Not everyone realizes this, but it’s not okay to change your fitness routine. It’s not okay - it’s MANDATORY. First of all, doing the same routine over and over can eventually lead to stress injuries. Second, it’s boring. Third, the body adjusts and the law of diminishing returns sets in. Perhaps most importantly, any single routine may neglect entire areas of the body. This is why it’s so vital - and fun - to occasionally pause and pivot.
I first started switching up my workout because my college gym had strict 30-minute cardio sessions. If you tried to stay on the machine longer, a bouncer would come over with a clipboard and evict you. I used the cardio equipment while I read my homework, and a half hour wasn’t enough. I learned that I could get a better/longer workout if I signed up for adjacent time slots and simply moved from one machine to another.
I also learned that more than five minutes on the stair climber made me want to barf.
Sometimes all the cardio machines would be booked. That’s when I started learning to use the weight machines. I was getting over a bad breakup, so my girlfriends would spot me and encourage me and keep me company. That boy was no gym rat and it was one place on campus where I could sulk in peace.
I started to see the gym as a place of refuge, a solace, and a mood adjuster.
Over the next fifteen years, I learned that Gym Me had high energy and a good mood, while Default Me was mopey and got sick a lot. I also had to change what I was doing many times due to relocation, job change, injury, or forgetting who Gym Me was. For a while.
Being fit has a tendency to reveal mysterious superpowers that weren’t even what you were training for. I’ve astonished myself with the suddenly revealed ability to climb a rope, do a headstand, or whip out a new hula hoop trick after watching someone else do it for a few seconds. The fun stuff!
The fun stuff, like toppling a 250-pound huge dude with a jiu jitsu throw.
I’m doing a pause and pivot right now. It’s been really emotional and difficult, because I’m stubborn as all-get-out, but it has to be done. I recognize this. It’s my own idea and my own plan, and still I’m struggling with my traitorous emotions. My feelings, always getting in my way and trying to ruin my strategic vision.
I’ve been enrolled in a martial arts school for nearly a year and a half. I convinced my husband to join, and we’ve been going to kickboxing classes together, a lot of the time at least.
There have been problems, though.
On his end, he’s lost nearly twenty pounds. His neck mobility has vastly improved and his chronic back pain is almost completely gone. He revels in fighting and he’s been getting the blue belts to teach him higher level secrets. He’s in the best shape of the fourteen years I’ve known him. He’s as happy and excited as a little kid with his first skateboard.
On my end, I’ve been going through several months of health struggles. I got a bad cold in the beginning of August, and that somehow turned into being sick 40% of the time between August and January. I missed (and paid for) weeks of classes, which unfortunately cost 25% more because I had just leveled up to the advanced classes. I went to the doctor to find out why I kept getting sick, fearing the worst, and she said she had known a fellow doctor who had the same problem. She wasn’t getting enough sleep during her residency, her stress level was high, and she could never quite recover fully before she was exposed to another cold. This doctor told me I would probably keep getting sick until the end of this year’s cold and flu season.
I mean, at least my blood work is good.
I did some research on my own end. It turns out that intense exercise can lead to being more vulnerable to colds and flu. Yeah. It makes sense. I would keep pushing myself a little too hard and trying to get back into classes a little too soon. I’d start going out and trying to work out at my normal intensity every time I reached 80% recovery. It was like trying to shut a door and having a mosquito fly in. Again and again and again.
After literally the twelfth time I got sick in eight months, I finally realized I had had enough. I need to give myself a break before I wind up on an inhaler. I paused my gym membership and told everyone I’d be back in six months or so.
This has nothing to do with grit or perseverance or fortitude. Those are the qualities that got me into this mess.
This also has nothing to do with abdicating on my body and burrowing into a recliner. I know I can’t do that because sedentary behavior impacts my thyroid, and I feel far, far worse when I sit around all the time.
This is a sabbatical, a pause and a pivot.
The first thing I’m going to do is to get over this most recent cold. I’ve been organizing my digital files, catching up on email, reading, and sleeping as much as I can between my neighbors’ centaur races or whatever they’re doing up there.
My pivot is to focus more on cardio over the summer. My husband and I talked it out, and remembered that when I was training for my marathon, I felt great all the time and I never got sick. I didn’t get sick that entire year! The only reason I quit was that I overtrained my ankle and wound up in physical therapy for six months.
I know more about stretching and cross-training now. I also know the warning signs. There’s no way I’ll do that to myself again.
The other thing is that I gained fifteen pounds in my shift from endurance running to boxing. Granted, some of it is muscle, but it doesn’t seem to be doing me many favors. My weight regain is perfectly correlated with the return of my night terrors, migraines, and vulnerability to seemingly every passing airborne virus. It’s gotta go.
The great thing about testing weight gain or loss as a variable is that it’s temporary. If you don’t like the results, you can always go back in the other direction. If I lose “too much weight” I can just eat more and put it back on over the weekend. *shrug*
The most important factor in a pause and pivot is the feeling of returning to center, of fully inhabiting one’s physical vessel. I am my body and my body is me. High energy is my birthright. I’ll do whatever I need to do to take care of myself and give myself the utmost strength and mobility.
On social media, a lot of people spend a lot of time saying a lot of things that make them indistinguishable from bots. There could be entire predictive text buttons with these bumper-sticker sentiments. You could even write a script that posted them for you while you went off to make a sandwich. Of all these repetitive, commonplace reactions, Quit Posting Your Workouts is one of the most common. After consideration, I tend to agree. I used to post my workouts to Facebook, and I quit... Facebook. If you’ve been frustrated by this particular issue, pro or con, maybe my outlook will be interesting.
Here’s the thing. Everyone does something that is interesting to some friends, irrelevant to others, and annoying to yet others. If we remove all of these topics, what could there possibly be left to talk about?
My workout is a significant chunk of my day and my life. It’s an enormous part of who I am. It’s how I beat illness, it’s a constant research topic, it’s an area where I explore and learn new things, it’s where I see and hear much of what I find interesting. It’s also where I now make most of my friends. Asking me never to share about this part of my life is precisely like asking someone else never to talk about their kids, their job, their home remodel, or any of their hobbies. Wouldn’t it be nicer to just unfollow, scroll past, or otherwise ignore posts that don’t interest you?
Maybe, like me, you’ve posted about workouts in the hopes of connecting with your other friends who also work out. Maybe, like me, some of your friends cross-train, and thus can’t capture everything we’re doing through an app like RunKeeper. Maybe, like me, you have a years-long running conversation with a small group of friends who are constantly exploring different types of workout. Maybe those conversations are one of your main reasons for ever logging on to social media at all. If there’s ever a more suitable social media platform for us, one without all the non-workout BS, we’ll all stampede toward it and never look back.
Or maybe you’re one of the forty percent of Americans who never do any kind of exercise whatsoever, not even walking for fifteen minutes. Maybe all this talk just irritates you to no end. I dunno.
What I found was that sharing my workouts tended to generate friction for a variety of reasons. It brought up disagreements and mean comments from people who I had previously liked, people I considered my actual friends before social media came along and ruined it. I exercise because when I don’t, I suffer physically, and I don’t really feel like I have an option. For whatever reason, other people interpret this as body shaming, as buying into the beauty myth, as some kind of psychological problem, as proselytizing, or as just being a terminal bore. I started to realize that it really wasn’t worth my time to engage in discussions where words were put in my mouth. Why go there if my character was going to be brought into question or my motives were misinterpreted?
This is part of the picture when people say that when your energy changes, your friends change. It’s not always that you become some sort of social climber and abandon your previous loyalties. It’s more that your new thoughts, behaviors, and conversation topics annoy your old friends, who can no longer stand you and don’t want to socialize with you unless you go back to your old ways.
If you want to know, my weekday workout typically looks like this: Ride bike along the beach to martial arts gym while listening to an audio book. See my friends. Crush it for an hour, learning new things, surprising myself with what my body can do that it couldn’t do a month ago, bonding with people from all walks of life. Gossip in the changing room. Ride home along the beach again. Walk the dog. Do an hour on the elliptical, reading articles about space, biomimicry, and robotics for my tech newsletter. Stretch for half an hour. Shower. Sometimes this all starts in the morning, sometimes in the evening.
Some days I work out for nearly three hours. That might sound extreme, but I do longer workouts a few times a year. Distance days for marathon training were two to three hours once a week. Martial arts belt promotions go for four hours. I’ve gone on four-hour bike rides many times. When I go backpacking, we typically hike for six hours or more. On vacation I walk eight to ten miles a day, basically from morning til night except for meal breaks. For someone who enjoys endurance sports, “time on feet” is a valuable training metric. I’ve had several jobs where I stood for forty hours a week. I think back to our pioneer ancestors, who walked thirty miles a day on the Oregon Trail, and I seriously question a modern society that thinks sitting or lying down for 20-22 hours a day is somehow normal. The more I find that I can do routinely, the more I wonder how much is out there for me.
In my life, what I do for exercise is equivalent to what I do for reading. I see both as exploration and adventure, as a legitimate intellectual inquiry. Both are endlessly fascinating and irresistibly attractive to me. The alternative to both I see as “sitting in front of a television for five hours a day,” which is something I did throughout childhood and now find impossibly boring.
I took everyone’s advice and quit posting my workouts. I write about them, sure, and if someone wants to touch base with me and find out what I’m doing these days, Wednesdays are the day for that. Otherwise, some of my most interesting conversations are happening in person, live, in my gym. For those of you who are likewise confounded by constant social pushback, don’t let it get to you. Just move the conversation to a place where it’s appreciated and leave everyone else to go about their business.
This is bad. THIS is the kind of thing that makes me feel old. Here I am trying to do the splits, and I can barely get my legs in a V. How am I ever supposed to turn a cartwheel at this rate? I’m looking at this book with a bunch of granny ladies grinning while they stretch, elbows on the floor, and feeling like I have barely half their agility. Darn it! I’m reading Even the Stiffest People Can Do the Splits, and right now it feels like I’m going to need a lot more than four weeks.
I’m a pretty bendy person. Other people may have trouble touching their toes, but I can fold over and put my palms on the floor. I can sit down, stretch my legs in front of me, and grab the arches of my feet. No problem! I can reach one hand over my shoulder and the other up my back and clasp my fingers. I can do a headstand and I can spin two hula hoops at once. I like to think of myself as more agile than most.
So why is it so hard to do the splits?
This is a non-trivial problem, dumb as it may sound. My tight hips are likely behind some chronic problems. My current working hypothesis is that spending a month (or six) stretching and improving my mobility in this area will help to resolve these other issues. If I’m wrong, well, I probably won’t be any worse off, and I’ll be able to do the splits, which is rad.
What are these tight hip problems?
For one, my glutes on one side or the other will sometimes seize up so much that I start limping. This is bad for someone in her forties, and I imagine it would only get worse with each decade that goes by. I do NOT want to find out what it’s like to have a permanent limp.
Next, I sometimes have some pretty fierce plantar fasciitis pain in my heel or the arch of my foot. This is weirdly worse when I’ve been sedentary; it didn’t bother me at all during my months of marathon training, and it’s more likely to flare up after my second rest day in a row. It was worst the first year after I quit my day job, when I basically slept all day. It disappeared after I became obsessed with the hula hoop. Right now it seems to have been reactivated by my martial arts training. A couple of times it’s woken me up in the middle of the night.
I was sidelined from running by persistent ankle pain. Two MRIs and six months of physical therapy didn’t really resolve it. Talking to a personal trainer at the gym revealed some insights, and two months of weekly shiatsu massage focusing on my shins finally eliminated the ankle pain. The trainer said it originated in hip instability, and that endurance running tends to lead to weak hip flexors, glutes, quads, and core. True, that feels true.
Martial arts training is definitely, visibly building these areas. Hundreds of snap kicks and jump squats will do a lot for your hip flexors, if nothing else! I’m finding, though, that I have a lot of trouble with roundhouse kicks, and that I feel a pinch when I do it at the correct angle that my classmates don’t seem to be experiencing. Even if I get nothing else from working on the splits, it seems obvious that it will help improve my roundhouse kick.
I gotta tell you, though, it hurts. I was able to train into the headstand in only two weeks, and that just felt like fun. (Except for the one night when I toppled over, smacked my caboose on the floor, and woke up in the morning with a limp that lasted about three hours). Doing the recommended stretches to work into the splits? Is NOT fun. It’s so sore.
Where do tight hips come from? Sitting, I imagine. I spent almost all my time sitting from my teenage years through my early thirties, partly due to my secretarial job. Or driving. I think driving causes more tightness on one side because we’re pressing on the gas pedal and leaning to one side to shift gears. Also we’re wearing seatbelts that cross over one side, and we tend to wear our bags on the same shoulder all the time, weighing one side down more than the other. These are extremely common issues, and they suggest that a lot of people are having some of the same issues that I am.
I can also claim years of running and cycling as contributors. As much as I love racking up the miles in my endurance sports, they cause repetitive movement along only one axis. Forward forward forward. I want to do a fifty-mile ultramarathon for my fiftieth birthday, and it makes sense to work on my hip tightness before setting out on that type of training. I’ll be super annoyed if I have to cancel my plans due to a recurrence of the same ankle problem I had before. This is what I think about while I’m sitting on the floor, trying to coax my unwilling muscles to loosen up. Legs, I need more from you!
This is where I remind myself that twenty years ago, I was diagnosed with fibromyalgia. I had trouble just getting through the day, and sometimes I couldn’t get out of bed in the morning without help. I’ve come a long way! I can’t help but wonder if doing this type of stretching back then would have helped. I sure wish I had, because with twenty years of daily practice anybody could probably do pretty much anything. Isn’t that what physical therapy is, after all?
Daily practice, daily practice. My fitness role models are all over sixty years of age, and many are over eighty. This is because I’m very concerned that Old Me should be able to get around, climb stairs, sit on the floor and get up again, and carry things. She deserves to keep her independence. I remind myself that if I live to my eighties, I’ll have fifteen thousand days to get down and stretch. If that isn’t enough time for my muscles and tendons to adapt, maybe by then I can just download my consciousness into a robotic avatar and sign off on the whole project.
I set my first PR this year, completely by accident. (That means ‘personal record,’ which I didn’t know when I first started running). I hadn’t been training. It’s worse than that. Not only had I not done anything special to train for my race, I hadn’t even been running all year! I went out literally once in 2018, a few days before my trip, to see if I could even cover an 8k distance. My big worry wasn’t speed, it was embarrassing myself by having to walk what used to be my easy day workout.
I was a non-athlete until I turned 35. Last picked for every team. One of the smallest, slowest, weakest, least coordinated kids in every group. The idea of physical exertion filled me with dread. I’m not competitive by nature, either, which is why I never earned any ribbons or trophies. Even if I’d had the unfathomable desire to pick up a sport, I wouldn’t have had any idea how to train for it or improve my performance. I think I would have felt attacked by the very concept. Can’t I just run?
I learned to love running, but I had to quit when I overtrained for my marathon and sustained an ankle injury. Two MRIs, months of ice baths and physical therapy, no real improvement, finally they just cut me off. I fell out of the habit. I still identified as “a runner” even though I no longer had a running behavior.
I paid for a race. In my experience, deadlines are very motivating, and so are cash deposits. I have never once missed a race I’ve paid to enter. I convinced my brothers to sign up with me, including my brother’s girlfriend, who is training for her sixth marathon. Pressure on.
My family knows I’ve been out of commission. It’s not like I would have been disinherited for not running, or like they would have driven off without me if I fell behind and had to walk the last mile or two. I had only my own pride hanging in the balance.
I kept meaning to train, to get out there and start running at least five or ten miles a week. It didn’t sound like a big deal. The dog would have loved it. I just... did other things instead.
What I did was to sign up for martial arts lessons. I’m still so tired after workouts that I often go home after class and sleep for two hours. All these great plans I had to “jog home from the gym” never materialized.
This is where my accidental running improvement apparently kicked in.
Distance runners who do nothing but run tend to develop predictable issues. We’re comparatively weak in the quadriceps and glutes, which would be the front of the thighs and those famously flat runner’s butts. The reason my trainer gave for my persistent ankle problems was hip instability. I also trained to muscle failure in my left hip flexor, and if you’ve never experienced muscle failure, it’s when you send an order to a body part and it refuses to obey. I couldn’t even lift my foot over the one-inch threshold into my parents’ shower. I had to pick up my thigh with my hands and lift my own leg up. For all the thousands of miles I had run, all I really had to show for it was lean legs and sweaty shorts.
Martial arts training is the exact opposite of distance running in many ways. For starters, we warm up with HIIT workouts, which is high-intensity interval training. It’s anaerobic instead of aerobic. We use body weight resistance to build strength. I wasn’t getting the endorphin rush that I get from cardio workouts; in fact, I would just feel trudgingly, bag-draggingly tired afterward. I was slowly but surely adding muscle mass. Kickboxing works the muscle groups that are neglected in the running habit. Hundreds of training kicks were building my hip flexors, my glutes, my quads. Instead of racking up the miles, I was building new super-legs.
Something weird happened. I was running for the bus one morning. There’s a park next to my apartment that has a fairly steep uphill climb, but it’s the shortest route to the closest bus stop. Suddenly it felt like I wasn’t running, I was just a human-shaped streak cruising up the sidewalk. I know I’ve never sprinted so fast in all my life. It was effortless. I didn’t even feel like I was doing anything, just magically moving along the pavement. I didn’t even lose my breath.
Then something else weird happened. My husband and I were going to the movies, and there are some steep staircases where we’ve always made a game of racing each other to the top. He has always beaten me, probably because he has over forty years of sports training in the bag. This time, I floated up two steps at a time and made it to the top before he was halfway up. Huh? How did that even happen? I felt like a video game character. It was almost too confusing to gloat.
I ran my 8k race with one single five-mile training run behind me in the previous three months. I ran with my brother. The last time I had run this particular race was six years earlier, at a time when I ran several days a week and thought about little else. Somehow, in spite of the intervening years, the ankle injury, and the total lack of training, I shaved over four minutes off my time.
This is my argument in favor of cross-training. I still love running, and I still get an incredible analgesic response from distance runs. Nothing will get you high, help you sleep, improve your mood, and help to overcome chronic pain and fatigue like a long cardio workout. Ah, but the almost instant improvement I saw in my running performance from HIIT training and kickboxing has me convinced. Run less and train more at something else. Maybe it’s dancing, maybe it’s weight training, maybe it’s martial arts like I’ve been doing. Avoid overuse injuries (and try shiatsu massage if that’s an issue). Explore something that fills in the gaps, builds muscle mass, and has an anaerobic component. Then sign up for a race and see what it does for your running time.
It’s my run-a-versary! Oh, no, you don’t have to get me anything - I’d just get it all sweaty and I like to keep my hands free, anyway. I just want to celebrate the way that literally the worst exercise I could think of became one of the major loves of my life.
I went on my first voluntary run on December 28, 2010. I was starting in advance of my New Year’s Resolution. Already at that time, I was in the habit of planning fact-finding missions, lifestyle upgrades, and life renovation projects. One day earlier that winter, the idea of running just popped into my head. It was so weird and out of character for me that I might compare it to the idea of... a root canal, say, or wrestling an alligator.
I turned to my husband and said, “You know how I do a big thing for New Year’s every year?”
“This year I think it’s going to be running.”
His head swiveled. “Really?”
Like, “You’re going to adopt a polar bear cub?” Or, “You’re getting a neck tattoo?”
I had already spoken the words and the intention had already been formed, I’m going to say 99% without my active participation. Maybe someone had a voodoo doll of me? A battery-powered one that ran on a treadmill? I nodded. “Yeah, I think so.”
Once the idea was in my head, it started to make sense. I wanted to manipulate my husband to lose some weight and this seemed like a pretty tricksy way to do it. He’s been an athlete since he was four years old, a person of large build who pursues active, collision-oriented sports such as football, hockey, and armored martial arts. I knew that he’d run with me, or do any other form of exercise, if I made my pitch well enough.
It’s true that my morale for running was low and that my cardio endurance was even lower. It’s true that among my many skills, navigation and map-reading rank lowest. It’s even true that I’m sometimes wary of running in certain areas or at certain times of day. I just wouldn’t have let any of those things stop me from anything else I wanted to do, like procure a pie or get hold of a new book I wanted. I just kinda turned up the dial on those weak feelings and batted my feminine wiles.
He mapped my route and went out with me on a rainy morning. I couldn’t make it 1/3 of a mile. When I made it home, several minutes behind him and our dog, I had to lie on the floor for a while and watch the spinning black spots in my vision.
I ran the first mile of my life at age 35. By the end of the year, I was running four miles at a stretch.
That whole thing about tricking my husband into running? I tricked myself. Four years later, I ran a marathon.
I still identified as a runner after I sustained an overuse injury in my ankle and had to take three years off.
I started out reluctant, easily winded, slouching, and slow. I’d never thought of myself as an athlete in my life. I hated EVERY. SINGLE. STEP. For the first three weeks, anyway. Wheezing and suffering stabbing pains from the stitch in my side. Ugh. Running is the worst.
It crept up on me, until I didn’t feel right if I ran fewer than thirty miles a week.
I’m back up to four miles, just like in Year One. I’m team captain for a race this March, an 8k I’ll be running with my brothers and my nephew. My big goal is to run a fifty-mile ultramarathon for my fiftieth birthday. I still have eight years to train, so I’d better get after it!
Technically, I’m on Day 369, but who’s counting? I don’t have to count how many days in a row I make my activity goals. For one thing, I wear a fitness tracker. More importantly, my body counts. My muscles and my heart and lungs are tracking every step I take. I can’t lie to my own insides.
There is something really satisfying about scrolling back and seeing all of these completed activity rings. The design worked. When I first received this Apple Watch as a gift for my fortieth birthday, I was still gimping around after an ankle injury. My athletic pursuits included sitting around and muttering to myself while reading ultramarathon manuals. On the first day, the record shows that I walked 1,044 steps and burned 30 calories. Fantastic! ...for a baby...
I got my first pedometer over a decade ago. They were pretty primitive in the early days. All they did was track motion. You could game them by shaking them back and forth. They also reset if they got dropped, and mine fell out of my pocket so many times that I had to start using a safety pin. I got one with a clip and that kept falling off, too. Memories... I remember the first day I hit what I thought was an important fitness milestone, and I ran off to show my friends.
A THOUSAND STEPS!
Um, the goal is TEN thousand steps. A thousand steps is like a quarter mile.
Let’s just say I’ve come a long way in twelve years. When I started out, it took me months to build to walking a thousand steps in a day. My daily average for 2017 is 11,055 steps, 4.9 miles, four flights of stairs, and 48 minutes working out.
Another interesting tidbit is that my daily average calorie burn from physical activity is: 407. This is why it’s impossible to “lose weight” simply through exercise. A bagel is about 245 calories, and a Costco muffin is almost 650. I could literally add ONE snack or make ONE lousy, inefficient food choice each day and completely wipe out whatever I burned from my workout.
(Flip this by thinking like a marathon runner. “If I eat this muffin that is nearly as big as my head, I can run at least 6 miles later”)
I used to think I could just skip this whole thing, you know, standing up and moving around. After all, doctors had told me all sorts of things about my health that included “exercise intolerant.” There is nothing like a diagnosed thyroid condition to give one a get-out-of-gym-free card for life, am I right? Then I went to the mall with my Nana, who was 75 at the time, and I watched in dismay as she struggled to get on the escalator. She was still working, still driving, still living a full life in every way. But stepping onto an automatic staircase with a handrail was physically challenging and intimidating for her. Suddenly, I saw myself in this context, as a younger version of my mother and grandmother. This was to be my future, too.
Unless I did something about it.
The kind of exercise that I do today would not have been possible for my female ancestors. By that I mean that they would not have been allowed. Women were legally excluded from competing in races like I do, we were legally excluded from gym memberships like I have had, we could not legally go out in public wearing the kind of workout clothes that I wear today. This probably has a lot to do with why there was no feminine tradition of strenuous exercise in my family. I had no examples and I had no idea what to do.
Start by walking. Walk 1% farther and 1% faster.
Start by paying attention to what you do during the day. Not what you “do” as in how busy you are, but what you DO, as in how much you physically move your body around. Notice your range of motion. Visualize your path through life. Where do you go and what do you see? Same stuff all the time? Hmm, seems boring.
Looking back at my activity level in my twenties, I feel embarrassed. I don’t move around twice as much as I did twenty years ago, I move around more than ten times as much! Middle-aged me could kick younger me’s butt without hardly trying. I just wish, I wish, I wish, I wish there were a way that I could go back in time and teach Twenties Me everything that Forties Me knows. Maybe I wouldn’t have had to spend so much time feeling tired, ill, and trapped in chronic pain. We had a happy ending, though. The future arrived and brought some pretty great technology with it.
Just a few years from now, activity trackers are going to be available for everything. They’re going to test blood glucose and monitor our skin for sun damage. I predict that one day, gamers will be the fittest people of all, because they’ll be controlling their avatars with haptic body suits or some kind of hologram thing that requires leaping, rolling, and backflips. Until then, what we have now has been enough to get at least one sedentary, obese thyroid patient with fibromyalgia up and moving.
The lid comes off. Cookies! Each kind has its own specially shaped compartment. Chocolate covered cookies! Butter cookies! Rectangles! Tubes! Circles! I haven’t had lunch yet and they are just right there, a few inches from my hand. Free, chocolate, cookies. It’s not just that I could eat them, I’m supposed to eat them. Someone brought them in as a gift. They’re for sharing. Who would I be to reject such a thoughtful, chocolate-covered gesture?
I don’t eat any of the cookies.
Clearly I am a grinch. Guilty as charged. What kind of joyless, belligerent, terrible excuse for a human being would refuse free holiday cookies? I must hate having fun. Or maybe I hate watching other people have fun. Also, I must hate my body. Right?
The truth is, I don’t really care for chocolate all that much. Plain and simple. It doesn’t do much for me. Inexpensive chocolate is just gross. The last time I ate a grocery-store candy bar, it tasted like candles. Crayons, maybe.
There’s a lot more to my mutant ability to pass by a free box of cookies. I’m sharing because it was key to my total physical transformation. The reason for that is that cookies were one of my top trigger foods.
A trigger food is something that gives you a total case of swirly eyes. You don’t even make a decision whether or not to eat it; basically you take one look at it and it’s inside your mouth before you even realize your hand was in motion. You’ll eat it even if it’s low-quality or it’s been sitting around for a while, just as people in research studies will snarf down three-day-old stale popcorn while complaining about how stale it is.
My trigger foods were cookies, breakfast cereal, and rainbow-colored candies. My husband’s are white bread, pie, corn chips, and any kind of homemade baked goods. We were both serious cola drinkers, and we agreed to quit together, and fell off the wagon together, several times when we were dating.
The funny thing about trigger foods is that one person’s trigger is uninteresting to someone else. For instance, my hubby likes pita chips and I think they are gross. I used to date a guy who was obsessed with black licorice. I would eat cookies or cake for breakfast, a habit most people are much too smart to engage in. Now it gives me a headache just thinking about it.
Once upon a time, I worked for a bank in a big skyscraper downtown. In the lobby was a well-stocked convenience store. I would glance at it as I came and went, and I couldn’t help but notice the large, well-lit display of Pepperidge Farm Cookies. Oh dear. Ineluctably, I felt myself drawn inside, where I slowly took in each individual label. Gosh, there are so many different kinds of Pepperidge Farm Cookies. So many delicious flavors and all of them look absolutely awesome. We never got these when I was a kid. I bought a package and took them upstairs to my desk. No roommates or boyfriends would ask to share my nice expensive cookies!
I opened the package and carefully ate every crumb of one of these fine cookies, Milanos if you’re interested. Then I closed the package and put it in my desk drawer.
About a minute later, I opened the drawer, opened the package, and got out another cookie.
In the back of my mind was an intention that these cookies would last me a week or two. I thought of them as very expensive luxury items.
Needless to say, even after I moved the Milanos to the back of the drawer and locked it with a key, I got the mechanics of retrieving and opening the bag down to about two seconds. They were gone in two days.
The next fifteen years would demonstrate a conclusive link between my cookie consumption and my thirty-five pound weight gain.
There were other food habits I had to learn and unlearn before I finally figured out how to eat like an athlete. Pretty much mostly cookies, though.
I lost my taste for cookies, breakfast cereal, and other trigger foods at some point during my marathon training. I had assumed that cookies would fuel me past the finish line, and I definitely ate a lot of Nutter Butters and vanilla fig bars in the early days. Somehow, though, I lost my taste for sweets. Even sweetened dried fruit started tasting too sticky and treacly. Cereal tastes like baby food to me now. I just don’t want that stuff any more.
I still have strong associations between foods and celebrations. I still love to eat just as much as I ever did. My tastes have changed, that’s all. Sometimes I eat a cookie, and I look at it, feeling betrayed. “Cookie! Why u taste so boring!” I have to remind myself that my excitement over a particular food is not always matched by my actual experience. Usually it takes like three hundred attempts.
Now, the way I connect food to celebrations is to plan and cook a fine meal. I know I’ve won when I see someone pop up to get thirds. I know I’ve done well when someone insists on the recipe, and then cooks it next time I’m in town. I know I’ve done well when I can sit down, enjoy what’s on my plate, and not feel a sense of FoMO. I’m not missing out; there is always going to be a box of cookies within my reach, round the clock, twenty-four hours a day. I can if I want to, and most of the time, I choose something else.
It’s not that I like running in the rain and mud. It’s not that I particularly enjoy pondering whether that is hail, or just needle-sharp icy cold raindrops in the wind. It’s not even that I have some kind of willpower or motivation, which I don’t, because nobody does. What is it? It’s the result of a decision. At some point, I decided that I would do difficult things for the sake of doing difficult things. A workout is just a physical symbol of an internal commitment. My commitment is to condition the whiner out of myself.
Okay, granted, I run in general because it feels good. Not every run does, though. When you haven’t been out there for a while, in fact, it feels terrible. Running bounces your joints, makes your muscles tired, gives you a stitch in your side. Plus, you’re reminded of how easy it used to be, and you have the added layer of humiliation that your body won’t do what your ego thinks it should.
In my mind, I’m exactly as fit as Hollywood stunt people, back-flipping off of moving trains and doing parkour all over the joint. I also have clearly defined, lean, shadowed muscles and I can punch through a wall. Can’t you?
My actual body, unlike my mental model, gets wheezy and tired. It also looks a lot different in profile than it does from the front.
I want both my body and my mind to live in the real world. Spatial awareness, proprioception, these are ways my brain learns to keep my body from walking into poles, stumbling off of curbs, and getting banged up on physical objects. My mind would always rather be thinking about something more interesting or receiving passive entertainment than navigating this world of concrete, wood, and steel. Or especially the world of mud and gravel that I traverse when I train.
Where I live, I can choose between running in the heat or in the not-heat. It turns out to be much easier to run in a jacket and tights on a rainy, cold day than it is to run in shorts on a blazing hot day. I have to remind myself, though. It’s not like my body is going to remember what it was doing six months ago. Body lives in the now.
That’s something else my mind can do for my body. I can remind myself that I’ll be done in mere moments. An hour from now, half an hour from now, ten minutes from now, I’ll be standing in a hot shower. The time will be over before I know it.
Working out in bad weather has done a lot for me. It’s made me unflappable. Standing in line, being put on hold, dealing with bureaucratic problems, are as nothing compared to running uphill with mud splattering to my knees. Soggy socks, there’s a problem. Anything I do indoors in clean, dry clothing is a non-issue.
Training in bad weather is almost completely predictable. I run the same routes, so unless a tree blows down, I know what to expect. I’ve figured out which layers I need to wear at which temperatures. I have a hat with a brim for rainy days. I check the weather report first thing in the morning, and often I can schedule a block when the clouds will have broken up a bit. Still, this training helps me to deal with the unpredictable. Rain or snow that I didn’t expect acts just like the rain or snow that I did expect. The sky is on my mind a lot more than it was when I was a sedentary, indoor person.
Grit, that’s the goal. Grit is extremely useful as a characteristic. I’m persistent and tenacious. When I want something, if I’m convinced that it’s a good idea, I’ll just keep going and going for it until I get it. It’s helped me to handle criticism, since almost anyone will mock a person for spending an hour running up a muddy hill in the rain. Your mockery means nothing to me, not unless you have a valid point you were trying to make? Valid by my standards, that is? Most of our obstacles in life are emotional and social, not physical. We’re stopped by anxiety, inertia, and commentary, and almost all of the commentary comes from imaginary scenarios we developed entirely alone. Pushing yourself in the physical world of weather and natural terrain tends to shift your consciousness and develop a bias toward action.
Is this person’s sneering critique as intimidating as a fifteen-mile run? Pshaw, sir, you are as a mere pebble in my shoe. Madam, I remove your attempted influence just as I shake out a bit of gravel.
Why do I work out in bad weather? I do it because I know how, first of all. More importantly, I do it because the weather is almost never, virtually never, going to be the way I want it. If I wait for the perfect conditions, I’ll never do anything at all. If I rely on being in the mood, when I “feel like it” and everything is perfect, I’ll live my life as a lump in a chair. I push myself to get out there in rough conditions because LIFE is a rough condition. I’ll want what I want and get after what I want to get, and I’m not going to let a little rain or mud stop me.
Flattering as it is to think that body image must be my main reason for working out, that isn’t even on my top ten list. However I look is nothing more than an inescapable side effect of the other things I do. The main reason I work out is that when I stop, even for a day, I feel gimpy and crooked.
Top Ten List of Reasons to Work Out:
10. Getting charged rent for apartment gym and too cheap not to use it
9. Compare myself to fit people 10-50 years older than me
8. Maintain ability to sit on the floor and get back up again
7. Can run up and down stairs during power failures
6. Opportunity to catch up on magazine reading
5. Almost all clothes sold in my size actually fit me
4. Maintain necessary fitness level to go backpacking
3. Save money by owning only one size of clothing
2. Chance to burn off occasional pancakes, cookies, etc.
1. Skip a day and get a kink in my neck.
Being fit is really convenient. It’s worth it just for the annoying problems it eliminates. I took a “rest day” on Saturday and spent the whole day feeling like someone rolled me down a flight of stairs. After my workout the next day, I felt so much better, especially in my neck and shoulder, that my “rest day” was more like a “pest day.”
I’ve had problems with my neck since I was 9 years old. I woke up one morning and couldn’t move my head, and my mom took me to the doctor. A stiff neck could have been a sign of serious problems, and I feel fortunate that I didn’t have any of them. I just slept crooked. This has been a perpetual problem in my life, exacerbated by carrying heavy school bags, commuter bags, and luggage. When I took up running, I was extremely surprised and elated to discover that the thousands of micro-movements from swinging my arms had somehow finally loosened up this stiff neck of mine. Walking helps, too, although it seems to take more miles to reach the necessary amount.
I hurt my ankle in 2014, and I had to quit running for long enough that my neck has started to seize up again. Now I’m back on the elliptical trainer. I’m getting ready to get back on the road again. It’s only been a couple of weeks, but already I’m feeling the difference between workout days and sedentary days.
Loosening tight muscles and extending range of motion are reliable ways I’ve found to make my neck feel better. Another thing that I get from working out is the analgesic, or pain-killing, effect. The first time I felt a runner’s high was the first time I had felt completely pain-free in a dozen years. A radiant, glowing sort of euphoria spread through my entire body. Nothing hurt. Nothing! Nothing hurt anywhere! If it had only happened once I would have thought it was a miracle. It turned out, though, that I could get this beautiful feeling on demand.
It hits me at about the 45-minute mark of very strenuous exercise. I don’t get it from walking. It comes from running at a particular pace, including steep hill climbs and stairs. The analgesic effect tends to last for 2-3 hours after the end of my workout.
I found that running longer distances, starting at the four- to six-mile mark, would give me three or four hours a day of being completely pain-free. It wasn’t just that, though. Swinging my arms thousands of times was loosening my tight neck and shoulders. Running for at least 45 minutes was giving me a few pain-free hours. Running was also improving my posture. The importance of this can hardly be overstated. My weak upper body had my shoulders rolled forward from years of typing and doing data entry all day. New muscle strength helped me to become more upright in my posture even when I was sitting around. The difference shows up clearly in photos.
Running changed my body in other ways, too. I had better posture and more muscle. I had these 3-4 pain-free hours. My neck and shoulders were loosening up. I started to sleep better. I got more restful sleep and I started sleeping longer without waking up. I learned also that I never had an episode of night terrors on a day that I went for a run. As long as I ran at least once every three days, I was protected.
Other things in my life changed. Being pain-free makes every single thing in life look different. I generally started having more energy and being more fun to be around. Sometimes I would run up in the hills and start bellowing random songs or making up song lyrics. Everything seemed funnier. At the worst of my chronic pain problems, my daily mood was probably about a 3 out of 10. As a runner, my daily mood was more like a 9! Everything seemed awesome. I would already be planning my next run while I was still running my current route.
Then it caught up with me. My stupid refusal to spend even five minutes a day stretching, after four years, had resulted in some tight muscles and an overuse injury. I continued to train on it, because I’m stubborn, and because if you keep your exercise-induced analgesia going long enough, you don’t feel the pain you should be feeling when you push your body too hard. It wasn’t until sharp pains started waking me up in the middle of the night that I knew I had to recuperate. The realization of how dumb and self-destructive I had been added to the overall mopey feeling of not being able to run.
Even though my only real exercise in the past two years has been walking 3-8 miles a day, and the occasional yoga session, I’ve kept many of the physical changes that I earned through those years of hard endurance workouts. My posture is still better. My pain threshold feels like a thousand times higher. I haven’t had a migraine in over three years. I’ve only had night terrors twice in that time period. I can still fall asleep a few minutes after going to bed and sleep a full night without melatonin. My body composition still includes more muscle, less fat, and a lower body weight. I still wear the same clothing size I wore when I ran my marathon. I haven’t managed to keep the looser muscles in my neck and shoulders, though. The message for me is still the same: work out or be crooked.
I decided to start running again. What 'again' means is that I had to quit 2.5 years ago due to an ankle injury. It took approximately a million years longer than I thought it would to wear an ankle brace, rest it, go to physical therapy, ice it for 20 minutes at a time, eat buckets of anti-inflammatories, work with a personal trainer, and finally discover the magic of shiatsu massage. Other stupid things happened, from ripping my knee open to losing a toenail on a hiking trip. Now I'm about to turn 42 and thinking more and more about how long I can refer to myself as a "marathon runner" if I'm not actively running. Sort of like whether I can think of myself as "young" anymore, or whether I could think of myself as "employed" if I don't have a job. What am I, really? What is the nature of the universe?? How old is the ocean???
Having left a bunch of skin in the sand, and probably a bunch of sand in my skin, I am now a part of the ocean and the ocean is a part of me. Think of that the next time you accidentally ingest seawater.
I had it all planned out. I bought an app called Tides that is sort of like Dark Sky's cousin who lives in Hawaii. It has all the stuff I've learned to obsess about as a distance runner: the projected high and low temperature, chance of rain, cloud cover, wind speed... and also the phase of the moon and tide charts. I never knew until I started playing with this app that the tides are different every single day. Not in a predictable manner like sunrise and sunset, either. WHAT SORCERY IS THIS? I cannot for the life of me understand how someone could predict the tides in advance. It is seriously messing with my mind. I asked my husband to explain it to me, which he could, since he is an aerospace engineer and he has a master's degree in this kind of thing. I still don't get it. The more I think about the moon hanging out there in space and moving water next to my apartment, the more it wigs me out. I try to ignore all of that and just treat it like a cool wristwatch I got in Diagon Alley. Low tide: 10:24 AM. All righty, then, sandy beach, I'm coming atcha.
I read about a dozen articles on running in sand while I was planning this whole escapade. That's how I roll. I was reading marathon books before I could finish a 5k. It turns out that the main trick is to run at low tide, because otherwise you wind up running on a slant, with one leg uphill and the other leg downhill. This is exhausting and not all that great on your knees or ankles. The books all say to run on the nice hard-packed wet sand, because the dry sand slides out from under your feet. Got it. Run on the wet sand where it's flat near the waterline. I can do this!
I knew to expect that running on sand is more tiring. That was sort of the point. My mission in life is to develop more grit, which, what could be more perfect for being gritty than something that is literally gritty? I set out to do demoralizing, dirty, and exhausting things now and then so that I'm better able to handle terrible things like putting my laundry away. I have an affinity for sand; when I was working on losing my weight, I would go on extended rants about how I would do WHATEVER IT TAKES! IT'S COMING OFF!!! I'LL WRAP MYSELF IN BARBED WIRE! I'LL EAT SAND IF I HAVE TO! Then I would go on the elliptical for 90 minutes and think about curly fries. I lost the last 25 pounds, and I didn't have to eat sand after all.
Given a choice, though, eating a little sand is probably easier than trying to slog through it while the tide is coming in.
The thing about tide charts is that they are probably intuitive to people who are familiar with the beach, but maybe not so much to people who are not. If there's one thing I'm good at, it's ignoring the obvious. I had this idea that low tide would mean the ocean went out for a lunch break, and I could have my run and be back home before it flipped the 'OPEN' sign over and unlocked the door. What I didn't realize, because I grew up 90 miles from the ocean and only visited for a few hours once a year, was that low tide is the minute the tide starts rushing back in.
I actually made it a few yards before the waves started lapping over my feet.
A few minutes later, it was coming in up to my knees. I started angling up toward the dry sand.
Running in sand with the ocean on top of it is nothing like hard-packed sand, which I figured would be a lot like pavement. It's not even like running on mud, which is quite nice until you start to skate sideways on it. Running underwater in sand is more like running in... pudding. Like, pudding with minced pistachios in it.
I started doing high-knees, which is great for the hip flexors, but quite tiring for a brief intro run. The sand kept slipping and sliding under me, and my feet would plunge in ankle-deep. I could feel the abrasive pull of the sand roughing up my skin. Then I came to the section where all the pebbles and shells wash up.
By the time I made it to the jetty, I was trashed. My heart was pounding and I had a stitch in my side. I checked my Watch.
POINT FOUR SEVEN? THAT'S NOT EVEN HALF A MILE!
I stood there and collected myself, by which I mean that I waited until my chest quit heaving and I was no longer thinking about flopping over like a sea lion. I watched a young woman on a surfboard, wearing nothing but a bikini and a long-sleeved t-shirt, and I thought, "If my butt looked like that for one single day, I could take over the world." I thought about how fit I would have to be to stand up on a surfboard. Then I watched a grinning man of my own age blunder out of the water in a swimming cap and a tiny Speedo patterned with the California flag, the sort of swimsuit a woman of his size would never dream of wearing in public. I thought randomly of body image and self-acceptance and strength and aging and bucket lists and fitness goals. I recalled that I had already run farther than I did on my very first day, aged 35, and how proud I would have been to have made it nearly half a mile without stopping.
I turned around and "ran" back to where I started. According to my stats, I ran about a 15-minute mile pace, which is a tiny bit faster than my walking pace. Ahem. I also burned... 89 calories. So much for that protein bar I ate to fuel my run, coming in at 270 calories. Another way to put this is that my energy needs were completely covered by my morning oatmeal, and that if I were making an attempt at weight loss, I would have been better off skipping both the run and the glorified candy bar. Fortunately, my goals are simply to rebuild my fitness level and to avoid gaining back the 35 pounds it took me so much effort to lose. These are things I know how to do.
I'll just wear socks and shoes and stay on the pavement. Running on the beach is a beautiful fantasy I can use to threaten myself if I ever have a lazy day. Better hit that sidewalk or you're running on sand tomorrow!
I've been working with chronic disorganization, squalor, and hoarding for over 20 years. I'm also a marathon runner who was diagnosed with fibromyalgia and thyroid disease 17 years ago.
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