Finding Your Footing: A Beginner’s Guide to Running with Cirrhosis

Running can be a transformative experience, offering physical and mental health benefits. For individuals living with Cirrhosis, the journey may present unique challenges, but it’s absolutely achievable. This guide will provide a foundation for beginners, focusing on a safe and sustainable approach to running.

I spent most of my life believing that I would not be able to run, for some reason or another and I could create a list of reasons anytime they were needed. But, when you receive two diagnoses that can seriously transform your life, you sometimes have to make a choice to try new things. Running didnt start easy for me, in fact I barely ra a football field length without having to stop and now I run fifteen miles a week. The good news is that you can also start your journey into running just as easily. Join me as I share with you Finding your Footing: A Beginner’s Guide to Running with Cirrhosis. This can be a foundation to start your journey, just remember to talk with your medical professionals first. 

Read? Set, GO!!!

1. Starting your running journey
2. Focus on technique
3. Progressing slowly and safely
4. Staying motivated
5. Beginner training plan
6. Cirrhosis and your running journey
7. Benefits of running

Starting your running journey

The most crucial step is to begin slowly and consistently. Aim for short, easy runs, gradually increasing your distance and intensity over time. The run-walk method is an excellent starting point. Alternate between short running intervals and walking breaks. This allows your body to adapt gradually while minimizing the risk of overexertion. This is exactly where I started. Once I was able to comfortably walk two miles without feeling winded, I started adding short intervals for running. I had to get over my fear of thinking people were going to watch or judge me, so I would run for 100 feet then walk, then run again. This will allow your body and lungs to start adapting to a bit more high intensity workouts.

Many people will tell you that, as a beginner runner, you need to focus on having the best gear to ensure you get the best results from your training sessions. There is some merit to that but remember that for years, runners got by without the technology we use today. In fact, if we go back to Greecian times, historians believe that their runners competed barefoot. Today, we realize the shortcoming that can create but it does show that you do not have to start with the best and most expensive equipment. When I started my running journey four years ago, I only had an extra pair or tennis shoes that I used until I created and followed my routines. 

That being said, a good comfortable and well supporting shoe, combined with clothing that is breathable and moisture wicking can go a long way in helping you stay motivated as a runner. Also make sure you are taking into account current weather conditions and dressing to match them.

Focus on technique

Proper running form can significantly improve your performance and reduce the risk of injury. Maintain an upright posture, avoiding excessive leaning forward or backward. Keep your arms bent at a 90-degree angle and swing them naturally back and forth, minimizing upper body rotation. Aim for a midfoot strike, landing lightly on the ball of your foot before transitioning to your heel.

Proper running form can significantly improve your performance and reduce the risk of injury.   

• Posture: Maintain an upright posture, avoiding excessive leaning forward or backward.
• Arm Swing: Keep your arms bent at a 90-degree angle and swing them naturally back and forth, minimizing upper body rotation.
• Footstrike: Aim for a midfoot strike, landing lightly on the ball of your foot before transitioning to your heel.   

Good running form is crucial to prevent injury and increase efficiency. Beginners should focus on maintaining an upright posture, with a slight forward lean from the ankles, not the waist. Keep your shoulders relaxed and directly under your ears, avoiding unnecessary tension in your neck and arms.

Your arms should swing naturally at your sides, bent at about a 90-degree angle, and not crossing over your body. A short, quick stride with a mid-foot landing is typically recommended over long strides, which can lead to overexertion and injury.

Breathing is another important aspect of running. Beginners often forget about breathing, which can lead to fatigue and discomfort. Focus on deep, rhythmic breathing, inhaling through the nose and exhaling through the mouth if possible. This will ensure adequate oxygenation of your muscles.

Progressing slowly and safely

Increasing your training load too quickly can lead to injury and burnout. A gradual and progressive approach is key. A widely accepted guideline is to increase your weekly mileage by no more than 10% each week. This allows your body to adapt gradually to the increased stress. Pay attention to your body’s signals. Rest when you need it, and don’t push through pain. Schedule regular rest days to allow your body to recover and rebuild. This was a hard lesson for me to learn. Once I was able to run a mile with minimal difficulty, I thought it woudl be easy to just move to two miles. Boy, was I wrong. Thankfully, I found some helpful guidelines for increasing running distances that I still use today.

Increasing your training load too quickly can lead to injury and burnout. A gradual and progressive approach is key.   

• The 10% Rule: A widely accepted guideline is to increase your weekly mileage by no more than 10% each week. This allows your body to adapt gradually to the increased stress.
• Listen to Your Body: Pay attention to your body’s signals. Rest when you need it, and don’t push through pain.
• Incorporate Rest Days: Schedule regular rest days to allow your body to recover and rebuild.

Individuals with cirrhosis must be particularly cautious when increasing their training load. Cirrhosis can weaken muscles and impair the body’s ability to recover from exercise. It’s crucial to prioritize gradual progression, even more so than for healthy runners. The 10% rule for increasing weekly mileage should be considered a conservative guideline. Listen closely to your body’s signals and don’t hesitate to adjust your training plan based on how you feel. Incorporating extra rest days and prioritizing recovery are essential for preventing overexertion and minimizing the risk of complications.

Remember, listen to your body. Fatigue is a constant battle for cirrhosis patients and taking on intense workouts with fatigue will do more in suppressing your immune system and raising the chances of you getting sick. The damage is not worth the risk.

Staying motivated

Staying motivated can be challenging, especially when facing the physical and emotional demands of living with cirrhosis. Setting realistic and achievable goals is crucial. Start with short distances and gradually increase your mileage. Celebrate every accomplishment, no matter how small. Finding a running buddy or joining a supportive running group can provide encouragement and accountability. Remember that consistency is key, and setbacks are inevitable. Focus on the positive aspects of running, such as improved mood, increased energy levels, and a sense of accomplishment.

Here are some strategies that may help you stay motivated:

• Set Realistic Goals: Start with small, achievable goals, such as running for a specific duration or completing a certain distance.
• Find a Running Buddy: Running with a friend or joining a running group can provide motivation, support, and accountability.
• Reward Yourself: Celebrate your accomplishments, no matter how small.
• Track Your Progress: Use a running app or a journal to track your runs and monitor your progress.

Setting achievable and realistic goals is key to maintaining motivation and tracking progress. Beginners should start with small, attainable objectives. For instance, setting a target to run a mile without stopping or participating in a local 5K run are excellent starting points. These goals should be specific, measurable, achievable, relevant, and time-bound (SMART).

As you achieve these initial goals, gradually increase the distance, speed, or frequency of your runs. Keep in mind that consistency is more important than intensity, especially in the beginning. Focusing on gradual improvements can help prevent burnout and injuries, making running a long-term habit rather than a short-lived endeavor.

Beginner training plan

These sample training plans provide a starting point. Choose the plan that best suits your current fitness level and gradually increase the duration and intensity of your runs as you progress. Remember to listen to your body and adjust the plan as needed.

Here are three sample training plans to get you started:

Plan 1: The Walk/Run Plan

• Week 1: 3 x 10-minute walk/run intervals (alternate 1 minute of running with 1 minute of walking)
• Week 2: 3 x 15-minute walk/run intervals
• Week 3: 2 x 20-minute walk/run intervals
• Week 4: 1 x 30-minute walk/run interval

Plan 2: The Couch to 5K (C25K) Plan

Many free C25K apps and programs are available online. These programs gradually increase your running time while incorporating walking intervals.

Plan 3: The Easy Runs Plan

• Week 1: 3 x 15-minute easy runs
• Week 2: 3 x 20-minute easy runs
• Week 3: 2 x 25-minute easy runs
• Week 4: 1 x 30-minute easy run

Cirrhosis and your running journey

For new runners with cirrhosis, fatigue is a significant hurdle. Cirrhosis impairs liver function, leading to decreased energy production and anemia, making even short runs feel exhausting. Muscle weakness and loss of muscle mass, common in cirrhosis, further hinder running ability. Additionally, fluid retention (ascites) can make movement uncomfortable and increase the risk of injury.

Long-term challenges include managing the fluctuating effects of the disease. As cirrhosis progresses, exercise capacity may decline due to worsening liver function and complications like hepatic encephalopathy. Maintaining motivation can be difficult when faced with these limitations. It’s crucial for individuals with cirrhosis to closely monitor their bodies, adjust their training plans accordingly, and prioritize rest and recovery to prevent overexertion and potential complications.

Important Considerations for Individuals with Cirrhosis:

• Hydration: Stay well-hydrated before, during, and after your runs.
• Listen to Your Body: Pay close attention to any symptoms, such as shortness of breath, dizziness, or abdominal pain.
• Consult with Your Doctor: Discuss your running plans with your doctor to ensure they are safe and appropriate for your individual health condition.

Individuals with cirrhosis may encounter several unique challenges as runners:

• Fatigue: Cirrhosis can cause significant fatigue due to impaired liver function and anemia. This can make it difficult to maintain a consistent running schedule and may require frequent rest breaks.
• Muscle Weakness and Loss of Muscle Mass: Cirrhosis can lead to muscle wasting (sarcopenia), making it harder to run and increasing the risk of injury.
• Reduced Exercise Capacity: Cirrhosis can impair the body’s ability to use oxygen efficiently, leading to reduced exercise capacity and increased shortness of breath during physical activity.
• Fluid Retention: Ascites (fluid accumulation in the abdomen) and edema (swelling in the legs and ankles) can make running uncomfortable and even impossible in some cases.
• Increased Risk of Complications: In some cases, strenuous exercise may increase the risk of complications such as hepatic encephalopathy (confusion and disorientation) or variceal bleeding (bleeding from enlarged veins in the esophagus or stomach).

Important Note: It is crucial for individuals with cirrhosis to consult with their healthcare provider before starting any new exercise program, including running. They can assess the individual’s overall health and determine if running is safe and appropriate.

Benefits of running

Running is one of the most accessible and effective forms of exercise. The benefits extend beyond physical health; running can also contribute significantly to mental well-being. Physically, running helps improve cardiovascular health, strengthen muscles, and enhance endurance. For those looking to manage their weight, running is an excellent calorie-burning activity, helping to shed pounds and maintain a healthy weight.

Mentally, running acts as a powerful stress reliever, releasing endorphins that enhance mood and reduce anxiety levels. This “runner’s high” can be a significant motivator for many. Additionally, running can boost self-esteem and provide a sense of accomplishment, especially as you reach and surpass your goals.

Remember, running is a journey, not a race. Be patient with yourself, celebrate your progress, and enjoy the process. Did this article help you in any way? Are there things you feel that should be included, for beginner runners that I didnt include? Are there things you learned as a beginner that you think can benefit others? Let me know in the comments below and as always, than you for being a part of GayintheCLE.