The nice people at Canterbury sent me a t-shirt to try out from there running range. Always great getting something like this in the post  when it’s high quality kit. As you would expect with stuff like this targeted at serious runners you know its good as soon as you hold it. I’ve used it on a few runs and it’s very comfortable. It does a great job of pulling the moisture away from the body. Something I produce copious amounts of no matter how hard I am training.

Canterbury Logo

A great range of gear can be found there website.


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I got these socks from The Sockmine Company. I have had a pair before and they were outstanding. On this occasion they didn’t have any shorter ankle socks so I got a pair of the longer ones. Previously I trained and ran the Glencoe Marathon In them and I suppose the test is did I get any blisters? of course i got a couple of small bubbles on the inside of one toe but none on the heal and the base of the foot. These are by far the most comfortable running socks I have ever used. I get into a mild panic if I can’t find my SockMine socks before a long run which is often because my kids seem to find it funny to mismatch my socks. Or the tumble dryer develops an appetite for high quality and devours them.


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Running and Endurance

Endurance can be defined as being able to remain active or exert you over a prolonged period of time. It is the ability of the body to withstand stress, pain and fatigue. Endurance training helps a lot in improving muscular, cardiovascular and respiratory endurance, which is of paramount importance for any runner. Success in many sports depends on endurance such as biking, swimming and running. There are many companies out there that offer a large plethora of products that can promote endurance of your body.

Muscular endurance makes your muscles able to contract in a repeated manner over a long period of time and be able to resist fatigue. When participating in a long run, muscular endurance will help ensure that your legs keep moving even when they are fatigued. It is the ability of your heart, lungs and blood vessels to keep pumping oxygen all over your body for a much longer period of movement. The importance of endurance for anyone running long distances is great and the benefits include:

Healthier Body

By taking CNP Professionalproducts that promote endurance such as Race Drink Multisource Energy Powder Sample, Multisource Energy Gel Sample and Cereal Energy Bar with Dried fruit Sample, you will be able to have a stronger and healthier body. Your cardiovascular system, muscles, joints, lungs and bones will be able to adapt to running for longer distances as they are incredibly healthy. As an endurance athlete, you will be able to sustain strong paces for hours and enjoy a much faster metabolism due to having lean muscle mass.

Clearer Thinking

Running doesn’t just involve the physical aspect of moving the legs as your thinking is also put to test as well especially when engaging in long distance running. Running for long distances over a prolonged period of time not only causes physical fatigue but also mental fatigue as well. Experts say that endurance helps a lot with cognitive function. Endurance improves the circulation throughout the entire body and your brain benefits a lot from this.


Making it as a long distance runner also depends a lot on your confidence and how confident you are will greatly determine your success as a marathoner. When you are able to surpass your perceived limitations, you get to surprise yourself and this even makes you more confident to continue pursuing more in efforts of achieving your targets. Through endurance, the body is able to do things which you previously didn’t think were possible. The body is trained to continue pushing past exhaustion and pain and this is actually all that matters for you to succeed in long runs.

More Energy

By taking endurance products offered by CNP, you are able to train your body in a way that it keeps propelling you forward for many hours on all types of weather and terrain. It supplies your body with all the energy it requires to complete long races successfully. The body becomes much more efficient and you are able to do much more in less time since you have more energy. In the long run products like CNP Multisource Energy Gel with Caffeine Sample and Fruit Juice Gel with Coconut Water Sample will help you lead better quantity and quality of life.


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Protein and Running

As a runner, you will need to ensure that your body has a higher demand for proteins and you will need to take more proteins in order to promote adequate recovery of your working muscles.As far as sports nutrition is concerned, protein is associated more closely with body building rather than marathon nutrition. However, proteins are equally importance for runners, especially when it comes to endurance. For people who run a lot, it is essential that the body gets the right amount of proteins. Intake of proteins in sufficient amounts serves as a source of auxiliary fuel in addition to helping rebuild muscles after running, which helps the adaption process.

The Building Blocks
As every nutritionist will tell you, proteins comprise amino acids. The order and specific structure of amino acids actually determine the type of protein in question. Non essential amino acids are made by the body and there is no need to have them in your diet. However, for the essential amino acids, you must consume this via the diet and must be taken in sufficient amounts. Failure to include the essential amino acids in your health leads to the setting in of ill health and can severely impair your running performance as well. Proteins are available on both animal and non animal products such as meat, eggs, fish, soya, beans, quinoa and others.

The 30/ 30 Rule
As a way of ensuring that runners enjoy the full benefits availed by proteins, sport nutritionists and dieticians recommend one to get between 10 and 20 grams of the proteins within half an hour after they have finished a run. There are some who even say that proteins should be taken sooner than this as the muscles are more receptive to the proteins. How much proteins you eat also matter a lot. The baseline is 20 grams and 20 grams of proteins is optimal. Taking much more proteins than necessary won’t do your body any good and it is important that you know the ideal amount that you should take after any physical activity.

Health Proteins
While proteins are very important for those who run a lot, taking healthy proteins is much more important and you will need to know what proteins are the best for you. Beans, fish and poultry are highly recommended by many nutrition experts as they will certainly be able to do the trick. Protein supplementations like Kinetica Sports, protein shakes and smoothies are also ideal as they are much more convenient to take when running and you have no time to take hardcore meals.

Proteins form the building blocks of the body as every nutritionist will tell you, proteins help in promoting repair and growth of body tissues. Running a lot can wreak havoc on your muscles and taking sufficient proteins promotes quick recovery of your muscles. It is of paramount importance that your diet contains high quality proteins instead of cheap processed meats, which might not do your body a lot of good as such. As a runner, you will need to ensure that your body has a higher demand for proteins and you will need to take more proteins in order to promote adequate recovery of your working muscles.


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Running injuries

Common Running Injuries

When you start running, there is a high likelihood that you will have some injuries. According to experts, most of the common running injuries are usually the result of overuse or applying repeated force on a certain body part for a prolonged time period. Making sudden changes in your training volume can cause some damages. Fortunately, there are many options that can help you deal with some of these injuries such as Loxley Kinesiology Tape and it is essential you know how to deal with your injuries and hit the pavements sooner than later.

Runners Knee

With a runners knee, the runner usually experiences a tender pain behind or around the patella and sometimes, the pain can be on the kneecap. When you realise that you have such signs, chances are high that you are having the patellofemoral pain syndrome or the runners knee. Essentially speaking, this injury comes through repetitive force after pounding on downhill or pavement as well as weak hips and muscle imbalances, which can stress your patella. Using Loxley Sports and their range of sport tapes can help a lot especially in minimising the stress and the impact on your patella. Also, it is a good idea that you stick to running uphill or on a flat terrain and wherever possible, opt to run on softer surfaces. Besides taping the knee, make sure that you cut back on your running mileage and use some anti-inflammatory medications as well.

Shin Splints

Nearly 80% of runners have experienced that stabbing, aching sensation in their shin as this is one of the most common running injuries. This is an incredibly nagging injury and results when the tendons and muscles that cover the shinbone are inflamed. The injury is very common particularly among new runners as well as runners who are returning after a prolonged layoff. Shin splints can also strike runners who wear the wrong type of shoes as well as those with flat feet or high arches. The pain can be eased by using ibuprofen, resting or icing the muscles. Taping your shin with Black Loxley Kinesiology Tape can also help in relieving the pain and speeding the healing process.

Hamstring Strain

Hamstring issues are very common among runners and nearly every runner can attest to have suffered from hamstring strain in the course of their running. The muscles running through the back of your thighs help in bending your knees and extending the legs as well as driving up hills. When your hamstrings are too weak or tight to perform well, it is very common for you to experience hamstring strain. Runners with weak muscles are more vulnerable to suffering from this running injury. Muscle imbalance especially when your quadriceps overpower your hamstrings furthers makes you vulnerable to hamstring strain. It is essential that you use hamstring curls for strengthening your hamstrings. One legged dead lifts will also help you a lot as well as deep tissue massage.


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Triathlon tips for beginners

Whether you’re new to the fitness game or an experienced runner, signing up for a triathlon could be one of the most rewarding things you do. It is an incredible feat of endurance that will push your body to its very limits, so obviously you’ll need to be fully prepared to stand a chance of completing it successfully. Here are some top tips for triathlon newbies.

Invest in the right equipment

With the exception of running shoes, you can largely scrimp on equipment when it comes to running a marathon. Old shorts, t-shirts and even fancy dress – anything goes! However, triathlons require much more specialist equipment.

To avoid sustaining an injury, you should invest in a selection of compression clothing. These tight-fitting garments hug your body, compressing your core muscles. This doesn’t restrict your movement in any way, but can help to prevent muscle strain that could put you out of the triathlon altogether. It’s best to invest in good-quality compression wear, as these will last you triathlon after triathlon. They don’t have to be expensive either: just check out Activinstinct – they have a range of specialist Orca triathlon clothing to suit all budgets.

You can find a handy checklist of everything you will need for your triathlon here.

Sign up for the right event

Many people make the mistake of thinking there is only one type of triathlon available. While all of them work around the run-bike-swim layout, the distances for each event can vary depending on what type of triathlon you sign up for. Here’s just a few of the options:

  • Sprint – 750-metre swim, 20-kilometre bike ride and five-kilometre run

  • Standard (Olympic) – 1.5-kilometre swim, 40-kilometre bike ride and ten-kilometre run

  • Ironman – 3.8-kilometre swim, 180.2-kilometre bike ride and 42.2-kilometre run

As you can see, the distances vary hugely between different types of triathlons. If you’re a newbie, it would be unwise to start with an Ironman event. Be sensible – build up your triathlon prowess by starting with a sprint triathlon, and build up to the more difficult ones.

Use the finder section on the British Triathlon site to locate a triathlon that is right for you.

Leave enough time

Training is key to the success of your triathlon. If you don’t carry out the adequate training, you will not only risk injuring yourself, your overall time will suffer too. Dedicate enough time to each of the events, but do play to your strengths too. For example, if you are a strong swimmer, you may want to keep your swimming training to a minimum.

There are lots of apps available, like Training Peaks, that can help you keep on top of your training and can secure you triathlon success.


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Finding Your Sole Mate

In life, it always seems as though we are on the lookout for a perfect match. When it comes to relationships, there is a need to find the one but there are many other areas in life where the perfect match is crucial. This is extremely true for people who take to running. There are some running shoes that are absolutely perfect for one person but would do more harm than good to other people. This is why it is important that a person looks for running shoes that are right for them and their individual needs. There are a lot of things to weigh up when you are looking for your perfect sole mate.

While you may think that feet are feet and that they are pretty much the same for everyone, this is not the case. There are different types of feet and different shoes will impact on how well you feel when you run. Some people have normal feet, some people have flat feet and some people have high arched feet. All of which means that if you have a pair of running shoes that are designed for high arched feet but you have flat feet, you could be lining yourself for a great deal of pain and trouble.

Make sure you buy from a reputable supplier

If you are looking for a reliable running shoe, it is important that you go to a reputable fitness store that will take the time to ensure you get the support and assistance you need. At Tony Pryce Intersport, you can rest assured that your feet will be measured and analysed to ensure that the righty style of footwear is provided to you. The team will also take the time to ensure that you get the right style of support for the running surface that you intend to spend your time on. Running on the open road is different from running off road and both of these surfaces are very different to running on a treadmill. The right shoe can provide you with comfort, confidence and it can help to ensure that you avoid injury.

If you are just looking for a standard pair of running shoes that will do you well for your occasional jog or run, there are plenty to choose from. This is where the needs of the average runner differs greatly from the professional athlete or the keen amateur. There are many minimalist running shoes which offer some protection but are aimed at providing a difference in timing. There are lots of different factors involved with getting the best time possible and your shoes, like many other factors, can play a big part in getting the time that is right for you.

It can be very easy to take your running shoes for granted. After all, people have been running for centuries and they have managed to enjoy it. However, as science, technology and analysis develops and becomes more important, there are plenty of benefits to be gained from switching to a proper running shoe.


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Why I Love The Water

While health and fitness should be integral to most people, it is easier to stay fit and healthy when you enjoy it. For a lot of people, staying active is a bit of a slog and it is something that they feel as though they have to do as opposed to it being something that they want to do. This can make it very tough to maintain a good routine and when the weather is bad or there are other activities to do, these people will abandon their fitness pursuits for something else. This is why it is best to find a fitness activity that really appeals to you as well as providing you with a great way to get fit.

There are many ways to stay fit which means you need to think about what you are looking for in life. Some people find running outside or on a treadmill is rather boring. The social elements of a running club may be beneficial but the whole running aspect may be a bit of a let-down to you. As a child, I was fortunate enough to have a love of water instilled in me by my parents and this has pretty much been a constant in my life. Swimming is the most natural way to make the most of what water can offer but there are plenty of options and activities available to people.

There are lots of fitness benefits to working out in water

From a fitness perspective, I really love working out in water. You avoid the pounding of streets and the pressure on your joints that you get with running on the road. If you have weak joints or you have suffered injuries in the past, knowing that there is a more effective way to train is going to be a huge comfort for many people. However, you can really push yourself while working out in the water and there are plenty of great activities to enjoy.
If you are a sociable person, there are plenty of team activities to enjoy. From synchronised swimming to water polo, there are plenty of ways to get fit with your friends. There are also lots of great activities like rowing, paddling, kayaking and canoeing. No matter what sort of water based activity you want to try, you will want to make sure that you have the right equipment which is where North Shore Water Sport Equipment can really help you out.

There is an added element of danger to working out in the water but only if you don’t treat the water with respect. If you use machine weights or a treadmill, you need to treat the machine with respect and this is exactly the case when you work out in the water. No matter how strenuous you want your fitness regime to be, working out in water can help you achieve great things, which is why I love the water.

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