Team GLAMOUR's Running Blog
To support GLAMOUR's Hey, It's OK campaign in association with Mind, 15 GLAMOUR staffers took on the Royal Parks Half Marathon on 7 October 2012, to raise funds and help break the taboo of talking about depression and mental illness. See how we got on... (Hint: we're still running!)
Boost your immune system
Ever felt on top of the world after a long run, then got hit by a cold a day or so later? After my first half marathon last October, I was fitter than I'd ever been, certainly more healthy, and yet a few days after the run, I got so ill and run-down that running came off the agenda completely for a few weeks. Now, with this year's Royal Parks Foundation Half Marathon just three months away, I want to go into training feeling more prepared then ever. Enter nutritionist Nicola Shubrook – who, over a few weeks, will look into ways to boost your health and bolster your immune system.
Nicola says: “Running makes us feel great, well certainly post-run if not during, because when we run, we produce endorphins that improve our mood, and we feel stronger and more confident. The more we run, the better we feel, in theory anyway. It’s really important to support your immune system when running as key nutrients are diverted to the growth and repair of muscles and protection of our major organs, such as the heart and lungs, rather than to our gut which is where over 60% of your immune system is housed.
“Eating a balanced, healthy diet will go a long way to supporting your immune system. Get plenty of fresh fruit and vegetables to make sure you get a good dose of vitamins and minerals, as well as fibre, which is excellent for the gut and supporting your immune system, as well as plenty of water. Also reduce your sugar intake (that includes too much alcohol, white bread, cakes and treats) as it's inflammatory to the gut. If you’re training for a half or full marathon, then you may want to look at getting a good multivitamin and/or a probiotic such as Bio-Kult, too.”
Click NEXT to read about running and fibre...
For more from Nicola, follow her on Twitter @NicolaJShu and go to nicolashubrook.com
By Amy (Find me on Twitter: @Amy_Abrahams)
Running and fibre
Nutritionist Nicola Shubrook talks about why fibre plays such an important role in keeping healthy:
“Running has numerous health benefits, but if you are not careful it can have a negative impact on your immune system as your body begins to use vital nutrients to repair and support your muscles from the increase in exercise, but in turn takes them from other body areas such as the stomach which is where over 60% of our immune system is housed. When running, it is important that we adapt our diet to accommodate the increased requirement for nutrients. Fibre is one of those keys foods as it is essential to the digestive system and basically keeps everything moving!
“Fibre comes in two forms – soluble and insoluble – each working in its own way to support your body. The basic difference is that soluble fibre can be absorbed by the body and insoluble cannot, however, it tends to be found in foods as a complete package so you just need to look at adding more fibre-rich foods to get the added benefit.
“The main reason why fibre is important to our immune system is that it helps to keep everything moving within our digestive system, ensuring effective absorption and digestion of our food and nutrients while eliminating toxins and waste effectively.
“Fibre-rich foods are easily found in wholegrain foods such as rye, brown rice, quinoa, spelt, brown bread and oats, fruits and vegetables (with their skin on ideally), beans, peas, pulses, nuts and seeds. Ground flaxseeds are a particular favourite and can be easily added to your cereal in the morning, sprinkled over salads and in soups, or added to a smoothie.
“Start increasing the amount of fibre you eat gradually as you may see an increase in things like trapped wind and flatulence as your gut gets used to the increased intake, which is completely normal, by the way. Make sure you are drinking plenty of water as well, as they work hand-in-hand in effective digestive function.
“Please note, if you are suffering from a digestive disorder such as IBS then please be aware that too much fibre may aggravate your symptoms and it is best to speak to your GP about what foods are right for you.”
For more from Nicola, follow her on Twitter @NicolaJShu and go to nicolashubrook.com
Katarina Johnson-Thompson Interview
Who better to ask for training tips than one of the rising stars of UK athletics? We spoke to heptathlete Katarina Johnson-Thompson for advice on getting fit and managing a super-hectic schedule.
How do you manage your training schedule?
I have seven disciplines to train for and so I try to complete them all every week. I work with Mike Holmes who is an expert in devising training schedules. An example of my average week would be the gym on Monday, Tuesday will be a technical session, I practice running and high jump on Thursday, and then have another technical session at the weekend.
What tips would you have for women who find it hard to get motivated to get to the gym?
You can exercise anytime, anywhere, it doesn’t have to be the gym. Also it helps to have something to work towards; it is hard to get motivated if you don’t have a goal to train for. Nike Training Club is amazing, as the App allows you to train anywhere you like and you set goals to unlock new work outs and training advice, which really drives you to work harder and hit your targets.
What kind of foods would you recommend to eat before/after sport?
Before training I eat slow release energy food, such as porridge or muesli, especially in the morning. Afterwards I eat protein so my muscles are able to recover, such as a protein bars followed by a meal of chicken and vegetables. I always stay hydrated during work-outs by drinking plenty of water throughout.
What do you think the benefits of exercise are for women?
It really reduces stress - no matter how bad you’re feeling exercise can make you feel better because you have achieved something positive. In college and school it definitely helped me, people always asked how I managed but training made me more focused.
What should every girl have in her gym bag?
Water to stay hydrated, an energy drink, health related gadgets, I have the Nike FuelBand and Nike Sportwatch and training kit – at the moment I am wearing the Nike Dri FIT Knit Tank - the seamless stretch knit fabric helps me move better with fewer distractions as its really comfortable.
If you could do one sport for the rest of your life, what would it be?
Athletics of course, but if I had to pick one discipline within the sport I would probably go away from the Heptathlon and pursue triple jump or the hurdles.
When things get tough, do you have a mantra that helps you push through?
When competing I think ‘you can’t be nervous, you just have to give it the best you’ve got’. I always take one event at a time and focus on the present.
If you couldn't be an athlete, what would you want to do?
I really enjoy programs like Grand Designs so would love to be an interior designer.
Of the different events, which one is your favourite sport?
High Jump
Favourite moment of the Olympics?
When I finished my 800m race, which was the second to last race, I was able to stand right by the finish line. Jessica Ennis was in the last race, so I watched her cross the line and win the Gold medal. We them ran a victory lap to say thanks to the crowd and everyone was on their feet clapping.
Who inspires you in the sporting world?
Usain Bolt inspires me a lot, the first Olympics that I watched was Beijing so he was my initial insight into the world of athletics. Now I look back at the greats such as Daley Thompson.
What’s your ultimate career goal?
To win an Olympic gold medal, I think this is every professional athlete’s goal as it is the pinnacle of the sport.
Katarina trains in Nike Dri-FIT Knit, a new apparel innovation which features seamless knit fabric for zero distraction
Doing a Duathlon
Question: Is it a good idea to sign up for two endurance races within two weeks of each other?
Answer: No, not really, but I’m doing it anyway…
I’ve been signed up to do the Berlin Marathon in September for a few months now – but when I was offered the chance to take part in the London Duathlon (the world’s largest run-bike-run event), call me crazy, but I kind of couldn’t resist.
I’ve done a triathlon before, but unlike most first time triathletes, I actually quite like the swimming part (probably because I used to do it a lot as a kid). But the bike? Definitely my least strong discipline – in fact I was so bad on race day my lace got tangled up in the wheels and I nearly crashed into a bush. So a duathlon would give me the chance to really improve my skills on a bike, as well as provide some nice cross-training for my marathon running – and it takes place in Richmond Park – which is near where my boyfriend grew up and is absolutely beautiful.
There are four different levels of duathlon you can enter – Super Sprint (5k run, 11k cycle, 5k run), Sprint (10k, 22k cycle, 5k run), Classic (10k run, 44k cycle, 5k run), and Ultra (20k run, 77k cycle, 10k run). Seeing as it’s during fashion week and very close to my marathon, I’ll probably go with the Sprint or Super Sprint distance – although the thought of cycling anything longer than my usual 45 minute spin class is pretty daunting right now!
So follow me as I try to master the duathlon in time for race day on the 15th September – I’ll be sharing my training plan, nutrition tips and any cycling know how I can gather along the way!
To enter London Duathlon or for further information regarding the event please visit londonduathlon.com
By Lauren (find me on Twitter: @laurenjsmith)
Inspiration: Mary And Bill - the UK premiere
People are amazing. Fact. And I never cease to be surprised by the focus, passion and joie de vivre that some people have for life. I've talked before on here about athletes who I find inspiring – people who do incredible things that make you want to do incredible things, too. No, we can't all win gold, run ultra-marathons or make record-breaking history (or can we?), but we can live life fully, and not feel there is anything stopping us, but ourselves. So I'm really excited to be attending the UK premiere of the feature-length documentary, Mary And Bill, which follows the journey of Mary Stroebe, a 90-year-old triathlete, and Bill Wambach, an 83-year-old high jumper, as they take on their next big sporting challenge, despite a number of obstacles in their way. If you're in need of inspiration (for fitness... for motivation... for feeling awesome and unstoppable), I have a feeling you'll find it here. And the good news is, there are still tickets left for the UK premiere. The screening takes place at The May Fair Hotel, London, on June 26, and includes a Q&A with film-maker Andrew Napier, as well as a drinks reception and goodie bag to take home. Tickets costs £15 and can be bought here. For more on the film and to watch the trailer, visit: maryandbillfilm.com.
By Amy (find me on Twitter: @Amy_Abrahams)
Eat to beat that 3pm slump
We all know that feeling when you look at the clock and it’s only 3pm. You’re tired, a bit grumpy and suddenly really hungry (already?!). Sweets and chocolate may seem like the solution to get you through the next few hours, but stop! With just a few simple food tweaks, not only can you stay feeling energised and alert, but you’ll have no need to reach for the less-than-healthy snacks, either. Nutritionist Ruth Tongue shares her tips on what to eat:
“Avoid having too many refined carbohydrates at lunch time, such as white bread, bagels and pasta. These will give you a sugar and energy slump mid afternoon. Instead, go for a lunch with low GL (glycemic load) carbohydrate such as wholegrains, beans, quinoa, lentils or sweet potato. Team these with lean protein – tuna, salmon, chicken, turkey, eggs, feta or mozzarella – then add plenty of salad or veggies. Protein keeps you alert and also feeling fuller for longer,” says Ruth.“If you do need an afternoon treat, a couple of squares of dark choccie with brazil nuts or almonds, or some fresh berries with natural yogurt will be the perfect energy booster.”
For more from Ruth, follow her on Twitter @ruthtonguebites or go to ruthtongue.com[/i]
By Amy (find me on Twitter: @Amy_Abrahams)
Do one thing: mountain climbers
Say hello to a happier, healthier, fitter you with our easy-to-follow tips and advice – don't try to do everything in one go, just do one new thing today...
I’ll be honest, I’m not very good at cross training. I love running, so that’s pretty much all I do. But I know I should build up my strength more as this will make me a better, fitter runner – especially with the Royal Parks Foundation Half Marathon (and my sub-2hr goal) coming up in October. So what should I do?
“If you’re training for a marathon or long run, it is important to prepare your muscles as well as your cardiovascular system for such an extended period of activity,” says personal trainer Becky Wells. “There are many activities you could get involved in and circuit training allows you to have a varied routine without the monotony of the same exercises.” Want to shake it up next time you’re at the gym or working out in the park? Try mountain climbers. “These are great for building up cardio endurance, core strength and agility – and require no equipment,” says Becky. Here’s how to do them:
1. Get yourself in to the start position of a full press-up.
2. Bring your right knee through to chest level, resting your foot on floor.
3. Jump up and switch legs in an alternating motion.
4. Try to do this for 30-60 seconds.
Give them a try and see how you get on. They’re simple – but, boy, are they tough! Keep track of how long you can do it for, and over time you’ll see your endurance increase.
For more tips and advice from Becky, go to beckywells.com or find her on Twitter: @beckyjoewells
By Amy (find me on Twitter: @Amy_Abrahams)
2 Spring Running Jackets We Love
1
Be still, my beating (cardio-pumped) heart! This jacket from Nike's latest collaboration with cult label Undercover seriously makes me want to run. The S/S13 Gyakusou collection is inspired by Brazilian runners and the Rio de Janeiro landscape – with technical emphasis on sweating it out in the heat comfortably, and in style. And what style – this super-lightweight, unlined jacket features a sleek hood and detachable sleeves, perfect for the unpredictable British weather (take that, spring showers). I also love the tie-waist detail – sometimes sportswear can feel bulky or 'flap' about, but this provides a contoured silhouette and a feminine touch to a seriously kick-ass jacket. The best bit about the collection? Designer Jun Takahashi's colour palette: muted, moody khaki, tangerine orange, bold blue and pared-down plum – it's urban, utilitarian and high-fashion all in one. And no garish pink in sight. We very much approve.
Nike X Undercover Gyakusou running jacket £120. To see more from the collection, go to nike.com
Click NEXT for more...
By Amy (find me on Twitter: @Amy_Abrahams)
2 Spring Running Jackets We Love
2
Monochrome is huge this season, so make the pavement your catwalk with this seriously cool number from ASICS. Streamlined and functional, with mesh lining in the body, this is the perfect jacket for those chillier runs when you're not sure a vest is enough. The long sleeves have useful thumb holes so you can cover your hands when you need to (so you can ditch the gloves for now) and there are two pockets to store your keys and phone. While taking it on a test run, I found that I didn't feel cold at the start, nor did I overheat once I'd got going, thanks to the strategically placed ventilation points which keep your temperature just right. It's also made of a lovely rustle-free fabric, which wicks the sweat away for a more comfortable experience. As a nice touch, there are reflective logos on the front and back that help keep you seen – which is exactly what you want in a jacket this chic.
Ayami jacket £65 ASICS
By Amy (find me on Twitter: @Amy_Abrahams)
Running free in Barcelona
Most press launches I go to tend to be strictly central London based. So when I was offered the chance to fly to Barcelona for 48 hours to see the launch of the new Nike Free shoe, it took, oh, about six seconds to say yes.
Myself and a string of fashion/fitness journalists from all over Europe hit the cool Catalan city for what was pretty much a top secret trip – we knew nothing about what we’d be doing aside from the fact we’d be doing it dressed head-to-toe in new Nike gear – a pretty exciting prospect for a running shoe nerd like myself!
It was probably the most active press launch I’ve ever been too – our first few hours in the city were spent running up a mountain (very, very slowly) to Parc de Montjuic – an amusement park on the top of a mountain which was closed for us to run riot in, bouncing on top of a trampoline with incredible views of the city, and a terrifying cable car ride – I had to Instagram the view between closed eyes I was so terrified!
And although we were fed well – tapas in Robert De Niro’s favourite restaurant in the city was a definite highlight – this trip was all about being fit and active. The second day saw us doing beach runs, bike rides and an exercise class with an incredibly hunky Spanish instructor.
Of course, the point of all this was to introduce the new Nike Free shoe – and we were treated to a presentation from the brand’s running experts, who explained how the super light and flexible running shoes were designed to mimic barefoot running - with different levels of support for those new to this particular running style.
As a marathon runner, I probably wouldn’t use the shoes for long runs (the 5.0 version I ran in was the beginner level – and even that I found lighter than my usual shoe), but they are supportive enough to use for short runs on the treadmill – and if they do strengthen your feet (as the Nike experts claimed) then it’s worth giving these a go to mix it up for my feet a bit. But, I did feel very supported on the 3k run up a mountain and 5km along the sand - a good a test as any for a running shoe!
By Lauren (Find me on Twitter @laurenjsmith)
The GLAMOUR interview: Hannah Cockroft (Part 1)
She's the gold medallist who wowed the nation during the Paralympics last year with her dramatic victories in the 100m and 200m. With 21 world records under her belt, and big plans for the year ahead, we asked 'Hurricane' Hannah to tell us about sport, motivation and taking on challenges.
How do you think the Paralympics changed perceptions towards disability and sport?
London 2012 has changed views on disability immensely. The best thing I was told during the Games by many people was, "When we watched you, we forgot about your disability." People were finally starting to see the ability, not the disability. The Paralympics has made us more accepted in society and community. As a disabled person, I don't get stared at in the street quite as much any more. I don't get as many sarcastic comments about my wheelchair or the way I walk. It's great to see that other disabled people are witnessing this too. I see so many more people out in the street, confident and happy with who they are, not feeling like they need to hide away.
Do you have words of inspiration you turn to when things are challenging?
My mantra is: "Those afraid of pain will never know glory." It's so true. Everyday something new on my body starts to ache. Many people ask if sitting on my legs hurts, and the answer is, yes, it does! Most wheelchair racers have no feeling in their legs, but because I can walk a little bit, I have almost full feeling, so it can be really uncomfortable. But pushing through the pain makes me feel stronger and I'm starting to get used to it now. If I gave up every time my body told me to, then no limits would be found or pushed and no podiums would be climbed.
Click NEXT for more from Hannah...
The GLAMOUR interview: Hannah Cockroft (Part 2)
If someone had told your ten-year-old self that you'd win a gold medal one day, what would you have said?
First off, I'd probably have asked them what in? Because at ten years old, I had never taken part in any sport due to attending a mainstream school. This meant that PE lessons were just not possible and sport was nowhere on my radar. But I was a very confident child, so I probably would then have said, 'Never mind one gold medal, let's go for more!' I always have, and always will, want more from myself. I like to find limits and test them as, really, you are the only person who can do this.
What advice do you have for GLAMOUR readers who want to start getting fit?
Do something easy to start with and do it with a friend so that the motivation is always there. Join the gym together, or a spinning class or just go swimming or for a walk. If you're with someone else that you can have a good gossip with, then you stop noticing the exercise and just have fun. And if you want to do it by yourself, then find something you really enjoy. If the passion isn't there, then you're not going to get up in the morning and want to do it. It's OK to try different things before you settle. I played wheelchair basketball, swam and did the seated discus before I found racing. Don't expect to be good straight away, practice makes perfect and the only way you'll keep at it is if you enjoy it.
Hannah will be regularly talking to GLAMOUR about all things sport, but if you can't wait for the next instalment (and we don't blame you), find out what she's up to on Twitter: @HCDream2012
Got a question for Hannah? Get in touch.
By Amy (Find me on Twitter @Amy_Abrahams)
Running and caffeine: what's the deal?
Is it possible to have a coffee hangover? Because after one too many flat whites today, I’m feeling a little wired and tired. But while there’s a lot of back and forth about the benefits of tea and coffee (right now, they’re both good for you, in moderation – isn’t everything?), how does caffeine impact on your health when you’re a runner?
“Caffeine can have a dehydrating effect on your body, which is not ideal when gearing up for a run as it may compromise performance,” says nutritionist Anneliese Benzie. “Caffeine also disrupts energy levels and so a sudden burst of energy will be followed by a slump which can leave you feeling lethargic and hungry.” But before I reach for the recommended herbal tea substitutes of rooibos tea or dandelion coffee (yes, there really is such a thing, Google it), I’ve heard that caffeine is also meant to help give you a boost when exercising?
“Caffeine has indeed been shown to have ergogenic effects,” says Anneliese, “but to get this benefit, it is still best to avoid drinking it throughout the day and to keep caffeine as a support for endurance exercise.” She suggests having your tea or coffee within an hour of training to really see the benefit.
I’m not quite ready to cut out my morning coffee, but I’ll definitely experiment with a pre-run caffeine boost next time I go out. How do you find caffeine affects your work out? Let us know.
Anneliese Benzie is a nutritionist and owner of Tonic Health
Boutique. Find her on Twitter@tonic_nutrition or go totonichealthboutique.com
By Amy (find me on Twitter @Amy_Abrahams)
GLAMOUR tests: Nike Free Run 5.0
So you've heard about barefoot running, but aren't sure whether it's for you... Well, the new Nike Free Run 5.0 promises to offer the benefits of barefoot running, but with just the right amount of support where you need it most. Using Nike Flywire technology, the (rather chic) design mimics the anatomy of the foot, allowing natural movement. And the light and uber-flexible sole stops your foot feeling restricted, but provides all the grip you need to run around to your heart's content.
GLAMOUR.com Picture Editor Sandra Waibl put them to the test: “After having used trainers with cushioned soles for many years, this new shoe took a little getting used to. However, they are so light and super comfortable that they soon felt really good and were great to run in.”The Nike Free Run 5.0 is available at Foot Locker priced at £84.99. For more information, go to footlocker.eu
Countdown to the London Marathon
With the London Marathon less than a day away, we asked gold medallist and record-breaking marathon runner Richard Whitehead, MBE, how he's feeling.
One of the main reasons I'm running the London Marathon is to say a big 'thank you' to London for staging the Paralympic Games and embracing us as athletes and supporting our success. The Marathon is an especially important event because it’s free to watch, so it helps engage and give something back to the people. Everyone is able to see what's going on. This year will be the first time that an amputee race is being held, so it’s a great opportunity to show what I can do on the road. This will also be the first time my little daughter, Zarah, will see me race, too, so it's extra special.
Training has gone OK! It's been really great to get a lot of support from the public when they see me training around the streets of Nottingham – after two to three hours running, I'm always grateful for a beep or a shout-out!
Good luck, Richard. We'll be cheering for you! To find out how Richard gets on, follow him on Twitter: @Marathonchamp
Why I’m running the London Marathon
My name is Lauren and aside from being the Junior Fashion Editor at GLAMOUR.COM, a pug obsessive, and hard-core Game of Thrones fan, I’m a runner.
But if I’d have told anyone I would be running the London Marathon three years ago, they would have laughed heartily in my face. Because I have never been sporty, ever. At school, I took “aesthetic” PE (which involved alternating between ‘urban dance’ and trampolining every term), the only sports team I joined at Uni was a mixed 3rd reserve netball team populated exclusively by those under five foot, and onlookers used to snigger at my running style (with good reason).
But a few years ago I decided to lace up my Asics trainers (my long-distance shoe of choice) and take up running for a very good cause. My boyfriend Andy had leukaemia when he was 18, and got through his treatment and an incredibly stressful period in his life (his Mum sadly had bowel cancer at the same time) thanks to an amazing charity – Children with Cancer.
Since he made a complete recovery, Andy has raised nearly £100,000 for the charity, but wants to raise the entire cost of his bone marrow transplant (£250,000). So I’ve come on board to help – by running marathons with him dressed in increasingly silly costumes. Last year I did it costume-free, but this year I’m donning a giant squid outfit (for no reason at all, other than it looks funny – if a bit like a penis), and will be running with Andy (dressed as Little Miss Sunshine, the charity’s mascot) on Sunday, very slowly.
So if you're watching the marathon look out for us – and if you’d like to donate to an AMAZING charity (or run for them next year), head here or tweet me @laurenjsmith. I sometimes tweet about running as well as shoes, and pugs in costumes.
PA PhotosThe tragedy in Boston
I have not yet run a marathon. Having run half marathons, I know training for 26 miles takes an extra-special kind of dedication, determination and strength that one day I hope I will have. For those people running the Boston Marathon, the starting line would have been a mix of nerves and excitement, adrenaline and anticipation. The runners would have been worrying about blisters, PBs, water stations and about whether they would see their friends and family cheering them on as they ran past. Some would have been running for health reasons, for charity, or in memory of a loved one, some would simply be running for running’s sake – the joy of just going, the challenge of the long course ahead. No one could ever have imagined that there was a greater threat.
When you start running, you think it's a solitary sport, something you can do on your own and no one has to see. And yes, it is about personal challenges and self-improvement, but it’s also about becoming part of something greater. The running community is loving and supportive, they are there to boost morale, share stories, high-five you and provide reassurance when you’re struggling. If you have the yearning to put one foot in front of the other, no matter what your experience, your speed or distance, you will find more than just a friend or two – you’ll find a family.
Targeting marathon runners and their supporters feels so personal. Those gathered in Boston were united in their desire to inspire and enjoy life. Those spectating showed the selfless kindness of standing for hours, cheering on strangers, willing others to achieve their goals. The spectator cheers with pride, with love. They make the race a better place. A marathon shows just how great people can be.
It’s hard to know how to feel after an attack like this – it is understandable to feel helpless, or scared. All we can do is try to stay good, stay strong for others and not feel broken. We must become stronger in strength and bigger in heart. We must channel that marathon spirit, stay united, be kind, think of others, not worry about the small things. When London has its own marathon this weekend, we’ll be thinking of you, Boston, we’ll be running and cheering for you, too. You are in our thoughts, and we send out all our love to those affected.
– Amy (@Amy_Abrahams)
Make your run a BRIGHT one!
We're getting our fluoro on for the Energizer Night Run on 13 April. To add a bit of bright to your running wardrobe, banish those baggy black tees and stand out with these six stylish picks...
1Fuji Packable Jacket £60 ASICS
Ultra-lightweight, this offers protection from wind and rain while being easily packable and portable.
Make your run a BRIGHT one!
2
Sports Top £7.99 H&M
Make your run a BRIGHT one!
3
Relay Capris £30 nike.com
Make your run a BRIGHT one!
4
Sports Bag £24.99 H&M
Make your run a BRIGHT one!
5
Lightning Vest £32 Sweaty Betty
Wear this brilliantly bright top over your running outfit for high-vis cool. And guess what? It comes in pink, too. (Click NEXT)
Make your run a BRIGHT one!
6
Lightning Mesh Run Vest £32 Sweaty Betty
Runner profile: Juliet Oldfield
With the Virgin London Marathon just two weeks away, we grabbed actress Juliet to see how training was going
When did you start running?
I only started running regularly last October, once I knew I was running the London Marathon! I am thoroughly enjoying the training and feel that I am definitely at my fittest. I am running the Marathon to raise money for the The Lesbian & Gay Foundation. They do great work raising awareness and supplying support. It amazes me there is still such a level of homophobia in the 21st century.
What challenges have you faced?
The most challenging times over the last few months have been sticking to the training routine when work and life have been crazy busy! I have cut down on late nights and haven't touched a glass of wine since Christmas – I have been pretending to join in the fun with virgin cocktails at events! I had a day where I had to fit in an 8mile run before dashing out to get my hair done, pick up an outfit, learn a script and then attend a book launch, before finishing the day off as a guest at the Whitechapel Gallery charity event, Art Plus Fashion. By the time I got home that night, I ached from head to toe. But I have found that however tired or busy I am, after dragging myself out the door to run, the minute I start, the endorphins kick in and I feel so much more energetic and happy for the rest of the day.
What do you love about running?
I love how running has made me feel not only fitter, but happier too – I certainly get a 'runner's high'!
What distances are you
running now?
I have built up my long runs starting from 4miles, and I am now up to 20.5miles, which is going to be my furthest before the big day. I was terrified of the idea of running for over 20 miles, so I set myself landmarks to focus on and broke the run down into quarters, which somehow made it feel more manageable...
Do you think about anything in particular when you're running?
I take in all of my surrounding while running as a distraction, almost creating a mini storyboard for myself... swans in the river, people laughing, even the smell of people smoking, sirens... generally all provoking a thought or emotion that allows me to forget about the running and just let my body get on with it! One moment that sticks out is when I ran past a man with a portion of fish and chips and I got an amazing whiff of them. As soon as I got home, I sent my partner to our local fish and chip shop to buy the biggest portion he could!
What advice would you give to others wanting to start running?
Pace yourself to avoid injuries when training and follow a plan that suits you. Most of all, have fun with it!
Juliet is running the Virgin London Marathon for The Lesbian & Gay Foundation: justgiving.com/The-Oldfield-Sisters
Follow her on Twitter: @Juliet_Oldfield
With thanks to Spine Photographic and Adidas.
By Amy (Find me on Twitter: @Amy_Abrahams)
Perfect post-run dinner (in less than 15 minutes!) Part 1
Sweet potato and feta frittata
You've just got home from your run/workout/spin class/swim. It's late. You're tired. And you're huuuungry. Can't be bothered to faff about in the kitchen? Before you skip dinner or reach for that ready meal, stop! Here nutritionist Ruth Tongue shares a quick and easy recipe that won't let you (or your stomach) down.
Ingredients
1. 1 small sweet potato, peeled and thinly sliced
2. 2 eggs, beaten with 50ml water
3. ½ red onion
4. 30g feta cheese, crumbled
5. Oil spray
6. ½ tsp chilli powder or sliced fresh chilli (optional)
Method
1. Spread the sweet potatoes out on a plate and microwave on full power for 2-3 minutes until tender.
2. Spritz a deep frying pan with oil spray and lightly fry the onion and sweet potato (adding a little water if it sticks).
3. Add the eggs, feta cheese and chilli to the pan, and cook over a medium heat for 5-7 minutes.
4. Finally, place under a hot grill to cook the top. Serve with a large green salad or green veg.
Nutritionist Ruth says, “This is a fab post-workout meal as it’s quick and simple and contains the perfect combo of good carbs and protein. Plus, the sweet potato, onion and chilli gives you an added antioxidant boost. All of which will get your muscles repaired in no time and you’ll be fresh and raring to go on your next run!”
The best thing about this meal, apart from it being absolutely delicious, is that it's foolproof - to see how I got on in the kitchen (bearing in mind I'm pretty rubbish at cooking), click next.
For more recipes and advice from Ruth, follow her on Twitter @ruthtonguebites and go to ruthtongue.com
By Amy (Find me on Twitter: @Amy_Abrahams)
Perfect post-run dinner (in less than 15 minutes!) Part 2
Et voilà! Here is a real, honest, healthy dinner - no flashy food-photography skills going on here, as you can see! So I might not win MasterChef when it comes to presentation, but not only did this frittata taste amazing, I felt perfectly sated and nourished after my post-work run. So give the recipe a go and tell me what you think. Hey, why not get creative and play with the ingredients (just don't forget the carbs) and then send me a picture of the finished product?
The main thing to remember is that it's important to eat well so your body is strong and healthy for the next day - and the next workout. This simple recipe ticks all those boxes. Happy cooking!
For more recipes from Ruth, follow her on Twitter @ruthtonguebites and go to ruthtongue.com
By Amy (find me on Twitter: @Amy_Abrahams)
GLAMOUR reads: The Lazy Runner by Laura Fountain
So you've made the decision: I want to be a runner. But now what? While there's a wealth of running resources available if you search hard enough (10K training plan? Route map app? Just Google), sometimes what you really need to know are the personal details... How do I run? Will it get easier? Does anyone else feel like me? That's where The Lazy Runner comes in – part practical guide, part running memoir, author Laura Fountain guides you through those tricky moments just like a friend running alongside you cheering you on. She takes you through her own journey, from zero running (unable to run 400 metres without stopping) to five marathons (with a sub-four-hour PB), leaving you feeling inspired by her success and clued up enough to apply her experiences to your own adventures. Full of practical advice on must-know issues such as what kit to wear and how to prepare for race day to what to do if you need the toilet (and yes, you will want to know this), it's a light and easy read that leaves you excited about running and wanting to get out there and try it yourself.
However, the book doesn't gloss over the hard parts of a runner's life – going from fitness phobic to 5k is daunting and challenging, marathon training can take over your life, injuries may strike, disappointments do happen... But throughout all this, there's that magical high from knowing you've defied expectation, that you've just done something amazing, that you feel so much healthier, that you could be sitting on the couch but you're not... you're running! That's where a big part of the book's appeal lies – there's no dodging the fact that running can be hard (and Laura tells it to you straight), but what it does make you realise is that it is hard for everyone at times. But this also means that the amazing moments people talk about are coming your way, too. They say running is addictive and The Lazy Runner shows why: along the journey, Laura picks up strength and determination, new friends and medals, new experiences and goals. If you're looking for motivation to start running, you can Google training plans and trainer reviews to your heart's content, but read this first if you want to be armed with the inside scoop on what being a runner is all about (spoiler: it's pretty darn cool).
The Lazy Runner by Laura Fountain (£4.99) is available on amazon.co.uk, iTunes, kobobooks.co.uk and other ebook distributors.
Follow Laura on Twitter: @lazygirlrunning or go to lazygirlrunning.com
By Amy (find me on Twitter: @Amy_Abrahams)
Quickfire Q&A with Nicola Adams
Nicola Adams, MBE, made history last year after becoming the first woman ever to win an Olympic gold medal in boxing. A legend and inspiration (who packs a very strong punch), we grabbed the champion to talk fitness, motivation and why she wants to get us running...
When did you start boxing?
I started when I was 12. My dad was a big boxing fan and I can remember having Muhammad Ali and Sugar Ray Leonard as heroes. But I first tried boxing because my mum went to an aerobics class and couldn't get a babysitter, so she took me with her to the gym where there was also an after-school boxing club.
What's it like being a female athlete in a very male-dominated sport? And what motivates you to keep going when things get tough?
I have a challenger attitude, so I don't get fazed by anything. You need drive and the will to win. I am motivated by knowing there are new things to achieve, new techniques to learn, and ways to improve and focus more.
How has sport changed your life (apart from winning a gold medal!)?
It keeps me fit and healthy, but I've also learnt skills for life outside of sport, such as confidence and determination. It's also provided the opportunity for team bonding within the boxing community. There are so many things, I could go on forever about how it has changed my life!
You're an ambassador for the Energizer Night Run in London on April 13 – why have you got involved?
It's a new and exciting experience that will bring people together. For me, getting involved is one way to return the favour for all the support I received during London 2012. I want to continue inspiring others to take up sport and follow their dreams.
Why do you run?
I run every day to keep fit for boxing. I like to have the time and space to myself where I can just put my headphones on, listen to music and go.
What advice do you have for GLAMOUR readers who want to get fit and healthy?
Join your local gym. Find something that motivates you. Find something different to do that you find fun and interesting... such as the Energizer Night Run!
Do you have a mantra or words of wisdom that you turn to for inspiration?
During a warm-up, I always think: ‘Be fast, be first, be the best.’
Nicola Adams will be at the Energizer Night Run – a 5km or 10km night run with after-party in Battersea Park, London, on Saturday April 13. Enter here: energizernightrun.co.uk
By Amy (find me on Twitter: @Amy_Abrahams)
Boost your endurance
Are you new to running and not sure where to start? Or have you hit a wall and don't know how get past that plateau? The trick is to make a plan. While there's nothing more liberating than 'free' running sometimes (no set time, no set distance), it's worth adding structure to your fitness schedule to push you on and help track your progress. Personal trainer David Perks suggest planning your run like you would a good story – with a beginning, a middle and an end. Here's how:
PART 1 For your introduction, warm up with a light run, at low intensity, for 5-7mins and then do three dynamic stretches. These can include:
Bum kicks Bring heel to bum speedily. Make sure knee is behind hip during movement.
Toe taps Extend arms out in front. Speedily raise straight leg to tap palm of hand. Swap legs and repeat.
Pretzel lunge Stand with feet hip-distance apart. Swing one leg out behind other leg as if doing a reverse lunge. Lower knee to floor and up again. Repeat with alternate legs.
PART 2 This is main story - aka, your active training zone. Depending on your fitness level, make it a light/moderate or moderate/high intensity. Run this phase to 70-80% output. Record your time. Next time you come to run Part 2, add 5-10% extra to your time and stick to it (eg if you ran 20mins, try 22mins next run). It's a formula to improve your continuous running time. There's no correct time to start with for Part 2 – this just gives you a base with which to constantly improve, so you set the initial challenge for yourself and go from there.
PART 3 Your conclusion prepares you for your next run. Walk or lightly jog to bring your heart down gradually. Don't just stop! A warm-down of 5-7mins should cover it and then make sure you stretch: calves, glutes, hamstrings and quads. Sounds obvious, but this is often overlooked. Stick to this formula and you'll be knocking out bestsellers.
For more from David Perks, personal trainer and exercise specialist, go to fitnessperks.co.uk
By Amy (find me on Twitter: @Amy_Abrahams)
Morning runs - to eat or not to eat?
Some people love an early morning. To those of you who do, I salute you. I often have the intention of rising earlier, knowing I could achieve so much more with a few extra hours, but good intentions mostly turn into pawing the snooze button several times, and before I know it, it's late... and I'm late. Again. This proves challenging when it comes to midweek morning runs. If you're anything like me, you'll find it incredibly hard to Get. Out. There. So hard, in fact, that if you do manage to get up early enough for a run, the last thing you want is to get up even earlier just to eat something. But can you run without fuelling up first? And even if you think you can, should you avoid eating?
“It isn’t advisable,” says nutritionist Nicola Shubrook. “The main purpose of eating before exercise is to keep your blood sugars balanced, which will provide you with the energy to actually run. Eating pre-run also helps prevent stitches or hypoglycaemia (low blood sugar levels) which can lead to dizziness or mood swings.”
But while it's usually advisable to leave at least 90 minutes before running after a meal, if you don't want to get up at the crack of dawn just to let your porridge digest, try eating something smaller instead about 30 mins before you head out. A runner's favourite? “The simple banana,” says Nicola. “As well as being a good carb to fuel your run, they are an excellent source of potassium, a mineral lost through sweating which can help prevent cramp. Just one banana can provide up to 20% of your daily potassium requirement, so get peeling!”
But, Nicola adds, “If you really cannot stomach food first thing, grab a liquid snack in the form of a glass of fruit juice (half water, half juice).”
The trick is to experiment with what works for you depending on the intensity of your workout - a slice of toast, a small pot of yoghurt or a handful of dried fruit all might do the job, but if you're running for more than an hour, you will need more sustenance. Listen to your body and monitor your energy levels. Did you slump later in the day? Maybe you haven't eaten enough... Eating right will make you feel better, which in turn will help you run better. And don't forget your post-run food, too. A strong body needs fuel – don't let it run on empty.
For more from Nicola, follow her on Twitter @NicolaJShu and go to nicolashubrook.com
By Amy (Find me on Twitter: @Amy_Abrahams)
Don't miss out! Sweaty Betty does Barrecore
We love a fitness switch-up, so take a night off the running and treat yourself to a free class of Barrecore, thanks to Sweaty Betty's latest Get Fit 4 Free campaign, Meet Me At The Barre.
Barrecore is a fusion of ballet, yoga and Pilates, with workouts combining elements of high-intensity interval training with low-impact static stretches. Sounds hard (it is!), but it's the right kind of challenging – leaving you feeling honed, toned, and just a little bit like a ballerina (and hey, even for a former tomboy/ex goth like myself, this is still pretty cool).
So how to get involved? Barrecore classes will be taking over Sweaty Betty free weekly clubs until March 10, 2013 – so you've still got time to book in for a class. Each session lasts 60 minutes, and targets all major muscle groups, promising to improve posture and alignment no matter what your fitness level.
Can't make it to a Sweaty Betty boutique? Then why not try it at home with this special workout video? Watch it here. But again, be quick – it's only online for a limited time.
For more about Meet Me At The Barre and to find out how to book a class, click here.- Amy (Find me on Twitter @Amy_Abrahams)
Brighton Half Marathon race report
On 17 February, I joined more than 10,000 runners to take on the 23rd Brighton Half Marathon. It was a glorious sunny day – unexpectedly warm, blue skies, a cheering crowd. As I stood on the start line, I was nervous, but optimistic. In the run-up to the race, its entry in my diary had simultaneously excited me, terrified me and confused me – after a challenging first half attempt back in October (see here), how was I to approach this race? Did I want to beat my previous time? Just try to finish it without walking? Or did I want to drop out altogether in fear I wasn't ready? After some thinking, my goal eventually became this: 'Just run and enjoy it.' No pressure, no expectations, just run and enjoy the view. I just wanted to finish the race smiling. Fortunately, that's exactly what I did.
I set off from London to Brighton at 5am for a 9am race start. I'd carb-loaded the night before, and had a hearty helping of porridge in the morning. I had a snack for the train, and drank plenty of water. Prep is key. Don't underestimate how much fuel your body needs. I'd also packed an energy gel in my pocket to take about 50 minutes into the race. I was feeling a little wired from the early start, but as soon as I got to Brighton, the anticipation of running with a new view bolstered my enthusiasm: one of the joys of running is seeing the world differently, whizzing by new sights, spying details you might not have previously noticed – this was going to be 13.1miles of new things to look at. Excitement kicked in.
As the race started, I thought, 'Right, let's DO this' – and less than a mile in, some local residents blasted out Eye Of The Tiger from the open window of their flat. This fantastic support continued the whole way round – the cheering was constant, the crowd willing you on every step of the way. It was the most incredible atmosphere. Four miles in (mostly uphill – ouch) was followed by a couple more miles blissfully downhill. It was at this point that I realised I was five minutes ahead of my scheduled time. 'Just keep running,' I said to myself repeatedly (yes, out loud at times – but hey, after more than an hour of running, sweating and panting, I lose some care for social etiquette). By mile 9, I was starting to feel a bit sore in my calves, but once the miles run far exceed the miles remaining, you know the end is in sight. Saying that, mile 11 and 12 weren't particularly fun, but with the 500km-to-go sign eventually appearing, I managed to find some energy to sprint finish. I looked at my watch – 2hr 1min 10sec. Oh my. Nine minutes faster than my last half. It might not be the stuff Olympic dreams are made of, but for me, this was epic. Less than a year ago, running for more than 30 minutes seemed an impossible task. Now here I was with a shiny new medal around my neck and another half marathon completed.
Sometimes you have a good race, sometimes you don't. I was lucky this time. Big thanks to all the organisers and volunteers at Brighton Half Marathon for making it such a great day. But now the question is, with my time so close to the 2hr mark, do I aim for sub 2hr next half marathon? Er, next time? Yep, there'll definitely be a next time. It's official – I'm addicted to this running stuff.- Amy (@Amy_Abrahams)
Do one thing: stretch
Say hello to a happier, healthier, fitter you with our easy-to-follow tips and advice – don't try to do everything in one go, just do one new thing today...
Today I will remember to... Stretch
Go on, be honest – who properly stretches after every fitness session? And no, I don't mean that half-arsed-two-second-lunge type of stretch. Or even that wobbly-heel-to-bottom-while-checking-your-phone move. Even the best of us have those moments where we get distracted or have to rush off, and then feel that extra ache the next day. The key is to "make sure you stretch after every single session", says Karen Weir, running coach and personal trainer. Here's how:
“Hold each stretch for 20 seconds,” says Karen. “Focus on the calf muscles (gastroc and soleus), adductors, hamstrings, glutes and quads [see image for a quad stretch]. Don’t forget your upper body, too – chest and back muscles.”
But do we need to stretch before we run as well? “Static stretching should only be done after your training session,” says Karen. “Before a run, do some gentle jogging and then some dynamic mobility exercises such as knee lifts, heel flicks and leg swings.”
So next time you think about skipping the stretching, don't! Give yourself five or ten minutes to work through these simple moves to improve flexibility and help prevent injury.
For more from Karen, follow her on Twitter @runwithkaren and go to runwithkaren.com
By Amy (@Amy_Abrahams)
After-dark running – it's a DO
Saturday nights are about having fun, partying and, er... running? Well, for one night, Team GLAMOUR will be doing exactly that as we embark on a new challenge – running a 10k for the UK's first official Energizer Night Run on Saturday 13 April.
This after-dark race takes place in London's Battersea Park, with runners able to select either a 5km or 10km route. All those taking part are given a free Energizer head torch and are encouraged to dress up in their brightest running gear to help illuminate the route. As someone who's been trying to get out of the black leggings/black vest rut for a while, this is the perfect excuse to shop, shop, shop and bring a bit of fluoro into my running life. But it's not all running - after crossing the finishing line, runners are invited to carry on the night at an exclusive after-party at Battersea Evolution, with a complimentary drink included (why thank you!).
So whether you're a seasoned runner who's looking for something different, or you're new to the sport and want a fun way to get started, why not give it a go?
Entry fee £30. To find out more and secure your place, visit here: www.energizernightrun.co.uk.- Amy (@Amy_Abrahams)
One minute with Richard Whitehead: Is sport only about winning?
Exercising in winter is hard, so to help us through the cold months, GLAMOUR asked Paralympian gold medallist and record-breaking marathon runner Richard Whitehead, MBE, to give us some little words of inspiration to keep us going...
Is sport just about winning?
No! It’s not just about gold shiny things. Sport is about challenging yourself. It’s about setting goals and having aspirations. It gives you an opportunity to break through barriers – and it’s this that enriches your life.
Yes, I may have won a gold medal, but I continue to challenge myself. That’s what it’s about. The skills of an athlete, such as determination and hard work, transfer to all aspects of your life – education, the work place…
When I’m running a marathon, I can relate to all those people who just get out there, whether walking or running. Winning a gold medal was the icing on the cake, but that’s not what sport is about – it’s about being healthy, being part of a community, and charity. If you only focus on winning, you’ll miss out on all the other great things sport has to offer.
Got a question for Richard? Leave us a comment.
For more from Richard, find him on Twitter: @Marathonchamp
Get swimming for a great cause
We love our running here at Team GLAMOUR, but it's important to do some cross-training, too. And what better reason to shake up your fitness routine than to support Marie Curie Cancer Care by taking part in this year's Swimathon – the world's biggest fundraising swim?
This fabulous event, which began in 1986 and has since raised more than £38million for charity, takes place from April 26-28, 2013 in over 600 pools around the UK. Swimmers can challenge themselves to 5k, 2.5k and 1.5k individual distances or team 5k/1.5k challenges – so there's a distance for everyone, whatever your level of swimming.
The challenge was launched this month by presenter Tim Lovejoy and gold medallist/Swimathon president/total legend Duncan Goodhew, who will be taking part in the official Swimathon Squad. Duncan said: “Swimathon provides motivation and a personal challenge to swimmers nationwide. It also offers a goal to train for, a target to achieve and a great cause to support.”
To enter and find out more, go to www.swimathon.org. Don't delay - if you enter online before 31 January, you can get half-price entry. So what are you waiting for? Dig out that cozzie and get swimming!- Amy (@Amy_Abrahams)
Recommended Reading: Be Pretty On Rest Days
If you’re keen to get running in 2013 but don’t know where to start – or are just plain terrified – how about this? Our running buddy, Style Tribe blogger and all-round awesome gal Muireann Carey-Campbell (aka Bangs And A Bun) has written an e-book to help reluctant runners “ditch the fear, lace up and hit the streets”.
Two and a half years ago, Bangs wasn’t a runner herself and in Be Pretty On Rest Days: The Badass Woman’s Guide To Running, she outlines her own journey from hopeless huffer to honed marathon veteran – and details exactly how she did it so you can, too.
It’s essential reading for those wanting to get 2013 off on the right, ahem, foot.
A virtual copy costs a mere £4.99 and can be downloaded now at bangsandabun.com/the-book.- Leisa (@leisabarnett)
On GLAMOUR's new running columnist Richard Whitehead
Who misses the Olympics and Paralympics? I know I do. It was a summer of inspiration and passion, and the whole country was rooting for Team GB. Our sporting superstars did us proud as we watched in awe as Jess Ennis, Ellie Simmonds, Mo Farah, Nicola Adams, Bradley Wiggins, David Weir, Chris Hoy and co brought in the medals and the cheers. There were so many great moments, it's impossible to pick a favourite, but one victory certainly made a huge impression on me – Richard Whitehead's 200m victory.
If you didn't see it, Google it right now. I'd never seen anything like it – an incredible feat of strength and determination. As I was watching that Saturday morning, I was sat on the sofa lazing about. Watching Richard's victory felt like a wake-up call telling me to Get. Out. There. Inspired, I put on my trainers and ran. When it felt hard, I thought of that race and what obstacles were really in my way to stop me from running. I've never felt so positive, and for the first time in my life, I ran 10 miles.
A month later, I met Richard at the Royal Parks Foundation Half Marathon. He had taken on the same 13.1mile course as Team GLAMOUR had just run. Not normally starstruck or one to ask 'celebrities' for photos, I couldn't resist telling Richard how much it had meant to see him win that gold, and what an honour it was to meet him. After chatting, I thought, ‘You know what, let's spread a bit of inspiration around’ – which is why I'm delighted to introduce a new feature on the GLAMOUR running blog, a series of Q&As with Richard.
From questions about winning gold to how he finds the motivation to train in winter, we'll be spreading a bit of that Olympic/Paralympic cheer for a little bit longer. Well, it got us through the summer – now let's get through winter still feeling fired up and ready to go.
I'd love to know what your thoughts are, and if you've got any questions for Richard, so please do get in touch!- Amy (@Amy_Abrahams)
One Minute With Richard Whitehead: Motivation
Exercising in winter is hard, so to help us through the cold, dark months, GLAMOUR asked Paralympian gold medallist and record-breaking marathon runner Richard Whitehead to give us some little words of inspiration to keep us going...
So, Richard, how do you find motivation to train in winter?It’s not easy! Even a gold medallist finds it hard to get his backside out of the door at this time of year. But when you are an elite athlete, you need to keep up your game – because your competition will be training, too. I ask myself, ‘Do I want this as much as I’ve always wanted it?’ If the answer is yes, I know I have to get out there.
Elite athlete or not, it helps to set goals to get through winter. Set small achievable goals – having positive challenges will make it easier to stay healthy and motivated at this time of year when it’s so easy to indulge.
If you’re a beginner, don’t go it alone. Find a friend who will run or walk with you. That way, it’s social and safe and you can support each other.
What helps you get going? 1. Music. Get those power tunes on your iPod. I love Swedish House Mafia and Jay-Z. Sometimes you need something a bit lighter though – on those occasions, I like a bit of Coldplay. 2. Get warm and reflective running gear. This is essential to staying safe when it’s dark. 3. Eat well. Fuel up during the day. Carbs will give you energy. I love bananas, too. I eat loads of them when I’m training for a marathon.
The key to motivation is believing you can achieve your own goals. There’s plenty of stuff I tell myself to get myself out there, but ultimately, I just need to believe in myself that I can do it.
Got a question for Richard? Leave us a comment.
For more from Richard, find him on Twitter: @Marathonchamp
GLAMOUR tries out: ASICS Running Lab (Part 1)
Time: 2hr 30mins
Cost: £200
Where: The ASICS flagship store, Oxford Street
As someone who once hid in a roundabout to avoid a PE lesson at school, signing up for a half marathon was a surprise to everyone. Choosing to then subject myself to a rigorous bio-mechanical test to measure my "physique, strength, motion and endurance" was even more unexpected. But that's exactly what I did when I paid a visit to the Asics Running Lab in London. This fantastic space uses state-of-the-art technology - the most sophisticated of its kind in the UK available to the general consumer - to give you a breakdown of your running capability.
The Running Ability Measurement involves measuring your physique (such as leg alignment and fat/muscle mass percentages), strength (which includes an assessment of hamstrings and quadriceps), form (a video of your running style helps to identify weakness/wasted energy) and endurance. The latter involves wearing a Bane from Batman mask (well, not quite...) to measure how effectively your body uses oxygen, and running on the treadmill as fast as you can go, for as long as possible as the speed increases.
The test's aim is to push you to a "state of near exhaustion" in order to determine your anaerobic threshold (AT). It wasn't actually as terrifying as it sounds - although it was awkward wearing a mask while running on a treadmill that had no front section – I got quite paranoid I would fall off. Fortunately, Lydia from Asics who conducted the test was incredibly considerate, explaining what was happening at every second, and full of positive reinforcement (“Well done! You're doing great! Keep going!”).- Amy (@Amy_Abrahams)
GLAMOUR tries out: ASICS Running Lab (Part 2)
So why know your AT, you might ask? Well, this handy piece of data can help you understand just how well your body can function, and is something that sports professionals use to tailor their training to their specific needs. It also provides an estimate of how fast you will run your marathon or half-marathon by determining what pace you can sustain based on the efficiency of your cardio-respiratory system. This is exciting scientific stuff. Having run the Royal Parks Foundation half marathon in 2hrs 10min back in October, it was interesting to find out that my estimated time based on my AT is 1hr 57min. So I now feel like I have the potential to improve. With the Brighton Half Marathon in February, I wonder how many minutes I can knock off my time if I take on board what the Running Lab has taught me. You can also improve your AT, so with more training, it might be worth having the test again to see if I’ve made progress.
The test provides you with a number of documents to take home (including your foot ID and a body composition analysis – which reports on your weight, fat levels and muscle mass), plus a 15-page report that you get sent a week later, once all the findings have been analysed. You also get a DVD of your running form so you can see exactly what your feet do when they pound the ground. The report identifies areas that are prone to injury and suggests ways to improve endurance and technique. It helps you identity which parts of your body need strengthening, where any muscular discrepancies may be, and whether your trainers are the most suitable fit. One of my feet seriously over-pronates, whereas the other under-pronates, so one of the main things I need to work on is strengthening my body to try to decrease this, and to concentrate on form to keep my body as aligned as possible (guess I'd better watch those arms swinging across my chest...).
So who is this test aimed at? Anyone really. As someone who has only taken up running in the last six months, it's a great way to focus your training and technique. Whereas if you are an established runner, but feel like you've hit a wall, it provides an insight into ways you can improve based on your physical data. It’s a bit pricey, but for anyone getting serious about sport and wanting to understand their body better, it's a real eye-opener, and a great way to increase your performance.
Go to www.asics.co.uk for more information.- Amy (@Amy_Abrahams)
After Dark Run Club
It's hard to keep up with running when the nights are so dark – it's cold and wet and you worry about how safe it is to go out on your own. So what's the solution? Don't go it alone! Find a local running club you can join – not only can it help you meet like-minded people, but it's a great way to keep you motivated. Team GLAMOUR popped along to the launch of Boutique Sport's After Dark run club to give it a go. The free, women-only sessions offer a 7K route around Hyde Park, with two leaders each running at a different pace so no one gets left behind.
The weather was pretty unforgiving the night we went – but actually, once you get warmed up, it's quite exhilarating running in the rain. And after you've finished, you get to mingle in Whole Foods with the other runners, feeling a little bit smug, while sampling the complimentary drinks and snacks. All that and still home at a decent time? Not bad for cold and dark Monday night...
After Dark run sessions, in association with Whole Foods and Lorna Jane Activewear, meet at Whole Foods Market, Piccadilly Circus, at 6.30pm, every Monday until 3 December.
To join an After Dark session, visit boutiquesport.com for information.- Amy (@Amy_Abrahams)
Race Day! (Part 1)
We did it! After 16 weeks of training, endless excitement and a fair amount of nerves, Team GLAMOUR finally ran the Royal Parks Foundation Half Marathon on October 7. And boy, did we do good.
That's not to say it was an easy run. Having never run more than ten miles, I always knew it was going to be a challenge, but it turned out to be one of the hardest runs I've ever done. While it was a freakishly sunny morning for a cool autumn Sunday and the views of London landmarks made it a picture-perfect route, by mile seven I was already feeling like I'd completely run out of energy. Cue a rather painful last hour just trying to get through it all. But finally – finally! – I made the finish, crossing the line at a respectable 2hr 10m 25s (yes, ever second counts). The sense of achievement was epic – made all the more so because it felt so bloody difficult.
With the team gathering afterwards at the Mind tent, we made good use of the refreshments on offer, recharged our batteries and said, “Never again!” Though I'm happy to report that just 24hours later, the team was discussing, “What next?” – so that just shows how addictive running can be.- Amy (@Amy_Abrahams)
Race Day! (Part 2)
So what did I learn?
1. Don't start too fast. I knew this – I really KNEW this – but nonetheless, the excitement got to me, and for the first 10K I felt really strong, whizzing by in 56mins. Probably a 10K PB. But I wasn't there to run a 10K, and I really should have dropped the speed a bit. I definitely think I paid for this later.
2. Eat properly. And when I say 'properly', I mean, 'a lot'. My little bowl of porridge would have been great for a day at the office, but was clearly not enough for 13 miles. I was so paranoid about getting a bad stomach, or needing the loo, or just being too full of food to feel comfortable that I under-ate, and then, like a car without petrol, I just came to a grinding stop after seven miles and had to walk for a minute or so. Even when I started running again, I had slowed down so much because my legs had nothing left in them. Next time, I'll be having porridge – and then toast and peanut butter. And an energy drink. And I'll carry some energy gels or beans on me, just in case. The motto, 'Be prepared' stands true – sadly, I wasn't.- Amy (@Amy_Abrahams)
Race Day! (Part 3)
Despite knowing I could have done a bit better, it's hard to feel too bad about things because it was my first half marathon and I never, ever imagined I'd actually be able to run that distance. Having never been a sporty person – having always thought running 13 miles was what other people did – I can now call myself a runner. And that makes me pretty proud. Plus, with Team GLAMOUR raising more than £6,500 for Mind, I'd say running the Royal Parks half marathon earns a place in my list of Life's Great Moments. Because it's not just what we've done that makes me happy, but it's what's to come. A healthier, happier, more active way of living.
A huge well done to the rest of Team GLAMOUR – guys, you did GOOD! And here's to the Royal Parks Foundation Half Marathon in 2013. In the meantime, I've signed up for the Brighton Half Marathon in February to keep me going through the winter... I'll let you know how I get on.- Amy (@Amy_Abrahams)
Blue Cow Yoga
It's not all running, running, running for Team GLAMOUR - sometimes you need to mix it up to work different muscles and build your core strength. Which is why we were delighted to attend the latest event by the lovely people at Sport Boutique, who organise fitness events for women with a style/beauty twist – so, right up our street! This event was a class at Blue Cow Yoga in the city near Bank, followed by a yoga running clinic, topped off with a complimentary cocktail and a fabulous goodie bag full of healthy treats to take home. Amazing.
If you thought yoga was just an opportunity to lie on a mat and go to sleep, think again. This was one seriously active class, full of Downward Dogs, Planks and Warriors. But if you were a beginner like me, it didn't matter – the class was welcoming and led clearly, and you finished feeling stretched out and invigorated. And ready for a cocktail! Which very conveniently, was where we were headed next.
Nothing like feeling saintly while drinking a Cosmopolitan. It was so much fun, we can't wait for the next event.
Boutique Sport hosts free events for women across London. For further details regarding Boutique Sport or to request further details about the next event, please visit boutiquesport.com.- Amy (@Amy_Abrahams)
Runners, Work Those Bums!
When it comes to bum clenches, Team GLAMOUR are pros - thanks to Tim Weeks, the running trainer who specialises in women’s fitness.
Tim paid us a lunchtime visit to talk running confidence and allay any worries we had about making it round the 13.1mile course. With race day fast approaching and half-marathon nerves officially engaged, the team were definitely in need of a motivation boost.
So, why the clenches? It turns out that a strong bum can leave you running fit and avoiding injury. As we talked hip pain and knee strain, Tim gave us a little biology lesson (complete with stick-women illustrations) about why hard-working glutes can take the pressure off other parts of your body and keep your core nice and strong. The quickest, least labour-intensive way to get buns of steel? Clenches. This is how Tim got Team GLAMOUR squeezing those cheeks for three whole minutes (seriously, it's harder than you'd think!) while we talked over other running issues.
And what were the other issues? Well, the main one was that terrifying question going round all our heads: “Will we actually be able to finish the course?” Training for a half marathon is a challenging process where you can get bogged down by PBs and the pressure to perform, so it was great to talk it all through to refocus on why we are doing it. And the reason? Yes, to get fit and be healthy, but ultimately, that's secondary to our main agenda: to increase awareness of GLAMOUR's campaign, Hey, It’s OK To Talk About Depression, and raise a load of money for Mind.
Tim asked us, “Do you want to win the race?” Erm, no. “Do you want to do your bit for an important cause and have some fun?” Oh, yeah – that's the one! Approaching the race feeling optimistic and excited is half the battle – thanks to our little pep talk, Team GLAMOUR are back on track and more excited than ever.
For more about Tim, go to timweeks.co.uk.
To sponsor Team GLAMOUR, click here.- Amy (@Amy_Abrahams)
Top Five Race Day Tips
Muireann Carey-Campbell - aka Style Tribe blogger Bangs And A Bun, founder of running blog Spikes & Heels and marathon doer extraordinaire - gives us an 11th hour pep talk. Hell yes, we're nervous!
So, you’ve trained your behind off, been marking the days off on your calendar, endured the blood, sweat and tears and now, all of a sudden, race day is here. You’re probably feeling nervous, questioning whether the training has paid off and if you can really do it. My answer; of course you can!
Here are some race day tips to help your day go smoothly.
The Night Before
The night before, ensure you lay out all the kit you want to wear, pin your race number to your shirt, eat a good dinner and get to bed at a reasonable hour. You want to be well-rested and not have to run around in the morning worrying about where you put your lucky underwear.
Be Timely
If the race starts at 10am, don’t think you can just rock up at 9:45 and get going. There’s bag check, long lines for the loos, finding your starting pen and just generally soooooo many people around. It can be intimidating, especially if it’s your first race. Race day is full of great vibes, get there early to allow yourself enough time to get sorted. You don’t want to feel rushed.
What Worked in Training Works in the Race
All the excitement and adrenalin of the day can throw you off your game plan, but it’s important to remember that you’ve most likely been training for at least three months - the things you learned during that time that work for you are what will carry you through your race. Don’t go changing tack at the last minute. So, if you know you can run at least 5K without liquids, you don’t need to stop at the first water station. Most people panic and take water at every station when you wouldn’t necessarily have been taking fluids so frequently in training.
Start Off Steady
By the time the gun goes, you’re so hyped up, you want to take off like the clappers. Go easy, young grasshopper! I made that mistake in many of my early races – went off too fast and by mile nine, I’d really be suffering. Pace yourself at the start, find your groove – don’t waste energy weaving in and out of people and trying to get ahead. Don’t worry about others going faster than you. Lock in to what you know has worked for you in training.
Enjoy It!
With all the hardships of training, race day should really be a celebration of all the work you’ve put in. Enjoy it! Every mile is an achievement. Soak in every clap and cheer from the crowd; you’ve earned it. Think of where you were when you first started training compared to where you are fitness-wise now. Even when the going gets tough in the race, you’ll find moments to celebrate and when you see that finish line, throw your hands up, smile, and cross it like the true champion you are.
Matt Roberts: A Beginner's Guide To Running
In case it hasn’t become abundantly apparent over the course of this blog, Team GLAMOUR has needed a lot of support in getting running – and a lot of that has come courtesy of Matt Roberts.
Since it’s not in our nature to be greedy, we're sharing him – and his wisdom – with you through our Beginner’s Guide To Running video, which you can watch exclusively here.
Enjoy (and please DON'T judge us too harshly in our Spandex)!- Team GLAMOUR
See The (Day)Light: Part 1
I have a confession. Once upon a time I only ever ran at night. Why? So no one could see me. I'd find the quietest streets around my home, wear the baggiest clothes, and would run hoping to avoid any another human being. However, fast-forward 14 weeks, and I'm setting out in skin-tight sportswear, in the daytime, no make-up, and I couldn't care less who sees me. So what's changed? Everything, but not for the reasons I thought.
I know I'm not alone in once having the mantra 'Everything will be better when I'm slimmer' - that feeling that once you lose those few pounds/half a stone/whatever, suddenly amazing opportunities, good times and love will just fall in to your lap. So when I used to do exercise, all enjoyment of it was hinged on the fact that I wanted to lose weight – that I was running to be thin, and that if if didn't happen, the exercise was a failure. Unsurprisingly, I never sustained an exercise habit because my focus was wrong – it was focused only on what I didn't like about myself, and weighted with negative associations set to self-sabotage at the first hurdle or disappointment.
Something changed when I signed up for the half marathon. Suddenly my goal wasn't to lose weight, it was to be able to run 13 miles and raise money for Mind with my colleagues. I won't lie and say there wasn't the thought that I would lose some weight, but that wasn't the main goal. In fact, after weeks of training, I don't seem to have lost any weight at all. This is hilarious – because I feel the best I ever have. However, I do think my body has changed shape, it's definitely toned up, and I feel stronger. But weight loss? That's not my priority any more.
I'm not going to say 14 weeks of running has cured a lifetime of insecurities – that would be naïve. We all have days when we don't feel great, I'm still never going to feel confident in skinny jeans, but that's OK, I can live with that. But seeing the progress you can make through exercise, week in week out, has been satisfying and encouraging. In fact, it's more than that - it's empowering. Taking control of your health, achieving and beating personal challenges you set yourself (I'll just run for 20 mins... I'll run 5K... I'm going to smash an hour... Oh, wow, I'm still going at 11 miles...), helps you feel proud of yourself, proud of what your body can achieve, and determined not to beat it down any more with faddy diets or negative thinking.
Now, I'll run whenever I want and I'll wear whatever helps me stay cool and comfortable. I run for myself, and I don't care who sees. If other people want to think I look horrible, sweaty, red-faced or fat, let them. Our campaign, Hey, It's OK, is all about getting women to talk openly about their lives and the issues they may face. For me, body confidence is a work-in-progress, but by recognising that my body needs to be strong and nourished, I think I may have finally laid a few demons to rest.
How confident do you feel when exercising? Click NEXT for some shocking findings by Mind.- Amy (@Amy_Abrahams)
See The (Day)Light: Part 2
How confident are you when it comes to exercise? Do you save your running for dark evenings or early mornings when no one is around? Or do you cover up in baggy clothes afraid of people seeing your body? A study by Mind of nearly 1,500 women found some worrying results about how self-esteem issues can prevent us exercising as much as we'd like.
The study found that:
9 out of 10 women aged 18-35 battle low self-esteem when considering outdoor exercise
7 out of 10 feel conscious about their body shape when they exercise in public
Over 55% said they exercised very early in the morning or late at night solely to avoid being seen by others
Over 70% of women choose to exercise in a location where they’re unlikely to bump into anyone they know
Over 60% don’t leave the home when exercising, so as not to be seen in public
59% wear baggy clothing when exercising in order to hide their figure
Outdoor exercise can be as effective as antidepressants in treating mild to moderate depression and anxiety, and is increasingly being recognised and prescribed as a form of therapy. However, we have to be able to 'get out there' in the first place – which means taking conscious steps to help ourselves and each other.
Beth Murphy, head of information at Mind says: “We all know that walking, cycling, even gardening are good for our mental health, however, for many of us, exercising in the great outdoors can be incredibly daunting, especially if already feeling low and self-confidence is at rock bottom. At these times you can feel like the only person in the world experiencing this, but Mind’s research highlights that far from being alone, 90% of women are in exactly the same boat.
“It’s time we start talking about how exercise makes us feel. We urge women to take the first step, invite a friend on a nature date and begin to support each other in taking care of our mental wellbeing.”
As part of the Ecominds Feel Better Outside, Feel Better Inside campaign, Mind is calling for women to start talking openly about outdoor exercise. For more informations, see here.- Amy (@Amy_Abrahams)
One Minute With Matt Roberts: Booze
Personal-trainer-to-the-stars Matt Roberts is one of the UK’s leading exercise experts, so we grabbed him for a quick chat to talk all things fitness.
Booze - tell it to us straight. How much should we be drinking?
MATT: Alcohol is comprised of 'empty calories' as it has no nutritional benefits to the body. At 7kcals per gram, it is nearer to the calories found in fat than it is to those found in protein and carbohydrates. With large amounts of the alcohol you drink turning to sugar, it’s the equivalent to eating sugar from a bowl.There is nothing wrong with drinking in moderation (2-3 units, two times per week) with the best choices being Champagne and clear spirits with a diet mixer (from a calorie perspective). However, regular excessive drinking or binge drinking can have adverse effects on your health in terms of liver and kidney function as well as weight gain and should be seen as an occasional pleasure, rather than an emotional crutch or de-stresser.
For more information, visit www.mattroberts.co.uk.
One Minute With Matt Roberts: Diet
Personal-trainer-to-the-stars Matt Roberts is one of the UK’s leading exercise experts, so we grabbed him for a quick chat to talk all things fitness.
What foods should we all be eating? Have you got a typical meal plan?
MATT: A typical meal plan should always consist of a balance of protein, complex carbohydrates and good fats. We need a combination of all three of these for our bodies to be able to function at an optimal level.
Predominantly lean forms of protein such as chicken or white fish combined with vegetables for vitamins and fibre, and a small portion of carbohydrate, such as couscous, quinoa or wild rice, are the basis of a meal composition.
Fads and diets will always tend to eliminate one of the key elements from these food groups. Although short-term you may see some results, in the long-term, your body cannot function without a balance of all the food groups. Your ability to sustain this long-term becomes impossible and you fail at the diet, leaving you feeling deflated and, within a couple of weeks, back to where you started. A healthy eating plan that is balanced, sustainable and achievable is the key to long-term health, happiness and vitality.
Do you have any food vices?
MATT: Like everyone, I am partial to the odd dessert or two, but I tell myself it is all about things in moderation. Life is for living at the end of the day!
For more information, visit www.mattroberts.co.uk.
Calling All Shopaholics!
Team GLAMOUR may be running a half marathon in support of Mind, but if shopping’s more your bag, never fear: we’ve found just the event for you to get involved with to give the charity a boost.
Fair Fashion Fair, a “socially conscious” event which stocks an edit of the best fashion, accessories and homewares sourced exclusively from charity shops, will be popping up in Notting Hill on Saturday 8 and Sunday 9 September – and, this time around, everything up for grabs has been sourced from Mind-run outlets.
About as far from your tired, jumble sale-style second hand trawling as they come, FFF presents its bargains in a gorgeous and eye-catching way, making them a pleasure, rather than a chore, to find.
“I really just want people to realise what fashion gems are already out there for the taking, in the hope that by extending the life cycle of clothes the need for so much mass production and its damaging effect on the environment will be reduced,” explains FFF founder and event organiser Jade Alice Galston. “The pop-up shop will open shoppers’ eyes to a new kind of charity shop and a fresh way of shopping.”
Prepare to get stuck in at The Print Rooms, 34 Hereford Road (just off Westbourne Grove), Notting Hill, London W2 5AJ. For more information, visit fairfashionfair.co.uk.- Leisa (@leisabarnett)
One Minute With Matt Roberts: Motivation
Personal-trainer-to-the-stars Matt Roberts is one of the UK’s leading exercise experts, so we grabbed him for a quick chat to talk all things fitness.
What's your top tip for boosting motivation when someone really, really doesn't want to work out?
MATT: Always have a goal. You will find that you are always willing to work when you can visualise an achievement at the end.
Your goal should be “SMART” - Specific, Measureable, Achievable, Realistic and Time sensitive. You should also have goals that are short- and medium-term, to help get you to your longer-term goal, so that the end result doesn’t seem unachievable or too far ahead in time.
For example, if your long-term goal is to lose a stone, then you could set a short-term goal of losing 2lbs per week consistently and have a medium-term goal of increasing muscle mass by 4%.
By focusing on the more short-term aims, you’ll reach your longer-term goal much sooner than you would have thought.
For more information, visit www.mattroberts.co.uk.
Run Home? Make It A DO
Crowded trains? Sweaty armpit in your face? Huge rucksack bashing into your back? Ah, it could only be rush hour. But now there's an alternative if you want to beat the commuter squeeze.... Run home. Er, really? Really.
How? Thanks to the genius free scheme, Samsung Home Run, you can join a guided run to several different destinations, while also having your bag carried for you. Now that is an incentive.
I ran the Oxford Circus to Finsbury Park route, and it was a joy running through the lush green of Regent's Park and urban buzz of Camden, continuing on ’til local sights came into view. Running with a bunch of strangers could have been weird, but everyone was so lovely, keen to chat, and the pace was always doable – if you needed to slow down, there was always someone by your side to keep you company.
Clocking up 4.35 miles, it was my workout sorted before I'd even got home, and left me the whole evening to relax (and feel just that little bit smug).
The running routes are available across the Tube network, covering distances between two to six miles, with journeys including Canary Wharf to Waterloo, Waterloo to Clapham Junction, Liverpool Street to Leyton and London Bridge to Greenwich. And with the Olympics adding to congestion in the capital, Samsung Home Run has increased the number of routes to 44 a week to accommodate the need for alternative transport.
Not only do you get a healthy glow from the exercise, but you can also do your bit for charity by downloading the Samsung Hope Relay app. For every mile you run, Samsung will be donating £1 to charity. Now you can’t argue with that. The feel-good possibilities are endless!
Run Home? Yes, please - I plan to do it every week.- Amy (@Amy_Abrahams)
PS. Yes, that is me in the front in the blue top. Yes, I am red-faced and sweaty – but I don’t care, because I just ran home!
For more information, visit: www.homerunlondon.com.
Team GLAMOUR are taking on the Royal Parks Half Marathon on October 7 to raise money for Mind. To find out more and sponsor the team, please visit: uk.virginmoneygiving.com.
- Amy (@Amy_Abrahams)
Know Your Dominant Side
Don’t worry, we haven’t gone all Fifty Shades on you – we’re talking about ways to get a better, more balanced body.
Most people find they are stronger on one side of their body than the other. Stand on one leg and hold it for about 30 seconds, then switch. Did one leg struggle more than the other? Chances are, that’s your dominant side. While it’s natural to have a stronger side, it’s important to help balance things out as a stronger and more balanced body will help to reduce injury and assist in helping you to get a better performance from your run.
Our Matt Roberts personal trainer Vicky Smith suggests that by “performing single-sided resistance and weight-based exercises, this will allow the body to strengthen the weaker side and not allow the dominance of the stronger side to provide the power to do the majority of the work.”
So what’s a GLAMOUR runner to do? There are lots of exercises you can add into your workout to help your body strengthen up – here are three to try this week:
1. Lunges: Do 10 with your left leg. Then 10 with your right. Make sure that your front knee does not go past your toe when lunging forward.
2. Single Leg Hop Over: As it sounds, hop sideways as far across as you can with one leg, then hop back over with the other. Do as many as you can in 40 seconds.
3. Side Plank With Leg Raise: Adopt plank position on your side, with arm extended. Keeping the movement controlled, lift the top leg up and down. Do 10, alternating on each side.
Got a question for Becky and Vicky? Get in touch. For more information on Training With You, visit www.conviviality.com and www.mattroberts.co.uk.- Amy (@Amy_Abrahams)
Introducing Team GLAMOUR
James Williams
Associate Editor
I absolutely LOATHE running and it is the last form of exercise I would ever choose to do! Spinning, rowing, circuits, weight training – no problem at all, but running is my idea of hell. So I’m hoping that signing up for this half marathon will help me get over my phobia. Otherwise, I’m screwed! I’m banking on the power of some booming Nicki Minaj to get me through the trickier parts…
On the plus side, I can now indulge in guilt-free carbs – every cloud…Follow James on Twitter: @JamesConradW12
Introducing Team GLAMOUR
Karen Preston
Fashion Editor
I'm looking forward to running the half marathon with my work colleagues and hopefully raising lots of money for Mind. Also, I love the challenge of trying to beat the time it took me to run the last half marathon that I did.
I have always loved exercising, but running is something I definitely have to work hard at and make myself do. I enjoy the time running and exercise gives me to escape into my own world.
Introducing Team GLAMOUR
Amy Abrahams
Deputy Chief Sub Editor
I may not be a natural runner, but I do love a challenge – and a half marathon is certainly that. However, as a red lipstick/50s fashion/impractical-shoe kind of girl, I have to admit that getting into running shorts and super-tight Lycra makes me slightly nervous – nearly as much as the running itself!
But putting aside the terrors of bodycon sportswear, what I’m really looking forward to is escaping my comfort zone by taking on 13.1 miles, and working with my amazing colleagues to raise awareness of GLAMOUR’s Hey, It’s OK campaign and the important work of Mind. Here’s to an incredible (exhausting, scary) experience – I can’t wait.
My running DOs:
1. Queens Of The Stone Age. Rock music is the way forward (literally)
2. Really bad trance music (should probably have kept quiet about that one…)
3. Sleep. Lots of it
4. Food. Lots of it
5. Getting your gait analysed. It WILL help you. Check out Asics
6. Good support (No. Not a bra – but that too.) Praise be for Twitter. Team GLAMOUR are always there for a motivational 140 characters should you need it
7. A trusty foundation. Sports-induced red face? Pah. No one can see that now
8. A healthy dose of realism. Found out you’re not the best at this? That’s OK. You can work at it – and the results will be even more amazing
9. An extra half an hour in your day. Find it. Befriend it. Use it. Abuse it. Mine is at 7.15am10. Off days. Everyone needs time to recharge. Worship these precious 24 hours… and relax!
Follow Amy on Twitter: @Amy_Abrahams
Introducing Team GLAMOUR
Alex Lunt
Fashion Assistant
I’m looking forward to getting fit and healthy, but nervous about being able to complete the entire thing... Classic 90s dance music will get me through though (I hope!) #guiltypleasures
Follow Alex on Twitter: @alexandralunt
Introducing Team GLAMOUR
Chad Rogers
Celebrity Producer for GLAMOUR & GQ Awards
I am looking forward to being challenged, getting fitter and proving to myself that I can do it. I am also very much looking forward to kicking James Williams' ass!
I'm nervous about James Williams beating me and, of course, getting caught short and having to pull a Paula Radcliffe.While running, I listen to an assortment of high-energy music including Beyoncé, Jessie J, Coldplay, David Guetta, Katy Perry, Calvin Harris and, when I really want to fly, Mötley Crüe and AC/DC (don't judge me, I'm a headbanger at heart).
I’ve been on a pretty strict diet for the last few weeks (must get a six-pack, must get a six-pack), so after I run I usually have a protein shake. I do try to eat healthily… However, I had a huge piece of chocolate cake the other day, but it was a friend’s birthday and it is bad luck not to have some – or that's at least what I told myself...
Follow Chad on Twitter: @CthomasR
Introducing Team GLAMOUR
Eleanor Welsh
Bookings Editor
I’ve been running for about 18 months now, and completed my first half marathon last September. My downfall is that I’m a fair-weather runner and always let myself off the hook if it’s raining... This means that my running has been a bit hit and miss over the last six months, um, probably more miss if I’m completely honest. I have no willpower! And it’s been raining for months! So it feels good to have something to train for again, and I am going to have to force myself to get out there and run, rain or shine.
Many of my close friends have struggled with depression so GLAMOUR’s Hey, It’s OK campaign is something I feel strongly about.
Introducing Team GLAMOUR
Hope Lawrie
Senior Fashion Assistant
I am looking forward to getting fit and getting in shape, but I am beyond nervous (as in, wake-up-in-the-middle-of-the-night-in-cold-sweats nervous) about it as I am not a natural runner by any stretch of the imagination...
The way to get through a run? Very, very loud music to take my mind off it!
Introducing Team GLAMOUR
Helen Whitaker
Entertainment editor
I’m looking forward to (hopefully) getting a lot fitter, and the smug glow that comes with being one of those people who says, “Yeah, I did an easy 5k before work.” Having a goal to work towards is definitely keeping my motivation levels up. Well, that and my competitive Leo streak, as my worst fear is humiliating myself on the day by being unable to finish in front of all my GLAMOUR peers!
Follow Helen on Twitter: @helbobwhitaker
Introducing Team GLAMOUR
Sarah Jossel
Beauty Assistant
I am so excited to run and train as a group. I did the Virgin London Marathon this year on my own and I found the training was sometimes quite lonely.
Key to my success for the full marathon? Eye Of The Tiger on repeat and knowing there was a huge chocolate milkshake waiting for me at the end.
My advice? Remember that so much of running is in the mind. Keep telling yourself you can do it and before you know it – you’re done. Oh, and that feeling of crossing the finish line... There’s nothing quite like it! GO TEAM GLAMOUR!
Follow Sarah on Twitter: @sarahjossel
Introducing Team GLAMOUR
Debbie Morgan
Acting Business Manager
I’m really looking forward to training again, particularly as part of a group! I ran the Royal Parks Half Marathon last year with a friend and enjoyed it so much I signed up for the Virgin London Marathon, which I ran earlier this year.
I always used to laugh off everyone who said running is addictive… But they weren’t lying! As soon as I finished the marathon I was looking into which run I could sign up for next, and here I am.I shall admit here to particularly enjoying a 90s classic or two en route (enter Rhythm Of The Night), and taking great pleasure in eating as much pasta as I like! Happy days!
Introducing Team GLAMOUR
Jess Purdue
Assistant to the Publishing Director
I'm really looking forward to running the Royal Parks Half Marathon in October.
I've never run something like that before. To be honest, I last about five minutes on a treadmill, and 15 minutes if I'm running outside, so this is going to be a bit of a challenge. I'm relying on loud music and plenty of chocolate to get me through.
Introducing Team GLAMOUR
Leisa Barnett
Fashion & Style Editor, GLAMOUR.com
Over the past twelve months I’ve thrown myself out of a plane and taken trapeze lessons – but running a half marathon is, honestly, by far, the biggest challenge I’ve set for myself. Maybe ever! I’m not a naturally sporty person and certainly not a natural runner. (When I went to Asics to have my gait analysed, the expert put me on the treadmill – and I promptly shot off the back of it, comedy sketch-style. I had to admit, red-faced, that I’d never been on one before.)
I am relying on the enthusiasm and support of Team GLAMOUR to get me through – as well, of course, the promise of slimmer thighs and ACTUAL ABS. Wish me luck.
Follow Leisa on Twitter: @leisabarnett
Introducing Team GLAMOUR
Lucy Grosse
Advertising Account Manager
Aims for the run: increasing my level of fitness, staying focused, and upping my intake of pasta (keen).
Music I will be training to: a mix of current and recent top 40 tunes. Commercial Queen.
Things I’m most looking forward to: the finish line.
Introducing Team GLAMOUR
Victoria Ibbetson
Designer
I am pretty unfit, so this is going to be a real challenge for me. Last year I regularly ran twice a week but since then my fitness levels have taken a nosedive. I’m also a fair-weather runner – I’m happy in a sunshine-filled park but with the first rain drops I’ll be running inside!
I’m most looking forward to increasing my fitness levels and being able to gorge on chocolate after I cross the finishing line. And I’ll be needing my favourite, most cheesy, musical tracks to get me over that line!
Follow Vicky on Twitter: @vixiebell
This Is The Before Shot
Team GLAMOUR are a happy bunch. At least, we were in this picture, all anticipation of a rigorous training session and the warm glow of smugness that follows it. When will we ever learn...?!
This session, Vicky and Becky introduced us to something called Mountain Climbers. Google it. No, it probably doesn’t sound that bad – but when it’s the last exercise in your reps, and the heavens have just opened, and you’re doing it in the mud, we’d venture to bet that you’d want to cry, too.
What’s keeping us going? That it’s all for a brilliant cause, of course.
Got a question for Becky and Vicky? Get in touch. For more information on Training With You, visit www.conviviality.com and www.mattroberts.co.uk.
- Leisa (@leisabarnett)
Finding Your Dream (Running) Shoe - Part 1
We all know putting in the mileage helps you prepare for a half marathon. But what about your trainers? Yes... Look down. "These old things?" you say. "They’ll do me fine... Er, won’t they?" Well, the short answer is, no.
While new trainers might not be as sexy as a pair of Louboutins, when it comes to helping your reach your running potential, a well-chosen pair of trainers will quickly become your new best friend.
Get your gait analysed
This means finding out how you run and how you can protect your body from injury. Wearing the wrong pair of trainers can lead to physical problems (anything from shin splints to broken, black toenails – nice...), and can reduce your running performance.
So to find out how our legs were working, Team GLAMOUR took a trip to the Asics store on Argyll Street in London to get our feet mapped and our gait analysed.
Click NEXT to read all about it!- Amy (@Amy_Abrahams)
Finding Your Dream (Running) Shoe - Part 2
Pronation
The main focus of gait analysis is to assess the level of pronation – this is the way your foot rolls inwards as your heel hits the ground. Depending on your feet, you may over-pronate (roll in too much) or under-pronate (where your feet don’t roll enough). Once you know this, you can get matched up with the right trainers that provide the appropriate level of support for you. It’s a bit like dating. Your perfect shoe needs to tick the right amount of boxes and be the correct fit. You need to feel comfortable in each other’s company, and happy to spend the hours in very close proximity.
3D foot mapping
Each Team GLAMOUR runner started off by getting 3D foot mapping. The latest technology in gait analysis, this scans your foot to get a precise measurement of every aspect of your foot – revealing, among other things, which foot is bigger and what the differences in arch are, as well as the angle at which your foot pronates. It's incredible to see your foot in such a detailed manner, and makes you realise that feet are a bit more useful that just being there to show off a pretty pedi.
Video gait analysis
Armed with your data, you set off for video gait analysis. This involved running for a few minutes on the treadmill while your feet are recorded (as demonstrated by Chad, left). Watching the playback – in slow motion – can be a little strange, after all, it's not often you see yourself running from behind. But what becomes clear very quickly is how everyone has a very individual style of running. For instance, my left foot over-pronates, whereas my right tends to put too much pressure on the outside of my foot. No wonder I've been experiencing muscular problems in my shin – my feet were doing completely different things and my knackered old trainers were doing nothing to help the situation.
Through assessing my running style, the absolutely brilliant and helpful Daniel from Asics worked out which trainers would help correct my problem, without adding to my discomfort. For me, the emphasis was on support and structure, so Daniel advised me to get the Gel-Nimbus – a trainer so chic, I might ditch the desire for Louboutins altogether.
Overall, I feel a lot more secure in my running, knowing exactly how my feet pound the streets. Getting my gait analysed has made me acutely aware of my body, which is really helpful when trying to increase fitness levels. Now, decked out in the best trainers for my needs, I have no more excuses when I try to put off going for a run. But why would I put off running, when it just got a whole lot more fun?
For more on gait analysis and 3D foot mapping, click here.
With thanks to ASICS.- Amy (@Amy_Abrahams)
Circuit Training – A DO For Runners
Love running? That's good. So do we. But it turns out that to maximise your fitness, running isn't always enough. (This was news to Team GLAMOUR, too...) So what’s a would-be Paula Radcliffe to do? The answer: Circuit training.
Team GLAMOUR personal trainer Vicky Smith says: “It's not only your legs that need to have strength and stamina to give you the ability to run. Running is a full-body workout that needs to be trained and conditioned to help you achieve good distances and times.”
Trainer Becky Wells, who also runs our Matt Roberts Training With You sessions, continues: “Circuit training can add variety to your training and decreases the chance of burnout or injury from overuse. It helps to increase mobility, strength and stamina.”
To shake up your workout, Vicky recommends including following resistance exercises:
Lunges
Step-ups
Press-ups
The Plank (pictured - great for your core strength)
All these can be done at home or in the park, and don't require equipment. If you want to add in some weights, use some tins from the cupboard, or why not incorporate skipping? Retro fun and a fitness winner. Do these in quick, cardio-packed bursts, and you’re pushing your body to the “upper level” - and getting yourself one step close to half-marathon success.
Got a question for Becky and Vicky? Get in touch. For more information on Training With You, visit www.conviviality.com and www.mattroberts.co.uk.- Amy (@Amy_Abrahams)
Guess What? More Pain
Week Three of our Matt Roberts Training With You was another fun-filled (mildly undignified) adventure in Berkeley Square. While Team GLAMOUR crunched, skipped, hopped and groaned, the elegant women of London Town, decked out in their designer finery, stared amused as they sauntered by with tiny dogs.
But who cares about cute canines when two tough trainers are shouting at you? Shouting terrifying things such as, “This is the LONGEST 50 seconds of your life”, “Come on, JUMP”, “Ten more press-ups!” With such instructions, the rest of the city fades away as you hold that squat position like you never have before.
And my God, it hurts. It really hurts.
But that's the lesson of the week – pain is actually... good. Pain reminds you how far you have to go, how far you have come, and how your body is adapting to this new, fitter lifestyle. And not only that, but it's a reminder that taking on a half marathon is no small endeavour – it's an epic undertaking. It reminds you that you are doing this for a reason – to take on a challenge and raise serious money for a very important charity.
As as the pain continues – and then hopefully, one day, starts to lessen – and as your fundraising total slowly starts to increase - you realise, oh, now I get it. This is bloody fantastic.
We’ll be bringing you tips and tricks from our trainers, Matt, Becky and Vicky, throughout our training. Do you have a question for them? Get in touch.For more information, visit www.conviviality.com and www.mattroberts.co.uk.
Find out more about our fundraising here.- Amy (@Amy_Abrahams)
Week Two - Aka "Ow"
Sometimes only the words of Sylvester Stallone in Rocky IV can sustain you, and never a truer phrase was spoken than “Going in one more round when you don't think you can - that's what makes all the difference in your life.”
And all the difference in half-marathon training, as I found at last night’s ‘single leg’ circuit session with Matt Roberts’ trainers Vicky and Becky, which took place in Berkeley Square and attracted quite the crowd of passers-by rubbernecking at our lunges. After 40 minutes of planks, squat jumps and bum clenchy leg things (I believe that’s their official name), it turns out that not wanting to fail in front of an audience is a pretty effective tool in motivating me to do one final set of single leg deadlifts. Ow.
And still ow today. I think even my actual marrow aches, and I’m really not looking forward to this evening’s training run on legs that are currently having enough trouble with the Conde Nast stairs.
However, I am channelling a positive mental attitude as this must mean it’s working. Well that and the fact I am going on holiday in two weeks, so while the end game is completing the half marathon (of course), a bit of bikini body confidence as a by-product can only be a good thing!- Helen (@helbobwhitaker)
Learning The Ropes
We've signed up for a half marathon... Now what?! The 13.1mile course looms ahead and we have just over three months to not only take it on, but seriously kick its butt (positive thinking, and all!). So to get in shape, the 15 of us realised we needed help. Big time. Enter trainer-to-the-stars Matt Roberts and his excellent team, Becky and Vicky, who will be our mentors for the next six weeks on our Matt Roberts Training With You programme, in association with Conviviality.
The aim of the course is getting you clued about your body, building core strength, and thinking smart about nutrition so that you come out of it fitter, stronger and fully prepared for your sporting challenge. Or so the theory goes.
The introductory session was mainly body assessment – seeing how strong we were, how our feet were positioned, whether we were injury prone, etc. But as a complete novice, how did I fare? Well, suffice to say, I wobbled, hobbled, struggled with the plank, had my toes examined, rolled on the ground, and genuinely had a great time. One thing about working out with your beloved colleagues is that you certainly have a laugh.
We wrapped up by going through our 16-week plan to take us right up to the race. Wow, 16 weeks. Is that all? I left thinking, do I have a long way to go? Yes. Will it be hard? Yes. Am I going to love it? Definitely.
Royal Parks Half Marathon... Bring. It. On.
We’ll be bringing you tips and tricks from Matt, Becky and Vicky throughout our training. Do you have a question for them? Get in touch.For more information, visit www.conviviality.com and www.mattroberts.co.uk.
Find out more about our fundraising here.- Amy (@Amy_Abrahams)
Enter Team GLAMOUR!
This year, GLAMOUR launched its campaign, Hey, It's OK, in association with Mind, to get women talking about depression. Depression affects one in six of us, yet we're still not speaking openly about it. We think it's time to change that.
To support the campaign and help break the taboo, 15 GLAMOUR staffers will be taking on the Royal Parks Half Marathon on 7 October 2012, to raise money for Mind.
The Saturdays' Frankie Sandford helped launch our campaign by opening up about her own battle with depression. Read her interview here.
Please take a moment to watch our short video about Frankie and GLAMOUR readers' personal experiences.
We'll be blogging here for the next three months about how we prepare for the 13.1 mile course. As well as our running adventures, we will also be bringing you loads of health, fitness and well-being features, as well as beauty and fashion tips.
We'd love to know what you think about any of the issues covered, so please do share your thoughts with us. Plus, we'll be featuring regular Q&As with our fitness experts, so if you've got a question to ask, please get in touch.
With love,
Team GLAMOUR
