Stories inspired by running in Norfolk and beyond


October 2016

Post Recovery Meals-When & Why



Many studies have shown that there are two windows for optimal recovery meals. The first takes place 30 minutes after a prolonged run (45 minutes or more). You should consume roughly 100-300 calories consisting of both carbs and proteins. Carbs are for your energy source and protein to help repair muscle tissue. Too much protein can inhibit the absorption of carbs. The best ratio to follow would be 3:1 or 4:1 (carbs:proteins). Want to figure out your correct ratio? Divide your weight by 2 to get your correct carb amount in grams then divide your weight by 4 to calculate your amount of protein.


Weight: 120 lbs

Carbs: 120/2= 60g

Proteins: 120/4= 30g

30 minute post run snack:

1 banana + 2 tbsp peanut/almond butter

1/2 cup plain yogurt + 1 cup mixed fruit

1 egg + 1 cup spinach + 1 cup mixed fruit

Slice of Ezekiel bread…

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No cross training for me – but I can tell you where thieves are stealing bikes from

If you like to mix your running training with some cycling be warned – thieves are waiting to get their hands on your bike.

In fact, they probably are whether you run or not.

But now, if you are lucky, you might have the chance to get your bike back – or at least not leave it in a place where the thieves like to hang out, unlike me.

And here is how I know. Continue reading “No cross training for me – but I can tell you where thieves are stealing bikes from”

Guest Post: Running my way back to me

Writer and former journalist Donna-Louise Bishop, founder and lead tutor of Write Norfolk, explains why this year has been one for realising her dreams – and how running helped along the way.

I can still hear Miss Baker’s* voice shouting at us all through the trees during our weekly cross-country sessions during the winter term in high school.

The wind from Norfolk’s breezy coast would twist itself around my frail teenage legs. I could almost hear it laughing as it made the difficult task of wading through the mud virtually impossible. Always at the back, always with the same handful of girls from my PE class, I would barely manage a walk on the squishy terrain let alone a jog. As for running, well that was just unheard of.

Even as a young child I remember being overweight. My Nan would fatten me up at the weekends with homemade deep-fried chips. Mixed with little physically activity I soon became one of the whingy kids who didn’t like walking.

It’s strange because I actually enjoyed sports at high school, especially hockey. Being one of the chubby kids though I wasn’t taken seriously and in some ways it was easier to be stereotyped as one of those pupils who just hated PE.

That trend continued for many years.

Then in 2013, at the age of 28, it all changed. After having my first baby I managed to lose more than three stone and made friends with a group of runners. As a result I decided to join them on one of their weekly training sessions and within a few months I was just about managing 5k without feeling like I was going to die.

Then I had an unexpected set back. Continue reading “Guest Post: Running my way back to me”

Is running bad for your knees? Meet the man coming to a parkrun near you to try and find out

wp_20161001_10_23_09_proMost Saturdays you can catch Richard Leech at a park run somewhere in the UK, although he is not likely to be running, and he is not a volunteer either.

Instead the PhD student is undertaking research looking at the health benefits of recreational running and to what extent it can contribute to problems such as osteoarthritis – or put simply to discover if are you at risk of greater injury when you are running than not, and whether we are storing up problems for the future.

The international study is being led by researchers at The University of Nottingham, as part of the Arthritis Research UK Centre for Sport, Exercise and Osteoarthritis, and over the next 15 years, the Health of Adults’ Longitudinal Observational (HALO) study, with the approval of the parkrun Research Board, will follow the fortunes of the volunteer participants to assess whether recreational running puts people at greater risk of developing osteoarthritis (OA) of the knee in later life. Continue reading “Is running bad for your knees? Meet the man coming to a parkrun near you to try and find out”

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