winter proof your wellbeing: dealing with waning workout motivation

 

Happy Friday everybody!!

 

 

 

 

The days are getting shorter and the temperature is dropping . . . and with it the prospect of getting out there and exercising is dwindling.

 

 

The perfect solution to fix this lull in motivation?   New workout clothes! Now is the perfect chance to treat yourself to some new threads.

 

Treating yourself to some new kit is a great way to celebrate your hard work thus far and spur you on to keep going! Who doesn't love that new-clothes feeling?! Also, you will be more inclined to get yourself to the gym once you have purchased to justify the spend!

 

 

 

 

Still not convinced to splurge?

 

Your more than likely due something new anyway, workout clothes don't last forever. Its not just shoes that are vital to replace, sports bras are recommended to be replaced every 3-12 months (depending on usage), and we want to avoid the peril of saggy workout leggings!

 

If your still working out in old t-shirts, then your definitely due an upgrade. Making the switch to sweat-wicking fabric will be the best thing you ever do! This won't make you look silly (its what it is designed for!!) and doesn't have to mean super clingy, revealing and unflattering, just shop with a careful eye! Switching to workout-specific clothing was one of the best things I did this year. My workouts increased ten fold (goodbye, heavy, weighed down fabric), as did my running pace! My washing and drying is so much easier for these items, and lets face it, when we are feeling confident about the way we look in our workout gear we are motivated to keep working at it!  

 

 

 

On board yet? ..... I can keep going!

 

You are also probably in need of a few pieces to help brace the lower temperatures.  While the temperature in the gym remains the same, their is still plenty of reason to stick to exercising outside in the winter. (link)

 

And finally, it doesn't have to be a big splurge. Theres plenty of great affordable pieces, especially in cut-price stores like TX Maxx and Sports Direct. And if this new swag gets you to the gym more often, surely the health benefits justify the cost!!

 

Convinced yet? Good!

 

One last tip before you get shopping, opt for bright colours. Aside from been safer (stay seen in the dark people!), they really are a great mood booster on these dark, drizzly days. Slipping on my fluorescent orange trainers before i head out for a workout literally cheers me up!!

 

Here are a few of my favourites - listen up Santa!!!!

 

 

 

Asics, 60gbp

 

 

  

Nike, 45gbp and 48gbp.

 

 

 

 

 

Nike,  40gbp and 65gbp

 

 

 

 

 

 Sweaty Betty and Lululemon

 

 

 

Both Lululemon

 

 

 

 

 

L-R, Lululemon, Sweaty Betty, Lululemon, Nike.

   

 

 

 

Happy shopping!!

 

 

 

remember

 

 

r e s p e c t

 

my mantra

 

 

 

off to earn mine!!!

 

 

Hope your having a great weekend,

 

 

andrea xx

and if we don't have enough reasons to exercise...

 

 

 

(not just for men!)

yoga-spiration

 

 

 

Just wow.

 

Amazing.

a new day

running the long run

I just got back from my longest run yet, and whilst tackling it I decided it was probably time I start focusing more posts on running. So I'm going to report this run slightly differently than a quick garmin shot.


Its abit of a ramble I'm afraid, and I thought I'd break the ice with a little 'running by numbers' . . .

But first, obligatory garmin shot!

• Miles Run: 8
• Minutes: 1.17.07.96
• Average Pace: 9:38min/mile
• Calories Burnt: 850kcal
• Weight used in body pump class prior run: 18kg for squats, 13kg for lunges
• Number of playlists to get me through: 2
• Number of 'snacks' to get me through: 2
• Number of times I had to battle self doubt: 3 (mile one, mile two, and mile four)
• Number of times I worried about knee pain: 3 (eek, get stretching girl!)
• Number of minute spent thinking about post-run refuelling options: 1.17.00.00 (I jest, more like 15 . . . )
• Number of other runners spotted: 1 (poor show guys!)
• Number of old people I nearly ran over: 3 (wasn't my fault)
• Number of black cats spotted: 2
• Number of dog poo's I may have stepped in: 1
• Number of slugs and snails I hopped over: at least 200 (is it strange I am more concerned about slugs than dog poo?)
• Pace for last 0.2 miles: 8.02-8.30min/mile (woohoo! I felt super good finishing!)
• How I felt when completed: a million dollars! (cheeeeese!)
• Confidence level in completing the half-marathon: 85%
•  Number of minutes in rag doll post-run: 5 (I know your supposed to do a minute for every mile but come on who has the patience for that!)

Right,  now lets back track a little to explain my 6 tactics to tackle long runs that are helping my love for distance running to grow  . . .

1. Get over use to the 'bordeom' mental challenge of distance running

When I first started distance running, I couldn't get along with that inner self-doubt inside my head, and honestly found it mind-numbingly boring. The first few miles are always the hardest, as the distance seems so daunting there is a voice just telling me I can't do it.

I have come up with a strategy that is working for me so far - think about the numbers. No, not the miles or pace times - they are the last thing i want to think about! I hate looking at my garmin mid run and seeing how slowly the miles are going; aside from being a pain to keep looking at it, can be so disheartening. Instead I count other things, for example the things I included in today's running by numbers! It distracts your mind while keeping you interested, if that makes sense! Try it and see if you get what I mean!

 

2. Split your (first) long run

Today's workout schedule was an 8 mile run and an 'easy' body pump class (on  Thursday's I tend to scale back my body pump leg weights to accommodate my heavier running schedule at this time off the week.) I planned to run 5 miles to the gym, do the body pump class, then finish off the last three miles on the treadmill.

Let me explain. Because I have a little longer in my lead up to the half-marathon, I am able to repeat some weeks of training to  increase my mileage as gradually as possible. When I tackled my first 6-miler two weeks ago, I split it into a 4 mile and 2 mile run with a short break in between (it just happened to work for my schedule that day.) Last week on my second 6-miler, I completed it non-stop. Ive read its fine to split your mileage as long as you get it done, but I am conscious to still tackle these distances in one go to bolster my confidence in distance running.

I did the same today, except I was running late and didn't manage to do 5 miles before body pump as I intended. I ended up running 5 miles home, stopping for a quick break to unload some of the things clattering in my pocket I didn't need, before completing the final three miles. Next week, I'll do my 8 mile run in one go.

3. Think positive, and break your run into manageable sections

When I first realised I wasn't going to be able to split my run around body pump, a sense of imminent failure crossed my mind. How could I possibly run 8 miles for the first time after a body pump class? Impossible, right?

Wrong, but it took alot of positive thinking to get me there. I thought to myself,

• 'you've done six miles before, of course you can do it.'
• 'you don't have a choice but to get it done today!'
• 'this is your first challenge of real distance running, if you wuss out on this, what is your hope for 13.1?'
• and lots of 'you are stronger than you think' and 'you can do it!'

As always, the first few miles were the hardest. This was literally the case today, the first mile was completely uphill. Oh how my legs did not want to be running. But I told myself, 'you can at least get home. If you feel terrible then, give up, fine. But you got to get home anyway so might as well push through this and warm-up, its less than 5 miles home, piece of cake, you might even start enjoying it'

And that I did. After the first mile, it was pretty flat/down-hill the rest of the way. I even did bit extra when I got near home to round it up to five miles. . . three miles left seemed ALOT easier to tackle than thinking I was only half way there!

 

4. Remember the distance you've got to go, and start slow

I am a big believer and looking for the silver lining, and this happened today on my run in some major ways. Although it was initially a major spanner in the works when I realised I would be running 8 miles after body pump, it actually helped me start off slow which gave me the endurance to finish the 8 miles! Think positive guys!

5. Make music your friend

On another note of looking for the silver lining, I realised in my mad rush to get to class on time I hadn't actually put my new playlist on my iPod. My instant reaction was to blow the run off, how could I run without music I was looking forward to?

In the end, it worked out for the better. I looked for the silver lining and convinced myself this way was better, I could use my slow/recovery run playlist to help me cruise home, and then load up my new playlist as the perfect motivation to get me through my last three miles. Think with an open mind, and your mistakes can be turned into positives. This is why I listened to 2 playlists on today's run, and it worked for me. . .  it helped me start slow and finish strong.

 

6. Don't forget about fuelling

I knew I was planning on doing a long run today, and a pre-run snack( a slice of peanut butter and banana on toast) just before I left for the gym, an hour and a half before i started running. It was fine body-pumping on a digesting stomach, as is pretty stationary until track 7 (hi jump squats!).

I had been reading up on fuelling for longer distances, and wouldn't have really needed to today if I hadn't done body pump right before my 8 miles. I am planning on talking about in-run fuelling in a later post, but because I had already been exercising for an hour and 45 mins, I grabbed a Gatorade to replace fluids and electrolytes with a dose of quick digesting carbs to get me through my last 3.5 miles.

I had planned to drink this, sync my new playlist and hit the road again asap, but ended up chatting to my bro and before I knew it 30mins had passed. I nearly considered blowing off the last three miles but quickly told myself I could do it, so I grabbed a fruit Ryevita before heading out the door. I don't know if it was the actual fuel these 'treats' provided or merely the psychological benefit, but I definitely felt good for having them! I managed to finish strong and up my pace at the end. Because if this strong finish, I am looking forward to taking on 8 miles non stop next week.

The mental aspect of distance running is one of the most challenging for me. To many seasoned runners, 8 miles wouldn't be considered a 'long' run. But for me, it is. Despite my pretty solid running base, I always have kept my runs to 3-4miles, and only run 5 miles a couple of times before starting training. Still, I looked forward to being capable of distance running and figured I would love the long, slow runs to zone out and get inside my brain. I felt confident in my ability to do it, and excited to try.

Once I actually started running longer regularly, I initially hated it. I found it difficult - The four, five and six mile runs were close enough to my 'comfort' running distance that I felt a pressure to maintain certain paces and times I had told myself I could meet. I was disappointed and disheartened when I couldn't. While I was really happy with the pace I maintained for last week's 6 miler, I had to confront these expectations today.

8 miles was the first 'long run' for me as it seemed so out of my ability. I wanted to take it easy, go slow and ignore my pace - the last thing I wanted was to either fail the run or give myself an injury. They say to increase either distance or speed at a time, and I am trying to keep that in mind right now. As I get into these next few weeks, I need to drop any expectations to meet certain paces for such an extended period of time I am just not use to. I need to resist the urge to compare myself to others; we are all different and at different stages of our various journeys. So while today's time and pace probably aren't amazing, for me I am proud of my ability to overcome this need to try and match some illusions ideal and just get used to the many mental challenges of distance running. For this reason alone, today's run was a resounding success.

That's enough rambling from me! Off to do some late night yoga to try to prevent any soreness tomorrow! Planning to do savasana in bed at the end until I fall asleep! Bliss!




What are your strategies for tackling long distance runs? Let me know if you try any of mine out and they work for you!

goodbye july

.....and goodbye summer?! After our beautiful week of weather it is already raining and grey again . . . urgh! Please come back sunshine! You make the world seem a better place!

So July was not at all like I expected it to be. The last two weeks have just been a blur, and I find it hard to believe July is now over. Most of my goals have been placed on the back burner as life has well and truly got in the way.

However lets end on a high note, and these past few days workouts have certainly being just that! After a great 45 minute tempo run on Sunday, I busted out a completely unexpectedly awesome speed workout yesterday. After it got to late to go cross-train at the gym as intended, I decided to do my easy run of the week. However once i got out there and was enjoying it I figured 'hey, why not make this my speed run?!' The air was cool and fresh, the sky was a beautiful pink wash with amazing clouds, the sun was setting and the moon came out as I busted out some of the fastest intervals I have ever run!  It felt amazing to speed train on the road as opposed to a treadmill, I was really able to push myself.

Today, the Olympic swimming on TV at the gym provided some serious workout motivation to give it my all. . . their faces revealed how important that moment was to them, and the effort they put in . . . wow!

The men's 200m butterfly final was so intense! I actually felt bad for Phelps missing out on the gold

Afterwards I had the best body pump class in a long time. . . I am finally showing body pump '82 whose boss! I still had Olympic fever and pushed extra hard,  boy did I feel the burn! I have missed strength training these past few weeks so much, and can definitely tell the difference in my body and my stamina because of it. Determined to get back on it next month!

Time to become unstoppable

I'm looking August for many reasons.... new month, new start and all that jazz... but mostly because my new monthly playlist I have patiently being waiting to unleash is off the hook! Seriously cannot wait to get up and run tomorrow morning. I will be going up to double digits in my half-marathon training this month which is exciting, and August is also my birthday month, so its time to start constructing a birthday wish list!!!!

What I am not loving is the fickleness of the British fashion industry. It seems like only yesterday you were urging us to buy that new summer wardrobe we needed, and now your not-so-subtly dropping hints about buying transition pieces as you reveal your a/w collections!! Summer weather only got started last week, t his is not the time to lust over knitwear and winter accessories and wish autumn here, give us a chance to enjoy it first please!!

How was July for you? How are you going to make the most of the last month of summer '12?

a new day

weekly recaps + some Saturday morning running motivation

I will be including a weekly update on my training as of this Sunday.... musing over how my runs have gone that week (both physically and mentally), highlights and any problems I have encountered, favourite running songs of the week, my appetite (I have heard this is going to skyrocket as I get further into training, and while I don't want to over think this as I am sure that in itself will unconsciously make me hungrier! I want to pay attention to this to avoid any excess weight gain, a common side effect of distance training) and whatever else I think of to add!

I am considering maybe including my weekly body composition stats and weight here, as I am curious how this training will affect these weekly, but am still undecided on this as I am not doing this training for weight-loss. Yes, I feel I have a little excess flesh on me that I would be happy to say goodbye to, but this is mainly because I feel it would help me with the goal of my training - improving my running and being able to not only run the distance but run it well. So be sure to check back for that!

But for now I am out to run my scheduled 40min tempo run, which I will be posting on this afternoon!

So what are you waiting for?! Go run! :)

finding time for workouts

When it comes to maintaining workouts, you have to be blunt and see it as a non-negotiable. It is non-negotiable for way more than just maintaining a healthy weight your physical heath, your mental well-being, your confidence, your energy levels and you quality of sleep all depend upon it! It is definitely non-negotiable if you are trying to stick to a training plan like I am!

 Everyone is pressed for time, and you have more of it than you think. The biggest waste of often time spent wondering when/where/how you are going to fit it in. By the time you done racking over this, you could have had your workout done!

Good intentions are great, but sometimes aren't enough to ensure you follow through on your exercise goals. These are all pretty standard answers, but its what I have found works for me.

Plan ahead

Prior preparation prevents panic! Don't even give yourself a chance to argue, stick to a plan. Planning  gives you the upper hand in utilising your time to ensure you designate time for exercise. Schedule your workouts like you would any other appointment in diary/planner/phone calender/etc. I also keep a note of my workouts on my wall calender; seeing what I have achiever (or if I slacking!) visually motivates me to move!

Make it convenient

Choose a gym that is convenient for you, and this is not necessarily the gym closest to your home. Finding a gym near work/university/your train station will mean you can fit in a workout on route home. Make your existing schedule a strength - its as a time you are already going to be out and about. This is a much more convenient time to workout than having to go back out again once you've been home. Granted,  you need to remember your kit/wear your workout gear, which is less of a pain than you first imagine once you've got into the habit. Trainers are much more comfy to wear running errands/going to class, forget the fashion rules about never been seen in your workout kit, time is of the essence! Plus, with all the great workout clothing options available now, it doesn't have to be a fashion faux pas.

Remember why

Everyone knows why they should exercise, but you have to want to do it. The easiest way to use this as motivation is to connect the reasons why you want to do it to yourself individually. Maybe its the health problems than run in your family, maybe you need it for stress relief, fighting anxiety or depression, maybe your sick of feeling out of shape. Identify it and write it down somewhere you can flick to if you are feeling unmotivated (like the back of your diary or on the fridge)

Find an exercise you enjoy

Pretty simple, but often overlooked. There is something for everyone, you don't have to Zumba if you hate dance, you don't have to slog it out in a gym. Some people might prefer a team sport, some might like being outdoors amerced in nature, some might like routine motion and peaceful time solo time and some might like to workout with a friend.  Finding something you enjoy transforms it from a workout into a leisure activity and you time.

Be flexible (and be imaginative!)

If its really looks like you cant fit in a 60min class/45min gym session/30min run, don't worry. Drop the all of nothing approach, 5, 10, 15 minutes of cardio/resistance in the house before you jump in the shower in the morning will get your metabolism fired up. At least try to keep active in what else your doing (you should be brisk walking already if your that busy!) by remembering to take taking the stairs whenever possible and taking regular stretching breaks if you are sitting down for long periods of time. If all else fails, you can always make jam-packed days your rest day!

 

How do you find time for your workouts? Do you use the same tips as me?

 

my basic running kit

I've often read that a plus of running is its simpleness. It is touted as an 'almost free' exercise, devoid of gym fees, costly memberships or pricey, specialist equipment because 'all you need is a pair of trainers!'


Well, I don't whole-heartily agree with this. Yes, running is free of gym fees and group memberships, but while there is no need to splash out on a pair of top-range trainers while your still dipping your toe into the running pool, it is very important to get a shoe designed for running with necessary cushioning and support. If possible, its best to get a shoe that is designed for your specific gait, and this will not make it as pricey as you might first imagine.

But even then, shoes don't last forever. It is recommended that you replace running shoes between 350-550 miles depending on your running style, body weight, and the surface on which you run (source). And if we are be pedantic, you need wear a bit more than trainers when you run, unless you want to get into a lot of trouble for streaking.

To avoid channelling Will Ferrell in Old School, you'll need a few other items to protect your modesty.

Sure, you can run in pretty much anything, and I would throw on anything when I first started running. I think its part of the shyness of new runners, particularly those who are running for weight loss, to want to blend and not stand out as 'runners' or feel they can not run fast or long enough to warrant some serious running kit. Well, I know that's how I felt! Plus, who wants to splash out on loads of running gear when you are still unsure if running is for you?


While its great if you have made it out to run in the first place (the first step is always the hardest) this is a friendly reminder that your baggy clothes do not make you invisible, people can see you run. (Wait! Don't stop running already at that prospect...) Some running specific clothing can not only help you get better at running (extra fabric really doesn't do us any favours) and make you more comfortable, meaning running will become even more fun. We all know what a stylin' outfit can do alot for a gal's confidence, and whats a better treat for keeping up your motivation as you meet your running goals?


This is by no means a definitive list, just some of the basic running pieces that I rely on at the moment after nearly three years of running. I still enjoy trying new garments and technologies, from the snazzy to downright silly, as I can rationalise this shopping as 'healthy'!

Trainers

Nike Dart 9, 37 gbp.

At the moment, I am running in Nike Dart 9's but am due for an upgrade (hello, New Balance voucher I got from entering the half-marathon!) I actually bought these as a 'cheap' pair for leaving at my Dad's so I can run when I am back in Birmingham (one less thing to pack), but soon realised how worn out my previous trainers were once I ran in these. While I have researched my arch support requirements, I really need to take my own advice and go get my running gait analysed, especially as my milage is slowly increasing. Its on the to do list! I normally like black trainers (for blending in when wearing sports kit to uni/out and about) but decided to go with a bright accent on my current pair which cheers me up alot when running. I think I will be sticking with bright trainers for the foreseeable!

Sports Bra

Nike Pro Victory Compression Sports Bra, 22gbp.

Okay so this is the last item you can't afford to skimp on. After trainers this is probably going to be your most expensive purchase. As I am petite up top, I can use a compression bra for high impact, but if you are larger chested an encapsulation bra is best for you. Learn from my mistake and avoid Primark sports bras at all cost, even those specified for 'high impact'. Cheaping out will only cost you in the long run when you have to throw the rubbish away. At the moment I like Nike's Pro Victory Compression Sports bra and currently have four of these. Other brands I have tried and like include New Balance and Marks and Spencer, who have an affordable range. Most stores have handy guides to explain which products are best for which activity depending on your chest size.

Running Capris/Tights

The first demonstration that nice running clothes don't have to be super expensive. Sure, if you've got the cash and feel like it treat yourself to a nice pair of branded running pants, but there technology really isn't essential until you get into Paula Radcliffe territory.  All you need to look out for is sweat-wicking fabric, and I like to make sure there is a zip pocket at the back for storing my iPod and house key. Capri's will be cheaper and suffice most year round (dress as if it is 10oC hotter outside to account for your exercise temperature), but full length is needed as you get closer to winter and are running outside. While Adidas are nice, I really like Karrimor running tights, which can be found for 8gbp instead of 29.99gbp at Sports Direct.

Vest

Nike Lady Dri Fit Cotton Support Bra Running Vest

Again, branded or snazzy isn't necessarily needed here. The two things I look for are sweat-wicking fabric, breathability and a longer length (cannot stand a top that needs constantly tugging down!) I find a slightly looser fit at the bottom ensures this. I also look for a racer-back style, as like the freedom of movement they provide and think they are most flattering on. At the moment I am loving Nike vests which I found in TK Maxx for a fraction of the RRP.

Socks

 

Lest we forget. Sure you can run in any old socks (I used to run in my boyfriend's socks as didn't actually own a pair) but recently dabbled in some specialist trainer socks. And oooh, the comfort. So thick and padded! Really contribute to my running enjoyment. Makes me excited to try double layer, chafe resistant running socks, but I am saving that treat for another day!

Garmin Forerunner

The latest addition to my running kit is my Garmin. This is definitely not a necessity for new runners and is quite an investment, but I decided to treat myself to one as a post-exam treat as I figured it would come in really useful for my half-marathon training. I went for the 305 model after reading its rave reviews, and must say I am not disappointed. While this model is actually now out of circulation, they can still be picked up on Amazon for a great price. Its replacement model, the 410  had mixed reviews, its quicker satellite function has been called into question, previous users complained of the difficulty of a touch screen device and despite its smaller size, stated their preferences for the easily visible 305.

All of these items can be picked up at a fraction of the price from Sports Direct, TX Maxx and Amazon, my first stops for new running gear. Other stores such as Sweaty Betty (who have some really cute pieces I have my eye on) hold regular sales throughout the year, which I am planning on casing out soon! The next piece I am looking for is a light-weight, breathable, waterproof running jacket. I have my eye on one from Lululmon, and am just trying to work out if it's still the best deal when I factor in the price of shipping. Come to the UK, Lululemon!

What is your essential running kit? Are you loyal to a brand or store, or do you shop around for the best bargin?