Turning stress into wellness

Turn your stress into wellness

So much of stress management is about understanding what it does to your body. Knowing how to build physical and mental resilience when dealing with the inevitable daily stressors that will crop up in daily life will help you feel better connected to a sense of peace and wellness.

When we are stressed, our body floods with adrenaline and prepares us for the Fight or Flight response we have all heard of. What often is missed is that our body is unable to perceive the intensity level of stress and will have the above response regardless. So, whether you are being chased by a sabre-toothed tiger or you are having an argument with your spouse, the stress response is PHYSICALLY the same!

Having the ability to soothe our own nervous systems is imperative in building our stress resilience. Our top 3 tips for this:

1. Focus on your breath. Begin to notice what is causing you stress in your life and how it physically affects your body. You might freeze, feel numb, breathless, feel heat or constriction in your body; simply notice then BREATHE. Breathe in through your nose for the count of 4 and out through your nose for the count of 8. Repeat for 3 minutes and let this bring you back into your parasympathetic nervous system.

2. Practice Gratitude. Make an effort each day, either first thing in the morning or before bed to write down what you are feeling grateful for. These things can be big or small, but once you introduce this awareness to what you already have and are receiving, you notice the good more and more.

3. Get on top of your diet and hydration. Nourish to flourish. When our diet is filled with whole foods and is balanced, we tend to feel the same. Drink filtered water. This is a long term strategy for the every day. If, for the most part, you are on top of the foundations of your health, stress is easier to manage by default. Eat well, sleep well, drink enough water and move your body.

If you feel like stress is contributing to your long term pain or ill health, you can give our team a call on 01621 927645 to see how we can help you.

Marathon runner tying their trainer

5 Tips for avoiding injury when marathon training

As we approach marathon season, we’ve put together a guide of top tips to help with your training regime.

  • 1. Gradual Progression

One of the most important tips to avoid injury when training for a marathon is to gradually increase your training. This includes the length or your run and the intensity at which you run. Increasing your distance and pace simultaneously can be the perfect storm for a potential injury. To prevent an injury from happening, try to have a clear plan of how you will increase your mileage. Some marathon providers will offer training plans, so it’s always good to check in with them.

  • 2. Strength Training

Strength training is a super important component of marathon training to support hips, knees and ankles. Keeping the legs strong helps them cope with the demand of training, but also to prevent common running injuries. Try to incorporate strength training into your training regime; this can be in all different shapes and forms such as Pilates, gym work outs and home work outs.

  • 3. Proper Footwear

Having the correct footwear is crucial to preventing injuries during marathon training. Everyone will be different in what footwear works best for them, and keep in mind that wearing worn out shoes can provide additional stresses to the lower leg. It’s recommended to replace your running trainers every 300-500 miles; this may sound like a lot but if you are also walking in them it soon adds up!

  • 4. Rest and Recovery

Rest and recovery is vital when training for a marathon. Overtraining can lead to injuries not only because you’ll be overloading your joints but due to fatigue. Mixing up your cardiovascular exercise by including swimming or biking will also reduce the load on your joints. Make sure you include rest days in your training plan and allow your body to recover.

  • 5. Listen to your Body!

If you are experiencing pain and discomfort whilst training it is vital that you address it. Ignoring it could make it worse and lead to a more serious injury. Make sure to seek professional advice if you are suffering with aches and pains.

If you need advice with your training or are suffering with aches and pains, please get in contact with us on 01621 927645.