Wow has it gotten cold in the UK, eh!? I’m still out running though and enjoying it. No such thing as bad weather, just bad clothing choices 😉 Today I have a great article on some good tips for being a motivated runner. Enjoy!
If you are a runner looking to accomplish your goals and even go ahead to beat a personal record, then you must cultivate a few habits of successful runners.
All runners are always looking for ways to improve their running, no matter their level of expertise. This is why you will find most of them pushing themselves to the limit to avoid the risk of stalling.
One of the many ways to maintain and accomplish your running goals is by adopting healthy habits. Below are some of the healthy habits shared by effective and motivated runners to help you build your running lifestyle.
Are there times where you are left wondering what’s for lunch at the last minute, then you end up eating high-calorie foods that are bad for your health? That too applies to running.
Ensure that you schedule your runs in advance and run them as unmovable appointments. This helps to ensure that you stick to your timetable. So, as the week begins, take your calendar, schedule all your week runs. Also, make meal plans ahead of time and set aside time for cooking.
Become a morning runner
Most people don’t have enough time to keep a running routine for a long while still juggling between work and other responsibilities. However, there is a solution, which is to start running in the morning.
According to the U.S& World Report News, running in the morning has a lot of benefits, including the satisfactory feeling that your run is out of the way before life gets in. it also ensures that the runner enjoys long-term results, improved productivity as well as boosted metabolism.
Strength train regularly
Some runners, especially beginners, are hesitant to start due to the myth that it will make them bulky and slower. But this is not the case; strength training is actually enjoyable and makes you an effective runner.
Strength training is a physical activity meant to improve the runners’ muscles by exercising a certain muscle against external resistance. The benefits of this activity include increased running efficiency, improved endurance to help your body deal better with the stress of running, and much more.
Hydrate and eat more vegetables
For runners, the food you consume is much more than just a meal because it acts like fuel.
What you eat or drink is very important, and therefore you are advised to check how you eat and make those healthy changes. Also, ensure that you carry a hydration pack for hiking as it is designed to transport water and make drinking more convenient when running.
To improve in running, you need to stay consistent. Do not take a week’s time off if you don’t have an injury.
Staying consistent involves creating exercises and diet plans and making sure you stick to the schedules.
Running on a daily basis and having healthy meals doesn’t have to feel like a punishment. In fact, they should be the motivation to make you a faster and effective runner.
I’m not one for big resolutions with the new year but I do feel the need to clean my eating up just a teeeeny bit after all the leftovers and chocolate have been on the heavy side for the last few weeks.
So here’s an article to help give some good directions on some more balanced snack ideas…
Everyone loves a sweet treat, especially as a pick me up during the cold winter months. But, if cutting down on sugary snacks is one of your resolutions for the new year, then you may be on the lookout for healthier alternatives. Trying to curb your snacking can be tough, especially as everyone is spending so much time at home and within easy reach of the fridge right now! If you need some inspiration for tasty, yet healthy alternatives to your usual snacks, then why not give some of these a try?
Seeds are an excellent choice of healthy snack to satisfy your hunger between meals. One of the best varieties of seed to snack on is pumpkin seeds. They may be small, but these tasty seeds make a perfect snack choice to keep mid-morning hunger at bay. Each seed is packed full of protein, fibre, plus omega-3 and omega-6 fatty acids. Vitamin B2, folate and calcium are all also contained in pumpkin seeds.
One of the best things about seeds is that they have a long shelf life, so if you are someone that often shops for health foods, but then ends up binning them because they have gone off before you have had a chance to eat them, seeds are an ideal choice.
Sometimes you need something sweet to satisfy your cravings. Berries are the perfect choice to relieve your urge for a sweet snack and are packed full of flavour. Choosing strawberries, raspberries, blueberries, or a mix of each will help you get your five-a-day while satisfying your sweet tooth. These berries are full of antioxidants as well as flavour, which provides many benefits to your overall health. Antioxidants help to reduce inflammation levels in the body and also help to lower bad cholesterol.
Some yoghurts are full of sugar, and fat-free varieties that are promoted as ‘diet’ foods can contain sweeteners. To avoid yoghurts that are not as healthy as they seem, it is well worth reading the ingredients list carefully and opting for natural yoghurts. Choosing natural yoghurts containing live cultures can provide benefits for your digestive health. Many people believe that these live cultures can improve the balance of good bacteria in your gut.
If you want to pack as many nutrients as possible into one serving at snack time, then preparing a smoothie is an excellent way to do it. Making a fresh smoothie at home enables you to fill it with many of the healthy options listed above. Adding yoghurt, berries, and seeds to your smoothie will help to fill you up and makes a perfect snack for any time, whether you are working or out and about.
Hummus is the perfect way to enjoy a tasty and filling snack. One of the best things about hummus is that it is easy to make yourself, and is also really versatile. Use hummus as a spread, or as a dip for crudites to help you get your five-a-day.
What are your favourite snacks?
Do you like to snack between meals or just have big meals?
I was so nervous going into the Goodwood Marathon race.
What with one thing and another, I hadn’t done a proper marathon race since Chicago last year. Yes I’d done my “lockdown marathon” in April but it wasn’t an official race. It was just me running round my local area for 26.2 miles.
So when I heard that the Goodwood Marathon was still going ahead, and the fact it was just 30 minutes away and that I’d successfully done a few 16 milers, 17 miler and an 18 miler… well, it was far too tempting to not sign up for. Especially as this year I’ve signed up to so many marathons for them to be cancelled/postponed (Rotterdam, Southampton, Iceland and a local lapped event) . At this point I just wanted to run a damn race!
With around two weeks before the race, I’d signed up and was feeling excited. But then as the days crept closer I started to really feel not up for it. Originally my parents, Kyle’s mum and Kyle would be coming to support, until we realised that would be pretty reckless considering it was likely to be fairly crowded already and they were trying to discourage spectators. So just Kyle and I then (and even having Kyle watch me wasn’t guaranteed).
I was nervous and just feeling flat about it. It was just up the road so the commitment to go was minimal. It was lapped, so I could stop anytime really without issue. And ELEVEN LAPS. All these things just weighed against me.
Kyle massively helped hype me up though. He suggested that I could dedicate each lap to something or someone that would keep me entertained or focused. He could hold up a photo on his iPad each lap I passed him. We came up with 11 fun and random things and then Kyle was going to surprise me with the photo. I also made the best music playlist I could. One for just plodding through the miles and one for 20 miles onwards (high tempo go go go music).
Saturday I did a gentle 5k shakeout run with Kyle and had a my usual pizza for dinner (I go to the pizza counter in Asda – I get a BBQ based chicken and veg pizza with less cheese – while I adore cheese, they put loads on and I didn’t want it to be super heavy).
I prepped all my stuff ready for the next day: bag packed, clothes out ready and porridge ready to be made. Then I got a fairly early night.
The next morning I was up at 6:50am, got dressed and washed, had a small but strong coffee (in a fun mug Kyle got made for me with my face on haha), took Alfie for a 10 minute walk, ate my porridge and we were ready to go.
Because I knew the only toilets available were within the race village (which is a faff to get to from the course itself) I wanted to drink as little as possible in the morning to prevent me needing to go during the race. I wasn’t concerned about dehydration because I had drunk a lot the day before and had had some water during the night. I also knew there would be water available every single lap.
We arrived half an hour before the start, parked and walked over to the Goodwood Motor Circuit (parking is super easy, it’s in a field literally next door, and it’s free).
Before we could get in we had to sanitize our hands. The COVID safety measures were really top notch for this event – we felt very safe. All marshals wore masks, everyone was keeping apart and there was minimal contact (no bag drop for example). I kept my mask on in the race village (you didn’t have to) but mainly because it was so cold!
And because I wanted to keep going to the loo beforehand (that sounds excessive, I went twice!).
Kyle leant me his coat and we milled around a bit before they called over the marathon runners for a warm up. It was so cold! I mean I know compared to like November or January it’s not that cold, but considering the previously temperatures we’ve all gotten used to, it certainly felt cold.
And it was windy. Really windy.
The marshals then called out waves for what times people were hoping to finish – starting at 2 hours 30. Blimey! (Spoiler: the winning guy did it in 2:29:56!). When they shouted out 3:25 I decided to go for it. I knew it wasn’t likely to get that time unless I really felt good but I wanted to give myself a good shot… just in case.
We were directed over to the start in lines with markers to keep us 2 metres away from each other and they started four people at a time every 10 seconds. It was like a conveyor belt of runners. Very strange but obviously the safest way to do it.
And then I was off. We had to do a little out and back bit to make up the distance for the 11 laps (2.3 miles per lap) straight into the wind before turning round and heading off in the direction we’d be going round the track each time. 11 laps. Here we go.
I looked up at Kyle who was stood on the balcony bit to watch me and he held up the first photo on his iPad. It was a picture of Spike from Buffy the Vampire Slayer. It’s a bit of a random one, I know, but we’ve really been enjoying watching the Buffy series (again for me, first time for Kyle) and I’m Team Spike rather than Team Angel. It made me laugh as I headed off.
The wind was right behind, pushing us forward nicely. But it was cold. In my vest and shorts I really felt quite exposed. I kept my music off and told myself to do at least two laps without it (always better to use musical sparingly during a marathon as then it’ll have more of an impact). We were all spaced out on the track so it felt a little lonely but it was nice and flat so I just focused on plodding away.
As we turned round the corner I felt the wind now pushing my side. Not quite as easy as it pushing behind but not too bad. As we continued round the lap we were now starting to face the wind. Urgh it was now very cold and getting harder as we were heading into the wind. It was one of those “head down, grind teeth, push forward” times. And in my head thinking “10 more times of this”.
In reality it was probably just a mile of into the wind pain, and then as we turned again it was back to the wind going across us – but definitely a relief from before. And then as we continued on as we followed the loop round, the wind was back to behind us. Whew. And then it was easy running back to towards the start again. Each lap this was the best part, turning that corner, the wind behind and heading to finish the lap and seeing Kyle. It really was a tale of two halves for each lap. A hard grind followed by easy running.
As I got close to the end of the lap I would raise my arm and wave towards where I knew Kyle was on the balcony. He would wave back and then I could spot him easier when I got closer so I could see him and the photo he would hold up. As I finished the first lap I looked up and saw the next photo: apples 😀
Then it was off for another lap. Now I knew what to expect and I knew where it would be hard and where it would be easy. I just zoned out and kept my pace as consistent as I could (well, effort level I guess). While this marathon is quite boring as there isn’t much to look at and you’re doing so many laps, it does go by fairly quickly because you’re just trying to complete the lap your on and 11 laps mentally go quicker than 26 miles. To be honest, I stopped looking at my watch for the miles because there was no point. I knew the number of laps I had left so it didn’t matter about the miles.
The next lap Kyle held up a photo Thor (I always joke that I love him). And during that lap I made up a little song in my head to repeat over and over to just keep me occupied (don’t laugh) “Thor, Thor, I am Thor” over and over. It was just so rhythmical so it just worked (I don’t have desires to actually be Thor, I must stress). I still kept my music off. I was good for the moment.
The next lap was a photo of a dinosaur (this then went round my head as “di-no-saur, di-no-saur”) and then I starting thinking about how far I’d need to be away from a T-rex to be able to outrun it… the weird things that go round my brain during a marathon, eh.
I think at this point I’d definitely been lapped by the front runners – who were insanely fast! And they just seemed to glide along, despite the wind. I passed a guy who said “urgh this wind” and he seemed to be about to fall into step with me and moan a bit more, but I really didn’t want someone next to me unhappy and I also didn’t fancy chatting much. I needed all the positive energy I could get. Luckily I manage to up my pace a bit more and lost him.
At some point the 20 mile racers joined the course and it got more busy. Eventually they’d be the 20 milers, half marathoners, 10k’ers and 5k’ers out on the track. So throughout the race there was an eb and flow of busyness. It was cool to see the other runners join – even if it was just to keep me occupied by watching them zoom past or me pass them.
Kyle held up a photo of my parent’s dog, Dylan, for lap five. Sadly Dylan passed away a few weeks ago so it was a nice way to remember him.
At this point I was feeling very warm and decided to stop and grab my drink. There was a drinks station just before each next lap and (because I remembered how it was last time) decided to bring my own water bottle so I wouldn’t need to waste any water bottles and could keep as contactless as possible. I’d also attached a gel to the side with tape in case I wanted it. It was really nice to have my own drink – I’d even popped a couple of Nuun tablets in it so it was lovely and refreshing (in the end I didn’t use the gel).
Lap six was a photo of a cake (of course). Then on the 7th lap Kyle had gotten his times muddled and as I waved over to him I didn’t get a wave back… and as I passed he looked panicked and hadn’t got his iPad ready. He looked completely stricken bless him. It did slightly stump me tho as lap 7 was supposed to be a surprise photo so I was a bit disappointed.
At this point I was listening to my music (I had started it on mile 10). I was in the zone and just trucking along. I would be making no crazy moves for a while. Just keep running at the same effort, just stay focused.
Lap eight came around and Kyle quickly held up two photos: chicken wings and the 7Eleven logo (would have been apt for lap seven… lap 7 out of 11).
Lap 9 was a photo of my family. I thought this would be the hardest lap because three laps is still so far from the end (actually it was lap 10 that was the killer). I was around 20 miles now, but not ready to change my music and start running faster. I was feeling the drag. Then my headphones made that little noise which means they’re low battery. I had some spare in my FlipBelt so decided on the 10th lap I would change my music and my headphones and be ready to go go go.
Lap 10 was a photo of Alfie. I grabbed some more water and then headed off. I swapped my headphones and tried to get the new headphones to connect to my phone’s Bluetooth but it said it wasn’t possible… grrrr! So I switched back the headphones, switched the playlist and hoped the battery would hold out. Right, now was time to jump on a the pain train for a little bit. Now I was counting the number of times I would have to run into the wind.
The final lap there was no photo – it was “Kyle” and so he just gave me the biggest cheer and shouted “one more to go!”. And that’s all I needed to be like, “right let’s do this”. To be honest, my pace didn’t dramatically get that much faster but I definitely felt more motivated to get to the finish now. The final time through the wind was tough but I knew it was the last time. Then when I turned the corner, the wind behind me, I picked it up as much as I could and headed for as strong a finish that I could manage.
I could see Kyle cheering me on and I felt spectacular. Oh how I’d missed this!
My official time was 3:33:44 and I was over the moon. Going into this I was going to be happy with a sub 3:45, maybe push for 3:40. When I was racing and feeling good I considered being near 3:35. So 3:33 was a big win in my book.
I finished and picked up my medal from the table, still wrapped in its plastic and walked towards Kyle. He was there with a man who I recognised lived on our road. He’d just done the 10k, what a small world!
My legs were definitely tired and done. This is what happens when you don’t have a solid lead-up to a marathon – a few long runs does not make for a proper marathon training plan! But I was chuffed nonetheless. At no point was I going to stop, like I feared I’d be tempted to. Once I had started that was it. I had so missed the race atmosphere, people running with you all trying their best, and then the flourish of a sprint finish. It just felt so nice to be doing something like this again. It’s definitely sparked me up again 🙂
But I can definitely say that I never want to run round Goodwood Motor Circuit ever again.
So Kyle and I have been continuing to settle in nicely to our new little home and while there is still so much to do (not one room is fully “finished” yet) we’re loving our new way of life.
Luckily we’ve only had to paint one wall, and that was only because we wanted to change the colour. The whole house was left in such pristine condition and the previous owners had only recently decorated so thankfully it’s just furniture and organising that we need to sort out. (But big thank you shout out to the previous owners for their kindness and thoroughness – and the bottle of fizz they left us!)
Though we did have a rather stressful time of lack of internet which wasn’t fun. Ordinarily this would just be annoying but because Kyle and I are working from home we needed something to cover us for the week that our internet wouldn’t be in place. We bought a mobile broadband thing (like a dongle I guess) to cover us but the signal wasn’t great. But after a week or so, we now have proper internet and it’s lovely and fast. Work has become so much easier I can tell you! No more fuzzy stuttering Team meetings or waiting for a webpage to load.
Anyway I thought I’d catch you up with some things I’ve been loving lately…House warming gifts
We’ve been really touched and grateful for lots of lovely cards and presents we’ve received since arriving. Kyle’s sister, Lucy, popped round (well, stood outside the door 2 metres away!) and gave us these gorgeous cupcakes she’d made (she’s actually got a baking Instagram that she’s looking into starting as a full-on business –> @dirrty.cakes to check her out).
There were some lemon flavoured ones and some chocolate flavoured ones. And they were INCREDIBLE. I’m not usually a big chocolate cake fan but damn these were so good.
My lovely friend Emma made us some DELICIOUS rocky road as well and had it sent to us. This was amazing!
We adore rocky road and honestly it really didn’t last long… Such a thoughtful and lovely gift.
And Kyle’s dad gave us a selection of Tony’s Chocolonely.
This was incredible! So many flavours I’ve never tried. My favourite is the dark chocolate and pretzel one, but the almond and honey was SO good too. A bit like Toblerone. Trying to pace ourselves and not eat them all at one.
What’s cool is that they have a charity partnership with Compassion London who are supporting those most in need during the pandemic – which is just such a fantastic scheme. When you purchase this box, £5 is donated to help provide three meals to vulnerable people, the homeless and key workers.
The CBD multivitamin is easy to take – you just drop a tablet into water (like the nuun or High 5 hydration tabs). It has sweet organge flavour and 5mg of CBD per tablet.
The cacao powder which is untreated, high in magnesium and iron (good against fatigue) and can be used in protein shakes or baking (a great addition to porridge too!).
I didn’t know what Ashwagandha was before getting this box, but apparently it’s clinically proven to reduce feelings of anxiety and lower cortisol, as well as aid muscle recovery. It’s also supposed to help optimise libido in men and women, wahay 😉
The Daily Biotic
provides Lactobacillus rhamnosus GG, which is apparently the most
scientifically studied strain of beneficial bacteria. This helps to support
general wellbeing and keep you healthy.
I really like this selection box as it has a bit of everything. And to be honest, recently it’s been a big help what with all the stress of moving house, sorting things out and what with one with and another… it’s been a nice boost to my health I feel.
33 Fuel Ultimate Daily Greens
And to top up my health even more, I’ve also been sent the Ultimate Daily Greens from 33 Fuel. I’ve tried other products from 33 Fuel and really like them (their chia seed energy gels are fantastic – I did a review of them a while ago).
The Ultimate Daily
Greens is like a power drink for your health, containing good stuff like
wheatgrass, barley grass, chlorella, spirulina, kale, spinach and without
sugar, sweeteners, preservatives or flavourings.
Also what I love is that they don’t give you a plastic scoop – the world definitely needs less plastic (side note: MyProtein should really get on board with this as people who regularly buy protein powders have no need for more scoops! Just buy one separately if you need it). For this you only need a tablespoon so you can work that out yourself. You just add it to water and guzzle away.
I add it to squash and it’s perfect. You can add it to your porridge as well if you so desire. It’s an easy mix-in.
So things are very good round here at the moment. With lots of fantastic (and super tasty!) stuff from lots of lovely people and cool companies 🙂
Do you take any supplements?
Do you add anything to your porridge?
Do you have a favourite Tony’s Chocolonely flavour?
**Full Disclaimer: I was sent the immunity box and daily greens for free in exchange for a review. All opinions are my own honest ones.**
Even during this crazy lockdown Covid-19 era, we managed to sell my flat and move into our newly bought home. There’s still a lot to do and a lot to buy (allllllll the furniture) but we are super happy.
It was a busy day on
Saturday packing everything into the van my parents got. I didn’t bring any of
the furniture from my flat home as I sold furnished (which was what I wanted to
do because I want to start fresh with Kyle) so it was just things like clothes,
crockery and homeware like that… which is still a lot of stuff! But few items
that were “big” other than a dining table, outdoor table and chairs
and my bike (ha!). We dropped everything off at the house, then headed home
It was my mum’s birthday on the Sunday so it seemed like a nice last day with my family. Then Monday I’ll move out properly. It also helped keep Kyle and my family separate during the moving in process as he moved his things Sunday. (Alfie will of course be coming but once we’re a bit more settled so it’s not so disruptive for him).
On the Saturday I was able to do one last long run before we moved which was just so lovely. My long run route is a route I’ve been doing for so long. I can easily add bits on, take bits off and get anywhere from 6 miles to 20 miles. It goes all along the coast from Hill Head, Lee-On-Solent to Stokes Bay. I just love it. It’s super flat which helps 😉
I ran 15 miles and
while it was super windy it was a lovely run. I tried to soak it all in and
appreciate it. I’m sure I’ll find runs just as good in my new home – the
coastline will just be slightly different.
has been going so well recently. I’m really chuffed about this because while
there are no races to train for and no pressures, I’d hate to not have the
ability to run right now. The freedom and the mental breather it provides is
just so helpful right now in this time of uncertainty and restraint.
I haven’t been doing any sort of formal training or sessions, but this is hardly any different to my usual way of running! I’ve kept to around 15-16 miles as my long run and this has been a nice length for me. I don’t know how long it will be until races are back of course, as no one does, so it does feel weird not having anything in the horizon but for now I’m happy.
And now onto a review of a new protein range from MyProtein that sounded very intriguing: their Keto Blend. It’s been created to have a keto-friendly ratio of macronutrients for anyone on the keto diet, which is quite a strict low carb high fat diet. Now I will stress, I’m neither keto nor on any sort of diet but I do love MyProtein’s Whey Protein (I have it every day in my porridge). So I was happy to give this a go!
I tried their
Strawberry & Vanilla flavour and their Chocolate & Caramel flavour.
I tried the Strawberry & Vanilla in my porridge and as a drink. As a drink (I mixed with semi-skimmed milk) and it was just like a strawberry milkshake. It mixed well and was lovely and smooth. Both flavours were great in porridge too.
No issues in how it mixed and made my porridge taste lovely and subtly sweet (not overwhelmingly so).
So the blend contains 60% fat, 35% protein and 5% carbs. One scoop (25g) contains around 115 calories and about 10g of protein. They also do a Coffee Walnut flavour. So not too shabby! A nice way to get some extra fat and protein into the diet.
Now back to sorting and unpacking!
Do you have a favourite long run route?
Do you enjoy sorting out things for your home? I’m a big fan of organising!