The Andy Files – Getting Started/Goals

I recently (a while ago now) shared my blog with my brother and he set me the challenge of how I can to help him with simple fitness and eating habits with the aim of losing one stone.

If you have missed the previous post of The Andy Files you can find it here.

Andy was a very good athlete in his younger years and now has 2 children, works long hours and a long commute. He leaves the house at 5.30am and is not home till 7.00pm. He sees the kids, has some food and then has to go to bed. Finding time is a big issue.

I could jump in and say do this, eat this. But we need to step back, think and plan.

Setting Goals

Goal Setting

It’s all a little corporate, but setting goals is important. Continue reading “The Andy Files – Getting Started/Goals”

Running preparation and recovery

In my post How to run faster, I started and finished the post with preparation and recovery. Injury and fatigue are the downfall of many a training plan and many runners seem to be injured, are returning from injury or are carrying an injury.

Below are some ways to help keep you on the road or trail.

Water

Glass of water

I have previously posted about the benefits of drinking water  and seem to bang on about it a lot. It has a huge impact on your performance. Make sure you are well hydrated. Drink water throughout the day to maintain your fluids. If you are dehydrated before a run, it is likely going to be difficult and suck! Continue reading “Running preparation and recovery”

Stretching Exercises – Feel the Stretch

Book about StretchingA few weeks ago I wrote a post about my 22 day challenge to work on my stretching.

As I mentioned in the post, a lot of my requirement is to stretch my hamstrings to ease my muscular back pain. Running, BMF and cycling all work in the opposite way of trying to shorten my hamstrings

There are many benefits to static stretching post work out. It improves circulation, reduces soreness and improves blood flow. All of which aids recovery and improves later performance. It can also help avoid injury that can be the death nail to a lot of training plans and PB hopes. It can also help calm the mind and provide a mental break by taking 10-15 minutes out of your day to focus. Continue reading “Stretching Exercises – Feel the Stretch”

The benefits of drinking more water

Glass of water

In my post “Why am I not better” I spoke about the number of small things that you can do to improve your health and performance. You could call this the Compound effect (a number of little changes that can add up to a greater, positive impact in the future) or what British Cycling call marginal gains.  (I am not quite at the marginal gains level yet, but you get the point).I stated that I was going to undertake a 22 day challenge to drink more water and see if there is any benefits.

Why 22 days? There is popular belief that it takes 21 days to form a habit. This come from a book Psycho Cybernetics written by a German cosmetic surgeon Maxwell Maltz in 1960 where he observed that the adjustment period for his patients was a minimum of 21 days. Over time this has become more popular and has become the stock answer for how long it takes to form a habit.

So for now I am going to go with 21 days and add 1 day as way of an upgrade!

Why did I make drinking more water my first self-improvement?

First of all, I am highly aware that I do not drink enough water. The colour of your urine is the best indicator of hydration. Let just say, mine is not where it should be. Continue reading “The benefits of drinking more water”