Month: March 2024

With the London Marathon just around the corner it is most certainly running season but how many runners are including strength training in their training plans? Strength training can significantly benefit your running performance by providing a range of physiological and biomechanical advantages. Here are some reasons why incorporating strength training into your routine can help with running:

Improved Muscle Strength: Strength training targets specific muscle groups, including the core, quadriceps, hamstrings, and glutes. Strengthening these muscles can enhance your ability to generate force and power while running.

Increased Running Economy: Strength training improves the efficiency of your movements, which translates into a better running economy. This means you use less energy to maintain a given pace, allowing you to run longer distances more comfortably.

Injury Prevention: Strength training helps to address muscular imbalances and weaknesses, reducing the risk of injuries. Strengthening the muscles around joints provides better support and stability, minimising the impact on joints during running.

Enhanced Power and Speed: Power generated from stronger muscles can contribute to a more explosive push-off during each stride. This can result in improved running speed and performance.

Better Running Form: Strength training, especially exercises targeting the core and lower body, can help improve overall posture and running form. Maintaining proper form is crucial for efficiency and injury prevention.

Increased Endurance: Building muscular endurance through strength training can help delay the onset of fatigue during a run. This is especially beneficial for long-distance runners.

Improved Joint Health: Strengthening muscles helps to stabilise joints and absorb impact more effectively, reducing the strain on joints such as the knees and ankles during running.

Enhanced Coordination and Balance: Strength training exercises often involve multi-joint movements called compound exercises, which can improve coordination and balance. This is valuable for maintaining stability and control while running, especially on uneven surfaces.

Specificity in Training: Tailoring strength training exercises to mimic running movements can enhance the neuromuscular adaptations specific to running. This specificity can lead to more effective and targeted improvements in running performance.

Incorporating strength training alongside your running routine is essential. Focus on compound exercises that engage multiple muscle groups, such as squats, lunges, deadlifts, and core exercises. It’s important that the strength training plan complements your running goals and takes into account your individual fitness level and needs but when the two are paired the results speak for themselves! 

Are you a runner? 

Caroline x 

The weather is getting warmer, the days are longer, it is time to make the most of the fresh air and get outside. Whether it’s for a walk with the dog, a hike in nature or taking your mat outside to do a workout, any outdoor activity can have numerous mental and physical benefits. Many of you know that my daily non-negotiable is my dog walk – i just love it and always feel like I have a clearer head, brighter ideas and am ready to get on with the day afterwards! Here are some of my favourite benefits to the great outdoors:

Physical Benefits:

Increased Vitamin D Production:

Exposure to sunlight stimulates the production of vitamin D in the skin. Vitamin D is essential for maintaining healthy bones, supporting the immune system and promoting overall well-being.

Improved Sleep:

Exposure to natural light, especially during the day, can help regulate the body’s circadian rhythm, which may contribute to better sleep quality. Natural light exposure can also help regulate melatonin production, a hormone associated with sleep.

Enhanced Physical Activity:

Being outdoors often involves physical activities such as walking, running, hiking, or cycling. Regular physical activity is associated with numerous health benefits, including improved cardiovascular health, weight management and reduced risk of chronic diseases.

Better Air Quality:

In many cases, outdoor air is fresher than indoor air. Being in nature allows you to breathe in cleaner air, which can positively impact respiratory health and overall well-being.

Reduced Stress Levels:

Spending time outdoors has been linked to lower cortisol levels, the hormone associated with stress. Natural environments provide a sense of tranquillity and can help reduce the physiological and psychological effects of stress.

Boosted Immune System:

Some studies suggest that spending time in nature may have a positive impact on the immune system. Fresh air, sunlight, and exposure to natural elements can contribute to a stronger immune response.

Mental Benefits:

Stress Reduction:

Nature has a calming effect on the mind. Spending time outdoors has been shown to reduce stress levels, alleviate symptoms of anxiety, and improve mood.

Improved Concentration and Focus:

Exposure to nature has been associated with enhanced cognitive function, including improved concentration and attention. This is sometimes referred to as the “restorative effect” of nature on mental fatigue.

Enhanced Creativity:

Time spent in natural surroundings has been linked to increased creativity and problem-solving skills. Nature can provide a peaceful and inspiring environment that fosters creative thinking.

Elevated Mood:

Outdoor activities, especially those in green spaces, have been linked to improved mood and decreased symptoms of depression. The connection with nature can have a positive impact on emotional well-being.

Increased Happiness:

Being in nature is often associated with feelings of happiness and contentment. The sense of release and relaxation you often feel when outdoors in nature can contribute to an overall positive outlook on life.

Overall, incorporating outdoor activities into your routine can have a holistic impact on both your physical and mental well-being. Whether it’s a short walk in the park or a more extended outdoor adventure, spending time in nature is a valuable aspect of a healthy lifestyle.

What’s your favourite outdoor activity? 

Caroline x

This is a question I get asked all the time… which is better – strength or cardio? Before we get into the answer, when I say cardio I mean running, walking, cycling, swimming, hiking etc and strength training I am referring to resistance training weights, bands, circuit training etc – basically anything that means you are working against resistance to build strength. The answer to the strength vs cardio question also depends on your goals. 

The choice between strength training and cardio training depends on your fitness goals and overall health objectives. Both types of exercise offer unique benefits, and ideally, a well-rounded fitness routine would incorporate elements of both. Here’s a breakdown of the benefits of each:

Strength Training

• Muscle Building: Strength training is effective for building and toning muscles. It helps increase lean muscle mass, which can boost your metabolism and aid in weight management.
• Bone Health: Resistance training can improve bone density, reducing the risk of osteoporosis.
• Functional Strength: It enhances overall physical strength, making daily activities easier and reducing the risk of injuries.
• Metabolic Benefits: Strength training can contribute to improved insulin sensitivity and better management of blood sugar levels.
• Body Composition: Strength training builds lean muscle mass which is often a goal when embarking on an exercise programme. To build lean muscle you need to work the muscle under resistance which is exactly what strength training does.
• Joint Health and Injury Prevention: Strengthening muscles around joints provides added support, reducing the risk of injuries and promoting joint health. 

Cardiovascular Training

• Heart Health: Cardio exercises, like running, cycling, and swimming, improve cardiovascular health by enhancing heart and lung function.
• Weight Loss: Cardio workouts are effective for burning calories and can contribute to weight loss or weight maintenance.
• Stress Reduction: Cardiovascular exercise releases endorphins, which can help reduce stress and improve mood.
• Endurance: There is no denying that regular cardio training improves endurance and stamina, allowing you to engage in sustained physical activities for longer periods. There is no supplement for running if you’re training for a marathon!

In many cases, a balanced fitness routine that includes both strength and cardio training is ideal. This approach provides comprehensive health benefits, including improved cardiovascular health, muscle strength, flexibility, and overall fitness. The specific ratio of strength to cardio training can vary based on individual goals, fitness levels, and preferences. 

Additionally, it’s essential to listen to your body and gradually progress in intensity to avoid overtraining and reduce the risk of injuries.

So what is my verdict, strength or cardio…. you might have guessed it but it is STRENGTH!! It is better for fat loss and building lean muscle but cardio shouldn’t be ignored, it has some great benefits and the two work very well in tandem! My advice (if you’re looking to tone up, build some lean muscle and improve your fitness) is to try doing a variety of both – 3-4 strength sessions per week alongside a couple of cardio workouts is ideal (of course with some mobility and stretching too if you can). It is also important to remember the nutrition side of things if you want to see results, maintaining a healthy, balanced diet with plenty of fresh fruit and veg and protein as well as complex carbs will tick the boxes for hitting those goals you have set! And always always take one if not two rest days.

As always, any questions please do get in touch. 

Caroline x

Anyone who has followed me for a while will know that I am a HUGE advocate of strength training, especially for women and even more so for those in midlife. I really cannot emphasise enough the importance of training in this way at this time of life. For me it has been a way of life now for many years and I can honestly say that I feel fitter, stronger and healthier now in my 50s than I did in my 20s and 30s. However for some of you who are new to lifting weights you may wonder what the key reasons and benefits are so this blog is to share a little more of this with you. 

Incorporating strength training into a fitness routine can contribute to overall health and well-being. Here are several reasons why it is essential to have it as part of our routine especially after the age of 35:

Enhanced Bone Health:

Resistance training is effective in promoting bone density, reducing the risk of osteoporosis, especially important for women as they age. The drop in bone density during and after menopause can be offset or regained with a strength training programme. Not only can we maintain good bone health but we can also build new bone.

Improved Metabolism and Weight Management:

Building lean muscle mass through strength training can increase the resting metabolic rate, making it easier to manage body weight and body composition. To build lean muscle you need to work the muscle under resistance which is exactly what strength training does.

Increased Strength and Functional Fitness:

Strength training improves overall physical strength, making daily tasks easier and reducing the risk of injuries. It enhances functional fitness and helps you to maintain independence as you age. To find out more about functional fitness take a look here.

Boosted Metabolic Health:

Strength training can improve insulin sensitivity, helping with better blood sugar control and reducing the risk of type 2 diabetes.

Hormonal Balance:

Regular strength training can positively impact hormonal balance, including promoting the release of endorphins, which can improve mood and reduce stress. Have you ever heard someone say they feel less happy and energized after a good training session?!

Joint Health and Injury Prevention:

Strengthening muscles around joints provides added support, reducing the risk of injuries/falls and promoting joint health. 

Posture and Core Strength:

Strength training, especially compound exercises and those targeting the core, contributes to better posture and stability. In a world where we are often hunched over phones and computers this is definitely a good thing! 

Empowerment and Confidence:

Gaining strength and seeing physical improvements can boost self-esteem and confidence. Feeling strong can have positive effects on mental well-being – knowing you can lift that box, open that jar or carry that bag is empowering, knowing you can just do it!

Offset Ageing:

As women age, maintaining muscle mass becomes crucial. Naturally we lose it as we get older, especially post-menopause and strength training can help offset age-related muscle loss, thus maintaining strength, mobility and independence.

Improved Sleep:

Regular exercise, including strength training, has been linked to better sleep quality, promoting overall well-being. In turn it also helps boost our immunity.

Variety in a Fitness Routine:

Incorporating strength training adds variety to a fitness routine, preventing boredom and keeping workouts interesting. There are so many different exercises and variations of each exercise you can never get bored! 

It’s essential to note that strength training doesn’t mean heavy lifting or bodybuilding. It can be adapted to individual fitness levels, preferences, and goals. The key is being consistent, building up gradually and enjoying the benefits! Strength training really is a valuable component of a well-rounded fitness routine for women of all ages and fitness levels.

 What’s your favourite strength exercise? Do you prefer upper body, legs or full body?

Caroline x