Should I Do a Cool-Down After a Run & Why Do I Feel Dizzy After Racing?

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The short answer to both of these questions is yes, you should do a cool-down. Cooling down after a hard session, race or realistically, any exercise, helps with the recovery process. It allows your body to get back to, or certainly closer to, it’s normal resting state more gradually instead of finishing quickly and then suddenly stopping. This will keep the blood circulating with the lower intensity finish and help to clear the metabolic waste products of exercise (lactic acid, etc). It also prevents the pooling of blood in the legs because your blood pressure is allowed to return back to normal and your veins can constrict.

Have you ever finished a race really fast, stopped after the finish line and suddenly felt dizzy? This is due to the sudden lack of muscle action when you stop suddenly. This is why keeping walking, or a slow jog is more beneficial and will help the blood return to the heart.

Here’s the science:

As you run, blood vessels dilate, muscles contract and the heart pumps faster in order to meet the energy demand of running. In addition to providing movement, these muscle contractions also serve to pump blood back to the heart, assisting with the venous return of blood flow. This pumping cycle helps meet the increased oxygen demand running requires. 

 When you cross the finish line and stop, the heart loses the pumping assistance of these muscles. With blood vessels dilated and no return pumping action, blood quickly pools in your extremities, causing your blood pressure to drop.

 Also, your race effort typically means a faster run pace than a training run, and this increased intensity means a higher heart rate and an increase in sweating. Race effort also may mean a lower fluid intake during the race as you speed through water stations, pushing for a PB. This minimal fluid intake combined with heavy sweating results in lower blood volume, which means lower blood pressure.

 It’s best to keep moving after crossing the finish line. Keep walking if possible, and, if not, pick up your legs like you are marching on the spot for several minutes. You can also contract your upper-body muscles by clenching your fists, or pressing the palms of your hands together.

Pick up water and a sports drink if possible at the finish and start drinking immediately to replace lost fluids and electrolytes. Also, wearing compression socks can assist with venous return to the heart, so you may want to consider giving them a try, even if you put them on after you finish.

 If you do feel faint or dizzy, lie down immediately and elevate your legs. This helps the blood flow back towards your heart.

 

In my running training plans I always advocate at least half a mile (usually a mile or more) of easier intensity running to finish a session. In my one-to-one or group training sessions I will always incorporate a cooldown to ensure everyone leaves the session feeling great. All sessions also finish with some stretching.

Not only will this stave off blood-pooling, it will also make you feel better immediately (you don’t want to be hobbling around all day) but it will also help to stave off the dreaded DOMS (Delayed Onset Muscle Soreness). You know; the stiffness that appears the next morning and lasts for the following two to three days.

Remember, finish a training session with the next one in mind. Preparation for the next session always begins towards the end of the current one. Keep this in mind and you will be able to train more consistently, meaning you will get fitter, faster and healthier quicker than if you have to stop exercising while you recover from your last workout.

 

 

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How to Start Running

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Running; almost anyone can do it and at this time of year is the perfect time to start.

The weather is getting better (in general), it is free once you have the right pair of trainers and you can do it virtually anywhere. What could be better? Running is excellent for improving your mental wellbeing and is great for your physical health.

While experienced runners are happy to go out and run, people new to running can find their first few runs quite intimidating and stressful. It doesn’t need to be that way. Follow my tips to help you get out there for the first few times, make it a habit and soon running will feel like second nature.

 

Slow Down

One of the main reasons people give up within the first couple of weeks of running is that they start too fast. Whatever running ability you have, if you start too fast you will not be able to sustain it, it starts to hurt and you have to slow down or stop. This doesn’t mean you are a bad runner; it just means you need to slow down.

Start with walking as a warm-up, then progress to a pace that is too fast to walk but where you can still hold a conversation, or, if you are alone sing to yourself.

 

Walk before you have to

If you start too quickly you will have to stop and walk. You may then find it a struggle to get going again. The best way to do it is to have a plan in mind before you start (http://www.nhs.uk/Livewell/c25k/Pages/couch-to-5k-plan.aspx is a good plan for beginners to follow). Aim to run for 60 seconds and then walk for 60-90 seconds to recover during the first week. Think of it as an interval session, much like the sessions the Olympic athletes do in training, just at a slower pace.

 

Be Patient

Everyone wants to be able to do things straight away. With running, unless you are a freak of nature, you have to start small and build up. Starting off running too fast or going too far can lead to injury, which will then force you to stop. Slowly increase the time you spend running and reduce the time you spend walking and in a few weeks you will be running for the whole duration.

 

Get kitted out

Unlike most sports, you don’t need loads of expensive kit to go for a run. However, the one piece of kit you do need is a pair of running trainers. It is worth visiting a local running or sports shop that have an expert who will be able to guide you in the right direction. Don’t feel intimidated, with the current boom in people taking up running they are more than used to having new runners asking questions. The rest of your kit is whatever you feel comfortable running in.

 

Running buddy

As a new runner, those first steps out of the door can feel like a challenge. Try to get a friend to join you for moral support and use it as a good time to have a gossip. Remember that if you can talk while running you are going at a sensible pace.

If you haven’t got a friend that can help you, please get in touch. This is the reason I started my Running Buddy service, to help people who need some moral support, guidance and advice to help them get out running and improve.

Once you are confident in running, think about taking the plunge and joining a local running club. Most clubs have a beginners section and then groups of all abilities. Most clubs have a great social side and everyone is really friendly. We all remember that we were once new to running so people are always happy to provide help, advice and support.

Running with another person, or group, means that you are less likely to quit as you then become accountable (in a good way) to the arrangements you have made. It also helps when there is more than one person wearing lycra!

 

Social media

The internet is also a great place to find like-minded runners in your area. On Twitter there is an online group called UkRunChat (@ukrunchat or use the hashtag #ukrunchat). There are runners of all abilities happy to provide answers to any questions you have and also to find runners in your area.

 

Have a goal

Once you are happy that you can now a runner (in my mind there are no joggers – if you are not walking you are running) you can look at setting yourself a goal. One that I would recommend is doing a local parkrun (http://www.parkrun.org.uk/). These are free timed events taking place every Saturday morning in local parks around the country (and in many other countries around the world). There is no commitment to run; you just print out a barcode, turn up and get your time in an email later that morning. It is not a race; new runners are welcomed each week and there are always people who will run round with you for a chat. You are also guaranteed never to be last as they always have a tail-runner.

 

So after reading this I hope running now seems less daunting. If you have any ideas yourself that would help, please drop me a comment on Facebook or Twitter (icons at the bottom of the page). If you need any advice, or a plan, tailored to yourself, please drop me a message on Facebook or by email.

Finally, if you see another runner out on the streets, please be sure to smile and say hello; trust me it will brighten their, and your, day.

Happy running!

 

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Can You Tell Lies by Only Using the Truth?

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If you thought Coca Cola was bad, wait until you hear about the stuff I saw being sold in bottles in our local shop today:

 

– It’s one of the primary ingredients in pesticides

– Over consumption can cause excessive sweating and frequent urination

– 100% of people who drink it will die

– It can be chemically synthesised by burning rocket fuel

– All convicted serial killers have admitted to drinking it

– It is also proven to be the leading cause of drowning100% of people who drink it will die

– It can be chemically synthesised by burning rocket fuel

– All convicted serial killers have admitted to drinking it

– It is also proven to be the leading cause of drowning

– It is the major component of acid rain.

– It contributes to the “greenhouse effect”.

– It contributes to the erosion of our natural landscape.

– It accelerates corrosion and rusting of many metals.

 

Despite the danger, it is often used:

– As an industrial solvent and coolant.

– In nuclear power plants.

– As a fire retardant.

– In the distribution of pesticides. Even after washing, produce remains contaminated by this chemical.

– As an additive in certain “junk-foods” and other food products.

 

The name of this evil product? Dihydrogen Monoxide or as we know it; Water.

*Thanks to Scott Baptie for posting parts of this on Facebook this morning.

This hoax shot to prominence in 1997 when a 14 year old American student gathered petitions to ban ‘DHMO’ as the basis of his science project, entitled ‘How Gullible Are We?’

 

The point of this post is don’t always take everything you read, especially in the media where they can only report snippets so skew the information to make it more appealing, and sensationalist, to their readers.

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Will hill runs make me faster in flat races?

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Definitely. Running up, and down, hills is a great way of building leg strength in a dynamic way, meaning less time in the gym not running.

The stronger your legs are the more force you can generate with each stride. Speed requires a fast cadence, which can be improved by running downhill and also requires a good technique, which by be developed by running both uphill and downhill, as you must use your muscles in a more co-ordinated way.

Increased dynamic leg strength will help to make your muscles more resistant to fatigue, and as a result more resistant to injuries.

So there you go, find a hill, run up it, run down it, repeat. Easy!

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How to Get Started

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So, you haven’t trained for a while and you feel like you’ve a mountain to climb?

It can be even more challenging at this time of year, the summer holidays are booked and threat of wearing beachwear is looming. You don’t know what to do or where to start. Let’s think about how to avoid hiding away in baggy clothes! Where do you find the motivation to start exercising?

Think about some small attainable goals. Now write them down as you are more likely to achieve a goal that’s written down. Maybe start with two short walks a week – find a destination, i.e. a walk to the shops, round the block, to the post box, etc. The first goal is to make these first steps a habit.

Next, increase the goals slightly. An example could be to run for at least 5 minutes every other day. Now this is a bit of a psychological trick. Are you going to get your running kit on to run for only 5 minutes? Not usually, no. What you will find yourself doing is, once dressed, you will run for longer than 5 minutes as you have taken the time to get changed. You will also feel good as you smash your target of 5 minutes.

Buy some new kit; a nice new pair of trainers or new leggings/shorts will be surprisingly motivational. No digging out your old kit from five years ago from the back of a drawer. Invest your money and time in freshening up your workout clothes. This will give you much needed accountability with the added bonus of making you feel better too.

Confide in someone you trust of your new exercise goals. Tell a friend, partner, family member, or indeed someone outside of your personal life; for example, a Personal Trainer. But, don’t tell the world, too much pressure can have an adverse effect.

Don’t worry if you have little niggles and aches when you start exercising, it’s normal. Anyone who exercises regularly knows the feelings; your knee twinges, your back is tight, your muscles ache, etc. No need to feel put off or that it’s only you; everyone is the same. However, there are two things to worry about; something that is painful or gets worse over time.

Obviously if you haven’t trained for a while your muscles will be sore and ache afterwards. Once again this is normal. Rest for a couple of days and you’ll be back to normal and after a couple of weeks your body will be used to it and will get stronger.

Many people give up in the first two weeks because it feels too hard. Keep going. Results aren’t immediate and exercising can make you feel sore and stiff. Get beyond that and you will start to reap the rewards. You will feel stronger, fitter and healthier.

 

If you need help to start, or need some ideas and motivation of what to do and how, please get in touch and I’ll discuss how I can help you.

 

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The Problem With Crash Diets

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“You are unhappy with the way you look and feel. The weight has slowing being piling on and you have now decided it is time to do something about it. You have done diets in the pasts and they have worked. You managed to lose a stone, or more, in a couple of months. Wonderful, let’s do that again. You google ‘diets’ and away you go; shakes twice a day, one evening meal, you get to eat somewhere between 600-1000 calories.

You start to lose weight fast and you love it. You are motivated and you stick to it for 2-4 weeks. Then it becomes harder; you are missing foods, especially the taste of them, and you are hungry. However, you are enjoying the results so you try to continue.

Then disaster strikes. Your weight loss slows down and then stops. All you can do is lower your calorie intake even more so you reduce this size of your one meal a day. It works for another week, but it is even harder to stick to, and then the weight loss stops again. At this point you are really hungry and missing your favourite foods and your motivation is faltering because you are no longer getting easy results.

You get invited for a night out with friends and you can no longer turn it down. You think you’ll be good and eat healthy food and not drink. However, when the evening comes, all of your friends are eating and drinking what they want, are having fun and so you give it to the temptation. You now eat and drink more that you normally would do, and so the next day you feel fat, bloated, hungover and basically ‘rubbish’.

You then decide that you are not happy with starving yourself any more as it is no longer working. You go back to eating how you were before the diet. A couple of weeks later you jump back on the scales and you have gained the weight that you had lost, but in half the time. Now what do you do? Do you start the diet again? Do you just keep eating and put on more weight?”

 

I hear this from so many people. They go through this process so many times throughout their lives. They always claim that these diets have worked for them and they always lose weight. So I ask them one question: why are you heavier and unhappier than you were when you started to diet? The one overriding reason is that almost all diets that have a ‘name’ are unsustainable. They restrict food to such an extent that it is inevitable that people will give in to their cravings, not to mention the potential health risks a lot of these diets can cause.

 

Diets are designed to put you into a calorie deficit. This is needed in order for you to lose weight. However, a lot of these diets are often aimed at putting you into a deficit of around 1000 calories less than you should be having. On top of this a lot of people combine dieting with a starting exercise. This ends up putting your body into starvation mode which can then lead to the down regulation by the body of hormones such as thyroid, leptin and testosterone. It can also up regulation of cortisol, the stress hormone that increases fat storage).

 

The down regulation of the thyroid makes you more susceptible to developing an underactive thyroid, meaning your metabolism slows down (plus other systems within the body), which means that you don’t burn as many calories as you should. This is where the slow-down in weight loss happens and what causes the increased weight-gain when you start to eat normally again. Some people may then be on thyroid medication for the rest of their lives due to dieting.

 

Going back to caveman times, our bodies have been designed for survival and conservation, withstanding prolonged periods of time without food. However, crash dieting goes against every natural instinct in your body and, as amazing as the human body is at surviving, it will react accordingly to bring you back to square one as quickly as you lost the weight. This means as soon as you start to eat reasonably normally, you will put the weight back on.

 

What is also bad in my view is that the meal replacement shakes usually contain so many artificial ingredients they cause even more health issues.

 

There are no quick fixes for long-term, sustainable weight loss. You must be patient and realise that if you continue to enjoy the foods that you eat, the weight will come off and it will stay off. You need to learn what the right foods are for you and then experiment with different recipes and foods. Once you get the hang of healthy eating, eating mainly whole, natural foods and ingredients, you will become healthier, happier and not to forget, a few pounds lighter.

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How to Make Your Workout More Fun

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Do you sometimes feel bored or unmotivated by your exercise routine? You are not alone. In all of the years I have been training, both in the gym and running, I have had my fair share of periods where my motivation starts to drop. When this happens you start to feel as though exercise is a chore and you lose the enjoyment that you previously had. It is often at this point people give up as they don’t know how to change their current fitness routine. So what can you do when this happens?

 

Find music that gets you pumped – I have different playlists on my phone for the different workouts I do. For instance, if I am going for a long slow run I will listen to podcasts, often listening to comedy shows or fitness information programmes (sad, I know). I find these help time drift by when I am out for a long time. However, when doing shorter, higher intensity workouts or weight sessions I will have some higher intensity music.

It is all down to your own choices, but create playlists that you know will help give you the motivation and enjoyment you seek. It also doesn’t matter if people see you singing or dancing along; you are happy and that is the main thing.

 

Get a buddy – Having an exercise buddy can definitely provide a good source of extra motivation. You are far less to miss a session when you know someone else is expecting you to show up. This is where I can certainly help and why I decided to offer my Running Buddy sessions. They provide the client with the knowledge that they have someone to help get them through sessions that you won’t do themselves. It is also a great chance to just chat away the time to make the time pass by unnoticed.

 

Get a little competitive – A bit of competition never hurts anyone, whether it is with yourself or an exercise buddy. I am super competitive with myself and love to push myself to beat my previous best efforts. I also know how to keep competition fun and light-hearted for others. I offer discounts for couples or friends group training sessions and there is no better feeling than when you smash your previous bests (and beat your other half in the process). Just make sure you congratulate everyone each time an improvement is made.

 

Become a kid – Kids burn so much more energy than adults because they are constantly active; running around and having fun. Don’t think of cardio as just running on a treadmill or spending hours on a cross trainer. There are so many fun things that will get your heart rate up and you burning calories. Take on the mind of a child and go and play outside. Go and climb some rocks, jump on a trampoline, run down a hill, or go and play with a ball with friends. Your options are endless (but remember to stay safe please).

 

Mix it up – One of the biggest causes for people getting demotivated is that they get bored by doing the same thing again and again. Make sure that you are mixing up your workouts and trying new things. I have lists of different runs and exercises I can do and constantly chop and change what I am doing so that my fitness doesn’t plateau and so I keep enjoying myself. If you are ever short of ideas, or want the motivation of someone else thinking of the workouts, please get in touch to discuss how I can help you.

 

Celebrate the small wins and reward yourself – It is really important to celebrate and reward yourself when you get better and stronger. Even if it is something small, always make sure you congratulate yourself. Remember that any improvement is an improvement, whether that is a 1 second PB over a parkrun, or adding another 0.5kg to your bicep curls; they all count.

I am not advocating you reward yourself with food, you are not a sea-lion who has performed a trick. Buy yourself a new piece of clothing, a massage or piece of gym kit instead.

 

Getting, and being, fit should never be a chore. It should be something that you enjoy because you have fun and it makes you feel great. I won’t lie, if you are training for a big event or have big goals you do need to work hard, but you can have fun while you are at it.

 

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Love Your Body

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You don’t have to have what society perceives as the ‘perfect’ body to love it; or at least love bits of it.

To do this may take some work on your mindset, but the more you adjust your mind, the more you’ll feel at home in your body and the more you’ll want to move it. Then life gets better all round.

 

Remember:

There will be someone who envies parts of your body that you dislike. They probably won’t tell you; people don’t often offer compliments on the bodies of others, but for every part of your body you dislike, someone will want it.

Other people will see you as more beautiful that you see yourself. Your husband, wife, boyfriend, girlfriend and friends; borrow their eyes (metaphorically only please) and make a mindset change.

If someone has programmed you with negative feelings about yourself; they are wrong. Were they an ex (hopefully)? You decide how you should feel about yourself, not somebody else. Delete those files from your brain.

Find one good thing to say about each part of your body that you currently dislike.   If you don’t like your bum, think that it helps you to squat more. If you don’t like your stomach, think of it as a soft place for a baby to nap. Use anything you can, it doesn’t, and probably shouldn’t, be about the look. You can’t change your body as quick as you can change your mind. Take advantage of this and make a change.

Working-out works better for your mind than complaining; so get up and get moving. If you’re out of breath, however hard you are working, it is harder to get down on yourself. Go for a walk, a run or just do some exercises and let the movements change your thoughts. Appreciate that your body is getting you moving while those that you perceive have ‘better’ bodies can’t do the same.

What looks good on every body type? Happiness. Happiness looks good on everyone. Find out what makes you truly happy and your body image will improve as well. Eckhart Tolle wrote in “The Power of Now”, ‘if you get the inside right, the outside will fall into place’.

 

Remember that you are not alone. Nobody has avoided body image issues all of their life. We all struggle at some point. Talk to other people. Seek out those that have a sparkle in their eyes and seem to be enjoying their life. They can, and will, help.

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Negative Calorie Foods

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People are constantly looking for a secret weapon, a quick fix, or an easy way to reach their goals. And, many of these people will go to extreme lengths in their pursuit of the ‘perfect body’, often disregarding their own health. I see and read about it daily.

I am not sure if you have heard about negative calorie foods before, but it was something I came across a few years ago. The concept is still very much current today. So, what is a negative calorie food, and can it help you strip unwanted fat?

A negative calorie food is a food that requires more calories to be digested than what it actually contains. This means that you will burn more calories than you are actually eating. For instance, if you eat 100kcal of a particular food, you might spend 150kcal to digest it. If you want to lose weight this is great, as it will create a calorie deficit.

Most of these negative calorie foods are thought to be fruit, berries, and vegetables, such as asparagus, celery, broccoli, cabbage, cauliflower, onion, lettuce, garlic, cucumber, apple, blackberries, grapefruit, raspberry, strawberries, and tomato. I could continue, as the list is quite long.

However, there is actually no evidence that a negative calorie food exists. The main benefits with these foods are that the calorie content is normally low, and the nutrient content is high.

Although I recommend consuming plenty of these foods, my recommendations are not based around the concept of negative calories. My recommendations are based on what I believe is best for your body. Eating plenty of vegetables, fruit, and berries will give you plenty of nutrients, and also provide you with phytonutrients, such as antioxidants which are good for building a healthy body. These foods are also able to keep you fuller for longer, making it easier for you to create a calorie deficit, without having to deal with hunger pangs.

It is, however, important that you combine these foods with healthy sources of protein, healthy fats and carbohydrates to ensure you avoid nutrient deficiencies.

I understand that you want to see results quickly, preferably yesterday. But, I want you to understand that fad diets and quick fixes will only increase your risk of nutrient deficiencies, and ultimately weight regain. By implementing healthy, long-lasting lifestyle changes, you will not only see results, but the results will last and your body will be healthy. That is what my food philosophy is all about.

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How I Set Goals and Achieve Them

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It can be extremely difficult to make a huge lifestyle change. You have to work hard and be disciplined to break years of bad habits that have been established throughout your life. When I first started getting seriously into health and fitness one of the ways I found it easy to stay on track and measure how well I was doing, was to set myself some clear goals. In fact I still set myself goals on a regular basis so I can continue to grow as a person and achieve what I want in life. Having a goal keeps you focused and means you can track your progress on a regular basis. I thought I would share with you how I set goals for myself to achieve what I want in life.

Be realistic – I’m a big believer in having aspirations & aiming high as long as your goals are realistic and achievable. There’s no point trying to achieve something that is simply unrealistic. For example; I know I am never going to be a professional footballer, so I don’t bother wasting my time trying to be one. If your goals are unrealistic then you will just feel overwhelmed and give up when it all becomes too much. Have big goals but be realistic too about what you can and simply cannot achieve.

Know your potential – It’s important to know your potential and what you are capable of. Too many people look at something they want in life and just simply think “I’ll never be able to do that”. But listen to me, we all have the potential to achieve great things. Choose something that you enjoy and you know is achievable for you. Then go and do what needs to be done to achieve it. If that means changing your hair, losing weight, studying, moving away, whatever it takes you need to be willing to do it if it’s what you really want. Most importantly though remember to believe in yourself.

Find support – It’s so important to surround yourself with a positive group of people who are supportive and caring. Don’t be afraid to tell those closest to you what your goals are and why you want to achieve them. No one has ever achieved greatness by doing it alone, so you shouldn’t have to either. My wife, friends and family have played such a massive role in my journey, so remember it’s okay to ask for help and support. You’ll be amazed at what you can do with a team of great people behind you.

Find an expert – If you have a particular goal and you know someone who has achieved what you want, then go and ask them how they did it. Don’t try and reinvent the wheel when you can find someone who has already got a proven method for reaching your goal. If you don’t know someone personally who has done it, then contact me. It’s great to get support from people as we will know and understand the struggles that you will be going through.

Dream big but plan small – As I said before it’s great to have big goals and dreams but if they are far out of reach then it can be easy to give up when it becomes too hard. So if you do have big goals then break them down into smaller more achievable ones. If you want to run a marathon but have only just started running, then your first goal might be to just reach 10km without stopping as opposed to just aiming for the full 26.2m. When you your goals are broken down to smaller ones then you can celebrate your successes along the way, which will keep you motivated towards the bigger goal. I’d recommend splitting your long-term goal into three. The short-term goal should be between two to four weeks from your start date. This should be more about the ‘process’ of changing your habits and starting your journey. Your medium-term goal should be half-way between your start date and your final goal. That is the perfect time to check progress to ensure you are where you need to be to achieve your overall goal and, if not, make some changes to ensure you will do.

 Track your progress and adapt – Regularly track your progress against your goals and reassess if things aren’t going to plan. I’d recommend splitting your long-term goal into three. The short-term goal should be between two to four weeks from your start date. This should be more about the ‘process’ of changing your habits and starting your journey. Your medium-term goal should be half-way between your start date and your final goal. That is the perfect time to check progress to ensure you are where you need to be to achieve your overall goal and, if not, make some changes to ensure you will do.

You may need to put back the date of your overall goal if things aren’t going to plan, but that shouldn’t worry you. More often than not though, your hard work will be paying dividends and you can be ahead of your target. Just keep trying and keep moving forward.

 

So, when you are planning your goals remember, know your potential, dream big, believe in yourself, do what needs to be done to give you the best chance of success, be adaptable, resilient and keep reaching for those goals.

If you want some help on achieving your goals get in touch and together, let’s make your goals a reality.

 Want to know more?

 Contact me today to ask any questions or book your FREE consultation

 Call me on 07815 044521 or email me at martinhulbertpt@gmail.com