Running

No matter how long you’ve been running for, it’s worth reminding yourself that the way you run matters — although of course if you’ve had running injuries in the past you’re probably well versed in them. If you’re a newcomer to the running world, you’ll work faster, more efficiently, and more safely if you make sure you have good running form.

1. Look ahead

Don’t do the natural thing and look down at the ground when you run. You want to look about 10–20 feet in front, but at the same time keep your chin tucked in. That way you’ll stay safe from passing lampposts and cars, and you’ll see the view if there is one. It also just helps in giving you better running form by straightening out your back and neck.

2. Keep yourself straight and lean forwards

Good running posture involves a straight back, low and loose shoulders, and keeping your head up without straining your neck forwards. Staying upright should open your chest and help you breathe properly. You can then lean forwards and run faster and more easily.

3. Keep your arms bent at waist height

With your hands in a loose fist, your arms should be relaxed at the waist in a 90 degree angle. Let them swing back and forth from the shoulder joint (rather than the elbow) and avoid letting them cross your body. Their movement should help push you forward without being out of control.

4. Keep yourself loose and relaxed

Staying loose is key to preventing tension. If your shoulders start rising towards your ears or your fists begin to clench just shake yourself out whilst running. Especially if you’re running downhill you should let your arms loose to stabilise your movement.

5. Try to land in the middle of your feet

If you land on the front of your toes you’re putting your calves to work and you’re more likely to get Shin Splints. It’s also a pretty inefficient way to run as it will encourage bouncing. But if you land an your heel you’ll slow yourself down and risk Runner’s Knee. So landing in the middle of your foot and rolling onto your toes is the best way forwards (literally). If you’re struggling, barefoot running naturally guides you to landing in the middle so could be a good way to practice.

6. Keep your strides short

Long lunges are not necessary. Light, short steps will help you land in the middle of your foot. Your feet will stay beneath you rather than well in front and it will also lessen the impact of your strides. Aiming for 180 strides a minute sounds impossible — but even if it is then at least you will do more than normal so it’s worth a try.

7. Don’t bounce

Bouncing wastes unnecessary energy and makes it harsher on your knees as you have further to ‘fall’. If you keep your strides low it will also help keeping your strides short and light.

8. Keep checks on yourself

Set yourself up in the habit of checking your running posture and style. You can set yourself milestones throughout your run as monitoring reminders. If you’re running with a partner, you can both try and encourage each other. Hopefully after a while it will become second nature and you will be running as efficiently and as well as possible.

Tips and tricks for tackling your first marathon running race.

So you’ve decided to run a marathon. 26 miles is a very long way and not just something that can be done on a whim. Here’s a list of do’s and don’ts to help you conquer this momentous challenge.

Talk to people.

You’re not the first person to run a marathon and you certainly won’t be the last! So don’t be afraid to ask someone for advice. Seasoned marathon runners will have a vast vault of tips and tricks to give you a more personal insight into the challenge you’re taking on.

Check you’ve got the right gear.

You may not think it but running equipment requires more thought than you’d think. As part of your training, you will want to work out what clothes you feel most comfortable running in.

Running shoes especially can contribute massively to your enjoyment on the run. Do lots of research to ensure that the shoes you run in have the right amount of support and are comfortable enough that you would be happy to spend 4–6 hours running in them.

Check out this handy guide on all the other equipment you may need to tackling the 26 mile beast!

Train!

Make sure you’re physically and mentally prepared. You should start your training at least 16 weeks before the big day to give your body enough time to get accustomed to running for such a distance.

Make sure you taper for 3–5 days before your marathon. You won’t lose any fitness or conditioning in this time and the last thing you want to do is go into a huge run with fatigued legs!

A short and gentle run the day before your marathon is also a good way to calm any last minute nerves and relieve any tension in your legs from your training.

Event prep.

You’ll need to make sure that you’re got all your logistics sorted before you leave the house. Do lots of research on the event website so you know exactly when and where you have to be to ensure you don’t get left behind!

Make sure you plan your travel to the start line so you can get there in plenty of time. The last thing you want to do is get to the start line with 5 minutes to spare and no time to relax and compose yourself before the big run.

Plan your run.

If your training has all gone to plan, you’ll know what sort of performance you can produce on the day. Set yourself a realistic goal and plan how you can achieve it. You don’t want to go off too fast and risk expending all energy in the first few miles of the race and then not being able to complete the run. But at the same time, you don’t want to finish the run with energy to spare. Leave everything out on the course! It also helps if you have a running buddy so you can stay with each other and keep one another on pace.

‘Don’t be an idiot in the first half, don’t be a wimp in the second’

Let's Do This Co-founder, Sam Browne

Fuel.

You wouldn’t go for a long drive without properly fuelling up your car, so don’t treat your body any differently. Running nutrition is crucial to ensuring a comfortable and sustainable run. Many runners will eat too much on the night before the run — this can be counterproductive! The trick is to have your last big meal 36 hours before the big run so that your body has time to process it and get all the energy from it.

Carbs are key. This means lots of pasta and potatoes and rice to make sure you give your body all the energy it needs to complete your marathon.

Your final dinner before the run should just be a normal balanced meal, meaning a healthy combo of protein, carbs and some fats. You’ll also want to avoid caffeine and alcohol or other drinks that will dehydrate you or interrupt your important final sleep.

Enjoy it!

And last but not least, enjoy it. The atmosphere at these events is always electric. Try not to be too nervous, you won’t be only first-timer so don’t get intimidated by all the keen beans. So just stay positive, believe in yourself and enjoy it. Good luck!

How to enjoy your run and start feeling like a runner

When I tell people I’ve just gone for a 30 kilometer run and loved it, the two most common answers I get in response are:“I wish I liked running”and“That sounds awful”.If you like the idea of running but you find running too painful, feel lethargic, or can’t get the motivation you need, here are five top tips to get you out the door and back with a big smile on your face.

1. Throw away your first mile

The biggest mistake most runners (beginners and experienced alike) make is to go too fast too soon. When you start a run, your muscles require more oxygen, but your heart and blood vessels need time to respond to the increased demand. This means that for a while, you are working anaerobically (your muscles are turning glucose into fuel without oxygen), which is an uncomfortable process.Next time you head out for a run, spend the first five or ten minutes easing into the run.

2. If you’re in a lot of pain, you’re going too fast

If you’re finding that each step is a struggle and you are simply counting down the distance back to your house, you are running too fast. Try running a little bit slower, at a pace where you can hold a thought that is not simply ‘I am tired and want to go home’. If you’ve reached the right pace, you’ll find your brain starts to wander, and, with your higher levels of endorphins, it usually wanders to very happy places.

3. Have fun with intervals

Now that you’re running at a far more sustainable pace, you can start having fun with intervals. Pick out a tree in the distance, and pick up your pace until you get there. Instead of starting at a sprint, start by lengthening your strides (taking bigger steps) and gradually picking up the pace, aiming to reach a sprint before you get to your end point. Once you’ve reached the tree, slow right back down (but try not to stop), and focus on your breathing as you work your way back to the sutainable pace you’d found before. Repeat as many or as few times as you’d like during your run.

4. Run at sunrise or sunset

There is something very magical about running as the sun is rising. As you head out, streets will be quiet, parks will be empty, and birds will be singing (yes, you can even hear birds in London if you’re up early enough!). As you’re running, the city will wake up around you, and by the time you get home you will feel like you got a little bit more of the day than anyone else. Breakfast will also taste amazing.Sunsets are fun too —try to find a hill near your house or work, and head up to the top of it to watch the sun set over your town. The run back down will feel cool and breezy, and you’ll be left with quite a high.

5. Run with pals

Everything is more fun when you’re with friends. Running with a buddy will not only motivate you to actually put on those running shoes, but if you’re talking during your run you’ll also be forced to run at a sustainable, aerobic pace, which you’ll see is far more comfortable and fun!Remember, you don’t need to run fast or far to be a runner.Slow down, ignore others around you, make the most of nature, and you’ll find yourself buzzing to get out on your next run.

There are some things that people only know after actually running a half marathon. Other things just don’t cross anyone’s mind beforehand. So here are a few pointers that might help you avoid any unwanted surprises on race day.

1. Your running time won’t be double a 10k

Even if you’ve already completed a running event like a 10k before, don’t expect to just double your time for a half marathon. It’s a completely different kind of race, and obviously your endurance has to run out at some point.

2. Training for a half marathon doesn’t require you to have already run the whole thing

There is absolutely nothing to worry about if you haven’t run 13.1 miles in your half marathon training. It’s actually expected. If you can do between 10 and 11 miles then you will be fine.

3. Walking is fine

Walking in your half marathon is nothing to be ashamed of. You’re doing an absolute trek of a run, and you are allowed a rest at times.

4. You can go for a short run the day before (if you want)

If you have a bit of pent up energy it’s fine if you need to head out for a quick 20 minute jog the day before your half marathon. Don’t necessarily push yourself but if you think it’ll help then go for it.

5. It’s not a big deal if you don’t sleep well the night before

Most people don’t manage to sleep well when they’re nervous. So it’s likely that people have smashed their timings and races on less than a full night as well. Aim on sleeping well the night before that and you’ll be fine.

6. They’ll tell you not to listen to music

The race organisers will probably tell you that music is forbidden. But if you’re a rule abiding citizen you’ll probably kick yourself when you see everyone else with their headphones plugged in. Just be careful to take them out when road running.

7. You have to forget your ego

People will pass you. People who you don’t think ‘should’ be passing you. But you can’t let it worry you. Everyone has their own strong points in a race — especially one as long as a half marathon. Or maybe they really are just better than you or have done a bit more specific endurance half marathon training. Don’t let them dictate how fast you run though as it might jeopardise your race.

8. You’ll get to a point where it really is tough

Lots of people cite mile 10 as the marker point in a half marathon for when it gets really bad. Wherever it is for you, if you know it’s coming you can know it’s not because you’re not fit or fast enough. Remember that and push through.

9. There will be a great atmosphere

Enjoy it. It will feel absolutely amazing having people cheer you on. But at the same time try not to get carried away with it. Don’t go at a pace that you can’t manage just because the crowds are egging you on.

10. You need to think about warm clothes

Before and after it’s worth making sure you keep yourself warm. A pretty good running tip is to do a bit of charity shopping beforehand. You can throw away your outer layers as you are running. Just make sure you are met by somebody at the finish line who will give you something else to wear.

Even for people who are not really sure they have the time to make the journey all the way to their nearest trail, or who already like the routes they currently run on, there are always reasons why joining the trail running movement could make an already much-loved sport that bit better for you.

1. It’s better for your body

Most runners have had running injuries in their time. And while trail running will have its own dangers (it’s uneven terrain after all), the naturally softer and lower impact ground will give your knees a huge amount of relief. The changing terrain of trail running will distribute muscle stress on more parts of your body — you’ll be less likely to overuse just one as you might whilst road-running, and you’ll definitely reap the benefits of it.

2. Trail runs are often beautiful

Compared to the gym, running outdoors at all is a privilege. Running somewhere beautiful is another thing and trail running is one step further in that direction. It may take you that little bit more time, but it’s utterly worth it for every glance to the horizon you have. There are hundreds of different trail runs, and, unlike city streets, they’ll offer you something different each time. It really is a beautiful variety.

3. You’ll be in nature

There are a lot of city livers that don’t really manage to get out of the bustle of it that often. It’s too easy to underestimate the effects that a trip away — even just for a day — to somewhere that tastes, smells and looks clean and natural. Heading off to a trail for a run will leave you to your own devices, and give you the much needed rest from the constant pressures of everyday life.

4. It’s something new

Trail running is a completely new kind of challenge. The running style is different, the impact on your body is different, and the scenery is different. And every single time it’s different. You’ll never know quite what to expect, but there will always be a sense of adventure in it.

5. A trail run is pressure free

A lot of people get anxious before running a race (or just training) in busy places. Whether it’s about their time, what they are wearing and how they look most of that slips away in trail running. You’re free from the crowds, the passer-bys and a judgmental stop-clock.

6. There’s a friendly atmosphere amongst trail runners

With less people running alongside you, and not many around, there is just an instinctively friendly atmosphere that goes with trail running. There’s an absolute connection and sense of achievement between runners, as they tread the path to fulfilling shared aims and interests — and no doubt take a break from hectic lives left behind.

7. It’s an amazing excuse to travel

There’s something so justifiable about travelling for the purpose of sport. Whether it’s to compete or just check out a particular trail, you can travel the country (and maybe the world) to see new sights and run new paths. And hopefully guilt free too.

It’s finally the weekend and you’re keen to find something fun and exciting to do now you’ve got the whole family together. Finding family friendly running events fits the bill, and will (hopefully) tire out your kids a little bit to give you a rest too!

1. (The) Big Fun Run

The Big Fun Run is. big. and. fun. And for cancer research. It is definitely family friendly and definitely for a great cause. It’s a pretty simple 5k — it’s not timed, and you don’t even need to run. You can wear anything at all, come in a big group or a little group, do it to raise awareness for charity or to take your kids out for the day. It’s free for under 5s, you can take a pram, and you’ll all get a medal at the end of it. Be accepted by a charity on the booking form and they’ll even cover your entry costs. In a few words, it’s either cheap or charitable, and always cheerful. So dress up or don’t, but find one of the 20 Big Fun Runs near you between July and October. Have a look at https://www.bigfunrun.com/ if you fancy more info.

2. The Color Run™

The Color Run is known as the ‘Happiest 5k On The Planet’. And this family run really has an atmosphere that lives up to it’s reputation. It’s supported by volunteers and raises money for charity. It’s an untimed 5k run, walk or (as they suggest on their website) a skip and dance to a colour sprayed finish line. You’ll get covered in coloured powder by (happy) people throughout the event. Under 5s can enter the ‘Little Colour Runner’ and teams of 4+ get discounts. It’s a unique experience that’ll give you a photo second to none. And it’s an amazing thing to do with a family. So, join in and support The Color Run and their partnership with #TeamNSPCC. Check it out at https://thecolorrun.co.uk/.

3. Inflatable 5K

Inflatable 5k running events are all obstacle courses (and unsurprisingly full of inflatables). It’s the UK’s biggest obstacle run, has different themed obstacles (all fully detailed online) and will give you and your kids a pretty awesome family run experience. You just need one adult for three kids and you’re good to go find one of the many events that are all around the UK and throughout the year. At Christmas you can even dress up and run the Santa Run with hundreds of other suited-up red runners, and for Halloween you can enter the much-loved Survival Run Inflatable 5k. You can be either zombie or victim and you’ll be given severed limbs and enough (fake) blood to cause a bit of a stir with your Zombie entry form (so long as you’re over 18). This family run is a different kind of day out, but one your kids will love. But whether holiday season or not, the obstacles are amazing, so go ahead and book your first one here: https://www.ukrunningevents.co.uk/.

4. Bubble Rush

This time it’s not just about colour, but coloured bubbles. From April to October you can find Bubble Rush 5k runs pretty much every week. And it’s just as family friendly. Even while you’re pushing your way through a foam filled course, it still manages to cater for wheelchairs, prams and kids of all ages. In also helping local hospices with funds raised, it makes pushing through a 4ft bubble bath more than just a fun run. They’re all around, and all very, very good events. Again there’s no time limit — you’d probably struggle to run anyway, and let’s face it, you probably want to make it last as long as possible.

5. Mini Military Mud Run

It can be a 3, 5 or a 9k. It doesn’t matter how good you are at sport. What does matter though is if you’re not prepared to get very, very muddy. This mud run obstacle course is, as ‘mini’ suggests, for children. But it’s also one that the whole family can take part in too. So, as long as you are older than 3 and a half you can turn up (although we reckon this time definitely with your parents). The whole family can camp together for only £15 per tent pitched, and there’s music and a bar in July and September for some parental relaxation in the evenings. Not just one of the best fun runs, it could be the most amazing family weekend as well.

Some Running Tips

1. Increase your mileage slowly

Especially for new runners, a 10% increase in mileage per week is a safe start. Running injuries like shin splints (throbbing pains in shins) turns up as 15% of all cases in beginners, and is usually a result of over-training. Follow your running training plan to get the right increase and pay attention to rest days.

2. Take care when buying running shoes

The right running shoes are pretty key. They can be expensive, but so is paying for a physical therapist. It will completely change your running training experience. Shoes that fit well and can absorb impact in the right way are definitely worth the investment. Specialist sports shops will be able to video and measure your gait (the way you walk or run). They can help you choose shoes that you feel comfortable in and that will be good for you in the long term, minimising your chance of a running injury.

3. Look into low-impact running training

Running on concrete can wreck your knees. 40% of running injuries affect the knee, and ‘Runner’s Knee’ is up there for the most common. Pavement or downhill running will likely cause pain behind, around, or on the front of the knee. Even running on tarmac or asphalt is better for your knees, but of course trail or grass running will give you the softest landing. Cycling, swimming and cross-training also gives opportunities for fitness training that require no impact at all.

4. Stop running when in pain

Even though you definitely won’t want to, when you have joint or muscle pain, stop running. Usually runners feel pain in the knee and shin areas, and it’s better to rest and hopefully check it out than carry on straight away. Do some Googling, see a physical therapist (etc.) and follow their advice. You can do some of the low-impact running training above until you feel comfortable to run again.

5. How to deal with running pain

You can follow some basic tips that’ll stop your running injury from getting worse. Sleeping with your legs elevated, taking ibuprofen and using a compression (a tubigrip or other) to reduce swelling, and icing several times a day is a good start. You can also try to include body strengthening exercises into your running training plan — for both your core and lower body. Both will make you less vulnerable to recurring running injuries.

6. Warm-up and Cool-down

Warming up by stretching and dynamic movements beforehand can stop you twinging something while running. Cooling down though is just as important if you want to avoid tight muscles and stiffness. After a couple of stretches, you can loosen out your muscles post-run by foam rolling. Pay attention to your preparation and running recovery and you’ll prevent at least some running injuries.

7. Listen to your body

Most runners will probably know when they are pushing their bodies too hard. It’s difficult to pay attention to the signs though when training gives you the boost it does, and your running event is coming up. But, it will always be better to be able to run the next race than to push yourself over the limit this time. Take it slow and listen to your body — signing up to that running event can still be the best decision you ever made.

There are a whole load of running events to choose from. If you feel like you need a bit of guidance, then have a read of this to help. Whichever you go for, it’s just great you’re taking part.

Running a 5k is a great starting point. It is short enough that you can gently ease yourself into training and it shouldn’t matter how fit you are at the start. Hopefully it won’t be too rushed and you are unlikely to risk an injury by doing too much.

A 10k is not too time consuming, but a little bit of training is advisable. So you can find the running motivation to keep fit and do some running each week. Hopefully it is the kind of running training that will just make itself part of your life, so after you’ve completed your 10k you are still keen to carry on.

While training for a Half Marathon shouldn’t be too time-consuming, it’s still a step up from what you might normally be running. You can hopefully find the time to train for it without having to sacrifice your social life or make big dietary changes. The days are long and weekends are there for a reason.

If you are prepared to give up time to dedicate to any running events, then presumably you have thought about a Marathon. That itself suggests you’re capable. Most take place on roads in cities, and there should be a great atmosphere as thousands of fellow runners complete it with you.

Trail running meets extreme long-distance running and there’s the Ultra Marathon. It’s safer for your knees, it’s an insane achievement, and it’s got it’s own intimate atmosphere. Give up only a fraction more time, travel outside the city and go running in the hills and mountains.

Want to get into running events but don’t know where to start?

Check out our handy list of fun and friendly running events and races that beginners can get stuck into.

ParkRun UK

Location: Nationwide

Date: EVERY Saturday

Link: http://www.parkrun.org.uk/

ParkRun is the perfect way to get into running events. They happen all over the country at 9am every Saturday. Although they are a timed 5k run, there’s no pressure or overbearing competitive nature and are great for if you’re looking to get fit, get into competitive running, or just looking for some way of dragging yourself out of bed on a lazy Saturday morning. Best thing about it, it’s totally free!

Find your local ParkRun here.

Chase the Sun

Location: Various, London

Date: Various

Link: https://www.letsdothis.com/o/runthrough-69173

Similar to ParkRun but less frequent, Chase the Sun runs happen all over London in parks such as Hyde Park, Crystal Palace, the Olympic Park and many more. Again with a friendly and non-competitive nature, you can do either a 5k or 10k run at your own pace without the pressure of professionals shooting past you!

The Big Fun Run Series

Location: Nationwide

Date: Throughout the Summer

Link: https://www.letsdothis.com/o/big-fun-run-25643

The Big Fun Run series is a series untimed 5k fun runs at 20 different locations all over the UK. The series is strictly for fun and to have fun while taking relaxed exercise. Since they’re untimed, there’s no pressure or competitive nature and everyone can run their 5000m in their own time. Suitable for all the family, the Big Fun Run series is perfect for anyone who wants to do a little bit of exercise while raising a bit of money in the process, so it’s good for the body and good for the conscience!

Great Manchester Run

Location: ManchesterDate: 28th May 2018

Link: https://www.letsdothis.com/e/great-manchester-run-18127

Perfect for those of any fitness level, the Great Manchester Run features both a 10k and half marathon to cater to all athletic abilities. Make your way around the heart of Manchester, spurred on by amazing musical entertainment, during this celebration of sport and community often seen as an all day running party around the city! You’ll pass by famous landmarks like the Old Trafford footy stadium and even past the well-known Coronation Streetcobbles.

Vitality London 10,000

Location: London

Link: https://www.letsdothis.com/e/vitality-london-10000-18139

Much like the above race, the London 10,000 is a very well organised and fun race that can be completed at any speed, whether you’re going for a new personal best or just looking for a challenge, this is a flat and fast course for all fitness levels and abilities. The course starts and finishes in the lovely, green St. James’s Park and is clearly maked at every kilometre so you know exactly where you are and if you’re on track to your goal!

Simplyhealth Great South Run

Location: Portsmouth

Link: https://www.letsdothis.com/e/great-south-run-5k-junior-mini-16882

Last on our list is the Great South Run. If you’re already completed a few 10k’s but don’t think you’ve got it in you to complete a half marathon, then why not meet halfway and do the Great South Run! With a flat 10 mile course, starting and finishing on the beautiful Southsea seafront, and with special permission to run past the historic HMS Victory and the Mary Rose, the Great South Run is a brilliantly organised and well-run event which has become widely known as one of the world’s premier 10 mile road races.