How to clean your running shoes without ruining them!

Even in the warmer months the mud and muck can get into our lovely new trainers - and we are tempted to want them to look like new again!

The cushioning in a running shoe from the mid-sole lasts about 300-400 miles.  But, even you aren't wearing the shoes consistently for running, the mid-sole will continue to break down over time.  Your feet & body should be able to feel the difference in the cushioning and you will probably know when you need to buy new shoes. 

Most runners - well the ones I know, will run though rain, shine or snow, and therefore their shoes take a battering - sometimes they are so dirty and smelly, or the soles are caked in mud that they must be cleaned - here are some guidelines for how to do it.   

If banging the shoes & brushing them off after the dirt has dried just doesn't do the trick for you, and you really must wash them, there are a few tips & tricks that will help the shoes last and not break down too quickly.  

If possible never soak your shoes in water.

Never soak your running shoes in water, use a scrubbing brush and warm soapy water in the sink to clean them,  then stuff them with newspaper and leave them to dry somewhere warm such as under a radiator.  

Be careful not to have them on a direct heat source, which means dryers, radiators, heating vents, and even direct sunlight. The heat can dry out the cushion of the shoes and cause the shoe to separate by hardening the glue that holds them together.  

Popping them on top of an empty bottle works well too!

Don’t use a washing machine!

A washing machine is not a good idea as it soaks the shoe for too long which may cause shrinking, warping & separation of the layers of the shoe. If this happens it will change the shape of the shoe and therefore change the support that is available to your foot.

Mad though it might seem, don't put them in the microwave or in a warming oven, in some countries it is advisable not to leave them in the car due to direct sunlight, not a huge issue in the UK!

If you are out running in the rain and the shoes get soaked through you can dry the interior quickly, without separation or without the shoe losing it’s shape. 

Using either newspaper or paper towel, stuff the shoe to help it retain the shape and absorb the moisture. Change the paper after several hours and your shoes should be dry before your next run.

You may be interested to know that running in wet shoes will have 40-50% less shock absorbency due to the a wet midsole. 

So, if you have recently invested in some new shoes, I hope that helps you keep them clean.

Will walking help with weight loss?

Will walking help with weight loss?

Can walking really help you lose

weight and be more healthy?

There are so many answers to this question and benefits to walking for health so I’m going to share the ones I believe are most important.

Reason One

Walking may be better for your joints!

Despite being able to turn you into a hot and sweaty mess, most walking is actually fairly low impact form of exercise. Unlike running or jogging or other more vigorous sports which require more movement up and down, walking is generally quite low on the ‘bounce’ chart and as a result the chances of you sustaining and injury are low.  

Reason Two

Walking is a mood lifter!

Unless you favour a treadmill indoors, most walking is done in the outdoors, generally in or near nature.

There is lots of research which has proven that being in a natural environment is excellent for your mental health and when you add in a dose of exercise, the combination can really lift your spirits. 

Reason Three

Walking is so flexible!

It would be possible to walk every day for a month and never do the same type of walk. We can increase or decrease the intensity of a walk, we can change the distance, the terrain, add in more hills, and make it faster or slower. There are so many styles of walking and this is what makes walking such a good form of exercise for the mind. You will not get bored if you are changing what you do each week!

Reason Four

Walking is sociable!

Humans are generally social animals and so walking as a group will not only help you connect with others and share the highs and lows of daily life, it will also provide motivation to get your kit on a get out of the house, even if it’s grey and raining. 

Being in the company of like minded ladies helps to create a strong social network, one which can hold you accountable and be your reason for turning up each week to walk. If everyone else can make it out why not you?

Reason Five

Walking is a brilliant form of exercise for the menopause and perimenopause too making it perfect for those of us heading towards that stage of life.

It is a super form of exercise for the pelvic floor and very good for the cardiovascular system.  Walking can also help with weight loss too and combined with a healthy eating plan it can work well.  Walking can also be used as a weight management tool too.  Remember with weight loss in menopause it’s no longer all about what you put into your body and what you put out of your body (Calories in v calories used).

Simply add a daily walking programme to your life and you’ll see a steady change in your body shape and strength.

In this day and age of fast paced living sometimes an activity like walking can bring you back to yourself.  We love a walk to ground ourselves and this helps us not to become overwhelmed by life, although we aren’t saying this does not happen from time to time to me, we are human after all!

In summary …

Walking is a fabulous form of exercise

It takes us away from the stresses of day to day life. Add in some walking friends, old or new, along the way then that is even better!

Walking is a very adaptable form of exercise. It can be a challenge and make you feel  a bit ‘out of puff’ or it can be gentle. Remember the key word here is adaptable.  The most natural form of exercise is to walk for people.

And what we have shown over our 20 or so years of helping women get fit is, that exercising together as a group can create life long friends, or a coffee buddy or two or three or four…

If you like the idea of walking with friends but want a structured approach, a coach who will inspire you to go the extra mile ( literally!) and stop you getting lost, the take a look at our Walking for Fitness course starting soon!

Until then take care and have fun exercising!

Running after having a baby - what you need to know!

Running is a wonderful way to improve your fitness and stay fit.

It can be a perfect way to take some time out - like a moving meditation but it is also a great way to spend time with friends and put the world to rights as you run. If you’ve had a baby and you enjoy running, it makes sense that you are going to want to get your trainers back on and hit the trails.

Although your body may feel recovered at the 6 week GP check up mark, running is a high impact sport placing a lot of demand on the body. Internally your muscles, fascia and connective tissue are very much healing 4, 6 and even 12 months after having your baby, particularly in your pelvic floor and abdominals.

But did you know?

If you gave birth via Caesarean section, your abdominal fascia has only regained 51%-59% of its original tensile strength by 6-weeks post natal and 73%-93% of its original tensile strength at 6-7 months. (Ceydeli et al. 2005).

What should I look out for?

It can be difficult to know what is ‘normal’ once you have had a baby -in general these are the things to look out for when starting to run:

• Heaviness or a feeling of dragging in the pelvic area.

• Leaking urine - even if it is a small amount

• Inability to control bowel movements

• Pelvic or lower back pain.

• Ongoing or increased blood loss that is not linked to your monthly cycle.

Although some of these symptoms are common, all of them are a sign that you are asking too much of your body. Do not accept these symptoms as something that just happens after you have a baby. Seek help - we can guide you to local experts!

I have a Diastasis (tummy gap). Can I still start running?

A diastasis recti is a separation of the rectus abdominus (RA - your 6 pack muscles), which happens naturally during pregnancy to allow your baby to grow.

This separation causes the fascia and connective tissue between the two bellies of the RA to stretch, leaving a "Gap" after your baby is born. In some cases this gap naturally closes and heals, but not for everyone, so if you are left with a gap, what does this mean?

The job of your core is to manage intra abdominal pressure and transfer load. When you have a Diastasis, your core may not be able to do this very well, placing more pressure on your abdominal wall and pelvic floor.

However, having a gap does not necessarily mean you cannot manage load and transfer load. You can have what is called a functional diastasis.....its not all about the gap itself!

When you join our post natal running course, we will do a tummy check for you to assess this for you and we can advise you from there!

Can I start running if I am still breastfeeding?

There's a few things to consider here in terms of whether you are suffering from any joint pain/ laxity - a floppyness!?

The hormone "Relaxin" (which remains present in your body when breastfeeding) is blamed for much pain/ injury post natally.

However theories that higher relaxin levels postnatal increase the risk of joint laxity and potential injury have not been proven (Marnach et al. 2003; Schauberger et al. 1996)....and yet some breastfeeding women have increased joint laxity, where others do not.

This is not fully understood and once again, this is individual!

If you have no joint pain, then starting to run while breastfeeding is definitely possible, with considerations around appropriate Bra support, timing your feeds and watching your intensity.

Running shoes

During pregnancy your feet can increase by half or even a full size and foot size changes during pregnancy can be permanent. Those comfy old trainers your used to wear may not be the best thing to wear on your new fitness journey. Make sure that you get your running gait looked at by visting a specialist running shop - they can then recommend the right shoes for you.

My top tip - wear a sports bra when you go and get your feet measured as running without one, even for a few seconds, can be uncomfortable and embarrassing!

Wait a bit

At SLJ we recommend you wait until at least 6 months post natal before considering starting running. If you are unsure, local Women’s Health Physiotherapists offer a fabulous service called a "Mummy MOT", which is a full women's health assessment designed specifically for mums, available from 6 weeks post natal - but it never too late!

Are you ready?

Learn to Run course - January 2020.

If you’d like to learn to run and want a safe, gentle way to do it, take a look at our next course coming up in January.

Does my Bum Look Big in This – Part One.

Last month, as we were stretching at the end of the run, we were discussing where we buy our running tights. There are so many options now it can be difficult to know where to buy and how much to spend.

We discussed the ones that slip down so you feel like you did when your mum sent you to school with tights on that were too small, remember that feeling when you had to constantly hitch them up. Someone mentioned a pair that they had bought that rode into unmentionable places, giving a most unsatisfactory appearance at the front not to mention to accompanying soreness in the nether bits.

We talked colours and styles, long ones and short ones but as I listened I noticed that no one had talked about ‘The Transparent Effect’. The TE is what a fitness instructor may notice but be far too polite to mention. It happens when bending over, perhaps to stretch or maybe in downward dog.

Without meaning to be too coarse in some cases you can actually see as much as a midwife might.

Yes – everything.

Well when I mentioned this there was a look of horror on everyone’s face – they were all stretching their hamstrings at that point and hurriedly stopped so as to make sure their dignity was intact. 

The moral of this story – when you buy a pair of running tights, hold them up and stretch them between your hands, if you can see through them, so can your instructor!

And in the name of full disclosure here is a picture of me doing just that. 

Look for helpful words such as Opaque in the description, unfortunately as with most things, the more you spend the better the quality of the fabric. 

Then we won’t know if your bum does or doesn’t look big in them!

INSPIRE for Change - 7 keys to healthier exercise in the Menopause

In September I will be hosting a FREE INSPIRE for Change workshop in Sevenoaks. If you'd like to come along or find out more click here!  

1 Smile

At this point in our lives I believe we shouldn't be doing something that makes us grumpy. A class we hate, an exercise that isn't  POSITIVELY making us feel GOOD, a race that is too long. Think about what makes you SMILE, is it dancing, watching your dog bounce through the long grass on a walk, swimming outside in a freezing lake ( yes some people just love that).

Choose something that makes you feel good - you are more likely to stick to it.  

2 Sweaty

I know we are all fed up with sweating when we don't want to be, but exercise that makes you sweat means you are working your heart, and increasing your metabolic rate. Heart Disease is still a big killer for women in their 50's so making sure that muscle is regularly given a good workout is important to prevent that occurring. 

3 Short

DROP the 60 minute workouts if they don't work for you. It is amazing how effective a 20 minute workout can be and if you are new to exercise it won't seem so onerous. Find a class near you with an instructor who understands the changing needs of women in the menopause or, if you live nearby, come and try my Hi Met class! 

4 Strong

Not skinny. As we age so our muscles get smaller and bones lose their density. The BEST way to reverse both of these issues it to do weight bearing exercise. This means you are  using your own body weight. Running is a great option for some women,  it provides a multitude of benefits for the mood, as well as the positive effect on bone and muscle. If you HATE running - then it won't be right for you, so think about fast walking at a pace that makes you puff. It will have a similar affect without you dreading it.

5 Slow and Stress Busting 

In addition to the sweaty stuff, it is VITAL to include some kind of recuperative exercise such a Yoga, Thai Chi, swimming or walking. The aim of this type of exercise is to reduce our stress hormone - cortisol, and learn to slow down and relax. This type of exercise can easily be built into a normal day if we plan ahead. Make the dog walk a slower one, follow an online Yoga video if you can't get to a class or have a weekly genltle swim with a friend.  

6 Specific to YOUR needs 

In this phase of our lives I recommend you find a class or instructor who understands your needs. Make sure they give you a range of options so that you can start at a level that is right for you. Anyone who tells you that 60 seconds of start jumps is fine - should be avoided in my opinion. 

7 Sociable

This may be the last in my list, arguably it could be the first and most important. Having someone to be accountable to makes us more likely to succeed. Find a partner to go to a class with or go for a walk or run with, join a group or a club - and enjoy meeting and sharing with others in the same boat as you. 

Today I Went Jogging; NB: I Am Not A Runner….Or Am I?

Today was the first session for my second attempt at the SLJ Beginners Course. I was unable to complete the course last September as I had to step out due to demands on my time from family and some personal health issues- now resolved thank goodness. For some reason I had worked myself into a fine old tizzy and was more anxious second time around than I was last year. Seriously….why was I so worried? The welcome was as warm and open as ever it was last September and naturally I was not alone in my anxious state… my fellow beginners were equally dubious about what that they had signed up for.

Our coach Hazel was immediately reassuring and swiftly gained our confidence as she led us off to the ‘Hole In The Wall’ entrance to Knole Park.

The warm up walk was reassuringly easy and a great ‘nerve settler’ and there was just enough breath to spare as we introduced ourselves and generally jelled as a group, a few knee high steps raised body temperature sufficiently for this menopausal member to strip off a layer before we even reached the first hill! The advice to dress for the second mile of your run is sooooo spot on!!

Our walk up the hill was made more interesting with just the right amount of challenge as we formed a single line, with the person at the back striding forward to overtake fellow groupies to take the front spot, this process was repeated in turn until the crest of the hill was achieved and we all had a lovely, healthy glow! A few moving stretches and then we were ready to start the business of the day: jogging!!

The deer don’t take any notice as we start our first little 30 second jog, alternating with walking so that an impressive amount of ground is covered almost without us noticing. The park is stunning, the sun is shining, the temperature crisp and exhilarating, the company is great and the experience is quite simply wonderful! We trot up and down dale, around the boundaries of the majestic house and its inner grounds, through woodland and open spaces: it is all beautiful and feeds the soul.

Now that we are on the home stretch and nicely warmed up we run for two minutes straight and remarkably no one is collapsing and we all share a high five moment as we celebrate our achievement! We return to Hollybush thrilled with the information we have just run and walked three miles…. yay for us!

On a personal note I have managed to exceed my daily fitbit targets with over 10,000 steps and 76 active minutes before its even lunchtime! Now that, my dears, is a result!!

Diary of an aspiring Half Marathon Runner - Super Saturday!

My targets for this week:
1. Run at least twice.
2. Try & cover at least 14 miles combined.
3. Longer run target = 9 miles – eek!

I’ve just had a reality check moment – here I am, starting off my blog like most weeks – I’ve already run the midweek session (5 miles, nothing out of the ordinary to report & as usual, took a while for me to get going!) and I’m taking advantage of a quiet moment on Friday morning, and I’ve just written the words “9-miles”. Wow. 9-miles. Just the thought that I’ll be running this distance tomorrow morning has made my heart beat that little bit faster, and my palms a tad sweaty.

This is the first real milestone week for me, and how it goes is likely to have a big impact on the rest of my training. I think I mentioned previously that apart from some 10K’s and a few 7 mile runs – until I started this training I’d only ever run further than this one other single time – an 8.5 mile run with SLJ on their increase your distance course (after which I decided I really wasn’t cut out for longer distances and promptly ditched the rest of the course & went back to my comfortable 4-5 miles).

So this week – 9 miles (oops, there goes my heart rate again!) will be the furthest I’ve ever run.  I’m trying my hardest to stay positive – it helps that last week I had a really good run & I honestly felt that if somebody had turned round to me at the end & said, actually – let’s keep going, I could have done. But there is still that niggle of doubt – that negativity that we all have within bubbling just beneath the surface, laying in wait for that opportunity to pounce – and today with the memory of that 8.5 mile run (which felt like hell itself) to fuel it, its whispering louder than usual “what if you can’t do it?”.

So in stark contrast to last week, where I was really looking forward to the 8-mile run, this week I am dreading it to be truthful.  On the one hand, my competitive streak is sniffing the air in anticipation of establishing a new distance record on my Garmin, but as exciting as this prospect is, I am worried that my previous conclusion that “I am not cut out to run long distances” is correct.  Never in my life have I ever wanted to be wrong as much as I do right now (and I don’t like being wrong!), but I honestly believe that if I can have a successful run tomorrow it will give me the confidence needed for the longer distances yet to come, as I can lay that demon to rest.

Even as I write this I am sitting here arguing back & forth with myself – “what if …” – “stop it, stay positive – you can do this” – “but, what if…” – “nope, don’t go there – it’s not the same. This is training with a real goal in mind – that was just having a go at something” – “but…” – “lalalalalalalala I’m not listening!” No doubt this will continue as in reality there is only one way to settle it – I guess we’ll find out the winner tomorrow!

____________

… So its Saturday morning and as I eat my breakfast & watch TV before setting off, I am catching up on the events overnight at the Olympics hoping to draw some inspiration from the amazing team GB before I head out the door.  Just as I’m about to lace up my trainers, one of the presenters asks a question “will this be another SUPER SATURDAY?”  I know that they are not actually directing this at me through the TV! But still, I feel in a way they are as it pretty much sums up how I’ve been feeling this week – I really, really hope it will be a Super Saturday!
Tune in next week to find out….

… only kidding!  As if I would leave you all hanging like that!  Well, I only went & bloody did it!  9-miles (9.2 actually!) me!  No problems on the way round, no collapsing at the finish line feeling like hell – I felt amazing – actually, I felt like an Olympian!  Very briefly, followed by feeling like a bit of a wally after jumping around like a complete loon in the golf club carpark when I heard the buzz of my Garmin indicating that I had done it!  I think the golfers thought I’d lost the plot!

I know that I will still have ups & downs.  I know that I’ll still have the odd run that doesn’t go according to plan & I know that I’ve still got a way to go yet before I’m ready for the big day itself – but I honestly believe I can do it now!