Running in Winter

I'm trying to get back in to running. Last semester in college was just so hectic that I had to give up almost all my hobbies. Some are easier to get back into than others. Some people have told me that it's easier to get back into running in the summer months, but I disagree. I love running in the winter; I love the cold and the dark. I suppose in Ireland, despite popular thoughts to the contrary, we are lucky in that we don't get very harsh winters; this makes it easier to get out there on a dark evening.

I think I like it better than summer running because I started running in winter, so have fond memories of dragging myself about the place under the cloak of darkness. Also, I prefer cold weather for running. It doesn't take long to warm up, whereas in warm weather I run out of steam very quickly. I tend not to feel the cold too badly and wear almost the same clothes all year round (maybe that's my problem!).



Wrap up and enjoy

 When I started writing this blog, I researched other blogs - and found lots! One I liked was completerunning.com. It suits for all levels of runner (not just ironman or marathon contestants). There is an article on the site about running in the winter, and the author has similar reasons to me as to why he likes it. The author is Canadian, so the winters he talks about are slightly colder and have more snow than us (stay away Irish snow!), but I agree with her that there are far fewer people outside and everything seems a little bit nicer and more still (though living in Dublin city, things never really stop or look THAT nice I guess!). My ultimate favourite reason, though, is that nobody can see you! That keeps me going when I have gone purple, have to stop because I have a stitch or just need a little break, or when I feel like I'm huffing and puffing through every step. I know I shouldn't care, but I do, so I'm going to relish getting back into it now that the evenings are dark...and getting darker :)

Don't look like this guy!

There are varying degrees of added precaution required when running in the dark depending on where you're running though. You don't want to fall over and get hurt, injure yourself unnecessarily or put yourself in danger. Here are some tips on nighttime\ winter running:

• if the route you're planning to run doesn't have adequate public lighting (I wouldn't rely on the moon and stars myself), it is probably best to take a headlamp with you.
• anyone running in the dark should wear high-viz clothes. If you feel there is adequate lighting I would still recommend something - even just a strip down your arms or around your waist that will light up if a vehicle is approaching. You never can be too careful. There are great products available these days.
• it is best not to run on uneven or rocky terrain in the dark for fear of falling over and\ or seriously hurting yourself because you couldn't see where your foot was landing. If possible, it is probably best to stay on even ground - even a local sports ground will do if you don't have the option or desire to run along the streets.
• some people recommend bringing your mobile phone and some ID with you. I have to admit that I never bring either with me. My phone would be too bulky and one of the things I have always liked about running is that you are getting away from texts, calls and emails. I have never even considered taking ID with me - where would I put it? I guess if you're running in a rural area or somewhere you aren't very familiar with, i.e. on holidays, it makes perfect sense.
• wear lots of layers instead of one heavy item and keep your feet and hands well-protected. I hate wearing gloves, but my hands go blue running in the dead of winter; I guess despite the fact that you're moving, your hands aren't doing much.
• if you have asthma, it may not be a good idea to run in the cold as the air can bring on attacks. Speak to your GP before setting out.
• don't think that because you're not dripping in sweat or feeling thirsty, doesn't mean you don't need to stay hydrated. Drink the same amount as you usually would or wouldn't.

Any of you have any other tips to add to my short list above?

I think the only thing left for me to do is to get out and start this running I apparently love so much!! 

Why do people get fat? Part II

A small amount of people eat properly, stay fit and still don't lose weight or often put on weight (not in the form of muscle). Why? There can be a number of factors involved here:

• Stress;
• Medication;
• Lack of sleep\ rest;
• Hypothyroidism (thyroid hormone deficiency);
• How your body responds to hormones like insulin and leptin, which inhibit the development of obesity when fat and calories intakes increase.

Stress is our body's natural response to external threats - be those life-threatening (physical) or worrying about paying bills or a mortgage (psychological). The human body releases a stress chemical called cortisol to help a person recover from these situations. It tells the body to release sugar into the blood and triggers the body to release storehouses of fat and muscle so the body can use it for energy. The other side of that coin is, though, that it encourages the body to slow down to allow it to restore energy supplies. Continued levels of stress (a thing perceived differently by different people) mean consistently high levels of cortisol in the blood, which can lead to, among other things, weight gain. Or, if you're trying to lose weight - it can inhibit it.

(Courtesy freedigitalphotos.net)

Certain medication for certain ailments effect the body in different ways. Medication to treat mental illness, i.e. bi-polar disorder, depression or even epilepsy, are often linked with weight gain. This is usually because the drugs effect the part of the brain that controls processes such as mood regulation, hunger and satiety. Drugs for other problems and diseases like diabetes, hypertension, cancer or inflammatory disorders can also have negative impacts on our weight. These drugs are said to usually only affect weight for the first few months. Some varieties of the contraceptive pill have also been cited to lead to weight gain. It is important to remember that some medicines will lead to a reduction or loss of appetite while others will lead to specific cravings. It is also vital to remember that different medication will impact each body in different ways.

(Courtesy freedigitalphotos.net

You may have heard of the sleep diet, but there is a more straight-forward explanation to the sleep-diet connection. There is the basic situation when we feel tired, so eat badly because we don't have the energy to make healthy food as well as not having the motivation to work-out. Over time this will obviously lead to added inches. There is more going on though - hormones of course! Sleep deprivation can lead to increased levels of the hunger hormone ghrelin and decreased levels of the hormone leptin that tells us we are full. If lack of sleep continues the levels will become increasingly imbalanced and the body will gain weight, or if trying to lose weight, at best weight will plateau. Another problem I find personally is that when overtired it seems more difficult to get to sleep. Try not to watch the television directly before or in bed and have some relaxing herbal tea. Also - make sure your bed, mattress, pillows, etc. are comfortable to optimise your sleep when it finally does come.

Hypothyroidism, put simply is an underactive thyroid. This means that your thyroid does not produce enough of the hormone thyroxine. When the body doesn't have sufficient levels of thyroxine it slows everything down - the amount of energy you use, your metabolic rate, etc. It is usually caused by your immune system attacking your thyroid or damage to it. Underactive thyroid can be a very annoying factor for people trying to lose weight and often goes undetected. However, it only occurs in a small percentage (roughly 3%) of people and alone cannot be blamed for extreme weight gain, though it may be a contributing factor if PROPERLY DIAGNOSED.

Almost all of the above, we can see, are related to hormones. Hormones effect every process in the human body and we need the correct amounts of them all to work, rest and play - to steal an old chocolate bar adage! Hormones and their levels are specific to each person but things can be done to regulate their production and how we use them.

I do feel also, though, that a lot of people like to blame one or a combination of the factors above and claim to 'eat well' and 'do loads of exercise' when in fact the food they are eating isn't healthy and\ or low in calories\ saturated and they are doing no exercise at all, exercising without raising the pulse or 'treating' themselves after the gym.

Eating healthily? Really? This isn't healthy!



Working out? Looks like it!

We all know someone who has chosen that cream cake with the premise of 'working it off next week at the gym'. This just falls into another excuse previously discussed and drives me crazy. The scenarios listed here only apply to a minimum amount of people - the rest of just don't make the effort!

Does anybody know of any other medical or other reasons why we may not lose weight despite 'doing everything right'? We all know someone who SAYS the above apply, but do they really? Let me know!

Why do people get fat?

This is something I find fascinating, so really wanted to do a post on it. I had some information already, but went to trusted Google for some back-up. What started as an idea after reading an article has now turned into what I think could turn out to be a three-post essay! I had planned to cover two topics in one go, but I have now uncovered a labyrinth of extensive information and scientific discovery with a trip to the book shop planned for the weekend. I'm not one for conspiracy theories, but I do believe that there is a lot going on that we don't know about. Thanks to the internet (and the small matter of scientific research!) - that is all changing.

So, back to the matters at hand - fat and why people get fat. This is one of those things that everyone has an opinion on, from the dog in the street to the experts in obesity clinics worldwide. I'm not talking about putting on a few pounds over Christmas here, I am talking about people becomming obese and morbidly obese. Obviously there is just the calories-in exceeds calories-out theory - simple enough. But I think there is very often a lot more to it than that. In this post I'm going to look at how people get fat and why they eat too much.

An article by Andy from Andy Kenny Fitness really got me thinking about this. And, I have to admit, television shows like MTV's 'I Used to Be Fat' and Channel 4's 'Supersize Vs Superskinny' as well. The amounts of food some people can put away simply astounds me. How don't they feel sick? Feel very full? Feel bloated? Feel disgusting? Baffling! Andy outlines five types of eating habits\ fat people:

1. Overeaters;
2. Emotional eaters;
3. Binge eaters;
4. Unknowingly overweight; and
5. Don't care overweight.

Overeaters in general just cannot get full from food. Often overeaters don't even enjoy food and are just thinking about their next meal. Overeaters, unlike those with bullimia, don't purge their food though they often eat when alone and when they aren't hungry. This condition is more common than anorexia or bulimia and unlike those disorders, it is very common in men. Emotional eaters, on the other hand, use food as a personal reward system and are the kind of people who will eat a high-fat snack after a work-out or that clichéd tub of ice-cream after breaking up with someone. They often don't know how they feel and can't successfully identify feelings, or feel they deserve to have those feelings. Their hunger is an emotional one (starts in head or mouth) as opposed to a physical one (starts in stomach). According to BodyWhys, binge eaters overeat, eat quickly and very often, from guilt, try to diet. They also periodically consume huge amounts of food and feel out of control. Theirs is a psychological addiction to food, coupled with frequent dieting to ease the anxiety they will usually feel.  

People who are unknowingly overweight (or who greatly underestimate their weight and size) don't realise the scale of the problem they're facing. Something like an ugly photo or a break-up can trigger a realisation, but more often than not they don't know much about nutrition or good versus bad foods. Don't care overweight is exactly what is says it is - people who are fat and are happy to be so. Or at least say they're happy to be so. Andy says he doesn't understand it and I have to say, I don't either. How could you be happy if you couldn't go up and down the stairs at home without being massively out of breath? Or with knowing that you're more likely to die prematurely, get diabetes and other debilitating diseases and illnesses, find difficulty buying the clothes you want, not be able to run around after your kids, etc? Maybe I'm being too judgemental, am I? I will admit that I would love to be able to not care. I would love to eat whatever I want, and more importantly - whenever I like - and have no interest in the consequences, but I just can't.

But there is another side to all of this. What if you do everything right and still don't lose weight, or sometimes gain weight? Read my next post...

 

Your 'Five a Day'

I read an intersting article on the BBC website a couple of weeks ago about Britons and their five-a-day. The article claimed that only one in every five Britons eats five portions of fruit and vegetables a day. I can't find any similar statistics for Ireland, but an educated guess says they would read in a similar way. This is NOT good news!

This got me thinking about my own eating habits and whether or not I eat my own five-a-day everyday. This in turn leads to other questions such as, 'what is one portion?' and in my case, 'do mushrooms count as one of them?'!

So, let's get this out of the way: one portion is roughly equivalent to a fist-full, so the needs of a child are obviously very different to those of an adolescent or an adult.

I have to admit that until a couple of years I was not very good for eating fruit. I had always snacked on bananas and remember eating apples as a child as well as my mother freshly squeezing citrus fruits and making me drink it before school, but as I got older the smell of fruit (especially lots together) really repulsed me and except for my trusted bananas with lunch and before exercising, I was a disaster area. I suppose I was cocky about the whole thing; the theory goes that you need these nutrients to be healthy, but I reasoned that I was never sick so why should I eat them. Roll out the biscuit tin instead, I thought - the wisdom!

Reading more about fruit recently, I realised that so many of them are superfoods - in the same league as the much talked-about seeds, and cancer-fighting crusader and all-round legend, garlic! BUT we have to be careful because a lot of them are sugary, so the message is not to rely on them for all five portions in a day.

But sure, why would you when you have vegetables at your disposal? Unlike fruit, vegetables I am on board with. The stir-fry might be done to death, but it IS quick, healthy and cheap so is always something you can fall back on. It's also good if you don't like cooking, but don't want to eat food from a microwave or your local chipper. Here's a link to a really quick and basic Bord Bia stir-fry recipe.



Simple beef stir-fry

I am a big fan of roasting veg in the oven. I either do a pile of tomatoes, garlic and mushrooms in one dish and a load of peppers, courgettes, onions, garlic, baby sweetcorn, mange-tout or sugar snaps, etc. in another. I find these go well with baked fish or grilled chicken.





Oven-baked trout



Roasted vegetables



OR, roasted root vegetables (butternut squash, parsnip and carrots. If I'm treating myself, I will add sweet potatoes, but I try not to!) on a bed of mixed salad leaves with red wine vinegar, olive oil and garlic dressing. This is lovely with fried fish - though prepare for the kitchen to stink!

These meals are guaranteed to pack you full of your five-a-day without difficulty.

Let me know of any good recipes you have that incorporate lots of fruit and\ or veg into your day. If you want more details on the meals I have mentioned above, please leave a comment and I will get back to you.

And does anyone know if mushrooms count?! ;)

What next?

Well, what a downer cycling to work in the rain after that beautiful weather yesterday, as well as the great crowds, support and atmosphere in Dublin city after the Women's Mini-marathon. Nothing like the Irish weather to bring you back down to earth with a bang!!

So, did anyone do the mini-marathon in Dublin? Or the half- or full-distance marathons in Cork? How about TriAthy with Mr. Jenson Button who apparently is a keen triathlete and just 'shows up' if there's one on where he happens to be? Who knew!?

If you did take part in an event over the weekend you should set yourself another goal now so as to maintain the momentum you felt beforehand. If you DIDN'T do any of the events (like me!), but feel inspired (like me!) to sign up for something, I have outlined below a few events coming up.

Remember, if you can run 10 km, the likelihood is that you can run further, longer, faster, better - you just don't know yet! Check out some of the links below and try the next level.

• Beautiful Donadea in Kildare is hosting a series of races this summer. I did a 10km forest run here last winter and although this series isn't organised in conjunction with that event, the forest is stunning and I would strongly recommend it. I found the terrain - for beginners on trail - a bit of a challenge, but it was very enjoyable. All info for entering is here and races are as follows:
• 5km on June 9
• 8km on July 7
• 10 on August 18.
• There is a 5km race in aid of Foróige in Blanchardstown on June 10. This is a great cause and a nice distance for people who might still be dipping the toe when it comes to running. There are cash prizes if you do fancy yourself in the top three and goodie bags for all participants. Very handy if you're in west Dublin too. You can get more info or enter online here.
• Kilbride GFC are organising two road races (5km and 10km) on Tuesday June 19. This could be a lovely run through country roads, especially if the weather is nice. If anyone wants to give me a lift, I might to do it myself! Look here for more details. Juveniles and vets welcome here with prizes for top runners in all categories.
• The Docklands Authority is holding the second in its series this summer on June 19 as well. I did this run before and found it very frustrating as it was really badly organised - runners, joggers, walkers, people with dogs, buggies, etc. all in a free-for-all. It is always nice to run through closed-off streets in your hometown though, so check the site out if you're interested.
•  The inaugural Dublin 5km Pride Run takes place at 7.30pm Friday June 22 in the Phoenix Park. The Park is one of my favourite places in Dublin to run - the scenery is amazing no matter what time of year. I am fortunate enough to live very close, but unfortunately I won't be in Dublin that weekend. I would really like to take part for several reasons, not least of which because it is in aid of The National Centre for Youth Mental Health. Good luck to the organisers in its first (of many!) year.

If those events are two short or don't tie in with your goals, why not try out the Dublin Marathon 2012 Race Series. This consists of four runs as listed below. I have taken part in these runs before and it is the best-organised event I have ever run in. If you are brave enough to be considering the Dublin Marathon (Monday October 29), it is also a great way to train and build up gradually to the full distance. I'll hopefully see you for the half-marathon! :-D

1. 5 mile: June 30
2. Fingal 10km: July 22
3. 10 mile: August 25
4. Half Marathon: September 15.

If anyone has any other ideas of fun runs or more serious events that they are planning to participate in or would like to recommend, please leave information in a comment below.

Flora Women's Mini-Marathon

Ladies!

Are you doing the Women's Mini-Marathon this weekend? If not, it's too late to enter but read on for some tips, especially if it's your first event as a runner!

I have never taken part in this particular event, but I have heard it is very busy and there is something of a dash at the start line. This means some of the tips below may be of varying degrees of helpfulness, but sure - onwards and upwards we go. I have heard it is great fun, so I hope you all enjoy it and, of course, raise lots of money! (If you see a man - most likely on a bike - handing out Haribo jellies, it's just my dad 'helping out'!)

Tips (in no particular order):

• Don't do anything any differently to when you usually go running.
• Wear clothes you feel comfortable and confident in.
• Don't wear clothes or shoes for the first time. The shoes will probably blister and the clothes may not be as comfortable as they look.
• If you feel you're getting tired or losing motivation, pick a person whose pace you're comfortable with and try to stick with her.
• Towards the end, pick a person ahead of you and try to catch up with her then pass her out. This will add to your sense of achievement and probably give you a better time.
• Eat whatever you normally eat before a run, and the same amount of time in advance. Now is not the time to try out that new health food product you picked up or the 'superfood' your friend recommended.
• Unless it's a very hot day, which it isn't expected to be, there is no need to bring water with you. Don't drink too much water just before the event, but make sure to be well hydrated in the days leading up to it.
• Cut your toenails! Trust me!
• Start slowly (not an option to start quickly with the numbers anyway). This will help you finish stronger - assuming you want to of course!
• Doubleknot your shoelaces.
• If you have any blisters on your feet buy Compeed NOW! Go! NOW! They are one of the best investments you will ever make.
• Endeavour to eat and drink in the first hour after the run. Bananas are a favourite of mine. Remember, running 10km doesn't make you an Olympian, so you do NOT actually deserve the Mars Bar or pain au chocolat you might think you do.

This isn't the look we're going for when we're killing ourselves running!

• It is expected to be partially cloudy Monday, but as we all know, Ireland isn't a very reliable country weather-wise (or otherwise, but this isn't the time or place for that!), so bring sunscreen. Make sure it's in date and use it even if it's not looking very sunny before the run; who knows what will happen in the next hour!
• Familiarise yourself with the route, so that you know where there are water stations, first aid and toilets in case you need any of them. It is also good to know where the half-way point is, or whatever your personal goal stages are, i.e. 2km intervals. This is particularly handy if you plan to walk, run, walk, run.
• Finally - have fun! I have heard this event is great craic, so make the most of it! :-D

What are your running habits? Do you have any tips for first-time event runners? Comments below please.

Last year's start.

I am hoping to go along and cheer everyone on. My mum and sister are doing it for Crumlin Children's Hospital, so I'll be there to hand over the sponsorship money and give some cheers. See you there :)

Welcome to my new blog about health and fitness - the fun way, but still without carbs!

I will share any getting fit tips, stories and information as well as some healthy recipes and hopefully be able to amuse you as the chubby girl fighting with the remote control and a slow metabolism.

To get us started, the link below is an important lesson we all need to learn before we go getting fit toether!

Don't try this at home!

Evening all!

Sitting home alone this evening, which seems strange as usually I'm at boxing. I started boxing last November after talking to a woman at I know about it. Exercise-wise, it is one of the best decisions I have ever made. I love it. I have never stuck to exercise classes (sign up to a full cycle and pay in advance, etc.) much before, but I cannot get enough of these sessions. Its benefits are innumerable and obviously some people feel some more than others, but they include:

• Improved endurance;
• Fitness;
• Stress Relief;
• Weight loss;
• Toning;
• Improved cardio-vascular health; and
• Better upper body and arm strength.

Most of these benefits probably seem pretty obvious. I find if you couple boxing with running, your endurance will improve even more. We incorporate some weight-training into usually one class a week. These are a killer to be honest. My recovery time has improved drastically, but I still find them tough and the short cycle home is usually slower than normal! This adds to weight-loss and strength benefits.

Some of the things I like best about boxing are:

• You feel bloody great afterwards!;
• You feel more relaxed;
• You temporarily feel like you can do anything; and
• You sleep like a child afterwards!

It isn't for everyone, and definitely not for the faint-hearted, but I couldn't recommend it enough. If you're thinking of looking into it, I train here with great teacher and classmates. Do it!! Anyone think they actually will sign up to a class like this?

I'm not one for sitting around, so I'm off out for a short run before I start this homework, which unfortunately doesn't do itself! Feel free to comment while I'm gone though :-D