嫌いにならない程度に走るマイペースランニング
SoundCloudのタイムラインから流れる音楽を聞きながら近所を走る。アーティストとして活動する幕野まえりさんは、2年前に体調を崩したことをきっかけにランニングを始めたという。「実はハードワークをしすぎて、カラダを壊したことがあったんです。半年間、自宅療養を余儀なくされて......。そのときに走り始めるようになったことが、ランニングを始めたきっかけです。走っているときは何も考えなくていいし、とっても癒されました。汗もかくし寝付きも良くなって、だいぶ回復もしましたね。それからは週に2回ほど、週末を中心に走っています」。家の近所を6～10km走るのが、幕野さんのランニングスタイルだ。
彼女にとって走ることは、気分転換やリフレッシュのひとつだという。「仕事が煮詰まっているときに走ることも多いんです。走ると頭もすっきりしてきて、家でじっと座っているときよりもアイデアが浮かぶんですよ。外の風に当たると気持ちがよくなって、ポジティブな気分にもなるし。毎日ガッツリ走って定期的に公式マラソンに出てっていう感じではないですが、マイペースに続けていきたいなと思っています。最近はウェアも可愛いものがたくさん出ているし、SNSでランニングの情報を共有して楽しんだりできるので、周りでも同じようなスタンスの街ランナーが増えているのが嬉しいですね」
幕野さんがランニングをするうえで気をつけていることは、無理をせずに続けること。「走ることを嫌いになってしまうのが嫌なだけなんですけどね（笑）」。ランニングに限らず、何事も無理をしすぎないことが、一番の健康法なのかもしれない。
写真／石渡朋 文章／戸塚真琴
幕野まえり
●まくの・まえり
アーティスト／アートディレクター。カイカイキキにて、村上隆氏に師事。現在フリーで絵画の制作を主軸としながら、映像監督やアートディレクション、漫画やイラストレーションなど幅広く活動している。
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（「からだにいい100のこと。」より転載）
10 Energizing Yoga Poses
Half Sun Salutation (Surya Namaskara)(01 of10)
Sun Salutation sequences are traditionally performed as a way to awaken the body. \"This is great to do upon rising, even before you have had your first cup of coffee,\" Bielkus says. \n\nTo perform the sequence, stand up straight in Mountain Pose (Tadasana) with the feet together and arms at the side of the body with open palms. Sweep the arms up and extend them over the head on the inhale, then exhale and bow forward into a forward bend. On the inhale, lift the torso halfway up, place your hands at your shins and extend the spine. Fold forward again on the exhale. When you inhale, sweep back up and bring the palms together into prayer. Repeat this sequence three or four times. \n\nClick here for a video tutorial. (credit:Getty Images)
Camel Pose (Ustrasana)(02 of10)
The gentle heart-opening stretch of the camel pose -- performed either with the hands on the lower back or reaching down to touch the heels -- can be highly invigorating for the entire body. \n\n\"Camel is great because it\'s a total front-body opener,\" Bielkus says. \"You have the front of the legs moving forward. ... The core is stretching and the torso is lengthening up. The chest is really opening and expanding so that the lungs can expand full of breath.\" (credit:Getty Images)
Warrior II Pose (Virabhadrasana II)(03 of10)
\"This pose combines both leg strengthening and mild back bending, bringing energy into the body,\" Bielkus says. \"Just like the name suggests, this pose awakens the warrior within -- power and strength, but with ease.\"\n\nClick here for basic Warrior II instructions, and try adding what Bielkus calls the \"breath of fire\" for an extra energy boost. \n\n\"A great way to rev up this posture is to add in breath of fire -- rapid belly breath, focusing on the exhalation,\" Bielkus says. \"To start, take a deep breath in and then pump the navel in as you exhale. The inhale will take care of itself.\" (credit:Getty Images)
Triangle Pose (Utthita Trikonasana) (04 of10)
After Warrior II, try going into a restorative Triangle Pose. Straighten the front knee and extend the arm forward and then down to the shin, the floor next to the leg, or a block. Reach the other arm up and turn to face the sky, breathing deeply for five breaths, Bielkus advises. Then, repeat on the other side. \n\n\"This pose is about fully expanding not contracting,\" Bielkus says. \"Focus less about stretching and more about expanding and bringing breath and energy to every cell, every skin pore, every fiber of your being.\" (credit:Getty Images)
Side Plank (Vasisthasana)(05 of10)
For the whole body-strengthening Side Plank, start in a plank pose. Turn to the right side, stacking the feet on top of each other, and lifting the left hand. Breath deeply for five breaths before repeating on the other side. If you\'re looking to modify the pose, Bielkus suggests bringing either the bottom knee or the forearm down to the ground. \n\n\"Yoga brings our mind to a oneness and a focused attention,\" Bielkus says, regarding the balancing poses. \"The more that we\'re coming into a mental clarity or focus, the less energy we\'re expending on that stress. The cortisol levels can drop and then we feel a little more energized.\" (credit:Getty Images)
Chair Pose (Utkatasana)(06 of10)
The dynamic Chair Pose is performed by standing with the feet together or hip-width apart, and bending the lower body down as if you were sitting on a chair. Raise the arms to the ears and raise the chest up to complete the pose. \n\n\"This pose is literally translates from Sanskrit as \'powerful\' pose,\" says Bielkus. \"Sometimes in class, I refer to it as lighting bolt pose because [of] the amount of energy it creates in the body by using the big muscles of the legs and glutes while also creating a slight backbend, which awakens the spine.\" (credit:Getty Images)
Half-Moon Pose (Ardha Chandrasana) (07 of10)
In addition to warding off stress and anxiety, the Half Moon Pose can be therapeutic for fatigue, according to Yoga Journal. In a forward fold, bring the right hand about 10 inches in front of you and slightly to the right, extending the left leg up while the hips and torso open. Extend the left arm up and hold the pose for five breaths before repeating on the other side. \n\n\"Any balancing poses are great for finding that inner balance,\" Bielkus says. (credit:Getty Images)
Bridge Pose (Setu Bandha Sarvangasana)(08 of10)
\"Back bends are all about unlocking the energy of the spine and nervous system,\" Bielkus says. \n\nLying on your back, bend the knees and place your feet flat on the floor with arms by your sides. Lift the hips up high and interlace the hands together or leave the arms at the sides of the body. Breathe deeply for five breaths and repeat several times. (credit:Shutterstock)
Locust Pose (Salabhasana)(09 of10)
For this strengthening pose, lie on your belly with arms by your side and palms down. Then, gently lift the arms, legs, chest and head off the floor and breathe deeply for five breaths, trying to lift up higher with each breath. Repeat three or four times, being careful not to strain the neck. For more of a challenge, extend the arms in front of you, as pictured at left. \n\n\"You\'re really stimulating the upper, middle and lower back, and the muscles of the hamstrings are engaging\" Bielkus says. \"You\'re using so many muscles in the body to lift yourself off the earth. The neurons are firing to make that all happen.\" (credit:Getty Images)
Right Nostril Breathing (Surya Bhedana)(10 of10)
This energizing pranayama (breathing exercise) offers a counterpoint to the calming left nostril breath. To perform the exercise, sit upright in a chair or on the floor in a comfortable cross-legged position, blocking the left nostril with the thumb and extending the fingers. Breathe long and deep, in and out of the right nostril for around five minutes, Bielkus advises. \n\n\"The right nostril is associated with the energy of the sun,\" Bielkus says. \"This breath is stimulating, invigorating and awakening.\" (credit:Getty Images)