Events to keep you running over the winter season

Image by Morten Liebach

Go on, admit it. Even the most enthusiastic of runners can have their spirits dampened by the winter weather. Whether it’s the horribly dark mornings or the so-cold-you-want-to-cry temperatures, getting yourself out of the door can be a real struggle during the winter months.

The truth of the matter, however, is that running is really good for you no matter what the season, so it’s really important that you keep going in order to maintain optimum cardiovascular health throughout the year.

Still not convinced? Perhaps what you need is a goal to work towards to keep your running momentum going. Nothing keeps us motivated in our running more than training for an event. Whether it’s a cheeky little 5k or an epic marathon, having something to work towards is bound to get you out of the door and pounding the pavement – even if it is a blizzard outside!

Here are some of our favourite events to keep you motivated over the winter season:

Buff Epic Race
Barcelona
Mid December

What better way to reward all those cold running sessions in the cold than a little holiday in Barcelona?  The Buff Epic Run puts the “fun” in “run” and is aimed at those who don’t take themselves too seriously!

If you fancy trawling through countless obstacles with 2,500 other participants while wearing a mideaval helmet and a cape, then this is the run for you.

Sound like something you would enjoy? Find out more in the video clip below!

 

Bupa Great Winter Run
Edinburgh
Early January

If you fancy something a little closer to home, why not blow away the cobwebs with a small, sharp 5km in the beautiful surroundings of Holyrood Park?

Every year, thousands of runners use the Great Winter Run to draw a line under the Christmas and New Year celebrations and start the year on the right foot. At 5km, it is a very accessible distance, even for beginners, so sign up now on the Great Run website.

Paris Half Marathon
Paris
Early March

If you truly want to be training all throughout the winter, then book yourself in for a big spring race.

Why not try something abroad, like the Paris Half Marathon? The route goes through some of the finest scenery in Paris, including the stunning “Parc Floral” and out towards Notre Dame, before turning back and finishing at the beautiful Chateau de Vincennes.

The training plan will keep you motivated throughout the short, cold days – just think about that   beautiful spring race in one of the most romantic cities in the world! What more could you possibly want?!

Brighton Half Marathon
Brighton
Mid February

If you fancy the challenge of a half marathon distance but want something a bit closer to home… then the Brighton Half would be perfect for you. On the Southern coast of the UK, the weather is usually getting a bit milder come February so you don’t have to deal with that biting mid-winter chill.

At 10,000 runners, it’s one of the biggest running events in the South East.

Rudolf’s Red Nose Race
Blackpool
Late December

Get in the Christmas spirit with this five mile (8 km) run. If you don’t do it for the exercise, do it for the free reindeer antlers you get at the beginning of the race!

Knebworth Park Jog
Knebworth
Late February

In aid of the British Heart Foundation, this family friendly running event takes place in the stunning grounds of Knebworth house – known for its beautiful scenery and abundant wildlife. Let’s face it, it’s not every day you are able to run alongside wild deer!

The multi terrain track can pose a challenge for more experienced runners, but the choice of 5k or 10k makes it an ideal choice for beginners too. Even if you don’t fancy running the course, walkers are also welcome, so it really is suitable for everyone.

How are you planning to keep your fitness up over winter? Tell us in the comments section below!

Training and nutrition tips for long distance runners

Stay injury free

Avoiding injury is a top priority for runners. There are lots of common running injuries for which the only treatment is rest – a major disruption for any training program.

The most important thing in avoiding injury is taking a sufficient time to increase distance and intensity. It’s also vital to recognise injury when it occurs and to absolutely never attempt to ‘run through the pain’. If it hurts, stop. Effective warm ups, warm downs and stretches can help avoid injury. Joining a running group can be a good way to learn about these.

Have a proper training plan

Often people who run long distances are doing so with a view to running a marathon. It is a good idea to begin training sufficiently in advance.  Here is an example of a typical marathon training programme that lasts 16 weeks. A good training programme will encompass different types of workout, although longer runs will be the cornerstone of most training programs for the distance runner.

Recover from training setbacks

There will be times when things don’t go to plan with regards to training. Perhaps illness or injury will stop you running for a few weeks. If this happens it is important not to let it discourage you and break your motivation.

Allow enough time in your training plan to accommodate a few setbacks. It is important,  however, to get back into the training habit as soon as you can. It will not take long to get back to where you were before, even if you have missed a few weeks of training.

Don’t let winter stop you

Winter comes around every year and it is something that you will have to deal with when training. Although it presents challenges, there is no reason that they cannot be met with a bit of forethought and determination.

Although it is far from ideal, running indoors on a treadmill is always there as an option for when weather is particularly poor. Even if you loathe it, you can still keep to your training plan if you stick to the tread mill on days when running outdoors is not an option.

When it comes to running outside in the winter there are two main problems: the cold and the dark. With the appropriate clothing, the cold does not have to be too much of an issue. The big issue with running in the dark is safety. Reflective clothing, head torches and if at all possible traffic free routes are effective precautions to take when running in the dark.

Fuel

For longer runs, it is vital to consider ‘fuelling’, meaning taking on calories during your long runs to increase your performance. Taking on food during runs is not easy and learning to do it is often cited by ultra runners as being one of the major factors in success. Scott Jurek, two time winner of the brutal 135 mile Badwater Ultramarathon, titled his autobiography Eat and Run in reference to the effectiveness of correct nutrition when training for a long run.

Specially formulated gels are a popular method of taking in calories whilst running, and samples are often given out at running events. There are other alternatives though, for instance sweets and dried fruit.

Finding which foods you can eat during a run that don’t upset your stomach is going to be a process of trial and error and is likely to be personal to you. If you are going to be running very long distances it is something that you will need to consider, as the glycogen stored in your muscles will deplete and you will find your performance decreasing rapidly.

General diet

There is no substitute for eating a balanced and varied diet. If you are eating a wide enough variety of foods, especially fruits and vegetables, you will be getting all the nutrition you need without having to resort to supplements.

While running on an empty stomach may be fine for those for whom weight loss is the primary goal, it is far from ideal for those with other goals. This can be a challenge with early morning runs, but a banana or a small piece of toast, can provide a pre-workout carb boost,.

While carbohydrates are definitely important to the runner, protein should not be overlooked either. It is best to take on both carbs and protein within an hour after running to facilitate muscle repair and glycogen replenishment.

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Useful tips for seniors to stay active

As we reach the later stages in our lives, it’s important to remain fit and active. Keeping active helps to maintain and develop muscle strength, improve co-ordination, provide energy, reduce the risk of certain diseases and it can even be fun!

If you’re reaching older age and looking for ways to keep fit and stay active but don’t really know how to go about it, take a look at our 5 useful tips for staying active…

Keep it regular

The more you’re regularly active, the greater the benefits will be. If you’re starting from a lifestyle with little or no activity, start small and work your way up. This might mean walking a little bit further each day than you might normally or taking a flight of stairs rather than using the elevator.

Start with activities that fit your day

Rather than jumping straight in and completely changing your daily routine to accommodate more active pursuits such as classes, pick activities that incorporate into your existing routine. So instead of driving to the post office to buy a paper or a pint of milk, why not walk the short distance or dust down your bicycle and safety helmet and take go for a gentle ride.

Get the right kit

The technology and design that goes into sporting equipment and clothing has come on leaps and bounds in the last twenty years. Some of the jargon may seem confusing but what remains important is having the right equipment for staying active. For example, if you’re planning on doing lots of walking, it’s key to find a pair of trainers or walking boots that are comfortable, offer sufficient support and are going to last you.

Following the same thought process, if you plan on investing in exercise equipment like a treadmill or new bike, it’s important to do your research, try a couple out, ask friends or colleagues if they have any recommendations and visit a retailer who specialises in the equipment and ask them lots of questions.

Be safe

This tip partly ties in with having the right equipment, but if you’re planning on trying a new activity you’ve not done before, it’s always worth seeking advice from a professional or someone who has experience. The last thing you want to do is over exert yourself and end up with an injury, so start slowly, and build up your confidence and experience.

Get social

Getting involved in solo or group exercise is a great way to meet people and make new friends and whether it’s an organised class or simply bumping into someone whilst you are out for a walk, being active offers plenty of opportunities for more social interaction.

Making friends or simply seeing a friendly face can often help provide the needed motivation to keep active.

Be diverse

It’s important to partake in activities that you enjoy, but it’s equally important to try and make sure you don’t get bored so the activity becomes mundane and feels a bit of a chore.

Mixing it up with a couple of different activities can help add diversity to your schedule and prevent boredom setting in, but be wary of overloading yourself with too many activities, try a couple to start with and then if you feel you have more time or would like to try something new, see how it fits into your routine, the last thing you want is to find yourself oversubscribed and overtired.

Chris Stillwell blogs for comparison site Confused.com, a site for people looking for best life insurance. Chris practices what he preaches and enjoys a diverse range of hobbies from cycling to photography.

‘Spor-Tea’ Recipes

It’s been already been a summer of sport in Britain, and the action is set to continue. Last weekend saw the start of the Premier League season and Britons are already looking forward to watching Bradley Wiggins take on yet another challenge in the Tour of Britain, taking place in mid September.

In honour of the recent accomplishments by British athletes, The Royal Horseguards Hotel is hosting a unique ‘Spor-Tea’ – combining two of Britain’s favourite pastimes, playing sport and drinking tea.

The hotel’s pastry chef has revealed some of her ‘Spor-Tea’ recipes in a recent Guoman Hotels blog. She divulges her Coconut Sticky Rice recipe, which is the ideal snack for athletes in need of a slow-release, easy to eat, carbohydrate energy boost.

Source: blogs.guoman.com via Jack on Pinterest

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Yum! The Royal Horseguard’s ‘Spor-Tea’ has inspired us to go hunting for some other great fitness-friendly recipes.

Here are a few of the best that we’ve found:

Homemade Energy Bars – Eatingwell.com

Source: eatingwell.com via Nicole on Pinterest

 

Whole Wheat Oatmeal and Raisin Muffins – MyRecipes.com

Source: myrecipes.com via Amber on Pinterest

 

Green Goddess Quinoa – TasteSpotting

Source: tastespotting.com via Maddy on Pinterest

 

 

Bagel with Peanut Butter, Bananas and Strawberries – Women’sHealthMag.com

Source: womenshealthmag.com via Chrissy on Pinterest

 

Wow, all of those look so scrumptious! Food really is fuel – and recipes like those served at ‘Spor-Tea’ and those listed above prove just that.

How your mobile can make your life easier

JD Hancock, Flickr

The majority of mobile phone users today own a smart phone and it’s not just because they are keeping with the latest in technology or because smart phones are cool. It’s because they can make everyday life a lot easier.

If you are the owner of a smart phone you probably won’t realise how helpful it is for doing everyday things and during day-to-day life. We decided to put together a list of ways your smart phone can make your life easier. For smart phone users, this will make you realise how useful your phone is and for non-smart phone users, this will make you realise how much you want, no, need one.

Your phone can be your alarm

In fact who doesn’t use their phone as their alarm clock anymore? It’s not just as simple as setting one alarm to get you up in the morning either. You can set multiple alarms and personalised them. I’ve got a couple of alarms set up that repeat every day, one to take my vitamins in the morning and one to remember to feed the dog in the evening. If you are lucky enough to have an iPhone 4S you will have Siri, the virtual assistant. To set an alarm you pretty much don’t need to touch your phone, just ask Siri to do it for you – how handy is that?

Pay for things

Most banks have made it a priority to create useful mobile banking apps for their customers. After having had a banking app on my phone for a year now, there have been some evident improvements to the technology of these applications. Before you could only check the balance of your current account, these days you can check your balance across all your accounts and transfer money between them. The future of mobile banking will be the ability to transfer money between outside accounts, other people and the ability to set up and manage direct debits easily from your phone.

Another way for your mobile to help you pay for things is the new paytag feature and other similar mobile banking inventions for customers that have products such as 0 interest credit cards and other bank cards. Paytag allows you to use your phone as a method of contactless payment. It is a sticker that you stick to the back of your phone and is 100% safe. This is the perfect way to let your phone make your life easier.

Keep fit

lululemonathletica, Flickr

Up until I purchased a smart phone I didn’t much care for exercise. However, there are so many free fitness applications that are motivational and make you want to get out and start exercising. It becomes a bit of a game to challenge yourself, beat your personal bests and exercise as much as you can. With apps like nike+ and Myfitnesspal you can set goals and targets and they’ll let you know if you’re lagging or if you’ve not checked in for a couple of days, trust me!

Overall, a smart phone can help you manage your time better, pay for things more efficiently, manage your finances more easily and actually get you up and exercising or potentially help you lose weight. If this doesn’t make you want to use your phone a bit more I don’t know what will.

Got other ways of how your mobile makes your life easier? Let us know in the comment section below.