Let's Do This Team's Top 2025 Event Picks
As the clock strikes midnight and the promise of a fresh start begins, many of us are setting our sights on challenges that will make 2025 a year to remember. To help give you some new year inspo, we asked our team to share their goals for the year ahead. Whether you’re looking to smash a personal best, conquer an iconic event, or try something entirely new, we hope our team’s resolutions inspire you to set some big, bold goals of your own.Here’s what we’re working towards in 2025:
Pro nutrition: The best energy food for running
By Stephanie Ede
4 min read
Having just qualified as 3rd overall female for the Ironman 70.3 World Champs, her long term sights are set on the full Ironman World Championships in Kona.
If you're looking to up your running mileage or beat your PB it's important to fuel your body properly before, during, and after your run to ensure you're running at your best. I’m going to share some of my advice on how best to fuel your muscles to keep you running further, faster and for longer.
Pre-Run Nutrition
What you eat before you hit the road or the treadmill all depends on when you’re running and what kind of run you’re planning. Many people don’t have the time, or the stomach to eat and digest food before a workout, especially if it’s taking place in the early morning. As a general rule of thumb, I have a small snack 1-2 hours before a short run (less than an hour) and a larger snack or small breakfast before longer runs or a run later on in the day. A pre-exercise snack of 100-300 calories is plenty for runs of up to 1 hour.
Small Snack Examples:
A banana
A smoothie
An energy gel with water
An energy bar
For longer runs, or if you run later in the day, aim to consume 300-500 calories 1 to 2 hours before. Long lasting breakfast combinations will be rich in complex carbohydrates, have a small amount of protein and a little healthy fat, ensuring you have everything you need to keep you ticking along.
Larger Snacks or Breakfast Examples:
Porridge with fruit compote or honey
Muesli with Greek yogurt
Toast with peanut butter and banana
Running and stomach issues
I don’t believe anyone who says they’ve never experienced any kind of stomach issues when out running! Even the most experienced runners get eating wrong and end up with those dreaded issues whilst out on a training run or even worse, during a race. We just can’t predict exactly what our bodies will do and when. Studies have shown that 30 - 90% of endurance athletes suffer from some form of stomach/bowel distress, with the percent increasing with longer distances. What can we do to avoid those on-the-go gastrointestinal complaints?
Avoid certain foods pre-run
Although pre-run foods should be high in carbohydrates avoid any that make you feel full or heavy and in particular, in the 2 to 4 hours before your run, avoid the following foods known to cause gastrointestinal distress.
High fibre foods for several days before your event
Excessively fatty foods
Spicy food
Too much caffeine
Alcohol
Foods high in fructose, particularly sports drinks that are sweetened with only fructose. (Somewhat paradoxically, drinks that contain some fructose along with other sweeteners such as glucose appear to be less troublesome).
Get a routine going
Practice, practice and practice again. If you’ve had problems in the past, practice new nutrition strategies, both pre-event and while running to see what works for you.
Less is more
Despite what you might think, you can have too many calories on race day. Remember that it's always easier to add more calories, but not so easy to "remove" them when running!
Liquid only
Whether it's a drink or a drink mix or a gel, liquid calories are far easier for you to consume and process whilst running under race day stress.
Get gear
My go-to nutrition brand - Science in Sport
Pre-run
To start I have 500ml of Hydro (Berry) every morning when I wake up. Why? It gives me the kick start and boost I need first thing in the morning and fills my body with added electrolytes ready for my training session. It also tastes great which makes me gulp it down quicker than water!
Pre and post runs I have trialled using Beta Fuel along with GO Electrolyte drink which I use to fuel much longer runs. I find these provide ample amount of carbohydrates, taste great and are a good way to take on board fuel to prepare for a heavy training day or a big race (marathon or long distance multi-sport race e.g. a triathlon).
During
Personally, I take on a Energy Gel around every 8km. The amount fluctuates with pace and total run distance, but without fail I always get some fuel on board around that mileage. However, I would not take a gel on a 10 or 12k run for example, I reserve gels for the runs over 90 mins. Flavours wise, I love the fruit salad or vanilla and berry with added caffeine at the later stage of the run – it works a treat! These flavours sit well with my stomach, but I like to mix them up as there are so many delicious ones!
Recovery
As an Ambassador for Science In Sport I have been using REGO and the Protein 20 bars for the last 4 months now and believe they help me recover quicker and also give the best blend of carbs and protein.
I always prepare REGO in advance as timing is critical for me. At the track, it’ll be in a sachet in my bag. If I am running from home, I’ll mix it up in advance and pop it into the fridge so I can consume it as I get through the door. Maximising recovery is a key part of my training. REGO aids the recovery process so that you can come back stronger, ready to go again. There are a good variety of flavours but my personal favourite is chocolate orange.
I also love the taste of the Protein 20 bars. These provide an added energy boost before a session or are a perfect snack during the day. They are low in sugar and really high in protein (20g) so tick all of the boxes. My favourite flavour is chocolate peanut crunch.
I stand by the range of SiS products that I use, they work for me and my requirements and really help fuel my training.
Get inspired
Home-made is also cheap and easy
When you have some spare time (which is not very often if you are anything like me!) making your own energy snacks is a great way to save money and make sure you know exactly what you are eating. One of my favourite recipes is actually specific for cyclists, however it can definitely be used by runners too. These rice cakes are a Great Britain Cycling Team staple and provides a perfect fuel for endurance sports and have been proven on the world’s toughest bike races.
How to find the perfect trainers for you
By Genny Owen
4 min read
Tackling her first marathon this year, she's done all the legwork so you don't have to.
Neutral running shoes, shoes with cushioning, structured shoes, shoes for under pronation or over pronation, shoes for trail running or road running...Got a headache already? This is just some of the terminology you might have come across in your hunt for your first pair of running trainers. Whilst they are arguably the most essential part of your running gear and important to get right, it really doesn’t have to be that confusing!
First things first, you might be asking why you even need a new pair of running trainers. Won’t those old shoes stuffed in the corner do? Perhaps, but the likelihood is they’ll have seen better days and will do more harm than good. As your feet pound the pavement, your shoes and feet will be subject to wear and tear. So why not give them a little love by investing in a decent pair of running trainers? Not only can they help to avoid injuries, aches and pains, a new pair of kicks is a great way to get you psyched for your first run, as well as look and feel the part!
So where to start. Below you’ll find a couple of pointers to help you navigate through the wonderous world of running shoes…..
The Fit
Comfort is key. We’re all different and so what works for your friend might not necessarily work for you. Try a few trainers out and see what suits. Most retailers will let you hop on their treadmills so you can get a proper feel for the shoe. Running trainers should give you a light, free-feeling, not be heavy or cumbersome. A key point to note is also shoe size.
In general, it’s advised that you go up at least half or a full shoe size for running. Why you might ask? Well when running, your foot hits the ground with more impact and to compensate for this, they tend to spread out further, meaning your standard shoe size might feel a little too cosy. A simple test when trying out trainers is the ‘thumb test’. Essentially, making sure your heel is at the back of your shoe, if you can place just a thumb between your big toe and the end edge of the shoe, it should be a good fit!
The Jargon
There are SO many different types of running shoes out there but to keep things simple, you can generally split them into two categories, neutral vs structured shoes. A neutral shoe will do the job for most people. It’s good for people with underpronation, normal to high arches, mid to fore-foot strikers and those with a lighter frame. Structured shoes offer more support and stability, so are better suited to those with low to normal arches, people who overpronate or are even injury prone!
But hold up, what on earth is pronation you might ask? This just simply means the degree to which your foot rolls as you run. Overpronation = inwards, underpronation = outwards. This can be helpful in determining which shoe type is right for you. If you’re unsure on any of this, I’d highly recommend getting gait analysis so an expert can assess the way you run and help you figure out what’s best for you. Most running shops offer this service free of charge nowadays but if not, as mentioned, a neutral, cushioned shoe is often a good starting place!
Variables
You might already have a pair of suitable running trainers. Great job! But remember, overtime, they’ll lose their shock absorption and grip, thus stability, so they do need replacing from time to time. On average, running trainers should be changed every 6 months or 300 miles (whichever is up first). It’s also useful to consider what surface you’re running on. Just as there are cars designed for road racing or offroad, so too are running trainers. Trail running shoes for example might be bulkier and will give you more grip on the unstable terrain, whilst road shoes may be lighter, given the smoother terrain so choose wisely.
Get the gear
Hopefully the info shared has shown you that buying your first pair of running trainers doesn’t have to be over-complicated; but that taking the time to find a decent pair is worth it. Whilst it’s all down to personal preference, below are my choices to help you along the way…..
Asics - Roadhawk FF - a good women’s shoe for those on a budget
Brooks - Ghost 11 - a great neutral, cushioned shoe for women
Adidas Ultraboost - a slick, neutral men’s shoe for those looking for an extra lift
Asics Gel Nimbus - a sharp, men’s cushioned shoe to absorb impact and give you a boost running
Get inspired
Still unsure about all this Gait Analysis malarky? Runner's Need has created a short, simple, step by step video to explain how analysing the way you run can help in choosing the perfect running shoe for you.
Race Report: Asics Greater Manchester Marathon
By Daniel Sarno
After entering my first long distance race four years ago, I've been hooked by the sport, entering marathons around the world and hunting down my next marathon PB.
Overall race rating: ⭐⭐⭐⭐
Race organisation? ⭐⭐⭐⭐⭐
Race course? ⭐⭐⭐
Medal? ⭐⭐⭐⭐
Facilities? ⭐⭐⭐⭐⭐
Raceday logistics:
✓ Race pack sent out before the race
✓ No parking close to the start (within 500m)
✓ Bag drop
Race summary
With Manchester being my home town, this was set to be a special marathon for me. After weeks of solid training, the flat route, great home support and strategically placed family members along the coursed powered me to a sub-3 personal best. Even the rain held off!
✓ Flat
✓ Closed roads
Course details
The race itself was well organised and fun which is critical for such a mental sport as marathon running. Closed roads and event staff were there to guide everyone round the mainly outer city flat route, headed south and west through the small towns of Greater Manchester. The crowd support was great and where there were the odd lonely stretches along the route, I had played my home card advantage and drafted in friends and family to help me kick on in those crucial sections. The race atmosphere builds in the final few miles as you head back into the city and down the home straight, propelling everyone through the last 385 yards and across the line by Old Trafford.
Post race
Having Old Trafford cricket ground as the event village meant that there was plenty of space after the finish line to take your time, stretch out and let that race high rush over you. Collecting the marathon medal was extra special for me after a personal best and the event organisers made refuelling, photos and bag collection easy for even the sorest of runners. Friendly event staff guided me to the essential post-marathon complementary (non-alcoholic, obviously) beer to put the icing on the cake of my Manchester marathon experience.
Top tips
1. Get there early - like all races really, roads and public transport are very congested in the hours before the event.
2. Mancunians are very friendly so be sure to chat to your fellow runners.
3. The crucial miles 19-21 are a little exposed to the elements in the countryside and lacking in support so prepare for that physical and mental battle.
The event in 3 words
Flat, friendly and fun
The World's Greatest Women's Athletes
We celebrate International Women's day with the greatest, most boundary-pushing female athletes of all time.
This International Women's Day, we're toasting to the trailblazers.
Little known fact: 7 of the 10 most popular Google searches related to "female athletes" currently include some (slightly ruder) variation of "attractive” or "wardrobe malfunction.” Well, all those late-night Googlers can carry on as they wish, but we at Let’s Do This tend to think about something a little different when it comes to the female athletes on our team.
We happen to think female athletes are pretty…. strong. And cool. And tough, and fun, and damn impressive. So for this International Women’s Day, we’re taking a moment to celebrate those top 10 Google searches and all the female athletes who continue to rise above them. This one’s for the trailblazers.
1. Babe Didrickson
One of the original Greats, Babe Didrikson was famous for being good at pretty much everything. Track: Two Olympic Gold Medals, four world records, one team track championship won singlehandedly as the only member of the team (U.S. women’s track and field championships, 1932). Golf: 14 tournament wins in a row (still the longest streak ever recorded) and the first woman to play the LA Open. Basketball: All-American Status. And we’re not even getting started on her stint pitching in Baseball, where she still holds the record for the farthest throw by a woman.
Women in the 1930s were not meant to be sporty; Didrikson was attacked by the press for everything from being a man in disguise to a woman forced into sports by her inability to catch a man. But her famous confidence never faltered. She remains widely regarded as one of the best all-around athletes of all time.
2. Kathrine Switzer
She wasn’t the fastest, but she was the first. In 1967, when women weren’t allowed to run more than 1,500 metres in sanctioned races, Kathrine Switzer enrolled as K.V. Switzer and became the first woman to officially run the Boston Marathon.
The story and its photos remain famous; when race manager Jock Semple found out halfway through and tried to rip off her bib, her 250-pound boyfriend pushed him out of the way and she went on to finish at 4 hours and 20 minutes. After being consequently barred from racing events, she became an activist and saw the Boston Marathon open participation to women in 1972.
Switzer has been to every Boston Marathon since (except for two), and she remains an icon for female runners and athletes all over the world. As she says herself,
3. Paula Radcliffe
As the fastest female marathoner of all time, Paula Radcliffe is walking proof of Kathrine Switzer’s great legacy. She claimed her world record of 2:15:25 at the 2003 London Marathon, and has claimed no less than 8 marathon wins in total from across the world (one just 9 months after having her first child).
She was a natural-born athlete, its true; at age 17 and little training, her VO2 Max of 70 was already higher than any known woman's . But most who know her credit her successes to indomitable toughness. Her unbelievably high pain tolerance and resilience in the face of injury and illness are famous (remember the, uh, toilet incident of the 2005 London Marathon).
The London Marathon's elite director still cites the "Paula Effect" that took hold after her world record. “You could hardly buy a pair of women’s running shoes because most shops had sold out...Paula made something that was slightly eccentric for women to do entirely normal.”
4. Serena Williams
What to say about Serena Williams that hasn't been said? Like Babe Didrikson and many predecessors, she's well acquainted with the best and worst of the press. But amidst the noise of racket smash controversies, it's worth reminding ourselves of her four Olympic Golds and unbelievable 39 Major Titles. Her 23 Grand Slam titles are an Open Era record - and by the way, one was claimed while pregnant, and another as the oldest women ever to win. She's also made a point of proving that you can absolutely be a mother, wife and career woman at the same time. She even brought her husband along with her on her post-pregnancy training plan, running a Spartan Race with him and having a good laugh along the way.
https://www.instagram.com/p/BeiesAvhWn4/
Her extraordinary athletic record aside, Williams will undoubtedly go down in history for her philanthropy and activism as a black woman in sports. Regardless of where you fall in them, the debates she continues to ignite over race and sex in tennis have made a lasting impact on broader society - as have her achievements as role model for African American athletes.
5. Katie Ledecky
We're closing the list with someone who makes Firsts look easy, and is just getting started. At 21 years old, swimming champion Katie Ledecky holds 3 world records, and is without question the fastest female swimmer in the world. She boasts 5 Olympic golds and 14 Championship golds -- the most in history for a female swimmer. And that first Olympic gold? Won when she was just 15.
But here are some facts that may surprise you; swimming never came naturally to her. In fact, she only started swimming as a way to make friends - and she still counts those childhood memories as her favourite memory of all time in the water.
The self-professed secret to her success? Goal-setting. That's it. Specifically, "setting scary goals...and then going out and chasing them."
Let’s Do This is your go-to source for finding, reviewing and booking the best sport events across the world. Find your perfect challenge with Let’s Do This today.
How to Train for a Half Marathon
Our must-know advice on how to train for half marathon. No matter your training schedule, these are the essential tips you need to make it to race day.
Running a half marathon (13.1 miles/21.1km) for the first time can be daunting, no matter what level you’re starting at. Here are our top tips to get you ready for race day, in time and injury-free.
1. Find the Right Training Program For You
A pretty quick Google search will find you plenty of half marathon programs to choose from, but how do you know which training schedule is right for you? Start by thinking hard about your current level of fitness and how many training days you can commit to every week. It’s a (half) marathon, not a sprint - in order to make it to the finish line you’ll need to be honest with yourself. Plan for enough gradual training time, and always respect those crucial rest days.
2. You don’t need to follow it to the last letter
So you’ve got your half marathon training schedule and you’re ready to follow it perfectly. Well, it’s great if you do - but remember it’s also okay if you don’t. A training plan should help you monitor progress and stay motivated, but it’s not a Pass or Fail test. If you didn’t hit the right miles per week or you had a manic few days at work, it’s not the end of the world. At the end of the day, half marathon training should be fun (at least some of the time).
3. Find a running group or partner
If you’re not feeling that motivated, think about finding (or starting!) a running group. You’re much less likely to skip runs if there’s someone else you’d be letting down - plus, you’ll have someone to chat to during the slower paces. Beginner half marathon groups are especially great when you’re doing this for the first time as you’ll share the full experience together, from your doubts along the way to the glory at the end!
4. Listen to running music or a podcast when training
As long as you are careful of cars when road-running, listening to something can make all the difference to your training. A great playlist with running music can really energise you, while a podcast can make you feel doubly productive. If you go one step further and do some work-related listening, you’re barely sacrificing anything when going out for more time-consuming long distance runs.
5. Interval Training is great
When you’re bored of long runs and the same old running exercises, interval training can be a great break - switching between those high and low intensity bursts is a highly productive fitness training method that keeps things feeling new. If you’re especially achy one day, you can also try a run walk program or cross-train with some swimming or cycling. While your half marathon is the goal, running longer distances isn't the only way to push towards it. Mentally and physically testing yourself in new ways will pay off on race day and afterwards.
6. Stay Hydrated
You’ve probably heard various common guidelines at some point: 60 ounces of water a day, a glass for every cup of coffee, load up on those hydrating fruits and vegetables. Well, there’s a reason for it! Maintaining steady hydration (as in, don’t just chug water after a long run) is essential for safety, fitness and consistent muscle function. Try to keep those guidelines in mind throughout the full length of your training.
6. You don’t need to do the whole distance in training
The first time you manage the entire half marathon distance can absolutely be as you cross the event finish line. You definitely don’t need to have run the whole 13.1 miles in training. Many people will comfortably finish having only run 10–11 training miles, so don’t stress if your longest distance is yet to come.
7. Remember the medal
That half marathon training plan isn’t there for the fun of it - you’ve got a race to complete! So when your alarm is shrieking at 6 in the morning and your bed is singing a siren song, think towards that goal. Whether it’s a box-tick on the bucket list or the beginning of a bigger journey (full marathon, anyone?), you can be sure that finish line will feel damn good. There’s nothing like the feeling of your very first half marathon; keep the bigger picture in mind and have fun!
Ready to take the leap? Check out upcoming half marathons near you!
Still looking for that perfect training plan? Here are two of our favourite free 12 Week and 10 Week plans for beginners.
Race Report: Oxford Half Marathon
By Charlie Merton
Sales & Marketing at Let's Do This
Race obsessed. Passionate about all sports. Have been running as long as I can remember and more recently have fallen in love with cycling. Booked onto my first Half Ironman later this year which I can't wait for!
Overall race rating: ⭐⭐⭐⭐⭐
Race organisation? ⭐⭐⭐⭐⭐
Race course? ⭐⭐⭐⭐⭐
Medal? ⭐⭐⭐⭐⭐
Facilities? ⭐⭐⭐⭐⭐
It was an absolutely awesome race day. The weather was stunning so I cycled down to the event village which was in the middle of University Parks. The event village had just about everything would want, from shoe shops to coffee carts. I ended up going round getting as many freebies as possible. We were then herded across the park towards the start line. There was quite a wait for the start but the sun was out so no one seemed to mind - more time to warm up!
Raceday logistics:
✓ Race pack sent out before the race
✓ No parking close to the start (within 500m)
✓ Bag drop covered from rain
The pre-race experience
The race itself was epic. The atmosphere was incredible, with people cheering you on the ENTIRE way around the course. There wasn't a single bit of the race where there wasn't someone shouting you on. The entire course was closed and very clearly marked so there was no way you could have got lost either. All the marshals were incredibly friendly, cheering on every single runner.
Course details
✓ Flat
✓ Closed roads
The race itself was epic. The atmosphere was incredible, with people cheering you on the ENTIRE way around the course. There wasn't a single bit of the race where there wasn't someone shouting you on. The entire course was closed and very clearly marked so there was no way you could have got lost either. All the marshals were incredibly friendly, cheering on every single runner.
Post race
After the race, the race volunteers were great at making sure that everyone got a medal, something to drink and something to eat as soon as you cross the finish line. The medal was really high quality with an awesome design that would make me want to run the race again!
Top tips
I can't really think of anything since the organisers were so great at making sure that all the runners knew exactly when and where to go.
The event in 3 words
Epic, scenic, busy
Race Report: Victoria Park 10k
By Patrick Tawns
Content Marketer at Let's Do This
First time racer. Recently moved to London and getting to grips with living in the big city. Trying my best to stay fit but proving difficult to fit everything in.
Overall race rating: ⭐⭐⭐⭐
Race organisation? ⭐⭐⭐⭐
Race course? ⭐⭐⭐⭐⭐
Medal? ⭐⭐⭐⭐⭐
Facilities? ⭐⭐⭐
Raceday logistics:
✓ Race pack sent out before the race
✓ Bag drop covered from rain
✓ No parking close to the start (within 500m)
A good solid race consisting of a few laps of lovely Victoria Park. The weather was very cold but beautifully sunny, the perfect winter run. There's not a lot of fan-fare at this race, so don't expect any huge cheering crowds or anything. It's a great place to just get a run done on a Sunday and do some PB smashing. I found the laps really helped me get a good time. Everyone was friendly, nice marshals and professional finish line set up. Quick and efficient safety briefing, got the impression the organisers have done this a few times.
All the marshals were very happy to be there and very encouraging. it was clearly marked and I had a good idea of where I was all the time. There wasn't much of an event village as such, but what they had was very nice and did the job. Good post race refreshments, little bags of Haribo, cereal bars and bottles of water. There was a bit of a queue for bag drop but that's to be expected, and in this cold it always feels longer than it is.
The pre-race experience
I booked this race on Let's Do This so I had a great pre-race experience ;) Joking aside, it was my first proper race and I loved it. Although I didn't feel hugely prepared for the speed and laps, I run for fun every week so I was ok. I ran it with 10 of my friends and had a great time, they'd all raced before so I felt like I was in good hands. Nice to have people to go to the pub with afterwards as well.
Top tips
Try use the toilets as soon as possible as a big queue builds!
Race Report: adidas Fulham 10k
By Harriet Sale
Account manager at SmartPlant
I run to keep fit and to explore new areas! It’s a great way to discover cities, and I hope to run and see plenty more!
Overall race rating: ⭐⭐⭐⭐⭐
Race organisation? ⭐⭐⭐⭐⭐
Race course? ⭐⭐⭐
Medal? ⭐⭐⭐⭐
Facilities? ⭐⭐⭐⭐
Raceday logistics:
✓ Race pack sent out before the race
✓ Bag drop covered from rain
✓ No parking close to the start (within 500m)
The race day had a fantastic atmosphere. It was well managed and lots of interesting sponsors. What let it down was how windy the course was, it was less a loop and more a washing machine journey around Fulham. Overall a fun community atmosphere though, I’d highly recommend.
The pre-race experience
Fantastic pre race communication. This event had to be rescheduled and they were very clear regarding all correspondence. On the day you simply had to arrive in your start gate which was perfect. All the staff were very helpful both prior and subsequently!
Real community atmosphere with so many local businesses supporting the event you could make a real occasion of it. There were pre race discounts and offers for training but the best were on the day discounts to include supporters too. Marshall’s has their work cut out as the course lapped itself.
Top tips
Eel Brooke common was a great event village. There were lots of trade stands but still room for more. There are never enough loos so make sure you go before you get there to avoid queues!
Running injury-free is possible
These are the 4 main areas to focus on while training for a running event in order to avoid suffering an injury.
Top tips to avoid the most common injuries runners face.
It’s common for people to get over-excited when they start a new training plan, and although enthusiasm is good, it can sometimes lead to injuries. Follow these tips to make sure your training is injury-free.
1. Build up slowly
When you’re building up your mileage, you should try not to increase it by more than 10–15% each week. If you’re starting at 5k and working your way up to 21k, this should take you at least 15 weeks.
A common training strategy is to have 3 hard build-up weeks followed by one recovery week, where you drop your mileage to help your body recover. This week shouldn’t be a full rest week — instead, replace a couple of your runs with a cycle or other cross-training session.
2. Work on your running technique
Improving your running technique will not only make you faster and more efficient, but it will also significantly reduce your risk of injury.
- Cadence, cadence, cadence: This is a measure of how many steps you take per minute. You should ideally be taking 180 steps per minute. This may feel fast to begin with; if that is the case, try using Spotify playlists to help you keep your cadence up.
- The heel-striker vs forefoot runner debate: There are countless articles and studies that argue both ways. In reality, the most important aspect of foot-landing is where you land in relation to your hips: your feet should land beneath your hips rather than far in front of them. This reduces the impact on your knee and hip joints, and ensures you are propelling yourself forwards rather than back.
- Stand up tall: Runners tend to lean forwards, especially when they get tired. Focus on standing tall and actively pushing your hips forwards.
A paid coaching session to improve your running technique is a small price to pay for miles and miles of uninjured fun.
3. Strengthen your glutes
The gluteus maximus is the largest muscle in the human body, so you might as well make the most of it. Strengthening your glutes will help with your posture and will reduce risk of running injuries. Below are some exercises to try:
- One-legged squats: Do 3 x 10 squats on each leg. When squatting down, try visualizing sitting down in a chair behind you, and make sure your knee does not move forward in front of your toes.
- Superman: Lie on your front, and lift up your legs and arms as far off the ground as possible. Hold for 30 seconds and repeat 5 times.
- Glute bridge: Lie down on your back, with your knees bent, as if you’re about to do a sit-up. Lift up your right leg and bend your knee fully, and lift up your pelvis so that your back and left thigh form a straight line (see images below for proper technique). Repeat 3 x 10 times on each leg.
4. Sleep
As your time spent training increases, your body will need more time to recover, and a lot of this recovery occurs while you’re sleeping.
In his book Why We Sleep, Matthew Walker provides evidence of the effect of sleep on sports injuries. His studies show that an extra hour of sleep from 7 to 8 hours can nearly halve your risk of injury. Sometimes it’s better to sleep through that alarm and miss your early morning session…
Increasing your training doesn’t have to mean hurting your body. Follow these tips and enjoy your journey to becoming a better, stronger runner! You’ll love it.
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