I am writing this column at the request of your editor, a fellow jogger, but with the usual disclaimer. I am not an exercise expert! I do, however, jog regularly and I actually finished the New York Marathon several years ago. (Well, barely . . . ) Anyhow, here are some thoughts on jogging for singers.
Jogging is generally good exercise. It addresses the most important aspect of your exercise needs, which is cardiovascular fitness. It gets your heart and lungs working, improves your circulation, strengthens many (although not all) of your muscles, helps to control your weight, and often leaves you with a positive and energetic outlook for the rest of your day. You can vary your pace and your distance, run with friends, and generally have a great time. I recommend it to all who are in good enough shape to undertake it.
There are, however, a number of issues specific to your needs as a singer which should be considered.
First, as with all exercise, be sure you are in generally good health. There are many medical conditions which may make this not the exercise for you, including uncontrolled hypertension, obesity, and joint problems. So please check with your doctor before beginning.
If you have not run before, consider starting with vigorous walking, monitoring your heart rate as you do. The optimal heart rate for maximum cardiovascular benefit is your goal (although there are clear benefits even at lower heart rates). This is 85 percent of your maximal heart rate. You can work this out by subtracting your age from 200 and then multiplying by 0.85. So, for a 40 year old, the maximal heart rate is 160 and the optimal rate is 136 beats per minute. You will find, as your cardiac fitness improves, that it will take more and more work to reach that number—a good sign! Running faster than this may be exhilarating but does not benefit you in terms of increasing your fitness.
Running is a high-impact form of aerobic exercise. Wear the best shoes you can, ones that are well cushioned and supportive. Remember that the cushioning in even the best shoes wears out—so find out how many miles the shoes are good for, and then get new ones at that point even if your current ones still look pretty good.
Before you begin jogging, be sure you are not significantly overweight, since excess weight puts more potentially damaging wear and tear on your knees. Try to lose some weight with diet and walking before going out to pound the pavement. And that brings up another point: if you can run on a nonpaved surface, such as a treadmill or a dirt track or path, the potential damage to your knees is significantly diminished. Most former joggers who give up this form of exercise do so because of injury to the knees.
It’s good practice to make a point of breathing through your nose, not your mouth. The first reason for this is that the nose is a natural filter for dust, dirt, and pollen, and nasal breathing reduces irritation of the lower airway and vocal tract. One sign of such irritation is a tickle or cough after running. If you typically cough after running, keep in mind the possibility of a mild form of asthma and see a pulmonologist.
Also, the nose not only filters the inhaled air but also warms and humidifies it. This means that even if you run outdoors on a cool day, by the time the air reaches your nasopharynx, it is body temperature and 100 percent humidified—one of the body’s minor miracles.
A third, and even more interesting, reason for nasal breathing has to do with the nasopulmonary reflex. The nose and lungs are connected through our nervous system. It was shown many years ago that nasal (vs. mouth) breathing triggers the lungs to be more compliant: they expand more easily and more fully. This can only be beneficial to a singer (as well as to the rest of us).
Many joggers find that even if the nose is a bit stuffy, it opens after beginning the run. This is due to the increased adrenaline in your system, which decongests the nasal lining. But if you still cannot breathe well through your nose, have it checked by your doctor to rule out such problems as allergies, enlarged turbinates, or a deviated septum. One simple measure to help your nasal breathing would be to try Breathe Right nasal strips, which can be applied to the outside of your nose before running.
There is an emotional component to jogging which goes beyond just physical well-being. It has been shown that jogging causes the release of endorphins in the brain. Whether you get a “runner’s high” or not, the fact is that you just feel better after your run: it imparts energy and a positive attitude to the rest of your day, whether it is spent singing, teaching, or sitting at your day job.
For many reasons—including weight control, cardiovascular fitness, and positive psychological effects—jogging may be a good exercise option. Just be sure you are healthy enough to start, and then begin gradually but persistently.
And finally, keep in mind that jogging may not address all of your exercise needs. It does not specifically strengthen the upper body and doesn’t impart flexibility to your joints. But it is a great energizer and is recommended for your consideration by at least two enthusiasts: your CS editor and CS doctor!
