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With self-discipline, all things are possible.

Theodore Roosevelt

You must expect great things from yourself before you can do them.

Michael Jordan

Since I wrote what a great idea it is to get into running last time, I think it’s time to talk about benefits of cycling. Many are the same, since they come from engaging in cardio exercise:

• Good for your heart and helps prevent cardiovascular disease
• Helps prevent diabetes
• You may be able to lose some weight
• Muscle – you will get a ton of leg muscle, but biking is better at engaging additional muscle groups than running
• You will sleep better
• Immune system gets a booster
• Improves your mental health
• New friends (and it’s a lot easier to make them on a bike than while running, too!)
• You are so much better put together when you get to work or school!

A bit of a downside

On the down side, you do need equipment: a bike and a helmet. Those are more expensive than just a pair of running shoes, but you can get pretty cheap ones if that’s your preference. You also get to enjoy shopping, since there are many types of bikes to choose from, depending on what you’re planning. Make sure you pick the right type of helmet, too!

I recently learned that if you ride enough, regardless of your seriousness, you will need a pair of cycling shorts. I’m not talking about myself – I’ve been riding in those for ages. My neighbor is new to this sport though and recently came to ask for advice regarding her sore butt. I guess she needs to invest in some proper clothing!

Let’s not forget: you do need to learn how to ride a bike. I sincerely hope that you got to learn as a kid, as it should be.

There is a danger of injury. You can crash and look like this:

The good news is that when you go slowly, it probably won’t get this bad. Crashing is also a rare occurrence. However, since it does happen, I figured it should be mentioned or I’d be called out for neglecting a drawback to cycling.

Unique benefits of cycling

But there are some unique benefits of cycling, so let’s focus on that!

Pick your own workout intensity!

Nice thing about biking is that you can do it at varying paces, ranging from a nice ‘stroll’ through the park to professional-level barreling down the street. For many families, having a kid join them on bikes is a way to squeeze in a run, since now they can keep up.

And if just going faster isn’t enough for you, hit up some hills! You’ll be surprised how fast you lose speed on those… Honestly, you will never know how many uphills there are around your house until you try biking. Things that are negligible while walking or running can still be very much felt while pedaling.

You can actually get places and be efficient

When you run, it takes a while to get anywhere. And you end up looking dreadful. You move a lot faster on a bike, even if you opt for a leisurely pace. If you don’t pedal too hard, you can arrive already dressed in your ‘normal’ clothes and are ready to join the activities. And yes, if you really insist, you can bike wearing heels. I tried. I wouldn’t necessarily recommend it, but it’s totally doable. I also regularly see people riding a bike in flip flops. Personally, I wouldn’t do it, but you can try it if it’s your thing.

Ability to arrive places faster and possibly looking like a civilized human being means you can run your errands or commute on a bike. You get to kill two birds with one stone: you got your workout done while getting to work or store. Did I mention it’s also cheaper than taking a bus or driving a car? It’s a win all around!

The Views!

Speaking of getting places: you can actually climb that mountain or reach middle of nowhere and enjoy peace, nature and the views. Just picture yourself there:

Awesome, right?

Biking makes you smarter

I believe I mentioned it in the running article, but there is something special about cycling: it helps your brain work on special awareness. When you’re running, you are close to the ground and can either turn or stop on a dime. It’s not so when you are cycling. Because of that, you need to work on noticing animals, potholes, a-holes… You know, anything that may require you to stop or change direction. You don’t want to crash after all!

Benefits of cycling to the environment

Leaving your car at home is a great way to reduce your carbon footprint! Maybe your car will last longer, too, so you won’t be polluting the world as much, since it won’t have to be replaced as often?

What I found fascinating is that cyclists are exposed to less air pollution than drivers while travelling on the same street – check out this article in The Guardian. And here I thought that I mostly avoid pollution while biking because I choose greener routes (even if they are a bit longer – but they are safer and more pleasant).

Cycling is low impact!

In practice, this means that it can be done daily (remember: when you run, you need rest days to allow your body to recover from banging on the pavement). Yay! Although you may still occasionally plan a special day for yourself and your couch 😉.

On the flip side, low impact sports won’t help you fight osteoarthritis. Hopefully you won’t develop it though and won’t need to worry about treating it.

So what do you say: should we jump on our bikes and go for a ride? I vote yes and hope to see you out there!

The race always hurts. Expect it to hurt. You don’t train so it doesn’t hurt. You train so you can tolerate it.

Mark Rowland

The more I ran, the more my potential was revealed.

Haruki Murakami

Why should I get into running? Because it’s easy! Running benefits so many aspects of our lives!

Low barrier to entry

Special skills?

Ok, so maybe not everybody thinks running is that easy. I am probably biased, since it’s been my sport of choice for so long. However, vast majority of people learn how to run when they are little and don’t need to acquire new skills (I will talk about getting into biking and swimming in the coming weeks). If you haven’t moved much for a while, you should start slow: walk first, then add intervals of short jogs and gradually replace walking with running. And you will be a runner before you know it!

Attire

Unlike with other sports, very little equipment is required to run. You mostly need shoes (check out my past article on this subject). When you first start, you don’t need to go all fancy. However, I would strongly recommend you put some thought into your footwear. Make sure it’s both comfortable and functional, so you don’t incur an injury right off the bat!

What else? You need clothes. I assume you own some. In the beginning, all you will need some weather-appropriate comfy ones. Again: no need to go fancy (and expensive!) before you really get into it. One thing that most women will agree on though is that running requires a proper sports bra. Sorry, Ladies!

Gear

There is a couple of things you may find useful, like a water bottle. It’s 2021, so I hope you own at least one! You can go all fancy, get a hydration vest or a belt, but if you’re just beginning, plain old bottle will do the trick.

You may want to invest in reflective clothing and lights if you are running in the dark. I hope you’d have them if you were only walking around at night though…

Safety!

I mentioned the lights, but that’s not the only safety consideration when you are running. Wearing lights is one of the issues, so you don’t get hit by a car or a cyclist. The other issue is location: are there other people there? How about other animals? Make sure to plan for all of these. If you live in a place without safe running spaces in decent proximity, consider a treadmill…

Benefits of running

running benefits to Physical health

Knees, bones and joints

Many people say that running is bad for your knees. Well, I wrote a whole article about this. Here is a summary: running is actually good for strengthening your joints and improves bone density. Knee issues arise when you have preexisting conditions or you cause an acute injury, frequently through bad form. This can be easily addressed by making sure you have good shoes, stretch regularly and work on your core and leg strength.

Heart and vascular disease

There is a lot of research on this subject (like this one), but at the end of the day, this holds true: your heart needs exercise to stay healthy. Running regularly decreases your risk of heart disease by half.

Diabetes

Regular exercise helps you control sugar levels and insulin production – more on this here. Pre-diabetics are frequently advised to start a regular workout regimen. Why wait until you have a problem if you can prevent going down that slippery slope in the first place?

Weight

Depending on your size and efficiency, you burn calories at different rates, but one thing is certain: running is one of the fastest (or the fastest) way to burn calories. A general estimate says it’s about 100 calories per mile, but let’s face it: it takes a lot more to move a 200lbs body than my rather small one. Here are some other (than weight) factors influencing your burn rate:

• Gender – men tend to burn more
• Speed – the faster you go, the more you burn!
• Incline – no surprise here… Anybody can tell you that going uphill tires them out faster than strolling on a flat road!
• Running surface – speaking of flat road: crossing rugged terrain increases energy requirements. That’s because you need more energy to keep your balance. Also, some surfaces are just harder to push off from (sand, anyone?)
• Weather – have you ever ran in really strong wind? Yeah… hard, isn’t it? Impact of heat and cold, on the other hand, is debatable.

The other thing about running: you tend to make better decisions when it comes to food. You will still be tempted to eat junk, but you are likely to think twice about what you eat. It’s a whole commitment to a healthier life style! Not to mention: it’s hard to run when your stomach is full of greasy junk.

Sleep

Research has shown that regular exercise helps you sleep better. Here is a thought: it makes you stick to a fixed schedule (I can’t be up all night! I need to be up for a run!) and tires you out enough that falling asleep is not a problem. Just think of the last time you stayed on the couch all day without being sick. It’s hard to fall asleep after that, isn’t it?

Immune system

Yes, running regularly will improve your body’s natural immunity! One little bit of caution: if you have an intense workout of over 90 minutes, it will actually depress your immunity. So yes, there is a limit to the benefits, at least during one session. If you plan to be around people with cooties, make your workout on a shorter side!

How running benefits Mental health?

Mental health is a real thing and if you are struggling, you should seek professional help. Working out is not a complete replacement for treatment.

Having said that, running does give your mood a boost and is known to reduce depression. It also helps beat that morning boost. My old boss told me before that he can immediately tell if I worked out before work, because it made me happier and more ready to tackle the day.

Running outside is another part of being good for your mental health. Scientists proved a long time ago that being around nature is good for you. Unless you are dealing with some a-hole who tries to run you over on a crosswalk. But that’s on them, not on running.

Last, but definitely not least, running is a great stress reliever. You are already sleeping and eating better, which will generally help. And now you are giving your brain a break from ‘reality’. It’s awesome! I remember how a few weeks ago I was in a really foul mood on Sunday morning. Alas, it was a long run day, so what is one to do? I laced up and got going. First hour was tough… But then I was too tired to dwell on whatever was making it a bad day. I started to run better and was way more cheerful. It turned into a great day!

Running benefits your Social life

Running benefits your social life, too. I suspect some will roll their eyes to this. How can it help if I have to get to bed early and can’t have another round with my buddies at the pub? True. But you can also meet a lot of new people on the trail, during a race or in a local run club. They will be nice, cheerful people. Isn’t that a better company? You’ll also have more energy to hang out with friends and family. It may lead to a bit less time together, but it will be more meaningful and fun.

Professional/ School life

You arrive to work (or school) after your morning run fully awake and ready to go! Your memory is better and your stress is under control. That will make you much more effective at work! Learning will come easier, too.

Research has shown that running regularly makes you better at follow-through. It also teaches you to work hard on long-term goals. You can’t train up for a marathon in a couple of weeks (ok, some more experienced runners can. But most can’t). When you apply this work ethic to school and your career, you are much more likely to reach the goal.

This actually reminded me of an anecdote I heard ages ago about an endurance runner who got lost in the desert. He walked many, many miles and made it out. When asked how he managed to do it, he said that he did what he always does with running: you don’t think about the whole distance, you just tell yourself ‘make it to the next tree/ telephone pole/ hill/ whatever’ – this way, your goal is not as overwhelming and little by little, you get there!

So why get into running? Because it’s the best! Keep going and I will see you on the trails 😊

If you don’t have confidence, you’ll always find a way not to win.

Carl Lewis

To give anything less than your best is to sacrifice the gift.

Steve Prefontaine

I have talked so much about everything that goes into preparing for the race and actually competing (ok, so maybe if you’re like me, it’s more of participating) that I think it’s time to talk about post-race recovery. After all, both first-timers and experienced athletes have to deal with the fallout of their ‘big day’!

And believe me, I may not have raced that terribly many races (five marathons and one ironman 70.3 doesn’t feel like so so so much), but I feel like I managed to do all the right and all the wrong things by now. So I hope you enjoy this post, peppered with anecdotes of my stupid moments 😅.

Start your post-race recovery before the race

Last time, I wrote about pre-race logistics and believe it or not, it plays a large role in your post-race recovery. If you made sure to carb load properly beforehand and refuel during the race, you will be less ‘dead on arrival’ at the finish line.

Another item: sunscreen. If you’re racing on a sunny day, wear sun screen. You may think it’s not a big deal, but remember that not only you will be running for over 2 hours (for me, more like 4+), there is also time before you actually start running and whatever happens after. Sun burns definitely won’t help you bounce back. Keep in mind that they can also lead to further dehydration and such. So lather up!

And band-aids, trimmed nails and so on – any injury you acquire during the race becomes part of your post-race recovery. Bloody nipples aren’t sexy, gentlemen!

Body

Immediately after

Keep moving

Don’t sit down yet! The consensus is that going from long workout and coming to a sudden dead stop can lead to cramps and built-up of lactic acid. Moving for another 15 minutes helps keep the blood flowing and slows down your cool-down. I know that all you want to do is sit down. Or preferably lay down. Unfortunately, that’s the exactly wrong thing to do.

Stretch

I know you want to just relax, but some STATIC stretches will help you keep the blood flowing and avoid tightness that can prevent you from moving again. I frequently struggle with this part, but I know that I feel way better after long workouts if I do stretch. Make it short and gentle though. You already put your body through enough!

Clothes

Get a space blanket or additional clothes from your buddy working as your SAG for the day (personal sherpas are so helpful in endurance racing!). Your body is out of whack and in a couple of minutes, when the adrenaline wears of and your heart rate starts slowing down, you will get cold. Let’s not forget the good chance that you are soaked after all that running. Changing in dry clothes immediately works, too. Keep in mind: your body’s immunity drops after long, intense exercise sessions. You are now susceptible to other people’s ‘cooties’. Prevent getting sick on top of being run-of-a-mill tired and sore.

Food and hydration

Eat something. This may not be your first thought right after finishing a race, but you have depleted your glycogen stores and you need to start replenishing them as soon as possible. I tend not to feel hungry right after races and many people have stomach problems. In that case, a sports drink can work, too. You need electrolytes and water, too. When it comes to drinking though, make sure you are not overdoing it with plain water – you don’t want to risk hyponatremia. After Disney marathon (one of my stories of logistics fails), I didn’t see anything appealing in the goodie bag and my trek back to the hotel took forever. Result: at some point, I sat down and couldn’t move. My body literally had nothing left to propel me forward. I don’t recommend that feeling.

Later in the day

Oh, all the ways you can mess this one up!

Nap

Take a nap. Naps are good and you just put your body through hell. Some nice, regenerating sleep will help you. There is a chance that your body is demanding it anyway and you won’t be able to avoid it. Good!

Massage

Some rolling, stretching and a massage may sound like a great idea. Some races even have massages available. It can be awesome, but make sure massages are not deep tissue. Your muscle is already sufficiently broken down. They need to heal, not be tortured some more.

Shower and bath

I don’t think anybody has to be encouraged to shower after running for over 26 miles… Please do it ASAP. All that sweat can irritate skin and cause you to break out. I also tend to be covered by salt after long workouts. Gross… Also: awful for skin…

Bath may not sound ideal immediately after the race. However, once you shower and are not grossed out by perspective of sitting in water, ice bath will help with cooling down your muscle and jump start recovery. I do it regularly after long runs on hot days and it’s a total life saver!

Sitting and relaxing

Try not to sit too much. Sounds horrible, right? I talked to some friends and they experienced the same thing after the big race: getting mad at their sports watch later in the day when it tells them to move. Unfortunately, the watch is right. You should move. Sitting too much will make your muscle tighten and you will feel more sore. I actually have an embarrassing story to go with this one… I decided to go home immediately after Philadelphia marathon and a friend of mine was driving. Once I was done running, I took the picture on the stairs (like half the people there 😅), had my beer and hot dog and we got in the car. At some point between PA and northern VA we had to stop so I could eat (yeah, my first real meal after the run) and I kind of slipped out of the car. Like in: my legs were incapable of holding me up. Walking to the food place didn’t really go well, either… So don’t be like me, move around throughout the afternoon!

Food and drink

You need to eat and drink again. And again. And beer is not exactly the best choice (see my post about alcohol here – as I feel like this is the most self-promoting post ever). You shouldn’t eat all the ~2600 calories you burned in one sitting. It’s better to split it up into smaller meals. But you sure should work on replenishing your glycogen stores, so carbs. Don’t forget the protein, either. My family considers it customary to have steak/bbq and beer if such option is available. It’s not exactly what you should be doing, but it tastes soooo good! The above pic is of my in a bbq joint at Disney Springs after WDW marathon. Everything about that meal was AWESOME!

Next few days

Give yourself some time off. If you think your body is ready to resume training – wait another day or two. Your body will lie to you and tell you to go for a run. I have done that before and it turned out very quickly that I was overly optimistic. I felt like crap by the end of the block. Don’t do that. Learn on my mistakes and wait a few more days, just to be sure.

Generally, you should resume your training slowly, once you rested up for a few days. Frequently given advice on this issue is to do your taper backwards. Just keep in mind: if you are trying to exercise again and things don’t feel right, it means you are not ready. Stick to some cross training, like swimming and gentle cycling.

Mind

This is not addressed enough! Do you really think that your mind didn’t work overtime when you were training and racing?

I regularly hear from first-time endurance athletes (and sometimes non-first timers, too 😉) that they are so over their training routine and just want it to be over. I’ve been there, too! Ok, to be honest, I am over this whole ironman training thing – I was supposed to be doing that race last year and adding another year sucks. I want to cross that finish line and stop putting crazy hours into my attempts at training!

Have other aspects of your life suffered due to high volume of training? Relationship with your significant other, kids, other family members and friends? It happens, especially if they don’t share your athletic passion.

Good news: your race is done and at least for a few weeks, your training volume will be much lower. Take advantage! Reconnect with your family and friends. Spend some time on thinking about your other hobbies. It may be hard at first, but over time, you will adjust. There is a good chance that you will spend the first few weeks on trying to tell everybody who’ll listen (and some who really don’t want to, but lack clear escape route) about your athletic achievement. Try not to make them want to kill you…

Hopefully after a few weeks of recovery, you will want to get back to running. And if not? I wish you best of luck and hope you will find a new athletic pursuit. You may not be into running another marathon or competing into a triathlon, but don’t quit cold turkey. Stay active! But most importantly: enjoy, you did it!

Quick goodbye story on recovery done right: I once ran a Sunday marathon and was back in the office on Tuesday, giving a presentation on some HR-related matter. At some point, a coworker said to the group ‘well, if you ran a marathon over the weekend, you’d be dead now’. I looked her in the eye and asked ‘Do I look dead?’ It took her a couple of minutes to realize that new medal on my wall was from two days earlier 😁.

Focus on the journey, not the destination. Joy is found not in finishing an activity but in doing it.

Greg Anderson