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

When I was training for my first half marathon, my friend sent me a foam roller in the post. I remember opening the parcel and thinking… “what?” Confused, I stashed it away and didn’t give it any further thought - until I returned from a long run many months later and my legs were stiff and sore. I gave foam rolling a try and I was annoyed I hadn’t used it sooner. Now, I’m a total believer in foam rolling for runners and do it regularly.

Undoubtedly, recovery is one of the most important parts of your training schedule, particularly in the lead up to an event. So, if you're not using a foam roller yet, here’s some information to get you started.

What is foam rolling?

Foam rolling is designed to relieve muscle tightness, soreness and inflammation. It’s all about your fascia - the thin casing of connective tissue that holds all the important bits together, including organs, nerve fibre, muscles and bones. When your myofascial tissues are sore, foam rolling can provide self myofascial release, otherwise known as SMR. 

SMR is a type of physical therapy that relieves tension and tightness - and foam rolling does just this. A good description is that foam rolling is a mixture of a stretch and a massage and it’s viewed as an efficient way to reduce pain, inflammation and discomfort. And, considering how often runners get achy muscles, foam rolling is perfect for those who are running regularly.

What foam roller should you use?

What actually is a foam roller? It’s pretty much exactly how it sounds: a lightweight cylindrical tube made out of foam. They come in a number of different shapes, sizes and densities, all with the purpose of relieving your muscles. Beginners should start with a low density foam roller that won’t cause too much pain or discomfort. If you find foam rolling effective, you can upgrade to ones with different textures and levels of firmness.

The LuxFit foam roller is a brilliant one if you're looking to purchase your first foam roller, while TriggerPoint Grid Roller is a great option for something that's a bit more sturdy, while remaining small and light enough to transport - which is a big plus if you're taking it to the gym!

Benefits of foam rolling for runners

So, now you know a bit about foam rolling, and have a couple of suggestions around which one's to buy. Now it's time for the most important bit - the benefits. In general, running results in a lot of injuries and people don't put enough emphasis on their pre and post running routines. So, these are the reasons why you should integrate foam rolling into your running routine, sooner rather than later.

Recovery

When you’re training for a race such as a marathon, your muscles can easily become overworked and overtired - especially those in your legs, glutes and hips. Marathon training takes dedication, and you’ll need to be going for regular runs every week. Foam rolling is a great way to maximise your recovery and ensure your muscles aren’t overtired before you head out for your next run. Heather Robertson has a great foam roller workout for leg recovery.

Warming up and cooling down

All runners should know the importance of warm ups and cool downs before and after running. Warming up helps reduce muscle soreness, while also raising your body temperature and increasing blood flow to your muscles. Cooling down does the opposite - helping your temperature and heart rate to return to normal safely. Foam rolling can be a great addition to your warm up and cool down routine by massaging the muscles and pinpointing any areas of discomfort.

Preventing injuries

Foam rolling can also be a great way to help prevent any injuries. It does this in two ways: firstly by tapping into your body and helping you assess any aches or pains, and secondly by massaging them and relieving the soreness. When a runner regularly uses a foam roller, they become better at connecting with their body and listening to what it needs - and it's crucial to listen carefully to your body when running.

How to use a foam roller

Seeing as a foam roller is literally a tube of foam, you can understand my confusion when I received one in the post. How to use it isn’t entirely obvious - but it’s actually pretty straight forward. 

Before you start using your foam roller, you should be lying on a mat. Find an area of muscle soreness to focus on, and lower your body onto the roller gently. Hold the position for 20 to 30 seconds or move your body back and forth. You should feel slight discomfort, but not any pain. 

Some of the best areas for runners to focus on with their foam roller include:

Calves

We all know how pesky and painful calf burn can be - especially if you’ve just done a trail run or tackled some serious hills. Use your foam roller to relieve your calf muscles by sitting on the floor, placing the roller under one of your calves and keeping your other foot over your leg or on the floor. Roll from the ankle to under the knee, and switch.

Hamstrings

Your hamstrings keep you stable when you run, so it’s important to give them plenty of attention. Sit on the floor and place the roller under your thighs. Gently lift yourself upwards and use your arms to push your body forward and back, allowing the roller to move from your glutes to your knees.

Quadriceps

We use our quads when we run to keep us balanced and stable. Without them we’d fall, so it’s important to keep the muscles healthy. Use your roller to relieve them by lying face down with the roller under your thighs. Keep your hands in a plank position and use your arms to rock forward and back, allowing the roller to shift between your hips to your knees.

You've probably noticed more and more cyclists on the roads recently. Well, cycling's popularity has soared during the past year, and there is a reason for that: there are so many benefits of cycling. Cycling is a fast, fun and flexible sport which can take you far away in a matter of minutes. On top of that, it results in far less injuries and long-term joint pain compared to running.

However, some people tend to be a little reserved about cycling, perhaps due to the potential dangers of busy roads. But don’t let fear stop you. When done safely (yes, we’re talking ugly helmets and well-oiled brakes) there are loads of benefits of cycling - and this summer is the perfect time to give it a go.

Health benefits

It’s simple: one of the key benefits of cycling is it's good for you. It’s a cardiovascular exercise that raises your heart rate and can reduce the risk of developing illnesses such as heart disease and cancer. Regular cycling can also improve your posture and balance, making it great for all elements of daily life. And, cycling is great for those looking to lose weight or tone up. Cycling can burn up to 400 calories per hour and works the legs, arms, glutes and shoulders. This means it’s a great full body workout that you’ll certainly feel the next day.

Stress relief

Cycling doesn’t just benefit the body, but the mind too. Exercise is proven to be a great way of reducing stress and anxiety, as it pumps up those glorious endorphins. And, according to Charles Graham-Dixon, cycling is an extra special way to reduce stress because it promotes an “inherent mindfulness”. Being able to focus on rhythm, pedal stroke and speed, while being outdoors in a peaceful setting can hugely reduce stress and promote a positive frame of mind. So, next time you’re feeling anxious or stressed, consider a gentle bike ride to focus on the mind and soul.

Speedy and cost-effective travel

Cycling has become popular over the past year because it transports us quickly without needing to get on public transport. In fact, cycling is a great way to travel without spending a penny. You’ll be surprised how much you can save by simply not paying for weekly petrol or train tickets during your commute. On top of that, it's great for an adventure and there are all manner of epic bike-packing trips that you can do here in the UK. And, the more you cycle, the better you’ll become. You’ll notice that the ominous steep hill no longer phases you and you’re zooming to work in no time.

Sense of community

While some cyclists appreciate the alone time, others find a sense of community in the sport. There’s something unique about cycling with a group of friends and reaching your destination together. If you’re not sure where to find your fellow cycling fanatics, try signing up for a race such as Ride the Night London, where women cycle 50K or 100K through the night to raise funds for breast cancer charities. And, once you get into the sense of community surrounding cycling, you’ll find it becomes pretty addictive. There’s lots of cool gear to buy and great events to attend.

Environmental Impact

Much like walking, cycling is a more environmentally friendly way to get around than the car or even public transport. If you’re a regular driver, you probably already know that car exhausts release harmful gases which contribute to ground-level ozone and global warming. So luckily we have the perfect alternative with cycling. And, cities across the UK are become more and more cycle-friendly, so now is the perfect time to start. So, not only does cycling have an abundance of benefits for your own health, but it also has benefits for everyone else's health. It really is a win-win.

Connecting with the outdoors

Cycling is great because it gives you a chance to connect to the outdoors and get a real sense of adventure. It’s normally pretty easy to cycle into the countryside, even when you’re based in a big city. And, cycling can help you to navigate closer to home and get a better sense of your neighbourhood.

Low impact exercise

We all know that exercise is good for us. But, for some people, it isn’t as easy as lacing up some running shoes or hitting the gym. People with chronic illnesses, injuries or disabilities might be unable to do certain exercises. A major benefit of cycling is that it's low impact exercise which is kind on the joints, making it a great alternative to running or HIIT workouts. It’s ideal for those recovering from injuries or suffering from back pain or arthritis. But, if you’re not sure, check with your GP before getting on the bike.

Sean Conway and adventuring go hand-in-hand. From swimming, cycling, and running the length of Great Britain, to becoming a world record holder for the longest continuous triathlon (4200 miles), or to competing in Gloucestershire’s iconic cheese rolling competition, Sean knows a thing or two about living life outside the norm.

His latest adventure was The 496 Challenge. Here, Sean ran 496km across the 31 days of January in an effort to rediscover his love for running. As you do. The challenge built up incrementally, with 1km on Jan 1st, 2km on Jan 2nd, and so on, until eventually culminating in a 31km run on Jan 31st.

I spoke to Sean to find out more about his story, and how he’s used endurance sports to carve out a life full of adventure. What’s clear is that behind every great adventure, there lies a story. A story of unfulfilled dreams, of bumps in the road, of outright failures and, ultimately, of learnings.

Q: You talk about your hiccups on your website, and that you lost your way in your 20's. Rather than following your dream, you chose the well paid corporate London life. What made you leave, and what did you learn?

Sean Conway: I’ve been thinking about this for about 10 years, but the problem with hindsight is that you reengineer things to suit you now. Whereas at the time it was probably a bit of luck and a lot of hard work. So talking about it now, it is hard to grasp exactly what it was.

I definitely didn’t chase the goals and dreams that I had, I just let them sit there, which was my biggest mistake. I thought,  ‘Ok I have these goals and they’ll happen one day.’ Earning money was my focus and and to be honest, I thought I needed more money to live a fulfilled & purposeful existence - which actually didn’t make me happy at all. 

The “money doesn’t make you happy” argument is tricky, especially if you know how it feels when you literally have no money. I came to the UK from SA with £100, not knowing anyone, landing up in Cambridge cutting cabbages in a salad factory!

Q: So money is still important to you, but it isn't a main driver?

Sean: Exactly. What money definitely allows you, is the simple things you need to survive. But there also comes a point when you have ‘enough’ for financial security, and for some luxuries. That’s when you have to make a choice.

For me, I pushed things too far, in terms of the financial dream, and sacrificed all happiness. That said, I hate throwing the word happiness around, because when you’re not happy you think you’re failing - there’s a difference between happiness and joyfulness too - it’s fulfilment, really, I think. I’d fallen out of love with photography because I wasn’t doing the stuff I wanted to do - the goals  and dreams I had at 15. 

I got caught up in my 20s thinking earning more money would give me more time & freedom to pursue the things I wanted, but the complete opposite happened - more stress, commitments, and often more debt too.

Q: I presume quitting in that context was easy?

Sean: Absolutely. If you’re not getting any fulfillment from something, if no one else is benefitting from it, and if you don’t see a future in it, then it’s easy to quit. Had I had a family, a mortgage… then all of a sudden it becomes a different story, so I’m aware it can be dangerous to just to tell people, ‘Go quit your job’ if they have no other plan.

You need to have a plan, man! At some point you have to consider the end goal. I got into adventure sports because I needed the adventure element of travel, that ‘something’ which would fulfil me. I’m good with deadlines & quitting forced me to make a plan. But, if you’re thinking about it, then I’d recommend making at least a rough plan first, it’s about balance.

Q: And have you always been into sports?

Sean: Not particularly, I mean we had to do sport at school but I was terrible at rugby, didn’t play cricket, rubbish at athletics. I was ok at Canoeing actually but I gave that up when I was about 19. So it was definitely the sense of adventure that came first.

To be honest, getting into sport later was about being skint. I sold my photography company for £1 and I knew I wanted to travel and do something purposeful, but I couldn't really afford it. So, I genuinely thought, if I try to break some sort of world record then I can get sponsorship.

The endurance sport factor was also slightly fuelled by the fact I’d cycled Lands End to John O’ Groats before in 2008 and this second meltdown was in 2011. So I kind of knew that getting up, cycling all day, sleeping & repeating, was something I was good at and that I liked. Except I just wanted to do it faster than anyone else. That genuinely excited me.

Q: So, choosing endurance sports was in part a financial decision, but in part about the competitiveness of doing things no one had done before?

Sean: Absolutely. The goal was the first thing, but realistically I had to get someone else to fund it. Pretty much all sports on the planet are only achievable through sponsorship. It’s great that sponsorship can make things possible and I’m grateful for that - things like the Olympics wouldn’t be possible without athletes being able to train to get there.

I basically thought, “I’m going to become a non-professional sports person, who has to think of a record, and then break it”. Which sounds easier than it is, because if it’s too easy, no one could be bothered and if it’s too hard, no one will fund it!

Q: Looking at challenges like the length of Britain triathlon, what is your response when your mind & body just say no?

Sean: I only really get that feeling when I’m swimming and running - it’s very rare that I’m super miserable on the bike. Except maybe early mornings when it’s cold and your clothes are wet. But, swimming can be a daily struggle, putting on the wetsuit and getting into the water, it’s tough.

Everyone says it’s type 2 fun, where you look back later and go ‘oh that was fun’, but it’s been 8 years now and I’m still looking back thinking that wasn’t fun - so maybe the swimming was type 3 fun!

Cold water swimming is just hard motivationally. The length of Britain triathlon itself was years apart, and because of how miserable the swim was, I think I’ll be the only person to have done all 3 disciplines the length of the country. Unless Ross Edgeley decides to cycle & run it!

Q: Let's talk about your 496 challenge - what was your thinking behind that?

Sean: Well I’m turning 40 in April, and in the back of my mind I knew I wanted to get more into running in my 40s as cycling has always been my main focus. The 496 challenge was my way of getting into running and discovering a real love for it.

I thought I’d start slowly with 1km and increase my mileage each day by 1km and that maybe that’ll make me fall in love with running. If you do that in a 31 day month, then it adds up to 496km for the whole month. It sounds doable but it’s super backended, it takes 22 days to do the first half but the first 10 days ends up being about the same as the last 2 days I think!

It definitely builds a good foundation and I was amazed at how many people got on board. In the end there were hundreds of people who gave it a go and I think at least 50 finished it with me. I made a little video about it as well which was fun.

Q: Did it work - did you fall in love with running?

Sean: It’s strange - the fitness from that month stayed with me - but annoyingly after it I got ill and had a period where I didn’t run for a few weeks. We all know running is so injury dependent, but when I came back to it I felt amazing and that’s the place you want to be at with running I think - it gave me a really good foundation.

Cycling you can just go all day - but running you are balancing an injury game the whole time which can make you lose your love for it if you don’t manage it well. So starting small is good I think. All in all, yes I think it worked, I think I really did fall in love with running.

Q: And in 2019 you completed the Virgin Money London Marathon, how did that compare to your usual adventures?

Sean: It was great, I loved it, the crowds were awesome, the route was awesome, the running was awesome. Well, actually that’s a lie, the running wasn’t awesome. I was doing the run in this massive scout badge (for Scouts) which was bouncing around and the straps would fall off my shoulders. Imagine you’re running while trying to balance a tray of drinks, well that’s how it felt, except for 26 miles.

Overall though, I loved it as an experience and I’d definitely do the London Marathon again as it feels special. I’m not sure about other marathons yet, I’m self motivated so I don’t feel I need the crowds and to be honest, I’m not quick enough. I’m like a 4 hour marathon guy so overtaking is tough and the crowds aren’t always easy for my kind of running.

Q: Would you take part in other endurance events, perhaps ultramarathons?

Sean: At the moment, the plan is to do those organised events later in life. I’d definitely enjoy doing a couple of long ultras. So yes when I’m a bit fitter and more robust - maybe in my mid 40s it would be nice to push myself in the ultra world.

I’d also love to do some more storytelling in the form of my adventures, like the 496 challenge. I’m doing a marathon a day at each of the National Parks as a love letter to the National Parks of the UK. Then once covid eases I’d love to run across America or perhaps the length of Vietnam or India.

I definitely want to do a run which would take me at least 3 months. So it’s still a challenge but not so long that it stops being an athletic journey & achievement, as opposed to just going travelling. There’s definitely loads of ideas - I just need to convince my wife!

Q: You say that 'adventure in its purest form is simply a way of thinking' - how can people find adventure in normal life?

Sean: It’s tricky, for me it comes naturally to think adventurously. And I’m grateful for that. My advice would be that if you find yourself stuck in a routine, just change it. There are so many small ways in which you can be more adventurous. Think, if you’re eating the same thing each day, try something else. If you’re running the same route every day, find a new one. If you’re listening to the same music everyday, listen to new music.

Personally, I’m quite inquisitive when it comes to nature and I hate routine, I hate doing the same thing even if it’s just for a week so I’m loving being flexible and being able to work from home. There’s a lot you can do from home too, for example I ended up doing different things within the 496 challenge runs, like planting a tree. Even within that there is a mini adventure; you need to decide all the fun things like where it should go, which tree am I going to plant and so on.

Picking up litter running was something I did on another run too. For my mental health I like to do the big things as well -  I thrive on making the big things happen and I’m very goal driven. Generally, I think, if I don’t do the big challenges whilst I can, then I’m going to regret it. This is all in the hope that when my son is a teenager he’ll think I’m cool! Although I’ve heard from a number of reliable sources that this is impossible.

Q: How big a factor is mental health behind the way you live?

Sean: Yeah, it’s big. Luckily, I find it quite easy to get out of a rut in my head and I know the formula now.. So if I ever find myself in one then I do a little exercise. That said, exercise alone generally makes me feel better on that particular day, but it isn’t always enough to get completely out of a rut.

Having a bigger goal, a crazier goal and doing the exercise required to reach that specific goal - that’s what’s truly important for me. Also, telling people about the goal helps. You need that accountability, you need people checking in on it so that you don’t lose motivation.

I always say to people, if you’re thinking about starting an adventure or doing something challenging then set up the Just Giving page NOW! Just get started, set up a website, tell your friends, put it in post-it notes on your mirror, follow through with it! Let’s be honest, if you have a reason NOT to do something, then you might not do it.

Post run yoga, there’s really no better path to recovery. If you’re just back from a tough session out on the trails, road, or even the treadmill then it’s important to let your muscles recover and repair. This will not only leave you feeling better the next day, but it’ll keep your body more flexible and mobile in the long run. And, as a knock on, allow you to keep up a consistent training program.

The key to anything in life is balance; Yin & Yang. We cannot sustain anything without finding an equilibrium and yoga is a fantastic tool to bring that balance, especially if you’re training daily.

You can mix this sequence up by threading all the poses together or, alternatively, by taking long slow holds (around 5 breaths) in each pose, to really allow time to rest & release tension. Check out the video at the end for how you can make the sequence into a dynamic flow.

Post run yoga: Spinal roll into forward fold

Target Areas: Hamstrings, decompresses spine

1. Come to standing with feet hip width apart, inhale, crown of head lifts towards sky
2. Drop chin to chest, allow shoulders to round forward, arms to hang and roll down the spine, vertebrae by vertebrae
3. Rolling down all the way until you are in a comfortable forward fold
4. Head, arms, shoulders are heavy, release your head
5. Options to bend and straighten the legs

Top tip: Focus on totally relaxing, rather than trying to touch the toes. Hang heavy & enjoy sighing the breath out of the mouth

Post run yoga: Downward facing dog

Target Areas: Whole body strength & stretch

1. Come into all 4’s: knees stacked under hips & hands underneath shoulders, fingers spread wide. Turn hands out slightly so thumbs and index fingers face front of the mat
2. Curl toes under, lift hips to the back of the mat as you push the hands into the mat
3. Stepping feet hip width & parallel
4. Keep a straight spine so look towards navel or through thighs
5. Either anchor heels into the mat or, if not possible, bend knees to lift heels
6. Be curious - play with pedalling through feet, stepping feet further apart or closer together

Top tip: Breathe into the back of the body and internally rotate inner thighs to the sky and push the mat away from you.

Post run yoga: High lunge

Target Areas: Quads, glutes, psoas, shoulders

1. Come into a lunge, right foot forward, press through heel
2. Left leg extended behind, heel lifted and toes pressing into mat
3. Tuck tailbone under to encourage hips to sink, breathe into areas of tension
4. Sweep hands over head, lengthening fingers up to sky as hands come into prayer

Advanced High lunge

If you're feeling up for it, then gives this a go while you're in high lunge

1. Reach hands around back, interlace fingers, drawing the elbows and shoulders blades together as the knuckles reach towards back heel
2.  Heart lifted and gaze ahead
3. Switch sides when ready

Top tip: Keep your heart lifted forward

Post run yoga: Warrior II

Target areas: Hip, hamstrings, quads, shoulders & core

1. Standing at top of the mat with hands on hips.
2. Take a big step back with left leg to back of mat, heel finds floor, opening to the side of the mat
3. Front leg is bent with knee over ankle, back leg is straight
4. Press down: through front heel & toe pads and blade edge of back foot and big toe
5. Engage core, tuck pelvis under to avoid anterior pelvic tilt
6. Stretch arms out to sides of body, in line with shoulders
7. Both hands reach to opposing ends of mat, shoulders away from ears and shoulders stacked over pelvis - switch when ready!

Top Tip: This is a hip opener so keep the front knee over the ankle to avoid internal rotation

Post run yoga: Extended side angle

Target Areas: Side body, hips, legs, spine

1. Find warrior II
2. Bring elbow to rest on top of knee
3. Arm sweeps over head, fingers in direction to top of mat, palm facing floor
4. Press the blade edge of the back foot down as you stretch along side the whole left side of body all the way to fingertips
5. Gaze towards front big toe or lifted arm
6. Breathe here then switch it up on the right side

Top tip: Keep reaching through fingers tips and open chest to side of mat, whilst always pressing down through back foot

Post run yoga: Reverse Warrior

Target Areas: Hip, inner thighs, quads, shoulders & core/obliques

1. In warrior II keep legs strong, (right foot forward)
2. Flip front palm to face ceiling
3. Reach forwards slightly before raising right arm to the sky, lifting your heart to the sky and reaching through fingertips
4. Left hand rests on the back of left thigh
5. Top arm reaches up to the sky, inline with shoulder, focus on lengthening through sides of body
6. Breathe here then return to warrior II before switching slides

Top tip: Focus on lifting and finding length instead of bending back and dumping weight into lower back

Post run yoga: Low lunge with side bend

Target areas: Quads, glutes, IT band, psoas

1. Come into a low lunge, right foot forward in line with right hip
2. Left knee drops to the mat, in line with left hip and gently pressing top of the back foot into mat
3. Tuck tailbone under to encourage hips to sink, breathe into areas of tension
4. Sweep hands over head, lengthening fingers up to sky
5. Reach the right hand around left wrist then gently find a side bend - taking left hand over to the right

Top tip: Keep reaching through your extended fingers to find lift & length as apposed to curling and crunching

Post run yoga: cat-cow

Target areas: Spine, neck, upper back

1. Come to all 4’s: stacking shoulders over wrists & knees underneath hips, tops of feet gently pressing into mat
2. Engage core
3. Look at space between hands
4. Inhale, drop belly, tilt sit bones and heart towards the spine
5. Look up
6. Lift out of shoulders
7. Exhale, tuck pelvis under as you roll through the spine, bringing chin towards chest & curling through the spine
8. Lift your heart through your back towards the sky

Top tip: In cat, protract your shoulders, in cow, retract them. Close your eyes and enjoy the wiggle!

Post run yoga: Child's pose

Target areas: Hips, lumbar spine, quads & ankles

1. Form all 4’s click big toes together,  spread knees as wide as the mat
2. Walk hands away from the body, torso comes to rest on thighs
3. Sits reach towards heels, forehead rests on the floor

Top tip: sigh through the mouth for extra feel good vibes

Post run yoga: Pigeon pose

Target areas: Hips, glutes, hamstrings, IT band, lumbar spine, quads

1. From all 4’s, draw right knee forwards to rest on the ground behind your right wrist with right foot placing just in front of pelvis.
2. Left leg slithers back, in line with left hip
3. Release muscles in both legs
4. Place hands on floor for support, lift heart forwards, finding length in spine
5. If space fold down onto forearms, release head.
6. Fully folded with forehead resting on the mat, arms stretched in front of you for active arms or bend elbows and chill

Reclined Pigeon

Target areas: Hips, glutes, groin

1. Begin on your back, feet on floor at hip width
2. Cross left ankle over right knee coming into a figure of 4, flex feet
3. Hold here, breathe
4. Lift right foot off floor, bringing shin parallel to floor and thread hands through legs to hold knee into chest
5. Play with extending right leg to sky

Top tip: Relax head on the floor and close eyes for maximum chill factor

Savasana

Target areas: mind, body, and soul

1. Lay on your back
2. Close eyes
3. Take up as much space as you feel like and totally relax
4. Let go of any control over breath & body
5. Allow your body time to fully let go of any tension in the body, release all the muscles & shoulders especially, weighing heavy on your mat
6. Pay attention to what you feel, how you feel, how your breath is, and notice if there are any other areas of your body that are tight, sore or need some love

Top tip: You've made it, it's time to relax. If you're struggling to switch off then use counting as a tool to calm the mind

Video: Dynamic Sequence

I hope you enjoy the yoga routine and that it helps to ease some of those aches and pains that we all feel post run. You can also test out my pre run yoga routine. If you're interested in a 1:1 yoga classes which can be done virtually, then head over to my website: AmandaWass.co.uk.

Everyone’s running these days. Instagram feeds are full of screenshots of speedy 5Ks and your local park seems to be a hotbed of olympic athletes. We love. But, we understand that if you haven’t started your running journey yet it can be pretty intimidating.

The great thing about running is that there are no rules. You can go at your own pace and set your own goals. Some people run with the aim of completing a marathon, whereas others run simply to get some fresh air. No running journey is the same, and that’s what makes running so special. So, if you’re wondering how to start running, then there are a few things you should know.

Why start running?

If you’re unsure whether or not to start running, then it always helps to take a look at the benefits. There’s a simple reason running is so popular: it’s really good for you. Running regularly can improve your:

• Strength
• Weight
• General health
• Mood

Running is a weight bearing exercise, which means it’s great for your bones. It also builds endurance in your muscles, helping to strengthen, define and prevent injuries. And, running is popular among those looking to regulate their weight, as it’s high intensity cardio which burns plenty of calories.

Those who run regularly also tend to have lower blood pressure and are less likely to get certain diseases such as strokes and heart attacks. That said, my favourite thing about running is the endorphins. I find that doing three runs a week vastly boosts my mood, helps me to stay positive, and gives me thought clarity.

Types of running

Whether you’re serious about running or just giving it a go, it’s useful to know that there are different types. Most are quite self explanatory, but let’s check them out in more detail.

• Treadmill running: Treadmill running is great for rainy days. It uses the same technique as any other kind, and being able to adjust the incline and speed quickly makes it ideal for high intensity race day training.
• Road running: road running is probably the most popular type, especially for runners based in cities. You can go straight from your front door and the ground is nice and even - but the hard impact can be tougher on your legs.
• Trail running: trail running takes place in the countryside, and can combine hiking when the terrain gets uneven. People love it because it’s quiet, scenic - and often unpredictable.
• Track running: running on a track is best suited to those who enjoy competition. The aim is to be as fast as possible and beat your opponents.
• Fell running: fell running is one of the least common types of running. Taking place in the mountains, it’s best suited to adventurous types who aren’t afraid of hills. Be prepared to read a compass and feel a serious calf burn.

What do I need?

Unlike a pricey gym membership, you don’t need to splash the cash to be a good runner. There’s really only one thing you need to spend money on when it comes to running: trainers.

Running shoes are important because they affect your performance. With the right pair of running socks, your trainers should cushion your feet, offer arch support and prevent injuries. So, before you start running, it’s important to do your research and find a pair that will serve you well. A gait analysis will help.

And, if you’re serious about running, you might also want to invest in the following:

• A waterproof running jacket
• Winter running wear such as a gilet, base layers and thermal running tights
• Summer running gear such as a cap and sunglasses
• A running water bottle
• A fitness tracker
• Mid-run snacks and refreshments like jelly beans and sports drinks

How to run

You’re probably thinking: isn’t running just putting one foot in front of the other? And yes, the act of running is quite simple. There isn’t much you need to know other than to look ahead, keep your shoulders down, engage your core and try not to bounce. More advanced runners also like to focus on their cadence (the total number of steps they take per minute). 

But, while the actual act of running is pretty simple, being good at running isn’t. It takes physical and mental strength to be able to run for long periods of time without giving up. So how do you do it?

It’s simple: start slowly. Take your time and begin with a combination of running and walking. You can also try running with a friend and chatting as you move, as this will set you out on a comfortable pace. Couch to 5K and other training programmes are also popular.

Once you’re running regularly - no matter the pace - you can support your journey in other areas of your life. Strength training will help develop the muscles you need to run faster and longer, while regularly getting a good night’s sleep will give you plenty of energy. And, a healthy and nutritious diet will give your body the fuel it needs.

The most important lesson when you’re wondering how to start running is to not be too hard on yourself. Sometimes, I really don’t want to go for a run. It can take me hours to pluck up the courage to get out - and once I do I might give up after a mile. But, even on those days, I pat myself on the back for giving it a good go. The journey isn’t always linear - but it’s always worth it.

Once you've started running, then a 5k running event provides a great first test. We've got comprehensive coverage of all the UK's best 5k running events, which can be filtered to fit your needs.