Let's Do This Team's Top 2025 Event Picks

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.

Have you ever seen the film Run Fatboy Run? Simon Pegg runs the London Marathon, and there’s a famous scene where an ominous metaphorical brick wall appears, blocking his way. His friend gasps and whispers, “he’s hit it!” Well, this is a slightly dramatised version of what runners refer to as hitting the wall.

It isn’t just a concept that the director (David Schwimmer!) thought would look cool on camera; there’s real scientific evidence behind it. It’s all about your glycogen - the carbohydrate that’s stored in your liver and muscles for energy. Runners hit the wall when this runs low, making them feel so excessively fatigued that their brain wants to quit.

The running wall often appears in longer races, such as a marathon. Not all runners will hit the wall, but those who do commonly find it happens about 18-20 miles in. With this in mind, it’s understandable that you might be nervous about running a marathon. Will you hit the wall? What happens if you do? Luckily, there are ways to prevent the likelihood of this happening.

Diet

Seeing as hitting the wall comes down to your glycogen levels, what you eat and drink is very important. However, there isn’t just one quick fix when it comes to hitting the wall. The digestion system is complex, and it requires a lot of care and consideration when you’re doing high intensity exercise. So, what can you do to help?

Eat well

Most people will struggle to train for a long race if they’re regularly overloading on junk food. But, if you’ve continued to eat a healthy diet, you’ll be less likely to hit the running wall. To run faster and further, you’ll need nutrient-rich food that helps your muscles maintain optimal levels of blood sugar. Think foods that are high in carbs, moderate in protein and low in fat and fibre. It’s especially important to eat the right things one week before the race, so your body is well prepared. Here’s what running champion Mo Farah eats when training.

Try energy drinks and gummy sweets

Unfortunately, there isn’t a magic potion that will instantly stop you from hitting the wall. However, energy drinks and gummy sweets are probably the closest you’ll get. If, during the race, you feel like you’re about to hit the wall then stop for a moment to catch your breath, and sip an energy drink, slowly. The best contain glycogen - which your body is running low on - alongside electrolytes such as sodium and potassium. To prevent hitting the wall entirely, try bringing fuel along with you and eating and drinking along the way.

Train your gut

While energy drinks and sweets can help, they can also create bigger issues if your stomach isn’t used to them. You might gain a bit of energy, but you could also gain stomach cramps and the need to hit the bathroom - which isn’t ideal during a race. So, if you plan on using them on race day, it’s important to train your gut and use them throughout your training process. Practise taking them while running and see what your stomach can manage before overloading on race day.

Have a good breakfast

While eating the right things in the run up to race day is important, what you eat for breakfast still matters. Most runners avoid eating huge meals before a run, otherwise they may experience bloating, cramps or other gastro issues. However, it is important to fuel yourself well. Paula Radcliffe's staple is porridge, banana and honey, whereas other runners recommend bagels with peanut butter. When I ran a half marathon, I had scrambled eggs and avocado, which served me well.

Training

When it comes to hitting the wall, it’s not just about what you eat and your training plays a big part in how you can cope with the long distance. When training for a marathon, it’s important to cover long distances before the race and most runners who have already done a 20 mile run prior to their race will find that they’re less likely to hit the wall during the real thing. On top of this, it's important to keep up your core exercises and strength training, but here are some other tips:

Training programme

While some runners enjoy going with what feels natural, following a training programme is beneficial, especially when you’re training for your first significant race. Training programmes help cover the right distances while allowing your muscles to rest and recover. This means you can perform optimally in the race and know what to expect. We've got you covered here, and our free marathon training plan includes schedules, tips, circuits, and inspiration.

Join a running group

While hitting the wall is about your glycogen levels, it always helps to have people motivating you when a run gets tough. Running groups are great, as you develop a sense of teamwork and camaraderie that you don’t when running solo. Running your marathon with other keen runners will spur you on and ensure that you all cross the finish line. That extra level of competition always helps, too.

Learn how to mentally distract yourself

Training isn’t all about the physical aspects of running. In fact, many runners would argue that mental strength is equally as important as physical strength when it comes to putting the miles in. Seeing as hitting the wall is all about your brain telling you to stop, training will help you learn how to distract yourself during challenging runs and coax yourself out of a negative mindset. Taking in your surroundings helps, as does listening to a good podcast, focusing on how good it’ll feel to cross the finish line and even thinking about what you’re going to have for dinner!

Feeling less nervous about hitting the wall? Sign up for a marathon today.

The secret to a successful training plan is consistency, but also having the ability to sustain a healthy body.  To help you smash those goals and train more efficiently, it’s a good idea to mix some pre run yoga into your training routine.

Pre run yoga will not only help to prevent injury, but also improve your body awareness, warm-up your muscles and put you in a good headspace. Personally, I like to compare it to preparing a meal: you’ve got to season & prep to get everything ready for a great meal - it’s the same with a run, you need to prepare to get the most out of it.

For our pre run yoga, I’ve put together a dynamic sequence, and broken down each stretch individually. Feel free to take individual stretches that work for you, or bind them together into a flow (I've included a brief video to show the flow at the end). Hold each pose for 5 breaths or use sun salutations & chaturanga between each pose to build up heat and energise the body.

Pre run yoga: Knees to chest

Target Areas: Hips, glutes & lower back (lumbar spine

1. Start on your back, bring knees to chest and use your hands to hold knees in
2. Lengthen through the spine
3. Exhale, engage core, role the head & shoulders up bringing nose toward knees

Target areas: hips, glutes, hamstrings

1. Interlock fingers around knee and extend opposite leg away from the body, flexing through your heels
2. Hold for 3 breaths, release and repeat on the other side

Fun fact: this stretch also massages organs to help relieve gas and reduce bloating - great for pre run!

Pre run yoga: Child's pose

Target areas: hips, lumbar spine, quads, ankles

1. Come to a kneeling position with 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
4. Sigh through the mouth for extra feel good vibes

Pre run yoga: Downward facing dog

Target Areas: whole body strength & stretch

1. Come onto all 4’s, knees stacked under hips & hands underneath shoulders, fingers spread wide.
2. Curl toes under, lift hips to the back of the mat as you push hands into the matt
3. Keep a straight spine so look towards the navel or through thighs
4. Be curious - play with pedalling through feet, stepping feet further apart or closer together

Top tip: internally rotate inner thighs to the sky and push the mat away from you

Pre run yoga: Forward fold

Target Areas: hamstrings, decompresses spine

1. Come to standing with feet hip wide, inhale, crown of head lifts towards sky
2. Exhale, hinge from hips, arm's reach out to the sides of the body (like wings) coming into a forward fold
3. Micro bend the knees and allow arms, shoulders and head to hang, head is heavy so release tension in the neck

Top tip: focus on length rather than trying to fold into a pretzel! It doesn't matter if you touch your toes or not

Pre Run Yoga: Pyramid pose

Target Areas: Hamstrings, feet

1. Begin standing at top of your mat, feet hip width, hands on hips
2. Step left foot back, approx 3 feet, in line with the front foot and bring to 45 degree angle
3. Press both big toes into the mat, engage core and fold forward over front leg
4. Use hands for support on thigh if hams are tight, or frame front foot with fingers tips on the ground and hold
5. Hold here and breath

Top tip: Find length along spine, only folding down as much as a straight spine will allow for & keep crown of the head reaching forward to encourage length

Pre run yoga: Low lunge with side bend

Target Areas: Quads, glutes, IT band,

1. Come into a low lunge, right foot forward in line with right hip
2. Left knee drops to the mat, 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 right hand around left wrist, gently finding a side bend and taking the left hand over to the right

Top tip: keep reaching through your fingers to find lift & length

Pre Run Yoga: Plank

Target Areas: whole body

1. From all fours, push floor away through hands, weight distributed evenly through fingers & wrists
2. Step the feet back in line with hips, press heels to back of room
3. Look at space between the hands, lift out of shoulders and shine crown of head towards top of the mat

Top tip: don't forget to breath!

Pre run yoga: Warrior III

Target Areas: Quads, hamstrings, glutes, core & arms

1. Come to standing, feet parallel, lengthen through crown of head
2. Hands on hips, engage core, shift weight onto right leg
3. Lift left knee into chest, flexing through foot
4. Hinging at the hips, extend the left foot to the back of mat as you tip to upper body forward
5. Keep pressing through back heel as you come into a ‘T’ shape with body with crown of head reaching forwards and heel reaching back
6. Reach hands in front to come into prayer. Reach prayer forwards and in line with body

Top tip: This one's tricky - so if you can't get it first time don't worry and remember to listen to your body

Pre run yoga: Warrior II

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

1. Standing at top of mat with hands on hips
2. Take a big step back with the left leg to the back of the 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 the 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 the body, in line with shoulders
7. Both hands reach to opposing ends of the mat, shoulders away from ears and shoulders stacked over the pelvis

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

Pre Run Yoga: Extended side angle

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

1. Flip front palm to face ceiling
2. Reach forwards raising right arm to the sky, lifting your heart to the sky and reaching through fingertips
3. Focus on lengthening through sides of body, as top arm reaches up to the sky - inline with shoulder
4. 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

Pre run yoga: Yogi Squat

Target areas: glutes, quads, calves, groin, hamstrings, lower back, pelvis, hips (yep - it's a good one!)

1. Stand with feet slightly wider than hip width, turn feet out slightly
2. Bring hands into prayer position applying gentle pressure against hands, shoulders away from ears maintain length through spine with open chest
3. Lower your hips down towards heels, bending the knees and keeping them tracking the same direction as toes
4. Allow heels the lift if unable to maintain connection with floor
5. External rotation of hips here so keep knees turned out to the side
6. Keeping shoulders lengthening down the shoulders, apply gentle pressure between prayer with elbows pressing against the inside of the thighs - encouraging them to turn out
7. Lengthen through the spine, keep the chest lifted and breathe

Top tip: Keep arches of the feet lifted and enjoy the pose!

Video: Dynamic Sequence

I hope you enjoy it, and it's definitely a worthwhile routine to add into your pre run movement, whether that's the entire dynamic sequence or just taking specific stretches that work for you. If you're new to yoga just remember to "breathe, move, & be happy" - sometimes it really is that simple.

The half marathon distance is one that many fear. If you’re just starting out on your running journey, then those 13.1 miles (or 22.1km) can seem daunting, and it’s certainly a big step up from a 10K. But signing up to a half marathon is one of the best things you could ever do. Take it from me - I ran my first one back in 2016 and, after some health issues, I’m ready to take on my second. That’s right - just once isn’t enough! 

So, if you’re considering signing up to a half marathon, then now’s the time to do it. There are tonnes of benefits - both physical and mental - and this summer is the perfect time to cross your first half marathon finish line. Here’s why you’ll regret it if you don’t.

Sense of achievement

What do Serena Williams, Chris Hoy and Usain Bolt have in common? They all know how it feels to win. For most of us, we’ll never reach the heights of those great athletes, but that’s where running events come into their own. Anyone who completes a half marathon is a winner, no matter how long it takes them. Crossing the finish line after months of training is an amazing achievement, and you’ll feel like you can take on anything. Sure, running a half marathon is great for your body, but it’s even better for your self esteem. You begin the race as a runner, but you finish a champion.

Just long enough to be truly epic

13.1 miles might seem like a lot, but it's far and away to most popular distance on our platform. It’s a tough challenge that brings plenty of rewards, but the training isn’t as demanding or time-consuming as a full marathon, while the end product is more rewarding than a 5km or 10km race. In fact, most healthy people can get there in 3-4 months, and regular runners can get there even quicker. Whether you have a full time job, a busy social life or other hobbies, it’s an attainable goal - and we like those. Plus, you reduce the risk of injuries from overuse. If you’re not sure where to start, check out our half marathon training plan here.

Boosting your fitness

It can be difficult to reach a good level of fitness if you aren’t working towards a goal and it’s far too easy to skip that home workout when there are no consequences. But signing up to a half marathon is a commitment, and a big one at that. You’re making yourself a promise to meet a significant fitness goal. And, when you’re regularly tracking those miles, your fitness will drastically increase. The health benefits of running are vast and you’ll feel an improvement in no time.

Ideal weather

There’s nothing better than running under blue skies and glorious sunshine. It’s the only motivation you need. Summer races are great because you’re more likely to have great weather. And, while races in mild temperatures can have its challenges, half marathons always start in the morning so you’ll beat the midday heat. Just remember suncream, a hat and plenty of water if it’s a hot one.

Staying motivated

Competitions are much harder when they’re with yourself. Regular runners will know how difficult staying motivated can be when you don’t have goals to achieve. You can find yourself doing the same old 5Ks each week and start to lose your love for running. But, signing up for a half marathon will push you to run harder and longer. You’ll find hidden gems in your local area and will become focussed on crossing that finish line.

The finisher's medal

There’s no denying it, everyone loves a medal, especially runners. Not only does it make for the perfect post event photo, but it’s a memento that will stay with you for life. It’ll remind you of the struggle you felt at the halfway mark, and the jubilation you felt as you crossed the finish-line. Taking on 13.1 miles is a major undertaking, so it’s always nice to be rewarded with something you can hold at the end.

Sense of community

While running on your own has plenty of benefits, there’s nothing quite like the sense of camaraderie when you run an organised half marathon. Everyone’s in it together and it feels like you’re a part of something special - because you are! And, when motivation gets low, there are plenty of people on the streets cheering you on. You’ll certainly muster up some energy for your final sprint when you see your pals cheering you on and might even meet some fellow runners to train for the next one with or create a running group.

Seeing what you’re capable of

Ever heard of the running bug? Signing up for a half marathon will undoubtedly make you catch it. Those 13.1 miles will help you to see exactly what your mind and body is capable of. If you can run 13.1 miles after 3-4 months of training, it’s likely that you could run a full marathon after a year. Or perhaps you had a bit left in the tank, and could run the next one faster. Whatever happens, signing up for a half marathon will help you understand your running goals and capabilities.

So, what are you waiting for? Check out our half marathons this summer and find the right event for you.

View Half Marathons

Run For Heroes started on a whim when Olivia Strong was out on one of her favourite running routes, around Edinburgh’s Arthur’s Seat. During her run, she thought of an Instagram challenge - #Run5Donate5Nominate5 - to help raise money for NHS charities who were battling with the impact of Covid-19.

What started out as a fundraiser on Instagram for friends and family quickly went viral and, by April 2020, the challenge had raised £1 million. Now, almost a year on, Run for Heroes has raised over £7 million for NHS charities that’s gone toward mental health support, food delivery, overnight wash-bags, sleep pods, travel costs, and much more.

I spoke to founder Olivia Strong and co-founder India Pappalardo-Strachan, to find out a bit more about themselves, the values which lie at the heart of Run for Heroes. Excitingly, Run for Heroes have no launched their next big challenge - 5k May - which you can sign up for on the Run for Heroes website.

Olivia, in the span of about a month, you started one of the most successful viral campaigns the UK’s ever seen, all from just being out on a run… have you always been an active person?

Olivia: For sure, I’ve always had a passion for running and this definitely stemmed just from running around in the playground at a young age. I think it first started out as a competitive thing. I remember winning races against friends when I was younger and my school decided to put me forward for competitive racing. After that, I started to compete on a weekly basis and really loved the 100m and 200m events.

So you started out with athletics and competitive running… When did that stop?

Olivia : It was mainly when I left school and started at University. The school environment kind of naturally lends itself to competitive racing and organised sports, but at uni running quickly became my main form of exercise and I started to build up my distances.

Agreed, long distance running in particular seems to be something people turn to after school or later in life. What does running mean to you now?

Olivia: Running is my number one tool for clearing my mind and structuring my days. I also love other activities for much the same reason and being back up in Edinburgh has allowed me to really explore again. On the weekends you’ll often find me swimming in the Scottish seas, despite the freezing temperatures. I find it sets me up for the weekend (or, admittedly, cures any hangover).

And it was while you were out running that you had the idea of Run For Heroes?

Olivia: Yeah, that’s right I think it was about a week into lockdown and I’d dragged myself out of bed for a run - it’s also Scotland so it was raining I think. I went for one of my favourite running routes in Edinburgh, up and around Arthur’s Seat, and noticed how many others were out running. That’s where I had the first Run for Heroes idea: Run 5, Donate 5, Nominate 5. I called my Mum and told her about it then and there and I suppose after that, although it’s cliche, “the rest is history”.

Absolutely, and I think pretty much everyone I know took part. Okay, taking a break from Run for Heroes, what do you listen to when you run? We’re big on podcasts at Let’s Do This!

Olivia: Ah I love podcasts too, ‘How I built This’ is my all-time favourite. But  I actually don’t listen to podcasts when I run. Generally I keep podcasts for evening walks or something ….We’re actually creating a Run for Heroes podcasts, so keep your eyes (or ears), peeled for that!

I’ll definitely give it a listen and perhaps we can add it to our recommended list. Another random one given we’re still in lockdown - what’s your current go-to TV series?

Olivia: I just finished watching The Queen's Gambit, very much recommend it, but I appreciate I’m a bit late to the game!

I’m actually yet to watch, I’ll give it a go. Right, one thing I have to ask, have you ever entered a running event?

Olivia: 100%! Pre-covid I was getting involved in a running event pretty much every month. My first long distance race was The Royal Parks half in London. It was absolutely epic - I remember running up the Mall listening to Move On Up and there was genuinely no feeling quite like it.

There really is no feeling like it. I suppose that leads onto another important topic - exercise and mental health. How important is running for your own mental health and the work you do?

Olivia: It’s huge and it’s just so clear how powerful a tool running is for mental wellbeing. Personally, I use running to clear my head and start off the day - I’m a big advocate that going on a run, or a brisk walk is incredibly beneficial. This is even more true when I’m feeling stressed, overwhelmed or just a bit down and that’s when I really force myself to put my trainers on. The hardest bit is finding the motivation to get yourself out the house, but once you’re out you instantly feel better for it.

Agreed - it's been a saviour during lockdown. So taking it back to Run for Heroes - one of our core values at LDT is The Team Triumphs. How important were the rest of the Run for Heroes team in its success?

Olivia: Simply put, huge. I’ve been fortunate to work closely with India and have a team of trustees around me who have all helped shape Run For Heroes and get it to where it is today. India and I have known each other for over 20 years and went to school with one another so working together has all been a very natural progression. We also both have different skill sets to  bring to the table which has made the whole experience so much easier (and enjoyable!). And because of our relationship - I’ve rarely had to map out my thoughts to her as she will already be on the same page. 

As for the rest of the team, we feel incredibly grateful to have such a wonderful board of trustees who keep us right when it comes to finance, legalities, PR, media support and more (the slightly less exciting stuff of starting a company, but probably the most important!).

I love the look and feel of the Run for Heroes brand. What are the values that lie at the base of this?

India: Hey Aidan! Well, at the time of the first campaign there was a real sense of unknown as lockdown had just been introduced and the news was extremely heavy. We saw how much it was really affecting people and their mental health and I just thought it was important for us to create a space on the internet where, although still tied to the pandemic, didn’t carry the same weight surrounding it.

So the brand identity was mainly born from trying to bring some positivity to what was a very worrying time?

India: Yeah definitely, creating a brand was never really our intention, it just happened organically. We were using lighthearted designs as an opportunity for storytelling and showcasing the amazing things that so many people were doing. I was spending all of my downtime around work drawing for the campaign and I was definitely using this as my own distraction!

How did you manage to keep up as the brand began to grow?

India: Because the campaign grew with such pace, Run For Heroes started to become a really defined brand in itself. We made sure all our graphics and animations had a really colourful and playful nature because they were going out and being shared further on social media. That was when we began thinking of it as more of a brand and discussing how we could adapt it to be used beyond our social channels. 

In general we try to use imagery that showcases the diversity and movement of our community, and also celebrate their individual wins, instead of only focussing on the cause they are running for. The community that grew from the first campaign are still such cheerleaders for us and we want to include them in any way that we can. Making it exciting to engage with our content by creating positive and upbeat visuals seems to be working so far!

Okay, last one, what’s next for Run for Heroes?

Olivia: Well, we’ve just been granted charitable status, which is super exciting! To kickstart it all off we’re launching our next social media led virtual campaign which will run throughout the whole month of May, and opening this up for all charities to get behind. Through 5kMay we want to turn the fifth month of the year into a celebration of running and fundraising. 

After that Run For Heroes will really just continue with its mission to get as many people active as possible while raising vital funds for health & wellbeing initiatives. Our goal is to make fundraisers more accessible, more inclusive and more sustainable - shaping a brighter future!

Sign up for the Run for Heroes 5k May as an individual, or a team.

Most runners aren’t strangers to aches and pains. From chapped lips to sore knees to blistered feet, you’ll be extremely lucky if you’ve never experienced any kind of running ailment. And today we’re talking about hip pain. 

The hips are a complex body part. Connecting to the thigh bone and pelvis, they’re one of the body’s largest weight-bearing joints. And, surrounded by many important muscles that enable movement such as the glutes, quadriceps and hamstrings, hip pain from running is very common. But it might be avoidable - let’s look into those sore hips in more detail. 

What causes hip pain from running?

Plenty of runners experience hip pain. Being connected to so many large muscles, it’s not surprising. However, diagnosing hip pain isn’t straight-forward. There are a number of reasons you might be experiencing hip pain from running, so it’s always useful to get the pain checked out by your GP. 

For most runners, hip pain comes from overuse. When the area becomes overworked it doesn’t have enough time to heal. Most hip pain from running falls under one of the following categories:

• Alignment issues: lots of people have body alignment issues they aren’t aware of. For example, one of your legs may be slightly shorter than the other, or you might lean in a certain direction when you run, putting more weight on one side of your body. This can put pressure on your hips and cause pain or discomfort.
  
  
• Strains: hip strains are common among runners, as they occur when the hip flexor muscles are overworked. Mild hip strains can take a few weeks to heal, whereas severe strains can take months.  
  
  
• Bursitis: bursitis is one of the more serious hip injuries. A bursa is a sac of fluid that provides a cushion between the surfaces of a bone and soft tissue. When this becomes irritated or inflamed in the hip, you’ll feel significant pain and soreness. 
  
  
• Stress fractures: Hip stress fractures are commonly caused by overactivity, making them common among runners. Pain will be found in the front of the groin when standing, walking or running.

Ways to prevent hip pain

Considering there are many different causes of hip pain, prevention methods will vary. Despite this, all runners should aim to run in a way that prevents hip pain. One less ailment means one less thing to worry about. The following methods should help:

Strength training

All runners should be doing strength training alongside running. Strength training builds up the muscles that help you when you run, giving you better balance and stability. It also helps prevent injuries. 

To stretch and strengthen your hips, you should focus on the gluteus maximus (the main extensor muscle of the hip) and the gluteus medius (the main muscle on the side of the hip). Lateral step ups, side steps with resistance bands and hip circles are all great exercises to try.

Rest days

One of the most important ways to prevent hip pain is to not overwork them. This means planning rest days into your training schedule as well as varying the exercises that you do. While we know you love to run, doing it every day won’t do you any favours. 

Try to find a balanced routine, with running on alternate days and filling the others with strength training, walking and, most importantly, rest. Plenty of water and the right diet will also give you enough energy to fuel you on longer runs, making injuries less likely.

Gait analysis

Every runner should get at least one gait analysis in their life. A gait analysis matches the runner’s degree of pronation with the correct shoe type. But, what has this got to do with hip pain from running?

Well, when you get a gait analysis, an expert will watch how you run and establish if you have any imbalances. For example, my left foot points outwards when I run, meaning that I need a sturdy shoe to angle it correctly. That’s just me, but it’s universally known that when something’s wrong with your feet, you’ll feel the impact of it throughout the rest of your body - and particularly your legs and hips.

So, a gait analysis will help identify whether you have any alignment issues and get the right footwear to help prevent pain in the future.

Ways to treat hip pain

Unfortunately, prevention doesn’t always stop hip pain from occurring. So, once you’ve started feeling pain and discomfort in your hips, it’s important to act quickly so you don’t do any further damage. Of course, you should book in some time with a physiotherapist or your GP to check out your pain. But these are a few ways that could help in the meantime:

Rest

This isn’t what anyone wants to hear, I know. But it’s so important. If you start feeling pain in your hips, the first thing you should do is rest. Don’t try running again until the pain has died down. Your body needs time to recover, and it can’t do that if you’re putting pressure on the damaged area.

Ice

Ice always works well after a running injury as it reduces nerve activity and swelling by reducing the blood flow around the area. For hip pain, lie down and place an ice pack on the painful area. Use ice up to five times a day for severe pain.

Stretches

Runners know how important stretching is before and after a workout. But, when you have hip pain, it can be done simply on its own to reduce pain. Try a lunge with a spinal twist, a figure four stretch or a downward facing dog to eliminate tightness and relieve those sore hip flexors.

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Did you know? Let’s Do This offers free injury protection across all its events, so if you’ve booked into an event but are worried about an injury, then you can rest easy.