Run Better In Just A Few Weeks by Laura Scanlon

Run Better In Just A Few Weeks

Hi guys, 

It is very easy to avoid warming up and cooling down before you exercise but you may be missing out on the benefits while avoiding niggling injuries. A warm-up gradually revs up your cardiovascular system by raising your body temperature and increasing blood flow to your muscles. Warming up will also help reduce muscle soreness and reduce your risk of injury. The same positive benefits are with cooling down. The body is warm so it allows you to get deeper with your stretches and also helps bring your heart rate and breathing back to normal. 

Video

In the video below I talk you through 8 exercises that I recommend doing before and after every run. The warm up and cool down routine is tailored towards helping improve your speed, longevity and aids towards avoiding injury. Whether you are new to running or have been pounding the pavement for a while now there is always room to improve. Stick to this routine for a minimum of 30 days and see the difference in your performance.

 

Press play to watch video

Shop the look in the video 

8 Exercises to Imporve your running

 High Knees X 20

Kick Backs X 20

Lunge & Torso Twist X 10 (each leg)

Runners Lunge (hold 30 seconds each leg)

Kneeling Hip Stretch (hold 30 seconds each leg)

Calf Stretch (10 reps each leg)

Glute Stretch (15-30 seconds hold each leg)

Quad Stretch ( 30 seconds hold each leg)

NB. 2 rounds before and after your run. You do not need to do exercises 1+2 (high knees, kick backs) after your run.

Running Tips For Beginners by Laura Scanlon

We all have to start somewhere and there is no time like the present. I have compiled the answers to your questions about how to start running.

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Lets Talk Running

 

How do I start?

It is as simple as putting your trainers on and leaving the house. Anywhere from 10-30 minutes is great. Just start walking then jog for 1-2 minutes then back to walking again. Keep doing for the amount of time you wish. A minimum of 10 minutes initially, working up to 30 minutes. Do this 3/4 times a week until you can run for 30 minutes with no breaks. It will take time but persistence is key. A stop watch is handy but alternatively I like to use lamp post to lamp post if on the road for speed training but the same concept can be used when training to run. Walk to one lamp post then run to the next and so on for the duration of the run/walk.

Should I do other training as well as run?

Yes. Bodyweight and weight training will really help with your running. The stronger the body is, the better you will carry yourself when running. Core and glute activation exercises are extremely important, look at exercises that isolate the glutes and abdominal areas. Planks, glute bridges, dumbbell arm exercises are a good start. These exercises can do done on the same day as you run, either before or after or alternatively on a day you do not run. 

Should I take rest days?

Yes. Rest and recovery is essential in order for your body to adapt and muscles to grow. Self-myofascial release is a term for self-massage to release muscle tightness or trigger points. This can be performed with a foam roller, lacrosse ball. By foam rolling specific muscles on your body you are able to aid in the recovery of muscles and assist in returning them to normal function. Normal function means your muscles are elastic, healthy, and ready to perform at a moment’s notice. This is also known as active recovery, so on your "day off" don't sit around feeling stiff and sore, get up and get foam rolling. 

Do I need proper running gear?

Not necessarily, but what you do need (for women) is the correct training bra that fits well and supports. Correct running shoes are also essential for preventing injuries.

 

Should I warm up before I run?

Yes. The body will run and feel more fluid when you have gently warmed up. Here is a warm up I like to do before I head out. 4 Rounds of the following. 

  1. High Knees on the spot X 40

  2. Kick Backs X 40

  3. Jumping Jacks X 40

  4. Air Squat X 20

See my video for this

https://www.youtube.com/watch?v=6TXwWzk7f80&t=5s

Complete some light stretches after the warm up and after your run.

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Listen to Your Body!

If you start to feel aches and pains that don't go away after a few days, it's time for active recovery like we spoke about in the above post. Pushing too hard will only set you back. Ease up a bit, and you'll continue to improve without injury.

Happy running :)

Laura

 

Almond Butter Oat & Coconut Balls by Laura Scanlon


Ingredients

  1. 1 cup of rolled oats

  2. Half a cup of desiccated coconut

  3. A quarter cup of cocoa nibs

  4. A quarter cup of honey or agave syrup

  5. 2 tablespoon of coconut oil melted

  6. A half ripe banana (optional)


Method

  • Melt coconut oil

  • Add all ingredients to a blender and blend

  • Mix well

  • Roll mixture into 1 Tbs sized balls and roll some left over desiccated coconut over them.

  • Leave in fridge for at least 30 minutes

  • Enjoy as a healthy snack option

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Almond Butter Oat & Coconut Balls

Healthy Sweet Potato Cottage Pie by Laura Scanlon

Sweet Potato Cottage Pie

This is the perfect Sunday dinner or easy mid week dinner. It is honestly so tasty you won’t want to stop eating it.

Ingredients

  • 500g extra lean beef mince

  • 1 small onion finely diced

  • 1 carrot peeled and finely diced

  • 1 stick of celery finely diced

  • 2 cups salt-reduced beef stock

  • 1/4 cup of peas

  • 1 clove garlic crushed

  • 2 tbsp tomato paste

  • 2 tbsp olive oil

  • 1 tbsp Worcestershire Sauce Or Tabasco

  • 3 large sweet potatoes cut in half longways

  • 1 tsp cinnamon

Method

  • Preheat oven to 170C

  • Line a baking tray with baking paper and place sweet potato halves on tray.

  • Drizzle with olive oil, sprinkle a little cinnamon and place in the oven for 50 min.

  • Heat remaining olive oil in a large pan over a medium/high heat.

  • Add mince to the pan and break up with a wooden spoon to remove lumps. Cook, stirring regularly, until mince has changed colour and is cooked through.

  • I like to drain excess fat off meat before next step.

  • Add garlic and onion to the pan and fry, stirring constantly, until the onion is transparent.

  • Add carrot, celery and peas to the pan and continue to stir mixture until vegetables have softened.

  • Pour beef stock, worcestershire sauce OR tabasco and tomato paste into the pan and bring the mixture to the boil. Reduce to medium/low heat and allow to simmer and thicken for 10-15 minutes.

  • While beef mixture is simmering, remove sweet potato from the oven (when cooked through and soft) and allow to cool slightly.

  • Being careful not to burn yourself, scoop sweet potato flesh out of each half using a large spoon and place in a mixing bowl. Discard the skin.

  • Using a potato masher, mash the sweet potato with a little butter until smooth.

  • Pour beef mixture into a large baking dish and top with mashed sweet potato.

  • Place in still hot oven for 15min to turn sweet potato golden and thicken the meat mixture further, then serve.

  • Enjoy

Don’t forget to #laurabodyzone if you post your delicious meal on on Instagram ;)

Laura xx

Green Juice Recipe by Laura Scanlon

MY GO TO GREEN JUICE RECIPE 

This is my favourite GREEN juice recipe that I like to make at home. I use a Nutribullet but you can use any blender you have. Lots of people enjoy buying fresh juices in local juice stores but they are missing out on the pulp which is full of fibre. The bulk of the vitamins and minerals are in your juice but I like to get extra fibre into my diet by juicing at home.

INGREDIENTS 

1.   A handful of spinach

2.   Cucumber (aprox a thumb and a half)

3.   1 Celery stick

4.   1 Green apple (peeled)

5.   Lump of ginger

6.   A full lemon squeezed

7.   Cold water

Method

·      Peel the skin off all fruit and vegetables

·      Chop all ingredients into small parts 

·      Add to the blender and add cold water to the water line mark

·      Blend & enjoy

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