The best experts to follow on Instagram

March 10, 2021March 1, 2021Leave a comment

Running

While potentially more exciting to subscribe to on YouTube, The Running Channel shares great running advice, myth busters and relatable running content, all backed in good science.

Emma Kirkyo

Emma Kirk Odunbi is a strength and conditioning coach who specialises in running shoes, having previously worked in a trainer store. She shares running motivation, kit advice and lots of info about feet and shoes!

Rush By Nature

Holly Rush is a running coach and GB athlete. She knows what she’s talking about when it comes to running and produces plans to suit all abilities. She is also the co-host of Marathon Talk podcast which is great!

Carla Molinaro

Ultra-athlete Carla Molinaro has recently completed a 100km road race, and is the LEJOG world record holder, an incredible feat. As an endurance athlete, she knows a thing or two about nutrition, and preaches balance in all things.

Renee McGregor

Sports dietician Renee McGregor specialises in REDs, overtraining and eating disorders, especially in athletes. Follow for no-nonsense advice about fuelling properly when running. She also takes part in many ultramarathons so really knows what she’s talking about.

Run 4 PRs

This is an online run coach and strength training guide, but also shares loads of interesting information about various elements of running. They also interview some great athletes to hear their stories.

Physio

The Irish Physio

Physiotherapist Aiden O Flaherty specialises in running injuries and performance, and promotes exercise for both the mind and body – something I also feel strongly about. Follow for useful vids and sensible advice if you’re a runner.

Manni O

Manni is a Nike running coach and physiotherapist and shares some great drills nd physio sessions on his page. As with everyone else on this list, he preaches balance – not performance at the expense of health, or health at the expense of happiness.

Lucy Tri Physio

Lucy Sacarello is a hello ultra-runner who enjoys the trails as much as me. As a physio she also shares information and videos about keeping healthy and mobile while running.

Adam Meakins

Physio and S&C coach Adam Meakins provides simple, evidence-based advice on almost everything to do with living as a human being, especially various pains and aches. Very no-nonsense.

Nutrition

The Food Medic

Dr Hazel Wallace is an NHS doctor and nutritionist. She shares SO much great and balanced information on her page, I honestly think everyone should be made to follow her. She also has a great podcast that’s worth a listen.

Doctor’s Kitchen

Dr Rupy Aujla suffered from burnout in his early hears of being a doctor, and since has shared information about how to live a healthy and balances lifestyle. He has loads of great recipes and balanced advice on his page, as well as a great podcast!

Rhitrition

Dr Rhiannon Lambert is a dietitian aiming to help people build healthy relationships with food. While not vegan, she promotes a plant-heavy diet and balance above all else. Follow for tasty recipes!

Dr Joshua Wolrich

Dr Joshua Wolrich is one of my favourite ‘myth-busting’ accounts on Instagram. He promotes HAES (health at every size) and works to reduce weight stigma.

The Gut Health Doctor

Dr Megan Rossi is a gut-health expert, sharing science-based information on diet, immunity and various recipes too. She has a great book that I’d recommend!

Food and Psych

Kimberly Wilson explores the links between diet and brain health. There’s lots of interesting evolutionary science, history and psychology woven into her posts, which cover a variety of topics.

Charlotte F Nutrition

Charlotte Fisher shares a lot of the same sentiments as I have when it comes to nutrition and performance. Nutrition needs to be healthy for the mind as well as the body. These posts are great for anyone who doesn’t have a perfect relationship with food.

Faye Nutrition

Faye is a sports nutritionist looking at the scientific evidence behind various popular diets, sport-related topics such as overtraining and myth busting a lot of the bro-science you see on the internet.

Fitness

*If you’re looking for workout videos and a lot of easy to understand science, follow Natacha*

Natacha Oceane

It’s rare that someone gets so famous for sharing science, but Natacha is the perfect example of someone who is well known for literally all the right reasons. As a biophysicist and athlete, she shares science-based information in lay terms on her Instagram and YouTube, as well as great workout videos and challenges.

Sohee Fit

For more evidence-based information on fitness, health, nutrition and the industry as a whole, give Sohee a follow. She delves into the primary literature (so you don’t have to) and supports a balanced approach to nutrition and lifestyle.

LittleLyss Fitness

Alyssa Olenick is great for promoting a variety of types of fitness both for health and enjoyment. While she’s currently trining for an ultramarathon, she promotes healthy lifting for the health benefits. She is also very open about where her areas of expertise start and end – kudos for that.

Alice Liveing

Women’s Aid ambassador and Women’s Health columnist Alice Liveing is a qualified Personal Trainer with over a decade of experience in the industry. She hosts live workouts daily and promotes the use of training to support everyday life, not the other way around. Everything is about balance!

Shona Vertue

Ex-gymnast Shona Vertue is a qualfied personal trainer and psychology student. She shares home workouts, strength training sessions and mobility work – useful for runners!

Why does running make you feel so good?

February 25, 2021Leave a comment

Ok, ok, not ALL the time, but the runner’s high is a real thing, and with over 858,000 people downloading the NHS couch to 5k app in lockdown 1, there must be something going for it! There are many elements that make running positive for your mental health, and it is increasingly being seen not only as great for the body, but for the mind too. So what is it about running that makes it so good for your brain and mood? Let’s look at the science.

A brain imaging study on endurance athletes and healthy controls at rest showed an increase in coordinated activity in some brain regions involved in executive functions (decision making) and working memory. They also found a reduction in ‘default mode’ activity – what our brain does when distracted, i.e. nothing very useful. This part of the brain is also linked to clinical depression, showing one pathway by which consistently running may reduce depressive tendencies and improve brain health. Interestingly, these are similar results to those seen in meditation – while running you’re turned into your surroundings, and what your muscles and breath are doing, not worrying about work, family or other stressors. So, running could be seen as a form of ‘active/moving meditation’.
Another study in mice showed that exercise breaks down a stress-inducing molecule Kyneurenine. The molecule itself builds up when you’re stressed, and can enter the brain, causing stress-induced depression and anxiety in some people. During exercise, there is a build up of an enzyme able to break down this molecule in the muscles, meaning it’s unable to enter the brain, protecting it against stress-induced depression.
Beta-endorphins are released in running, improving mood post-run. The hormone is generally used by the body to reduce stress, and, as an endogenous opioid, is also linked to reducing pain. This happens not just over the course of one run, but also over the space of several months, meaning that the effects can last long after you’ve ended a run. This is potentially the source of the elusive ‘runner’s high’, which usually starts to kick in after 30 minutes of running. It’s also one of the reasons that runs can feel very hard at the beginning but get easier throughout – pain relief and a reduction in anxiety are both side-effects of our body’s reaction to exercise.
While endorphins have long been credited for the runner’s high, it is likely that endocannabinoids play an even larger role. These are small enough to cross the blood-brain barrier (unlike endorphins), and act on the same receptors and systems that THC (the active ingredient of cannabis) does. This triggers feelings of euphoria, a sense of calm and reduced anxiety. There’s still a lot of research in this area and the mechanisms in humans still aren’t quite ironed out, but it looks promising!
Running (and exercise in general) also acts as a buffer to life’s stressors. In the same way that stressing out the body through exercise can lead to physical adaptations to cope, it can also lead to mental adaptations associated with resilience, which are then transferrable to other areas of life. Regular runners tend to be better able to cope with stress, thanks to the effects of
In rats, high intensity aerobic exercise such as running has been shown to literally create new brain cells. Up to a limit, running stimulates an increase in grey matter in the brain (beyond that limit, grey matter temporarily decreases, e.g. in extreme multi-stage endurance events – not surprising if you’re running 4,487km like those in the study!).
There are other endogenous benefits of running that may benefit the brain through indirect means, such as improved insulin response, improved immune function, improved circulation (including to the brain), increased energy levels, better sleep and improved focus (including the ability to multitask better!).
Tangential mental health benefits of running include having a feeling of community (the running community is like I’ve never experienced before), having quantifiable goals and the sense of accomplishment that comes with that, which is transferrable to other areas of your life. Running has been shown to improve your self-esteem – placing the focus on what your body can accomplish and how it feels rather than what it looks like is one of the best to move away from being sucked into diet culture and the constant drive to lose weight.

Evolutionarily, this all makes sense. As hunter gatherers, we would have had to chase prey for any miles, and having adaptations to a) make that feel good and b) reduce pain on long runs would have meant we were able to run further. And enjoying the chase/run would have meant more food for everyone, so better survival.

It’s important to note that many of these studied were either done on animals, or in small numbers of volunteers. However, anecdotally the benefits of running for the brain are multi-fold and substantial, and it’s great to see this backed by multiple studies. Hopefully we’ll start to see more of this in the coming years as the link between physical and mental health becomes increasingly clear.

While these benefits mainly pertain to running, it’s also possible to get many of the same benefits through other forms of aerobic and anaerobic exercise. The benefits may be to differing degrees, but the important thing is that you find a form of movement that is enjoyable and sustainable for you – there’s no point in overdoing it on a sport that you hate. Moving your body in whatever way feels best is a good place to start! And if you’re just starting your running journey, keep it up! It is always hard at first (and at second, and at third), but the benefits are SO worth it. If you enjoy this topic, check out the book Endure by Alex Hutchinson. It’s fascinating and delves into the science further without being hard to read.

If you regularly read and enjoy my articles, please consider making a small contribution to the running of my blog. If you’re looking for a little challenge to focus on for your training, why not join in our 5k time trial challenge at the end of March?

Dealing with injuries as an athlete

December 22, 2020Leave a comment

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!

If you enjoyed this article, please consider making a small contribution to the running of my blog.

How to run in the rain

October 2, 20201 Comment

As winter draws nearer for those of us in the northern hemisphere, the weather closes in, making sunny days a rarity and rainy days more and more common. For anyone who has recently taken up running, this might be a bit of a shock – after a glorious 7 months of sunshine, it’s the sort of time where hanging up your trainers, sticking on a cosy jumper and curling up in front of the fire seems far more appealing than the idea of heading out for a run.

There are loads of great reasons why running in the rain can be a good thing, not least because rain happens and if you want to progress, it’s something you’ll probably have to get used to as a runner. On top of that, rainy days are usually fairly empty out and about, meaning it’s one of the few times you won’t have to worry about crashing into people or sharing the trails with too many others.

SO, I thought I’d write this little piece with the aim of encouraging you all to get out. If you can get out in this weather, you can get out in anything and that makes you pretty badass. It’s also worth noting that by far the hardest part of many runs is getting out the door – once that’s achieved the rest is often plain sailing. Thanks to my Instagram followers and Tribe Run for Love crew for sharing their advice too!! Ps. If you’re looking for a 2021 challenge, their 250km ultramarathon may give you all the motivation you need. Sign up to be notified when it launches!

*Good wet weather gear is vital, but don’t overdress like I always do! You’ll regret it.*

Meet up with people. Running in the rain doesn’t seem so pleasant until you pair it with another reason, such as a social one. Meeting with someone to run, whether you talk the whole way or run in silence, is one of my favourite things to do. Knowing you’ll be letting someone down if you don’t show up is good motivation to get out the door.
Don’t overdress. It’s currently Autumn, which means the temperature is actually perfect for training (apparently the optimal endurance training temp is 9-11 degrees). Don’t be overzealous with the layers, or you’ll be stripping down and carrying them around for the rest of the run, and sweating too much can actually cool you down further. Dress for 5-10 degrees warmer than it actually is. Be bold, start cold!
Men – use Vaseline on your nips or wear a bag to stop everything rubbing! Esp important for longer runs.
Wear a cap. These aren’t only useful for sunny runs – caps are great for preventing rain from getting in your eyes.
Cooler runs are easier on the body. Make the most of the cooler temperatures to get in some speedy runs!
Your skin is waterproof! Nothing bad is going to happen if you run in the rain and get a little wet.
BUT avoid the most stormy days. Running in a named storm may be possible, but it might not be sensible, especially if you’re running under tree cover, as branches are prone to snapping off in high winds. Plan your training days to avoid the worst weather.
Invest in good gear. Good wet weather gear can make the difference between being able to train comfortably all winter and avoiding running altogether. Invest in a good rain jacket (a light one and one with taped seams for the heaviest rain on cold days) and a base layer that’ll keep you warm when it’s cold, and cool when you warm up. If you’re into trial running, make sure to have good shoes that won’t rub when they get wet. Consider Goret-Tex or OutDry for waterproof trail shoes.
If you wear glasses, don’t. (Contacts work better).
Motivate yourself with what you’re going to do post run, be it a warm bath, hot shower, cuppa and/or cake. Everything feels better after a tough run.
Don’t forget to drink! When it’s wet and/or cold, it’s easy to lose track of how much you’re sweating. You still need water, even when it’s cold!
Put your phone somewhere waterproof (sandwich bags work well).
Braid your hair/avoid ponytails – the rain will matt it an it’ll be a nightmare to deal with when you get back.
If you get cold hands, invest in good running gloves. I find that if my hands are cold, the rest of me is cold, so I wear gloves all winter. This is esp important if you have Raynaud’s.
If you’re running far, tell someone where you’re going and/or share a tracking link (Strava has Beacon so family can follow your location). This is useful for dark runs and those in low visibility for ease of mind.
Most of all, have fun! Running in the rain really isn’t that bad once you’re out, and it’s the chance to let your inner child out! Splash in puddles and enjoy the empty streets.

Watch this vlog to see some of my favourite winter training gear. If you found this blog post helpful, please do share with anyone who might find it useful or share and tag me on Instagram!

Common Running Nutrition Mistakes

June 2, 2020June 1, 20203 Comments

This is a guest blog post by Renee McGregor, a dietitian who I look up to for evidence-based information, especially in regards to running and nutrition.

Renee is a leading Sports and Eating disorder specialist dietitian with 20 years of experience working in clinical and performance nutrition. She’s worked with athletes across the globe including supporting Olympic (London, 2012), Paralympic (Rio, 2016) and Commonwealth (Queensland, 2018) teams. She is regularly asked to work directly with high performing and professional athletes that have developed a dysfunctional relationship with food that is impacting their performance, health and career. On top of this Renee is the founder of Enspire clinic, a centre specialising in supporting individuals and athletes of all levels and ages, coaches and sports science teams to provide nutritional strategies to enhance sports performance and manage eating disorders. This is reflected in her work on social media too, priding herself on proving an educational hub for both the professional and everyday athlete. When not inspiring others with her incredible work, Renee can be found running the mountains and chasing the trails, most likely training for a crazy ultra-marathon!

Everyone has an opinion about nutrition – why shouldn’t they? After all, we all need food to survive. However, there is a difference between anecdotal nutrition advice and actual nutritional science. On social media we are exposed to the former a lot more than the latter. What works for one person in a sample of n=1, may not work for another. Just the other day I was on a group chat where someone very boldly stated that their new vegan regime was the cause of their newly found energy and improved recovery. However, this was based on subjective information, which they had collected over a few weeks. Is this science? No – this is one individual’s personal experience with no information of what her diet had been like previously or even if any other aspect of her life had also changed which may have resulted in how she was feeling. Presently there is no evidence in the literature to suggest that a plant-based diet can improve an individual’s performance – such anecdotal evidence could cause more harm than good.

Nutritional science, and particularly sports specific nutrition, is actually quite complex. While many simply look at the impact of one particular nutrient or process on performance, this completely ignores the fact that the human body is run on an intricate system of endocrine, biochemical, immunological, physiological and psychological pathways that all work collectively.

Let’s take the keto diet as an example. This was a huge trend a few years ago and many still promote it with the idea that if we remove carbohydrate from our diet, then our body will use more fat for fuel and improve our performance but also our body composition. While on the surface this may seem to have some gravitas – take out carbohydrate and the body will have to find another fuel source to provide the body with energy – what has been completely ignored is the importance of carbohydrate intake on the hypothalamic pituitary axis, which is necessary to get adaptation from a training response. In addition, carbohydrate has a critical role in optimising immune function in those who are physically very active.

So, with this all in mind, here are some of the common mistakes often made…

Carbohydrates

Numerous studies have demonstrated that carbohydrate is the preferred fuel used by the body and is definitely the key to optimal performance. That said, many runners still have little understanding of how much they actually need in order to meet their requirements with many under fuelling.

As stated above, carbohydrate availability is particularly key for the hormonal cascade needed in order to see adaptation and thus progression. This means ensuring sufficient carbohydrate before, during if your runs are over 90 minutes and within 30 minutes of completing your session. While everyone’s physiology is slightly different, as a rule of thumb the requirements set are 5g/Kg BW of carbohydrate if you are running for 60 minutes a day, with this figure increasing for longer or multiple training sessions. In general, I do not encourage fasted sessions and the recommendations state that if you are going to include these, you should not do more than 2 a week and they should be no longer thank 60 minutes, at an effort of no more than 6/10. More than this and at higher efforts, potentially can result in chromic stress on your body leading to a depressed immune system, higher risk of injury and down regulation of your hormones, particularly your thyroid gland, oestrogen and testosterone, leading to further negative health consequences.

In practise, if you are training regularly, it is unlikely that you will ever have full glycogen stores and so it is essential to ensure that you consume carbohydrate at meals and snacks throughout the day. Aim to include nutrient dense carbohydrates such as oats, potatoes, whole grains, fruit and yoghurts at 3 meals (about a 1/3 of your plate) as well as including 2-3 smaller carbohydrate based snacks such as bananas, cereal bars, 2 slices malt loaf or 2-3 oatcakes with peanut butter.

One common observation I have seen is that many people view vegetables as carbohydrate, often displacing these for pasta, grains, bread and potatoes. While vegetables play a role within our diet and should be included, they are predominantly fibre which means they add bulk to the diet but not essential carbohydrate fuel.

Protein

There is a lot of hype around protein in the recovery phase, with many runners stressing about not getting enough to enhance recovery. Protein does play a role in the response to training and should be included in addition to carbohydrate, particularly immediately after. The general recommendations are that a recovery meal/snack/choice should provide 1.2g/Kg BW carbohydrate and 0.4g/Kg BW protein. So for someone who is 55Kg this would be 66g of carbohydrate and 22g protein and looks like a medium size baked potato with a small tin of tuna.

It is important to appreciate that the body will struggle to utilise more than 0.4g/Kg BW post training for muscle protein synthesis and adaptation. Any additional protein consumed will be used as fuel or stored as excess. Therefore, it is actually really important to spread your protein requirements out throughout the day. Aim for palm size portion of protein at 3 meals and then half this amount for snacks. This will ensure that your body always has an amino acid pool to draw from in order to repair and rebuild muscles, throughout the day, as well as preventing blood sugar fluctuations.

Sugar

With so much negativity around sugar, it is hardly surprising that many runners are equally concerned about their intake. While I would never advocate a high sugar diet, there are definitely times during training and competing, where sugar is the only option. During endurance events, such as a half or full marathon, the body will need an easily digestible source of carbohydrate to keep stores topped up so that running pace can be maintained beyond 60-90 minutes. Gels, jelly babies, sports drinks are all suitable options and they all contain sugar. So in this case, sugar actually enables and potentially enhances your performance.

5 Nutrition Staples:

Don’t be drawn to the latest fad – many runners will try almost anything to improve their performance. Focus on training and getting the building blocks of your diet correct first – this is going to have more impact than whether you are gluten free or not.

After a very hard training session and especially when you will be training again within 12 hours, taking on something like flavoured milk is an ideal choice to start recovery as quickly as possible. The combination of added sugar to the natural milk sugar causes insulin to increase in the blood. Contrary to what you might think, this is actually really important. Only when our insulin levels are raised, can we draw carbohydrates and protein into the muscles to start the recovery process.

Always practise your race day nutrition – the worst mistake you can make is to use what is available on race day without previously having tried it –this could have real negative effects on your performance.

Work out what is right for you – just because your training partner swears by a bowl of porridge every morning, this does not necessarily mean this is the right fuel choice for you.

You don’t have to eat less on your rest day – for most this will fall between two training days so it is the perfect opportunity to recover and then refuel. By being consistent with your nutrition, you will also allow for consistency with your training which allows for progression.

If you enjoyed this blog post, go and check out Renee on Instagram and share this post!

Should you workout twice a day?

May 11, 2020May 11, 20201 Comment

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.

Photo by Caylee Hankins

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!

Struggling with your runs? Here’s why you shouldn’t worry

April 9, 2020April 8, 20204 Comments

One of the most common questions I get asked on social media nowadays is ‘does it get easier?!’ – usually in reference to running. Running is difficult for the vast majority of people. It requires not only physical strength, but also huge amounts of mental strength, never more so than when you’re just starting out.

Evidence suggests that self control and self motivation may be limited resources, and that forcing yourself to do something – whether that’s doing the washing up, sitting at your desk all day or sending yourself out on a run – takes energy (i.e. ego depletion). This is one of the reasons why forming a new habit, such as running, can be so difficult. Not only is the running itself hard, but doing something that takes some level of self control everyday can take its toll energetically.

However, we are currently uniquely placed to start forming new habits. Fitting in ‘extra exercise’ around your usual workload, home and social lives can be extremely difficult. Currently, though, without the need for commuting, socialising, workplace politics or much else, our pot of energy is only being used on work, home life and exercise. This isn’t to say that everything is fine and dandy at the moment, simply that forming a new habit when there aren’t all the usual distractions and displacement activities may be easier. If you’re thinking of starting running now, don’t forget to give this article a read.

Just remember – not every run is going to feel great, even if the general trend is up. As with everything, some days are good days and other days aren’t – we don’t always feel happy, so why should it be any different for running? I frequently go weeks without feeling like I’ve had a good run, where every step feels like my legs are made from lead and I wonder why I do it. In these times, however, I always think of myself building mental resilience. I may not be at my fastest, but getting out when you feel like you really don’t want to means that getting out on the good days is a hell of a lot easier. I think of it as the running equivalent of ‘character building’.

View this post on Instagram

The many stages of running a half marathon personal best –> swipe for more fun 😅 . After my LLHM race was cancelled, I was pretty upset. I know I can run the distance, but it would have been the first time running it in a race, and I felt as prepared as I ever have for a race (not saying much, I always feel unprepared 🙈). But, I thought why stop training now, only 3 weeks out from the run? Why 'waste' a time trial effort at peak fitness? 🤷🏼‍♀️ So I kept training and today I "raced" my 21km. . I was bloody delighted (and a little bit surprised) to get a time of 1.43.11 – with my goal time of 1h50 and ultimate goal of 1h45, I never expected to dip below this, but shows what taking the pressure off and resting up can do! 🤗 Huge shoutout to @thewellbeingceo for coaching me and @fms.fossils for filming the run for YouTube! #halfmarathon #marathontraining #llhm2020 #locallandmarks #raceday

A post shared by Flora Beverley 🦄 🌱 (@foodfitnessflora) on Mar 30, 2020 at 11:06am PDT

So here are my top experiences of how it really does get easier:

You start to form a habit.

Making the decision to get out everyday takes energy, but the more you do it, the less of a ‘mental battle’ you have to have each time. Yes, the initial 2 weeks or month or 2 months can be difficult. Hell, I still struggle to get myself out the door sometimes, but exercise is not a question for me – it’s a habit, so whether I go to the gym (obviously not now), get out for a run or simply a long walk, the question is not whether I get out, it’s when. If you’re new to running, form a habit by getting a running plan and do your best to stick to it. Don’t want to go out? Tell yourself that you can stop whenever you like, as long as you get out the door and to the end of the road. Chances are, once you’re up and out, you’ll be fine to keep going.

2. You get fitter

This sounds so obvious, but I think it’s easy to overlook your progress when you have a goal in mind that you haven’t hit yet. Try tracking your progress loosely, so that when you get the feeling you’re not progressing at all, you can look back and see how far you’ve come. Don’t forget – every time you go out for a run, you’re making mental and physical improvements, even if you can’t see them yet. One day they’ll all come together and you’ll feel on top of the world.

3. Running becomes more natural

When I take a few weeks off running for whatever reason, or forget to do speed sessions, my runs sometimes feel like my legs have forgotten what they’re supposed to do! The more you run (up to a point), the more natural running will become to you. It would be useful if we could all work with running coaches to get cadence and form right, but even without this, your body will naturally move towards a more efficient way of running. You probably won’t notice this all at once, but over time you’ll feel it happening!

4. A sense of achievement will motivate you

As you start to improve, especially if you’re following a plan, you’ll be motivated by the improvement itself. Being able to run a distance or time you couldn’t have run 2 or 3 weeks ago feels pretty great, and will motivate you to get out the door again and again. Just don’t expect constant improvements – limit your expectations and try to enjoy the process, not just the outcome.

5. Find your ‘why’

Without spring or summer races to motivate you, it can be hard to think of reasons to keep up with all the running. Why should you, when there’s no official PB time or medal at the end? Well, although it may be tough, this time is perfect to remember why you started running in the first place. Write down your reasons and think on them. Have they changed? What drives you? Remembering this can help you get out the door, and make future training sessions that extra bit enjoyable.

6. You can switch off

One of the positives of not having races to aim for at the moment is that training sessions don’t have to be so rigid. Instead of X minute miles or weekly fartlek sessions, you can run for the sheer joy of it. Remember point number 5, take off your GPS watch and just get out there. Our level of effort is almost always measured against what we feel we ‘should’ be doing. That’s why runs on days we’re really not feeling it can seem so hard – we’re expecting a certain level of effort to be expended to get a certain pace, and if we don’t hit that, it’s easy to feel down. By taking off your watch and abandoning all perceptions of ‘should’, it’s possible to have some of the best runs of your life.

This time is difficult for all of us for numerous reasons, but don’t make running one of them. Running is an escape and can lead to a sense of achievement nothing else can right now. There is no ‘should’ when it comes to training at the moment. Do what feels right, what feels good and what will make you happy in the long run. Running gets easier the more you do it, but it also makes other things easier, so get out there if you can and enjoy it!

View this post on Instagram

20km in the bag! I had planned to 'race's my half (originally LLHM) next weekend, but since there is not a meter of flat ground anywhere near where I'm staying, I've decided that instead, it'll just be a 'time trial' style run, not a pb attempt. That means that today, I was allowed to have fun! 😍 We didnt mean to do 20km tbf, but we headed inland rather than to the coast to avoid flocks of people (and saw no one) and obviously got a little lost, but discovered some cool paths along the way 🤗 The run left me feeling positive and ready to sit down for a very long time 🤣 Did you manage to get out today or move your body at home? #longrun #sundayrunday #dorset #marathontraining #halfmarathon

A post shared by Flora Beverley 🦄 🌱 (@foodfitnessflora) on Mar 22, 2020 at 12:13pm PDT

10 Amazing Adventure Documentaries

April 4, 20207 Comments

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.

food fitness flora

Healthy living made easy

Tag: ultrarunner