“Fitness is all about adaptation!”
Physical fitness is one of several critical factors for improving wellness from the perspective of Health Psychology and Behavioural Medicine. In the first of a four part series on running, we discuss how to incorporate running as one part of a lifestyle transformation plan.
If you are new to running, or coming back to it after many years, today’s episode begins the conversation for going from couch to 5k, one step at a time.
The Benefits of Running (Short List)
There are countless benefits to running found in the peer-reviewed literature. We identify cardiovascular impact as the most measurable and profound benefit that you will experience. In fact, running was the primary intensive cardiovascular activity in cohort research on reversing heart disease in the early 90s by cardiologist Dr. Dean Ornish.
We also discuss the reported mood benefits described by ultra runner, Rob Krar. Rob disclosed his struggle with clinical depression a few year ago, acknowledging that running, in combination with anti-depressant treatment, has been the most effective approach to managing his mood.
Pre-Requisites For All Runners
It is assumed that, before you start any form of physical activity, you have set an appointment with your primary medical provider and given a green light. This is especially true if you are at base an inactive individual starting a fitness plan for the first time.
Gear To Start
All that is required to start running is shoes, shorts and a shirt. Socks are also helpful! Avoid starting off with too much gear. Running should be the cheapest sport, other than walking.
Put another way, we firmly believe that you should focus on the benefits of running and physical activity, over gear. Gear does not make the runner, running does. If there is one place where you should be spending money, it is on good shoes from a specialty running store (Running Room) that provides gate assessments.
Looking Ahead (Lifestyle Over Hype)
Adaptation is key. Our body responds to the physical demands placed on it as our running distance and intensity increases. Your muscles, ligaments, and joints need time to build tissue designed to respond to the impact. Rushing the experience leads to injury every time.
Make running one element in your wellness plan. View the long game by avoiding the hype initially experienced in the beginning. It is then that you truly become a runner.
Welcome to Episode 026
- Welcome to our first podcast episode dedicated to running.
- Overview of each episode in the series on running (Couch to 5k):
- Benefits, Gear, & Goals
- Russet Potato to First Run
- Types of Runs and Training Plans
- Race Day Prep
- Overview of the Benefits of Running
- Mood benefits
- Mental toughness
- Required Prerequisites
- See your physician!
- Goal – Keep it fun!
- Starter Gear
- Less is more!
- Shoes, shirt, shorts – That’s all!
- Maybe a sports watch (maybe!)
- What to Expect
- Fitness takes time
- Focus on lifestyle and not singular metrics
- In the Next Episode:
- We will discuss ramping up to your first run.
- We will discuss the pitfall of motivation (attack motivation early on).