Rage Run
Materials Needed:
To Support Feeling:
Furious
How to Do It
Go for a run, but instead of pacing yourself, push your body to its limits in short, intense bursts—sprint as fast as you can, then slow down to catch your breath, and repeat. With each sprint, imagine you’re running away from your fury or chasing it down, releasing it with every powerful stride.
Why It Works
Running at full speed requires significant physical exertion, which can help to burn off the adrenaline and tension that come with fury. The intense physical activity helps to channel your anger into a productive outlet, leaving you feeling exhausted but relieved.
Guided Practice
Stand still in a place where you can safely run. Take a few deep breaths and bring your awareness to the sensation of readiness or energy in your body.
Continue by taking a few deep breaths, allowing yourself to center and focus. Imagine any anger or frustration you may be holding onto. Feel where it resides in your body—perhaps in your fists, your jaw, or your chest. Now, as you start running, visualize this anger as fuel, driving your legs forward, propelling you with each step. Notice the sensations—perhaps a rush of energy, a burning in your muscles, or a pounding in your chest. As you continue running, imagine the road or path ahead as a way to release this pent-up energy. Visualize each step pounding the anger into the ground, dispersing it with every footfall. You might see images of flames or feel familiar feelings of anger and release. Allow yourself to stay with these sensations, using the run to channel your fury into movement. Feel how expressing anger physically can help you regain control and calm. Perhaps you feel a sense of release, a newfound sense of clarity, or a deeper connection to your own emotional landscape. Notice any insights or realizations that come up as you continue your run. When you feel ready, begin to slow your pace, transitioning to a walk as you catch your breath. Notice how your body feels now—whether there is a sense of calm, release, or perhaps a renewed connection to your own strength. Allow yourself to stay with this feeling for a few moments, enjoying the sensation of release. When you are ready, gently open your eyes, carrying this sense of calm and strength with you into your day.