Using Mindfulness for Performance
As a running coach and physical therapist, I read up on scientific papers all the time.
And so naturally because of my own rehab, I'm reading into everything and anything to give me and edge for the best recovery.
One question I asked myself was if mindfulness can help with recovery?
But for those of you who aren't injured, what about running performance?
Well according to a 2020 study, mindfulness training can help!
Meditation is an actual action that you do. Meditation is one action you can do to practice mindfulness.
Mindfulness is a capacity of the mind.
"The quality and power of mind that is deeply aware of what’s happening – without commentary and without interference.”
~Joseph Goldstein
This was a pretty neat study that had subjects go through 5 weeks of mindfulness training learning how to perform the following concepts and exercises:
- Mindful breathing
- Mindfulness meditation
- Non-judgment
- Awareness
- Body scanning
- Mindful walking
- Curiosity
So what about running performance? 🏃
Well the subject’s VO2 max didn’t improve in the mindfulness group, but that’s okay.
This is a measure of your overall fitness. Having a higher VO2 max is better.
What did improve compared to the control was that the mindfulness group had longer exhaustion times.
One reason why this happened is that mindfulness training helps “decrease task-related worries and task-irrelevant cognitions” as well as the ability to be aware of any pain without judgment.
The perception of difficulty while running changed for the better.
A pretty cool result!
I would argue that if the study followed their subjects for longer, say 6 months, VO2 max may have improved. The ability to run with longer exhaustion times could translate to improved VO2 max fitness in the long term.
So here is one easy mindfulness exercise you can try today.
Mindful breathing: In a relaxed position (ideally lying on your back), place one hand on your chest and another on your stomach.
Next slowly breath in with your nose, having your stomach hand rise to the sky. This expands your diaphragm.
Keep your chest hand still, ensuring only that the diaphragm is expanding.
Slowly exhale out with your nose.
Remember that the lungs are like balloons, they’re elastic.
So when you fill the lungs with air, the lungs are ready to naturally squeeze the air back out. So relax and let the air come out naturally. No need to help!
Do this slow belly breathing for about 5 minutes. As you develop this mindful breathing, you can gradually increase your time.
Incorporate this exercise during your weekly routine. I believe that it'll help your running and even other aspects of your life.
P.S. Don’t worry about any thoughts with this exercise. Simply focus on the feel of your belly rising and falling. And if any thoughts come into your head, that’s okay! With nonjudgment, simply acknowledge the thought and let it “drive by”, like seeing cars pass by on the road.
P.S.S. If you're interested in more resources, I highly suggest reading books by Thich Nhat Hanh. The books that I've read and enjoyed so far are Peace Is Every Step: The Path of Mindfulness in Everyday Life, Happiness: Essential Mindfulness Practices, and Work: How to Find Joy and Meaning in Each Hour of the Day.
