Race for Life - Getting ready for the race with the Kiqplan training app.

I can't believe its only one week until the big day, the Cardiff Race for Life. I'm running the 5k race again this year and you can read all about my progress and reasons for running in previous posts. I've been trying to drink more water and eat a little cleaner as part of my training. I've not been able to do much running due to an injury but I'm fully healed now so I've been pounding the pavements and going out for a few runs the past couple of weeks and also attending a few kettle bell classes to get my ready for my race. 

I find it hard to stay focussed and make time for running and I know I wouldn't have gone out as often if it wasn't for the Race for Life Kiqplan app that I downloaded. It has really helped me feel like I'm ready for my race and gives me little prompts and motivation every day. 

Kiqplan™is the official fitness plan partner for Race for Life. Kiqplan is here to get you ready for the big race day. They have created a number of guides on the Race for Life site that you can print out (available here) but they have also created an app that you can take with you wherever you go. 

Kiqplan is a personal coaching app and features a bespoke 12-week training programme to help get Race for Life ladies of all ages, sizes and levels of athletic ability ready for their 5k, 10k or Pretty Muddy event.

How it works

Kiqplan uses information from your smart phone, app or activity tracker about the number of steps you take or calories you eat to design a training plan, specifically for you.

When you get the app you will have lots of fantastic resources to get you race-ready. You’ll receive:

• Daily motivational and health tips
• Weekly workout videos
• Easy-to-make recipes and nutritional advice
• Weekly walking or running targets

Packed with expert advice on fitness and nutrition, it’s like having a trainer, nutritionist and motivational coach all for  £4.99! You can get it from both iTunes and Google Play. 20% of sales go straight to Race for Life.

I've linked my app up to my Fitbug Orb (review here) to track my steps and daily activity but you can also use it with just your phone to track activity or other fitness monitoring devices (full list here). The Orb has really made me think about how much activity I do each day. I'm disappointed if I do less than 10k steps in a day and it was a great way to start my running journey. By upping my steps to 15k on a good day starting to run 5k was less daunting and exhausting. 

If you're new to running and Race for life here are some of my top tips for training

• Wear comfy shoes and make sure your feet are well supported.
• Look the part while training with some Race for life merch.
• Wear a good sports bra.
• If you're a beginner, increase the time you exercise for gradually.
• Train with friends and help motivate each other.
• Whether you walk, run or dance, go at a conversational pace.
• Remember to warm up and cool down before and after any exercise.
• A balanced diet will help you feel great.
• It's important to stay hydrated before, during and after exercise.
• Remember to stay Sun Smart when you're training and keep covered up and use SPF protection.

Are you taking part in Race for Life this year? Do you have any tips for me or any advice for my race next week? I'm a little anxious but also excited for the race. 

*I am a Race for Life and Kiqplan ambassador 

Race for Life 2015

If you're a regular reader you will know that I hate exercise and I've only ever found a few things that I enjoy like yoga and lifting weights. I'm just a lazy so and so who would rather be sat down listing to music than pounding the streets. I can follow a eating plan but can't always motivate myself to move more.

Cancer Research UK got in touch and asked me to be part of their Race for Life blogger team which means I have to give running a good go. Who can say no to a charity? Especially one who does such pioneering work. I work for Cardiff university and CRUK work in partnership with us and spent nearly £4 million in Wales on clinical research focusing on bowel, breast and prostate cancers last year.

I took part in Race for Life last year and despite jogging a very slow 5k me and my friends still managed to raise £300 for CRUK. I was very unprepared for last years race, never running before attempting it (bit silly of me) and both me and my friend took a tumble into a ditch (only we could have been so silly and clumsy) and it took me nearly 40 minutes to jog the course.

Last years race was jolly good fun and meant that I had a nice day out and raised some money in the process but I would like to push myself more this year. It would be a tough task to raise the same amount of money again so I'm setting myself a target of jogging the course in under 30 minutes this time. Hopefully a target will make sure I practice and give people a reason to donate again.

I'm very lucky because I've been given everything I need for my training including a clean eating cookbook which I've been dipping into and some very bright pink training kit to get me into the Race for Life spirit. I'll be keeping you updated on my training progress so check back in about a month to see how I'm getting on.

If you want to sign up for Race for Life too (you can choose 5k runs, 10k and muddy runs), you can use the code RFLKnees to get discounted entry. You can also donate to my fundraising page over on Just Giving if you can't take part yourself but want to contribute. 

Women of all shapes, sizes and ages, children, babies, your granny are all welcome and can take part in the fight against cancer so what are you waiting for?! Let's take the fight to cancer. Lace up your trainers and come and show cancer that hell hath no fury like a woman in pink. (Or black which is what I'll be wearing)

I'm completely new to running so if you have any tips, links to resources or words of encouragement they will be greatly appreciated. 

Wish me luck.

Running Club

Yesterday was the first day of a little initiative we've started at work - running club.  Three of us that work there are really keen on keeping fit and getting better at running so we decided that on Tuesdays at 4pm we would get into our running gear, head out of the gate and go for a jog around the beautiful surroundings of our workplace.  I must admit, we did have a laugh when my two co-runners emerged from the changing room wearing exactly the same outfit!

I've mentioned on my own blog, but probably not here, that I'm lucky enough to live by the sea and my workplace is perched up on some small cliffs near Christchurch in Dorset.  Our run took us along the seafront and round a Quay.  Dodging beachgoers and people crabbing was interesting! I wore my GPS watch (which I'm going to review at a later date on here) which tells me that we ran 2.3 miles in 26 minutes. Just a little run compared to the five mile run I'll be doing in London on Sunday - eek!

It's actually the first run I've done with other people and I found it so much fun.  It's definitely more motivating than running on your own - no-one wants to be the first to admit they need to do a little walk! Plus it's nice just to have the company - running can get a bit lonely sometimes, especially when doing longer distances.  My favourite bit? When we ran into the sea at the end to have a little paddle and soothe our aching muscles! Cold seawater is absolute heaven on hot calves and shins!  We then trotted back to our cars sans-trainers to cool them off a bit!

On Monday I ran the 3 miles home in a somewhat shabby 35 minutes.  I've been having pains in my calves and shins over the last couple of weeks so it wasn't my best run.  I definitely enjoyed having the support on the run today, even just having someone to ask me if my legs were feeling okay and give me some encouragement made a massive difference!

On a final note, if you're someone who prefers giving support rather than receiving it you could always consider a career in the fitness industry.  If that is something you'd like to explore then Focus Training do some great Personal Training Courses including those for Fitness Instructors.  What I'd really like right about now is for someone to do the Sports Massage course and come round and give my legs some attention - they are sore! (Any takers? Anyone?)

Do you like to exercise in a group or do you prefer a solo approach? Have you ever used a personal trainer?

*post contains a sponsored link

Reward a runner

Recently, M&M Direct got in touch with Where Are My Knees about their 'Reward a Runner' campaign.  The campaign has actually closed now, but they were hosting it on their Facebook page and getting people to nominate marathon runners they knew that deserved some new running gear.  With all the marathons going on around the country, as well as the countless 5ks and 10ks, I think it was a great idea and it was nice to see the people who push themselves to achieve amazing things in their running (and often raising money for charity whilst they're at it) getting some recognition.

In case you're not familiar with M&M Direct, they sell branded menswear and womenswear at bargainous prices and they also have a great Sports Shop section.  Personally I don't like to spend masses of money on sportswear but I do need something to wear whilst running that's going to keep me comfortable and isn't going to fall apart after a few washes, so M&M Direct are perfect for me.

M&M Direct kindly offered to send me a £50 voucher to get myself some new running gear and help celebrate marathon running season.  Personally I'm not running any marathons this year (I only started running last year and am still building my stamina) but I am running the National Lottery Anniversary Run in July - five miles around Olympic Park and into the Olympic Stadium.  I'm currently running about 3-5 times a week to try and keep my fitness up, so new gear was most welcome!

I took these photos pre-runs this weekend so please excuse my make-up-less face!

My first pick was these Brooks Running Tights* (£9.99).  I won't wear shorts until it really warms up so these are perfect for my morning runs.  My top is non-branded and my trainers are Saucony (in case you were wondering!)

For slightly warmer days I picked up these Elle Capri Pants* (£16.99).  On Saturday it was a bit warmer so I went out in my Nike Drifit vest.

The final thing I got was a Shock Absorber Sports Bra* (£14.99) I will spare you the trauma of showing you a photo of me wearing it but what I will say is that it's an amazing bargain - it's one of the newer designs that can sell for in excess of £30 so £14.99 is a great price.  No excuses for not having a good-quality, supportive sports bra when they're that cheap!

Of course the final addition to your running gear wardrobe is a good set of trainers and they have a great footwear range that's also worth checking out.  Where do you buy your gym gear? Do you hunt for bargains or do you tend to buy more expensive sportswear?