Mindfulness for Runners events

Mindfulness for Runners: Module 1 – Foundation and focus

Sunday 10 February 2019, 09.30-12.30: Fix Studio, London E8

This half-day module designed by RUNZEN introduces participants to the key elements that help us bring a mindful awareness to the experience of the body and mind whilst running.

The workshop will be based at Fix Studio. The module includes mindfulness meditations in stillness, gentle movement and running. We will guide you through a range of mindfulness practices before enjoying an easy-paced run around the nearby London Fields. The invitation for the whole day is simply to be curious about our experience, and each practice is followed by an opportunity to share as a group what we may have discovered.

The mindful running instruction has two components: the foundation and focus. To run with mindfulness requires that we establish and maintain a foundation based on good posture, relaxation and body awareness, which has the added benefit of injury prevention. We will then introduce how to apply a specific focus for mindful running.

Module 1 is an introduction to RUNZEN and Mindfulness for Runners and will equip you with the basic tools and practices that you can then explore in running and life. Participants will receive a follow up email with supporting materials and will also then be able to participate in our free community runs throughout the year.

After completing Module  1 and becoming familiar with the tools and practices in your running and life, participants are invited to complete Module 2 – Developing Embodied Presence.

***Prior to the workshop there will be a questionnaire (to become familiar with your previous experience and any physical and/or mental health needs) for all prospective participants to complete and return***

Water and energy snacks shall be provided.

For this half-day morning workshop we are delighted to be partnering with Fix London at their new Fix Studio in London Fields. In the afternoon, Fix is offering a three-hour Yoga for Runners session and you can book for both events at a reduced rate.

To secure a place, please visit Fix’s website at the link here.

Mindfulness for New Runners: Beginning to run mindfully

Saturday 4 May 2019, 13.00-17.00: Fort Amherst, Chatham

Why Mindfulness for Runners?

Running is one of the most popular forms of exercise in the UK with proven physical and mental health benefits, including helping prevent obesity, heart disease and high blood pressure, and boosting sleep quality and mood.

In recent years, there has also been a growing interest in mindfulness, with research linking a regular and sustained mindfulness practice with a decrease in the incidence of depression, anxiety and stress. It can also improve the ability to regulate our emotions, build resilience and help increase focus and attention.

Mindfulness for Runners combines the benefits of both running and mindfulness into an integrated whole for more enjoyable runs and greater all round well-being whether on the cushion, on the trail or in everyday life.

So, where to begin?…

Beginning to run mindfully

This workshop designed by RUNZEN is for anyone who is completely new to running or has so far been unsuccessful in integrating running into their life but would like to and also anyone who is completely new to mindfulness and would like to benefit from what it has to offer, although any experience is welcomed.

Starting running is often fraught with anxiety around potential injuries as well as battles with our own mind about our identity as a “runner”, negative thinking patterns and excuses about giving up, convincing ourself that we are not physically good enough or fit enough compared to others. Often we set unrealistic goals and expectations that we then don’t meet, resulting in us throwing in the towel and returning to our former, less healthy  habits.

How to approach and navigate all this and more is addressed within RUNZEN and this workshop will set out to explore:

– Instructions for good running form and posture as a focus for our mind as well as to help reduce injury prevention. Beginning running with instructions in good form and posture can pay dividends down the line, resulting in smoother progression in our running and less or no injury set backs.

– Becoming more aware of our embodied presence in stillness and movement, to connect with our body and listen more deeply to its natural wisdom so we can respond appropriately, as well as enjoying the freedom of “simply being” through the body.

– Becoming more familiar with our mind’s negative habits and learn how to deal with them with more wisdom and kindness.

– Exploring the Gratitude Attitude – focusing on our abundance and opportunities for growth instead of lack and what isn’t good enough.

– Understanding how some of the insights gained through mindful running on the day can be applied in our everyday life.

Based in the old Guardhouse at the historic Fort Amherst, we will guide you through a range of mindfulness practices and easy-paced runs around the Great Lines Heritage Park with a number of ‘STOPs’. The invitation for the whole day is simply to be curious about our experience, and each practice is followed by an opportunity to share as a group what we may have discovered.

Participants will receive a follow up email with supporting materials and will also then be able to participate in our FREE COMMUNITY RUNS throughout the year.

***Prior to the workshop there will be a questionnaire (to become familiar with your previous experience and any physical and/or mental health needs) for all prospective participants to complete and return***

Water and energy snacks shall be provided.

Beginning to run mindfully course fee: £40


Or via bank transfer (preferred) – please email for the details, thank you.

If you have any questions at all about RUNZEN for Beginners, then please do get in touch with us via email: runzen.contact@gmail.com

Beginning to run mindfully is an introduction to RUNZEN and Mindfulness for Runners and will equip you with the basic tools and practices that you can then explore in running and life. You could then sign up to other courses, such as our immersive Six-week course or Module 1, later in the spring/summer.

We look forward to meeting you!

Mindfulness for Runners: Six-week course

Monday 20 + 27 May, 3 + 10 June 2019 19.00 – 21.30
Saturday 15 June 2019 10.00 – 16.00
Monday 24 June 2019 19.00 – 21.30
 
Fort Amherst, Chatham
 
Why Mindfulness for Runners?
Running is one of the most popular forms of exercise in the UK with proven physical and mental health benefits, including helping prevent obesity, heart disease and high blood pressure, and boosting sleep quality and mood. In recent years, there has also been a growing interest in mindfulness, with research linking a regular and sustained mindfulness practice with a decrease in the incidence of depression, anxiety and stress. It can also improve the ability to regulate our emotions, build resilience and help increase focus and attention.
 
Mindfulness for Runners combines the benefits of both running and mindfulness into an integrated whole for more enjoyable runs and greater all round well-being whether on the cushion, on the trail or in everyday life.
 
Our six-week programme provides you with the opportunity to learn and benefit from all of the above with the support of the course structure, the group and two RUNZEN teachers.
 
THE SIX-WEEK PROGRAMME
The core elements of the course will include:
 
• Posture and drills for good running form and injury prevention
• A range of mindfulness meditation practices
• Mindful running practices
• Integration of the benefits gained into everyday life
• Home Practice audio guidance and session notes
 
Is this course for me?
The course is suitable for beginning runners who able to run up to 25 minutes at a slow pace, without the need for frequent stops, those who are totally new to meditation as well as people who have experience in one or both.
 
Session One: Anchoring our attention – Running form and focus
Monday 20th May – 7.00pm to 9.30pm
– Practising the basic skills to help us place our attention where we choose, through cultivating good running form and posture that also helps with running efficiency and injury prevention.
*Key Concept – From Autopilot to Being Present
 
Session Two: Integrating Body and Mind – Full Embodied Running
Monday 27th May – 7.00pm to 9.30pm
– Developing our embodied presence as our focus when walking and running as we learn how to more fully integrate mindful awareness in stillness and in movement.
*Key Concept – Doing and Being Modes of Mind
 
Session Three: Opening our Awareness – Full Spectrum Running
Monday 3rd June – 7.00pm to 9.30pm
– Broadening our awareness while running to embrace and connect with the environment through our unmediated sense perceptions, as well as being present with our body and mind’s habits
*Key Concept – Awareness and its content
 
Session Four: Meeting Difficulties – Working with aversion in running
Monday 10th June – 7.00pm to 9.30pm
– Learning to meet aches and pains plus negative thinking and emotions with wisdom and kindness for more resilience and endurance.
*Key Concept – Allowing and Letting Be with Curiosity
 
Session Five: Day Retreat – Silence and Gratitude
Saturday 15th June – 10.00am – 4.00pm
– Including a half-day of silence to explore and deepen our experience of the practices we have explored so far on the course as well as learning how to cultivate more gratitude and joyfulness in our running.
*Key Concept – Gratitude Attitude
 
Session Six: Mindfulness in Everyday Life and Looking Forward
Monday 24th June – 7.00pm to 9.30pm
– Reviewing the skills learnt during the course and exploring how they can translate more fully into our daily lives. Looking forward to see how we can maintain and deepen our practice post-course.
*Key Concept – Everyday Mindfulness
 
Can’t attend all six sessions? As long as you can make a minimum of 5 or 4 including the day retreat, we will offer a telephone call and/or a one-to-one running session to cover the detail from the session/s you miss where possible.
 
Please note: this course includes a daily commitment to mindfulness or mindful running home practices in-between sessions. The home practice elements are a core feature of these courses, enabling participants to become familiar with them and explore their cumulative benefits. Simply attending the taught components of these courses, although useful, won’t allow for the complete experience and benefits the course is designed to provide***
 
Prior to the start of the course there will be a questionnaire (to assess prior experience and any physical and/or mental health needs) for all prospective participants to complete and return.
 
Course fee: £175



OR
 
You can make a bank transfer (preferred). Please email runzen.contact@gmail.com for bank details, thank you.
 
Flexible payment plans are also available, so please do get in touch
 
Cancellation policy: If you notify us of your cancellation within four weeks of the event date, will we refund your payment minus a £10 administration fee. Unfortunately we cannot offer refunds for cancellations less than one month before the event.
 
If you have any questions at all regarding the course or payment, then please do get in touch at runzen.contact@gmail.com.

Mindfulness for Runners: Cotswolds weekend retreat

Friday 31 May – Sunday 2 June 2019: Hawkwood College, Stroud

Bringing mindful awareness to our experience can help us move beyond engaging with the world on autopilot as we learn to meet the present moment with openness, joy and curiosity. Running in its purest sense is a fully integrated body-mind experience, and over the weekend we will explore a range of mindfulness techniques, supported by group inquiry, and learn how to integrate these new skills with our running on the beautiful trails in the surrounding area.

To secure a place, please visit Hawkwood’s website at the link here.

Mindfulness for Runners: Module 1 – Foundation and focus

Saturday 8 June, 13.00-16.00: Fort Amherst, Chatham

Module 1 – Foundation and focus
“From Autopilot to Presence”

This half-day module designed by RUNZEN introduces participants to the key elements that help us bring a mindful awareness to the experience of the body and mind whilst running.

The module includes mindfulness meditations in stillness, gentle movement and running. We will guide you through a range of mindfulness practices before enjoying an easy-paced run around the the Great Lines Heritage Park. The invitation for the whole day is simply to be curious about our experience, and each practice is followed by an opportunity to share as a group what we may have discovered.

The mindful running instruction has two components: the foundation and focus. To run with mindfulness requires that we establish and maintain a foundation based on good posture, relaxation and body awareness, which has the added benefit of injury prevention. We will then introduce how to apply a specific focus for mindful running.

Module 1 is an introduction to RUNZEN and Mindfulness for Runners and will equip you with the basic tools and practices that you can then explore in running and life. Participants will receive a follow up email with supporting materials and will also then be able to participate in our free community runs throughout the year.

After completing Module  1 and becoming familiar with the tools and practices in your running and life, participants are invited to complete Module 2 – Developing Embodied Presence.

***Prior to the workshop there will be a questionnaire (to become familiar with your previous experience and any physical and/or mental health needs) for all prospective participants to complete and return***

Water and energy snacks shall be provided.

Mindfulness for Runners: Module 1 course fee: £30


Or via bank transfer (preferred) – please email for the details, thank you.

If you have any questions at all about the course, please  get in touch with us via email: runzen.contact@gmail.com

We look forward to meeting you!