Maybe you’ve heard this saying before, no run, no fight. I personally don’t consider it a saying; it’s a fact.

So many iconic scenes from boxing and martial arts movies are of the solitary fighter running on the side of the road for a reason. If you want to take your training to the next level, whether that’s fighting or for your next shorts test, consider adding running to your fitness schedule.

Now that it’s spring and we can only really go outside for essentials or fresh air, why not go for a jog? I have to remind you to keep your 6ft physical distancing on point if you’re running. You are traveling at a faster pace than other pedestrians and bear more responsibility for keeping your distance. It’s also recommended to wear a face-covering; if you’re keeping a good pace, you’re probably mouth breathing!

If you’ve taken a class, you already know what an intense cardiovascular workout Muay Thai is. There are lots of ways to get your extra cardio in but running is the method of choice for Muay Thai. Swimming, rowing machines, and biking are fine options but you want to build up endurance not only in your lungs and heart but in your legs as well. The repeated impact of running builds bone density in your feet, shins, and legs. You’re on your feet when you’re doing Muay Thai and so you want a cardio workout that complements this. Running builds mental endurance and toughness too. When you’re tired out on the road running alone without your Kru or your teammates to encourage you, you find the determination within yourself to push hard and complete your run. Developing the ability to push past mental and physical exhaustion is invaluable for Muay Thai. 

So let’s get started!

First, you’ll need a good pair of running shoes. Luckily there are still many options for online ordering if you don’t have a pair. If you’re looking to support a local Toronto business, Black Toe Running is a great choice. If you are budgeting, most major retailers (i.e. Footlocker, Sportchek) have large clearance sections.

A common problem I’m seeing with new runners recently is that they are dressing too heavily in early spring weather to be comfortable when running. You build quite a bit of body heat when you’re jogging and don’t need as much clothing as you’d think.

I’ve suggested some guidelines below:

Now that you’re dressed, you aren’t going to head out the door just yet. Especially when you are first starting and running is an unfamiliar movement for your body, you should take some time for joint mobility before you head out on a run. Neck rotations, shoulder rotations, hip circles, and ankle rotations should all be done on each side at least 10 times each. Jumping jacks, alternating knees to your chest, and squats can also help activate your muscles before a run. I like to walk for a couple of blocks before I start my run, especially if it’s early in the day and I haven’t been moving much yet.

For your first run, plan a route between 2.5-5km. Apps like Nike Run Club or Under Armour’s Map My Run have mapped out local routes you can follow, plus they can help you track your progress. Having a planned route when you run is essential, especially when you’re starting out. You’re more likely to get tired and give up without an endpoint to strive for. Find a route you like and complete it no matter what – don’t be discouraged if you need to take walking breaks the first few runs you attempt. You should take walking breaks as needed if you feel burning or cramping in your lungs/chest or that familiar sear of lactic acid building up in your legs.

Limit walking breaks to 1-2 minutes and avoid them entirely if you can. When first incorporating running into your schedule, plan to run 3x a week. It makes a great warm-up for Muay Thai class if you’re looking to combine workouts. When you’re finished your run, take a few moments to stretch at a minimum your quadriceps and hip flexors. Your hip flexors especially can get tight with the repetitive motions of both Muay Thai and running.

With the weather getting warmer and the lockdown continuing, hopefully, you find this guide helpful. Remember to keep your distance, warm up properly, pick a running route, and stick to it. The lockdown offers a great opportunity to build your discipline and running is the best choice to complement your Muay Thai practice while keeping safe and healthy.

Happy running!

3 Steps to Better Emotional Control Through Martial Arts

People are scared. Collectively, the world is experiencing more fear and anxiety than they have in a generation. Yet most people do not possess the emotional tools to navigate this current world climate. 

Competing in a full-contact martial art can be a terrifying and exhilarating experience. There is an ever-present risk of extreme personal injury (and though less likely, still possible at the amateur level). Being prepared emotionally to step into the ring was a process that I developed through years of competition. This isn’t news to anyone that’s competed in martial arts, but for everyone else; I hope to shed some light on the process of fear management and better control of your emotions.   

Understand Your Circumstances

The first step is to assess what could be at stake. Understand your absolute worst-case scenario. In a martial arts competition, there is always a very small but still possible chance of death. Hiding from the reality of a situation just because it seems “extreme” contributes to avoiding the processing of all those deeper emotions attached to that very-unlikely-but-still-possible outcome. 

Take Time to Acknowledge the Fear

When I had a competition coming up, it would be my waking thought and the last thing on my mind before I slept.  We have a beautiful and annoying threat recognition part of our brain that is constantly scanning our past present and future for danger. If you let this system run wild, it will have you in a consistent state of fight or flight. I needed to mindfully acknowledge my fear to get that system to ramp down. The words mindful and agency are related here. Each day I would set aside 10 minutes to mindfully process my emotions. This gave me agency in that process, ultimately lending me a sense of control over my circumstances. In our current situation, the ever-changing policies and unfolding global and local scenarios feed a compulsion to check for updates. Give yourself 10 minutes each day to check the news if you need to, then sit and process your feelings on the current circumstances. Then…Put it to rest.  

Game Plan and Actionables 

If during preparation for a competition, I felt I was not doing everything that I could to prepare, it would be signaled by a healthy dose of anxiety. As soon as I had confirmation on a date, I would sit down and plan out my preparation from start to finish. Knowing that I had planned for every eventuality gave me a sense of comfort as well as purpose. Know what you can do to protect yourself and those that you love. Put together a game plan. It’s important to know that you are taking every precaution. Not to mention, being proactive about problematic situations can help alleviate feelings of anxiety and stress.

Remember It’s a Skill 

With the combination of accepting worse case scenarios, not hiding from negative emotions (but giving them time, space and attention so that they can be processed), and finally figuring out my actionables, I eventually improved my ability to process and compartmentalize my emotions. It’s important to remember that handling your emotions is a skill. Like any other skill, it needs to be practiced and refined regularly. With time, getting a handle on your emotions will become reflexive. 

I encourage everyone to practice martial arts. It’s opened the door to learning many skills that have enriched my life and fortified my spirit. I apply the skills and lessons learned on a daily basis. I’ll leave you with the words of the greatest swords master to ever live.

Miyamoto Musashi:

“If you know the way broadly you will see it in everything.”

Since coronavirus entered our lives, we’ve been spending a lot more time at home than we’re used to. It’s easy to slip into a pattern of waking up late, staying in your PJs and hanging around not knowing what day it is. There’s nothing wrong with doing this every once in a while but over time, you’ll begin to notice the ill effects that this lack of structure takes on your physical and mental health.

I’m not here to tell you what you should do with your day but rather how you can better structure your days. I’d also recommend including activities daily that encourage mental and physical well-being, whatever that looks like for you!

Build a schedule where you can

My first recommendation is to default to the schedules you were following prior to the shutdown. I might suggest using our gym’s class schedule (Monday, Wednesday, Thursday at 6:30pm and Saturdays at 12pm) as a good starting point.

Try this: if on Saturday you were prone to attending the noon class, then be sure to wake up before then as if you were still going to make that commute and jump in our Instagram LIVE class. Grant yourself some extra time before class starts too, to stretch and warm-up, just like you would in the gym.  

Re-Purpose Your New Free Time

For those of us who are fortunate enough to work remotely, you may find you have more free time in the morning without a commute. This free time can be repurposed to your advantage.

I used to want to meditate in the morning but found it difficult to find those spare 10-15 minutes every morning to do so. Now, without having that commute – I’ve been able to recycle that time towards building a morning habit of meditating. This helps ground my mind before I jump into my workday. Maybe for others, you’ll sleep in but have more time to stay up late practicing an instrument you’ve neglected lately.

Try this: look at your week, and perform an audit of the extra time you have each day. Then ask yourself how that time can be repurposed in a way to take better care of yourself, whether that’s body, mind or spirit.

Create Separation

When we’re at home all the time, some of what makes it feel like a blur is that there is not the same clear delineation from one part of our day to the next. We’re not “going to work” and “going to lunch” and “heading to the gym” afterward.

When you make a physical change, you change your mindset.

When we’re living in one place and not physically changing our environments, it can make it challenging to feel as though we are mentally switching for one task to another. Conversely, it’s also tough to relax when your workspace and home are one in the same.

It’s important to create separation between the different areas of your life and there are a few ways you can do this:

Don’t work in bed

Where you work and where you sleep cannot be the same – you won’t be able to mentally leave work when you need to sleep and vice versa.

Try this: put your phone away at least an hour before you go to bed. This way your body and mind have time to relax before drifting off to sleep. Otherwise the endless news scrolling and blue light will keep your mind active, preventing your body from getting those solid 8 hours our body requires each night.

Mentally label your rooms

Re-label the rooms in your living space in your mind. For me, my living room is where I “go to work,” the kitchen is where I “go to lunch” and because it’s the biggest room in the house, the kitchen is also where I “go to the gym.”

Try this: maybe you’re someone who needs more of a physical distinction. Grab a Sharpie and a sheet of paper and PHYSICALLY label your rooms and tape it up on your wall. Might seem silly, but over time your mind will adjust and deepen the separation. 

Change your clothes based on your activity

Changing your clothes is another important signifier that you can use to create separation between different parts of your day. You can still get dressed before work, even though you may not necessarily wear the same thing for WFH as you would to the office. You can still change into gym clothes to do the at-home-classes – just don’t just wear athleisure at home all day and then do gym classes in the same clothing. You’ll still be wearing your “lazy” clothes instead of having changed into your “kicking ass” clothes.

When you make a physical change, you change your mindset.

Add Intermissions

Adding “intermissions” into your day can be helpful too. At the office, you might have taken a break at 2pm to make a tea in the lunchroom and chat with coworkers. At home, you can similarly leave the room you use as your workspace to make a tea and text a friend to check-in. Or you could take a walk around the block to get some air a few times a day.

Don’t Let Your Impulses Take Over

If you don’t make a plan for your day, it’s more likely you’ll be led astray by your impulses. Using these tips, you can pre-plan what you’ll do for the day and have a clearer sense of purpose as you move from task-to-task. Our lives are wildly different and our routines have changed but the world is not entirely out of your control – you can still choose to structure your day to take care of your physical and mental well-being.