Why I love to Run.

I love to run. As a rule, I manage to get out and run on average about three times a week. So, I love running. Recently the pressures of my work have meant that I haven't managed to get out and run as much as I’d like.

Blowing away the Cobwebs

The other day I got out the door and had the first decent run I’ve had in a while and boy did it blow away the cobwebs? I really enjoyed it. it was great, and it made me appreciate just how good running is for me. A recent article in Runner’s World magazine suggested that it’s one of the best ways to get your weekly quota of physical activity. Apparently, recent studies say that runners live an average of up to three years longer and have a thirty percent lower risk of all-cause mortality than inactive people.

Many well documented studies showing health benefits

There are many documented studies showing the benefits of running and how it works on many levels. It seems that running helps to lower your resting heart rate. I'm approaching 65 so, as an older adult my heart rate is lower anyway, but I’ve been running for a good few years now and my resting heart rate is about 45 bpm which I think is pretty good by any standards. Running has also been pretty good at lowering my blood pressure over the years and has certainly improved my cardiorespiratory function.

Follow the Pied Piper

I had a Heart Attack in 2010 and some people feel that I shouldn’t be running at all. For me running was a path back to fitness and I do believe that running helps to keep my heart healthier for all the reasons listed above. They do say that running can reduce your risk of heart disease by as much as 45%. I have certainly felt the benefits. It is all too easy after going through some physical trauma to sit back a wrap (or allow others) to wrap you in cotton wool. No doubt people mean well, but it doesn't help.

Interestingly, it’s not just heart and lungs. It seems that runners possess greater insulin sensitivity and glucose uptake as well as greater HDL (Good) cholesterol levels. In addition, running boosts muscular mass and bone density, which suggests that runners might have a lower risk of osteoarthritis the non-runners.

As well as the obvious physical benefits, there is lots of research out there that suggests running is good for your mental wellbeing too. So, It’s clear to me that running is good for me mentally and physically, but did you know that studies have shown that it can also increase brain power? There is research showing that it's had an impact on the hippocampus and the prefrontal cortex of the brain which can lead to higher cognitive functions and much less incidents of depressive symptoms.

So, both from a physical and from a neurological point of view running seems to be a good thing. It certainly works for me anyway and that's why I love to run.

I have written a short e-book about my experiences as a runner, both before and after my Heart attack. It's called Running with A Wounded Heart and is available at the very modest price .

  amazon.co.uk/Running-wounded-heart

Also, you may be interested in my new book, Too Old to Ultra, which will be available  to
 Pre-Order in March 2019

Patience, Patience, Patience

Another Running Post, I'm afraid. Let's hope that I've not repeated myself too much Ha, ha. I’m an Inclusion coach, so I work with many different groups of people. I also deliver workshops to mainstream coaches, giving them some ideas on how to better engage with said groups. When coaching generally and certainly when working with people with Neurological or Mental Health conditions, I encourage young coaches to exercise patience. I think, all of us, appreciate the value of patience.

I just wish I could practice what I preach when it comes to my running.

Nothing like the look and feel of a new pair of trainers

The problem that I have, these days, is that, I sometimes must put up with the old chestnut of “Stephen is not getting any younger”. or similar from certain members of my family.

I’m sixty-five, not that sixty-five is considered old these days. There are probably hundreds of running clubs all over the UK with Senior runners my age and older. So, I can’t make any excuses. The problem I struggle with is getting make into shape after a long layoff. If I’ve had an injury, some sickness, or just been too busy or too bloody idle to get out and run, it takes me forever to get back into any kind of reasonable form.

I start off with all good intentions. I subscribe to the Phil Maffertone 180-formula

180-formula

180 minus a person’s chronological age, which is then adjusted to reflect their physiological age as indicated by fitness and health factors.  In my case 180 – 65 gives me a heart rate ceiling of 115 beats a minute. You can allow yourself an extra 5 beats per minute,


if you have been running for some years and are generally reasonably fit. So, I train at 120 bpm.  The rational for this system of training is that you are running at your maximum aerobic rate. So, as your fitness improves, your Aerobic efficiency improves. I just wish I could practice what I preach when it comes to my running.

I can confirm that this does work. When I first start back training, I am puffing and panting and must constantly stop and walk to keep my heart rate down to the desired level. However, after several weeks I find that I can run steadily keeping my heart rate on or just below the 120.

As my training progresses my lap times slowly start to come down, whilst keeping my heart rate 

My big problem though is Patience!  My life as a runner is like a giant game of Snakes & Ladders. As I get older, the Snakes seem longer as I slide down following injury or layoffs and the Ladders are higher taking increasingly longer to climb back up.

Dealing with setbacks. As an athlete you will inevitably get setbacks of one sort or another. As an older athlete or one with health issues you may get more than most.  

It is important to try to put these in perspective. Be mindful to what is important in your life. If you are injured and must rest up, then rest

The sooner you rest and heal properly, the sooner you will be out running again.

Swimming is good or the exercise bike or rower if you can’t put weight on your legs. There are many ways you can help keep your fitness level up whilst you heal and recover. 

The 180 formula works but it's so slooooow!

Once I’m warmed up and breathing ok, having to stop and walk to keep my heart rate down becomes increasingly frustrating.

So, of course, this is where I need to practice what I preach. I know that this way of training works for me. I know that with patience I WILL get back to a decent degree of running fitness. I just have to exercise, not just my body but also exercise a lot of.....

 Patience, patience, patience.

I have written a short e-book about my time running, both before and after my Heart Attack in 2010. It's available on Amazon if you'd like to check it out. I also have a new book out in July called "Too Old to Ultra" about my attempts at Ultra running.

Beautiful BASKIN

Beautiful BASKIN!

Do a Google search for Baskin and you are most likely to find a film review. i.e Baskin, a Turkish Horror movie about policemen facing a night of horror in a subterranean labyrinth after answering a distress call. Or, perhaps the latest update on Baskin-Robbins, the world's largest ice cream chain. Drill down a little deeper however and add the search term "Sport" and you will find what you are looking for. 

Baskin is, in fact, a fully inclusive sport based on traditional basketball. It was created in Cremona, in Italy back in 2003 and currently represents one of the most innovative sports on offer as far as global accessibility and inclusion is concerned. It offers the possibility for mixed teams, men and women, disabled and non-disabled to play together at the same time, on the same court, in the same team.

Some Adaptive games, by necessity, are a compromise. Baskin allows non-disabled performers, as well as disabled to fully express themselves physically. The sport has evolved to fit the person rather than the person having to adapt to the sport.

I have been involved in Disibility specific and Inclusive and adapted sports for over 25 years and I can honestly say, I've not come across anything quite like Baskin. It is based on the sport of basketball and played on a full size basketball court. However, it has some adaptions and a few new rules. The most obvious to the casual observer is the addition of lower baskets on either side of the half way line. These baskets live in so called "Safe Zones". Players are graded from 1 to 5 with 5s being the equivalent of mainstream basketball player down to a number 1 who may have severe mobility problems or may be in a motorised chair. Team mates ranked higher than 3 cannot enter these areas but can pass the ball their number 1 or 2 team mates to shoot a basket.

It is hughely impressive to see men and women, disabled and non-disabled players all playing in the same team on the same court fully engaged and contributing in the game.

I am so impressed with this new sport that I have thrown my hat into the ring and am helping to organise some taster sessions and demonstration games. With its high Student population and proud history of encouraging Diversity we felt that Cambridge would be a perfect place to introduce Baskin to the UK and we have events planned in Cambridge during the year. 

However, we are very keen to showcase the sport more widely. If you or any organization or group that you know might be interested in hearing more about Baskin, or even hosting an event please get in touch. You can also follow us at Cambridge Baskin

It is also very popular in schools. I have used it to bring children from mainstream schools into an SEN environment to play BASKIN and the dynamic is amazing.

Feel free to contact me at: steve@ifnotme-inclusion.com.