Posts Taged lockdown

It’s time to put the kettle on

It’s time to put the kettle on

Just milk, no sugar please.

It’s safe to say that home workouts have rocketed over the past few months with many people working from home and gyms being closed. Sales of kettlebells have gone through the roof, but how do you put them to best use for your running training?

Research has found that kettlebell training significantly boosts aerobic capacity, improves core strength and dynamic balance. This simple piece of equipment can develop muscular endurance, strength, power and cardiovascular capacity – all of which contribute to making you a better runner.

We’ve detailed some exercises below which you can incorporate into your home workout routine.

1. Squats

Squats are brilliant for building up the quads, hamstrings & glutes – muscles which all runners use in abundance!

Hold the kettlebell in both hands and squat until your elbows touch your knees. Only go as low as is comfortable, control the movement up and down, and don’t rush! The more controlled the movement, the better.

Set: 3 sets of 15 reps (1-min rest between sets)

2. Swings

Swings help to build strength in the hips – which we know causes problems for a lot of runners.
Make sure the kettlebell is at shoulder level, and remember to squeeze your glutes at the top of the swing.

Set: 2 sets of 50 swings (1-min rest between sets)

3. Single leg deadlift

This is a challenging exercise as it requires good core strength as well as balance/coordination, however the benefits to the hips, hamstrings and glutes are incredible, especially for runners.

Set: 3 sets of 10 reps

Not sure which weight of kettlebell you need?

If you can, get to the gym and experiment with the above exercises to see what feels right. If after 10 swings you’re really struggling, you’ve gone too heavy and vice-versa, if you finish them with ease then you’ve gone too light. You want to be able to complete all the sets and all the reps, but for those final reps to be hard work.

As a guide, a good starter weight for these exercises for women is 6-8 kg, and for men is 14-16 kg, but it really is down to the individual and what works best for you.

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Keeping Kids Entertained

The UK Coronavirus lockdown means that we’re all isolating from home. This also means extra pressure for parents to keep the kids entertained! 

We’re a few weeks in, therefore it’s likely you’ve already heard the words “I’M BORED” a few times already! Here’s a few suggestions to keep the little ones busy…at least for a few hours!

 

  1. Keep them active
    It’s important to burn off some of that energy they wake up with! If you don’t have a garden where they can stay entertained with ball games for hours, why not try PE with Joe Wicks? He holds a 30 minute live PE session for all ages on his YouTube channel, Monday-Friday.
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  3. Your outdoor hour
    Include your children in your allocated hour of outdoor daily exercise by taking them on a walk, a jog or a bike ride and have fun as a family while staying active.
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  5. Get baking
    Although it can be a bit of a messy process, baking always provides a bit of excitement for kids. You can start simple with a cupcake kit or why not try one of the many banana bread recipes out there at the moment? Get creative!
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  7. Embrace their creative side
    Colouring books, paint by numbers, some freestyle drawing, see what they can do! Maybe they’ll uncover a hidden talent!
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  9. Get gardening
    If you’re lucky enough to have a garden, aren’t there some gardening chores you’ve been meaning to tackle for months? Well, now you’ve got some little helpers! Get them involved with the weeding, planting new flowers and maybe even cutting the grass.
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  11. Keep the mind busy
    Introduce your kids to the world of jigsaws. Hard or easy, they’re a great way to keep the mind active and provide a great sense of achievement by the end!

 

Above all, it’s important to remember that you’re parenting during a national pandemic, so just do as best you can, and make sure you give yourself a break every now and then. We’re all in this together. 

Stay home. Stay healthy. Stay safe.

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