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About The nugget. (Sisters, Or.) 1994-current | View Entire Issue (Aug. 15, 2018)
20 Health & Fitness Wednesday, August 15, 2018 The Nugget Newspaper, Sisters, Oregon Running commentary By Charlie Kanzig Correspondent When it comes to running, people often focus on the physical benefits associated with slipping on the shoes and hitting the roads or trails. Not surprisingly, evidence, both scientific and anecdotal, is piling up about the positive impact running has on mental health as well. I decided to touch base with a variety of friends and acquaintances to get their reactions to the question of whether they see running as a valuable contributor to mental health. The responses came back strong and unequivocal. Mike Bauer, 71, a retired counselor and lifelong run- ner said, “If you start each day with a run or walk you have accomplished at least one positive thing. The rest of your day is a bonus. Right now I am recovering from two broken ribs and the fact that I am fit due to running is helping me to recover faster and keep a better atti- tude about the whole thing. Finally, running or walking each day gives me a sense of being in control of my life and outcomes, a certain con- fidence, if you will, on being able to handle what comes my way.” Mary Rumbaugh, 47, a director of behavior health for Clackamas County, has been running since high school. As a professional in the mental-health field, she CYCLING: Fit matters more the more you ride in one position Continued from page 17 bike-fitting, it is well worth it to take your bike to a shop with experienced bike-fitters to help you get a proper, indi- vidualized fit. Both Eurosports and Blazin Saddles offer bike- fitting services. And Blazin Saddles’ Meudt notes that if a cyclist has special needs — a chronic injury or a knee or hip replacement, for instance — it may be a good idea to get a fitting with a physical therapist. Once you’re out on the road or the trail, you have to be smart about your capa- bilities and the conditions. Sisters Country has had a hot summer, and the exertion of a hard climb in 90-plus-degree weather can tax even the fit- test rider. Heat exhaustion or heat stroke are nothing to be fooled with. The smartest play, Meudt says, is “to be strategic with pays close attention to prac- tical ways for people to be healthier and runs herself in order to remain balanced and positively connected to oth- ers. She said, “The research is clear about the benefits of daily exercise, regardless of what that exercise is. We also know that those individuals struggling with mental-health conditions both benefit from regular exercise but they also benefit from connection. Individuals who run are con- necting with themselves and nature, and when they also have running partners—other individuals with a common interest or purpose—they benefit. Connection creates hope, hope supports recov- ery, and running can be inter- twined through all of this.” She went on, “When someone is struggling with a mental-health condition, it is easy for them to withdraw. Running requires dedication, persistence, and routine, so when someone dedicates themselves to a running rou- tine, they are much more likely to maintain a healthy mental state.” Rumbaugh’s stance jibes with the message in the documentary “Skid Row Marathon,” which played one night this summer at Sisters Movie House. The film chronicles the life changes of homeless men and women, many with addiction and other mental-health issues, brought about by joining a running club that ultimately trained for marathons. An article in Runner’s World by Jennifer Van Allen last week cited numerous sci- entific studies showing run- ning to be effective in lifting mood. Van Allen cited a 2006 study published in the jour- nal Medicine and Science in Sports and Exercise, which showed that even 30 minutes of movement on a treadmill could almost instantly lift the mood of someone experienc- ing clinical depression. Not everyone has a diag- nosis of depression or anxi- ety, but most of us face bouts of stress and other emotional challenges in our lives. Evan Godsiff, a Sisters High graduate now teaching physical education in South Korea said, “Of course I have experienced the release of endorphin or runner’s high, but additionally I feel freedom when I am out on the trails where I am able to connect with nature. I have a positive feeling of achieve- ment whether it’s after one mile or 10. All of my running is ‘moving meditation.’” Josh Nordell, a teacher and coach at Sisters High School said, “Stress relief and perspective is what comes to mind first in answering this question, but it goes deeper than that. Somehow it is a resetting and refreshing of my emotional health. When I run, I feel my brain sorting and clearing doubts, hurts, and ego, which are replaced with gratitude and ease. Running gives me hope.” Michael T. Smith, a retired the timing of … rides.” Plan to avoid the heaviest exertion in the hottest part of the day. And stay hydrated. It’s hard for a light-traveling cyclist to carry enough water to stay ahead of dehydration on an intensely hot day. Meudt recommends supplement- ing with electrolytes such as those provided by a Laird Superfoods coconut water powder. Using supplements helps get “the most bang out of the bottle that you have,” Meudt said. Stretching both before and after a ride helps prevent injury and aids recovery from putting in the long miles. Many riders use a foam roller to roll out tight muscles. Smart riding, attention to proper bike fit and a little extra work in making sure your hips are mobile goes a long way toward making the miles on road and trail a joy — and an overall ben- efit to the rider’s health and well-being. Dr. George Mecouch , D.O. Board Certifi ed Psychiatrist New to Sisters with 36 years experience. Jungian-Oriented Psychotherapy and Process-Oriented Therapy I take your needs seriously in a therapy practice that listens to mind, body, and soul. 541-904-4030 220 S. Ash St., Sisters DrGeorgeMecouch.com PHOTO BY CHARLIE KANZIG Running — especially with a beloved buddy — is good for the inner person. English teacher who coaches are huge,” she said. “I run runners at Cascade High purely for the endorphins School in Turner, said, “I feel and balance running gives most like myself when run- my hectic life. Looking back, ning. It is like enforced med- running also helped me over- itation, alone in one’s body, come anorexia/bulimia as a away from the chatter and teenager.” Kelly Davis Martin, a noise, alone in my thoughts while engaged in a largely local resident who is a pro- mindless activity that makes fessional health specialist, my body hum for hours after- has been reading a book wards. The feeling of being by Scott Douglas entitled pleasantly spent after a good “Running Is My Therapy,” run always brought me back who reports running to be a level-one intervention for to myself.” Rhonda Schantz of Sisters mental-health concerns, responded emphatically including depression and about the benefits of running. anxiety. In fact, Martin dis- “Yes!” she exclaimed. “If covered that in New Zealand you are stressed, anxious or and Australia, patients are overwhelmed, lace up those asked to start running before shoes, get out the door, and other treatments for mild run! The endorphins your and moderate depression. body will generate will help Douglas reports that results are almost immediate and you cope.” Fellow Sisters resident that research is showing that and runner Annie Winter over the long term measure- concurred. “The mental- able, permanent changes to health benefits of running the brain take place. E-BIKES: The assisted ride is pure fun, cyclists say Continued from page 17 as it has in Europe. Many European trails now allow the pedal-powered e-bikes on trails, while continuing to ban those with a throttle. For now, Sisters riders can simply enjoy them on local roads, or riding around town as a commuter — getting as much exercise as they want and tapping into the pure plea- sure of cruising easily on two wheels. Smile, Sisters! We’re committed to your dental health! h e a l t h ! Exceptional Health, Prevention & Aesthetics For Your Family! Trevor Frideres d.m.d. p 541-549-9486 f 541-549-9110 410 E. Cascade Ave. • P.O. Box 1027 • Sisters Hours: Mon., 9 a.m.-6 p.m.; Tues.-Wed., 8 a.m.-4 p.m.; Thurs., 7 a.m.-3 p.m.
