Running - the third episode

If the current episode is the third one, it is worthwhile to remind the first started in July 2020 and lasted until the end of serious covid restrictions in May 2021, while the second kicked off in spring 2023 and lasted until my lumbar spine immobilised me.

While pulling through from spine-related maladies, it was clear running would be one of the last activities I could return to (of those not prohibited forever). I had three of four attempts in 2025 and with the ominous pain in the wake of each of them I knew it was not yet the moment. 

After a few months more of muscle strengthening and stretching, particularly intensive in winter months, I had a try in March 2026 and this time happily the spine did not make itself felt. I actually was brought on by a friend who just set about running, hence on that occasion I've come by a running companion (together somehow one gets tired slowly).

Just as in previous episodes, I have not grown fond of it, but I realise this is the most efficient (least time- and money-consuming) intensive physical exercise.

After the problems with lumbar spine, I began to worry about how fit I would be, when growing old, with apprehensions additionally spurred by looking at my parents, currently in their 70s, who except for long walks, have not done any sport regularly and... are paying a price for this. Since being on the mend in autumn 2024, I have become fixated in staying fit, mentally and physically, as long as possible (especially with a serious risk there will be nobody might look after me at that stage of my life).

With hereditary propensity to hypertrophic cardiomyopathy (my mother had it diagnosed at the age of 72, not reached by most patients with that heart disorder), I need to get a medical check-up every three years to find out if my heart is still in proper order. As of now it seems the only risk factor is stressful life and moderate physical exercise should only do me good, but knowing stories of several people whose lifestyle was extraordinarily healthy (note the example of Jacek Magiera, 49-year-old football coach who died suddenly from a cardiac arrest after routine morning running in a park).

Running or getting tired with physical exercise is one if the healthiest methods of venting frustration, getting rid of anger and ventilating the brain after a stressful day. In the world of individualism honed to the limits, millions of people choose to do sports to fill the void. It is definitely better than alcohol, drugs, gambling, video games, porn or other addictions, its effect on the brain is more sustainable and not destructive (does not apply to fight games), yet it only defers the moment humans get confronted with the void. Just like with travels, the bout of endorphins is temporary, yet not confined to a time frame of doing sport. Tiredness past a physical effort also detracts the brain from facing up to penury of one's existence and extends the episode of self-delusion.

Off to the mountains for 10 days next weekend (can't wait to set myself free from the corporate treadmill for a fortnight), hence the next post (with proper coverage of the trip) due on 7 June.

Sport

In the time pandemic, when external factors forced me to stay at home, I have appreciated the importance of exercising, physical movement and keeping fit. I believe socialising and sport are the two main activities that bring on endorphins. As the everyday part of the former, i.e. working in the office, had to be contained (and will sadly remain so), the deficiency of good vibes had to be made up for with the latter. At first I took long (5 – 10 kilometres) walks every day. With time and inspired by some people, I have decided to get my act to together and do more.

Firstly, I have stepped up cycling. I began the season in late March, with a 51-kilometre ride. On most weekends with moderate temperature (day-time high below +25C) I took trips longer than 50 kilometres. My lifetime one-day record is 95 kilometres (set in 2017) and I aim to beat it and ride 100 kilometres within one day. The trip will be split into 3 or 4 passages, with some breaks to a have a rest, including a lunch break at a bar for cyclists. If possible, I find company for cycling, but the record-beating ride will need to be a lonely one, so that I adjust the pace to my body. Besides, I have purchased a solid bicycle U-lock that will allow me to use the bike to take short (below 10 kilometres) trips which I used to take by public transport when I had a valid travelcard, but recently I had to cover them on foot or by car, if I was short of time to walk several kilometres (shame!).

Secondly, since the swimming pools opened, I go there more or less regularly. I have unfrozen my Multisport benefit card, which allows me to enter a swimming pool once a day free of charge and the renewal takes effect on 1 August. Since then, motivated by not having to pay 16 PLN for a single ticket (but paying a monthly surcharge of 40 PLN deducted from my salary), I aim to go there some three times a week (time and other obligations permitting). This resolution remains conditionally valid, until swimming pools are closed again*.

On Thursday I took up running. For starters, I bought a pair of running shoes. I ran again yesterday and plan to do it every second day. At the beginning, not to overstrain myself, I march one kilometre, then run one kilometre and do so in intervals (equipped my smartphone in an interval timer application) for over 20 minutes. From the next week I will run 2 minutes and march 1 minute, then run 3 minutes and march 1 minute, then keep on running for 20 minutes, then 25 minutes, then 30 minutes. Jogging at the beginning might be uphill (not literally), yet it gives me pleasure and satisfaction.

We might be in a for a return of restrictions on social life, the private life might not shape up well, though prospects are good at the moment, days will be getting shorter and colder soon. Many factors might get us down, but exercising has a healing effect on mental and physical health, comes rain or shine.

* After relaxing social distancing rules the number of new COVID-19 infections rises in several countries and I believe some restrictions will need to be imposed again to clamp down on number of new cases, but they will not be as harsh as in March or April 2020, as no economy can afford a second all-out lockdown. The coronavirus deserves a separate post anyway and I promise to write up one in August.

Venture - adventure

Had a few longer bike rides this year, so after an 83-kilometre-long trip beyond Puszcza Kampinoska and back (with a stopover at my friend’s), I decided to seize the opportunity to try out whether I was fit enough for a two-day cycling trip.

The planning was quite simple. While driving through Puszcza Bolimowska in business some two weeks earlier, I had discovered how picturesque the place was and it had occurred to me the place would have been a nice destination of a cycling trip. Next steps were finding an affordable accommodation for an overnight stay and marking out a route.

Setting off from Piaseczno, we cycled through Nadarzyn, then to Żyrardów and onwards through forests to Bolimów where lodgings was booked. Total distance cycled: 95 kilometres. The next day we headed towards Sochaczew, rode through Kampinos, then on the edges of Puszcza Kampinowska to reach the finish line at Stare Bielany underground station. Total distance cycled (including a ride from W-wa Jeziorki station to NI): 82 kilometres. So in total, 177 kilometres in two days. Looks impressive as you read, in fact no big deal.

According to a popular belief, to be able to boast about such distance cycled you need to be damn fit and have professional equipment. I would argue both the former and the latter are gross overstatements.

If you ride a bike recreationally and cover no more than 20 kilometres a day, a two-day over 150-kilometre trip is a wild goose chase, but after a few rides longer than 50 kilometres each, the task in entirely doable. The only piece of advice to be given is to set yourself a moderate pace not to overstrain yourself and to spread out powers evenly.

I have a no-frill bike from Decathlon with few upgrades, I do not possess cycling outfit (saddle gel pad makes up for civil clothes), I only wore a helmet. A supermarket bike would to be advisable equipment, but plain equipment, as long as properly maintained and prepared is absolutely sufficient.

When talking about distance cycled, do bear in mind 50 kilometres do not equal 50 kilometres in terms of effort put into covering such distance. On plain asphalt 50 kilometres is a two-hour ride, while when ascents are on your way, each kilometre adds up to an even bigger challenge. If you cycle through a forest, especially in bumpy or sandy terrain, each kilometres wears you down more and more, hence 100 kilometres on asphalt might be taken in one’s stride, while 30 kilometres in a sandy forest could be far more tiresome.

Lastly, good to know how to fend for oneself during long-distance cycling, as your body will not be indifferent to such physical strain.

Firstly, drink a lot, I would argue one litre per twenty kilometres is a bare minimum.

Secondly, do stopovers every twenty kilometres or so

Thirdly, eat to bring your body calories you would burn.

Fourthly, enjoy the endorphins your body will produce!

Cycling

Last year’s purchase of the new bike was spurred by the ridiculous theft of the previous one rather than by sheer intention to upgrade. More than a year after first sitting on a saddle of the new bike (I have already replaced the original one with a more comfortable part) I can claim it is a no-frill, but not low-end bike. Despite the price of less than PLN 1,000 the quality is decent and except for self-loosening saddle screw (I need to carry a wrench along), its reliability is beyond reproach.

Having come into possession of the new bike, I have resolved to make use of it more frequently. Last year problems with spine were the main hindrance, yet over the winter I exercised regularly in the evenings and have managed to overcome aches.

Spring came late this year, with cool April bringing weather rather unconducive to enjoyable cycling. Warmer days of May have made up for this, but the true beginning of serious adventure with cycling fell in the second half of that month.

On 21 May I cycled 49 kilometres, from NI to Kabaty than rode a few circles around Las Kabacki, took a stopover in Powsin, pedalled to Konstancin, hung around and ate out there, returned to Kabaty and then on to NI. The terrain was flat, temperature was near +20C and I did not feel much tiredness. Next day I could not tell I had covered a quite fine distance pedalling.

On 11 June, after the holiday break I ventured to Wawer to check out the cycling routes in the district’s forests. I took a train from W-wa Jeziorki to W-wa Śródmieście, than changed it for a Deblin-bound service and hopped off the carriage in W-wa Międzylesie. Mountain bike trails in those forests are relatively easy, yet require more skill, fitness and power than cycling on a flat asphalt. 43 kilometres covered there (I could add 6 kilometres to and from W-wa Jeziorki station on top) could be named a bumpy ride and I felt them much more in my legs and spine than the previous trip, but the next day I felt like a new man.

On Corpus Christi after a short ride to W-wa Jeziorki and train travel to W-wa Stadion my actual trip began next to the National Stadium. From there I rode to Nieporet and then beyond the town to find a quite desolated shelter for a few hours of sunbathing. On the way back I dropped in on local McD restaurant to fill up my stomach and then cycled back to Warszawa Srodmiescie station (the worst part of the ride was the ascent up steep ul. Tamka) to catch the return train. In total I covered 82 kilometres and did not feel much fatigue in the evening, nor on Friday.

More trips to be taken over the next weekends.

Long-distance cycling still is a novelty for me. Except for one trip taken with a friend during holidays in 2005, I would go out to cycle for an hour or two to ride up to 20 kilometres. My first rides this year reached 30 kilometres but the resolution to cover three-digit distance during one day is a goal achievable by the end of July I suppose. If 82 kilometres in flat terrain have not worn me down, 100 kilometres are within reach.

I already have some places in mind that would become destinations of my bike trips this year. The very distance from Warsaw must not be an obstacle. Koleje Mazowieckie allow to carry bicycles free of charge in their carriages (to the right, my bike fastened with a wheelchair belt in a W-wa Wschodnia-bound double-decker), so all spots lying not further away than 100 kilometres from Warsaw can be reached by train and then by bike within one day.

So as long as circumstances, weather, fitness and equipment permit, make the most of summer weekends and indulge in leisure activities that brings out lots of joy!

Spine, down my spine

A few years ago, while reading results of my medical general check-up, my GP told me by the time I reached forty problems with health would not afflict me, but if I looked after myself well, I would stay healthy until I turned fifty. Then it would all go downhill anyway, since only a tiny fraction of population aged over 50 can boast about excellent health.

I can drop in on a dentist once a year to have my teeth checked preventively or at worst have one of them mended. I visit ophthalmologist at least once in two years to have my eyesight inspected. I get a medical check-up at least once in three years and wait for a spot-on comment that I have my car thoroughly serviced at least once year, so why do I care more about a depreciating tin. The last time I was on a sick leave was in October 2013, after a food poisoning, since then not a single cold caught. I am doing fine, so what’s the point in seeing doctor “just in case”, as some of my peers, who just like me have medical care packages paid by their employers, do.

This might be the thing of the past… Before each warm long weekend doctors advise people who lead sedentary lifestyle not to overstretch themselves. I heard those warnings also before the late-May Corpus-Christi weekend, but did not take them to heart. April and May were stressful, I sat long in the office to meet deadlines and once I saw the back of the dreadful streak, I wanted to make the most of days off. Swimming, cycling, garden and house works in abundance have put a pleasant strain on my muscles. On Monday following the weekend I barely got up from bed, being stricken by a pain down my lumbar spine. I thought the strain, just muscle soreness, would ease off after a day or two. It did not. With varying intensity the aches kept me company for four weeks; being a nuisance at work, at home, during business trips and private travels… I carried on, though there were days I could not remain sitting for more than half an hour; a limitation bearable in the office, yet uncomfortable during conferences or workshops when I could not stand up whenever I wanted.

Having returned from holidays I finally signed up to see my GP at Medicover; on the next day I had my spine X-rayed as prescribed. With the results and a relevant referral I marched to a physiotherapist. It turned out my spine, though not in pristine condition, is not ruined, yet if I do not want it to cause me further pains, I should take up regular exercise and change my habits. The former will not help if I do not pursue the latter.

The very sitting, inevitable if you work in an office, is not a natural position for a human spine, therefore it is crucial to minimise negative effects of sitting long hours. Firstly, do not sit on the tailbone (the Formula-1 driver position). There are two bones around the middle of your buttocks which should absorb the burden of your body as you sit. Secondly, your spine should be vertical as you sit. To allow for this, you should have a chair with properly shaped armrest, monitor ahead of your eyes (not lower, otherwise you will hunch), keyboard and mouse close to you (so that you don’t have to reach out for them and hunch).

Everyday habits also need to be changed not to strain the lumbar spine excessively. If you want to lift something heavy, bend your legs and let your thighs take the strain. Generally, I am switching from squatting and bowing down towards sit-ups and kneeling. I have quite strong legs (riding a bike a lot as a child) and they should take the strain off my spine, yet have to be careful about the knee joints. In other words time to live normally, but without encouraging the pain to keep me company. Unfortunately, over the coming weeks long (> 25 kilometres) bike trips have to be given up. Though I have chosen the bike in size corresponding to my height (XL; 180 – 195 cm), longer cycling takes its toll on my still sore spine, therefore I will most likely enjoy longer rides in late August at the earliest… Today I cycled to Zalesie Górne and back (total distance of around 20 kilometres, one snap on my fb profile) with a short break at my destination and felt I could do with a little bit longer trips, yet my spine calls for a break after some 45 minutes (or 10 kilometres) of recreational cycling…

Oddly enough, Wisła resort today had few visitors, despite conducive weather.

Outdoor gym

The first outdoor gym I spotted was the set of equipment next to Multikino Ursynów, in mid-2014. The second, which I not only glanced at, but also I tried out was the one in Ursus, on Easter Sunday this year (despite the chill). The third, which I grew fond of, was on a hill in Szczawno-Zdrój (back at times when the area was not famous).

The fourth one, I have been doing my best to use at least once a week, is next to the pond in Mysiadło. Photo by Kurier Południowy.

It has been here for almost a year. Locals were urging a very active councillor from Mysiadło to lobby for some exercising facilities near the pond. The very area, though located in the vicinity of lots of dwelling, has been infamous for being a hangout for local fans of alcoholic beverages, including those under age. With the appearance of some infrastructure, i.e. new benches, rubbish bins, the gym; after cleaning up the pond and tidying up the surrounding area, better days have come for the place. Local drunkards still sometimes hang around there, but the place is now often full of young parents walking or playing with their offspring, local pensioners and anglers.

The cost of the gym has not burnt a hole in gmina Lesznowola’s budget – for mere 25 thousand zlotys a few machines have been installed and to my surprise, they have not been vandalised. The facilities are in fact solid and have been solidly attached to the ground, so it would take months of workout to build up muscles strong enough to wreck or spoil them.

I typically go there each Sunday morning. Saturday mornings are reserved for swimming pool, so Sunday is ideal. I prefer the early hours, i.e. around 8 a.m., since odds of not having to wait until another community member gets off a piece of equipment are lower. Plus in the very hot August as we have experienced this year, 9 a.m. was often the last hour when temperature was bearable. Despite the small hour, however, I usually was not the only one to use it. The  morning-time users are generally older than me (from their 30s up to their approximately 70s), both females and males. Some stop over here during the morning jogging, some get off their bikes, take a few minutes of exercise and continue the ride, some come with their dogs and while a dog runs around, they work out. I don’t know how about later hours, but maybe youngsters also attend it.

Advantages, apart from the most obvious, namely that one works out – proximity, free usage and being in the open air, meaning one can also catch precious sunrays.

Drawbacks – scarcity of equipment (less than ten pieces) and no possibility to set the “heaviness” of the machines – either you strain too little or too much.

The outdoor gyms falls into the general trend of local authorities encouraging residents to keep fit. Cycling paths, sport fields (not only football pitches), swimming pools, outdoor gyms – having all of this around mobilises at least some sofa-ridden layabouts to move their arses and do something about their body. Just like investment in education theoretically should prevent structural unemployment, investments in citizens’ fitness should yield savings on health-care and elderly-care spending. The progress in medicine has already lengthened our lives considerably, now is the time to fend for the comfort of living, or to make it precise, to defer the moment it decreases as a result of ageing.