Whether you are just starting out, or here to PB, Well Far is the weekly running podcast helping you to go the distance. Each week host Amy Lane - author, runner and fitness expert - breaks down the barriers to running to make it accessible for joggers, plodders, runners and racers. Or for those who are as confused by spikes as they are split times here, you'll find the advice and action points you need to build up your confidence and your endurance. So wherever your starting point and whatever the distance, you can go Well Far!
CONFIDENCE - Finding your feet with Fran Kirby, a special episode brought to you by Sure
When it comes to running, there are certain hurdles you need to get over before you even make it out the door. Whether it's knowing what trainers to choose or whether you're anxious about the way you look, worrying whether you're a 'real' runner or not (you are!), or perhaps just having confidence in your legs for the mileage. In today's episode I've partnered with Sure, who have recently launched a new confidence campaign celebrating their new Sure Advanced Protection range and helping us get to the bottom of the confidence conundrum today is Chelsea professional footballer, and Sure ambassador, Fran Kirby. Having played in front of millions of spectators, she travelled to the world cup as the second youngest member of the lioness squad, a major high, and she's played a huge role in Chelsea successes since joining in 2015. But she's also not immune to setbacks and curveballs that life can throw at you. Like many runners who are forced to the sofa through injury, this year, Fran was side-lined from playing and training as a debilitating medical condition took hold of her body that had her asleep for up to 15 hours a day. We discuss everything from her experience of digging deep when the going got tough to how she avoided direct comparison with others when she was on enforced rest and what she does to feel confident, both in and out of her trainers.
According to Sure, 66% of Brits wish they had more confidence and whilst most of us run for physical and mental health, there is also a lot to be said about the boost in self confidence that fitness can provide and given some time it's likely that these positive emotional boosts could spill over into other areas of your life. The new Sure Advanced Protection range expertly fights moisture for 72hrs making it 2x more powerful compared to the UK’s leading female antiperspirant* and specially formulated to create a barrier against sweat for that super-fresh feeling, even during movement, stressful moments, or in the heat – giving you added confidence, no matter what.
It's time to plug yourself into this show and put yourself on a path to personal glory, whatever that might be.
*Leading UK female antiperspirant is Sure Bright Bouquet, at time of writing (01.04.2020) based on Nielson unit sales, MAT
BABY STEPS: Can Running Help with Maternal Mental Health?
Major depressive disorders have become such an important public health concern that in 2001 the world health organisation determined that depression is one of the leading causes of disability in the world and is a particular burden to us women. But dealing with depression is complex, almost always involving different treatments and prescribing a run isn't a quick fix, but there is research to suggest that body, mind activities such as exercise can support a mother's need both pre and post birth, Today, I'm joined by Dr Michael Craig, a consultant psychiatrist at London's Maudsley hospital and a leading expert in mood disorders, reproductive psychiatry, and perinatal mental health. We're also joined by runner Sarah Pritchard, who suffered from crippling postnatal depression after the birth of both of her children and on advice from her psychologist, used running (both times!) to help get her back on her feet in her journey back to full health.
Helpful resources talked about in this episode:
Dr Michael Craig's Clinic: The National Female Hormone Clinic: https://m.slam.nhs.uk/national-services/adult-services/female-hormone-clinic
Panda - https://www.panda.org.au/perinatal-mental-health-consumer-engagement
Mind Charity - https://www.mindcharity.co.uk/
Samaritans - https://www.samaritans.org/about-samaritans/our-organisation/what-we-do/
Mums Net - https://www.mumsnet.com/Talk/_chat/4002702-My-mums-not-speaking-to-me-come-tell-me-the-ridiculous-reasons-relatives-have-stopped-speaking-to-you
Bluebells - https://www.bluebellcare.org/
BABY STEPS - Perri (Shakes Drayton) Edwards
Up to the plinth to talk about running and motherhood today is Olympic athlete and Perri Edwards (formerly Shake's Drayton). Earlier this year, Perri announced her retirement from sport after 16 years of competing. After many years of life in the fast lane, this year Perri is taking on the huge new role of new Mum to son Mathew who was born just a few weeks ago. Just before Perri gave birth I chatted to her from her Mum's garden to find out how an athlete who's so used to pushing her body to the max embraced 10 months of change and what that meant for her running and fitness. We talk about how Edwards has adapted her running training and body goals in line with pregnancy and her new role as the face of Nike's new maternity wear that's just landed in stores. So let's get into today's show and talk about how an athlete approaches, fitness and sports kit with pregnancy in mind. Expect training chat, English garden sounds (and notorious north London Seagulls?) and stories of training with a bump.
BABY STEPS: Pelvic Floor, Running & the Reality of Leaking & More
In the second episode of our mini-series, we’re talking about the power of the pelvic floor.
It’s thought that up to 30% of UK women are affected by pelvic floor problems with some experts calling it a silent epidemic. And it’s not just a mother’s or mum-to-be’s problem, although, pregnancy does bring its own set of strains and this life change is normally what puts pelvic health on a runner’s radar.
To talk about why runners of all ages and life stages should be training their pelvic floor as much as any other muscle on their workout plan I’ve recruited Elizabeth Davies (fitness coach), Amal Hassan (medical registrar specialising in Sport & Exercise Medicine) and Helen Keeble (pelvic health physiotherapist) who are the founders of Umi Health (umi-health.com) to discuss our pelvic health and what we can do to about it.
If you'd like to know more about pelvic floor health here's how to get in touch with the Umi Health team on Instagram:
BABY STEPS: Tina Muir on Quitting Running to Get Pregnant & Life Now
If you're a runner and thinking of trying for a baby pregnant already, or beginning your postpartum journey, then join me every Wednesday over the next four weeks for BABY STEPS - a special bumper series of Well Far dedicated to running for two (during pregnancy and after!) where we discuss how us women can grow a tiny human without losing our sense of self or for going off fitness routines for 10 months.
To kick things off, I'm chatting to Tina Muir, host of the running for real podcast and a former elite runner who has dedicated herself to the sports since she was 14 years old. Muir’s PB's speak for themselves from a 16 minute, eight second 5k through to a two 36 marathon. We get Tina on the phone to talk through why she quit running to get pregnant. And now after two babies, how motherhood is teaching her invaluable lessons in coming back to running stronger.
Running for Weight loss - Kind, Sustainable Advice
We've covered and understood the negative effects that can happen when health goals become compulsive, but for some of us, when done right, changing our body composition can be healthy endeavour. To guide us in the right direction this week I’ve recruited strength coach, PT, Nike master trainer, podcaster and all round wonderful human-being, Joslyn Thompson-Rule for insight into how you can build a healthy fitness routine to get the results you want.
Join me for a deep dive into how you can see - and feel - change without falling into the pattern of just running more and more miles and why it’s important to focus on recovery, positive self talk and strength training on your journey too.
This is how to build a running routine for long-lasting, healthy change.