Runners

Rest and Recovery

Rest and recovery are as important as getting out there and training. It takes the body approximately 48 hours to fully recover from a hard run. If you are out there training everyday and have regular injuries, this could be one of the reasons to why you may be getting injuries.

Your body will need a rest. Taking a days rest will not hurt your training schedule and neither will it affect your fitness level.  Take up another sport, for example swimming to take away the impact which running has. Swimming is not as vigorous as running.

Sports massage is another way to relief any tight muscles, which can result to injuries as the muscles cannot contract fully due to the tightest. Try to invest in a sports massage every month.

Some people can not afford sports massages. Try a foam roller. A foam can help relief stiff and tight muscles. Can be brought for as little as £10.

Take extra care on icy paths.

Good luck on your event/events at let us know how you get on.

Some Easy Ways to Get Active

• Climb the stairs instead of using lifts.

• Get gardening, mowing the lawn will help burn calories.

• Take a walk in your lunch hour at work and take a pedometer, increasing the number of steps/distance every time you go for a walk, this will help you challenge yourself and keep you motivated.

• Ditch the car as and when you can and walk.

• Use the bike more often.

• Get a walking buddy, this will also help you walk more often and longer but also keep you motivated.

• Sign yourself up for a walk or run event, raising money and challenging yourself, which again will keep you motivated and possibly meet other people who are looking for a walking/run buddy.

Everyday is a new day. So if Monday does not go as planned then try again on the Tuesday and so on. If you are needing more advice on exercise and eating healthy then get in touch with Faye from Face 2 Face Fitness on this email: face2facefitness@hotmail.co.uk also have a look at the website: http://www.face2facefitness.net/

Staying Motivated For Running

• Invest in a good quality pair of trainers. This will ensure your feet get the right support, reducing the chance of injury. 

• Vary your training to include speed work, interval sessions and strength sessions, as well as the longer run to increase endurance.

• You must give your body time to recover, otherwise all your effects will be wasted. A couple of days off a week will be more beneficial to your body and mind than running everyday, which can lead to over training and injuries.

• Ensure you fuel your body sufficiently. Running expends huge amount of calories. Its important to refuel with a balanced diet after each run. Ensure each meal has a good balance of carbohydrates, protein and un-saturated fats. 

• Commit to a race/it will give you something to focus on. 

Need help to get started why not contact Faye on email: face2facefitness@hotmail.co.uk

Dont Wait To Look After Your Heart!

World Heart Federation point out cardiovascular disease can affect people of all age, with heart health risk starting early in life as a result of unhealthy diets, lack of physical activities and exposure to tobacco.

World Heart Federation are targeting mothers in particular to take action to protect their own heart health, as well as that of their children and families.

These changes are suggested to start as young as possible by the World Heart Federation. Getting physically active and eating healthy are the main two that need to change in order to reduce the risk.

These actions can have a big impact on reducing the number of preventable deaths from heart disease and stroke.

Wanting help to change you diet? Would like advice on how to become active, contact Faye a Personal Trainer (specialising in nutrition) by emailing : face2facefitness@hotmail.co.uk

Training Times

Some people would like to lose weight. A very common question is asked " do morning sessions burn more fat than during the day?"

There is a lot of controversy about the best time of day to train, and the truth is that even the expert can't agree.

If you're not a morning person, you're more likely to skip an early session because you just cant face crawling out from under your duvet, so over a seven day period you could burn less calories that if you regularly go to the gym during your lunch break or after work.

The best weight loss programme is one that fits into your day and that you can commit to 100 per cent.

As long as you burn the calories, you will lose the weight, no matter what time of day you train.