I've lost my running mojo!

It’s happened to all of us, we lose our running mojo. Maybe it’s post-marathon and you find yourself lacking motivation or we lose the passion for running. Whatever the reason it’s very common and you shouldn’e beat yourself up about it.

If you’ve lost your running mojo and need some inspiration to get it back why not try these ideas:

·         Read running books for motivation. Some good ones are Born to Run by Christopher McDougall, Running for My Life: How I built a better me one step at a time by Rachel Cullen, The Terrible and Wonderful Reasons Why I Run by Matthew Inman (this one is hilarious!)

·         Check out some running blogs: Here are a few, but there are tons out there! http://www.lazygirlrunning.com/blog, http://eatprayrundc.com/, http://www.dreamingoffootpaths.co.uk/

·         Try some different types of exercises such as swimming, triathlons, cycling and weightlifting. Having some variety can help you find your love of running again.

·         Find a new path or trail to run. Sometimes a change of scenery is all you need to get the mojo back.

·         Forget about training or racing, ditch the watch and just go run for fun. Often we put ourselves under too much pressure to perform and we forget why we love running.

·         Try some Parkrun tourism. Running in different places can help chase the boredom of the same old route away.

·         Run with a friend or friends, make a morning of it and end it all with a yummy breakfast or lunch!

Don’t be ashamed if you’ve lost your mojo, we all do. It’s just part of running and is often a short phase which passes.

No shame in being a newbie runner

Inspired by the upcoming marathon season, but not sure where to start? You’re not alone. All of us started as a newbie, so don’t be afraid or feel intimidated as there are many resources that you can use to get you started.

First, while information is good, don’t get too wrapped up in it. It’s best to just get out there and be proud of every milestone.

Equipment:

This is my bug bear. As a graduate sports therapist, I see many people who are having foot, ankle and knee pain, often due to improper shoes. So, my first rule is to get your gait checked. NOT by a high street store. Go to a specialist shoe store with appropriate gait equipment and advice. Two near me in Kent are: Up & Running, Sevenoaks and The Running Hub, Tunbridge Wells. You can also seek the advice of a local podiatrist.

Having the appropriate shoes is important especially when you start racking up the miles, you’ll thank me later.

Athletic Clubs:

A great way to make new friends and get support is through an athletic or running club. Most have organised runs twice a week and participate in races throughout the year. Clubs are also a good way to work on technique.

Injury Prevention:

Now this is a biggie! There are a ton of resources for injury prevention, however, the best advice I can offer is to make sure you include strength training into your regime. I have a beginners program here which will help you to get started without little equipment. It’s important to work your posterior chain, single-leg strength, core strength and hip mobility. This will make you a more efficient runner and help reduce injuries.

Another way to reduce injuries is to make sure you progress slowly. Don’t push yourself into injury. Don’t progress more than 10% per week, meaning if you run 6 miles per week, you should only progress by .5 miles the following week. It is also important to allow your body to recover after training, give yourself at least one day of non-running after a day of running, or plan on running 3 times per week.

If you do get injured don’t try and Google for help. Go see a Graduate Sports Therapist or Sports Physiotherapist and get your injury assessed and appropriate rehab started. I focus on sports injury rehab, as do many other sports therapists, but please ensure the person you are seeking help from is qualified. A graduate sports therapist or Level 6 is qualified to assess and diagnose injuries using clinical reasoning to give you the best rehab possible. Anything less than 5 is not qualified to assess injuries, so be sure to check their website and make sure they’re qualified.

Running Plans:

If you’re just starting out, try the NHS Couch to 5k training plan. It’s a run/walk program that’s great for getting you started. You can even use Parkrun as a way to help improve your running and meet new people, to find your nearest parkrun click here. When you complete that you can move on to the 5k to 10k plan, Cancer Research has some training plans that could get you started.

Nutrition:

I’m not a nutrition expert but eating fruits and vegetables and unprocessed foods are best. I have used books such as Fast Fuel – Food for Running as a guide, but there are a ton of resources out there. If you have money to spend you can also seek the advice of a local nutritionist who can help you meet your goals.

Coaching:

There are some great online running coaches that you can use to help you reach your goals. By using an online coach, you can relax and let them put together your plan. This means all you need to do is get up and go running. Two online coaches I can recommend are Kyle Kranz, he’s based in America, but does his plans and coaching online for anyone in the world. The other is Alexa Duckworth-Briggs from On the Run Health and Fitness who is a running coach, outdoor leader, sports massage and offers nutrition advice, she’s based in the UK.

Self-care is not selfish, it's necessary

Self care is one of those words that gets batted around like, wellness and wellbeing. But do you practice it?

We live in an age of information and are bombarded daily with current events and world problems. We live in an age where, if you have children, you’re dropping them off at school and clubs throughout the week then off to work in a rush. Or perhaps you are someone’s carer you are unlikely, to even stop for a minute to relax.

You may be asking yourself, what is self-care? Self-care is the act of taking care of yourself. It is not selfish or greedy, it is merely putting yourself first for a moment and recharge your batteries.

I was a single parent during my last year of military service and my first year out. It was one of the most difficult times of my life. I was solely responsible for getting my son to before-school club, getting to work, picking him up on time (which was no easy feat), feeding him and making sure he got to bed on time with a book – all the while attending college online and in class. I had very little time for myself, and after a while it becomes relentless.

But, even in those times, I took time out. Even if it was the time after I put him to bed and studied to when I went to sleep, often only a half hour or so. Sometimes, I would book annual leave just to have a day to myself while he was at school, just to get food shopping done in peace.

How can we practice self-care? First, you need to make a conscious decision to take time out for yourself. Put it in your diary, make sure you do it daily. It’s not like having a cold and you only need to take medicine while you’re ill, you need to perform acts of self-care daily to make it a habit.

Second, you don’t need to spend money on self-care. There are many things you can do for free.

Third, self-care is about the mind, body and spirit. So mental relaxation, exercise and acts of kindness can go a long way.

Here are some brief ideas on ways to perform acts of self-care:

·         Mini-mediation at lunch time or before bed

·         Mini declutter: pick three things from your wardrobe to donate to charity

·         Unplug from your phone/laptop for an hour – great before bed

·         Remove or mute negative people from your social media feed

·         Dance around your living room

·         Go for a walk outdoors during your lunch hour

·         Make a healthy change in your diet

·         Get 15 minutes of sun – especially in the winter

·         Help someone – open a door, carry some bags, help an old lady across the street

·         Give yourself an hour date – read a book, visit a museum or practice your hobby

By doing these things little, but often you will start to feel more satisfied. It can be difficult working, having children, or being someone’s carer and you need to think about yourself as well.

If you have any questions about sports injuries and rehabilitation please email me at sara@prestigesportinjury.co.uk

Keeping hydrated, a guide.

We all know the importance of hydration during exercise, but do we really know how to measure it? As most people know, sweating leads to fluid and electrolyte loss. If we don’t replace the lost fluids or electrolytes we become dehydrated, leading to muscle fatigue, confusion, lack of coordination, inability to regulate heat and heat exhaustion.

It is important to know how to measure your water loss as it varies person to person, you can do this by weighing yourself before and after exercise and checking the colour of your urine. and ensure you are hydrated prior to exercise. The darker the colour the more dehydrated you are. The ACSM guidelines for dehydration and weight loss  are as follows:

Well hydrated: -1 to +1% (body weight (bw) change), Minimal dehydration: -1 to -3% (bw change), Significantly dehydrated: -3 to -5% (bw change), Severely dehydrated: -5% (bw change)

As stated above, prior to exercise you should check the colour of your urine and weigh yourself. If your urine is dark to very dark, be sure to hydrate as follows at least four hours prior to exercise: 16-20 fluid oz (450 - 570 ml) water or carbohydrate (5-8%) sports drink. Then 10-15 minutes prior to exercise take on 8-12 fluid oz (230-340 ml) of water.

During exercise for under 60 minutes you should take 3-8 fluid oz (85-230 ml) water. For over 60 minutes exercise you should ingest a carbohydrate/electrolyte sports drink 3-8 fluid oz (85-230 ml) every 15-20 minutes. DO NOT CONSUME more than 1 lt per hour of fluids!

When you have completed your exercise, be sure to weigh yourself to determine how much fluids you should ingest within 2 hours. ACSM guidelines suggest 20- 24 fluid oz (570-680ml) for every pound lost.

Be careful not to overhydrate as this can lead to a potentially lethal condition so do not ingest more than 1 litre per hour of fluids. If you suspect you have over-hydrated contact your GP to begin tests.

I hope this helps to keep you hydrated this spring and summer.

If you have any questions about sports injuries and rehabilitation, please contact me at sara@prestigesportinjury.co.uk

The easy answer isn't always the answer

So a wee while ago I read a blog post by Adam Meakins the Sports Physio about the devolving of self-efficacy. Basically we're becoming a society  of people who cannot take care of themselves and healthcare professionals who complicate the process.

Adam is 100% correct. And I felt I needed to write a post expanding upon this with my view.

We are humans and as humans we want to do things in the easiest way possible. We're always looking for the easy answer, the fastest results and what requires the least amount of effort. In one way this makes us very innovative, but on the opposite side of the coin it makes us very lazy. 

When it comes to sports injuries and rehab it is important that the client is on board with their own rehab. If they don't buy into it or aren't ready to help themselves then the whole process is a mute point. Many sports injuries require us as sports therapists or physios to use the biopsychosocial model, which in short means looking at the biology, psychology and social factors of the client. This means it's not just prescribing exercises to help a client, but the client needs help to reduce their stress and ensure their social circle and lifestyle doesn't impede the process. All this equals a lot of work from the client.

Because we're creatures who want the easy answer, most people will see many different professions before realising that most of them are not actually helping. Most seek those who perform manual therapy, which is the most passive of treatments, and means the least amount of work from the individual. However, passive usually doesn't work. So they see a variety of people and then get to a point where they realise they're tired of "treatments" and want to get better. Until a person is ready to make a change efforts to help using exercise and stress relief techniques are futile.

Reliance on passive treatments makes us, well, passive in our own health. Adam points as professionals we need to make sure we're not part of the problem and reassure our clients and not confuse or frighten them. Sometimes a client doesn't need a steroid shot or surgery or even complicated exercises, often simple is best. Obviously, we need to be aware of any red flags when assessing clients, so in the absence of red flags we can proceed as needed.

I'm sure some of my clients have left thinking "Well, that doesn't seem like much." But, I choose the best exercise for what we're trying to accomplish, not the most complicated and cool looking exercises. This may only be 4-5 exercises, maybe less, but less can be more. If a client sees the rehab as a burden that's going to take too much time, they won't do any of the exercises. Short and simple can be the best remedy. I'm not in the business of performing treatments that aren't necessary or try and make something simple sound complicated just to get more work. My clinic is a  no BS zone!

So, if you've been "treated" by a variety of professions and still aren't any better it might be time to seek the help of a professional who won't complicate the problem. If you are suffering from chronic pain there are physios out there who specialise in using the biopsychosocial model to help you help yourself.

If you have any questions about sports injuries or rehab please email me at sara@prestigesportinjury.co.uk

Don't forget to get your Zzzzzz for recovery

As athletes we often here about the importance of sleep for recovery. But what is recovery, and why is it so important?

For me, I feel that sleep is the most important part of recovery, and probably the one that most people ignore. Becoming deprived of sleep leads to an increase of cortisol, the stress hormone. People under stress often have higher levels of cortisol than those not under stress. A lack of sleep also decreases glycogen and carbohydrates, leaving your muscles lacking the energy stores required for exercise. Less sleep also means a higher likelihood of fatigue, low energy and poor focus. Which means a higher likelihood of injury. Sleep deprivation also effects the brains ability to repair memory, consolidate memory and release hormones such as testosterone.

So, what does sleep do for us? Sleep restores brain function and alertness, good for hard training sessions. It enhances muscle recovery through protein synthesis and human growth hormone release, important for body builders. Sleep also repairs damaged tissues, this can take from 24-36 hours post session.

Good sleep and recovery means a reduction in injury rates. Muscles that are tired and sleep deprived cannot protect tendons, ligaments and bones from injuries as well as recovered muscles.

There are 5 stages of sleep 1-4 are non-REM sleep and 5 is REM sleep. Both types are important and necessary. These 5 stages run in cycles thorough out the sleep period, lasting about 90 minutes.

So, what can you do to help improve your sleep?

Have a night time ritual. This means turning off and removing your phone from your bedroom. The blue light from electronics tricks the brain into thinking it is daylight, so be shot of it. Get to bed before midnight, this is the better time to begin sleep rather than after. Make sure your room is dark and cool, blackout curtains are helpful to keep unwanted light out. Buy a high-quality mattress that is comfortable for you. Before going to sleep you can meditate or partake in positive self-talk.

Have a morning ritual. Get up the same time each day, even weekends! Get sunlight as soon as possible. Wake up and open your curtains.

What can affect sleep. Poor nutrition can affect sleep, avoid processed, fatty and spicy food. Avoid alcohol and watch your caffeine intake in the afternoon.

It can be helpful to track your sleep to help determine if high or low intensity work outs should take place. If you are feeling sluggish or tired, postpone your hard workout for a light one such as walking, hiking or cycling.

If you feel signs of fatigue, be sure to take the time off to recovery. Fatigue can manifest as tiredness, cold-like symptoms, lack of balance and the feeling of heavy feet.

So, remember, when you build a training plan, be sure to build in recovery and sleep. IF you’re not sure how to make a training plan there are many coaches online or personal trainers who can help take that burden off your shoulders.

If you have any questions about sports injuries and rehabilitation, please contact me at sara@prestigesportinjury.co.uk

Being outdoors is just the bees knees.

I know these currently cold days might want to keep you indoors, but don’t forgo the outdoors altogether! Whether you run, cycle or just go out for a walk the benefits of being outdoors are numerous and ones that you won’t want to miss.

If you’re looking to boost your creativity get yourself outside. I often use my outdoor run to think about business decisions, blog posts and even what craft project I’m going to work on next. A fair few years ago Stanford University noted the increase in creativity of 60% while walking outside. Some of this clarity may come from the alone time your brain gets when outdoors. Even when you’re out with other people there will be moments of peace away from conversation. When we’re inside there are many distractions such as the TV, internet and chores! This time alone gives us the ability to increase our concentration on tasks when we return from the outdoors.

A huge benefit of the outdoors in the decrease in stress when we’re out there. It has been noted by scientists that we, as a species, do not go outside enough. This could be contributing to our high stress lifestyles. By not taking time away from our household and work responsibilities we are impacting our mental health.  What better way of being in the present moment than walking, cycling or running outside? We don’t have to worry about the what if’s, what next or what has happened in our lives.

Self esteem can also be improved from just 5 minutes of outdoor exercise, being near a green space or near water can enhance this effect. The best activities for this is walking, running, cycling, horse back riding, fishing and gardening.

Going outdoors is also relatively low cost. For short in-town excursions to a local park all you need is a pair of walking shoes and proper outer wear for the weather. Many cities also have rental bike schemes if you want to try cycling without the commitment of purchasing a bike.

So, if you want to have improved mood, better self-esteem, less stress and better creativity get yourself outside and enjoy what nature has to offer us!