RED January Round-Up

At first, RED January (Run Every Day), sounded like a ridiculous challenge; who can run every day for a month?  (How far do I have to go to count?) Who actually wants to?  But I really wanted something to kickstart my year, and needed something to give myself a bit of a boost through a difficult time of year.

Really it’s Do Something Every Day January, which doesn’t sound nearly as big or as scary.  The flexibility of the challenge let me set my own targets, such as being physically active outdoors for at least 15 minutes every day, and explore activities other than running to contribute to my goal.

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And so it begins… RED January 2019
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Running shoes at the ready
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Running into the North Sea on January 1st with my cousin Nicola
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It was just a quick dip, but my feet did leave contact with the sand, and a few swimming strokes occurred.

I was really starting to enjoy it.  Even the night runs in the rain.  Checking off the days in my calendar gave me a real kick*, and I began looking forward to parkrun on Saturday mornings (there’s a little smug feeling you get from running first thing in the morning and knowing you don’t need to do anything else for the rest of the day).

*And it also helps make you feel like you’ve accomplished something with your day, even if all it was was a walk around the park.

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The occasional sunrise run was brilliant for starting my day the best way
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Crisp, frosty mornings on the best days of winter.
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I much prefer trail running outdoors to being indoors on a treadmill. I think the fresh air and sunlight is just as beneficial as the activity.

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Winter weather was the biggest factor in the challenge, followed by dark evenings, making it difficult to summon the motivation to go outdoors at times.  However, I would feel a buzz afterwards, from that rush of endorphins, followed by a sense of calm and relaxation, and that’s what I tried to focus on.

I found some of the runs mentally tough, had heavy legs that made things hard going, and felt a few aches and pains over the month.  But tiredness from running and fresh air has helped me to sleep much better, which also helped with my mood.

The RED January community

One of the best aspects of the challenge is the community feeling created through social media.  REDers connect through the #REDJanuary hashtag and provide each other with encouragement to get active, or just the safe space to unload and work through thoughts and emotions weighing on them.

On the sleety, soggy winter evenings when the sofa was far too tempting, posts on Twitter and Instagram would give me the motivation to move.  Seeing pictures of others, soaked, mud-covered, sweaty, or reading their stories of feeling much too down, or anxious to go out, but still going anyway, helped me to go too.

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The best bit about running through the snow was coming home, taking a long, hot shower to warm up again, and putting on pyjamas for the rest of the day.

My 2019 RED January Stats

  • Distance run: 58km
  • Distance hiked: 39km
  • Practical conservation days: two
  • Open water swims: just one!
  • Parkrun PBs: two
  • Average time outdoors every day: 2 hours 20 minutes

Thank you for your support

While all charity challenges are about raising funds vital to continuing their work, for Mind, working on mental health, it’s just as important to raise awareness.  Getting people talking, opening up the conversation about mental health, and removing the stigma that pushes people into hiding conditions.

My fundraising target was just small, but January is a tough month for many, so I’m so grateful for everyone who donated to the cause.  And so happy to say that I met the target!

Thank you!

RED January to beat the blues

Every year, one in four of us will experience a mental health problem, but still it’s often considered taboo when it comes to talking about it, and those that do often feel side-lined and stigmatised.

What is RED January?

RED January is a community initiative encouraging people to support their mental health by undertaking something physically active every day in January.  This can mean running every day, swimming, cycling, walking to work or any other activity you like to get your heart pumping and endorphins flowing.

After last year’s RED January, 87% of participants said they felt significant improvement in both their mental and physical health afterwards.  It is free to take part, and you can sign up here.

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Why is this important to me?

I’ve lived with depression and anxiety since I was a teenager.  I’ve experienced the inexplicable, irrational thoughts and crippling self-doubt that these bring.  I’ve felt the need to retreat, hide, build walls around myself when things hit hard.  When just getting out of bed for the day seems as big a challenge as scaling the Eiger.

I know, from my job as a ranger out walking on the coast of the Solent, that getting outdoors and doing something active can make a significant improvement in how I feel, especially at this time of year.

What am I going to do about it?

Every day throughout January I’m challenging myself to take part in physical activity outdoors.  I’m aiming to spend at least 15 minutes outdoors every day, running, hiking*, taking part in parkruns, and even outdoor swimming.  There may be some days where that all seems a bit too much, but then I plan on taking my yoga mat outside.

*Training for the TGO challenge in May, the biggest challenge I’ve got planned for 2019… so far

Getting outdoors for me is just as important as getting physically active.  A winter boost of vitamin D from natural light, and  a blast of fresh air to blow away negative thoughts.  A connection with nature, whether its just hearing the gulls cry from the rooftop, hearing the windblown waves hit the harbour wall over the road, or catching the scent of gorse flowers (which bloom all year round along the shore; when the gorse is in bloom, kissing’s in fashion).

I’ll be raising funds for Mind through the month.  Every year, one in four of us will experience a mental health problem, but still it’s often considered a taboo subject when it comes to talking about it. Mind believe no-one should have to face the challenge of a mental health issue alone, and provide a range of resources and support to help.

A donation of £15 can fund someone in crisis to take part in a group talking therapy session.

My fundraising target is small, only £150, but that could help 10 people.  Like me.  Maybe like you too, or a close friend or family member, or work colleague.

My Just Giving page is here.  Please consider making a donation, no matter how much you can spare, it all helps provide a vital service.

I’ll be sharing stories from my activities through the month on instagram, so you can keep track of how I’ve been getting on.

Thank you for your help.

10 Things to Get Through Winter

At this time of year, with the winter solstice just past, and New Year not too far ahead, I usually find myself in a reflective mood, thinking about all the things that have happened through the year, and what might be to come in the year ahead.

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Getting outside in winter has huge benefits for physical and mental health, but can be a real challenge.

I find this time of year quite challenging; living with depression sometimes I’m so lacking in energy and motivation through these months that just getting out of bed feels like swimming through treacle. I’m no fan of the resolutions that January brings, usually involving the denial of alcohol, caffeine and sugar; things that make the dark winter months that bit more enjoyable.

In my opinion, such extreme measures and deprivation are unlikely to do any favours in the long term. I think a more workable way to make lifestyle changes, and to manage the challenges of winter, is to introduce small, enjoyable, things that upgrade my everyday, and contribute to success without excluding anything.

So this a list of 10 small things I’m aiming to do through winter, to keep my body and mind fresh and focused, and work towards a healthy, happy, year ahead.

  • Drink more water (but ditch single-use plastic bottles). Hydration is important, but the health of the planet is even more vital. Investing in a reusable water bottle saved me money in the long run, and cut my plastic footprint from the start. It takes a bit more organisation, but so many places now give refills that it’s easy on the go. I have a Kleen Kanteen insulated bottle that keeps water chilled for hours, or lets me take a warm drink out for a winter hike.
  • Pick an audiobook or podcast. I love listening to the radio as I do things; driving, cooking, writing, and so on. But rather than listening passively to whatever plays, I’ve decided to be more pro-active in my choices. Plus, having tales of travel and adventure read aloud to me in the bath is the height of luxury. Try some of my favourites and see if you agree.
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A flask of hot blueberry drink and the best snacks for a long winter walk
  • Set aside a weekly life admin hour. Rather than letting stuff build up, which can pile on anxiety, designating a regular session for sorting paperwork, paying bills, and all the other dull stuff helps me manage stresses. I write down ideas and reminders through the week on a running to do list to make sure that I don’t miss anything important. It’s part of my strategy to turn down the volume on noise.
  • Get outside every day. Getting out in the fresh air and sunlight is vital for my mental health, especially in winter, event though the weather isn’t always as welcoming as I’d hope for. Good wind and waterproof outdoor gear makes it so much easier, so it’s worth spending on quality items that make the difference between getting out and about or moping under a duvet. These are my cold weather essentials for heading out.
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    Quick cook dinners for winter evenings, or a warm lunch outdoors on a cold
  • Learn three 15 minute recipes. Arriving home from work in the dark, after a long day, I know that I need to eat a meal within half an hour or I’ll be scoffing snacks all evening. It’s too easy to throw a plastic pot of something into the microwave, so my aim is to master three quick recipes and try to always have the ingredients at hand. My current favourites are gnocchi with pancetta, mushrooms and parmesan, spicy pepper and halloumi wraps, and a soy chili chicken rice bowl topped with a fried egg.
  • Plan regular digital admin dates. I rely on my laptop, phone and camera for work, blogging, and other projects, and it’s too easy to have hundreds of notes, photos and documents filling up the memory on my devices. So I’ve started a monthly habit to download, delete, file and back-up my files. It does sound incredibly tedious, but it’s also the chance to chill on the sofa for a few hours, listen to music or a podcast, perhaps with a glass or two of something.
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I set aside a regular hour or two on a Sunday morning or a weekday evening to organise various to do lists, download and back up files.
  • Master a mini-workout with three exercises to do anywhere. My fitness routine, well, just isn’t routine. With travelling, sailing, and unpredictable work hours, I can find it hard to fit in the gym or swim sessions and fitness classes that I know help my physical and mental health. So with three simple exercises I can do anywhere (squats, lunges and tricep dips), I have a basic workout to build on wherever I am.
  • Schedule some diary dates with friends. It can be too easy to put off catching-up with a coffee or glass of wine when the weather and darkness make heading home to hibernate such a nice idea. By making a loose arrangement to meet friends weekly at parkrun or yoga class, or for a monthly pub quiz or craft session draws us together without the extra effort of planning an event and rounding up the troops.
  • Take on a course to learn new skills, expand my knowledge, or revive an old passion. Over the past few years I’ve done an introduction to yoga, a printmaking class, and taken an adult improvers swimming course. I’ve also used online study to improve my Norwegian language skills and to spark an interest in maritime archaeology, using the Future Learn platform. In winter is seems to be a bit easier to allocate an evening a week to a new activity, which has the benefit of extending my social circle (virtually and in real life), and keeping my brain active.
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The TGO Challenge, a self-supported crossing of Scotland on foot, will be my biggest adventure in the spring of 2019.
  • Map travels for the New Year. Recently my travels have been quite spontaneous, taking advantage of the opportunities that cropped up through the year. But with a switch to a full-time freelance status I need to do some serious planning to balance income generating activity with income depleting activity. Plus, I love the process of planning out travels and fixing some dates and destinations for the year ahead.
Do you have any tips for making winter work for you?
How do you intend to relax and recharge yourself for the New Year?
Leave a message in the comments below to let me know.