Tag Archives: marathon

Rebound Racer Sports Bra Keeps Ultra Runner Coming Back

I’ve reviewed the Rebound Racer in the past. Years later, it’s still my favourite.

Why? Because everything!

IT FITS: This bra is a great fit for women of many bust sizes. It has a compressive factor but also gives a nice lift and sleekly hides under all my training outfits.  It has great adjustability, and is the best fitting bra that I own; hence I keep going back to it.

kelliebIT’S HANDY: This bra has a velcro hook and eye system at the front. It has enabled me to discretely get changed out of my sweaty run gear in public on many occasions!

It has also been a great option for many of my breast-feeding friends.

IT’S COLOURFUL: This bra continually comes out in different colours. I have black for the days when I just want to stick with my “sooo Melbourne” chic. And my latest fave is the Race Pink when I feel like being loud!

TIP: I won’t lie, for the longer races (50km to 160km) wearing ANY bra, I will still often tape under my breasts to prevent chafe, but for the every day run this bra is perfect when fitted properly.

kelliebccI think it’s important to remember that your sports bras should be replaced every six months. I’m a terrible thrower outer and so occasionally I find myself wearing some of my older ones – this is when they are more likely to chafe. Don’t risk it! Donate these to the UpLift Bra Project for someone in need.

*Note: Just following Kellie writing her blog the Uplift Project contacted She Science to say they are currently placing a hold on collecting bras while they manage a backlog and their storage facility.

Kellie Emmerson She Science head shot 2014

BIO:

Kellie Emmerson is an Ultra/Trail Runner

QUALIFICATIONS:

  • Occupational Therapist
  • Accredited Level 2 Advanced Recreational Running Coach (UP Coaching)
  • Les Mills Body Pump instructor
  • PhD candidate

TRAIL/ULTRA RUNNING EXPERIENCE:

  • 3xtime Australian Long Course Trail Running Champion
  • 3xtime Australian representative for World Trail Running Championships
  • 2xtime Sky Running Oceania Champion
  • 5th UTMB 2017

SPONSORS:

  • She Science
  • 2XU
  • Hoka One One
  • Camelbak
  • VFuel
  • SOS rehydrate
  • Everything’s Connected Osteopathy
  • Nunawading Soft Tissue Therapies
  • Le Bent
  • THIR
  • Active Feet

 

True Endurance Sports Bras Do Exist

After my professional fit by the Team at She Science I discovered the Anita Active Dynamix Star X-back and although I have been tempted and tried other sports bras – this one remains my favourite.

0658_51562Before finding the Dynamix I always got nasty chafing across my back and under my breasts after a triathlon or Ironman event.

Given you start in the water then head on a ride and a run I had thought chafing was just inevitable.

After racing with the Dynamix for the first time I didn’t chafe.

It is awesome. It’s a true endurance sports bra! I also use it for my F45 Training and even on the h ottest Melbourne days whilst training in a stuffy shed I can rely on the Dynamix.

I find it really easy to get into and out of – which is a plus when you have any type of arthritic condition and especially when your body is swollen and sweaty from exercise.

$_1It is also one of the few sports bras that give your breasts shape as well as support! If you are a person that likes to have a flat tight chest whilst exercising then this may not be the bra for you but if this is not a concern then I recommend it.

This shape also allows you to wear it as an everyday bra if you are trying to avoid washing multiple items or packing another bra for your evening workout.

The straps are easily adjustable from the front!

The colours are a combination of subtle and funky! I have both a Peacock and Black one which I find blends well with my tri suit and gym gear.dyn black back

The fabric is soft and breathable and really durable. I have had my bra for over a year now and it still looks like brand new and I would wash it at least three times a week. I also find that this style of fabric allows for quick drying.

The other great thing about this bra is it doesn’t matter if you are a 16D or 12C (available A-G, 10-18) this bra looks great and you are completely supported, giving you the confidence to achieve whatever it is you set out to achieve!

13173804_10153781682415547_845512458671438348_n (002)By Sonia Dunne

Sonia is an accomplished Ironman and Triathlete who has an unstoppable approach to life. She is also a She Science Ambassador. You can follow Sonia @sonia_D2277

 

Keeping Motivated Through Trying Times

Is there such as thing as keeping motivated in trying times or is it simply perception? You be the judge.

I have had my fair share of challenges as a result of being diagnosed with Rheumatoid Arthritis in 2014. Trial drug programs, disease induced depression, monthly Oncology visits, Medication induced shingles, weight gain of 15kgs from steroid treatment and knowing that every time I get a cold I am not getting out of bed for a week and three rounds of antibiotics later I’m starting to feel better. This in combination with generally not feeling like getting out of bed due to the crippling pain is something I have barely spoken about until now but had to deal with behind the scenes over the past four years at one time or another.

The reality is there are many people worse off than me, I am not dying – I just have a chronic illness and, in spite of that, I can achieve anything I set my mind to.

FullSizeRender (002)Since being diagnosed with RA I have achieved an Ironman, one Ultra Marathon, two half Marathons, my first Trail Ultra Marathon and two half Ironmans. I have taken an overseas assignment in Manila and built a very successful sustainable team. I transitioned out of fast moving consumer goods into retail and have since found myself working for the number one beer brand in the world in my dream role leading an incredible team. All the while I found the time to give back to a sport that taught me so much about myself and my limits by volunteering for the position of President of the number one triathlon club in Victoria (@BaysideTriathlonClub) and on the Board of Triathlon Victoria.

With all of this the one achievement I have been most proud of is being able to be here today to tell you my story and represent the Tish and Matt and the amazing team at She Science.

To help me achieve all of these things my life has been based around goals, routine, under thinking things and amazing support from my close friends and family.

My goals are not all sporting based. In fact they are mainly career focused and I have some personal ones in there too.

If there is one thing that is clear to me you must always have a balance. Balance is good.

0658_51562Sonia Hanging Rock

 

 

 

 

 

 

 

My daily routine is as simple as getting out of bed, doing some sort of exercise, going to work and spending time with my husband and adorable bulldog and talking to my Mum and Dad on the phone.

So often in our work and personal lives the universe throws us challenges. The only way I have found to get through these has been to ”under think” what has happened and simply keep moving forward towards my goal. Easier said than done – I know! I used spend hours – even days – trying to understand why and what people were saying and how this could have happened. All the while I was burning energy on things I couldn’t control and feeding my disease. Life is too short.

Support comes in many forms. For me it’s picking me up off the floor when I have had a fit and fallen unconscious as my body has been overwhelmed with pain. Or it’s having someone to complain to for the brief moment I let the emotion get the better of me. It’s still being included in social events and friends understanding when I just don’t feel like coming. Most of all it’s the support I get on the ground, on the phone or on social media when I line up at that start line and achieve what I set out to do.

What’s next for me over the next two to three years? Monthly oncology visits, radiation treatment, hitting some hard core work goals, completing the F45 Challenge (thanks to the @F45Oakleigh Team for helping me achieve), Noosa Triathlon (wait till you see the She Science race kit), London Marathon (assuming I make the ballot), Kokoda Trial and Ultraman AU.

What’s next for you?

IMG_0002 (002)By Sonia Dunne

Sonia is an accomplished Ironman and Triathlete who has an unstoppable approach to life. She is also a She Science Ambassador. You can follow Sonia @sonia_D2277

 

Running Is All In Your Head! Set Your Mind That You Can

I am not a runner. I have never been a runner.

My body had been trained to run 22 yards and back at pace wearing pads, gloves and carrying a bat. Or, it was trained to take off quickly to chase a ball in 39 degree heat at the height of summer. My body was comfortable with this for over 15 years. From an early age I’ve conditioned my body and my brain that I’m not a runner.

But now I am. I am a runner because my head allowed me to be. Sitting fairly and squarely on each of my shoulders is a logical, practical, passionate, perfectionist brain that makes decisions, sometimes in consultation with other parts of my body, but mostly on its own.

I played team sports at high school and took up club cricket in Year 7; I love feeling part of something bigger where everyone is working together to achieve a goal.

So when the group I do personal training with raved about the runs they’d recently completed and the ones they’d signed up for in the coming months, my imagination was captured and I wanted in.

IMG_3218 (002)It began with the 5kms Run 4 The Kids in 2013. More nervous than when I walk out to bat, I sooked up a treat at the start line admiring all the families running in memory of a loved one. I ran the 5kms without stopping and cried again at the finish line elated to share in the overwhelming sense of achievement with my friends– I had done it!

Since then, I haven’t looked back and have actually enjoyed running and all that comes with it: the training, the early starts, the injuries and the weather.  Mostly I enjoy the group of people I train with. We all come from different walks of life, our fitness levels vary and our availability to run is scattered but we all have the same goal – to run.  The support from this group is incredible, which is needed when I feel like rolling over and going back to sleep – I don’t because I don’t want to let the group down because they rely on me to support them too. Plus, the breakfast and chat afterwards makes it even more enjoyable!

IMG_3747 (003)We’ve run:

  • Run Melbourne
  • Melbourne Marathon 10km
  • Zoo Twilights @ Melbourne Zoo
  • Run the Gap at Halls Gap
  • City 2 Surf in Sydney and;

The furthest I’ve ever run – The Gold Coast Half Marathon in 2015. In the six months leading into the ‘race’, our group was committed to each other and to training. Every Sunday morning at 7.30am we’d hit the streets regardless of weather, emotion or life circumstance. So often I would feel that there was no way I could run up the hill or 10kms let alone 21km, but as the months got colder, the distance got further and upon returning to the car I’d realise we’d just run the furthest I’d ever run. I had a grin from ear-to-ear and may have done a little ‘look what I just achieved!’ dance, much to the amusement of my fellow runners! The weekend at the Gold Coast is the highlight of my running career, I did it and I did it under my goal of 2hrs 30mins – an experience I will never forget nor could have achieved without the support of the friends I ran with and telling myself that I could actually do it.

We all need support, a text message here and there, a Facebook photo of an injury or bib arriving in the mail keeps us all on track at various stages ensuring that we meet our goals. We support each other on the runs too, willing each other along with words of support or rationale just to run to the next tree or street sign. This is what I love about our group.

You can do it too – it’s all about setting your mind to it and there are three key steps:

  1. You have to find what motivates you. For me, it’s being part of a group.

FullSizeRender (003)You must find what makes you run (firstly) and then to keep running, up the hill, to the next kilometre or simply get out of bed and get there on time. I would never have achieved the 8 runs that I have done if it had not been for the fabulous members of our group and for getting clear about what it was that was motivating me.

2. Look good, feel good.

Splurge on those runners, tights, sports bra and socks. You want to get out of bed and know you will be comfortable. I LOVE my Asics Kayano runners, my Brooks Rebound Racer Sports Bra, my 2XU tights, and socks. I love socks! My 2XU and Balega socks are like running on pillows. Splurge – do it! You’ll feel great when you look great.

3. Become an archer – you need to have a target.

I find when I sign up for a run, I am actually motivated to do something about it. So sign up – just do it and then work out how you’re going to hit the bullseye. I get butterflies in my tummy every time I sign up for a run, but overtaking that is the memory of the feeling of crossing the finish line!

Did I set out to be a runner? No, I joined a fitness group to get fit. But I discovered my brain and my body CAN work together to achieve a goal, whatever that might be.

IMG_4793 (002)The perception is that there is a ‘mould’ of runner – skinny, running shorts, singlet, visor and a smooth stride that makes it look easy. I can tell you that this is certainly not the case, you can become a runner – it’s all in your head. Believe you want to do it and you will.

 

By Tamara Mason

IMG_5792 (002)Launch pic hi resTamara is an avid cricket player who has a passion for encouraging females to play cricket. She’s also now a runner and She Science Ambassador. You can follow Tamara at @masonte007

Overtraining Syndrome – Signs, Symptoms and How To Manage or Avoid It

I suffered with Chronic Fatigue for three years after getting glandular fever in my early twenties. Previous to this I was your typical Type A overachiever- studying a science degree and then Physio Masters full time, working part time, training 15+ hours a week for triathlon and socialising. On top of this I severely restricted my caloric intake in an effort to be lean and fast and through a warped body image. Burning the candle at both ends and feeling invincible as I had lived like this for years and had seemingly unlimited energy- my friends called me “Duracell”!

Then I got glandular fever and fought and fought and refused to fully rest. This reluctance to surrender to what my body was telling me lead to me having Chronic Fatigue Syndrome for years. Each time I started to get a bit better I pushed myself over the edge again. Finally I learnt to respect and listen to my body- I took a big step back from sport and focussed on wellness. Ultimately my body healed through natural therapies, a nourishing diet, rest, mindfulness and following my body’s intuition, but it took a long time and it was a long gradual build up back to training.

I am now back in competitive sport and performing better than ever. I train differently to how I used to and to others around me. I focus on quality sessions and not quantity and I take a lot more rest/recovery than my Type A mind tells me I should. I still slip up and overdo it sometimes, but now I can read my body and quickly correct my mistakes and recover.

Chronic Fatigue Syndrome is very similar to Overtraining Syndrome. It is a horrible hole to go down and can take years to recover. I have written this blog in an effort to help other athletes and overachievers avoid overtraining.

You can still be a great athlete and perform at your peak without jeopardizing your health.

What is Overtraining syndrome?

 Overtraining Syndrome is the result of an imbalance in exertion and recovery, generally over a sustained period of time. It is a maladaptive response to excessive exercise when not matched with appropriate recovery and results in changes to multiple body systems.

A person would be diagnosed with Overtraining Syndrome if they saw a sudden decrease in athletic performance and increase in perceived effort and this does not improve with rest.

What are the symptoms?

 Some or all of the following symptoms may be experienced. Generally the more advanced the Overtraining Syndrome is the more symptoms that will be experienced and the longer the recovery process.350064_419_Juno_LS_F17_001 BRK_F17_Sports_Bras_Spring_Juno_18462_i22778x04A_3u

  • Decreased athletic performance
  • Increased perceived effort and heart rate to previously “easy level” training
  • Ongoing fatigue that doesn’t dissipate with rest
  • Lack of motivation
  • Change in appetite
  • Depression or altered mood
  • Increased and /or unexplained Injuries
  • Increased resting heart rate
  • Decreased accuracy of fine motor skills and/or coordination
  • Hormonal changes
  • Weight changes
  • Increased illness and common colds

What causes it?

Too much stress (physical, emotional and mental) and not enough recovery is the main cause of Overtraining Syndrome.

Other causes are:

  • A rapid or sudden increase in training volume and/or intensity. Or a rapid or sudden increase in life load/stress without a reduction in training.
  • Insufficient sleep and/or recovery.
  • Diet also has a big effect. A poor diet- high in inflammatory foods and low in nutrients will increase stress to the body. Insufficient calories consumed to fuel training and life will leave the body depleted and unable to recover and adapt from training.

 How do I avoid it?

Be careful to look at whole life load rather than just your training load. All aspects of life can contribute to fatigue and stress so these must be considered when building a training program. If you have a high life load then you probably won’t be able to log as many hours of training as peers with less life stressors. This may change over time – for example if you are going through a stressful time then it would be wise to reduce your training load over this time.

  • Start any new training program gradually – ie: start with just one hard session per week and gradually increase as your body adapts.
  • Monitor your tolerance to your training and whole life load. Try to be objective and honest and don’t be influenced by what you think you should be able to do/need to do or what others are doing.
  • Monitor your response to training – if a session suddenly feels a lot harder than it should/usually does then take a few days of rest. If this feeling persists see a medical professional.
  • Take regular rest days and easy weeks. Taking every fourth week as a reduced mileage and easier effort week is common in many training programs.
  • Take at least one easy recovery day after every hard training session. Be honest with yourself about how much recovery your body needs – you may need two or three days to be ready to train hard again.
  • Take easy recovery days/weeks after racing as required. This will vary depending on the length of the race and whether it was performed at maximal effort or for training. The longer the race the more recovery will be needed. Generally three days as a minimum increasing up to several weeks for long endurance races. Again, listen to your body.
  • Consume a healthy, balanced diet that contains adequate carbohydrate, protein and fat to meet your body’s needs for training and life.
  • Reduce foods that increase inflammation and stress in your body such as processed food, refined grains and sugars, fried foods, excess caffeine/stimulants/alcohol, any foods that you have/suspect you have intolerances to.
  • Drink plenty of water and replace electrolytes as needed during hot or long/hard training sessions and races.
  • Reduce emotional stressors in your life where possible.
  • Do something for you regularly that reduces your stress (not a training session!) such as having a massage, doing a yoga class or going to see a movie with a friend._HR21267
  • Participate in regular meditation. More and more evidence is showing that meditation and mindfulness is an effective way to lower stress and increase physical and emotional health. It may also make you more in tune with your body so you are better able to recognise when you need rest or an imbalance in the body that could become an injury. There are great apps and YouTube clips for at home guided meditations.
  • Try to get at least eight hours of sleep per night.
  • Monitor your heart rate. Many athletes monitor their waking resting heart rate. If this increases above their normal they will take rest days or see a medical professional until it returns to their normal.
  • If you begin to see any signs of overtraining reduce your training, particularly the hard sessions and see a medical professional.

Images courtesy of Brooks www.brooksrunning.com.au

By Lauren Starr, Physiotherapist

blog pic vLauren Starr is a physiotherapist and also takes clinical pilates, hydrotherapy and yoga classes. Outside of work she spends her spare time running. She has competed in trail and road events but has currently shifted her focus to athletics. 

 

 

Bra Banding Might Fix Your Chafing Woes

It’s all about the banding when it comes to Sports Bras – but even more so for Sports Bras for distance runners.

Almost every runner has experience dreaded chafing somewhere at some point – ooh and the nasty sting in the shower post run!

But avoiding chafing is usually down to a few simple steps.

  1. Make sure your Sports Bra banding is firm.

You don’t want your bra to be rib-crushingly-too-tight-to-breath firm but you do want it firm enough that the band cannot move.

Having a firm band around the rib cage is the number one rule for getting a Sports Bra or any bra fit right. If the band is firm the majority of support will come from the band and it will apply less pressure to the straps on the shoulders. The bra will be more comfortable and more effective at holding breast tissue in place.

If the band is too loose you immediately lose support for breast tissue, place greater pressure on the straps AND increase your risk of chafing – because the band will move around the rib cage. This is especially true of distance runners as they deplete fluids and grams to kilograms of physical weight as they run.

  1. Make sure the Cup is snug.

For all the same reasons as above – if there is any room in the cup you lose support and invite chafing. You want it tight – compressive – but not so much that breast tissue is spilling out the top or that you feel crushed.

  1. Make sure the bra doesn’t sit too high.

As Sports Bras are often ‘’crop’’ style another common chafe point is if the bra sits too high and digs into the tissue above the breasts and slightly in from the arm pits. This is a potential friction point due to arm movement during running. As runners seek higher coverage from a Sports Bra to close vertical escape routes for breast tissue – which we love – sometimes they can sit too high and cause issues.

  1. Wear a breathable, moisture/sweat wicking material.

It might sound simple but the wrong fabric close to the skin can increase the risk of chafing. Cotton based materials for example will become saturated with sweat and lose most of their breathability.

  1. Arm yourself with an anti-chafe product

Sometimes everything you try will not be good enough. Be sure you are well hydrated and arm yourself with an anti-chafe product like Body Glide. It needs to be something that is water based and NOT petroleum based. And if you already have chafing protect it from getting worse with a film dressing.

 

There are some schools of thought that you shouldn’t wear underwire for distance running. In fact this is an entirely individual decision. If a wire is sitting well in the right place and on the right person some runners will find they prefer this as it will assist to encapsulate the breast tissue reducing sweat pooling between the breasts. Others will find the wire will not sit correctly on their sternum and this can cause irritation as they progress into their run and deplete in fluids. Unfortunately, as our bodies have so many variables, this is one thing that can only be determined when tested on the track.

Getting your Sports Bra professionally fitted can help to ensure you’ve ticked as many of the right boxes as you can before you head out to hit the pavement.

 

Emily’s tips on staying motivated over the Winter

By Emily Thorpe, fun runner turned Marathon runner,  She Science Ambassador

“It’s cold and it’s dark and my bed is just so snuggly.”

Sound familiar?

I know I’ve been saying this more often over the past few months.

Regardless of how “wintery” your winter months are, there are those few months of the year when it is a little harder to stay motivated when all you want to do it get home to the heater after work or stay under the covers that little bit longer.

So what keeps you moving? Here are a few things that help me stay motivated during the winter months.

Have a plan

Write it on the calendar, book your moving in so you know that Wednesday night is your Pilates class and Friday is a run with a friend. Freestyling your exercise can be much harder during the colder months.

Train for a new event

Perhaps take your plan that step further and train for a new event. Having that goal once spring hits can be enough to get you up and out there.

Get a running buddy

It’s no secret that I love my running buddy! Knowing that Lee is there for our regular long run training sessions means the snooze button isn’t touched. When training with a friend, if you bail, you are letting someone else down and honestly, it’s much more fun to fight the elements with a friend.

Be part of a group

This could be a group at the gym, a peloton that rides together then coffees together or an online club. Being able to share wins, cheer others on and being encouraged along can go a long way when enthusiasm is waning.

Dress right

This sounds like a bit of a no-brainer, but adding a thicker pair of crops, longer sleeves or a new pair of gloves can make a massive difference to stepping out in the cold. I learnt this from living in Scotland; there is no such thing as bad weather, just poor clothing choices.

Be safe

I know that my running routes are very different in the winter to the summer months so be smart and trust your instincts. Stay in well-lit areas and let people know where you are. Also being safe means being aware of your surroundings, is it icy, has the rain made the road slippery? Are there obstacles such as uneven paths or tree roots (or spider webs!!) that are hard to see?

Be flexible

Running in the dark when it is pelting with rain is not much fun for the majority of us. Don’t punish yourself if you decide to skip a run because of the weather, if possible change your schedule around or look for an alternative.

Winter is also a tough month for coughs and colds, and it is not always yours that can stop you from getting to your class, the gym or out for a run.

There are some fabulous app’s that allow you to do a work out from home, PT In My Pocket is great for a HIIT session or perhaps the 7 Minute Workout.

Mix things up and try something new

There are so many exciting and interesting events out there. Perhaps you are a runner and want to try something new, maybe getting muddy on a trail run sounds like fun.  Perhaps a new gym class is more enticing; join a PT or cross fit group, maybe swimming or spinning. Keeping things interesting helps keep motivation up.

Celebrate the solstice

June 21st is a favourite date of mine! Just knowing that every day after the winter solstice the sun will rise around a minute earlier has me excited about spring, and every run feels a little brighter.

And if all else fails…….. I find buying some nice new work out gear helps as an incentive.

Emily Thorpe, She Science Ambassador

 

Emily is a She Science ambassador who after running 6 half marathons in 12 months set her sights on the Great Ocean Road marathon in May 2015. After realizing that hills, a great view and even better company made the 44.5km fun, she is now training for her first ultra. Committed to #BanTheBounce, Emily is a fan of the Rebound Racer from Moving Comfort for running and netball and Berlei for everyday wear as well as Pilates and PT. Follow Emily, @mrs_sabbatical on instagram + twitter + blog.

 

Visit our full website at www.SheScience.com.au

You can find us on facebook www.facebook.com/SheScience

Or on instagram www.instagram.com/SheScience

Training for your first marathon

By Emily Thorpe, She Science Ambassador

Beginner Marathon tips

If you have been running for a little while, or even just started, a marathon may be something that you are working towards. Perhaps you have enjoyed the challenges of your first 5km, 10km or even an impressive half marathon and feel that it is time for the next distance to push yourself.

A marathon, 42.2km or 26 miles, is much further than just jogging around the park and much further than many people will ever run, so it’s a distance not to be taken lightly if you are planning on adding it to your to-do list.

But after all the excitement (and maybe a little blind fear) of saying yes to your first marathon, where to next, how do you get yourself to the start line?

A reason

Why? Why are you doing this to your body? Why are you sacrificing family fun times to lose toenails and push your body further than it has gone before? There are so many fabulous reasons to do a marathon, so take your reason, hashtag it and celebrate it. That one reason (or even many reasons if you are extremely enthusiastic) will give your training a purpose.

A training plan

For me there is a big difference in running for fun and training for an event. An event is an end goal and regardless of how and what speed you want to run it, you need to get there first and just the occasional run around your local suburb will make race day very difficult.

A marathon is a serious distance, so you need to train like an athlete, taking that title on along with a decent training plan is a great place to start. Many of the running magazines have plans available or, even better, find a coach who knows you, your history and your goals to write you a personalized plan.

If someone is telling you to train, it’s much harder to say no when the alarm goes off at 5am.

A running buddy

They are worth their weight in gels and Nuun tablets, I tell you! A team (virtual or real) or a buddy helps you get out the door, sympathises with the DOMs and shares the milestones as the distances get longer. Chatting with a buddy is also a great time filler for those long runs.

A support crew

It is not uncommon to feel a lot of self-doubt during training and having a support crew that has your back is massive. You’ll be tired. A lot. You’ll be hungry. A lot. You’ll be wondering what you are doing. A lot.

Maybe it’s a simple as someone saying, “you’re awesome, you’ve got this”, because you are and you have.

Also a word to the mothers out there – shelve the guilt. Putting Peppa Pig on so you can have a quiet date with the couch after smashing a long run is more than ok.

Nutrition

You’ll be running half marathons during your training so fuel like you are. A lot of people have different dietary requirements and preferred nutrition – for me, there’s a lot of carbs and protein and a lot of fluids. Marathon training is not a weight loss exercise so reward and fuel that strong body.

All the other bits

There are probably some old school purists that are turning in their Dunlop Volleys reading this, but I love all the bits!

I love my Moving Comfort Rebound Racer bra, I love my Garmin and I love my 2xu undies. I have a collection of magic creams, ointments and body glides that soothe and heal. There are spikey balls floating around all over the house for various acts of relief (or torture), resistance bands that stay permanently attached to furniture and I have a love/hate relationship with my foam roller of pain.

An Epsom Salt bath is amazing for tired legs and I have taken to sleeping in calf compression sleeves and don’t even think for a second that my toes nails wont be covered in bright polish because I don’t even want to look at my little piggies right now.

You will quickly work out as you train, what is best for you. What gear still feels good after more than 3 hours on your feet and a lot of sweat, what time of the day is best and what fuel is most effective.

But throughout it all – just keep remembering your one thing, that one thing of why you are doing it and never forget “you are awesome and you have totally got this.”

Emily Thorpe, She Science Ambassador

 

Emily is a She Science ambassador who after running 6 half marathons in 12 months is now training for her first full marathon along the scenic and hilly Great Ocean Road.  A fan of the Rebound Racer from Moving Comfort for running and Berlei for everyday wear as well as Pilates and Body Pump classes. Follow Emily, @mrs_sabbatical on instagram + twitter + blog.

 

Visit our full website at www.SheScience.com.au

You can find us on facebook www.facebook.com/SheScience

Or on instagram www.instagram.com/SheScience

 

Nuun: A review of the electrolyte replacment formula

By Emily Thorpe, She Science Ambassador

Nuun strawberry lemonade hydration tablet tablets electrolyte drink replacement 3

One of the things I enjoy about running is exploring and discovering new things. Not just the parks, the tracks, trail versus road, gear and gadgets, races compared to running for fun but what assists you as you go further or faster.

I discovered as I ran further, I sweated a lot. Seriously, a lot! Not only was I quite the Sweaty Betty, I discovered that I lost a lot of salt through sweat and even after drinking, what I thought was enough water during and after a long run, I   would still get a blinding headache later in the day.

Talking through it with a friend, she nodded sympathetically and told me all about ‘runners headache’ that would come on when dehydrated and just water would not cut it; she suggested that I try a drink that helped to replace what I was losing.

Nuun, pronounced “noon” is an electrolyte drink made up of a mix of sodium, potassium, magnesium and calcium and acts to give back the minerals that you have lost whilst sweating. However, it is sugar free (containing the artificial sweetener acesulfame potassium), and is only 8 calories per serve.

Coming in a tube of 12 tablets, Nuun is super easy to make, simply drop one of the tabs into a bottle of 500ml of water and watch it fizz away. You can premix it and take on the run with you or I usually have one when I get back from a long run and sometimes the day before as well.

A big positive for me is that unlike some of the other pre-mixed electrolyte drinks, Nuun has quite a subtle taste (and colour) and also comes in 11 different flavours, my go-to flavor has become Strawberry Lemonade but the selection also includes Tri-Berry and Lemon+Lime.

But the best thing – no more headaches! Cheers.

Emily Thorpe, @mrs_sabbatical

Emily Thorpe, @mrs_sabbatical

 

Emily is a She Science ambassador who after running 6 half marathons in 12 months is now training for her first full marathon along the scenic and hilly Great Ocean Road.  A fan of the Rebound Racer from Moving Comfort for running and Berlei for everyday wear as well as Pilates and Body Pump classes. Follow Emily, @mrs_sabbatical on instagram + twitter + blog.

 

 

 

Visit our full website at www.SheScience.com.au

You can find us on facebook www.facebook.com/SheScience

Or on instagram www.instagram.com/SheScience

Avoiding bra chaffing during a Marathon

On top of a general feeling of lack lustre support, women often complain about chaffing with their previous Sports Bras. Thankfully there are a few simple rules to follow to help you avoid chaffing on your long runs.

Chaffing or as it is commonly referred to ‘Bra Burn’ is caused by friction, often made worse by moisture and stiff materials.

To reduce friction around the bra band (and less commonly the bra straps) the bra should fit firmly. Yes, FIRMLY. This ensures the bra won’t move as your body does, so the materials won’t rub against your skin.

Commonly we see women fit their bras with bra bands too big, and cup sizes too small. Don’t be afraid to take the bra fitters advice when it comes to adjusting your bra size to get the perfect fit. Women often shy away from going into a bra that will fit firmly against their already irritated skin, but I can assure you this is the only way forward if you had been fitting your bra band incorrectly.

Moisture build up is obviously difficult to conquer during endurance running, after all you are bound to sweat. Sports Bras that are lined with moisture wicking material, not cotton, will help to pull moisture away from the skin towards the outer layer of the garment where it can more easily evaporate.

By ‘wearing in’ your bra before a long run you can make sure that the firm materials are softened slightly to reduce your risk of a nasty bra burn episode.

Topical solutions like Body Glide, or something as simple as Bepanthen cream can also be applied to the area of irritation before a long run to help avoid chaffing.

Bottom line, for most people bra burn is easily avoided in a well-fitting bra. So head to the source of the problem before trying all the ‘band aid’ fixes.

We’re happy to help at our specialty Sports Bra store, She Science at 144a Cotham Road Kew, Melbourne.

Visit us at She Science to be fitted for your best Sports Bra:

www.shescience.com.au

And follow us on facebook:

http://www.facebook.com/shescience

Our online store can be found at:

http://www.shescience.com.au/page/shop%20online.aspx