Change of Habits

With the time, I have observed that one of the most difficult things for the human being is to change his habits. This may seem irrelevant, but if we pay close attention we will come to the conclusion that we all have many of our addicted behaviours, automated or simply repeated by habits.

Now, if on the one hand this is good, it saves us psychic energy because we do not have to learn at all times how to eat, how to drive, how to answer the telephone, etc., I think we should look at what we lose when everything, or almost everything in our lives becomes a simple or automatic gesture.

What I notice very clearly is that when we establish habits, our lives become more organized and standardized (when we always eat the same things, we always sit in the same places, we always talk in the same way, we always fight for the same reasons, we follow the same times and compromises) ... but we lost something.

Children can be a great example, for they have not yet been fully molded and shaped to correspond to society, and in them we still see that brilliance and vivacity that catches everyones attention.

There is something in the children that unfortunately we lose, sometimes very early and very fast, sometimes for the rest of our lives. There is, in children, the space for the new, for the unknown, for the discoveries. Because the child does not yet judge to know everything, he does not have answers ready and closed, and always presents himself open to the world as someone who is not yet ready, so it can be filled and renewed every moment by new information.

As adults, we have lost this fantastic ability to be always open. We lose spontaneity. Because we create habits.

Habits are comfortable, efficient, and in part necessary. But when our habits establish a routine and everything becomes equal, we stop growing because we stop discovering. We have our adult and mature interpretations of the world and everything around us, and we think we already know enough to live well and safely.

The child does not live safely (and this is what bothers and disturbs adults), and perhaps this is the key that we need to rescue in order to get a little more out of our pre-established patterns of behaviour  to see the world again with he eyes of a child (our inner child), where everything is new, everything can be done in a different way than expected, where I can allow myself to make mistakes and learn from it, where nothing is known, everything is discovered!

On the one hand, the child is always much more connected with what is in fact essential to supply his existence.

Understand that this idea does not imply immaturity or naivety  on the contrary, it suggests that we can learn to do the old things in different, new and creative ways.

It suggests trying new things or even the same things, but in a new way, with an open mind to acquire new data, never before perceived.

This attitude, in the adult, may mean not internalising preconceived ideas, or even collective opinions, of mass, of common sense, but to make the difficult, daring way to experiment for oneself, to test oneself, to do the most basic things in life in its own way, putting more of yourself into everything you do.

Because as long as we are human, we can not subject ourselves to the automation that steals our personal light, making us repeat the path traveled by all others, ways without surprises and without answers.

Our inner child has a key to offer us, and the open path of our individual pursuit can only be traversed with wholeness and happiness if we recover this key and that lost link with this primordial aspect of our being.

Give yourself the chance for change. You can discover so many new things if you just let go what is bothering you.  
A wonderful 2017 to all!
Run and smile

Three hot drinks to sip after your run

Happy New Year to all!

After that training session, on this cold winter, nothing better than a delicious hot drink to warm you up. Here you can find some simple recipes to make you run and smile happily!

Mexican Spiced Hot Cocoa

Ingredients:

1 serving hot cocoa mix (plus the ingredients called for in the package directions)

2 pinches ground chipotle chilli pepper

2 pinches ground cinnamon 

2 tablespoons sweetened whipped cream

Directions:

a. Prepare the hot cocoa mix according to the packaging directions.

b. Mix with half of the chipotle and half the cinnamon.

c. Top with the whipped cream and sprinkle with the remaining chipotle and cinnamon.

Warm Hazelnut Toddy

Ingredients:

1 1/2 ounces of Frangelico

1/2 cup of hot water

2 tablespoons of lightly whipped heavy cream 

Directions:

a. In a mug, stir together the Frangelico and the hot water.

b. Spoon the whipped cream over the top before serving.

Malted Hot Cocoa with Toasted Marshmallows

Ingredients:

 1 serving hot cocoa mix (plus the ingredients called for in the package directions)

3 marshmallows

3 tablespoons of malted milk powder

Directions:

a. Heat the oven

b. Place the marshmallows on a foil ovenproof baking sheet and leave until just golden, about 40 seconds

c. Meanwhile, prepare the hot cocoa mix according to the packaging directions

d. Mix it with malted milk powder

e. Top with the toasted marshmallows

Officials course Wimbledon - Places still available

Hi all, 

I hope you keeping running and smiling. 

Do you want to become a field and track official? Bellow you can find some dates for the courses from England Athletics. Please contact Kirsty Aitken at KAitken@englandathletics.org. Note that the start course takes place in a different date to the rest of the courses.

LO0114HS

10:00-11.30

Health and Safety

26/11/2016

Wimbledon College, Edge Hill, London SW19 4NS

LO0114FJ

12:00-3.30pm

Level 1 Field

26/11/2016

Wimbledon College, Edge Hill, London SW19 4NS

LO0114TJ

12:00-3.30pm

Level 1 Track

26/11/2016

Wimbledon College, Edge Hill, London SW19 4NS

LO0114TK

12:00-3.30pm

Level 1 Timekeeping

26/11/2016

Wimbledon College, Edge Hill, London SW19 4NS

LO0114PF

12:00-3.30pm

Level 1 Photo Finish

26/11/2016

Wimbledon College, Edge Hill, London SW19 4NS

LO0114SM

19:00-21:00pm

Level 1 Starter

30/11/2016

Kings meadow Athletics and Fitness Centre, 422A Kingston Rd, Kingston upon Thames KT1 3PB

Run and smile!

3 Common Questions Asked about 5K Races

1) Should I eat before a 5K?

Yes, you should definitely make sure you eat something before the race. Most races are held in the morning, so if you don’t eat anything for breakfast, it will have been many hours since your last meal.  

The key is when and what you eat.  You don’t want to eat immediately before your race because that may lead to cramping or side stitches. Your best bet is to eat a snack or light meal about 1 1/2 to 2 hours before you start running.

Pick something high in carbohydrates and lower in fat, fiber, and protein. Some examples of good pre-workout fuel include: a bagel with peanut butter; turkey and cheese on whole wheat bread; a banana and an energy bar; or a bowl of cold cereal with a cup of milk. Stay away from rich, very fatty, or high fibre foods, as they may cause gastrointestinal distress.

Stop drinking water 30 minutes before the race. It is super important to be properly hydrated before you run a 5k race. However, while drinking water the night before and morning of a race can help with performance, drinking water too close to the time of the event can cause bloating and discomfort, which can interfere with successful running.

2) Should I run the day before a 5k?

There is really no right or wrong answer here. It is good to rest your running muscles in preparation for a race, so many runners like to relax and not run the day before. They say that they feel fresh and ready when they get to the starting line. But other runners will swear by running very easy for 20 minutes the day before a race, saying that it helps them loosen up and shake off the nervous feelings.

So, you really must to do what works best for you. If you are the type of person who gets race anxiety, it might be helpful for you to do a very slow, 20-minute jog the day before. But if you think you perform better on rest, then just relax during those 24 hours leading up to the race. Whatever you do, just make sure that you don't do a long or intense hard workout, like a long run, speed workout, or strength training, that's going to leave you feeling tired or sore the next day. Keep it short and easy.

3) Can I wear headphones in a 5k?

Unless you are competing for an award in the 5K, you are allowed to wear headphones. But many race directors still discourage use of headphones during races for safety reasons. If you are listening to music during a race, you may not be able to hear instructions from race officials and other runners on the course. One of the basic rules of racing etiquette is that you can hear others, so you can move out of the way or stop, when necessary.

The other warning about wearing headphones during a race is that you'll miss out on a lot of the race excitement. You won't be able to listen to bands, hear people cheering, or talk to other runners. There's also a chance that your music listening device could stop working during your race, so it's important that you don't get totally dependent on it.

If you need your music to stay motivated or beat boredom during the race, try using it on a low volume or with one earbud out, so you can still hear. 

All the best

Run and Smile always!

Running in the Rain!

Hi all,

If you are a British runner, training in the rain is a harsh yet all-too-familiar reality. In our part of the world avoiding wet conditions altogether would impact your progress and prevent you from fulfilling your potential.  With this in mind, I have listed some top tips for successfully running in the rain. Please, if you have any tips and you want to share it, send me an email.

Wear a hat or visor 

If you only do one thing on this list, wear a brimmed hat or visor. The brim will keep water out of your face and make the run more comfortable – no one wants to run with rain splashing in their eyes!
Or wear a baseball cap when you run during heavy rain showers.  Hats are fantastic for maintaining visibility by preventing rain from smacking you in the face.


Be visible and wear a rain resistant shell

As in poorly lit conditions, safety is paramount when you run in the rain.  Ensure you wear kit that is bright and has reflective strips.

If rain is misty or light, opt for a breathable, rain-resistant shell. In misty showers, a light jacket will help keep you warm and dry. However, if the rain is in a downpour, most jackets are better left at home (re: don’t carry something sopping wet)

Don't overdress       

This is one of the biggest mistakes runners make when they go for a ‘rainy’ run.  Dress for the temperature, rather than the rain.  If you have too many layers on you’ll end up running in wet, heavy clothes!

Preventing rubbing

We’ve all been there.  It’s not pretty, it’s excruciating in fact!  If you run long distances in wet conditions, I strongly recommend using Vaseline or another anti-chaffing cream on areas that rub such as feet, inner thighs and nipples.

Wear thinner socks 

Most running shoes have breathable mesh to keep your feet cool, therefore keeping your feet dry in wet conditions is nearly impossible!  The best thing you can do is wear thin socks.  They can’t absorb as much water, preventing you from being weighed down with water laden feet.

Protect your electronics 

If you run with a phone or fancy music player, first consider leaving it at home when weather is bad. If this isn’t an option, throw electronics into a ziplock bag for extra protection. Water tends to find it’s way into everything when I’m running, so I try to run “naked” or without music. Don’t forget about your fancy GPS watch, too! If the product isn’t completely waterproof, leave it at home.

Change your clothes 

Always ensure you have a spare set of clothes to wear when you finish running.  In addition to being more comfortable, this will help to prevent illness.

Look after your shoes 

Running trainers are usually your greatest investment so dry them properly after a wet run.  The best way to dry trainers is to stuff them with newspaper, which helps maintain the shape and ‘draws’ moisture away.  Tempting as it is, avoid putting your trainers on a heater and whatever you do, don’t stick them in the clothes dryer!

Run and smile! 

The benefits of a sports massage for runners

Hi all,

Whoever you goes out occasionally or are a serious marathon pace setter, then treating yourself to a sports massage can make all the difference to your jogging experience.

Having a regular sports massage can benefit your body no end. It can help you to recover from aches and pains and injuries that you inevitably pick up on your regular 10k route.

So, what is a sports massage?

Essentially, the treatment involves a series of techniques that a skilled therapist uses to work on the runner’s tissues and muscle fibres to return them to the same state they were in before they exercised. It is great for treating injuries as well as an excellent preventative treatment, perfect for balancing muscle and improving posture. Not only will it restore you to peak condition it will also leave you feeling great, too.

When should you have a treatment?

Either before or after a run is a great time for a sports massage, so don’t worry if you think a particular time is inappropriate. Even having one during an event is not unheard of.

As you prepare for a big running event – a 10k, half-marathon or full marathon, say – it is a good idea to visit your therapist and have a sports massage treatment to keep your muscles and body tuned up. It is certainly advisable to receive treatment immediately after the running event or at the latest, a few days later to ensure any aches, pains or injuries are identified and dealt with.

 Types of sports massage?

A pre-event massage – which helps to prepare runners for a competitive event – is brief and invigorating.

A post-event massage should be relaxing and its purpose is to decrease tension and muscle soreness by dispersing lactic acid and to reduce inflammation. 

What to expect from a sports massage

Once the therapist has determined your exercise history and experience, your range of movement and flexibility, the treatment will begin by warming up your muscles. This can be done through gentle manipulation and the use of oils. Little by little, your therapist will work deeper and deeper into your muscles, starting at the surface.

Health benefits and resulting well-being

A sports massage for runners will help to relax tense muscles and also helps to remove minor scar tissue between muscles and muscle fascia, which can all restrict your movement and range of motion. In effect, it helps to reduce the pain you experience after an intensive run – helping you to recover quicker and get back out running once more.

Now that you have a bit of information why not to try it? The benefits are endless. 

Run and smile!

History of Running

The history of running is a bit “hit and miss” really. It would seem as if recreational running and jogging just popped up out of nowhere in the last 20 or 30 years and took the world by storm.

Although there are huge gaps, running appears all throughout history - usually as a means to an end. For example, in persistence hunting ancient man ran hundreds of miles tracking and hunting for food.

But where and when did we start to run for sport and recreation?

History of Running - The Games

The Gods and Goddesses were the focus for the ancient Greeks and they began the Olympics Games around 2,700 years ago in honour of the God Zeus. At the beginning, the games were only a day long and one of the first recorded events was a sprint from one end of the arena to the other.

The Games developed into a four day event and sports such as the Javelin and Discus were added, these games inspired the modern day Olympics which began in 1896

Local competitive running, especially in rural areas of Europe, are also likely to have been started as a result of religious festivals.

These festivals such as the Tailteann Games in Ireland were originally “funeral games” held in honour of the deceased and the Goddess Tailtiu. Traditionally they were held in late summer and would finish on Lammas eve (1st August).
All kinds of local sports were included (tug of war, wrestling) but they also included a few running events, one which was long distance.
There is debate on when these games started - some proposing 1829 BC, others as late as 632 BC. The Gaelic Athletic Association revived the games in 1924.

Fell running across the moors and hills of northern Britain is another example of Religious festival games, for example, in harvest and Easter celebrations. The first recorded fell run took place in Braemar, Scotland in 1040 AD and was organized by King Malcolm Canmore. 

In more recent centuries the festival games have been revived by the community fairs which have become popular again.

 History of Running and Jogging:

Here we encounter another gap in the history of running and we now shoot forward to the 16th century when the term “jogging” was starting to be used and swordsmen were using running and jogging as a training technique. This was very much in the realms of the upper classes and the nobility.

This is probably the beginning of running as a fitness tool.

Coming a bit more up to date to the late 19th and 20th century, running and jogging were becoming increasingly popular in training regimes as athletics became a Professional sport.
In the USA jogging was known as Roadwork and was made popular by Boxers as part of their training techniques.

History of Running - Social and Fitness

So what kicked off the sudden rise in popularity of recreational running during the last 40+ years? 

Well, it is credited to New Zealander Arthur Lydiard who formed the Auckland Jogger club, for social and fitness running (although I’m not sure how they get it down to one man!).

In 1962 an American named Bill Bowerman went running with Lydiard in New Zealand and then went home to the USA and published a book called “Jogging” in 1966 which was very successful and the running craze began.

It is recorded that 25 million people took up social and fitness running in the USA during the 1970’s, included in that count were the actor Clint Eastwood and ex American president Jimmy Carter.

The running boom in America is also said to have been made popular by the Olympic Marathon win of American Frank Shorter in 1972.
The 1896 Olympics is directly responsible for the beginning of the Boston Marathon, apparently a group who had been to see the Games were so impressed with the marathon that they decided to hold a marathon race every year.
The Boston Marathon has become one of the most prestigious races in the world today; it started with just 18 entrants in 1897, it now attracts over 20,000 entrants every year.

In the UK running came hot on the heels of the fitness and aerobic craze of the 1980’s. Since then there has been a steady increase in the number of local running clubs and events. 

The media coverage of events such as the London Marathon has brought running into everyone’s homes and the added incentive of running to raise money for a chosen charity is certainly an important part of modern day recreational running.

Barefoot Running

The latest running phenomena, barefoot running, takes us full circle back to the beginning of running history when our ancestors ran hundreds of miles to hunt down their prey.

Assuming recent theories are correct, we have ran ever since we could stand up right and what the history of running shows us is that we never really give it up.
For me, as a 40 something, working class Londoner men, the best thing about running is the fact that it transcends age, gender and class issues that can clog up certain sports, as well as other aspects of daily life!
Running is truly something we can all take part in and makes for a healthier more balanced life.
 
The history of running is likely to be a long chapter in our civilization  and as long as we still have two legs to run on, I don't see it ever ending... do you? Run and Smile!