Post written in collaboration with Science in Sport.
If you read Fitcake regularly then you’ll be aware that I suffered a few running injuries recently. I’ve been using this time on a running ban to switch things up workout wise, and start incorporating some new challenges into my weekly routine.
My workout changes began when I was accepted onto the Science in Sport campaign and I started planning content just for you guys. This was a struggle as when I applied for the campaign I knew I wanted to focus on my running and half marathon training. Unfortunately life has its own plan and of course I have been on my own personal running ban for 2 weeks.
I quickly took to the internet to start researching other workouts, challenges, strengthening exercises I could do which would aid in me getting back on the road again as soon as possible. It led me to Pinterest and coming up with new ways to get fit and strong without worrying about missing valuable running time outdoors.
WHO ARE SCIENCE IN SPORT ANYWAY?
A leading sports nutrition company that produces innovative sports products for everyone from professional sports athletes to sports enthusiasts and beginners starting out on their own fitness journey.
We believe that the most sophisticated piece of sports equipment you’ll ever own is your body. If you don’t put high performance sports nutrition in, you won’t get your full potential out.
Their range of products are researched and developed by sports scientists which means that everything they do is #fuelledbyscience.
So of course today I’m going to share my new fitness regime, why I finally gave in and committed to joining a gym, and also why I’ve been hitting it hard with 5 days a week spent sweating all over the show at the gym.
Thanks to Science in Sport I’ve settled into my early morning gym routine pretty well. Of course, now that my running ban is over I’m hoping to start easing myself in to some afternoon trail runs and getting back on the half marathon training track. In the meantime I have been enjoying the caffeine shots that are now available to get me through the 9am gym sesh with minimum shin impact.
Perfect for use before and during exercise to help maintain focus and concentration, the shots will help with endurance during races, training and even a 45 minute strength workout! I LOVE the cola flavoured one in particular but in all honesty they both taste pretty great.
WORK, WORK, WORK
My new gym routine has come along quite nicely actually. I hate that initial feeling when joining a new gym of feeling a little lost, a little disconnected and a lot of stupid. Everyone always does things differently in a new gym but I was pleasantly surprised when I walked into the new Pure Gym. It’s large, airy, spaced out and most importantly, going at 9am after the initial work rush means that it’s never busy and you can guarantee to get your workout done with minimal interruption.
Who knew kettle bells would become my new best friend, I’m so glad I’ve found my “gym thing”. My 45 minute workout at present consists of the following:
- 10 minutes cross training
- kettle bell 2 arm swings
- kettle bell goblet squats
- shoulder raises
- Russian twists (10 each side)
- single arm swings (15 each side)
- arm rows (15 each arm)
- 10 minute cool down (either cross trainer or fast walk on treadmill)
This sounds a lot but it takes around 40-45 minutes to complete. It’s my new favourite and considering that I’ve never really done any strength training in 2 weeks I’m about to move up to 8kg kettle bells which is exciting. I currently do 3 sets of 20, unless otherwise mentioned above certain exercises, it certainly gets the blood pumping an the sweat dripping either way. The workout definitely gets the blood pumping and your muscles aching. After the first few days of this workout just getting up and down the stairs was a struggle.
I think that the fact that these moves focus on certain body areas and muscle groups is helping strengthen the right areas of my body for marathon training again. I’m hoping that getting the muscles in my legs a little stronger will help with stretching as well as endurance. Fingers crossed it’ll help avoid injuries again too.
LET’S RECOVER TOGETHER
I’m so glad that I’ve reached the end of my running ban. I’ve spent the past 2 weeks working on and perfecting my techniques of the above workouts and trying to avoid any high impact activity to allow my shins/thighs to recover enough to begin running safely again. I haven’t attempted a road run yet but I managed the treadmill last week even if it was more of a fast paced walk so here’s to hoping that I’ll be able to jog by the end of this week.
I was lucky enough to be supplied with some of the overnight protein powder which is perfect for helping my muscles recover. Best in the evening both hot or cold I have to admit their new cookies and cream flavour is absolutely amazing. Heat it up in the microwave with some soya milk and it makes an amazing evening drink to settle down too before bed.
These powders contain slow-releasing proteins that gradually digest and drip-feed muscles while you are catching the Z’s, which means that your body can rebuild and adapt through out the night.
If you are interested in starting up some new workouts and exercises I would highly recommend checking out Pinterest for some ideas, and for images of the workouts themselves to make sure that you are composing your body in the correct way to avoid damage.
Taking my health and fitness levels more seriously again has really helped my mental state, as well as my body confidence as you may have noticed I appear on the blog regularly these days unlike on the old LAB where you’d be lucky to see my shoe.
Let me know how you get on with your latest challenges too, I love hearing about your adventures!
– Emma Allen –
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