Awareness in Running: The Key to Better, Healthier, and Longer-Lasting Running

A fundamental concept that I discovered and developed along my running journey: awareness in running. Running is not simply putting one foot in front of the other, but doing it in the most intelligent and efficient way possible. After years of experience, I realized that running is not enough – we need to run well, keeping a close eye on every aspect that can improve our experience and extend our running life. Let’s discover together how awareness can transform our run.

What is Awareness in Running?

Awareness in running is the set of skills and attention that allows us to run efficiently, healthily, and sustainably over time. It’s not just about performance or speed, but about building a solid and lasting foundation for our future as runners. How often have we found ourselves choosing convenient shortcuts, such as softer terrains or slower paces, to avoid efforts we know are necessary? Yet, these “comfortable choices” often hide weaknesses and deficiencies that tend to emerge at the least opportune moments – during an important race or a long-awaited training session.

The Four Pillars of Mobility and Strength

In running, awareness is based on four pillars: mobility, structural strength, speed, and honest self-assessment. Each of these aspects plays a crucial role in maintaining a conscious approach to running, ensuring balance and solidity. Let’s take a closer look.

1. MobilityMobility is essential for natural and fluid movement, without forcing or compensating in ways that can lead to injuries.
2. Structural StrengthHaving strength in the right muscles means being ready to support our weight and push ourselves forward with confidence and stability. Here are the elements to focus on:
   • Squats: They measure the strength of the lower limbs. The quadriceps, glutes, and calves work together to provide thrust and stability.
   • Calves: Training the calves helps improve propulsive power, essential for tackling hills and difficult terrain.
   • Core: A strong core is like glue that holds the system together. Maintaining control of the abdomen and lower back prevents our body from tilting forward or backward, enabling an efficient stride.
   • Plyometrics: Exercises like jumps and bounds improve explosiveness and muscle reactivity, helping us tackle sprints and rhythm changes with agility.
3. SpeedThe ability to run at different speeds is not just a matter of performance but an indicator of excellent body awareness. Speed forces us to control every movement with precision, immediately revealing any weaknesses or stiffness. Here’s how you can integrate speed into your training:
   • Pure speed training: Do short sprints to develop explosive power.
   • Running at a sustained pace: Include medium-high pace running sessions to get used to maintaining a steady pace even under stress.
   • Maintaining pace on flat ground: Training on flat surfaces allows you to focus on the correct execution of movement, avoiding compensations.
   • Appropriate training frequency and volume: Being aware means knowing your limits and working progressively, increasing loads and intensity only when the body is ready.
4. Improving Your Awareness in RunningAchieving full awareness in running is not easy but is a continuous journey of improvement. The first step? Honest self-assessment. Here are some practical tips to start this journey:
   • Self-Assessment: Take note of your weaknesses and address them. Measure your abilities in each area of mobility and strength, observe where you are lacking, and set realistic goals.
   • Progressive Action Plan: Start with a structured program aimed at filling gaps. Gradually work on each area, avoiding neglecting any out of convenience.
   • Constant Monitoring: Review your progress monthly. Regularly taking stock of the situation helps you stay motivated and understand where to make adjustments. When you see improvements, celebrate these small achievements: they are proof that your awareness is growing.

The Journey Towards Conscious Running

Awareness in running is not a destination but a journey of continuous discovery and improvement. It’s not about adhering to a strict set of rules but developing constant attention to the signals that the body sends us. If you find yourself facing frequent injuries or pains, your awareness may need refining, or perhaps it’s time to seek professional support. Sometimes, the body hides neuromuscular or orthopedic weaknesses that require thorough analysis and the help of an expert.

Remember: true success in running is not just about reaching the finish line but how we get there. Awareness will help you build a healthier, more satisfying, and, above all, longer-lasting run. How do you evaluate your awareness in running? Which aspects do you think you need to improve first?