How to Start Running

Okay, silly title, but if you're new to cardio or exercise in general it's important to start the right way. The last thing you want is to attempt a workout intensity far beyond your body's capability and end up crashing and burning.

Some of us are inherently runners. Our walking pace is always twice as fast as everyone else around us. We enjoy the outdoors and time with our thoughts, and we always feel the drive to get out there and keep going. I am definitely that girl. If you want to start running, make sure it's because you want to run. Don't run because you think it'll help you lose weight quickly (which it might), or because you think this is the best way to get into shape (which it might not be - everyone is different).

So the first thing you need to start running is the drive to want to run. And once you get going, you must enjoy it. If you're miserable and hating yourself as your forcing your legs to catch you and pounding them on the pavement, you're likely going to cause your body more stress than actual benefit.

Next you'll need your "gear":

1) Running Shoes: a really good pair of running shoes will make all the difference! This is one of those expenses you just have to plan for. Go to a speciality running store and get yourself assessed for your running feet needs, specifically cushioning and stability. Make sure to run around the store and get a feel for the shoe. It must be comfortable and supportive.

Your running shoes should be replaced about every 800 kilometres or 6 months. When they stop feeling comfortable, supportive or when you start noticing more soreness or injuries, it's time to try on a new pair!

2) Sports bra (for the ladies): No matter your chest size, having a properly fitted sports bra is a must. Do your own version of the "bounce test" and make sure you're comfortable.

3) Run wear: This can be anything you're comfortable moving in. Summer's are easy, but I recommend shorts with liners or elastic grips to prevent them from riding up. In the winter and colder days, layer up or wear long socks

4) Road ID bracelet: If you're hitting the trails or running solo, a Road ID bracelet is just a smart move. It's your "in case of emergency" - should something happen to you, you can be identified, have any allergies listed, and you can leave an "in case of emergency" phone number since most of us have password-protected cell phones. Visit www.roadid.com

Important Tips for running:

• Start low (distance) and slow. Pace yourself and/or work in run/walk intervals. Take note of your breathing and your heart rate. If you can't catch your breath, you're going too fast. Slow it down, bring the heart rate down, catch your breath and then try starting again. 
• Focus on landing mid-foot to the balls of the feet. Avoid heel-strikes (when your heel hits the ground first) as it can increase the impact that you're taking and may cause you to be more prone to injuries. 
• Be well hydrated all day long! Imagine your muscles are like meat. If you're dehydrated, your muscles turn into beef jerky - all stiff and more "brittle" so-to-speak. You want to stay well hydrated so your muscles are limber and have full mobility. 
• Have a post run plan: A protein shake or small meal with protein and some carbohydrates will help your muscles to repair themselves after the "stress" of exercise. 
• Always start with a warm up (brisk walk or similar) and always end with a really good stretching routine. A modified Hatha Yoga routine to open the hips and stretch the hamstrings and the quads will be very important to prevent soreness and injury. 
• Examples of poses include: runner's lunge, warrior I and II, right-angle pose, triangle pose, straight leg stretch, and Royal dancer. 
• You can also foam roll after your run, like a post-run deep massage. Roll all surfaces of the legs and the glutes (buttocks). 

Don't forget to set a goal! When you reach your goal it makes running that much more triumphant and fills you with confidence. You'll be amazed at what you can accomplish!

Using your voice in medical/healthcare situations

I'm about to share a personal story with you. It might seem like a little too much information, but I'm doing so for an important reason. Today's post is about the importance of using your voice with anyone giving you medical attention (doctor, nurse, technician, etc) and standing up for yourself.

I recently have been experiencing abnormal cyclical pelvic pain. Knowing I needed a requisition for imaging and labs (blood work), I made an appointment with a medical doctor (MD). She was extremely nice, asked all the "red flag" questions and agreed that imaging would be necessary.

One quick thing I will bring up though is how Ontario's medical system - although effective at screening for emergencies - was disappointing. As a naturopathic doctor (ND) I've become accustomed to spending great amounts of time with my patients. And when it comes to female reproductive health my screening goes beyond the basics and into a full history with details on everything including family history, age of menarche (first period), history of symptoms, and flow assessment (colour, clotting, volume) and so much more. My time in this particular visit was limited. I felt like I kept cutting the MD off because I had additional information that I thought she would find helpful.

I guess it's a moot point because having the imaging and testing done was the most important thing to me. I just found it was really difficult to be heard in such a short amount of time. Where this would be more troubling for me is if I was counting on the MD for treatment. Depending on my results, I'll likely get stuck in a one-size-fits-all model, be prescribed hormone replacement (birth control pill) and that will be it (luckily I know I have so many other options!) unless a referral to gynaecologist/specialist is warranted.

Again, a moot point, I got what I needed and went and had both a pelvic and trans-vaginal ultrasound done. Upon doing the pelvic ultrasound the technician mentioned he could see a cyst. I told him another technician found something similar about a year ago but said it was just the remnants from a ruptured follicle (from ovulation). He said, no, that's not what this is. He continued to tell me that this is likely what's been causing my pain, and asked if I still wanted to do the trans-vaginal ultrasound.

Hold up right there. Red flag #1: I have no idea if this guy was a doctor. I'm almost certain he was only a technician. He has a requisition from an MD requesting both types of imaging be done and now he's asking me if I want to have one of them done - based on what he thinks is causing my pain? How many other people have been asked a similar question and have said "Oh, if you think that's what's going on, then maybe I should save myself the inconvenience and not go through with the trans-vaginal exam."? I was floored. So I stood my ground, "No, I'd like to have it done as well. I need to rule out other issues and pathologies that might also be going on."

Although he maintained professionalism during this next part of the exam, his communication was terrible. Again, lucky, being an ND and a previous gynaecological model for medical students, I've had a lot of experience with pelvic examinations and having to communicate direction and instructions.

I knew there was a problem when his initial attempt on placement of the ultrasound wand was way off. I thought, Okay, he's a technician who does this for a living. He must understand female anatomy and know how to troubleshoot in order to obtain the necessary images. So I offered direction and used anatomical description and direction to help him out. Red Flag #2: this guy doesn't know what "anterior" means... at all.

So as I'm describing how he needs to shift the position of the ultrasound wand, I realize he truly doesn't understand and now I'm very much uncomfortable and almost in pain, so I intervened, and changed the placement of the ultrasound wand myself.

Again I wondered, If this was anyone else on the table, would they have spoken up? How long would they have put up with this ... 'misdirection' before saying something? If I had been a teen, I probably wouldn't have said anything because you always think that grown-ups in the medical field know everything, Maybe that's how they do it? I don't know!

This isn't going to happen in every case, but there are lots of people in the medical field who have less experience, terrible communication skills and lack a good bedside manner. It's not everyone but it can happen anywhere.

My point is, no matter who is treating you or giving you medical attention, don't be afraid to use your voice. Speak up and stand up for yourself. If you want something, ask for it. If you feel pressured into a decision, ask about the risks and benefits of ALL available options. If something doesn't sit right in your gut, trust your judgement. And don't ever feel like you're a burden just because your doctor or technician is rushing you. That's them rushing - their issue - you pay for healthcare through your taxes, so make sure you're getting what you need.