Why everyone should run an ultramarathon

If you’d asked me a year ago, perhaps two, whether I thought I could realistically run an ultramarathon, I would have laughed in your face and probably said something like ‘no, and I don’t really want to either’.

The root of this belief was:

1) That I found (and still find) running 15km very difficult so could never imagine how I was supposed to run over 3x that amount and not die…

2) If I believed I could, I knew that I would have to give it a go. ‘Giving something a go’ means months of hard training, anxiety, doubt and the possibility of ‘failure’, which many of us aren’t inclined to experience, let alone seek out.

Last month I ran my first ever ultramarathon, 50km across the gorgeous Peak District hills. I signed up 3 weeks in advance of the race with no expectations, no ‘goals’ per se, just a desire to race at least once in 2020 and spend time outside. The race went better than I ever could have expected, and I truly loved every minute.

Image by Benedict Tufnell

4 weeks later I took part in my second ultra (depending on your definition) – 48km along the Jurassic Coast – simply because it was close to home and I know how beautiful the route is. I signed up one week before, and the whole experience was a delight.

Image by Jake Baggaley

From what I’ve seen of ultramarathons, they are friendlier, prettier and far more forgiving than your average road marathon. People rarely run the whole thing, you have support the entire route (in the form of checkpoints with water, foot, medical aid etc every 10k or so) and everyone is so friendly! Walking isn’t frowned upon and you see people of all shapes and sizes signing up – there is far less judgement than I think people expect from these events. Because it’s a small community too, you tend to get to know people pretty fast!

Somewhere between childhood and adulthood, people stop believing in trying out new experiences in favour of keeping to the known and the predictable. In short, people stop believing in themselves.

With this comes the knowledge that you’ll probably always be OK, but equally, probably never have the best time of your life, never find a new hobby and never experience all that life has to offer. Fear of the unknown, combined with mental images of elite athletes laughing at you for hobbling around a 50k course is enough to put anyone off… but I’m here to say that it shouldn’t!

Reasons to run an ultra:

  • Without pushing your body, you will never see what your body is capable of. It’s a lot more than you think.
  • Humans like to see progress. There is almost nothing more satisfying than seeing physical progress in running, whether that’s running to the end of your road, doing a faster 5k, or simply enjoying your run for the first time!
  • Trail ultras are far more forgiving on the joints than road marathons and similar, which means you’re less likely to experience running related injuries.
  • People (women especially) tend to improve or maintain endurance long into their 40s, meaning it’s the sort of hobby that you can take with you through your life, or pick up late! Runners (contrary to popular belief) actually have better functioning joints in older age than the average person.
  • It’s essentially an eating competition – the longer the run, the more you need to eat. If eating is one of your favourite pastimes (I know it is for me), you’ll probably do pretty well in an ultra!
  • The views! Maybe you think running is boring. Ultra running is NEVER boring. Choose one in a place you want to explore and enjoy the views!
  • You can’t pressure yourself to get a particular time on an ultra. Unless you’re an international champ, there’s no ‘doing well’ or ‘not doing well’ on an ultra. You signed up and showed up – that’s pretty epic! If you finish, you get a medal. Everyone is a winner here.
  • Training is about time on feet rather than pace or even distance. One of the hardest things about an ultra is being out on your feet all day, but if you have a busy job and spend a lot of time standing up, or enjoy walking a lot, you’ll probably be really good in an ultra. Of course, running training is important, but you have a head start if you are used to spending hours on your feet, even if you’re just standing still!
  • You get space. You might enjoy running with thousands of people around you – in which case I’d suggest doing a road marathon or something like the Great North Run. For ultras the chances are you’ll meet plenty of people along the way, but will never be penned in or surrounded by people.
  • It’s an adventure. While many road races feel quite similar, ultras are all different. They’re a great excuse to travel and explore somewhere new.
  • It’s a life experience. Ultras, especially multi-day ultras, can take over your life for up to a year, but the chances are they’ll also become one of the best things you’ve ever done. I’d say that’s reason enough to sign up!

If this blog post makes you keen to sign up, check out my vlog ‘10 things I learned from my first ultramarathon‘ and vlog of the ultra itself – I hope it’ll inspire you to get out there and give it a go!

Image by Jake Baggaley

How periods affect training

Despite working in the realm of ‘women’s health’ for many years of my life, I recently realised that this wasn’t something I’d ever written, vlogged or even talked about much on my social media. As something that affects so many of us, I thought it would be a good idea to rectify this, and hopefully shine some light on how menstrual cycles can affect training, what it means to lose your period and how we can take care of our bodies the best we can, while achieving the fitness goals we set out to achieve.

To give a little background, I worked at the Royal College of Obstetricians and Gynaecologists as a press officer and social media manager for over a year after I left university. I then went on to run the social media accounts for Freda, a sustainable period products brand that helps reduce period poverty here in the UK with every purchase. So, I know a thing or two about periods and the taboos that surround them, but for some reason have never spoken about it openly. Many thanks to Renee Mcgregor, a sports dietician specialising in overtraining and athlete health, for her help talking me through the complexities of the human body. Give her a follow, and check out her ebook for more information on this topic. 

Do periods affect training?

Historically, scientific research on women has been limited, thanks in no small part to the fact that periods are considered a ‘confounding factor’ when it comes to medical trials. In addition, the difficulty of finding a large enough cohort of people whose cycles match up adds an extra layer of complexity in organising scientific trials, limiting the number that have been carried out. However, more recently there have been several studies that show that changing hormones can affect both how we feel, as well as our performance. For years, scientists and coaches have worked on the assumption that biological females are essentially the same as males, just with different reproductive organs, but when it comes to training and the effect of hormones, we see that this isn’t true. 

Anyone who has periods will know how moods, energy and motivation vary throughout their cycle, although you might not know why this is. FitrWoman, an app designed to assist training planning around the menstrual cycle, explains how training can be affected by fluctuating hormones throughout the four-phase cycle. It is important to remember that while the average length of a cycle is 28 days, for someone else it may be more or less – what is important is knowing what is normal for you. 

“Starting with periods (phase 1), this is when women can experience a high amount of symptoms (e.g. back pain, cramps, fatigue) which can impact how you are feeling and therefore may impact exercise training/performance. Anecdotally, lots of the sportswomen we come across also cite that heavy bleeding has either caused them to change the way their train or miss training altogether, so this is definitely something key that we want to address. Things like moon cups can be game changers for some, and really heavy bleeders may want to be referred to a gynaecologist.

“After menstruation, levels of the sex hormones oestrogen start to increase (in Phase 2), and this can often be a good time to progress in training and just crack on. There is a little evidence to suggest that you can actually capitalise on strength training a bit more in this phase, likely due to the effect that oestrogen has on muscle anabolism/muscle protein synthesis.

“Oestrogen levels rise to a peak just before ovulation, and then progesterone levels start to increase (in Phase 3). Both of these hormones travel in the circulation and therefore can affect many physiological systems, not just the reproductive system. Progesterone often causes a small increase (by about 0.3-0.5 degrees C) in core body temperature and may cause an elevated heart rate, both which may affect exercise in the heat. Phase 3 can also be when sleep disturbances occur, and so without the right strategies in place, this can affect training. 

“Towards the end of Phase 3, and in Phase 4, pre-menstrual symptoms are likely to occur, and this is where a lot of our work with our Female Athlete Programme is focused on. Whilst there is little evidence that exercise performance is affected by menstrual cycle phase, this is with a slight caveat of: ‘given that symptoms are managed’. Research has found that many active women say their menstrual cycle has negatively impacted their performance, and it is often during this phase. The sharp drop in oestrogen and progesterone concentrations could result in delayed recovery, increased cravings, increased fatigue, pain, mood swings and poor motivation through a multitude of mechanisms. However, it’s not all doom and gloom! It’s just about learning what your individual menstrual cycle means for you and being savvy about how to manage any symptoms you experience”. 

Esther Goldsmith, sports scientist at FitrWoman
How hormones fluctuate during a standard 28 day cycle

All this to say: where you are in your cycle really can affect how you feel during training, but provided it’s not too hot, and provided you are able to manage symptoms, there’s little reason why your overall performance would be affected by your cycle. Having said that, it is important to note that if you are struggling, it might be worth switching round your routine in order to capitalise on days that you feel stronger. Tracking your cycle might help explain days where effort felt higher, or days you really aced training. I generally think that if I can workout on a day where I feel very ‘meh’, I can workout any day, and it’ll feel so much easier!  It is important not to beat yourself up for a ‘bad’ training session – every session serves a purpose – and while your cycle may not be an excuse for a bad session, it may well be a reason. 

Should you exercise on your period?

We are all unique, and as with so many health-focussed topics, the answer to this depends on personal preference and how you feel, as mentioned above. For many people, exercising during their period alleviates symptoms such as cramps and low moods, meaning that training is a great way to manage these things. For others, however, training can feel impossible, or at least immensely unpleasant. Dr Vanessa Mackay, spokesperson for the Royal College of Obstetricians and Gynaecologists, recommends attempting light exercise during your period. 

“Women may not feel like exercising during a painful period, but keeping active can help relieve period pain and discomfort. Woman are encouraged to try low impact exercises such as swimming, walking or cycling.

“Exercise can also help to regulate menstruation. If women are stressed, their menstrual cycle can become longer or shorter, their periods may stop altogether, or they might become more painful.  Regular exercise, such as running, swimming and yoga, can help women to relax.

“If women experience severe period pain, or their normal pattern of periods change, they should speak to their GP.”

What’s important to note is that while it may assumed to be ‘normal’, being bedbound during your period is not something you should just ‘have to live with’, and if you are experiencing extreme discomfort and pain, you should visit a gynaecologist or doctor. Sadly, understanding around these issues is still pretty poor – it takes on average 7.5 years for someone to be diagnosed with endometriosis, for example – but if you feel something is wrong, please insist on seeing your doctor and getting a diagnosis. Similarly, if your normal pattern changes, e.g. you experience very heavy bleeding suddenly or lots of pain, speak to your GP, or even better a gynaecologist or endocrinologist. You should not have to suffer in silence. 

Fuelling also may need to change around your cycle, especially in endurance sports. As hormones fluctuate, the need for protein and carbohydrates varies, as well as micronutrients, such as iron. Iron is especially important during and after your period, as iron is lost when you bleed. During phase 1 and 2 (the first half of your cycle), more carbohydrates are required, as the body is burning more fat. This is especially important in endurance training, and long fasted sessions should be avoided, as they place unnecessary stress on the body. During the second half of the cycle (phases 3 and 4), progesterone levels are higher, as is the BMR (basal metabolic rate), meaning that cravings are higher, but also that the body really does need more food. Energy expenditure can increase by 2-11% during this half. Here you should consume more healthy fats and have a regular intake of protein. A general rule of thumb is to make sure you’re getting in enough carbohydrates, have a regular intake of protein and listen to your body – it may be telling you exactly what you need! 

For what it’s worth, I do not consciously change my exercise routine around my period. However, I do experience very low energy at certain times of the month (not every month – I’m still trying to figure out when, exactly) and often change around my routine to allow for extra food and rest on these days. I would never head out for a long run on a day when I feel exhausted to the point of needing a midday nap, and might instead take a walk or fit in a stretching session (both of which are useful parts of training, just less intense). Having said that, I also find a short (5-8k) run helps with PMS symptoms more than anything else, including painkillers! They’re definitely not my best runs, but for cramps and low mood, nothing beats an easy run for me.

TL;DR

  • Your hormones may affect perceived effort in training depending at the point you are in your cycle, especially in endurance training and in the heat.
  • Every woman is different: while some may feel no change, others may experience severe symptoms that affect how they are able to train each month. If you feel unable to complete normal tasks, consider visiting an endocrinologist or gynaecologist.  
  • Low intensity exercise may help reduce pre-menstrual symptoms and regular exercise is recommended to keep the body healthy. 
  • Your hormones can be capitalised upon to make the most out of your training – it’s not all bad news! Some parts of the cycle may be better for muscle growth, and training when you don’t feel your best can make other training sessions and races feel that much easier. 
  • Be kind to your body! Don’t beat yourself up about a bad training session. Ensure you are getting enough rest days and taking on enough fuel and you’ll be back on track in no time. 
  • Don’t forget that carbs are a necessary part of training, and especially required in the first half of your cycle. Make sure you have a good intake of protein and healthy fats. 
  • Periods and hormones are healthy. It is impossible to be optimal if these hormones are out of whack e.g. if you lose your period due to overtraining. More on this later!

I hope this helps you and answers some of your questions about training at different parts of the cycle. Many thanks to Fitr Women for explaining the different phases and how these may affect training. If you are not sure how your cycle affects you, it may be worth tracking it with an app or on your calendar. While it may not be an ‘excuse’, it can often be reassuring to know why a particular session felt so hard, and know the days you will be able to make the most out of your training. 

What I’ve learned from this research is that everyone is unique, and what works for one person may not work for another. However, it does seem to be the case that when everything is functioning well, the menstrual cycle can be beneficial for capitalising on training and optimising performance. It’s sad to see so many women experiencing debilitating symptoms every month and assuming this is normal. I hope this encourages more people to know what they are capable of, and others to seek help if they feel something is off. 

If you’d like to learn more about this topic, these podcasts were particularly helpful for me:

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Should you wear a mask during exercise?

With UK gyms reopening last week, there have been more and more instances of activewear manufacturers creating masks specifically designed for exercise. It is now the law to wear a face covering in shops, on public transport and when visiting other public services (banks, post offices etc), but is it necessary in gyms?

Thanks to the doubling (or even quadrupling!) of breathing rate during exercise, gyms were some of the first places to be closed at the start of the pandemic. Now, in the UK, gyms are exempt from face covering rules, but in the interest of safety as the gyms reopen, some people may decide to wear them. A similar situation arises when considering outdoor exercise, such as running, as the streets get busier. So what are the pros and cons of this?

Masks have been implemented in various locations as a method of ‘source control’, to prevent droplets from the mask wearer from spreading to surfaces or other people. While there has been much discussion around this topic, the evidence suggests that a reduction in transmission coincides with mask wearing in countries where this is observed.

While the exact figures of transmission risk will depend on various factors, this graphic shows how wearing a mask benefits everyone around the wearer.

This article by the British Medical Journal (BMJ) lists some of the considerations that should be taken into account when considering the wearing of a mask during exercise, namely:

  1. Masks that work the best (FFRs, e..g N95) should be reserved for healthcare workers and not lay use.
  2. Masks increase the rate of perceived exertion, creating an effect similar to minor altitude training.
  3. Masks that have increased airflow to reduce discomfort are also less effective at source control, allowing more droplets to spread.
  4. Cloths and masks are likely to become damp during exercise, reducing their breathability and increasing perceived exertion.
  5. Masks may encourage less social distancing behaviour.
Graphic from the BMJ

So, with the above considerations, are they recommended?

It depends. Masks are effective at reducing transmission, so long as compliance is high. However, many people will choose not to wear one during exercise due to the increase in perceived exertion. So long as everyone adheres to social distancing guidelines, increases hand washing and avoids touching their face during exercise, mask wearing in gyms and out running may be unnecessary. However, if you feel safer wearing a mask during exercise, please do so, so long as it is not at the expense of other guidelines designed to reduce transmission. This may be the case if you are exercising in a crowded space and can’t avoid people – although I would argue that in this case, exercising should be postponed to less busy times.

If you choose to exercise using a mask, remember to bring hand sanitiser and use it before and after touching the mask. Reduce the intensity of your workout to compensate for the increased perceived exertion. If you have an extended workout session, consider bringing a spare mask for when the first gets wet, as this could pose extra risks and increase discomfort. If you feel ill, do not go to the gym, and remember, always wash your hands.

I hope this helps! I’d love to know if you’ll be wearing a mask when you go back to the gym, or indeed whether you feel safe to go back to the gym at all? I have not yet, and will not feel safe for a while, unless it is nigh on empty! I don’t think I’ll wear a mask at the gym, but I also won’t go at all if there are lots of people in there. Let me know your thoughts below and feel free to share on Instagram!

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How to get back to running after injury

We’ve all been there. With 65% – 80% of runners experiencing an injury each year, the chances are, you’ve spent some time injured in the time that you’ve been running. Getting back to training after time off can be daunting and confusing – what level of pain is acceptable to push through? How far should you run? What cross training should you do, if any?

Disclaimer: before we start I’d like to point out that I’m no expert, I’ve simply experienced my fair share of injuries , physiotherapy treatment and coaching. In 2016 I developed IT band syndrome, a common runner’s injury, which I proceeded to push through, after being told it ‘won’t cause any permanent damage’. Still now I am experiencing the effects of this recurring injury, although I have since developed many techniques to reduce the amount of flare ups I have, and haven’t felt pain since last year!

With so many people taking up running during lockdown, it’s no surprise that injury rates have gone through the roof, and with access to physios and doctors seemingly limited, people are more and more turing to the internet for help and advice. So, here are my top tips for returning to running following an injury. Remember though – if the pain doesn’t go away, or is recurring, please do visit a specialist, as they will be able to help far more than anyone on the internet.

  1. Prevention is better than cure

The best way to recover from an injury is not to get it in the first place. ‘Oh great’ you’re thinking, a bit too late for that. Well, yes and no. If you are injured at the moment, think about why you ended up in this place. Injuries are often a sign that you are trying too much, too soon. Most coaches recommend the ‘10% rule’, increasing weekly mileage by no more than 10% per week. More than this puts your body at greater risk of injury, meaning that you have to take more time off. Consider sticking to this rule to avoid future injuries. Another piece of advice would be to avoid trying too many new things at once. Want to try longer runs? Don’t do extra speedwork that same week. Giving hill sprints a go? Go easy on your longer run. Having a diversity of training is good, but don’t add everything at once. Are you doing strength and conditioning and mobility work? Is your footwear wrong? Working through all the possible causes of injury can reduce your risk of having the same issue in the future. Almost everyone gets injured, it’s just a part of running, but reducing triggers means that you can spend more of your time doing what you love, and less time rehabbing.

2. Slow and steady wins the race

There are many different kinds of injury, but for the most part, rushing recovery won’t help the situation. The temptation once most of the pain has gone, is to jump right back in where you left off, but this is inadvisable. Since most running injuries are caused by doing too much, too soon, the same logic applies for coming back after an injury. It might feel like your first few weeks back are boring, slow and monotonous, but these are your ‘testing’ weeks. You should be keeping in tune with your body, listening out for small niggles and trying to maintain good form throughout. This is hard to do if you’re going for killer miles or sprints, so just take it easy. A slow return to running will likely mean that you remain un-injured for longer, and get help quicker if you do get injured again. Slow and steady wins the race.

3. Don’t run through the pain

Generally, pain is there for a reason. Ignoring it ‘because you know better’ can backfire horribly, and unlike ITBS, many injuries can leave you with permanent damage if ignored. As you progress and become more experienced, it may be possible to tell what pain is OK to run through, and what pain is most definitely not, but for beginners, running through a new pain is ill-advised before getting it checked out. Recovery from common injuries such as shin splints can be further hindered by even walking on them, let alone running. Always ask your physio if you’re not sure what level of pain is acceptable.

4. Physiotherapy and strength & conditioning

The chances are, if you know what injury you have, you’ll have some sort of mobility/S&C/physio plan to strengthen the area and get yourself back on track. As stupid as it sounds, simply thinking about the physio session are not going to lead to the same improvements as actually doing them. Yes, they might be boring, and yes, they’re probably not why you started running, but they’re also the thing that will keep you healthy, balanced and less injury prone long into the future. If you do them. I would also recommend keeping up elements of your physio long past the point that your injury has healed, even incorporating them into your weekly strength sessions. If your injury was due to a weakness or imbalance, this will help rectify that, reducing risk of the injury recurring.

5. Cross train

Cross training (i.e. incorporating training sessions that aren’t running, e.g. weight lifting, cycling, yoga) has a plethora of benefits, from reducing boredom to making you a stronger runner. This is perfect if you’ve taken some time off running, as it will reduce the weekly load on your muscles and joints, while still increasing strength and endurance. Find something you enjoy so you can remain consistent. My cross-training days are at least as important as my run days!

6. Join a running group

Finding motivation and friends to chat to following some time off running, whether due to an injury or simply just taking some time away, can be difficult. Joining a run club means more people to chat to about training, niggles etc etc, and also means you’re likely to have some qualified advice regarding your return to training. Always let them know if you have a history of injuries, or a particular injury you’re coming back from.

7. Invest in the right kit

If you’re injured, there’s a chance it could be because the shoes you wear don’t complement your running style. Most people pronate one way or another (I overpronate, because for some reason I run like I’m on a catwalk – I blame the narrow Dorset trails!). Up to 4 in 5 runners run in shoes that don’t suit their running style, potentially increasing the risk of injury. Having a gait analysis, or investing in some gait analysing insoles, such as NURVV, means you can find the right shoes to correct your gait, and work on improving form to reduce exacerbating existing injuries, and reduce risk of getting more in future.

8. Stay positive!

After injuring yourself, it can be easy to feel let down by your body. After spending months or years looking after it by exercising, eating right, resting etc., it’s easy to feel despondent when you get injured. I got to the point a year after my injury where I felt like I was never going to be able to run more than 2km again, as every time I did, I couldn’t walk for days afterwards. However, it’s important to remember that the vast majority of the time, it won’t always be like this, and you have the rest of your life to hit PBs and get back into running. This year doesn’t have to be the year. Maybe this is the year you learn to love running again, or the year you hit your first 1km without pain, or the year when you find a running community. Your experience of running doesn’t have to be dictated by PBs, races and intense training sessions. Stay positive, focus on your recovery and you’ll be back in no time! After all, if you’re not having fun, what’s the point? Running should be enjoyable, not hell!

I hope these tips help you, whether you’re injured at the moment, or want to take stock for future potential injuries. I would also say that most of these tips are suitable at all times, not just when you’re struggling with an injury. Generally, injury recovery techniques work well as injury prevention techniques and vice versa. Unfortunately, running is a high-risk sport when it comes to injuries, but I think we can all say it’s worth it!

I’d love to hear your tips for getting back to training post-injury. Please comment down below and share on Instagram!

Alcohol-free spirits – the best of the best

It’s no secret that I’m a fan of an ice cold Gin & Tonic – in fact it’s the sort of birthday present I could get every year and always be delighted with. I even wrote this piece on combining alcohol and my love for fitness – I think balance is important and would say my attitude to drinking is ‘intuitive’ – I rarely drink to excess, but enjoy a tipple a couple of times a week. With the advent of great tasting alcohol-free spirits, however, I’ve found myself switching more and more to these when I want something non-alcoholic that’s not water or tea, but also doesn’t taste of Ribena.

In the UK, around 20% of the population is teetotal, rising to almost 30% in 16-24 year olds. Among people who do drink, the amount of alcohol consumed is decreasing too – in 2005, 43% of young people said they drank above the recommended limits, but this proportion had fallen to 28% 10 years later. Needless to say, the popularity and availability of non-alcoholic drinks is on the up!

Common among teetotallers and those who choose not to drink at an event, is the expectation from other people to explain why they aren’t drinking, as though this is some unacceptable breach of social norms. Although this obviously shouldn’t be the case, the increase in non-alcoholic spirits and adult ‘mocktails’ makes not drinking at social events significantly easier. They’re also perfect for those of us who enjoy fitness and don’t want to always feel groggy after a night out/wedding/dinner.

Here are some of my favourite non-alcoholic spirits – I hope you like them too! Please comment below your favourites too.

Ps. Because I am a massive gin fan, I like to have most of these with tonic. I find it very refreshing, but know many people aren’t a fan. Most of their website’s have alternative recipes and cocktails, so it’s worth checking those out if you’re keen on giving them a go!

 

Seedlip

One of the original non-alcoholic spirit brands I was aware of, Seedlip was debuted in Selfidges in 2015, where it was immensely popular as one of the first drinks of its kind. The brand produces three varieties of spirit – Garden 108 (herbal), Spice 94 (aromatic) and Grove 42 (zesty). I like them all, though my favourite is Grove 42. Serve with orange peel, ice and tonic.

“Back in 2013, whilst researching interesting herbs I could grow at home, I came across a book written in 1651 called ‘The Art of Distillation’ that documented distilled herbal remedies – both alcoholic & non-alcoholic. Out of curiosity I bought a copper still and began experimenting in my kitchen.

Three months later I was out for dinner at a nice restaurant in London, not drinking and got offered this pink, fruity, sweet, childish mocktail. I felt like an idiot, it didn’t go with the food, and it wasn’t a great experience. Surely there must be a better way! The dots began to join and I spent the next two years working with my still, my mother on the ingredients, my father on the design and slowly beginning to believe that maybe we could begin solve the ‘what to drink when you’re not drinking’ dilemma with a different approach to non-alcoholic drinks.”

Price: £26 for 70cl

Seedlip_Photo-credit_Rob_Lawson-644x429

 

Bax Botanics

I learned about Bax Botanics via a support system for small businesses during COVID lockdown, and was delighted when I got to try their Verbena ‘spirit’, one of two varieties they currently produce (the other is Sea Buckthorn).  The creators of Bax originally worked in wild foraging, so note that everything about this drink is incredibly sustainable and made in small-batches – even their drinks labels are waste from the sugar industry rather than paper. This drink is perfect with cucumber and tonic – just like a G&T. Thoroughly recommend.

“Our drinks were the product of over 15 years working with wild food flavours. The very first incarnations of Bax Botanics actually used foraged ingredients from our local woodland! The brand is completely sustainable, with Fairtrade organic botanicals – the flavours and the green credentials are our priorities. We would still be working in our wood if we couldn’t make Bax Botanics in a kind and sustainable way.”

Price: £18 for 500ml

Bax-Botanics-TIFF-ALL-125-smaller-1024x682

 

Caleño

Columbian-inspired spirit Caleno is a little different to the other drinks on this list, in that it doesn’t aim to replace a spirit such as gin, but instead is delicious in its own right. It contains Inca berries, juniper (it main similarity to gin) and various spices, and isn’t overly sweet to taste, but a little more fragrant that what you might expect from a spirit. It’s extremely refreshing with lots of ice, some lemon and a little tonic. The packaging is probably my favourite of all of these drinks.

Price: £24.99 for 70cl

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Atopia

This 0.5%ABV drink is extremely close to being alcohol-free, so fits well into this category.  This brand has two flavours – Spiced Citrus and Wild Blossom, both of which are beautifully presented and delicious. This isn’t surprising considering the creator is Lesley Gracie, master distiller of Hendrick’s Gin at William Grant & Sons (one of my favourite gins!).

“Inspired by the more mindful, lifestyle choices of today’s consumer, the exquisite liquid comes in two perfectly balanced flavours. We’ve used our distilling heritage and expertise to ensure no compromise on flavour is experienced when drinking the ultra-low alcohol spirit. The flavour is full, from first taste to finish.”

Price: £25 for 70cl

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Is the Fitness Industry really for the Black community too?

This piece was written by the wonderful Oli from @wellwitholi on Instagram. She is a qualified Nutritionist and Personal Trainer and works to increase inclusivity and diversity in wellness spaces. Oli puts out incredible content, with references, well thought out arguments and inclusive mindset. I also promised to use my platform to amplify voices that deserve to be amplified 1000x over. Go and give her a follow on Instagram!

 

Spoiler alert: the answer is an unequivocal – yes! However, as social media has helped highlight especially over the last two weeks, a lot of fitness brands, gyms and health magazines have a long way to go in assuring racial equality throughout their companies.
For most White people who are active in the fitness world, racial inequality might not be something that is often considered, if at all. As with many things, unless it directly affects you, it can be easy to overlook the significance.

My earliest memory of fitness outside of compulsory P.E. lessons was when I signed up to my first gym membership in my first year of college. Although I went to a gym with predominantly White people, and this definitely did feel alienating at times, this was a reality that mirrored the area I grew up in just outside of Brighton. At the time, I put my head down and got on with it. However, when I moved to London, a city commonly praised for its diversity, I was surprised to find myself in similar scenarios – particularly when going to ‘boutique’ or ’higher-end’ gyms.

Even outside of the gym, whether I’m scrolling through Instagram, flicking through a women’s health magazine or online shopping for some new gym clothes, there is a perpetuating image that lean, White women with ‘perfectly perked’ glutes constitute what is considered the ‘body ideal’ for fitness. If you fall outside of this, especially if you are Black, this space can start to feel very unwelcoming.

You may be thinking, what does race have to do with fitness? Why is it important?

In this post, I’m going to explain some of the racial inequalities that are interlaced throughout the industry. Beyond just over-priced green juices and 5K run challenges, the fitness industry should be one that aims to improve and support the physical wellbeing of everyone, right? I don’t believe we can continue to move forward with this narrative until we address its racial disparities.

It’s no secret that in recent years, the fitness industry has gone from strength to strength. In 2019 gym memberships in the U.K. grew by 4.7% to 104 million, whilst in the same year, the fitness industry was estimated to be worth £5-billion. With this considered, it continues to surprise me that an industry that is thriving – both economically and through popularity – continues to lack diversity and inclusivity.

 

  1. Accessibility

Undoubtedly, one of the key influences of these inequalities is cost.

On average, a gym membership costs £40. In London, where prices of everything are inflated and ‘boutique’ gym memberships are more common, gym memberships can cost as much as £92, with some over £350 per month.

In the UK, Black people make up 55% of the 2 lowest income quintiles. This is reflective of pay gaps between ethnic groups where Black people who were born in the UK are paid on average 7.7% less than white counterparts who were also born in the UK. Similarly, Black people who were born outside of the UK are paid on average 15.3% less than white counterparts also born outside of the UK. To gain an understanding of the reasoning behind these figures, I recommend doing further research on employment gaps and race inequality. However, with these statistics considered, it can be more difficult for Black people to gain access to a gym, especially those that are higher priced. Notably, the latter are typically fitted with better equipment and sometimes have extra perks (e.g. spa facilities).

Research highlights other barriers that can block Black people from having fair access to gyms, including transport difficulties. When looking at which ethnicities are most likely to live in the most deprived 10% of neighbourhoods, Black people took the lead at 19.6%, indicating minimal disposable income for this group. If these statistics are readily available on the British government website, could gym branches be doing more in terms of research to ensure they are including more gym facilities in economically deprived areas? Moreover, what’s stopping them from doing so already?

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Figures from Gov.uk 

I recently had a conversation with a friend who was suggesting ways fitness branches could be doing more to accommodate the communities they enter. For example, take an area like Hackney, that through gentrification is considered to be ‘up and coming’. According to the Ministry of Housing, Communities and Local Government (MHCLG),in 2019 Hackney was reported to be in the top 10 most deprived authorities in the U.K. Harmonious with statistics previously shown, a 2011 census shared approximately 40% of this community is made up of Black and Minority Ethnic (BME) groups, with 20% of the BME community being Black. That is, despite gentrification, the community who still lives there reflects income disparities already mentioned. Therefore, it makes no sense why a fitness branch would open a studio in an area such as Hackney, and with all statistics considered, not even try to accommodate to the surrounding community. It continues to push the same narrative that Black people are not welcome in fitness spaces. One idea we shared was the idea of having a ‘community rate’. This would work similarly to a student discount; however, you’d just need to show proof you lived in the area/postcode and you could have your class at a cheaper price.

 

  1. Representation

Pretty much every gym and fitness company has a catchy slogan that pushes the idea they welcome ‘fitness for everyone‘. However, when you consider the actual advertisements these companies show, particularly the ‘boutique’ brands, is it really everyone who is represented? Sometimes Black people are not even included and if they are, it’s often not at the same inclusive ratio as non-Black counterparts. On countless occasions, I’ve seen brands include one ‘token’ Black person in their promotion and pass this off as being ‘inclusive’.

It’s not just advertisements that can lack representation of Black people though. Health magazines and newspaper articles can be just as guilty for pushing the ‘diversity’ narrative, but not actually following through. This includes the lack of diversity on magazine covers. In just one example, following its first launch in the U.K. in 2013, one of the leading women’s health magazines has only included Black women in 4 out of 73 magazine covers thus far. Only… four. There are definitely more than four Black women in the fitness industry, so why the lack of inclusivity?
A figure I think is also important to highlight here is that in 2016 it was reported that 94% of the British journalism industry was made up of White people.

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There have been only 4 Black women on the cover of Women’s Health magazine out of 73 issues. For comparison, Kayla Itsines has also been on it 4 times. 

When you look even further, lack of representation of Black people can prevail within gyms as well. This could echo the fact that Black people have the highest unemployment rate out of all ethnic groups in the U.K. at 9% (research employment inequalities & race); or, it could be harmonious with the notion that these spaces aren’t particularly targeted for Black customers, therefore the desire for Black personal trainers isn’t there either. I share the same experience as some of my Black friends that on several occasions I have been the only Black woman to attend a class full of only White women, maybe one or two other POC, but almost always instructed by a White person. Being in this situation can be daunting. I have sometimes felt a certain responsibility to not take up too much space, be quiet and almost set a good enough impression of myself to ensure that other Black women (as we are often seen as a monolith for each other) will still have access to the space. Whilst I’m not saying it’s imperative that I am surrounded by Black staff or members to have an effective workout, the lack of inclusion does give the message that these spaces are not created with ethnic inclusivity in mind.

 

  1. Fitness Influencers

I’m sure we can all agree Social Media is a powerhouse full of influencers telling us the things we should buying, how we should be eating, and the next best workout plan we should be following. Unsurprisingly, the same lack of representation of Black people exists here too.

For YouTube alone, there are no Black people in the Top 10 paid Forbes list and only 2 POC, whilst on the Top 10 Fitness Influencers list also published by Forbes, there is only 1 Black person and 1 other POC. I’m not trying to dismiss the merit and amount of hard work each non-black individual has put into their niche to achieve these top spots; however, I think it’s really important to challenge the statistics and ask, why are they so imbalanced?

I strongly believe the lack of diversity of fitness bloggers who are at the ‘top of their game’ reflects the same reality that fuels the lack of diversity offline. That is, fitness brands recruit who they consider being the most desirable consumer by endorsing fitness bloggers who mirror that image (think, White skin, washboard abs and perfectly toned bum). The fitness industry as a whole has then gone on to make this an almost elitist standard. It fuels the same narrative that if you don’t fit this image, and God forbid you have Black skin too, then you’re unwelcome. Of course, some fitness bloggers do go out of their way to challenge these ideologies by actively promoting more body and skin colour diversity, however, the fact these bloggers even exist further highlights there is a big representation problem within the industry.

In 2019 it was found 62.3% of adults 18+ were either overweight or obese in the UK and of that figure, 73.6% were Black adults – the highest percentage out of all ethnic groups. With these statistics considered, isn’t it the purpose of the health industry to help improve the health of everyone, but especially those who might need it most? So why, when beyond just anecdotes there’s published social research highlighting the fact that some Black people feel too intimidated to start fitness because of lack of representation, they continue to be so underrepresented?

Just this International Women’s Day 2020, one of Europe’s leading sport’s nutrition brands failed to include ANY Black women in their Instagram feed press photos for their event… zero! (N.b. Whether or not any Black women were even invited is still unclear).

 

So, what does this mean?

The momentum we’ve seen in people supporting the Black Lives Matter movement over the past couple of weeks will go down in history books – it’s a given. But we must continue to challenge and keep the same energy as we continue to fight against racial injustices. As much as I wish these two weeks of trending #BlackLivesMatter now means that racism is eradicated, that just isn’t the case. To be quite honest with you, this is only just the beginning.

It makes me angry that because of the colour of their skin, an individual might not feel welcomed to exercise.

If that doesn’t make you just as angry, I’d have to question your integrity in an industry that should be focusing on the wellbeing for all.

The information highlighted throughout this post wasn’t tucked away in a secret archive. This is information that is readily available to the public and I would recommend everyone in the fitness industry to continue to do your own research.

 

To fitness brands: What are you doing to make sure Black people are equally included? Do you have Black people throughout your team that can challenge racial disparities? Are you making sure you actually represent Black people within your brand, and aren’t just including one ‘token’ Black person?

To fitness branches: are your gyms equally dispersed into lower economic areas? Do prices reflect the general economic status of the community you’re in? What could you be doing to make sure Black people feel just as welcome in your gym/studio as non-Black people?

To consumers: Are you also supporting Black fitness bloggers online? (following someone is free, by the way!). Are you challenging your favourite companies who have been silent regarding the Black Lives Matter movement? Are there conversations you could be having with the owners of the gyms/studios you go to?

Every voice matters and can be used to initiate positive change. Don’t let yours go to waste.

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Ways Black people can experience inequality in the Fitness Industry. (UK based) ~~~ I hope this post can help highlight how systematic racial inequities can have a snowball-effect impact that can block Black from getting some of the same opportunities as non-black people. Just today I had a comment under a post where I had questioned why a specific sports nutrition brand hadn’t included ANY Black women in their International Women’s Day event that said “…maybe pick the bigger battle right now” … I literally: 🤦🏽‍♀️. It’s been BEAUTIFUL and encouraging and inspiring to see so many people (finally) listening more to #blacklivesmatter and taking note. However, I feel like I really want to make clear here that racism and racial inequality isn’t just a thing/object that once you’ve ‘beaten’ it it’s gone. It’s woven throughout society and something we’ll need to continue to challenge daily. When you make a cake you need to get each individual ingredient, weigh them out, mix them together, bake the cake, cool it and then ice it. A lot goes into it right? It’s the same with racism – a LOT goes into it, therefore it’s going to take a LOT of work to even begin undoing it. That is why my reply to the comment mentioned above was “challenging lack of diversity in big brands is part of the ‘battle’”. It’s part of the ‘undoing’. The words ‘educate yourself’ have been seen a lot the past week+ and it’s really important that you (and I) continue to do that. Sometimes even I can find myself baffled by ignorance or racist words that I am actually lost for words. That’s why it’s important to build up a catalogue of knowledge that you can articulate well in response to challenge what you see/hear. #themarathoncontinues . 👇🏽Let me know if you have experienced any other inequalities in the fitness industry. I LOVE healthy discussions & HATE racism so leave it out of my comments ☺️ #shareblackstories

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The benefits of interval training

In the lead up to my postponed half marathon and 10k races this year, my coach put me on a training plan that involved something I’d never done before off the track – interval training. In fact, two of my three planned running sessions a week were interval sessions, which baffled me at the time. Surely to get better at running longer distances I should be doing just that? But, trusting my coach, I went out and did the sessions (clocking less mileage than I thought I ‘should’ be doing) and the results spoke for themselves. At around the time I was supposed to run my races, I manage to get half marathon and 10k pbs in solo time trials. So it turns out intervals do work.

 

What is interval training?

An interval training workout or run involves periods of high intensity work alternated with periods of low intensity work, the recovery.

 

What are the benefits?

According to the NHS, the benefits gained from interval training are similar to those gained from longer, more moderate runs. These are numerous, and not limited to performance benefits – interval training could be better for your health, too.

  1. Intervals can improve your VO2 max (the amount of oxygen able to be utilised by your body, i.e. aerobic capacity) significantly, improving your efficiency as a runner. This will also mean your body is better at clearing lactic acid buildup – useful in your next race!
  2. Interval training can provide health benefits similar to doing up to twice as much more moderate training. These include lowering the risk of heart disease, stroke, type 2 diabetes and some cancers.
  3. Variety builds strength. If you’re used to plodding around your same route at the same pace, incorporating intervals can quickly make you a better runner. It will challenge your cardiovascular system and muscles in new ways, triggering adaptations and improvements.
  4. When you learn how to run fast for extended periods of time through interval training, more moderately paced runs suddenly feel much slower. You’ll likely end up feeling more comfortable at a faster pace, and all your runs will end up faster.
  5. Although interval training is tough on the body, switching out a long run or two for interval training can reduce the risk of injury. Increasing mileage too quickly can lead to a greater risk of injury, so incorporating intervals sessions means you can gain the same benefits of long runs, but doing less overall mileage, thus reducing risk of injury.
  6. Enjoyment! There are several studies that suggest that runners, especially those just starting out, enjoy intervals sessions more than steady state running. If this means you’re more likely to get out and get a session done, this can also lead to greater performance benefits. Win win!
  7. Fat loss. Interval training of any kind can induce the ‘after-burn effect’, or EPOC (excess post-exercise oxygen consumption). This increases the amount of calories burned by your body after a session, even at rest. This can promote fat loss over time.
  8. Less stress. Long runs can actually increase your cortisol (stress hormone) levels for days afterwards, lowering the immune system temporarily. Interval sessions reduce cortisol levels, reducing the overall load and stress on the body each week. This, coupled with the endorphin hit of a good workout means you’ll likely leave each session smiling!
  9. Mental discipline. Running closer to your maximum pace is tough, both physically and mentally. However, if you’re looking to run faster overall, this mental strength will be needed in races. Training closer to threshold can prepare you for your races mentally as well as physically.
  10. For the benefits you get, interval training can take considerably less time than a steady run. Sure, the whole thing is more painful, but when you only have to endure it for 20 or 30 minutes, how bad can it be? This leaves more time for other things you want to do.

 

How do I do intervals?

There are more types of intervals than I could possibly include in a blog post, and calculating what works best for you will be dependent on your goals, strengths and weaknesses. As someone who isn’t a coach, I am reluctant to give specific advice, but some good advice I found is shared below. You can read the rest of the article here, which discusses how to build your own interval training sessions.

While there’s no across-the-board pace prescription, there are some rough guidelines that can help get you started. For instance, if you’re running 1-mile intervals, try to complete them at your goal 10K pace. For shorter intervals, like 800m, execute those at 5K pace, and 400m intervals should be slightly faster than that. This is where a coach can come in handy, but there are also online resources, such as Rickerman’s calculator, that can help you figure out a pace range.

 

I hope this encourages some of you to try interval training sessions! The benefits are numerous, but for me what I love is that it doesn’t take all day. I love my long runs, but convincing myself to get out for several hours multiple times a week is never going to happen. My interval sessions usually last 30 minutes maximum, rest periods included, so there’s really no excuse not to get out. They’re also super fun and always leave me feeling positive, which after all, is what running’s all about!

Let me know if you give interval training a go, and come and find me on Instagram to share your experience!

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Images by Tamsin Louise

Should you workout twice a day?

A recent UK announcement clarified that people would be allowed to workout an ‘unlimited amount’ outdoors as part of the gradual easing process of lockdown. Whether you agree or not that this should be allowed or encouraged, it’s led to a spike in articles preaching the benefits of working out twice a day.

For the vast majority of the population, however, working out two times a week would be more than their usual. Is promoting double-days sensible, and is it a tactic that could work for many? Here are some of the pros and cons of working out twice a day.

Pros

  • Double workouts can allow you to fit in more ‘accessory’ workouts, strength and conditioning and physio sessions, reducing imbalances and weaknesses. Some people feel they don’t have time for these if they’re aiming to train 5 days a week and fit in sufficient rest days. Doubling up means you can do an intense session in the morning and a low intensity stretching or physio session in the afternoon.
  • Doubling up but doing the same number of workouts per week can mean that you allow yourself more rest days. Rather than working out 5h a week over 5 days, you can do 2 double days and a single day in just 3 days, thereby allowing yourself 4 rest days a week. You will need them!
  • Splitting a session in two and doing half in the morning and half in the afternoon means you’re able to do each part of the session with more intensity, as you’re better rested for the second half.
  • Splitting a session in two can also allow you to fit it in on a busy day. 30 minutes in the morning and 30 minutes after work in the afternoon is sometimes easier than an hour all at once.
  • Working out twice a day reduces your sedentary time. We know that sitting for long periods of the day can be incredibly detrimental to our health, so even fitting in a short workout morning and evening can mean moving more overall.

Cons

  • Even splitting the same workout in two can lead to injury or overtraining, as you’re working already fatigued muscles. If you’re not used to training a lot, working out twice a day will take its toll.
  • Overtraining compromises your immunity, leaving you more vulnerable to even small illnesses. 72 hours after a long run, your immunity is reduced. For obvious reasons, this is especially problematic now. Doubling up leads to a greater likelihood of overtraining, if not done correctly.
  • Workouts lead to micro tears in our muscles. Doubling up workouts can mean that these tears are not given sufficient time to repair, potentially leading to injury.
  • Running has such a high injury rate that all runners are advised to increase mileage and intensity slowly. Doubling up can mean that it is possible to do more mileage, quicker, leading to common injuries such as shin splints, ITBS, plantar fasciitis and tendonitis.
  • It can be hard enough to convince yourself to get out once a day. By trying to force yourself to head out twice a day you can take all the fun out of exercise.
  • Doubling up is unsustainable for many. Overdo it and you may need to take off significant amounts of time, reducing any benefits you get from your double days.

 

In my opinion, there are more downsides to working out twice a day than there are positives, for the vast majority of people. I have been receiving a record number of messages about people picking up injuries from suddenly increasing the amount they are running, or starting new training programmes without a strong baseline of fitness.

Of course, there will be people who thrive off doubling up workout sessions, especially those who do so with the help of a coach, or who are already experienced in their sport. With proper planning, double days can allow for longer periods of rest between workouts, aiding recovery. They may also help people fit in enough strength and conditioning sessions that they could not otherwise, whilst also fitting in rest days.

The best way to be able to gain all the benefits of working out, even getting fitter during lockdown is to work on one thing at once. If you’ve taken up running, don’t increase intensity and distance in the same week. Your mileage should increase by no more than 10% week on week to avoid injury, but if you do your longest run one week, don’t also start adding in sprints or intervals sessions in the same week, or even the week after. Most of the sessions we do should be at moderate intensity – we do not always need to be pushing the boundaries of our ability. Be kind to yourself – this is a tough time for all and putting your body under extra physical pressure may cause you to reach breaking point.

Perhaps you want to start taking advantage of double days because you’re lacking time or want more rest days. That’s absolutely fine – maybe just try one double day a week (thereby taking one extra rest day too) and see how you get on. Take it easy and remember that recovery (and food) is as important as the session itself!

TL;DR

  • While exercise can improve mood, fitness and your immune response, too much exercise can have exactly the opposite effect.
  • If you are not a professional athlete or highly experienced with a well thought-out training plan, double days are probably going to increase your risk of fatigue, injury and may dampen your immune system.
  • Provided you are not doing more workouts per week, double days can be effective when linking together a S&C session/physio session and a short run.
  • As ever, stick to the 10% rule. If you’re a runner, increase your weekly mileage by no more than 10% per week. Any more than this increases your risk of injury, even (or especially) when taking on double days.
  • Overtraining often takes several weeks to take its toll, so watch out for signs of it, and read this blog post to know when you may have pushed it too far.
  • Listen to your body! If your workout doesn’t perk you up and you feel constantly fatigued, take an extra rest day. Yes, we have a lot of time at the moment and exercising can feel like a welcome break, but the consequences of overdoing it can be serious and long-lasting. Be sensible!

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Eco friendly workout mats

As all of us are working out at home more and more, home equipment has become a bit of a hot commodity, with shops selling out of all their weights, resistance bands, treadmills etc. Whether you’re doing more HIIT, yoga or simple stretches after a run, a yoga mat is key for making the whole experience more comfortable. Standard PVC mats are practical and cheap, but often not great quality, and use non-renewable resources to make. When they break, there is no way of disposing of them in an eco-friendly way, with the vast majority making their way to landfill, or being incinerated instead, releasing dangerous toxins when they are.

Thankfully, many brands are taking more care to use natural materials that can decompose, or are made of recycled materials, reducing the need for virgin plastics. Here are some of my favourite!

At the time of writing, all of these are in stock!! 

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Liforme – £95

A well known brand, Liforme offers really grippy mats, etched with lined to help you align your poses in yoga, or know where you are on the mat. The brand supports numerous charities too, including Friends of the Earth (environmental conservation), the RSPCA (animal welfare) and Yoga Gives Back (fighting poverty in India). Currently they are also raising money for the COVID 19 Solidarity Response Fund. Their mats are fully biodegradable and have recyclable plastic-free packaging. Their travel mat is more affordable and transportable than their full-sizes mats.

Form – £79/£50

This UK based, carbon-negative brand produces a plethora of beautiful mats made from recycled tree rubber and recycled plastic bottles. At the end of their life, the mats are fully biodegradable, except parts of some of the mats, which are recyclable. Their circular mats are extremely popular, and you can preorder these for the 18th May. However, their Marble travel mat is both in stock, and gives back – £10 from every sale goes to The Ocean Cleanup

Cork Yogi – £85

This rubber mat topped with cork is both incredibly padded and good for the environment. The cork is sustainably sourced, and its natural properties mean it is anti-microbial and becomes grippier with sweat, perfect for intense workouts and hot yoga. A portion of the profits of CorkYogis goes back to Destiny Reflection Foundation allowing them to train and give work to survivors of human trafficking and slavery. You can buy their Premium Yogi mat here.

Yogi Bare – £68

Yogi Bare produced sustainable rubber mats that are 100% vegan and cruelty free, with 100% recyclable packaging. Although they are created in Hong Kong, they freight by ship rather than air, reducing emissions. You can buy their extreme grip mat here.

 

Manduka – €75

Manduka is a well known brand in the yoga community, but works well for workouts too. Their eKO mats use sustainably sourced rubber and only non-toxic chemicals in the manufacturing process. They have multiple thicknesses, but their 4mm Lite mat gets the best of all worlds. They also have an Almost Perfect collection of reduced mats that were produced with slight imperfections.

EcoYoga – £45

This ecofriedly mat is made of jute and natural rubber, making is biodegradable, compostable and grippy. They’re also designed and handmade in the UK, so you won’t be getting any air-miles if you order this. They’re out of stock in many places but I found one here.

 

Planet Warrior – £50

This natural rubber yoga mat is perfect if you’re looking for a pattered addition to your yoga flow or workout. It’s beautifully painted with water based inks and perfectly grippy thanks to the rubber base. The top is lined with microfibre to make it as soft as possible. When delivered, it comes in recycled and recyclable cardboard and paper, with no plastic tags. You can buy it here.

Daway – £47.90

PVC and made using only non-toxic methods, this mat is perfect if you’re looking for a bargain. Some of the reviews however say that it gets a little slippery in hot weather, and you can expect some curling at the end if left rolled for extended periods of time. However, if you’re looking for a less-expensive thick mat, this one comes in at 6mm, far thicker than the standard 3-4mm you would usually get. You can buy it here.

Good luck with your training or practice, I hope it brings you a lot of happiness in this strange time!

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10 Amazing Adventure Documentaries

With many countries around the world going into near-total lockdown, it’s fair to say that there are millions of people needing an adventure fix, who will be unable to get one for the foreseeable future. The day I decided to quarantine myself (6 days before the government officially recommended it), I was due to go to Banff Mountain Film Festival, showcasing some of the best documentaries about all things adventure. I’m obsessed with watching films like this – it’s easy to convince yourself you’re nearing the limit of your abilities, but watching what other people have achieved over the years really breaks down any concept of ‘I can’t’.

Not being able to get into the great outdoors all the time doesn’t dampen my desire to experience it, so I thought I’d compile a list of some of my favourites adventure (especially running) documentaries to keep you in the zone until we’re allowed on our adventures again. Don’t forget – just because you can’t leave the house, it doesn’t mean you have to lose all inspiration.

 

Unbreakable: The Western States 100 Feature Film
Unbreakable: The Western States 100 follows the four lead men on their journey through the Western States 100, one of the hardest ultramarathons in the world. It’s an old ‘un but a good ‘un. This film is now available for free on YouTube, so make the most of it!

 

Free Solo
This documentary was released in 2018, and profiles American rock climber Alex Honnold as he attempts to scale El Capitan without any ropes. It is no frills, for the love of it sport at its best. Would thoroughly recommend.

 

Icarus
Less about adventure, and more about what happens when you put money and national pride above the pure nature of sport, this Oscar-winning documentary delves into Russia’s doping scandal entirely by accident. It’s a thrilling watch, although makes you question all professional sport a little.

 

Tom Evans: Zero to 100
Uploaded a mere 2 weeks ago, this documentary follows British ultra runner Tom Evans as he prepares for and runs his first Western States 100. Tom only started competing in running seriously 2 years ago, making all of his running feats quite extraordinary. This is only a short documentary, which you can watch for free on YouTube, but I have no doubt we’ll be seeing plenty more of Tom in films to come.

 

Losing Sight of Shore
Rather than beating records, when these four women set out to row across the Pacific, they will be the first to ever set the record of the 8500 mile, 9 month journey. I’ve not yet watched this, but it has been recommended multiple times, so I’ve added it to the Netflix watch list!

 

Found on the 49
If you can’t get enough of the Western States 100 (I’m pretty sure I know each aid station and the rough course by now!), give this 49 minute documentary a watch. This film follows the story of Jim Walmsley’s first 100 miler at the 2016 Western States 100 mile endurance run. The filmmakers follow Jim a few weeks out from race day through his historic day ahead of course record splits and the dramatic conclusion of being lost on highway 49.

 

Paul Tierney: Running the Wainwrights
Another great British athlete on another great adventure. This film is so perfect because of how humble and down to earth Paul is. This documentary came out late February this year and has already made a mark. It is tough racing in races such as the WS 100, but aiming to beat a record without having others to race against requires a huge amount of mental strength. Give it a watch and add the Lake District to your running holiday list post-quarantine!

 

Finding Traction
I’ve not actually watched this one, but after watching the trailer I’ve added it to my list! Women and men are equally matched at ultra endurance races, and yet so many films seem to be about the men that take part. This documentary, however, follows ultrarunner Nikki Kimball as she attempts to beat the men’s record for the 243 mile Long Trail record in the US. Watch for free on YouTube.

 

Touching the Void
One to make you want to stay inside forever, Touching the Void tells the story of Simon Yates and Joe Simpson’s 1985 descent of Peru’s 21,00ft Siula Grande. I watched this at school in 2003 and it has stuck with me since – I have re-added it to my list. You can watch on YouTube for free in bad quality, or buy from Amazon Prime and other services. 

 

Where Dreams go to Die – Gary Robbins
I was going to put ‘The Barkley Marathons: The Race That Eats Its Young‘ documentary on here, but it’s been taken off Netflix, and I figured most of you would have seen it anyway. I did a panel talk last year with Eoin Keith, who broke his collarbone during his Barkley Marathon attempt, and decided that anyone who even thinks of partaking is officially mad. This documentary tracks Gary Robbins’ training and Barkley Marathon ‘attempts’ over 2 years – and is free to watch on YouTube!

 

I would love to hear of some of your favourite adventure films! We’re all in need of a bit of inspiration right now, so comment below or share with me on Instagram.