A workplace sweepstake can be a simple way to get your colleagues involved in your charity fundraising. Pick the right occasion and people have a reason to join in, a little friendly competition to follow and an opportunity to support the charity you are raising money for at the same time. Sporting events are obvious choices, but the basic idea can work around other suitable occasions too. The important thing is to keep the sweepstake straightforward, make it clear how it will work and check the rules that apply where you live before you start collecting money. Choose An Occasion People Will Follow A workplace sweepstake works best when colleagues are interested in finding out what happens. Major sporting events can be particularly effective because there is usually a clear result and people can follow their selection as the competition progresses. Think about the people you work with before deciding what to use. A football tournament might generate plenty of interest in one workplace but very little in another, while a major race or another widely followed competition may appeal to a different group of colleagues. You also need enough possible outcomes to suit the number of people likely to participate. If you have a large workplace and only a small number of selections available, decide in advance whether you are going to limit entries or choose something that works better for the size of your group. Decide How The Money Will Work Before asking anyone to take part, decide how much each entry will cost and what will happen to the money. Keep the amount affordable so colleagues can join in without feeling that they are being asked for a significant contribution. You will also need to decide what participants can win and how much of the money collected will go towards your charity fundraising. Whatever structure you choose, make it clear before anyone enters so everybody understands how the sweepstake works and how the charity will benefit. Remember that the objective is fundraising. If most of the money collected is being used for prizes or other costs, consider whether there is a better way to structure the activity so it makes a worthwhile contribution towards your fundraising target. Check The Rules Where You Live Paid sweepstakes, lotteries and raffles can be regulated activities, and the rules vary between countries and sometimes between states, provinces or other regions within the same country. The fact that an activity is being organised in a workplace or raising money for charity does not automatically mean that gambling, lottery or fundraising rules do not apply. Check the relevant rules where you live and work before collecting money or selling entries. Depending on your location and the way the sweepstake is organised, there may be restrictions covering who can participate, where entries can be sold, how selections are allocated, what prizes can be offered or whether permission or a licence is required. If you are unsure, speak to the charity you are supporting or check with the appropriate regulator or official authority in your location. It is much better to establish what you can do before launching the sweepstake than discover afterwards that your chosen format does not meet local requirements. Check With Your Employer You should also make sure your employer is happy for you to run a workplace sweepstake. Organisations can have their own policies covering fundraising, gambling-related activities, handling money and the use of workplace communication systems, regardless of what local law allows. Explain what you are proposing, which charity you are fundraising for, how colleagues will participate and what will happen to the money. Getting approval before promoting the sweepstake avoids problems later and may also lead to additional support from your employer. Your workplace might be willing to help promote the activity internally or provide an appropriate prize where local rules allow it. Even a simple mention in a team meeting or internal communication can make more colleagues aware of what you are doing and why you are raising money. Read about other ways your employer could help your fundraising here. Keep it simple! Keep The Sweepstake Simple People are more likely to participate if they can understand the sweepstake immediately. Avoid complicated scoring systems or rules that require colleagues to keep checking calculations throughout an event. A straightforward arrangement in which each participant receives a team, competitor or another possible outcome may be all you need, provided that format complies with the rules where you live. Make a record of who has each selection so there is no uncertainty when it is time to determine the winner. Tell everyone the important details before they enter. They should know what it costs to participate, what they could win, how the charity benefits and when the result will be decided. Make The Allocation Fair If participants are being randomly allocated teams, competitors or other selections, make the process visibly fair. Whatever method you use should give everyone an equal opportunity and should comply with any local rules that apply to the activity. Avoid allocating the most desirable selections yourself or allowing some people to choose while everyone else receives a random entry. The more transparent the process is, the less chance there is of disagreements later. Keep a simple record once the selections have been allocated. Displaying them somewhere appropriate in the workplace can also give people a reason to follow the competition and talk about the fundraiser. Make The Charity Part Of The Story A workplace sweepstake may attract people because it is fun, but make sure colleagues also understand why you are organising it. Include the charity name and a short explanation of your challenge whenever you promote the activity. If you are training for a marathon, half marathon or another running event, explain how the sweepstake contributes towards your fundraising target. Colleagues who initially participate because they fancy their chances of winning may become more interested in the wider fundraising campaign once they understand what you are trying to achieve. This can also introduce your fundraising to colleagues who have not previously seen your fundraising page. Give them an easy way to find out more about the charity and your challenge if they want to support you separately. Read more about how to create your fundraising story here. Build Some Interest As The Event Progresses One advantage of a workplace sweepstake is that the activity can continue generating interest after the entries have been allocated. If the competition lasts several days or weeks, colleagues can follow their selections and enjoy some friendly rivalry as the results unfold. You might display a simple progress board or provide occasional workplace updates where appropriate. This can keep your wider charity challenge visible without turning every conversation or message into another direct request for a donation. Keep the emphasis on making the activity enjoyable. A workplace sweepstake should fit comfortably around normal working life rather than becoming something colleagues feel obliged to participate in or spend significant time following. Announce The Winner And The Amount Raised When the sweepstake finishes, announce the winner promptly and provide any prize that was promised. It is also a good opportunity to tell everyone exactly how much the activity generated for your charity fundraising. Thank everyone who participated and anyone who helped organise or promote it. Showing colleagues the result makes the connection between taking part in a simple workplace activity and raising money for your charity much clearer. If the sweepstake was part of your fundraising for a running event, keep colleagues updated afterwards too. Let them know how your training progresses, how the event itself goes and eventually how much your overall campaign raises. Final Thoughts On A Workplace Sweepstake For Charity The best workplace sweepstakes do not need to be complicated. Choose something colleagues will enjoy following, keep the cost of taking part affordable, explain clearly how the money will be used and make sure the process is fair. Most importantly, check the rules that apply in your location and obtain any necessary workplace approval before you begin. Once those foundations are in place, a workplace sweepstake can provide some fun for your colleagues while making another useful contribution towards your charity fundraising target.

The Loch Ness Marathon is one of the most distinctive marathons in the UK, taking runners through the spectacular Scottish Highlands and along the shores of one of the most famous lochs in the world before finishing in Inverness. This is very different from a major city marathon. There are long stretches of beautiful Highland countryside, relatively few spectators through parts of the course and enough changes in elevation to make pacing important. What you get in return is spectacular scenery, excellent organisation and a race weekend that attracts runners from across the UK and around the world. The Loch Ness Marathon 2026 takes place on Sunday 27 September 2026, with the marathon starting at 10am. General marathon entry has already sold out, but charity places may still provide an opportunity to take part. About Loch Ness And Inverness Loch Ness stretches for around 23 miles through the Scottish Highlands and is famous throughout the world because of the enduring legend of the Loch Ness Monster. Whether Nessie exists or not, the loch itself is impressive enough. At its deepest point it reaches more than 200 metres and contains more water than all the lakes in England and Wales combined. Inverness, at the northern end of Loch Ness, provides the base for marathon weekend and is known as the capital of the Highlands. Despite the remote feel of the marathon course, Inverness has its own airport as well as rail connections with other major UK cities. There is plenty to explore if you extend your stay. Urquhart Castle sits dramatically beside Loch Ness and is one of the most recognisable historic sites in the Highlands, while the Loch Ness Centre at Drumnadrochit explores the history, science and legends surrounding the loch. Making a weekend of the trip is one of the attractions of this particular marathon. The race may be the reason for travelling to the Highlands, but there is considerably more to see once you arrive. The History Of The Loch Ness Marathon The first Loch Ness Marathon was held in 2002 and Baxters has been associated with the event since its early years. What began as a relatively small Highland race has developed into an established international running weekend. The event is now part of the London Marathon Group following the acquisition of the companies behind the Loch Ness Marathon and other Highland events. Despite that connection, Loch Ness has retained a very different character from the London Marathon. This remains a point-to-point race through the Highlands where the landscape, the loch and the journey towards Inverness are fundamental parts of the experience. Race Morning One of the unusual features of the Loch Ness Marathon is that runners cannot simply make their own way to the start. The race begins in a remote location between Whitebridge and Fort Augustus on the south side of Loch Ness, so official coach transport is an important part of race morning. Marathon runners are transported from Inverness Ice Centre on Bught Drive, around a ten-minute walk from the Event Village. Runners need to arrive between 7am and 7:30am, with buses departing between 7:30am and 7:50am. The journey to the start takes approximately an hour and the coach from Inverness does not need to be booked in advance. There are additional coach pick-up points around Loch Ness for runners staying outside Inverness, but these must be pre-booked. There is no spectator or private vehicle access to the marathon start because of traffic restrictions and the logistical requirements of the event. The Loch Ness Marathon 2026 starts at 10am in a remote moorland setting between Whitebridge and Fort Augustus. From there, there is only one way back to Inverness: 26.2 miles on foot. The Loch Ness Marathon Course The point-to-point course is one of the main reasons runners travel from around the world to take part in Loch Ness. Rather than completing laps or weaving repeatedly through city streets, you begin in the Highlands and gradually make your way north towards Inverness. The opening section contains plenty of downhill running as the course heads towards Foyers. That can make the first few miles feel relatively comfortable, but it also creates one of the biggest pacing traps of the marathon. Running the descents too aggressively while your legs are fresh can make the later miles considerably harder. The course passes through the countryside around Whitebridge before approaching Foyers, the largest settlement on this side of the loch. Nearby are the Falls of Foyers, where the River Foyers drops dramatically into a wooded gorge before eventually reaching Loch Ness. You won't see everything from the road, but this section gives you a good indication of just how different this race is from a typical city marathon. From Foyers the route continues north along the south-eastern side of Loch Ness. The loch increasingly dominates the scenery, with long views across the water and the surrounding Highland landscape providing the backdrop. Around halfway you are still running beside Loch Ness. There aren't the continuous crowds or entertainment that you would experience in London, Berlin or another major city marathon, but the relative isolation is part of the attraction. On a clear day this is one of the most spectacular sections of any UK road marathon. The route eventually reaches Dores, close to the northern end of Loch Ness. Dores Beach offers wonderful views back down the length of the loch and this is also one of the better locations for spectators. The marathon becomes more demanding after Dores. From around mile 17 the course moves away from Loch Ness and heads through more open countryside. After passing Aldourie there is a significant uphill section, with much of the next couple of miles spent climbing. That is a difficult place to encounter one of the biggest challenges of the race. By mile 17 your legs have already absorbed plenty of downhill running, so runners who have been sensible during the opening half should begin to benefit. Beyond mile 19 the course starts descending towards Scaniport. There is more downhill running through approximately miles 20 and 21 before another uphill section around the 21-mile point. The course then becomes considerably kinder as runners reach the outskirts of Inverness. With the hardest climbing behind you, the final miles take you towards the city and the River Ness. At around mile 24 the finish is frustratingly close on the opposite side of the river, but there is still some work to do. The course continues towards Ness Bridge, crosses the River Ness and then follows the river towards the finish at Bught Park. After the peace and isolation of much of the marathon, the finish provides a complete change of atmosphere. Supporters, music and the Event Village are waiting as you complete your journey from the Highlands into Inverness. The majestic ruins of Urquhart Castle on the shores of Loch Ness Is The Loch Ness Marathon Hilly? There is considerable downhill running during the earlier part of the course, while the section from around miles 17 to 19 contains one of the most important climbs. There is then another descent followed by a further uphill section around mile 21 before the flatter closing miles into Inverness. That combination makes pacing particularly important. The danger is not just running out of energy on the climbs, but doing too much damage to your legs on the early descents. Including hills in your marathon training is therefore worthwhile, and controlled downhill running can be just as useful as practising the climbs. Loch Ness is a road marathon rather than a trail or mountain race, but anyone expecting a completely flat course because it follows a loch could be in for a surprise. Water, Gels And Toilets There are seven water stations and four gel stations along the Loch Ness Marathon course in 2026. Water is provided in 330ml recyclable plastic bottles with sports caps, while HIGH5 Energy Gel Aqua is available at the gel stations. Portable toilets are provided at the marathon start and at every water station, with first aid support also available around the course. As with any marathon, don't rely on race day to discover whether the supplied nutrition agrees with you. If you intend to use the HIGH5 gels, practise with them during your longer training runs. Baggage And The Cut-Off Time Runners can leave their kit bag at the marathon start. The event baggage vehicles then transport the bags back to the Event Village at Bught Park, where they can be collected after finishing. The Loch Ness Marathon has a seven-hour cut-off, taking runners through to 5pm. Roads along the final three miles in Inverness begin reopening from 4:30pm and runners expecting to take longer than six hours 30 minutes are asked to use the pavement through this section. A sweep bus follows the back of the field for runners who are physically or medically unable to complete the marathon. The Event Village And Expo The Event Village at Bught Park in Inverness is the centre of the Loch Ness Marathon weekend. Marathon runners must collect their event pack from pre-race registration between 10am and 6pm on Saturday 26 September 2026. Photo identification is required. If you cannot attend personally, somebody else can collect your pack provided they have their own photo identification and the required signed authorisation from you. The Sports Expo and Runners' Café are also open from 10am until 6pm on Saturday, providing somewhere to pick up final information, browse the stands and meet other runners. On Sunday the Event Village is open from 9am until 4pm, with the Expo, street food, children's activities and entertainment adding to the festival atmosphere. Pipes and drums and live music provide a suitably Scottish backdrop to the finish. More Than A Marathon The marathon is the headline event but it forms part of a much bigger running weekend. The River Ness 5K starts at 9:30am, followed by the Loch Ness Marathon at 10am and the River Ness 10K and Corporate Challenge at 10:30am. There is also the Wee Nessie event for younger children. The shorter races are centred much more closely around Inverness than the marathon, making them useful options for friends or family who want to take part without running 26.2 miles. Spectating At The Loch Ness Marathon 2026 This isn't the easiest marathon for spectators to follow because much of the course runs through relatively remote countryside and there is no spectator access to the marathon start. The organisers recommend the final four miles through Inverness as the best area for spectators. Bught Park is the obvious place to be for the finish, particularly because the Event Village provides food, entertainment and activities while supporters wait. Dores can also provide an atmospheric point along the route, but anyone planning to watch away from Inverness needs to consider the road closures and travel restrictions carefully. What Is The Weather Usually Like? Late September in the Scottish Highlands can produce very changeable weather. Cool temperatures can be excellent for marathon running, but rain and wind are always possibilities. The remote start makes pre-race clothing particularly important. You will arrive well before the 10am start and could spend some time waiting in an exposed Highland location, so make sure you have something warm to wear before the race. Don't assume that conditions in central Inverness will necessarily tell you exactly what it will feel like at the marathon start. Weather around Loch Ness can change quickly, so check the forecast close to race day and prepare for more than one possibility. Running The Loch Ness Marathon For Charity Charity fundraising is an established part of the Loch Ness Marathon and the event works with a selection of charity partners. It is particularly relevant in 2026 because general entry to the marathon has sold out, while runners may still be able to secure a place through one of the participating charities. Fundraising requirements vary between organisations, so check directly with the individual charity before committing to a place. There is no doubt who is the star of the show at this event! How To Enter The Loch Ness Marathon General entry for the Loch Ness Marathon 2026 has now sold out. Anyone hoping to take part on 27 September should investigate the remaining charity opportunities through the official event website. If you have missed out completely this year, the next Baxters Loch Ness Marathon has already been confirmed for Sunday 26 September 2027, and runners can register their interest ahead of entries opening. The popularity of the 2026 event suggests that entering early is sensible if Loch Ness is a marathon you particularly want to run. Our Verdict The Loch Ness Marathon offers something very different from the big city marathons. There aren't huge crowds lining every mile and there will be stretches where the Highland landscape provides most of the atmosphere. For runners who rely on constant spectator support, that is worth considering. For many others, it is exactly what makes the race special. This also isn't the completely flat marathon you might imagine from a race that spends so much time beside a loch. The early descents and later climbs make pacing important and give the course a character of its own. Combine that course with the views across Loch Ness, the Highland setting, the point-to-point journey and the finish beside the River Ness and you have one of the most memorable road marathons in the UK. And while your chances of seeing Nessie during the 26.2 miles remain fairly slim, there should be more than enough spectacular scenery to compensate. Race website https://lochnessmarathon.com/

Iron probably does not receive as much attention from runners as carbohydrates, protein or hydration, but it plays an essential role in both your health and your ability to exercise. One of its most important jobs is helping your body produce haemoglobin, the protein in red blood cells responsible for carrying oxygen around the body. That makes iron particularly relevant to endurance runners. If your iron stores become depleted, you may begin to feel unusually tired, struggle with sessions that would normally feel manageable or notice that your running performance has declined without an obvious explanation. However, feeling tired does not automatically mean that you are low in iron. Fatigue and poor running performance can have many causes, which is why taking an iron supplement simply because your running has suddenly become harder is not a good idea. If iron deficiency is suspected, the starting point should be appropriate medical assessment and blood tests rather than self diagnosis. Why Is Iron Important For Runners? Iron is required to make haemoglobin, which allows red blood cells to transport oxygen from your lungs to tissues throughout your body. It is also involved in energy metabolism and several other important functions. For a runner, oxygen transport is particularly significant because aerobic exercise depends heavily on your body's ability to deliver and use oxygen. If iron deficiency progresses to iron deficiency anaemia, the reduced ability to transport oxygen can contribute to fatigue, breathlessness and reduced exercise capacity. Iron status is not simply a question of whether you have anaemia, though. Your body's iron stores can become depleted before haemoglobin falls sufficiently for iron deficiency anaemia to develop, which is one reason appropriate blood testing and interpretation are important. Are Runners More At Risk Of Iron Deficiency? Iron deficiency can affect anyone, but athletes, particularly endurance athletes, can be susceptible to compromised iron stores. The reasons are more complicated than simply saying that running causes you to lose iron. Runners undertaking high volumes of training may have greater iron turnover. Exercise also affects the way the body regulates iron. After exercise, levels of a hormone called hepcidin can increase temporarily, which may reduce iron absorption during the hours that follow. This is one of several reasons endurance athletes can require greater attention to their iron status, although most recreational runners do not need to start carefully timing every iron rich meal around their training. Small iron losses can also occur through mechanisms associated with exercise, including sweat, gastrointestinal losses and the breakdown of red blood cells. Repeated foot strikes have sometimes been discussed as one mechanism contributing to red blood cell breakdown in runners, although iron status is influenced by many factors and it would be misleading to blame running impact alone. Diet is another important part of the picture. Runners who are not eating enough overall, have a diet low in iron-rich foods or restrict particular food groups may find it harder to meet their requirements, especially during periods of heavy training. Which Runners Are Most At Risk? Runners who menstruate deserve particular attention because iron is lost through menstrual blood. Those experiencing heavy periods can be at greater risk of iron deficiency, and heavy menstrual bleeding is one of the recognised causes of iron deficiency anaemia. Vegetarian and vegan runners may also need to pay closer attention to iron because plant foods contain non-haem iron, which is generally less readily absorbed than the haem iron found in animal foods. This does not mean that runners following a plant based diet will become iron deficient, but thoughtful food choices become more important. Other runners who may be at increased risk include those completing particularly high training volumes, people who regularly donate blood and runners who consistently under-fuel. Athletes training at altitude also need sufficient iron because iron plays an important role in the body's response to reduced oxygen availability. Previous iron deficiency matters too. If you have had low iron stores before, discuss with an appropriate healthcare professional whether your iron status needs to be monitored, particularly during periods of demanding endurance training. What Are The Signs Of Low Iron? One of the difficulties with iron deficiency is that many of its symptoms are not unique to low iron. Tiredness and a lack of energy are common signs of iron deficiency anaemia, but they can also result from hard training, inadequate sleep, illness, under-fuelling and numerous other causes. Other symptoms of iron deficiency anaemia can include shortness of breath, heart palpitations, headaches and skin appearing paler than usual. Less common symptoms can include restless legs, changes to the nails, hair loss and unusual cravings for non-food substances such as ice. For runners, an unexplained deterioration in training can sometimes be another reason to investigate further. If your normal running pace suddenly requires noticeably more effort, you are struggling to complete sessions you would usually manage or persistent fatigue is not improving with recovery, it is worth considering your overall health rather than simply assuming you need to train harder. None of these symptoms can diagnose iron deficiency on their own. If you think you may be iron deficient, speak to your GP rather than trying to confirm it from a list of symptoms. How Is Iron Deficiency Diagnosed? Iron deficiency is assessed through blood testing. A full blood count can show whether you are anaemic, while other blood markers can help assess your iron status and stores. You may hear runners talk particularly about ferritin. Ferritin is a protein that stores iron and measuring serum ferritin can provide useful information about the body's iron stores. However, interpreting ferritin is not always as simple as comparing your result with a number somebody has posted online. Ferritin can be affected by factors including inflammation, and healthcare professionals may consider it alongside haemoglobin and other blood results as well as your symptoms and medical history. There is also debate within sports medicine about the most appropriate thresholds for athletes in different circumstances. For that reason, avoid diagnosing yourself from somebody else's ferritin result or deciding that you need to achieve a particular number because another runner has been told something different. Blood results need to be interpreted in the context of the individual. How Much Iron Do You Need? In the UK, the NHS states that men aged 19 and over require 8.7mg of iron per day. Women aged 19 to 49 require 14.8mg per day, while the recommendation for women aged 50 and over is 8.7mg, although women who continue to have periods after 50 may require the higher amount. These figures are general population recommendations rather than specific targets for every runner. Individual requirements and the risk of deficiency can be influenced by factors such as menstruation, diet, training and existing iron status. Most people should be able to obtain the iron they need through a varied and balanced diet. If you are concerned that your diet may not be providing enough, a registered dietitian can help you assess your food intake without immediately turning to supplements. What Are The Best Sources Of Iron? Iron occurs in both animal and plant foods. Meat is a source of iron, while plant based sources include beans, chickpeas and other pulses, nuts, dried fruit and iron fortified breakfast cereals. This means runners can obtain iron from a wide variety of foods rather than relying on one particular source. Fortified foods can be particularly useful because some breakfast cereals and other foods have iron added during production. Checking food labels can help you understand how much iron particular products contribute to your diet. Variety is useful here. Rather than searching for one supposed superfood that will solve your iron intake, include a range of iron-containing foods as part of your normal meals. Haem Iron Vs Non-Haem Iron There are two main forms of dietary iron. Haem iron is found in animal foods such as meat and is generally absorbed more efficiently by the body. Non-haem iron is found in plant foods and fortified products. Its absorption is more easily influenced by the other foods and drinks consumed around the same time, which makes meal composition particularly useful for runners relying heavily or entirely on plant sources. This difference does not make plant sources of iron inadequate. It simply means that runners following vegetarian or vegan diets may benefit from paying more attention to both the amount of iron in their diet and the way iron-rich foods are combined with other foods. Chickpeas are a great source of iron Can Vitamin C Help You Absorb Iron? Vitamin C can improve the absorption of non-haem iron. Combining plant sources of iron with foods rich in vitamin C is therefore a simple way of helping your body absorb more of the iron contained in a meal. For example, you could combine beans or lentils with peppers or tomatoes, add fruit alongside an iron fortified breakfast cereal, or include other vitamin C rich fruit and vegetables as part of an iron-containing meal. This is more useful than becoming obsessed with individual nutrients. A varied meal containing iron-rich foods alongside fruit and vegetables can provide several important nutrients at the same time. Can Tea And Coffee Reduce Iron Absorption? Tea and coffee contain compounds that can reduce the absorption of non-haem iron when consumed around an iron-containing meal. If you are trying to improve a low iron intake, it may therefore be useful not to routinely have tea or coffee at exactly the same time as your main iron rich meals. If you have been diagnosed with iron deficiency, paying attention to what you consume alongside iron rich meals can therefore be useful. However, you do not need to become frightened of tea, coffee or dairy products simply because you are a runner. The priority should be maintaining a varied diet that provides enough iron overall. If you have been prescribed an iron supplement, follow the instructions from your doctor or pharmacist because food and drink can affect how well some iron medicines are absorbed. Should Runners Take Iron Supplements? Iron supplements should not be treated like an ordinary sports supplement. More is not better, and taking additional iron when you are not deficient will not automatically improve your running performance. If blood tests show that you have iron deficiency or iron deficiency anaemia, your GP or another appropriate healthcare professional can recommend the correct treatment. Iron tablets are commonly used to treat iron deficiency anaemia, and further blood tests may be required to check that treatment is working. Iron supplements can cause side effects including constipation, diarrhoea, nausea and stomach discomfort. Excessive iron can also be harmful, which is another reason not to take high-dose supplements simply because another runner uses them. Most importantly, finding iron deficiency should also prompt consideration of why it has occurred. Dietary intake may be relevant, but blood loss, heavy periods and gastrointestinal problems are among the other possible causes that may need investigation. Will Taking Iron Make You Run Faster? If you are iron deficient, identifying and appropriately treating the deficiency can be important for both your health and your ability to train and perform. Low iron status can affect your ability to exercise effectively, particularly if it progresses to iron deficiency anaemia. That does not mean iron is a performance enhancer for runners whose iron status is already adequate. Taking additional iron does not give your blood an unlimited ability to transport oxygen, and unnecessarily increasing your intake is not a shortcut to becoming a faster runner. This distinction is important because sports nutrition products are often marketed around performance. Iron should be viewed as an essential nutrient that needs to be maintained at an appropriate level rather than something you take in increasingly large amounts to improve race times. Iron, Under Fuelling And Running Low iron status can sometimes sit within a wider nutrition problem. Runners who consistently consume too little energy for the amount of exercise they are doing may also struggle to consume enough iron and other important nutrients. This is one of the reasons simply adding an iron tablet may not address the underlying issue. If your overall diet is inadequate for your training, improving your general fuelling and energy intake may be just as important as focusing on an individual nutrient. Persistent fatigue, declining performance, recurrent injuries and other changes should therefore be considered in the context of your overall health and training. If under fuelling may be an issue, seeking advice from an appropriately qualified sports dietitian or healthcare professional can be valuable. When Should A Runner Speak To A Doctor? Speak to your GP if you think you may have iron deficiency anaemia, particularly if you are experiencing persistent unexplained fatigue, breathlessness, palpitations or other symptoms associated with anaemia. A runner whose performance has declined unexpectedly despite appropriate training and recovery may also want to discuss whether further investigation is appropriate. Do not assume iron must be the explanation, because infection, inadequate recovery, under fuelling and numerous medical conditions can also cause fatigue and poor performance. If tests do show that you are iron deficient, follow the treatment and investigation recommended by your healthcare professional rather than relying on supplement advice from other runners or social media. Final Thoughts On Iron For Runners Iron is particularly important for runners because of its role in oxygen transport, energy metabolism and overall health. Endurance athletes can be susceptible to low iron stores, with runners who menstruate, follow restrictive diets, under fuel, donate blood regularly or undertake high training volumes among those who may need to pay particular attention. Eating a varied diet containing appropriate iron rich foods is a sensible starting point, while combining plant sources with vitamin C can help improve absorption. Runners relying mainly on plant sources may need to give their iron intake a little more consideration, but a vegetarian or vegan diet does not automatically lead to iron deficiency. Most importantly, do not diagnose low iron simply because you are tired and do not start taking high dose iron supplements in the hope of running faster. If persistent fatigue, breathlessness or an unexplained decline in performance makes you concerned about your iron status, get it properly assessed. Knowing whether you are actually deficient is far more useful than guessing.

Training for a marathon is a major commitment. For several months you organise your running around long runs, recovery, nutrition and the gradual build towards 26.2 miles. As race day gets closer, it is perfectly understandable that you start thinking more about what could go wrong. Maranoia explained simply is the combination of marathon and paranoia, a term runners use to describe the excessive worrying, second-guessing and heightened awareness of every little problem that can develop before a marathon. It is particularly associated with the taper, when runners suddenly have less training to occupy them and race day is getting very close. However, maranoia can start much earlier. Some runners spend large parts of their marathon training worrying about injuries, missed sessions, illness, their predicted finishing time or whether everyone else seems to be training better than they are. A little nervousness before a marathon is completely understandable, but the problem comes when those worries start affecting your decisions, confidence or enjoyment of the experience. Maranoia Explained: What Does It Mean? Maranoia is not a medical diagnosis. It is an informal term used by runners to describe the collection of worries that can appear during marathon training and often intensify as race day approaches. You might suddenly become convinced that a slight ache is the beginning of an injury, worry that one missed training run has ruined months of preparation or start questioning a training plan that you have followed successfully for weeks. You may also become unusually conscious of people coughing or sneezing around you, worry about catching an illness, repeatedly check the race day weather forecast or convince yourself that your running shoes suddenly do not feel right. Individually, many of these concerns are reasonable. It is sensible to pay attention to an injury or prepare for the weather, but maranoia begins when normal preparation turns into excessive checking and worrying. Why Does Maranoia Get Worse During The Taper? The taper creates almost perfect conditions for maranoia. For months, running has provided reassurance: you complete a long run and know you are getting fitter, while finishing a hard session gives you confidence that the training is working. Then, just before the biggest run of the entire training programme, you deliberately start running less. That can feel completely counterintuitive, and some runners interpret the reduction in mileage as losing fitness and become tempted to squeeze in another long run or hard session to reassure themselves. In reality, the purpose of the taper is to reduce accumulated fatigue while allowing you to retain the fitness you have already developed. You also suddenly have more time to think about the marathon. The hours previously occupied by long runs and recovery can become hours spent thinking about race day, checking weather forecasts, looking at running apps or reading about other people's marathon preparations. This is why maranoia often reaches its peak during the final couple of weeks, even though the runner has already completed almost all the training that will determine their marathon fitness. Read more about the taper here. Maranoia Can Start Much Earlier Although maranoia and tapering are closely linked, marathon anxiety does not suddenly appear three weeks before race day. For some runners it starts when the long runs become longer and the marathon begins to feel real. A difficult 16 mile long run might lead you to wonder how you will possibly run another ten miles, while missing a week through illness can make you question whether you are still sufficiently prepared. The pressure can also increase as more time and effort are invested in the marathon because, once you have spent months training for one event, it is natural to become more protective of everything you have achieved. First time marathon runners can be particularly susceptible because they have no previous marathon experience to provide reassurance. Experience does not make runners immune, though, and someone chasing a personal best can put just as much pressure on themselves because they have a specific outcome they want from months of training. Recognising these thoughts earlier in the training programme can make them much easier to manage when you eventually reach the taper. You may not be able to stop every worry appearing, but you can become much better at recognising when a reasonable concern is turning into maranoia. Stop Comparing Your Training With Everyone Else Social media can be brilliant for connecting runners, sharing experiences and finding motivation, but marathon training can also turn it into a source of unnecessary anxiety. Open Instagram, Facebook or Strava and you can quickly find someone who appears to be running more miles than you, completing faster long runs or producing more impressive training statistics. What you cannot see is the complete context. They may have a different training history, target time, schedule or level of experience, so you are comparing their training with a programme that was designed for you. The same problem occurs when runners start comparing individual sessions. Someone else's 22 mile long run does not mean your 20 mile run was inadequate, while another runner completing six sessions a week does not mean your four or five sessions are wrong. Your marathon will not be determined by how your training looks compared with somebody else's social media feed. Be Careful With Your Running Watch and App Your running watch can become another source of unnecessary concern. During the taper, an easy run might produce a slightly different heart rate, training readiness score or performance prediction, while sleep scores and recovery metrics can fluctuate considerably from one day to another. These numbers can provide useful information, but they are not a definitive assessment of whether you are ready to run a marathon. A disappointing score on your watch does not erase the training you have completed over the previous few months. If checking every metric is making you more anxious rather than helping you make sensible decisions, stop checking so often. Your marathon preparation is the result of months of training, not one number displayed by your watch on Thursday morning. Read more about running metrics here. Don't over analyse the stats from your running watch! Stop Scrolling For Problems As race day approaches, there is a temptation to search constantly for reassurance. You notice an ache in your knee, search for marathon knee pain and discover dozens of stories about runners whose races were ruined by injury. Someone mentions becoming ill during their taper and suddenly you are monitoring every tickle in your throat. The more marathon content you consume, the easier it becomes to find another potential problem to worry about. Algorithms can make this worse because interacting with injury, illness or marathon-anxiety content can lead to more similar content appearing in your feed. Try reducing the amount of running content you consume during the final weeks if you notice it is making you more anxious. You do not need to leave every running group or delete every app, but repeatedly scrolling through other runners' injuries, taper worries and race predictions is unlikely to improve your own preparation. If something genuinely concerns you, find reliable information or seek appropriate professional advice. That is very different from spending an evening scrolling through hundreds of opinions looking for reassurance, particularly when many of those opinions come from runners whose circumstances may be completely different from yours. Do Not Diagnose Every Niggle Marathon training places considerable demands on your body and it is not unusual to feel tired, stiff or occasionally sore, particularly after months of training. During the taper, however, runners can become hyper-aware of sensations they might previously have ignored because the consequences of being injured now seem much greater. The answer is not to ignore genuine pain. If something hurts when you run, affects your walking, becomes progressively worse or concerns you, treat it seriously and seek appropriate advice when necessary. At the same time, try not to turn every minor sensation into a diagnosis. Constantly pressing, stretching and testing an area to see whether it still hurts can keep your attention fixed on something that might otherwise have passed unnoticed. Read about common running injuries here. Trust The Training You Have Already Done One of the most common features of maranoia is suddenly deciding you have not done enough. You remember the long run that went badly rather than the five that went well, or focus on the session you missed because you had a cold rather than the dozens you successfully completed. Look at the whole training block instead. No marathon build up is perfect because work, family commitments, illness, weather and ordinary life inevitably interfere occasionally, and a successful training programme is built from consistent work over many weeks rather than one perfect session. Keeping a training diary or looking back through your completed training can be useful at this point. Instead of relying entirely on how prepared you feel today, remind yourself what you have actually done over the previous few months. Do Not Try To Make Up For Missed Training Maranoia can lead to one particularly bad decision: trying to squeeze extra training into the final weeks. If you missed a long run earlier in the programme, you cannot recreate those adaptations by adding an unscheduled long run during your taper, while an extra hard interval session shortly before race day is more likely to add fatigue than transform your marathon fitness. Once you reach the taper, the focus has changed. You are no longer trying to build substantial new fitness but preparing to arrive at the start line rested and ready to use the fitness you have already developed. Follow your taper rather than allowing anxiety to rewrite your training plan. The temptation to prove your fitness with one final big session can be strong, but you have already had months in which to build that fitness. Control The Things You Can Control Maranoia often focuses on things outside your control. You cannot determine the weather several weeks before the marathon, guarantee that every train will run on time or prevent everyone around you from catching a cold, but you can control much of your own preparation. Decide what you are wearing, make sure your running shoes are ready, organise your travel, understand how you will get to the start and plan your race day breakfast and fuelling strategy. If you are travelling to the marathon, get as much organised in advance as possible so there are fewer decisions to make during race week. Once these decisions have been made, resist the temptation to keep revisiting them. Packing your race kit carefully is preparation, whereas checking it repeatedly because you are worried you have forgotten something is a sign that maranoia may be taking over again. Give Yourself Something Else To Think About Marathon training can become all-consuming, particularly as race day approaches. Creating some deliberate space away from running can therefore be surprisingly useful, whether that means watching a film, reading a book, spending time with friends or doing something else you enjoy. During the taper you have been given back some of the time previously occupied by training, and you do not have to fill all of it with marathon preparation. You can still be excited about your race without thinking about it every waking hour. This can be particularly useful in race week. Once your kit, travel and race plan are organised, there is surprisingly little left to do, and finding something else to occupy your attention can be much more productive than endlessly searching for another last-minute marathon tip. Remember Why You Entered When marathon training becomes dominated by finishing times, splits, injuries and race-day logistics, it is easy to forget why you entered in the first place. Perhaps you wanted to complete your first marathon, raise money for a charity, achieve a personal best or simply discover whether you could cover 26.2 miles. Whatever your reason, reconnecting with it can put the final few weeks into perspective. The marathon is important, but it does not have to become a test of everything you have achieved during months of training. Feeling nervous does not necessarily mean you are unprepared. It can simply mean that the event matters to you, and accepting some pre-race nerves can be more helpful than trying to eliminate them completely. When Marathon Anxiety Becomes More Than Maranoia There is an important distinction between the everyday worries runners jokingly call maranoia and anxiety that is having a significant effect on your wellbeing. Maranoia is an informal running term, not a medical diagnosis, and genuine anxiety should not be dismissed simply because you happen to be training for a marathon. If worries about the marathon are regularly affecting your sleep, work, relationships or everyday life, or you are finding them difficult to control, consider talking to someone. That could be a friend, coach or an appropriate healthcare professional depending on how you are feeling and how much the anxiety is affecting you. It is also perfectly acceptable to reconsider a marathon goal if the pressure you have placed on yourself is taking away all the enjoyment from the experience. Running a marathon should be challenging, but no finishing time is important enough to make months of your life miserable. Final Thoughts On Maranoia Explained Maranoia is one of the stranger parts of marathon training. After spending months becoming fitter and better prepared, many runners reach the final weeks and suddenly become convinced that everything is about to go wrong, precisely when there is very little additional training left to do. The taper is when these worries are most likely to become noticeable, but they can appear much earlier in your training. Recognising them is the first step towards preventing them from controlling your decisions, particularly if they are encouraging you to train more, constantly compare yourself with other runners or search endlessly for reassurance online. Trust the training you have completed, stop comparing your programme with everyone else's and limit the amount of marathon content you consume if it is increasing rather than reducing your anxiety. By race week, most of the work is already done: your job is no longer to prove that you can train for a marathon, but to arrive at the start line ready to run one.

Whether you've just completed your first Couch to 5K programme or you've been racing marathons for years, there's a good chance you'll need the help of a physiotherapist at some point. Running is repetitive by nature and even the best training plans can't completely eliminate the risk of injury. The good news is that most running injuries are entirely treatable, especially when they're dealt with early. In fact, many runners don't wait until something hurts. Regular appointments with a sports physiotherapist can help identify weaknesses before they develop into problems, keeping you healthy and consistently training. What Does A Physiotherapist Do? A physiotherapist specialises in restoring movement, improving strength and helping people recover from injury or illness. For runners, that usually means diagnosing the cause of pain rather than simply treating the symptoms. Instead of focusing only on the area that's hurting, a good sports physio looks at your entire movement pattern. Tight hips, weak glutes, poor ankle mobility or an unstable core can all contribute to injuries elsewhere in the body. Sports physiotherapists also play an important role in injury prevention. They assess your running mechanics, identify muscular imbalances and provide strengthening programmes that reduce the likelihood of future injuries. Their aim isn't simply to get you running again, but to help you become a stronger and more efficient runner. Why Runners Shouldn't Ignore Injuries One of the biggest mistakes runners make is hoping an injury will simply disappear with time. Sometimes it does, but more often the underlying problem remains and gradually becomes worse. Continuing to run through pain can turn a minor niggle into an injury that sidelines you for weeks or even months. Many runners visit their GP first, but running injuries often require specialist assessment. In many cases you'll be referred to a physiotherapist, particularly one with experience in sports injuries. While treatment is frequently provided privately, many health insurance policies will contribute towards the cost. Seeing a physiotherapist early can often reduce both the length of treatment and the amount of time you spend away from running. The Different Types Of Physiotherapy There are several branches of physiotherapy, although sports physiotherapy is the one most runners will encounter. Sports Physiotherapy Sports physiotherapists specialise in preventing, diagnosing and treating injuries related to physical activity. They also help athletes improve movement efficiency and safely return to training after injury. Orthopaedic Physiotherapy This area focuses on bones, muscles, tendons, ligaments and joints. Many common running injuries, including tendon problems, muscle strains and joint pain, fall within this speciality. Neurological Physiotherapy Designed for people with conditions affecting the nervous system, such as stroke, Parkinson's disease or spinal cord injuries. While less relevant to most runners, it plays an essential role in neurological rehabilitation. Cardiopulmonary Physiotherapy This speciality supports patients recovering from heart and lung conditions, using carefully managed exercise programmes to improve fitness and quality of life. Paediatric Physiotherapy Children with developmental conditions, injuries or movement disorders benefit from physiotherapy specifically designed for growing bodies. Geriatric Physiotherapy Older adults often require specialist treatment for conditions such as arthritis, osteoporosis and age-related mobility issues, helping them remain active and independent. Choosing The Right Sports Physio Not every physiotherapist specialises in running, so it's worth taking the time to find the right one. Recommendations from other runners are often the best place to start. If members of your running club keep mentioning the same physio, there's usually a good reason. It can also help if your physiotherapist is a runner themselves. They understand the frustration of missing training, the demands of preparing for races and the importance of getting back safely rather than simply getting back quickly. Cost will inevitably play a part too. If your treatment isn't covered by insurance, remember that cheaper isn't always better. Experience with runners and successful outcomes are usually far more valuable than saving a small amount on each appointment. The roller is a popular way of massaging sore muscles Common Treatments Used By Sports Physiotherapists Every injury is different, so treatment plans vary depending on the diagnosis. Most runners will experience a combination of several techniques during their rehabilitation. Manual Therapy Hands-on massage and soft tissue work help reduce muscle tightness, improve movement and relieve discomfort. Strengthening Exercises Rehabilitation exercises are one of the most effective long-term treatments. They're designed to correct weaknesses and prevent injuries returning, so it's important to keep doing them between appointments. Mobility And Range Of Motion Exercises Improving joint mobility and reducing stiffness helps restore natural movement and improve running mechanics. Taping Sports tape or kinesiology tape can provide support, reduce discomfort and assist movement while tissues recover. Your physiotherapist can teach you the correct technique if you plan to use it yourself. Acupuncture Some sports physiotherapists offer acupuncture as part of a wider treatment programme to help manage pain and muscle tightness. TENS Therapy A Transcutaneous Electrical Nerve Stimulation (TENS) device delivers small electrical impulses that may help relieve pain for some patients. Joint Mobilisation Carefully controlled movements applied by the physiotherapist help improve joint mobility and reduce stiffness. Therapeutic Ultrasound Although not used for every injury, ultrasound therapy may be used to encourage healing and improve blood flow in certain soft tissue conditions. Prevention Is Always Better Than Rehabilitation One of the smartest investments you can make as a runner is seeing a sports physiotherapist before you actually need one. A movement assessment, strength screening or sports massage can identify small issues before they become significant injuries. Regular maintenance won't guarantee you'll never get injured, but it can significantly reduce your risk and help you train more consistently throughout the year. Final Thoughts Most runners will need the help of a sports physiotherapist at some stage in their running journey. The important thing is not to wait until a small problem becomes a major one. Early diagnosis, targeted treatment and sensible rehabilitation can often get you back running far sooner than simply hoping the pain will disappear: remember, physiotherapists aren't just there to fix injuries. They're one of the best resources available for helping you stay healthy, improve your running and enjoy many more miles in the future.

Calf pain is a common problem for runners, affecting everyone from beginners increasing their mileage to experienced runners introducing harder sessions into their training. Your calf muscles play an important role in every stride, helping to control movement at the ankle and generate force as you push away from the ground. Because the calves work so hard during running, they can become sore, tight or injured when the demands placed on them exceed what they are currently able to tolerate. Sometimes this is simply temporary muscle soreness after a hard session, but calf pain can also be caused by a muscle strain or another problem that requires more attention. Recognising the difference between normal post-run soreness and a developing injury can help you respond early and avoid turning a relatively minor calf problem into something that keeps you away from running for much longer. What Causes Calf Pain From Running? The calf is primarily made up of two muscles, the gastrocnemius and soleus. These muscles work together to control movement at the ankle and help propel you forwards as you run, meaning they repeatedly have to deal with significant forces throughout a training session. A calf strain occurs when fibres within the muscle are damaged. This can happen when the calf is overstretched or subjected to more force than it can tolerate. Some strains happen suddenly, particularly during faster or more explosive movement, while other calf problems can develop more gradually. Changes in training can increase the demands placed on your calves. Increasing your weekly mileage, introducing speed sessions or hill running, or returning to your previous training levels after a break all require your muscles to adapt to a different workload. A significant change in running shoes can also alter how your lower leg is loaded. This does not mean that a particular type of running shoe causes calf injuries, but it is sensible to introduce substantially different footwear progressively rather than immediately using it for all your training. Fatigue and recovery should also be considered. If your calf repeatedly becomes sore or tight during training, look at your overall running rather than assuming there must be one specific cause. Read about other common running injuries here. Common Symptoms Calf problems can feel very different depending on their cause and severity. General muscle soreness following a hard or unfamiliar session will often affect a broader area of the muscle and should gradually improve as you recover. A calf strain is more likely to produce localised pain and tenderness. The pain can appear suddenly, and runners sometimes describe the sensation as though they have been kicked in the back of the leg. Swelling or bruising can develop, while rising onto your toes or pushing away from the affected foot may become painful or difficult. With a more significant strain, walking normally can also become uncomfortable. This is quite different from the general stiffness or tiredness you might expect after a particularly demanding training session. Pay attention to how your symptoms change. Pain that becomes progressively worse, repeatedly returns when you run or begins to affect everyday activities deserves more attention than ordinary post-training muscle soreness. Should You Keep Running? If you have an actual calf strain, you should stop running rather than attempting to run through it. Continuing to place high loads through an injured muscle can aggravate the problem and delay your return to normal training. This does not mean every sensation in your calf requires you to stop running for weeks. General muscular tiredness and post-exercise soreness are different from the sudden or localised pain associated with an injury. If you experience sharp calf pain while running, begin limping or find it difficult to push away normally from the affected leg, stop the session. Recurring calf pain that repeatedly appears during runs should also be investigated rather than continually ignored because it disappears afterwards. When you return to running will depend on the severity of the problem rather than an arbitrary number of days. More substantial calf strains can take several weeks or longer to recover fully. How To Treat Calf Pain From Running For an acute calf strain, stop running and initially reduce activities that significantly aggravate the injury. Keeping the leg elevated can help manage swelling, while ice wrapped in a towel can be used for short periods to help reduce pain and swelling. Ice should never be placed directly against the skin. This initial period should not turn into prolonged complete inactivity. As the symptoms allow, gentle ankle movement and a gradual return to normal walking can help prevent stiffness and form part of the early recovery process. As your calf improves, rehabilitation should progress towards rebuilding strength. Calf raises are commonly used to strengthen the muscles, with the difficulty gradually increased as your calf becomes capable of tolerating greater loads. Later rehabilitation may include more demanding exercises such as hopping and jumping before returning to the repeated impact involved in running. The aim is not simply to wait until the calf stops hurting, but to restore enough strength and function for it to cope with running again. If the injury is significant, keeps returning or you are unsure how to progress your rehabilitation, a physiotherapist can assess the problem and provide a programme appropriate to your injury. Can You Cross Train? Cross training can help you maintain cardiovascular fitness while you are unable to run, but the activity you choose still needs to be comfortable for your calf. Swimming may be suitable for some runners because it removes the repeated impact of running. Cycling can also maintain cardiovascular fitness, although it still uses the calf muscles and may not be comfortable during the early stages of an injury. The important consideration is how your calf responds. An activity that significantly increases your pain during or after exercise is unlikely to be an appropriate substitute at that stage of your recovery. As your calf becomes stronger, cross training can sit alongside your rehabilitation before you gradually reintroduce running. Read more about cross training here. How To Prevent Calf Pain From Running It is impossible to prevent every running injury, but progressively preparing your calves for the demands of your training is a sensible starting point. Be particularly careful when making significant changes to the amount or type of running you do. Regular strength training can improve the capacity of your calf muscles. Calf raises are a simple way of strengthening the area and can include both straight-knee and bent-knee variations to work the calf muscles in slightly different ways. Strength work is most useful when it forms part of your normal running programme rather than something you introduce only after an injury. Exercises for the rest of the lower body can also complement calf-specific strengthening. Be particularly cautious when returning after an extended break. Your cardiovascular fitness may make you feel capable of increasing your running quickly, but the muscles and other tissues involved in running still need time to become accustomed to the workload again. The same principle applies to hills, faster sessions and substantial changes in footwear. You do not need to avoid these things, but introducing new demands progressively gives your body an opportunity to adapt. Warming up before harder running sessions is also sensible, particularly before speed work or other sessions that place greater demands on the calf muscles. Finally, pay attention to recurring warning signs. A calf that repeatedly becomes painful or tight at a similar stage of your runs is worth investigating rather than accepting it as an inevitable part of running. Get to the physio and have the issue looked at if it persists When To Seek Medical Advice Most minor calf strains can be managed successfully, but seek medical advice if the pain is severe or getting worse, there is significant swelling or bruising, you cannot put weight through the leg or walk normally, or the injury is not improving as expected. It is also important not to assume that every painful calf is a running injury. Pain or throbbing in one leg, usually in the calf or thigh, together with swelling and changes in skin colour can be symptoms of deep vein thrombosis, or DVT. A DVT is a blood clot in a vein and requires urgent medical assessment. If you think you may have a DVT, seek urgent medical help through your GP or NHS 111. If you have symptoms of DVT together with shortness of breath or chest pain, call 999 or go to A&E because the clot may have travelled to the lungs and caused a pulmonary embolism. Recurring calf injuries should also be assessed. If the problem disappears with rest but repeatedly returns when you resume running, a physiotherapist or other appropriate healthcare professional can help identify what is limiting your return to normal training. Read more on the importance of physios here. Final Thoughts On Calf Pain From Running Calf pain from running can range from ordinary muscular soreness after a demanding session to a calf strain requiring several weeks of rehabilitation. Understanding how the problem started, how severe it is and how it responds to activity can help you decide what to do next. Progressive training, regular calf strengthening and an appropriate return to running can all help your calves cope with the demands placed on them. If you do suffer a calf strain, recovery should involve gradually restoring movement, strength and eventually running rather than simply waiting for the pain to disappear. Most importantly, do not automatically assume that calf pain is simply part of being a runner. Sudden or persistent pain deserves attention, while unexplained calf pain and swelling should be treated seriously and medically assessed.

Running watches can now tell you considerably more than how far you have run and how quickly you covered the distance. Look through the data after a run and you may find cadence, stride length, ground contact time, training load, vertical oscillation and vertical ratio alongside the more familiar pace and heart rate information. Understanding what all those numbers mean can be difficult, which is why our running watch metrics explained guide looks at the measurements appearing on modern running watches and apps. Many of these measurements are collectively known as running dynamics because they attempt to provide information about how you are moving rather than simply how fast you are running. The difficult part is knowing what to do with all that information. A lower ground contact time is not automatically something you should try to achieve, 180 steps per minute is not a magic cadence and deliberately changing your stride because an app displays a particular number could interfere with a perfectly natural running style. Running metrics can be useful, but the numbers need context. This guide explains what the most common measurements mean, what can influence them and whether recreational runners actually need to worry about them. Running Watch Metrics Explained Modern running watches can provide measurements designed to describe different aspects of the way your body moves while running. Different watches and running apps use slightly different terminology and provide different measurements, but several metrics have become increasingly common. Measurements relating specifically to the way you move are often grouped together under the term running dynamics, while some devices and additional sensors can provide further information including ground contact time balance and other measurements relating to running form. The technology used to produce these measurements also varies. Some modern watches can estimate several metrics directly from sensors on the wrist, while other measurements or devices may require an additional chest strap, foot pod or running sensor. That means you should not assume every watch calculates every metric in exactly the same way. Running watch metrics are generally most useful when you understand what your particular device is measuring and follow your own trends consistently. Read more about recording your runs here. Running Cadence Explained Cadence is the number of steps you take each minute while running. If your watch displays a cadence of 170 steps per minute, for example, you are taking approximately 170 total steps with your left and right feet combined every minute. Cadence tends to change with running speed. When you accelerate, you can increase speed by taking more steps, making each step longer or through a combination of the two. Your height, leg length, running experience, terrain and individual running style can also influence your natural cadence. You may have heard that every runner should aim for 180 steps per minute. This has become one of the most persistent ideas in recreational running, but there is no universal ideal cadence that everybody should attempt to achieve. A taller runner may naturally use a lower cadence and longer stride than a shorter runner running at exactly the same pace. Cadence can also be very different during an easy recovery run compared with a 5K race, which is why looking at the number without considering pace can be misleading. That does not make cadence useless. A sudden or gradual change at a similar pace can provide information about how your running is changing, and some runners who substantially overstride may benefit from carefully adjusting their step rate. What you should avoid is seeing somebody else's cadence and deciding that your own running technique must be wrong. Stride Length Explained Stride length describes the distance covered as you move through your running stride. Together with cadence, it is one of the fundamental factors determining running speed, although the precise way stride length is defined and calculated can vary between devices. As you run faster, stride length will usually increase. This is why comparing your stride length from a slow recovery run with the figure from a fast interval session tells you relatively little unless you also consider the difference in pace. Stride length is influenced by factors including height, leg length, mobility, strength, speed and running technique. There is therefore no single ideal stride length that runners should try to reproduce. One mistake is deliberately reaching further forward with the foot because you believe a longer stride must make you faster. This can create overstriding, where the foot lands too far ahead of the body and may produce a braking effect. Faster runners often have longer strides, but that does not mean simply forcing your leg further forward will make you a faster runner. Improvements in fitness, strength and running speed can naturally change stride length without consciously trying to manufacture a particular number. Ground Contact Time Explained Ground contact time measures how long your foot remains in contact with the ground during each step. It is normally displayed in milliseconds, so a ground contact time of 250 milliseconds means the foot is on the ground for approximately a quarter of a second during that contact. Ground contact time generally becomes shorter as running speed increases. A runner completing fast intervals would therefore normally expect a different figure from the one recorded during a slow recovery run. Experienced and faster runners often display shorter ground contact times, but that does not mean every runner should deliberately try to minimise the number. Running technique, speed, gradient, fatigue, footwear and the surface underneath you can all affect how long your foot remains on the ground. This makes context particularly important. Comparing ground contact time between two runs at completely different speeds may tell you very little, whereas observing what happens during similar sessions over several months can be more informative. Feedback on the Huawei Health app Ground Contact Time Balance Some watches and external running sensors can go a stage further and measure the balance between the amount of time your left and right feet spend on the ground. A perfectly even result would be displayed as approximately 50% on each side, but runners should not become concerned every time the figure moves slightly away from an exact 50:50 split. Real-world running is rarely perfectly symmetrical. Road camber, corners, hills, fatigue and natural differences between the two sides of the body can all influence the measurement, so small variations during individual runs need to be interpreted carefully. A persistent or increasing imbalance across comparable runs may be more interesting, particularly if it appears alongside discomfort or a noticeable change in running form. Running watch metrics cannot diagnose an injury, however, so the number itself should not be used to decide that something is medically wrong. Vertical Oscillation Explained Vertical oscillation describes how much your body moves upwards and downwards as you run. It is normally measured in centimetres and is sometimes described more simply as the amount of bounce in your running movement. Running obviously requires some vertical movement. The objective is not to travel completely horizontally across the ground, and trying to consciously eliminate every centimetre of upward movement would create an unnatural running style. The reason vertical oscillation receives attention is that movement upwards does not directly move you towards the finish line. In theory, a runner who directs a greater proportion of movement forwards rather than vertically may use energy more effectively, but that does not mean the runner with the lowest vertical oscillation is automatically the most efficient. Vertical oscillation is influenced by running speed, stride length, body dimensions and individual technique, so simply trying to force the number down is unlikely to be a sensible approach. Watching how your own vertical oscillation changes during comparable sessions can provide much more useful information. Vertical Ratio Explained Vertical ratio attempts to put vertical oscillation into better context by considering it alongside stride length. It is normally expressed as a percentage, providing an indication of the relationship between vertical movement and the amount of distance covered with each stride. A runner who moves a relatively small amount vertically while covering a greater distance with each stride will generally have a lower vertical ratio. This is why a lower figure is sometimes associated with more efficient forward movement. The advantage of vertical ratio over looking at vertical oscillation alone is that it considers how much forward distance is being achieved for the amount of vertical movement. Even then, it should not become a number you obsessively attempt to reduce. Changes in pace affect stride length and running mechanics, while individual differences still matter. Following the trend during comparable runs is more useful than treating a particular percentage as a universal target. Training Load Explained Training load is an estimate of the amount of physiological stress your recent training has placed on your body. Rather than simply counting how many miles or minutes you have completed, watches and running apps can use factors such as workout duration and intensity, often incorporating heart rate and other data, to estimate how demanding your training has been. Depending on the watch or app you use, training load may be shown for an individual workout as well as accumulated across several days or weeks. Some systems also place your current load into ranges or use it alongside information about fitness, recovery and previous training to indicate whether your recent workload is relatively low, appropriate or high. For runners, the trend is generally more useful than obsessing over an individual score. A steadily increasing training load can be a normal part of preparing for a marathon or half marathon, while a sudden increase may simply show that you have completed a particularly demanding period of training. Equally, seeing your load fall during a recovery week or taper is not necessarily evidence that you are losing fitness. Training load should still be treated as an estimate rather than an instruction. Different watches and apps calculate it in different ways, and the number cannot fully account for factors such as poor sleep, illness, work stress or how your legs actually feel. Used alongside your training plan and your own perception of fatigue and recovery, however, it can provide a useful additional view of how much training stress you are accumulating. Training Load data on the Coros app How Do Running Watches Measure These Metrics? Modern running watches contain accelerometers and other motion sensors capable of detecting movement while you run. Software then uses information collected by these sensors and algorithms developed for the device to estimate different aspects of your running movement. Some watches can calculate several running metrics directly from the wrist. Other devices can provide additional measurements when paired with external sensors worn on the chest, waist or foot. The position from which movement is being measured can matter. A sensor attached to the torso is observing different movement from a watch attached to an arm that is swinging throughout the running cycle, while a foot pod is collecting information much closer to the point of ground contact. Different devices can also use different algorithms to calculate what appears to be the same measurement. This is another reason not to compare running metrics from completely different systems too literally, particularly if you change watches and suddenly notice that some of your usual numbers have moved. Read more about choosing the best running watch here. How Running Apps Display Your Running Watch Metrics Once your run has synchronised, the companion app connected to your watch may provide considerably more detail than you could see while running. Exactly what is displayed depends on the device and app, but running metrics are commonly presented as an average for the whole activity alongside graphs showing how the measurement changed throughout the run. Cadence is normally shown in steps per minute, ground contact time in milliseconds and vertical oscillation in centimetres. Vertical ratio is usually displayed as a percentage, while stride length is normally shown as a distance. Some apps also use graphs, ranges or colour coding to help put individual measurements into context. The graphs can often be more useful than the overall average. If your ground contact time increased substantially towards the end of a long run, for example, looking at the graph alongside pace may help you understand whether the change coincided with slowing down or increasing fatigue. An average for the entire run could hide that change completely. The same principle applies to cadence and stride length. Rather than looking at a single number and deciding whether it is good or bad, examine how it changed as your pace, terrain and fatigue changed during the session. Running apps make large amounts of data available, but the most useful information often comes from understanding the relationship between several measurements rather than concentrating on one in isolation. Do Running Watch Metrics Tell You If You Have Good Running Form? Running watch metrics can describe aspects of your movement, but they cannot reduce good running form to five numbers on a screen. Faster and more experienced runners may display characteristics such as higher cadence, shorter ground contact times or lower vertical ratios, but that does not prove that deliberately copying those numbers will make another runner faster or more efficient. There is considerable variation between runners. Height, body proportions, strength, speed, mobility and years of training can all contribute to the running style that develops naturally, while the same runner's dynamics can change significantly when running at different speeds. These measurements should therefore be viewed as information rather than a running technique scorecard. They can help identify changes and provide additional context, but they should not encourage runners to continually interfere with their natural stride in pursuit of supposedly perfect numbers. Do Running Metrics Change When You Get Tired? Running metrics can change as fatigue develops during a long run or race. Cadence, stride length, ground contact time and vertical movement may all alter as muscles become tired and maintaining the same pace becomes more difficult. Looking at what happened during the final stages of a long run can therefore provide more useful information than simply examining the average figure for the entire session. You may discover that stride length shortened, ground contact time increased or other aspects of your movement changed as fatigue developed. That does not automatically identify a problem because slowing down will itself change several running metrics. Pace always needs to be considered alongside the measurements before deciding that a change is the result of fatigue or deteriorating running form. Over time, being able to maintain similar mechanics for longer at a comparable pace may provide another indication that your running fitness and durability are improving. This is where the graphs provided by running apps can become particularly useful. A typical data display on Garmin Connect. Lots to look at! Should Beginners Worry About Running Watch Metrics? For most beginners, advanced running watch metrics should be well down the list of priorities. Developing a consistent running habit, gradually increasing training, learning to control effort and remaining healthy are considerably more important than whether your vertical oscillation is 8cm or 9cm. The danger of receiving sophisticated data immediately is that it can make running appear more complicated than it needs to be. A new runner can easily assume that every number displayed by an expensive watch represents something that needs fixing, when many of those measurements may simply be describing their natural running movement. If you are beginning to run, pace, distance, time and perhaps heart rate already provide plenty of information. Advanced metrics can become interesting later as you learn more about your own running, but you do not need to optimise every measurement before you can improve. How To Use Running Watch Metrics Properly The most useful comparison is usually with yourself. Rather than asking whether your cadence or vertical ratio is good compared with another runner, examine what happens to your own measurements during similar types of training. Pace matters enormously. If you compare a 30 minute recovery run with a 5K race, differences in cadence, stride length and ground contact time are inevitable and do not necessarily indicate that your running form has improved or deteriorated. Terrain also matters because hills, trails and uneven surfaces can change your stride considerably, while fatigue, weather conditions and footwear may also influence the way you move. Comparing sessions completed in very different circumstances can therefore produce numbers that look significant without actually telling you very much. Running metrics become more useful when you compare similar sessions under reasonably similar conditions. Over several months, those trends can add another layer of information to the more familiar changes in pace, heart rate and training volume. Can Running Watch Metrics Help Prevent Injuries? Running technique can influence the forces placed on the body, and changing cadence or other aspects of running form can alter biomechanics. That does not mean a running watch can look at your metrics and reliably predict whether you are going to become injured. Running injuries are influenced by numerous factors including training load, previous injury, strength, recovery, sleep, terrain and individual biomechanics. Reducing injury risk cannot therefore be reduced to achieving a particular cadence, vertical ratio or ground contact time. Running metrics may highlight a change that encourages you to look more closely at what is happening, particularly if it coincides with discomfort or an unexplained deterioration in running. They should not be treated as a diagnostic tool or as evidence on their own that an injury is developing. If you are repeatedly injured or believe your running technique may be contributing to a problem, professional assessment is considerably more useful than trying to redesign your stride around numbers from a watch. Google Health heart rate variability Do You Need Advanced Running Watch Metrics? You can become a considerably better runner without ever knowing your vertical oscillation or ground contact time. For many recreational runners, GPS distance, pace and heart rate provide more than enough information to support effective training. Advanced running watch metrics are additional information rather than essential measurements. They become more interesting for runners who enjoy analysing training, want to understand changes in their running mechanics or are working with a coach who knows how to interpret the information. The increasing availability of these measurements on mainstream running watches means you may receive them whether you actively want them or not. There is nothing wrong with looking at them, provided you understand their limitations and resist the temptation to treat every number as something that needs improving. Are Running Watch Metrics Actually Useful? Running watch metrics can provide a fascinating additional view of your running. Cadence, stride length, ground contact time, vertical oscillation and vertical ratio describe different elements of how you move and can reveal changes that pace and distance alone cannot show. Their usefulness comes from context rather than individual numbers. Pace, terrain, fatigue, anatomy and the way the measurement is collected can all influence the result, which makes universal targets potentially misleading. For most runners, the best approach is to establish what is normal for you and watch how those measurements develop alongside your training. If your running becomes faster and more comfortable while the numbers change naturally, that is considerably more meaningful than forcing your technique to achieve a value suggested by an app. Our running watch metrics explained guide shows that cadence, stride length, ground contact time, vertical oscillation, vertical ratio and the other sophisticated measurements appearing on modern running watches can be useful, but they should help you understand your running rather than dictate how you run.

Craft may be a familiar name to runners who know the brand for technical clothing, base layers and cold weather running kit, but its running shoes are still considerably less familiar than those from Asics, Brooks, Hoka, Nike or New Balance. That is beginning to change. Craft now has a substantial footwear range covering everyday road running, faster training, carbon plated racing, trail running and shoes designed to move between road, gravel and lighter trails. The company has also developed its own cushioning technologies and some particularly interesting approaches to mixed terrain running. If you've seen a pair of Craft running shoes and wondered who makes them, what the different technologies mean or which shoe might suit your running, here's everything you need to know about Craft running shoes explained. The History Of Craft Craft is a Swedish sportswear company whose origins go back to the 1970s. Founder Anders Bengtsson began experimenting with clothing designed to move moisture away from the body while exercising, helping establish the technical layering principles for which Craft subsequently became well known. The Craft of Sweden brand was established in 1977 and became particularly associated with endurance sports such as cross country skiing and cycling. Running clothing also became an important part of the company's range long before its running shoes achieved significant international recognition. Footwear is therefore a relatively newer part of the Craft story. However, the company has expanded its running shoe collection considerably and now produces everything from everyday road trainers to specialist racing and trail footwear. Why Are Craft Running Shoes Becoming More Popular? One reason Craft has started attracting more attention is that its shoe range has become much broader. It is no longer simply an established sportswear company producing a handful of running shoes alongside its clothing. Craft now offers everyday road trainers, lightweight performance shoes, carbon plated racing footwear and a substantial selection of trail and mixed terrain shoes. Models including Endurance, Pacer, Nordlite and Kype cover different types of road running, while Xplor and Pure Trail extend the range away from conventional pavement. The company has also developed increasingly sophisticated footwear technology. Supercritical foams, PEBA based cushioning and carbon fibre plates now feature across parts of the collection, placing Craft in many of the same technical areas as considerably better known running shoe manufacturers. What Makes Craft Running Shoes Different? One of the most interesting aspects of Craft's approach is its emphasis on endurance and running across different surfaces. Several shoes are designed to cope with more than one type of terrain rather than being restricted entirely to pavement or technical trails. The Xplor range is a good example. Craft worked with Italian bicycle tyre manufacturer Vittoria on its outsole technology, taking inspiration from gravel cycling where equipment needs to perform efficiently on both smooth and loose surfaces. That mixed terrain philosophy appears elsewhere in the range as well. It makes Craft particularly interesting for runners whose normal routes combine pavement, park paths, gravel tracks and trails rather than remaining entirely on one surface. What Are Px Foam, Cr Foam And Xx Foam? Like many running shoe companies, Craft uses different cushioning compounds depending on what a shoe is designed to do. The different names can initially make the range appear more complicated than it really is. Px Foam is one of Craft's main cushioning materials and is used across several everyday and mixed terrain shoes. It is designed to provide high levels of energy return while remaining relatively lightweight, with Craft saying that it is lighter than traditional EVA foam. Cr Foam moves further towards responsive performance cushioning, while Cr Foam Pro incorporates PEBA to increase energy return and reduce weight further. It appears in faster shoes including the Nordlite Tempo and Nordlite Speed 2 as well as some of Craft's trail footwear. At the top of the performance range is Xx Foam, used in the Kype Pro. It incorporates Pebax and is designed specifically for lightweight racing performance rather than everyday mileage. What Is Craft Endurance Fit? Another feature appearing across much of Craft's current range is Craft Endurance Fit. Rather than simply making the entire shoe narrow or wide, Craft changes the shape through different parts of the foot. The design combines a relatively narrow heel cup with secure midfoot hold and more space towards the forefoot. The idea is to keep the rear and middle of the foot secure while allowing more natural movement around the toes. This doesn't mean every Craft running shoe will fit every runner in exactly the same way. However, the approach helps explain why some Craft shoes can feel secure around the heel without becoming particularly restrictive towards the front. Why Does Craft Work With Vittoria? One of the more unusual aspects of Craft running shoes is the company's collaboration with Italian bicycle tyre manufacturer Vittoria. Vittoria is best known for producing performance bicycle tyres, but Craft has used the company's knowledge of rubber compounds and tread patterns when developing outsoles for several running shoes. The Xplor range takes inspiration from Vittoria's gravel tyres, while the Pure Trail Pro uses an outsole developed for more demanding trail conditions. It may initially seem an unusual partnership, but there is some obvious crossover. Both running shoes and bicycle tyres need to balance traction, durability, weight and performance across different surfaces. The partnership has become particularly important to Craft's mixed terrain shoes and helps distinguish that part of the collection from more conventional road and trail footwear. What Is Heel Drop? Heel drop is the difference in height between the heel and forefoot of a running shoe. It can have a noticeable effect on how a shoe feels even when two models provide similar amounts of overall cushioning. There isn't one standard heel drop across the Craft range. The Endurance 3, for example, uses a 9mm drop, while several of the company's faster shoes use a 6mm drop and the Kype Pro uses an 8mm drop. A lower drop isn't automatically better, and changing dramatically from the type of shoe you normally wear can place different demands on your calves and Achilles tendons. Fit, comfort and how naturally you run in a shoe remain more important than selecting one purely because of its heel drop. Read more about maximalist and minimalist running shoes here. Does Craft Make Neutral Running Shoes? Most of Craft's current road running range is best considered neutral footwear, with models designed for everything from everyday training and longer runs to faster sessions and racing. The Endurance is one of the company's pinciple running shoes, while the Pacer provides another option for regular road running. Runners wanting something faster can move towards the Nordlite range, with the Kype Pro sitting at the specialist racing end. Neutral shoes are suitable for a wide range of runners and don't rely on the additional guidance systems traditionally associated with stability footwear. As with any running shoe, however, comfort and fit remain more important than the category written on the box. Does Craft Make Stability Running Shoes? Craft doesn't currently have the same extensive dedicated stability range offered by brands such as Asics, Brooks or New Balance. That doesn't mean its neutral shoes are necessarily unstable. Wider platforms, midsole geometry, upper construction and the way the foot sits within the shoe can all contribute to creating a stable running experience without using a traditional medial post. However, runners who know they prefer a dedicated stability model shouldn't assume that Craft has a direct equivalent to established stability shoes simply because one of its neutral models feels supportive. Many runners also pronate naturally without requiring a stability shoe, so choosing footwear purely because somebody has told you that you pronate isn't necessarily the best approach. Does Craft Make Carbon Plate Running Shoes? Carbon plated running shoes now form an important part of Craft's performance range. The Nordlite Speed 2 combines Cr Foam Pro cushioning with Craft's Ultra Carbon Plate and is designed for faster running and racing. The Kype Pro sits further towards the specialist supershoe end of the collection, combining Xx Foam containing Pebax with a carbon fibre plate. Not every fast Craft shoe contains a carbon plate. The Nordlite Tempo uses Cr Foam Pro to create a responsive performance shoe without relying on plated construction. Most recreational runners don't need to use a carbon plated shoe for all of their running. A conventional daily trainer will normally account for most weekly mileage, with a faster shoe reserved for selected sessions and races. Does Craft Make Trail Running Shoes? Trail and mixed terrain running are particularly important parts of the Craft range, with several shoes designed for different types of off road conditions. The Pure Trail series covers more dedicated trail running. The range includes different versions designed around varying requirements, including the standard Pure Trail, more protective options and the performance focused Pure Trail Pro. Craft also produces shoes designed to bridge the gap between road and trail. The Xplor range is particularly relevant here, with its Vittoria developed outsole designed for runners who regularly move between pavement, gravel and off road surfaces. Choosing between them depends heavily on where you actually run. Someone regularly tackling muddy, steep or technical trails needs something different from a runner whose routes mainly involve roads, parks, towpaths and firm gravel tracks. Craft Running Shoes Explained Craft Endurance 3 The Endurance 3 (pictured above) is one of Craft's main everyday training shoes and is designed for building mileage and longer road runs. Px Foam cushioning and a relatively versatile outsole make it suitable for regular training as well as some lighter off road surfaces. Craft Pacer 2 The Pacer 2 is a cushioned road running shoe designed for daily training, recovery running and faster sessions. It uses a softer version of Px Foam and offers a lighter, more responsive alternative within Craft's everyday road range. Craft Nordlite Tempo The Nordlite Tempo is a performance focused road shoe designed for faster training. It uses Cr Foam Pro containing PEBA but doesn't have a carbon plate, making it an option for runners wanting greater responsiveness without moving into plated footwear. Craft Nordlite Speed 2 The Nordlite Speed 2 is a carbon plated road running shoe designed for faster sessions and racing. It combines Cr Foam Pro with Craft's Ultra Carbon Plate and is intended for runners wanting more performance than a conventional daily trainer. Craft Kype Pro The Kype Pro is Craft's premium road racing shoe. It combines lightweight Xx Foam containing Pebax with a carbon fibre plate and Vittoria developed outsole, making it the most specialist road racing option in the current Craft range. Craft Xplor 2 The Xplor 2 is designed for runners who regularly move between road, gravel and trails. Its Vittoria developed outsole is one of its defining features and makes it particularly relevant to runners whose routes don't fit neatly into either a road or trail category. Craft Pure Trail Pro The Pure Trail Pro is a dedicated trail running shoe designed for more demanding off road conditions. It combines responsive cushioning with a Vittoria developed outsole and is aimed at runners wanting greater grip and performance away from the road. Read more about other shoe brands here. The Nordlite Speed 2 Are Craft Running Shoes Sustainable? Like many running shoe manufacturers, Craft is incorporating recycled and alternative materials into parts of its footwear range. Recycled polyester is used in the uppers of several current shoes, while recycled materials also appear in components such as laces and insoles. The company also highlights the manufacturing approach used for Px Foam. Craft says the foam is produced using a single natural foaming agent without chemical cross linking agents, with raw and finished materials capable of being reused during production. That doesn't make Craft running shoes environmentally neutral. Running footwear remains difficult to manufacture sustainably because each shoe combines multiple foams, rubbers, textiles, adhesives and other materials. It is therefore more accurate to say that Craft is introducing recycled materials and lower impact manufacturing approaches into parts of its footwear rather than describing the shoes themselves as sustainable. Are Craft Running Shoes Worth It? Craft is certainly worth considering if you're looking beyond the running shoe brands you already know. The current range is considerably more developed than the company's relatively modest profile in UK running footwear might suggest. There are genuine choices for everyday road running, faster training, racing and trail running, while the mixed terrain collection gives Craft something slightly different from many more conventional footwear ranges. The biggest challenge may simply be familiarity. Most runners already understand approximately what a Ghost, Gel Nimbus or Clifton is designed to do, whereas names such as Endurance, Nordlite, Kype and Xplor may initially mean very little. That shouldn't be a reason to dismiss the brand. The best running shoe isn't determined by how recognisable its logo is, but by whether it fits properly, feels comfortable and works for the type of running you intend to do. Frequently Asked Questions Are Craft Running Shoes Good For Beginners? Craft produces several shoes suitable for runners who are just starting, particularly everyday road models such as the Endurance and Pacer. Beginners don't need carbon plates, PEBA foams or specialist racing footwear simply because those technologies are available. A comfortable daily trainer that fits properly and suits your normal running is usually a much more sensible starting point. Who Makes Craft Running Shoes? Craft running shoes are made by Craft Sportswear, a Swedish sportswear company whose history dates back to the 1970s. The company originally became particularly well known for technical base layers and endurance sports clothing before developing a much broader running footwear range covering road, racing and trail shoes. Where Is Craft From? Craft is a Swedish company with its origins in Borås in western Sweden. Founder Anders Bengtsson began developing technical sportswear there during the 1970s. Its Scandinavian endurance background remains an important part of the brand, particularly through its long association with sports including cross country skiing, cycling and running. Does Craft Make Shoes For Marathon Running? Several Craft shoes can be used for marathon training and racing depending on what you want from your footwear. The Endurance 3 is designed for building mileage and longer training runs, while the Nordlite Tempo provides a faster non-plated option. Runners wanting a dedicated carbon plated race shoe can look towards the Nordlite Speed 2 or Kype Pro. You don't need a carbon plate to run a marathon. Comfort, fit and having a shoe that works well for you over longer distances remain more important than whether the shoe contains the latest racing technology. How Do Craft Running Shoes Fit? Many current Craft shoes use the company's Endurance Fit design, which combines a relatively narrow heel, secure midfoot and more spacious forefoot. That doesn't mean every Craft model will fit identically or that the range should automatically be considered wide fitting. Trying shoes on remains worthwhile, particularly if you have particularly wide or narrow feet. How Long Do Craft Running Shoes Last? There isn't a fixed mileage at which every pair of Craft running shoes needs replacing. How long they last depends on the particular shoe, your running style, body weight, the surfaces you run on and how frequently you use them. Rather than relying entirely on mileage, look for substantial outsole wear, damage to the upper and changes in how the cushioning feels. If a previously comfortable shoe begins to feel noticeably different during your runs, it may be approaching the end of its useful running life. Final Thoughts On Craft Running Shoes Craft may still be better known for technical running clothing than running shoes, but its footwear range has developed considerably. It now covers everyday road running, faster training, carbon plated racing, mixed terrain running and dedicated trail footwear. Understanding the collection becomes easier once you look beyond the unfamiliar model and technology names. Endurance and Pacer cover much of the everyday road running territory, Nordlite moves towards faster training and racing, Kype sits at the specialist performance end, while Xplor and Pure Trail show Craft's particular strength away from conventional road running. Features such as Craft Endurance Fit and the company's collaboration with Vittoria also give the range its own identity rather than simply copying what better known shoe brands are already doing. If you're considering Craft running shoes, start with the type of running you actually do and then concentrate on finding the model that fits comfortably and suits that purpose.

Huawei has become a much more serious name in running watches than many runners realise. The company may still be better known for smartphones and general smartwatches, but its latest wearables include advanced satellite positioning, detailed running metrics, structured training features, route navigation and increasingly sophisticated heart rate monitoring. The range now includes everything from lightweight Watch Fit models to premium outdoor watches, but runners should pay particular attention to the Huawei Watch GT Runner 2, Watch GT 6, Watch GT 6 Pro, Watch Fit 5 and Watch Fit 5 Pro. The GT Runner 2 is the clearest indication yet that Huawei wants to compete for runners specifically, with dedicated marathon training and race features rather than simply adding running as another workout mode. Huawei Running Watches Explained? The latest Huawei watches are genuinely capable running watches, with several models now offering features that go well beyond basic pace, distance and heart rate tracking. At the most straightforward level, Huawei watches record distance, pace, elapsed time, heart rate, cadence and your GPS route. More advanced models add information such as running power, Running Ability Index, training load, recovery information, route navigation and performance predictions. Satellite positioning has also become an important part of Huawei's running proposition. Several current models support multi-band and multi-system satellite positioning designed to improve location tracking, particularly when running around buildings, trees or other environments where GPS reception can be challenging. The range is therefore broad enough to cover a beginner wanting straightforward run tracking as well as a marathon runner interested in structured training and more detailed performance information. Huawei Watch GT Runner 2 Unlike Huawei's broader smartwatch models, the GT Runner 2 (pictured above) has been designed specifically around runners. It weighs approximately 34.5g without its strap and uses a lightweight titanium alloy case, making it considerably lighter than many traditional premium sports watches. Running is at the centre of the software as well. Huawei's Intelligent Marathon Mode combines event planning, structured training and race day guidance, allowing runners to build training around a target event rather than simply recording individual sessions. The watch provides metrics including Running Ability Index, running power, training intensity and lactate threshold information. It can also estimate potential race performance using previous training, running ability and other personal data. During a marathon, the watch can provide guidance based on pace or heart rate, show elapsed time and estimated finishing time, and indicate how closely you are following your intended target. This makes the GT Runner 2 considerably more interesting for serious road runners than a conventional smartwatch that simply records the final result. Satellite positioning is another major focus. Huawei has developed a new antenna system specifically to improve tracking of pace, distance and routes, while battery life is rated at up to 32 hours in outdoor workout mode. Huawei also quotes up to seven days under typical everyday use and 14 days under lighter use. For runners training for 5K through to marathon distance, the GT Runner 2 is now the standout Huawei model. Huawei Watch GT 6 The Huawei Watch GT 6 remains a strong alternative for runners who want running features combined with a more traditional everyday smartwatch design. It is available in 46mm and 41mm versions, making it easier to choose a size that suits your wrist. The larger model offers the stronger battery performance, with Huawei quoting up to 21 days under lighter use, around 12 days under typical conditions and up to 40 hours in outdoor sport mode. The GT 6 includes advanced satellite positioning and supports more than 100 sports modes, including road and trail running. Running information goes beyond basic pace and distance, with features including Running Ability Index and running form information available on compatible workouts. Navigation is another strength. Routes can be used during outdoor activities, making the watch useful for runners exploring unfamiliar areas as well as those who primarily follow established road routes. The GT 6 is therefore the better choice for somebody wanting a versatile smartwatch that is also very capable for running. If running itself is the overwhelming priority, however, the dedicated features and lighter construction of the GT Runner 2 now make that the more obvious option. Huawei Watch GT 6 Pro The Watch GT 6 Pro develops the same basic platform with more premium materials and additional outdoor and health features. It uses a titanium case and sapphire glass, with a 1.47-inch amoled display. At approximately 54.7g without the strap, it is noticeably heavier than the GT Runner 2, although that remains reasonable for a premium outdoor watch. The Pro retains Huawei's advanced satellite positioning and supports running, trail running and a wide range of other sports. It also adds features aimed at people who combine running with hiking, cycling, golf, diving and other outdoor activities. Battery performance is particularly strong. Huawei quotes up to 21 days under lighter use and around 12 days under typical use, with up to 40 hours available in outdoor sport mode. For runners, however, the important question is whether you actually need the additional materials and outdoor capabilities. The GT 6 Pro is a highly capable running watch, but somebody buying primarily for road running or marathon training may get more relevant features from the much lighter GT Runner 2. The Huawei Watch GT 6 Pro Huawei Watch Fit 5 The Watch Fit 5 takes a very different approach. Rather than resembling a conventional round sports watch, it uses a slim rectangular design intended to be worn throughout the day as well as during exercise. Despite that lifestyle appearance, the Fit 5 has become surprisingly capable for running. It supports outdoor running with Huawei's Sunflower Positioning System and records information including pace, distance, route and heart rate. Running power has also been added, providing another way of assessing running intensity alongside pace and heart rate. The watch can display more detailed running information after a workout and feeds the recorded data into Huawei's wider training and recovery system. The Fit 5 remains extremely light and is therefore particularly comfortable for runners who dislike wearing a bulky sports watch. Huawei quotes up to ten days of battery life under lighter use, around seven days under typical use and approximately four days with the always-on display enabled. This combination makes the Watch Fit 5 particularly attractive for beginners and recreational runners. It provides considerably more running technology than its appearance might suggest without requiring the size or weight of a conventional sports watch. Huawei Watch Fit 5 Pro The Watch Fit 5 Pro builds on the lightweight Fit concept with more premium construction and additional sports features. It uses sapphire glass and a titanium bezel while retaining the slim rectangular format. The Pro is therefore aimed at people who like the lighter Fit design but want something closer to a premium sports watch. For runners, its combination of advanced positioning, heart rate monitoring and detailed workout analysis makes it suitable for regular road running as well as broader outdoor use. Huawei also supports trail running and navigation features on the Pro, giving it more flexibility for runners who regularly leave the road. The Fit 5 Pro is an interesting middle ground in Huawei's range. It offers more specialist capabilities than the standard Fit 5 while remaining considerably lighter and less imposing than the GT 6 Pro. For somebody wanting a lightweight watch for running, everyday wear and occasional trail use, it could be one of the strongest options in the range. What About The Huawei Watch 5? The Huawei Watch 5 can certainly be used for running, but running is only one part of what the device is designed to do. It is a premium smartwatch built around health monitoring, connectivity and everyday smart features as well as sport. It includes dual-band, multi-system satellite positioning and an extensive selection of exercise modes, so it is perfectly capable of recording regular running. Its priorities are nevertheless broader than those of the GT Runner 2. Features such as eSIM connectivity, Huawei's X-TAP health sensor system and extensive health monitoring are central to the Watch 5 proposition. Battery life also depends on the operating mode being used. Huawei quotes around 4.5 days of typical use for the 46mm version in Standard mode and around three days for the 42mm version, with substantially longer battery life possible through Battery Saver mode. For somebody wanting a premium smartwatch that also handles running well, the Watch 5 makes sense. A runner primarily interested in training and racing is likely to find the GT Runner 2 or GT 6 more suitable. What About The Huawei Watch Ultimate 2? The Watch Ultimate 2 sits at the opposite end of Huawei's range and is designed primarily as a premium adventure and outdoor watch. It combines extensive health monitoring with specialist features for activities including diving and outdoor exploration. Running and trail running are supported, along with advanced satellite positioning and navigation. The drawback for a road runner is simply that much of the watch's capability is unnecessary. The Ultimate 2 is substantially larger and heavier than Huawei's dedicated running models and includes specialist functions that add little to everyday marathon or 10K training. It makes sense for somebody combining running with demanding outdoor activities, but buying Huawei's most expensive or rugged watch does not automatically result in a better running experience. Running Metrics Huawei has expanded the amount of information its watches provide to runners considerably. Running Ability Index, or RAI, is one of the central metrics. Huawei uses information including pace and heart rate to produce an overall assessment of running ability, giving runners a way of following changes in performance over time. Several models also provide running power, which estimates the effort required to maintain your current running intensity. This can be useful when pace alone is misleading, such as when running uphill, into strong winds or over more demanding terrain. The GT Runner 2 goes further by including lactate threshold information, training intensity and race-performance predictions. That makes it the most complete running device in Huawei's current range. Metrics should still be viewed as estimates rather than absolute measurements. Their real value comes from following trends across weeks and months rather than becoming concerned about small changes after an individual run. Marathon Training Marathon training is an area where the GT Runner 2 clearly separates itself from the rest of Huawei's range. Its Intelligent Marathon Mode can create customised training around a planned event, taking account of the runner's current ability, target and race date. Training can then adapt as the programme progresses rather than simply following a fixed schedule regardless of performance. Race day guidance continues the process. The watch can track progress against a target, display estimated finishing time and provide information designed to help runners judge whether they are maintaining the required pace. This is a significant development for Huawei because it moves the watch from simply analysing training to actively helping organise it. For somebody preparing for a first marathon or attempting to improve a previous time, that can be considerably more useful than collecting ever larger quantities of post-run data. GPS And Running Accuracy Accurate satellite positioning is essential because errors in location can affect distance, pace and the shape of the recorded route. Huawei has invested heavily in this area. Current running-focused watches combine multiple satellite systems with multi-band reception and redesigned antenna systems intended to maintain a stronger signal in difficult environments. The GT Runner 2 places particular emphasis on positioning, using what Huawei describes as a 3D floating antenna design. The intention is to improve the accuracy of pace, distance and route tracking while keeping the watch lightweight. No GPS watch will produce a perfect track in every situation. Tall buildings, dense tree cover, tunnels and steep terrain can all interfere with satellite reception, while software algorithms also affect how the final route is calculated. For most runners, however, Huawei's current positioning hardware is now sophisticated enough that GPS should no longer be viewed as an obvious weakness of the range. Heart Rate Monitoring Current Huawei watches use the company's TruSense system to collect heart rate and other physiological information from the wrist. Heart rate can be monitored throughout a run and used alongside pace to judge workout intensity. It also feeds into several of Huawei's broader training metrics and recovery information. As with every optical wrist sensor, readings can occasionally be affected by movement, cold weather, skin contact and how tightly the watch is worn. A wrist-based sensor should therefore not be treated as perfectly accurate in every situation. For normal easy runs, long runs and steady training, however, the built-in monitoring should provide enough information for most runners. Those who train very precisely by heart rate may still prefer an external heart rate sensor where compatibility allows. Battery Life Battery life is one of Huawei's strongest characteristics. The GT Runner 2 provides up to 32 hours in outdoor workout mode, which is far beyond what most runners will need even for a marathon or ultramarathon. Under everyday conditions Huawei rates it at approximately seven days of typical use and up to 14 days under lighter use. The 46mm GT 6 and GT 6 Pro can stretch to around 21 days under Huawei's lighter-use testing, with around 12 days quoted under typical conditions. Both can provide up to 40 hours in outdoor sport mode. The Fit 5 offers up to ten days under lighter use and around seven days under typical conditions, which remains very good for such a slim smartwatch. Manufacturer figures should always be treated as guides rather than guarantees. GPS workouts, screen brightness, always-on displays, notifications and continuous monitoring will all affect how frequently a watch needs charging. Even allowing for that, runners who dislike charging a watch every day should find Huawei particularly attractive. Huawei Health Huawei Health is the companion app used to set up Huawei watches, synchronise workouts and review fitness and health information. After a run, information from the watch is transferred to Huawei Health, where runners can examine workout records and longer-term trends. The app is also involved in managing training plans, routes, device settings and many of Huawei's health and recovery features. Huawei watches work with compatible Android phones and iPhones, although some functions differ according to the phone being used. Anyone considering a particular watch because of one specific smart or connectivity feature should therefore check compatibility first. Read more about Huawei Health here. Limitations Of Huawei Running Watches Huawei's hardware has improved rapidly, but there are still compromises that runners should understand. The wider third party watch app ecosystem is more limited than on some mainstream smartwatch platforms. Huawei does provide access to third party applications through Watch AppGallery on compatible devices, but runners expecting an enormous range of independent watch apps should check whether the particular services they use are supported. There can also be feature differences between Android and iPhone connections. The GT Runner 2, for example, can be paired with both, but certain functions such as music management are restricted when the watch is connected to an iPhone. The range itself has also become large enough to be confusing. Several Huawei watches can perform many of the same running functions, so paying more does not necessarily produce a better running watch. Choosing according to the type of running you actually do is more sensible than simply buying the most expensive model. Are Huawei Running Watches Worth Considering? Huawei running watches explained simply come down to choosing the right model for the type of running you do. The company now offers strong satellite positioning, capable wrist-based heart rate monitoring, extensive training information and excellent battery life across several different price and design categories. More importantly, the introduction of the GT Runner 2 means Huawei now has a watch built specifically around runners rather than relying entirely on general purpose smartwatches. Intelligent marathon training, Running Ability Index, running power, performance predictions and race-day guidance make it particularly relevant to runners preparing for longer events. The right model still depends on what you need. The GT Runner 2 is the obvious choice when running performance comes first, the GT 6 balances running with everyday use, and the lightweight Fit 5 range provides a strong option for runners who do not want a large sports watch. Huawei may once have been an unusual choice for a runner, but that is becoming increasingly difficult to argue. Its latest watches now deserve serious consideration whenever somebody is choosing a new running watch.

Huawei has developed an increasingly sophisticated range of running watches, but the watch itself is only part of the experience. Behind Huawei's wearables sits Huawei Health, the app used to connect your watch, examine your running data, manage training and bring together information about your wider health and activity. For runners, Huawei Health has become much more than somewhere to look at yesterday's distance and pace. Depending on the watch you use, the ecosystem can provide detailed workout information, Running Ability Index, training load, recovery information, predicted race times, running plans, structured workouts and routes. That makes understanding the app particularly important if you are considering a Huawei running watch. The hardware records much of the information during your training, but Huawei Health provides the larger platform through which that information can be reviewed and managed. Huawei Health Explained Huawei Health is Huawei's main health, fitness and wearable management app. It works with Huawei watches, bands and other compatible devices and acts as the central location for much of the information they collect. For runners, activities recorded on a compatible Huawei watch can be synchronised with the app and examined on the larger screen of your phone. Depending on the device and type of workout, this can include distance, duration, pace, heart rate and your GPS route alongside more detailed training information. The app is not designed solely for runners. Huawei Health covers a wide range of sports as well as everyday activity, sleep and other health information, so running forms one part of a much broader health and fitness platform. Read more about Huawei's running watches here. Using Huawei Health For Running When a run recorded on a compatible Huawei watch is synchronised with Huawei Health, the app provides a more detailed view of the workout. The information available varies according to the workout mode and the capabilities of the particular wearable being used. Huawei also allows workouts to be started through the Huawei Health app when a compatible watch is connected. For example, you can select Outdoor run within the Exercise section of Huawei Health and start the session there, with workout information displayed through both the app and watch on supported devices. For most runners wearing a Huawei GPS watch, however, starting the activity from the wrist will often be the most convenient approach. Huawei Health then becomes particularly useful after the session when you want to examine what happened and look at the information in greater detail. Understanding Your Running Data Huawei provides considerably more running information on compatible devices than basic time, distance and pace. Its Workout Status features can include Running Ability Index, training load, training index, recovery, VO2 max and predicted race times. Running Ability Index, usually shortened to RAI, is Huawei's assessment of running endurance and technical efficiency. Huawei uses running performance information to calculate the index, which can then contribute to performance predictions and pace zones. Huawei states that RAI is only generated in certain circumstances. The workout needs to meet particular duration and heart rate requirements, so runners should not expect every short or easy activity to produce a new RAI measurement. Training load looks at the amount of training accumulated over the previous seven days alongside fitness status, while recovery estimates how long it may take the body to recover from training stress. Training index considers longer-term changes in fitness and fatigue, and predicted times use RAI to estimate potential performances over different running distances. These measurements can provide useful context, but runners should avoid treating them as absolute instructions. They are calculated estimates based on information collected by the device, and trends over time are generally more useful than becoming concerned about an individual number after one workout. Running Ability Index Running Ability Index deserves particular attention because it is one of Huawei's more specifically running focused measurements. Huawei describes RAI as a comprehensive index reflecting a runner's endurance and technical efficiency, with a higher figure generally associated with stronger running performance. On compatible devices, RAI can be viewed through Workout Status on the watch. It can also be found in Huawei Health by going to Me, My data and then Running Ability Index, allowing runners to review their current score and assessment from their phone. Huawei also uses RAI as part of its performance prediction system. This can provide estimated performances over different running distances, although actual race results will obviously depend on factors including training, course, weather, pacing and what happens on the day. Like VO2 max and other watch-generated performance measurements, RAI is best used to monitor your own development. Comparing changes in your score across a consistent period of training is likely to be more informative than treating one individual reading as a definitive assessment of your ability. Running Plans In Huawei Health Huawei Health can create running plans designed around a runner's goals and training schedule. The plan is created through the Exercise section of Huawei Health and can then be synchronised with a compatible wearable. Huawei says subsequent training content and difficulty can be adjusted according to training status and feedback. Training days and reminders can also be changed within the plan settings, and Huawei provides an option to synchronise the schedule with a calendar. Once a plan has been transferred to a compatible watch, sessions can be viewed and started from the wearable. This allows the watch and app to work together rather than requiring runners to remember the details of every scheduled workout. Compatibility is important because not every Huawei wearable supports exactly the same training functionality. Runners buying a watch specifically because they want to follow Huawei's running plans should check support for that particular model. Running Courses And Custom Workouts Huawei also provides running courses that can guide runners through specific sessions. Compatible watches include preset running courses, while custom running courses can be created through Huawei Health. Within Huawei Health, runners can build a custom course using rounds and movements to create a structured session. The course can then be started from the app or, on supported products, synchronised to the watch and followed from the wrist. This makes it possible to use Huawei Health for more than recording what has already happened. Runners can create sessions in advance and use the watch to guide them through the different stages of the workout. Huawei specifically notes that synchronising custom courses to a wearable is only available on certain products. The option appearing within Huawei Health should therefore not be taken as confirmation that every Huawei watch can receive and run the workout. Training Load And Recovery Training load is designed to provide an indication of the amount of training stress accumulated over a period of time. Huawei bases its training load information on workout volume over the previous seven days together with fitness information collected by the ecosystem. Recovery provides an estimate of how long it may take the body to recover fully from the fatigue created by training. Huawei can also use recovery information to provide training suggestions relating to the intensity of subsequent exercise. These measurements can be useful because one of the common mistakes runners make is looking at individual workouts without considering the cumulative effect of several sessions. A hard interval session may be perfectly manageable in isolation but considerably more demanding when it follows several days of substantial training. The numbers should still be considered alongside how you actually feel. An app cannot know everything about illness, developing injuries, work stress or other factors affecting your ability to train, so a favourable recovery assessment should never override obvious signs that you need additional rest. VO2 Max And Predicted Times Compatible Huawei watches can estimate VO2 max, which represents the maximum amount of oxygen your body can use during intense exercise. Huawei uses this as one of its indicators of aerobic fitness. As with VO2 max estimates produced by other consumer wearables, the figure should not be confused with a laboratory measurement. Its greatest value for many runners will be following the direction of travel over a consistent period rather than concentrating on whether one individual estimate is precisely correct. Huawei also provides predicted running times based on Running Ability Index. These are intended to indicate potential performance over different distances rather than guarantee what you will achieve in a race. Actual performance is affected by training, pacing, terrain, weather, nutrition and many other variables. Predicted times can therefore be interesting indicators of progress, but they should not determine your race expectations on their own. A novel approach to running routes! Routes And Navigation Huawei Health can be used to manage routes for outdoor running, walking and cycling. Routes from completed outdoor workouts can be saved within the app and exported, while compatible route files received from elsewhere can also be imported into Huawei Health. A saved or imported route can then be sent from Huawei Health to a compatible wearable. On supported watches, the route can be selected within the outdoor workout settings and used for navigation. This can be useful for runners exploring unfamiliar areas or planning a particular training route. It also means a route does not necessarily have to originate from a workout you have personally completed before it can be added to Huawei Health. The navigation experience itself depends on the watch. Runners who specifically want mapping and route navigation should therefore check the capabilities of the wearable as well as the route functions available within Huawei Health. Huawei Health also includes a Creative Route feature that allows you to turn the GPS track from an outdoor workout into a more visual design for sharing. Runners can use the route they have recorded to create personalised route artwork, adding a more creative element to the usual post run map and making particularly interesting or deliberately planned GPS routes easier to share. Heart Rate And Health Information Huawei Health brings running information together with a much broader collection of health and activity data collected by compatible devices. Depending on the wearable, this can include heart rate, sleep, everyday activity and other health measurements. This broader information can provide useful context around running because training does not happen in isolation. Sleep, recovery and activity away from running can all influence how you feel when you start your next session. Huawei makes clear that its Health app is not medical device software and that health measurements and results provided through the ecosystem are intended for reference rather than medical diagnosis or treatment. Runners should therefore treat health information appropriately rather than interpreting watch or app data as a substitute for medical assessment. Activity Rings And Everyday Fitness Huawei Health uses Activity Rings to provide a visual representation of everyday movement. The system incorporates Move, Exercise and Stand to encourage activity across the day rather than concentrating exclusively on formal workouts. For runners, these measurements sit alongside rather than replace detailed training information. Someone can complete a substantial run in the morning but still spend most of the rest of the day sitting down, so everyday activity provides a different perspective from workout statistics. This reflects the broader purpose of Huawei Health. It is designed as a general health and fitness platform rather than simply a running log, bringing formal exercise and everyday activity into the same ecosystem. Huawei Health+ Huawei also offers Huawei Health+, an optional subscription service within the wider Huawei Health ecosystem. Its availability and individual features can vary according to device, software version and region. Health+ provides additional health and fitness content, but it should not be confused with the basic Huawei Health app required to connect and manage compatible Huawei wearables. You do not need a Health+ subscription simply to record runs with a compatible Huawei watch and review normal workout information through Huawei Health. For runners, whether the subscription provides worthwhile additional value will depend on how much of the wider fitness and wellbeing content they intend to use. It should therefore be considered an optional extension of the ecosystem rather than an essential part of owning a Huawei running watch. Does Huawei Health Work With Android? Huawei Health works with compatible Android phones and is not restricted to Huawei smartphones. Huawei currently states that the latest version requires EMUI 12.0 or Android 8.0 or later. The installation process can be less familiar to Android users accustomed to obtaining every application through Google Play. Huawei provides the current Huawei Health app through its own official download channels, while Huawei developed apps on third party Android phones can also require HMS Core to provide the underlying Huawei services they need. Huawei AppGallery can be installed on most Android-based phones and can be used to install or update Huawei services where required. Huawei also provides a direct Huawei Health download route through its website and QR codes supplied with compatible wearables. This does not prevent someone with a Samsung, Google or another compatible Android phone from using Huawei Health. It does mean that setting up the Huawei ecosystem on a non Huawei Android device can involve a few additional steps. Does Huawei Health Work With An iPhone? Huawei Health is also available for iPhone. Huawei currently specifies iOS 13.0 or later for the latest version, with updates handled through Apple's App Store. Many of the fundamental health, fitness and running functions can therefore be used by runners who have an iPhone rather than an Android device. The exact features available can still depend on the Huawei watch being connected and the phone platform being used. Huawei's own compatibility information shows that some wearable functions differ between Android and iOS. Anyone considering a Huawei watch because of a particular feature should therefore check the compatibility information for that specific watch rather than assuming every function operates identically on both platforms. Huawei also notes that Huawei Health+ support on iPhone requires the Huawei Health: Europe version of the app. This is another example of why regional and platform differences are worth checking when a particular service is important to you. Managing Your Huawei Watch Huawei Health also acts as the management centre for compatible Huawei wearables. Pairing the watch with the app allows the phone and wearable to exchange fitness information and provides access to supported device settings and services. The precise options available depend on the watch and phone being used. This is particularly important with Huawei because its wearable range covers everything from relatively simple fitness bands to much more sophisticated watches with apps, navigation and advanced training features. For runners, Huawei Health should therefore be considered part of the watch rather than an optional extra. Choosing a running watch also means choosing the software ecosystem through which much of its data and functionality will be managed. Synchronising Your Running Data Huawei Health can synchronise fitness and health information between compatible devices and the app. Huawei also provides cloud synchronisation options for personal information, fitness data and health data when the relevant settings are enabled. Manual synchronisation is available if required. This can be particularly useful before changing phones, reinstalling Huawei Health or troubleshooting a problem with the app. Huawei specifically advises users experiencing certain app problems to ensure their information has been synchronised before uninstalling and reinstalling Huawei Health. Taking a moment to check synchronisation before making significant changes to the app is therefore sensible if you have training history you want to preserve. Is Huawei Health Good For Runners? Huawei Health has developed into a substantial fitness platform rather than simply being an app required to connect a Huawei watch. For runners, it provides the link between individual workouts, Running Ability Index, training load, recovery, predicted times, running plans, custom courses, routes and the wider health information collected by compatible Huawei devices. The amount of functionality available does depend on the wearable. A runner using one of Huawei's more advanced sports watches will see a considerably richer collection of training features than somebody using a simpler fitness device, so it is important to consider the app and watch together. Beginners do not need to use every measurement Huawei Health provides. Pace, distance, heart rate and consistent training may initially be far more useful than analysing every performance score, while the more sophisticated information can become relevant as training develops. Our Huawei Health explained guide shows that Huawei Health for runners offers considerably more than basic workout storage, combining running data, Running Ability Index, training plans, structured workouts, recovery information and routes within Huawei's wider health and fitness ecosystem.

Google Pixel Watch has developed significantly since the first model appeared in 2022. Originally positioned primarily as Google's flagship smartwatch, the range has gradually gained much more sophisticated fitness and running features through the integration of Google's Wear OS platform, Fitbit technology and the wider Google Health ecosystem. That development has made the latest Pixel Watches considerably more interesting for runners. Pixel Watch 3 introduced a much stronger collection of running tools, including custom workouts and advanced running form metrics, while Pixel Watch 4 has continued that progression with improved GPS technology and further hardware developments. Pixel Watch is still very different from a dedicated sports watch. Its strengths include running, health tracking, apps, maps, music and everyday smartwatch functionality in a single device, while shorter battery life remains an important consideration. For Android users looking for one watch to cover both running and everyday life, however, Pixel Watch has become a genuine running option. Google Pixel Watches Explained Google launched the original Pixel Watch in 2022 following its acquisition of Fitbit. Rather than creating a completely separate fitness ecosystem, Google has increasingly brought its smartwatch technology, Fitbit's health and fitness expertise and its wider health platform together. That relationship is central to understanding Pixel Watch. Wear OS provides the wider smartwatch experience, including Google Maps, Wallet and other apps, while Google's health and fitness technology provides much of the activity, training, sleep and recovery functionality. For runners, the most relevant models are Pixel Watch 3 and Pixel Watch 4. The earlier watches can record running and provide useful fitness information, but the third generation marked an important step forward with features designed much more specifically around structured running and training. Are Google Pixel Watches Good For Running? For most recreational runners, the latest Pixel Watches provide considerably more information than simply distance, time and pace. Running features include built in GPS, wrist-based heart rate monitoring, pace, distance, splits, heart rate zones and cadence. Pixel Watch 3 and Pixel Watch 4 add custom running workouts and advanced running form measurements including stride length, ground contact time, vertical oscillation and vertical ratio. Google also combines your activities with wider training and recovery information. Features such as Cardio Load and Readiness can help provide a broader picture of how much training you have completed and how recovered you may be before the next session. The important point is that Pixel Watch should no longer be dismissed as an everyday smartwatch that happens to record runs. Its running capabilities have become much more sophisticated, although runners who prioritise very long battery life, extensive physical controls or specialist outdoor features may still be better served by a dedicated sports watch. GPS And Running Accuracy GPS is one of the most important parts of any running watch because it is used to calculate your route, distance and pace. The technology has developed considerably across the Pixel Watch generations. Pixel Watch 4 uses dual-frequency satellite positioning, including L1 and L5 GPS frequencies. This type of positioning can be particularly useful in more difficult environments where satellite signals can be obstructed or reflected, including built-up city centres and areas with significant tree cover. For runners, this is one of the most important improvements in the latest generation. More sophisticated positioning is designed to improve location tracking in circumstances where conventional GPS can struggle. That does not mean every runner needs the latest GPS technology. Someone predominantly running on open roads and paths may be perfectly well served by an earlier Pixel Watch. Neither should any GPS watch be expected to reproduce an officially measured race distance perfectly, as the route you actually run and satellite conditions can both affect the final measurement. Heart Rate And Training Data Pixel Watch uses optical sensors on the back of the watch to estimate heart rate from your wrist. This allows runners to monitor effort during training and examine heart rate information after a workout. The newer watches also provide advanced running metrics including cadence, stride length, ground contact time, vertical oscillation and vertical ratio. These can provide additional information about how your running changes during different sessions and intensities. Runners should be careful about trying to achieve supposedly perfect numbers. There is no single cadence, stride length or amount of vertical movement that every runner should attempt to reproduce. Looking at changes in your own measurements over time is generally more useful than comparing them directly with another runner. The same applies to watch-generated fitness and recovery information. These measurements can be useful for identifying trends, but they remain estimates and should be considered alongside how you actually feel and how your training is progressing. Understanding The Google Pixel Watch Range The Pixel Watch range is considerably easier to understand than the extensive ranges offered by some running watch manufacturers. Google releases successive generations rather than maintaining numerous different watch families for different types of runner. The current Pixel Watch 4 is available in 41mm and 45mm sizes, with Wi-Fi and LTE versions. Pixel Watch 3 was also produced in 41mm and 45mm versions and remains particularly relevant to runners because it introduced many of the more advanced training features found in the current generation. The original Pixel Watch and Pixel Watch 2 remain capable of recording runs and monitoring everyday activity, but runners specifically buying a Pixel Watch for training should generally concentrate on the third and fourth generations. Google Pixel Watch 4 Pixel Watch 4 (pictured above) is Google's current flagship smartwatch and its most capable option for runners. It is available in 41mm and 45mm sizes, allowing runners to choose between a more compact watch and a larger model with a bigger display and battery. Running functionality includes custom workouts and advanced form metrics, while dual-frequency GPS is one of the most significant developments for runners. Google has also continued developing the wider training and recovery experience around features such as Cardio Load and Readiness. The 45mm version provides the stronger quoted battery performance, with Google stating up to 40 hours with the always-on display enabled and up to 72 hours using Battery Saver. The smaller 41mm version is rated at up to 30 hours with the always-on display and up to 48 hours in Battery Saver. For someone buying a new Pixel Watch primarily for running, Pixel Watch 4 is the obvious starting point. The decision between the two sizes is likely to depend more on wrist size, display preference and battery requirements than differences in running functionality. Google Pixel Watch 3 Pixel Watch 3 was an important generation for runners because Google substantially increased the amount of running-specific functionality available from the watch. Its running features include custom workouts and advanced running form metrics such as cadence, stride length, ground contact time, vertical oscillation and vertical ratio. This made the watch considerably more useful for runners following structured training rather than simply recording activities. The watch was produced in 41mm and 45mm versions, and its training capabilities mean it remains relevant even though it has been replaced by Pixel Watch 4. If available for substantially less than the latest generation, Pixel Watch 3 could therefore make sense for runners who want Google's advanced training features without necessarily needing the latest GPS and hardware improvements. Google Pixel Watch 2 Pixel Watch 2 represented an improvement over the original watch, with developments to its health, fitness and heart rate tracking. It can record GPS running and provides the fundamental measurements recreational runners need, but it predates the stronger running emphasis introduced with Pixel Watch 3. That makes it harder to recommend specifically as a running watch unless it is available at a particularly attractive price. Someone buying primarily for running will gain a more developed training experience by moving to one of the later generations. Original Google Pixel Watch The first Pixel Watch established Google's smartwatch design and its close relationship with Fitbit. It can still record running and everyday activity, but its capabilities reflect the earlier stage of Google's development in the running watch market. For someone who already owns one, there is no reason it cannot continue to record straightforward runs. Buying one specifically for running is more difficult to justify now that the later generations provide considerably more sophisticated training functionality. The difference between the original Pixel Watch and the latest models demonstrates how quickly Google has developed the running side of the platform. Which Google Pixel Watch Is Best For Runners? For most runners buying new, Pixel Watch 4 is the obvious choice. It provides Google's latest running functionality together with dual-frequency GPS and the most developed version of the Pixel Watch hardware. Pixel Watch 3 is the more interesting alternative if it can be found at a significantly lower price. It already provides the advanced running metrics and custom workout functionality that made Pixel Watch much more relevant to runners. Pixel Watch 2 and the original Pixel Watch can still record everyday runs, but buying an older generation purely to save money needs to be balanced against the improvements made to the running experience since Pixel Watch 3. For runners deciding between the two current sizes, the 41mm watch offers the smaller and lighter option, while the 45mm version provides a larger display and stronger quoted battery performance. Pixel Watch 3 Battery Life Battery life is one of the areas where Pixel Watch differs most significantly from many dedicated running watches. Google quotes up to 30 hours of general use with the always-on display enabled for the 41mm Pixel Watch 4, increasing to up to 40 hours on the 45mm model. Battery Saver can extend those figures to up to 48 and 72 hours respectively. These are general usage figures rather than continuous GPS recording times. Recording runs, using GPS, displaying maps, playing music and using other connected features can increase battery consumption. For runners training for a 5K, 10K, half marathon or marathon, this is unlikely to prevent the watch being useful, although regular charging will be part of ownership. Battery life becomes a much more important consideration for ultramarathons, very long trail events and multi-day adventures, where dedicated endurance watches can offer a considerable advantage. Google Health, Fitbit And The Pixel Watch Fitbit technology has played an important role in the development of Pixel Watch since Google acquired the company. Google is now increasingly bringing its health and fitness experience into the wider Google Health ecosystem, while Fitbit technology and services continue to form part of the Pixel Watch experience. For runners, the important point is how the information works together. Activities recorded on the watch can be considered alongside broader information about activity, sleep, heart rate and recovery rather than treating each run as an isolated workout. Cardio Load looks at cardiovascular strain created by activity, while Readiness uses information including sleep, resting heart rate and heart rate variability to help provide an indication of how prepared your body may be for exercise. This broader approach can be particularly useful for runners who want their watch to monitor everyday health as well as training. As with any algorithm-generated score, runners should use this information as guidance rather than allowing the watch to make every training decision. A readiness or training score cannot know everything about how you feel, whether you are developing an injury or what else is happening in your life. Read more about Google Health here and Fitbit watches here. Custom Running Workouts Pixel Watch 3 and Pixel Watch 4 allow runners to create custom running workouts rather than simply starting a run and recording what happens. Sessions can include different stages such as warm-ups, intervals and cool-downs, with targets based around measurements such as pace and heart rate. This makes the watch much more useful for runners following a structured training programme. A runner completing interval training can therefore set the workout in advance and use the watch to guide them through the different sections rather than trying to remember every repetition. This is one of the features that has moved Pixel Watch beyond straightforward activity tracking and into territory normally associated with more specialist running watches. Maps And Navigation Google Maps is one of the advantages Pixel Watch gains from being part of Google's wider ecosystem. Maps and navigation can be accessed from the wrist, with offline map support available on compatible watches. For runners, this can be useful when exploring an unfamiliar town or city, particularly when travelling. Having Google Maps available on your wrist can reduce the need to repeatedly take out your phone to check where you are going. The approach is different from the specialist route and outdoor navigation systems available on some dedicated sports watches. Trail runners and people navigating remote areas should therefore consider the type of mapping they actually require rather than assuming all watch navigation systems provide the same functionality. Can You Use Strava With A Google Pixel Watch? Pixel Watch users can connect their fitness ecosystem with Strava, allowing supported activities recorded using the watch to be shared with a Strava account. This is important for runners who already have an established training history and social network on Strava. Choosing a Pixel Watch does not mean that every run needs to remain within Google's own ecosystem. As with any third-party connection, runners who depend on a particular training platform should check that the data and features they require are supported rather than assuming every metric recorded by the watch will transfer between services. Read more about Strava here. Can You Use Google Pixel Watch With An iPhone? Pixel Watch is designed for Android and does not support pairing with an iPhone. Pixel Watch 4 requires a compatible Android phone running Android 11 or newer. That is an important consideration because several dedicated running watch brands support both Android and iOS. An iPhone user should therefore not buy a Pixel Watch expecting to use it in the same way. For Android users, particularly those already using Google's wider ecosystem, the integration between phone, watch, health information and Google's services is one of the main attractions. Are Google Pixel Watches A Good Option For Runners? Google Pixel Watch has changed considerably since the original model. What began primarily as a smartwatch with Fitbit fitness technology has developed into a much more capable running device. Pixel Watch 3 significantly strengthened the running proposition, while Pixel Watch 4 builds on that foundation with dual-frequency GPS and Google's latest hardware. Structured workouts, detailed running metrics, training and recovery information and Google Maps mean there is now considerably more here for runners than basic activity tracking. The biggest compromise remains battery life. Runners accustomed to charging a dedicated sports watch only occasionally will find Pixel Watch requires considerably more attention, while ultra and adventure runners may need substantially greater GPS endurance. For road runners training for everyday distances from 5K through to the marathon, however, the feature set is now surprisingly comprehensive. The combination of running metrics, structured workouts, Google Health and Fitbit technology, Google Maps and everyday smartwatch features gives Pixel Watch a distinctive position. Our Google Pixel watches explained guide shows that Pixel Watch for running has developed into a genuine alternative for Android users who want advanced running features, training and recovery information and Google's wider smartwatch ecosystem in a single device.

A workplace challenge can turn your charity fundraising into something your colleagues can actively take part in rather than simply support with a donation. Instead of asking people to sponsor your running challenge from the sidelines, you can give them a challenge of their own and use it to raise additional money for your charity. It could be a walking or running challenge, a collective distance target, a competition between departments or something completely unrelated to exercise. The best workplace challenges are simple enough for plenty of people to join, easy to follow and designed around the people you actually work with. Decide What Your Workplace Challenge For Charity Will Be Start with something that suits your colleagues and your workplace. A step or distance challenge is an obvious option because people can participate wherever they are, but there are plenty of other possibilities if an active challenge is unlikely to appeal to your team. You could challenge colleagues to collectively walk or run a particular distance, see which department can record the most steps or create teams that compete against each other over a week or a month. Another option is to choose a target connected with your own running event, such as challenging the workplace to collectively cover the distance of your marathon several times over. Keep the idea straightforward. If you need several paragraphs to explain how somebody participates or how the winner is decided, the challenge is probably too complicated. Give The Challenge A Clear Target A good workplace challenge needs something everyone can work towards. That could be a collective target, such as completing a certain number of miles or kilometres, or a competitive target where individuals or teams try to record the highest total. Collective challenges can work particularly well when your objective is to bring the workplace together. Instead of colleagues competing against each other, everyone contributes towards the same total and every walk, run or other activity moves the group closer to completing the challenge. You can also connect the target with your charity or running event. If you are preparing for a marathon, for example, colleagues could work together to complete a multiple of the marathon distance during your final month of training. Decide How The Challenge Will Raise Money Taking part in a workplace challenge does not automatically generate donations, so decide how the fundraising will work before you launch it. Participants might make a contribution to enter, ask friends and family to sponsor their efforts or combine both approaches. Another option is to ask your employer whether it will make a contribution when the team reaches its target. The company might donate a fixed amount, contribute for every mile or kilometre completed, or add to the total if employees achieve a particular milestone. Whatever approach you choose, make the fundraising mechanism clear from the beginning. Colleagues should understand both what they are being challenged to do and how taking part will help the charity you are supporting. Another option might be to share the funds raised with a charity the company supports, if there is one. Make It Easy For People To Participate The more accessible the challenge is, the more colleagues you are likely to involve. Think carefully before setting targets that only your fittest or most active colleagues have a realistic chance of achieving. If you are organising a step challenge, for example, consider whether people with different abilities or circumstances need alternative ways to participate. You might use a team format where everybody contributes what they can rather than expecting every individual to achieve the same total. Participation should also be voluntary and enjoyable. The purpose is to bring people into your fundraising campaign, not to make colleagues feel uncomfortable because they cannot or do not want to take part in a particular activity. Read more about how to get your work colleagues involved in your charity fundraising here. Make It Work For Remote And Hybrid Colleagues One of the advantages of many workplace challenges is that colleagues do not necessarily need to be in the same building. Walking, running and other distance based challenges can work particularly well across hybrid teams, different offices or even employees based in different countries. Choose a simple way for people to report their progress. Depending on the challenge, that might be an activity tracking app, screenshots from a sports watch or phone, or simply a shared spreadsheet where participants add their totals. Do not make the tracking process more complicated than the challenge itself. Unless accurate measurement is essential to a competition, a straightforward system based on people reporting their progress may be all you need. Create Teams And Some Friendly Competition Dividing colleagues into teams can make a workplace challenge more engaging. Departments could compete against each other, different locations could have their own teams or you could mix people together to encourage colleagues who do not normally work closely to participate together. A simple leaderboard can help maintain interest as the challenge progresses. Share occasional updates showing how teams are doing, celebrate milestones and give people something to chase without turning the competition into something overly serious. If you use teams, think about how to make the competition reasonably fair. A department with 50 people will have an obvious advantage over one with five if you simply add everybody's totals together, so averages or appropriately adjusted targets may work better. It doesn't have to be complicated. A steps challenge always works well. Choose The Right Length A workplace challenge needs enough time to build momentum but should not go on for so long that people lose interest. A week can work for a simple challenge, while something involving a larger collective target might run for several weeks. Think about your own fundraising timetable as well. Running the challenge during the build up to your marathon, half marathon or other event can connect what your colleagues are doing with your own training journey. Set a clear start and finish date and tell everyone what they are working towards. Having a defined finish also gives you an opportunity to announce the result, celebrate what everyone achieved and tell colleagues how much money was raised. Keep Everyone Updated Do not launch the challenge and then disappear until the final day. Regular updates can keep people interested and encourage participants who may have started enthusiastically but allowed their involvement to slip. Share the overall progress, highlight teams or individuals who have reached milestones and remind everyone what their efforts are supporting. If you have a fundraising target connected with the challenge, update colleagues on that progress as well. Keep the frequency sensible. The challenge should provide a fun talking point around the workplace rather than becoming another stream of messages that colleagues start ignoring. Ask Your Employer To Support The Challenge Your employer may be able to do more than simply give you permission to organise the activity. Ask whether the company can promote the challenge through internal communications, provide prizes, allow some time for a group activity or make a financial contribution towards the fundraising. You could also ask whether the company offers matched giving. If money raised through the workplace challenge qualifies, employer matching could significantly increase the value of the activity without requiring colleagues to raise any additional money themselves. Senior colleagues can help too. A manager joining a team, appearing on the leaderboard or encouraging their department to participate can give the challenge additional visibility and help bring more people into it. Read more about company match giving here. Celebrate The Finish When the challenge ends, make something of the result. Announce the winning individual or team if it was competitive, or celebrate the final total if everyone was working towards a collective goal. Tell colleagues how much money the challenge generated and thank everyone who participated, donated, promoted it or helped with the organisation. If your employer provided support or funding, acknowledge that contribution as part of the final update too. You can then bring the story back to your own charity challenge. Let colleagues know how their efforts have helped your fundraising and keep them updated as your event approaches. Turn Your Individual Challenge Into A Team Effort You may be the person running the marathon, half marathon or other event, but a workplace challenge gives your colleagues an opportunity to take on something alongside you. It can bring different teams together, create some friendly competition and introduce your fundraising to people who might otherwise have had little involvement. Choose something that suits your workplace, give it a clear target and make participation as easy as possible. Then connect the challenge directly with your charity fundraising so colleagues can see that every step, mile, kilometre or contribution is helping you move closer to your fundraising target. Read more about how to close the gap if you're short of your charity fundraising target.

Choosing the right sports bra for running can make a huge difference to how comfortable you feel when you train. A sports bra that fits well should provide the support you need without restricting your breathing, digging into your shoulders or causing rubbing as the miles build up. Running places very different demands on a sports bra from lower impact activities. Your body is repeatedly moving with every stride, so a bra that feels perfectly comfortable when you are standing in a changing room may behave very differently once you start running. If you are wondering how to choose a sports bra for running, the answer is not simply to look for one labelled "high support". Fit, construction, sizing, adjustability and the type of running you do all matter, so understanding what to look for can make choosing the right bra considerably easier. Why A Good Sports Bra Matters When Running Breasts do not contain muscle that can actively control their movement. They are supported by skin and connective tissue, and running can produce movement in several directions rather than simply up and down. A well fitting sports bra is designed to reduce this movement and make exercise more comfortable. The amount of support an individual runner needs will vary. Breast size is an obvious factor, but breast shape, body proportions, running intensity and personal comfort can all influence what works best. This is why two runners who apparently wear the same bra size may have completely different opinions about the same sports bra. Choose A Bra Designed For High Impact Exercise Sports bras are commonly described as offering low, medium or high levels of support. Running is a high impact activity, so a high support sports bra is generally the most appropriate starting point. However, these support categories are not completely standardised between manufacturers. Do not assume that every bra described as high support will provide the same level of movement control, because construction and fit can make a significant difference. Look at how the bra is actually designed and, most importantly, how securely it holds you when you move. A good running bra should substantially reduce uncomfortable movement without simply feeling excessively tight. Compression Vs Encapsulation Sports Bras One of the main differences between sports bras is the way they provide support. Compression bras work by holding the breasts closer against the chest, reducing movement through pressure across the front of the body. Encapsulation bras support each breast separately, using individual cups in a way that is closer to the construction of a conventional bra. This can provide greater separation and more structured support, particularly for runners with larger breasts. Some sports bras combine both approaches. These compression and encapsulation designs use individual cups alongside an overall compressive fit and can provide substantial support for running. There is no need to decide that one construction is automatically better than another. The important question is whether the particular design gives you enough support while remaining comfortable over the distances you run. What About Underwired Sports Bras? Some high support sports bras use underwires, particularly designs that support each breast separately. An underwired sports bra can be perfectly suitable for running, and some runners prefer the additional structure and separation it provides. As with any running bra, fit is more important than whether a wire is present. The wire should sit around the breast tissue rather than pressing into it, and it should not dig in, move around or create uncomfortable pressure when you run. If an underwired bra rubs or becomes uncomfortable during a short test run, it is unlikely to become more comfortable over a longer distance. Getting The Band Right The band around your ribcage plays a major role in supporting the bra, so this is one of the first areas to check when assessing the fit. It should feel firm and secure without being painfully tight or making it difficult to breathe normally. The band should also remain approximately level around your body. If the back continually rides upwards, the band may be too loose or the overall fit may not be right. Try moving your arms, twisting your torso and taking several deep breaths while wearing the bra. A running bra needs to stay secure while allowing you to breathe freely and move naturally. Check The Cups Carefully Your breasts should sit securely within the cups without spilling over the top or sides. Equally, you should not have large areas of loose or wrinkled material, which can indicate that the cup is too large or that its shape does not suit you. Cup shape matters as well as cup size. Two bras carrying exactly the same stated size can fit very differently because manufacturers use different shapes, materials and construction methods. Do not assume that your usual everyday bra size will automatically be the correct size in every sports bra. Treat the size on the label as a starting point and judge the actual fit rather than becoming too concerned about the number or letter on the tag. Pay Attention To The Straps Shoulder straps help stabilise the bra, but they should not be doing all the work. If you feel that you need to pull the straps extremely tight to achieve adequate support, the band or overall size may need reconsidering. Adjustable straps can be particularly useful because they allow you to fine tune the fit. Racerback and cross back designs can also feel secure for running, although the best configuration comes down partly to individual body shape and preference. Check that the straps remain in position when you swing your arms. They should not repeatedly slip from your shoulders, cut painfully into your skin or interfere with your normal running movement. Adjustable Or Pull On? Pull on sports bras can be simple, comfortable and relatively lightweight, but they provide fewer opportunities to alter the fit. Getting them on and off can also become more difficult when they provide substantial compression, particularly after a sweaty run. Bras with adjustable straps and hook and eye fastenings give you more control over fit. A back fastening can also make a high support bra easier to remove after training. Neither design is automatically the right choice. If a pull on bra fits you exceptionally well, there is no reason to reject it simply because it lacks adjustment. The advantage of adjustability is that it gives you more ways to achieve and maintain the fit you need. A pull on bra from Asics Try A Movement Test Standing in front of a mirror tells you surprisingly little about how a sports bra will perform on a run. Once you think you have the correct fit, test it with movement rather than relying entirely on how it feels when you are standing still. Jog on the spot, perform a few gentle jumps and move your arms as you would while running. Pay attention to breast movement, the band, straps and any areas where the fabric begins to rub or shift. You are looking for a secure feeling rather than complete immobility. The bra should noticeably control movement without making you feel compressed to the point of discomfort. Think About Chafing A sports bra can feel fine for ten minutes and become extremely uncomfortable during a long run. Repeated movement, sweat and damp fabric can turn a seemingly insignificant seam or edge into a source of irritation. Common problem areas include underneath the band, around the arm openings, beneath straps and anywhere that seams or fastenings repeatedly move against the skin. Runners training for a half marathon, marathon or ultra should be particularly careful because small fit problems can become much more significant over longer distances. If you regularly experience chafing in the same place, do not simply assume that it is an unavoidable part of running. The size, shape or design of the bra may not suit your body, and trying a different fit or construction may solve the problem. Look At The Fabric Running generates heat and sweat, so the fabric used in a sports bra matters. Many technical fabrics are designed to move moisture away from the skin and dry relatively quickly, which can help with comfort during running. Breathability is particularly important during warm weather and longer runs. Mesh panels and lighter fabrics can improve ventilation, although they still need to be incorporated into a design that provides sufficient support. Avoid judging a sports bra solely by how soft the material feels in your hand. What matters is how the complete garment behaves when it becomes warm and damp and you are repeatedly moving in it. Read more about running in hot weather here. Seams And Fastenings Matter Small construction details can have a surprisingly large effect on comfort. Raised seams, labels, hooks, zips and edges can all become potential rubbing points during running, particularly when combined with sweat. Front zip sports bras can be convenient to put on and remove, especially for runners who find pulling a tight bra over their head uncomfortable. If you choose one, check that the zip is properly secured and that its construction prevents the fastening from rubbing against your skin. Whatever the design, inspect the inside of the bra as carefully as the outside. The parts sitting directly against your skin are often more important to running comfort than its appearance. Do Larger Breasts Always Need More Support? Runners with larger breasts are more likely to benefit from highly structured support, but it is too simplistic to choose a sports bra purely according to cup size. The correct level of support is also influenced by breast shape, running intensity and individual comfort. For larger busts, features such as encapsulated cups, a substantial underband, adjustable straps and multiple fastening positions can be particularly useful. Wider straps may also distribute pressure more comfortably across the shoulders. Runners with smaller breasts still need an appropriate sports bra for high impact exercise. They may prefer a lighter or less structured design, but good fit and movement control remain important. Your Sports Bra Should Not Restrict Your Breathing More compression does not automatically mean more support. A sports bra can be too tight, and excessive pressure around the ribcage can make running unnecessarily uncomfortable. You should be able to take a full breath while wearing it. If you feel restricted before you have even started exercising, that problem is unlikely to improve once you are running hard. The aim is secure support rather than simply squeezing the body as tightly as possible. This distinction is particularly important when trying different sizes and deciding between two apparently similar fits. Test A New Bra Before A Long Run Never make race day the first proper test of a new sports bra. The same rule that applies to running shoes, socks and other important kit applies here as well. Start with a shorter run and see how the bra feels once you have warmed up and started sweating. If there are no problems, gradually test it over longer distances before trusting it for a marathon, half marathon or other important event. A sports bra that has been comfortable throughout several training runs is a much safer race day choice than one that has only passed the changing room test. This is particularly important if you expect to be running for several hours. Read more about making the most of most of your long runs here. Consider What Else You Wear Your sports bra does not operate in isolation. Running vests, T-shirts, hydration packs and race kit can all alter where pressure and friction occur. A hydration vest is particularly worth testing with your normal sports bra before a long race. Straps and buckles can sit over the bra's straps or band and create pressure points that were not present when either item was worn separately. If you are preparing for an event, test the complete combination of clothing and equipment you expect to use. Race day is not the time to discover that two individually comfortable pieces of kit do not work well together. How Many Running Sports Bras Do You Need? There is no set number, but regular runners will normally find it useful to have several. Sports bras are worn directly against the skin and can become heavily saturated with sweat, so they need to be washed regularly. Rotating between several bras also means that you are not continually washing and wearing the same one. If you run four or five times each week, relying on a single sports bra is unlikely to be particularly practical. You may also find that different designs suit different types of running. A favourite bra for a short easy run may not necessarily be the one you choose for a marathon or a hard summer session. How Long Does A Sports Bra Last? Sports bras do not last indefinitely. Repeated stretching, washing and wearing gradually affect elastic materials, and a bra that once provided excellent support can eventually become noticeably looser. There is no universal mileage or number of months after which every sports bra needs replacing. How quickly it wears depends on the materials, construction, frequency of use, washing and whether you rotate between several bras. Instead of relying on an arbitrary replacement schedule, look for changes in performance. A band that has become noticeably looser, straps that no longer adjust properly, stretched fabric, damaged fastenings or increased breast movement can all indicate that the bra is approaching the end of its useful running life. Look After Your Sports Bra Always follow the manufacturer's washing instructions because fabrics and construction vary. Excessive heat can damage some elastic fibres, so automatically treating a sports bra like an ordinary piece of clothing may shorten its useful lifespan. Closing hooks or fastenings before washing can help prevent them catching on other garments, while a laundry bag may provide additional protection for more structured designs. Check the individual care instructions before deciding how a particular bra should be washed and dried. Having several running bras in rotation can make care easier because each one has time to be washed and dried properly before it is needed again. It also reduces how frequently any individual bra has to be worn and washed. Don't Choose On Price Alone A more expensive sports bra is not automatically a better sports bra for you. More sophisticated materials, adjustability and construction can increase the price, but none of those things compensate for poor fit. Equally, choosing the cheapest option available may prove a false economy if it is uncomfortable, loses support quickly or simply sits unused because you dislike running in it. A bra you are comfortable wearing regularly is ultimately much more useful than one chosen primarily because of its price or appearance. Fit and support should therefore come first. If two bras both provide the support and comfort you need, price can then become part of the decision. Which Brands Make Sports Bras For Running? There are plenty of sports bra brands to choose from, including several with ranges designed specifically for high impact exercise. Shock Absorber is particularly well known for sports bras and has long offered designs aimed at running and high impact activities, while Brooks also produces running specific sports bras alongside its shoes and clothing. Sweaty Betty, adidas, Nike and Under Armour all have extensive sports bra ranges with different levels of support, while Lululemon offers a number of designs intended for running and other high impact exercise. Specialist lingerie brands can also be worth considering, particularly if you want a wider choice of band and cup sizes. Panache and Freya both produce sports bras with more structured sizing, which can be useful for runners who struggle to find the right fit in simpler small, medium and large sizing systems. Whichever brand you choose, however, do not assume that its reputation or a "high support" label guarantees the right bra for you. Fit, comfort and how well the bra controls movement when you actually run should remain the deciding factors. How To Choose A Sports Bra For Running Start with a sports bra intended for high impact activity and then concentrate on fit rather than relying entirely on the size or support description printed on the label. The band should be secure and level, your breasts should sit properly within the cups or supportive area, the straps should remain comfortable and the bra should control movement without restricting your breathing. Then test it properly. Jog, jump, move your arms and, if possible, try the bra on a short run before using it for anything longer. Check again once you are sweating, because that is when problems with rubbing and movement are most likely to become apparent. Finding the right sports bra for running may take some experimentation, particularly because sizing and fit can vary considerably between designs. Once you find one that stays secure, controls movement and remains comfortable throughout your run, you have found something far more valuable than a particular support label, size or brand name.

Samsung Galaxy Watches are among the best known smartwatches available, but they have traditionally been seen more as alternatives to the Apple Watch than serious competitors to dedicated running watches from Garmin, Coros, Polar and Suunto. That distinction is becoming increasingly difficult to make. Samsung has steadily expanded the running capabilities of its watches, adding more detailed workout metrics, personalised heart rate zones, dual-frequency GPS, recovery information and structured coaching. The latest Galaxy Watch9 and Galaxy Watch Ultra2 take this further, with Samsung placing considerably greater emphasis on running, training load and recovery. For runners who also want the everyday features of a full smartwatch, Galaxy Watches are therefore becoming much more interesting. They will not necessarily be the best choice for every runner, particularly those tackling very long endurance events, but the gap between Samsung and traditional sports watches has narrowed considerably. Are Samsung Galaxy Watches Good For Running? Current Samsung Galaxy Watches are capable running watches and provide considerably more than basic distance, pace and heart rate tracking. A Galaxy Watch can record outdoor runs using GPS and provide information including distance, duration, pace, heart rate, cadence and other workout metrics. Samsung Health then provides a more detailed record of your training and allows you to examine your activities away from the watch. Newer Galaxy Watches add more sophisticated features. Samsung's Running Coach can assess your running ability and provide personalised training, while features including Energy Score and, on the Galaxy Watch9, Daily Cardio Load can provide additional information about training and recovery. The important question is therefore no longer whether a Galaxy Watch can be used for running. It clearly can. The more useful question is whether its combination of running features, battery life, smartwatch functionality and Samsung Health is right for the type of running you do. The Current Samsung Galaxy Watch Range Samsung's running watch range changed significantly in July 2026 with the introduction of the Galaxy Watch9 and Galaxy Watch Ultra2. The Watch9 becomes the mainstream option, while the Ultra2 sits at the top of the range for runners and outdoor athletes who want greater battery life, durability and navigation capabilities. The Galaxy Watch8 Classic remains available and provides an alternative for users who prefer Samsung's more traditional watch design. Older Galaxy Watches can still be very capable running devices, but anyone buying new should compare them carefully with the latest generation because some of Samsung's newest training features are hardware or software dependent. For most runners choosing a new Samsung watch, the decision is therefore likely to come down to the Galaxy Watch9 or Galaxy Watch Ultra2. Samsung Galaxy Watch9 The Galaxy Watch9 is the obvious starting point for most runners. Available in 40mm and 44mm versions, it combines Samsung's everyday smartwatch functionality with an increasingly comprehensive collection of running, fitness and recovery features. Running Coach is one of the most important. It provides personalised training programmes lasting between three and five weeks, with plans designed for abilities ranging from beginners through to runners training for a marathon. The watch also introduces Daily Cardio Load, which considers recent physical strain and helps runners judge whether their current training is within an appropriate range. Another new feature is Fitness Index. This brings together information including VO2 max, body composition, heart rate, steps and activity to provide a broader assessment of fitness. It is not a substitute for examining your actual running performance, but it adds another way of following changes over time. The Watch9 also uses dual-frequency GPS, an important development for runners because using multiple satellite frequencies can improve positioning in more challenging environments. This brings the mainstream Galaxy Watch closer to the GPS capabilities runners increasingly expect from dedicated sports watches. The Watch9 is also designed as an everyday health and smartwatch device, so running is only one part of what it does. For someone who runs several times a week but also wants notifications, apps, payments, music and extensive health tracking, that versatility is a major attraction. For most recreational runners, the Galaxy Watch9 is likely to provide the best balance within the Samsung range. The 44mm version is particularly worth considering if you prefer a larger display and battery, while the smaller 40mm model will suit runners who value a more compact watch. The new Watch9 Samsung Galaxy Watch Ultra2 The Galaxy Watch Ultra2 is Samsung's strongest option for serious runners, trail runners and endurance athletes. It takes the smartwatch capabilities of the standard Galaxy Watch and combines them with much greater emphasis on durability, navigation, outdoor functionality and battery life. Like the Watch9, the Ultra2 uses dual-frequency GPS, which is designed to provide more reliable positioning in challenging environments. This can be particularly useful when running among tall buildings, through wooded areas or in terrain where satellite signals can be obstructed. Navigation is one of the Ultra2's major advantages. It supports GPX routes and turn-by-turn navigation, allowing runners to load a planned route and follow it from the watch. Climb Guidance can also provide information about upcoming climbs, including gradient and elevation gain. The Ultra2 also includes dedicated Trail Run features designed specifically for more demanding off-road running. These can provide information around elevation, climbing progress and terrain, while GPX route navigation, Climb Guidance and hydration reminders make the watch considerably more useful for long runs in unfamiliar or challenging environments. Battery life is significantly stronger than on Samsung's mainstream watches. The Ultra2 has an 800mAh battery, with Samsung quoting up to 60 hours of general use with the always-on display enabled and up to 80 hours with it disabled. Samsung also states that GPS can operate for up to 20 hours, while GPX navigation can reach up to 16 hours when the relevant exercise power-saving mode is used. The watch is considerably more rugged as well. Samsung gives it 10 ATM and IP69K water and dust resistance and lists additional durability certifications, making it much better suited to demanding outdoor use than a conventional smartwatch. The trade-off is size and weight. The Ultra2 measures approximately 47mm across and weighs 61.5g for the watch body, so it will not suit everybody, particularly runners who prefer a lightweight watch or want something unobtrusive for sleeping. Read more about how to choose a running watch here. What Happened To The Galaxy Watch Ultra? The original Galaxy Watch Ultra remains a capable running and outdoor watch, and runners may still encounter it while comparing Samsung devices. It introduced much of the more serious outdoor positioning that Samsung has subsequently developed with the Ultra2. It also remains particularly capable when battery life is important. Samsung quotes substantial GPS workout endurance for the previous Ultra when its exercise power-saving settings are used, making it a watch that can still make considerable sense for endurance runners. The Ultra2 improves and develops the concept rather than making the previous model suddenly unsuitable for running. Anyone choosing between them should therefore consider price as well as specifications, particularly if the original Ultra is available at a substantial discount. For runners who already own a Galaxy Watch Ultra, the case for upgrading will depend on whether the Ultra2's newer hardware and features solve a particular limitation rather than simply because a newer model exists. What About The Galaxy Watch8 And Watch8 Classic? The Galaxy Watch8 generation remains relevant, particularly because it marked an important development in Samsung's approach to running. Running Coach was introduced with the Watch8 series and provides considerably more structured guidance than the basic workout tracking associated with earlier Galaxy Watches. The Watch8 Classic combines those capabilities with Samsung's traditional rotating bezel design. That makes it attractive to users who want a smartwatch that looks more like a conventional watch while still providing substantial fitness functionality. However, with the Watch9 now replacing the standard Watch8 as Samsung's mainstream model, price becomes important. A heavily discounted Watch8 could still make sense, but at similar prices the newer Watch9 is the more logical purchase because Samsung has continued developing its training and recovery features. Samsung Health Samsung Health is the companion platform that brings together workouts, training information, sleep, recovery and wider health data collected by a Galaxy Watch. It is therefore an important part of deciding whether a Samsung watch is right for you. For runners, the app can store completed activities, display workout information and support features such as Running Coach. The latest Samsung ecosystem also uses it for newer measurements including Daily Cardio Load and Fitness Index on compatible devices. Read more about Samsung Health here. Running Coach Part of Samsung Health, the Running Coach is one of the strongest reasons runners should take the latest Galaxy Watches seriously. Rather than simply recording your sessions, Samsung now attempts to provide a structured training process. The system assesses your running capacity and assigns a running level. On compatible models, this involves a running test before Samsung Health recommends training appropriate to your ability. Training programmes can then guide you through sessions designed to develop your running over several weeks. Samsung currently describes programmes lasting between three and five weeks and covering runners from beginners through to marathon trainees. Guided sessions can provide information around pace and training intensity while you run. There is an important compatibility point. Running Coach is not available on every Galaxy Watch simply because it can use Samsung Health. Samsung introduced the feature with the Galaxy Watch8 generation, while the current Watch9 and Ultra2 continue Samsung's newer running coaching capabilities. It is therefore worth checking compatibility before buying an older Galaxy Watch specifically because you want Running Coach. Running Metrics Galaxy Watches provide the core information most runners expect during and after a run, including GPS distance, pace, duration and heart rate. Samsung has also developed more detailed running metrics that can help runners examine how they move. Depending on the watch and workout, Samsung can provide additional running information including cadence and running-form measurements. These can be interesting for runners trying to understand changes in their technique, although individual metrics should not automatically be treated as targets that every runner needs to achieve. Personalised heart rate zones provide another useful training tool. Rather than relying entirely on generic heart rate calculations, supported Galaxy Watches can help runners train at different intensities based on personalised information. For most recreational runners, the amount of information available is now more than sufficient. More experienced athletes may still prefer the deeper training ecosystems associated with specialist sports-watch brands, but Samsung is no longer limited to basic smartwatch fitness tracking. GPS Accuracy GPS accuracy is particularly important for runners because poor positioning affects distance, pace and the route recorded during a workout. Samsung has made GPS performance a much greater priority across its recent Galaxy Watch generations. Both the Galaxy Watch9 and Galaxy Watch Ultra2 use dual-frequency GPS, which can improve positioning in difficult environments where satellite signals may be reflected or obstructed. This can be particularly useful when running among tall buildings, through wooded areas or in mountainous terrain, although no wrist-worn GPS device will be perfectly accurate in every situation. The Ultra2's advantage is therefore not simply that it has dual-frequency GPS. Its additional appeal for runners comes from combining accurate positioning with more extensive outdoor features, including GPX route navigation, Climb Guidance and dedicated trail-running functionality. For everyday road running, the Galaxy Watch9 provides the more sensible package for most runners. Trail runners and runners who regularly follow unfamiliar routes have stronger reasons to consider the Ultra2 because of the additional navigation, outdoor and battery features. Heart Rate And Heart Rate Zones Galaxy Watches use optical sensors to measure heart rate from the wrist during everyday activity and exercise. This allows runners to see their heart rate while training and examine the information afterwards through Samsung Health. Heart rate can be particularly useful for controlling effort. Pace can change substantially because of hills, weather and fatigue, while heart rate provides another indication of how hard your body is working. Samsung also supports personalised heart rate zones on compatible watches. These can make zone-based running more useful than simply relying on generic percentages calculated from age. Wrist based heart rate still has limitations, particularly during rapid changes in intensity or when watch fit and movement interfere with the optical signal. Runners who depend heavily on precise heart rate information for structured training may therefore want to consider whether their particular Galaxy Watch and preferred external sensor provide the connectivity they require. Training Load And Recovery This is another area where Samsung is moving closer to dedicated sports watch platforms. The Galaxy Watch9 introduces Daily Cardio Load, which analyses recent physical strain and compares your current load with an optimal range based on your activity history. The idea is useful for runners because training is not simply about doing more. Increasing load too quickly can leave you excessively fatigued, while consistently doing too little may limit progress. Samsung states that Daily Cardio Load requires at least seven days of activity records, with 28 days of continuous wear recommended for optimal accuracy. This reinforces an important point about modern training metrics: they become more useful when the watch is worn consistently rather than only being put on for runs. As with similar features from other manufacturers, training-load information should be treated as guidance. How you feel, your sleep, illness, injuries and the wider context of your training remain important. Energy Score And Recovery Energy Score provides a broader indication of your daily condition by bringing together information from areas including activity and sleep. For runners, this can provide additional context when deciding how demanding a particular day's training should be. The value comes from combining information. If your training load has been high, sleep has been poor and you also feel unusually tired, recovery information from the watch may reinforce the case for reducing the intensity of a planned session. It should not be used as an instruction that automatically determines whether you run. Consumer wearables estimate recovery from the information available to them, while you still know things about your health, circumstances and how you feel that the watch cannot fully understand. Sleep Tracking Sleep is an important part of the Samsung health ecosystem. Compatible Galaxy Watches can track sleep duration and stages, while Samsung Health provides additional sleep information and coaching. This matters for runners because recovery does not begin when you open a training app. Poor sleep over several nights can affect how you feel and perform, particularly when combined with increasing training volume. Wearing a watch overnight also allows Samsung to build a more complete picture for features such as Energy Score and other recovery information. The downside is that battery management becomes more important because the watch needs enough charge to cover both training and overnight wear. Battery Life For Running Battery life remains one of the clearest differences between mainstream smartwatches and many dedicated running watches. For ordinary runs and everyday training, a standard Galaxy Watch should be perfectly manageable, but frequent charging is part of the experience. This becomes more significant if you want continuous health and sleep information as well as GPS running. Taking the watch off overnight to charge it means losing some of the data used by Samsung's recovery features, so developing a regular charging routine is useful. The Ultra2 substantially improves the situation. Its 800mAh battery and Samsung's quoted GPS endurance of up to 20 hours make it a much more credible option for long-distance and endurance running than Samsung's mainstream watches. Even so, runners regularly completing very long ultramarathons or multi-day events should compare battery specifications carefully with specialist endurance watches. Battery life is an area where dedicated sports watches can still have a substantial advantage. Smartwatch Features One of Samsung's biggest advantages over many dedicated running watches is everything the watch can do when you are not running. Galaxy Watches use Wear OS powered by Samsung, providing access to apps and extensive smartwatch functionality. Depending on the model and setup, this can include notifications, calls, messages, music, contactless payments and other everyday features. LTE versions can provide additional independence from your phone where supported by your mobile network and plan. This creates an important distinction when choosing a running watch. A dedicated sports watch may place greater emphasis on sport and endurance, while a Galaxy Watch attempts to combine substantial fitness capability with a much broader smartwatch experience. For runners who want one watch for work, everyday life, health tracking and training, that can make Samsung particularly attractive. Final Thoughts on Samsung Galaxy Watches Samsung Galaxy Watches have become genuinely capable running watches. They combine GPS tracking, heart rate information, detailed workout data and Samsung Health with increasingly sophisticated features such as Running Coach, Energy Score and training-load analysis. The Galaxy Watch9 is the best option for most runners because it combines the latest Samsung training features, including dual-frequency GPS, with the everyday versatility that makes a Galaxy Watch appealing in the first place. It is particularly well suited to runners who want one device for training, health tracking and normal smartwatch use. The Galaxy Watch Ultra2 goes considerably further as an outdoor watch. GPX navigation, Climb Guidance, dedicated trail-running features, greater durability and much stronger battery capacity make it the obvious Samsung choice for trail runners, endurance athletes and anyone who regularly runs in unfamiliar terrain. Dedicated sports watches still have advantages, particularly for runners who prioritise very long battery life or highly specialised endurance features above everything else. But for the large number of people who want a smartwatch that is also a genuinely useful running watch, the latest Samsung Galaxy Watches deserve serious consideration.

Running headphones have to do a lot more than ordinary headphones. They need to stay securely in place while you move, remain comfortable as the miles build, cope with sweat and rain and provide enough battery life for your longest runs. If you run outdoors, you also need to consider how much you can hear of the world around you. That makes choosing running headphones about much more than sound quality. The headphones that sound best when you are sitting at home may not be the pair you want to wear for a two hour Sunday run, particularly if they become uncomfortable, work loose or prevent you hearing approaching traffic. There is also more choice than there used to be. Runners can choose between traditional wireless earbuds, bone conduction headphones and newer open-ear headphones that use conventional speakers without blocking the ear canal. The right choice depends largely on where you run, what you listen to and which features matter most to you. What Types Of Running Headphones Are Available? Most running headphones can be divided into three broad categories: wireless earbuds, bone conduction headphones and open-ear air-conduction headphones. Wireless earbuds sit inside the ear and usually provide the strongest sound quality and bass. Some sports models use additional wings or hooks to keep them secure, while more advanced models may include active noise cancellation and transparency modes. Bone conduction headphones leave the ear canal open. Instead of placing a speaker inside your ear, they use transducers that sit against the area around your cheekbones and transmit vibrations to the inner ear. Their open design has made them particularly popular with runners who want to retain greater awareness of their surroundings. Open ear air conduction headphones also leave the ear canal uncovered, but they use small conventional speakers positioned close to the ear rather than bone conduction technology. They are becoming an increasingly important alternative for runners who like an open-ear design but do not necessarily want bone conduction. Read more about open ear headphones here. Think About Where You Run Before comparing specifications, think about where most of your running actually takes place. Different environments place very different demands on headphones. If you regularly run on roads, pavements and shared paths, being able to hear what is happening around you can be particularly important. Open-ear headphones, including bone conduction models, allow environmental sounds to reach your ears naturally rather than physically sealing the ear canal. If most of your running takes place on a treadmill, your priorities may be very different. Isolation from background gym noise can be useful, making wireless earbuds and active noise cancellation more attractive. Trail runners may want to retain awareness of cyclists, other runners and their surroundings while also requiring an especially secure fit on uneven ground. Wind can also affect how easily you hear open-ear headphones, so there is not one type that automatically works best for every trail runner. Think about your typical week rather than one particular run. The best running headphones are the ones that work well for the majority of your training. How Important Is Fit? Fit should be one of your biggest considerations because even excellent headphones become frustrating if you constantly have to adjust them. Ear shape varies considerably from person to person. An earbud that remains completely secure for one runner may gradually work loose for somebody else, particularly once they start sweating. Sports earbuds often address this with interchangeable silicone tips, wings or hooks. If several sizes are supplied, experiment with them rather than assuming the ones already fitted are right for you. You may even find that each ear requires a different size. Bone conduction headphones avoid the problem of fitting something inside the ear canal, but they still need to sit securely against your head. Many use a band running around the back of the head, and the size and shape of that band can affect comfort and stability. Open-ear models that hook around individual ears present another option. Again, the important question is whether they remain secure once you are actually moving rather than simply whether they feel comfortable when you first put them on. Comfort Becomes More Important On Longer Runs A pair of headphones can feel perfectly comfortable for ten minutes and irritating after two hours. This matters particularly for runners training for half marathons, marathons and ultramarathons. Pressure inside the ear canal can become uncomfortable for some people when earbuds are worn for extended periods. Other runners can wear properly fitted earbuds for hours without noticing them. Bone conduction and other open-ear headphones remove the need to place anything inside the ear, which some runners find more comfortable over longer distances. However, the pressure from a headband or ear hook can create different comfort issues. If possible, think about the longest period you are likely to wear your headphones rather than judging them solely on a short test. Consider How Much You Need To Hear Around You Situational awareness is an important consideration when choosing headphones for outdoor running. If you regularly run close to traffic, across junctions or on shared paths, hearing vehicles, bicycles and other people can be useful. Bone conduction and open-ear headphones are specifically attractive because they leave the ear canal uncovered. Traditional earbuds can reduce external sound simply by creating a seal inside the ear. Active noise cancellation can reduce it further, although many modern earbuds also offer transparency or ambient modes that use microphones to feed some outside sound back to the listener. No technology removes the need to pay attention to your surroundings. Even with open-ear headphones, listening at a very high volume can make other sounds harder to notice. For runners who regularly train outdoors, awareness should therefore be considered alongside sound quality rather than treated as an afterthought. How Much Does Sound Quality Matter? Sound quality is obviously important, but think about what you actually listen to while running. If your running playlist is a major part of your motivation and you want strong bass and detailed sound, good wireless earbuds are likely to be attractive. Their position inside the ear generally allows them to produce a more immersive listening experience. If you mainly listen to podcasts, audiobooks or spoken coaching, you may place less importance on powerful bass and more on comfort and awareness. Bone conduction or other open-ear headphones may then make more sense. The environment matters too. Open-ear headphones deliberately allow external noise to reach you, which means traffic and other loud sounds can compete with whatever you are listening to. There is no point paying significantly more for exceptional audio performance if your normal running environment means you rarely benefit from it. Check The Water Resistance Sweat resistance should be regarded as essential for running headphones rather than a bonus feature. If you run outside throughout the year, resistance to rain becomes important as well. Look for the headphone's IP rating rather than relying solely on marketing descriptions such as "sports ready" or "sweat resistant". An IP rating provides a standardised indication of the protection offered against the ingress of solids and water. You may see ratings such as IPX4, where the X indicates that no dust-protection rating is being stated and the number relates to water resistance. Higher numbers generally indicate protection against increasingly demanding water exposure, although the exact meaning of each rating matters. Do not assume that water-resistant headphones are suitable for swimming. Products designed for prolonged or underwater use require an appropriate rating and manufacturer approval for those conditions. For most runners, the important consideration is whether the headphones can comfortably cope with heavy sweat and the weather conditions in which they normally train. Check The Battery Life Battery life can easily be overlooked because almost any modern running headphone will last long enough for a typical 30 or 60-minute training run. The calculation changes when your runs become longer. Marathon runners should ensure their headphones comfortably exceed their expected running time rather than choosing a pair that might only just make it to the finish. Ultramarathon runners may need substantially more battery capacity. Quoted battery life should also be treated as a guide rather than a guarantee. Listening volume, calls and additional features can affect how long a charge lasts in everyday use. Earbuds often have an advantage in the form of a charging case. Although the earbuds themselves may have a relatively limited continuous battery life, returning them to the case allows them to recharge several times before the case needs plugging in. Quick charging is another genuinely useful running feature. Discovering your headphones are almost flat shortly before a run is considerably less annoying if a brief charge provides enough power for your session. Look At The Controls Running is not an ideal time to navigate complicated headphone controls. You should be able to perform basic functions without repeatedly taking out your phone. Think about how easily you can change the volume, pause playback and skip a track while moving. Physical buttons can be particularly useful because you can locate them by touch. Touch sensitive controls can work equally well, but sweat and gloves may affect how practical they are. A control system that feels beautifully responsive indoors may become less convenient during a wet winter run. If you regularly run in gloves, this is especially worth considering before buying. Do You Need Active Noise Cancellation? Active noise cancellation is now available on many wireless earbuds, but runners should think about where they are likely to use it. On a treadmill, noise cancellation can be extremely useful. Reducing the sound of the treadmill, gym equipment and background music can make your own music or podcast easier to hear without simply increasing the volume. Outdoors, the situation is different. Reducing environmental sound may be undesirable when you need to remain aware of traffic and other people. Many earbuds address this with transparency or ambient listening modes. These use external microphones to introduce surrounding sound while you continue wearing the earbuds. If you train both indoors and outdoors, having both noise cancellation and a good transparency mode can therefore be more useful than noise cancellation alone. Will You Be Wearing Glasses Or Sunglasses? This is a small detail that can make a surprisingly large difference. Bone conduction headphones and some open-ear models use arms or hooks that sit around the ears. Running sunglasses use exactly the same area, and adding a cap or hat can make things even more crowded. Many combinations work perfectly well, but the interaction depends on the design of both products and the shape of your head. If you regularly run wearing glasses or sunglasses, try the headphones with them if possible. Do not assume that because each item is comfortable individually they will necessarily remain comfortable together after an hour of running. Think About Calls And Microphone Quality You may only intend to use your headphones for running, but they can quickly become something you wear while walking, travelling or working as well. If you expect to make calls, microphone quality becomes worth considering. Wind noise can be a particular problem outdoors, and performance varies significantly between headphone designs. This may not matter at all if your headphones will be used exclusively for music during training. As with many headphone features, there is little benefit in paying extra for capabilities you are unlikely to use. How Much Should You Spend On Running Headphones? Running headphones range from relatively inexpensive models to premium products costing considerably more. Paying more can bring better sound, stronger build quality, longer battery life and additional features, but price alone does not determine whether a pair will work well for running. A less expensive pair that fits securely and comfortably may be far more useful than premium headphones that constantly work loose. Start by identifying the features that genuinely matter to you. Fit, water resistance and sufficient battery life should usually come before extras such as advanced noise cancellation or sophisticated app controls. It is also worth considering how frequently you use headphones. Someone who listens during every run may find it worthwhile investing more in comfort and durability than somebody who only occasionally runs with music. Open ear headphones are one of three options Bone Conduction Or Earbuds? For many runners, this will ultimately be the biggest decision. Bone conduction headphones are particularly attractive if keeping your ears open and remaining aware of your surroundings are priorities. Traditional wireless earbuds generally have the advantage when sound quality, bass and isolation are more important. Open-ear air-conduction headphones provide a third option and are increasingly worth considering. They retain an open ear while using conventional speaker technology rather than transmitting sound through bone. Can You Use Your Headphones In A Running Event? If you intend to use your headphones during races, check the rules of the events you enter before assuming they will be allowed. Rules can differ according to the event, course and governing regulations, and organisers may place restrictions on headphones so runners can hear marshals, instructions and other important sounds. Bone conduction and other open-ear headphones can sometimes be treated differently from traditional in-ear headphones, but this should never be assumed. Read more about headphone in running events here. How To Choose The Right Running Headphones: Final Thoughts Start with your running rather than the headphones. Think about where you normally train, how long your runs last and how important it is to hear your surroundings. Then consider whether you prefer having something inside your ears or would be more comfortable with an open-ear design. Once you have decided on the type of headphone, concentrate on fit, comfort, water resistance and battery life. Sound quality and additional features matter, but they should not compensate for headphones that are uncomfortable or unsuitable for the environment in which you run. For road runners, situational awareness may push the decision towards bone conduction or another open-ear design. For treadmill runners, the sound quality and noise isolation of earbuds may be more appealing. Many runners who train in several different environments will find that the decision is less clear-cut. The best running headphones are ultimately the ones you barely notice while you are running. If they remain secure, feel comfortable, survive your sweat and the British weather and let you listen in the way you want, they are doing their job.

If you have noticed more runners wearing headphones that seem to sit outside their ears rather than inside them, there is a good chance they are using open ear headphones. They are becoming an increasingly popular option for running, particularly for people who want to listen to music, podcasts or audio coaching without completely blocking their ears. Open ear headphones can be confusing. Some use bone conduction technology, while others use small speakers positioned close to the ear, and there are now several different designs that can look very different from one another. So what exactly are open ear headphones, how do they work and are they a good choice for running? What Are Open Ear Headphones? Open ear headphones are designed to let you listen to audio while leaving your ear canal unobstructed. Unlike conventional in ear earbuds, they do not rely on an ear tip sitting inside the ear canal and creating a seal. There are different ways of achieving this. Many newer open ear headphones use small speakers positioned close to the entrance of the ear and deliver sound through the air, while bone conduction headphones use vibrations transmitted through the bones around the ear towards the inner ear. This means that "open ear" does not describe one particular audio technology. It is better thought of as a broad type of headphone that keeps the ear canal open, with air conduction and bone conduction being two different approaches used within the category. How Do Open Ear Air Conduction Headphones Work? Open ear air conduction headphones use speakers, but rather than putting those speakers inside your ears, they position them close to the ear and direct sound towards the ear canal. The sound then travels through the air in the conventional way. The positioning of the speaker is important because there is no physical seal around the ear. Manufacturers therefore use different speaker designs, positioning and sound processing technology to direct the audio towards the listener while trying to limit the amount of sound that escapes. These headphones can use several different physical designs. Some wrap around the ear with a hook, some use a band connecting the two sides, while others clip onto the outer ear in a design that can look very different from conventional sports headphones. How Is Bone Conduction Different? Bone conduction headphones also leave the ear canal open, but they deliver audio in a different way. Transducers normally rest against the area around the cheekbones and create vibrations that are transmitted through bone towards the inner ear. This is why bone conduction headphones from brands such as Shokz and Suunto can correctly be described as open ear headphones. However, not every open ear headphone uses bone conduction, and this is where much of the confusion surrounding the terminology comes from. If you have previously tried bone conduction headphones and did not like the sensation or sound, that does not necessarily mean you will dislike open ear air conduction headphones. Although both approaches leave your ears open, the listening experience can be noticeably different. Why Are Open Ear Headphones Becoming Popular With Runners? The biggest attraction for runners is the combination of audio and greater access to environmental sound. You can listen to music or a podcast while still allowing traffic, cyclists, other runners, announcements and conversations to reach your ears naturally. There can also be a comfort advantage. Not everybody likes having earbuds sitting inside their ears for an hour or more, particularly during long runs when heat and sweat can make them uncomfortable. Open ear headphones remove that plugged up feeling because nothing is sealing the ear canal. For runners who have repeatedly struggled to find comfortable in ear headphones, that alone can make them an interesting alternative. Are Open Ear Headphones Safer For Running? Open ear headphones can help you maintain greater awareness of your surroundings, but it would be misleading to describe any headphones as automatically safe for running. Leaving your ears open gives environmental sounds a better opportunity to reach you, but you still need to pay attention to what is happening around you. Volume is particularly important. Play music loudly enough and it can still mask approaching vehicles, bicycle bells or someone trying to warn you, even though your ear canal remains open. Traffic, wind and other background noise can also tempt you to increase the volume to compensate. Open ear headphones should therefore be viewed as a way of maintaining greater access to environmental sound rather than as a substitute for situational awareness. What Do Open Ear Headphones Sound Like? Sound quality has improved considerably, but open ear headphones create a different listening environment from conventional in ear earbuds. Because there is no seal around the ear canal, outside sounds remain part of what you hear. Producing powerful bass can also be more difficult with an open design. If your main priority is immersive music with strong bass and isolation from your surroundings, good conventional earbuds may still be more suitable. For running, however, ultimate sound quality may not be the priority. Podcasts, audiobooks, training instructions and music can work very well when you simply want audio to accompany your run rather than completely dominate the experience. Can Other People Hear Your Music? Sound leakage is possible with air conduction open ear headphones because a speaker is producing sound outside your ear. Manufacturers use different acoustic designs to direct as much of that sound as possible towards the listener, but some leakage can still occur, particularly at higher volumes. This is unlikely to be a major concern for most runners outdoors, where there is already plenty of background noise. It may become more noticeable if you also intend to use your headphones in an office, on public transport or somewhere particularly quiet. What About Wind Noise? Wind is one of the challenges of using headphones outdoors, and an open design does not isolate you from it. A strong headwind can compete with your music or podcast and make quieter audio more difficult to hear. This is another reason why running headphones should not be judged entirely by how they sound when you try them indoors. Running exposes them to wind, traffic, sweat and constant movement, which creates a very different listening environment. Some sports headphones incorporate technology intended to reduce the effect of wind on calls or audio performance. However, runners who regularly train in exposed locations should still consider wind performance when choosing a pair. Do Open Ear Headphones Stay In Place When Running? A good sports model should remain secure, but the design makes a significant difference. Ear hook models wrap around the ear, while clip style headphones attach to the outer ear and some designs use a band connecting the two sides behind the head. Fit is particularly important because an air conduction speaker needs to remain correctly positioned relative to your ear. If it moves significantly while you run, the volume and sound quality you experience can change. Runners who wear glasses or sunglasses should also consider how an ear hook design interacts with the arms of their glasses. Add a running cap, winter hat or cycling helmet and there can be several pieces of equipment competing for space around your ears. Are Open Ear Headphones Comfortable On Long Runs? For some runners, comfort is one of the strongest reasons for choosing an open ear design. There is no silicone ear tip creating pressure inside the ear canal, which can make them particularly attractive for long training sessions and marathon running. Moving the headphone outside the ear does not automatically guarantee comfort, though. Ear hooks can create pressure behind the ear, while clip style models need enough grip to remain secure without becoming uncomfortable. Weight and pressure distribution become increasingly important the longer you wear them. A design that feels perfectly comfortable during a five minute trial may feel very different after two or three hours of running. What Happens In Busy Or Noisy Places? One of the main advantages of open ear headphones can also become their biggest weakness. Because environmental sound is deliberately allowed in, heavy traffic or a crowded city centre can overwhelm your audio. You may then find yourself increasing the volume to hear a podcast clearly, which starts to undermine one of the reasons for choosing an open design. Open ear headphones generally make most sense when you want audio to accompany your surroundings rather than completely shut them out. This also means the same headphones can perform very differently depending on where you run. A quiet park, canal path or country lane provides a very different listening environment from a busy urban road. Sweat And Water Resistance Matter Any headphones intended for regular running need to cope with sweat and the occasional wet run. You should look at the manufacturer's IP rating rather than assuming that headphones described as sports models are automatically suitable for rain or heavy sweating. Different IP ratings indicate different levels of protection, and not every water resistant headphone is designed to be submerged. Runners should therefore check the manufacturer's guidance for the particular model and make sure its level of protection matches how they intend to use it. This becomes especially important if you want headphones for activities beyond running. A pair designed to survive sweat and rain is not necessarily suitable for swimming. Battery Life Is Particularly Important For Distance Runners Battery life is easy to overlook until you start using headphones for longer training sessions. Someone running for 30 minutes has very different requirements from a runner completing a three hour long run or spending five or six hours on a marathon course. Manufacturer battery figures can vary according to volume, features and usage conditions, so it makes sense to leave yourself some margin. Choosing headphones whose maximum claimed battery life only just covers your expected marathon time is unnecessarily risky. Charging arrangements are worth considering as well. Some models use a charging case, while others charge directly, and quick charging features can be extremely useful when you realise shortly before a run that you forgot to charge them. Think About The Controls Running provides a surprisingly demanding test of headphone controls. You may need to pause your audio, change the volume, answer a call or skip a track while moving and possibly while wearing gloves. Some headphones use touch sensitive controls while others provide physical buttons. Neither approach is automatically better, but controls that are easy to operate while sitting at home can become frustrating when your hands are sweaty and you are halfway through a long run. Think about how frequently you actually interact with your headphones during a run. If you regularly change the volume as you move between quiet paths and busy roads, convenient controls may be more important than you initially expect. The Suunto Spark open ear headphones Which Brands Make Open Ear Headphones? Shokz is one of the names most familiar to runners in the open ear market. The company became particularly well known for its bone conduction sports headphones and has subsequently expanded into open ear air conduction products, giving runners examples of both approaches from the same brand. Suunto is another particularly relevant name for runners and outdoor athletes, and its headphone range demonstrates more than one approach to open ear listening. Products such as the Suunto Wing 2 use bone conduction technology while leaving the ear canal open, while the Suunto Spark uses an open ear earbud design, giving runners another alternative to conventional in ear headphones. Bose takes a different approach with its Ultra Open Earbuds. These use air conduction and a cuff style design that sits around the side of the ear rather than sealing the ear canal, demonstrating how different an open ear headphone can look from the band designs runners may already associate with the category. JBL also produces open ear air conduction headphones, including sports oriented designs that use ear hooks to position the speakers close to the ears. Huawei has developed clip style open ear headphones (pictured at the top of this article), while Sony has also produced open designs intended to allow surrounding sound to reach the listener rather than completely isolating the ear. The category is developing quickly and more manufacturers are introducing open ear designs. Brand recognition can be useful, but runners should pay more attention to a particular model's fit, water resistance, battery life and suitability for exercise than simply choosing the most familiar name. Open Ear Air Conduction Vs Bone Conduction Both approaches leave your ear canal open, but the way they deliver audio is fundamentally different. Air conduction models use speakers positioned close to your ears and send sound through the air, while bone conduction headphones use transducers that transmit vibrations through bone towards the inner ear. Neither technology is automatically better for every runner. Air conduction models may appeal to people who prefer a more conventional speaker based listening experience, while bone conduction headphones have become established among runners and other outdoor athletes who value an unobstructed ear canal and secure sports focused designs. Fit, comfort and sound are personal, so trying one technology does not necessarily tell you whether you will like the other. The important point is to understand which type you are buying rather than assuming all products labelled "open ear" work in the same way. Open Ear Headphones Vs Earbuds Traditional wireless earbuds sit in or at the ear canal, and many use silicone tips to create a seal. This can provide greater isolation from outside noise and often produces a more immersive listening experience with stronger bass. Many modern earbuds also offer transparency or ambient modes. These use microphones and electronics to feed external sound into your ears, which is a different approach from physically leaving the ear canal unobstructed. For runners, the choice is therefore not simply about which technology produces the best sound. It is about deciding how much connection you want with your surroundings, how important audio isolation is and which design you find most comfortable when running. Read more about choosing headphones here. What Should Runners Look For When Buying Open Ear Headphones? Start with fit rather than becoming distracted by a long specification list. Headphones that sound excellent but move around or become uncomfortable after 40 minutes are unlikely to be a good running purchase. Consider how securely they sit, whether they work with your glasses and running hat, their sweat and water resistance, battery life and how easily you can operate the controls while moving. If you run in busy places, think about whether they provide sufficient speech and music clarity without forcing you to use excessive volume. Weight can become important on longer runs, while runners who regularly make calls may also want to investigate microphone performance in windy conditions. The best open ear headphones for running are not necessarily those with the longest list of features, but those that remain secure and comfortable throughout the type of running you actually do. Are Open Ear Headphones Good For Running? For many runners, open ear headphones offer a useful balance between listening to audio and remaining connected to what is happening around them. They can also solve one of the biggest problems some runners have with conventional earbuds by removing the need to put anything inside the ear canal. Their biggest strength is also the reason they will not suit everybody. Traffic, wind, conversations and other external sounds remain part of the listening experience, and runners who want to disappear into their music may find that frustrating. Most importantly, open ear headphones should not be confused with one particular technology. Bone conduction and open ear air conduction provide different ways of keeping the ear canal unobstructed, giving runners more choice when deciding how they want to listen on the move. If conventional earbuds have always felt uncomfortable, or you want to hear more of your surroundings without giving up your music and podcasts, open ear headphones are certainly worth considering for your next run. Read more about running in headphones here.

Running shoes are complicated products. A typical pair combines engineered textiles, cushioning foams, rubber, plastics, adhesives and numerous smaller components, often made from materials that are difficult to separate once the shoes reach the end of their useful life. That makes creating a genuinely sustainable running shoe extremely difficult. Using recycled polyester in an upper can reduce the need for virgin material, but the same shoe may still contain conventional petroleum-derived foam and synthetic rubber. Equally, designing a recyclable shoe achieves relatively little if there is no practical system for collecting worn shoes and recovering their materials. However, running shoe sustainability is developing quickly. Some manufacturers are introducing recycled materials into established shoes, while others are experimenting with plant-derived foams, natural rubber, simpler construction, product-level carbon measurement and shoes specifically designed to be returned and recycled. If you're looking for the most sustainable running shoe brands, it therefore makes more sense to examine exactly what companies are changing and which elements of their running shoes are becoming more sustainable. What Does A Sustainable Running Shoe Actually Mean? There is no universally accepted definition of a sustainable running shoe, and describing any newly manufactured running shoe as completely sustainable would be difficult to justify. Producing footwear requires raw materials, energy, manufacturing and transport, and eventually the shoe will wear out. It is more useful to think about reducing environmental impact. Manufacturers can use recycled rather than virgin materials, replace some fossil-derived ingredients with renewable alternatives, reduce waste during manufacturing or design shoes so that materials can potentially be recovered when they reach the end of their useful lives. Durability matters too. A shoe that performs well for a long time and does not need replacing as quickly can offer a different environmental advantage from a shoe that contains an impressive percentage of recycled material but wears out relatively quickly. The important point is that sustainability is not one feature. To understand what manufacturers are achieving, you need to look at the different components of the shoe. The Upper The upper is one of the most obvious places to introduce recycled materials. Recycled polyester is increasingly used within engineered mesh, knitted uppers, linings and other textile components, while laces, tongues and internal fabrics can also incorporate recycled material. This can reduce demand for virgin synthetic material, but percentages need to be interpreted carefully. A claim that 60% of an upper is recycled does not mean that 60% of the entire shoe is recycled. Some manufacturers are going further by introducing fibres derived partly or entirely from renewable feedstocks. Bio-based nylon and other alternatives can reduce dependence on conventional petroleum derived materials, although being bio-based does not automatically make a material biodegradable or recyclable. The Midsole The midsole presents a much greater challenge because it provides much of the cushioning and energy return runners expect from modern footwear. It needs to remain lightweight and resilient while surviving hundreds of miles of repeated compression. Conventional running shoe foams are predominantly derived from petrochemicals, but manufacturers are increasingly introducing renewable feedstocks. Materials derived from sources including sugarcane, corn and castor beans can replace some fossil-derived ingredients. Again, percentages matter. A midsole containing bio-based material is not necessarily entirely plant derived, and different manufacturers calculate and describe bio-based content in different ways. The Outsole Outsoles have to provide grip and resist abrasion, making durability particularly important. Conventional synthetic rubber remains widespread, but manufacturers are increasingly incorporating natural rubber and recycled rubber. There is also a potential trade off between reducing material and extending the life of a shoe. Removing outsole rubber may make a shoe lighter and reduce its initial material requirements, but that becomes less beneficial if the exposed midsole wears rapidly and the shoe needs replacing sooner. The Running Shoe Brands Leading The Way On Sustainability Hylo Hylo is one of the most interesting running brands when sustainability is examined at component level because renewable materials have been incorporated throughout the shoe rather than being concentrated solely in the upper. The Hylo Impact uses a knitted upper made from bio-based nylon derived from castor beans. Other materials include corn derived lining, bio-eva within the midsole, an outsole containing 60% natural rubber, a partly bio based insole and Tencel Lyocell laces. Hylo has stated that approximately 40% of the shoe by weight is bio based. It also publishes a product carbon footprint for the Impact of 8.63kg CO2e per pair, providing runners with considerably more information than a general claim that a shoe contains sustainable materials. The significance of Hylo's approach is that it tackles several different components. The midsole and outsole account for substantial parts of a running shoe, so introducing renewable materials in these areas potentially goes considerably further than simply replacing virgin polyester within the upper. Hylo is much smaller than the biggest global running brands, but its combination of material innovation and product-level carbon reporting makes it particularly relevant when examining the direction in which lower-impact running footwear could develop. On On has taken a different approach by concentrating heavily on circularity through its Cyclon programme and the Cloudneo running shoe. The Cloudneo was designed with its eventual recycling in mind. On states that the shoe is more than 90% recyclable and contains more than 50% bio-based materials. Its knitted upper contains 98% bio-based material, while its Speedboard contains 90% bio based material. Castor beans provide an important source of renewable feedstock, while the upper is left undyed to eliminate a further manufacturing process. The Cloudneo also uses fewer than ten individual components and a single cut upper, helping simplify its construction. The most interesting element is what happens afterwards. Cyclon provides a system through which eligible products can be returned to On, allowing recyclable components to be recovered and processed. On has demonstrated this process by incorporating material recovered from returned Cloudneo shoes, together with manufacturing waste, into components for subsequent footwear. That is important because recycling has been considered during the design of the shoe rather than being treated purely as a problem once the product has worn out. The Cloudneo does not mean that every On running shoe operates within a closed recycling loop, and genuinely circular footwear remains difficult to achieve at scale. Nevertheless, On's work makes it one of the most interesting major running brands in this area. Icebug Swedish footwear company Icebug stands out for the amount of environmental information it provides about individual products, particularly within its trail running range. The Järv RB9X illustrates the approach. Its outsole contains FSC-certified natural rubber together with recycled rubber, while its upper incorporates recycled polyester. The midsole uses a substantial proportion of Susterra, a material partly derived from corn. Icebug states that the finished Järv contains both bio based and recycled materials and also publishes a product carbon footprint for the shoe. This allows runners to look beyond an isolated recycled material percentage and consider the environmental impact of the product more broadly. That level of transparency is significant. Comparing sustainability claims between footwear companies can be extremely difficult when manufacturers use different measurements and terminology, so detailed information about individual materials and product footprints makes it easier to understand what has actually changed. Icebug remains much smaller than brands such as Nike, adidas or Asics, but its combination of bio-based materials, recycled content and product level environmental reporting earns it a place among the most interesting running brands in this area. Saucony Saucony has concentrated on introducing renewable and recycled materials while retaining the performance and construction runners would recognise from conventional running shoes. Its Run For Good standard sets specific thresholds for qualifying footwear. An RFG shoe needs an upper containing at least 75% organic, recycled or renewable materials, together with a sole and midsole containing at least 50% organic, recycled or renewable materials. The Triumph RFG demonstrates how far this approach can be taken. Saucony developed the shoe with a midsole containing 55% corn-based material, an outsole containing 80% natural rubber and a cotton upper using plant-based dyes. This is significant because the changes are not restricted to the upper. Addressing the foam and rubber components potentially reduces reliance on conventional fossil derived materials across a much greater proportion of the shoe. However, these specifications should not be applied to Saucony's entire range. The Triumph RFG is a particularly sustainability focused model, while other Saucony running shoes use different combinations of materials. Salomon Salomon has explored another important part of the sustainability problem: how to design a running shoe that is easier to recycle when it eventually wears out. The Index project was developed around this principle. It uses two principal material families, with polyester forming the upper section and TPU used for the lower portion of the shoe. Once the shoe reaches the end of its useful life, it can be returned through Salomon's collection system in participating markets. The upper and lower sections can then be separated so that the materials can enter different recycling streams. This demonstrates why design for disassembly matters. Conventional running shoes can contain recyclable materials but remain extremely difficult to recycle because different foams, textiles, plastics and rubber have been permanently bonded together. Salomon has also worked on reducing waste during manufacturing. Changes to the Index upper construction improved cutting efficiency and reduced the proportion of material discarded during the cutting process. Rather than concentrating only on how materials are sourced, Salomon's work demonstrates how the construction of the entire shoe can influence what happens to it later. The Salomon Index 03 Asics Asics is particularly interesting because its sustainability work includes both changing materials and attempting to quantify the environmental impact of footwear. Recycled polyester has become increasingly common within its running range. The Gel-NIimbus 28, for example, uses polyester fabric made from recycled PET for at least 75% of its main upper. Asics has also incorporated bio based content into some cushioning materials. Certain versions of its FF Blast Plus foam contain approximately 24% bio based material, demonstrating how renewable feedstocks can be introduced into an area of the shoe traditionally dominated by petrochemicals. Another important part of the Asics approach is carbon measurement. The company has published product carbon footprint information for selected footwear, considering areas including materials, manufacturing, transportation, use and eventual end of life. This matters because recycled content only tells part of the environmental story. Manufacturing and other stages of a shoe's lifecycle also contribute to its overall footprint, making transparent carbon information particularly useful. Veja Veja is better known for lifestyle footwear than specialist running shoes, but its running range contains enough interesting material innovation to warrant inclusion. The Condor range has incorporated substantial proportions of recycled and bio-based materials. Current models use components including recycled polyester engineered mesh alongside materials derived from sugarcane and Amazonian rubber. Veja's approach is particularly notable because renewable material is incorporated into components beyond the upper. Sugarcane derived material can contribute to cushioning components, while natural Amazonian rubber can reduce the proportion of conventional synthetic rubber required within the outsole. Veja does not have the breadth of specialist running footwear offered by brands such as Asics, Brooks or Saucony, so it would be misleading to present it as an equivalent running company. However, the material composition of its running shoes makes it an interesting example of how renewable resources can be introduced throughout footwear. Brooks Brooks has taken a more incremental approach by increasing recycled content within some of its mainstream running shoes rather than concentrating exclusively on specialist environmental models. The Ghost 17 is a good example. Brooks states that 59% of the materials within its upper are recycled, meaning recycled content has been incorporated into one of the company's highest profile everyday running shoes. Brooks also describes the Ghost 17 as a certified CarbonNeutral product. This does not mean manufacturing the shoe produces no greenhouse gas emissions. Brooks works to reduce emissions associated with the product and then uses independently verified carbon credits to address residual emissions covered by the certification. The distinction is important because carbon neutral claims can easily be misunderstood. Reducing the actual footprint of producing footwear and compensating for remaining emissions are related but different approaches. The advantage Brooks has is scale. Introducing meaningful recycled content into a mainstream shoe purchased by large numbers of runners can potentially have a substantial overall effect, even if the individual shoe is less radical than some of the specialist products in this article. adidas adidas has incorporated recycled materials across numerous running shoes, although the precise wording of its sustainability claims needs careful interpretation. Some adidas running models contain minimum percentages of recycled material across the product, while others specify recycled content within the upper. This distinction is important because saying that an upper contains 50% recycled material is very different from saying that half of the entire shoe is recycled. adidas has also previously experimented with substantially reducing the measured carbon footprint of running footwear, including through its collaboration with Allbirds. That project demonstrated how changes to materials, weight and manufacturing could be considered together rather than concentrating on one component. Across the wider current running range, the approach is generally more incremental. Recycled content is increasingly incorporated into established performance footwear while the fundamental multi-material construction of a conventional running shoe remains. Given the enormous scale at which adidas manufactures footwear, relatively modest changes can still apply across very large numbers of products. Nike Nike has increasingly incorporated recycled materials into mainstream running footwear, although its approach should be distinguished from the more radical circular or heavily bio based projects elsewhere in the industry. Nike identifies qualifying footwear as containing sustainable materials when at least 20% of the product by weight is made with recycled content. Recycled polyester is used within numerous footwear products, while knitted construction can also help reduce some of the cutting waste associated with conventional cut-and-sew uppers. Nike Grind provides another route for manufacturing scrap and material recovered from some used footwear to be processed for subsequent applications. However, this should not be confused with a closed loop system in which a worn running shoe routinely becomes another running shoe. These are worthwhile improvements, particularly when applied by a company manufacturing footwear at enormous scale. However, incorporating recycled materials into conventional footwear is fundamentally different from designing a shoe around circularity or replacing substantial proportions of conventional materials throughout the midsole and outsole. Puma Puma is also incorporating recycled materials into mainstream performance running footwear, including models within its Nitro range. The Deviate Nitro 4, for example, has an upper containing at least 20% recycled material while retaining the synthetic performance foam and rubber outsole expected from a modern plated running shoe. This illustrates why it is important to examine individual components rather than treating the presence of recycled material as evidence that the entire shoe is sustainable. Puma's approach is therefore more incremental than some of the specialist projects elsewhere in the industry. Increasing recycled content within uppers can reduce demand for virgin material, but other major components of the shoe remain more conventional. As with Nike, scale is important. Changes introduced across mainstream Puma running shoes can potentially affect a large number of products, even when the sustainability innovations within an individual shoe are less extensive than those found in some of the more experimental models covered in this article. Check what the outsole of your next pair of shoes is made of Is Recycled Always Better? Using recycled material can reduce demand for virgin resources, but it does not remove all environmental impacts. Recycled polyester still needs to be collected, processed and manufactured into new fibres. A running shoe with a recycled polyester upper may also contain virgin foam, synthetic rubber, plastics and adhesives elsewhere, while combining all those materials can make the finished shoe extremely difficult to recycle. Bio based materials have their own complications. Replacing petroleum derived material with feedstock originating from plants can reduce dependence on fossil resources, but environmental impact still depends on factors including agriculture, processing, energy and transportation. Bio based does not necessarily mean biodegradable either. A high performance polymer partly or entirely derived from plants can still behave like a conventional synthetic material once it has been manufactured. Specific claims are therefore much more useful than broad descriptions. Knowing that an outsole contains 60% natural rubber or that an upper contains 59% recycled material tells runners considerably more than simply describing a shoe as green or environmentally friendly. Why Durability Matters One of the less glamorous sustainability issues may also be one of the most important. A running shoe that remains usable for longer does not need to be replaced as quickly. This makes durability part of the environmental discussion. Reducing the amount of outsole rubber might lower initial material use and reduce weight, but that advantage becomes less convincing if the exposed midsole deteriorates quickly and the shoe needs replacing sooner. Runners can play a role too. Running shoes do not need to be replaced automatically after an arbitrary number of miles if they remain comfortable, structurally sound and appropriate for running. Equally, shoes that are no longer suitable for regular training may still have considerable useful life for walking or everyday wear. Buying fewer pairs and using suitable shoes for longer is a much less exciting sustainability message than introducing a new material, but it should not be overlooked. Read more about when you should replace your running shoes here. Why Running Shoes Are So Difficult To Recycle Modern running shoes are usually composite products. Engineered mesh, cushioning foam, rubber, plastic reinforcements, internal fabrics, laces and adhesives all have different properties and can be permanently bonded together. Putting a worn running shoe into a recycling collection therefore does not automatically mean that its materials can be recovered and turned into another shoe. Separating those materials economically and at sufficient quality for reuse remains one of the industry's biggest challenges. That is what makes projects such as On's Cloudneo and Salomon's Index particularly interesting. Both approaches consider recycling while the product is being designed, either by simplifying the materials and components involved or making it easier to separate them later. True footwear circularity remains a considerable challenge, particularly at the enormous scale of the global running shoe market. Nevertheless, designing a product around what happens when it wears out represents an important development beyond simply adding recycled material to conventional footwear. Should Sustainability Influence Which Running Shoes You Buy? Sustainability can form part of your decision, but it should not override whether a running shoe is actually suitable for you. A shoe still needs to fit properly, feel comfortable and meet the demands of the running you intend to do. Buying a supposedly lower-impact shoe that does not suit you and replacing it after a short period is unlikely to achieve much. Once you have identified several suitable shoes, sustainability information can provide another way of choosing between them. Look for specific percentages of recycled or renewable material, details of which components those percentages apply to, product carbon-footprint information and a clear explanation of what can actually happen to the shoe at the end of its life. Broad terms such as green, eco friendly and sustainable are far less useful when they are not accompanied by evidence explaining what has actually changed. Read more about choosing your next pair of running shoes here. Which Running Shoe Brands Are Most Sustainable? There is no convincing way to produce a definitive ranking of the most sustainable running shoe brands because different manufacturers are tackling different parts of the problem. Hylo is particularly interesting for its extensive use of bio-based materials throughout the shoe, while On is pushing further into circular design and the recovery of material from returned footwear. Icebug stands out for its product- evel transparency, Saucony has demonstrated how renewable materials can be incorporated into the upper, midsole and outsole, and Salomon has focused heavily on designing footwear that can be separated and recycled more easily. Asics is making useful progress in both materials and carbon-footprint transparency, while Veja demonstrates another approach to incorporating renewable materials. Brooks, adidas, Nike and Puma are each introducing changes into footwear produced at much greater scale, which is important even when the changes to an individual shoe are less radical. Perhaps the biggest development is that sustainable running shoes are gradually becoming about much more than recycled polyester. Bio based cushioning, natural rubber, manufacturing efficiency, durability, carbon measurement, design for disassembly and practical end of life recycling are all becoming parts of the discussion. The ideal running shoe would perform well, remain usable for a long time, minimise virgin fossil-derived materials and provide a practical route for recovering useful materials when it eventually wears out. No brand has completely solved that challenge yet, but some of today's running shoes are beginning to show what a lower impact future for running footwear could look like.

In this episode of the Sapphire Running Zone podcast, Tim Rogers talks to Sophie Badman, an Events Fundraiser at Samaritans, about her own running journey and the fundraising lessons she has learned along the way. As someone who has raised money through her own running challenges and who now supports other charity runners, Sophie has experienced fundraising from both sides. Her running story began with a single 10K after she decided to raise money for Samaritans, a charity that had previously supported her personally. That first event eventually developed into a challenge involving around 500 miles of running, numerous 10Ks, ten mile events and half marathons, while forcing her to find increasingly creative ways to keep people interested in her fundraising. Have a listen to the podcast here Running For Her Mental Health Sophie started running around 2018, initially because of the positive effect it had on her own mental health. There was something about simply putting on her running shoes and heading outside that she found beneficial, and having previously received support from Samaritans, running also provided an opportunity to give something back. Her first challenge was a 10K. She had secured her own place rather than taking a charity entry, so there was no minimum fundraising commitment and initially no ambitious fundraising target. She simply hoped friends and family might support what she was doing, but that first event proved to be the beginning rather than the end. Sophie continued entering races and eventually set herself the much bigger challenge of covering 500 miles during the year while continuing to fundraise for Samaritans. What had started as one 10K became a series of events and a much longer fundraising journey. Moving From 10K To A Half Marathon One of the biggest steps in Sophie's running journey was moving from 10K events to the half marathon. Her first was in Dublin, which was also the furthest she had travelled for a race and her first trip away on her own. She found the jump from 10K to 13.1 miles considerably more demanding than simply adding another few miles. Training took more time, while hydration and nutrition became increasingly important as her runs became longer, making the half marathon feel like a significant step up. A typical training week included two 5K runs during the week followed by a progressively longer run at the weekend. Sophie eventually reached around ten miles in training before travelling to Dublin, although she admits that with hindsight she could probably have done a little more preparation. The final stages of the race proved difficult and she walked for a short period after reaching around 11 miles. Although she initially felt disappointed about walking, crossing the finish line brought a very different emotion because she had completed her first half marathon and proved to herself that she could cover the distance. The Difference A Great Crowd Can Make Sophie later ran the Royal Parks Half Marathon in London and immediately noticed the difference that a large and enthusiastic crowd could make. With music, charity cheering points and spectators around significant sections of the route, there were times when the atmosphere helped carry runners through the difficult miles. It was very different from events where runners can encounter long, quiet stretches with relatively little support. Having experienced both, Sophie believes crowd support can be particularly valuable for someone tackling a new distance and dealing with the inevitable doubts that can appear as a race becomes difficult. One particularly simple recommendation from the podcast is to put your name on your running top. Hearing complete strangers shout your name can provide a surprisingly powerful lift when you are struggling, particularly if you do not have friends or family around the course. Sophie travelled to both Dublin and the Royal Parks Half Marathon without her own supporters, so those cheers from the crowd became even more important. For runners choosing their first major half marathon or marathon, the likely atmosphere and level of spectator support can therefore be worth considering alongside the course itself. Read more about Royal Parks Half marathon here. When One Event Became A Much Bigger Fundraising Challenge Fundraising for Sophie's first 10K was relatively straightforward. Friends and family supported her, particularly because they understood her personal connection with Samaritans, and she raised around £300 from that initial challenge. The situation changed as Sophie continued adding races and was subsequently offered a London Marathon place with Samaritans, which came with a £2,500 fundraising target. Asking the same people to sponsor another 10K, another ten-mile race and another half marathon was never going to be enough, so she needed to find different ways of engaging people. This is one of the most useful themes to emerge from Tim's conversation with Sophie. A long fundraising campaign needs different stories, activities and milestones because continually posting the same fundraising link with essentially the same message will inevitably lose its impact. Running Fundraising Ideas: Inspire A Mile One of Sophie's most successful running fundraising ideas was something she called Inspire A Mile. Before one of her longer events, she invited people to make a donation and nominate the name of a loved one, whose name would then be printed on the back of her running top. Donations ranged from relatively small amounts to £20 or £30, and the idea gave supporters something much more meaningful than another straightforward sponsorship request. Sophie would carry those names with her during the event, creating a direct connection between the people donating and the challenge she was taking on. It is an idea that could easily be adapted by other charity runners. A marathon offers 26.2 miles, while a half marathon provides 13.1, giving runners an opportunity to dedicate individual miles or sections of their race to people who matter to their supporters. Turning A Virtual Run Into A Fundraiser COVID disrupted Sophie's original running plans, including the London Marathon that was intended to be the finale of her challenge. It also forced her to think differently about how she could continue fundraising when normal events and activities were heavily restricted. With virtual running becoming increasingly popular, Sophie organised her own virtual running event through Facebook. She bought medals herself and promoted the event through the Lonely Goat virtual running community she belonged to, with participants paying around £10 to enter. There was some upfront expenditure because the medals needed to be purchased, but the event provided another source of donations without Sophie repeatedly asking the same friends and relatives for sponsorship. It also demonstrated how useful an existing running or online community can be when you give people something specific to join. Cake Sales, Quizzes And Raffles Sophie also experimented with more traditional fundraising ideas. Cake sales worked particularly well because supporters received something in return for their donation, while she had also planned a quiz night before COVID prevented it from taking place. Another idea involved approaching businesses for prizes that could be used in a raffle. Sophie found that smaller local businesses could be particularly receptive to these requests, especially when there was a genuine local connection to the fundraiser or the cause. Rather than concentrating entirely on large national companies that may receive huge numbers of requests, she recommends speaking to independent businesses and organisations within your local community. Your charity may also be able to provide a letter confirming that you are officially fundraising for them, which can help when making approaches. The broader principle is to give people different reasons to support you. Sponsorship remains important, but raffles, cake sales, quizzes and other activities can bring money into the campaign from people who might not respond to another direct request for a donation. Read more about organising a cake sale here. Give People Different Reasons To Donate A recurring theme throughout Sophie's fundraising was the importance of giving supporters something new. When she completed an event, she could share a photograph of herself with the medal and talk about what she had achieved, while an upcoming race gave her another milestone around which to build her fundraising. She could also set smaller targets within the overall campaign, such as asking supporters to help her reach a particular total before her next ten-mile race or half marathon. These interim targets can make a large fundraising goal feel more achievable and provide a reason for people to act now rather than intending to donate at some unspecified point in the future. Training itself also provided content. A longest-ever run, a particularly difficult session or even a training run that went badly could all become reasons to update supporters, allowing Sophie to tell an evolving story rather than simply repeating the same request for sponsorship. Don't Only Share The Good Runs Social media played an important role in Sophie's fundraising, particularly Facebook and Instagram, while LinkedIn has subsequently become another useful way of reaching a different network. Her experience suggests that the most effective posts are not necessarily those that simply contain a fundraising link. Sophie believes runners should not feel they have to make every update look perfect. Training for a big running event inevitably includes difficult sessions, and there will be days when a planned run does not go well, motivation disappears or the distance feels considerably harder than expected. Sharing some of those experiences can make a fundraising campaign more authentic. Supporters get to see what is actually involved in preparing for the event rather than only seeing photographs of successful long runs and race medals, while every training update creates another natural opportunity to remind people why you are taking on the challenge. Sophie also found that timing could help. Posting around payday or the beginning of the month could remind people who had previously said they intended to sponsor her once they were paid, without having to approach every person individually. Read more about using social media for fundraising here. Look Beyond Your Existing Network Eventually, most long-term fundraisers reach the point where they have asked their closest friends and family for support. That does not mean the fundraising has to stop, but it may mean looking beyond the people who already know you. Sophie recommends turning towards the wider local community. Running clubs, local businesses, community groups and local media can all potentially extend the reach of a campaign, particularly if you have an interesting story or a strong connection with the charity you are supporting. She contacted local media about her own challenge and secured coverage in the newspaper and through its social media channels. Runners can also speak to their local parkrun team or running community to see whether there are appropriate opportunities to share what they are doing. The objective is not simply to put your fundraising link in more places. It is to find new audiences who might genuinely be interested in your challenge and the cause you are supporting. Fundraising Ideas From Other Runners Working as an Events Fundraiser at Samaritans has given Sophie the opportunity to see how other charity runners approach their fundraising. One simple idea she particularly likes is selling unwanted belongings and putting the proceeds towards the fundraising total. Clothes, running kit and other items that are no longer being used can potentially generate useful amounts through online selling platforms or car boot sales. Instead of asking someone else to make a donation, you are turning things you no longer need into money for your chosen cause. Sophie has also been inspired by one long-standing Team Samaritans runner who tackles the London Marathon dressed as a green telephone. Rather than concentrating entirely on finishing as quickly as possible, he stops and talks to people along the route, creating a direct connection between the way he approaches the event and the charity he represents. What Comes Next For Sophie? Sophie has continued running and has no intention of stopping. The Great South Run is among her upcoming challenges, while she is also hoping to return to the half marathon distance at the Cambridge Half Marathon after several years away from 13.1 miles. The London Marathon remains firmly on her list too. Having originally secured a place before COVID disrupted her plans, she is now aiming to run it in 2028, having spent plenty of time experiencing the event from the other side while supporting Samaritans runners. Sophie's conversation with Tim demonstrates how quickly a single event can turn into something much bigger. One 10K became hundreds of miles of running, half marathons at home and overseas and a fundraising campaign that forced her to keep finding new ways to engage supporters. Perhaps the biggest lesson from the podcast is that successful fundraising rarely comes from doing the same thing repeatedly. Tell people why the cause matters, give them different ways to become involved, share the difficult parts of the journey as well as the successes and keep finding new stories to tell. The running challenge may provide the reason for fundraising, but everything you build around it can ultimately make the biggest difference. If you'd like to support Sophie her fundraising page is here. Have a listen to the podcast here