Tag: training

Conversation with an NHS podiatrist

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I had this conversation with NHS podiatrist Robyna King, answering your most asked foot questions! This blog post is in support of the We are the NHS campaign. If you enjoy it, please do share on Instagram! If you have any further questions, please visit NHS Live Well.

Robyna King graduated from the University of Plymouth in 2012 with a first class honours degree in Podiatry and currently works in the Solent NHS Trust. Since qualifying as a Podiatrist, Robyna has experience of working in a variety of NHS Podiatry roles, with both clinical and management responsibilities. She particularly enjoys the opportunity to make a real difference for people; either providing direct patient care, supporting staff or service development. Robyna is looking forward to supporting staff through a Podiatry Apprenticeship Degree later this year and is excited by the personal development this will also provide.

  1. Any advice for preventing blisters? What should you do once you have them?

Blisters for runners are very common as well as for many people when they start wearing a new pair of shoes for example.

There can be some ways to prevent blisters when running and exercising such as:

  • Wearing 2 pairs of socks or there are some double layer socks you can purchase. These can help reduce the friction on areas of the foot prone to blistering for example under the ball of the foot, heels, and toes by putting the stresses on the sock rather than the skin.
  • Using Surgical Spirit, applying to vulnerable skin with a cotton pad 2-3 times a week, which helps strengthen skin. This can also be used between the toes to prevent them become sore and too soggy when they get hot and sweaty in your trainers. Follow the guidance on the bottle and do not use on broken skin.
  • Ensuring your trainer and shoes fit you correctly. We advise footwear with a fastening such as laces to ensure they are tied and tightened to support the foot and prevent the foot from moving in the shoe causing friction of the tendons and joints from having to overwork to keep your shoe in place. Having the footwear wide enough at the toes and ball of the foot is very important so that they don’t get too much pressure in the wrong places. If you are struggling with getting footwear to fit it can be worth finding shoe or sport shops that help fit shoes.

When treating blisters, you should try to avoid bursting or popping them, instead allow the blister fluid to be reabsorbed into the skin and heal naturally.

If, however, they have already burst and the skin is open, it is very important to clean the area carefully and apply a sterile plaster or dressing while the area heals. This will not only prevent further friction on the skin but also reduce the risk of an infection by keeping it clean and dry.  If you have a large intact (not burst) or open blister, then it is worth having a rest from running or exercising where you are weightbearing (on your feet) to give the skin chance to heal.

If the skin or blister area becomes red, hot, swollen, has increased discharge or smell then it may be a sign you have an infection. If you notice these signs or the blister is taking a long time to heal, it is important you contact your GP surgery for guidance and likely will need some antibiotics. 

2. If you have a collapsed or weak arches, how do you strengthen them?

It is important to know that many people naturally have lower arches or flat feet. Most people inherit this from their family and are born with this foot shape, some with no pain and do not need treatment such as insoles. 

However, if they become painful or your feet have started to become flatter over a period of time then it is worth contacting a podiatrist for an assessment to see what individual treatment you may need and what may be causing the pain. 

If you have painful arches it is best to avoid any strenuous exercises such as running as is high impact on your feet and joint and could make it worse or more painful.

Some people find intrinsic foot muscle strengthening can help to strengthen the muscles in the feet to support the arches. There are many strengthening exercises available including videos online including ‘the big toe stretch’. If you decide to try these start them gradually and only do a small amount at a time. Its best to try get do them regularly and get the into your routine but remember if you start getting any increased pain or side effects stop. 

3. Many runners lose toenails in training or races – is this harmful? How can you stop it?

It is very common for runners to lose toenails, which to the person can cause some worry and pain. Losing the toenail itself does not always cause any harm, however if the skin on the nail bed is broken which would need a sterile dressing or plaster applied and follow similar advice to above when discussing looking after blisters that burst (Q1).

Over time if you damage a nail through regular trauma, where the nail is repeatedly knocked or the nail falls off, it can damage the nail cells (where the nail grows from) meaning the nail will grow back thicker or a different shape. This can make the individual feel the nail is unsightly or can be painful. If the nail is thicker you can help by filing over the surface of the nail to carefully thin the nail slightly as they can be difficult to cut.

If this does not manage it, I would advise they contact a podiatrist for advice on treatment whether that be how to prevent the trauma to the nail, cutting/filing the nail in a way to manage it or have the nail removed permanently to prevent it growing back.

Ways to prevent it include ensuring your running trainers fit correctly, avoiding running downhill or on rough terrain as this often puts increased pressure on the nails and cutting your toenail carefully straight across so they are not too long and pressing on ends of the trainer.

4. Should we all be moving towards zero-drop/barefoot shoes? What are the benefits, if any?

For some people this can be the right option but for many it is not. There is little research to say moving toward zero/low drop or barefoot shoes can help with performance or for any other practical reasons. Therefore, unless you have been advised to for other reasons and you are used to running in this way then I would not advise to just start this without getting further individual guidance.

5. How can runners deal with bunions? Are they always problematic?

Similar to low arches and flat feet, one reason we can get bunions is because we inherit them as part of our foot shape. They are not always problematic even if they are quite prominent or not aesthetically pleasing. 

Depending on the cause of the bunion it can change how a podiatrist would advise you manage them. Pain from a bunion could be from the joints or tendons being inflamed, or it could just be that because skin on top of the bunion gets rubbed and sore and could cause blisters.

Some find bunion supports or protectors to help with the bunion and skin getting sore.

Others may find insoles/orthotics can help to reduce pressure and workload on the bunion area and encourage the rest of the foot to do more. The main thing to help to reduce pain or you getting a problem is to follow guidance on footwear, including wider fitting shoes with a fastening and a stretchy material upper of the shoes that sits around the bunion to avoid pressure.

If you would like further advice on individual management of your bunions or joints in the feet then contact a podiatrist for an assessment to see what other options may be available including insoles and surgery options.

6. How did you get into podiatry?

I always wanted to do something in the health field to help make people better. I was lucky enough to do some work experience when I was 16 in a private Podiatry clinic and an NHS physiotherapy department.

I loved both but my choice was Podiatry as I felt it was a bit unusual and that there were so many opportunities for different roles in the future in the  NHS. I completed my A levels at sixth form including Biology and Psychology and then applied to university to complete a Podiatry BSc(Hons) Degree. It is a 3-year course and included both theory and practical skills which I really enjoyed, as I went on placements to different NHS Podiatry Services to learn on the job experience with NHS Podiatrists. When I qualified as a Podiatrist, I then applied using the NHS Jobs website to find roles in my local area and a couple of years later ended up in the Solent NHS Trust which is where I am now. I have loved being able to develop my skills and continue to learn things every day, which most importantly helps patients and support them with their foot conditions making a real difference for them!

As a podiatrist I have great opportunities to use all different skills including wound care, nail surgery and MSK (musculoskeletal) care. We can work in patient’s homes, hospital and health centres, meeting a variety of people along the way. 

So, I would say if you are interested in health care and do not mind looking at feet all day this is the job for you! If anyone is interested in podiatry as a career or any health profession look on https://www.healthcareers.nhs.uk/ which shows all the amazing careers out there and what to do to have a health career including going to university or even apprenticeship courses which are available for some professions.

7. Should runners be doing anything specific to look after their feet? Creams? Massage?

You will see a lot of this has already been answered in some of the other questions for example how to prevent blisters, prevent painful arches and bunions. 

Here are my top tips to look after your feet if you are a runner:

  • Wear good fitting trainers that are wide enough, have a fastening and good cushioning sole for shock absorption. 
  • Air out your trainers and footwear after wearing them and rotate the use of your shoes (so you are not always wearing the same pair) to ensure they have chance to breath and dry, which prevents bacteria and fungal spores growing.
  • Don’t save your new trainers to wear for a race or long training session. It can be best to wear them in gradually over a few shorter sessions preventing blisters and allowing your foot to get use to that style/shape of footwear.
  • Wear good quality socks to protect your skin and prevent friction.
  • Wash your feet and change your socks daily and after exercising, this can prevent fungal infections on the skin or nails and will keep the skin condition healthy and clean. 
  • If you think you have a fungal infection also known as ‘athletes foot’ speak to your pharmacist about treatments available over the counter. If not improving, then consider discussing with a podiatrist or your GP.
  • Dry feet well all over and between toes after washing them. This again prevents fungal infections and the spaces between your toes from getting too soggy and sore. Using surgical spirit as advised in question 1 can help too.
  • Using a urea base foot cream can help hydrate the skin on the feet, preventing hard skin and calluses. It is best to use daily all over your feet but not between toes after you have washed them. 

8. Plantar Fasciitis. What is it and how can it be helped? Are there any injuries assumed to be PF that are actually something else?

Plantar Fasciitis (PF) is a painful condition where there is inflammation of the plantar fascia, which is a structure that supports the foot from the heel to the toes. It can affect both feet or just one foot and the pain is normally felt around the heel and can sometimes be felt into the arch or into the calf. It is a very common condition and can affect both those that do and do not exercise regularly.

Check out the NHS website for further guidance but here are some simple ways that can help if you believe you have or have been diagnosed with PF.

  • As tight calf muscles can exacerbate and potentially cause PF therefore stretching your calf muscles (the gastrocnemius and soleus muscles into your Achilles tendon) may help. You can find safe, gentle stretches for these muscles and the Achilles Tendon online. It is important to start any exercises or stretches slowly and gradually build up. If you start getting more pain or any side effects, then it is important to stop. 
  • Footwear being changed to more supportive shoe as advised in previous answers
  • Choose more non weightbearing exercises such as swimming and cycling, whilst the foot is inflamed and painful
  • Ice to reduce any inflammation that may be present. 20minutes daily recommended either in form of frozen peas or similar wrapped in damp cloth or foot rolling over a chilled bottle or can. This can really help discomfort especially after a day on your feet.

Often with these treatments and over a couple of weeks it can resolve and reduce in pain. But if these treatments do not help it may be that you do not have PF and could instead have another issue or need more individual advice or care. It is important to contact your GP for further advice or contact a local podiatrist. The podiatrist would be able to do an assessment to look at the lower limb and foot structures, review your gait (the way you walk) and much more to help to diagnose PF, another condition and give more treatment options including insoles/orthotics and specific exercises.

9. What’s the most common issue you deal with as an NHS podiatrist?

At the moment in my local NHS Podiatry clinics, we are prioritising the most poorly feet in the service during the COVID-19 pandemic, therefore, the main conditions we manage are foot ulcerations using our wound care skills and knowledge. This is often for patients with medical conditions that cause reduction in circulation to the foot and/or loss of sensation due to nerve damage. Our main goal the podiatry treatments we provide is to aid with wound healing and reduce, where possible, infection and amputations from occurring. 

The second condition we see a lot of are ingrowing and painful toenails conditions. We complete a lot of nail surgery clinics where we carry out a minor surgery under local anaesthetic to remove a painful toenail. Those are only two areas of specialisms we deal with in podiatry and we do so much more with supporting the management of foot and lower limb conditions including pain management and mobility support.

10. What’s your favourite foot fact?!

My favourite foot fact is your feet can continue to ‘grow’ even into older age. Meaning there is always an excuse to go shoe shopping and buy new shoes! The reason behind this change in size despite normally finishing their growth stage by age of 20, is that feet can either swell or your tendons and ligaments loosen in the feet causing the feet to spread, making the foot wider and longer. This can happen with age, certain medical conditions or even pregnancy! 

Many thanks to Robyna for answering these questions!

Robyna is supporting NHS England’s ‘We Are The NHS’ campaign. To find out more about a career in the NHS, please search ‘NHS Careers’ or visit We Are The NHS to find available roles and training support on offer.

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March 5k time trial challenge

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Hi everyone! Over the next eight weeks, I will be training for my first ever official 5k time trial. Other 5k efforts have all been as part of park runs (which I’ve dearly missed over lockdown), and after a year of steadily getting slower and slower (thanks to focussing on running further), I thought it about time to pick up the pace and get in a 5k PB. And I want you to join me!!

How can I join?

Whatever your ability, experience or goal, I’d love if you could join in both training for and racing this 5k. All you need to do is sign up to Strava (an app that records your runs) and join our virtual run club, March 5k timetrial.

Once you’ve joined, all your runs on Strava will upload automatically, you’ll be able to keep up with the other runners taking part. On 27th – 31st March, you’ll have the opportunity to race the 5k virtually alongside all the other runners.

What route should I race?

As a virtual event, there’ll be no official route you need to do the time trial on, although I would recommend you find a flat, relatively empty route for your effort. If that doesn’t exist (Dorset I’m looking at you), a hilly route will do just fine and be all the more impressive – good luck!

Is there a training programme?

If you’re looking for a training programme and not sure where to start, these are two that are great – one for those looking to get sub-20, and one for those looking to simply speed up their general running times.

Home training & faster 5k plan: https://www.rushbynature.com/shop/home-training-amp-a-faster-5-10k

Sub 20 5k plan: https://www.rushbynature.com/shop/strength-amp-a-sub-20-minute-parkrun

Is there a way of joining in if I don’t have Strava?

You’re more than welcome to join if you don’t have Strava, but there won’t be an official ‘page’ for your participation. However, I will be recording my training on my Instagram and YouTube, so you can follow and subscribe to keep up with everything! If you tag me in your training runs on Instagram I’ll be sharing them on my stories so we can all keep each other motivated. 🙂

Happy training!

Dealing with injuries as an athlete

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At university, I undertook a short course on sports psychology, hoping to garner some insight into what makes pro athletes tick, and how the rest of us can improve our own psychology to improve our sport. The topic that stuck with me most, however, was talking about the effects of injuries on athletes, and not just professional ones. Since sports have strong mental as well as physical benefits, the stress and anxiety caused by injury can sometimes be almost incapacitating. Figuring out how to keep fears and potentially serious mental health problems at bay is both vital and complex.

While I’m no expert, I have an unfortunate amount of personal experience dealing with recurring injuries, namely IT band syndrome, caused by doing ‘too much, too soon’ in most athletes, but initiated and exacerbated almost solely by road running for me. My first physio told me to ‘stop running’, in favour of all other sports, which did nothing to help the actual problem, since I was always going to run, I just needed to know how. And so commenced 6 years or recurring injury.

After a huge flare-up during training for and running Tokyo marathon in early 2019, I worked with my second physio, Zoe, from Physio Motion (London based) to figure out the cause of my particular injury (weak glutes, poor running form to compensate) and work on those issues. Since then, I’ve been able to run two ultramarathons and 50+km weeks on trail (big for me – previously 5km would hurt) with no pain until recently, on a very tiring 10km road run around Bristol.

So, in my current mindset, I thought it might be helpful to share my top tips for dealing with injuries, both mentally and physically.

Get a diagnosis

For many people reading this, your injuries will be recurring, so you’ll have a good idea of what the pain is, and what it means. However, for many others, you’ll have a ‘lateral knee pain’ or ‘calf niggle’ and won’t know what’s gone wrong. Getting a diagnosis is vital to taking the right steps to recovery. Taking time off until it doesn’t hurt and then going straight back to what you were doing before doesn’t treat the root cause of the problem, so you might have the same issue again. Get a diagnosis and a plan to recover.

Know what’s gone wrong

This might be personal to me, but when things go wrong, I need to know why. Understanding the details of why something went wrong, what happened in the lead up and what I can do next time to avoid the same thing happening helps me feel in control of the issue. It also helps prevent it happening again. If I think about it, the recent cause of my flare up was: 2 weeks off followed by 3 very stiff road runs in quick succession, followed by a lack of stretching on top of 9 months without a regular or sufficient physiotherapy strengthening routine. Know your triggers and work to fix them.

Accept reality

If you are injured, the chances are that you felt a niggle before it turned into a full-blown injury. If you had taken a step back at ‘niggle’, it may never have turned to ‘injury’. So now you’re injured, it’s time to accept that reality. It may not be the reality forever, but for now, pushing through the pain doesn’t make you hardcore, it makes you stupid (speaking from experience). It also means your injury will likely take longer to heal and you’ll spend more time away from what you love. Accepting your current state means that it’ll likely last for less time.

Treat recovery like training

If you’re anything like me, you get pretty exciting when a new training plan comes your way, but groan at the idea of a physiotherapy/rehab plan. However, technically, a rehab plan is the same as any other training plan – it’s taking small steps to improve from the position you’re currently in, to the position you want to be in. Switching your mindset from ‘rehab is a chore’ to ‘rehab is training’ can help keep motivated. The more you stick to your rehab plan, the sooner you’ll be back to the training you love.

Enjoy the time off

When you know you can’t run/do the sport you love, it seems like all you want to do is that thing, but in reality how many times did you think ‘I wish I didn’t have to go on this run’ when you still could? Time off is a chance to take stock, recover both physically and mentally, and improve other skills too, be it in the gym or at work. You’ll be amazed how much free time you have all of a sudden! Again, this is about mindset – you can choose to resent the free time, or you can choose to do something productive with it (rest is also productive).

Speak to others

While being pragmatic is always best when it comes to injuries, sometimes speaking to someone else who can share your frustrations can make you feel less alone. Sharing tips and irritations can be helpful, and having a downright bitch about your injury every now and again can feel good. It’s unfair that I’m injured. I read my body well, I rest well, I eat well, I don’t do huge mileage, and yet here I am once again. It’s immensely frustrating. Once you’re done, pick yourself back up and get on with your rehab plan.

Go back slowly

At the end of your 6 weeks or 6 months, you’ll likely be trepidatious but excited to get back to running/whatever sport you love. However, these are the tentative first steps after months of recovery and work. Don’t go out all guns blazing, however fresh you feel. Work with your physio to plan your return to training. A 2km run is as valid as your previous 20km runs. Don’t let ego or excitement get in the way of a slow and sensible return to training – your body will thank you in the long run (so to speak)! And if anything, you should be finishing your sessions feeling like you want to do more.

This piece has been helpful to write for myself at least, so I hope it also helps a lot of you! Save it, share it, bookmark it on your laptop. 65% – 80% of runners get injured each year, so it’s likely that you’ll need this advice at some point, whether that’s now or in the future. Good luck with your recovery!

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Losing your period – amenorrhea and training

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This piece is part 2 to last week’s blog post on how periods affect training. If you haven’t already, give it a read!

When it goes wrong

A topic I have spent some time (though probably not enough) discussing on my Instagram page, as well as on here, is overtraining and RED-s, or Relative Energy Deficiency in Sport. The condition has spent more time in the limelight recently, with high profile cases coming to the fore, and more people on social media opening up about their experiences too. However, unfortunately the topic is still shrouded in mystery and shame, meaning that every year more people are affected. Even worse, it’s often assumed that losing your period is a normal, even healthy side effect of training, and isn’t anything to be concerned about. This is a myth that needs to change. 

Exercise is a stressor to the body. For the most-part, it is a good stressor, leading to adaptive changes to make us faster, stronger, fitter. There comes a point, however, where the demands of a particular sport go beyond the recovery that is given, and beyond what the body can handle. There are many ways that this can happen, and the outcome is a cascade of physiological responses with serious, even life-changing, consequences. RED-s refers to a state where there is insufficient energy intake for the amount of training being undertaken, leading to reduced bone density, low energy availability and, among other things, hypothalamic amenorrhoea, or stopped periods. In the general population, around 2% – 5% of women are affected. Within athletes, the prevalence is much higher, at 3.4% to 44%. 

Somewhat problematically for diagnosis and recovery, there are many stories of athletes having their best seasons right before their body starts to shut down. This is because the effects of RED-s take time to come into play, and can be caused by the most innocuous-seeming deficiency in calories over a long period of time. However, this is an important issue as it is increasingly common even among for-fun athletes, even those of a ‘healthy’ BMI, and RED-s is quietly sidelining more and more people.

Periods are important. They show that your hormones are functioning as they should – it is impossible to function optimally as a human and athlete without the hormones your body needs.

RED-s, a condition that encompasses a number of symptoms, including menstrual irregularity

Why do people lose their periods?

Secondary amenorrhea is when you have experienced regular periods before, but then stop menstruating for 3 months or longer after that point. Functional hypothalamic amenorrhea (FHA) is a type of secondary amenorrhea, caused by low energy intake, weight loss, stress or a combination of these factors. Note: you do NOT have to be underweight and be training loads and have a really low calorie intake for this to happen. All of these make it more likely, but FHA can happen to anyone. It is also important to rule out other causes of amenorrhea, in case it is caused by some other factor. 

Losing your period as a side-effect of training should never be seen as acceptable. The idea that it’s a sign that you’re working hard is both harmful and wrong – you can train much better if you have a healthy cycle. 

Evolutionarily speaking, FHA in times of stress may have been adaptive. If you can’t support your own body and health, there’s no way you could support another life (i.e. a baby), so it doesn’t make sense to ovulate, as this is energy consuming. The downregulation of the body’s natural functions protects the brain and vital organs. However, there’s no questioning that it is a red flag that something is up, and in this day and age we are lucky to have the knowledge to protect ourselves against such outcomes. 

What happens when you lose your period?

FHA results from changes in the hormone GnRH, which in turn reduces luteinising hormone (LH) and eventually oestrogen availability. This has a number of negative consequences affecting the whole body, including bone density, cardiovascular health and mental health. The longer it continues, the greater the effects. Conditions such as osteoporosis, previously associated with post-menopausal women, also become more likely, due to the reduction in oestrogen’s protective effects on bone density. This in turn increases risk of injury such as fractures. Research suggests that athletes with menstrual irregularities are also likely to experience more injuries and recover slower from those injuries.

There can also be short and long-term consequences for reproductive health. Of course, if you are not ovulating, you cannot get pregnant (though this should never be used as a form of birth control!!), but there may be long-term impacts on fertility in response to chronic amenorrhea. However, when treated properly, the prognosis for future fertility is good. 

How can I get my period back?

This is a question I get asked a lot, and I am reluctant to give prescriptive answers, as I am not a medical professional. Generally speaking, reducing stress on the body and increasing energy availability are good places to start. Often the causes of FHA are not entirely physical, and seeking professional mental health help can assist too. 

These are some of the factors most important to optimising physical health:

  • Ensure you are allowing for adequate rest between training sessions. 
  • Reduce the number of very intense sessions per week, and space them out.
  • Make sure you are eating enough carbohydrates, fats and proteins. 
  • Avoid fasted training sessions. 
  • Get enough sleep – it is vital to recovery! 
  • Eat within 30 minutes of a training session. 
  • Reduce stress in other areas of your life where possible.

If you are unable to get your period back by yourself, after reducing exercise intensity and improving recovery, it is recommended to seek professional help as soon as possible. A specialist sports dietician should be able to help if you’re concerned or not sure if you need pointing in the right direction. 

Conclusions

With the increase in uptake of sports, and higher stakes especially in competitive sports, it is unlikely that conditions such as FHA and RED-s are going away any time soon, especially among young women. While we place pressure on men and women both to perform and look a certain way, regardless of actual health, it is vital to continue to educate athletes and coaches on the consequences of not treating our bodies well and with respect. 

Unless you’re actively trying to get pregnant, it can be easy to push issues such as FHA to the back of your mind, especially if the perceived immediate benefits are greater the perceived long-term risks. Ironically, if your primary concern is performance rather than long-term health, it will be difficult to become healthy and thus perform optimally. I’m hoping that by talking about it more and improving public awareness, we can start to encourage people to seek help when they need it, and hopefully reduce stigma while we’re at it! 

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

If you found this blog post helpful, please do share with anyone who might find it useful or share and tag me on Instagram! Many thanks to specialist Renee Mcgregor for talking me thorough these complex issues too. If you enjoy my posts regularly, please consider contributing so I can keep this page up and running (no pun intended).

How periods affect training

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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:

If you found this blog post useful, please do share with anyone who might find it useful. If you enjoy my posts regularly, please consider contributing so I can keep this page up and running (no pun intended).

How heat affects your training

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As summer kicks into full force here in the UK, I see more and more comments about how heat is affecting training – both from others and myself! Running in the heat is hard, as is doing any form of exercise that raises your temperature. Our bodies work hard to maintain a stable internal environment and when that’s put under pressure, it has to work even harder to keep everything steady. If you learned about homeostasis at school you’ll know all about this!

The ideal temperature for endurance running is 9.5 – 11 degrees C (50F, with women preferring the upper end of this). For sprints, however, the optimum temperature is around 22 degrees C (72F), showing that the best temperature for training depends on what you’re doing, as well as personal preference. However, there are numerous benefits to training in the heat, not to mention it’s fun to get out on a sunny day! So long as certain precautions are taken, there’s no reason hot days shouldn’t be enjoyed just like any other.

Make sure you plan long, hot runs and are kitted out appropriately! Check out this vlog for an introduction to trail running.

What happens to your body when you train in the heat?

To compensate for the warming temperates created from exercise, your body sends more blood to the skin, allow heat to be lost via convection, radiation and evaporation. The warmer and more humid the external environment, the harder it is for heat to dissipate quickly, meaning you’ll cool down more slowly.

There are many physiological changes that occur to keep you cool, but after a point they may not be able to keep up. If your body gets too hot, it starts to rebel, telling you to slow down, drink, maybe even have a sit down. The first symptoms of heat exhaustion are dizziness, nausea, headache, extreme fatigue, cramps and mild confusion. Pushing through exhaustion can lead eventually to heat stroke, with the result being damage to vital organs as the body’s internal thermostat goes out of whack. It’s advisable to slow down long before this point, and planning your nutrition and hydration can stave off heat exhaustion for a long time.

Humid weather reduces the speed at which your body can cool down, meaning that even relatively cool temperatures can become exhausting.

How to train in the heat

It takes our bodies one to two weeks to adapt to training in the heat, which is why training can be especially hard at the start of summer – as soon as you get used to running at one temperature, it gets hotter again! In addition, beginner runners and people new to exercise will be less optimised to cool down quickly – the more you exercise, the more efficiently your body learns to cool. Hence very fit people may sweat more, and less fit people may need to take it easier on hot days! There are, however, certain things you can do to still make the most of hot days, and make sure you’re keeping safe when you train.

  • Avoid training in the hottest part of the day. Aim for early morning for the best temperatures (there’s also nothing nicer than a run at the start of a glorious summer’s day!).
  • Replace lost electrolytes (salts) with dietary salt or an electrolyte drink/rehydration salts.
  • Make sure you are hydrated well before heading out on a run or to the gym. This doesn’t necessarily mean glugging 2L of water before heading out, but make sure you’re hydrated the night before and morning of a big run or training session. If you’re working out for a long time, take water with you.
  • Wear sunglasses, a cap and light clothing to reduce the effect of the sun when outside. Always wear sweat-proof suncream.
  • Take it easy. As you acclimatise, your training sessions will get easier, but while you’re adapting, train by effort, not data. This means you may be running slower, shorter and lifting lighter with fewer reps, but that’s ok! The effort you expend is the same, and it’ll leave you a better athlete.
  • Avoid training on the hottest days if you’re concerned. It is possible to plan training days around the weather – I often do this to avoid rainy or extremely hot days, and train either side of those days.

The more you train in the heat, the more tolerant you will be to it. Stick it out, knowing that your runs/workouts may be compromised in the meantime, and within a week or two you’ll be amazed how normal it feels. Think of it as training adaptation – in the same way that training stresses out the body to make it more adapted, heat does the same. So long as you’re being sensible with hydration and your goals, there’s no reason not to train on hotter days. It’s just up to personal preference!

If you enjoyed this post, please consider contributing so I can create more. Feel free to suggest more topics while you’re at it!

How to get back to running after injury

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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!

Should you workout twice a day?

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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

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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.

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Yoga with kids! It is safe to let your toddler roll around on the mat, because cork mats are antimicrobial and all natural. And after they have done their rolling around the cork is a perfect material for yoga as it increases the grip when moist. Thank you for the image @rebecca_thelonemark Bring your practice to the next level with a cork mat today, the link for ordering in the bio. . . . . #cork #corkyogamat #sustainable #naturelover #girlpower #womensrights #yogaeverydamnday #yogamats #yoga #nature #yogalondon #yogauk #motivation #yogalover #yogadaily #yogaeverywhere #namaste #goodmorning #corkyogislondon #natural #sustainablebusiness #iloveyoga #yogini #strongwomen #yogawithkids #teachthemyoung

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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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Top people to follow for home workouts

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With much of the world’s population recommended to stay at home, and some even on lockdown, I have been asked where I would look for home workouts. Thankfully, in an age where social media is so built up across society and working out is the norm, home workouts are easy to come by.

I asked you guys which you find the best, so here are my findings! Please do share this with your friends and family. Exercise keeps the brain happy and is a great way to structure the day, which is extremely important when all other structure has gone. You could all come out of this fitter than when we went in!

There are loads of paid apps that you can use/subscribe to which have some really great workouts on, but I personally want to support individuals at this time (albeit some pretty famous ones). I may well create another list of apps that you can subscribe to as I know they’re popular! Let me know your faves and if you’d be interested in a separate list of these 🙂

 

Instagram

Thanks to the advent of carousel posts and IGTV, workout videos on Instagram are pretty common. Here are some of my favourite accounts:

Natacha.oceane

Ironman and athlete Natacha Ocean has always been a favourite of mine. With her evidence-based approach to training and nutrition and ‘training’ style workouts, she is definitely one to follow. Check out her IG for workout inspo.

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Shona_vertue

Another athlete, ex-gymnast Shona shares a very balanced approach to training, far removed from the ‘no days off’ crew. As a yoga teacher, a lot of her sessions are already bodyweight based, and perfect for strengthening supporting muscles. Shona will also be hosting live workouts from her YouTube channel so get involved!

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Aliceliveing

Personal Trainer Alice shares gym-based workouts on a regular basis, but also has more conditioning workouts available too. Also, although she doesn’t post there anymore, you can find some home workouts on her YouTube channel.

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Zannavandijk

Zanna has recently been travelling, but regularly shared workouts before that, so scroll back a little for a wide variety! She also has a YouTube but I can’t find regular workout videos on there (but you might want to check it out anyway) 🙂

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Sophjbutler

Sophie became a wheelchair user after injuring herself during a workout, but if anything, she has become more determined. She shares home workouts suitable for all, and is just generally a delight to follow. Check out her (somewhat sassy) twitter too.

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Lillysabri

Lilly shares workouts on her YouTube (over 300 available!) and Instagram, so choose your platform! They’re easy to follow and she does them in a bikini, so you can pretend you, too, are in sunny Dubai.

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Annieopenshaw

Friend, squash player and all-round superb person Annie shares workouts regularly on her Instagram, including many without equipment. She also has a YouTube channel that may provide amusement.

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Hauptstadttrainer

I met Erik on our little Tour de France trip last summer, and have followed his account closely since. He is incredibly friendly, but also (possibly more importantly on IG) incredibly knowledgeable, and shares home workouts suitable for all. Screen Shot 2020-03-17 at 11.01.56

LeenPeet

Not everyone who shares great workouts is instal-famous. Been Peeters is a certified personal trainer who shares home workouts suitable for all on her Instagram. Check it out!

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YouTube

Pamela_rf

I personally think it should be illegal for anyone to have 4.6m IG followers at the age of 23, but looking at Pamela’s Instagram account, she’s clearly doing something right! However, her workouts can primarily be found on her YouTube – she even has a ‘home workouts’ playlist.

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Les Mills

Not technically a person, but well known in the world of accessible workouts. Sometimes a little high-impact, but plenty of options there and all free!

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Lucy Wyndham-Read 

I’m not a huge fan of the aesthetics-based approach of this channel, but for many it’ll be the difference between exercising and not, and benefits are there whether you exercise for mental health, aesthetics or performance!

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Sarah’s Day

Sarah doesn’t strictly do workout videos, but has a wide variety of content. I expect, with the rise of demand, she will be posting more and more home workout content, so stay tuned!

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The Body Coach

If you’re looking for a wide variety of workouts and regular videos, The Body Coach is your guy! My friend loved his ‘7 days of sweat’ workouts, and that was before quarantine. Subscribe to stay sane.

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Madfit

For regular, easy to follow workouts (choreographed to music!), subscribe to Maddie’s channel on YouTube. You won’t get bored with the variety of content on there 🙂

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Sydney Cummings

Personal trainer Sydney shares a multitude of workouts on her channel, arranged by time or category. Want 60 minutes of workout or a no equipment workout? Check her out.

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Heart Alchemy Yoga

Looking for something a little more relaxing? Michelle is catering for those of us with slightly anxious dispositions, sharing yoga and meditations suitable for all abilities.

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