Bound Angle Pose


Benefits:

  • Improves circulation and increases energy
  • Stretches the groins, knees, and thighs
  • Reduces pain from sciatica and menstruation
  • Helps to alleviate mild depression and anxiety
  • Aids in the reduction of menopause symptoms
  • May ease childbirth when practiced throughout pregnancy
  • Provides therapeutic benefits for high blood pressure, flat feet, asthma, and infertility

Practicing Bound Angle Pose:

  • To prepare for this pose, practice hero pose, tree pose, and reclining hand-to-big-toe pose
  • If you have a knee or groin injury, practice this pose with blankets folded under the outer thighs
  • Begin in a seated position with your legs extending straight in front of you
  • Exhaling, bend your knees and bring your heels towards your pelvis before relaxing your knees to your sides towards the ground
  • Press your soles towards one another to create resistance
  • Keeping your outer feet on the ground, bring your feet towards your pelvis
  • Grasp your feet, ankles, or shins based on your level of comfort
  • Lengthen your torso extending the top of your head towards the sky
  • Optional: On your exhale, bending from the hip joints, bring your torso forward towards your feet
  • Remain in this pose for up to 5 minutes
  • To move out of this pose, inhale as you lift your knees towards the sky and extend the legs out in front of you
  • Follow up with forward bends, seated twists, and/or standing poses

Running with Gratitude

I just finished reading Deena Kastor’s book, Let Your Mind Run (which I highly recommend… it’s a great book). In her book, Deena spoke about how gratitude transformed her mind and running. Inspired by this reading, I wanted to share a simple gratitude practice to help you improve your mental and physical training this week. This is an excellent practice for runners but, more importantly, it is an excellent practice for people. Focusing on gratitude can improve mood, focus, and energy.


This practice is simple which is partly what makes it so beautiful. Using the list below for each day this week, identify five things that you are grateful for each day. You can form this list throughout your day or solely focus on it at the end of your day. Challenge yourself to identify things that are different from what you noted on your gratitude list the day before. Utilize the follow-up questions to record other important observations about yourself and this activity.


Gratitude List

I am grateful for:

1.

2.

3.

4.

5.

Follow-up questions:

  • Was this activity challenging or easy today?
  • What did I notice about my thinking today?
  • Did this activity affect my thinking?
  • Did this activity affect my behaviors/ performance?
  • Are there any other observations that I want to note pertaining to my thinking, behaviors, or this activity today?

March Mental Training

“Running is 80% mental.”  – Joan Benoit


3 Tips to Improve Your Running Today

  • Celebrate your successes. By bringing your attention to your successes, you can improve confidence. Runners who are more confident take greater risks and, as a result, can experience greater accomplishments.
  • Practice mindfulness. Practicing mindfulness can promote greater mental control leading to improved focus during running training and racing. Practicing mindfulness can also help you to identify and change unhelpful thinking that is getting in the way of your running performance.
  • Focus on your goals. Remember what you are working towards. By focusing on the “why” to your training, you can draw upon additional motivation to fuel your workout today.

For running coaching that addresses both mental & physical training, please visit: https://elevaterunning.org

For more information on how you can improve your mental training to enhance your running, check out Run Your Mind Training Workbook below.


Run Your Mind Training Workbook

This workbook is designed to both introduce you to general concepts in sport psychology and to help you to implement psychology techniques to improve your running performance. Throughout this workbook, you will focus on enhancing your goal development, motivation, mental toughness, confidence, concentration, and energy management. This workbook contains some information about caring for the body including yoga practices to supplement your running training. This workbook also contains several sample training plans and a training journal section in which you will be able to integrate the information that you have learned throughout this workbook into your training.

To purchase this book, please visit: https://www.amazon.com/dp/1793032904


Other Resources

Mindfulness Resources

  • Online Mindfulness-Based Stress Reduction: This is a free online training course based on the program founded by Jon Kabat-Zinn. https://palousemindfulness.com/index.html
  • Jack Kornfield has excellent resources available on his website. https://jackkornfield.com/ His book Meditation for Beginners is wonderful for meditators of all levels.
  • Shauna Shapiro is an expert on mindfulness. She has done numerous talks and interviews which can be found on youtube. Additional resources can be found on her website. http://www.drshaunashapiro.com/

Serenity Cards

These cards will support your mental training by utilizing a variety of techniques from psychology and yoga to improve mood, boost energy, promote relaxation, increase positive thinking, and enhance focus. To view and purchase these cards, visit: https://www.printerstudio.com/sell/designs/serenity-cards.html


Mindset for Greatness Cards

A collection of inspiring quotes designed for runners to promote a mindset for greatness. To view and purchase these cards, visit: https://www.printerstudio.com/sell/designs/mindset-for-greatness.html


Developing a Running Habit


It seems like the hardest part of starting or restarting running is developing consistency. Once we have, the runs flow much easier but the initial steps of forming the habit can be so tough! Here are some tips to help you successfully develop running consistency.


  • Choose your when. Commit to a time to run each day. Most people choose to run first thing in the morning or in the evening after work.
  • Don’t let tiredness be an excuse. Choose to face your run even when you feel tired. Running when you are tired can have both physical and mental training benefits.
  • Write down your completed runs. Take the time to log your miles. Reflecting on the work you put in and the progress you have made can help you get back out there tomorrow.
  • Focus on your effort rather than your results. Rather than focusing on your speed and comparing your times to others or to your previous bests, focus on the effort you put into each run.
  • Reward yourself. Take time to reward yourself for your hard work.
  • Share your goals and successes. Boost accountability by sharing your goals and successes with others.
  • Push yourself appropriately. It can be easy to push too hard too fast which can lead to injury or burnout. Examine where you are starting from and understand how much is enough. Don’t be afraid to walk. Taking it slow has great training benefits for runners of all levels.

For running coaching that addresses both mental & physical training, please visit: https://elevaterunning.org

Run Your Mind Training Workbook by Julia Raffaini

New Release! Written by Elevate Running Founder, Julia Raffaini, this book was published yesterday.

Description

My intention for this workbook is to help runners become more successful by improving their mental training. This workbook is designed to both introduce you to general concepts in sport psychology and to help you to implement psychology techniques to improve your running performance. Throughout this workbook, you will focus on enhancing your goal development, motivation, mental toughness, confidence, concentration, and energy management. This workbook contains some information about caring for the body including yoga practices to supplement your running training. This workbook also contains several sample training plans and a training journal section in which you will be able to integrate the information that you have learned throughout this workbook into your training.

To purchase the workbook now, visit:  https://www.amazon.com/dp/1793032904