A Happier World if Everybody Ran

Delving into the Mizuno study a little further today....

So what if everybody ran? 

Continuing our deeper plunge into the research…..Let’s look at what else researchers found as an effect.

If we estimate the population of the US being around 320 million people and about 300 million are at an age that could possible run (< 5yrs old); it turns out that the CDC has found that only 50% of the adult population achieves the recommended amount of aerobic exercise in any form. That is 2 hours and 30 minutes of moderate activity a week or one hour and 15 minutes of vigorous activity. Of those active people, they found that only about 30 million run more than 50 times per year (at least once a week). So let’s assume that we could add 270 million people who could be converted to running, and this includes 150 million inactive Americans. That’s a lot of people!

What’s the effect? A happier, healthier population! And a smarter one!

How? 

Most runners will tell you that running makes them feel better and more focused. Studies have proven this to be true. It turns out that regular aerobic exercise actually improves memory test by over 20% as well as problem-solving abilities and the ability to learn new vocabulary. Running can improve attention, memory and information processing, anxiety, overall mood, and more. 


In fact, if everyone ran we would have an 83% reduction in anger and overall moods would be improved by 37%.


Imagine a day with 37% more smiles!

That would be a great day!

More next week……..

What If Everyone Ran?

Mizuno launched a study at UNC Business School on the potential impact of a national running movement or essentially they asked the question, "What if everyone ran?" 

Published in March 2014, it has been an internet phenomenon and yet it seems that even though the numbers of runners are increasing; it's not happening at the rate you would expect when reading this report. 

I decided that I will summarize each statistic in my blog to try to influence as many people as I can to start an exercise program. This is not an endorsement of Mizuno, in fact Brooks are my running shoes of choice, but I love what they are doing and I wanted to share.

Hmmm...What if everyone did run?

For those people who are too impatient to wait for my musings each week, click here to read the report.

Here is the executive summary straight from the study:

The analysis suggests that if everyone was a runner there could be:

• $130 billion in health care savings

• $47 billion added to the national GDP

• Nearly 2 billion pounds of total weight loss

• 10 percent increase in household earning potential

• 5 million fewer hospital visits

• Up to 46 percent fewer homeless

• 20 million more great grandmothers

• 7 billion more hours spent outside

• 63 million happier dogs

• 135 million more victory beers

Over the next few weeks we can explore how this is possible.....together.....and then we can discuss it on the run!!!

What is a Hoka? Is it the Right Running Shoe For Me?

What is a Hoka? Great question.

It turns out that even though they have been in the marketplace since 2010, the average runner, and definitely the average person, has not been introduced to the Hoka One One.

This is a revolutionary running shoe that looks absolutely ridiculous at first glance but the wow factor is in the fit and feel.  They are hugely popular in the ultradistance running community and are now starting to trend in the marathon category. The company will tell you that the Hoka was not developed to counteract the minimalist trend, but this is a maximalist shoe. They also hate that term!

Truly this is an innovative design that cushions and rocks the foot forward like a semi-wheel like construction. They have a very light EVA material with exceptional rebound and a meta-rocker midsole geometry that encourages a smoother ride and faster transition to the forefoot. A running shoe with tons of cushioning with dynamic control. Sounds too good to be true! It was recently chosen as the Editor’s Choice in Runner’s World. The company was acquired by Deckers Outdoors in 2013 and they brought them from the fringe into the limelight.

Is Hoka the shoe for you? Another great question. Like every other shoe, they are not for everyone.  There is no “one best shoe” and the average runner will scoff at the look but love the feel! They are not always the answer for runners who have repetitive stress injuries and are currently wearing minimalist shoes.  I have seen forefoot instability wear out the shoe outsole very quickly due to actually accentuating the unstable ride.

This is a great shoe for runners who are looking for an energetic yet cushioned ride. They encourage natural gait while protecting you from the concrete jungle.

The Hoka One One is worth taking a look and introducing yourself to the new shoe on the block. I think they will be here to stay. And I think we will see many more shoe type hitting the market in the next few years to try to answer the demand for more cushioning and yet stability. Hmmm....fun times in the running industry!

Time For Fort Worth's Most Idiotic But Fun Race Again!

It’s that time of year again! Time for the most idiotic run in Fort Worth….also known as El Scorcho! Actually it is a blast! And what else do you have to do at midnight on July 13?

Straight plagiarism from their website:

What is El Scorcho? 
Now in its eighth year, El Scorcho continues its ridiculously foolish tradition of staging an endurance run at midnight in North Texas in the middle of the summer. El Scorcho brings you the best no-frills 50 km frolic in all of Fort Worth.  There's also a 25 km option for those of you who aren't quite ready to step up to the plate.  But you should.  Because, really, what's the difference between 50 km and 25 km except twice the distance?  In the end, it's up to you.  Both runs take a certain fortitude. Or stupidity.  Your call. 



When is El Scorcho? 
The stupidest, hottest, most idiotic time of year: July.  Why July?  Because we say so.  Because heat and humidity are your friend.  Just because.  The run starts at midnight and ends at 6 a.m.  If you want your race time to be official, you've got to finish by then.  Runners who haven't finished by 6 a.m. may keep running, but we can't guarantee anything.  

Where is El Scorcho?
Trinity Park, Fort Worth, Texas. 5 km over a mix of crushed limestone, asphalt, the occasional concrete sidewalk, a couple of foot-bridges, and a basketball court.  Over and over and over again until you hit your distance.  About half the course is lit at night by streetlamps, but they never all seem to work, despite our best efforts.  It can get awfully dark at some parts.  And this year, there ain't no moonlight to guide you.  But hey--what do you expect?  Suck it up.  It's a midnight run.  Bring a headlamp, a flashlight, or night goggles if you're worried. 



Why run El Scorcho? 
Why not? I mean, seriously, what else are you gonna do at midnight in July?  Sadly, if you haven’t already signed up…it’s sold out! And has been for months! You will have to wait for next year! 

Yes, runners are a crazy breed, but we are FUN!!!

See you there Saturday night…….

National Running Day is Here!

Simply How to Get Started Running

I was sharing with a patient that I was running through my neighborhood this morning and how lovely and peaceful the world looked at 6am. I was energetic and enthused about the start to my day, when the patient stopped me and asked a great question. “How do I tap into that energy? How do I, a certified couch potato, get started running?”

Great question! Running is one of the best ways to get started exercising, but it is very intimidating for many people. I encourage all my patients to start or continue to run, so here is a little advice to get you going.

First, make sure you are healthy enough to start running. A trip to the primary care physician or cardiologist is in order if you have any major health problems like diabetes, high blood pressure or a history of heart problems. A trip to the podiatrist, chiropractor or orthopedist is indicated if you have any lingering issues with your joint and tendons. Remember that almost always it is best to walk before you run.  Walking can get your heart rate up and ready your body for running.

Second, you have to realize that the first few weeks of a running program hurts. It gets easier and easier with time, and the old adage of, “if it doesn’t kill you, it will make you stronger”, definitely holds true! If you stick with it for at least 3 weeks, it will become easier and even fun! Promise yourself to stick with it at least 3 weeks!

Thirdly, embrace the “WHY POWER”!! What do I mean by that? Remind yourself daily why you want to start running. Need some encouragement? Here are a few reasons why to start running:

1.     It’s a great way to get in shape and to lose weight! If you start running, most will slim down, strengthen your heart and usually decrease your cholesterol.

2.     Usually you will start eating better as a side effect. It’s amazing how your diet changes when you realize that what you eat is your fuel. Junk food just doesn’t give you great fuel to run. I’m not saying that your diet will become amazingly better overnight, but in most cases it will improve!

3.     You will decrease your stress. Running has an amazing way to decease your stress and help you find peace. Your running time is your little oasis of time during your busy day. I promise you will start looking forward to it.

4.     Runners are fun and very social people. Most runners say hello to everyone who runs by them. You start to make friends on the trail and then invariably become part of a running tribe. You have running in common and that’s all that matters. Racing makes it even more fun! Times are irrelevant to most; it’s a participation thing!

5.     You will start to think better and more clearly. Running clears your mind and allows your consciousness to flow. It’s amazing how you will find solutions to the problems of your day on the run.

6.     You will find your inner tough guy! There is something about running that makes you start ignoring the little negative self talk in your head. You will be amazed on how tough you really are. Running can be transforming and inspiring!

So now do you have enough reasons to get off the couch and get going? The correct answer is YES!!!

Let’s talk about the rules of the road first.

1.     Start slowly. If you can walk briskly for 30 minutes, then you can start with walk:run (step 2 in the program). If you can’t, then you have to start with walking first. Remember that if you start with too much volume and/or speed, you will burn out quickly. The idea is to get started slowly and build a habit for life.

2.     Increase gradually. I tell people to start with no more than 30 minutes and then add no more than 10% each week. Start with 3 days a week then build to 4 after 3 weeks, then 5 after 4 weeks, up to a maximum of 6 days a week. Even God needed a rest day! Too much, too soon, too fast = injury!

3.     Recruit a friend. It is a lot easier to get started and to stick with any exercise program if there is a friend suffering with you and making you feel peer pressure or guilt to continue! Seriously, it is much easier to stick to a program if you have an accountability partner or group. My Saturday morning running group has been running together for more than 10 years.

4.     Get running shoes fitted to your foot type. Visit your podiatrist or a running specialty store and spend the money on an actual pair of running shoes. You will be amazed on how much better you will feel in a great fitting pair of shoes.

5.     Have fun! This is mandatory! Running should be fun and you should enjoy the process. You are pushing too hard if you aren’t having at least a little fun!

So here is a suggested program to get going…..There are lots of programs out there so this is just a suggestion:

1.     You should walk before you run. Briskly walk for 15-20 minutes three times the first week. If this feels pretty good, then increase by 5 minutes three times the next week. Work your way this gradually to 30 minutes three times a week. When you can do this, it’s time for step 2.

2.     Walk 5-7 minutes to warm up, then run for a minute, walk for 5 minutes, and repeat for a total of 30 minutes. Do this 3 times the first week. Add a fourth day of just walking for 30 minutes. Then next week, walk for 5-7 minutes to warm up, then run for 2 minutes, walk for 4 minutes, then repeat for a total of 30 minutes. Do this 4 times the next week. Gradually working the run:walk from 1:5 to 2:4 to 3:3 to 4:2 to 5:1.  Increase slowly as you feel your endurance improving. There is no set timetable. Everyone is different. When you can run:walk 5:1 for 30 minutes, four times a week it is time to increase duration by 10% each week or go to just running.

3.     Now make a goal! Sign up for a 5K! Make a goal to finish 1 hour of running without walking! Put a carrot out there, because now you are a runner! A couple of 5K’s later, sign up for a 10K! You will be surprised on how a marathon now doesn’t sound so crazy! 

Enjoy the run……