Meet MS Warrior Running Coach Robert Moore
Written by Robert Moore
Often when people find out that I’m a runner, I get the usual responses of:
– I only run if something or someone is chasing me.
– When I was in high school, I ran a X:XX mile (usually coming from someone who obviously hasn’t run in 15+ years). – My friend runs marathons (typically referring to 5k’s).
… And so on. As the conversation progresses (if they show that much interest at all), we start talking about why I run. Most people think that I’m a lifelong runner or that I ran in high school and college. When they ,nd out that I started running regularly at the age of 21 after a diagnosis of MS, they are surprised/shocked/impressed. Many see this as a big deal (surprised that I can still walk and move, much less run). Initially after diagnosis, I kept this a secret because I didn’t want people judging my performance based on a diagnosis. Over the years I’ve met many more endurance athletes with MS and have become more comfortable with sharing my story. It is clear that a diagnosis does not de,ne us and MS doesn’t stop us.
I won’t go into great detail about my journey with the MS diagnosis because chances are that if you are reading this, you either have MS or are near someone that has MS who went through very similar situations. My first relapse (optic neuritis in the right eye) was at the age of 17 as a junior in high school (2004). After a week of tests in the hospital, I was sent home with 3-4 possible causes, but no diagnosis. Fast forward 4 years (2008) to the age of 21 and a junior in college, the right side of my face went limp and numb. A quick trip to the campus health center for what I thought was something sinus related ended up being a referral to a local neurologist. After hearing of my history and an MRI to con,rm, the neurologist gave me the diagnosis of Multiple Sclerosis. And thus, my journey in endurance sports began! I didn’t realize it at the time, but the diagnosis would impact my life in a huge way, but in a positive manner.
At the time of diagnosis, I didn’t really know much about MS other than people with the disease were typically in a wheelchair (or so I thought). This was hard to swallow as a 21-year-old in college. I wanted to get as much use out of my body as I could, so I started running leisurely and eventually signed up for my first 5k (late 2008). That Christmas I received a mountain bike and started riding as well. Since these amateur beginnings, I have completed 23 marathons, multiple 100-mile bike rides, an Ironman, and several multi-day long endurance events. I would like to share a few of my philosophies about training and life that have helped me along the way.
If you don’t use it, you’ll lose it.
This was a phrase shared with me by an elderly lady with MS shortly after diagnosis. Of course, from the outside, you couldn’t tell that she had MS. She used a cane but many folks her age do as well. Over the years, this saying has stuck with me. Some may think I have taken it to the extreme and may say “but if you use it too much, you’ll lose it!” If this is the case, at least I’ve enjoyed pushing my body to its limits!
Stepping back, I’ve realized this phrase applies to everyone. Kids and teenagers are active with recess, sports, PE, and other outlets growing up, but typically after high school/college, our lives become very sedentary. As I mentioned earlier, I’ve had many people tell me that “back in high school, I ran a X:XX mile.” I really want to ask these folks what happened?!? Why are you not still active??? I’ll often get the explanation of “bad knees.” Little do these people know, but there have been multiple studies that show maintaining a healthy running lifestyle improves knee health and lower extremity strength. Other risks plague adults such as high blood pressure and obesity. In this case, looking at the phrase “If you don’t use it, you’ll lose it,” it’s simple to see if we don’t use our bodies and our health, it can very easily be taken away from us.
Pertaining to MS, I do feel that maintaining an active lifestyle has improved my prognosis with the disease. While I have experienced leg numbness and arm numbness, I just push through and do what I can. I know everyone’s experience with MS is different as well as our activity levels. However, I do encourage everyone to be as active as their capabilities will allow. Why let other health concerns enter into the equation? The math is easy! There have been several studies that show an active lifestyle improves MS symptoms as well.
Start with what you have.
The running/cycling/active community can be intimidating once you get started. There are all these fast athletes with fancy equipment zooming right by you. Well, I can tell you firsthand, the equipment doesn’t make the athlete. I have seen athletes on $200 bikes making podium over others with $4000+ bikes. There are now running shoes that cost over $200 (note that these do not come with wheels or a jet pack). I have seen runners in jeans, cargo pants, and khakis killing it on the racecourse. Don’t fret about your equipment or clothing. Use what you have and make the hardest step of all, START. I started road cycling on that new mountain bike that I got. The following year I did Bike MS with it. That is 150 miles over a 2-day period. The most I had ridden prior to this event was 19 miles. But I had committed, and I did it, all outfitted with gym shorts, a cotton t-shirt, and an old pair of sneakers. Even if I looked like a parachute riding down the road, I completed the 150 miles and added a huge smile to my wardrobe at the end. As a runner, I started out in similar attire. I remember my first half marathon in gym shorts and a cotton t-shirt. As I crossed the finished line, I was holding my shirt up off my chest because my nipples were burning so bad!
Over the years, my equipment and clothing choices have improved. However, I wouldn’t be the athlete I am today if I never took the leap and started. I started with what I had and grew from there.
This also applies to your physical ability. Don’t start out with too high of a goal. Set a goal and work towards it. Start with a goal that would be easy given your current abilities. Many times, these first goals would be to just finish. I tell everyone running their first marathon to just focus on finishing and to not set a time goal. There will be plenty of chance to chase times in the future. If you are new to running, set a goal to complete a 5k. Once you have a few events under your belt, it is time to dream. Set a BHAG (Big Hairy Ambitious Goal) and create a plan to work towards it.
Think of this journey as a snowball effect. Start small knowing that as you continue your training, the goals and accomplishments will get bigger and bigger until you’re ready to take on that BHAG! Before long, you’ll be breaking the tape in Boston, wearing a yellow jersey in the Tour de France, or making podium in Kona.
Train Easy, Race Hard
Over the past couple of years, I have adopted the 80/20 training method. This states that 80% of your training should be at an easy effort and 20% should be at moderate to hard effort. This allows the body to adequately recover between hard efforts so that you can continue to put your best effort out there during those hard workouts. For me, this training style has reduced fatigue, injury, and recovery time. This is good news training with MS, especially in the heat of the summer. Prior to this training shift, I was going too hard and was tired constantly. Training plans like Jack Daniels will zap the energy out of you. Be wise and pick a plan that works for you. I’m biased now and will only recommend 80/20 training to anyone but try a few and find what fits. The 80/20 plan allows most of your training to be easy while still allowing you to gain strength and to run those races hard.
Easy is an effort, not a pace.
I’ve stopped prescribing paces to myself and my athletes. I’ve learned that easy is an effort, not a pace. Let’s say I have a workout that calls for an easy pace of 10 min/mi. What this plan doesn’t consider is if I mowed the yard earlier that day, if the temperature is 88 degrees or 48 degrees, if I am having a relapse, if I had a hard day at work, and so on. An easy effort, however, may be 9 min/mile today and it may be 12 min/mile tomorrow, but they are both easy efforts and acceptable. Various stresses play into effort determination included physical, environmental, and emotional. All stress affects the body and even more so if you have MS. So, chill out and don’t fret about whether you are going too slow or not. As long as you are putting in the appropriate effort level for the prescribed workout, you are going to get results. This is the main reason I’ve shifted my training plans from distance-based runs to time based runs as well.
Another issue that comes up is that runners often run their easy runs too hard. If you have never used a heart rate monitor during a run, I challenge you to do so. Go out for an easy run and see how far off you are from a Zone 1 effort. The results may surprise you! For these easy runs, a good tip is that if you think you are going too slow, slow down. The old saying is true, you want to keep your easy days easy and your hard days hard. Actually, your easy days need to be easy so that your hard days can be hard!
If my mind is willing and my body is able, why not?
This has become my mantra over the last few years. It started when I was contemplating an Ironman in 2016. The same year that I signed up, I decided to participate in a 450 mile Bike MS ride over a 5-day period just one month before the Ironman. It was good cycling practice for the Ironman, so why not??
In 2018, I ran a segment of the MS Run the US relay across America. In this event, 18 runners team up to run across America. The catch is that each runner runs for about 1 week before handing off the baton. My segment was 148 mi over a 6-day period across Pennsylvania. If you’ve never been to PA, let me be the first to tell you, it isn’t pat. There was a lot of walking and a lot of rest stops, but I finished. My mind was willing, so why not??
In 2020, I was gearing up to run my first 100-mile race. Due to obvious reasons, the race was cancelled. That only meant one thing to me, try it close to home. I mapped out a 10 mi route and contacted some close running friends. I made it 51 miles before throwing in the towel. I gave it all I had, so that was a victory in my mind.
If our mind is telling us to do something, why not give it a try? We shouldn’t allow a disease to limit us mentally. I learned so much about my body and its capabilities throughout these events. Once you reach your BHAG, set another, then another, then another. Don’t ever stop pushing your body as long as you are able, because if my mind is willing and my body is able, why not?? I can guarantee that the sense of accomplishment will last much longer than the pain it took to get there.
In conclusion, I just want to encourage you to take the next step towards being active. Whether that is signing up for your first 5k or marathon, riding in your first group ride, going for an open water swim, or just STARTING something, I can guarantee you won’t regret it. The benefits of being and staying active with MS far outweigh the consequences of not. I still have a few BHAG’s that I am chasing. I am in the process of running a marathon in every state (currently at 13 states). I would like to successfully complete a 100-mile race. I have a few time goals for the 1-mile, 5k, and marathon that I am actively pursuing. I encourage you to think about your why and consider choosing a BHAG to chase. Goals are great to have but remember to start small and work your way up.
If you are not sure where to start as far as setting goals or creating a plan, I’d be glad to help. I am an RRCA certified running coach. I post a few running tips/strategies to my coaching page, Radiant Run Coaching. Give it a follow and feel free to reach out. I also have a page that is less active, but occasionally I do post things relevant to MS and running at Run Through MS.
Disclaimer: The opinions expressed above are only my opinions, not medical advice. Any physical activity should be carefully thought out and a medical professional should be consulted if any issues arise.