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30 Minutes Is All It Takes

Have you ever heard the saying 'you can't out exercise a bad diet'.  It is true.  When you actually look at how many calories you burn during an exercise session it is easy to see why exercise alone is unlikely to make a significant difference to your weight if you don't make positive changes nutrition.  It's also not uncommon to reward ourselves with extra food because we have exercised. 

How often have you headed to the nearest cafe with your girlfriends for coffee and cake as reward for your hard gym session?  Do that too often and you might start to cancel out the time spent at the gym.

However, there are two sides to this coin.

Food aside, making sure that you get 30 minutes or more of sustained exercise each day will have a more significant impact on your cardiovascular heath than any dietary changes you make.

30 minutes where your heart rate is elevated to a point where you can talk but not sing.

All that needs to be, at least initially, is a brisk walk. 

Everyone can find time for that.

Once you have been enjoying your 30 minutes of exercise each day for a while you will find that your fitness level improves.  It will take more of a push to get you to that talk but can't sing point.  That is when it might be time to change things up a bit.

Jogging is the logical next step.  Like walking going for a jog is very accessible and totally flexible.  If it is something you want to try, great, but there are a few things you need to consider first, you can read more about that here. 

If you decide to give running a go then adding some strength training is a good idea.  In the absence of an existing or prior acute injury knee and lower back pain when running is often related to poor leg, glute and/or abdominal strength.  These things can all be improved with consistent strength training. 

Try adding in some hills or stairs to make you walk or run more challenging.  A grass oval is a great place to try some interval sprints and it's an easy thing to do with the kids because they can easily run around with you.

If jogging is not for you, no problem.  There are plenty of other ways to step up your fitness from the brisk walk level. 

Buy a skipping rope and use that as part of an interval training circuit.

Joining a gym and going to classes is another option.  RPM, Attack, Combat, Step and Pump are all good examples of gym classes that will help take your fitness to the next level.  Some gyms offer boxing group sessions too, a fun way to enjoy a combination of strength and cardio. 

The main downside to gym classes is that you are restricted by what times different classes are available and, for some, the cost can be prohibitive.  If you have young children choosing a gym with crèche facilities can make going to the gym just as accessible as walking or running.

Unless you are using the crèche facilities then spending mind numbing minutes and hours on the treadmill, cross trainer and stationary bike is possibly not your best option.  Getting outside is much more enjoyable.

If you don't love gyms then outdoor group training is another option.  Most groups run boxing and bootcamp style training.  If you are doing bootcamp training always make sure that you are comfortable with the exercises and never be afraid to ask if you are unsure.  This style of training can be lots of fun because it less choreographed than gym classes and your trainer has more freedom to move within the group.

Consistency is the key with exercise.  It is important to realise that it takes time to see changes from exercise but with time your fitness will improve, you will feel stronger, your muscle mass will increase and combined with good nutrition you will see fat loss and your sleep quality will be better.

It takes time to form a new habit.  If exercise isn't a regular part of your day now then have a look at your diary for the next two weeks.  See where you can find a spare 30 minutes each day to add some exercise.  Write it in your diary (in pen), make a firm appointment with yourself, stick to it and take great pleasure in crossing it off each day when it's done.

Are you going to make a commitment to yourself to move more, or make your exercise consistent?  Are you doing it already, how do you make sure that you fit that 30 minutes in your day?

Tatum xx

A Week In my Training Diary

A few months ago I wrote about what a typical week looks like for me 'on my plate'.  A few weeks ago I was asked what a week looks like in my training diary.  I've mulled over that question a bit because I really don't want to scare people with the answer.  I don't want people to think that I expect everyone to train the same way, or as often, as I do.

In a typical week I aim to do 10-12 training sessions.  Some of them are back to back, some are short and some long.  My week is variable depending on what events are coming up. 

In 2013 I cut back on my number of strength training sessions to help counteract the physical fatigue I was experiencing coupled with the fact I am a working mum of four and despite my regular attempts to be I am actually not superhuman :)

After I crossed the finish line at the Adelaide marathon last month I crossed the line in to my 'off season' from running.  That doesn't mean I won't be running it just means that I am not specifically focused on an upcoming event.  I'll kick off my 2014 preseason in early November, with my first half marathon planned for April and full marathon in May.

For now I am spending some time focusing on regaining some size and definition to my arms, shoulders and back as well as continuing to lay a good foundation to kick back into proper training.  Going in to my 3rd year of marathon running,with 3 full distance events under my belt, I am also conscious that I am planning to approach my weekly long runs quite differently to how I have over the past two years.  There won't be much in the way of ramping up and tapering compared to previous training programs.

Remember that this is something I love doing and although you may look at it and think it is excessive it is all part of my day to day life now.  My nutrition is matched to my training regime so my activity level isn't about losing or maintaining weight, each session has a specific purpose.

Monday - AM 9km Run PM Strength Training

Tuesday - AM Strength Training PM Interval Training

Wednesday - AM Strength Training, 8km Run

Thursday - AM Interval Training PM Strength Training

Friday- AM Strength Training

Saturday - AM Interval/resistance run + strength training

Sunday - AM Long Run

My interval training could be sprint intervals outside (I hate them) or on a treadmill (I hate them more) so I mostly use kettlebell training for intervals because that is something I do love and it compliments my running perfectly.

Strength training is usually body part specific.  I love weight training.  Love it.  Some sessions I do with my trainer, some I do on my own. 

It took some time before I was confident to walk into a gym and just work my way through my own lifting program for the day.  Now I have a really solid technique base from all the hours I have spent with my trainer so I am completely confident to do most things without fear of hurting myself because I understand how to do the exercises properly and where I should and shouldn't be feeling them.

Now I am in my 'off season' my long run is a 2 hour, 24km run.  This will increase when I am in preseason and increase again when I hit 20 weeks out from my first marathon for the year. My Sunday alarm is often one of my earliest for the week.  For the most part my alarm is set seven days a week and varies between 5.20 and 6.30.

I am sure that you have noticed that there are no rest days.  That doesn't mean I never have rest days.  I just know that when I am in full training mode I can train for long numbers of days at a time before I need a rest.  When my body says rest I rest and will generally take 2-3 (guiltfree) days off.  It's also pretty rare that I do all 12 sessions I have planned.  10 would be a more typical number.

So, there you have it in a nutshell.  A typical week in my training diary.  I hope that I didn't scare you too much!

Tatum xx

7 Hot Tips to Get You Moving While It's Still Cold

This week we have had some serious winter weather here in Adelaide.  Training, both in and out of the gym, has become an integral part of what I do and for the last month or more I’ve had to juggle my training around the wind and rain a little. 

Sure, there are times when I don't feel like running or training, but it has become so second nature to me that I am more likely to get cranky about missing a session than find excuses not to go.  I also know how great I feel afterwards so focusing on that is usually enough to get me out of bed and out the door.

The truth is regular exercise does make you feel awesome for much longer than the ‘afterglow’ you get from a good heart raising.  Raising your heart rate, for a period of time, multiple times each week is great for many aspects of your health. 

For me, it is as much about mental health as physical and I can tell you that after so much time cooped up inside during school holidays, because of the weather, getting outside and running around definitely improves my kids’ moods too!

Even though it is still seems like the middle of winter the days are getting noticeably longer and I am more able to feel the warmth of the sun than I was a couple of weeks ago. 

Spring isn’t really that far away and before we know it Summer will be here again, it is time to come out of hibernation and kick back into an exercise routine if you have let it slide a little .while it has been dark and cold. 

Set the alarm an hour earlier an head out for a walk or jog three times a week.  Exercising first thing in the morning, before you eat, really amplifies its effect.  Ask your neighbour if she wants to come to, that will help keep the motivation up and you might make a new friend in the process.

Dust off the bikes and scooters and head to nearby bike path with the kids.  Make it a regular after school habit that the kids will enjoy just as much as you do.

Change things up, do some different classes at the gym or switch bike riding for swimming laps in the pool.

Invest in some personal training sessions to help you learn some new moves or techniques.  I'm doing a challenge at my gym that is putting me totally outside my comfort zone!

Challenge your friends and join forces as a team to tackle an obstacle event.  You'll need to train as a team over a number of months to make sure you all get through it together.

Set a new goal for yourself and start working towards it.  As a runner I am contantly looking at the various Australian and International running calendars and dreaming of the different events I would like to run.  My deposit is paid for the 2014 NY Marathon, I'll be running it with my sister.  I've already started planning my first few events for 2014.

Why not give bikram yoga a go, there's not to many physical activites that come as hot as that one!

Have an awesome weekend!

Tatum xx

Top Tips to Help You Choose the Right Running Shoes

We all know that I am a bit crazy where running is concerned and whilst I had a 3 hour run planned for this morning 50 km/hr wind gusts and intermittent pelting rain was enough to keep me inside on the couch instead.  In a rare change from long run routine I will go later in the day when the wind had died down to a far more acceptable 20 km/hr.

I also have a few soapboxes where running is concerned.  One is related to support (seriously get the right bra for the job) another to people who take up the entire track or path when walking or running groups, oblivious to anyone else.

However, my tallest soapbox is the one about shoes.

Whilst I am certainly not a foot expert all of my injuries have been foot and ankle related so I have listened and learned from the professionals.

Our feet are out platform, they are the workhorses of our body that spend a good whack of our day carrying us around and generally being used and abused.  Have you ever tried lifting your body weight with your upper body?  It’s not easy, I have leg pressed more than three times my body weight at my peak leg strength but, after 18 months of solid training, even a few proper chin ups is still tough.

Our feet do a lot more work than we probably give them credit for.

Then we do something crazy like try and run on them and amplify the forces we are subjecting them too.  Or worse, we do it wearing the wrong shoes.  It's cruel!

These are my top tips on what to consider when you are buying shoes to run in:

Get fitted properly.  Choose a shoe store that specialises in running shoes.  If you are in a chain store make sure that your salesperson really does know what they are talking about, ideally you want someone who actually runs regularly themselves.

Never choose a pair of shoes that will be used for high impact sport or exercise just because they look good or are a great bargain unless they are the right pair of shoes for you.

Don’t choose shoes just because your friend wears them and likes them.  Their feet might be flat compared to your high arches so what is right for someone else may not be right for you.  I never give recommendations to friends on what shoes to wear.

Keep track of how far you run in a pair of shoes.  A pair of shoes only lasts 500-700km tops.  Make sure you change them regularly.  When you have been running for a while and have been through a few pairs you will start to just know when they need to be changed.  If you are training for a distance event chances are they will still look brand new on top when they are no good for running.

The most ‘supportive’ or expensive pair of shoes is not necessarily the best pair for you.  Just because a pair of shoes has lots of support doesn’t mean it is right for you.  Too much support can do just as much damage if it’s not right for you.  Ideally you should be shown a range of brands and try different shoes on opposite feet at the same time to help decide what is best.

Buying the right pair of shoes in the first place is cheaper than treating an injury.  It can be tempting to buy shoes online from overseas because they can be much cheaper but until you are comfortable that they are the right pair you could actually be making an expensive mistake.  Buy locally, at least initially, to be sure that they are the right pair of shoes, good stores allow you to take them back after a couple of runs if you aren’t comfortable in them.

Build your leg strength.  Ultimately the stronger your leg and core muscles are the more support your feet (and knees, lower back and hips) get.  These days I alternate different types of shoes for different runs with no appreciable difference to how my legs feel, my legs are strong enough to handle it.

Are you heading out for a run sometime this weekend?  Are you interested in working with me to train for an event?  Find details of my running packages here.

Have a great weekend, hope it isn’t too cold where you are!

Tatum xx

A Few Things I Learned Last Sunday

Marathon running is a sport for crazy people.  Why would anyone want to run 42km, really.  A few weeks before Gold Coast my friend Chantel reminded me that the first chap who did it promptly lay down and died.  It didn’t stop her running last Sunday though, and she was amazing.

In truth, all of the runners I meet are all lovely people.  We long distance runners spend a lot of time with ourselves and our thoughts.  For me it absolutely helps keep me balanced.  I love the feel of events, the buzz and camaraderie and little pats on the back from total strangers.  It's part of what being a runner is all about.

Once you have run one marathon you do one of two things.  Say you have crossed that off now and vow never to run one again or you get bitten by the bug.

Last year, after Melbourne, it took less than 48 hours for the strange infection from that bug bite to take hold and I knew I wanted to run more marathons. 

It took me a good few weeks to figure out which one I wanted to tackle next but eventually I set my sights on the Gold Coast. 

I got the idea in my head that I would like to run a qualifying time for New York 2014 and that is where I set my bar.  However, even with my best half marathon time at 1:31:31 and with many solid months of training behind me I was pretty sure that I wasn’t quite ready to clear that bar just yet.

I like to treat every day as a new learning experience.  It is fair to say that I learnt a lot about myself and marathon running in the weeks, months and days leading up to the Gold Coast Marathon.

I always knew how important having strong leg muscles was for preventing injury, add a strong core, glutes and lower back to that and you start to increase your speed.  I love the style of training I’ve been doing and am looking forward to doing more of it in the coming months.

My nutrition plan that I followed in the two weeks leading up to the Gold Coast worked really well.  It was interesting watching my body respond and I woke up feeling perfectly primed on Sunday morning.  There are a few changes I’ll make next time around to make the carb loading a little bit easier on my belly.  I definitely didn’t hit a wall related to poor nutritional preparation.

My struggles were from general fatigue.  The three weeks leading up to the marathon were hectic and exhausting.  Steven was away for 10 days, including two weekends, and I had two trips to site in the two weeks before hand.  I had far too many nights with less than six hours sleep.  However, that is life.  I took the opportunity to rest and sleep when my body told me to in the two days I had to relax on the Gold Coast.

I don’t really like gels but I think I will learn to get used to them and put a bit more effort in to finding a good alternative.  That little boost to liver glycogen makes a big difference.  I have a few ideas of what to use but it’s the packaging that has me a bit stumped.

I was lucky enough to plonk myself down next to one of the 3 hour pace runners on the bus after the race.  I took the opportunity to ask him a few questions and will be making a few changes to my training strategy as a result.  More speed work, regular 3 hour runs and increased total kms/week.  My strategy has been right for me until now but to step it up a notch I need to make some changes.  I am looking forward to seeing the results.

That familiar face in the crowd makes a world of difference when you are hurting, so does simply hearing words of encouragement from a random stranger, so do the messages you received before the race wishing you well.  It’s all there with you, helping you get through to the line at the end.

Focusing on the end point, visualising yourself crossing the line when all you want to do is pack up and go home.  The distance markers always tell you how far you have run, once you reach the halfway mark I think that they should count back the other way!  All of those numbers between abut 22 and 36 are tough to swallow because there are so many of them!

Knowing that I wasn’t going to crack the goal I had set for myself I did have to talk myself in to not giving in a few times.  I wasn’t comfortable for most of the run, I am pretty sure it was the general fatigue that got me possibly combined with the heat, although that’s not something I consciously found to be bothering me. 

Take a look at my photos and with the exception of the photos where I was waving at the camera I have pain written on my face in every single one.

I got through to the end by focusing on my next goals.  The Yurrebilla Ultra in September is the main one, but with thoughts of Adelaide 2013 and Paris 2014 surrounding it.

Running Paris in 2014 is very much on my radar.  It’s nine months away.  Are you interested in coming with me?  I am offering custom marathon and half marathon nutrition and training coaching packages for Paris and any other event you might be interested in running. 

Paris will be followed by New York in November with a few yet to be decided on events in between.  I’ve even been toying with the idea of running New York this year too, but I’ve been having trouble getting Woody to agree to that one!

Are you a runner?  Do you have some big running goals for the future?  What is the thing you love best about running?

Tatum xx