Have you noticed that, after hitting one mile, you just get into the flow, and the next time you check your watch, you’ve already breezed through five? The same can happen to all your workouts and even yoga classes, just zoning out and vanishing the sense of self. Here are some tips that will help you achieve this flow state of mind when working out.

Eliminate All Distractions During Workouts

Always start by putting your phone on Do Not Disturb so that you can still listen to music (FYI: Whether tunes help or hurt depends on the individual) or stream workouts without the interruption of incoming texts. You should work out either before or after work when you won’t be bothered. It’s also a good practice to find a babysitter or friend who can watch the kids so that you can stay in the zone, without worrying about checking on them.

The concept of flow state of mind during workouts was first described in 1970 by Mihaly Csikszentmihalyi, but it only entered popular discussion two decades after that. While not being distracted is the main factor, here are a few more tips to help you stay in the zone.

Set Flexible Goals

Goals are necessary as without needing to hit a level of performance, we tend to underperform. Goals appear to build confidence and help exercises build into a flow state.

Reward Yourself in Advance

Most people are used to celebrating after wrapping a tough sweat. That’s also okay, but rewarding yourself in advance plays a significant role in concentration. Simple things like getting a pre-workout coffee or even something such as listening to your favorite song during warm-up help refocus your energy for the later-on task.

Stop Before You Want To

Sometimes, you just want to keep cranking out pushups for days, especially when you’re flying in that so-present moment. While it may seem like it’s better to keep on pushing, you need to resist the urge and stop before you’re depleted. There are four stages of the flow that include struggle, release, flow, and recovery. The last one is an entire step in the process, and if you ignore it, you’ll burn out and have less of a chance of future flow.

Fully Recuperate

Recovery is important, and you should highly prioritize it! Taking care of your body and brain after a workout will make it that much easier for you to achieve flow the next time. Recovery can look different for everyone, but it could include the usual suspects (foam rolling, stretching) as well as getting enough sleep, refueling properly, and activities like visiting a sauna or using a vibrating massage tool.

As you can see, all of the tips from above (we like to call them “flow triggers”) are easy to follow and bring a tremendous benefit to any workout. Beyond the obvious advantages of making workout routines more enjoyable, experiencing flow makes an individual more likely to engage in that activity again. We can do it all, but keep in mind that triggers are highly individual and some of them may work better than others for you. However, we firmly believe that the ones listed above will help you have regular episodes of flow in your workouts.

Anyone can engage in regular running, and there are numerous benefits to doing so — but getting started is frequently the most difficult aspect. In this article, you’ll find some straightforward tips on how to get started, as well as some important benefits that running may deliver.

Everyone Can Run

Begin by telling yourself that everyone is capable of running. You’re not required to be any given age or size, nor to come from a specific background, in order to participate. No matter how long it’s been since you last ran, or even if you’ve never run before, you’ll be shocked at how rapidly your fitness level will increase, and how much healthier you’ll feel from the first day. Aside from providing several physical health benefits, such as decreasing your risk of cancer and type 2 diabetes, while also lowering your blood pressure, running provides significant mental health benefits, as well.

Scheduling

Running is one of the most basic types of exercise, so you might be asking why it’s so crucial to have a strategy before you go out and do it. A realistic schedule will guarantee that you’re not pushing yourself too hard or that you don’t run the danger of injuring yourself, while also assisting you in making steady progress. It’s recommended that you look for free Internet tips that will lead you through the first few runs before plunging in headlong. There are numerous free online resources available to help you through this process.

The Social Element in Running

As a social activity, running has the added advantage of being something that can be done almost anywhere. Whether you’re planning on joining a gym, purchasing treadmills and running machines for your home, or simply hitting the pavement, bring a few pals along with you to keep you motivated and accountable. Having someone else with you will help to hold you accountable and make it seem less like hard work because you’ll be rewarded with a well-deserved catch-up session, afterward. You may meet some new people while running, which will further enhance your running experience. They can also give you tips on how to improve your stamina, overall performance, etc.

A Few Tips on Running Equipment

You might be wondering what kind of running equipment you’ll need if you decide to go for it. All it takes is a pair of trainers and some comfortable clothing, right? Looks like you might need some tips. This is correct, in certain aspects — strictly speaking, you don’t need anything extra. Although it’s not necessary, it’s a good idea to get at least one pair of high-quality trainers. The most important thing to remember is to purchase shoes that are both comfy and supportive of your feet. They don’t have to be extremely expensive or fashionable, but they do have to do their job and keep you from getting injured. Treating oneself to new training attire can also be a terrific motivator when you’re having trouble staying on track. Again, this isn’t required, by any means, but if you enjoy shopping, you may see this as an opportunity to select a new outfit that you’ll want to show off as soon as possible.

After taking these tips, get out, start running, and you’ll be experiencing the runner’s high for yourself!