running Archives - Vanessa Barker Fitness

Posts

Family Fitness- 10 Ways To Exercise With Your Kids This Summer

We all know we should make fitness and healthy eating a priority, but in real life preparing nutritious meals that children will actually eat, and finding time for exercise, is easier said than done!

Balancing everything is not easy, so to help you get more active as a family this summer, I’ve compiled my top 10 ways to exercise with your kids.

There are many activities you can choose from, so you can try them and find what that your family might want to continue doing.

Depending on the ages of your children you might be more restricted as to what activities you can do, however most of the ones we have selected and be enjoyed by most ages.

1. Post Meal Walks

This is a simple and effective way to spend time together as a family and is very easy to complete! You don’t have to be very coordinated or require any special equipment. The reason I have suggested ‘post meal’ walk is this is great time to walk off your meal and reenergise yourself. It’s a great way to connect as a family and feel more refreshed.

2. Bike Rides

This can be enjoyed by all ages. It doesn’t have to be a 10-mile ride anywhere extravagant; a simple ride around your neighbourhood would be ideal. A great way to increase your fitness and tone up your legs too!

3. Roller Blading

This might seem a little odd however it is a great way to get fit and have some fun at the same time. I would suggest finding an appropriate location, as you want it to be fairly flat with as little traffic as possible. There are indoor places you can do this too – however as its summer it would be great to get outside.

4. Old school games, stuck in the mud, tag etc.

These games are classics and you can never get too old for them. They are still fun whether you are ‘it’ or you are being chased down. Great for fitness and dynamic movements, which keep you on your toes.

5. Bootcamp/Obstacle courses

If there isn’t one of these in your local area for you can enjoy, you can make your own! You won’t need a lot and it will be part of the fun (and exercise) to put it together! Old tyres, logs, things to climb, and running between objects will give you plenty to be getting on with! I’d suggest Aldenham Country Park play area for anyone local.

6. Canoeing

This might be something to do with your older children or if your kids are strong swimmers. A very strenuous and exhilarating sport to try. This is something that will require planning and will cost more than a bike ride or playing in the garden. This could be more for a special day out to enjoy as family to mark the day.

There are lots of water sports available at Rickmansworth Aquadrome, or head to Hyde Park and get to work on a row boat or pedalo!

7. Colour Run

Watford Colour Run at Aldenham Country Park

This is a great way to have fun and do something good. Entering a fun run together means you have a reason to train and a date to aim for. You can raise money for charity and get fit at the same time – win win!

And Park Run at Cassiobury Park is every Saturday, so you can get in some practise together too!

8. Rock Climbing

If you head outdoors for this then it’s probably another special day out to have as a family, which is quite vigorous. This would be for older kids as it can be quite dangerous and you would need to have some lessons or at least have some guidance before going out alone as a family.

However The XC in Hemel Hempstead is amazing, and do groups from ages 3 up. I’m about to get trained to become rope competent so I can take my eldest and we can climb together!

9. Ball games

Rounders, tennis, badminton and cricket are all traditional games you can enjoy as a family. Ideal for BBQ events to get everyone involved in too. Great for coordination and fitness, lots of fun as well as team building.

10. Gardening

Something that can be done without getting out of breath. Don’t let that fool you into thinking it’s easy! Crouching down planting flowers or digging up weeds is hard work and you will definitely feel in the next day. The best thing about gardening is you can see what your hard work has achieved! Children can be given their own area to grow food, which will also help with healthy eating!

Whatever you do try to make it part of the family routine- a 2013 study in the Journal of Physical Activity & Health showed that children were physically fit when they perceived at least one of their parents to be physically active. So walk instead of using car, and make visiting the park or going for a bike ride the norm in your household.

There are plenty of suggestions here to choose from and I would love to see pictures of you and your family getting active this summer.

Are there any other activities you think would be great?

Is getting active as a family important to you?

Comment below with your thoughts, as we would love to hear them.

July 11, 2016/0 Comments/by Vanessa

Blog Entries, fitness, postnatal exercise

Think You’re Ready To Run? Read This First!

So, you’re ready to get started. You’ve read my last blog about how long you should wait before running after baby, and it’s time to run.

Running is a great form of exercise- it’s free, and anyone can do it, anywhere. But it’s an advanced exercise. Your feet will hit the floor about 1500 times per mile: that’s your body weight plus the extra g-force, and if you’re carrying any extra pounds then that’s pretty intense.

I can’t remember where I heard this (I definitely stole it from somewhere!), but it’s so true:

So Let’s Make Sure You’re Ready!

I don’t just mean make sure you’ve recovered from giving birth. I mean let’s get your body ready to cope with the stress, and get better results when you do run. Here are 5 tips to get you ready.

1. Incline Walks.

I know, I know. You want to work. Really feel like you’ve built up a sweat, get that kick that only running gives. And you will. Seriously. Hiking up a steep hill is hard work, and it’s perfect for preparing to run.

More so than walking on a flat surface, a good hill will get you using your arms and rotating your body, just like you do when you run. This will help your running technique. It requires loading and control on one leg, like running, but without the impact. And all this means you’re integrating your core and building the strength needed to run.

So if you haven’t yet, spend some time doing hill hikes before you start the running regime.

2. Build Your Butt!

The bum, or glute, muscles, are important for a number of reasons: they help maintain posture, play an important role in reducing the risk of injury (underactive or weak glutes mean more strain on the back, hips and knees), and they help to balance the pelvic floor by keeping the pelvis in alignment.

Those hill walks will do a great job of getting your butt working, and here are a few exercises you can start doing right now to work on your glute strength. Click here to find out where to buy the minibands.

Kickbacks.

I love these because you’re standing up and on 1 leg, so it engages your core too. This exercise really focuses on making sure you get a good extension behind your body. So many runners just fall forwards from one leg to the other, rather than using their glutes to propel themselves forwards.

Side Steps.

These work the butt muscles at the side of the pelvis, so help to keep it stable when you’re on 1 leg. Having strong muscles on the outside of your hip helps to keep your knees in line and prevent injury.

1 Leg Miniband Squats.

A lot of people struggle to keep their knee in line when they stand on 1 leg and it moves inwards instead of staying in line with their toes. This is a corrective exercise where you use the band to pull on the working knee: the muscles on the outside of your hip have to work harder to fight this pull and keep your knee from moving in, thereby getting better at doing this, even when the band isn’t there.

3. Breathing

How you breathe has a huge impact on your core and pelvic floor. I explain how in more detail here, but essentially your diaphragm (your main breathing muscle) and your pelvic floor work together, along with your core. If this system isn’t functioning properly you increase your risk of incontinence when you run.

A really important point here is to make sure you’re not tensing or pulling your tummy in while you run. It’s not always easy to do- when you’re working hard it’s difficult to stay relaxed. I see a lot of runners with tense shoulders, jaws or fists, and tummies can tense up too. This interferes with the natural movement of the core as you breathe and puts more pressure on your pelvic floor.

4. Alignment

This links to your breath- you need to keep your ribs over your pelvis so that your diaphragm and pelvic floor are in their strongest positions.

You also need to keep your pelvis in what’s called a neutral position. This means your bum shouldn’t be tucked under and your back flat (more about this here), but untucked so there’s a slight curve in your low back. If your bum is tucked under then your pelvic floor is left in a weak position and you’re at risk of- you’ve guessed it!- leaks. The butt exercises above will help with this too.

5. Reduce The Impact.

As with anything, build up slowly. Start with slow, short jogs or intervals, where you jog then walk, jog then walk. This gives your body time to adapt and get stronger, so you’re less likely to suffer the result of your pelvic floor giving way as a result of too much, too soon.

Other key things to bear in mind when planning your run:

Running surface.

Grass, gravel and sand will all reduce the impact on your joints and pelvic floor. Try to avoid alwasy running on the pavement.

Reduce your stride length.

A long stride will lead to a heavier landing on your heel, and more impact. Take smaller strides and land with your foot under your body, rather than out in front.

Avoid downhill running.

Downhill running tends to result in a heavier landing and more impact, so try to stick to flat surfaces, or walk down hills.

Vary your workouts.

Include other forms of exercise in your routine to give your body a break. Cycling and swimming are great pelvic floor safe cardiovascular workouts, and a good resistance programme will complement your running, as will yoga or pilates.

If you still feel you need help getting fit to run then personal training can help, giving you a programme to build up to running again, or to complement your existing running routine. If you’d just like a chat about where to go next with your training, or what help you might need, then get in touch here.

March 4, 2016/3 Comments/by Vanessa

Blog Entries, fitness, postnatal exercise

Running Postpartum – How Long Should You Wait?

I get asked this question a lot, so I think it deserves a blog!

Unfortunately there is no simple answer, because EVERYBODY’S DIFFERENT! So you need to start listening to those motivational memes on Facebook telling you not to compare yourself to others- it doesn’t matter that your friend was back running 3 months after giving birth. Someone who was fit before and during her pregnancy, and had a quick labour with no tearing will recover a lot faster than someone who isn’t a regular exerciser and/or had a difficult labour. This is about what’s right for you.

It Takes Longer to Heal Than We Realise

I have seen it advised that it takes at least a year for the pelvic floor to return to full strength , and if you look at the graphic above, you can see why that is! Connective tissues, such as tendons and ligaments, have a slower healing rate than muscle, and there’s a lot of this within the pelvic basin.

This doesn’t necessarily mean you can’t run for a year though!

Here are some guidelines to help you decide whether to start running yet, and signs that you need to slow down.

We’ll start with a hormone called relaxin which is released into your system in the early stages of your pregnancy. Its job is to relax your ligaments to help prepare your pelvis for childbirth, but relaxin doesn’t just affect your pelvis, it affects every joint in your body. And it stays in your system for up to 6 months after birth, or until you stop breastfeeding.

As a result your joints aren’t as stable as they once were. When you run, your entire body weight lands on 1 leg with a G-force of 2-3. So there’s a lot of impact going through those unstable joints. Plus, for those of you who no longer have relaxin circulating: I’ve assessed a lot of clients over the years, and most people have poor alignment in a 1 leg stance. If you wobble when standing on 1 leg, how well will you cope with impact?

Next up is your pelvic floor.

If hasn’t recovered yet, chances are, you’ll wee yourself the first time you go out for a run, and could do yourself some everlasting damage. Even if you don’t suffer any incontinence, if you feel a heaviness down there: stop.

Unfortunately incontinence is accepted as normal by many women. Common, yes, but not normal, even if you just leak a “little bit” when you sneeze or jump. In the majority of cases it can be resolved, so if you have any doubts about your pelvic floor see a Women’s Health Physio and follow an appropriate exercise routine. And no running! If you place pressure on a dysfunctional pelvic floor it’s never going to heal.

Do you still have diastasis recti?

Your abdominal wall forms a sort of pressure system with your pelvic floor, low back muscles and diaphragm. And if you have diastasis, there is a weakness in that system, which means your back is going to be less supported while you run, and potentially there’s going to be more pressure on your pelvic floor too. So focus on restorative core exercises before starting anything high impact.

I know the idea of no running can be hard.

For many it’s not just the physical side (although it does feel good to go for a good run and feel like you’ve worked) but the mental side, as it relieves stress and gives you time to yourself. But remember: this is a phase of your life. It will pass, and it is so small compared to the bigger picture. At some point you will be able to run and jump again, just as long as you don’t rush things now.

Jenny Burrell of Burrell Education explains this brilliantly: You brush your teeth every day, even though you could get dentures implants if all your teeth fell out, but there is no replacement for your pelvic floor!

So, you can start running again, if:

Your pelvic floor is in check.
Your diastasis recti is healed.
You’ve done a couple of months’ worth of work on restorative core exercises, and some whole body strengthening.
You’re at least 4, if not 6, months post partum. This is a minimum- some will need longer.
You’ve invested in a good sports bra (always a must with impact exercise, but especially when breastfeeding!)

What if you’re not yet ready to run?

I have a few blogs to get you started- this one has training tips to get you fit to run, and this blog has my top 5 postnatal core exercises. You can also download my top 10 tips for getting in shape after having a baby here.

February 19, 2016/0 Comments/by Vanessa

Tag Archive for: running