Run to Live

Posted by Nicky Donbavand on May 05, 2012 0 Comments

Exercise is a huge part of being healthy.  Despite the well known benefits and its connection to life expectancy, it is estimated that less than a third of adults (age 18 to 65) do enough to satisfy the minimum criteria set by the government.

At a recent weight watchers meeting members cited lack of energy and time for reason why they did not exercise.  This is consistent with studies carried out in recent years.  Exercise being well known for helping with weight management, energy levels, low level depression and stress levels.   And so, in current times where all these are prevalent, how do we motivate ourselves off the couch?

Find something you like doing.
It's kinda obvious but you have to find something you love to do.  Especially when the weather is so grotty it kills any desire to crawl out from under the duvet.   Try some stuff (most exercise will have taster sessions), keep the bits you like, ditch the bits you don't.

Exercise with a friend.
Keeping it social gives you great motivation to do your thang, even if at the time you really can't be bothered.  Even now after nearly thirty years of running, at Run to Live we sometimes need the to arrange to meet a friend to give us the ooomph to get out of bed. 

Keep it brisk.
If you're reading a magazine while walking on the treadmill then we're afraid, it's not going to cut the mustard.  Especially if you then take the calories as 'mars bar points'.  The golden rule is unless you're sweating, it doesn't count.

Lunch on the move?
Most people will use lack of time as an excuse.  And yes, we're afraid it's just that, an excuse.  So, a 20 minute fast walk in your lunch hour is a great way of sneaking in some exercise without you even noticing.

Can't do lunch, then do before or after...
Get off one stop earlier or do a quick once round the block before getting on the train.  

Take the stairs.
One lady I know used to pop each individual item of clothing upstairs after ironing it.  Extreme ironing anyone?  But you get the gist.  If you have the choice of lift or stairs, always go for the stairs...

Make it fun.
It doesn't have to be all about the Ironman.  Part of Nicky's training strategy is to do some dancing around the living room to Madonna.  Often with hairbrush in hand.  OK, so now we've told you that we will have to kill you ;o)

Write it down.
Declaring a goal in black and white makes it much more real.  Pick your target, declare it to loved ones, write it down and then stick by it.  We have a 'target board' in the shop for that very reason.  The space is yours if you want to come and pin something on it.

Reward yourself.
You'd think getting a body like Rihanna or Bradley Cooper would be reward enough.  But often we need incentives along the way.  So, when you achieve your short term target remember to treat yourself to that new bit of kit, have a pamper session or plan an evening at the cinema.

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Spring Clean your Motivation

Posted by Nicky Donbavand on April 10, 2012 0 Comments

This time of year, with new year motivation long gone and the lure of the heat of summer not quite upon us, it can be really difficult to persuade yourself to get outdoors.  

Here at Run to Live we find entering an event can really help to boost motivation.  There's a trick to it though.  It needs to be long enough or different enough to frighten you into training but not so much so that it instils fright inertia.  So, pick a distance that you'd really like to have a go at and is longer than something you can do comfortably right now.  Or even better try something completely new.  Triathlon season is just about to start or look at some of the adventure races or orienteering events that are cropping up.

Regardless of what you decide to do, write down your target and put it on the fridge.  Or pop it on the target board in the shop.  Once you've publicly declared intent, it's difficult to renege.

Then arrange to meet your friends down the pub, buy them a drink and persuade them to enter too.  :o)  Now you have a training partner and a goal. 

April is a lovely time of year to run.  Not too hot, not too dark, the lure of the promise of PB's and great adventures.  What are you waiting for?

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It's marathon time...

Posted by Nicky Donbavand on April 02, 2012 4 Comments

About 14 weeks ago you embarked on a journey due to culminate in two or three weeks.  The challenge set is to cover 26 miles 385 yards on foot.  If it sounds a long way it's because it is.  The highs and lows, the excitement, elation, nerves and dread you have felt are all part of the experience that make up marathon.  At times it will have felt extraordinarily easy and others almost impossible.  That's the point.  Otherwise you'd be doing a 5k.  

Here at Run to Live we have competed in over 40 marathons.  Some we have trained really well for, others the training has not exactly gone to plan.  Occasionally we have stood at the start line having done no training at all.  It's not recommended but will prove a point coming in a moment.

So, here are our top tips to get you round the marathon the best possible way.

Nicky:

1)  Be aware of a phenomenon called 'taper madness'.  In the couple of weeks before as training reduces you may find that paranoia about injury and illness will start to crop up.  You may also feel heavy and sluggish and short runs will start to feel really hard.  Don't panic, it's perfectly normal and won't affect your racing at all.

2)  Resist the urge to squeeze in last minute training.  At this stage you cannot get any fitter and you'll just add to the fatigue.  

3)  Take note of the race conditions.  You will run slower if it's particularly hot.  The London Marathon in 2007 recorded record temperatures in the high 20's.  Runners most affected were those aiming for a particular target time.  Personally, I have never seen so many casualties before or since. St John Ambulance later reported they treated over 5000 people on the day. 

4)  Have faith, the body is much more resilient than we think.  If you had done no training at all you would still have the physical ability to cover the distance, I have so I know it's true.  Your training is done to increase fitness, hopefully run it a little more comfortably and be able to get out of bed the next day.  So, it's not the end of the world if training hasn't gone to plan, just adjust your goals slightly and enjoy the day.

Alan: 

1)  Don't under estimate the important of drinking water and eating during the race.  Start early in the race, little and often is best and use high carbohydrate food that you have used in training.

2)  Don't try anything new on race day.  Use the last week or two to practice running in your race kit, hydration and nutrition strategies if you haven't already done so. 

3)  Drink plenty of water in the week leading up to the race.  It's important to start well hydrated.

Penny (particularly for first timers): 

1)  Remember you are participating in the race voluntarily so embrace your excitement and make sure any nerves don't hinder your enjoyment the race 

2)  You will be running with several thousand other runners so take time to chat to those around you.  You'll hear some amazing stories that will contribute to your memories of the day for many years to come.

3)  Enjoy the atmosphere by leaving the ipod at home or at least unused until much later in the race

you read nothing else, read this... 

The most important piece of advice we all agreed on was to start slowly.  You cannot bank time in case you slow later in the race so pick a realistic target race pace and stick to it. 

Rely on the mile markers not Garmins for distance pacing.  Countless race reviews have seen people complaining about the race being too long or too short according to their Garmin.  People forget that GPS systems are only likely to be approximately 97% accurate and lots of variables can increase the inaccuracy of the data.  Last year at London my Garmin clocked 27.52 miles, the year before I clocked 26.71.  This is on a certified IAAF route approved for world records and therefore accurately measured.

Good luck and we look forward to hearing all about your races very soon.

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