Preparing for a half marathon? Many runners say it's their favourite distance. Long enough to be a challenge, yet with less commitment than the full 26 miles, half marathons bring the sense of excitement and achievement but with fewer risks. And the medal’s nice, too. 

Despite this, you shouldn’t sign up to a half marathon lightly. Running a half marathon is a big challenge, and it requires significant preparation. Taking on too much too fast will undoubtedly lead to injuries - and the potential of having to drop out. So, as someone who ran their first half marathon a few years back, here are the things I wish I had known.

1. Shoes matter

Guess who ran a half marathon in trainers a size too small? Guilty. I lost several toenails and bled through my socks.

If you’re already a keen runner, then you probably know that shoes matter. I, however, signed up for a half marathon with little experience, so I didn’t know about the variation when it comes to running shoes. I wandered into a shop, bought a nice blue pair, and assumed they’d do the job. They really didn’t (looked nice, though).

When it comes to running shoes, experts know best. Most running shops offer a service where they examine your running technique and assess your gait. They’ll then use the results to recommend certain trainers: looking at ankle support, midsole cushioning and injury prevention. But what if a gait analysis isn’t an option? Your best bet is to buy a few pairs and try them out at home before running outdoors.

Still got questions? I’m a huge fan of Emma Kirk Odunubi’s Instagram, where she regularly displays her wealth of knowledge on all things related to running footwear.

2. Planning is important

I am not a planning person. When I trained for my first half marathon, I would lace up my shoes and hit the streets without knowing where I was going or how far I intended to run. Yes, I crossed the finish line, but it was clear I could have benefited from a more strategic plan.

Now that I’m older, wiser and creakier, I can see that training plans are essential when it comes to preparing for a half marathon. A training plan eases you in gently and ensures your body is ready for the distances you’re running. It also helps prevent injuries and schedules rest and recovery days.

So, whether you want to write up your own half marathon training plan or use someone else's (here’s ours), take the time to work out when you’ll be running and how far you want to go. It’ll put you in the best possible position for race day.

3. You need to train your brain

When you’re preparing for your first half marathon, people will constantly give you fitness tips. “Train on hills”, “breathe through the stitch”, “use downhill for recovery”. What they won’t tell you is the muscle you need to train the hardest is actually your brain.

When it comes to long distance running, mentality is everything. Some days, your mind simply won’t play ball. It will constantly tell you to stop, that you’ve had enough for the day, and that you can’t do this. But it’s lying. You can!

I learnt early on in my half marathon preparation that my mindset makes a big difference. My best runs happened either when I was angry or when I was relaxed. And, even now, if I’m stressed about work or worrying about time, my brain will try to make me stop. I have to train it to keep going and push through the urge to quit. But how do you do that?

Everyone has their own methods. I find that distraction works well, whether it’s listening to upbeat music, a podcast, or even talking on the phone (for slow recovery runs only!) I also enjoy Nike run club’s audio guided runs, which offer a nice balance of conversation, mindfulness and motivation.

4. Stretch, stretch and stretch some more

Most inexperienced runners will stretch for less than a minute and bounce out the door. After reading this article, you probably won’t be surprised to learn that I was one of them. I actually forgot to stretch half the time, and it’s no wonder I spent the months preparing for my half marathon wincing when I walked down the stairs.

Stretching is something that people don’t talk about enough. A stretching session can be the difference between a good run and a bad one, a healthy muscle or a pulled one. It’s extremely important when it comes to running because it warms up our bodies, keeps them flexible and maintains motion in the joints.

So, here’s my advice. Think about the amount of time you’d naturally spend stretching and double it. Then double that. A pre-run stretching session should last at least 10-15 minutes, with varied movements that work all areas of the body. We’re talking arms, legs, shoulders, ankles - and even the toes. Your post-run stretching doesn’t need to take as long, but you should still give it plenty of attention. Focus on your quadriceps, hip flexors, hamstrings and calf muscles, and use a foam roller to really focus on those pressure points. You can thank me later.

5. It will be hard

Running 13.1 miles is hard, fact. Sorry if you thought it would be easy - but it isn’t. I was at the peak of my physical fitness when I ran my first half marathon, but I still found it harder than I could possibly imagine.

I don’t say this to put you off. I say it because nobody told me how difficult it would be. I saw loads of my friends running half marathons and thought - hey that looks fun, why don’t I give it a try? But when I reached the 10 mile mark and realised there were still 3 miles to go, I hated each and every one of them with every fibre of my being.

I’ll say it again: I don’t say this to put you off. I say it so you’re aware. Half marathons are popular because they’re hard. If you can say you’ve run a half marathon you’re awesome. You overcame a difficult hurdle and you crossed the finish line. So don’t turn back now. Embrace the challenge and do the hard thing.

What do you wish you'd been told before your first half marathon? Let us know in the comments below!

Picture this: it’s 7am and your alarm goes off. You almost roll over and turn it off - but you don’t. Instead, you throw on your running gear, do your warm up stretches and bounce out the door for a morning run.

Sound like something from a fairytale? I felt the same. For years, I would scoff at those who put the miles in before they’d even had their breakfast, convincing myself that they were wired differently. But, a few months ago, I decided it was time to start 'seizing the day'. I set my alarm for an hour I hadn’t seen in years and went for a pre-work run. It was oddly exhilarating, and now I’m a total convert. So, if you’re looking for some persuasion to get out of bed an hour earlier, here’s why I absolutely love going on morning runs.

You have more energy

While some people are self confessed 'morning people', I certainly don’t fall into this bracket. So, how can I enjoy morning runs? I’ve found that the worst part is actually waking up. My mind does absolutely everything it can to try and stop me, but once I’ve got out of bed the hard part's over. And, when I’m out running, I’ve noticed that I have more energy than on evening runs. This is because our glycogen levels are restored during sleep, giving us energy needed for the day ahead (and preventing us from hitting the running wall). So, if you’re looking to achieve your PB, morning runs are the way to go.

It’s cooler

Now we’re approaching the warmer months, it’s important to pay attention to the weather when planning your runs. Running in the midday heat can be pretty challenging and may even lead to significant health issues such as dehydration or sunstroke. Morning runs, however, are cooler in the summer, making them a better choice. So, runners training for a significant race such as a marathon should aim to get their miles in as early as possible to avoid feeling the strain of the midday heat. Don’t forget to stay hydrated and wear a cap or visor to keep the sun at bay, too.

It gives you motivation for the day ahead

I absolutely love morning runs because they give me a motivational boost. When I conquer a run in the morning I feel like I can do anything - even if it ended up being a shorter or slower one than I’d planned. What’s the reasoning behind this? Research shows that setting small goals and completing them regularly is a great way to feel productive. So, instead of saying “I’m going to run a 10K this morning”, if you say “I’m going to get out for a run this morning” and achieve that, you’ll feel more productive and positive. It certainly works for me, as I’ve noticed that I’m more enthusiastic about my working day when I’ve been for a morning run. And, morning runs are particularly great when you’re working from home because they ensure you get that much needed fresh air and exercise.

It’s quieter

There’s something peaceful about running first thing in the morning. The sun is freshly set, the birds are tweeting and there aren’t that many people about. This means that there’s more space on the paths and you can have a calm and stress-free run without diving out of the way of kids on scooters or getting tangled in dog leads. You’ll also find yourself wanting to high-five any other runners you pass, because conquering morning runs makes you feel like you’re part of a strange yet satisfying elite club.

You sleep better

It’s all well and good promoting morning runs when you’re a great sleeper. And, while morning runs are glorious when you’re well rested, they can feel like a form of torture after a sleepless night. However, if you’re able to face a morning run after a bad night’s sleep, you could find that it actually helps your sleeping pattern. Research shows that doing intense exercise too late in the day can promote bad sleep because your body is still rushing with endorphins. But, if you run early in the morning you’ll feel more tired by bedtime and your body will be ready to switch off.

Tips for morning runs

Turning into a morning runner isn’t easy and it won't happen overnight, pardon the pun. You have to be mentally strong and able to resist the warmth of your wonderful bed. Here are my top tips to make it as easy as possible.

#1 - Lay your clothes out the day before. This means you’ll spend less time faffing around looking for matching socks and can get out the door quicker.

#2 - Use a sleep tracker. Those with disjointed sleep will be worried about morning runs. A sleep tracker can provide insight on the quality of your sleep and help to assess your energy levels - I'd recommend a whoop.

#3 - Give yourself time. We all want to be able to bounce out the door in 5 minutes, but this isn’t feasible. You’ll need to go to the bathroom, hydrate and wake yourself up first. Set your alarm 15 minutes earlier than you might think.

#4 - Run with friends. The ultimate motivator to getting out of bed? Accountability. Find your morning running buddy and finish off with a coffee stop.

#5 - Watch your diet. As someone with ulcerative colitis, I know how problematic the gut can be when running - especially in the morning. Make sure you have a healthy and nutritious meal the day before and wait it out if your stomach is feeling restless.

So, what exactly is an ultramarathon? An ultramarathon is any distance which is further than the 26.2 miles (or 42.2km) of a marathon. Of late, this unique and exhilarating discipline has begun to rival the marathon in popularity. And, getting out on the trails, or in the mountains, is definitely the coolest way to take on a run of this length.

However, increasing your distance and time out running also increases the opportunity for things to go wrong. Or, as I like to see it, gives you more opportunity to problem-solve, grow, and conquer.

I hope this guide will help you to understand that ultramarathons shouldn’t be overwhelming or complicated. Instead, ultra running is about doing the basics well and keeping it simple. My guide is designed to give you the foundations for longevity and enjoyment, while being able to climb your own individual peaks.

No risk, no story: how to choose your first ultramarathon

When you google ultramarathons, you may well become overwhelmed by the sheer number of events that exist. Track? Trail? Mountains? Roads? 24 hours? 100km? 100 miles? There’s a lot out there, and this can be overwhelming, terrifying, and exciting all at the same time.

When I was searching for my first ultramarathon event I was 15 years old and the choice was very limited - there was only one race that would let a 15-year-old run. So picking was pretty easy and my first ultramarathon was a 100km event. However, your story doesn’t have to be quite so 0 to 100.

If you’re picking your first ultramarathon then my biggest piece of advice is to ask yourself some simple questions:

1. What excites you?
2. What can you realistically complete? 
3. What time frame do you have to prepare?

If you live in the city, and don't have the time or means to get out onto the trails or into the mountains, then perhaps pick a race that’s closer to home and more accessible.

Ultimately though, when it comes to choosing your first ultramarathon you should find a race that really lights a fire in you, gives you goosebumps - then jump! No risk, no story.

Ultramarathon training: leave the numbers behind

Now you’ve got your race, it’s time to train! This should be the fun part. As cliche as it sounds, 'it’s about the journey not the destination'. And, something I’ve always prided myself on throughout my career is consistency and my enjoyment of training.

When I trained for my first ultramarathon I only ran easy. No workouts, no programs. I ran with my Dad, before or after school. I rested if I felt tired or didn’t have time, and I didn’t stress about the numbers or the event. Instead, I choose to enjoy the feeling each day of getting 1% closer to being in the best position to enjoy race day.  

So, if you’re training for your first ultramarathon then I suggest finding comfort and routine in getting up and getting out, before you start thinking about your pace, heart rate, hours trained, or other metrics. When you’ve got this consistency and routine, then you can begin to add other ‘workouts’ to your schedule.

That said, when it comes to ultra running, always prioritise the joy and the good feelings, and always remember that in this sport, the numbers don’t define you. If you have a good run and see that your pace was a little slower, that doesn’t make that run less good.

Now eight years into the sport I still have to check my headspace and ask: why am I running and who I am running for? I run for me, and the feeling it gives me, not to impress others with numbers.  

Even now, my training consists of easy jogging 5 days a week. These are the foundations of my running. They strengthen my cardiovascular system and develop the muscles required for ultramarathons.

In terms of pace, these should be runs where you are breathing easily, can hold a conversation, and feel like you can keep going even when you stop. That's when you know you’re on the right path.

Ultramarathon training: protect your body and it will protect you

Ok, so we’ve booked the race, and we’ve started training, but suddenly we feel pain. Here is where the ultra running community - although amazing - can be your biggest vice. There seems to be an unwritten award for the person at each start line with the most broken bones, or tape holding their limbs together, or who’s taken the most painkillers.

Generally, this is because they couldn't handle the process and short term pain of resting when injury beckons during training. Don’t make this mistake! My advice? If it hurts, stop.

We want to enjoy running, it’s meant to be fun and there is absolutely nothing wrong with cutting a run short or not starting at all. This is a form of self-love that I advocate and have had to learn the hard way. I fell into the process of always justifying pain as “my muscles adapting” or “when you train a-lot, this is normal”.

Of course there will be stiffness and there will be mental fatigue on runs. You may even be bonking; where your mind and body is just telling you stop. It’s in these moments that I employ the 10 minute rule:

• If I feel a bit stiff / sore before I run, I’ll go out and just do 10 mins
• If I’m still not feeling great, I’ll turn around - at least I got 10 mins in and tried
• If I'm on the verge of bonking I give myself 10 mins to resurrect the situation: this could be eating, sitting down, taking on water, listening to music, or taking deep breaths

You’ll learn more about your body over time and you’ll appreciate it more than ever as you navigate through your first ultramarathon. Listen to your body, use the 10 minute rule and you can’t go too far wrong. Oh, and take any advice from the ultra running community with a pinch of salt!

Ultramarathon mindset: create a tool kit for the mind

The last, but most important thing when it comes to training, is the mind. We train the body and expect big things from ourselves, but if you’re running an ultramarathon then we must also train and treat the mind with the same love and support.

As I mentioned at the start, taking on a distance further than 26.2 miles will challenge you in many ways. I’m not going to paint an unrealistic picture of sunshine, rainbows, and unicorns. Yes, those moments happen, but there is also darkness, rain and a whole lot of doubt. So, what I’ve learned is to have a tool kit for the mind, and ways to bring myself out of those situations.

My tool kit includes:

• Mantras
• Gratitude 
• Food
• People
• Music

These are all options I use when the going gets tough, but the only way you will find what works best for you is by getting out there and trying. That way, when you feel the darkness, rain and doubt coming during the event, then you’ll be able to find the rainbows, the sunshine, and the unicorns, because you’ve trained your mind to do so.

It’s that incredible mind of yours that gave you the idea to do an ultramarathon in the first place and that endured the training to get there. And, the mind has an amazing ability to only remember the good moments. Before you know it, you’ll be back entering your next ultramarathon.

The ultramarathon community: you’ll need them, trust me

Finally, let’s talk about the ultra running community. After all, you’re going to need them and they’re going to see you, the real you. And, as the saying goes: 'if you want to go fast, go alone. If you want to go far, go together.'

Well, when you enter your first ultramarathon, you are going to join an incredible and inclusive group of humans. This whacky community wakes up before the sun rises to get their long runs in, comes in all different shapes and sizes, and can always be seen wearing the loudest clothing and widest smiles.

These are the people who’ll help you go to the toilet in the bush, or pull you back up when your stomach rejects one too many gels, and, most importantly, who will be there when you finish - whether that’s first or last.

That’s the best thing about this community - they have your back: they’ve had mine for 9 years now. Being a young female, I couldn’t think of a better group to grow up with. They’ve seen me smile, seen me win, seen me injured and sad, make mistakes and learn from them. If you’re here because you’re entering your first ultramarathon, then welcome to this special community.

You’ve made it. Now, take your time and bask in the journey of running: this is where the growth happens and the best feelings are created. 

Let’s Do This.

Find Your Ultramarathon

If you're just getting into running, it's often easy to forget about strength training and core exercises. Yet a strong core is essential for all runners. A strong core gives you better running form and the ability to run faster - while also preventing any nasty injuries - by improving your general strength, balance and body alignment. But that’s just the start of it.

Whether you’re training for an event or simply looking to run further for longer, the following core exercises will push you and help perfect your performance. There’s also the added bonus that core exercises don’t require any equipment or much time - so you can do them in the comfort of your home and whenever suits your schedule.

1. Plank

It’s a no brainer to start with the plank. The plank is a great core exercise because it works all the core muscles at once, while also strengthening the legs, glutes, arms, spine and shoulders. It’s basically a whole body workout in one exercise. Those strong core muscles will keep you balanced and help you run with strength and endurance. 

To get the most out of your plank, you’ll need to focus on your form. Keep your hands aligned under your shoulders and pull your belly button up towards your spine. Squeeze your abs and your glutes to reap all the benefits of this glorious exercise. Don’t worry about holding it for too long - aim for 30 seconds to a minute and work up from there.

2. Plank Shoulder Taps

Plank shoulder taps are a variation on the plank that pushes you even harder. Like the plank, this core exercise pretty much works out your entire body, with a strong focus on the midsection. Runners benefit from this variation as it helps to reduce lower back pain, which can be a common drawback for runners. A strong lower back in connection with the core will help you to maintain balance and perfect your running form. 

Simply get into your plank position, lift one hand and tap it to the opposite shoulder - and switch. Pull your stomach in extra tight as you tap to feel the burn and, importantly, try to get the rest of your body completely still.

3.Leg raises

Leg raises target the lower core muscles, which are often difficult to build but have specific benefits for runners. Tight, strong lower core muscles help strengthen the lower back, meaning that you maintain better running posture. Lower core muscles also help your internal organs; maintaining better bladder control and keeping your gut healthy. The longer you can run without needing a bathroom break, the better!

To perform your leg raises, simply lie on the ground with your legs flat and your arms by your side. Raise your legs until your body creates an L shape, and then bring back down without letting your legs touch the floor. You should feel a real burn in your lower abdominal muscles.

4. Windshield Wipers

Windshield wiper exercises are similar to leg raises, but they work the obliques and rectus abdominis muscles, which are at either side of your core. In running, everything is connected, and it’s important to focus on body alignment. Your obliques connect to your hips, which have a big impact on your running gait and create the energy for the swing of your leg, so this is a key exercise for keen runners.

Do your windshield wipers in a similar way to your raises. However, instead of keeping your legs straight, bend them slightly and twist them to either side, creating a semicircle motion. Aim to keep your lower back in contact with the floor as much as possible.

5. Glute bridge

Glute raises... What's this doing in a list of core exercises?! Well, when done right, a glute bridge also works the transversus abdominis and multifidus muscles which enclose your entire midsection. And, if that wasn’t enough, glute bridges also work your lower back, giving you better posture and helping you to stay stable when running. Strong glutes in combination with a strong core and legs center your pelvis and keep everything aligned, helping you to run faster.

To do a glute bridge properly, lie on your back with your legs bent and your feet flat on the floor. Push your heels into the floor and tighten your glutes and abdominal muscles as you lift your hips upward.

6. Bicycle Crunch

The bicycle crunch is a great exercise that works the obliques and the hips, keeping your body aligned when running and helping your gait. A good hip extension means stronger knees and a better foot placement, helping you run faster and prevent those pesky knee injuries which are common among runners. 

To do your bicycle crunches, lie on your back with your knees up at a right angle. Place your hands behind your head and touch your right elbow to your left knee, and switch. You should aim for a deep crunch which activates those core muscles. 

7. Bird Dog

The bird dog is an exercise that works the core, hips and back muscles. With alternate movements, it’s great for working on balance and stability - two things that all runners need to perform to their best. This is a slow and steady low impact exercise that helps build strength and focus, making it great for those non-running days.

On all fours, reach out your right hand and kick your left leg back simultaneously. Focus on creating a straight line from your hand to foot, keeping the hips squared and the back flat. Switch and repeat for an effective core workout.

There are few things more comforting than sticking on a podcast and heading out the front door for a run. Unlike music, running to a podcast offers total escape and often you’ll find that you’ve completed your run before you know it.

That said, finding the right podcast for running is tough and constantly searching through the sea of choices can often result in giving up and turning back to your trusty old running playlist.

However, as with movies or tv series, a recommendation makes you all the more likely to give it a try. So, given a lot of us at Let's Do This like running, I decided to ask around, and really get to the bottom of what podcasts people are listening to while running. Here's our list of the best running podcasts, recommended for runners, by runners. We hope you enjoy it.

Running Podcasts

I thought it made sense to start a post about running podcasts, with podcasts about running. That might seem obvious, but of all the recommendations that came in only 20% were running podcasts. The other 80% fell into other categories of more general podcasts that people just love listening to while running.

Koopcast

Here, Coach Jason Koop tackles all the topics of the ultra running world, with no holds barred. On the list of running podcast recommendations, this came in high, with particular reference to Koop’s smooth voice and array of highly qualified guests.

Best for: The ultimate running coach podcast

The Rich Roll Podcast

Rich Roll is a plant-powered ultra-athlete and all-round inspirational figure. In his podcasts he connects with some amazing guests to take a deeper look into wellness topics.

Best for: Long runs, with episodes often 90 mins +

Trail Runner Nation

I love trail running, so perhaps I am biased. Admittedly, Don and Scott talk a lot about trail running and the amazing things people are doing within the sport. But there is plenty on there for all runners - so don’t be put off if you’re not a trail runner!

Best for: Well, trail running of course

Humans of Ultrarunning

There is nothing quite like listening to the tales of ultrarunners. Their stories are raw, their recants are honest, and there’s not a host in the world who is more passionate about running than Candice Burt.

Best for: Zoning out on a long run

Running on Om

Despite its name, this isn’t all running. The podcast centres on women within endurance sport and the outdoors more generally, in an effort to dive into the connection of mind, body, and soul.

Best for: Post or pre run

Another Mother Runner

I have to admit, this one was a recommendation. From who? You guessed it, my mother. Having only just got into running, my mother finds the podcast informative, relatable, and inclusive.

Best for: Recommending to your mother

Run to the Top

Run to the Top offers a broader overview of the running world. With 5 new episodes per week, you can expect to hear from health scientists, expert nutritionists, and the latest running news.

Best for: Unleashing your inner running geek

The Runner's World UK Podcast

Runner's World weekly podcast episodes are released every Tuesday and take a look at everything that's going on in the world of running. The tone is friendly and informal, but the content informative and opinionated. If you're here to learn more about running and its latest quirks, then definitely give this a try.

Best for: Short, sharp lunch time runs

A Runner's Life Podcast

Join Marcus Brown - commonly referred to as Marathon Marcus - in his weekly instalments which explore individual runner's lives and what being a member of the running community means to them. I love this podcast for running, and at about an hour an episode, it's ideal for a medium distance run.

Best for: Realising the similarities that all runners have

Sport Podcasts

Of course, running podcasts are just the tip of the iceberg. . There are a whole host of general sports podcasts out there that can supply an endless stream of inspiration and entertainment while you’re running. 

The Edge with Joey Barton

Joey Barton, English football’s eternal villain. If you’ve not heard of him, Barton is a love / hate type of figure. True to form, his podcast gives open and honest accounts of the successes and failures behind elite performance in sport.

Best for: Running a PB or training for an event

The Grade Cricketer

This one is niche, but we don’t mind that. If you don’t like cricket, then I’d suggest you keep scrolling. The Grade Cricketer is a comedy podcast about the broken dreams of young kids wanting to play high-level sport, but who never quite got there - I’m sure many of us can relate here.

Best for: Taking it easy on a cool-down run

30 for 30 Podcasts

From the producers of the 30 from 30 documentary series, the podcast is great for all sports fans. It offers an insight into how sports more generally have impacted society and the way we live.

Best for: Despite its name these are mostly ~ 1 hour in length - so a long-ish run

Laughter Permitted with Julie Foudy

Former US football team captain, Julie Foudy, interviews a whole host of iconic sporting figures - delving into their sporting careers and how these intersected with normal life. Very funny.

Best for: A friday afternoon run

Watts Occurring

This recommendation came in from the audience. Described as chilled Welsh humour, with the odd bit of cycling the podcast is hosted by Welsh cyclists Geraint Thomas and Luke Rowe.

Best for: Cooling down on the exercise bike after a tough gym session

Inspiring Podcasts

Running can be hard, and often requires motivation. Often this motivation is fueled by your go-to pump up playlist. But trust me, the right podcast can inspire and motivate you while running as well as any playlist.

Desert Island Discs

Desert Island Discs is THE podcast. Created by Roy Plomley in 1942, the podcast has since been hosted by Michael Parkinson, Sue Lawley, Kirsty Young, and Lauren Laverne. Guests share songs and stories about their lives, before being cast away with one song, a book, and a luxury.

Best for: Running (seriously, these are great for any run, any time, any place)

Happy Place, Fearne Cotton

Fearne Cotton’s Happy Place speaks to inspirational guests about their lives. Not the regular day-to-day, but changes they’ve made to their own situations or how they’ve helped others to see the world in a new light. If you have to listen to one episode, I’d recommend Kirsty Young’s - where the tables are turned on the former Desert Island Discs presenter.

Best for: Stress relieving running after a long day

Unlocking Us

Perfect for when you need a positive pick-me-up and want to feel like you’re running with a friend. I could write an entire paragraph about Brene Brown’s credentials alone, but in short she’s a best selling author and researching with a gift for interacting with her topics and guests.

Best for: When you’re really low on running motivation

How to fail with Elizabeth Day

In running, sport, and life, failure is a regularity. We often shy away from the topic; Day does the opposite, celebrating failure and the lessons that can be learned from it.

Best for: Sustained running motivation

The Makers Podcast

Conversations with entrepreneurs, athletes and actresses (think David Gandy, Chris Robshaw, Mindful Chef CoFounders) focused on mental health and success. This came in high on the recommendations.

Best for: Midweek running

Business Podcasts

Ever looked at a business and asked yourself the question, why didn’t I think of that? Well, you’re not alone. Luckily, there are a number of great podcasts which can explain precisely why you didn’t think of it and detail the stories behind the names. This category was extremely popular.

How I built this, Guy Raz

How I Built This gives you a closer look at how some of the world’s most well-known companies came into being. It’ll quickly confirm that it’s about a lot more than just having a good idea.

Best for: Running motivation to get back to your desk and start a business

Masters Of Scale - Reid Hoffman

Interviews with the founders of a variety of key startups like Shopify, Slack, Google, Bumble. Guests dive into challenges they faced, and how they overcame them to scale into the multimillion dollar companies they are today.

Best for: That billion-dollar idea in the shower after running

How I grew my brand - Piper

Get ready for 1-1 interviews with a number high profile entrepreneurs about how they built their brands. Highlights were Bloom and Wild, Deliciously Ella, Propercorn.

Best for: Running off the Sunday blues

My First Million

No idea is a bad idea. Listen to two successful entrepreneurs - Shaan and Sam - having uncensored brainstorming sessions with a new guest each week. Importantly, these guys actually know what they’re talking about.

Best for: Scribbling down ideas while still you have runner’s high

The Pitch

Imagine Dragon’s Den, but a podcast. The Pitch throws you into the unknown and fascinating world of startups; taking a deeper look at what investors really want to see, and how entrepreneurs sell their dreams.

Best for: Weeknight runs - these episodes are addictive

The Venture

Each episode takes you on a journey into the lives of corporate entrepreneurs and how they designed, built and scaled their companies.

Best for: Running your own business

Best of the rest

As mentioned earlier, the majority of podcasts I was recommended didn’t actually involve running. This last section is like a box of chocolates; some make people laugh, some bring the daily news, some simply offer new perspectives. The one thing they all have in common is that they are all recommended for, you guessed it, listening to while running.

No such thing as a fish

These guys are great, and topped the ranks of best podcasts amongst the Let’s Do This team. Each week, Dan, James, Anna, and James (the writers of QI), give a run down of their favourite weird and wonderful facts from the last 7 days.

Best for: Lunch time running to take your mind off work

My dad wrote a porno

Imagine the worst written porno of all time… now imagine the author is your dad. This podcast is sheer comedy gold. If you’re ever feeling a bit down or demotivated for running, this is guaranteed to perk you up.

Best for: Weekend running when you have no worries in the world

Getting curious with Jonathan Van Ness

Van Ness’ interview style is inquisitive and his positive energy infectious, making this podcast feel uplifting despite covering some important topics.

Best for: Learning something new while running

Today in focus

Produced by The Guardian and released every weekday, Today in Focus takes a deeper look at the major news story of the day. These short 20 - 30 minute episodes offer a wealth of information and perspective on important current affairs.

Best for: Morning running to get your daily news digest 

The Inquiry - BBC World Service

These easily digestible 20 minute debates unpack 1 headline from current affairs each week. Topics like 'What will Donald Trump do next?', 'Should we ban billionaires' or 'How soon can we go carbon zero' give you a flavour of what this podcast is all about.

Best for: A quick 5k

Grounded with Louis Theroux

New for lockdown, this is Theroux at his best. Louis unpacks the life stories of a number of high-profile celebrities, charting the inevitable ups and downs that come with fame. It's worth listening to Louis Theroux's desert island discs as well.

Best for: At ~ 1 hour these make for a good 10k

Table Manners

Join Jessie Ware and her mum at their dinner table for this light-hearted podcast. Touching on arts, music, family, and culture this podcast really does feel like you’re eavesdropping on dinner table chat.

Best for: Unwinding after a long run

Reply All

In theory, this is a podcast about the internet, but in practice it’s so much more than that. Hosted by PJ Vogt, Alex Goldman, and Emmanuel Dzotsi, Reply All takes a deeper look at modern life during the age of tech.

Best for: Learning something completely new while running

Radiolab

We live in a strange world, that much is clear. Hosts Jad Abumrad, Lulu Miller, and Latif Nasser challenge predetermined views about how the world works, through provocative and investigative journalism.

Best for: Running a new route and broadening your horizons

This American Life

Get ready for stories - well-researched, well-presented stories. I really mean that, these guys won the first-ever Pulitzer Prize for a radio show / podcast. This is 21st century journalism at its finest.

Best for: A slow, recovery run - you’ll want to pay attention to these

Heavyweight

Heavyweight takes guests back to the one moment in their lives that they wish they could change. I have to say, this one comes highly recommended, and to quote the referee: ‘if you’ve not listened to the Rob episode you HAVE to have that experience in your life.’

Best for: A nostalgic run

More Perfect 

This one comes from the producers of Radiolab (also recommended above). The podcast dives into the Supreme Court and the stories that lie behind its biggest decisions.

Best for: Running while learning

Science VS

Struggling to discern fact vs fiction these days? If so, I’d give this a listen. The hosts dive into commonly held opinions, strip them down, bolster or bust them and finally, replace them with scientific facts.

Best for: not running away from the truth

Can't see your favourite podcast for running? Let us know in the comments and we'll add it in!

Strength training is of the utmost importance for running - the sport puts immense strain on your body, so the stronger you are, the better. Strong core improves running form, strong shoulders help support forward momentum and strong arms can even help you run faster. 

Don’t worry, you don’t need to become a gym-junkie overnight. But adding a few strength training exercises into your routine will go a long way toward improving your overall running performance and preventing injuries.

Most of these exercises don’t require any equipment, so you can do them in the comfort of your home or garden and begin to measure the impact of strength training on your running straight away.

Squats

Starting off with the infamous squat. A squat is a multi-joint exercise that predominantly works the hamstrings, hips, quadriceps and glutes. From side squats, to squat jumps, to squats with weights, there are all manner of variations which are guaranteed to help propel you when running.   

If you’re just starting out with strength training, then we’d recommend doing these as a bodyweight exercise, and they make for a fantastic leg exercise for runners to do at home. Make sure to keep your back straight and don’t let your knees extend over your toes, brace your core and keep your chest up. For ultimate results, try to squeeze as many muscles as possible.

Don't worry if you’re hobbling down the stairs the morning after your first set of squats - this is normal.

Plank

Plank is the ultimate full body strength exercise and you’ll be amazed how much you can get a sweat on while remaining static. From side planks, to forearm planks, to knee to elbow planks, they’re an exercise that constantly gets results (and that you can do anywhere, anytime).

To get the most out of your plank, concentrate on form. Start by laying on the floor with your hands under your shoulders and raise yourself upwards until your body is in a straight line.

Remember, this isn’t a competition and you don’t need to hold your first plank for 5 minutes. Start by setting yourself micro-goals and take it from there.

Lunges

Lunges focus on the hips, quads, hamstrings, glutes and core, giving you the strength to improve your running. By creating a deep-body stretch, lunges tap into your body to sense any discomfort, and are a particularly good exercise for preventing knee pain. 

As with planks and squats, lunges have many variations. We’d recommend starting with a standard lunge: stand up tall, step forward with one foot and lower your hips until both legs are bent at a 90 degree angle. Return the foot to the starting position and switch. You should feel a tight, satisfying stretch in your back thigh.

As with squats, bodyweight lunges are the perfect leg exercise for runners to do at home. If this feels too easy then why not add some dumbbells?

Dumbbell row

A common worry for runners is that weights will make them bulky and hold them back, however this simply isn’t the case. Weight exercises build muscle and add the stability and balance you need for good running form. With that in mind, dumbbell rows are one of the best weighted exercises for runners - working on back, shoulder and arm strength.

A dumbbell row workout does rely on access to equipment. But, that said, you can get creative with your arm rest - try out a kitchen chair, a garden bench, or even the sofa.

For form, hold the weight in your hand, put your other hand on the rest, and keep your arm straight. With your weight arm at a right angle, pull it up using only the muscles in your back - and switch. Trust me, you’ll feel the burn with this one.  

Yoga

Yoga is perfect for your days off running. By stretching the body and allowing you to tune into how it’s feeling, yoga boosts flexibility and improves posture, while also establishing any sore areas. Above that, it’s a great exercise for your headspace, making it ideal for switching off and relaxing.

Yoga isn’t one size fits all, and there are a variety of classes you can to try. Hatha yoga, for example, is great for posture and breathing, whereas ashanta yoga focuses more on strength and tightening core muscles. If you’re not sure where to start, then check out out our pre run yoga routine.

Press ups

Press ups are hard, fact. As a result, runners can often overlook them - we'd recommend you don't. Working the arms, shoulders and core, press-ups help posture and form, enabling you to run faster and longer without getting injured. 

Without sounding like a broken record, form here is key. Do them slowly and purposefully, keep your core tight, your back straight and focus on body alignment. Practise press ups in the mirror or with a friend to nail your form and get the most out of the exercise. 

Remember, if you're not quite ready for the full press-up then a knee press up still works all the same muscles.

Glute leg raises

Every runner should aim for strong glutes. Glutes hold the pelvis level and steady, they extend the hips and, crucially, they help propel us forward when running. With that in mind - always look to incorporate glute exercises into your strength training. 

Our favourite exercise is glute leg raises. These are particularly great for runners because they mimic the motion of running, while also working the hamstrings, lower back and abs. So, if you're looking for a leg exercise at home which will help your running, then definitely add glute leg raises into your strength workout.

Simply kneel on the floor with your feet flat and extend one leg up towards the sky. Squeeze your glutes for maximum impact, and switch. For starters, we’d recommended trying 5 reps on each leg.

For those of us that had spent a large percentage of time playing team sports, the sense of loss that accompanies the ending of that career can be overwhelming and confusing. Not only are you losing an activity that took up many of your free hours and free mental space, but often you are also left without structure, without a training plan, and without at least a couple of guaranteed training buddies.

In the blink of an eye it is all over, and suddenly you are free to enjoy your mornings, afternoons, and weekends however you please. For some, this may sound like a dream come true, but for those who thrive in a team environment and who love their sport dearly, it can be an uncomfortable reality to face.

Like me, many former team athletes look to running as their new athletic pursuit - as a sporting transition it initially seems fairly logical; after all, in sports like rugby or field hockey the average player will run between 5km - 7.5km if they play a full match. Elite teams are chock full of dizzyingly fast and talented athletes - USA Rugby 7s star Carlin Isles has a 20.90s 200m time.

However, there are two major bumps in the road for any team sport athlete branching out into endurance sports: your engine, and your pride. 

One of the biggest challenges is returning to a ‘beginner’ level of skill, especially if you’re transitioning from a high standard; the temptation to run before you can walk is enormous. Switching from relatively soft surfaces of grass fields or artificial 3G and 4G pitches to immediately pounding on pavement can wreak havoc on your body, and is almost a surefire way to end up miserable with shin splints. 

As frustrating as it seems, start out by keeping the mileage relatively low and only increasing it by around 10% per week. If you absolutely have to push yourself, consider cycling as a way to cross-train for running - it’ll force you to improve your steady-state aerobic endurance and minimises the risk of an overuse injury.

The other major issue is often your engine. Coming from sports with a heavy focus on anaerobic fitness, or short bursts of high speed, there is a strong temptation to absolutely ruin yourself straight out of the gate - and it is tempting as you’ll likely feel pretty great initially and record a blistering mile time.

However, the likelihood of you burning out after that first mile is pretty high as your body can only tolerate running above your lactate threshold for so long. You forget that when you were playing games you had plenty of periods for recovery in between the moments of extreme exertion. There’s little point constantly training way above your lactate threshold when you’re looking to complete a half marathon. Instead focus on tempo runs, sticking at around 70% of your max heart rate and utilise the grit and self discipline hours worth of training in adverse conditions has given you. Consistently training at tempo raises your anaerobic threshold (which is a touch lower than your lactate threshold), eventually allowing you to run both further and faster. Whilst it may seem frustrating initially to run at what feels like a relatively slow pace, the benefits consistent tempo runs will have on overall performance in endurance events is remarkable. 

While that is all quite technical, the bottom line is that it will take time to make the transition, and it might not always be enjoyable. However, there are a few top tips to make those initial miles fly by: 

1. Find a training buddy - making the transition to running with someone to keep you motivated and accountable can make a world of difference as you adapt to the monotony of running.
2. Start slow - as mentioned earlier, flying out of the gate leads to a higher chance of injury and burnout. While going slow may seem boring compared to the intensity and excitement of games and training, you will reap the benefits in the long run.
3. Smile - remember why you are running and be proud and thankful that your body is able to make the transition.
4. Give yourself something to work towards - this might be an event or a certain distance or time milestone you are looking to hit, but setting achievable goals for yourself is a great way to keep you motivated and your training on track.
5. Get a coach or spend time creating a solid training plan - the right training plan will make sure you stay injury free and help you ease your body into this new way of exercising.

Given the current climate, many of us who previously played on teams are increasingly turning to solo endurance sports to stay fit and motivated. Whilst this might initially seem like an impossible challenge, with the right mindset, training, and goals you can turn your hand to any endurance discipline you choose.

Let’s Do This, Together.

A turbo trainer allows you to complete a focused static training session on your own bike in the comfort and safety of your home; a saviour for cyclists during the Coronavirus pandemic. Simply clip your own bike onto a static device, start pedalling, and let the fun begin.

As with any piece of fitness equipment, there is a mass of choice out there so we’ve decided to condense it down to 2 of our favourites to help you find the best cycling turbo trainer for you.

2019 / 2020 retail sales indicate that the best cycling turbo trainers have been ‘smart’ trainers. The difference between a smart and regular trainer is that the former hooks up to laptops and smart devices via Bluetooth to help you get more from your workout. This allows you to access specific apps (for example Strava and Zwift the best turbo trainer apps), that help to create the most realistic indoor ride possible while displaying real-time performance data.

Since smart turbo trainers are all the rage at the moment we’re going to have a look at 2 of varying prices, one at the top end of the spectrum and one at the lower end.

THE MORE AFFORDABLE OPTION: TACX SATORI SMART TURBO TRAINER £259.99

Positives: The tacx satori smart turbo trainer does everything you need to hook up with the latest training software or to just tech up your sessions – and it does it all simply and intuitively. With this trainer, you keep your back wheel on your bike and adjust a metal-skinned roller at the back of the turbo until the tension is such that the wheel will not slip.

Other than coming with an affordable price tag for this level of technology, the tacx Satori Smart is super light and flat-packs down easily, making it easy to store and to take with you on your travels when lockdown guidance eventually eases.

The tacx Satori smart turbo trainer offers a resistance of up to 950 watts which should be ample for most cyclists.

Downsides: One downside to this smart turbo trainer is that the roller will eventually lead to a worn down back tyre, which will need replacing once the tread has worn down: this could be anywhere between six months and six years depending on how hard and frequently you are training. That being said, new tyres don’t break the bank coming in at about £30 – a small hit to take on a turbo sold at such a good price.

Buyers should also be aware of the decent amount of noise the machine makes when you’re training, which during lockdown might lead to some angry neighbours. The whirring whine can be distracting but is easily drowned out by pumping tunes playing in the background for motivation.

TACX NEO 2T SMART TURBO TRAINER £1,199

The main difference here – other than the significant jump up in price – is that the Neo is a direct drive smart turbo trainer.

Positives: Direct Drive turbos require you to remove the rear wheel of your bike and fit a cassette to the turbo which your bike sits onto directly, so there’s no need to worry about tyre-wear.

They’re incredibly quiet and offer the most ‘road realistic’ feel of any type of indoor cycling training aid, simulating a wide range of surfaces including regular roads, cobblestones, gravel and dirt roads; pretty incredible stuff.

Through its powerful motor you are able to apply a resistance of 2200w and simulate slopes of up to 25% – which is surely more than anybody could ever want – and it can even simulate a descent of -5%.

Downsides: Aside from the high price, the only niggle is that the Flux 2 is heavy and bulky making it difficult to transport and store. But, provided you have some dedicated space to store it, it really is one of the best smart turbo trainers out there.

GETTING THE MOST OUT OF YOUR SMART TURBO TRAINER

After getting your smart turbo trainer you are going to want to put some sort of plan in place. There’s nothing worse than flogging yourself sporadically for an hour without much in the way of structure or purpose, especially as it will not really improve your cycling. There are plenty of easy turbo workouts that you can follow and will offer excellent sessions aimed at improving certain aspects of your riding. You can find the five best sessions you can do at home, put together by Cycling Weekly here.

For those of you who like a bit of competition your go-to app is Zwift and these are to of the best smart turbo trainers for Zwift. The app is an online, interactive training and racing platform and costs around £12 per month. You can join group rides and races and even get a draft from other riders or just join the rest of the quarantined world and jump on with other riders when you want to. You can even virtually ride some of the world’s most famous cycling courses e.g. the ‘London Loop’  mimics the distance (but not the full course) of the real Prudential RideLondon-Surrey 100. It takes you on eleven virtual circuits of the London Loop, then turns around at the Surrey roundabout and heads towards the sprint and finish banner on The Mall.

You can also look the part by kitting yourself out with an epic super fast bike, helmet, shoes, and lycra to match; all purchased from the in-app ‘Drop-Shop’. The more you pedal, the more ‘sweat points’ you have to spend in the shop. Zwift will cost you a monthly subscription, however it comes preset with a host of training programmes that you can follow depending on your goals and available time.

There we have it, a short overview of two of the best smart turbo trainers that will ensure you can keep fit in your home come wind, rain or shine.

LET’S DO THIS, TOGETHER

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