Author

Stephen Morrison

Top 10 Running Books for Inspiration, Knowledge and Enjoyment

It’s time to accept that I will not be running for some time. My knee isn’t yet ready or willing to pound the streets and instead I will spend some pounds reading about the sport I love and miss so much while I sit on the injury bench (or injury spin bike, in my case).

There are so many wonderful books about running available, so I asked my friend and running expert Colin Thomas for his recommendations and we have picked our Top 10 Running Books. How many have you read and which of these books will you add to your collection?

My top 10 running books for inspiration, knowledge and enjoyment.

Born to Run, Christopher McDougall. When I first read this book it was a real eye opener to what the human body is really capable of. The majority of the book is set in Mexico’s Copper Canyons, the true story of Caballo Blanco and the Taramuhara Indians running barefoot for 50 to 100 miles, sometimes for the pure pleasure of it is remarkable. This book kicked off the barefoot running craze which swept through the western world a few years ago and it’s easy to see why. The stories of strength, courage and commitment to running proving once again that we humans truly are Born to Run.

Running with the Kenyans, Adharanand Finn. A captivating true account of the Finn family leaving the comfort of their family home and setting up a new life in the magical little town of Iten, Kenya. Many of the world’s top distance runners come from Iten so much so that it is now known as “The Home of Champions.” This book follows the story of the author’s quest to find out the secrets of the fastest people on earth and if living and training amongst them would revolutionise his own running performance.

14 minutes, Alberto Salazaar. Most people will know Alberto as being the legendary distance runner most famous for his marathon performance known as “The Duel in the Sun” or possibly as the head coach of The Oregon Project. He famously coached Mo Farah and Galen Rupp to Olympic medal success in 2012 and 2016. But did you know that he had a tough up bringing as a boy in Cuba before his family fled to the US? Or more importantly, did you know that he essentially died when his heart stopped beating for 14 minutes while out on the training field? This is an insightful account of how life may give you more than one chance and if it does, be sure to take it with both hands!

Run, Swim, Throw, Cheat, Chris Cooper. Athletics in recent years has been dogged by allegations of cheating and drug abuse. When we see great world beating performances these days is it right to be skeptical or should we just accept what we see as being a clean athlete putting in hours of hard work and dedication? This book gives an understandable account of the science behind drugs in sport. If you have been interested in the Armstrong lies or you are suspicious about some athletes performances then you will love this book. Is the possibility of drug free sport realistic? What next with scientists now gene doping? It’s a scary thought but in reality we have got a very long way to go.

Pre, The Story of America’s Greatest Running Legend, Steve Prefontaine, Tom Jordan. So you have probably seen or heard the famous quote To give anything less than your best is to sacrifice the gift. Well Steve Prefontine certainly gave his best. Pre was a hard running front runner who was almost unbeatable in distances over a mile for 5 years. At the tender age of just 24 he tragically lost his life in an accident and his legacy lives on.

Some people create with words or with music or with a brush or paints. I like to make something beautiful when I run”.

Running Beyond Limits, Dr Andrew Murray. If somebody told you that they were going to run from the North of Scotland to the Sahara desert in Morocco you would think they should be sanctioned! Well that’s what Dr Andrew Murray did for charity (run I mean, not get sanctioned!) and I’m guessing, he might even have enjoyed it. Being a GP, Sports Medicine Doctor, international ultra runner and winner of many endurance races, you would have to assume that Andrew is not insane himself, but at the very least, extremely determined, hugely motivated and largely inspirational (he is Stephen’s hero). This book is an almost diary like account of that journey. In his role as a Physical Activity Champion for the Scottish government, he actively encourages a healthy lifestyle including exercise and hopefully this book can inspire others to get off the couch and find out if their own bodies can start Running Beyond Limits.

Lore of Running, Tim Noakes MD. Sometimes known as the runners bible, Lore of Running is over 700 pages of scientific research, graphs and stats with a plethora of information from Acute Muscle tears to Zinc deficiency with the everything else in between. Perhaps not a captivating story like some of the other books on this list but if there’s something that you want to find out about running, this book is a pretty good place to start.

The Ghost Runner, Bill Jones. This is the true story of John Tarrant, the man they couldn’t stop. He was banned from competitive running for life after accepting a £17 expenses payment as a teenage boxer. However this wasn’t going to stop John. Gatecrashing races, he would turn up on the start line wearing a disguise, throw it off when the gun went and started his run with everybody else. Before long he was a record breaker and one of the greatest long distance runners the world has ever seen.

Feet in the Clouds: A Tale for Fell-Running and Obsession, Richard Askwith. (Stephen’s pick). With road running off limits for a while, this amazing book will have you pinning for the forests and fells of the Lake District. I for one was entranced by the wonderful tales and descriptions of stunning but often brutally demanding races. I dare you to read this book and not consider jumping on the first train or bus to the Lake District.

What I Talk About When I Talk About Running , Haruki Murakami. (Stephen’s pick again). I was given this book as a gift and instantly fell in love with the prose and the passion of Murakami’s writing. In a Top 10 Running Books list full of amazing talent, Murakami is a plodder but exceptionally disciplined and his advice can be applied to life as much as running:

pain is inevitable, suffering is not”.

If you are looking for a bit of running inspiration to kick start your 2017 training plan, be sure to pick up one of these Top 10 Running Books. If bought through one of the links, Stephen earns commission for his Cancer Research Ironman Challenge, so stock up for Christmas and help raise valuable funds.

And, if suitably inspired, why not join Colin and his mixed ability group for a couple of weeks running in Kenya. Either will be sure to get the juices flowing! You can find out more about this arranged, group trip to Kenya at http://www.performancerunningspecialist.net/kenya-training-holiday.html

You can also read all more about Colin’s services at www.performancerunningspecialist.com

November 13, 2016 0 comment

Europe Guest Blogs Travel

3 Reasons to Visit Edinburgh This Christmas with Extra Mile Coaches

written by Stephen Morrison

Although I do love my home city of Glasgow, I do enjoy regular visits to our nation’s capital and in time for the festive fun, here is a wee blog from the good folks at Extra Mile Coaches on why you should visit Edinburgh this Christmas.

3 Reasons to Visit Edinburgh This Christmas

The year has sped by at an alarming rate. With Guy Fawkes Night behind us, Christmas is just around the corner, so you might be looking for some festive inspiration to make your Christmas one to remember. Don’t get caught in the trap of celebrating Christmas the same way over and over again. There are so many fascinating and exciting UK traditions to encounter — and Edinburgh in particular provides a wealth of magical festive experiences not to be missed.

Below, we have collected our three favourite seasonal traditions in Edinburgh that you need to take part in while you’re in the area. The temperature in Scotland can get notoriously low during the winter, so be sure to thoroughly wrap up and think carefully about transportation. Using an Edinburgh coach hire to get from place to place will keep you toasty warm and safe from the elements.

1. Festive Christmas markets

Christmas just isn’t Christmas without a trip to a few outdoor markets, with the scent of clove and cinnamon effortlessly encouraging feelings of festive cheer. Visitors to Edinburgh should certainly pay a visit to St Andrew’s Square, traditionally one of the best places for markets in the run-up to Christmas. You’ll be spoiled with delicious food and drink, and you’ll love the range of traditional crafts, which make for memorable and unique Christmas gifts.

2. Princes Street Gardens

Festive activities in the Princes Street Gardens return from 18th November. On top of the European Christmas Market, you’ll get to enjoy the famous Big Wheel, Santa Land and an outdoor ice skating rink. This really is the heart of Edinburgh’s Christmas, with something for all the family. For those who want an awe-inspiring glimpse of Edinburgh from up high, illuminated by fairy lights, hop aboard The Big Wheel and enjoy your view of the Edinburgh skyline.

Of course, one of the most loved activities to indulge in while you’re visiting the Princes Street Gardens is to take to the outdoor ice skating rink. Situated just under the Big Wheel and the Scott Monument, you and the whole family can glide around on the ice, get your blood pumping and really feel the holiday spirit.

3. Edinburgh’s Hogmanay party

Going to Edinburgh without experiencing the Hogmanay would be a real shame — and if you need convincing, this event has been featured in the Discovery Channel’s “Top 25 World Experiences“. The celebrations last for three whole days, beginning with a famous and enchanting Shetland Viking Torchlight Procession on 30th December. On New Year’s Eve, you can take in the remarkable fireworks display and on New Year’s Day, the bravest among you can take a freezing cold dip in the Firth of Forth. The event began in 1986 as a joke, the implication being that the refreshing sensation will cure you of your hangover. In the years that followed, the tradition was carried on as an act of charity.

Coach hire Edinburgh: safely getting from place to place

If you’re not a local, getting from place to place in Edinburgh might feel daunting. If you don’t fancy driving your party around and sacrificing a drink or two of whisky (and if the idea of public transport fills you with apprehension), you can always consider the option of a coach hire, or an Edinburgh minibus hire with driver. This way, you’ll safely get chauffeured from place to place in a warm, comfortable vehicle driven by a local who knows the best sights to see and places to visit. Not to mention, the cost of a coach hire is generally the most price-efficient option, especially when you’re dealing with a large party. Don’t allow your Christmas spirit get compromised by bad planning!

Whatever you do when you visit Edinburgh this Christmas, we hope you enjoy every second and that you experience all that the remarkable city has to offer.

Disclaimer: This is a sponsored post with the fee going to my Cancer Research Ironman Challenge Fund. That being said, Edinburgh is quite magical at Christmas or at any other time, when there are at least another 25 Reasons to visit.

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November 8, 2016 1 comment

Feet For Life Health

Feet For Life – Taking Care of Our Feet

written by Stephen Morrison

Damn, those are some nasty looking feet.

The podiatrist at Hampden Foot Clinic didn’t exactly say this and at no point did he even give me a look that might reveal any sign of disapproval, but I just knew that behind his really friendly welcome, he would be disgusted at what he was about to witness.

Before I had my first shoe off, I was making excuses and preparing him for the sight that awaited him.

I’ve ran a few miles ( I didn’t tell him howmanymiles) and I possibly haven’t taken as much care of my feet as I should have”.

Even as I said it, i knew that it was a lame excuse. I own dozens (and covet many more) of pairs of relatively expensive running shoes and I have merino wool socks that I take great care in washing. I take great pride in adorning my feet in the latest designs and the brightest colours with only the best running shoes worthy of encasing my feet.

In fact, as soon as I learned from Magic Mandy that some orthosis should help me run, I went out and bought myself the brightest and best shoes that I could find (using my Vitality discount, of course).

my usual idea of a treat for my feet

As a runner (I am running again), I might very well have all the gear, but I am guilty of neglecting my feet and were it not for the Feet For Life campaign, I am not sure that I would have taken the steps that I have.

However, with Magic Mandy (I WILL make this stick) having discovered the cause of my knee pain, I was intrigued to see what other mystical powers podiatrists possessed and deep down I knew that my feet were gradually worsening even though I hadn’t even been running.

This is what brought me to be sitting in Hampden Foot Clinic with podiatrist Graham Bone, a former student under Magic Mandy at Glasgow Caledonian University Podiatry , preparing to treat my feet to some much needed care.

Podiatry is a medical profession and it was therefore not surprising to see that the clinic resembled a hospital theatre or dental surgery. It was white and bright and in Graham’s room he had a tray of surgical instruments….wait, a tray of surgical instruments?

Was I booked in for a £29 podiatry treatment or for an amputation?

Hopefully it would not be the latter, but as an obesity campaigner and someone who is overweight, I am painfully aware of the very real danger that diabetes poses to our feet

But first up, he needed to see the task ahead and if you are reading this at lunch or at dinner, you might want to skim over these before pictures. Or, with Halloween on Monday you might want to print them off to scare the local kids.

Frightful Feet

Graham must be a fantastic poker player, as he didn’t flinch at the sight of my feet. He simply looked them over and then explained what needed to be done and how he would do it.

Although I wasn’t experiencing the usual tell tale sign of itchy toes, Graham explained that the white residue around my toenails was symptomatic of a fungal infection. He would remove the cuticles and a layer of my toenail, using what looked like a drill piece and then apply some anti fungal cream that I would reapply in two weeks using the application technique that Graham coached me to perform.

a wee treat for my feet

He then set about reducing the mass of hard skin that had developed on my heels and along the outside of my feet. While doing so he explained that the hard skin was my foot’s way of protecting it from the force and friction that I apply to it and subsequently he would not remove all of it, unless I wanted it removed. As I am not currently considering a career in feet modeling, I decided to retain some level of protection. He also identified and skillfully removed at least four corns on my right foot which correlated with my tendency to walk on the outside of that foot.

The transformation complete

Even with some hard skin seemingly retained, Graham left my feet dolphin smooth (yes, the departure of Abraham is hard) with a mass of skin that seemed to symbolise the ashes of my past life as a neglector of feet.

sorrynotsorry skin pic

For having seen how Graham has transformed my feet in one session, I have decided that I will take more care of them and undertake some basic daily care.

Rather than just standing in dirty soapy shower water, I will actually bathe my feet at least three times each week. Gordon would have me do it daily or twice daily like brushing my teeth, but I will aim for making it a regular feat first.

I will actually use that pumice stone sunk somewhere deep in my toiletry box and keep that dolphin smooth feeling.

I will wear even more shoes. I have my favourites and I sometimes wear them days on end and when you consider that our produce about half a pint of sweat each day, it’s no wonder that my shoes stink. I will use my ever growing collection of shoes to aid my feet. By alternating shoes, I can hopefully keep my shoes and my feet fresh.

I will get myself a “proper” pair of toenail clippers and use them more regularly.

I will moisturise them (no, I don’t mean peeing on them in the shower) and apply some cream to them every couple of days

And lastly, I will treat them to a massage. Not only as possible content for a future Feet For Life post, but because I genuinely quite fancy it. After all, our feet carry us for miles and deserve the same respect and care that we afford to the rest of our lower limbs. After a race, we queue to have our legs massaged… so why not our feet?

Can you look at your feet (go on, take off yours shoes and socks) and honestly say that they are in good health or do you also have the odd black or fungal nail and some excess skin?

To him whose feet hurt, everything hurts.

My corns are gone and my feet feel great and somehow, I feel much better. I am walking taller and straighter ( see my previous Feet for Life post) and I have a spring in my step.

That Socrates was quite a smart fella.

October 29, 2016 0 comment

Feet For Life Health Running

Feet for Life – Bow down to the Podiatrist

written by Stephen Morrison

I had seen a physiotherapist and an osteopath; I had consulted my personal trainers (yep, I have two) and I had even spoken to fellow runners, but after 10 months and endless numbers of leg raises and squats and even some sessions with the Core Momentum Trainer (that deserves a post of its own) and a stint in barefoot shoes I was still no closer to putting on a pair of running shoes in earnest.

So, when the College of Podiatry suggested that I should see a podiatrist, my only thought was that it might make for another nice Feet For Life post.

I would never have guessed that six days later, I would be out running 5km.

I was referred to Podiatrist Mandy Abbott (now forever known as Magic Mandy) at the Queen Elizabeth University Hospital and right up until I entered the clinic, I wasn’t completely sure what help a podiatrist would be, although she certainly helped me with my obligatory selfie!

Feet for after Life

Sure, I do possess typical runner’s feet and I could benefit with having some hard skin removed, but just how would a podiatrist help me to run again or even walk without pain again?

Well, I soon learned that in addition to being a lecturer at Glasgow Caledonian University, Mandy Abbott also specialises in biomechanics and she offered to review my gait and examine my feet, ankles and knees.

This wasn’t like the standard treadmill gait analysis found in your average running shop. Mandy checked my range of motion in my ankles before asking me to walk up and down the clinic. After what felt like about 300 laps, she told me to stop.

She had seen enough.

I had excess hard skin along the outsides of my feet and especially in the heel. The latter wasn’t a surprise, as I know that I am a heavy heel striker (when my foot lands, it lands heel first), but the explanation for the outer foot was more of a shock.

During my walk up and down the clinic I displayed signs that I have Genu Varum or bow legs as they are more commonly known. I walk on the outside of my feet (supination) and my my lower legs are inverted. This is yet another sign/symptom of osteoarthritis and I am close to finally accepting that I cannot continue living in denial. At some point my knees will require further investigation.

However, at the very least , I now have a more than viable explanation for my knee pain. Something that I have been searching for. With this knowledge, I can move on.

So what does it all mean and why is it causing pain?

medialknee

Whenever I walk or run it is most likely that my tibia and femur are making contact which is increasing my knee degeneration and causing the associated pain. I am also possibly stretching the lateral ligaments and this might explain my reluctance to attempt any movements that involve bending or twisting my knee.

Training sessions with Scott Devenney (using the HUB and the CMT) prove that I can perform lunges and that I can apply load to me knee. I will continue to train and I will keep strengthening my body and lowering my body fat. This will all help me move better and without unplaced fear. I will not lunge into anything too quickly, but I will lunge.

As as well as an explanation for my mobility issues, Mandy also recommended and provided me with an orthosis for my shoes. It has a lateral wedge that will enable me to walk with less pronation with the force of each landing being absorbed more centrally thus increasing knee joint stability. It will also help with my knee alignment and increase the space between my tibia and femur which should help ease my symptoms and reduce the pain.

The thin edge of the wedge

This a temporary orthosis that Mandy fabricated in a matter of minutes and should it continue to work, I will look into getting a more long term orthosis produced. I don’t particularly want to wear an orthosis for the rest of my life, but it is much more preferable than walking in pain and not being able to run again

Mandy provided me with something else too. Hope. Hope that I will run again and hope that my dream of being an Ironman isn’t over before it even starts.

Even after only a week of wearing the orthosis and making a conscious effort to walk that little bit more straight, the frequency and the intensity of the pain has decreased. It hasn’t gone completely, but it is no longer ever present and I don’t feel that it is restricting me as much as it has in the past.

I ran!!!!!

So much so, that when my girlfriend Teresa suggested that we go for a short run this week I agreed. Without hesitation. It wasn’t fast but it was pain free and even after 5km I felt that I could have kept going. However, taking small steps has always been my approach and 5km was far enough for my first run.

I’ll rest my knee and I will look forward to my Cancer Research Tough 10 event on November 6th for which I am an Ambassador. It will be my first (and possibly only) event of this year and although I will not be fast I will run and after 10 months out, I hope you all appreciate just how much this means to me. I’ve lost and given up a few things in the past year and I had begun to believe that I would never run again.

I will run!!!

It’s too soon to say that I’m back and I doubt that I’ll ever again fully consider myself as a runner, but I can and I will run. And I will be an Ironman.

And if that wasn’t good enough, Mandy provided me with an excuse to buy new running shoes. With my supination and bow legs, my current shoes are undoubtedly worn away on the outer edges and it is in my best interests to replace them (I’ll ignore the fact that I do already own several as yet unworn pairs). My first pair arrive on Wednesday.

When I partnered with the College of Podiatry to promote the Feet for Life campaign I never envisioned that it would be a podiatrist that would hold the key to my knee pain and to me running again. I simply wanted to show that our feet deserve more attention and more care. Now, I also want to show that Podiatry is about much more than treating athlete’s foot or removing corns…..although that will probably be the content of the next Feet for Life blog.

October 23, 2016 4 comments

Guest Blogs Running

How to Breathe When Running – Steven Bonthrone

written by Stephen Morrison

At the end of this month I will be attending an “It’s All About the Breath” seminar with my Triathlon “coach” Mark Russell. Breathing is something that I take for granted (don’t we all?), but deep down (in my lungs perhaps) I know that I can do it better.

So when running coach and Faster Master Trainer, Steve Bonthrone suggested a post on How to Breathe When Running, I didn’t waste a breath and immediately said yes.

IMG 0002 2 3

Steve Bonthrone is a Personal Trainer and Running Coach in Perth, Scotland. Steve first got into fitness in the late 90’s after a back problem prompted him to get fit and he did this by training for and running the London Marathon. Completing the marathon changed his life and inspired him to quit his job as a pizza chef and trained to become a Personal Trainer so that he could inspire others to go after their dreams just as he had done. He still runs marathons to this day and also coaches runners in his 0-5k and Run Faster groups. His motto is “Anything is possible if you can dream it, believe in it and willing to work hard to achieve it”.

A question that is often asked is “how should I breathe when I run?” Sounds crazy eh? In and out has been the tried and tested method used by humans for centuries so if it isn’t broken then why fix it? Joking aside, breathing is a big issue for many people when trying to run so if you’re reading this and find breathing difficult when you run, keep reading and I’ll hopefully help you solve the problem.

How do you breathe when you are running?

If breathing is an issue for you when you run then there’s a very good chance that you’re running too fast or to put it another way, the intensity is likely to be too high for you. If you’re trying to breathe in through the nose and out through the mouth when you run and the intensity of your run is high then breathing that way is going to be a bit of a challenge that will likely result in you having to stop. This can be very demotivating, especially if you’ve been inspired to run by watching friends run or hear of how others are buzzing after a run yet you feel like you’re struggling and a natural reaction could be to quit as running doesn’t seem to be for you.

What if there was a better way to do it? What if there was an easy way for you to be able to run and begin to love it just as you’ve seen lots of others do it?

There is…..slow down! You may be thinking that you run slow enough as it is and if you were to run any slower, you’d almost be walking. If that’s what it takes then that’s ok but I want you to know that you won’t always be there and you’ll progress much quicker.

I should say at this point that the majority of the population make the same mistake when they start running so you’re not alone. There are many reasons for this. First, much of what we read in articles and from other runners is about pace and distance but seldom about how the pace should feel. Secondly, most of us are used to going to fitness classes that are high intensity so the natural reaction when trying running as a form of exercise can be to replicate that intensity we’re used to however, that doesn’t always work very well.

It’s natural to think that when we go running that we should go from A to B in the quickest time but what if that strategy is actually holding us back rather than taking us forwards? Like many other things, when starting out, we should be looking to master the basics before trying to do what everyone else seems to be doing.

What should you be doing then?

Let’s be selfish here and let’s focus on you and how your pace feels when you run. The first step would be to feel comfortable when you run and your breathing should be relaxed enough to be able to hold down a conversation or if you’re running alone, be able to sing a line of a song between breaths. It’s up to you if you want to sing that line out loud or just in your head! The aim should be to build the distance and be able to run a distance always feeling you can keep on going. The feeling of being able to keep going at any time will also give you a lot more confidence in your run where maybe there was a feeling of a struggle before.

It’s important to remember that slowing down doesn’t mean that you are taking a backwards step. If anything, you are taking a sideways step in order to take a greater leap forwards. Slowing down a little bit means that the demands on your lungs won’t be as high and you’ll be able to run for longer before you feel tired. Would it help to know that Triathletes Alastair and Jonny Brownlee spend about 90% of their training at conversation pace? Even if said conversation would put many of us to sleep:

“We keep our motivation up by chatting all the time,” says Alistair. “Even when we’re running or cycling. We talk about football, ideas, what’s going on in the world. I’m very conservative, really. I believe in lower taxes and fewer rules. Sometimes we talk about that.”

What to do now?

On your next run, try paying more attention to feeling comfortable when you run, feel like it’s easy, that you can run for an indefinite period and see how that feels for you. It might take a bit of patience to get used to it and if you do it consistently, you will progress quickly and it won’t be long before you’re running further at a quicker pace than what you were doing previously where you felt it hard work.

Happy Running and Run Happy!

October 21, 2016 0 comment

Health Obesity

World Obesity Day & the Soft Drink Industry

written by Stephen Morrison

Today is World Obesity Day and by 2020, 3 in 5 of England’s most deprived boys will be overweight or obese.

It is a shame that World Obesity Day, much like yesterday’s World Mental Health Day, should even exist, but they both do provide an opportunity to share important messages that highlight the need for action.

The alarming new figures from the Obesity Health Alliance (OHA) above, released today on World Obesity Day, show a looming significant weight gap between the poorest and wealthiest primary-school aged boys living in England ( I see no reason why this would not be the case also in Scotland). Three in five (60%) of the most deprived boys aged 5-11 are predicted to be overweight or obese by 2020, compared to about one in six (16%) of boys in the most affluent group

According to the OHA, eating or drinking too much sugar is a key reason for consuming extra calories and is therefore a cause of obesity. Sugar currently makes up 13% of children’s daily calorie intake, while the official recommendation is no more than 5%. This is why the OHA fully supports the Government’s Soft Drinks Industry Levy, which is an important step to help make our children healthier. The alliance is also calling on food manufacturers to comply with the Government’s programme to reduce the sugar in food eaten often by children and wants to see loopholes closed to protect children from exposure to junk food marketing online and on TV.

As Robin Ireland, Chief Executive at Health Equalities Group and member of the Obesity Health Alliance, said:

From a young age, children are developing a taste for high sugar, salt and fatty foods that is difficult to break once established and as a nation, we all have a responsibility to help shape children’s diets. Sugary drink consumption levels tend to be highest among the most disadvantaged children who are hit hardest by obesity and tooth decay. The health gains from the soft drinks industry levy will be biggest for our most deprived children.

I have presented my view on health inequalities in my Faculty of Sport and Exercise Medicine Lay View, so these findings are unfortuanately of no real surprise to me.

However, what did surprise and stun me were tweets emanating last week from the British Journal of Sports Medicine (BJSM).

@BJSMplus celebrated the donation of a recycling unit to the University of British Columbia by showering Cola Cola with praise and even promoted them as a partner in battling obesity.

That a publication and institution so dedicated to promoting Sports and Exercise Medicine should fail to recognise how inappropriate these tweets are and instead defend Coca Cola is both disheartening and disappointing. I count my two blogs for the BJSM amongst my greatest achievements and although this might bring an end to any further collaborations, I have to speak out.

The BJSM have to lead by example.

We all have to consider the support we give to businesses whose goal it is to sell more of the products that potentially cause us harm, regardless of the support they regularly provide to help encourage more of us to be active or to our athletes.

Last year the New York Times reported that, according to health experts, Coca Cola spend huge sums to:

deflect criticism about the role sugary drinks have played in the spread of obesity and Type 2 diabetes.

Coca Cola are by no means the enemy and they should be included as a stake holder in all discussions on sugar consumption. However, while organisations such as the British Association of Soft Drinks attack the Levy, we need to distance ourselves from them.

The University of British Columbia and the BJSM may have innocently shown their appreciation for the generous gift of a recycling unit, but we all have to consider the message that our associations send out as well as the actions we take

And we need to take action now!

Chris Askew, Chief Executive at diabetes UK, said:

Not taking action now will result in the NHS forking out monumental amounts of money for largely preventable conditions. This is why it’s so important to implement the Soft Drinks Industry Levy, manufacture healthier food, and close the loopholes of junk food marketing to children today, so our future health, workforce, and NHS can stand a chance tomorrow.

Our children deserve better. We, as adults, organisations and governments need to make their future health a priority.

The Soft Drink Levy is a policy that will hopefully directly help those that are most disadvantaged, but it is only one thing. If Coca Cola and the other soft drink manufacturers want to truly be considered as partners in the battle against obesity, then they need to show support for the Levy and work with it rather than against it. O

I hope that, in years to come, we don’t need to have a World Obesity Day, but for that to happen we need to take more action and we need to consider the alliances we have built and whether or not they are for the greater good.

Disclaimer. My fondness of Diet Coke is well documented and I am not suggesting that we ban soft drinks.

October 11, 2016 0 comment

Triathlon

Ironman 2018. Identify Your Dreams and Work Backwards

written by Stephen Morrison

“Identify your dreams and work backwards, using milestones to track and celebrate your progress. Progress doesn’t have to be becoming the best, but simply by becoming better. Better today, than you were yesterday and better tomorrow, than you are today.”

This is an excerpt from my Faculty of Sport and Exercise Medicine Lay View and it will guide me on my journey from Fatman to Ironman

These words were original spoken by Frank Dick OBE. As the President of the European Athletics Coaches Association and one the world’s top sport coaches, he knows a thing or two about training great athletes.

I am not nor never will be a great athlete, but my dream, as revealed in Man V Fat, is to be an Ironman, even if it does take me the full 16hrs and 10 minutes allowed (although I do hope to complete it a little faster) to complete it.

With the Kona Ironman 2016 World Championships happening as I type, it seems as good a time as any to lay down my plan for Ironman 2018.

Before anything else, I have to decide on an event. Ironman is a truly global event, but as I am fundraising for Cancer Research, I wanted to minimise costs, so I first looked for events in the UK.

Unfortunately, the UK options are Bolton and Wales and while I have nothing against either location, I am from Glasgow and the prospect of competing in the rain isn’t appealing. I may come across as a fair weather athlete, but my fellow Glaswegians (especially Travis) and anyone in Manchester and Cardiff will understand my desire to avoid the rain. So somewhere with some sun and warm water would be nice.

I am not expecting an invitation to Kona, anytime soon, and while a return to Noosa, Queensland in October 2018 would be wonderful, I have to look closer to home and Europe. In addition to warm water. I would like somewhere nice to celebrate and recover.

Everything points to the wonderful island of Mallorca in September 2018 as being my final destination.

The 26.2 mile run might even be pleasant…..ok, maybe not.

The run route is relatively flat (and lined with palm trees!!); the swim, in the Mediterranean is both seawater (i.e floaty) and relatively calm (and warm), while the cycle contains some amazing switchback roads and a wonderful backdrop.

Mallorca is a popular base for triathlon training and I might need to arrange a wee reconnaissance visit to the island and sample some cycling on these awesome roads.

What goes up, has to come down

With Ironman Mallorca normally held in late September, I have approximately two years to prepare. No, that doesn’t mean twenty months to procrastinate about my preparations and then four months of panicking about the lack of them, it means twenty-four months of discipline, determination and dedication.

The three “D’s” that help make so many East African runners so successful.

It isn’t their DNA, their diet or the altitude, it is their attitude that makes them winners and I have to adopt it.

The countdown to Mallorca starts now and I cannot lose focus. The past two weeks have seen my training stutter as I have been sitting an exam and caring for my mum. As I type this, I recognise the need to decide upon a plan and stick to it.

So having identified my dream, it is time to work backwards. I reckon that my milestones should be at least one Olympic Triathlon, a Sprint and possibly some Duathlons, Open Swimming and Cycling events

However, If I am honest, I don’t actually have any idea what it takes to prepare for a 2.4 mile swim, 112 mile cycle and 26.2 mile run, especially as I am not the greatest swimmer or the most confident of cyclists. At the moment, I am not even a competent runner.

I’ve done some Internet searching and the general consensus is that two years should be enough time for me to prepare. However, I will seek support from the experts at Triathlon Scotland and from Ironmen (and women) such as Mark Russell and Team GB Athlete Anna Symms. Both have generously offered to guide me and help prepare a proper schedule. One that will prepare me for the greatest challenge of my life, but one which will also recognise that I have others roles and responsibilities that present their own challenges.

There will be no intense or special training for me, just a consistent approach to being better tomorrow, than I am today.

And regardless of my training and event schedule, there are some essential milestones that I need and want to achieve:

I want to lose at least five stones of fat. I am currently sitting at 250lbs and having been 180lbs in 2012, it is a good weight for me and hopefully I won’t look too ridiculous in a tri-suit.
I also want to build more muscle. Ironman is an endurance sport and I need to be both physically and mentally strong.
I need to learn to swim and swim well. Currently, the 2.4 mile swim is the most daunting aspect of the Ironman for me and it will possibly make me or break me.
I need to master the art of the transition and learn the rules of triathlon. I won’t be trying to beat the Brownlee Brothers, but I do not want to attract any unneeded time penalties.
I need to remember to book a place. Ironmen events are becoming even more and more popular and they sell out almost as quickly as they open.
I need to raise as much as possible for Cancer Research and everyone can contribute here at Stephen’s Ironman 2018 Challenge for Cancer Research.
Finally, I also want to raise more awareness of the links between obesity and cancer. Too many of us believe that we are fit and fat and fail to understand the real danger that carrying extra weight can bring. Hopefully my efforts will inspire more to follow their dreams.

So, Mallorca Ironman 2018 is the dream and there will be many milestones to achieve and many barriers to overcome. It will not be easy and it will not be something that I will take lightly. There is much to do and I hope that you will continue to follow my progress here and at Man V Fat.

And remember, anything is possible.

howmanymiles

October 9, 2016 5 comments

Obesity

The Race Is On. It is Time to go Faster

written by Stephen Morrison

It was the usual night before the Great Scottish Run weekend.

I had arranged (and photographed) my kit, set my alarm and, as usual, I could not sleep. The weeks leading up to this had seen me frantically trying to get event ready and if I was honest, I would have to be the first to admit that I hadn’t put in quite enough hours. The days leading up to it hadn’t see me in the greatest of health and my old doubts were resurfacing. I wasn’t fit enough. I wasn’t ready and I didn’t belong in a such a talented field.

At times, I am my harshest critic.

However, I am also a firm believer in the power of the occasion in bringing the best out in people and I would also be surrounded by friends.

So, come morning, I jumped out of bed and began my morning ritual of having breakfast, getting ready and gathering all of my paperwork before rushing out the door to catch the train to town. I had not been this anxious or excited about an event for years and it reminded of my very first Great Scottish Run Half Marathon.

However, unlike many of my friends, I was not preparing for the Great Scottish Run and the more observant of you will have noticed that my race bib, in the picture above, isn’t in fact a bib. Go on, have a closer look.

It was the cover of my Level 2 in Fitness Instructing manual.

For the event that I was about to participate in was no race. It was my Level 2 in Fitness Instructing assessment.

For too long, I have only been an obesity and inactivity adviser and activist. Sure, I have launched events and I have helped to change a few lives, but I dream of helping even more people. I want to provide the same support that people like Jen Wilson and Scott Devenney have provided me with. I want to help the overweight and obese lead healthier and happier lives. I don’t only want to inspire people, I want to directly support and motivate them.

I want to educate, encourage, enable and empower people using empathy and my experience of being morbidly obese and inactive.

I mentioned Jen and Scott for a reason. Not only are the exceptional personal trainers (PTs), they are genuinely passionate about helping others. They are also now friends. They and many of the PTs that I respect have all trained with a specific company.

That company is Faster Global and at the time when I started working with Great Run and the Faculty of Sport and Exercise Medicine, I was also introduced to John Hardy who offered me an opportunity that I have taken three years to believe that I was ready for.

John Hardy recognised and respected my passion and my determination. He saw something in me. More importantly, he believed in me and he waited for me. Over the last three years, he has chipped away at my insecurities and he (and Scott) finally made me commit to realising my other dream and to attend the weekend assessment.

Now, I am a qualified Level 2 Gym Instructor, and by the end of the year, I will be a qualified Level 3 Personal Trainer. Then, in 2017, I will learn even more and become a member of John’s FTE team, where I will join over 130 of the finest Personal Trainers in the country.

I will then answer the question of Can Fat Men be Personal Trainers (although, I will obviously be well on the way to becoming an Ironman, by this time) and I will change lives. Many lives.

October 3, 2016 0 comment

Health Obesity

Energy Boosting Snacks for Work and Home

written by Stephen Morrison

One of the reasons for my weight gain of late is that I don’t eat enough.

Whoa…I hear you say, how can I, howmanymiles, gain weight by not eating enough? Am I some sort of freak of nature who defies the principle of calories in vs calories out?

Well, let me expand (much like my waist). Recently, I dropped some hours at work. Not to become a full-time blogger or even to allow me more gym time. It was to help me manage my caring responsibilities. I look forward each day to welcoming the boys home from school and unfortunately, I have also become accustomed to looking forward to my 3-4pm feeding hour. Which sometimes drifts on to 5pm and even 6pm as I make and taste dinner for the family.

Despite my best efforts, I am not going to bed earlier and I am certainly not getting up earlier in the morning. Each day, it is a mad scramble to get washed, dressed and out to work. No time for breakfast and no time to prepare lunch.

Not that I actually get one. I only work five hours a day and wait until I come home after 3pm to feast. So, to more accurately explain my weight gain, I should say that I don’t eat enough in the morning. I certainly make up for it later and then, when full, I often struggle to do a workout.

And with an Ironman (you did read my Man V Fat post, didn’t you?) to prepare for, I need to find ways to find time to eat in the morning and at lunch.

So, when the good folks at the meeting software provider GoToMeeting sent me their 15 Snacks to Boost Energy and Productivity Blog to read and share, I was instantly drawn to the information and the infographic it contained.

According to the author, Wendy MacAuliffe, part of the reason for my 3pm munchies is due to my circadian rhythm. She states that:

Our circadian rhythms (which influence our sleeping patterns) can also be responsible for creating the munchies. That’s why just as the afternoon slump hits, we go to make ourselves a cup of tea, and reach for the chocolate digestives!

It all starts to make sense. It isn’t that I am a glutton or have a really, really sweet tooth, it is because of that pesky circadian rhythm.

Listed, in the infographic, were 15 protein and fat packed energy boosting snacks that I could sit on my desk and tuck into while working. Not only, would they help me avoid snacking on unhealthier foods later, they would provide me with a much needed energy boost. Something that both my Ironman aspirations and my boss might appreciate.

Admittedly, some of them don’t excite me, but I have to admit, it has been too long since I last ate hummus ( I once lived on it while living on a Kibbutz)

Have a look at GoToMeeting’s suggested energy boosting snacks below and let me know if any of these end of on your desk . I would love to see tubs of nuts, bean and kale crisps replace the almost endless supply of cakes and biscuits in my workplace. And hey, you can still have chocolate, just the dark stuff.

This post was sponsored by GoToMeeting and for posting it, I was paid a fee. As part of my Ironman challenge is to raise awareness and funds for Cancer Research, I am donating the said fee (might need to get a tax adviser to advise on all my blog fee donations) to them

October 2, 2016 2 comments

Free Events Try-Athlete

Get Fit For Free with NeverStopGlasgow and The North Face

written by Stephen Morrison

Put your hands in the air, if you just don’t care.

Care too much about paying inflated fees to get fit that is! Just last week, a feature in the National expressed how wealth (or even a lack of it was) was a barrier to participating in sports and physical activity. When wages (if you are lucky to have one) aren’t increasing but the cost of everything else is, then it can be hard to justify spending £8.00 on a weekly class.

Thankfully, I have yet another one of my “get fit for free” posts to share with you.

Our good friends at The North Face on Buchanan Street (and nationwide) are following up on their free and popular NeverStopGlasgow trail runs with some NeverStopGlasgow fitness sessions.

Over the course of four weeks, you can attend any one (or all) of the Wednesday night NeverStopGlasgow training sessions that will help your prepare for the Great Scottish Outdoors. Or in my case, the Tough 10 Cancer Research event in Edinburgh (don’t forget to enter my free competition for free entries).

Whether you are a skier, climber, runner or Munro bagger, having sufficient strength and endurance to get you across the finish line (or on top of that peak) is vital. Each session will be tailored to provide you with the physical skills to climb any mountain , even if that mountain is more of a hill and you are just out with your family in the local park.

Come together to train and to have fun

And with only twelve weeks until Christmas (summer has officially gone), it might prepare you for climbing out of taxis in little black numbers or with sliding across dance floors in your smart suits. What will you train for?

NeverStopGlasgow is not only for elite Mountain Athletes. It is open to all and everyone participating will come away with increased fitness and hopefully increased confidence. In fact, if you attend all four weeks, starting this Wednesday at 6.15pm, you will come away with more than that.

The North Face will give everyone who attends four consecutive weeks a special gift from Mountain Athletics (a Thermoball jacket would be nice!), so don’t delay and get signed up for what promises to be fun, challenging and ultimately rewarding.

Just follow this link and sign up for free at a session near you. In addition to Glasgow, there will be events in Edinburgh, Newcastle. Liverpool, Leeds, Manchester, Birmingham and London (obviously). As a blogger and physical activity activist, I often complain that brands don’t bring their events to Scotland. Can we show them that there is a demand and that Glasgow is NOT the sick man of Europe? NeverStopGlasgow

Thanks to Ben Read Photography for the pictures and to North Face for putting on these sessions. I have not been paid to promote this.

October 1, 2016 0 comment