One. The ground is not your enemy. Do not pound the ground. Move on supple springs. Touch the ground with a sense of continued appreciation.
Two. Breathe, relax, smile. Breathe, relax, smile. If you forget everything else, linger here and you will still be well ahead. Breathe, relax, smile.
Three. Lead with your hips. (Surge your pelvis forward). Sink into your legs so that they become springs. Don’t forget to smile! Surge, Sink, Smile.
Four. Relax all your joints. Run supple and light, like a ghost in the twilight region of reality. (In both worlds while remaining in your own).
Five. The ball of the foot touches first, then the heel and toes gently kiss the ground. Forefoot then whole foot. Forefoot then whole foot. Let it come off the ground the instant it touches completely, like running on a hot tin roof.
Six. Your legs should be bent more than you think they should be. Bend your legs deeply, then bend them some more. Sink into your legs as if running under a low bridge.
Seven. Settle into a breathing that fits your movement. Do not force it; find it. And above all else, smile!
Eight. Head over shoulders. Shoulders over hips. Hips over feet. To run straight do not lean back. Instead, surge the pelvis.
Nine. When you realize you have outrun your smile, slow down and let it catch up. Breathe, relax, smile.
Ten. Do not be stiff, but do not allow your arms to swing across your centerline. Keep them loose but in gentle control.
Eleven. Do not run with music. Your run is a dance to the music of your environment. Ear plugs are for those trying to run from running; for those just trying to get through it.
Twelve. Be soft. Allow all of your senses to open. Be grateful, gentle, generous. This is mindful running. This is ghost running. Light, open, relaxed, appreciative. Leave no trace.
© William Banks and “Zen Broom” 2014. All content of this blog and website, unless specifically noted otherwise, is protected under U.S. copyright. Unauthorized use and/or duplication of this material in whole or part without express written permission from this blog’s owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to William Banks as author and “Zen Broom” as source with appropriate and specific direction to the original content.