Running

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

If you're new to trail running, but you're wanting some beginner training tips before giving it a try, we've got Simon James, the founder of Run the Wild, to answer all the key questions. Simon is an experienced trail runner, having completed some of the world's most prestigious multi-day ultra marathon events, including the Ultra Trail Mont Blanc and the Marathon des Sables. Beyond Run the Wild, he also organises charity projects in the UK and Tanzania. 

Discover Trail Running Events

Why do trail running?

Trail running is probably one of the most liberating sports out there. The total freedom of stepping off the pavement and onto countryside footpaths is an experience that everyone should try at least once. I grew up running trails as a child. Living in the remote areas of South Wales with no public transport or even street lights in our village, running on trails was part of my everyday life, just a quick way to catch up with my friends at the beach or getting home in time for dinner.

Roads and pavements in towns are getting busier as more people live and work in urban areas, particularly London. This, combined with the increased popularity of running and cycling to and from work as well as at lunch times, makes for busy pavements. If you are tired of running the same old route or losing your mojo to pound the streets, perhaps it’s time to have a look at trail running to escape the crowds and get back to the true freedom running provides.

Where to try trail running?

The route options are limitless and all within just a few hours from London; from the wild areas around London, like the Chilterns and South Downs to the Alps in France. The key thing is to have an adventure and really enjoy your running.  Don’t forget that over 80% of the UK is considered to be ‘rural’, so you may be surprised at how near you are to finding some trails. Even if it requires some effort to get there, it is certainly worth your time.

Is trail running good for you?

There are many health benefits to trail running: improved plyometrics (speed-strength) and proprioception (sense of body position), stronger core, and less impact on joints. It’s also a very easy way of burning calories whilst having fun! But preparation for trail running is just as important as heading off on the roads or track. Building up core strength as well as overall strength conditioning is key to remaining injury free and getting the most out of your runs.

Getting into trail running is easier than you may think and a countryside path, or trail around a city park is a good place to start. These changeable surfaces can build up strength and refine your technique, avoiding the more repetitive actions of road running.

Trail running can also be a stimulating, 3-dimensional experience. Watching out for the different surfaces, steep ups and downs, the scenery, the peace and quiet, all add to an experience that is both mentally and physically challenging.

What are the challenges of trail running?

Within the world of trail running, it’s not always about speed or distance -sometimes the terrain itself or height gained is challenge enough. But it really does offer something for everyone, whether you’ve never even walked a footpath or you are aspiring to run a mountainous 100 miler.

Having been fortunate enough to race as well as take on some personal challenges in many of the mountainous areas of the globe, or indeed climbing I find that many of the highlights of my life have been found right there. There are many races, from club cross-country runs, fell runs, ultra runs and everything in between. Each of them provide their own challenges, but are equally rewarding in their own way. 

Nutrition: What to eat on a trail run

Eating right is such a big focus in society whether you are involved in sport or not. Nutrition is a key element in remaining strong and focused for the trail ahead as well as helping your body recover post run. Hydration and salt replenishment is particularly key on longer runs.

If you want to get more out of your run then take some healthy snacks, such as flapjacks, nuts, and salty snacks such as crisps and salted peanuts for the route. These will help you keep focused as well as maximise the quality of your run.

Flapjacks and trail mix (a mix between sweet and savoury snacks) include complex and simple carbs, fats, and protein, which are great for providing and storing energy as well as repairing muscles. You can make these at home to suit your own needs, save money, and avoid using excessive packaging. If you can't make your own, then consider buying local and fresh where possible.

After your run, the current school of thought recommends refuelling within 20 minutes, which can often speed up recovery by a few days!

What extra kit is needed for trail running?

Key bits of kit for running trails in the UK are: trail shoes, waterproof jacket, lightweight running pack or vest (to pop in some food and water) and a head torch for dark evenings!

Some of the well-worn footpaths in the English countryside can be run simply with road trainers but as soon as the terrain becomes wet or rough, then trail shoes are definitely worth investing in, even arguably essential. There are many options, each with their own advantages.

Kit for trail running has become a very large market as endeavours become more challenging and those at the sharp end seek out more challenging environments. The wealth of experience at Run the Wild can help give you some guidance on what to buy from navigational tools to head torches.

How do you prepare for a trail run?

By stepping off the asphalt and onto the trails you will need to prepare a bit more for the run ahead. What’s the weather going to be like? When will it get dark? How technical is the route and how long will you be out for? Consequently, preparation is key.

You will need to learn new skills, like navigation, and also spend a little bit of time doing your homework on what the route ahead will entail. Then you'll need to decide the amount of food to pack and weather to bring a warm layer and head torch. But this is one of the many reasons which make trail running much more exciting than road running, as it’s by its very nature an adventure!

Trail running is running in its truest and most natural sense, the adventure and the outdoors bring together so many aspects that make this sport so rewarding and it’s much easier to get involved than you may have at first thought. So, take a step on the wild side, you might like it!

What is Run the Wild?

There are plenty of trail running events across the UK and indeed the world. But there is another option too, why not head to the trails without racing? Run the Wild is the UK and Europe’s premier running holiday company. Set apart from races, it’s purely about running adventures. It takes a less pressured approach, helping people to rediscover the spirit of adventure within in a team, running wild places and along the way learning about trail running techniques and the environment. (“Exploring places… not running races.”) 

Find a Run the Wild Adventure

Our pick of the 12 best, most interesting and top reviewed races in the world. These are the kudos magnets, the bucket list items and the epic experiences. Our list includes all distances from 5ks to 7.46 mile routes, marathons and ultramarathons. 

1. Bay to Breakers

Where? San Francisco, California USA

Run it for: the party, the atmosphere, the costumes.

Known in California as more of a costume party parade than a timed race, Bay to Breakers is an absolute staple in the US running calendar. An event like no other, it was the world’s largest footrace with over 110,000 participants, some registered, some just along for the ride. Now, this title has been taken by City2Surf in Australia (see below). Runners start at the Embarcadero by the bay and go west across the city to the Pacific Ocean. The distance is a cool 7.46 miles in total. The whole city turns out for this race, so expect house parties and bands along the route. Bring a costume, get your friends together and enjoy the full weekend of frivolity.

View event

2. Safaricom Marathon

Where? Lewa National Park, Kenya

Run it for: the views, the wildlife, the trip of a lifetime.

Run through the magnificent Lewa, one of Africa’s most breathtaking wildlife conservancies. The race is organised by Tusk, a charity doing amazing work in conservation and championed by the Duke of Cambridge. The marathon and half marathon distance races are widely recognised as some of the toughest in the world, so you won’t be short on kudos from friends at home. Expect to meet likeminded people from all over the world, and experience a once in a lifetime trip.

View event

3. Ultra Trail du Mont Blanc

Where? Chamonix, France

Run it for: the kudos, the pain-cave, the achievement.

No list of the best events in the world would be complete without the spectacular UTMB. Some say it’s the pinnacle of ultra running, some say it’s the toughest footrace in the world, other’s just say it’s the craziest thing they’ve ever heard. Runners take on 32,940 ft of elevation over 106 miles. It’s all completed in a single stage, with runners having to qualify in other ultramarathons around the world to be able to take part. It’s a hugely popular race, not least because the scenery in the stunning French, Swiss and Italian Alps is second to none. The UTMB is the gold standard in long-distance ultra running.

View event

4. London Marathon

Where? London, UK

Run it for: the charities, the atmosphere, the crowd support.

The London Marathon seems to be breaking records every year for the amount of money raised for charity. Runners of all abilities fundraise for incredible causes, and the atmosphere on the day is one of unbridled joy at the incredible accomplishment. Known for its crowd support, every part of the route is lined with cheering spectators about 10 -20 people deep. Runners take in all the historic sights of London including Tower Bridge and an unforgettable finish down the Mall in front of Buckingham Palace. Expect live bands, drumming troupes, dancers and more. The stops are all out at this iconic event.

View event

5. The Dipsea Race

Where? Stinson Beach, California USA

Run it for: the scenery, the challenge, the friendly folk.

The Dipsea Race has been going for a staggering 110 years, and takes in some of the most beautiful trails on the NorCal coast line. Runners come from all over the world to race the 7.4 mile redwood hill trail. The race is steeped in history and you can count on a friendly atmosphere from start to finish. Numbers are capped at 1,500 people, so if you can get a place in this incredible event, you’re one of the lucky ones.

View Event

6. Cupid Undie Run

Where? Everywhere! But mostly Australia.

Run it for: the pants, the party, the great cause.

This 5k series is a great way to celebrate the summer in your pants. Yup, it’s a 5k in your underwear (or costume, for those feeling modest) to raise much needed funds for the Children’s Tumour Foundation. Held on the beach, on the coast or just in your local town, these events are great fun and the atmosphere is always second to none. Expect free Calvin Klein undies, some innovative costumes and a really good time.

View event

7. New York Marathon

Where? New York, USA

Run it for: the kudos, the atmosphere, the sights.

One of the 6 World Marathon Majors, New York is not to be missed. If you can get a place in the lottery, this is one the most iconic marathons in the world. Run through the 5 boroughs taking in all the sights: Staten Island, the Statue of Liberty, the Pulaski Bridge, Central Park and many more. Expect live bands along the route and incredible organisation by New York Road Runners. Previous runners include P. Diddy, Alicia Keys, Pamela Anderson, Katie Holmes, Ryan Reynolds and Victoria’s Secret Angel Karlie Kloss.

View event

8. Two Oceans Marathon

Where? Cape Town, South Africa

Run it for: the scenery, the camaraderie, the photo finish.

Africa’s biggest running event with 15,000 people annually, this race is a great excuse for a holiday and a serious achievement. There’s an ultramarathon distance at 34.7 miles and a hugely popular half marathon distance too. Runners make their way along the stunning Cape Peninsular, taking in the sea views and breathtaking coast line. Spectators line the finish at the University of Cape Town, and there’s always time for a brai and a beer after the race.

View event

9. Inca Trail Marathon to Machu Picchu

Where? Machu Picchu, Peru

Run it for: the history, the bragging rights, the elevation.

2020 will be the last year this iconic marathon occurs on the inca trail to Machu Picchu. It’s a huge challenge: runners can expect 10,400 ft of elevation over 26.2 miles. The total elevation gain and loss is like running up and down the Empire State Building 10 times, at an altitude of 13,800 ft. It’s safe to say, you need to be seriously into your climbs to get this done. But luckily, walkers are also encouraged. There’s also an 18 mile route, for those not feeling up to the full marathon. The trip is fully supported with aid stations and crews, and is certainly a once in a lifetime run. The scenery and the history are second to none, prepare to meet likeminded people from all over the world, and have an unforgettable trip.

View event

10. City2Surf Sydney

Where? Sydney, Australia

Run it for: costumes, good vibes, the beach finish.

City2Surf is an absolute must in the world running calendar. First of all, it’s the largest foot race at the moment in the world with over 80,000 participants. Run from the Central Business District on to Bondi Beach on a 8.7 mile route. The emphasis is on fun; expect costumes, a great vibe and live bands along the route. People can walk or run the distance, and at the end a finish line party on Bondi Beach awaits. This is an absolute bucket list event and the whole city shows up to support.

View event

11. Marathon du Médoc

Where? Pauillac, France

Run it for: the wine, of course.

The marathon route winds it’s way through 59 vineyards in the beautiful and hallowed villages of the Médoc region of France. Here you’ll find the Rothschild vineyards, the Pichon Lonqueville and Beychevelle and many more. Come prepared and be sure to have breakfast, unlike any other marathon in the world you’ll be asked at the aid stations if you prefer red or white. The bespoke medal is in fact a cup and runners can indulge in 23 glasses of wine en route and try the local delicacies of waffles and cheese. Costumes are an absolute must. Expect live music, a great atmosphere and lots of camaraderie along the route, and only a little bit of vomit. Thankfully, walking is encouraged.

View event

12. Boston Marathon

Where? Boston, Massachusetts USA

Run it for: the prestige, the atmosphere, the kudos.

Held annually on Patriot’s Day, the Boston Marathon is the gold standard of Marathon events. Probably the most famous marathon in the world and certainly the hardest to get into. Hopeful runners need to qualify or otherwise win a place in the very over-subscribed ballot. The qualifying standards tighten every year, with Men aged 40-44 now expected to run a sub 3 hour 10 min marathon. Women of the same age need to achieve 3 hours 40 mins. This race is televised around the world, and the atmosphere on race day is electric. This is certainly a lifetime achievement running race where the bragging rights are endless.

View event

The list of best running events in the world:

1. Bay to Breakers
2. Safaricom Marathon
3. Ultra Trail du Mont Blanc
4. London Marathon
5. The Dipsea Race
6. Cupid Undie Run
7. New York Marathon
8. Two Oceans Marathon
9. Inca Trail Marathon to Machu Picchu
10. City2Surf Sydney
11. Marathon du Médoc
12. Boston Marathon

Completing the 26.2 miles (or 42.2km) of a Marathon race is no mean feat. It requires physical and mental endurance, dedicated training and plenty of personal sacrifices. If you’re going to put in months of training for a race, the reward has to equal the effort. So why not reward yourself by taking part in one of these epic events and create lifelong memories along the way? Here's our pick of the 12 best marathons from around the globe, so that signing up for a marathon will be the best decision you ever made. 

1. Paris Marathon

One of the great international races, running since 1976, the Paris Marathon sees around 50,000 runners take to the streets each year. The support and atmosphere is unrivalled, concentrated around the start and finish lines which are only a few hundred meters apart.  The course takes you through the heart of the city, starting at the Champs Elysées, and passing the Louvre, Place de la Bastille, and the Eiffel Tower before finishing at the famous Avenue Foch with the Arc de Triomphe in the background. What better way to tick off your sightseeing agenda in the space of a few hours?

View Event

2. London Marathon

The crown jewel of endurance sports events in the UK, the London Marathon lives up to the hype. It draws huge, cheering crowds from start to finish and passes many of the great sights of the city before rounding off at The Mall after passing Buckingham Palace. If you’re a seasoned marathoner, it’s also a perfect course for a PB with a very flat route (Paula Radcliff set the women’s world record there in 2005, which still stands). Unsurprisingly, it’s a hugely popular event, but don’t worry if you miss out on the ballot, there are plenty of charity places available. In 2007, 78% of runners raised money for their chosen charity. It has the Guinness World Record for the largest annual fundraising event in the world with £63.7 million raised in 2018, and has now broken the billion-pound mark for charity fundraising since its inception in 1981.

https://www.youtube.com/embed/ci-umUMPLE8

View Event

3. Loch Ness Marathon

If you’re looking for a change of scene from the hustle and bustle of a big city marathon then the Loch Ness Marathon is a stunning option. Starting near Fort Augustus up in the hills, you’ll be treated to spectacular Highland views before you climb down and begin following the banks of Loch Ness. You’ll also have the chance to spot its most famous and elusive inhabitant; the Loch Ness Monster. Aside from the beautiful scenery, runners come from all over for the informal atmosphere, super friendly competitors and lots of local support. 

View Event

4. Rome Marathon (Maratona di Roma)

Rome is one of the most architecturally interesting cities in the world - an ancient monument hides around every corner. It’s best explored on foot at the best of times, but the Rome Marathon does its best to take in as many sights as possible on a whistlestop tour. Starting in front of the Colosseum, you’ll work your way past St. Peter's Basilica, the Trevi Fountain, Piazza Navona, and the Spanish Steps among others. This event is a tourist runner’s dream, however it’s not the best event if you’re gunning for a PB: cobbled streets and tight sections mean that there's a chance you’ll be held up at points, but you can take that as an opportunity to catch your breath and then have your breath taken away again by your surroundings. 

View Event

5. NYC Marathon

With crowd support and a city route to rival the London Marathon, the New York Marathon easily makes this list as one of the biggest and best marathons in the world. What’s more, New York can claim to be the original of the two, being founded in 1970. Participants come from all corners of the globe to take part in this famous race and enjoy the tour of New York through its various neighborhoods; Brooklyn, Queens, the Bronx and Manhattan. No other event attracts such an international crowd. As with most events on this list, there is a heavily oversubscribed ballot, but if you’re keen to guarantee yourself a place you can apply for a charity place or run a qualifying time in advance at an approved event. 

View Event

6. Great Wall Marathon

This marathon is a tough one. Along the way participants will conquer 5,164 steps as they trace their way along the Great Wall of China. Thankfully, although one of the tougher events on this list (it will take the average participant twice as long to complete as a normal marathon) it is easily one of the most breathtaking. It has a small field of around 650 participants and so carries an exclusive feeling making it all the more special to participate in. Towards the finish, at Yin and Yang Square in the Huangyaguan fortress, you’ll encounter the local crowds cheering you on to the end.

View Event

7. Honolulu Marathon

If you ever needed an excuse to visit Hawaii other than the tropical climate and beautiful sandy beaches with volcanic views then this is it. It’s one of the biggest races in the USA with over 30,000 participants and promises a big welcoming atmosphere. You’ll start in the darkness at 5am and watch the sun rise, revealing the stunning views as you progress through the race. It’s also a great event for beginners and there’s no time limit so you can take all the time you need to enjoy your surroundings. 

View Event

8. Berlin Marathon

The Berlin Marathon has established itself as a contender for having the fastest course in the world. Eliud Kipchoge smashed the world record there in 2018 with a time of 2 h 01 min 39 sec. Expect the usual German efficiency when it comes to organisation but also great crowd support and historic sights. The start and finish areas are near the famous Brandenburg Gate which makes for some epic finishers’ photos. And as a side, if running isn’t as much your thing, you can rollerskate the course on the Saturday before the runners!

View Event

9. Boston Marathon

Founded in 1897, it’s the oldest annual marathon event in the world and also one of the most sought after. It’s full of tradition and history with great crowds - over half a million come to watch and support for the duration of the race. It’s also a pretty quick course, but to participate you’ll also have to be a pretty quick runner - due to high demand the organisers have put in place some pretty strict qualifying conditions. It’s a net downhill course and takes in many of the historic sights that Boston has to offer with a big city finish to cap off one of the most memorable runs you could ever participate in.

View Event

10. The Great Ocean Road Marathon

This event makes the list because it has easily one of the most stunning routes any marathon has to offer. Winding along Victoria’s Great Ocean Road with views of rugged coastline and Australia's Southern Ocean. The views will certainly help to take the pain away as you work your way along the course. To add to the allure of this event, after you’re done, there’s loads to take in around Victoria, including Apollo Bay and breathtaking mountain scenery. 

View Event

11. Tokyo Marathon

This event will take you on a journey from the old to the new in one of the most visually stunning cities in the world. As you progress along the route you will pass the Imperial Palace, Tokyo Tower and Tokyo Station seeing how the old, traditional side of Japan has been interwoven with it’s new hypermodern architecture and culture. With the 2020 Summer Olympics held in Tokyo you can only imagine the hype surrounding this event locally will grow rapidly. 

View Event

12. Big Sur International Marathon

Up for a challenge? The Big Sur International Marathon follows the undulating California coastline. You’ll battle through hills and headwind but will be justly rewarded by the scenery on offer. You’ll pass through redwood forests with glimpses of the Pacific Ocean beyond. And despite the race taking place largely away from the big cities, there’s plenty of entertainment on offer throughout the race. If you are one of the lucky few who find themselves holding tickets to the Boston Marathon then you can take on the Boston 2 Big Sur Challenge, which includes tackling the two marathons (which are 3,000 miles apart) in six days.

View Event

The list of best road marathons in the world:

1. Paris Marathon
2. London Marathon
3. Loch Ness Marathon
4. Rome Marathon (Maratona di Roma)
5. NYC Marathon
6. Great Wall Marathon
7. Honolulu Marathon
8. Berlin Marathon
9. Boston Marathon
10. The Great Ocean Road Marathon
11. Tokyo Marathon
12. Big Sur International Marathon

Getting into running can feel daunting, and people often let themselves get discouraged before giving their body the chance to settle in and begin loving it. 

Follow these top tips and you’ll be craving the endorphins in no-time. 

1. Take it easy

When you’re just starting up, don’t start sprinting down the street as soon as you’re out the door.  Holding a conversation while running is a good way of making sure you’re training aerobically (with enough oxygen), which will allow you to enjoy your entire session.  The general rule is if you’re breathing every 4-5 words, you’re running aerobically; anything close to 2 or 3 words means you’re probably running anaerobically, and the lactic acid building up in your legs won’t feel nice when you turn the corner at the end of the block. 

Don’t be afraid of the Run/Walk method.  Set yourself targets before you start, for example, warm up for 5 minutes, then run for 3 minutes, walk for 2 minutes, and repeat this for the duration of your session.  Next time, try running for 4 minutes and walking for 2, etc. You’ll be running throughout your session before you know it. 

2. Think about Technique

Running technique isn’t just for the pros, and it can save you from injury if you get it right early-on.  

When you’re running, make sure you’re standing up straight, and focus on pushing your hips forward.  Try landing your feet underneath your hips rather than too far in front of you, and make sure you’re pumping your arms as you run, focussing on driving your elbows back and up as they’re moving. 

3. Invest in good socks

No one likes blisters, and they can quickly stop you from wanting to put your trainers on when your alarm goes off ahead of an early-morning running session. Make sure you’re wearing proper running shoes, not just the flat-soled trainers you wear to the gym, and get yourself a good pair of thick running socks; they’ll be a very good investment.

4. Think about your rest and recovery

Running several times a week will mean your body needs a bit more time and energy to recover, so make sure you’re adjusting your sleep schedule and nutritional intake accordingly.  Sleep is critical for injury prevention and muscle recovery, so rather than cutting your sleep time by an hour to get your new running session in before work, make sure you are going to bed an hour earlier.  Within 40 minutes of the end of your session, eat or drink some protein to aid with muscle recovery. 

5. Explore new places

Running will allow you to explore and discover new places - make the most of it and vary your runs to keep yourself excited and motivated.  Find a hill near you to run at sunrise or sunset, or explore a new neighbourhood.

6. Keep track of your progress

Keeping track of your progress will help keep you motivated throughout your training.  You can either use a logbook of your own, or use an app like Strava which will track your runs and automatically give you all the stats you can dream of (don’t worry, you can set your profile to be completely private if you want to keep all the information to yourself). 

7. Don’t let a bad run define you

Everyone has bad days.  Sometimes your legs will feel heavy and other times you’ll be out of breath much faster than usual.  Don’t let a bad run define you; it’s usually just a sign that your body is busy recovering or fighting off something else.  Listen to your body. It’s good mental work to push through a difficult run, but, if you’re really struggling, take it easy. Don’t get demoralized; you’ll be sure to feel better the next time you put your running shoes on.  

Want any training support?  Get in touch and we’ll help you every step of the way. 

Training for your first sprint triathlon? Don’t be intimidated. We had Let’s Do This’s own Stephanie Ede (better known as  Triathlon Steph) break down the keys to each swim, bike and run round so you can be at peak performance for race day.

Swim: 750m

Breathing: This might be the single most important factor in your swim. Though you may not even think about breathing on dry land, your technique in the water is essential for keeping your body fuelled with the oxygen you need.

A steady inhale/exhale rhythm will eliminate the need to breath every stroke and help you stay relaxed. Breathe out through your nose when your face is in the water, and then tilt your head to the side on every other stroke and take a deep breath in.

Once you get used to this method, you can start to take breaths in on every 3rd stroke, which will allow you to take air in on both sides. This is an important skill when it comes to open water swims, where you may be hit by waves on a certain side.

Stay loose: Keep your body as loose as possible so you can rotate your shoulders, torso and hips with each stroke as you glide through the water.

Save your legs: When it comes to your legs, you need to save as much energy as you can for the cycle and the run. To keep your legs fresh, rely as much as possible on your arms to pull yourself through the water. Try training with a float between your calves so that you only focus on your upper body.

Training: Try to swim 250-500m once or twice a week. If you’re not feeling quite up to that, break the distance into intervals by swimming 25m (a standard pool-length), resting, and repeating.

Cycle: 20km

Now use your legs: Unsurprisingly, cycling is all in the legs. Your upper body should stay relaxed and motionless as your legs and core do all the work. Similarly to the swim, keep your upper body loose so you’re not holding unnecessary tension.

Pedal evenly: Maintaining a nice, even pedal stroke will generate maximum power and efficiency. This means applying the same amount of pressure through each leg and through each pedal. If you’re doing it correctly, your hips, shoulders and torso should stay stationary.

Training: If you’re fairly new to cycling, start by going to the gym a few times a week and cranking out 30 mins on a spin bike or gym bike. After a while, you’ll be ready to hit the road. Get out on your bike about twice a week, and remember to vary the kind of routes you’re doing. You might need to prepare yourself for some hills.

Run: 5k

Stay relaxed: Notice a pattern here? As with the first two thirds of your triathlon, keep the muscles you're not using relaxed. Your arms should be loose and bent at a 90-degree angle, and your fists should be unclenched. Keep your jaw and shoulders loose too to make the running as comfortable as possible.

Shorten your stride: Try to run at 180 strides per minute, or 3 steps every second. That may seem like overkill, but a shorter stride will lessen the impact on your body and massively cut your risk of injury. A 3-mile run may not seem that bad under ordinary circumstances, but your muscles will be very fatigued by the time you get this close to the finish line during a triathlon.

Training: As with all training, start slowly, with 20 minutes of running a few times per week. After a few weeks, start to increase the time and distance you’re running for every week. Always warm up and stretch before you head out running, and stretch again when you’re finished. Finding a 5k training program online is a good idea if you’re not already a regular runner.

Bricks: Your Bonus Training Tip

Any good sprint triathlon training plan should include bricks. These are back to back swim-to-bike or bike-to-run sessions, and they are an essential part of triathlon training. A brick run prepares you for the triathlon’s transition zone and the changes between biking and running. Though the first mile of the post-cycle run may have your legs feeling like jelly, don’t worry; if you stay within your bounds, you’ll be able to crank out a speedy running time once you’re in a rhythm.

An Example One-Week Training Schedule

Finding (and following) a complete and detailed training calendar is by far the easiest way to make sure you’re ready for race day (here’s an 8-week plan we swear by). But if you want to make your own, here’s a beginner’s sample week that Steph made just for you!

Monday: Easy run with intervals

Tuesday: 60 minute bike ride or spin class

Wednesday: Easy swim with some hard 50m intervals

Thursday: 60 minute bike ride or spin class

Friday: Rest day

Saturday: Longer run with intervals

Sunday: Brick:1.5 hour cycle, straight into a 20-minute run.

Let's Do This