Back to school, but is it a training nightmare?

Back to school time is never easy for anyone trying to juggle kids, a job and training for an event. But there are things you can do to help you maximise your time. It’s true that we all have 24 hours in a day and it’s what we do in those hours that counts.

One of the ways we can get training is by joining the 6 or 5 am club. This is no easy feat. Having done it myself while attending university it is a struggle. But getting up early and getting your hill reps or training runs in will benefit you in the long run. You’ll be back before the kids are up and when it is time for race day you won’t be shocked to get up early as you’ve been doing it all along.

Another way to help is by doing some lunchtime runs. Not always easy if your workplace doesn’t have a shower facility. But, if it does, it’s a great way to sneak in a 5k training run and not have to worry about the kids. Alternatively, a post or pre-dinner run could suffice, but this only helps if you have someone who can watch your kids while you’re out running.

Maximise your time. We all know as runners we should strength train at least twice a week. So why not sneak some squats in while brushing your teeth, or do some push ups in the kitchen while it’s cooking? Who cares if it looks ridiculous at least you’re getting healthy!

Maybe, you could get your kids involved in the process. Let them be your time keeper while running intervals up and down a field. Or put on a post school boot camp for them and help them also live healthier lives.

It’s all about being more creative and thinking outside of the box. Don’t let others judgement matter, so what if you’re doing HIIT training on the village green! If you make exercise a priority in your life you will not regret it. No one ever regret running a 10k or a marathon. And what’s more important than living a longer, happier and healthier life? Nothing.

If you would like to know more about sport injuries or rehabilitation, email sara@prestigesportinjury.co.uk

My issues with the 'Hate exercise, Love activity' campaign

Some of you might have seen the mew Public Health campaign “Hate exercise, Love activity!”. Unsurprisingly, many physios are not happy with it, and neither am I.

First off, the ‘Hate exercise’ part. Talk about giving people negative presumptions of exercise itself. Instead of hating exercise how about we help people find an exercise they enjoy. Not everyone is a runner, however, cycling and swimming are good alternatives. Maybe you don’t like the gym, exercise outside. MAube you don’t like the outdoors, go to a gym. To me they would have done better to help people find exercise they enjoy instead of giving it a negative connotation.

Second, ‘Love activity’. Activity does not equal exercise. Walking, while great, is not the same as high intensity cardio. Playing with the kids is good, but it’s unlikely you’re reaching heart rate targets to help burn fat. A poodle around a swimming pool is not the same as swimming laps!And the term ‘activity’ does not even say what kind. Is it high intensity like running around with the kids or is it low intensity like darts.  No one knows!

And finally, I think what PH are trying to do is a good idea in premise, but they’ve missed the mark here. We need to get people exercises, not just bimbling around. We need to get GP’s to prescribe exercise to patients that need to lose weight and not shy away from the truth. A lot of patients won’t like this but tuff! We as an industry need to get people out there and not be afraid of working hard to save their own lives.

As a Sports Therapist I get my clients to take an active role in their recovery, I don’t do passive treatments for injuries, it’s a waste both their and my time. Instead, I focus on the importance of doing the exercises and keeping up with cardio while they’re injured. If more GP’s did this with overweight and unhealthy patients we could start to reverse the tide of obesity.

If you would like more information on sports injuries or rehabilitation, please contact sara@prestigesportinjury.co.uk

Getting your family active

Summer break, a time when your kids are home all day bored and driving you nuts. You have less time for your own health and wellness and you’ve been turned into an entertainer for little ones.

But, what if there was a way to stay active and get your kids active as well?

First, you can make a mini boot camp for your kids, get them running for 20 seconds, a minute’s rest then do some squats, rest and finish with some star jumps. Before you know it all of you have had an intense 20-minute workout and they’ll be ready to rest.

Second, a simple family walk can help wear them out. Try and get them to find and identify wildlife or plant life. Get them interested in geography and maps as well by finding a local trail to follow. This will help expand their appreciation for the outdoors and nature.

Third, if it’s raining just have a dance-off in your house. Put on their (and your) favourite music and see who can dance the best!

There are also other exercises such as jump rope, hide & seek and more structured classes such as karate or judo which will help burn all that excess energy.

So, just because the kids are home during the summer, doesn’t mean you can’t stay fit and keep them healthy as well.

Stay strong while on holiday

Two words you don’t want to see together, eh.  You’re on holiday, right? And who wants to spend all day in the gym when you can spend it at the beach or by a pool?

You’re right. You shouldn’t spend a whole holiday exercising if you’re meant to be relaxing. So, the best option is to choose short high intensity workouts (HIIT).  They can be done in a hotel room with little space, require no equipment and should take less than twenty minutes. There are a variety of HIIT programs on the internet, so you’re spoilt for choice. You can alternate running in place, squat jumps and push ups to get a whole-body workout in your hotel room.

You can also include normal holiday activities such as swimming and cycling. Instead of taking a taxi or car somewhere, why not ride a bike (if it’s safe, of course). Or have a brisk swim in the morning at the pool, or in the sea?

There’s no need to spend all morning in a gym or on a long run (unless you want to) when you can incorporate fitness into your holiday with little to no disruption.

Obviously, on holiday you may be eating more than normal, and you shouldn’t feel guilty if you splurge a little.

Keeping your fitness up during a holiday means you’ll have more energy and feel better during and afterwards. You don’t need to do it every day, only a few times in the week to reap the benefits.

If you would like to know more about sports injuries or injury prevention please email me at sara@prestigesportinjury.co.uk

Moderation is the key

We’ve all heard the term. But what does it really mean for every person?

Well, let’s start with exercise. According to Public Health England every adult should get 150 minutes of moderate activity a week in sessions of 10 minutes or more. This includes brisk walking and cycling. If you prefer a higher intensity exercise such as running 7 5minutes spread across the week is also suitable. They also suggest strength training at least 2 days a week. This is the bare minimum we, as adults, should be doing to stay healthy.

Many of us don’t hit those guidelines and some of us will go well over them. Moderation is key. If you don’t do enough you’re not reaping the benefits and if you do too much, without working up slowly, you can over train and make yourself fatigued and unwell.

Next is food. Now anyone who knows me knows I love food. However, even I know I can’t eat donuts every day. Yes, I can indulge a little (not go crazy and over eat) on the weekends or at some point during the week. But, I shouldn’t be indulging every night. Nutrition is individual and if you are seeking help finding exactly what you should be eating I advise to find a qualified dietician to help you. Public health diet guidelines are not specialised per the individual and I highly doubt I could get away with eating 2000 calories a day and not put on a substantial amount of weight.

Aps such as My fitness Pal can help you track what you eat and how much you burn exercising. It’s not perfect but it is an easy way to start tracking your diet, be honest! It is important to see what you’re eating so you can make positive changes without feeling starved or denied your favourite foods. You shouldn’t feel guilty if you spurge occasionally.

Finally, recovery. Many people training for events don’t focus enough on their recovery. They train and train and train until they make themselves ill. Sleep is an important factor is recovery. But once again, in moderation. Sleeping less than 6 hours and more than 10 hours of days can have negative health implications. And if you’re training for a difficult event, you can always add a short 30-minute nap during the day, after a training session.

In summary, there is such thing as too little or too much of a good thing! Keep going in moderation and keep up the healthy living!

Run in a new place and put a smile on your face

I blogged before about losing your running mojo. This usually happens after a period of training cumulating in an event, such as a half marathon, marathon or ultramarathon. Often, we can feel deflated and unsure of what to do next. In times like these I like to suggest running tourism. I see may Park runners on Twitter going out and doing Parkrun tourism, even if it’s still relatively local.

Running tourism provides you with a new route, new people and new adventures. It doesn’t matter if it’s a Parkrun, or a self-planned running route, it is important to just try and seek new adventures.

Some words of warning, if you are going to plan your own route and don’t have any outdoor navigation training, I advise you to stick to well-published trails.  If you want to know more about outdoor navigation there are many running coaches who provide that kind of training, such as the National Navigation Award Scheme.

Some well-published trails include the North Downs Way here in Kent. I have run this trail in different locations and have been able to navigate it easily. Along with well-published trails, you’ll want to make sure you bring a phone with GPS, your ID, and a compass. If you think you might get lost, get some training first. Don’t risk it.

Running tourism is a lot more fun, and safe, if you bring a friend or two along. As always there is safety in numbers, especially if you are unsure of the area you are going to be in.

Research. This is so important. Make sure you research the area you want to run in. Use ONS maps to check the terrain and pack appropriately. Check the weather before you head off and be prepared to cancel if it is going to be poor.

Resources: For parkrun, they have a list of all their events on the website. If you’re looking farther out it is worth doing your research (see above).

So, enjoy the outdoors while the weather is nicer, and get out running in new and exciting areas of your own backyard.  

Couch 2 5K resources

Now that the weather is starting to turn warmer, many people will get the inclination to start running. I started running in May of 2013, mainly for health reasons. Ans I know many others that started running in May/June, so I though I would publish some helpful Couch to 5K resources for those of you ready to become a runner.

Obviously my first stop is the NHS Couch to 5K program. It’s a 9-week program and has helpful hints on progressions. It also has an App you can follow to keep you going.

There is also the Couch25K website itself. It is also a 9-week program and has plenty of articles on running with your pet, running for beginners and a list of books to help you with your running.

BBC has a Couch 25K running challenge, if that’s the kind of thing that motivates you. Many of us do well when we’re challenging ourselves. This too is a 9-week program.

And, finally, there are many Personal Trainers who provide Couch 25K programs. Bjorn of Bjornfit has an online Couch 25K forum on Facebook and provides gym clients help with running specific training and injury prevention.

My advice as a Sports Therapist is that you progress slowly. Don’t go out too quickly, let your body adapt to the training. Often, I treat people who have started or recently started running again, who don’t let their body adapt. This can lead to shin splints (MTSS), Achilles tendinopathies, plantar fasciitis and many other injuries. So, progress no more than 10% mileage per week, and be sure to eat enough food and sleep enough in the evening to recover properly.

If you’re interested in sports injuries and injury prevention and have any questions, please email me sara@prestigesportinjury.co.uk