Sample workout

1. ANKLE JUMP

Jump as high as you can using the force from your ankles and calves with little knee bend (similar to using a skipping rope.

 

 

 

2. BOX JUMP

On the ground, squat down and pause. Jump up onto a box or bench, then step back down to your starting position. Make sure you control the landing on the box, bending your knees to absorb the impact. Start with a low box around 45-50cm tall.

 

 

 

3.4-STAR DRILL

Imagine four numbers set in a square about 45-60cm apart. Start at 1 and jump sideways to 2, then backwards to 3, sideways to 4 and fowards to 1. Then jump immediately backwards to four, sideways to 3, forwards to 2 and sideways to 1. That’s one repetition.

 

 

 

4. SLALOM JUMPS

Imagine a line on the floor at your side and jump across it. As soon as you land, change direction and jump back. Each ground contact counts as one repetition.

 

 

 

 

5. JUMP SQUAT

Squat down, pause and jump up. Try to land softly in the squat and go straight into the next repetition.

What’s the best piece of kit for training my core?

You don’t need any kit to train your core effectively. Exercises such as planks and side planks are extremely effective for improving your core stability. Just make sure you’re doing the exercises properly.

It’s not simply a case of the longer you hold the position, the better your results. For the plank, focus on tucking your pelvis under and tightening your gluteals (bum muscles) hard throughout, as well as engaging your core (imagine you’re stopping yourself from peeing and draw in your belly button). Keep your body in a straight line. When doing the side plank, keep your hips up as well.

Doing exercises such as this correctly is much more effective than trying to balance on unstable surfaces or using other pieces of kit that may compromise your form.

How can yoga benefit my running?

A running is a repetitive, high-impact activity that  uses the body in only one plane  of motion and focuses almost entirely on the lower-body muscles. If you don’t balance it
with other forms of activity, this can create overuse injuries, muscular imbalances and can   also limit mobility.

Yoga is a great complement to  running because it takes the body in all directions (forwards, backwards, sideways and into rotation), it uses the whole body and, while building strength and lexibility, there’s no impact on your joints. Regular yoga practice can help you identify and address areas where you’re tight or weak (in runners, the hips, calves and hamstrings tend to be tight while the upper body, back and abdominal muscles are often weak). There’s also evidence the focus on breathing can help runners. A study published in the Indian Journal of Medical Research found athletes who practised yogic breathing, called pranayama, for a year were able to exercise at a higher intensity without increased energy demand or lactic acid production: their lung capacity also improved. For more information, see yogaforrunners.co.uk.

Track your moods!

Now its time to plot your mood on the map. First, think about your energy levels- if you’re feeling very energetic, put across towards the top of the vertcal line; conversely, if you’re lethargic, put your mark lower Then do the same with your feelings of positrvity versus negativity. Next, draw a horizontal line out from the energy scale, and a vertical one GUI from the feelings scale. Mark a cross at the point where the two lines meet (see example, left). That’s where your Mnood is right now. The more exhausted you are, the lower the cross will be; similarly, the more negative you feel, the furtherto the left. You can do this at several points throughout the day to see how your mood changes
Keep your notebook and repeat this each day, mapping your mood regularly.
What the map means
There are four basic moods, according to DrLiz Miller, neurosurgeon and author of MoodMjpping (Rodale, ES.QQ).
+ Action – if yourcross is placed in the top
right of :he graph you’re high in both energy
and positivity.
+ Anxiety – a cross in the top left implies
high energy, but feelings of negativity. The
combination of these two results in anxiety.
+ Depressed -yotr cross will be in the
bottom left. Lethargy and low mood are classic signs.
+ Calm -you’re not energetic, but you feel positive, with your mood plotted in ihe bottom right of the map.
The four basic moods cover a lot of ground, ranging widely in strength and depth,’ says Miller. ‘For example, calm can vary from intense concentration to resting in front of the TV or meditating Action can be energetic and productive, or it may be manic and out of control.’
This is not about judging your moods, or even consciously changing them. But you’ll quickly become aware of what might (rigger certain moods. Notice whether the unpleasant moods strike at particular times of day or month. Do you feel anxious around certain people, or depressed after some foods? Make notes around your map. Note also what shifts your mood. Whether it’s having a massage going for a run, or chatting to a friend, understanding how to change your moods can transform your life.

How to beat PMS?

To ease the monthly strain of PMS, its best to take a holistic view. You need to consider everything that can affect symptoms, from diet to your work-life balance.

KEEP MOVING
You probably feel like curling up on the sofa rather than pulling on trainers, but studies show regular aerobic exercise helps reduce PMS symptoms, Cardio workouts boost your circulation, reduce stress levels and release feel-good endorphins. Go for a brisk walk or a bike ride, or make a regular gym date with a friend to help boost your motivation.
HERBAL HELP
I often recommend agnus castus; otherwise known as chaste berry, it’s a traditional herb used to support women with PMS. Take 40mg of dried herb or 40 drops of concentrated liquid extract once a day.
EAT RIGHT
Pre-menstrual hormone changes influence your body’s response to insulin, which can lower your blood sugar levels and lead to overwhelming pre-menstrual carb and sugar cravings. Studies show eating a diet rich in vegetables, fruit, fermented soya products, nuts and seeds can increase the sex-hormone-binding globulin in the blood, keeping hormones in check and helping balance out PMS symptoms. Dietary fibre in these foods also helps remove excess oestrogen from the gut and body. So instead of a chocolate bar that’ll just disrupt your blood sugar levels further, reach for an oatcake topped with nut butter or an apple with a small handful of nuts. Eat little and often to keep blood sugar levels stable and avoid stimulating caffeine. Drink one and a half to two litres of water a day to help you stay alert and hydrated. Avoid adding salt to food, as it can worsen water retention.
MIGHTY MINERALS
Several clinical studies have shown magnesium and calcium are crucial for easing PMS. I recommend SQQmg of magnesium daily: research shows it can help reduce bloating and breast tenderness. Calcium helps your brain process serotonin, reducing cramping, food cravings and mood swings; try taking 1 ,000mg a day. A vitamin B complex supplement might also help ease irritability and low moods.
TAKE TIME TO RELAX
Stress raises the hormone aldosterone in your body, which contributes to water retention and magnesium loss. It also depletes progesterone and the mood-enhancing hormones serotonin and dopamine, which help alleviate cravings, breast tenderness, anxiety and low moods, so set aside time each day for stress relief. Regular meditation or yoga classes are excellent. Afterwards, put your feet up with a cup of dandelion leaf tea, a natural diuretic that can help reduce bloating, or raspberry leaf tea to help ease cramping. Try to go to bed early -sleeping around eight hours a night can help regulate your moods. Keep the ight out too; research has shown sleeping in a pitch black room can help hormonal balance and should help you get a more restful night.