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Monthly Archives: May 2020

My personal fitness regime in lock down.

Harry who regularly runs with running past 50 on a friday and attends parkruns every saturday shares how he has stayed fit when all of his normal outings are gone.

Week 8 and have not been outside the gate. This not because of Coronavirus phobia but because my wife is on the government extremely vulnerable list for the virus.

I do not have dumbbells or a yoga mat but what I do have is a furnished house and a garden. You do not need a gym to keep fit. So how have I managed?

Daily routine consists of 10-minute workout in private in the bedroom. Starts with spinal stretches. Can nearly touch my toes. Hamstrings are held taut and stretched by placing a foot on a chair. Hips are swung without shoulders moving. Shoulders swung with hips held firm. Dressing table is pressed into action for bicep and triceps dips. Even though it is only 08.30 am out comes the gin bottle. A litre bottle of Tanqueray Gin weighs 1.602kg. (at the start of the week.) Useful for developing upper body strength, mainly bicep curls.   The bedroom rug doubles up as a yoga mat for sit ups. 

Walking around the garden I can resist re-enacting a scene from John Cleese the Ministry of Funny Walks sketches. High kick walk. Then opening and closing the hip gate as I progress down the path. Amuses the neighbours   whom I am sure wonder if I am losing sanity as isolation continues. To add to their entertainment, I run a mile around the garden each night. 30 to 40 m of ascent depending on route. So many twists and turns that it takes at least 22 minutes of strenuous effort. PB 20.05 all comers welcome after lockdown is over.

Add to this routine Sunday I act as house fairy. Hoovering is a brilliant exercise. Use those Abdominal muscles. Move furniture, Weight lift on the stairs. Put in the occasional star jump. Bee bop to music whatever but the job gets done. Windows are washed, requiring step aerobics as well as upper body work out. Even watching TV or working at the computer induces the odd chair squat

Twice weekly 2 kg of bread dough are kneaded. Shoulder ache after this 20-minute workout.

The outdoor gym AKA the Garden then becomes my focus of activity most days. A wealth of equipment here. Electric mower that needs pushing. Hedge cutter waiting to be used.  Barrows of compost to be shovelled and lifted. Land drains to be dug up, unblocked, and then relayed. Essential tree surgery using hand saw and loppers from the top of a ladder. Seemed as if every muscle group was used as I soaked my aching body in the bath.

I just have strength left for the final exercise of the day. To lift and then extract cork from 1.134kg bottle of Chardonnay.

Hopefully, lockdown will finish soon, and I can resume my normal restful exercise routine namely a daily 2-mile walk, The Over Fifties Running Group on Fridays, and Park Runs Saturday. Despite all the above or perhaps because of it time flies past and I feel FIT and EXHAUSTED

Arty Running

Urban or Street Art is appearing in most cities. I’m not just talking graffiti.
In Sheffield we are blessed with the likes of Pete McKee and Phlegm, among others, who have taken the opportunity to redecorate our streets.  Love it or hate it, Sheffield is getting a real reputation for the quality of street art and in around the City; there is plenty to be found.

During Lock-down what better time than now to go discover the street art that the City has to offer.

The process is fairly straightforward and it all starts with finding out where to look and then to plot a route. There’s plenty of art to be found on the canal, just down from Victoria Quays, Kelham Island and then the City itself along main pedestrian areas to the back streets. It just needs hunting out.
Running, following our predetermined route-map was good fun. Navigation on the hoof is always enjoyable and then stopping at each arty check point for a picture makes for a different and refreshing run. Pace is your own, taking time to admire (or otherwise) the art work you find an inspiration to find the next. Some are fun, others more surreal and there are those referencing distant planets and lifeforms.

#UrbanArt : That's The Spirit

Inspired by the most recent #RunSolo Photo Competition this idea was born. So we have teamed up with Saucony for the next lock down photo competition. We think it’s a good idea and fun way to explore, not just Sheffield, any City.  So why not give it a go and see what you can discover.
It can be graffiti, a Rainbow, chalk art, a carving, a sculpture or as we saw last year stone towers in the River Don – imagination can be a key representative of what we call art, so anything goes. Well mostly!
Swipe to the bottom of this Blog for a few useful links.

Details of the Accelerate and Saucony #UrbanArt #RunSolo Competition Here >>
Visit Sheffield: Street Art and a list of artists to discover Here >>
The official Street Art Sheffield website Here >>

 

Running and Music, a perfect harmony by Will Burton

Will Burton is a member of Team Accelerate-SCOTT, and regularly trains with the watchful eye of coach Stu. However Will is also incredible when it comes to playing the Tuba, so amazing in fact he made it to the finals for Young Muscian of the Year for Brass instruments. Post competition Will has put pen to paper with his thoughts on the correlation between running and music.

With music, just like running, I feel it is always important to push yourself. In both disciplines, finding new challenges brings about the greatest improvement.

 

I was certainly nervous before the competition, but following previous weeks, months and to some extent years of preparation I knew this was a challenge I was ready to tackle. Performing to a panel of professional musicians and an audience in the Dora Stoutzker concert hall in Cardiff was a great experience. Perhaps the best thing about the event was being able to put my name out not only to people who attended the performance live, but all the viewers at home too.

Like with running races my performance wasn’t perfect – there were things I wish I could have done better. But no performance, be it musical or athletic, is ever perfect. However, these mistakes always serve as something to learn from, allowing us to improve.

 

Given the current pandemic it can be difficult to summon the motivation to tackle new running challenges; after all, there are no races to train for! However, there are plenty of goals to work towards as runners despite the current situation. For example, time trials are a great way to test yourself over a set course or distance, providing point of focus in your training. Now might also be the time to double down on strength and plyometrics, or perhaps cross-training to keep your exercise interesting and alleviate stress on your knees and feet. There is plenty to go at, you just need to find what works for you.

 

Good luck with your training!

Reasons to run, The Health Benefits of Running

The second installment from Harry Smith in our Reasons to run series, a retired GP and keen runner who regularly attends Running Past 50 on a Friday morning here at the Accelerate store. Harry shares the medical benefits of exercise and how it can keep you healthy and strong whatever your age.

Thomas Edison 1847 – 1931 said “The doctor of the future will give no medicine but will involve the patient in the proper use of food, fresh air and exercise.”

Running is one of the best ways to keep fit and boost your overall health. It is a social activity enjoyed in an outdoor environment by thousands.

The Health benefits are numerous.

1. Cardiovascular System ‘A runner must run with dreams in his heart.’ – Emil Zatopek

The heart is a muscle and like any other muscle in the body benefits from regular exercise. Exercise lowers blood pressure. High blood pressure is a major causative factor in heart attacks. Good HDL cholesterol transports fat away from the arteries and back to the liver for processing is increased by exercise which may also reduce levels of bad LDL cholesterol which causes arteriosclerosis,  Arteries therefore retain their elasticity.

This increase in cardiovascular health is asso ciated with a decrease in the incidence of strokes, heart attacks and coronary heart disease

2. Respiratory System “Just breath.” Author unknown

Our lung capacity naturally declines with age. Exercise can increase lung capacity by 5 -15% (lung capacity is the amount of air your lungs can hold after one inhalation). Running thus leads to increased efficiency of the lungs better facilitating transport of oxygen to all body cells leading to better stamina and more work for less cardiorespiratory effort.

3. Muscular Skeletal system. “Be fluid and elegant in your movements.” Anonymous

Running and running coaching especially can improve joint strength, mobility, and function. Muscles are strengthened and bone loss reduced. Core exercises train muscles in the pelvis, lower back, hips, and abdomen to work in harmony, leading to better balance and stability in daily activities.

Sufferers from arthritis also benefit from appropriate exercise reducing pain and increasing range of movement. The incidence of falls is reduced.

4. Weight Loss. “Sweat is just fat crying” anonymous.

Exercise is the key to weight control. Running for one hour can burn 400 calories. Running is the second-best exercise for burning calories, only second to cross country sking. However, for losing or maintaining a constant weight a balanced diet is also required. Exercise also lowers the incidence of diabetes by 50% by allowing muscles to better process glycogen, afuel for energy. Impaired processing of glycogen leads to excessive blood sugar and thus Diabetes

5. Psychological “Exercise equals endorphins. Endorphins make you happy” Anonymous

Beta-endorphin is released into the circulation from the pituitary gland during exercise,This improves mood and promotes a feeling of wellbeing thus boosting confidence and self-esteem.

Setting and achieving goals can give a sense of empowerment that leaves one feeling happier so fighting depression and stress.

Running is good at increasing social interaction since the running community has many supportive individuals and clubs.Aging is delayed as brain cognitive functions are maintained and decline prevented. New brain cells (Neurogenesis) are also created. There is an increase in vocabulary retention. with better decision making and learning.Miscellany Exercise has also been shown to have the following effects

  • The immune system is boosted.
  • Reduction in risk of breast cancer.
  • Better sleep pattern
  • Increase production of growth Hormone which is required for cell regeneration and growth and maintenance of healthy body tissues.

In summary. Running is incredibly beneficial to the body and the mind. It can leave you feeling more energised, fitter, more focused and better able to enjoy all life has to offer.

Promoting regular running will bring us nearer to Thomas Edison’s prediction.

Movement Matters, A reason to run

Thanks to Laura Hogg for this amazing buzz post, she is a sports therapist for the Accelerate Performance Centre and a keen runner and cyclist. Hear some of her thoughts on the benafits of regular movement.

Like most at the moment, I am incredibly grateful that outdoor exercise is considered essential activity. It’s hard to imagine life without it. But even while we have this luxury, movement matters the rest of the time for the health of our mind, joints, muscles and cells.

Personally, I’m hoping not to slip into sedentary habits whilst working and living from home – even whilst we can run. It’s tempting to think an hour or so of exercise is enough to offset 8 hours of loafing around, but unfortunately not.

Movement Matters is the name of a book by my favourite biomechanist-writer Katy Bowman (I don’t actually know any others). I’ve enjoyed her writing for a while – it’s fascinating and entertaining. Bowman is best known for her book Move Your DNA and her online blog Nutritious Movement.

We might be used to going out of the house for our exercise, and be starting to feel frustrated with a lack of it. But movement more, and more important, than exercise. In Move Your DNA, Bowman explains why your heart and cells needs your body to keep moving in a variety of ways:

  • Blood isn’t only pumped round the body by the heart. Muscles have an important role to play too. The heart pumps blood into arteries, but it is working muscle that draws it into the capillaries through the opened walls of the arterioles (also muscle). By moving, our muscles deliver blood to the tissue that needs it.
  • This blood doesn’t go everywhere in the body though, just where it is needed for the activity. Regular exercise doesn’t guarantee good blood flow to the cells in all of your muscles, only those that are working. For our blood to nourish all of our tissues, we must move often and in varied ways.
  • When we are sedentary, our muscles don’t help our heart. The heart must do all of the pumping by itself – possibly for hours at a time. So by jumping up from a sedentary afternoon at the laptop and heading out for a run, we are asking the heart to work harder than we might realise.
  • Our cells adapt to the way we use our body. Our body responds to the load created by our movement (or lack of it) to create tiny changes in our cells. By standing, walking or running, we create load on our body as it carries our weight. That’s why the bone density of runners tends to be higher than that of cyclists, because runners bodies support their own weight, creating more of a load on the body than sitting on a bike.

I’ve seen lots of ideas recently about how those with spare time in isolation could use it to paint the spare room and read all of the books. But this is an anxious time, made harder for lots of us because our outside hours are limited. Who needs pressure to emerge from isolation with a headstand, a massive brain and a shiny house?

There is loads of moving to do at home, such as standing up from the sofa (that’s a squat, right?!), following pets round the house for attention, hunting for the remote control…

Personally, I’m just trying to not sit for too long, especially on a chair. If I sit on the floor I end up in loads of different and awkward positions, but at least I’m moving! This article about why we sit like we do in the West has a cool image showing different resting postures of the world: https://www.nutritiousmovement.com/your-position-in-life/.

Stay safe everyone!

So why do I run? A personal perspective from Harry Smith.

Harry Smith is an Accelerate Community member and a regular at Running past 50, he shares his reason behind getting out the door for a run and its positive effect on his mental and physical health.

‘Pain is inevitable, Suffering is optional ‘The words of Haruki Murakami when talking about running.
I started to run just 2 months short of my 72nd birthday. Dragooned into accompanying my 7-yearold Granddaughter on a park run As a fairly fit twice a week Derbyshire fell walker and numerous long-distance paths completed, i.e. Pennine Way and Coast to Coast, the thought of a 5-kilometre stroll in beautiful Devonian park land sounded appealing. Little did I know this was the start of an addiction. Dressed in old tennis shorts an aertex vest and non pc trainers I was surprised that among the fit, and to my mind young lycra clad who stretch and tried to push trees over, that I did not feel out of place. Walk and jogged. Experiencing euphoria ( or was I hyperventilating) as I was encouraged by other runners and clapped by marshalls as I plodded on. What a triumph not to finish last in a field of 90. Coffee and abacon buttie to follow. So, it all began.

Starting to get hooked

Home to Sheffield and Saturday Park Runs became the norm. I stormed past 50 runs and proudly wear the red T shirt. Sub 30 became the target rain shine and even snow.
Then Accelerate in June 2018 started Running for the Over Fifties, affectionately known as The Wrinklies. The nucleus of the group quickly gelled thanks to coaches Sarah and Stuart. A whole new vocabulary with accompanying action had to be learnt. High Knees, Flamingos in Hot water, Fast feet, Cadence, the dreaded Hill reps and my nemesis Hopscotch. Harry take a breath! When Stuart’s elite young athletes train with us they seem amazed at our stamina and ability to do most of the exercises and drills almost correctly.

Training with the youngsters

All this has a price with strained shoulders, hamstrings and lateral ligaments. Trips to Physio Pete soon put one straight as his fingers prob and manipulate tendons and muscles putting joints into positions mine have not been into in years. Still have to find a use for the black elasticated rubber strap he supplied!
I progressed and with the Wrinklies support entered the Longshaw 10k. My Everest. The Canal Canter had me winning my first and only running medal.

The finish line of Longshaw 10k with the whole of the Running past 50 group

I feel have become part of the running fraternity now ensconced in Patagonia tops, silky shorts, skintight leggings, socks with L and R stamped on them and of course high-end running shoes from Inov-8. Move over Superman.
Back to the original question why I endure this self-inflicted physical torture?
Firstly- the problems of the world disappear as aches, breathlessness and sweat take over one’s life. Keep head up, stay upright, swing arms and place feet underneath become the mantra.
Secondly- To find that after running 5k, although well down the field, you have a respectable time and often first in age group is a boost to one’s ego. Amazed I could complete a 10k.
Thirdly and most important the camaraderie of runners, especially the Wrinklies. Humour is always in the air when we meet.
Finally, one feels fitter, weight is controlled, joints more flexible and muscles relaxed. The mind is clearer.
I long for my next fix as a true running junkie.

So farewell friends, I hope to see you soon

A massive thank you to Harry for putting this together, we look Forward to seeing you out running again soon.

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