Make Running Your B*tch!

A few years ago if you asked me my thoughts on running, I would probably laugh in your face. I truly couldn’t think of a form of physical activity that could be any more torturous. My cardiovascular abilities were completely non-existent to say the least. I was the one in the Phys-Ed classes that would finish their mile time in last place; panting, sweating, feeling nauseous and feverish towards the end. I even ended up getting a doctor's note to excuse myself from having to run that so dreaded mile each year in PE class. I would either faint, vomit, or be completely sick to my stomach after. I never thought I would be able to run in my life.

Now, I consider myself to be an expert at running. I can run 5 miles straight in less than 45 minutes, without taking one pause. Truly incredible, thinking the progress I made from when I was younger and couldn’t even get through one mile on the track. People look at me in the gym and say, “How do you run like that?!, I could never!” And I tell them how over time I built up my cardiovascular system and stamina and how I could never imagine being able to do this.

As a personal trainer, I hear from my clients ALL the time, “I could never run, I’m just not a runner.” And being someone who used to say the exact same thing, makes me want to help others understand how running is something anybody can do and achieve with the right understanding and skills.

Before i delve into my go to strategies, i want to provide you with a brief understanding on how the cardiovascular system works when you are performing these aerobic exercises. (I promise I will try not to get too sciencey on you)

When performing any type of aerobic activity, ie. Running, jogging, swimming, biking, etc. the main organ you are actually training is your heart. The circulatory system increases its capacity to deliver blood to the working tissues. The heart must work harder to accommodate the demand of the blood by the tissues. The sympathetic nervous system stimulates the heart to increase heart rate and stroke volume. This increases your ongoing ventilation system, hence why when you run, you can feel shortness of breath. Overtime with training, your left ventricle of your heart adapts to the increases in blood volume and output it has to perform. This is why athletes who are trained, have larger left ventricles of the heart. This allows your heart to pump more blood and increase circulation at a higher rate. This is how running becomes easier and allows you to build stamina without running out of breath after 2 minutes on the treadmill. Your heart will adapt to the cardiac output it has to perform and your increased need for ventilation will decrease. Trained individuals expire about 3% less oxygen compared to untrained individuals at the same intensity. Therefore, more oxygen is being used and less respiration is required in trained exercisers compared to the “untrained.”

Now, that you have a little background on how increasing your stroke volume and cardiac output is the true measure to increasing your running stamina, I will get into a few of my strategies and go to tips.

1. Running Shoes

I couldn't preach this enough. Having proper running shoes is extremely important to your running routine. Having shoes with improper soles, ankle support, and comfort can make running much more difficult than it has to be. Running in sneakers that are not meant for running can cause injuries and problems down the road. From my own experience, I used to run in a pair of Nike Frees every day. At first, I didn't notice the effects it had on my joints, tendons, and muscles. After a few months, I started to have extreme tendonitis in my feet, leading to extensive physical therapy and weeks out of the gym. It also puts a lot of stress on your knees, calves, and ankles. From consulting with different chiropractors and podiatrists, they recommend to run in either Asics or Brooks. These have the proper padding, ankle support, and soles to ensure you are running with the best support for your body.

2. Stretch!

In order to not put extra strain on your muscles, tendons, and joints and to ensure a positive stride, it is vidal to stretch prior to running. You need to loosen up your muscles and get them ready to perform this steady state work. You also need to roll your ankles in small circles, breaking up all the stiffness and tightness. Your whole body is performing work while running, not just your legs. So make sure to do a lucrative full-body stretch prior to beginning your run. You will notice when you stretch prior to running, it will make the workout much easier by not feeling as stiff. You also want to ensure that you stretch AFTER your run. Stretching or foam rolling after your run will help break down the lactic acid that is stored in the blood cells of your muscle tissue which will cause you to feel less sore the next day.

3. Start off Slow

When starting on a new running program, it is important to note that you aren't going to start out with 8 minute miles. Start your pace with a nice jog; a speed you are comfortable with. If you start out running on a high speed, you will most likely burn out quickly and not be able to last very long. It is always better to start your run with a moderate speed/jog and build up your pace over time as your heart and circulatory system adjust to this aerobic activity. Also, while running, it is best to end your run with your fastest speed. This allows you to maintain your energy throughout the run, and then you can finish up with “going all out.” People who tend to start running at a high speed and then switching to a lower speed to finish, end up not being able to achieve the distance they were hoping to. For example, I usually start my runs at a pace around 6.7mph, slowly increasing my pace as I go, and by the end my pace is around 7.6mph.

4. Carb Up

When performing aerobic exercise, your body’s main source of fuel comes from carbohydrates. Carbohydrates are then transformed into ATP, which is the energy powerhouse of aerobic activity. The reason carbohydrates are important before a run is because when you consume carbs, the body breaks them down into smaller molecules and they are first stored in your muscles, and the remaining in your liver. Without this stored energy, your body will begin to burn your muscle tissue for energy. Thus, breaking down your muscle mass and causing you to lose all of your “gains.” Eat a snack with a decent amount of carbohydrates 2 hours prior to your run. If you are planning on doing a long distance run or marathon, the night before you should “carb load.” Which means consuming a large amount of carbohydrates that can be used for fuel to keep you going throughout the race. Think about gas in a car. The more gas you put in, the longer the car will go without having to fill up for more fuel. Think of stored carbohydrates the same way!

5. Distract Yourself

What do most people say when they give an excuse as to why they hate running? “It’s boring! I get so bored!” Well let’s change that mentality. Running can be something that is exciting and therapeutic. For me, running is the best way to clear my mind, relieve stress, and blow off steam. Put on your favorite workout playlist to help keep you motivated during your run. If your treadmill has a tv, put on a show and read the closed captions while listening to your music. You will be shocked how far you’ve gotten in your run when you aren’t just staring at the distance ran on the display screen the entire time.

Why is running so good for you and your overall well-being?

• Improves Cardiovascular health by lowering blood pressure and a decreased resting heart rate
• Stress reduction
• Lessens anxiety
• Increased lung capacity and oxygen consumption
• Produces endorphins (the chemical reaction of hormones that make you feel happy)
• Weight Loss
• Improves Immune Functioning
• Stronger joint and bone health
• Increased leg strength and core stability