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

Plateau and boredom are things all runners deal with at some point in training.

When you find yourself starting to dread that weekly long run or getting frustrated by the familiar numbers on your watch, shaking up your training is the best way to turn things around.

That might be running with a friend, straying from your usual route, experimenting with different terrain…or doing all of those things at once with an obstacle event! 

The last few years have seen obstacle races grow massively in popularity. Why? They’re fun, a full-body challenge and the perfect way to fall back in love with running. 

Check out a few of our favourite UK obstacle events coming up soon!

1. Spartan London South East Trifecta Weekend and European Championships 

Spartan is where trail running meets obstacle course racing. With whole lot of mud and a fire jump to finish Spartan is a race like no other. 

The ultimate test in strength and endurance, they pull out all the stops to put even the most seasoned athletes through their paces. With race options that range from kids courses and 5ks all the way up to a 50k ultra, the Spartan London South East Trifecta has something for every age and ability. 

• Why we love it: Beautiful cross country course and a range of challenging obstacles.
• When: Sat, 8 Oct 2022 - Sun, 9 Oct 2022
• Where: Nutley, United Kingdom

Book Spartan

2. Inflatable 5k - St Albans (Hertfordshire)

Embrace your inner child on the world’s largest inflatable course - it’s not built for PBs, but it is built for fun. Get your mates together, select your distance (2.5k, 5k, 10k, 15k), and bounce your way through 30+ gigantic obstacles.

• Why we love it: Good fun and great tunes!
• When: Sat, 3 Sept 2022
• Where: St Albans, United Kingdom

Book Inflatable 5k

3. Grim Challenge

Go offroad with the Grim Challenge. This muddy event will have you slipping and sliding under and over a variety of fun, fairly easy natural obstacles. A crowd favourite, this event always pulls a good number of participants and promises a lively atmosphere. 

• Why we love it: Energetic, inclusive atmosphere. 
• When: Sun, 4 Dec 2022
• Where: Aldershot, United Kingdom

Book Grim Challenge

4. Endeavour Swanbourne 

There’s nothing like a bit of teamwork to reinspire your love of sport and that’s what Endeavour Swanbourne is all about. Set in the wilds of Buckinghamshire, you’ll tackle streams, haystacks, barbed wire, fire and lots of mud. 

• Why we love it: Gorgeous rural location and options for competitive racing. 
• When: Sun, 23 Oct 2022
• Where: Swanbourne, United Kingdom

Book Endeavour Swanbourne

5. Tough Mudder - North West

Add a little adventure to your weekly 5k with this obstacle course classic. Tough Mudder events are teamwork inspired, fast-paced and challenging –- perfect for getting yourself out of a rut. And the best part? You can celebrate your efforts with a hard-earned refreshment at the finish line.  

• Why we love it: Great for team building.  
• When: Sat, 10 Sept 2022 - Sun, 11 Sept 2022
• Where: Cheshire, United Kingdom

Learn More

Spartan races promise mystery obstacles, mud, a truly physical challenge and a whole lot of fun. With obstacle races all over the world and a passionate community of mighty Spartans at every race, what exactly do they entail, and what's the best way to train for one?

Book A SPARTAN EVENT

What are Spartan races?

Spartan races are a cross between a traditional trail race (aka off-road running race) and an obstacle course. 

There are multiple distances on offer, from 1k kids obstacle races to 50k mystery obstacle challenges. How far you go is up to you but, whatever happens, you’ll be faced with military style obstacles designed to test your full-body strength.

What to expect from Spartan obstacles

Obstacles vary depending on location and the distance you’re racing. While the run requires cardio and leg strength, the obstacles are mainly there to test your upper body. You can expect rope climbing, monkey bars, tyre flipping, log carrying, mud crawling, spear throwing, wall climbing and more!

The obstacles are designed to be completed alone but many choose to work together to help others tackle each obstacle. If you can’t manage an obstacle, you can do 30 burpees instead – though the idea is that everyone at least gives every obstacle a good go.

What are the different Spartan race distances?

Every Spartan race has a different name. The name defines the distance and number of obstacles you’ll face. Generally, the longer the distance, the tougher the trail (think higher elevation, more technical tracks) and the tougher the obstacles (think trickier climbs, more fire!).

Below are the four main Spartan race distances you’ll find around the world:

• Spartan Sprint - 5k: 20 obstacles over a 5k medium elevation trail.
• Spartan Super - 10k: 25 obstacles across a 10k route, generally with some areas of high elevation.
• Spartan Beast - 21k: 30 obstacles, each one designed to test and challenge you physically and mentally. The route will generally be steep with hard ascents and tricky descents.
• Spartan Ultra - 50k: 60 obstacles across challenging terrain. Expect to tackle all of Spartan’s toughest obstacles, as well as face extreme elevation gain.

Every Spartan race has its signature Spartan obstacles that you can rely on. But part of the challenge (and fun!) is that Spartan like to shroud the obstacles and race route of each event in mystery. You can never be quite sure what’s going to come your way on race-day – so you better be prepared for everything! 

How to choose the right Spartan for you

While Spartan races are certainly not for the faint hearted, you shouldn't let that put you off giving them a go.

The great thing about Spartan Races is that you can ease yourself in with a shorter 5k distance and build your way up.

Naturally, the Sprint is the obvious place to start – you’ll face less obstacles and won’t have as far to go. However, you may already have strong cardiovascular stamina, so it may make more sense to go with the 10k Super. You’ll only face five more obstacles than on the 5k Sprint but can play to your strengths over a longer distance trail.

It’s also worth remembering that this isn’t a course where you’re expected to achieve anything close to your normal running PB. Sure, some people choose to sprint their way through the sprint 5k, but most are hanging on for dear life and engaging their mental resilience as much as their physical strength. 

Keen to try a Spartan this year? Your last opportunity to take part in a Spartan obstacle race in the UK in 2022 is the London South East Spartan Trifecta Weekend and European Championships.

In the US, there are plenty of great Spartan obstacle races, as well as some great trail options such as the Spartan Golden Gate Trail Classic Weekend.

How long should you train for a Spartan?

Ideally, you should be following a spartan race training plan for at least 8-12 weeks before your Spartan challenge.

This is to give you enough time to build stamina as well as upper body strength. If you’re already doing regular weight and running training or have a good baseline of fitness, one month of training is okay. 

Spartan training for beginners

Training for a Spartan race (or any obstacle race!) is harder to replicate than your typical distance running event. While you can train for the distance, the 20+ obstacles in your way will make the reality of your experience very different.

But remember – every Spartan started as a newbie. Though it seems daunting, Spartan race training can actually be very similar to workouts you’re probably already doing in the gym. 

A solid beginners Spartan training program should involve a healthy mix of endurance, sprints, hills, and full body strength and HIIT training.

1. Endurance training

Spartan races are designed to push you to your limits, so some endurance training is vital. Make sure you’re adding a long run to your weekly training schedule, and gradually extending the distance you cover in training sessions.

Even if you’re taking on the Sprint race, being able to comfortably run at least double the distance will stand you in great stead to handle tough terrain and tired legs.

2. Sprints and Hill training

To state the obvious: Spartan races are designed to be intense. The more comfortable you are with short bursts of intense training, the better. 

Add a weekly hill sprint session to the end of your runs to prepare for any hilly terrain. As for sprints, throw them in the mix once weekly to boost your anaerobic threshold (aka the max amount of effort you can sustain for a long duration). Increasing your anaerobic endurance isn’t comfortable, but it will improve your perceived feelings of effort as well as your recovery time. 

3. HIIT and full-body strength training

At a Spartan race, there’s certainly no shortage of obstacles requiring upper body strength. As part of your Spartan race training, you should be aiming for at least two upper body strength sessions a week. 

Though you don’t need to practice with logs and sandbags, weight training as well as bodyweight training will prep your body for the challenge. 

No access to a gym or weights? Building up your reps of push ups, pull ups, squats, lunges, and burpees will do the job just fine!

Spartan training nutrition

Whilst Spartan training in Ancient Greece saw young Spartans be underfed due to a (severely misguided) belief that if athletes were skinnier they would grow taller – we know nutrition is key to fueling healthy Spartan workouts.

All of the training you’ll be doing should be at quite a hard level – this means your body will need extra fuel to repair itself and prevent injury. Whilst you’re undertaking Spartan race training, you should be upping your protein (for muscle repair) and ensuring you have a balanced intake of vegetables and carbohydrates. 

When it comes to nutrition on race-day, be sure to have a hearty breakfast and drink and eat plenty the day before. 

The nutrition you bring with you will vary depending on your distance. 

A simple way to calculate what you need is to add calories every hour you’re on the course. Be sure to practice eating on the go in your training – everyone’s body reacts differently and you can find what you like. Gels work well for some, while others prefer nuts or protein bars.

Even if you’re running the 5k and don’t feel like you’ll need nutrition on course, be sure to bring snacks for afterwards – as well as plenty of water. 

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Spartan races are both physically and mentally rewarding. As well as feeling full of endorphins from your physical effort, your mind will feel strong too. You’ll finish knowing the capabilities of your mental resilience, and confident that you can–and did–accomplish hard things.

Plus, obstacle course races are basically giant adult playgrounds! If you fancy a wild day out in the mud with friends, start your Spartan training program and book the next Spartan event near you. 

With runs from 5k to 50k, why not try Spartan’s final UK weekender of 2022?

Book Spartan London South East

Wondering how to run faster without getting tired? Follow these ten tips to get started. Have you reached a plateau in your running? Maybe you haven’t broken your weekly parkrun best in a while, or maybe you’re just not seeing results despite how hard you’re training? Don’t worry! It’s completely normal. Whether you’re new to running or you’ve been running for years, there’s many things you can do to inject a little bit of speed into your training - helping you run faster. This blog post will highlight ten tips on how to run faster, from weight training to enjoying a lazy day on the sofa. And yes, the odd bit of Netflix will help you run faster.

How to run faster

Many people think the key to running faster is running more often. And while this is a good starting point, you should combine running more often with structured training for the best results. Keep reading to find out more about each tip, helping you increase your pace and break through that plateau you may or may not be experiencing.

Here’s our ten tips for how to run faster:

1. Many runners avoid lifting weights for fear of becoming “big and bulky.”

We hear it time and time again, but unless you’re following a proper “gym bro” training split and eating a diet excessively high in calories, weight training will only make you a stronger and faster runner.

2. Introduce interval training

Interval training mixes periods of high-intensity running with rest periods, whether walking or gasping for air. Interval training teaches your body to run faster, becoming more efficient and improving your

aerobic and cardiovascular fitness. Want to try a basic interval session? Run 4x 800m repeats with a 400m jog recovery between intervals. Aim to run these intervals above your current 5k pace, but ensure to sustain your effort to the end.

3. Add tempo runs and practice fartleks

Your tempo pace is a moderate to hard intensity that you can sustain for up to 40-minutes. If you’ve ever raced a 5km race, it’s a few seconds slower per mile than your current time. Tempo runs teach the body to run more efficiently, filling the body full of lactic acid and improving your lactic threshold (allowing you to run faster for longer without getting as tired). Fartlek sessions (Swedish for “speed play”) are much less structured sessions. Get creative with it - run to the next car as fast as you can, jog to a lamp post, run a hard effort to the next tree, and so forth. There’s a lot of “play” in these sessions but that’s what makes them so great.

4. Run hills

Ah, hills, who doesn’t have a love-hate relationship with these beautiful yet gruelling beasts? If you’re looking to run faster, we’re sorry to say it, but you should be running more hills. Hills strengthen the legs, the aerobic and cardiovascular system, and we’re about to state the obvious: make running on flats seem a lot easier!

5. Improve your eating habits

Wondering what to eat to run faster? If you currently recover after a run with a bowl of coco pops and a cup of tea, then improving your eating habits may help you run faster. Likewise, it’s not just recovery that’s important - you need to fuel adequately before a run, especially before heading out the door before a Sunday long run or those harder interval Sessions. If possible, limit processed foods (sorry coco pops), sweets, cakes, biscuits, and ready-made meals. Eat whole foods where possible, but remember to treat yourself occasionally.

6. Stretch regularly

Runners are known not to be the most flexible bunch. But even so, we know the importance of stretching. Adding as little as ten minutes of stretching daily helps prevent injury, allowing you to train harder to become a faster runner. You should also perform dynamic stretches before running and static stretches after running to improve performance and reduce your risk of injury.

7. Prioritise sleep

Ah yes, you may be upset over the coco pops, but you’ll like this piece of advice: prioritise Sleep. The Sleep Foundation recommends healthy adults get between seven and nine hours of shut- eye each night. Sleep is when your body recovers, repairing muscle tissue and regenerating cells. And in other words, good quality sleep is needed to increase adaptation - making you a stronger and faster runner.

8. Run with a group

Running with a group isn’t for everyone; some people prefer to go all Forrest Gump and run solo. And that’s absolutely fine. But running with a group is a great way to run faster with less effort. When running in a group, you can tackle an interval session for the added motivation or let the miles fly in by joining a group for a Sunday long run.

9. Stay consistent

Results don’t happen overnight. If you’re searching for how to run faster in a matter of days, we’re sorry to break it to you, but it’s not very realistic. Instead, you need to remain consistent with your training - incorporate a mix of training sessions into your routine to become a faster runner. Expect results in four to six weeks - you’ll only get faster from there.

10. Don’t forget to take rest days

Seen as sleep is so important, why not set a later alarm on your rest day? And if you’re thinking, “wait, rest days?” Then you’re in for a shocker. Rest days are important for recovery - paired with quality sleep, it’s how the body recovers. You should include at least one rest day a week, but if you’re just starting out, we’d suggest two to three, maybe running every other day, to begin with? Failure to take rest days increases your risk of picking up an overuse injury, prevents your body from recovering (and becoming faster), and may drain your motivation for training. So, do yourself a favour and kick back once in a while! Your body will thank you for it with a little added pace on your next run.

As much as we love revelling in the endorphins that stem from the ‘runner’s high’, every athlete knows the importance of mixing things up when it comes to training. Whether it’s a fresh route, a recent podcast discovery or new gear, nothing keeps us on our toes like hitting refresh on the way we run. The fartlek training method is great for this.

For anyone not familiar, fartlek training — or “speed play”, in Swedish — is a type of interval training that encourages you to "play" with surges of speed. Whether you’re a fartlek beginner or a pro, read on for all the benefits, the classic fartlek training methods (including the Mona fartlek), and how this exciting type of training can turn up the dial on your running game, as well as those dreamy, dreamy endorphins.

WHAT IS A FARTLEK RUN AND HOW CAN IT HELP YOU TO RUN FASTER? 

The fartlek method is simply defined by a continuous run, which encourages you to vary your pace and distances. Unlike typical interval training, recovery time in fartlek exercise consists of a slower pace, rather than stopping completely. The objective is to push yourself, physically and mentally, through short bursts of fast running, to harness your full running potential. That’s what personal bests are made of. 

Now for the science bit. A fartlek routine will work your aerobic and anaerobic energy systems, helping you to run faster. As you run at a steady pace, your body supplies the oxygen it needs to feed your muscles. In this zone, you’re working on your aerobic and cardiovascular health. Meanwhile, during the high-intensity bursts of running, you’re starving your muscles of oxygen, therefore working your anaerobic energy system. This is your fat-burning, muscle-building happy place, which results in faster runs. 

HOW IS FARTLEK DIFFERENT FROM OTHER SPEED WORKOUTS?

Fartlek training is different from other speed workouts because it offers more flexibility and tends to be less demanding. Take tempo running, for example. Like fartlek, tempo runs focus on enhancing your speed; but with tempo, this is achieved by running continuously and steadily around your anaerobic level. Tempo runs tend to be a lot longer and more sustained, too.

Fartlek running, on the other hand, offers way more in terms of flexibility. There’s no set route or pre-measured distance. From hills to parks, you can complete a fartlek workout on any terrain and you don’t need to train for a long time to feel it packing a punch. A Mona fartlek training session, for example, usually lasts around 20 minutes, yet you really feel it afterwards. More on the Mona method later. 

WHY SHOULD YOU INCORPORATE FARTLEK INTO YOUR TRAINING?

So, we’ve established that a fartlek routine results in faster runs, but what are some other benefits of fartlek training?

FIVE BENEFITS OF FARTLEK TRAINING

1. Fartlek training keeps your runs interesting. From treadmill to track, the wider variety of terrains you run on, the better. Think rocky paths, uphill climbs and park jogs. These will all help to boost your endurance. Let’s get exploring!

2. A fartlek workout boosts your lactate threshold. By pushing yourself to keep running without rest, you'll train your body to reuse lactate, meaning you sustain your energy for longer. 

3. Fartlek training improves performance in other sports. The benefits of fartlek training extend far beyond running. Fartlek exercise can help boost endurance for all kinds of sports that require a blend of anaerobic sprinting and aerobic recovery periods – think football, basketball and tennis.  

4. The fartlek method boosts your mental resilience. As every runner knows, smashing a personal best sometimes means a strong dose of mind over matter. As fartlek training encourages you to push your limits, you’ll find yourself breaking through mental boundaries more often. 

5. Fartlek training is suitable for all levels. Thanks to the adaptable, flexible nature of fartlek running, the method can be used by beginners and professional runners alike. 

HOW TO DO FARTLEK WORKOUTS

There are no boundaries when it comes to fartlek running. You can play around with varying speeds and distances as much as you like. Try picking a landmark in the distance – this could be a tree, a lamppost, a car or a park – and run to it at a faster pace. Once you’ve reached your chosen landmark, slow down to a more comfortable running pace to recover. Once recovered, pick your next landmark and run to that at a faster pace, and so on.

Fartlek training beginner? Try walking the slower parts, building up to running at a slower pace once you’ve got the hang of it.

FARTLEK TRAINING EXAMPLE

Perhaps one of the most popular examples of the fartlek training method is the Mona fartlek. It gets its name from Australian long distance runner, Steve Monaghetti, who used this technique throughout his illustrious running career. Taking around just 20 minutes to complete, it’s a good one for when you’re short on time. So, how does the Mona fartlek method work? 

HOW TO RUN USING THE MONA FARTLEK METHOD

• 10 minute warm-up jog
• 2x 90 seconds fast-paced run
• Recovery run
• 4 x 60 seconds fast-paced run
• Recovery run
• 4 x 30 seconds fast-paced run
• Recovery run
• 4 x 15 seconds fast-paced run
• Recovery run 
• Cool down

Try repeating this run every 4-6 weeks so you can keep an eye on how far you’ve come with your speed and endurance.

Ready to hit the trail? Get exploring new places, boost your speed and endurance and you'll no doubt discover your new personal best along the route.

If you want to run stronger, faster and maintain healthy joints all the way to the finish line and beyond, it’s time to start lifting.

When we focus on building lean muscle and strong foundations, we improve running efficiency, stamina, posture and prevent injuries.

Whether you’re a big fan of training at home or you’d prefer to hit up the gym, the good news is strength for runners can be done anywhere.

What’s not to love?

What Is Strength Training for Runners?

Strength training, also known as resistance training or weight lifting, increases load to the joints and muscles which builds muscular strength. To build muscular endurance we would perform higher repetitions with lighter weights. We’re greedy (in a good way) so we want to do both.

Resistance training strengthens the muscles and connective tissues which improves both the mobility and stability of the joints. Strong joints equal happy runners (think healthy knees and hips).

An effective strength training for runners programme will be simple and repetitive. Once you get started, you’ll notice how quickly your body adapts to exercises (thank you neuroplasticity). So when exercises start to feel ‘easy’ we add extra resistance or single leg work into the mix to keep things challenging (and fun). Running and lifting weights is a recipe for success.

Benefits Of Strength Training for Runners

Weight training for runners can improve both running performance as well as longevity. You get two for the price of one!

Benefits of a consistent strength training routine:

• Prevent injuries and improve posture
• Sustain healthy joints and increase bone density
• Build mental resistance
• Boost power and speed
• Work your coordination
• Enhance neuroplasticity and neuromuscular adaptation

Running uses more joints than you might think to get you from A to B. So training compound exercises can be beneficial for working multiple joints at the same time which develops numerous muscle groups. Think squats, deadlifts, push ups, pullups.

And if you really want to go for gold, add unilateral compound exercises into your weekly routine to iron out any imbalances and work on your stability and coordination. Think single leg romanian deadlifts, hip thrusts, step ups, lunges. These can be a little bit tricky at times, but remember this is as much a mind game as it is a physical challenge. You can do this.

How much strength training do runners need to do?

Tell a runner to lift weights every day and they’ll probably run a mile (or five), but fear not strength training for runners only needs to take up about 2-3 sessions per week. The main piece of the puzzle is consistency.

Depending on your lifestyle and running schedule you can do 2-3 full body strength sessions per week (up to 30-40 mins) or 3-4 little and often strength sessions (up to 20 mins) focusing on load rather than volume.

Consistency is the most important aspect before anything else. Find a buddy to train with and you can laugh, cry and sweat together (maybe not in that order).

When Should Runners Do Strength Training Workouts?

Whether you come alive in the morning or at night, the time of day you train is up to you, but always aim to run first and complete your strength session after. Keep the strength sessions separate from those long run days or days when you might wear a running weight vest so that your body can fully recover.

Rest is key. Park your trainers and give them the night off. You’ll see them again in the morning.

Basic Equipment for Strength Training Workouts

Strength exercises for runners is all about mastering the basics. You need your bodyweight and a few pieces of equipment to get started. It’s a good idea to take it step by step, especially if it’s your first time lifting weights.

Before you add resistance to an exercise, practise it bodyweight first. Do everything with intention (this is a game changer!). Once you’re confident with the exercise, you can increase the load.

Basic Equipment: free weights dumbbells, kettlebells, barbells, long and looped resistance bands, ab wheel roller and sliders.

In the beginning you can start with 3 sets x 10 reps for each exercise. As you get stronger, you can increase the load and drop the rep range. Maybe add an extra set if you’re feeling fancy.

Strength Training Plans for Runners

We like our programmes the way we like our bodies, balanced. A good training plan will have a healthy mix of anterior and posterior-chain exercises with room for progression.These exercises can be done with free weights or resistance bands. Ideally one or the other, or both for a super spicy session (proceed with caution).

Lower Body Compound exercises

• Squats
• Good Mornings
• Single Leg Deadlift
• Lateral Lunges
• Step Ups

Upper Body Compound Exercises

• Pull ups
• Push ups
• Bent Over Row
• Incline Back Extensions

Core

Bands, sliders and ab wheel rollers provide a great core workout for runners. Your core is a network of muscles that loop around the spine, pelvis and hips all the way up to your chest. It
is an energy transfer system that stabilises you as you run.

Core workout for runners:

• Straight arm plank (isometric)
• Bear Crawls (dynamic)
• Reverse table tap resistance band
• Mountain Climbers with Slider
• Ab Wheel Roll out (intermediate)

Power and Speed:

Extra cool exercises for the over-achiever:

Single leg band hip flexion - Increases strength of the hip flexors and builds speed and power which translates to your fastest run ever
Slant board squat for bulletproof knees - Train your knees through their full range of motion for joints that can handle impact
Sled Drags (forwards and backwards) - Incredible leg workout for running and building strong hips and power

Remember, this isn’t all about the gains, your core is a 360 degree power house and strengthening your trunk is a vital piece of the puzzle to become a bullet-proof runner. A balanced diet coupled with a simple resistance training routine can see improvement in speed, power, balance and endurance in a matter of weeks.

Now you know your body will be in tip-top racing condition, you're right on time to book in some races for the 2024 season.

FInd your next race

For most of us, breathing isn’t something we necessarily think a lot about. We enter the world, start doing it, and ask no further questions. But, when it comes to running. knowing how to breathe properly and efficiently is really important.

If you’re a new or inexperienced runner, you’ve probably realised that breathing while running is quite challenging. You might experience breathlessness, tight lungs or keep getting a stitches. Don’t worry. Struggling to breathe while running is completely normal, and your body is just getting acclimatised. With our advice and guidance, you’ll find that running and breathing all falls into place.

Why do new runners struggle with breathing?

We all know our bodies need oxygen to survive. When we breathe deeply, oxygen reaches deep into the lungs, where it can then be passed into the bloodstream. And, when our blood is full of oxygen, it gets to the muscles and creates energy - the key to effective running.

So, why do new runners struggle with breathing? Simply put, their bodies are trying to keep up with the demands of running. When we run, our carbon dioxide levels increase, triggering us to breathe more heavily. This means we need these precious deep breaths of oxygen to spur us on and give us the energy to keep going.

When runners become used to running and start running longer and further, breathing while running becomes natural. Their bodies get accustomed to the increased carbon dioxide levels and they find a regular breathing pattern. 

What to aim for

When you start running, don’t aim to take as many breaths as possible. If you do, it will become “shallow” breathing, which only comes from the top of the lungs. With shallow breathing, you won’t get the oxygen levels you need, and you might get shoulder pain or a stitch.

Every runner should aim for deep, even breathing that comes from within the diaphragm. The best breathing when running is steady, deep and rhythmic. It should feel natural (even if it isn’t) and your body should feel in tune with your breath, making everything work together to create a great, euphoric, effective run. 

7 Tips for how to breathe while running

So, how do you achieve the right breathing while running? Here are our top tips.

1. Breathe through your nose and mouth

While certain exercises like yoga focus on breathing through the nose alone, runners need to get as much oxygen as possible. The nose simply won’t do that. So, focus on inhaling and exhaling through both your nose and mouth. Bring water with you to avoid your mouth getting dry.

2. Use the walk-run method

New runners often struggle with breathing because they start too fast. Their body isn’t used to the increased carbon dioxide levels and they become breathless and tired. It’s important to start slowly so your body can build endurance. Try using the walk-run method; running for a short period of time and then taking a walk break (and repeat). 

3. Breathe from the diaphragm

New runners often struggle to get deep belly breaths - because it doesn’t feel natural. But it’s important to ensure you’re getting the oxygen levels you need. Focus on breathing from deep within, picturing your stomach filling with air and expanding. Singers have an advantage here as the same technique is needed to project and control your voice.

4. Run with a friend

Running with a friend is one of the best ways to work on your breathing. If you can run and have a conversation comfortably, then you’re going at the right pace and won’t find yourself constantly struggling for breath. Talking on the phone works, too.

5. Use the 2:2 method

The 2:2 method is a way to develop a breathing rhythm while running. The idea is that you inhale for two foot strikes and then exhale for two. It’s a great method for beginners because it encourages you to hold your breath for longer than what might feel natural and match your breath to your pace.

6. Warm up

If we exercise without warming up, our breathing goes from relaxed to intense in a matter of seconds. This means that the body struggles to keep up. All runners should do a warm up before they get going - and we’re not just talking stretches. Your running warm up should elevate the heart-rate and amp up your breathing so your lungs are ready.

7. Run outdoors

While the treadmill is a great place to get those steps in, you might find that breathing is more challenging when you’re inside. Gyms tend to be stuffy and use air conditioning to regulate the temperature. Fresh air is the best medicine for the lungs, so try getting outdoors as much as possible when you’re starting out. You’ll feel the difference!

How to boost your breathing when you aren’t running

While the best way to breathe while running is to go out and do it, you can also work on your breathing when you aren’t running. Cold water swimming, for example, is a great exercise that focuses on the lungs and builds the respiratory system. Yoga is also great for focusing on the breath and connecting to the body.

But you don’t always need to raise your heart rate to work on your breathing. You can also try less physically intense activities like meditation, which helps as it encourages you to focus on deep belly breathing. Pelvic floor exercises are also useful as the pelvic floor actually works with the diaphragm when we breathe, creating and regulating pressure.

Breathing when you start running can feel like a huge challenge. But you’ll get used to it. And why not give yourself something to work for and sign up for one of our many 5K races?

London is home to some of the finest running routes in the UK, many of which are within the city’s well renowned parks. From trail running routes that'll let you escape the hustle and bustle of the city, to leg-burning hill climbs with epic views out over the city’s skyline, London has it all. And, whether you've just entered your first 5k or are adding another marathon to your collection, these running routes are perfect for mixing up your training.

1. BROCKWELL PARK

Tucked away in the heart of Herne Hill, Brockwell Park offers a great running route, that’s topped off with some serious views out over the London skyline. Starting at the Lido, you can do two loops of the park to make up a 5km running route. Unlike many of London’s runs, the park offers some steady climbs which will test your legs and your lungs.

Plus, if you head over on a Sunday morning then you can check out Herne Hill’s Farmers Market. I’d recommend Cakehole’s Red Velvet Cheesecake Brownie or if you’re feeling more peckish, then perhaps a Gourmet Bacon Buttie from Oink. What better way to end a run?

• Best for: A post-run coffee or snack
• Travel: Herne Hill Station (Thameslink), Brixton Underground (Victoria Line)

2. Battersea Park

It’s a no brainer really - Battersea Park is unquestionably one of South London’s most picturesque green-spaces and makes for a great running route. Also, being situated right on the river, it’s easily accessible from all over London.

Having opened in 1858, this 83 hectare park provides an abundance of running routes, allowing you to plan a quick 5k, or push yourself with a longer 10k. On the east side of the park, there are even a couple of opportunities to go off-piste and dabble with some trail running.

I’d recommend going for a sunset run at Battersea Park, as the bright lights of Albert Bridge provide a great photo opportunity. If you don’t fancy a loop of the park itself, then you can always incorporate it into a longer running route along the Thames.

• Best for: Going for a PB (it’s flat!)
• Travel: Battersea Park Railway Station (Overground) or Bus Routes 137, 344, 44, 452.

3. Hampton Court - Barnes

This one’s a cracker and definitely one of the best running routes in West London. Hop on the overground to Hampton Court Station and then join the Thames Towpath all the way back into London.

If you’re training for a marathon then this is a perfect running route. Distance wise it’s really up to you, and you can go as far into London as you’d like. I clocked out at Barnes bridge, which took me to the perfect half marathon distance (13.1 miles / 21km).

Keep an eye out for the beautiful houses lining the river and if you’re feeling peckish along the route, then there are plenty of cafes around Richmond for a snack and a coffee.

• Best for: Training for a half marathon or marathon
• Travel: Hampton Court Railway Station (Overground)

4. WIMBLEDON COMMON

This South-West London common is the perfect destination for those looking to escape the hustle and bustle of the city, while remaining in Zone 3.

Spanning 460 Hectares, the common gives you a great introduction into trail-running - with endless running routes to choose from. Underfoot, you'll enjoy a variety of woodland trails, expansive fields and muddy tracks - making the park feel a million miles away from London.

• Best for: Your first taste of trail running
• Travel: Wimbledon Common War Memorial Bus Stop or Southfields Station (District Line) then a 24 minute walk (or a much shorter run!)

5. CRYSTAL PALACE PARK

While it's a bit further south, the journey to Crystal Palace Park is well worth it. The park once housed The Crystal Palace, until it was burned to the ground in 1936. Now, this green-space has all manner of sites to see during your run, including its giant dinosaur statues and the surviving Italian terraces of The Crystal Palace itself (one of the only remnants from the 1936 fire).

Underfoot, you’ll enjoy a mixture of gravel paths, tarmac and woodland trails. The park's perimeter makes for a running route of around 3.1km - so 2 loops will take you well over the 5km mark.

• Best for: Mixing up your running route
• Travel: Crystal Palace Station, Penge West Station, or Bus Routes: 3, 122, 157, 202, 227, 249, 322, 358, 363, 410, 417, 432, 450.

6. DULWICH PARK

Neighbouring Brockwell Park and Peckham Rye Park / Common, Dulwich Park's running route is ideal for a quick 5km. Flat and fast, the park provides a near perfect mile loop, with 3 and a bit laps taking you up to the 5km mark.

For those who would like to give their knees a rest from the hard tarmac, there is a woodland trail running alongside the park's path which provides a softer landing.

• Best for: Building up to a 5k or 10k running event
• Travel: North Dulwich Station or Bus Routes: P4 (Lewisham - Brixton) and P13 (New Cross - Streatham)

7. HAMPSTEAD HEATH

Ok, it’s a classic we know. But, let’s be honest, it’s a classic for a reason. Plus, if it’s good enough for Dennis Doyle (Simon Pegg in Run Fatboy Run), then it’s good enough for us.

Aside from that, it's Hampstead Heath's stunning views of the city's skyline which make it one of the premier running routes in London. And, in summer, you can even cool down with an outdoor swim.

• Best for: Unrivalled views of London’s skyline
• Nearest Station: Hampstead (Northern Line) or Hampstead Heath (Overground)

8. VICTORIA PARK

Situated in the vibrant Hackney area, Victoria Park is one of the city’s oldest public green-spaces. The park dates back to 1841 when Queen Victoria opened up the grounds for public use, following a petition signed by 30,000 London residents. Today, it's still as popular with the locals.

In terms of running, one full loop of the park’s outer road is around 2.7 miles, so going that little bit extra will get you to the 5km mark. There is also a dirt track, for those looking to protect their knees.

Aside from the running itself, the area both in and around the park has a lot going for it. I’d suggest heading to the Pavilion Cafe, based in the southern corner of the park, for a post-run coffee.

• Best for: Amazing pubs and restaurants for a post-run meal
• Travel: Mile End (Hammersmith & City, District, and Central Lines)

9. Clissold Park - Alexandra Palace

Now we’ve got the classics out the way, here are a couple of wildcards. Clissold Park is located in Stoke Newington and, while small, this running route is full of character.

The park itself has a nice outer trail to protect your knees and a picturesque pond in the centre to distract your eyes. However, it’s the running route from the park which is why it makes the list.

The park houses a semi-hidden path out via New River, which then takes you through Finsbury Park and onto the abandoned railway line, through Highgate Wood, and eventually out to Alexandra Palace. This parkland walk is one of London’s lesser known running routes.

• Best for: An inner city adventure
• Travel: Manor House (Piccadilly Line), Stoke Newington Railway Station (Overground)

10. EPPING FOREST

Ok, so this one straddles the border between London and Essex, but I’ve squeezed it in because it's really easy to get to from North London.

Once a royal forest, this 1,728 hectare space is unquestionably home to some of the best trail running routes within a close proximity of London.

There are a number of well-marked trails for you to explore, but given the size of the forest I’d recommend plotting out your running route beforehand.

• Best for: An all day running adventure
• Travel: Loughton (Central Line) or Chingford (London Overground)

11. REGENT’S PARK

With panoramic views, stunning gardens, impressive architecture and even the London Zoo, Regent’s Park has it all and is undoubtedly one of London’s best running routes.

On a summer’s day you’ll struggle to get better views of London from Primrose Hill, and the short ascent is perfect if you’re looking to incorporate a climb into your running route.

I’d recommend using the park’s outer circumference for your running route, which is just shy of 5km, before nipping into the park and up Parliament Hill. This will leave you at around 6.5km - but there’s plenty more space if you want to go further.

• Best for: Seeing some of London’s most impressive houses
• Travel: Regent’s Park tube station (Bakerloo Line)

12. Olympic Park

From Super Saturday, to GB’s velodrome supremacy, to the Brownlee brother’s joint success - the list of memorable moments from the London 2012 Olympic Games goes on-and-on.

Now, Queen Elizabeth Olympic Park has become one of London’s top running routes. The park is easily accessible by public transport and is large enough for a 5k, 10k, or half marathon running route. Along the way, you’ll be treated to iconic sites like the ArcelorMittal Orbit Tower, Lee Valley VeloPark, and of course the Olympic Stadium - now home to West Ham United Football Club.

• Best for: Endless running motivation
• Travel: Stratford Station (DLR, Jubilee and Central lines, London Overground)

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I asked the team at Let's Do This for the absolute best running apps for beginners. Running apps keep us motivated, connected, and can add something a little extra to your training schedule, whether you are a beginner, an experienced runner, or simply a data geek (aka run-nerd).

The overwhelming response from the team was that downloading a running app when they were a beginner really kickstarted their journey. They felt more motivated to run, but they also got to celebrate their achievements, with most apps - particularly Strava - allowing your friends to give you kudos and comment on individual runs.

If you're just beginning running, however, then choosing the right app can definitely seem overwhelming. So I've broken down the top 5 running apps for beginners - as recommended by the team - to make your choice easier.

1. MapMyRun:

This running app has both a free and premium version and is a great tool to add a little more data to your training, especially if you're a beginner. The free version is a typical GPS tracking tool that shows users a map of their route, overall time, and pace. The advanced features, unlocked through their premium subscription, add a whole host of easy-to-use features that make even novice runners feel like scientists. One of the downsides of the free version is that it relies on ads to make money, so if you can spare a couple of quid each month then we’d recommend it. 

Some of the advanced features include heart rate zones, interval training, cadence analysis, power analysis and nutrition tracking.

• Available on: iOS, Android Wear, and Samsung Gear
• Pros: Loads of useful data, easy-to-use
• Cons: Ads in free version
• Best Suited For: All-round runners who are looking to add more data to their training plans and understand their running styles better. 
• Developer: UnderArmour 

2. Strava:

Strava is great for those multi-disciplinarians out there. They’ve created a platform that collects vast amounts of data for runners, swimmers, and cyclists alike. One key feature that makes it so popular is the users ability to tag certain portions of a run and compare how they did against their friends and family. This is great if you are competing and want to look at the difficulty of a course section, and customise your training schedule accordingly. 

Strava’s focus on triathlon disciplines has led them to integrate a number of advanced safety features into Strava Summit (Premium version) such as ‘Beacon’. This feature allows users to share their live location with friends and family when they go out for a run giving everyone a little peace of mind. To be honest, if we're looking at one app to rule them all, then it's Strava. That said, the overload of data can be overwhelming for beginner runners.

• Available on: iOS and Android
• Pros: Lots of data, single source for running/swimming/cycling data, advanced features
• Cons: Extra steps to make use of data, Strava Summit price tag (£6.99 per month)
• Best Suited For: Triathletes trying to centralize data from their running, swimming, and cycling.
• Developer: Strava

3. Nike Run Club:

A few years back Nike revamped their previously very popular running app and the changes were not well received. They have continued to iterate and now have an awesome all-rounder app that offers on-the-run voice coaching and podcasts for multiple distances. Nike’s vast athletic network allows them to integrate the voices of sporting greats to encourage runners as they train for their next challenge. It also offers a slew of social media integrations, allowing you to connect easily with your friends and family and stack yourself up against them on the leaderboards. 

• Available on: iOS, Android & Samsung 
• Pros: Pro Athlete Coaching, Social Media Integrations.
• Cons: Lack of nutrition tracking and advanced features
• Best Suited For: Runners that like to compete against friends and family to stay motivated.
• Developer: Nike

4. Adidas Running:

Another classic running app that incorporates all the basic functionality that a running app should. This app is a great starting point, but it lacks some of the fancy features that MapMyRun, Nike, and Strava have incorporated. However, Adidas have done a good job of building a dashboard that users can customise - removing all the fluff and focusing on what’s most important to you. It's the simplicity of this running app which makes it so great for beginners.

• Available on: Android, and iOS
• Pros: Easy to use, customizable dashboard
• Cons: Basic functionality
• Best Suited For: Entry-level runners who are looking for a straightforward and simple app to track their progress. 
• Developer: Adidas Running

5. One You Couch to 5K:

A basic but brilliant app from the NHS, this one will really get you off the couch and into your running shoes. The running app is designed for users who have never run a 5K before and are looking to get in shape but don’t know where to start. It also takes users from walking a 5K route to jogging intervals all the way up to running that first full 5K. The app tracks information on distance, speed and route but little else. Users love this app for its audio coaching that directs runners on when to walk, jog or rest - taking the thought out of training and making it accessible to all. If you're completely new to running, and looking to build up your confidence, then I'd really recommend checking out this running app.

• Available on: Android, iOS
• Pros: User-friendly, motivational 
• Cons: Basic features
• Best Suited For: Complete beginners who don’t know where to start and have little-to-no running experience.
• Developer: NHS

Overall, MapMyRun scored highest because it integrates a variety of data forms around an individual’s running style easily, it is used by a lot of people making for strong social scores, and is priced fairly. Strava came in a close second because it too incorporates a good amount of data but is slightly more complicated to set up and is priced a little higher than most other apps on the market. Nike+ came in at third with strong social elements and awesome coaching features but lacks some of the more advanced data that Strava and MapMyRun include. 

Although there are better running apps on the market, Couch to 5K serves an important role by encouraging less experienced runners to take up the sport. It makes running accessible to everyone, and in our eyes that is one of the most important things an app can do.

Best of the rest: Making running fun again

If you are looking to jazz up your running routine then perhaps try one of these awesome alternatives:

1. Zombies, Run! (Free): This app has gamified run training. As the name suggests you have to outrun the zombie hoard that’s chasing after you. The faster you run and the more miles you put on the road and the safer you will be. 
2. Relive: This is a great app for destination running (or cycling) where you can upload GPX files and photos of your run to the app and automatically create a video of the route intertwining your favourite memories from along the way. This app captures speed and distance but not much else, so if you are training seriously make sure to use a more advanced app in conjunction. 
3. Charity Miles (Free): If burning calories and getting fit isn’t a good enough reason to don your trainers and hit the roads, then Charity Miles is. This app converts your hard worked miles into donations to a charity of your choosing. There are 40 charitable options to select from.
4. Run An Empire: This is likely the brainchild of a keen Pokémon Go user. The title gives this one away a little, but the name of the game is to “take over” empires by running or walking through them. The more you run the more points you and your empire are awarded. 

So whether you are looking for a classic data-driven approach to training (i.e. MapMyRun, Strava, etc.) or you are trying to breathe life back into your training routine (Zombies, Run!) hopefully you will find something here that works for you.

Let's Do This, Together. 

Year on year the triathlon is growing in popularity worldwide. From super sprint to iron-distance, we’ve put together our pick of the 10 best triathlons from around the world:

Find your next Triathlon event

1. IRONMAN 70.3 Hawaii (Kohala Coast, Hawaii)

• Distance: Middle Distance (1.9k swim; 90k bike; 21.2k run)
• Date: Sat 4th June 2022 / Sat 3rd June 2023

This  triathlon allows you to get a taste of the full distance Ironman World Championships course without the need to qualify (or double down on the yards). It’s not an easy event, as there’s plenty of climbing involved and it’s made all the more challenging by the Hawaiian humidity and heat.

The location is the best part of this event by far. Hawaii boasts some of the most stunning beaches in the world, with turtles and dolphins in the water, and volcanoes and tropical rainforests on the land. You’ll get to enjoy all of this as you push yourself towards the finish where you’ll receive a warm welcome by the spectators and organisers.

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2. DATEV Challenge Roth (Roth, Germany)

• Distance: Full Distance (3.9k swim; 180k bike; 42.2k run)
• Date: Sun 3rd July 2022 / Sun 25th June 2023

This event is the best Ironman distance triathlon around for a PB. It holds the world record for the fastest times at this distance for both men and women (Jan Frodeno 07:35:39 and Chrissie Wellington 08:18:13, respectively). It’s also the biggest triathlon event in the world, boasting nearly 5000 athletes in total (including relay) and over 250,000 spectators.

The event features a fantastic course, the bike has a few climbs to keep things interesting and the run is flat, but the real highlight for competitors is the support (pictured) which would rouse even the most battle weary triathlete to a strong finish.

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3. Escape from Alcatraz Triathlon (San Francisco, California)

• Distance: 1.5k swim; 29k bike; 12.9k run
• Date: Sat 4th June 2022

Somewhere between an olympic and middle distance triathlon it’s not the longest event on our list but it’s also definitely not the easiest. The Escape from Alcatraz triathlon will put you through your paces. Inspired by a truly daring prison escape in 1962, after jumping from a boat you will have to swim through the frigid waters and strong currents of San Francisco bay towards the Golden Gate Bridge. Then follows energy sapping bike and run legs where you will encounter the infamous 400 step sand ladder. Complete this event and you’ll have bragging rights that few others can compete with.

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4. Laguna Phuket Triathlon (Phuket, Thailand)

• Distance: Signature (1.8k sim; 50k bike; 12k run); Sprint (0.5k swim; 18.5k bike; 6k run)
• Date: Sun 20th November 2022

Not necessarily that easy to get to, but worth travelling for (and a great excuse for a holiday). The Olympic+ event is challenging mainly due to the tropical heat you’ll endure through the race, otherwise you’re competing in paradise. The swim is quirky because it’s cut in half by a small sand beach that you’ll have to race across and jump in the crystal clear water again on the other side. Lush jungle forest will follow before you run through the upmarket resorts in Laguna Phuket. After it’s all said and done, you can kick back and enjoy your holiday is stunning surroundings.

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5. Triathlon Alpe D’Huez (Alpe D’Huez, France)

• Distance: Triathlon L (2.2k swim; 118k bike; 20k run); Triathlon M (1.2k swim; 28k bike; 6.7k run)
• Date: Triathlon L (Thu 28th July 2022); Triathlon M (Fri 29th July 2022)

Experience high altitude racing at its best. How tough this will be will depend largely on how you can cope with the altitude. The swim takes place at 700m in the Lac du Verney reservoir which powers France’s largest hydroelectric power station. The power station is switched off especially for the swim, which is pretty special. You’ll then climb two separate peaks (Col de l’Alpe du Grand Serre (1,375m) and the Col d’Ornon (1,371m)) before taking on the iconic ascent to Alpe D’Huez with it’s 21 hairpin turns. Before you finish you’ll have 20k to run at 1,860m altitude! By the end of the event you’ll be a master of the mountains.

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6. Noosa Triathlon Multisport Festival (Noosa, Queesland, Australia)

• Distance: Olympic (1.5k swim; 40k bike; 10k run)
• Date: Sun 30th October 2022

This  is the biggest triathlon event in the world in terms of participants (with over 8,000 competitors). It’s a fast and flat event and super beginner friendly, how hard you find it will depend on how hard you push yourself. Distract yourself with Queensland’s stunning Sunshine Coast as you go between beautiful sea and rainforest. Triathlon is only one part of this huge festival. There’s a variety of multisport comprising of running, cycling and swimming events. Noosa is also a popular holiday spot for you to relax in post race.

7. London Tri (London, UK)

• Distance: Olympic Plus (1.5k swim; 80k bike; 10k run); Olympic (1.5k swim; 40k bike; 10k run); Sprint (0.75k swim; 20k bike; 5k run); Super Sprint (0.4k swim; 10k bike; 2.5k run)
• Date: Sun 7th August 2022

There’s various length options for the London Tri, but we’d recommend the Olympic. You’ll be able to take in the best sights London has to offer while you cruise through this inner city event. It’s fast and flat and the multiple length options make it one of the easier events on this list and perfect for athletes of all levels of experience and ability. If you’d like to mix things up a bit, you can attempt the Weekend Warrior where you’ll compete to complete the furthest distance possible across all the events - undoubtedly one of the hardest triathlons in the UK! Currently the record is held by Chris Dunn and stands at 246k. Crazy.

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8. Blenheim Palace Triathlon (Woodstock, Oxfordshire, UK)

• Distance: Sprint (0.75k swim; 19.8k bike; 5.4k run); Super Sprint (0.4k swim; 13.2k bike; 2.9k run)
• Date: Sat 28th May & Sun 29th May 2022

The perfect event for beginners. Held in the beautiful, historic grounds of Blenheim Palace, you’d be hard pressed to find a better introduction to the world of triathlon. The courses are fast, flat and short, with sprint and super sprint options available. There are no waves, currents or steep hills to worry about, and the organisation of the event earns its plaudits every year. This event is adored by all levels of athletes, from those who lead the pack to those pulling on a wetsuit for the first time. What’s more, as in the London Tri, you can also take on the Weekend Warrior, the record currently stands at 9 sprint triathlons completed over the weekend, held by Shaun Wood.

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9. Zalaris Norseman Xtreme Triathlon (Eidfjord, Norway)

• Distance: Full Distance (3.8k swim; 180k bike; 42.2k run)
• Date:  Sat 6th August 2022

Regarded by many as the ultimate test of endurance, this is almost unarguably the hardest triathlon event in the world. Only the toughest attempt this feat, meaning the field is fairly small. The organisers stress that the experience is more important than the finish time. It’s pretty much impossible to set a PB here. After a testing swim through the freezing waters of the often choppy fjord you’ll have to climb over 5000m in elevation on roads and trails to the peak of Mount Gaustatoppen. Being as tough as it is, the DNF rate is as low as 2.8%, which is a testament to both the preparation of the athletes and the excellent support they receive throughout the event.

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