The basics of using a Heart Rate monitor

Your heart rate is one of the best indicators of how hard your body is working during a workout. Using heart rate zones is therefore a great way to monitor how hard you’re training and it’s easy to see why they’ve been a popular training tool for Triathletes for years. Doing it right can improve performance.

Working smarter, not harder

Before you get started, it’s important to understand that an effective plan is all about balance. By creating a workout schedule with some intense days and some days that are gentler, you’ll maximise your results while also lowering the risk of strain or injury. This isn’t a ‘no pain, no gain’ approach but rather a ‘work smarter, not harder’ strategy.

It’s an approach I have taken the last 8 years, I was inspired to take up sport after watching the event at the London 2012 Olympics, I set out on my journey. It wasn’t easy – I didn’t come from a sporting background and couldn’t swim – and I knew he had to be smart when it came to my training.

For most people, they are under the impression that they should go hard in every session. The most common thought is ‘if I train hard and fast, I will get faster’, but that is not the case. You need to be clever in your training… We all know that well-known saying ‘go slow to get fast’.

Choosing the right tech

Another key starting point when you’re training by heart rate is to make sure that you’ve got the right tech to measure it with. This way, you’ll be constantly aware of your beats per minute (BPM) – the essential metric for this type of training.

There are a few different options when it comes to heart rate monitors. You can wear one on your chest, your arm, or your wrist. So how do they differ?

The classic chest strap uses an electrocardiogram (ECG) to measure your heart rate. It can then be connected to a combination of devices, including your sports watch, bike computer, fitness app, and/or gym equipment to give you a real-time measurement of your heart rate.

The arm strap works in a similar way with your devices, but uses optical heart rate tracking instead – just like the fitness watch on your wrist. Your watch differs from the chest and arm straps in that you don’t need any other devices because all the information you need for checking your heart rate is right there on the screen.

Using heart rate zones for exercise

Identifying your maximum heart rate

In order to get the most out of heart rate training, you need to find out what your maximum heart rate as mentioned in previous blogs. This can be done by taking a VO2 test in a lab or at home by running as fast as you can with a heart rate monitor and then taking the max from there. Don’t use the 220 minus age formula it was proven wrong.

Understanding heart rate zones

There are five different heart rate zones (1–5) and your training plan can (and should) include workouts in all five zones. The following chart from the Polar website shows the level of intensity and percentage of maximum heart rate used within each heart rate zone. You can also see the different effects that each zone will have on your body.

Many of the pros train within heart rate zone 2 or power zone 2 on the bike. But why is zone 2 training so beneficial?

The main benefit is that it builds aerobic base and endurance. By improving aerobic capacity, this improves your ability to maintain a faster pace for a longer period of time. Of course, you still need to do the higher intensity efforts, but zone 2 is the basis and foundation from which to begin to build your faster pace.

If you have a strong aerobic capacity, it will also allow you to recover quicker between those higher intensity efforts. Zone 2 training should be a big bulk of your weekly training.

Adding variation to your workout

Variation is another important aspect, if you want to improve your fitness or become a better. When it comes to your heart rate zone training, paying attention to the key differences indicated by heart rate zones will ensure that you get the most out of what you put in.

An effective training plan will include different types of workouts with varying frequency, duration and intensity spaced out so that you have time to recover. This means that some workouts should be short and intense, some long and light, and some can even be long and tough. It’s the variety that makes your workout regimen effective.

What I like about heart rate zones is that if you train for 60 minutes (for example, at the same heart rate on two consecutive days) your distance/pace will be different because your heart rate is based on how your body feels on the day. So, if you’re tired then when you cycle it’s likely your heart rate with be higher and therefore speed will be slower. So this is why it’s important to train with heart rate.

This blog is about a basic understanding why using heart rate is important.

Don’t underestimate the power of believing in yourself

Believing in yourself is very powerful and if you believe in yourself no matter how small or big your goal is, then you are already half way to achieving it.

As a coach I have had many conversations with athletes where they say “I am doing this race because I know I will struggle” or “my goal is too big” and so on. That is already setting yourself up for a negative mind-set and for failure.

Achieving great things does not come over night, it comes over a long period of time where you have to be dedicated, committed, keep working when it gets hard and overcome challenges. So if you say you can’t do it, I am a great believer that there is no such this as “I can’t”; if you stay negative then you have set up yourself for failure. If I said to myself when I couldn’t swim I can’t do this I would have never embarked on my journey and the success it has had for me. It’s easy to quit but I believed I could crack swimming and get better and this motivated me to keep going even when at times I felt like I went backwards, but now when I look back to 2012 I see what I have achieved and how far I have come.

So believing you can do it, is the first step to your success but a huge leap forward to achieving goals. Sometimes things take years but if you keep at it and don’t give up then I believe you can do it. Like with anything in life hard work pays off.

So use this as a drive and a tool to push you towards your goal and dreams. It’s ok to have a bad day, everyone has a bad day now and again. Instead of thinking it’s an awful session, look back and say I was better than yesterday and I am on track to get to my goal.

Goals are there to try and get and achieve, so if you believe in yourself then go grab your goal and believe me if you believe in yourself you will get there.

This blog is to show that believing in yourself that you can achieve great things is a big step towards your goals. You just have to believe yourself and the enjoyment will come from seeing yourself moving forward.

MAGIC SPEED 3 review

I was kindly gifted a pair of the MAGIC SPEED 3s from ASICS as I am an ASICS Frontrunner to test and review. Firstly when this shoe first come out with a half carbon plate in it I was impressed and I still use the 1s now in shorter speed work. When the 2s came out I was even more impressed as they were a solid shoe that had been upgraded to a full carbon plate and felt like the METASPEED which I thought was a great training shoe and also a race shoe, I use these regularly in training.

So on to my review; firstly what ASICS state about the shoe:

The MAGIC SPEED 3 shoe is designed to support your racing goals. In addition to the softer cushioning experience, this shoe helps create better stability throughout your stride. A full-length carbon plate is sandwiched in the midsole to propel your foot forward. This helps create a smoother and more propulsive experience during the toe-off phase of your stride. Both layers of the midsole are reconstructed with FF BLAST PLUS cushioning. This makes the ride feel bouncier and more energetic during tempo runs and races.

ASICS state the technical details are as follows:

· Engineered mesh upper improves breathability

· At least 50% of the shoe’s main upper material is made with recycled materials to reduce waste and carbon emissions

· The sockliner is produced with the solution dyeing process that reduces water usage by approximately 33% and carbon emissions by approximately 45% compared to the conventional dyeing technology

· Full-length carbon and TPU plate add structure and improve toe-off propulsion

· FF BLAST™ PLUS cushioning provides lightweight impact absorption and a responsive rebound

· ASICSGRIP™ rubber outsole improves traction

The shoe is for the neutral runner, I was very interested to see how these shoes compared to the last ones which I loved. I still use the MAGIC SPEED 1s and 2s. First impressions, I am going to compare the previous model; the 3s look very similar and small changes by the looks of it. It is still a full carbon plated show and you can see the plate on the underneath of the shoe now which I thought was very cool. The tongue is very thin and you are able to change this, which I think is a good feature. I love the white colour it looks funky and stands out, but not sure how long it will stay white for. The material of the shoe is different and very thing and light weight.

The MAGIC SPEED 3s still have a 7mm drop just like the previous model, the weight is less for men and weighs 230 grams and for woman stays the same as the pervious version at 195 grams. It now has full FFBLAST +. I do recommend buying half a size bigger than you normally buy as these felt like they were a little small.

So on to testing them, they did feel a little more comfy than the last version, my feet felt secured. Some carbon shoes don’t give you that; I used these speed sessions runs and Tempo runs, I felt like they were the METASPEED and I liked this and they felt lightweight then the last versions. I went out in the rain and the grip felt much better than the last one and not slippery, small changes here have made a big difference. The shoe feels like it will last and go on for a lot of mileage. I don’t use carbon plated shoes for long easy runs but I tested these out and I was running faster and at a lower heart rate on my easy runs. This shoe felt solid and fast and my legs where less tired after using them.

At £160 GBP they are one of the cheapest full carbon plated shoes around and £10 cheaper than the 2s and I do think if you are on a budget or want to pick up a bargain then this could be the shoe for you, I in fact think this is a bargain.

My conclusion is that that there are only small minor changes but I believe they have made a big difference. The MAGIC SPEED 3 does feel like the METASPEED and feels very lightweight and responsive. The better grip makes it a faster shoe and the materiel change makes it lightweight but is still very comfy. I personally think this is a great shoe and you could race with this model. I think it’s at a bargain price and would be a perfect all-rounder shoe now. You can buy the 2s cheaper now but I think these are a great price. If you liked the 2s then this shoe feels faster.

You can buy the MAGIC SPEED 3 HERE

GEL-NOOSA Tri 15 Review

As an ASICS Frontrunner from the UK team, ASICS kindly gifted me a pair of the new GEL-NOOSA Tri 15 to try and test out so here is my personal review.

This was a shoe I have always been keen to try out as I am a Triathlete and I was looking forward to getting it and putting it through its paces. I wasn’t keen at all with the NOOSA until I used the 12s a few years back and then I was very impressed by them and even more impressed by the 13s which had a huge overhaul to the model; there were some big revamps which I liked even more and ran some very fast times in Triathlons with. The 12s were what changed my opinion of the shoe as before I wasn’t sure if this type of shoe was for me.

So what is the GEL-NOOSA Tri 15?

The GEL-NOOSA Tri 15 is designed for triathletes but also for all types of runners and the model has been around for a number of years now and built for the neutral runner. Gwen Jorgensen who inspired me wore the older versions and this is what got me interested in the previous model. However unlike the 13s which had a massive revamp in my eyes, so far the 15s look very similar to the 14s. However what has always stood out for the NOOSA is the funky colours.

ASICS state: The NOOSA TRI™ 15 running shoe is comfortable and ideal for a smooth running experience. It’s lightweight, so you don’t have to compromise on speed during your training or a triathlon. The shoe’s FLYTEFOAM™ technology is light and provides enough comfort without weighing you down. Plus, its comfortable upper design makes it easier to put on and take off during different stages of a triathlon. An increased toe spring means a high upward curve at the front of the shoe, which helps propel you forward and increases your speed during runs.

What makes NOOSA TRI™ 15 running shoe fast and comfortable? Lightweight FLYTEFOAM™ technology provides added comfort without weighing you down. Comfortable upper design for easier transitions during different stages of a triathlon. Increased toe-spring increases your speed during runs.

What else makes the NOOSA TRI™ 15 shoe a good choice?

This shoe is designed with speed and comfort in mind – we’ve spent hours testing it at our Institute of Sports Science (ISS) in Japan. The NOOSA TRI™ 15 running shoe includes additional technical features to support you during your runs.

ASICS state the technical details are as follows:

FLYTEFOAM™ technology

Provides lightweight cushioning and impact absorption while still being durable.

Comfortable upper design

Makes it easier to put on and take off, thanks to its heel pull tabs.

Increased toe-spring

Increases speed thanks to the high upward curve in the forefoot area.

Engineered mesh upper

Improves breathability to keep feet cool.

AHAR™ outsole rubber

Improves the outsole’s durability.

Unique look

Stands out thanks to its colourful Avant Garde style, inspired by Van Gogh’s paintings.

Vegan Friendly

We haven’t used any materials of animal origin in the design and material selection stages, including the yarns, glues or other adhesives applied in the product. *The product is not certified as vegan by an independent third party.

Designed with the environment in mind

We’ve used less water and carbon emissions to produce the shoe’s sock liner. Better for you, better for the environment.

First impressions are that the GEL-NOOSA Tri 15 still look funky and really cool; I do love unusual colours so this will always tick a box for me. However, they looked very similar to the previous models. They did feel light and the heel looked different and it felt lighter. The major difference was the tongue and the heel.

This shoe can be used for normal running and not just for Triathlon races, but the shoe is built to dry your feet quickly and so you are able to get them on quickly by giving you some comfort as most Triathletes will use this shoe without socks; so being a comfortable shoe is important. However, at the same time, you want a: responsive, fast, lightweight shoe which the GEL-NOOSA Tri 15 is and although there is no carbon plate in this shoe the FLYTEFOAM technology does make this shoe fast but not just for Triathlon racing. The GEL-NOOSA Tri 15 retails for around £135 in the UK.

Comparing it to last year’s model. This year the weight 218g which is 1g less than last year. The drop stays at 5mm and the midsole material is the same as mention above FLYTEFOAM.

Let’s talk about the tongue – the tongue is much thinner than the 14s and it still feels snug. Next up is the sole, the grip is slightly different to last year but is very similar. The GEL-NOOSA Tri 15 is impressing me, even though it has very little changes from the last one. It has a funky design and colours, feels light on and quick to slip on. But how was it going to do when running with them? I first tested them on one of my speed sessions and I found they felt light and felt as comfortable as the last versions. When I ran at faster speed I felt like I was bouncing along and they were very responsive. In regards to long runs I took it out for my zone 60 minute runs a few times. I had no problem with it, it still maintained a bounce and where very comfortable, they still maintain that slipper feeling and feeling snug. You can definitely do longer runs with this shoe as they are very comfy but are a better shoe for speed work

Onto my conclusion – Only minor changes, they still feel very comfortable and are a light fast shoe. This is a great shoe for Triathlons if you don’t want to spend big bucks for a carbon plated shoe and will get you through shorter races and speed work. However with minor changes it feels pretty much the same shoe as the 14s.

You can buy the GEL-NOOSA Tri 15 HERE

TIGER Tracksuit Jacket review

I was gifted this Tiger Tracksuit jacket as part of being an ASICS Frontrunner and decided to write a review about this.

Firstly the jacket is ASICS retro archives and it certainly has that retro look which stands out for me. The TIGER jacket can be worn for training etc or lifestyle piece.  It can be used for various workouts or casual scenarios, the jacket also includes adjustable hem toggles that make it easy to adjust the fit and repels water.

Key features of this jacket are:

• Water-repellent
• Side pockets with Velcro
• Hem drawcord for fit adjustment
• Premium nylon woven fabric
• Ergonomic design help improve freedom of movement

First impression I love the colours, looks very retro which I love so ticks a box for me. It is a great fit for me and I am a men’s small, it feels very lightweight and comfortable.

I have run with this on and also worn it around the house as a normal everyday jacket. In regards to the run it felt fine, lightweight and I used it when it was cold and raining. Of course it is not thick and therefore very thin but it kept me warm and I didn’t get wet. Pockets are a nice size and can fit a few things in there, however the down side is there is no zip but does close, this could still mean things may fall out. I really like this but for me if you get the Tracksuit bottoms for this then it makes it look even better and is a perfect tracksuit to wear around the house and to races.

My conclusion is this is better as a warm up jacket for races and looking good when showing up to races and training. I will be using the whole tracksuit at races and I really like the design and colour. If you are looking for a new tracksuit then this is perfect and also a good lounge around at home jacket.

You can check the product out at ASICS HERE

Mental health battles but stronger through sport

You may have seen a few weeks back that I decided to open up about my personal life on social media and the post was the following:

We have debated this post so many times about posting this but we need to be real and talk about infertility. We feel at this stage people should now know what has been going on behind the scenes.

The last 6 months have been very tough for us, over the last 3 years I have had mental health problems that have been a big battle. Only a very few know this & a few individuals who have been immensely supportive during this time.

This isn’t is rant, but the last 6 months have taken a huge toll on us, Saturday we received another unsuccessful IVF cycle. This time us has hit is even harder because we did everything asked for and more. However we are still positive and hopeful because we managed to freeze eggs this time round and still have another two tries. It has been a very long 4 years of trying to conceive.

I am not after sympathy but I have found it very hard to open up to anyone about my mental health issues and what we are going through. Some people just brush it off and think we are good or they just don’t understand what we are going through. I am a positive person but because I post things up that are positive on social media it does not show the true reflection deep down what we are going through.

I am not after hope you are ok messages etc but just to express that to people we look well and appear happy you never know what is going on behind the scenes.

We are both good and strong & we will keep fighting together to overcome this obstacle.

This is to bring awareness to infertility and know that your are not going through it alone as there is others out there experiencing the same battles❤️

Since then I have received nothing but kind messages and support and what surprised me most is that so many have been through this or are currently going through this, even people close to me opened up which was the point of the post. However I am going to be very open still in that for the last four years my mental health has not been great. We never know what is going on behind the scenes and for me I had many cryptic posts as I was struggling with my mental health and to even talk to people about. I did get help and that managed to help and put be in a much better place; I feel I am almost back to myself now, however it does flare up now and again. Having a life coach and having acupuncture has helped me slowly overcome this; counselling and CBT worked a little for me but only stopped it temporary.

Despite having serious anxiety and PTSD issues I have come through this from sport. Last year was a tough year for me and every race got worse for me, effecting my mental health and therefore not enjoying races. In fact I raced at the European Aquathlon Championships as a nervous wreck and therefore my race was over before I even started. However despite this being my hobby I found the training sometimes a chore and I was therefore not enjoying it even though I got on with it. I fell out of love with the sport towards the back end of last year with a lot going through my head and things going on, but my hobby is the very same thing that helps me tick over and keep a steady mental state.

No one has told me to do my hobby; yes I have won medals and I am proud and enjoyed races so much. So I needed to find the love for my hobby again because this is also the thing that helps my mental state hugely. People still don’t open up, I have friends ask me how are you and most of the time you just say good thanks, but I tell them the truth now, if I am having a bad day I tell them. Anyway I found a break away from training and deciding to not set goals at the start of the year and to just see what I can fit in with no pressure has made me love my hobby again.

I didn’t plan races until now as with IVF we never knew what we were going to do and I had to spend time with no pressure and not even knowing if and when I could fit in training; this has worked in my favour as I went with the flow. With no targets for this year apart from to enjoy every session and

every race I decide to enter. I went out recently on a cold wet run; I decided not to go on the treadmill but just to go out and I enjoyed it. I was told this recently – find happiness in what you do as happiness makes life so much easier – this is correct. You may of seen I looked so happy at my last road race in January and that was the case; I was enjoying the race, just holding back and not over doing it, allowed me to reflect on why I do this. People cheering my name and me saying thanks because they are making it enjoyable.

You must enjoy your hobby or question why you do this, keep positive at all time and find happiness in what you love doing. The hunger for being the best I can be there, is there and I feel like if I am happy and enjoying – you never know how far you will go. If you are happy and enjoy what you do then surely the results will come? But that does not matter for me, I may make a crazy goal for this year but for me I aim to enjoy every race I enter regardless of a PB and at the end celebrate doing it because let’s face it I am getting older and you don’t know when you will have to stop.

I have found myself many times not in the right frame of mind but I find just getting out and doing something goes a long way in changing my mind-set and making me feel better. There will be days you don’t feel like getting out but honestly they are the days which are the best. If I don’t feel like running I force myself to go out and say if I am not enjoying it after 10 minutes I will come back home, but most of the time I stay out longer and end up enjoying it or having one of my best runs. Keep moving don’t just sit about all day if you are working from home – I walk around the house if I can’t go outside for some reason. It’s important to keep moving as it will help your health and wellbeing. I always found when I am exercising I relaxed and it’s helping me clear my head and therefore destresses me.

However, don’t over train because you will just burn out or give up. Make sure you have the right balance of mixed training with easy training and hard training, the 80/20 percent rule is a golden rule to follow. 80 percent of training easy and 20 percent hard training. This has worked well for me over the years and allowed me to get in consistent training which has allowed me to improve and achieve my goals as well as keeping injuries to a minimal. Mix up training often, don’t do the same things every day and every week, changing this up not only keeps it fun and interesting it’s the way you get better and improve.

The best way is to just get out, enjoy your hobby, go easy and just listen to your body, focus on something positive such as previous good runs and success. I know the experts say exercising has so many benefits on your wellbeing and mental health and it does, it does help a lot.

Why do people train too hard?

I don’t know about you but I clearly remember a quote throughout my life that goes back a very long time and that is “No Pain, No Gain” but when reflecting on that quote now you can clearly see the flaws in this. 

On a regular basis when talking to anyone about their training they always seem to put the speed work in more than the easy work. I always seem to hear the same thing “I am tired but need to do a hard session” and “my leg is hurting but I need to go out and do a hard session”…the list goes on but why? 

Well a lot of people think if they train hard all the time they will improve if they do, like if you run faster all the time you will get faster. But of course that is not the case and in fact if you train hard all the time you will see your training going backwards and you are likely to get injured and of course if that happens you are then chasing fitness when you come back. By training hard more than 20% a week you’re increasing the chances of getting injured but also become in that over training area. When you keep going hard you break down your body and it becomes harder for your body to recover and therefore struggles to keep up. 

Recovery is the key and should not be underestimated and should be part of anyone training program. Its simple recovery is where you make a lot of gains. However that is for another blog. 

So how do you know if you are over training, well it is simple I always go by the 80/20 that’s 80 percent easy and 20 percent hard. But the problem here is that most people make the mistake with their easy training and go into the moderate zone which is very common. Keeping to lower zones are key, I have written blogs about this in the past. Sleep can show this, if you’re sleeping badly then this is also a sign. 

People are simply not patient and they expect instant results and that won’t happen overnight so be smart with your training as the easy stuff has huge importance in your training schedule and also has a huge impact in your progress. So that is why it is even more important to put the right training plan in place. 

How to use cross training to improve your running

 

Cross training is hugely beneficial to a runner and you are seeing more and more runners now move away from running and entering multi sports, anyway that is for another blog. This blog is about how cross training can improve your running.   

What is cross training? Cross training is defined as engaging in two or more sports or types of exercise in order to improve fitness or performance in one’s main sport. In other words if you’re a runner and you are swimming then that is cross training. 

I personally as a coach like to think of 4 key benefits of cross training and they are as follows: 

Reduced risk of Injury 

This is a no brainer if it reduces overuse injuries and keeps you training then you will be consistent in your training and you will see progress.  If you are injured then you will just be chasing fitness and won’t see much improvement. Runners are the worst; they carry on running with overuse injuries and they want to just run loads of miles all the time, but you don’t need to. 

Better Aerobic Capacity 

If your Aerobic capacity is better, as a result from cross training then you get stronger and more efficient and therefore improve. This can be seen in Triathletes that train in 3 sports, the run, swim and bike. You will find Triathletes have the one of the best aerobic capacity. 

Increase in Overall Strength 

You are training different muscle groups and therefore your body is getting stronger as a result. For example if you did strength training it has been proven to keep injuries to a minimal and if you’re stronger you will see improvement. 

Recover faster 

Training smart will allow you to recover quicker, if you’re running a few times a week and then cycling and swimming, your training different muscles etc which means it gives time for the other muscles to recover etc. So if you ran 5 days a week your recovery would be less than someone who ran 3 times a week and swam in the week, purely because your muscles won’t be strong in other areas. 

I do a lot of cross training but I am a Triathlete so my week is broken down with cycling, swimming, strength work and even a Pilates session a week if I can fit it in. So I am not just running, however when I was just running I got injured a lot and when I introduced strength work I managed to see less injuries. However the big difference for me was when I started swimming, I saw less injuries, breathing was better and I saw improvement in my running over the next few years. Once I started cycling as well I found more improvement in my running and I am running way less now, but I felt stronger, run faster now and I found I recovered quicker. I am not trying to get you to do everything but simply doing one other activity will be a huge benefit to you. 

You are also seeing now, more and more marathon runners not doing massive mileage anymore and there are many athletes that do a lot more cycling to help them in their marathons. Cycling is low impact so for example if cycle for an hour or so and then went on a run this will again have huge benefit for you. 

My conclusion is if you want to stay injury free, improve from consistent training and maybe enjoy the change more then you need to cross train. I hope this blog was useful to you.  

My story of becoming an ASICS FRONTRUNNER & 6 years on

6 years  ago I applied to become an ASICS FRONTRUNNER member (more details below). I am one of few remaining members left in the team from when it started. But for me it is not just about free kit, it is a way of life for me. My last meet up with the team was at the Brighton Marathon Weekend, a weekend I enjoyed so much. Of course it involved running, a race and plenty of photos. I remember coming away with a PB but a high from the weekend. The team is full of inspiring people and just sharing everyone’s stories and socialising left me going home thinking how much of a great weekend it was.  

The team are very welcoming and even if you do not see them much throughout the year, when you go to the meet ups you never feel out of place, you just feel like a family and the way people are friendly and encouraging makes me feel proud to be part of the team.  

So In 2017 I saw an advert on social media about “ASICS FRONTRUNNER” and the UK team was being launched. I didn’t know what it was about at first so I did some research and looked up their established FRONTRUNNER teams around the world. 

I then found the teams were supporting each other and runners around the world who love to run by motivating people and inspiring them to do great things. There is a feeling of togetherness and by helping people move around the world. The team aims to promote running across the world and to inspire people across the world to get moving. We share a common passion, which of course is we love running. Running connects us together with the team and with runners across the world. With a global team that has beginners, elite athletes, 5K runners, ultra runners, triathletes, coaches, health experts and so on – the list keeps growing; it is for people who share an appetite for running. 

I am a positive person and I like to inspire people from my own journey and my values fit in perfectly with the FRONTRUNNER team of diverse people from different backgrounds and different abilities. So I applied not thinking I wouldn’t get in. I was over the moon when I got the email to say I had got into the UK team. This year will be my 6th year and I am one of the original members of the UK Team. I have not looked backed since and made some great friendships. 

It’s not about kit for me it’s about connecting with positive minded people across the world and inspiring each other and the world with our positivity and to get people inspired to move and to keep moving. Its very fun being part of the team, firstly you get to meet members from across the globe and interact with them. I have been to races abroad and met FRONTRUNNER there. It’s not all about the free-bees too it’s about the fun meet ups and activities with the team; we do to bond with others and that togetherness feeling. I never feel out of place and have made many friends from the team that I value. 

If you are thinking about applying, I highly recommend you do and be part of the fun; good luck with your application. 

Benefits of indoor training

Indoor training can be very powerful and useful in your progression. There are many benefits of indoor training and it does give you that security. In this blog I am going to explain why I chose to train indoors all year round and not just the winter but focusing on the running aspect of my training. 

Indoor training is a big aspect of my training being a Triathlete; I do strength training, cycling and run sessions in my summerhouse. I am a proud Noble Pro Ambassador and my treadmill is a very good product in helping me be the best I can be and my progression in achieving my goals. It is often the understanding that people only use treadmills in the winter and that is certainly not the case for me but also I use it to my advantage in the summer which can be used to help you prepare for hot weather. 

Some of the benefits over the winter; firstly is security for me in the winter if it is too dark I like to train inside as it’s easier and safer then going out in the pitch black in the countryside. Having a treadmill at home is easy and you can just jump on it quickly and just run. Watching programs, films and even having a jig to music does make it fun. Sometimes I just don’t feel like getting out and if I am doing a long bike ride which is then followed by a run it is easy to jump on the treadmill as I am already ready and don’t need to dress for outdoors. Sometimes I want to watch the rest of the movie I was watching on the bike. 

I tend to use my treadmill more over the winter because if I can’t run in the light, I prefer running indoors than running on my own in the dark. If the weather is bad then I don’t have to worry about getting wet or not being able to run because it’s too dangerous in the snow and risk injury. Of course it is important to get out when the weather is bad but not when it is dangerous so that you can risk getting injured. So I am able to get those miles in without worrying. I like that fact you can listen to music or even watch a film whilst running. I find easy runs easy to control your heart rate and monitor it more than being outdoors, I do find it helps pass the time more in the winter. If the weather is bad then I will jump on and do some long reps such as mile reps; I prefer doing the longer reps on the treadmill then shorter ones. 

However using the treadmill when it’s warm may sound off putting but also has a huge impact in your training. When I am preparing for summer races I use my treadmill for runs so I can climatise and get my body used to running in extreme heat. This is very beneficial for me and has prepared me for the World Championships in Montreal 2022. This allowed my body to adjust to running in hot weather to help me not struggle in the heat on race day.  

With Noble pro treadmils you can use the Kinni app which is very easy to use and it syncs up with your HR monitor, the treadmill and a foot pod. What I like about it is there is a workout library and some ambassadors have created their own workouts for you to use. You can just jump on the treadmill and if you don’t know what to do have a look at a workout whether it is an easy or hard session. I like doing the Yo Yo workout; its short but a hard session if you are short on time. I also find it is great that you can make your sessions which makes it easy, for example if you want to do reps and add recoveries its simple and you don’t need to keep fiddling with the treadmill when doing a session.

Both are useful tools in my progression and you can certainly control the pace more on treadmills which is beneficial in your training, such as when I do mile reps I can do negative splits and I know I can control each rep to the pace I want to without the need to check my watch all the time. 

I hope you found this blog useful it is a short blog telling you some of the benefits I have found over the years and what has helped me achieve my goals. 

If you fancy a Noble Pro GET 4% off Noble Pro treadmills, discount automatically applied when you use this link, go to Noble Pro