Whether you’re just getting into long-distance running or trying to add a few extra miles to your regular routes, running further can feel like a major hurdle. But fear not! With the right approach, you’ll be racking up the miles in no time. Coach Lloyd Kempson has been guiding runners for years, and he’s seen firsthand how a few smart adjustments can make all the difference. He's shared with us his top four tips that helps his clients run longer, and feel stronger when upping the mileage

1. Gear Up for Success

Let’s face it: what you wear on your feet can make or break your run. As you build up your mileage, having well-cushioned shoes can be a game-changer. Shoes like the Ghost Max 2 provide the support and comfort necessary to absorb the impact your body takes on longer runs. The right cushioning helps reduce stress on your joints, preventing injury and keeping you running smoothly.

But don’t stop at shoes. Opt for moisture-wicking apparel to avoid chafing and overheating, especially when you’re out there for an hour or more. Now that we are heading into colder weather it is especially important to ensure you have the right gear to stay dry and warm so incorporating things like a wind and waterproof jacket and thermal leggings are going to keep you comfortable to go further.

2. Tap into Your Mental Game

You’ve probably heard the saying, “Running is 90% mental.” Well, it’s not far off. Mental endurance is just as important as physical endurance when you’re trying to go the distance. Training your mind to push through fatigue can help you break past the limits you thought you had.

Try breaking your run into smaller, more manageable goals. Instead of focusing on the entire distance ahead, focus on getting through the next mile or even the next landmark. Pair that with some positive self-talk—repeating mantras like “I’ve got this” or “One step at a time”—and you’ll be surprised how much further you can go. Building mental toughness can be the key to unlocking that extra mile. Often reminding yourself that just because your mind wants to give up doesn't mean your legs are ready to.

3. Patience Is Everything

One of the most common mistakes runners make when increasing mileage is doing too much, too soon. It’s tempting to want to jump from running 5 miles to 10, but that’s a fast track to injury. The key is to build up slowly and steadily. Increasing your weekly mileage by just 10% is a safe bet that gives your body time to adapt and get stronger without overloading it.

Being patient isn’t always easy, but the most successful runners are the ones who trust the process. Stick with a gradual plan, and over time, your body will reward you with the endurance and strength to go the distance.

4. Track Your Wins (and Losses)

It’s not just about miles—tracking your progress can give you insight into your overall running experience. Whether you’re using an app, a smartwatch, or a pen and paper, monitoring your runs lets you see how far you’ve come and can give you a little extra motivation on those tough days.

Look for patterns in your training: what days do you feel strongest? What conditions lead to a better run? Reviewing your progress regularly can help you tweak your routine and make smart adjustments. Plus, there’s nothing like seeing tangible proof that you’re improving over time. Every mile logged is a step closer to your goals.

If you can nail these four tips—investing in the right gear, harnessing the power of your mind, building up gradually, and tracking your progress—you’ll be well on your way to running further than ever before. It’s all about finding a rhythm that works for you and staying consistent. So, gear up with the new Brooks Ghost Max 2, get out there, and see how far your legs (and mind) can take you!

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How to start tri training as a Runner

The second in our series with Pro Triathlete turned Coach, Colin from APB coaching shares everything you need to know if you are thinking of getting into Triathlon from training to equipment. This is the ultimate beginner guide to all things Tri!

For runners getting into triathlon you´ll be pleased to know that whilst you may have to compromise the amount of running you do to fit in the swim and bike this doesn´t necessarily mean your run fitness will take a hit - if anything it will improve. Try to view triathlon as one sport not three, so the aerobic and strength gains from the swim and the bike will spill over to your running. 

If you currently run 3-5 x per week you may reduce this to 2 runs initially while you build up the swim and bike element. Try to view intensity as a whole over the week, so if you are training 6 x per week now, 2 more intense sessions over the week across all 3 disciplines will be enough. After all triathlon is a strength aerobic sport so c80-90% of the training needs to be at a conversational pace to build the engine!

To save time you can group sessions, such as a 30min easy run into a 30min swim. If swimming is new to you, frequency is important so an approach of 3 x 30min a week can work well. Keep repetitions short and focus on one aspect of the stroke at a time. No matter how big your engine, efficiency in the water is key, and whilst swimming will be the smallest proportion of the race, do not underestimate the energy cost and knock-on effect to bike and run! 

Since swimming and biking are non-impact they off the runner a far less risk of injury and therefore a more consistent training regime. In order to unleash your running, really focus on getting strong in the swim and on the bike and you´ll be amazed how well you can run off little run volume!

What equipment do I need?

• Get fitted for a Bike before you buy

Before you think about buying a bike get a bike fit first! A bike fit is a great start to ensure you are in the correct position, using the right muscle groups, and improving your comfort. The fit will dictate which bike size and brands are best suited to you. Whilst this is an upfront cost it will save you in the long run! The difference in speed from an entry-level road or time trial bike to a top-end one is marginal, but the difference in your position on the bike is huge since c80% of the drag into the wind is you! Improving your posture and frontal area on the bike is free & likely the best return on investment when it comes to speed. 

• Find a Shoe that works for you! 

As for the run, running shoes are individual so try to avoid the ´marketing´ as best you can. If you are comfy in your current shoes with no niggles we would advise to stick for now. Most shoes can handle c500-700km of wear before you´ll need a new pair so getting a couple of the same pairs can work well to rotate the wear rate as you go. Comfort and feeling are key here. If you are really unsure and have past injuries it would be worth getting a physical assessment with a physiotherapist to check what shoe is most suitable for you.  As for a watch, an entry-level Garmin to measure pace will do the job here! 

• Pull buoy & paddles are your new best friends

As for swimming, a pull buoy and small paddles are a good start. The pull buoy can help your body position and breathing so you can isolate other parts of the stroke and can help mimic the position you´ll be in a wetsuit for when you are racing. Paddles will enhance your feel & awareness in the water and over time your power in it. Start with small paddles, to begin with so they do not impact your cadence or aggravate your shoulders. If you are a beginner swimmer it would be worth investing upfront in some lessons to improve awareness in the water or ask a friend to film you above and below the water so you can start focusing on one aspect of the stroke at a time. Turning the unconsciously incompetent - conscious! 

Which Race should I sign up for?

For your first triathlon, pick a short distance at first. Triathlon can be time-consuming so starting with a Sprint or an Olympic distance is a good test to see if you can fit the training into your schedule sustainably before approaching the longer distances. We also advise picking a local race to start with, this takes out the logistics, cost, and stress of travel leading up to the event.

Getting started in triathlon doesn't have to be overwhelming or expensive. By focusing on the essentials and approaching your training as a cohesive whole, you can set yourself up for success in this rewarding sport. Whether you're a seasoned runner or completely new to multi-sport training, these tips will help you navigate the journey ahead. If you have any questions or need further guidance, don't hesitate to reach out to Colin—he's here to help you every step of the way.

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Professional Triathlete turned Coach Colin Norris is here to share his journey within the world of triathlon in our new series Take on a Tri, where Colin will be sharing everything you need to know about Triathlon from 'how to balance life and training' to 'how to best minimize your chance of injury'. Before we jump into the series we wanted to get to know more about Colin's journey in the world of triathlon, what he learned during his time competing around the world, and what made him transition to the world of coaching

When did your love for sport begin?

Growing up, I was a runner, mainly competing in track and cross country. Unfortunately, I was in the same cohort as Mo Farah, who won every race there was! After some troubles with injury, I transitioned from running to swimming in my late teens before leaving sports entirely until I entered the world of work in my early 20s.

What brought you back to sports and ultimately led you to triathlon?

As soon as I started working and tried to sit down for longer than 5 minutes, I quickly realized I needed to burn off some excess energy. I rejoined my childhood track group at Blackheath Harriers in South London. Soon after, by pure chance, I met Trevor Simmons, a sports massage therapist who had already caught the triathlon bug. Given my running and swimming background, Trevor suggested I give triathlon a try!

How did you first manage the transition to training for a tri?

Trevor and I quickly formed a close bond, and he offered to coach me for free with the aim of racing the London Triathlon in 2011. We trained intensely for six months, and although short on cash, I managed with the cheapest bike and borrowed gear from Trevor (luckily we were the same size). I finished 2nd overall, which buoyed my enthusiasm for the sport. We immediately booked future races, and my fire for triathlon was lit.

When did you decide to pursue triathlon professionally?

After finishing 3rd in my age group at the amateur World Championships the following year, I started to believe that with more time to train and recover, I could be faster and maybe even transition to the pro ranks. However, as my training increased, my work performance declined but fortunately, my manager supported my decision to leave corporate life and pursue professional triathlon.

How did your first professional season go?

At the end of 2012, I quit my job, took a loan from my mom’s partner, and moved to Lanzarote where Trevor was based. Despite his warnings about the loneliness and financial difficulties, I relied on naivety, belief, and enthusiasm to get through those tough early years. Trevor and his friend Alan Ingarfield set my training for the following season, using an unorthodox approach to keep it fun. This included long hikes with kettlebells, sea swims without goggles, and running up and down volcanoes. Living on £10 a day, I was wholly committed to triathlon. The 2013 season involved racing 70.3s in Europe with varying success and many mishaps, but ended on a high note with a 2nd place at the National Champs in Scotland, securing my pro license.

Were there any challenges you faced transitioning to Pro?

Reality set in quickly as I ran out of cash and moved back to London, taking various jobs to support my training. During this time, I started coaching a few athletes, building on everything Trevor had taught me. With further mentorship from Mike Trees and Luc Van Lierde I was able to join the ITZU triathlon team, a Belgian professional team that Luc was coaching at the time. This gave me access to all of the resources I needed to really focus on racing to my full potential.

Can you share some highlights from your professional career?

In 2018, I had my best season yet, with five top-6 placings, competing against top athletes like Ali Brownlee, Javier Gomez, and Jan Frodeno. My professional racing career concluded at Ironman Israel in 2022. Though I didn't win a major race, I was considered one of the fastest runners in 70.3, with over 30 top-10 placings at the professional level.

How did you transition into coaching full-time?

I set up APB Coaching in 2015, building on my mentorship from Trevor, Mike, and Luc. My goal is to help athletes get the best from themselves while managing the competing demands of their family and work life. We've built a network of top practitioners in nutrition, physiotherapy, bike fitting, sports psychology, swimming, running, and strength training to support our athletes, from first-timers to National and World Championship medalists.

What can the LDT Community expect from the Take on a Tri series?

I'm here to answer any questions and educate the audience about all things triathlon. Drawing from my experience as both an amateur and professional athlete, as well as a coach, I aim to provide insights and support to help you achieve your triathlon goals. Whether you're a beginner or an experienced triathlete, I'm excited to be part of your journey and help you succeed.

Quickfire Questions

1. Favourite event you’ve ever done

Alp d’ Huez long course triathlon 

2. In one word what motivates you?

doubt 

3. Favourite hype-up song for training?

Bicep - Glue 

4. Trainer of choice 

new balance fresh foam 1080

5.  Favourite pre or post-workout snack?

Jacket potato cheese & beans

Training for my first ultra-marathon has been a transformative journey, full of valuable lessons and unexpected joys. From embracing early bedtimes to prioritizing recovery baths, I've learned to balance a demanding schedule with the physical and mental demands of ultra training. If you're considering this incredible challenge, prepare for an adventure that will test and reward you in ways you never imagined. 

You will be tired a lot of the time.

• Training for an ultra puts your body through a lot. Coupled with a demanding job, a 9pm bedtime became non-negotiable for me to be able to perform well.
• Recovery baths with Epsom salts on weekends have been essential, along with yoga sessions after my long runs so I can still (just about) touch my toes.

You will need to change your diet - protein is your friend.

• Following a 90% vegetarian diet, I struggled to get enough protein. Protein shakes have helped me feel fuller for longer and aid recovery. The best (or least bad tasting) ones I've found are from Form and Huel Black Vanilla flavor.
• While I love baked goods, I didn’t want to rely on them post-runs. Greek yogurt with berries and some peanut butter became a handy go-to snack.

You can’t do it all. And that’s OK.

• You’ll miss social events, have to go easy on the booze, and prioritize early bedtimes over watching the latest Netflix craze since you'll need to squeeze in long runs before work.
• I stripped down my daily life to work, exercise, and rest/chill time. After long runs, weekends left me exhausted, so I only arranged a few low-key social events. It’s not forever, and my friends have been really supportive of my goals.
• As your training progresses, your body adapts and it does get easier.

It pays to make your runs more enjoyable:

• Listen to podcasts you love.
• Go on runs with friends, your partner, or a family member.
• End your long weekend runs somewhere great. Gails Dulwich has been a staple and has taken an embarrassing amount of my paycheck every month.
• Make sure you mix it up!

You don’t need to stick rigidly to the training plan.

• Strength training twice a week has been a key component of my regimen.
• I also use a Peloton bike for cross-training.
• In my opinion, my dedication to strength training was one of the key reasons I was OK on race day and I’ve been able to stay injury-free.

Your body will change.

• Your feet, for starters, will suffer (I’ve lost three toenails and counting). I look at them fondly as battle scars (and thankfully, I have a very good local pedicure spot!).
• My legs and core have never been stronger!

Gear I found really helpful:

• A range of trainers, including cushioned ones and good trail shoes.
• A running vest is KEY. I highly recommend the Salomon vest for its options to carry fluids in a camel pack as well as bottles, plus lots of pockets for snacks.
• Good running socks - your feet go through a lot. Treat them well.
• Epsom salts - as mentioned, they became part of my post-long run ritual every weekend.
• Snacks you enjoy and can eat while running - I refused to ‘endure’ taking on that many calories with things I didn’t enjoy eating. This should be something you look forward to on your runs so find fuel that you like to eat!! 
• Running sunglasses - they might be a placebo, but they make me feel like I look the part.

On race day…

(FYI, I did Race to the Kings - a 50km coastal loop and could not recommend it more to anyone trying out an ultra for the first time.)

The saying is so true: If you want to go fast, go alone, but if you want to go far, go together.

Remember to enjoy the experience! 

• Ultras have much less of a time pressure compared to road races I’ve done previously, and for good reason. You are already superhuman for tackling a distance of this magnitude—you don’t need to prove anything else.

Enjoy your surroundings!

• Most ultras are set in epic scenery, and there were several times we just stopped to take in the view, snap a pic, and then crack on!

The community will carry you.

• I absolutely loved how friendly everyone was. People were chatting with one another, the volunteers were incredibly supportive, and while the route wasn’t packed with crowds, the pockets of people cheering us on felt much more personal and truly spurred me on.

For anyone who I’ve convinced to sign up for an ultra, GOOD LUCK!! It’s such an incredible experience and something you will look back on in later years with immense pride.

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As the sun blazes and temperatures rise, running in the summer can be both exhilarating and challenging. To ensure you stay comfortable, safe, and perform at your best, it's crucial to have the right gear. Our team has compiled a list of tried and true summer essentials every runner should consider adding to their arsenal, each designed to help you conquer the heat and enjoy your runs to the fullest.

Riemann P20 Sunfilter (SPF 30)

Protecting your skin from harmful UV rays is essential during summer runs, and Riemann P20 Sunfilter (SPF 30) does just that. Its long-lasting formula provides up to 10 hours (!!) of protection with just one application, and it's water-resistant, meaning it won’t sweat off. The lightweight, non-greasy texture makes it comfortable to wear, and it won’t clog your pores, allowing your skin to breathe even during intense exercise.

Pure Sport Ultra Electrolytes

Staying hydrated and maintaining electrolyte balance is crucial in the summer heat! Pure Sport Ultra Electrolytes are designed to keep you going by replenishing essential minerals lost through sweat. These electrolytes not only hydrate but also help prevent cramps and fatigue, ensuring you can push through your runs without hitting a wall. Easy to mix and with a refreshing taste, they’re a must-have for any summer runner.

Shokz Open Swim Pro

For those who enjoy cross-training or just want some motivating tunes during their run, the Shokz Open Swim Pro is a game-changer. Their unique bone-conduction headphones allow you to hear what's going on around you, whilst still listening to your favorite tunes. If you are someone who does a lot of road cycling, especially on busy roads these are going to be your new best friend. It is so important to be aware of the traffic on the road but that doesn't need to stop you from listening to your favourite tunes on the way! The new open swim pro are waterproof and sweat-resistant, making them perfect for summer workouts, whether on land or in the pool.

On Ultra Vest 5 or 10L

For those long summer runs or trail adventures, the On Ultra Vest (5L or 10L) is an excellent choice. This hydration vest is designed for ultimate comfort and efficiency, offering ample storage for water, nutrition, and other essentials. The lightweight, breathable fabric ensures you stay cool, while designed to fit to prevent chafing. Its multiple pockets allow easy access to your gear on the go, making it a necessary addition to your running kit. Plus if it's cool enough for Zendaya it's cool with us.

Sungod Tokas Sunglasses

Protecting your eyes from the glaring sun is just as important as protecting your skin. The Sungod Tokas from the Summer Solstice Collection are stylish yet highly functional sunglasses. With their customizable lenses and durable frames, they provide optimal UV protection while still looking cool. These shades are lightweight and designed to stay put, no matter how much you sweat, making them perfect for any runner.

Soar Marathon Shorts

Comfort and performance come together in the Soar Marathon Shorts. Perfectly on trend for the summer these shorts are made from lightweight, breathable fabric that wicks away sweat, keeping you cool and dry. The minimalist design includes a secure waistband and a zipped pocket for essentials, offering functionality without bulk. Soar has aced the perfect summer short whether you’re racing or training, these shorts provide unrestricted movement and exceptional comfort.

Tracksmith Speed Crew Sock

Your feet deserve the best, and Tracksmith Speed Crew Socks deliver. Designed with runners in mind, these socks offer targeted compression, moisture-wicking fabric, and cushioned support where you need it most. The breathable material prevents overheating and blisters, ensuring your feet stay comfortable mile after mile. Plus, their classic, stylish design means you’ll look good while performing at your best.

Lululemon Fast & Free Running Hat

A good running hat is essential for shielding your face from the sun, and the Lululemon Fast & Free Running Hat excels in both form and function. Made from lightweight, sweat-wicking fabric, it keeps you cool and dry. The adjustable fit ensures it stays secure during your runs, and the reflective details add an extra layer of safety for early morning or evening runs. It’s the perfect accessory to top off your summer running gear.

Brooks Ghost 16 Shoe

The Brooks Ghost 16 is an amazing and versatile running shoe, perfect for summer runs. This shoe is designed to keep your feet cool and comfortable even on the hottest days. But don't be fooled the lightweight design doesn’t compromise on support, making it ideal for both long-distance runs and shorter, more intense workouts. Whether you’re tackling parks or pavement, the Ghost 16 provides the perfect balance of softness and responsiveness making it your perfect summer companion.

Equip yourself with these summer essentials, and you’ll be ready to take on the heat, stay safe, and enjoy every mile. Happy running!

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So, you’ve signed up to an endurance event (good choice), but where do you start when it comes to preparing? There are a few points to consider, to make sure you get the most out of your event, whether you’re taking part as a newbie or an elite athlete. We caught up with personal trainer, fitness instructor and resilience coach Slav Josephson to get the lowdown on his top prep tips for endurance events. (To follow Slav or support him on his next challenge click here).

1. Consider the extras in your kit

When it comes to endurance events, the kit will take a little more consideration than a marathon, for example. Slav notes the importance of “proper trail shoes – like mid to high trainers”. You’ll be traversing rugged terrains in all weathers so specialist shoes will stand up to those demanding environments. Aside from the obvious gear and safety requirements, Slav recommends running sticks - they’ll help you to navigate tricky obstacles without breaking your stride. Finally, “a GoPro or phone camera”, says Slav, “you don’t wanna miss the views!” We couldn’t agree more. 

2. Train in your gear

Once you’ve chosen the right gear – and all the extras you’ll need to embrace the adventure – Slav recommends training in your gear before the big day. Of course, when it comes to your running shoes, you need to wear them enough during training so they’re comfortable in time for your endurance event, with no rubbing or blisters. Slav also recommends training with your backpack and running sticks so you get used to having them with you when you hit the trails. 

3. Adjust your training

Whether you’re taking on an endurance event to finish it, or you’re in it for the camaraderie and breathtaking views, you can’t go wrong in adjusting your training to meet the demands of endurance events. “I’d incorporate high elevation into one of my weekly runs”, says Slav, “as well as a brick session run – usually followed by a bike or mountain hike, or even a treadmill session or spin”. Brick training refers to training that features two different disciplines – usually a run followed by a biking session. Many athletes find it useful for getting their bodies used to moving from one sport to the next in a single session, without experiencing the dreaded “jelly legs”. 

4. Train hard, but don’t stress over speed

The best part of an endurance event is the breathtaking views and sense of camaraderie amongst your fellow participants. Whilst Slav recommends preparing your body by gradually increasing your mileage and speed, he also notes the importance of not stressing over pace and speed. When training his clients in the past, he notes that they appreciated having “no stress over cut times. “If you don’t make a certain point, you can turn around and still finish the race. Just a little shorter”, he says. Reaching personal bests are great but with an endurance event, the very act of finishing it will give you a huge confidence boost. “Just go out there and do your best under the circumstances”, says Slav. 

5. Master the endurance mindset

By their very nature, training for endurance events can take their toll as your body and mind push past boundaries you may not have come up against before. Whilst this will undoubtedly take willpower and determination at times, remember not to compare yourself to others. Your own progress is what counts. “Like with any other training, be prepared for bad days. Realise that it’s the bad days that create us”, says Slav. On the days that feel hard, remind yourself why you’re doing this, don’t take yourself too seriously and of course – think about those incredible views from the top. 

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Feeling inspired? 

We thought so! Learn more about THE ROC events below:

THE ROC Wales (11th May 2024)

THE ROC England (7th September 2024)

THE ROC Scotland (5th October 2024)

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Fancy trying something new? Triathlons may be the thing for you in 2024. The challenge of mastering three disciplines to complete a triathlon attracts people of all ages and abilities to try the sport that combines swimming, biking and running. Getting to the stage of crossing the finishing line of this exhilarating sport involves physical and mental strength – and it’s totally worth it!

Professional triathlete and British Triathlon accredited coach, Natalie Lawrence shares five tips on how to get into a triathlon and why you might like to get started:

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1. It’s a hugely rewarding achievement

Sometimes the best rewards come from stepping out of your comfort zone. Overcoming self-doubt and feeling a little scared means that being consistent with training and getting to the finishing line will be even more rewarding. For beginners, I recommend starting with a super-sprint, or sprint distance race. These are typically short swim legs of around 200-400m and they’re based in the pool or open water. See if you enjoy it before investing more time (and money) into the sport. Then you could try a longer, more challenging event. Events like the Outlaw Triathlon Series offer long distance events as well as sprints, aquathlons (swim-run) and aquabikes (swim-bike), which are ideal for a first event. Not only that, but you can watch more experienced triathletes do their thing, too

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2. Make friends and discover new communities

Triathlon is a lifestyle sport that can fit into the time that you have available. Having four young children myself and running a coaching business, I schedule time for training so that I don’t feel guilty for interrupting family life. Triathlon is a friendly and sociable sport, so you’re likely to meet lots of like-minded people. Finding your tribe can help you to feel more connected and self-confident, which you can achieve by being part of a club or group, or simply just through chatting to others at events. Many of my lifelong friends have come from the sport and I continue to make new connections the more I’m involved in the community. 

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3. Invest in your lifelong fitness and health 

The commitment of working towards a big goal has physical, mental, social, and emotional benefits. By spreading training across three disciplines, you create a broad fitness base using different muscles and energy systems. Spreading your time across swimming, cycling, and running also reduces your injury risk and provides an endless source of learning. I recommend strength training alongside triathlon as it is important for injury prevention, rehabilitation, and overall strength and power improvements. All this training, of course, must be supported with good nutrition and recovery. Once you’ve mastered these aspects, you’ll not only be a good triathlete, but will have improved your long-term positive health.

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4. It doesn’t have to cost the earth 

Triathletes can be flashy with their shiny bikes and fancy gadgets. However, it doesn’t have to cost the earth, especially at beginner level. There are events where the swim takes place in a pool, so you just need your regular swimwear, and if you already own a bike, you have a head start. Many events can be completed on mountain or hybrid bikes. You need a cycle helmet and, of course, a pair of running shoes – but you might not need much new equipment to get started. As you progress in the sport (note: it’s very addictive), there are plenty of second-hand triathlon bargains, as well as free training advice and programmes available on the internet. When you start, the hours you put into training are much more important than the pounds you invest into gear. It would be worth investing in a coaching plan as you progress, to give you the best tools for achieving your multisport goals.

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5. You are never too old to Tri 

It’s never too late to start! This is the beauty of triathlon; it welcomes and caters for all ages. Whether you’re a beginner or want to compete for your country at the world championships, there are age groups up to 90+ at all triathlon events! If you are fit, healthy and up for the challenge, there’s nothing to stop you from taking on your first triathlon. Plus, you never know who you’re inspiring along the way.

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Natalie Lawrence is an ambassador for the award-winning Outlaw Triathlon Series, which features events from sprint to long-distance. She combines professional sport with being a mum to four young children and running a coaching business for all levels of triathlete: www.nlfitness.net

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Think of us as your active-lifestyle agony aunt. From gear recommendations to running hacks, we’ll answer all your event-related questions. Our favourites will feature across our social pages and in these newsletters.

To get your questions answered, either DM us at @letsdothis_ or email in at askusanything@letsdothis.com.

The best ones we’ll share here on our blog, in our newsletters and across social media to help others in our community. 

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To view the latest questions and answers from our community, click here.

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‍A few things to bear in mind:

• While we will endeavour to get back to as many questions as possible, we sadly can’t commit to answering every question submitted.
• By submitting the question you give us permission to publish your question alongside your first name + city.. If you would prefer for us to anonymise your question please let us know.
• As none of us are trained physios or medics, we can’t offer any advice relating to injury (preventing or rehab) and/or health
• The responses and recommendations shared are on behalf of our team members who are passionate participants in the various sports we offer on the platform - they don’t necessarily reflect the views of Let’s Do This.
• We are not paid for any of the recommendations we provide
• Let’s Do This are not responsible for any action(s) taken in light of the answers received.
• We reserve the right to block / remove comment and posts that are not in keeping with the tone of our channel and that we or others may find offensive
• Please limit your questions to only running / cycling / triathlon events, equipment or training- related questions. As much as we want to be there for you, we’re not qualified to answer questions beyond this scope

Just signed up for a half marathon? You’ve navigated your way here, so chances are you’re at least thinking about it. 

Maybe you’re on the hunt for some stats before committing 100%? Though we’d argue a ‘good’ marathon time is different for everyone, getting your head around average pacing and overall times can be useful when setting goals and figuring out your training plan. 

So, let's start with the basics…how far is a half marathon?

A half marathon is 13.1 miles, that’s roughly 21km. Your time will depend on a number of variants, including your age, fitness level, and chosen route.  

How long does it take to train for a half marathon?

Most half marathon training plans span 10-12 weeks, though it is possible to condense these down to 8 weeks if you find yourself a little short on time.  

What is the average half marathon time in the UK?

In the UK, the average half marathon time is 2:02:43. Now if you’re a total beginner, this probably seems ambitious…

So, what is a good time for your first half marathon?

For first-timers, getting over the finish line anywhere between 2:20:00 and 3:00:00 is a great goal to aim for and with 10-12 weeks of training, it’s totally achievable. 

What is a good time for intermediate half marathon runners?

For intermediate runners (i.e. regular runners! This doesn’t necessarily mean you’ve completed a half marathon before) sub 2 hours is a popular goal. 

What is a good time for elite half marathon runners?

When it comes to elite goals, times vary between male and female times. For men, elite times generally fall between 1:10:00 and 1:30:00. For women, they sit somewhere between 1:20:00 and 1:40:00. 

What is the half marathon world record for men?

The fastest-ever half marathon time was recorded in November 2021 at the Lisbon Half Marathon. Ugandan athlete Jacob Kiplimo set the new world record when he crossed the finish line at 57:31. Yikes!

What is the half marathon world record for women?

The women’s world record is held by Ethiopian athlete Letesenbet Gidey. In October 2021 she completed the Valencia Half Marathon in 1:02:52. 

What is the average time it takes to run a half marathon?

We’ve covered overall times, but what about pacing? 

On average in the UK, male half marathoners keep a pace of 8.96 mins per mile (that’s 5.57 mins per kilometre) while female runners keep a 10.29 mins per mile pace, (that’s 6.40 mins per kilometre). 

Now you’ve got an idea of what your goal should be, the next step is planning to make sure you reach it. 

3 Tips for Improving Your Half Marathon Time

1. Perfect Your Pacing

The half marathon will test you physically and mentally. While focusing on your anaerobic fitness is a must, a lot of runners spend too much time trying to improve their stamina and not enough time perfecting their splits. 

Pacing is a mental game - it can be tempting, particularly in race conditions, to blitz through your first mile at a pace you’re never going to be able to maintain. But doing so will only leave you gasping for breath and struggling to make it over the finish line. 

The best way to ensure this doesn’t happen is to run even splits. Decide on a comfortable race pace, and stick to it from start to finish. Doing so will ensure you stay below your lactate threshold, and reduce the risk of early fatigue and heavy legs. 

2. Hit the Gym

If you’re trying to avoid injury, strength training is non-negotiable. 1-2 days a week in the gym will also help you run faster and more efficiently, by improving your muscular coordination, power, mobility, and stride. 

3. Follow a Training Plan

Consistency is key when it comes to achieving your running goals and the best way to stay consistent is by following a training plan. They provide structure and ensure your workouts are tailored towards reaching your goal. 

There are hundreds of coach-approved plans available for free online.

Which half marathon should I choose?

The UK has so many amazing half-marathon events to choose from, it just depends on what you’re looking for…

For the nervous newbie

Hackney Half
Not just a race, this iconic event is a full-on festival. A guaranteed good time with a fast, flat route and on-course entertainment, this run is the perfect entry-level race.  

Great Manchester Run

One of the world’s biggest half marathon events, this unforgettable experience is a true gem in the racing calendar. The city shuts down to accommodate the massive crowds, meaning the route is always lined with cheering spectators, music zones and ample aid stations. 

For the escape artist

Run Tatton Half Marathon

If you’re looking for something a little more low-key, but still beautifully scenic, Run Tatton is the perfect choice. Set in rural Cheshire, participants are invited to run the flat, wildlife-studded course as fast or as easy as they like. 

Brett Lyd Half Marathon

Explore the beautiful flat marsh landscape surrounding Lydd in Kent on this rural, out-and-back course. Popular for its supportive, social atmosphere, this half marathon is an excellent choice for first-timers. 

For the hill lover

The Maverick Adidas Terrex Original Oxfordshire

Swap the roads for trails in the gorgeous Oxfordshire countryside. Set in the picturesque Chiltern Hills, this 21k course definitely isn’t flat, but what it lacks in ease it makes up for in views.