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

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

1. Plank

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

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

2. Plank Shoulder Taps

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

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

3.Leg raises

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

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

4. Windshield Wipers

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

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

5. Glute bridge

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

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

6. Bicycle Crunch

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

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

7. Bird Dog

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

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

The half marathon - 13.1 miles (21.1km) of running that’s guaranteed to challenge you physically and mentally. That said, not all half marathons were created equal and every half marathon has its own challenges. From steep roads to muddy trails, one thing is clear - crossing that finish line is always a huge achievement.

While the pandemic has put a stopper on races for the past year, we’re feeling confident that their return is on the horizon - which means you can be, too. Check out some of the best half marathons in the UK, that will give you the perfect goal to train for.

Great North Run

The Great North Run is one of the most popular races in the UK - and rightly so. Combining coastlines and steep ascents, it starts in the middle of Newcastle and ends back at the famous Tyne Bridge. Expect aching calves and a real community spirit this year, as it’s the Great North Run’s fortieth anniversary.  

When: September

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Royal Parks Half Marathon

If you like your races to be visually appealing, look no further than the Royal Parks Half Marathon. Hosted by Limelight Sports, the course takes you through four of Central London’s Royal Parks: Green Park, St James’s Park, Hyde Park and Kensington Gardens. It’s a great flat run with lots to distract the eyes and take your mind off the pain.    

When: April

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Sheffield Half Marathon

For runners who prefer things a little less urban and a little more adventurous, the Sheffield Half shouldn’t be missed. It’s a hilly one, kicking off in the centre of Sheffield before climbing up to the Peak District for glorious panoramic views. Make sure you practise uphill trails before signing up, because this race will be a real calf burner. 

When: September 

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Ras Dewi Sant Half Marathon

Sticking with trails, the Ras Dewi Sant Half Marathon is great for more advanced runners after a gruelling, yet beautiful challenge. Guiding you through the Welsh countryside, it passes along the Coast Path and features beaches, mountains and bridleways. It might be tough, but trust me, the views will be worth it. 

When: March

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Leeds Half Marathon

I ran the Leeds half marathon back in 2016, and it definitely wasn’t easy. The route starts on the Headrow and ends in Millenium Square, with plenty of gruelling hills and a mentally tough long stretch at the end. But, there’s a great sense of community with friendly crowds handing out sweets and water all the way round to keep your motivation high. The incline makes it a great half for those looking for a challenge, while still being doable for less experienced runners.      

When: May

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Queen Elizabeth Off-Road Half Marathon

Set in the South Downs (one of our top UK spots for trail running), the Queen Elizabeth Off-Road Half is a truly stunning half marathon. But, with less steep inclines than the Sheffield Half or the Great North Run, this half marathon is great for runners of all levels and those looking to try out trail running. The race will see you stomping along tree-lined trails with impressive views throughout. 

When: November

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Oxford Half Marathon

If you like your races with a bit of added history then look no further than the Oxford Half. Passing Trinity College and following the River Cherwell, the Oxford half combines nature, culture and flat roads, making it a great race to aim for your PB. This half marathon is well-regarded for its vibrant, festival-like atmosphere. The popularity, however, means you’ll have to go through the ballot to get a place at this event. 

When: October

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Brighton Half Marathon

The Brighton Half Marathon is one of the UK’s highlights of the season and the sea-breeze provides some much needed respite for runners. In classic Brighton fashion it’s a real crowd pleaser, with a bubbly community spirit and lots of entertainment. Expect a fast, flat one with cliff tops, sea views and colourful beach huts, followed by a post-run splash in the sea.

When: June 

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Gaelforce Sky Run

Ok, so this one is a bit quirky. Not only is it not technically in the UK, but it’s also not technically a half marathon. The Gaelforce Sky Run takes place in the rugged wilderness of the Maamturk mountains, Ireland and, at 22km, the course is just a tad over the Half Marathon mark. Nevertheless, it looks too good to not include in this list, and we love a wildcard. With vast panoramic views of Connemara, Killary Fjord and the offshore Atlantic Oceans, this is certainly one for your bucket list. 

When: July

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Can't make any of these? Don't worry, we've got you covered on our UK half marathon category page.

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

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

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

Running Podcasts

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

Koopcast

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

Best for: The ultimate running coach podcast

The Rich Roll Podcast

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

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

Trail Runner Nation

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

Best for: Well, trail running of course

Humans of Ultrarunning

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

Best for: Zoning out on a long run

Running on Om

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

Best for: Post or pre run

Another Mother Runner

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

Best for: Recommending to your mother

Run to the Top

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

Best for: Unleashing your inner running geek

The Runner's World UK Podcast

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

Best for: Short, sharp lunch time runs

A Runner's Life Podcast

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

Best for: Realising the similarities that all runners have

Sport Podcasts

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

The Edge with Joey Barton

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

Best for: Running a PB or training for an event

The Grade Cricketer

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

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

30 for 30 Podcasts

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

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

Laughter Permitted with Julie Foudy

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

Best for: A friday afternoon run

Watts Occurring

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

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

Inspiring Podcasts

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

Desert Island Discs

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

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

Happy Place, Fearne Cotton

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

Best for: Stress relieving running after a long day

Unlocking Us

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

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

How to fail with Elizabeth Day

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

Best for: Sustained running motivation

The Makers Podcast

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

Best for: Midweek running

Business Podcasts

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

How I built this, Guy Raz

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

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

Masters Of Scale - Reid Hoffman

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

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

How I grew my brand - Piper

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

Best for: Running off the Sunday blues

My First Million

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

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

The Pitch

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

Best for: Weeknight runs - these episodes are addictive

The Venture

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

Best for: Running your own business

Best of the rest

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

No such thing as a fish

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

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

My dad wrote a porno

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

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

Getting curious with Jonathan Van Ness

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

Best for: Learning something new while running

Today in focus

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

Best for: Morning running to get your daily news digest 

The Inquiry - BBC World Service

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

Best for: A quick 5k

Grounded with Louis Theroux

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

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

Table Manners

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

Best for: Unwinding after a long run

Reply All

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

Best for: Learning something completely new while running

Radiolab

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

Best for: Running a new route and broadening your horizons

This American Life

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

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

Heavyweight

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

Best for: A nostalgic run

More Perfect 

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

Best for: Running while learning

Science VS

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

Best for: not running away from the truth

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

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

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

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

Squats

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

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

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

Plank

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

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

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

Lunges

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

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

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

Dumbbell row

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

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

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

Yoga

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

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

Press ups

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

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

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

Glute leg raises

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

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

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

When it comes to running motivation, we all wish we had it - all the time. But, while some days you’ll wake up with a spring in your step and a natural yearning to hit the roads, other days getting out of the house feels like a marathon in itself.

So, how can you find motivation on the days when you’re just not feeling it? 

1. Track your runs

It can be difficult to stay motivated when you have no idea how far you’re running. You have no times to beat or milestones to achieve. But, if you start using a running tracking app such as Strava, Nike Run Club or Runkeeper you can learn more about your performance and strive to improve. Plus, you get a record of your running history to look over whenever you need inspiration.  

2. Eat well

You might struggle to find running motivation when you eat the wrong things. Foods that are high in sugars and saturated fats can make your body feel sluggish, whereas lean meats, poultry and eggs promote bone strength and fight inflammation. You’ll find that eating well makes you feel more healthy, energetic and motivated. A delicious meal to look forward to after your run can also provide great incentive. 

3. Get new gear

Finding running motivation can be a challenge when you’re wearing the same worn-down, tattered running gear. And, not only will those holey trainers be lowering your mood, they could be negatively impacting your running performance. So, stay inspired by getting some fresh new gear that you just can’t wait to take for a spin. Never underestimate the power of a new outfit. 

4. Get out while it’s sunny

The weather can have a huge impact on running motivation. It’s hard to feel enthused about heading out in grey drizzle. A glimpse of sunshine is a rarity in the UK, so seize the day and get out in it ASAP. A run in the sun will fill you with positivity and fuel you up for the next one. 

5. Buddy up

Inspiration can always be found in friends. Committing to a social plan makes it much harder to back out, and running with a partner could add some healthy competition. Alternatively, if you’re more of a solo runner, you could buddy up virtually. Agree to run on the same day as a friend and check in afterwards for extra commitment. Most running apps also have community sections where you can join challenges and compete with other runners.  

6. Mix up your playlist

It’s hard to find running motivation when every run involves listening to the same playlist on repeat. That inspirational Destiny’s Child song sure loses its power on the fiftieth listen. So, mix up your playlist and keep it up to date with upbeat, high-energy tunes. You could also listen to a podcast or try a mission on Zombies! Run.  

7. Find a new route

The enemy of motivation is repetition. Like mixing up your playlist, running motivation can be found when you mix up your route. If you often run on trails, why not try roads? Even running the same old park the opposite way round can add variation. 

8. Follow a programme

While some runners prefer spontaneity, many find that following a programme helps them to stay motivated. A running programme tracks exactly when, where and how far you’ll run per week and, importantly, holds you accountable. It might also combine strength workouts, stretches and a larger end goal like completing a race. There are loads of programmes out there, and Emma Kirk-Odunumi has some great ones to choose from.  

9. Sign up for a race

There are few things more inspiring than a competitive race. Whether it’s a 5K, half marathon or the full 26.2 miles, an end goal provides the motivation to put one foot in front of the other. Sure, life is a little strange right now, but many competitive races are still on track to go ahead later this year. Check them out for the ultimate running motivation. 

Last updated:  18th November 2020

The COVID-19 pandemic continues to impact the UK endurance event calendar. We will keep this page updated to reflect latest developments and news from the government, sports governing bodies, and event organisers.

What is the Status of Events in the UK?

ENGLAND

Following the announcement from the UK Government on the new national COVID-19 restrictions requiring everyone in England to stay at home, except for specific purposes, participation sports events are currently suspended. See below for the latest governing body advice across the UK.

Running: England Athletics advises all outdoor competition is suspended from Thursday 5th November 2020 until at least Wednesday 2nd December 2020. Virtual Competitions are able to continue to take place. EA remains in dialogue with the UK Government and aims to publish detailed advice on how the new guidance will change in advance of Wednesday 2nd December.

Cycling: Events are temporarily suspended until at least Wednesday 2nd December. We’re waiting for further guidance from British Cycling to understand when we can expect cycling events in England to return. 

Triathlon: Like running and cycling events, triathlon events are suspended until at least Wednesday 2nd December. British Triathlon is requesting clarity and further detail on the measures and will update their guidance accordingly.

SCOTLAND

In Scotland, a system of local protection levels is in place. You can check the protection level (tier) for your area here. 

Running: Following the introduction of the protection levels, Scottish Athletics advises outdoor events are permitted to take place, provided current local guidelines are adhered to.

Cycling: Scottish Cycling advises all event organisers to consider if the event they are planning is possible within current local guidelines. Check with your event organiser to find out if your event is going ahead.

Triathlon: Scottish Triathlon advises events can take place, with a maximum of 200 people (including participants, organisers, technical officials, marshalls and medical assistance) on event day. Find more information on how the protection levels affect triathlons here.

WALES

Sport Wales advises that from Monday 9th November following the national ‘firebreak’, up to 30 people can take part in organised outdoors activities, but organisers will need to take all reasonable measures to reduce the risk of spreading the virus. Children aged under 11 and those organising the activity are not included in these numbers.

Frequently Asked Questions

When will I know what's happening to my event?

The temporary nature of the lockdown restrictions currently in place in England leaves governing bodies unclear as to when participation events will be able to resume. Hopefully, your event organiser has already been in touch with you if your event has been postponed or cancelled. If you’re still unclear, we’d advise you to bear with them as they work out the best path forward for your entry, until further guidance is published.

Can I get a refund if my event has been cancelled or postponed?

Refund and cancellation policies will vary by event so please contact your event organiser to understand what their policy is for your event. Many organisers are choosing to postpone their events, or are offering free transfers to an alternative event rather than offering a refund. However, if your event has been cancelled outright (but not postponed), you should be entitled to a refund.

Before claiming a refund, please consider the impact this may have on your event organiser. Organising events is a low-margin business at the best of times, and many organisers have already paid substantial upfront costs for their events, which they are unable to recover.

If you feel you can afford it, we would urge you to avoid requesting a refund if at all possible in order to support these events which we all love competing in so much. If everyone claims refunds, they may not be around for us to enjoy once social distancing restrictions are lifted.

Further Resources & Latest Information

UK Government Coronavirus Guidance

Scottish Government Coronavirus Guidance

Welsh Government Coronavirus Guidance

WHO Guidelines on COVID-19

WHO COVID-19 FAQs

With the mass participation event schedule coming to a grinding halt due to the Coronavirus crisis, businesses and event organisers globally have been partnering with Let’s Do This to set up virtual events to keep your training on track and the community spirit high.

The Let’s Do This Virtual Events tool allows you to see a live leaderboard, and feel connected to your fellow participants with our image gallery, where you can upload your epic finisher’s photo. To keep you up to date on events, we will be releasing our Top 5 Upcoming Virtual Events each week: 

1. Maverick Adidas Terrex X-Series Virtual Race:  20th - 27th June

Event Perks: Distance Challenge, medal, goodies, optional t-shirt

Maverick is well-regarded as one of the best trail-running organisers in the UK. Now, in the midst of lockdown, they’ve turned their arm to virtual racing. This time around, they've challenged participants to run 50km in a 7 day period. Participants can choose to run it in one go in a feat of ultra endurance, or spread it out over the week. Whichever way you decide to do it, epic race medals will be posted out after the event to all finishers; and they are offering spot prizes for those with the best on-course and finish line photos.

2. Nice Work's Midsummer Virtual Half Marathon, 10k, 5k & 1k Challenge: 20th - 21st June

Event Perks: Finisher's medal, trophies for winners, family-friendly

After the success of their first 2 virtual events, Nice Work returns with another awesome midsummer themed virtual event. With family-friendly distances, prizes for the best finish-line photos, and bespoke medals for all finishers, this is a summertime event you won't want to miss. 

3. Sportiva Cycling or Running Challenges: 26th June - 26th July

Event Perks: Distance Challenge, finisher's medal, spot prizes. 

Sportiva Events is here to keep you motivated through the summer with their running and cycling Distance Challenges. Run 100km or cycle 250km between the 26th June and 26th July, and stand to win awesome spot prizes for the epic action photos you take en route! Every finisher will receive a medal and the option to purchase a Sportiva t-shirt as extra motivation during checkout.

4. Big 5 Virtual Event Series - African Game Medal: 20th June - 20th July

Event Perks: Series event, charity fundraiser, bespoke medal, series challenge

Calling all animal lovers and passionate conservationists alike for Hermes' Big Five Virtual Event Series. The event is being run in support of conservation projects aiming to reduce the amount of animal poaching and habitat loss in Southern African game parks. 10% of proceeds will go to Save the Rhino and Tusk. Each week participants will have to run a different distance, from a 5k to a half marathon, and each week will represent a different member of the Big Five; Leopard, Lion, Buffalo, Elephant, and Rhino. Participants will receive a bespoke themed medal for each week they run, and those who complete all 5 weeks will receive a special medal and a Hermes technical buff. 

5. Not the Mourne Way Marathon: 13th - 26th June

Event Perks: Bespoke medal, challenging distances, finish-line playlist

Famous for their epic trail marathon events, 26 Extreme is bringing their Mourne Way Marathon to you - wherever you are! A great event for more seasoned runners or beginners looking for a challenge, the shortest distance available is 10km, with the longest being a 40 mile ultramarathon. Strap on your trail shoes and head for the hills, and celebrate with your bespoke finisher's medal and a buzzing downloadable finish-line playlist.

Last updated:  15th July 2020

The COVID-19 pandemic continues to impact the UK endurance event calendar, we will keep this page updated to reflect latest developments and news from the government, sports governing bodies, and event organisers.

Latest news

Triathlons are now permitted in England

British Triathlon and Triathlon England have published guidance on how to safely resume events following the UK government announcement permitting recreational sports in England from the 25th July. Events in Scotland and Wales are not yet permitted to return. Event organisers wishing to host an event in England will need to apply to British Triathlon for a license to host an event, and must prove that they will be able to host their event in a COVID-19 secure way.

https://twitter.com/BritTri/status/1282692646771798021

When will events start again?

Running Events

Recent government advice permitting recreational sport from July 25th means that we expect physical running events to begin as early as August. However, we are still waiting on formal guidance from RunBritain for event organisers wishing to host events in a COVID-19 secure way before events start returning.

Triathlons

Triathlons in England have been given the go-ahead from July 25th, but are not yet permitted in Scotland and Wales. Events will need to adhere to COVID-19 secure measures in order to obtain a licence. Make sure you check with the event organiser first.

Cycling Events

We're waiting for further guidance from British Cycling to understand when we can expect cycling events to return.

https://twitter.com/BritishCycling/status/1281688056307867648

Frequently Asked Questions

Can I get a refund if my event has been cancelled or postponed?

Refund and cancellation policies will vary by event so please contact your event organiser to understand what their policy is for your event. Many organisers are choosing to postpone their events, or are offering free transfers to an alternative event rather than offering a refund. However, if your event has been cancelled outright (but not postponed), you should be entitled to a refund.

Before claiming a refund, please consider the impact this may have on your event organiser. Organising events is a low-margin business at the best of times, and many organisers have already paid substantial upfront costs for their events which they are unable to recover.

If you feel you can afford it, we would urge you to avoid requesting a refund if at all possible in order to support these events which we all love competing in so much. If everyone claims refunds, they may not be around for us to enjoy once social distancing restrictions are lifted.

What is a virtual event?

Faced with all physical events being cancelled or postponed due to social distancing requirements, many organisers and participants have opted for virtual events instead.

A virtual event is one where everyone completes the required distance in their own time and uploads their results digitally. Many people were taking part in virtual events before lockdown due to the convenience (no need to get up early and travel!), but they have surged in popularity during lockdown as lots of physical events have switched to virtual events.

Use Let's Do This to find upcoming Virtual Events.

Further Resources & Latest Information

England Athletics Update - 10th July

Official UK Government advice on Coronavirus

WHO Guidelines on COVID-19

WHO COVID-19 FAQs