A Runner's Neurosis

For the past three weeks, or so, I have been fighting a cold and feeling sick for awhile. I've still been working out and running everyday, pushing through. This week, it got the best of me. I came down with a horrible sinus infection that kept me from my workouts for about five days (I've since gotten antibiotics and now I'm feeling better).

 This is is what I noticed while I was sick: The first few days of missing workouts, I felt guilty. Sort of like I was going to instantly become fat (Does anyone else experience this kind of self-punishment? Or am I just messed up?) In addition to this, I wanted to eat constantly. Maybe that was my body's way of trying to fight the infection. I don't know. By the last few days, I didn't feel guilty about missing the workouts anymore. It was almost like I had gotten past those feelings and just didn't care. By last night I was feeling much better and couldn't wait to start fresh. This morning, I went for a run, felt great, and everything in the world is right to me again :)

I never really feel guilty when I eat some ice cream or french fries, but I do feel like I punish myself when I miss a workout. I'm sure in addition to eating disorders, there are exercise disorders. I'm not to any extreme, but I realize in a world with so much pressure about body image, I have to keep myself in check. Not only for myself, but to set an example for my daughter.

Do you have any mental battles with yourself? How do you handle it?

Genie

Rants of a Runner

A few days ago, I took advantage of this crisp fall weather, and went out for a 10 mile run. The day was beautiful, I felt great, and I ran fast. I was listening to my music and minding my business when at about mile 7, a runner (male) came out of nowhere and was running directly across the street from me. Why is it that I have to be so competetive? Most of you know what I'm talking about (Runners are crazy like that). Rather than let this guy pass me, I sped up and tried to keep pace with him. I don't think I would have reacted the same if it were a female runner. I probably would have just waved like usual, but because it was a guy, I needed to see if I could keep pace. When you spend most of your runs alone, you tend to come up with little games to play with yourself. This was a game for me...heck, this guy didn't even acknowledge I was there. So there I went, pumping arms like crazy, huffing and puffing, (up a hill, no less). I knew I wasn't going to be able to hold it for very long, but I did for at least a couple minutes. At the top of the hill he gradually broke away from me, never even looking back. Me, on the other hand, my legs were burning!! But I felt great...I had challenged myself and threw in a nice little sprint when I wasn't expecting it. Today I'm paying for my bravado just a little...my left shin is very tender. But I'll do it again on the next run, I'm sure. So thank you, unknown runner, your presence (or maybe my own neurotic mind) challenged me to push myself harder.

Written by: Genie Bianchi

Special Concerns for Female Runners: Menstruation

A female runner’s performance truly depends on which stage of the menstrual cycle she is in.  The menstrual cycle has been typically thought of being twenty-eight days, but in reality it can range between twenty-one and thirty-five days, depending on the woman. There are three phases to a woman’s menstrual cycle: menstrual, pre-ovulatory, and post-ovulatory.

 A lot of women complain that in the days leading up to menstruation, running  just seems harder.  This is due to the levels of progesterone and estrogen dropping during the pre-menstrual period.  Both hormones decline to the fourteenth day, but the progesterone climbs to a peak on the twentieth day. This is the major hormone that causes pre-menstrual syndrome (pms), which can leave a female feeling fatigued and moody. This point in the cycle is called the mid-luteal phase and is about a week after ovulation or about a week before menstruation actually begins. During this time, exercise becomes more difficult and ventilation rates increase due to progesterone stimulating the brain’s respiratory center. Because of that, many women find that exercise feels harder. This not the time to do speed work or to expect top performance in a race. However, the mid-luteal phase is the perfect time to store glycogen in the muscles. Recent research shows that glycogen storage is 22% higher in the leg muscles of females in the mid-luteal phase, compared to before ovulation. It also shows that the total endurance performance tends to be about ten percent greater. So this may actually be the best time to run a marathon because of the added glycogen stores. Non-menstruating women and women taking oral contraceptives don’t have a mid-luteal phase; therefore, don’t have to worry about negative psychological and physical changes.

Any sport can have an effect on the cycle of a menstruating woman.  Running can place stress on the body and could lengthen or shorten the time of menstruation.  It could also lead to irregular cycles, called oligomenhorrhea and cessation of the cycle, called amenorrhea. Amenorrhea is not good for the body. It can lead to osteoporosis, decreased calcium absorption, decreased bone density, and an increase in musculoskeletal injury. A high calcium intake is essential, around 1200mg per day. If a woman experiences irregularities in her cycle, she should consult her doctor.

During the mid-luteal phase, a female runner should listen to her body and train by ratings of perceived exertion.  To combat PMS, eat a well-balanced diet. Limit the amount of refined sugar, red meat, salt, alcohol, saturated fats, and caffeine.  PMS symptoms have been linked to low levels of magnesium, which affects blood sugar levels and hormonal metabolism.  Add foods rich in magnesium, B vitamins, and calcium to the diet, such as fish, beans, and green leafy vegetables.

A female runner should listen to her body, adjust workouts as needed, and push it when she’s feeling great. It’s best if she learns to train with her cycle, not against it.

Written by Genie Bianchi, RRCA Coach

The Mental & Emotional Benefits of Running for Women

Exercise, especially endurance-oriented activity, can elevate moods in both men and women. But the benefits of running for women seem to surpass any endorphin buzz. Running creates healthy, strong, confident, independent, and courageous women.

Running is a great stress reliever and fitness booster. It improves energy levels and increases feelings of well being as well as a better body image. Through running, a woman learns to appreciate her strengths and abilities. This is done with setting goals and accomplishing what she thought was never possible. A woman learns just how much courage she has. A female runner is less depressed, less anxious, has more energy and greater self-esteem than her sedentary counterparts. She is stronger physically and mentally. Running gives her a sense of accomplishment. When she finishes a run, it was her and her alone that did it.

Running gives her strong feelings as to who she is. It separates her from other roles as wife, mom, etc. It gives her courage to make changes in the rest of her life. She can use running as meditation, as a time to think and solve problems. It gives her empowerment to handle the problems life throws at her because she is strong and has a determination that running has taught her.

Running can fill voids in a woman’s life. She can be assertive and do it at her own pace. She can enjoy everything that comes out of running and doesn’t have to rely on someone else or a man to give it to her.

Women can find the more spiritual side of running. They understand the concepts of courage, companionship, and cooperation.

In addition to all the mental benefits, running boosts health in women as they age. Regular runners retain greater range of motion as they get older. Weight bearing activity actually improves bone strength and bone health in female runners is superior to sedentary women.

Running was once a sport where female runners were the exception. But today, millions of women have redefined the sport and it has changed them as well. These women enjoy the benefits that go so far beyond burning calories.