July 9, 2019

4 ways to mix up your running and nail your personal best

Steph Ede

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One of the biggest mistakes serious runners make is to just run more miles, without varying their training to drive adaptation in other beneficial ways. Here are 4 things to work on to spice up your training as you work towards that 5k, 10k, half or marathon PB.

1. Increase your mass-specific force with a hex bar deadlift:

“Faster top running speeds are achieved with greater ground forces not more rapid leg movements”, is the title of a well-known study by Dr. Peter Weyand which concludes that mass-specific force is king. Whether you’re a sprinter or a distance runner, it’s the amount of ground force you generate relative to your body mass that’s the biggest determinant of stride length and stride frequency - in other words, speed! On average, it takes 55,000 strides to run a marathon. If you can increase your stride length by increasing your mass-specific force and your normal running gait, you can move nearly a mile further with the same number of strides.That’s a pretty significant gain towards your marathon PB.

Ok, so how can I increase my mass-specific force?

According to the Senior Director of Performance at Nike, Ryan Flaherty, who trained Olympic medalist Meb Keflezighi for his Boston marathon win, the best exercise to increase ground force is a hex bar deadlift. As Flaherty explained on a podcast episode with Tim Ferriss;

“the biggest thing was teaching him that by hex bar deadlift training...he could stress his nervous system, recruit larger motor units without adding any weight. He started at 127 pounds, ended at 127 pounds, and by just introducing that one exercise – I didn’t touch his running or touch anything else that he did in the weight room; it was simply that one exercise – once a week, it improved his stride length and his running gait, which in turn helped him run faster.”

Here’s a good illustration of how to do a hex bar deadlift.

2. Midfoot strike under the pelvis:

As Flaherty goes on to say, in addition to building strength relative to body mass, the mechanics of a midfoot strike directly under the pelvis is also crucial. A lot of runners over-stride - meaning that their foot is landing in front of the pelvis, even if only by a few centimeters or millimeters, which generates less ground force with more energy. Anyone who over-strides will know how tiring and painful this is over the course of a marathon.

So how to practise striking under the pelvis? As a rule of thumb, it will normally feel like you are under-striding to begin with, and you should notice a higher cadence. Ask a friend to film you and notice where your foot lands. Also ensure that you keep working your core, which will help you maintain high hips to gain maximum power and stride length benefit.

3. Barefoot strides:

There are pros and cons of barefoot running. Pros include development of the muscles, tendons and ligaments of the foot, lengthening and strengthening of the Achilles tendon and calf muscle and learning to strike with the forefoot rather than heel. That said, one should definitely not go all in on this without starting small and building up slowly, to avoid risk of injury. Try adding in one barefoot session a week or fortnight (be kind to yourself - find a grass field) consisting of drills and strides to maintain good form throughout.

4. Nasal Breathing:

The simple act of closing your mouth when running can have a number of positive effects on your training, in particular for slower, lower HR zone running sessions. As most serious runners know, it's important to include slower, lower HR zone runs to build endurance and nasal breathing is a good way to restrict speed and intensity in these sessions. The natural filtration provided by the nostrils also means that cleaner, more humid air reaches your lungs. And nose breathing tends to facilitate proper diaphragm function, helping to activate the core as you run. Most important, it can help athletes to build up their CO2 tolerance and provide a feeling of a 6th gear in that big race effort when you remember you also have a mouth to inhale oxygen through!

So there you have it. Give these a go and see if you can beat your 5k, 10k, half marathon or marathon PB.

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The Challenges Women Face in Running and How It Impacts Participation

Running is often lauded as one of the most accessible sports—just lace up your trainers and go. However, for many women, the barriers to participation go far beyond the logistical. While safety concerns are frequently highlighted, deeper systemic issues like access to the sport and unequal treatment are also preventing more women from running. It was a topic keenly discussed at our In Her Stride panel held at the end of November, with key members of the female running community including Sophie Power, Tasha Thompson, Rehana Mawani and Emily Shane.

Before we kick things off however, we should highlight that female participation in running events is growing, and this is a great thing! According to data from Let’s Do This, women in their 20s are the fastest-growing demographic in event participation this year. However despite this, women are still 16% less likely to run every week compared to men. This disparity is particularly striking given that women report higher levels of personal benefits from running, such as improved fitness, better sleep, and reduced stress.

The reasons for this are complex and personal, however we have broken down three key challenges discussed during our panel and the solutions explored that could help address them.

1. The Pressure of Pace

One of the biggest hurdles for many women is the pressure to run faster. Despite the average UK woman’s running speed of 06:37 min/km (according to Strava), most run clubs don’t cater to this with the slowest pace often around 6 minutes per km. Add to this the relentless focus on personal bests and fast times on social media, and it’s no surprise that many women feel too intimidated to join in.

Thankfully, there are starting to be more people rebelling against this speed obsession, including our panelist, Emily Shane. Emily has been leading the charge to encourage more women to disregard pace and focus on the experience of running to drive uptake amongst women. Initiatives like events without cutoff times and more inclusive pace groups at running clubs are vital to creating a more welcoming environment and broadening the benefits of running to the experience and community.

2. Perception of Sport in Schools

One of the topics hotly discussed was how for many girls, the barriers to enjoying physical activity start at school. Puberty, coupled with changing bodies and fluctuating emotions, can make sports feel daunting and uncomfortable for teenage girls. Research highlights this disparity: only 38% of girls enjoy sport and exercise compared to 53% of boys, and just 26% of girls feel confident in physical activity versus 43% of boys.

The panel emphasised the need to address this such as:

Introducing a wider variety of sports and fitness activities to cater to different interests
Providing more supportive and confidence-boosting PE kits.
Showcasing more female role models in sport to inspire young girls.

By addressing these issues at the school level, we can foster a love of sport that lasts into adulthood.

3. Treatment at Events

This is a topic that panelist Sophie Power, founder of SheRACES is incredibly knowledgeable and passionate about. Even at organised running events, women often experience unequal treatment. From “unisex: t-shirts (which are actually designed for men) to a lack of sanitary products in portaloos, these "small things" can collectively make women feel like an afterthought. Prize money inequality and rigid event policies—like no deferral options for pregnant or postpartum women—further highlight these disparities.

Thankfully, initiatives like the 50:50 campaign by Threshold (a campaign to get 50% of women at Ultra startlines vs. the current average of 30%) and the advocacy work of SheRACES are driving change, and there are many amazing event organisers such as Maverick, Threshold, Why We Run and many more, that are working hard to make their events are inclusive as possible for women.

Despite these challenges, the panel and attendees felt overwhelmingly optimistic about the future of running for women and the benefits it brings us. Progress is being made, however we all need to add our voices to the conversation to help more women get into the sport and reap the benefits.

Some Helpful Resources‍

Here are a few helpful resources. This list isn’t exhaustive by any means, however is a good starting point for those looking for inspiration on where to start.

Female friendly events:

Female Only Run Clubs

From Radio to Race Day: Hattie Pearson’s Path to Endurance Event Glory

Hattie Pearson is the type of person who doesn’t just dabble in fitness (or most things…!) She dives in headfirst, often with no hand-holding (except, perhaps, metaphorically). From her first triathlon in 2021 to a series of jaw-dropping endurance feats in 2024, she’s been redefining what’s possible with determination, community, and a big ‘YES’ attitude.

Just say YES

Hattie’s ‘yes’ streak started when a friend and her decided to do a sprint triathlon together. “We had such a great time,” Hattie recalls, “and I was like, I want to do more of this.” That spark quickly turned into a blaze of ambition. By the following year, she was competing in Outlaw triathlons and even signing up for a full-distance Ironman—before completing her first half-distance event. “I didn’t give myself the choice to not carry on,” she says.

The Power of Community

For Hattie, discovering the 10IronWomen network—a group committed to gender parity in triathlons—was a game-changer. “It’s amazing to see a community encouraging women and non-binary folk to show up,” she explains. “Seeing others doing it made me think, I want to be a part of this.” That sense of solidarity and shared purpose has been a recurring theme, whether she’s lacing up for a winter triathlon in the Alps or a grueling ultra-marathon closer to home.

A Year of Big Goals

This year, Hattie set herself a dizzying list of challenges. She swam 500 kilometers (yep, that’s half a million meters!) and tackled a range of events, including a winter triathlon complete with ski touring, the Étape du Tour cycling challenge, and her first ultra-marathon. Each was hard in its own way—whether it was battling snowy trails with crampons or smashing out seven-and-a-half-minute miles for 13.1 miles. But for Hattie, the difficulty is the point. “Every time I achieve something I thought was impossible, I remind myself: I can do hard things.”

Balance and Burnout

With goals that ambitious, fitting it all in can be a challenge. Early mornings help. “I’m one of those people who can get up at 5:00 a.m,” Hattie admits, however it also takes a lot of discipline. With her work on Hits Radio starting later in the day, she carves out time for training, dog walks, and the occasional tantrum over broken goggles. “I’ve definitely had those ‘forgetting-my-swimming-costume’ moments,” she laughs. But her key to staying motivated is simple: keep it fresh and fun. Whether it’s joining her triathlon club for training or trying a completely new event, keeping it fun and different is the secret to staying motivated and on track to reach your goals.

Advice for Aspiring Endurance Athletes

For anyone looking to follow in her footsteps (or strokes), Hattie has this advice:

Be patient. Results don’t come overnight, and the journey is as important as the destination.
Stop comparing. “Your journey is completely your own. Social media only shows the highlights,” she reminds us.
Find your community. Whether it’s a running club, a neighbor for early morning jogs, or an online network, accountability and camaraderie make all the difference.

What’s Next for Hattie?

In 2025, Hattie plans to tackle her first multi-day event, the Monster Triathlon. Admittedly it is as scary as it sounds, kicking off with a 5K swim in Loch Ness, followed by a 1,000-kilometer bike ride to Windsor, and wraps up with a casual 50K run to London(!). Her goals also include more open-water swimming, trail running, and maybe—just maybe—an even bigger endurance challenge. (Though definitely not swimming the English Channel: “No way am I swimming through jellyfish without a wetsuit!”)

Hattie Pearson’s journey is more than a personal triumph. It’s a testament to the power of showing up, saying yes, and proving that with the right mindset, anything is possible. Whether you’re tackling your first 5K or dreaming of an ultra-marathon, Hattie’s story is proof that the finish line is worth the hard miles. And when you cross it? You’ve won your race—medal or not. 🏅

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Make your own electrolyte drink

Why spend on expensive sports drinks when you can make a natural, hydrating electrolyte drink right at home? With just a few simple ingredients, you can create a refreshing blend packed with essential minerals and hydration-boosting properties. Perfect for fueling your workout or post-run recovery, this homemade option keeps it natural, affordable, and effective.

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Ingredients:

1 pinch of high-quality sea salt
Small piece of fresh ginger, peeled
500ml coconut water (e.g., Rebel Kitchen)
Juice of 1 lime
Fresh mint leaves

Instructions:

Prepare Salt & Ginger: Add a pinch of sea salt and the peeled ginger to a blender.
Add Coconut Water & Lime: Pour in the coconut water, squeeze in the lime juice, and add a few mint leaves.
Blend & Serve: Blend until smooth, pour into a glass, and garnish with extra mint. Enjoy your refreshing, hydrating drink!

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