Physiological Capacity: Run Fitness - Part 2.

 In Part 1 we looked briefly at how your body's systems need to be able to work together to allow you to to get out to run, get to the start-line of a race and the, if it's your goal, to get to the finish-line as easily and fast as possible.

The Key…Optimal Fitness…

Optimal means ‘enough to get the job done’. No more, no less.

It doesn’t mean maximal, nor flat-out.

 

At rest, optimal means maintaining basal or minimal levels to survive.

During training, optimal relates to elevated or raised levels of performance to complete and achieve the goal(s) of the session, or a series of sessions (in a day, week, cycle, block and/or phase).  

In a race, optimal equates to maximal maintainable speed, and minimal managed fatigue.

Your fitness - bottom-line - is how well you are prepared to complete a given task.

Whether for podium, performance, participation, prestige or pride: completing your first 5 minute jog, a 5km Park Run, a cross-country or trail race, or marathon all require similar capacities, yet each requires different fine-tuning – that is, different (run-relative) fitness.

Being a “good” runner is relative. For example, breaking the 30, 25 & 20 minute barriers is “good” for many, and is a measure of progress for others. Running 5km in 15 minutes isn’t close to good at higher (age-dependent) levels, and won’t qualify you for state, national or international championships.

Of course, if your initial fitness is low (and you can’t run 5km to begin with), improving it will likely help you with the physical and mental capacity to attempt or complete longer (run) distances.

In this sense, optimal fitness is relative – to individuals, to event, and to age.

Your body lets you build fitness – or prepare you to complete (run) tasks - in two ways:

 

(1) responses: sudden, temporary changes in function caused by exercise. These functional changes diminish after exercise. Responses relate to acute, single bouts of exercise – a run, a training session, or a race

(2) adaptations: more-or-less permanent changes in structure and function following training – repeated or chronic bouts of exercise. They allow your body to respond more easily during and after future sessions. Adaptations bring about structural and functional changes that have effects at rest, and during sub-maximal and maximal efforts. Adaptations make your initial loads or sessions easier, and build your maximal aerobic power and capacity – or ability to go faster and/or longer.

Ultimately, to improve performance you need to challenge your mind, body and skills – challenge it’s plasticity, or ability to change or adapt.

You run. You run regularly. You train. Your body’s physiological systems will alter their function (respond) in anticipation of, during and after each session. Over time, through repeated sessions their structure alters (thanks to nifty mechanical, chemical and genetic signaling systems) and, unless loaded inappropriately, function improves. Stop training and, at different rates, the improvements return towards their initial levels – you detrain.

Regular running optimises your body’s function in relation to (future) running, and maybe a few other tasks. Specific training optimises it for specific events and performance levels.

Depending upon your starting point, time-frames and goals optimizing your running (and training) can be see as optimising your energy and work.

These are the focus of part 3.

Running addiction drug found...

You started running for a reason. Perhaps two.
They're more than likely different to the reasons that you continue to run.

You run. I run. Often separately, yet as a group...as one.

Some say that running can be addictive. Of course, the scientists will pontificate that it's probably not the running you become addicted to, but the neuro-chemicals produced by "...frequent and violent agitation of the body" (James Fixx 1977). 

Apparently, regularly searching for those neuro-chemcial goodies is a key to what keeps you putting one foot in front of the other.

I re-read a 2003 New Scientist article by a pontificator today. It was about addiction to (high sugar, high-fat, high calorie) fast-food, also known as take-out or take-away food. I'm about to come-down from a successful 2013 New Year's Resolution...to eat (at least) one Kit-Kat a week.

I found myself answering the following questions, as posed by DSM-IV guide of the American Psychiatric Association for substance addiction (with my re-emphasis):

1. do you take it larger amounts or over a longer period than intended (do you often run more than planned, or more than you should)?
2. do you have a persistent desire or unsuccessful efforts to cut down or control use (particularly on easy days, unloading blocks, or a taper)?
3. a great deal of time spent seeking the substance out, using it or recovering from it's effects?
4. important social, occupational or recreational activities given up or reduced because of substance use?
5. continue use despite knowledge of harmful consequences (particularly when ill, or injured)?
6. increased tolerance with use (experience a need to do more?)
7. withdrawal symptoms?

With many injured runners more worried about not being able to run rather than concern for the injury itself, it's not difficult to see addicted runners easily meet the minimum of 3 of the above.

Allowing myself to pontificate it's easy to see the guilty party: u-runethanine,2.

Whether addicted or not, I wish you all the best for a faster, further, fitter running New Year.

Starting with more...

You've found your mojo, and built some momentum.

A few extra runs per week have found their way into your diary or log, and you've discovered that 'frequency is your friend'. You've played around with going a little longer/further and, at other times, going faster. 

My 10 Tips to help you start - successfully, speedily and safely:

1. Take Stock
   
2. Do Some Homework
3. Be Inspired
4. Make a Decision
5. Enlist Support
6. Build-in Success
7. Some is Better Than None
8. Find a Coach or Mentor
9. Hang In There
10. Sometimes Less is More

You've considered that 'if some is good, more must be better'. There is some truth to this. Importantly, to get better, you will need to do more - more over time, not all the time...

10. Sometimes, less is more:

• you can never start too easily, nor progress too slowly
• doing less occasionally is a great way too
• successfully meet some of life's interruptions and demands 
• provide a mental break, and keep the fire alight
• give your body - particularly your tendons and joints - an opportunity to adapt to the demands you have been putting on it
• keep you away from your doctor and physiotherapist
• reward yourself for your journey to now
• be wary of aiming to do too much (too fast) too soon - this is the cardinal error for most runners: beginners, experienced and pros alike. Humans make errors. Repeating an error means your making a mistake, and haven't learnt much
• more - often, further, faster - isn't always better
• aim to do roughly the same thing for all your sessions for the first week or two - if it's way to easy, add a little; if it takes too much effort, you can't finish it, or you're really sore for afterwards, do less
• every 3rd or 4th week reduce how much you do by 30-50%. Start up again at 65-75% of your previous level for a week (and maybe 100% for another week), before progressing again
• rather than running every day, you may consider a non weight-bearing activity like cycling, swimming, deep-water running, skating, skiing, rowing, or strength and mobility work through weight-training, yoga or pilates to add to your fitness, and complement your running for 2-3 days per week. They can help protect your from injury, build your all-round fitness, and prevent motivation loss.

It only takes 2 steps to become a runner: (1) choosing to start, and (2) acting upon it. 

The above 10 tips can help you start, and keep you going long and strong...

Finally, starting...

Beginning is beginning.
No matter how you look at it, the start is the start.

You've made a great decision - to start running. You've taken stock, you know where you're at. You've found inspiration, and enlisted support. You've managed to get out the door, realised that some is better than none', and even considered a seeking a coach or mentor.

My 10 Tips to help you start - successfully, speedily and safely:

1. Take Stock
   
2. Do Some Homework
3. Be Inspired
4. Make a Decision
5. Enlist Support
6. Build-in Success
7. Some is Better Than None
8. Find a Coach or Mentor
9. Hang In There
10. Sometimes Less is More

Here are more strategies to help you keep the momentum...

9. Hang in There:

• enjoyable running comes from being regular, yet regular running helps make you fit enough to enjoy it
• frequency is your friend - aim to go 'more often' before 'more distance' and 'more speed'
• some of the early jiggling, bouncing and jarring caused by impact with the ground will take some getting used to
• it may not be all plain-sailing and black-slapping - you may even experience some chaffing or a blister or two. It may also cause some delayed muscles soreness (DOMS) and joint stiffness. Again, small doses frequently will help reduce the likelihood of these and allow you to do more (in time)
• running through parklands and on trails and grass will reduce the impact shock to your body. If you can, avoid concrete, asphalt and hills for your first few weeks
• some days will be tougher than others to get out - energy, time, motivation - but do get out. You'll be glad you did!
• patience and persistence are powerful

And for when you're ready for more...

The power of running...

Running opens up the world of possibility, and windows of opportunity.
It can teach you many things.  And, when you're open to running's lessons, you will learn many things.

Write to me! I'd like to hear what you've learnt from running...
paul@pfad.com.au

I've learnt and continue to learn much from running, 'P' things:

• the value in planning and purpose - with flexibility
• guidance from programming and prioritising - focus
• the logistics of practicality and practicability
• the nature of practise, and practice
• the complexity and perplexity of potential
• the perspective of balancing ambition, ability & action
• the principles of preparation, prevention and proximity (or, timing)
• the strength in progression, and (appropriate) placement
• the nature of people, personality, power & politics
• an insight to professionalism
• the prudence of Mother Nature & her brother, Time
• a better understanding of Paul

Most intriguing of all, through running I have learnt about the power in patience and persistence.
Sometimes the power is in pushing and probing (limits), other times it's about pacing.

Here, there, everywhere...

A tourist out for a run around Melbourne's Tan track and I got talking yesterday. As you do. He asked me where to you go to run here?" i shared some obvious locales. I got thinking about it later...

'Tis Not Where You Go To Run, Yet Where The Run Takes You:

It takes me to the middle,
It takes me to the edge;
It takes me places,
Only running can pledge.

It takes me here,
And takes me there,
It takes me many places;
Over here, over there.

It closes doors,
Opens some too;
It leaves some ajar,
As only running can do.

It takes me here,
And takes me there;
It takes me new & old places,
It takes me wherever I dare.

It takes me places past and lost,
Places where I reconnect;
Places I’ve been,
And places I’ve dreamt;
And those unthought of yet.

It takes me here,
And takes me there;
It takes me home,
And everywhere.

It takes me up,
And brings me down;
It brings me closer,
And sometimes far,
Out of town and all-around.

It takes me here,
And takes me there;
Places curious and curiouser,
Heart, legs and mind working;
And places to share.

It takes me places,
I wish to never end;
It takes me places,
Known and shared,
Mysterious, magic and mythic,
The run – a friend.

Running relationships

In June (after reading 'Kings of the Road – how Frank Shorter, Bill Rodgers, and Alberto Salazar made running go boom') I suggested to a friend of mine about sharing his story.

He replied, indicating that he thought he didn't really have a story to tell or an audience.

Of course, I disagreed - he's been around running (and writing) for 50-odd years.

I thought long and hard about his reply, and mine. I offered this... 

Running is about relationships: 

• the relationship between a runner and others: those around, beside, alongside and occasionally against him or her - racers, runners, contemplators, gonners, and non-runners

• the relationship between a runner and Mother Nature: amongst hills, rain, humidity, wind, sand, snow, mud, grass, cold and heat, and amongst plants, bugs and furry critters, the runner can be any or all of explorer, thespian, wanderer, apprentice, artisan, master, sage and oracle - having eyes for and of the future.

• the relationship  amongst self: muscle, mind, mettle, and soul and spirit

• the relationship between runner and person: himself, pride, ego and super ego

•  the relationship between science and art: physics, physiology and psychology, and mystery, marvel and magic

• the relationship between sharing and shared

• the relationship between goals, determination, work and pride, sacrifice and dedication; even, for some, obbsession and addiction

• the relationship between energy, effort and economy

• the relationship between persistence, patience and power 

• the relationship between going out and about and starting and finishing in the same spot – going somewhere, everywhere, yet nowhere 

• the relationship between a runner's deep history, his now, and a possible future - a future dreamt, and a future possible 

• the relationship between success and failure: slipping, falling and getting up and going again - and again

• the relationship between winning and losing, and realising that they're not about first and last place - but, rather, the power of persistence and patience

• and, ultimately, their relationship with the toughest race of all – the race against oneself. Other competitors, times and places matter not in the finish. The race against, and ultimately for oneself is the race we all strive to win. Only through trusting oneself to test one's limits and having the courage to succeed can we all be winners.

Given your own running success, the journey you shared as running grew through the 60s, 70s and 80s, and the relationships you have forged and formed directly with and through running, and through your writings, you do have a story to tell.

The relationship(s) all runners have with running and what it offers, promises and provides is a story you can tell and, in many ways, is everyone's story. 

If you were to tell your story of running what would it be?

Becoming a runner - thoughts on getting going

Running is the world’s best form of exercise and boasts millions of participants worldwide.

The beauty of running is its simplicity – it can be done just about anywhere by anyone anytime, and at little expense.

Running builds fitness, increases health, promotes a healthy body, improves your state of mind, and makes you more energetic & productive. But this you've probably already heard, read or know.

Running also has the power to rewire your brain, and change your life…setting you on a path, or trail, beyond what you’ve dreamt possible.

So running is a good thing. Starting running can be a challenge: energy, time, past experience, perceptions. Here are some thoughts to color those perceptions...

Become a runner…

Becoming a runner… is about making the decision to start, and letting your feet to the talking and take you on a journey to the future. It isn’t about what you have or haven’t done in the past, nor what you do now.

Becoming a runner… is about moving forward - one foot after the after, step-by-step, breath-by-breath. It’s not about what gear you’ve got, how you look, nor how far or how fast you go.

Becoming a runner… is about doing what you can when you can, and juggling running as a new part of your life – as small or as big as you let it. It isn’t about the ability to focus on a single thing, nor to pretend that the inevitable distractions (and disappointments) of life don’t trip you up.

Becoming a runner... is about getting out the door and, yes, making some effort and taking some time - only to have that energy and quality-time come back more-fold. It’s not about blood, sweat, tears and puking, and reaching the depths of your capacity.

Becoming a runner... is about some is better than none. It isn’t about committing endless hours, running everyday of the week, nor having to keep up with anyone.

To become a runner … you only need the desire to start, a little fire in the belly, and a willingness to share a journey with, alongside, amongst and, and maybe later, against others.

Become a runner. Start running!

The Athlete in us all, 2

We are all athletes ... each and every one of us who runs (walks, swims, skates, cycles, rows, skis, bowls, hits, kicks, lifts or flips, and scores).

And the word athlete does have a romantic, albeit humble, origin. It is through this humility that true athleticism touches us all.

The Greek word 'athletes' originates from Latin, 'athleta' and 'athlein', which literally means to "compete for  a prize".

As runners we all compete for prizes and, in one sense, perhaps an ultimate prize. 

As we evolve as runners we learn that the prizes we compete for are no longer caught up in podiums and places; nor times and trophies; nor medals and muscles; nor ribbons, and ranting and raving. 

It is in the afterglow of competition and achievement, and on the reflection of a journey that started well before the starting line - somewhere way back with the courage to say I can and will do this - and on the journey, one step after another, km after km and week after week and year after year, we discover those prizes. Those prizes are the benefits of running and these are the essence and heart of why you and I run, and continue to run.

If competition is the basis for athleticism, we may ask the question 'what is competition?'. Competition isn't you and I competing (for places, or podiums, or prizes) against others, it is you and I competing with others, striving toward the same ends, striving together.
Occasionally I may finish in front of you, and (all) the others.

Competition comes form Latin 'competere', made up of com- (coming together) and -petere (to strive).

As athletes we strive together; we strive, not in rivalry or opposition, but as a community.

These are the people I coach.

Now...where did I put my drink?

Basics are Best

Basics are best: this is a given for me.
And givens come for free.

A best-selling author had to master the basics of the alphabet, word and sentence construction.
Musicians begin with notes, keys and chords.
Chefs create their recipes upon basic food, preparation and presentation basics.
Engineers and physicists had to conquer multiplication tables and BODMAS before creating skyscrapers and sending people to the moon.


For runners like you and me it is the same.
If you want to begin running, become a better a runner, or simply want to experience the benefits that beginning and continuing to run bring, there are three basics to follow:

Firstly, run!
Ultimately, running makes you a better runner.
Sure, swimming, cycling, rowing, strength-training, yoga and pilates may complement and support you and your running at different times in different ways. In time, only running can bring what running brings...and offers, and gives, and takes, and encourages, and teaches.

Secondly, run regularly.
No rocket-sceince here either. Running once or twice a week will bring satisfaction in some form, and it will bring improvement for a while for those who are beginning. Yet, systematically progressing to running 3 or 4 or 5 days per week, and even experimenting with twice-a-days if your'e a seasoned and injury free runner, will deliver you a myriad of benefits: performance, health, aesthetic, psychological and social.

Oh, neither of these is to say that if some running is good for you, that more (and more) is necessarily better. We are biological beings and our make-up is somewhat plastic. Not plastic in the cosmetic or silicon sense, but in the sense that we 'adapt' to our surroundings and the effects they have on us.

Running, although an inherent locomotor or movement skill for all of us, places stress on our bodies and  it's myriad of up-keep, communication and development systems. It also challenges our energy, our behaviours, our time, our relationships - relationships with self, with others, with our body, with nature and time, with psyche and soul, and with our own angels and demons.

Over time and with regular running (or, training) your body navigates amongst these stresses and stressors. It reorganises itself, and prioritises. It makes more-or-less permanent changes in structure and function ('adaptations') to reduce the burden, to reduce the load: running becomes easier, and we become better runners and better performers. Changes in behaviour and psyche and relationships accompany these.

These adaptations, as long as we continue to run, take advantage of our plasticity, our ability to adapt to the challenges of our environment, and our ability to learn, reflect and change.

Thirdly, once you've began running and have come to terms with running regularly for a while, then explore the devil in the detail. This devil comes in the form of running faster, running further, running hills; running amongst, within and against others - running in races; nutrition, footwear, clothing, and all sorts of gadgets, training systems, programs and experts.

Remember,  amongst all these, all that is old is new again. Don't get caught up in the marketing, the hype, the 'secrets', and the gurus - the bad plastic.

The basics, the fundamentals - the RUNdamentals - are best.
They are three and they are free, and they are gold!