Ready for a Marathon?

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I often get asked “Do you think I can run a marathon?” My answer – “if you can run a half-marathon, you can run a marathon!”  Trust me, this is not a case of me saying…”Rah, rah you can do it if you set your mind to it!” (Which of course is very true.) Marathons are hard! They are humbling. They are physically exhausting. They will break you physically and mentally.

But with the right training and preparation, a marathon is THE most special experience ever. Words cannot express that feeling of crossing the line and achieving something incredibly special. It is something that everyone should experience in their life.

So what does it take to be ready for a marathon? Here are my top-5 tips for considering a marathon:

  • Run consistently for at least a year. Your body is better prepared – it is stronger, more efficient and will be able to adapt to the demands of the sport. On the flipside, if you are starting from a fairly sedentary level, you will be vulnerable to injury that could prevent you from running for months (or years).
  • Commitment. Training for a marathon takes approximately 20 weeks. During which you are running 4-days per week. The days you are not running, you need to focus on strength training.
  • Buy-in from your family. Goes without saying – you will need the support from your family. They will need to be there to cover things for you when you are out training, or let you rest up after a long run. It’s a big ask – but it’s not often you run a marathon.
  • Awareness of the risks. The marathon is a big distance and not to be taken lightly. Injuries are very common. It is important to follow a periodised training program that includes body maintenance (rest days/weeks), strength training and biomechanical check-ups.
  • How bad do you want this? If this is something that you’ve always wanted to do; get excited talking about it; get butterflies in your tummy thinking about it; dream about doing it… then it is definitely a ‘HELL YES’ moment!

You will be a fundamentally changed person. You will discover the marathon is one of the mostlife affirming experiences you’ve ever had.

 

“The marathon was everything I hoped it would be and more! If any of you are thinking about doing a marathon, I would say do it! You will certainly find out what you are made of. The lessons it taught me about determination and perseverance will never be forgotten. If you believe in yourself you can do anything!”

Peita Hillman, New York Marathoner 2016

“What a fabulous run I had yesterday competing in the New York Marathon. I’m so proud to have ticked off one of the world’s major marathons (only 5 left to go). The crowds the entire way were amazing. They really made you feel as though you were a celebrity and their energy was honestly the best! Everyone needs to DO a marathon in their lifetime! Everyone! I finished the race by running past another Aussie in Central Park. I said “C’mon Aussie, we have 2.5kms to go you can’t walk now. Just go left, right, left, right”. We did it! I’m such a proud marathoner! The best bucket list tick ever!”

Sarah Jefferson, New York Marathoner 2016

“Self-belief and hard work got me to the start line. I committed to my tested plan and drew in the energy of the awesome NY crowd.  I was high-5’ing and blowing them kisses. The thrill of the experience is hard to describe as the body and mind were constantly battling each other. Yesterday I ran out of my comfort zone and had the time of my life! I am a marathoner… a very happy one!”

Sue Addison, New York Marathoner 2016 

 

Top 5-Tips for choosing your Running Shoes

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Running is one of the least expensive forms of sport, all you need is a good pair of running shoes and you’re off.  Yet, so many people resist investing in a good pair of shoes.

I speak from experience. My first ever pair of proper running shoes were from a specialist running shop in Jo’burg (owned by an ex-elite SA runner) – they were Asics Gel Kayano. I remember clearly baulking at having to pay such an obscene amount of money. Those shoes were worn until they were totally dead!

Some (umm, many!) years later… and many, many more shoes later, I can truly say that proper running shoes are the BEST investment you can make to boost your love for running.

Having recently swapped my ‘retired’ Asics with a fabulous new pair of Hokas, from an awesome specialist running store, I was inspired to share my top tips for choosing new running shoes.

My top 5-tips for choosing your running shoes

 

  • Find a specialist running shop near you. These are typically your ‘boutique’ stores, not your high-street retail stores. As a specialist store, they are staffed by runners who understand about ‘running’. They have been trained by the different brands and are familiar with the latest shoe technology available.
  • Take your current running shoes with you to the store. Don’t get embarrassed if they are somewhat ‘retired’ and unsightly. Your old shoes are a good indicator of how you run. The sales consultant will be able to identify your running-style – i.e. pronate, supinate, heel-striker, forefoot-striker, etc. This is invaluable for matching you to a suitable shoe.
  • Be sure to also take a pair of your running socks. You will be running in these socks, so it is good to try them on with your new running shoes. The sales consultant can also give you advice in terms of whether they have good padding, breathability & blister protection.
  • Discuss your running goals with the sales consultant. If you are new to running, planning to run a marathon, or taking to the trails – you will need totally different shoes. A sales consultant from a specialist shoe shop, will have an excellent understanding of the different types of shoe to support your running goals.
  • Ensure you try on and test all the shoes recommended by the sales consultant. Don’t be shy! I have been known to try on box-loads of shoes. Each shoe will have a different feel, so lace them up and head out for a short run. Again, a specialist store will allow you to go for a short run outside to ensure you have the right shoe. Now I know we are all drawn to funky colours, designs and are brand-loyal – don’t let that sway your decision. You will know which shoe is right for you – listen to your comfort.

As a guideline, running shoes typically last for approximately 700/800km. This is entirely dependent on your running style, how hard you are on your shoes, and the type of training you are doing. At this stage, the support and cushioning in your shoes are hugely reduced and you are vulnerable to injury. Which is something runners REALLY want to avoid.

Our preferred BEXI special running store is Pace Athletic in Manly and/or Mosman. Pop in and say you’re a BEXI athlete and you’ll receive a 10% discount off your shoe purchases.

PS: perhaps now is a good time to write your letter to Santa ?

 

 

 

 

 

A Big YES!

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I recently overhead an advert on TV that really caught my attention. It was about pursuing our dreams and the journey to achieve them.

The key message was about making sacrifices to achieve what we really want in life.

A big YES is built on a lot of NO’s

Pursuing a dream takes an incredible amount of energy and enthusiasm. So where do we get that energy? By making sacrifices. In order to stay motivated, to stay on the path of realising our dreams, we need to be willing to make little sacrifices.

Below are 5-tips to build towards that big YES:

  • Time management – use your 24hrs wisely, prioritize the important tasks, learn to say ‘no’.
  • Instability – we all like a smooth ride, but life is a rollercoaster of ups and downs. Ride it – embrace the challenges, they make you stronger.
  • Personal Life – work out ways to manage your relationships and friendships. Again, learn to say ‘no’ – you can’t please everyone and sabotage your own goals.
  • Immediate Desires – choosing the easy option is often the temptation, but we have the choice between our immediate desires and those that will propel our dreams forward. Stay true to what is most important to you.
  • Sleep – we all love a few extra hours of sleep (especially when the alarm goes off), but there’s an awesome rewarding feeling when you accomplish what you set out to do — making the lack of a ‘lie-in’ always worth it.

We make these sacrifices as we know they are a short-term and there is an end-goal in mind. We stay focused, we stay committed and we stay true to our goal. And in the end, we reap the reward of achieving our goal. All the sacrifices become worthwhile.

We achieve our dream!

Embrace all the good in your life

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I had the privilege of cheering a friend at the recent Ironman 70.3 World Championships in Mooloolaba a couple of weekends ago.  The atmosphere was amazing! There were athletes from all walks of life, from countries all around the world.

As a world championship race, these age-group athletes would have had to earn a slot at a qualifying event. It’s a huge achievement just making it to the world champs! The key thing that really struck me about this event, was the variety of athletes. There were young & old athletes, small & large athletes, able-bodied & paraplegic athletes. It was truly inspiring watching all these athletes pursue their dream.

One of the biggest inspiration for me that weekend was watching a paraplegic athlete embrace his goal. This guy rolled his wheelchair to the beach, where the race officials carried him to the start and placed him in the water. When he finished his swim, the race officials carried him to his bike (see above pic), where he focused on getting on his bike and continuing with the bike course, followed by the run course in his wheelchair.

It was truly very humbling. He never complained.  He just embraced the atmosphere and all the support from those along the course. At the end of the race, a supporter walked up to him, patted him on the shoulder and said, “Well done mate, you were truly awesome!”

As able-bodied athletes, we often take our situation for granted. We complain about the mundane — “I’m injured, I can’t train… I’m overweight, I can’t run… I can’t cycle, I’m too scared… I am busy, I can’t commit.”

We are all guilty of taking things for granted — however, it just requires a little reminder from time-to-time, to appreciate what we have. Just watch the Paralympics at Rio – swimmers with no limbs, runners with no eyesight, table-tennis players with no arms. It is truly very humbling.

So my message today – pause for a moment to appreciate all the good in your life. Your health, your family, your environment, the opportunities you have, the choices you have… the support you have.

Learn to appreciate what you have… before time makes you appreciate what you had.

A huge congratulations to all those athletes who competed in Mooloolaba — the oldest being 87years old! Truly amazing!

Also a massive ‘Good Luck’ shout to all our BEXI athletes taking part in the Blackmores Running Festival this weekend.  Embrace all the good in your life and make the most of it.

 

Debbie Solms
Feeling Grateful

The first thing when starting to RUN

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We get asked all the time, “What is the best way to start running?” For most, it is a case of digging out your old trainers and heading out the door for a 5km run – which you have not attempted in years.

The obvious happens! You hate the experience, it’s uncomfortable, you are shattered, your feet/shins hurt, you knees ache and your hips cause you to limp. You then decide that running is not for you and throw your trainers to the back of the cupboard. Until next year!

Hands up if this is you? We’ve all been there – but it doesn’t and shouldn’t have to be this way.

The first thing we ask people who want to start running, is what their motivation for running is. For most it is to get fit and lose weight. But more and more, we are seeing people embracing running to manage stress and balance their lifestyles. Running is absolutely fantastic for this!

Understanding your motivation for running is key. But there is a deeper level — why are you experiencing the issues that are forcing you to run?

Do you have certain fears, do you struggle with self-confidence, do you get anxious about certain things, do you have challenges with motivating yourself, do you have self-limiting beliefs – about you can and can’t achieve?

These issues are paramount and effect every single one of us, in one way or another. So going back to our original question about the first thing you need to do when starting running – the answer is ‘connecting our minds to our bodies’. For everything we think in our minds, our bodies have a reaction.

Having delivered numerous beginner running programs over the past 5-years, we have learnt that the most important element of the program is training our minds. The most important muscle in our body! Which is why we have been super-motivated to deliver a program that focuses purely on the mental side of training. We 100% believe that once we have addressed the issues that are holding us back, we can then forge ahead… in leaps and bounds.

Which is why we are beyond excited about our upcoming online program that focuses entirely on the mental side of training. If any of the above resonates with you and you are wanting to make a change to your life, then our 6-week ‘Mental Training for Athletes’ program is for you.  Starts Thurs 11 Aug, 8-9pm.

Give it a go – you have nothing to lose and everything to gain!

BEXI Custom Cycling Kit

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We are taking orders for our new sexy BEXI custom cycling kit range. This kit will be ready for our first BEXI cycle event will be the MS Gong Ride on 6 November 2016 – and other exciting cycling events in the spring/summer.

The CRAFT custom collection has been developed in close collaboration with professional cycling teams – including ORICA-BikeExchange (who had great success at the Tour de France this year). The fabric is Italian and all the kit is made in Europe – so top quality!

All items are available in various sizing: XS – XXXL. We have a supply of sizing samples for you to try on – it is very important to get the right fit. Contact Debbie to try on a sample.  (As a reference, I am a M in the jersey and bib, and S in the arm warmers.)

If you are interested in placing an order, please email debbie.solms@gmail.com by Wed 10 August.  Once we have agreed numbers and sizing, we will need a 50% deposit to confirm our order. 

NOTE – we will need a minimum of 10 x orders per item to process our order. If we can’t achieve the min requirement, we will not be able to place our order.

Short-sleeve Jersey – $65 (vs $90)

Jersey

 Cycling Bib – $80 (vs $109)

Bib

Arm-Warmers – $30 (vs $45) – great for running too!

Arm Warmers

To achieve or not?

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I love reading biographies of successful people. How they start with humble beginnings and then go on to achieve great success.

Take Chris Froome for example – winner of the recent Tour de France. Born in humble Kenya, spending his youth riding through townships, past wild animals, until winning his first race that his mum entered him. His book, ‘The Climb’, is an exceptional read and highly recommended!

The key point I want to make is that we all start from modest beginnings. We then discover a passion and go on to pursue our passion.

In the case of Chris Froome, he had a burning hunger to pursue his passion for cycling. He trained incredibly hard physically – but what propelled him to the next level was his mental strength.

Understanding how to stay focused, overcoming our fears, managing our anxieties, removing our self-limiting beliefs, developing our self-confidence, maintaining our self-motivation, the list goes on….

Beauty of Exercise is very passionate about supporting you in pursuing your passion and achieving your own success. Over the past 5-years we have focused purely on the physical-side of training our athletes. We have dabbled in the mental-side of training, but have not really hit the mark.

Which is why we are super-excited about teaming up with SportsSupports to deliver our ‘Mental Preparation for Athletes’ program. Grant Giles and Christie Sym have successfully coached a number of athletes over the years, many of whom have gone on to achieve great feats (& podiums).

Grant and Christie will be hosting our 6-week online webinar program, starting Thurs 11 August at 8pm.  If you’re wanting to address your fears and progress your passion to the next level, this webinar is a must!

More information and to register. 

 

On the hunt for opportunities

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A few weeks ago I penned a blog about getting older and how we should embrace every new opportunity that life offers us.

What separates the successful, happy and interesting, from the unsuccessful and unhappy is the willingness to take risks and continually strive for progression.

Our lives are continually presented with opportunities – some may seem difficult to recognise as opportunites as they appear as obstacles. But there is a reason for that. Opportunities that seem challenging are the ones that give us the chance to learn more about ourselves – which allows us to grow and develop.

This week I’d like to inspire you with 3 x new opportunities to embrace your dreams, feed your spirit and nourish your life:

  • Run a half-marathon – an amazing goal and 100% achievable for anyone who can run 5km.
  • Train your brain – overcome your fears, build your confidence, manage your anxiety – so that you can embrace opportunies.
  • Learn to run 5km – learn the ‘techniques’ so that you can become a happier person in today’s busy life.

If we focus on achieving better each day, we will.

on the hunt

 

 

 

My top 5’s of becoming 50

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I came across a video clip earlier this week which got me thinking about age.  I’m close to 50 – which is a pretty big deal. Or is it?!  For me, it’s just another year wiser. Of course there are many things to celebrate by reaching a half-century – but there are also many more things to look forward to in the second half of our lives. I felt inspired to share with you my positives and not-so-positives of approaching 50:

Top-5-positives
  • I feel more confident about life in general
  • I have learnt many value lessons in life (let’s say, there’s been many storms endured)
  • I am a better athlete than when I was in my 30’s – my mind is much stronger
  • I am able to reinvent myself by learning new things – there’s so much to learn in life
  • I am inspired and motivated to chase new dreams (#ComradesMarathon – it’s out there now!)
Top-5-not-so-positives
  • Sleeping late is a thing of the past  – try as I may!
  • 2 glasses of wine is my limit – that, or I suffer the worse hangover the next day
  • I have to work out doubly-hard to maintain the results that didn’t seem so hard to obtain in my 30s
  • Hot flushes, once reserved for secret crushes, are now a frequent occurrence – clearly I now have many secret crushes
  • Week night socials are limited to 9pm – or there’s a high risk of turning into a pumpkin!

On the whole, the positives definitely outweigh the not-so-positives.  So why am I sharing this with you? Well… I want you to know that getting older doesn’t mean that we need to slow down; it doesn’t mean that we must stop dreaming; and it certainly doesn’t mean that we should stop setting new goals.

It DOES mean that we should look forward to the second half of our lives – embrace every new opportunity. 

As soon as we feel too old to do a thing – we must do it! 

 

Good life