CHALLENGE YOUR LIMITS! - Blog

10 Things Smart Runners Don’t Do

Tue, 07 Oct 2025 03:42:31 GMT

10 Things Smart Runners Don’t Do

When it comes to running, what you don’t do can be just as important as what you do. Smart runners aren’t smarter because they know fancy hacks — they’re smarter because they avoid the traps that lead to burnout, injury, and stagnation.

Here are 10 things I see over and over again in athletes — and why smart runners cut them out of their training.

1. They Don’t Skip Strength Training

Strength is the armour that protects your joints, muscles, and tendons. It’s not about bulk — it’s about resilience and power.

2. They Don’t Ignore Recovery

Smart runners know that adaptation happens when you rest, not when you run. Sleep, nutrition, mobility — all are training.

3. They Don’t Train Through Every Niggle

The “just push through” mentality often turns a minor niggle into a major injury. Smart runners listen to early warning signs.

4. They Don’t Chase Junk Miles

More isn’t always better. Every session should have a purpose — easy, tempo, long, or speed. Mileage without meaning is wasted energy.

5. They Don’t Wing Their Nutrition

Fuel is the fourth discipline of running. Smart runners practice their race-day fuelling during training.

6. They Don’t Go Out Too Fast

Pacing isn’t sexy, but it wins races. Starting conservatively means finishing strong.

7. They Don’t Compare Every Run on Strava

Progress is personal. Smart runners use data as feedback, not validation.

8. They Don’t Neglect the Mental Side

Ultras are mind games as much as physical tests. Mantras, mental rehearsal, and resilience training matter.

9. They Don’t Overcomplicate Things

Fancy shoes and gadgets won’t fix inconsistent training. Stick to simple, proven principles.

10. They Don’t Go It Alone

Smart runners know the power of coaching, accountability, and community.

Final Thoughts

Cutting out these 10 habits can transform your running. It’s not about doing more, but about focusing on what matters.

If you’re ready to train smarter, not harder, that’s exactly what I coach inside my Ultra Performance Method.

The Ultra Runner's Guide to Training Principles: Intervals, Tempo, Easy, and Long Runs

Tue, 15 Oct 2024 00:46:30 GMT

The training principles behind various types of runs for ultra running

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Vegan running: A Guide to Building Muscle and Strength on a Plant-Based Diet

Wed, 19 Jul 2023 00:00:00 GMT

Building muscle and strength and plant-based diets may seem incompatible at first glance, but don't be fooled!

Building muscle and strength and plant-based diets may seem incompatible at first glance. Traditional muscle building diets often revolve around animal-based proteins like lean meats, eggs, and dairy. However, a growing number of athletes and fitness enthusiasts are discovering that it's entirely possible to build muscle on a vegan diet. This guide provides practical advice on how to effectively build muscle on a plant-based diet.

The Foundations of Building Muscle

Building muscle and strength, regardless of dietary preference, revolves around strength training and ensuring adequate protein intake. Resistance training creates microscopic damage in the muscle tissues, which then repair and grow bigger and stronger during recovery periods. Consuming enough protein is crucial for this repair and growth process.

Building muscle and strength when vegan revolves around these same principles, but with all nutritional needs met through plant-based sources. This might seem challenging due to plant-based diets, which are often low in protein. However, with careful planning and a bit of knowledge, a vegan diet can provide all the necessary nutrients for building muscle and strength for your running.

Protein and Vegan diets.

Protein is a crucial macronutrient for muscle growth. The amino acids that make up proteins are the building blocks of muscle tissue. While animal-based proteins are complete, meaning they contain all essential amino acids, many plant-based proteins are not. However, this doesn't mean vegans can't get all the necessary amino acids. By consuming a variety of plant-based proteins throughout the day, vegans can get all the essential amino acids their bodies need.

There are plenty of high-protein vegan foods suitable for bodybuilding. These include lentils, chickpeas, tofu, tempeh, seitan, quinoa, and various legumes. Additionally, protein powders made from peas, rice, or hemp can help boost protein intake, especially around workouts.

Other Nutritional Considerations.

While protein is important, vegan runners also need to pay attention to other nutrients. Some nutrients, including vitamin B12, iron, calcium, iodine, and omega-3 fatty acids, are found predominantly in animal products, and vegans may need to consume fortified foods or supplements to meet their needs.

It's also crucial for vegan runners to consume enough calories. Plant-based foods tend to be less calorie-dense than animal-based foods, so vegans might need to eat larger volumes of food or focus on more calorie-dense plant foods, like avocados, nuts, seeds, and whole grains, to achieve a caloric surplus.

Practical tips for vegan runners.

Diversify your protein sources: Include a variety of plant-based proteins in your diet to ensure a balanced intake of all essential amino acids.

Use supplements wisely: Consider using vegan protein powders, especially around runs and strength workouts, to ensure you meet your protein needs. Also consider supplements for nutrients that can be harder to get on a vegan diet, like B12 and omega-3s.

Monitor your caloric intake: Make sure you're consuming enough calories to support muscle growth. If you're struggling to eat enough, try incorporating more calorie-dense plant foods into your meals.

Don't forget about recovery: Muscle growth happens during recovery periods, not just during workouts. Make sure you're getting enough sleep and rest days to allow your muscles to repair and grow.

Conclusion.

In conclusion, building strength on a vegan diet is not only possible, but it can also be a healthy approach to achieving your fitness goals.

Below is a sample meal plan for a vegan focused on building muscle. This plan includes an ample amount of protein and calories to support muscle growth and recovery. Please note that individual caloric and nutrient needs may vary based on body size, activity level, and specific fitness goals.

Pre-run/strength workout

Toast with nut butter

Post-run/workout (Time of day dependent)

Vegan protein shake made with plant-based milk

Supplement: Vegan branched-chain amino acids (BCAAs)

Breakfast

Tofu scramble with mixed vegetables (spinach, bell peppers, onions)

Whole grain toast with avocado

A glass of fortified plant milk (such as almond or soy milk)

Supplement: Vitamin B12

Mid-Morning Snack

A smoothie made with banana, mixed berries, spinach, flaxseeds, and vegan protein powder.

Lunch

Lentil salad with mixed greens, cherry tomatoes, cucumber, and a dressing made with tahini and lemon juice

A serving of quinoa on the side

An apple for dessert

Afternoon Snack

A handful of mixed nuts and seeds

A piece of fruit, such as a banana or orange

Dinner

Tempeh stir-fry with mixed vegetables (broccoli, bell peppers, snow peas) and brown rice

Supplement: Omega-3 (algae-based)

Evening Snack (optional)

Greek-style vegan yoghurt with a handful of granola or muesli and a drizzle of maple syrup

Remember, this is just a sample meal plan and can be adjusted based on individual preferences and nutritional needs. To get a nutritional plan designed that supports your individual health and fitness goals, email me here to find out how I can help you.

The role of antioxidants in running and recovery.

Mon, 10 Jul 2023 23:30:00 GMT

When we run, our bodies undergo a range of physiological processes. One of these is the production of free radicals.

When we run, our bodies undergo a range of physiological processes. One of these is the production of free radicals, unstable molecules that can cause damage to cells in a process known as oxidative stress. This is a normal part of exercise, but if the balance of free radicals and antioxidants in the body is disturbed, it can lead to prolonged recovery times, reduced performance, and even injury. This is where the role of antioxidants comes into play.

Antioxidants are molecules that can neutralise free radicals, helping to prevent the damage they can cause. They are found in a variety of foods, especially fruits and vegetables, and also produced by the body. The most well-known antioxidants include vitamins C and E, beta-carotene, and selenium, but there are many others.

Research has shown that these antioxidants can play a significant role in exercise recovery. A study published in the Journal of the International Society of Sports Nutrition found that supplementation with vitamins C and E improved recovery in athletes following strenuous exercise. Another study in the Journal of Applied Physiology reported that an antioxidant-rich diet could help to reduce muscle damage and inflammation following exercise.

However, the relationship between antioxidants and exercise recovery is complex. While antioxidants can help to reduce the damage caused by free radicals, they are not a panacea. Some free radical activity is necessary for the body's adaptation to exercise, and excessive antioxidant supplementation could potentially blunt this beneficial effect.

Furthermore, while antioxidant supplements can be beneficial, they are not a substitute for a healthy diet. Antioxidants work best when consumed in food, where they are part of a complex network of nutrients that work together. Eating a diet rich in fruits and vegetables, whole grains, lean proteins, and healthy fats will provide a wide range of antioxidants and other nutrients essential for exercise recovery.

Exercise-induced oxidative stress can also be managed through proper training techniques. Gradually increasing the intensity and duration of run sessions allows the body to adapt to the increased oxidative stress. Rest and recovery are also crucial, as this is when much of the repair and adaptation processes occur.

The Role of Antioxidants in Exercise Performance

In addition to aiding in recovery, antioxidants may also play a role in enhancing exercise performance. By reducing oxidative stress, antioxidants can help to preserve the integrity of muscle cells, potentially leading to improved strength and endurance.

Research in this area is still emerging, but some studies suggest a potential benefit. For example, a study in the European Journal of Nutrition found that supplementation with the antioxidant quercetin could improve endurance performance in healthy individuals. Similarly, a study in the Journal of the International Society of Sports Nutrition reported that a combination of antioxidants and amino acids improved cycling performance.

However, it's important to note that not all studies have found a benefit, and the effects may vary depending on the type of antioxidant, the dose, and the individual's overall diet and training status. In some cases, antioxidant supplements may even impair performance, possibly by interfering with the body's natural adaptation to exercise.

In conclusion, antioxidants play a crucial role in exercise recovery by helping to neutralise the free radicals produced during exercise. However, their role is complex and they should be part of an holistic approach to exercise recovery that includes a balanced diet and proper training techniques. Given these complexities, it's important to take a balanced approach to antioxidant intake. Rather than relying on supplements, aim to consume a wide variety of antioxidant-rich foods as part of a balanced, nutrient-dense diet. This will provide a range of nutrients that work together to support your health and fitness. As always, it's important to consult with a healthcare provider or a sports nutritionist to determine the best approach to antioxidant intake for your individual needs and fitness goals.

Overcoming plateaus in running

Tue, 04 Jul 2023 23:15:00 GMT

Running, while rewarding, can be a challenging journey.

Running, while rewarding, can be a challenging journey. It's a path filled with victories and personal bests, but also periods of stagnation known as plateaus. These plateaus, where progress seems to halt despite continued effort, can be frustrating and disheartening. However, they're a normal part of any running journey, and the key to overcoming them lies in understanding why they happen and how to navigate through them. Here are some tips and techniques for breaking through those stubborn running plateaus.

First, it's important to understand that plateaus are a natural part of the body's adaptation process. Our bodies are remarkably efficient machines, designed to adapt to stresses and conserve energy. When you first start running, your body is challenged by the new demands and responds by growing fitter, faster and stronger. But over time, as your body adapts to the routine, progress can slow down or even stall.

One of the most effective ways to overcome a plateau is by changing your running routine. This concept, known as "muscle confusion," suggests that by varying your run sessions in a structured and planned manner, you can prevent your muscles and cardio-vascular system from becoming too accustomed to the same movements. A good coach will know how to progress your sessions to ensure continued adaptation.

Another effective strategy for overcoming plateaus is to incorporate periodisation into your training program. Periodisation involves structuring your training into distinct phases, each with specific goals and training techniques. This can help ensure balanced development and prevent overtraining, a common cause of plateaus. Once again, a good coach who understands the science behind periodisation should already be including this in your program.

Nutrition also plays a crucial role in running and overcoming plateaus. Consuming the right balance of protein, carbs, and fats is essential for muscle recovery and growth. If you've hit a plateau, it might be worth reassessing your diet. Are you getting enough protein to support muscle recovery? Are you consuming enough calories overall? Working with a sports nutritionist such as myself can help you optimise your diet for your training goals.

Rest and recovery are equally important. Without proper rest, your body can't recover and grow fitter and stronger. Make sure you're giving your body enough time to recover between runs. If you're constantly feeling fatigued, it might be a sign that you are heading into overtraining. Check out my eBook on recognising overtraining here<< Incorporating active recovery days, where you engage in light activities like walking or yoga, can also help promote recovery without completely halting physical activity.

Sleep is another crucial component of recovery. It's during sleep that most muscle repair and growth occurs, thanks to the release of human growth hormone (HGH). So, if you're skimping on sleep, you're shortchanging your running gains. Aim for at least 7-9 hours of quality sleep each night.

Don't overlook the power of mindset in overcoming plateaus. It's natural to feel frustrated when progress stalls, but maintaining a positive, patient mindset can make a big difference. Remember that progress isn't always linear. There will be ups and downs, but each step - even the seemingly stagnant ones - is part of your fitness journey.

Sometimes, working with a qualified coach can provide a fresh perspective and help you break through plateaus. They can assess your current program and make modifications to help stimulate progress.

Lastly, listen to your body. Running plateaus can sometimes be a sign that your body needs something different. Maybe it's a change in routine, maybe it's more rest, or maybe it's a tweak in your diet. By paying attention to how your body feels and responds to different changes, you can gain insights into what it needs to break through the plateau.

In conclusion, overcoming plateaus in running is a multifaceted process that involves changing up your routine, incorporating periodisation, optimising your nutrition and recovery, maintaining a positive mindset, and possibly seeking guidance from a professional coach, like myself. Remember, everyone experiences plateaus at some point, but they're not a dead-end. They're just a part of the journey towards greater fitness. With patience, persistence, and the right strategies, you can overcome them and keep making progress towards your goals.

Optimising your pre-run nutrition.

Mon, 26 Jun 2023 23:15:00 GMT

When it comes to running and nutrition, what you eat and when you eat it can have a profound impact on your performance, recovery, and overall health.

When it comes to running and nutrition, what you eat and when you eat it can have a profound impact on your performance, recovery, and overall health. The right nutrients can fuel your run, improve your performance, and speed up recovery, while the wrong foods or timing can hinder your efforts. This article will delve into the science of pre-run nutrition, providing evidence-based recommendations for what to eat and when to optimise your runs.

The Importance of Pre-Run Nutrition

Nutrition plays a crucial role in fueling your muscles and your brain during workouts. Consuming the right nutrients before running ensures that your body has enough energy to perform at its best, preventing premature fatigue and enhancing endurance.

Carbohydrates are the primary fuel for running, especially during high-intensity quality sessions. Consuming carbs before running increases muscle glycogen stores, providing a readily available source of energy for your workout [1].

Protein, on the other hand, aids in muscle repair and growth and can prevent muscle protein breakdown during exercise [2]. Consuming protein before running can also increase muscle protein synthesis, promoting muscle growth and recovery [3], as well as having the added bonus of slowing down the release of carbs into your system making sure your nutrition will sustain you for a lot longer.

What to Eat Before a Run

Given the importance of carbohydrates and protein for exercise performance and recovery, a pre-run meal or snack should contain a combination of both.

Carbohydrate sources could include whole grains such as brown rice or quinoa, fruits, oats or grainy bread. These foods provide a slow and sustained release of energy, helping to maintain blood sugar levels and prevent energy crashes during your workout.

Protein sources could include lean meats, fish, eggs, dairy products, or plant-based proteins like tofu, tempeh or nut butters. These foods provide essential amino acids needed for muscle protein synthesis and recovery.

A sample pre-run meal might include toast with peanut butter and jam, oats with peanut butter and honey, a chicken breast with a side of quinoa and vegetables, or a smoothie made with fruits, spinach, and a scoop of protein powder.

Timing Your Pre-Run Meal.

The timing of your pre-run meal is also crucial. As a general rule, you should aim to eat a meal containing carbs, protein, and some fats 2-3 hours before your run [4]. This allows enough time for digestion and absorption, ensuring that the nutrients are available for use during your run.

If you're unable to eat a full meal 2-3 hours before exercise, or prefer not to, a smaller snack consisting of easily digestible carbs and protein can be consumed 30-60 minutes before your run [5]. This is where toast or oats work best.

Individual Considerations.

Keep in mind that everyone is different, and what works for one person may not work for another. Factors such as individual digestion speed, type of run session, and personal preferences can all influence the optimal pre-run nutrition strategy.

In conclusion, pre-run nutrition is an important aspect of exercise performance and recovery. By consuming a balanced meal or snack of carbohydrates and protein before your run, you can ensure that your body has the fuel it needs to perform at its best.

References

Hawley JA, Leckey JJ. Carbohydrate Dependence During Prolonged, Intense Endurance Exercise. Sports Med. 2015;45(Suppl 1):5-12. doi:10.1007/s40279-015-0400-1
Pasiakos SM, McLellan TM, Lieberman HR. The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review. Sports Med. 2015;45(1):111-131. doi:10.1007/s40279-014-0242-2
Cribb PJ, Hayes A. Effects of supplement timing and resistance exercise on skeletal muscle hypertrophy. Med Sci Sports Exerc. 2006;38(11):1918-1925. doi:10.1249/01.mss.0000233790.08788.3e
Kerksick CM, Arent S, Schoenfeld BJ, et al. International society of sports nutrition position stand: nutrient timing. J Int Soc Sports Nutr. 2017;14:33. doi:10.1186/s12970-017-0189-4
Aragon AA, Schoenfeld BJ, Wildman R, Kleiner S, VanDusseldorp T, Taylor L, Earnest CP, Arciero PJ, Wilborn C, Kalman DS, Stout JR, Willoughby DS, Campbell B, Arent SM, Bannock L, Smith-Ryan AE, Antonio J. International society of sports nutrition position stand: diets and body composition. J Int Soc Sports Nutr. 2017 Jun 14;14:16. doi: 10.1186/s12970-017-0174-y. PMID: 28630601; PMCID: PMC5470183.

Boosting your metabolism after 40

Wed, 21 Jun 2023 03:45:00 GMT

As we age, our bodies naturally undergo changes that can slow down our metabolism.

As we age, our bodies naturally undergo changes that can slow down our metabolism. This metabolic slowdown can lead to weight gain and decreased energy levels, especially after the age of 40. But don't despair, turning 40 doesn't mean that a sluggish metabolism is inevitable. There are plenty of strategies that you can employ to give your metabolism a boost, with exercise and nutrition being two of the most effective.

Running and exercise: The Metabolic Enhancer

Running is one of the most effective ways to increase your metabolism. When you engage in physical activity, your body burns calories to provide the energy required for movement. But the benefits don't stop there. Exercise, especially strength training, can increase your lean muscle mass. Muscle is more metabolically active than fat, which means the more muscle you have, the higher your resting metabolic rate will be, burning more calories even when you're not exercising.

Strength Training

Strength training is particularly beneficial for boosting metabolism. As we age, we naturally lose muscle mass, which can slow down our metabolism. However, by engaging in regular strength training, you can counteract this muscle loss. Aim to incorporate strength training exercises into your routine two to three times a week. Focus on exercises that target the major muscle groups, such as squats, lunges, push-ups, and pull-ups.

Interval Training

Interval sessions involve short bursts of intense exercise followed by periods of rest or lower-intensity exercise. This type of training is highly effective at boosting metabolism. It can help you burn more calories during and after your workout, thanks to a phenomenon known as excess post-exercise oxygen consumption (EPOC), or the "afterburn effect."

Nutrition: Fueling Your Metabolism

In addition to exercise, nutrition plays a crucial role in your metabolism. Consuming certain foods and drinks can help increase your metabolic rate.

Protein-Rich Foods

Protein-rich foods are great for boosting your metabolism. Your body uses more energy to digest protein compared to fats or carbohydrates, a phenomenon known as the thermic effect of food (TEF). Incorporate lean protein sources, like fish, chicken, tofu, and lentils, into your meals.

Hydration

Staying hydrated is essential for a healthy metabolism. Water is necessary for the metabolic processes in your body. Even mild dehydration can slow down these processes. Aim to drink at least eight glasses of water a day. You can also increase your water intake by eating fruits and vegetables with high water content.

Green Tea

Green tea has been shown to increase metabolic rate and fat oxidation. Plus, it's a great source of antioxidants. Try swapping your afternoon coffee for a cup of green tea for a metabolic boost.

The Role of Sleep in Metabolism

Sleep plays a crucial role in maintaining a healthy metabolism. When we sleep, our bodies undergo numerous restorative processes, including hormone regulation, which is critical to metabolism. Lack of sleep can disrupt these processes, leading to a slower metabolic rate.

In particular, sleep deprivation can lead to imbalances in hormones like ghrelin and leptin, which regulate hunger and satiety. When we don't get enough sleep, our bodies produce more ghrelin (the "hunger hormone") and less leptin (the "satiety hormone"), which can lead to increased appetite and potential overeating, negatively affecting our metabolism and weight.

Moreover, insufficient sleep can affect insulin sensitivity, a crucial factor in metabolism. Poor sleep can make your body less responsive to insulin, leading to higher blood sugar levels and increasing the risk of type 2 diabetes.

Therefore, it's essential to prioritise good sleep hygiene for metabolic health. Aim for 7-9 hours of quality sleep per night. Create a relaxing bedtime routine, keep a consistent sleep schedule, and ensure your bedroom is conducive to sleep. Remember, sleep is just as important as diet and exercise in the quest to boost your metabolism.

Conclusion

Aging doesn't mean you have to accept a slow metabolism. With the right combination of regular exercise and a balanced diet, you can boost your metabolism and maintain a healthy weight. It's never too late to start implementing these strategies. Remember, small but consistent changes can lead to significant results over time. Always consult with a healthcare professional before starting any new exercise or nutrition program.

Understanding the science of Delayed Onsets Muscle Soreness (DOMS).

Tue, 13 Jun 2023 02:30:00 GMT

What is DOMS and how can you prevent it?

If you've ever experienced muscle stiffness and soreness a day or two after an intense quality session, long run in the hills or race, you've likely experienced delayed onset muscle soreness (DOMS). This common phenomenon can occur after any type of physical activity, especially when your body is exposed to new or more intense exercises. In this article, we will explore the science behind DOMS, its symptoms, prevention strategies, and treatment options to help you manage and reduce the discomfort associated with DOMS.

What is Delayed Onset Muscle Soreness (DOMS)?

Delayed onset muscle soreness (DOMS) is the pain and stiffness felt in muscles several hours to days after unaccustomed or particularly strenuous exercise. DOMS typically occurs after eccentric exercises, which involve lengthening the muscle while it is under tension, such as lowering a weight during a bicep curl or running downhill. The soreness is usually at its peak between 24 to 72 hours after the exercise and subsides within a week.

The Science Behind DOMS

DOMS is thought to be a result of microscopic damage to muscle fibres caused by eccentric exercise. This damage triggers an inflammatory response and increases the sensitivity of pain receptors in the affected muscles, leading to the sensation of soreness and stiffness.

When your muscles are exposed to new or more intense exercises, they experience stress, leading to micro-tears in the muscle fibres. The body then begins the process of repairing and rebuilding the damaged fibres, which ultimately results in stronger and more resilient muscles. This process is a natural part of muscle adaptation and growth, but it can cause temporary discomfort and soreness.

Symptoms of DOMS

The primary symptom of DOMS is muscle soreness that begins several hours after exercise and peaks within 1-3 days. Other symptoms may include:

Muscle stiffness and reduced range of motion
Temporary decrease in muscle strength
Swelling in the affected muscles
Muscle tenderness when touched
Fatigue

Preventing DOMS

While it is not always possible to prevent DOMS, there are strategies that may help reduce its severity:

Gradual progression: Increase the intensity, duration, and frequency of your workouts gradually to allow your muscles to adapt to the new demands.

Warm-up: Perform a proper warm-up before engaging in intense or unfamiliar exercises to prepare your muscles for the upcoming activity.

Eccentric training: Incorporate eccentric exercises into your training routine to help your muscles become more resistant to DOMS.

Proper nutrition: Consuming adequate protein and nutrients can support muscle repair and recovery, possibly reducing DOMS severity.

Stay hydrated: Dehydration can exacerbate muscle soreness, so be sure to drink enough water before, during, and after exercise.

Treatment Options for DOMS

While there is no one-size-fits-all cure for DOMS, the following strategies may help alleviate the symptoms:

Rest: Allow your muscles time to recover and repair by taking a break from the activity that caused the soreness.

Active recovery: Engaging in low-intensity, low-impact exercises, like walking or swimming, can help increase blood flow to the affected muscles and reduce soreness.

Massage: Massaging the affected muscles can help reduce muscle stiffness and improve circulation.

Foam rolling: Using a foam roller or massage ball (preferably) to perform self-myofascial release can help alleviate muscle tightness and soreness.

Heat and cold therapy: Applying heat or cold to the sore muscles can help relieve pain and inflammation. Alternating between hot and cold packs may also be beneficial.

Pain relievers: Over-the-counter anti-inflammatory medications, like ibuprofen, can help reduce pain. However, it is best not to resort to painkillers as this can lead to you doing too much and creating more soreness in an endless loop!

Top 1-5 mistakes that raise the risk of DOMS and muscle injury.

Skipping Warm-up and Cool-down: One of the most common mistakes people make is neglecting the warm-up and cool-down phases of their run. A proper warm-up prepares the muscles for the demands of exercise and increases circulation, reducing the risk of injury and DOMS. Similarly, a cool-down helps your body gradually return to its resting state, promoting recovery and reducing muscle stiffness.

Overtraining: Overtraining or doing too much too soon can lead to DOMS and increase the risk of injury. Gradual progression is essential in any fitness program. If you are new to running or have taken a break, start slowly and gradually increase the intensity and duration of your runs.

Neglecting Hydration and Nutrition: Proper hydration and nutrition play a crucial role in muscle health and recovery. Dehydration can exacerbate muscle soreness and impair recovery, while inadequate protein and nutrient intake can hinder muscle repair and growth, increasing the risk of DOMS and injury.

Not Listening to Your Body: Ignoring the signs of fatigue and pushing through pain is a common mistake that can lead to DOMS and injury. While some discomfort is common during running, pain is a signal from your body that something is wrong. If you feel sharp or persistent pain during or after a run, it's essential to rest and seek medical advice if necessary.

Running for Mental Health

Fri, 09 Jun 2023 02:45:00 GMT

The Connection Between Physical Activity and Emotional Well-being.

In today's fast-paced world, mental health has become a crucial aspect of overall well-being. With increasing awareness about mental health issues, people are seeking ways to improve their emotional state and lead a more balanced life. One of the most effective and accessible ways to boost mental health is through regular physical activity, such as running. In this article, I will delve into the connection between exercise and emotional well-being, exploring the science behind the benefits and providing practical tips for incorporating exercise or running into your daily routine.

Numerous studies have shown a strong correlation between regular physical activity and improved mental health. Exercise has been found to have a positive impact on various aspects of emotional well-being, such as reducing symptoms of depression and anxiety, improving self-esteem, and enhancing overall mood (1). The relationship between exercise and mental health is not just anecdotal; it is backed by solid scientific evidence.

When we engage in running or other physical activity, our brain releases endorphins, which are natural chemicals that help us feel better and relieve stress (2). These endorphins interact with receptors in our brain to reduce our perception of pain and trigger a positive feeling in the body, often described as euphoric. This phenomenon, sometimes referred to as a "runner's high," can lead to an improved mood and increased sense of well-being.

In addition to endorphins, exercise also stimulates the release of other neurotransmitters, such as serotonin and norepinephrine, which play a vital role in regulating mood and alleviating symptoms of depression and anxiety (3). Furthermore, physical activity can promote the growth of new brain cells and improve overall brain function, contributing to better cognitive performance and emotional resilience (4).

While the benefits of exercise on mental health are well-established, it's essential to find the right type and intensity of physical activity that works best for you. Running is obviously a great way to exercise regularly, but consider adding different types of exercises, strength training and flexibility exercises, which can help keep you motivated and ensure a well-rounded fitness routine.

For those who prefer a more mindful approach, practices such as yoga, tai chi, and Pilates can also provide mental health benefits and are a great adjunct to running. These mind-body exercises combine physical movement with breathing techniques and meditation, promoting relaxation and stress reduction.

It's important to note that while exercise can significantly contribute to improved mental health, it should not replace professional help when dealing with severe or chronic mental health issues. If you're struggling with depression, anxiety, or other mental health concerns, it's crucial to consult a mental health professional for guidance and support.

In conclusion, regular physical activity is a powerful tool for enhancing emotional well-being and overall mental health. By engaging in exercise that you enjoy and making it a part of your daily routine, you can experience the numerous benefits it offers for both your body and mind. Whether you prefer high-intensity workouts, mindful practices, or a combination of both, the key is to stay consistent and listen to your body's needs, making adjustments as necessary to maintain a healthy balance.

References:

Mammen, G., & Faulkner, G. (2013). Physical activity and the prevention of depression: a systematic review of prospective studies. American Journal of Preventive Medicine, 45(5), 649-657.
Harvard Health Publishing. (2018). The exercise effect. Retrieved from https://www.health.harvard.edu/mind-and-mood/the-exercise-effect
Belmaker, R. H., & Agam, G. (2008). Major depressive disorder. New England Journal of Medicine, 358(1), 55-68.
Erickson, K. I., Voss, M. W., Prakash, R. S., Basak, C., Szabo, A., Chaddock, L., ... & Kramer, A. F. (2011). Exercise training increases the size of hippocampus and improves memory. Proceedings of the National Academy of Sciences, 108(7), 3017-3022.
American Heart Association. (2018). American Heart Association recommendations for physical activity in adults and kids. Retrieved from https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults

The Role of Sleep in Athletic Performance and Recovery

Mon, 05 Jun 2023 01:45:00 GMT

Strategies for Optimising Rest and Performance

Sleep is a critical component of athletic performance, recovery, and overall health. It plays a significant role in physiological functions such as muscle repair, memory consolidation, and hormonal regulation. As an athlete, understanding the role of sleep in performance and recovery is essential for optimising your training and achieving your goals. In this article, I will discuss the importance of sleep for athletic performance and recovery, and provide strategies to help you improve your sleep quality and overall well-being.

The Importance of Sleep for Athletic Performance and Recovery.

Sleep is a crucial component of an athlete's life, as it directly impacts various aspects of performance, including reaction time, decision-making, and overall physical ability. It also contributes to the recovery process, which is essential for avoiding injuries and maintaining peak performance levels.

Key benefits of adequate sleep for athletes include:

Improved reaction time and decision-making: Sleep deprivation can negatively impact cognitive functions such as reaction time, attention, and decision-making, which are crucial for athletic performance. Studies have shown that sleep-deprived athletes demonstrate slower reaction times and reduced accuracy compared to well-rested individuals (1).
Enhanced muscle repair and growth: During sleep, the body releases growth hormone, which plays a vital role in muscle repair and growth. Adequate sleep ensures that the body has ample time to repair damaged muscle tissues, reduce inflammation, and promote recovery after intense training sessions (2).
Better hormonal regulation: Sleep helps regulate critical hormones such as cortisol and insulin, which play essential roles in metabolism, muscle building, and recovery. Sleep deprivation can lead to an imbalance in these hormones, potentially affecting athletic performance and overall health (3).
Reduced risk of injury and illness: Studies have shown that athletes who consistently obtain adequate sleep are less likely to suffer from injuries and illnesses. Proper sleep supports a healthy immune system, making it easier for the body to fight off infections and recover from injuries (4).

Strategies for Optimising Sleep and Performance.

To improve your sleep quality and optimise running performance and recovery, consider implementing the following strategies:

Establish a consistent sleep schedule: Aim for 7-9 hours of sleep each night and try to maintain a consistent bedtime and wake-up time. This will help regulate your body's internal clock, making it easier to fall asleep and wake up feeling refreshed (5).
Create a relaxing bedtime routine: Develop a calming pre-sleep routine to signal to your body that it's time to wind down. This may include activities such as reading, listening to calming music, or practicing relaxation techniques like deep breathing or meditation.
Optimise your sleep environment: Ensure your bedroom is conducive to sleep by maintaining a comfortable temperature, minimising noise and light, and investing in a supportive mattress and pillows.
Limit exposure to screens before bedtime: The blue light emitted by smartphones, tablets, and other electronic devices can interfere with the production of melatonin, a hormone that helps regulate sleep. To promote better sleep, limit screen time at least an hour before bedtime.
Pay attention to your nutrition: Consuming a balanced diet and avoiding large meals, caffeine, and alcohol close to bedtime can help improve sleep quality. Additionally, consider incorporating sleep-promoting foods such as cherries, almonds, and kiwi into your diet.
Manage stress: Engaging in stress management techniques, such as mindfulness meditation, deep breathing exercises, and journaling, can help reduce stress levels and promote better sleep. Check out my breathing eBook here<< or my Mindfulness for Runners course here<<

In conclusion, sleep plays a vital role in athletic performance and recovery. By prioritising sleep and implementing strategies to improve sleep quality, athletes can enhance their performance, reduce the risk of injury and illness, and optimize overall health and well-being.

References:

Fullagher, M., & Daley, M. (2013). Sleep and human performance: a brief review. Journal of Exercise Physiology Online, 16(2), 1-12.
Dattilo, M., Antunes, H. K., Medeiros, A., Mônico-Neto, M., Souza, H. S., Tufik, S., & de Mello, M. T. (2011). Sleep and muscle recovery: endocrinological and molecular basis for a new and promising hypothesis. Medical Hypotheses, 77(2), 220-222.
Leproult, R., & Van Cauter, E. (2011). Effect of 1 week of sleep restriction on testosterone levels in young healthy men. JAMA, 305(21), 2173-2174.
Milewski, M. D., Skaggs, D. L., Bishop, G. A., Pace, J. L., Ibrahim, D. A., Wren, T. A., & Barzdukas, A. (2014). Chronic lack of sleep is associated with increased sports injuries in adolescent athletes. Journal of Pediatric Orthopaedics, 34(2), 129-133.
Watson, N. F., Badr, M. S., Belenky, G., Bliwise, D. L., Buxton, O. M., Buysse, D., ... & Tasali, E. (2015). Recommended amount of sleep for a healthy adult: a joint consensus statement of the American Academy of Sleep Medicine and Sleep Research Society. Sleep, 38(6), 843-844.

The Importance of Mobility Training

Thu, 01 Jun 2023 01:15:00 GMT

Techniques and Exercises for Improved Flexibility, Injury Prevention, and Athletic Performance

Mobility training is a crucial component of a well-rounded running routine, as it improves flexibility, prevents injuries, and enhances athletic performance. By incorporating various techniques and exercises, individuals can achieve better range of motion, increased strength, and overall functional movement. In this article, I will discuss the importance of mobility training and provide some effective exercises and techniques to incorporate into your routine.

The Importance of Mobility Training

Improved Flexibility: Mobility training focuses on increasing the range of motion around the joints, which in turn leads to improved flexibility. A good level of flexibility is essential for maintaining proper form and alignment during exercise, reducing the risk of injury, and enhancing overall movement quality (Page, 2012).
Injury Prevention: By improving flexibility and joint stability, mobility training can help reduce the risk of injuries, particularly those associated with repetitive strain or improper movement patterns (Behm et al., 2016). Regular mobility work also aids in muscle recovery and prevents the development of muscle imbalances, further contributing to injury prevention (Peacock et al., 2014).
Enhanced Athletic Performance: Greater mobility allows for more efficient movement patterns and increased power output, both of which can improve athletic performance across various disciplines (Somerset, 2013). For example, better hip and ankle mobility can lead to a more effective stride, while improved shoulder mobility can enhance performance in overhead movements such as swimming or an overhead press.

Techniques and Exercises for Improved Mobility

Dynamic Stretching: Dynamic stretching involves active movement through a full range of motion to increase joint flexibility and prepare the body for exercise. Examples of dynamic stretches include leg swings, arm circles, and hip circles. These exercises should be performed before a workout to help increase blood flow and warm up the muscles (McMillian et al., 2006). Check out me stretching eBook here<<
Foam Rolling: Also known as self-myofascial release, foam rolling involves using a foam roller or other tools to apply pressure to tight muscles and fascia, helping to release tension and improve mobility. Foam rolling can be performed before or after a workout as a part of a warm-up or cool-down routine (Cheatham et al., 2015). Check out my eBook on foam rolling here<<
Static Stretching: Static stretching involves holding a stretch for an extended period (typically 15-60 seconds) to increase muscle length and flexibility. Static stretching is most effective when performed after a workout, as it can help improve flexibility and promote muscle recovery (Kay & Blazevich, 2012). Check out my stretching eBook here<<
Yoga and Pilates: Both yoga and Pilates incorporate a variety of poses and movements that focus on increasing flexibility, mobility, and core strength. Incorporating these practices into your fitness routine can provide a well-rounded approach to mobility training (Coulter et al., 2013).

Sample Mobility Exercises

Hip Flexor Stretch: In a lunge position, tuck the pelvis under and gently push the hips forward until a stretch is felt in the front of the hip. Hold for 30 seconds and repeat on the other side.
Ankle Mobility Drill: Stand facing a wall with one foot a few inches away from the wall. Keeping the heel on the ground, try to touch the knee to the wall without lifting the heel. Repeat for 10-15 reps on each side.
Thoracic Spine Extension: Sit on your heels and place your hands on a foam roller or a raised surface in front of you. Keeping your arms straight, slowly lower your chest towards the ground, focusing on extending the thoracic spine. Hold for a few seconds, then return to the starting position. Repeat for 10-15 reps.
Shoulder Dislocates: Using a resistance band or a long stick, grasp it with an overhand grip slightly wider than shoulder-width. Keeping your arms straight, slowly raise the band or stick overhead and lower it behind your back. Reverse the motion to bring it back to the starting position. Perform 10-15 repetitions, gradually narrowing your grip as your shoulder mobility improves.
Pigeon Stretch: Begin in a plank position and bring your right knee towards your right hand, placing your right foot near your left hand. Lower your hips towards the ground, keeping your back leg straight. Hold for 30 seconds, then switch sides.
Hamstring Stretch: Sit on the ground with one leg extended and the other bent, with the foot of the bent leg resting against the inner thigh of the extended leg. Reach forward towards the toes of the extended leg, maintaining a straight back. Hold for 30 seconds, then switch sides.

Incorporating Mobility Training into Your Routine

To effectively improve your mobility, aim to include mobility exercises in your fitness routine at least 2-3 times per week. Use your mobility eBook here for more exercises. Focus on areas that feel particularly tight or restricted and prioritize proper form and technique to ensure the best results. By consistently dedicating time to mobility training, you can enjoy the benefits of improved flexibility, injury prevention, and enhanced athletic performance.

References

Behm, D. G., Blazevich, A. J., Kay, A. D., & McHugh, M. (2016). Acute effects of muscle stretching on physical performance, range of motion, and injury incidence in healthy active individuals: a systematic review. Applied Physiology, Nutrition, and Metabolism, 41(1), 1-11.

Cheatham, S. W., Kolber, M. J., Cain, M., & Lee, M. (2015). The effects of self-myofascial release using a foam roller or roller massager on joint range of motion, muscle recovery, and performance: a systematic review. International Journal of Sports Physical Therapy, 10(6), 827–838.

Coulter, C. L., Magistro, D., & Mena, E. (2013). Yoga and Pilates: Increasing participation to reduce chronic illness. Medicine and Sport Science, 60, 124-133.

Kay, A. D., & Blazevich, A. J. (2012). Effect of acute static stretch on maximal muscle performance: A systematic review. Medicine & Science in Sports & Exercise, 44(1), 154-164.

McMillian, D. J., Moore, J. H., Hatler, B. S., & Taylor, D. C. (2006). Dynamic vs. static-stretching warm-up: The effect on power and agility performance. Journal of Strength and Conditioning Research, 20(3), 492-499.

Page, P. (2012). Current concepts in muscle stretching for exercise and rehabilitation. International Journal of Sports Physical Therapy, 7(1), 109–119.

Peacock, C. A., Krein, D. D., Silver, T. A., Sanders, G. J., & Carlowitz, K. V. (2014). An acute bout of self-myofascial release in the form of foam rolling improves performance testing. International Journal of Exercise Science, 7(3), 202–211.

Somerset, D. (2013). Mobility training for the martial arts. Strength & Conditioning Journal, 35(5), 61-69.

Supplements for Athletes: A Comprehensive Guide

Mon, 29 May 2023 23:30:00 GMT

A Comprehensive Guide to Vitamins, Minerals, and Ergogenic Aids for Performance Enhancement and Recovery.

In the world of sports, fitness and running, athletes are always looking for ways to improve their performance and recovery. One popular approach is through the use of supplements. This comprehensive guide will explore various vitamins, minerals, and ergogenic aids that can help athletes enhance their performance and recovery.

Vitamins and Minerals

Vitamins and minerals play crucial roles in maintaining overall health and supporting athletic performance. Here are some essential vitamins and minerals for athletes:

Vitamin D: Vitamin D is essential for bone health, immune function, and muscle function. It also plays a role in calcium absorption and can help reduce inflammation. Athletes with low vitamin D levels may experience impaired muscle function and an increased risk of stress fractures. Sources of vitamin D include sunlight exposure, fatty fish, and fortified foods.
B Vitamins: B vitamins, including B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folate), and B12 (cobalamin), play vital roles in energy production, red blood cell formation, and tissue repair. Athletes with deficiencies in B vitamins may experience reduced performance and increased fatigue. B vitamins can be found in a variety of foods, including whole grains, lean meats, eggs, and leafy green vegetables.
Iron: Iron is crucial for oxygen transport and energy production in the body. Athletes, particularly endurance athletes and females, may be at risk for iron deficiency, which can lead to anaemia, reduced performance, and increased fatigue. Good sources of iron include red meat, poultry, fish, fortified cereals, and legumes.
Magnesium: Magnesium is essential for muscle and nerve function, energy production, and bone health. Athletes with low magnesium levels may experience muscle cramps, weakness, and fatigue. Magnesium can be found in nuts, seeds, whole grains, and leafy green vegetables.
Calcium: Calcium is vital for maintaining bone health and supporting muscle function. Athletes, particularly those involved in high-impact sports (which includes running!), need adequate calcium to reduce the risk of stress fractures and maintain strong bones. Calcium can be found in dairy products, fortified foods, and leafy green vegetables.

Ergogenic Aids

Ergogenic aids are substances that can enhance athletic performance and recovery. Some popular ergogenic aids include:

Creatine: Creatine is a naturally occurring compound that helps provide energy to muscles during high-intensity exercise. Supplementing with creatine can increase muscle strength, power, and lean body mass. It can also improve exercise performance in short-duration, high-intensity activities, such as sprinting and weightlifting, but is also good for long distance runners when they need to sprint a hill or past an opponent.
Beta-Alanine: Beta-alanine is a non-essential amino acid that helps buffer hydrogen ions in muscles, reducing fatigue and improving performance during high-intensity and endurance exercise. Supplementing with beta-alanine can increase exercise capacity and delay the onset of muscle fatigue.
Branched-Chain Amino Acids (BCAAs): BCAAs, including leucine, isoleucine, and valine, can help reduce muscle damage, decrease muscle soreness, and improve recovery following exercise. BCAAs can be found in protein-rich foods and are also available in supplement form.
Caffeine: Caffeine is a well-known stimulant that can improve alertness, focus, and exercise performance. It can also help reduce perceived exertion during exercise, making it feel easier. Athletes should be cautious with caffeine intake, as excessive consumption can lead to negative side effects, such as increased heart rate, anxiety, and sleep disturbances, as well as gastric distress.
L-carnitine: L-carnitine is an amino acid that plays a role in fat metabolism and energy production. Some research suggests that L-carnitine supplementation may improve endurance performance, reduce muscle damage, and enhance recovery. However, more research is needed to confirm these benefits.
Nitrate: Nitrate, commonly found in beetroot juice and leafy green vegetables, can improve blood flow and oxygen delivery to muscles, enhancing exercise performance. Nitrate supplementation has been shown to improve endurance performance, time trial performance, and reduce the oxygen cost of exercise.
Beta-hydroxy-beta-methylbutyrate (HMB): HMB is a metabolite of the amino acid leucine and has been shown to reduce muscle damage and improve recovery following intense exercise. HMB supplementation may be beneficial for athletes engaged in high-intensity training or resistance exercise.
Glutamine: Glutamine is an amino acid that plays a role in immune function, protein synthesis, and muscle recovery. Some evidence suggests that glutamine supplementation may help reduce muscle soreness and improve recovery following intense exercise. However, more research is needed to establish its effectiveness.

It is essential to remember that supplements should not replace a balanced diet and should be used in conjunction with proper nutrition, training, and recovery strategies. Additionally, athletes should consult with a healthcare professional or sports nutritionist (like myself!) before starting any supplementation regimen to ensure safety and effectiveness.

In conclusion, understanding the role of vitamins, minerals, and ergogenic aids in athletic performance and recovery can help athletes make informed decisions about their supplementation. By focusing on a balanced diet, adequate sleep, and proper training, athletes can optimise their performance and overall well-being.

Plant-Based Diets for Athletes.

Thu, 25 May 2023 00:15:00 GMT

Meeting Nutritional Needs and Maximising Performance on a Vegan or Vegetarian Diet

As more people embrace plant-based diets for health, environmental, and/or ethical reasons, athletes are increasingly looking for ways to meet their nutritional needs and maximise performance on a vegan or vegetarian diet. With proper planning and attention to key nutrients, athletes can achieve optimal performance and health while adhering to a plant-based diet. This article will discuss essential nutrients, food sources, and strategies for athletes following a vegan or vegetarian diet.

Protein

Protein is crucial for muscle repair, growth, and overall athletic performance. Plant-based athletes can easily meet their protein needs by consuming a variety of protein-rich plant foods, such as beans, lentils, tofu, tempeh, seitan, quinoa, and nuts. To ensure a complete amino acid profile, athletes should consume a mix of different plant-based protein sources. Current research recommends that athletes consume 1.2-2.0 grams of protein per kilogram of body weight daily, depending on training intensity and goals.

Iron

Iron is essential for oxygen transportation and energy production in the body. Plant-based athletes need to be aware of their iron intake, as plant-based iron (non-heme iron) has a lower bioavailability than heme iron found in animal products. To optimise iron absorption, athletes should consume iron-rich plant foods, such as spinach, kale, beans, lentils, tofu, and fortified cereals, alongside vitamin C-rich foods like capsicums, tomatoes, and citrus fruits. Additionally, athletes should avoid consuming iron inhibitors, such as tea, coffee and calcium-rich foods with meals.

Calcium

Calcium is vital for bone health, muscle function, and nerve transmission. Plant-based athletes can obtain calcium from fortified plant-based milks, tofu, leafy green vegetables, and calcium-set tofu. It is essential for athletes to consume adequate calcium to prevent bone loss and reduce the risk of stress fractures.

Vitamin D

Vitamin D is essential for bone health, immune function, and muscle function. Since vitamin D is primarily synthesised by the body through sun exposure, athletes following a plant-based diet should consider supplementation, especially during winter months or if they live in areas with limited sunlight. Additionally, some fortified plant-based milks and cereals may provide vitamin D.

Vitamin B12

Vitamin B12 plays a crucial role in energy production, red blood cell formation, and nerve function. As vitamin B12 is not naturally present in plant-based foods, athletes should consume fortified foods, such as plant-based milks, nutritional yeast, and breakfast cereals, or take a B12 supplement to meet their needs.

Omega-3 Fatty Acids

Omega-3 fatty acids are essential for brain health, reducing inflammation, and promoting heart health. Plant-based athletes can obtain omega-3s from sources such as chia seeds, flaxseeds, walnuts, and algae-based supplements.

By focusing on consuming a variety of nutrient-dense foods and supplementing as needed, plant-based athletes can not only maintain their health but also excel in their athletic pursuits. Regularly consulting with a registered nutritionist, especially one with experience in sports nutrition such as myself, can be beneficial in creating a personalised meal plan that meets individual nutritional requirements and training goals.

It is important to remember that transitioning to a plant-based diet may require a period of adjustment. Athletes should monitor their energy levels, recovery, and performance closely and make any necessary modifications to their diets. This may include increasing calorie intake, adjusting macronutrient ratios, or supplementing with specific nutrients.

Finally, it is essential to consider the environmental and ethical implications of following a plant-based diet. While this dietary approach is thought to reduce an individual's carbon footprint (the effect of more land and water needed for vegetable farming has not been assessed on carbon-footprints) and promote animal welfare, it is crucial to remember that the primary goal of a plant-based diet for athletes is to support optimal health and performance. By consuming a variety of nutrient-dense plant-based foods and adopting strategies to optimise nutrient absorption, athletes can successfully meet their nutritional needs and excel in their chosen sports while adhering to a vegan or vegetarian lifestyle.

In conclusion, plant-based diets are a viable option for athletes, providing the necessary nutrients for optimal performance and recovery. With proper planning, a variety of nutrient-dense foods, and attention to potential nutrient gaps, vegan and vegetarian athletes can achieve their athletic goals. By staying informed, working with a qualified sports nutrition professional, and regularly monitoring their progress, plant-based athletes can maintain a well-rounded diet and achieve peak performance in their chosen sports. Email me if you want some help with your diet so you can achieve your running goals!

References:

American Dietetic Association, Dietitians of Canada, & American College of Sports Medicine. (2009). American College of Sports Medicine position stand. Nutrition and athletic performance. Medicine and Science in Sports and Exercise, 41(3), 709–731.

Rogerson, D. (2017). Vegan diets: practical advice for athletes and exercisers. Journal of the International Society of Sports Nutrition, 14(1), 36.

Thomas, D. T., Erdman, K. A., & Burke, L. M. (2016). Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. Journal of the Academy of Nutrition and Dietetics, 116(3), 501-528.

Kettlebell Workouts: Unique Benefits and Sample Routines for Strength and Cardiovascular Fitness

Thu, 18 May 2023 04:15:00 GMT

Kettlebell training combines strength and cardiovascular exercises into a single workout.

Kettlebells have been used for centuries, but their popularity has surged in recent years as people discover the unique benefits of incorporating them into their fitness routines. Kettlebell workouts provide a versatile and effective way to build strength, enhance cardiovascular fitness, and improve functional movement. In this article, I'll explore the benefits of kettlebell training and provide sample routines to help you get started.

One of the key advantages of kettlebell training is the ability to combine strength and cardiovascular exercises into a single workout. The dynamic nature of kettlebell exercises engages multiple muscle groups simultaneously, which increases calorie burn and boosts overall fitness levels. Furthermore, the unique shape and design of the kettlebell allows for a wide range of motion and encourages proper form, which helps to reduce the risk of injury (1).

There are several reasons why kettlebell training is particularly effective for both strength and cardiovascular fitness:

Increased muscle activation: The off-centre weight of the kettlebell requires greater muscle activation and stabilisation, particularly in the core and stabilising muscles. This leads to improved overall strength and functional movement (2).
Enhanced cardiovascular fitness: The explosive and dynamic nature of kettlebell exercises elevates the heart rate, providing an excellent cardiovascular workout in addition to strength training (3).
Improved coordination and balance: Kettlebell exercises demand precise control and coordination, which helps to develop better balance and body awareness.
Time-efficient workouts: Combining strength and cardiovascular exercises in one workout can save time and increase workout efficiency.

Now that we understand the benefits of kettlebell training, let's dive into some sample routines for strength and cardiovascular fitness:

Strength Routine:

Kettlebell Goblet Squat: Holding the kettlebell close to your chest with both hands, perform a squat, ensuring that your knees track over your toes and your chest remains upright. Complete 3 sets of 8-12 repetitions.
Kettlebell Single-Arm Row: With one hand on a bench or other support, hold the kettlebell in the opposite hand and perform a row, pulling the kettlebell up toward your ribcage. Complete 3 sets of 8-12 repetitions on each side.
Kettlebell Swing: Holding the kettlebell with both hands, hinge at the hips and swing the kettlebell back between your legs before explosively swinging it up to chest height. Complete 3 sets of 15-20 repetitions.

Cardiovascular Routine:

Kettlebell High Pull: Begin with the kettlebell between your feet, and explosively pull it up toward your chest, leading with your elbows. Complete 3 sets of 15-20 repetitions.
Kettlebell Snatch: Starting with the kettlebell between your feet, explosively lift it overhead in one fluid motion, finishing with your arm fully extended. Complete 3 sets of 8-12 repetitions on each side.
Kettlebell Jump Squat: Holding the kettlebell at chest height, perform a squat and explosively jump as you extend your hips and legs. Complete 3 sets of 10-15 repetitions.

Remember to consult with a fitness professional (like myself!) if you are new to kettlebell training or have any concerns about your form or technique. As with any exercise program, it's essential to progress gradually and listen to your body to avoid injury.

In conclusion, kettlebell workouts provide a unique and effective way to improve strength and cardiovascular fitness simultaneously. By incorporating kettlebell exercises into your fitness routine, you can experience the numerous benefits of this versatile training tool.

References:

Jay, K., Jakobsen, M. D., Sundstrup, E., Skotte, J. H., Jørgensen, M. B., Andersen, C. H., ... & Andersen, L. L. (2013). Effects of kettlebell training on postural coordination and jump performance: A randomized controlled trial. Journal of Strength and Conditioning Research, 27(5), 1202-1209.
Lake, J. P., & Lauder, M. A. (2012). Kettlebell swing training improves maximal and explosive strength. Journal of Strength and Conditioning Research, 26(8), 2228-2233.
Hulsey, C. R., Soto, D. T., Koch, A. J., & Mayhew, J. L. (2012). Comparison of kettlebell swings and treadmill running at equivalent rating of perceived exertion values. Journal of Strength and Conditioning Research, 26(5), 1203-1207.

Adjusting Carbohydrate Intake for Specific Goals, Situations, and Physiological States: A Review of Current Literature

Mon, 15 May 2023 03:15:00 GMT

Carbohydrates are an essential macronutrient.

Carbohydrates are an essential macronutrient that play a crucial role in providing energy for our bodies (Murray & Rosenbloom, 2018). However, the amount and type of carbohydrates consumed may need to be adjusted based on an individual's goals, situations, and physiological states. In this article, I will review current literature on how to adjust carbohydrate intake for various scenarios, including weight loss, pregnancy, athletic performance, and age-related considerations.

Weight Loss

When aiming for weight loss, creating a calorie deficit is essential (Hall et al., 2012). One way to achieve this is by reducing carbohydrate intake, particularly from simple and refined sources. Consuming complex carbohydrates from whole foods, such as fruits, vegetables, and whole grains, provides a steady energy supply and increases satiety (Ludwig & Ebbeling, 2018). A moderate carbohydrate intake of around 40-45% of total daily calories is recommended for weight loss (Johnston et al., 2014).

Pregnancy

Pregnancy increases the body's energy demands to support foetal growth and development (King, 2016). Adequate carbohydrate consumption is necessary to meet these needs. Pregnant women should aim for a carbohydrate intake of about 45-65% of their total daily calories, focusing on whole grains, fruits, and vegetables (Institute of Medicine, 2005). Limiting excessive sugar intake is crucial for maintaining a healthy weight and preventing gestational diabetes (Borgen et al., 2012).

Increasing Athletic Performance

Carbohydrates serve as the primary fuel source for high-intensity exercise, such as power and strength training (Murray & Rosenbloom, 2018). Athletes looking to enhance their performance should focus on consuming enough carbohydrates to support their energy needs. The optimal carbohydrate intake for athletes varies based on the type, intensity, and duration of their training (Thomas et al., 2016). Generally, endurance athletes should consume 6-10 grams of carbohydrates per kilogram of body weight, while strength and power athletes should aim for 4-7 grams of carbohydrates per kilogram of body weight (Burke et al., 2011).

Seniors vs. Young Adults

With age, metabolism slows down, and energy needs decrease (Manini, 2010). Seniors should aim for a slightly lower carbohydrate intake, around 45-50% of their total daily calories, compared to younger adults who may require 50-60% (Institute of Medicine, 2005). Both age groups should prioritise whole, nutrient-dense carbohydrate sources such as fruits, vegetables, and whole grains. This supports stable blood sugar levels, cognitive function, and overall health (Gopinath et al., 2016).

Managing Diabetes

Individuals with diabetes need to carefully monitor their carbohydrate intake to manage blood sugar levels (Evert et al., 2019). The optimal carbohydrate intake for those with diabetes varies based on factors such as age, weight, activity level, and medication use (American Diabetes Association, 2020). It is crucial to work closely with a healthcare professional to determine the right amount and type of carbohydrates for specific needs. Generally, focusing on low-glycemic, complex carbohydrates and spreading carbohydrate consumption evenly throughout the day can help maintain stable blood sugar levels (Jenkins et al., 2008).

Training for Endurance Events

Endurance athletes, such as marathon or ultra-marathon runners or long-distance cyclists, require a higher carbohydrate intake to fuel their extended periods of exercise (Burke et al., 2011). To optimise performance and prevent glycogen depletion, these athletes should consume 8-10 grams of carbohydrates per kilogram of body weight per day, focusing on complex carbohydrates from whole foods (Thomas et al., 2016). Additionally, consuming carbohydrates during endurance events can improve performance and delay fatigue (Cermak & van Loon, 2013).

Conclusion

Adjusting carbohydrate intake based on an individual's goals, situations, and physiological states can help optimise health and performance outcomes. It is essential to focus on consuming nutrient-dense, complex carbohydrates from whole foods, regardless of the specific scenario. As individual needs vary, consulting with a healthcare professional or registered dietitian can provide tailored guidance on adjusting carbohydrate intake.

References

American Diabetes Association. (2020). Standards of Medical Care in Diabetes—2020 Abridged for Primary Care Providers. Clinical Diabetes, 38(1), 10–38.

Borgen, I., Aasebø, U., Haugen, M., & Meltzer, H. M. (2012). Maternal sugar consumption and risk of preeclampsia in nulliparous Norwegian women. European Journal of Clinical Nutrition, 66(8), 920–925.

Burke, L. M., Hawley, J. A., Wong, S. H. S., & Jeukendrup, A. E. (2011). Carbohydrates for training and competition. Journal of Sports Sciences, 29(sup1), S17–S27.

Cermak, N. M., & van Loon, L. J. C. (2013). The use of carbohydrates during exercise as an ergogenic aid. Sports Medicine, 43(11), 1139–1155.

Evert, A. B., Dennison, M., Gardner, C. D., Garvey, W. T., Lau, K. H. K., MacLeod, J., ... & Yancy, W. S. (2019). Nutrition therapy for adults with diabetes or prediabetes: A consensus report. Diabetes Care, 42(5), 731–754.

Gopinath, B., Flood, V. M., Kifley, A., Louie, J. C. Y., & Mitchell, P. (2016). Association between carbohydrate nutrition and successful aging over 10 years. The Journals of Gerontology Series A: Biological Sciences and Medical Sciences, 71(10), 1335–1340.

Hall, K. D., Heymsfield, S. B., Kemnitz, J. W., Klein, S., Schoeller, D. A., & Speakman, J. R. (2012). Energy balance and its components: Implications for body weight regulation. The American Journal of Clinical Nutrition, 95(4), 989–994.

Institute of Medicine. (2005). Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. The National Academies Press.

Jenkins, D. J., Kendall, C. W., McKeown-Eyssen, G., Josse, R. G., Silverberg, J., Booth, G. L., ... & Leiter, L. A. (2008). Effect of a low-glycemic index or a high-cereal fiber diet on type 2 diabetes: A randomized trial. JAMA, 300(23), 2742–2753.

Johnston, B. C., Kanters, S., Bandayrel, K., Wu, P., Naji, F., Siemieniuk, R. A.

The Mental Side of Running: How to Overcome Self-Doubt

Tue, 09 May 2023 05:00:00 GMT

Learn how to overcome self-doubt and unveil the greatest, most potent version of yourself through training.

Success in running is not just about fitness; it is also about mental toughness and perseverance. Often, the biggest obstacle to achieving our running goals is not physical limitations but rather our own self-doubt.

Negative self-talk, fear of failure, and comparisons to others can all lead to feelings of inadequacy and low self-esteem, which in turn can derail our running journeys. Overcoming self-doubt is essential to achieving success in running, as well as in other areas of our lives.

In this article, I will explore the mental side of running and provide strategies to help you overcome self-doubt and build confidence.

Why Fitness Matters

First off, before we get to the main point, it is important to recognise the role of fitness in running. Fitness matters because it plays a vital role in our overall health and well-being as well as our ability to run well.

The Mental Side

The mental side of running is often overlooked but plays a significant role in our ability to achieve our goals. Limiting beliefs about ourselves, such as feeling inadequate or incapable of reaching our goals, can hinder our motivation and confidence.

However, taking action towards our running goals can help us overcome these beliefs and improve our mental resilience. By setting realistic goals and challenging negative self-talk, we can build a stronger sense of self-confidence and self-efficacy, positively impacting other areas of our lives.

Additionally, regular running has been shown to have a positive impact on mental health, reducing symptoms of anxiety and depression and promoting overall well-being.

As difficult as it may seem, overcoming self-doubt is entirely possible, no matter how difficult it looks.

In fact, it is the first step on your fitness journey, and it all starts with…

Acknowledging Self-Doubt

Acknowledging self-doubt is a critical first step toward overcoming it. Many people may feel ashamed or embarrassed about their doubts and fears, which can prevent them from taking action toward their goals. However, ignoring self-doubt only allows it to persist and grow, hindering progress toward our running goals.

By acknowledging and accepting our doubts, we can begin to identify the underlying causes and take steps to address them. This process may involve challenging negative self-talk, seeking support from others, and setting realistic goals. By taking an honest and open approach to our doubts, we can develop a stronger sense of self-awareness and self-confidence, ultimately leading to greater success in our fitness journeys.

The most important part is to treat self-doubt like a separate entity - you are not it.

Facing Challenges

Facing and overcoming challenges is a surefire way of building strong self-esteem. When we set and achieve challenging goals, we prove to ourselves that we are capable of achieving more than we may have initially thought possible. This sense of accomplishment and pride can boost our self-confidence and motivate us to continue taking on new challenges. Moreover, facing and overcoming obstacles in our fitness journeys can help us develop mental resilience and problem-solving skills that can be applied elsewhere.

And so, instead of standing in front of a mirror, saying affirmations (as helpful as that can be), try taking action - overcoming challenges is undeniable proof that you actually are capable of doing things.

Re-Framing Thoughts

One of the best ways to overcome self-doubt is to reframe negative, self-sabotaging thoughts. As you learned, negative self-talk can be a significant obstacle to achieving our running goals and can lead to feelings of inadequacy and self-doubt. Reframing these negative thoughts involves challenging the validity of these beliefs and replacing them with more positive, empowering ones.

This process may involve asking ourselves questions like, "Is this thought really true?" or "What evidence do I have to support this belief?" and then actively working to replace these thoughts with more positive ones, such as "I am capable of achieving my running goals" or "I am making progress towards my goals every day." By reframing negative self-talk, we can build a more positive and empowering mindset that will help us overcome self-doubt and achieve our running goals.

Conclusion

When it comes to achieving our running goals, it's easy to get caught up in overthinking, self-doubt, and procrastination. However, the truth is that nothing will happen unless we take action. Sometimes, the most challenging part is simply getting started.

But by taking that first step and committing to our goals, we can build momentum and make progress toward achieving them. It may not always be easy, and we may encounter obstacles along the way, but with determination and perseverance, we can push through and reach our goals.

So don't wait for the perfect moment or the right circumstances - just get started and see where your running journey takes you.

How Important Are Micronutrients?

Tue, 02 May 2023 03:30:00 GMT

In the modern-day world, we are constantly blasted with often contradicting information about nutrition.

Some people swear by the importance of macronutrients, while others tell us it’s all about the caloric balance.

Now, because fat, protein and carbohydrates are taking the majority of the attention, one thing remains quite ignored…that is namely, the importance of micronutrients, which is the topic of discussion for today! So, without further ado, let us go in depth on micronutrients and discuss what they are, what they do in the body and what the best sources are!

Macro VS Micro

What exactly is the difference between macronutrients and micronutrients?

Well, as the names suggest, macronutrients are the primary nutrients our bodies need in big quantities - Protein, fats and carbohydrates. These nutrients provide caloric value and are needed to sustain a healthy body weight and physiological functioning.

On the other hand, micronutrients do not really have a caloric value, but are just as important, due to their role in a variety of important processes all around the body. Micronutrients include phytochemicals, vitamins, minerals and last but not least, antioxidants! The body needs these nutrients to sustain the production of a variety of enzymes and hormones, which relate to the overall healthy functioning of the organism.

Micronutrient Deficiencies

Though the body needs micronutrients in small amounts, their absence quickly surfaces with a flurry of unwanted side effects.

For example, a magnesium deficiency can cause you to:

Have bad sleep
Crave sugar
Cramp
Be unable to focus on the task at hand

Vitamins and minerals are an important part of human nutrition, mainly because they help kids grow healthy and strong, while adults can reap the benefits of sustained health.Fortunately enough, micronutrient deficiencies are generally easy to diagnose and can be seamlessly treated with various supplements and foods.

Common Micronutrient Deficiencies

With the abundance of nutrient-poor foods that many people survive on, micronutrient deficiencies are quite a common thing!

Here are the most common micronutrient deficiencies found in humans:

Vitamin B12
Iron deficiency
Iodine
Magnesium
Vitamin D

Some of these are easy to diagnose and don’t have much risk, but others can cause severe symptoms and if sustained in the long term, even damage. For instance, B12 deficiencies which are common in vegans and vegetarians, can lead to anemia, memory issues, mood swings, irregular work of the heart and even neurological problems.

Micronutrient-Rich Foods

Unless you have severe deficiencies, micronutrient supplements are not really mandatory, as most deficiencies can be treated with a slight change in nutritional habits.

Let’s have a look at the most vitamin & mineral-abundant foods!

Fatty fish - Omega-3s, vitamin D
Citrus fruits - Vitamin C, Folic acid
Carrots - Vitamin A
Eggs- Vitamin B, Iron
Avocados - Vitamins B2, B5, B6 (And tons of healthy fat!)
Kiwis - Vitamin A, C, E, K, Folate & Choline

Including these foods in your menu regularly will keep you away from deficiencies and maintain a balanced inner chemistry.

Don’t like diversifying your food sources? Shoot for micronutrient supplements! But make sure they are good quality ones!

Take-Home Message

Your best nutrition plan is a good balance between macronutrients, micronutrients and calories. Though micronutrients do not provide a caloric value, they play important roles in a variety of bodily functions. Deficiencies may lead to ill health or undue fatigue, so it is important to get sufficient micronutrition through your food. That’s one of the many reasons it’s so important to eat a range of foods and not cut out any food group!

The Truth About Intermittent Fasting: Fact Or Fiction?

Wed, 26 Apr 2023 04:45:32 GMT

Does intermittent fasting live up to the hype? Learn more in this article!

Intermittent fasting (IF) has become a popular health and wellness trend in recent years.

Proponents of IF claim that it can lead to weight loss, improved metabolism, and a host of other health benefits. With so much conflicting information out there, however, it can be difficult to separate fact from fiction when it comes to this controversial eating pattern.

In this article, I'll take a closer look at the science behind IF and explore the truth behind its potential benefits and drawbacks.

So, is IF the real deal, or is it just another fad diet? Let's find out.

What Is Intermittent Fasting?

Intermittent fasting is a type of eating pattern that involves alternating periods of fasting and eating. It doesn't involve specific foods or calorie restrictions but instead focuses on when you eat. Nevertheless, it does entail the main notion of consuming nutrient-dense, whole foods.

There are different types of intermittent fasting, with the most popular one being the 16/8 method, which involves fasting for 16 hours and eating within an 8-hour window. The idea behind intermittent fasting is that it can help reduce overall calorie intake, which can lead to weight loss and other health benefits. However, the science behind IF is still evolving, and its potential effects on different individuals and their health outcomes are still being studied.

The Fad Superiority

Like many other fad diet trends, intermittent fasting is often touted as a magic solution for weight loss and other health benefits. However, the truth is that there's no such thing as a magic solution when it comes to diet and nutrition.

While some people may experience weight loss and other health benefits from intermittent fasting, it's important to remember that these benefits are not guaranteed for everyone.

In fact, research has shown that when calories are equated, intermittent fasting doesn't necessarily lead to greater weight loss than other diets. This means that the perceived benefits of IF may simply be due to reduced calorie intake rather than any specific benefits of the eating pattern itself.

So, while intermittent fasting may work for some, it's not a magic solution and may not be the best approach for everyone.

Autophagy

Another common buzzword used by proponents of intermittent fasting is autophagy.

Autophagy is a process by which the body breaks down and recycles damaged or dysfunctional cells, leading to a potential benefit for overall health and longevity. It is thought that it makes the body more effective at being able to restore hormonal balance and clear itself of the toxins which may lead to cellular damage. While research has shown that fasting can increase autophagy, it's important to note that this effect is transient and decreases after the fast. In other words, yes, fasting does upregulate autophagy, but during the eating windows, it is downregulated and basically stays at baseline.

This means that while autophagy may be a potential benefit of intermittent fasting, it's not necessarily a significant benefit and shouldn't be the sole reason for adopting the eating pattern.

What about fasted running?

Fasted running, or exercising on an empty stomach, is another popular concept often associated with intermittent fasting. Proponents of fasted running claim that it's a more effective way to burn fat, as the body will be forced to use stored fat as fuel in the absence of readily available glucose.

However, research has suggested that fasted running isn't necessarily superior to fed running in terms of fat loss or overall calorie burning. While it's true that fasted running may increase fat oxidation during the workout, this effect is typically decreased for the rest of the day, meaning that the overall calorie-burning potential of the run may not be significantly greater.

In addition, fasted running may lead to decreased energy levels and suboptimal performance during the workout, which could ultimately hinder progress. As with many other aspects of intermittent fasting, the idea of fasted running as a superior fat-burning method may be overblown and shouldn't be the sole focus of an exercise routine. Ask yourself; why do I run? To lose weight or improve performance? If the goal is to improve performance, fasted running is not beneficial.

Final Words

So, should you try IF? Personally, I don’t recommend it, especially for women (research on this topic has been done on men and IF can interfere with our hormones). If you do run fasted in the morning, make sure it is for a short easy run only and that you refuel properly after the run. Underfeeding the body will not lead to improved performance.

And remember - you can’t out-smart the human body!

Not sure what to eat before and after your run?

Wed, 19 Apr 2023 04:15:00 GMT

Your diet plays a crucial role in achieving your running goals.

Running regularly is not only essential for running success (whatever that looks like for you) but also for maintaining a healthy lifestyle. However, it's not just the physical activity that's important.

Your diet also plays a crucial role in achieving your running goals.

What you eat before and after a run can have a significant impact on your performance, recovery, and overall health. In this article, I'll explore the best foods to consume before and after running to maximize the benefits of your workout.

Whether you're a seasoned athlete or a beginner runner, this article will provide you with valuable insights and tips to help you fuel your body effectively.

What Happens During A Workout?

When you run, your body goes through a variety of changes to meet the demands of physical activity. Your heart rate increases, your breathing becomes faster, and your muscles work harder. Additionally, your body uses stored energy to fuel your movements. All of these processes require a significant amount of nutrients and energy, which is why proper nutrition is crucial to support your body during and after a run.

Without the right nutrients, your performance may suffer, and your body may struggle to recover after exercise. Proper nutrition can help ensure that you have the energy, endurance, and strength to achieve your fitness goals and stay healthy.

The 3 main things we need to pay attention to are:

Micro muscle tears
Energy resources used
Sweating

Let’s discuss each of those.

Muscle Protein Breakdown

During a run or workout, micro muscle tears can occur as a result of the physical stress placed on the muscles. These small tears in the muscle fibres are a natural part of the muscle-building process and are necessary for muscle growth and repair. When the body repairs these micro tears, it builds new muscle tissue, making the muscle stronger and more resilient. While micro muscle tears are a normal part of the process, proper post-workout recovery is crucial.

Proper nutrition, rest, and recovery can help ensure that your body has the resources it needs to repair and rebuild muscle tissue, reducing the risk of injury and helping you achieve your fitness goals more effectively.

Energy Production

During a run, the body uses muscle glycogen to provide energy for the movements. Muscle glycogen is the stored form of glucose, which is the primary fuel source for the body. When you run, your body's energy demands increase, and it relies on stored energy to power your movements. This stored energy is broken down into glucose and transported to the muscles through the bloodstream. Once in the muscles, the glucose is converted to energy through a process called glycolysis.

Consuming the right nutrients before a run can help ensure that your body has enough glycogen to meet the demands of physical activity, reducing the risk of fatigue and allowing you to perform at your best.

Sweating

During a workout, sweating occurs as a result of the body's efforts to regulate its temperature. Sweat is primarily composed of water, but it also contains essential micronutrients such as sodium, potassium, and magnesium. These minerals are essential for proper muscle and nerve function and are lost through sweat during exercise. If these micronutrients are not replenished through proper nutrition, it can lead to deficiencies that can impact your performance and overall health.

While more tracking in your nutrition plan is required to ensure adequate amounts of protein and carbohydrates, that is rarely the case for micronutrients. In general, consuming a variety of different whole foods is the best way to go about giving the body the vitamins and minerals it needs. The secret to nailing micronutrient balance is to have diversity in your nutrition, and use a little salt in your main meals!

What To Eat Before A Run

A balanced meal that contains a mix of protein, carbohydrates, and fats is an excellent choice for a pre-run meal. Protein provides the building blocks for muscle tissue, while carbohydrates and fats provide the energy needed to power your movements.

However, it's essential to give your body enough time to digest the food before you begin exercising. Consuming a meal too close to your run can lead to digestive discomfort and may impact your performance.

It's recommended to consume your pre-run meal at least 90 minutes before your workout, giving your body enough time to digest the bigger portion of the food and absorb some nutrients. This can help ensure that your body has the energy and resources it needs to perform at its best during your run.

My favourite pre-workout meal?

Without a doubt, 2 slices of toast; one with butter and vegemite, the other peanut butter and jam. For a really long run I might have avo toast with a fried egg. If I’m travelling to my destination, 2 min oats cooked with water, then peanut butter and maple syrup stirred in. Yum!

Of course, this is for runs longer than an hour. For easy runs of an hour or less I don’t feel the need for specific pre-run nutrition (unless it is a quality session). If it’s a super-early pre-work quality session I will have only one piece of toast.

What To Eat After A Run

Post-run nutrition is just as important as pre-run nutrition, as it provides your body with the nutrients it needs to recover and rebuild after exercise. Like pre-workout nutrition, a balanced meal that includes a mix of protein, carbohydrates, and fats is an excellent choice for post-run nutrition.

Protein is necessary for muscle repair and growth, while carbohydrates and fats provide the energy and nutrients needed to replenish glycogen stores and support the recovery process.

Consuming a meal that includes all three macronutrients within 30 minutes to an hour after exercise can help optimise recovery and improve performance for your next workout.

Additionally, staying hydrated and replenishing lost electrolytes can also aid in the recovery process. While specific nutrient requirements may vary depending on the individual and the type of exercise performed, a well-rounded, nutrient-dense meal that includes a balance of macronutrients is essential for proper post-workout nutrition.

If you don’t feel hungry, or it’s not possible to consume a proper meal, a chocolate milk or protein shake will get the recovery process kick-started.

My favourite post-run meal? Porridge (either made with oats or quinoa) with a scoop of protein powder. Delicious and nutritious!

Conclusion

All in all, active individuals should eat a variety of whole foods throughout the day, ensuring a balance of protein, carbs, and fats. Pre and post-run nutrition does not require any specific approach or special food product.

Instead, the goal is to time the meal to your run to avoid diminished performance due to heavy digestion. Eat a balanced small meal around 60-90 minutes before a run and eat a slightly bigger meal within 30 mins, max two hours after a workout.

Now, let’s run!

The Role Of Genetics In Fitness

Wed, 12 Apr 2023 04:00:05 GMT

Do you have to have won the genetic lottery to excel at running?

Fitness is a central concept in evolutionary biology, referring to an individual's ability to survive and reproduce in its environment.

While environmental factors such as diet and exercise are known to play a significant role in an individual's fitness, genetics also have a crucial impact on an individual's physical and physiological traits. The study of genetics and its relationship to fitness has become increasingly important in recent years, as advances in genetic testing have allowed for a better understanding of how an individual's unique genetic makeup influences their health and overall fitness.

In this article, I will explore the role of genetics in fitness, looking at how genetic variation can influence physical fitness and health outcomes, as well as the limitations of genetics in determining an individual's overall fitness.

Why Is Fitness Important?

In the modern-day world, many people lead sedentary lifestyles due to the demands of work and technology, which can have negative impacts on physical and mental health. Fitness has become increasingly important in mitigating the harmful effects of a sedentary lifestyle.

The human body is designed for movement, and regular physical activity has been shown to promote cardiovascular health, improve cognitive function, and reduce the risk of chronic diseases such as obesity, diabetes, and heart disease. As people spend more time sitting and less time moving, the body can experience adverse effects such as weakened muscles and bones, reduced flexibility, and increased stress. Engaging in regular physical activity can help to counteract these effects and promote overall health and well-being. But remember, going for a one hour run each day will not completely mitigate the effects of an otherwise sedentary lifestyle. Throughout the day continue to choose the stairs over the escalator, walking to talk to someone rather than emailing, getting up and stretching and moving every hour, and so on.

This is the exact reason why fitness training is not just popular in today’s world but also mandatory for everyone who leads a primarily sedentary lifestyle. However, this is generally not a problem for the average runner!

Core Fitness Principles

The core principles of fitness training are grounded in the concept of progressive overload, which involves consistently challenging the body to adapt and grow stronger and get fitter over time. This is achieved through a combination of three main factors: frequency, intensity, and duration. By gradually increasing the frequency, intensity, or duration of physical activity, the body is forced to adapt and improve its physical capabilities.

While genetics can influence an individual's starting point and potential for growth, most people, regardless of their genetic makeup, can benefit from fitness training if they apply these core principles consistently. In fact, research has shown that even minor improvements in physical activity can have significant benefits for health and fitness outcomes.

By challenging the body with progressively increasing demands, individuals can achieve improvements in strength, endurance, and overall fitness, leading to improved health and well-being.

Genetic Factors

While consistent training and progressive overload can lead to significant improvements in physical fitness for most people, it is important to acknowledge that not everyone can achieve the same level of athletic success due to genetic limitations.

Let’s have a look at the 3 main genetic factors that can influence performance in running.

Physical Traits

While physical activity and nutrition can influence many aspects of physical fitness, some traits, such as height, are largely determined by genetics.

Height is determined by a complex interplay between genetic and environmental factors (with better diets and health care the population is becoming taller), but it is estimated that, for the most part, an individual's height is determined by genetic factors.

Understanding the role of genetics in physical traits like height and body structure (such as leg length) can help individuals to have a more realistic perspective on their own physical capabilities and avoid unrealistic expectations.

Muscle fibre types.

From sprinters who have genes allowing them to develop more fast-twitch muscle fibres to endurance runners with genetics dictating muscle contraction speeds, genes determine our abilities to some degree. However, these are highly trainable. You may have a predominance of slow twitch muscle fibres but doing box jumps, hops and other plyometric drills as well as 100m strides and other speed work will help to build up your fast-twitch fibres. Long runs help to build your slow-twitch fibres.

Figure out what you want to improve and focus on that for a while (whilst still not neglecting the other components…tricky I know!).

Response To Stimulus

Genetics can also play a significant role in how an individual responds to physical training.

While consistent training and progressive overload can lead to improvements in physical fitness for most people, there is considerable variation in how individuals respond to these stimuli. Some people may see rapid improvements in strength, endurance, or muscle mass, while others may see slower progress or experience plateaus.

While genetics can influence an individual's response to training, it is important to remember that consistent effort and dedication are key to achieving meaningful progress in physical fitness.

Genetics and injury

Some people seem to be more injury-prone than others, and there may be a genetic component to this, not just bad luck!

Due to the vast complexity of the human genome, it’s highly improbable that a single variant within a gene can determine a person’s genetic risk for a given soft-tissue injury. Researchers agree it’s much more likely that injuries, like complex conditions such as obesity or type 2 diabetes, are influenced by multiple genes.

If you tend to be injury-prone, there are three things you can do to counteract this: consistent run and strength training and consistent pre-hab. All of these will help to make you less at risk for injuries.

Final Thoughts

To wrap this up, it is fair to say that genetics do have an influence on one’s fitness, rate of progress and injury risk.

However, genetics is not everything, meaning that most people can achieve meaningful results with the right training and nutrition plans. Email me if you want to make sure you are on the right track to take advantage of your potential!

How Mindful Eating Can Benefit Your Health

Tue, 04 Apr 2023 00:00:00 GMT

Learn more about mindful eating, what it is, and how it can benefit your running journey.

In today's fast-paced world, it's all too easy to get caught up in the hustle and bustle of daily life and forget to take a moment to appreciate the food we eat.

Mindful eating is a simple but powerful concept that encourages us to slow down, pay attention, and savour each bite of our meals. By being present and fully engaged in the experience of eating, we can gain a deeper understanding of our bodies and our relationship with food. This can lead to a wide range of health benefits, including improved digestion, better weight management, reduced stress, and increased satisfaction with our meals.

In this article, I'll take a closer look at the practice of mindful eating and how you can apply it to your eating habits. And so, without further ado, let’s dive right in!

About Mindful Eating.

Mindful eating is the practice of being fully present and engaged with the experience of eating.

It involves paying close attention to the sensory details of each bite, such as the taste, texture, and aroma of the food, as well as the physical sensations in the body that arise as we eat. By tuning into these cues and being mindful of our hunger and fullness levels, we can make more informed choices about what and how much we eat.

Mindful eating is not a diet or a set of rules to follow but rather a way of approaching eating with greater awareness and intention. It is about learning to listen to our bodies and nourish them in a way that feels healthy, balanced, and sustainable.

What Leads To Binge Eating?

Binge eating is a common eating disorder that is often driven by emotional and psychological factors. Many people who struggle with binge eating use food as a coping mechanism to deal with stress, anxiety, or other negative emotions. This can lead to a cycle of emotional eating, where people use food to soothe their emotions, only to feel guilty or ashamed after the binge has ended.

Restrictive diets or intense exercise regimens can also trigger binge eating, as the body may respond to the perceived deprivation by overeating when food is available.

Binge eating can be a complex and challenging issue to overcome, but there are many strategies and resources available to help people break free from this pattern and build a healthier relationship with food. Please see a qualified medical professional if you think you have a problem with binge eating.

Mindful Food Choices.

One of the main drivers of binge eating is the wide availability of processed foods that are often high in calories, sugar, and unhealthy fats, but low in fibre, protein, and other essential nutrients that promote feelings of fullness and satiety. When we consume these types of foods, we can quickly become hungry again and are more likely to overeat.

That's why the first step towards more mindful eating is to make better food choices.

Choosing whole foods that are minimally processed, such as lean meats, fish, vegetables, fruits, and whole grains, can provide our bodies with the nutrients and energy we need to thrive while also helping to keep us feeling full and satisfied. Additionally, taking the time to prepare and savour our meals can help us develop a deeper appreciation for the food we eat and build a more positive relationship with the act of eating itself.

Satiety As A Cue.

Satiety, or the feeling of fullness, is an important cue in mindful eating.

Many people today eat quickly and on the go, often consuming more calories than they need before their bodies have a chance to register that they are full. Slowing down the pace of eating, paying attention to our hunger and fullness cues, and practicing mindfulness while we eat can all help us to tune in to our bodies' signals and avoid overeating.

One strategy to promote satiety is to eat more slowly, taking the time to savor the flavors and textures of our food and allowing our bodies to register when we've had enough.

Additionally, monitoring our hunger and fullness levels before, during, and after meals can help us to better understand our bodies' needs and make more informed decisions about what, when, and how much to eat.

By practicing these mindful eating strategies, we can develop a deeper connection with our bodies and foster better eating habits overall.

Conscious Restraint.

Conscious restraint is one of the most vital aspects of any nutrition regimen. This means resisting the urge to consume certain foods in excess, even when they are tempting.

Mindful eating involves not only choosing healthier foods but also learning to recognise the triggers that may cause us to overeat or make unhealthy food choices. By being aware of our thoughts and emotions around food, we can better understand our relationship with food and learn to make healthier choices.

Practicing conscious restraint may involve setting goals or guidelines for ourselves, such as limiting the amount of sugar or processed foods we consume or being mindful of portion sizes. It can also mean avoiding certain situations or environments that trigger unhealthy eating habits. By learning to practice conscious restraint and making more mindful food choices, we can improve our health, achieve our nutrition goals, and feel more in control of our eating habits.

It is as simple as consciously telling your brain, “A whole cake? Not today!”

Cheat Foods.

While conscious restraint is crucial, it doesn't mean that we must completely exclude our favourite cheat foods from our diet.

In fact, the more we deprive ourselves of these foods, the greater the chance of binging becomes. Instead, we can incorporate them into our daily diet in smaller amounts. Eating cheat foods more regularly makes them less special and decreases the chance of overindulgence. However, it's important to note that the majority of our daily food should come from quality food sources, such as whole foods, fruits, vegetables, and lean proteins.

And so… cheat day every day? Hell yes! Just make sure that the amounts are no more than 10% of your total daily caloric intake.

Final Thoughts.

In conclusion, mindful eating is an effective way to improve our health and well-being.

By choosing whole food products, eating slower, monitoring our satiety, and practicing conscious restraint, we can achieve a balanced and sustainable nutrition regimen.

Mindful eating allows us to enjoy the foods we love in moderation while also giving our bodies the nourishment they need to thrive.

As we continue to prioritise our health, practicing mindful eating can be a powerful tool in achieving our goals and improving our overall quality of life.

And so, are you ready for some tasty mindfulness?

The Importance of Magnesium

Mon, 27 Mar 2023 22:30:00 GMT

Magnesium is a powerful mineral that is essential for numerous processes in the human body.

Magnesium plays a crucial role in everything from energy production and muscle function to maintaining healthy bones and a strong immune system.

Despite its importance, however, many people are unaware of just how important magnesium is for athletes.

In this article, I will explore the numerous ways in which magnesium impacts our health and how we can ensure we are getting enough of it in our diets. I will also take a closer look at the three main types of magnesium and give my take on the recommended supplements and doses.

By the end of this article, you will have a better understanding of the important role magnesium plays in our overall well-being and be better equipped to ensure you are getting the right amount of this vital mineral.

Effects On The Body.

Magnesium is a mineral that is essential for numerous functions in the human body:

It is the fourth most abundant mineral in the body, with about 60% of it found in the bones and the remaining 40% found in muscle, soft tissue, and fluids, such as blood. It plays a vital role in many processes, including energy production, DNA and protein synthesis, nerve function, and muscle contraction. Magnesium also helps to regulate other essential minerals, such as calcium and potassium and is involved in maintaining a healthy immune system. It is an important nutrient for maintaining healthy bones, as it helps to support bone density and structure. Additionally, magnesium has been linked to reducing the risk of several chronic health conditions, including heart disease, type 2 diabetes, and high blood pressure.

Unfortunately, despite the importance of magnesium, many people do not consume enough of it in their diets. This is due in part to modern agricultural practices that have depleted the soil of essential minerals, including magnesium. As a result, mass-produced foods, which comprise a significant portion of many people's diets, are often deficient in this vital mineral. Additionally, factors such as alcohol consumption, certain medications, and gastrointestinal disorders can also interfere with magnesium absorption in the body.

Magnesium deficiency can lead to a range of health issues, including muscle cramps, anxiety, and fatigue. For this reason, it is important to be mindful of magnesium intake and take steps to ensure that you get enough of this essential nutrient in your diet.

Types Of Magnesium.

While magnesium can be obtained from a variety of foods, including nuts, seeds, whole grains, and leafy green vegetables, for many people, the safest and most convenient way to ensure they are getting enough magnesium is to take a magnesium supplement.

Magnesium supplements come in a variety of forms, including pills, capsules, powders, and liquids, and can be found in most health food stores and online. However, it is important to note that not all magnesium supplements are created equal.

There are 3 main forms of magnesium available on the market - citrate, glycinate and oxide.

Let’s have a look.

Citrate

Magnesium citrate is a popular form of magnesium supplement that is known for its high absorption rate and effectiveness in promoting bowel regularity. It is made by combining magnesium with citric acid, which helps to increase the solubility and bioavailability of the mineral in the body.

Magnesium citrate is commonly used as a natural laxative to treat constipation, as it works by drawing water into the colon to soften stools and stimulate bowel movements. It is also used to promote overall digestive health, and may help to reduce symptoms of conditions such as irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD).

In addition to its digestive benefits, magnesium citrate has been linked to improving sleep quality, reducing muscle cramps and spasms, and supporting heart health by regulating blood pressure and cholesterol levels.

Glycinate

Magnesium glycinate, also known as magnesium bisglycinate, is a form of magnesium supplement that is highly absorbable and well-tolerated by the body. It is made by combining magnesium with glycine, an amino acid that helps to increase the bioavailability and uptake of magnesium in the body.

Magnesium glycinate is a popular choice for individuals who are looking to supplement with magnesium but are sensitive to other forms of the mineral, such as magnesium citrate, which can cause digestive discomfort or loose stools in some people. Additionally, magnesium glycinate may be particularly beneficial for individuals with anxiety or sleep disorders, as it has been shown to promote relaxation and improve sleep quality.

All in all, though, magnesium glycinate is considered to be less bioavailable than magnesium citrate, but again, a preferred option for people who cannot tolerate the citrate form.

Oxide

Magnesium oxide is a common form of magnesium supplement that is widely available and often used to treat magnesium deficiencies. It is made by combining magnesium with oxygen and has a high elemental magnesium content.

While magnesium oxide is generally considered safe and effective, it is not as well absorbed by the body as other forms of magnesium supplements, such as magnesium glycinate or magnesium citrate. This means that a higher dose of magnesium oxide may be required to achieve the same level of magnesium uptake as with other forms of the mineral.

Additionally, some people may experience digestive discomfort or diarrhea when taking magnesium oxide, especially at high doses.

Which One To Choose?

While there are many different forms of magnesium supplements available, magnesium citrate is generally considered to be the best option for most people. This is because magnesium citrate has a high bioavailability, meaning that it is well absorbed and utilised by the body. This makes it an effective option for correcting magnesium deficiencies and reaping the many health benefits associated with this essential mineral.

The ideal daily intake of magnesium varies depending on a number of factors, including age, sex, and health status. As a general rule, adult men and women should aim to consume around 300-400 milligrams of magnesium per day, while pregnant and breastfeeding women may require higher amounts.

To wrap this article up, it is fair to say that speaking with your healthcare professional and getting bloodwork done is essential as to determine if you have a magnesium deficiency in the first place.

Stay healthy, and mineralised!

Grains for Gains | Do You NEED Carbs?

Thu, 16 Mar 2023 22:21:16 GMT

Out of all 3 macronutrients (protein, fats, and carbs), carbohydrates are perhaps the most frequently misunderstood nutrient in food.

Carbohydrates have been given a bad name, but are they really as bad as some nutritional trends claim it to be?

In this article, we’re going to tell you the most important considerations about carbs, which will allow you to make them a functional part of your nutritional plan.

Hint: Carbs are not demonic!

Essential Nutrients

As you probably know, food contains essential nutrients, which the body needs to sustain healthy functioning, but cannot produce on its own.

Those essential nutrients are namely fatty acids, as well as amino acids, which come from dietary fats and dietary protein, respectively.

Amino & fatty acids regulate a number of functions and if consumed in suboptimal amounts, they can be the reason for suboptimal recovery and hormonal functioning.

HOWEVER… Out of the 3 macronutrients, only protein and fats are essential, meaning that carbohydrates are not really essential.

In other words, if the body needs glucose but doesn’t get it from food, it can produce its own, in a process called “Gluconeogenesis”.

Though non-essential, however, carbohydrates appear to be important for the goal of maximizing athletic performance.

The Glycogen Energy System

During intense physical performance, we use 3 main sources of energy to sustain muscular contraction:

ATP (Adenosine triphosphate)
Creatine
Muscle glycogen

In essence, the main energy source is ATP, but since its stores are relatively limited and get depleted in about 5 seconds, the body needs alternative fuel sources, to regenerate that ATP.

As mentioned above, creatine and glycogen are the other two energy sources, which the body uses to regenerate ATP and continue the muscular activity.

Glycogen is basically the stored form of blood glucose, which in turn, is the end product of carbohydrate metabolism.

We store glycogen in two places - The muscles and the liver, with the first one being the storage with bigger capacity.

During prolonged, intense muscular activity, the body quickly uses up ATP and creatine and starts utilising muscle glycogen.

What this means for you, is that if your glycogen levels are low, your athletic performance output will suffer.

Modern-day trends like the keto diet suggest that you don’t really need carbs, but facts are facts - Glycogen is the only source of fuel that can be broken down into energy rapidly enough.

This is very important when the task at hand is to MAXIMIZE your output while training.

In summary, your body doesn’t really consider carbs essential, but they are the body’s preferred energy source and the best energy source for intense ( or long duration) training activity.

Best Sources Of Carbs

Now, of course, not all carbohydrates are the same and some may even be bad for you.

Our modern-day nutrition consists of many processed foods that contain refined carbohydrates.

Those refined carbohydrates have a really simple structure and the body digests them rapidly.

This, in turn, leads to sudden spikes and drops in blood glucose, often referred to as “sugar crashes”.

For this exact reason, your best bet is to rely on natural, unprocessed carb sources.

Here is a list of our top 10 best carb sources:

White rice
Brown rice
Fruits
Starchy vegetables
Wholegrain bread
Wholegrain pasta
Sweet potatoes
Regular potatoes
Oats
Quinoa

Now, not all of the above will suit your taste buds, which is why you are best off experimenting and finding out the foods you like and can eat consistently.

Once you find those, make them a part of your regular meals and you are well off on your way to optimal physical performance!

Conclusion

Unlike protein and fat, carbohydrates are non-essential for the body, BUT they are the preferred and most efficient, rapid energy source for intense muscular activity.

This is why, including a reasonable amount of carbohydrates in your daily nutrition, is important!

Ultimately you should rely on whole food, unprocessed carbohydrate sources, such as rice, quinoa, potatoes, fruits, and starchy vegetables.

Do you have questions about carbs? Feel free to drop them below!

Ice baths: Yay or Nay?

Thu, 16 Mar 2023 00:31:43 GMT

Cold Exposure Therapy (CET) - should you take the Plunge?

If you're looking for a new way to improve your health, wellness and running, you may have heard about cold exposure therapy. This practice involves exposing your body to cold temperatures in various ways, such as taking cold showers or ice baths.

But is it right for athletes? In this article, I'll explore what CET is, its supposed benefits, and the negatives you should consider before trying it out.

What Is CET?

CET, as mentioned, is the practice of exposing your body to cold temperatures.

The idea behind this is to stimulate your body's natural responses to the cold, which can boost your immune system, reduce inflammation, and improve circulation, among other things.

CET can take many forms, from taking a cold shower to immersing yourself in an ice bath or trying cryotherapy, which uses extremely cold air or liquid nitrogen to cool the body.

I am going to be looking specifically at ice baths.

The Touted Physical Benefits

One of the main reasons people try CET is for its purported physical benefits, which are listed below.

Boosting Immunity: When your body is exposed to cold temperatures, it triggers a response in your immune system, causing it to produce more white blood cells. This increase in white blood cells can help your body fight off infections and diseases due to the fact white blood cells are one of the main “agents” in your immune system.

Improved Circulation: Exposing your body to cold temperatures is thought to improve the circulation of blood in your body. When you're cold, your blood vessels constrict, which can help increase blood flow to your vital organs. The body does this in order to maintain core body temperature. Once you warm up, your blood vessels dilate, allowing for increased blood flow throughout your entire body.

The main benefit is meant to be reduced inflammation . It is said that CET helps to reduce inflammation in the body. Inflammation is a natural response to injury or damage to muscles after a long/intense run. Many athletes sit in ice baths for this reason alone, however you will see this is not necessarily a benefit!

Okay, now let’s look at the potential downsides of CET.

Some of the initial problems I see with ice baths are:

If the water is too cold, you may actually increase inflammation. Instead of a nice cooling effect, you get more of a ‘freezer burn’ effect, making things worse rather than better.

Inflammation can actually HELP with injuries/muscle damage. Inflammation plays an important role in tissue repair and regeneration. Inflammation causes blood capillaries to expand, increasing blood flow to bring immune cells such as neutrophils and monocytes, antibodies, protein and other fluids to the injury site. This causes inflammation and swelling, which protects and repairs the damaged tissues, kickstarting the healing process. This includes muscles damaged form long/intensive runs. Cold therapy shuts down this important process. Injuries can actually occur because cold therapy shortens and stiffens muscles.

It’s uncomfortable. After the first few minutes an ice bath can begin to feel a bit more tolerable, but overall, they aren’t a nice experience.

It’s not always easy to set up an ice bath. You require somewhere to do it such as a bathtub (which isn’t always an option), a lot of ice which either requires a lot of storage space or you have to buy it, turning this into a pretty expensive 15 minutes or so.

Main problem with CET:

As I said earlier, inflammation can be beneficial. Inflammation is a strong signal to the body that something is wrong, and not only does this damage need to be repaired, but we need to rebuild stronger so this damage doesn’t happen next time. The problem when you use ice baths to reduce inflammation is that it can also reduce this adaptive signalling, and therefore your response and adaption to training is less.

Sure, you might feel like you recover from a session faster. But the whole point of the training and recovery cycle isn’t to go training, and recover fast just so you can train again, it’s to force an adaptive response so you become a better athlete, so you perform better in competition!

Born To Be An Optimist?

Tue, 14 Mar 2023 00:30:00 GMT

Can you become an optimist?

“The pessimist sees difficulty in every opportunity. The optimist sees the opportunity in every difficulty “

– Winston Churchill

An optimist, when faced with a problem, tends to find the upside to the situation and starts figuring out ways to solve that problem, or ways to turn it around. Pessimists, however, immediately throw up their hands, and yell, “That’s it; it’s all over. I can’t handle this anymore.” Or they will distance himself from the problem, pretending it doesn’t matter. This is denial, and it never works.

According to the world's foremost expert on optimism, Dr. Martin Seligman, everyone is born optimistic. And yet, 95% of grownups are pessimists, not optimists. What goes wrong? Some people see the glass as half empty. Others see it as half full. But is it really as simple as that? Is it possible to be a bit of both?

When you think about it, most people tend to be an optimist sometimes and a pessimist other times. Ironically, a lot of times things turn out according to how we feel about the situation. If a person feels like something will go well or feels optimistic about it, it usually seems to go well. The same is true of the reverse. When someone feels like something will go badly, it tends to do just that.

An indication that you are dealing with a pessimist is in a simple phrase they will use in stressful situations - “I can’t”. The pessimist is helpless, powerless and it shows in his response. The optimist responds with - “I won’t”. The optimist is making a conscious choice, not just reacting.

An optimist prefers to think more positively. They focus on what they really want, not what might happen to them.

Think about the following statements:

- Optimists achieve their goals because they never give up

- Optimists attract success naturally

- Optimists are happier, healthier and more energetic than pessimists

- Optimists are easier to be around, inspiring people around to be positive

- Optimists live longer and suffer from fewer and less severe diseases

- Besides the above, optimists lead higher quality of life.

These are all probably true just by the fact that optimists’ positive thinking makes challenging situations “not that bad” after all.

Now true optimism is not sitting back, thinking positive thoughts, and hoping everything will turn out all right. It’s how you see the world, positively rather than negatively. You face each situation, each problem, and each occasion with a positive attitude; and you always look forward to the “benefits” you will derive from it. You have a choice. “Change your thoughts and change your world,” said Norman Vincent Peale. What it comes down to is that your attitude is a conscious choice. If you choose pessimism, you’re choosing to see the down side of every situation, judge people unfairly, and live unhappily the rest of your life. What an oppressive existence!

On the other hand, if you choose optimism, you’re empowering yourself to see the positive side of each challenge, seeing the good in people, helping them to see the good in life too, seeing the positives that can be gleaned from a less than ideal circumstance. Taking action to further improve your own life, and living happily with friends and family who care about you. Attracting all good to yourself. Choosing to be more optimistic and positive does not mean you won’t encounter difficult times, trauma, loss and many challenges. What it does mean is that you will have more power on your side to help you through those tough times. You’ll bounce back faster and make better choices, rather than letting life just wash over you. You’ll learn to be proactive, instead of reactive.

If you’re not naturally optimistic and positive, don’t worry. You can learn how to use your thoughts to change your attitude and emotions. It won’t be easy. Some days will be very challenging, but you can do it. Improving your optimism rates is one of the most important actions you can take to improve your life, and your running. It doesn't come automatically, though. It takes effort. It takes deliberate, conscious awareness of your thoughts and feelings. And then acting on that awareness.

Each time you think a negative thought, stop right there and turn it around to find the positive aspect of the situation. Do this each time and build on it. It will become a habit to be positive and upbeat about your life.

Here’s one starting point:

Practice your ‘positive thinking’ and your ‘positive feeling’. Give yourself permission to think new thoughts and feel new feelings.

So I would say to you: Be optimistic! Expect the best out of life!

10 Tips for Effective Time Management

Thu, 09 Mar 2023 01:30:00 GMT

Not enough hours in your day?

Have you ever thought to yourself that there aren’t enough hours in the day, or felt overwhelmed at the tasks facing you? Ever felt like you don’t have time to fit in running, let alone strength training and stretching? If you have, this article can help you!

Clarify your goals and strategy

Be very clear about your aims and ambitions, both short and long term. Write them down. Once you know what you really want to achieve (and why) it’s easier to make decisions about what needs doing, and to plan accordingly.

Focus on your top priorities

You’ll be more productive and profitable if you identify and focus on the areas most important to you and your life. Work on the fundamentals first. The Latin word ‘fundamentum’ means foundation – so take action, build strong foundations and the rest should follow.

Schedule time

Literally write an appointment in your planner (you do have one of those, don’t you? It can even be on your phone) to set aside a realistic block of time for your priority actions, such as your daily run. This reduces anxiety over not having enough time and keeps you focused.

Say no!

Consider Jim Rohn’s suggestion. “Learn how to say no. Don't let your mouth overload your back.” Always check your schedule before committing to anything new. Don’t allow others to divert you from your objectives.

Create supportive systems

This includes systems for filing, management information and communication when at work. And it includes finding who will support you in your running journey.

Take a reality check

Will your current activity have a positive outcome, or are you doing it to avoid something else? Ask yourself – will doing this take me towards my goal? As Peter F Drucker observed “There is nothing so useless as doing efficiently that which should not be done at all.”

Delegate!

It’s tempting to do something yourself when you think you can do it faster and better. But consider the long term – delegation now will save time in the future, allowing you time for the things you really want to do (like run!!)

Repeat your success

Remember the last time you went away on holiday, and how you got so much done in those few days before you left? What strategies and techniques did you employ that made you so effective and focused? Can you repeat them? Alternatively, imagine you are going away tomorrow and work through today accordingly.

Balance your life

Formally schedule social activities too, so you make time for family, friends, and fun because having a balanced life reduces stress and increases energy levels. Time management is really about life management!

End the day

At the end of the day, make notes about what needs doing tomorrow and prioritise those tasks. You’ll worry less that evening and be prepared and focused the next morning

Drills Vs Plyometrics

Mon, 06 Mar 2023 02:00:01 GMT

Which should you do, and how should you incorporate them in your program?

Running Drills are dynamic exercises that help to ingrain proper movement patterns into your muscle memory. Once ingrained, these movements become automatic and help to improve a number of things including:

The strength of your muscles, tendons and joints (like the ankle) needed for powerful and fast running.
Communication between your brain and legs.
Coordination.
Agility.
Balance.
Proprioception.

It's a good idea to do running drills at least once or twice a week. You can improve your running a great deal even by doing for instance only 10-minute drills. You can do the drills as an independent workout after a proper warm-up. They’re also great when used as part of a dynamic warm-up before harder workouts and races.

Plyometrics on the other hand are a type of exercise training that uses speed and force of different movements to build muscle power. Plyometrics training can improve your physical performance and ability to do different activities. Plyometric training has been shown to be an important part of training a distance runner to recruit muscle fibres most efficiently. Plyometric drills help increase speed because they make runners’ strides more powerful and efficient.

When your foot strikes the ground, it is exerting force. The more force you have hitting the ground, the further you are going to propel forward and the less time it will take to apply it again and again.

When doing plyometrics:

focus on form over intensity,
quality over quantity,

and fully recover in between sets

Plyometrics for runners:

teach the body to use more of the muscle fibres it has
in turn make these muscle fibres stronger;
help these muscles use less oxygen/energy when they do fire;
and increase the rate at which these muscles turn on. They also
put stress on the bones and soft tissue, strengthening them and preventing running injuries,
improve the cardiovascular strength and endurance capacity of the body (VO2 max and running economy),
Plyometrics for runners also turn tendons into springs allowing the runner’s small amount of stored energy in the muscles to last longer, which is key in longer-duration running events,

Ok so basically, drills work on and improve your form, which in turn help you become a more efficient (then hopefully faster) runner, and plyometrics strengthen your bones, tissues and muscles to make you a faster, more resilient runner.

So how do I go about incorporating these into my already jam-packed routine of work, family, running, strength training and stretching I hear you ask?

Well, neither of these take up too much time or should be done for too long. I recommend using drills as part of your run. After a 1-2km warm up you can stop and perform 10 minutes of drills.

Choose three or four drills you want to do.

Most drills should be completed over 20 – 40m. Start with a shorter distance and as you build strength and efficiency (and find your form breaking down slower) increase your distance to the outer limit of that range.

Walk back to where you started before beginning the next drill. Walking back is important to slow the process and ensure you’re not rushing from one drill to the next. Perform 2 – 3 reps of each drill before beginning the next exercise.

Then continue your run. Or you can perform them at the end of the run. I used to do this, and start and finish at an oval so I could do my drills barefoot on the oval. However, there is the chance you may be slightly fatigued by the end of the run so won’t perform the drill as effectively. You can basically perform drills most days. But even then, I wouldn’t do them everyday as we don’t want it to become a chore! I would plan to do them on your easy run days.

Plyometrics take a lot more out of the body and have a greater propensity to cause injury. You can sprinkle a few plyometric exercises into your regular strength training routine—whether that be two or three times a week. This is what I do. Beginners should aim to 1-2 plyometric sessions a week since it is hard on the body. Just like with running, it is important to ease into a plyometric workout to avoid injury. The timing of your plyometric exercises depends on what sort of running and training you are doing.

Do not do a plyometric workout before a hard or long run day.
Do not do a plyometric workout right after a hard workout or long run day.
It is best to perform a plyometric workout after an easy run or several hours after a hard run effort.

I tend to do mine as part of a core workout after an easy run or as part of my general strength training that I do in the afternoon after a morning session.

Make sure you have at least 1-2 minutes FULL rest between exercises. Plyometrics work best when the muscles are fully recovered.

Now, the next question is, which exercises are the best?? I will give you my recommendations. Even if you know some of them, still google them so you can see them executed with correct form.

There are so many different running drills you can do to enhance your technical skills. Here are a few:

1. Butt Kick Drill: Butt kicks help to improve cadence and improve quadriceps and hip flexor flexibility.

2. A-Skip Drill: A-skip reinforces midfoot landing and helps to improve cadence and coordination.

3. Fast Feet: Fast Feet helps to improve your cadence while emphasising proper foot placement and short ground contact time.

4. High Knees: High knees help to reinforce midfoot landing, improve cadence and hamstring flexibility.

Because running drills are a skill, you need to pay careful attention to the way you perform each drill. If you rush the movement and perform them with poor form, you only reinforce bad habits.

Take your time with each drill and if you find yourself losing form, stop and rest before continuing on with good form. Drills are pointless if you do them with poor form as this is then what you are teaching the body.

Here are the best plyometrics for runners:

Squat jump: The squat jump gives you power and helps prevent injuries like runner’s knee or IT band syndrome
Jumping lunge: (also called split squats) This exercise targets all the muscles that are needed while running, strengthening, and improving your performance over time.
Frog jump: The frog jump move targets your glutes, hamstrings, and quadriceps, all of which are important muscles for runners,
Pogo jumps: This strengthens all muscle groups and gives your body power and increases the speed of communication between the brain and muscles.
Hopping on and off a step: This plyometric exercise for runners is great for strengthening your chain of command. (This move can also be done on the ground as a single-leg hop. If you do, mix it up and do up and down, side to side, and forward and back.)
Skater jumps/hops: This is a lateral exercise that targets all the major muscles in your legs from quads to calves, helping you build balance between your dominant and non-dominant sides.
Toe taps: This is also known as fast feet (but is different to the drill!!) and adds power to your stride, and even out imbalances.
Depth jump: trains the body to use the elastic energy from ground contact to produce greater concentric muscular force to propel you forward.

Aim to do 10-16 reps of each move. However, please make sure you start easy with these, you don’t want to cause an injury by doing too much too soon.

So there you have it! Add drills and plyometrics to your routine and see how they work for you! I would love to hear how you go, so comment below or email me once you’ve had a go for a while and let me know! But please be careful!!! I have an eBook on drills and plyometrics that has links to videos of each exercise. Purchase it here for only $4.99. I also have eBooks on stretching and mobility which you can purchase as these are important to focus on too!

Beginner Strength Training

Wed, 01 Mar 2023 23:45:00 GMT

Are you new to strength training?

You've probably seen those crazy CrossFit people on social media, straining and sweating through impossible workouts.

You might have even thought to yourself, "How do they do that? I could never do something like that. Is that what I really need to get strong for running? Impossible!"

But you don't have to be a CrossFit enthusiast to reap the benefits of strength training.

In fact, beginner training is a simple and effective way to start improving your running levels.

This guide will introduce you to the basics of beginner training so that you can start getting in shape today.

And so, are you ready to learn? Let's get started!

Setting Realistic Goals

You've just joined a gym, or maybe you're thinking about joining one. You're new to this whole strength training thing, and you want to set some goals.

But where do you start?

Well, it's important to set realistic goals as a beginner trainee, and the goals should be oriented towards building base levels of strength, endurance, and learning the proper exercise form on the main exercises.

This may seem like a lot to take in at first, but don't worry - strength training is not about setting the goals of "getting abs" or “lifting heavy”

It's all about establishing a strong base layer of physical properties and motion control.

Think of it as building the foundation of your house.

So again:

Build some strength,
Build in some endurance,
Learn proper exercise form.

These are the basics that will yield way more results in the long term than just going flat-out reckless in your training as a beginner.

Compound Exercises

If you're new to the gym, the array of equipment and exercises can be daunting.

But don't worry, there is a 'secret' ... Compound exercises!

Compound exercises are key for any fitness training regimen, especially for beginners.

These are exercises that involve multiple joints and muscle groups, and they provide a host of benefits.

For one, they help to build functional strength, which is the type of strength that you use in running and other everyday activities.

Additionally, compound exercises are more efficient than isolation exercises, meaning you can get more bang for your buck in terms of time and effort.

In the section above, we mentioned that learning the proper exercise form for the main movements is a must for beginners.

So which are the main movements we're talking about?

Here’s a list for you:

The Squat (Barbell, dumbbell, machine) - Targets the quadriceps primarily, but also the hamstrings, glutes, and lower back.
The Bench Press (Barbell, dumbbell, machine) - Targets the chest primarily, but also the shoulders and triceps.
The Deadlift (Barbell, dumbbell, conventional, Romanian) - Targets the hamstrings/glutes/lower back primarily, but also the forearms and trapezius.
The Overhead Press (Barbell, dumbbell, machine) - Targets the shoulders primarily, but also the triceps and upper chest.
The Pull-Up (Wide grip, narrow grip, neutral grip) - Targets primarily the back but also the biceps and forearms.
The Parallel Bar Dip - Targets the chest primarily but also the triceps and shoulders.
The Row (Barbell, dumbbell, machine) - Targets the back primarily, but also the biceps and forearms.
The Lat Pulldown - Targets the back primarily, but also the biceps and forearms, just like the row does.

At the very beginning of your training process, it would be best for these exercises to be the sole focus of your workouts.

As you advance, you can (and should) include accessory exercises, such as dumbbell exercises.

Rest Times

As runners we all want to spend our time running not strength training. This leads some people to rushing through workouts with no rest between exercises. However, although this is more time efficient, you will not reap the benefits of your work as much as if you slow down a bit!

You add more weight, you up your reps, but you just can't seem to break through to the next level.

The answer, it turns out, may be as simple as taking breaks between sets.

That's right - in any weight training workout, rest times between sets are of the essence because they allow you to maintain performance and create greater overall training volume.

By taking longer breaks (up to 2.5-3 minutes,) you can keep your muscles fresh and prevent them from becoming fatigued too early in the workout.

As a result, you'll be able to push yourself harder and achieve better results.

Again, 2 minutes minimum between your working (high-exertion) sets.

Fitting Strength in with Running

This is the age-old dilemma! But it’s actually quite easy.

Strength work should be completed on the same day as your quality sessions, preferrable 6-8 hours after. For instance, quality session in the morning then strength in the afternoon/evening. This way your body is recovered enough from the running to give full effort ot the strength training. Then the next day would be an easy or rest day which would allow your body to adapt the strenuous work done the day before.

The goal here is to keep your easy days easy so you can make your hard days HARD!

Rest Days

When you strength train (and to be honest when you run too!), you're actually breaking down your muscle tissue, and in order for it to grow back stronger, you need to give it time to rest.

This is why it's important to only work out each muscle group every 72 to 96 hours.

By giving your muscles time to recover between workouts, you'll be able to build stronger, healthier muscles.

Time is just the first component of recovery, though.

During that time of 72-96 hours, you should focus on other important aspects of recovery, mainly:

1. High-quality food

2. Hydration

3. Sleep

4. Stress management

Throw in a sports massage session once a week or fortnight, and you will be good to go!

Conclusion

Strength training is a great way to get improve strength and become a more resilient runner, but it can be intimidating for beginners.

It's important to set realistic goals and pick the right exercises to start with.

Beginners should focus on mastering exercise form and nailing the rest times between sets and between workouts.

With time and patience, you will see great results from strength training.

Are you a beginner? Comment below and ask me anything! Let’s discuss.

What's The Best Time to Train?

Mon, 27 Feb 2023 03:30:01 GMT

Learn more about the time at which our bodies perform at their best.

Are you a morning runner, or do you prefer to be in the night owls club?

Have you ever wondered which time of day is the best for getting your run done?

If so, then get ready to learn the science behind what's the best time to train.

Whether it be during work hours, pre-work in the am, or post-daytime adventure in the pm, understanding how and when our bodies work optimally can equip us with all we need to hit our desired goals faster - however that looks like to each one of us!

We'll dive into all there is to know about optimising training and why timing matters, so read on!

Circadian Rhythms

When it comes to finding the best time to exercise, it is important to understand the body's natural sleep & wake-time rhythms, also known as circadian rhythms.

The body's circadian clock involves a variety of powerful biological processes that govern our daily activities and behavior.

Most importantly, these controlled rhythms can influence our fitness by regulating major body functions and energy levels.

This is especially significant for athletes, as studies suggest that there exists a relationship between peak performance output and the timing of an athlete's daily physical activity.

An individual's peak time for athletic accomplishments may differ depending on individual factors, such as lifestyle and sleep.

The Best Time, Biologically

As you learned, the body's internal clock, also known as the circadian rhythm, plays a large role in influencing our athletic performance.

The circadian rhythm is responsible for winding us up mentally and physically, making sure we are awake during the day and tired at night so that our bodies function at their optimum levels.

It stands to reason then that athletes perform differently at different times of the day depending on the strength of their circadian rhythm.

Generally speaking, athletic performance seems to be highest in the late afternoon and evening when circadian rhythms are in peak effect and lowest in the morning when the effects of this natural process have yet to kick in.

A fairly recent study from 2012 concluded the following:

"During high-intensity exercise, the effect of time of day has been well established with early morning lowest performances and peak performances in the late afternoon."

Individual Factors

When it comes to scheduling your workout routine, the afternoon might be the general ideal time to train.

Well, at least according to the research because as we just learned, this is when we reach our physiological peak on the 24-hour scale.

However, everyone is different, and there are a few important personal factors that can play a role in figuring out the best time for you to exercise.

For example, those with erratic sleep habits or busy daily schedules may find running in the early morning or evening hours to be more convenient and beneficial.

Additionally, if you work a night-shift job or tend to stay up late on certain days of the week, scheduling workouts for earlier in the day might help keep you more consistent in your regimen.

Even more so, though performance may be suboptimal in the morning, for some people, a morning workout is better than a coffee and helps them snowball the energy rush from a training session for the entire day. Some people may find work tires them out so much there is no way they could train after work.

Taking into account such individual concerns can really help you establish an effective workout schedule that works for you.

Final Thoughts

So, what does this all mean for you as an athlete?

Well, science says that the best time to train is in the afternoon because that is when your body is performing at its peak. But don't forget to consider individual factors like sleep, schedule, and preferences when planning your training routine.

Experiment a little and find what works best for you! Ultimately there is no best time for everyone, just what works best for you!

3 Post-Run & Workout Recovery Tips

Thu, 23 Feb 2023 03:45:00 GMT

What do you REALLY need to optimise post-workout recovery? Read on to find out!

Ready to take your post-run and workout recovery routine to the next level? If so, you're in luck!

Whether you've just hit up a speed session, a long run in the hills, a weights session, or even a spin class, there's nothing like giving your body the care and attention it deserves after all that sweat and sweet exertion.

But what matters the most when it comes to getting the most out of your recovery phase?

In this article, I'll discuss just that, so read on to find out!

Why Is Recovery Crucial?

Running is hard, and it’s easy to forget that recovery time is just as important!

After a strenuous run or intense workout, it’s important to take the time to rest the body.

This means that it's not just about getting in all your sessions- it's also about managing your habits in-between training, so your body can grow stronger.

Skipping out on these things can lead to decreased performance, increased fatigue, and risk of injuries.

If you want to get the most out of your running routine, recovery is, without a doubt, just as important than the training sessions themselves.

Even more so, they go hand in hand.

What Does Recovery Depend On?

Resting after a good run is essential, but often it's one of the toughest things to do.

It can be really tempting to keep going with all the things we all have to do, but recovery from training sessions really depends on a couple of main factors: getting enough rest, water, and nutrition.

Sure, we all like to track our progress and compare ourselves to others, but if you want to stay competitive and be the best you can be, recovery is key!

Now let's have a look at these 3 main factors for recovery, shall we?

Nutrition

As all the runners out there know, you can’t just keep pushing your body around and expect it to stay healthy - eating right is one of the essential components of recovery.

Nutrition is the super glue that will (figuratively) stick your bones, muscles, and cells back together after a run: if you want your runs to be effective, you’ve gotta keep up with your nutrition plan.

Without it, you may as well be trying to tape that broken vase back together with scotch tape – barely helpful and definitely kind of ridiculous.

Nutrition is a broad topic, but there are a couple of main rules to go by:

1. Consume 1- 1.5g of protein per kg of body weight daily

2. Consume 0.45g of quality dietary fat per 500g of body weight daily ( or 20-30% of calorie intake)

3. Consume 3 – 10g of carbs per kg of body weight daily

Immediately post-run it is good to consume:

1 to 1.5 grams of carbs per kilogram (1 kg = 2.2 lbs) of

bodyweight

15-25 grams of protein

So stock up on all those nutritious foods because you'll need all their energy for the days ahead!

Hydration

Hydration does wonders for the body after one engages in physical activity.

Forget anything else. Guzzling some H2O should be your new post-workout routine!

Without it, all those kms might have been a waste of time.

In fact, keeping well hydrated is almost like a superpower, as it helps with muscle repair, nutrient distribution, and getting rid of byproducts from the energy released during a workout.

Optimal water intake depends on individual factors and the environment you're in, but generally, you should make it a habit to always have a bottle of water and sip regularly without reaching extreme thirst.

So if you want to feel the benefits of exercise and jump back into action the next day, make sure you don’t forget the most important step – staying hydrated!

Sleep

When it comes to recovering from a run, sleeping is just as important as doing the run itself!

Imagine if your body was expected to keep running and running without rest – it would be exhausted, and you'd end up reaching burnout status real fast.

Sleep gives our bodies time to repair themselves and replenish the energy that we use when working out.

So, if you want to make sure that your muscles get stronger and you have enough energy for your next workout session, don't forget about catching plenty of zzz's!

After all, sleep is the deepest state of recovery for the body.

Final Thoughts

As you can see, there are many things you can do to help your body recover after a run or workout.

But without a doubt, the most important factors are nutrition, sleep, and hydration.

Besides that, you can also engage in stress-management practices like mindfulness and meditation due to stress' impact on the body's recovery and growth.

Last but not least, stretching is also a viable thing to do in the context of maintaining range of motion and flexibility.

What is your favourite post-workout recovery tip? Comment below and let's discuss!

Also, buy my ultimate post-workout recovery eBook here<< and get even more tips on how to recover effectively. Only $2.99!

The Science Of Willpower

Sun, 19 Feb 2023 23:15:00 GMT

What is the difference between willpower and discipline?

What is the difference between willpower and discipline? I have discussed discipline before (see this article here<< ), so now let’s talk about willpower.

The Biology Of Willpower

Willpower and its development is without a doubt a hot topic for many people, which is why you can probably find a lot of people talking about it.

But really, to fundamentally change how your willpower functions, you have to understand how it works on a physiological level.

If we trace human history, we can come to find that willpower & self-control are instincts that formed throughout our evolution.

For instance, when humans were more primal, you had to somehow know that you should stay away from other humans’ things, or otherwise, you might get hit in the head.

This is exactly how over time, the prefrontal cortex has developed - this is the section of the brain that is responsible for self-control.

The thing is, this part of your brain uses up quite a lot of energy and when you’re tired, underfed, or under-recovered, it suffers the most.

And the problem is that nowadays, we are exposed to so many situations that drain our self-control (stopping scrolling being a big one!), leading to more and more people finding less and less motivation and willpower to do the right things for themselves.

Stress vs. Willpower

If you know a thing or two about stress, you’d be aware that the body has the so-called “stress response”.

This is a self-protection response that arose back when our ancestors were living in the wild, where predators were behind every tree.

The stress response is also known as the “fight or flight” response and is characterized by an increased heart rate, alertness, lowered immune function & high cortisol and adrenaline levels.

The same response gets triggered in animals, such as when a gazelle gets attacked by a cheetah.

Contrary to the fight or flight response, the instinct of willpower kicks off another response, called the “pause and plan” response.

This is basically the moment of rationalisation when you’re responding to an internal conflict.

So, you see, with the stress response, you respond to a threat in the environment…

But with willpower, you realise you are potentially your own threat.

If you trigger the pause and plan response, you will be able to induce self-control and develop more sustainable, healthier habits, and overall, make the right choices in any situation.

It’s All In The Heart

Your heart rate variability (HRV) is one of the most important variables that can speak about your internal response and whether it’s a stress or self-regulation response.

Heart rate variability (HRV) is basically the variance of time between the separate beats of your heart.

When under stress, the heart rate goes up and the variations decrease, pushing the heart to work closer to its maximum capacity.

This in turn triggers the feelings of fear or anger that are relevant to the fight or flight stress response.

Conversely, when you successfully trigger the pause and plan response, your parasympathetic nervous system takes over to induce a relaxation signal.

This makes the heart rate come down while the HRV increases and this, therefore, creates the feeling of calmness, present alertness, and focus.

Heart-Brain Coherence

You see, willpower, self-control, or however you like to call it, is not just about one component of your brain, such as the prefrontal cortex.

The moments of self-regulation and willpower are the end product of the work of a countless number of intricately connected neurons and systems in the body.

But we can certainly look at two specific organs that seem to govern the majority of physical and mental responses.

Those are namely the heart and the brain.

Studies find that the heart has its own “mini-brain”, which is basically a bunch of brain neuron-like cells. (3)

This means that the heart can do almost everything the brain does, independent of the brain.

And then again, these two organs are intimately connected through the neural network, constantly governing each other’s work.

Isn’t It All Autonomous, Though?

When we talk about biology, most of the processes in the body are automatic.

You don’t consciously digest, control your blood pressure, heart rate, etc…

BUT… There is ONE autonomous function that can make you capable of powerful self-regulation responses… Breathing!

Now that you’ve read the word above, you’re probably breathing consciously, but don’t worry, you’ll switch back to autopilot in a second.

However, whenever you decide to, you can take conscious control over your breath.

Even at moments when willpower needs to come into play, you can use breathing to induce powerful self-regulation.

Breathing Willpower Practice

Remember, most of your responses and thoughts are a repeating pattern and you have the willpower to change that, in case it impacts you negatively.

Here’s something you can do during moments when you need willpower/self-regulation:

Breathe in deeply and slowly (4-6 seconds)
Hold your breath and pause for 4 seconds
Exhale slowly for 4-6 seconds
Repeat a couple of times

Though you may think “Hell, what will breathing do?”, this sends a powerful relaxation signal to the brain and the heart.

Each breath takes you further and further from the stress response, thus opening the doors for a brief moment of pause and plan, that will improve your thoughts, feelings, emotions, actions, and therefore, end results. You can buy my mindful breathing eBook to learn many different techniques to help you here<<

Conclusion

Willpower and self-control are instincts that have allowed us to survive, thrive, and evolve.

Much like the stress response, the willpower response doesn’t get triggered as it used to during the times of our ancestors.

Nevertheless, it remains a functional part of people’s character and is something that can be worked on.

It is just a matter of YOU taking conscious control over your own actions, thoughts, and feelings.

Remember, YOU are the master of your body and mind. YOU are capable of powerful, internal self-regulation.

References

https://www.verywellmind.com/what-is-the-autonomic-nervous-system-2794823#:~:text=The%20autonomic%20nervous%20system%20regulates,flow%2C%20breathing%2C%20and%20digestion.
https://www.heartmath.org/articles-of-the-heart/the-math-of-heartmath/heart-focused-breathing/#:~:text=Typically%2C%20HeartMath%20recommends%20that%20you,establish%20your%20own%20natural%20rhythm.

The Two Types Of Training Activities | Aerobic VS Anaerobic Training

Tue, 14 Feb 2023 00:45:00 GMT

What's the difference?

Most people that I talk to about running are confused as to what type of training they should go for.

They ask me things like, "Which is best, endurance work or intervals?"

When I hear this, I'm always tempted to give the same answer that my high school track coach gave me: "It depends."

The best way to find out what type of training is right for you is to understand the different types of workouts, and how they affect the body and then, relate this to your goals.

With a little experimentation and mixing things up, you will easily find the thing that suits you best!

Now without further ado, let’s have a look at the two main types of training activities - Aerobic & Anaerobic training.

What Is Aerobic Training?

Ever wondered what people mean when they talk about "aerobic training"?

The term ‘aerobic’ is derived from two Greek words - Aeros & Bios, meaning “air” and “life” which is to say that aerobic activities require oxygen, in order to be sustained.

In short, it refers to any activity that gets your heart and breathing rate up and keeps them there for an extended period of time (for instance a long run, or even an easy run!).

Unlike anaerobic exercise, which is short and intense, aerobic activity is relatively low-intensity and can be sustained for long periods of time.

Popular examples of aerobic exercise include running, cycling and swimming.

Generally, aerobic exercise forms the basis of your training routine, increasing endurance and stamina. This is another reason why it is important to run easy on your easy days!

What Is Anaerobic Training?

Picture yourself working out. You're huffing and puffing, your heart is racing, and you feel like you can't go on after a mere 10 seconds of activity.

But you push yourself to continue and squeeze out another 10-15 seconds. What's going on inside your body during this intense exercise? Most likely, you're engaged in anaerobic training.

Anaerobic training is a type of exercise that uses the energy stored in your muscles without the use of oxygen.

As you learned, ‘aerobic’ means ‘requires oxygen,’ and well, anaerobic is the exact same thing but with the prefix “an” which means “without” in Greek, therefore, it doesn’t require oxygen and is the polar opposite of aerobic training.

Two great examples of anaerobic activities are sprinting and weight lifting.

When you engage in such activities, your body demands instant energy to fuel and sustain them.

As a result, the body turns to anaerobic metabolism to meet its energy needs, where ATP, creatine, and muscle glycogen (stored carbs) are used.

Anaerobic training has many benefits - It can help you build muscle mass and strength, improve your cardiovascular health, and increase your speed and endurance.

However, it's important to note that anaerobic exercise should only be performed in short bursts.

If you engage in anaerobic activity for too long, you'll start to feel fatigued and your performance will suffer. Also, there can be too much of a good thing! Too much anaerobic work will see your performance suffer.

They Are… Different!

Aerobic and anaerobic training are two very different types of exercise, and there is no one type that is better than the other.

Instead, it is important for runners to do both types of training.

Aerobic training is necessary to build a strong base so that you can perform the anaerobic work safely whilst anaerobic training is important to have the ability to run with speed.

Both types of training have their own benefits, so it is important to find the right balance for your own fitness goals, but speed work should not be done more than 2-3 times a week for most runners.

The 4 Best Nutrient-Dense Foods For Your Diet

Thu, 09 Feb 2023 02:15:00 GMT

Want to make sure you're getting the most nutritional bang for your buck? Check out my list of the four best nutrient-dense foods!

Do you ever feel like you need to eat healthier, but don't really know where to start?

Or maybe you've tried to make healthy changes in the past, but they didn't last long.

Don't worry - this is something completely normal! And we know that changing your diet can be tough, especially if you don't know what foods are best for your body.

In this blog post, I'll share four of the best nutrient-dense foods that will help support your health and vitality.

So whether you're just starting out on your healthy journey or you're looking for some new ideas,

read on for some great food recommendations!

Why Choose Nutrient-Dense?

What qualifies as a "nutrient-dense" food?

Well, by definition, nutrient density identifies the number of beneficial nutrients in a food product, related to the energy content of that same food.

In simple terms, a nutrient-dense food is quite abundant of quality nutrients, and relatively low in calories.

This means that they provide the body with quality nutrients without all the empty calories.

But what does that really mean for your health?

There are a lot of benefits to eating nutrient-dense foods. For one, they help you get the most bang for your buck, so to speak.

When you're getting a lot of nutrients in a small package, you're able to better meet your daily needs, without going overboard on calories (and we all know that too many calories can easily stack up!)

And since these foods are often satiating, you're less likely to overeat and end up consuming too many calories.

So here's for a double banger - You're getting satiated without consuming that many calories, making it far less likely to overconsume calories and gain weight!

For all of these reasons, it's fair to say that if you're looking to improve your health and fitness, start by incorporating more nutrient-dense foods into your diet.

Here are my favourite ones!

#1 Egg Is King!

All hail the egg! A little package of nutritional goodness, they are one of the most nutrient-dense foods you can eat.

Packed with quality protein and micronutrients, they are also low in calories.

In fact, one large egg contains only about 80 calories. But that's not all.

They're also versatile and easy to cook!

Whether you like them scrambled, sunny side up, or hard-boiled, there's an egg dish for everyone.

So why not give them a try? You might be surprised how delicious they are!

#2 Beef & Organs

You may not be a fan of eating beef or organs, but there's no denying that they're some of the most nutrient-dense foods you can eat.

Beef is an excellent source of protein, iron, and zinc, and organs are packed with vitamins and minerals.

If you're looking to boost your intake of essential nutrients (both macro and micro), then including beef and organs in your diet is a good way to do it.

However, it's important to remember that these foods are also high in fat, so they should be eaten in moderation as to avoid over-consuming calories.

When it comes to getting the most out of your food, though, beef and organs are hard to beat!

#3 Salmon & Other Seafood

You know salmon is good for you. It's chock full of nutrients like protein, omega-3 fatty acids, and vitamins A and D.

But did you know that it's also relatively low in calories, considering it's also a fatty fish? One 85 gm serving of cooked salmon has only about 180 calories.

And well, salmon isn't the only seafood with this nutritional profile.

Prawns, scallops, and other seafood options are also nutrient dense and low in calories.

So if you're looking to add more healthy options to your diet, seafood is a great place to start.

Not to mention, it's also delicious.

So next time you're at the supermarket, be sure to pick up some salmon or other seafood for a healthy and delicious meal.

#4 Sweet Potatoes

Why are sweet potatoes so good for you? Well, for starters, they're a great source of carbohydrates, which are essential for peak performance.

They're also packed with nutrients like vitamins A, C, potassium, and fibre. And sweet potatoes are a good choice for athletes because they're easily digested and have a low glycemic index, which means they won't cause a spike in blood sugar levels.

So, if you're looking for a nutritious and delicious way to fuel your workout, reach for a sweet potato.

Peel. Cut in quarters. Oil up. Place in a tray with baking paper. Cook for 40 minutes at 200 degrees celsius.

Enjoy and thank me later!

Final Thoughts

If you’re looking for some nutritious and delicious foods to add to your diet, look no further than the four we’ve listed here.

Not only are they packed with nutrients, but they also taste great! What’s not to love?

Comment below and tell me your favourite food!

Mobility VS Flexibility - What To Focus On?

Mon, 06 Feb 2023 04:00:00 GMT

Most people think of mobility and flexibility as one and the same. But, in reality, they are two different things - with different goals.

So, which should you focus on if you want to get the most out of your physical capabilities?

Here's a look at the key differences between mobility and flexibility - and what you need to know to choose the right one for you.

What Is Flexibility?

When most people think of flexibility, they think of being able to do the splits or touch their toes.

But what exactly is flexibility by definition?

Well, flexibility is the ability of a muscle, tendons, and ligaments to lengthen passively, without being fixed to a specific movement.

Flexibility can generally be improved by stretching exercises.

Most people are familiar with the idea of stretching, but there are actually many different types of stretches that can be used to improve flexibility.

Static stretching is the most common type of stretching, and it involves holding a position for a period of time.

Dynamic stretching is another popular type, and it involves moving in and out of a position repeatedly.

Ballistic stretching is a more aggressive form of stretching that uses sudden movements to force the body into a stretched position.

Each type of stretch has its own benefits, so it's important to experiment to find the one that works best for you.

What Is Mobility?

What exactly is mobility? The dictionary tells us that mobility is the quality or state of being able to move freely and easily.

But what does that really mean? To some, it might simply mean having the flexibility to MOVE your joints through a full range of motion.

However, mobility can also refer to the ability to move your body freely and easily through space/your own environment.

In other words, while mobility requires it, it is not just about flexibility – it’s also about coordination and balance.

Whether you’re dancing, running, or simply reaching for something on a shelf, mobility is an essential part of daily life.

Think of mobility as an active, controlled, voluntary movement, moving through the available range of motion (flexibility.)

And although we often take it for granted, it’s something that we need to actively cultivate if we want to maintain our independence as we age.

So next time you find yourself stretching your limbs or moving your body through space, remember that you’re doing more than just getting some exercise – you’re also improving your mobility!

Which is More Important?

And so, what should you focus on… Flexibility or mobility? Well, the truth is that in the fitness industry, flexibility has been demonized and people have been heavily focusing on mobility instead.

But in reality, both are different terms and are in fact, complimentary to one another.

In other words, mobility is just an expression of flexibility.

Mobility combines flexibility, coordination, balance, and spatial awareness.

For this exact reason, I recommend that you do both mobility and flexibility workouts, to improve your overall physical capabilities and reduce the risk of injury.

The Verdict

So there you have it! Though flexibility is kind of demonised nowadays, it is, in fact, at the core of mobility! Checkout my Ebooks in the shop for more information. Click here<<

To be a strong runner, you need strong calves!

Thu, 02 Feb 2023 03:45:00 GMT

Here is the low down on calves!

Calves, the muscles located on the back of the lower leg, are a common problem area for many people.

The calf muscles, specifically the gastrocnemius and soleus muscles, are important for movements such as walking, running, and jumping. Your calf muscles propel you forward with every single step, they absorb load with each impact, and they support the rest of your lower limb and body. By increasing your calf strength you will become faster and be able to run for longer.

However, they are often neglected in training routines and can appear underdeveloped compared to other muscle groups.

In this article, we will take a closer look at the anatomy of the calf muscles and provide tips on how to train them effectively.

Whether you're a beginner or an experienced athlete, understanding the anatomy and proper technique for training your calves can help you achieve the desired results and improve your overall performance.

This article will provide the reader with a comprehensive understanding of the calf muscles and how to train them effectively.

Calves Anatomy

In order to understand how to train calves effectively, it is important to be familiar with the anatomy of the calf muscles.

Understanding the different components of the calf muscles and how they work together can help you design a training program that targets the muscles effectively and achieve your desired results.

Additionally, understanding the anatomy can also help you identify and correct any imbalances or weaknesses in your calf muscles.

It's important to note that calf muscles are composed of multiple muscle heads and tendons, and each of them has different functions and responds differently to different types of exercises and loads.

Let’s learn, shall we?

Soleus

The soleus muscle is a muscle located in the calf region of the leg. It is located underneath the gastrocnemius muscle and is responsible for plantar flexion, which is the movement of pointing the toes.

The soleus muscle is a postural muscle and plays a vital role in maintaining balance, stability, and proper alignment while standing, walking, and running.

It also helps with shock absorption and the ability to maintain static positions.

The soleus muscle is a slow-twitch muscle, meaning that it is well-suited for endurance activities, and it can sustain contractions for an extended period of time.

It's important to note that the soleus muscle is activated more when the knee is in a flexed position.

This means that exercises such as seated calf raises are effective for targeting the soleus muscle.

Gastrocnemius

The gastrocnemius muscle is a muscle located in the calf region of the leg. It is the larger of the two calf muscles and is responsible for the visible "bulge" in the calf.

The gastrocnemius muscle is a biarticular muscle, meaning it crosses both the knee and ankle joints.

It is responsible for plantar flexion, the movement of pointing the toes, as well as knee flexion.

It's an important muscle in activities such as walking, running, jumping, and other explosive movements.

It's also a fast-twitch muscle, meaning that it is well-suited for high-intensity and short-duration activities.

It's important to note that the gastrocnemius muscle is activated more when the knee is in an extended position.

This means that exercises such as standing calf raises, calf press on the leg press machine, and jump training are effective for targeting the gastrocnemius muscle.

Top 3 Calf Exercises

Alright, to summarise, we just learned that the calf muscles are made up of two main muscles: the gastrocnemius and the soleus.

The gastrocnemius muscle is the larger of the two, located on the back of the lower leg, and responsible for plantar flexion and knee flexion.

It's a fast-twitch muscle, meaning that it is well-suited for high-intensity and short-duration activities.

On the other hand, the soleus muscle is located underneath the gastrocnemius and is responsible for plantar flexion, and it's a postural muscle also a slow-twitch muscle well-suited for endurance activities.

The soleus is best stimulated when the knee is flexed, while the gastrocnemius works best with the knees extended.

With this in mind, let’s have a look at the top 3 exercises you can do to strengthen your calves!

Standing Calf Raise

Standing calf raises are an effective exercise for targeting the gastrocnemius muscle, the larger of the two calf muscles.

This exercise involves lifting the heel off the ground by extending the ankle, which puts emphasis on the gastrocnemius muscle.

Standing calf raises can be done with or without weights and with different variations to target the muscle in different ways.

Some common variations include standing calf raises with a barbell, dumbbells, or with a calf raise machine.

Here are the steps for the proper execution of the standing calf raise:

Stand with your feet hip-width apart and toes facing forward
Hold a weight in each hand or use a calf raise machine if available
Rise up onto your toes as high as you can, squeezing your calf muscles
Lower your heels back down to the starting position, allowing your calf muscles to stretch
Keep your back straight, and your core engaged throughout the exercise
Avoid locking your knees and keep a slight bend in them throughout the movement.
As you progress, you can increase the weight or resistance to challenge the muscle more.

Seated Calf Raise

Seated calf raises are an effective exercise for targeting the soleus muscle, the muscle located underneath the gastrocnemius.

This exercise involves lifting the weight with the help of the calf muscle by pushing the weight up through the heel while the knee is bent.

Seated calf raises can be done in a variety of ways, but perhaps the most effective one is with the use of a seated calf-raise machine.

Sit on a seated calf raise machine.
Place your toes on the platform, with your heels hanging off the edge and knees under the knee pads.
Push through the toes to lift the weight, contracting the calf muscles.
Slowly lower the weight back down, allowing the calf muscle to stretch.
Repeat the movement

It's important to note that seated calf raises target the soleus muscle specifically because the knee is bent, and this position puts more stress on the soleus.

Sprints!

Sprints, or high-intensity running, may be a very effective exercise for the calves.

Sprinting involves explosive movements that put a great deal of stress on the calf muscles, particularly the gastrocnemius.

When you sprint, you are pushing off the ground with each stride, which requires a great deal of power from the calf muscles.

Sprints are high-intensity, high-impact movements that stimulate muscle fibres to contract quickly.

This type of training is particularly effective in building strength, power, and endurance in the calf muscles.

Go up a hill, sprint on the sand, or even with a parachute strapped on your back.

Make calf training fun - it’s not all about calf raises.

Oh, and before we end this, here are a couple of important takeaway notes:

The soleus is mostly slow-twitch, meaning that it will respond better to high reps on the seated calf raises
The gastrocnemius is mostly fast-twitch, meaning that it responds better to lower reps with heavier weights on the standing calf raises
Regardless, the goal should be to continually increase the weight, sets and reps

Have fun strengthening your calves!

5 Tips To Fall Asleep Faster

Mon, 30 Jan 2023 03:30:00 GMT

Here are a few tips to fall asleep faster, sleep longer, and wake up fresh the next day.

Do you struggle to fall asleep at night? Feeling restless, frustrated, and exhausted?

Yeeeah... It's quite common nowadays.

Millions of people each year find themselves in the same boat.

Thankfully, there are a few things you can do to help yourself drift off to dreamland faster.

And in this article, I'll discuss just that! But first, let's briefly explain why sleep is the fundamental pillar of fitness, health, and wellbeing.

Why Is Sleep Important?

The benefits of sleep are far-reaching and well-documented.

Getting a good night's sleep can improve everything from your mood to your heart health.

In fact, sleep is just as important for physical fitness as diet and exercise.

When you're tired, your body struggles to perform at its best. You may feel sluggish and have trouble concentrating.

Your reaction time slows, and your coordination suffers. You're also more likely to make mistakes, which can be dangerous if you're running or driving.

Sleep deprivation can also lead to weight gain. This is because lack of sleep disrupts the hormones that regulate hunger, causing you to feel hungry even when you're not.

Have you ever noticed how you eat more whenever you sleep less? Yeah.

Not only that but when you're tired, you're more likely to make poor food choices and have less self-control.

All in all, sleep is a primary, fundamental pillar of your fitness, health, and wellbeing plan.

So here are my 5 best tips to improve your sleep!

Reduce Screentime

It's no secret that we're a nation of insomniacs.

And while there are many factors that can contribute to sleepless nights, one of the most common is increased screentime before bed.

The bright light from screens inhibits the production of melatonin, the hormone that helps regulate our sleep cycle.

As a result, it's no surprise that reducing screentime before bed is one of the best ways to improve your sleep.

Whether it's turning off the TV an hour before bed or putting away your phone as soon as you get into bed, making a conscious effort to reduce your screentime can help you get the restful night's sleep you need.

So here's a rule to follow - Put the phone/laptop/TV away from your bedroom!

Create A Pre-Bed Routine

According to the National Sleep Foundation, creating a pre-bed routine is one of the best ways to improve your sleep.

But what exactly is a pre-bed routine? And how can it help you sleep better? A pre-bed routine is simply a set of activities that you perform in the hours leading up to sleep.

By establishing a regular pre-bed routine, you can signal to your body that it's time to start winding down for the night.

This, in turn, can help you fall asleep more quickly and sleep more soundly.

So, what should you include in your pre-bed routine? That depends on what works for you, but some good options include reading, taking a bath or shower, and writing in a journal.

The important thing is to find activities that help you relax and clear your mind before bed.

With a little trial and error, you're sure to find a pre-bed routine that works for you and leaves you feeling rested and refreshed.

Swipe Thoughts!

Anyone who has ever lain in bed wide awake, mind racing, knows how frustrating sleeplessness can be.

And while there are many potential causes of insomnia, one of the most common is just that - racing thoughts!

When we're trying to fall asleep, our minds can suddenly become very active, filled with worries and concerns that prevent us from relaxing and drifting off to sleep.

While it can be tempting to follow up with these thoughts, and create an entire story, that shouldn't really be the goal.

Instead, it may be more effective to observe the thoughts dispassionately and let them pass by like clouds in the sky.

With practice, you may find it easier to quiet your mind at bedtime and finally get the rest you need!

Ah, Caffeine!

Now, while there are many potential causes of sleeplessness, experts say that one of the most common culprits is caffeine.

Most people know that coffee is a major source of caffeine, but it's important to remember that this stimulant is also found in other foods and beverages, including tea, soft drinks, and even some chocolates.

The thing is caffeine stays in your system for quite some time before it becomes less active and allows you to actually relax.

So, if you're trying to wind down before bed, it's best to avoid all forms of caffeine in the final six hours leading up to sleep.

Otherwise, you may find yourself staring at the ceiling all night long!

Final Thoughts

Have you tried any of these tips to fall asleep faster? If not, what’s stopping you?

With just a few small changes to your bedtime routine, you could be snoozing like a baby in no time.

And if all else fails, there’s always counting sheep!

5 Nutrition Myths You Should Drop

Fri, 27 Jan 2023 03:20:31 GMT

Here are five of the most common ones that you can safely forget about.

It's safe to say that most of us know at least a little bit about nutrition.

But even with all the information available today, there are still some nutritional myths that stubbornly persist.

Here are five of the most common ones that you can safely forget about.

#1 Foods Make You Fat

We've all been there. We overindulge on a plate of grandma's home-cooked lasagna and then promise ourselves we'll start that diet tomorrow.

But what if I told you that you don't have to feel guilty about eating that extra slice of pizza?

In fact, there are no specific "fattening" foods.

Because you see, it's not the type of food you eat that makes you fat, but rather the quantity.

Consuming more calories than you burn in a day is what leads to weight gain, regardless of the source.

This is called “eating in a caloric surplus.”

Oppositely, consuming LESS calories than you burn in a day, can make you lose weight (even if you eat McDonalds & donuts.)

This is called “eating in a caloric deficit.”

So go ahead and enjoy that delicious lasagna.

Just be sure not to go overboard with your total daily food intake and you will be good to go!

#2 Eggs Are Bad

Contrary to popular belief, eggs are not bad for the body- in fact, they are one of the best foods you can eat.

This is especially true if the eggs are from a quality source, such as free range chicken.

Eggs from the free range chicken have a superior nutritional profile to those from factory-farmed chicken, and the nutrients in eggs from free range chicken are of a higher quality.

The thing is, your body can absorb and utilise nutrients from eggs better than basically any other food.

Even more so, the egg is the standard for the "biological value of proteins (BV)."

BV is a measurement that shows how well the body digests and absorbs a protein.

Besides… You can have eggs in a variety of tasty ways!

So, if you're looking for a portion of nutritious food that will benefit your body, look no further than the humble egg!

#3 Eating After 6

A lot of people seem to think that nighttime eating is the enemy of good physical shape.

They believe that eating past 6 pm will somehow make them wake up the next morning heavier, or at least not as toned.

However, this myth is just that – a myth.

If anything, nighttime is the best time to have a little extra something to eat because this is when the body does most of its recovery.

Those who are physically active, especially, need to refuel after a long day so that their bodies can properly repair any muscle damage that has occurred.

So, fear not!

Focus on an active day, and when you finally get the time to be home, unwind with a solid meal full of nutritious, high-quality proteins, carbs, and fats!

And trust me here - your body will thank you.

#4 Whey Is Bad!

How many of us have been shamed for enjoying a nice, refreshing glass of whey protein after a workout?

We're often made to feel like we're doing something wrong, that we're taking shortcuts, or somehow cheating.

But the truth is, whey protein is not only perfectly healthy, but it's also actually one of the highest quality proteins you can have (some even better than eggs.)

And contrary to popular belief, it's not a 'steroid' - it's just like the protein in food.

So next time someone tries to tell you that whey protein is bad for you, just smile and nod - then go home and enjoy your delicious shake!

#5 Low Carb Is Key

Nowadays, it seems like everyone is on a low-carb diet. "Carbs are bad!" they say.

"They'll make you fat!"

But the fact of the matter is that carbs are not bad at all. In fact, they're a great fuel for high-intensity runs.

When you eat carbs, your body breaks them down into glucose, which is then used for energy.

So when you're running hard or for a long time, your body needs more glucose to keep going.

That's why runners often carb-load before an event or a competition!

They know that carbs will give them the energy they need to perform at their best.

If you're looking to up your running game, don't be afraid to eat some carbs and remember myth #1 - no food is inherently fattening, not even carbs!

Final Thoughts

Did you know the truth about these nutrition myths? Drop them for good and make your nutrition work better for you.

It can be tough to separate fact from fiction when it comes to healthy eating, but it’s important to do just that if you want to see results.

By ditching these five nutrition myths, you can focus on making healthy changes that will actually benefit your body and mind.

Are you ready to start living a healthier life? Let's do it!

Understanding the warm-up

Mon, 23 Jan 2023 22:15:00 GMT

Understanding the science of the warm up

While the general reasoning for warming up is fairly well accepted (reduction in the chance for injury and increased performance), the physiology of the warm-up and the exact methods of warming up are not well known or practiced.

To illustrate this, watch runners before the start of a race. Some will be ballistically swinging their legs around like they’re trying out for Cirque du Soleil, some will be jogging around, while others will be sprinting back and forth at full speed, iwth most at trail races do nothing at all!! While it’s likely that doing something is better than nothing, it stands to reason that not all of these warm up methods are equally effective.

Warm-Up Physiology

There are several reasons why a warm-up is a good idea.

Increased muscle contraction speed and force: Muscle contractions generate heat and its been found that increased muscle temperature speeds up the metabolic processes within a cell to make it contract faster and with more force. The main reason for this is increased enzyme activity due to increased heat. However, too much heat can have the opposite effect on enzyme activity. Therefore, too high of a body/muscle temperature can reduce the effectiveness of a warm-up.

Blood vessel dilation: Small blood vessels that supply blood to muscles are often inactive (constricted) at rest. However, when an individual warms up, these blood vessels open up to supply the muscles with blood (i.e., oxygen, nutrients).

I ncrease in nerve conduction rate: A warm muscle has increased nervous transmission speeds which can improve body movements – especially in respect to complex body movements.

While there are other reasons why a warm up can positively affect sports performance, the points above represent the primary factors.

Common Warm-Up Methods

There are three main warm-up techniques that when used together can best prepare the body for intense physical activity.

Passive warm-up: increasing body temperature by an external source.
Generalised warm-up: non-sport specific body movement to increase body temperature
Specific warm-up: increases temperature and circulation to sport-specific body part associated with the most activated systems for a given activity.

Of the three strategies, the specific warm-up has been shown to have the greatest impact on performance as it activates direct muscle groups used during a given activity. A warm-up strategy is specific to each individual athlete, their physical preparation, and environmental conditions may require adaptations to warm-up strategies.

What About Stretching?

Stretching is typically incorporated into a warm-up but research has shown contradictory evidence to its effect on performance. Research has shown it to decrease injury but there are differing conclusions regarding performance gains. Maintaining good flexibility aids in the prevention of injury to the musculoskeletal system by increasing range of motion and increasing the muscle elasticity meaning higher tension can be achieved on a muscle before damage occurs.

It is common for stretching and warming up to be lumped into the same category. This is often the case as athletes are commonly instructed to warm up their muscle(s) prior to stretching to reduce the chance for injury while stretching. In this scenario, both can be considered part of the warm-up. However, as the name suggests, a warm-up primarily relates to warming the body, which therefore includes increasing the temperature of muscles.

When researched in isolation, a warm-up reduced the incidence of lower-limb injury whereas stretching alone did not. The primary reason for stretching is to increase range of motion around a joint. This is pertinent, as research has shown that stretching a muscle prior to a bout of exercise can reduce the contractile force of a muscle.

In other words, stretching can be part of a warm-up routine (and generally dynamic stretching here would be best) but it is not advised to do in isolation.

Advised Warm-Up Protocol

The goal of a proper active warm-up is to find the sweet spot between the muscles becoming sufficiently warm but not physically taxing the individual. As a result, a proper active warm-up can be difficult to prescribe and perform.

Generally speaking, the more fitter a person is, the longer the warm-up will be. Research has found that an active warm-up of 15 minutes and at an intensity of approximately 65 percent of one’s VO2 max was most beneficial in regard to anaerobic activities . While most studies primarily examined a warm-up’s effect on anaerobic activity, it seems to demonstrate that a long warm-up (>20 minutes) may have a negative effect on energy and power output.

It is strongly recommended to try out different warm-up regimes in training to determine which method is best result for you.

Perhaps the most important finding regarding warming up is not the exact intensity or duration of the warm-up but rather the time duration between the end of the warm-up and the start of the competition. The benefits gained via an increase in muscle temperature are lost approximately 15 minutes after the warm-up period ends. Also, the environmental temperature would impact the desired window between warm-up and event start (i.e., cold weather = shorter time period than 15 minutes). This information is especially pertinent to races that will require a hard effort right from the beginning, such as a time trial, and not so much to longer races.

Regardless of the warm-up duration and activity, muscles work better when they are warm versus cold. More specifically, muscles work optimally when the body core temperature is at approximately 38 deg C and a muscle temperature of 38.5 deg C.

Do I Need To Cool Down?

We’ve established that a warm-up is a good thing which inevitably leads to the next question:

“Should I also do a cool down?”

While there is clear, science-based research to support the validity and effectiveness of a warm-up, the same cannot be said for a cool-down.

A cool down is characterised by a large reduction in intensity after an exercise session is over. The popular espoused benefit of cooling down is to bring down the heart rate at a steady rate while allowing the muscles to gradually return to normal tension levels.

It is theorized that warming up before exercise can slightly reduce Delayed Onset Muscle Soreness (DOMS) while a cool down does not reduce DOMS. it has been said that the cool down is largely a myth that like most myths in the fitness and exercise realms keeps getting passed along without much thought given to its validity.

The one subject all physiologists seem to agree on is that after abruptly ceasing intense exercise such as running, the blood vessels in the legs are dilated, and therefore, blood can pool quickly in the legs and feet. This can result in an individual feeling dizzy and potentially passing because of a lack of blood flow to the brain.

However, to be honest, I think it just feels nice to run easy after a hard session. but maybe not so necessary after a race.

Event-Specific Considerations

Generally speaking, the shorter the distance/expected time of an event, the more important a warm-up is. As an example, a warm-up would be more beneficial for a 5K running race than a marathon. This is for two reasons. It is likely that the shorter an event is, the greater the intensity it will be performed at as compared to longer events. Second, a long event such as a marathon will give an athlete time to ‘warm-up’ while they are racing and due to the reduced intensity as compared to shorter distance events, there is not the same focus on the physiological benefits of a warm up. This means that if you don't warm up, don't start your 50k like you're at the local parkrun!!

Summary

A warm up is likely a good idea for most endurance sport training sessions or races. However, the longer and less ‘intense’ a race or training session is, the less critical a warm up becomes. Lastly, athletes should test out different warm-up methods in varying environmental conditions to see what works best for them.

All about anemia

Fri, 20 Jan 2023 03:30:00 GMT

With the right foods, you can boost your iron levels and improve your health.

If you are feeling fatigued, dizzy, or have a lack of appetite, you may want to check your iron levels. Iron deficiency anemia is the most commonly occurring form of anemia in the world , and since this mineral plays a crucial role in the body, it’s important to tackle this issue with dietary intervention.

But how can you create a diet for anemia and help boost your iron levels? Before we break down some dietary sources of iron, let’s understand what science has to say about the importance of iron and its subsequent nutrition implications.

What is iron?

Iron is essential for healthy red blood cells (which transfer oxygen from the lungs to the tissues), as well as for growth, muscle metabolism, healthy connective tissue, neurological development, cellular functioning, and synthesis of some hormones.

There are two types of iron–heme and non-heme. Plants and iron-fortified foods only contain non-heme iron , whereas meat, seafood, and poultry contain both heme and non-heme iron. Let’s briefly break these down to better understand the differences between them.

Heme iron: This is the most bioavailable form of iron and is found in animal foods like beef, pork, chicken, veal, fish (such as halibut, haddock, perch, salmon or tuna), shellfish, and red meats.
Non-heme iron: This comes from plant sources (such as spinach, broccoli, beans, and legumes) and iron-fortified foods. Unfortunately for vegetarians and vegans, non-heme iron bioavailability varies between 5-12%, and since several compounds found in grains, beans, and cereals can further diminish its’ absorption, many plant-based eaters are at risk of iron deficiency.

Ferritin is another blood protein that contains iron and can be used as an indicator of iron stores. For instance, low ferritin levels can signify iron deficiency, whereas high ferritin levels may suggest hemochromatosis (a genetic condition) and obesity, inflammation, and liver disease .

What is RDA for iron?

Iron needs differ greatly based on gender and age. Here is a breakdown of the recommended daily amount (RDA) for iron:

Women 14-18 years old: 15 mg/day
Women 19-50 years old: 18 mg/day
Women over 51 years old: 8 mg/day
Women ages 14-18 who are breastfeeding: 10 mg/day
Women ages 19-50 who are breastfeeding: 9 mg/day
Women who are pregnant: 27 mg/day
Men 14-18 years old: 11 mg/day
Men over 19 years old: 8 mg/day
Adults who eat a vegetarian or vegan diet: 1.8 times the RDA

When does anemia happen?

Iron deficiency anemia happens when the body doesn't have enough iron to produce hemoglobin . This can lead to someone feeling tired and short of breath.

A serum ferritin concentration <30 mcg/L suggests iron deficiency, and a value <10 mcg/L suggests anemia.

While it’s important to examine iron/ferritin levels to help determine anemia, considerable research suggests that low ferritin doesn’t always correlate with low iron levels–copper may also be to blame.

Copper is a mineral that can provide helpful insight into ferritin levels since it helps attach iron to hemoglobin and loads ferritin with iron. Studies have found that low copper levels could lead to lower iron absorption , which may result in an iron deficiency over time. As such, some experts suggest that iron deficiency anemia might actually be a copper deficiency, and should be treated as such.

Your copper levels may be low for a variety of reasons, but the main reason could be a decrease in soil nutrients, which can affect plants and animals. Even though foods like shellfish, liver, fatty fish, oysters, spirulina, shiitake mushrooms, lobster, and dark chocolate are rich in copper, you may also want to consider supplementation to help meet your needs.

Who is at risk for an iron deficiency?

Certain people are more prone to iron deficiency than others. Certain high-risk populations include :

Infants and young children
Women
Vegetarians and/or vegans
Endurance athletes (particularly females )
Frequent blood donors

What are the most common symptoms?

Common symptoms of iron deficiency anemia are GI symptoms, weakness, fatigue, difficulty concentrating, impaired immune function, and poor temperature regulation.

Athletes who are iron deficient may experience nausea, frequent infections, shortness of breath during exercise, respiratory illness, fatigue, weakness, pale appearance, lack of energy, and exhaustion .

What to include in a meal anemia

You can find iron in a variety of food sources, though some foods are better absorbed than others. Here are some food groups rich in iron and foods rich in iron-supporting nutrients.

Iron and vitamin C

Vitamin C is a potent antioxidant that has been found to enhance iron absorption. In fact, studies show that pairing at least 100 mg of vitamin C with an iron food source can increase absorption by 67% .

Some foods that are rich in vitamin C include red peppers, oranges, broccoli, brussels sprouts, strawberries, and grapefruit .

Leafy greens

Leafy greens (like spinach, kale, swiss chard, and beet greens) are packed with non-heme iron and offer a wide range of other nutrients that can also benefit health.

Since these vegetables contain non-heme iron, you can increase iron absorption by pairing them with a vitamin C food source. For example, you can add a spinach salad with strawberries, pumpkin seeds, steak (or tofu), and an orange dressing to your client’s lunch menu.

While leafy greens are a good source of iron, other iron-rich vegetables include sweet potatoes, peas, broccoli, and string beans. The amount of iron in broccoli is around 1 mg.

Animal-based sources

Red meat and poultry are some of the best dietary sources of iron. Generally, the redder the meat is, the higher the iron content. For instance, a 3.5-ounce (100-gram) serving of beef liver contains 6.5 mg of iron .

Seafood sources (like oysters, mussels, sardines, tuna, and clams) are also rich in iron. Five raw oysters deliver 3.23 mg of iron, whereas the amount of iron in salmon is less than 1 mg.

Foods r ich in copper

Because copper can play a role in iron deficiency anemia, it’s recommended to include this mineral in an iron-rich meal plan.

Thankfully, many iron-rich foods (like oysters, beef liver, salmon, and spinach) also contain copper, so if you can, try to include them when possible. Other copper-rich foods include baking chocolate, cooked potatoes, cashews, tofu, and chickpeas.

Sample iron-rich meal plan

Here’s a sample iron-rich meal plan that may be helpful for you when creating a diet for anemia.

Breakfast: 2 eggs (2 mg), 1 cup cooked oatmeal (1.7 mg), 1 cup strawberries (< 1mg)
Snack: ⅓ cup raisins (1 mg), 2 oz almonds (2 mg)
Lunch: 1 cup cooked brown rice (1 mg), ½ cup refried beans (2 mg), 115gms chicken thigh (1.5 mg)
Dinner: 115gms beef (4 mg), ½ cup broccoli (0.5 mg), 1 baked potato (2 mg)
Total iron: ~18 mg

Dos and don'ts in a meal plan for anemia

Knowing what foods work well together will help further ensure nutrition success. Here are some dos and don’ts when dealing with anemia.

Don’t: Avoid foods that contain phytic acid (beans, seeds, nuts, grains, and legumes), calcium (dairy products), and polyphenols (coffee and tea), as these can all significantly reduce iron absorption.
Do: Pair iron sources with foods rich in vitamin C and copper.

Should you take an iron supplement?

If you feel that iron supplements would benefit you, it should be done under strict supervision. Iron type and dosing can differ from person to person and may interact with certain medications.

If you take calcium supplements, it’s recommended for you to wait at least one hour before taking iron supplements. Additionally, it’s best to take iron supplements on an empty stomach with a vitamin C food source , as this will help enhance absorption.

However, be cautious. Excess iron intake can lead to iron toxicity, so be sure to monitor closely for any negative side effects. Some symptoms of iron poisoning may include stomach pain, nausea, and vomiting .

Summary

Iron is essential for healthy red blood cells, as well as other important functions throughout the body. Foods that are rich in vitamin C, copper, and iron are all items to include in a meal to boost iron levels, but supplementation may be necessary to further help meet your needs.

Protein for runners: how to use it to boost sports performance

Tue, 17 Jan 2023 03:00:00 GMT

If you are looking to boost performance, build muscle, or enhance recovery, then increasing your protein intake may be the way to go.

When it comes to dietary recommendations, there has been a heavy focus on protein for athletes – and for good reason, since this macronutrient has been shown to aid in muscle growth, weight management, and athletic recovery. But how much do athletes need, and what are some good dietary sources? Here’s how you can get enough protein to boost sports performance.

But how much protein is right for you, and how can you add more of this macronutrient to your meals so you see better results?

Before diving into some dietary recommendations of protein for athletes, let’s first understand why protein is important and what its role is when it comes to enhancing a runner's performance.

What is protein?

Protein is one of the three essential macronutrients, and is composed of 20 different amino acids, nine of which need to be obtained from the diet (as the body can’t produce them on its own).

Amino acids are considered to be the primary building blocks in the human body, and are found in muscles, tendons, bone, skin, hormones, tissue, enzymes, red blood cells, and more.

You can get enough protein through certain dietary sources, which ultimately helps the body build and repair muscles, heal injuries, store and carry oxygen, and synthesise hormones.

Importance of protein for athletes

Whether it’s weightlifting, dancing, running, or cycling, you need to have the right nutritional plan to support your athletic endeavors.

While all macronutrients are important for overall health, studies show that diets high in protein can boost metabolism, aid in recovery, and enhance satiety – all of which are essential for athletes.

Moreover, protein also helps repair and strengthen muscle tissue, which is important to build lean muscle and may reduce the risk of injury.

Recommended protein intake

The Dietary Reference Intake for protein is 0.8 g of protein/kg of body weight per day for an average sedentary person.

However, since runners and other athletes have increased needs, this number can range between 1.2 to 2.0 g of protein/kg of body weight per day.

Here are some general guidelines for different athletic goals:

Endurance athletes: 1.2 to 1.4 g of protein/kg of body weight per day
Strength training athletes: 1.4 to 2 g of protein/kg of body weight per day
Weight loss + maintaining endurance and strength: >2.0 g of protein/kg of bodyweight

Obviously, these numbers will vary depending on your activity level, age, sex, performance goals, and other needs. Thats where getting a sports nutritionist like myself to help you design the correct nutritional plan can be invaluable when it comes to improving your performance.

Post-Run Nutrition

Thu, 12 Jan 2023 04:29:15 GMT

Boost your post-run recovery!

Post-run recovery is a complex process that involves more than just stretching or resting. Here’s everything you need to know about science-backed post-run techniques to help you with exercise recovery.

Eating after a run is important because the food you eat helps your body repair muscle damage, build up muscle, and replenish energy stores . While the duration and intensity of everyone's runs will differ and these differences will determine the exact recovery needs, there are still some basics that apply to everyone. The three main goals of post-workout nutrition are to replenish glycogen stores, repair damaged muscles, and rehydrate.

Here’s what to eat after a workout, according to science.

Carbohydrates

Carbohydrates are one of the most important macronutrients when it comes to exercise performance. They are stored primarily within the muscles and liver and help to maintain blood glucose and replace muscle glycogen , especially when consumed post-workout.

Studies have found that the 30-minute window after exercise is important for refueling and replenishing glycogen stores. Since there is increased blood flow and insulin sensitivity during this time, it’s recommended for athletes to consume 1.0-1.5 g of carbohydrates per kg of body weight . It’s also suggested that a high dose of carbs (8 - 10 g/kg of body weight/day) may further stimulate muscle glycogen resynthesis during this 30-minute window.

While carbs are important for energy, they are not all created equal. Both can be used for post-workout nutrition, but it’s important to know the difference between them.

Simple carbohydrates are used in the body as quick energy, and are naturally found in dairy products and fruits, as well as added to foods in the form of refined sugars.
Complex carbohydrates are more slowly digested, provide a steady supply of energy , offer vitamins, minerals, and fiber , and can help reduce the risk of certain chronic diseases . Some dietary sources include whole grains, legumes, and starchy vegetables.

Protein

Protein is a major key in post-workout nutrition, as it has been shown to ease soreness, speed up recovery, help repair muscles , and stimulate post-workout muscle protein synthesis . Furthermore, studies have shown eating protein after a workout may maximise muscle repair and optimise strength .

For building and maintaining muscle mass, studies show that 1.4–2.0 g protein/kg body weight/day is sufficient for active adults and athletes; however, nutrition experts state that 20 g of protein (or up to 0.4 g/kg of body weight) is sufficient for post-workout nutrition.

Interestingly, studies show that having a carb-to-protein ratio of 3 - 4:1 may further enhance glycogen resynthesis .

Some dietary sources of protein include poultry (chicken and turkey), red meat (beef and lamb), fish, dairy, legumes, eggs, and tofu.

Fat

Fat is the primary fuel for light to moderate-intensity exercise and provides energy for muscles during endurance exercise. While it’s an important macronutrient, it’s not always necessary to include this as part of your post-workout nutrition plan.

However, you can pair some nutritious dietary fat sources (such as nuts, seeds, fatty fish, avocado, and extra-virgin olive oil) with a carb and protein source to further round out your recovery meal.

Hydration

Hydration plays an important role in performance, injury prevention, and recovery for athletes. While water is important, you can also rehydrate with a sports drink, since this will have essential electrolytes (sodium, potassium, chloride, calcium, phosphate, and magnesium) to replenish those lost through sweat .

THE TIMING OF YOUR POST-WORKOUT MEAL MATTERS

Nutrient timing is an important part of post-workout recovery, as it uses the timing of the energy intake and the ratio of certain macronutrients to best enhance recovery and muscle growth .

Studies show that eating a mixture of carbohydrates and protein within 4 hours after a workout can lead to significant recovery, improved athletic performance, and have an impact on muscle glycogen recovery.

Here are some post-workout meal ideas that you may want to consider:

Brown rice and boneless skinless chicken breast.
Vegetable egg scramble with toast.
Nut or seed butter on toast.
Fruit smoothie with nonfat Greek yogurt or another tolerated dairy, nut butter, some water, and ice.
Whole grain wrap with avocado, lean meat, and greens.

What to avoid when recovering from a run.

Rehydrating with the wrong beverages

Hydration is a vital component of post-workout nutrition but drinking the wrong types of beverages can negatively affect recovery.

For instance, sports drinks often contain electrolytes, but many of these products contain high amounts of added sugar, which can worsen symptoms of dehydration . Similarly, drinking alcohol after a workout can promote dehydration , which can hinder recovery.

To ensure you stay hydrated, drink water, and choose sports drinks that have limited amounts of added sugar.

Not getting enough sleep

Sleep is important for all aspects of health, especially when it comes to recovery. Experts claim that it is impossible to perform, recover, and grow without adequate sleep . Furthermore, sleep plays a role in stress management, nutrition, hormone regulation, and decision-making.

Aim to get between 7-9 hours of sleep each night for a boost in your overall health, performance, and recovery.

Forgoing the cooldown period

Cooling down after a run is one of the most important parts of an exercise routine, as this time allows for the heart rate to slow and blood pressure to return to normal. If you skip this step in your workout routine, it may theoretically increase the risk of injury during a subsequent training session.

To help avoid this, spend 10-15 minutes cooling down after each workout.

Summary

Post-workout recovery is a complex process that involves more than just stretching or sitting on the couch. Energy intake and certain recovery techniques are key when it comes to boosting performance and minimising the risk of injury. As a sports nutritionist, I work with clients to ensure they eat the right nutrition at the right time to feel their best and take care of their bodies.

4 Ways to Postpone your Procrastination

Tue, 03 Jan 2023 23:15:00 GMT

We’ve all done it at some time or other.

We’ve all done it at some time or other. We put off our run until tomorrow; we continually delay until it’s to late and we’ve run out of time.

Procrastination is the mother of all demons and can literally stop you in your tracks from achieving all that you desire.

Here are 5 effective processes you can use to slay this giant.

Do it now

Hold your breath and jump right in! Putting things off until the last minute is a bad habit and like all habits is ingrained in our subconscious mind and hard to break. It feels like the normal thing to do and we simply continue along our path. To complete a task immediately may even feel strange or like a forced action.

Take baby steps

Sometimes we procrastinate because the task may be intimidating to us. Perhaps we have no possible inkling on where to start. In these cases, it is quite fine to take it one step at a time. Say you plan to go for a run, but it’s cold and dark outside and you’re warm inside. So you have another coffee, do the dishes…you’re still not ready. You simply need to break down the action into smaller pieces and tackle each bit separately. Put your shoes on. Put your jacket and cap on. Make each task an individual project and after completion of each one, celebrate and acknowledge your achievement. Before you know it, you will be out the door running!

Forget it

Why force the issue? If you have been ‘dragging your feet’ on something for a very long time, it may all be for the best. Something, somewhere is trying to tell you something. That something is your intuition and it is usually right! If you have been putting off training again and again and again, think about what were the reasons that you wanted to do this race in the first place? Does someone else want you to do this? What is THEIR agenda? What are YOUR reasons for this lengthy delay? I find it amazing that 99% of the time I put off doing something, I am thankful that I did! Disregarding a project after a long period of procrastination is however usually a last resort. Maybe a different goal will motivate you better.

Support team

Do you put off runs because you feel that they are too hard or too much? Or because you’re not sure how to train correctly? Be honest with yourself. “No man is an island”. Ask for help! There are many resources out there that can provide you with all you need to train correctly. Get a coach, ask a friend, research the race. Procrastinating on life changing activities could be as a result of fear of the unknown. Find other people training for this event, find a mentor, join a running group. You don’t have to do it all by yourself.

Just ensure that to kick this habit; you do what feels good to you in whatever method you choose. You’ll surely postpone procrastination for a very long time.

Which Supplements Should You Use?

Thu, 29 Dec 2022 05:00:02 GMT

What are supplements and which are the products that are proven to work?

Which Supplements Should You Use?

In the world of fitness and running, supplements are always promoted to have almost steroid-like effects that supposedly “enhance” your performance, help you lose fat, build muscle, etc.

But what are supplements really and which are the products that are proven to work?

In this article, we are going to shed some light on the most effective supplements you can add to your nutrition plan, so without further ado, let’s get to it!

Stimulation & Recovery

When it comes to training, there are two primary things that happen - First, you go through your run or workout, where you engage your muscles and nervous system, along with many other bodily systems.

After that period of stimulation, comes the recovery part, where all the components and systems that worked recover, and increase their working capacity.

Here are the most crucial things that happen during a workout

Muscle protein breakdown

During strenuous runs, we break down muscle protein, in a process called “muscle protein breakdown (MPD)”.

After your training session is over, that same muscle protein starts recovering in a process called “muscle protein synthesis (MPS)”

When your rate of MPS is greater than the rate of MPD, you go through a successful recovery phase that results in greater strength and size of the musculature.

Creatine breakdown

The main energy molecule for the body during high-intensity activities is adenosine triphosphate (ATP).

However, due to the fact that ATP stores are relatively limited, intense training quickly exhausts those reserves.

To continue muscular activity, the body restores ATP by using the secondary muscle energy stores - Creatine.

That is to say that creatine isn’t just a supplement, but a naturally synthesised compound which serves as an alternative energy source.

Nervous System Activity

High-intensity runs highly engage not just the muscles, but the nervous system as well.

A well-activated central nervous system would allow you to achieve a greater strength output.

There are certain supplements you can use to improve the activity of your nervous system, so keep reading to learn more!

What Is A Supplement, Even?

Nowadays, supplements are advertised as magical products that can somehow compensate for the lack of discipline in your training and nutrition.

However, supplements don’t work like magic.

By definition, a supplement is a thing, added to something else in order to enhance or complete it.

In other words, supplements are added to your already well-established nutrition plan, to complete it- not to replace something that is lacking in it.

The 3 Supplements Worth Taking

In the context of improving athletic output (strength, endurance, etc.) and recovery after that, there are a couple of supplements that are proven to work.

Protein supplements

Contrary to popular belief, protein supplements contain pretty much the same protein as that in foods.

However, in its powdered form, protein is more isolated and can be digested more rapidly, due to the absence of other ingredients.

Protein supplements can be a viable tool to help you derive a solid dose of protein quickly, at a time of need, such as after a run or strength workout.

Even more so, a scoop of protein can grant the body enough protein, at a moment when you don’t have the time for a full meal.

Additionally, there is another variation of protein supplements called “casein”.

In essence, casein is a protein that digests slowly and can be used before bedtime.

Without a doubt, protein is one of the most viable supplements that will help you keep up the rate of muscle protein synthesis and thus, improve gains in the long term.

Creatine

This second supplement on the list is one of the most researched and proven to work products out there in the fitness world.

As we already mentioned, creatine is the body’s natural, secondary energy reserve.

The best-known and proven to work form of creatine is creatine monohydrate, which can be supplemented with just 5 grams a day.

This amount will help you saturate your muscles’ creatine reserves and thus, improve maximum strength, along with strength endurance.

Looking to maximise your output and blast through your plateaus? Take some creatine.

Caffeine

There are days when you just DON’T feel like running and we’ve all experienced that.

Caffeine however is one of the best stimulants, proven to enhance and improve your athletic output, as well as mental clarity and focus.

This ingredient is used in a variety of pre-workout boosters, but can also be found in your everyday coffee or energy drinks.

Don’t forget though, caffeine is safe up to 300-400 mg per day and needs some time to kick in and then, get out of your system.

For this reason, it is recommended that you consume your caffeine ~30 minutes before a workout and not less than 6 hours before sleep (otherwise, sleeping pattern may be disrupted).

Conclusion

Unfortunately, supplements are not the magic they are often promoted to be, however, they can still be made a viable addition to your nutrition plan.

As far as effectiveness goes, protein, creatine and caffeine are the 3 most potent supplements that any generally healthy personal can add to their nutrition plan

All 3 of these supplements will improve your training output and recovery, leading to better gains overtime.

Protein Supplements - Are They Worth It?

Mon, 19 Dec 2022 02:45:00 GMT

Protein is the building block of our bodies

In the world of fitness, protein supplements are without a doubt one of the most commonly used supplements out there.

But are those big tubs of powder really worth it and can they help you pave your way to an aesthetic, functional physique?

In this article, we’ll give you our take on the matter and discuss the different types of protein and their benefits.

Without further ado, let’s see if there’s a faster whey to gains! (see what I did there!!)

What Is Protein, Even?

Besides being a powdered supplement, protein is the building block of our bodies and is in fact, the most essential macronutrient.

The word itself comes from the Greek “protos” meaning primary/first, so that can tell you just how important protein is!

Proteins are basically made up of amino acids that are linked together to form a protein and when we consume protein, the body breaks up the links to absorb the amino acids.

In the body, the functions of protein include but are not limited to:

Protective function
Catalytic function (In order for certain processes in the body to occur, certain proteins called enzymes need to be present)
Structural (Proteins make up the structure of the body and most of its tissues)
Regulative function (Proteins regulate a variety of mechanisms and systems in the body, such as the hormonal system)

Because protein is that important for the body, we need to make sure that we are deriving enough of it from quality sources.

That is, 1.4 to 1.8 grams of protein per kilogram of body weight per day, depending on your body composition and activity levels (i.e someone with more muscle mass that trains more would be on the higher end of the range)

Protein Supplements

Protein powder is a high-protein dietary supplement, which is used to make high protein intake easier or to provide the body with quick, vital protein in times of need or when food intake is not possible.

Some protein supplements contain only one protein source, whereas others contain several.

Animal and plant products can both be used as sources for protein supplements.

Without a doubt, animal protein supplements are the most popular form of protein powders in sports nutrition (made from milk, eggs, meat).

In the past decade however, plant-based protein supplements have also gained traction, due to the increased interest in plant-based diets.

Types Of Protein Supplements

As we just mentioned, there are a wide variety of ways and sources used to produce protein supplements, so let’s have a look at the most popular ones!

Whey Protein

Whey protein is derived from the process of creating cheese and forms about 20% of the

protein found in cow’s milk. It is a high biological value (HBV) protein and contains high levels

of branched-chain amino acids (BCAA), especially leucine. BCAAs stimulate muscle growth

(synthesis) and possibly reduce muscle breakdown; and they are therefore extremely beneficial

for athletes looking to maximise muscular strength and size, or reduce muscle breakdown (catabolism).

Leucine is highly efficient at stimulating muscle synthesis, and research suggests that

approximately 2-3g of leucine per meal maximally stimulates protein synthesis (the same effect

as approximately 20-25g of HBV protein).

Whey protein is usually taken immediately before or after a workout and can be used to fortify

various foods (such as cereals, smoothies and baked items).

There are three types of whey protein:

1. Whey Protein Concentrate (WPC):

WPC is 70-80% protein by weight and contains small amounts of carbohydrate (in the

form of lactose) and fat. WPC is naturally rich in amino acids, particularly BCAAs and

glutamine, which ensure optimal muscle growth. WPC is one of the most popular and

affordable forms of whey protein.

2. Whey Protein Isolate (WPI):

WPI is purer than WPC, containing approximately 90% protein by weight and negligible

amounts of lactose and fat. As with WPC, it is naturally rich in amino acids, particularly

BCAAs and glutamine, but because of the extra processing and higher purity, WPI is the

most expensive form of whey protein. However, there is little evidence to suggest that WPI

provides any additional benefits over WPC.

3. Whey Protein Hydrolysate (WPH):

WPH or ‘hydrolysed whey’ has been partially broken down as a result of the protein being

exposed to heat, acid or enzymes. As such, the chains of amino acids (which make up the

proteins) are reduced in size; and the proteins are therefore suggested to be more rapidly

digested.

Casein

This is another dairy-derived protein supplement that can have a place in a supplement regimen.

Although the amino acid composition of this form of protein is beneficial, absorption is substantially slower (6-8 hours).

Casein has a significant anti-catabolic effect, making it ideal for consumption when fast protein isn't required right away.

The amino acid flow is weaker but longer during casein digestion, making it an essential component of our pre-sleep meal, resulting in a powerful anti-catabolic impact and improved sleep recovery.

Soy Proteins

Soy is considered a HBV protein which is rapidly digested. As the name suggests, it is produced

from the processing of soybeans. Soy protein is available as both a soy concentrate and soy

isolate and contains the full range of essential amino acids.

Soy protein is an ideal source of protein for those who are vegetarian/vegan or who have food

intolerances or allergies to other types of supplemental protein.

All soy products are known to contain isoflavones, a type of phyto-oestrogen. As oestrogen is

referred to as the ‘female hormone’, ongoing research is required to better understand if there

are any long-term complications of ongoing soy protein supplementation (such as hormone

disruption). As the science currently stands, there is no harm from supplementing with soy

protein in typical doses.

Hemp Protein

A newcomer to the protein market, hemp protein is derived from hemp seeds and unlike many

vegetable-based proteins, contains highly digestible proteins.

Hemp protein is a great vegan protein option and includes all nine essential amino acids with a

similar profile to egg and soy protein, however, contains less protein per serve than alternatives,

providing around 50% protein.

Hemp protein also contains fibre and essential fatty acids. Essential fatty acids are the fats

which can only be obtained from the diet, as the body does not synthesise them itself. Having a

source of essential fatty acids in protein powder can therefore be extremely beneficial for those

who consume inadequate dietary fat (e.g. avocados, olive oil, nuts, seeds, animal fat).

Hemp protein also contains many antioxidants and minerals to support health, including iron,

zinc, magnesium, calcium, copper and phosphorus.

Conclusion

The market offers a wide variety of options when it comes to protein supplements and any of these are without a doubt a viable addition to your nutrition plan.

To choose the best option for you, factor in the following:

Type of diet you’re following (are you plant-based or an omnivore?)
Any present/past intolerances to any ingredients contained in the product
Budget

Based on these 3, you will be able to easily pick the best protein supplement for you, which will grant sustained protein intake at times of need, thus improving recovery from running and overall body composition in the long term.

How To Improve Your Gut Health

Tue, 13 Dec 2022 04:15:00 GMT

6 Tips To Improve Your Gut Health

Gut health is of major importance for our overall well-being because our gut is connected to the brain, and it also breaks down the food we consume, which is later turned into vital nutrients.

If you have missed the first part, where I explained everything about the importance of our gut, click here << to learn more.

Expensive prebiotic supplements shouldn’t be your go-to option when you experience gut problems.

The good bacteria your body requires don’t have to come from pills.

In fact, consuming healthy food can impact the number of “good” bacteria we have in our digestive system.

Today we are investigating further into the topic, and we are offering some great tips on how to actually improve your gut health.

6 Tips To Improve Your Gut Health

Change Your Diet

Getting rid of high sugar, trans-fats, and processed food should be your priority if you want your gut to thank you.

Consuming more lean protein such as chicken/turkey breasts, beef topside, fish, and quality fibres (oats, whole-grain bread/pasta) will benefit your digestive system.

In fact, eating a high-fibre diet has been proven to alter our guts in a positive direction.

Keep Yourself Hydrated

Drinking 8 glasses of water per day may sound like the most annoying thing your mum used to tell you, but it is actually true.

Keeping your body hydrated has been shown to have a positive effect on the balance of the good bacteria in our guts.

Don’t Rush When Eating

Keeping a slow pace when consuming food is of major importance for the health of your gut.

For this reason, chewing slowly can help you digest your food better and absorb all required nutrients.

Maintaining a healthy gut and reducing digestive discomfort is guaranteed if you stick to this.

So, next time when you are trying to eat as fast as you can, slow down for a second, and think how your gut will react if you continue at the same pace.

Sleep More

Getting enough uninterrupted sleep is a complicated process for a lot of people, especially those with kids out there.

However, not getting enough quality sleep can have a great impact on your gut health.

Try to prioritise getting at least 7-8 hours a night.

Not only it will help you maintain a healthy gut, but you will also be more productive throughout the day and improve your runs.

Eat Fermented Foods

Fermentation is a process where the sugar many foods contain is broken down into bacteria or yeast.

One of the foods, which is easy to get and cheap is yoghurt.

Yoghurt is rich in lactobacilli, which is a bacterium that can benefit your gut health.

It was proven that people who consume a lot of yoghurt, have more lactobacilli in their gut.

These people have less chance to experience gut inflammation or any other chronic conditions.

However, keep in mind that there are many sweetened yoghurts out there with a lot of added sugar, which are not beneficial.

Always search for a natural yoghurt with no artificial sweeteners.

Eat Dark Chocolate

I can almost see the smiles of all chocolate lovers out there (I know I'm smiling!!).

Polyphenols, which are plant-based molecules that are rich in fibre, are found in dark chocolate.

They travel to our intestines where microbes use them for fuel.

Other foods and beverages that are rich in polyphenols are:

● Blueberries

● Green Tea

● Cocoa

● Broccoli

● Almonds

● Onions

Takeaway Message

A disrupted microbiome, which is found in the gut, can lead to many chronic diseases.

There are a lot of lifestyle changes that you can make and with some effort, you can maintain a healthy gut.

Avoid artificial sweeteners as much as possible.

Eat plenty of vegetables and fresh unprocessed foods. Beans, legumes, and whole-grain foods should also be in your diet.

What are you waiting for?

Your Gut Health is in your hands now.

Go and make the most out of it!

Why Gut Health Is Important

Wed, 07 Dec 2022 01:00:00 GMT

Why Gut Health Is Important

“Gut health” relates to the function and balance of bacteria in some parts of the gastrointestinal tract.

Optimally, organs like the oesophagus, stomach, and intestines all work side by side to allow us to eat and digest food without feeling any discomfort.

However, there are many people world-wide . struggling with digestive diseases.

The food we consume is broken down in our guts, where it is turned into nutrients, ready to enter our bloodstream.

Yet this won’t be possible if we have an unhealthy digestive system.

A healthy gut contains immune cells and healthy bacteria that fight infectious “pests”, such as viruses, fungi, and bacteria.

Having a healthy gut is extremely important for our general health and well-being because it communicates with the brain with the help of nerves and hormones.

But how do you know if you have an unhealthy gut?

Signs Of An Unhealthy Gut

● Sleep Deprivation and Persistent Fatigue

An unhealthy gut is a guarantee for sleep disturbances.

Poor sleep and insomnia potentially lead to chronic fatigue and a decrease in our productivity.

Serotonin, one of the hormones of happiness, is actually produced in the gut.

For this reason, having an unhealthy digestive system leads to producing less serotonin, which makes our life miserable.

● Food Intolerance

When we have difficulty digesting certain types of food, we experience food intolerance, which is completely different than food allergy. (It is caused by a reaction of the immune system)

● Unintentional Weight Change

Caloric consumption is the primary reason why people lose or gain weight; however, unintentional weight change could occur for another reason.

When we have an unhealthy gut, it harms our body in a way that it has a problem absorbing nutrients.

Furthermore, our body’s ability to store fat or regulate blood sugar is also damaged.

Having decreased nutrient absorption increases our appetite and urges us to overeat.

● Irritated Skin

An unhealthy gut does not only harm us from the inside but externally as well.

Inflamed gut leads to “leaked” proteins from the gut to the skin, which causes irritation and itching.

Moreover, a bad digestive system could potentially lead to skin disorders such as eczema.

● Autoimmune Conditions

The impact of the gut on the immune system has been tested many times in the past.

Researchers have found that an irritated gut is related to systematic inflammation, which changes the proper function of our immune system.

This leads to autoimmune diseases where the body doesn’t protect itself versus harmful “enemies”, but it rather attacks itself.

Some autoimmune conditions are:

● Coeliac Disease

● Ulcerative colitis

● Irritable bowel syndrome (IBS)

● Type 1 diabetes

● Crohn’s disease

Other signs of an unhealthy gut are:

Abdominal Pain
Bloating
Loose stools
Constipation
Heartburn
Nausea
Vomiting

Influence Of Gut Health On Our Bodies

The microbiome within the gut is created from trillions of bacteria, other microbes, and fungi.

It plays a major role in our general welfare because it helps with controlling digestion and benefitting our immune system

A disproportionate amount of healthy and unhealthy microbes within the intestines might lead to obesity, high blood sugar, high cholesterol, and other disorders.

I suggest eating a wide assortment of fruits and veggies to help support the growth of healthy microbes in your gut.

Takeaway Message

A healthy gut is important for maintaining a balance in our body and its proper functions.

Immune cells and healthy bacteria have a vital role in our body because they are connected to the brain.

We hope you understand how important it is to keep your microbes and healthy bacteria under control, for your overall wellbeing.

In part 2 of this article series, I’ll tell you the fundamental, actionable tips to instantly implement in your daily life and make your gut happy!

5 Questions That Will Help You Find Happiness

Thu, 24 Nov 2022 03:27:22 GMT

There are countless opportunities for us to be happy!

There are countless opportunities for us to be happy, but we often pass them by without realising it’s what we’ve been waiting for all along. If you find it hard to spot these opportunities, here are 5 questions that will help you recognise the signs.

1. What do I have in my life that I am truly thankful for?

We've all got a lot to be thankful for. But most of us take these for granted. For example, just the fact that we are breathing and alive right now is going to go unnoticed by most of us. But when we fall ill, or worse, when we’re on our deathbeds, only then do we realise how important each breath was.

2. Am I spending my time with the right kind of people?

There's an old saying that goes, tell me who your friends are and I'll tell you who you are. Take a look around you. Are you surrounded by the right kind of people? Do they make you happy? Or are they dragging you down into a downward spiral?

3. How much money do I really need?

Money is important, but not that important. Sure, when you have loads of money, it’s easier to buy the things that can make you happy. But did you know that having money doesn’t automatically translate to happiness? There are a lot of unhappy, but extremely wealthy people out there.

4. What am I doing to make the world a better place?

Paying it forward is a great concept that every person on this planet should practice daily. Make it your legacy to leave the world a better place than when you found it. Do whatever it takes to make a difference in someone else’s life. Trust me, you’ll feel a whole lot better about yourself at the end of the day.

5. Am I living the life I want to live?

Ah, the million-dollar question. Are you truly living the life you want for yourself? Or are you living it because that’s what others expect you to do? Only you know the answer to that. If you truly want to find happiness, you need to love what you’re doing and live the life you want.

The basic guide to healthy eating

Thu, 24 Nov 2022 02:45:47 GMT

How to get started on healthy eating habits.

If you’re currently not eating an overly healthy diet, it can feel difficult to start. However, healthy eating, along with running, is very important for maintaining good bodily functions and living a disease-free life. If you struggle with healthy eating, then you know that breaking the unhealthy habits can be the most difficult part of the process. Therefore, if you genuinely want to live the best lifestyle possible, it is important to follow these tips to start eating a healthier diet.

Now I know we’ve all heard this one, but truly the first step when you want to start eating your way to a healthy lifestyle is to rid your home of all temptations that will distract you from following better eating habits. Ideally it would be a wise course to keep junk food and beverages out of your house so as not to be tempted to snack during the day. If you’re worried about getting hungry, keep healthy snacks like carrot/cucumber/capsicum sticks, yoghurt, fresh fruit, or wholemeal crackers on hand. If you find that you just cannot bear to toss out the sweets, try keeping something on hand, like Lindt 80% dark chocolate, or Peak Chocolate. Eating a few, (emphasis on few) of these won’t ruin your diet but also will give you that little sweet fix you crave.

Another great step to healthy eating, when you’re first starting the process, is to take a few moments to learn what foods are the healthiest for you and how they work within the body. To start eating healthily we must begin by thinking healthily. Most people understand that fruits, vegetables, and quality meats and dairy products are good for you, but few people understand why. The key is learning about nutrients. When you understand how specific nutrients work and why you need them, it becomes more reasonable for you to make healthier choices for your body. Knowledge really is power! Stay tuned for future articles that will cover all of this!

Preparation is a major key in commencing a new healthy diet. You must take into consideration your schedule for meals. If you often eat in a rushed hurry at odd times of day, you are probably more inclined to grab a rushed meal which will probably do more harm than good. So plan ahead! Instead of grabbing a fast food lunch on the go, take a prepped lunch to work, complete with a healthy wrap and some fresh fruit and vegetables. Remember not to forget your evening meal, a simple plan to have a meal ready before you get home would be perfect, but in our fast-paced lifestyle, sometimes this just can’t be done. One way to solve this problem is to plan out your evening meals for the week on the weekend. Perhaps just before you do your weekly shopping. Another warning: when going to the shops, do not venture there hungry because if you're anything like Ron, you can convince yourself that one or two chocolate bars won’t hurt! That becomes the first break in your healthy eating. If you want help, I can plan all of your meals and snacks, complete with recipes. Click here<< to find out more!

Initially some may find it difficult to make these necessary changes to healthier eating. Along with the difficulty of change, you may not feel well for a short period of time. Usually this is normal as your body is adjusting to your new and improved lifestyle and is cleansing itself from the unhealthy toxins built up from poor eating habits. However, if this feeling continues or you are worried a visit to your doctor would be the correct thing to do.

Start with baby steps. Even if you only replace one soft drink a day with a glass of water, you are really improving your health. If you eat fast food every day for lunch, try replacing that half of the time with better quality foods. When you start by taking small steps you aren’t cutting out all of the foods you love all at once. By taking your time to learn about your eating habits and slowly replacing them with better meals, by taking the time to learn and understand why you should be doing that and making the necessary changes in an orderly fashion, you will feel much better within yourself physically, mentally and emotionally and well on the road to becoming as healthy as you can be.

4 Common Traits Of Happy People

Wed, 21 Sep 2022 05:11:14 GMT

There's something special about happy people.

Apart from smiling and laughing more often than the rest of the population, happy people also have these four traits in common:

1. They live in the present

Happy people focus on what’s happening right now. They know that whatever happened in the past, stays in the past. There’s no point mourning about it in the present. So, they make the most of what they do have. They learn from their mistakes and failures in the past, but they don’t dwell on it too much. Which is the exact opposite unhappy people do.

Most people are unhappy because they let themselves get too attached to the past. If you’re one of them, you’ve got to learn to let go. Move on and focus on what you’ve got right in front of you, right this very moment. Otherwise, you’re going to miss out big time on the present, and you’ll only add it to your long list of things you regret.

2. They’re optimistic about the future

Happy people aren’t naïve. They know the future is important. They can’t simply live in the present, and not have a good plan for the future. They’re optimistic about what the future holds.

If you’ve got a good thing going, you’d want it to last as long as possible. This is why happy people want to protect their source of happiness. They’re not going to throw it away for some silly things that are going to cost them a whole lot more.

3. They appreciate everything

Gratitude is often overlooked in one’s quest for happiness. It’s so easy to look beyond the good things you do have and go straight to wishing for things you know are way out of your league.

Let’s talk about money: for most people, being wealthy is their ultimate goal. They think that when they become rich, they can finally be happy. But, oftentimes, this isn’t the case. You can be happy without being wealthy. Try to appreciate the gift of life, family and friends, good health, etc. Life’s not all about money, you know.

4. They have a good sense of humour

Happy people know how to roll with the punches. They don’t dwell on whatever negative thing’s happening to them right now. They take it all in stride. They try to find the humor in everything. This is why happy people are such a joy to be with – they help other’s see things in a different and more positive light.

These are traits that you can develop in yourself!

10 Tiny Improvements You Can Make to Yourself Right Now

Fri, 09 Sep 2022 01:59:18 GMT

We all want to be the best versions of ourselves.

We all want to be better. We all want to be the best versions of ourselves. Problem is that getting to this point can be difficult when you have so little time and energy left in a typical day.

Attempting to start a huge new run or workout regime that doesn't match your work hours will often just be met with resistance, failure, and disappointment. These are huge changes that you hope to enact, and very often we don’t have the energy or time to make them happen.

So instead, why not start very small and then let those little changes add up to a better you? Here are ten tiny improvements you can make to yourself right now.

1 Make Your Bed in the Morning

This is a great way to “train” your willpower, not to mention improve the bed you come home to that evening. You’ll even sleep better!

2 Wake Up Ten Minutes Earlier

What could you do with ten more minutes in your day? Just move your clock ten minutes earlier, you’ll hardly notice the difference.

3 Take Omega 3 Fatty Acids

This boosts brain function, energy, immunity, and more. It also helps to fight inflammation, and most of us don’t get enough of it.

4 Get Outside (even if you don’t have time to run)

For at least five minutes a day. You’ll sleep better, boost vitamin D, get more fresh air, and even improve your temperature regulation and immune system. Going for a run would be best, but even just having your lunch outside will help!

5 Meditate for Five Minutes

Meditation has HUGE and profound benefits. It’s also something that can be hard to stick with. So start with just five minutes a day, that’s actually enough to see improvements in mood, focus, and more.

6 Drink More Water

You’ll look better and feel more energetic. Most of us are permanently dehydrated.

7 Get New Shoes

Or a watch. Or a running top. Or even something as small as socks! In short – make one little change to improve the way you look. You’ll feel better and that will translate to people treating you differently.

8 Breathe With Your Mouth Closed

If you don’t already, make this a commitment. You’ll find it actually improves your looks and it helps to better filter and improve the oxygen coming in. And it might even improve your running!

9 Run Nearly Every Day

This will boost energy levels, develop the habit of consistency and serve as the basis for a larger training program.

10 Floss Your Teeth

A small thing that not only makes your teeth cleaner but has been shown to reduce risk of cancer and more!

Not all self-improvement changes have to be monumental. Let me know how you go with these small changes!

8 Easy Ways To Overcome Negative Thoughts and Self-Talk.

Thu, 01 Sep 2022 00:30:27 GMT

Don’t let negativity ruin your day.

Negative thoughts can affect your happiness and peace of mind in so many ways. You could be happy one minute and the next, your mind is running off in the opposite direction. Don’t let negativity ruin your day. Here are eight easy ways you can overcome negative thoughts:

1. Take a deep breath and tell yourself to stop

You need to be self-aware for this tip to work. The moment you realise you’re thinking negatively, just imagine tapping yourself on the shoulder and telling yourself to take a deep breath and stop the negativity. Once you’ve gathered your thoughts, re-focus your attention on what’s at hand.

2. Analyse your negative thoughts

A lot of things that go on in your mind can be pretty irrational, but when negativity’s clouding your brain, it’s easy to overlook this fact. So, instead of taking your negative thought at face value, try breaking it down. You’ll see that it’s not going to be so bad, after all. Think about, will this matter in 5 days? 2 days? 2 hours? Can you reframe your negative thoughts into positive ones?

3. Talk it out with someone you trust

Sometimes you just need to air your thoughts and feelings out. Talk it over with your closest friend and ask for their advice. Perhaps they’ll be able to offer better insight and give you some positive alternatives.

4. Go for a run

Clearing your head from time to time is important. When you feel like your negative thoughts are choking the life out of you, and telling yourself to stop thinking negatively isn’t working, then it’s time to go out for a run. Occupy yourself and get busy doing something you love to take your mind off things.

5. Think about the things you’re thankful for

Practicing gratitude is important. Keep a list of things you’re grateful for, both tangibles and non-tangibles. When you start feeling down and sorry for yourself, take a look at your list and remind yourself why you’re fortunate. Use this as motivation to continue with your day and your goals.

6. Make someone smile

One of the best ways to free your mind from negative thoughts is by giving a bit of your time and attention to someone else. Do something nice for a family member or a friend or even a random stranger on the street. Make it a daily goal to make someone smile or happy, and you’ll forget you ever had negative thoughts to begin with!

7. Switch off the negativity

Stop doom scrolling on your phone, switch off the news feed on your phone and don’t watch the news. If someone around you starts to tell you negative news or starts complaining, politely excuse yourself. Surround yourself with positive people.

8. Practice mindfulness

Really focus on being in the present moment, not ruminating on the past or possible future. Be in the here and now. You only have this present moment, feel and experience it fully. Have mantra to dispel negative self-talk and thoughts: “I control my thoughts”, “I am joyful and have happy thoughts about my life” or “I release unhelpful thoughts”.

If you want to learn more about being mindful in the moment and better able to deal with negative thoughts, join my 28-Day Mindfulness for Runner’s Challenge that starts Monday 19 ^th September.

To register, click here <<

Antioxidants: Eat All Your Colours!

Wed, 24 Aug 2022 23:35:50 GMT

Antioxidants are all the rage today. And, justifiably so.

Antioxidants help neutralise free radicals which cause cell damage, which ultimately can lead to diseases of the heart and cancer. It seems everywhere you go it's blueberry this and blueberry that. You have your choice of wild blueberry juice, blueberry-pomegranate juice, blueberry-cranberry juice and so on and so on.

Now, don’t get me wrong. I love blueberries. But, in our rush to embrace the latest antioxidant food craze (blueberries, cranberries, pomegranates) we’re ignoring some very high-antioxidant foods that are probably sitting ignored in our fridges and pantries.

“What?” You ask, “What could possibly be higher in antioxidants than my beloved wild blueberry?” Well, how about the small red bean? That’s right, I said “bean.” The small red bean actually has more antioxidants per serving size than the wild blueberry. And the red kidney bean and pinto bean have more antioxidants per serving size than a serving of cultivated blueberries.

What other foods are high in antioxidants? For starters, there are artichoke hearts, blackberries, prunes, pecans, spinach, kale, potatoes and plums. And, no, that’s not a mistake. Potatoes are on the list of foods high in antioxidants.

The truth is, there are many common foods high in antioxidants and you should not just restrict yourself to one particular food source. Why? Well, have you ever heard the expression, “eat your colours?” That refers to the fact that foods are in different colour “families” containing different types of antioxidants which have different benefits. For example, the yellow-orange colour family of peaches and nectarines help our immune systems. The purple-red colour family of foods (pomegranates, plums, berries) helps reduce inflammation. It’s important to eat foods from all colour groups to reap the full benefits of antioxidants.

The good news is that you can eat healthy foods high in antioxidants (by eating them raw, cooking them, or juicing them yourself) without having to pay a high price for the “flavour of the month” antioxidant juices being peddled in the supermarkets.

So, give your blueberries some company at the dinner table. Invite some beans, spinach, potatoes and artichoke hearts and enjoy your antioxidants!

2 Keys To Boosting Your Inner Confidence.

Wed, 17 Aug 2022 00:36:05 GMT

I've been coaching for a few years now, and the biggest thing I've learnt - both for me and for my clients - is that inner confidence is the key to it all.

There are all kinds of strategies, ways of thinking, patterns of behaviour and practical tips for improving your life and feeling better about yourself, but they're all redundant if the foundation isn't there. That foundation is the real you, the you that you know deep down you are. The trick is that it takes confidence to find that and to bring out who you are – here are the three keys to real inner confidence.

1. Get To Know Your Values

Personal values are a big passion of mine and I often get carried away with myself when I talk about them. I make no apology for that though – they’re one of the most important things you can know about yourself and are vital in getting genuine inner confidence. Your values are ten thousand feet down inside you, right at the very core of who you are; and they’re the building blocks, the foundations and cornerstones for you. A value is something in yourself, in others or in the world that’s most important to you, and could include things like beliefs, progress, family, fun, nature, achievement or freedom.

Why is it that some people and situations leave you feeling angry, frustrated, demotivated or deflated? It’s because one or more of your values is being denied, suppressed or repressed – and we experience that as a negative experience because it’s denying a fundamental piece of who you are. You know those times when you’ve felt really alive, amazing or buzzing? Those are the times when one or more of your values are being honoured, and you can get more of that by living according to them.

Your values are all yours, and no matter what happens, no one can ever take them away. You can have absolute confidence in them because they’re there all the time just waiting for you to notice and use them. When you get to know your values, you can start to make choices and align your life around them. It’s so simple and it feels amazing because all that really means is that you’re allowing who you are to live in the real world.

2. Exercise the Muscle

Confidence is a muscle, and like any muscle you need to exercise it so that it doesn’t shrink and waste away. The problem is that unlike your biceps or glutes, which tend to stay in the same place, your confidence muscle can be harder to find. How do you develop your biceps or firm up your glutes? By doing exercises that are designed to work that muscle over a period of time until you see the results you were looking for.

It’s just the same with confidence. Let’s say that you’re the kind of person that doesn’t take many risks, the kind of person who goes through each day doing what needs to be done and doing it well, but not really stretching yourself. You might talk yourself out of doing something (like a big race) because it’s too scary or because you think to yourself ‘I’m not good enough,’ or ‘I don’t really want it anyway.’ That kind of person lives within what they know and what keeps them safe and comfortable. The fewer risks they take, the less confident they need to be and so the less confident they become.

To work your confidence muscle you need to be prepared to take risks – big or small. You need to be willing to stretch yourself in an unfamiliar direction, to try something new or try something in a slightly different way. You need to open yourself up to the possibilities around you and push yourself to increase what you know, what you do and who you are. The more open you are to risk, opportunity and possibility the more confident you need to be, and so the more confidence you’ll develop. That’s your confidence muscle – the question is, what are you going to do to exercise it?"

Work + Rest + Success

Fri, 12 Aug 2022 03:13:37 GMT

Work + Rest = Success!

Today’s topic is Recovery!

As the saying goes, Work + rest = success!

When you train, you are applying stress to the body. Stress in this instance is a catalyst for improvement. It is a necessary component of a good training plan. However, a good coach knows that an athlete doesn’t get faster or stronger during the application of this stress (running), but instead improves from the adaptions that take place during rest and recovery. Recovery is the limiting factor to performance for so many athletes these days, and recovery includes not only the body, but the mind too. Athletes need to see rest and recovery as the equivalent of recharging batteries or re-fuelling the car. A strong focus on recovery will increase your performance and enjoyment of your sport.

Recovery should be a part of any training plan. Your success will be compromised if you don’t have adequate recovery. The things you do to promote recovery are pretty much just as important as the running, strength training and cross-training that you engage in on a daily basis. If you focus on recovery you will be able to get the best out of your body and mind, come race day. Recovery is more than just having a regular rest or easy day.

The core components of recovery are;

· Nutrition

· Sleep

· Massage (including self-massage)

· Stretching

· Rest days

· Stress management

· Recovery modalities (such as cryotherapy, compression boots, etc)

This sort of a focus on our daily habits highlights the fact that what you do the other 22 or so hours of the day when not running are actually very important for your running! In fact, those hours are probably having a far bigger impact than you can possibly imagine If you want to improve as an athlete (and if you are a runner, you are an athlete), then you need to focus on recovery. Once you do, you will wish you had earlier!

Focusing on rest and recovery is a form of self-care. I run every day, but I have a strong focus on recovery. I will outline what I do, then discuss what the most important elements to start with are. Firstly, I prioritise sleep. I am getting ready for bed between 8.15 -8.30. I get up between 4.20 and 5.10 so this is necessary. Once I get up for a run, I take a collagen powder for my tendons and ligaments, have my coffee, then use the Thera gun on my calves. I then do some foot strengthening exercises, as well as nerve flossing exercises. Then I go downstairs and hang from my inversion board. Outside I do a variety of dynamic warm-up moves as my Garmin gets gps. I then run and as soon as I get home, I focus on quality nutrition and lots of it. In the evening I use the massage ball to self-massage my glutes, hips, calves and shin. I also have a tool for getting into my psoas. I then do my foot and flossing exercises again, then spend about 15-20 minutes stretching. After this, I use the TENs machine for an hour. I ensure during the day that I am consuming lots of quality food: protein with every meal/snack, lots of veg and lots of fluid. I take vitamins and minerals to support my health: Vit C, iron, multi-B and Vit D in winter. Just before bed I take Magnesium, and have a Peak Chocolate magnesium hot chocolate (don’t forget to use the code ISOBELROSS all caps no spaces to get a 15% discount, I use it!!) I then rinse and repeat. As you all probably know, I love to go see Luke Nelson at Health & High Performance in Mont Albert to get a regular checkup and to keep the niggles in check, I really think prevention is better than cure! I also have regular massage, shout out to Stephen Smith who is awesome.

The most important take-aways from all this is my focus on sleep and nutrition. I believe these two are, hands down, the most important elements of recovery. People have always asked how I recover so well, and the main thing is my focus on getting that nutrition in as soon as I finish running and not waiting because I don’t feel like it, or because I think it might help me lose weight. I don’t run to lose weight or maintain my weight (although that’s part of the reason I started running, and it certainly does keep me at a good weight, but that is not my main goal). I train for performance, and nutrition fuels that performance. If I just wanted to lose weight I wouldn’t have become an ultra runner, there’s much easier and less painful ways to lose weight! As a runner I have been thinner than I am now and I am here to tell you it did not help my performance. Food is performance fuel. You need to eat. And being thin is not indicative of doing well, especially in ultra-running and especially if you are doing ultras in the mountains. You need to be strong and healthy to avoid injury and to have the energy to race for hours.

Then, I sleep on a regular time scale every night, including weekends. I get up and go to be around the same time 7 days a week. Trust me, if you do nothing else but focus on these two, your performance and just general day-to-day wellbeing will improve.

Many people focus on the wrong things: compression boots and cryotherapy when just adding an extra hours sleep and eating enough quality food throughout the day would work better, and be a whole lot cheaper and easier to implement.

Sleep is so important as this is the time the body needs to repair and rejuvenate. Scrolling social media or watching Netflix is not as good for your running as sleep is. I can guarantee it. Focus on sleeping in a dark room (no lights from things charging or TVs in the room). To be honest, I don’t even believe in TVs in the room. So, a dark room, which should also be quite cool. You should have a window open so you have fresh air to breathe. They say it is best to wake naturally but we all know that isn’t possible. And, don’t try to make up for sleep on the weekend!! This just puts your whole circadian rhythm out of whack and makes the week that much harder. An extra hour on the weekend is fine, but not 2-3 or more. Also, limit naps to about 20 minutes. No coffee after lunchtime.

Now, although I rarely have a rest day, I do have easy/active recovery days. On these days I run very easy. I know a lot of runners think they do, but I think often their runs end up in that grey zone of not hard enough to be a workout but not easy enough to be a recovery run. A recovery run is just spinning the legs. I find my body feels better and recovers better with this than with complete rest. It’s just the way I am, but not all people are like me and for some people it is essential that they have a rest day.

Of the ancillary items of compression boots, cryotherapy, hot/cold therapy and so on, I don’t do any of it. I occasionally go in a flotation tank but that is more for mental recovery rom life than physical recovery rom running.

I focus on my recovery modalities as hard as I focus on running. I feel as guilty if I miss a stretching session as if I miss a workout. You need to think of your recovery activities as a core element of your run training, not a side dish. If all you do is run, I’m sorry to say it’s not enough. You may be a newer runner and can get away with it (although even in the early days when I was working full time with young children and running 120-130kms a week, I still stretched every day) but as the kms clock up on your body mileage you will find you actually NEED to do some of these things. Best to start before you are battling injury. Start now! But like I said, first focus on sleep and nutrition. Now, although I can’t help you with sleep, I can help you with nutrition. Check out my website peakendurancecoaching.com.au and see what nutritional services I provide. I would love to help you nail that aspect of your training. Also, if you want to find out more about personalised coaching that will improve your running and race performance, contact me now on Isobel@peakendurancecoaching.com.au

If you want to download my free eBook on recovery, click here ! I have worked on this and would love you to take advantage of this offer.

Are you a stress eater? Or meal skipper?

Thu, 14 Jul 2022 06:00:46 GMT

Easy ways to reduce stress.

If you’ve ever had a stressful day (or year!) that affected your eating habits, you are NOT alone.

In a study, more than 75% of adults said that stress played a role in their eating during the past month.

This included overeating, eating junk foods, or not eating. Many of them said it happened weekly.

They also said it made them feel sluggish, lazy, disappointed in themselves, and/or irritable.

The good news is that I have a few tips below to stop stress from getting in the way of your results when it comes to food.

But before I get into the tips, it’s important to know WHY stress affects our appetite.

Knowing why can help you manage the situation when you’re in it!

When you get stressed, your body releases hormones to help you deal with stress.

Not only can these hormones – including adrenaline, insulin, and cortisol – cut your appetite and/or make you crave high-calorie, high-fat foods …

They also can make your body store MORE fat than when you’re relaxed.

Not cool, hormones!

This means it’s NOT a willpower issue, but an actual physiological response. Knowing this can help stop you from giving in to it when it happens.

4 Steps to Stop Stress Eating (or Not Eating)

Acknowledge it!
If you’re feeling stressed and notice your appetite is gone OR you start craving junk food, remind yourself that you're stressed … and focus on dealing with whatever is actually stressing you.
Exercise.
Go for a run or even a walk, do a workout, basically MOVE – it’s one of the fastest stress relievers and mood boosters there is. Plus, it can get you out of the situation and into a new perspective.
Meditate or do deep breathing.
Just 5 minutes can help you feel calmer, more focused, and less stressed.
Talk it out.
Taking a few minutes to get some support with whatever is bothering you can help you take back control.

And … if this is something you deal with regularly, it can help to talk to a professional who has experience with eating issues.

These tips will help YOU gain back control, instead of letting your body lead the way.

Eat Your Stress Goodbye - Stress Reducing Diet

Wed, 06 Jul 2022 06:03:34 GMT

Eat Your Stress Goodbye - Stress Reducing Diet

When you’re stressed out, the foods that you’re turning to are most likely going to be traditional ‘comfort’ foods – think big meals, take-out, fatty foods, sweet foods, and alcohol. Let’s face it – we’ve all found some comfort in a tasty meal and a bottle of beer or glass of wine when we’ve been stressed out or upset about something. However, this isn’t a good permanent solution.

When you’re turning to unhealthy foods you can feel better temporarily, but in the long run, you will feel worse. When your body isn’t getting the right nutrition, you can begin to feel less energetic, more lethargic, and in some cases less able to concentrate and focus. All of this can lead to even more stress.

Foods that Fight Stress

If you’ve been feeling more stressed out than usual lately, it’s important to know which foods are best to choose and which to avoid when it comes to combating stress and helping you to deal with feelings of stress and anxiety. The best way to fight stress is to have a healthy, balanced diet which includes a moderate amount of each of the different food groups.

Filling up on foods such as whole grains, leafy vegetables, and lean proteins as the basic staples of the diet is the best way to ensure that your body gets the optimum amounts of nutrients to fight both physical and mental health problems. When it comes to choosing the foods to eat, some have a range of great properties which help the body to combat stress. Choosing these stress-busting foods will help to heal and calm your mind permanently, rather than providing a temporary fix.

Some of the best stress-fighting foods include:

• Avocado – Avocados are a creamy and versatile fruit which can be eaten in a range of different ways whether you enjoy it raw, made into sauces, dressings and dips, or in a smoothie. These nutrient-dense fruits have the properties to stress-proof your body, thanks to their high glutathione content which specifically blocks the intestinal absorption of certain fats which cause oxidative damage. Avocados also contain higher levels of vitamin E, folate, and beta-carotene than any other fruit, which boosts their stress-busting properties. However, be careful with portion control when eating avocado, as it is high in fat.

• Blueberries – If you’re feeling stressed out and reaching for the snacks, swapping chocolate or chips for one of the best superfoods is a great way to help you deal with your stress levels and achieve a higher level of calm. Blueberries have some of the highest levels of antioxidants, especially antho-cyanin, which means that this berry has been linked to a wide range of health benefits including sharper cognition, better focus, and a clearer mind – all of which can help you to better deal with stress.

• Chamomile Tea – Of course, it’s not all about what you’re eating when it comes to managing stress; what you’re drinking can also alleviate or worsen the stress you're feeling. Drinking liquids which are high in sugars and caffeine, such as coffee, energy drinks or soda, can actually increase your stress levels if consumed regularly. Chamomile tea has long been used as a natural bedtime soother, and it has also been used in clinical trials, which determined that chamomile tea is effective in reducing the symptoms of generalized anxiety disorder.

• Chocolate – Although it’s usually seen as an unhealthy treat, there is an undeniable link between chocolate and our mood. Studies have shown that eating chocolate can actually make you happier. However, that doesn’t mean that you can start munching on chocolate bars every time you're stressed out – chocolate works best as a de-stressor when eaten in moderation and as part of a healthy and balanced diet. Dark chocolate in particular is best for you, as it contains more flavonols and polyphenols, two hugely important antioxidants which can help combat stress, more than many fruit juices.

• Beef – Grass-fed beef is not only kinder to the planet and to animals, it’s also good for people, too. Grass-fed beef has a huge range of antioxidants, including beta-carotene and Vit-amins C and E, which can help your body to fight stress and anxiety. If you’re looking for more reasons to spend a little more money on organic, grass-fed beef, it’s also lower in fat than grain-fed beef whilst being higher in omega-3.

• Oatmeal – Oatmeal is great in that it can be a filling comfort food, but also has a large number of healthy properties to actually make you feel better from the inside out. A complex carbohydrate, eating oatmeal causes your brain to produce higher levels of the feel-good chemical serotonin, helping you to feel calmer and less stressed. Studies have shown that kids who choose oatmeal for breakfast tend to be much sharper throughout the morning in school compared to kids who had alternative morning meals.

• Walnuts – If you’re looking for a healthy snacking option which will help you to stay better in control of your stress levels, walnuts are a great choice. There is no denying the sweet, pleasant flavor of walnuts and they can be a tasty snack for in-between meals or as part of a desert. A versatile nut, walnuts are great for salads, or add them to a sweet treat such as coffee and walnut cake.

• Pistachios – another food which is great for snacking on and can also help to combat stress and anxiety in the long term is pistachios. Studies have found that simply eating two small, snack-size portions of pistachios per day can lower vascular constriction when you are stressed, putting less pressure on your heart by further dilating your arteries. Along with this, the rhythmic, repetitive act of shelling pistachios can actually be quite therapeutic!

• Green Leafy Vegetables – leafy, green vegetables should be a pivotal part of anyone’s diet. Along with helping to combat stress, leafy greens are full of nutrients and antioxidants which help to fight off disease and leave your body feeling healthier and more energized. Dark leafy greens, for example spinach, are especially good for you since they are rich in folate, which helps your body to produce more mood-regulating neurotransmitters such as serotonin, which is a ‘feel-good’ chemical. Making leafy greens a part of your diet will help you to feel happier and less stressed out overall.

• Fermented foods – last but not least, eating fermented foods such as yogurt can help to keep your gut healthy, which actually in turn will help to improve your mental health and reduce stress levels. The beneficial bacteria which are found in fermented foods such as yogurt actually have a direct effect on your brain chemistry and transmit positive mood and behavior regulating signals to your brain via the vagus nerve.

Putting Together Your Diet Plan

Planning your meals wisely is key to not only staying physically fit and healthy, but also to staying mentally strong and being able to best manage your levels of stress. Knowing which foods to avoid and which are the best to reach for to snack on when you’re feeling worried and anxious is important to helping you get control over your emotions and fears.

When you’re feeling stressed, you may be tempted to reach for classic ‘comfort foods’ – usually foods which are laden with sugar, very starchy, or greasy. However, although these foods can make you feel momentarily better, they will actually make you feel worse in the long run.

Having stress-busting snacks such as fresh berries, dark chocolate, yogurt, walnuts or pistachios, or even a fruit smoothie with avocado and leafy greens in it can help you to feel better in both the short and long term when it comes to stress. When it comes to combating and dealing with stress in the long run, it’s important to make sure that for the most part, you are eating a diet which is healthy and balanced.

In order to stay on track, it’s a good idea to make a meal plan for your week and plan ahead to make sure that you have a good selection of these stress-busting foods in your kitchen to make meals and snacks from when you’re feeling like stress-eating. Making sure that the majority of your meals include foods such as lean proteins and leafy green vegetables will not only make you feel healthier overall, but can improve your mental health and stress levels, too.

A good example of a healthy, stress-busting menu would be:

Breakfast: Oatmeal with berries or a fruit smoothie with avocado and berries

Mid-morning snack: Natural yogurt with fruit or a handful of pistachio nuts

Lunch: A wholemeal pasta salad filled with plenty of leafy greens

Afternoon snack: Dark chocolate

Dinner: Grass-fed beef with vegetables

Before bed: Chamomile tea

Of course, you don’t need to stick to this menu – but it gives you a good idea! Remember to exercise good portion control when eating foods such as nuts, chocolate, yogurt or avocado! As the saying goes, you are what you eat – so make sure that first and foremost, you’re filling yourself up with foods which are good for your mental health.

9 Ways To Combat Fear

Wed, 29 Jun 2022 05:39:39 GMT

Feel the fear and do it anyway..

Fear gets to the best of us, whether it is fear of failure, fear of success or even fear of fear. All of us have experienced fear at some point in our lives and it can be a real stumbling block that holds us back from being truly successful.

Fear can’t hold you back forever, if you don’t let it. There are several ways to overcome fear, here are my top 9:

1. SEPARATE REALITY FROM PERCEPTION

Ask yourself what is really going on, locate the facts and place them over your feelings.

2. IDENTIFY THE TRIGGER

Figure out what it is in a situation that triggers you. Learning to identify it will help you learn to combat it.

3. KNOW WHERE FEAR LIVES IN YOUR BODY

A lot of times, fear takes over physically. It affects different people different ways. Identify if/how it affects your physical body and do the work to take care of your body. Ex: if you hold stress in your back, you can learn stretches, foam rolling, etc. to avoid the pain.

4. PRACTICE GRATITUDE

Everyday, list out 1-3 things you are thankful for. It doesn’t matter how big or small it is, gratitude helps shift the mind into a positive light, which overtime, overcomes fear.

5. LISTEN TO YOUR INNER VOICE

Monitor your inner conversations. If you wouldn’t say it to a friend, don’t say it to yourself. Speak positively to yourself and remind yourself of your strengths.

6. CREATE A NEW ASSOCIATION

Remind yourself that the feeling and the moment will pass. Focus on the positive outcome of the situation, rather than the scary in-between.

7. LOOK AT THE GLASS HALF FULL

Perception is a very powerful thing, and how you feel about your situation dictates how you respond. So think positively and you’ll give yourself a much better chance of success. This won’t happen overnight; practice with just one thought. What is one recurring negative/fearful thought you have? Work on reversing this one thought. Overtime, this will become a habit.

8. PRACTICE BREATHING EXERCISES

Breathing helps centre your body; when you stop breathing, your heart stops beating. You can do a grounding exercise, or even just take 5 deep, long breaths at any point to calm and centre yourself. It is best to start your day with this, but feel free to practice all day long.

9. CREATE A SAFE SPACE

When you feel safe and secure, there is no room for fear. Find somewhere safe you can retreat to when ill feelings begin- whether this is a real place such as your bedroom, or a place in your mind such as the beach. This sense of comfort will soothe you and allow you to face your fear.

Please keep in mind, these are just 9 strategies, not everything works for everyone. But this is a place to start. Start implementing these techniques into your life and don’t let fear hold you back from reaching your goals and your highest potential this year!

If you want more practical, hands on, easy to implement strategies to combat race anxiety and fear, make sure you come to my Mental Strength for Ultra-running workshop. You don't want to miss this!!

Coping With Injuries

Thu, 23 Jun 2022 01:39:45 GMT

Coping With Injuries.

This week I will be talking to you about coping with injuries. There is a freebie to help you with this so make sure you read to the end to find out how you can access this! I have also written a couple of other blog posts about injuries, you can check them out too!

In order to create the perfect athlete who never gets injured, the correct muscle strength, skeletal structure, tendon elasticity, heart and lung size and precisely the right interaction between anatomical, biochemical and physiological systems are required. The chance of this perfect, nearly uninjurable (is that even a word??) existing is around 1 in 20 million. Add into the mix that even with those perfect elements, we have to add in elements like overtraining, equipment interaction (old shoes anyone??), technical trails, heck even raised pavement cracks!!, as well as psychological factors such as personality traits, stressors and coping methods, it means we are highly likely to get injured at some point. Although having a coach should eliminate the overtraining element, there are still many other factors that could cause injury. So, we need to be prepared for how we will deal with an injury.

Getting injured can be really hard for athletes to deal with as not only do they have to deal with the possible pain of the injury, but also the array of negative emotions such as devastation, feeling cheated, restlessness and isolation. All of these can negatively impact the psychological wellbeing and life satisfaction of the athlete. On top of all of this, some athletes may develop a pervading and debilitating fear of re-injury. And I know, because I’ve been there.

Another area athletes may struggle to cope with injury is in relation to their mental health. As we all know, many of us use running to help us cope mentally with life; whether as a stress release as a physical release of pent-up frustrations or some head space to calm down and to put everything in life in perspective, it can be as equally as effective as medication. So, when an athlete is injured they are not only losing one of their favourite things to do, they may also potentially be losing a valuable coping mechanism for them.

In actual fact, as unbelievable as it may seem, injury can be a time to better understand your body, build up strength for the future to prevent further injuries, re-ignite their passion for running and give them higher motivation to compete again in the future. Although an injury is never welcomed, researchers have found that those athletes who are able to stay confident and positive whilst keeping their anxiety low will show increased likelihood of a faster and more successful recovery than those who don’t.

There are 5 stages that athletes should go through on their road to recovery from injury.

Firstly, is anger or being upset. It is perfectly normal to feel anger or to be upset when you get injured. It does not mean you are mentally weak. It is natural to grieve for what you feel you will be missing; your training, your races, your social connections and so on. Part of the anger is also the uncertainty you may be feeling. Not knowing what to expect but knowing that things will change. Change is hard, and we may not have a definitive diagnosis or timeline for recovery, which can lead to feelings of frustration as well as anger. You need to allow yourself a couple of days to feel all the feelings, but then know that it is time to move on to the next stage of the process.

Next up is information gathering. This part is easy for most of us!! Better informed athletes can make better informed decisions, so this is an important part of the recovery process. The process of finding out about an injury is known as instrumental coping and has been found to improve adherence to rehabilitation and give more positive long term consequences. Learning about the injury also involves reflecting on the circumstance leading up to it and how it occurred. Some will be simple, like a sprained ankle running technical trail, others (namely overuse injuries) may be harder to find. For instance when I had my stress fractures many years ago, I learnt that it was part of RED-s which led me to change my training and increase my food intake. This has in turn led to me being a more injury-proof runner in the long term. So use this learning process to find out what you can do to make sure this doesn’t happen again.

Next, find experts to help you. This could be a physio, osteo, chiro, myo, massage therapist or sports doctor. Whoever it is, it needs to be someone you trust and respect so that you are more likely to follow their advice. This expert needs to be clear and concise with what you need to do for rehabilitation as it has been found that the stronger the athlete’s belief in the treatment efficacy, the greater compliance and the more positive about their long-term recovery. In this way you will recover more successfully.

Next on the timeline is goal setting your recovery. Don’t underestimate how important this aspect is!! The runners who recover the best are the ones who take their recovery as seriously as their training. Ultimately, it is now part of your training!! Runners who set goals for their recovery and return to sport have been found to adhere better to their rehab programs. Essentially it gives your recovery a purpose, and just like I always say each run needs a purpose, your recovery is the same. This process helps the athlete feel positive and that they are doing something productive and when they go through a down moment they can see that the structures are in place and they are doing the right things to get them back to full health, strength and fitness. The goals need to be meaningful to you and give you control over your rehab. For instance, some process goals for recovery may be doing your exercises twice a day, rolling and stretching every day, seeing the physio every week, volunteering at races once a month, and so on. Hitting these small goals leads to greater gains in the long term.

Finally, you need to find something to fill the injury gap. Seeing as you are not training you will have a lot more time to spare. While physio and your rehab exercises will fill some of that, there will be time gaps, and most importantly gaps mentally that need to be filled. This can be a time for you to focus more on your family, your work, your running social group through volunteering or being a mentor to other runners, finding a new cross-training exercise or on developing your own mental strength practices to help you when you return to running and racing. Engaging in such activities will help lower any potential depressive symptoms. Trying new sports like cycling, yoga or strength training will make you a stronger and more resilient runner and developing your mental strategies such as visualising (visualising your injury healing is amazingly effective) and learning focusing techniques and attentional strategies will benefit your running and racing.

Some other points to consider when faced with injury is the effect of social media on your mental health. This may not be a good time to be scrolling and seeing all the runs everyone else seems to be doing. It can be frustrating when you see others posts about their runs or see peoples training on Strava. Doing a lot of this scrolling may lead the runner to returning to running too soon, even though we know rationally that training when injured or sick is detrimental to our performance and recovery, it can be very tempting when we are bombarded with messages about others training or toughing it out. You are not being lazy taking time off to recover, you are being sensible!

Injuries are the bane of every runner. Learning to listen to your body so as to avoid injury is very important, but if you are injured it is important that you make sure recovery is purposeful and effective. I have a premade injury analysis and goal setting document that you can use to help you on your recovery journey. To get access to this valuable document, DM me on Insta or Facebook on my Peak Endurance Coaching page with the words Recovery and I will DM you back with the link to access this document.

Remember, that sometimes injury set backs can propel us even higher levels in our running. Use this time to slingshot yourself to greater success.

Don’t forget to register for my mental toughness for ultra-running workshop. I will be giving you practical, easy to implement, actionable strategies to help you become a mentally tough and resilient runner. Your outlook on racing and performances will improve. All this in a 90 minute to 2-hour workshop with time for questions at the end, as well as time for a cuppa and a catch up. Check out my website for all the registration details. Seriously, you do not want to miss this!!

Thank you so much for joining me today, I hope it was informative and you got a lot out of it to help you if you are injured or to prepare yourself for the time when you may be. If you are interested in coaching, email me isobel@peakendurancecoaching.com.au Don’t forget to follow me on socials: insta or facebook Peak Endurance Coaching (and don’t forget to DM me for that document!!), or you can follow me personally Isobel Ross. If you want to get on my email list, and I recommend it if you want to get interesting newsletters with exercises, recipes and articles, make sure fill out the subscribe form at the bottom of this page.

Also, please do me a huge favour and subscribe to the pod on your preferred podcast platform. A 5-star review would be fantastic too!! I love your support!

Wherever you are in the world have an awesome day, or evening or night! Have fun out there on the roads and trails! Catch you soon!!

Click here to get access to the Coping With Injury eBook/planner.

Common mistakes runners make.

Wed, 15 Jun 2022 02:53:38 GMT

10 mistakes runners often make, and how you can avoid them!

Here are 10 of the mistakes that runners commonly make, and what you can do instead!

Ok, mistake number 1!

Going too fast in workouts. Going out too fast in a workout on your intervals changes the workout. You train the wrong muscle fibres, engage the wrong energy systems and wire the wrong neuromuscular pathways. I know it is tempting to run faster if you feel like you can, but each workout has a purpose. There is a reason certain length intervals have certain paces. If you are using a properly planned program they will be planned to build on each other and to develop the muscles and energy systems in such a way to get you to your race in peak condition. IF you change the paces and go hard, hard every time you run you simply cannot expect the outcomes you desire.

Mistake number 2!

Running every run medium-hard and entering the ‘blackhole’ of running. Some runners think they need to prove their fitness during every run. They run their easy runs too hard (because a slow pace would be embarrassing on Strava, right!!??) but then are too fatigued to excel during their hard sessions. This ends up with the athlete running medium-hard all the rime and getting no benefits from either easy run (building mitochondria) of workout (building muscle and energy systems). The moral here is; Run your easy runs EASY!!! That means you can chat easily with the person next you.

Mistake number 3!

Not doing any hard runs. Although it is tempting as ultra-runners to run lots of long easy runs, this will not get you to your race in peak performance condition. This strategy will lead to the atrophy of the fast twitch muscle fibres, decreased nervous system efficiency and the decreased ability to maintain race pace. Properly planned and executed speedwork will reverse and improve all of these factors.

Mistake number 4!

Not prioritising recovery. Athletes who run speedwork sessions two days in a row on a regular basis (as a one off it might be ok) or a speedwork session the day before a long run in the hills (Which is basically having two big quality days back-to-back) damages muscle fibres and connective tissues, depletes fuel reserves and hormones and fatigues the nervous system. Recovery takes time and easy days. It also takes nutrition. Those athletes who don’t bother replenishing with protein and carbs after sessions leave themselves in the situation where they do not benefit from the run. The body needs fuel to repair and rejuvenate. I have heard athlete’s say ‘eating is cheating’ and to be honest, that sis so far form the truth I can’t even begin to believe someone would say it. You need good quality nutrition to recover. I have been logging fairly big kms and doing many big races over the years. I have longevity in this sport and I put that down to smart training and a big focus on nutrition. Eating quality food is my (not so) secret weapon! You don’t need ice baths or compression boots, or all that stuff. What you need to recover is sleep and food. That’s it.

Mistake number 5!

Monster workouts. Some runners believe that more is always better. More kilometres, more reps, more speed, more kudos on Strava for smashing another session. This ends up with the athlete leaving their race day performance out on the training roads or trails. Save the racing for race day. You should leave every run feeling you could do more if you really wanted to. You could do one more rep for that session, one or two more kilometres on that long run. Running should not leave you feeling destroyed. More often than not, less is more!

Mistake number 6!

No adjustments. Many runners refuse to change a workout once it’s started. But unpredictable variables like weather, tiredness, allergies and so on can adversely affect your workout. Adjusting a workout on the fly allows you to get some training benefits without the risk of over training. For instance, if I head out the door and I I’m feeling tired I have it in the back of my mind that I will see how I go. I start the intervals and if I can’t hold pace, I will ease back a bit. If I am still feeling terrible, I turn it into an easy run. In this way, I am still getting a run in, but I am not overtraining myself by forcing my body to push when it is tired.

Mistake number 7!

Buffet running. Remember those all you can eat buffets? I do, and wow did I love them, being able to pick and choose whatever foods I wanted! However, this is not a good strategy for building your running program. Some athletes hear about what other runners are doing for workouts or long runs and figure they should do the same. These leads to a random approach to workouts that neither progress the athlete nor build on previous work. It is also a recipe for heading to over training as they try to do workouts that suit others but necessarily themselves.

Mistake number 8!

Sticking to what worked before. This is where athletes cling to old training programs regardless of results, or because it worked once. Things change; your body, your fitness, your experience, your age, your available time. What worked last year may not work this year. Also, the body loves to reach homeostasis. Sometimes you need to provide the body with a different stimulus if you want it to improve.

Mistake number 9! (we’re nearly there!!)

Pretending injuries won’t happen to them. Studies confirm that anywhere from 50-80% of runners will get injured in any given year, even if they have a coach (human bodies are human bodies after all!). Some athletes figure it won’t happen to them, so they don’t need to do things like rolling, mobility, stretching or getting regular massages. But I’m here to tell you that you NEED to do these things to prevent injury. Also, staying hydrated and well fed with quality nutrition helps with reducing the chance of injury. As does doing strength work!! Look after your body and it will look after you!

Lastly, mistake number 10!!

Goal fitness. Many runners base their workout paces on the fitness they are aiming for or the time goal of the race they are preparing for. This is like me buying a Porsche now in the hope that I will one day be rich enough to afford it (I won’t, sadly) Workout paces should challenge your current fitness, not destroy it. It comes back to mistake number one, running your workouts too fast. Athletes will end up over-trained, injured and burnt out. Not a recipe for success.

So there you have, 10 mistakes that runners make. Have a think about how you train and be honest about whether you sometimes fall into the trap of doing these things. Often, we don’t even realise we are!! Let this be a wake-up call!!

Wherever you are in the world, have fun out there on the roads and trails! Catch you soon!!

How To Manage Injuries | Part 2 - Injury management & prevention

Wed, 15 Jun 2022 02:53:36 GMT

Part 2 - Injury management and prevention

Alright, in part 1 of this series, we went over the two main types of injuries - Acute & Chronic injuries.

In case you did not read that article, let me briefly explain this further.

Acute injuries have an immediate onset and happen when the working tissues’ capabilities have been exceeded, or a sudden clash/fall has occurred.

These are best managed by letting the area rest and applying ice in the first 48-72 hours, as well as training around the injury in a way that won’t aggravate it.

On the other hand, chronic injuries happen gradually over time and are mainly caused by poor exercise form, overexertion, and suboptimal recovery protocols.

Now, keep in mind, though these are two different types of injuries, poor management of an acute injury (even a small one), can snowball into a chronic injury over time.

If there are even small pains that persist, it is recommended that you do not neglect them and advise with a professional.

Without further ado, let’s have a look at the best injury-prevention practices.

How To Prevent Chronic Injuries

Alright, as you already know, chronic injuries are primarily the end result of poor training decisions, not prioritising recovery, poor mechanics, and old injuries.

And though that sounds bad, it actually means that most chronic injuries are preventable!

Here are my best tips to help you prevent injuries and enjoy a functional body for decades to come:

#1 Prime The Body For Exercise (Warm-up)

It is oftentimes that people neglect the warm-up in the beginning of their training sessions and go too hard too fast.

Well, the fact of the matter is that preparing the body before you jump into hard sets, or any run for that matter, is the best way to prevent any type of injuries.

Think about it - If you cold-start your car and put the pedal to the floor right away, what would happen? Something will break eventually.

Now here’s what a good warm up will do:

● Increase your heart rate

● Raise your temperature slightly

● Activate your muscle fibers (especially important before strength training)

The first two can be done with low-intensity activities, such as easy running, followed by dynamic stretching, and some simple drills.

For instance, run for 5-10 minutes, stop and do some leg swings, walking lunges, arabesques and knee hugs. Follow this just a few (maybe 10 of each) jumps, hops and high knee skips.

When you are about to do an interval/tempo/hard session, it is a good idea to do 3-5 x 100m strides up to your coming effort level in the first warm-up kilometres. This gets your body ready for the work to come and mentally prepares you too!

All of this will prepare the body for the work to come and will massively reduce the risk of injury.

#2 Use Proper Exercise Form When Doing Strength Work

Whether you are a beginner trainee or someone who has a couple of years of experience, your main priority should always be your exercise form.

If you sacrifice good exercise form for a couple of extra kilograms on the bar, you are setting yourself up for an injury, thus robbing yourself of progress.

Remember that each and every joint has a certain biomechanical position, at which it can safely exert the most force possible for its working muscle groups.

Anything less than that and you are speeding up the wear and tear of your joints and ligaments.

#3 Eat well & Drink Water

When a person experiences an injury, more often than not the instinctive reaction is to look for creams and gels you can apply on the injured area, to speed up healing.

For that exact reason, food and water intake are often underestimated when it comes to healing, recovery, and injury prevention.

But if you think logically, you’d know that they are REALLY important and can be a powerful ally for maintaining a healthy skeleton & musculature.

This is simply because food contains essential nutrients, which the body can’t produce on its own, but needs for optimal health and recovery.

Furthermore, specifically in the case of injuries, certain foods can actually increase inflammation, while others can mitigate it.

Here are my 5 best nutrition tips to prevent and treat injuries:

Consume protein-rich foods that have a complete amino acid profile (All animal products for omnivores, a mix of grains for vegans/vegetarians)
Drink enough water daily (2-4 litres depending on atmospheric temperature & activity levels. Avoid excessive thirst)
Avoid deep-fried foods (Fried foods can increase inflammation)
Include plenty of vegetables & fruits (Vitamins and minerals are just as important as protein, fats and carbs!)
Include Omega-3 fatty acids (These can help mitigate inflammation and can be derived from fish and other sea food)

#4 Get Frequent Massages

One thing you should really acknowledge is the fact that your muscular system is REALLY complex and has many functional components.

As you use it, your muscles & their fascia get fatigued, and even after solid recovery, they may feel stiff at one point.

The fascia is a thin layer of connective tissue that holds every organ, bone, muscle, and nerve fibre in place. As these active components go through stress, their fascia tightens up.

This is exactly where deep tissue massages can come in handy, to release the fascia and rejuvenate the working tissues and their nerves.

Besides releasing the tension from the tissues, deep massages will also improve blood flow to the area.

This in turn will allow the blood to deliver more oxygen & nutrients to the area, thus improving recovery and lowering the chance of injury.

If you run regularly, it is recommended that you get a massage at least twice a month. I highly recommend Stephen Smith (Wantirna, Melbourne). Message me for contact details!!

#5 Stretch!

If you don’t like the idea of getting frequent massages, there are alternative ways to release the tension in the muscles and fascia on your own. And to be honest, I recommend rolling and stretching AS WELL as massage!

Stretching is in fact the best way to do so and it is best combined with spiky/round ball or foam-roller exercises that will allow you to release the tension in-depth.

It is recommended that you do your stretching exercises AFTER the training bout rather than at the start, where the goal would be to activate your muscle.

Think of it this way - As you go into your run, your goal is to recruit and activate more and more muscle fibres, by contracting the muscles (opposite of stretching).

Throughout the workout the muscles get fatigued and at the end of the run it is time to relax that tension, by implementing stretching exercises

#6 Use Joint Recovery Supplements

Besides managing training intensity, exercise form, and taking care of muscle maintenance, joint recovery supplements are also a viable injury-prevention option.

Here are our best picks for such supplements:

● Chondroitin - Helps recover the joints’ cartilage by stimulating its repair mechanisms

● Glucosamine - Helps with the recovery and formation of ligaments, tendons, joint fluid and cartilage (usually paired with chondroitin)

● Collagen - This is the most important protein of all connective tissues and as a supplement, it can help recover cartilages, tendons, and ligaments

Ultimately, these supplements won’t compensate for the lack of proper exercise form, nutrition & a methodical approach to training, so consider them a bonus!

Important takeaways

● Getting injured doesn’t necessarily mean you should stop training - Train around the injury by doing movements that won’t aggravate it

● The best strategy with an acute injury is to let it rest and working on gaining back the full range of motion once swelling and pain have subsided

● Chronic injuries are best prevented by practicing good exercise form, making good training decisions like warming up, avoiding overexertion, as well as managing recovery windows

● Take care of your recovery by getting frequent massages, sufficient nutrition, as well as joint-support supplements

How To Manage Injuries | Part 1- Types of Injuries

Thu, 02 Jun 2022 03:19:19 GMT

The types of injuries you may face as a runner.

We all know for a fact that doing regular training is important to us as runners.

However, there are some possible downsides of all this running.

Those are namely the injuries one may experience throughout the training process.

Now, if you have been a runner for a while, you know the impact that even a small injury can have.

Sometimes, once a small injury is present, we tend to completely cut off training and sooner or later, nutrition gets ditched too. Either that or we ignore it in the hopes that it will go away (tip: it usually doesn’t!!)

But the best part is that injuries can be managed and prevented, in a way that will not cease the momentum you’ve gathered up until the point of injury.

In this article, we’ll go over common sports-related injuries, to discuss types of injuries, how to handle them and how to prevent them in the future.

Types Of Injuries

It is important to understand that there are different types of injuries, which in turn will be treated in different ways.

However, when it comes to running injuries, there are two main types - Acute injuries & Chronic injuries.

Acute injuries happen right away when the active components of your musculature and skeleton, are exposed to an amount of stress, greater than what they can handle.

This type of injury is mostly to blame on falls, poor warm-up, bad exercise form, and sometimes, using excessively heavy training loads.

The most common acute injuries are the following:

● Sprains/bruisings

● Fractures

● Dislocations

● Ruptures

● Cracked/broken bones

● Tears (muscle/ligament/tendons)

On the other hand, chronic injuries develop gradually in time as a result of consistent overexertion, poor recovery, wrong movement patterns, and often times, poor treatment of acute injuries.

As you may or may not know, when you take your muscles through a more intense or long run, you technically create micro-trauma in the working tissues.

In the period after the workout, the body aims to recover that micro-trauma to ultimately make all those tissues stronger and ready for bigger loads.

However, there is a certain recovery threshold, due to the fact that intensity by nature is strenuous and requires time to recover from.

If you consistently go beyond that threshold, sooner or later the degenerative processes in those tissues will be greater than the regenerative processes, thus creating chronic injuries.

Chronic injuries are generally harder to recover from and can in fact return in time, even after you have treated them.

Here are the most common chronic injuries:

● Tendonitis (Inflammation of certain tendons in the body)

● Bursitis (Affects the cushions of the joints, muscles, and bones called “bursae”)

● Myositis (inflammation of muscle tissue)

● Chondrosis (Breakdown of the cartilage)

● Tenoperiostitis (Inflammation of tendons/muscles at their insertion points)

Acute Injury Treatment - Do’s and Don’ts

Acute injuries may happen to anyone and if not taken care of, they can grow into chronic injuries.

This is precisely why you should know how to manage acute injuries in a timely manner.

The quicker you do so, the fewer complications will follow afterward, and the quicker you will recover.

Generally, at a sudden onset of an injury, there are two primary things that will help you - Resting & Icing the area.

● Rest

At the moment of acute injury, you have already surpassed the tissues’ limit and there is no more room to engage them in any activity.

Putting the injured area to rest will allow all recovery processes to happen as quickly as possible, thus leading to quicker healing.

If on the other hand, you decide to continue the physical activity that led to this, you are setting yourself up for a serious chronic injury.

● Ice!

With most acute injuries, there is an immediate onset swelling around the injured area.

Applying an ice pack may help reduce pain and swelling, during the first days of the injury.

It is recommended that you put an ice pack on the injured area for 10-20 minutes, 2-3 times a day during the first 48-72 hours after the injury has occurred.

● DO NOT Compress the area

Contrary to popular belief, compression on the injured area will not actually help with the initial swelling.

Even more so, a tight compression may even make things worse.

By using an elastic band and compressing the area, you limit the blood flow to the spot, thus slowing down the recovery processes.

● Train AROUND your injury

As we mentioned, it is often that an injured individual will completely cease all training activity until the injury recovers completely.

However, in most cases, this is in fact the worst thing you can do.

The benefits of physical activity still remain, even if a certain body part is injured.

For example, if your knee is injured, nothing is stopping you from training your upper body.

In doing so, you will promote blood circulation and thus favour hundreds of recovery processes in the body, allowing the injury to heal faster.

In short - Rest the injured area and continue doing exercises that don’t aggravate it (this may involve not running but getting on the elliptical or the like). Your body will take care of the rest.

To Wrap This Up

Though running offers a variety of benefits, there are also certain risks involved, which should be considered.

Injuries are something that can bring your gathered momentum to a stop.

This is the reason why you should definitely keep an eye on even the smallest pain and take care of them in time.

In the second part of this article series that will come out next newsletter, I am going to give you actionable tips you can use to manage and prevent chronic injuries, so you can keep running for as long as possible!

See you there!

Motivation Vs Discipline

Tue, 24 May 2022 02:33:34 GMT

Motivation Vs Discipline: which works best for running consistency?

Have you ever felt like getting up from the couch and going for a run is the hardest thing in the world?

Well, such experiences are usually blamed on the “lack of motivation” …

But what is motivation, really?

Does it have to be the driving force and reasoning behind all your actions, or is there something more to that?

In this article, I'm going to give you my take on motivation and how you can use it to enhance your running results.

What is Motivation?

Motivation is defined as the reason for an individual to do something that will help them achieve a certain goal.

And it’s very simple - If you don’t have the motivation, you won’t have the energy to do the things you have to do.

Motivation is generally divided into two subtypes - External & Internal motivation.

Ever tried to do a race just for the belt buckle…?

This is external motivation - When you are doing certain things for something OUTSIDE of yourself.

Then oppositely, you have internal motivation, which is the realisation that what you’re doing is ultimately better for your OWN greater good.

External motivation is usually less sustainable because it is less controllable.

This is exactly why you have to rely on internal motivational factors, which will give you things no one could ever take away from you.

Finding Your Inner Motivation

For some of you, it may feel that finding the inner motivation is something far-fetched and not even remotely doable…

However, we are here to suggest to you that you can find motivation in discipline!

If you rely on motivation entirely, you will certainly know that when you’re tired, you won’t do what you have to do (because you don’t have motivation).

Conversely, if you establish discipline, you’ll do what it takes, whenever.

And discipline is made out of habits! (Contact me to purchase the habits webinar complete with workbooks!!)

There is a tendency for people to attach meaning to things that give them results.

And when it comes to your running and health, here are the things that will make that impact:

#1 Creating a sustainable nutrition plan

Your health is NOTHING without the nutrients it needs on a day-to-day basis.

You are responsible for giving your body those nutrients, through well-selected food sources.

It is highly recommended that you AVOID following trends and instead, apply principles in your nutrition plan.

For instance, if you’re trying to lose weight, don’t follow the keto diet, but rather create a caloric deficit from eating whole foods and in a way that doesn't interfere with your running.

Ultimately, the best nutrition plan is the one you can adhere and stick to and that helps you on your way to achieving your running goals.

Choose what you can stick to and make sure you are giving the body all the essential nutrients that it needs (proteins, fats, carbs, vitamins and minerals).

If you need help with nutrition, I am a qualified sports nutritionist so can help you with a plan; contact me to find out more!!

#2 Focus on the right things.

The reason why many people lose motivation is that they focus on the wrong things during their running journey.

For instance, measuring your running fitness just based on Strava can be FATAL for your motivation levels.

Comparison is the single most dangerous tool that can ruin your day, mood, and feeling of progress.

While tracking your running, make sure to also track things like:

Mood
Energy levels
How you feel when running
How you sleep
Athletic performance: are you improving, plateauing or going backwards?

In doing all of this, you will find other aspects to give meaning to and thus increase your motivation in the long term.

#3 Focus on Discipline.

Some people view the running journey as something with a start and end date.

Like if once you achieved your race goal, you won’t have to change anything about your running for the rest of your life to reach new goals, and in fact can take long blocks off running without detriment.

The harsh truth is it really isn’t ANYTHING like this…

Training and nutrition are HABITS you should develop to take care of your body and increase the overall quality of your life.

You should not require motivation to do those things but instead, as we said, develop them as habits and stay disciplined towards them

This is the only way to maximise long-term progress.

Conclusion

Motivation can be both amazing for you to get you started, but on the flipside, something that can actually ruin your long-term progress when it wanes.

The feeling of a motivation spike that keeps tight hold of you is like nothing else, but the truth is that it is not eternal, just like everything else in this life.

For that exact reason, relying solely on motivation means you are doomed eventually.

When it comes to working on your health, wellbeing and running development, motivation does not last.

Discipline does.

DU recap and race specific training.

Wed, 18 May 2022 01:08:04 GMT

Quick DU135 recap and race-specific training for your upcoming event.

. Well, DU has been run and done. Well done to Tom Dade on another fantastic run only finisher, he is amazing. Now that I have been on the course I can only marvel at he manages to get this done. David Eadie was another gun out there, I had every finger and toe crossed he would get it done in time and but it wasn’t to be. I really admire how he kept going and finished the course regardless. That takes a lot of guts and determination. In fact, I will be interviewing him this coming weekend about his adventure, so look out for that one!

Of course, my adventure on this course ended prematurely. I don’t DNF often as I don’t take it lightly. I don’t want to be left with regrets. Things started going south for me fairly early on. On my left foot, I have developed a small bunion from the years of running. It has never bothered me, although on the odd run here or there I have felt it a bit. Well early in the race it started HURTING!! And when I say hurting it was incredibly painful. Probably a lot to do with the hard, rocky surface. I took some Panadol (I never use Nurofen in races) and that helped for a few hours. I felt better about that and that the pain was sorted..then my left knee started to hurt, a lot (probably from my change of gait for my foot)!! Now, like any runner I get twinges in my knees on and off too. But this was every downhill (and there were a lot) and it was painful and affected my gait even more. And the Panadol I was taking for my foot wasn’t helping it at all. But on I soldiered. A few other niggles and pains kept popping up. It was like my body was trying to get me to stop, but I just kept ignoring the signs. I’ve done that before at GSER in 2019 and I still have nerve pain in my leg 3 years later that I believe may never go away. So for this reason when I started to get dizzy and feeling un well (and unwell in a vague sense that I couldn’t pinpoint) I listened to my body and pulled out at the next aid station. When I got the nerve damage in my leg it was a vague not good feeling that I ignored, so I didn’t want to do any permanent damage to myself again, especially when there was no chance I was going to finish the race. I love running too much to risk it all for one event. I loved being part of the event and certainly have the DOMS to prove I was out there! Am I disappointed I didn’t get further? Yes, but do I feel I made the right decision? Yes. Especially since when I got home and got changed, I found my legs (even the parts that were covered by my long shorts) and parts of my torse were covered in an allergic reaction rash. Each time I have trained at Lerdy, I have gotten an allergic reaction on my face to something that only cortisone has cleared up. Obviously, something at those times had touched my face. This was a different rash but the fact that it also affected me through my clothes was unusual. Was it part of the weird unwell feeling I was getting? I don’t know. But I do know I made the right decision to pull out and thus I don’t feel regret. I also know I have already had a big year so far. Going to the states for Barkley and the stress associated with that, as well as Canada with all the Covid tests and stress takes a bit to recover from. Then putting Jack down just a week ago was devastating, and I have surgery in a couple of days which is another stress for me. I think mental stress weakens us as well. I know I have the capacity to push through hardship, so it wasn’t that I can’t do it. But my body was telling me something and as hard as it is to do sometimes, I listened.

Today I thought I would talk about the 6 race specific training elements that you should engage in as your race approaches. They are (in no particular order)

· speed work

· long runs

· nutrition training

· night running

· strength work

· mental training.

Ok, let's start with speed work. As I talked about when I was discussing program structure, your workouts should go from least specific to most specific as the program goes. Thus, as you near you race you should be doing longer and longer tempo runs. Runs at a level that you can sustain that comfortably uncomfortable pace for about an hour. Tempo runs should have you working up to about 30 mins at tempo effort. This develops the ability to run at race pace for longer. If the race is on hilly terrain, do your tempos on undulating terrain. Flat tempo runs might look better on Strava, but hilly tempos will serve you better come race day. I have talked about this a lot so won’t go into much more detail today.

Long runs should mimic your race as much as possible. That is, in elevation and in terrain. For instance, if I am training for 100k with 4,000m elevation, my last long run of 50-60ks should have around 2,000 -2,500m climbing. If it is primarily on fire roads, that’s what I should be training on. If it has mainly single track, that’s what I would try to train on. If it has lots of stairs, I would add stairs in my long run at the appropriate spot. I would also try running around the same time as I would be racing. If the race goes all day and night, then training at different times of the day for my long runs in the last couple of months would be useful. If I am going to use poles in the race I would be using them in my long runs. It is good to practice with the full weight of your race pack with all that mandatory kit as well. You don’t want to be surprised with how hard it is to carry a heavy pack and how much it makes the hills feel more difficult!! Also, a full pack sits differently on your body than an empty pack and you don’t want to be surprised by that and any associated chafing come race day. That’s why it is also important to wear the clothes you will wear on race day a few times in training on your long runs too. That includes socks! Socks that might be good for 1-2 hours might not be good for 5+. Don’t wait for race day to find that out!!!

Nutrition training is vital to your race! It really is part of your long run training but I felt it is so important it deserved it’s own number! So, to start with race nutrition is not just what you eat during the race. It starts at least the day before the race. You should practice what you will eat the day before the race, as some of this will still be in your digestive system at the start of the race and will thus impact you. What sits well, what doesn’t? What gives you good energy to run, what doesn’t? Then, in the morning eat what you will eat before the race. Does it sit like concrete in your stomach, make you sit on the toilet constantly, or are you at the start of the run feeling hungry? Does it give you good energy to run? Next, is what you eat during the race. Obviously, this can all change on race day but it is good to have an idea. I have learnt over the years that sweet stuff just doesn’t go down well and leaves my stomach horrible. Find out through trial and error what works for you. And that may take a number of runs and practice races. You need to have options available for when one thing doesn’t work. Don’t be scared about eating in a long run: eating is not cheating!! Eating during your long runs actually speeds up the recovery process. Not eating during long runs slows the recovery process. Long runs are not the time to diet!! Nutrition includes fluids, including the day before. Hydrate the day before. Drink during your long run. What electrolyte solution works best for you? Some flavours taste great at home but terrible when running!!

If you will run through the night in your race you need to practice night running at some stage. This does not mean running through the night for a training run. You could start your morning run early and run in the dark then, or your evening run in the dark. That is all you need! Running through the night will just exhaust you and take away from your other training thus negating any benefit it may provide.

Strength work needs to be periodised to your training. At the start of the training cycle you will be lifting heavy but as you progress closer to race time you will be moving onto functional and core training. Also, some plyometric work at this stage will be helpful. Functional and core training prepares your body for the rigours ahead. You need your body to remain strong and stable for the many hours it will be pushing during your ultra. Two weeks before the race you should transition to only bodyweight and core work with a little plyo.

Mental training is super important but rarely practice. Of course, mental training is done every time you go out for a run you couldn’t be bothered. When you push in a workout when you’ve had enough. When you hit the trails in the pouring rain and biting wind. However as race day gets closer, spend more time thinking about the race and what you will do in different circumstances. For instance, what will I do if my stomach goes south? What will I do if I haven’t seen a course marker in ages? What will I do if I want to DNF? And so on. This is not focusing on the negative, quite the opposite in fact. It is focusing on the positive things you will do to counteract the negative. It gives you back control for those moments when you will feel little to no control. It gives you power and positivity to know you have your bases covered. You also need to start visualising yourself pushing hard, pushing through the pain, moving regardless of the difficulty, crossing the finish line knowing you have given it your all. Now is also the time to come up with the mantras that will help you as you race. ‘I am’ statements work really well, but ‘you are’ work even better because it is like someone else, a trusted friend, ally or coach, is showing confidence in you. Practice using these in training so they are second nature on race day.

So there you have it, 6 things to focus on for more race specific training. Of course, if you want personalised coaching , email me isobel@peakendurancecoaching.com.au and we can talk about what suits you and your lifestyle and running history. Also, if you want to find out more about strengthening your mental game for ultra-running, I am hosting a real live in person event. I’m so excited to let you know that I will be hosting a live (not zoom) event when I will go over what is required to compete in difficult events, how to prepare yourself mentally for these events and how to deal with the voices in your head telling you to quit (and how to know when to listen to those voices and how to tell the difference!!) This event will be on Thursday 14 ^th July to be held in Boronia. Details and registration are on the button below.

Have a great week and have fun with your running!!

Is There a Way to Stay Fit While Travelling?

Thu, 05 May 2022 00:59:41 GMT

Now that we can travel again, let's get out there! But fear not, travelling doesn't have to mean you lose all of your hard won fitness and running gains!

When travelling, you want to embrace everything around you - new places, new customs, new people, new smells, but also new foods and delicious treats.

If you want to enjoy your holiday you don’t want to spend hours a day getting in long training runs.

But, luckily, there are some tips on how to stay fit while travelling.

Get ready and take notes for your next trip!

Tip #1 Do a Morning run to scope out the sights

Go for a short run to see where you can go that day for some sightseeing. Or explore some of the different areas. Of course, make sure you are safe by letting others know where you are going! If you get up early no-one will even know you’ve been gone!!

Tip #2 Do Sightseeing on Foot

Walking on your holiday can log up some serious kilometres and is an excellent way to engage in physical activity, which won't require you to change your sightseeing plans. Instead of taking a taxi, or going by bus, walk to your next tourist spot. It all counts as ‘time on feet’, and you'll discover more interesting places along the way.

Tip #3 Go Hiking

Explore the surroundings of the place where you are traveling for some interesting hiking locations. Hiking will reveal beautiful nature and provide you an exceptional and memorable experience.

And hiking is great training for your next ultra! Just don’t tell your family that!!

Tip #4 Invest in Some Good Travel Exercise Equipment

If you like to strength train, there is no need why you shouldn't keep up with your workout schedule. But, instead of having a complete workout, spend 15 minutes to complete one series of exercises each day.

Let's say the first day is leg day, you can do push-ups the second day, and so on. If you have compact travel equipment with you, there are higher chances that you'll do at least one exercise if you see the equipment in your suitcase. A few exercise bands will do the trick.

You'll be sorry to skip the workout because your fitness equipment has traveled so far!

Tip #5 Do Watersports

If you are on a holiday that includes the beach, don't just indulge in sweet cocktails and tanning. Take a morning swim or run on the beach. Water and sand will provide resistance, so you'll get a more intense workout you can complete in a shorter time.

Tip #6 Plan and Balance Your Meals

Research the national cuisine of the place you are visiting. Find what some good restaurants are and check their menus online. That way, you can choose the food you want to try, so you can plan the rest of the meals to stay within your recommended daily calorie intake.

You don't have to give up on trying local specialties. But, stay away from Pizza Hut and McDonald's for snacks and on-the-go meals.

Final Tip

Relax and enjoy your holiday. Do short workouts and plan your meals and exercises before you get on the plane. Even if you skip a workout one day, it won't make you gain 5kgs.

Instead, try to get the most out of your holiday. Just try to make sure it is an active holiday. By the same token, don’t feel guilty about having a few extra rest days and focusing on friends and family. That’s what life is all about!!!

How do you stay fit while travelling? Let me know in the comments below !

Cross training options for runners.

Tue, 03 May 2022 03:04:15 GMT

Although running is the best way to train for running, cross training offers many benefits!

When I speak about cross training people often associate it purely with how to exercise when injured. Now, although that is a factor, that is not the only benefit!! There is so much more to it. With cross training you can rehabilitate injuries, but also improve your fitness, engage in active recovery, avoid injury, increase motivation, stay fit during pregnancy, improve your strength, rejuvenate the mind as you do something different to running and I am sure you could think of some more (if you do, please comment in the Instagram or Facebook below. Now of course, running is the most specific activity you can do to improve your running, there is no doubt about that. But sometimes it is good to mix things up and become a more well-rounded athlete.

What activities do you think of when I say cross-training? Does your mind instantly go to pool-running or cycling? Although these are great, there are more.

Ok first cab off the rank has to be strength training. Now you probably all know by now how much I advocate for all runners to do strength training. Strength training is important for correcting muscular imbalances and maintaining muscular mass in older runners ( which I’m sorry say is anyone over 30 as that’s when you start losing muscle mass) Strength training also improves running form and economy. You will be better able to maintain good form if your core and general muscles are strong. Being strong helps runners avoid injuries as your muscles, tendons and ligaments can better withstand the long training and racing you put them through. Dr. Tim Noakes says, in his book “The Lore of Running”:

“Recent studies have shown that specific running injuries are associated either with imbalances in the relative strengths of the different muscles acting at those sites or with weakness in a specific muscle. There is clear evidence to suggest that acute muscle injuries can be prevented by strengthening muscles and eliminating muscle imbalances between opposing muscles.” (p. 783)

Stronger muscles will also work harder and longer for you, thus increasing your endurance. Strength training also makes the muscles more receptive to the brain’s signals and more coordinated in their contractions which in turn makes them more resilient to fatigue. I often hear that people don’t have time to strength train, don’t know what to do or are afraid that they will bulk up. Let me eliminate those myths right now. The strength training programs I put in for my clients are maximum about 30 minutes each. Twice a week of these and then one dedicated core workout of about 20 minutes and that’s it. Are you saying you don’t have one hour and twenty minutes in a whole week? To improve your running? I think we all do, it’s just figuring out how to make it work. And knowing ahead of time what you are going to do, which is why having a program from your coach helps.

In regards to bulking up, with all the running that we do it’s just not going to happen. It just won’t. Yes you will see more muscle definition, but you wont bulk up.

Next is flexibility training. Now, as a bit of a lazy person at times myself I have never been huge on stretching but I have to say I have changed my tune. When I first got into running I used to stretch religiously every day for 20-30 mins, but got out of practice. As I have been getting older I have been finding the starts of my runs hurt more..and after I’m stiffer. I thought this was just my lot in life until my myo said it would only get worse if I didn’t stretch. I was desperate, so I stretched an om my god, the next day when I ran it was like I was in a new body. Now I roll and stretch every night for 20-30 minutes again and all the aches and pains have gone away. Quite frankly I’m too scared to stop!! I know stretching is very controversial but here is how to implement it into your program. A few minutes of dynamic stretching and warm-up drills before you run. Come along to one of my coaching sessions on a Tuesday night and you will see how this is done. Then static stretching of an evening or after your run. No ballistic stretching like in the old days thanks! That’s how you will tear a muscle. By the same token, don’t over stretch a muscle. Stretching should feel slightly uncomfortable but never ever painful. Stretching is beneficial to ensure you have good range of motion to ensure a good stride. You don’t need anymore than that so don’t need to stretch everything too much, no need to be able to do the splits!!!

Pool running is an excellent cross training discipline but something I would tend to employ only when a runner is injured (swimming itself is good to deload the legs but does not really improve fitness or strength in any running specific way). Pool running is the most running-specific form of cross training employing pretty much the same action as land running without the mechanical stress. I personally used pool running for 6 weeks when I had a fractured tibia and knee (due to RED-S) many years ago and had a fantastic race season upon my return to running. However, the downside is that it is incredibly boring, you need an indoor pool close by, your skin dries out and you end up smelling like chlorine all the time. I have plenty of pool running sessions in my bag of tricks for any of my athletes that may want to deload and try cross-training, or for those who are injured or come to me for a return to running program.

Elliptical training has been used by runners for years as these tend to simulate running without the impact. Because it is not exactly like running, it recruits different muscles that running misses and can strengthen your legs, core and arms. Basically, you can copy whatever your run is on the trainer. For instance, an easy one-hour run is the same. An interval session can be replicated on the elliptical. However, speaking for myself I find it quite boring too. And sometimes it is not recommended if you have certain injuries.

Inline skating is similar to the elliptical in that it strengthens different muscles, but at least you can get outdoors. Downside is the likelihood of injury from falls is increased, and there is a learning curve involved before you can focus on developing or maintaining fitness with this modality.

To my mind the best form of cross training is the bike. I might be biased of course as I come from a mountain biking background!! Basically mountain or gravel biking (I think the risk of injury on road bikes is too high) are awesome because they get you out in nature just like running. The fitness you develop is quite transferrable back to running and it develops great leg strength that is applicable to running and hiking hills. Of course, learning to ride on slightly technical trails can be daunting but practice helps with this. I am thinking of holding clinics for runners wanting to cross train on mountain or gravel bikes so please do let me know if this would interest you!! AS a fair weather rider (it’s much colder riding in the rain and wind than running) I like to use my bike trainer that I lock the back wheel of my road bike in which means I can ride no matter the weather..and watch motivating running movies on YouTube!!! Cycling can be done when injured from running or just as an extra fitness component if you are prone to injury. And it’s fun!!!

Ok so there are some options for you. I haven’t even spoken about yoga or pilates specifically, but they are great too. I just think it’s important to do some other activities so as to make yourself a well-rounded athlete who is less susceptible to injury and burnout. Cross training is great to mentally have a break from running too. I love going out for a mountain bike ride with friends; and it really hones you ability to choose a line on technical trail!! Like I said, please email me isobel@peakendurancecoaching.com.au or DM me if clinics on adding riding to your repertoire is of interest to you.

Please let me know your thoughts on this blog; have I convinced you of the veracity of cross training?? Do you have any cross-training modalities you could recommend?? If you do, please comment below!

How should a season training program be structured?

Wed, 27 Apr 2022 02:16:57 GMT

Training season layout, last long run length and how many races?

This week I will be talking to you about the layout of a running program as an athlete prepares for a race.

A running program needs to be well planned if it is to meet the objectives of the runner and to elicit their physiological best.

We can think of the overall training plan as a menu. On a menu, you will see sections for entrée, main course, and dessert.

In our overall training program (the macro cycle), building your base is the entrée. This is where we focus on getting the long runs and easy runs in to help make sure you have the basis on which to build your speed and endurance. It is the foundation of all your subsequent training. Without a base you don’t have the conditioning to be able to run long or hard (when you need to run hard)

The main course is the bulk of the program; this is the structured program that most people are used to. This is where you see all the fancy workouts and so forth. Now within this are the different training blocks (mesocycles) that will be focused on. I train athletes according to the least specific to the most specific workouts theory. That means at the start of their structured training the intervals will be shorter and higher intensity (VO2 workouts). These workouts develop the engine of the athlete and get them out of the ‘one-pace’ mentality that is the standby of many athletes. They are hard but speed can enhance endurance performance. If an athlete has this speed in their toolbox they will be able to develop endurance that is tinged with more speed. Once we have worked on a block of training for speed (and the length of the block for this will depend on the length of time before race day and the level of experience of the athlete) we can move onto workouts that are more specific to ultra-running.

For this reason, I will progress the athlete to workouts that are longer and work more on increasing their lactate threshold. These types of sessions fall into the ‘comfortably uncomfortable’ range and enable the runner to push for long periods during a race. They increase the ability to be on the right side of ‘suffering’ and to increase that level to mean the athlete can race faster. This period is also when the length of the long run increases (once again, more specific). Also, if an athlete is going to face particular terrain like stairs (UTA anyone??) in the race they would be added in here too.

Personally (depending on the length of this cycle) throughout this more specific block I like to sprinkle in a few speed sessions just to keep the athlete sharp.

This block is when the athlete can participate in some practice races. This is where they race at a shorter distance and not quite all out. In this way, they don’t need long tapers or rest periods after and can get back into training. Practice races are great hard tempo work and are also an excellent way to test shoes, kit, nutrition and mindset. If you can find a race with similar elevation gain and loss or terrain that makes it even more beneficial!

Another metric for the coach to think about, is ‘can the training an athlete is doing support the race distance they aspire to?’ There is a minimum amount of mileage that an athlete needs to do to be ready for different race distances. For 50k to 50 miles, a runner needs to be completing a minimum of 6 hours per week starting at least 6 weeks before race day. For 100k to 100 miles, the absolute minimum is 9 hours per week, starting once again as a minimum 9 weeks before the event. These are the minimums required for completion of a race. If a runner is looking for improved performance, these will need to be increased.

Of course, throughout all of these blocks and training cycles is the importance of rest and recovery days. This is where the athlete either completely rests (maybe some light active recovery like walking or yoga) or runs easy. These are very important aspects for reducing the chance of injury and over-training as well as providing a psychological rest for athletes.

Things to take note of within the training program;

· A singular long run is not a benchmark for success on race day. Successful preparation for an ultramarathon is a function of total volume, not a singular run. Ultrarunners tend to put far too much pressure and emphasis on the one single longest long run. Any single day is only a tiny fraction of the weeks and months of training accumulated during the entire training process. Your long runs and longest long run should have purpose. That purpose or intent is not driven from some arbitrary and predetermined number that acts as a prerequisite for success, such as ‘I must do 80Ks before I can race a 100k’ or that you have heard your friends are doing. Similarly, the intent should not be driven from the physical rationale that you need a long run to improve your aerobic capacity, mitochondrial density, musculoskeletal integrity, fat oxidizing enzymes or any other physiological phenomenon, as you should have already worked on those in your day-to-day training. Your long run intent or purpose should come from your current training status, how much time you have available, and what reasonable progression looks like. Then, you should take into account specifically what you want to accomplish during the long run, aside from the physical. For instance, practicing nutrition, kit, poles, walking hills on tired legs and so on. If you go out for a massive run that severely depletes you just before your big race, it’s highly unlikely you will see peak performance on race day. Don’t make the mistake many runners make and leave your race performance out there in training.

· The time period when the highest volume occurs is typically the last training block, right before the taper starts.

Following on from mains comes dessert, which is the taper and race day itself. The race is the reward for all the hard work!

The taper is very individual and is equally loved and maligned by athletes. However, it is critical to race performance. Recovery is the limiting factor for many athletes. Turning up to race day tired will not bring out the best in a runner.

The taper usually lasts 2-3 weeks and is characterised by the reduction of training volume whilst keeping the intensity in. So, athlete’s long run will reduce in length and so will the length of daily runs. Even the length of the hard part of the quality sessions will shorten, however the intensity will remain the same. For instance, the warmup and cool down to a quality session will decrease as will the length of the actual tempo effort itself. This is because tapering is all-inclusive. Tapering is not just about a decrease in running volume but rather a reduction in total energy expenditure. This is when the athlete needs to rest up and not take on extra work around the home or office to compensate for their extra time available!! Race week itself will involve very little mileage and lots of extra sleep. In this way, the athlete will turn up to the race ready and raring to go.

May runners struggle with the taper as they fear they will lose fitness. If a training program is properly constructed and the taper done correctly this will not happen Keeping the intensity in ensures this.

Ultra-runners often fall into the ‘more is better’ theory of training and they then may feel that they are not doing enough. Once again, if a properly constructed training program is followed this is not a concern.

The whole point of the taper is to reduce stress on the body and mind. So, relax, have faith in your training and look forward to your race!!

Now this is where we also need to speak about how many times a year an athlete should race.

Assuming that optimal race day performance is the goal (rather than simply completion), these are the general recommended numbers:

For 100 mile, 1-2 races every 12 months (yup that’s all!! And if you are training correctly that will be all you can fit in anyway!)

100k and 50 mile: 2-3 times per 12 months

50k 3-4 times per 12 months

That does not mean you can do all of these races to optimal performance level in one calendar year. That is maximum effort for each distance per year. In training for a miler you could do an 80k in the lead up but it won’t be 100% race effort as it is for training.

For combinations of races I would say

1-2 100 milers per 12 months with 1-2 50ks all at race effort.

2-3 100k or 50 milers with 1-2 50ks at hard effort

3-4 50ks with 2-3 half marathons at hard effort.

Frequent racing is detrimental to optimal performance. Frequent racing disrupts the flow of training with constant resting before a race and tapering after. Not to mention the accumulated fatigue, mentally and physically, that comes from racing.

Of course, following this training season there needs to be some time for recovery. The length of this depends on the length of the race. For 50k, the rest period may only last 1-2 weeks. This involves either no running or very limited running, and certainly not much structure. A 100k would involve 2-3 weeks minimum and a miler 3-4 weeks This break is good for the athlete not only physically but also mentally. In this way they will return to training with renewed passion and drive. Continuously training, racing, training, then racing again ad infinitum leads to over-training syndrome and burn out. Once the athlete has rested and recovered, it’s back to building up the base again; as alluded to earlier this does not need to last too long if the athlete already has a long history of running in their body.

Do I need a coach? And if I do, how do I choose one?

Tue, 12 Apr 2022 05:50:04 GMT

Do I need a coach?

Today I will be talking about whether you need a coach, and if you decide that you do, how will you choose one.

Having a running coach is not a privilege reserved for professional runners whose livelihoods depend on them completing the correct training in the correct manner at the correct time. Hiring a running coach can seem like an extravagance for the everyday runner. However, nothing could be further from the truth. Recreational athletes actually benefit MORE from the attention, knowledge and guidance of a coach than elite athletes. They are the ones who do not have the time or resources available to them to focus purely on training as an elite runner may.

But what can a running coach give you that a free online running plan can’t, you ask? A lot, I say!

A coach is part exercise physiologist, psychologist, motivator, calming influence, accountability partner, instructor and educator.

Firstly, accountability. Your coach will be overseeing your program and checking in to see how you are doing. For myself, I use an app that I send out the personalised programs on and that I can see what they are doing. As you are paying a coach, you will feel more inclined to complete your training as you know someone is watching on. You’ll be less inclined to skip that run when you know the coach will be checking in. If you’re the kind of person who has trouble sticking to a plan, then a coach is definitely for you.

Apart from the accountability factor, the coach is there to motivate you through the tough times, and to calm you down and stop you overtraining through the good times. They are there for you to bounce race ideas off of and to chat all things running (and who doesn’t love that!!!)

Because training for specific distances is much more than running every day, a coach will build you an individualised training plan suited specifically to your needs, time constraints and so on. Running is very scientific, building different biological systems in your body so you can optimally train. A coach won’t increase your mileage too quickly or have you run too hard too soon. A coach will keep you in check to ensure you have enough recovery to turn around and nail the next quality session. A coach will ensure your plan progresses in such a way that you should reach your a-race in prime condition.

Coaches will be honest with you and help you with your strengths and weaknesses. Too often, runners are very hard on themselves. Your coach should and will see your strengths and capabilities and remind you of them when you are feeling less confident (like just before a big race!!).

A coach should be there to help you choose your race goal. If you are having trouble figuring out your next race, a coach will help you to go over your options, helping you to clarify the best race for you.

Basically, if you feel that aren’t fast enough or accomplished enough to need a coach, that is a sure sign that you do in fact need one.

Now that we have established that you need a coach, how do you choose one??

Firstly, there are a few things you need to look for. Firstly, you coach should have some sort of running certifications. For myself, I have an Athletics Australia Recreational Runner certification, a Running Revolution certification and a UESCA ultra running certification. It is not enough that your coach has experience running and racing. They need actual official certifications that show they have studied this topic. As every runner is so different, it is not possible to just swap the program they used over to their athletes. Understanding the physiology and biology of what they are programming is a must. By the same token, you cannot expect your coach to be winning every race they enter. They too are only human. A coach does not need to have ever won races to be a good coach. As I alluded to, it is possible for coaches to have won races but not be good coaches. So this should not be seen as a prerequisite. Of course, I do believe an ultra-running coach should have done some ultras so they know from a personal view what you will be dealing with.

Next, does everyone on their books get the same program or is it personalised just for you? Now I’m sure you know the type I recommend. Not one of my athletes’ programs look the same. They have similarities but none are the Same. And that is the way it should be.

Next, how is the coach with communication? Can you message and get a reply fairly quickly? Or is that not included in your program? Personally, I do not provide any programs where there is only 1 text message a week or something like that. For me to coach my clients properly, I need open communication with them. We chat through the app and through text message. And I do this 7 days a week. You need to feel that you can message your coach with a question or to change the plan and not have to pay extra for this.

Lastly, do you click with your potential coach? This is so important it could have gone second to certifications. Or maybe first, I don’t know!! Basically, it will be hard to work with a coach if you have no rapport. You will probably at some point need to talk with your coach about personal things (as these impact your training and your running) and you need to feel comfortable doing this.

So, due your research and check out the coaches in your area, or online and find out if they are right for you. They should be open to a chat on the phone before you commit.

And remember, cheaper is not always better. As the saying goes, you get what you pay for!! Many runners are happy spend a fortune on shoes, watches and other running gear then don't want to pay for coaching. And coaching is the one thing that will make the biggest difference to your race!!

Let me know your thoughts xx

The importance of drinking water!

Wed, 09 Feb 2022 03:54:07 GMT

The importance of drinking water as a runner.

The human body is made up of over 75% of water, and as we all know, we cannot live without water. The fact is, we can only survive for a total of 3 days without water. We need water for digestion, to absorb nutrients, to help us move (by lubricating our joints), to get rid of waste products and to regulate our body temperature. If the body doesn't have enough water (known as dehydration), it won't function as well. Water has however, been replaced in most diets by soft drinks and other sugar sweetened refreshments. Keep in mind that water is healthier and necessary for leading yourself towards better health and longevity.

Your own personal need for water can vary greatly due to how much and when you run, your weight, and the temperature. Research has proven that over 2/3 of adults don't get the water they need on a daily basis. By drinking water on a regular basis you can replenish your body and keep it well hydrated and functioning as it should be.

A majority of us wait until we are thirsty before we drink water. Keep in mind, this way isn't a

reliable gauge of the water needs for the body. By the time you are thirsty you have already lost two of more cups of the body's water supply. Therefore, drinking water regularly is much better than simply waiting until you are thirsty. Sipping from a drink bottle throughout the day is the best idea.

It is very important that you don't substitute beverages like alcohol and caffeine for water. The reason behind this is that those types of beverages act as a diuretic and can cause you to lose more weight through increased urination. You may think and feel as if you are getting more water through these beverages, although the fact is that you are letting it go almost as fast as you consume it.

Anytime you exercise, you need more water. Due to perspiration, your body will lose quite a bit of water. For each ½ kg body weight lost due to exercise, you need to drink 2 cups of water. Even when you lay down to sleep, your body loses water. This is because there is water in your breath when you exhale, but the air you inhale is dry. Basically, you wake up dehydrated, so before you reach for your first coffee of the day, drink a glass of water (preferably with a squeeze of lemon in it!).

There are several mixed opinions as to whether filtered water will actually provide benefit. This is a subject you should explore yourself as you determine the best type of water for yourself. Personally I prefer filtered water as I drank tank water for many years and can now taste all the added chemicals in tap water. However, please avoid bottled water as much as possible. The environmental impact of this is devastating!!

Always make it a habit to drink water on a daily basis. You should keep a bottle of water with you at all times and drink it throughout the day. You should also teach yourself to drink water instead of other beverages that don't replenish the nutrients your body needs.

Recovery is an essential component of your training plan.

Thu, 23 Dec 2021 00:50:15 GMT

Rest and recovery are actually part of your training!!

Many people believe that it is when you are running and training that you are getting stronger and fitter. Nothing could be further from the truth. When you are training you are actually breaking the body down. It is when you rest or focus on recovery that your body is repairing and rebuilding to make you a stronger, more robust athlete. For this reason, resting is your key to becoming the runner you’ve always dreamed of becoming!

Let us look at the different components of rest and recovery.

Recovery

The dictionary definition of recovery is: ‘a return to a normal state of health, mind, or strength.’ This is a very important meaning! And it’s definitely what we want to achieve with recovery. Recovery itself has many modalities.

Recovery runs:

These are not junk miles!! These are easy runs (max 1 hour) the day after a harder session/long run. They should feel easy, a shake out run. You should not be running to get Strava segments, or with faster people. This needs to be easy to enable recovery.

Active recovery:

Active recovery involves participating in cross training activities. This may be an easy walk with friends, an easy bike ride or swim. It means you are moving but not running. In this way, the body is de-loaded form the impact of running, but still benefiting from moving and/or being in fresh air.

Sleep:

Sleep is the most important tool in your recovery toolkit. Sleep will improve your running like nothing else can. You need to aim for 8-9 hours in bed to ensure you get 7-8 hours sleep. It always takes some time to get to sleep, and we all have wakeful moments during the night hence the need to be in bed longer than the hours of sleep required.

The sleep preparation cycle is something to be considered. Set up your phone so it goes into ‘Do Not Disturb’ mode 30-60 minutes before your planned bedtime. No using your phone to read, etc during this time. If you really want to disrupt your sleep, read the news before bed!!

Sleep hygiene is important to ensure good quality sleep. Phones on airplane mode, no glowing lights from TVs, other plugs or electronics. Blackout curtains or blinds to keep streetlights or morning light out. A window open for a cooling breeze. Try to keep the room cool as this promotes deeper sleep.

Nutrition:

Nutrition is another way of helping the body to recover. Processed and ‘junk’ foods increase inflammation in the body, which then leads to injury or ill-health. Good quality proteins help the muscles to repair. Fresh fruits and vegetables help to reduce inflammation and provide essential vitamins and minerals. Water is essential to keep the body hydrated and working well and allow digestion of your quality nutrition. I truly believe excellent food is vital if you want to be an athlete who performs at their best.

Massage:

I think runners should get a massage (and I’m not talking relaxation!!) every 1-2 weeks. Massage helps to keep the body loose. It also allows you to avoid injury as your therapist should be able to find the sore spots! I also really believe it keeps you in good communication with your body so you are more aware of how it is feeling. I have always prioritised massages. And as good as rollers, etc are, they are no substitute for the real deal.

Other modalities:

This is where things like compression tights, compression boots, ice baths, cryo-therapy etc come in. Although these may make you feel like you are doing something to aid your recovery, they do not compare to sleep and good nutrition. Even massage comes further down than the ladder than these two. Focus on perfecting your sleep and nutrition before worrying about spending money on any other recovery modalities.

Similar to recovery, but more difficult for runners to embrace is the notion of rest.

Rest

The dictionary definition of rest is: ‘cease work or movement in order to relax, sleep, or recover strength.’ (are you seeing the theme here where it is all about regaining strength within the body and mind??)

Rest days:

There is only one modality for rest: rest. This means not running. It is important for your physical and mental health to have rest days. Rest days should be renamed rebuild days. These are the days when your body repairs the micro damage that you can neither see nor feel but that should be respected. Depending on your schedule/needs this may be once or twice a week, or once a fortnight. I tend to have a rest day once a fortnight because this is what works for my body. You need to find what works for you, but it is an essential part of the training plan. Rest allows the body to have a break from any activity and to focus fully on repair. Use this time to get a little more time to sleep in the mornings or spend more time with loved ones of an evening.

Rest blocks:

Blocks of rest from training within the overall program are also important. This may be a week of no running for a week after a miler. Maybe some recovery walks, rides or swims but no official training. Then slowly easing back into running. Not only is this important for the body, but it is also essential to recharge mentally. If you never have a break from running it is highly likely you will become burnt out and lose the fire and drive for running. Having a break re-invigorates you and stokes the fire so you can push through the hard months of training to come. It is also a good time to work on your goals for the upcoming season and to get excited about them!

As you can see there are many different components to the concept of rest and recovery. If you do not build these into your program you will pay through injury, burnout or sickness. As runners we always like to focus on how hard we can push ourselves, but sometimes we need to focus on doing as little as possible. In this way we will become balanced runners, and balanced humans. Enjoy your rest and recovery!! You will be a better runner for it.

Tips For Healthy Holiday Eating

Mon, 20 Dec 2021 01:21:28 GMT

When Christmas and the festive season arrives, many people forget all about their diets and healthy eating.

Weight gains of 3-5 kgs are common between Halloween and Christmas. To make Christmas the holidays easier, these tips will help you with healthy eating through the season and not gaining weight.

Most traditional foods can be made low fat. Turkey or chicken is very lean without the skin, and gravy can be made without any fat. Potatoes that are served without butter can be very healthy. The beloved pavlova is delicious, although it is a high calorie dessert with the adding of whipped cream.

Even though the holidays are in, don't forget about value of extra movement in everyday life! Stopping the weight gain during the holiday season is helped by burning off some extra calories. You should plan a walk after meals, park farther from stores when you shop, and take a few walks around the mall before you begin shopping.

During holiday parties and at family dinners, feel free to sample foods although you shouldn't splurge. Decide on what you plan to eat in advance, then stick to your plan. Eat plenty of vegetables, fruit, and slices of lean meats (if you eat meat) or other healthy proteins. Before you go to a party, eat a small healthy snack to help curb your appetite.

If at all possible, avoid alcohol. Having too many drinks can cripple your will-power, and also add excess calories to your diet. In the place of alcohol, drink water with lemon. Water can help to limit your appetite and keep you from binging. IF you do decide to have a few drinks (and nothing wrong with that!), try to choose lower calorie options; vodka lime and soda is a good one! Also make sure to avoid eggnog, as each glass can have up to 300 calories.

Be flexible with your healthy eating, as one bad meal won't ruin your diet. Try to balance your calories over a few days and don't just look at one meal or day.

Why you should be volunteering at races!

Fri, 19 Nov 2021 03:45:17 GMT

There are many reasons why you should volunteer at races!

When you race, do you ever rely on volunteers to help you out, motivate you to keep going or to guide you in the correct direction? If so, then you know how important they are to the race experience. Races could literally not go ahead without volunteers.

So, what’s stopping you from volunteering?

There are so many races on at the moment post-lockdowns that there is no way we can race them all. An awesome way to still participate in the race is to volunteer. There are several altruistic and non-altruistic reasons to volunteer:

· Can be part of the race experience without having to race

· Socialise with runners

· Help other runners

· Meet new runners

· Get some volunteer swag

· Learn about what goes on behind the scenes at races

· Time on feet training (if you are sweeping)

· Possible free entry to future races

· A good reason to get away

· It makes you feel good!!

There is such a variety of jobs you can do when volunteering:

· Marking the course

· Registering runners

· Gear check

· Collecting drop bags

· Handing out drop bags

· Sweeping and de-marking the course

· Working on an aid station

· Helping on the finish line

· Delivering supplies to aid stations

· Helping set up/pack up

· And I’m sure there’s more I don’t even know !

Volunteering is great to do also if you are injured. Often when we are injured it is easy to get despondent about not seeing friends and losing contact with the running community. Volunteering means you can still be involved, and you don’t need to run a step!

I have volunteered at many races, both here in Australia and in Canada, and I have to say it is always so much fun! I also think we all appreciate volunteers more when we step in, do the job, and see what is really involved. You will come away from the experience with a sense of satisfaction from doing something to help your running community, and probably just as exhausted as if you had run the course!

So, what are you waiting for? Contact your local (or not so local!!) run director today and get involved!! I hope to see you out there!

Dynamic warm-up routine for running.

Thu, 14 Oct 2021 22:54:05 GMT

Getting your body ready to run is an important part of your run!

Staying positive and smiling through the mayhem: Tips for getting through lockdowns and difficult life stages.

Fri, 27 Aug 2021 00:02:00 GMT

Life is pretty tough at the moment. It’s hard to stay motivated to train when the threat of cancelled races looms, we have restrictions on when and for how long we can exercise, and we might even have kids at home 24/7. Add to that, the general difficulties of life; work stress, relationship breakdowns, teenage angst in the home, sickness, injuries..the list could potentially go on!! How do we navigate this without giving up?

Quoting Dr. Phil: “You can’t change what you don’t acknowledge”, first we need to be fully aware of what is happening. We may think we are coping well, but here are some signs to look out for that show we aren’t:

Overeating on unhealthy foods, or loss of appetite.
Skipping planned sessions, or lacking motivation to train.
Not sleeping well
Consuming caffeine or alcohol more than usual
Arguing with family members.

Just like the rest of you, I’ve had plenty of difficult times in my life, and have always exhibited all of these behaviours when I did. The one constant in my life, the one thing that kept me moving forward and not giving up, was running. I am sure it is much the same for you.

So let’s go over how we can use running to help us navigate these difficult times and those pesky ANTs (automatic negative thoughts)

Firstly, sticking to a routine is good for your mental and physical health. You may not feel like doing a run, but I can pretty much guarantee it will make you feel better. Even a plod is better than staying in bed or sitting on the couch.
Plan your meals and snacks and stick to them. If you don’t, it is so much easier indulge in treats/snacks that are not good for our health. I know it sounds regimented, but it really is a good habit to be in.
Stay off social media/screens for the last hour before bed. Set up your phone to go into ‘Do Not Disturb’ mode an hour before you plan to go to bed. Read in bed to help you get sleepy. Have a cool to cold room with a window slightly open for fresh air. Make sure it is as dark as possible, with no glow from electronics if possible.
Watch your social media usage in general. Try not to doomscroll too much. Feeding your mind negative news will only feed the beast.
Decide on your coffee/caffeine limit and stick to it. Cut back on alcohol. I’m not saying eliminate either or both. However, cutting back on these will help with your sleep and your motivation levels.
Ensure good communication with all family members. Pick your battles; sometimes it’s easier to just (once again) go with the flow rather than having to be ‘right’. Would you rather be ‘right’ and ‘win’ an argument, or be at peace? Often winning an argument is a big loss.

Next, how do we deal with cancelled races? This is a tricky one! I think in these times we need to learn to roll with the punches and not get so devastated when a race is cancelled or postponed. Life will go on. We need to learn to put these things into perspective. A good mantra I have is that ‘One day this will be a memory’. I find it really helps.
Also, what can you do instead? Could you put an FKT in there? A special challenge? A time trial? An online/Strava running challenge? Be inventive!

Remember that adversity doesn’t just build strength, it also reveals it! What is this difficult time/ability to cope with race cancellations telling you that you need to work on? The ability to stay in the present? Gratitude for what you do have?
Think of these difficult times as good mental training for ultras, developing resilience and grit. These traits improve performance when racing, and in all aspects in life! Humans are wired to focus on the negative, that’s how we’ve managed to survive! However, negative thoughts about how terrible race cancellations are and so forth lead you into a negative spiral. Thoughts guide emotions, which in turn guide behaviours which then determine results. If you want good results, be disciplined with your mind, and focus on positive things in life. Start a gratitude journal, only look at positive posts on Facebook/Instagram, avoid the news, listen to positive mantras through Spotify or YouTube, and focus on positive friends.
Remember, all training is good training. This is money in the bank, so to speak. Work on our weaknesses and build on your strengths so you become a robust runner who can race at their peak. This will make you a better runner!
Just know this; you are stronger than you think. You can and will get through this. You will race again. All is not lost. Look to the future, because remember that one day this will all be a memory (thank God!!!).

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What's the best way to approach hills when running and racing?

Fri, 30 Jul 2021 04:50:00 GMT

There is a big difference between running up a hill to running on the flat. You cannot run in the same manner uphill vs on the flat. I remember when I was racing in Switzerland, the first time I represented Australia at the World Long Distance Mountain Running Championships. I was running up a moderately steep hill and working hard. A man around 30 years my senior walked past me!! Yup that’s right! Mind you, he was what I would call ‘hiking with purpose’ but to all intents and purposes he was walking. And using half the energy I was. And looked a lot happier!! That was when I learnt a big lesson about walking vs running up a hill and why I train to walk fast.

When you get to a hill that you are definitely going to run up, you need to change your style. You cannot run up hill in the same fashion as on the flat. Shorten your stride and ‘pitter patter’ up the hill on the toes/midfoot, keeping the body relatively upright (leaning slightly forward from the ankles) and not bending over into the hill too much and thus closing the chest. Focus on the 20-50m in front of you, not on how long the hill is up ahead. Check occasionally to enable you to pace, but don’t keep looking up as this may be off-putting!! I find a cap helps with this!

If you decide to walk, do so with purpose. This is not a Sunday stroll as I like to say. It is a hike not a walk. You should still be working hard, just not red lining it like if you were running. There is no hard and fast rule as to when you should start to walk, the research says it is best to decide by how you feel. Push hard as you walk, sometimes even pushing down on your knee with both hands. I have noticed Europeans also like to walk with their hands behind their backs at times to mix up their positioning and to keep the chest open. Engage your glutes and use all your leg muscles. The decision to start running again is also feel-based. You will know when you are ready to run again. Then run, pitter-patter style until you are ready to walk again. This is the run-walk method.

If you are using poles, really use them! Push down on them and use them to help propel you up the hill. They are not there to just tap on the ground. You should feel your arms working when you use poles.

When you get to the top of the hill, it is definitely time to run! Some people walk over the crest, but you will pass them if you start to run as soon as you hit the crest. Then roll down the hill, not pushing so hard you blow out your quads. But that’s a whole other blog post!

Get out there and enjoy those hills!!

Staying on track with training during a long cold winter.

Tue, 29 Jun 2021 04:40:00 GMT

Winter is upon us, the days are shorter and the weather is definitely colder! Whether you train in the morning before work or in the afternoon/evening after work, this will impact your motivation to get out there and run. Here are some tips to stay focused and consistent:

1. Check your plan and know what workout you are going to do. Know what the purpose of the run is so you can focus on why it is important to run. Is it an easy shakeout run to recover from a previous session/prepare you for the next quality session? Is it short, sharp repeats to boost your VO2, or longer sustained efforts to build your Lactate Threshold? Knowing what you are doing and why will help you get out the door.

2. Remind yourself what your goal is. Do you have a big race/FKT attempt/running adventure planned that you are training for? You need to be ready for this and the only way to be so is to engage in consistent, focused training.

3. Lay out your running clothes the night before (or in the morning for the evening). I lay my running clothes on the floor next to my side of the bed so when I wake up to run, they are right there. No avoiding them!!

4. Go to bed early! Sleep is important to your recovery so be sure to get at least 8 hours per night. Set up a bedtime reminder on your phone that turns off notifications at an early hour. Get off screens early and read instead.

5. If you drink coffee, have the coffee machine ready to go, or the coffee pre-prepared.

6. Have your shoes ready by the front door, with your headtorch, gloves, headphones, rain jacket and anything else you need.

7. If it is raining, remind yourself that it may be raining come race/event day and that this is good training. Physically it will help you to know what your clothes/shoes are like in the rain and mentally it toughens you up going out in unpleasant conditions. You can look back on this come race day and know you've done it all before!

8. Wear the correct clothes. We've all heard the saying that there is no such thing as bad weather, only the wrong clothes. And when you are running in the winter this is very true! Wear layers so that is easy to remove those layers when you warm up. Have pockets so you can stash gloves, beanies, caps, etc. Check out the video to see how to tie a rain jacket properly around your waist. All these small things make a difference to your comfort levels!

9. Organise to run with a friend! You are less likely to bail on a friend than yourself!

10. If you don't have a friend to run with due to distance or time, have an accountability buddy you can text. Let each other know your weekly running plans and organise to text each other when starting and finishing your runs so that you keep each other accountable.

11. Training in the dark is excellent training for ultras. Many ultras start and finish in the dark so it is important to know how your headtorch works, what your depth perception is like with artifical light, and how it feels to run with a headtorch. Remember, nothing new race day, and that includes running in the dark!

12. Focus on fun!! Running in the dark can be fun! It gives a new perspective to your runs! Enjoy!!

16 Reasons Why Running is Good For You!

Sat, 22 Aug 2020 04:52:00 GMT

I may be biased (just slightly!!) but I think running is awesome!! Here are only 16 reasons why…I’m sure there’s more!
You don’t need any special equipment. Although there are many fancy gizmos and bits of kit you can buy, ultimately all you need is some basic workout gear and runners. Good to go!
You can run anywhere. Although it’s nice to run in exotic and beautiful locations, you can just run straight out the door. No driving anywhere, talk about time efficient!!
It’s a great way to explore. No matter whether you are away for a holiday or business, it’s a great way to discover a new area. Even discovering the streets in your local area can be fun!
Anyone of any fitness level can run. It doesn’t matter if you are super-fit or straight off the couch, anyone can lace up and head out for a run. All runners are very supportive!
Running boosts your mood. You can have had the worst day at work or with the kids and I can guarantee a run will make you feel alive and happy again!
Running makes your bones strong. Unlike cycling or swimming, running involves impact forces that strengthen your bones. Bonus!
Running is a great social activity. You can choose to join a running club or just chat with people on the road or trail. Runners love to have a chat and solve the world’s problems on the run.
Running is great for those who need their alone time. Although running is social, it can also be a great time to be alone with your thoughts. No relying on other people to engage in your favourite activity. No organising people and times. Just run when and wherever you want!
Running helps you get Vitamin D. Vitamin D from the sun is important for strong bones and muscles, and for strengthening the immune system. We all spend so much time indoors, running is a great wat to get outside and get that Vitamin D.
Running helps you sleep. Yes! Exercise helps you fall asleep more quickly and get better sleep quality.
Running burns a heap of calories. Although that is not the primary motive for running, it is an awesome side benefit. Of course, you can’t then go and eat all the food to celebrate!
It’s easy to fit a run into your schedule. With no commute and minimal gear needed, its quick to get started on a run. And 20-30 minutes can be plenty!
Running kit looks good! Ok, sure you don’t have to buy fancy kit, but it’s nice to know that if you want to, you can hit the road or trails looking stylish!
You can eat more carbs! Running is a great reason to indulge in some (healthy) carbs.
Running is very time efficient; a 30 minute run is equal to about a 90 minute ride. That means more time for the rest of life!
Running is great for exercising your dog. Yes, running is not just good for humans, but for a furry friends too. Get your doggy fit!

Two exercises to strengthen your back to improve running efficiency.

Thu, 16 Jul 2020 07:53:00 GMT

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The importance of back strength for runners.

Wed, 01 Jul 2020 05:23:34 GMT

Have you ever seen a runner late (or even early!!) in a race; slouched over and looking exhausted? Do you think that is helping them to run better? I'm sure you don't, and you would be right! Strong runners need a strong back!
But why? Well, let’s break it down.
To avoid the dreaded slouch:.
In order to maintain a good, upright posture, runners need to work on strengthening their backs. Staying upright is more comfortable and efficient than curving over whilst running. And your race-day pics look better.
To stabilise the hips:
We all know that most injuries come from the hips. A strong back keeps the hip stable, which in turn reduces your risk of injury. And nobody wants to be injured!!
The arms (and back) lead the legs;
As your legs fatigue, it pays to swing your arms faster. This will enable the legs to turn over faster. You can only do this if you have a good upright posture that is created by having a strong back.
You can breathe better:
A strong back keeps you upright and enables you to open up your chest to breathe easier.

In order to maintain a good, upright posture,Runners need to work on strengthening their backs. Staying upright is more comfortable and efficient than curving over whilst running. And your race-day pics look better!

So you want to run an ultra marathon?

Thu, 20 Feb 2020 04:24:39 GMT

It seems these days that a marathon is no longer enough, now everyone wants to run an ultra-marathon. What is an ultra-marathon you ask? Well, basically any run that is longer than a 42.2km marathon. So yes, a 45km race is an ultra-marathon! But who wants to only do 45km? In these days of less is more, with ultras, more really is more!!

The most popular ultra-running distance is 100km, but you can also opt for 100 miles, 200 miles or track/loop races that can go for anywhere from 6-48 hours…sometimes even 6 days. What fun I hear you say! Indeed, it is, but only if you put in the training. Yes, there is always a caveat.
Training for an ultra needn’t be too daunting. If you are already a runner, it will simply involve a few modifications to your training plan. If you are not a runner, best get onto a couch to 5k program first, and then the ultra world will beckon!

Training for an ultra does not require absurd amounts of time running. You will need to run about 5-6 days per week, however. You will need to do some higher intensity speed work (even though it is an ultra, you still need to teach the body to run fast…in case you need to sprint past a competitor!!), some easy days to shake out the legs and build the leg/tendon/mitochondrial strength of the body and one to two long runs per week to build your endurance and mental strength. For a 100k race, the long run really does not have to be more than 50k or thereabouts. Where you run this long run depends on your races; if your race is mountainous run it in the mountains, if it’s on the track, run it on the track! Easy! If you are doing a 100 or 200 miler, you may need to do back-to-back long runs to teach your body to run on tired legs. This means a long run Saturday, followed by another on Sunday. The weekday runs need not be more than an hour to ninety minutes each session.
Long runs are also a great time to test your nutrition. This is as individual as the runner themselves. Some runners can run on gels alone, other use gels and chews, others use these with some real food in the mix. The longer the race, the more likely you will want to eat some real food (vegemite sandwiches, vegie soup, potatoes, etc). A 100-mile race can last for anywhere up to 30-40 hours! A 200 considerably more! Just remember, running diverts blood flow away from the stomach, leading to the possibility of ‘gastric distress’, a very real and painful condition. Hence the importance of testing what works for you!

Another component of training is strength work. Once again, this does not need to be too time-consuming, but 2-3 times per week is a good idea. Each session will be about 30-45 minutes and will focus on upper and lower body strength. Strength work keeps your body robust and helps you become a more balanced athlete.

The final, and most important, part of training is sleep and rest. Yes! Sleep is when the body recovers and re-builds muscle. Rest is when the boy improves. Training breaks down the body, sleep and general rest is when the body gets stronger. Neglect this aspect of training at your peril!
So there you have it, training for an ultra in a nutshell. Running an ultra is an amazing feeling. The sense of accomplishment when you complete this monumental effort is beyond belief. Get out there and get running! You’ll thank me later!

I write programs to help you reach your goals, ultras or not! I would love to help you!

How do runners control themselves around all the food and alcohol that abounds at Christmas?

Thu, 19 Dec 2019 05:16:19 GMT

Hi and welcome to the Peak Endurance podcast and blog. My name is Isobel Ross and I am the coach at Peak Endurance Coaching. On today’s podcast I am going to discuss how runners can keep in control of their food and alcohol consumption over the Christmas and New Year Season.

Now I know we like to think that as runners we can have free reign on all the food. However, sadly that is not really the case. I wish it were!!! But it’s even worse when you’re injured like me!! Of course, I’m not saying for you to restrict yourself but just be sensible.

1. Don’t skip meals just so you can pig out later : Be careful not to restrict your eating during the day in order to pre-emptively compensate for a night of indulging. This approach can actually backfire because it can lead to overeating later. Rather than skipping meals, stick to your regular routine to maintain satiety (that is, don’t let yourself go hungry)! Just make sure that the food you are eating is healthy! No need to indulge all day!

2. Have a last-minute healthy snack before you head out : Make sure you’re not starving when you head out for the evening. Eat a small, quick serving of fruit , vegetables or a small handful of nuts before you leave the house to stave off the hunger. Healthy snacking before a cocktail party can prevent overeating party food that, more often than not, is calorically dense. And not only calorie dense but nutritionally deficit. Also, drink lots of water during the day before you go out as this will help you to feel fuller.

3. Use a small plate to trick yourself . Whether it’s a buffet-style dinner party or a cocktail party (although that normally entails a napkin!) with small nibbles, a small plate can make you think you are eating more than you’re actually eating.

4. Drink in moderation or not at all. Okay, I put that last bit in knowing not many people would follow it, including myself! However, it is true that alcohol, simply put, is empty calories. Cocktails have a lot of added sugar (and fat, if you’re drinking egg nog!) on top of the alcohol itself. If wine is your drink of choice, ask for a wine spritzer. And one more tip: pace yourself! Drink slowly, and remember to alternate a glass of water for each alcoholic drink. Your body will thank you the next day!

5. Choose your calories thoughtfully. Christmas and New Year parties present an opportunity to indulge in a large variety of decadent snacks and delicious desserts that you would not normally ever consider. Don’t necessarily eat everything that is on offer! Indulge in what actually appeals to you and savour and enjoy what you are eating. Be mindful of the experience. Don’t just scarf.

6. Keep up your training, even if only at a maintenance level. Even though the weather may be hot and all we really feel like doing is relaxing in the air conditioning, don’t let your exercise routine fall by the wayside. Head out early in the morning for a run, or hit the gym. Knowing you have to train early will also stop you drinking too much the night before too! There is not many things worse than running with a hangover.

7. Enjoy Christmas . Do not forget to enjoy this wonderful time of the year. Don’t feel guilty about celebrating with friends and family. You don’t want to be the kill joy at the party or family gathering. Slowly savour each bite or each sip of drink, and listen to your body when it tells you you’re full!

I hope these tips help you a bit, but remember to not be too hard on yourself if you over-indulge. As long as it’s not a regular thing, it’s ok.

I have had so much fun starting this podcast and blog. It is something I have been wanting to do for years, and I finally decided to bite the bullet and do it. I have to thank Daniel Farrugia for giving me the confidence to go for it. I really appreciate everyone who listens and supports my podcast. Subscribing is a great way to support the podcast. Also, as I keep saying rating and reviewing it really helps too. I have had a couple more five-star reviews, one from Peekshimmer and Screechola . Thank you so much!! I really appreciate it! These reviews help the podcast to grow and be heard by more people. Also, positive reviews gives me greater leverage to get top athletes and experts on the podcast!

Once again, thank you so much everyone for all your support. I hope you all have a wonderful and safe Christmas!

How do I train for hills when I live in a flat area?

Mon, 02 Dec 2019 05:18:20 GMT

In spite of living in a flat area, many runners feel the allure of running in the mountains. They enter the race of their dreams, then reality sets in and they wonder; how the heck am I going to train for this??
There are many ways to train for hilly races, but of course, nothing compares to actually running hills. So, by all means, use alternate methods of training, but try to get to the mountains as often as you can. Even one weekend a month is better than nothing!
Stairs:
One of the best ways to train for hills if you don’t have any around is to utilise stairs. Steep stairs are the best. There are three ways you can utilise stairs in your hill strength building:
1. General strength by running and up and down at a moderate pace. A Stair master can be used for this workout (not a stepper, it needs to be the machine where the stairs rotate)
2. Sprinting: Sprint up the stairs (one at a time) as fast as you can for about 30 seconds. Take it easy back down the stairs as recovery.
3. Stair bounding: Bound up the stairs (skipping a step each time). Aim to really get some lift and air with each bound. Back down the stairs is recovery.

Weight Training:
Weights in the gym is another way of developing the leg strength for hilly races.
1. Stepping up onto a step (and progressively making this higher). Start without weights and progress to adding weights.
2. Split squats: stationary or forward/reverse lunges, either onto or off a step or on the flat ground. All add good variation! Add weight when your form is 100% correct.
3. One legged squats with dumbbells
4. Kettlebell squats on a bosu ball
5. Box jumps
The variety is endless!

Find a hill!!
It doesn’t matter how short the hill is. Find the steepest hill you can (even if it is in a carpark leading up the next level) and sprint up it!! Hard!! Repeat, with the down as recovery. You can also do high knee skipping and bounding up these as well.
Equally, you can use this as a downhill workout. Walk up the hill, then sprint down. You need to strengthen the legs for downhill running as much, of not more than, for uphill.

Treadmills:
If you are lucky, the treadmills at your gym will be able to be put up to a decent incline. When I was living in Canada and couldn’t do my normal workouts, I would practice hiking on the treadmill. Unfortunately you can’t really train for the downhills this way, but you can learn to get a good hike on.

Hopefully this has given you some good ideas on how to train for hills in a flat area. As I said in the beginning, however, nothing beats training on actual hills. So really try to get some proper hills in as part of your plan that is progressing you towards your A-race. And remember to keep it fun! Ultimately if you can only train on the flat, then that is all you can do. Do the best training you can and let it go. Many years ago, I won the 6 Foot track marathon whilst I was training for a sub-3 hour marathon on the flat. It is possible!

Should trail runners run on the road?

Mon, 11 Nov 2019 05:13:06 GMT

Yes, yes, and yes!!!!! Although coaches (myself included!) rightly bang on about how your training needs to be specific to your race, there are still valid reasons for you to run on the road! Trails are specific to your race and much more enjoyable (most of the time!) than the road, I totally agree. However sometimes there can be too much of a good thing!

Trails make you strong but can slow you down
Trails can cause you to run slower; as we all know it is virtually impossible to maintain the same speed per kilometre on the trail as on the road. And those hills were made for walking!!
Running on the road is great for keeping your cadence and leg speed up. It is important to work on these components. Many trail races have flat or undulating sections that can make or break your race. You may need to run fast to get past someone whilst trying to appear like you’re in control (even if you feel like you’re about to blow a gasket!!!! You can do that around the next corner!)
It is just good to have an extra gear to access if you need to. Anything that adds to your repertoire is important!

Variety is the spice of life
Running only on the one type of surface can lead to injuries. Teaching your body to run in different ways can only be of benefit. Also, you will naturally wear different shoes to run on different terrains. I believe in running in a variety of shoes; different models and different brands. I am sponsored by La Sportiva so run in those on the trails, but I’m always changing the model. On the roads I run in anything from Saucony, to Hoka’s to Altra’s. That’s a diverse range! Running in different environments also keeps the monotony at bay. The mental variety is important too. I have trained for road marathons and still incorporated a long trail run every week. Running on just the road or just the trail can lead to mental fatigue. It is good give yourself different scenery to look at and different things to focus on. As much as I love the trails, sometimes I just crave a nice easy flat run where I don’t have to concentrate on every footfall. Because believe me, I fall. A lot. Ask my friends.

It can be a hassle to get to the trails
Not all of us live at the trail head or are lucky enough like me to be a quick 3k bimble to the trails, so getting to the trails usually involves driving. Sometimes it’s nice to just be able to run out the door. No stress, no commute, just run. This is especially important if you are running early in the morning before work. Driving to the trail just takes away from the time you could be running or sleeping.
Some people prefer the well-lit streets to run on. If you run the trails in the early mornings before work, or in the evenings, you may need a head torch. This can be just another thing you need to buy, or organise. For simplicity, running on the roads can be beneficial.

Roads keep your effort consistent
On the trails there can be a lot of variables to consider; mud, sand, obstacles, slippery roots, and so on. Steep hills and sharp descents are also part of the mix. All of these mean it is very difficult to keep your effort at a consistent level. Training on the road means you can sustain a certain level of exertion for a definite period of time. This is particularly useful for tempo runs and long intervals.
Can you think of anymore reasons? Comment below!

What quality sessions should ultra-runners do?

Sat, 26 Oct 2019 05:09:18 GMT

First, a re-cap from the last training talk. Let’s clarify what is meant by speed work. True speed is very short sprints (10-15seconds!!) that work on developing the neuro-muscular system. However, when most runners talk speed work they are meaning things like interval repetitions and tempo work. So, for ease of conversation, this is what I will be meaning when I discuss speed work.

When you first start your season’s training, I believe it is important to focus on getting the body ready for the harder work to come. This includes utilising strides (100m repeats run at about 90-95%% effort) and short hill sprints (10-15 seconds up a steep hill with a minimum 1 minute recovery). The uphills sprints can be done as full sprints up on the toes, as leaping bounds, or as high knee drills. All help promote strength in the legs, feet and ankles, as well as develop the neuro-muscular system. Full recovery is a very important component. Of course, although I have said these sessions are good for preparing the body, I still think it is good to keep them in the mix throughout the training season. It helps to keep the neuro-muscular system firing.

After a few weeks of preparing the body, you can now start some more serious work.
I like to first focus on VO2 max workouts. VO₂ max (also maximal oxygen consumption, maximal oxygen uptake, peak oxygen uptake or maximal aerobic capacity) is the maximum rate of oxygen consumption measured during incremental exercise; that is, exercise of increasing intensity. The name is derived from three abbreviations: "V" for volume, "O₂" for oxygen, and "max" for maximum. Maximal oxygen consumption generally reflects cardiorespiratory fitness and endurance capacity in exercise performance. I say generally because there are so many instances where an athlete with a lower VO2 can outperform one with a higher.

It is impractical for most athletes to test their VO2 and watches that claim to give you your VO2 are ambiguous to say the least. Also, the capacity to improve your VO2 is largely genetic. However, there are some things we can do to develop our VO2. I like to give workouts of about 3-4 minutes, with a short recovery of about 2 minutes. The work repetition should be done at about 80-90% effort, and the recovery at an easy jog or walk. If an athlete is prone to injury or competing in a mountainous race I prefer them to do these up a gradual hill. As well as improving VO2 max, these workouts teach you how to push hard when that little voice on your shoulder is telling you to stop/slow down/it doesn’t matter and so on. Although this should be a hard workout, you should always feel like you could do one more rep when you complete the session. This means you have performed the session correctly. Also, the final rep should be your best one if possible. So, pace yourself. With the first couple, work out what feels right according to your body on that day. Don’t completely red-line the first few so you are unable to complete the workout.

As we get closer to the race date, I prefer the workouts to become more race specific. For this reason, I like to focus on tempo runs. Tempo runs can be started off as longer sessions (for example, 2-3x10 minutes, building up to sets of 15-20 minute blocks) progressing to one continuous session of anywhere up to an hour. These are done at what I like to call a ‘comfortably uncomfortable’ pace. This means you are just on the edge before it becomes uncomfortable. Tempo runs really teach you to push at that relatively hard level that is hard to sustain simply because of the length of time. This really develops mental strength for longer runs as it teaches you to work at a harder level for extended periods. Tempo runs teaches the body to clear lactic acid, making it more efficient at this task. This then means you can physiologically run harder for longer periods of time too.

Long runs are also seen as quality sessions as they do require an easy day before and a rest/easy day after. The long run teaches your body and mind to run for loooong periods of time. This does not mean you need to do a 10 hour run every weekend in preparation for your miler. It means every second week you do an extended long run of around 5-6 hours. The alternate weekend maybe 3-4 hours with back-to-back runs on the Saturday and Sunday.

All of these workouts have many variables that you can play around with to increase motivation and interest. Slightly varying the time/distance/recovery/terrain all adds to the workout and guess the body guessing.

Do ultra-runners need to do speed work?

Wed, 02 Oct 2019 05:10:52 GMT

Ok, first, let’s clarify what is meant by speed work. True speed is very short sprints (10-15seconds!!) that work on developing the neuro-muscular system. However, when most runners talk speed work they are meaning things like interval repetitions and tempo work. So, for ease of conversation, this is what I will be meaning when I discuss speed work.
Many ultra-runners think, “Well I run long and slow in the race, so why would I need to work on my speed?” and although that concept used to work, that is no longer the case. In my mind, runners training for a 100k race can easily do marathon training, with simply longer long runs in the mix.
In saying that, I still think it is important to train specifically with your race in mind; does it have hills, technical trail, flat roads, etc. Using these details you can then create interval and tempo sessions that ensure you are working specifically towards your goal.

When you first start your season’s training, I believe it is important to focus on getting the body ready for the harder work to come. This includes utilising strides (100m repeats run at about 90% effort) and short hill sprints (10-15 seconds up a steep hill with a minimum 1 minute recovery). The uphills sprints can be done as full sprints up on the toes, as leaping bounds, or as high knee drills. All help promote strength in the legs, feet and ankles, as well as develop the neuro-muscular system. Full recovery is a very important component. After a few weeks of preparing the body, you can now start some more serious work.

The reason for now introducing more formal interval and tempo sessions is because not all races are run at a steady pace. Many ultras actually start quite fast…especially if there is a single track not long after the start. It is imperative in these cases to get as far up the Conga line as you can so you are not held up too much!

Another reason to include harder work in your ultra program is because sometimes you will need a burst of speed; to get in front of a competitor, to push through a hard patch, to get up a hill, and to generally increase your leg speed, turnover and strength.

Although I definitely believe in keeping easy days easy and hard days hard, the beauty of interval sessions is that they generally increase your ability to run at a faster speed in a more comfortable way in all your runs. Thus, your cruising pace is increased, which should lead to faster race times.

Also, as you get tired in an ultra it is very easy to get into ‘shuffle’ mode. This will generally happen regardless, but with some formal harder training in your program, this can be delayed. You should generally be able to hold onto your form and pace for a longer time before the heavy fatigue hits.

Doing harder efforts also teaches you how to deal with the pain of working hard. It is not possible to do long ultras every weekend….but you can touch on this pain through some interval work. It teaches you to keep pushing when that little voice on your shoulder is telling you to stop, to give up, that it’s not that important, and so on. Knowing that you can push through the tough times gives you the confidence to know that you can keep going when you want to stop. It is important to have these moments to remember and draw on when you need to. This leads to greater belief in yourself before and during a race.

Dealing With Injury

Tue, 17 Sep 2019 05:06:56 GMT

The worst thing about being injured is knowing what to do with all the extra time you have. Also, how do you maintain the fitness you have worked so hard to achieve?
Now is a good time to read up on training methodology and injury rehabilitation. It is also the perfect time to complete all your exercises to rehab your injury…and don’t stop once you’re better, you need to keep them up. I know this is difficult, and I am often guilty of it, but truly pre-hab is so much better than re-hab!
Injury is also a good reason to include cross-training in your regular training schedule; not just so you can avoid injury but so you have an activity that you can (hopefully) easily switch over to whilst your injury is healing.
Exercise options when you are injured:

Cycling:
Cycling is great because it keeps you outdoors. I’m a particular fan of mountain biking, seeing as I used to be a mountain biker!! Some people feel nervous about cycling, but even if you just stick to bike tracks you will get fitness benefits. And the feel-good benefits from being outside. Even doing spin-style classes are of benefit. It all depends on what your injury is, as you may not be able to cycle if you have a leg stress fracture.

Elliptical:
This is a good one if you are trying to maintain the running position. It’s good to incorporate your arms in this too. I have spent many an hour on the elliptical! Only problem is, it is incredibly boring.

Walking/hiking:
Clearly you need to be able to weight-bear for this activity. It is great for maintaining fitness and keeping you outdoors. However, it is very easy for runners to take this too far and therefore not allowing the injury to heal properly or as quickly as it may have. I’m sure I’ve never been guilty of that…much…

Pool running:
This is actually my favourite! Ok, now pick yourselves up off the floor, and hear me out. It actually replicates the running pattern the most. It is completely non-weight bearing and thus will not exacerbate most injuries. Many years ago, I had two stress fractures in my right leg. I did pool-running for 6 weeks, and my race season following this was awesome! I also lost weight! So it was win-win! Give it a try! If you want specific sessions to do in the pool, email me at isobel@peakendurancecoaching.com.au and I will send you some.

Swimming:
For some reason I like this less. Yes, it’s non-weight bearing. However, I have also heard that swimming can create torque on the legs which may not be helpful during rehabilitation.

It is easy to get down and a bit depressed when you are injured. You just need to tyro to find some different exercise to do and keep the re-hab up. Keep these points in mind and you will stay positive and be ready to get running again when the time comes! And who knows, the mental and physical break from running might lead you towards your best season ever!

Why is rest for endurance athletes so important?

Tue, 13 Aug 2019 04:34:39 GMT

Rest days are the much maligned and most misunderstood aspect of the training plan. And yes, believe it or not, rest days are training!

Rest days are not to be confused with recovery days; I will cover these in another blog. Rest days involve one thing: REST! Not going for a walk, swim or doing yoga. Not landscaping the garden or spring cleaning the house with all your free time that you can’t bear to waste. Rest days are lazy days where you spend time with family watching movies, having conversations, playing board games or just some quiet time on your own.

Rest days are vitally important for athletes so that the body has time to repair, rebuild, and strengthen. Running and cross-training cause muscle tissue breakdown and the depletion of energy stores (muscle glycogen) as well as fluid loss. These all need rest to recover and rebuild. Without adequate and planned rest there is the chance that your body will create an injury or develop a sickness that will make you rest….and probably for more than one day a week or fortnight! You have one body…look after it!! Without rest days built into your training plan you increase your risk of injury and over-training syndrome. Not to mention, general staleness and decreased desire to run. A rest day is a good psychological break from running. They can also help with family relationships as you will have more time and energy to devote to your loved ones.

Rest weeks are also a component of training. Your workload should gradually build over three weeks, with the fourth week being a rest week of reduced volume. In this way, you are ready to start the next four week cycle raring to go!

Of course, as well as rest days and rest weeks, we need to consider long term rest, where you rest between training cycles. After your ‘A’ race, a full week of rest from all exercise is great for the body and mind…and relationships as well. You can then slowly re-introduce unstructured exercise that is more about having fun than any serious training. After two weeks of unstructured, fun exercise (not necessarily running!), you can introduce some running back into your program, but once again, easy and fun. After this, the new program can begin!

Remember, any well-planned training program should include planned rest days on a regular basis, as well as rest between training cycles. At Peak Endurance Coaching we ensure that you have planned rest so you that you can train hard when you need to. In this way you will be primed to achieve your best!

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