The Challenges Women Face in Running and How It Impacts Participation

Whether you’re just getting into long-distance running or trying to add a few extra miles to your regular routes, running further can feel like a major hurdle. But fear not! With the right approach, you’ll be racking up the miles in no time. Coach Lloyd Kempson has been guiding runners for years, and he’s seen firsthand how a few smart adjustments can make all the difference. He's shared with us his top four tips that helps his clients run longer, and feel stronger when upping the mileage

1. Gear Up for Success

Let’s face it: what you wear on your feet can make or break your run. As you build up your mileage, having well-cushioned shoes can be a game-changer. Shoes like the Ghost Max 2 provide the support and comfort necessary to absorb the impact your body takes on longer runs. The right cushioning helps reduce stress on your joints, preventing injury and keeping you running smoothly.

But don’t stop at shoes. Opt for moisture-wicking apparel to avoid chafing and overheating, especially when you’re out there for an hour or more. Now that we are heading into colder weather it is especially important to ensure you have the right gear to stay dry and warm so incorporating things like a wind and waterproof jacket and thermal leggings are going to keep you comfortable to go further.

2. Tap into Your Mental Game

You’ve probably heard the saying, “Running is 90% mental.” Well, it’s not far off. Mental endurance is just as important as physical endurance when you’re trying to go the distance. Training your mind to push through fatigue can help you break past the limits you thought you had.

Try breaking your run into smaller, more manageable goals. Instead of focusing on the entire distance ahead, focus on getting through the next mile or even the next landmark. Pair that with some positive self-talk—repeating mantras like “I’ve got this” or “One step at a time”—and you’ll be surprised how much further you can go. Building mental toughness can be the key to unlocking that extra mile. Often reminding yourself that just because your mind wants to give up doesn't mean your legs are ready to.

3. Patience Is Everything

One of the most common mistakes runners make when increasing mileage is doing too much, too soon. It’s tempting to want to jump from running 5 miles to 10, but that’s a fast track to injury. The key is to build up slowly and steadily. Increasing your weekly mileage by just 10% is a safe bet that gives your body time to adapt and get stronger without overloading it.

Being patient isn’t always easy, but the most successful runners are the ones who trust the process. Stick with a gradual plan, and over time, your body will reward you with the endurance and strength to go the distance.

4. Track Your Wins (and Losses)

It’s not just about miles—tracking your progress can give you insight into your overall running experience. Whether you’re using an app, a smartwatch, or a pen and paper, monitoring your runs lets you see how far you’ve come and can give you a little extra motivation on those tough days.

Look for patterns in your training: what days do you feel strongest? What conditions lead to a better run? Reviewing your progress regularly can help you tweak your routine and make smart adjustments. Plus, there’s nothing like seeing tangible proof that you’re improving over time. Every mile logged is a step closer to your goals.

If you can nail these four tips—investing in the right gear, harnessing the power of your mind, building up gradually, and tracking your progress—you’ll be well on your way to running further than ever before. It’s all about finding a rhythm that works for you and staying consistent. So, gear up with the new Brooks Ghost Max 2, get out there, and see how far your legs (and mind) can take you!

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When it comes to running, the right pair of shoes can make all the difference. But with so much technical jargon thrown around, choosing the perfect pair can feel overwhelming. Terms like "pronation," "drop," and "stack height" can leave even seasoned runners scratching their heads. With the help of Brooks, we debunk the wonderful world of jargon and help you make informed decisions about your running footwear. Whether you're a seasoned marathoner or you keep it casual, understanding these key concepts will help you to find the perfect fit for your needs. Let's simplify the world of running shoes and get you on the path to better, more comfortable runs.

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Overpronation

In episode one we learn about overpronation. Understanding overpronation is important to finding the right shoe that supports your natural gait and prevents injury. We'll break down exactly what overpronation is and show you how Brooks designs their running shoes to accommodate this style of running. Whether you're a seasoned runner or just starting out, knowing your natural gait will help you make smarter footwear choices and enhance your running experience.

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Cushioning

Next up, we dive into the world of cushioning. Discover how different cushioning technology is designed to provide the perfect balance of comfort and support, enhancing your running experience. From the soft, responsive feel to the way it protects your joints with every stride, learn how the right cushioning can make all the difference in your run.

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Trail shoes

Join us as we delve into the rugged and resilient world of trail shoes. Designed to handle the toughest terrains, trail shoes provide exceptional grip, stability, and protection. Whether you're navigating rocky paths or muddy trails, learn which trail shoes you need to ensure you stay secure and comfortable.

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Speed shoes

In this video, we explore the world of speed shoes. Discover how these lightweight, performance-driven shoes are engineered to help you achieve your fastest times. With cutting-edge technology and sleek designs, speed shoes offer the perfect blend of responsiveness and agility. Tune in to see how these shoes can give you that extra edge on race day.

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Trainer jargon

Get ready for a fun and informative session with our trainer jargon translated video! We put Brooks expert James on the spot to break down the weird and wonderful world of running shoe jargon. This rapid-fire Q&A is packed with valuable information to help you pick the next pair of shoes to elevate your runs!

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Find your perfect shoe

Hopefully you’re now equipped the navigate the world of running trainers with confidence. So what are you waiting for? Brook’s shoe finder will get you to the pair that’s right for you in just minutes

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As the warm summer weather persists, so does the challenge of running in warm temperatures. Whether you’re training for a race or just trying to stay fit, summer running requires extra preparation. Here’s a guide to help you stay cool, safe, and energized during your warm-weather runs.

1. Time Your Run Right

Timing is everything when it comes to running in the heat. The early morning or late evening hours are your best bet to avoid the peak heat. Not only are temperatures cooler, but the sun's rays are less intense, reducing the risk of sunburn and heat exhaustion.

2. Hydrate, Hydrate, Hydrate

Staying hydrated is crucial. Start hydrating well before your run and continue sipping water throughout the day. For runs longer than 60 minutes, consider an electrolyte drink to replenish the salts lost through sweat. A hydration belt or handheld bottle can make it easier to carry fluids with you.

Product Recommendation: The Karrimor Running Water Bottle is a designed specifically to fit comfortably in your hand. It has a pull-top sports cap for easy hydration on the move making it the perfect running companion.

3. Dress for Success

Lightweight, moisture-wicking clothing is a must for summer runs. Look for fabrics that pull sweat away from your skin and allow it to evaporate quickly. Loose-fitting clothes in light colors will reflect the sun's rays and allow your body to breathe. Don’t forget a hat or visor to shield your face and sunglasses with UV protection to protect your eyes.

Product Recommendation: The Hypercraft Sunglasses are designed for runners, offering no-slip, no-bounce performance with polarized lenses. They provide complete full-spectrum UV protection and come in a variety of stylish colors.

4. Slather on the Sunscreen

Sunscreen is non-negotiable when running in the summer. Opt for a sweat-resistant, broad-spectrum SPF 30 or higher, and apply it liberally to all exposed skin. Reapply if you're out for a long run or sweating heavily.

Product Recommendation: The Neutrogena Ultra Sheer Dry-Touch Sunscreen offers broad-spectrum protection in a lightweight, non-greasy formula that won’t clog pores. It's water-resistant for up to 80 minutes, making it ideal for sweaty summer runs.

5. Adjust Your Pace

Heat and humidity can slow you down, and that’s okay. Listen to your body and adjust your pace accordingly. It’s better to run slower and complete your workout than to push too hard and risk overheating. If necessary, incorporate walk breaks to keep your heart rate in check.

6. Fuel Right

Your body needs extra energy to cope with the heat, so don’t skimp on your pre-run fuel. A light snack rich in carbs, like a banana or a handful of pretzels, can give you the boost you need without weighing you down. After your run, replenish with a mix of protein and carbs to aid recovery.

7. Consider Cooling Gear

Cooling towels or neck wraps can provide relief on particularly hot days. These items are designed to stay cool when wet and can help lower your body temperature. Simply soak them in water before your run and drape them around your neck or shoulders.

Product Recommendation: The Mission Cooling Towel stays cool for hours when wet and can be worn around your neck or head for instant relief from the heat. It’s perfect for keeping your body temperature down during and after a run.

Running in warm temperatures can be challenging, but with the right preparation and gear, it’s possible to stay safe and enjoy your training. Listen to your body, stay hydrated, and don’t forget to reward yourself with a well-earned cool-down treat!

Autumn race season is almost here, and whether you're doing something completely new or looking to shave seconds off your personal best, now is the perfect time to fine tune your training. To help you get race-day ready, we caught up with Olympic Heptathlete Chari Hawkins, who shares her top tips for maximising your training. Plus, we’re excited to introduce the newly launched Brooks Hyperion Max 2—a shoe designed to make fast feel good.

Q: As an athlete that competes across multiple distances and disciplines, how do you train to ensure you can perform at your best? 

Being a Heptathlete throws a lot at you – hurdles, high jump, shot put, 200m, long jump, javelin, and the 800m. That means my training needs to be versatile to accommodate for each one of the events. However, there is a core part of my training that stays consistent! Drills.

Doing proper warm-up drills are so good for the body, running longevity and overall performance. It doesn’t matter where you are on your running journey, they are the secret weapon in your training arsenal. Drills may seem simple, but they build muscle memory, improve form, and prime your body for efficient movement. Whether you're a seasoned competitor or a first-time runner, incorporating drills into your routine will pay off big time on race day.

Q: How much do you taper for races? What does race week look like for you?

Race week is all about fine-tuning. Yes, I taper down on training volume, focusing on peaking for the race, keeping my body loose and ready to explode. It's a balance between staying sharp and not overdoing it on the track and in the weight room. Physical therapy is also crucial so I can show up on race day ready to go.

Q: How important is it to have a rotation of shoes for training and racing?

Using a variety of shoes has helped me stay healthy and enabled me to be more consistent with my training. Different shoes offer different benefits – some prioritise cushioning, others responsiveness. It helps prevent overuse injuries and keeps my training fresh.

My current go-to is the new Hyperion Max 2. It gives me impact protection and relief on my hips, knees. Shins and feet due to the amazing cushioning and support. Having a quality shoe is so important for any runner - staying healthy is the biggest advantage that you can have. 

As I do seven events being able to pick out a pair of shoes that is suitable for my specific training session, whether it is speed, endurance, jumping or weight training. The rotation of the shoes allow me to get the most out of the workout. 

Q: What is your morning routine for race day?

My goal is to always keep it the same. My focus is on staying consistent with what I do each morning before practice so that the competition feels the same as how I practise. Mornings are all about setting the right tone. Early wake up, at least 3.5 hours before I compete, grab a healthy breakfast packed with protein to fuel my body, and drink plenty of water/electrolytes. 

I get to the competition and warm up with my trainer for about 30 minutes before I hit the track and start getting ready for my first event, the 100M hurdles, roughly 1 hour before race time.

Q: Finally, what’s your one golden mantra you say to yourself when you’re standing on the start line waiting for the gun to go?

Here are a couple:

1. It doesn't have to be perfect to be good. 
2. See - Feel - Trust. (see yourself do it, feel yourself do it, trust yourself to do it!)

Final thoughts

As you prepare for your autumn races, remember that preparation is key to success. With the expert advice from Chari Hawkins and the fast and protective design of the Brooks Hyperion Max 2, you have everything you need to make this race your best yet.

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Running is often described as a solo sport, but for many, it’s the sense of community and belonging that turns a casual jog into a lifelong passion. That’s certainly the case for the founder of "Runners and Stunners," a London-based running club dedicated to inclusivity and empowering women of all paces. We spoke with Jenny Mannion the creator of the group about the journey behind the club’s creation, the importance of creating a community where everyone feels welcome (no matter their pace) and how she is inspires women accross the UK to get out and run.

How did you first get involved in the running community?

When I first started running, I really wanted to try out some London run clubs, so I was going to some quite frequently. However, I struggled to keep up with everyone else. I started posting running content in April 2023, which was when I truly began to connect with the broader running community. This journey of finding my place within the running world has been both challenging and incredibly rewarding.

Have you always been passionate about running, or was there a specific moment that sparked your love for it?

So, in lockdown, someone challenged me to run a 5k. I did it and hated it. I often used running as a tool to lose weight when I was younger, but I hated every second. In 2021, I started a new job with a lot of fitness professionals, and one in particular loved running. I thought he was mad, but he took me to my first club. Later that year, I ran a half marathon but gave up straight after. In April 2023, I was at CrossFit, really not enjoying it, so I went on a 3k run and decided I wanted to do something epic. I signed up for an ultramarathon and started training straight away. The long, slow runs during my ultra training were where I really found a passion for it.

What was the initial response when you first launched the club, and how has it evolved since then?

So, I never really “launched” the run club. When I first started running and posting content about it, a lot of people told me my pace seemed familiar to them. I was really struggling to keep up at other clubs, so I thought I should host a run. I put out a reel asking if anyone fancied a run. The first run club, around eight people showed up, and I loved it, so I did it again the week after and the week after that.

We have evolved so much since then. We have a team of ambassadors to assist on the runs, and we’ve worked with some major sportswear brands like Lululemon and Gymshark. The run club has grown to nearly 8,000 members on the Strava group, and we see turnouts like 300 women showing up weekly.

Runners and Stunners is focused on inclusivity and encouraging women and girls who may not run at a fast pace. Can you share more about why this mission is important to you and the club?

This is really important to me because I was that girl at the back, losing everyone, gasping for air, and struggling so much. I know what it’s like. Run clubs I’ve found in London tend to have their slowest pace be 6:00 min per km, yet the average pace for a woman to run a 5k is over 7 mins per km. So I believe there is a huge blocker in getting more females into the sport. Also, knowing that running slower than a 6:00 min pace is actually normal is crucial.

When people accept this and find a community they feel like they belong in, it encourages them to continue, sign up for races, and feel the joys we all feel from races and achieving our goals.

We are also constantly shown the best of the best online, with brands, etc., and I think it’s important to have that representation of what most of us are doing, which is what I really strive for with Runners and Stunners!

How do you create an environment that supports both new and experienced runners in your club?

I think it’s important to be super transparent with the pace. For example, people that have been coming to the run club for a while may have gotten a little faster but still come to the club for the social aspect and to enjoy themselves. As a leader, I think it’s important to understand we can’t please everyone, and when we are transparent with what the run is, people can decide what is best for them.

I also think with the messaging put out by myself and Runners & Stunners, super experienced runners may decide it’s not for them, and that’s okay. As long as everyone has an environment to thrive in, that’s what matters most.

Can you describe the community vibe at Runners and Stunners? What makes it different from other running clubs in London?

The vibe at the run club is so supportive, sometimes a little wild in the best way. Running through London, we’ve almost become a tourist attraction with people cheering for us and us cheering back, and everyone is just having such a good time. I think the main reason we’re different is because we truly don’t care about the pace. We take stops and whatever we need—the focus of the run is to be able to chat and enjoy it.

We are also female-only, which I think makes us different. A lot of social media trends have made out like people should go to run clubs to find dates, but a lot of people don’t want that—they want to exercise in a comfortable environment.

What have been some of the biggest challenges you’ve faced in running the club, and how have you overcome them?

The biggest challenge has been learning how to manage such a big group running through central London, and I have definitely benefited from other members of the running community in similar situations to me. I find when I reach out asking for advice on the best way to handle things, people are super helpful, and the running community just wants to help each other.

Can you share a proud moment or achievement for Runners and Stunners that stands out to you?

A standout moment for me was the first big week of runners coming. We went from 20 runners to 150 in a week. It was this moment that made me believe I had something really special and something that was really needed in the running community.

With so many women & girls across the UK inspired by what you're doing what are your future goals for Runners and Stunners?

I want to grow Runners & Stunners around the UK. We recently launched in Bristol, and I’m currently navigating how to expand! Having the club in lots of different places around the UK would be really amazing while I focus on the London club as a real long-term goal.

I’d also love to have cheer zones at different major races in London, start going on international trips to run races—the sky is the limit, I guess! I definitely envision us being the biggest female running community in the UK. Hopefully, within the next few years, we’ll have several locations all around the UK!

What advice would you give to anyone hesitant to join a running club?

My best advice would be to know so many others are in your situation—scared to go—and it’s actually completely normal to feel really nervous showing up to a run club alone. In my run club and the other run clubs in London, I find most people actually show up alone and are in such a similar boat.

Putting myself out of my comfort zone with run clubs has given me an entire friendship group and so many opportunities, and it’s so worth it!

You’re currently training for the NYC Marathon. Do you have any tips when it comes to training motivation?

My best motivational tip is not to rely on motivation to get you out the door. Plan your runs like they are meetings in your diary. Show up, have a good time, and the feeling on race day—knowing you’ve done what you can—is like no other, and you’ll be so proud of yourself!

Do you have a dream event—either one you want to take part in yourself or one that the Runners and Stunners crew can do together?

My dream event was actually the New York Marathon, so I’m very grateful this is happening. I’d love to run London at some point, as this is the city that made me fall in love with running. I’d love for the Runners & Stunners crew to be able to do London, as I can imagine it will be so special for everyone.

The journey of building Runners and Stunners has been nothing short of inspiring. From overcoming the struggles of keeping up with other clubs to creating a supportive, inclusive space for women runners, it’s clear that the community has found something truly special. As the club continues to grow and evolve, one thing remains certain: the heart of Runners and Stunners lies in its commitment to making every runner feel like they belong, no matter their pace. With exciting plans on the horizon and a vision to expand across the UK, the future looks incredibly bright for this remarkable community.

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How to start tri training as a Runner

The second in our series with Pro Triathlete turned Coach, Colin from APB coaching shares everything you need to know if you are thinking of getting into Triathlon from training to equipment. This is the ultimate beginner guide to all things Tri!

For runners getting into triathlon you´ll be pleased to know that whilst you may have to compromise the amount of running you do to fit in the swim and bike this doesn´t necessarily mean your run fitness will take a hit - if anything it will improve. Try to view triathlon as one sport not three, so the aerobic and strength gains from the swim and the bike will spill over to your running. 

If you currently run 3-5 x per week you may reduce this to 2 runs initially while you build up the swim and bike element. Try to view intensity as a whole over the week, so if you are training 6 x per week now, 2 more intense sessions over the week across all 3 disciplines will be enough. After all triathlon is a strength aerobic sport so c80-90% of the training needs to be at a conversational pace to build the engine!

To save time you can group sessions, such as a 30min easy run into a 30min swim. If swimming is new to you, frequency is important so an approach of 3 x 30min a week can work well. Keep repetitions short and focus on one aspect of the stroke at a time. No matter how big your engine, efficiency in the water is key, and whilst swimming will be the smallest proportion of the race, do not underestimate the energy cost and knock-on effect to bike and run! 

Since swimming and biking are non-impact they off the runner a far less risk of injury and therefore a more consistent training regime. In order to unleash your running, really focus on getting strong in the swim and on the bike and you´ll be amazed how well you can run off little run volume!

What equipment do I need?

• Get fitted for a Bike before you buy

Before you think about buying a bike get a bike fit first! A bike fit is a great start to ensure you are in the correct position, using the right muscle groups, and improving your comfort. The fit will dictate which bike size and brands are best suited to you. Whilst this is an upfront cost it will save you in the long run! The difference in speed from an entry-level road or time trial bike to a top-end one is marginal, but the difference in your position on the bike is huge since c80% of the drag into the wind is you! Improving your posture and frontal area on the bike is free & likely the best return on investment when it comes to speed. 

• Find a Shoe that works for you! 

As for the run, running shoes are individual so try to avoid the ´marketing´ as best you can. If you are comfy in your current shoes with no niggles we would advise to stick for now. Most shoes can handle c500-700km of wear before you´ll need a new pair so getting a couple of the same pairs can work well to rotate the wear rate as you go. Comfort and feeling are key here. If you are really unsure and have past injuries it would be worth getting a physical assessment with a physiotherapist to check what shoe is most suitable for you.  As for a watch, an entry-level Garmin to measure pace will do the job here! 

• Pull buoy & paddles are your new best friends

As for swimming, a pull buoy and small paddles are a good start. The pull buoy can help your body position and breathing so you can isolate other parts of the stroke and can help mimic the position you´ll be in a wetsuit for when you are racing. Paddles will enhance your feel & awareness in the water and over time your power in it. Start with small paddles, to begin with so they do not impact your cadence or aggravate your shoulders. If you are a beginner swimmer it would be worth investing upfront in some lessons to improve awareness in the water or ask a friend to film you above and below the water so you can start focusing on one aspect of the stroke at a time. Turning the unconsciously incompetent - conscious! 

Which Race should I sign up for?

For your first triathlon, pick a short distance at first. Triathlon can be time-consuming so starting with a Sprint or an Olympic distance is a good test to see if you can fit the training into your schedule sustainably before approaching the longer distances. We also advise picking a local race to start with, this takes out the logistics, cost, and stress of travel leading up to the event.

Getting started in triathlon doesn't have to be overwhelming or expensive. By focusing on the essentials and approaching your training as a cohesive whole, you can set yourself up for success in this rewarding sport. Whether you're a seasoned runner or completely new to multi-sport training, these tips will help you navigate the journey ahead. If you have any questions or need further guidance, don't hesitate to reach out to Colin—he's here to help you every step of the way.

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Trail running isn’t just about ticking off miles or maintaining a set pace; it’s an adventure that takes you through some of the UK’s most beautiful and less-travelled paths. We’ve partnered with Brooks Trail Running Collective and consulted Let’s Do This trail enthusiasts to bring you the best spots, from popular areas to hidden gems. Whether exploring ancient forests or rugged coastlines, lace up the all-new Cascadia 18 – the perfect do-it-all trail shoe – and discover all four corners of the UK.

Esme is the Queen of the trails in our office! She loves to explore the beauty of the English countryside on long runs. Her favourite place to run is the North Cornish Coastal Path.

Lulworth Cove, Jurassic Coast

Lulworth Cove on the Jurassic Coast is a UNESCO World Heritage site known for its unique geological formations and stunning coastal views. The trail running routes here offer a mix of rugged cliffs, sandy beaches, and lush green hills. Running along this ancient coastline is like taking a step back in time, with every stride revealing more of its natural beauty, perfect for escaping the crowds during the school summer holidays. 

• Strava route: https://strava.app.link/0vw6EzVPHLb 
• Routes range from: 8k-21k

Rhossili Bay, Wales

Rhossili Bay, with its expansive sandy beaches and dramatic cliffs, is a gem of the Welsh coastline. This trail combines the best of beach and cliff running, offering stunning sea views and fresh coastal air. The route from Rhossili village to Worm's Head and back is particularly popular, providing a mix of flat beach stretches and more challenging cliffside paths. The natural beauty of Rhossili Bay makes every run here a visual feast, perfect for those looking to combine their love of running with breathtaking scenery.

• Strava route: https://www.strava.com/routes/3254060508198463042e 
• Routes range from: Around 5k

South Gower Peninsula, Wales

The South Gower Peninsula is a hidden gem for trail runners seeking dramatic coastal scenery and challenging terrain. With its rugged cliffs, sandy beaches, and lush green landscapes, this area offers a variety of routes to explore. The coastal path from Rhossili to Oxwich Bay is particularly popular, offering stunning sea views and a mix of terrains that keep every run interesting. 

• Strava route: https://strava.app.link/5xbZZg0QHLb 
• Routes range from: 7-8k

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Rob is a designer at LDT and our resident trail expert! He loves to take in epic landscapes and a run in the mountains when given the chance!

Holy Island, Northumberland

Holy Island, also known as Lindisfarne, is a tidal island off the northeast coast of England. Accessible only at low tide, this island offers a mystical running experience. The trails here are relatively flat but offer stunning views of the surrounding sea and the historic Lindisfarne Castle. The peaceful atmosphere and the unique setting make it a truly special place for a trail run. 

• Strava route: https://strava.app.link/axlLZxuQHLb 
• Routes range from: 5-10k

Rutland Water, East Midlands

Rutland Water is one of the largest artificial lakes in Europe, surrounded by beautiful rolling countryside. The trail around the reservoir offers a flat, scenic route perfect for long-distance running. The well-maintained paths, picturesque views, and the tranquil setting make it a popular spot for trail runners looking for a peaceful and enjoyable run.

• Strava route: https://strava.app.link/DutNBHzQHLb 
• Routes range from: 7-24k
  

Frensham Common, Surrey Hills

Frensham Common in the Surrey Hills is an area of natural beauty with a mix of sandy trails, heathlands, and wooded areas that is just a short train journey from London! The diverse terrain and the serene environment make it a great spot for trail running. The well-maintained paths and the beautiful scenery provide a perfect escape from the hustle and bustle of everyday life.

• Strava route: https://strava.app.link/xyXAlJNQHLb 
• Routes range from: 5-8k

Trail run enthusiasts and members of the Brooks Collective Leeanne and Helen both love to explore the beautiful Scottish countryside!

Pentland Hills, Edinburgh (Helen, Brooks Running Collective)

Helen, Brooks Running Collective member, suggests heading to the Pentland Hills next time you’re in Scotland. Just outside of Edinburgh, the Pentland Hills offer a variety of trails that cater to all levels of runners. From gentle slopes to challenging ascents, these hills provide endless options for exploration. Routes like the Rob Roy Way and the Great Trossachs Path near Callander offer some of the best sections for trail running, combining scenic beauty with a good workout. Head into Edinburgh afterwards to walk the cobbled streets with a pastry. The perfect cool down. 

• Alltrails Routes: https://api-v5.alltrails.com/parks/scotland/edinburgh/pentland-hills-regional-park 
• Routes range from: 6-12k

Bennachie, Aberdeenshire (Leeanne, Brooks Running Collective)

Bennachie in Aberdeenshire is a local favourite for trail runner and Brooks Running Collective member Leeanne. Offering everything from short 5k routes to ultra-marathon distances, the hill provides a mix of terrains, from forest paths to rocky ascents, ensuring a diverse and exciting running experience. Additionally, the nearby coastal paths along the Moray Coast and Forvie Nature Reserve offer stunning seaside trails that are perfect for runners seeking a change of scenery. 

• Alltrails Routes: https://api-v5.alltrails.com/parks/scotland/aberdeenshire/bennachie-forest 
• Routes range from: 6-20k

Professional Triathlete turned Coach Colin Norris is here to share his journey within the world of triathlon in our new series Take on a Tri, where Colin will be sharing everything you need to know about Triathlon from 'how to balance life and training' to 'how to best minimize your chance of injury'. Before we jump into the series we wanted to get to know more about Colin's journey in the world of triathlon, what he learned during his time competing around the world, and what made him transition to the world of coaching

When did your love for sport begin?

Growing up, I was a runner, mainly competing in track and cross country. Unfortunately, I was in the same cohort as Mo Farah, who won every race there was! After some troubles with injury, I transitioned from running to swimming in my late teens before leaving sports entirely until I entered the world of work in my early 20s.

What brought you back to sports and ultimately led you to triathlon?

As soon as I started working and tried to sit down for longer than 5 minutes, I quickly realized I needed to burn off some excess energy. I rejoined my childhood track group at Blackheath Harriers in South London. Soon after, by pure chance, I met Trevor Simmons, a sports massage therapist who had already caught the triathlon bug. Given my running and swimming background, Trevor suggested I give triathlon a try!

How did you first manage the transition to training for a tri?

Trevor and I quickly formed a close bond, and he offered to coach me for free with the aim of racing the London Triathlon in 2011. We trained intensely for six months, and although short on cash, I managed with the cheapest bike and borrowed gear from Trevor (luckily we were the same size). I finished 2nd overall, which buoyed my enthusiasm for the sport. We immediately booked future races, and my fire for triathlon was lit.

When did you decide to pursue triathlon professionally?

After finishing 3rd in my age group at the amateur World Championships the following year, I started to believe that with more time to train and recover, I could be faster and maybe even transition to the pro ranks. However, as my training increased, my work performance declined but fortunately, my manager supported my decision to leave corporate life and pursue professional triathlon.

How did your first professional season go?

At the end of 2012, I quit my job, took a loan from my mom’s partner, and moved to Lanzarote where Trevor was based. Despite his warnings about the loneliness and financial difficulties, I relied on naivety, belief, and enthusiasm to get through those tough early years. Trevor and his friend Alan Ingarfield set my training for the following season, using an unorthodox approach to keep it fun. This included long hikes with kettlebells, sea swims without goggles, and running up and down volcanoes. Living on £10 a day, I was wholly committed to triathlon. The 2013 season involved racing 70.3s in Europe with varying success and many mishaps, but ended on a high note with a 2nd place at the National Champs in Scotland, securing my pro license.

Were there any challenges you faced transitioning to Pro?

Reality set in quickly as I ran out of cash and moved back to London, taking various jobs to support my training. During this time, I started coaching a few athletes, building on everything Trevor had taught me. With further mentorship from Mike Trees and Luc Van Lierde I was able to join the ITZU triathlon team, a Belgian professional team that Luc was coaching at the time. This gave me access to all of the resources I needed to really focus on racing to my full potential.

Can you share some highlights from your professional career?

In 2018, I had my best season yet, with five top-6 placings, competing against top athletes like Ali Brownlee, Javier Gomez, and Jan Frodeno. My professional racing career concluded at Ironman Israel in 2022. Though I didn't win a major race, I was considered one of the fastest runners in 70.3, with over 30 top-10 placings at the professional level.

How did you transition into coaching full-time?

I set up APB Coaching in 2015, building on my mentorship from Trevor, Mike, and Luc. My goal is to help athletes get the best from themselves while managing the competing demands of their family and work life. We've built a network of top practitioners in nutrition, physiotherapy, bike fitting, sports psychology, swimming, running, and strength training to support our athletes, from first-timers to National and World Championship medalists.

What can the LDT Community expect from the Take on a Tri series?

I'm here to answer any questions and educate the audience about all things triathlon. Drawing from my experience as both an amateur and professional athlete, as well as a coach, I aim to provide insights and support to help you achieve your triathlon goals. Whether you're a beginner or an experienced triathlete, I'm excited to be part of your journey and help you succeed.

Quickfire Questions

1. Favourite event you’ve ever done

Alp d’ Huez long course triathlon 

2. In one word what motivates you?

doubt 

3. Favourite hype-up song for training?

Bicep - Glue 

4. Trainer of choice 

new balance fresh foam 1080

5.  Favourite pre or post-workout snack?

Jacket potato cheese & beans

Training for my first ultra-marathon has been a transformative journey, full of valuable lessons and unexpected joys. From embracing early bedtimes to prioritizing recovery baths, I've learned to balance a demanding schedule with the physical and mental demands of ultra training. If you're considering this incredible challenge, prepare for an adventure that will test and reward you in ways you never imagined. 

You will be tired a lot of the time.

• Training for an ultra puts your body through a lot. Coupled with a demanding job, a 9pm bedtime became non-negotiable for me to be able to perform well.
• Recovery baths with Epsom salts on weekends have been essential, along with yoga sessions after my long runs so I can still (just about) touch my toes.

You will need to change your diet - protein is your friend.

• Following a 90% vegetarian diet, I struggled to get enough protein. Protein shakes have helped me feel fuller for longer and aid recovery. The best (or least bad tasting) ones I've found are from Form and Huel Black Vanilla flavor.
• While I love baked goods, I didn’t want to rely on them post-runs. Greek yogurt with berries and some peanut butter became a handy go-to snack.

You can’t do it all. And that’s OK.

• You’ll miss social events, have to go easy on the booze, and prioritize early bedtimes over watching the latest Netflix craze since you'll need to squeeze in long runs before work.
• I stripped down my daily life to work, exercise, and rest/chill time. After long runs, weekends left me exhausted, so I only arranged a few low-key social events. It’s not forever, and my friends have been really supportive of my goals.
• As your training progresses, your body adapts and it does get easier.

It pays to make your runs more enjoyable:

• Listen to podcasts you love.
• Go on runs with friends, your partner, or a family member.
• End your long weekend runs somewhere great. Gails Dulwich has been a staple and has taken an embarrassing amount of my paycheck every month.
• Make sure you mix it up!

You don’t need to stick rigidly to the training plan.

• Strength training twice a week has been a key component of my regimen.
• I also use a Peloton bike for cross-training.
• In my opinion, my dedication to strength training was one of the key reasons I was OK on race day and I’ve been able to stay injury-free.

Your body will change.

• Your feet, for starters, will suffer (I’ve lost three toenails and counting). I look at them fondly as battle scars (and thankfully, I have a very good local pedicure spot!).
• My legs and core have never been stronger!

Gear I found really helpful:

• A range of trainers, including cushioned ones and good trail shoes.
• A running vest is KEY. I highly recommend the Salomon vest for its options to carry fluids in a camel pack as well as bottles, plus lots of pockets for snacks.
• Good running socks - your feet go through a lot. Treat them well.
• Epsom salts - as mentioned, they became part of my post-long run ritual every weekend.
• Snacks you enjoy and can eat while running - I refused to ‘endure’ taking on that many calories with things I didn’t enjoy eating. This should be something you look forward to on your runs so find fuel that you like to eat!! 
• Running sunglasses - they might be a placebo, but they make me feel like I look the part.

On race day…

(FYI, I did Race to the Kings - a 50km coastal loop and could not recommend it more to anyone trying out an ultra for the first time.)

The saying is so true: If you want to go fast, go alone, but if you want to go far, go together.

Remember to enjoy the experience! 

• Ultras have much less of a time pressure compared to road races I’ve done previously, and for good reason. You are already superhuman for tackling a distance of this magnitude—you don’t need to prove anything else.

Enjoy your surroundings!

• Most ultras are set in epic scenery, and there were several times we just stopped to take in the view, snap a pic, and then crack on!

The community will carry you.

• I absolutely loved how friendly everyone was. People were chatting with one another, the volunteers were incredibly supportive, and while the route wasn’t packed with crowds, the pockets of people cheering us on felt much more personal and truly spurred me on.

For anyone who I’ve convinced to sign up for an ultra, GOOD LUCK!! It’s such an incredible experience and something you will look back on in later years with immense pride.

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