Running

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: 

• Threshold Events 
• London Landmarks Half Marathon
• Maverick Events 
• Why We Run
• Women Run Series London 2025

Female Only Run Clubs

• Club99
• WMN Run
• Runner and Stunners
• Black Girls Do Run
• It’s Time Run Club

When it comes to running, the right pair of shoes can make all the difference. But with so much technical jargon thrown around, choosing the perfect pair can feel overwhelming. Terms like "pronation," "drop," and "stack height" can leave even seasoned runners scratching their heads. With the help of Brooks, we debunk the wonderful world of jargon and help you make informed decisions about your running footwear. Whether you're a seasoned marathoner or you keep it casual, understanding these key concepts will help you to find the perfect fit for your needs. Let's simplify the world of running shoes and get you on the path to better, more comfortable runs.

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Overpronation

In episode one we learn about overpronation. Understanding overpronation is important to finding the right shoe that supports your natural gait and prevents injury. We'll break down exactly what overpronation is and show you how Brooks designs their running shoes to accommodate this style of running. Whether you're a seasoned runner or just starting out, knowing your natural gait will help you make smarter footwear choices and enhance your running experience.

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Cushioning

Next up, we dive into the world of cushioning. Discover how different cushioning technology is designed to provide the perfect balance of comfort and support, enhancing your running experience. From the soft, responsive feel to the way it protects your joints with every stride, learn how the right cushioning can make all the difference in your run.

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Trail shoes

Join us as we delve into the rugged and resilient world of trail shoes. Designed to handle the toughest terrains, trail shoes provide exceptional grip, stability, and protection. Whether you're navigating rocky paths or muddy trails, learn which trail shoes you need to ensure you stay secure and comfortable.

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Speed shoes

In this video, we explore the world of speed shoes. Discover how these lightweight, performance-driven shoes are engineered to help you achieve your fastest times. With cutting-edge technology and sleek designs, speed shoes offer the perfect blend of responsiveness and agility. Tune in to see how these shoes can give you that extra edge on race day.

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Trainer jargon

Get ready for a fun and informative session with our trainer jargon translated video! We put Brooks expert James on the spot to break down the weird and wonderful world of running shoe jargon. This rapid-fire Q&A is packed with valuable information to help you pick the next pair of shoes to elevate your runs!

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Find your perfect shoe

Hopefully you’re now equipped the navigate the world of running trainers with confidence. So what are you waiting for? Brook’s shoe finder will get you to the pair that’s right for you in just minutes

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One of the many great things about running is that you need little more than a pair of decent trainers, comfortable running clothes and a water bottle to get started. When you begin going the distance, though – endurance races, marathon training, or trail runs, for example – you’ll need to think about taking extra gear, including plenty of food, water, energy gels, suncream, a camera, and so on. Here, we look at seven key clothing and accessory staples that’ll see you through every running scenario.

1. Hydration vest - SPLURGE

For a hydration vest that goes the distance, reach for the ADV SKIN 12 by Salomon. Designed with endurance races and long-distance runners in mind, this one’s packed with practicality and promises not to weigh you down. For on-the-go water access, it carries 12 litres in the two soft bottles (included). Plus, it boasts extra space for a 1.5 litre reservoir. Not forgetting somewhere to stow your other running essentials, it features an expandable storage compartment, one back pocket, two front zipped pockets, two shoulder pockets and one stretch top pocket. What more does a run-thirsty athlete need?

2. Hydration vest – SAVE

For a budget-friendly alternative to Salomon’s vest, try this lightweight hydration pack by UTOBEST. It has space for two 350ml soft flasks to the front and is compatible with a 1.5 litre bladder to the back. Alongside the two water bottle pockets, it features one main compartment and three small storage compartments for keeping those little extras safe. Plus, with reflective strips to the front and reverse, this vest packs an extra punch when it comes to running or riding in dark conditions.

3. Running armband

Who said you can’t keep in touch on the track? A smartphone armband like this one by Ronhill says otherwise. This is the easy way to keep your phone closeby so you can run hands-free, whilst still tapping into the tech that spurs you on – whether that’s your tracking apps, favourite tunes, telephone calls, or all of the above. Simply strap it on, secure it and you’re ready to run.

4. Waist belt

A good running belt will take care of your possessions without slipping, bouncing, or chafing whilst you’re in motion. This FlipBelt is a reliable option, with its pull-on, buckle-free design and slip and bounce-free fabric. The moisture-wicking material stays soft and dry even when you’re working up a sweat, whilst four pocket openings provide the perfect drop-off for your earphones, phone, cards and cash. An internal key loop provides extra peace of mind, even amidst the most overgrown trails.

5. Triathlon tribelt

Triathletes, have you ever wished for an easy way to secure your race number in place during transitions? A triathlon belt is your answer. It’s a stretchy waist belt that buckles shut so you don’t even know it’s there and it allows you to quickly and prominently display your number during your swim, run and cycle. This ZONE3 design boasts all of the above, plus three loops to store your energy gels in. Handy.

6. Storage-ready shorts

Sure, you can slip on a decent pair of shorts and complete your run in comfort, but these men’s High Point 2-in-1 shorts by Brooks are the smart, storage-ready option for gents looking to blaze a trail. Designed especially with trail running in mind, this pair features a 360-degree waistband pocket for packing in the snacks – as well as larger items, like soft flasks. The functionality doesn’t end there. Split sides enhance your range of motion for those uphill climbs and overgrown trails are no problem, either; the superior ripstop fabric stops unwanted tears in their tracks - even in the most rugged environments.

7. Pocket leggings

Leggings with pockets are always a firm favourite with runners. Easy slip compartments offer the perfect place for cards and a phone. There’s a reason this Zero Gravity pair by Sweaty Betty have been voted “Best Leggings” in the Women’s Running Awards. Not only do they wick away sweat during intense sprints; they feature a back zipped pocket for safe storage and two side slip pockets for easy on-the-go access to your essentials. Finished with a flattering high-waisted design, adjustable waist and bum-sculpting technology, you can count on this one-and-done wonder pair to boost your running, storage and body confidence game.

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How did you first start fundraising? What was your motivation?

My brother, Graham, passed away from a rare strain of meningitis in 2019, aged 20. Since then, life hasn’t been the same for myself, my family, or  his friends. This is  something that will never make sense. Graham didn’t have any of the usual meningitis symptoms; he was fit, healthy and young. The illness took him within hours.

Why did you choose the Meningitis Research Foundation (MRF)?

Since Graham’s death, I’m committed to raising as much money as I can for the Meningitis Research Foundation and for me, raising awareness is equally as important. When you’re at university, you think you’ve got your whole life ahead of you, but meningitis can strike very quickly. I encourage everyone to look up the symptoms of meningitis. It can affect anyone at any time. Being knowledgeable about this killer disease could help save the lives of those close to you.

What support do you get from the Meningitis Research Foundation? 

The MRF are very supportive. They offer  regular fundraiser check-ins, training webinars, a Facebook group for fellow marathon runners and  of course, massage and plenty of food and drinks at the end of the marathon!

What do you get from fundraising?

The key benefit for me personally is raising awareness, so I feel like I’m making a difference. There are also other benefits I’ve found such as meeting other people who have sadly suffered similar loss. I’ve made lots of friends through running and it’s given me the chance to spend time with like-minded people.

For people starting out, what are your top tips?

You don’t have to be a runner to run a marathon. Running events are about bringing people together and doing something positive. The main thing is to enjoy it. Pushing yourself out of your comfort zone also gives you a great sense of achievement and is great for building resilience.

What are some of the most memorable ways you’ve raised money for MRF?

The Richmond Half Marathon was the first event I ran in Graham’s honour. Lots of Graham's friends and family ran it too. Most of us had never ran 5k prior to this, but everyone completed it. It was the first time I realised I could use running as a ‘force for good’, and since then I’ve ran in five events on behalf of MRF.

What are your goals for this year?

My personal running goal is aiming for a PB of sub 3hrs 25 in the 2024 TCS London Marathon . I’d better continue with the training!

My ongoing life goal is to raise both money and awareness for the Meningitis Research Foundation. So far we’ve raised over £36,000 in memory of Graham and I will continue to fundraise to defeat meningitis. If I can help raise awareness and it saves another family from going through what my family have been  through, then I will have made a difference.

I think Graham would be really proud of us. My just giving link is https://www.justgiving.com/fundraising/RyanW2024

Learn more about MRF and how you can get involved here.

Looking for fresh training motivation? Want to make a difference with your running? Signing up for a charity run may just do the trick. Other than raising money for a great cause, there are SO many reasons to get involved. Here, we take a look at why you might like to sign up for a charity run. 

Enjoy extra support

Once you’ve signed up for a charity run, you’ll find you get plenty of support from your chosen charity before, during and after the race. Each charity has its own way of supporting runners but fundraising tips, training plans and branded T-shirts are all pretty common. Some charities even offer post-race massages and parties, or waterproofs and extra kit on the day, to make sure unpredictable weather can’t rain on your parade. 

The fun of fundraising 

The joy of charity running can begin long before the start line. If you plan to go the extra mile with your fundraising, what better time to arrange a social event and help spread the word? Whilst pre-run fundraising events aren’t a requirement, they’re the perfect excuse to get creative, get your friends together and get your sponsorship form filled. 

The roar of the crowd

Most charities have designated cheering points where supporters can give you an extra-loud cheer and shout out your name on the way past. They’ll usually direct your friends and family here, too, so they can get a good view. A roar of cheers from family, friends and other supporters will have you feeling like a superhero for the day. 

Make a positive difference

Lacking motivation? Nothing gets you up and running like making a difference to a cause you care about. When you’re on those last few miles and your energy might be flagging, the thought of running for a charity close to your heart will help spur you on to the finish line. This is your moment to give something back. 

Raise awareness

With lots of spectators and even the chance of media coverage, marathons and other running events are the perfect place to spread the word about your chosen charity. Plus, any fundraising efforts in the lead-up to the event provide a precious opportunity to chat to your sponsors about how your charity makes a difference. 

Raise extra money through Gift Aid

If your sponsors are UK tax payers and fill out a few extra details on your sponsorship form,  the charity you’re running for can claim tax relief, which puts even more money into the charity pot. This is known as Gift Aid and makes a huge difference to your fundraising efforts. 

Reach your goals

Training for a charity run will boost your fitness, help you to set and achieve new personal bests and give you motivation to achieve your goals. On those days when you’d rather snuggle back down under the duvet, having your charity at the heart of your training will give you a good reason to get up and achieve great things. 

Socialise and have fun 

You can always count on a charity event to play host to all sorts of weird and wonderful costumes and of course, plenty of fun. They’re also a great opportunity to network with like-minded people and make friends. The positive atmosphere and sense of camaraderie at these events can be addictive.  

The charity runner’s high

There’s the runner’s high and then there’s the charity runner’s high. Can you imagine completing the race and thinking about how all your hard work will help to change lives? Not much can beat that finish-line feeling after a charity run. 

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From swanky running socks to backpacks and running assessments, there’s no need to check this list twice – we’ve rounded up the best gifts for runners and cyclists, with a wishlist made by our team of running experts. Look no further for the ultimate present inspo from the Let's Do This team.

The ultimate running backpack - Venturelite 18

"I'm looking for a new running backpack for work and to hit the trails at the weekend and this Venturelite 18 pack looks like it covers all bases".

Oscar, LDT Team member

A triathlon-ready racebelt - Zone3 racebelt

"This is my favourite little upgrade to my running / triathlon race kit. It's great for holding my bib number so I don't have to poke holes in my favourite tops or risk poking myself with those dreaded safety pins! Plus it's great to keep my gels handy, and easy to take on/off (especially during the many kit changes during a triathlon!).

Steph, LDT Team member

Some swanky running socks - Satisfy running socks

"When it comes to Christmas presents, I love using them as an excuse to add a little luxury to 'standard' items that I use every day. And who doesn't love swanky running socks?! At £50 a pair, they are definitely on the expensive side, but they are so soft and cushioned - I'm hooked!"

Sam, LDT Team member

Marathon-training trainers - Brooks Ghost Max

I've signed up for my first ultra next year (!), so I'm really looking to up my cushioning game given all the miles I'll be doing! And the new Brooks Ghost Max look perfect for this.

Lisa, LDT Team member

Running-worthy bobble hat - Ronhill bobble hat

"I've always found winter hats to be very functional and plain – not only does this look fantastic it looks like it'll keep my head warm for days. And who wouldn't want a reflective bobble to keep you seen on dark winter days."

Sim, LDT Team member

A lux waterproof running jacket - Soar All Weather jacket

"It's dark, it's cold and there's a chance that it's raining sideways. Running in winter sucks, so if there's anything that makes it easier or more comfortable I'm in. SOAR's All weather jacket looks incredible. Breathable, warm and insulated. Sure, it's pricey but I've always found SOAR to deliver in terms of performance and durability."

Luke, LDT Team member

Personalised race-day tags

"The perect motivation when you lace up your shoes to go for a run"

Harry, LDT Team member

Cosy Running Gloves - Trailheads power gloves

"There is nothing worse than chilly fingers on a run"

James, LDT Team member

Cross Country Running Spikes - Nike Zoom Dragonfly

"It’s been very wet already for XC season and my current spikes have a huge hole in the top of them - time to be treated to a new pair!

Simon, LDT Team member

Massage gun - Recovapro SE 1.0 Massage Gun

Steph D, LDT Team member

Shining a light on you – our incredible community members. We’re sharing your amazing stories, training tips, hacks and more. These inspire us all to keep showing up on the track, road, bike, or in the water.

This month we're talking to Esme - a runner from London, who rekindled her love of running in lockdown and has never looked back.

A bit about you:

What’s your story? How did you get into running?

I have a similar story to a lot of people - I started running during lockdown. I was a keen runner as a kid, competing in athletics and cross country at a regional level, but I only fell in love with the sport when I was older.

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What’s your favourite thing about running?

For me, running is a huge part of my life and allows me to be a happy, functional person. I love many sports, but the runner's high is incomparable to anything else.

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What’s your favourite running route? (We’re always looking for new recommendations!)

Running around the Queen Elizabeth Olympic Park in Stratford

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What’s your best piece of advice for anyone starting out with running?

Variety! It’s really easy to fall into the trap of running the same distance, at the same pace every time you lace up.

Run to how you’re feeling and don’t limit yourself to the same 5k route!

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Best running training hack?

Have your running kit laid out (or easy to find) for the days when you don’t feel like it. Don’t overthink it. Just get dressed and soon you’ll be out the door.

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What’s in your training belt / backpack?

I love running with a vest for any longer runs and you can guarantee it will always be filled with snacks, and an emergency packet of sweets.

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Any pre or post-training rituals?

I’m still working on my post-run routine and I am by no means perfect at it but I do have a couple rules. E.g. don’t sit down when you get back from a big run or you won’t be moving for a while.

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You and events:

What event(s) are you most looking forward to doing next?

My next big event is UTS (a UTMB race in Snowdonia). I’ve covered the distance before, but the biggest challenge will be the elevation — over 3000m 😳

If money and distance were no object, what event would you love to take part in?

If money were no object, I would gather my friends and set off to run around the coast of Europe, just for the adventure. I'd love to see how far we'd make it and raise money for charity along the way.

Best event you’ve done?

My favourite ever event was Cambridge Half! It was the perfect race for me and I achieved a big personal best as a bonus.

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Quick-fire round:

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Best running song?

Dancing in the Dark by Bruce Springsteen

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Favourite pre or post-run snack?

Pre-run: Bagel, peanut butter and a banana.

Post-run: Protein shake and anything / everything in the fridge.

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Morning or evening run?

Evening

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Trainer of choice?

Vaporfly 3 Nike

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Best running product or accessory?

The COROS watch

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Music, podcasts, or nothing at all?

Nothing at all!

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Favourite supporting exercise for running?

Calf raises

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Favourite running app?

Strava

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Describe your ideal rest day in emojis… 3,2,1, go!

☕🚶🥐🐶🧑🍳🛏️

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In one word, what motivates you?

Achievements

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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.

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p.s. grab 2 weeks free with Runna, the No. 1 rated training app, with the code LETSDOTHIS.

Join now.

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