Mumbai Marathon 2024: Unleashing the power of meditation for runners

The 19th edition of the Tata Mumbai Marathon, a World Athletics Elite Label road race, is set to be held on January 21. Across a distance of 42.195 kilometres, the international marathon is among the largest in Asia, and welcomes participants from around the world. Needless to say, many Mumbaikars are committed to taking part in this annual sporting event. While every runner has mastered their customised training regimen to keep their physical health in check, developing strategies to aid the mental heavy lifting might be overlooked by some.

Long-distance running is a repetitive action, one that requires physical as well as mental stamina. For many, there comes a moment during every run where they get close to giving in to the fatigue and pain that they feel which is precisely when the mind kicks in to help the runner go the distance. Meditation has been proven to have positive effects on overall wellbeing and can aid your marathon preparation according to Sneha Desai, yoga expert and master at JetSynthesys' Thinkright.me. She has developed courses which incorporate breathing exercises to help runners train for marathons.

Desai explains "As a yin instructor I feel any kind of workout may be running, swimming, yoga, gym, gymnastics, dancing has to have the perfect balance of breath, calmness in the mind, positive mental attitude which will help the individual to perform better." Below, she outlines the benefits of meditation for runners, how it enhances performance, and shares seven tips on how to cultivate the calming practice.

Benefits of meditation for runners
Meditation can offer several advantages for runners, both physically and mentally. Incorporating meditation into a runner's routine can enhance overall well-being and improve performance. "Some of the major benefits include improved focus, reduced stress, enhanced recovery, and increased mindfulness during runs. It can also help with better awareness of body sensations, aiding in injury prevention and overall well-being," shares Desai.

Aditya Rathi, a student of Desai, has added meditation to his running routine. The Mumbai-based marathon runner claims he has seen improvements, "By controlling my breathing rate, I use meditation as a tool that helps build rhythm into running. Gaining control over my mind and body through meditation has made me feel stronger and helped me grow confidence."

To further elaborate, Desai adds, "Meditation promotes mental resilience which helps runners navigate challenges and setbacks with a calm mindset. The practice fosters a stronger mind-body connection, optimising performance by refining posture and breathing. Incorporating meditation into a running routine enhances sleep quality which is crucial for recovery and muscle repair. Ultimately, the practice cultivates a balanced approach to training, contributing to long-term physical and mental health."

It's important to note that the benefits of meditation can vary from person to person, and consistency is key. Integrating meditation into a runner's routine may require practice and patience, but the potential positive effects on both performance and overall well-being can be significant.

How does meditation enhance the performance of a runner
Meditation cultivates a balanced approach to training, contributing to long-term physical and mental health benefits which eventually reflect in performance. Below, the yoga expert lists ways in which meditation enhances performance.

Integration of rhythmic meditation with running cadence
Running cadence refers to the number of steps per minute taken. Some forms of meditation involve rhythmic practices, such as chanting or rhythmic breathing which can be aligned with the step frequency.

Emotional regulation for enhanced motivation
Meditation fosters emotional regulation, helping runners manage both positive and negative emotions. When fatigue seems to be taking over, positive thoughts can help them keep going. Moreover, meditation techniques, such as controlled breathing and mindfulness, can help runners manage competition anxiety.

Neuroplasticity and skill acquisition
Meditation has been associated with neuroplasticity, the brain's ability to reorganise and form new neural connections.It may impact a person's perception of pain and fatigue, thereby preventing a runner from slowing down or giving up.

Cognitive flexibility
No matter how much one trains, the element of uncertainty cannot be eliminated. This mental agility can be particularly valuable when facing unexpected challenges or changes in race conditions.

Sensory enhancement
Through mindfulness, meditation can enhance sensory perception, making runners more attuned to their surroundings.

Elevated recovery through visualisation
Beyond relaxation, meditation often involves guided visualisation. Runners can use this to ‘mentally' recover specific muscle groups or joints, potentially accelerating the physical recovery process.

Seven tips for runners to practice meditation
While the objective behind meditation, to bring awareness to a singular focus, may seem straightforward, the practice is not simple and needs to be cultivated over time. Below, Desai shares seven tips for runners to kickstart their meditation journey.

Start small
It is common for people to be overwhelmed at first. Begin with short sessions, gradually increasing the duration as you become more comfortable with the practice.

Consistency is key
Instead of aiming for lengthier sessions, try to be consistent. Establish a regular meditation routine, integrating it into your pre- or post-run rituals to make it a habit. Like running, meditation is a skill that improves with consistent practice. Be patient and allow yourself to progress gradually.

Focus on breath
The focal point in meditation is your breath. Pay attention to your breath, syncing inhalations and exhalations with your steps or finding a rhythmic pattern.

Mindful running
Practice mindfulness during runs by staying present in the moment, observing surroundings, sensations, and the rhythm of your steps. This will aid you to pay close attention to your movement and build a rhythm. Remember, the goal is not perfection but the integration of mindfulness into your running routine, promoting both mental and physical well-being.

Visualisation
Paint a vivid picture in your mind. Imagine successful runs or achieving your running goals during meditation sessions. Positive reinforcement can be the defining factor in a long-distance run, and help you cross the finish line.

Body scan
Meditation also gives you the opportunity to listen to your body. Through paying close attention, you can perform a quick body scan during meditation, noting any tension or discomfort and consciously releasing it. This is an effective tool and can enhance body awareness during runs.

Post-Run reflection
Once the adrenaline wears off, take a few minutes to sit quietly, reflecting on the experience and acknowledging your achievements. Post-run, assessing your performance and thinking about the areas to work on can help you better prepare for the next run.