EXERCISES WITH THE LAUFMAUS
Feeling good is important, but in a stressful everyday life, your own body awareness often comes up short. If you want to enjoy walking and running and come to rest, you should therefore train your senses and work on a good body perception. That's why we have thought of a few exercises how you can work with the LAUFMAUS® on your mindfulness and a related strengthening of the senses and integrate them into everyday life or before the next running session. This way, you will not only optimize your performance, but you will also be able to better enjoy your next run with all your senses.
Answer the questions for each exercise and write them down. This way you can later understand and reflect on how your body perception and your running style change positively with the running mouse.
Body-awareness exercise
Stand upright and relaxed. The feet are shoulder-width apart, the tips of the feet turned slightly outward. The knees are slightly bent. The shoulders, arms and hands hang down in a relaxed position. Take a few conscious breaths and feel into your body. What do you feel?
WHERE do the soles of your feet touch the ground? In the front or middle foot, in the heel area, at the inner or outer edge of the foot?
WHERE do you perceive your breathing? In the nose, in the mouth, in the bronchial tubes or in the belly?
HOW does your posture feel? Stretched, slack, hanging, upright or relaxed?
IS your body tense? Maybe in the face, in the shoulders, in the neck, in the back?
WHERE do you feel your body center? In the chest area, above the belly button or below the belly button?
HOW is your mood? Joyful, motivated, balanced or curious?
WHAT do you hear? What do you smell? What do you taste? What do you feel?
Balance exercises
Stand relaxed once without and once with the LAUFMAUS®. Then lift one of your legs so that your knee is bent 90° and your arms are bent. You can try this once with your eyes open and once with your eyes closed.
DID YOU HAVE a better sense of balance with the LAUFMAUS®?
HAS YOUR COORDINATION IMPROVED with the LAUFMAUS®?
Running test
Run a distance of approx. 400 yards without LAUFMAUS®.
Try to answer the following questions for yourself:
WHICH part of your foot touches the ground first? The forefoot, the midfoot, the heel, the outside or the inside?
WHERE does your gaze go? Far ahead (about 10 meters), rather shorter (< 5 meters) or directly in front of your feet?
WHERE is your thumb? Is it pointing forward, upward, toward the center of the body or inward-downward?
HOW would you describe your hand position? As openly tensed, as openly relaxed, as slightly closed or firmly closed?
WHERE is your body's center of gravity? In the area of your sternum, above the navel or below the navel?
WHICH part of your foot touches the ground first? The forefoot, the midfoot, the heel, the outside or the inside?
WHERE does your gaze go? Far ahead (about 10 meters), rather shorter (< 5 meters) or directly in front of your feet?
WHERE is your thumb? Is it pointing forward, upward, toward the center of the body or inward-downward?
HOW would you describe your hand position? As openly tensed, as openly relaxed, as slightly closed or firmly closed?
WHERE is your body's center of gravity? In the area of your sternum, above the navel or below the navel?
WHERE do you perceive your breathing? In the nose, in the mouth, in the bronchial tubes or in the belly?
DO YOU breathe easily or with difficulty?
CAN YOU turn your head slightly to the side during the movement or with more difficulty?
WHICH part of your body gives you the direction of movement? Your head, your shoulders, your arms, your hands or your feet?
WHERE are your shoulders? In front, behind, above or below?
DO YOU FEEL vibrations from running? In your foot, ankle, knee, hip, or back?
DO YOU FEEL relaxed, tense, driven, nervous, balanced, or joyful?WHAT things did you notice about your surroundings? The color of the ground, the texture of the soil, the plants and trees, or features along the path?do you perceive your breathing? In the nose, in the mouth, in the bronchial tubes or in the belly?
DO YOU breathe easily or with difficulty?
CAN YOU turn your head slightly to the side during the movement or with more difficulty?
WHICH part of your body gives you the direction of movement? Your head, your shoulders, your arms, your hands or your feet?
WHERE are your shoulders? In front, behind, above or below?
DO YOU FEEL vibrations from running? In your foot, ankle, knee, hip, or back?
DO YOU FEEL relaxed, tense, driven, nervous, balanced, or joyful?
WHAT things did you notice about your surroundings? The color of the ground, the texture of the soil, the plants and trees, or features along the path?
BODYWALKING WITH LAUFMAUS®
Now please walk the same distance of about 400 meters or continue your walk, but this time with your LAUFMAUS®, and ask yourself the same questions again.
HAS anything changed in your body perception?
Zig-Zag Run
Now simply try to run about 50 to 70 yards on your track without and later with the LAUFMAUS® zigzag with quick changes of direction.
WHAT do you notice in the difference?
HAVE you become faster with LAUFMAUS®?
HAVE you had the impression of being more agile with LAUFMAUS®?
HOW did your inner stability, your inner balance feel?
WAS your concentration better with LAUFMAUS®?
Body observation
Now simply try to run about 50 to 70 yards WITHOUT and later WITH the LAUFMAUS® in a zigzag pattern with quick changes of direction.
HAS LAUFMAUS® influenced your posture?
HAS your posture become looser with LAUFMAUS®?
HAS your posture become more stable?
HAS your posture become less strenuous with LAUFMAUS®?