Yesterday, I decided to do a round of cardio just after weight training.
Routinely, I incorporate cardio indirectly into my Sunday workouts by cycling
to/from my house to the National stadium and to the pool immediately after. I
like to workout at kill-yourself pace where my lungs are starved of sufficient
oxygen and my heart-rate is up to about 150BPM (beats per minute). Doing cardio
(usually swimming in my case) right after such strenuous anaerobic activity serves
as an excellent catalyst for Beta oxidation (fat burning), and ensures my
aerobic threshold and lung capacity are put on blast.
And so it went that on this day my
bike had issues and I had to do the distance between my house and the National
stadium on foot. An hour and a half later of weight training and I was set for
cardio, this time running, as no bicycle automatically meant no swimming.
Headphones in, timer on set, I started out. Sauntering along those first few,
lazy motions and breaking into a full gallop after about 50 yards. 300 yards
in, and just when I was getting into the whole groove I slowed to a halt. It
had happened; my brain had sent warning signals to my body. Those all too familiar warning signals my
body gets every time I put it through this hardly physical exertion of a mere
jog. Down but determined not to be out, I continued, determined to ignore those
lying signals and finish my race at all costs.
Mind kept telling body to ignore
brain and continue even when body knew better than to play mind games with
brain. So this time I forged ahead as slowly as ever, until I was sure my body
was interpreting the activity as a diluted jog and not a full-on sprint. Well
all of that didn’t mean a thing after the next 100 yards as it was all over. Just
like that. I had stopped again. Blimey, I hadn’t even completed the first lap
of my timer! I propped myself on my knees for a minute to catch my breath and
take in the disappointment of the moment, and thence I made to go home with all
running engagements for the day cancelled with immediate effect.
I hate running. A lot. I try to do
cardio once a week; swimming, cycling, running, the elliptical machine. Running
is always the last resort when all else fails and even at that I almost never
run. The few times I do, I make a conscious effort to keep it at absolutely
low-intensity steady state (LISS) – we’ll explain that some other time. You
see, my dislike for running is so deeply-rooted that only time I’m big on it is
when it takes the shape of Usain Bolt on TV, I know you wonder why I hate
running this bad, which brings me back to the topic of this article, and why I
stopped yesterday’s jog prematurely; “Runner’s
itch”.
For as long as I can remember I’ve suffered from “Runner’s itch”. Way back in high school we used to jog outdoors on
weekends and I remember suffering from unbearable itching that starts from the
calves, up to the buttocks and thighs, and all the way up to the stomach. We
used to run in very low, humid temperatures and I used to attribute the itching
to my skin’s contact with the moist grass along our running path. I get this
itch too when I’m subjected to bumpy motorcycle rides so my last reason being
exposure to humid temperatures isn’t entirely tenable.
Well I never held much thought much to the itching till I left high
school and the itching continued into my adult life with every run/jog. I asked
a few people and no one seemed to have similar experiences. I feared I was
different not until I fell in love with fitness and started reading tons of stuff
online on health and exercise. Thankfully, I’m not alone, a lot of people
suffer from “Runner’s itch” too and
some even have far worse experiences. If you’re one of many people who suffer
from this, I hope this article finds you and frees you from the mental shackles
tying you from your fitness goals.
So what causes “Runner’s itch”?
The human body is made up of major blood
vessels and millions of smaller ones known as capillaries. During a prolonged
spell of inactivity (non-exercise), these capillaries collapse and shrink due
to the decrease in blood flow. Now when you decide to hit the gym or run, these
capillaries start to expand due to the increase in blood flow and rapid heart
beat. As these capillaries continue to expand as a result of increase in blood
supply, the neighboring nerves send impulses to the brain which is interpreted
as the urge to itch. Simple.
There isn't much rocket science to it. Good
thing is the itching goes away after a while (that’s if you can withstand not
scratching yourself to death). In cases of a prolonged sedentary lifestyle, it
might take the body some getting used to before the itching ebbs away. Another
reason for the itch could be traced to the accumulation of mast cells after a
period of inactivity. These mast cells undergo lysis (cell destruction) which
is brought on by exercise and release histamine which could cause itching. In
this case, taking an antihistamine 30 minutes before working out would suffice
and help reduce the itch. But be warned that your body becomes dependent on the
antihistamine and the itching returns when you’re off the medication. Also try
to avoid taking Aspirin or any NSAIDs (Non-steroidal anti-inflammatory drugs) e.g.
Paracetamol, Acetaminophen before working out.
Whatever you read on the
internet, remember to always consult your physician before taking any of these
measures.
Another factor that could also trigger the itching is cold or hot
temperature. In the case of cold weather, the body pumps more blood to our
organs to keep them warm and less blood to your running legs and arms. As a
result, your arms and legs are cooler than other parts of your body. As you
warm up, the circulating warm, oxygen-rich, blood reaches your legs and your
skin cells transmit signals to your brain that are interpreted as an itch.
Itching in such cold temperatures (indoors or outdoors), may be referred
to as “cold urticaria” or what is known as an “allergy to cold” in
layman language.
On the other hand, itching caused
mainly by running or exercise may be called “exercise-induced vasculitis”.
Asides from the instances stated
above, there have been cases of people who suffer from medical conditions like
diabetes, hypothyroidism and low-blood pressure that have been known to cause circulatory
trouble. Hygiene could also play a part here. Tight clothes and dirty clothes
carry bacteria that can irritate the skin and cause itching.
After all that has been said, long
and short of story is that if you've ever run and experienced “Runner’s itch”, it’s just your body’s
way of telling you you've been inactive for too long. Taking medication, a
shower or applying lotion can help with the itch but there’s never been a
better tonic to kick that itch than exercise. Once you feel that itch, don’t be
discouraged, get back at running soon again. The itch goes away after one or
two more jogs. Get up and be proactive.
Don’t wait for that itch to be a
barometer for measuring your inactivity. Embrace an active lifestyle of
frequent exercise instead of a sedentary one of excuses and half-resolutions. Make
that money but don’t take life too serious. You only live once. If you exercise
regularly, love and live well, once is enough. Shalom.
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