Run/walk your physique

No matter how much I eat at least my shoes still fit

Familiar with the popular meme ‘no matter how much I eat at least my shoes still fit’? Sorry to be a spoilsport, it turns out it is false.

Saw a tweet by a prominent ultra-runner, sharing that she was getting rid of old shoes and found some heels she cannot even fit her feet into, because her feet are probably two sizes bigger. I wondered and Googled, as one does.

Reality: ‘Feet will get bigger on most of us as we age’ due to various reasons, such as:

• The tendons and ligaments in our feet lose elasticity, which result in longer and wider feet.
• Increased weight puts pressure (added gravity) on the pads of your feet, making them spread.
• Development of bunions and/or hammertoes may lead to needing to wear bigger shoes for comfort.
• Increased retention of fluids in particularly lower limbs may result in bigger feet.
• Hormonal changes (women in particular) due to pregnancy/ies (relaxin produced by the placenta, to soften the cervix, might also loosen the ligaments in the feet); or enlarged uterus (which may cause oedema, or swelling, of feet and ankles).

Another prevalent meme ‘use it or lose it’, appears to be very fitting. If you want to keep the weight down, you need to exercise regularly and manage your consumption; and if to retain elasticity, you need to stretch and exercise.

The birth of the South African Association of Mountain Endurance Sports, or SAAMES for short

Suddenly, in March 2020, the South African COVID-19 induced disaster management regulations, parked up the entire field of trail and mountain running events behind an improbably brick wall, namely the government; posted Wildrunner (09 October 2020). More specifically, the Department of Sport and Recreation, overnight became the puppeteer for the entire South African sporting landscape, they remind:

• Under level 5 of the National State of Disaster, running and/or walking had been restricted to home based exercise, with punitive measure is caught not adhering
• Under level 4, exercise on public roads were restricted to a 5km radius of home, between 06h00 and 09h00
• Under level 3, solo exercise between 05h00 and 21h00 were permitted, but no groups.

Permission for any sport to take place under COVID-19 lockdown, required an application by their respective national sporting federation to the Minister of Sport and Recreation. Trail running didn't have a national representation, and on paper resorted Athletics South Africa (ASA), which announced not doing anything with regard to getting races going until early 2021.

However, a small group of trail and mountain running organisers were spurred into working together to secure the interim future for trail and mountain running events in South Africa; and thereby revive Albert Einstein’s saying that "In the midst of every crisis, lies great opportunity". The 'South African Association of Mountain Endurance Sports' (SAAMES for short) got established, with a constitution, several guidelines, and some twenty significant members. This gave trail running a national voice. An application (http://saames.glideapp.io/) enables trail-running organisers to join up, log their events, and access to important venue and event guidelines, protocol specifications and documentation. These are informed by the International Trail Running Association (ITRA) COVID-19 Race Organizer’s Standard Operating Procedures (SOPs).

Of significant interest to me, is the classification of trail races:

• A trail is deemed less than 42km in distance
• A trail ultra medium between 42km and 69km
• A trail ultra long between 70km and 99km
• A trail ultra extra long 100km and further

In South Africa, mountain endurance sport entails both mountain running or trekking, and trail running. With mountain running or trekking, routes may be marked, but often not, and athletes have to practice some form of self-navigation over mountainous and off-road terrain, in either national or private parks, conservancies and over private forms. Athletes compete self-propelled on foot, often with part of the course at night. Trail running is on foot, in a natural environment, including mountains, forests, plains, coastlines and urban parks. There is a minimum of tarmac, not exceeding 20% of the overall distance. Well-marked routes entail sufficient markers (but also GPS directions or maps) for participants to reasonably find their way. Self-sufficient means that participants must carry adequate clothing, communications, food and drink/hydration to progress between aid stations.

“Running will help you become yourself”

Peter Sagal (2018: 89) says “If you keep it up, running will help you become not the person you see on the magazine covers but yourself, or at least a version of you closer to what evolution designed you to be”.

Only some runners would pass as fitness models!

What we eat, does play a major role. Sagal states it simply “if you consume fewer calories than you expend, like, say, via obsessive running, you will lose weight as the body makes up the difference by breaking down stored fat”. He elaborates (p. 90) “So what is a weight-obsessed runner to do in order to lose weight and keep it off, if not diet? It’s simple. Make sure as much of your diet as possible is ‘clean’ food—nonprocessed, and raw when you buy it. Buy what you need when you need it ... so your food won’t sit long enough in your house to need preservatives or stabilizers. Avoid things with colorful packaging and list of ingredient in tiny type, especially if they’re words you can’t pronounce..”

Sagal (p. 91) makes a profound statement: “cook your own food”, instead of buying premade ... the food you make at home is generally fresher, less processed and therefore less caloric. Carbs from vegetables, fruits and natural starches are fine; as is proteins from beans, legumes, and leaner nonprocessed meats. Even fats from natural oils, within fruits and from proteins are fine.

In essence, eat healthy, exercise regularly and accept your natural body. Do not fall for the notions of earning eating or drinking misdemeanors.  When you do slip up, do not beat yourself up.

Indulge in running

Running for health purposes need not drain your finances, but it is easy to get hooked on splurging.

Recently complimented a fellow runner on a clothing item, he replied something to the effect that he’d been at some event when he saw it and thought “oh I need one of those”. I’ve seen T-shirts (or tops), or running shorts/leggings, or socks and thought ‘it would be nice to also have it’. I’ve over time acquired a selection of clothing and gadgets for various circumstances and applications.

Liesel (Twitter handle @blondvodkablond) tweeted the following about cycling on 18 April 2019: Joining the sport of cycling should starts with the most important question and consideration: “Do you, Liesel take cycling as your lifelong addiction, through sickness & health, the good & the bad, till death do you part?” if yes, welcome to a life of financial irresponsibility.

If enthusiastic and not careful, one could end up spending accumulatively substantial amounts on race registrations; transportation; accommodation; clothing; pre-, during, and post-nutrition; specialised equipment; recovery treatments; etc.

The bottom-line is, one need a relatively good pair of running shoes; comfortable running clothes suitable for the weather conditions, hydrations and rehydration, healthy nutrition—nothing fancy or special, some sunscreen (and sunglasses) when running during the day, a good light (and a reflective strip) when running at night. For safety purposes, it is better not to run alone. There are several social running initiatives, one just need to search a little.

Indulgences permitted in moderation (with caution) or consequences

My priorities shifted … I often went running while on holiday in November 2018. Registered upfront for several trail runs (and walks with Martie), done three different parkruns (repeat events), once with the ‘Sarah Elizabeth Lingerie Run Social’ (on Wednesday mornings from Sage Centre, 1 Old Fort Road, Foxhill, Salt Rock), a morning training run with the Dolphin Coast Striders, and several early morning solo runs (and/or seafront board-walks with Martie). In short, I fully embraced this holiday as an opportunity for extra exercise (including hill training).

 

On returned home, however, I found myself battling while running during the first week and a half of December. What went wrong? Consequences of overindulgence, I concluded. I’ve lent my ears (mind) out to T-shirt slogans about running for cake/wine/beer … permitting myself large pizza, rich Christmas cake and mince pies, stollen, etc. etc. The result, I gained a few kilos, and felt the impact—I battled running.

 

Following several exemplary runners on social media, I noticed a runner’s achievements are correlated to her/his lifestyle and level of commitment. My running two or three times per week (interspaced by walking with Martie, as well as with colleagues at work) essentially represent my exercise. If I want to improve my running times, I do realise, I need to build strength and gain speed. In essence, I need to supplement my running (and walking) with other exercises.

 

It has been an interesting journey the past two-plus years—with lots of pleasant memories—from leading quite a sedentary lifestyle to my current active one. I needed to change the content of my wardrobe a few times as I shed kilos, and acquired an array of running clothes and gear. I do run for the enjoyment derivable, but do intend to optimise the pleasures by enhancing my capabilities.

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.

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.