Chasing the Runner’s High Part I: The Starting Line
“There is magic in misery. Just ask any runner.”
Dean Karnazes
Physical activity and its positive effect on mood has been studied ad nauseam. Most people are aware that exercise can signal your body to release endorphins that, generally speaking, will make you feel good. We have also heard from health experts that it is important to get outside and exercise for both mental and physical health. But what if your primary form of exercise was say rock climbing, and you are unable to access a gym or climb outdoors?
This was the case with my partner, a devoted rock climber, true outdoorsman, and a lifelong hater of running. He has been cooped up in our small apartment due to his work from home orders since mid-March, and was struggling to find joy in dangling from his fingertips off of our hangboard (a torture device to build grip strength for climbing). Then one day late in March, he went into the depths of our front closet, scrounged for his running shoes that he only used maybe once or twice before, laced them up and hit the pavement.
Let the record show that despite me being a triathlete and avid runner, I have never forced him to run.
Extreme circumstances make us do bizarre things, like taking up running out of sheer desperation to escape your WFH office. If you are at all interested in starting to explore your neighborhood at a quicker pace than a walk, I have a couple suggestions for you to whet your appetite:
Make it fun: I will get into the workout routines I have given my partner in a later blog post, but for now, I would suggest you make it an enjoyable experience. Grab your quaranteam. Listen to some music. Don’t be too serious about it.
Respect social distancing rules: Try to run along quieter residential roads and avoid recreational trails during peak times. Be respectful of those around you. Just because you are avoiding someone doesn’t mean you can’t shoot a friendly wave or a breathless “Hi!”.
The magical Run:Walk: This is crucial. If you are new to running, do not underestimate the difficulty of running continuously for a few kilometers. Not only will it wreak havoc on your joints that have yet to adapt to that stress, but it will likely leave you utterly exhausted, and possibly demotivating you to ever run again. Here is what I have suggested before in my physiotherapy practice for patients that are looking to start running or returning to running from an injury:
5-10min warm up of a brisk walk/slow jog. This should not be tiring, but it gets your system moving.
5-8x [1-2 minute run/1 minute walk]. The run is not a full on sprint but something you feel is sustainable for multiple repetitions. If you do not own a watch, hydro poles, neighborhood blocks or light posts make great alternatives.
5min walking cool down
A testimonial for the run:walk
“The run:walk was so good. I wasn’t coughing up blood!” - My partner when he returned from his first run
The run:walk was my only piece of advice for him that fateful day. My inner physiotherapist was quite hesitant about him to jump into running so abruptly without any formal guidance. What if his hip stabilizers aren’t strong enough? Will his chronic tight hips be a problem? What if his run gait isn’t any good? I hadn’t even assessed his mobility or motor control!
Sometimes, you have to allow someone the freedom to grow into loving something new. Me preaching to my partner what prehab and mobility drills he must do prior to running would have sapped the energy out of the room and turned this fun, novel experience into a task. In due time, I will need to take a look at his physical limitations through a physiotherapy lens. But for now, I will just sit back and allow him to run free.
