The days are getting shorter, mornings are cold and evenings are rainy, so we can lack motivation to get out the door for our daily dose of exercise. Here is Olympic marathon runner and Runna coach Steph Davis' top 5 tips to keep your training going in the right direction!
1. Invest in Winter kit
Running in the rain and cold is hard at the best of times, but even less fun if you don’t have the right kit to protect you from the elements. Running kit to keep you dry and warm is imperative. A pair of gloves, some warmer socks and a few lightweight waterproof layers is really useful - you never know when you will be caught in a downpour!
2. Tell a friend / find a training buddy
You’ve just finished work, it is dark and raining. It is so tempting to head home, have a nice dinner and cosy up in front of the TV. If we arrange to meet a friend for a run or commit to going to a club session, it holds you accountable. We don’t want to let others down so by committing to a day and time, we won’t procrastinate or convince ourselves not to go. Even if your friends won't run with you, you can still tell a friend about the run you are planning to do. You’ll feel better for doing it when they ask you later how that run went…
3. Cross Train
There will be days where you just can’t face going outside for your run but you can still get in a good workout. Over the winter, you can add variety to your training by swapping some of your runs for cross training in the gym. Activities such as swimming, cycling and elliptical trainer will keep your fitness levels up and shelter you from the rain and cold.
4. Sign up for an event
An event in the diary gives you a reason to resist the temptation to snooze the alarm clock and brave the cold and dark mornings. Finding the determination to push through a tempo or interval session can be hard at the best of times, but with a race fast approaching, we have something to aim for and a purpose for pushing through the session. Here are some of our top events for 2024.
5. Find a training plan
Deciding what training to do today can be the hardest part. If we can’t think of anything, we might end up doing nothing. By signing up to a training plan which sets out each run for you, you don't have to think about how far and what sort of run to do - the work is done for you. This will keep you on track with your training so that when summer rolls around again, you are ready to set all new PBs.
p.s. grab 2 weeks free with Runna, the No. 1 rated training app, with the code LETSDOTHIS.
The UK’s #1 rated running app, providing tailored training plans to help you achieve your running goals.
Latest articles
Let's Do This Team's Top 2025 Event Picks
As the clock strikes midnight and the promise of a fresh start begins, many of us are setting our sights on challenges that will make 2025 a year to remember. To help give you some new year inspo, we asked our team to share their goals for the year ahead. Whether you’re looking to smash a personal best, conquer an iconic event, or try something entirely new, we hope our team’s resolutions inspire you to set some big, bold goals of your own.Here’s what we’re working towards in 2025:
New Year, New Goals: 2025 inspo from the Let’s Do This team
As the clock strikes midnight and the promise of a fresh start begins, many of us are setting our sights on challenges that will make 2025 a year to remember. To help give you some new year inspo, we asked our team to share their goals for the year ahead. Whether you’re looking to smash a personal best, conquer an iconic event, or try something entirely new, we hope our team’s resolutions inspire you to set some big, bold goals of your own.
Here’s what we’re working towards in 2025:
Reece: A Year of Firsts
"2025 is going to be a year of firsts for me. I’ll be tackling my first triathlon at Blenheim, running my first ultra at Race to the Stones, and (if I can snag a spot) taking on my first Hyrox event in London. Here’s to pushing boundaries!"
Book now:
Oscar: Chasing Speed
I’m keeping it short and speedy this year—hopefully! My goals are a sub-17-minute 5k and a 5-minute mile.
I’ve got my eye on the Battersea Chase the Sun/Moon events because the flat, fast course is perfect for a PB.
Book now:
Battersea Chase the Moon January
Lisa: Hitting the Trails and City Breaks
"I’ve heard so many great things about Maverick events from the Let’s Do This team, so I’m thinking of booking the Original West Sussex—it’s just a short train ride from London. I also want to use races as an excuse to travel, and I’ve got my eye on the Rome Marathon in March as my first running holiday of the year."
Book Now:
Dom: Fast and Far
My focus is on speed and endurance. I’m aiming for a sub-1:20 half marathon at the Bath Half in March, then finishing the year strong at the Chicago Marathon.
Book now:
Rob: Epic Adventures
This year, I’m taking on the Ultra Trail Snowdonia 50k and aiming for the UTMB. If that doesn’t work out, I’ll swap the running shoes for a multi-day gravel race. Either way, it’s going to be an adventure!
Book now:
James: My First Ultra
This is the year I’ll tackle my first ultra! I’m heading up to the Lakes for the 55km 5 Valleys race in September. Can’t wait to take in the incredible scenery while pushing myself to new limits.
Book Now:
13 Valleys Ultra Marathon (5 Valleys 50k)
Rachel: Elevating My Goals
"I’m mixing things up in 2025 by focusing on elevation rather than distance. My big goal? A race with 950 meters of climb over 16 kilometers. It’s going to be a whole new kind of challenge!"
Book now:
JC: A Year of the Super Halfs
I’ve convinced my friends to tackle the Super Halfs series with me. After running Copenhagen last year, we’ve got Lisbon on the cards for March. I’m also hoping to get into cycling—fingers crossed I can bag a spot at Bike New York's 5 Boro Bike Tour and combine it with a New York city break with friends!
Book Now:
Whether you're gearing up for your first race or taking on a bucket-list event, there’s no better time than the new year to start planning your next adventure. What goals are you setting for 2025? Let us know—we’d love to cheer you on!
How To: Set Your 2025 Running Goals with Coopah
As we are approaching the end of the year, now is the perfect time to start thinking about your 2025 running goals, and what you want to achieve over the next 12 months.We know it can be hard to know how to set your running goals, so we have asked Jordan Foster, Head Coach at Coopah, the Run Coaching App to share her top tips.
As we are approaching the end of the year, now is the perfect time to start thinking about your 2025 running goals, and what you want to achieve over the next 12 months.
We know it can be hard to know how to set your running goals, so we have asked Jordan Foster, Head Coach at Coopah, the Run Coaching App to share her top tips.
I honestly love nothing more than sitting down at the end of December and writing a list of what I want to achieve the following year; whether that's running, professional or just general day to day life. But, for the purpose of this blog, let's stick to running.
And do you know the best thing about running goals: your goals are entirely your own.
- If you want to just start your running journey, amazing.
- If you’re chasing a personal best (PB), go for it.
- If you’re aiming to cross the finish line of your first marathon in one piece, incredible.
The exact goal itself doesn’t matter as much as the process of setting it, and building the plan to achieve it. So, here are some tips to help you create meaningful and achievable running goals for 2025.
Be Specific
Think about what really matters to you, as I said a goal doesn’t always need to be time based, but having a clear, specific goal is a great way to not only stay motivated, but also to ensure you are doing the right things to help you get there. For example a vague goal like “start running more” is a good start, but the magic really happens when you get specific and know exactly what you are aiming for;
- Want to aim for your first 5km? Awesome, set yourself a target date of when you want to achieve it to give you something to aim for.
- Running your first marathon? Brilliant, maybe the goal is to finish strong and soak in every moment.
- Just want to build confidence and consistency? Great, focus on nailing your training plan.
How Coopah Can Help: When setting up your training plan we will ask for your goal for your event, along with finding out more about your running history and experience. Which in turn will generate you a personalised training plan that is tailored specifically to your current fitness level and your overall goal. So you have peace of mind knowing that your plan is designed with your end goal in mind. Download the app and get started today.
Be Brave
Let’s be honest: big goals can feel scary. But does that mean we shouldn’t set them? Absolutely not.
Over the years, I have set myself many big goals in running. Some of these I have achieved, and some I have not. But does that mean I have failed? Personally, I don’t think so.
Because I still put myself out there, I still worked hard towards trying to achieve it and I showed up and tried my best. And that is really the most important thing.
So set those big goals. Be brave and push yourself. And remember, the best growth happens when we take on those big challenges that feel slightly out of reach.
How Coopah Can Help: Having the right support can make all the difference when setting those big goals, and with Coopah you have 24/7 access to our team of coaches who are on hand to help, support and advise you throughout your training plan. Whether you have a question about your plan, need that extra bit of motivation or just want to share how you are getting on, we are there for you every step of the way. Download the app and chat to your coach today.
Be Realistic
That said, whilst being brave is great, it’s also important to be honest with yourself and make sure those goals you are setting are realistic in the time frame you have;
- How far away is your event?
- How much time can you realistically commit to training each week?
- What’s your current fitness level?
For example if your dream is to run a marathon, but right now you are right at the start of your running journey, you may just need to take a step back and set yourself a smaller goal to achieve in the short term, whilst creating a long term plan to achieve this.
By setting yourself smaller, manageable goals this will also help to keep you motivated during your training as you will hopefully see progress a lot quicker, whilst knowing everything you are doing is getting you one step closer to achieving your ultimate goal.
For example your first goal could be to run your first 5km, then build up to 10km and so on.
Remember, progress in running takes time. It takes effort, hard work and commitment. We can’t always achieve everything we want to do at once, so having those long term goals and plan is a great way to keep you motivated to ensure you are always heading in the right direction.
How Coopah Can Help: With Coopah you can easily track your progress to see if you are on track to hitting your goals. Every workout will be tailored to your overall goal so you can see in real time if you are hitting your target. Download the app and start making progress from today.
Be Prepared
So here is your challenge for this week. Take some time to sit down, grab a notebook, or even the notes app on your phone, and think about your running goals. Not just the easy ones, but those big, bold, slightly scary goals too. Write them down.
Now, once you’ve got those goals in front of you, I want you to think about how you’re going to achieve them, and use the tips from this blog:
- Be Specific about what you want.
- Be Brave and aim high.
- Be Realistic about your current fitness and life commitments.
I promise you, just writing your goals down is a huge step forward. Once you’ve committed to them, you’re already on the journey. And remember, the journey itself is part of the fun.
You might hit your goal in 3 months, or 6 months, or it could be a long-term goal that takes a few years. Whatever the timeline, every time you lace up your shoes and head out the door, you’re one step closer.
So next time you’re on a run, remind yourself: every mile, every sweaty workout, every “I really don’t feel like this” moment is part of the process. Celebrate the little wins along the way, as they’re what make the big wins possible.
.jpg)
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.
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.
.jpeg)
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.
.jpeg)
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.
.jpeg)
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:
- Threshold Events
- London Landmarks Half Marathon
- Maverick Events
- Why We Run
- Women Run Series London 2025
Female Only Run Clubs
More from
Runna
Essential Cold weather kit to warm your cockles this week
OK ok, I won’t lie, I’m currently in San Francisco, as the company is on an accelerator called Y Combinator. BUT I hear from a pissed off mother and an incandescent girlfriend that I’m missing some really miserable weather back home. Sounds like everyone is battening down the hatches for a not-so-snappy cold snap.HOWEVER, I do have some quite extensive experience of training in cold weather. Not so long ago, I completed four marathons in four days in Norway; the temperatures got down to -20C! Fine, it isn’t Yukon cold — I didn’t lose a foot — unlike poor Nick Griffiths AND, I’m cautiously optimistic, even from afar, that England won’t get that cold either!Even so, here are some crucial bits of kit guaranteed to keep you warm this week!Oh and just for the record we don’t have a commercial agreement with Wiggle and this isn’t advertising — it’s just where I buy my kit!3 Golden Rules:
- Be cold when you start! You will warm up. To get this right takes a bit of practice, but think: “oh this isn’t pleasant” cold, rather than “I’m about to lose extremities to exposure” cold.
- Look after your fingers and toes
- Retain options — have things to take off and put on
Tip: Strap your running watch around the top of your gloves for easier viewing and to keep your hands a bit warmer!
- Buff
THE most key bit of kit — too hot? take it off and wrap it around your wrist. Too cold? Cover more of your face. You’ll almost certainly have one from a race but, if not, this is probably my most loved running accessary. Yes it’s a touch extravagant at £21 but you really won’t regret it.[embed]http://www.wiggle.co.uk/buff-lightweight-grey-merino-wool/[/embed]2. Base LayerAn absolute must! Don’t blow your budget on one though, and go for variety!For the weather this week, this one from Helly Hansen is the smart choice — really does the job for a lot less than the bigger brands — £23[embed]http://www.wiggle.co.uk/buff-lightweight-grey-merino-wool/[/embed]3. GlovesYou need to know your circulation for this one. Some ****ers have fantastic blood flow and a light glove will do the job. However, damn my weak veins, my fingers and toes get cold in a hot tub; I love these though and have consistently kept the feeling in the fingers. They even allow me to change my music on the go. £17[embed]http://www.wiggle.co.uk/buff-lightweight-grey-merino-wool/[/embed]
4. SocksAgain, knowing your own circulation is key! If cold footed like me, these sock from Phd are the bomb! I could even put another pair of ordinary socks over the top without any problems. Some people also love the seal skinz, though I struggled with blisters with them. Spenny at £14, but well worth it![embed]http://www.wiggle.co.uk/buff-lightweight-grey-merino-wool/[/embed]5. From left field — Arm warmersNormally the sole preserve of cyclists, I started running in my arm warmers at the end of last year and am now hooked. They keep you warm but are also small enough that if you over heat you can remove them and carry them very easily. I normally wear them for the first half of the run to make it a bit more comfortable and then take them off after 5km. I’ve been using these ones and have enjoyed them — they’re £20[embed]http://www.wiggle.co.uk/buff-lightweight-grey-merino-wool/[/embed]Now you’re all set, check out some of the events we have coming up belowVictoria Park Half Marathon, 10K & 5K — MarchWindsor & Eton 5km, 10km, 15km RunWest London Half Marathon and 10k
Smash Your Next Race in Just 12 Weeks!
Are you ready to take on the half-marathon or marathon? With 12 weeks to go until the big day, it's time to focus on your training and preparation to get you start-line ready.
Are you ready to take on the half-marathon or marathon? With 12 weeks to go until the big day, it's time to focus on your training and preparation to get you start-line ready. We've got the ultimate guide, from pacing to picking the best shoes. Let's get into it!
1) Speed Up with Tempo & Interval Runs
Train faster to race faster! Mix in Tempo runs for sustained speed and iInterval runs for short bursts. Your future self will thank you when you’re breezing past the finish line.
2) Go the Distance with Long Runs
Simulate race day with long runs that cover 75%-80% of your race distance. You'll build endurance and gain speed.
3) Don't Ignore Easy Runs
Easy does it! Run slow to run fast. These runs build endurance and keep you fresh for high-speed sessions.
4) Mix It Up with Cross-Training
Dive into cycling, swimming, or rowing to keep things interesting and injury-free.
5) Mind Your Mileage
Start low and grow! Stick to the 10% rule for increasing weekly mileage to keep those legs in top shape.
6) Rest & Recover
Your body’s a temple –—treat it like one. Prioritize sleep and consider adding mobility exercises or massages to your routine.
7) Nutrition Matters
Fuel up right. Protein for recovery, carbs for energy, and maybe a caffeine kick for that extra oomph!
8) Choose the Right Shoes
Your feet will carry you to the finish line. Make sure they’re happy in the right running shoes.
More tips on how to pick your perfect shoe HERE
9) Stay Accountable
Stick to a routine, track your progress, and consider making your training social. A deadline (like an actual race) can work wonders to motivate you through training!
10) Get a Training Plan
Want it all laid out for you? There are plenty of plans out there online, or you can try a tailored plan from a running app like Runna or even get a personal coach.
Good luck!
Inspiration. Delivered.
Sign up to receive personalised event recommendations, our monthly newsletter and the latest updates from the Let’s Do This community.