REDUCE RUNNING STRESS

Run Relaxed For the Ultimate Workout Pleasure

by Marc Bloom

One of running's greatest benefits is its powers of stress-relief. Many of the pressures of modern life can be mitigated by the feel-good, healing effects of a run. After having a tough day at the office, paying off exorbitant car repair bills or being assaulted by the endless mayhem delivered by the evening news, we know we can find relaxation and renewal--hopefully, a sense of harmony--by venturing out onto the roads for a good sweat. Surveys have found that relieving stress is one of the primary reasons why people run.

But at the same time many of us find that running can also be a source of stress. This anxiety develops from how we manage and think about our running, how we set goals and integrate running into our lives. "A lot of people end up with increased stress from running," affirmed Steve Heaps, Ph.D, a 53-year-old ultra-marathoner and psychologist in Spokane, Washington. "It comes about from both external and internal sources."

The external source, Heaps explained, involves being compulsive about our running to the point where it gets out of balance and negatively affects work, family and relationships. "People get overly competitive," said Heaps. "They always try to get better and better in their running performance. This need takes hold of their lives."

Heaps said the internal source is when running becomes a vehicle to validate self-worth. "I often see this problem with my patients who are runners," said Heaps. "Rather than accept their worth as human beings--as 'children of God'--they base their worth on arbitrary achievement, the approval of others, doing things 'perfectly.'"

Unfortunately, the enhancing qualities of running, which offer cascading achievements with almost every workout, are a double-edged sword. Running's all-encompassing physical, emotional and even spiritual benefits--from weight control to performance gains to, yes, stress relief--undeniably change our lives for the better. But, as a kind of magic potion, running can gain control of us and become burdensome. Then, running is the problem, not the solution.

"Many runners," said Heaps, "say to themselves, 'If I do better, run faster, place higher...if my streak continues... only then am I okay.' When we do that, it creates a lot of pressure. We're stuck."

To avoid the pitfalls the running's potential pressures, there are many strategies to consider. Let's look at 10 stress-busters to help us thrive on all aspects of the running experience.

Number One

Stress-Producer: Rigid Performance Standards

Stress-Buster: Accept Slower Times With Age

Francie Larrieu Smith of Dallas, the four-time Olympian who's been collecting national titles and American records from the 800 meters to the marathon for more than two decades, needs to make no apologies for her slowing pace at age 44. But, in the last few years, age and a 28-year running career began to catch up with her and she found the transition from world-class to running-as-a-pastime hard to accept.

"It's taken me a long time to be okay with not being competitive," said Larrieu-Smith, a 1992 Olympic marathoner at 39. "Even past 40, I put too much pressure on myself to perform--to do this or do that to get faster. It was far too stressful. I've learned to accept a slower training pace."

Since, as Reaps said, our self-image is typically dependent upon narrow standards of achievement, Larrieu-Smith's ability to finally let go is a lesson for us all. Her acceptance extends to her weight. "I'm a little heavier than I used to be, and I'm learning to be okay with that, too," she said. "A lot of people get caught up with losing that last five pounds. It has more to do with vanity than health."

Bottom Line: You're a different runner at different stages of your life, and need to feel comfortable with the changes you experience.

Number 2

Stress-Producer: The Perfection Complex

Stress-Buster: Realize Nobody (Including You) Is Perfect

If your running program is exceedingly structured and you find any deviation from your routine hard to change, you may suffer from "The Perfection Complex," according to Ross Judice, Ph.D, a runner and sports psychologist in Lafayette, Louisiana. "There are certain runners," said Judice, "with obsessive personalities who feel they must do things in a 'perfectly' structured way. Since that's impossible, they experience chronic low-level stress because inevitably they perceive themselves as failures."

Judice said the runner who runs the same distance at the same pace on the same route at the same time on a particular day--and cannot adapt to change because of, say, bad weather--is example of this type. "If it rains and they have to run 4 miles instead of 6," said Judice, "the change causes stress." It's almost like being an alcoholic who feels his entire recovery is spoiled by one drink, and he may as well give up. "What people don't realize," said Judice, "is if you take five steps forward and one step back, you're still four steps ahead."

If you feel that your life in general is in disarray, don't make your running too structured in attempt to get all your ducks in a row. That approach will grant running too much weight in determining your overall mental state. Loosen up, run for pleasure, allow yourself rewards for the effort you make.

Bottom Line : "If you can't accept having to run less than your prescribed distance on a certain day, you're taking running too seriously," said Judice.

Number 3

Stress-Producer: Too Fast (or Far) Too Soon

Stress-Buster: Avoid Taking Shortcuts To Success

As with the Broadway stage, there are few overnight sensations in running. It usually takes years to build the endurance base necessary for success--however that success is defined. Yet, new runners, giddy with their growing fitness, sometimes seem impatient and attempt to shoot for the moon right away. This is seen in the person training a few days a week for a couple of months who proudly announces, "Next year, I going to run a marathon." The ambition is admirable but the planning is not.

Most runners need at least two years training under their belts before they should even contemplate a marathon. Jump into marathon training too soon and you'll be a candidate for the most pernicious forms of running-induced stress. Before long--tired, cranky and probably injured--you'll be thinking, "Maybe running's not for me..."

Bobby Gordon, a Red Bank, New Jersey coach, sees this form of "impatient" stress at the weekly track workouts he supervises. "People come to the track lacking stamina because they don't train consistently the rest of the week," said Gordon. "They're not in shape to handle speedwork. Then, when they race, their goals are out of whack. Just because they've run on the track they think they're ready for a fast race. When they don't run up to their expectations, they get frustrated."

Bottom Line: Any acceleration in running--whether pace, distance or frequency--must be done in a progressive manner, and only after you've built a substantial distance base. Don't rush into intense speedwork, or into a marathon, while you're still learning the ropes.

Number 4

Stress-Producer: The Super-Mom (or Dad) Syndrome

Stress-Buster: Set Priorities In Your Busy Schedule

Janis Klecker of Bloomington, Minnesota is an: 1) Olympic marathoner; 2) dentist; 3) mother of four young children; 4) Super-Mom (obviously). How could Klecker, now a stay-at-home mom, possibly juggle the competing needs of parenting, running and her career? First, she was able to cut back on her dental work to its current one-day-a-week commitment. That enables her to keep her hand in her profession at a time when dentistry can't be her top priority.

Now, at 37 and with four little ones to care for, Klecker felt she also had to re-order her running. She got away from competition (like the hometown Twin Cities Marathon, which she'd won twice and run almost every year), cut back on training intensity (like hill repeats), lowered her expectations and considered running in the broad, holistic sense of her first priority--her kids. "I definitely had to look at how stress-producing running can be, and not cross that line," said Klecker. "I run every morning but my workout is a real stress-reliever. And it gives me strength and resiliency when I'm with my children."

Passing up the '97 Twin Cities event was a big step for her. The pressure to perform, from herself and others, would have been too much to bear. "I've had to deal with all the expectations, and being the kind of mother I want to be," said Klecker. "If I'm stressed by running, it not only affects me but my children as well."

Bottom Line: Learn to prioritize in all aspects of life so you don't feel emotionally "stuffed" by all your needs and responsibilities. At times, running may have to take a subsidiary role while still being paramount in your feelings of wellness.

Number 5

Stress-Producer: The Happy Feet Syndrome

Stress-Buster: Become Better At Resting

From his Atlanta base, the noted coach Roy Benson advises runners near and far, from the purely recreational to the highly competitive. Benson finds that most runners regardless of ability share a common trait that brings on stress: they push too hard.

Too many recreational runners, said Benson, dart out the door without concern for pacing, and run "as fast as their feet will carry them" until they encounter oxygen debt and are forced to slow down. They tend to be warm-up winners and become victimized by what Benson calls "The Happy Feet Syndrome." They wonder why they can't maintain a steady pace and don't progress in their running. "I tell them, 'Stop taking the express elevator to the third floor, getting off, and waiting for the local...'" said Benson.

The serious competitors bring on stress in a different way. They understand pace for a given run but not for a given week of running. "People just don't believe how slow they need to run on their easy days," said Benson. "They don't know how to rest, don't get the recovery they need. This creates chronic glycogen deficit in the muscles."

Runners who dismiss rest as a four-letter word may lack the confidence to pull back. They feel inadequate if they're not always working at a high level and need the reassurance of a hard run.

Bottom Line: Don't ignore the fundamental principle of running improvement--to adapt to hard training, you must rest.

Number 6

Stress-Producer: Incompatible Running Partners

Stress-Buster: Choose Your Mate Carefully

Running partners can be soul-mates who help each other achieve transcendent powers of fitness, or they can become fractious rivals who waste each other in practice, causing both physical and emotional stress. Choosing a running buddy is not unlike choosing a partner in life: you can't afford to overlook anything important.

Steve Scott, the great miler, said an incompatible training partner was partially responsible for his poor performance in the 1984 Olympic 1,500 final at Los Angeles. His companion's unrelenting pace in track workouts only added to the stress Scott felt as the hometown favorite for the Games. He ran nowhere near the medals in 10th place.

Steve Spence, the 1991 world championship bronze medalist in the marathon, considers training partners with the scrutiny of a big investment. "Be cautious because one person is always fitter," he said. "Always discuss workouts ahead of time, don't run together every day. If you're on the track, take turns leading, plan the specific pace. If one runner gets broken, it breaks his spirit."

Bobby Gordon, the New Jersey coach, sees a lot of spirits broken by running buddies who may connect on a social level but are simply out of sync in running ability. "If you stay up for only the first 20 minutes of an hour run, you'll feel defeated," said Gordon. "And your pace will be ruined for the rest of your workout."

Couples who run together as bonding or to discuss marital issues in the comfort-zone of running bliss should not take their union on the road for granted. "Partners usually run for different reasons, with a different running point of view," said Andy Ferrara of Houston, who occasionally trains with his wife Robyn. "Compromising your pace can cause resentment."

Bottom Line: The greater the control you feel over joint workouts, the less stress you'll feel in your running.

Number 7

Stress-Producer: Peer Pressure

Stress-Buster: Progress At Your Own Rate

In the high-stress pressure-cooker of the New York City running scene, where the 1.6-mile Central Park Reservoir in Manhattan stands as a testing ground for the strong and gifted, it's hard to keep up. Most runners don't feel the need to. But for those who do, any lapse in form or function can be traumatic--and when that trauma hits, many a desperate runner ends up in the embrace of Doug Stern, a coach and triathlete whose aqua-training classes are noted all around town.

"I get the desperation calls," said Stern. "People run to the point of killing themselves and get injured. I ask them why, and they say, 'All my friends are doing it, so I have to.' It's peer pressure." Stern said one female marathoner got so stressed she couldn't sleep at night. "She was in tears," said Stern. "When she wasn't training hard with her peers, she was training harder by herself so she could keep up with the group."

In the pool, runners, using a flotation device, can train to their heart's content without weight-bearing impact. Almost any injury is accomodated by the water, which offers additional benefit as hydro-therapy. Classes provide group support, and injured runners can feel they're not alone in their ailments and anxiety.

Bottom Line: Use cross-training before you get injured as preventive medicine and to offset potential peer pressure. Variety reduces stress because you're less dependent on one activity to satisfy your exercise high.

Number 8

Stress-Producer: Poor Race Management

Stress-Buster: Get Organized and Plan Ahead

You neglect to obtain travel directions to the Community Hospital 10k an hour's drive away. You get lost, arrive close to race time. The parking lot's full, there are endless lines at the bathroom. Your heart pounds with anxiety. You rush to get your number, have little time to warm up. You're tight, fearful, and your race plan goes out the window. You didn't even know there was a big hill at the 5k point.

Racing up to your potential is not only about training wisely, maintaining a healthy diet, and tapering off properly. It's also about feeling in control over every aspect of the event so you can take the starting line with peace of mind. Measuring up to your expectations is stressful enough.

Check the web for directions, etc. Know the course, where the water stations are. What about parking, bathrooms? Make sure your entry was received. Have everything you need: water bottle, food for later on, dry clothing, extra safety pins for your number. Gas up your car the day before. Eliminate any possible source of stress.

Jimmy Behr of Staten Island, New York, recalled one race in New Jersey where there were long lines at the Port-a-John and he ducked into a nearby police station to use the bathroom. Unfortunately, he got locked in as the race was about to start. Panicked, he cried out the bathroom window for help, and it arrived in the nick of time.

Bottom Line: Being able to warm up properly, relax and focus is central to racing success.

Number 9

Stress-Producer: When Running Doesn't Fit In

Stress-Buster: Take A Break

Erica Pickman, a 24-year-old veterinary school student at the University of Pennsylvania, and a diehard runner, found herself in the throes of disaster last fall. While serving at her apprenticeship seven days a week, and being on call for 36 hours at a stretch--the equivalent of medical school internship--she found getting in her daily run was almost impossible. She didn't have the time nor the energy.

Pickman, recently engaged and also busy working on her wedding plans, had previously used running as stress relief from her busy academic load. Now running had become a source of stress. "I felt guilty missing my runs, like I was giving in to the pressure, but I was in a bind," said Pickman. "When was I supposed to run--3 o'clock in the morning?" Finally, Pickman decided simply to stop running for a couple of months, until her schedule relented. Hopefully, she'll find running that much sweeter when she's able to resume.

Virginia McDonald, a 44-year-old teacher and marathoner from Howell, New Jersey, also had to make drastic, but temporary changes in her fitness program because of her 15-hour days. Her private tutoring work had grown, and after school she was busy with individual lessons until late in the evening. "I cut my running way back and worked out on machines at the gym a few times a week," said McDonald. "It was more efficient, and I didn't have all the stress involved in when I was going to get in my mileage."

Bottom Line: You can survive on less running during periods when life is too hectic. When you resume normal running, you won't be starting from scratch.

Number 10

Stress-Producer: Pushing To The Brink

Stress-Buster: Learn The Warning Signs of Over-training

Scott Pengelly, Ph.D, a Eugene, Oregon sports psychologist who works with elite and recreational athletes, said up to 85 percent of runners over-train, creating a cycle of stress that affects their physical and emotional well-being. "Runners don't know when to stop," said Pengelly. "Even when the body is bruised from training, they rationalize by saying, 'I only ran X miles today. It wasn't a hard day.'"

Our inclination to overdo it is not entirely our fault. Pengelly said different parts of the brain that control rational and irrational thought processes are in competition with each other. This competition facilitates a state of denial in which runners ignore the warning signs of over-training. "We can pretend all we want," said Pengelly, "but the body always 'wins' and we break down."

Pengelly urges runners to realize that no one is impervious to the injury risks caused by too much running. Be aware of the warning signs, which include prolonged muscle tightness, shifts in breathing, elevated pulse rate, irritibility, staleness. Pengelly noted that runners use training to dissipate hostility and need to be aware of the connection between running and their emotions.

Bottom Line: Use meditation, yoga or other relaxation techniques to complement running as a means to achieve feelings of harmony and renewal.

BUY NOW! For more information on relaxed running and stress relief, read Marc Bloom's books covering all aspects of health, fitness and training.