10 YOU’RE OUT OF ACTION…

It happens to us all, usually when we least expect it. Our exercise and weight-loss efforts are humming along when, suddenly, something – injury, work, family – sidelines us. When your running gets derailed, it can be easy to pack on the pounds. Some people keep up the eating routines that fuel their running even though they’re not lacing up. For others, the absence of the stress release that running provides leaves them more vulnerable to the call of junk food. But weight gain when you can’t run doesn’t have to be a foregone conclusion. Here’s how to prevent the number on the scales from going up while your mileage goes down.

IDENTIFY THE CULPRIT When not running you need to be extra vigilant about calorie intake. Where are your extra calories coming from? Have your portions grown too large? Are you mindlessly snacking in front of the TV? Be honest with yourself. It may be humbling, but to get back on track you need to face the truth about what you’re consuming. STOP EMOTIONAL EATING Consider when you might be snacking simply to relieve boredom, stress, restlessness or other uncomfortable emotions. List caloriefree strategies you can use to relieve those feelings. Studies show that waiting as little as two minutes is enough to make the craving dissipate. KEEP MOVING If you can still exercise – even at lower intensity – do it at the same time of day you’d usually run, so you get the comfort from your routine and some calorie burn. If you can’t work out, try to incorporate more activity whenever you can. Get up from your desk and walk to the water dispenser, take the stairs instead of the lift. These extra minutes of moving add up, and every calorie burned helps. SEEK THE BENEFITS ELSEWHERE Remember that running provides a daily biochemical reset as well as a calorie burn. Studies have proven that 30 minutes of physical exercise can help inoculates you against stress. Exercise can also provide social time, and just a few easy miles are enough to give you a powerful sense of accomplishment. If you’re facing time when you can’t run, make a list of the benefits running provides, and work out how you could reap similar benefits. Meet friends on Saturday mornings when you’d usually join a group run, or use that time for some other reflective practice that’ll relieve stress. PLAN AHEAD It’s hard to make healthy choices when you walk though the door, still shouldering the stresses of the day. By planning ahead you’ll increase the chances of eating right. Try mapping out the week’s dinners on Sunday evening. Do some of the preparation ahead of time so dinner is ready within minutes of getting home – and you won’t give in to crisps and biscuits. ADDRESS YOUR WEAKNESSES Use the time off to strengthen areas of fitness where you might be weak. It’s a good time to start a strength-training programme, or start a routine of cross-training or massage.