If you want to show off where you walk or run, tag your pics #upandrunningonline and/or #runaroundtheworld. We’re @runningonline and always on the lookout for new Instagram pals. Thank youeveryone who entered!
I have this thing about making my own food. I know that the package version probably exists but when you use fresh ingredients everything tastes so much better. You can control the textures and experiment with adding in more of this and less of that. As an athlete I also find that I function better on nutritionally sound foods. My digestion improves and I fill up on less. All this adds up to a faster run.
With all the training I’ve been doing this year for Ironman Zurich I haven’t had as much time to spend in the kitchen labouring over new recipes. So I fall back on the old standards, which in Italy are pretty awesome. I shop for the fresh ingredients but make sure that nothing needs more than a few minutes of preparation.
Pesto is a perfect example of a “fast food” dish. Easy to make and usually a family pleaser. I can serve it to my ten year old son who is picky about everything these days.
The ingredients you’ll need:
A true Italian recipe would have you mash this all up with a mortar and pestle. To quicken the process you can use a food processor. The only adjustment you’ll have to do is to place the blades in the freezer ahead of time since the heat created by the constant whirling can blacken the basil. You’ll end up with a darker pesto rather than a bright green hue.
You can use it on pasta or rice or as an accent to a meat dish. It keeps in the fridge in a glass jar for up to a week. I like to make it ahead of time so that I can give instructions to the family to “make” dinner while I go out on a run before we eat. Win-win!
Pictured above is 100 grams of organic whole wheat pasta (weighed dry) and 1 tablespoon of homemade pesto; the perfect dish for my afternoon workout. How about yours?
Has your running got a bit… boring? Looking for a fitness boost ready for our September 10K Course? Aiming for a 5K PB this summer?
We’ve cooked up a new training plan for you. It’s Round 8 of the Bridge to 10K series - Jump! Jump!
Yep, Kriss Kross were onto something back in the early 90s. Jumping drills are a kickass addition to your running toolkit. Vertical jumps, sagittal jumps, double foot hops, single-legged jumps… Coach Julia always recommends adding these to your workouts to stimulate your fast twitch muscle fibres. With practice and consistency your muscles and tendons will get stronger and you’ll find an extra zing in your running step.
Bridge to 10K is our series of downloadable self-paced training plans at the 5K level. They’re a great way to add variety and focus to your running, whether you’re happy to stick with the 5K distance or looking for a “bridge” between the Up & Running 5K and 10K e-courses. The downloads are non-sequential, so you can mix and match your training and never get bored!
(If you’ve moved on from 10K already, check out our Rock the 10K series)
Find out more on the Bridge to 10K page… and please enjoy this classic TUNE!
This week in my final days before Ironman Zurich I’ve been having trouble with my left knee. It’s not an acute injury like a tear or a break; it’s just generically “sore” and I can’t seem to shake it. In the meantime I’m trying to find a way to at least get to the starting line of the race (The Race!) in one piece so I can give myself a fighting chance to finish.
Most experienced runners know that injury is going to be something that they’ll have to deal with occasionally. Running is a repetitive movement and one of the most traumatic at that.
To be fair, in the twenty-four years I’ve been running I can think of three other times I’ve been injured. That’s a pretty positive statistic for someone who’s run thousands of miles!
As a coach I occasionally need to guide my athletes through injuries (though I leave the actual treatment to medical experts) and help them get back to running as soon as they’re healed. But in trying to help there’s certain patterns that I’ve noticed over the years, especially if it’s someone encountering their very first injury. So rather than telling you what to do, I want to emphasise what not to do…
I see a lot of total freak outs. Tears and hair pulling because they’ve invested time into training and this cannot be happening now! There are so many solutions and workarounds for injury that freaking out can absolutely be avoided. That same energy might even be used to help heal your body, because yes, I believe that being calm will help you heal ommmmmmm.
The esteemed athletic coach Renato Canova once told me that running on an injury is like knowing that your finger is broken and then insisting on bending it back and forth, “just to make sure it really isn’t broken”. Nobody does that! There is no such thing as running through the pain if you’re injured. It’s often confused with running through discomfort, when you’re tired during a long distance race. These are two completely different scenarios. If you feel enough pain that it hurts to run, stop. Right now.
Taking a break from running doesn’t mean you can now sit on the couch and eat chocolate bonbons to make yourself feel better. Once you have a diagnosis ask your osteopath, doctor or physical therapist what alternative activities you can do while you’re healing. Swimming is usually on the list, as well as cycling. If your substitute sport is an aerobic activity it will keep your heart conditioned, so you’ll take even less time to get back into running once you’re ready.
I see a lot of impatient athletes wanting instant healing with pills, shots and laser guns. They expect to be up and running within days and get frustrated when that doesn’t happen. If you’re not confident of the prognosis, please do get a second opinion. But once you’ve chosen your medical expert and chosen a path, follow it through to the end. With a dose of patience and persistence you’ll be back running in no time!