Running for {mental} health

When I first started running I did so with one simple aim in mind. To get slim. And whilst this initial goal has continued to spur on my somewhat sporadic relationship with running over the years I now have a very different reason for pounding the pavements. Nowadays I run less for vanity and more for well-being. I run because it makes me feel good.

The fact that exercise releases endorphins {happy hormones} may be a well known fact but what other benefit could there possibly be for something which for the majority of us is bloomin' hard work and some days seemingly damn near impossible? Speak to any regular runner and they will tell you.

For me some of the psychological benefits of running include:

Lowering anxiety and depression:  Physical activity releases dopamine, a chemical in the brain associated with feelings of pleasure and happiness.  You may experience a sense of "runners high" or even euphoria.  Or you may just feel a little bit happier about life in general.  Nevertheless running can lead on to....

An opportunity to unwind and clear your mind:  What better way to spend a bright spring evening then enjoying the great outdoors.  I've done a mixture of treadmill and outdoor running over the years but for me nothing beats getting outside in the fresh air.  I've grown to love exploring the country lanes around my house and finding new routes and beautiful places I never realised existed right on my doorstep.  Sometimes it's hard to take in your surroundings when you feel like your legs and lungs are about to collapse but take a minute to look up and around you, say hello to the new spring lambs {yes I do this} and admire the rolling countryside or river or wherever you may be.  Breathe deep.  Relax your shoulders.  Let your mind unwind and your legs find their pace.  This is where running regularly and getting a bit fitter is key.  Suddenly you can start to enjoy your run and really begin to understand what people mean by the aforementioned "runners high".

Better sleep:  I always {half} joke that my children sleep better after a glass of wine {for me not them. Obvs} and I find the same is true after a decent run.  It could be the nice warm shower, cosy pjs, hot chocolate.... or the fact that my brain has cleared and I'm just plain too pooped to rouse to their sleepy rumbles but either way we all seem to get a better nights kip which {as any parent knows} is pure gold.   

Social interaction vs. time to yourself:  I usually run alone.  It just works out that way as I grab opportunities to go as and when I can and actually I quite enjoy the solitude, especially once the boys came along - to have that space {physical and mental} and time to myself was a tonic.  I also like to go at my own pace, no pressure to keep up or go a certain distance.  If I want to stop and walk home I can.  If I want to go further that's fine too.  But when I do get the opportunity to run with a friend I actually really enjoy it.  It's easy to chat away the miles, especially if you're lucky enough to find someone your pace/fitness level is evenly matched to, and actually finding like minded peoplee,  having someone there to push you once in a while and to swap tips with is good too :)  I love the idea of joining a local running club but at the moment the timings don't work out with having the little people but maybe one day.

Increased energy:  We've all been there.  You're tired.  It's been a long day.  The last thing you want to do is any form of exercise.  And I totally agree.  But I also guarantee {unless you're poorly pops or injured} you will feel better and more energised if you get off the sofa, lace up and get out for a trot even just around the block.  Running gives me energy and helps me make better and healthier choices plus I feel a lot less guilty if {when} I decide to have a little {big} treat.  I have to constantly remind myself of this and although it may feel awful at the time ultimately I know getting out and going for a run will help. 

Learning focus and determination by overcoming obstacles:  The last long bank holiday weekend was a week before a 10k race.  I ate and drank my way through the whole weekend and probably {no joke} put on about 5lbs.  By the Monday I knew I really had to get out and do a half decent run to keep up with my pre-race preparation so off I went {extra 5lbs and all}.  2km in I stopped and had a mini tantrum.  I did not want to be out running.  I felt awful and in a proper grump.  If someone would have driven past me I probably would have asked for a lift home.  I grumbled and stropped.  But then I thought of the race ahead of me and gave myself a proper good talking to after which I got my head down and got on with it.  An {albeit sluggish} 8.8km later I was home and although the run itself was hard work I felt so much better in myself and was so glad I got on with it and didn't give up.  Running for me has helped show my sheer sense of determination and that I can achieve so much even when the going gets tough.  And that sense of achievement does wonders for your mood and self-confidence :)

 

You may have seen the recent two part documentary on BBC1 (UK), Mind over Marathon, where the 2017 Virgin London Marathon Charity, Heads Together, worked alongside ten unlikely runners living with different mental health issues to train and take part in the London Marathon itself.  If you missed it, look it up.  Not only were the stories eye opening {and sometimes very hard to hear} but the motivation and sense of achievement was captivating and the series really helped to highlight the psychological benefits taking part in a regular running programme could achieve.  I particularly liked Paul, who throughout the training was quite open about that fact that he did not enjoy running, but stuck at it because it of the difference it made to his mental wellbeing.  6 months down the line he no longer needed to take anti-depressants and found running 2-3 times a week helped him stay more balanced and in control of his emotions.  He may even enjoy it a bit now who knows!

All this goes to show that absolutely anyone can reap the mental health benefits of running or even just going out for a walk in the fresh air.  You don't even necessarily need to enjoy it {!!} And if you can find the mental strength to get through those bad runs you are working towards so much more than getting a PB {although that's always nice}.  Lace up and get out there.  It will get easier and I guarantee you will feel better :)

4 {simple} things for 2017

The start of a New Year brings with it an opportunity to reflect.  On years past and hopes for the future.  A New Year, a chance for new beginnings, to start over.  You may well poo poo New Year resolutions which inevitably fall by the way side by spring but I think there’s something nice about taking stock and mindfully looking ahead to a potentially more fulfilling life.  No matter how big or small your resolutions may be - to climb Mount Kilimanjaro or have a weekly coffee date with yourself it doesn’t really matter.  The point is you’re taking the time to look forward positively.

Reflecting on 2016

2016 has been quite a year.   One of the major adjustments for us has been my return to work after maternity leave and balancing this with life as new parents {blog post coming soon}, I lost my baby weight {plus some}, then regained a few pounds, I trained for and completed a 10k trail race, celebrated the boys’ first birthday, celebrated 3 weddings, made new friends and reconnected with old ones, had some amazing days out and continued to navigate the ever changing landscape of parenthood whilst sneaking in the occasional date night and baby free latte.  It’s been another emotional  rollercoaster of a year and, as with the year before, it’s one I’m very thankful for but also happy to draw a line under and start a fresh in 2017.  

So following on from my last New Year's post - 4 {simple} things for 2016 here are my 4 {simple} things for 2017:

1. To focus on health

This is my main goal for 2017.  I don’t want to diet. I don’t want to restrict. I don’t want to slave away at the gym.  I want to be healthy, eat and live cleanly and hopefully reap the benefits there of.  I’d like to gradually introduce healthy habits and exercise into our daily lives - drink more water, walk, get to bed earlier.  The reality is I don’t have the time, energy or motivation to commit to anything more than that.  So why beat myself up or set unrealistic goals?  I’d like to look after myself, to take pride in how I look and feel and also focus more on mental health.  Watch this space {or takea peek at my latest Pinterest board}.

2. To be more adventurous

I’ve just painted my nails black.  That may sound very mediocre but for a girl who hardly ever ventures away from pinks and pastel this is quite a feat!  And I love it!  So this year I’d  like to try stepping out of my comfort zone and be more adventurous, take more risks, big or small and embrace change J  

3. To have regular family days and date nights

Life is busy.  Mr H has been working 6 days a week for the last ~6 months and his only day off is for daddy daycare {!} whilst I’m at work.  It’s great that he gets to spend a whole day just him and his boys but we hardly ever get to spend any proper time together as a family or just the two of us.  This is something I feel quite strongly about as, you may be shocked to know, I quite like my husband and miss spending time together on a regular basis.  Marrying a chef you expect the unsociable hours and being passing ships in the night but that doesn’t make it any easier.  This year we will be celebrating being together for 10 years – a whole decade {who knew anyone would choose to put up with me for that long?!} and to spend time together is precious. 

4. To blog more regularly!

This year I’d like to commit building up the blog with regular posts and social media.  Why?  Because it’s my outlet, my therapy, it helps me think more clearly and focus.  It helps my confidence, shares experiences, allows self-exploration and connects me with people.  It documents our life and shares our hopes and dreams.  It makes me happy and is something I think about a lot even though I  haven’t been posting very often J  One thing I’m not going to do it put pressure on myself to post every week etc but I definitely want to commit more to posting more regularly J 

So Happy New Year to you all and may 2017 bring you health, peace and prosperity.   

Time to {diet} {part 1: Planning}

It’s that time of year again.  I’ve enjoyed several months of food freedom but my ever expanding waistline has taken over and it’s now time to say farewell to the weekly {daily} cake run, the glasses {bottles} of wine and scoops {tubs} of ice cream.

Yes that’s right.  It’s time to diet. 

Booooo!

So where to begin on this journey of shredding these extra layers of cuddle {sorry}? I’ve tried several different dieting techniques over the years and although some have worked well for me nothing has stuck to become a way of life which is ultimately what I’m aiming for.  Not a quick fix {although it would be nice to fit into my size 10 jeans next week} but a lifelong healthy relationship with food which enables me to still have the odd treat.  Because let’s face it, my life without chocolate isn’t worth living. 

Heard it all before?  Me too.

So what makes this time different?  In truth nothing really except the fact that I know deep down that this is something that I a) really want and b) am sick to death of revisiting.    They say if you’re tired of starting over then stop giving up and I couldn’t agree more!

  

So why have I failed in the past?

•          Unsustainable plan:  Too few calories
•          Tiredness:  Vicious cycle of feeling sluggish
•          Not facing/addressing reasons for comfort eating:  Mindlessness
•          No accountability:  Why does it matter?  Avoiding situations like swimming
•          Cravings/addiction:  Habit of comfort eating
•          Unhealthy relationship with food:  Lack of nutritional knowledge
•          Lack of time: Easier to get a ready meal/take-away
•          Lack of planning/preparation:  Tied into lack of time/commitment to sit down and plan
•          Giving into peer pressure/temptations:  Another birthday another cake
•          Diet becoming all-encompassing and too much pressure:  An additional pressure rather than      way of life
•          Going it alone:  No support/structure
•          Over complicating:  Everything from scratch
•      It's bloomin hardwork!

 So should I follow a {published} plan?

Before I started writing this post I dug out several books I’ve purchased over the years in an attempt to shift the pounds.  In order they appear in the photo above:

•          Lean in 15:  This is a new book I’ve just bought by Joe Wicks.  I’m yet to read it properly and use the recipes and techniques he suggests but essentially Joe is all about the lifestyle change and banning the word diet by combining healthy quick to make recipes with high intensity interval training {HIIT} workouts.  Sounds ideal!  His 90 day tailored plan is a bit pricey for me but he has loads of workouts on his YouTube channel and quite frankly I could quite happily live off his chicken pie forever {bosh!}.  Definitely going to be incorporating this into my plan!
•          The Diet Doctors:  I bought this book in 2008 and depressingly {according to my entries at the time} I weighed 9st 9lb.  And I thought I needed to lose weight?!  Anywho.  This book is based around a 12-week back to basics diet plan starting by making small changes to your diet then personalising your plan to cater for personal ailments such as hair loss, greasy skin etc and gradually adding in exercise, stretching and toning.  I really like the back to basics idea of this plan and I think it’s a really good place to start without going into crazy lady diet mode.  I also like the monthly rules.  Again something I’d like to incorporate.
•          The Hunger Fix:  I bought this when I had an {oh my goodness I literally think I have a problem with food} moment.  I’m currently reading it so I haven’t yet got the total gist but basically talks about the theory behind and how to overcome food addition.  I’m hoping this book may help me deal with the underlying issues as to why I overeat.  Will update if it proves to be helpful!
•         Detox Yourself:  I bought.  I read the first page.  It sat on my shelf for 5+ years.  Basically I wasn’t and still am not willing to be that extreme.  Juicing, detoxing, living off rice and beans {heeeey I’m a celeb fans!} just ain’t gonna fly with this mamma. 
•          The Flat Tummy Diet:  I followed this diet plan back in 2011 to lose weight before we went on holiday and lost 8lbs in 3 weeks which was amazeballs but the only reason it worked for me was that I limited my calorie intake to 1,200 calories a day and religiously tracked everything I ate and every bit of exercise using the Myfitness Pal app {see my blog posts here and here).  It worked.  I felt good.  But it wasn’t sustainable for me.  But to be fair I probably skipped the chapter on maintenance!  Great for my lifestyle then but I remember feeling really weak and tired and now with two little people to run around after I just can’t put myself through that again.  Although I did enjoy the cake from Jane’s Pantry I treated myself to every Friday!
•          Slimming World:  Ok so this isn’t technically a dieting book you can buy but this is the main book you receive when you sign up for SW.  I joined SW in November 2015 at the heaviest I’ve ever been (12st 2lb) and repeatedly lost weight to -16lbs by February 2016.  I then plateaued and it took me until April 2016 to lose another 1.5lb to reach my maximum weight loss on plan of -17.5lb (10 st 11lb).  This was still way off my target of 9st 7lb and from then on I fluctuated around the 11st mark until I finally stopped attending group in September 2016.  So what happened?  The biggest thing that helped me stick to the SW plan was being held accountable and staying to group each week.  This was fine when the boys were very young and would usually sleep through group but as soon as they started getting more active it became harder and harder to not only listen and get the most out of it for myself but they also started being quite disruptive to the rest of the group.  So I would go and weigh then leave straight away.  For me the accountability stopped as I no longer cared if I gained or lost and my heart and mind just wasn’t in it anymore.  5 months on I could no longer justify the cost of going to group when I knew I wasn’t sticking to plan.  And now the pounds are creeping back up.  I think SW is a fab plan and definitely something I’d go back to.  I’ve looked at going to a different group at a time when Mr H is at home to have the boys but we only get two evenings together a week at the moment and I’m not willing to give one of these up when we barely see each other as it is.   One day J

 Example of how my current week usually pans out {based on my SW week of Thursday-Weds}

•          Thursday:  Weigh in.  +2lbs,  Have a fresh wave of motivation to be good this week - to sit down and plan our meals for the week, to try new recipes, to say no to cake and to lose the 2lbs I’ve put on.  
•          Friday:  Friday treats!  Hot pork roll on my lunchbreak, cakes in the office, easy pizza dinner and chocolate for pudding.
•          Saturday:  It’s the weekend so I can be a bit slacker on the healthy eating right?  Meet up with friends for a coffee {and cake}, treat the boys {and mummy} to a gingerbread man from Tesco.  Eat dinner of sausages, mashed potato and peas with the boys.  Hot chocolate and biscuits in front of the telly.
•          Sunday:  Pop round to mum and dad’s – yummy lunch and pudding, tea and cake mid-afternoon before heading home.  Mr H arrives home ~6pm with a giant bar of chocolate and wine, too unorganised and tired to cook once boys are in bed so we order a take-away.   Was going to do a food plan and online food shop but watch Planet Earth 2 instead.
•          Monday:  Work – didn’t make a packed lunch so grab my favourite spinach and ricotta pasty in town along with something sweet for pudding.  Starving by the time I get home so scoff some biscuits before dinner.  Eat a huge bowl of spag bol and garlic bread prepared by Mr H as a family.  Finish last night’s wine and chocolate.
•          Tuesday:  Must do better today!  Prep a packed lunch which is eaten on the side of the road on way back from one of my work visits.  Hungry again once back in office so much on whatever biscuits/cakes are lying around.  Pick the boys up from nursery.  Shattered so eat bits of toast, biscuits, crisps, crackers all evening. 
•          Wednesday:  Twins club – quick cup of coffee and a catch up with the twinnie mums before heading over to Sainsburys café to give the boys lunch and grab something quick and easy to eat for myself like a panini.  Quick top-up food shop and more treats for the boys {mummy} then home ready to transfer sleeping boys into their cots.  Cup of tea and a cake before tackling the housework.  Dinner of whatever the boys are having. 
•          Thursday:  Weigh in.  +2lbs

 Enough said!

What am I going to do differently this time?

•          Review what’s worked and not worked for me previously
•          Try something new!
•          Ask my nearest and dearest to support me and sign up to helping me stay on track
•      Be honest and open about the fact I'm trying to lose weight/be healthier 
•          Focus less on dieting and more on a healthier way of life
•          Make small changes
•          Weekly food shop with limited top-up shops 
•          Flexible meal plan with ideas somewhere prominent in the kitchen
•          Be more accountable:  Weekly updates on the blog, ask Mr H to weigh me every week
•          Keeping an honest food and mood diary for at least the first 4 weeks 
•          Be open to reviewing and changing my plan if somethings not working
•      Eat regularly and take each day {hour} at a time

Time to {diet} {part 2:  The Plan} coming soon :)

10k Training Plan {beginner - intermediate}

Here's my adaptation of a Runner's World 10k training plan I first used back in 2011.  This was the first training plan I had  followed and I was determined to see it through!  I signed up for my race and started planning.  Although some days were pretty tough over all I found the plan really enjoyable and, importantly, achievable.

It showed me that I could push myself to run further but also the importance of not over doing it by having regular rest days and integrating cross-training into my schedule.  The plan is time rather than distance based which I think is a lot easier when you're starting out and flexible enough to fit into your week.  The general rule is 5 days on, 2 off every week but plan ahead and work it round you're diary.  Some weeks I've taken 3 rest days if I know I'm away or already have plans.  Last time I followed this training plan I got great results, but I stuck to it meticulously and didn't skip sessions (or importantly rest days!).

Definitions

Rest:  Some people see rest days as 'non-running' days when cross-training or low impact exercise can be carried out. For me rest days are 'complete' rest days.  Gentle exercise such as yoga or pilates, walking or at a push swimming would be ok but generally I let my body fully recover on rest days.

Cross-training:  This is what I would refer to as 'non-running' days.  In my case I would fit these around netball sessions but also incorporate be cycling, swimming, a gym session, boot-camp type exercises.  Anything that gives you a work out without too much consistent heavy impact on your legs is a good rule of thumb.

Run/Easy run/Recovery run:  I'm more of a tortoise than a hare and run at a pretty consistent pace.  If my 'normal' pace is 50% I would class a run as 60%, easy run as 50% and recovery run as 40%.

Threshold run:  A threshold run is essentially a higher temp run, not sprinting but a definite pick up in pace.  So for me this would be 70-80%.

Long run:  My advice for your long runs is to keep them steady.  Nothing will discourage you more than getting half way into your 60min run and running out of steam.  I use long runs as a test of endurance so will scale back the pace to 40-50% to ensure I can keep going with limited (or no) breaks.

Tapering:  Another thing this training plan taught me was the importance of tapering before a race.  After 9 pretty intense weeks of training it will seem really strange having a very light week leading up to your big day, but it is so necessary.  Not only will your body get a proper chance to recover but you'll be buzzing with energy come race day!
 

The Plan

Good luck!  

I love running {when I'm done}

Running is hard.  But strangely addictive and even (dare I say it) quite fun once you get past the pain barrier.  The problem with running is that for it to remain fun you need to keep at it and every time you have a substantial break you have to start again, maybe not from scratch, but unfortunately (as with many things) you can’t expect to pick up from where you left off 6 months/a year ago. 

I’ve had an on-off relationship with running over the years.  And I always regret stopping once I remember how hard re-starting is!  But after a few ‘I hate it, I hate it’ weeks which end with me collapsing on my living room floor, my body finally remembers that actually, this is ok – hard – but ok and I start thinking about my shopping list, noticing how lovely the view is, planning ways of getting out of the canal in case I trip and fall in….. 

Old faithfuls

The key to success, as with exercise in general, is to build up steadily and this can be particularly hard when you’ve been fit in the past or are returning from injury etc but it is sooooo important.  Otherwise you will inevitably end up injured, disillusioned and generally unhappy.  And the day you get home from your usual route having managed not to stop for breath and thinking ‘that wasn’t so bad’ all the ‘bitch runs’ (as I lovingly refer to them) have suddenly been worth it.  Then you have the opportunity, and ability, to carry on, go that bit further or faster or maybe even the confidence to sign up for a race!  (Race for Life for you girlies, as well as being for a good cause, is a great introduction race!)

Every January for the last few years I've said to myself "this year I'm going to run a half marathon", yet alas no half marathon has happened.  A couple of years ago I ran the RatRace Trailblazer 10k in the beautiful Forest of Dean and ever since then I've had my eye on the Forest of Dean half marathon.  But I haven't yet managed to pluck up the motivation or the courage to actually put in the training, sign up and give it a go.

Forest of Dean Trailblazer 10k

Well this year I turned 30 and would love to achieve this goal.  First things first, I need to rediscover my running mojo.  I've not ran a race since last June and although I regularly play netball I haven’t ran regularly over the last year.  

So where to start?  As I mentioned before, slowly but surely, that’s where. Annoying at it is I need to be patient and remember that fitness does not return overnight.  And also that the first few runs are going to be the worst (my ‘bitch runs’) and it's best to just get on with it and them out the way.

So a couple of weeks ago I dusted off my runnng trainers and started slogging (gently) round the estate to get going and attempt rediscover my joy of running.  As I thought, the first few outings were the worst.  But they’re done, hurrah!  I pushed myself a bit further (5km) last weekend and when I went for my usual 20 min (~3km) route tonight it definitely started to feel better.  Result.

So what next?  Running for fun is great but having a goal is the best motivation.  So with this in mind, and sticking with my slowly but surely moto, I'm going to start taking part in my local Parkrun event - weekly, free, 5km timed runs that take place all around the world. 

Post race glee!

Then I'm going to sign up for this year's Trailblazer 10k in the spring before, dun dun duuuuun.... registering for the Autumn Forest of Dean half marathon.  Eeek!  I may even try out my local running club, but lets not run before we can walk, as it were...

Wish me luck and get those trainers out!

Take a peek at my training plans: 

10k Training Plan {beginner - intermediate}

New Year {New Adventures}

Well, 2013 was quite a year!  Wedding, new home and new job - tick!  So what will 2014 have in store for this wannabe perfect housewife?  Well this New Year I've decided that instead of writing a list of resolutions which will inevitably fall by the wayside by mid February in a bid to do 'more', I'm actually going to resolve to do less.  That's right, less.

So instead of filling my diary to breaking point this year I'm resolving to stop putting pressure on myself to do things and instead focus on quality rather than quantity.  I even thought about ditching the diary altogether but decided this would actually be waaay to stressful so instead I'm going to aim to be happy with a fairly empty diary, use it for the important things plus remember to factor in me time as well as time with Mr H.

I've decided stop focusing on losing 10lbs, being fitter than Jessica Ennis-Hill, having perfect hair, perfect skin, a perfect life and instead focus on living healthily and happily doing the things I love, and just maybe some of these things will start to happen naturally as a consequence.  Don't get me wrong, I'm still planning on having aims and making goals but just with less pressure, that way, in theory, by doing less I may actually end up actually doing and achieving a lot more! It's too easy to run around trying to everything but then actually not achieving anything.  Remember to live in the moment but also embrace the bad days.  

So as my 2014 the bright side calendar says:

And for January:

And best of all, 2014 is already showing promise for lots of mini adventures.... So Happy New Year and watch this space!

4 Simple Goals Before 2014

In case you hadn't noticed, it's November. Where has the year gone exactly?! If, like me, you  feel like life passes you by in a bit of a blur then this post is for you.  Being busy isn't necessarily a bad thing but sometimes it's helpful to take a step back and refocus before diving back into the bedlam of your daily routine.

Whilst catching up on a few of my favourite blogs I came across a post by A Beautiful Mess called "4 Simple Goals before 2014".  The basis of the challenge is to choose 4 simple goals that will challenge and remind you to create healthy, life-enriching habits before the New Year.

 The rules are simple:

1) Choose simple goals that you may not otherwise get done but that are achievable.

2) Don't choose result orientated goals i.e. rather than to lose 10lbs choose to watch your portion sizes.

3) Choose personal goals.  They can be daily, weekly or one time achievements.

4) Reward yourself when each goal is achieved.

5) Blog about your goals - about each one plus a round up of how you've gotten on before the New Year then leave a link to your blog on the A Beautiful Mess post comment section.

Simples!

So, I've been thinking about what my 4 simple goals would be. There are so many things that, in an ideal world, I would like to achieve but the beauty of this challenge is that by limiting your goals to 4 simple things you're forced to focus on things that you think would really enrich your life. So instead of listing out 100 things that I think would make me happy, what 4 simple things could I focus on between now and 2014 that would really make a difference to my life.

So here we go, my 4 simple goals before 2014 are:

1) To schedule in regular date nights/adventure days with Mr H

2) To fit in some kind of exercise everyday

3) To cook at least one homemade meal from scratch every week

4) To spend more quality time with friends and family

What would your 4 simple goals before 2014 be?