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COVID-19 Update

Due to the current Covid-19 situation, Running Bear has temporarily suspended it’s in-store services. However, we are still operating as normal online and the Bears will be more than happy to help you pick the right running kit as well as giving you advice via social media, email or phone. We’ve also created some ‘at home’ advice below, to help you keep running…with information ranging from choosing the right trainers, to nutrition and strength training whilst we’re all staying at home.  Stay safe and we can’t wait to see you back in store soon,

Love,

The Bear Team 💙💛

Email: info@runningbear.co.uk

Phone: 01625 582130

Buying Trainers

Things to consider when buying a pair of trainers…

Size

The shoe should feel snug around the heel and midfoot, but with enough wiggle room around the toes (we recommend a thumbs width of room at the end). So if you’re a UK 7, try a size UK 7.5 instead! And if you have one foot bigger than the other, always fit to suit the larger foot.

Width

Is there anything about the width of your feet that you need to take into consideration? Do you have wider feet? Narrower feet? Bunions? We have shoes to suit each of these! Just ask us for more advice.

What do you need the shoe for?

Road running, trails, speed work, walking, general activity… Again we have different shoes to suit each!

Do you need any pronation support?

We know how confusing It can get with so much terminology thrown around! That’s why our experienced team will ask lots of questions and delve into your history of everything shoes, injuries and niggles etc. Check out our Virtual Gait Analysis Page for more information!

Nutrition & Meals

Timing your Meals

What to eat and when is often the question on the mind of any runner when it comes to fitting in running around daily life. As a runner we have to consider, are we running a race or doing a gentle recovery run. Therefore what you eat totally depends on your goal for that day.

For harder training sessions your body will use carbohyrates as it’s source of energy. We only have small stores of carbohydrate hence why it’s so important to top up those stores regularly when we have a race or tough training planned. When taking part in less intense activity the body will burn fat as its source, therefore carbohydrates are not as essential.

In terms of when to eat, if you’re having a large meal it is usually a good idea to wait somewhere between 2-4 hours after a meal meaning you’ll have chance to digest the meal. For snacks, approximately an hour is usually sufficient time. However, with regards to food and exercise it really is about working out what is right for you and what you’re comfortable with. It might be a case of trial and error and working out what works best with your daily routine.

Recipes

Here are some great recipes reccomended by BBC Good Food for Runners

Morning snack options:
Cinnamon berry granola bars
Banana yogurt pots

Lunch options:
Falafel burgers
Chicken & broccoli pasta bake
Quick chilli bean wraps

Afternoon snack suggestion:
Instant frozen berry yogurt

Dinner options:
Spanish rice & prawn one-pot
Lamb with buckwheat noodles & tomato dressing
Chicken, sweet potato & coconut curry

Evening snack suggestions (optional):
Protein shake

OTE's Post-Run Nutrition Guide

PROTEIN TO REPAIR

Protein is important for recovery. It helps to repair muscle damage and build muscle post training. It is made up of amino acids which are the building blocks that make up our muscles. The optimal amount of protein you should aim to consume post exercise is 20-25g. Any more than this is actually not necessary as our bodies just can’t process it in one sitting.

Examples of foods containing 20g protein are 2 large eggs, a tin of tuna, a chicken breast, 2 sausages, a pint of milk, an OTE Protein Bar or a OTE Protein Drink.

 

CARBOHYDRATE TO REFUEL

Carbohydrates are needed to replenish muscle glycogen that is used during exercise. Our bodies can only store a certain amount of carbohydrates at one time in our muscles and liver. However these stores are usually fully depleted at the end of a training session and so it is important to top them back up ready for your next session. Aim to consume around 1.2g of carbohydrates per kilogram of body weight post exercise to optimise recovery.

For a 70kg person this would be 84g of carbohydrates, which could be a bagel (50g of Carbs) with half a large tin of baked beans (30g of Carbs). Our OTE Anytime Bars are also a great way to get 40g of carbohydrates in after training.

 FLUID TO REHYDRATE

Fluid loss during training can vary drastically between individuals depending on sweat rates, but whatever is lost needs to be replaced. Next time you are out training try weighing yourself before and after, making sure you add on the amount you drank during training. Likelihood is you will have lost some weight but sadly this isn’t miracle weight loss but just water loss. Try to then consume 150% of these losses within the first hour of recover; remember 1 kg lost is equivalent to 1 litre.

Using OTE Hydro Tabs in this situation is actually better than just drinking water as they help the body retain the fluid.

Bear Workouts

The Importance of Strength Training

During this time where we have limited outdoor activity and with gyms being closed we know how bored some of you bears may get if you’re anything like us. Running is great for keeping you fit, however you may want to mix up your exercise routine, plus there are SOOO many benefits of strength training for runners.

It is key for all types of runners to carry out strength training as not only does it improve our times but it also decreases your chance of picking up an injury. Scientific Research has also shown that strength training increases your speed and VO2 Max as your muscles don’t require you to expend as much energy to maintain or increase your pace. Therefore to maximise your potential it is crucial to sometimes stop pounding the roads and take time to focus on the other areas such as strength, mobility, flexibility and balance.

Below is a simple formula as to why it is good for you:

Stronger Muscles & Connective Tissues

Better Coordination & Power

Better Stride Efficiency

It’s vital you work out your lower body, as your legs are important in terms of propelling your run. However, it’s not just your legs that need to be worked out. Having a strong core is the foundation for any runner as your back muscles and abdomen help to make your spine more stable which ultimately makes your running more efficient. You also need to think about your arms; when your legs start to get tired  your arms become so much more significant as they become the drivers to keep you going.

Running Bear have teamed up with some of our Bear Family @lauraellenj and @NumberOneHSP to bring you a couple of home workout videos that will help keep you fit and happy over these next few weeks. There are also some great at home work out apps and free youtube channels that have programmes to keep you active. At the moment Runner’s world are live streaming at home work-outs from their Instagram, and have some great recommendations in this article https://www.runnersworld.com/training/g31674710/free-at-home-workouts/.

The Bear's Wisdom

Nick's Meditation Guide

Hi Guys! Nick here 👋

As well as physical wellbeing I’m a passionate believer in mental wellbeing, I think they go hand in hand 🤝

Fun fact 🤩 – I have a Teaching Diploma in Meditation Tuition along with a Level 2 qualification in Counselling and a Practitioners Diploma in Indian Head Massage 💆‍♀️

On the right there is a meditation session for you to take part in ‘using the physical as a focus’ – enjoy!

meditations

Running Etiquette Guide

The Bears have pieced together some tips for staying safe whilst out and about…

Run against traffic so that you can see and react to any potential harm advancing (although as advised by runbritain.com when you come to bends on windy country roads you should cross onto the other side) 🏃‍♀️

Allow for at least three feet between you and a passing vehicle 👣

Use hand signals to show which way you plan to turn 👈

Wear bright clothing to make sure you’re seen🌞

If you run with headphones, make sure you’re extra vigilant as to what’s going on around you – we also don’t want any bumps with fellow runners/cyclists etc. 🎧

Never assume a driver can see you 👓

Run with ID that clearly shows who you are and who your emergency contacts are 🚑

 

Make sure to look out for people pulling out of their driveways, they may not see you 🏠

Acknowledge your fellow runners with a little nod or smile 😊

Stop at Junctions – and ensure incoming traffic is aware of you before crossing the road – don’t assume cars will stop if you are entering a crossing ✋

New to Running Advice from the RB Ambassador

Enjoy this blog written by RB Ambassador Carol with little tips and tricks for those who have started running during the lockdown…

Bear Boards

If you’ve been into our shop in Alderley – you’ll have seen our famous bear but did you know we also have a positivity board? We thought we’d bring you some virtual happiness with some our previous ones🐻💛💙