The Post-Race Recovery Wonder

So I did it! On Sunday, I ran the truly mazing Great North Run and somehow managed to get a new GNR personal best of 1 hour 59 minutes 46 seconds. To be honest, I’m not quite sure how I managed it. I felt really low on energy the whole way through; I stopped five times which is very unlike me during a race. And that heat though. That was a scorcher. I have the sunburn to prove it. Ouch. 

I really wasn’t expecting to get under the 2-hour mark, so a celebratory and well-deserved pizza was on the cards for tea last night to help restore those energy levels (if you can’t be a serious #girlswithgluten contender after a half marathon, when can you?)

To help my legs recover last night, I used a product I’ve been loving recently to help with the aches and pains after intense workouts. Right before I crawled into bed last night, I lathered my legs in magnesium oil spray and y’know what? No stiff legs for me this morning. It's seriously a miracle worker. I highly recommend the Better You range, especially the Goodnight Spray which has essential oils in the mix to help you drift off.

Did you run the Great North Run? Have you ever tried magnesium oil spray to help with muscle recovery?

Running Essentials 101 #1

I ran 10 miles this morning. This actually took me a little a-back as, as much as I've been training recently, I haven't done that much running and had a shocker of an 8-miler last weekend which put me off completely, making me feel like my running mojo was well and truly gone.

Somehow, this morning my running seemed back on track, which was a great feeling to have, especially with only three weeks left until the Great North Run (bring it on). 

It was pretty warm along the coast this morning and it got me to thinking about how running in the heat can be a little bit grim. Yes, the sun is amazing to run in, and I much prefer this to hoicking on my trainers in the cold of winter. However, there are some not so lush things that happen during a run in the sun; red moon face, can't get cool for HOURS afterwards and the grim reality of chafing. Yes, chafing.

For some reason, I seriously only ever thought men got nipple chafing from any kind of exercise (I have been living under a rock apparently), but over the past couple of years, I've actually been experiencing this at the top of my thighs without knowing? Massively GRIM and I am well aware this is TMI, but bear with me.

Weirdly, I just thought I was getting sunburn in an odd place as I'm prone to getting a bit lobster even with sun protection and have only ever had this skin irritation when running in shorts in the summer. However, it wasn't until recently that I realised this must be the c word (shudder).

As much as it is totally grim  (how many times do I want to say grim?) and a bit embarrassing, I've been looking into a few products which can help beat that chafing feeling, wherever you may be experiencing it. Step right up and take note in #1 of Running Essentials 101.

Post-Run Recovery Tips

So, as I shared in my April Goals post on Thursday, I ran a half marathon this weekend. And what a half marathon in turned out to be! I somehow (?) managed a new personal best of 1 hour and 57 minutes, which I could not be more over the moon with. All that leg strength work at the gym totally did the business, and I found the run more of a pleasure than a hard slog. Looking forward to taking this strength into the rest of my running and weight training. Happy face.

Now, I've got to say, my limbs are aching already (and I have a cracking blister. Lush.), so I've pulled together some handy tips for post-race recovery. It's one thing to train hard and run a good race, but recovery is a whole other ball game. I regularly follow these steps after a hard training session or race event, to keep my body in top form.

So, here we go - here's how I'll be helping to heal those aching muscles post-run.

Refuel
After 13.1 miles of running, refuelling in the right way is essential for muscle repair and restocking those energy stores.

Something with a high protein and carb content will be key for your first big meal after a race (steak and sweet potato chips, pls) but straight after the race, grabbing something quick like a banana and coconut water is ideal for a quick energy hit. I did this straight after my run and also followed it up with an energy boosting coconutty maca smoothie after my drive back from Sheffield. The maca powder totally hit the spot with it's energy raising properties and even a couple of hours after having this smoothie, I felt totally revitalised. Good old maca.

Stretch
To make sure those limbs don't stiffen up and you don't end up walking around like John Wayne for a week, stretch. Lie on the floor with your legs up the wall, crack out that foam roller! Stretching straight after running is something that I usually forget (tut), so when I've finish a race now, I do a really quick stretch off for 5-10 minutes, and then a more focused stretch about an hour afterwards. I'll also be limbering up with some yoga over the next few days, and in the spirit of my April Goals, stretching it alll out with Yoga with Adriene.

Soak
Get those sea salts to hand and liberally chuck them in a hot bath - the minerals in these guys help to sooth achey muscles and relax the body. I'll be doing the double after my run, and bringing out the Lush bath bombs for a super indulgent second soak. Definitely deserve a bit of indulgence after a long run, amirite?

Relax
My advice? Don't do any exercise the day after the run. Just chill the hell out. Your muscles have been through a lot and they need some time to get to know themselves again. I'll be chilling out, on the sofa and ploughing through my latest holy grail read, Amelia Freer's Eat. Nourish. Glow. This women seriously knows what she's talking about and her practises are helping me no end with my Nutrition Advisor course. Get this is your Amazon basket now, and see what all the hype is about.

How do you reboot after a run or fitness challenge?

Post-workout green smoothie

I ran ten miles this morning. Yep, ten miles. Crazy I know.  It's the furthest I've run since last year's Great North Run, and having been a bit injured recently, I was a little bit cautious setting off to cover such a long distance. The last two weeks, I've wanted to fit in some super long runs as part of my prep for this year's GNR (it's four weeks today, bloody hell), but I've been having real problems with my calves and ankles - the woes of being an overpronator.

The last couple of weeks, I've been taking it easy, only doing short runs and keeping the pace right down just to try and get some miles in. To my absolute shock and surprise, ten miles this morning, was an absolute breeze. Nearly up to normal race pace all the way round, and no mid-run stretching out required. It felt amazing to be back on track and hopefully this stands me in good stead to do another sub-2 hour half marathon.

As with all long training runs, all I could think about was what delicious foodie treat I was going to have when I came back in. Along with a Quest bar (the only bar for getting a high-protein hit post-workout), I whipped up this super easy green smoothie. Smoothies are literally one of the easiest/quickest things to make and it took actual seconds in my new love, the Blend Active. Obviously, you can switch up these ingredients depending on what you prefer, but this is a pretty damn good combination.

Super quick post-workout green smoothie (serves 1)

What you'll need:

• 2 x handfuls spinach
• 1 x kiwi fruit, sliced
• 1 x handful of fresh/frozen blueberries
• 1 x scoop vanilla protein powder (I used Myprotein's Impact Whey Isolate in Natural Vanilla)
• 250ml coconut water (I used Go Coco)
• 3-4 ice cubes

I feel a bit of fraud putting a step-by-step guide here as it's literally just a chuck-it-all-in-a-blender kinda recipe. So go ahead, whizz away.

What's your favourite post-workout protein hit?

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Stuff I've Learned | Running

Hitting the pavements can be a daunting thing when you haven't had much experience. When I first started out, pro runners used to speed past me like lightning and I thought I'd never be able to run like the them.

I've been properly running for over three years now and am constantly learning new things, whether it's how to improve my technique or getting that playlist bang on so the BPM helps me up my game in the pace stakes.

I don't consider myself a running pro or expert by any stretch of the imagination but I've pulled together a few hints and tips I've picked up along the way to guide you through your time on legs. And in turn, if you have any for me, just comment below.

Get some snazzy gear
Why look boring when you run? There is some seriously colouful kit out there and it makes you feel (and look) the part when running. I'm guilty of investing in boring black vests and shorts when I started out (goth at heart) but I've recently added some brighter things to shake things up. TK Maxx and H&M, particularly, have good quality, interesting and affordable running gear.

Buddy up
Running with a pal is one of the best ways to help you on your way. When I'm on long training runs, I buddy up with my Mum - we have a chat on the way round and it makes those long, hard slogs that bit easier to cope with, knowing you're both in it together. If you want to run in a group, there are loads of brilliant running clubs all over the North East, which you can join whatever your level.

Stop worrying about everybody else
Even now, after running for a few years, I get a bit of running angst - Why can't I run as quickly as that girl in front of me? Go at your own pace and set goals to work towards. Want to get faster? Try some interval training. Working on distance? Sign up for a 5K or 10K. Remember, even the expert was once a beginner so take your time, and do what suits you.

Make an epic playlist
One thing I can't cope without when running is a damn good playlist. I use Spotify and make my lists available offline, so I'm not relying on the (usually) patchy 3G signal down at the seafront. I always have a range of genres in the mix but mostly it's really upbeat tracks to help me with my pace (and obvs some guilty pleasures in there for lols).

Enjoy it
If you don't enjoy it, don't do it. Yes, running takes some getting into when you first start out and if you stick at it, it can feel unreal. At the end of the day though, we're all different. There are loads of other cardio-based exercises you can try instead if you're just not feeling it, whether it's cycling, something like netball, HIITs or Tabata. Personally, I think mixing up your exercise routine does a world of good, and introducing different form of exercise that complement other is a damn fine thing.

What are your running tips?

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Slacker

Like the title of this post, that's what I've been lately.

Life has been a blur of work, running, holiday planning...the last 2 months have literally flown by.

Here's a sneak peak into AMB's world over the past few weeks.

1. Getting my fill of all things cultural with Monocle / 2. Naughty purchases from Space NK (well, not naughty, but some very vital Institut Esthederm for my upcoming holiday to California / 3. RUNNING. I'm training for the Great North Run (4 weeks today!), so training has been taking up most of my free time. / 4. Getting my foody fill at The Grazer's Ouseburn Festival Feast. / 5. The gorgeous airstream caravan down at The Cycle Hub / 6. The Miller's Daughter's yummy sweet treats; she does a mean bake. / 7. New pooch addition to J's family, Poppy / 8. Brightening up some neutral postcard prints with acid green Washi tape / 9. Big Bro.

1. Street art in Heaton / 2. Riley's Fish Shack goodies down at King Eddie's Bay / 3. Going green for Newcastle Racecourse's Ladies Day / 4. Studying the race card / 5. Smarty pants / 6. Recovery food at Lola's (MUCH needed after one too many Pimm's / 7. Taking Somerby for a ride; in love with my new basket / 8. Joe's vintage Mini, perfect for coastal drives on sunny days / 9. Pretty flowers on the bar in Barca

1. Posh beers on a recent Friday night / 2. Sa'll about the hipster / 3. Beautiful sunset after a heavy thunderstorm in the Toon / 4. Flat White at Sugarloaf  / 5. Anchor nails for Kate's hen do / 6. Vibrant flags down at Tynemouth Sailing Club for Riley's Fish Shack pop-up curry night / 7. Our hen donning some fancy dress finery / 8. The classiest club in Penrith / 9. Finally, GNR pack game. Hoping to smash 1.55 this year! I'm raising vital funds for Help For Heroes.