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Our guide to the importance of physios If you've been running for a while there's a very good chance that you've already visited a physiotherapist, probably on more than one occasion. If you're new to the sport then be prepared. It's not necessarily a negative. Most of us will have an injury challenge and the vast majority of them can be overcome quickly. Maybe you should visit one before you get injured to help with prevention? What is a physiotherapist? A physiotherapist works with patients to develop customised programs designed to restore as much as possible their functional ability and movement. They are trained to help patients at all stages of life — from infant to old age — whose function and movement are impacted by a number of different factors, in the case of runners, often from overtraining: They take a whole-body approach, and work at all stages of healthcare, including prevention, education, intervention, rehabilitation, and treatment. Sports physios focus on the prevention and treatment of injuries. Why do we need them? Physios are an essential part of the running scene. Often undervalued and unfairly maligned for their charges (everyone has to make a living), without them many of us wouldn't have a running history and those amazing memories would have never been created. Go to any doctor anywhere in the world and they will more often than not have no interest in dealing with a running injury. Often it's because they don't have the skill set to deal with them, but whatever the reason you will be referred elsewhere. And generally this referral will be to a sports physiotherapist. As the majority of them are private you will need to pay. Most medical insurances will however cover the cost. Different types of physio Sports Physiotherapy: This is a special branch of physiotherapy that deals with sports professionals and athletes. The focus is also on performance and overall patient development. Getting athletes back to full form and getting rid of pain is only a part of what a sports physiotherapist does. Neurological physiotherapy: Neurological conditions lead to extreme muscle weakness, loss of balance and coordination and more. This type of physio aims at establishing mobility and treating functional disorders which originate from nervous and neuromuscular system such as stroke, spinal cord injuries and Parkinson’s disease. Orthopaedic physiotherapy: The main aim here is to alleviate pain, increase mobilization, and to rectify the skeletal injury. This type of physio deals with repairing the deformities and treating the ailments related to the human musculoskeletal system, which include correcting the muscles, ligaments, bones, joints, and tendons. Cardiopulmonary physiotherapy: Physiotherapists run cardiac rehabilitation centers and educate patients about certain forms of exercises and resistance training techniques. This is targeted at patients who suffer from cardiopulmonary disorders to improve their overall quality of life. Paediatric physiotherapy: Paediatric physiotherapists help in improving acute injuries, defects which are present at the time of birth, delayed physical growth, or certain genetic defects such as cerebral palsy. They also use various therapeutic exercises in children, which can aid in strengthening the affected parts; thereby improving the precise and overall movement. Geriatric physiotherapy: This sub-specialty deals with certain age-related medical conditions such as arthritis, osteoporosis. They also guide elderly about restricting certain movements which can aggravate pain, provide their patients with gait aides to improve overall mobility and to minimize pain by employing various techniques and exercises. What to look for So how do you decide who to go to? Obviously it needs to be a sports physio, but as with many areas of life you can't beat word of mouth recommendations. It's great to be put into contact with a physio based on feedback from someone else who has had to deal with the same issues. It's also good to be treated by a physio who is a runner and knows the challenges. They are always better, but it does often help. And then there's the cost. If your insurance doesn't cover it you'll need to look at the cost of a visit and work out how much a full course of treatment could be. Obviously going for the cheaper option isn't always the answer but if you've had two good recommendations from people you trust and one is cheaper than the other then it could make sense. The roller is a popular way of massaging sore muscles What are the different types of treatment? There are many different approaches that your physio could take with your running or walking injuries and there's a fair chance that you'll experience two or three of these combined and potentially more: Manual therapy – This is basically the use of the hands to massage the affected area. It's often the starting point for treatment. Stretches and exercises – A staple of all physios this is often an education process where they encourage clients to do these at home between sessions. They are really important and are an ongoing part of a strengthening program. TENS therapy – A TENS device is a small battery-driven device that's used to send low-grade current through the electrodes placed on the skin surface, with the aim of temporarily relieving the pain of the affected area. ROM exercises – Range of motion exercises are used to improve joint mobility and to reduce muscle stiffness. The three most common are Passive Range of Motion (PROM) exercises, Active Assistive Range of Motion (AAROM) exercises and Active Range of Motion (AROM) exercises. Acupuncture - Check out our article on this often misunderstood treatment. Not all physios offer this, but if yours does then it could be worth looking at. Taping – You may have seen this tape available in running stores and wondered what it's for. It lifts the skin away from the connective tissue, so allowing the lymphatic fluid to move more effectively. You can do this yourself but there is a technique so ask your physio to show you first. Joint mobilisation – This type of manual therapy technique is used wherein a physiotherapist mobilises the joints at different speeds, depths, and amplitudes to restore normal joint movement. Ultrasound: Therapeutic ultrasound uses the frequency range of 0.5 – 3 MHz to lower inflammation. It promotes healing at the cellular level, increase metabolism, and improve blood flow to the damaged tissue. Our recommendations It is very easy to put off dealing with an injury. While you don't want to be heading to a medic the first time you feel any kind of twinge be warned that if you don't deal with a problem early it could be very costly, both in medical bills and time away from running. Get issues dealt with quickly and you'll be back on the roads soon. It's also important to visit a physio even when you don't have a problem. Go and get a good sports massage and help prevent problems. That will be money very well spent!

Everything you need to know about Saucony running shoes One of the oldest running brands is Saucony. Founded in 1898 in the US state of Pennsylvania and known originally as the Saucony Shoe Manufacturing Company, it was acquired in 1968 by Hyde. In 2012 it became part of Wolverine World Wide. As well as shoes it's a big manufacturer of apparel, hats, backpacks for leisure and sporting use. Its running shoes have a loyal following and are well established in most markets globally. The history of Saucony running shoes Saucony has over 125 years of history. Beginning life as the Saucony Shoe Manufacturing Company in 1898 it was based in Kutzon, Pennsylvania and it was here that it took its name. Saucony Creek flows through Kutztown, close to the original factory building, its water also being the inspiration for the logo. Focused initially on making children's shoes it was eventually moved into running shoes and a few years later was acquired by Hyde Athletic Industries, a company that also had plenty of history, having been formed in 1910. Hyde has previously purchased the Athletic Shoe Company who were also making track shoes. It wasn't until the early 1990's that all of Hyde's shoes were fully branded as Saucony. Saucony's list of honors began in the late 1970's with the Hornet and the Trainer 1980. With a bold design, with plenty of suede and mesh, its construction was different to any other shoe from the brand. In 1981 the famous Jazz was introduced. It was marketed as ‘a new high in performance and comfort for the serious runner’ and it went on to become Saucony’s best-selling shoe of all time. Saucony running shoes were well and truly put on the map in 1984 when Rod Dixon won the New York City Marathon in one of its greatest ever finishes. A signature line known as ‘DXN’ was launched, full of innovative ideas. The Shadow and the Azura followed, reinforcing the brand's position as a leader in research and development, as well as design. Who owns them? Saucony has been owned by Wolverine Worldwide since 2012. The group also owns Merrell and Hush Puppies. What are they known for? Saucony has been recognised for a number of important firsts in the running shoe world. Most significantly in 1958 it launched the world’s first high-performance running shoes, the 7446. These were a lightweight, kangaroo leather track shoe with six long spikes under the forefoot. The Trainer 1980 shoes were among the first to replace the firm board-like foundation with a durable cardboard and foam layer between the midsole and sockliner. A year later the Jazz was considered one of the shoes that took the running boom to another level. The EVA in those midsoles is nothing like the foam that is now synonymous with the brand: Pwrrun. This is the overarching name for the brand’s current suite of cushioning foams. First up is Pwrrun, which is made of standard EVA foam and then there is Pwrrun+ used in the Triumph and launched in late 2019. The next upgrade is Pwrrun PB, found in the Endorphin Speed 3 and Freedom 5. It uses compressed PEBA beads to create a springy ride, with a level of propulsion. The latest version, Pwrrun HG, known at a superfoam, is used in the Endorphin Elite and provides better energy return than any foam the brand has created previously. It's not just foams that Saucony is known for. Its Endorphin Elite is a state of the art shoe, to challenge the Nike Vaporfly, with carbon fiber midsole plates, that are also used in the cheaper Endorphin Pro 3. The brand's extensive research and development programme is ensuring that it doesn't get left behind when it come to running shoe technology. The Saucony Endorphin Elite Pros and Cons There are pros and cons with every shoe. Here are those associated with Saucony: Pros It is very running focused meaning its energy is channelled on development of products designed specifically for one sport. The range covers all options, from shoes for beginners, to trail shoes, to the new elite racing range. Significant research involved in the tech as evidenced by the Endorphin Elite. Cons Distribution isn't as widespread as some brands meaning it might be difficult to find the exact model and color you're after to try on. A relatively low profile brand with a small percentage of the market may impact on runners' appetite to give them a go. Most popular models Saucony Triumph 21 The Triumph is Saucony’s luxury offering. The latest version comes with a revamped midsole using Pwrrun+ cushioning, so it's even more responsive and lightweight. Saucony Guide 16 The Guide is aimed at overpronators needing a stability shoe. It has Pwrrun midsole foam and a Pwrrun+ sockliner for moderate cushioning, with a guidance frame in the midsole. Saucony Ride 16 A neutral shoe that can be used by mild overpronators, it has a Pwrrun midsole, with a Pwrrun+ sockliner and a supportive, snug fit. Saucony Kinvara 14 It has a Pwrrun midsole and Pwrrun+ sockliner, it's lightweight and designed for quicker runs, but with plenty of cushioning to ensure the right level of protection. The Saucony Peregrine 13 trail shoe Saucony Peregrine 13 The most popular trail shoe in the range it has a Pwrrun midsole foam and a Pwrrun+ sock liner and an embedded rock plate, with great outsole traction. Saucony Endorphin Elite “The lightest, fastest, and most energy efficient shoe the brand has ever made.” Designed to compete with the fastest shoes out there it is most definitely doing just that. On the up? Saucony is at the forefront of running shoe technology as clearly evidenced with the launch of the Endorphin Elite and its new carbon plate geometry highly responsive PWRRUN HG midsole foam. Saucony’s worldwide revenue increased by 50% between 2019 and 2022. with a further 15% rise forecast in 2023, with strong growth in China and online revenue doubling in the USA. This growth gives the brand the revenue to continue to invest in research and development and when this happens, the development of shoes at the highest level is almost assured. Tombogo X Saucony Butterfly The brand is no stranger to fashion collaborations, although they are not as important as they are for some of the other shoe brands. The focus of these relationships has been the Originals line, with many focused on their most famous shoe, the Jazz. Saucony have also recently got into the sneaker community with the development of the Butterfly with designer Tommy Bogo. It has a silhouette made of injected EVA with a modular inner shoe that can be removed from the outer "clog" shell , with an interchangeable colorway system. While not the key marketing driver these partnerships keep the brand profile high and drive further sales, so ensuring research and development in new tech continues.

Is cupping therapy worth the effort? If you've not heard of cupping therapy, don't worry you're not alone. More talked about in health circles now than it has been for years, it's very much an ancient treatment, dating back to ancient Egyptian, Chinese, and Middle Eastern cultures. It's a treatment in which there are special cups on your skin for a few minutes to create suction. It helps to treat pain, blood flow and inflammation, and is great for relaxation and well-being, as well as being a type of deep-tissue massage. What is cupping therapy? Cupping therapy is one of the oldest and most effective methods of releasing the toxins from body tissue and organs. It is a practice in which the therapist puts special cups on the skin to create suction. This causes the tissue beneath the cup to be drawn up and swell causing increase in blood flow to the affected area. The enhanced blood flow under the cups draws impurities and toxins away from the nearby tissues and organs towards the surface for elimination. Cupping techniques and styles have often been influenced by their geographical location, as well as by the materials used in that area: animal horns, bamboo, ceramic, glass, metal, and plastic have all been used in this procedure found in Ancient Egyptian, Chinese, Unani, Korean, Tibetan, and Latin American culture. A cup refers to the Egyptian glyph for doctor. According to Ge Hong (281-341 CE), animal horns were used to drain body fluids in Asia during the Jin dynasty. Additionally, it was popular during the Greek Bronze era, when bronze cups were used. Cupping Therapy induces negative pressure, rather than forced tissue compression. The suction inside the cup rapidly facilitates rigid soft tissue release by stretching it away from underlying structures, which loosens areas of adhesions and restrictions. It then increases blood and lymph flow to skin and muscles in ways not possible using compression. As defined by the Alternative Medicine Association, alternative medicine refers to practices that are unproven, disproven, impossible to prove, or excessively harmful relative to their effects. Since Chinese medicinal researchers focus on observable principles of balance examined in living bodies, their traditional medicine practices are considered “alternative” by the dominant medical systems, despite having been practised for centuries in cultures and countries around the world. It is treated with suspicion by some elements of the health industry. Although successfully practised for generations it hasn't crossed into 'mainstream' medicine. Different cups There are a number of different cupping techniques and some use different cups to others. The most common are glass, plastic and silicone cups but there are others. Glass cups Plastic cups Silicone cups Bamboo / wooden cups Horn / suction cups Nabhi pump Techniques Dry cupping : The cups are placed on the skin and the air inside is then suctioned out. This is a very common technique. Wet cupping / Bleeding : Not for everyone, this technique involves leaving the cups on the skin for around 3 minutes, removing them and then tiny cuts are made, followed by further suction to remove a small amount of blood. Oil cupping / Sliding cupping : Cups are attached to the body, massage oil applied and the cups slide across the area being treated. Flash cupping / Empty cupping : This is where the cups are applied really quickly and left on the skin for minimal time. It aims to stimulate circulation over a broader area. Different types of treatments There are many different types of cupping, but here we'll just look at those most relevant to runners Massage Cupping Cupping can be combined or used as a supplement to traditional massage sessions, including deep tissue massage, the best massage for runners. The traditional application involves inserting a flame into a glass cup to heat the air and create a vacuum, whereas the manual vacuum cups employ a hand pump. A cup is positioned at the area to be treated and, depending on the type of cups being used; a vacuum is created within the cup to draw the skin and underlying tissue into the cup. The produced vacuum creates a suction effect that increases blood and lymphatic circulation systemically and to the local area, relaxes muscle tissue and support, draws stagnation, pathogenic factors, and toxins out of the body, and releases a myriad of pain-causing factors. The intended suction can range from light to heavy. The level of suction combined with the movements performed and areas treated by the therapist will produce stimulating (toning) or sedating (draining) effects. Trigger Points A Trigger Point is a hyperirritable spot, a palpable twisted knot in the taut bands of the skeletal muscles’ fascia that are very sensitive to palpation and feel like tough, dense knots along the muscle.Trigger points develop as a result of muscular injuries, strains, and trauma. When muscle fibers, fascia, ligaments, or tendons become weakened, overstretched, or inflamed as often happens with prolonged running, tiny tears in the associated soft tissue can occur. As the tissue heals it contracts and restricts fresh blood supply needed by the muscle cells. In addition, there is often a shortening of the muscle fiber to protect itself from further injury. Gentle Cupping techniques easily decompact and unwind these bound up bundles of Fascia surrounding the nerves and muscles, solving the discomfort of force that traditional Trigger Point therapy creates. Sports Cupping Besides maintenance, injuries and recovery, trainers use suction to draw toxins from the swimmers for example, that have been absorbing the chemicals from the pools that they are in for many hours every day. Dead cellular debris, poisons, stagnation and excess fluids are drawn to the surface and sometimes leave deposits which the circulatory and lymphatic systems can most effectively drain it away. Athletes from many different sports are now using decompression techniques for pre, intra and post event sessions and full on recovery from injuries. Cumulative Cupping treatments increase muscle endurance, circulation, lung capacity, lymphatic drainage and health maintenance during strenuous activities. Lymphatic Drainage Manual Lymphatic Drainage (MLD) stimulates the body systems and enhances the regenerative healing process inherent to all well functioning biosystems. It treats fluid retention and redirects cellular by-products back into the circulatory systems to be effectively flushed out of the body. Therapists that do Lymphatic Drainage know how difficult and time consuming this system is to treat with compression. Cupping does the opposite. It stretches open, rather than closing the lymphatic vessels. When moving through the watershed fluid is pulled along the opened passages. These actions dramatically increase the movement of lymph locally and systemically with cumulative treatments. Increasing Lymphatic output increases the immune system’s ability to detoxify the body and respond to stressors put onto it by disease, chemicals, stress, and electromagnetic fields. Cupping provides the perfect solution to traditional MLD, speeding up treatment time. Benefits of cupping According to the International Cupping Therapy Association based in the US, the benefits of cupping therapy are:. Deep tissue work and release without the discomfort of force. Moves stagnation and drains fluids Reduces inflammation Nervous system sedation Breaks up and expels congestion systemically Stretches muscle and connective tissues Releases adhesions Pulls blood supply to the skin Facilitates the movement of vital energy and blood, systemically and locally. Dispels wind, damp and cold to treat muscle and joint pain, stiffness and arthritis. Treats excess heat conditions, fever, stress, depression and anxiety. Strengthens the immune system by promoting the flow of lymphatic fluid. Cleans the blood and lymph and helps to balance PH levels. Final thoughts Many athletes swear by the benefits of cupping and many recreational runners use it periodically in the same way they would use a sports massage. Its status as an 'alternative medicine' has hampered its acceptance as a mainstream treatment for runner ailments and many physiotherapists haven't qualified as a therapist. It's definitely worth investigating further and one session will certainly give you an idea if it's for you. We'd love to get your feedback below.

Sports massage is a must for all runners Not enough runners invest in a massage on a regular basis. We're talking about a deep tissue massage here, not a little superficial tickle. A sports massage gets deep into the tissue and it's a great way of helping your body deal with the stress that lots and lots of running can cause. Specific areas will be targeted, those that are more likely to come under pressure from repeated runners. This kind of massage is invaluable. What is it? Sports massage, or deep tissue massage, is a type of massage technique that combines slow strokes and significant finger pressure. It aims to release the tension and tightness held in muscles and connective tissues. The increased pressure helps to remove soreness caused by injury or tenseness. This type of deep tissue massage normally focuses on the main area of discomfort, which are likely to be the back, neck, shoulders, buttocks and legs. However, it is also used on the arms, for example in the case of tennis elbow, or the feet. A deep tissue massage typically lasts for 60 minutes to 90 minutes. Different types There are five principal types of deep tissue massage. Sacrum Push The massage therapist places one hand on the small of your back, just above your sacrum and then places their other hand on top of the first. Using their two hands as a balancing support, the therapist will then slowly begin to lean towards you, so that the weight of their body begins to transfer away from their knees or feet and towards their hands. As the angle of leaning towards you is gradually increased, the level of pressure applied to the small of your back increases correspondingly. Elbow Pressure With this approach the therapist places their elbow directly over a pressure point on your body. After ensuring the position is accurate, they will very slowly lean in towards you to increase the depth of compression, with a 90 degree bend in their arm. Pressure is applied gently at first to ensure that the correct trigger point has been located, before being steadily increased. Once the optimum level has been reached, the position is held for between 5 to 10 seconds. This technique is most commonly applied to aching shoulder muscles, either side of the top of the spine around the scapula area. Knuckle Pressure Your therapist will form a tight fist with their hand and then progressively push the fist into your body, knuckles first. The four knuckles, backed by body weight, are able to relatively easily penetrate the top layer of skin tissue and exert force into the soft tissue below. The therapist may also rock, rotate and roll their fist to further work muscles and ligaments. This method is usually applied when the client needs more of a more vigorous massage to fleshier parts of the body, like the buttocks and backs of thighs. Double Finger Press Unsurprisingly many runners often prefer therapists to use the softer tips of their fingers, rather than the bony corners of elbows and knuckles, but of course this can be tough for the therapist. The Double Finger Press method of deep tissue massage provides an effective solution to this issue. Using this technique, the therapist is able to use their fingers to apply more force whilst not damaging their own soft tissue. Using a similar approach to the Sacrum Push, the therapist places their two hands, one on top of the other with fingers interlaced and then places this combination on the client’s body. By leaning into their interlaced fingers, the therapist is able to apply substantial power into the target muscles spread evenly across all 10 fingers and thumbs at once. Thumb rolls This procedure allows your therapist to get quite deep into specific muscle areas and is most commonly applied to tired or slightly strained calf muscles, perfect for runners. The procedure is usually best applied when you are lying face down with the leg being treated raised slightly above the treatment table or bed. The fleshy tip of each thumb is pushed into your skin, deep enough to make a small indent. Then each thumb is moved in an opposing circular fashion – the right hand making clockwise circles, the left moving anti-clockwise. After several revolutions in the same area, the grip around your leg will be reduced slightly and the therapist will move their hands a little further up your calf. The whole process is then repeated again. This allows for the muscles to be gradually warmed, then massaged steadily deeper until quite intensive compression is being performed and then returning to more gentle movements for the final warm down. The benefits of sports massage Better muscle function In addition to relieving pain, a deep tissue massage can help improve the overall functioning of muscles. It works to break up scar tissue and relax the muscle. It can also release toxic and tense muscles. A massage therapist who is experienced in deep tissue massage can help runners recover faster and avoid the risk of a muscle injury, including improving posture. While the majority of people experience back pain due to poor posture, this massage can help correct it. The massage therapist will work on different areas of the body, focusing on the muscles that have a stiff or aching back. Enjoy better sleep Massage is an excellent way to improve your sleep, primarily by reducing tension. This is especially beneficial for those who are prone to insomnia and need restful sleep. They can also play a role in improving the quality of sleep, as well as the quantity. Stress reduction and stronger mental health Several studies have shown that a single session of deep tissue massage can reduce cortisol levels and reduce daily stress. Whether you need to go more than once or visit a massage therapist depends on your budget, physical needs, and the type of massage you are seeking. Many experts believe that massages release feel-good chemicals during the massage process. The areas of the brain responsible for pleasure and reward are also highly active during a massage. Runners can improve their mental state as well as their physical condition by reducing their stress levels through a sports massage. They are a great way to relieve aches and pains, but there are many other benefits. Endorphins, which are naturally produced by the body, lift your mood and reduce pain. A deep tissue massage will boost these hormones and improve the immune system’s cytotoxic capacity. This means that your body’s ability to combat disease and discomfort will be strengthened.

The purpose of this SAPPHIRE RUNNING COMPANY DISCLAIMER AND NOTICE is to make you aware of the potential risks connected with activity in any exercise, physical fitness or training program and to help you make an informed decision about whether you should participate in these activities. You should understand that participating in any exercise or exercise program carries the possibility of physical injury. You should be in good physical condition and able to participate in the exercise. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, and assume all risk of injury to yourself. Injuries of all types can occur when participating in exercise, physical fitness and training programs, hence THE SAPPHIRE RUNNING COMPANY strongly encourages all members to obtain a comprehensive physical examination by a licensed physician PRIOR to undertaking any exercise or training demonstrated on this website and/or videos, podcasts, blogs and training plans offered on this website. Such injuries include but are not limited to: Bruising, cuts, and general soreness Muscular and tendon injuries Ligament and skeletal injuries Fractured or broken bones Concussion Heart attack THE SAPPHIRE RUNNING COMPANY EXPRESSLY DISCLAIMS LIABILITY FOR ALL DAMAGES AND ASSUMES NO LIABILITY OR RESPONSIBILITY FOR ANY LOSS, INJURY, OR DAMAGE SUFFERED BY ANY PERSON AS A RESULT OF THE USE, MISUSE, REFERENCE TO, RELIANCE ON, OR RESULTS OBTAINED FROM ANY INFORMATION, VIDEOS, AUDIO OR TRAINING PLANS MADE AVAILABLE ON THIS WEBSITE OR FROM INFORMATION OBTAINED AT LINKED SITES OR RECOMMENDED PRODUCTS. You hereby agree to release, discharge, indemnify, and hold harmless THE SAPPHIRE RUNNING COMPANY and its officers, directors, shareholders, members, employees, agents, and their respective successors and assignees against any loss, liability, damage, claim, cause of action, known or unknown cost, or expense of any nature whatsoever, including without limitation reasonable attorneys’ fees and other legal costs arising from the content of this website. This content, information, videos, podcasts, blogs and training plans offered and made available on this website are for informational purposes only. BY USING THIS WEBSITE AND ALL RELATED CONTENT YOU AGREE TO USE THIS INFORMATION AT YOUR OWN RISK:

Don't let anyone tell you that you don't need a training plan Whether you're training for an event (your first or you fifty first, it doesn't matter) or running to lose weight you need a plan as to how you're going to achieve it. your plan will have been written by someone with experience and who has done it many times before. The plan needs to include gradual progression and it needs to include rest days. The plan will act as your guide and your motivator. Without it you'll be lost. What is a training plan? They vary considerably, but in summary they are a series of daily tasks that lead to the completion of a goal. They take many forms and can be digital or physical and they can be personalised or general in nature. Many runners pay for customised plans that give that person a plan based on specific goals and experience. These are often based on algorithms and differ from general plans that detail the same daily activities for everyone, irrespective of the background of the runner. Marathon training plans, for example, are often 16-20 weeks and are divided into those for beginners, intermediate and advanced runners. They will detail exactly how much running should be done that day and when the rest days should happen. As they are general plans they aren't able to adjust distance and timings etc according to the runners' background. Training plans incorporate the four principles of training and take all the guesswork out of preparation. These principles of progression, specificity, individualisation and overload are at the core of this preparation and are an essential element of the plan. Many thousands of runners use these plans every year and successfully complete their goals as a result of following them to the letter. The Plan takes away your worry The four principles of training that drive everything about your progress towards your goals, are the basis of your training plan. They are the foundations that the plan is built upon. You won't need to worry about how much you should increase your weekly mileage by, or how long your long run should be that week, or when your next rest day should be. The training plan will tell you and it will do so based on these principles. The increase in your weekly mileage will be based on the principle of progression, and when you need a rest day will be based on the principle of overload. Everything works together so you don't need to work it out yourself. It breaks down goals Training for a specific goal, whether it be a distance event, or one focused on weight loss, can be daunting. Training plans make it much easier, by breaking down the ultimate target into smaller and much more manageable goals. You'll know where you should be every week, or every month, rather than just where you should be in 6 or 12 months. This is much easier to deal with and much more achievable. Getting to this point involves a number of smaller goals It prevent burn out and overtraining One of the challenges associated with any goal is 'how will I know if I have done enough training' and 'how can I prevent burnout'? Making it up yourself without basing it on the four principles and on years of experience is more than likely going to lead to one or other of these problems. Running when and for how long based on how you feel at the time is likely to be very problematic. If you follow a plan there will be many days when you really don't want to do what the plan suggests, but doing it means you stay on track. Doing what you feel like too many times will not deliver your goal. Sometimes you need to push on and follow the plan, even when the weather's bad and you've had a tough day at the office, or at home. It enables you to track progress Following a training plan means that you are able to monitor how you're performing. Without it, you have no idea. Obviously you need to have a means of recording this progress, but once you have it, its value is huge. You'll be able to see how you're doing and make changes if you're not on track. You'll be able to review and adjust the plan. Without the plan and without recording how you did, you'll have no idea what went right or wrong. This doesn't have to be a hugely technical operation; it might just be some notes in a physical diary or some notes next to a day's run on an app. You're in charge When you have a goal and a scheduled progress to help you achieve it, it makes decision making a lot easier. If, on the other hand, you make it up as you go, it's very likely that other activities will become a priority and you'll end up squeezing in your running around them, instead of the other way around. Training plans mean that you don't have to make a decision on how far you should go that day, or if you have a day off. Those decisions are made for you. Schedule the family dinner, or the meeting with friends on a rest day, rather than a running day. It takes a lot of decisions away from you, which is great, given how many others we have to make! It will be alright on the day If you're planning on running an event the use of a detailed training plan is a must and not optional. Its value in the months leading up to the race is unquestionable, but its importance during race weekend is potentially even greater. Nerves are an absolute reality for most runners in the days leading up to an event, especially for first timers or those with just a handful of events under their belt. Imagine knowing that you have done absolutely everything needed to make it over the line in good shape. That's what following a training plan does for you. It prepares you in detail for the challenges of your specific event and means you have total peace of mind during race weekend. You have nothing to worry about. You are totally prepared. Follow your training plan and you could feel like this! Chances of injuries reduced The distance that you feel like running and the distance you should be running are very different things. There will be many days when you'll be running and you do more than you should. This might just because you feel physically strong or because your head says you are capable of more; potentially a bit of bravado? Whatever it is you should be extremely cautious. Your plan has been designed to help minimise injuries and if you do more than you should then the chances of getting injured increase significantly. If you don't rest when you should this also has the same impact. The plan is designed to have you training at the level that is right for you at a given time. If you train at a higher level, injuries may result. The importance of flexibility It is really important when following a plan to include some degree of flexibility. There will be days when you are either unwell or just don't feel in the mood to do what's in the plan. That's ok. You can have days when you 'take a day off'. Or you may adjust one of the shorter runs during the week and add a bit more to one of the other days. That's fine. Just don't do it too many times. Flexibility is important, just not too much of it. If you started an intermediate plan and it's proving a bit much, or not enough. then you could change. Look at the beginner option if it's proving tough or have a look at the advanced plan, if you think the intermediate one is a bit easy. What plan should I go for? This depends on a lot of things. What are you aiming to achieve, what do you want to spend and how much time have you got to interact with a coach, if you go for a premium plan? Whatever you do, make sure that the plan has input from an experienced coach with background in the area you want support in. Generally this means someone who not only understands all the theory involved, but someone who has also done it. How can you take a marathon plan seriously from someone who has never run a marathon, even if they know how to? There are plenty of excellent free plans available from experienced coaches. Agreed, they won't be specifically designed for you, but they don't always need to be. Buying a 'personalised' plan doesn't always get you that. It's often a computer driven plan that is worked out based on some criteria that you entered online. There are personalised plans available with regular interaction from coaches, but these won't be cheap. You just need to decide how much you want to spend, and ultimately is it worth it? You must use a training plan !

Do compression running products make a difference? Compression is now a huge sector with all manner of different products available from a wide variety of suppliers. What is compression and why do so many more runners wear running compression products these days? From leggings to shorts to arm sleeves to T-shirts if you want a compression product for a certain part of your body you're very likely to be able to find it. But, do they make a difference? What is compression? Compression garments are very different from standard tight fitting products you may have run in before, like leggings. They contain a stretchable and durable fabric with an engineered compression gradient that is a deliberately snug fit. They improve the return of blood to the heart while decreasing muscle oscillation. In addition to legging there are products to fit most parts of the body and they are all designed in the same way and will deliver the same benefits. Although they look the same as standard tight fitting running products, compression garments have a number of benefits that you don't get with the likes of regular gear, such as tights. Standard running tights, or leggings, won't be as tight, and won't improve blood pressure and circulation, for example. Compression products make the same fashion statement and play the same role in cool weather running, but they have additional benefits. They are likely to be more expensive, but it's an investment that will have significant positives for many runners. If you do go for some compression products, you'll have two options and these depend on your objectives. If you're coming back from an injury then look at supportive garments and if it is for a general workout then try therapeutic products. Probably the most popular compression garment How does compression work? Compression products are a really tight fit for a reason. They work by applying pressure to the relevant muscles that then improves the flow of blood in that area. So the fit needs to be tight. Tight enough for it to work, but not too tight that it cuts off the circulation. The way the products are designed, with specifically designed seams and panels, delivers graduated compression, with more pressure on the outer parts of your body and less as it moves up the body. Compression products reduce movement and vibration because they wrap around the relevant muscles, so soft tissue damage is significantly reduced as a result. An extra boost for your calves Benefits of wearing compression A key study presented in 2016, by Engel, Holmberg and Sperlich and available in the National Library of Medicine, was the first to detail the benefits of compression and had a massive impact in the growth of the sector. 'Our present findings suggest that by wearing compression clothing, runners may improve variables related to endurance performance (i.e., time to exhaustion) slightly, due to improvements in running economy, biomechanical variables, perception, and muscle temperature. They should also benefit from reduced muscle pain, damage, and inflammation.' Reduction in muscle fatigue Compression can help increase the amount of blood that flows back to the heart from the legs during a run, which is hugely beneficial to athletes who want to improve their endurance and overall performance. As a result of improved blood flow there can also be less cramping. Compression products help drain lactic acid build-up, as they reduce the amount of inflammation after a run. They can help with lymph drainage. Lymph glands help to get rid of the chemicals that build up in the muscles when there is damage.This in turn will reduce soreness overall immediately after a workout and can even improve delayed onset muscle soreness. DOMS is the delayed onset muscle soreness you get after exercise and it's generally an issue after a really long training run, or after a half or full marathon. Importantly it can reduce the amount of recovery time needed between workouts, which then impacts on the amount of days runners can be training. Improved performance It is possible that runners will see an improvement in their performance, but it's likely to be small. Compression technology supports key muscle groups and promotes better movement control. It can lead to increased stability and agility, as well as enhanced muscular power during exercise. This combination boosts endurance and encourages more effective training. Reduced risk of injury Compression gear can help minimize the risk of certain injuries by providing joint and muscle support. It helps stabilise the joints, reducing excessive movement that may lead to frustrating injuries like sprains. Compression gives controlled pressure over key areas, reducing strains that come from circulation issues, nerve pain or swollen ankles or legs. Compression reduces muscle oscillation, preventing micro-tears that cause exercise induced muscle damage. Improve Balance Compression can improve awareness and balance by stimulating the body's sensory receptors, which leads to improved balance for certain runners. Compression pants may give a boost to your proprioceptive function and it's this that helps with your ability to balance. Keeps the body cool Temperature regulation is really important, whatever climate you're running in and because many compression products are made from moisture-wicking fabrics they can help draw sweat away from the body and keep it cool. It helps cool the body during hot weather running and keeps it warm when external conditions turn cold. Compression sleeves Who should wear compression? Compression products aren't designed for one particular type of runner over another. It doesn't matter if you're a beginner or experienced runner who is looking to take a few minutes off their marathon time, anyone can wear compression. It's possible that a more advanced runner might see more significant performance improvements, but that's only one of the benefits. They are very helpful if you're recovering from an injury as they improve circulation and if you're relatively static all day they can also be beneficial for the same reason. If you have any doubts just get some medical advice. What and for how long? If you wanted to go running head to toe in compression gear you could. Not many do, but it is possible. There are compression shirts and shorts and the ever popular leggings and you can add sleeves, calf guards and knee length socks. Knee length compression socks There is no recommendation as to how long you can wear compression for. If you've been recommended them by a medical practitioner then ask the question at the time. If it's a medical grade product that has been recommended that's different and will come with restrictions. Some people find the leisure products more restrictive than others do and won't feel comfortable having them on for any longer than the run or walk, but others can treat them like general leisure wear. Is the extra cost worth it? There is no getting away from it, compression running products are more expensive than their standard 'equivalents'. But, there is a reason and that is because they use higher grade products. They use premium quality natural and synthetic fibers and some use only Merino wool, with a fine micron-count wool. Most use a premium engineered yarn, for the inlay yarns and it's this that provides graduated compression. This is then overlaid with cotton or nylon synthetics to make it easier to get on and off. The moisture wicking qualities come from channeled polyester, blended with cotton to wick moisture away, but all of this adds to the quality, but also the cost. This then becomes a personal decision. Are the benefits and the extra quality worth the extra expense? Remember the expected life expectancy. There is no doubt that quality does extend the life of a product and that is definitely the case with running gear.

It's so important to cool down after a run You've finished your run and you head inside and grab a shower. Right? No! Just like it's important to warm up before a run, it's really important to cool down after a run. Here we have a look at why that's the case and how you go about it. These few extra minutes are definitely worth it! What is it? As with the warm up many runners dismiss the cool down as a waste of time and something that they can do without. That's very wrong. Both are really, really important and if you want to stay injury free they aren't optional. You warm up to get your body ready for the exercise ahead and you cool down to help you recover from that exercise. The cool down is made up of three different components and we'll go through these in detail later. Think of a run as not just a run. Think of it as a warm up, the run and then the cool down. Why do it? Cooling down is all about repair and recovery. Depending on the level of the run that you've just done, you will have put your muscle, tendons and ligaments under stress and waste products will have built up in your body. Remember that one of the four training principles is progression, so this 'stress' isn't a bad thing, it's needed when you're training for a distance event. However you need to recover and repair after a run of any distance and that's what the cool down is all about. The longer the run the more extreme these issues will be, especially if you go from a relatively short run to a much longer one (which you shouldn't do!). This is when you're likely to experience DOMS, delayed onset of muscle soreness, when walking down stairs becomes a challenge. So many runners don't cool down after events and many suffer from DOMS as a result. DOMS is caused by blood and lactic acid staying in the muscles after a run (blood pooling) and tiny tears in the muscles. The principle of progression means you're very unlikely to experience this to any great extent, but if you increase your distances by too much at a time or you don't cool down correctly they are much more likely to be an issue. The cool down helps all this by: Circulating the blood - this helps to prevent blood pooling and also removes waste products from the muscles. If you stop exercising immediately after a run there is no force from the muscles to push the blood back to the heart to get it reoxygenated, or 'cleaned'. If the waste products and this blood stays in the muscles it will cause pain due to the swelling. This circulating blood also carries the oxygen and nutrients needed by the muscles, tendons and ligaments for repair. If it stops circulating to the same degree, the opportunities for repair are impacted and again this is when pain results. How do you do it? Just like warming up, there are different elements to cooling down. It's not just a case of having a little walk and then heading inside. The first stage is to slow down gradually . Some runners prefer to just reduce the pace of their running gradually, but still run, whereas others prefer to gradually slow down and then walk for a few minutes. Don't just stop and then walk. Do everything gradually. The next stage is some stretching . The difference between the warm up and the cool down is that the stretches now are static stretches, as your muscles are now warm, and those for the warm up are dynamic stretches. Never use static stretches on cold muscles. The benefits of static stretching include relief from cramping, improved range of motion in the joints, decreased risk for injury and a decrease in DOMS. The period of your stretching is a great time to reflect on your run. Was there anything you could have done differently and what are your plans for the following few days? Make sure you get in a good location for your stretching and in a good position and don't overdo it. There are a number of different static stretches that you should be doing as part of the cool down. Make sure it's a full body stretch and not just the legs. Hamstring stretch Lie on your back, lifting one leg while keeping the other on the floor and bent at the knee. Hold the back of the raised leg and pull it up towards you until you feel the stretch. Switch legs. Hold each leg for 20-30 seconds. Quad stretch With your weight on your right leg, hold your left foot with your left hand and pull it up towards your backside. Hold the stretch for 20-30 seconds and then change legs. Calf stretch Standing upright, step forward with your right leg and bend it at the knee for a deep stretch.Then change legs. Hold each leg for 20-30 seconds. Inside thigh stretch Sit down on the floor with your back straight and then bend your legs, pressing your feet together Holding your ankles, stretch your knees towards the ground. Hold for 20-30 seconds. Abdominal stretch From the plank position lower your legs to the ground. With your arms still extended, bring your chin up with your arms extended, to face forward. Hold for 30 seconds. Shoulder stretch Extend the right arm forward and use the left arm to bring it back to your body (hold it below the elbow). Hold for 30 seconds and do the same with the other arm. Refuel slowly after your run as part of the cool down And then there is the refuelling This doesn't need to be left until the very end. You can start to refuel during the walking stage and/or during the stretches. Stick to water if you've not been out for long, but if you've had a long run then energy drinks will be a good option, in addition to water. If you have just done your last long run before a marathon, or a marathon itself then you'll need to make sure your food intake that day reflects what you've just done. Time for some pasta? For how long? It's important to develop a cool down routine that works for you and in the context of your run. If you've just headed out for 15 to 20 minutes, you don't need a 10 minute cool down. Get everything in perspective. If however you've done a longer run in excess of an hour then you do need to ensure you have a cool down, that includes the three elements above. Don't drink a body of energy drink if you've only done a 15 run. You'll consume more calories than you've burned.

Everything you need for a great race day Months of preparation and you're on the start line feeling 100%. or are you? Did you get up too late, arrive too late, go to the wrong start wave? There are so many things to think about and if you get one of them wrong it can cause chaos. Planning for your big day is crucial. It's not hard, you just need to devote time to it. After months of training this is what it's all about. The big day has arrived and today is the day you will be physically challenged, possibly as never before. If you've trained well you will have nothing to worry about. Yes it will hurt, but if you've followed your training plan it will be one of the most memorable days of your life. If you haven't trained well, it will also be a very memorable day, but for all the wrong reasons. Race day planning is crucial. What you get out of your day very much depends on what you put into it. This also applies to the last few hours before the event and the race itself. You can spend months preparing and then ruin it with 24 hours of bad decision making, turning a potentially great day, into a bad one. Don't lose focus and make sure you stick to your game plan. Nerves can get the better of you at this point, but don't let them ruin your day. Choosing your hotel If you have to stay away from home the night before your race make sure you choose your accommodation carefully. Don't jump at the first place that becomes available, even if you're booking late. Comparison sites make this so much easier, so it needn't take too long, even with some good planning. If it's a loop course, where the start and finish are next to each other, it's a lot easier to make a decision on where to stay, but if it's a point to point it's a more difficult decision. Would you prefer to have less travel at the start or to travel back after the run? This often depends on how early the race starts and what the transport options are like early in the morning. When you've made your choice, make sure you tell them you've got a big running event the next day and request a quiet room if they have them. You may find a good hotel only to find that some of the room overlooks a public space or a bank of air conditioning units, or that some of the rooms have paper thin walls. Get it right and you'll benefit, get it wrong and you'll get no sleep, which is most definitely not a good thing. The night before Sleep is really important to the success of your day and you must get plenty of it in race week. Chances are you won't get a huge amount the night before, as your head will be full of race day thoughts. You might have dreams or nightmares, but whatever aspect of the race you're thinking of it will more than likely affect your sleep pattern! Bearing this in mind it is essential that you sleep well on Thursday and Friday if you have a Sunday event. You'll feel much better if you do. Get the timing of your meal right that night and make sure you get your choice right. Eat earlier rather than later so you have chance to digest it. Only eat what you're used to. If you only eat pasta with a tomato sauce, don't have pasta with a creamy, white sauce. If you don't normally have a curry the night before a long run, then don't have one now. This might sound obvious but it's very common for this to happen, especially if you're with friends and family or if you haven't planned in advance and found out where the restaurants are in relation to your accommodations. Make sure you set two alarms before you go to bed and get a wake call from reception as well if possible. Never leave this to chance. It is likely to be an early start so give yourself plenty of time. And then there's your kit. You can't have too many alarms! Kit preparation Don't leave kit preparation until the morning of the event. Do it the night before. Lay out your kit, attach your race number to your shirt and attach the timing chip to your shoe if that's required (sometimes they are built into the race number). Read the instructions carefully before you do this. Put your shirt on and make sure the number is in the right place and that the safety pins don't rub your nipples. If they do then that will definitely ruin your day. Lay out all your other clothes in your room, ready to wear in the morning. In many parts of the world it will be cold on race morning so you'll need some extra gear to wear to the start. Normally there are large baggage buses where you leave your kit bag with the gear you want at the finish. These will close an hour or so before the event starts, so the gear you then use to keep warm will be left behind. Make sure you take an old top rather than a new piece of kit as you're not going to see it again! These trucks will then stay where they are if it's a loop course like Chicago or drive to the finish if it's a point to point, like London or New York. There will be specific kit bags provided at the expo. Use anything else and the volunteers at the kit trucks won't take it. Sorting your kit out is not the kind of thing you should be doing on race morning. Do it the night before. You must have everything ready for when you wake up. Panic about a missing piece of gear is the last thing you need in the hours before you start running. Race morning nutrition Remember to give yourself plenty of time before the race to have something to eat and drink. It shouldn't be much and you must give yourself time to digest it fully before you start your run. Again you should not eat or drink anything that you're not used to. Tea and toast is ok as is a banana or muesli bar, but only a brand that you're used to; they are all different. If you don't want a hot drink then stick to water. Don't be tempted to eat too much. A full cooked breakfast is not a good idea. however tempting a hotel breakfast might look, don't be tempted. Keep it light and remember that the energy stores you're going to use during the race will come from the food you've eaten during the preceding few days. If you've got that intake right your performance will be much better for it. Your best breakfast option Not something like this... Getting to the start Long before the evening of the event you must work out exactly how you are going to get to the start. All of the big races will send you extensive guidance on how to get there but it is only of use if you read the detail. You must absorb everything that they send you. Getting to the start of a major event can be difficult given the sheer volume of people and some are much more challenging than others. In Chicago the start is right outside some of the main city centre hotels whereas in New York 50,000 runners have to be transported by ferry and bus to Staten Island, a major logistical exercise. In London it's all about runners using public transport to get to Greenwich Park. There are extra trains but you still need to plan ahead. Ideally you need to be at the start of your event 60 to 90 minutes before the start, especially for a major event. For some it will be much earlier. In New York it could be 5 hours earlier! It is always far better to have time on your hands at the start than to arrive late. Work on the assumption that you'll be delayed somewhere and build in an extra bit of time. If there isn't any delay you're there a bit early and you can soak in the atmosphere. It's part of the experience taking in the excitement of the start. The final hour This is probably the most stressful hour of your entire event preparation. You're so close to getting started but still a very long way from the finish. Most people around you will be nervous and you will just want to get going. You mustn't let your nerves get the better of you at this point. Ensure you've emptied your bowels and bladder, even if it means queuing. This is really important. It's a good idea to take toilet paper with you to the start in case there is none in the toilet you use. Everyone will doing this so don't leave it too late or you could be in the queue when the gun goes off for the start. Make sure you're well hydrated but don't drink too much or you'll be looking for another toilet within a mile of the start. Take your kit bag to the baggage truck and then do some gentle warming up. Some runners do this to excess and expend way too much energy in the process. It's good to be loose but don't go too far. If you're in a major event you'll need to make your way to your allocated start corral and then you just wait. If it's cold make sure you have your old hoodie or jacket on. Don't dispose of this until you actually start running. Lots of runners throw it away as soon as the gun goes off, but this is a mistake as you might not start running for 10 minutes or more and that's a lot of time to be standing around freezing. There's nothing much more you can do now but wait. Ready for action! So what about the actual run itself? Check out our guide to race strategy here. And here's our guide to race day nutrition

Here's how to get the most from your support crew There is nothing like seeing friends and family when you're doing a distance running event. Even better if you see them a few times. It can also be upsetting if you plan to see them but miss them on the way round. We look at the best way of ensuring your run is given the lift that spectators can give you and that you avoid the lows that come with not seeing them. How can spectators at running events help you on race day? Gives runners another target Most runners approach a distance event by breaking it down into small sectors and getting to each is a target, whether it be by mile or kilometer, or 3 of each, or 5 of each etc. When they have agreed with their spectators exactly where they will be on the course these are added to the targets. They are important mental goals which help break the course into smaller and more manageable chunks. This is why it's so important for runners that the spectators are where they say they are going to be on the course. The impact of them not being there is much greater than the spectator can imagine. The feeling of emptiness is huge. That might sound dramatic but it isn't! On the other side, the feeling of elation when they are there is also much greater than the spectator can imagine! Keeps runners motivated The feeling of motivation and excitement when a runner sees their spectator crew is massive. Feelings are heightened when running a distance event, especially a marathon. The highs and lows seem more exaggerated and the high of seeing your spectators is much greater than it is at any other time. It might have only been an hour or so since you last saw them, but the need to see them and the positive, happy feeling that runners get from these meetups is a really important element of a successful event. Gives runners encouragement It's not just your own support team that makes the difference, it's spectators in general. Some big events have spectators from start to finish, but most don't. Spectators don't appreciate how important they are and don't understand how much they can encourage runners. On a course with very few, a handful of spectators can give runners a real lift, even if the runner doesn't know who they are and has never met them; it doesn't matter. Next time you're spectating at a distance event, cheer for whoever you can, not just your own runner. It doesn't matter how self conscious you feel, especially if there are only a few of you, keep doing it. It could make all the difference to that runner. That felt good! What can spectators do on race day? Make lots of noise It's more than likely that your loved one will want to stop for hugs and lots of words of encouragement but what about everyone else? Clapping is great, but shouts of encouragement are even better. No-one expects you to stand in the same place for hours on end, especially when you've probably got to head off to another meeting place, but when you are in a certain spot make yourself known. In many races runners have their names on their shirts and this gives spectators even more opportunity to get them much needed support. 'Good job', 'way to go', and 'looking good' are favorites and they do make a real difference. What spectators should not say is, 'not far to go' if the runner has just gone past halfway, or 'only two miles to go', when actually there are four miles to go. It might not sound like an issue, but it absolutely is. Comments like 'keep running' don't always have the positive impact you might think if the runner who is walking is absolutely out of energy. If they could run they would be! Some spectators take whistles and cow bells for example, to make as much noise as they can and to attract the attention of their runner. Make Signs Signs are such an important part of a distance running event. Monotony is an enemy of a runner, but signs can help with that. They are some really great ones and some that aren't so great, but they all help. They give the runner another focus, especially if the weather is bad, or the race isn't going as well as you'd hoped. There are those aimed at the general field and those aimed at just the runner that's being supported and the more effort that can be made by the spectator the greater the impact. How can spectators plan for race day? Agree in advance where you'll be on the course The more runners there are in the race, the more difficult it will be to spot yours. It sounds obvious, but when you get to one of the big city center events it will be almost impossible to locate your loved one. 30,000-40,000 is a lot of people. It's really important that spectators and runners agree in advance and in absolute detail where you'll meet on the course. That detail needs to include the side of the road and the exact location. 'Somewhere between the mile 3 and mile 4 marker' isn't enough. One of the best approaches is to say 'where the mile 4 marker is located' and 'on the right hand side of the road'. Then there can be no doubt. Most of the really big events will have details on their websites of best places for spectators to be positioned so study that in detail as well. Depending on the nature of the course, 4 meeting points is probably enough. If it's a course with lots of out and back stretches it could be a lot more meet ups, as you'll be able to see each other again without the spectators having to move position. How will you get around? Spectators also need to know exactly how they will get around. This also depends on the nature of the course. If there are lots of shortcuts on a course with lots of loops then spectators may be able to walk, but if it's a point to point course then the local tram or underground system is likely to be best. Check if any of the stations are closed because of the race, beforehand. Taxi and lift sharing services are likely to be difficult. Is there a tracking app? Lots of the big events will have runner tracking services, so spectators can follow their runner's progress. This can be really helpful, but can also sometimes work against you. They aren't always reliable as the networks often come under intense pressure and often the data is delayed. Your runner may have already gone past! Wear the right gear Just like runners need the right gear, so do spectators. It's likely to be cold, especially at the start and it's always colder standing still, than walking or running. Make sure you've got plenty of layers and that footwear is up to the job. Nice cushioned running shoes are perfect! If you're happy to be colorful this will help your runner spot you, but tell them in advance so they know what they're looking out for! Have supplies There are so many things that you need to make a day of spectating successful. Food and drink is key. Depending on where the race is located it may be difficult to find snacks and water, so make sure you have plenty of those. A portable phone charger is also a must. Some basic first aid items are a good idea and tissues and wipes. They may also help your runner. You just never know! Sometimes it can be really hot so sunscreen might be needed. If rain is forecast make sure you bring the obvious. You don't want to stand around soaking wet for hours. It's great to have something with you to make some noise, but think about other spectators around you. Will they appreciate half an hour of cowbells? Finding Your Runner Again it might sound obvious, but make sure you know exactly what your running is going to be wearing on race day. Have they made a last minute change you didn't know about? Do they have two pairs and haven't told you which pair they are going to be wearing? Might they wear a running cap? Which one? All you will see in big races is a wall of runners coming towards you, so the more clues you have to help you spot them the better. Did you agree which side of the road you were supposed to stand at this point? How can runners look after their spectators? Runners need to remember that being a spectator at a distance running event is probably not at the top of most peoples list of priorities, especially if it involves a marathon and even more so if it's a big city centre event. Do the planning Chances are it will be a very long day, potentially cool weather and will involve a lot of travel. It will also involve a lot of planning, as discussed above, or it will go wrong. Don't rely on your spectators to do this planning themselves. You need to do it, unless it's something they particularly want to be involved with. However much they are 'looking forward to it' there are probably other things they'd rather be doing. It's very likely you will be familiar with the race website and with the course logistics so it makes sense that you do this. Make sure they know where they're going and agree exactly where you'll meet. Make it as easy for them as possible. Get them their supplies Don't leave it up to your spectators to get their supplies for race day, especially if it's friends who are coming to support you. Nothing is going to encourage them to give 100% if they start the day with supplies all sorted for the day. It might cost you a few dollars more than you'd like. but it will be totally worth it. Have a finish area plan and celebrate together Just as you need to plan everything in detail for out on the course, so you have to do the same for the finish line area. In some of the bigger races spectators won't be allowed into this area, but this is only in the really big events. Most are fine. For those where there are restrictions you need to agree a plan and know exactly where you need to meet because it will be very busy. It's likely those events will have repatriation areas so study the website info carefully. For most events spectators will be able to see runners cross the line, but again plan it carefully. These are often vast areas, with potentially tens of thousands of people. Do something special afterwards Once it's all done, runners take your spectators out for a celebration dinner or drinks and thank them for all their hard work. If it all went to plan the chances are they made your event a much better experience than it might otherwise have been. They need thanking for that, especially if the weather was bad!

Vegetables are essential to all diets, let alone a runner's diet, but most of us don't get enough. We don't have a problem eating potatoes but it's the green ones that most of us don't get enough of. And the other ones that are really good for you like beets etc. We'll discuss them here and detail the best ones for runners. Vegetables are packed with goodness. They have carbs, antioxidants, nitrates, calcium, potassium, fibre, copper, iron and pretty much everything else you can think of that's good for you. With the addition of olive oils, sesame oil, balsamic vinegar and the like you can also make them taste good, well most of them. Radishes Radishes are root vegetables that are known for their crunchy texture and bitter flavour. Red radishes are the most common variety in our local grocery stores, but daikon, watermelon, and black radishes are popular worldwide. They’ve been consumed not only for their flavour but also for medicinal purposes for over 2,500 years. They are full of nutrients that include a wide range of antioxidants, nitrates, calcium, potassium. The nitrates help improve blood flow and the antioxidants assist with liver and kidney detoxification. Beetroot Purple beetroot is bursting with vitamins B, A and C. Beetroot is useful for runners thanks to its high quantity of nitrates, which, once broken down by the body, play a vasodilation and oxygenation role that will provide oxygen to muscles, and therefore improve performances. Beets contain nearly all of the vitamins and minerals that your body needs in some shape or form. They are loaded with carbohydrates, fibre, manganese, folate, copper, potassium, magnesium, vitamin C, vitamin B6, iron, nitrates. They are high in folate, which plays an important part in heart health, while the manganese assists with bone health and nutrient metabolism. Nitrates have been shown to improve the efficiency of cells (namely mitochondria), which are responsible for producing energy in the body. Studies have shown that beetroot juice boosts cardiorespiratory performance in athletes, and can extend how long it takes you to become exhausted during tough workouts. In one study, cyclists showed increased oxygen usage by up to 20%. By increasing levels of nitric oxide in the blood, athletes can experience improved blood flow to the muscles and stronger muscle contraction. If you're not keen on the taste there are beetroot juice shots on the market and you should take these an hour or so before a heavy workout. Carrots They are a vital source of vitamin A, which is really important for healing muscle cells after training. They are also rich in antioxidants. Thanks to a host of health benefits and an easy-to-pack profile, the carrot also makes the perfect superfood for runners. Carrots are filling but are low in calories, with only about 50 calories for a cup of carrot slices. They offer long-lasting energy in the form of complex carbohydrates that tops off the glucose in your system. Tomatoes Whatever shape or size of tomato you prefer they are packed with goodness, with lycopene being the most important. It delivers improved cell turnover, heart health, and collagen production, which helps protect the skin. The variety of vitamins found in tomatoes are also great for improved eye, immune system, bone, and muscle health. They are versatile and it's really easy to incorporate them into your diet. Broccoli This green vegetable is full of vitamin C, making it one of the best foods for runners. Studies show that vitamin C can help reduce the risk of, or even prevent sore muscles after intense workouts. Broccoli is also a good source of calcium, folic acid and vitamin K, which strengthen our bones. It's a body detoxifier with plenty of complex carbohydrates. The enzyme myronaise has both anti-cancer and anti-inflammatory qualities, but don't overcook it if you want to realise the real benefits. Potatoes Potatoes are an excellent source of carbohydrates. A medium potato contains 26 grams of carbohydrates. Potatoes only contain one gram of naturally occurring sugar and 2 grams of fiber, which means they are a great source of slowly releasing carbohydrate. While many runners turn to pasta as their source of carbs you should consider potatoes as an alternative, or at least to complement the pasta. Potatoes are an excellent source of potassium, even more so than bananas, providing you with 620 milligrams of this vital nutrient for runners, one of the minerals essential for muscle function and hydration. Brussel sprouts Love them or hate them, this winter vegetable and member of the cabbage family boosts whole health and can help lower cholesterol. If you’re trying to calorie count or indeed, lose a bit of weight, then half a cup of sprouts is only 27 calories with a minimal trace of fat. So if your running is more focused on weight loss as opposed to training for a big event this is very much one you should consider. Spinach More associated with Popeye than running spinach contains high levels of chlorophyll, which can help control hunger, encourage healing, reduce swelling and is an excellent source of iron. Maintaining your iron levels is particularly important to runners, especially those on a vegetarian or vegan diet so make sure you keep plenty of spinach in your fridge. And you don't have to eat it on its own. There are plenty of ways of making it a bit more interesting. As with all things, balance is the key when training for a distance event or when running to keep fit. Mix up your vegetable intake and ensure you have variety in as many meals as you can. It's easy to eat the same thing week after week but with the range of options now available online you'll never be without a new recipe where you can include one of our 'runner recommendations'!

The first episode in our Members Only podcast series focuses on helping runners get started It covers essential topics such as choosing the right gear, setting achievable goals, creating a training plan, finding training partners, entering events, and the motivation behind fundraising for charity. The conversation emphasises the importance of gradual progression and community support in the running journey. Find out how to access our members only podcasts here . it's dead simple; just sign up to one of our Gold, Diamond or Sapphire membership plans. Summary This podcast episode focuses on helping beginners get started with running. It covers essential topics such as choosing the right gear, setting achievable goals, creating a training plan, finding training partners, entering events, and the motivation behind fundraising for charity. The conversation emphasises the importance of gradual progression and community support in the running journey. Takeaways You're halfway there once you've made the decision to get started. Invest in a decent pair of running shoes. Set specific and achievable goals for your running journey. Training plans provide structure but should be flexible. Joining a running club can enhance your experience. Events can serve as great motivation for beginners. Fundraising for charity adds purpose to your running. Choose a charity that resonates with you personally. Start small with your running goals and build up gradually. Running can significantly improve your mental and physical well-being. Titles Kickstart Your Running Journey: A Beginner's Guide Essential Gear for New Runners Sound Bites "You need a decent pair of shoes, obviously." "Set yourself a goal and be specific. If you have a weight loss goal, how much weight?" "Join a running club with a beginner focus." Chapters 00:00 Getting Started on Your Running Journey 09:56 Setting Goals for Success 13:36 The Importance of Training Plans 17:32 Finding Training Partners and Community 21:04 Entering Your First Running Event 26:44 Fundraising for Charity Motivation

Everything you need to know about the Paris Marathon It's not one of the World Marathon Majors but the Paris Marathon is still right up there as one of the big ones; one of the marathons where you just know you're going to be seeing some of the most recognisable landmarks on the globe and where you'll be rubbing shoulders with tens of thousands of other runners. It doesn't have quite the spectator support in places, as the likes of London and New York, but it is still well worth ticking off the list. We tell you more. The Destination One of the largest cities in Europe, Paris has the well-deserved reputation of being the most beautiful and romantic of all cities, brimming with historic associations and remaining vastly influential in the realms of culture, art, fashion, food, and design. It's located in the north of France on the river Seine and has a population of 2.2 million people living in the central city and 12 million people in the whole metropolitan area. It's the most popular tourist destination in the world with 45 million tourists annually, who come to see the likes of the world's most visited tourist site the Eiffel Tower, the Arc de Triomphe, the Notre-Dame Cathedral, the Louvre Museum, Moulin Rouge, and Lido. A large part of the city, including the River Seine, is a UNESCO World Heritage Site. Paris is home to the world's finest and most luxurious fashion designers and cosmetics, like Louis Vuitton, Chanel, Dior, Yves Saint-Laurent, Guerlain, Lancôme, L'Oréal, Clarins, amongst many others. If it's quality cuisine you're after, look no further. The city has more Michelin restaurants than any other city in the world apart from Tokyo. History The first marathon from the current era was held in 1976, but the very earliest on record is from 1896, when a field of 191 runners ran a 40km (25 mile) course, as opposed to the now standard 42.195km course Race Organiser Amaury Sport Organisation, a subsidiary of the Amaury Group, media and sport group that owns the newspaper L’Equipe. 500,000 competitors take part in mass events organised by A.S.O. and its British subsidiary, Human Race, every year. They also organise the Paris Marathon. When? The race is held annually in April Distances Marathon Is there an Expo? The expo, called the Run Experience Fair, is held at the the Parc des Expositions, Porte de Versailles, for three days prior to the marathon. All bibs are collected from the Fair. How many runners? 50,000 Course Once you're in you need to sort your accommodation quickly. The start and finish, just like the Berlin Marathon are close together, but this inevitably means hotels in this area sell out quickly. You don't need to rely on any public transport if you stay around the Arc de Triomphe area, but you will of course be paying for the privilege. Whenever there's an event on like this prices will be higher, but for the sake of convenience you may find it worth it to spend a bit more. Alternatively you could stay near the Expo, which is held at the Porte de Versailles. It's only a 15 minute trip on the metro and about a mile walk to the start and it will be a lot cheaper. There are still plenty of options in this area, with hotels of all different grades on offer. It's a good course, but in common with many other big events it does have quiet sections where crowds thin and motivation can dip. It all starts from 8.20am, near the intersection of Avenue de Champs-Elysées and Rue Marbeuf and Rue du Colisée along the broad cobblestone expanse toward the Mile 1 marker at Place de la Concorde. It's a wave start approach, which is essential given that there are well over 50,000 runners, but still expect this part of the course to be extremely busy. At mile 5 you're on Avenue Daumesnil, passing the Porte Dorée (Golden Gate) Metro station on the right, and the Palace of the Golden Gate, a huge former exhibition hall built in 1931 and now the site of the Museum of the History of Immigration. You pass Lake Daumesnil and the Vincennes Zoo and you'll be able to see the Château de Vincennes, a huge fortified castle dating back to the 14th century. The Zoo covers an area of 14.5 hectares in the woodland of Bois de Vincennes. There is a total of 4.5 km of walkways where visitors can observe more than 1,000 animals cohabiting in this corner of eastern Paris from lions to giraffes, flamingoes and tropical fish. There are 190 species of mammals, reptiles, fish and birds to see here and it's well worth a visit. The race has thinned out considerably at this point and you'll be running at your own place comfortably by now. The route then runs alongside the Seine River for six miles so there's plenty to take in. This stretch is not crowded and is a great place to watch the race. The Seine flows for 13 kms through Paris from east to west, at 27m above sea level. Its width varies from 30 m to 200m and its depth from 3.4m to 5.7m. It's spanned by 37 bridges and you'll run past plenty of them. At mile 15 you'll see the iconic Notre Dame cathedral and then at mile 16 it's the Musee d'Orsay, the Grand Palais a mile later and then shortly after one of the real highlights. At mile 18 it's one of the most famous landmarks anywhere, the Eiffel Tower. Named after its designer, Gustave Eiffel, the Tour Eiffel was built for the 1889 Exposition Universelle. It took 300 workers, 2.5 million rivets and two years of nonstop labor to assemble. Upon completion, the tower became the tallest human-made structure in the world (324m) until it lost that title to the Chrysler Building in New York. It dominates Paris and to run past it at the 30km mark is a marathon running highlight! From that high though you then enter a period of the race where you really need to focus and stay motivated. The route enters the Boulogne Forest located to the west of Paris, and this its home for the next 5 miles. The forest is two and a half times larger than Central Park in New York and although it contains many attractions including Fondation Louis Vuitton's spectacular glass ship-shaped building, this is a tough place to run at this stage of a marathon. Crowds are very sparse, there's not a great deal to see apart from trees and the gradient gradually increases. With only a few hundred metres to go it suddenly get much better very quickly. It's onto Avenue Foch and then you're there at the finish just in front of another global landmark, with the Arc de Triomphe. Work on the Arc began in 1806, on the orders of Napoleon I to honour the victories of his Grande Armée. Inspired by the great arches of antiquity, this iconic monument bears the names of battles and generals from the Revolution and the First Empire. Every evening, the flame is lit on the tomb of the Unknown Soldier from the Great War. The terrace provides superb views both by day and night across the city and its great sweeping avenues. There are huge crowds here and you'll need to be really patient as you navigate your way out of the finish zone. It's a spectacular place to finish a race and right up there with those of the Majors. What's unique? Running on a number of iconic Parisian streets closed to traffic is unforgettable. Do charities benefit? There are a number of official charity partners but not on the scale of London or New York. Our verdict Although it's inevitably going to be an expensive weekend, this is one of the big events that you simply must do. It does have some quiet and relatively uninspiring sections but these are more than compensated for by the global landmarks like the Notre Dame, the Eiffel Tower and the Arc de Triomphe. Running on closed roads in a city like this is unforgettable. How to register Online via the website. It's a 'first come first served' event, so don't leave it too late. There is no ballot. Packages are available from a number of tour operators. You will need to provide organisers with a medical certificate from your doctor. This needs to be uploaded to the account you set up when you register, or taken to the expo when you collect your number. Race website https://www.schneiderelectricparismarathon.com/en

Honolulu is a tough place to run, unless you're used to heat and humidity If you live in somewhere like Singapore this one would be fairly straightforward but coming from the mainland US in December it's tough. But then 'tough' is a challenge and challenges are good. The Honolulu Marathon weekend is made up of 4 events, a mile and 5k on Saturday and the 10k and the Marathon on Sunday. We tried out the 10k. We'll do the Marathon another time :) The Destination Located on Oahu Island, Honolulu is the capital of Hawaii, with a population of around 350,000. Known for its long board surfing at Waikiki Beach, it offers world class shopping and dining and some of superb natural landscapes, including Diamond Head, that plays such an important role on this stunning Hapalua Half course. more on that later. There is so much to see in Honolulu, even though many visitors find it hard to pull themselves away from magnetic Waikiki. The beaches are breathtaking and with surfing lessons on offer in multiple locations, this is a great place to have a go for the first time. Try snorkeling at Hanauma Bay Nature Preserve, or experience ocean kayaking at Kaneohe. If that's not your thing there are plenty of sightseeing opportunities. Don't miss Iolani Palace, home to Hawaii's last two monarchs and the only royal residence in the US. Over the road is the bronze King Kamehameha statue, created in honor of the monarch who unified the Hawaiian Islands. Another important statue and one you'll see on race morning is the Duke Kahanamoku statue in memory of the surfer who popularized the sport around the world. West of Honolulu is Pearl Harbor, a sombre place, but an essential visit to understand its global significance. It's a National Historic Landmark that includes the USS Arizona Memorial, a battleship sunk in the 1941 attack. There's plenty to see outside of the main tourist areas, including areas like Kalihi, where you'll find markets serving poké, a very local delicacy; cubes of seasoned, raw fish served with pickled vegetables. There's also great food in Chinatown, where you can grab dim sum and barbecued ribs. At night, this is one of the cool places to experience Honolulu nightlife. However you want to celebrate after running the half, you'll be able to do it in Honolulu. History The first event was held in 1973. In 1995, the Honolulu Marathon enjoyed the distinction of being the world's largest marathon when it drew 34,434 entrants and had 27,022 finishers. ] Unique to the Honolulu Marathon among American marathons is its popularity among runners from Japan and in recent years, the majority of entrants have been from Japan. In 2008, 14,406 of the total 23,231 entries were from Japan, which made up nearly 62.0 percent of the field. The 2012 40th Honolulu Marathon was held on Sunday, December 9, 2012 and the field reached 30,898. Race Organiser The Honolulu Marathon Association, a not for profit organisation. When? Held annually in December Distances Marathon, 10k and 5k Is there an Expo? The Expo is held a couple of miles from the beaches of Waikiki and is pretty easy to get to. You need to head there to get your race number and you can also enter the events themselves, right up until the last day. The Expo is smaller than it was pre Covid, like most, but it will get bigger over time. One of the highlights (in the picture below) was a display of original shirts from down the years. The expo How many runners? 20,000 across all distances Course Race morning starts nice and early in Honolulu. The 10k and Marathon go off together at 5am! Setting the alarm for 3am isn't great, but this is one of the coolest places on the planet so you do what you have to do. It's a 30-40 minute walk to the start, which is held on the Ala Moana Boulevard, which in Hawaiian means “path by the ocean.” This phrase is an appropriate description for the entire race course. At the start line is Ala Moana Beach Park, a local recreation area encompassing over 100 acres of park, beaches, swimming and surfing spots. There didn't seem to be much in the way of organised corrals, even though we were allocated colours on our bibs that corresponded to a particular start area and it's all pretty relaxed, unlike most events of this size. After the usual motivational talks we had a real treat; those fireworks, wow! You don't get many events that start in the dark with a firework show like this. Very impressive. It's one of those very early starts! The second mile of the course runs through downtown along Honolulu Harbor and the historic Aloha Tower, a ten- story clock tower which was the tallest building in Hawaii when it was erected in 1926. Runners turn right into Chinatown and proceed through Downtown Honolulu on South King Street. This historic stretch of the course passes Iolani Palace, the only royal palace on American soil; the gilded statue of King Kamehameha; Kawaiahao Church, built with coral blocks from nearby reefs; Honolulu Hale, city hall; and Mission Houses Museum. The race forks right onto Kapiolani Boulevard through urban Honolulu and in the fourth mile turns right down Piikoi Street. The course returns to Ala Moana Boulevard, this time passing Ala Moana Center, a huge, open-air mall with more than 250 stores. The bridge spanning the Ala Wai Canal marks the entrance to Waikiki. The Ala Wai Canal is a favorite training area for outrigger canoe paddlers and the Ala Wai Harbor hosts international yachting competitions. Mile five races through the concrete jungle of Waikiki high-rise hotels and condominiums, by the Hilton Hawaiian Village and the U.S. Army’s Fort DeRussy. The course turns right onto Kalakaua Avenue lined with shops offering everything from tacky souvenirs and t-shirts to high- priced designer merchandise. Just past the Sheraton Moana Surfrider, Waikiki’s oldest hotel built in 1901, is a spectacular ocean view: world-famous Waikiki Beach. Tourists, beach boys, sunbathers, and surfers flock to this stretch of white sand, often crowding around the statue of Duke Kahanamoku, a renowned surfer and Olympic gold medalist. If you're running the 10k you run the whole time in the race in the dark, which is pretty unique. The 10k attracts a big crowd with many of them taking their time and enjoying a different side to Waikiki and a much different way of seeing it. There is absolutely no stress in the field with some runners taking over 3 hours to finish. Everyone is having a good time and enjoying the relaxed vibe that this part of the world specialises in! The 10k splits off from the Marathon at the end of Waikiki Drive and we headed to the finish at Kapiolani Park, whilst the marathon runners still had a very hot and sticky 32km to go. Having breakfast at 6am after having just run a 10k is a great feeling! The Duke Kahanamoku statue What's unique? Running through Waikiki is a great experience and while other events do come through this part of the island, when combined with the uniqueness of the Japanese field it's pretty special. Do charities benefit? There are some official charities that you're encouraged to raise money for. Our verdict Honolulu is an amazing destination and a great place to travel for a running event. Staying in destinations like this and combining your running passion gives travel another angle. it's very expensive however so make sure you plan well in advance and look at other options to the big hotels in central Waikiki. Self catering is an option well worth looking at. Flights from the mainland are also creeping up in price but the earlier you book the better the deal you'll generally get. How to register Online via the event website. You can also enter the event at the expo up until Saturday. RACE WEBSITE https://www.honolulumarathon.org/

The importance of running for charity Have you entered a running event but are not using your event to raise money for charity? Why not? It's easy and with our new charity running programme where you get thanked properly by the charities, like getting your entry fee refunded and a pair of free running shoes. Welcome to Run.Raise.Thank You. Why? There are so many reasons to run for charity if you have an entry in a running event. We're now giving you more. Welcome to our post on raising money for charity with Run.Raise. Thank You. Be part of a team Running can be lonely at times, but knowing you're part of a group can give you a real lift. Many charities have training sessions and WhatsApp groups where you can meet others and share your experiences. Motivation Long, dark nights putting you off? A cold that lingers for days more than it should? There are so many excuses for not running, but knowing you are making a difference will be a major motivator as you train for your next event. The feel good factor Imagine how good it will feel finishing your next event, hitting your goal, but also raising funds for your preferred charity. Raising money at a running event gives you a dual goal; you'll be helping others as well as doing something special for yourself. Get rewarded Now you can do all this, run your event for free (if you raise £200) and potentially earn yourself a free pair of £150 running shoes (if you raise £1000). There are lots of other incentives in-between as well and this differ by charity. How? It's really easy. All you need to do is head here and find out more details on the incentives and rewards that are available. Each of our partners charities have a slightly different package of incentives, but all offer a new pair of £150 pair of running shoes if you hit £1000 of fundraising and the majority will refund your entry (up to the value of £40) if you raise £200. There are also plenty of other incentives, including shirts, hoodies and teddies. Have a look at each charity and then join the team that you prefer using the button on their page. Once you get going you'll hit £1000 in no time and a pair of running shoes will be yours. Here are some of our charity partners. More are being added regularly. What fundraising platform do I use? There are a number of different platforms available but most charities will have one that they will ask you to use. It makes it easier for them to keep track of donations and to monitor how things are going. Most of our charities use Just Giving, but we'll let you know as soon as you sign up. Where do I get fundraising support? Each of our charity partners will have fundraising resources available to you, including fundraising packs that contain lots of great ideas. We also have a Fundraising Hub where you can access podcasts, videos and more that will give you plenty of support and inspiration. Be inspired by others To find out more on how to go about fundraising for charity and how it has made a difference to other runners head to our RUNNER STORIES PODCASTS. Thank you!

The perfect adventure marathon The Big Five Marathon is a real adventure. In one of the most spectacular game reserves in Africa this challenging route crosses right through the habitat of the African game, including the famous Big Five: Elephant, Rhino, Buffalo, Lion and Leopard. There are no fences, no rivers, nothing at all separating the runners from the African wildlife! It's a package only trip but could it well be one that's worth the investment. The Destination The Big Five Marathon is held in South Africa, among the wildlife of the African savannah. in Entabeni. It is deep in the heart of the malaria-free World Heritage Waterberg biosphere in the Limpopo, only three hours' north of Johannesburg. The Waterberg biosphere is the first region in the northern part of South Africa to be named a Biosphere Reserve by UNESCO. It covers an area of 4170 square kilometres and includes a number of protected areas that include the Lapalala Wilderness. Entabeni Game Reserve is privately owned and is roughly 250 square kilometres of bountiful bushveld typified by wide open grassland accompanied by sandy wetlands, surprisingly defined and beautiful crags, and ravines through which pretty streams run. It boasts five different ecosystems within one reserve and promises solid big game viewing and superb bird watching. This malaria free area, set within the most beautiful mountain scenery offered by the ever present Waterberg, is now a major attraction to visitors and locals alike, particularly locals from t he Johannesburg area for whom getting away to the Waterberg to see game, without the need for anti-malaria medication, is a real bonus. This area used to be home to a rich variety of wild animals like giraffe, lion, hyena, buffalo and elephant that due to both farmers and hunters were fast depleted. Now, due a concerted effort to reverse the loss of animals for whom this is their natural home, large areas in the Waterberg biosphere have been restocked. Race Organiser Albatros Adventure Marathons, an adventure marathon specialist from Denmark. They organise many other similar events, like the Polar Circle Marathon and the Great Wall Marathon. When? The race is held annually in mid June. Distances Full and half marathon Is there an Expo? No, but there is a race briefing the evening before the race that will give runners all they need to know, including a discussion on likely weather conditions. How many runners? As it's a tour package event the field is relatively small - 250 to 300. It sells out quickly. Course Every step of the marathon is inside the Entabeni Game Reserve. Throughout the course runners are able to experience spectacular 360 degree views of African Savannah. The Big 5 game are amongst some of the many wild animals that could be seen on route. The start and finish line are situated at Lakeside Lodge on the upper escarpment. After the start, the marathon and half marathon routes take the runners past Ravineside Lodge, the Entabeni Monolith and further on to the lower plateau. This first section is run on dirt roads made up of red sand. The first 11km has a lot of climbing, followed by 5km of quick descent. After 8km of flat running there is a steep climb from kilometres 25-30 km. The Yellow Wood Valley is the toughest part of the course. First up is a very steep decline and later runners come back up it! This sharp descent is on a paved surface for around 3 km, which is tough on the quads. Although the next nine kilometres are flat, the terrain changes to deep sand and it's lion country! Full marathoners do a 9 km loop, whereas half marathon runners run a 2km loop. And then it's back to Yellow Wood and time to head up the hill! It's really tough and walking is the best option here. The route carries on to Long Drive, a narrow valley, where marathon runners do a 6km loop. Half marathoners run across the valley and reach the final section of the route. This section is run on dirt trails, a welcome respite from the deep sand and loose stone terrain earlier on. The end of the run is fairly hard (final four kilometres). The surface is challenging, consisting of hard uneven stony ground with plenty of large rocks and stones of all sizes. This final part has quite a few hills and as the surface is loose, it pays to keep a careful watch on the ground as we run towards the finish. With the finish line at Lakeside Lodge in sight it's finally time to take it nice and easy. The total elevation is 1145m. There are no fences, no rivers, nothing at all separates the runners from the African wildlife! The weather is very dry, sunny and cool at this time of the year. Participants can expect an average temperature of around 15-20 Celsius, but with variations due to sun, shade, wind and altitude. What's unique? Being up close and personal with some incredible wildlife and much more! Do charities benefit? There is no official charity programme for this event but of course runners can still raise funds for their favourite charity by setting up a fundraising page and seeking donations from their friends and family. How to register There are few ways to register for The Big Five Marathon, depending on your place of residency. To sign up you must besides the race entry purchase one of two holiday packages: the 6-day itinerary or the 8-day itinerary. The same packages are available for spectators. It’s not possible to sign up for the race only unless you are a permanent resident of South Africa. If you are a permanent resident of South Africa, contact the organisers for information about registration by writing to marathon@albatros-adventure.com . Race website https://big-five-marathon.com/

Everything you need to know about doing a warm up event If you're taking part in a big half marathon or marathon you need to think really carefully about taking part in a 'warm up event' beforehand. If you don't then you might find your event more intimidating than it needs to be, especially if it's a big one. Here we look at why a practise event is so important. Pre-event planning A lot of work goes in to getting every aspect of your big day right. Some of this work starts weeks beforehand, with hotel and travel bookings if you're travelling from distance. It also includes sorting out the all important meal the night before. This isn't always as easy as it sounds. You need to find somewhere that serves the same food that you're used to eating the night before your long runs and then you need to book a table. When will you get your race number on your kit, when will you go to bed, how many alarms will you set? It might all sound pretty straightforward but 'practising' this will be invaluable. Many first time runners get the last meal horribly wrong. And it's not just first timers. It is so easy to make assumptions when it comes to restaurant availability. Safety first. Experience a running expo It might be challenging to find a 'practise' event with an expo, but if you can you should try. It is very hard to replicate the expos of the really big events, as they are so different from the majority. Only a small percentage of races even have an expo, most just send your number to you in the post, but you will find some that do. The big ones can be intimidating if you've not been to one before, but regard them as a unforgettable experience and an essential part of the weekend. If you're able to at least experience number pick up at another event beforehand it will help. Race day planning A warm up event is also important not just for pre-race planning, but also key for race day planning. How far in advance of your start time will you get up, what will you have for breakfast and when will you get to the start area? Of course each race is different and it will longer to get to certain start areas than others based on what race day is like and how far you're staying from the start, but there are some basics that you can practise in a warm up event. Getting to the start early is really important and you'll see why if you do an event beforehand. Once you're at the start this is the time to practise what you will eat and drink before the race. Think about your dynamic stretches. Doing them in a crowd of other runners is different to being on your own. This is the time to see how it feels. Check out this post for more on race day planning. Develop your race day strategy It is very common when you run your first really big race to go off too quickly. You will have waited a while in your pen and when you get started that pent up anticipation and excitement can sometimes work against you. If you go off too fast the extra energy that you've expended will have to come from somewhere and the chances are this will impact your race further down the line. This is especially the case if your 'fast start' lasts for a mile of so. It could hurt and if you do this in a practise event you won't do it again on your big day. You will have learnt your lesson. Your warm up race will also allow you to work out your race pace. What works for you? Will you aim to go slower in the first half and push on quicker in the second half, or will you aim for steady pace throughout? Running an event is so very different to training runs. You'll be surrounded by hundreds, if not thousands of other runners and you need to concentrate on your own running performance, not on that of others. Race nutrition Decide on the gels you are going to use for your big event and practise using them on your practise event Chances are if you're running a half or full marathon you will at some point think about using energy gels. You can find out more about them in this post. You need to practise using them on your long runs, from around 10 miles onwards and expect to use four on your longest run if you're training for a marathon. They are an acquired taste and not always easy to use and this is why practise is so important. What better place to practise than at at another event before your big one? And then there is the hydration. Rather than having to carry water, which you'll be doing on your long runs, if you do a practise event you'll be able to get used to take water from cups or bottles on race day. It might be the same format as your big day but you'll be able to experience what it's like to get water when you need it and not have to worry about carrying it. Here's more on race day nutrition. Long run integration Whatever distance you're training for you will have a schedule of long runs and these are at the heart of your training plan. Get the long runs right and you should have a memorable race day. Get them wrong and it could be very different. Each week your long run will gradually increase in time and distance. Generally you'll add a mile a week if you're training for a marathon or half marathon. If you are able to find a practise event it's important that it fits into this schedule. Before Spring and Autumn marathon there are often half marathons and 20 mile events on the race calendar and they are generally, scheduled to coincide with where you should be in your training, but not always. If you find a half marathon that looks promising make sure it's when you have a 13-15 mile run in your long run schedule, not when you should be running 20 miles Check out this post getting the long runs right. Avoid doing a half marathon as your practise event if on that weekend if you had a 20 mile long run scheduled Post race We've talked pre-race and race day preparation and the same principles also applies to post-race. Chances are that after your long runs you normally cool down and stretch. It is very common for many runners to forget all about this aspect of their long runs when they are surrounded by a crowd of happy and very emotional runners at the finish line. Getting your kit bag and meeting friends and family can become the priority, but it shouldn't be, You must go through your stretching regime to precent the dreaded DOMS making the next few days a challenge. Delayed Onset of Muscle Soreness is the reason why you'll see marathon runners, especially, walking down stairs backwards! With a decent session of stretching this can be significantly reduced. Planning a warm up event before your big day may sound like a lot of hard work, but it will absolutely be worth it. You will learn so much and those lessons will make such such a difference. Think about the impact on your confidence.

When you train for a distance event things don't always go to plan. Your training might not progress as you hoped, or you might get injured. Whatever the reason there could come a point where you have to withdraw. If you have injury concerns you should consult with a medical practitioner before making the decision to withdraw, or to carry on training. Here we look at the process if you're training for a major event, like the London Marathon, and need to pull out. The majority of events don't do refunds, or deferrals until the following year. The pandemic had a major impact on the event sector and rules have tightened significantly as a result. Always check the small print when you enter your next event and if you think it is worth it have a look at the optional insurance that many events offer. For overseas events that can be well over £100 to enter this could be worth it. Although the vast majority of runners will run their next event with their own entry that they have secured through the event's entry system, this won't be the case with the really big events like the London Marathon, where a large percentage of the field run using an entry owned by a charity or a tour operator. This post covers both types of entry. Runners with their own entry Generally it's the case that if you bought your own entry in an event you will not be able to defer it to the following year. There are exceptions and if you took out insurance and can prove you were injured, or unable to attend for legitimate reasons, you may well be able to get a refund, but things are very different now and event finances are very tight, so assume you will have to re-enter the following year and pay again. What about the big two - the London Marathon and the Great North Run? If you have an entry through the London Marathon ballot you can defer your entry to the following year, but you will have to pay the entry fee again. This applies to both domestic and oversea ballot runners. The same applies if you got your entry via your running club. This also applies if you have a good for age entry if you're pregnant or postpartum (in this case you can defer up to three years). Other good for age entries can't be deferred. If this is you then you'll need to check the marathon website as the process for claiming your deferral may change year on year. Runners who have secured their spot from a tour company will need to contact their operator direct and discuss their options. The same rules apply to the Great North Run. You can withdraw but you'll have to pay the entry fee again. Find out more here . You might not think this is especially generous but you need to remember how difficult it is to get into events like this in the first instance, so at least you don't have to jump that hurdle again. Injuries are very common. Always ask your medical practitioner if you should keep running. Runners who have a charity entry This process is very different. These entries are owned by the charity so ultimately your charity will decide on next steps. Many will be happy to defer your entry to the following year, dependant on the number of entries they have available and how many have already been allocated, but the key here is 'the earlier the better'. Charity entries in certain events cannot be deferred until the following year, so if you don't run, the charity loses their entry and all the fundraising associated with it, which can be devastating for them. However with some of the bigger ones like the London Marathon they can defer. Before agreeing to run on an entry owned by a charity make sure you understand the deferral situation. The New York Marathon is very different again, but that's another story... Charities have to confirm their final London Marathon runners during March, (the exact date varies slightly each year) a few weeks before the race. This is much later than it used to be, but this date is crucial. Replacement runners cannot be entered after this cut off date, so if you pull out after this the charity will be a runner down and that entry will roll over to the following year. This will obviously have an impact on their fundraising revenues for the year in question and for a smaller charity this could be very significant. If you withdraw early (in December or January) the charity will have time to replace you, but it could still be challenging. Any replacement runner will need to have begun their training and be able to raise the required fundraising pledge fairly quickly. It's all achievable, but obviously timeframes are tighter than they are for the bulk of charity runners, who are generally confirmed from July though to September. It's important to note that if you do withdraw from running on a charity entry any fundraising you've already completed will roll across to the following year. If your target was £2000 and you've already managed to raise £1000 then you'll only have to raise another £1000, unless the charity increases its pledge figure for the following year. If they do then it's unlikely to be no more than another 10-15% so the target will still be very manageable. The more you have raised by the time you seek a deferral the better. If you have only raised a few pounds in say January when you speak with your charity the tougher it will be to convince them that you should have the entry again the following year. This is another reason why it's important to start your fundraising early. Charity entries in the London Marathon are really important to the charities that own them. These runners for the Backcare charity raised thousands of pounds. If the charity does agree to defer your entry to the following year then you should use this extra time wisely. If you're injured then don't train again until the time is right, but that doesn't stop you fundraising. Use the time and get as close to the target as you can before the next year's cycle begins. Occasionally a runner will decide they want to withdraw but they don't want to run the following year. If that's the case then tell the charity as soon as possible. If you have raised any monies at that point they are likely to be offset against another event you will hopefully do for them in the future. If you have any doubts at any time just keep your charity in the loop. We all have challenges in our training from time to time, but just keep talking and let them know quickly if you have a problem. Plan ahead if you are thinking of withdrawing from a running event Pulling out of an event is never easy, but with some planning it can be a lot less strenuous than it might be. If you have your own entry then know the timeframes for withdrawal if these exist and if you have any doubts up front then take out the insurance, especially if it's your first event. Assume you'll lose your entry fee otherwise and understand the event organiser's situation. If you're running on a charity entry start fundraising early and talk to your charity regularly. The more they know you and the better your fundraising commitment the more likely they are to defer your entry than if you've never been in contact and if you've raised very little. If you have an injury concerns then you must go and see a sports physio as soon as you can. They will give you an honest appraisal of the situation. Listen to them and if they tell you not to run, then don't. There is always next time.