Bouncing Back After Bump

Growing a human is no mean feat. A mothers body really goes through the mill with 40 weeks of sickness, tiredness, aches, pains, swollen ankles, knees and feet, weight gain, endless trips to the loo, and worst of all, she can’t even have a glass of wine to get her through it!!

Labour is no walk in the park either, and as you’re looking into those big bright eyes, starting to forget the pain you’ve just been through, you look down and notice your tummy, the tummy that’s supposed to be empty, the tummy that is no longer housing a baby………so why does it look like there’s another one in there? The thought gets pushed to the back of your mind as this tiny little human takes over your world, and when the new baby haze passes and you still can’t get into your favourite jeans, you start to think about how on earth you can do that when you’re on feeding, cleaning and changing duty 24 hours a day? It doesn’t help that as you scroll through social media during that 4am feed, you’re hit with constant images of fit bodies and celebrity mums who’ve bounced back into shape within a month, the same month that you’ve barely lifted your head from the constant cluster feeding. But don’t worry; remember that is the virtual world, and you’re in the real world, but most importantly, your world, and every mother and every baby is different. Just like every pregnancy is different, every birth is different, and every post natal recovery is too.

If you feel like you are ready to get moving again, and you are tired of wearing your maternity leggings, those oh so comfy maternity leggings, ahhhh, are we ever really tired of those???? There are some things you should think about first:

1. Take it slowly……..A gradual return to exercise is key to ensuring you don’t cause any lasting problems. Current advice is to wait 6 weeks if you’ve had a natural birth or 10 weeks if you’ve had a Caesarean before returning to exercise. If you’re getting itchy feet or starting to go stir crazy, there’s no reason you can’t go for gentle walks. Just listen to your body, and if you’re feeling any pain, particularly pain or pressure in the hips or pelvis then stop and wait a little longer.
2. Mind the gap…….as tempting as it may be to start knocking out the crunches and sit ups to flatten that tummy, check for diastasis recti (abdominal separation). This is easily done by lying on your back with knees bent up and feet flat on the floor. Lay in a position that leaves your spine in a neutral position. Relax the abdomen and place two fingers of one hand sideways across the abdomen around the area of your naval, gently applying pressure. Take a gentle breath in, and as you exhale draw naval to spine, slowly raising the head and shoulders off the floor. Feel deep with your fingers and you will feel the two sides of your rectus abdominus (the most superficial abdominal muscles or the ones you may think of as the six pack muscles). If the gap between the two sides of the rectus abdominus is more than two fingers wide, or you see a doming effect when you do this or try to sit up from a lying position, then you need to avoid anything involving sit ups or crunches and work on the deeper abdominal muscles (transverse abdominus) before taking part in any large group classes. A physiotherapist or pre and post natal exercise specialist can advise on the best exercises to help with healing and those to avoid which can slow down the healing process.
3. Fun and functional……..find exercise that you enjoy, and think about exercise that is functional and replicates the way you move throughout the day. Weight training is great for this as you can start by using body weight only, before gradually increasing load as you get fitter and stronger. Think about the way your body moves throughout the day and choose exercises that mirror this. For example, working on correct technique for deadlifts will strengthen the muscles in your back and legs which you use when picking your baby up from their cot, squatting replicates standing up from a seated position, lunging is something you’ll get used to as you’re picking up toys from the floor as your baby becomes a toddler, and as you play with your baby and dance with them in the air, it isn’t dissimilar to pressing a dumbbell in the air.
4. Remember relaxin……relaxin is a hormone which the body produces in larger amounts during pregnancy to widen the pelvis ready for delivery. Unfortunately it also reduces stability in other joints and increases the risk of injury when exercising. The effects of relaxin can still be present up to 6 months after delivery which is why it is important take your time to gradually increase load with weight and avoid excessive weight bearing activities in the early stages, particularly if breast feeding.
5. Impact or intensity……in the early days it is important to avoid high impact exercises such as jumping or skipping to avoid pressure on the weakened pelvic floor and whilst the effects of relaxin are still present. If you’re breastfeeding, you don’t need me to tell you that jumping up and down isn’t the best choice right now. This doesn’t mean to say you can’t increase the intensity by speeding up an exercise or gradually increasing the load. Swimming is great for this as you can increase the speed you swim at with little risk to your joints.
6. And breathe……sounds easy doesn’t it, but correct breathing through exercises can be crucial in preventing pelvic floor dysfunction. This is a good reason to choose exercise classes or personal training with a post natal specialist or physiotherapist, particularly in the early stages. They will help you to manage breathing techniques and correct posture whilst exercising which will aid recovery of the weakened core and pelvic floor.

Above all, find something you enjoy, and that fits around your routine. There are so many classes and groups to choose from with instructors specialising in pre and post natal fitness, that there really is no excuse not to get moving. And with most having an obligatory cuppa afterwards it’s not just your physical health that will benefit, emotionally you may just need that support too.

For more info on our KeepFitMammy classes or personal training, visit us here.

 

 

Mammy Motivation

Have you ever been all dressed to go for a run, got to the front door, seen that it’s cold and raining then turned around and headed for the kitchen for a cuppa and a biscuit?

Ever been stuck in traffic that would make you miss five minutes of a class you’re booked into, then sacked it off for a trip to Starbucks?

How about following a nutrition plan to the letter all day but then eaten the kids leftover pizza and pudding at teatime? We’ve all been there and we’re all human and although I train hard and eat well most of the time, every now and again I lose my motivation and temptation gets the better of me too.

What I don’t do, is let it last for very long or happen very often. Here are a few tips of mine to help you stay focused as a busy mum.

1. Have a goal and a plan……Whether your goal is a weight loss or fitness goal, have something to aim for and a plan of how to get there. This could be to fit into a dress size smaller, to run a 5k or 10k race, or to lift a certain weight. When you have a goal you can think about how to get there. If it’s a weight loss goal the best place to start is to burn more calories than you eat and log the two. If it’s a fitness goal such as running 5k, write down how many km you need to run each week to reach your target. When you know your plan, write this on a calendar and tick it off each day when you’ve achieved it. My current goal is to gain some definition by the end of the month for a weekend away, my plan to get there is by training 5 days per week which I’ve written on a calendar and tick off daily. This leaves a feeling of accomplishment which will spur you on to keep going.
2. Get your kit out or on……Get your kit ready to wear the night before if you’re training early, or if you’re training after work have your kit laid out ready for when you get home. Try treating yourself to some new kit, or better still treat yourself as an incentive for sticking to your plan for a month.
3. Train early…….if you know you’re likely to make excuses as the day goes on, then set your alarm an hour earlier and train before your normal day starts. It can be hard getting up, but especially as we hit the summer months, you will feel much better for it.
4. Find time…….it’s so hard as a mum, whether you’re working or at home with your children to find time. When someone else’s needs always come before yours, its easy to lose sight of what you want to do. Get your little ones involved if you don’t have any time. If they’re little, get them in the pushchair and take them for a long power walk. If they’re a little older, let them join in with you. Play some tabatta music and spend half an hour doing step ups, jogging on the spot, press ups and any exercises you like just to get your body moving. My two enjoy sprints up and down the stairs, we see how many we can do in half an hour and always try to beat our score the next time.
5. Find a friend…….commit to training with a friend or join a group. Not only will training with others motivate you to work harder during the session, you’ll be less likely to skip a workout if you have someone relying on you.
6. Be prepared……when it comes to food goals ‘fail to prepare, prepare to fail’ is so true. If you haven’t prepared any meals or snacks, it’s far too easy to reach for a slice of toast, or a biscuit instead of your healthy option. Try to avoid buying unhealthy snacks to avoid the temptation. Occasionally I do have some naughty treats for the kids in the cupboard, but it’s very rare. Just remember the kids don’t need the junk either and just like you, they’re more likely to snack on an apple than a biscuit if the biscuit jars empty and the fruit bowl is full.

More than anything, always remember those little eyes watching you, looking up and wanting to be just like you. Let them see the person you want them to become, and make health and fitness a normal part of their lives.

Never Give Up

It’s been a week of ups and downs for my clients, and for one in particular who has recently discovered a love of running and had just managed her first 5.5k. Had she known that the extra 1/2 km would result in a fall and ligament damage, she probably would’ve sat at home with a cup of tea. Angela has gone from peak fitness to sitting at home

A runners nightmare!!!

RICE’ing (rest, ice, compression, elevation) her swollen ankle. After a teary phone call on Tuesday evening, I did not expect to see Angela walking along the road the very next day; albeit on crutches, but still…..even I was impressed by her determination. Following advice from her physiotherapist to take short walks when she can and to continue working her upper body, she is not going to let this knock her down. Later that day, she had her PT session (thanks to a lift from her training partner Jenni as she also couldn’t drive) and we worked out a new programme around what she is able to do and off she went, happy as a pig in sh#t with the addition of achy shoulders and arms.

 

It’s much easier said than done, to get over these kind of set backs, and especially for many of my clients as busy mums. Not only do we have our own barriers to climb over, but there are some issues that are just out of our hands, and a big one lately has been chicken pox doing the rounds. When your child is poorly, there’s little more you can do than to be around for cuddles, which is strangely more exhausting than a round of hill sprints with me!!

What can we do to get past these barriers when it comes to exercise?

• Change the time: if something comes up that really can’t be avoided, e.g. the poorly child or an important meeting you can’t avoid then reschedule your workout for earlier or later in the day when you can fit it in or when you have some help with little ones.
• Change the workout: if like Angela, it’s your ankle that is the problem, work on your core and upper body. Check with your physio what you can and can’t do and work on what you can.
• Change the plan: if you’re sick yourself and physically unable to train, rest and recover, but whilst resting make a new plan for when you feel better, starting with gentle walks. Just planning the exercise will help you to feel more positive.
• Picture yourself afterwards: picture yourself after you’ve done your workout and picture yourself if  you don’t do it…..think about how you will feel in each situation and let that motivate you to choose the option which will bring out the best in you.

I’ll leave you with a video of Derek Redmond from 24 years ago today and remember NEVER GIVE UP!!!! https://www.youtube.com/watch?v=XYlTAamjW9Q

Bored of running?

One of the things I hear from many new clients during consultations is ‘I hate running, don’t make my run’. For someone who loves running and finds it a bit of an escape, I wonder why do so many people hate it?

For some its a fear of being seen by others in what they feel would be a sweaty mess, for others it’s a fear of losing muscle, which can happen, but only happen if you’re running significant distances, not doing any strength training and not eating enough calories and protein. The biggest complaint I hear is that it’s ‘boring’. This is something I personally disagree with as I love to get lost in my music and enjoy the fresh air and scenery we’re blessed with here in the north east, but if you are bored of running try mixing it up a little. Here’s are three simple runs to vary your training, get the best out of your training and hopefully keep it interesting!!!

Goal	Best Runs	How?
Strength & Speed Cardiovascular Fat Loss	Intervals	Including sprints at 85-100% of your maximum heart rate is one of the best ways to improve your overall running performance by building strength and increasing speed. If your main goal is weight loss, then intervals are great for burning fat. In-between sprints allow yourself recovery time which involves walking or jogging at a gentle pace. This type of run is best done on a flat surface and if you don’t have access to a track or prefer to be out and about there are timer apps you can set to prompt you during your run…..I like to set a timer of 20 second sprint – 45 second gentle jog, but find a starting point with longer recovery time and work on decreasing this as you increase the sprint time.
Strength & Speed Cardiovascular Fat Loss	Hill Repeats	Similar to intervals, hill repeats will improve strength and speed by engaging more fast-twitch muscle fibres (the fibres in our muscles used to generate short bursts of speed or strength).Find a hill with a gradient of at least 5% and distance of at least 50metres. Sprint up the hill at maximum effort and then walk or gently jog back down. Start with 3-4 hill sprints and work on increasing this up to 10 repeats. You should be working at 80-95% of your maximum heart rate during these training sessions.
Distance Cardiovascular Fat Loss	Long Run	Long runs are best for increasing your distance. If you’ve booked yourself in for an event or organised run, you will need to include long runs in your training. During a long run, you will be working at 70-85% of your maximum heart rate. Every other week increase your distance by ½-1 mile and try to include one long run per week. If you’re training for a long distance race such as a half marathon or marathon run at your longest distance every other week and begin to taper in the two weeks prior to the race.

Family Food – Fussy Feuds

With rising rates of obesity and the NHS carrying out around 6000 weight loss operations a year, it’s great to see this week that the message is finally getting across about what is really ‘healthy’ and what is perceived to be healthy. Clever marketing based on flawed research, funded by food companies has influenced our perception of what is healthy. Unfortunately for us mammies out there, most of it is targeted at our children…..or indirectly targeting us as those who hand over the cash!!

For years now along with fellow health conscious individuals, I have eaten a diet rich in whole and natural foods. I base my meals around good quality fish and meat, fill up on veggies, nuts and fruits and avoid refined and processed foods as much as possible. Is it that simple? Yes it really is……but not when you’re a 2 year old stubborn little boy who refuses to eat a single fruit or vegetable. Yes, me who lives and breathes health, fitness and natural foods can’t get her own son to eat this way. I have guided and helped change the way many strong minded grown men and women think about food, but try to get my toddler to eat a pea and I’m beat!!! I’ve tried the lot; hiding it in foods (which works occasionally), bribery, punishment, reward, praise, no other foods until he’s finished, all to no avail. Although occasionally for no apparent reason he will give in, usually after a meal or snack time that has lasted 3 hours; he will eat a few pieces of asparagus, green beans or a carrot without a hint of dislike……usually this is followed by a victory dance by me hiding in the hallway, because I know I’ve won this one but can’t let him know that!!!

The problem is, like most busy mothers out there I don’t have 3 hours to spare. Most of the time I do hide the good stuff in a cottage pie or a casserole, but this doesn’t solve the problem that I am creating a fussy eater…….. pre children I’d have said ‘let him starve, he’ll eat it eventually’, but in reality he will always get some supper before bed because my fear of the sleepless hungry child at night is much bigger than my fear of having a child who needs vitamins to supplement his poor diet. If I didn’t have a daughter who happily snacks on broccoli, avocados, and any piece of fruit in sight I’d be beating myself up about this one. As babies, both of my children were weaned on the foods I ate…..not because I was all earth mother and righteous…..it was cheaper and easier to mash up a bit of what I ate than have a separate shopping list for them, and although I did read some of the Annabel Karmel recipes, I didn’t see the sense in cooking a meal for the kids and then another meal for myself and my husband. It helped that our food was usually a mix of healthy vegetables and protein without any additives, and  I was in control……who knew, a couple of years later and I am at the mercy of a 3 foot tall genius who knows exactly how to play me.

I’d love to hear your stories, secrets or tips on feeding stubborn toddlers and I’ll leave you with a recipe for a healthy pancakes he never refuses…….

Banana Chocolate Pancakes (serves 4)

• 4 Eggs
• 2 tbsp. Coconut Flour
• 1tbspn Organic Cacao Powder
• 1/4 scoop of vanilla protein powder (if you’d prefer not to include protein increase coconut flour)
• 2 Bananas
• 200ml Unsweetened Almond Milk
• 1-2 tbsp. coconut oil
• Raw or Manuka Honey and fruit to serve

 

Method

Blend all ingredients except the honey and set aside. Heat a pan with a tbsp. of coconut oil and pour the mixture into pan in small dollops. Depending on the size of the pan, you can usually get around 4-6 pancakes at a time. After a couple of minutes simmering, flip each pancake and simmer for another minute before serving with some honey and fruit poured over the top. Natural yogurt is another nice addition to this one.

 

 

Hero to zero in a day!!!

After a great start to the weekend with a personal best at the Cragside 10k, I was quickly brought back down to earth with a bang when I caught a sickness and diarrhoea bug a couple of hours later. Ironically, after writing a blog two weeks ago about the importance of hydration, the  combination of a tough, mostly uphill run, followed by 14 hours of sickness and diarrhoea left me well and truly dehydrated…….I know, you’d think you couldn’t write it, but here I am!!!

As someone who normally necks a good 3.5 litres of water a day, I couldn’t even keep a sip down and before I knew it, I’m getting carted off in an ambulance with severe dehydration and low blood pressure. Fortunately I recovered quickly, but it’s just a warning I wanted share with you as there are some nasty viruses doing the rounds at the moment that are just waiting to wipe us out!!!

Remember to keep those fluids up, and if you’re off for a workout, or taking part in any events, keep that water bottle to hand before, during and after!!!

 

More water please!!!!

We all know that we need water to function, but what are the benefits of drinking water, how much do we really need, and how can we make sure we get what we need each day?

The European Food Safety Authority recommend 2 litres per day for women and 2.5 litres per day for men.  This is a good place to start, but there are other factors to consider too, such as:

• How active you are: a very active person will need to take in more fluids to replace what is lost during exercise and daily activities.
• Genetics: some people naturally sweat  more.
• Body size and weight: the heavier you are, the more you are likely to sweat.
• Outside temperature: we sweat more in hotter, humid conditions and in very cold conditions we urinate more resulting in lost fluids.
• Pregnant or breastfeeding: as well as the increase in weight, more water is needed to assist in removing waste, avoid UTI’s and to replace fluids lost when feeding.
• Illness: particularly when suffering a fever, your body sweats more as it tries to reduce body temperature.

So how do we know if we are getting enough with all of these variables? The best judge of this, is your own body. Here are 5 signs you are dehydrated:

1. You feel thirsty……obvious I know, but even when thirsty we don’t always have access to water and may remain thirsty or drink less beneficial fluids like fizzy drinks or juices to quench that thirst.
2. Dark coloured urine…….a well hydrated person will  have very pale urine. Before using this as your guide, be aware that some vitamins and medication can cause darker urine too.
3. Dry skin and lips…….another obvious one, but a clear sign you need to drink more.
4. Lack of concentration……when dehydrated feelings of fatigue take over faster causing slower response times, resulting lack of focus and concentration.
5. Bad breath…….bad breath and a dry tongue is a sure sign you need to drink more.

When exercising the American College of Sports Medicine recommend drinking 400-600ml of water two hours before exercise, 170-340ml every 15-20 minutes during exercise and 1 litre  per kg of weight loss afterwards. This can be a little confusing so I like to keep it simple by listening to my body and drinking half a litre before, sip as I need during exercise and 1 litre afterwards. Pregnant women should be drinking an additional 300ml per day and when breastfeeding an additional 700ml per day.

One question my clients often ask is ‘can water help weight loss?’. The answer to this is yes, depending on your fluid intake before. If you weren’t drinking enough before then you are more likely to lose weight by increasing your water intake, not only as your body will work more efficiently at removing waste, but when exercising you will perform better, in turn burning more calories. According to NASM (National Academy of Sports Medicine), dehydration can decrease performance as follows:

• Strength by 2%
• Power by 3%
• High Intensity endurance by 10%

So the bottom line is to listen to your body, and I bet most of us will find our bodies are telling us to drink more. Here are my top tips to drinking more water each day:

1. Keep it handy: whether you keep a bottle in your bag or on your desk at work make sure it is visible and to hand for you to sip throughout the day.
2. Prepare infused waters: there are some great water infusion bottles available to buy, but I find keeping a jug of water with fruits and herbs such as lemon, mint and ginger in my fridge helps tempt me to drink more.
3. Drink before food: before sitting down to a meal, drink a glass of water beforehand. Not only does our mind confuse hunger with thirst at times, the water  help you feel more satisfied with your portions.
4. Drink teas: being careful not to drink too much caffeine, drinking herbal teas can help flush out toxins and increase that fluid intake.
5. Eat water based foods: cucumbers, watermelons and other water based foods are very refreshing and hydrating at the same time.

Happy drinking people, I’ve just finished my second litre today, so I’m off to perform 10% better as I do my HIIT workout!!!!

A Rest from the Nest

This week, I have noticed a pattern from the Mammies I train, partly because they’re getting stuck into their training, and for some it is just simply not having enough hours in the day to do the things they feel they need to do. Mother’s guilt is prevalent right now!!! As people are really into the swing of their training, they are beginning to enjoy the little snippet of themselves that may have gone amiss recently…..not being mammy or wife for a couple of hours a week and doing something that is just for them. I often feel this way myself, and more than ever right now as I am busier with work and embracing running again. I have been spending a lot of time in the past fortnight working out when I can go for a run or to the gym without it affecting my time with the little ones. For me, this is mostly when they are sleeping, at nursery or at their child minders. Somehow I find the time, and oh how it is worth finding, a few hours each week to be myself makes me better at being Mammy, wife and friend to those around me. So this week I thought I’d write a little poem for all those Mammies who need a little ‘me time’. Enjoy xxx

Nice Pair!!

Keeping yourself motivated with training in these cold winter months can be tough. Particularly when you’re a Mammy, and the alternative to getting out there for a workout is to stay and snuggle at home with your little one. One way to stay focused is to find a like-minded training partner. Whether you train at the same time or take turns watching one another’s little ones whilst the other works out, you’re less likely to miss a session when a friend is relying on you. Here are some ideas for partner exercises you can do together:

1. Boxing: all you need are a set of gloves and pads, and off you go!! Write down a couple of boxing punch combinations and set a timer for 2-3 minutes. Take turns on the pads and move around in-between each combination to recover. (there are some great apps you can use to set timers – I use ‘Seconds’ and change the timers and rest intervals to suit the training session)
2. Plank claps: Get yourselves into a high plank position and face one another. Clap your partners hand whilst keeping our hips steady. This is a great way to strengthen your core, and having your partner rely on you will keep you going. For a more advanced move, do a press up in-between claps. If you tire before your partner, drop your knees to enable you to continue.
3. Boxing sit ups: my all time favourite exercise. The boxer lays on the floor with knees bent and the pad holder kneeling in front of them. As the boxer sits up, they punch each pad the number of times the pad holder tells them to. This is a great exercise for working those abs, whilst the twisting will work the oblique muscles.
4. Partner leg circles: both partners lay down on their backs as shown in the picture. legs in the opposite direction to your partner. If you have any weakness in the back, you can rest on your elbows for extra support.
5. Medicine ball variations: the medicine ball is a great piece of kit to add a little resistance to body weight exercises. In pairs, you can sit behind each other and pass it around in circles, pass or throw to each other in-between sit ups, use it for standing slams or throw it up in the air and catch in between burpees. Use your imagination and have a little fun with it….just be sure not to hit your partner in the face with it….yes, that has happened before!!!
6. Sprint circuits: write down 5 strength exercises such as push ups, squats, sit ups, etc. One partner can do these whilst the other sprints a short distance and back. when they return, switch places completing a mini relay.  Repeat this 5 times and you’ve got yourself a great little fat burning workout.

There are so many benefits to having a training partner……the main ones for me are staying motivated and pushing myself harder………just be careful to choose a partner who won’t persuade you to go for a coffee and a piece of cake instead of a workout!!!

Running Bugs!!

As the ballot opens for the Great North Run, I’ve started to get over excited with the miles my little legs can manage. Like many runners out there, I suffer from a persistent running injury that when it strikes can put me out of action for weeks. Fortunately, in recent months, I’ve learned more about my body and the injury: in my case the problem is Illiotibial Band Syndrome (ITBS) and like many injuries, can be managed and reoccurrence can be prevented. Some of the most common running injuries include:

• Patellofemoral (runners knee: tender pain behind the kneecap)
• Achilles Tendonitis (swelling of the Achilles)
• Plantar Fasciitas  (inflammation or tearing of tissues on the bottom of the foot)
• Shin Splints (inflammation of the muscles and tendons covering the shin)
• Patella Tendonitis (tiny tears in the tendons connecting the kneecap to the shinbone)
• Stress Fractures (tiny cracks in the bone caused by repeatedly pounding more force than the legs can bear)

Enough to put you off right? Not a chance, when you’ve got your eye on that big event. If you’ve got your mind set on a half or full marathon, you know you need to rack up the mileage, but you also know, you’re only making that injury worse if you don’t get it sorted. Below are my tips for getting over those injuries and preventing them coming back.

1. Get it checked: before you take another step, get yourself seen by a physiotherapist to confirm your injury is what you think it is. Not only will they correctly diagnose the injury, they will give you the correct exercises to treat your injury, advise you on how to avoid making it worse and if it is more serious than you think, they will refer you to the correct specialist.
2. Warm up and cool down: sounds simple right? Not exactly…..when you’ve been running well and hitting your distances, it’s easy to get carried away by getting in more miles and spending less time warming up, stretching and cooling down. As well as using a foam roller to stretch and massage before every run, I now walk the first and last 1/4 mile, and spend time stretching before and after. This all takes a good half an hour, and would be easy to miss out. Stupidly this week, I did miss some of this out and am now paying for it. By trying to save a few minutes and get on with my run, this has resulted in a few days rest….much to my Fitbit challenger friends delight ;o)!!
3. Increase your mileage slowly: try increasing your mileage by 5-10% per week to avoid overuse injuries. Even after a short break from running it is important to reduce your mileage initially until you find your stride.
4. Focus on good form: focus on your running technique by concentrating on your whole body during your runs. It’s easy to get lost in your music and the beautiful scenery you may be running around, but bad form will literally cause you pain in the long run!!!! here’s a link to quick video on good running form https://vimeo.com/33667983
5. Wear the right trainers and change them regularly: if you plan on taking part in an organised run, chances are you’ll be wearing them every other day so it’s important to get them right. Many injury specialist clinics and specialist running shops offer a Gait Analysis, where they will observe the way you run and advise the right footwear to help avoid any further injuries. When you find the right shoe, remember to replace them after 450 miles, if not before.
6. Take care: not only with your form, but where you are running and don’t overdo it. It’s difficult to always run on level ground, but it is possible to take care where you are running. Don’t twist and turn too fast to avoid that puddle, or that muddy grass, and when those legs start to tire too much to keep up the good form, take that as a sign that you’ve reached your limit.
7. Strengthen your legs: it’s easy to become obsessed with running as much as you can, particularly leading up to races and events; but make sure you find time to work on strength training. Another schoolboy error of mine this week was to run when I haven’t done any strength training for a few weeks over the Christmas period. Compound moves such as weighted deadlifts and back squats work your whole body and help strengthen the muscles in the legs, which in turn supports the joints you may be feeling pain in.

Good luck with keeping injuries at bay…..and if you haven’t signed up to any yet, then just do it…….it’ll help to keep you motivated on these cold and wintery days!!!