A few of our ladies turned up to run this local 10K race in Scorton last weekend. Formally the Scorton 10K which is part of the Bikes and Barrows festival takes runners around the country lanes of Scorton.

We set off from Scorton village and headed out along country lanes. I do not know Scorton well at all so it was a great way to see the area. The course was nicely undulating and scenic. The route was well marshaled by cheery supporters. The race had a lovely village feel and and the atmosphere was really friendly and supportive. Over 150 runners took part of all abilities from fast competitive club runners to slower beginners. There was also a fun run for the little ones.

The finish was back in Scorton village where we collected fabulous bright pink technical tee shirts. The results were held in the village hall where two of our runners collected prizes! Anna Cunningham won 3rd lady and came away with a fantastic hamper of cheese and Port as well as a little shoe trophy. Rachel Newbury won 1st Vet 40 and collected a shoe trophy. Well done ladies!!

Anna and I then ran home to Lancaster to get our last long run in before the marathon. That was maybe not the best idea as it was harder than we thought after a race but we eventually arrived home, proudly sporting our pink Sherriff 10K tops!

We will definitely be back next year with hopefully more of our runners. A lovely, well organised local race for a fantastic cause.

The post Sherriff 10K, Scorton appeared first on Running Girl.

• Moving comfort Juno Bra £39.95

When I took this bra out of the packet it was quite different from bra’s I have tried before. Once I had got it on I realised what a great bra it is. I love it. It was a great fit (using my usual bra size). It felt very secure and has a bit of padding for extra shape.

It is a flattering shape and could be worn as a top in warm weather. The adjustable thick front straps were really comfortable and ensured that the bra stayed put and the soft but firm seam underneath kept the bra from moving about causing chafing, which many other bras cause in this area. The cups are gently contoured so your boobs are encapsulated not squashed against your chest, which is an added bonus for comfort! The back fastening and strap is wide for comfort and security. The racer back fits well with no areas that are uncomfortable.

When running in the Juno bra I felt very comfortable and secure. There was minimal movement and no areas that dug in or chafed. A really lovely bra to wear and run in and I would not not hesitate to buy this. Although this bra is not cheap, it really is worth the money. Just perfect!

This bra is available in blue and black.

Boobydoo Says:

This amazingly supportive bra is the USA’s No.1 Sports Bra.

www.boobydo.co.uk

Additional Information

•  Sportjock Action Sports Bra £25.19

This bra was very easy to get on and off as it has no fastenings and just slips on. It is a medium cup compression type bra so there is no moulding or cups. This is fine for smaller boobs (A-C) but may not be so good for larger ladies! Although there is a ‘Super Sports Bra’ for cup sizes C-F.

It is a very comfortable bra and I ran in it on a wet day with no problems or chafing areas as there are no wires to dig in. There was minimal movement and although did not feel quite as supportive as the Juno (above) it still kept things under control very well!

The exclusive “Powerband” construction with keyhole racer back provides the ultimate in comfort and support and prevents the traps from sliding around. The material is lovely and soft and I love the colours that I tried (violet and white). As it is a bra top it could be worn as an outer garment in hot weather without it looking too ‘bra like’. There is a huge range of colours available including pink, grey, black, white, pale blue, navy, violet. Sizes range between 28A to 40C.

Boobydoo Says

Fantastic range of bright colours, just what you need on these dark days.

Additional Information

Available from www.sportsbra.co.uk or www.boobydo.co.uk

• Shock Absorber RUN bra £32

This bra is a great fit, comfortable and non chafing. As I am marathon training my recent bra’s have chafed on my back and under the arms but there was nothing with this one. The wide adjustable, non-slip straps helped with this and the flat seams within the bra.

At first the bra seemed tricky to put on with its double fastening (top and bottom) but after a little practice it is quite easy to get in and out of (as far as getting in and out of sports bras’s goes!). See advice from Booby do at the end! Wide, padded, non slip straps with advanced technology, fully back opening for easy on & off. Moisture-wicking sports performance fabrics.

Movement of boobs was minimal whilst running even during high impact running and plyometric movements. I felt very safe and secure in this bra even with a loose fitting vest top on.

There are three colour choices – black, white with silver trim,  navy and yellow and the limited edition pink and purple.  I loved the colours that I tried and they were stylish enough for straps to show under vests and not to matter.

There is a huge range of sizes on offer for this bra from 32A to 40HH. I tried my normal bra size and the fit was very good and accurate.

To order this bra you can go to www.lessbounce.com, click on the link below or phone 08000 36 38 40 

http://www.lessbounce.com/what-to-wear-for-running/shock-absorber/shock-absorber-run-bra_ct522bd194pd37.htm

Or go to www.boobydo.co.uk

Boobydoo Says

This is the most popular bra for runners. Top tip from other customers – Advisable to put on with top clip already fastened, then place over head, and thread arms through arm holes and finish by fastening the bottom band hooks and eyes.

Additional Information

Boobydo have kindly offered LWRG a 10% discount by using the code REPS12 at check out. You can also use your LWRG 10% discount card at The Runner Centre.

The post Sports bras – for less bounce! appeared first on Running Girl.

I have been testing products from Thoosa this last week, having worn their tops for a while for running and circuit classes. Read below to see what I thought. We could wear any old kit for running and working out but there is something great about wearing good looking, comfortable kit to run around in!

Chill Hoody £48  

This is a lovely cool weather running top. It is comfortable, great looking and easy to move in. The fit is perfect and the length of the body and arms provides good coverage with no riding up. There are two small but useful pockets on each side of the front which would be big enough for keys or money. This hoody kept me warm when running in the wind due to the hood which did stay up whilst running unlike some other hoods.

The fabric is soft bamboo and is wicking so I did not get too warm wearing it but soft and  thick enough to keep me warm. The ‘sea’ colour is rich and vibrant. Also comes in ‘plum’. A really good buy and I would wear this top during non-running days too!

Swift Tee £32 

Gorgeous empire line cut tee shirt, very flattering as it skims over the tummy rather than figure hugging. Really easy to move in and suitable for circuits or running. Nice, thin, wicking material which is great for warm weather. Available in sea, jade and plum.

Racer back Vest £28  

A loose fitting and very flattering vest, great for summer outdoor activity  The front of the vest comes in a choice of colours and the back is grey. There is no integral bra in the vest so a good sports bra is needed. I love this vest and wear it very often through the spring and summer. I bought it over 2 years ago and it is still going strong!

City Tank £30 

A beautiful styled V neck vest with an A line fit to flatter any figure. This top is so easy to wear and like the other tops, could be worn during the day as well as during running and sports. Very comfortable fit and the light fabric is easy to move in and keeps you cool. Just lovely.

City Capri £36 

The Thoosa Capri is different from what I have worn before in that the legs are not fitted at the knee, they are loose. I was not too sure about them before I tried them but they are really comfortable and easy to run in. The waist band is deep which provides good support for any jiggly areas! The fit is good and the shape is flattering. The material is soft and wicking. I tested these on a very warm day and having the legs loose felt much cooler than the fitted type I would normally go for. There was no chafing or rubbing anywhere.

There is a small pocket at the back, big enough for a phone which was secure and did not bounce about too much at all.

A good choice for a run in warmer weather if you are not brave enough for short shorts! They come in a variety of  Thoosa colours of stitching including Sea, Plum and plain black.

Chill Tights £48 

The tights were great to run in. A wide waistband (with draw string) provided support like in the Capri  Coloured stitching runs down the leg ending in a high visibility strip and zip at the ankle. I liked the zip at the side of the ankle rather than the back as sometimes back zips lead to rubbing on the Achilles tendon. As I am marathon training at the moment I ran a long run in these and there was no chafing anywhere. The fit was perfect and they were really comfortable throughout. A pocket at the back provides security for a phone and key which again stays in place very well whilst running.

Available in black with coloured waistbands and stitching in ‘sea’ or ‘plum’.

In conclusion, there is not one Thoosa product I have tried that I would not recommend. They all served the purpose they were made for and have all proved to be stylish and practical. The biggest problem you will have is you wont know which colours to choose!

All these products and more can be found at www.thoosa.com

The post Get kitted out with Thoosa appeared first on Running Girl.

Go for the burn with compound exercises!

When exercising there are two main types, isolation and compound exercises. Isolation exercises, as their name suggests, work just one muscle or group of muscles. This can have its place in training especially if an athlete is trying to build up a specific muscle for definition or during recovery. But for people who want to get the most out of their training and use many muscles or muscle groups at the same time they need to do a combination of compound exercises. These can be with weights or using body weight. They make movements more challenging as you are recruiting many muscle fibres to keep your form and to perform the exercise correctly. Because they use lots of muscles they are easy to get wrong.

All of my Personal Training sessions include compound exercises, done outside, sometimes with equipment such as dumb bells, medicine balls or kettle bells and sometimes just with the persons own body weight, which can be just as effective. Compound exercises are multi-joint exercises using many muscles and are a way of training for everyday life, functional training. This can help prevent injury during every day life by strengthening the muscles you use as a unit especially the all important core muscles. For more about core stability click here.

Examples of compound exercises that I use many times with my clients are squats, in different variations. Squats engage the whole lower body – quadriceps, hamstrings, calves, lower back, glutes and core. Add a kettle bell to raise about the head and it not only increases the resistance to work the lower body harder, it also brings in the biceps and triceps in the arm, all the shoulder muscles and trapezius in the back.  A perfect full body workout!  There are so many variations to simple squats such as side squats over a step, one legged squats, jumping squats, squats against a wall, pulsing squats. The list is endless….

There are numerous body weight and weighted compound exercises that can be used in training, after all who wants to do an hour of squats! They are great for challenging the body, strengthening all your muscles and really make you feel like you are having a good workout. They can be adapted with the addition of hills and steps. This is why I am passionate about exercising in the great outdoors. I feel that you can get a much better workout than standing still lifting weights in your front room. Not to mention how much better a blast of fresh air makes you feel!

So, as well as being great functional exercises, because you are using more muscle groups, compound exercises have lots of benefits. These include:

• burning more calories during exercise.
• simulating real-world exercises and activities.
• getting a full body workout faster.
• improving coordination, reaction time and balance.
• improving joint stability and muscle balance across a joint.
• decreasing the risk of injury during sports.
• keeping your heart rate up and providing cardiovascular benefits.
• allowing you to exercise longer with less muscle fatigue.
• allowing you to lift heavier loads and build more strength.

So if you train on your own or at a gym think carefully about the type of exercises you do and if you are recruiting as many muscles as you can. Sometimes people need someone to just show them what they should be doing and start them off. If you would like information about my Personal Training sessions click here or get in touch via the contact page.

The post Go for the burn with compound exercises! appeared first on Running Girl.

For many people the few months after Christmas can feel like a drag. The weather is still cold, we feel like we are waiting for spring. Depression and stress can hit us hard. This is where running can help.

Running is not only a fantastic way of shaping and toning your body, keeping your weight in check and strengthening your heart and lungs. It is also one of the most effective ways of tackling issues of the mind. Depression, anxiety and stress can hit us all at different times in our lives and running is a hugely effective way of dealing with these challenges before they develop into something bigger.

Through my work I have met many people who have come across difficulties in their lives and have had to have medical intervention in the form of anti depressants or anti anxiety drugs. They have all found the once they are outdoors exercising, even if they are not even running, they start to feel better mentally as well as physically.

I, myself have run through two divorces and the stress of being a single parent and I know that running has played a massive part in helping me deal with stress and anxiety that comes with different life events.

Whether it is running alone in the peace and quiet of the countryside,  alone listening to music to take your mind away from problems or chatting socially in a group of like-minded running friends, just getting out there and moving your body has such a feel good factor. Research shows exercise, especially outdoors, can help people with depression because it releases feel-good brain chemicals such as endorphins. It can also improve self-esteem, through better body image or achieving goals, as well as relieving feelings of isolation which can fuel mental illness. It can help people out of a rut of poor eating habits and really turn lives around.

Some GP’s in fact now prescribe exercise as a way of dealing with issues of stress and depression. Unlike anti depressants it has no side effects (apart from positive ones). It is important that people do not just stop taking prescribed medication but frequent exercise may reduce the need to have medical intervention.

There are so many different choices of exercise whether it is in a class or group, running group, Personal Trainer or on your own. Different exercise suits different people. In my PT sessions most of the training is done outdoors and this seems to have a really positive impact on the mental and physical well being of my clients. Many of them comment after a session or block of sessions that they feel energised and alive, that they feel less stressed and they are sleeping and eating better. Adding some outdoor activity into your life can have a dramatic effect. If you want to try PT sessions or Lancaster Women’s Running Group have a look at the drop down menu for details or use the contact form and I will get back to you. Remember, there’s no such thing as bad weather, just bad clothing choices!

The post One track mind – how running can help beat stress appeared first on Running Girl.

  

Which equipment and why?

There are different benefits to exercising using various equipment. Here is a run down of the equipment that I use in my Personal Training sessions and how using them can bring about the benefits you need.

• Rip 60 suspension system

This is a fairly new addition to my kit and can be used for an all over workout. It has straps that attach to a tree or bar such as a climbing frame. Once in place the suspension system can be used for one legged squats holding onto the straps to work full leg muscles and core. Lunges with back foot in the straps to switch on the core fully. Suspended press ups with your hands in the straps and letting your body move towards the floor in a controlled manner. Planks with feet in the straps to make your core work even harder as it challenges your balance and makes you unstable. This list is endless. This piece of equipment is a fantastic full body work out and forces you to use all muscles but especially switches on and challenges your core muscles which are so important in every day life to prevent injury from weakness.

• Dumb Bells

Dumb bells are a simple piece of kit and come in various weights. These weights can be increased as your muscles strengthen and adpat to the exercises.  They can be used in a great number of ways, by doing simple exercises like bicep curls to more complex exercises which I prefer as they use lots of muscles at the same time such as a squat to upright row. They can be added to almost any body weight exercises to create more resistance and intensity. Adding weights to a workout increases bone density and reduces the risk of osteoporosis. They also tone up your muscles well without necessarily bulking you up. The more lean muscle you develop the faster your metabolism will become as muscle burns more calories which can then help with weight loss.

• Kettle Bells

These are one of my favourite pieces of equipment as they can be used in many complex exercises to work the whole body including a great core workout. Again they come in various weights and these can be changed depending on fitness and the actual exercise we are doing at the time. Keeping the core engaged at all times, kettle bells can be used by swinging, lifting, squatting  or just holding them close to the body to add extra resistance such as walking lunges. Kettle bells use fast and slow twitch muscle fibres depending on the exercise you do and it is important to train both sets of muscle fibres. They are very versatile and can be used in numerous ways. They are also a good cardiovascular work out as high intensity workouts with these really get you breathing hard!

• Medicine Balls

Medicine balls are weighted balls that look a bit like basket balls. They can be used for complex exercises which use many muscle groups such as throwing and catching them with a squat. They can be used in partner work or alone and are also very versatile. They are good to take outside (in case they are dropped) and work the full body including the core. They can be used for lying, sitting, standing or running exercises.

• Swiss Ball

This is a large squashy ball filled with air. It is often used for core stability exercises as it challenges your balance by making your base unstable. You can lie across it and perform curls, lifting each leg at a time to make it harder. It can be used for side planks and back curls. The Swiss ball adds fun to a workout and there are times when you may fall off. But as with everything else, it just takes a bit of practice. They are really good for stretching off after a session too, especially stretching the back and abdominal muscles.

• Resistance Bands

These are rubber bands (some long and some circular) and can be easily transported in your pocket to the park or another outdoor area for a full body workout. They can be used for bicep curls and triceps extensions, chest press and rows when attached to railings. You can add resistance to squats and lunges. The small looped bands can be worn around the ankle to create resistance in walking squats or moving leg backwards or to the side to work your quadriceps, hamstrings and glutes. The core is always working to keep you balanced especially during single legged exercises. They come in different resistances so you can start with an easy band and work up as your strength increases.

• Skipping Ropes

Skipping is a great cardiovascular exercise. It increases the great rate and breathing quickly and warms the body up. They can be used as a warm up or in between sets of different exercises. They are often used alongside boxing gloves and pads. Skipping is a great exercise for fat burning and toning the muscles of the legs and glutes. It also improves coordination.

• Boxing gloves and pads

This can be a full body workout even though sometimes it is thought that only the arms are doing the work. You have to engage your core to stabilise your body whilst throwing punches into the pads. Squat jumps, lunges or shuttle runs can be added in between boxing sets to increase heart rate further although a session of rapid pad boxing with no rest can really get the heart rate and breathing going! As well as a great aerobic exercise it is a fabulous stress buster!

• Wobble board

The wobble board is used, again, to challenge your stability and use all the core muscles. This can be brought in to increase the difficulty of simple exercises like bicep curls where you are standing on the board so using your legs and core as well as your arms. It is  always best to use more than one muscle group where possible. The board can be placed under the feet or elbows to increase difficulty of the plank or side plank. These are progressions and are only used when the client has developed enough strength to cope with moving on. All core stability exercises begin on the floor or standing, on a stable base, and become more difficult as you progress so your body is always challenged and becoming stronger. The wobble board can also be used to help treat injuries by strengthening specific muscles, usually of the ankle, to prevent reoccurring injuries taking place.

• Your own body weight

This is one of the most used pieces of equipment, your own body weight. As most of my training takes place outside, clients often use their own body weight as resistance. Outdoor structures can be used to help such as steps, benches, walls, hills but it is the body weight that provides the resistance. Dips, press ups, squats, step ups, the list is endless with many different variations. They feed your body with oxygen and can improve balance and posture.  They also make you more aware of your body and muscles. Body weight exercises can easily be added to your daily routine, such as squats whilst making tea, plank whilst watching TV, press ups just when you get up. They can be done anywhere at any time.

The post Which equipment and why? appeared first on Running Girl.

So, why do you need long runs? A marathon is a really long run. It takes time for your muscles to prepare to run such a long way. The mileage for long runs increases gradually and drops down every 3 weeks or so to allow your body to recover. It should be run along with other runs during the week but for endurance events the long run is the most important. Long runs increase blood volume and due to more capillaries improve utilisation of oxygen from the blood. It strengthens connective tissue and muscles ready for the event. It also helps mentally prepare for what is to come. It gives you the mind set and confidence to keep going when things feel tough, to practice your positive thinking and mantras. It gives you the chance to break in new trainers or kit and to practice race day fueling.

Here are some tips to help you get those long runs right.

Fuel up

It is really important to eat well the day before and have a good breakfast, ideally porridge and banana but go with what suits you. Aim to eat a couple of hours beforehand so it has digested before you go bouncing it up and down. Long runs give you the perfect opportunity to practice what you are going to consume during the marathon. Some runners swear by gels and sports drinks to replenish carbohydrate and re-hydrate during runs. Not everybody runs well on these. Personally I just take water during marathons and longs runs as everything else upsets my stomach. Everybody is different and the key is to try things and find something that works for you. On runs longer than an hour you must take water. Performance deteriorates if you get dehydrated. If you are really organised you can drive in the car and leave bottles of water at specific points.

Kit

Dress for the weather. For very long runs you are out for a long time and weather can change so make sure you wear layers that can be removed and put back on as necessary, including hat and gloves that are easily carried in a waist bag. Now is the time to try out any new kit that you wish to run the marathon in. If you are running in fancy dress (!!) it may feel a little awkward running along main roads wearing a gorilla suit but you have to practice in your race day outfit! Clothes can chafe in different areas and can make you really sore if you don’t prepare for this. If you have bought new trainers make sure you wear them in on long runs too so you know they will be comfy for the marathon. Running on a blister is no fun at all.

Safety

If you are running on road with no pavements or in the dusk or dark make sure you wear high visibility clothing. Take a phone with you and make sure someone knows where you are going. If you have asthma or any other condition make sure you take your inhaler with you. An ID band that attaches to your shoe is a good idea to purchase as it gives people information about who you are, should you collapse or be taken ill on a  run. Contact me on the form if you wish to buy one.

Don’t get bored

Try to vary the routes as much as possible. Run off road, on trails, through woods, along the coast, make runs hilly or flat. There are lots of combinations to stop you getting into a rut. Enjoy the runs and try to get as much out of them as you can. See it as ‘me’ time.

Pace

Long runs should be run at a relaxed, steady pace depending on your level and your target time for the marathon. They are different from tempo runs in that you should not be getting too out of breath and should be able to hold a conversation. If you feel like you are getting breathless and working too hard early on just slow down a little. You can use a training run calculator tool on the Runners World website which shows you what pace your runs should be to hit your race target time. For example if my target time for the marathon is 4 hours, my long runs should be paced at 10-11 minute miles. However, it is really important to practice running at your race pace for part of your training runs so you know how it feels and you can easily get into that pace on race day. So work out your actual marathon pace by dividing the minutes it will take you (240 – 4 hours) by how many miles 26.2 = 9 minute miles. So part of my long runs should include sections of 9 minute miles.

Positive Mental Attitude

Mental preparation for a marathon is massive. On my first marathon I was physically prepared but not mentally. I was not ready for the feelings of wanting to lie on the floor at mile 20 onward.  You have to dig very deep just to keep moving when every cell in your body is shouting at you to stop. For the next marathon I used a mantra to keep focused and positive. This really helped. It can be anything, that you can remember and say to yourself to keep moving along. You have to be ready to brush negative thoughts away as they will come thick and fast on the latter half of a marathon (and sometimes earlier). You can do it. You have trained. You are strong. Just keep going and keep pushing positive thoughts to the front of your mind.

How long?

Long runs are gradually built up over a period of a few months usually. They begin with the level you are at when you start, so a long run for a beginner may be 5 miles. A long run for a more experienced runner may be 10. As long as the mileage does not build too quickly it should work. I generally add 2 miles each time and then come right back down every 3 weeks to let me body recover. Some people run right up to 25 or 26 miles. I don’t generally run more than 20 miles as it takes too long to recover. If you can get to 20 miles, much of the time, adrenaline and the sense of achievement (and maybe a few jelly babies!) keeps you going to the end.

Monitor progress

This can help with motivation. Keep a training log online or in a book and make a note of your runs, where they were, mileage and how you felt. If you are trying to lose weight add this to the diary too. If you ever do not feel like a run just read through and look at your progress. It may be enough to get you out of the door! Get family and friend involved too, this can help with keeping you motivated.

Don’t panic

If you miss long runs because of illness, injury or you just get too busy do not try to make the miles up. You will end up over trained and injured. Just try to get back on track and pick your program up from where you should be. Try not to make big jumps in mileage so if you missed a key 20 mile run do that one next time. Do not try to do two long runs in a week if you missed one.

Stretch

After long runs make sure you stretch your muscles off properly. Injuries are common during marathon training and it is extremely frustrating to get part way through your training and have to pull out due to injury. The main muscles to stretch are the Quadriceps at the front of the thigh, hamstrings at the back of the thigh, and calf muscles. Neck and shoulders can also feel tight after long runs especially in cold weather. Massage will help this, see below.

Massage

Massage can help enormously to recharge your leg muscles after a long run and before the next one. As you can imagine, legs get fatigued during marathon training. massage helps by removing lactic acid that builds up in the muscles and stimulating blood flow to the muscles. It also helps to loosen areas of tightness or knots which can develop into an injury if not treated. Your legs are carrying you a long way week after week. They deserve to be looked after!

Sleep

During marathon training you may need to increase your sleep. It is tiring to run a long way and some people who work full time may need to get up early to fit runs in. Make sure you replenish your energy by getting good quality sleep.

Finally if you feel you do not have the motivation to do this on your own, consider joining Lancaster Women’s Running Group or contact me about Personal Training. You do not have to do this alone!

The post The long and short of it….getting long runs right. appeared first on Running Girl.

OK here is the write up for the race of the year! This weekend 5 brave LWRG members tackled Hell Runner, Hell up North. This was run around the trails and bogs of Delamere Forest in Cheshire.

I had run the race before so I knew kind of what to expect…the others hadn’t so I spent the previous few weeks trying to prepare them without scaring them too much! Not sure how successful I was at this but they all turned up. We did have 7 running but one was poorly and one got injured…next time girls!

We arrived at Delamere a little apprehensive, but as I had run it before I was really excited at the thought of crawling through mud and mush. I had won a prize from Brooks which included some lovely running kit (thanks Brooks) and wearing a head cam for the duration of the race. So once this was strapped firmly onto my chest we lined up at the start in Wave 1. Amid much giddiness we set off at a gentle pace running up a steep grass hill that skirted the forest.

A bloke in a mankini ran past us here and I was pleased that he got quite a way ahead before we hit the vertical slopes, wouldn’t have fancied looking up at that view! According to the Runners World thread there were a few poor souls that did! We ran along some lovely trails above the forest with gorgeous views. The weather was beautiful, little patches of mud, nothing too bad, very civilised. We ran together as a group and the atmosphere was great.

We carried on like this for a few miles although as we didn’t have watches on or mile markers it was really hard to judge how far we had gone…but in a race like this it really doesn’t matter. Its all about the taking part and the experience than the time. For us anyway! We came back past the start line and saw the Wave 2 runners like coiled springs waiting to set off. We entered the forest here and that’s where it started to get messy….very messy.

As we ran along we head shouts and yells coming through the forest…which could mean only one thing…mud! I get excited and ran a bit quicker. We dodged the queue that had built up and got into the first bog, music blared out of speakers to drown the screams. A few helpers were on hand to heave people out of the bog, after clambering out our legs and tummy was caked in sticky mud…lovely .

We headed straight up a tough muddy slope, legs heavy with mud and onto more trails. We passed a water station in the forest and stopped for a drink and a rest before continuing through the forest. After some undulating twists and muddy turns we arrived at a steep set of mud banks, vertical slopes with a few tree roots sticking out. With much giggling we hauled ourselves, and each other, up the banks, down another one and up again. Lots of slipping and sliding and nails full of mud but lots of fun.

Making our way back through the forest we started hearing screams again and came upon a lake which we had to cross. This was a new feature from the last Hell Runner I did. There was nothing for it than to join the others in the lake. A queue was building up behind us so in we waded, up to our waists, tripping over hidden branches and falling into hidden holes with water up to our chests. This bit was quite scary, the water was very cold and we ended up in a queue and standing in the water for over 20 minutes, by which time out legs had gone from painful to numb. We finally emerged from the lake frozen with cold. Some people really suffered here and needed medical attention. If we had gone through the lake and got out it would have been fine, but standing in it for that long was really bad.

We jogged on, trying to get some blood back into our extremities. Another 4 miles we heard one of the marshals shout, my legs felt like they wouldn’t run 4 meters after that lake! We carried on, trying to jump into bits of sunshine to warm our frozen bodies. Just when we starting to warm up and dry out the highlight of the race came into view…The Bog of Doom! This was by far my favourite bit. The sides were lined with cheering spectators. We entered the water/bog and waded along up and over tree trunks, stumps, into pit of deep muddy smelly liquid. This was great fun, some fantastic photos were taken here of our group hand in hand pulling each other out of tricky bits. We climbed out and ran back onto the field to the finish.

Arm in arm we ran across the finish mat, smiling, tired, filthy but really proud and happy. All in all it was a fantastic day out. Running round in all the mud and filth with lovely friends, team work all the way. Have a look at the photos and see if it tempts you to dance with the devil next year….it won’t disappoint.

For more photos see the gallery….

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There are lots of things that we need to spend money on and getting a Personal Trainer may, to some, seem frivolous  However Personal Training is needed by some people to motivate them and kick start their fitness then it all seems worthwhile  After all, you cannot put a price on health. I have highlighted some issues below that some people face and the reasons they give me for wanting to be trained by me.

• Not seeing results - Some people exercise a lot but never achieve the results they have been looking for. This may be because they have reached a plateau and they then need me to look at the training they are doing now and see how we can alter it to make it more effective and bring about the results they are after.

• Not knowing where to start – This is a very common reason why people choose Personal Training rather than gym membership. Different exercises and routines can be really confusing and if they are new to exercise it can also be harmful if they do not know what they are doing. I always train people within their own limits yet challenging them so they are always progressing. After setting goals we map out a specific training plan to reach those goals effectively and safely.

• Bored with the same workout – This links in with the first point, some people have the same routine week in week out and they just get bored. If they are bored with a workout they are unlikely to stick to it and unlikely to see results. I can break that cycle by using fresh ideas and training plans and really liven up a workout. As many of my workouts are outdoors it really enhances mental well being as well as physical fitness. Many times I have run through the park looking at a fantastic sunset and wondered why people would ever go to a gym!

• Wanting to exercise safely on their own - Many of my clients comment about how much they are learning about their own body during workouts. They enjoy learning the different muscles and how they work. Once they have understood how different muscles make their bodies move they can learn which exercises work these muscles.  They develop a good body awareness and this helps with exercising and stretching. This then allows them to workout safely on their own in between PT sessions with me.

• Need to feel challenged - Again I can push clients to their limits in a safe and effective way encouraging them to go for longer or just challenge them to push harder than they would do on their own. A little encouragement goes a long way. I am not one for shouting, I think that is unnecessary although you will find some PT’s that do this. The words that are spoken are more important than the volume!

• Lacking motivation – If you have an appointment for me to come knocking at your door you are unlikely not to get out and do your workout. Many people say lack of motivation to get out and do it by themselves is the main reason to book PT sessions. Once you have got your body into the habit of exercising it comes easier to motivate yourself. I am so enthusiastic about exercise that I try and rub some of that off on my clients. Some of them rekindle their love of exercise after a long break and some of them find it for the first time.

• Worried about a specific illness or condition - Before I start an exercise program I complete a health assessment which includes blood pressure, pulse, height, weight and boy fat composition  It also goes through any illness’s the client may have. As long as I know all the information I can build a plan around the condition safely. At times a note from the doctor is needed to confirm it is safe for them to exercise.

•  Training for an event or specific sport - We discuss goals at the first consultation so here I find out what you are training for so the plan I devise is specific to you. Marathon training for example would be a lot different to increasing fitness to play football.

• Want to work out at home – I have all the equipment needed for home workouts. I can take them to the park to meet clients or bring them to their home if they prefer. It saves client buying all the equipment themselves. I can show you the best workouts they can do with different equipment and also just using body weight. For many people, lack of confidence means they prefer to workout at or close to home which is no problem. All the workouts on the plans can be done in the privacy of their own home with minimal equipment.

If you would like any more information or to book a block of PT sessions to make a change to your health and fitness please email me on runandrelax@yahoo.co.uk, use the contact form, or call 07811868851. I cannot answer the phone when I am with a client so please leave a message or email.

The post Why do you want a Personal Trainer? appeared first on Running Girl.

There’s no doubt about it, running is a simple sport, you just head out of the door and do it, anytime of day or night, on your own or with friends.  But you do have to think a little about the things you need to wear and take with you. As more and more ladies are joining Lancaster Women’s Running Group I thought I would compile a little list of things of all you need for your run that you may find useful.

The Kit

For Feet

The most important piece of kit you will buy are the trainers. These are not only important for your own comfort but you can easily get injured by wearing the wrong, or worn out trainers. It is important to find out whether you supinate (high arch so your foot lands on the outside of your heel and doesn’t roll inwards), over pronate (flat footed – your foot lands on the outside of your heel and rolls in too much) or are a neutral runner. You can test this to some extent yourself by stepping with wet feet onto a dark floor or towel and looking at the footprint left behind. See diagram below.

One good way of checking what sort of running gait you have is to have it analysed at a running shop with a treadmill. Staff get you to run on the treadmill at a low speed(!) and they film your running action with cameras. This is then slowed down and it will be explained to you how your feet are landing and what sort of trainers you need. This can be carried out at The Runners Centre in Lancaster. Ring 01524 845559 to make an appointment.

They are not cheap, and can set you back around £100 but once you have them you can have hundreds of happy miles running pain free. Once you are kitted out in your new trainers keep checking the tread on them and try to replace them every 300-500 miles although this figure varies a lot depending on what terrain you run on and how heavy a runner you are. Stony, gravelly off road routes wear trainers down much faster than running on grass.

Make sure you try before you buy, some shops let you run up the street in them to check they fit your feet properly and aim to shoe shop later in the day when your feet are at their biggest. Your feet swell a little when running and buying shoes that are too small (or big) can easily lead to blisters or black toe nails.

Running socks are also a good item to have as they are made of wicking fabric to prevent the feet getting too sweaty therefore reducing the risk of blisters.

While we are on the subject of feet some runners wear an ID band which attach to trainers. This is to inform people of who you are and who to contact if you have an accident or injury whilst out running. These are a really good idea, especially with recent events of people collapsing during runs. It is worth thinking about getting one.

The legs

Depending on the weather, shorts or Lycra is fine. Some shorts are a little skimpy so try them on before you buy them to make sure you won’t be giving passers by more than they bargained for! Shorts can cause chafing so that is something to be aware of. Some ladies feel safer in Lycra either full length running tights or half length Capri tights. These can be bought fairly cheaply from online suppliers if you know what you want before hand. Above all get something you are comfortable in and that you are not going to feel too self conscious in. Lycra tends to work better than heavy tracksuit bottoms because they do not wick sweat away from your body so you stay damp. They also soak up rain very easily so if you get caught in a downpour you may have to run home holding your heavy wet tracksuit bottoms up!

The middle bit

OK many ladies ignore this bit but it comes straight after trainers in order of importance, a good sports bra! It is essential that you protect your assets here, even if you are small busted. The ligaments that support the breasts can become stretched if they are not supported which is why it is really important to invest in a good sports bra, one that is designed for high impact sports like running. Make sure it fits so try it on. Jump up and down and check you don’t jiggle too much, this means the bra is supporting you properly. You should be aiming at as little moment as possible. They do take a bit of practice to get in and out of and I for one have almost done myself an injury trying to get one off when it is wet, but it is worth the struggle! Also they are made from wicking fabric so it helps to keep you dryer than normal material.

Vest are very popular among runners as they are wicking material and are loose and comfortable to run in during the summer. T-shirts are also a good choice if they are not made of cotton (gets very damp and heavy to run in). Long sleeved tops and jackets are great for colder weather. See the cold weather article for more information about winter running and high visibility gear. Layers are better than one thick item of clothing as you can take off what you don’t need and tie it around your waist.

Heart rate monitor – some people like to train using their heart rate as a guide to make sure they are in the right training zone. It is a strap that goes around your chest just lower than your sports bra. If you are a beginner it is not something that you need to concern yourself about until you have built up a good level of fitness. They are quite costly and I find it is just as helpful to work on the amount of effort someone is putting in. If you want more information about heart rate monitors pop into a runners shop and they will explain.

The head

Common sense should be used here. If it is cold weather, wear a hat to prevent too much heat loss from your head, you can always remove it and carry it if you get too hot mid run. During the summer it can be a good idea to wear a cap to prevent heat stroke, or sunburn on your head or face.

Ipods – I sometimes run with one but only when I am off road and I know exactly who and what is near me at all times. Running with music in your ears dulls your senses to other dangers whether they are vehicles, people or dogs, so be aware all the time of your surroundings. Sometimes it is nice to just run and listen to birds singing.

I see some people running with long hair loose but I would hate this, I have my hair tied up to keep it out of the way but this is personal preferance.

Water bottles can be taken on runs (and should be taken if a run is over an hour long). Sipping water throughout your run will help to keep you hydrated and keep you running for longer. If you are doing a very long run i.e marathon training you may need sports drink or energy gels. See the marathon section for more advice on that.

A lot of the kit is about trail and error, some people may love one thing and that may not work for you. And when you find your favourite bit of kit it will get worn to death like my holey Nike Lycra Capri tights. So now you know about the kit to wear you are ready for your run!

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