Running & Wellbeing – I run therefore I am

I What are the benefits of running?

Everyone has got their own answer: being healthier, sharpening the brain, releasing pressure from work, taking a break from your lovely children… Personally, I have been running for a while and mixing it with other activities. As part of the pandemic context, options got limited and running was certainly a great excuse to get out, load up with Vitamin D and forget about the world.

Considering all the elements that can affect you and your mental health, sports in general can play a great role to help you find the right balance, ensure that your spirit stays positive despite pressure building up at work or stress caused by lockdown situations at home

Emil Zatopek, Olympic champion said “If you want to run, run a mile. If you want to experience a different life, run a marathon.” There is something spiritual about running, gaining confidence in yourself when you meet your objectives. French philosopher and marathon runner Guillaume le Blanc wrote that “running is finding your own pace in a world constantly evolving”. I let you meditate this quote on your next run…

II How to start and keep going?

II - 1 Be part of a running community

It is always great to feel part of a community, encourage people and motivate yourself. While running is an individual sports, there are lots of running clubs around and it is a good opportunity to mingle with your friends, neighbours, colleagues. To me running with colleagues at lunchtime has been really beneficial. Setting up a running club allowed me to meet new people and discover new routes, new training techniques. Running for a charity is another great experience. Having that bigger purpose really motivated me during training and on marathon day!

Strava is a great app to connect runners, it is handy to set up groups and motivate people by handing kudos and comments to people’s runs. The “segment” feature also helps you find new routes and compare your previous runs.

II - 2 How to set your own objectives?

Some people say: “there are no limits, if you push yourself you can break all the boundaries!” I agree to that statement in a way, but I am well aware I will never run a marathon in less than 3 hours! Unless Nike come up with power assisted shoes or Elon Musk organise a marathon on the moon!

To me, the key is to establish your own targets and once you achieve them, you will feel a great level of satisfaction. Then you set more advanced targets. The limit is your body and it will always remind you when you are pushing too much by kindly pointing out that your knee is not holding up anymore or that your hip is suddenly painful… You need to listen carefully.

Six weeks before my first marathon, I could not climb the stairs to my flat. My knees had given up as I had overloaded them. I am lucky, my sister is a physiotherapist. She put me back on the rails by showing me strengthening exercise and advising on some more suitable training distances. I took a break and then re-started the training program step by step.

II - 3 Adopt different training techniques

I am no professional coach, so I leave it up to you to choose what you think works best for you depending on your level and current form. A few ideas below:

• Run/ walk/ run for beginners alternating between the two activities to get some rest
• Start slow and increase distance every week to get your legs used to longer efforts
• Interval training to improve your heart performance and push yourself
• Hill training (not my cup of tea but great to strengthen tendons and ligaments)

If you are after some guidance, certain charts estimate the duration that a runner can achieve in certain distances when performing maximally. Definitely a useful tool to define your pace.

III How running can shape urban planning?

The famous trail runner Kilian Jornet mentions in his book (“Run or Die”) that he runs all the time, including when he travels, running is for him a way to visit a city. At the time when travelling was allowed I would sometimes do the same, and I know a lot of people do so, which means you start to rate a city in a different way. How safe and comfortable is it to run around?

As an engineer, I take note of my surroundings and how public spaces and roads are set up. I cannot help thinking that there will be a pre and a post COVID19 era. For instance, some paths along my usual running route are quite narrow. Since COVID19, people have to keep a safe distance and therefore created their own paths to the sides of existing ones. There is definitely some change required about minimum access width and crossing layouts. Wider running paths with suitable pavement have demonstrated to be a real success along numerous waterfront areas. They can later be used for events and add a key amenity value to an area or a city. Masterplanners, architects, please get involved and create more running friendly environments!

On your marks, get set, go! 

Disclaimer: All views expressed here are my own and not the views of my current employer.