Running Better

I'm currently reading 'Born To Run' by Christopher McDougall; a book that tells the tale of an indigenous people living in the cliffside wilderness of Mexico, called the Tarahumara, otherwise known as the best runners in the world. They can run distances of over 100 miles continuously and in some of the most perilous terrain on earth, with nothing but a pair of sandals and a smile on their face. The book talks about famous ultradistance athletes who have competed against the Tarahumara people and investigates what is behind their success.

The conclusion is that they can run so far simply because they love to do so. It is an integral part of their social culture; it is both daily life and a daily joy for them. It reminds us that you don't need to have the most expensive footwear or running gear to be able to perform feats of massive physical endurance. You've just got to have the heart to do so. In fact, this book talks about the lack of scientific research behind the marketing of running shoes and that there is no evidence to show that they either improve performance or reduce injury. In fact, it argues that injuries have increased since the advent of cushioned shoes. It says that nature gave us all the equipment we need, that humans have been running for thousands of years to escape predators and to hunt prey. We are naturally equipped to do it and there is no better equipment than that which nature gave us.

"That was the real secret of the Tarahumara: they'd never forgotten what it felt like to love running."

In fact, there are a small number of scientists; paleontologists, anthropologists and sports coaches, who believe that running was a key factor in our evolutionary migration from other primates. We have a number of physical differences from the chimp, which are crucial to our ability to run; the Achilles tendon, arched feet, the ability to manipulate our breath, the nuchal ligament (a ligament in the neck that balances the head), the fact that we are naked and sweat in order to cool down rather than pant. These physiological differences mean that we can run for long amounts of time, where as most animals can only do it in short bursts. This book argues that early man used to hunt animals by isolating them from their pack and wearing them out by chasing them until they dropped. Admittedly, we are slow runners compared with other animals, but we're built for endurance, not speed.

 

It is yet another book that confirms how integral exercise is to our overall well-being and the joy that can be taken from it. It is a reminder about getting in touch with our physical selves again and how through exercise, such as running, we can cure some of the stresses and sicknesses of modern life. But it is a reminder of how natural it is to be active; a reminder that we were once animals that had to compete against others through acts not just of intelligence, but of agility and stamina. We have forgotten this fact and become fat, lazy and mentally ill because of our sloth.

I truly believe that in combination with the better parts of modern civilisation, a little backstep will help us lead more fulfilled lives. To some extent, we must embrace the inner animal. Before the advent of agriculture and industry and this thing we call modern life, humans were more inclined and more able to perform as athletes do today. How many people can run for 5 minutes, let alone 5 miles or 5 hours?

So why is it that not everybody likes running if we are so well equipped to do it. In 'Born to Run', it says "Humans are the only creature to have a mind-body conflict... while our bodies are built for performance, our brains are constantly looking for efficiencies." The point of work is to negate the existence of itself. I.e. we work so that we don't have to work so hard in future. Today, we can see examples of lives lived purely behind the screen of a television or computer. In fact, it's probably possible to spend your entire life without moving very much at all. You can work from home, get your food delivered to your home and socialise via the internet. We've invented technology that largely eradicates physical activity. But what we've failed to notice is that we need it. Our health relies upon it. Our mental health as much as our physical health.

"There's something so universal about that sensation, the way running unites our two most primal impulses: fear and pleasure. We run when we're scared, we run when we're ecstatic, we run away from our problems and run around for a good time."

I believe that we are misguided about exercise. It is not a burden, it's a joy, or at least it can be if you are in the right mindset. It naturally releases serotonin in your brain; your happy drug. If you feel unhappy, exercise can cure it. And you only have to look at the nature of the human animal to understand why. I believe that we need to take a step back towards mother nature in order to cure the modern malaise. By incorporating regular running, or any kind of physical activity, into our lives, we can be much happier, confident and balanced people. As children, every human being runs about, but is told to slow down. In the developed world, running no longer remains a part of our culture, a form of social bonding or a means of survival. As we get older, we're primed for a life in the office, behind a desk. We're told that running is a chore, something that's unenjoyable but something we should do. We've forgotten how to enjoy it.

"You will not find a 4-year-old on this planet who does not like to run. Why? Because they haven't been told it's a workout."

I ran the Race for Life on Sunday and have raised around £270 for it. I found the whole experience absolutely thrilling and despite not training regularly beforehand, I still managed to run the whole thing without stopping. I can't wait for my half-marathon. 'Born to Run' has really changed my outlook; I see running as a mental exercise as much as a physical one; to endure such distances, you have to enjoy every step, you have to be relaxed. I've come to enjoy the feeling of running; the rhythm of it, the power of it. Knowing that we are physically designed to run great distances really inspires me and I hope to push myself one day to completing a marathon and maybe even an ultra. And it was 'Born to Run' that gave me this attitude.

"You don't stop running because you get old, you get old because you stop running."

Better Confidence - The Benefits of Martial Arts

Men are physically stronger than women. Unfortunately, it's a fact and one I've not wanted to admit, until recently when I was forced to. I've always been an advocate of equality, especially between men and women, but in the realm of physical strength, I am unable to make that claim.

The study of martial arts is something that can help empower women against men. I started a form of Kung Fu called Wing Chun in May 2009; the whole principle of the system is that intelligent movement can overcome strength. It takes dedication and practise, because it is about coordinating your body to react in a certain way to threats, but after time, I truly believe that it can give anybody who practises it a greater sense of control and confidence.

Wing Chun

The story goes that Wing Chun was a female nun who helped invent the fighting system for a princess. The princess was supposed to marry a king, but didn't want to, and so proposed that if he could beat her in a fight, he would be able to take her hand in marriage. The nun taught her how to win this fight.

This may be myth or legend or complete poppycock, however the principles of Wing Chun are feminine ones. It is not about opposing force, but redirecting it; not offering resistance but adapting. It is a beautiful and intelligent art that incorporates Taoist principles with basic principles of physics to make an efficient, effective fighting system. If somebody attacks you, Wing Chun teaches you to anticipate it by refining your sensory perceptions; both visually and through touch. It is about training a sensitivity to the movement of others. You will know where your opponent intends to strike and where best to strike them before they get to you. You can redirect the force of an attack easily and in the most efficient way, often by using your opponent's energy against them.

"It is not the strongest of the species that survives, nor the most intelligent that survives. It is the one that is the most adaptable to change." Charles Darwin

Wing Chun is based on some simple principles, such as protecting your centre, keeping a certain angle in the way you hold your arms, taking the shortest route to a strike, adapting to change and flowing like water.

You have to study physical and psychological coordination intricately. I enjoy it for so many reasons, not least because of my personal interest in Taoist thought, but I truly believe it can enrich your life in so many ways. It is a lesson in discovering yourself mentally and physically. Physically, by giving you a much more heightened awareness and respect for your own body as well as a confidence in mastering it and using it to master others, and psychologically by developing your response to situations of high anxiety and stress. Through it, you learn to master your fears.

In short, Wing Chun can give you the confidence to feel like you could win a fight, and sometimes that can mean the difference in whether someone attacks you or not. Sometimes, looking like a victim can turn you into one. My teacher told a story about a time when he was threatened outside a club, by someone who had picked up a weapon, but because he clearly looked like he was assessing how to defend, the attacker backed off. If they think you'll give them too much of a hard time, they might leave you alone. Unless you come across somebody who is properly deranged, most human beings do not like confrontation, especially if the fight is not easily won, otherwise it is contrary to their own survival mechanisms. Intimidating behaviour is often a front, but for those occasions when it isn't, it helps to have practised some intelligent ways of defending yourself.

Kung Fu really changed my life; I discovered that my emotional and psychological wellbeing depends on my physical self. I take much more care of my body - once I got past beginner grades, I really developed a heightened understanding of what it means to look after myself. I stopped smoking, I eat better and I took up running. I'm much more coordinated and at ease in my body. I got a lot of self-esteem from it.

"Kung Fu's principle aim is to give you the tools to defeat the only opponent that can never be run away from".

I'm lucky enough to train at Cambridge Kung Fu, under Sifu Ross Sargent, with an absolutely fantastic group of people. The classes are relaxed, we often meet socially and talk to each other regularly on Facebook. That said, for those that want to undertake the study of kung fu seriously, the teaching and resources are available and Ross is one of the most inspiring people I've ever met. If you are local to Cambridge, I recommend you have a look at http://www.cambridgekungfu.com/ for more information.

Women's Self Defence

I really feel that martial arts or self-defence classes can help improve the confidence and lives of all women (and men) and would advise everyone to take it up, especially if you have ever suffered an abusive relationship or assault. I personally like to train against men, but if you are female and you don't feel comfortable training alongside men, then women-only classes are available. See http://www.brickhandbag.com/ for an example in the East of England.

Feeling Better

To those who haven't ever been sporty or athletic, exercise is the kind of thing you always talk about doing, but never get around to. You know you should do it, but you also know that it's hard work and doesn't feel very nice. It's unpleasant, uncomfortable and increasingly unlikely - you tell yourself that getting fit doesn't matter that much after all, or you'll start another day. Exercise is a drag. Right?

Wrong.

Exercise is one of the easiest things from which you can feel the benefit in every aspect of your life. From just two hours a week, you can improve your confidence, beat stress and improve your overall well being. Whatever your motivation is, whether it's to feel better about your body for how it looks or for how it performs, exercise is the answer. And it's just not as unpleasant as everyone makes out.

My Story

I'd always had a low self-esteem about my body. I hated PE in part because it meant getting changed in front of everybody, but also because as a teenager, I had an addiction to approval and I never got that on the sports field. I was decidedly average at competitive sports and if I didn't win, I wasn't interested. I was never particularly encouraged to be sporty; since I showed an aptitude for academic pursuits, that's where I was nurtured. I rarely exercised and got to the age of 24 before realising what I'd been missing out on.

What got me off my wobbly, untoned ass? Being dumped. My heart was broken and I was feeling very low about myself. I've always been a 'curvy' sort of girl; I liked my food and I never exercised. This meant that underneath the clothes, was a lumpy, bumpy and misshapen monster that I hated to reveal. I'd always had an issue with my genetic misfortune of being given the cellulite of an 80 year old, but what I didn't do is take any personal responsibility for it. I blamed my parents instead of facing the fact that if I worked out, it probably wouldn't be so bad.

So I started jogging. This was 7 weeks ago and I've lost 3 inches around my waist. I don't actually weigh myself since my target has never been to be stick thin. I just wanted to tone up and not feel ashamed of myself. I've gone from someone who couldn't run for 5 minutes, to someone who can now run 5km easily. It's not just about improving my physical image, it's about having the stamina and fitness too. I didn't realise how much my lack of fitness was affecting me; I didn't realise that going for a quick jog every night could cure my self-confidence. Within just a couple of weeks, I truly felt empowered.

Once I got going, I became addicted to it. I've now decided to run a half-marathon in September, so that I have a reason to push myself towards higher levels of stamina. I started off slow, just trying one lap around my local park. I just stuck to what I was comfortable doing; if I needed to walk a bit, I did. Discovering that I actually enjoyed running and wanted to be good at it, I also gave up smoking. I'd been giving up on and off for a while, but always succumbed when I was out drinking and socialising with friends. Ultimately though, I wasn't enjoying smoking much and wanted to give up. Running gave me more reason to look after my body.

Giving up also contributed to this new sense of strength and confidence I'd found. I was no longer ashamed of my body; I was proud of it and I wanted to look after it. My cellulite hasn't gone completely, but it's certainly improved, and I have no doubt that by September there'll be a dramatic difference. People have been telling me I look great. And for once, I really feel it. I've set myself a goal and in the summer I'm going to celebrate achieving it, by taking myself on a beach holiday and wearing my bikini with pride.

(I'm running the Race for Life, which is 5km, as a milestone on my way to the half marathon. If you'd like to sponsor me, please visit my fundraising page...)



The Facts

Exercise releases endorphins, which are happy hormones. Chemical releases are producing mood-enhancing changes in your brain. On the biological level, the exercise is having an effect each time you do it, but on the psychological level, you'll experience the benefits I did; improved self-confidence and a feeling of self-reliance. A feeling of being able to look after yourself. And this new state of mind will affect all other areas of your life in a positive way. Scientific research is starting to show evidence of just that and books such as 'Spark' by John Ratey document the evidence. In fact, I stumbled across an article this morning, once again lauding the benefits of exercise:

http://www.independent.co.uk/news/science/exercise-can-counter-effects-of-age-on-brain-1965613.html

If you feel depressed, taking a pill that alters the chemistry of your brain will, in the short term, make you feel better. But it won't cure the underlying cause of the misery, which lies somewhere in the way you live your life or your circumstances. It is easy to say that if your circumstances are making you miserable, you should just change them. But often, depression makes you feel as if everything is a mess. You have no idea where to start to make things better. You have no idea what to do or where to turn or how to get out of the situation. It's often a very vicious negative cycle that self-perpetuates. Anti-depressants can help people take the first step out of the vicious cycle, but so can exercise. On the back cover of the book 'Spark', there's a quote saying something along the lines of, "if the effects of exercise came in pill form, we'd all be taking it".

As a descendant of the primate, we are essentially animals. Modern life means that we are largely sedentary - most of us spend eight hours of our day sat on our arses in front of computers. This kind of lifestyle is completely unnatural and our bodies have not evolved out of our intrinsic need to move, to run, to climb trees, to hunt and escape predators. Letting our bodies become inert, useless lumps has a dramatic impact on our psychology and this is what I personally discovered when I started exercising. I didn't realise quite how low my self esteem was, until it destroyed my relationship. And I didn't realise how easy it was to exercise.

"Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it." Plato

A World of Options

Exercising does not have to be a grind. There are so many different types of sporting activities you can take part in. There are aggressive sports like boxing or rugby, or there are calming exercises, like yoga or tai chi, indoor or outdoor sports, lone wolf or pack sports. There are just so many options. Exercise doesn't always have to be competitive. You don't have to go to a gym full of posers and it doesn't have to be for anybody but yourself. It doesn't have to make you embarrassed or cost you the earth.

I don't like the artificial environment of gyms, or their membership fees, but I'm lucky that I enjoy running, since it's free for me to head down to my local park and do a couple of laps. I also bought a couple of kettlebells - I spent a total of £50 and now have a piece of equipment that allows me to work out in the privacy of my bedroom. You can find instructions for kettlebell exercises on the web and spend a quick half an hour in the evening toning up your flabby bits.

Get online and check out your local directory for sports clubs and see what's out there.

Motivations

I don't agree that everybody has to be a size 0 to be attractive and I don't agree with the kind of imagery the media uses to convey an idea of 'beauty'. Beauty is subjective. Exercising is not, for me, about getting stick thin. It is about having muscle tone, having power, strength and the stamina to run as far as I want to. It is about being a 'good animal'. I like the idea of showing off too; personally I am quite competitive. But each individual will have different motivations. For example, a colleague of mine spent a number of years in a physically abusive relationship - since breaking up with the guy and escaping the torment, she's taken up kick boxing and she's empowered by the knowledge that she would now be able to handle the threat of physical violence from a man (more on women's self-defence in the article 'Better Confidence').

The first step is to find something you might enjoy and give it a try. And if you don't enjoy it, don't worry, try something else. Mastering your body through exercise puts you back in touch with your physical self. Looking after your physical self means that you will be happier pscyhologically - your mind and body are connected and one affects the other. Things like the placebo effect prove that the power of the mind can play a large part in healing the body. So why shouldn't the body play a large part in healing the mind? Once you start taking control of your body, you realise you can take a lot more control in other areas of your life too. Of course there are things beyond your control, but the important thing is to realise that there are some things that aren't, including how you feel about yourself and your body.