I was always someone who couldn’t run. I couldn’t even finish the track mile they make you complete in middle school, which I’m convinced the administration only facilitates to embarrass people like me. Maybe CF was partly to blame for my lack of running skill, but so was my determination. I was not a runner, did not want to be a runner, and had no intention of changing this. So as an adult, changing my mindset and making a decision to start a running regimen was not easy. But I knew I needed to exercise for my health, both mental and physical.

My health has drastically improved since I decided to stop hating exercise. I went from not being able to run once around a track, to running half marathons, 13.1 miles. I recommend running to anyone who has CF. But one thing I had to learn is that CF makes me different from other runners. I had to teach myself how to prepare for exercise and how to properly take care of my body. Here is my “half marathon of tips” or things that I’ve learned on how to physically and mentally take care of yourself as a runner with CF.  

1. Commit – You are going for a run. You can do this. It’s up to you if you will. 

2. Make small attainable goals – If your goal is to run around the block once, make it happen. Once you feel ready, push yourself to run around the block twice. Increase your distances at your comfort level. It’s not about being fast or running far, it’s about doing your best and working hard.

3. Join a run group – I was terrified to join a social run group. I was scared that I was slow, not fit, and not capable compared to others. Once I finally joined one, I found that complete strangers will have your back on a run, and they will become your friends and your trusted support, as you will become theirs. They will hold you accountable and push you when you feel like you can’t do it. They will remind you that you can do anything. Make sure to find a group that hosts all levels of runners and all ranges of paces. Our slow runners (including myself) are proud to be slow runners!

4. Salt – There’s nothing like finishing a run in the summer heat, and then noticing that your body looks like an over salted pretzel. Taking in salt is important, since CF is causing you to lose so much of it. I eat lots of salty foods the day before a run and after a workout. I like to carry some peanuts or salty snacks on the run, especially when doing a long distance.

5. Potassium – CF also depletes potassium naturally and to an extreme when exercising. Many runners eat bananas, which are a great source of potassium. But I have also found that carrot juice contains A LOT of potassium. It tastes gross – but it’s like instant energy and will help prevent your body from exhaustion.

6. Protein – Many runners say do not eat protein before your run because it hurts the stomach. And it’s true – I’ve tried it. The problem is, CF causes the body to lack protein naturally, so I’ve found myself hungry during the run if I don’t eat at least some protein before running. I like to eat peanuts or a peanut butter and jelly sandwich, and continue eating small bites or protein bars throughout the run.   

7. Sugar – I’m diabetic, so my blood sugar always drops on long distance runs. Carry sugar tablets, chocolate, candy bars, whatever works for you to keep your blood sugar up. I personally prefer food such as chocolate bars as opposed to the tablets. That way your body gets both sugar and calories!

8. Hydrate! – Duh, you already know this. So I am not going to be redundant here and state the obvious fact of: drink lots of water. What I am going to tell is that water will hydrate you, but it won’t provide nutrients.  Runners recommend adding electrolyte tablets or powders to your water. I’ve found that this actually does work well and I like to add Nuun tablets to my water. Since I’ve discovered these, I’ve found myself much less exhausted during a run. I carry a hydration pack which contains water and my other food supplies.

9. Experiment – I can advise you on what works for me in the food department, but everyone’s body works differently. There is no formula for the right foods to eat or the proper amount to take in. You will have to use trial and error and see what works well for your body and your CF. I’ve been experimenting with nutrition and running for almost 2 years, and I am still learning new things about what works for my body. Just make sure you know where the bathrooms are along the route. And always carry your phone with you in case something happens.

10. Carry your medical supplies and predict hazards – Have your supplies with you: inhalers, medicines, etc. Since I’ve gotten comfortable with running, I haven’t carried any medicines with me. But it’s better to be prepared especially when you’re first starting out. Keep in mind, when you’re on dirt trails, protect yourself from breathing dust and dirt. If you’re on the road or sidewalks, there may be areas with dirt or fumes from construction. I once ran an 8-mile leg through the dusty, gravely roads of the Everglades for a race. Since there were cars driving by, dust and dirt were visibly consuming the air I was breathing in. I made it through the run safely, but my lungs paid for it. I’ve loved running through various terrain and scenery, so I don’t avoid the risks. Instead, I’ve learned to prepare properly by wearing a mask or cloth on my face to prevent breathing in dust.

11. Treatments – Decide when you are going to do treatments. Some recommend doing treatments before exercising to clear out the lungs for a better run. I personally prefer post-run treatments because I’ve found that running loosens things up in the lungs and actually makes my treatments easier. Do what works for you!

12. Recovery – After your run eat the key nutrients – potassium, protein, salt, carbs, or whatever food you discover helps you. I’ve found that if I don’t eat the right foods, my body will ache for days – not in a I’m-a-badass-and-sore-from-workout way, but in a flu-like exhausting way. I’ve experienced dehydration and fevers from not recovering my nutrients after a run. Keep an eye on blood sugar levels post-run. Your body is trying to rebuild itself, so I’ve found that causes blood sugar levels to go a little wacky.  

13. You don’t have to finish – I love my run group for pushing me to finish every race I’ve ever started. They always tell me “the only goal is to finish.” But the truth is, you don’t have to pressure yourself to finish a race or a certain distance. My only personal goal is to start. Showing up is half the battle. Do what you can, have fun with it, and enjoy the moment. If you don’t finish, there will always be other races to sign up for.

.1. Have fun and enjoy the run! 

 

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Katie Krieger is 28 and living in Virginia. She was diagnosed with CF at age 22. She works full time and enjoys running races in her free time. She recently completed her first marathon and hopes to eventually get into Ultra Marathon running.