Maximizing Work Performance through Running and Cycling

As professionals, we constantly seek ways to enhance our work performance and productivity. One often-overlooked yet highly effective method is incorporating physical activities like running and cycling into our daily routines. 

Research has shown that engaging in regular running and cycling not only boosts physical health but also has a profound impact on our mental well-being, ultimately leading to improved work performance. 

Here are some key benefits of these activities that can positively influence your professional life:

1. Enhanced Cognitive Function

Running and cycling are aerobic exercises that increase blood flow to the brain, improve cognitive function, enhance creativity, and improve problem-solving skills. By incorporating these activities into your routine, you can experience increased focus and mental clarity, leading to higher productivity at work.

2. Stress Reduction

The demands of a busy work schedule can often lead to high-stress levels and burnout. Activities like running and cycling help release endorphins, the body's natural stress-relievers, promoting a sense of well-being and reducing anxiety. By managing stress effectively, you can approach work tasks with a clear mind and a positive attitude.

3. Increased Energy Levels

Regular physical activity is known to boost energy levels and combat feelings of fatigue. By making running or cycling a part of your daily routine, you can experience a significant increase in stamina and endurance, allowing you to tackle work challenges with vigour and enthusiasm.

4. Better Time Management

Committing to a running or cycling schedule requires discipline and time management skills. By dedicating time to these activities, you cultivate a sense of structure and routine that can translate into improved time management at work. Setting aside time for exercise also provides a mental break from work-related stressors, allowing you to return to tasks with a fresh perspective.

5. Improved Work-Life Balance

Prioritizing physical activity not only benefits your professional life but also contributes to a healthier work-life balance. By engaging in activities that promote physical and mental well-being, you create space for relaxation and rejuvenation, preventing burnout and increasing overall job satisfaction.

Incorporating running and cycling into your daily routine is a simple yet powerful way to optimize your work performance and overall well-being. Whether it's a morning run before work or a cycling session to unwind after a long day, these activities can transform how you approach your professional responsibilities.

How do you integrate physical activity into your work routine? Share your experiences and insights in the comments below! Let's inspire each other to prioritize our health and productivity in the workplace. 

#WorkPerformance #Running #Cycling #Productivity #WellBeing

Stop feeling self-conscience about running

It’s expected to be nervous about what other runners or people driving by think when they pass you running. 

But try not to be concerned about what others think! 

As a runner, you deserve respect from other runners. Remember that all runners were new to the sport at some point, so they can all relate to the struggles that beginners face.

If you're worried about what non-runners think, try not to get too hung up on that. Just remind yourself of all the great benefits that you're getting from running, and they're missing out on. 

Be proud that you're doing something good for your physical and mental health.

You may also feel less self-conscious if you get a friend or family member to accompany you. An added bonus is that you can keep each other motivated to run.

Like anything else, the first time is usually the hardest. Once you've run in public a few times, you'll feel a lot more comfortable and be less concerned about others watching you.

TRAIN SMART, RUN SMART, RACE HAPPY

Skipping Breakfast To Lose Weight? No thanks!

Andrew Hamilton explains why new claims in the media that ‘skipping breakfast can help weight loss’ should be taken with a bucket load of salt…

It’s still February (just), so many fitness enthusiasts will be thinking about nutritional strategies to optimise performance for the coming season. A popular strategy is to reduce excess weight in the form of body fat, thereby boosting power-to-weight ratio, which enhances endurance performance, particularly in runners, and cyclists performing in hilly terrain.

Media facts or hype?

Turning on the radio or TV today, you might have seen stories about breakfast and weight loss. Basically, the media is awash with claims that skipping breakfast may be a good weight loss strategy. But is this really true? 

Well, what the journalists seem to have conveniently forgotten to mention about the research is that:

1. Quote: “All of the included trials were at high or unclear risk of bias, only provided for short-term follow-ups of the subjects and were mostly of low quality” – i.e. the findings and conclusions of this study are based on poor science and thus are inherently unreliable.

2. These so-called research findings fly in the faces of dozens and dozens of other studies showing that skipping breakfast is strongly associated with weight gain, obesity and lower muscle mass. Breakfast skipping is also strongly linked to type-2 diabetes.

Long-established truths

The old adage that you should breakfast like a king may be one of the best known of the lot, but it doesn’t stop many people from skipping it anyway. One of the most common reasons for missing breakfast is to help reduce calorie intake as part of a weight loss campaign. However, new American research demonstrates that this strategy appears to have exactly the opposite effect [Am Diet Assoc. Sep;105(9):1373-82, 2005].

The researchers from Michigan set out to establish whether there was an association between body mass index (BMI – a measure of fatness in relation to height) and the frequency of breakfast consumption. In particular, they wanted to see whether the consumption of cereal-based breakfasts offered any advantage. A carefully designed statistical analysis of food consumption patterns of over 4,000 adults was undertaken. 

The results were as follows:

• Women who ate breakfast regularly tended to have a higher daily calorie intake than those who didn’t;

• In both men and women, eating a cereal-based breakfast was associated with a lower daily fat intake and higher carbohydrate intake;

• There was an inverse association between breakfast cereal consumption and body mass index in women – ie a higher breakfast cereal consumption predicted a lower BMI.

Of course, an association is not the same as cause and effect. But this study does provide persuasive evidence that eating a cereal-based breakfast is suitable for weight loss programs and also provides another nail in the coffin for the advocates of the Atkins/low carbohydrate approach to weight loss!

In summary, then, while some specific fasted training rides and runs can aid endurance athletes to become better at burning fat, the bottom line is that if maintaining a healthy and stable weight while optimising performance is your goal, you should eat breakfast – NOT skip it!

Runners 🏃‍♀️ should try Cycling 🚲

Ah, the humble bike – the unsung hero in the saga of a runner's training regime. 

Who would've thought those two wheels could be your ticket to running greatness? 

Strap on your helmet and let's dive into why cycling isn't just for Tour de France contenders but for us pavement-pounders too.

First off, let's talk performance. You know, that elusive thing we're all chasing after. Cross-training with cycling isn't just about dodging potholes; it's about honing those running skills while having a blast outdoors. It's like hitting two birds with one pedal – you get fitter, tougher, and hey, maybe you'll even crack a smile while you're at it. 🙂

And let's not forget about building muscle. Sure, running builds those legs, but sooner or later, you hit a wall. Enter cycling, the ultimate leg day companion. It's like giving your muscles a VIP pass to the gain train. Plus, you get to pedal uphill, because apparently, we enjoy torturing ourselves for the sake of progress.

Now, recovery – every runner's best friend and worst enemy. After a grueling run, your legs are screaming for mercy. But fear not, for cycling rides in like a knight in shining Lycra, flushing out that lactic acid and getting those legs back in the game faster than you can say "ouch."

Oh, and let's not forget about the joy of aerobic training. Short sprints to get that heart pumping? Check. Leisurely rides to build endurance? Double check. Cycling's got all the cardio perks without wrecking your joints. It's like running, but with a cool breeze and less impact – sign me up!

Even when life throws you a curveball, like an injury, cycling's got your back. 

It's like the gentle hug you need when running feels like a distant dream. And hey, studies say it even speeds up recovery – so why not heal in style?

And for those of you eyeing those skinny jeans, cycling's your golden ticket to Fat Burn Town. Sure, running burns calories like a furnace, but cycling? It's like stoking that fire with precision, hitting that sweet spot where fat melts away like butter on a hot pan.

But beyond the physical benefits, cycling is a journey of self-discovery. It's about pushing boundaries, trying new things, and maybe even rediscovering that childlike joy of riding. So hop on that bike, embrace the wind in your hair, and let's pedal our way to a happier, healthier you.

And hey, why limit the fun to just your hometown? Take your newfound love for cycling on vacation and explore the world on two wheels. Who knows, you might just find yourself racing down a mountainside or cruising along a scenic coastal road – the possibilities are endless.

So whether you're a seasoned cyclist or just dusting off that old bike from the garage, let's make cycling a part of our journey – one pedal stroke at a time. ❤

Should you hire a running coach?

Honestly, probably not. Now, that doesn’t mean that hiring a running coach can’t be a game-changer. IT ABSOLUTELY CAN.

But having a running coach isn’t a necessity.

I’ll keep it honest with you, what the vast majority of runners actually need isn’t a 1 on 1 running coach; it’s access to a coach and the support of a team.

Why? Running is all about learning how to change your perspective around your pre-defined limits and redefining what success and failure mean to you.

A running coach will give you a training plan and hold you accountable for your training. Maybe they’ll hop on a call with you and talk you off ledges or help you build confidence.

A GREAT running coach will help you define your process and outcome goals, what your pre-defined limits are, understand the fears and doubts you have, build self-assurance, and redefine your relationship with running. But when you do that with the support of a team? THAT is where real change happens.

Most people really don’t need a running coach. They don’t. You can absolutely get by with free or cheaper running plans you can find online.

But there comes a time in many runners' lives when they plateau, need a change, or sense that what they’re doing isn’t working for them anymore. Running is complicated, and while so many of us can do our best on our own, having someone to guide you towards your next breakthrough and a team you can learn with and support along the way can change your life.

Sounds trivial, but it’s true.

There are so many reasons to hire a running coach, but it’s expensive as hell! And most people don’t actually need one.

But do what’s right for you.

Hiring a running coach can help you break through barriers and build new skills, but your coach isn’t going to run for you. You have to do the work. What you put into it is what you’ll get out of it.

Kickass, take names.

Why Athletes Choose Chiropractic

Many amateur and professional athletes are sidelined with injuries that could be avoided or problems that do not respond to ordinary treatment. Others are playing, but at less than peak performance, simply because their mechanical systems are dysfunctional. The chiropractic approach to health relates closely to the needs of the sports participant. Chiropractic is a natural health care method that stresses the importance of keeping all the systems of the body functioning efficiently so that the athlete enjoys peak performance, a minimum injury risk, and fast recuperative ability.

Chiropractic is a healthcare profession focused on the diagnosis and treatment of neuromusculoskeletal conditions. The primary treatment of the chiropractor is manipulation of areas of the spine or surrounding joints which are restricted in mobility and/or dysfunctional. The adjustment will help to restore proper mobility and function to the spinal and pelvic joints, helping to decrease pain and improve performance. Other treatment modalities may include massage, electrotherapy, trigger point therapy, dry needling, strapping, and rehabilitative exercise.

Injuries like sprains (ankle), strains (pulled muscles), tendonitis (tennis elbow), bursitis (shoulder pain), and joint problems in the shoulder, elbow, wrist, hand, hip, knee, ankle, and foot can all be treated effectively with chiropractic care. The beauty of chiropractic is not only that it is drug-free and surgery-free but also that it is preventative and performance-enhancing care. Maintaining proper alignment allows athletes to be prepared for their sports. Many of the greatest athletes in the world are adjusted as part of their ‘training’ regimen.

Frequently Asked Questions

Question: Can chiropractic help improve athletic performance?

Answer: Yes. In many cases, the doctor can also offer advice on safe, healthy ways to improve peak performance. A chiropractor’s training and experience with the dynamics of the human body qualifies him or her to diagnose and successfully treat a wide range of injuries and conditions.

Question: What can a chiropractor do for me if I’m having leg or knee pain?

Answer: These may indicate a spinal problem, pelvic imbalance, an inappropriate training program, overuse injuries, or stress conditions to soft tissues or bone. These conditions can often be effectively managed if the problem is identified early and appropriate treatment is followed. X-rays may also be required if certain types of pathology are suspected. Your training regimen and schedule may be reviewed to see if any problem areas need to be corrected. In addition to any chiropractic adjustments your doctor may perform, he or she may also recommend that you consult a podiatrist for orthotics and perform home rehabilitation exercises.

Question: What kind of exercises do I need to do at home (rehab)?

Answer: Injured soft tissue and muscles/joints can be strengthened with rehab exercises. An entire spectrum of these can be recommended by your chiropractor after examining your needs and condition. Many are very simple and can be done in a few minutes at home or at the office. You may also be referred to a biokineticist for a more comprehensive and intensive rehab program.

Question: What can my chiropractor do to stop pain?

Answer: The treatment you receive will focus, in general, on reducing swelling, relieving pain, restoring functional movement through manipulation (adjustment), protecting the area from additional stress, and strengthening your foundation. Depending on your specific condition, your chiropractor may instruct you to do some or all of the following things after you leave the clinic:
REST – a decrease or stoppage of running and jumping exercises is often indicated
ICE – to help bring down any swelling
EXERCISE – to help build muscle strength and joint stability
STRETCHING – flexibility improves movement and function, helping to prevent injury or rehabilitate damaged muscles/ligaments/joints.

Running Puns

#1 Runners never eat a full meal before the race because they are supposed to fast.

#2 The only type of meal that runners eat before a big race to be at their peak powers is fast food.

#3 Even after the heart surgery, the marathon runner set the pace for this marathon. Guess this is why he had a pacemaker.

#4 All the marathon runners were disappointed that the race had been cancelled- another run bites the dust.

#5 During the marathon, the Swedish runner couldn’t complete the race because he stopped just before the Finnish line.

#6 I don’t particularly appreciate running marathons because it gives me the runs.

#7 Long-distance runners usually are good students because their education pays off in the long run.

#8 One should never train for sprints. That way, athletes would only win in the short run.

#9 I wanted to tell you one of my running jokes, but it somehow ran away.

#10 Two cowardly sprinters got into a fight after the marathon. I heard it was a hit-and-run.

#11 Penguins have a reputation for emerging as winners in marathons because they peng-win.

#12 Sir Paul McCartney was stopped from running a marathon once. He got banned on the run.

#13 The cow surprised everyone at the farm by running so fast. He really knows how to use his calf muscles.

#14 Pigs can never run marathons due to always pulling their hamstrings.

#15 Did you hear about the gardener who lost his race? Apparently, he took the wrong root.

#16 I forgot the next pun. Do you have anything to jog my memory?

#17 Did you see the fishmonger that completed the race? He came in last place, his heart and sole weren’t in it.

#18 The snowman had to give up running because he couldn’t warm up.

#19 The DJ got disqualified from the 800m race because he kept changing tracks.

#20 I love doing LSD on my runs – “Low, Slow, Distance”.

#21 My dentist is a good runner because he knows his drills.

#22 Why did the lawyer with a torn ACL win the marathon? Because he had the power of a torn knee.

#23 Papers and pens will never win races because they are, in fact, stationary.

#24 When all the numbers came together for a race, the number 1 emerged victorious. This is because he one.

#25 In the race of vegetables and fruits, the lemon couldn’t win the sprint because it ran out of juice.

#26 After the two brothers reached the finish line, they fist-bumped. Guess we could say that, in a way, the finish line was the punchline.

#27 The marathon runner was detained in the middle of the marathon by the police because he was resisting a rest.

#28 There have been efforts to have a marathon in Antarctica. The winners will win the medal of nowhere.

#29 When the couch won the marathon, his other couch friends were shocked because they hadn’t realised before that he could run sofa!

#30 The sprinter finished the race first despite having a late start because he was running a delay.

#31 I’ve got a gait feeling that I may win today. 

#32 She always wins the race. I guess it runs in her genes.

To Zwift or not to Zwift

Not too long ago, I logged into Strava and stumbled upon a striking comment beneath one of my recent rides: “It’s a stunning day outside. Why choose Zwift?” The words hit me with a pang of guilt. Indeed, the weather had been inviting. Instead of relishing the sunshine and the rhythmic sound of tyres on pavement, I found myself bathed in the artificial glow of my TV screen, accompanied by the constant whir of my indoor cycling setup.

Rather than engaging in casual banter with fellow riders or vying for victory at town line sprints, my time was spent collecting virtual accolades like “ride ons” and vying for digital jerseys. Yet, the somewhat unsettling truth behind my decision to opt for Zwift was simply that I didn’t feel like venturing outdoors. Admitting this feels daunting, almost as if it might result in my expulsion from the cycling community. But the reality is, there are moments when I find solace in Zwift—times when I secretly wish for stormy weather just to justify retreating into my personal pain cave. “Shame about the weather, guess I'll have to settle for the trainer,” I'd quip.

Like many, I used to dread indoor rides or runs. I recall countless evenings spent staring at the wall or fixating on the markings of my training space. While roller sessions did help refine my pedal stroke, it often felt like a laborious chore, especially considering the sweat-soaked aftermath resembling a salt mine.

Then came Zwift in 2014, answering my prayers for a video game that offered more than just entertainment—it offered fitness. Early on, I embarked on Zwift Island, now known as Watopia, racking up virtual achievements and inadvertently claiming KOMs thanks to my uncalibrated trainer. My time on Zwift was so extensive that it even took a toll on my bike's components. Instead of fixating on numbers, I found myself immersed in the thrill of chasing fellow riders and pushing through intervals effortlessly. Zwift racing became a genuine substitute for real-world competition, complete with adrenaline-pumping starts and strategic last laps, all meticulously tracked on Zwift Power.

Yet, my enthusiasm for Zwift isn’t without its reservations. There's often a twinge of FOMO (fear of missing out) as I scroll through social feeds post-session, witnessing others' outdoor adventures. I occasionally grapple with guilt, feeling as though I'm neglecting the essence of cycling by opting for the virtual realm. If we were to envision a hierarchy of cycling greatness, with conquering Mont Ventoux in adverse conditions at its apex, Zwift rides might linger somewhere near the base, perceived by purists as a lesser substitute.

However, I'm gradually shedding these concerns. While I cherish epic outdoor rides when time allows. The prospect of navigating through Rustenburg traffic just to access a decent route dampens the appeal. Instead, laps around the reservation, while scenic, have become repetitive. Since I'm already simulating my rides, why not embrace Zwift entirely?

Despite its virtual nature, Zwift demands genuine effort. I've logged higher power numbers indoors than during many outdoor excursions, all without the inherent risks of road cycling. Dodging traffic, potholes, and distracted pedestrians becomes a non-issue. Plus, the avoidance of pre-ride hassles like outfit selection or gear checks adds to its allure. In essence, Zwift offers a safe and efficient means of training, allowing me to maximize my time and effort without sacrificing enjoyment.