There is strength in seeking support.

If you are experiencing a mental health emergency please call 911.

If you or a loved one is struggling with suicidal thoughts, please know that you are not alone. Your well-being is important, and there is help available. Reach out to supportive friends, family, or professionals who can provide assistance. These are resources designed to guide you through difficult times. You matter, and help is just a conversation away.

National Resources

Mental health and suicide prevention: 988

Available November 30th, 2023, You will be able to call or text 9-8-8 from anywhere in Canada for free and be directed to the appropriate mental health crisis or suicide prevention service in your area.

Canada Suicide Prevention Service:

1-833-456-4566 (phone)
45645 (Text, 4 p.m. to midnight ET only)
crisisservicescanada.ca

In Quebec (French): Association québécoise de prévention du suicide: 1-866-APPELLE (1-866-277-3553)

Kids Help Phone: 1-800-668-6868, live chat counselling at www.kidshelpphone.ca

Newfoundland and Labrador

Mental Health Crisis Line 24 Hour: 811

Bridge The Gap: Find mental health services in your region https://nl.bridgethegapp.ca/

Lifewise Warmline: Available in both French and English, the Warmline offers mental health support and information from trained Lifewise staff to the public 12 hours a day, seven days a week. Check out their website for hours as well as services including peer group, family and 1:1 support. https://lifewisenl.ca/

(En) 1-855-753-2560
(Fr) 1-833-753-5460

9 Reason Why Meditation is Beneficial to Runners

Meditation can be highly beneficial for runners in a variety of ways, enhancing both their physical performance and mental well-being. Here are some of the key advantages of incorporating meditation into a runner’s routine:

  1. Improved Focus and Mental Resilience: Running, especially in longer races or challenging conditions, requires a strong mental focus and determination. Meditation helps enhance concentration, mental clarity, and the ability to stay focused during a run. It can teach runners to observe their thoughts without attachment, helping them stay in the present moment and persevere through difficult stretches.
  2. Stress Reduction: Running can be physically demanding and stressful, especially when training for competitive races. Meditation is an effective stress management tool that reduces cortisol levels (the stress hormone) and promotes relaxation. This can help runners recover faster, reduce the risk of overtraining, and stay mentally fresh.
  3. Enhanced Mind-Body Connection: Meditation encourages a deeper connection between the mind and body. Runners who meditate may become more attuned to their body’s signals, such as fatigue or discomfort. This awareness can help prevent injuries and improve overall performance by allowing runners to make adjustments to their form or pace when needed.
  4. Pain Tolerance: Meditation can increase a runner’s pain tolerance, which can be especially useful during intense workouts or races. By learning to accept discomfort without resistance, runners can push through moments of fatigue or discomfort with greater ease.
  5. Better Recovery: Meditation has been linked to improved sleep quality, which is essential for recovery. Deep, restful sleep is crucial for runners to repair muscles and prepare for the next training session. Meditation’s ability to calm the mind can lead to more peaceful and restorative sleep.
  6. Enhanced Breathing Awareness: Breathing is fundamental to both meditation and running. Meditation can help runners develop a more efficient and rhythmic breathing pattern, leading to improved oxygen intake and overall performance.
  7. Stress Reduction on Rest Days: On rest days or during recovery periods, runners often deal with anxiety or impatience. Meditation can be a valuable tool to help runners stay calm and patient, facilitating a positive mindset during downtime.
  8. Better Long-Distance Performance: For long-distance runners, meditation can be especially valuable. It can help them stay present during extended runs, manage the mental challenges of monotony, and maintain a steady pace throughout the race.
  9. Overall Well-being: Regular meditation promotes emotional balance and a sense of well-being. Runners who are emotionally centered are more likely to enjoy their training, be consistent, and avoid burnout.

What is Meditation?

Meditation is an ancient practice that dates back thousands of years. It involves training your mind to focus on the present moment and attain a state of mental clarity and emotional calm. While there are numerous meditation techniques, they all share the common goal of quieting the mind, reducing stress, and enhancing overall well-being.

Incorporating Meditation into Running

Runners can integrate meditation into their routine in various ways:

  1. Pre-run Meditation: Spend a few minutes meditating before heading out for a run. Focus on your breathing and set your intentions for the run.
  2. Post-run Meditation: Reflect on your run and practice mindfulness to relax and recover after a workout.
  3. Recovery Days: Use meditation as a way to relax on rest days and promote physical and mental recovery.
  4. Visualization: Visualize your race or training goals during meditation sessions to enhance motivation and confidence.
  5. Guided Meditations: Use guided meditation apps or recordings designed specifically for runners to facilitate the process.

Getting Started

  1. Find a Quiet Space: Choose a peaceful and clutter-free space where you won’t be disturbed. At Joy Run, we love meditation in nature for the ambient sounds and smells but if you find yourself unable to get outside, you can meditate in the corner of your bedroom or a quiet multi-purpose room at work.
  2. Comfortable Posture: You don’t need to sit in an elaborate lotus position. Simply find a comfortable seated or lying down posture, as long as your back is straight to maintain alertness.
  3. Set a Time Limit: As a beginner, start with just 5-10 minutes of meditation. You can gradually extend the duration as you become more comfortable.

Breathing

Breathing is central to meditation. Follow these steps to incorporate mindful breathing into your practice:

  1. Focus on Your Breath: Close your eyes and take a few deep breaths to relax. Then, allow your breath to return to its natural rhythm. Pay attention to the sensation of the breath as it enters and exits your body.
  2. Count Your Breaths: Some beginners find it helpful to count breaths. Inhale, count one, exhale, count two, and so on. If your mind wanders, gently bring it back to your breath.
  3. Observe Without Judgment: Be aware of your thoughts, but don’t judge them. Acknowledge distractions, let them go, and return your focus to your breath.

Mindfulness

Mindfulness is about being present in the moment without judgment. Here’s how to incorporate it into your meditation practice:

  1. Body Scan: Start at the top of your head and slowly scan down through your body. Pay attention to any areas of tension or discomfort and release them.
  2. Sensory Awareness: Pay attention to your five senses. What do you hear, see, smell, taste, and touch? Ground yourself in the present moment.
  3. Acceptance: Embrace whatever you’re feeling or experiencing without judgment. It’s okay for your mind to wander; simply bring it back gently.

TLDR;

Meditation can be a valuable addition to a runner’s training regimen, enhancing both their physical and mental performance. By incorporating mindfulness and meditation techniques, runners can tap into their full potential and enjoy a more balanced and fulfilling running experience.

Photo by Daniel Mingook Kim on Unsplash