Favourite Things… Training!
This is the third in a series of blogs all about my favourite things.
The first was all about my favourite apps. The second was all about (some of) my favourite books. This one is about my favourite ways to keep fit!
1. Cycling
Unsurprisingly at the top of the list here, cycling was my first true love. Some of my happiest childhood memories are of exploring the quiet country lanes of Bury St Edmunds in Suffolk with my bike. As an adult, not much has changed except the bike is bigger and I tend to explore further!
A sneaky sunrise mission will forever be one of my favourite activities — there’s just something magic about watching the world wake up from your bike.
For those of you new to cycling, here are my top tips.
I cannot recommend a proper bike fit enough. Numb hands, saddle pressure, knee pain and pedalling efficiency are all things that can be addressed by adjusting your bike fit. The slightest misalignment can really accumulate over time so this is always my first suggestion. The investment really, really pays off. As well at the store mentioned in the image to the left, I can personally vouch for visiting Foundation Bike Fit — total game changer!
Both of the bike fits mentioned in the blog will look at the position of your cleats, too — you’ll be amazed at how a few small tweaks can make a huge difference! Getting cleated shoes and clipping in can feel terrifying but for long distance, it will make your pedalling more efficient, thus saving you some much needed energy in the process. 100% worth taking the plunge — even if the first time you wear them you forget to unclip and accidentally fall into a bush of stinging nettles… Happens to the best of us?!
Also relating to comfort, invest in a decent pair of padded bike shorts (look out for any seams that could cause chafing/rubbing issues around the pad!) and make friends with chamois cream. Definitely don’t wear underwear under your padded shorts either!
Lastly, I’d recommend learning some basic maintenance, too — like keeping the chain clean and how to fix a puncture. At some point, I intend to finally get round to doing a proper bike maintenance course but, in the meantime, YouTube is full of tutorials (this is how I first learned how to fix a puncture!). Although it might feel intimidating at first, there’s something immensely satisfying about being more self-sufficient. A well maintained bike is a more reliable bike.
2. Running
I used to HATE running — truly despise it. I’ll be honest, I still sometimes have my moments but I can say that I genuinely, for the most part, really enjoy running these days. Some of the classic mistakes I made along the way…
Shoes: go (at least) 1/2 size bigger in your shoes — your feet will swell and the repeated impact of your toenails banging against the end of your trainers (especially running downhill!) can cause real damage to the nail bed... which, sadly, I can confirm results in lost toenails (they do grow back though!). Throughout the run across Fuerteventura, I suffered horrendous blisters — whilst my legs coped pretty well, my feet were barely recognisable as human by the end and were largely held together by various types of tape…As painful to experience as it was gross to look at!
It wasn’t until Tessa, my adventure wingwoman for the trip, told me that this was in fact not at all normal — only then did I begin to realise that I should perhaps look into my footwear situation. A couple of years later, I’m happy to say that Hoka One One shoes* and Injinji running socks currently work brilliantly for me. But, everyone is different! Find out what works for you.
*Shoes were kindly gifted but would definitely buy with my own £ if I needed to!
Pace: Don’t try to break a world record, slow down — especially as you first begin. Heart rate can be a great way of monitoring your effort level, making sure you’re able to comfortably hold a conversation is another. Build it up and stay patient. It will get easier!
Technique: One of my biggest issues coming to running from a cycling background was my dominant quads / lazy glutes! This would result in my poor calves taking loads of strain and getting very angry. I teamed up with the Running School a couple of years ago and they would always go through a series of exercises to activate my glutes/hamstrings before our sessions — something I still do now. Exercises like glute bridges and single leg Romanian deadlifts with a Kettlebell (or any other weight you might have) are great for waking up the muscles you need. It takes no more than 5 minutes but firing up the relevant muscles before running leads to better technique, a more efficient stride and less injury.
For ideas of drills you can do and tonnes of handy running resources in general, check out the awesome Emma Kirk Odunubi on Instagram.
Chafing: Another case for making friends with chamois cream here. BodyGlide balm also works really well for me!
3. Kettlebells
Fun fact: 1704 is when “Kettlebell” appeared in a Russian dictionary — although they’re perhaps seen as a fairly new training tool, they’ve been around for a while!
Strength conditioning makes everything function better and it’s a vital component of my training regime. A strong body is one less prone to injury and I firmly believe that a strong base is the best place to build miles from. I’m a proud ambassador for F45 Stratford so I’d usually be training there on a regular basis but it’s sadly closed at the moment due to Covid 19. That being the case, I’m currently back to using my trusty Kettlebells at home!
How heavy? The recommended starting weight for men should be around 16kg, progressing upwards from there. The recommended starting weight for women should be around 8kg but if you’re already fairly strong then I’d start out at 10/12kg and progress from there — all of these depend on the exercise. Kettlebells require good technique so also be sure to take some time to master that!
Why I love Kettlebells: They are fun, highly adaptable and suitable for various fitness goals — developing strength, muscle endurance, improved sports performance, flexibility, motor skills, core function… the list goes on! Many of us are training from home at the moment and if you had to invest in some training equipment, my personal recommendation would be to invest in a Kettlebell (or 2/3 as you progress!). They don’t take up much space and are a really efficient, functional and effective way to train. There are a number of lifts/swings that target the posterior kinetic chain (aka the erector spinae, glutes & hamstrings) — often neglected with other forms of training but, as mentioned above, especially important for sports like running!
4. Yoga / Muscle Admin
All training and no recovery makes your body grumpy. Niggles build up and lead to bigger issues. Our bodies are great at adapting to the regular demands we put upon them… unfortunately that also includes adapting to things like sitting in front of a computer for hours with poor posture. Too much cycling with no stretching is also, for example, a very reliable way to get tight hip flexors. Tightness in one area of the body tends to have a knock on effect and poor alignment will inevitably lead to injury. Just like strength training, regular yoga and foam rolling is the best way I’ve found to keep my body happy and functioning— neglect this at your peril!
You can see my recommendation for a yoga app here. In terms of digging deeper into your muscles…
The official term is “self myofascial release”. A more conversational term might be “torture” — I won’t lie to you, it really hurts and things may get emotional. However, it also really works. If you’ve ever winced your way through a sports massage, you’ll know what to expect!
A foam roller is a good place to start, a lacrosse ball is obviously a bit more travel friendly and great for a more targeted release. If you’re feeling extra brave/sadistic and/or your muscles are feeling especially knotted then it’s time to bring in… “The Knobble” (Yes, that is the actual name!).
Same principle applies — dig in to where it hurts, keep the pressure until it starts to release and try to distract yourself from the agony with happy thoughts/by singing out loud to Katy Perry. I bring the lacrosse ball / Knobble with me on my endurance challenges!
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Got some training questions I can help with? Let me know! Find me on Instagram, Twitter and Facebook.
P.S. Need some inspiration for outdoor training you can do with no equipment? Check out this video and this blog.
