10 things to do when you start running

March 20, 20204 Comments

With today’s announcement of the imminent closure of the UK’s gyms, many people will flock to other forms of exercise, from home workouts to yoga, to running. It might not be for everyone, but with limited alternative options, there’s a strong likelihood more people will be giving it a go.

First off: Do it! In terms of stress-busting ability, a good cardio session is unbeatable. Running is hard, and certainly not always pleasant, but the feeling of achievement afterwards is incredible, and while we’re putting our whole lives on hold, a sense of achievement can be hard to come by. So far, it’s still being allowed (and even recommended) by the government, so long as certain precautions are made.

However, there are some things to think about before getting started, not least because if you injure yourself, seeing a doctor or physio may be harder than usual, and there aren’t many alternative exercises you’ll be able to try instead!

Running doesn’t have to involve seeing anyone or touching anything, so now is the perfect time to begin (if your government allows!)

Start with a programme

If you’re new to running, don’t jump straight in there. In a moment of extreme motivation (or madness, or stress), it can be tempting to lace up your shoes and try to run 10km. Some people may be able to, but most won’t. Trying a couch to 5k, or if you have some experience already, a 5k to 10k, will ensure you progress at a pace that is less likely to put too much strain on your joints and muscles. It’ll also ensure you get out regularly, which is important for mental health.

2. Wear the right shoes

If you only have metcons because you’re a cross fitter, or converses, please don’t run in these! Your chance of injury will be greatly increased – Emma Kirk Odunubi has some great information on this, so if you’re not sure, ask her! Usually I would recommend getting a gait analysis to find the right shoes for you, but this is unlikely to be possible right now. Since the postal service is still up and running, buy yourself a pair of running shoes that you think will work (I like Asics, Adidas, Nike and Hoka) and run in those. They might not be perfect, but they’re likely to be better than your lifting shoes!

3. Take rest days

If you’re doing a couch to 5k or similar plan, this will be built into your schedule, but if you’re just taking yourself for runs, make sure to allow yourself time to recover! No matter how fit you are, running places strain on the muscles, ligaments and joints, as well as your body’s energy systems. Allowing at least 2 rest days a week if important for recovery.

4. Don’t always go long

Long distance running is one of the only sports that can temporarily weaken the immune system. While exercise of 30-45 minutes a day is beneficial to your immune system, the energy systems required for long runs, and the amount of cortisol (stress hormone produced) can temporarily reduce your immune defence. Pair this with cold weather and a global pandemic, and long runs might not be in your best interest. Of course, the definition of what a ‘long run’ is varies from person to person, but bear in mind that shorter and faster may be better, at least for now.

5. Intervals

I get asked a lot why, when training for a marathon or half marathon, I include fast paced, short intervals. Intervals may make you a better runner, quicker, but also have the power to make your longer runs feel easier. It’s also just a variant of your normal long runs. Having a varied training schedule means you’re likely to work muscles (and your brain) slightly differently each time, b uilding strength and keeping yourself interested.

6. Cross-train

OK, so the gyms are shut and the average person doesn’t have tonnes of equipment at home, but that doesn’t mean you can’t fit in other forms of training. More running doesn’t no necessarily make you a better runner, and fitting in cross training twice a week, with 3 runs a week is a great way to build strength and stave off injury. Try bodyweight exercises and physio exercises (prevention is better than cure!). Here are some great people to follow for online workouts. I also did a vlog with my physio where she talks about ways to avoid injury that’s worth a watch!

7. Eat well

This should go without saying, and most people don’t find it too hard once they start running! However, it’s easy to forget that new exercises (even if you exercised before) can be extremely energetically demanding for the body, and you need to eat to replace lost calories. Ensure your plate has plenty of colour (I don’t mean smarties) and dietary fibre, focussing on vegetables and wholegrains, and don’t forget your healthy fats (olive oil is a staple of my diet)! I don’t frequently take protein powder, but if you feel like you’re really struggling to fit in enough calories, this may be good to look into.

8. Sleep

With the start of any new exercise regime, the body can feel tired and sluggish, thanks to a combination of having to learn a new skill and using up lots of physical energy. Getting adequate rest is vital for performance, but also your long-term health. You may need to sleep more if you are not used to exercising, so try to get to bed earlier and reduce caffeine intake if possible. Not being able to sleep is a symptom of overtraining, so if you’re feeling exhausted but unable to sleep after throwing yourself headfirst into a new running regime, maybe take a step back for a couple of weeks.

9. Keep away from people

It’s within the governmental guidelines (within the UK at least) that running while avoiding people is absolutely fine – recommended even! The benefits are notable, and will be a great thing to keep most people mentally sound. However, as mentioned above, you’re most vulnerable to getting sick for up to 72 hours after a long, hard run due to elevated cortisol levels. Combined with the inevitable bodily fluids from running, especially in the cold (spittle, sweat, snot – you name it, you’ll have it), it’s a really sensible idea to stay away from people as much as possible on your runs, for your own safety and theirs.

10. Enjoy it!

Running is a love it or hate it sport, but if you’re in the latter camp, it doesn’t have to be that way forever. I used to HATE running, but I forced myself to do it because it was my alone time (and because I wanted to lose weight). Now, however, I am quite obsessed. I’m not even that good, but the sense of achievement and satisfaction I get after each run is unparalleled. I like to share my runs to Strava (a run tracking app) to get a sense of community spirit, even when I’m not running with others. Even in quarantine, we’re in this together!

I hope you found these tips useful! If you’d like to share them, please tag my Instagram and encourage everyone you know to take this up! Who knows, we could all come out of this epidemic in far better shape (mentally and physically) than when we went in.

Three things I’ve learned from marathon training

January 17, 20195 Comments

There’s something about marathon training that teaches you a lot, both about yourself and also about the human psyche. Perhaps it’s the necessity of having hours with only your own thoughts as you pound the pavement (almost by definition of training for a marathon), but I’ve been thinking a lot about what marathon training is teaching me about myself and others who do the same. Here are a few of the things. No doubt I’ll learn more as my training picks up for the next four weeks.

Early morning runs are truly special, but it doesn’t mean I enjoy them

I can run
It’s an on-going joke with my boyfriend that as soon as I get into running, I injure myself, and that anything above a 5k might as well be a marathon. It’s been pretty awesome to realise that a lot of that fear of running far is in my head. Sure, injuries are physical, but the fear that we so often get after an injury/accident can be significantly more debilitating than the injury itself. Three years on from my chronic IT band pain I was still apprehensive about running further than 10km for fear of being set back years. But with the right amount of rest, the right shoes and right training plan, I have (touch wood) really impressed myself with not only the fact that I CAN run far (I recently did my first 10k race and half marathon), but that I’m finally allowing myself to enjoy it, and I think that’s something to be celebrated.

I’m lazier than I thought
I say this partly in jest. It is perfectly normal to put off tasks that, let’s face it, are not necessarily as appealing as sitting in bed watching prison break. Procrastination can sometimes get to the point where it’s actually too late to do something anymore, and you end up not doing it because you’ve put it off for so long and the moment has passed. People ask me how I stay so motivated and the reality is, I am not always motivated. I have discipline and enjoyment, and both these things have always been enough to get me to the gym or to boxing on time. However, with running it’s different. Running is not something I naturally love every second of, so it takes that little bit more energy to get myself outside in the cold (and often dark) outdoors to do my training for the day. BUT what I have discovered is that my discipline is very much in check. I haven’t missed a training day (although I have postponed a couple to fit with my schedule) and I am proud of that. As Adrienne says ‘you can do hard things’, and it’s blooming cool to realise that I can.

People who constantly run marathons are somewhere between sadists and gods
Marathon training is really, really hard. It’s not just that each run is difficult (although lots of them are), it’s also that you have to consistently push yourself harder, and there’s not really any possibility of settling into a routine during training. People who frequently put themselves through this baffle me, and I have continuing respect (and a little fear) for them all. And yet the sense of community when you find someone else who is also running a marathon is also incredible, so I can see how people become addicted. Pushing physical boundaries alongside thousands of other people has to be one of the most incredible experiences ever, and I’m excited to be a part of that, no matter how painful it is getting there.

I would love to hear what you learned as part of your training! Whether it’s for a marathon, cross-fit competition or your first 5k – it’s all valid!

Flapjack

March 21, 2018Leave a comment

I didn’t know what to call this recipe because ‘flapjack’ doesn’t really do it justice. It’s reduced sugar (because I find syrupy flapjacks almost unbearable) and vegan, and also is more nutrient dense than ‘normal’ flapjacks, thanks to the addition of prunes and seeds and the use of unrefined sugar rather than golden syrup. It’s slightly crumblier than most flapjack recipes but I’m working to fix this. Either way, it tastes bloody good!

Let me know if you make it and I can share on my instagram.

Ingredients:

250g oats
3tbsp linseeds/seeds of choice
1 heaped tbsp flour of choice
100g vegan butter (I used vegan Flora for this)
25ml oil
50g dark brown demerara/muscovado sugar
3tbsp honey/syrup
5-8 prunes, chopped
1 heaped tbsp peanut/almond butter

Method:

Preheat the oven to 180 degrees centigrade
Put the oats, flour and linseeds in a large mixing bowl
In a saucepan, heat the butter and oil until melted
Add the honey and sugar and mix in the peanut butter. You may need to remove some of the lumps
Add the chopped prunes and mix, before pouring into the mixing bowl with the oats
Place in a small dish lined with baking parchment and pack down hard (I do this with the back of a metal spoon)
Cook for 30 minutes until browning at the edges

Perfect with a nice cup of coffee

My week in workouts

March 5, 2018March 5, 20183 Comments

I get asked all the time how much I workout, where I workout, what I do and how I fit it all in with work, so here’s a blog post about my week in workouts! I always do my best to workout at least 4 times in a week but sometimes life gets in the way and I just want to say that that’s OK (reading that sentence I should probably quit fitness and just become a poet rn). But in all seriousness, just because this is how I workout, it doesn’t mean this is how you also have to workout! Everyone has different commitments and preferences and I am super lucky to live near central London, so have so many classes available nearby if I want to go, which I am well aware a lot of people don’t have. However, a lot of the workout styles I do are replicable in the gym, so no need to pay for classes if you don’t want to!

I workout as often as I feel my body enjoys – I used to push myself excessively, which led to exhaustion, a lack of energy for everything else I do and plenty of injuries. Because of that, if I’m not feeling a workout I won’t do it, or will opt for a low intensity workout or stretch instead. I would definitely advise listening to your body. Working to a schedule doesn’t work if you run yourself into the ground and can’t continue! I work full time and often my schedule changes last minute – I workout intuitively and that’s what works best for me 🙂

These three weeks are typical – there’s an ebb and flow of what I’m able to manage in a week. The first week was a heavier than I usually do, the second week was perfect, and the third week a little less than I hoped, but that’s because I was busy.

Week 1:

Monday
No workout (screw ‘never miss a Monday’)

Tuesday
5pm: Gym workout (glutes day – a short but heavy workout after 2 rest days). 45 mins, all high intensity.

Wednesday
5pm: Xen-do martial arts (a v sweaty HIIT workout). 60 mins, including 10 mins stretching.

Thursday
7:45am: Strength and conditioning at BXR (low intensity but lots of resistance band and some kettlebell/dumbbell work). 50 mins, including band work and conditioning stretches.

Friday
6pm: THE GAMES at KXU (strongman/crossfit style workout – very heavy, low cardio). 50 mins, including 10 mins warm-up.

Saturday
10am: Xen-do martial arts. 60 mins.

Sunday
11am: Filming (and doing) a strength-based workout (medium-heavy weights but relatively high reps). 60 mins, probably about 40 minutes of high intensity work.
4pm: A running shoot (not really a workout but a lot of time on my feet!). 3h.

Week 2:

Monday
Rest day!

Tuesday
6:15pm: Strength and conditioning at BXR. 50 mins.

Wednesday
8pm: A 1mile (1600m) race. 6 mins.

Thursday
7:45am: Strength and conditioning at BXR. 50 mins.
6:30pm: Yoga. 45 mins.

Friday
5pm: Gym workout (running and abs). 40 mins, all high intensity.

Saturday
9am – 5pm: Running shoot (again, I was on my feet all day but wouldn’t count this as a workout)

Sunday
10am: Boxing workout at BXR. 50 mins.

Week 3:

Monday
5pm: Xen-do martial arts. 60 mins.

Tuesday
6:15pm: Nok-out class at KXU (running, circuits and boxing – all cardio and HIIT). 50 mins, including 10 mins stretching.

Wednesday
Rest day

Thursday
Morning – climbing all morning. 3h.
Afternoon – yoga, strength and conditioning and acroyoga. 2h.

Friday
Rest day

Saturday
Rest day

Sunday
2pm: Gym workout (heavy glutes day). 50 mins, including 15 minute incline walk as warmup.

Best workout classes in London

March 2, 20181 Comment

Since two years ago I’ve been somewhat addicted to travelling around London trying new workout classes. Between that and events hosted by various studios, I’ve tried by fair share of fitness classes in London! People often ask what I would recommend for when they visit London so I’ve decided to do a post about it.

In no particular order, these are my favourite classes in London. Of course, what I like and what you might like might be totally different, but recommendations are always useful to get you started in a new city 🙂

Barry’s bootcamp

Say what you like about Barry’s, but it’ll always be a class that I love. Granted, I don’t think I could do it everyday, but the combination of endorphin-raising running and strength-building weights, it’s the perfect workout for me. In short, it alternates between treadmill runs and floor workouts, giving you rest from the treadmills whilst you’re working out on the floor, and rest from the floor when you’re on the treadmills. It was one of the first classes I ever did, and never fails to make me feel accomplished. With studios popping up around London (Shoreditch, Euston, Notting Hill and Victoria), there’ll likely be one that’s easy to get to (the Notting Hill is my favourite!).

Barry’s Bootcamp website. (£20 per class)

Power of Boxing

This class is hugely underrated, potentially because it’s not smart and swanky like the other gyms. Don’t expect showers and hairdryers. Instead expect a bloody good workout with unpretentious people who love working out. The structure of the class includes floor circuits, punch-bag work and then pad-work in the boxing ring, which no other class I’ve found successfully does. It’s exhausting – expect to be dripping by the end – but leaves you feeling amazing. Every. Single. Time. PoB also works with a local charity to help reintegrate offenders into the community, which I think is amazing. This class is also super affordable, so if you’re not looking to splash out, this is the one for you 🙂

Power of Boxing Website (£12.50 per class)

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KXU – The Games

This is a relatively recent addition to my list of favourite classes. Think Crossfit/strongman but in swanky gym. But don’t be fooled by the beauty of KXU – this class will KILL you. I would definitely recommend this to anyone who’s relatively fit/strong already and wants a challenge! Unlike a lot of the classes in London, this one makes no attempts at telling girls to ‘lift light’ – the heavier the better! This studio is almost worth visiting purely for the aesthetics too J Would recommend if you want to lift heavy and then enjoy a (somewhat overpriced) shake in one of the most beautiful locations you’ll find in London.

KXU website (£24 per class)

BXR – Strength and Conditioning

Another favourite for different reasons to the others. BXR is a boxing gym endorsed by Anthony Joshua. It’s based near Baker Street, which makes it pretty accessibly from most central locations. I put this in the mix because of both the class and location – it’s really smart inside, and contains the nicest changing rooms of any gym I’ve ever been to. The strength and conditioning class is one that focuses on form and strengthening the body in a way most classes don’t. There’s a lot of foam-rolling and resistance band work, which I feel a lot of classes avoid because they don’t burn as many calories as other classes. However, for longevity and injury prevention, there’s nothing like a good S&C class, so I would definitely recommend this to compliment your other training.

BXR website (from £30 for 3 introductory sessions).

I hope this helps you try some new workouts and find what works for you! We’re all different and what is amazing for someone often doesn’t work for the next person. Give these a go (there are often introductory deals) and let me know what you think! 🙂

10 reasons to lift weights

December 17, 2017December 16, 20176 Comments

When I first started playing sports, the idea of a girl lifting weights was laughable. The only girls who did were the rowers and field athletes– everyone else thought it was manly, and my secondary school weights room was literally only for boys. The main gym was mostly cardio equipment, and without a doubt cardio was what was expected of the girls, if they went to the gym at all. Seven years on and the attitudes towards women being fit and healthy rather than skinny have changed so much. The rise of social media stars who incorporate weights into their routines has undoubtedly helped. But what are the benefits of lifting weights, and why do people swear by them for getting in shape?

Nb/ As a disclaimer I’d like to say that I also condemn those who shame anyone who does cardio – there are health benefits to all exercises, and I for one love a good sweat session. However, this post will be focussing on the health benefits of lifting weights. If you’d like to read more about cardio, please check out my post on how to get better at running.

I got into weights late in the game because I was afraid it’d make me ‘bulky’ – it didn’t and won’t for you either!

It’ll strengthen your bones

Most of us don’t think of our bones as living things, but they are. They respond to how we live, especially when we are young. As we get older, our bones lose density, becoming more brittle and prone to osteoporosis (this is why older people are more likely to break and fracture bones). If you lift weights, your bone density increases, meaning you’re in a better position to protect yourself from these issues later in life.

It’ll make you happier

Whilst all physical activity is great for mental health, strength training has been linked to lower levels of anxiety and depression, as well as fatigue. In addition to the benefits of just getting moving, watching yourself progress with strength training can help you focus in other areas of life and give you a sense of achievement.

It’ll give you a higher BMR

Your BMR is your basal metabolic rate. It’s the rate at which you burn calories when you’re doing absolutely nothing. So not only will lifting weights burn calories when you’re doing it, lifting also increases your muscle to fat ratio, meaning that you’ll burn more calories just lying there. And guess what that means… More food!

It helps other sports

If you’re not lifting weights because you’re focusing on other sports, you could be harming your progress rather than helping it. Lifting weights strengthens both supporting muscles and the muscles you may use for your sport, meaning that whatever you do, lifting weights can help you do it harder, faster and better. It’s one form of cross training you don’t want to miss out on.

It doesn’t take a long time

If you’re short on time, having a 30 minute workout is perfectly fine when lifting weights. My glutes sessions are around 40 minutes long, but when time-restricted 30 minutes works absolutely fine. Lifting can work around your schedule in a way that running a 5k can’t.

Muscle is denser than fat

But what does this actually mean? It means that if you do lots of strength training and gain some muscle, it’ll take up less space than fat does. This is what allows people to get leaner leaner when they weightlift. You may not weigh less, but you’ll definitely look like you do! This is also why lifting weights as a girl certainly won’t make you look bulky. Whilst you probably shouldn’t be doing something purely because of aesthetics, there’s nothing wrong with wanting some toned curves!

It’s good for your heart

Cardiovascular exercise is undoubtedly excellent for your heart health, but lifting weights has similar benefits. It can lower blood pressure as effectively as cardio and can mean you’re at lower risk of heart disease, stroke and heart attack. The American Heart Association recommends at least 2 strength training sessions a week.

It doesn’t require much space

Whilst getting to the gym is useful if you want to lift heavy, if you’re short on time and space, you can do bodyweight resistance training at home. Also when your gym is super busy, getting on all the machines can be a nightmare, but grabbing some dumbells and a small space for a mat is sometimes all you need. Lack of time/space isn’t an excuse here!

It’ll help you sleep

All exercise can help with sleep – those who exercise frequently report the best sleep, both in terms of length and quality. In addition, getting good sleep helps with muscle growth, so the two work together perfectly. Do more of one and you’ll get more of the other. It’s a win-win!

You’ll live longer (and heathier)

All of the factors above lead to a reduced risk of disease, meaning you’ll live longer, healthier and happier. What’s not to love?!

I hope you find this post helpful! To see more of what I do why not check out what I’m up to on Instagram or Twitter.

F45

June 28, 2017June 28, 20171 Comment

F45 originated to combine the most dynamic and effective training styles to date and make them available to the masses. The classes are highly structured (with the structure depending on the class you go to) where you spend a particular amount of time at each station, carrying out an exercise for a set amount of time before either moving on or doing the same exercise after a short break.

Pros: The exercises aren’t complicated and are demonstrated at the beginning of the class. They are also displayed on the boards at the front of the room so that if you forget what you’re supposed to be doing, there’s something there to guide you. The boards at the front also count down your time at each station, rest periods and show how far through the class you are, which is great if you’re lacking motivation or don’t think you’ll make it through the class! Also, although a lot of people can fit into a class there are also multiple trainers – I’ve always had either 2 or 3 which is useful if you need someone to motivate you. My first class was fun – I sweat loads, had plenty of endorphins afterwards and felt like I had fit in a good workout in a relatively short amount of time.

Cons: Much though I love to get my sweat on, I feel like F45 is all about the calorie burn and not so much about technique or quality, or the reasons behind each exercise. I’ve done a lot of training and whilst I’m no expert, I feel like a lot of the exercises lack direction or purpose and are more there to keep your heart rate high (which they do with reasonable success). In addition, in most of the classes I’ve been to the emphasis is getting in as many reps as possible in the time given, which doesn’t lie well with my ethos of ‘time under tension’ and ‘move with purpose’. Sit-ups can be really great, but if you’re trying to get in as many as possible in 45 seconds the chances are you’re not doing them as well as you could. To be fair to F45, there is nothing there saying you have to fit in a certain number of reps, but the feedback from the trainers during the session suggests that speed is more of a priority than technique.

I enjoy F45 for the sweat-fest that it always is. However, in my most recent session I burned a mere 370 calories, which whilst it is 100% NOT the reason I train, is somewhat disappointing considering that seems to be the entire aim of the class. F45 is not alone in this, and as someone recently said, there has been a rise of classes that are all about ‘fast fitness’ – sweating for 45 minutes without much focus on form etc.

So would I recommend F45? Absolutely – when I first went I loved the high intensity and fast-paced atmosphere. However, as I become more ‘in tune’ with my body and now workout for health and flexibility more than just aesthetics, I start to see flaws in most workouts. These ‘fast fitness’ workouts are great when you’re first getting into fitness but leave something to be desired when it comes to training with purpose.

All opinions here are my own. I am not a qualified personal trainer but have done my fair share of different workouts over the years. I would always advise people to find a workout that gets them moving and that they enjoy. If you love this class, I cannot see how that could possibly be harmful to you, so please continue! I know I’ll continue to go if I want to sweat a lot, but unlike some other classes I do, it won’t be my weekly go-to workout.

Price: £20 for 7 days when you register (great deal!), but otherwise £25 per class.

10 class bundle for £200

Visit: https://f45training.co.uk