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7/30/2019 El Zen Del Correr

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The Zen ofRunning

Fred Roh

Photography by Dennis Anderson

Layout & Typesetting by Chris Tong


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Copyright 1974 and 2000 by Fred RohAll rights reserved under InternationalAnd Pan-American Copyright Conventions.

Photographs by Dennis AndersonLayout & Typesetting by Chris Tong, Enchanted Websites

Published by Organic Marketing11989 Loch Lomond Rd.Middletown, CA 95461

Roh, FredThe Zen of Running1. Jogging. I. TitleGV494.R56 128.2 74-20924ISBN 0-394-49611-6ISBN 0-394-73038-0 pbk.

Manufactured in the United States of America


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Dedicated to my friends

Paul Reps and Paul Hawken


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In the winter of 1969, after about nine months of regu-lar running, I was visiting my friend Reps, a writer of po-etic books about wholly living (Zen Flesh, Zen Bones; TenWays to Meditate; New Uses of the Human Instrument).

Maybe I should write a book about running, I said.

Maybe you should wait, he said.

O.K., I havent earned the right to write such a bookyet. I should wait about three years.

But I didnt. I wrote the first version that afternoon,there on the island of Hawaii, standing in front of Repswindow looking down the mountain across green fields ofsugarcane to the blue Pacific, using the window sill for atable.

Its now the autumn of 1973 and Ive been a regularrunner for more than four years. The book has been ex-panded by several short, intense, creative bursts followingparticularly inspiring jaunts on my favorite running track,the ocean beach of San Francisco. It feels like Ive earned theright to present The Zen of Running. It truly expresses thejoy of running.


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This experience isa newly discoveredform of meditationor

one more wayfor youto discover you .so I suggest youjoyfully ,exuberantly ,take a short run .

(short might be10 yards or 10 blocks --thats your ownprivate affair .)


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do your run in the cleanest air you can find .be as undressed as possible so that you getwell bathed by sun and air .


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in this dance of joywhich is your runbreathe in longthru your nose

breathe out short and sharpthru your mouth .

there might be 4 stepsto the in-breath

with the out-breathon the fifth step,the point of countingbeing RHYTHM -maybe not 4/1 but 2/1 or 5/3 -YOUR rhythm .

(on the other handyou may findthat breathing out thru the noseworks better for youthan breathing out thru the mouth .

if so, of course do it your way .nobody but youshould tell you what to do .)


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at first you may pant sharplyin and out with every step .so what ?run a little more ,dancingly , joyfully ,loving this gift weve all been given

and little by littleas your run lengthensyour breath will lengthen .


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dont overdo it .

underdo it .you arent running becauseyoure in a hurry to get somewhere .


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you will be able to run tirelesslyif you follow this simple rule :run within your breath ,do not run ahead of your breath.

(you have to runto discover what that means .)


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every time you run

you create the qualityof your own experience .

runners often speak of painand of course if you want thatyou can have all you want

merely by pushing yourselfbeyond your limitsevery time you run .

its your choice of whetherto run to punish your self

or to experience your self .if you choose, with me, the latter,then every run can be joyful .the key words are ,Take it easy !create your self as a runnergradually, patiently, relaxedly .


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you can be victimizedby your imaginationif you imagine yourselfastonishing your worldwith your progress and prowess .we know this mechanism as Ego ,

we know this state as Ambition .

being Great Runnersis not the attainment we need .it is self control .without it, ego forces us into ambition

and the price of ambitionis pain .

lets not be egotistical ,lets take it easy .


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your creation of you

as a runnerwill be a pleasureas you progressby running less

the key to the progress by less methodis always to doless than you think you can .

if you think you can gallop right away ,just take a walk .

thinking you can run around the block ,just run down to the corner .


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you have the rest of your lifeto progress into long distance running .

why strain, make pain ?why not lope along ,free and easy ,doing it like a dance ?when you start doing ityoull see that runningis naturally hard enough

all by itselfwithout you creatingadditional hardship for yourself .


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so, practically speaking,you might ask ,How far should I run ?and I would answerby sayingyou must answer that for you .

you see ,its quite a relative and individual thing ,

this distance question .how old are you ?how long are your legs ?how much do you weigh ?what imaginary distancedo you feel comfortable with ?


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since individual idiosyncraciesmake it impossible to generalize safelyabout distanceits really a matter of time .how far do your legstake you in, say,five or fifty minutes ?you should run far enoughto make yourself feel dandyand if you dontyouve probably runtoo far .


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you might askHow fast should I run ?

speed, too, is relativeto a lot of individual considerations:maybe youre short and heavymaybe youre long and leanmaybe you havent given up smoking yetmaybe you want real bad to be fast ,maybe you couldnt care less about that --

you should run fast enoughto make yourself breathe hardand sweat freely .If youre running fast enoughto make yourself pant and sweat

youre running fast enough .

(but of courseyou are livingyour life .so if you want

to run against the clockremember that this is your game --you decide what rulesyou want to play by .)


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you might askHow often should I run ?

the objective is to build strength and enduranceto the point of being able to run effortlessly ,compared to the capability you experienced whenyou took your first run .

so run often enough ,

whether daily or four times a week ,to increase and maintainstrength and endurancebut not often enoughto turn itinto drudgery .

after a whilerunning regularlywill feel so much betterthan notthat you will just naturally run regularlyaccording to what feels good

to youand that will beoften enough .


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people ask meWhat should a runner eat ?

if you dont knowwhat you should eatthen neither do I .if I thought I didI would do you a favorby not telling you ,allowing you the independent adventure

of discovering for youhow to feed you .

your food should help youfeel light, clean, clear and strong .so I recommend

the simple principles I callthe XYZ of eating :X- eat pure, whole foodsY- eat simply, according to appetiteZ- eat slowly, gratefully, joyfully .


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altho you shouldnt let anyonetell you how to run ,any more than you should let anyonetell you how to run

your life ,there is one principleuseful to all who run:Run as erect as possible !


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seen from the side ,your spine should be vertical to the ground ;

if you lean forward while running ,you hang the weight of your torsoout over your lifting legs ,your forward leg acting like a braceto keep you from falling on your face ,making it harder to lift your legfor the next strideand slowing you, tiring you .

running erectly --shoulders, chest,abdomen, hips,in one plumb line --your legs lift easily ,knees thrusting upand forwardfreely .


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The troubles with the other booksIve seen about running

are two :

1. they have a mechanical approach,telling us how far to runhow often, how fastas if we are all the same,like a fleet of two-door sedans

and 2. by making ita mechanical practicethe spirit is missing --there is no fun !


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my friend Reps saysunless its funbetter left undone.

remember: we create our world(s)with our mind(s) .so let your mind saylook, Im runningand all runners do this beautiful dance, each

stride a leap thru space ho! what fun !


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once youve discoveredrunning is just anotherform of funningyou will establish

your running speed,time, distance, and regularityaccording to whatis right for you .


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becoming a regular runnermeans certain rewardsbegin to accrue to physical you .

- heart pump-muscle strengthens, slowing pulse,increasing longevity potential .

- lung resiliency and capacity increase, nasalpassages blow clean .

- equilibrium between intake and outgo is established,proper natural body weight is maintained .

- feet and legs become strong and firm .

- skin and eyes sparkle with vitality .

but if the dance of the runisnt funthen discover another dancebecause without funthe good of the runis undoneand a suffering runneralways quitssooner or later .


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you will find your dancing run

doesnt tire you but energizes you .

grossly: as your muscles strengthen, your lungsexpand and your circulation goes quicker, deeper .thus your oxygenation from in-breathing and yourexpulsion of toxins from out-breathing becomes more

thorough, more complete. also, your strongly, sharplymoving abdominal muscles massage your intestinesinto action while the opening of your pores to theflow of sweat completes the cleansing .

and subtly: by running within your breath, you store

a surplus of prana, a Sanscrit word meaningAbsolute Energy, the invisible vital force whichsupplies the primal motivation for every form ofactivity .


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you may want to runwith a friend or a loved onebut running is not ecstaticunless it is gracedby your own natural pace .

with a running matewhose pace matches yours,you can run side by sidestride by stridefeet slapping ground as onetwo breathing as one

dancing the onenessof human being .


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you can run awayfrom all your troublesas your run gets right .

I took it slowly

easily making my run longerlittle by little getting strongeruntil one day I felt so freeit no longer seemed to be mebut rather heand he had earned this strengththat feels like lightness

and turned his short runinto a long onethen turned his long runinto the rightnessof this dancing ---


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experiencing the run as dancerequires some special attention .

be aware of your head -

it should float on your neck .(fix your gaze on an object ;it will stay level, not bounce up and down .)

your neck should be loose,your shoulders should hang easy .

notice your arms --their swing should be close to your side ,they dont need tightly clenched fists ,just loosely, comfortable closed .

feel your feet --heel, toes, heel, toes,the heel cushioning your return to earth,the toes vaulting you off again .


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being aware of the detailsof your runninggives you economy of energyleading to purity of movement --running free and easy ,loping loosely and lightly -- dancing !


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as you become strongyou gain spring in your stride .there will be days

when your dancingeven feels like flyingbecause, look, it is flying --between each springing strideyou float for an instantfree in the airbefore you touch down

for the next springing up,leaping forward stride .


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please remember that the point of your runningis to help you becomehealthy, happy and wholly you .consider also accompanyingyour breath witha prayer (like Gods Grace)or a mantra (like Love)

or a question (like Who am I ?)or whatever you like --its a private affair --breathing it in and outto your own private running rhythm(for remember, this is your discovery) .


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what do I mean calling this runninga newly discovered form of meditation ?

Isnt meditation done sitting cross-leggedon the floor with closed eyes ?


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I mean that meditation is a state of being,not a physical position .I can run in a state that is just as meditative,perhaps more sothan when sitting Buddha-like .


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from the experience of running meditatively,I learn that potentially my entire lifecan be lived meditatively .and it seems to me I should learn to live it so .

to me this means that I will becalmly, courageously, alertly, intelligently, energeticallypresent for each moment of my livinguntil life is done with this body .

so one aspect of running meditationis the sheer joy right now of this running .

another aspectis the learning processwhich uses this running as a metaphorfor all the rest of my life .


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whatever you do

with your running.you only cheat yourselfby pushing, pressing, competing .

there are no standardsand no possible victories exceptthe joy you are living

while dancing your run .in any lifejoy is only knownin this moment -- now !

so feel the flowof your dance

and knowyou are not runningfor some future reward --the real reward is now !

in the runningin the run

--- now ---why not startnow ?


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just before beginning to write this line,I took my pulse .my heart beat 48 times in one minute .I observe this body I live in

and see that it is lean and strong,the eyes are clear, the skin glows .the running is obviously a wonderful tonicfor this body .and what is good for the bodyis good for the whole man .our spirit is not separate from our body

any more than the water is separate from the stream .the water is the stream .


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a certain lady whom I love,

and for whom I have an immense amount of respect,read what I have writtenand said that it is beautiful .but, she said, there is something missing .do you really mean, she asked,that it is always joyful, always fun ?no, it is not .what do I do when I dont feel like running,when I feel more like just lying around ?sometimes I do that, I just lie around .and see that about myself .but then, sometimes I push myself out there to runeven tho the predominant feeling is ,I dont want to .and see that about myself.because there is more than one sideto this group I call myself.there is no single permanent Irather there are many.one I wants to quit .usually I keep on runningbecause its a faster way to get backto where I started from . anyway, the I thatwanted to run will appear again soon .


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in speaking of my self, I say I or meor myself, obscuring the fact that I amnot one but many .there is a truly significant side of me thatloves to run, but I have not run for weeks at atime, said yes to other sides .

my aim in life is not to runbut to awaken .CONSCIOUSNESS requires SEEING --begins with opening to what you are .


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sure, people are lazy .me too .I try hardto see myself clearlyand clear as can betheres the lazy side of me .most often, then,I simply choose notto feed the lazy side of me .

the device I use to get around himis discipline .discipline is one more aspectof our running yoga .(yes, its a yoga too,and yoga always requires discipline .)


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but the lazy side of you

is not exactly the same asthe lazy side of me .so your disciplineis your responsibility to invent .

dont be afraid of it ;discipline is good for us too .


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all that I wrote about running is my truth,is from an important side of my self,came from the desire to give of my self .running is not all ecstasy, all positive .sometimes running is suffering intentionallyfor the sake of seeing, sometimes running isresisting and suffering unintentionally because

we are human beings .lets not make our running a fantasy,lets let our running be real .


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I sit here recalling a run of a few days ago .I remember that I wanted to capture thisessence with these words ---I am runningfree and easy,my breath rolling in,

pouring out,entirely presentin the now of this experience,

mindstill .


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as I run

I can feel my facebeaming ecstatically.

so may you .


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if you like,drop me a linetelling mewhats true for you .


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