Mindful running
đź’ˇ Here is my approach to outdoor running for the present moment. From September to February, I aim for:
đź’Š Frequency: Five runs over a 30-day period
Context: Outdoors, preferably in a forest
Duration: A minimum of 16 minutes per run, with the option to extend the route if I feel like it, which is an added bonus.
🌳 I run to the forest from our apartment, which is an 8-minute route. If I don’t want to continue (for any reason—tiredness, lack of time, or boredom), I simply return home. This results in a 16-minute run, bringing many positive effects while respecting other priorities. If I feel like continuing, I do so. Even on a day with little energy or a tight schedule, I can still manage 16 minutes.
⇆ Whatever choice I make is okay. I don’t view one run as better than the other. While the length may differ, I adapt to what’s happening around me and take a broader perspective. If my energy level is high, I can increase the pace and/or distance.
I know that this approach supports my long-term commitment to physical activity.
❓How can this inspire you in your own exercise planning? ​ Stay true to yourself, but remember, sometimes we all need a little push.
Idea 1: Roll out the yoga mat, no matter what, and start with a couple of exercises that inspire you. If you don’t feel like continuing after 10 minutes, you can stop. If you choose to continue, everything beyond that is an added bonus.
Idea 2: Start with 4 sets of deadlifts at the gym, followed by 4 sets of dips. If you don’t feel like continuing after completing these 8 sets, you can stop. If you choose to continue, everything beyond that is an added bonus.
✍🏼 Instead of planning sessions with a maximum dosage (MXD), you can switch to a minimum dosage (MND) for your chosen exercise. This approach can help increase your success rate. ​ By sticking to your plan, you'll feel better about yourself rather than feeling discouraged if you can't meet a strict exercise protocol. ​ Over time, you may choose to increase the minimum level dosage, or you might need to adjust it in the other direction. ​
Uncertainty surrounds us all, and it needs to be part of the plan. Adapting is an art, and when the need arises, be kind to yourself and take a step back to view the broader perspective of life. ​
//Magnus Ringberg
