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26 Mar

Stress like mental health is not something we should shy away from, by talking about it and addressing stress head on, we can find different coping mechanisms for carrying it. Sometimes stress cannot be avoided, such as the loss of a job or the passing of a family member. These sorts of situations are ones which we rarely have the power to alter. However, how you choose to cope with the stress of these traumatic events, can impact the amount of stress it puts on your mind and body. Exercise will not magic your problems away, but it can give you tools in which to handle stress and here’s why…

stress

When stressed your body releases stress hormones, such as cortisol and adrenaline, this in turn puts your mind and body into survival mode (fight or flight). Your heart pounds faster, the muscles tighten, higher blood pressure and sharper senses. As well as impacting your feelings, senses and behaviour. Stress if left unchecked for long periods, has been linked to problems with the heart and vessels, as well as obesity and diabetes. So as you can see nothing good comes from stress and yet most of us will carry stress day to day and never address it. Here are some signs you might be stressed from the NHS.

How you may feel emotionally

How you may feel mentally

  • racing thoughts
  • constant worrying
  • difficulty concentrating
  • difficulty making decisions

How you may feel physically

How you may behave

  • drinking or smoking more
  • snapping at people
  • avoiding things or people you are having problems with
stress

Visit the Mind website for more signs of stress

Even though exercise stresses your body releasing cortisol, by doing exercise on a regular basis you enable the hormones to decrease the amount of cortisol released in response to stressors. The more you train, the fitter you will be, and your body will become more efficient at managing the physical stress. Exercise has been proven to:

  • Reduce stress
  • Ward off anxiety and feelings of depression
  • Boost self-esteem
  • Improve sleep

To quote Harvard Medical School

“Many forms of exercise reduce stress directly, and by preventing bodily illness, exercise has extra benefits for the mind. Regular physical activity will lower your blood pressure, improve your cholesterol, and reduce your blood sugar. Exercise cuts the risk of heart attack, stroke, diabetes, colon and breast cancers, osteoporosis and fractures, obesity, depression, and even dementia (memory loss). Exercise slows the aging process, increases energy, and prolongs life.”
https://www.health.harvard.edu/staying-healthy/exercising-to-relax

fitness

Thanks for Reading
PT Workspace Team

P.S If you are interested in finding out about personal training or studio hire at PT Workspace you can contact info@ptwporkspace.co.uk. In addition why not take a look at some of the personal trainers who already work with us here.

26 Feb

The London Marathon is fast approaching, and if you are lucky enough to be entered into this years 2019 race day, then the anticipation must be mounting. All your hard work will be coming to ahead on Sunday, 28 April, so now you just have to make it to race day! To help you along your way we have some handy hints & tips to share on the run up!

By now you will already have a race routine which you are working through and trying your best to stick too, however be sure to incorporate weight training to help continue to build strength in your legs. Using a kettlebell is a great way in which to work those muscles on days you are not running.

  • Romanian Deadlift
  • Single leg Lunge
  • Front Squat

Repeat…

Every runners nightmare is an injury, so as to avoid this happening best you can, rest and recover! Do you have a Foam Roller? If not you can pick one up at a relatively competitive price. This will help massage your leg muscles which can become very tight. Your muscles will thank you later.(please see video for instruction on using foam roller)

Last Years Stats

Women

At the end of January last year (12 weeks out), females who would go on to run the London Marathon in sub-3 were running on average 55.3 miles a week. Sub-4 finishers were running on average 29.2 miles a week; sub-5 finishers 20.4 miles a week; and 5-plus finishers 16.6 miles a week. Interestingly, sub-3 females ran their biggest mileage four weeks before the marathon (65.9), while slower females saved their biggest mileage for three weeks before the race.

Men

Among the men, the average mileage was slightly lower. This was most marked in the sub-3 category. At the end of January last year, sub-3 men were running on average 46.2 miles a week compared with women’s 55.3 miles. Over 12 weeks of training, these men ran 602 miles compared with women’s 755.

In many ways, the data merely reaffirms what we already know: that those who run further, faster and more frequently tend to fair better at the marathon.


https://www.runnersworld.com/uk/training/marathon/a26034657/london-marathon-training-stats/

Helpful Questions

What time is the race?
For most runners, the start time of the 2019 London Marathon is 10am. Other races on the day are as follows:

8:55am – Elite Wheelchair Races

9:00am – World Para Athletics Marathon World Cup ambulant races

9:15am – The Elite Women’s Race

10:00am – The Elite Men’s Race, British Athletics & England Athletics Marathon Championships and Mass Race.

When do I collect my race number for the London Marathon 2019?

The Running Show is open at the ExCel Centre from Wednesday 24 April to Saturday 27 April at the following times:

Wednesday 24 April: 11:00-20:00

Thursday 25 April: 10:00-20:00

Friday 26 April: 10:00-20:00

Saturday 27 April: 09:00-17:00

How will I find out what pen and start I’m in for the London Marathon 2019?

There are three different starts for the London Marathon – red, blue and green. You will find your start and pen on your race number once you have collected it – the colour of your running number indicates your start area, and the number on your race number indicates your pen.

Plan for the Unexpected

  • Trains, tubes and buses many of which will be incredibly busy with routes diverted, due to the road closures. Plan your route into central London and give yourself enough time not to have to worry about being late, there are enough pre-race nerves going on then to add to the list.
  • Believe it or not, a major worry for runners is when and where they will be able to go to the toilet! If you wish to use a toilet then unfortunately you need to prepare yourself for long queues. So you won’t be too surprised when you catch the odd runner in the bush. Bury the embarrassment, because if you need to go you need to go!
  • Chaffing can be incredibly painful when running 26.2 miles, so find a lubricant which can relieve the rubbing and then basically apply it everywhere which touches skin or clothes.
  • It can take up to forty minutes from the time you cross the finish line to collect your medal, finisher’s bag, kitbag and leave the secure area. Keep your phone charged and plan in advance where to meet family and friends otherwise you might not find them.

Thanks for Reading

PT Workspace Team

P.S If you are interested in finding out about personal training or studio hire at PT Workspace you can contact info@ptwporkspace.co.uk. In addition why not take a look at some of the personal trainers who already work with us here.

26 Oct

Join our brand new run club for free, starting on Thursday 1st November at 7.30PM

NORTH LONDON RUN CLUB

The wonderful Nathan Khider, CEO of PT Workspace will be hosting run club every Thursday evening at 7.30pm, where he will then take you for a run around the iconic city of London. Ranging in distance between 5-10k all abilities welcome, whether you are looking to get off the couch or improve/maintain your cardio then run club is the place to do it!

No affiliation with PT Workspace is necessary, run club is open to all who wish to join. Get fit, meet new people and have fun while you do it.

Meeting point is outside PT Workspace at 7.30pm, where warm up will commence opposite the studio and cool down inside the studio at the end of the hour run.

PT Workspace address:

87-89 Shepperton Road ,
Islington
N1 3DF

 

REGISTER your interest to join via email: Nathank@ptworkspace.co.uk

or Feel free to just show up!

 

run club

 

We can’t wait to see your there!

 

 

P.S If you are interested in finding out about personal training at PT Workspace you can contact info@ptwporkspace.co.uk. In addition why not take a look at some of the personal trainers who already work with us here.