How to keep your body moving while working at a computer, with legendary ultrarunner Dean Karnazes
Zion National Park
Inactivity caused by the easily-accessible comforts of our modern era — i.e., sitting for too many hours each day — is breaking down our bodies and literally killing us. In my recent essay on the topic, I covered the problem and provided a few tactics for how we can address it.
As I put the finishing touches on that essay, I listened to an old episode (115) of the Rich Roll Podcast with Dean Karnazes. In the episode, the legendary ultra runner revealed his daily routine (at least, as it was in 2014) and, interestingly, shared how he balances a stacked training regimen with his daily tasks of handling sponsorship obligations, writing books, and working what amounts to full-time behind the computer.
His tactics for combatting the general bodily malaise and breakdown inherent from sitting for too long are stunning and worth sharing here as a follow-up to my initial installment.
What we can learn from one of the most accomplished ultrarunners of all time
Dean starts his day off right with a cool marathon:
"I like to get up early. I like to get up, you know, 3:30 or 4 in the morning sometimes," said Dean. "And, you know, I like to run a marathon before breakfast, if I can. I know it sounds funny, but you know, I like to log 20 to 25 miles in the morning, and this might be at my own pace. So, you know, just running as hard as I can when I feel like running hard, and backing off when I don't have the energy."
Once he hits the office, Dean has his setup dialed to keep the adverse musculoskeletal effects of sitting from affecting him. As a reminder, those include:
musculoskeletal damage and postural dysfunction
decreased circulation and increased risk of cardiovascular disease
weight gain and metabolic syndrome
decreased mobility and joint health
mental and cognitive decline
increased mortality risk
Here's how he combats those effects:
"I've got my home office set up at standing level. So I never sit throughout the day. I'm always on my feet. I've got a pull-up bar in my office and a sit-up mat, and I consistently cycle through this series of sit-ups, push-ups, dips. I have TRX, so I do some band training as well, but I do like five or six of these reps throughout the day."
Once he's done working at the computer, it's back outside for his second run of the day:
“Then in the afternoon, I'll go for a shorter and a faster run, maybe an eight to 12-mile run, like a tempo. Do a lot of hill repeats as well."
To summarize, Dean begins his day with a long run before he gets to the office. He spends his entire day in the office on his feet and breaks up the stationary standing by moving through a series of exercises. Finally, once he's done behind the computer, he heads back outside for a second run.
As for day-to-day activity, Dean also revealed in the podcast that he doesn't own a car. Instead, when he needs to head to the grocery store, run errands, or go out to eat, he grabs one of his "different size backpacks" and literally runs down to the store or wherever he needs to go.
Dean is constantly on his feet and moving his body.
Dean's lifestyle shows that we can challenge our limiting beliefs that confine us to our chairs
Personally, I've often had a "woe is me" attitude about the amount of time I spend sitting behind my computer. But Dean's schedule reveals that this is defeatest thinking. The idea that I'm "stuck" sitting for extended periods of time turns out to be a limiting belief that I hadn't fully managed to cut through.
While Dean's training regimen is unquestionably elite, and perhaps most of us can't rise to that level, I think there are still crucial tactics we can learn from his example:
Getting outside and exercising more than once per day is the foundation of Dean's success — and it should be ours as well.
Once in the office, try to stand as much as possible.
Take regular breaks to move your body throughout the day.
Consider using bodyweight exercises for those regular breaks, such as push-ups, sit-ups, dips, and pull-ups.
Band workouts or free weights can also be used in a confined space for an active workday break.
Personally, I'm trying to spend more time standing at my computer (although I haven't changed to standing 100% of the time). Next, I plan to incorporate more body weight exercises throughout my work day, instead of simply batching them at the beginning or end of the day. Instead, I can focus on my longer endurance training in the morning and evening and still get some cross-training during the work day.
What about you — what will you incorporate into your own daily routine? Reply to the newsletter and let me know!
