It’s been a little awhile, I been so busy checking out all that Steemit has to offer! I didn't forget about this series though, the show must go on!
One of the ways I have been able to lose weight while still enjoying the nectar of the gods is Running. Running may inspire yawns as it is quite straightforward and easy. That’s precisely the reason it is so good! Anyone can do it, and it often does not cost anything to get started. No gym pass, no instructors, no expensive equipment. Outside is the road and the whole battle is just getting out there and taking the first step. I cannot stress enough the brilliance of minimalism and simplicity, especially when attempting a weight-loss journey. If the practice is too complicated, strict, and has too many barriers to entry, it most likely won’t be a sustainable practice that you will continue. Running requires grabbing some gym shoes and can be done anywhere. It helps to have some music and a reliable running app on your phone. That’s all you need to get started. If I needed to understand complicated systems and purchase hundreds of dollars of equipment to get started, I would probably never even start in the first place.
Me feeling good after a run!
There often is some controversy about running in regards to injury. The most popular excuse to not run is that, “Running wrecks your joints. When you get old, you will barely be able to walk because your knees and ankles will be messed up.” There’s some truth to both sides, so let’s break it down:
You will get injured if you are running too much, too fast. Worst thing to do with any workout regimen in my opinion is go from 0-60 quickly. Over-exerting yourself will not incentivize you to continue or cause you to be injured, both of which will bring an end to the practice. The best way to start running and stay motivated is start walking. Once you enjoy walking, start jogging at some point. Run a mile, half mile, whatever is comfortable at the time. As you continue on incrementally, you get yourself up to running more miles and slowly build the leg muscles stronger to handle more and more. If you try to run a marathon right off the bat, you will get injured. The people who run marathons or run dozens of miles a week typically do get injured, and if they don’t, it is because their body has been trained to handle it. Even walking or running a little will have a dramatic impact on your metabolism and well-being, and for such a small initial investment of energy and time.
Our feet are not designed to run on pavement. We are supposed to run on softer surfaces. Thus we often wear running shoes designed with thicker soles. They absorb the shock of the pavement, a surface much harder than our body tissue, Our ankle and leg would absorb the entire burden of the pressure and force without the shoe’s padding in between. The problem with these shoes is they potentially don't allow the muscles in our feet and legs to strengthen by protecting them too much. Thicker soles, especially thicker at the heel, cause runners to land on their heels first, because that’s the part of the sole that touches the ground first. That’s not good. The ball of the foot is the part that is designed to absorb the shock properly, and running on your heels will lead to injury. So yes, you can get injured running, but taking it slow and perhaps having shoes with soles of medium thickness can mitigate most of this risk. Outside of these risks, many injuries spring from improper form. The principles of form are quite simple:
Run “tall” with good posture
Stay relaxed and breathe
Land on mid-part of foot
Maintain a proper cadence. Cadence is a fancy word for steps per minute. Typically you should be at 180 steps per minute.
For more details, please check out this article which goes into a little more detail about the these 4 principles:
http://www.runnersblueprint.com/proper-running-form/
Running is probably one of the most rewarding exercise practices I have ever done. The way you feel afterwards is almost like a drug. A huge amount of endorphins are released, resulting in a peaceful state of euphoria afterwards that makes the rest of the day beautiful. I love getting a good sweat, because it feels like I am getting out all the negative energy out of me that I been holding onto. It’s quickly become my hangover cure. After getting properly hydrated, running lets me sweat out all the junk and I feel excellent after.
Some nice running gear I got for Christmas!
These principles were not something I thought up, but what I experienced through months of hard work. When I started running, I could not even run a mile. I was so out of breath that I would make it a few blocks out and just be gassed. That’s why it is so important to go slowly, not only do leg muscles need to strengthen but the lungs need to be slowly acclimated to the running. After a while, the lungs will grow accustomed to longer periods of running and breathing will get so much easier. I now run 4 miles without even getting winded. I am currently training for a half marathon in April, and will run 7-8 miles recently, working my way slowly to 13 miles.
Running burns a LOT of calories, which is important for us beer drinkers. Running can burn anywhere from 500-1,000 calories an hour. I love big stouts, which are chock full of calories. Take your average stout at 400-500 calories. A half an hour of running will take care of that easily. Running early does not just burn calories but fires up the metabolism which promotes higher amounts of fat-burning through the day. It’s such a small investment that you can start easily, and the benefits are huge.
When starting running, I prefer to prioritize technique first. Running a little but learning the proper form will build the foundation you need to move forward more easily. Then, focus on distance. Start at a mile, then 1.5, 2, and so on. Moving incrementally allows to keep your balance and still progress. After you reach your goal distance, you can focus more on time. It’s not a race, and time is the least important.
I recommend getting some great music on your phone or an interesting podcast to keep you entertained and relaxed while running. The silence during running can be pleasing, but it makes it quite boring and you start thinking too much, so something in the background can do wonders. One of the great benefits outside of weight loss is running power to clear your head. Allow yourself to escape your worries and things going on with your life by just tuning out.
Running apps can be beneficial for tracking your progress. Apps like Strava and MapMyRun use GPS technology to track the distance you run and even show a cool map of your run afterwards. Time, calories burned, and many other metrics are also generally offered. It’s great to see how much you have grown since the beginning of your journey and only does more to keep you motivated.
Running in the cold: So I am in Chicago, so it snows and the weather is pretty crappy most of the year. When it is cold, make sure you do not run in temperatures less than -15 Fahrenheit to avoid hypothermia. Personally, I like running around 5-10 Fahrenheit, but anything at 0 or lower I do not enjoy. Wear some gloves to avoid hypothermia since the extremities are the most sensitive to cold. Cold hands will make you lose your focus. Dress warm but allow yourself range of movement. Wear a hat to keep your head warm as well. I do not like wearing scarves as they restrict breathing, so I will wait to get warm or avoid runs with a cold windchill. Compression pants or leggings are helpful for under your pants for extra warmth.
Your muscles will be cold at first so walk and stretch beforehand. Cold muscle gets injured and you don’t need that. Make sure the ground is not icy as this will not be safe running pavement. If there is snow, be mindful of step at all times. If you hate the cold, the first minutes will be a little uncomfortable, but your core will warm up eventually and you will feel much better if you continue on.
Me after a winter run!
Super Important: Now to the best part, drinking and running. One of the best things I have done in life was join a running club. Not just any running club, but one for a brewery! The Mikkeller Running Club started when runners got together to run to the famous MIkkeller Brewery in Denmark. Now, there are over a 100 chapters with most major cities around the globe having one. And if there isn't one, start one! I have been a proud member of the Chicago Chapter for several months and feel nothing but positivity. The idea is simple, we get together at a brewery or tap room, and run a 5k (3.3 miles). You don't need to be able to run the full 5k...you can walk, do some running and then head back, or even skip the running. It’s a very open and accommodating group for all running skills. After the run, we come back for free beers and socialize. People bring special and rare beers to share, we order food, and have an amazing time. Running with others lets you learn better form, learn more about running from veterans, stay motivated, enjoy the best beer, and make new friends. Also, nothing beats that beer right after the run!
I am in the back there, trying to keep up with these guys!
Even More Important:
Hydration and fuel is key. Make sure to drink plenty of water before and after. You do not need to eat before, but I recommend having something after. Running burns a lot of calories and goes through a lot of water, so you’re body will be craving both after. You want to avoid dehydration and malnutrition when putting such demands on your whole body.
Thank you all for reading, I would appreciate if you followed and/or upvoted me. I look forward to writing more about beer and meeting fellow beer drinkers.
Check out the rest of the series as well!
Uncited pictures were provided by: Myself or members of MIkkeller Running Club - Chicago Chapter
I only just stumbled on this article but thank you for posting it. I needed the inspiration to get my old running shoes out of the cupboard. Cheers mate.
Thanks so much. I never thought I’d be able to other people into running!
I enjoy running but with this terrible snow we've been having lately been having to do my working out at the gym. I recently started doing the stair machine and man those things beat the heck out of you. I can run a few miles without hardly breaking a sweat but man 5 minutes on the stair machine and I'm dripping all over the machine. I absolutely hate it but its a good workout
I hear ya, I been holding off as well, fortunately it's starting to melt so the weekend could open up (but who knows with Chicago weather).
I know the machine you're talking about....I call it the "Stairs of Death". Amazing cardio, but it's torture!
How did you get that $69 vote from "hendrikdegrote"?!?! What bot do you use? I can't figure this shit out still!!! Help me amigo!
I woke up this morning to that. It was quite a shocker as it was not my doing. I am still learning myself, just humbled that someone so influential would like my post like that.
That's incredible! Well done mate!!
This is great stuff!
I especially like the part about our feet and whether not not people are "meant" to run. It's so important to develop proper form, and concrete and treadmills ruin this. Have you read Born to run?? It really hits on that topic. One of my favorite books.
I love running, but I'm totally the opposite about listening to stuff - just a distraction for me, I guess I just love to think. I like the aspect of really engaging my entire body and mind - sort of treating a run like a yoga session. I also find my clearest thoughts happen running. Everyone is different!
I live in Detroit, so totally know the whole cold running game too. I like to find basketball leagues to justify not running in the winter :)
Thanks for reaching out! I have not heard of "Born to Run" but will definitely look it up. I am very avid reader and love getting recos. I want to read more about running as my interest in it grows. One of my favorite post-modern style writers, Murakami is also a long distance runner and wrote a book, "What I Talk About When I Talk About Running: A Memoir? I have heard rave reviews about this as well.
You're right. Everyone is different. Some music gets me out of my head. All the sudden I am just running without thinking. It's awesome. However, there are a few times my phone died, and I just ran in silence. I am starting to like that as well, but I am still a huge overthinker. The music blocks my thoughts and gets me to where I need to be, but I aspire to lose it at some point once I can get more control on my thinking. I do yoga 1-2 times a week too, and I like when they have the ambient music in the background. I think I still have a way to go but I'll get there.
I love Detroit. I go once a year for the electronic music festival. Great city, and with an emerging craft beer scene that keeps me wanting to come back.
Cheers bud!
Just ordered that book.
Now that I live downtown, I always wonder how people with headphones in can be totally aware of cars. I'm notttt really trying to get hit.
Beer scene is definitely growing here! Check out Batch if you haven't. My friend just took over as head brewer for Detroit Beer Co.. They were always a major let down to me brewing the same boring beers over and over, but he's changing things. I helped open Eastern Market Brewing Co. - that made me realize I actually never want to open a brewery myself! Brewer there is maybe the nicest guy ever.
I hear ya. Running in the city is difficult. Too many stoplights and dangers, hard to focus. We have Lake Shore Drive and I think Detroit has some running space near Windsor border and the boardwalk by Downtown, right? But if you don't live right along the lake, the idea of the casual run becomes less feasible. I used to do the four corners of my block, but that gets boring. Running at 4 AM when no one is around works, but that's usually when the "crazies" are out and that's sooo early. I try to drive or commute somewhere else and go run at the park district as much as I can where there's lots of space.
Thanks for the brewery recos, I will check it out! Last year I did Traffic Jam and Snug as well as Motor City Brewing across the street. The year before, Jolly Pumpkin. I'll have to check those out if I can make it down this year!
I've never heard about mixing running and drinkint but it's great idea! Maybe I'll like running;)
Running and drinking is possible! But...I would run first, and drink after. The other way around can be trouble!