Posts Taged womens-10k

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.

Read More
Why Fresh Air is so Important

Why Fresh Air is so Important

With the world’s current climate, social distancing and self-isolation are more important than ever. So, unfortunately all of us will be spending a lot more time inside our homes. BUT we also know how important it is to keep our mind and body healthy by getting some crisp, fresh air.

Getting outside (responsibly) for a walk, a run or just having a break from the indoors can be so beneficial for your mental and psychical health.

Here are our top 3 reasons why you should get out and get some fresh air:

1) More Energy and a Sharper Mind

Being able to go for a walk or a run is a great way to break up the day. Once you’ve been out, you’ll find your energy levels are up and your concentration levels will have improved. It’s said that more oxygen leads to greater brain functioning!

2) A Change of Scene

Staring at a computer or television screen all day isn’t as fun as it sounds! Getting out and having a change of scenery can help increase your motivation and productivity levels.

3) Fresh Air makes you Happier

Research has found links between increasing oxygen levels and the increase in serotonin (the happy hormone)! Positive emotions have been associated with being outside and getting fresh air.

Even if you’re struggling to go for a wonder round your local area, make sure you’re keeping windows open, relaxing in your garden and even just having breaks to keep your mind and body healthy!

Read More
Find your running mojo in 2020

Find your running mojo in 2020

The act of running brings with it numerous benefits, to both our bodies and our minds. Regular exercise strengthens the cardiovascular system and heart, & recent studies have shown that running regularly can reduce the symptoms of issues such as stress, anxiety and even depression as effectively as medication or therapy.

However many of us struggle to find enjoyment in running. So we’ve compiled a list of methods to help you to find the joy in running in 2020, so you can gain all the benefits without feeling like you’re completing a chore.

1) Run Your Way

Don’t just stick to the norm. Whether that means running along to techno music or an audiobook, or even without headphones, control the experience to meet your needs. That also applies to where you run. If you find pounding the pavements boring, try parks, trails or beaches. Find places that inspire you.

2) Seek Water

Speaking of beaches, running beside or near water has been said to have multiple physical and mental benefits. Research suggests that the clean air and calm environment by water is beneficial to runners and can improve the quality of your run. So if you have a local lake or beach, give a run around it a try and see if you feel the effects.

3) Be Social

If you feel yourself becoming uninspired or in a rut, try finding a running buddy. Running with someone else can be a really good motivator and social outlet, reducing boredom on long runs and helping to drive you forward when you’re tired. If you want to be social but can’t find or don’t want a running buddy, apps like Strava have great little communities that allow runners to communicate and share stories or advice.

4) Feel the Love

Appreciate running for what it is and what it means to you. Think of all the benefits you find from running and why you got into it in the first place. Whether it’s the peacefulness, the alone time, the time to unplug your brain or the time to brainstorm, remember it and appreciate it while you’re running. And don’t be afraid to smile. Studies suggest that smiling during a run lowers oxygen consumption and lowers the runner’s perception of effort.

5) Train for a Race

The act of preparing for a race that we previously thought beyond our wildest dreams is a challenging, but incomparably rewarding experience. Targeting a distance we don’t think we’re capable of can unleash the runner you never knew was inside of you. Every time you make progress on your journey, you’ll feel your brain release the reward chemical dopamine. Use this, and the thought of how good it will feel to cross the finishing line, as motivation and you’ll be flying.

What better way to find your running mojo this year than signing up to take part in Women’s 10K on Sunday 25th October?

Read More
Women’s 10K Top 5 Winter Running Tips

Top 5 Tips for Winter Running

There’s no denying there’s been a definite shift in temperature recently, winter is definitely on its way. Here are our top five tips for training during this nippy time of year:

1. Make a Plan: Make plans to meet someone for a run, then there’s no backing out if you’re not quite in the mood for it. Making plans will help you to get motivated and stay on track throughout the winter.

2. Dress for the conditions The general rule of thumb is to dress as if it’s 20 degrees warmer. You want to be warm but not overheating when you run.

        • 10 to 20 degrees: 2 tops, 2 bottoms.

        • 0 to 10 degrees: 3 tops, 2 bottoms. Two tops (fleece for the cold-prone) and a jacket.

        • Minus 10 to 0 degrees: 3 tops, 2 bottoms, extra pair of gloves, 1 scarf wrapped around mouth or a balaclava.

3. Gone with the wind: Wind is brutal when running, especially in Scotland! Start your run into the wind and finish with it at your back, so the breeze doesn’t blast you after you’ve broken a sweat. To avoid a long, biting slog, you can break this into segments, running into the wind for about 10 minutes, turning around to run with the wind at your back for five minutes, and repeating.

4. Old habits die hard: Traditionally a morning runner? Why not try a lunchtime run instead when the temperatures are a bit warmer? Alternatively, try running twice a day, in the morning and in the evening – it’s better than doing one long run where you might get very cold toward the end.

5. Winter sun: If all else fails, book a flight and head somewhere warm for your Vitamin D fix!

Read More