Running Through Lock Down

Covid 19 and the associated lock downs have changed life forever, not just in Melbourne, but across the world.

Reading the recently released book “Covid 19: The Great Reset” by Klaus Schwab, Executive Chair of the World Economic Forum and Thierry Malleret, Founder of The Monthly Barometer, one of the world’s most widely read economic prediction publications, I learn that Wellness will be one of the three industries that is set to boom as we evolve through the pandemic.

To me, this makes complete sense. The entire reason for the lock downs, as I have written before, is the disgraceful state of health among populations across the world. Lifestyle diseases have placed an unyielding burden on health care systems and government budgets across all developed economies.

However, it seems there is almost an intuitive sense across society that we all need to do more to improve our health. Things that need attention include: The quality of our nutrition; regular participation in Exercise sessions; reduced consumption of alcohol and all drugs, including prescription drugs; healing of the microbiome; better mind management and responsibility for our own thinking; our level of participation in community and our care for others, and; a greater connection to purpose and spiritual growth.

Nobody can ever suggest that a person seek to take all of these on at once, however, a single pursuit can incorporate more than one.

When I go running, or walking, the thing that still excites me is the awesome number of people who are out exercising. I have never seen crowds like this along the foreshore. Even last year, as I ran on a cold winter’s morning, I could go out for over an hour and hardly see another person. Now, I am dodging people.

As I chat to people, many reveal that they would like to be able to run, but don’t feel they are able to. Some even admit they are fearful of how they would look as they attempt to start.

So, I am here to help you. Running is amazing and does so much for your health. Not only does it strengthen your cardiovascular and respiratory systems, it promotes lymphatic flow, stimulates your bowels to move more efficiently and floods your body with endorphins.

But running also gives you an opportunity to overcome your own inertia. It provides a sense of achievement and self-satisfaction. It helps build self esteem as you set your goals and achieve them. It also strengthens your skeleton and joint structures. You will probably also lose some unwanted body fat.

Added to this is your connection with nature and the fact you can share the time with a friend, or a complete stranger. The increase in fitness also opens you up to being able to participate in many more activities in life.

But how do you get started? The grand question, but it is not that hard.

First, if you are not at all used to doing extended weight bearing exercise, I suggest walking every second day at least, for 30 minutes or more. Give your skeletal system and joint structures time to adapt to the load.

Second, give your GP a call and check to see if they have any guidance for you.

Third, buy yourself a decent pair of running shoes. I will always recommend New Balance Shoes because they are the only brand that offers width sizing. Fit is so important. I have been wearing NB since 1980 and cannot commend them enough. It is challenging during a lock down to visit a store to be fitted out, but if you can, I recommend it.

Forth, make sure you are always very well hydrated. Don’t go out running if you are dehydrated as you will struggle and not get the most out of the experience.

Fifth, choose a time of day that you know you can stick to. I am an early morning runner because I like to get it done. Leaving it till later in the day means I have something big and possibly inconvenient in my “to do” list.

Sixth, find a program that works for you. Following is one that I suggest to help you get started.

When you do this program, count the steps of just your right or your left leg. This allows for a slower count and is less of a task for your mind to focus on. Start your run with a 3 to 5 minute walk. A football oval or a park is the best place to get started as a grass surface helps to condition the muscles of your lower legs and to develop the support structures of your feet before you attack the harder surfaces.

Run every second day:

• Week 1, jog 40 paces (count to 40 on the right leg) and walk 60. Do 12 times. This should take about 20 minutes.
• Week 2, Jog 50 paces and walk 60 and do 12 times.
• Week 3, Jog 60 paces and walk 60 and do 12 times.
• Week 4, Jog 80 paces and walk 60 and do 12 times. You should be up to about 25 minutes now.
• Week 6, Jog 100 paces and walk 60 and do 12 times.
• Week 8, Jog 120 paces and walk 60 and do 12 times. This should have you up at about 30 minutes.

After this time, your body will be getting used to the load bearing so you can now extend your sessions in length. The really cool thing about this program is that there are four ways to increase your load.

1.      Increase the length of the running intervals.

2.      Reduce the length of the walking intervals.

3.      Increase the number of sets you do to make the session longer.

4.      Increase the speed of the running intervals.

As you go, you can design all sorts of workouts. One might be a longer slower session. One may be a shorter and faster session.

When you are ready, set yourself a distance goal and work your way toward it.

Two final pieces of guidance.

First, once you get into it, visit a personal trainer who understands running and get some tips on your technique. Further, ask them to help you develop a post running stretching routine to help enhance your mobility and to promote better recover.

I hope to receive a high five from you out on the trail some day

#fatigueprevention, #fatigueprofessor, #wideawake, #wideawakeapp, #johntoomey, #johnetoomey, #globalwellness, #wideawakewellness, #wideawakewellnessco, #bluecollarworkerwellness, #workplacewellnessdownunder, #wellnessthoughtleader, #wideawakeandmindful, #talktober, #themalehug, #myimmunity #running