Research | Sendō

Last updated on June 2nd, 2026:

Start Here

Research is the documentation of what I’ve learned on this training journey. The result is a system called Midori Sendō built on running, strength training and yoga.

Start with the Core Disciplines: they break down the physical and mental benefits of each practice. If you’re ready to go, skip to the Training Programs.

Core Disciplines

Cross Training

Gear & Drills

Recovery & Durability

Running Performance

Cycling Foundations

Showtime

Tools

Straight from the lab to your hands.

Training Programs

You'll run faster, jump higher and believe in yourself more than ever before.

Program Selector

Not sure where to start? You can choose any of the individual programs below or use the Program Selector to build a personalized training stack based on your goals, schedule, and experience.

Regardless of the training program you choose, incorporate the following practices into your stack:

Asanas

Asanas (postures) enhance flexibility, balance, and muscle strength, which supports better posture and reduces injury risk in runners. Its emphasis on breathwork and mindfulness also aids mental focus and stress reduction, beneficial for maintaining endurance.

The Down Dog Yoga app has free practices that you can set by duration and difficulty level. Ashtanga Yoga (Old) and Vinyasa Yoga are my go-to practices for a good mix of breathing, stretching and strength training.

Breathing Exercises

Breath is life. In yoga, it’s not just a way to stay calm—it’s a discipline of its own. Known as Pranayama, breath control is one of the Eight Limbs of Yoga and serves as a bridge between the physical and mental practices. Whether you're deep in a pose, grinding through a lift, or zoning in on a long run, your breath is the thread that connects body, mind, and intention.

When used with awareness, breath becomes a powerful tool for regulating energy, focus, recovery, and emotional state. It's not background noise—it's the remote control for your nervous system.

The Wim Hof Method (WHM) and Oak Meditation apps have free breathing exercises that you can set by duration.

Meditation

Breathing exercises naturally extend into the withdrawal of senses, concentration and meditation, which supports mental resilience and focus. Regular practice helps manage pre-race nerves and develop a calm, clear mindset, which is valuable for maintaining motivation and tackling long or challenging runs.

Meditation is your training ground for presence. The same focus that helps you sit still for five minutes can help you stay composed during mile 20 of a marathon, or hold form through the last set of a hard lift. It’s not a shortcut to enlightenment—it’s reps for your mind.