Jim Silva: Mindfulness can make your workout more enjoyable, productive

A few years ago, I wrote a column after someone asked me, “What do you think about when you run?”

I wrote about how I think about my kids, my goals, my job, etc. I felt it made the time go by faster during a run. It also helped distract me from physical discomfort and allowed me to avoid the negative talk in my mind – things like “This hurts” or “You need to stop.”

Turns out that was all wrong.

Recently, a professional runner was asked on Twitter, “What do you think about while running?” Her answer: running.

One challenge I’ve been working on is being more in the moment during my runs. Some people call it being in “the zone.” Others call it mindfulness.

This is especially difficult during long runs that can last hours and are often very boring.

So how do you get into the zone and stay there?

It’s not easy, and it’s something that I continue to work on.

After doing some reading over the years, here are some ways that help me stay more focused during a run or workout:

Clear your mind. Overthinking and negative self-talk can doom any run or workout. If you begin to notice yourself thinking negative thoughts, try to clear your mind. Focus on your breath. Feel your feet hit the ground. If you have trouble clearing your mind and continue to think negatively, try replacing those bad thoughts with positive ones. Sometimes a mantra like “I’ve got this” or “It feels great to run” can help drive those negative thoughts out of your mind. It takes practice, but you can overcome the voice inside your head that leads to doubt and frustration.

Just relax and breathe. During my time with Team in Training, we worked on counting strides and rhythmic breathing. At first, it was very awkward. But it’s a good practice to get your mind out of negative thinking. When I become aware of discomfort or feeling tired, I count my strides for a few minutes. It helps me get relaxed and I am able to regain my rhythm. Also, when I’m struggling during a run, my upper body tends to become tense. Shaking out my arms reminds me to relax.

Focus on form and stride. Going back to the pro runner – I found her answer enlightening. It made me realize that you can’t be doing something well when your mind is somewhere else. If you’re thinking about work or your schedule or your problems while running, how can you be running properly? I realize that good runners think about their posture, their stride and their breathing while they’re running. Being mindful of what you’re doing will help you get more out of your workout and improve performance. This is true in running, cycling, weightlifting or any other workout.

Look up often. This was a tip from my TNT coach, who told me, “Pavement looks the same everywhere.” One way to make your run or workout more enjoyable is to look up and notice your surroundings. Notice the sky, the clouds, the trees, the sun. Take it all in and enjoy it. We are so lucky to be alive and healthy enough run (or bike, or walk). This can change a negative mindset into a positive one in very little time.

News and Notes

According to its Facebook page, Modesto’s ShadowChase Running Club celebrated its 35th anniversary on Friday. Congratulations! Modesto is blessed to have a great organization. ... ShadowChase will hold its monthly meeting at Graceada Park on Thursday. It’s a ’50s theme night with a run at 5 p.m. and potluck at 6:30. ... The new Modesto Fleet Feet store, which is set to open soon at 1427 Standiford Ave., is getting ready to hire. According to its Facebook page, interviews will be conducted Aug. 13. The store will be in the Frontier Town shopping center, near Mr. T’s Delicate Donut. ... If you’re interested in trail running, you might want to check out the Dusty Bottoms Trail Runners’ Facebook page, which provides info on local training runs and races.

This story was originally published July 31, 2015 at 5:31 PM with the headline "Jim Silva: Mindfulness can make your workout more enjoyable, productive."