The Challenges Women Face in Running and How It Impacts Participation

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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Events are back! As of March 29th, we’ve seen endurance sports events return to the UK, under COVID-secure measures. We’ve all missed real life events and for many the appetite to get back out there is huge.

However, we understand that people remain apprehensive about returning to in-person events and will be unsure about what a COVID-secure event really looks like.

So, we packed up our GoPro and headed down to a Maverick Race event in Kent, on April 17th, to see exactly what it's like taking part in a COVID-secure event. Was it different? Absolutely. Was the epic event day atmosphere, the sense of community, or the finish-line feeling lost? Absolutely not.

It's important to remember, COVID-safety measures will differ from event organiser to organiser and if you'd like to find out more about specific events before booking, please reach out to our customer service team.

That said, there are a number of consistent safety measures which you can expect to see across all COVID-secure events:

• Masks must be worn in the event village, but not while racing
• There will be hand sanitiser available throughout the venue
• Socially distance start lines mean that runners will go off in waves
• Registration is touch free
• If applicable, aid stations are touch free
• There will be no bag drop available

Feeling inspired to enter your first event post lockdown? Check out all COVID-19 planned events coming up near you.

Find Your Next Challenge

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

Beau Miles is an Australian adventurer, film-maker, writer, speaker, runner and general do-er of weird and wonderful things.

Ultimately, he’s curious. And, he satisfies his curiosity by undertaking immense adventures like running 655km along the Australian Alpine Trail and kayaking around the Southern tip of Africa. On top of the truly epic adventures, Beau also enjoys exploring his own backyard, in new and creative ways.

Beau’s currently gearing up to release his first book - The Backyard Adventurer - and I spoke to him at 06:00am Jindivick, Victoria time. Beau was sat in the front seat of his car, in relative pitch darkness, to avoid waking his daughter May up. By the end of our call, the sun was rising over his paddock, and it seemed like a fitting end to a great conversation.

Aidan: Let’s start with your book, Backyard Adventuring. How's that going?

Beau: I went and did a signing of it yesterday actually. I must have signed almost 2000 books. And, man, that was hard. Honestly, that was as bloody hard as a lot of things I've done. It was on the other side of Victoria, so I caught public transport to get there and back, just because I hate wasting time in a car. Which I’m sure you’ve realised from my commuting content - Walking 90km to work and Paddle to Work. I hate being bored, and everyone's bored on their commutes, so every now and then I like to spice it up!

Aidan: And is there an underlying message in the book?

Beau: I'm not much of a preacher. But, the underlying message is to just go and do stuff. I've got a natural curiosity for life and for things and for stuff. Curiosity doesn't really have boundaries. I think in some respects, you’ve either got it or you don't, and I've got it in spades.

You lead a pretty interesting life when you're curious, because everything is interesting to you. So I just try to relay that to folks, I suppose. Now you’ve still got to be a good writer whether you're curious or not and that's the craft. So I hope I’ve done an okay job of translating that curiosity and its benefits to folks. Only time will tell.

Aidan: Your adventures often come across as quite spontaneous. What's the structure like behind the scenes?

Beau: Yeah totally. I like to do things that I don’t quite know the outcome of, but there's still calculation behind it all. I think you can still be a good decision maker, with ad hoc decisions. If that makes sense.

I also don't particularly like doing things that I'm not gonna finish or that I'm gonna get lost, or I'm gonna get dehydrated, or I'm gonna get sunburned or not have a good time. So my adventures are all really calculated decisions.

As a storyteller, I know that you can come across a bit more loose and ad hoc and it’s just a bit more fun that way. But in my heart of hearts I kind of know what I’m doing.

Aidan: Is that ultimately what you're trying to do with your content, tell unique stories and teach people something new?

Beau: Yeah I suppose I'm an ok teacher and I've been doing that a long time. That's really my bread and butter. And in a sense, everyone is a teacher, everyone’s a communicator, everyone’s a storyteller. People don’t think that someone working in a service station, or as a cleaner, or a builder, or a farmer, are storytellers. But they are.

Everyone communicates via a story, that’s just how we do it. So that was always my strength as a teacher; to teach stories, to make things relatable. And that’s the same with my adventures and videos.

Aidan: Before you embarked on your 655km run of the Australian Alps, you said that you used to be a jogger but now you're a runner, what do you mean by that?

Beau: To be honest that was kind of a shitty statement on my part. But to me it's really when running becomes a big part of your life. If you're a jogger you do it every now and again, to sort of reset your every day. Whereas running for me is my everyday, it's just ingrained in my life. You know, I’ve been running most days now for 20 odd years.

It also becomes part of your job in a sense. Jogging you can take it or leave it, running is so habitual that it’s like eating breakfast. It doesn’t talk about speed, you know, I’m not particularly fast anymore. There was a time where I was fast, and wanted to be faster. Now, I just want to be strong and fit and I want to get out of the house. So I think that defines me as a runner. But it’s a very personal definition.

Aidan: Have you got any other big running adventures in the making?

Beau: Yeah, I had my biggest foray back into serious ultra running a couple of weeks ago with an exciting expedition I’ve been planning for a while again. There’s been some pretty intense training in the lead up as well and I was training about 12 hours a week in the mountains.

The run itself was 210kms in 3 and a bit days across some mountains - which I won’t disclose just yet. That’ll be a film coming out at some point in the future, so keep your eyes peeled.

Aidan: How often do you fail when you set out on endurance adventures?

Beau: Well, I first tried this last big 210km run, in December and failed. I had to really come back and change my training up. At the time I was doing 8 or 10 hours a week of training then, but I was doing too many flats and smaller hills.

So I came back and said: ‘Right, Beau, you're not a 30 year old anymore.’ You can't just rely on a younger set of legs. So I had to train harder, simple as that.

Aidan: Your ultra runs are always spent alone. Do you view running as a personal, rather than shared experience?

Beau: I get asked to a lot of running events and I really like them. I actually MC’d an ultra running event last weekend and it was really good fun. They’re really good people, runners are great people and that’s what makes these environments so great.

But running is very personal to me, mainly because I’m social the rest of the time. I was never attracted to sports or running by the want of being around others.

Running, for me, is completely my own time. I’m looking, and feeling where I’m going. And yes, I’m thinking about the rest of my life. It’s a place of clarity, which you get to crave after a while, it’s a place where you can think things that are completely and utterly your own, and that you’ll never share. I suppose non-running life is all about sharing, but running is very personal, internal and abstract.

I sometimes even question putting it on film as well. During my last long run across the mountains I had to dig really deep a couple of times when I was out on the trails. There were lots of vertical climbs, lost tracks, blackberries, river crossings, and other wonderful things. And I really just wanted to do it, but as a film-maker and a runner, you need to do twice the work - it’s bloody exhausting. Although it makes a hell of a challenge.

Aidan: Alex Honnold talks a lot about that in Free Solo. Does filming your adventures take away from the experience?

Beau: It's always a compromise. But now I've got a great team of filmmakers around me who are really close friends and generally the film-making and the adventure feels separate.

The film takes time: you revisit things, you edit, you cut, you reshoot, you fill in gaps. The adventure itself goes from A to B to C to D, and I’m really just doing my own thing.

Aidan: Is there a certain selfishness to your adventures, a reliance on your team?

Beau: Yeah, and I struggle with that sometimes. But there’s only 3 / 4 of us and they genuinely have a great time out there in the hills. So it’s not just the Beau experience.

I’m often very envious of what they’re doing. I mean they’re sometimes in helicopters, or sitting at the top of a mountain watching the most glorious sunset, drinking coffee while I’m busting my arse off to be where they are! So in some respects, it’s pretty selfish. But what workplace isn’t?

Aidan: How do you come up with adventures like the mile an hour?

Beau: I think a lot of people think about doing strange projects or think weird things, but don’t actually do them. I don’t say yes to everything, but I think alot about all these things and then I do 1 in 10 of them, or 1 in 100, to actually see it through. Maybe that’s my message: to think weird thoughts. And you know what, every now and again, do it. Because why not?

Now it becomes complicated if you want to film it, or show someone else. That’s a whole other step - you’re a bit more vulnerable, because you actually have to back it up and justify why the hell you’re doing it.

Whereas if you just choose to walk to work, or paddle to the office, you can just do it because it’s a hell of a good experience. It doesn’t need to be showy, or glossy, or a hard fought story. You just do it. And I think that’s liberating.

Beau Miles - 24hr marathon

Aidan: But how do you make that first step towards doing it? Personally, I find events are a great stepping stone for people wanting to live a more active lifestyle.

Beau: Yeah totally and my wife’s the same. She's a really motivated person, but she's more motivated when there's something like an event, or one of her friends is doing it, or she's meeting someone at the park to do it. And I think that’s especially big for people who are used to playing team sports.

That’s where the accountability of an event or commitment with a group is so useful. The message is the same though, whether it’s a marathon, a kayaking adventure, a weird commute to work, or building a shed. Just do them. Pick something, and try it. You’ll probably find you love it.

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

The marathon. For many, an event run by super humans - like Eliud Kipchoge - for others, a life-time goal that pushes both physical and mental limits. In total, a marathon covers 26.2 miles (or 42.2km) in distance and is an endurance adventure fuelled by adrenaline, determination, and sheer want of will.

These 26.2 miles are a distance that’s revered (and feared) all over the world, be that in the Olympics, around your local park, or up in the mountains and with its completion comes respect from all.

Despite this, few understand why and how, the distance has become such a staple fixture in modern day athletics or, more intriguingly, why it’s the peculiar distance of 26.2 miles. So, as Tokyo 2020 Olympics looms ahead, I wanted to take a look at the history of the marathon and what it is that makes this event so special. The answer takes us back to Ancient Greece, to 490 BC and to the Greco-Persian wars.

What is the history of the marathon?

The legend goes that a Greek messenger, by the name of Philippides, saw a Persian vessel sailing towards Athens at the end of a victorious battle for the Greek army. Philippides interpreted this as an attempt by the Persians to rush to the Greek capital and claim the battle’s victory for themselves.

So, what did Philippides do? Well, Philippides threw down his weapons, armour and clothes and he ran. He ran without stopping, all the way to Athens in order to rightfully proclaim the Greek victory at the battle. The name of the battle he had run from? Marathon. The distance? Interestingly, not quite 26.2 miles.

When did the marathon become 26.2 miles?

Nevertheless, the Greeks never held events of a marathon distance in the Ancient Olympics. So, why is it such a staple of the Summer Games and how did they come to choose the distance it is today?

When the modern Olympics began in 1896, those responsible for its organisation wanted to place an event centre stage that would embody the spirit of the Ancient Games. To do so, Michel Bréal - a French philologist - lobbied Pierre de Coubertin to emphasise the ‘character of Antiquity’, by including a long-distance race that echoed the ordeal undertaken by Philippides over two thousand years ago.

Initially the length of an Olympic marathon was not fixed, but the marathon races in the first few Olympic Games were actually closer to 40 kilometres (25 miles), which is approximately the distance from Marathon to Athens. Something you’ll be privy to if you’ve read Haruki Murakami’s book, What I Talk About When I Talk About Running.

It wasn’t until the 1908 London Olympics that the course was extended, allegedly to accommodate the British royal family. Supposedly Queen Alexandra requested that the race start on the lawn of Windsor Castle, which would allow the youngest royals to watch from their nursery.

The race would then finish in front of the royal box at the Olympic stadium and come out to a total distance of 26.2 miles. Finally, in 1921 the International Amateur Athletic Federation set the standard distance of a marathon at 26.2 miles, based on the length of the 1908 race. This cemented the marathon distance into history and paved the way for epic feats of humanity, like Kipchoge’s sub-2 hour marathon.

So, are you ready for your first marathon?

The history of the marathon is interesting, but the real excitement doesn’t come from studying the marathon. It comes from competing in it, from the feeling of following in the footsteps of some of the greatest athletes in history, and from the ups and downs of the training required.

This goal may seem lofty, perhaps even out of reach, but with strong preparation you can ensure yourself the best chance of crossing that finishing line. The key to marathon success is following a schedule. This will ensure you don’t get injured, it will fill you with confidence before your race, and it will hold you accountable to structured training.

Our marathon training plan has been curated specifically to adhere to runners aiming for a multitude of different finishing times. The plan also covers your nutrition, as keeping your body well fuelled and following a healthy diet is a key element to success. Of course, each individual will need to approach their training differently, but a plan will leave you well placed to complete those daunting 26.2 miles of a marathon.

Ever heard the quote: “I dare you to train for a marathon and not have it change your life.” Well, we dare you.

Find Your Marathon

A stitch is a sharp or stabbing pain in the abdomen that can make you feel the need to slow down or stop running. It’s common in long-distance running, and can also cause pain in the shoulder or neck. But why do we get a stitches while running and, importantly, how can we prevent them?

When it comes to the cause of running stitches, there are two theories. Theory A is that the blood pumped to the limbs during exercise puts pressure on the diaphragm, causing the stitch. Whereas Theory B is that a stitch is caused by the body struggling to digest during exercise.

Either way, one thing for sure: a stitch can be super annoying. In this case, prevention is the best treatment, so here are our top 5 tips for how to stop stitch while you're out running.

Strengthen your core

Having a strong core is great for a lot more than just preventing stitches. When it comes to running, it will help to improve form and posture. On top of this, a strong core can help to prevent you from getting a stitch by protecting your organs and giving you more control over your running pace. So, if you find that you regularly get a stitch when running, think about incorporating some core exercises into your routine. You won't regret it, and these exercises will leave you well prepared for your next training run or race.

Avoid big meals right before running

Theory B suggests that what we eat plays a huge role in whether we get a stitch or not, as it comes down to digestion. This highlights the importance of diet and nutrition when running. While it’s important to be well fuelled for your run, experts suggest avoiding eating a large meal too soon before you head out - especially if your meal is heavy on fat and fibre, which takes longer to digest. But, the digestion system is complex and there’s no “one size fits all”. Play around and find what works for you, whether that’s having a light pre-run meal, snacking en route or using energy gels to stay fuelled.

Focus on your breathing

A stitch is often related to the way we breathe when we’re running. This is to do with Theory A - that it’s all caused by the diaphragm. The idea is that shallow breathing, which comes from the chest, doesn’t give the muscles enough oxygen. But how does this knowledge help you? Well, if you focus on the quality of your breathing from the beginning of your run then you should be able to prevent a stitch from occurring. This means breathing in and out through your nose (where possible) and breathing deeply from your stomach, not your chest. Think of your breath as one fluid motion and try to maintain control.

Warm up

Seeing as a stitch can be linked to breathing, it’s important to prepare your body for the exercise you’re about to do. If you go from standing to sprinting without a warm up, you’ll find that your breathing is erratic and uncontrolled. If it’s cold outside, you might also find yourself struggling to breathe or seizing up. A warm up helps to prepare your body for exercise and lifts your heart rate gradually, regulating your breathing. Pre-run yoga is a great way to help focus the breath and warm the muscles up gently.

Stay hydrated

Did you know that a stitch can be triggered by fruit juice? This is due to sugar leaving the body. But, while you should avoid fruit juice and sugary drinks of that nature, it’s important to stay hydrated when running. Drinking water or a sports drink while running may prevent a stitch, as theories suggest a stitch can occur from dehydration. However, it’s also important to be aware that, while hydration is key, drinking too much water before a run could also trigger stomach pains due to excess water sloshing around. The best option is to hydrate gradually, drinking little and often before you head out on your run.

What if you do get a stitch?

Don’t panic! Here are our top tips:

#1 - Stop running and touch your toes - it works, apparently!

#2 - “Exhale deeply and push your stomach out” - tip from Laura Hamzic from the NHS couch to 5K.

#3 - Put pressure on the area - and massage gently.

#4 - Stop and stretch - leaning away from the side of the stitch.

Just starting out on your running journey? Download our free 5km training plan to add some structure to your training.

Free 5km Training Plan

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.

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