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From Fellrnr.com, Running tips
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* '''Calm. '''Stillness in Motion''' '''is a calm state, where your mind is clear and quiet. Your 'inner voice' should not be thinking verbalized thoughts, but focused on feeling.
* '''Freedom'''. Stillness in Motion gives a sense of freedom, and a lack of self-consciousness.
* '''Internal awareness.''' Your mind should be aware of your body, focused on how your [[Muscle|muscles ]] are working, how your feet are landing, how your arms are moving, etc. Sometimes focus will roam around your body, checking on footstike, then toe off, then arm movement, etc. This is similar to [http://en.wikipedia.org/wiki/Mindfulness mindfulness].
* '''Separation from suffering. '''While you are fully aware of your body, you are often disassociated with the experience of your body. Therefore you may be aware of pain, but not experiencing or suffering from that pain. It is like being an observer, watching what is happening to your body, but not experiencing it directly.
* '''Timelessness'''. Your awareness of time tends to disappear or become distorted, and it is possible to run further than you expected. Sometimes this is referred to as being "in the moment".
* '''Effortless'''. Even when running at faster paces, there should be a sense of effortlessness and allowing your body to run rather than forcing it.
* '''Distraction Immunity'''. While some awareness of the world is important, many of the actions of running become automatic rather than acting as distractions.
* '''Efficiency.''' Your body may be working hard, but only the essential muscles are active. Non-essential muscles are relaxed, and the working muscles are relaxed when they are not in use. So your calf will be working while your weight is on that foot, but when that foot is airborne, the calf should be relaxed. Sometimes you will have to consciously relax muscles like your neck or arms. Typically efficiency is improved with Stillness in Motion, with a lowering of your heart rate [[Heart Rate]] for a given pace. See [[Running Economy]] and [[running Running Efficiency Calculator]].
* '''Negative Emotions'''. Stillness in Motion precludes any negative emotions such as anger, hate or bitterness. These emotions create tension and the associated thoughts interfere with the inner awareness.
* '''The world moving past'''. Stillness in Motion often includes the illusion that you are stationary and the world is flowing past you, rather than the other way around.
* '''[[Breathing]]'''. Your breathing [[Breathing]] should not be forced or desperate, even if you are running hard. In a finishing kick or high intensity intervals, your breathing [[Breathing]] may be insufficient to meet the oxygen demands of running and you may slip into 'oxygen debt'. In those situations, forcing your breathing [[Breathing]] tends to make matters worse as the breathing [[Breathing]] muscles start to consume the limited supply of oxygen while the increased breathing [[Breathing]] rate does little to improve the oxygen delivery, which is constrained by other things than your lungs. At slower paces, breathing [[Breathing]] should be effortless and calm.
* '''Riding'''. Stillness in Motion is somewhat like riding a horse. You are focused on the current moment in time, fully aware of how well you are performing, but at the same time, you are also isolated from the actual feelings.
