When (Over) Running Gets The Best Of You



My (Over) Running Addiction


I’ve had my years of being “addicted” to running. I started jogging in the rubberized field not far from my home. It started slowly until my body was able to handle fast running. It was such a fulfilling routine for me. Not only did I lose a lot of weight, but I also felt my resistance getting stronger and my breathing was easier as my lungs expanded. Everything good actually followed after that – my skin glowed, my belly got smaller and smaller by the day, and I got stronger – physically and mentally. According to Kjersti Nelson, LMFT, “Daily runs leave a person feeling accomplished, and will really solidify or kickstart a healthy wellness-based habit.”


I just noticed some things after running for a few months. I would run a few kilometers a day then, and sometimes I really didn’t want to give it a rest because it made me lazy. I felt like I had to run daily. However, after a few weeks of that routine, my knees would buckle while my back and hips would hurt. I was having trouble sleeping and sometimes, I didn’t know why I’d get mad at the waiter just because he served me water with no ice! Horrible mood swings I had! According to Britta Boekamp, PsyD, “Individuals with rule breaking and oppositional tendencies, often have anger outbursts that are referred to as mood swings.  However, these anger outbursts are not due to a chemical imbalance but rather in response to the individual not getting their way.”


Signs to Watch Out For


That was when I got worried and anxious. According to Scott Bea, PsyD, “Anxiety is really a reaction in our body and brain that can be a feeling of worry, apprehension, sometimes excitement in anticipation of an event or in the face of uncertainties.” It was frustrating to feel weak when I had been eating and exercising enough. But when I came across an article about overrunning, it made me realize how much stress I have put my body in. I was experiencing the results of overrunning – too much, too soon, too often, too fast.


Here are some warning signs that I’ve experienced when I was running too much.


  • Too tired to do usual chores and activities. You woke up a few hours ago and yet your eyes tend to close. You go to sleep again just before lunch. You don’t have the energy or the will to cook or clean the house. ‘The mind is willing but the flesh is weak’ is an appropriate description. You may initially have DOMS (delayed onset muscle soreness) which will lead to generalized body fatigue if you don’t listen to your body’s signal to pause awhile and rest.


  • Brimming with adrenaline and cannot sleep. Many runners can attest that they have experienced insomnia when they overrun. That’s because the sleep cycle is disrupted with excessive training and it’s a clear indication that you need to take it slow. Sleep plays a very vital role in the rejuvenation and recovery of our muscles that have been through a lot during the day.


  • Gaining weight instead of losing. Research has always proven that there is a surge of cortisol hormones when you exercise, and when you overrun – which means you over train – you also release too much cortisol. Bad thing is that this hormone stimulates your satiety center, making you feel hungry all the time. Consequently, continuous overtraining will lead to overeating as well.


  • It creates feelings of anxiety and depression. When you’ve been training too much and you don’t get the positive results that you want, negative thoughts and emotions fill you. This creates a vicious cycle of overrunning in pursuit of your goals, thinking that you’re not doing enough. Then your physical, mental and emotional health is in jeopardy.


Don’t Run Towards Destruction



I don’t run that much anymore these days because of the busy schedule and also because my long time friends who ran with me that time have reconsidered and pursued different practices, although they still run twice or thrice a week in moderation.


Running is a great way to exercise, but it’s easy to be addicted to something that’s supposed to be a healthy routine. Always remember to take a break and rest your body despite your goals to keep fit. Besides, resting is part of being fit and healthy.…

Lilly Diabetes Meal Plan


The moment I entered my doctor’s office, I knew her face meant something like – “You’re in serious trouble, Maria.” She gave me a smile, but you know, doctors smile because they have to be pleasant and comforting. I smiled back at her as I sipped my hazelnut milk tea and sat on her narrow chair.


“So, Mary. You’re not hypertensive, for now. The result showed 120 over 80. That’s normal, for now. What’s not normal is your weight. You’re a petite 5”4” and weighing at 100 kilos. That’s not gonna cut it. You will be 40 in 2 years and by then, curative measures for various cardiovascular illnesses will be too late. We have to start now so that you’ll age healthily.”


“Ok. What do we do?” I said.


“You need to go on a diet, more like an eating lifestyle, Mary.” The doctor said.


“Diet?” I was a bit offended by how she said it to me. Or maybe I was just touchy and didn’t want to accept the fact that I am HUGE.


“Yes, you heard it right. Diet… How old is your youngest?” She pointed at my darling Sofia who was waiting for me outside her office. “She’s adorable!”


“My daughter’s two years old,” I answered back.


“Well, if you continue to drink those sugared milk teas or eating waffles at Starbucks full of butter, maple syrup, and cream, it is highly likely that you will develop diabetes within the next five years. I am not threatening you. This is the reality especially in your case – your grandmother died of heart failure and that was a complication of her diabetes, correct? You also have a history of depression, right?” I remembered what I read a few weeks ago, “Psychologically, living with diabetes — coping with its daily management and complications — can cause sadness and perhaps major depression,” according to Barry J. Jacobs, PsyD.


“Yes,” I said.


“Ok. I’m filling out this laboratory request and you have to do this ASAP ok? I want to know if your blood sugar is regular, borderline, or over so that we can do something about it now. I also added creatinine and uric acid. I just want to check.” She smiled at me. “And, yeah… Lilly Diabetes Meal Plan.”


“Ok, teach me how that goes,” I said.


“The concept is very simple. If this is your plate, half of it must be filled with veggies. Here, you can see some leafy greens and on the side is a cucumber tomato salad drenched in lemon and lime with a bit of pepper. Any questions?” The doctor asked as she showed me the drawing of a plate with food on it.


“Can I put some sugar in the veggie salad?” I asked, even if I know how sugar can be dangerous for the mind when taken in excess – as evidence: In a recent article in Psychology Today, Alexis Conason, PsyD, wrote that “[MRI scans show that] sugar activates the same brain regions that are activated when a person consumes drugs like cocaine.”


“I knew you were gonna say that. Ok, here’s the rule. You can sprinkle brown sugar on it – half a nail size.” The doctor said. She saw my eyes widen. “Mary, we are trying to lose weight. You might be eating healthy veggies as a salad, but the sugar will invalidate its health benefits. Well, I mean, if you put lots of sugar. So, control it. In time, you will also get used to not eating too many sweet foods. Ok?” She smiled at me again and patted my hand.



“To continue, the next portion is your protein – fish, seafood, chicken, beef, or pork. I do recommend fish – it’s much better than the other ones. Salmon has Omega 3 fatty acids and tuna is also nutritious. There are a lot of fishes out there that you can eat. It doesn’t have to be grilled all the time. But then again, it can only be one-fourth of your plate. About 3 to 4 ounces or 100-120 grams. No chicken skin. As much as possible, no fried foods. If you can’t avoid it, place the fried food on a tissue and take out the excess oil.” According to Dallas Carey, PsyD, “Epidemiological data and clinical studies show that omega 3 fatty acids can effectively treat depression. For the best source of these omegas, eat: salmon, tuna, lobster, chia seeds, walnuts, olive oil, flaxseed oil, kale and spinach.”


“Ok, understood doc.” I was being cooperative.


“The other portion is your carbs. I know that you are a rice eater. If possible, limit the rice to one cup per major meal, maximum. Boiled potato is ok. Sweet potato is ok as well. Just remember the portion, one-fourth of your plate.” The doctor was being friendly to me.


“I got that. Will do.” I said.


“Lastly, add a serving of fruit and a glass of milk to your meal. That’s how the Lilly Diabetes Meal Plan works.” She sounded so sure of herself when she told me that.



“Doc, can I have snacks in between?” I had to ask her.


“Oh yes, of course. The calorie total allotted for snacks is 200 calories – it must be whole wheat, fruits or veggies. You can also eat eggs or drink a non-sugared all-fruit smoothie. We will go for natural foods here. Avoid junk foods and fast food meals too. I know it’s hard, Mary. But you have to lose weight. In 6 months, I expect that you’ll lose 10 kilos. I will monitor you and set up an appointment once a month. You just have to track your progress in a chart. Diabetes is very hard to manage. Let’s not go there.” And I believe her.


It’s been a week and I’ve been following the Lilly Diabetes meal plan. Weight lost so far? Zero kilos, but I don’t mind. I’ll get there, I’m sure of that. The plan also states to walk or jog for 30 minutes each day. She’s right. It’s not easy at all, but I have to do it. I need to get better. I choose to lose weight and get healthy. I want to live longer and if this is what I have to do, then, so be it.…

How Running With Your Partner Strengthens Your Relationship

Fitness is becoming a part of the trend nowadays. More and more people are addicted to exercising and getting into their desired shape with their own fitness goals. One type of exercise that can genuinely help you achieve your goal is running.

We can see a lot of people running everywhere — be it in a local park, a track oval, or even in the gym. Some people run for cardio; others run habitually and use it for a short time to escape reality. Running is not only beneficial for the body but the mind as well. According to Josh King, PsyD, “You can run hard, or jog slowly. You can do it at your own pace. The exercise releases endorphins, which helps to feel better, and can even help with cravings.”

Running As Part Of Your Exercise Routine

Regularly going to the gym doesn’t work for all people. Different people entails various types of exercise routines. However, including running in your exercise routine will boost your health more.

Other than improving your overall health, running has a lot of benefits. Running can aid you to clear your mind. Its most important advantage is to help your mental health — it can reduce anxiety, stress, and can even help you deal with depression. According to Kjersti Nelson, LMFT, “Running is a natural way to improve depressive symptoms, and to manage mood.”

Running And Relationships

For some people, running is a lifestyle. It is usually more fun and engaging to do with a group or a partner. It may seem like a difficult thing to do with your partner at first, but after several tries, you will see its benefits.

Much like as regular exercise, running with your partner can strengthen your relationship. It has several advantages that can improve the overall dynamics of your relationship. The main advantage of running is that it can deepen the relationship between you and your partner on another level. “A stable relationship is a relationship that is built upon loyalty, trust, safety and consistency,” according to licensed marriage and family therapist Christie Tcharkhoutian.

Having a shared fitness goal with your partner can bring you closer. Running may also increase the emotional bond between you and your partner. Moreover, if you have problems with your relationship, running together may be an effective way to fix it.

Running involves commitment and managing expectations. It may become a healthy competition. While running and reaching goals together with your partner, you will be able to see how you truly support and trust one another.

Factors To Consider When Running With Your Partner

There are a lot of factors to consider when running with your partner. Both of you should think about these factors before agreeing to run with each other. While running, you should be able to look out for one another.

The most common factor to consider is your fitness level. Every person has a different pace when it comes to running. Some runners may opt to chat while others prefer to listen to music. It can be frustrating to run with your partner but is essential to learn how to compromise.

Another factor to consider is running in different places and spaces. Regularly running on the same route may become tiresome. Communication is also an important factor. You should be able to talk about what your goals are if you need to take a breather, or just slowing down for a little bit.

The ultimate fitness goal is to get fit while having fun. While challenging each other to reach your fitness goals, what’s more, important is the kind of bond created when you and your partner run together. We can easily claim that a couple that runs together, stays longer.…

How To Mix Up Your Couple Running Routine 

Running with your significant other is great because it provides benefits for the individual as much as it does for the relationship. Exercising as a couple, in general, allows the couple to feel closer to each other, more motivated to do the workouts, and keeps the relationship exciting for some reasons. “The beauty of running is that it’s a sport that can be selectively engaged in to meet others and create lasting bonds, to independently release stress, and to achieve personal goals,” explains Leah Lagos Wallach, PsyD. Though there are many reasons why running with a partner or with a group is recommended, there comes a natural tendency for it to be sometimes unpleasant. 


Source: pixabay.com

It could be that you don’t enjoy the pace your partner is going, or the boredom with the routine is starting to get to you, or even feeling like you’re being forced. To fight this, commit entirely to a running schedule, but know when to change it up to keep things interesting. 


  • Set Fitness Goals 

Set specific fitness goals for yourselves and as a couple. It could be for a beach trip, an upcoming event or just to maintain your general health and fitness. Read related articles about these goals that you want to reach, and you will find that there are many workout recommendations to target specific fitness goals. It most likely involves cross-training, which has proven to be effective and beneficial to individuals everywhere.   


  • A Change of Scenery 

One of the biggest factors that can stagnate your couple running routine is seeing the same things every day. If you’re a couple who only runs on treadmills, it’s time to make a significant change and start running outdoors and reap all the benefits it provides.  “A person’s mood changes from place to place.”, according to licensed psychologist R. Wolf Shipon.


Don’t expect to have a good path all the time, so it’s essential to find new routes and places to run after a two-week period. Running on a mountain is highly recommended, but ensure each other’s safety. 





  • Get Lost 

You don’t always need a plan! Get up one day for your regular running schedule and start running with no exact path in mind. Explore different locations around your city or town that you’ve never been to, and you’ll see how exciting it gets.  


Getting lost while running is never too bad because the Internet can always help you find your way home. You’d be surprised that there’s so much to discover about yourselves and your area after going out on a spontaneous run. 


  • Chase The Other 

For a couple who’s into some healthy competition, occasionally challenge yourselves to gauge each other’s progress. See how long it would take to chase the other or catch up with each other’s best pace. Search for run challenges online and do them with your partner. Post online about it and see the reactions you get. While leisurely running has its numerous benefits, mixing it up with challenges and quirks will surely get the couple more excited about running. 





  • Join A Marathon 

There’s not a unique running experience quite like joining a marathon. Marathons are one of the most exciting running events the world has to offer and to be able to participate as a couple would mean a lot for the relationship. It will give you a motivation to train, and something to look forward to beyond the daily hustle and bustle. Some marathons have exciting gimmicks and giveaways, and might even give you a chance to travel and explore a brand new place. 


Keep running for yourselves. Keep running for a healthy relationship.  Be proud of all those mileages you’ll go through. According to Kjersti Nelson, LMFT, “Daily runs leave a person feeling accomplished, and will really solidify or kickstart a healthy wellness-based habit.”