The Challenges Women Face in Running and How It Impacts Participation

Let’s be honest: are your running shoes tailored to support the individual needs of your feet? If you fall into the majority of runners who answer “no”, you’re in the right place (and the secret is between us). Here, we explain all you need to know about finding the right support for your feet. From arch types to pronation styles, here’s a masterclass in getting more out of your running.

What’s my arch type and how does it affect my running?

Although everyone’s feet are different, they generally tend to fall into one of three categories: low, medium and high arches.

• Low arch (or flat footed). Low arches can be prone to instability. The ankle may collapse inward, causing alignment issues that might affect the hips and knees. This arch type requires supportive running shoes for stability.
• Medium arch. Medium arches tend to be strong and flexible. They hold enough power to tense and relax when balancing on uneven terrain. They also boast enough flex and recoil to allow for optimum shock absorption when moving forward.
• High arch. This kind of arch can limit movement, without the right pair of supportive running shoes. There’s often not enough flex recoil to act as shock absorption and balance for the body, which can place stress on the ankle, shins and knees.

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Determining your arch profile with “the wet test”

Though we always recommend a professional gait analysis to determine your arch profile, there is an at-home test that gives you a good clue. Please note that this at-home tip should only be used as a guide.

1. Dunk one foot into water. Nobody ever runs on both feet at the same time, so it’s best to do this – literally – one step at a time.
2. Place it flat in a natural pose. Choose somewhere that will show a wet spot. Pavement or paper both work well.
3. Analyse your footprint. If you can see your whole foot in the wet print, with a wide middle part, this suggests you have low arches. If the middle of your footprint looks like a thin line that connects the heel to the ball of your foot, this is a sign of high arches. If the middle of your foot looks half filled in, you probably have medium arches.

For a professional gait analysis that’ll give you a full, 360° view of your running style, you can head to a Brooks’ retailer, including Runners Need stores. An expert gait analysis will take into account your running style, goals for the future and any events you have planned.

Underpronation, overpronation and neutral pronation

Another important element to consider when picking the right running shoes, is your pronation style. Pronation refers to the way your foot strikes the floor when you run. Does it roll inwards, outwards, or stay in a neutral position?

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Runners with overpronation‍

Did you know that 70% of runners overpronate? If you’re one of them, this means that as your foot hits the ground, it rolls inwards a lot. In the process, the inner edge of your foot takes all the weight – rather than it being centred on the ball of your foot. Overpronation is most common in runners with low arches or flat feet. 

Best shoe for overpronation: Adrenaline GTS 23

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Runners with neutral pronation

Neutral pronation is usually seen in runners with “normal” sized arches. When running, the foot lands on the outer edge first, then rolls inwards with control. Weight is distributed evenly.

Best shoe for neutral pronation: Ghost 15

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So whether you’re a seasoned runner, or picking up your first pair, it’s important to select the right shoe for you! Head over to the Brooks site to learn more, or head down to your local Brooks retailer for an in depth gait analysis.

Your TCS London Marathon 2024 itinerary

London is bursting with must-visit hotspots all-year round, but the city really comes to life during marathon weekend. With the weather beginning to warm, gardens in full bloom and restaurants and bars alive with electric atmospheres, now’s prime time to explore the city at its finest. The team here at Let’s Do This have compiled the best places to eat, drink, be entertained – and of course, get prepped for the marathon itself.

Where to caffeinate 

Need a morning pick-me-up? That spring in your step starts here. 

• WatchHouse, various locations. Sourced from around the world in line with the seasons and crafted in South London, WatchHouse brews up quality coffee from bean to cup. 

• Monmouth Coffee Company, various locations. Located in Covent Garden, The Borough and Bermondsey, Monmouth Coffee Company are champions of coffee roasting and retailing. Heads up: for takeaways, you’ll need your reusable cup.

Best places to drink

Our top two pubs for pre-marathon gatherings and post-race toasts.

• The Devonshire Pub, Denham Street. Perfect for a pre or post-race drink, particularly if you like Guinness – that’s what The Devonshire is famed for. Plus, if you’re feeling peckish, you’ll find homemade bar food from the in-house butcher and bakery and an upstairs restaurant and grill.

• The Crabtree, Fulham. Retreat from the hustle and bustle of the city centre to soak up the picturesque sights of the River Thames. Nestled between Hammersmith and Putney bridges, The Crabtree is a family-friendly pub that’s notable for its iconic views. Revellers love the sun-soaked beer garden on good-weather days. 

London’s hottest dining destinations

Worked up an appetite? You’re in the right place. London is home to a cultural melting pot of top cuisine. Perfect for a post-marathon celebratory meal.

• KILN, Brewer Street. Think noodles and Thai-inspired dishes, cooked using wood-burning ovens and grills. Book seats in the basement for up to six people or, for walk-ins, keep an eye out for seats at the ground-floor counter to watch the chefs at work.

• Berenjak Soho, Romilly Street. A dining experience with a difference. Immerse yourself into Iran’s rich cultural history at Berenjack. Inspired by the hole-in-the-wall eateries that line the streets of Tehran, expect Persian dishes, sharing plates and chargrilled kebabs. 

• Zephyr, Notting Hill. Enjoy casual dining, inspired by Grecian culture. The blend of delicious food and a late-night bar makes Zephyr a great venue for post-marathon debriefs and celebrations with friends. 

Bakeries and delis

For lunch, a snack or a sugar-laden sweet treat, London’s little black book of bakeries always rises to the occasion.

• Arôme Bakery, Mercer Street. One for the sugar-seekers. If you like the sights and smells of a traditional French patisserie, a trip to Arôme must make it onto your itinerary. Amidst the classic croissants and pain au chocolat, you’ll find Arôme’s signature offering: honey butter toast. Ooh la la!

• Buns From Home, various locations. As the name suggests, these buns were originally made from home (during lockdown), and have since made it to Notting Hill, Sloan Square, Hammersmith and Victoria – to name just a few. This takeaway raises the game when it comes to croissants, buns, cakes and homemade bread. 

• Boxcar - The Baker and Deli, Wyndham Place. This bakery and deli welcomes everyone – including our furry friends. It’s the perfect pitstop for a sandwich, wrap or sweet treat. 

Carb load in luxury 

Whether you’re fuelling your run or carbing-up to be a supportive spectator, is it even TCS London Marathon weekend without pasta?

• Bancone, various locations. With locations in Covent Garden (awarded a Michelin Bib Gourmand 2020-2024), Soho and Borough Yards, Bancone’s pasta is freshly handmade, every day. Relax into the informal atmosphere as you enjoy award-winning pasta dishes. Chef’s kiss.

• Lina Stores, various locations. The fresh pasta steals the spotlight at Lina Stores – an extension of the successful delicatessen. Also serving up antipasti, dolci and secondi, expect your carb-loading escapades to temporarily transport you to Italy before you’ve even made it to the TCS London Marathon. 

• Luci, Covent Garden. London’s first Italian dining bakery. Carb-loaders, head upstairs for the sit-down menu, which features fresh pasta and Italian classics. Bellissimo. 

What to do during TCS London Marathon weekend 2024

Soak up the marathon weekend atmosphere, without tiring yourself out before the big day. 

• Visit the LME Expo. Ready to get into the marathon mindset? Then head to the LME Expo. Here, you can pick up your bib, soak up the atmosphere, meet with fellow runners and check out the stalls of amazing brands who will all no doubt be keen to support you. 

• Explore London in bloom. From Hyde and Regent’s Park to Battersea and Greenwich, the TCS London Marathon always takes place against a backdrop of beautiful scenery. We love Hampton Court Palace’s Tulip Festival. Here, over 100,000 tulips will be bursting into bloom across 60 acres of richly-coloured royal gardens.

• Enjoy a West End show. London’s West End is home to some of the best performances in the world. During TCS London Marathon weekend 2024, Sir Ian McKellan is starring in Player Kings at Noël Coward Theatre. 

From your first coffee to that final celebratory meal, we hope our TCS London Marathon weekend itinerary helps to enhance your time in London. Whether you’re here to run the marathon, or to cheer from the sidelines as a spectator, you’re in for a memorable weekend. Enjoy!  

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The Spectator's Guide to the TCS London Marathon 2024 

On Sunday 21st April 2024, the UK capital will once again be playing host to the world-famous TCS London Marathon – an event that’s become a popular fixture in the sporting calendar since the inaugural race on 29th March 1981. We’ve covered the route to a perfect marathon weekend with places to eat and drink and what to do and see, here. For race day itself? Here’s some handy pointers for cheering your friends and loved ones on from the sidelines. 

Where does the TCS London Marathon route start and finish?

The 26.2-mile TCS London Marathon route starts south of the River Thames at Blackheath, passes through Greenwich and crosses the river, over Tower Bridge. It continues through central London before runners cross the finish line in front of Buckingham Palace. So, where are the best places to enjoy the sights and soak up the atmosphere of this globally-celebrated event? It all depends on the kind of experience you’re after. 

Popular TCS London Marathon viewing points

If you’re looking to enjoy the energetic TCS London Marathon atmosphere, one of the most popular places to stand is on the 1.5-mile stretch between Tower Bridge and Limehouse. Spectators love this viewing point for its two-in-one view of participants running east towards Canary Wharf, before looping around the Isle of Dogs and then heading west for the finish line. This gives you two chances to cheer for your runner, without moving places. The largest crowds tend to gather around Cutty Sark, Tower Bridge and of course, at The Mall for the grand finale. 

Where are the quieter places to watch the TCS London Marathon?

If you prefer a calmer viewing point, head south of the River Thames, to Woolwich. If you stand at around the three-mile mark, you’ll likely find that most other spectators at this stage of the race will be rushing to get to the popular landmarks like Cutty Sark, Tower Bridge and the London Eye. From Woolwich, you might like to head to Woolwich station on the Elizabeth line to Canary Wharf, which is around the midpoint of the race. Canary Wharf’s best viewing points are at South Colonnade, Cabot Square and Westferry Circus.

What are the best accessible viewing points for the TCS London Marathon?

There are plenty of accessible viewing points for marathon spectators with disabilities. These are:

• Cutty Sark
• Canary Wharf
• Rainbow Row (usually known as Butcher Row)
• Tower Hill
• Victoria Embankment 

Head to the TCS London Marathon page for more information, including the what-three-words addresses for these locations. 

Where’s the best place to view the TCS London Marathon finish line?

If you’re looking to support your runner as they make their way to the famous marathon finish line, hop on the Jubilee line westbound from Canary Wharf to Waterloo. Here, you can change to the Northbound Bakerloo line to Charing Cross. Then it’s just a short walk to view that all-important final stretch of the race.

10 TCS London Marathon tips for spectators 

How to make the most of a marathon weekend as a spectator? Here’s our ten tips.

1. Map out your chosen route before the race. Get familiar with where you’re going. You don’t want to risk missing your runner whilst you’re trying to find your way around.
2. Stay close to the nearest tube station. This’ll make for a quicker transition to your next planned viewing point. 
3. Avoid the bus. There tends to be lots of transport redirections on marathon day, due to road closures. 
4. Don’t forget your camera. It’s a good idea to take camera, so you can use your phone to track your runner. 
5. Take plenty of snacks and drinks in your backpack. The TCS London Marathon is always a long day.
6. Wear comfortable shoes. You’ll be walking around a lot. 
7. Pack plenty of layers. Being prepared for changing weather conditions is essential. Suncream, warm layers and waterproofs, always.
8. Agree how you’ll track your marathon runner beforehand. If you both download the Official TCS London Marathon Tracker App and your runner carries their phone with them during the marathon, you can track their precise location. Otherwise, you’re limited to monitoring when they pass one of nine timing gates.
9. Agree on where you’ll meet with your runner after the race. Of course, it goes without saying that the TCS London Marathon attracts a huge crowd, so be prepared for delays.
10. Make yourself easy to spot in the crowd. Wear bright colours. Use props. Take balloons with your initials on. Make a supportive sign. Anything goes here. 

By planning ahead, you’ll set yourself up to enjoy the celebrated sights and atmosphere that the TCS London Marathon has to offer, as well as supporting your runner through what is likely to be one of the biggest, most challenging events of their lives. 

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T’is the season to start putting that marathon training into motion. Our team at Let’s Do This HQ have shared their top ten tips for getting the most out of your event. Here’s what to start planning now. 

1. Start slow.

‍The saying “it’s a marathon, not a sprint” couldn’t be any more fitting than when it comes to marathon day itself.
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“In a race, everyone will be flying off the starting line, pumped full of adrenaline and excitement – don’t follow that crowd. Start off nice and easy. Know your goal pace and stick to that. You’ll end up overtaking those people later in the race, which will feel much better than them overtaking you”.

2. Prioritise rest.

‍Tick off your tasks well ahead of race day – and then relax. 

“Take it easy the day before the race. I’ve made the mistake of walking 30k steps around the expo the day before a race. Go to the expo and do any other prep earlier in the week if possible – you’ll thank yourself on race day”.

3. Carb loading is key.

Have a plan in place for when you’ll start upping your carb intake – and by how much. 

“Increase your carbs earlier in the week. For example, load up on carbs Wednesday to Friday,  then have a normal meal on Saturday to give your stomach a break. Also, the golden rule: nothing new on race day. If you’re feeling tired during the marathon, don’t be tempted by a gel you’ve never tried before at the gel station. This can cause havoc in your stomach”.

4. Display your name clearly.

‍If people can see your name, they’ll cheer you on. 

“Don’t forget plenty of safety pins to display your number prominently – and make sure your name is easy to see on your front. There’s nothing better than when people you’ve never met before are screaming your name.^. People love to cheer you on, especially in London!” 

5. Practice in your gear ahead of race day.

‍You don’t want to be put off by chafing, blisters or any of the unexpected niggles that can come with new gear. Smooth out those creases before race day.

“I always wear the same race day gear now because I know it works for me. A great pair of shorts with side pockets is essential to ensure I have easy access to my nutrition while running. I always bring sunglasses for no-rain days and a visor for rainy days to keep the top of my head cool. Also, put a pair of sliders in your bag to wear after the race! The last thing you want to do is put on tight trainers. Comfort is key. Oh, and a sweater for after because you’ll cool off a lot after the race”. 

6. Make a race day ritual.

Figure out your favourite way to calm the nerves and master the marathon mindset. 

“I like to listen to music to get in the zone. I know people who enjoy talking to others before a race, to ground themselves and help them to stay calm. I always focus on the moment I'm in, rather than overthinking the race. You have to trust that your training is banked and you’re capable of what you’re trying to achieve, whether that’s your first marathon or you’re trying to hit a PB. My favourite mantra is: ‘You can do hard things. Your mind will give up before your body’ – so always tell yourself you are capable”. 

7. Get enough sleep on the event lead-up.

Even if you don’t sleep the night before a race, if you’re generally well-rested, you’ll be in a better place for the day itself. 

“Pre race nerves can make it hard to sleep the night before a race but if you get a couple of good nights’ sleep before, that sleep bank will carry you through. Don’t stress yourself out too much if you have a poor sleep ahead of race day”^.

8. Stay in a positive mentality.

Don’t overthink what you could or should have done differently - trust the process.

“Trust that the training you’ve done has set you up for success and always remember that you can do hard things. It can be easy to get into a negative headspace, but it is important to stay positive and stay in the moment”. 

9. Leave plenty of time on the morning of your event.

‍Rushing can lead to stress, which can affect your positive mindset. Keep things calm by giving yourself ample time. 

“Make sure you know where the bag drop is, in relation to where the start line is, so you can get that taken care of with enough time to warm up and get yourself in the right mindset”. 

10. Agree a communication plan with your supporters.

From how you’ll spot them mid-race to where you’ll meet afterwards, you’ll thank yourselves later for pre-planning this.

“Make sure you don’t miss your support squad by agreeing beforehand where you can expect to see them during a race. Make sure your loved ones have a big obnoxious sign or even a large inflatable balloon to set them apart from the crowd. If you want your crew to support you during the harder bits of the race, get them set up at the right mile for a boost of energy when it matters most”. 

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‍Running the TCS London Marathon 2024? Here’s all you need to know

Running the TCS London Marathon? First of all, congratulations. This is a huge achievement that takes patience, practice and determination (then gives you bragging rights for the foreseeable). We’ve rounded up the top tips to make the most of marathon day, including where to go for everything from official information to free pizza. You’re welcome. ‍

5 things every runner needs to know on marathon day

1. Check your TCS London Marathon email. For all the accurate and up-to-date information about start times, meeting points and more, you’ll need to check your email from the TCS London Marathon organisers. The race starts at different times for different runners. This email holds all the information you need that’s specific to you and your start time, so do check. 
2. Download the TCS London Marathon app. This is a game-changer for race day. It tells you all you need to know about getting to the start line – including when and how best to travel to the runners’ village in Blackheath, for example. You’ll be given a tube stop that’s best for your start time and wave. It’s worth sharing the app with your race-day supporters; it has lots of handy tips for them on there, too. 
3. Agree on a post-race meeting place. After you’ve grabbed your bags from the collection area, sweaty hugs and celebrations are in order – it’s time to meet your wonderful supporters. The official meet and greet area is at Horse Guards Parade. Here, you’ll find signs that show all the letters of the alphabet. Before the race, agree on a letter to meet under. Don’t rely on calling your friends and family – the huge crowds often mean unreliable phone signal. 
4. Make the most of free travel. Docklands Light Railway, Southeastern, the TFL tube and bus services are free for TCS London Marathon runners heading to and from the race. All you have to do is make sure your bib number is visible.
5. Scoop-up your freebies. Rewards after running 26.2 miles through London: pride, bragging rights, endorphins and – freebies. Lots and lots of freebies. You can always count on the TCS London Marathon to provide runners with plenty of perks and special discounts. Below, we’ve rounded up a few from past years that will hopefully be returning again this year.

The perks of being a marathon runner 

Of course, pre and post-race perks are different every year but if there’s one thing for certain, you can expect to be treated like royalty after running the TCS London Marathon 2024. In fact, you’ll literally finish the race outside of Buckingham Palace and if that’s not a sign of your post-race treatment, we don’t know what is. The below freebies tend to be the same each year, but check back here closer to the race for any changes. 

1. Stamped race poster at Tracksmith 

Tracksmith’s London store on Chiltern Street in Marylebone usually offers a commemorative race poster, stamped with your TCS London Marathon time (21st-22nd of April). While you’re there, it’s also worth checking out Tracksmith’s range of limited-edition TCS London Marathon gear.

2. Free burger and beer at Bill’s

Restaurant chain Bill’s traditionally offers marathon runners a free burger and a beer in any of its London branches on race day. Book on the website to guarantee a table or wander in with your fingers crossed and hope there’s space. The four Bill’s restaurants closest to the route are found in Soho, Covent Garden, Victoria and Clink Street (Bankside).

3. Free burger at MEATliquor

You can head to any of MEATLiquor’s London locations on race day and show your medal for a free burger from the menu, which includes vegetarian and vegan options. The nearest restaurant is MEATLiquor W1 on Margaret Street, near Oxford Circus, which is a little over a mile from the meet and greet area in Horse Guards Parade. This offer is available at any of MEATLiquor’s nine London branches, though. If you’re a TCS London Marathon volunteer, you’re usually eligible for a free burger, too – just show your badge.

4. Free meals at The Real Greek

The good people at The Real Greek have been dishing up free meals to marathon runners for years and hopefully 2024 will be no exception. Flash your medal to get a free Greek plate (vegan options available). The offer is usually for dine-in customers only, but can be used at any branch including those outside London. The nearest one to the marathon route is in Covent Garden.

5. Pizza At Franco Manca

In the past, marathon runners have been welcome to take their medal into any Franco Manca restaurant on the Sunday of the race, or the Monday after, to grab a free pizza. If that’s the case in 2024, you can expect an announcement on Franco Manca’s social media channels, so keep an eye on those.

We are well into the summer of (epic) sport and for our team here at LDT we are more inspired than ever to bring home a medal of our own. If you are feeling the same as us and find yourself itching to have a race day for yourself we've got you covered with our team's top tips for success, both in the lead up to as well as on race day.

1. Start slow.

‍The saying “it’s a marathon, not a sprint” couldn’t be any more fitting than when it comes to race day itself, particularly for longer events.
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“In a race, everyone will be flying off the starting line, pumped full of adrenaline and excitement – don’t follow that crowd. Start off nice and easy. Know your goal pace and stick to that. You’ll end up overtaking those people later in the race, which will feel much better than them overtaking you”.

2. Prioritise rest.

‍Tick off your tasks well ahead of race day – and then relax. 

“Take it easy the day before the race. At this point you've put in the work training it is not the day to go for a speed session or a long run! Pre event make sure you don't make any crazy plans the day prior this is not the time to go for a 10k hike even if it is one of the rare sunny days in theUK."

3. Carb loading is key.

Have a plan in place for when you’ll start upping your carb intake – and by how much. 

“Increase your carbs earlier in the week. For example, load up on carbs Wednesday to Friday,  then have a normal meal on Saturday to give your stomach a break. Also, the golden rule: nothing new on race day. If you’re feeling tired during the race, don’t be tempted by a gel you’ve never tried before at the gel station. This can cause havoc in your stomach”.

4. Display your name clearly.

‍If people can see your name, they’ll cheer you on. 

“Don’t forget plenty of safety pins to display your number prominently – and make sure your name is easy to see on your front. There’s nothing better than when people you’ve never met before are screaming your name. People love to cheer you on!” 

5. Practice in your gear ahead of race day.

‍You don’t want to be put off by chafing, blisters or any of the unexpected niggles that can come with new gear. Smooth out those creases before race day.

“I always wear the same race day gear now because I know it works for me. A great pair of shorts with side pockets is essential to ensure I have easy access to my nutrition while running. I always bring sunglasses for no-rain days and a visor for rainy days to keep the top of my head cool. Also, put a pair of sliders in your bag to wear after the race! The last thing you want to do is put on tight trainers. Comfort is key. Oh, and a sweater for after because you’ll cool off a lot after the race”. 

6. Make a race day ritual.

Figure out your favourite way to calm the nerves and master the race day mindset. 

“I like to listen to music to get in the zone. I know people who enjoy talking to others before a race, to ground themselves and help them to stay calm. I always focus on the moment I'm in, rather than overthinking the race. You have to trust that your training is banked and you’re capable of what you’re trying to achieve, whether that’s your first event or you’re trying to hit a PB. My favourite mantra is: ‘You can do hard things. Your mind will give up before your body’ – so always tell yourself you are capable”. 

7. Get enough sleep on the event lead-up.

Even if you don’t sleep the night before a race, if you’re generally well-rested, you’ll be in a better place for the day itself. 

“Pre race nerves can make it hard to sleep the night before a race but if you get a couple of good nights’ sleep before, that sleep bank will carry you through. Don’t stress yourself out too much if you have a poor sleep ahead of race day”^.

8. Stay in a positive mentality.

Don’t overthink what you could or should have done differently - trust the process.

“Trust that the training you’ve done has set you up for success and always remember that you can do hard things. It can be easy to get into a negative headspace, but it is important to stay positive and stay in the moment”. 

9. Leave plenty of time on the morning of your event.

‍Rushing can lead to stress, which can affect your positive mindset. Keep things calm by giving yourself ample time. 

“Make sure you know where the bag drop is, in relation to where the start line is, so you can get that taken care of with enough time to warm up and get yourself in the right mindset”. 

10. Agree a communication plan with your supporters.

From how you’ll spot them mid-race to where you’ll meet afterwards, you’ll thank yourselves later for pre-planning this.

“Make sure you don’t miss your support squad by agreeing beforehand where you can expect to see them during a race. Make sure your loved ones have a big obnoxious sign or even a large inflatable balloon to set them apart from the crowd. If you want your crew to support you during the harder bits of the race, get them set up at the right mile for a boost of energy when it matters most”. 

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Get set for serious training and triathlon inspiration. Our interview with Tej Thaker had the team at Let’s Do This HQ shaking up their training rituals and exploring new races to take part in. As well as being a Team GB AG triathlete, triathlon coach, and duathlete, there’s one more thing Tej has under his belt that fascinated us: sweets. And cake. In fact, Tej’s love for all things sweet led us to realise that his success is largely down to his ability to enjoy himself. Here, he shares how you can do the same. 

How did you get started with triathlons?

I started with a super sprint which is the shortest one, then worked my way up and got the triathlon bug. My first super sprint I took on was a race that included a 400-metre swim and I think it was only like a 10 or 12K bike ride, followed by a 2.5K run. Really short distances, but this made for a good entrance into triathlons. Once I got the triathlon bug I went from super sprint to sprint, to Olympic distance, half Ironman, then Ironman.

What’s been your favourite triathlon so far?

Well, the best triathlon I've done – it's a bit emotional – I lost my brother in 2018, and I did one in his memory. I’m a triathlon coach so for this one, I coached 90 people from the age of 9 to 65. We did training sessions at Lee Valley Olympic Park and in the Olympic pool, and went to Shepparton for open-water swimming and park run events. That was probably the most emotional and best race that we did because there was so much feeling behind it. 

What’s your favourite thing about triathlons, running, and/or cycling?

For me, it's all about the racing and the community aspect. I love when you go to a park run event and everyone’s there, having a good time. I also love the geeky side of going in hard with my training and trying to get faster. It takes so long to get a little faster, but I really like that. Once I realised that I just need to be consistent; put my trainers on, go out for a run, get out for a bike ride, that’s when I really began to enjoy it. No one's ever done a training session where they feel bad for having done it, so you need to just do it. 

Do you have any tips when it comes to training motivation?

Focus on having fun, rather than getting lost in the stats. As you get into triathlon and into running and cycling, it can be quite geeky. It can feel intense when everyone's talking about their pace, speed and distance. For me, there’s fun in just putting your shoes on and going for a run or a bike ride. It doesn’t always have to be about the distance or pace. When you focus too much on the numbers and the details it can take the fun out of it and you can lose interest or become disheartened. Who cares about that stuff if you had a good time?

What's your favourite running or cycling route?

I do a lot of cycling around Richmond Park because I'm based in London. I find it hard to go out somewhere where it doesn't take me over half an hour to get to because I have a young family now. I can get to Richmond in 20 minutes, and then I just do loops there, which I actually really enjoy, despite the monotony. 

What's your best advice for anyone starting out?

1. Just start. Start really easy and make it achievable. By starting small you’ll be less tempted to procrastinate. Once you’ve got going, then you can challenge yourself to level-up and set yourself goals.
2. Enjoy yourself. This is the most important thing. It's all about consistency and enjoyment. If you don't enjoy it, you're not going to be consistent. 
3. Buddy up. By training with a friend or joining one of the hundreds of run / cycling clubs, you’ll find that you’re held accountable for your own progress. 

What's in your running belt or your backpack when you go on a long run?

Sweets. You know the pockets [in running clothes] that sports companies will advertise as a credit card holder? In mine, I've got just sweeties - soft raspberry drumsticks and stuff like that. I also keep my keys in there. I wear a Garmin too, all the time.

Have you got any pre or post training rituals? Do you do anything in particular for beforehand or when you come back?

I always have cake. I actually make my own now as I really enjoy baking (at the moment, I’m really loving this ginger cake recipe I’ve found). Plus, making it yourself means you can enjoy it fresh out of the oven. I do overnight oats, so make it the night before, and then I have it after my training session, followed by a zen moment.

Do you have any other pre or post-race rituals? 

Normally, if I'm doing an early morning long run, I just go off empty. I'll have a coffee, and that's about it. For post racing. there's nothing that I consistently do; other than make sure I'm getting good fuel in. I mean, as much as I love cake, having good protein is important. It's easy to think that you have to be really strict with yourself when you're doing a sport at any level, but you don't need to. 

Any events on your race calendar that you’re particularly looking forward to?

I've got the European Duathlon Championships in Portugal, so I'm looking forward to that. I'm really excited about it. I used to put a lot of pressure on myself to have a big race for the year but something switched in my head and I’ve realised that for me, it's more about consistency than taking on big races. Now my goal is just to better my times. I'm trying to get my 5K time down. So to answer the question, the European Championships is my big race for the year, alongside lots of little races and a few 5K runs, which I'm looking forward to.

If money were no object which race would you do?

I'm gonna do a couple of days cycling in Italy. So I plan to go to the Dolomites. Another thing I really wanna do is some days of the Giro, and the Tour de France. I’d prefer to do the Giro, because, coffee cake and pizza. I'm not a big fan of French food and for me, the race I do depends upon the food sometimes. 

What's your favourite event you have ever done?

The Dorney Lake triathlon, because it's got a lap circuit and closed roads. It's where they hosted rowing in the Olympics. The atmosphere is great because it involves just doing laps around the lake and there’s a really nice, family environment with ice cream vans around, kids enjoying themselves, people with their dogs. A real community environment. And the land is flat, which is a key detail for cycling and running. 

There we have it. We found Tej’s interview so insightful, particularly when it comes to staying grounded in ourselves and tracking our own progress, rather than getting lost in comparison. Oh, and keeping sweets in those coin pockets in your running shorts – genius. If Tej has inspired you to take on an event, check out the best triathlons on Let’s Do This and why not sign up? Until next time, we’re off to bake a cake to eat before our next training session – #balance.

One of the many great things about running is that you need little more than a pair of decent trainers, comfortable running clothes and a water bottle to get started. When you begin going the distance, though – endurance races, marathon training, or trail runs, for example – you’ll need to think about taking extra gear, including plenty of food, water, energy gels, suncream, a camera, and so on. Here, we look at seven key clothing and accessory staples that’ll see you through every running scenario.

1. Hydration vest - SPLURGE

For a hydration vest that goes the distance, reach for the ADV SKIN 12 by Salomon. Designed with endurance races and long-distance runners in mind, this one’s packed with practicality and promises not to weigh you down. For on-the-go water access, it carries 12 litres in the two soft bottles (included). Plus, it boasts extra space for a 1.5 litre reservoir. Not forgetting somewhere to stow your other running essentials, it features an expandable storage compartment, one back pocket, two front zipped pockets, two shoulder pockets and one stretch top pocket. What more does a run-thirsty athlete need?

2. Hydration vest – SAVE

For a budget-friendly alternative to Salomon’s vest, try this lightweight hydration pack by UTOBEST. It has space for two 350ml soft flasks to the front and is compatible with a 1.5 litre bladder to the back. Alongside the two water bottle pockets, it features one main compartment and three small storage compartments for keeping those little extras safe. Plus, with reflective strips to the front and reverse, this vest packs an extra punch when it comes to running or riding in dark conditions.

3. Running armband

Who said you can’t keep in touch on the track? A smartphone armband like this one by Ronhill says otherwise. This is the easy way to keep your phone closeby so you can run hands-free, whilst still tapping into the tech that spurs you on – whether that’s your tracking apps, favourite tunes, telephone calls, or all of the above. Simply strap it on, secure it and you’re ready to run.

4. Waist belt

A good running belt will take care of your possessions without slipping, bouncing, or chafing whilst you’re in motion. This FlipBelt is a reliable option, with its pull-on, buckle-free design and slip and bounce-free fabric. The moisture-wicking material stays soft and dry even when you’re working up a sweat, whilst four pocket openings provide the perfect drop-off for your earphones, phone, cards and cash. An internal key loop provides extra peace of mind, even amidst the most overgrown trails.

5. Triathlon tribelt

Triathletes, have you ever wished for an easy way to secure your race number in place during transitions? A triathlon belt is your answer. It’s a stretchy waist belt that buckles shut so you don’t even know it’s there and it allows you to quickly and prominently display your number during your swim, run and cycle. This ZONE3 design boasts all of the above, plus three loops to store your energy gels in. Handy.

6. Storage-ready shorts

Sure, you can slip on a decent pair of shorts and complete your run in comfort, but these men’s High Point 2-in-1 shorts by Brooks are the smart, storage-ready option for gents looking to blaze a trail. Designed especially with trail running in mind, this pair features a 360-degree waistband pocket for packing in the snacks – as well as larger items, like soft flasks. The functionality doesn’t end there. Split sides enhance your range of motion for those uphill climbs and overgrown trails are no problem, either; the superior ripstop fabric stops unwanted tears in their tracks - even in the most rugged environments.

7. Pocket leggings

Leggings with pockets are always a firm favourite with runners. Easy slip compartments offer the perfect place for cards and a phone. There’s a reason this Zero Gravity pair by Sweaty Betty have been voted “Best Leggings” in the Women’s Running Awards. Not only do they wick away sweat during intense sprints; they feature a back zipped pocket for safe storage and two side slip pockets for easy on-the-go access to your essentials. Finished with a flattering high-waisted design, adjustable waist and bum-sculpting technology, you can count on this one-and-done wonder pair to boost your running, storage and body confidence game.

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This International Women’s Day, we've partnered with Brooks to meet two women who, after joining run clubs, Gorp Girls and Club 99, feel empowered to achieve more as women in sports. Now, they hope to inspire other women to enjoy all that outdoor exploring has to offer. We catch up with them to find out what they love about running, being part of a female sporting community, their top training tips and more. 

Phoebe and Helmi have always been keen runners. In fact, the sport has played a key role in their mental health. Phoebe grew up in the picturesque county of Cornwall. “I always loved exploring when I was little”, she tells us. “I have an active family so running and swimming was always what we did growing up. I found it therapeutic and it helps my mental health”. Meanwhile, Helmi started running when her grandmother became ill. “I ended up doing my longest run ever, going from a 5K to a 30K because I was using running as a way to process what was happening”, she says.

A sense of understanding, security and empowerment

Since joining run clubs, (the Gorp Girls and Club 99) both women say they’ve felt a greater sense of belonging within the female sporting community. “There’s no pressure to perform and people are considerate”, says Helmi. “There’s a shared understanding of the different challenges that we face as women. For example, safety and running or walking at night. Also, the outfits. I want to wear tiny running shorts and a sports bra when it’s warm, which can sometimes be more uncomfortable when you’re around a group of men”, she continues. Phoebe agrees: “It really gets you out at nighttime and feeling like you’re safe in the city which can be really hard for women at times. When you’re with a group of women, you feel empowered and that really transfers to real life as well. When you have a really strong body of women behind you it inspires you to do other things”, she says. 

Alongside the empowerment she finds in the community spirit of a female run club, Phoebe tells us that it enhances her sense of self care and self love. “I have met so many amazing people through running. I’ve also found a bigger love for myself, because I’m looking after my body when I run. I feel like running is self care and self love. As well as an appreciation for nature, I have seen so many beautiful scenes”, she continues.

Runners’ highs, mental health boosts and self esteem

Running clearly plays a huge role in maintaining healthy, happy lifestyles for these ladies. Phoebe enjoys the feeling of escapism: “I love the freedom of getting out of my head and into my body”, she says. “It's such a freeing thing to dedicate that hour – or even half hour – to yourself. We lead busy lives and our brains are split into so many pieces, so for that hour or however long I’m running for, I know that time is entirely dedicated to me and that really inspires me to keep going”. Helmi admits that she doesn’t get runner’s highs after every run “but when I do, I feel like I’m flying – it’s like main character energy”, she tells us. 

Phoebe notes how her strength and endurance has improved since joining the running community and this brings a great sense of pride. “I can get out and do a 20K run now. It’s definitely a challenge, but I feel such pride after I’ve done that. I love that running allows me to take risks and really push myself”. Helmi agrees that running has helped her in all aspects of life. “It makes me feel more confident and has brought me new friends. It’s helped my mental health, made me fitter, made me stronger – both mentally and physically. It’s helped me in every way”, she says.

6 top tips for female runners

It’s great to see Phoebe and Helmi’s passion for running. Since finding an extra confidence boost within the female running community, they’re thriving. So, do they have any training hacks or tips for fellow female runners? Here’s their top six. 

1. Stretch.  “I need to stretch, always, before and after [a run]. I sometimes forget and I know that’s really bad, so just honouring your body by stretching before and after is really important” – Phoebe. “Yes, always stretch. Even when you can’t be bothered and you want to just jump in the shower. It’s going to save you a world of trouble” – Helmi. 
2. Go out early. “If you just get up a bit earlier you can fit it in. Even if it’s just a 2K run. It doesn’t have to be long. A quick 15 minute run can completely change your day. You begin with that attitude and it flows through to the rest of your day” - Helmi. 
3. Make no excuses. “Put your shoes on and get outside. Don’t think about it too much. It’s amazing to think of the relationships you’ll find and the happiness it will bring to your life. Don’t overthink – just get involved” - Phoebe. 
4. Don’t stop! “If you’ve started to run and feel like you have to stop, don’t. Just slow down! Even if it feels like you’re slow motion jogging, just slow down instead of stopping. It doesn’t have to be all or nothing. Even when you think you don’t have the energy, running gives you energy. So always remember that, when you’re thinking of the excuses not to do it. Future you will feel better!” - Helmi. 
5. Beginners, get comfortable running – then join a club. “Before joining a run club, get used to running on your own. Not because you’ll be left behind, but because it’s not fun when you feel like you’re struggling. Once you’re comfortable, just go for it. There’s always going to be someone who is in a similar boat to you” - Helmi.
6. Don’t focus on speed. “Fast doesn’t always mean the best. Sometimes the slow paced, long runs feel a lot better on my body than when I absolutely peg it. For me I’d much rather get slow, longer runs in and listen to my body. I used to not listen and just go hard. My body wasn’t ready for that” - Phoebe.

In the case of Phoebe and Helmi, confidence comes from clubbing together with like-minded women – but the right gear certainly helps. We asked for their thoughts on the latest collection from Brooks, as both are wearing pieces from the collection. Phoebe is wearing Brooks’ running shoes, which she tells us are “so light and the cushioning is incredible”. In fact, she’s impressed with the full range: “The shoes, the leggings, the shorts, the track jackets – you can really tell every single detail has been thought about and that Brooks put themselves into a runner’s mindset. That’s so important when you're making running products because, say you’re doing a long run or an ultra, if the product quality isn’t good, that’s going to affect your outcome”, she says. Helmi meanwhile, is rocking a neon pink jacket – also from Brooks. “I have other running jackets which can feel crunchy or loud when running. This is so smooth. It’s easy to run in very light and waterproof”, she says. 

So, what’s next for Phoebe and Helmi? Both fancy an ultra marathon. Phoebe would like to challenge her body and see how far she can go. “Also to discover and explore new places. Running is such an amazing way of exploring the city”, she says. Helmi is keen to travel for her first ultra: “There’s one happening in May in Finland, which a couple of the other girls in our run club are going for. Also, because I’m Finnish, it would be quite cool to do that in Finland”, she says. 

So, whilst being a female in the sporting community can still come with its downfalls, Phoebe and Helmi highlight the empowered route to running with confidence. “Women continuing to hold space and be unapologetically themselves and crushing it – as well as people appreciating them for who they are, is SO important”, says Phoebe. We couldn’t have worded it better ourselves. 

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