Tag

Running

Active Holidays and the Expedia Hotel Edit

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

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

Physical Activity Running

End Great Run Herbalife Partnership

written by Stephen Morrison

I loved my time with Great Run.

I loved writing blogs for them. I loved launching Great Run Local in Scotland for them. I loved being part of the Great Run family. I especially loved their events and I will not lie..

I absolutely loved the VIP treatment I received at each event where I met my running heroes.

end great run herbalife

Even when I decided that I could no longer work with them, part of me still loved them.

However, on the 18th April 2017, my love affair with Great Run ended (hopefully, not for good).

This was the day that they announced Herbalife Nutrition as their new partner. For the uninitiated, Herbalife are a global nutrition company (salespeople in 94 countries) who sponsor and support some of the biggest names in sport (including Cristiano Ronaldo and inspirational triathlete Heather Jackson) ; they deliver free and often fun fitness classes via their community based Herbalife24 FitClubs and you’ll find many local personal trainers extolling the benefits of their products.

So why am I not loving this? Why am I so disgusted by Great Run’s decision to partner with them and why am I calling for them to end the Great Run and Herbalife partnership?

Well, for a start, Herbalife were recently fined $200,000,000 US for cheating almost 350,000 salespeople out of hundreds of millions of dollars with a high-pressure multi-level marketing scheme.

The chairwoman of a Federal Trade Commission inquiry stated that the only way to make money was for salespeople to buy its products in bulk, pressure new recruits into joining the company and then sell on those products to the new employees.

The vast majority of Herbalife salespeople make no money while the company made sales of $4,242,200,000 US in 2016.

We’ve all seen the Facebook posts from friends inviting us to share in their latest get rich, get ripped and get your life back scheme.

The truth is that very few get any of the above. The inconvenient truth alleged by the Federal Trade Commission is rather unsavoury:

The small number of distributors who actually made money made it not by selling products to people who wanted the company’s powders, pills, and potions, but rather by recruiting others to serve as distributors – and encouraging them to buy Herbalife products.

Then, we have the products themselves. Now, I am not a dietician or nutritionist but I know a few and I haven’t met one who has ever supported the effectiveness or efficacy of Herbalife products. That’s not to say that they are better or worse than any other supplement promising increased performance and recovery (yes, I am cynical of most of them).

If you look at the ingredient lists of any one of their products (not that you will find any on the actual Herbalife site!) you’ll find such appetising ingredients as soy lecithin, carrageenan, copper gluconate and fructooligosaccharides ( I picked on this because of its long name). There is nothing inherently wrong with any of these additives (despite some internet claims to the contrary) but they do belong to an ingredients list that goes on and on and on….

Herbalife are widely known for their highly processed meal replacement products and although shakes do make for a quick and often tasty snack, they are not ideal for establishing sustainable and healthy eating behaviours.

Great Run are currently promoting a wonderful #RealRunners campaign. Just a pity that with this partnership they are not promoting real food.

No doubt, Great Run will argue that it is a commercial decision that will help them develop new events, help many new runners enjoy great races and support those at the end of a race. They might even state that they are only providing samples of their “Hyrdate” product in finishing goodie (or not so goodie) bags.

However, if you look at the press release, you’ll see that Herbalife and Great Run plan to provide Great Run runners nutrition advice THROUGHOUT their training.

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Having been involved with Great Run, I can envisage this involving blogs and lots of social media posts linking to Herbalife products. They have legitimised Herbalife and it wasn’t long for the multi level marketers to start offering their services.

They use these prestigious partnerships to promote their products and they will not stop. They are already pitching powders and selling shakes. They are acting independently (well, they are independent distributors) and Herbalife should be giving them clear guidelines on how they use this partnership. Otherwise, we may discover more people being pressured into purchases.

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Great Run are to be praised for their efforts to encourage and inspire runners; they promote running as a sport for all and their events give plodders like me the opportunity to run alongside (or more like way behind) the elites of the sport. Great Run events are full of first timers and many of these will be exposed to Herbalife for the first time because of Great Run?

I genuinely think that they have made a huge mistake with this partnership and I am not alone.

Twitter has not been kind and the general feeling is that Great Run should end this partnership before it even starts (although I did hear that they were quick off the blocks with samples given out at the Great Edinburgh Run).

Emma, the phdrunner did not hide her disgust:

end great run herbalife

Zoe and Emma shared their lack of approval:

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While Bethan was troubled:

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Some even vowed not to register for any more Great Run events:

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While Helsieboo took a step further:

We could all vow to boycott Great Run events, and many have, but I prefer Helen’s’ approach. People and charities gain so much from participating in Great Run events and I do believe that it is better to use dialogue and reason.

So, let’s use social media to convince Great Run that this is an error. That no financial gain is worth alienating so many runners and tarnishing the Great Run brand and name. And what must Great Run’s other partners think about this partnership?

So, if Great Run working with Herbalife angers you as much as it does us, then please go to the Great Run Petition at Change.org, sign up and urge Great Run to reconsider this partnership.

UPDATE

Since writing this blog and Helen starting the petition and writing her own brilliant BLOG, we have received over 1,200 signatures on the petition (thank you Ben Coomber for the support).

Herbalife have contacted me to correct inaccuracies in my blog (I am still waiting to hear what they actually are, but I will change them if need be) while I have also had messages from Herbalife members telling me that stupid fatties were responsible for their own failings; that without reading my blog that I was ill-informed and had not done any research and that only fools lost money.

That seems a little unfair on Tracy who bravely admitted on Facebook that she was lured in by the extravagant claims

Since Sunday, I have been repeatedly told that rogue Herbalife distributors were a minority and that they unfairly blackened the Herbalife name. But, stories like this are not uncommon. How many of us know someone who has experienced similar and who like Tracy has been on the receiving end of 5am calls (I.E. harassment )?

Herbalife have admittedly made improvements to how they operate (following the FTC Inquiry, mind) and I am sure that they have removed many of the distributors who made life difficult (or even hell) for others, but the old behaviours still exist and Herbalife have much to do to convince the public that they are an ethical brand.

Great Run have also been disappointing in that they seem to be simply ignoring the dissent and hoping that it will go away.

That’s why I ask you to share our blogs and the petition. With each new addition we show Great Run that #RealRunners (if you run, you are a real runner) do not approve of this partnership. People are cancelling hotel reservations and withdrawing from events. It is not going away.

We are not going away.

Together we can make Great Run think again

#EndGreatRunHerbalife

April 22, 2017 6 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

Feet For Life Health

Feet For Life : Walk Before You Can Run with Foot Medic Podiatry

written by Stephen Morrison

With my Ironman training gaining momentum (i.e. I am finally being consistent with both my training and my diet), I am still consciously aware that before I can start running again, I need to be able to walk (comfortably) again.

For the past year, my knee pain has made made running impossible and walking difficult.

My visit to the Queen Elizabeth University Hospital to see Magic Mandy identified that I had some abnormalities in my gait and the introduction of a temporary orthotic eased the pain considerably for a week or so (you can read that blog HERE).

However, if I was to ever run again and become an Ironman, I would need to find a long term solution.

And thankfully, I was presented with an opportunity that I could not refuse. I don’t demand or receive payment for the vast majority (i.e. all but three) of my blog posts whether they are for How Many Miles, FSEM, Man v Fat or the BMJ, so I was delighted when Ciaran of Foot Medic Podiatry in Bearsden contacted me to praise my work on the Feet For Life campaign with the College of Podiatry and then proceeded to invite me me along to his clinic for assistance with my recovery.

Once past the very lush and relaxing reception area Foot Medic Podiatry looks more like a science lab than a podiatry clinic. Ciaran and the team must have one of the most advanced private clinics in the country and the big kid in me wanted to play with it all.

While there is a treadmill and multiple cameras to analysis a runner’s gait, Ciaran suggested that with my knee pain that we use the pressure pads on the floor to assess my stance and my walking style. After an initial static reading, I repeatedly walked the short length of the clinic treatment room with a step landing on the pressure pad which would measure my landing and my step off.

Once Ciaran had enough data and had quickly assessed it with his trained eye, he presented his findings….in Technicolour.

From the computer images, It was clear that when standing I favour one side of my body over the other while almost a third of my weight distributed through my right heel. This is consistent with observations from Magic Mandy and from one of my Personal Trainers, Scott Devenney.

We next looked at how my feet land and then take off.

My heavy heel striking came as no surprise, but two things did come as a shock. Ciaran identified that when stepping off, I gently and possibly invisibly to the naked eye, perform an abductory twist just as my foot leaves the ground. Basically this means that I whip my heel and smarter people than me have explained this as my pelvis and tibia not working together. While it might not explain all of my pain, it was another piece of the puzzle that are my lower limbs. As was the fact that I had achilles tendinopathy, possibly due in part to lots of miles ran and years of my poor feet carrying substantial weight. With limited foot dorsiflexion, this could explain my very short stride

With my history of Perthes Disease and the clues that he had already discovered, Ciaran also had me lie down to measure my legs and what he discovered added yet another clue.

My right leg is 16mm shorter than my left and while up to 10mm is within normal parameters, Ciaran suggested that we consider this when it came to fabricating my orthotics.

For that was to be the final surprise. While most podiatrists have to send away for orthotics to be made, with a waiting time of around 14 days, Foot Medic Podiatry were able to cast my feet and produce my orthotics in just over an hour. And not just your run of the mill insoles. These bad boys would be made of Crist’air, a material that is used in making bulletproof products.

Ciaran was going to bulletproof my feet

Firstly though, he had me stand in their foot casting machine, which saw bags of heated silica mould around my feet.

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Then the insoles were heated around my cast before we started on fabricating the wedges that would hopefully address my supination and my short right leg. I say we as I just had to get in on the action.

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Ciaran explained that he would use a carbon fibre composite for the base and that we would grind it into shape. We would not compensate for the full 16mm, but instead, around half of that. The reason, Ciaran explained, was that any more could create imbalances and cause more harm than good. It has taken me 36 years post Perthes to develop my unique gait and I accepted that any sudden changes might not be welcomed by my body.

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The end result was two pairs of orthotics that should hopefully see me through next year’s gruelling training regime, but if I should need more, I will not hesitate to return to the Foot Medic Podiatry. In fact, before I return to running, I will go west and have my running gait fully assessed by Evelyn, Foot Medic Podiatrist’s resident running expert.

However, I don’t know whether to forgive them for making me don this costume. On behalf of the entire Feet For Life campaign, I wish you all a Merry Christmas. Maybe, someone will treat your feet to some pampering this year.

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December 16, 2016 0 comment

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 4 comments

Guest Blogs Running

How to Breathe When Running – Steven Bonthrone

written by Stephen Morrison

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

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

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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

Free Events Try-Athlete

Get Fit For Free with NeverStopGlasgow and The North Face

written by Stephen Morrison

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

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

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

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

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

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

Come together to train and to have fun

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

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

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

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

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

October 1, 2016 0 comment

Cycling Journey Running Triathlon

Father Figure and Father’s Day Gifts

written by Stephen Morrison

This week Daniel, Jack and myself feature in this Vitality Father’s Day Father Figures magazine article and we even star in one of their up-coming “Everyday Athletes” adverts.

However, I will not be celebrating Father’s Day, for I am not their father.

I am Stephen, their step dad kind of thing and although I have been a part of their lives for over four years, I do not seek to replace their daddy. I am very happy being a father figure and I am happy taking them to the park, to the barbers and often to task for not tidying their rooms or doing their homework (Jack!). I love them to bits and I get to spend every day with them and half my wages on them.

That being said, they rarely buy me Father’s Day gifts or even Christmas or birthday presents (hey I am still a big kid and love pressies) so I thought I would publish a wee wish list, especially for their mum and maybe other mums or partners to read and to then consider buying for their active and want to get active dads (anything but a jumper or “Best Dad” mug).

Let’s help get some of those father figures into shape with these Father’s Day Gifts

Danny, Jack and Teresa, this is the Garmin Forerunner 735XT. Just saying.

I love my Garmin Forerunner 235, but now that I am running less (damn knee), cycling more and hoping to swim more, I would give my right arm (I wear my watch on my left) for the new Garmin Forerunner 735 XT. It might mean that I swim only in circles, but I would be doing it in style. The 735 takes the great features of the 235, such as the wrist heart rate monitor, the smart notifications and activity tracking to a new height (or is that depth?) with the ability to track swimming, SUPing (read my SUP blog) and even strength training. It is quite expensive at £360 but it is feature packed and I just know that it will look amazing on my wrist and will undoubtably make me cycle and swim faster. It is most definitely not another waste of money that will lie in a drawer, darling Teresa.

While we are on the subject of Father’s Day gifts that I probably won’t get, let’s stick with Garmin. I have been having a wee look at their bike kit and I am dreaming of adding more value onto my bike than the bike is actually worth. More than I am worth, if I am honest. The Varia Rearview Radar, Insight Display and Smart Bike Lights all appeal to my “all the gear, no idea” mentality, but my “don’t want to be homeless” mentality is thankfully in control. For the moment, that is. While I am in dream land, I might as well ask for the VIRB XE Action Camera, Vector 2 Power Meter and Edge 1000. A snip at a mere £2,260 for the complete set of these Garmin Father’s Day gifts.

Back on this planet, your purse might not quite stretch that far and if looking for some more reasonably priced Father’s Day gifts, Garmin has a whole range of activity trackers. My pick is the Vivosmart HR. It is vastly superior to the the Vivoactive 3 and indeed is probably the most value for money activity tracker currently on the market. It is non intrusive, easy to operate and understand, while it is very robust. You simply put it on and move, with a single charge lasting five days. You can wear it in the shower and in bed, where it will track how restful your sleep is. It will even connect to your mobile phone and display smart notifications such as emails, weather and social media updates. It can currently be bought from several retailers for under £100

Just watch out for the red inactivity bar. Once you have been inactive for too long and it reaches its limit, you receive an electric shock to motivate you into moving. Ok. I made that last bit up, If you really want that feature you will gave to buy the Pavlock. Yes, this really exists and yes, you shock yourself. I am shocked that 10,000 people have bought into this madness to modify their behaviours. The Vivosmart HR simply vibrates.

Non Garmin Father’s Day Gifts

Away from Garmin gadgets, there are a couple of fitness items that have made it onto my Father’s Day Gifts list and which are slightly cheaper than anything above, but still mange to express how much you love him (or me).

Lululemon Men’s Shorts. Possibly the best shorts that I have ever worn.

First up we have Lululemon shorts at £68. Yes, I did actually type £68 and I would actually pay (or hope someone else will pay) that for these shorts, as I already have a pair. Lululemon Glasgow kindly gifted me a pair to wear in the Vitality advert and I LOVE them.

My initial opinion of Lululemon clothing was that it was expensive yoga pants for athletic women. Imagine my surprise when I discovered that they sold superb men’s gear all the way up to size xxl. And none of this Italian designer label xxl nonsense that fits the average 12 year old in Scotland (we really do have an obesity issue). The finish, feel, fit and functionality of these shorts is unlike any other shorts I have worn. Treat the special man in your life to a pair from HERE and maybe don’t tell him how much you paid!

Ideal for all outdoor activities, including standing on a touchline or at a Man V Fat Football match.

Next up, we have the excellent New Balance Tech Training jacket. Wee Jack is determined to join the local football team, St Cadoc’s, in August and I can see myself standing on a touchline as the wind and rain batter down on me (I live in Glasgow, remember). New Balance are positioning themselves as one of the top athletic brands and they are producing some excellent training shoes and apparel. With it’s fleece collar, water resistant shell, storm cuffs and hood it compares favourably with other branded mid range water resistant jackets. It is versatile and could also be used for running, cycling, walking or even at a Man V Fat Football League. Pick one up for £75 and encourage your man to get outside in any weather and to #sitlessmovemore

Start shedding pounds, without spending too many with Man V Fat

You might also want to encourage hime to pick up a book. Not just any book, but the best male fat loss book available. Ok. I am slightly biased. It is written by my friend, Andrew Shanahan and I do feature in the book, but it is genuinely full of sensible, practical, applicable and most importantly weight reducing advice. It is of course the Man V Fat: The Weight Loss Manual, available for under £8.00 from Amazon.

WARNING: This is one of those Father’s Day gifts that require tact and diplomacy. Please make sure that your father (or partner) needs and wants to lose weight.

Equally excellent is the Man V Fat website, where you can join an amazing group of current and future losers, find out more about Man V Fat Football and read wonderful reviews of items such as the Garmin Index Scale (yes, I possibly do have a Garmin obsession).

Give him the Father’s Day Gifts of Happy Feet

For my very last item on my Father’s Day Gifts list, I have selected something free (aren’t you glad) and something that ties in with my current series on Feet for Life. Why not book you father or special man in your life in for a free foot health check at these participating locations? He is going to be active and he should have the best platform on which to get started, in addition to the best gadgets hopefully someone else’s money can buy.

Feet are for life and not just for Father’s Day

June 12, 2016 0 comment