Running

BREATHING WHILE YOU RUN: THE EXPERT GUIDE TO BREATHING RIGHT AND RUNNING BETTER

Proper breathing can make the world of difference when running. Whether you are just starting out or you’ve been running for years, chances are, you’ve often struggled with your breathing. 

Now, we get that our hamstrings, quads and calves are the driving force that propel us forward, but the power of your breath is more important than you realise. In fact, getting your breathing right will not only make your running more enjoyable but it will make you a stronger, better runner. Meaning you can run harder for longer. 

The science behind breathing

Many runners start out not knowing the importance of breathing correctly. The right breathing technique is vital as a runner. It differentiates rookies from experts. But far too few runners are actually aware of how their breathing impacts their running, not to mention how the body works when we breathe. 

When we breathe in, our diaphragm will contract and the lungs will expand – basic science. Breathing in allows oxygen into the body, an important gas that our muscles need to generate energy. We thus inhale oxygen and exhale carbon dioxide. When carbon dioxide accumulates in the body, it can lead to breathlessness and anxiety, making any run feel incredibly strenuous and hard. 

How to breathe right to run better

The first thing you need to pay attention to so that you can properly examine the efficacy of your breathing technique (apart from gasping for air like a fish out of water), is assessing whether or not you are using your diaphragm effectively. Some signs include: 

  • Pain or tightness in your upper body while running 
  • Flared ribs or an arched back 
  • Paradoxical breathing – your stomach rises when exhaling and compresses when inhaling

All of the above signs indicate an issue with your breathing efficacy. When you bring awareness to your breathing technique, this will enable you to create a calmer mind, steadier pace and help you to endure high-pressure race scenarios. Focusing on a good breathing technique will give you the power you need to fight any fatigue you might experience and maintain a proper form. 

Did you know that the common reason why we gasp for air when we run is because we have not regulated our body’s response to running and our heightened state of breathing? Instead of reacting in a ‘fight or flight’ manner, we need to adapt our way of thinking to be ‘rest and remain calm’. 

When we react in a stressful manner to running (i.e. heavy breathing, gasping for air, feeling light-headed), this will impact your lungs and heart, which in turn, means you cannot run without reaching your ventilatory threshold, this is the point at which you cannot breathe in oxygen quickly or deeply enough to meet your body’s demand. When nearing this point, our body’s stress response will kick in and result in struggle and panic. It’s a vicious cycle. 

 

Breathing with your belly and not your chest

Deep belly breathing is the correct breathing technique to use when running, also known as diaphragmatic breathing. This will result in a maximum oxygen intake compared to shallow chest breathing.  Your maximum oxygen intake is known as your VO2 max – this is the maximum rate of oxygen your body can use when exercising. The higher this value is, the more oxygen your body is able to consume and the more effectively the body can use oxygen to generate energy. 

The air we breathe in will remain in our lungs for a short period of time, which will prevent the complete exchange of air, thus reducing the oxygen intake. When our breathing technique is poor, it can not only result in unnecessary fatigue but also the common side stitch so many runners experience. Deep belly breathing allows for increased oxygen intake and prevents side stitches. 

Here’s how to do it…

For a few minutes before your run (you can also practise this at random during the day), lie down on a comfortable surface, placing your hand on your belly. Take a few slow, deep breaths, ensuring your belly naturally lifts your hand when inhaling and your hand sinks when exhaling. Once you are comfortable with this technique, you can practise it when moving around and running at a comfortable pace. 

Pay attention to your form 

Make sure you also pay attention to your posture when running. Your upper body should be straight, shoulders relaxed (not hunched forward) and your head should be in line with your body, not pushed forward. 

Applying deep belly breathing to your running: Rhythmic breathing

Experienced runners know about rhythmic breathing. This is breathing in a pattern which allows you to increase your oxygen intake and result in your body being in a more relaxed state. Remember, every time your foot hits the ground, your body experiences stress associated with this impact. It’s your job to control how your body reacts to this stress. 

An expert trick is to alternate exhales between your left and right foot. This form of rhythmic breathing will allow for less pressure to be placed on your diaphragm and balance the impact between both sides of the body. 

Following a 3:2 pattern allows you to focus on your breathing and lessen the stress your body experiences. This means you will inhale for three strides and exhale for two. If you increase your pace, you can change the pattern to be 2:1 – Allowing your body to take in more oxygen and quickly expel the carbon dioxide. 

The final stride

Following these expert tips will improve your running, lessen the stressful impact of running on your body and help make your running more enjoyable. 

A word from RunMalibu

This blog was written by WellBe&Co in collaboration with RunMalibu. WellBe&Co is a personal and corporate wellness company specializing in easy-to-implement, lifestyle-focused nutrition, training and health solutions.

March 8, 2021 Move Well Comments Off on BREATHING WHILE YOU RUN: THE EXPERT GUIDE TO BREATHING RIGHT AND RUNNING BETTER

MANAGING STRESS AND MAKING IT WORK FOR YOU

Our outlook on finding the right balance and mindset to let stress help you rise to the occasion.

Stress has become such a natural thing in our lives, don’t you think? Just be honest with your inner mean girl for a second here, okay? When we hear a friend or colleague complaining about the stress they’re feeling,  it’s usually met with an internal “well, yes, aren’t we all?”. Maybe it’s because everybody is complaining about being stressed, having a little chin wobble over it and then carrying on with business as usual. 

This doesn’t make you an awful person (although a little self-reflection never hurt anybody). What it does mean, is that stress has become so normalized that complaining about it doesn’t really evoke any response. This is, as the global decline in overall mental health and the increase in burnout, anxiety and depression show, becoming glaringly dangerous. 

Stress from the start 

We aren’t scientists or anthropologists but we do know that understanding the original function of stress can shift your perception of how you choose to let stress into your life. 

Stress is one of our most primal instincts. It is a modifying response to threatening situations. When we say modifying we mean that when stress enters the body, our behaviour adapts to react appropriately to the situation. Our behaviour is altered by a flood of chemicals and hormones to get us out of danger as quickly as possible. 

Except, we’re not in danger all the time anymore. 

Compared to the bloodbath that is human history, the majority of us live relatively safe lives. We rarely have to fend off animals far bigger than us and we don’t get sent into the trenches to fight for our Queen. What we’re experiencing in the modern-day, is prolonged exposure to stress in environments that don’t pose any mortal danger: our offices, homes and cities. 

(If this made you feel a little existential, we have a blog about snapping out of it and embracing the world we live in)

It goes without saying that there are populations who experience tremendous physical danger and threats in their daily lives, that’s a given. However, the tigers our ancestors were used to encountering now take the form of bosses, high-strung colleagues and late credit card bills. 

You see, our environment and society have changed faster than our biology has, meaning that our bodies still react the same way to stress whether the circumstance is a real threat or not. 

Stress today 

What are some of the external factors that cause stress in the daily life of a modern person? With technology, the economy and increasingly pressurised social lives, it seems that stress is blasting from all angles: 

  1. Health concerns
  2. Deadlines (erg) 
  3. Family drama
  4. The pressure to succeed and achieve (socially and financially)
  5. Devices that always demand your attention 
  6. Financial obligations (can we put this on the list ten times?)
  7. FOMO 
  8. Option fatigue

Am I too stressed? 

Statistically, probably. 

Today, burnout seems to be the end result of being too stressed and although burnout isn’t a medical diagnosis, it can lead to serious bouts of depression and physical health issues. Some signs of burnout may include:

  1. Constantly worrying about work, especially when you’re not even at work. 
  2. You sleep too little or too much 
  3. Isolation from coworkers and friends
  4. Forgetfulness and a lack of concentration 
  5. Negative thoughts about others and more importantly, yourself.

You should not rely on this blog as a replacement for professional mental health services, diagnosis or treatment. If you have any concerns about your physical or mental health, you should always consult with a health-care professional.

 

Finding the balance to beat the burnout

Here’s where we explore how you can find balance in your life by paying attention to how stress exists in your body, mind and finances. Taking control of your stress means facing it head-on and not treating it as the enemy. Stress is always going to be in our bodies – it is a natural response that doesn’t come about because we asked it to. What is going to make the difference, is how we re-wire our thoughts about stress and how we manage it.

Body balance

We know, we know. Even thinking of finding the time to move your body makes you stress out but we’re here to tell you, that’s a mistake. You need to find time to get your blood pumping, even if it seems like you’re giving up precious time that could be used for finishing up loose ends at work or responding to emails. No! Even a small workout will help shed excess adrenaline and cortisol from the body, leaving you in a relaxed but energised state. 

Movement is medicine and we couldn’t be more sure of that. 

Money balance 

Face your finances. You are more likely to be stressed out about the ideas you have about the state of your finances than the actual facts and figures. This is the problem with modern-day stress – we assume the worst without doing the research. 

Have a budget, have a savings account and have a backup plan. Most of us know the basics of money from a young age and understanding money is how we make it less scary. Work with compound interest, spend way less than you make and make the effort to use your money for something good and kind.

Mind balance

This is where the magic happens, we believe. Changing how you feel about stress is going to change how stress impacts your life and even your health. 

When we feel under stress, we immediately retreat inwards and think of it as a negative situation. Imagine if every time you were stressed, you appreciate what your body was trying to do for you: help you rise to the occasion. Stress was never created to debilitate us and when we see stress as a tool instead of a hindrance, we may find the emotion takes less of a toll on our mental and physical health.

We found a fantastic TedTalk by Kelly McGonigal on How to Make Stress your Friend. Seriously, it’s worth a watch! 

A word from WellBe&Co 

Through the sharing of knowledge and experience, we want to help build communities and individuals become the most optimal version of themselves both physically and mentally.  

Your health is your wealth so make lasting changes, one habit at a time.

The WellBe Team

March 2, 2021 Eat Well Comments Off on MANAGING STRESS AND MAKING IT WORK FOR YOU
Omelette

OMELETTE

DIFFICULTY: EASY

TIME: 10 MINUTES

SERVES: 1

Don’t skip the egg yolks! Egg yolks are a nutritional powerhouse packed full of feel-full and brain boosting compounds.

 

INGREDIENTS

2 eggs and 1 egg white, lightly beaten
Splash of milk* of choice (omit for Paleo)

Fillings of choice: choose 1 from each

  • Protein (40 g) : ham, chicken, bacon etc.
  • Fat: 6 olives, 1/2 avocado, 30 g cheese* etc.
  • Vegetable: tomato, rocket, spinach, mushroom etc. (unlimited)
  • 1 tsp oil/butter for cooking
  • Salt and pepper to taste

Omelette

METHOD

Whisk together the milk and eggs and season with salt and pepper. Heat an oiled pan over medium heat, pour the egg mixture in and swirl to coat evenly. Allow to set for +/- 3 mins. Add the filling ingredients onto half on the omelette and fold over. Cook for a further 1-2 mins and serve. *Omit any dairy for Paleo.

 

Download Your Omelette Recipe Here

February 26, 2021 Eat Well Comments Off on OMELETTE
Yoga & self love

The Link Between Yoga & Self-Love

When I talk to other people about yoga, more often than not I get a response similar to this – ‘I would love to try it but I’m just SO inflexible!’. And while I try my best trying to explain that this truly doesn’t matter, it doesn’t help that every picture we see online or in social media of ‘the modern yogi’ is someone doing the splits, or folding themselves like a pretzel.

There are enough ways we all judge ourselves and compare against others. And yoga isn’t another form of exercise we do to hopefully, one day, feel better about ourselves. Doing the perfect headstand, or a perfect backbend is not the end goal. And even if it was, it wouldn’t guarantee that we love ourselves anymore. 

As Judith Lasatar so aptly says – ‘Yoga is not about touching your toes, it is what we learn on the way down’. 

But what exactly are we learning when we show up on our mat to practice?

Yoga is an inward journey

Let’s take a step back and remember that the practice of yoga is believed to date back over 5,000 years. It truly is an ancient discipline, that was practiced to cultivate a strong and supple body so that one could be able to sit still in meditation for long periods. Having a strong core, supple spine and open hips was necessary to ensure the body stayed relaxed and comfortable, without being a disturbance or distraction.

The ultimate goal for the Yogi was to be still. To be able to master their mind, achieve inner peace, and ultimately – enlightenment. 

Western culture has glorified the physical practice, yet the heart of yoga remains – as a tool to guide us on an inward journey so we can find true harmony within ourselves.

In our fast-paced, distracted modern lives, wouldn’t it be a joy to interact with people who are calm, centered, and present? Who can navigate all changes and challenges from a place of grounding?

yoga self love

Lessons from the mat

Each time you step onto your mat, you show up for yourself. Although yoga is often practiced among a group of people, it is very much an individual practice. The focus is within your four corners of your mat. As you move silently, you are guided to tune into the sensations of your body and to move with intention. Where the body goes, the mind follows, and so by focusing and controlling the physical self, we, in turn, can experience calm and ease in our thinking mind.

Yoga means to ‘yoke or unite’. What are we uniting? Our body and our mind, through a focus on our breath. 

Every moment on your mat is a time to tune in and connect. In building strength through movement, we cultivate a stronger sense of self. As we stretch and lengthen our bodies, we also learn to expand our mindfulness and awareness. It is an all-encompassing practice that leads us on a path to our true self. 

And while we may not achieve enlightenment like few of those ancient yogis, with a real commitment to our practice, the lessons we learn on our mat impact who we become off our mat, and we begin to show up in our lives with greater compassion, empathy, self-acceptance, and joy!

A journey begins with a single step

If touching your toes is no longer a reason to hold you back, the only next step is to decide to start. I have a range of pre-recorded videos to follow along, for free, in the comfort of your own home. There’s something for everyone including beginner classes, guided meditations, yin, vinyasa, and more.

Whatever you decide, the joy is in the journey. You can start yours today.

 

www.joyfulyogi.co.za

February 23, 2021 Move Well Comments Off on The Link Between Yoga & Self-Love
Love and Food

EATING WELL MEANS LOVING WELL: FOUR FOODS THAT INSPIRE A BETTER LOVE LIFE

Sure, there was a weird “is the world going to end” moment that had libidos soaring through the roof. But, when our bodies are stressed and fatigued, getting turned on may be last on your bodies to-do-list. Here’s what to add to your shopping list to boost your libido when you need it.

At the risk of starting on a dramatic note, we’re talking about two incredibly important things: food and sex. Two massive pillars of humanity surviving and getting this far, obviously. More than being essential to our existence, they appear again as being two huge pillars in how we experience pleasure and expression.

It isn’t surprising then, that the two would have such a great effect on one another. 

Love and Food

Eat well to love well

We hate to break it to you – but aphrodisiacs aren’t all oysters and rhino horn. Eating for better sex doesn’t need to look so different from eating for health. A good rule of thumb? If it’s good for your heart and the way that oxygen moves through your body, it’s going to improve the way sex feels for you and your partner.  

The foods we’re going to touch on are naturally good for you because of the energy that they provide, the way they let blood move around your body and the hormones they release to get those good feelings going. So what’s on the menu? 

  1. Clams and Oysters (B12)

I know we said it wasn’t all about the fancy food, but clams and oysters are a fun delicacy to incorporate into your diet for special occasions. One serving of clams has enough B12 to kickstart your evening and for good reason: B12 deficiency is one of the leading reasons behind erectile dysfunction. Clams are packed with an amino acid called L-arginine. L-arginine, once in the body, converts to nitric oxide which then increases blood flow around the body and to the places where blood flow is needed during sex; your nerve endings, genitalia and erogenous zones. 

  1. Fatty Fish (Omega 3)

Incorporating some fatty fish like fresh salmon into your dinner menu or breakfast bagel is going to get your system prepped with all the energy you need to have good, zesty sex. Fish is a great source for the macro-nutrient, Omega 3 which combats fatigue like you wouldn’t believe. Do your body a favour. 

 

For a great morning libido boost, why not try your hand at our smoked salmon scrambled eggs? 

  1. Spinach & other leafy greens (Magnesium)

The thing about eating for better sex is that you’re going to want to be eating things that really benefit the way that your body functions. Cue: leafy greens. Incorporating iron-rich foods like spinach, broccoli,  are going to do wonders for your body because of how magnesium dense the plants are.  Magnesium boosts blood flow, helping sex to feel better and last longer. 

  1. Asparagus (Histamine) 

Enhancing your climax is one of the reasons people turn to asparagus when they want a sex-improving diet. This veggie contains histamine which helps to promote more intense orgasms amidst a whole resume of benefits for health and wellbeing in your everyday life.

Fun fact: in 19th century France, three courses of this phallic vegetable were served to newlyweds to promote a sense of longing for one another. How considerate.

Skip the Valentines Day quick-fix

The day comes with the pressure to perform and before you know it you’ve loaded your cart with sparkling wines you can’t pronounce, lubricants you’re scared to use (what ingredient causes a fire sensation on purpose?) and more milk chocolate than you know what to do with.

There absolutely is a time and place for quick-fix sexy foods. These are foods that feel sensual to eat (you know the ones we mean: juicy fruits and velvety sauces). It’s when you lose yourself in how crazy good that tastes and the happiness hormones do the rest for you: we love those moments and we hope you have plenty of them! What if, though, you could have that fire in your belly beyond the month of February? 

Top tip: sugar (in chocolate and alcohol) before sex is only going to make you exhausted before you even begin. Skip the cortisol spikes and wait for the natural endorphins to kick in. 

What this should drive home is how sex and food don’t need to be a one-weekend quick fix to getting intimate with your partner. When you look after your body, the rest looks after itself. 

If you haven’t already succumbed to the Valentines rush or your purchases have left you wanting, maybe we could interest you in a more sustainable approach to making sure you’re up for it even when you don’t have time to prep the champaign and chocolate. We believe that better habits make for a well-rounded life, and we like to help people get there. Pop onto our socials or click here to read more about what we do and how to get started! 

February 9, 2021 Eat Well Comments Off on EATING WELL MEANS LOVING WELL: FOUR FOODS THAT INSPIRE A BETTER LOVE LIFE
SETTING BOUNDARIES

DRAWING THE LINE: SETTING BOUNDARIES AT WORK FOR YOUR MENTAL HEALTH

With burnout on the rise and boundaries becoming more blurred by the week, it’s time for a re-evaluation. Sure, hard work has always been something to be admired but at the end of the tired, overthinking mess of a day, what are we really glorifying here, openly speaking?
Technology has flipped the switch on work-life balance, giving colleagues constant access to you and tempting you to be always available. We don’t need physical offices to get our jobs done anymore, so the excuses for not being able to get something done in record time seem to wither. Imagine though, if excuses weren’t necessary and a certain, polite, “no, I don’t have time for that”, would suffice?

Have you ever been in a work environment where you’ve had to do the ‘appropriate leaving time’ walk of shame to your car? Or perhaps you’ve felt a surge of anxiety turning off the active status on your remote digital communication platform long after the sun has gone down. The grind. The hustle. The boss babe (is there a reason “boss” doesn’t work just as well?). We live in a whirlwind of buzzwords that remind us that success means zero downtime, toxic productivity and ultimately, a personal life so overrun by work that health, family and joy start to fall by the wayside.

Without sounding alarmist, something needs to change. Collectively, there needs to be an unpacking of how it came to be acceptable for our mental health to be compromised by what we do for a living.

Boundaries, who needs them?

You. You do. And so does everybody else.

Taking your mental health seriously is the first on the agenda. To a fair few people, mental health still seems like this figment of our imagination and we do wonder sometimes, does it really deserve the attention you need/want to give it?

It absolutely does. You’ll see that when you take your mental health seriously, you’ll know where boundaries fit in and why they are so valuable.

Setting, implementing and upholding your boundaries
Boundaries are established after you’ve done some deep digging on what you will and won’t allow from the people around you. You need them in all spheres of your life to maintain your limits. Boundaries could be letting your mother know she can’t Facetime you at her whim twice a day or that you won’t tolerate possessive behaviour from your partner.

When we speak about work boundaries, in particular, we are speaking about the prepared, quick-defence (but not defensive) systems you have in place for situations that bring on pushing past what you are willing to do for your work.

work

 

Firstly, figure it out

You can’t implement what you don’t know and you certainly can’t expect anybody to read your mind about what boundaries you have in place. Know what you value and where your time needs to be spent and where. If you value family and health and pottery, you’ll know that your boundaries need to protect these parts of your life.

Find out where you are being stretched thin and where your work is leaking into valuable time. Pinpoint what elements of your work-life that trigger anxiety or anger and have a solid understanding of what needs to change.

Say what you mean and mean what you say

Once you’ve figured out what your boundaries are, they need to be communicated. This doesn’t mean mumbling to your colleagues about your boss during your lunch break (which was cut short by a meeting that went on for too long). It means respectfully letting your work peers know what a) you’re comfortable with, b) why these boundaries are important and c) what the outcome of broken boundaries will be. Damn.

If workplace dynamics interest you, check out our thoughts on how to bring wellness into the workplace: 5 easy, effective ways to boost productivity & employee happiness

What can work boundaries sound like?

In case you need some inspiration on how to say what you need to say (with conviction) here’s how stating your boundaries may sound:

“Yes, I also think being on top of work emails is important and they will always be answered by 10 am Monday. On the weekends, however, I prioritise unplugging and won’t be available.”

“This is not something I want to talk about at work, if we could avoid bringing it up again I would appreciate it.”

“I have a hard stop on meetings that run over 5:30 on Wednesdays and Fridays, so if we could start with the essentials that would be great.”

Emotional responses vs steadfast explanations

Saying those sentences out loud might sound abrupt at first if you are somebody who has been conditioned to people please or in the case of many minorities in the workplace, pressured to be polite and amiable. Boundaries are not rude or catty or self-righteous, they are healthy and logical limits to protect yourself. Abruptness is not a bad thing, it just means that we have taken time to evaluate and cement where our values and comfort zones are – so we don’t need to waste 1000 words explaining ourselves. When we become emotional stating our boundaries we risk being defensive or overexplaining something that needs little explanation.

Somebody is going to push a boundary, expect that to happen. When it does, you will have unpacked and prepared for how to deal with that situation and you’re going to feel better for it. Mastering your emotional awareness and sense of clarity is something you can build into your daily routine (we unpack that in our blog here).

Boundaries are Self-Care

We’re going to be talking a lot about self-love for the next few weeks and best believe mental health is high up on the agenda.

This February, let’s dig a little deeper than sugar and synthetic teddies for Valentines Day. Let’s look into real self-love that lets you think well and work well. For each time you say “no” to something that doesn’t align with your values, you learn to trust yourself a little more. Living your life in line with what makes you happy and letting go of expectations and worries about the behaviour of people is one heck of a way to love yourself. Join in on the love and come check out our Instagram page to keep up to date with our conversations about life, love, wellness and food (heck yes).

February 5, 2021 Work Well Comments Off on DRAWING THE LINE: SETTING BOUNDARIES AT WORK FOR YOUR MENTAL HEALTH
Run Run

HOW TO BREAK THROUGH MENTAL BARRIERS WHILE RUNNING

Written by Oliver Brinsford – WellBe&Co Trainer & Sports Psychologist

Mental barriers in sport or other recreational sport events are something that many people experience and struggle with. A big factor for many individuals is the feelings of performance anxiety before taking part in an event – that overthinking, mental negative self talk we so often find ourselves succumbing too – can be completely crippling and can result in a bad performance if left unchecked. However there are a few simple  coping techniques that can be used to your advantage.

But first things first.

What is Performance Anxiety?

Performance anxiety manifests and stems from various stressors for that particular individual in that particular scenario. For example, in the case of a running event, someone might have thoughts of not finishing the race. This then can quickly spiral and feed other more ingrained and personal fears like the fear of letting yourself and potentially other people down in the process.

Others may have worries about not feeling their best during an event, not beating a previous best time or setting too high targets for oneself. All these stressors can add up and become extremely overwhelming prior to performance, so much so that your on-the-day performance actually becomes hindered. 

4 Simple ways to help you overcome these mental barriers

  1. Switch from negative to positive self-talk

Negative thoughts won’t get you anywhere, and certainly won’t get you anywhere faster. Worrying about what might happen is mentally and emotionally taxing and doesn’t serve your end goal – which is to run the best race you can on the day. 

Instead of flooding your mind with negative thinking like: “What if I burnout halfway”, “Everyone else is fitter than I am” or “I should just give up now”, rather put a positive and constructive spin on your thoughts like, “I’m ready for this challenge”, “I’ve trained hard for this race’” and “I’ve got this”.

  1. Use visualization before a race

Visualization is a very powerful tool that is used by many athletes all over the world. It works by helping you focus your mind on all the positive aspects of the race. For example,you may picture yourself crossing the finish line or even something simple like the feeling of the road on your shoes or the sound of your breathing. Visualization is all based around your senses – hearing, touch, sight, smell and taste – and using them to rehearse your specific sport or race before partaking.

Try it right now! 

Close your eyes and picture yourself running your favorite outdoor route. Imagine the sound of your feet as they hit the ground; the feeling of the sun as it warms your skin, the distinct scent of earth and fresh air, and the cooling sensation of a big gulp of water at the halfway point.

1. Incorporate a pre-performance routine

Having a pre-performance routine helps use systematic series of mental and physical cues to help you get focused on the task or event at hand. For running this could include:

  • Having a standard pre-run breakfast meal
  • Taking a few minutes to be quiet and visualize the run ahead or practice some mindful breathing
  • Doing a dynamic warm-up routine

These pre-performance routines and habits can be key in helping you feel mentally calm and physically primed for any run or race.

  1. Stay focused with specific self-instructions

Anxiety as mentioned is very unhelpful when it comes to performance as it makes us focus on what might go wrong rather than what we actually have to do (the challenge ahead). A useful tool to help counteract this is to ask yourself: “what is it that I actually have to do right now?”. Giving yourself specific and actionable commands aids in hindering any unwanted anxiety-provoking interpretations of the situation. 

For instance, next time during a race try using actionable commands like: “deep breaths”, “don’t forget to use your arms”, “relax your shoulders“ and “we are halfway there, so let’s pick up the pace slightly”. These small cues help to avoid the trap of confusing the facts of the situation and keeps you focused on the task ahead.

It doesn’t need to be an uphill battle

Incorporating these expert mental tips and tools will not only help you improve your running, but also free up more mental space so you can actually enjoy the running experience the way you should.

A word from RunMalibu

This blog was written by Oliver Brinsford, a WellBe&Co trainer and sports psychologist, in collaboration with RunMalibu. WellBe&Co is a personal and corporate wellness company specializing in easy-to-implement, lifestyle-focused nutrition, training and health solutions.

January 26, 2021 Eat Well Comments Off on HOW TO BREAK THROUGH MENTAL BARRIERS WHILE RUNNING
Eating Well

NUTRITION FUNDAMENTALS FOR ENDURANCE TRAINING

It doesn’t matter whether you’re a half-marathon runner, triathlete or simply a newbie getting ready for your first 10km race – if you’re an endurance athlete, your body is no stranger to the strain of working out for long stretches of time.

Proper nutrition is perhaps the most essential ingredient when it comes to keeping your body going, getting you through your workouts and ensuring that you recover properly.

That’s why, in this week’s blog, we give you our top 5 nutritional tips to help you keep optimal energy levels and ensure peak performance during your endurance training journey.

Is there a magic diet for endurance training?

There is no specific “endurance diet” for athletes looking to build stamina and better their performance. However, there are some basic guidelines that health and wellness professionals tend to recommend for those building up to compete or participate in upcoming races or long-distance events.

Nutrition for endurance is all about experimenting with a range of meals and eating plans to see what works best for your body and what combination of foods will help you reach your peak athletic performance. At the end of the day, whether you are an elite athlete or a weekend warrior, it all comes down to fueling your body properly so that you can truly perform at your best.

5 game-changing nutrition tips for endurance athletes

1. Eat carb-centered

We’ve all heard of carb-loading, and while we wouldn’t recommend scarfing down a whole bowl of pasta pre-race, fueling your body with high-quality, carbohydrate-rich foods such as wholegrains, healthy fruits and hearty vegetables is a great way to fuel your body for more intense exercise. 

A high-carb diet will enable your body to absorb workouts with less stress and allow your body to better support the high volume of glucose needed for this level of physical exertion during training.

So, exactly how many carbohydrates should you be eating as you gear up for an upcoming month of exercise and get ready to put your stamina to the test?

Typically, endurance athletes report that the total amount of carbohydrates in their diet account for 60% to 80% of their total calories, but the recommended intake of carbs in any athlete’s diet can differ depending on the type and duration of training. In general, a good rule of thumb is to increase your carbohydrate consumption to make up 70% of your total daily calories. 

2. Eat quality food 

The bottom line is that what we eat matters, and the role it plays in our performance is undeniable. It’s easy to eat well when preparing for a race, but the trick is to keep your body fueled and healthy during training and off-time too. 

While most elite endurance athletes can and do eat everything, they don’t eat equal amounts of everything. Instead, dedicated athletes tend to focus heavily on high-quality foods and eat low-quality foods in moderation only – since high-quality foods tend to be more nutrient dense, richer in vitamins, and contain more beneficial antioxidants.

In general, your meal preparation should focus on diet diversity, with a variety of fruit, vegetables and whole grains as the centerpiece of every meal and only a moderate amount of unsaturated fats, meat and dairy. The idea is to get more overall nutrition from fewer calories which, in turn, will allow you to maximize your performance while still maintaining a healthy weight.

3. Eat as an individual 

No two athletes are the same, and whether you’re a newbie athlete or a more experienced individual, learning how to listen to your body is essential when it comes to getting  ready for an upcoming week of intense training.

Try to pay attention to what changes occur in your body and the difference in your energy levels when you eat a specific food or consume more of a particular food group. Different athletes tend to benefit from different diets, so it’s important to adjust your meals accordingly. You might find that cutting dairy out of your diet reduces bloating, while another athlete may choose to limit their red meat intake to increase both their energy and their focus. 

Learning to listen to your body’s reactions to food can do much more than just help you lose weight. It can also help replenish energy quicker after training, build and repair tissue better, maintain an ideal body weight and boost your immune function.

4. Replenish electrolytes with healthy food

Replacing electrolytes is an instrumental part of endurance sports training – especially when training sessions exceed an hour per session or when training conditions are particularly hot or humid.

Consuming foods with a lot of electrolytes is essential for basic cell and muscle functioning, and an electrolyte imbalance could cause some pretty serious symptoms such as dehydration, nausea, vomiting, muscle weakness, cramping, and overall fatigue.

So, how electrolytes do you actually need?

Athletes can require anywhere from 100 to 2,500 milligrams of sodium per hour, but every athlete’s particular sodium needs depend on individual factors such as how much sodium their body is putting into sweat (aka their “sweat rate”). 

Electrolyte supplements, drinks and foods that contain a good amount of sodium should be a key part of every athletes training regime to prevent hyponatremia during long endurance events. Athletes who experience frequent cramping or muscle pain should also be sure to increase their salt intake for a few days leading up to a big race. 

5. It’s not just about the calories 

While many athletes do choose to count calories for personal weight or training goals, when getting ready for weeks of endurance training it’s important to focus on eating enough to fuel your body and give yourself enough energy first and foremost.

The dangers of under-fueling are real, and not eating enough can actually harm endurance performance just as eating too much does. Number crunching calories can prevent optimal nutrition and hydration – both of which are important for preparing and recovering from training. That’s why it’s important for any enthusiastic endurance athlete to figure out what works best for their particular body so that they can eat well without letting calories be the centre of their focus at all times. 

A simple recipe to get you started 

Asi

Asian beef noodle salad

This dish is just loaded with delicious and vibrant flavors, as well as a healthy hit of inflammatory antioxidants too.

INGREDIENTS

250 g/ 8.8 oz pack of rice noodles

4 Tbsp soy sauce

Juice of 1 lime (approx. 1 Tbsp)

Knob of ginger , peeled and grated (approx 1 Tbsp)

3 Tbsp oil

200 g/ 7 oz steak, sliced into strips

1 red bell pepper , de-seeded and sliced 1/2 medium carrot, grated

1⁄2 cucumber , sliced

Handful coriander leaves, chopped Fresh chili pepper, sliced (optional)

Salt and pepper to taste

1/4 cup roasted peanuts, for serving

METHOD

Heat 1 Tbsp oil in a large frying pan on medium high and cook the steak until done to your liking. Season to taste. Soak the rice noodles according to pack instructions. Whisk together the soy sauce, lime, ginger and remaining oil in a large serving bowl. Drain the noodles well, then tip into the bowl. Add the cooked beef to the bowl along with the remaining ingredients. Toss everything together, and serve topped with the chili and peanuts.

A final word 

Essentially, following these expert tips and tricks will help you feed your body with adequate fuel for endurance activity, maximize your endurance fitness and improve your all-around performance.

A word from WellBe&Co

This blog was written by WellBe&Co in collaboration with RunMalibu. RunMalibu is taking virtual running to the next level with their US-based virtual races hosted between 7th and 8th November 2021. 

December 30, 2020 Eat Well Comments Off on NUTRITION FUNDAMENTALS FOR ENDURANCE TRAINING

Healthy Potato Bake

Difficulty: Easy

Time: 60 minutes

Serves: 6

This tasty side dish is lower in fat, healthier than your average potato bake and still incredibly delicious!

Ingredients

  • 2 tsp Garlic crushed
  • 700 grams Potatoes washed, thinly sliced
  • 1 Brown Onion sliced into thin rings
  • 1/3 cup Wholewheat Breadcrumbs
  • 2 tbsp Parmesan Cheese
  • 185 ml Evaporated Milk

Method

reheat the oven to 180C. Lightly grease a shallow baking dish with olive oil. In a jug, combine the evaporated milk and crushed garlic and stir well. Layer the bottom of the dish with a single layer of the thinly sliced potato. Top it with a third of the onion rings. Repeat until all the potato and onion is used up.

Carefully pour over the milk and garlic mix and top with the breadcrumbs and parmesan cheese. Bake for 50 minutes or until the potato is cooked and it is golden and bubbling. Serve and enjoy!

Download Your Healthy Potato Bake Recipe Here

December 7, 2020 Lunch, Recipes Comments Off on Healthy Potato Bake
herb-roasted turkey

Herb-Roasted Turkey

Difficulty: Medium

Time: 3 hrs 30 mins

Serves: 12

Packed with flavour, this oven-roasted turkey recipe is healthy and is sure to impress your festive party!

Ingredients

  • 4.5 – 5kg turkey
  • ¼ cup fresh herbs, plus 20 whole sprigs, such as thyme, rosemary, sage, oregano divided
  • 2 Tbsp oil
  • Salt & pepper to taste
  • Onion, apple, lemon and/or orange, cut into wedges ( to make 1 1/2 cups)
  • 3 cups water, plus more as needed

Method

Preheat your oven to 220C. Remove giblets and neck from turkey cavities. Place the turkey, breast-side up, on a rack in a large roasting pan; pat dry with paper towels. Mix minced herbs, oil, salt and pepper in a small bowl. Rub the herb mixture all over the turkey, under the skin and onto the breast meat. Place onion, apple and oranges pieces and half of the herb sprigs in the cavity. Tuck the wing tips under the turkey. Tie the legs together with kitchen string. Add 3 cups water and the remaining 10 herb sprigs to the pan. Roast the turkey until the skin is golden brown, 45 minutes. Remove from the oven.

Cover the breast with a double layer of foil, cutting as necessary to conform to the breast. Reduce oven temperature to 180C and continue roasting for about 1 1/4 to 1 3/4 hours more – the juices will run clear when cooked. If the pan dries out, tilt the turkey to let juices run out of the cavity into the pan and add 1 cup water. Transfer the turkey to a serving platter and cover with foil. Let the turkey rest for 20 minutes. Remove string and carve.

 

Download your Herb-Roasted Turkey Recipe Here

December 7, 2020 Lunch, Recipes Comments Off on Herb-Roasted Turkey