Running for Wellbeing (part two) – The Five Ways

Sick of wellbeing? We don’t blame you!

Wellbeing is quite the topic right now and, because of that fact, wellbeing might possibly be a source of confusion, concern and annoyance for you. As something currently quite ill defined, tricky to grasp and without any consensus on actions or deliverables, I can really understand this. 

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Without being overly reductionist, let’s try in this short blog post to clear up the issue. 

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Starting a new Sports Club

The University of Bristol Student Roundnet Club was new on the scene in 2019. In this post Committee member, Antoine, writes about the experience of setting up a brand new Bristol SU Sports Club, and shares top tips for any students interested in doing the same thing next year with another new sport!

What is Roundnet?

Roundnet is a relatively new sport which is very popular in the US and is taking the rest of the world by storm. The sport is amazing because it can be played almost anywhere and really caters to all abilities; from your casual BBQ with friends to competing in a World Championship final. The European and UK Roundnet scenes are thriving with new and exciting clubs and tournaments, so it was definitely a great time to get into the sport. Roundnet is also well known for its incredibly friendly and inclusive community, which is at the core of our Club’s ethos.

Roundnet is a sport played by four players in teams of two around a circular net. Once the ball is served onto the net, the other pair have up to three touches to hit it back onto the net. Once the ball contacts the net, possession changes to the other team. There are no boundaries, it is a 360º game! A team wins a point once the other team is unable to return the ball legally onto the net.

Roundnet Rules graphic

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Faces of the Run Series: Roy Kiruri

The University of Bristol Run Series is a community and wellbeing focused virtual event. Through this event we are encouraging staff, students, alumni and people of Bristol to re-connect with one another over a common goal – be that 5k, 10k a Half Marathon (or all three!) – with the aim of bettering our physical and mental health during a time of anxiety, uncertainty and isolation.

Our ‘Faces of the Run Series’ blog posts will shine a light on individuals who have signed up to one, or more, of our virtual events and ask them to share what brought them to our virtual community this year! Through this blog series, we hope to introduce you to your fellow runners by putting a face to the Facebook profile, email address or Strava user we’ve only had the opportunity to ‘meet’ in 2D so far!

Bio

Name: Roy Kiruri
Staff or Student: Bristol SU Sabbatical Officer, International Students
Run Series Event: Whole Series!

 

 

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Running for Wellbeing

In this blog post our Pete Burrows, our University and Run Series and Wellbeing expert, ‘joins the dots’ between the activity of running and our individual wellbeing. It is for people whose ‘personal best’ has nothing to do with numbers – be that race time or distance – and everything to do with being your most authentic, happiest self and living your best life. 

COVID-19 and the Good News for Wellbeing 

Global perceptions of physical activities, like running, have been thoroughly shaken up and questioned during the pandemic. With so many of the more “traditional” forms of activity off-limits as a result of gyms and indoor sports facilities closing, more of us than ever have turned to running, as a free, always-open, option. This has presented a unique and very real opportunity to continue to break every stigma, stereotype, and general misunderstanding surrounding what running looks like, who running is for, why we choose running as an activity, and the overarching benefits it gives.

Whilst reported levels of physical activity have fluctuated due to the ongoing restrictionsoverall the perceived value of being active has grown significantly in the last year COVID-19.

Photo by Arek Adeoyea on Unsplash

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Faces of the Run Series: Brandon Dobson

“There isn’t anything worse than running – at least, that’s what I’ve believed my whole life so far.

I decided to take up cross-country with my school and that’s where I truly decided that running wasn’t for me.”

Bio:

Name: Brandon Dobson
Staff or Student: Student
Studying: Geography (BSc), School of Geographical Sciences
Year of Study: Third year
Additional roles: Lead Activator for Sport, Exercise and Health

There isn’t anything worse than running – at least, that’s what Ive believed my whole life so farI have always been very active and played sports that required me to run but at the age of 10 I decided to take up cross-country with my school and that’s when I truly decided that running wasn’t for me.  

I wasn’t terrible runner, but I was certainly no Mo Farah, often placing somewhere between 20th and 60th out of 150 to 200 people. I have always been competitive and given myself a hard time when I’ve not performed as well as I think I should, and as such, I often walked away from many sports when I had experienced a bad day In running, this competitive streak manifested  in trying to run longdistances far too quickly, which is why I struggled so much – my technique was entirely wrong

More than 12 years have passed since, and while my attitude towards my performance has relaxed significantly, my hatred of running competitively has remained. When I heard about the Bristol Run Series, my first thought was “why would anyone want to do that, I cant think of anything more boring than running for hours. Nonetheless, lockdown took its toll and I have become significantly less active, from doing some form of fitness every day to now only getting active around once a week. The effects were noticeable; my physical wellbeing suffered and my mental wellbeing was far from where it should be – I was unhappy. In desperate need to get myself back into shape – physically and mentally –  I did something quite shocking I signed up for the whole Bristol Run Series. 

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Faces of the Run Series: Vicky Dickson

The University of Bristol Run Series is a community and wellbeing focused virtual event. Through this event we are encouraging staff, students, alumni and people of Bristol to re-connect with one another over a common goal – be that 5k, 10k a Half Marathon (or all three!) – with the aim of bettering our physical and mental health during a time of anxiety, uncertainty and isolation.

Our ‘Faces of the Run Series’ blog posts will shine a light on individuals who have signed up to one, or more, of our virtual events and ask them to share what brought them to our virtual community this year! Through this blog series, we hope to introduce you to your fellow runners by putting a face to the Facebook profile, email address or Strava user we’ve only had the opportunity to ‘meet’ in 2D so far!


Bio

Name: Vicky Dickson
Job: Business Development Officer
Division: Sport Exercise and Health
Run Series Event: Whole Series!

 

 

 

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Cool Down Exercises for Runners

Cool down exercises form part of your wider recovery strategy, designed to return your body to its pre-exercise, rested, state as fast as possible. In this post, we will explain and provide examples of cool down strategies you can use after you have been for a run. 

Exercise results in a temporary reduction in performance. This is essential for our bodies to rest and repair, and ultimately promotes the adaptations to our body that will help us in our continued training.  Cool-down exercises support and encourage this process so that we can perform exercise more frequently 

Whilst cooldowns don’t directly reduce the risk of injury, they do help to improve our recovery time. Our chance of injury in future sessions is therefore reduced as exercising when fatigued is a major risk factor for injury. 

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8 Tips for Running Safely

You’ve signed up to your eventyou’ve chosen your training plan, and you’ve got your eyes set on the finish line. Now you’ve just got to lace up your trainers and start running! But before you rush out of the door and bound down the path towards your next 5k, 10k, or Half Marathon, it’s worth taking a little time to consider how to safeguard yourself from the hazards and challenges that runners face if not prepared. 

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Wherever you are running in the world, whatever your level of running experience, and regardless of the distance you’ll be covering, there will be ways in which you need to be smart and savvy with your running; from route planning to the tech you use, and from weather conditions to kit choices. 

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Warm-Up Exercises for Runners

Warm-ups are designed to get your body ready for upcoming activity, whether that’s running, lifting weights, swimming, or anything else that is over-and-above your ‘normal’ activity level. Preparing your body reduces your risk of injury, improves your performance and prepares you both physically, and mentally.

But what does ‘preparation’ mean in practice? A warm-up must gradually increase your heart rate, which in turn increases your blood flow, muscle temperature and oxygen delivery.

Paul Reay and Toby Hodder, our resident Health and Fitness Advisers, have created this step-by-step break-down of a recommended warm-up for runners. You can follow it through at your own pace, using the tips and photos for guidance. This warm-up uses a RAMP structure, and is perfect to accompany your shorter runs – if you’re currently working on your couch-to-5km training plan, this is for you!

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