AMR’s 2017 Holiday Gift Guide
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More on Mindful Running
On Friday’s podcast, SBS and Dimity talked with Mackenzie Havey, whose book Mindful Running is about savoring where your feet are. We asked her to pull some tips for how mindful running can help us all get through the upcoming holiday season.
Take it away Mackenzie!
As Judson Brewer, neuroscientist and director of research at the Center for Mindfulness at UMass Medical School, said in his popular Ted Talk, “You’re already awesome, just get out of your own way.” This quote embodies what mindful running is all about and it served as great inspiration as I was researching and writing my new book, Mindful Running.
We all have great potential for personal growth, happiness, and success, but we throw road blocks in our own way—and we often do it without even realizing it because we are disconnected from what’s going on directly in front of us in the moment. In our rush to get the kids out the door to school, check our workout off the to-do list, answer that barrage of emails, and make sure there’s food to eat in the house, we spend much of our time ruminating about the past or planning and worrying about the future. One study done at Harvard estimates we spend 47 percent of our waking hours mind wandering. That means almost half of our days we are missing out on what’s happening in the moment.
What’s the big deal if we’re lost in thought? Research suggests that we tend to harbor a negativity bias—that when we aren’t being intentional about where we direct our attention, it often defaults to anxiety, stress, and sadness. On the flip side, present-moment awareness honed through mindfulness training has been shown to do everything from reducing pain perception, to boosting body awareness, to building greater resilience in stressful situations, to increasing optimism and self-confidence. Not only can these things translate into happier and more successful running, they might just find their way into other aspects of your life as well.
At its core, mindfulness is attention training. While many are wary of seated meditation, running provides an apt platform to train your brain in the same way. What’s more, it means that you don’t need to add another activity to your daily docket. If you’re already going out for a run, why not designate the first few minutes of a workout a couple of days a week to train your brain?
Choose something to focus on—perhaps a part of your body or something in your environment—and every time your mind wanders to ruminating about the past or planning for the future, gently redirect your awareness back to the present. It’s all about recognizing when you’re lost in thought and course correcting. While this may sound a bit tedious, studies show that over time, the neural networks that contribute to greater concentration and focus become more robust, thereby making a mindful attending of the moment more second nature—and continued reps strengthen that mental muscle.
To give you a jumping off point for becoming a more mindful runner, try these three scanning exercises at the outset of your next run. Each is an inventory of sorts for you to get a picture of what your environment, body, and mind look like in that particular moment in time. You can spend just a moment on each or go deeper and take some time to really dig into each scan. Remember, your mind will inevitably wander—it’s human nature. When it does, simply redirect your attention back to wherever you left off in the scan. While this may feel difficult to do for even a few moments at first, over time and practice it will get easier as your runs become more vivid, your mind clearer, and your body dialed in.
Scan your environment.
As you head out the door take a moment to call upon your five senses, especially emphasizing sight, sound, and smell. Whether you’re on a gorgeous wooded trail or on a busy urban street, this can make a run more curious and vivid. Every sight or sound might not be pleasant, but this isn’t about judging what you notice—you’re simply noticing. You may take note of a house you run by every day that you swear you’ve never seen. Maybe you enjoy the smells of fresh bread at a local bakery that you’ve only subconsciously been aware of in the past. Or perhaps you hear the deep bass thumping from a car nearby. None of these things are all that remarkable on their own, but altogether they can start to create a more interesting picture of an otherwise mundane daily run.
Scan your body.
Start at the top of your head and slowly scan down to the bottoms of your feet. Think of it like an actual scanner or copy machine, evenly scanning each part of the body. This is where you’ll need to switch from thinking mode, where many of us spend much of our days, to sensing mode. Instead of thinking “I’m bringing awareness to my right arm,” really try to feel into the muscles and bones of that area. Notice if you’re tense, sore, or relaxed as you do this.
Scan your mind.
Take stock of the top three things that are at the top of your mind and notice whether there are any emotions or physical sensations that are attached to those thoughts. Maybe a gnawing anxiety about a conversation you are going to have with your boss later is making your shoulders tense or excitement over an upcoming vacation has got your feeling light on your feet. Remember, it’s not about judging the thoughts, it’s simply about awareness. Just by bringing attention to these thoughts and physical sensations often allows for a natural easing of both body and brain so you can really relax into the run.
For more about Mackenzie, check out her website.
#286: Mindful Running with Author Mackenzie Havey
Sarah and co-host Dimity commune with Mackenzie Havey, author of Mindful Running. Mackenzie defines and demystifies mindfulness, telling how years of overtraining and repeated injuries had sucked the joy out of running—but how mindful running has restored it. This mother of a baby recounts how she gained a new appreciation for mindfulness when she was pregnant. She and Dim bond when Mackenzie equates mindfulness training to reps in a weight room, while it all clicks for SBS when Mackenzie talks about how thoughts can be like passing cars. The author shares some simple steps to get mindful, and how following them can result in a calmer run. The ladies talk about the value of acknowledging the hurt (burning lungs or quads, anyone??) we experience while running—and how to bring a curiosity to those sensations. And, yes, we openly acknowledge the irony of talking about mindful running on a podcast we suspect most of you will listen to while, yup, running.
In the intro, Dimity tells the tales of her recent trip to Rancho La Puerta with her (generous!) mother and two sisters—and the duo discuss the possibility of a future AMR Retreat at the resort spa! #2019RLP. The author interview commences at 22:15.
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Maggie’s Miles: Here’s to 2018!
AMR’s social media maven Maggie has had quite a year. You can catch up with her adventures here.
I’ve never been one of those New Year’s Eve celebrators who thinks magic will strike at midnight, all will be fresh and new, and the next year is a clean slate. I just never bought into that idea, and since I’ve had kids, I sleep through the ball drop any way. I wake up and it’s just another day.
But I might try and buy into the New Year fresh start idea this year. 2017 threw some massive curve balls at my family. I know I’m not the only one. I’m fine with a roller coaster of life with dips and curves, feelings of excitement or dread at times, followed by exhilaration. But 2017 took the dips and curves a little too far. I was on a few of the rides that got stuck going up the hill and had to be rescued by the teenagers working the amusement park ride. Fear and dread stuck around a little too long to make the excitement dissipate and, as a result, the anxiety stuck around.
Maggie rocking her shades as Irma roiled in the Caribbean.
The one constant in my life in 2017 was running. Every day, no matter what was happening or how bad things seemed, I made time to sweat or get my heart pumping. I ran in Oregon, I ran in Ohio, California, Washington, Indiana, Michigan, the Caribbean. I was a regular Forest Gump in 2017 — I WAS RUNNING. I’m proud of that fact.
The old-me, when I wake up with that familiar sense of dread about what happened or issues I was facing, I would pull the covers over my head or trudge on with the day. The new-me finally knows that not working out or missing my run actually makes me feel worse. I have a lot of friends who talk about needing to get out of a funk. I tell them: go for a walk. Slowly work up to a run. Sign up for a race so that you can have an accomplishment that is all your own!
Speaking of racing, Maggie and her son took on a local fun run.
Running is the one thing I have control over in my life. I can choose where to go, for how long, and in which direction. I can choose how fast or slow I go. I can stop if I want to. And I can push myself further than I ever imagined. I’m not breaking any records but I’m moving.
In 2018, I’m committing to continuing this streak. I don’t run every day, and, yes, life gets in the way and I miss a few workouts here and there. But even if it’s a quick walk after dinner, I’m making the commitment to myself. And I’m buying into a fresh start in 2018.
Many of the miles have been happy. Maybe not all — but many.
Happy Trails, I’ll see you out there, BAMRs!
Dry Martini: Workin’ the Late Shift
(Pssssst. Want $80 worth of running gear like Gu Energy Gels and Chews, Balega socks, Picky Bars, a Momentum Jewelry Wrap, and other nifty stuff? Check out the new Another Mother Runner Runner Box!)
I watched most of the New York City marathon the way most other mother runners did: on TV. Even though I was in New York City to volunteer, I did not even attempt to push through the crowds to get a glimpse of the elites. When Shalane crossed that finish line, I was eating a bagel (with a schmear and salmon, as one does) at a friend’s place. And, yes, we were all covered in goosebumps, too. Because, seriously. How amazing was that?
I’m getting ahead of the story, however.
Not only did I get a lanyard with credentials ( I LOVE A LANYARD), I got a snazzy windbreaker.
After running the New York City marathon last year, I knew I wanted to come back as a volunteer, once I managed to walk down stairs like a normal human again. When I went to sign up for a volunteer shift, I noticed there was a late option. Given that I am not a speedy runner and know how important those cheers are when you feel like you’re the only person still running, it was an easy choice to make.
Fast forward to this year.
Three-quarters of these BAMRs kicked ass running the 2017 course!
After thanking my lucky stars that I did not have to get up to board the Staten Island Ferry in the cold, drizzly dark on Sunday, I puttered about the city. Mostly, I hung out with friends I rarely see, drank coffee — so very much coffee — and looked for restrooms. Because coffee.
At 5:30, I wandered to the Ethical Culture School, which is where the volunteers were corralled before their start. At the security point on 63rd and Broadway, the cops told me I was late and that the race was almost over. I know, I said. That’s kind of the point. Somehow, they let me through, even though I was being all sassy from the caffeine.
While I was puttering around, Debra crossed the finish line. Because she is a strong mother runner.
After a quick run-down of duties from Harrison, a NYRR staffer who is literally young enough to be my son (seriously? how did I get to be this old?), we were turned loose with heat sheets and tape and enthusiasm.
The first two hours passed in a blink as I heat-sheeted sweaty and, mostly, joyous runners who were just starting to wrap their heads around having finished. There were damp hugs. There was a runner or two who needed to be steered to the First Aid tent. To an African-American woman in a Black Girls Run shirt I said, “Black Girls finish marathons.” She burst into tears and we hugged and happy cried and, dang. It was an evening of moments like that, so many that I started to re-think my “one and done” marathon stance.
And then it got even more magical.
I know it’s all blurry. I do not care. :)
By 8:30 or so, there was a lot of time between finishers. The crowd at the finish grew smaller and smaller. Still enthusiastic, mind. There were just fewer people cluttering up the place, which meant we were all within feet of the finish line proper. Which meant we knew the exact moment when all of the American elites showed up, including Meb and Shalane.
The last 15 or 20 runners had their hard-earned medals put around their necks by an American great, one of whom had just won the whole thing. Tatyana McFadden presented the last wheelchair finisher with his medal. I don’t really have words to describe how amazing it was — and words are kind of my thing. The New York Times assembled a video of the end of the race, which helps. But, still. Wow.
I intend to volunteer for the same shift next year. And, maybe, just maybe, run it again in 2020. Maybe. Because there really is nothing like New York City on the first Sunday of November.
Programming note: for those in Philadelphia this weekend, most of the Another Mother Runner crew will be in town. I’ll be at the Expo (come see me!). Dimity and at least one TLAM coach will be wandering about. PLUS, there’s a party on Saturday that you won’t want to miss. Oh, and there’s, like, a race or something, too.
Run Like a Goddess? BAMRs weigh in on the Athena class.
(Pssssst. Want $80 worth of running gear like Gu Energy Gels and Chews, Balega socks, Picky Bars, a Momentum Jewelry Wrap, and other nifty stuff? Check out the new Another Mother Runner Runner Box!)
A discussion over on our Facebook page ignited a discussion about weight and racing that we wanted to share more widely.
Kali was recently signing up for a marathon, and she was debating signing up in Athena division, designated for women runners in this race who weigh more than 165 pounds. It’s the female equivalent of the Clydesdale division, which generally is applied to men who top 200 pounds.
SBS has run in Athena category when the marathon she was doing offered it. For Big Sur, weight was self-reported, but for Portland, it involved getting weighed at expo.
How ’bout you: If you qualify as an Athena, do you register for that category?
Laural said: Not a chance. I don’t fit into that category now (I used to). And there’s no chance ever that I’d weigh myself at an expo to get into a category. Not because there is anything wrong with it, but because I’m self-conscious about my weight.
Bertina said: It levels the playing field, so to speak. It’s unfair for a heavier runner to be grouped with someone who only weighs 125 pounds. It’s just another way to group runners and another category to place in. I’ve only ever been self reported. Not sure how I’d feel about the public weighing.
Nayo said: I don’t ever weigh myself due to an eating disorder. I would probably qualify for the Athena division but they can f*** right off if they expect me to get on a scale. The truth is I only compete against myself anyway so I’m not invested in ranking.
Estyr said: I hate the Athena category. As a 5′ 11″ woman I will always be Athena. I ‘get’ it for a performance sport where lighter is an advantage, but I still hate it. It makes me think about my size and creates a sense of ‘other’ when I am trying to celebrate my body and its strength. It’s like the plus clothing section in stores. Why can’t all sizes be together?
Robin said: I find a weight-only based distinction strange. A woman who is 6’ and 165 pounds is very different from a woman who is 5’5” and 165 — it can’t truly level the field. I fluctuate in and out of Athena — depending on how low the cutoff is — but I never register in it.
Sara said: I register as Athena at every race it is offered for (I usually race triathlons). It is a weight class like in boxing: as previous posters have mentioned, the energy expended by a 125 pound person vs a 195 pound person is widely different. I like competing against people who are similar to me. For those who think it is a way to get a medal when you might not podium in age group, know that the Athena category can be hugely harder to podium in, depending on where you are racing. I also believe it goes a long way toward making triathlons more inviting to plenty of newcomers. It also helps that the Athena racing community is, by far, the single most welcoming, helpful, knowledgeable, and badass group of athletes I have ever met.
So what do you think, BAMRs? Would you or do you register in the Athena category when it is offered? Why? And how do you feel about the public weigh-in?