Running

By Genny Owen
4 min 20 sec read

Tackling her first marathon this year, she's done all the legwork so you don't have to.

The beauty of running is that you really don’t need to spend a fortune in order to get the most out of it. Yes there’s some techy, specialist kit if you want to splash the cash, but when you’re just starting out, a few core pieces of gear are all that you need and can make a big difference to your overall running enjoyment.

Find your next running event

First off, I’d recommend purchasing some running specific shorts and leggings. With the weather being so unpredictable, it’s good to have a pair of both so that you can’t use the heat/cold as an excuse not to go running! A good running top is also key. Personally I prefer sleeveless tops as I find them more breathable for running in, but whatever works for you. Either way, your running clothing should be lightweight and comfortable. Ladies, make sure you invest in a sports bra too to avoid any awkward motion or discomfort!

Material wise, the biggest thing is to avoid cotton at all costs. Not only does it act like a sponge, soaking up the sweat as you run, it’s likely to rub and cause chafing which is not pleasant! Opt for ‘sweat wicking’ materials (usually made from high tech polyester) instead. In short, they are designed to draw sweat away from the body and dry quickly. Seamless fabrics are also a good idea to avoid any unwanted rubbing.

Next up, whilst a standard exercise sock may do the trick, if you want to go that extra mile, running socks are a good investment. For example, anti blister running socks are a winner, specially designed with double layering to avoid any unwanted rubbing. Again, just steer clear of cotton socks if you want to avoid a damp sticky sensation whilst running.

A couple of running accessories may also come in handy. A decent headband will stop your hair from blowing all over your face if the wind picks up. Equally, a running cap is useful to keep cool on those warmer days. I’m also a huge fan of running belts. They allow me to store my essentials safely whilst still feeling like I’m running free. Finally, if you’re running in the dark or poor light, a piece of fluorescent equipment won’t go amiss. Caps, belts, socks, hats, shorts, shoes...take your pick, it can all be fluorescent if you want!

Get gear

Spilbelt Running Belt - A reasonably priced, elastic running belt that can adequately fit and safely store any bits and bobs you want to take with you.

Gore Headband - As a specially designed multi-purpose headband, come rain or shine , whatever the weather throws at you, this headband should come in handy!

Hilly - TwinSkin Socks - The best socks out there in my opinion to avoid pesky blisters. Double layered fabric that's friction resistant, they help to prevent the dreaded rub.

Veho Headphones - These headphones are water resistant so they’re perfect for all kinds of sports. They’re non-slip and have an inline mic so you can make and accept phone calls.

Get inspired

Everyone likes a good story, especially when it’s got a happy ending. Runner’s World’s The Most Inspiring Running Stories of All Time is a collation of some of their best articles and is guaranteed to give you the inspiration and motivation you need!

Let's Do This

By Genny Owen
4 min read

Tackling her first marathon this year, she's done all the legwork so you don't have to.

Maybe you signed up for your run as a new year’s resolution, with a friend on a whim, as a dare after a few drinks on a night out, for a charity close to your heart or with a specific goal in mind. Whatever your reason, it was an excellent decision and one we promise you won’t regret!

We know that signing up for a race can seem daunting. You might be having second thoughts or be wondering where on earth to start. But don’t worry, that’s totally normal. We’re here to help make sure you get the most of your race and more importantly enjoy it and have an epic experience along the way.

So do you want the bad news or good news first? Bad news...the hardest part of training is just simply getting going. To be honest, the first few runs you do are unlikely to be hugely enjoyable. It might hurt, you might struggle to find the motivation and question if it’s really worth it. But fear not, the good news is that once you’re over that initial little hurdle, it’s onwards and upwards. Trust me, you’ll start to want to go for a run, get into a routine and feel great for doing so.

If you’re still not convinced then below is an endless list of proven benefits from running...surely now you have no excuses to tie up your laces and getting running?

Physical Health - It improves your fitness; can help to lose or maintain weight; reduce the risk of strokes and type 2 diabetes; lower your blood pressure and strengthen your muscles and joints.

Mental Health - It’s a great stress-buster. Peace and quiet and a bit of me time whilst running is a great way to clear your head and switch off; or alternatively, the perfect opportunity for problem solving. Either way numerous studies show just 30 minutes a week can lift you mood and concentration.

Feel Good Factor - Yep it’s a real thing. Endorphins, our very own natural drug, kick in post run, leaving you feel more alive, energetic and frankly happier...hence why running can become so addictive!

Free (or cheap) - You don’t need a gym membership or expensive kit to go running. You can avoid the ‘treadmill’ and head to the great outdoors. All you need is a decent pair of running trainers and sports kit and then you’re ready to go.

All Inclusive - Whatever your level, age, weight, shape or ambition, running is for everyone. Whether your run short or long, fast or slow, anyone can do it!

Setting and Smashing Goals - As mentioned you might find that the first few runs you do are pretty tough. But stick with it, I promise it gets easier. Once you’re over that initial hump, you’ll find it’s pretty much plain sailing. There’s no better feeling than looking back and seeing how far you’ve come!

Community and Friends - Running is a great way to catch up with old friends and make new ones too. Chatting to other people as you’re running along, you’ll find that time flies by and you’ll have wracked up some distance in no time! You may find that running with other people helps motivate you and pushes you further too.

Charitable Causes - Running is a great way to raise money for a specific charity. It’s not only honorable and hugely appreciated, but knowing you're running for a cause that means something to you, may help you dig deep and motivate you to persevere with your training whenever you’re feeling a little low.

New Experiences and Discovery - Perhaps it’s joining a running club and making new friends or perhaps it’s the means to exploring a new city. Running is a great way to get out and about and make the most of what’s on your doorstep!

Get gear

We don’t want you to wing it on race day. To make sure you’re not underprepared or burnt out before your race, make sure you check out our tailor made training plans, (available when you sign up for a race on Let's Do This) devised to ensure you’re in tip top shape for your big day.

In terms of apparel, our go to brand is Wiggle Run. They’re guaranteed to have everything and anything you need at prices that won’t break the bank.

Get inspired

If you’re looking for some advice, experiences from others or just inspiration from those who have started running from scratch, then The Runner Beans blog is perfect. Charlie describes herself as ‘not a natural runner’ and started the blog to document her journey from her couch to first ever marathon. She’s now training for her NINTH marathon but is adamant that anyone can do it! Her blog aims to 'pace the way to healthy without missing out on any of the fun'.

Let's Do This

By Genny Owen
4 min 40 sec read

Tackling her first marathon this year, she's done all the legwork so you don't have to.

Chances are that all your hard work will have paid off and you’ll be reliving an epic race day experience! You’ve definitely earned a rest but rather than just stopping short in your tracks, it’s important that you put a bit of thought into your post race recovery.  

Pre and race day plans to ensure you’re in tip-top shape are well documented. However post race recovery is often secondary and under-looked. As a beginner, if you’ve done your homework and put in a decent amount of training, your body should be well prepped for what’s in store on race day. As a result, hopefully you shouldn’t be too stiff or sore and your recovery time minimal. Longer, more intense runs warrant more recovery, but it’s still a vital part of anyone’s training cycle. The recovery process gives your body the time to rest, attend to any aches or pains and reboot so that you feel energised and hopefully little by little, stronger each time round. These few little tips and tricks that we’re going to share can have huge impacts on the speed of your recovery so it’s well worth taking a moment to implement them.

The recovery process….

Whilst you might cross the finish line and breath a huge sigh of relief that you’ve smashed your run, it’s important not to just stop suddenly. First things first, keep moving for a good 5-10 minutes post race to cool down and ease up. It might also be tempting to head straight to the pub for a celebratory drink (which is totally legit!), but remember it’ll dehydrate you even further so make sure you drink lots of water to stay hydrated and eat a small carb focused snack to replace all that you’ve used up whilst running. By all means, celebrate your epic achievement, but drink in moderation!

The day after your race, take a well-earned rest if you want it. Have a lie in or longer sleep than normal if you can, or head for a yummy brunch as a treat to refuel. Having said that, exercise encourages circulation, supplying fresh nutrients and oxygen to your muscles, thereby aiding their recovery. So, if you’re like me and not very good at ‘doing nothing’, you might find that some form of gentle exercise as active recovery like a light walk, yoga or pilates helps. If you have any aches or pains, ice may also help suppress inflammation.

All being well, a couple of days after your race you should be fine to ease yourself back into running. Do a little test run and see how you feel. If something still aches though, opt for a different type of exercise with lower impact on your body. A little cycle or swim are great examples, easing up the pressure on your joints, allowing them to recover, whilst also keeping your fitness levels ticking along. It’s also important to maintain a balanced diet and drink lots of water to ensure you’re doing everything you can to help your body get what it needs to recover quickly. As ever, listen to your body and it’s cues and don’t forget that thirst can often be mistaken for hunger.

After a week (or less) of rest and lower level exercise, your body should have had plenty of time to recover. Hopefully you should feel ready and raring to go and can return to training as normal. However, if you still don’t feel right, don’t push it or stubbornly ignore any signs of injury. If necessary, go seek expert help to nip it in the bud, as doing nothing may exacerbate the injury and leave you on the sidelines for longer.

Post race recovery is also a good time to think about your next challenge and goals. Perhaps you did a 5k and now want to aim for a 10k? Or maybe you want to shave a couple of minutes off your time? Whatever your next goal is, no matter how big or small, those few days rest are a great time to look back on your race, maybe think about what you can do to improve or what you want to aim for next and plan ahead. Either way, hopefully you’ll have caught the running bug and be excited to get back out running and find your next challenge!

Get gear

2XU Womens Recovery Tights and 2XU Men's Recovery Tights - They might be pricey but these leggings are worth every penny! Specially designed, they apply gentle pressure and boost circulation to support the recovery and repair of your muscles.   

Natures Kiss Recovery - If you’re a fan of deep heat and it’s funny tingly sensation then this might be for you. A cream to gently massage into any aching muscles to assist their recovery. Super soothing and smells great too.

Trigger Point Grid Foam Roller

Say hello to the foam roller, your new best friend! These are great to release any tight muscles or knots. It’s essentially the most cost effective massage you’ll ever invest in!

Get inspired

Feeling a bit flat after your big race? Finding it hard to get motivated again? Well why not join a ParkRun. It’s a great way to meet new, like-minded people who can support and spur you on, helping you to find your next challenge. Parkrun organise free weekly 5km timed runs that are open to everyone. There are so many to choose from in parks across the UK.

Let's Do This

By Genny Owen
3 min read

Tackling her first marathon this year, she's done all the legwork so you don't have to.

Take a guess...who is more likely to get injured, a beginner or experienced runner? Logic might try to tell you that it’s the latter. Surely all that extra mileage leads to more wear and tear no? Perhaps, but on average, running newbies are more susceptible to injuries. Running is a high impact sport and as a beginner, your body just won’t be used to this new pressure it’s being put under. Common injuries include Medial Tibial Stress Syndrome (more commonly known as Shin Splints) which is often felt through a sharp pain in the lower leg; and ‘Runners Knee’, an ache under the kneecap.

But fear not, it’s not all doom and gloom! Whilst some of us are more injury prone than others, they can often be avoided. Below you’ll find my top tips that personally helped me when I started running….

Warm Up

I’ll admit I’m not always the best at this and have often headed straight from the couch to a run. But thinking about it, it’s got to be a bit of a shock to the system given the high impact! So try to ease yourself into it with a warm up. Not only can this help to get you in the zone, it’s key to raising your heart rate, body temperature and consequently loosening up your muscles, helping to avoid injuries. There are a million different warm up exercises out there, but I personally start by moving my joints (hip openers, shoulder shrugs etc) then doing some form of gentle exercise (10 mins slowly on a bike or a fast paced walked etc). By then you should be ready and raring to go.

Mix It Up

If you’ve just started out, your body won’t be used to the repetitive ‘left-right-left right’ drum as you pound the pavement and may try to tell you this. But don’t worry...mixing things up can help. Vary the pace you run at, the distance and the terrain. For example why not opt for a more forgiving trail run once in a while, or a gentle walk/run. At the end of the day, you’re still being active and your body will appreciate the change.

Take It Slow

It’s easy to get hooked with running but don’t over-do it! This is one I can really relate to…..Being impatient, over-ambitious and enthusiastic, I pushed it too far when I started running; resulting in an injury (Shin Splints), 2 months off running and numerous physio sessions. The general rule of thumb is to increase your mileage no more than 10% each week. So say you’re running 10 miles a week, aim for 11 the next and then 12 the week after. Whilst this might seem like excruciatingly slow progress, it’ll give your body time to recover, adapt and maintain performance. Slow and steady really does win the race!

Stronger, Better, Faster

Not every day is a running day. Whilst just running will improve your fitness and is a great form of cardio, it won’t necessarily strengthen your muscles. Strengthen training is often underrated but is key to ensuring your body is physically ready to run. Exercises that especially focus on your lower body (glutes, hips, quads, calves, lower back) can reduce muscle imbalances, allow your joints to rest, and improve your form and flexibility, thereby helping to avoid injury. A few of my favourites are lunges, calf raises, hip bridges, stability ball hamstring stretches and squats. Resistance bands are also great for an additional challenge, activating your glutes and really engaging your lower body.

Cool Down, Stretching and Water

Ever just abruptly stopped running and instantly felt light headed or got heavy legs? May well be because you didn’t cool down. We all lead busy lives but cooling down is an important stage of recovery. Not to get too scientific, but in short, it lowers your heart rate, helps avoid the build-up of lactic acid (thus sore muscles) and keeps your muscles supplied with oxygenated blood. All in all this should lead to a more speedy post run recovery, leaving you ready for round two. Gently jogging or walking for 5-10 mins is better than nothing for a cool down. Holding some simple stretches for 20-30 seconds may also help avoid short, tight muscles; and Yoga is also a great one for this. Finally, don’t forget to drink plenty of water post run. This is to replace fluids you’ll have sweated out and to avoid dehydration/headaches.

Listen To Your Body

There’s a big difference between something being uncomfortable whilst running and just downright painful. The odd ache and pain is fine and even understandable...it may well be a sign of your body just adjusting to the new workload. This said, if it’s more than a short, little niggle, don’t ignore it as you’ll only exacerbate the issue and it could lead to a major injury. Play it by ear and if necessary, take a few days rest or seek expert advice depending on the severity. So my final tip would be to simply listen to your body...no pain, no gain isn’t always true!

Get gear

Trigger Point Grid Foam Roller

Say hello to the foam roller, your new best friend! These are great for pre and post workout, aiding circulation, whilst also loosening and releasing post workout muscle tightness. It’s essentially the most cost effective massage you’ll ever invest in!

Resistance Bands

A great addition for strength training. I was recommended these by a physio and they really helped me activate my glutes, strengthening my lower body post Shin Splints. The bands have different resistance levels, meaning they are super versatile and the exercises you can do with them are limitless.

Compression Socks

Fact - you don’t have to be a pro to wear compression socks. If you’re prone to tight calves like me (especially so after my injury), then these socks will honestly be life changing! They can be worn during or post running, improving blood flow, circulation and recovery. Yes you might think they look silly, but don’t knock it until you’ve tried it!

Ultimate Performance Massage Balls

A small but mighty massage ball to help relieve any tightness in muscles. Super simple to use...just your own body weight to control the amount of pressure.

Get inspired

Looking for some motivation to get you in the mood to run? Need a pick me up? Head over to our Instagram for more quotes, support, inspiration or even just entertainment!

Let's Do This

By Stephanie Ede
4 min read

Having just qualified as 3rd overall female for the Ironman 70.3 World Champs, her long term sights are set on the full Ironman World Championships in Kona.

If you're looking to up your running mileage or beat your PB it's important to fuel your body properly before, during, and after your run to ensure you're running at your best. I’m going to share some of my advice on how best to fuel your muscles to keep you running further, faster and for longer.

Pre-Run Nutrition

What you eat before you hit the road or the treadmill all depends on when you’re running and what kind of run you’re planning. Many people don’t have the time, or the stomach to eat and digest food before a workout, especially if it’s taking place in the early morning. As a general rule of thumb, I have a small snack 1-2 hours before a short run (less than an hour) and a larger snack or small breakfast before longer runs or a run later on in the day. A pre-exercise snack of 100-300 calories is plenty for runs of up to 1 hour.

Small Snack Examples:

A banana

A smoothie

An energy gel with water

An energy bar

For longer runs, or if you run later in the day, aim to consume 300-500 calories 1 to 2 hours before. Long lasting breakfast combinations will be rich in complex carbohydrates, have a small amount of protein and a little healthy fat, ensuring you have everything you need to keep you ticking along.

Larger Snacks or Breakfast Examples:

Porridge with fruit compote or honey

Muesli with Greek yogurt

Toast with peanut butter and banana

Running and stomach issues

I don’t believe anyone who says they’ve never experienced any kind of stomach issues when out running! Even the most experienced runners get eating wrong and end up with those dreaded issues whilst out on a training run or even worse, during a race. We just can’t predict exactly what our bodies will do and when. Studies have shown that 30 - 90% of endurance athletes suffer from some form of stomach/bowel distress, with the percent increasing with longer distances.  What can we do to avoid those on-the-go gastrointestinal complaints?

Avoid certain foods pre-run

Although pre-run foods should be high in carbohydrates avoid any that make you feel full or heavy and in particular, in the 2 to 4 hours before your run, avoid the following foods known to cause gastrointestinal distress.

High fibre foods for several days before your event

Excessively fatty foods

Spicy food

Too much caffeine

Alcohol

Foods high in fructose, particularly sports drinks that are sweetened with only fructose. (Somewhat paradoxically, drinks that contain some fructose along with other sweeteners such as glucose appear to be less troublesome).

Get a routine going

Practice, practice and practice again. If you’ve had problems in the past, practice new nutrition strategies, both pre-event and while running to see what works for you.

Less is more

Despite what you might think, you can have too many calories on race day. Remember that it's always easier to add more calories, but not so easy to "remove" them when running!

Liquid only

Whether it's a drink or a drink mix or a gel, liquid calories are far easier for you to consume and process whilst running under race day stress.

Get gear

My go-to nutrition brand - Science in Sport

Pre-run

To start I have 500ml of Hydro (Berry) every morning when I wake up. Why? It gives me the kick start and boost I need first thing in the morning and fills my body with added electrolytes ready for my training session. It also tastes great which makes me gulp it down quicker than water!

Pre and post runs I have trialled using Beta Fuel along with GO Electrolyte drink which I use to fuel much longer runs. I find these provide ample amount of carbohydrates, taste great and are a good way to take on board fuel to prepare for a heavy training day or a big race (marathon or long distance multi-sport race e.g. a triathlon).

During

Personally, I take on a Energy Gel around every 8km. The amount fluctuates with pace and total run distance, but without fail I always get some fuel on board around that mileage. However, I would not take a gel on a 10 or 12k run for example, I reserve gels for the runs over 90 mins. Flavours wise, I love the fruit salad or vanilla and berry with added caffeine at the later stage of the run – it works a treat! These flavours sit well with my stomach, but I like to mix them up as there are so many delicious ones!

Recovery

As an Ambassador for Science In Sport I have been using REGO and the Protein 20 bars for the last 4 months now and believe they help me recover quicker and also give the best blend of carbs and protein.

I always prepare REGO in advance as timing is critical for me. At the track, it’ll be in a sachet in my bag. If I am running from home, I’ll mix it up in advance and pop it into the fridge so I can consume it as I get through the door. Maximising recovery is a key part of my training. REGO aids the recovery process so that you can come back stronger, ready to go again. There are a good variety of flavours but my personal favourite is chocolate orange.

I also love the taste of the Protein 20 bars. These provide an added energy boost before a session or are a perfect snack during the day. They are low in sugar and really high in protein (20g) so tick all of the boxes. My favourite flavour is chocolate peanut crunch.

I stand by the range of SiS products that I use, they work for me and my requirements and really help fuel my training.

Get inspired

Home-made is also cheap and easy

When you have some spare time (which is not very often if you are anything like me!) making your own energy snacks is a great way to save money and make sure you know exactly what you are eating. One of my favourite recipes is actually specific for cyclists, however it can definitely be used by runners too. These rice cakes are a Great Britain Cycling Team staple and provides a perfect fuel for endurance sports and have been proven on the world’s toughest bike races.

Let's Do This

By Genny Owen
4 min read

Tackling her first marathon this year, she's done all the legwork so you don't have to.

What you feed your body with pre and post run can have a major impact on your performance, mood and overall general health. It’s estimated that we burn around 100 calories per mile running and as a newbie to running, you may find your appetite increases too. It’s therefore important that we that we fuel our bodies sufficiently.

That said, if you’re new to running, you don’t need to go into overdrive and start carb loading or purchasing protein power and energy bars galore! Following a general balanced diet is more than sufficient when you’re just starting out. It may well be that you just need to make a few small tweaks in order to see and feel substantial changes.

So what is a balanced diet anyway?

Firstly a balanced diet doesn’t equal restriction or bland boredom. It’s about eating a variety of healthy foods but also treating yourself once in a while. Think of it as ‘everything in moderation, including moderation’ (!).  In general a balanced diet is made up of 50-60% Carbohydrates, 20-25% Proteins, 15-20% Fats, Vitamins and Minerals.

Complex, unrefined carbs such as whole grain rice or pasta and sweet potato are perfect, whilst lean meats, milk, fish and eggs are great sources of protein. Whilst the name might suggest otherwise, some fats are good for you. Try to steer clear from ‘bad’ fats often seen in processed food and opt for unsaturated fats found in nuts, seeds, fish and my all time favourite, the trusty avocado! You’ll also find heaps of vitamins and minerals in fruit and vegetables so try to load these up on your plate at each meal.  

Why is a balanced diet important?

The different food groups all have distinct primary benefits. Carbs are great for slow release energy, helping us tick along, whilst protein is found to aid muscle repair, recovery and growth. Fats (in moderation) also help our energy levels and cell growth, whilst vitamins and minerals can boost our immune system, keeping us fighting fit. Combined, a balanced diet therefore offers us an array of benefits, making it perfect for running.

What and when?

We all react differently to certain foods, so take this one with a pinch of salt and play around to find what works for you. The general advice is to avoid eating anything 30-60 minutes before you run so that your body has time to fully digest and process food (as well as hopefully avoid stomach cramps, stitches etc whilst running). If you want to eat something 30-60 minutes beforehand, try to avoid sugary sweets and chocolate which are just empty calories. Whilst their shiny wrappers might be tempting and the initial sugar rush gives you an instant hit,  it will be very short lived.

Why not opt for something that offers slow release energy such as a banana, or an easily digestible yoghurt or smoothie to keep you going. If you’re eating a little earlier, say 2 hours before or more, you can choose something more substantial that fits in with meal time. I’m a huge fan of peanut butter on toast, porridge or avo and eggs on toast.

If you’re going to run first thing in the morning, it may well be that you can’t face the thought of any food at all. That’s ok, given that you’ll be running for an hour or less, your body should cope just fine. If that’s the case, stay hydrated and try to eat a decent meal the night before to put your body in good stead. For example, salmon with brown rice and green veg or a homemade chicken stir fry should do the trick.

Post exercise, the first hour is key as your body tries to return to normality, restoring our glycogen levels and repairing muscles which have been under stress during exercise. To give our bodies a helping hand in this ‘power hour’, a 200-400 calorie snack with carbs and protein is recommended. I personally never feel that hungry immediately after exercise, so I find a smoothie or protein bar works for me, but it’s totally up to you.

At the end of the day, just listen to your body. Food can be used as fuel both pre and post running. But if you’re feeling fatigued or weak it may well be because you haven’t quite figured out what works for you just yet. So long as you follow a balanced diet though, you’re on the right track!

Get gear

Cliff Bars - A great snack, pre or post running. Essentially a healthy flapjack but with the right balance of carbs and protein to leave you feeling content and energised. With so many flavours to choose from, it’s easy to get addicted.

Tribe Protein Bar - Another great snack filled with protein, made from 100% natural ingredients. Delicious flavours including chocolate brownie and coffee and walnut make them the perfect fix when you’re craving something sweet. Top tip...great dessert when softened slightly in the microwave and added to natural/greek yoghurt.

Meridian Peanut Butter - Buying a large tub of this is dangerous since it tastes so good! But it’s a great source of protein and good fats since its made up entirely from nuts and no added nasties. Great on toast, in smoothies, drizzled over porridge, the opportunities are endless!

SiS Mini Go Bar - A yummy snack that’s not only bound to give you energy but also packs in 2 of your 5 a day fruit.

Get inspired 

Lacking ideas on what to cook for dinner or craving some yummy running snacks? Eat2Run has you covered! As a sports nutritionist, Sarah’s recipes are not only guaranteed to be packed full of energy and goodness for performance, but they’re also downright delicious. Sarah's ginger oat bars are a team favourite. 

Let's Do This

By Genny Owen
4 min read

Tackling her first marathon this year, she's done all the legwork so you don't have to.

Neutral running shoes, shoes with cushioning, structured shoes, shoes for under pronation or over pronation, shoes for trail running or road running...Got a headache already? This is just some of the terminology you might have come across in your hunt for your first pair of running trainers.  Whilst they are arguably the most essential part of your running gear and important to get right, it really doesn’t have to be that confusing!

First things first, you might be asking why you even need a new pair of running trainers. Won’t those old shoes stuffed in the corner do? Perhaps, but the likelihood is they’ll have seen better days and will do more harm than good. As your feet pound the pavement, your shoes and feet will be subject to wear and tear. So why not give them a little love by investing in a decent pair of running trainers? Not only can they help to avoid injuries, aches and pains, a new pair of kicks is a great way to get you psyched for your first run, as well as look and feel the part!

So where to start. Below you’ll find a couple of pointers to help you navigate through the wonderous world of running shoes…..

The Fit

Comfort is key. We’re all different and so what works for your friend might not necessarily work for you. Try a few trainers out and see what suits. Most retailers will let you hop on their treadmills so you can get a proper feel for the shoe. Running trainers should give you a light, free-feeling, not be heavy or cumbersome. A key point to note is also shoe size.

In general, it’s advised that you go up at least half or a full shoe size for running. Why you might ask? Well when running, your foot hits the ground with more impact and to compensate for this, they tend to spread out further, meaning your standard shoe size might feel a little too cosy. A simple test when trying out trainers is the ‘thumb test’. Essentially, making sure your heel is at the back of your shoe, if you can place just a thumb between your big toe and the end edge of the shoe, it should be a good fit!

The Jargon

There are SO many different types of running shoes out there but to keep things simple, you can generally split them into two categories, neutral vs structured shoes. A neutral shoe will do the job for most people. It’s good for people with underpronation, normal to high arches, mid to fore-foot strikers and those with a lighter frame. Structured shoes offer more support and stability, so are better suited to those with low to normal arches, people who overpronate or are even injury prone!

But hold up, what on earth is pronation you might ask? This just simply means the degree to which your foot rolls as you run. Overpronation = inwards, underpronation = outwards. This can be helpful in determining which shoe type is right for you. If you’re unsure on any of this, I’d highly recommend getting gait analysis so an expert can assess the way you run and help you figure out what’s best for you. Most running shops offer this service free of charge nowadays but if not, as mentioned, a neutral, cushioned shoe is often a good starting place!

Variables

You might already have a pair of suitable running trainers. Great job! But remember, overtime, they’ll lose their shock absorption and grip, thus stability, so they do need replacing from time to time.  On average, running trainers should be changed every 6 months or 300 miles (whichever is up first). It’s also useful to consider what surface you’re running on. Just as there are cars designed for road racing or offroad, so too are running trainers. Trail running shoes for example might be bulkier and will give you more grip on the unstable terrain, whilst road shoes may be lighter, given the smoother terrain so choose wisely.

Get the gear

Hopefully the info shared has shown you that buying your first pair of running trainers doesn’t have to be over-complicated; but that taking the time to find a decent pair is worth it. Whilst it’s all down to personal preference, below are my choices to help you along the way…..

Asics - Roadhawk FF - a good women’s shoe for those on a budget

Brooks - Ghost 11  - a great neutral, cushioned shoe for women

Adidas Ultraboost - a slick, neutral men’s shoe for those looking for an extra lift  

Asics Gel Nimbus - a sharp, men’s cushioned shoe to absorb impact and give you a boost running

Get inspired

Still unsure about all this Gait Analysis malarky? Runner's Need has created a short, simple, step by step video to explain how analysing the way you run can help in choosing the perfect running shoe for you.

Let's Do This

By Daniel Sarno

After entering my first long distance race four years ago, I've been hooked by the sport, entering marathons around the world and hunting down my next marathon PB.

Overall race rating:  ⭐⭐⭐⭐

Race organisation?  ⭐⭐⭐⭐⭐

Race course?  ⭐⭐⭐

Medal?  ⭐⭐⭐⭐

Facilities?  ⭐⭐⭐⭐⭐

Raceday logistics:

✓  Race pack sent out before the race

✓  No parking close to the start (within 500m)

✓ Bag drop

Race summary

With Manchester being my home town, this was set to be a special marathon for me. After weeks of solid training, the flat route, great home support and strategically placed family members along the coursed powered me to a sub-3 personal best. Even the rain held off!

✓ Flat
✓ Closed roads

Course details

The race itself was well organised and fun which is critical for such a mental sport as marathon running. Closed roads and event staff were there to guide everyone round the mainly outer city flat route, headed south and west through the small towns of Greater Manchester. The crowd support was great and where there were the odd lonely stretches along the route, I had played my home card advantage and drafted in friends and family to help me kick on in those crucial sections. The race atmosphere builds in the final few miles as you head back into the city and down the home straight, propelling everyone through the last 385 yards and across the line by Old Trafford.

Post race

Having Old Trafford cricket ground as the event village meant that there was plenty of space after the finish line to take your time, stretch out and let that race high rush over you. Collecting the marathon medal was extra special for me after a personal best and the event organisers made refuelling, photos and bag collection easy for even the sorest of runners. Friendly event staff guided me to the essential post-marathon complementary (non-alcoholic, obviously) beer to put the icing on the cake of my Manchester marathon experience.

Top tips

1. Get there early - like all races really, roads and public transport are very congested in the hours before the event.

2. Mancunians are very friendly so be sure to chat to your fellow runners.

3. The crucial miles 19-21 are a little exposed to the elements in the countryside and lacking in support so prepare for that physical and mental battle.

The event in 3 words

Flat, friendly and fun

Let's Do This

View event page