Martin Yelling’s Long Run Home

Martin Yelling’s Long Run Home

We’re proud to be backing today’s stage of the Long Run Home and donating money to Martin Yelling’s chosen charities (see below).

So far Martin has run 133 miles in four days and today he’ll cover a total of 32 miles between Crackington Haven and Padstow. Martin’s goal for the long run home goal is to run the entire South West Coast path, a total of 630 miles in  21 days.

Check out where Martin’s running, by clicking on the image below.

Martin Yelling's Long Run Home
Martin Yelling’s Long Run Home

We’re supporting Martin who is running the south west coast path for three charities he cares about: The Southmead Hospital Charity, Julia’s House and MacMillan Cancer Support. You can too sponsor Martin at: http://uk.virginmoneygiving.com/MartinYelling128.

Martin sets off Martin and runner

For more action today:

* Stage discussion: https://www.facebook.com/events/1048183521933746/
* Live tracking of Martin for every stage: http://live.opentracking.co.uk/longrunhome/

 

Getting Carbs Right for Sport

Getting Carbs Right for Sport

Runners love pasta parties, and endurance athletes are fuelled by gels and sweets, but do we need to rethink our relationship with carbs for the best performance? Runner and coach, Fiona Bugler and sports nutritionist Lucy Ann Prideaux report.

The movement to ‘train low carb and race high carb’ has gathered momentum in recent years amongst triathletes, cyclists – and even runners! And former carb fans, such as world renowned running expert, Tim Noakes, author of the The Lore of Running have had a complete change of view, saying excess amounts of carbs (especially high GI, sugary and refined carbs), are not good for runners and that sugar and processed food is responsible for the obesity epidemic and shocking rises in diseases such as diabetes (A Diabetes UK report in August 2015 found that there has been a 60 per cent increase in the disease in a decade).

Carb diet options for athletes

So how does the ‘traditional’ endurance athlete’s high-carb diet work? The body will easily adapt to a high-carb diet, becoming highly efficient at metabolizing carbohydrates for energy. In a long run or race for example, a runner may top up with energy-boosting carb gels. If they don’t have gels, they may under perform not because carbs are the only answer, but because their body has adapted to carbohydrate metabolism, burns carbs quickly, and needs regular top-ups. It expects to receive regular amounts of glucose to continue making energy.

The theory goes on that if you train the body to use fat when you run you do not need to be loading up with extra carbs. However, some athletes find that during this transition period, when relying too much on burning fat as fuel it’s harder to move faster or step up a gear, as the body can’t make energy quickly enough, and they run out of juice during training – and catastrophically, on race day. Many opt to ‘train low’ on carbs (50 per cent fats, 25 per cent carbs, and 25 per cent protein) for five to 10 days. Then, one to three days before a race, they opt for carb-loading with 80 per cent of their food coming from carbohydrates, 10 per cent from fat, and 10 per cent from protein, and take carbs on board during the race, i.e. ‘race high’.

We still need carbs – but watch your GI score

Carbs do supply readily available energy for performance but it’s important that the carbs we eat are healthy and we understand that not all carbs are equal. Carbohydrates are ranked using a scoring system called the glycemic index (GI). The GI score of a food is based on the rate at which it breaks down into sugar (glucose), how fast it is absorbed, and consequently how quickly is raises levels of blood glucose.

High GI Carbohydrates breakdown quickly during digestion, and release glucose into the blood very quickly.

Examples: processed ‘white’ foods, pure sugar, and energy gels.

✗Eating too many high GI foods can block the ability to burn fat.

✗High GI foods don’t fill you up and you’ll get hungry again quickly.

✓High GI food can provide fast-energy replenishment or be used during exercise – e.g. energy gels.

Low GI Carbohydrates breakdown slowly, releasing their glucose gradually into the blood stream.

Examples: Apples, pears, plums, oranges, grapefruits, raspberries, blueberries, kiwis, fresh figs; brown rice, wild rice, quinoa, barley, a few wholegrain breads such as dark whole rye bread, soy/linseed bread, and vegetables.

✓Provide longer-lasting energy, and a more sustained feeling of fullness, therefore aid in fat loss.

✓Generally, these foods are higher in fibre and nutrients, too.

 

The ultimate solution and best diet for athletes, is one that is flexible and includes moderate amounts of healthy carbohydrates balanced with quality proteins and essential fats. During periods of intense training, and leading up to long endurance events, the athlete should increase the amount of carbs, based on their particular energy expenditure, and their response to carbohydrates. Trial and error is necessary to a degree, and eventually the individual finds the perfect amount for them to train, recover, and race successfully.

 

8 ways to measure fitness & health

8 ways to measure fitness & health

Monitoring successful progress is motivating, gives you routine and results. Tracking exercise works. A 2013 study published in the Journal of General Internal Medicine1 linked tracking to weight-loss success. Follow these eight tips and be the best you can be!

  1. START BY SETTING SOME HEALTH AND FITNESS GOALS

Studies have shown that written goals help people achieve results in both business and in achieving health and fitness targets. Identify SMART goals, i.e. goals that are, sustainable, measurable, achievable, relevant and timed.

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Set goals on our unique dashboard launching soon…
  1. TIME WHAT YOU DO

Set the weeks and months ahead to achieve your goal, e.g. 16 weeks for a marathon. Then set the hours of training you can do per week – three, five, seven? Then set the time you’ll allocate to each session, including sets/and reps. “Timing gives you structure, and you can measure success with time. For example, you’ll be able to run for longer as the weeks go by in a marathon schedule. After six or more weeks you’ll find you can do more in the time you set for reps. For example, you can do more squats in three minutes, or run faster in five,” explains Amplify PT, Tristan Thrower.

 

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You’ll be able to set weekly time targets
  1. UNDERSTAND YOUR HEART RATE

Your heart gives you the most accurate feedback as to how your body is responding to training. For example, your resting heart rate will lower as you gain aerobic fitness. Elite endurance athletes have a resting heart rate as low as 40 beats per minute. Knowing your heart rate will help you to work in the correct training zone. Use an app such as Strava to monitor the zone you have trained at, for example, your threshold, tempo or V02 Max.

  1. MEASURE INCHES, FAT PERCENTAGE – NOT WEIGHT ON THE SCALES

“It’s better to measure the inches you lose, than worry about pounds and kilos,” says Tristan, “as you get fitter and stronger, you’ll create lean muscle mass which may mean you weigh more. And weight can fluctuate depending on what you’ve eaten, what you’ve drank and the time of day,” he adds. “Measuring (and lowering) body fat is a tangible measure of success. Keep fat percentage within the healthy ranges,” he adds. Use the American Council on Exercise’s chart and tools to work out what your fat percentage should be.

  1. MEASURE STEPS FOR HEALTH

Measuring steps has become a popular way to measure activity at home and in the workplace. And moving can get results, as the NHS UK point out, “A person aged 45 and weighing 70kg (about 11 stone) can burn around 400 calories by walking 10,000 steps briskly (3 to 5mph).”

  1. KEEP A RECORD

Keeping a food diary is standard advice for anyone who wants to lose weight and with technological advances this is easier than ever with websites and apps that will do the calorie, fat and nutrient counting for you. Measuring what goes in and what goes out are great ways of getting back on track if you’ve put on a few pounds. Apps such as MyFitnessPal can help you track what you’re eating and give you feedback on the nutrients you’re getting. And logging training using apps such as Strava, or Endomondo give you a reference point to see what’s worked and what hasn’t.

  1. FOCUS ON RESULTS

Reaching an end result, e.g. a race time, or a goal weight is the best indicator as to whether training is working. “If you’re a runner a good way to measure your fitness is to take part in a weekly parkrun.org 5K run. For swimmers why not try a 400M-time trial once a month? And for cyclists join in a time trial at your club for a fitness blast and a way of measuring your fitness and progress,” suggests Tristan.

  1. http://www.sciencedaily.com/releases/2013/12/131205141850.htm

 

5 Ways to kick start motivation

5 Ways to kick start motivation

You’ve committed to getting fitter and healthier, and you are full of enthusiasm at the moment, but you have a track record of dropping out and are worried it will happen again – here’s how you can stay on track.

  1. Set yourself a goal: Setting a goal gives you an end to your plan of action. A well-known longitudinal study of Harvard graduates found that those who had clearly defined, written, goals were the ones who went on to achieve the greatest success.
  2. Find something you enjoy: Eating plans and exercise can seem like a chore. But finding something you love to do is simple, running or dog walking, tennis or even gardening are all great ways to exercise. Cooking is fun and experimenting with healthy nutrients and ingredients can be as enjoyable as the eating!
  3. Make healthy your default setting: New research has found the most consistent exercisers are those who made it into a specific type of habit – such as jumping out of bed automatically when they hear their alarm and heading for the gym. The aim is to make being healthy your default setting so you don’t have to think about it. Plan andyou’re your workouts, record what you eat, and the nutrients you take in. Be as methodical and practical as you would work meetings or social events – that way they’ll actually happen.
  4. Tell people what you’re doing: Good friends will want to encourage you on your getting healthier plans (and some may even join you – so even better). If you’ve made a public commitment, you’ll have more motivation to carry on and earn their praise. Setting up a Just Giving sponsorship page for a charity event can be a great motivator too, once people have donated money for your chosen charity you’ll have the added incentive of not wanting to let them down.
  5. Track your progress: Whether it’s a wearable, a phone app, or simply a pen and paper, tracking your health and fitness progress and using data, stats and graphs will get you to your goal. faster

Staying motivated

  • Dangle the carrot: If you respond to bribery, promise yourself rewards for your exertions. If you meet a friend for a Saturday morning class – why not have a coffee and catch-up/beer and watch the match afterwards?
  • Download some music for workouts: We all have our favourite songs that make us run that bit faster or dig in the cross trainer with more oomph. Load them onto your i-Pod and enjoy.
  • Work with your body clock: Are you an owl or a lark? Is it realistic for you to get up an hour earlier and run before work to or will you find it easier to pop to the gym after work? If neither are realistic (particularly tough for working parents), think about how you can fit more exercise into your daily routine – brisk walks at lunchtime, walking all or part of the way to or from work and then maybe some classes and a long run at the weekend may be the best solution.
  • Eat to suit your day: Don’t believe you have to rigidly stick to one particular time of day to eat. Research has found if you are under-eating or over-eating for your needs, your performance and recovery and management of your weight will all be affected. What matters is the nutrients you get in over your day, so manage eating plans to suit your lifestyle.
  • Talk to an expert: An assessment of your fitness and nutrition goals are worth the investment. An expert can give you a fresh perspective and advise you on how train, and what to eat.

Get in shape for 5K in 6 weeks

Get in shape for 5K in 6 weeks

Runner and writer Fiona Bugler picks out the key training runs to get you in shape for 5K this summer in just six weeks.

Summer is the time when many of us decide to run faster, or maybe even start running in the first place – and what a better distance to take on than the 5K? Events such as parkrun.org.uk (a free weekly 5K event held every Saturday morning at 9am at locations nationwide), have made taking on 5K accessible for all and extremely popular.

Training and racing at 3.1 miles are core to most training plans, from racing on the track to a marathon, as well as being a great way to boost your all-round aerobic fitness. Spending six weeks focussed on 5K training is perfect for boosting your running economy and your V02 Max (the amount of oxygen that reaches your working muscles and one of the key measures of aerobic fitness).

A 5K time is a benchmark and it provides you with a measure your speed endurance and a solid baseline from which you can assess the speed at which to do your shorter intervals (most are done at 5K pace), as well as predicting race times over other distances.

Over a six-week period, training for a 5K should include three to five runs a week: one to three speed sessions (one of which is a tempo run) and a long run as your core training sessions, plus if you would like to easy running or cross training. If you’re tired drop a speed session or your long run, or swap for an easy run. This can be the same if you’re a beginner or advanced, as speed and pace will be relative for you.

Speed sessions to try

For endurance and race pace training:

5 x 1K at goal race pace with 1 minute recovery.

For speed endurance:

8 x 400M with 90 second to 2 minute recoveries.

To sharpen up for that sprint finish:

10 to 20 x 200M with 100M walk recovery.

Tempo running

Once a week you can practice running comfortably hard, at ‘tempo’ or ‘threshold’ pace which builds up to race pace.

Run 3 miles, and every week up the pace:

Week one: 45 seconds a mile slower than your goal 5K pace.

Week two: 35 seconds slower than your goal 5K pace.

Week three: 25 seconds slower than your goal 5K pace.

Week four: 2 miles at 30 seconds slower and 1 to 2 miles at your goal 5K pace.

Week five: 2 x 1.5 miles at your goal 5K pace.

Week six: easy running or 3 x 1 mile at your goal 5K pace early in the week.

Long Run

It’s easy to forget that 5K races ask your body to tap into your aerobic engine. A weekly long run of 90 minutes plus will boost your V02 Max which means you can provide your working muscles with the oxygen it needs to perform well.

And the long run also helps get your body strong for running, developing muscles, tendons, ligaments and even your bones. The more total running fitness you can gain, the better you will be at coping with the demands of faster intervals and threshold running which are essential components of a 5K schedule.

PACE A 5K

6 MINUTES PER MILE 18.38

7 MINUTES PER MILE 21.45

8 MINUTES PER MILE 24.51

9 MINUTES PER MILE 27.58

10 MINUTES PER MILE 31.04

11 MINUTES PER MILE 34.10

12 MINUTES PER MILE 37.16

COMING SOON: AMPLIFY’S DASHBOARD AND FREE TRAINING SCHEDULES FOR 5K, 10K, HALF MARATHON AND MARATHON.