runpositive

Your dedicated blog to keep you running positive

Guest post by Jess from Lazy Girl Fitness

It’s no secret that training by yourself can feel like a bit of a chore. Let’s face it, there’s usually approximately 789 things you can think of that would be preferable to hitting up the weights room by yourself.

 

If that sounds like you and you struggle to get yourself out of bed and to the gym/park/backyard for a session, then group training (or even just a training partner) could be exactly what you need.

Yep, there are a lot of benefits to training withothers, and here are my top five:

 

  1. Accountability – just as it’s expected that you’ll turn up for the run you planned with your best friend, committing to group training is just that – a commitment. Trade your training partner session in for an extra 30 minutes of doona time and you’re likely to cop a piece of someone’s mind, and whether it’s your trainer or your bestie, we wouldn’t want to be in your shoes.

 

  1. Motivation – we all feel a little bit lazy at times, but having someone there to spur you on to three more reps/two more kilometres/a final minute is exactly what you need to see some serious results.  Plus it means there’s someone there to high-five you when you’re done!
  1. Healthy Competition – let’s face it, most of us have a competitive streak. Whether it’s a trait you wear like a badge of honour (like me) or something you prefer to keep hidden underneath layers of nonchalance, it’s in there somewhere. So when your trainer urges you to lift the pace for the final km of your run, you know you’re going to do it.
  1. Social Occasion – with most people working long hours and/or commuting long distances, finding time to exercise AND catch up with friends can be tough. Group training can be a great way to meet new people who already have something in common with you – they’re committed to their health! Just make sure you don’t get so caught up in the chatter that you forget what you’re there for.
  2. Expertise and Fresh Ideas – when you’re training alone it’s easy to get stuck in an exercise rut. You do the same thing each session, because you don’t have the knowledge (or the inclination) to try something new. But when you add a trainer into the mix suddenly you’ve got a certified expert who knows exactly what to do to get you the results you want!

 

If you’re struggling for motivation, group training could be just what you need. There are sessions running in most areas, just hit up Google and your social media networks to put the feelers out!

 

If you want to train with Jess, the next Lazy Girl Fitness 6-Week Challenge kicks off in Waverley Park, Bondi on November 3rd.

 

The challenge includes:

3 sessions/week

Small all-female group

eBook of recipes, tips & at-home workouts

Gift pack featuring local brands & some of my fave products

 

More details HERE or email jess@lazygirlfitness.com.au

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kirsty walsh

As the running seasons wraps up it can be hard to find the motivation to train without an event or goal to work towards. So this week we caught up with personal trainer and runPositive Wellness Collective member, Kirsty Welsh to give us her tips on how to stay inspired, remain motivated and maintain momentum post marathon.

If you’re feeling tired after your event, good, you’re human! Take a solid week at least to celebrate your massive achievement by doing diddly squat, (not to be confused with front squats). A huge amount of sacrifice goes into marathon and event training, so allow yourself some fun time and things you would have liked to do over the past few months that you’ve perhaps said no to.

 Q: How long is it ok to do nothing post-marathon? A week? Only a couple of days?

No matter how sore you may or may not feel, your body has undergone huge physiological stress. Your muscles, tendons, ligaments, bones and joints, and every system in your body has been pushed to the limit.

If you choose to continue training immediately, you are doing your future self an injustice. You might feel good on the outside, but your insides need a break; there is no need to worry about losing your peak fitness by allowing your body to recover. This can be achieved again very quickly where an injury or sickness due to lowered immunity has far more potential to set you back. A 7-10 day break is generally recommended post-marathon, with regular hot baths and massages to remove cellular wastage and increase nutrients to your muscles. If taking a break is unfathomable (I get it!), try just a short 5km every couple of days for the first 10 days.

 

Q: Would it be best to try different activities like biking, hiking or tennis to keep fitness up before easing back into running?

This is a fantastic idea! Running is an incredible sport, but it is seriously taxing on your hips, knees and back with the same motion and impact over and over again; it’s not called ‘pavement pounding’ for nothing.

Try a range of sports with less body impact that are completely different to running but will keep your VO2 at a good level. Remember it will benefit your running in the long-term! Commit to regular yoga to re-balance your body before the next marathon season.

 

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 Q: Should I have a new training goal set before completing my event?

I believe it’s important to see each goal through and celebrate your achievements before embarking on the next adventure. Create a list of fitness endeavours you wish to do within the next few years so as each event is ticked off the list, you know you’ve got more waiting for you without giving the future your focus just yet. Keep your focus on the current event, see it out to completion, and then move on.

 

Q: How long will it take my body to fully recover after running a marathon?

This is completely dependent on how much care and energy you place on your health, as well as your posture, body condition and strength pre-marathon. My best advice is to ensure your body is balanced before you undergo the high mileage training. See a running trainer for a specific strength program and help on optimising your running stride. Just like pregnancy, the better shape you are in beforehand, the quicker you will recover.

If you feel uncomfortable or different sensations in your muscles and joints, do not continue to train as if nothing is wrong; get professional support. The calves in particular take a huge amount of loading with marathon training and could do with some TLC from your physiotherapist. Imagine badly how a small calf tear could affect your life!

 

Q: What if I didn’t make my goal time – any advice on how to encourage myself after failing to reach my target?

Use this ammo as fuel for your next marathon! Be kind to yourself too, just finishing the race is a huge achievement in itself. But then ask yourself some honest questions: Did you stick to your training regime? Did you support yourself with proper nutrition and stretching? Perhaps it’s time to start yoga to help your muscles communicate better with each other and gain extra range of motion and balance between working muscles. Try adding more core and hip stability training to your regime and your speed is bound to increase. Buy yourself a fancy training accessory like a Fitbit or Jawbone that makes fitness and health tracking a breeze. Find a mate who is fitter than you and train with them. Make sure too that your target is actually realistic! There is no need to set yourself up for failure on purpose!

 

Q: Is it important to keep to your training diet and regime straight after a marathon or is it helpful to take a break altogether?

Eat, sleep and workout to the requirements of your activity levels. If you’re no longer running the mileage, you won’t need as much carbohydrate in your body to fuel the high amounts of exercise. If you’re in rest mode, enjoy it, but don’t lose your health. Eat and move to nourish your body.

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Break out your running shoes and get your carb fix because the Blackmores Sydney Running Festival is here! This Sunday more than 300 runPositive runners will hit the streets and cross the Sydney Harbour Bridge completing either the Sydney Marathon, Half Marathon, Bridge Run or Family Fun Run.

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Suncorp Bank will be on hand to support you from 7am, so make sure to visit our marquee in the Recovery Village. Here you can top up on complimentary SPF 30+ and receive a free bucket hat (while stocks last) to keep you sun safe on the day.

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Remember to stick around after the race to celebrate with family and friends with live entertainment, sponsor giveaways and plenty of food and drink to refuel. You may even spot one of runPositive Wellness Collective members, Jess Robinson from Lazy Girl Fitness or Jonathan Nicholas, CEO of ReachOut.com, who will be competing on the day.

Limited parking for the event is available at both the Domain and the Cook and Phillip Park parking areas. Take advantage of free public transport on the day via rail, bus or ferry for those with a race number. For all your public transport information needs visit www.transportnsw.info.

If you haven’t already signed up with runPositive at Blackmores Sydney Running Festival, do so HERE for your chance to win several cash prize draws of $500. Entries close Saturday September 20th at 5:00pm AEST. Should you be unable to attend this year a live broadcast of the event will be screened on Channel 10 from 7:00am on Sunday.

Finally, make sure you spread some of that runPositive attitude by connecting with fellow runPositive runners on the day and sharing your race day photos with us through Facebook, Instagram and Twitter with our hashtag #runpositive.

Good luck, runPositive and remember…

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We’re counting down the days to this year’s Blackmores Sydney Running Festival and the Suncorp Bank’s runPositive site is bursting with inspirational stories from the runners set to pound Sydney’s streets on the 21st of September.

Rob, Melissa and Tara are three members of our community, who embody the reason runPositive was created – to bring people together and allow them to inspire and support one another.

Rob’s Story:

rob

I runPositive to do 40 half marathons (21.1km) for my 40th birthday!

Approaching his 40th birthday, Rob began to reflect on life and how blessed he is to have experienced all that he has in 40 years. To honour the milestone, Rob has undertaken the challenge of completing 40 half marathons in his 40th year.

Running to raise money for two organisations close to his heart – EightyTwenty Vision and MS Society – Rob wants to give back in acknowledgment of how fortunate he has been in life.

Having completed 19 of his 40 runs, Rob is well on his way to accomplishing his goal. Next week Rob will be running in the Blackmores Sydney Running Festival as part of runPositive, to mark the half-way point in his challenge.

What an inspiration you are Rob and good luck for BSRF!

 

 

 

Melissa’s Story:

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I runPositive for those who can’t.

Having been diagnosed at the age of 19 with debilitating arthritis, Melissa is competing in the 2014 Blackmores Sydney Running Festival to raise awareness for a very personal cause –Arthritis Australia.

Waking up one morning in complete agony, the doctors diagnosed Melissa with arthritis and were unable to confirm what the future held for her. Leaving her life as she knew it behind, Melissa was incapable of walking and had to forget about keeping up her training.

Thanks to the research, support and hard work of Arthritis Australia, Melissa is now able to lead an active and full life.

Melissa feels lucky to be even stronger than before her diagnosis and is thankful she can attempt such a feat while others with her condition are unable to.

Running with the inspiring personal motto of “tough times don’t last, tough people do” we wish Melissa the best of luck in completing the BSRF Half Marathon.

 

 

Tara’s Story:

 

I runPositive for HCU!

2013 proved a difficult and emotional year for Tara and her family. Having previously dealt her daughter being diagnosed with childhood cancer a few years earlier, Tara’s eldest son was diagnosed with Homocystinuria (HCU), a rare degenerative disease.  Just weeks later it was also revealed that Tara’s younger son was facing the same diagnosis.

Tara is taking part in this year’s Blackmores Sydney Running Festival in the hope of raising much needed funds for HCU research. Tara founded HCU Network Australia Inc. this year as an organisation dedicated to raising awareness and research funds for this rare genetic disease.

Although HCU is a target disease, screened for at birth by newborn screening programs across Australia, the disease was not detected in either of Tara’s sons. Tara and her family continue to be truly grateful to the medical professionals involved in the management and treatment of her sons as well as the support groups of parent carers and patients from across the globe.

Good luck in the upcoming BSRF Tara, and thank you for sharing your amazing story with us at runPositive – we are sure your family are very proud.

The countdown is well and truly underway for The Sunday Mail Suncorp Bank Bridge to Brisbane this Sunday September 7th!  We can’t wait to see our runPositive friends taking on their 5km or 10km run and proudly sporting their reason for running on their runPositive singlets.

 

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For those attending, make sure you visit us at the Suncorp Bank runPositive marquee, located within the race village near meeting point B (see map below). Don’t forget to apply lots of SPF 30+ before you leave home at 5am and take advantage of the free sunscreen up for grabs at our marquee for a post-race top up.

map bridge to brisbane

And don’t forget that B2B doesn’t end after the run! The party continues at the finish line with awesome entertainment by local X-Factor winner Dami Im, fun activities in the kid’s zone to keep the little ones happy, and a random prize courtesy of Suncorp Bank with one lucky race-goer set to walk (or run) away with a $15,000 Suncorp Bank account.

Remember, there will be NO PARKING at the Brisbane Showgrounds for the 2014 event. Your race number is your ticket to free public transport on all Brisbane Transport Buses and Queensland Rail Services to and from the event until 12.30pm on Sunday September 7 – so make sure you wear it on your runPositive singlet while you’re travelling!

Entries close Friday September 4 at midnight. If you haven’t signed up for Bridge to Brisbane already, then do so now here.

Good luck and remember to runPositive!!

Sally Joseph

 

With spring on our door step it’s a good time to consider a detox diet to feel re-freshed when summer arrives, but experimenting with fad juice cleansing and fasting techniques can sometimes do you more harm than good. This week Wellness Collective member, leading nutritionist and author of Eat Yourself Healthy, Sally Joseph, provided us with some advice on how to detox naturally with a few simple tips.

 

 

  1. Eliminate stimulant foods from your diet like caffeine and sugar.

Foods like these are so destructive to your digestive system, and drain your adrenals, feeding the perpetual fatigue cycle, not to mention they are highly addictive. By eating healthy foods your digestion and energy levels will start to naturally improve and crave natural whole foods instead of these addictive stimulants.

 

  1. Consume whole foods as close to their natural state as possible

You can support your body’s natural detox processes each day just by choosing organic, whole foods. Think organic fresh fruits and vegetables that are in season, organic free-range chicken or turkey, wild-caught fish, cage-free and organic eggs, naturally gluten-free whole grains, beans, nuts and seeds.

organic food

  1. Drink plenty of water

Stay hydrated and drink plenty of filtered water, or herbal teas and warm lemon water upon waking. Your body is 80% water so staying hydrated is essential to enable you to process and eliminate toxins, boost metabolism and keep your complexion glowing.

 

  1. Get enough sleep

Enough quality sleep is crucial for good health. Remember no amount of good food, or coffee for that matter, can make up for not getting enough sleep. Avoid the computer and mobile phone devices within two hours or more of going to bed.

 

  1. Chew your food well and avoid distractions

Chewing your food properly is the start of the digestive process and eating on the run, or with distractions like talking on the phone, will impact your body’s ability to digest food and extract the nutrients. Don’t over eat or eat too late at night and stop when you’re about 80% full. Simple things like placing your knife and fork down between bites and avoiding water 20 minutes either side of a meal will help your digestion enormously.

 

6.    Move

 

Avoid sitting for prolonged periods of time and ensure you get out and about each and every day. Moving is essential to prevent disease and stay healthy. You don’t always have to make time for intense workouts, just a 20 minute walk, or stretching and breathing each day – because sometimes less is more when it comes to exercise.  Restorative forms or exercise, like yoga or Qigong, are better than pounding the pavements when your adrenals are struggling.

Yoga

  1. De-stress

Stress is probably one of the body’s biggest enemy’s next to a bad diet. It triggers your body’s fight-or-flight response and releases stress hormones adrenalin and cortisol. When your body is stressed, it will put everything else aside, including proper digestion and detoxification. Practicing daily meditation will work to balance your stress levels and diminish the impacts on your body. Even something as simple as 15 minutes of doing absolutely nothing each day – no tv, no phone, no computer, just you and empty space.

With the running season in full swing we’re seeing thousands of inspirational stories flooding into the runPositive site. Runners, walkers and pram pushers of all ages and abilities are raising money and awareness for an incredible range of charities and causes across the country and are supporting each other through runPositive.

This week we caught up with Marie and Tamsyn, just two of the amazing Suncorp Bank runPositive members who are working hard to make a difference to the lives of others

 

Marie’s Story:

I runPositive to be healthy as a living kidney donor

As one of the winners of our $500 donation giveaways, Marie has a pretty inspirational reason for running positive.

On the 24th September 2013 Marie gave a vital gift and donated one of her kidneys to her husband Steven.

After deciding to get into running six months prior to the surgery in order to get fit before the operation, Marie now runs to stay healthy as a living kidney donor to keep her body and mind in great shape.

Marie is running in the Bridge Run as part of this year’s Blackmores Sydney Running Festival along with her four adult children. The event marks one year since the successful donation as well as Steven’s birthday and Marie’s first running festival since the surgery.

With Steven doing well, Marie is happy to focus on the good “It’s been a long hard journey all these years, but with positives along the way,” she says.

Congratulations Marie, and all the best at BSRF!

 

Tamsyn’s Story:

I runPositive to support my son in his fight

In 2013 Tamsyn decided run The Sunday Mail Suncorp Bank Bridge to Brisbane to raise awareness for her own rare neurological condition. But at the end of Feb this year, Tamsyn’s son was diagnosed with leukaemia and the family were forced to embark on a journey that they were not prepared for. In the last few months the family had first-hand experience with the lack of awareness and funds focussed on support for childhood cancer sufferers and their carers.

Tamsyn has decided once again to complete the Bridge to Brisbane, this time to raise money for Childhood Cancer Support, who have provided vital support through accommodation (Tamsyn and her family have to travel from Rockhampton to Brisbane for treatment), as well as other practical, emotional and social support.

We love Tamsyn’s moto to”Believe in yourself and all that you are. Know that there is something inside you greater than any obstacle” Christian D Lason.

Good luck at the Bridge to Brisbane Tamsyn, we’re sure your son is very proud.

 

To read more amazing stories like Tamsyn and Marie’s head over to http://www.suncorpbank.com.au/runpositive