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

Ditch the watch and just enjoy running again

When we’re running we tend to have a look at a lot of numbers as we go along: distance, pace, heart rate, time. But, are we focussing too much on the numbers rather than enjoying the exercise for its own sake?

Many of us who are training for an event need to keep track of our distance, time and pace to ensure we’re on track for a successful event. However, after the event sometimes we lose focus and aren’t’ sure what to do next.

My advice is to turn off the numbers. Go out running without a watch and use your own rate of perceived exertion and don’t rely on pace numbers. It’s a good way to just get down to the bare bones of running. Try and enjoy being in the outdoors and use mindfulness techniques to check in with how your body feels from your head to your feet.

Running without fear of being slow or fast can be a freeing experience. And once you’ve found your love of running again and decide on your next event you can move back to using your watch. But, don’t let it dictate your entire life.

Bored with your routine, include your furry friend!

Have you ever thought about exercising with your dog? It’s a great way to help grow the bond between you and your dog and keep you both fit. Having a furry friend who helps keep you going even on rainy days is a huge benefit to your health and wellbeing.

But what are the best ways to exercise with your dog?

Obviously running is a good choice. Like with people make sure you progress your pet slowly and if it’s too hot bring plenty of water for them to drink or if it’s ridiculously hot skip the run.

Stand up Paddle Boarding. Probably best for smaller breeds. Be sure to start slowly to let you dog get comfortable on the board. Regardless, you’ll both likely end up in the water but that’s part of the fun!

Cycling. Once again make sure you’re not dragging your dog and start slowly until they get the hang of it. Same rules apply as with running about the heat.

Dog yoga. Okay this is more of a fun one that an actual fitness one for your dog. But it’s a great way to strengthen your bond and help check them for lumps during the massage.

If you don’t have a dog, don’t fret! There are many local dog shelters looking for dog walkers and other volunteers.