Personal background: After a year of pain with normal movements and random sciatic nerve discomfort, after 2 rounds of physical therapy, countless injections, and many massages, I underwent major reconstructive hip surgery in 2015 to replace a torn labrum, shave down my femur bone, and remove scar tissue from my left hip socket. It was right after surgery that I was introduced to acupuncture as a way of healing and regaining mobility. While acupuncture did both of those things, I had convinced myself that I could never do physical activities like other 21 year-olds could. And I definitely could never run. Fast forward to the beginning of 2023, when I decided to give running a fair shot with proper stretching, strength training, and nourishment as a means of dealing with the stress that came along with my mom’s cancer diagnosis. 5 months later, I ran my first 10k, the Bolder Boulder, and then ran the Broncos Fit 7k in September with plans of doing my first half marathon this year!
Running can seem like an all or nothing sport and I want to provide you with information so that it can be here accessible and approachable for anyone to start .
Embarking on a running journey may seem like a daunting task, especially when the fitness world is flooded with advice tailored for marathon enthusiasts or seasoned distance runners. However, let me assure you – running doesn't have to be an intimidating endeavor. As a licensed acupuncturist and holistic healthcare practitioner, I understand the importance of weaving running into your fitness journey without feeling overwhelmed. In this blog post, I'll guide you through a beginner-friendly approach to running, highlighting its accessibility and how it can complement your health and wellness goals. For women, considering hormone health is a crucial aspect when delving into the world of running, and we'll explore how to approach this with mindfulness and care. So, lace up those sneakers, and let's embark on a journey that's not just about miles but about holistic well-being.
For a harmonious fitness routine, I've discovered that blending running with other forms of exercise, such as yoga and strength training, yields the best results. Personally, I aim to hit the pavement or treadmill about three times a week, creating a well-rounded approach to my fitness regimen. Diversifying my runs – from endurance sessions to a blend of walking and running – keeps things exciting and allows for a more balanced workout.
The combination of walking and running is particularly noteworthy. It's not just about logging miles; it's about maintaining a balance that prevents unnecessary spikes in cortisol. This delicate balance is crucial to sidestep potential hormone challenges and the unwanted consequences of heightened stress and anxiety. So, as you lace up your running shoes, consider the beauty of diversity in your workouts, ensuring that each run contributes not only to your cardiovascular health but also to a holistic sense of well-being.
Understanding High Heart Rate and Cortisol:
When your heart rate skyrockets during intense workouts, it triggers the release of cortisol, commonly known as the stress hormone. While cortisol serves a crucial role in fight-or-flight responses, sustained high levels can lead to a cascade of challenges, especially for women.
For women, the delicate interplay of hormones can be influenced by elevated cortisol levels. Consistently high heart rates, without the necessary balance, can disrupt hormonal harmony, impacting not only your physical health but also your emotional well-being. This hormonal imbalance may contribute to increased stress, anxiety, and even interfere with reproductive health.
It's vital for women to be mindful of this physiological connection when engaging in activities like running. Incorporating elements like walking breaks during runs becomes a strategic move. Allowing your heart rate to lower during these intervals prevents a continuous surge in cortisol, safeguarding hormonal equilibrium. By striking this balance, you not only enhance your overall fitness experience but also prioritize the intricate dance of hormones essential to women's health.
Running and Emotional Health:
Beyond the physical benefits, running holds a powerful key to unlocking emotional well-being. Ever heard of the "runner's high"? It's not just a catchy phrase; it's a tangible experience resulting from the release of endorphins during exercise.
Endorphins, often dubbed the body's natural mood lifters, surge through your system as you hit the pavement. This phenomenon isn't just about feeling good during a run; it extends to a post-run euphoria that can linger, acting as a natural stress buster.
In traditional Chinese medicine, the concept of moving liver qi is intriguingly relevant. The liver is associated with the smooth flow of qi or energy in the body. Running, with its rhythmic and flowing motion, facilitates this movement, reducing stress and promoting emotional balance.
Eating for Running Success: A Chinese Medicine Perspective
In the realm of running success, nourishing your body takes center stage. From a Chinese medicine perspective, understanding how specific foods support essential elements like blood, muscles, and sinews becomes paramount.
Firstly, let's delve into the concept of blood as an energy source for muscles. Running demands a robust supply of blood to fuel the exertion of your muscles. Incorporating iron-rich foods, such as dark leafy greens, legumes, and lean meats, can enhance blood production, ensuring your muscles receive the energy they need for optimal performance.
The spleen, according to Chinese medicine, plays a crucial role in transforming food into energy. To support this transformative process, focus on foods that are easy to digest and nourishing. Grains like brown rice and quinoa, along with sweet potatoes and root vegetables, are excellent choices. These provide sustained energy, vital for a successful and enduring run.
Simultaneously, the liver's responsibility for the sinews aligns with the concept of flexibility and strength in Chinese medicine. Foods that promote liver health, such as beets, carrots, and leafy greens, contribute to the overall balance needed for sinew strength and flexibility.
In essence, harmonizing the spleen's digestive capabilities, fortifying the blood with iron-rich foods, and supporting the liver's role in sinew health collectively create an environment conducive to successful running.
For menstruating women venturing into the realm of running, the significance of adequate calorie intake cannot be overstated. Running, being a physically demanding activity, places increased demands on the body's energy reserves. For women, this becomes particularly crucial during the menstrual cycle when the body requires additional energy to support hormonal fluctuations and the physical toll of running. Insufficient calorie intake, especially in the context of increased physical activity, can potentially disrupt the delicate balance of the menstrual cycle and lead to irregularities.
Moreover, for women embarking on a running journey, sustaining optimal calorie levels is not just about preventing menstrual irregularities; it also plays a vital role in averting potential bone problems. Inadequate calorie intake, coupled with the impact of high-impact activities like running, may contribute to bone density issues. Ensuring that your body receives enough calories, along with a balanced intake of essential nutrients, safeguards against these potential pitfalls. It's not just about calories for the sake of energy; it's about providing your body with the robust foundation it needs to thrive, maintaining both menstrual health and bone integrity as you stride through your running journey.