Running

It’s not a crazy idea to think that running clothes and gear doesn’t really matter if you’re just a beginner. But investing even just a little time, effort and money in it can make a surprising difference to your running experience.

1. Synthetics

Avoiding chafing is a number one priority. Wearing clothes that are sweat resistant — like those made out of synthetic materials — is the best way forward. Your everyday cotton unfortunately will encourage rubbing. That’s especially the case with socks and tops, so it’s worth a couple pounds to make sure material and skin don’t come up against each other.

2. Fitted Running Shoes

You’ll see it again and again. But paying a bit extra for the right running shoes will make a massive difference. Going to most sport shoe shops will give you the opportunity to have your feet and gait measured properly. They’ll set you up with a video camera and find the right shoes for you. Don’t worry if they’re suggesting a ½ size up from your normal one. Break them in gradually and well before your event and you’ll avoid discomfort and unnecessary running injuries.

3. Base layers in winter

You can find breathable winter running gear that will keep you warm and dry in your average winter conditions. They won’t drown you — they’ll be comfortable and lightweight. You also shouldn’t overheat or feel a sweaty cold. Gloves and running jumpers can be added for the same, and you’ll be able to avoid the treadmill even out of season. Plus it’ll allow you to do your fitness training in conditions closer to those that your running event is probably taking place in.

4. High-visibility clothes

It’s so easy to not be seen by the things around you. Staying safe by not wearing headphones while road running is one tip; another is to invest in some high-visibility clothes if running in the morning or late afternoon. They’ll add an extra (probably waterproof) layer as well as keeping you running for a little longer.

5. Spare cash & snacks

In the interests of running safety, bringing a bit of cash in a pocket is a good shout. It’ll just be a safety net — whether you get lost or are just in desperate need of a bottle of water or a snack that you haven’t managed to fit in one of your pockets.

6. Iphone Running Armband

Listening to running music or a podcast — provided you don’t on roads — can make long and repetitive runs a little more interesting. Where a strap around armband holder for your phone is better than just a pocket is that you can check the time, change song, and start your Strava app to record your distance.

7. Vaseline & Blister Plasters

Not exactly running gear, and hopefully you’ll already have them at home. With blister plasters you should be able to carry on running, and maybe prevent the bigger blisters from forming by catching them early. Vaseline or BodyGlide is good to prevent (or minimise) any chafing you’re still experiencing, whether it be your nipples, feet, or thighs.

8. Running water bottles

You’ve probably seen runners with easy-to-hold bottles. You can buy them incredibly cheap from any sports store. They’re worth it if you often get a dry mouth when running and obviously if you often suffer from dehydration. You can definitely take them on race day, although for long-distance running events they will have water stops throughout the race.

9. All the gear, some idea?

What to wear running is not a difficult question. But it can make the difference in comfort and occasionally in minor to moderate running injuries. It’s worth investing, and usually not very much.

Don’t let your gear go to waste and head over to Let’s Do This to find your next Beginner-friendly race here, https://www.letsdothis.com/gb/running-events/beginner-friendly.

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If you’re thinking about Ultra Marathon running you’re probably already pretty clued up on reasons why running is great. So why bother with an ultra? These 8 points scratch the surface of why ultra running might be absolutely perfect for you.

1. It is beautiful

Trail running will always be nicer than road running. Training for and running an ultra marathon will keep you running in beautiful scenery. What an opportunity to explore different places. And all packed with endorphins.

2. It’s not just for the super-human

Ultra running has a reputation of the insane to it. Actually, especially for shorter ultra marathons, it really isn’t necessarily more training than for a marathon — if anything it can be easier in that it is much less about speed and more about manageable pacing for a long time.

3. Ultra Marathons are all different

The world marathons may all in some fundamental ways resemble each other quite a lot. You might expect to get a fairly similar time for each marathon you do — or at least you will likely compare your times. It’s fairly impossible to do that for ultra marathons. They’re all so different. A runner might do one ultra marathon in 3.5 hours, and another in 6. The terrain dictates the running event — and so, each ultra is a new experience and a new kind of achievement.

4. It’s about the finish line not the time

You might well time yourself. But ultra running is really not about the time. That’s partly because they’re all different. But it’s also because it’s more of an endurance test than a speed one. There really is no pressure. To do it at all is a huge achievement. To pass the finish line at all will give you something that few people can claim to have and so it doesn’t really matter about the time.

5. It’s more intimate than a marathon

Where marathons are completely filled with people — happy though they are — ultras are not. Instead of thousands of runners, there is a different kind of companionship and intimacy with only 400 (for example). It might not appeal to you, but if it does then an ultra is better suited for you than a standard marathon.

6. It’ll be part of your life

If you’re into running, you make it a part of your life. That means training doesn’t need to be the massive sacrifice that some probably think it is. Training for an ultra marathon is by all accounts pretty relaxing. Most of the time you can pace it slow (and chat with your running partner), enjoy the view, and feel great at the end.

7. It’s breaking another barrier

It’s not something everyone thinks they’ll do in their life. So when you do it, you are breaking barriers all over. That’s not to say you didn’t do the same for your first marathon. But you get to do it all over again with a completely new sense of achievement to it. Passing through the ultra threshold and you will feel the euphoria of running.

8. It’s a life adventure

It may not even be the running that appeals to you. An ultra marathon is often called a life experience. Something completely different and exploring somewhere completely new strikes many as an adventure. And an adventure that should not be missed if you are capable.

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Whether it’s your first half marathon or your 10th ultramarathon, race day can be pretty daunting if you’re not too sure how to handle it. Follow these tips so you know how to deal with race day and reduce the last minute nerves.

1. Bring warm clothes

You’ll want some warm clothes for before the start. You will likely be hanging around for a long time before the gun goes off so make sure you don’t get too cold by having some warm clothes that you can ditch before you enter the starting pen. You can either give these clothes to a family member or friend who has come to support you. For some of the bigger events, you will be given a kit bag that you can store at a safe baggage drop location so do make use of this if you can.

2. Go to the loo before the start

One of the worst things that can happen to a runner is to need to the loo after you’ve crossed the start line. Not only is it uncomfortable, but it will also add time on to your finish time if you have to stop half way around the course. Avoid this by making sure you get yourself to a porta-loo before you head towards the start line. Although the queue will be pretty long, it’s definitely worth the wait to avoid a sticky situation at some point on the course.

3. Bring your phone

Make sure you’ve got a charged phone on you before, during and after the race. This will mean that you can communicate with your friends and family during and after the race. I’m not saying stop during the race and have a 10min chat with them, but a text to say when you think you might finish won’t hurt.

4. Pick up your race pack early

Some event will send your race pack directly to you prior to the event. For those that don’t, you’ll want to get to the race site nice and early so you don’t have to queue to collect your race pack and have the stress of missing the start because you were still in the queue.

5. Don’t forget your warm up

Heading out on a big run without a proper warm up can be dangerous and lead to some pretty serious injuries. Make sure that before you head into the starting pen you some light jogging done to get the blood pumping and get your muscles warmed up. Some light stretching is also a very good idea to loosen up the muscles before you put them to work.

6. Find runners of a similar speed

Some events will have pace-runners — people whose job it is to run at a certain speed so that runners know how to pace their race — so a good idea is to find the pace-runner who will be going at your desired speed to help keep you on track. If not, just ask around and see what sort of pace or finishing time people aiming for so you can find your place in the starting pack.

7. Start slowly

It’s very easy to let the excitement of race day get the better of you and to go off to fast and blow. Just before you cross the start line, take a big deep breath to relax yourself and then head off at a good sustainable pace. Try and think about the first 10 mins of the race as the warm-up and then after this, you can get into a comfortable and consistent rhythm for taking on the rest of the course.

8. Run past the first water station table

The majority of runners will all flock towards the first table at each water station meaning there’s often a queue or just general pileup of people. If you run past this table to the middle or last table at the station, then there won’t be a queue and you can just carry on with your run.

9. Complete, don’t compete

Lots of athletes will get way too hung up on their time and see a big run as a kind of ‘fly or die’ challenge. The point of these kind of days is that you enjoy yourself and try and finish the course so don’t go out too fast and ruin yourself trying to chase a time. Just take your time and enjoy the day.

10. Don’t forget your medal

Most races will make it pretty hard to forget your medal as they will hand them out as you cross the finish line. But make sure you leave the race with it so that you have a symbol of your great achievement.

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Tips and tricks to completing an ultramarathon.

1. Start very, very slowly

You will have to go slower than you do in any other running event you are used to. It’s just how it has to be if you want the best chance at finishing, particularly if it’s your first one. That’s even if it is the shortest Ultra (the 50k). Better to start slowly and speed up than collapse later on. Take in the view while you’re at it.

2. Let yourself be overtaken

An Ultra Marathon is, for most people, not really a race. You probably don’t have the energy to be really competitive with others — and definitely not at the start unless you’re really used to ultra running. Chances are you’ll catch up with them later anyway.

3. Walk if you need

Walking is fine. 50k is definitely, long enough that you’re forgiven if you do. If there’s a steep hill — especially in the first half — think about whether it’s worth giving it your all or conserving your energy.

3. Make Friends

You have a long time running. Even with changing scenery it can get boring. Chat to other runners — you’re running at the right pace for it. You’ll have an amazing feeling of community and achievement. Plus if you’re going for an ultra, you’ll likely have quite a lot in common.

4. Eat (and drink) throughout, even at the end

Try and eat as often as every half an hour. Your body might tell you it doesn’t need any more food. So long as you aren’t stuffing yourself (pretty tricky whilst running) then follow a religious eating plan throughout. When you are nearing the end it is easy to think you don’t need more food, energy, or water. But the worst thing would be to crash before the finish line. Even if you make it, you don’t want your achievement ruined by a massive energy low.

5. Think about your race pack

You’ll have a race pack. You can never be too over-prepared with how you prepare it. Practicing in training is of course key. Thinking about whether you want a water bladder in your backpack or a bottle to hold is important. Knowing what environment you’ll be running in is as well. You don’t want to carry too much, but you also don’t want to carry too little. There is not necessarily a right or a wrong, but definitely don’t leave something without thinking about it first.

6. Work on getting to the next aid station

In your training, you should have looked up where all the aid stations are at. You’ll also have a good idea of the layout of the course. You can then break the run up, and, by giving yourself segments of the course as goals to work towards, find the running motivation you need.

7. Just keep going.

Mental toughness is it. If you don’t have mental stamina in an ultra marathon you’re in trouble. To do anything for probably at least 6 hours straight you need huge amounts of discipline — something that is physically gruelling and emotionally wearing requires even more. Make a mantra. Repeat it to yourself. Raise for a charity or tell your friends you’re running it. Do what you can that will give you the running motivation you need.

8. Enjoy it.

It’ll be pretty awesome. You’ll go to a cool place .You’ll do something amazing. Make sure not just that you do it then. Make sure you enjoy it too.

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Some Running Tips for tackling your next 10k run.

1. Remember a 10k is a different kind of race to the others

Where a 5k is largely about speed, and the half marathon is much more about just endurance, when training for a 10k you should think of it (somewhat unsurprisingly) as a mixture of both. So following a running training plan that reflects that is key.

2. Do a mixture of longer-distance runs and interval training fitness sessions

Running uphill and at a pace are both good for core body strength and general fitness training. Even if you don’t plan on sprinting in your 10k (except for perhaps at the very, very end) often sprint training leads to the quickest and most noticeable results. And then you can justify the 70% rest of the time of low intensity running.

3. Run with others to push yourself

Not only does it give you someone to chat to when running at lower intensities, but it will also hopefully give training a bit of a competitive edge. It is the hardest race to pace yourself for — not too fast and not too slow. As a result, it is easy to relax a little and not push yourself quite as hard as you might so it might be good to have a bit of running motivation alongside you.

4. Finish at pace

If you aim to finish faster than the rest of your run you will hopefully avoid burning out half-way through by accident. An hour is always a long time to be running for, but short enough that you might tempt yourself into a speedy start. Try and avoid the classic slip-up.

5. Be careful what running music you listen to

Listening to music while running doesn’t just bring up conversations about road safety. It can also muck up your run. If you aren’t careful with what beats you are choosing, you might find yourself running at a different pace to the one you are used to. Your body will automatically try and mirror its tempo, which might not be the right one for you.

6. Kit matters

You may not get the famous marathon nipple rash, but you certainly could get some thigh chafing if you aren’t careful. You could also run right into the trap of Runner’s Knee or Shin Splints if you don’t buy the right trainers (and of course stretch properly). Don’t ever think that your race is too short to warrant the right care. Running is pretty cheap as sports go, so hopefully you can make one investment into running gear.

7. Train as you will race

If you’re planning on running with a water bottle, then train with one too. If you think you’ll need snacks on the course (which hopefully you won’t) then try out your pockets beforehand. Don’t save your synthetic socks for race day, because otherwise by the time you get there your feet will be covered in blisters. Train as you plan to run the race and it’ll stand you in good stead.

8. Don’t just think about hydration on the day

Downing two litres of water twenty minutes before the race is not going to hydrate you. It’ll probably make you feel unwell and call for a portaloo stop on the way. Drink lots of water the day before so that you be sure that your body has absorbed it.

9. Consider running nutrition

Running nutrition is not as scary as it sounds. When training for a 10k, it pretty much means that you should take care of what you’re putting into your body and how much of it. You may have managed running 5ks without thinking about food, but you’ll dip in energy in the middle if you haven’t eaten before a 10k. It doesn’t need to be really expensive. You can’t go too wrong with a couple of bananas and bit of pasta.

10. Be careful about running injuries

The main rule of running events and training plans is that you should listen to your body. If you are in pain, you should probably stop running until the pain has gone and look up some running recovery tips. That doesn’t mean you have to give up on your race — you can always think about low impact fitness training (like cycling, swimming and cross training). But taking pain killers and carrying on the run will risk putting you out of the game for good.

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Finding running motivation is often either impossible, or only goes as far as thinking about how much you’re going to run in the very, very far distant future. So have a read up on exactly why running is great and try to take the plunge.

1. Once you’ve booked it, there’s no going back

Signing up to running events usually gives people the motivation that the rest of the time they lack. Committing money and running training time to an event is an investment you won’t regret, with pretty minimal risk. So go ahead and book one. There will probably even be one near you.

2. You’ll feel healthy and fit

Running training, particularly outside, gives you the kind of healthy feeling you probably had at school. As soon as you’ve booked your first running event and started on a training plan, it won’t even be a massive wait until you first start feeling the health kick. Fitness training will tone you up and clean you out. Plus, following a running training plan can give you the life structure you need. There’s a reason it’s everyone’s new year resolution.

3. You can explore your area

Seeing your surrounding countryside or city area on foot is something most people don’t seem to have time to do. Running training is a pretty good excuse. You get to see little parts and views you probably haven’t seen before — and likely not so early or late.

4. It’s sociable

If you find a running group to join you might actually even meet people during your training. There’s the added benefit that if others are relying on you to meet your training plan you’ll be more motivated to do it. Since most training for long-distance running also advises a slower pace for 80% of runs, you also could just be chatting to friends whilst getting fitter.

5. Training can fit in with your life

It’s true that if you’re booking a long-distance running events your training will be relatively time consuming. But even then it won’t be overwhelming — there are a lot of hours in the day. With enough running motivation you will realise that training isn’t necessarily a sacrifice. You’ll also realise how much time you wasted before and should find that you can balance it fine with the rest of your life.

6. Running is cheap

Even if you have to pay for running events, running itself has got to be one of the cheaper sports. Apart from good running shoes and some running gear, you will spend virtually nothing. All to feel better, run faster and run further. And if you run outside you can give up the gym membership that you never use.

7. You can raise money for charity

Even if you don’t have a charity in mind that’s close to you, it’s always nice to raise for a good cause. Given that your friends have probably asked you to sponsor them a couple of times, definitely you should feel fine doing the same back! Also, just like signing up in the first place, it’s a good thing to have something depending on you to give you the right running motivation.

8. There’s a great atmosphere

Taking part in running events you will realise that there really is nothing like it. The achievement on its own feels great. Everyone’s around you and endorphins are running high. There’s a feeling of community and it’s 100% worth having. And even if you’ve asked them not to come, it’s great to see the people you know watch you cross the finish line.

9. You won’t regret it

Even if you hate it, you will always be glad you booked whichever you decide is the one for you. So you might as well do something different. Plus you’ll get a medal.

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Whether you’re a couch to 5k runner or training for your 7th marathon, how you recover after your runs is just as important as how you warm up and is vital for staving off muscle soreness and improving your overall performance. Following these 7 tips will help improve your recovery and minimise the risk of injury.

1. Cool down

Make sure you don’t come to a dead stop at the end of your run. Instead, do a gentle cool down, such as a light 10–15 minute jog or even just a gentle walk and some stretches. A proper cool down is an important first step to kick-starting your recovery process. It helps your body recover, reduces muscle soreness and keeps you moving without seizing up.

2. Rehydration

Rehydrating after a run is a key. Start taking on fluids as soon as you can to try and replace all the water, minerals and electrolytes you’ll have sweated out on your run. Hydrating is a crucial component of any physical activity, especially if you want to maintain the body’s balance, keep it functioning properly, and avoid muscle cramps and dizziness.

3. Refuel

A solid post-run meal or snack, within 20 to 30 minutes of your run, will ensure you take advantage of the key window for refuelling. This can help provide nutrients to repair any damage that occurred during your run and can speed up recovery. Try to get a good mixture of carbohydrates, protein and a little healthy fat. Good snack ideas include a banana, dried fruit, nuts and a yoghurt, an egg white omelet with spinach and some fresh fruit.

4. Stretching

Stretching can help with post-run recovery but can also help improve your mood and reduce stress by releasing endorphins. After your run try spending 30 minutes stretching your legs and back out. This will increase your flexibility and range of motion and also it just feels good!

5. More refuelling…

Following on from your post-run snack, within 2–3 hours you should try a have a larger balanced meal. Try to focus on protein or a big veggie push, such as a veggie-packed omelette or a salmon or steak. This will all help with recovery and the veggies will help to reduce inflammation.

6. Sleep

After your run try and get an early nights sleep as this will also help to speed up your recovery. Winding down in the evening with a bath, massage or stretching session and then hitting the hay at a decent time can really improve your recovery and allow time for your muscles to repair and rebuild.

7. Rest and recover

If you’ve completed an especially long run don’t dive straight back into your normal training routine as your body will likely need a bit more time for recovery. However, it’s important that you keep active and do some light exercise — such as a gentle cross training on the bike or a swim, and changing up the activity can also be a good break to your routine. Once your body feels better you can build up the training again and avoid injuries.

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Drink. And. Run. At the same time. Or pretty much at the same time. It sounds like it wouldn’t work, and yet at the same time it sounds and is pretty awesome. If you’re not prepared for the prices of doing them abroad (Marathon du Medoc for instance) then have a look at what Britain’s got to offer. And let’s get boozy.

1. Choose an ATHLON

Gin-Wine-Ale-Pizza-Chocolate-Pie-Cake athlons are the choices. They’re not all boozy, but the boozy ones surely are the best. It’s a pretty simple concept: you turn up, often for a late-evening start, and run the course. It’s usually 6–8 miles, and there will be strategically placed (and questionably named) “aid” stations. These will ply you with whatever is in the offing during the race (one of the previous options) and make sure that by the time you cross the finish line you’re more than a little merry. Athlons happen all year round and mainly in Cambridge and Yorkshire, but have a look for the next one and see (The Athlons UK Web Page.) If you don’t live near, just think that you’d probably travel for less.

2. Tempo Relay Run Events

There’s the ‘Tempo run for cider relay’, the ‘Tempo run for beer relay’ and ‘Tempo run for gin relay’. A bit of a theme. The idea is to put on events that the organisers would want to do themselves, so they’re guaranteed to be good. And you only need to run 2 miles before you hand over to one of your team of four. Rules state dress up, and there’s no excuses to not go for it with full force — you can definitely afford to buy some new stuff after only paying a tenner to enter. And there will be prizes at the end for best dressed. It seems barely worth the regret to miss it, so find yourself a group and head to Worcester, Stratford, Cheltenham or elsewhere for a Boozy Relay Run. Find out more about event dates at Tempo Events.

3. Run The Bacchus Marathon & Half Marathon (and the 5 Mile or Fun Run) In Surrey Every September

It’s not exactly a series of events. But once a year there is the Surrey Bacchus Marathon and Half marathon (plus the 5 miler and free fun run for kids). It’s in a vineyard and is a must-do. You’ll try 6 English wines across the Half marathon course, and 12 during the full. And in case that sounds too indulgent there will be soft drinks and some food at the stations too. There will be, of course, the same again at the finish line, alongside a hog-roast and a good look at everyone’s fancy dress. It justifies a visit just for the course itself and the live music during it. So it’s no surprise that it’s a sell out every year even before you think of it as one of the best boozy races. Look it up now and if you can’t get tickets for this year, be bold and go for next at BACCHUS Marathon & Half Marathon

4. SECRET LONDON RUNS

CRAFT BEER RUNS (Secret London Runs Craft Beer Web Page)

If you’re looking for a craft beer run on a Saturday in January, May and July, you’ll find the ‘Craft Beers of the East End’ from Secret London Runs. You’ll choose your pace (on a scale of chilled to slightly less chilled to speedy) and do an 8k whilst seeing some of the sights of London. And there will be some pretty tasty beers to sample on your journey round and one pint at the end. If you’re not a Londoner or those dates aren’t for you, Google a beer run and you’re likely to find one nearby.

GIN RUNS (Secret London Runs Gin Web Page)

There’s also, of course, a 10k Gin Run. It takes about 2 hours — largely because it consists of 10 stops where you are required to take part in gin trivia and games. You’ll get a guide, a goodybag (which everyone has missed since their childhood days) and — to quote — ‘a lovely gin in a lovely gin palace’. Whether you’ve earned it or not is not important to be honest.

5. The Beer Mile

There are some official Beer Mile events in England. That’s where everyone joins together to run 4 laps, and to drink 4 beers — one before each lap. If you miss the actual event though, it’s still worth taking part in. Because it’s pretty simple to just make your own events and races. And then you can enter your time into the official Beer Mile resource where you can see your time, everyone else’s times, and the PBs that you’re going to break.

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San Diego is renowned for its picture perfect white beaches and amazing weather. It’s also completely equipped to be a runner’s paradise. You don’t even need to be running on a beach to get the experience of coastal running. Because it’s really all about the view.

Mission Bay Park

It’s not far from downtown San Diego. But suddenly you’re surrounded by just under 30 miles of shoreline to adventure into. It’s 12 miles to get around the whole Bay, with stunning views, sections along Mission Beach and more than just a few other running alternatives.

La Jolla

Running by La Jolla will be a tough running experience — it won’t all be up against the sand, but at points your legs will have to wage war against it and there will only be one winner. If you can manage it through you’ll have yourself an amazing leg workout as you run north towards the Torrey Pines State Reserve.

Sunset Cliffs

This time you’re not on the beach. But it’s pretty magnificent — especially (as the name suggests) at sunset. Heading along the cliff line, you’ll really see views to remember. Even if you think you’ve seen it a million times before, there can be nothing like the release of running endorphins to truly make you appreciate it. You can make your run longer by directing yourself to Mission Bay or doing an extra mile along Ocean Beach.

Torrey Pines

Trail rather than beach runs, these trails also offer beautiful views over the Torrey Pines unspoiled beaches, the seabirds’ lagoon and vast views of the ocean. It’s pretty exposed to the elements (and it can definitely be hot), so a sunset run could get you the best of both worlds — you’ll avoid the heat and get the picture perfect shot of the sea.