Train

For most of us, breathing isn’t something we necessarily think a lot about. We enter the world, start doing it, and ask no further questions. But, when it comes to running. knowing how to breathe properly and efficiently is really important.

If you’re a new or inexperienced runner, you’ve probably realised that breathing while running is quite challenging. You might experience breathlessness, tight lungs or keep getting a stitches. Don’t worry. Struggling to breathe while running is completely normal, and your body is just getting acclimatised. With our advice and guidance, you’ll find that running and breathing all falls into place.

Why do new runners struggle with breathing?

We all know our bodies need oxygen to survive. When we breathe deeply, oxygen reaches deep into the lungs, where it can then be passed into the bloodstream. And, when our blood is full of oxygen, it gets to the muscles and creates energy - the key to effective running.

So, why do new runners struggle with breathing? Simply put, their bodies are trying to keep up with the demands of running. When we run, our carbon dioxide levels increase, triggering us to breathe more heavily. This means we need these precious deep breaths of oxygen to spur us on and give us the energy to keep going.

When runners become used to running and start running longer and further, breathing while running becomes natural. Their bodies get accustomed to the increased carbon dioxide levels and they find a regular breathing pattern. 

What to aim for

When you start running, don’t aim to take as many breaths as possible. If you do, it will become “shallow” breathing, which only comes from the top of the lungs. With shallow breathing, you won’t get the oxygen levels you need, and you might get shoulder pain or a stitch.

Every runner should aim for deep, even breathing that comes from within the diaphragm. The best breathing when running is steady, deep and rhythmic. It should feel natural (even if it isn’t) and your body should feel in tune with your breath, making everything work together to create a great, euphoric, effective run. 

7 Tips for how to breathe while running

So, how do you achieve the right breathing while running? Here are our top tips.

1. Breathe through your nose and mouth

While certain exercises like yoga focus on breathing through the nose alone, runners need to get as much oxygen as possible. The nose simply won’t do that. So, focus on inhaling and exhaling through both your nose and mouth. Bring water with you to avoid your mouth getting dry.

2. Use the walk-run method

New runners often struggle with breathing because they start too fast. Their body isn’t used to the increased carbon dioxide levels and they become breathless and tired. It’s important to start slowly so your body can build endurance. Try using the walk-run method; running for a short period of time and then taking a walk break (and repeat). 

3. Breathe from the diaphragm

New runners often struggle to get deep belly breaths - because it doesn’t feel natural. But it’s important to ensure you’re getting the oxygen levels you need. Focus on breathing from deep within, picturing your stomach filling with air and expanding. Singers have an advantage here as the same technique is needed to project and control your voice.

4. Run with a friend

Running with a friend is one of the best ways to work on your breathing. If you can run and have a conversation comfortably, then you’re going at the right pace and won’t find yourself constantly struggling for breath. Talking on the phone works, too.

5. Use the 2:2 method

The 2:2 method is a way to develop a breathing rhythm while running. The idea is that you inhale for two foot strikes and then exhale for two. It’s a great method for beginners because it encourages you to hold your breath for longer than what might feel natural and match your breath to your pace.

6. Warm up

If we exercise without warming up, our breathing goes from relaxed to intense in a matter of seconds. This means that the body struggles to keep up. All runners should do a warm up before they get going - and we’re not just talking stretches. Your running warm up should elevate the heart-rate and amp up your breathing so your lungs are ready.

7. Run outdoors

While the treadmill is a great place to get those steps in, you might find that breathing is more challenging when you’re inside. Gyms tend to be stuffy and use air conditioning to regulate the temperature. Fresh air is the best medicine for the lungs, so try getting outdoors as much as possible when you’re starting out. You’ll feel the difference!

How to boost your breathing when you aren’t running

While the best way to breathe while running is to go out and do it, you can also work on your breathing when you aren’t running. Cold water swimming, for example, is a great exercise that focuses on the lungs and builds the respiratory system. Yoga is also great for focusing on the breath and connecting to the body.

But you don’t always need to raise your heart rate to work on your breathing. You can also try less physically intense activities like meditation, which helps as it encourages you to focus on deep belly breathing. Pelvic floor exercises are also useful as the pelvic floor actually works with the diaphragm when we breathe, creating and regulating pressure.

Breathing when you start running can feel like a huge challenge. But you’ll get used to it. And why not give yourself something to work for and sign up for one of our many 5K races?

Ultramarathons are a truly life-long experience. In part, because of their sheer distance, but also because they tend to take you to some of the most amazing corners the world. While I can’t recommend the distance enough, they’re a significant undertaking and one which require a well-structured training plan.

My last major ultramarathon was the Ultra Trail Cape Town 100km – a day which will stay with me for life. While the finish-line feeling was like nothing I’ve ever experienced before, it was the build-up, the training, the recovery, and the friends which really got me through.

When it comes to training plans, these are really just a guide, not a requirement. The below is the training plan which I used in my preparation for the UTCT event. However, you should feel free to morph it to suit your own needs and, ultimately, use this ultra marathon training plan as a loose baseline. When training for an ultra marathon, I usually start around 16-weeks out from the event and so my plan is broken down weekly across that period.

ULTRA MARATHON TRAINING – GLOSSARY

As with any training plans, it’s never as simple as just getting out there and running. So, there are few terms in the plan that I should explain first.

• Easy Pace (EP): this should be around 70% of your usual marathon pace, and you should be able to talk easily while running.
• Steady Pace (SP): this closer to 80% of your marathon pace, and will likely have you slightly out of breathe while still being able to run consistently.
• Fast Pace (FP): in this context, your fast pace should be the pace you’d usually run a marathon in.
• Max Pace (MP): this is what it says on the tin, as fast as you can go.
• Active Recovery (AR): being active in a way that promotes recovery rather than intensity.
• HIIT: High intensity interval training

Training for an ultra marathon is hard enough without being overwhelmed with confusing acronyms, so I hope these should help to explain exactly what to do when you’re reading through the training plan.

ULTRA MARATHON TRAINING PLAN

More of a training plan stuck to your wall type person? Me too. Luckily, our entire training plan – and more – can be downloaded as a PDF.

Download Ultra Marathon Training Plan

ULTRA MARATHONS – THE EVENT

Booking your first ultra marathon can be scary. But, if need further convincing – I can confirm that these are genuinely life-changing, epic experiences. That said, if it’s your first time entering an event of more than 42.2km, then I’d recommend finding something that really lights a fire inside you.

When the going gets tough, you’re going to ask yourself: ‘why am I doing this?’. So, when booking your first ultra marathon, make sure you’ve got a good answer at the ready.

Discover Ultra marathons

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Just signed up for a 10k running event? Or perhaps you're looking to see what the training's like before doing so? Well, to help out, we've curated a 6 week 10k training plan with, which will leave you in the best place come race day.

Our 10k training plan is broken down weekly and includes both rest days and other workouts, to make sure your prioritising recovery and other forms of training. Training plans are great for both structure and accountability when working towards a goal. But, that said, they're also flexible. This is only a start point and it can be (and should) be moulded to suit your own needs. In other words, it's a guide, not a requirement.

Above all, it's crucial to listen to your body (and your mind), and not push yourself too hard unnecessarily. So, whether you're training for your first 10k race or going for a personal best, remember to enjoy the journey.

Rest Days

The great thing about a training plan is its ability to give your routine structure, but also the fact that it holds you accountable to specific timings. That accountability doesn't just mean getting you up and out of your bed to run when your motivation is low, it also means ensuring that you're well rested and have time to recover.

Any runner worth their salt will tell you that recovery and rest are the most important parts of your training, so with that in mind, we've ensured that they're key parts of our 10k training plan. So, make sure you're prioritising those rest days, as much as the days you're out on a training run.

6-Week 10k Training Plan

Our basic 6-week 10k training plan is great for beginners, who are just starting out on their running journey. Whether you've entered a race, or you're just pushing yourself towards a new goal, this plan gives a basic breakdown and structure for your 10k training.

MONTUESWEDSTHURSFRISATSUNWeek 1Run
2 - 3kmWorkoutRestWorkoutRest DayRun
5 - 6kmRestWeek 2Run
3 - 5kmWorkoutRestWorkoutRun
3 - 5kmRun
5 - 8kmRestWeek 3Run
3 - 8kmWorkoutRestWorkoutRun
3 - 5kmRun
6 - 9kmRestWeek 4Run
3 - 8kmWorkoutRestWorkoutRun
3 - 5kmRun
10 - 12kmRestWeek 5Run
3 - 8kmWorkoutRestWorkoutRun
3 - 5kmRun
8 - 11kmRest Week 6Run
3 - 8kmWorkoutRestWorkoutWorkoutRun
1 - 2kmRace Day

Want to print off our full 10k training plan? Download our free pdf copy below.

Download 10k Training Plan

Workouts

Workout days can really drive improved performance come race day. In terms of activities, these can really vary. We'd suggest strength training or core exercises, while yoga or pilates classes offer a great balance between strength building and recovery.

Alternatively, short and sweet body weight or dumbbell circuits are perfect for optimising workout days. Circuits are a great way to increase your strength in advance of a
big run. Build up your muscles and endurance and you’ll feel much stronger and ready to face those miles. So, if you need some help with exercises or circuits to help you towards that 10k race, then checkout our examples below:

Lunges

1. Stand with feet staggered far apart, left in front of right with right heel raised, and hands on hips; balance body weight mainly on left foot.
   
2. Bend left knee 90 degrees as you lower into a lunge, right knee bent.
   
3. Return to start position.
   
   Do 10 to 15 reps; switch sides and repeat. For the second round, hold dumbbells in each hand, arms by your side as you dip down. For the third, add in a bicep curl with the dumbbells as you lower down.

Rower Sit Up

1. Lie face up on floor with arms stretched behind head
   
2. Engage abs and sit up, bending knees in toward chest as you sweep arms out and around legs.
   
3. Lower back to start position without fully touching arms and legs to floor.
   
   Do 10 to 15 reps.

Single Leg Squat

1. Stand with feet hip-width apart, arms extended forward in front of chest; lift right foot a few inches off floor, foot flexed.
   
2. Lower into a single-leg squat, bending left knee 90 degrees. Return to start position.
   
3. Do 10 to 15 reps; switch legs and repeat. Try and lift your right leg higher as you squat.

Putting the exercises together

Dead Lift & Row

1. Stand with feet hip-width apart, holding a dumbbell in each hand in front of thighs, palms facing each other.
   
2. Hinge forward from hips until back is parallel to floor, arms hanging down. Drive elbows behind you, bringing hands by ribs.
   
3. Lower dumbbells, then return to start position to complete 1 rep.
   
   Do 10 to 15 reps.

Plank Matrix

1. Lie face down with forearms on the floor shoulder width apart. Keeping your core tight, your back straight, and your bum down, rest on your forearms and hold your plank position for 30 seconds.
   
2. Move onto your right side, putting one arm in the air. Your hips should be high off the ground, rest sideways on your right forearm. Hold for 30 seconds.
   
3. Move onto the left side, hold for 30 seconds.
   
   Repeat 3 times

Box Jumps

1. Find a sturdy box or step 2 feet in height. Stand 1.5 feet away. Bend your knees slightly, squat down and explode upward onto the platform, swinging your arms upward and landing lightly on the balls of your feet. Hold this position for 2–3 seconds; then jump back down to the floor, landing on both feet. The squat is the important part here - so take it low!
   
   Repeat 3 times

1

1. Box Jumps — 40 seconds
2. Plank Matrix — 40 seconds
3. Deadlift & Row — 40 seconds
   Do this circuit two times before taking 1-minute break.

2

1. Single-Leg Deadlifts — 40 seconds
2. Hand Release Push-Ups — 40 seconds
3. Rower Sit Up — 40 seconds
   Do this circuit two times before taking 1-minute break.

3

1. Hip thrusters — 40 seconds
2. Lunges — 40 seconds
3. Single Leg Squats — 40 seconds
   Do this circuit two times before taking 1-minute break.

4

1. Lunges — 40 seconds
2. Burpees — 40 seconds
3. Sit ups — 40 seconds
   Do this circuit two times before taking 1-minute break.

5

1. Mountain climbers — 40 seconds
2. Lunges — 40 seconds
3. Box Jumps — 40 seconds
   Do this circuit two times before taking 1-minute break.

6

1. Hip Thrusters — 40 seconds
2. Squats — 40 seconds
3. Press up variant — 40 seconds
   Do this circuit two times before taking 1-minute break.

So, now you've started training, you're ready for an event. Check out 10k runs coming up near you.

Find Your 10k

Running a sub 20 minute 5k is no mean feat and it’s something that many keen runners aspire to do. To break the 20 minute barrier, you need to have a solid base level of fitness, but you also need to ensure you’ve done sufficient training beforehand.

So, whether your training for a competitive 5k race, a Saturday morning park run, or you’re just looking for some Strava kudos, our 5k training plan will help you towards hitting your next goal and ensure that you’re in the best place possible to smash the 20 minute mark.

HOW FAST DO I NEED TO RUN 5K TO GO SUB-20?

Well, if you run exactly 4:00 minutes / km, then you’ll be dead on that 20 minute mark. Of course, there are many ways to actually run a sub 20 minute 5k, but we’d recommend keeping it consistent and aiming to hit 3:58 or 3:59 minutes / km.

Running your first 1k in 3:30 minutes is all well and good, but come that 3k mark (when the pain tends to kick in), you’re going to regret it. So, to ensure you’re really hitting that consistency with your running, we’ve included a number of different types of exercises in our plan, including tempo running, hill sprints, and strength workouts.

Before we get started, here’s a quick glossary of the terms included in the training plan:

• Endurance: Simply put, this is any run over the 5k mark. This will help to build up your heart strength, get miles in your legs, and improve base-level fitness.
• Easy: Your easy pace should be about 65% of your 5k time. So, in this case, around 5:00 minute / km. You should be able to chat throughout this pace.
• Moderate: Given the goal, your moderate runs should be around 4:30 / km. You likely can’t hold a regular conversation at this pace.
• Hill Sprints: Try to find a hill that allows for 2 mins worth of uphill running, then an easy jog down for recovery.
• Workout: Your workouts are crucial for building up speed. Check out our strength training exercises for runners, to get started.
• Rest: This is perhaps the most important part of your training. Check out some of our yoga routines for good things to do on days off.

Right, we’re ready to go. Lace up and strap in, in only 6 weeks you’ll be running a sub-20 minute 5k.

6 WEEK SUB-20 5K TRAINING PLAN

NUTRITION

Doing the correct training for a sub-20 minute 5k is only one part of the equation. It’s also important that you give your body the correct fuel to power you through. To help, we’ve put together a brief list of some great nutritional tips ahead of the big day.

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FIND YOUR ROUTINE

In the lead up to a big race, it’s important to start as you mean to finish. The worst thing you can do is change your diet suddenly on race day. Given the distance, you shouldn’t required energy gels or substitutes. However, the same principles still apply – don’t decide to try something new the day, or even the week before your big day.

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COMPLEX CARBS

Complex carbs are your greatest friend. Wholewheat pasta, brown bread, potatoes, fruit, porridge and healthy grains with lots of slow release energy will keep you going through the ‘wall’. They’re packed full of nutrients such as fibre, vitamin C and calcium.

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PRE RACE

Carb loading is definitely one of the best parts of racing, but it’s important not to overdo it – especially when you’re going to the quick sub 20 minute 5k. Go bananas on the pasta the night before and you might end upfeeling sluggish on race day.

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RACE DAY

If you’re used to having a cup of coffee before a race, do it. Keep your routine. We recommend a good heartybreakfast, avoid high fat foods like dairy and meats, keep it relatively plain with porridge/toast/fruit.

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Ready to smash that 5k time? Check out what 5k races are coming up near you.

Discover 5k Races

When it comes to endurance sports, you’ll struggle to find anything more intense, empowering and impressive than a triathlon. Triathlons use almost every muscle in your body and push you to the very limit. So, you’ll need serious strength, stamina and motivation to get yourself across that finish line.

As a triathlete, I know how overwhelming the thought of signing up to your first triathlon can be. Triathlons are daunting not just because of the exercise, but also because of the process. How does a triathlon work? What are the distances? Where do they take place?

When combining different sports in one race, there are lots of common concerns that might cause hesitations about signing up. However, as someone who regularly competes in triathlons, I’m here to answer all your questions and show you that a beginner triathlon is worth the effort.

What is a triathlon?

The popularity of triathlons have been buoyed in recent times, especially off the success of the Brownlee brothers. But, what actually is a triathlon?

A triathlon is a multidisciplinary sport that combines swimming, running and cycling in sequence. So, in a way, it’s like three difference races mashed into one. Each section has its own challenges and, while competitors need to be strong in all three areas, most competitors will have a favourite. Mine is definitely out on the bike.

Triathlons are awesome because they inspire you to work your entire body and combine different skills. They are also all very different. Some take place in the centre of cities, using man-made lakes for swimming, whereas countryside triathlons see competitors splashing in the sea, cycling off road and running into the hills.

Triathlon distances

Triathlons come in various distances meaning they can be accessible to all abilities. And, while you might be a strong runner, swimmer and cyclist, it’s best to start with a beginner triathlon and build your way up. This is so you can get used to doing all three exercises back to back and accustom yourself to the process.

Generally, beginner triathlon's are Sprint Distance, which involves a 750m swim, a 20km cycle and a 5km run.

The next stage is an Olympic Triathlon. This is a 1.5km swim, 40km cycle and 10km run.

After that, there’s the ITU Long, which is a 3km swim, 80km cycle and 20km run.

Then, there’s the Half-Ironman. This is a 1.9km swim, 90km cycle and 21.1km run.

And, finally, we have the Ironman: a whopping 3.8km swim, 180km cycle and 42.2km run.

How to train for a triathlon

Triathletes tend to be strong, agile and great at multitasking. This is because they use all areas of their body and train in swimming, cycling and running. You can’t afford to be weak in one of the three sports, so you’ll need to train each equally.

The thought of training for a triathlon can be a tad overwhelming considering you need to run, cycle and swim regularly. You’ll need to have time and dedication. But don’t stress. Training for your first triathlon is easier than you’d think. Like training for a half marathon, you’ll need to give yourself about 12 weeks to prepare. Ideally, you should train five days per week, with an equal balance of swimming, running and cycling.

So, how do you get the right balance? My advice would be do shorter sessions during the week, and get those miles in on weekends. For the week, 30-45 minutes per day is plenty. You should aim to swim twice a week and balance running and cycling between the other three days, swapping weekly to reduce risk of injury.

As with any sport, don’t push yourself too hard too fast. Doing so can increase your likelihood of getting an injury, which will restrict your training and could have long-term consequences. A triathlon training plan will help to build up strength and endurance gradually, while allowing plenty of time for rest and recovery.

And, considering there are different types of triathlons, my advice would be to train the type you’re doing. So, if you’re open water swimming, make sure you’re not just training in a pool, and if your cycle route has hills you’ve got to practise inclines.

Free Sprint Triathlon training plan

What kit do I need?

You don’t need to break the bank to do a triathlon. High-tech equipment certainly isn’t necessary, especially for beginners. However, there are certain essential pieces of kit that you’ll need for training and race day.

While experienced triathletes tend to invest in a tri suit which is worn during the swim, run and bike ride, this isn’t necessary for beginners. Don’t worry about changing - all triathlons have designated transition areas where participants change gear or clothing before moving onto the next stage.

Swim

For the swim, you’ll need:

• A wetsuit or swimming costume: Open water swims tend to require a wetsuit, although some races don’t allow them so you’ll need to check it out.
• Goggles: These should fit well without letting in water, feel comfortable and not fog or scratch.
• A swim cap: If you have long hair, a swim cap will make you more streamlined and keep your hair out of harm's way.

Cycle

For the cycle, you’ll need:

• A good quality bike: While you don’t need a professional bike, you’ll need something light, fast and reliable. Do your research and find the right fit (this guide from Tri Uk will help).
• A helmet: Stay safe and protected on the roads at all times with good quality head protection.
• Cycling shoes: These will connect with your bike’s pedals and provide greater efficiency on the cycle.

Run

For the run, you’ll need:

• Running trainers: These are all you really need to run, so make sure they fit well and support your feet. A gait analysis will help in ensuring you get the right pair.

Other kit

Some other things you’ll probably need for your triathlon include:

• Chafe balm: When transitioning to wet and dry environments, your body can chafe and become sore and painful. Chafe balm will help to prevent it and provide comfort.
• Transition bag: This will help to keep all your kit in one place and make for a smoother transition.
• Race belt: A race belt will help keep everything you need in one place with toggles and clips. Use it to hang onto your water bottles, gels and even your phone and keys.
• Waterproof fitness tracker: This will accompany you during your training and adapt to all three sports.
  

My top 3 tips for triathlon success

#1 - Do yoga. Triathlon training works most of your key muscles, so you’ll probably find that you get pretty achey. Yoga is great not only before and after a workout, but also on rest days to tune into your body and stay present.

#2 - Eat well. Your body probably won’t be used to this level of exercise, so you’ll need to fuel it accordingly. Most triathletes also use sports drinks or gels to get an extra boost on race day.

#3 - Have fun! Triathlons are designed to test you, but they’re also joyous races with an amazing community spirit. Enjoy yourself and try to avoid any unnecessary pressure.

Inspired to enter your first triathlon? Check out what's on near you.

Discover Triathlons

As a brand, Brooks is right at the top of the pack when it comes to running shoes, so we decided to break down Brooks best running shoes of 2021. And we know all too well that, whether you’re training for your next event or you’ve just taken up running, choosing the right shoe is an extremely important decision. The trouble is, as Brooks highlights: ‘no two runners run alike.’

So, how do you find what works for you? Well, by getting advice from the experts. In this case, Matt Jeffery of Advance Performance - East of England’s top retailer of specialist running footwear, sports clothing and accessories.

Gone are the days of steady state running 3 to 4 times a week with consistent mileage. Now, a shoe really needs to fit the runner’s requirements each run. With that in mind, I’ve broken down the best Brooks running shoe recommendations into 5 categories of running, to help you find a shoe that will really fit your needs. All these shoes come in both men’s and women’s sizes.

Best Brooks Running Shoes for Cushion

Type of run: The long Sunday morning run. You’re looking to develop your endurance, while giving yourself some headspace. You’re asking a lot of your feet and legs however, and it’s crucial to be comfortable throughout the run.

Training for: You’re likely training for a half-marathon, marathon, or ultramarathon event.

For a long run, you’re looking for Brooks shoes which contain DNA loft - a perfect mix of Brooks DNA foam, air, and rubber which makes the shoe soft underfoot, while retaining its durability and responsiveness. Here are the best Brooks running shoes for cushioning:

Brooks Glycerin 19 / GTS 19

If you’re after something neutral, then opt for the regular Glycerin 19, or for something with added support then you can go for the Glycerin 19 GTS. Brooks Glycerin range are certain some of the best around for cushioning and for supporting you through those long runs.

Brooks Ghost 13

The Brooks Ghost 13 is one of the all-time best Brooks running shoes. Albeit with slightly less DNA loft than the Glycerin, the shoes provide great cushioning over a long run.

Best Brooks Running Shoes for Tempo Runs

Type of run: Tempo runs are slightly higher intensity runs that sit in that middle ground of your faster runs and your medium paced runs, they're designed to develop your capillary beds and increase the amount of oxygen that reaches your muscles.

Training for: You’re likely highly-motivated, and working hard to smash your 10km or half marathon PB.

For tempo running, you really need a shoe that will give you something back after every step, that absorbs the shock when the foot hits the ground, but then springs back to give you much needed energy return. The best Brooks running shoes for tempo runs should include their DNA AMP material. Here’s our top picks:

Brooks Levitate 4

The Levitate has a closer-to-foot ‘fit knit’ upper, which gives it a sleek, fast looking finish.The PU foam of the shoe is designed to be highly responsive while delivering best-in-class energy return.

Brooks Bedlam 3

While the Bedlam looks very similar to the Levitate, it has Brooks Guiderail system which provides extra support should your feet need it. Generally, I find customers find this shoe slightly firmer than the Ghost or the Glycerin, but that there is a springy feeling as they push through the toe.

Best Brooks Running Shoes for Grip

Type of run: You’re out on the trails, experiencing running in its purest form. The challenge of uneven terrain places a new type of challenge on the body, and it’s crucial your shoes protect you and provide you with enough grip when you’re out on the trails.

Training for: Perhaps your first trail running event, or an ultra marathon adventure with friends.

If you’re looking for some respite from the monotony of working from home, then it’s time to turn to the trails. Given the variation of terrain, you’re going to need some serious grip. Here’s the best Brooks running shoes for trail running: 

Brook Cascadia 15

The Cascadia 15’s rugged build provides both protection and stability. So, if you’re looking for real grip in rocky or muddy terrain, then this is the shoe for you.

Brooks Catamount

If you're looking to power your way up and over the mountains as fast as possible then this is the best Brooks shoe for you. Stylish and sleek, it utilises the DNA flash midsole which means the shoe is light while retaining traction and rock protection so that it can handle any terrain.

Best Brooks Running Shoes for Speed

Type of run: Sprint interval sessions are a fantastic way of developing your VO2 max, your body's ability to absorb oxygen, and they are very often carried out around the track or in a similar environment. It’s here where your lightweight racing inspired shoes come in.

Training for: You’re most likely looking to clock a rapid 5k time.

Sprint training? For many runners, it’s their worst enemy. However, if you’re looking to really improve your pace over distance, it’s a must. Of course if you’re looking for the best Brooks running shoes for speed, then they should be designed to go fast. Here’s my top pick:

Brooks Hyperion Tempo

This is where Brooks DNA flash midsole comes into its own. The material that makes up the midsole combines a perfect blend of lightness, rebound, and cushioning which makes the Brook Hyperion Tempo the best shoe for protecting your feet over multi-sprint sessions.

Best Brooks Running Shoes for Race Day

Type of run: You’ve made it to race day, you’ve done all the training, you’re not carrying any injuries, and you’re ready to go, let’s do this. This is where we strap on a shoe that has to be very lightweight and very responsive in order to provide as good a chance as possible to achieve our personal best.

Training for: Training is over, it’s time to race.

Brooks Hyperion Elite

The Brooks Hyperion Elite really is the cutting edge of Brooks running shoes. Using the same DNA flash midsole as the Tempo above, the difference lies in the carbon plate which runs through the length of the shoe. In other words, it gets the power down and catapults your transition through the foot. Oh, and it looks the part. As with many great things in life though, it does come at a price.

Summary

The perfect shoe doesn’t exist. What does exist is the perfect shoe for an individual, based on the type of run, be that at an event, or in training. Buying your running shoes is an important decision, so we hope this guide of the best Brooks running shoes will help to inform you.

Where possible, I’d always recommend going into your nearest specialty running store to try the shoes out and, if you get the chance, do a gait analysis to really understand what will fit your needs.

Advance Performance is the East of England’s top retailer of specialist running footwear, sports clothing and accessories. Their team includes fully qualified coaches, sports scientists and therapists, plus they are all experienced and passionate runners! For more than 20 years’ they’ve been helping customers to be their personal best, solve and prevent injuries, get fitter and faster and achieve their goals – whatever their age, running experience or ability.

Shop Brooks Running Shoes

Did you get a dog during lockdown? Was running a big part of your life during lockdown? You’re not alone. I certainly fell into both these brackets. Admittedly, I’ve always loved running, but over the last year it’s become a bigger part of my life than ever before.

Then, on October 17th 2020 when I got Archie (my dog) I almost immediately thought about running with him. I’d heard a bit about canicross and running with dogs, but my knowledge was limited. So, I began to research this unique sport and find out more about how it works, and what exactly you need.

But what actually is canicross? In short, canicross is cross-country or trail running with your dog (or dogs). Your dog is harnessed out in front of you and it's momentum pulls you forward, while you the steer the team. Before you know it, you and your canine companion will become the best of fitness partners.

Canicross Equipment: The essentials

As with many sports, there is a ton of different canicross equipment to choose from. Back in October, I was completely new to the sport, but since then I’ve done a lot of homework. Here's my tips for the three pieces of key canicross equipment, the harness, belt, and bungee line.

Dog Harness

What comes up time and time again, is to make sure that your harness of choice doesn’t restrict your dog's breathing or natural movements. Comfort is key and the aim of the harness is to capture the dog’s running power so that the dog can pull you along through a bungee line, while feeling as comfortable and natural as possible.

If you can, get to a shop where you can try out a few different harnesses with your dog. The most important thing to remember is that every dog and person is different so you need to find what works best for you.

Recommendation: Norwegian Racing

Waist belt

Your canicross waist belt is as individual to you, as the harness is for your dog. In this case, prioritise your own comfort and try out a few different options to see what is right for you.

The name waist belt is slightly misleading. In reality, these should sit on the hips, rather than up too high around the waist. The main job of the belt is to prevent the force of your dog doing any damage to your lower back.

While comfort is the most important thing, there are also a few practical decisions when making your purchase. Do you need pockets for your keys or phone? Is there enough space for doggy treats? Do you want leg straps? Leg straps definitely prevent the belt from creeping up into the lower back, however they can chafe. Again, it's worth really seeing what works for you.

Waist belt recommendation: Kurgo RSG Activity Utility Belt

Bungee Line

The bungee line is essentially the dog’s lead. During canicross, this will connect your dog to you via both your own waist belt and the attachment point on the harness. The bungee ensures that both you and your dog have some ‘bounce’ in the line, which will prevent sharp movements that could lead to injury.

The line varies in length, but it’s important to make sure that it’s not too long for risk of tripping and falling during the run, or that it’s too short which risks you and your dog running too closely together. Generally, it’s recommended to be around 2 metres long, when at full stretch.

Bungee recommendation: Ruffwear - Roamer Bungee Leash

What are the rules of canicross?

Largely, you can compete in canicross with any breed of dog - so long as they’re fit and healthy. Age is extremely important, however. It’s not until dogs are at least 12 months old that they should begin to take part in canicross events, but after around 6 months you can begin to do some light training.

• Dogs should be on their lead throughout the event, including before and after the run
• Harness, belts, and bungee lines must be in use
• The dog must be a minimum of 12 months old to enter the event
• You must clear up after you dog, even when competing in the event

So, feeling ready to enter a canicross event? Check out what’s bookable near you.

How do I train my dog for canicross?

To safely and successfully participate in canicross, your dog needs basic obedience skills that mean it is comfortable on the lead. At around 6 months, you can begin to practice with your dog and your equipment. Try to build things up gradually - first by walking nicely together, and then picking up the pace into a jog or run.

It’s extremely important to ensure that your dog is comfortable walking or running past strangers and other dogs. You don’t want it pulling you off course at every distraction, you’ll not only trip yourself or others up, but you won’t win the race!

Finally, it’s helpful to teach your dog movement cues such as “speed up” or “slow down.” The words you choose for the different actions are completely up to you. Generally, the more you practice, the more your teamwork with your dog will improve and - most importantly - the more fun you’ll have during canicross.

So, feeling ready to enter a canicross event? Check out what’s bookable near you.

VIEW CANICROSS EVENTS

Runners tend to focus on distance and time. “I’ll go for a 5K today” or “I’ll run for half an hour” is often what determines the type of pace, intensity and challenge you’ll achieve. And, it’s the most common method when training for a significant race such as a marathon, as it ensures you cover enough ground before race day.

However, a different type of running is quickly catching up. Heart rate training is becoming increasingly common among runners due to the amount of valuable information it can tell us about our bodies and what we’re capable of. But what exactly is it, and is it something you should be doing?

What is heart rate training?

We’ve all heard the classic saying “listen to your heart”. But we probably think of it more in relation to rom-coms and less in relation to our running heart rate. Right?

Well, move over Richard Curtis, because runners are giving the saying a new meaning. With fitness trackers becoming increasingly popular, runners are now able to see their heart rate in beats per minute (BPM) and use this information as a guide for intensity - giving them a better sense of how hard their cardiorespiratory system is working. It’s a more personal experience and means you can base your runs entirely around your own body - and your heart rate zones.

What are heart rate zones?

Let's talk about heart rate zones. Everyone has them, and they vary from our resting heart rate (when we’re relaxed) and our maximum heart rate (MHR) - the upper limit of what our cardiorespiratory system can handle when exercising. There are a number of different zones lie between these two marks, here's a breakdown:

Zone 1: Very light, 50% to 60% of MHR

Zone 2: Light, 60% to 70% of MHR

Zone 3: Moderate, 70% to 80% of MHR

Zone 4: Hard, 80% to 90% of MHR

Zone 5: Very hard, 90% to 100% of MHR

Now, to work out your heart rate zones, you need to know your MHR. Scientists say you can do this with a simple equation:

Subtract your age from 220. For example, for a 50-year-old person, the estimated maximum age-related heart rate would be calculated as 220 – 50 years = 170 bpm.

(There are also other methods, such as a field test or laboratory test, but these are really only for experienced athletes).

Once you know your MHR, you can then work out your own personal zones. To do this, you need to multiplying your MHR by the percentages in each zone.

Benefits of heart rate training

OK, so now you understand the basics of heart rate training, but why do runners do it? Can your running heart rate give you a better workout? The short answer, yes. And here's a few reasons why.

Enhanced Performance

Seeing as heart rate training relies on data, runners can get a more effective workout. The more we know about our bodies, the better. Sometimes, we might think we’re pushing ourselves when we aren’t - and vice versa. When done right, using heart rate zones can make for an enhanced performance and impressive results.

Improve Recovery

One of the best things about heart rate training is that it helps runners to know how hard they’re training. This means that they can push themselves harder, if necessary, but they can also stop if they’re overdoing it. When we have a better knowledge of our bodies we can help prevent injuries and boost recovery. With heart rate training, your body is never overworking, which means that it shouldn’t suffer as much the next day.

Personalised workout

Heart rate training is great because it’s completely personalised to you. Every body is different, and that can make running hugely challenging, especially when following generic training plans. What works for one runner might not work for another. With heart rate training, you can listen and respond to your body - and no one else’s.

Should I be doing heart rate training?

It’s clear that there are plenty of benefits to heart rate training and it’s no wonder that it’s becoming increasingly popular. But does that mean you should be doing it?

It completely depends. There are no right or wrong answers when it comes to running. Some runners love heart rate training because they get to know the nitty gritty data about their body’s performance. Others prefer to be a little more spontaneous and go with how they’re feeling. If you fall into one of the following categories, however, you might want to consider giving heart rate training a try:

You’re training for a big race

If you’re training for a race such as a half marathon, marathon or ultra marathon, then heart rate training could be beneficial. The different zones can be used to boost your performance and runners who want to boost their speed, for example, should practise interval running in Zone 5, so they can push themselves harder on race day. However, the majority of their running should take place in Zone 2, so they don’t burn out.

You’re running to lose weight

People who use running as a means to lose weight could benefit from heart rate training. When running becomes a part of your routine, your body quickly adapts and you might struggle to slim down, especially with an increased appetite. Heart rate running, however, elevates your metabolic rate (especially in Zones 4 and 5) and triggers your body to burn more fat.

You’re recovering from an injury

If you’re recovering from an injury, it can be easy to go too hard too fast. Heart rate training can help prevent this, as you can get a better sense of how your body is performing and when you’re pushing it too hard. This will help your body heal quicker and keep your return to running safe.

You’re bored of your routine

After you’ve been running for a long time, you can get bored of your running routine. Heart rate training might be worth giving a try to mix things up and add some spice to your step.

Ready to give heart rate training a go? Let us know how you found it in the comments below.