RUNNING PART 2

RUNNING PART 2

My first running post highlights how to start running. This post is more detailed on the mental and physical benefits of running and how to mentally prepare yourself for longer runs as you advance in your running journey. Again, I am not an expert, and I am sure there are many ways to go about running that are more effective, this is just what I’ve done to start and maintain running over the last year. I think running is such a great practice and you can do it anywhere.

 

Running can improve:

 

-       Memory

-       Ability to learn new things.

-       Chronic Inflammation

-       Immune system by lowering stress hormones in the body.

-       Heart health by lowering the risk of heart disease by 30%.

-       Resting heart rate

-       Life expectancy

-       Mood

-       Mobility

-       Joint health

-       Sleep

-       Depression

 

One of the main reasons I am invested in sharing my journey with running is because of how much it improved my mental and physical health. I have severe OCD, anxiety, depression and Schizophrenia. I take a lot of medication to keep my symptoms under control. Medication can only do so much. Last year I had a severe episode (even though I was on meds), I realized that to keep my mental health in check, I was going to have to implement other lifestyle changes in addition to my medication. I tried all the herbal supplements, the weed gummies, the adaptogens and nothing worked.

 

In February of 2023, I have a breast augmentation and lift. The only exercise I could do for a few weeks after the surgery was walking on the treadmill. I walked for two hours a day. During that time, I became curious about what would happen if I started jogging. Once I was cleared for exercise, I started jogging on the treadmill. (I highlight how far and how long in my first running post) I didn’t instantly feel amazing/get a runners high. I just noticed that if started slow, and kept bringing my mind back to the present, jogging wasn’t as terrible as I thought it would be.

 

Up until that point, my only experience with jogging or running was when I played soccer as a kid and teenager and doing the mile physical fitness test at school. Running at school caused me so much anxiety, I felt like it was a competition and I hated running in front of everyone and having the boys make fun of me and pick a part my body. I think these negative memories played a big role in why I didn’t enjoy running as I got older. I am sure you had a similar experience in PE. For some reason, running just seems so daunting and scary because I think we assume that to call ourselves “runners”, we must run a certain distance in a certain amount of time. Once you get that idea out of your head and run as much as you can at whatever pace you can, running becomes less scary and can be enjoyable. When I started running on the treadmill, I was very slow. Nick recorded me running and I almost look like im skipping. It doesn’t matter where you start. If you run a 13-minute mile, you still ran a mile. Period.

 

On top of the mental health benefits, there are a lot of physical health benefits. Since I started running my resting heart rate is down, my sleep is impeccable, my ability to follow through with tasks is much greater and I am much calmer. I don’t think I’ve gotten angry or upset since I started running. I’m not joking, my ability to process problems or unpleasant issues has greatly improved. I have increased my distance and speed over the last year, and I try to get in 40 miles a week. My mile time has improved from almost a 13-minute mile to 9 and some change (depends on the day, sometimes I still run and 11-minute mile) and I have not followed a strict training program. I truly believe in listening to your body and it will tell you what to do. I try and let my body decide how many miles I am going to run and when to stop. As you start running longer distances, you will notice that your head and your body can say two different things and you have to differentiate which voice is which. My head is always telling me to stop if I let it. When your mind is trying to get the best of you once you start your run, here are a few things you can remind yourself to push through those negative voices:

 

1.     I fueled my body appropriately to support this run, I am safe.

2.     I am physically fit enough to complete this run, I am safe.

3.     If I hurt myself, all I have to do is step off the treadmill, I am safe.

4.     This is good for my mental and physical health, I am safe.

 

I think a lot of time our heads are telling us to stop because it senses that we are unsafe because we are exerting so much energy. That’s normal, our brain is supposed to keep us safe. Reminding yourself that you are safe will help your brain believe it. Obviously if you are in physical pain, you need to stop immediately so you do not injure yourself, but if you properly prepared for the run (fuel, hydration and stretching) you are safe and you should try to quiet that negative voice.

 

Choose distances that you think you can run and build upon those distances little by little. Do not try to hop on a treadmill, with no experience and try to run ten miles. You can seriously hurt yourself. I cannot stress this enough, start as slow as possible; this will keep your mental game in check and deter your mind from telling you to stop.

 

Another very important thing to remember as you embark on your running journey is you must consume enough calories to support your body. Running makes you very hungry. This can be discouraging at first because the increase in appetite is so extreme. Do not be afraid to eat. Running burns through calories very fast and if you are not fueling your body properly you can get sick. Always eat carbohydrates before a run to give you energy. I like eating two bananas or a bagel. You will be amazed by how much better your runs feel when you are properly fueled and hydrated. Hydration is also key to maximizing your performance. I drink three LMNT packets a day. Drink more water than you think you need.

i HOPE THIS POST MAKES THE IDEA OF RUNNING A LITTLE LESS DAUNTING AND INSPIRES YOU TO EMBARK ON A RUNNING JOURNEY OF YOUR OWN.