Run hard. I believe that wholeheartedly. I make a rule never to run less than 4 miles. I honestly think it’s a waste of time because usually my body is still ramping up between mile 3 and 4, so why stop then? I don’t believe you get the full benefit of a run unless you’re pushing yourself beyond a perceived limit. Many people ask why I like running, or rather, LOVE running. They’ve told me, “Anne, the only time I run is when I’m being chased or going after a ball.”
So why do it? Two words: “runner’s high.” I’ve also called this my “second wind.” I cannot imagine many things I enjoy more. The runner’s high comes at different times depending on what type of runner you are. For me, it arrives around miles 6-7. Suddenly my body breaks through whatever barrier it’s been pushing up against, my legs feel lighter, my strides pick up in speed and I feel energized. There are other feelings I could compare this to, but I’m not discussing that here. This is a PG blog, my friends. Behave yourselves.
I’ve been training for my fourth Kaiser Half Marathon (http://xnet.kp.org/sanfrancisco/) and did an 11 mile run today from the Marina Green to Fort Point and then over the GG Bridge and back. The longer run allowed for probably 1-2 of these second winds. I started to think about this feeling of euphoria and where it really comes from? What contributes to it? What heightens it? Biologically, there is the endorphin factor, whereby engaging in strenuous activity increases your body’s endorphin production, resulting in a state of well being or excitement. There is also a theory that “runner’s high” occurs after completing a challenge, or something that is mentally intimidating. It’s literally mind vs. body and you’re left with the choice: will I give up and let my body win? Or will I tough it out and push through? I found a quote from Yiannis Kourous (legendary Ultrarunner) about this concept that I think explains it perfectly:
”Some may ask why I am running such long distances. There are reasons. During the ultras I come to a point where my body is almost dead. My mind has to take leadership. When it is very hard there is a war going on between the body and the mind. If my body wins, I will have to give up; if my mind wins, I will continue. At that time I feel that I stay outside of my body. It is as if I see my body in front of me; my mind commands and my body follows. This is a very special feeling, which I like very much. . . It is a very beautiful feeling and the only time I experience my personality separate from my body, as two different things.”
I know what some of you are thinking: “I don’t want to run 11 miles. Heck, I don’t even want to run 7 miles!” That’s okay. Like I said before, to each his/her own. We all have our different challenges and limits and “runner’s high” will adjust to those. There are even a couple things you can do that I think will help increase your chance’s of a “runner’s high.”
1) Get outside. Yes, you can run on a treadmill but how much fun is that? You run the risk of tripping and falling off (yes, this has happened to me, pretty awesomely embarrassing). Not to mention that we live in San Francisco! Is there really any other place more beautiful to run? Take a jog down Embarcadero along the water. Or down Marina Green with the Golden Gate Bridge as your backdrop. Do a trail run in Marin. I guarantee the run will go faster when outdoors than if you’re in a concrete building on a treadmill watching “Jersey Shore” on MTV.
2) Integrate sprints or acceleration strides into your running. Yes, you can always run at a solid pace and just increase mileage, but to really get your body to another level, you’ve got to go anaerobic. I remember when I started running several years ago. I was probably at a 9-9:30 pace per mile. Over time, I gradually integrated sprints into my runs, and my heart rate peaked to a new level. I concurrently saw my pace quicken and now run between 7 to 7:30 per mile.
3) Make a great Running Playlist. This will depend on your taste and what type of run you’re doing. I know that when I’m out for distance and not speed, I have a more mellow group of songs with an even pace I can hold. If I’m prepping for a race, I want a compilation of songs with fast-paced beats the build over time. My friend Rob recently got back into running (he’s also going to do the Kaiser race) and asked me for some songs for his Running Playlist. I asked a few other friends for their recommendations and have listed items out below. You may even start to associate certain songs with running. For example, whenever I hear my favourite Muse song (Map of the Problematique) I instantly want to get my legs moving.
PaoFit Running Playlist:
1) “The Stars” by Moby
2) “Butterflies & Hurricanes” by Muse
3) “The Adventure” by Angels & Airwaves
4) “Viva la Vida” by Coldplay
5) “Aerodynamic” by Daft Punk
6) “Oil & Water” by Incubus
7) “Whine Up” by Kat de Luna & Elephant Man
8) “Bossy” by Kelis
9) “Supermassive Black Hole” by Muse
10) “Map of the Problematique” by Muse (FAVORITE!)
11) “Natural Anthem” by The Postal Service
12) “Climbatize” by Prodigy
13) “Ready to Go” by Republica
14) “Diablo Rojo” by Rodrigo y Gabriela
15) “Breathe Me” by Sia
16) “Hit the Floor” by Twista & Pitbull
17) “Wolf Like Me” by TV on the Radio
18) “Glorious” by Muse
19) “Ching-a-Ling” by Missy Elliot
20) “Da Funk” by Daft Punk
21) “Hearing Damage” by Thom Yorke
22) “Beatbox” by The Sounds
23) “1901” by Phoenix
24) “Sweet Disposition” by Temper Trap
Check them out, make a mix and put it on your IPOD. Then get outside and start running. And if anyone asks you what you’re running after or chasing? Tell them “Runner’s High.”
