While the world is on pause, we are experiencing a new normal, which includes home learning on all levels; every parent is a teacher, shelter in place guidelines, increased unemployment, the fight against systemic racism, virtual races, social distancing, and even wearing a mask.

These new aspects of life are overwhelming, which causes stress, anxiety, fear, and fatigue. Many experts, life coaches, bloggers, including Fitxbrit, are suggesting that we begin to practice mindfulness techniques. Exactly, what is mindfulness? It's a time of awareness for the present moment.

When we think of mindfulness our thoughts focus on mediation, but it's much more. Mindfulness can be used in any space, including running. During this new "normal," running has gone from running with groups to running solo. If you're like me when I run solo, it's easy for my mind to drift, which causes additional stress. My breathing becomes labored, I'm pausing more, and the list goes on. To alleviate these issues, I began to use the STOPP mindfulness technique.

S - STOP

When I begin my runs, I set my intentions (miles, pace, heart zones, etc.), press start on my watch, then off I go. During the run, my Garmin forerunner 235 will signal me if I am hitting my pace or not. Usually I'm not, and this is where the anxiety and negative thoughts start. So I pause my watch and "STOP". I pause momentarily to refocus my mind, and I can recall Coach Bennet saying If you can't do the run you want, do the run you can. This reminds me to stay in the moment.

T - TAKE A BREATH

There are days when my feet hit the ground to run I experience a great deal of anxiety from the start. My thoughts bounce from negative thoughts to negative thoughts (kind of like a monkey swinging from a vine), the only way I can alleviate the nervousness is by taking a breath. Sometimes it's a yoga breath, a full six-count inhale and slow exhale. Other times it may be a full inhale and a deep exhale with sound effects. How do these few deep breaths help my anxiety? It allows me to center myself and come off the monkey vine.

O - OBSERVE

Solo running, and now the Texas heat, has caused me to pause during my runs. I realize that the majority of the time, there is no reason for me to pause. Mindfulness has taught me to observe what is going on with my body. I scan my body from head to toe. My eyes are forward, shoulders down and relaxed, arms at a 90-degree angle and swinging front to back; core pulled in (I'm still struggling with this); hips forward, knees pulling up, and my feet are directly under my body. I also observe what's going on around me—the feel of the weather, the smell of the air, and the colors of the season.

P - PURPOSE

Every run has a purpose. You may be working on speed, hill work, a long endurance run, or an aerobic run. Whatever your purpose is that day, remember that the real goal is to be a better runner than yesterday.

P - PROCEED

Now, it's time to put all this into action. You may not need every step on every run, but whatever stage you need is now available to you.

So if the world is causing you to experience uncharted territory that is spoiling your runs, take a moment and STOPP, and I believe you will remember why you hit the pavement and the joy that it brings you.