Mindful Running - Bringing Buddhist Faith into Every Step

chạy bộ - Ảnh 1. — Many runners give up pursuing goals in favor of the comfort of running - Photo: UT

While most runners compete in groups, setting goals for speed, distance, or calories burned, a new trend is quietly spreading.

Mindful running - running not to achieve results, but to reconnect with yourself, through every breath and step.

From city parks to online running communities, more and more people are choosing to run quietly. They don’t track GPS, don’t talk, don’t push themselves to run faster, just focus on the feel of their bodies, the sound of their footsteps, and the space around them.

In the US, Europe, and Japan, mindful running has become part of mental health support programs, helping to recover from stress or anxiety disorders. “Running meditation” training classes organized by mental health organizations, hospitals, or holistic care centers are attracting thousands of participants.

What is mindful running?

Mindful running is a form of physical activity that combines mindfulness practice - that is, paying full attention to the present moment. Runners are not concerned with the destination or performance, but rather focus on their breathing, the contact between their feet and the ground, and the sensations that are occurring in their body and mind.

“Mindful running is about being truly present in every movement,” says Tara Brach, clinical psychologist and author of “Radical Acceptance.” “Not worrying about the past or the future, but feeling fully in the present moment.”

The concept of mindful running stems from the intersection of Buddhist meditation and modern psychological theories.

One of the pioneers who brought this method to the West was Sakyong Mipham Rinpoche, a Tibetan lama. In his 2012 book “Running with the Mind of Meditation,” he emphasized: “The body in motion is the ideal foundation for meditation. Mindfulness does not necessarily come from sitting still.”

Since 2015, several universities including Harvard, Stanford, and the University of Wisconsin-Madison have experimented with combining meditation and physical activity in mental health support programs.

On fitness and mental health platforms like Headspace and Calm, mindfulness-based running tutorials are also being introduced to global users.

Benefits from a scientific perspective

More than just a trend, mindful running has been seriously studied in the fields of neuroscience and psychology.

A study from the University of Arizona, published in the journal Mindfulness in 2020, found that a group of people who ran mindfully for 6 weeks significantly reduced anxiety symptoms, improved sleep, and improved emotional regulation.

chạy bộ - Ảnh 2. — Mindful jogging spreads to the West - Photo: TA

“Mindful running helps the brain disconnect from the anxiety loop,” says Michael Amster, PhD, a chronic pain specialist and co-author of “The Power of Awe.” “When we pay attention to how our bodies feel, we get out of automatic, negative thought patterns.”

The study also found that mindful running increased activity in the prefrontal cortex — which coordinates focus and emotional control — and calmed the sympathetic nervous system, which is overactive in people who are chronically stressed.

Another study in the Journal of Health Psychology found that mindful runners had higher heart rate variability (HRV) — a biological marker of better stress resilience.

Celebrities also turn to mindful running

Many athletes and artists share that they find balance in this running method.

“I used to run to forget sadness,” says Canadian singer Alanis Morissette. “But now I run to stay with it, to accept it and overcome it. Every step is a way to heal.”

Marathoner Deena Kastor, a former US national record holder, shares in her memoir “Let Your Mind Run”: “When you put your mind into every step, you not only run faster but you live better.”