Your weekend workout: Run (almost) naked

October 23, 12:25 PMMinneapolis Fitness ExaminerMalia Frey

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Can you run without your iPod? (Photo source)

Before heading out the door, a runner usually assembles a laundry list of must-have items: running shoes, pace watch, lightweight gloves, headband, and iPod. Being without any of these essentials can change the tone and comfort level of the run, sometimes turning it into a tortuous endeavor. The runner feels almost naked. An athlete's dependence on any singular item can limit their enjoyment of the sport. So, the purpose of today's workout is to learn to walk or run without one key item: the iPod.

Music provides convenient motivation for many walkers and runners. Technology has come a long way since the days of the portable fm radio when runners had to change stations and struggle with a dial for decent reception only to hear songs that put them to sleep. Now the iPod has changed all that. With the Nike+iPod feature, runners receive pace and distance information while listening to clear static-free tunes tailored to their personal preferences with the Genius feature. It's great, most of the time.

What gets lost with the iPod, however, is the joy of running in the quiet. Running purists don't wear iPods, or any headset for that matter. Many marathons and triathlons still don't allow them. For those purists, the running workout is a time to tune out the external distractions and tune into themselves. While it might not work for every runner all the time, there are significant benefits to being able to turn off the iPod at least once in a while.

• Safety. Especially in the winter, runners stay safe if they can hear traffic noises or the sounds of other hazards. It is also safer to run at night without headphones, especially for women.
• Stress relief. Trying to quiet the mind during a walk or run is easier without the distraction of lyrics and loud music.
• Awareness of rhythm. Sports psychologists coach athletes to find a breathing and foot strike rhythm which can help pace them through endurance events. Because music provides its own rhythm, finding your own personal rhythm becomes more difficult while wearing an iPod.
• Connection with outdoors. Fall colors, the first snowfall, or fresh smells of spring can help you to appreciate a walk or run in a way that will improve the likelihood of keeping that fitness habit. By turning off the music, you heighten the awareness of your other senses.
• Good race prep. Many races do not allow headsets of any kind for safety reasons. If your goal is to run a race, it is best to train occasionally without wearing a headphones so that there are no surprises on race day.

This weekend, run or walk at least half of your regular distance without your iPod. Then try to make a commitment for occasional music-free workouts.

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