For the Love of Running

Running. Anyone who has ever taken it up knows it’s not just about the rhythmic footfalls one after the other, but the feeling and belief of self-expression that the activity allows you to feel. And enjoy. And thrive on.

And I believe once a runner, always a runner. The reason I say that with such conviction is that though I have not really been running for sometime now (a result of some injuries that set me back) here I am; still swearing by it and finding it incomparable to any other workout, however endorphin-infused.

Talk about running and it naturally leads to the current topic of discussion amongst all runners not just in Bangalore but also world-wide. The Sunfeast 10K Run. A prestigious run (with the highest prize-money in a 10K race world-wide) it’s got international athletes, of the highest caliber, competing and at the same time a large number of amateurs taking part. There are serious runners looking at improving their past performances and those participating to complete their first 10K. Belonging to the latter group are Premdeep, Sarita, Archana, Raja, Karthik, and Sankar. All from The Zone, all excited to be part of their first official run.

Their reflections on the ‘run up’ to the event–
PREMDEEP
This started off with a mail from our HR department informing us about the run. Got me thinking and contemplating about participating. Initially I was thinking running the 5.7K run which was summarily dismissed by Anjali who told me that I would breeze through the 10K and that I should not even be thinking of running just the 5.7K. That got me training and it’s been a fun thing so far. The trial runs have been a revelation. Hope the actual run is as good and that I complete running and not crawling across the finish line!

SANKAR
Normally when I work out in the gym, I used to run 5KM. I never thought I could run for 10km. Because of this 10K run, I tried running for 8--->9--->10KM. This training has given me confidence that I too can run for 10KM. This training has given me a break from my routine workouts in the gym to try something different. Also a workout with some goals is interesting and challenging.
I have participated few runs in the past and never ran for more than 2km (never practiced)... but this time I am planning to complete 10km and the training has really given me confidence.

KARTIK
The biggest barrier to running long distances is mental. So when we decided to do a road run I was not sure if I would last for even half of the planned 10kms. So I decided to run about 4kms and walk the rest but kept pushing for more, a little bit at a time. So in the end I managed 6.5 kms in an hour which is more than twice of what I have ever run before. So I feel that anyone can do it.

ARCHANA
A daily gym regimen fits fine within my regular schedule, but it is always special to work towards some goal and in this case, training for the 10k event is a great break from the routine regimen.
Running outdoors is so different from running on the treadmill. I just get into a comfortable pace and rhythm and let my thoughts wander. It is a perfect time to be with oneself and at the end of it; it’s also a great ego-booster!

RAJA
The practice run was awesome yesterday. It was the first time that I ran outdoors in probably the last 15 years. I really did not expect to finish it. In fact, I went back on bike this morning to check the distance was right. I have my fingers crossed that I am able to repeat it on Sunday. Happy practicing to all till then.

SARITA
A 10kilometre run...!
Thought I'd do it, for fun
Believed it was sheer madness, not having done it before
Anjali & Sharat insisted it was possible, even made a training program & kept score

I noticed a change, as days progressed
An easy, comfortable gait and reducing shortness of breath!
Run on the road, run together they said...........
"Yesss!" said my heart "Nooooooo" screamed my head

And we did it together , not once but twice
Not bad we thought, this was really nice!
The 10 K comes this Sunday, but I've already crossed my mental block
This one's just for play, with an eye on the clock.

Thanks for the shove all you guys
Am already looking forward to "a half marathon" highs!

Walking on…. In conversation with Rohan

“I think walking is an effective form of exercise” is a statement often directed at me in a tone that seems to say ‘of course you will not agree; being a fitness studio owner’. Actually, not quite true. I never say that walking is not a form of exercise. What I do emphasize is that, for most individuals, it’s not a complete form of exercise. Which is what I said to Rohan when he had the same to say to me.

First, what I do believe walking is –
Ideal for those recovering from specific illnesses or injuries, or the very obese, or senior citizens
One of the ways for de-conditioned persons to build-up to more formal exercise
Also recommended for managing lifestyle diseases such as blood pressure, diabetes, stress
A great mood booster
For out-of-the-box solutions. I have it on great authority that some of the best ideas can come while walking!

Now about the ‘effective form of exercise’ bit. Yes, walking can be quite an effective cardio exercise if done at the right intensity. Not as a casual stroll with friends or spouse; or as an activity where the primary purpose turns into one of avoiding vehicular and pedestrian traffic while negotiating all the potholes and blockades on the road. (The latter of course, could be avoided if you’re lucky enough to find a park/garden that you could walk in.)
There are many simple ways to measure exercise intensity (the talk test, borg scale of RPE, monitoring heart rate etc). But as I said earlier, most people out for a walk tend to forget that it’s an exercise session they are engaged in that requires them to monitor their intensity to keep it effective and result-oriented. Hence, for those who like their walks, I recommend treadmills for:
the even, balanced, cushioned surface they provide
the monitoring that is possible of your speed, intensity and the distance covered.

To come back to the other subject of this post – Rohan. Now Rohan, like most of us, enjoys his food and drink; in fact one could call him a ‘foodie’. Unfortunately he’s not blessed with one of those metabolisms that allow you to get away with such indulgences (how many of us anyway are?), coupled with the fact that he has a weak back, it’s a given that he needs to include some exercise to maintain a healthy lifestyle. So, with all good intentions he started a gym program; but couldn’t stay with it “since I just don’t enjoy it”.

He soon started a routine of walks. Feeling the need to add something more that would help his back he started pilates on the reformer machines with us. It’s been about four months since he’s doing pilates now; he says he’s feeling great, looking good, his back is stronger and his energy levels are up. And to see that spring in his step and the smile on his face when he comes in for his pilates, it’s obvious he’s having fun (he never looked like this when he came for gymming); which is also what’s keeping him so regular and focused with it. A few days ago when he was once again telling me how he’s benefited from pilates, I reminded him about how it had taken him some time to start the pilates program, and he could have experienced these benefits earlier! As the conversation progressed he said to me, “…..but I don’t know why you say walking is not good.”

I told him I actually do not say that and in addition to all that I have just mentioned above there is another thing that I pointed out to him; that walking is not a complete form of exercise. Yes, it provides you with cardiovascular exercise (but only if done effectively and with the right intensity). However it does not take into account the flexibility and strength-training elements that would provide you with a complete fitness program.

Yes, I know walking is a weight-bearing exercise but when I talk about strength-training I am referring to a focused program that will strengthen all muscle groups in a more specific and complete manner. By now (hopefully) we all know the importance and need for a focused strength program, irrespective of age, and also the necessity to stretch and keep the body flexible and limber.

Another point to emphasize, and this I have to constantly remind people on the gym floor too, is that it is important to cross-train. Engaging in any one activity, be it walking outdoors, on treadmills, only cycling, swimming or whatever, is only going to result in your body and muscles getting accustomed to that one form of exercise. You must cross-train and use your muscles to work with varied activities as not only does that keep your body moving in different ways, it also keeps you from getting bored or just-going-through-the-motions.
Well, that conversation with Rohan ended with him saying, “…..when you put it that way it does make sense.”

Taking Rohan as an example there’s an important point to be noted. He tried to gym because he felt the need for exercise but could not sustain it since he did not enjoy it. Right now he’s doing pilates which he’s thoroughly enjoying. He’s also going for occasional walks that he thought would take care of his cardio needs but after our conversation I think he may be considering some more focused and intense cardio to make his fitness program more complete! The point I make is find an activity that you enjoy, so that you will be regular with it; but also make sure it’s the right choice for you in terms of being effective and complete. If you are going to make the effort then make sure it’s in the right direction!