Happy New Year! I love any chance to begin again and make a new start. So, if you’re anything like me, it’s time to make some big goals, lace up your running shoes, and hit the pavement. But wait, running is torturous, you say; it’s the stuff of nightmares. I’ve asked a close friend of mine to run races with me a number of times – a question to which she always replies, “The only way I’ll run is if something is chasing me.” This response seems to speak to many people’s attitude towards running. But, I’m here to tell you, fellow parent: you need to be a runner.
I’m a lifelong exerciser, and I’ve tried it all (well, almost) – spinning, step aerobics, cardio dance, barre, swimming, HIIT workouts, kickboxing, yoga, Pilates, competitive tennis, and, of course, running. Since my college days, though, running has proven the activity that continues to draw me back, even after longs breaks from the pursuit. Why? Running doesn’t come easily for me; I don’t have a runner’s build. I’m slower than molasses, and I engage in what my family has dubbed the “Futrell Shuffle.” But you can’t argue with the long list of physical and mental benefits that result from running on a regular basis.
This summer, after a year-long break from running consistently, I discovered the book Running is My Therapy by Scott Douglas. I’ve struggled with stress and mild anxiety for a number of years, and though consistent aerobic exercise does help me in the moment, the only thing with lasting positive results has been running.
In his book, Douglas discusses how regular running – two runs a week at minimum – can help people with depression and anxiety improve their overall mental health. Douglas sites studies that show how regular aerobic exercise improves mood, changes brain chemistry, enlarges the hippocampus, lowers inflammation, contributes to brain health as we age, encourages positive relationships, and serves as a type of treatment for mental health issues. Repetitive motion in the context of intense aerobic activity has the power to rewire our brains, change our outlook on life, and improve our mood.
It seems, too, that running in nature enhances the benefits. Running contributes to our brain chemistry and overall health and
wellness. It helps us make decisions and think creatively. It reminds us that we can overcome difficulties, strive to achieve lofty goals, and finish what we’ve started. Running keeps us social and connected to other runners, and it gives us time alone.
Moreover, unlike some other hobbies, it is easy to start running. It doesn’t require anything more than exercise clothing and a pair of decent running shoes (after you check with your doctor, of course.) Pop out the door of your own home at any time. We live in a fantastic climate – we can run (almost) any day of the year in Naples.
Reasons why
Haydee Staebell, a Naples mom of two little girls, began run- ning in high school as a means of dealing with the death of her mom. “Losing my mom is by far the hardest thing I have endured, and running just gave me time to think and made me feel like she was with me. I feel like she’s with me in my races, and I think of her all the time, but mostly when I run. I run with my two girls in the stroller, and they love it just as much as I do,” she said. Staebell, like many other parents, seeks the runner’s high. “Have you ever met a grumpy or unhappy runner? I have yet to meet one. I believe it helps reduce stress and anxiety. It gets my mind off things and helps me sleep better at night,” she shared. Another Naples mom, Kelly Eastman, echoes Staebell’s sentiments. “Running starts my day on a positive note. There are many days where my checklist has multiple items unchecked, but I always feel accomplished on the days I run.” Eastman has five children and doesn’t get a lot of alone time. “Run- ning is my ‘me’ time.” Matt Nance, a Naples dad of two, averages 4 to 5 miles per week and has been running off and on since 2005. “I run to increase my overall energy, manage my weight, and to experience the sense of accomplishment that accompanies running.”
My father began running at age 50 as a way to manage his weight and deal with stress. He, too, does not have the runner’s build and engages exclusively in the “Futrell Shuffle.” He has run at least two miles 4-7 times per week for over 12 years. “I enjoy the solitude and time to pray and process.”
Consistency over longs periods of time is key for those looking for mental and physical health benefits. So, resist the urge to mutter the ancient refrains: “next year, later, when conditions improve.” There will never be a perfect time to start, so why not now? Get out there, and crush those refrains with your new running shoes.
Tips for beginning runners
How, exactly, can beginning runners get started? It’s not rocket science, but intentionality is essential. If you’ve been sedentary for any length of time, start by making an appointment with your doctor. Then, get going.
• Take it slowly. Start with just a few miles per week, and increase your mileage slowly. Most experts agree that beginning runners should establish a baseline running routine, and then increase mileage by about 10% per week when training for a race. Any more than that can result in annoying injuries.
• Make it manageable and enjoyable. Resist the urge to attempt running for two or three miles continuously. You’ll lose your personal battle with the pavement, and you’ll feel miserable. Instead, download a Couch to 5K app which alternates running and walking. You’ll slowly increase your running minutes and decrease your walking minutes. The sense of accomplishment will encourage you to get outside for another run. Most of these apps start with 30 seconds to one minute of running – easy peasy lemon squeezy!
• Get involved with a group. There are a number of running groups in SWFL, most notably Gulf Coast Runners. This non- profit group organizes training runs, social events, and a variety of races throughout the calendar year, including the world-class Naples
Daily News Half Marathon in January. The events they organize represent opportunities to connect with other runners and make new friends. For those who are interested in personalized running instruction and accountability, LeapFrog Athletics in Naples may be a great option. Matt Reedy, owner of LeapFrog, helps begin- ning runners remain injury free and train for a variety of races. “Be consistent, set small goals, and break tough runs down into smaller units you can handle,” he explained. LeapFrog offers regular group workouts in Naples.
• Sign up for a race. One of the best ways to hold yourself accountable to running regularly is by signing up for a race. Start small. Naples boasts almost monthly 5Ks, and the atmosphere at all of the races in our area is positive, fun, and exciting. I love the Run for the Music 10K in April, the Tropicool 5K (Memorial Day), the Moe’s Firecracker 5K (July 4th), and the Gobble Gobble 4 Miler (Thanksgiving Day).
• Listen to audiobooks. Yes, running with music motivates me (and many others). However, nothing gets me out the door like the desire to find out what’s going to happen in the book I’m listen- ing to. Whatever gets you out the door, right?
• Visit a running store to purchase shoes and socks. Visit Naples on the Run or Fit2Run to have someone fit you properly for running shoes. A great sales attendant will examine your stride, measure your feet, and talk to you about your running mileage. The wrong shoes can lead to pain and injuries.
Okay, you’re ready to rock it! And, if you ever want a running shuffling buddy, message me – I’d love to meet up. See you on the road!