Why Trail Running?

Trail running involves running on natural trails, such as those in forests, mountains, and coastal paths. It’s a great way to immerse yourself in nature, away from the hustle and bustle of urban life. Trail running is often softer on the joints compared to road running, thanks to the natural terrain.

Getting Started

• Begin Gradually: Start with shorter, less technical trails. Gradually increase your distance and difficulty as you gain confidence and fitness.
• Check Local Trails: Research local trails suitable for beginners. Look for well-marked paths with moderate terrain.
• Join a Group: Consider joining a local trail running group or club. It’s a great way to meet like-minded people and learn from more experienced runners.

Benefits of Trail Running

• Full-Body Workout: Trail running engages more muscle groups due to varied terrain, improving overall strength and balance.
• Mental Health: Being in nature has proven benefits for mental health, reducing stress and boosting mood.
• Less Impact: Softer surfaces like dirt and grass reduce the impact on joints, potentially lowering the risk of injuries.
• Scenic Views: Enjoy breathtaking scenery and fresh air, making your runs more enjoyable and motivating.

Essential Gear for Trail Running

Trail Running Shoes

Investing in a quality pair of trail running shoes is essential for enjoying the trails comfortably and safely. Unlike regular road running shoes, trail running shoes are specifically designed with features that provide better traction, durability, and protection. They often have lugs on the outsole for enhanced grip on varied terrain, as well as reinforced toe caps and rock plates to shield your feet from rocks and roots.

Look for shoes that fit snugly but allow room for your toes to splay, providing stability and support over uneven surfaces. Prioritise comfort and fit over aesthetics, as the right shoes can make all the difference in your trail running experience.

Moisture-Wicking Clothing

Choosing the right clothing can make or break your trail running experience, especially in unpredictable weather conditions. Opt for moisture-wicking fabrics that draw sweat away from your skin, keeping you dry and comfortable throughout your run.

Dress in layers that can be easily adjusted as you warm up or cool down. Start with a lightweight, breathable base layer, add a mid-layer for insulation if needed, and top it off with a waterproof or windproof outer layer to shield you from the elements. Consider wearing trail-specific apparel that offers abrasion resistance and freedom of movement, allowing you to navigate the trails with ease.

Hydration Pack

Staying hydrated is crucial during trail running, where access to water sources may be limited. A hydration pack or hydration belt is a convenient way to carry water and essential supplies without hindering your movement. Hydration packs come in various sizes and styles, typically featuring a reservoir (bladder) with a drinking tube that allows you to sip water on the go.

Look for packs that fit comfortably and securely on your back, distributing weight evenly to prevent chafing or discomfort. Some hydration packs also offer additional storage compartments for snacks, a lightweight jacket, and other trail essentials, making them versatile for longer runs or adventures in remote areas.

Safety Gear

Trail running often takes you into remote or rugged terrain where navigation and safety are paramount. Carry essential safety gear such as a map of the trail or area you plan to run, a compass or GPS device for navigation, and a basic first aid kit to handle minor injuries or emergencies.

A whistle can be a valuable tool for signalling help if needed, especially in remote areas where cell phone reception may be unreliable. Familiarise yourself with the trail and its surroundings before setting out, and inform someone of your running plans and expected return time for added safety.

Headlamp

For early morning or late evening trail runs, when natural light may be limited, a headlamp is essential for visibility and safety. Choose a headlamp with a bright LED light and adjustable brightness settings to illuminate your path effectively. Look for lightweight and weather-resistant options that won’t weigh you down or hinder your movement.

A headlamp with a long battery life ensures reliable performance throughout your run, allowing you to see potential obstacles and hazards clearly. Running with a headlamp not only enhances your safety but also extends your opportunities to enjoy trail running in different lighting conditions.

Tips and Advice

• Watch Your Step: Keep an eye on the ground to avoid tripping over roots, rocks, and uneven surfaces.
• Pace Yourself: Trail running can be more challenging than road running. Start slow and build your pace gradually.
• Stay Hydrated: Always carry water, especially on longer runs. A hydration pack or handheld water bottle is useful.
• Check the Weather: Trail conditions can change with the weather. Check forecasts and dress appropriately.
• Respect Nature: Follow Leave No Trace principles. Stay on marked trails, avoid disturbing wildlife, and pack out all trash.

Remember to start slowly, invest in the right gear, and gradually build your confidence and stamina. Happy trail running!

The post Beginner’s Guide To Trail Running: Tips And Essential Gear appeared first on Strawberry Squeeze.

Start Slow and Steady

Avoid the temptation to immediately resume your previous mileage or intensity. Begin with shorter, easier runs to allow your body to readjust gradually. Overexertion early on can lead to burnout or injury, hindering your progress. Listen to your body and increase the duration and intensity of your runs gradually as your fitness improves.

Fuel Your Runs

Maintain proper nutrition before and after your runs to support energy levels and muscle recovery. Consume a balanced meal or snack containing carbohydrates and protein, and stay hydrated to optimize performance and prevent dehydration. Experiment with pre-run snacks to find what works best for you, and refuel post-run with carbohydrates and protein to replenish glycogen stores and aid muscle repair.

Follow a Training Plan

Consider adopting a structured training plan tailored to your fitness level and goals. Whether it’s a couch-to-5K program or a plan for a specific race distance, having a roadmap can keep you motivated and on track. Choose a plan that fits your schedule and allows for flexibility. Adjust your plan based on your body’s response and any changes in circumstances.

Find Your Pace

Initially, focus on running at a comfortable pace that allows you to enjoy the experience without excessive fatigue. As your fitness improves, gradually work on increasing your speed. Pay attention to your breathing and effort level, ensuring you can converse without feeling breathless. Avoid comparing yourself to others or past performances, embracing your current journey and celebrating daily progress.

Invest in Proper Gear

Ensure you have appropriate gear, including supportive women’s running shoes and moisture-wicking clothing. Visit a speciality running store for a professional fitting to find the right shoes for your feet. Consider other gear such as a GPS watch or hydration pack to enhance your experience and make your workouts more enjoyable.

Build Endurance

Incorporate a mix of shorter and longer runs into your routine to gradually build endurance. Consistency is key, so aim to run regularly, even if it’s just a few times a week. Incorporate cross-training activities, such as swimming, to improve overall fitness and prevent overuse injuries. Listen to your body and prioritize rest days for recovery and injury prevention.

Run with Friends

Join a local running group or enlist a buddy to join you for added motivation and camaraderie. Running with others can provide encouragement and support, pushing you to challenge yourself and reach new goals. Share your experiences, triumphs, and challenges with your running buddies, fostering a sense of community and belonging.

Track Your Progress

Monitor your runs, distances, and times to track your progress and celebrate achievements. Whether you use a running app, GPS watch, or journal, tracking performance can be motivating. Set specific, measurable goals and celebrate milestones along the way. Reflect on your progress to stay motivated and continue striving for improvement.

The post Getting Back Into Running After a Break appeared first on Strawberry Squeeze.

Before the Hike

Research Your Route: Familiarise yourself with the trail you intend to hike, noting its length, terrain, and any potential hazards. Websites such as the National Trust and Ordnance Survey provide detailed information on Cornwall’s hiking trails.

Check the Weather: While Cornwall enjoys mild weather in spring, conditions can change rapidly, especially along the coast. Be sure to check the weather forecast before setting out and pack accordingly.

Pack Essentials: Carry essentials such as water, snacks, a map or GPS device, a first aid kit, and a fully charged phone. Additionally, consider bringing a lightweight raincoat to prepare for unexpected showers.

During the Hike

Stay on Designated Paths: Stick to marked trails to avoid damaging sensitive habitats and ensure your safety. Cornwall’s coastal cliffs can be hazardous, so exercise caution and stay away from cliff edges.

Stay Hydrated: Drink water regularly to stay hydrated, especially on warmer days or during strenuous hikes. Carry a refillable water bottle to reduce plastic waste.

Respect Wildlife: Cornwall is home to a diverse array of wildlife, including nesting seabirds and rare plants. Respect their habitats by observing from a distance and refraining from feeding or disturbing them.

After the Hike

Clean Up: Dispose of any litter responsibly and leave the trail as you found it. Help preserve Cornwall’s natural beauty for future generations to enjoy.

Rest and Recharge: Take time to rest and recharge after your hike. Stretch your muscles, refuel with a nutritious meal, and consider treating yourself to a relaxing massage or hot bath.

Reflect on Your Experience: Reflect on the highlights of your hike and any lessons learned. Consider journaling about your adventure or sharing your experiences with fellow hikers online.

South West Coast Path: Recommended Routes

St. Ives to Zennor: This scenic coastal route offers breathtaking views of rugged cliffs, sandy coves, and turquoise seas. Start in the picturesque town of St. Ives and follow the South West Coast Path to Zennor, where you can explore ancient ruins and enjoy a pint at the historic Tinners Arms.

Tehidy Country Park: Located near Redruth, Tehidy Country Park boasts miles of woodland trails surrounded by tranquil lakes and abundant wildlife. Enjoy a leisurely stroll amidst carpets of bluebells and towering trees, or pack a picnic to enjoy by the water’s edge.

Bodmin Moor (Rough Tor and Brown Willy): For a more rugged adventure, head to Bodmin Moor to explore its ancient granite tors and sweeping vistas. Summit Rough Tor and Brown Willy, Cornwall’s highest peaks, and soak in panoramic views of the moorland landscape.

In a nutshell…

Cornwall’s spring hikes offer outdoor enthusiasts a chance to reconnect with nature and explore the region’s diverse landscapes. By preparing adequately, respecting the environment, and choosing suitable routes, you can make the most of your hiking experience in Cornwall. So, lace up your boots, pack your essentials, and embark on an unforgettable adventure amidst Cornwall’s natural beauty.

The post Exploring Cornwall’s Spring Hikes: Practical Tips And Routes appeared first on Strawberry Squeeze.

In just a few sentences, we can assure you that this article is your gateway to unlocking a stress-free life. So, stick to the end!

Practice Meditation

One effective way to reduce stress and cultivate inner peace is through meditation. By focusing on the present moment, you can calm your mind and let go of worries and anxieties. 

Start by finding a quiet and peaceful place, sitting comfortably, and paying attention to your breath. Allow thoughts to come and go without judgment. Regular meditation can enhance your overall well-being and create a greater calmness.

Engage in Regular Physical Exercise

Physical exercise is essential for your physical health and plays a significant role in reducing stress and boosting your mood. 

Engaging in activities such as dancing,  jogging, or yoga releases endorphins, the “feel-good” hormones, which can enhance your overall well-being. But remember you aim for at least 30 minutes of exercise each day and choose activities you enjoy to make it a sustainable habit.

Prioritise Self-Care and Relaxation

Taking care of yourself should be a top priority when it comes to reducing stress and promoting a calmer life. Self-care involves engaging in activities that nourish and rejuvenate your body, mind, and soul. It can be as simple as taking a relaxing bath, reading a book, or spending time in nature.

In addition to these, vaping is one increasingly popular relaxation method used by many nowadays. However, it’s important to understand the significance of selecting a suitable vaping device. The right device can serve as a perfect companion, offering a relaxing and enjoyable experience. To find a suitable device, you can explore online cannabis vaporiser stores like mindvapes.com. 

The online platforms provide a diverse selection of vaporisers, including dab pens, vape pens, mini e-rigs, and more. When making a choice, it’s essential to consider factors such as device quality, features, and compatibility with your personal preferences. 

Remember, relaxation is a personal endeavour, and finding the right tools to enhance it can significantly contribute to your overall well-being.

Prioritise Quality Sleep

Adequate sleep is crucial for maintaining a balanced and calm state of mind. Establish a consistent sleep schedule and create a peaceful environment in your bedroom. 

Avoid electronic devices before bedtime, as the blue light emitted can disrupt sleep patterns. Consider incorporating relaxation techniques such as reading a book, listening to calming music, or practising gentle stretching exercises to prepare your mind and body for restful sleep.

Embrace Mindful Eating

The food you consume plays a crucial role in your overall well-being. Adopting mindful eating habits can help you make healthier choices and reduce stress-related emotional eating. 

Mindful eating involves paying full attention to the entire eating experience, from the flavours and textures of the food to the sensations in your body. By slowing down and savouring each bite, you can cultivate a healthier relationship with food and enhance your overall well-being. 

Conclusion

Implementing these proven stress-free tips into your daily routine can cultivate a sense of peace, reduce stress levels, and enhance your overall well-being. 

Remember to be patient with yourself and make gradual changes that align with your personal goals and values. 

The post Proven Stress-Free Tips For a Calmer And Happier Life appeared first on Strawberry Squeeze.

As an RNLI Water Safety Advisor, I’m often chirping out advice about avoiding cold water shock and staying safe in the water, but today I’m writing about something a little bit different… Here’s some gear that I take swimming with me that improves my performance and makes my swims more enjoyable (as well as keeping me safe!).

What’s the best fitness tracker for swimming?

I wear a Garmin Swim 2. It’s great for tracking open water swims and pool sessions.

It also tracks running, cycling, and cardio. There are lots of fitness trackers out there, but for me, this is a winner. If you’re looking for a watch for sea swimming, make sure it has GPS!

Dry Robes look comfy but they’re expensive, are they worth it?

Dryrobes are 100% worth every penny (and this isn’t a sponsored post). My husband bought one for me last year and I haven’t looked back. They’re so comfortable and warm, and I can get changed on the beach without worrying about flashing my bum to everyone.

How do you listen to music underwater?! Is it waterproof?

This is something I get asked A LOT! I listen to music when swimming long distances and I swear it helps me find a rhythm and swim faster. I used to have a cheap waterproof MP3 player and swim buds but I recently upgraded to the Aftershokz bone conduction headphones and they are so much better.

Do I need a special wetsuit for sea swimming?

Nope! In a matter of fact, I swim in a bikini all wear round. I do, however, have a summer and a winter wetsuit for when I’m on a board and a 2mm Orca wetsuit for swimming. 

The Orca wetsuit is designed specifically for swimming and is more flexible (and a little bit delicate!). I love it but it’s a little pricey – so a normal wetsuit will do until you decide if it’s right for you. 

Wearing a wetsuit in the summer and not the winter might seem backward, but it means I can stay in the water for longer and it’s required for SLSC sessions.

Do you HAVE to wear a swim cap and goggles in the water?

Absolutely not. If you’re planning on swimming freestyle though then you’re going to want to wear goggles.

People are usually a little reluctant to wear a swim cap because they’re not exactly the sexiest attire, but they keep you warm and a little drier!

What do you do with your stuff on the beach?

For short swims, I leave my stuff on the beach and use a combination padlock if it’s busy.

If I’m swimming long distance, I’ll take a tow float. I live right next to the beach, so I don’t usually take much with me, and I’m not too worried if someone decides to nick my old towel.

The post FAQ: Open Water And Sea Swimming Gear Advice For Beginners appeared first on Strawberry Squeeze.

Boosts Immune System

Cold water immersion has been shown to stimulate the immune system, helping to ward off illness and disease. This is because the cold water causes the blood vessels to constrict, which in turn increases the flow of white blood cells to the surface of the skin. This helps to remove toxins and bacteria from the body, leaving you feeling refreshed and energized.

Improves Cardiovascular Health

Cold water immersion can also help to improve cardiovascular health by increasing blood flow and oxygenation to the heart and lungs. This can help to lower blood pressure, reduce the risk of heart disease, and improve overall cardiovascular fitness.

Increases Energy Levels

Cold water immersion can also help to increase energy levels by stimulating the production of endorphins, which are the body’s natural feel-good chemicals. This can help to reduce feelings of fatigue and improve overall mood and well-being.

Enhances mental well-being

Cold water swimming has been linked to a reduction in stress, anxiety, and depression. The physical and mental response to the cold water can activate the release of endorphins and adrenaline, which can help people to feel more energized and alert.

Enhances sleep

Cold water immersion can also help to improve the quality of sleep by regulating the body’s temperature and promoting deep, restful sleep. This can help to reduce insomnia and improve overall sleep patterns.

Increases endurance

Cold water swimming can help to increase endurance levels by building up the body’s tolerance to cold temperatures. This can help to improve overall physical fitness and stamina.

Increases flexibility

Cold water swimming can also help to increase flexibility by stretching and contracting the muscles in response to the cold water. This can help to improve overall flexibility and range of motion.

Enhances skin and hair health

Cold water immersion can also help to improve the health of the skin and hair by stimulating circulation and increasing oxygenation to the skin and scalp. This can help to reduce wrinkles and improve the overall appearance of the skin and hair.

Increases lung capacity

Cold water swimming can help to increase lung capacity by forcing the body to take deeper breaths in response to the cold water. This can help to improve overall lung function and respiratory health.

Cost-effective and accessible

Cold water swimming is a cost-effective and accessible form of exercise that can be done almost anywhere, with no need for special equipment or gym memberships. This makes it a great option for people of all ages and fitness levels.

Cold water swimming is a habit that can provide a wide range of health benefits, from improving physical and mental health to increasing energy levels and reducing stress. If you’re looking for a way to improve your overall health and well-being, consider making cold water swimming a daily habit. Be sure to consult with a doctor before starting any new exercise regimen. Happy swimming!

The post 10 Reasons To Make Cold Water Swimming a Daily Habit  appeared first on Strawberry Squeeze.