#454: Can Running Change Your Size or Shape?
Sarah and Coach Liz are joined by Coach Jen Harrison to discuss how running can (and can’t) change the size or shape of various parts of the body. In the wide-ranging conversation, the trio cover:
-how exclusively “just running” wont dramatically change your body;
-how peri/menopause works a number on a runner;
-the power of strength training and Pilates; and,
-the importance of consistently and constantly challenging your body.
In the intro, Sarah shares news about her older daughter, and the host-duo shares laughs about learning to drive a car with a stick shift. Jen joins at 14:35.
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Dry January: One Mother Runner’s Account
by Kate Walton
I don’t always set New Year’s resolutions, but something about turning the page from all the difficulty of 2020 to the more hopeful 2021 compelled me to set some more health focused intentions this year. I have optimistically plotted my 2021 race schedule. I am aiming at a big increase in my vegetable intake and more days of plant-based eating. And I am rounding the corner on Dry January, which is 31 days without consuming alcohol.
I have born witness to someone I love’s struggle with alcohol addiction and I recognize the difference between my experience and their commitment to sobriety and recovery. It is my intention to write about this sensitively and honestly with that distinction firmly in mind.
I enjoy having a drink. But during this time of COVID isolation, drinking had turned into an unconscious, near daily habit. Just like I began my days with a beloved cup of coffee (or two), I was ending my days with a glass (or two) of wine.
While contemplating the new year I put ‘I need to cut down’ on my list of intentions. When some BAMRs suggested participating in Dry January (a month of abstinence), complete with a casual Facebook group for support, I quickly raised my hand and joined them.
Right away, I found my pressure point: The end of the day, when I transition away from work toward dinner. I purposefully stocked beverages I could reach for during this time of day, including kombucha, this delicious aqua fresca, and La Croix.
The temptation usually only lasted a few minutes before fading into the background, but some days I was more preoccupied by it than others. By the time the dinner dishes were done I was always glad to have made it over the hump without giving in to one small glass of wine.
When the disturbing events at the US Capitol took place on January 6, I thought about abandoning Dry January—just for the night. Then I logged onto our group and saw a post from a fellow BAMR recounting what sports psychologist Dr. Justin Ross previously shared with her. “If you’re not using alcohol to celebrate, it’s probably sending you down the wrong path…It’s putting gasoline on a fire for those things like depression and anxiety.” Aha.
Using alcohol to manage the anxiety of the day wouldn’t help; it would only hurt. I poured myself a tart cherry kombucha and felt relieved to receive the shared wisdom.
My birthday is in January and my husband, who is an excellent cook, made my favorite pasta. It would have tasted fantastic with a glass of wine, but I moved easily through our lovely family dinner with barely a thought of pouring a drink to celebrate the start of my 49th year. That day was actually easier than most.
But then there was the random Thursday where my husband made an after-dinner cocktail to enjoy while we watched TV and I couldn’t get over how RUDE that was. Never mind he had offered to join me for Dry January and I told him that wasn’t necessary unless he wanted to. He didn’t. And never mind he had any number of drinks in front of me before then that barely registered. But that night? Rude.
Which goes to show that although abstaining from drinking mostly got easier as the month went along, there were those days it didn’t. And those days weren’t necessarily easy to predict.
With a few days left of Dry January, I can report I’ve lost a few pounds. My sleep, which is typically pretty restless, became marginally less restless. My resting heart rate is down and I’m running faster paces at a lower heart rate. It is easier to run further and more often.
On the mental side, I have become more aware of how alcohol is marketed to women, talked about on social media—and how that’s become part my own relationship to drinking. We are surrounded by messages that drinking is a reward, a form of self-care, an antidote to stress. But those reasons for drinking are not right for me.
I am planning for how I will incorporate the lessons I’ve learned going forward. I am sure I will savor a glass of red wine or enjoy a beer with friend, but I endeavor to set aside habitual use and not respond to stress, boredom and fatigue by pouring myself a drink. The past month has clearly shown me that tendancy has not had a positive impact on my life.
I am confident I wouldn’t have taken on Dry January—or stuck to it—without the support and accountability of the group. Just like running, these miles are covered by my own two feet, my own intention, effort and commitment.
Also like running: the miles are a little easier and the load a little lighter with community and support. In other words, we aren’t meant to do this alone.
AMR Answers #59: Combating Cold, Wet Feet; Century Bike Ride Advice
Dimity and Sarah tell:
-another Sarah how to keep her feet warm and dry(-ish) on a run;
-Elizabeth the importance of starting “absurdly small” when foam rolling; and,
-cyclist Carrie training advice—and an anecdote or two—about riding a century (100 miles).
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#453: Music and Running
Sarah and Coach Liz have a fun, enlightening conversation about music and running with songwriter Charlie Harding, a host of the Switched on Pop podcast. Charlie reveals:
-tempo’s surprising effect (or lack thereof!) on running pace;
-the myriad musical elements that can get you moving;
-why your favorite running song might stop someone else in her tracks; and,
-insight (and song suggestions) on building a great running playlist.
In the intro, #foundchange skeptic Liz continues last week’s quarter caper; the convo changes tune at 14:35.
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Dry Martini: Sciatica Relief
Now seems like a good time to update the BAMR community on the state of my butt.
For those who missed it, I spent my New Year’s Eve whacked out on pain killers and muscle relaxers because my sciatic nerve was being a jerk. Superstition says that your year will end however you began it. For the record, I’m kind of okay with being mostly comatose on December 31. I could do without the pain, however.
The acute phase of the injury passed quickly. I do not have, however, sciatica relief yet.
I did get up and go for a very, very easy run on Jan. 6. I’ve mostly run about three miles every other day. On Saturday, I did a long run of four miles. I know. I’m the next Amelia Boone.
An easy lope in the snow is not the same thing as back to full health. Because of your comments on the first post about my butt and because the toes on my right foot keep going numb, I called my doctor. She got me hooked up with a local physical therapy practice. My first appointment was last week.
I wasn’t sure what to expect, frankly. I was hoping I could just sit there while someone else moved my limbs around for me but that wasn’t in the cards. Instead, what I did mostly was talk about how it happened (I sat in a chair), how I spend my days (sitting in chairs), and what outcome I wanted (to be able to sit in chairs). We also talked about running, because that seemed like an important topic.
“Does it hurt more when you run?” she asked.
“No,” I said. “It doesn’t hurt any less, either, but I stop wanting to yell at people.”
“Then keep running,” she said. “Stop if it’s painful.”
I decided right then that she was my new favorite.
After more talking, she confirmed that something is pressing on my sciatic nerve. There are two (well, actually three) options for what that something is. It could be a bulging disc. It could be piriformis syndrome. Or—and this is the one I’m betting on—it’s both at the same time.
At this point, she explained, it doesn’t matter what the cause is because the treatment is the same. Then we started to do the world’s least complicated, most intense stretches I’ve done ever. There were pelvic tilts and knee twists, which every runner knows. At one point, I had to cross my legs, then gently push my top leg away from my hip joint.
The exercise that nearly broke me was the simplest of all. For two minutes, I had to lie on my belly. That’s it. For the first ten seconds, I thought the whole thing was ridiculous and that I ran a marathon, for Pete’s sake. Then I spent the last 110 seconds of those two minutes so uncomfortable that I couldn’t think about anything else. It wasn’t painful, mind. Just profoundly uncomfortable.
My PT printed out the exercises. I was to do them twice per day and come in twice per week. If I made progress, I could drop down to once a week. While the PT seemed nice enough, I’ve decided to be as compliant as I can. Training is a process I understand. This is just more of that — but with fewer reps and visible changes.
My second appointment was more of the same, mostly. I suspect my third will be remarkably similar as well — and on and on until I can lay on my belly for hours on end without so much as a heavy sigh.
Sitting for long periods of time remains a challenge right now. My sciatic nerve will pitch a toddler-level tantrum once it has had enough. I’m the tin man in the morning until I move around enough to warm up. It’s a hassle but I do get to run. For that, I will be grateful.
Adrienne Martini writes about more than running. Her most recent book is Somebody’s Gotta Do It: Why Cursing at the News Won’t Save the Nation but Your Name on a Local Ballot Can.
