How to recover from a Marathon

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For those that took part in the London Marathon, after finally crossing the finishing line, thoughts may now be turning to how to help your body recover…

Months of training, determination and mental resilience will have gone into the build-up to the big day and to the race itself – but few people will have thought about the recovery afterwards, other than to imagine a celebratory drink and days of lounging on the sofa without having to don the running kit.

It’s worth knowing about a few tips from seasoned marathon runners though, to ensure you feel as good, physically, as you will, mentally, after such a huge achievement.

Immediate aftermath
  1. Keep moving, though it may be the last thing you want to do. Instead of collapsing, or even static stretching, try to walk it out for 10-15 minutes as this will ensure good blood flow can flush away the by-products of strenuous exercise and help recovery of your muscles and joints.
  2. Change into warm dry clothes as soon as possible. Sweaty, damp kit will mean you lose heat quickly and, coupled with the post-adrenaline rush and the crash that follows, you can quickly feel cold and shivery which won’t help your muscle recovery.
  3. Drink to rehydrate. You may well have avoided too much fluid before the race and been unable to tolerate much fluid during the run. Coupled with sweating and panting which loses a lot of fluid, you may need a lot of rehydration for your kidneys to recover. How much to drink is best determined by a slow and steady intake until your pee is a pale straw colour!
  4. Whilst on the subject of your kidneys, be aware that anti-inflammatory drugs, which may seem like a great idea for your aching muscles, can be damaging to stressed kidneys. They aren’t great for your stomach lining either, which has already had its usual blood flow partially diverted to your muscles during the race.
  5. Refuel with carbs and protein as soon as you can stomach it – even just a milkshake to start with. And, whilst it’s tempting to tuck into a few alcoholic drinks in celebration, your dehydration may mean they go straight to your head as well as give your liver and kidneys even more work to do.
Next day and beyond
  1. Sleep is a great recovery tool and was probably a bit lacking, due to the pre-race nerves. Now’s the time to repay the sleep debt.
  2. Use a foam roller or massage to loosen up tight muscles and their fascial covering which can feel tight due to the swelling of the muscles within.
  3. Consider a cold bath which apparently can reduce DOMS (delayed onset muscle soreness) – although you may feel you have gone through enough trauma after 26 miles!
  4. Expect your body to need recovery time for several weeks – not just days – and so go easy on yourself. Gentle activity will get stiff muscles and joints moving again without the risk of injury so don’t worry about retaining your marathon fitness until your body is ready to go again (if ever!).
  5. Put up a large photo of you with your medal as a reminder of your amazing achievement, to give you a mental boost for years to come!

 

Disclaimer: Articles are for general information only – customers should always seek their own independent advice. Vavista is not affiliated with the organisations/businesses mentioned and does not recommend or endorse any of the included products or services. For more information, click here.

 

 

The most popular electric car models in the UK

Posted on by Vavista

With the rise in the price and demand for fuel, as well as leaving many drivers worried, the hike has increased the interest in electric vehicle

So, where do you start when it comes to selecting an electric vehicle? According to GoCompare, here are the top 10 most popular EV’s around right now.

UK’s most popular Electric Vehicles

1. Tesla Model 3

Tesla Model 3

One of most popular electric vehicles in the UK right now is the Tesla Model 3. It’s known as one of the ‘more affordable’ Tesla models coming in at £ 42,935 – £ 56,490 for a 4 door, 5 seat saloon. Carrying a 278 mile range before recharging. [1]

[1] https://www.topgear.com/car-reviews/tesla/model-3

2. Nissan Leaf

Nissan Leaf

The second most popular is the Nissan Leaf pricing between £ 28,440 – £ 39,340. Though the range is significantly less than the Tesla Model 3 at 168 miles but of course the price makes up for this. [2]

[2] https://www.topgear.com/car-reviews/nissan/leaf

3. Tesla X

Tesla X

If you’re willing to pay out for your new EV, on the higher end of the Tesla models is the Tesla X, coming in between £ 87,190 – £ 168,730 for a 7-seater with Falcon doors. The long-range spec offers a 360-mile range and speeds from 0-60mph in 3.8 seconds.[3]

[3] https://www.topgear.com/car-reviews/tesla/model-x

4. BMW Model I3

BMW Model i3

Introducing the BMW Model i3. Though rather expensive for a car its size remains to be quite popular, pricing between £ 35,970 – £ 40,500. It offers up to a 168-mile range, perfect for shorter journeys, but those planning on regular long journeys may struggle. [4]

[4] https://www.topgear.com/car-reviews/bmw/i3/driving

5. Tesla S

Tesla S Model

The Tesla S model was the first mass market electric car. Even though it has a conventional silhouette, it reaches 0-60mph in 3.1 seconds. If that wasn’t enough to impress you, perhaps the range of 405 miles will.[5]

[5] https://www.topgear.com/car-reviews/tesla/model-s

6. Renault Zoe EV

Renault Zoe

A considerably efficient electric vehicle is the Renault Zoe EV, offering a 345-mile range which is significantly more than its competitors. It also prices on the cheaper side between £21,865 – £ 34,540. Though smaller, its perfect for long journeys. [6]

[6] https://www.topgear.com/car-reviews/renault/zoe

7. Volkswagen e-Golf

Volkswagen E-Golf

The VW electric golf sits at a reasonable price of £31,625 for a 5-seat hatchback. Though the range is only 118 miles meaning it is not suitable for longer commutes.[7]

[7] https://www.topgear.com/car-reviews/volkswagen/golfgolf-sv/e-golf-5dr-auto/road-test

8. Jaguar I-Pace

Jaguar i-Pace

The first premium competitor to Tesla within the EV market is the Jaguar i-Pace offering a 292-mile range and incredible speed, going from 0-60mph in 4.5 seconds. It’s staring price is £65,565 so again on the higher end.[8]

[8] https://www.topgear.com/car-reviews/jaguar/i-pace

9. MG ZS EV

MG ZS EV

The MG ZS EV offers a spacious experience for the family. However, its 163-mile range means long journeys are out of the picture unless you’re happy to stop and recharge often. The speed also is a drawback in comparison to some EV competitors, but it makes up for this in the price from £27,000.[9]

[9] https://www.topgear.com/car-reviews/mg-motor-uk/zs-ev

10. Kia E-Niro

Kia E-Niro EV

Quite similar to the MG is the Kia Niro EV with an official range of 180 miles and a speed of 0-60 in 9.5 seconds which is slower. However, it is more expensive at around £37,000. [10]

[10] https://www.topgear.com/car-reviews/kia/e-niro

Disclaimer: Articles are for general information only – customers should always seek their own independent advice. Vavista is not affiliated with the organisations/businesses mentioned and does not recommend or endorse any of the included products or services. For more information, click here.

 

New Clean Air Zones in 2022

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At Vavista we’re passionate about ways in which we can be kinder to our planet and do as much as we can to help to reduce our carbon footprint.  One way in which we try to give back to our wonderful planet includes planting a tree for every policy we sell.

Another initiative the government has introduced is Clean Air Zones.

Clear Air Zones already exist in London, better known as the ‘Low Congestion Zone’ zone. If you pass through this zone, you must pay the congestion charge. These zones are now appearing in Bath, Birmingham and Portsmouth, with more cities expected to join throughout 2022.

So, what is a Clean Air Zone?

Clean air zones are areas of a city where vehicles need to pay a fee to pass through because they produce a certain amount of emissions. This is to tackle heavy traffic, improve air quality and encourage people to use more environmentally friendly transport such as bicycles.

Some of these zones target buses or taxes but others also charge private vehicles if they emit over a certain number of emissions.

When is this happening?

It’s been announced that on the 30th May 2022, Manchester’s Clean Air Zone will cover:

  • HGVs
  • Buses
  • Coaches
  • Vans
  • Minibuses
  • Hackney cabs and private hire vehicles
  • Motorhomes and camper vans

The fee for these vehicles could be up to £60 per day however, the cost of motorhomes and camper vans will be assessed individually depending on their emissions.

The good news is, if you are a private car, moped or motorbike driver, you shouldn’t be affected.

Where else will there be Clean Air Zones?

There are expected to be more cities adding Clean Air Zones in the future.  Cities such including Bradford and Oxford started work on Clean Air Zones, but this was stopped due to the pandemic, however, work is now back underway.

How do I pay the charge?

The charges need to be pre-paid and can be done via phone or online.

The government website, will tell you:

  • Where you’ll find clean air zones
  • How to check if you’ll need to pay a charge
  • How to create a business account; and
  • What monetary support or exemptions are available.

There’s a different service if you want to drive in London’s low emission zones. You can check your vehicle on the Transport for London (TfL) website here to find out more.

Sources: Clean air zones – GOV.UK (www.gov.uk)
Disclaimer: Articles are for general information only – customers should always seek their own independent advice. Vavista is not affiliated with the organisations/businesses mentioned and does not recommend or endorse any of the included products or services. For more information, click here.

How to look after your car

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Everyone wants their car to last for as long as possible and why wouldn’t you? But not many people know how to make this happen. So, we’re here to help. We want you to get the most out of your car with these simple tips….

1. Your user manual is your best friend when it comes to your car

It will tell you all you need to know about every aspect of your car.

2. Your tyres are easily the most important feature on your car

They keep you on the road, so you need to check them. Having tyre pressures at the right level could save your life. Aim to check your tyres once a week – the recommended pressures for your tyres will be in your user manual or sometimes shown on the door frame.

3. Keeping your car serviced is vital for its health

Your handbook will tell you how often you should do it. Many cars, these days, have warning lights that come up on the dashboard and alert you when a service is needed – don’t ignore them!

4. Another way you can help your car is by driving smoothly

Small things such as going over speed bumps gently and avoiding sudden braking can make a difference. And making sure your car has a long motorway run every once in a while, to clear out the carbon deposit build up, can also help.

5. It is important to change your car’s filters

Both the oil and air filters get clogged over time and can cause damage. Filter changes are usually done at the time of service but if you’re feeling brave, you can change them yourself. Just make sure you get genuine parts and read the owner’s manual thoroughly.

6. Many cars now have air conditioning

Which is obviously great but is another aspect of your car that needs looking after. Air con needs to be in regular use as when it isn’t used for long periods, gas leaks can occur. This means that they need to be ‘re-gassed’. So, although not having your air conditioning on may save you a bit of money in petrol, it could cost you more in the long run.

7. A vital part of your car to maintain is the battery

Not using your car for long periods at a time can be detrimental – this causes the battery to degrade and go flat. Even jump-starting your car puts a strain on it. To combat this, consider trickle charging it whilst it’s not in use.

8. Spark plugs and high-tension leads are a critical part of your engine

They can have a major effect on the performance of your engine. Whilst these generally get changed during a service, if you notice signs of wear and tear then get them checked sooner.

9. It used to be that a vehicle’s oil needed to be replaced every 3000 miles or every three months

Luckily for us, this has now changed to 5000 miles / every six months. However, this doesn’t mean that we shouldn’t check the oil regularly. This is simply done by removing the dipstick and just making sure the oil level is between the minimum and maximum level and is a light yellow/brown colour.

10. And last but not least, keep it clean

Too many people never wash their car, but they don’t know that washing a car is far more than just making it look nice. Washing gets rid of grime and helps avoid corrosion which ultimately leads to a longer life. Read our tips on how to clean your car here.

Do you know the new driving rules for 2022?

Posted on by Vavista

At Vavista, we like to keep our policyholders informed. You may have heard about the new driving rules and highway code changes coming into force this year. The list is long and a little complex, so we’ve highlighted 4 of them that could catch you out.

Make sure you’re up to date on driving laws and highway code rules by checking the Government website regularly.

1. Cyclists, pedestrians and horse riders will now have priority 

The rules in the highway code have now changed so: ‘road users who can do the greatest harm, have the greatest responsibility to reduce the danger they may pose to others’.

The government has included guidance on how to pass cyclists safely. Cyclists now have priority when you are both at a junction and travelling straight ahead. Check the code for how far you should be from cyclists, pedestrians, and horse riders when you pass them.

This means pedestrians, cyclists and horse riders now are at the top of the hierarchy, when it comes to right of way. You can head to the government website for further details on this.[1]

2. Stricter rules on mobile phone use in vehicles 

Rules around using your mobile are getting stricter in 2022. Most people know texting and calling without hands free equipment is illegal. The following is now also illegal:

  • Using a device to take photos and videos
  • Playing games
  • Searching playlists

It can be tempting to do these things when stopped at traffic lights or stuck in traffic, but the highway code makes these illegal and punishable by a £200 fine and six licence points very soon.[2]

To do any of the above, you should pull over and stop safely. For more information on the exact rules involving mobile phones and driving, head to the government website[3].

3. New homes to have EV charging points fitted by law in 2022

On the 22 November 2021, the Government announced that all new builds in England in 2022 will legally have to install EV charging points. This law will also apply to any of the following in 2022:

  • New build workplaces
  • Supermarkets
  • Buildings undergoing major renovations

The government believes this could lead to up to 145,000 extra EV charging points every year. They state, it should ‘make it as easy as refuelling a petrol or diesel car today’. New petrol and diesel cars are banned from the year 2030, this will ease the country into making the switch to electric cars.[4]

4. Rule changes on what you can tow

The rules about towing a trailer or caravan with a car changed on 16 December 2021.

If you passed your car driving test on or after 1st January 1997, you can tow trailers up to 3,500kg Maximum Authorised Mass (MAM). MAM is the limit on how much a vehicle can weigh when it’s loaded. To work out how much you can tow, check your car’s handbook and find out its gross train weight (GTW). This is the total allowable weight of the car plus the trailer plus the load.

If you passed your car driving test before 1 January 1997, you are not affected by the change. When driving a car with a trailer for the first time, it’s recommended by the DVLA that you get training from a driving instructor to show you how to do this properly.[5]

For more information on all the highway code updates then head to the Government’s website.

[1] The Highway Code: 8 changes you need to know from 29 January 2022 – GOV.UK (www.gov.uk)
[2] Drivers to be banned from using hand-held devices – BBC News
[3] Any use of hand-held mobile phone while driving to become illegal – GOV.UK (www.gov.uk)
[4] New homes in England to have electric car chargers by law – BBC News
[5] New rules for towing a trailer with a car from 16 December 2021 – GOV.UK (www.gov.uk)

 

Disclaimer: Articles are for general information only – customers should always seek their own independent advice. Vavista is not affiliated with the organisations/businesses mentioned and does not recommend or endorse any of the included products or services. For more information, click here.

Here’s how many trees you have helped us plant through Eden Reforestation

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As a policyholder, you will know we have partnered with Eden Reforestation Projects, to plant a tree for every policy we sell. This partnership is our commitment to help fight climate change and alleviate poverty.  As a result, these efforts restore forests and means local communities have new opportunities for economic self-sufficiency.  In addition, it helps create livelihoods for thousands of people currently living in extreme poverty through employment to plant and protect the trees you’ve helped us fund.

I this blog we’re going to explain how many trees you’ve helped us plant.  So far, Eden Reforestation have produced, planted and protected over 830 million trees, across 249 project sites in 9 countries.  Some of the countries include Madagascar, Mozambique, Kenya and Indonesia, to name a few.

Here’s an update of the contribution and difference we’ve made, thanks to policyholders just like you..

186,260 trees have been planted

1,863 days of work have been created for local communities

 

At Vavista, we are very proud to have contributed towards a project that has made such a global difference and with your support, we want to grow this number.

*Figures correct as of March 2022

Taking care on the roads, as the clocks go forward…

Posted on by SBSS

As the clocks go forward, it’s essential to adjust our routines and habits. This ensures safety on the roads. Taking care on the roads as the clocks go forward becomes even more crucial. The change in daylight can affect visibility and our overall alertness.

But we all groan at the prospect of an hour’s less sleep. And then the mornings, which were getting a bit lighter, are suddenly darker again. We now have to accept that it’s 7am when it’s still 6am in our heads….and that can mean dragging ourselves out of bed and heading off to work in the dark.

But aside from making us a bit grumpy, a study from the US has shown that the week following the ‘spring forward’ clock change is associated with a 6% increase in fatal traffic accidents. They analysed over 700,000 fatal motor vehicle accidents over a 20 year period to see a consistent increase in the week after daylight saving changes.

Why would this be?

It’s probably a combination of morning grogginess as we force our body clock into a slightly new rhythm, coupled with driving to work in the dark again. But interestingly, whilst the risk increased mainly in the morning, it was also elevated in the afternoon, despite longer daylight hours, suggesting it was the change in our normal circadian rhythm that was the main culprit.

Sleep is vital

Forcing ourselves to wake up with an alarm, rather than naturally, deprives our body of much-needed sleep. Sleep is more than just a ‘switch-off’. It is a carefully orchestrated programme of brain activity that helps us process memory, emotions, and creative thought. The value of sleep is hugely under-estimated. Most of us really do need 7-8 hours, whether we think we do or not. Insufficient sleep can lead to mood changes, weight gain, and risk of health problems like heart disease and diabetes. It also increases the risk of accidents on the road.

So, when the clocks go forward this spring, be prepared. Plan your week to get to bed an hour earlier than usual. This way, you are ready to wake up, rather than being jolted out of deep sleep by your alarm. Avoid alcohol, sleeping tablets, and sedating cold remedies or other drugs. These can make morning drowsiness worse. A coffee can help perk you up before you head off. Leave yourself enough time for that, without rushing once you get behind the wheel. Not only will it protect you, but motor vehicle accidents will put extra pressure on the NHS. This is pressure it can do without at this difficult time.

Ref  – A Chronobiological Evaluation of the Acute Effects of Daylight Saving Time on Traffic Accident Risk. Josef Fritz, Trang VoPham, Kenneth P. Wright Jr., Céline Vetter. Current Biology January 2020

If you’re looking for some healthy Springtime recipe inspiration, check out these dishes!

Get a car insurance quote from Vavista today! 

Disclaimer: Articles are for general information only – customers should always seek their own independent advice. Vavista is not affiliated with the organisations/businesses mentioned and does not recommend or endorse any of the included products or services. For more information, click here.

7 reasons why owning a pet is good for you

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Vavista wellness expert (and dog owner) Alisa Burke reveals the research behind why owning a pet isn’t just good for your fitness levels, but for your mental wellbeing and happiness too….

Are you one of the owners of the 6.7m dogs and 9.8m cats kept as pets in the UK? I am writing this article as a converted dog lover, owning a short legged Jack Russell, Archie, who is nearly 4 years old and is our first dog. He’s a smart cookie.

Apparently, the average dog can understand up to 165 words! There are many reasons our family is smitten with him, but it was only when I started researching this article did I realise quite how good they are for our wellbeing.

Here are 7 reasons why owning a pet is good for you:

1. They make you and your kids more active

The American Heart Association (AHA) says dog owners are 54% more likely than non-dog owners to get the recommended daily amount of exercise. Obviously, this will depend on how often and how far your walks take you.

2. They reduce and buffer you against stress

Even gazing into your dogs eyes can increase oxytocin – our natural love drug that helps protect us from the damaging effects of stress. Research on horses and cats also confirms this effect – even in children and teenagers. And playing with your pet can increase serotonin and dopamine which have a pleasurable and calming effect. Besides these effects, an AHA statement suggests dog ownership may also decrease your risk of heart disease and increase survival rates amongst heart attack patients.

3. They show us unconditional love

No matter what sort of day you have had or how wretched you feel, your pet is always delighted to see you and welcome you home no matter what. They accept all of us. This ups our feelings of self-worth and self-esteem.

4. They are a source of emotional feedback

All mammals like horses and dogs have a mid part of the brain termed the limbic brain. This allows them to have emotional feelings and sense emotions in humans. A recent study in Hungary did MRI brain scans of 11 dogs who had been trained to be still and calm in the scanner; it showed that dogs have a similar brain process correlating with emotional responses as we do. Scans showed more brain activity in the primary auditory cortex area of the brain when the dog heard an emotional sound – the same pattern as humans showed. So, as pet owners know – they do seem to feel our emotions and give us emotional feedback.

5. Your immunity will benefit

Pets spread bacteria and therefore we may have a much wider mix of bacteria in our digestive tract and so are better able to cope when we come across a nasty bug. It increases our natural immunity and, in fact, studies show that having healthier gut bacteria can help us in numerous other ways too.

6. They make us feel needed

This can be especially powerful for the elderly for whom having something to care for can provide a reason to get up in the morning and go outdoors.

7. They provide an opportunity for social contact

Dogs are great conversation starters! Bumping into other dog owners on a walk is almost certain to prompt a few words at the very least.

It’s not always possible to have a pet of your own or it may not be something you want to commit to (and they are a sizeable commitment) but that doesn’t mean you need to miss out on these benefits. Maybe you could ask to walk someone’s dog for them or look after their pet when they are away. If you are a pet owner do take a moment to be grateful to your pet and appreciate the relationship and value your pet is contributing to your wellbeing.

 

Want some more wellbeing blogs? Read about our 6 self help tips for anxiety.

The Importance of Reporting Accidents

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If you’ve been involved in a car accident, it’s crucial to report it to your insurer immediately, regardless of whether you plan to make a claim or who is at fault. The Importance of Reporting Accidents cannot be overstated.

In 2023, there were approximately 2.4 million car insurance claims [1]. New legislation now mandates that if your insurer cannot provide your signed statement within 30 days, you will automatically be deemed at fault for the accident. This deadline is particularly important in cases involving Personal Injury claims. The Importance of Reporting Accidents is highlighted by this new rule.

Promptly informing your insurer is vital, especially if there is any dispute over fault. The sooner you report the accident, the more time your insurer has to gather evidence and defend your claim. The Importance of Reporting Accidents is clear when considering the potential consequences of delayed reporting.

If the other driver submits a personal injury claim, it becomes even more critical to notify your insurer. They will have only 30 days to investigate, and if you are not at fault, you must provide your version of events in a signed statement.

The Somerset Bridge Limited Claims Team is available to support you 24/7 and you can speak to them by calling 0344 840 9537. If you have your policy details and incident details to hand, this will speed up the process. Don’t worry if you don’t – your address, car registration, etc. will be just as useful.

If easier, you can also report a claim online.
Click below and follow our simple claims process.

Start a Claim

Enjoyed this blog?  Check out Top 5 Most Common Car Insurance claims.

[1] UK car insurance statistics: Average cost and number of claims
Disclaimer: Articles are for general information only – customers should always seek their own independent advice. Vavista is not affiliated with the organisations/businesses mentioned and does not recommend or endorse any of the included products or services. For more information, click here.

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