Tag

Physical Activity

End Weight Stigma- There is a Sport for Every Body

We are told that we are normalising obesity, but what is normal is to be verbally and physically abused because of your size. To be judged by others and sometimes by ourselves as stupid, greedy and lazy.

Others more qualified than I will speak about the self-flagellation that is so common with those who struggle with issues of weight and I am self aware enough to accept that I am often my harshest critic, but in this post, I want to speak about some of the weight stigma I have endured and how I hope to address it.

While I accept that weight stigma can sometimes be a perception formed by our fears and insecurities, it is often very real and it impacts on every aspect of a person’s life. Today, the World Obesity Federation reported that the UK is institutionally prejudiced against the obese and as a plus sized athlete, I have experienced it first hand.

At my heaviest, I vividly remember not only the howls of derision from packs of youths but also later the trajectory of the liquid being thrown at me from a passing car and the looks and the words from fitness professionals whose fitness to coach clients in fat loss now seem questionable.

It hit home that, no matter what I did, some would judge me. The same people who would scream at me to get off my fat arse would be the very people who would mock and attempt to derail my efforts to do so. Or sigh when I stepped onto packed public transport and look at me disdainfully when I order Diet Coke!

That I kept on track was testament to my own discipline, determination and desire to change my life and sadly nothing to do with a supportive nurturing society that respected and accepted me.

For regardless of what some might suggest, there isn’t such a thing as fat acceptance. At least not at its basest level.

Few would accept that I was articulate, driven or talented. Less would accept that my size was not a result of stupidity or greed and now, as a fitness blogger, I do sadly wonder if I am fully accepted as a positive role model.

So that is why I am so passionate about the Decathlon UK campaign to promote sport for the many. And why I am proud to have my story chosen to launch the campaign

#SportForEveryBody is not about promoting obesity nor is it some slick marketing campaign. This brilliant campaign from Decathlon UK features everyday athletes of all abilities ages, ethnicities, shapes and sizes who some look up to and who all share one thing in common.

Look Up

We love sport and being active. We love the feeling of being outdoors; the joy of movement and the bonds of friendship derived from joining teams and clubs and sharing our stories. We love playing and having fun.

Sport can be fun and regardless of your shape there is an activity for you. Something that will make you believe in yourself and help you show the trolls who might doubt you that sport is for the many.

We are the many with 63% of the UK population overweight or obese, but how often do you see us represented in a positive light? How often do you see a person of size featured in campaigns to encourage the nation to move more?

If we are to end weight stigma and empower and enable people of all body sizes to embrace the benefits of sport and physical activity, we have to dispel the notion that sports are not for us. We have to provide more environments that encourage participation and inclusion and we have to have campaigns that speak to us and with us and not down at as.

For two years, I have looked at my regained weight as a failure on my part; as something to be ashamed and embarrassed about and something to hold me back, but look at the smile on my face and you will see the power of sport at any size.

Images by Anna Jackson

I am not active to help lose fat . I am active to help me enjoy life. I might not be the fastest or fittest and I might not ever grace the cover of Cosmo, but like Tess Holliday, I have a similar response to those who say that I have no right to be a fitness influencer or fitness professional or that I am promoting obesity.

I’m not recruiting people – I’m encouraging them to move more and it just happens to come from a bigger body.”

I am here to say that there is a Sport for Every Body

And I am here to do much more. In the past, I have launched events, mobilised armies of walkers and used my story to inspire others. I love helping people and I live to see others share my love for being active. I am going to use my passion, my experience, my qualifications and my connections and roles across various organisations to bring sport to every body.

And if you are a sports brand or organisation planning a new campaign, ask what you can do to represent and connect with the many. Include us, value us and see us as the athletes we are, just in bigger bodies.

October 11, 2018 1 comment

Health Physical Activity

Join me at Maggie’s Culture Crawl 2017

written by Stephen Morrison

I read the statistic and it horrified me. Most of us can say that we know someone who has cancer, but the startling and frightening truth is that 1 in 2 of us born after 1960 will be diagnosed with cancer in our lifetime (1).

50% of us will be diagnosed with cancer while the other 50% will likely have a loved one diagnosed.

In truth, it is possible that all of our lives will be affected by cancer in some way and over the last few weeks, I have been learning about some of the services in place to help those diagnosed with cancer and their families.

Maggie’s Centres is a charity established in 1996 and they are now located in the grounds of 20 hospitals across the UK. A Maggie’s Centre is a place that offers free practical, emotional and social support to people with cancer and their families. It is a place where anyone can come for a chat, a cup of tea or just to find a quiet space to relax.

It is a home away from home.

A home from home

Before I arrived, I expected the building to look like any other hospital building. Sterile and clinical. Instead, I was overwhelmed with how warm and welcoming the centre was. There were open planned sitting areas, open gardens, and open arms. Light shone in and smiles radiated from almost every face. This was not a place full of people suffering; many were thriving and the staff were almost indistinguishable from the visitors as everyone moved freely and engaged positively.

It was moving and reassuring and at this point, I must have gotten something in my eye. Possibly some pollen from these flowers.

Maggie’s is a place to grow

I eventually managed to clear my eye and I sat down with one of the counsellors and we discussed some of the programmes that Maggie’s deliver and I was encouraged to learn about how physical activity is promoted within the centre

We all know that our lifestyle choices can increase the risk of cancer and being over 40 (I know, I do not look it) I recently made the decision to reduce my intake of red meat and to end my love affair with processed meats like bacon (2)

Maggie’s has a fully functioning kitchen and also a nutrition class, but it was their activity programme that I was interested in.

Remaining active while living with cancer has been shown to result in significant improvements in physical functioning, active daily living, shoulder range of movement, cardio-vascular fitness, positive mood, and quality of life. (3)

At Maggie’s, you can join a walking group, try yoga and if feeling up for it you can go for a crawl.

No, this is not some form of functional fitness, but instead, one of the highlights on the Maggie’s social calendar that I spied on a shelf.

The Maggie’s Culture Crawl is open to all. It is an evening of music, dance, comedy, art and of course walking. You get to discover your city in the most wondrous fashion with special access https://healthylivinguk.org/2017/05/28/buy-cialis-20-mg/ to iconic buildings and beautiful venues and entertainment and culinary delights from talented performers and chefs. The walks vary from six to ten miles in length and with regular breaks, they should hopefully be accessible to most.

You get to have fun and you get to help fund the amazing work that Maggie’s continues to deliver.

It all starts in Edinburgh on 22nd September and you can sign up here

The cost of entry to this amazing night is £25 with the expectation that you raise £100 or you can simply pay £75 without having to fundraise.

I will be participating in the Glasgow Culture Crawl on the 29th September and it would be great to have you join me on one of these amazing nights.

Together, we can ensure that those with cancer and their families receive the care and support that can be life enhancing and potentially life saving.

Disclaimer: In return for this post I have received two free entries to the Culture Crawl. However, having witnessed and been overwhelmed by the care and support they provide, I have decided that I am going to make regular donations to Maggie’s, starting with any fees that I receive for writing for Expedia

Eyes now clear, it was time for me get home

References:

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August 26, 2017 0 comment

Cycling Pedal For Scotland

Get Back in the Saddle for Bike Week (10th to 18th June)

written by Stephen Morrison

It is Bike Week (10th to 18th June) and across social media we are being urged to sign up for one of the hundreds of fun and friendly Bike Week events across Scotland and you might be wondering just why you should get back on your bike?

For me, it was almost a necessity. Knee and hip problems made running a painful experience and I wanted to continue being active without having to spend too much time in a gym (no offence to gym goers, but I do prefer being outside).

But why should YOU look out that old bike in the garage or shed or even consider parting with some hard earned cash to buy a new one?

When thinking about cycling, it is easy to picture the gruelling mountain climbs of the Tour de France or the exciting Velodrome action of the Commonwealth and Olympic Games and possibly think that cycling is something for really fit people and not necessarily you.

You possibly have not cycled in years; it always seems to be raining (in Glasgow, at least) and the roads are a mess.

Why does it always rain on me

I hear you and I have been you.

It took me several months to make the transition from walking proudly and determinedly out of Evan’s Cycles shop with my new hybrid (not a mountain bike and a not a road bike) to actually taking my first ride out of my front door.

I shared all the above fears and being rather large (i.e. fat), I was not sure about my fitness nor my abilities. Every day, I hesitated and I procrastinated. I came up with every excuse that has ever been used and then invented some new ones.

But what if I told you that it was as easy as riding a bike?

You sling your leg over the bike (even that was difficult for me at first with my dodgy hip), settle down into the saddle and pedal away. Yes, you might want to check that the brakes still work; that the tyres are inflated and the chain is still intact, but hopefully you catch my drift (unless we are in a triathlon when drifting is a no-no).

You will not need long to recover your confidence and your fitness will improve. Soon you will be thinking about long countryside rides, joining a club (I really ought to do this) and you might even contemplate signing up for a challenging event such as Pedal For Scotland (what was I thinking?).

Since starting cycling I have lost weight, became stronger and fitter and I have also become happier. Almost every journey I take is now on a bike and even though I am still relatively slow and even though I still don’t suit lycra (I will fit into my Pearl Izumi Champion Team kit soon), I genuinely love being on my bike.

There is something both exhilarating and therapeutic about cycling along the roads and through parks. There is something wondrous about feeling the wind flowing through my helmet and coursing around my body and there is even something strangely nice about cycling in the rain (with proper clothing, tyres and mudguard, that is). And yes, I have found myself aiming for puddles and revelling in mini Moses moments when the water is parted by my presence and my wheels (taking the spiritual benefits too far, possibly).

Cycling has made me smile again.

But please do not just take my word for it. People much smarter than myself have researched the benefits of cycling and the results had me bunnyhopping with joy. I could cite lots of published papers, but this is not one of my sports medicine blogs for the BMJ or FSEM so instead I will convey evidence of all the benefits of cycling in a couple of pictures.

The first is this brilliant infographic stolen from Doc Andrew Murray (who no doubt stole it from the Victorian Government) and I can personally testify to having experienced all of these (well, maybe not the improved coordination. I am still rather awkward and I am always getting lost).

cycling

The second was taken just a few days ago. Since signing up for the Big Belter at Pedal for Scotland, I have been on a mission. To get bike fit and to fit into my new cycling jerseys and bibs. I am still some way away from looking good in lycra (is that an oxymoron?) but the pounds are falling off steadily and I have managed to zip up one of my less form fitting jerseys.

It fits!

I really cannot express enough how much cycling is improving my life. Yes, I have managed through my blog and my role as a physical activity activist to gain some brilliant partnerships ( I do love being a Pearl Izumi Champion) but cycling almost every day (even for a short distance) has become a way of life and as much as I love and miss running, I reckon that cycling has become my new love (it certainly appeals to my “all the gear, no idea” mentality).

So why not have a look at Bike Week and make this the week that you get back in the saddle or, if you are in Glasgow, the week that you use the brilliant (and also free) Dr Bike service from the Bike Station to get your week back in working order? Nationally, you can also take your bike to your nearest Halfords for a free check as part of Bike Week.

Dr Bike in Surgery

It is 13 weeks until Pedal for Scotland and I would love to see you join me at the back of the pack, although please feel free to leave me in your tracks (especially if I am on a hybrid). It is never too late (I hope).

I might even have a few entries to give away in a few weeks, so look out for my next blogs about my cycling adventures (and also misadventures) as I train and prepare for Pedal for Scotland’s Big Belter. And don’t forget to follow Bike Week updates on twitter using #BikeWeekScot

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June 10, 2017 4 comments

Cycling Physical Activity Triathlon

We are the Pearl Izumi Champions

written by Stephen Morrison

I’m going to give the ride a miss. I don’t feel up to it.

I was down at the launch of the Pearl Izumi Champion Team at the Madison HQ in Milton Keynes and had only just tried on my limited edition (limited to 50 odd PI Champions) cycling kit.

The kit is beautiful and very well made, which should be a given as Pearl Izumi are by far the biggest cycling apparel brand in the world, but also because Pearl Izumi are committed to making their range functional as well as visually stunning. Every item found in your local retailer or online at Pearl Izumi is painstakingly crafted and designed for maximum comfort and performance.

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But I doubt if my current physique was part of their design process. Short limbs and a barrel body are not what you expect to see in a Champion cyclist

And, as I tried on that Pearl Izumi Champion Team kit, I did not feel like a champion.

I felt like a chump.

I resigned myself to the fact that I am losing weight and that I will fit into the kit shortly, but that didn’t stop my slipping on a hoodie and trying to slip off into a dark corner as I told my roomie Mark that I wasn’t feeling up to the ride.

I was embarrassed and I was ashamed. Not for the first time, I questioned what I am doing. I asked myself if I could continue being a supposed inspiration and role model when I hated what I had once again become and how I looked.

And then, I gazed around the room and noticed that nobody seemed interested in how I looked in lyca. I also noticed that the room was full of cyclists of all shapes and sizes and all ages and abilities.

Pearl Izumi Champions are not necessarily champion riders (although I reckon we do have a few tidy riders) but we do all champion cycling and we are all passionate about life.

I remembered what Pearl Izumi were looking for in a Champion with riding ability making up only 5% of the profile. Pearl Izumi were looking for attitude, dedication, love and an aptitude for selfies (and we all know that I do like a selfie).

Pearl Izumi Champion

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And I remembered that Pearl Izumi had picked me out of hundreds of applicants. I hadn’t hidden my lack of cycling proficiency nor my expanded waistline. And they hadn’t cared. They recognised that, in me and in every other Pearl Izumi Champion, they had someone passionate about encouraging others to be more active.

So I sucked in my gut and sucked it up and headed downstairs to first get my profile picture taken (with the instruction of chest up!) and then to get my loan bike fitted to my short limbs.

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Because, I was going on that ride. I would wear my Pearl Izumi Champion kit with pride.

We had all been split into groups according to our self professed speeds and I had elected to join the slowest group, who also turned out to be the best group (I have no grounds for comparison, but I doubt any group could be as awesome as ours).

I was the only male in my group and the only Champion in blue for our female riders were cloaked in pink (more salmon, if you ask me). Our wee blue and pink pelaton set off at a gentle pace with instructions provided on the route and on how to manage, as a group, other traffic on the road.

We were soon in the Buckinghamshire countryside and with each mile cycled, I became more and more confident and we picked up speed. Especially once I got to grips with how to change gears (I really wasn’t lying about my ineptitude).

All the while, we chatted and learned more about each other and why Pearl Izumi had chosen us. Amongst our group were women who had encouraged hundreds more women into cycling and women who were the embodiment of the #thisgirlcan campaign

For most of the ride, I knew my place. I was happy sitting at the rear or in the middle of the pack and chatted to whoever found themselves alongside me.

ride

It was a very relaxing and enjoyable ride , helped somewhat by the Pearl Izumi chamois in my Champion Team bib which had succeeded in protecting my derriere from the expected pain.

For this 20 mile ride was my longest ever ride and at the onset, I hadn’t really known if I was going to manage. But manage I did and I even managed to break away from my group. Not intentionally mind (honest). I don’t know if it was due to my increased confidence or my affection for squats, but I felt a surge of power in my legs and I just had to push on. So much so, that at one point, I was racing one of the faster groups up a small incline (I unsurprisingly lost) and had to be reigned back in by our ride leader.

By the time we had reached the end of ride back at HQ, I had discarded my fears and I had fully embraced the idea of me being a Pearl Izumi Champion. I even earned a wee “Well Done” flag from my teammate Linzi. I had cycled over 20 miles and survived and it was the kickstart my Ironman training needed. This week, I aim to cycle more than 100 miles and each week, I will further stretch that goal.

And yesterday Facebook’s “On This Day” highlighted the short message that someone had once posted on my Facebook page that now acts as my mantra.

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Yes, I have impossible goals. Yes, I attempt things that I have no real mind to even try, but when I think back to 2011 when I couldn’t even climb stairs and walking my dogs was a impossible task, I know I never ever thought that I would be in such a special group of cyclists or have such an amazing life.

I have much to learn (bike maintenance included) and weight still to lose, but I cannot wait to see and experience what being a Pear Izumi Champion means.

I hope that you will join me and I hope that we can all be champions in whatever challenges we set ourselves.

What will you Champion?

March 16, 2017 5 comments

Health Mental Health Running

Beat Blue Monday and Run Free in Glasgow

written by Stephen Morrison

Monday was supposedly Blue Monday. The most depressing day of the year, based on this equation, devised in 2005:

It is a day when seemingly Christmas becomes a fleeting memory while the cost of Christmas is at the forefront of our minds and our New Year Resolutions to get fit start to fall by the wayside.

Forgetting, for a moment, that this nonsensical equation was devised on behalf of a holiday company flogging vacations in the sun and that people who suffer from depression might not appreciate the idea that depression is simply brought on by an empty wallet and fading Christmas cheer, let’s consider how we can get back on track with our fitness goals without it costing the earth….or anything, for that matter.

This is my third Get Fit For Free In Glasgow post and with me looking forward to making my long awaited (by me, at least) return to running on Wednesday with Run 4 It Giffnock, I thought I would focus on the free running….no, not Assassin’s Creed inspired parkour, but free of charge running available in Glasgow.

Running (and physical activity in general) is a great way to get fit and to make new friends and it can also help beat the blues, Monday or otherwise. It has helped me when I have been feeling low with low self-esteem, low energy and lack of confidence. Running with an organised group offers support, safety and a degree of accountability. In Glasgow, these groups vary in size, but they all love running and they all embrace new members.

Read on for my top free running groups in Glasgow

Run Free

Glasgow is blessed with an abundance of parks (Dear Green Place and all that) and in many of them, you will find a Saturday morning parkrun, which is the national and free timed 5K running organisation. While I will not go through them all, I do have to mention the wonderful event at Tollcross, where you’ll find a challenging course, great folk and even better cakes. Full details of parkrun events in Glasgow can be found HERE

However, there is also an abundance of other free running groups in the city that are suitable for beginners and seasoned runners, and there are several which I have found (or heard from reputable sources) to be especially supportive, fun and inclusive.

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First up is my old favourite Great Run Local which runs a friendly and free 2k and 5K along the banks of the Clyde at the Broomielaw at the Squiggly Bridge (not the the Squinty Bridge) every Wednesday at 6.30pm. Great Run Local is a family affair as accompanied children can also take part. Times are measured using a free wrist tracker and if there was an award for the friendliest group of volunteers, then Great Run Local Glasgow would be sure to be amongst the finalists.

Then we have the running group that has risen from the ashes of the defunct Glasgow Running Network and which covers most of the north of the city, with weekly runs in Scotstoun, Maryhill, Garrowhill, Tollcross and the Gorbals. It is, of course, the aptly named Glasgow Phoenix Runners. Although, by all accounts, it is a very friendly group with varying abilities, it is requested that you are able to run a minimum distance.

Not one for new runners then, but they ARE definitely the intended audience at the Sweatshop Running Club Couch to 5K group in Anniesland. Not only is this free, but SRC also reward participation and with regular running events and promotions indoor, it is a great place for those out west to learn to run every Monday and Wednesday night.

For those in the southside, we have the aforementioned Run 4 It Giffnock. Here, you can participate in a lung busting interval sessions on a Monday after work that will improve your fitness and help you increase your speed, while there is now a very amiable and social (so social, there is often smoothies at Wholefoods afterwards) 5K run on a Wednesday night. Again, there is a mixed pace and all are welcome.

Run 4 It (also based in Bothwell St) and Sweatshop are both running retailers and in addition to delivering sessions, they also provide information evenings and gait analysis which you’ll know, if you’ve been following my Feet For Life posts, can be very useful in helping you pick a shoe that makes running hopefully more comfortable and less injury laden.

While we are mentioning retailers, we cannot forget the mighty Nike+ Run Club on Buchanan Street where you can enjoy a variety of running options from beginners to interval based sessions on Thursday nights. Nike regularly put on special events, like the wonderful Subway Run which much to my dismay didn’t involve a 5K run followed by 6 inch at Subway but instead a 10 mile run around all of Glasgow’s underground stations. Which, to be fair, remains as one of my running highlights.

Check out those smiles!

Still in the city and along Sauchiehall Street we have a running group that will put a smile on your face every Monday at lunch. Just remember to brush your teeth as it is with the Glasgow Dental Hospital & School Runners. It is a work based Jogscotland group, but is is open to anyone and might just be something to get your teeth into (sorry for the really bad pun).

There are Jogscotland running groups across Glasgow (and indeed, Scotland) and while not all of them are free, they are all led by qualified Jogscotland Jog Leaders and they are all very friendly and supportive. Check on JogScotland for a group near you.

And finally, we have a group that is smaller than most of the others, but which has a huge heart and which offers some fantastic longer Sunday Social runs (usually with food) for those training for marathons and a much shorter Tuesday night run in the city, again, often accompanied with food (and the occasional beer). The Red Bridge Runners meet every Tuesday at 6.30pm at you guessed it, the Red Bridge, otherwise known as the South Portland Street Suspension Bridge

Run Not So Free

While it isn’t exactly free, I do also have to give a special mention to the Glasgow Frontrunners where you’ll find a training session for everyone….and I mean everyone. Glasgow Frontrunners is the most inclusive and one of the largest running groups in the city and it has a range of running sessions from Couch to 5K to marathon training on Tuesdays, Thursdays and Sundays at Glasgow Caledonian University. Sessions cost either £1 per visit or from as little as £18 for the year.

Whatever group you choose, you’ll undoubtedly find a friendly, fun and supportive group of runners who will not care about how far or fast you can run, but instead will only be happy that you want to run with them.

Forget Blue Monday and instead, Run Free and Run Happy

January 16, 2017 1 comment

Health

Top Tips For Coping With Your Sports Injury

written by Stephen Morrison

It doesn’t matter whether you’re an Olympic athlete, or whether you are like me, a potter round the gym and a long walk a few times a week; there is nothing more irritating, frustrating and often soul destroying than a sports injury. Even a fairly mild pulled muscle or sprain can keep you from your usual regime for a few weeks, and it can often feel like your injury is going to take forever to heal. You may miss the social element, and be envious of your friends and teammates and you will discover that every single post on your social media feeds will involve someone having the most amazing time being active. Here are some tips for staying involved even when you’re on the sidelines:

* Be a cheerleader – you might not be on the pitch, but you can still be a fully-functioning part of the team, or a fully-supportive exercise buddy. Cheering on your teammates will not only encourage them to keep going, it helps you remain part of the social group, and keeps you up to date with new training programmes and competition strategies where appropriate. The boost to your mood can even help you heal faster.

*Be a volunteer– many organisations such as parkrun, Great Run Local and Join In provide wonderful opportunities to give something back to the sports you love and it will allow you to stay involved.

My old Great Run Local Glasgow Gang

*Be confident – if you are a professional athlete, there is always the chance that an injury can be career-ending. Even for the hobby athlete, severe or progressive conditions can mean that exercise is going to have to take a different form in future. This can cause considerable anxiety and depression, and if you feel unable to come to terms with this, do seek help. However, be confident that even if life has to change, you will reach a point where taking up a different sport or activity will be possible.

* Try something new – if your recovery is going to take a specific length of time, this could be the perfect opportunity to try something new, either sports-related, or in a completely different field. Look into classes that will take you out of the house and stop you feeling isolated or lonely and think about activities, like swimming, that might aid your recovery.

Dive into something new

*Stay on top of pain management – there’s always a temptation to ‘tough it out’, especially if you have been used to training through discomfort, and are used to the ache of tired muscles. Make sure that you take your painkillers regularly rather than as required, and keep up with physiotherapy and exercises which will help you to heal.

* Take ownership of your injury – this can be difficult, especially if your injury was through no fault of your own. Acknowledge that it has happened, work out why it happened (especially if it’s through overtraining or poor training management), and make plans to stop it happening again.

The final Top Tips For Coping With Your Sports Injury is to seek specialist help. It can be a good idea to have a full health-check before you return to your training programme, and to speak to a sports medicine specialist if you think you will need to do things differently from before. At places like The Wilmslow Hospital, near Manchester and Liverpool you will have access to everything from diagnostics to surgery if necessary, and the best possible care to get you back on the track, pitch or in the gym as soon as possible.

Disclaimer: Although spookily relevant, this is a sponsored post with all proceeds going to Cancer Research

December 14, 2016 2 comments

Guest Blogs Running

Top 10 Running Books for Inspiration, Knowledge and Enjoyment

written by Stephen Morrison

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

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 2 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.

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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

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