Running

FITNESS AND ENDURANCE SPORTS ARE MORE ACCESSIBLE THAN EVER; WHETHER YOU’RE RUNNING A MARATHON ON YOUR BALCONY OR JUST TRYING TO SQUEEZE IN 10,000 DAILY STEPS, IT’S NEVER BEEN EASIER TO TRACK YOUR PROGRESS WITH WEARABLE TECHNOLOGY.

Not all running watches are created equal: there are huge variations in functionality, compatibility with 3rd party apps, battery life, weight, design, and pretty much every other variable one can think of.

With such diversity in the market and seemingly endless iterations of the evergreen smartwatch, it can be hard to decide which one is right for you. Whether you’re in the market for a swish timepiece that’ll let you plan a 50 mile bike ride whilst you answer WhatsApp messages, or a simpler bit of kit to track your resting heart rate and changes in VO₂ max, picking the right device comes down to tailoring it to your specific needs.

FITBIT VERSA 2 – £199.99/$199.95

Fitbit are the doyenne of wearable technology, having branched out from clip on sleep and step trackers to full blown smart watches over the last decade. The Versa 2 is Fitbit’s answer to the Apple Watch, right down to the iconic square design, but at a more accessible price. Unlike other Fitbit offerings, the Versa 2 supports 3rd party apps and even enables contactless payment via device, it also supports on-device music storage and – unlike the Apple Watch – has native sleep tracking. However, what the Versa 2 succeeds at in being a jack-of-all-trades it fails by being a master of none: multiple other smartwatches perform the same functions as the Versa 2 with better integration with smartphones. Another drawback is that it lacks a GPS chip and relies on your phone’s GPS so potentially it isn’t the tracker of choice for hardcore endurance sports enthusiasts. This being said, it’s still a great entry level running watch for those looking for something more reasonably priced.

Ideal race: Richmond Runfest 10K
Our rating: 6/10

APPLE WATCH SERIES 5 – £399.99/$399

Apple produces phenomenally popular timepieces, outselling the entire Swiss watch industry in 2019. First launched in 2015, Apple have quickly eclipsed competitors by producing everything-but-the-kitchen-sink devices. With the notable lack of any native sleep tracking apps, and the ability to receive regular notifications from iPhones, the Apple Watch is perhaps better suited for those looking to stay connected and less concerned with tracking recovery.

Smaller and lighter than the Series 3, the Apple Watch Series 5 has ironed out some of the creases found in earlier devices and introduced new features. The new always on display which is useful for keeping track of time during workouts – something which was notably absent from earlier generations. Other interesting additions to WatchOS 6 is the Noise app, which warns wearers when they enter noisy environments, and advanced haptic feedback making the device itself much more responsive.

Ideal race: San Francisco Half Marathon
Our rating: 7.5/10

POLAR IGNITE – £174.50/$229.95

The Polar Ignite is a sleek smartwatch that falls at the lower end of the price range, competing with the Apple Watch Series 3 and Fitbit Versa, whilst aiming to provide the features of a higher-end watch. Both the Nightly Recharge (similar to the Garmin’s Body Battery) and the FitSpark virtual coach are used to tailor workout programmes for the wearer and definitely are ahead of the game in terms of bespoke exercise recommendation. One small drawback, however, is the lack of GPS accuracy, which is disappointing, and a relative lack of responsivity to haptic feedback. However, unlike the Fitbit Versa, the Polar Ignite’s GPS system is inbuilt rather than reliant on a phone, making it that little bit easier to track runs and rides on the go.

Ideal race: Superfeet Sandman Triathlon & Duathlon
Our rating: 8/10

GARMIN FĒNIX 6 – £699.99/$799.99

Garmin are a household name, having been producing GPS technology for the past 30 years. From handheld GPS eTrex devices to multisport smartwatches like the Fenix 6. The Fenix 6 is a top end smartwatch, promising to build on Garmin’s previous smartwatch offerings and add a host of new features – and it does that. An excellent choice for those who are really serious about fitness, the Fenix 6 offers amazing GPS accuracy, colour topographic map displays, a 46 day battery life when set to ‘expedition mode’, and a sensitive barometric altimeter for the serious hikers among us. The only slight drawback is that it is absolutely enormous, maybe a little too heavy to be watch of choice for those in the market for something a little more lightweight. This being said, the Fenix 6 provides all sorts of advanced training metrics and trip-routing which makes it perfect for serious trail runners and those tackling ultra distances.

Ideal race: Snowdonia Trail Ultra Marathon
Our rating: 9.5/10

CASIO PRO-TREK WSD-F30 – £449/$549

The Casio Pro-Trek WSD-F30 is tough, as in tested to military spec for temperature shock and waterproof to 50m tough, making it the most outdoorsy watch listed in this article. The design itself harks back to Casio W-Series and G-Shock watches. More suited to hikers than gym bunnies, the WSD-F30 doesn’t have any HR or sleep tracking capabilities but instead focuses on tracking trekking, kayaking, and a host of other outdoors activities. What is slightly confusing though is the relatively poor battery life; the WSD-F30 will last maybe 48 hours in the woods which is fine for tackling the Manitou Incline but less useful for mammoth treks like the Annapurna Circuit. On a more positive note, the barometric altimeter is incredibly useful for adjusting training to altitude, the GLONASS-GPS-Galileo system ensures accurate coverage, and magnetic declination calibration makes for an accurate compass which comes in handy if you’ve taken the wrong turn on your trail.

Ideal race: Santa Barbara Red Rock Endurance Run
Our rating: 7/10

GARMIN FORERUNNER 945 – £519.99/$599.99

With the Forerunner 945 Garmin kept everything that was right about the 935 – the design, the feel, more metrics than you can shake a trekking pole at – and totally revamped the innards, providing a plethora of next-generation features such as a pulse oximeter, Garmin Pay, and support for music storage and playback via Spotify. The Elevate HR sensor improves upon the accuracy of previous Garmin HR sensors – even when tracking underwater – and seeks to strike the balance between a solid running watch with GPS navigation (with added GLONASS and Galileo support) and an everyday smartwatch to free wearers from their phones. The wide variety of sport modes available – encompassing everything from yoga to snowboarding – makes it a great all-round sport watch for multidisciplinarians.

Ideal race: Wild Tri
Our rating: 10/10

SUUNTO 9 BARO – £539/$549

The Finns are known for producing some of the most durable tech in the industry – we’ve all seen the jokes about indestructible Nokia 3210s – and the Suunto 9 Baro is no exception. Suunto have made battery life management their forte, and the 9 Baro can track up to 120 hours of continuous running, miles ahead of Garmin’s 32 hour maximum. This watch is most definitely geared towards ultra runners, with the ability to sync with Suunto Planner for route creation, allowing for easy navigation during long distance outings; the navigation app also uses a barometric altimeter to track elevation gain. Unique battery management modes with real time battery-life stats allow wearers to adjust settings to ensure the most useful balance, for them, between performance and longevity. Another useful addition to the Suunto 9 Baro is FusedTrack, which aims to provide GPS data in areas where there is no existing data (yes, you read that correctly) by using the accelerometer and altimeter to fill in the gaps and it does so to a surprisingly accurate degree. Suunto are evidently appealing to a niche audience, so maybe this isn’t the perfect device for career cyclists and triathletes, but it does absolutely fit the bill for those among us whose idea of heaven is a 250mi race through a desert.

Ideal race: Ultra X Jordan
Our rating: 9/10

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If you’ve signed up for a 10k race and you’ve set yourself the goal of getting a new PB, it’ll be important to do your preparation. We’ve got you covered, with our top tips through every step of the process so you’ll be getting plenty of kudos by the time you complete the 6.2 miles and cross that finish line. 

Find your next 10k event

Before you start:

1. Plan

Work out what level you’re at now, how long you’ve got until race day, what level you want to be by race day, and how you’re going to get there. Everyone is different, so will require a different strategy, but you’ll be much more motivated to get out of bed each morning if you have a schedule to hold you accountable. 

2. Kit

It’s important that you don’t try anything new on race day. So this means you should do as much of your training as possible with exactly the same kit that you’ll be running the race in. That means there’s no risk of ill-fitting trainers or chafing running tops. It might also mean pre-preparing a killer playlist to spur you on. 

3. Nutrition

You might not be taking on any food during the race, but you should practice running with water or an energy drink, so you know how your body reacts. Similarly, get used to the same pre-run meal, such as porridge, granola and yoghurt, or bananas. You’ll want to discover what works best for you well before you get to the day of the race. 

Training:

1. Distance

It’s important that you build up stamina step by step. Don’t try to go for the full 10k straightaway, but gradually increase the distance of your runs until you are comfortable over the entire 6.2 miles. It might even be worth trying a couple of runs at 12k, so then you know the distance isn’t a problem and then you can focus on setting that PB. Make sure you keep your legs fresh in the days before the event, so taper your training plan. 

2. Speed

If you’re going for a PB, then you’ll need to improve your pace. Interval training is great for working on your speed:

• 3 x run 5 minutes/1k at a fast pace, then walk for 2 minutes

You can then increase the time and distance of these intervals, or the number of reps. These sessions will improve your aerobic capacity, and soon you’ll see that you can sustain a higher speed more comfortably.

3. Strength

Running a fast 10k requires power, as you’ll be pushing yourself throughout. Running will be the best way to build your speed and stamina, but strength training can make a huge difference. Work on your glutes and legs with squats and lunges, but also don’t forget to work on your core and upper body with planks, crunches, and shoulder and chest presses, which help stability and posture so that your running is as efficient as possible. Yoga can also help build strength while maintaining flexibility. Strength training is also essential for lowering the risk of injury. 

For the race:

1. Visualise

Having a clear idea of how you’re going to strategise your race will make a huge difference. Most athletes swear by visualizing each chapter of the event. Bear in mind that the first 1-2km will be full of adrenaline, so it’s important you don’t come bursting out of the blocks and waste your energy early, so make sure to settle into a sustainable rhythm. Even though the focus of the race might be to set a new PB, it’s also important you enjoy the experience, so remind yourself to take in the support and atmosphere.

2. Warm-Up

You don’t want to start cold and spend the first part of the race warming up, getting the blood flowing. To set a new PB, you’ll need to be loose and energised. When you arrive at the event, start with a gentle jog for 300-500m. Then, do some dynamic stretches, such as skipping, lunges, jumping jacks, high knees, bum kicks and speedy feet. 

3. Sprint-Finish

This is when you can really guarantee an impressive PB. Although it’s important to pace yourself early on in the race, once you’ve laid the foundations with your sustainable race pace, in the final 1-2k you can put the pedal to the floor and leave nothing left in the tank. Most record 10k times have been set by runners whose second half of the race is faster than their first, so make sure you've paced yourself to perfection and there's nothing to stop you in the final stretches.

26.2 Miles; 42.2 Kilometers.  It’s on a lot of people’s bucket lists, and for good reason: training for and completing a marathon makes you push barriers and accomplish something incredible.  Make the most of your marathon journey by following these five marathon training tips:

1. Three on, one off

Marathon training can take its toll on your legs and your motivation.  A good tactic is to have three building weeks followed by one recovery week and repeating this for the duration of your training. The recovery week should still consist of as many training sessions as usual, but about half the length, and with some runs substituted by cross-training sessions. 

2. Interval work

The best way of getting faster is by including interval sessions into your training. The time of your interval session should build as your mileage increases, but here are some reference examples:

Long intervals:

• 1km warm up (slow), 3km @ 5km threshold pace (as fast as you could possibly go if you were racing a 5km race)
• 1km slow, 2km @ 5km threshold pace
• 1km slow, 2k @ 5km threshold pace
• 1km cool down

Unders and Overs:

• Pick a distance and note your usual comfortable pace for this distance.
• Warm up for 5 minutes, then run 1km @ 10% faster than your normal pace.
• Run 1km @ 5% slower than your normal pace.
• Repeat until you’ve covered the distance, then cool down. 

3. 1 Tempo, 1 Interval, 1 Long

How much and how long you train will depend on your marathon goals and your schedule, but, as a minimum, you should include one tempo run, one interval run, and one long run into every week.  

Tempo run:  Pick a distance and run slightly above your normal pace for that distance for the entire run. 

Interval run: Speed work. These should vary, but will be the most painful sessions of your week. 

Long run: Every week you should build up the distance of this run by 10%, aiming to go up to approximately 35km, or 22 miles.  These should be very slow. 

4. Go slower and faster

Almost every runner runs their slow runs too fast and their fast runs too slowly.  When you set off on your long runs, slow down, and then slow down some more. You should not be out of breath at all; these runs are all about getting your muscles and legs ready for long distances without tiring you out too much. That way, when your speed sessions come round a day or two later, you will be able to push harder and go faster.  

5. Don’t let yourself fall out of love with running

A lot of people will get to the end of their marathon and pack their running shoes away for the year. Marathon training should be sustainable, and should not make you stop running - if you start regularly dreading sessions, it could be a sign of overtraining, or poor nutrition and recovery. Make sure to keep a tally of how you’re feeling, and don’t be afraid to modify your training to better suit you. Sessions will be hard, but overall you should be feeling fitter, stronger, and excited about your journey. 

In the US alone, almost 60 million people went for a run last year. And where did they start? The good old 5k. The 5k distance is hugely popular with beginners and pros alike, you only have to look at the turnout to your local Parkrun to see the love people have for this distance. 5ks tend to be run with friends, sometimes in costume, often on holidays, and always with a huge smile. We’ve listed our favourites below, in no particular order.

1. The Color Run

Where? All over the world
Run it for: the fun, the color, the good vibes.

This hugely popular race series happens all over the world, from Egypt to Italy, Australia and the US. It’s all about the good vibes, bring face paint, costumes and prepare to get covered in a celebration of rainbow. 

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2. Cupid Undie Run

Where? In all major cities of Australia.
Run it for: the pants, the party, the great cause.

Raise money for the Children’s Tumour Foundation by dropping those trousers and running a 5k in your pants. These events are so much fun, they’re guaranteed to draw a large crowd and a great time. Expect a great atmosphere, friendly people and a party afterwards, usually on a beach. 

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3. NYRR Washington Heights Salsa, Blues, and Shamrocks 5K

Where? New York, USA
Run it for: the music, the bands, the hills.

Love hills? You’ll love this. Runners take to Upper Manhattan’s Washington Heights neighbourhood to tackle the undulating city streets. Expect to be serenaded en route by musicians, bands, troupes and dancers, playing blues, salsa and Irish Folk music. Organised by New York Runners (who also organise the famous New York City Marathon) this event is firmly in our top 10.

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4. Walt Disney World 5k 

Where? Orlando, Florida USA
Run it for: Mickey, Cinderella and Elsa.

This has to be one of the most unique running races in the world. There are a load of other distances on offer including a marathon, 10k and kids funs runs. Join the whole Disney gang as you race around the Castle and theme park. This is a truly incredible event for all the family. And of course, costumes are hugely encouraged.

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5. Turkey Trots

Where? All over the United States
Run it for: great causes, holiday vibes and to work up an appetite.

If you haven’t already done one, it’s time you joined a Turkey Trot this Thanksgiving. Get out in your local park and join hundreds of other runners or walkers. Expect a lot of turkey costumes, a great atmosphere and lots of fun for the kids. A great activity for all the family on Thanksgiving weekend.

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6. The Boston Marathon 5k

Where? Boston, USA
Run it for: the bragging rights, the crowds, the weekend.

It's not usually common knowledge, but many of the top marathons in the world also put on a 5k event. What better 5k to do than on the iconic Boston Marathon weekend. This 5k sets off 2 days before the full race, and runners will cross the official Boston Marathon finish line before anyone else. The organisation, crowd support and atmosphere of this event is second to none, to run any race in Boston on Patriot’s Day would be an unforgettable experience. 

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7. Cancer Research Race for Life

Where? All over the UK, in almost every city.
Run it for: the incredible cause, the atmosphere, the friendliness.

Race for Life is one of the most popular 5k series in the UK. The atmosphere is unbeatable as people walk, jog or run the city routes. Each entry helps fund much needed research into 200 types of cancer. Expect a lot of pink and a day out you won't forget. These events used to be just women only, but now everyone is welcome, including dogs! A great day out for the whole family.

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8. The Las Vegas Great Santa Run

Where? The Las Vegas Strip
Run it for: the camaraderie, the costumes, being part of something incredible. 

This 5k is surely one of the more extraordinary races to behold. Thousands of people take to the streets dressed in red suits as Santa Claus and run down the Strip. This event is for tourists and locals alike, and the atmosphere and organisation is second to none. Registration includes your Santa suit, a medal and swag bag. Great for all the family, this is a truly unforgettable 5k.

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The list of best 5k runs in the world:

1. The Color Run
2. Cupid Undie Run
3. NYRR Washington Heights Salsa, Blues, and Shamrocks 5k
4. Walt Disney World 5k
5. Turkey Trots
6. The Boston Marathon 5k
7. Cancer Research Race For Life
8. The Las Vegas Great Santa Run

Step 1: The Sign Up

You have just signed up for your first official running event. Likelihood is you have done a small amount of running before, maybe it was the odd light jog around the park, perhaps it was a guilty run on the beach after a particularly indulgent holiday feast, or it could have been that one time in February you made the rather foolish decision to get up early for an ice-cold jog before work. However, none of these runs will compare with your first official event. 

When the confirmation email came through, you couldn’t help the feelings of excitement and anticipation. Something inspired you to sign up and you get the impression that this is going to be the start of the new you. Chances are, you’re right. 

Step 2: Training

At the same time as this excitement, you couldn’t help but notice a very slight feeling of apprehension as you realise what lies immediately ahead of you…training. 

It’s 10am on a cool, crisp sunday morning. Here you are, the new you. You’ve done all the prep: flash new trainers and running kit bought, banging running playlist created (with one or two guilty pleasures thrown in for good measure), fitness tracking app downloaded; you are ready to run. 

For the first 7 minutes or so, you feel great. What was there to worry about?

Then already feel the infamous stitch coming on. You think to yourself, ‘One foot in front of the other, that’s all it is.’ 15 minutes in and somehow you are still going but ‘My god this hurts.’

You think back to the online forums. Didn’t you read something about running releasing endorphins? Something about a runner’s high? That feels a long way off…

Eventually you find yourself back outside your front door. Red-faced, breathing heavily but ultimately satisfied. It was a tough challenge but you made it through. No surprise really, after all it is the new you. 

Subsequent runs become easier and easier and you start to notice that your mood is lifted. Perhaps there is something in this running thing after all. 

Step 3: Pre-race

The moment has arrived. You have picked up your race pack from the registration desk (or you have received it in the post) and you have easily navigated attaching the time chip to your shoelaces. However, attaching your race number without stabbing yourself with safety pins is proving a different beast altogether. After one too many winces, one of your fellow runners comes over and offers to help. You rather sheepishly agree and begin to make some pleasant small talk about the race. You don’t realise it, but this camaraderie amongst competitors is one of the things you will come to love about running events. 

After one final nervous trip to the loo (watch out for queues of fellow nervous runners), you finally make your way to the start line. Once there, you feel slightly overawed by the number of people present. You have only ever run on your own, so you are not really sure what to expect. You mingle around for a bit, nodding to the odd person who catches your eye and you feel the anticipation and excitement start to build.

Step 4: The Starting Line

Everyone is ready. The countdown begins. Hundreds of people dressed in colourful clothes simultaneously turn on their tracking apps/watches and run under the starting arch. 

This is it. You are finally doing it, you are doing a race surrounded by hundreds of people all striving for the same goal. After side-stepping your way past the initial swarm, you find a group that matches your pace and settle into a rhythm. Spurred on by the sound of thousands of footsteps pounding the pavement and the crowd cheering you on, you begin to take it all in. What a rush!

Step 5: The Wall 

Half way through now and things are going well. You feel like a marathon runner on TV as you speed past the water station, seamlessly grabbing a water or energy drink. Running and drinking without spilling the whole lot is a special skill in itself. 

Then all of a sudden, you hit ‘The Wall’. You’ve heard about it in hushed tones in running folklore, but there’s never any warning. A sudden disconnect between your brain and body. Your perspective of time and distance becomes warped as the fatigue suddenly locks down your limbs. The prospect of running the next 100m seems like an entire marathon. The idea of finishing the race seems a complete impossibility.

Step 6: Second Wind

Out of nowhere, you feel a tap on the shoulder. Bent double, you look up and see another runner, a complete stranger, cheering you on. You give them a tired, approving nod and dig deep one more time. A cheer from the crowd urges you on, giving you yet another energy boost. That 90’s power ballad you guiltily added to your playlist comes on. You find another gear and power on. The wind is back in your sails. You can do this.  

Step 7: The Finish

Soon, without really knowing how, the end is in sight. You may choose to take it slow through the final section, soaking up the applause and adulation of the crowd like a golfer on the 18th at Augusta. Alternatively you may break into a sprint, showing your enduring fitness and reaching your target time. 

Whatever method you choose, there is simply no better feeling than crossing the finish line. It is joy, relief and pain all rolled into one. Weeks of self-doubt, sacrifice, and struggle have built up to this point, so you have earned the right to congratulate yourself. 

You make your way through the finish area, being congratulated by and congratulating everyone that has made it as well. A communal sense of achievement fills the air. Everyone has had their own experience, but you’ve come through the same battle. 

With your finisher’s medal draped around your neck, you set off to find your family and friends in the crowd. A well done and a quick hug (it is unlikely you smell your freshest) is followed by a well deserved trip out to lunch, where you continue to wear your medal, ensuring everyone knows what you have just achieved. 

Step 8: Later that Evening

Sitting on the sofa, riding the endorphin high and still wearing your medal, you reminisce about the day’s events. Despite the ache gently taking over your muscles (this will last for a couple of days, but it’ll get you sympathy in the office), you realise that you’ve actually quite enjoyed your experience. There’s a voice at the back of your head telling you that you want to do it all over again or maybe you want to find a new challenge. You open up your laptop, and start searching for your next event.

Find your next Running Event

We can go without food for weeks, without water for days, but without oxygen, only minutes. For athletes, it’s often breathing and exhaustion of the respiratory system which causes them to gas out first and fall out of medal contention. 

Running economy refers to the amount of energy or oxygen consumed while running at a speed that is less than maximum pace. When it comes to distance running, scientists and performance coaches suggest that running economy is a stronger predictor of performance than VO2 max (maximum rate of oxygen consumption during exercise).

So how can runners improve their running economy and running time? 

1. Understand the difference between oxygen volume and oxygen delivery

Between rest and moderate levels of exercise, the cause of breathlessness is not a lack of oxygen, but rising levels of CO2 in the blood. Correct breathing will always be that which is appropriate and efficient to the current levels of metabolic demand (and it is metabolic activity which is producing the CO2). But for most people at a low level of exercise, taking larger and larger breaths through the mouth will do little to increase oxygen in the blood. Normal levels of oxygen saturation in the blood are between 95-99%, and increasing this to 100% will have little benefit. The key is to increase oxygen release (from the blood into the muscle, organs, and tissues), and what determines levels of oxygen release is actually the amount of carbon dioxide in your blood (known as the Bohr effect). 

2. Do not overbreathe

Many people overbreathe during distance running events, especially at the start of the race when they experience a spike in adrenaline. By overbreathing these runners are removing Co2 from the blood and inhibiting oxygen release to the organs and tissues, which in turn drives heavier breathing and respiratory exhaustion. 

3. Use nasal breathing effectively

In contrast to overbreathing during running, nose breathing will cause Co2 levels to rise and oxygen release to improve. It will also help to keep the athlete in a calm, parasympathetic state which will conserve energy over long distances. When push comes to shove and CO2 levels rise beyond the athlete’s tolerance, it will of course become necessary to adapt breathing and go back to the mouth for faster blood-gas rebalancing. However, employing nasal breathing during training and sleep will increase the runner's ability to take in oxygen, retain a higher level of oxygen in the body and tolerate higher levels of CO2 over time. All of this will stave off respiratory exhaustion and improve running economy. 

4. Consider introducing breathe holds into your training

Many elite athletes employ altitude training to improve oxygen delivery, but a far more widely accessible method of boosting running economy is to practice breath hold techniques, which have been proven to improve respiratory muscle strength and endurance. In his book ‘The Oxygen Advantage’, Patrick McKeown describes the positive results obtained by introducing breath holds into his athletes’ interval training sessions. 

How to do this? During the last 50-100m of a 400m or 800m set for example, simply hold your breath on an exhale for as long as you can. The additional load on the body’s ability to retain and release oxygen will improve running economy overtime.