Run/walk your physique

Why entering for another trail run or race

Often, when experiencing strain while running, the question pops into my mind: ‘why am I doing this?’ (‘Why am I subjecting my body to this?’) Sometimes a mere 5km run feels far … quite demanding. Recently, after completion of an 8.5km night run, I mentioned to a more accomplished runner something to the effect of having found the run hard and questioning why I am doing it. To my surprise he replied that he frequently does the same during … but continued saying that the feeling is replaced by the satisfaction of completion; which sparks continued participation.

I’ve done several searches for runners questioning their running participation. Instead I found numerous results about motivation for runners; about focus and purpose. An anonymous quote on Twitter, however, caught my attentions, namely “Running is nothing more than a series of arguments between the part of your brain that wants to stop and the part that wants to keep going.” In attempts to search for the origin, I saw a post by Michele Gonzalez containing striking quotes to motivate runners for their next run. Such as:

• “The voice inside your head that says you can’t do this is a liar.” — Unknown
•  “Now if you are going to win any battle you have to do one thing. You have to make the mind run the body. Never let the body tell the mind what to do. The body will always give up. It is always tired in the morning, noon and night. But the body is never tired if the mind is not tired.” — George S Patton

Under the sub-heading ‘When Things Get Tough’

• “Clear your mind of can’t.” — Samuel Johnson
• “You have a choice. You can throw in the towel, or you can use it to wipe the sweat off of your face.” — Gatorade ad

I do not run to win. I register for races for the exercising context that races provide. When registering for a trail run, desire to experience the nature-setting adds to the motivation. However, some pleasure is derived from comparing own accomplishment to those of other in the group.

Ghrelin gremlins

The hormone ghrelin serves many purposes, most commonly known for its role in controlling appetite. Produced in the stomach and small intestine, a little bit of ghrelin is released in the pancreas and brain, regulating a person urge to digest food and subsequently store fat. [Disclaimer: this post does not represent medical advice]

Having experience five-plus decades of overindulgence, I firmly believe ghrelin is easily thrown out of homeostasis. For example:

• An overindulgence of sugar, may cause a blood-sugar spike, calling for food.
• An appetite brought on by wine (or other alcohol) may result in over indulgence.
• Eating meat may slow down metabolism.
• Pursuing memories of historic delights.

Once the homeostasis of ghrelin is out, the unstable non-equilibrium between interdependent elements continues to deteriorate. It reminds of the imaginary mischievous creatures the World War II airplane pilots encountered that caused engine trouble and mechanical difficulties, called gremlins.

Only when I started running regularly did I manage to apprehend the gremlins of my ghrelin. For some time I refrained from eating before a run, forfeiting dinner. This caused other non-equilibriums.

Once I started to master my bodily needs and restricted intake to provide for the energy needs of a road race or trail, I experienced gaining control over the gremlins of my ghrelin. However, it is not a simple task. Instead I perceive it as a balancing act requiring lots of practice. Best would probably be to consult a good dietician for guidance. Stick to small portions, lots of fruit and veggies, and other good food in moderation.

Walking as precursor to running or hiking

The homepage of the Hiking Un-Fit Hiking Club (THUHC, the Facebook page list new events) states that it is “a social walking club for everyone who wants to get off the couch and in to nature”. The club focusses on finishing walks between 5km and 10km, rather than finishing first—not racing to the finish line. Two friends started the club when they “decided to turn their lives around and get out of night clubs and into nature”.

ActVyt LifeStyle has been founded by a fitness trainer, running coach, trail runner (‘mountain-goat’), adventurer and weight-loss coach, Phaphama ‘Coach’ Bixa, “in his quest to find something fun, creative and social to get his clients into fat loss”.

I firmly believe in walking as precursor, in order to give body the opportunity to adapt and strengthen. Changing (or desiring to) from a sedentary lifestyle to more active could put a lot of strain on one’s body. By gradually increasing walk, both in distance and speed, help (for example) feet, knees, hips and lung-capacity to adapt.

The notion ‘precursor’ means “one that precedes and indicates something to come”—not that walking necessary need to lead to running. ‘Precursor’ originated from the Latin praecurrere, from prae meaning in front, and currere to run.

A brisk walking regime can have similar benefits to running, with less strain on joints and ligaments.

Alternating between running and walking allows for ‘resting’ while continuing to exercise moderately.

I prefer ‘naked’ running

I admit, sometimes I do wish I’d know what distance is remaining. But only sometimes, when I am getting really tired or experiencing some discomfort while running.

“Streaking is the act of running naked through a public place as a prank, a dare, for publicity or an act of protest. It is often associated with sporting events but can occur in more secluded areas. It usually involves running quickly which also reflects the original meaning of the word before it became associated with nudity. Streakers are often pursued by sporting officials or by the police. In some instances, streakers are not fully nude, instead wearing minimal clothing” (https://en.wikipedia.org/wiki/Streaking)

‘Naked running’ (or running naked), however, refers to running free, without a sport watch, activity tracker, gadget, or music.

I prefer to be aware of my surrounds while running, rather than music in my ears. It is advocated as a more mindful approach to running (or walking).

My dislike is informed by a number of reasons:

• I’ve experienced a chest heart-rate strap as a nuisance. Furthermore, the battery sometimes fails without warning; the strap sags at times; and the strap need to be washed regularly.
• Similarly, the battery of a separate GPS gadget sometimes fails; or in ignorance the GPS might be positioned out of range (e.g. on ankle, instead of upper arm) of the watch; or may fail to pick up satellites.
• It is a nuisance having to activate a watch when starting a race, and to ensure that the associated device/s are synchronised and functioning. Trying to read the small display (of some watches/activity trackers) during the run is further not easy.
• The batteries of the watch may also fail during a long race. The straps of watches do wear out and may need to be replaced.

The data transfer device (or connection); the device software; and the PC’s operating software might further be working fine when all of a sudden the update in one results in compatibility problems for the other.

The rate of increasing sophistication of the data-tracking technology of sport gadgets is further a source of frustration, in that it suggests a need for continuous upgrade and escalating expenditure. One wonders if the escalation in the range of immediate feedback accessibility by runners is in the interest of runners, or mere profit-making pursuits.

There are many blog posts and articles praising and highlighting the advantages of naked running.

One of the advantages of participating in a timed race, is that while participants would enjoy the benefits of naked running, the time it took each participant is taken.

Running involves more than just lacing up and go

This post is inspired by a quote by Adharanand Finn, who remarked that “Running is a simple activity. Just lace up your shoes and go, one step at a time, like each breath”.

In contrast, a Sport Bra Workshop advert makes the point “you wouldn’t run in any shoes, so [women] don’t run in any old bra. A good sports bra is as an essential a piece of kit as a good pair of running shoes”.

When starting off running (or walking) it is important to eliminate discomfort, to have a positive experience, in order to repeat the experience.

A pair of comfortably fitting running shoes (and good socks) are essential. An important reason is to eliminate blisters. I invested in specifically designed running socks. Also expanded my shoe range to road running and trail running, while keeping the former shoes for walking.

A quick-drying moisture-wicking-fabric top is recommended. Becoming all sweaty is not only uncomfortable, but could become quite cold when it is windy. Cotton clothing, for example, captures moisture. I prefer sleeveless in summer; a T-shirt in autumn and late winter; and full sleeves in the cold of winter. When it is really cold, a second layer is advisable.

Preferences about bottoms differ, as does seasonal preferences. Non-chafing comfort, however, and adjustable waistband for preventing slipping-off as one loses weight, are important considerations. I opted early in my journey for high-stretch-fabric shorts. Initially, mostly to prevent chafing. I wore such tight-shorts in winter under sweat pants. I subsequently acquired long tights for winter and funky-pants shorts for summer running.

Initially, hydration during walking or running is quite necessary. A 500ml water bottle that fits comfortably in the hand is recommended. Initially, I used to drink an entire bottle. However, as my fitness level improved, so did my thirst reduce. When I found I hardly drank any water during a run, I started drinking a glass of water before and another after, instead of taking along. Later, as I increased distance to 10 and more kms, I started adding rehydration supplements to my post-run drink.

In order to prevent injury, I early on started my run with a range of stretches, focussing on feet, knees, back and upper body. With increased level of fitness, body aches reduce.

Initially, I would wake on a Saturday morning, dress and go for parkrun (walking). Those days I had plenty of reserves to draw from. As I transitioned from obese to overweight and ultimately getting to weight-range, I found that my body needs nourishment for a race. However, a number of unpleasant experiences prompted me to search for information on running nutrition. For example, I experienced severe intestinal cramps a few times as result of having consumed inappropriate food, urging me to walk, instead of running. On a few occasions I felt heavy, I could not achieve my usual pace. Other occasional experiences include feeling bloated and the embarrassing passing of wind during a race. Regular running requires lifestyle changes.

Importance of filling out the tear-off section of race numbers

Some sport-event organisers make use of personally allocated (or loan) timing chips; others make use of once-off-use timing strips; and others make use of allocated barcodes; whereas others continue historical practices of race numbers with a tear-off portion.

I learned the hard way how important it is to complete all required information on the race number tear-off, before handing it in after crossing the finish line. To this day I have not received results for my first township run. I collected my race number early morning, before the race. Having registered online; having experienced the use of both barcodes and timing strips; congestion within the collection roof; limited time before the race started; and not seeing any pens available; I assumed I need not bother.

I pinned my number to my chest, joined the see of people awaiting the start, and the race was set off shortly after. A shuffled the first distance and started running as soon as space permitted. Found a good rhythm while observing the township awakenings as a bunch of people ran through it. I finished my run in (for me) a very good time, received a medal, but to this day no result.

There are companies that specialises in printing stickers for athletes to just stick on, instead of filling out.

Events that make use of sophisticated technology even sms (short message—or messaging—service) a text message to the mobile phone of athletes as they go through the finish line. Some events make use of electronic mats that pick up the timing devices of athletes as they pass over the start mat, some even scan along the way to monitor progress, and again as athletes pass the finish line.

It is further important to carefully check what is captured when doing an online entry. When failing, for example, to change the default gender/sex, one may receive a T-shirt designed for the opposite gender, or receive a goody bag containing stuff for the opposite gender.