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Heat the Homeless

On any given night, approximately 2,000 people are given shelter in Glasgow’s homeless accommodation, but worryingly hundreds more are sleeping rough on our streets each and every night.

And with the bite of winter now upon us, many are in very real danger of freezing to death as temperatures plummet.

There are some great initiatives in the city, over the winter, such as the wonderful Glasgow Winter Night Shelter , but sadly they have been experiencing increasing demand buy lexapro for accommodation and are increasingly turning people away.

While many agencies, including Glasgow City Council, are coming together to form a Glasgow Alliance to End Homelessness there is more that can be done.

That’s why myself and a of group of like-minded friends have decided that they can no longer walk past people shivering in doorways and that we, and that includes YOU, can do something about it, THIS winter.

We can provide much needed warmth and insulation from the elements by donating sleeping bags.

We can Heat the Homeless

So, look in your loft, cellar or cupboard and drag out those unused sleeping bags or, if you are an avid camper, why not donate your old sleeping bag and treat yourself to a new one?

All sleeping bags can be handed in to Langside Parish Church on Ledard Road, Battlefield up until Saturday 16th December and they will be distributed to those on the streets in the run up to Christmas

If you don’t physically have a sleeping bag to donate, you can still help. Every donation, small or large, made to this Heat the Homeless JustGiving page will go towards purchasing mats and bags for the rough sleepers of Glasgow.

It is estimated that each sleeping bag (suitable for the Glasgow winter) and mat will cost about £50 and if we can raise £2,500, we will be able to help an additional 50 rough sleepers.

This will not end homelessness and it will not address the complex issues involved. However, it WILL provide some warmth and goodwill over this festive season and we can save lives.

So, please give what you can and help Heat the Homeless this Christmas and keep up to date at our FaceBook page.

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November 22, 2017 0 comment

Health Journey Physical Activity Triathlon Try-Athlete

Ironman 2018 Update: It is not the end, only the beginning

written by Stephen Morrison

It is no secret that as a fitness blogger and Ironman 2018 in training, my current fitness levels and weight often (ok, all of the time) make me feel like a fraud

Circumstances outwith my control have placed limitations on my training and my own insecurities and beliefs have prevented me from taking the necessary steps to keep myself active and to get me to a healthy weight.

I have had my reasons but I have also made excuses.

Fear of not being able has made me afraid to try. I have coasted along at a steady weight but not a healthy weight. Thanks to Lululemon Glasgow, I have a wardrobe of stylish and oh so comfortable xxl and xl clothing whie I have a partner who loves me unconditionally (on the condition that I do more housework).

No more complaining about ugly clothing for obese people

I have also set goals too far in the future and too extreme for me to realistically achieve (especially given a recent development) and I have settled into a comfort zone that did not require me to sweat and I had forgotten how much I enjoyed being active. I had forgotten how to have fun.

Instead, I had become angry. I was angry at my own shortcomings and at the world, in general. I had attacked network marketing brands and I had challenged the lazy and fat shaming attitudes of sections of the media and the fitness industry. I had made an impact, but sadly I had also made myself extremely unhappy.

Then, one morning, the postman (it was a man, I saw him) delivered an envelope that reminded me of my goals.

To encourage, empower and to enable others to be healthier and happier. If I could not inspire myself, how could I inspire others?

The envelope contained my Level 2 Fitness Instructor certificate and it was the stimulus I needed. I got in touch with my mentor, John Hardy of Faster Global and agreed a plan for my Level 3. Faster will get me there, although I might need to take it slowly, as I have other pressing priorities.

From 354lbs to Fitness Instructor

Now, I am not sure if I will ever be a practising personal trainer, but with a Faster education, I do know that I will know how to move better and how to move others to move more. Whatever route I decide to pursue, I know that that they will be behind me.

But first, I have to get behind myself. I have to decide what my priorities are and make sacrifices and hard decisions.

My dream has been to be an Ironman, but recent events have made me question my ability, my resolve and my future. It also made me think about a blog post from an amazing blogger and triathlete that I follow.

Lucy at “PaddlePedalPace” is an experienced triathlete and her reasons why she wouldn’t commit to an Ironman have resonated with me.

While others may be able to juggle their commitments, I need and want to spend more time with my family. I enjoy being both a triathlete and a try athlete and while I will still swim, cycle and and run, I am going to concentrate on having fun and enjoying shorter triathlons (for a while, at least).

My dream of being an Ironman in 2018 has once again been pushed to the back of my priorities and instead, I am simply going to focus on getting fit, losing weight (again) and enjoying life. And I’ll always have this Ironman in my life.

The closest that I will get to an Ironman in 2018

With the weight of Ironman 2018 lifted, I have felt a renewed sense of purpose and renewed hunger. I looked up my Top Tips for Losing Weight post and decided to make a few small changes.

The first was to move more. I made myself get up and get out for short runs, in virtual tandem with my blogging pal Helsbels. These are only 10 minute runs, but they are helping me to build confidence and are a good way to keep me moving.

It was good to get out for a run….even if only for 10 minutes

With Pedal For Scotland looming, I have also been using my bike to transport me to medical appointments. These short runs and commutes alone will not undo the damage done but it was a start and slowly my determination has returned.

Wet We Wet

Downpours of rain have not dampened my spirits and the forgotten urge to move slowly, but surely has replaced my desire to do nothing.

I have also started to lift more. I use kettlebells, a pull up bar and my own body weight and I have started to feel stronger. My eyesight condition (still under investigation) means that I cannot not train too excessively, but I have made training a part of my life again.

It’s time to get swinging

My final act was to look at my diet and to make a change that I felt would be in my health’s best long term interest.

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Yes, we decided to move to a more plant based diet with red and processed meat removed from our shopping list. We have replaced bacon with beans and and parma ham with pulses; we have changed to almond milk and we have moved from crisps and sweets to fruits and and nuts.

It has not been overly difficult and most shops have dairy free alternatives and eating out has not been a hardship. I especially enjoyed this vegan haggis at Gusto and Relish

This was before I was told that there were mushrooms AND kidney beans in this!

Despite the vegan strawberry scone and almond milk matcha tea below, my weight is slowing falling and I am feeling more energetic. The combination of moving more, sleeping more, eating healthy fresh food and, trying to be more positive has had a tremendous impact on how I am feeling.

This plant based diet malarky is a piece of cake

What changes can you make that will help you feel better in this journey we call life? What activities can you try and what are the barriers that you feel are stopping you from being healthier and happier?

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August 29, 2017 5 comments

Physical Activity Travel

Active Holidays and the Expedia Hotel Edit

written by Stephen Morrison

Whether it is practising Yoga in Mumbai, sea kayaking in the Whitsundays of Australia or trekking in the Tatras of Poland, we always try to ensure that we have active holidays and we walk everywhere. Just look at this week of steps spent in Paris.

We kept the boys on their feet

Not only because it is invariably fun for all , but because we want the boys to view being active as a norm and also because we think that the best way to enjoy a region, as a family, is to explore and experience it in as many ways as possible (wee Jack especially enjoys his personal human water taxi).

My sea based Uber service

One of the ways that I especially enjoy is running. Or, at least, I used to and hope to in the future (injury and ill health have kept me away for too long).

You might have read my posts about my active holidays and my running in the streets of Rome and Sorrento and I might have once or twice mentioned that I once ran a marathon in Copenhagen, but I also try to take steps (literally) to ensure that I can run in every country and city we visit.

When you realise Rome is built on hills

My running shoes and kit are always the first packed (can’t forget my Garmin charger) and while Teresa is scouring hotels and flights, I am researching races and events. More than once, I have abandoned my family on the beach to go off running and while this might seem selfish, please check out the size of the bling (and I still had time to sunbathe).

Putting my feet up after carrying this medal home

Finding races within holiday dates can be a bit hit and miss (I missed the Hvar Half marathon by two weeks), so a quick search on the internet will provide you with an abundance of tested run routes on sites like mapmyrun and sometimes, the best runs are when you just lace up and head out and have no idea what to expect at the end of the road.

Reaching the town’s and my own limits with this morning run in Croatia

However, as I become more experienced (and more conniving), I am learning that influencing Teresa’s hotel choices can make my plans for a run easier.

A hotel with good facilities close to a race or a recognised run route means that I can disappear for a few hours, usually early in the morning, safe in the knowledge that my family will not miss me too much (or at all, knowing the boys) as they sleep soundly in their beds or relax by the pool or beach. I get to see the sun rising, cities coming to life and countryside yet disturbed by hordes of tourists.

It’s all mine!

This has worked to my advantage in countries all over the world and when Expedia approached me to write an article on City Hotels for Outdoor Running for their new Expedia Hotel Edit site, I did not have to think long or hard about the wonderful hotels that I have stayed in and the amazing runs on their doorsteps. The only difficulty was picking five. The Expedia Hotel Edit page is full of quirky hotel ideas for sun lovers, view lovers and even yoga practitioners. Our Danny was especially intrigued by the aeroplanes converted into hotels.

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Have a wee look at my five recommendations and let me know how you plan your running or active holidays and adventures abroad or at home.

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August 25, 2017 0 comment

Obesity

Before Buying into Ariix, Read this Slenderiiz Review

written by Stephen Morrison

Ever since the Great Run and Herbalife Campaign, I have become much more aware and more suspicious of networking marketing (just pointing out my bias up front). Organisations such as Timeless Vie and Bot Watch are great resources if you want to read more about how they target the vulnerable and leave many far from healthy or wealthy.

Herbalife are just one brand and you may be familiar with others such as Juice Plus and Forever Living.

Recently, I have noticed more and more posts on social media about skinny coffee from Valentus and I was delighted to see that many were deserting it; realising that it had zero evidence and, from their accounts, that it was not even registered in the UK.

One such seller was Charlotte Thomas. I read about her online and she spoke strongly about integrity and how it was more important than money. She had this to say about Valentus:

Charlotte just oozes integrity

Although some might argue that being busted by Trading Standards might have prompted her actions, given that she had happily sold the unproven coffee for six months, I feel that it was brave to speak out in public about a product and company that she had only the month before been praising.

Don’t we all just love coffee?

So, when this job creating entrepreneur with integrity spoke excitedly about a new product whose scientific research she was this time certain about (we all make mistakes), I just had to find out more. As someone who has struggled with my weight for most of my life and who has always dreamed of being a #bossbabe , I saw this as an opportunity of a lifetime.

After all, she did cite “Fact” and who am I to argue with that?

Charlotte is certain that this product is backed by science. Fact.

However, life has taught me to be cautious and I asked Charlotte for this evidence and science for a Slenderiiz Review. She kindly sent me links to case studies and to product details, but sadly no scientific research. Here was me waiting to be as impressed as she was and unfortunately, there was no evidence to be found.

I pressed further and was added to the DNA 24 First Look Facebook Group where myself and 3,500 others were being educated about the Ariix product Slenderiiz.

There were videos galore and one interesting post from Erika Elmuts who serves on the Ariix Scientific Advisory Board. If anyone could provide the science and evidence, it would be Erika. After all, she did have a Harvard degree and she had spend years working in a homeopathic pharmacy. She boldly and without an ounce of irony stated that Ariix products were: “better than the products that we used to sell”.

What, better than homeopathic medicine?

Just Take It

But before they did, I wanted to find out more about Slenderiiz and with the links Charlotte provided, I went digging.

According to Ariix: “The easy-to-follow Slenderiiz system will do what nothing has ever done before. Slenderiiz gives you the edge you need to conquer your cravings and take control of your weight. The all-natural and clinically tested ingredients of the Slenderiiz drops curb your appetite, slow the absorption of carbs, boost your metabolism, increase satiety, lower your stress hormones, and help you sleep. Trust us, Slenderiiz is backed by real science and is like nothing you’ve ever tried before”.

Trust them, they said.

Throughout their marketing material and videos they focus on the fact that a multi- faceted approach to weight loss and weight management is key for staying healthy and on this, we can agree. So, I decided to read on and to read about all the scientifically researched and proven ingredients.

SLENDERIIZ REVIEW

Spenderiiz comes in the form of two bottles of drops that you take before breakfast, lunch, dinner and bed. 90 drops in all across the day.

It might as well be homeopathic medicine

Ariix and their distributors promote at length the scientifically proven ingredients of Slenderiiz, so without any evidence provided, I decided to use my trusted pals at Examine.com , pubmed and a couple of dietician pals to research them all and to help me compile this Slenderiiz review.

PRE-MEAL DROPS

Listed below are the ingredients of the Pre- Meal Drops and I have searched for the research that matches the claims of Ariix. I have considered their source, relevance and conclusions and I hope that you will too. For the record, I am not a medical professional, but I do advise the Faculty of Sport and Exercise Medicine and I have written for the British Medical Journal Blog. Now, that might not trump Erika Elmut’s New York Times articles and while I do not have a Harvard degree, I do know how to read and interpret research (and when I do not, I ask others who do).

It’s a Food Supplement, not a Magic Potion

150mg White Kidney Bean Extract – According to Ariix (ATA) it helps delay the absorption of simple, starchy carbohydrates so your body burns fat instead of excess sugar. While White Kidney bean does have such a reported effect, the research shows this being achieved by supplementing with greater doses of 4-6g https://www.ncbi.nlm.nih.gov/pubmed/2446948

85.2mg Cacao Bean Extract- ATA it positively affects the hormones associated with hunger, effectively and healthily suppressing appetite. Again, this is a very low dose and with daily recommendations of 500-1000mg, I have to wonder about the efficacy of the Slenderiiz drops, especially when I couldn’t find any peer reviewed research on its effectiveness.

49.5mg Green Coffee Bean Extract – ATA it contains healthy, natural caffeine that boosts metabolism and increases the body’s ability to burn fat In research, a minimum dose of 440mg was shown to be effective while 140mg had no effect https://www.ncbi.nlm.nih.gov/pubmed/18035001

A systematic review of research on the properties of Green Coffee in regards to weight loss concluded that there was a high risk of bias and that they were of a poor methodological quality. https://www.ncbi.nlm.nih.gov/pubmed/20871849

19.8mg Green Tea Extract Another caffeine based ingredient and another example of a very low dose. According to Examine: “ Significant effects in humans are noted only at high doses, such as 400-500mg EGCG equivalent per day”

15.9mg Guarana Seed Extract – ATA it helps boost metabolism and contributes to increased fat burning. You might be seeing a trend here but 50-100mg per day is quoted as a recommended dose while there is not sufficient evidence for its efficacy.

7.95mg Cinnamon Bark Extract -ATA it helps the body maintain normal blood glucose levels, which in turn curbs cravings. The “well documented diabetics blood sugar level” research that Ariix refer to cites doses of 1-6 g daily https://www.ncbi.nlm.nih.gov/pubmed/18234131

300ug Biotin – ATA it helps boost metabolism and contributes to increased fat burning. A mice study was 2500ug PER KG of weight, so I have to ask what a total intake of 300ug for a human supports? https://www.ncbi.nlm.nih.gov/pubmed/23724165

40ug Chromium- ATA it helps control blood sugars to avoid spikes and crashes in blood glucose levels. Research shows that supplementing with 250ug daily resulted in a modest drop in blood glucose in diabetics.

A review of literature concluded that there was “no current, reliable evidence to inform firm decisions about the efficacy and safety of Cromium supplements in overweight or obese adults”. https://www.ncbi.nlm.nih.gov/pubmed/24293292

In summary, not one of the Slenderiiz Pre-Meal Drop ingredients met or even came close to the recommended daily dose reportedly used in the clinical research above.

BEDTIME DROPS

What’s in the Bedtime Drops

100mg L-theanine – ATA it is a natural substance found in green tea, aids weight loss by preventing fat accumulation and promoting relaxation and sleep. 100-200 mg is the normal dose and in this, Ariix meet the lower range and the research supports its use as a relaxant.

25mg L-glutamine – According to Examine 5g is the normal dose and Ariix do not provide any reason for its inclusion in their literature and the research does not support its use https://www.ncbi.nlm.nih.gov/pubmed/20181080

10mg Fructo-oligosaccharides is er a sweetener

5mg Acerola Fruit Extract – ATA it improves healthy gut ora, which aids digestion. There is no research (that I can find) that supports this. It is however a fruit rich in Vitamin C which we usually requires about 200mg each day and generally get in a normal diet.

5mg Holy Basil Powder – ATA it helps to lower cortisol levels and regulate stress levels that lead to fat accumulation. You guessed it. According to science it’s 100mg per day https://www.ncbi.nlm.nih.gov/pubmed/19253862

5mg Cordyceps Powder – No claims by Ariix on this one, but research again shows the need for high doses https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4621640/

5mg Astragalus Root Powder – ATA it encourages feelings of calm and well being – essential for stress-level maintenance. This is a herb that is very popular in Traditional Chinese Medicine where 4-6 g is recommended. Ten times as much as contained in Slenderiiz

Again, we have a range of ingredients that are mostly backed by science but again at much larger doses.

There is no independent evidence that Slenderiiz provides any results. When I put this to another Ariix representative they informed me that Ariix had in fact paid a third party to independently conduct consumer trials and the results were “insane”!!!

Insane or otherwise, I asked if they felt this was credible evidence given that they had paid for it? At this point, I was advised to speak to someone who knew what they were talking about as she just helped build businesses (no doubt supplying #bossbabes with “haters gonna hate” memes) and had seen “insane’ results using the product herself.

Again, take my money

However, remember when Ariix spoke about a multifaceted approach to weight-loss? They were not lying. At the heart of their weight-loss programme is:

THE PERFECT WEIGHT LOSS

PROGRAMME

At the core of this perfect weight loss programme is an instruction to keep your daily intake under 1,250 calories eating only Ariix approved foods

The Ariix approved foods are listed here and generally a diet consisting of these would be a healthy one. You wouldn’t struggle for choice and you wouldn’t feel hungry

In fact, the Slenderiiz Programme is all about not being hungry .

Unless of course you were being restricted to under 1250Kcals per day and like me have a BMR of 2800kcals. If you ask me, the secret to Slenderiiz success stories is down to the usual culprit…calorie restriction.

If you consume 500-1000 kcals a day less than your BMR for a prolonged period, you will see “insane” weight-loss results. I know this because I did it. I lost 174lbs in 12 months with a calorie restricted diet. Insane, I know!

To reduce stress levels and aid weight loss, I would urge you to get enough quality sleep, see friends (my current major failing) and enjoy the great outdoors. Track both your calories in and out using MyFitnessPal and a fitness tracker and take lots of small steps (read THIS for some great tips) to a healthier and happier you. Most importantly, I would advise ensuring that mentally and emotionally that you are ready to lose weight. To be successful you will benefit from having clear picture of why you want to lose weight and why it means so much to you.

You will not need to spend £130 per month (I kid you not) on Slenderiiz drops that have no independent research or evidence supporting their effectiveness and that, Charlotte Thomson, is a Fact!

So before buying into the Ariix brand or buying their products, please look at the science and the research that they are quick to cite but hesitant to discuss or publish. In fact, I will leave you with an image that summarises the importance of evidence within the Ariix community

You cannot argue with evidence

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August 15, 2017 34 comments

Journey Running

I’m Back with a Glasgow Men’s 10K Review

written by Stephen Morrison

In December 2015, I accepted the possibility that there would be no more running in my life.

I had walked away from my Great Run Blog and Great Run Local and I had lost my mojo for running. Injury, weight gain and depression conspired to make the possibility seem a certainty.

But then, late last year, I started to work on the Feet For Life campaign and I started to address some of the causes of my knee pain. I saw podiatrists and physiotherapists and started strength training.

I started to see hope.

We can rebuild him

In February of this year, the organisers of the Men’s 10K approached me to be their Vlogger (I said yes despite having a face for radio, an accent for print and a knee that was for anything but running). I had started my blogging back in 2012 with the Men’s 10K and it seemed quite fitting that I would reunite with them. I set myself a goal of making the Father’s Day Men’s 10K in Glasgow my return to running.

And today, I returned to the Men’s 10K and to running!!

See that? That’s my medal!

I ran (mostly) my longest distance in almost two years and in each of my pictures, you will see the joy emblazoned on my face . However, having been out for so long, I made some rookie mistakes that most likely impacted on my performance.

Although, does it look like I care too much?

The night before had ended so well. I went to sleep at a reasonable time (for me, at least) and I had resurrected my pre race ritual of laying out all my kit. All my NEW kit from Pearl Izumi.

I’ve got some new shoes on….eek

Yes, in an attempt to be a good Pearl Izumi Champion and because I genuinely love Pearl Izumi running shoes, I decided to break out a new pair, without breaking them in first.

I know. What was I thinking?

Even though Paolo Nutini swears by it, every runner knows that you do not wear new shoes or kit on race day and here I am with even my socks coming straight out of the packaging. Only my trusted Garmin has seen some prior action and it has become more accustomed to tracking cycling activities than running.

Come the morning of the Men’s 10K, I also decided (I have no idea why) to forego breakfast. Yes, I was going to run the Men’s 10K in a fasted state. I regularly cycle to work before eating but running 10K without any fuel probably ranks up there with the decision to allow Donald Trump access to Twitter. It was not going to end well.

It is not like I was doing it for the fat loss (is fasted state training for fat loss now considered as “Fake News”?). I was simply not thinking.

I also was not thinking about the logistics of getting to the start line of the Men’s 10K. As a southsider, I always liked the Bellahouston Park setting and the move across the river and the new route presented me with some difficulties.

With start and finish lines 10K apart (maybe about 6km as the crow flies or the cheat runs) my idea of cycling to the start was not well thought out. Although I like a warm down as much as the next person, I did not fancy trekking back to pick up my bike. And I certainly did not fancy paying £5.00 to take the Men’s 10K Shuttle Bus to pick it up.

Thankfully, my girlfriend has resurrected her own Sunday morning ritual of having to get up early to cart my ass off to whatever race I am doing. I knew that roads would be closed on the north of the river, so I suggested that she drop me off at Govan Underground Station where it was only one stop to Partick and then a 10 minute walk to the start line at the Transport Museum. Genius, I know.

However, I remembered that it was 9am and that for some reason Glasgow has a transport system in 2017 that does not start until 10am on a Sunday. Which also happened to be the start time of the Men’s 10K.

Plan C was to simply drop me off at the BBC where the Bell’s Bridge would transport me over the River Clyde with only a 15 minute walk to the start line. Plenty of time for a selfie in front of one of my favourite Glasgow backdrops.

I belong to Glasgow!

Men’s 10K Review

I arrived at the Transport Museum in plenty of time, but still somehow nearly managed to miss the cut off time for the bag drop. It could have been down to my dozen pre race visits to the loo that had also made a return to my life, but come 10am I was in my pen and as we were herded towards the start line of the Men’s 10K, my belly began to rumble. Whether this was hunger or nerves, I was not sure, but there was no turning back….mainly because there were 300 men still behind me and we are Glasgow Men’s 10Kers!! We don’t turn, but we do run.

And run we did. For 5K, at least. The route from the Transport Museum is not pretty and underfoot the terrain was not great. I overheard several runners complaining and I momentarily lost my footing. Thankfully, it only only elicited a few expletives and no cries of pain. Once past the deserted stretch of the SECC we ran along the Broomielaw and this was reminiscent of the Great Scottish Run which was my last running event back in October 2015. Back then, it signalled the final stretch to the Glasgow Green finish line while the Men’s 10K route planners had managed cunningly to extend this into a 6km stretch.

At this point, I was still running and still smiling.

I doff my hat to all the wonderful race marshals

The route then took us along Argyle Street and here it became simply quite surreal. It was possible that being near the end of runners we had missed the onlookers and the excitement had died by the time we had arrived, but there was simply no enthusiasm or support, although there was a drunk/drugged/demented guy shouting at our cycling police escorts and urging them to do wheelies.

Sadly, they never. Maybe I should ask Ali Clarkson to teach them some skillz?

Around us, shoppers shopped and there was no encouragement. Maybe they were all angry at us for closing their roads or for doing our bit to improve our health in a city where we are expected to die prematurely. Whatever the reason, the lack of engagement was disappointing.

Just as well then that we had the amazing Men’s 10K Race Crew and Pacers. Dotted along the route and at intersections, where we could cheat by cutting corners and even sections of the race or more importantly wander into oncoming traffic, they cheered us on and motivated us. Even being told by one race marshal at around the 1km point that we did not have far to go, raised a smile even if it did make me reconsider what I was doing.

At around 7km my legs began to feel heavier and my pace became slower ( I really should have eaten something). We had entered the Gorbals and it was deserted. The lack of support certainly affected me and I slowed right down to a walking pace. I noticed that I was not alone. Ahead of me and behind me, others slowed and we took it in turns to run ahead before walking and being overtaken by another member of our team as we made our way through Glasgow Green.

I say team, but at no point did any of us agree a strategy. We would utter words of encouragement as we overtook each others but little else. Every time that I saw one of them gain too much of a lead, I knew it was time to pick up my pace. I hope that my presence helped them as much as they helped me. I would love to hear from any of the guys that finished between 1hr 10 and 1hr 20. Were you aware of our wee group of runners/walkers and did you also use us to keep you going?

And keep going we did.

Soon it was the 9km mark and as we excited Glasgow Green and entered the Trongate and eventually the Merchant City, the crowds started to pick up. We were close to finishing and this meant only one thing.

We picked up the pace!

It was time to pretend that despite our times, we were Olympic standard runners. Every single one of us discovered a new reservoir of energy (no idea where mine came from. It certainly was not from my empty stomach). Our strides became longer and heads were were lifted higher. Our breathing settled and we knew that we had this.

The finishing line approached and I broke into a sprint. And as I crossed the finishing line, a huge smile broke across my face. It had been a long wait for this moment and the Men’s 10K was the perfect setting.

The joy of running again or the joy of knowing that I was soon going to eat?

I had done it! Once again, I was a runner.

My time was 1:17:39 . My slowest ever 10K and I didn’t care. The Men’s 10K is not about fast times (ok, maybe for a few it is); it is about having a good time. It is about men of all ages, abilities, shapes and sizes coming together to promote men’s health and to help improve our own well-being. All brimming with positive MENtality.

The Men’s 10K might be relatively small compared to the magnificent Great Women’s Run but it is an equally important event on the running calendar and while some of the changes made by the new organisers GSi to the Men’s 10K have attracted some criticism, they are to be praised for ensuring that this vital event continues and for delivering it in such a professional manner (I had my bag returned before I even reached the baggage collection point).

Even if the medal was a tad small (all the better to add to my bag as key ring, mind).

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I am back running and I will be back at the Men’s 10K in 2018. You may have possibly guessed by now that this is a big deal for me. Running was a huge part of my life and I have missed it. I will continue to cycle as it is still early days and I also now love cycling, but I will slowly begin to add running events to my diary.

Who knows, I might also need to head across to Edinburgh in November for the Edinburgh Men’s 10K

Will you join me?

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June 18, 2017 2 comments

Obesity Physical Activity

The End of the Road and the End of Being Fat and Fit

written by Stephen Morrison

When the Faculty of Sport and Exercise Medicine suggested that I speak at Elevate on a panel debating the notion of being Fat and Fit, I did not take it as an insult (it was a privilege and an honour to both represent the Faculty and to speak to such a distinguished audience).

For I am fat and I am relatively fit

I can swim, cycle, run (all slowly, mind), lift weights and I can play with my step-sons. I am a try-athlete and a triathlete (number 210 is still inked on my leg).

Fat and Fit

But, I am fat and over the past year, I have gained more weight as I allowed injury and my mental health to impact on my training and my eating.

However, I do know that by cycling and walking daily and going to the gym that I am in a better position than had I just sat on the couch.

At a recent health check, my blood pressure, resting heart rate, blood glucose and cholesterol levels were all within a healthy range, even if my BMI was not, and since increasing my activity levels, my mental and emotional health have again improved. While I still want/need to lose weight and I am fully aware of the dangers of being obese, I am appreciative of how being active improves my overall health.

The World Health Organisation states that health “is a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity” and this week’s news, labeling the notion of being fat and fit as a myth, seems to have largely ignored this, even if its main claims are not to be ignored.

Being active enriches my life and a huge part of me wants to help others discover the same joy and that is why I have used opportunities like Elevate and even my FSEM Lay View to promote physical activity for all. It is why I write this blog and why I launch campaigns and initiatives to encourage others to become try athletes, regardless of their age, ability or size.

However, I will not lie. I have struggled of late. As I invest more time into helping others, devising schemes and writing blogs, the time spent on my own well-being shortens and my waistline widens.

Today, two things happened that decided a new course of action and a new direction.

Facebook’s “On This Day” brought back a memory from 18th May 2014.

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This was the day that I ran my first and only marathon. It was my proudest achievement but also the peak of my athletic performances. From the moment I crossed the finishing line to about about four days ago, I have coasted and I have felt lost.

I have searched for a purpose; I have searched for ways to use my story and experiences to help others and I have searched for recognition.

And all too often, I have searched for conflict and too many of my posts are filled with despair and anger.

I have stopped looking for ways to have fun and for ways to keep me moving. Everything now is judged on its potential as a blog feature or it is measured on its ability to promote How Many Miles. If I am going to ever be an Ironman (or even a fit man), I have to focus less on being a try-athlete and more on being a triathlete. I have to stop worrying about writing blogs and focus on updating food logs, especially if I am to reverse the damage done over the past few years. Damage that has been fully illustrated via my love of gadgets and technology (all the gear and no idea).

For in addition to the fantastic seminar by Professor Greg Whyte (there WILL be a FSEM post on this at some point) there was one stand at Elevate that caught my eye and today, I looked at the results of of my session with them and it proves that a picture is worth a thousands words.

Fat and Fit ?

This is ME, fat and fit but mostly fat. Using the cutting edge technology of the Styku 3D Scanner I have finally come to terms with how I look and feel about myself.

Regardless of my general level of fitness, my excess fat is a greater risk and I cannot ignore the image above. There is no hiding from the truth and there is no cropping of pictures to hid my girth.

I might be fit, but I am unfortunately fat and even as a supporter of body positive campaigns, it is hard to see anything positive about my current physique (other than it is still over 100lbs lighter than my heaviest).

So, I have decisions to make. Do I continue on my current path and continue to make the same mistakes or do I accept that change is needed.

It is time for change

An inner voice is calling on me (and has been for some time) to give up blogging and to give up campaigning and launching initiatives. Yes, I have had some notable successes, but I havve also experienced difficult times and while I do enjoy writing, all too often the writing of blogs and the promoting of said blogs has felt like a chore.

I have judged my value as an individual on my ability to accrue views and comments on blog posts and with the number of Twitter and Facebook shares and likes. I have become paranoid, resentful and at times delusional. I have let my persona of How Many Miles take over my life

It is time for change

I am not one for making sweeping changes and I have always benefited from making one or two changes at a time and then assessing the results. If something works, it continues and it mitigates the need for further action.

Most of my anxieties and self destructive behaviours stem from the frustrations borne from my failings as a blogger, event coordinator and physical activity champion. I try so hard and I often try too hard. I appointed myself as a guardian of the obese and the inactive. I made it my responsibility to stand up for them and to challenge the status quo. I made enemies and I am not sure if I have made a huge difference.

It is time for change.

I enjoy writing too much to completely give it up and I do get to have some fun, so howmanymiles will continue, albeit in a simpler, smaller and less confrontational form. I will post updates on my Ironman training and anything related to regaining my fitness but gone are my campaigning, my ranting and my pursuit of blogging superstardom. I will write to help keep myself accountable and hopefully it will entertain and encourage others. I will not lose sleep or friends over it.

I also genuinely enjoy supporting others and devising plans to get others active, but when I see my name omitted from credits, others rewarded for my efforts or my ideas fall flat, it saps my energy and usually drives me towards some form of chocolate. I admittedly get involved in far too many projects and cannot resist taking on more challenges when I am struggling with my current commitments. I let myself and others down and I head again for some form of chocolate. Yes, there is a pattern forming.

It is time for change.

I will honour and complete the roles and partnerships that I actively support and anything new that will complement my Ironman aspirations will be considered, but I will be discarding a few more roles and I will not be able to help any more businesses or organisations. I will not seek any more blogging opportunities that don’t directly relate to my own wellbeing (time to lead by example) and I have removed myself from blogging groups in which I have learned to loathe the very nature of blogging and sadly, many of those who practice it. I will continue with my reduced presence on Facebook and make a real effort to connect with friends in the flesh.

If you are one of those that I have disconnected from over the course of the last year, then I am sorry. You were most likely a good friend and it was my paranoia, angst, self loathing and fear of rejection that drove us apart.

These changes will reduce my levels of anxiety while enabling me to spend more time training and less time on the internet. I can’t promise to bounce back overnight and my excess pounds will not magically disappear, regardless of what that skinny coffee selling person tells you (sorry, I promised no more ranting) but I am going to take advice from Professor Greg Whyte.

I am going to aim to do more today than I did yesterday and I am going to prove to myself and others that the impossible is possible and most importantly, I am going to stop being Fat and Fit.

I am going to be an Ironman

May 18, 2017 2 comments

Cycling Journey Running Swimming Triathlon

The Bishopbriggs Sprint Triathlon Review

written by Stephen Morrison

Just the other week, I made my triumphant return to running on the beautiful and extremely windy Reiss beach, close to John O’Groats. It wasn’t fast, but it was extremely pretty and more importantly, I felt no pain (for the first time in well over a year).

This Man Will Be An Ironman

It was on this same beach that I gained the confidence to complete the Copenhagen Marathon and with my weight starting to drop again (slowly) and my cycling becoming an everyday activity, my Ironman dreams should still be alive.

However, last week I was on BBC Radio Scotland (listen here until the end of May) talking about why I blog.

My goal has always been to inspire and encourage others and it might be time to accept that I may need longer to prepare for my Ironman than I anticipated. Especially as I hope to launch at least one new cycling inspired initiative to help encourage people to move more and because I am currently not finding the time to train sufficiently (note to self: sort this out!) while trying to accommodate all my roles, campaigning and responsibilities. At some point, I have to decide what is more important to me. Helping others or helping myself (I want to do both).

But back to the present and back to my Ironman training.

On Sunday, it received a welcome boost as I completed the Bishopbriggs Sprint Triathlon hosted by Glasgow Triathlon Club and located at The Leisuredrome.

Bishopbriggs Sprint Triathlon

For those who, like me, are triathlon newbies or wannabes, the Sprint Triathlon is made up of :

750 Metre Swim
20 Kilometre Cycle
5 Kilometre Run

Individually, I am competent at these distances in each discipline, so going into it I was hopeful that I would get through it unscathed even with my lack of real training (famous last words).

However, like most things preparation is key. Bishopbriggs is 8 miles from my home and on the morning of the event, the sun was out and I was feeling good (possibly too good).

I had considered cycling half way to a train station, but the timing was off and being my usual late self, I didn’t have any time to spare, so I just cycled on. [Lesson 1: investigate and plan on how to get to events with a bike]

All the way I was envisaging being late to registration; of encountering lengthy queues and of experiencing a confusing (to me at least) transition area (where you park and collect your bike).

The Bishopbriggs Sprint Triathlon

On arrival, however, all my fears evaporated. I was welcomed at reception and quickly issued with my timing band, race number and instructions (instructions that even I could almost follow). At the transition area, they must have sensed that I was a newbie and both marshals and another competitor came to my assistance. Neither cared that I was clueless nor wearing the normal triathlete uniform of a tri-suit. Instead, they only seemed to care about me being able to enjoy the race.

And that was to be the theme of the whole event.

We had a quick but instructional (and funny) briefing and then with my estimated swim time being slow and subsequently being in the first wave of triathletes, we were ushered to the pool (no outdoor swim in this event). Here, we were given more instructions. Everything had been thought of, and as I entered my lane, I could focus on one thing

Not killing myself in the pool.

The Swim

Swimming is my weakest discipline and with my Total Immersion swimming still not perfect, I resorted to the breast stroke, which is perfectly acceptable even if my form is far from perfect. I had estimated 30 mins for my swim and I decided on an almost effortless pace as I had no idea how I would cope later on.

At 28 laps, I was accosted with a swimming board. Ok, that isn’t quite right. I had much earlier lost track of my laps, but thankfully, our lane marshall had it in control and a gentle wee tap to the head was to remind/reassure me that I had only two laps left (a nice wee touch indeed).

As I reduced this to one lap and turned for my final 25 metres, I heard the voices. Not in my head, thankfully, but all around me. The awaiting swimmers, my friend Mark and all the marshals were willing me on. As I touched that final pool edge, there was a huge cheer and as I slid out of the pool like a walrus, I had a huge smile on my face.

It was then out to the transition area to collect my bike and in all honesty, I wasted so much time untying shoelaces, attaching race numbers and generally messing around that I lost several precious minutes. [Lesson 2: All of these could and should have been done in setup]

The Cycle

Finally out of the transition area, I set my sights on the 4 x 5km loops on a closed road. Closed to all but two refuse lorries that is, which had somehow managed to break through the blockade of marshals. As soon as you leave the vicinity of the Leisuredrome, you are faced with a monster of a climb. No warning and no warm up. I went through my gears and by the top, my lungs were busting. The rest of the way out was relatively flat, well signposted and with a nice surface, so I paced it well ( I took it easy). At the turning point, there were two friendly and helpful marshals warning us to slow down for the turnaround but also offering encouragement.

The way back was slightly tougher, but we did have THAT hill to go down and the wee kid (or big kid) in me loved the exhilaration of speeding down it, only to be instructed to slow down again as we approached another turning point.

And here , disaster struck. As I slowed down, I placed a foot on the ground and I felt the pain of cramps shoot their way through my left calf and right up into my hip. I pedalled out of the area and managed about 100 metres and had to stop.

I performed a few stretches and tried to get back on and the tightness returned. With it ‘only’ being a 20km cycle, I had no water [Lesson 3: Always bring water and even energy gels] and I could have kicked myself. If I could have moved my leg, that is. At this point, I thought that my race was over and part of me just wanted to curl up and hide. A member of the public then approached me to see if I was ok and suggested that I walk up the hill with my bike and that’s what I did.

As other riders passed me, most asked if I was ok and by the time I reached the top, the pain was easing off. So, I jumped back on and managed to complete the ride only a few minutes outside of my pre race estimate of one hour and that was with me pushing my bike up THAT hill. [Lesson 4: Do more hills. Whether it’s cycling or running, I need to do more hills]

The Run

Again the dismount and transition area was clearly marked and with only the race bib to change from back to front and a change of hat (it was extremely sunny) I was quickly out and onto the last leg.

Any excuse (it was very sunny) to wear my Pearl Izumi Champion cap

And this was quite apt as I was on my last legs. I couldn’t run and managed only short bursts of jogging interspersed with longer bouts of walking. [Lesson 5: Include more “Brick” training sessions where I go straight into a walk or run after a bike ride] The run route is along the canal and it at least offered a beautiful backdrop. It is shared with the public, so there were cyclists, runners and dog walkers, but at no point did this feel like an issue and at the turning point we were met by by another marshal, who was my friend Ray from my Great Run Local Glasgow days. I wasted a minute or so catching up and stealing his water (thanks Ray) but it was a minute worth wasting.With his encouragement and his water, I set off and managed a few bursts of running, but I was sore and tired and it was hot. If I have one complaint, it is that there should have been at least one water station, but I should possibly revert back to Lesson 3.

The route had us then run under a bridge and along the canal in the opposite direction before crossing another bridge (again manned by friendly marshals who even took Ray’s empty bottle from me) and entering the final mile on a more trail like surface. I walked/jogged most of it until I got to the final 500 metres. I picked up the pace (relatively speaking) and sprinted (again, relatively speaking) towards the inflatable finish line where I pumped my hands in the air, having completed my first “real” triathlon. I was given some water and encouraged to have a wee sit down. I didn’t have to be told twice.

I lay back in the grass, spread my arms and stared skywards.

I was a triathlete.

The Celebration

I was a slow, knackered and sore triathlete, but a triathlete nonetheless. I lay like this for a few minutes and then the urge to tell all and sundry about my exploits took over and I headed towards my bike, gear and mobile phone. I picked up some much needed refreshments in the Leisuredrome cafe and set about updating all my social media accounts with my accomplishment. As I spoke to my girlfriend on the phone, I felt tears welling up. I was both emotionally and physically drained, but I was also beaming with pride.

Two thumbs up for the brilliant Bishopbriggs Sprint Triathlon

Once rested, I gathered my bike and gear and collected my timing sheet from the manually operated system, bade farewell to my hosts and set off on my 8 mile cycle home (yes, I did sleep well last night).

The Verdict

The Bishopbriggs Triathlon was superbly organised by Glasgow Triathlon Club and it is a perfect introduction to Triathlons with both Junior and Novice events also available. With an indoor pool, closed roads and a beautiful run route it was both fun and safe. The marshals were all friendly and knowledgeable while the locals came out to cheer us on. It’s an annual event with 250 Sprint places up for grabs and they do sell out quickly. At £46 it isn’t cheap, but you can get a £5 discount if you are Triathlon Scotland member (I joined after signing up) and it compares favourably with the big name events who charge upwards from £70 for Sprint Triathlons. You also have access to showers, restrooms and cake!

With the cost of entry, the cost of bikes (all triathletes/cyclists adopt the N+1 formula to owning bikes, where the number of bikes you need is N, the number you have + 1) and the amount of kit needed, triathlons are for the serious athlete. I am partly assuming this as they seem to have no time for frivolities. For there was no goodie bag and not even a medal for finishing (although you do get a far more practical Glasgow Triathlon Club towel). Obviously finishing is reward enough.

As someone who collects running medals with the mentality of a magpie, this was disappointing, so I decided to digitally create my own for posterity.

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If a triathlon is something that you are considering, then I would have no hesitation in recommending the Bishopbriggs Sprint Triathlon. It’s friendly, fun and now unforgettable.

I certainly hope to return next year to beat my finishing time of 2 hours : 33 minutes : 27 seconds and hopefully improve upon my position of last place.

Yes, I was the last finisher and it hasn’t detracted from how I feel about the event or my performance. I had an amazing time and at no point did I feel that my shape or pace were being judged by anyone.

Thank you Glasgow Triathlon Club for a wonderful Bishopbriggs Sprint Triathlon

This week I am speaking at Elevate Arena about being fat and fit and this illustrates why being active is so important to me. Despite being obese, staying active allows me to enjoy (relatively speaking again) these events and it enables me to feel better about myself. I do want to lose more weight, but I will not let my excess pounds slow me down (too much) or stop me from challenging myself or enjoying life.

SaveSave

May 8, 2017 2 comments

Asia Travel

Mumbai- The City That Stole Our Hearts

written by Stephen Morrison

A visit to Mumbai was never on my bucket list of travel destinations.

As a city, I had been exposed to the darker side of Mumbai via its depiction in movies like Slumdog Millionaire and via online stories of poverty, filth and deprivation, while how many of us were horrified by the atrocities of 2008?

India was a country that had long appealed to my inner traveller, but I had visions of trekking at the base of the Himalayas or bathing on the shores of the Indian Ocean, not struggling to navigate in the home of one of Asia’s largest shanty towns.

However, when my gifted girlfriend Teresa was invited over by the Deputy British High Commission, to visit and to advise the city’s hospitals (read her Deputy British High Commission blog), it seemed that we would in fact be adding Mumbai to our travel plans.

And, for as long as I live, Mumbai will linger in my memory and in my heart.

It is a city that never sleeps and which overflows with everything. People, traffic and animals but also with warmth and charm. Mumbai viciously assaults your senses with smells, sounds and a sensation that you are in a different world. And sometimes, in Mumbai, you enter different worlds.

For never in my travels have I seen such a distinct gap between the ridiculously rich and the impoverished underclass.

And never have I seen it more illustrated than in the differences between afternoon tea at the Taj Mahal Hotel and an afternoon walk in Dhobi Ghat

Taj Mahal Hotel – A Touch of Class

For afternoon tea, there is only one place to be

Our hotel staff, at the wonderful Trident Hotel, had suggested that we visit the site of the 2008 terrorist attack and look for the bullet holes in the walls of Leopold Cafe that provide a constant reminder of the dangers that still exist. For us, this felt a little too morbid and a tad tasteless. Despite visiting sites of ancient battles elsewhere, it didn’t sit well to view the scene of 10 deaths as a tourist attraction, but I can understand why locals might want us to witness what Mumbai has endured.

However, we were keen to visit the Taj Mahal Hotel. Not to explore its role in 2008, but to sample the delights of its afternoon High Tea. What can I say? I’m British and the prospect of tea and scones overlooking the Arabian Sea was irresistible, although as a fitness blogger, I did spot some healthier options.

Eating clean in Mumbai

Throughout our walks across Mumbai we were often reminded of its colonial past and nowhere is it more evident than in the corridors and sitting rooms of the Taj Mahal Hotel. The walls are glistening white and are resplendent with photographs and stories that regale its history and its role in the development of Mumbai and in its role in the British Empire.

The Taj Mahal Hotel belongs to a different era and as soon as you enter its grounds you are reminded of its most recent history. Security in Mumbai is taken seriously. Every prominent building has armed guards and metal detectors that you must pass before entering. It doesn’t feel like an imposition and after the initial surprise, you accept it as being a reassuring security measure.

Once past security, you enter the main lobby and into what dies look more like a palace than a hotel. Despite our far flung and frequent travels , we try not to be ostentatious travellers and at first glance the Taj Mahal Hotel was a touch too rich for us (you can take the boy out of Pollok, but you can’t take the Pollok out of the boy ).

Even though we were treated like royalty by the waiting staff, we did feel a little out of place and I know that as I ventured each time up to the buffet carts for more cake, I felt a little uneasy. I then felt a little queasy as the our personal tower of scones, cakes and sandwiches were delivered. For a family of four, it wasn’t an overly expensive experience and for a glimpse into Mumbai’s past, it should be on your to do list. As Mumbai experiences go, it was one of our highlights.

One which would only be overshadowed by one place.

A taste of Mumbai

That Place was Mahalaxmi Dhobi Ghat

“When tourism is well-managed, it has tremendous capacity to create decent jobs, provide opportunities for inclusion and education, and contribute to preserving cultural heritage and the environment.”

U.N. Secretary-General Ban Ki-moon

I am not a huge fan of poverty tourism. I recognise that it can contribute to local economies, but I also can’t help but think that it is a little voyeuristic, exploitative and insincere to visit slums and then retire to my 5 star hotel complex to write blogs about my experiences as I sip on cocktails and post pictures on Instagram.

But Mahalaxmi Dhobi Ghat, or just Dhobi Ghat, is much more than a slum. It is a hive of activity, a centre of industry and testament to human determination to survive. It is an institution.

Dhobi Ghat is the largest unmechanised laundry in the world. A place where generations of washermen are born, live and die. A place where over 1 million items of clothing are washed, pressed and folded each and every day and a place which almost brought me to tears.

Dhobi Ghat is located in the south of Mumbai and can be accessed by the train station of the same name or by using any one of the million taxis and auto rickshaws that fill every inch of every street in Mumbai, but which will still find a way to get you anywhere you want to go in the most exhilarating and often nerve-wracking way.

the only way to travel in Mumbai

700 families who gather and wash much of the city’s soiled clothing, bedding and tableware have made Dhobi Ghat their home. If you are sleeping in the finest cotton sheets or sitting at a clothed table in a restaurant, the chances are that they have been washed and hung to dry in Dhobi Ghat.

As soon as we arrived and stepped out of our taxi, we were approached by Bilal, who offered, at a price, to be our Dhobi Ghat tour guide. He asked for 600 rupees and I managed to haggle him down to 400 ( £4 GB). As he led us through the alleys and underpasses, I could see others smirking in his direction. Did they regard us as marks or maybe they were genuinely pleased to see him leading us through the streets.

Bilal, Our Dhobi Ghat tour guide

Bilal had visible signs of polio and as he guided us and engaged with us in his broken english, I started to regret haggling him out of 200 rupees and gave him an additional 400. For he was a brilliant guide. Not because he was providing a detailed commentary, but because with him at our side, we climbed ladders and onto roofs; we ventured into areas which we wouldn’t have dared to without him and we were able to see up close the inner workings of Dhobi Ghat.

We felt the the heat from the boiling water while the air was strong with the smell of bleach. The vibrant colours of the linen and the blue fields of denim were made for instagram and they have left in imprint in my mind.

By the end of the tour, we were left mesmerised by the industrial scale of Dhobi Ghat and left wondering about how they they keep track of everything. As we left, I also had my most difficult experience. Wherever you go in Mumbai, you see people and especially children doing everything they can to better their lives and often, just to survive. It must be easy (or maybe not) to become hardened to the scenes of poverty, but on this instance, I crumbled.

I never knew her name, but her smile melted my heart and before I could think, my wallet was out and I was buying all of her stock. I didn’t think about how she might be working for others and only when a crowd of children surrounded me did I realise that I could not help them all. With over 300,000 children living on Mumbai’s streets it an impossible task. We had to make a hasty retreat and from that day on we dined in local restaurants; we tipped more and paid more for everything. The joy of haggling had disappeared and every time I look at this photo, I just hope that she is still smiling.

How could I not help this child?

Mumbai is a city that is rich with culture and history and which has grand designs for the future. Its designer shopping arcades outshine many in the West and the stretch along Marine Drive rivals any esplanade in the world, but I wonder how it can ensure that some of the wealth and opportunities trickle down to those who long for a better life? Mumbai is home to 32 billionaires while Dharavi, the largest slum in Asia, has over 1 million residents. If I ever go back to Mumbai (and I want to), I will be returning home with suitcases of Dhararvi’s famed leather goods and souvenirs from every street kid I encounter.

In the meantime, we can all help children living on streets across the world with donations (every penny helps) to Railway Children, a wonderful charity that helps the thousands of children that arrive alone on trains in cities across the world, including here in the UK.

November 28, 2016 0 comment

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.

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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

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