Mindful Running: Becoming Happy and Healthy

Name: Mindful Running: Becoming Happy and Healthy
Rating: 3.6 (13 reviews)

Learn how meditative running will unite your body and soul and can improve performance and happiness.

Created byDr. Michael Spino

Last updated 11/2019

English

What you'll learn

Integrate mental training and running
Learn an introduction to Dr. Mike Spino's mind/body running program
Learn to attain mind/body wellness efficiently, with heightened perception with time tested techniques like intervals
The step by step two week program will transform anyone into a mind/body runner as have been done by hundreds in the past

Course content

7 sections • 81 lectures • 2h 26m total length

Introduction, Overview, and Thank-you3:09
Welcome from Dr. Spino1:13
The Mindful Running Movement0:34
District Vision1:00
Beyond Jogging Book Launch Interviews at Boston Marathon 20180:59
Beyond Jogging Endorsements1:11
Explore the enduring impact of beyond jogging through its 1976 publication, key endorsements, and later rediscovery in 2018 with insights from Michael Murphy and George Leonard, shaping mindful running.
Inspiration from a World Champion7:09
Mayo Clinic Research3:32
Mayo Clinic research shows interval running boosts cardiovascular fitness by alternating high-intensity bursts with rest, targeting 65 to 85 percent of max heart rate.
Dr. Spino on Aerobic/Anaerobic3:40

Before: Basic 4 Stretches0:20
Full Body Swing0:29
Grape Picker Stretch0:29
Lateral Stretch0:29
Wall Stretch0:29
Before: Relaxation Meditation Video3:10
Before: Relaxation Meditation Audio3:39
Practice the relaxation response with a brief seated meditation focusing on breath, counting, and watching thoughts pass by. The session aims to calm the mind, reduce negativity, and boost creativity.
Before: Body Image Guided Imagery Audio5:27
Before: Lightness Visualization Video2:11
Practice the lateness visualization before running to relax the body using abdomen and diaphragm breathing, nostril focus, and a full body bend, then start a relaxed, smooth run.
Before: Visualization of Pacing Audio2:58
During: Soft Eyes Visualization Audio2:34
During: Wipe Away Audio1:27
During: Rope Pull Visualization Video1:22
Practice rope pull visualization, imagining a rope from the goalpost lifting you with soft eyes and a waist harness, then release the image to reset.
During: Mid-Run Breathing Recovery Visual Instruction0:46
During: 24-Step Method Video2:48
During: Surge Technique Video1:05
During: Tidal Breathing with Full Lung Aeration Video1:20
During: Energy Transfer Partner Technique Video1:18
Practice energy transfer with a partner to boost heart rate through hands-on transfer during speed play, enhancing training, teamwork, and mindful running.
After: Full Body Recovery Video2:42
After: Full Body Recovery Audio2:27
Perform full body recovery after workouts using progressive relaxation, breathing, and color visualization to relax every part from toes to face, leaving you happy, confident, and fully recovered.
After: Relaxation Meditation Audio3:38
Practice the basic relaxation response daily through breathing and mindful thought-watching, seated for five to ten minutes, five days a week, to calm the mind and unlock creativity.
After: Relaxation Meditation Video3:10
After: Wipe Away Audio1:27
After: Body Image Guided Imagery Audio5:27
Practice body image guided imagery to visualize your ideal body—feet, legs, lungs, chest—moving with strength, flexibility, and calm focus to boost running performance.

New and Near Beginners Program Overview0:29
Introduction to Beginners 2-Week Program0:19
Day 10:49
Begin day one by running slowly for five to ten minutes, keep moving for the full 10 minutes, walk if fatigued, and learn full-body recovery technique from the provided video.
Day 22:08
Day 33:44
Day 41:18
Day 53:42
On day 5, use the lateness visualization technique to run faster via 40-meter intervals (building from 60m at half speed) with a warm-up jog, walk-back rests, and breathing recovery steps.
Day 60:55
Day 71:17
Day 80:52
Perform day eight, the day two workout: six 60-metre reps at half effort, then practice soft eyes, rope pull and big hand visualizations, finishing with 5–10 minutes of relaxation meditation.
Day 90:58
Day 100:43
Day 110:55
Day 120:54
Day 130:28
Activate visualization, jogger-walk 8–10 minutes, map 40–100 meters with a friend, perform the energy work shown in the video and photographs, and finish with full-body recovery.
Day 140:32
Perform four stretches, envision pacing, then jog eight minutes with a stopwatch on a familiar course, test a slightly faster three-minute segment, followed by full-body recovery and savoring the experience.

2-Week Training Programs0:49
Mindful Running for Established Runners0:30
Introduction to Established Runners 2-Week Program0:30
More Mental and Physical Models and Techniques0:30
Periodic Sequencing1:04
Begin with rest, relaxation, and concentration imagery, then progress to advanced method training, guided imagery, and visualizations, recognizing you must start at the beginning to master mind-body skills.
During: Mental Toughness Audio2:03
Before: Race Day Event Rehearsal Audio9:58
Before/During: Breathing for Runners Audio1:44
Prioritize the exhale over the inhale, starting in the belly to create a full lung variation for running; practice title breathing to inhale through the abdomen, diaphragm, and chest.
Before/During/After: Video Workshop for True Champion Mindful Runners8:10
This workshop is a catch-all for all of the techniques and methods throughout the program.
Day 10:50
Day 22:10
Day 31:13
Day 41:18
Day 50:29
Day 60:59
day 6 features four stretches and a five minute warm-up; six interval efforts of 40–100 metres with soft eyes and visualization, wipe away technique, and a 5–10 minute relaxation meditation.
Day 71:27
Day 80:57
Day 91:01
Day 100:29
Day 110:30
Day 120:29
Day 130:28
Day 13 guides a light visualization and a jog or walk for 8–10 minutes. Map 40 to 100 meters on a field or track, energy work, and recover fully.
Day 140:37

Injury and Recovery4:00
Upcoming Multi-Level Programs0:30
This brief audio will provide a background on the various physiologies and trainings that comprise a multi phased workout regime. It should contain phases such as conditioning and interval training of various sorts combined with mental trainings and breathing techniques. If you enjoyed this training, please look for following segments in areas such as:
a) one mile, 5k, 10K
b) ½ , full marathon
Encouragement for the Future0:30

Requirements

Be healthy.

Description

The course is an overview of the mind/body running techniques of Dr. Michael Spino. It has specific methodologies for improving at any level of fitness and health through a mindful step–by- step training structure that improves wellness and running performance efficiently and confidently in as short as three or four weeks. This introduction provides two / 2-week programs introductory trainings, one for beginners and another for experienced runners, and will be followed by two other UDEMY courses for individuals and small groups and another for teen runners and their parents.

Who this course is for:

Beginner and advanced runner

Mindful Running: Becoming Happy and Healthy

What you'll learn

Explore related topics

Course content

Introduction9 lectures • 22min

Basic Methodology of Mindfulness3 lectures • 2min

Mental Models & Physical Techniques Resources24 lectures • 51min

Beginners - Two Week Program16 lectures • 20min

Pillars of Viability and Community3 lectures • 8min

Mindful Running for Established Runners 2-Week Program23 lectures • 38min

Introduction to supplement programs3 lectures • 5min

Requirements

Description

Who this course is for: