Energised Running Thoughts - Blog

Triathlon Beginner’s Top Tips

Kim Ingleby — Fri, 24 May 2013 16:13:05 GMT

I love running, I really do. You can just put on your trainers and set off, it’s simple, quick and easy. I never thought I would do a triathlon, as I had never ridden a bike and could not really swim. However, I ended up being given a bike to borrow and heading to do my first triathlon!

It didn’t really go to plan, I was last out of the water, got off my bike to check I didn’t have a puncture (I didn’t, just not bike fit!) and had jelly legs on the run. Yet, I loved it!! I really did and this is why I am writing this, to encourage you to give a triathlon a go. I dare you, as now I am passionate about coaching beginner’s to do their first triathlon and I can assure you that it will give you a huge sense of enjoyment and satisfaction.

You may think, well I get this from running so why? Here’s why I encourage you to try one out! The three disciplines encourage you to train all your muscles slightly differently, therefore becoming stronger overall and technically reducing the risk of overuse injuries. As you are training for swim, bike and run it varies your training, which will keep you motivated and interested. And the best bit about coming to triathlon as a runner, is the bit you enjoy most is last!

So try something new this summer and enter a Sprint Triathlon, there are so many out there for all levels. A perfect one for Women is the Shock Absorber Women Only Triathlon at Dorney Lake, Eton.

Below are some of my Top Tips to help you for your first Triathlon:

Anyone can do a triathlon, there are so many races available for all levels (pool or open water, mountain bike to road bike, road to off road running) and they are great fun, have courage and go for it. The distance start from 400m swim, 20km bike and 5km run although there are super sprint beginner’s ones which can be even shorter.
Rest days are as important as training days – this is where you get the benefits in your training.
Listen to your body, and only train when you feel good – sessions can be adapted according to your lifestyle, and always make sure you have two rest days
Eat good quality, nutritious, healthy food and drink plenty of water
Practise the brick sessions (swim to bike, bike to run, run to bike) so you know how your legs may feel quickly changing from one discipline to another
Buy a pair of speed laces to put in your trainers to make it easier and quicker to get your trainers on
To make your cycling more efficient you can buy cycling shoes, peddles and then clip into the peddles – this takes time to learn but will make you faster – worth considering once you have done a couple of races if you enjoy it!
Make sure you find kit that is comfortable to run and cycle on – triathlon suits offer a little padding but not too much for running, get a good sports bra too if not in built.
Book a sports massage to keep your body feeling in top condition and reduce the risk of injury
Make time for your core & stretching sessions to improve your speed and endurance & avoid the risk of injury
You don’t need a really expensive bike but it does need to fit you well – if you are unsure take it to your local bike shop to check your set up
Get confident changing a tyre just in case it happens on a longer training ride or in the race, it is your responsibility to know what to do!
Keep a training diary of what you do, and how you feel
Ask for professional advice if you are unsure how you are doing, need confidence or motivation
Book a swim, bike or run 1;1 session for technique tips
Find a trainer partner to keep you accountable, or join a club for support
Get there early on race day to set up your bike in transition and walk the routes in and out of transition so you remember where everything is. And remember you need to do up your helmet before you take your bike off the racking!
Relax, enjoy it and believe in yourself!

Twitter: @kimingleby

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Overcome your Pre Race Nerves…. 7 Quick Running Tips

Kim Ingleby — Wed, 15 May 2013 10:47:31 GMT

The greatest revolution of our generation is the discovery that human beings, by changing the inner attitudes of their minds, can change the outer aspects of their lives. — William James

I raced yesterday, for the first time in about 6 months, but in reality it’s about 2 years. And if you read my blog regularly then you will think, that’s not true, you’ve done lots of races. Yes, I have, but they have been big challenges, so the aim has been to complete them, and do the best I can.

Has it been awhile since your last race? Find your next event here.

Interestingly yesterday, was ‘only’ a Sprint Triathlon yet I was more nervous about this, than the Ironman?!! And with all my Mental Strength Coaching, I was well prepared, but still nervous. Why? Well, three things I identified.

Firstly, I knew I could do a Sprint, so I wanted to actually race as well as do my best.

Secondly, I had not done a race for 6 months, following medical time out so didn’t know how I would respond.

And thirdly, as many people said, surely if you’ve done an Ironman anything is now easy….. I realised, no it’s not easy, it’s just different.

Sunday was a brilliantly well organised local race, windy and fresh for a Sunday morning. It got me thinking about todays’ blog and how I could share a few top tips to help you overcome your race day nerves and do your best.

1. Let Go of Bad Nerves

Being nervous I believe is normal and a good thing. It shows that the event matters, the key is what you do with the ‘good nerves’ and how to let go of the ‘bad’ nerves which burn your energy.

2. Breathe Deeply and Remain Calm

Listen to music, stretch, walk, read a book, talk in a light, positive conversation to others – whatever works for you to stay calm and keep your breathing deep and slow. This will calm the body, avoiding excess cortisol and adrenal being released.

If you feel really nervous, take a moment to write down, ‘what is it that makes you feel really nervous and how can you let go of this? Create a plan and stick with this each race.

3. Breathe in the Feelings You Want…

…such as calm, strength and courage and breathe out the feelings you do not need, such as fear, nerves and what if. You can store the positive nerves inside you as energy to use at the end of the race, this works really well for some people.

4. Arrive Early

Arrive with plenty of time, yet not too much time. Get a feel for the event, get prepared and then just relax. (using point two if you are not sure how!)

5. Stay Positive

Remember why you are doing the race, the positive reasons and what you want to achieve. Bring your mind into remembering all the things that have gone well for you, all the people who represent positive role models for you and let any limiting thoughts that come into your mind and flow straight out again.

6. Get an Early Night

Make sure you are well rested, you have had good quality sleep, eaten good foods (avoiding too much fibre or sugars pre-race if your stomach is sensitive) and are well hydrated. All of this will calm your body and mind before the race.

7. Relax

Focus on going and doing your best, smiling, relaxing and enjoying the moments. Be proud of what you do, whatever the outcome, there is always another day and always something you can positively work on.

I think I could write a whole book on techniques to overcome your fears pre-race, but these are just a few basic top tips to get you started. Do let me know how you get on, and if you have any top tips that work really well for you? I would love to hear about them, so do comment below or send me a tweet @kimingleby and join @teamenergised for daily advice.

And if you are wondering how I got on, I was the 8^th lady home (although the leader was about 15mins ahead, respect!!) and my learning’s to work on are…..more efficient, power bike sessions are required and getting back into ‘racing’! Bring on the next one… open water, brrr!

I really look forward to our next Blog, which is just after the second May Bank Holiday, how time flies! Any requests do let me know…. Otherwise, be fit, be well, strong and energised, Kim :)

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Excellence in Recovery, 7 Quick Tips and 2 Inspiring Thoughts

Kim Ingleby — Mon, 22 Apr 2013 15:44:09 GMT

Wow, I’m inspired by people having the courage to do something that stretches their boundaries and perception of what is possible. The London Marathon is one of those global events that does just this, whilst raising money for charity and giving people increased confidence and fitness. It doesn’t really matter if you ran London, or you did your first 5km Park Run, the fact is you did something that stretched your boundaries and you should be proud of yourself.

The key to being proud, reflecting and learning from whatever event you have completed is allowing enough time to recover. Here are my 7 quick top tips for the best recovery and gain for your next race.

Whatever happened on the day you will have done your very best in the moment, so be proud of yourself and write down three positive thoughts to take away from the experience

Potentially, you could always have done better. Don’t worry about this, just write down two key learning’s from the race and what you are doing to do to improve them for next time, and how that would make you feel

Take 2-3 days longer recover than you think you need, this will allow for any niggles, aches and pains to fully repair and allow you to come back to training running optimally. If you can, book a sports massage and MOT to check there are not muscles imbalances, especially after a longer distance.

Eat plenty of good quality nutrients to give your body the fuel it needs to repair, complex carbohydrates, good lean proteins and fats, loads of vegetables and plenty of water to hydrate.

Get some good night’s sleep, your body repairs best between 10pm and 6am, so make the most of these hours to boost your immunity and get your energy levels strong again – here are 10 sleep tips for runners

Come back to training slowly and consistently, introducing some core, stability and light conditioning exercises for the first week, cross training, stretching and rolling before you get back to the running. And when you do run, check out your trainers and sports bra, do they need to be replaced.

Plan your next race or goal to keep your motivation up, speak to a coach to make some changes to give you an edge and get the results you are aiming for. And above all, make time before you next goal to have some fun time training, and remember to enjoy the moments

Let me know how you get on, and any top tips you have, I love to hear your thoughts and share.

I would like to wish four runners I had the pleasure of advising a massive well done, Stuart Amory (3hrs 05mins), Claire Doherty (3hrs 15mins), Karen Wright (3hrs 44mins) and Neil Carmody (4hrs 36mins), pretty impressed and inspired by these four!

I leave you with two thoughts for the fortnight from two people I know…

‘Being your Best is not so much overcoming the barriers others place in front of you, as it is about overcoming the barriers we place in front of ourselves. It has nothing to do with how many times you win or lose. But it does have everything to do with having the vision to dream, the courage to recover from adversity and the determination to never be shifted from your goals.” Natalie Lowe (Twitter)

“Don't give up on something you can't go a day without thinking about it...” Linda Stewart… so what are you going to enter with that thought then!!

In the meantime, happy running, listen to how your body feels, train with quality and rest with excellence, let me know how you get on…. @kimingleby for daily tweets and thoughts. Next Blog after the May Bank Holiday, enjoy!

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26.2 Quick Tips for your Best Marathon

Kim Ingleby — Tue, 09 Apr 2013 10:06:00 GMT

Spring is on its way! How is your training going? I hope you are feeling well and energised as we head towards the Summer Races, and perhaps your first ever 5km. If you need any support do let me know.

In the meantime, as promised we have Brighton and London Marathon’s coming up, and I said I would give you my top tips to have your best race possible on the day. I have quite a few clients running both, and I completed the London Marathon in 2011. If you are taking part or spectating, it is a wonderful day….

So here they are, my 26 Quick Top Tips for your Best Marathon on the Day:

Get plenty of rest and sleep the week leading up to the marathon
Eat good quality, energised foods, but avoiding anything you don’t normally eat
Stay well hydrated and limit your alcohol, caffeine and sugary drinks, stick with water
Keep your body moving, short consistent runs, focusing on your technique
Spend plenty of time stretching and rolling, to get your muscles in the best condition, but don’t overdo it if you are not used to doing it
Have a sports massage several days before, if you usually do this
Keep your pre-race plan the same as what you have done before your long runs, you know it works so be consistent
Plan your travel, timings and meeting points with friends before and after
Avoid spending too much time on your feet at the Expo when you register
Take snacks and foods to the Expo, don’t eat things (gels etc) that you don’t normally eat, keep them to try after the marathon
Plan your clothing for race day, have two outfits depending on the weather
Keep calm and stay confident that you have done enough training and can do it
Whatever training you have done, will be enough, just make sure you plan how you are going to pace yourself to complete the race
If you have had a cold, flu or sickness a couple of days before, ask yourself how much energy do you have out of 10. 26 miles is a long way, so as disappointing as it could be, only start the race if you are feeling well
If you have running niggles, make the time to see a physio for advice before the race to know how to manage it well and avoid any long term injury, as above look after your body, you will want to run again, even if you don’t think you will when you finish!
Write down a really clear plan from Friday to Monday morning, travel arrangements, food you are going to eat, time to go to bed, get up, kit list of things to pack, then you will be calm and relaxed
Write down another plan for race day, from the time you wake until the time you get home, most people plan until they finish but forget about what they are going to do afterwards, wear and eat. This can really enhance your recovery and enjoyment post-race, so take a little time to do it.
Keep all your nutrition the same, eat the same breakfast, drink the same fluids and all through the race only use things you have tried before. Plan if it is hot, or you become tired what you will do. I massaged at the Virgin Elite Site one year, and one guy had been on a sub 2hrs 30 for his first marathon (!), then at mile 21 he saw people taking more gels on board and thought, I should try that to give me a kick for the last 10km. He had never done this before, and ended up being really ill and finishing in 3hrs 20mins. Still pretty speedy but remember, give your body what it knows what to do with.
Think about the clothes you are going to take to the start, as you will be standing around for quite a while and you don’t want to get cold
Enjoy the start and stay calm, remember your pacing. There could be so many people around you that the start will be slower that you may wish, just enjoy the atmosphere and take your time. When the crowds ease, keep to your race pace and don’t try and catch up at this point, if you are feeling stronger near the end, that’s when to pick your pace up.
Remember your form, so think about your running technique, engaging your core muscles and keeping your feet light. The better your technique the quicker and easier you will find it, I promise.
Have a ‘album’ of positive images, thoughts and words that will keep you motivated in the moments you feel tired, bring those to your mind and the challenging moments will pass. If you listen to music whilst you run, make sure you are happy if you can’t hear it, or perhaps you drop it and it doesn’t work, be prepared for the unexpected and then you can only succeed
Have one word that will help you believe you can do it! Courage, Confidence, Strength are all words clients have chosen and this really helps focus them at times.
If you become tired, breathe in calm and strength, breathe out tiredness and any worries
Enjoy the crowds, enjoy the moments and be proud of all the training you have done and the moment you have crossed the finish line, be proud of YOU. You will have done the best you could have done on the day, so whatever you think you could do another time, be proud of what you have achieved this time
Reflect the following week on your achievement, take at least 2 weeks full recovery and 2 weeks easy training before you get going again, get a sports massage to check all your muscles are in good condition and check your trainers are still supportive for you

26.2 Have FUN

Find my Top Mental Strength Training Tips

I love to know how you all get on, so do comment below or send me a tweet @kimingleby and join @teamenergised for daily advice.

Wishing you all a the most wonderful, best race possible on the day! I look forward to blogging in a couple of weeks, any requests welcome or I may right about overcoming hayfever, a common question. Stay fit, be well, strong and energised, Kim J

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7 Top Tips to Overcome your Worst Race

Kim Ingleby — Tue, 26 Mar 2013 11:08:00 GMT

This may be an interesting blog to have a quick read from. Now there are two thoughts I have to start with. When you have your best race possible, it’s rare you learn anything major, as it’s all gone to plan. But it is wonderful when that does happen. When you have your worst race possible, you will still have done your best on the day. And you can often learn a lot from it, which will make your next race even better.

Where am I going with this you may ask! Well I ran (in a fashion!) the Reading Half Marathon a couple of weeks ago. I have not done a race since I completed the Ironman UK and Strathclyde Triathlon last August, and the last half marathon I did was about 4 years ago. And I have had quite a few treatments and health things to get back on track (see the links below to find out more if you would like).

However, I did know that I had done enough training (well I thought I had!) and wanted to run to raise some funds for Jo’s Cervical Trust and be part of the Mizuno Team I have been blogging for.

As I drove up from Bristol, the weather became gradually more artic and torrential rain/sleet poured from the sky, this continued for most of the race. Now I really enjoy taking part in events, I’m not the fastest, but I love the experiences. This time, it was a little more challenging!

By mile 3, I think from being so cold, my calves, knees and ankles all hurt (which is very unusual for me), I had gone off way too fast (something that I always remind clients not to do, but I was out of practise from a shorter race format from the Ironman!) and I realised I had not done enough training….

Somehow I applied my mental strength strategies and the miles did go by, but I have to be honest and admit it was possibly one of my worst, best races ever! Wonderfully horrible I described to a client who asked. And why this? Because, from our most challenging events we learn the most.

By taking time to reflect on the race I can learn so much. I know I must do some more consistent run training now my body is fully well, get some key core and strength session’s in and more regularly sports therapy to keep me knees happy. Bring on my next race…J

What can you learn from your best, worst races? You need to take some time to write down, reflect and action, to make the most from the learnings. Here are my top tips, let me know how you get on and if you have any questions, do ask, I love to hear how you are getting on…

7 Top Tips to Overcome Your Best, Worst Race

1. Be flexible with yourself

Even if it is your worst race, you will have done your best possible on the day. Write down the top 3 things that you were not happy with, and then next to them, an action plan of how to improve them. Write down what you are going to do, how it will make you feel and how you will gain from it. Be specific, clear and accountable.

2. Find the positive

However bad the race was, I want you to write down two positives, however small, find them, write them down and how they made you feel. Remember this.

3. Be flexible

Always make time for stretching, foam roller and core exercises, they are the key to strengthening and lengthening the muscles, reduce the risk of injury and increase stability. If you can plan in a sports therapy treatment every 4-6 weeks this will enhance your performance even more, and keep your muscles in great condition whatever your ability.

4. Fuel

Be mindful of your nutrition and the levels of energy you are burning. For a week write down everything you are eating, and also your energy levels, mood, hunger and sleep. Once this is balance, your performance, recovery and energy should improve. It all depends on your end goal, but the key to lean, efficient, energised bodies is quality training, nutrition, sleep and positive stress levels.

5. Fire

Whatever your future goals are, make sure they give you some ‘fire’ in your belly, something that excites you, makes you a little bit nervous, motivates, inspires and kicks you to the edge of your boundaries. Then get the right support and knowledge around you to make it happen to your best.

6. Fun

Keep in mind that you have chosen to do your goal, so make sure you keep it fun. Even if you are aiming to complete your first ever race, go for a PB or win a gold medal, if you enjoy it you will be more motivated, focused and in the moment, therefore making better use of your energy, gaining better results and having more fun.

7. Friends and Family

Keep it in balance, even if the goal is taking a lot of time, make sure you make time to have fun outside of the goal, with friends and family. This will keep you motivated and allow time out for rest and relaxation, outside of the training. This is key for balance, perspective and support, whatever your outcome and for the journey to the finish line.

So I hope my top tips help, it really is about taking the time after a couple of days to reflect and action something positive from your race. Those who can be flexible in their mind set and have the courage to adapt their training, listening to their bodies and minds, will gain the most enjoyment from any race.

If you want to read more click on my Blog about what I learned when you have to stop: http://www.energisedperformance.com/blog/energised-performance/what-i-learned-when-you-have-to-stop/

I am The Running Coach Expert for Race for Life and Pink Lady Apples, so if you have ever fancied signing up for the Race for Life, but thought I can’t do it, go for it. I will help you get all the way to the finish line, with a smile on your face, I promise. Just let me know your race date by posting below, or tweet @kimingleby.

Wishing you all a wonderful Easter and happy running, I think the next post should be something to do with Marathon Race Day Preparation with Brighton and London coming up, any request post below too! Stay fit, well and energised, Kim J

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7 Top Training Session to Improve your Running (Beginner to Elite this works!)

Kim Ingleby — Mon, 11 Mar 2013 17:39:55 GMT

So many people say to me, ‘I just don’t understand why I’m not getting faster even though I am running more often, and for longer?’ My first question is always, do you mix up your training sessions? So many people, even my experienced clients just go out running, and don’t trust that if they tweak a few of their sessions, you will become faster and stronger, whatever your ability.

Below are my Top 7 Training Sessions, simplified to summarise. Of course, we can become more technical and add in heart rate monitors, cadence and pacing, but for now, pop one or two of these session’s in your weekly training for 6 weeks, and then report back and let me know how you are getting on.

Remember, swapping one of your steady paced runs for a quality short, speed or strength session will get you results, quality over quantity at times works. Give it a go, just warm up and cool down well.

Here are your top 7 Training Sessions to Improve your Running, Right Now:

1. Technique Session

Focus on your posture and good technique for this run – for 5 minutes focus on each area during your run – breathing, relaxed shoulders and upper body, strong, switched on core muscles, buttock activation and good foot placement – do this once or twice and you will have improved your technique, and run for about an hour!

Try these tips on How to Get Your Running Posture Right

2. Fartlek Session

Once you have warmed up today’s run is about increasing your endurance speed – so for every other tree or lamppost you are going to increase your pace to a sprint, and then recover until the next one – sometimes you will be running fast for a long time, sometimes you will be recovering for a long time – see if you can maintain this 20-30mins of the main session…

What is Fartlek Training? Find out.

3. Strength Session

Mix up you usual run with a hilly route aiming to power up the hills and recover on the flats – or once you have a base of fitness, choose a hill and do 4-8 repetitions to increase strength and power – find a friend and get competitive with them whilst keeping good technique.

Find out more at Hill Training Explained.

4. Speed Session

Once warmed up today you are going to get competitive, and work on your speed. Either work with tree’s, lampposts or actually measure out a distance. Then you are going to sprint for 30, 60, 90, 120, 90, 60, 30 secs jogging back to the start point after each one. Repeat this pyramid once to start with, if you have a good base of fitness aim for 3-6 times depending on your goal being 5km or marathon speed improvement. Variations of the pyramid are fine, again just keep good technique.

5. Competition Session

Once warmed up today you are going to get competitive, choosing to increase your pace and overtake people (think of it like a smooth gear change from 3^rd to 5^th!) Who are just ahead of you – maintain that speed once you have overtaken them, until you have counted to 20 in

your head – return to a steady pace and repeat when you catch site of the next person (if there are lots of people choose every third of fifth person). Do this for the main section of the training session and enjoy it, keep your head high and imagine this is great race practise (even if you have never done a race yet).

6. In the Zone Session

If you like running with music spend a little time creating a play list which has the right beat per minute to encourage you to increase your speed – mix your session up with some slow and quick bpm tracks to vary your pace and workout! On average (depending on your stride length) a steady run would be 153bpm, average to quick 153-161bpm, building to high intensity training at 172bpm. This is a good site to tell you more and download some tunes! http://www.run2r.com.

7. Brain Training Easy Session

Decide on a goal, problem or idea you would like to have the answer for – head out on the run with this as your focus (no music this time), by the time you have finished your run you will have got the action plan to move forwards, and completed a long endurance run! This one requires no music.

Let me know which is your favourite session, and how you get on. It could take a few weeks to get through all the session’s , plan them into your diary and give them a go. I really look forward to hearing how you get on.

Any requests for the next blog, just post below. Otherwise, I may write about the importance of your buttocks! I am off to run Reading Half , my first race after a few hospital treatments so looking forward to just enjoying the flow and completing, feeling good J Happy week’s training Running Bug Team, Kim x

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Top 12 Tips to Become a Better Runner

Kim Ingleby — Mon, 25 Feb 2013 13:18:00 GMT

by Kim Ingleby BSc(Hons) www.energisedperformance.com

When you start running, you will become fitter. But there are a few things that you should know about, that will help you stay injury free, safe and, more importantly, have fun! These are our Top 12 Tips to help you become a better runner. In two weeks, I am going to give you my Top 5 Running Training sessions (whatever your fitness level to give you the edge). In the meantime, let me know what you think of these….

1. Make time to develop a Strong, Flexible Body - to improve your performance, avoid injury, and increase muscle tone.

Daily stretching and core/postural exercises for ten minutes, combined with general postural awareness, will result in big rewards in your training. Combine this with using a Foam Roller for the tight spots in your legs (especially your Iliotibial band and gluteals) and a Swiss Ball for strengthening your core area. At least once a week do a longer stretching and core session to gain real benefits, or try a weekly Sports Pilates, Ashtanga Yoga or Body Balance class.

2. Eat for Energy and Good Snack Attack

Plan your meals a week in advance to make sure your body gets all the nutrients it needs to give you lots of energy, boost your immunity and recovery quickly from training sessions. Top Tip: Make sure you always have snacks with you, to keep your blood sugars and energy levels high (avoiding those sugar cravings especially before your period). Good things to snack on are fresh fruit, nuts, seeds or a raw natural bar.

3. Hydrate your Body

Make sure you are getting at 1.5litres of water each day or, to work out the specific amount for you, try this: Divide your bodyweight (kg) by 0.033 = the amount in litres per day you need to drink. Top Tip: Buy a 2 litre bottle of water and make sure you have finished it by the end of the day! Remember when you are training to increase your hydration, add an Electrolyte to replace the salts you have sweated out!

4. Challenge yourself and Enter a Race now

If you enter a race that makes you feel a little nervous, excited and challenged it will commit you to training and give you great results. There is so much out there, something for everyone – sign up today (with your friends) and gain the benefits of committing early!

Find an event near you now

5. Invest in your Body

A regular sport massage with a good therapist is invaluable to keep your muscles in good condition and help prevent any niggles turning into long term injuries.

Strictly Come Dancing Winner and NLP Coach, Camilla Dallerup agrees, “The best advice ever given to me for longevity in your sport is: Have a sports massage regularly to stay supple and prevent injuries from happening rather then waiting until they may happen and risking your career.”

To find a registered, good therapist in your area visit The Sports Massage Association http://www.sportsmassageassociation.org/find.aspx.

6. Look after the little niggles

After a hard training sessions or race (especially cross country mud and cold!) you may find you a little ache or swelling. Take time to look after the little niggles to prevent long term injuries. Remember the basic Rest, Ice (and Heat), Compress and Elevate if required.

7. Endurance Athletes Need Protein Too!

If you diet is super good and filled with organic lean meats, beans, pulses and lots of protein you may be an exception, but most girls don’t eat enough protein and often fear it will make their muscles bigger – this is a myth (unless you train specifically for this goal). Good quality protein bars and shakes will speed up your recovery time, increase lean muscle, tone and boost your energy – so repair and replenish your muscles like a professional.

8. Get in the Zone and Make Difference…

Boost your training sessions, and make sure you are working as hard as you think by investing in a heart rate monitor. By working out your training zones you will gain more from your session and improve your fitness, speed and recovery more efficiently. (Training zone: 226 (females – male is 220) minus your age divided by 60-95% - to find out more ask a qualified trainer to help you

9. Think Smart – Develop Positive Mental Attitude.

Write down what you would like to achieve with your fitness – make it specific, so that you are accountable and will know when you achieve it. Write down what you will look like, what you will feel like and what you may say to yourself, and others may say. Develop a really clear picture with feelings and sounds. The more you believe in yourself, and visualise your outcome, the quicker it will happen – from getting into your 'Little Black Dress' to finishing the Marathon in your quickest time. Top Tip: Let go of the word ‘Try’ and Just Begin to DO IT!

10. These shoes were made for Training!

Look after you feet and take the time to find a sports shop that does video and gait analysis – one of the most common causes of injury is poorly fitting or old trainers. Most shops will offer this service for free, and fit you with the right shoe. Make sure you buy the right shoe for what you are doing – off road, cross country, fell, road, racing, triathlon – speak to the shop advisor as they are all designed for the surface you are training on. If you still have problems then book a session with a podiatrist or physiotherapist to re align any biomechanical issues. Top Tip: Specialists recommend trainers should be changed every 600miles, or 12months .

11. Train Smart and Mix it Up

For the best results in your training, every 6-8 weeks change your routine, do different classes, weights and cardio sessions to challenge your body and avoid a plateau in your results. Every 5^th or 7^th week have an easy week to allow your body to recover fully, and to keep your motivation up. Finally, only increase your intensity, or mileage by 10% per week, maximum to build a good training base, and avoid injury.

12. Take Time out

Relax, recharge and do non sporty things! Spending time with friends and family keeps the enjoyment, balance and motivation alive. To set some goals in all areas of your life and make things happen, buy this book, ‘The Big Book About Me’ by Nina Grunfeld (http://lifeclubs.co.uk/read-life-clubs-books#the-big-book-of-me price £12.99)

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My Top 10 Mini Nutrition Boosts…

Kim Ingleby — Thu, 07 Feb 2013 10:43:00 GMT

Happy February, may your month be filled with fitness, fun, friendship and focus! I have started the month being chosen as one of Jamie Oliver’s Food Revolution Ambassdor’s (17^th May – Save the Date, lots going on all over the country) and will be testing out some minimalist shoes. I’m really look forward to sharing my ideas and thoughts, and if you have any of getting people eating healthy, good local food or running in minimalist shoes (not necessarily together!) let me know.

I am often asked numerous questions about weight loss & becoming lighter. So here are my top 10 mini tips around nutrition to help you feel better inside and out. They are just a few thoughts, there are so many more, but I hope they are thought provoking. Any questions do let me know.

Discover The Running Bug’s guide to Nutrition and Weight Loss.

1. Get Enerigsed:

Avoid the white refined foods which offer little nutrients, aside from energy. Go for complex, unrefined carbohydrates with much more fibre, less sugar and more nutrients for your body. Find out how to Carbohydrate Load Correctly.

2. Eat Simple Stuff:

If you don’t know what the word is in the ingredients how can you expect your body to digest and use it easily and effectively? Buy things that you understand what it so you are feeding your energised mind and body well.

3. Be Natural:

If the colour of your milk changes with your cereal it probably has too many sugars and not enough good stuff – stick with things like porridge, yoghurts, fruit, nuts, seeds, berries, eggs, lean meats, even vegetables!

4. Go Slowly:

Eat slowly (chew at least 21 times and eat your meals without the TV on!) and only when you are about a 6-8 out of 10 hungry (10/10 starving and you may over eat – less than 6 no need!) – not because you are actually thirsty or bored. Think about how food makes you ‘feel’, does it give you good energy, or make you feel tired and lethargic?

5. Quality Fat:

Low fat foods often have more sugars, and often the same calorific amount so buy ‘real’ food with simple ingredients just keep your portion sizes small. Find Quality Sources of Fats for Runners.

6. Real Food:

Avoid the middle of a supermarket where all the processed foods are -shop on the edges, or visit your local greengrocer, butchers and bakers for fresh, local food – supporting local business, the environment and your body -good.

7. Think Internally:

Think what the food you eat will look like once digested to realise that huge amounts of saturated fats for example will give your internal organs no benefits, never mind your body fat percentage – treat your body with respect, and have a little of the less good stuff and lots of the good stuff!

8. Feed your Brain & Nerves:

Your body needs Good Fats to work efficiently and have a good nervous system so learn to love your oily fish, and a few nuts every few days.

9. Planning Ahead:

Pack a snack box when you are travelling and racing, and a large bottle of water so when you stop at a petrol station you are not tempted by the sugary sweets, and boredom of the journey.

10. Mix it Up:

Have at least seven different colours on your plate for each meal to get all your nutrients and be able to list at least 20 different foods you eat regularly to keep you immune system boosted.

I’m a Nutrition Advisor (but not a Nutritionist, so these are just my thoughts) and there are so many ideas on trend, which change all the time we could write 120 Nutrition Boost thoughts! If you would like so ideas on my Top Meals and Foods which energise, just let me know.

In the meantime, happy running, listen to how your body feels with the food you give it and let me know how you get on…. @kimingleby for daily tweets and thoughts

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21 Confessions to give you the Edge…

Kim Ingleby — Thu, 24 Jan 2013 17:25:00 GMT

I don’t know how many of you listened, watched or read about Lance Armstrong’s confession with Oprah, and if you did, I wonder what you think? Whilst I am not going to discuss Lance, I thought I would write a blog about the most questions I ask, and confession’s my clients have brought into the Energised Clinic, and from around the World at Championships over the last 12 years! They may just help you gain the edge in your training, make some changes or think more positively.

I have chosen 21 tips, as from 21st January until the end of the month is the time most people break their resolutions, so I wanted to give you a solution to that statistic so you don't join them, and stay on track.

And whenever you happen to read this blog hopefully they will inspire you to do things a little differently, to gain the edge in your training and empower yourself to be your very best… so make a drink and have a read of my 21 Tips to Give you the Edge in your Running.

The Questions… Answer Yes or No!

Do you have a clear goal?
Do you have a clear training plan?
Do you have a clear outcome you want to achieve from your goal?
Do you have planned rest and recovery days for optimal results?
Do you eat quality nutrition to fuel your body for great training and results?
Do you hydrate properly with water and electrolytes?
Do you believe in yourself?

That’s the questions over! Hopefully they are thought provoking. If you have any further questions from these, please do comment below and I will support you.

The Confessions Clients have shared and how we advice them to really Gain the Edge …

8. Regularly training ‘big miles’ to improve their overall time.

- I advice quality interval speed and hills sessions, plus a fartlek session at least 1 in 3 training sessions to increase overall pace.

9. Running in trainers that are over a year old…. (and sports bra’s ladies)

- I advice you change your trainers at least every 6 months, or 300-400 miles depending on the style and support in the shoe. Take the time to go to a specialised shop and allow them to watch you running on the treadmill and assess you gait for the best trainer to enhance your performance and reduce the risk of injury. (Sports Bra’s need changed and re fitted every 6 months too, so you don’t stretch the Coopers Ligament)

10. Finishing a run and never stretching….

- Stretching and using the foam roller I believe are key to reducing the risk of injury but also for improving muscle reaction time, strength and speed. Plan in at least two 20 minute session’s per week, plus a mini stretch and roll every morning or evening. If you can budget a sports massage once every 6 weeks, this will really make a difference and the therapist can pick up on any niggles before they become a problem

11. Eating lots of sugars and refined carbohydrates ….

- Planning you nutrition is key to getting the right results, keeping your immunity strong, building lean muscles , getting lighter, fitter and faster so make sure your meals are packed full of quality, fresh lean proteins, essential fats and unrefined, complex carbs. Your body uses each food group for a job, so make sure you feed it correctly and then it will work to its very best, and you will look and feel great!

12. Missing sessions and then ‘cramming’ the miles in…

- Remember the 10% rule for optimal gain and maintaining strong muscles & immunity. By adding only 10% each week, you will progress well, without any risk of injury, cramming the miles if you miss some due to work or illness will come back and bite you in a couple of weeks. Adapt and refine your plan to stay on track.

13. Never resting…

- I advice all my clients to take every 4^th (beginner’s), 6^th or 8^th week as a recovery and easy week of training to allow your body to recovering from intense training, and to stay on track. This also allows you to move your training if you are unwell or very busy for a week to keep to the 10% increase rule (see point 12). A recovery week allows you to assess your training, relight your motivation, make time for other things/people & sort out any niggles, invaluable

14. I don’t need to do any strength work…

- Controversial and not everyone would agree but with a background in functional training I would highly advocate one quality strength training session per week, combined with two core strength sessions. This will increase your stability and strength, allowing you to keep correct technique and biomechanics for longer as well as running faster. Even if you are not competitive, this will make your session’s more enjoyable and you will become more toned, quicker.

And the ‘Come Back Tips’ to have an even better year than ever before, naturally are…

Get quality sleep, between 10pm – 6am is optimal for your bodies recovery – 10pm – 2am for the physical side especially so no staying up past midnight if you want to run fast and happily. I really recommend the Infinity Pro Bands to add a depth to your sleep, which balance the positive and negative ions in the body. ENERGISED25 gives you 25% off too.
Hydrate with electrolytes – if you sweat a lot make sure you get the right salts back in your body, knowing that water alone is sometimes not enough. There are loads of products out there, I like the Elete Drops as they don’t add any flavour to the water, but hydrate you really well. They are also good for a hangover, but I can’t personally recommend them for that, or advocate running with one!!
Having a Plan B – sounds crazy as I am known as the ‘Brain Ninja’ and I am all about focusing on the positive outcome and goals. In order to do that effectively you need to have a plan for the things that may be concerning you, even if they are tiny niggles. Write a list of all the niggles and limitations on one side of the paper, and then on the other side write a solution. Then you can focus on the outcome and your main goal, 100% committed.
Have an Accountability Partner – this can be your Coach, Logging your Miles and comments on the Bug Miles, sharing on Twitter, Facebook or just meeting a friend, once a fortnight who is your accountability buddy! Just someone, who will give you the support and the kick if and when you need it, to keep you on track to achieving your goals
Get the right kit – sounds simple, but if you are not happy or comfortable in your kit, you will be less motivated to go training. So if you are committed to getting fitter, faster, lighter, or stronger, whatever it is, get the kit that makes you feel good, that makes you want to get outside (or inside!) and train. There are plenty of places that have great sales on. Then make sure you get your kit bag or ‘pile’ ready so you have no reason to get training when you have planned to.
Create a Vision Board at home, on P-Interest, in your wallet, whatever works for you. Stick photos, words and pictures that inspire & motivate you towards you goal. It can be anything, whatever works for you, as much or as little. I did this with several of my Olympic athletes and they said it really made a difference.
Finally, believe in you and be positive about yourself. Sounds simple, but think about the language you use when you speak about yourself… is it positive? Make sure it is. Each day write down one thing that has happened which is positive, and one word which will be your motivational word for the week. Do this every week for the year and it really will make a difference and empower your training and racing.

If you have any top tips please do comment and share. I love to hear how you get the most from your running in the winter months and would love to hear you biggest confession & question you would like answered!

Until 2 weeks time… happy running! Remember to log your Bug Miles by clicking here and tweet me @kimingleby

Quote for the Week: "The more positive you are when you think and work toward your goals, the faster you achieve them." Brian Tracy

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My Top 13 Tips for Your Best Year Running….

Kim Ingleby — Wed, 09 Jan 2013 17:19:00 GMT

Welcome to 2013! I hope you had a wonderful time and feel ready for your best year yet. Since my last blog I have been all over the UK, and enhanced my love for running. My love is always there, but I have been reminded of how simple and wonderful running is.

You pack your kit and trainers, and then, no matter where you are, you can just open the door and go. It is such a brilliant way of exploring new areas, meeting others and keeping your fitness up.

So if you are new to running, welcome to the Running Bug Site, let us inspire, support and motivate you. And if you run regularly, try a new route, mix up your training and stretch your boundaries this year and let us advise and challenge you to be your best.

I thought I would start my 2013 Running Bug Blog with a summary of my Top Overall 13 Tips to have your best year running, whatever your fitness level and starting point.

Have a read and do share any top tips you have:

Have a clear goal in mind. This can be anything from just getting out and enjoying learning to run, to completing a race or gaining a PB. Find an event and I dare you to enter it, don’t worry about being fit enough now, the act of entering will commit you to training. Then find a training plan, ‘plan the plan’ into your life and go for it!
Get the correct trainers for your running gait, breathable kit, reflective outer layer, hat and gloves so you are prepared for all weathers. And ladies, remember whatever your cup size, please wear a decent, supportive sports bra. There are some great sales on at the moment, and it is well worth the investment.
Start out gradually, little and often, rather than one big long run per week. Remember consistency and quality, will always win in the long run over quantity and poor quality. Make sure you start out right with How to Make Your First Run a Success.
Increase your training by a maximum of 10% each week, and make every 6^th week an easy, recovery week (it could be every 4^th or 8^th depending on your training plan). Listening to your body is really important, and if you miss a session because you are really tired or feeling unwell is fine. Just get back on track when you are ready.
Plan in a cross training session, cycling, swimming or a gym class to wake the muscles up differently, keep your motivation up and reduces the risk of injury. Find 4 Essential Running Cross Training Techniques.
Vary your training, whatever your speed, include a long steady run, intervals, hill reps, speed pyramids, fartlek sessions and if you are confident and strong, plyometrics and speed drills. Remember, if you always run at one speed, you will remain at that speed. Mix it up.
I firmly believe a quality core and strength session, 1-2 times a week is invaluable to improve your running technique, stability and strength, plus minimise injuries. Make sure you plan it in to make it happen. Try these Core Stability Training Exercises for Runners.
Strength your buttocks, links with No 7 but deserves its own point as it is so important to have strong, functional buttocks for optimal performance. Tone your bum with these 5 Glute Strengthening Exercises.
Stretch and foam roll daily, especially if you are travelling or sitting a lot. Make time to factor this into your training too. Sounds like a lot, but remember, consistent mini sessions all add up. Make time for a regular sports massage, at least every 6 weeks, even if it is only for 30mins, if they look after your regularly they will pick up on any niggles and prevent injuries occurring. Check out the Foam Rollers: Essentials Runners Guide.
Hydrate well before, during and after, make sure you drink plenty of water and electrolytes if you are sweating but avoid too many sports drinks with added sugars. Here are Hydration Guidelines for Runners.
Eat quality, good fresh foods, with a balance of complex unrefined carbohydrates, lean organic proteins and quality essential fats to give your body the nutrients it needs for a strong immunity, quick recovery and plenty of energy
Listen to your body, rest if you need to and get plenty of good sleep, especially between 10pm and 6am, the optimal time for physical and mental recovery. Quality recovery makes all the difference.
Have a positive, mental image of yourself, be kind and proud of you, running. It doesn’t matter what everyone else is doing, focus on being your very best. Know that whatever you did today, will have been the best you could have done in that moment (easier said than done I know but do it, trust me, the more you do it, the easier it becomes and it works). And above all enjoy it, surround yourself with positive people and make the most of your time running!

I hope you find them really useful and if you have any top tips please do share them! There are so many, I think I could have written about 2, 013!

If you are wondering where I have run over the last three weeks, this is the running road trip…. I live in Bristol, and have now run in Telford, Doncaster, Sheffield, Port of Menteith, Comrie & Port Talbot. Some amazing, varied, hilly, all muddy, wet, windy and wild runs! A brilliant running adventure J

I look forward to blogging in two weeks, thank you so much for reading my blog, have the Best 2013 and any questions just tweet @kimingleby or comment below.

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10 Top Mini Thoughts to Enhance Your Running

Kim Ingleby — Tue, 18 Dec 2012 10:21:51 GMT

I was sitting last night watching TV, it doesn’t happen often and certainly not for several hours. However, Sports Personality of the Year & the Strictly Semi Finals had my attention! I am fortunate enough to have worked with both Team GB & Strictly over the years, so I find the people, the journeys they go on and the achievements inspiring. Ultimately they are just like you or I, people with a dream. Yet they are people who have the courage to commit to that dream, make it a goal and go for it….

I thought, as we come to the end of another wonderful year, I would summarise my top mini thoughts from working with these normal people achieving extra ordinary things.

1. Where you think your Boundary is, and where it actually is, differs. Have the courage to let go and see how far you can go.

2. To improve, you have to get uncomfortable, so make sure your goal motivates you more than where you currently are. Find out How to Set Goals the SMART Way.

3. Listening to your body, allow time for optimal recovery, stretching and rest is key to optimal performance. Try out these Four Stretches for Runners.

4. Quality, focused, planned training sessions will always win over quantity without awareness.

5. Respecting your body with good nutrition, quality sleep & strength training combined with your quality training is key. Need help? Try Strength Training for Runners.

6. Respecting your mind, and learning to have positive self talk, self respect and belief is the key to enjoyment, gaining the most and getting into ‘flow’, to be your very best. What you think you can do, or cannot do is true, make friends with yourself. Train your mind to run better.

7. The times that are the hardest, when you cannot train for whatever reason, are often the times when you learn the most, and come back stronger

8. Keeping things in balance & making time for friends and family outside of sport, is a tonic of perspective and enhancing focus

9. Taking time to reflect, learn, action and change things to be your very best, may be scary but is empowering. You have to take a risk, to know how far you can possibly go.

10. To have a positive outlook, be proud of your achievement, laugh and smile makes a good training run or race, an even better one, whatever the outcome.

So take inspiration from these top athletes and people stretching their boundaries, take these mini thoughts and take a moment to reflect on the positives you have gained in 2012. Whatever your year has held, be proud that I know you will have achieved something, even if it was not what you intended on Jan 2012. In my New Year Blog I will give you my 7 Top Tips to set up to have your Best Running Year Ever in 2013!

In the meantime, have the most wonderful Christmas and Festive Period. Make time to get outside for min run’s, even if it’s only 20minutes it will make a difference to how you feel in January.

Thank you so much for reading my Running Bug Blog, I really hope you have enjoyed & gained from it. May you have a brilliant two weeks running, racing and relaxing.

I look forward to blogging in two weeks when we welcome 2013. Any festive running questions just tweet @kimingleby or comment below.

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7 Top Tips to Improve Your Off Road Running

Kim Ingleby — Fri, 07 Dec 2012 15:30:00 GMT

Last weekend I took part in the Gwent Cross Country League Race for Westbury Harriers, ‘D’ Team (there are some speedy girls in the teams!). I love cross country running, the mud & hills are something that is natural for me having been brought up on a farm. However, there were many people there, who were much faster than me, who were asking me questions about running off road. This got me thinking about today’s blog and so I wanted to share my 7 Top Tips with you:

1. Work on your balance and ankle stability for the mud, snow & frosty conditions. This is key when running on uneven ground to avoid injury and ‘going over’ on your ankle. Spend time on a stability disc, 3-4 times a week learning to balance on one leg and then simulate a running action. You can work on this with a Bosu, Indu Board and Balance Board too. To find out more about what to do, check out my YouTube clip:

(Please visit the site to view this video)

2. Work on your core strength, which is key for great running performance, but even more essential when running off road to reduce the risk of injury. Here are some Core Stability Training Exercises for Runners. The stronger your abdominal muscles are, especially the obliques (side muscles), transverse (lower) and lower back muscles are the more efficient and powerful you will be as a runner. Get working on your planks, side planks, lower leg raises and dorsal raises, at least twice a week and you will see great benefits.

3. Linked with your core & definitely worth its own point are your buttocks! Try these 5 Glute Strengthening Exercises. I know I have mentioned them often, but you really cannot underestimate the benefit of strong, balanced, functional buttocks. Get working on them with specific isolation exercises, combined with the bigger exercises of lunges and squats once a week. There is a saying I learned through my sports therapy training, ‘Strong buttocks, strong knees, weak buttocks, sore knees’. Obviously there is a lot more to it, but an interesting thought.

4. Get the right shoes to train off road! I know it sounds obvious but you are much more likely to become injured just by running differently in normal trainers, trying to keep your grip than if you are in trail or cross country shoes. Find the perfect shoe in the Essential Trail Shoe Guide. They will feel quite different to your normal shoes, try the brand you run in usually to start with and make sure you get them checked if you have any niggles.

5. Learn to love hills! Running off road can be challenging, even if the route is fairly flat. By incorporating a hill reps session even on the road, it will transfer and benefit you when running off road, making it much more enjoyable. Need more information? Read Hill Training Explained. Remember, if you are training for an off road race, most of your training should be off road, and vice versa if you are training for a road race.

6. Like any running, make sure you make time to stretch and foam roll. As the ground is generally more challenging, you may have niggles and tightness in different places. Make sure you take the time to stretch everything out, have a sports massage every 4 weeks and record any tightness. Find more advice in Foam Rollers: The Essential Runners’ Guide.

7. Enter an off road race, there are so many out there from 5km to Ultra’s. Running off road is beautiful, you can go to many amazing places so remember to look around you and enjoy the scenery and countryside. Search out new places to run, race, take photos, blog and share. Enjoy it, celebrate your achievement and be proud of crossing the finish line or sitting down to a big pub meal somewhere different after your exploring! Find an event near you in our Event Search.

Happy winter, off road running & racing. I look forward to sharing your winter stories and photos of your best off road route. My best is definitely in Scotland in the hills above Comrie, where the photo for this blog was taken!

Until two weeks time, happy running Team! If you have any questions just post them below or send me a tweet to @kimingleby

PS. Here is our Advent YouTube for the Day, with an Indu Board, perfect for ankle stability:

(Please visit the site to view this video)

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Quick & Easy Top 10 Running Tips to Get Started …

Kim Ingleby — Mon, 26 Nov 2012 11:36:19 GMT

Quote for the week: "Consult not your fears but your hopes and your dreams. Think not about your frustrations, but about your unfulfilled potential. Concern yourself not with what you tried and failed in, but with what it is still possible for you to do." Pope John XXIII

I hope you have had a great couple of weeks. Last weekend I ran a 15km off road run for Stroke Awareness, it was a really last minute decision as one of my clients had suffered a massive stroke and I wanted to do something, even if very small.

Two things came from this. When I was there, there was an option to run 5km and it was brilliant to see how many people were there, giving it a go. The second thing was that many of these people asked me at the end, how do you actually get started and enjoy running? With Christmas coming, I thought what better time to share my top 10 Tips to get you started.

Have a read and any questions do let me know…

1. Write down the your top 5 goals you want to achieve with your running in 2013 and what you need to do to make them happen.

2. Ask a couple friends to support you to help you achieve your goals, keep you accountable and then get started. Or use the on line Running Bug, and log your miles after each session. Check out bugmiles.

3. Before you begin, get your running gait checked (running style), and make sure you get the right trainers (and sports bra) to avoid any injuries or niggles. Plenty of places offer free assessments, Sweatshop have shops throughout the country. For more advice read Real Gait Analysis for Injury Prevention.

4. Buy some breathable clothing, there’s plenty of great gear about - you don't need much, but you will find it much more comfortable when you start running. Hat, gloves and reflective kit are essential if you are heading outside. Click here to get more Winter Running Advice.

5. Start slowly, less is more. Aim to do 2-3 run/walks a week and only increase your time & distance by 10% max of each (every 4^th week have an easier week to allow your muscles to adapt and recover, and avoid injury). Once you can run for 20mins consistently, start to mix up your sessions, speed and include some hills, they are good fun and rewarding, promise! Here’s 10 Ways to Avoid Injury.

6. Consistency is the key to avoid getting injured, and to help it begin to feel easier and more enjoyable. Always listen to your body and energy though, if you don’t feel right, don’t push your training, look after you.

7. Make sure you eat plenty of good food, vegetables, vitamins, minerals and water to boost your immunity and energy. Check out our 5 Foods to Boost Winter Running Immunity.

8. Keep a training diary of what you are doing, how you feel and any niggles you may get. Check out 5 Reasons to Keep a Running Training Log.

9. Get into the habit of stretching and doing a couple of core stability and strength sessions each week.

10. If you are finding it hard, think about why you are doing it and how much you will gain by getting fitter. Even Olympic Athletes find their sessions hard and have moments where they question what they are doing. Trust me they do, as I do the Mental Strength Training with them and know J. So believe in yourself, have fun and be proud that you are getting out there and giving running a go. You may even just start to enjoy it, make new friends and increase your energy….

And, if you run already, why not support a friend who just needs a kick to get going? Remember the first time you went running, it can be daunting so support your friends and let’s get more people active! The Fitness Industry Association has just re-launched as UK Active, with the vision, "More people, more active, more often" #moretogether let's do just that this fortnight”

Let me know how you get on, I would love to hear and any questions just comment below or Tweet @kimingleby

Happy November Running, the next time I blog will be into December! Any request, let me know.

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3 Top Tips to Help You Overcome Adversity

Kim Ingleby — Thu, 08 Nov 2012 11:16:00 GMT

How did you get on over the last two weeks with the tips to improve your running, even though you are not running? I definitely increased my energy by ‘cleaning’ up my nutrition, which although is pretty good could always be fine-tuned for optimal energy. Food and Weight Loss.

Removing any refined sugars from your diet will really help to boost your immunity, essential for winter running and enjoyment. Combined with this I have focused on my biomechanics and quality sleep, all giving me noticeable gains even though it has only been two weeks. I would love to hear how you got on.

My blog for today was going to different, but that will have to wait, as Super Storm Sandy provoked this blog. My Dad, step mother and sister live in New York, right where the storm did the worst damage. I spoke to my Dad the night before and he is from Scotland. He was sure this would just be like a ‘blowing gale’ in the hills of Scotland. I encouraged him to still be prepared, and kept an eye on the news to see the progress of the storm.

The following morning I dialed their home numbers but all the phone lines were dead. Finally I managed to get a connection with my step mother’s mobile and had a couple of minutes hearing that whilst shaken, they were okay. A huge relief.

A few days later one of my wonderful clients, Claire, was heading out to New York City to do the marathon. She has prepared all year, getting a good for age entry from her Brighton Marathon earlier this year.

Claire was going out to New York with her husband to celebrate her 50^th and have a well-deserved rest, as well as run the marathon. It is something she has been looking forward to and planning for years. Massaging her last week I knew she was ready to do a PB. I texted her on Thursday, checking they were going and wishing good luck, in many senses of the word.

Since Thursday she has had no phone battery and the race organisers decided to cancel the marathon. Now, I know 100% that Claire will have made the very best of the situation, and joined in the human compassion in these circumstances. However, it will still have been challenging as despite the situation this was a big goal for her.

I have read that many runners went to Staten Island with food provisions and blankets to help keep people warm, whilst others ran 4 laps of Central Park to raise money for charity and keep the marathon spirit alive. Whatever Claire did, it will have required flexibility to her original goal, which is where this blog idea came from.

We all set goals at the beginning of the season, yet however prepared, focused and committed we are to the goals, we never truly know if we will complete them until the goal is achieved. When I am coaching people, mentally we always have a plan for the ‘what if’, which often surprises people. We write down a clear strategy for the three things that are concerning the individual most about achieving their goal.

Once we have done this, the person can let go of the anxiety as there is a strategy. Then we work together on creating a plan both physically and mentally to have their best race possible on the day. Obviously, some things are out of a person’s control, like Super Storm Sandy.

If you have an injury, you are feeling unwell, a family incident occurs or the unknown happens, what would you do to make sure you still gain from the experience and have a great race in the future? Here are my 3 top tips to overcoming adversity for your main goal:

1. Be aware and flexible with yourself, listen to how your body feels physically in the lead up to the race. Sometimes you may have to ‘reframe’ the outcome of the race if you have a few niggles or are feeling slightly unwell but still able to race. Reframe it by writing down what you now need to do to have your best race possible, even though you know it will not be your best ever race. By sticking to this plan, you will still take several positives from the race, which you can take forward to the next race. You will also limit the long term damage to your well being and fitness and can still enjoy the race.

2. If you are unwell or injured and cannot race, firstly be kind to your body and look after it. Being angry and then sad is natural, particularly if the race matters to you, let these emotions happen and then get proactive. Assess your training; write down what you think caused the injury or illness. Was it lack of stretching, increasing more than 10%, over racing, under recovering, poor nutrition, lack of sleep?

Aim to identify what you think the cause was and then write down what you learned so you don’t do it again! We are all creatures of habit so writing it down is essential or you are unlikely to change the habit in the future.

Once you have identified the problem, write a solution to overcome it, so it never limits you again. This could be from reducing your intensity, having weekly sport therapy and working on your biomechanics to increasing your sleep the week before a race so you are fully prepared. Injury Prevention and Advice.

3. Have a backup plan, even if it is next year! Trust me it works. I worked with several Olympic athletes, and they all had a backup plan. Sadly, one of them picked up a hip injury, so went from being in the squad to being a reserve.

As explained above, the normal limiting emotions happened, but then we turned to her back up plan. She focused on being more involved in the media, interviews and developed her own profile and website. As she was fully recovered much quicker than her fellow Olympic competitors, she is ready to compete much earlier.

She is now going to America to do the spring competitions, which she would never have done if she had done the Olympics. This should allow her to be in an even stronger position for Rio in 2016. Whilst the disappointment of missing London cannot be underestimated, neither can the benefits of her clear back up plan!

If you have three key races planned, find three alternative races for at least 6 weeks after the dates of the original ones. If it is a big race like a half or full marathon, find alternative races 6 to 9 months ahead. Just note them down in your training journal, they may still turn into your goals, or you may never do them. It doesn't matter, they are you backup plan to keep you on track in the face of adversity.

It may sound really simple, but we choose to race, be that to walk, jog, run or sprint for many reasons, but fundamentally (hopefully!) because we enjoy it and we want to challenge our boundaries. This is the same for an Olympic athlete to a first time runner, no one forces you to do anything. So, if something happens that causes you to change your plans, firstly don’t worry if you get frustrated, upset and angry - that is normal. But then, take those emotions and do something positive with it.

If Super Storm Sandy did one thing, it will have brought the running community together. The spirit and human compassion will have made Claire’s NYC Marathon an experience I am sure she will gain from in many races to come. And my Dad, I am pleased to say, has just emailed to say they are still without power, but doing okay. Good times.

When I did the Ironman UK there were many soldiers competing without limbs. When they passed me it just reminded me of how lucky we are and you never know what is round the corner. Whilst I totally advocate and promote committing to goals, we must live in the moment, have the courage to be flexible and awareness to enjoy every time we tie up our laces and head out for a run.

May you have a brilliant two weeks running, racing and relaxing.

I look forward to blogging in two weeks, thank you so much for reading my blog and any questions just tweet @kimingleby or comment below.

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7 Top Tips to Improve Your Running (Without Running!)

Kim Ingleby — Tue, 23 Oct 2012 13:00:00 GMT

All glory comes from daring to begin - Eugene F. Ware

I have been working with many athletes who were competing this weekend, and it really surprised me how many of them had not considered the factors outside actual running, which could actually affect their performance and training.

Having just returned from Edinburgh and the Men’s Health Survival of the Fittest Race, this has prompted a mini blog about the 7 Tips I think can improve your running without even running. They certainly are not rocket science, and won’t be things you have not heard before. But, I think if you read them and take action you could be surprised by the positive effect it has on your running, and the quality of your overall wellbeing.

I certainly use them as a guide to my overall health and wellbeing, which I believe is the foundation to quality, consistent training and performance.

My 7 Top Tips to Improve Your Running (Without Running!)

1. Quality Sleep

Without a doubt all the research would indicate that sleeping between 10pm – 6am will give you the optimal rest, recovery, repair and boost your immunity. Whilst this may not be possible for all lifestyles (shift workers in particular), there is definitely a massive gain on being asleep before midnight, as physical repair happens between 10pm – 2am optimally. Try switching off all electronic devices, bright lights, phones etc by 9.30pm and opt for reading, listening to music, writing and relaxing before sleep.

More: 10 Sleep Tips for Runners

2. Good Nutrition

I have studied numerous nutrition, hormonal, performance and optional weight courses and whilst there is a huge degree of varying advice which could be confusing, there is a common thread. Eat quality nutrition, locally sourced, fresh foods. Think about the nutrients in the food that you eat, and move away from the calories. To function optimally, repair quickly and have a strong immunity your body needs quality proteins, complex slow release carbohydrates, good fats, vitamins and minerals. Supplements have a place, but the basis should be around the depth of the quality of the food you eat. So planning, preparation and listening to how your body feels when you eat food, and the effects 24 hours later on your energy and wellbeing are key.

More: Nutrition Tips and Advice for Runners

3. Hydration

Your body really does need lots of water to carry out all the jobs it needs to do, so make sure you drink plenty of it! An equation I have used which seems to work well is your body weight in kg x 0.033 = the amount in litres to drink before exercise, add 500ml per hour of exercise. If you need electrolytes add some rock salt, elete drops or various other products.

More: Hydration Guidelines for Runners

4. Listen & Adapt to your Body

So you have your training plan all set out for your next race, and I am the first to keep people accountable. However, I am also the first to advice people to really listen to their body. If you are really tired and run down, then adapt the session to an easier comfortable session, adding in the high intensity sessions when you have recovered. If you are feeling unwell, move your easy/recovery week (which you should have in your training cycle every 4-8 weeks) to this week and adapt the following week. This will avoid injury and long term illness or feelings of being run down.

5. Be Flexible & Strong

Please make time for stretching, rolling and core stability. Since 2006 I have travelled with the GB Triathlon Team as one of the Senior Sports Therapists, I know the athletes that take time on a weekly basis to work on core stability and strength, re balance any imbalances, foam roll and stretch generally have better mobility and results. I would say this applies to training and every day mobility when you are working. If you travel or sit a lot, you will need to take time to open up the hip flexors, stretch the lower back and gluteal muscles to limit shortened muscles and imbalances which could affect performance

6. Grow an Inch and Breathe

We often sit, travel, drive and stand yet we don’t move that much in the day with most of our jobs, myself included if I am writing features or working with a client’s mental strength. Aside from exercise it is really key to be aware of your posture, to move your body in a non-stress response way (walking is perfect), and to breathe deeply. This will reduce the stress in the body, increase oxygen throughout the system and can even improve the neuromuscular response and the spinal column is moving freely. Obviously many other factors could affect this, but simple breathing, walking and postural exercises for a couple of minutes every hour throughout the day will boost your overall wellbeing.

7. Positive Focus & Fun

Whatever you are doing, whatever the training goal, remember to have fun and always take some positive’s from each day (even if it has been your most challenging!). Listen to your own language and remove the words try, maybe and probably, replacing with I will. This can be quite empowering and challenging in a good way. Practice turning your focus in all areas of your life to a neutral, calm and positive approach. Where you are just ‘being’ in the moment, enjoying things and just doing it! This could be anything from running with your Garmin taped up for a session, to doing something different. You may be surprised by the gains, then remember to write them down on your positive journal so you create positive habits.

So there are my 7 top tips to enhance your running, without running! I recommend clients write in their training diary out of 7 how they feel for each point at the end of the week. 7/7 would be mean they were totally happy with their quality and amount of sleep that week. 4/7 would mean they only had 4 nights sleep that met with the required amounts to feel great. After 3 months reviewing this can really show you areas that perhaps you need to improve, even if you training is going well.

I look forward to hearing how you get on over the next couple of weeks. Perhaps we could all score and share our two weeks, out of 7 for each area? Accountability for improved performance and well being, just a thought!

Have a great fortnight running in the beautiful Autumn countryside and I look forward to writing in November!

If you have any questions just post them below or send me a tweet to @kimingleby

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