Half Marathon

Bottle Cleaning - The Easy Way!

Easy Bottle Cleaning!

Do you ever get a funny taste in your water bottles?  Do they sometimes have a bit of a smell even though you washed them with dish soap or put them through the dishwasher?

Try This!

BottleCleaning.png

Step 1:  Add 1 teaspoon bleach and 1 teaspoon baking soda to your bottle.

Step 2:  Fill with water and leave overnight.

Step 3:  Next day, rinse thoroughly and air dry.

VOILA!  No more stinky bottles or strange taste!

4 Safety Tips for Women Runners

We would all like to live in a world where we are free to go out running and be safe, whether it’s during the day or at night, whether you’re in an isolated woodland, or a deserted beach, but as women in this day and age, here are some tips that we think all women runners should follow.

Women runner logo.png

4 Safety Tips for Women Runners

Run With A Personal Alarm

I know you love running on your own, hearing the sound of your feet beating the ground as you go.  Running with a buddy is the gold standard but if you do find yourself running alone, having a safety device could be the key to keeping yourself safe.  There are many on the market and some are designed to look like wrist watches that you slip on and they have velcro fasteners so fit all sizes.  Amazon have a wide selection.

So, next time you go for a run after work, especially as the nights draw in, make sure you are wearing one of these great little gadgets.

Running With Music

I don’t know about you but music is my beat and keeps my feet going at the right pace, and my body moving.  However, there are some situations when you should never run with your music - times you need all your senses to be fully alert.  Plugging in your headphones reduces your awareness of your surroundings so please bear these tips in mind.

  • Don’t use when running at night.  You can’t see as well and that’s when you need to be able to hear what is in front and behind you.
  • Any time dogs, cats or even attackers may be a threat - don’t put your headphones in.
  • If you’re running along a street that doesn’t have a sidewalk, you don’t always hear bikes or even other runners coming behind you.  Always run towards the traffic so you can see vehicles coming towards you.

Take A Self Defense Class

Learning self defense or at least some basic self defense moves will give you a chance to escape if attacked.  Learning how to fight back will give you confidence and a better chance of surviving an attack. 

Mix Up Your Routes

Have several different routes that you run but don’t always run the same way.  Not only is mixing up your route good for your muscles, a variety of scenery is good for the brain.  It also means that if someone is watching you, they don’t know which route you will take. 

However, if you have to run the same route, change up the time you run.  Suggest running sometimes in the morning and sometimes in the evening or on your lunch hour.  Changing up your regular time by 15 minutes can make a difference.

There’s also a good article in Shape that’s been written by a former secret service agent (!) that gives you some good advice - check it out.  

Post Long Run or Bike Smoothie

Smoothie Recipe

It's almost the weekend and for all of you weekend warriors, that means...LONG RUN or RIDE!  It also means that you need to pay particular attention to your post workout nutrition to help repair your muscles and properly prepare your body for your next workout.  

Here is one of my favorite smoothies to try :-)

Ingredients for Smoothie

(in no particular order)

  • 1 Cup Strawberries (fresh or frozen)
  • 1/4 Cup (2oz) 100% Juice
  • 3/4 Cup (6oz) Water
  • 1 Tsp Spirulina
  • 1 Tsp Ground Chia Seeds (or Ground Flax)
  • 3/4 Cup (6oz) Yogurt (Greek or Plain)
  • 1/2 Scoop (15g) Protein Powder (Plant or Animal)
  • 1/3 Banana (fresh or frozen)

Method:  Toss it all in a blender (preferably liquids first) and mix it up or about 30 to 60 seconds.

Quick Prepare Tip:  Mix all the ingredients except the frozen fruit in your blender cup and store it in the fridge.  When you get back from your workout, simply toss the fruit in, blend it and voila!  Yummy.

Cayman Islands Half Marathon Walking Group for Cayman Hospice - Cayman HospiceCare - We're About Life

Check out the full article here which provides tips from Coach Kara for Half Marathon Walkers.  Includes a FREE 10-week training plan!