I’ve started writing meditation into my athletes’ training plans. The instructions are very simple: find a comfortable seat, be still, and notice what comes up. We start with short periods, five minutes or so, then build to 15 or 20 on a regular basis, three or more times a week. This is helpful not only for endurance, but also for equanimity. In fact, there’s a story in the New York Times today about mindfulness meditation as a therapeutic tool.
Where to start on your own? Why not take a stock running plan, such as Hal Higdon’s great ones, and swap out minutes sitting for mileage run? If that’s not long enough, double the miles to get a prescription of minutes. Don’t be surprised to find yourself extremely uncomfortable and scattered. That’s the point. Just sit for the alloted time and watch what happens.