Tag: get fit

Science of the core: 3 of the best core exercises for female runners

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Think core and most people think of it as just the rippling (or not) six pack muscles. Or if you’ve done some Pilates, maybe you’ll have heard about the TVA – the transverse abdominal muscle, which helps to create a corset-like affect and helps to protect your back. But the core is much more than this, it’s your internal and external obliques, your back muscles, pelvic floor, TVA,  six pack, and even your butt.  The best way to think of the core and why it’s so important, according to the American College of Sports Medicine is to think of it

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Why you need a strong core for running & triathlon

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Forget just adding volume to improve your running, the key to injury-free improved performance lies in your core which is even more important if you’re a mum or hitting your forties  When it comes to the core,  most people still tend to assume that these are the tummy muscles that make you look good – the six pack on men and those Instagram-worthy abs that you see on female fitness influencers. But this is not your core. Core muscles relate to the muscles of the trunk, which include the obliques, the back muscles, pelvic floor, the TVA – all of

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#grtwproject26.2 ‘I said never again but….’

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With just two weeks to go before the Virgin Money London Marathon, our project26.2 first time marathon runner, Catriona Ward Sell reflects on the unexpected discoveries she’s made on her marathon training journey….   Easy running is difficult! Tara, my coach at GRTW, has probably found my tendency to run too fast concerning. Maybe I can contain my pace on the day – but maybe I can’t. I know she’s right, though; blowing out on pace early on at London will mean disaster. I take encouragement from the fact that I managed my pace well in the Oundle 20 miler

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#grtwproject26.2 ‘Keeping a food diary has helped prevent me chain-eating biscuits’

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For the first time, #grtwproject26.2 runner, Marie Knight, believes that running the marathon really is possible. And how to ensure that she doesn’t eat herself out of house and home as the miles increase  When I was growing up, The Wizard of Oz was one of my favourite films and never have Dorothy’s words ‘I have a feeling we’re not in Kansas anymore,’ felt more true. I’m writing this feeling very pleased with myself for having finished my long run, 17 MILES. This is the longest distance I have ever run, and more than I’d normally cover in a total

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Event Review: Race to the King

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Whether you chose 23.4, 30.2 miles, or run the whole she-bang, Race to the Stones has quickly established itself as a fantastic race event in the summer trail calendar. And for GRTW runner, Florence Theberge, who came first female for the Day one race, the perfect training race for her first ultra the South Coast Challenge in August  The morning of the race was gorgeous, with the temperature already warm at 5am, lovely as a start but promising hot conditions for later for the many runners, joggers and walkers taking part in the RTTK 2018. As I was allocated wave B

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Vegan Curry

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This delicious curry is SUPER quick to make and it’s also raw! Which means it’s perfect for these hot running conditions, while also being really tasty… Ingredients 2 avocados, 2 lemons, juiced, 2 tbsp sesame oil, 2 tbsp curry powder, 4 carrots, 1 apple, 3oz green beans, 1 red onion, 2 stalks celery, 1 red pepper, 2oz pine nuts, 1oz raisins. Method Blend avocado, lemon, sesame oil and curry to a cream in a food processor. Meanwhile, grate carrot and apple, fine slice green beans, onion, celery and red pepper. Add remaining ingredients, stir and serve.

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How was your weekend running?

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Sleep, or more widely, how to maximise your recovery has been on my mind this weekend. This is partly because I was chatting with Jonathan Robinson, exercise physiologist at the University of Bath at the recent Elevate conference, and because it appears to have then cropped up in numerous conversations with clients over the weekend. Time and again, as runners – and particularly if we ‘re also mums and runners, we tend to focus on running only as our training, and perhaps if we’re really good, a bit of foam rolling and yoga. But this is NOT what we mean

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GRTW Recipes for Foodie Runners: Cumin Toasted Chickpea Salad

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Thinking that carb loading means filling your plate with pasta, rice or potatoes is an old fashioned way of looking at nutrition. Keep it fresh, zingy and tasty so you fuel without flabbing out…   Ingredients 100g chickpeas 1 tsp bicarbonate of soda 2 small cucumbers (280g) 2 large tomatoes (300g) 1 small red onion, peeled 240g radishes 1 red pepper, seeds and pith removed 20g coriander leaves and stems, roughly chopped 15g flat-leaf parsley, picked and roughly chopped 120ml olive oil Grated zest of 2 lemons, plus 50ml lemon juice 30ml vinegar 1 clove garlic, crushed 1 tsp sugar Salt and

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GRTW Recipes for Foodie Runners: Lemon Almond Raspberry Loaf

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Make no mistake, this is calorific but if you’ve done a big run, what’s wrong with that? On the plus side, it’s largely made from ground almonds which packs a BIG punch in helping your muscles recover after exercise Ingredients Serves 8. 200g soft butter 200g golden caster sugar 3 large eggs 40g plain flour 140g ground almonds grated zest and juice of a lemon Line the loaf tin with greaseproof paper or baking parchment. Then cream together the butter and sugar until pale and fluffy. Then gently beat in the eggs one at a time, adding flour as you

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How was your weekend running?

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Running can get you fit, help you meet new people and explore the world. But as #milesformatt has shown, it also has the power to do a whole lot of good and drive positive change and action… Looking at our Strava club, this weekend was not about races or parkruns (although there were a fair few of those around too) but about running 3.7 miles in memory of the 2017 Masterchef finalist, Matt Campbell who collapsed 3.7 miles before the end of the finish line at last weekend’s London Marathon. What most people already knew about the 29- year old

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