Stretching your lower body after a run isn’t just ‘nice-to-do’, it’s essential. You claim an array of benefits including the reduction of tightness in your largest muscle groups, alleviation of potential pains (including DOMS and the dreaded knee pain), the correction of muscular imbalances and even the improvement of actual running technique! Of course stretching after other forms of training (e.g. weight training) is also beneficial, so this post is by no means exclusive to running! The menu for available stretches is a broad buffet indeed, but in this post I wanted to showcase a specific few you might not have seen before, using a tennis ball or indeed a ‘physio ball’ like the one in my pictures. These therapeutic little spheres come in different shapes, sizes, and densities, and much like the foam-roller they enable a sort of self-massage. It’s a simple, cheap and hugely effective way to hone in on your specific needs, anywhere, anytime on the go, or at home. Dressed head-to-toe in Saucony, I went out for a 6k run around the basin city of Bath on a recent blog trip (full review coming soon!) and then dispatched this 5-stretch routine upon my return! Click MORE to get the full routine and give it a try yourself – all you need is a tennis ball! (more…)
Posts tagged 'run'
SPORT RELIEF ON TOAST: OPTIMISING FOR THE SWIMATHON!!!
I’m still splashing away in the pool, learning to swim the front crawl for the fabulous cause that is Sainsbury’s Sport Relief, kicking off on March the 23rd 2014 at the epic Olympic pool. Anyone can take part and if swimming isn’t your cup of tea there’s also the cycle / marathon . You’ll be getting fit for 2014 (the classic resolution) whilst raising money for some of the poorest in the world. Why not sign up?! Check it out HERE!
You might notice that whilst I’m rattling on about swimming, I’m not in a pool in these pictures (shot outside the newly re-opened Kenwood House, just at the top of London’s Bishops Avenue, aka Billionaires Row). Yes, it’s hard to swim through air, but this post is actually about training the small stabiliser muscles that comprise the shoulder; it’s usually these smaller ones that are susceptible to strains in the pool, and are often neglected when you train in the gym. To build them up and prevent injury, there are a few simple exercises you can do with just a trusty resistance band…
‘SPORT RELIEF’ ON TOAST – ALL GOING SWIMMINGLY !!!
As per my previous post here, the Sport Relief Swimathon March 2014 is just around the corner and I’m burning off my early dose of mince pies in the pool – whilst raising cash for an awesome cause! ‘HOW ARE YOU GETTING ON WITH THAT, FAYA?’ I hear you ask? Well, one minor setback is that I can’t swim… the front crawl (which is the mandatory stroke)! Thankfully, Charlie to the rescue! She’s a fantastic and painfully-tough swimming coach who also happens to be a sports therapist working with Watford Football Club, & will be coaching me all the way into the Queen Elizabeth Olympic pool.
This post contains a ‘Progress Report’ from week 1, as well as the BENEFITS OF SWIMMING, as I see it. As the months go on, I’ll be blogging about my aquatic experiences & fitness tips/tricks along the way, as well as running through the stretching routines, land training, injury-prevention exercises, nutrition, etc. (more…)
‘SPORT RELIEF’ ON TOAST – GOING FOR A SWIM !!!
I’m thrilled to announce that I’ve been asked to take part in the first ever ‘Sainsbury’s Sport Relief Games’ next year, running from Friday 21st to Sunday 23rd March 2014. I think it’s such an awesome way to combine fitness with a very charitable cause, and represents a great goal or milestone date to aim for (which I always find a massive help with my fitness targets!)
The three fundraising events they’ve got scheduled are 1) the Mile, 2) the Swimathon and 3) the Cycle. You can run, swim and/or cycle your way to raising cash at around a thousand venues up and down the country. The Swimathon (my chosen event) takes place in the landmark Queen Elizabeth Olympic Park, (THE venue of the London 2012 Olympics) where I’ll be swimming for a good cause – so ecstatic!
PROBLEM: Since I can only swim the breaststroke and not the required crawl, (oh dear!) the swimathon is going to be a huge challenge! But I’ve always wanted to learn and this is the perfect opportunity. Let the training commence! The great thing about this charity is it doesn’t matter how sporty or fit you are, there’s something for everyone to choose from and whatever event you pick every mile counts, because the money raised will be used by Comic Relief to help transform the lives of some of the poorest and most disadvantaged people both in the UK and around the world.
So why not sign up!?! It’s half price until mid Jan, and after the indulgent festivites around the corner – I’m talking about Christmas and New Year’s eve celebrations – surely this event comes at the perfect time to add some energy and focus back into your workout routine. Getting into a healthy cycle, knowing that every run, every swim and/or ride is for a tremendously important cause, that’s part of the fun on this one!
March is just over 4 months away so I’m starting my training now and hopefully by the time I need to jump in the Olympic Pool I’ll be able not only to crawl but also complete the full length in a decent time. I’ll keep you updated through the blog, Twitter and Instagram on how I’m getting on and what I’m learning through my training. HERE I GO! 🙂
SOME HEALTHY HALLOWEEN PUMPKIN SOUP ???
It’s the Halloween time of year again, and just throwing it out there, but I guess you might be finding it harder to stay on the fitness ‘straight & narrow’ as we run into the festive season, consuming a bit more alcohol than normal, chomping on some salty sweets and let’s not forget all the sugary ‘trick or treat’ fare. You might even have some war wounds after running around town late one night chasing bats dressed up as Batman – cape, knickers at minus 2 degrees? Sound familiar? HAVE NO FEAR – Fitness On Toast’s healthy (& seasonally on-trend) Pumpkin Soup to the rescue – it’s ultra hydrating and nutrient-rich to make up for all the sugary sweets, alcohol and salt in which you’ve been overindulging! Plus it’s packed with minerals and vitamins to help recover from a heavy night out or just a little man-cold. Read MORE for ingredients & ‘How To’, here! (more…)
CORRECT YOUR RUNNING TECHNIQUE !!!
This post focuses on tips & tricks for correct running technique. A couple of weeks ago, on a blog trip (a.k.a ‘excuse for a mini-holiday’) to the perma-sunny Quinta Do Lago, in Portugal’s Algarve, I indulged in some long, peaceful runs along the gorgeous sweeping beaches. I’ve always loved long distance running, and without sounding like a total hippie… (more…)
HEALTHY BURGER AND A TRIP TO SHAKE SHACK, NY !!!
This post is about an alternative, healthy ‘burger’ recipe which takes inspiration from a recent blog trip to New York. ‘When in Rome’ do as the New Yorkers… with that in mind it seemed right that on my monumental ‘cheat day’ I should go overboard and indulge in a proper American burger, milkshake & fries! If you read this blog regularly, you’ll know this is a VERY rare occasion indeed! I headed to the grand opening of Shake Shack in Grand Central Station, which I’d heard so much about (great PR!). To celebrate it I wore my favourite gold burger ring by GoldieRox – gorgeous jewellery celebrating junk food, best of all with 0 calories!!! (On that matter, in America most menus now include ‘calories’ which is really helpful!)
I was fully aware that this meal would rack up some seriously naughty numbers but I was blown away; I consumed 1870 calories in just one meal, which is pretty much what I would typically eat in a day!!! Going to Shake Shack was certainly a bit of a fun outing, and I believe you do have to enjoy and live life a little now and then, but this serves as a reminder of just how easily you could be consuming a VAST amount of the wrong kind of calories without even realising it. In the event, I could only manage a half of my portion (still 935 calories), and since my body isn’t used to it, I struggled for the rest of the day. I’m much more at home with a healthy alternative; my previous healthy burger recipe included a tuna steak; this alternative is my nutritious, low-fat, low-sugar and lower-calorie ‘Skirt Steak Wrap’ (pictured below), which weighs in at a nutritious 485 calories, bursting with vitamins minerals and quality protein. See MORE pictures, ingredients and ‘how to make it’ below…
CENTRAL PARK ‘LEG WORKOUT’ IN NEW YORK
It’s October in New York and this day was a scorcher – 27 degrees! Since there are a few fantastic jogging routes around the gorgeous Central Park, I thought I’d go for a little explore; my ‘fitness curiosity’ got the better of me, and that turned into a 40 minute jog, after which I decided I wanted to finish off with some legs!! This post documents that leg routine, and be warned, it’s pretty gruelling, targeting all major muscles – hamstrings, quads and glutes – to tone, firm and strengthen thighs and bum! Unlike some of my previous leg posts, having just been jogging for the last 40 minutes this workout included no weights, just a park bench and some steps! That extra bit of added cardio should get you sweating and avoid shivering in the chilly ‘autumn’ weather! Really challenge yourself by keeping the rest period to a minimum – Weights not required, the combination of leg exercises is utterly exhausting!
Whilst we’re on the topic, if you’re thinking about taking up running I think it’s worth keeping a log book. By recording your performance you will be able to see how you’re improving and to potentially help avoid injuries, typically sustained when you try to go all-out for no reason. Analysing patterns can help you learn how your body responds to different intensities. Are you pushing your body too hard too soon, or may the opposite be the case? Are you letting your body recover properly? There are lots of apps to help you with logging your runs – so many that I plan to write a post about them! If you’re thinking you don’t take your running that seriously – try to at least record the distance, time and pace. Getting into the habit might just inspire and motivate you to run that extra mile, when the incremental exertion is the greatest 🙂 My favourite thing about it? You get to set yourself / your friends challenges and to enjoy the fresh air whilst getting to know the city & countryside – sounds perfect! 🙂
Click below to see the full routine, shot in Central Park, New York.
NEW CUSTOM F.O.T SHOES FROM NIKE !!!
I am a little bit too excited about my custom-designed trainers that have just arrived from Nike ! I love trainers, so to be able to nuance my very own pair is a bit of a treat 🙂 I went for patriotic Swedish blue and neon ‘Volt’ yellow, and on the tongues it has the F.O.T. (Fitness On Toast) abbreviation and my name monogrammed on. It’s a bit of fun, and a nice way to put some personality on your shoe for a pretty small premium!
The technical name of this pair is ‘Nike Free 5.0 iD Women’s Running Shoe‘. I’ve owned a few pairs of the previous versions, and I find the shoe ideally comfy – it has a similar feel to barefoot running, but with some subtle cushioning, and it’s practically weightless – a very ‘free’ experience for my feet, which matters because I’m in them all day. The sole has deep cuts along the length and width of it which ‘enhances the natural range of motion, encouraging a smooth, efficient stride whilst helping maintain stability’.
If, like me you wear trainers alot it’s worth having a few pairs to swap between (depending on your sport of choice), as well as considering that a shoe’s useful life is only c. 6months before it’s time to pick up a new pair. I’ve teamed my shoes with a pair of dual layer socks, to maximise that ‘new shoe’ comfy feel 🙂
Click MORE below to see extra pictures. Faya x
SNOW BIGGIE, JUST RUN !!!
All the magazines I read try to sell me aspirational premium sportswear, which is great, but sometimes I don’t want to spend an arm and a leg on a new training look. With that in mind, I’m loving H&M’s new sporty range at the moment!
In all the pics below, I’m wearing a new pair of Hennes ‘sports tights’ as they call them. Printed-pattern pants continue to be a huge trend this spring/summer. These tights come with an elasticated waist, they are super comfy, functional, breathable, and have a funky jungle print (!!). Best of all, they’re just £15 (!).
And yes, it’s minus 3 degrees and snowy in London this morning but this jogger (me), to her surprise isn’t feeling cold at all – rather refreshed and very awake! A run in the snow is twice as peaceful, especially on this picturesque 4.5 mile route around the Maida vale canal – lovely! http://www.gmap-pedometer.com/?r=5795165
See all the pics here… Faya x