Running Bad for You? Oh Pshaw!

As a runner you hear it all the time when you tell non-runners about your passion. "Oh, isn't running bad for you? Or, "I'd run, but it's bad for your knees." More often than naught, these individuals are overweight and I find it ironic how it doesn't occur to them, that maybe the extra weight they are carrying is probably far worse for the knees than running?

I think once the phrases "low impact" and "high impact" became integrated into our vocabulary, people jumped at the chance to use them as excuses for why not to do exercise, particularly running. "Running is 'high impact' so I'd better just walk. Not that walking is bad, it's a great form of exercise. But, I feel much of the general public too quickly discounts running, because they think it's bad for you.

In reality, I think many of the sedentary naysayers are probably more intimidated by exercise rather than being scared that running will actually hurt them. I respect that. Getting into exercise after years of a sedentary lifestyle can be very intimidating. The key, however, is just starting. Whether it's running, Pilate's, yoga, walking, group exercise, swimming, or square dancing, just get out there and do it. Start slow, build your fitness gradually. The number one mistake newbies-to-exercise make is taking an all-or-nothing approach. With fitness that's setting yourself up for defeat before the game even starts.

It takes the body about 4-6 weeks to acclimate to new intensities no matter what the fitness level. Even if an Olympic weight lifter mixes it up and puts different intensities on his body, he'll feel it. Your fitness level will actually dip initially after starting your new exercise as your body acclimates to the new demands put upon it. That dip is called the gain threshold. But, if you hang in there you'll pull out of that dip and be stronger than when you started. Depending on the individual, that can take 4-6 weeks. Many individuals become discouraged and quit at week two or three because they don't realize that it will get better.

Now back to running and whether or not it's bad for you. Like anything, too much of a good thing can be bad. 100-mile weeks probably isn't a good thing for the general population. However, moderate running on a regular basis has proven to be very beneficial. It can even add years to your life. Yep, years.

I recently read in HealthDay about a Danish study, headed by Peter Schnohr, chief cardiologist of the long-term Copenhagen city Heart Study. Schnohr stated, "We can say with certainty that regular jogging increases longevity. The study began in 1976. Researches compared the mortality of joggers and non-joggers ages 20-93 (about 20,000 participated in the study)

The 35-year study found that 10,158 non-joggers and 122 joggers died. That's a 44% decline in the risk of death for joggers male and female. Male joggers can extend their lives by 6.2 years and female joggers by 5.6 years. The researches concluded that jogging at a slow pace for 1 to 2.5 hours weekly was the most beneficial.

So what's so magical about jogging? The researchers believe that jogging...

• raises the "good" HDL cholesterol
• lowers triglycerides
• improves heart function (makes it stronger)
• increases bone density in young adults and maintains it in older adults
• improves immune function
• improves psychological function
• lowers blood pressure
• reduces platelet aggregation
• helps prevent obesity

Other studies show even more benefits of running...

• decreased risk of developing Alzheimer's
• decreased risk of developing breast cancer
• decreased risk of stroke
• decreased risk of Adult Onset Diabetes 
• decreased risk of osteoporosis
• decreased risk of heart attack
• better weigh maintenance
• stress relief
• aid in fighting depression
• aid in fighting insomnia 

Well, gosh, I think all that data should hush the naysayers. What are you waiting for? Go for a run!

Benefits of Running As You Age? You Bet!

Well, my oldest child turned 19 this past weekend and I'm feeling kind of old. Of course my three kids (10, 15, and 19) consistently remind me that I'll be half a century in 5 years. LOL! Kids gotta love em, right? The other day, my son (who is now taller than me) was counting the gray hairs sprouting on top of my head. I believe there are at least 19 (one for each year of his life). These white hairs all seem to be clumped on the crown of my head, just out of reach to easily pluck (believe me I've tried).

The other day I was getting my hair cut and the lady cutting my hair, said in a high-pitched voice, "Oh look everyone! An Angel Lick!" For a second I thought this lady had gone loopy and had see an angel figure in the hair that had fallen on the floor or something and wanted to take a picture of it to sell on eBay. But no, she was referring to the white hairs on the top of my head. She said when they clumped like that, it's called an "Angel Lick." Lucky me. Most people have a guardian angel. I just get licked by one.

Well, I may be getting older, I guess we all are, but I feel like I'm in the best shape of my life. I'm definitely more fit than when I was in my 20s. I think it has to do with running. You know, people are spending thousands of dollars on Human Growth Hormone injections because that's supposed to be the new fountain of youth. And, research has shown that HGH does help stop cell degeneration and destruction. Have you ever seen that ad with the guy in his 60s or 70s with the body like Arnold? Not sure if that picture's doctored or not, but HGH is what he's supposed to be taking. Well, I don't want a body-builder body when I'm 70, but I do want to stay healthy and fit as I get older.

Guess what! If you're a runner and a runner who does intervals, hill work, or some resistance training, you're actually producing human growth hormone and it's free! Women produce more than men, but along with testosterone, men also produce human growth hormone. Not only does HGH help fight cell degeneration, it also helps counteract the effects of cortisol. If you only run long, slow, steady miles your body can release cortisol which can eat away at your muscle mass. But testosterone and HGH produced through highly intense workouts like intervals, tempo runs, fartleks, hill work, and weight or resistance training helps to counteract the cortisol, keeping your muscle mass intact. Running has a whole host of other benefits too.

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People who run tend to...

• experience less bone and muscle loss as they age
• have lower blood pressure
• deal better with stress
• have a lower risk of stroke, breast cancer, osteoporosis, diabetes, hypertension, and heart attack
• have healthier arteries (better elasticity)
• have stronger immune systems
• have better weight management
• have good coordination and stability (which can help to prevent falls later in life)
• have more endurance and stamina
• have better mental acuity
• be more confident in their everyday lives

And, it's not too late! Just because you're in your 40s, 50s, 60s, 70s or beyond, doesn't mean it's too late to take up running. If you haven't exercised for some time, you'll need to get your doctor's clearance and approval, but after that you're good to go. Find a running club or a beginning running group in your area (In Greensboro, NC give me a call or check out the website.) Being in a supportive group when you take up running for the first time can make a big difference in your success. Doesn't have to be a formal training group. It can just be a group of your friends.

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No matter the method you adopt, start out slowly maybe with a walk/run format. Walking more at first and then gradually adding in some short runs. Eventually you'll be running more than walking and before you know it you'll be running a 5K or something! I read all the time about individuals who took up running for the first time in their 50s or 60s and are now running marathons in their 70s! Take Grannie Annie (Ann Singer) for example. At age 50, overweight, under exercised, and wondering what she was going to do with the second half of her life until age 100, she decided to start walking. It wasn't long before she took up running. By age 65 she had run at least one marathon in each of the 50 states! In total she's run over 70 marathons! Ann may be the exception, but she sure is motivation to keep active. Go Annie!

Okay, I've talked myself out of feeling old. I'm 45 and I've run 10 marathons and in training for my 11th. I've run dozens of 5K, 10Ks, half-marathons and other race distances and I plan on living to 100 like Annie, so , Wow! I'm just a babe in the woods with my running.

I do have to admit that the 19 years of my son growing up just flew by. No more tying up the hallway with an entire container of dental floss making a web being Spiderman. No more making a maze of connect-the-dots on the kitchen floor with a permanent marker. No more painting the backyard fence with a rainbow assortment of enamel paints just to see what it would look like. No more digging a hole in the side yard and covering it with leaves to "catch a deer" only to catch his uncle instead. No more telling his little sister that she was adopted (which she wasn't).

Oh, I'm sure there's more adventure on the horizon for the next 55 years, right?

Think You're Too Old To Run? Think Again!

Yesterday I was at the park finishing up a 5-miler when I ran into a group of ladies from my church who were walking. I see them frequently walking at the park. These ladies are older but they're not Sunday-afternoon-strollers. They can really book! Recently a reporter from the local paper (The News & Record) wrote an article about me and my recent lay-off and my using this time as a positive to explore a career in running and fitness. The ladies were telling me what a good article it was and how excited they were for me. Then one of the ladies said, "Okay, Mr. Fitness, what can an 'old lady' do besides walk and lift a kettlebell up and down?" I chuckled and said that it looked like they were doing quite well at their walking and that any kind of aerobic movement was great. After talking with the ladies, I began to wonder what the research said about running later in life. I did a little digging and found some great news!

Regular exercise including running can help reduce the risk of disability which will improve quality of life. It can increase cardiovascular fitness, aerobic fitness, and bone mass. Cognitive functioning can be improved too. In an earlier posting "Good News for Runners," I shared the findings of recent research showing that running can help improve memory in older people possibly even delaying the onset of dementia. A different research study from the Stanford University School of Medicine reported in the August 11, 2008 issue of the Archives of Internal Medicine that in middle and older ages, running may be associated with reduced disability and increased survival. This study of a group of runners and a group of non-runners lasted 21 years. 19 years into the study, 34% of the group of non-runners had passed on, while only 15% of the group of runners had died. James Fries, MD, the study’s senior author says. “If you had to pick one thing to make people healthier as they age, it would be aerobic exercise.” All good reasons to purchase those running shoes you've been thinking about. As long as you get it approved from your doctor, running can be very beneficial as you get older.

So now that the doc has said you're A-OK to run where do you begin? Slowly is where you begin. If you've not been very active you'll need to ease into running by walking first. Don't get frustrated; you'll be running before you know it. Runner's World has a great 8-week beginning runner's training program [click here for the full program]. The plan works you up to where you'll be able to run for 30 minutes (about 2 miles) at a slow, relaxed pace. The plan incorporates both walking and running. It begins with more walking and by the end of the eight weeks you're doing more running. The following are four key points Runner's World encourages you to consider before beginning the program.

1. If you are over 40, not accustomed to any exercise, or more than 20 pounds overweight, consult with your physician. Unless you have a known health risk, your doctor will probably encourage you to begin a run-walk program, but it's always wise to check.

2. Schedule your workouts. You won't find time for them unless you make time for them. Put them in your PDA, computer, daily appointment planner, on the front of your refrigerator, or wherever else you keep your schedule.

3. Expect bad days. Everyone has them, but they pass quickly, and the next workout is often better than the previous one. So stick with the program.

4. Don't rush. In the fitness world, rushing leads to injuries and discouragement. Be patient, and go slow. The goal is to reach 30 minutes of continuous running, not to set any records getting there.

The program then shows you week-by-week exactly what you need to do each day over the course of the 8 weeks. A motivational quote and a helpful training tip are also provided each week to keep you inspired.
So, have you been contemplating taking up running? Do you know someone who has? Do you have a relative that could benefit from being more active? Clink on the little envelope icon at the bottom of this posting and email this article to your friends and family and encourage them to check out the 8-week beginner running program from Runner's World. It may be the best gift you could give them. And if you're the one thinking about taking up running....call the doc, get that approval, and then go buy those running shoes you've been eyeing!