Cookie Cutters

The absolute worst thing you can do if you feel  bit rubbish and want to lose weight / drop a dress size / get fitter / run a marathon is find someone on Instagram who has done the same and try and copy what they do / did.  It might be really tempting when you see someone who has reached a goal you aspire to, to think if you do exactly the same you’ll reach exactly the same outcome. There are two things to bear in mind here.

  1. Just because it works for someone else doesn’t mean it’s right for you.  That person is highly unlikely to have started from the same point as you, have the same job, family life, outlook on life, taste in foods as you, enjoy the same exercise as you, have the same fitness level.  There are so many variables that affect our ability to stick with a plan when it comes to training and food, no wonder results will vary from person to person. This is why following a cookie cutter plan will generally only works for a handful of people – you end up trying to fit your life into someone else’s template, instead of fitting your fitness plan around your actual life, likes and dislikes.
  2. Someone who posts or offers advice with no fitness training or qualifications is literally offering you advice based on their own experience (see point one as to why that is problematic). What you also need to remember about this is you are very possibly only seeing part of their story. Example, someone posts a before and after of themselves and you think wow, I want to see that transformation and they did it by eating in a 20% deficit and strength training three times a week in a year so I’ll do that and get the same results. Often what happens is they don’t see the same results and beat themselves up. What that person might not have disclosed though, is that before they started to eating in a sensible deficit and training in a sensible structured way they actually went through a period of drastic calorie cutting, massively over training and other unhealthy habits.  Whilst it’s great that they are now in a much healthier place, their physique will be a result of both the healthy and unhealthy habits, makes sense then, that in doing the same you might not get the same results?

Ultimately, any PT will tell you there isn’t one way of doing anything and that is why when you’re stuck working with a PT instead of listening to that bloke in the gym or that influencer on social media will result in a far more realistic and sustainable action plan for you and help you get the best results for you.

Can cutting out coffee help you lose weight?

Can Intermittent Fasting help you lose weight?

Sure, if you eat during a shorter time window every day but don’t eat dramatically more than you usually would at each meal or eat extra meals in that time period (i.e. you don’t just eat breakfast later) you will possibly lose weight. Why?  Because you’re eating fewer calories. You may also find other health benefits to eating in this way and it can really suit some people’s lifestyles and mindsets.  But is it a magic formula in itself? No, if it’s not for you the fact is you’re really not missing out on some great health cheat.

Can cutting out coffee help you lose weight?

Maybe, if you normally drink it with milk and (or) sugar and cut back you’ll reduce your calorie intake naturally and you may see an effect on your weight. Equally, even with black coffee you may find you sleep a bit better and as getting enough sleep is helpful when it comes to both weight loss and training you might see a small benefit there. Having said that coffee can sometimes act as an appetite suppressant so cutting back may affect your appetite a bit at first, if you’re also adding in pre workouts to replace a pre gym black coffee you might even end up consuming slightly more calories.  Essentially, whilst there may be benefits they might well be minimal.

Can using an acupressure mat help you lose weight?

It is reported that Acupressure mats provide many benefits, including weight loss.  The idea being the pressure points relieve stress due to the release of endorphins, lowering cortisol and this reduction in stress helps weight management.  I have an acupressure mat and try to use it every night, I certainly feel I sleep better and feel more relaxed after 20 minutes laying on it, for me, whether there is much scientific research or not it makes me feel good. Does it help with weight management though?  If it does it’s probably minimal and only in conjunction with eating the appropriate amount of calories.  Would laying on this mat alone reduce weight? No.

Will meditation / mindfulness help you lose weight?

Mindfulness, practiced often, can be an effective method for helping change habits and ways of thinking and as such could help you lose weight by helping you adjust your habits. Again, on it’s own it will not help you lose weight, it’s a tool which can help you adjust your behaviours and the change in behaviour is what will lead to weight loss.

There are many habits, actions and behaviour changes which, can when incorporated into your life, make you feel better and assist with weight loss. Ultimately though, weight loss comes from consuming fewer calories than you burn over a consistent period of time.  Sometimes on a weight loss journey, the habits we adopt across the way can feel like the magic ingredient that actually made the difference in losing weight. Perhaps they are, in the respect if they make us feel better and more positive and help us stick to a calorie deficit then they are positive weight loss tools that can also bring other benefits at the same time.  It’s important to recognise that in terms of weight loss however, these things alone do not create a calorie deficit and understanding this will allow long lasting changes to occur.

Goals

If we want to be good at something we have to do that thing often, repeatedly, until it becomes a habit, second nature.

If you wanted to be good at ballet you’d go to ballet lessons every week and practice ballet often. You wouldn’t join a Jazz class and spend your free time practicing the Waltz and then turn up to your ballet recital expecting to be great.

Often with our training though we set ourselves goals and then do completely different things before getting frustrated with ourselves that we haven’t met our goals.

Or, we set ourselves so many goals all at once that there just isn’t any way we could train for all of them in any effective, meaningful way.

Of course if you’re starting out and just wanting to move more then doing different things every week is completely fine and will keep things interesting.

But if you are looking to run a half marathon, building up to longer runs and strengthening your legs and core need to be your focus. That’s not to say you shouldn’t do any upper body work too, but if upper body workouts take up 80% of your workouts you aren’t working to your goal.

If you want to improve your squat though, running every day isn’t going to help you, you’ll want to be doing variations of squats and mobility work. Again, you’ll want to add in some upper body workouts but they won’t be your focus.

Growing your glutes? Again if you keep finding your bench press is the lift you work on the most your sessions are not aligned with your goals.

If you have set yourself the goals of doing a pull up, getting your deadlift to 100kg, running a marathon, learning how to do a headstand, the splits all whilst losing 10kg and committing to do yoga every day, you’ve probably set yourself too many goals to actually achieve any of them. How on earth would you fit everything you need to do to work towards those goals into one week? If this is you maybe pick the goal that’s most important and work towards that, saving the rest for after you’ve completed that first one.

Ultimately if we want to be good at something we need to do things that will help us get good at that thing. That’s not to say you can’t also do things in the gym you enjoy or that your week shouldn’t be balanced, but your focus should remain on exercises that help you work towards that goal.

Gym sayings that should be scrapped

Not all calories are equal

Different foods have different nutritional values, some can offer more more nutritional benefits than others, may be more or less filling, may affect your energy levels in different ways. Fundamentally though a calorie is a unit used to measure the food we eat, a unit of energy if you like and the calories in a 200 calorie salad are the same number of calories in a 200 calorie chocolate bar. In terms of energy in v energy out all calories are equal.

No carbs after 6pm (and other timing rules)

Whether it be this rule, Intermittent fasting, the 5:2 diet or any other rule that suggests when you eat will be the magic ingredient to weight loss. Whilst setting yourself eating windows may help you eat less and therefore lose weight you don’t suddenly store more fat by eating after 6pm or having breakfast.

Muscle weighs more than fat

Whilst it’s true the same volume of fat will take up more space than an equal volume of muscle (hence you can drop a dress size but remain the same weight as your body composition changes, a useful thing to remember) a pound of fat and a pound of muscle of course both weigh a pound.

Never miss a Monday

If you want to train 3 times a week why would it matter that one of those in on Monday? Whilst the concept of starting the week positively makes sense if Monday is inconvenient for you it really doesn’t matter.

Go hard or go home

Yes you want to work hard during your workouts, but life happens. Some days we are tired, have little niggles, we might be recovering from a cold. Some days we might be fatigued from previous sessions. On those days going hard could be more detrimental than positive. Listening to your body and resting, stretching or taking a de-load week when needed can help improve results more than simply pushing through.

‘Baby Weights’

No matter what you lift to someone out there it will be ‘so heavy’ and to someone else ‘their warm up weight’. Judging your weights in comparison to others won’t help you progress or make you feel good about yourself in the gym. Others might be lifting more of less than you but sticking to weights we personally find challenging for the rep ranges we are doing and working on progressive overload in relation to that weight range is the best way to progress.

Have you tried eating less food?

Have you seen the latest suggestions from various Government Ministers for how people could survive the current cost of living crisis that people across the UK have been facing.

People could work more hours perhaps (because if you already work two jobs or 40 hour plus a week you have lots of extra hours to spare).

Maybe you could look for a better paid job (because we all normally try to work in the lowest possible job we can find of course).

Perhaps people could swap to supermarket’s basic brands to reduce the cost of their weekly shop (because no person on a budget has ever thought of doing that already).

The most perplexing was Bois’s flex that he was responsible for free bus travel for pensioners (because riding the bus all day means you don’t need to switch the heating on at home).

My point here isn’t that the current Government is so out of touch it’s not even funny, it’s that sometimes, even though advice may be factually correct it’s not actually very helpful to the average person. The average person who is stretched financially now is very likely to already be working as many hours at the highest pay rate as they can and probably shopping in the most economical way possible. It’s not these efforts that are the issue it’s that costs are rising higher that wages and people are feeling the squeeze on their money after bills.

The same can be said for some diet advice out there.

Think about your average magazine headline or ‘lose weight without trying’ fitness post on Instagram.

Swap sugar out for sweetener in your coffee, take the stairs instead of lift each day, increase your daily step count by 20%. Little changes like that can make a difference and help you lose weight almost without noticing, but only if you don’t already do them.

If you currently have 3 sugars in your tea that small change is going to reduce your daily calories, so is swapping from a milky coffee to a black coffee. If you don’t do much exercise upping your NEAT will help you see results. What about those people though, that already drink black coffee sans sugar, train 3-5 time a week and walk around 20,000 steps a day. It has to be acknowledged that sometimes there aren’t little easy wins out there for everyone and sometimes the changes needed to help someone see some results are a bit more complicated than anything the Tories have thus far managed to come up with for our finances.

That’s not to say that once you reach a certain point you can’t get further results of course, just that the idea of making little cut backs here and there in calories or adding in a little bit of extra exercise isn’t going to be appropriate for everyone. If you are already training every day and your NEAT is high trying to do more is possibly going to be detrimental in terms of overtraining, stress and impacting your life. If you are already in a calorie deficit very day reducing your calorie intake further is likely to be both impractical and misery inducing. At this point you need to speak with a PT or nutritionist and get an action plan that’s specific to you.

There’s lots of generic advice out there that assumes a starting point of nothing, and if you are just starting out it can be helpful, but you need to remember that not every tip and piece of advice will be beneficial or right for you. Have you tried eating less food is not going to be the advice every person looking to lose weight needs.

Abs, a good PT does not make.

I saw a comment on a friends Facebook post the other day that went along the lines of that person would not pick a PT who was not thin because if they weren’t thin how could they advise their clients on how to lose weight / why didn’t they follow their own advice. I get it and I think most PTs will have had the thought at some point as to why would someone hire me if i don’t look super fit?

The thing is knowledge and application are two different things.

I can know how to help someone get leaner, fitter, stronger without being as lean, as fit, as strong. Deciding that I prefer my diet and life the way it is over looking like a poster girl PT doesn’t make me any less good at my ability to coach people to reach a physical peak.

Having life events happen that take you away from your own training or taking medication that affects your body shape don’t stop you knowing how to help someone else lose weight.

Having a specific training goal that means you’ve spent less time on certain elements of your own training doesn’t mean you can’t coach someone else in those.

If you think about a sport like tennis. If we followed the notion that you can’t train someone to success unless you’ve had the exact same success, how do we explain the coaches of all the Wimbledon champions not coached by former Wimbledon champions? In actual fact those coaches may not have had the talent to become Wimbledon champion themselves but they are obviously exceptional at coaching others and bringing out the potential of others.

In football, most top tier club managers are former players but are all the big names, the ones with success after success, best known for their exceptional managerial skills, were they always the Ronaldo level players? They were good, top tier players for sure, but their success as managers came from their knowledge of tactics, man management, their ability to strategise.

Being skilled or talented at something doesn’t mean you will be good at teaching others to do it, coaching and motivating is a skill in itself. Moreover, not being or looking a certain way doesn’t mean you couldn’t do something if you wanted to. I could be thinner (i have been) and faster (I have been) but I do not at this moment want to make the changes that I’d have to in order to go back there. I could help you make those changes if you wanted to, I just don’t want to myself and wouldn’t make you if you didn’t want to. Fitness and body shape is a choice, the essence of the body positivity movement in a nut shell, there’s no one ‘type’ of fit, that should mean PTs should also feel able to chose a weight and fitness level that they are happy with without fear of judgement, be it from clients or other fitness professionals.

Knowledge doesn’t equal application, application doesn’t equal the ability to impart knowledge and abs, a good PT does not make.

What type of PT do you need?

If you follow a lot of fitness people on social media (and to be honest if you read this blog you probably do unless your one of my friends and I made you follow it!) you’ll notice they fall broadly into a couple of camps.

Camp one – people saying drink this, do this, take this and you’ll get results like me. These are the ones doing ‘what I eat in a day’ ‘How I train’ ‘I can’t live without this’ sort of posts

Camp two- people calling those in camp one out and saying ‘don’t fall into the trap of believing the hype, editing, filtering that these PTs post’ and ‘there are no quick fixes or magic formulas’.

I guess I fall into camp two as do most of the PTs I know, but I don’t want to over simplify things, because it’s not always a simple as that’s ridiculous don’t follow that advice.

So for instance, a PT or coaching programe that states that Intermittent Fasting is THE solution to weight loss, and if you sign up and follow our diet and training plan you’ll be 2 stone lighter in three months. The magic ingredient here is you are only going to eat between 11 am and 7 pm so you won’t be having breakfast, we’ll also make some small ‘tweaks’ to what you eat right now. I’d say this a camp one type PT – one method, one size fits all and will get you results. Now let’s be fair. If 10 people all signed up, all followed it completely to the letter they’d probably all lose weight, and to be fair they’d also do so quite safely. Why would that be the case though? Well because they all cut out breakfast, made a few small adjustments to lunch, dinner and snacks and so reduced the amount of calories they consumed. The magic ingredient here was an eating window which meant they ate less each day, a rule that stopped them eating more because they followed it. They could have achieved the same results eating at whatever time they wanted but just counting calories. Equally if they had stuck to the window but not cut out breakfast or made any tweaks they wouldn’t have lost weight, because the eating window wasn’t the magic ingredient their energy balance was. The camp one PT isn’t bad or dangerous here and they may well be getting their clients results, they just aren’t educating them, so if Intermittent Fasting doesn’t actually suit that person and they can’t sustain it long term they are more likely to end up back where they started. This is the same argument I’d make about Slimming Clubs.

Much the same can be said about other ‘tips and tricks’ people post to ‘help people get results’.

‘I drink hot water and lemon every morning upon rising and have abs because it curbs hunger and helps melt away fat as well as detoxing your body.’ – Now having water upon rising will help hydrate you after several hours asleep, it can help wake you up, adds a bit of natural flavour to the water and it has been said water and lemon can aid digestion. I like to start my day with this, but not because I think it will make me thinner, it’s a part of my morning routine that helps me start the day feeling relaxed an alert and means I’ve had at least a little water before I start on the coffee. The PT claiming doing this will help you get abs is bullshitting you and neglecting to tell yo about the very low calorie diet, genetics and training that also contribute to those abs. Again it isn’t a lie, I’m sure they incorporate this as part of their routine but it isn’t the truth either is it.

‘Here’s what I eat in a day’. Great. I mean nothing wrong with giving people food ideas, I might see that salad and think oooh that looks tasty I might try and make that. But what you eat in a day, no matter how great you look, does not help me. Are you the same height and weight as me, with the same activity levels? Nope? Then what you eat isn’t going to be appropriate to me because I need to eat differing amounts. It doesn’t harm me to see what you eat, but it doesn’t help me reach my goal. It could make me feel bad though!

You’d recommend these Supplements would you? Great, they could benefit you, I mean I certainly do take supplements myself and there are some supplements that selections of the population could generally benefit from. You know what the word supplement means though right? Extra. So yes you could buy that supplement and you might feel some benefits. he supplement will not get you the results though if the rest of your diet isn’t working for you.

My point here is, none of these posts or types of actions you see from some PTs are wrong or bad for you or from a bad place but they fail to acknowledge the overall function of a positive diet for weight loss or any other goal.

One method of eating isn’t intrinsically better than all others, one supplement or habit won’t change your life in isolation. What Bob down the road or Sam on the internet did won’t automatically work for you in the same way it did for them. When you see dramatic testimonials from people remember that, yes they probably did do that plan, but they also probably found themselves in the right mindset with the determination to work really hard to get results at that point. In other words had they joined a different plan at that time they may well have also got the same results, because that was the time they were ready to commit to making a change. That’s not knocking any coaches. The coaching and support and tools need to be there for people to use and get the results, I’m just saying the chances are the people who went from the love handles before pic to the six pack after pic probably weren’t reluctantly dragged onto the program, did the bare minimum and still saw those results, they were probably the ones who’d decided it was time to make a commitment to see change and went all in.

Camp one PTs always appeal to people because they make things look simple, make one small change and that’s it and I’ll get you the body you want. What if I told you you could eat whatever you want but take this shake as well and you’ll be three sizes smaller by Christmas. I mean if it were true we’d all be up for that. Camp two PTs are a bit duller, honesty is much less of a big seller and the idea that actually you will need to create a few new habits, lose a few old ones, change your eating habits and exercise is just not as appealing as drinking a glass of lemon and hot water first thing each day.

Generally though, whatever a camp one PT says on their posts online if you sign up to their program you’ll probably find a fair few hidden changes you need to make that a camp two PT will just upfront honestly tell you to make, in fact the type of changes they’ll probably tell you to make in free content online. The value from a camp two type PT comes from the support to make those changes, the education to help you understand those changes and the overall understanding that there is no one size fits all solution and whilst Intermittent fasting might work really well for Gary it sure as hell isn’t going to work for Susan so she’s going to be using MyFitnessPal whereas Jane isn’t looking to lose weight at all so she’s not even looking at calories or eating windows but we are looking at how much fruit and veg she eats in a day.

That’s where the two camps differ really in my opinion. A good PT should be able to help YOU. If they promote one type of way of training, eating or living they are helping one type of person, probably someone like them and if you aren’t like them will they be able to help you reach your potential? The type of PT that can listen to you, your goals and your needs and work out what will work best for you and help you set realistic goals and timeframes is much more likely to help you be successful and enjoy the process.

Weekends and Weight Loss

Happy Friday. As we’re heading into the weekend you’ll no doubt see a lot of posts on Instagram about how a weekend binge will ruin any progress with your diet.

Now at face value this is true. Let’s say you need to eat 2,000 calories a day to be in a 20% calorie deficit and you have stuck to this every day so far this week. Then tomorrow you go out for brunch, then have a takeaway and a few (well maybe more than a few) drinks, including some hefty on the calorie cocktails and eat 4,000 calories and then Sunday feeling a bit worse for wear you have a Fry Up and lots of stodge to soak it up and manage to consume another let’s say 3,500 calories. All those Instagram posts are correct. You’ve eaten 3,500 calories more than your goal. Your deficit goal for the week was 3,500 calories (20% of 2,500 leaves you eating 2,000 calories a day). You’ve just eaten that deficit over the weekend, so yes instead of losing weight that week you’re likely to maintain your current status quo. Not ideal if you are wanting to lose weight.

Yes, to combat this you could just not eat and drink like an utter dick all weekend. You manage to eat homecooked meals that contain the odd vegetable Monday- Friday and not five Espresso Martinis in two hours and you an stick to a nice bowl of yoghurt and fruit for breakfast instead of a stack of pancakes. You could, theoretically do this Saturday and Sunday too right. I mean if you really want results it will be worth it right? And you an decide this works for you. Maybe routine and having the same sorts of food food every day of the week and not eating more one day and less the next suits you, in which case crack on.

But let’s be honest, for those of us who work Monday to Friday it’s easier to reign in the urge to eat like a five year old let loose in a sweet shop because for large amounts of the time we are busy and so sticking to ‘better choices’ is naturally easier. The weekend is when we want to see friends and family, socialise, eat, drink and live. We don’t want to restrict ourselves and so that’s why it’s always ‘do the weekends ruin our diet’ articles you see as opposed to ‘are hump day Wednesdays making you fat’. If we are honest and realistic is just telling people to eat better on the weekend going to stop them eating more? Is suggesting that they substitute rice from broccoli rice so they can feel like they’re joining in or putting their burger between two slices of lettuce instead of a bun going to help (I have such an issue with foods masquerading as other foods but that’s by the by)?

But your body doesn’t start at zero every day. You know how people say one bad day of food won’t make you fat or one salad won’t make you lose 6 stone, our body responds to what we do over a period of time. So your 2,000 calories doesn’t have to reset every morning. So say you actually look at it as 2,000 x 7 = 14,000 calories a week. You naturally easily eat less Monday- Friday so say you eat 1,700 calories each day, except for Friday when you had a couple of biscuits at work and had 1,800. You’ve had 8,600 calories, that leaves you 5,400 for the next two days. Now that still isn’t a fuck it I can go crazy here amount of calories. But that’s say a relaxed 3,000 on Saturday for a big Saturday meal (with maybe some swaps on the booze swapping cocktails for Prosecco to lower the calories- a swap i can get behind!) and 2,400 on Sunday for a decent amount of stodge t clear up the hangover.

That’s a solution that is both not letting your weekend ruin your diet but also not letting your diet ruin your weekend. It isn’t saying sod it and throwing calories counting out the window but it is allowing your diet to fit around your lifestyle. So yes, a crazy cheat weekend will ruin your dieting progress but a plan that allows you to fit those weekends into it can certainly exist.

A Fitness Blog – Where’s the Exercise Posts?

This is a fitness blog and I’m a PT and group exercise instructor so my main job is very much training focused / related. Yet this blog and a vast majority of the online coaching I do is very much nutrition and mindset based.

Here’s why.

You know when you think about getting fit you think the actual exercises you do, how many reps, training splits, the amount of weight lifted, the ratio or cardio to strength training – all that jazz – is going to be the most important part of getting results? Well, it’s not that it isn’t important it’s just not as important as you think it is.

If you are already very fit and active and you want to improve in one specific area or you have a very specific goal to train for then the details of your training will matter much more, if you want to work on doing a pull up, doing legs every day won’t help much.

If you’re starting to get more active, want to drop weight, improve your health, feel better in yourself, then the actual specifics of what you do are going to be more based what you enjoy and what you feel comfortable doing right now. In my mind, what’s the point of trying to force people to do an ‘ideal’ training plan if they hate it, are too nervous to go into that area of the gym yet, haven’t quite got to grips with the movement patterns? Would some modified moves and a more simplified program that helps them gain confidence be a better starting point? of course. If someone prefers classes or using resistance machines over free weights and incorporating those things mean they train then why wouldn’t we incorporate them?

If you’re meant to do a legs session, a push session and a pull session a week and one day you really cannot face doing legs but you’d be up for a second push session then, you know what, the world won’t end and you won’t end up some weird uneven specimen for it.

Basically training has so many benefits and it’s an important element of our fitness and health but it doesn’t need to be over thought or cause dramatic stress. Whilst I think it’s useful to encourage people to do it via blogs, detail adds only so much value.

Secondly with training most people is simple. If it’s a live PT you do what the PT says (with various levels of moaning), away from sessions when given a training plan (or if it’s online training) people tend to follow the plan as given. You say do squats, they’ll squat.

Nutrition advice, not so much. For the majority of us, food is so much more emotive. Whilst training certainly acts as an anchor and stress reliever for many it doesn’t tend to have the same emotional pull as food does. So when you say to someone here’s a training plan it’s generally not questioned. Talking about calorie deficits, not needing to cut out food groups, the importance of actually eating carbs, why it’s ok to have chocolate, why ‘clean foods’ don’t really exist. These are concepts so intricately engrained into our culture that push back is much more likely with the nutrition side of things.

Same with mindset, even if someone accepts what you say about food or say the importance of resting when injured rather than pushing through, it’s much harder to act on it and go against ingrained instincts.

So it’s not that training is easy to do or not important, it’s that once you get started doing something – anything – it’s often the most straightforward unemotive part of health and fitness. You soon start to see benefits beyond the physical and form habits. It’s that diet and motivation and mindset around health is a much more challenging area for the majority of people, whether that be people new to fitness or very experience people (PTs have to convince people not to train some days a lot more than you might think).

For this reason the topics I choose to write about are often diet and mindset based because they are the areas where I think people often need reminders and support and clear information to help make informed decision with regards to their fitness. When I do write about training I try to keep it to posts that will be useful to people, what to expect from classes, at the gym, what to pack in a gym bag and so on – practical things that might help someone train, because if they’re already training and don’t want to pay for a PT or coach they’re probably happy enough with what they’re doing and I’m not sure how useful a bunch of generic training sessions would be.

Run Forest Run

I used to run a lot, I’ve only done one marathon but I’ve done a lot of half marathons and 10Ks in recent years.  Now I was never massively fast (I’d definitely describe myself as the tortoise rather than the hare) but I could complete 5km within 25 minutes, 10km within an hour and so on so was comfortable signing up for runs and knowing I’d get around in one piece.

During the initial Lockdown when gyms were closed I ran most days and so was in a pretty good place running wise.  Repeated Lockdowns, back and forth changes, injuries and personal issues just made me stop running for a while.  Added to not being able to train at all, weight gain and general not feeling 100% my running ability is not where it was.  I hadn’t run as much as 5km unbroken for a long time and the addition of more than 10kg of bodyweight in a short period of time made running for ten minutes plus really hard work.

I’ve signed up for a half marathon in May so now is the time that I need to get myself back to a point where it’s doable to run 13.1 miles.  I’ve started running short periods (like 15/20 minutes) unbroken and last weekend ran 5km without walking.  It took me about 38 minutes, but this weekend I got that down to 36 minutes.  I’ve been meaning to try Park Run to help keep up a routine of running but my times have been putting me off.  Realistically I know they’ll be other people running at my pace but my brain keeps telling me I’ll be last and so I keep chickening out.

The  thing is if I was talking to a client I’d be reassuring them that they can do it, they won’t find themselves last and even if they did it wouldn’t matter and I’d mean it, but we’re always harsher towards ourselves aren’t we.

So this weekend I’m going to make myself go and give Park Run a go with the aim of doing it in less than 36 minutes.  At no point am I under any illusion that this half marathon is going to be easy but I’m determined to get myself to the point where I can do it and run the whole thing.  Zero ego, I might be slow and the next month or so will not be pretty but I know I’ll feel good if I get myself to this point.