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Swimming is great for cross training Swimming is non-load bearing, an excellent stress reliever, offers a full-body workout, boosts energy levels, and significantly burns calories. What's not to love about it? When paired with running, it's even more beneficial. Here, we explore why you should add it to your training routine. Why is swimming a great cross training option for runners? Boosts lung capacity Swimming is a highly effective method for boosting lung capacity, essential for athletic performance. It increases both lung volume and strength, making it an ideal option for runners aiming to improve their respiratory function. Swimming effectively enhances pulmonary function and breathing ability while running. Consistent swim training can improve your breathing strength, facilitating better performance on the road. Low impact Swimming is an excellent exercise for runners because it offers a low-impact, full-body workout. It activates and strengthens all muscles, providing a greater range of motion compared to most sports. Performing all the main strokes can also increase its benefits. The resistance of water, approximately 12 times that of air, helps you build strength. To add more resistance, consider using hand-held paddles, foam noodles, or a kick boards. The more we can train with minimal injury risk, the better. The water provides buoyancy, allowing you to glide through your workout without stressing your joints. Improves flexibility Swimming significantly enhances flexibility. Many runners struggle with flexibility due to insufficient stretching routines, both before and after a run, which can eventually affect their performance. Incorporating swimming can greatly improve overall flexibility. Strengthens your feet and ankles Runners subject their feet and ankles to intense pressure, particularly during long distance event training. Swimming aids in enhancing foot conditions by stretching and strengthening the muscles and connective tissues in the feet. Burns calories Swimming is an excellent method for burning calories. A leisurely swim can burn more than 200 calories in just 30 minutes, which is more than twice the amount burned by walking. Swimming at a quicker pace can help you burn off the calories from a sugary snack much more rapidly than running or cycling! Great for a healthy lifestyle Just 30 minutes of swimming three times a week alongside a balanced, healthy diet and lifestyle is one of the best ways to stay fit and healthy and maintain a positive mental outlook. Do it with friends, and it’s even more fun! Goggles are an essential piece of kit for your swim sessions. Don't skimp and always invest in good ones. What gear do I need? This largely depends on the location of your swim training. Most people are most likely to use the local pool, whether it's at a gym or leisure centre. Some might concentrate on open water swimming in the sea or a lake. In such cases, you'll need to purchase a good wetsuit, even if you live in a warm climate. This significantly affects buoyancy, and regardless of the climate, a wetsuit is essential if open water swimming will be a regular part of your training. If you are planning to swim in very cold waters you need to get expert advise on the type of wetsuit you need. You'll have to spend wisely to ensure your sessions aren't blighted by the cold. If you're swimming indoors, it's a really affordable sport. The key is to have comfortable swimwear that meets your needs and, importantly, quality goggles. Many people use poorly fitting, inexpensive goggles that can spoil the experience. Investing a little more in decent goggles will greatly enhance your sessions. The difference in price between really good quality goggles and poor ones is only a few pounds. This is definitely an area of kit where the extra investment is worth it! A must for open water swimming! How often? Have a read of this post on the four principles of training . This talks about the need to focus your training on the discipline you have chosen. If you have chosen to run a full or half marathon then you must spend most of your training time on running. If you're focusing on a distance swimming event then it works the other way. It's all about swimming, with the cross training being the gym, cycling and running. Your training plan will have rest days included and this is the time to be looking at including some gentle swimming. If you want to go harder it's ok to substitute a midweek run for a swim session, but definitely not the long run; that is sacrosanct! Cross training is always good to include in a plan, but only in moderation. Training for a distance event must focus on running, however hard that can sometimes be! Swimming is a great cross training option!

Starting a fitness journey can feel overwhelming. You might wonder where to begin, how to stay motivated, or what exercises will give you the best results. A 30-day workout plan is a fantastic way to build momentum and create healthy habits. It breaks down your fitness goals into manageable daily tasks, making it easier to stay consistent and see progress. Whether you want to lose weight, build strength, or simply feel more energetic, committing to a month-long routine can transform your mindset and body. This post will guide you through the benefits of a 30-day workout plan, how to structure it, and tips to maximise your success. Start slowly and gradually build up during your 30 days Why Choose a 30-Day Workout Plan? A 30-day workout plan offers several advantages for beginners and seasoned exercisers alike: Clear structure : You know exactly what to do each day, reducing decision fatigue. Short-term commitment : One month feels achievable and less intimidating than long-term goals. Habit formation : Repeating workouts daily helps build lasting habits. Visible progress : You can track improvements in strength, endurance, and mood. Flexibility : Plans can be tailored to your fitness level and preferences. For example, a plan might include a mix of cardio, strength training, and flexibility exercises. This variety keeps workouts interesting and targets different muscle groups. You can also adjust intensity based on how you feel each day. Starting with a 30-day plan helps you avoid burnout. Instead of pushing too hard at once, you gradually increase effort and complexity. This approach reduces injury risk and keeps motivation high. How to Build Your 30-Day Workout Plan Creating an effective 30-day workout plan involves careful planning and realistic goal setting. Here’s a step-by-step guide: Define your goals Are you aiming to lose weight, build muscle, improve endurance, or boost overall health? Clear goals help you choose the right exercises. Choose your workouts Include a balance of cardio (running, cycling), strength training (bodyweight exercises, weights), and flexibility (yoga, stretching). Schedule rest days Rest is crucial for recovery. Plan at least 1-2 rest days per week. Set daily time commitments Decide how much time you can realistically dedicate each day, whether 20 minutes or an hour. Track your progress Use a journal or app to log workouts, reps, and how you feel. Prepare your space and gear Have your workout clothes, shoes, and any equipment ready to avoid excuses. Exercise will soon put a smile on your face! Tips to Stay Motivated Throughout Your 30-Day Journey Staying motivated for a full month can be tough. Here are some practical tips to keep you on track: Set mini-goals : Break the 30 days into weekly targets. Reward yourself : Treat yourself to something enjoyable after completing milestones. Find a workout buddy : Exercising with someone else increases accountability. Mix it up : Vary your workouts to prevent boredom. Track improvements : Take photos, measure your body, or note strength gains. Use reminders : Set alarms or calendar events for workout times. Focus on how you feel : Notice increased energy, better sleep, and mood boosts. Remember, some days will be harder than others. It’s okay to have off days as long as you get back on track. Celebrate small wins and progress rather than perfection. Staying hydrated and prepared for daily workouts What to Expect After Completing Your 30-Day Workout Plan After finishing a 30-day workout plan, you can expect several positive changes: Improved fitness : Increased strength, endurance, and flexibility. Better habits : Regular exercise becomes part of your routine. Weight changes : Depending on your goals, you may see fat loss or muscle gain. Boosted confidence : Achieving a goal builds self-esteem. Enhanced mood : Exercise releases endorphins that reduce stress and anxiety. To maintain progress, consider setting new goals or repeating the plan with increased intensity. You can also explore other fitness programs or sports to keep things fresh. Remember, fitness is a lifelong journey. The 30-day workout plan is just the beginning of a healthier, more active lifestyle. Starting a fitness routine can be simple and rewarding with the right plan. A 30-day workout plan provides structure, motivation, and measurable results. The key is consistency and listening to your body. Take the first step today and watch how a month of commitment can transform your health and well-being. Why not try one of our 30 Day Challenges and raise money for charity at the same time?

A half marathon through the wine country of Luxembourg Runners always love a race through wine regions and although this isn't one of the most well known it's a great event that you need to look at The Route de Vin Half Marathon is the oldest road race in Luxembourg, having started way back in 1962 and although it's not a massive event, taking on the half marathon through the country's Moselle wine region is an experience you won't forget! The Moselle wine region of Luxembourg You may not know too much about Luxembourg, but chances are you will have had some of its wine at some point, even though you may not have realised!. And that wine is likely to have come from the Moselle wine region where this event is hosted. Luxembourg is surrounded by Belgium, France and Germany in Western Europe, is mostly rural, and has a population of only 650,000. In the southeast, the Moselle's sun-drenched hillsides produce internationally renowned wines, from its most famous grape varieties like Pinots, Auxerrois and Rieslings. The area is full of amazing hikes and cycle tracks as well as numerous museums on culture, wine, architecture, nature conservation and aviation. Remich, known as the pearl of the Moselle, is a tourist town characterized by a magnificent panorama of vineyards and dense forests that surround the city like an amphitheatre. This is where this fascinating half marathon starts and finishes. It's a great place for a long weekend and the perfect base for exploring the abundant wineries. History of the Route de Vin Half Marathon The Route de Vin was the very first road race organised in the Grand-Duchy (and the surrounding area) on October 16, 1962. During the first editions in the 1960s, only experienced runners took part, with only 29 competitors reaching the finish line in the first race. This had reached 100 by 1969 and 14 years later, in 1983 this had risen to 662. In 1990 more than 1000 participants were registered at the finish, while the 1500 threshold was reached in 1999. Although the Route du Vin was, of course, always run along the Moselle, the route taken varied on several occasions. The new route, with a round trip Remich-Stadbredimus-Remich-direction Schengen-Remich, is officially approved by the Association of International Marathons. ​ Race Organiser ​The event is organised by Urban Trail de Luxembourg. They work in close collaboration with the Luxembourg Athletics Federation and the City of Remich, the Police, the Ponts et Chaussées, the emergency services including a medical team, as well as more than 200 volunteers to ensure that the event runs almost flawlessly at all levels. There are a number of commercial partners, some of them having been associated with the event for many years. ​ When is the Route de Vin Half Marathon The race is held annually in September. Distances Half Marathon 5km 10km Is there an Expo? It's not officially called an expo but there is a race village. This is where you collect your number. Bib numbers can be collected on Saturday between 12.00 and 6.00. p.m or on the day of the race between 8.00 and 10.00 a.m. at the ING Route du Vin Village on the Esplanade in Remich. No bibs are posted. How many runners? Approximately 2,000 and growing. The course It all starts at the ING Route du Vin Village, from where you head north in the direction of Stadtbredimus. In the town of Stadtbredimus you will have the opportunity to absorb the regional history of viticulture. The wines of Stadtbredimus and Greiveldange - from the sites called Dieffert, Primerberg, Fels, Greiveldange-Hütte, Herrenberg, Goldberg are some of the best vintages of the Luxembourg Moselle.You then then go back to Remich in the direction of Schengen. Schengen is undoubtedly the village best known for its European status due to the “Schengen Agreement” which was signed on June 14th 1985 on the passenger boat M.S. Princesse Marie-Astrid . The winegrowing village was chosen due to its common border of France, Germany and the economic union Benelux (the first five signatories of the agreement). Magnificent views over the Moselle valley, steep vineyards, wide views towards Luxembourg and the Lorraine and the wild nature create a unique hiking experience. and From there it's back to Remich for the finish, on the Esplanade. Then it's time to enjoy some wine. There is water, Coca-Cola and fruit at each aid station (km 5, 10, 15 and 20). What's unique? The vineyards! And the price. This has to be one of the cheapest quality running events anywhere. Do charities benefit? The organisers support the Unite charity and ask all runners to donate to the charity during registration. Since 1991 the mission of the organisers has been to support the education efforts of local partners in Cambodia, Colombia, Central African Republic, Malawi, Uganda and Zambia. The donations help fund the training of more than 5,000 individuals, actors of their own development, who strive to bring quality education to more than 17,000 children, to increase and diversify agricultural practices, improve human and environmental health conditions and strengthen the social cohesion of their communities! Aside from this support runners can raise money for their favourite charities on their own fundraising page, but this is uncommon. How to register Online via the website. It does not sell out yet, but don't leave it too late. Race website https://www.routeduvin.lu/en

Choosing your first marathon is a big step. Our guide helps you make the right decision Where do you begin? Where should your first event be? There are thousands of them around the world, including options in pretty much every city in the US and sometimes more than one. There are marathons in some very unlikely destinations like Antarctica, the North Pole and Mongolia. So wherever you want to run a marathon there's a good chance you'll be able to find one. Here we help you make the right choice. It's never been easier to find your ideal first marathon. A few minutes online and a world of possibilities opens up. Most events have excellent websites (there are a few exceptions) giving you everything you need to know. Getting a spot however can be a very different situation. The really popular ones have ballots and getting in can be very difficult, but there are ways. First up though, where should you run? Where should you run? First you need to decide what type of marathon you want to run. There are many differences in marathons around the world and your choice will be a deciding factor in whether you come back for another. Where you run is probably one of the most important decisions of your running careers. Plenty of blossoming starts have gone nowhere because the wrong decision was made about the all important first marathon. Think about what you are trying to get out of your first one. Do you need to travel far, or is that part of the experience you're after? You need to consider a number of different factors that will have a major bearing on how much you enjoy the race. Is the course flat? What are the facilities like? Is it easy to get to? Is it a point to point course or a loop? Where are you going to stay? How many others are going to be running? How many people will be watching? Are there plenty of vantage points for friends and family and can they move around easily? What's the support package like from the organisers? Do you get a medal and or a T-shirt at the end? What's your budget? Some events are much more expensive to enter than others and then there's the cost of the trip. The timing of the marathon will determine when you'll be training, winter or summer for example, so choose an event date that means you can train when it's best for you. When you've considered the answers to these questions then you're ready to choose your first marathon, a decision which of course should be many months before race day. Do not leave a decision until the last minute. You should think long and hard about it and decide a year or so from event day. Running a marathon, especially one overseas takes a lot of planning and you should leave nothing to chance. Once you've decided which one is for you then it's time to enter. Entering your first marathon Entering a marathon is now so easy. Gone are the paper forms that had to be posted to the organisers from not so long ago. There are some exceptions, but in the vast majority of cases you can now enter online in a few minutes. Once on the relevant section of the event website you simply complete the required information and pay securely using your card. Generally the actual registration process will be done via a third party registration system. You'll get an email from them and also from the event itself to say you're in. It's important that you think carefully when you're asked for your predicted finishing time, which most of them will ask, especially the bigger ones. The start area will be split into groups (corrals) and these go off at certain times, in wave starts, to reduce congestion. Runners are allocated their corral based on the start time entered on the registration form. Get that wrong and it could ruin your day. It's tough when you're doing your first event to know exactly what time to enter here but be cautious. It's likely your finishing time will be slower than you think. Once your entry is accepted you'll start hearing from the organisers via their newsletter programme. Some are much better than others, but generally you should get some kind of update every month. This won't always be the case and sometimes you'll get nothing until you're sent race day instructions a few weeks from race day. Sign up to their social media channels and that way you'll be able to keep up to date with what's happening. It's likely with the big ones that you'll need to pick up your race bib at the event expo and you should be sent information about that. If not you'll receive the bib in the mail a couple of weeks or so before the race. However if you've entered one of the really big events, like the World Marathon Majors and a few others, things are very different. They operate a ballot due to the volume of people who want to run. The London Marathon for example has nearly half a million people enter its ballot for around 40,000 spots. New York, Boston, Chicago, and Berlin are similar. Huge numbers wanting to run and very few spots. If you're lucky enough to get a spot in one of these events you'll understand why so many want to run them. The organisation on the day and the unbelievable crowd support ensure that the time you spend running will be some of the most unforgettable hours of your life. Over 1.1m entered to run over this Bridge in 2026 Running for charity The biggest and most successful events that are oversubscribed each year keep a number of spots aside and sell them directly to charities, often in packages with website marketing included. The charities then recruit runners (most of whom have been unable to get a spot through the ballot) who then commit to raise a pre agreed amount of fundraising support. This figure will cover the cost of the entry and marketing and leave the charity with some 'profit' that it can then use to fund its goals. It's a 'win, win' with everyone benefitting from this arrangement. Don't think that it's just a case of saying 'ok, I agree' and you're in. Many of the charities will also be oversubscribed for their allocation of spots as well and they will be very selective in deciding who gets one. This process will include assessing how good a fundraiser they think the applicant is. Remember that if you are accepted by a charity for one of these spots you are entering into a contract with them and you are obliged to raise the amount you agreed to. In the US you will have to give the charity your credit card details and they will debit your card at certain points if you haven't raised what you said you would at any given stage. We've got lots more on running for charity here Tour operators If you didn't get a spot in the event you had set your heart on and you can't commit to running for charity there is another way. There are a number of tour operators that specialise in trips to running events and they have guaranteed spots in the big events. Some of them have spots in all six World Marathon Majors. They will require you to book flights and accommodations through them. It's not a cheap tour but if you passionately want to experience one of the big events this may be your only option. They do have other benefits like a tour guide who will help you get around and if you're on your own they are a great way to meet other runners and share the moment. A tour operator might be a great option to be able to run on the streets of New York in November So you've decided on where you want to run and you're in. Now what? Check out this post on what to do next.

Cross training is such an important part of your running training and the gym is a really important part of that schedule Whether it be a regular session in the pool, sessions on the rowing machine or reps on specific pieces of equipment you need to plan how you use the gym carefully and stick to it. It's perfect for bad weather days too! Cross training No runner should train for a distance event, from a 10k to a marathon and beyond, without incorporating some form of cross training in their training schedule. But what does cross training really mean and does it count as 'proper training'? Ultimately you want your training time to be time that helps you get fitter. Cross training will do that but it won't necessarily help you become 'running fitter'. it will however help you recover better and develop parts of the body that running doesn't input. It will help you prevent injuries and it will improve your mental wellbeing. It will also relieve the boredom. Yes, as much as we love running there may be occasions when you need a break to do other sports. There are many forms of cross training, but the gym is one of the best. If you have a pool at yours that helps even more and combined with stationary bikes and gym equipment you have the perfect way to compliment your running training. And that is very much what cross training does. It doesn't replace the 'time on feet' training but it does compliment it. The Pool In our post on swimming as part of cross training we discussed its benefits and how it can support your running. If you have a pool in your gym then make the most of it and include a swim whenever you visit. If you don't have a pool then make the effort to find one locally and spend some quality time on some decent sessions. Most will also have a sauna attached and what better way to spend some relaxation time after a tough workout? Classes Gym classes are a great way to socialise, get fit and push yourself in a semi competitive environment. Aerobics is great in a group, as is pilates, but one of the best for running is spin. Spin classes burn fat quickly, improve your heart health and muscle endurance and are a great way of assessing your fitness levels. It is non load bearing and as a result means your chances of injury are significantly reduced; as long as you don't push too hard. Try and schedule in a session of two a week and see how it benefits your overall fitness levels. Indoor cycling As well as spin, there will be other stationary bikes in your gym that it's worth using regularly. As with spin these have multiple benefits, including building up leg muscle, which is clearly a major benefit for runners. They are stress free, as you can go as fast or slow as you want and you can stay on them as long as you want. They are great for the joints and effectively develop your whole cardiovascular system. These are almost pressure free options, but let that tempt you into taking it too easy! You still have to work to get benefits. Gym machines If you're new to the gym don't be intimidated by these machines. Get a good introduction from a personal trainer and set yourself some goals. Don't just head to a machine, try and work out what's going on and lift what you think is the right weight. Do it all under supervision the first time and get lots of ongoing support. These machines have many benefits over the use of free weights. They prevent over or under extending joints, and they condition your body to its relative stresses in a controlled environment. If used well they will help build your overall muscle endurance, strength and stamina. Ideally you'll focus on upper and lower body, but if you want to focus on just your legs to aid your running you can. There are very specific machines for all key muscle groups. Hamstrings and calves are an issues for runners, but by using the right machines you can strengthen them and prepare better for your running sessions. Free weights Lots of gym machine users graduate to free weights. Again you should have full supervision when using these and work with a partner whenever you use them. Although many free weight sessions are aimed at upper body strength there are plenty that can benefit your legs, but speak with a personal trainer and make sure you're doing the right ones. Whatever the weather, you know that the temperature in the gym will always pretty much be the same. Don't fancy a run in boiling heat or freezing cold then this is the place to be. Want a break from endless runs, perfect then head to the gym. Don't just think of it as that though. Think of it as a once a week 'treat' where you can still exercise, but where you're giving your legs a bit of a break and you're giving yourself a chance for a reset.

We look at some of the reasons why you should embrace holiday running You 're in the middle of a training plan or you're working hard on trying to improve your fitness and you have a two week holiday coming up. What do you do? Keep going of course, but differently. It's important not to lose momentum; two weeks, or even a week missed can have a real impact on progress and running in a different climate and destination can be a real adventure. There are lots of reasons to run when you're on holiday. If you're just starting out and it's weight loss that is the main focus, or if you're following a training plan and you've a big event coming up, running when you're in a new destination can be inspiring and can make your break even more special. Don't miss time from your training plan If you're following a training plan for a half or full marathon, it's important you don't miss a week or two, whatever stage you're at. The plan will always build in some contingencies in the case of injuries, but you don't want to use that up, in case you do get some injuries later on. you'll have plenty of occasions where you might miss valuable running time later that could impact your schedule, but let a vacation be one of them. There is an argument to say that you're on vacation so you should use the time to rest and recover from everything in your life, but remember that your training plan has rest already built into it, so don't add too much more. An opportunity to explore If your vacation destination is new to you then running is the perfect way to explore it. Find locations for places to go and things to do later, while getting some quality exercise at the same time. There are likely to be some gems near your accommodations that you might discover. A run might just unearth some. You'll be amazed at how many incredible places will be on your doorstep that you could miss. Every day when you run on vacation try and go somewhere different. Chances are that every day you'll find something different. You're also likely to bump into some fascinating people, especially if you have headed off to an exotic destination. A change in terrain Chances are you'll have the opportunity to give your joints a break and enjoy some off road running when you're away. Running on the beach can be an invigorating experience but be cautious. Harder sand can be better, the softer it is the more pressure you can put on vulnerable parts like the dreaded achilles tendon. It's best to keep your running shoes on when you're running on the beach, even though it can be very tempting not to. Counter to excesses! It is totally normal for a vacation to be the excuse for some excess and why not. Maybe more fatty foods and more alcohol than normal? Maybe if it's a business trip then not so much, but very likely on a leisure trip. With a decent run every couple of days you'll be able to burn off the excess calories and be guilt free! The next time you're thinking of another sugary dessert or another local beer you won't be worrying. The perfect start or end of the day There's no better way to start or end a day. A run fills the body with endorphins and give us a real mood lift. On vacation it's the perfect way to start the day and a great way to end it. It's often easier when you're away to do a run as soon as you get up and then you can focus on family and friends and not have to worry about it later. How good does it feel going to breakfast knowing you've just been out and got some miles in the legs? There is no better feeling than the self righteous feeling when you're in a group and you're the only one that has been for a run! A potential kick start Vacation running can often be what's needed to start a new chapter in your life and actually begin a new fitness regime. Vacations give you time to think, away from the pressures of everyday life. It's a great time to assess some of your life goals and one of those might well be to improve your health and well-being. A vacation gives you time to get into fitness. One of the challenges then is to find the time when you get back home. A break from vacation routine Another benefit of running on vacation is being able to spend some time on your own. It can be strange spending so much time with people who you normally see for a few hours a day. Even if they are your nearest and dearest it can still be a shock to the system. Going for a good run gives you a chance to have a break and come back refreshed and ready to enjoy their company again! If all you've done is lie on a beach all day, going for a run can be the perfect way to have a change of scenery! Meet new running partners With the growth in social media it's never been easier to meet new people and the same applies to runners when you're on vacation. If you like running with others it won't be difficult to find others enjoying a break or locals or will be happy to show you the best places to run. Most local running clubs and groups welcome visitors so find out what options there are and get in contact with them. Running when you're away, either for business or leisure, opens up so many opportunities. It's a great shame to miss out on these so pack your running shoes and get out there!

Here's a guide on how to avoid common running injuries There are so many potential running injuries that can send our plans into meltdown but there are a handful that are by far the most common. Here we look at what they are and how they can be avoided. It's not always possible to run injury free but armed with knowledge there are ways of preventing them to an extent. We'll tell you how. What are the main causes of injury? There are so many ways that you can pick up an injury playing any kind of sport and running is no different. So many of them are linked to getting your training wrong and that's why it is so important to have a training plan and stick to it. If you run too far, too often or too quickly there's a very good chance things will go wrong. Same goes for not having enough recovery time between runs. Getting your technique right is also very important. If the number of steps you take per minute, known as your cadence, that could result in you over striding, and that could also cause you to pick up an injury. If your arms are not in the right position or your head position is wrong, that could also cause an injury of some sort. Not changing your shoes regularly (400-500 miles is the optimum) could also result in a niggle of some sort and then of course there are falls, fractures and sprains, but you can't always control those. Keeping really alert when you're running and focusing on where you're going will definitely make a difference! What are the main injuries? Knee injuries The IT band is a ligament that runs along the outside of the thigh, from the top of the hip to the outside of the knee. When this ligament thickens and rubs the knee bone, it causes it to become inflamed and this is what's known as Iliotibial Band Syndrome. It is more common if you're overtraining and it is most common cause of outer knee pain in runners. Runner's knee as this syndrome is a dull, aching pain around and in front of your knee, or behind your kneecap and it can get worse after running. Over-training, weak hip muscles, or weak thigh muscles could contribute, but it often happens when your kneecap is out of alignment. Some runners who put in the miles over many years may suffer from this gradual loss of function in the patellar tendon. It is known as Patellar Tendinopathy and its symptoms are usually both pain and swelling, Ankle issues The Achilles tendon attaches the calf to the back of the heel, and even though it is the strongest and thickest tendon in the body it is very susceptible to overuse. It allows us to push off as we run and if it's not looked after it can be a problem. Calf muscles need to be stretched and you must wear the right shoes. Incorrectly fitted running shoes are one of the most common cause of Achilles problems, so make sure you have the right pair. The pain from a sore Achilles can be acute and in extreme cases surgery is needed to rectify the problem. Self massage does work but it is painful if left too late. Ankles can be very delicate and running sprains are not uncommon. They are often caused by tripping on kerbs or running in icy conditions and most can be avoided. If you badly sprain your ankle you could have a very extended break from running. Hamstring problems Hamstring injuries are often a result of poor stretching. Lots of runners have really tight hamstrings and they get tighter over time if stretching is ignored. Tears are more likely when doing track or fartlek speed sessions. Sprints are not good for hamstrings, especially as you get older. Tibia and lower leg injuries One of the most common running injuries is shin splints. There aren't any actual splints, it's just the name used for what is essentially a pain in your shins. It's also one of the more common places to get a stress fracture so if it persists get it checked out. Shin splints are a classic overuse injury and can also result from wearing the wrong shoes. The calf muscles is also susceptible to damage from excessive running. so if you feel any discomfort take it easy for a few days and get the foam roller out and start massaging. Feet Plantar fasciitis is likely to be a problem if you have really tight calves or if you have high arches and aren't wearing the right running shoes. The plantar fascia is the thick band of tissue in the bottom of the foot that goes from the heel to the toes and its this that can become inflamed. Plantar fasciitis leads to a dull pain. Check your running shoes Muscle pulls These are very common and very irritating. These are basically small tears in the muscle and are most likely in hamstrings, calfs, the groin and the quads. There are a number of reasons why they occur, often related to inactivity and then overstretching. Blisters Blisters are the curse of many distance runners. They are caused by friction between skin and clothing or socks and shoes and can be extremely painful. Never do a long run in a brand new pair of shoes or socks and if you are looking to invest in new socks get the double layer type if you get a lot of blisters. These will cure that problem. Avoid pouring water over your head in a distance running event in hot weather. It will run down your body and into your shoes. Blisters are then not far away. Beware of nipple rub as well. Not a blister but potentially even more painful, and again dealt with by the liberal application of petroleum jelly before a run! Weather related injuries If you run in weather extremes you run the risk of a number of different issues. Too much sun, without sunscreen will lead to bad sunburn and potentially heat exhaustion, while the opposite kind of extreme temperature could result in fractures and sprains, as well as frostbite or worse, if you're not wearing the right gear. What can you do to prevent injuries? Stick to a training plan It is so important to stick to a training plan, whatever your running goal. With so many injuries resulting from incorrect training this is the best way to avoid them. Overuse and insufficient recovery time will be avoided if you stick to a plan put together by people who know what they're doing. Warm-up and cooling down It will add a few minutes to the start and finish of your session, but warming up and cooling down are both essential parts of your workout. Stretching is a vital part of both, but remember don't stretch cold muscles, so it's dynamic stretches for your warm up and static stretches during the cool down. Dynamic stretching, like the lunge, is key to the warm up before a run Cross train Although specificity is one of the four training principles it is important to spend time cross training when you get the opportunity. Swimming and cycling, for example, are great ways of getting fit, but they use different muscles and that will give your 'running muscles' a break. Do some weight training in the gym to help strengthen muscles that aren't getting much work during your running. Wear the right gear Running clothing is all about layering. If you're running in the cold, have one good base layer and then build on it and make sure all layers are able to wick the sweat away from your body. In the summer keep it lightweight. Make sure you're wearing the right socks. Cotton anything should be avoided. Hats are important in temperature extremes and of course good sunglasses in summer to protect your eyes. Change your shoes regularly If you're using a running app it will allow you to monitor how many miles you're running in a specific pair. This is really important, so make a note elsewhere if you don't use an app. If you run in shoes with too many miles in them you'll run the risk of various injuries. Stick to the roads and the flat Until you've got plenty of miles under your belt don't go running off roads and don't do anything outside of the ordinary. Your training plans won't include lots of hills, or speed sessions, so don't do them. There's plenty of time for that later. Stay safe It might not always be possible, but avoid running in the dark if you can. Not only is there a security issue, but you won't be able to see the roads in the dark and that's when you could fall. Wear reflective gear so you can be seen by others and if you are listening to music don't have it too loud. Don't run in extremes Depending on what you're used to, be careful with temperature extremes. Don't run in the middle of the day if it's really hot and if you're somewhere cold then do not run if it's icy. That's when you'll get a fracture or sprain. It's bad enough walking in icy conditions, but running is a lot worse. Drink plenty of water You need to get hydrated throughout the day, irrespective of how much you plan to run, that's good practice. If you're running for less than an hour a few extra sips before you go out is fine, you don't need to go mad. If you're doing a long run then have an energy drink for when you get back, especially if you're running in high temperatures. Listen to your body It is very common, especially in the early days, to get a few aches and pains as your body adjusts to running. Don't be too concerned. If they persist then you need to get them looked at and listen to your body as your training progresses. How to treat running injuries The vast majority of running injuries are not serious and they won't need a great deal of medical attention, nor surgery. Some will, but most won't. The key is to be sensible and follow some basic approaches to treatment. Rest With so many injuries being related to overuse the obvious treatment is to rest and take it easy. Don't run. This is why it's important to build in some contingency into your training plans so you won't be under pressure if you have to take a few days off. Massage Get yourself a foam roller or massage stick and do it yourself. Self massage is great for injury prevention and for treatment. It can make a real difference if you're able to spend a few minutes a day on it. A foam roller is a great way to treat injuries Compression This is a whole industry in itself and it's not hard to see why. Compression garments like leggings are recommended for lots of reasons and the same goes for targeted support. Use a knee compression support bandage and you'll notice the impact. Stretching Stretching is so important, both for prevention and treatment. Remember not to stretch when your muscles are cold though. Once warmed up, spend don't overdo it and be gentle with the stretches, especially in areas where you have an injury. Ice packs These are great for reducing swelling and pain. Those that are brave enough also use ice baths, but that's not for everyone! Elevate Elevation of the affected limb is a centuries old approach to injury treatment and it's not to see why once you've done it. Pain relievers Everyone gets the odd niggle that can be dealt with by taking pain killers, but never run through pain. You need to see your healthcare provider if the problem persists.

Round the Bays in Auckland is one of those must-do events The inspiration for many events around the world, Auckland's Round the Bays is a huge event for the city and brings runners from all over New Zealand and beyond. It's not just the run, it's the social scene afterwards and the huge corporate programmes that go on into the night. It's a real day of celebration for runners and non runners alike. Auckland The largest city in New Zealand, but not the capital, Auckland is located on the country's North Island and has a population of 1.5 million. It's a multicultural city, with nearly 40% of its residents born overseas. It's also known as Tāmaki Makaurau, Maori for 'Tāmaki desired by many', thanks to its natural resources and its stunning location. It's the location, which makes it such a good base for exploring its natural world. There are beautiful rainforests, parks and beaches all so close to the city centre. Walk through the region’s largest native forest in the Hunua Ranges, the Waitakere Ranges Regional Park west of the city centre, with more than 250 kilometres of walking and hiking tracks, or explore the striking landscapes of some of Auckland’s regional parks. If you're a beach lover these are on the doorstep and are at the heart of the Round the Bays course. Visit Mission Bay, Kohimarama or St Heliers, just a few minutes from downtown. Auckland is full of attractions for all the family. Its skyline is dominated by the Sky Tower, with its incredible viewing platform, and if you're feeling brave there's the Sky Jump, definitely the quickest way of getting down. Kelly Tarlton's Antarctic Encounter & Underwater World has sharks and penguins.and Auckland Zoo has more than 117 species and 700 animals. Auckland Museum gives you everything you need to know about the city and its surroundings and there are daily Maori cultural performances. To experience the city's love affair with the water head to the Viaduct Harbour and soak in its America's Cup yachting history and enjoy one or more of its quality restaurants and bars. Nearby is the Wynyard Quarter, with its Dockline Tram giving visitors a close up view of everything it has to offer. There are three main wine growing regions here, one of which is just across the water from the Round the Bays course, Waiheke Island. Known as ‘New Zealand’s Island of Wine’, it has become home to a dedicated group of award-winning wine producers. With a unique microclimate and the winemakers’ philosophy of “small is beautiful”, Waiheke has produced some of New Zealand’s most prestigious wines. There are also boutique wineries north of the city in Matakana and the oldest of them all in Kumeu. Heading along Tamaki Drive History of Round the Bays Inspired by Sydney's City2Surf event, the first Round the Bays run was held in 1972. There were 1,200 at the debut race organised by the Auckland Joggers Club. Numbers climbed steadily, peaking ten years later at 42,000. There are now regularly 30,000 running, although it was estimated that 70,000 ran in 2011. Many run without officially entering, joining from the sides as the race progresses, so the total is often greater than the official figures. Race Organiser The Auckland Joggers and Stuff Events. It is a not for profit event. When is Round the Bays The race is held annually in March Distances 8.4km Is there an expo? Bib Collection is at Royal New Zealand Yacht Squadron, Westhaven Marina in Auckland on Thursday through Saturday. How many runners? 30,000 The course It's a nice leisurely start, with the first of three waves going off until 9.15am, with the final wave, the walkers, starting 45 minutes later. It all begins on Quay St, right next to Spark Arena, with the finish line at St Heliers Bay. The Spark Arena opened in 2007 attracts some of the biggest names in the world of sports and entertainment. From Beyonce to Cirque du Soleil, and major sporting events, it's a major events space that can cater for up to 12,000 people. There will be a lot more than that waiting outside to get started on the 8.4 miles from Quay Street and along Tamaki Drive. It's a flat, point to point course, finishing in St Heliers Bay. The mass start on Quay Street The views from the start are incredible. The first one is of Judges Bay, where the heliport is located and then its across to Okahu Bay. The vistas here of the Hauraki Gulf and the coastal town of Devonport across the water are breathtaking. Just past the beach runners pass Kelly Tarlton’s Sea Life Aquarium, founded by the renowned Kiwi archaeologist and diver of the same name. There are stingrays, turtles, octopuses, venomous fish like pufferfish and stonefish, as well as king and gentoo penguins. Visitors can also snorkel with the fish, swim with sharks or stingrays, or ride the Antarctic Snowcat snowmobile to see the penguins. Kelly Tarlton’s also plays an important conservation role, as it has New Zealand’s only turtle-rescue center. It's then past Fort Bastion, built between 1886 and 1889 at Bastion Point, as part of New Zealand's coastal defences and into one of Auckland's most popular suburbs, Mission Bay. It's always busy here, with locals and visitors taking advantage of the gorgeous beach and the setting. Kayaks and stand up paddleboards are popular ways of exploring the bay, but many just prefer taking time out on the beach and soaking it all in. for more relaxation there's the Selwyn Reserve, named after George Augustus Selwyn, New Zealand’s first Anglican Bishop. Its Memorial Fountain is made of Sicilian marble and shoots plumes of water up to 12 metres high at regular intervals. The crowds here are among the best on the course and runners can expect masses of support as they head towards the finish in the next bay. Many finishers will have walked to Mission Bay to take advantage of its great bars and cafes. Vellenoweth Green in St Heliers Bay is where the race finishes. It's a huge party with many local businesses using it as a way of getting their teams active. There are marquees everywhere, including for beneficiary charities. St Heliers Bay is another of Auckland's crown jewels. It has a unique character, with a village-like atmosphere, with boutique stores and quality bars, cafes and restaurants. After the race, walk along the cliffs at low tide to Ladies Bay, a more secluded and equally picturesque beach at the mouth of the Tamaki Estuary. There are awesome views of Rangitoto Island here; it's the distinctive volcanic island in the Hauraki Gulf. Even though the event has 45 minutes between start groups and many walk the course, most people don't rush off from the finish. It's a huge day in Auckland and most stay for a while. There are plenty of food and drink options and a quick stroll into St Heliers opens up many more. Hundreds of volunteers are involved on race day What's unique? It's the biggest race in New Zealand. Do charities benefit? Over the years Round the Bays has raised over $3.5 million for New Zealand charities. Our verdict This is New Zealand's biggest running event and if you're into big events you'll love it. It's only a relatively short one and many people taking part don't even run it, but it's one that you need to tick off. It's a long way to travel just for this, but if you are planning a trip to New Zealand then synchronise your dates and register now. How to register Online via the website. It's a first come first served registration process, with no ballot. Race website https://www.roundthebays.co.nz/

Our warm weather running guide will make sure you don't overheat! If you live somewhere that's pretty much hot all the time you'll know how to stay cool when running, but for those of us in a climate where it's almost a treat to run in the warmth then you'll need to take a very different approach than you do in winter. We'll go through the options here and give you the best advice on how to make the most of running on warmer days. Be prepared There's nothing better than going for a run in the sun, but it can soon turn into something memorable for all the wrong reasons if you're not prepared. Making sure that you don't overheat, you stay hydrated and you protect yourself from the sun's rays are all part of this preparation. If you're training for a fall marathon you'll be doing plenty of miles over the summer months, which can be an absolute pleasure. Be prepared for warm days and make sure you make every run a pleasure. Protection from the sun Sunscreen It might not always feel like it but the sun can do you serious damage even when it's not sunny. Before you put any of your warm weather running gear on you need to put on your sunscreen. It needs to be sports sunscreen that protects against UVA and UVB rays and it needs to have a high SBF number like 30 upwards. It must be waterproof to prevent it getting in your eyes as you sweat. Most sport sunscreens also contain zinc oxide for extra protection. Many sportspeople who are outside in the sun for extended periods will also use zinc oxide on its own, especially on ears and the nose. It doesn't matter how short or long your run, always make sure you have applied sunscreen. Running cap Another form of protection against the sun is a good running cap. It needs to be lightweight and designed for the job. Good running caps have mesh panels and they are loose fitting. Some runners prefer visors as opposed to caps. If you wear a visor then make sure you apply sunscreen on areas of your head that are still exposed to the sun. Make sure your cap has a good peak, is lightweight and is breathable Sunglasses The third part of our protection against the sun is a good pair of sunglasses. Keeping your eyes safe from sun damage is really important. Ultraviolet light can take its toll on both cloudless days and when the skies are gloomy; those days can be even more dangerous for your eyes. It's not just the hot sunny days we need to be concerned about. It's essential that you get a pair that offer full protection from both UVA and UVB radiation. Overexposure to UV light can cause significant eye damage and eye conditions and diseases like cataracts and potentially cancer. That makes ensuring maximum UV protection your number one priority. Too much exposure to UV over a short amount of time can cause photokeratitis, which is essentially sunburn to the eyes. You also need to consider the comfort, fit, anti-fogging and lens tint. Specialist running glasses now have non-slip nose pads, super-lightweight adjustable frames, interchangeable lenses and careful design to ensure ventilation and prevent fogging. Wraparound models offer the best coverage from side to side. For these reasons, look for a pair of sunglasses that offers the best protection for your individual face shape and remember that UV rays can reach your eyes from all angles. You should also consider your preferred lens tint. The tint of your sunglasses can help to reduce glare, but it's not just a case of the darkest colour will deliver the best protection. Yellow, orange, rose, brown, grey and amber tinted lenses are more popular for running, with amber a preferred option for trail running. Clear is popular in winter when the sun isn't as bright. Sunglasses can cost as much as a pair of running shoes, but they don't have to Clothing Whether you're running in summer or winter there are a number of factors to consider when you're buying your running clothing. it needs to be breathable, with lots of mesh vents, it needs to be able to wick moisture away from your body and it needs to dry quickly. For summer gear it should also have built in UV protection, to protect you from the sun. The choice of colour also differs in the summer. Go for white and light shades, rather than black or darker shades. The lighter shades reflect the sun and the darker ones definitely don't! Don't choose cotton! Rather than wicking moisture away from the body and keeping you cool, it does the opposite. It gets wet and progressively heavily and can lead to lots of rubbing. Wool is a material that wicks sweat away really effectively and although it's a material more associated with the colder months it's idea for summer running gear. It's not all T-shirts and shorts in the warmer months though. Evenings may be a bit cooler and then it's time for the long sleeved thin shirts and if there is rain around go for a really lightweight running jacket. You can then use these in the colder months as part of your layering system. Check that out here Tights are still popular in summer as they are now super lightweight and don't cause chaffing. Compression tights also have additional benefits that make them a must have for many runners. They come in full and three quarter length. Running shorts come with a multitude of options, some much briefer than others! When it comes to underwear again avoid cotton. There are ranges of underwear manufactured just for runners and the range of sports bras include those designed for the warmer months. There are plenty of choices. Just remember that ventilation is key. Socks Don't even think about wearing cotton socks. They absorb moisture and will get wetter as your run progresses. This will be seriously uncomfortable and could well lead to blisters. You need to grab some pairs of technical socks that are designed to keep your feet cool and that wick moisture away from your feet. These will have ventilation where you need it along with mesh and flat seams. They obviously cost more than cotton socks but they are absolutely worth every cent. They are available in a multitude of different styles and colors, with no show and anklet options being especially popular when it's really hot. Shoes Some shoes are better for winter runs and some are better in the summer. To an extent this depends on the fabric used in the manufacture of the upper. Some have more breathable fabrics than others and some have more mesh vents than others. The more breathable the fabric and the more vents, the more airflow around your foot as you're running. A lighter shoe is also good for the summer, as long as it ticks all the boxes that you need. Hydration If you're heading out for a short run of 20 minutes or less, hydration isn't a big issue, but if you're out for a while then you need to seriously consider how you're going to hydrate. All runners need to drink before they run, irrespective of distance, but if you're planning a long run in the heat then you need to make sure you have access to water. If you're able to put some water in places along the route that's a great option; it's unlikely, but it does happen. If you have to take it with you then you have a few options. One is to carry a bottle, which isn't ideal as it can affect your running style, or you can wear a hydration belt that can hold bottles. Make sure you get one that's ergonomically designed. If you are going to run a decent distance then think about a hydration vest, or gilet, as these hold both bottles and bags of water, accessed via tubes. Running hydration vests are great for long distance running

If you're looking for a marathon with a difference the Midnight Sun marathon is for you Imagine finishing a marathon early in the morning, at the same time people are out shopping and while others are leaving nightclubs. And when it's still daylight. Welcome to the Midnight Sun Marathon, Tromso, Norway, where that happens and no one is remotely surprised. It's a truly unique event and one you need to add to your bucket list now. Tromso Tromso, known as the Gateway to the Arctic, is a small town of around 70,000 people, 217 miles above the Arctic Circle. It is often called Paris of the North for its year round cultural life and historically-rich city centre. The city is situated on the island of Tromsøya, surrounded by fjords and mountains. making it an ideal base for exploring the Arctic wilderness and experiencing the region's natural wonders, including the midnight sun. From mid May to late July,where the sun does not set at night. The opposite happens in the weeks either side of late December, when the sun does not rise and the area is permanently shrouded in darkness. Although this area has been inhabited by Norse and Sami settlements since the last Ice Age, Tromsø wasn’t officially founded until 1794. In the 1800’s it was an important Arctic hunting and maritime centre and by the early 1900’s it was the starting point for several Arctic expeditions. It's now a hub for scientific research, with a strong focus on the Arctic environment and climate change. It played a crucial role as a base for Arctic expeditions in the 19th and early 20th centuries. Famous Norwegian explorers like Roald Amundsen and Fridtjof Nansen were regular visitors to Tromsø. It's now home to the Norwegian Polar Institute One of the most famous buildings in the north of Norway is Tromso's Arctic Cathedral. This iconic architecture has stood on the waterfront of Tromsdalen facing the city since 1965. One of the best views of the city and surrounds, including breathtaking fjords, is from Storsteinen mountain ledge and it's easy to get there thanks to the Fjellheisen cable car. Also worth a visit is the world's northernmost botanical garden, a short walk from the university. Unsurprisingly, it is an Arctic–Alpine Botanic Garden with Arctic and alpine plants from across the northern hemisphere. Set right in the middle of the “aurora zone,” the Tromso area is ranked among the best places to observe the northern lights in the night sky. The best time to view this remarkable phenomenon is between late November and late January, when the sun stays below the horizon, so you'll have to come back again, after the race. History of the Midnight Sun Marathon Midnight Sun Marathon was founded in 1989 and the first event was arranged in 1990. Their aim is to contribute economically to sports and charities. The organization encourages everyone to run, whatever their age, capability and personal goals. They also give grants to sporting talent in Northern Norway each year. Race Organiser The event is owned and operated by the Midnight Sun Marathon company and the race director since 1996 is Nils Hætta. He is Sami and from Kautokeino in Finnmark, Northern Norway. He was part of the Lillehammer 1994 Olympics team and has a lifetime of experience arranging sporting events. When is the Midnight Sun Marathon? The race is held annually in June Distances There are five different distances to choose from: Marathon (42,2km), Mizuno Half Marathon (21,1km), Coop Mila (10km), iTromsø Mini-marathon (5km) and SNN Kids Race (500m). Is there an expo? There is a small expo in the centre of Tromso, where numbers need to be collected. It's on Friday, Saturday and on race day up to 1pm. How many runners? 6000 across all distances The course Have you ever started a marathon at 8.30 pm or half at 10.30pm? Well you will do here. The start and finish are in the city centre. It's organised but relaxed. After 2k runners cross the Tromsø Bridge, one of the most recognized sights in Tromsø. The 3,399-foot (1,036 meters) long bridge crosses the Tromsøysundet Strait connecting the mainland to the island of Tromsøya. It opened in 1960 and at the time it was the first cantilever bridge in Norway. The Arctic Cathedral, Tromso's most famous landmark is at the end of the bridge, visible from the centre of the town, set against the background of the 1238 metre Tromsdalstinden peak. Its formal name is the “Tromsdalen Church”, but because of its striking shape and dramatic architecture, it became known as The Arctic Cathedral, as soon as it was opened. Check out the chandeliers; made of Czech crystal and inspired by icicles. Once over the bridge it's an out and back first 20km, south and then north to the 10km turning point and from there back into Tromso. There are aid stations approximately every 5 kms where you can get water, Maxim sports drink and bananas. The scenery here in Tromsøya is breathtaking and although there are few spectators, local residents are in their gardens shouting support. It's a surreal experience and one not to be missed. At 20K its back across the bridge, onto the 'mainland' and south to the 30km point before returning the same way. The scenery here is the same as on Tromsøya; barren, windswept but fascinating. It's an endless summer and everyone out is celebrating the light. Even better; there are no hills of significance. At 40km it's back over the bridge and one of the most fascinating runs to a finish line anywhere in the world. The city is bustling with a unique combination of spectators, nightclub goers and shoppers and they're all cheering as you run down the home straight on Mainstreet Storgata in the early hours of the morning, in broad daylight! The Half Marathon course follows the same route as the last 21km of the marathon and the 10km goes from the city centre, around the southern tip of the island and returns back to the city centre to the finish in the same place as the full and the half. What's unique? Everything! Where else do you start an event so late and finish so early and all in daylight! It's an intriguing experience. Do charities benefit? There is no official charity programme although the organisers do support local charities involved in the event. Our verdict Definitely one you've got to do. It's really well organised and logistically it's really easy. Everything is straightforward and the scenery is stunning. It's not super busy so you can run at your own pace from start to finish. There are plenty of aid stations and the support in Tromso is great, especially given the time of day! Everyone is really friendly and nothing is too much trouble for the many volunteers. How to register Online via the website. Race website https://msm.no/en/events/midnight-sun-marathon/

Not many do it. Do you need to warm up before a run? Throughout your running career you'll hear all the time about the need to warm up before a run. But what does it really mean and what's involved? Too many people get it wrong and it can cause havoc with your training regime if you do. Get it right and it will make all the difference and keep you injury free for much longer. What is it? A warm up is a short period of exercise activity before you get into your main run. Do you often find it takes you a few minutes to really get going when you start your run and that the first mile or so feels much tougher than what follows? That could well be because you aren't warming up. We'll cover what the warm up should include, but in general it's a combination of dynamic stretching and gentle slow paced running, designed to get your mind and body ready for what's to come. If you don't do it there are many potential issues and if you do incorporate it you'll see lots and lots of benefits. Why do it? Gets you mentally prepared It can be tough at times getting ready for a run. Some days it is much easier than others, but on the days when it's not as easy the warm up period can help you mentally prepare. Going from sitting watching TV to getting out the door on a cold night for a warm can be made easier by warming up. Gets your body prepared Generally speaking before a run your muscles are cold and when they are cold they won't perform to the same degree as when they are warmed up. It's all about getting the blood to flow to your muscles by increasing your heart rate and making them more elastic as a result. You need them to stretch better and this is what the warm up helps to achieve. Raising your heart rate improves your overall cardiovascular system and you'll perform better as a result. Reduces your chances of injury This improvement in muscle elasticity will also play a major role in helping you fight injury. You will be more agile and combined with greater muscle flexibility there is a lower chance of getting injured. If you don't warm up (and this applies to all sports, not just running), you'll be liable to get cramps, and muscle pulls that could result in significant down time. How do you do it? Go to any running club or any event and before everyone starts running you'll see a lot of them stretching. Chances are they will be doing static stretches, where they are stationary. This is very, very wrong! Never stretch cold muscles. Before you do any static stretches you need to warm up your muscles; if you don't there is a real chance that you will get injured. Static stretches are for after your run. The stretches that you should do are called dynamic stretches and there are lots of options. These are some of our favorites: Leg Swings There are two options, Front to Back and Side to Side. The Front to Back stretch opens up hip flexor and hamstrings for a better range of motion (hips need to be level and the back straight, with no lean forward or backward). Balance on one leg and swing the other leg 15 – 20 times and then change legs. The Side to Side option warms up adductor and abductor muscles of the inner thighs. Retain the same upright posture and this time balance on one leg while swinging the other one side to side. Lunges Lunges are a great way to activate your glutes and warm up all of your leg muscles. There are three main types that all your leg muscles get a good dynamic stretch. Get started with front lunges. Take a big step forward, making sure your front knee doesn’t go over your toe. Then, try to get your back leg as close to the ground as possible. You need to get both legs bent at a 90-degree angle. Try five reps on each leg initially and more if you feel comfortable. Backward lunges are very similar to forward lunges. Instead of taking a big step forward, take a big step backward, keeping the same perfect form, and repeating five times on each leg. Side lunges are where you stand with your feet wider than hip-width and bend one leg, making sure your knee doesn’t go past your toes. Keep the other leg straight as you bend to the side of your bent leg. Repeat on each leg five times. March on the spot This one is nice and easy. Quickly walk up and down on the same spot for around 3 or 4 minutes. Knee lifts Another easy one. Try to bring one knee up for around 30 seconds to touch the other hand and then switch and do the other knee. Your back needs to be nice and straight and with a slight bend in the other leg. Aim for an upright posture. Remember that static stretches are for the cooling down period after a run, not before a run, when the focus is on dynamic stretching Five or six minutes is enough for the dynamic stretches and then it is some relaxed easy running. Don't just stretch and run at your normal pace. Take it easy and build it up slowly. Ideally this will be around half your normal speed and at this point you can check out your running form, making sure your arms and in the right position, head is nice and upright and the heel to toe action is perfect. You should do the same when you're running an event. Developing a warming up routine that works for you is not just about your training runs, it's also essential for race day. Many runners forget everything they have learnt on their training runs when they get to the event weekend. There is so much to think about that many things are forgotten. Race day might be the furthest you've ever run so it's even more important then to make sure everything about your warming up routine and your running form is perfect. And of course at the end you need to cool down properly and you can find out more about that here.

Keep your running technique simple and efficient One of the great things about running is that it's easy to get started and easy to get better. However there are some technique issues that you need to be aware of and these can seriously impact on your progress and performance over time. We have a look at how your head position, where your arms are during your stride and much more and how this can impact your running. There are lots of different running styles and you'll see plenty of them on your next run. While it's easy to adopt your own style, which you'll feel is the right one and the most natural for you, there are important do's and don'ts that you need to incorporate. What feels right, isn't necessarily right. Heel to toe You should never bring your feet flat down., but instead hit the ground with your heel first and then your toes. This will allow you to 'spring' into the next stride. You should almost bounce from one step to the next, which is easier said than done the further you get into your run, but that should be your aspiration! Head still and looking straight ahead As you run you should be looking ahead and keeping your head still. Resist the temptation to look down at the floor for extended periods. Obviously you'll need to check where you're going periodically, but don't do it all the time. Regular deep breathing Many runners pay little, or no attention, to their breathing and run poorly as a result, especially in the latter stages of a run. It is really important not to keep exhaling, but breathe in deeply on a regular basis. Every 100 metres or so you should drop your arms and breathe in deeply through the nose. Then exhale slowly through the mouth. This should take twice as long as the breath in. Then bring your arms back to their normal position. Relaxing your arms helps to open up your heart and lungs , improving their functionality and improving oxygen flow. This is the best way to avoid the dreaded stitch or to sort it out if you do get one. It's often assumed that a stitch strikes as a result of eating too close to a run, and that is often the case, but not always. It also regularly hits runners who are not breathing correctly. Focus on your arms It is common for runners to have their arms in the wrong position. Across the body is not good, but by your side is good. Ideally they should be by your sides, bent at the elbow and lightly brushing your waist as you run. They should not be drawn across your chest and they should not be too high. These are three primary reasons for this: Firstly, the higher your arms the more pain you are likely to get in your shoulders. Shoulder and upper back pain is common in runners of all levels and in the majority of cases it's because of poor technique. Keep your arms low and you'll ease the pressure on your shoulders. If your arms are high you're in effect 'holding them up' and using up valuable energy. Second, by keeping your arms away from your chest the more you will open up your heart and lungs and the more efficiently they will function. by bringing your arms across your body the more you restrict your cardiovascular system, making it more difficult for it to work efficiently. Thirdly, by allowing free movement of your arms by your sides they can operate more effectively, driving you forwards. If they have maximum movement you can use your arms to their full potential. This is especially important up hills, where the more you can use your arms to propel you, the more effective and economical your running performance. Keep upright Never run in a bolt upright position, but at the same time make sure you don't slouch! As your run progresses, particularly a long run, you will notice that you almost start to lean forwards. you must avoid this and keep your posture intact. Don't run 100% upright, aim instead for about 90%. By looking ahead and keeping your head still this is the position that you should naturally adopt. Hands free Avoid the temptation to carry a phone, water bottle, gels, or anything else in your hands. You can wear an accessory belt that can hold anything you think you'll need on your run and this will avoid the need to carry anything in your hands. Running with a heavy water bottle is a common reason for poor running technique. More stress gets put on the shoulder concerned and this can easily lead to significant pain as a result. More often than not it will lead to an uneven running style with one arm typically higher than the other. This can lead to inefficiencies in your cardiovascular system and resultant poor breathing technique. Technique check A 10 second 'technique check' every ten minutes or so can help you keep tabs on every component of your technique. If something is wrong you can put it right then and there. This could play a significant role in helping improve performance and help reduce injuries.

Do the right thing on race day When you have tens of thousands of runners running a major, 10k, half or full marathon it doesn't take many runners doing the wrong thing for the race to become more challenging for others than it needs to be. Yes, there is such a thing as event etiquette in distance running and here we'll discuss the best ways to ensure you get as much as possible from your race and that those around you do the same. Make sure you're in the right start area It might sound a bit obvious but if you're not in the right start zone/corral, yours and many other runners' event will be significantly impacted. If it's a big event your start area will be determined by the time you put on your initial entry form. If it's a small event you can decide where you start. if you get it wrong you will spend your run being overtaken, which can be very demoralising, or you will be the one doing the overtaking and that can be challenging. If you're constantly being overtaken it means you're probably holding up runners and this can be frustrating for them. Run to the side if you feel this is the case. It is really hard to predict your finish time, especially when you have to enter a race many months beforehand, and even more difficult if you've not done that distance before. What you do in training can also be very different to what you achieve on race day. if you turn up to your event and you feel like your predicted time was too ambitious then you will be able to go back a corral or two and this is the best thing to do for everyone. You won't be able to go forward though - generally. You could ask at the expo and they may be able to change it, but you won't be able to move forward on race day. Don't walk in a group across the course If you're having to walk for whatever reason, or if it was always your intention to walk (there's nothing wrong with that of course!) then don't walk solo, or in a group across the middle of the course. Walk to the side so others can go past. If you need to stop for a breather then don't just stop dead. If you do then you're likely to have someone go straight into the back of you. Slow down gradually and move across to the side. Go to the far end of the water stations In bigger races especially water stations can be very long, a few hundred metres in some cases. This means you don't have to grab your water or energy drink from the front along with everyone else. Keep running and go to the end. The volunteers there will be much quieter and they'll be pleased to see you. It makes such a difference not having to battle with everyone else! You will be really surprised at how much quieter it is at the end compared to the front. Be careful around aid stations Discard your garbage/litter thoughtfully When you're running a distance event, especially a half or full marathon it's hard at times to focus on anything else apart from just getting to the finish line. It's the little things like where to get rid of used water bottles or gel wrappers that you don't even think about, but get it wrong and it can cause serious damage. Try and use the giant bins events have by water stations or throw it to the side, away from others. It might not be perfect but a little thought will more often than not avoid an injury. Leaving a partially full bottle of water in the middle of the road will inevitably be a problem for someone. Don't barge Be polite when you're running in a busy event. It's amazing how many quicker runners in particular just push their way through a packed field. Rather than weaving in and out they just charge though the narrowest gap and force others aside. They were probably in the wrong start corral and are desperate to get a good time but this isn't the way to do it. Others don't mind if there was some kind of effort to apologise but often there isn't. Be patient as most event fields thin as the event goes on, but if it doesn't then you have run sensibly and take into account there are lots of others running and they don't want to be knocked around. Use the official event toilets/restrooms! At some point during the event you may well need to answer a call of nature. If you do then use the official portable toilets that you'll see around the course. Yes, there may well be a queue, but it will go down quickly and it's a good chance to catch your breath! Don't use someone's garden. Think how you'd feel. At the finish, keep moving When you hit the finish line you'll probably be totally shattered and just want to stop. Don't! It's really important that you follow the instructions of the marshalls and keep moving. As tempting as it is to stop and take it all in, there are likely to be many more runners behind you and they will want to get their medal, finish swag and bags as soon as they can. Take a moment, soak it in and keep walking. Once you're out of the finish zone you can take some time to absorb what you've achieved; just don't do it right on the finish line! The highlight of your race! Thank the volunteers Whenever you can it's really important to thank those that have given up their time to help you enjoy your day. Distance running events can have anything from 20 to 3000 volunteers and not many of them will be receiving anything for it. Maybe a coffee and a sandwich and probably not even that. Some words of gratitude from you whenever you can will make the world of difference. It's the least you can do. Without these guys these events just would not happen. Where would we be without the volunteers! There will be other ways that you can make yours and other runners' race experience a better one. What else can you think of? Wherever event you run, always think 'event etiquette'.

Your running shoes should last about 400-500 miles but look after them If you're planning on training for a distance event the chances are you'll be spending a decent amount of money on a few pairs of running shoes. They aren't cheap, so why not take good care of them? Here we'll explore the best ways of prolonging their life. And that doesn't include putting them in the washing machine! How long do they normally last? Running shoes should generally last between 400 and 500 miles, with some lasting only up to 300 miles. This depends on the make and model and how they are looked after. We'll talk you through how you can make them last a bit longer - up to 100 miles longer. So how do you know how many miles you've done in them? You'll often be able to tell when they need replacing due to wear on the soles and the uppers will start to feel loose. For a far more accurate and ongoing update on your mileage if you're using a running app then this will keep a log for you. If you have two pairs on the go (covered below) you'll be able to keep track of both pairs. You can set an upper limit on your shoes and the app will tell you when you've reached it. If you don't use an app then make a manual note every time you run and the mileage covered. It is important to know how many miles you've done as sometimes your shoes won't show signs of wear as much as others and you could be wearing shoes with 700-800 miles in them, which isn't a great idea. Also be cautious if you see a bargain at your local running store. It might be last year's model, or even from two seasons ago. Just because it's brand new doesn't means you'll get the same mileage from it, maybe 50 miles or so less. Over time the material used in the midsole does break down in contact with air. This is called EVA, ethylene-vinyl acetate and is a thermoplastic, more commonly known as foam rubber or expanded rubber. Use the right shoe There are three main types of running shoes and they need to be used for the specific function that they were constructed for. There are trail shoes, road running shoes and racing shoes (also known as racing flats). Trail shoes are more robust and have much more grip on the soles, designed to deal with off roading. They also have more protection in the toe box area. The rubber wears out quickly if they are worn on normal asphalt roads. Shoes built for road running have more cushioning and racing shoes are much lighter, designed for runners who are looking to get a really good time in a distance event. They don't last long. It's really important that if you're planning a mix of off-road and on the road running that you get a pair of shoes designed for that specific purpose and if you're planning on using racing shoes you only use them for that and not in your general training. You'll need to try them before your race, but don't overuse them. If you don't use your shoes for the purpose they've been designed for they will wear out much quicker. For off road running or mud run events use trail shoes and save your road running shoes for the road Have two pairs on the go at the same time It might sound odd in a post about looking after your shoes to recommend buying a second pair while your first pair is still new but this is definitely the way forward. It takes a couple of days for the EVA in the midsole to get back to its normal shape after the pounding it has taken on your run, so if you are going out again before then (more than likely) then you need to do this in another pair. If you don't then the foam will get compressed further and may not recover fully. In effect you're giving them a chance to rest and recover. If you're not using an identical pair of shoes for your second pair you may also see some muscle strengthening in your legs as your body adjusts to a slightly different shoe. Only wear them when running It might sound obvious but because they are so comfortable it's very easy to slip on your runners while you're doing day to day chores. Don't! Although they won't be subjected to the same level of stress you'll still be compressing the foam, meaning that you aren't giving them a chance to recover. Buy a cheaper pair for this purpose or use a pair that has hit their limit but still look ok. Many shoes are perfectly fine to wear around town even when you shouldn't run in them any more. Use these instead. Don't use up the valuable running mileage for domestic activity! Clean them regularly It's not long before that 'box fresh' look disappears. A couple of runs in the rain or in the park and all of a sudden they look like a different pair. It is then so easy to throw them in the washing machine and when they come out they look as good as new. You should avoid this if you can. It's ok for older shoes that you're running in anymore but not your current pair. Running shoes are made of high tech materials and they aren't designed to cope with the temperatures and rotations in a washing machine. If you are determined to use the washer then only use the cold cycle so you don't damage the glue or the EVA. The best approach is to remove the laces (leave the insoles as they don't always go back as they should) and brush the dirt and mud away with a cleaning brush. Use baby wipes or a soft cloth. They don't need to be spotless. Chances are they will get dirty again on your next run. It's important to keep the soles clean as any excess dirt could impact on your running performance. Don't use the washing machine to clean your shoes. Hand wash them instead. Keep them out of the dryer And what about when they're wet. This can be after a run in the rain or after you've given them a clean. If you don't they will smell and quickly go out of shape. The best approach is to grab some newspaper and stuff the shoes with it, pushing it has far to the front as you can. Leave it for a couple of hours, then take the newspaper out and replace it. The original is likely to have absorbed as much water as it can at this point. Not only will this approach absorb water and stop the shoes smelling, but it will help retain the shape of the shoes. It's best to remove the insole when you're doing this and dry it separately. Keep your shoes away from artificial heat. In a warm room is fine, but definitely not on top of a radiator. The chances are this could soften some of the areas that were heat welded in the first place and then they'll lose their shape. Definitely do not put them in a tumble dryer for all of these reasons. Leave the radiator for your cat, not for drying your running shoes! Store them correctly When you come back from a run do you just kick them off your shoes and throw them in a cupboard with everyone else's? That's not a great idea. Don't let other shoes pile up on top of them. The uppers are relatively delicate and can be damaged if heavier shoes are stored on top of them for too long. Untie them when you take them off. The heel cup can become damaged if you don't. Just like you should not use artificial heat to dry your shoes, the same applies to sunlight. Don't leave them outside in the sun for hours and don't leave them in your car, in the heat where they can also become damaged. If you need to leave them in your car, cover them with some clothing to keep them cool. The sun will just dry them out and will damage both the foam midsole and the areas where they were heat welded in the manufacturing process. Follow a few of these points and you could extend the life of your shoes, saving some money and potentially making your shoes work better for you. When they are ready to be replaced, don't delay. Your running shoes are the most important part of your kit, so treat them well but when it's time for you to move on, do it quickly

Look out for these running danger signs You'll have your ups and down in training and in races; we all do. It's key that you are able to recognise when there is an issue and then be able to deal with it. If you battle on even through you can sense there is a problem, this will inevitably lead to an issue or lead to you falling out of love with running and we don't want that to happen! The running danger signs might be as a result of overtraining or from under training. Be on the lookout! What are the danger signs? You're always ill It's normal for runners to pick up more than their fair share of sniffles (and a bit more) when they are deep into their training programme and if this is you then don't worry about it. It becomes an issue if you are getting way more than your fair share. Then it becomes a concern. You're not sleeping well Generally, because you're pushing yourself more than normal sleep should not be an issue for a runner. It you're not sleeping, or it's intermittent than this is something to be concerned about. You aren't enjoying your running You will have off days and you need to be well aware of that before you get started, but overall you should be enjoying running. The gradual progression and improvement in performance combined with the increased sense of well being will give you great satisfaction. If this isn't happening there is clearly an issue. You're not getting any better The feeling of plateauing is fairly common, but it generally short term. You can't keep improving in leaps and bounds. As you get further along the road to your event the opportunity to improve becomes more challenging. However if this plateau issue becomes longer term there is a problem. You're not eating well Hunger is an ongoing issue for most runners. As you run you burn fuel and you need more; far more than normal. This leads to more eating than normal and the battle becomes ensuring you are eating the right things and not sugary snacks. However if the opposite is happening this is another danger sign. You're having mood swings Running should lead to an upturn in your moods. The mental health benefits are well documented but if you're finding this isn't the case and that you're feeling as negative as you are positive then something is wrong. You're lacking energy Fueling your running is always difficult but with the right nutrition plan you'll find a way. However if you're finding that you're constantly lacking energy as opposed to simply after a run then there is something more at play. You're getting injury problems As if all the above aren't bad enough, the worst of all is the onset of injuries. Are you getting little niggles; aches and pains that won't go aways. Days missed from training because you can't shake off an injury. This then becomes a real problem. Mood swings are a problem; often an overtraining symptom What could they lead to? Long term injury problems If you are feeling niggles or constantly ill there is a very good chance this will lead to a long term injury. This will mean time away from running and a big bill from your physio. Falling out of love with running Running should be fun and enjoyable. If you are overtraining or undertraining it's quite likely you will fall out of love with the sport that you should love. Running brings great happiness if you do it right and it can be like this for years. Don't ruin it. Missing your running goal Needing a break from running for whatever reason could mean that you miss that half or full marathon that you've been training weeks for. Often overtraining happens because you've pushed things a bit too far. Do that, or alternatively not train enough and that big event might disappear out of reach. Relationship problems As if that isn't enough, beware of issues stemming from mood swings. If we don't think of others around us the symptoms of over or undertraining could well seep into our day to day relationships. These might be with our friends, kids or partner and none of us want that to happen. We need them with us on our training journey. Don't upset them. What can you do about them? However you structure it, follow your training plan! Training for a big event or to get and stay fit is not complicated. There are of course plenty who make it sound complicated, but it really isn't. It is based around the four principles of training (read more here) and that is how you make it work for you. Good training plans are based on these four principles: progression, specificity, individualisation and overload. If you follow a plan you can avoid the issues outlined here. You might still get an injury because your body has reacted in some way and you may well pick up a cold but you will avoid the issues associated with over or undertraining. These plans all incorporate a significant number of rest days and it's often a lack of rest that can cause problems. If our running is going really well and potentially better than expected it's tempting to overdo it. If you do that, overtraining becomes an issue and you'll see some of these symptoms. Conversely if you have too many rest days, you'll also see some of these symptoms. You won't be improving and you'll become frustrated, potentially leading to mood swings. Follow the plan and avoid running danger signs!

Virtual events have so many benefits When Covid took over the world running events were cancelled and it was more than two years before most came back and even then with reduced capacity. Their replacement was the virtual event. Most of us had a go at one or two and even though they don't come close to replacing the real thing they do have benefits. Will they now disappear or are they here to stay? What are they? For most runners in 2020 and 2021 the only way of feeling connected with the event world was to take part in a virtual event. These had existed before the pandemic but they exploded in popularity over this two year period. Pretty much every event globally offered a virtual option. They had to. There was no revenue coming in and they still had costs, so they all had to look at a virtual option, even though many were against them for many reasons. Basically a virtual option was to do the event at home. No-one could travel and there weren't any events anyway, so the only option was to do it where you lived. There were many options, but the most common were: The official virtual event that had to be done on a specific day, at clearly defined times and on a specific app. These included the London and New York Marathons. You couldn't record your run on any other app or submit evidence later. The official event that could be done within a set time frame, sometimes many weeks. Some events, like the Honolulu Marathon, allowed the run to be done on multiple days, rather than all on the same day. Virtual events, offered by multiple companies allowed runners to select a distance and decide when they completed it. How do they work? Runners (or walkers) record their activity on their favourite app, or that required by the event, and upload the detail to the relevant platform. Some apps sent the information directly to the event so further action is needed. For those that took multiple days to finish their run they could see progress, both in terms of miles covered, but also on a map of the course, with information on the landmarks they would have passed at certain points along the course. Many events offered much more than just recording functions. They offered downloading features that attempted to bring the event to their runners. There were official race numbers (sometimes sent in the mail, but normally downloadable), details about the destination and sometimes themed videos, including specific training information were provided. It was important that those that took part really felt part of the experience. Some event organisers did this a lot better than organisers and many continue to do so. In addition to the downloadable and video products, most event organisers and many others not directly linked to events, offer medals and T-shirts. Medals are essential and the quality of these differs hugely. Virtual events that include shirts are often more expensive and again the quality can differ, so make sure you know what you're getting in detail before you sign up. Also remember to check when your bling will arrive. Generally this will be linked to the date of the physical event, if you're signing up to one that is provided by a physical event organiser. Check the quality of the medal you'll be getting once you complete your virtual event Why would I do one now that the real thing is back? There are lots of reasons for still running virtual events: If you want to be involved in a distance running event and you can't travel for whatever reason the virtual option is definitely worth considering. You'll get official race gear without leaving your local area. If you want a medal and T-shirt from an exotic destination thousands of miles away, no problem, now you can. If you're not ready to do a full or half in one run then these give you another option. You can do it over multiple days. Some official marathons allow you to do this and a great way of getting some marathon bling without putting yourself under undue pressure. Some purists don't like that, but it's opening up events to a bigger audience and that has to be a good thing, doesn't it? You can reward those long training runs. Training for a full or a half means lots of long runs, and now you can use one or two of them to grab yourself some extra medals and T's. Sign up to a virtual and you can use that as extra motivation as you're training for your physical event. Will they stick around? Virtual events were an essential replacement, but now they are an addition. It's an extra revenue stream for event companies and a great way of extending the profile of the brand. When they first came to prominence many event companies had to cancel their events at really short notice and many used medals and T-shirts that had already been ordered, or delivered, for those that completed the virtual event. Without the virtual option all of this event bling would have been wasted and huge costs incurred with no return. Now event organisers create merchandise especially for the virtual. Medals and T-shirts are now often different to those for finishers of the physical event and this satisfies those that felt the official medal shouldn't be given to those that don't complete the event in one run. There was a view that the medal could be devalued. That isn't now an issue and it's clear, by seeing how many event companies still offer a virtual option, that they are here to stay. Final thoughts Virtual events existed long before Covid and they will continue to exist far into the future. While many of us will associate them with difficult times they did give many runners a degree of motivation to keep going. Motivation was difficult for many people during this time and virtual gave many runners a source of inspiration that kept them going. No physical events are back, virtual events still have a role and they could prove invaluable for physical events organisers as they look to rebuild. Check out our 30 Day Challenges here

Yoga is perfect for runners. Recovery, prevention and posture Running is of course one of the best ways of getting and staying fit, but it can be tough on your body, especially your joints. One way to offset this is by taking up yoga. Not only can it counteract some of the stresses from running but it can also increase your flexibility and your posture. Here we'll explore how to get the most from yoga, the best type of yoga and how it can improve your recovery from your runs. What is yoga? Yoga is a Sanskrit word translated as “yoke” or “union.” The aim of yoga is the creation of a union of the soul, the body and the mind. It has become a phenomenon over the last several decades, all over the world. It originated in the East and has developed into a modern lifestyle essential for many. People from all walks of life can practise and benefit from yoga and it costs little to get started. Devotees often reference feelings of relaxation and calm and physical benefits such as improved strength and flexibility. There are many different forms of yoga and some are better for runners than others. Given that you're likely to have limited time and this is a additional session that you'll need to commit to on top of running we've highlighted the options here: What type of yoga is best for runners? Many types of yoga can benefit runners, but my preference is yoga that focuses on the major running muscles: the hips, glutes, hamstrings, and hip flexors. These generate most of the power in your running and need most support. The four best options for runners are Vinyasa yoga, Ashtanga Yoga Power yoga and Hatha yoga. Vinyasa Yoga Also known as flow yoga, Vinyasa is a sequence of poses seamlessly joined together to create a programme that begins with the first pose and finishes with the last one. It needs to be carefully choreographed as each move is synched to the practitioner's breathing. There are no breaks between each pose. It corporates power and Ashtanga yoga but is very different to Hatha yoga, where there are breaks between poses. Ashtanga Yoga In a Ashtanga yoga session each pose is done in the same sequence. There is no variation from the order, so wherever you do the class it will be the same, irrespective of venue or instructor. It is a quality workout and depending on fitness levels it can be intense. The focus is very much on a combination of poses, breath and meditation. Yoga classes are great for social interaction and supervision Power Yoga Power yoga classes differ from Ashtanga as they allow for much more individualization from the instructor. There isn't the sequence structure that's required in Ashtanga. Whoever is managing the session has the flexibility to teach any poses in any order, so potentially every class can be different. It is very much focused on strength and flexibility which is what makes it so good for runners. Often considered by purists as not being as technical as other forms of yoga it has introduced the discipline to many who would never have considered it an option. Hatha Yoga This is a much slower form of yoga and one that is focused on the development of mental well being, relaxation and building core strength. It is much more about controlled breathing with poses held for several breaths, before the next. Poses are not taught in specific sequences and time per pose will differ in different sessions. It's one of the common forms of yoga, and there are many, many different types of poses. What gear do you need? There are literally no financial barriers to entry for runners wanting to get into yoga. There's no specialist equipment needed and your running gear is perfect for classes or at home. If you're a member of a gym your gym membership will more than cover the classes, which is the best way to get started. The gym may provide mats, but if they don't then you'll need to invest in one of these and they are very low cost. Some are more expensive than others, but don't spend too much until you've decided this really is for you. If you do take yoga a bit further you might need a block and strap. A block can help you with deeper poses by adding stability and support when you’re not quite ready for a more advanced pose. A strap works in a similar way, by extending your reach to hit more difficult poses. They aren't essential, but may be of benefit as you progress. Yoga mats are cheap to buy and last forever What are the benefits of yoga to runners Yoga is a great way to help reduce the impact of running on your body. There are both physical and mental benefits that make any time spent well worth the effort. Yoga increases flexibility which helps you improve form as well as strengthen muscles so they don't take such a beating during training runs. Yoga helps prevent injury while increasing stability throughout your entire leg area and strengthening core muscles. It can help prevent overuse injuries like runner's knee and IT band syndrome, two of the most common and two that can result in no running for a considerable amount of time. Yoga is low impact, meaning there's less pressure on your joints. The majority of yoga poses will help open up tight muscles without putting too much strain on them. Yoga is a great way to lower stress and it helps to give mental focus. Summary If you have time for a session or two a week yoga can be a real positive as part of your training plan. However, remember that one of the four principles of training is specificity. This means if you must focus on your running so if you have really limited time it's not something you should worry about. However if you do have time and plan to have a certain number of gym sessions a week, on top of your running, then make one of them a yoga. Alternatively try it at home. Netflix and some yoga is better than Netflix alone. Prevention of injuries is really important to all runners and if you can get some strength and flexibility benefits then it's very much worth it.

Is the Antarctica Marathon the best running adventure on the planet? It is an extraordinary trip, culminating in one of the most memorable (and tough) running experiences imaginable. Nothing prepares you for what you'll experience in this once in a lifetime journey into the unknown. Expensive, yes, but worth every single cent. This four part series goes into the details. This is a trip like no other. There is nothing like an overseas trip to do a marathon: the new sights and smells, meeting new people, running where you can't normally room, it's unforgettable. And then there is Antarctica and this is nothing like any of those trips. This isn't just an overseas trip to do a marathon. This is the Antarctica Marathon. This is a 13 day tour that is almost overwhelming in terms of its uniqueness and ability to surprise. It starts with the arrival in beautiful Buenos Aires, known as the 'Paris of South America'. Buenos Aires offers an array of activities and attractions for visitors. The city is known for its steaks, red wine, and bustling nightlife. There are numerous weekend markets, dining options, historic sites, plazas, and museums to explore. Visitors can enjoy a glass of malbec, try traditional empanadas, or watch tango performances. The Hilton hotel is conveniently located near Puerto Madero, a modern neighborhood with waterfront views. A stroll through this area is highly recommended. It's the greener part of the City, great for chilling out after a long flight. Cross the iconic and sleek Puente de la Mujer (“Bridge of the Woman”). All of the streets in this area are named after women. Don't miss two ships-turned-naval-museums which still sit in the water – the Sarmiento and the Uruguay. The next day you get a half day tour that introduces you to the attractions of the City. You can then spend time exploring it in more detail, potentially with some of your new found running colleagues. Without writing a whole blog post of Buenos Aires here are some brief highlights: Recoleta Cemetery - A fascinating place full of memorials to Argentina's rich and famous. Pay your respects to Eva Peron and many others and then check out the Basilica de Nuestra Señora del Pilar next door. The Museum of Fine Arts in Buenos Aires - A free museum and one of the in the world, it has works by South American artists in addition to the big names like Van Gogh, Degas, Monet, and Picasso. Beautiful Buenos Aires Feria de San Telmo - a manic but well worth seeing Sunday street fair. Defensa is a pedestrian street in Buenos Aires that offers a plethora of antiques, artwork, knick-knacks, and other treasures. It boasts 300 stalls of a local bazaar where you can find original souvenirs dating back to the golden age of Buenos Aires. In addition to shopping, visitors can purchase homemade snacks and enjoy the street performers along the 13 cobblestone blocks. The Plaza de Mayo and La Casa Rosada - The plaza is a historically and politically significant place in the city. The Casa Rosada, where the President of Argentina works, is located here and famous speeches by Juan and Eva Perón were delivered from its balconies. It's a popular spot for chilling out, but also serves as an epicenter for demonstrations. The weekly march of Las Madres de Plaza de Mayo, who are the mothers and grandmothers of people who "disappeared" during the Dirty War, takes place here. The Botanical Gardens - Palermo's botanical gardens offer a peaceful and free escape from the bustling city. Located next to Plaza Italia, visitors can explore various types of architecture while enjoying the butterfly hall, 100-year-old greenhouse, small lake, fountains, and herbal garden. The gardens provide ample shade for a picnic and a perfect opportunity to roam around and enjoy nature. La Boca in Buenos Aires La Boca - La Boca neighborhood is a must-visit for those who love vibrant buildings and tango dancing. During the day, the neighborhood offers great photo opportunities with its iconic and vibrantly painted buildings. However, it is advised to avoid the area at night as it can be unsafe at times. Despite this, La Boca is home to two major tourist attractions: the colorful Caminito street, which is filled with the work of artists, and La Bombonera, the stadium of the world-renowned Boca Juniors fútbol club and its passionate fanbase. If you're done walking around the sites why not try some tango dancing or watch the experts. You see them everywhere. Buenos Aires is the birthplace of tango, so it’s the perfect place to learn… or just watch the pros. On Sunday nights you can see people dancing in the street in San Telmo’s Plaza Dorrego. You have to try an empanadas as you enjoy the City. These classic Argentine snacks are widely available and come in various forms. They can be found in street kiosks, bus stations, bakeries, and restaurants. The dough shell can be baked or fried, while the filling can range from minced beef to shredded chicken, ham and cheese, onions, or mushrooms. In the evening you have a welcome dinner at the Hilton. This is where you have the full race briefing and get to meet more of the 100 or so runners who will be joining you on the boat. You'll have met plenty already on your morning tour but here you get to meet the rest and find out the details of what lies ahead. Listen intently! On this first full day and the next you have the opportunity to join a light training run. Next day is more sightseeing and more chances to enjoy the wonderful cuisine on offer. It can be very tempting to eat way too much and spend way too much time on your feet! Day 4 is a really big one. This is the day of the flight to Ushuaia, where you'll board your boat for the epic trip to Antarctica. Later that afternoon you'll set sail for an unforgettable voyage. Ushuaia, where the boat departs Ushuaia is a fascinating city. Located in the province of Tierra del Fuego, the world's southernmost city and with a population of 80,000, is a great place to explore. We had chance to wander up into the Martial Mountains and the views of harbour and out to the Beagle Channel were superb. It is one of five internationally recognised Antarctic gateway cities and you could feel the expectation, as everyone nervously waited for departure time. Once settled on board there another briefing, focused on the two day crossing. Cabins are shared so you get to spend some amazing experiences with someone you only met a couple of days previously. Check out Part 2 for the details about crossing The Drake Passage, widely considered to be one of the most treacherous voyages in the world.