All the things I’m loving lately

There is so much good stuff happening right now, I’m loving life.

2020 really has been a great year so far. So let’s get cracking with a few life updates.

I got a promotion at work! I really love my job at the moment and enjoy what I do, and so getting a promotion is just the icing on the cake. My job hasn’t actually changed that much, but I have more authority and “clout” in what I do. Changing careers a few years ago was 100% the right thing for me to. I love my week and I work hard. I feel confident and happy with where things are going. Rather than despondent, lost and confused as I was previously (and a short commute MASSIVELY helps too of course).

And another happy life event is that my flat has a buyer (did I mention it was on the market? It has been since before Christmas…but thanks to Brexit and the election it was slow times) and Kyle and I have found a house and had our offer accepted! So all things are in motion for us to move out in the coming months. SO EXCITING. Obviously my promotion certainly came at a timely moment as well for this with all the mortgage application process and finances. I’ll share more when things get more finalised 😀

I’ve also been kindly sent a few products to test out.

I was sent some KALME Day Defence www.kalme.co.uk facial cream to try out. It contains SP25 and is clinically shown to reduce skin redness and sensitivity. I’m a HUGE fan of any sort of face cream that has SPF in it because…well, wrinkles. Yes, entirely vain but there we go. Other than things like alcohol and smoking, the sun is a big reason for wrinkles and I for one and trying my best to look ever youthful 😉

While I’ve never suffered from acne, the cream also contains zinc oxide which helps reduce inflammation and combat breakouts, which I do get occasionally.

The cream has got lots of good stuff in it for sensitive skin and for looking after you, so I’m more than happy to use this. Especially when doing long runs out in the open with the sun beating down. The only thing I will say is that it’s quite thick so you don’t need a huge blob (but works for wearing on runs).

I was also recently sent some cold brew coffee, funnily enough called Calm Coffee – a lot of calming stuff going on in this post!

It’s coffee that is infused with 10mg of CBD (Cannabidiol). I was sent the Americano and the Caffe Latte.

The American uses 100% Arabica Brazilian coffee beans and is basically black (as Americanos tend to be), whilst the latte contains oat milk. And because they’re served in cans, this means they’re a solid environmentally friendly choice.

With this I was sent the ground coffee version too, which is also infused with CBD. I make this either using my coffee machine (which is not an all-singing all-dancing variety but your simple “add scoops of ground coffee and water” to variety) or in the coffee press.

So CBD… what’s the crack? It’s not like THC (the more infamous variety) in that it doesn’t give you a high and it’s non-psychoactive. But CBD is commonly taken by people with anxiety, or insomnia, and inflammation or chronic pain. It’s not classed as a medical product however, it’s classed more of a supplement, but it (at least ancedotal at the moment) is said to help relieve these issues to an extent.

I really enjoyed the cans. Very refreshing, no strange tastes… just like a cold brew coffee really. And the ground coffee was delicious too. I like the fact that it’s touted to help you focus and energise you – definitely something that combines well with the caffeine. I wasn’t “buzzed” or running about that place and I wasn’t “zenned” out, but it was just like drinking a nice cup of coffee and feeling the benefits of that.

I’ve also been sent a number of turmeric supplement products too. This is something I am super excited about because there’s a lot of hype about turmeric being good for reducing inflammation and being good for injury-prevention and recovery (something I’m definitely no stranger to as I’m sure you’re aware).

I was sent three turmeric supplements: two capsule varieties and a bio-fermented liquid which has both probiotics and digestive enzymes in as well. All the products are vegan as well.

The turmeric capsules both have a combination of black pepper and ginger and contains zero additives and fillers. To counteract the fact that the compound curcumin, which is the active ingredient, gets quickly metabolised by the body, the added black pepper which contains piperine helps get the maximum absorption and bioavailability from it. The ginger which helps with the digestion and absorption too.

The Bio-Fermented Turmeric is a liquid that you drink (well, you have a shot of basically). Again it contains the black pepper necessary for decent absorption as well as live cultures to help with digestion. It actually tastes quite nice as well! I thought I was going to have to hold my nose and take it but I really enjoy having a spoonful before my porridge in the morning.

Considering I’m marathon training at the moment, I’m loving that I have all this turmeric to take. Reducing inflammation from running is a key priority to me. I’m not one of those total hardy souls who can run all the miles every day. I have to be sensible and really focus on recovery and looking after my body so these supplements have come at the perfect time for me. I take the liquid in the morning, then the capsules with dinner at night. You can get them in Holland & Barrett soon 🙂

Do you take any supplements?

Do you enjoy drinking coffee?

Do you wear any SPF creams throughout the day?

**Full disclaimer: this post contains products that I was sent for free in exchange for a review. All opinions are my own honest ones.**

MRI results…

I had my MRI results for my knee on Thursday.

I was so worried and nervous. I didn’t really know what to hope for. If it turned out I needed an operation then at least I had a firm answer and could take strong actions to sort it. Yes it would take time (to schedule and then recover) and would be painful and scary, but at least it would (potentially) fix the issue. But to hope for that wasn’t making me feel any easier. I don’t want to have an operation. But equally I want my knee to feel better and so far nothing else has helped.

Anyway I sat in front of the surgeon and he showed me the MRI scans of my knee and told me that I had a “structurally perfect knee”. In fact, he was very impressed with how good my knee looked for someone who has run 20 marathons and so many miles. Instead of relief I just felt frustrated. It was like I was being told that the discomfort and pain was all in my head. I sat there literally feeling my knee aching while he said my knee looked perfect. What the hell.

He could sense my disappointment and reassured me that while having an operation was probably (relatively speaking) an easy option to curing the pain it wasn’t the ideal option. He said I should be grateful I don’t have to have an op and that usually this point of action ends up in needing another op later on down the road. And as a young (why thank you) female, taking a piece out of my knee wasn’t something he’d want to do even if I did need an operation.

But what now then? Well he said there was nothing else he could do for me and recommended a highly rated knee-focused physio. She sounded good and I rang her up and got an appointment for the next day.

She checked my knee and leg out and told me that, as we could now definitely rule out it being a tear or anything to do with the meniscus/cartilage, it was likely to be a misalignment of my kneecap. This was probably down to my calf and quad being tight. The calf wasn’t something I had considered, but it made a lot of sense. The trainers I’d changed to had made my Achilles and lower calves super tight, but I didn’t really suspect it an issue. But apparently this is pulling my knee from the bottom, and then my quad is pulling from the top.

The pain is due to my kneecap (or a specific part of my kneecap at least) being irritated. So she advised stretching (shock), foam rolling (shock), better trainers (happy days) and Ibuprofen gel specifically in the crevice of my knee where it’s causing issues. She gave me some stretches and massaged my leg and off I went.

This does all make sense to me, and of course I’m relieved I don’t have a tear, but part of me wonders if this is really it? Stretch more and foam roll? Are you kidding me? Asides from my calf, I have been stretching and foam rolling my legs weekly. Urgh. I just feel either incredibly stupid that it’s this simple or a bit cheated that it’s this simple.

At least I’ve been given the go-ahead to strength train my legs, albeit gently. So I’ve been doing TRX single leg squats and body weight squats, slowly and with good form. Maybe it’s a case of getting the strength back up to get the muscles firing appropriately?

I feel a bit at a loss if I’m honest. Sure I can try new trainers and do the whole “Ibuprofen reduce inflammation” thing but it feels a bit of a catch-all diagnosis, you know?

Anyway, I could moan and whine for too long about this. I need to gather my thoughts and see how things progress. On to something else…

I was recently sent a pack of TRR Nutrition supplements to try. It’s an advanced collagen supplement containing 10,000mg of hydrolysed marine collagen. Designed and created by a host of scientists and nutritionists (including Glenn Kearney, nutritionist to tennis superstar Andy Murray) with the aim to support joints, bone health and immune system. Collagen is a protein which helps form connective tissue in the body. We do naturally produce it but the production slows down, so adding it to your diet is a good way to pump it back up. The benefits are that is can reduce wrinkles (wahey!), support strong bones and keep your joints strong and flexible too.

So anyway I tried the supplements… I mean, I guess it was probably the best time for me to be taking it with all my knee issues. Of course I can’t say for certain but my knee has certainly improved from the terrible shape it was in after the marathon, though equally time and healing go hand in hand.

The supplement comes in a little bottle – it’s like a shot of health basically. Not only does it contain collagen but it contains turmeric (good for inflammation), glucosamine, hyaluronic acid, vitamin C and copper.

I’ll warn you though, it doesn’t taste great. I would advise taking it like a shot: quickly just swallowing it down. The cherry flavour is far better than the citrus, but it still has quite the turmeric flavour.

I am very keen to continue taking this as the research on collagen seems strong and it’s something in my comeback to running (is that ever going to happen…?) will probably help. I really like the ethos behind the company and if I can be 1% of the athlete that Andy Murray is then I’m on to a winner!

By the way, they currently have a 50% off sale right now!

Have you ever taken collagen?

Have you ever had an MRI?

**Full Disclaimer: I was sent the TRR supplements for free in exchange for a review. All opinions are my own honest ones.**

Keto 101: Everything You Need to Know

I have a contributed post today talking about the keto diet. I rarely change the way I eat (says the girl who’s currently on a two week vegan challenge…) but I love reading about different diets. I find it fascinating when people take such drastic approaches, such as cutting out groups of food or having a different perspective on the way they eat. And what works for one might not work for another. But it’s interesting anyway! So here we go…

Unless you’ve been living under a rock for the past few years, chances are you’ll know about keto diets or at least have heard of them. They’ve taken the world by storm with their ability to burn fat without being hungry or feeling deprived like typical low fat diets, eating while losing weight sounds too good to be true but it’s easy to wrap your head around once you know the science. Here’s everything you need to know!

What are keto diets and ketosis?

Keto plans work by reducing your carbohydrate intake. With limited carbohydrates, your body switches to burning its own fat supplies for fuel- meaning your weight loss efforts are increased. This process puts your body in a metabolic state called ‘ketosis’, you can check if you’re in ketosis using simple urine analysis strips available at any chemist.

How does it work?

Imagine your body like a fridge freezer. Your carbohydrates are like the fridge section, easily accessible and when they’re available they will be your body’s first choice for fuel. Your fat supplies are like the freezer- the backup supply. Once the ‘fridge’ is empty, the body will utilise what’s in the ‘freezer’. It breaks down this stored fat and uses it for energy, including energy need at rest such as digestion, brain activity and more. This makes it much easier to lose weight compared to a traditional low fat low calorie diet.

Is it safe?

Ketosis is a perfectly safe and natural process for your body, as humans it’s exactly how we were designed. We store fat to be used as fuel so we have energy even when food supplies are scarce. Ketosis can sometimes be confused with ‘ketoacidosis’ which is a serious complication which people with diabetes can get. But despite sounding similar, they’re completely different things. The process of your body switching from carbohydrates to its own fat supplies for fuel can be a little gruelling, many people feel a little dizzy, tired and headachy for a couple of days. However, once the body is fat adapted and reaches ketosis these side effects disappear and you feel much like your normal self again.

How easy are keto plans to follow?

Keto plans tend to be very easy to follow. While you’re cutting out much of an entire food group (carbs) you have plenty of fat, dairy and protein options which are filling, satisfying and taste great. While it’s not an invitation to eat to excess, you don’t have to count calories and can eat until your satiated meaning there’s less temptation to cheat.

One of the symptoms of ketosis is reduced hunger, this is because without carbohydrates there are no spikes in your blood sugar. It’s these spikes that cause cravings and hunger pangs, so without them you’ll notice a definite improvement in your appetite if you’re prone to overeating. Because there are so many available things you can eat and so many great recipe ideas online, you shouldn’t get bored.

On top of this, it’s the kind of diet where you can still go out and eat and enjoy food with friends. Invited to a barbecue? Tuck into the meat and enjoy with some salad and just avoid the bread (be sure to avoid sugary marinades). If you go to a restaurant, ask for your side of potatoes to be replaced with some low carb veggies like broccoli- just be wary of added sugars or carbs in gravy or sauces. Restaurants are very accommodating and can remove these, or at least let you know what’s in them if you ask.

Can vegans follow a keto plan?

Following a keto plan as a vegan is certainly possible. There are more challenges here, since many keto followers do tend to use meat, fish eggs and dairy as their primary food sources. However you do still have options- coconut products, oils, nuts and seeds, non starchy vegetables, vegan protein sources like tofu and tempeh and vegan ‘full fat dairy’ such as cashew butter and vegan cream cheese are all on the menu. The best thing you can do is log your macros on a site like MyFitnessPal, make sure you’re keeping your carbs low enough while hitting all of your nutritional needs.

Are there any side effects

There are a few side effects of ketosis. One thing that just about everyone will experience is changed in their breath, that’s because when the body burns fat it created ketones and some of the byproducts aren’t used by the body. They’re excreted through urine and the breath, a lot of people report a ‘fruity’ smell or an acetone like smell like nail polish remover. You can relieve this symptom by chewing parsley or chewing sugar free gum. Feeling cold is another common side effect. For the most part, you won’t feel all that different when you’re in ketosis and for the majority of people, the minor side effects are worth it for the ability to lose weight more effectively.

Can I still exercise?

Yes, you can still exercise when you’re in ketosis and you should- exercise is useful for everyone. However there’s one main thing to bear in mind, and that’s the body can take a little longer to fuel your body with energy from fat. There’s a reason why athletes ‘carb load’ before a workout, it provides instant and accessible fuel for energy. When you’re in ketosis, you don’t have that instantly accessible fuel. For this reason, you might feel a little light headed if you suddenly start exercising intensely. Warm up first, and stick with moderate paced activities rather than intense exercise. Swimming, cycling, even jogging is still fine, but sprinting, hiit workouts and other very intense exercise might not be the best choice in keto.

Resistance training is a great choice when you’re following a keto plan, try out the weights machines in the gym or use Resistance bands by OriGym at home to tone up your muscles. With so much protein in your diet you’ll recover quickly, and added muscle will boost your metabolism and burn even more fat.

Have you ever followed a keto plan?

New York, New York

New York, where do I even start? I’ll be doing the marathon recap soon, but for now I’ll just recap the days before, because they were pretty cool too.

So this trip was organised by the lovely Charlie (aka @TheRunnerBeans of blog and Insta fame). I’d briefly met her before and she seemed lovely but I’d not met the other girls who were going to be on the trip too. We’d “met” through social media and chatted via there but I hadn’t actually met them. We created a WhatsApp group and chatted there a bit more, but there was still a little bit of nervousness… would they like me? Would I get on with them? Was I cool enough? I needn’t have worried about whether the girls would be nice or not – Charlie, Anna, Elaine, Cortney, Steph and Emma were all just so lovely.On Friday morning my lovely dad drove me to the airport where I met with Emma, the only one who was one the same flight as me. I was SO pleased to have someone on the same flight who also needed to get to the same place on the other side as me because, let’s be honest, I’m a complete numpty and would probably get very lost on my own. Especially as I was trying to save some money and not just get a taxi from the airport to the AirBnb. And Emma was the nicest person – I’m so glad we met! 😀The flight was long (ehhh 8 hours) but we managed to zip so quickly through security in JFK and grab our bags super fast. This is almost unheard of for flights into the States – it usually takes forever! We then rushed to get the right train to the subway so we could get to the marathon expo that evening before it shut. We were very much pushing it as it was now 6pm and the last entry into the expo was 7pm! By the time we got to Penn Station we literally had to run (with our suitcases!) down the streets (in the rain!) to get there. It was epic – the only way to describe it. We got to the expo minutes before 7pm, saw Charlie who was meeting us there and dropped our suitcases with her while we raced in.We picked up our bibs and then picked up our finisher’s t-shirt (women sizes hurrah!). We could do the expo on Saturday (the next day) but we really wanted to make sure we got our bibs and that bit sorted in case any plans changed the next day or it was a faff to get back to.The expo was very quiet though so it was super fast to do everything we needed. We wandered round the merch area and I bought myself a vest. To be honest, I was a little disappointed with the selection. I’m not a huge New Balance fan and the stuff wasn’t really my sort of thing. I’m really pleased with the vest but nothing else appealed. The expo itself was pretty cool though in this giant glass building.There were lots of stalls but we decided to head back out to Charlie as she was waiting and we were going to head to dinner with the other girls. It was very late to us at this point (New York was four hours apart at this point – the daylight savings would happen Sunday morning) but we were running on adrenaline and excitement. We met the other girls at 5 Napkin Burger, which was very cool indeed.I ordered chicken wings (had to be done!) and sweet potato fries and enjoyed finally chatting to the other girls, who had arrived at different times. The chicken wings were delicious of course.And then we headed to the Airbnb and could finally CHILL. It had been a very long day! The Airbnb was INCREDIBLE. It was a proper townhouse affair, with three stories and four bedrooms. It was really quite big. The downstairs was an open plan living room, dining room and kitchen, so it felt very social.

Charlie had given us all a little goodie bag of treats as well, which was just so lovely. We had a t-shirt with New York and the skyline stitched onto it, a hairband with New York Marathon 2018 written on it, a Nuun water bottle and some Nuun, some peanut butter M&M’s and some trail mix (something we don’t really get in the UK).It was a lovely welcome! Then we headed to bed and I fell asleep very quickly! Though we’d planned to have a lovely lie-in in the morning, jet lag had other ideas and most of us woke up very early. We had a quick little walk to the very local Dunkin Donuts and got a coffee and some of the mini bite-size doughnuts (I want to say munchkins?). Then we all got ready for a shake-out run that would take us to brunch.Anna, Charlie’s friend, is an amazing photographer and does lots of Charlie’s photos for her and was planning on taking photos for us during our trip. It was really quite cool. We’d get some get photos of us running in New York that weren’t blurred or just selfies, it was fantastic!I did feel a little self-conscious, but Anna was great and how could the photos not be good with the scenery being as beautiful as it was with the autumnal colours!We ran to Central Park which was, as you can imagine, just so beautiful and so packed full of other runners! If you weren’t a runner you’d really want to be after being surrounded by so many of them!In the end I ran about 5.5 miles, which was more than I probably would have done on my own and the day before a marathon but it was a gentle pace and my legs enjoyed the stretching out after all the travel. And then we arrived at brunch at P.J Clarke’s. Charlie had previously sent out an invite to any runners who wanted to join and I think there were about 30 of us in total! It was mental. But everyone was so nice and super excited about the marathon the next day.

I love in the above photo how I’m not even caring about the photo, I’m more interested in the menu

For brunch I had toast, ham, poached eggs, tomato and Emma’s unwanted sausages (always surround yourself with people who are willing to share of give up their food ;-)).Charlie and Zoe (@MilesFitter) had done a fantastic job of arranging the brunch and we even got hats to commemorate the occasion.Emma, Elaine and I headed off after brunch to go and do some sight-seeing and to go back to the Expo for another longer mosey about. We didn’t go back to get changed first as we couldn’t be bothered and it wasn’t that cold – well, in the sun it was lovely! So first stop was Levain Bakery for some of the best cookies in New York (or so we had been told…).They sold lots of cakes but the cookie flavours were choc chip and walnut, peanut butter, double choc chip and oat and rasin. Well I was in a quandary of what to order as I wasn’t sure about the addition of walnuts into a cookie… and none of the others really took my fancy. I asked the guy behind the counter and he fully recommended the choc chip and walnut as that’s what they’re famous for apparently. I decided to also order the oat and raisin because that’s always a good one, if a little boring sometimes.I ate the choc chip one then and there – WARM. Oh my god I actually cannot explain just how fantastic this cookie was. It was so melty and gooey in the middle with a firm and crispy outer shell. So soft, so warm, so tasty. It was huge, but that’s the only way I like baked goods so that worked out nicely 😉 It took all the power in the world not to run back to the counter and order 15 more. I decided to save my oat and raisin for later…the will power I showed honestly astounds me.

We had a quick little mosey around Trader Joe’s (bought myself some of their incredible Everything But the Bagel seasoning). I do love looking round foreign super markets! And then we headed off to Time Square.I mean, obviously we just had to be a little touristy and because I’d suddenly, in the last few months, become quite the M&M fan and they have the huge M&M World there. Strangely I’m not a fan of the original M&M’s but the peanut ones, the crispy ones, the caramel ones… basically all the non-original ones I love. And it’s something a bit weird and special between Kyle and me so I thought I’d treat us to some to share (I must share, I must share, I must share…).Well, I got so excited in the M&M pick ‘n’ mix bit (OMG ALL THE FLAVOURS!!) I ended up spending $26.10! Though I have to say, I was only disappointed that it hadn’t come to $26.20… Needless to say I had quite a bag of M&M’s to take away with me (let’s pretend I didn’t go to Target later and buy some Halloween themed M&M’s as well…). ANYWAY.Then we headed to the Expo again where we could spend a bit more time looking around the different stalls (all the tasters… mmmm). I got a cool waterproof cover for my phone at the Strava stand and bought myself a GU gel. I love the GU gels – so thick and tasty. The flavours are incredible. My favourites are the maple bacon (yes yes I know, weird) and the salted caramel. Literally heavenly. This time I went for the birthday cake flavour (we just don’t have birthday cake flavours in the UK so it had to be done!). I was really intrigued to see that you could buy big containers full of GU as well that you could partition into re-usable plastic pouches. What a great idea! Though it did sound a little messy to me..I checked out the AMAZING Six Star Medal as well. Oh I can’t wait to get mine next year (if all goes well!) after Chicago. It’s just so exciting to me. I then added my words of wisdom to the wall of post-it notes (Steve Way’s classic “Don’t be shit”).Then we headed back to finally shower and think about dinner. We all decided to just chill and get dinner in rather than venture out again. I tried to use UberEats but failed so found myself a nearby Mexican and decided to go for that (God I love Mexican food) while everyone else either got something taken away from a local pizza place (Patsy’s Pizzeria) or were making their own dinner (the luxury of an AirBnb!).I enjoyed a salad topped with chicken, pork, avocado, sour cream, rice, tortilla chips and guacamole. It was delicious! I followed that with the oat and raisin cookie (which I microwaved to get warm again). Omg so good. Not quite as good as the one I’d had earlier but still delicious.I actually wasn’t feeling that nervous about the marathon the next day which was WEIRD. I was excited and looking forward to it. I really had no plans how I’d run. If I wanted to go fast, I would, If I wanted to plod along and enjoy everything, I would. It felt very eerie being as calm as I was. But it felt good. At the end of the day, I’d done this before (15 times!) and all I could do was my best. Whatever that might be.I hadn’t had a niggle in ages, I felt in good shape, I’d had a solid amount of decent food and I’d be running round somewhere new, beautiful and amazing. I’d say I was pretty nicely set-up to have a good run.

Have you ever been to New York?

Are you an M&M fan? What’s your favourite flavour?

Do you prefer an AirBnb or a hotel?

How I try to be injury-free

2017 has been my best year running. No I haven’t PB’ed in every distance (in fact, I’ve only achieved one PB this year, at the Great South Run). But I’ve had a great year of CONSISTENTLY running and side-stepping injuries.

This year I’ve only had two injuries, both lasting a short period of time (for me this is VERY good). One of those was ankle related and probably down to throwing myself back into running too soon after a marathon and going on a ridiculous seven mile off-road trail run. The second was upping my mileage from 25 miles a week to over 50 miles a week on an Austria run camp – lots of downhill running causing my knee to say ENOUGH. So in terms of those pesky over-use injuries I used to get ALL the time, I’ve done very well.

I thought I’d do a post on some of the things I’m doing that I believe might have helped me. I will obviously preface with this with: 1) I’m not a physiotherapist, coach or anyone of any notable qualifications or intelligence, 2) this might all be fluke. That said, let’s get to it.

Gaining weight

I used to be about five-six pounds lighter. Yes, yes lighter usually means faster when it comes to running but as I don’t particularly care about speed in the great scheme of things I don’t mind (that said, I’ve managed to almost reach my 5k PB from my lighter days).

I’ve put in some solid effort at the gym and gained muscle and, yes, fat. Ladies, FAT IS NEEDED. We need fat to be healthy. Boobs, bums, hips, thighs… fat is a good thing to have. Obviously there is a limit, but being ridiculously skinny is not that healthy. Embrace those love handles, jiggle those thighs and be proud of your lumps, bumps and curves. I realise I’m still a relatively slim jim, but I am definitely not as slim as I used to be and I’m very happy. I love my body and I love food. I have an insane appetite and the thought of giving up anything to be slimmer genuinely brings sadness to my heart. Happily, I truly believe that carrying a bit more jiggle has given my body more strength and the ability to endure higher mileage.

Strength training

I bang on about this all the time I know. It took me a while to get this. I’d get injured, I’d end up at the physio, he’d assess and treat me and send me away with a list of exercises I needed to do. I’d do them for a period of time and eventually be back running, forget the exercises… and then get injured again. This was quite the cycle for me. Until I finally realised I needed to keep doing the exercises. Sadly I’m not as hardy as other people and I require that added extra work in order to keep me running healthy and strong.IMG_0965So I go to the gym four times a week. Two of those sessions are focused on my legs and glutes. For legs I do squats (lots of variations from heavy low reps, to high reps with resistance bands, etc.), lunges, single leg work, leg presses, deadlifts… And for glutes I do hip thrusts, kickbacks, bridges, step ups, etc. And every day at the gym I always do at least five minutes of focused glute resistance band work, such as monster walks.

I’ve also found when I start to feel something “not right” (like my hip the other week) I focus on that area and the areas around it. I make sure I don’t cause pain or discomfort, but I aim to strengthen that area. I’ve found it also helps to get the blood flowing in that area to help keep it healthy.

Bit of stretching

I don’t really stretch after running and I don’t tend to do much warming up (unless it’s super cold or I’m waiting for someone – then I’ll do some token squats and leg swings). What I do do is stretching first thing in the morning. This is usually at the gym. I go through a sort of mini-yoga routine opening up my back and my hips. I try and make sure the movements are dynamic and not just static holds. I don’t know if this has helped me much with running but in general I feel better for it.

And nutritional things…

Now take these with a punch of salt. I thought I’d mention them because they’re something I personally like to do and in my head I think they make a difference but really I have no idea and no direct proof.

  • Turmeric: I eat a lot of turmeric. It’s gotten to the point now that most of my dinners have a slight orange tinge to them because of the turmeric. I really like the spice (I wouldn’t eat it if I didn’t, believe me!) and I’ve heard some good things about it helping reduce inflammation. So I chuck it on my meals. In my most paranoid moments (the day before a long run or a marathon for example) I might even go as far as having a turmeric latte. Yep.
  • Omega 3 supplements: I take these every single day without fail. I do try and eat fish regularly through the week but I like to fully ensure I’m getting my omega 3 anyway.
  • More protein: And in general I eat a solid amount of protein. I much prefer protein to carbs (#allthemeat) so I don’t find this too difficult. With every meal I’ll have a solid source of protein. Easy protein sources: tinned tuna (I eat this every day for lunch in a salad), protein powder (I add this to my porridge), Greek yogurt (or Skyr yogurts are really good), chicken, turkey and meat/fish in general, eggs, cottage cheese, beans, chia seeds…

Like I said, I have no idea if the above has significantly contributed to me staying uninjured but it’s a lifestyle I’m going to continue. Hopefully this has been somewhat useful to you! Now excuse me while I sip my orange-tinged coffee… 😉

How do you stay injury-free?

Do you take any supplements?

Do you go to the gym?