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You've got a spot in your next big running event, but now what? Getting an entry in one of the big marathons, like a World Marathon Major, can feel as much of a challenge as actually running it. But what happens when you do get a spot? What do you do next? Panic or plan? We talk you through the next steps and help you prepare for the experience of a lifetime! Planning for your next event is crucial. If you've grabbed yourself an entry in a big half or full marathon through a ballot and you weren't expecting to get one, or you've just entered an event without really thinking about next steps then you're in the right place. Here's the guide on what to do next! Get yourself checked over before planning for your next big event Before planning for your next big event it's a good idea to have a medical check up. This is particularly important if you haven't exercised for a few years and if you're planning to do a marathon. If you are carrying a few extra pounds you will be putting yourself under some pressure for the first few weeks of your training, so it's essential that you let a medical practitioner have a look at you to give you the all clear. Talk it through with family and friends Running a marathon, or a half marathon, can be a life changing experience: not just for yourself, but also for those close to you. You need to understand that it is going to impact many people's lives and it is essential that you talk it through with them at the earliest opportunity. You will be spending many days and evenings training and this time has got to come from somewhere. Most people now lead busy, hectic lives and it is likely that the time you need to train will have to be taken from time that you would ordinarily be spending with those closest to you. Both you and your friends and family need to understand this at an early stage to avoid any misunderstanding or confusion later. You don't want a 'it's me or the marathon' type of conversation in the middle of your training programme. You are going to need as much support as you can get when the training picks up, so take them with you throughout your journey. Getting confirmation of your event spot is a big moment, but don't leave them behind. Celebrate together and plan ahead together. Pick a training plan and stick with it We'd love you to use one of ours, but if you don't make sure it's from a reputable site and that it's right for you. There are now so many options and lots of them aren't of the quality you need. Plans should be built on the four principles of training; progression, specificity, individualisation and overload. Stick with it, you do not want to change to another in a few weeks. If you think you may struggle with committing as much time as you'd like then select the 'get you round' option rather than a specific time like 3, 4, or 5 hours. The faster the target time then generally the more time you'll have to invest in your training. Be very cautious when forecasting your potential finish time and remember that this will be used to decide where you start the event from. The faster the predicted time, the further up the start area you'll be starting from. Get it wrong and your race day experience will be seriously impacted. Four hours for a marathon might sound easy when you're sitting on the sofa, many months out from the event, but after a few weeks of training it might seem a distant dream. To get across the line in four hours you'll need to be very committed to your training schedule and be prepared to run at least five times a week for the last two or three months before the race at a pretty decent pace. It also means being able to run a half marathon in at least 1 hour 45 mins. A three hour marathon is a whole different ball game! Decide how you are going to fit it all in Training for a distance running event isn't the type of activity that you can just squeeze into an already full schedule; you will need to make some adjustments to your current way of life to make it all work. Most of us have the time to make it work, we just might not know it. Think about the TV shows you could do without or how you could change your work schedule, especially with the growth in working from home. Could you run before work, or during lunch? If you work in an office then being able to run after work can be difficult if you're back late. Can you run from the office and then head home? Think carefully how you're going to make it work. This also goes for the long runs at the weekend and the events that will form an important part of your build up to the big day. If your weekends are full with another sport or hobby then you might need to put it on hold for a while. Once you are well into your training plan your long runs will be anything from an hour to well in excess of three hours and when you add in the time that it takes to get ready, stretch, cool down and then grab a shower you're looking at potentially five hours. This will be one day of your weekend and while the other day will likely be a rest day. it's possible there may be some cross training, so don't make many plans outside of your running! Make a diary of short, medium and long term targets Your training consists of a number of key milestones, with the end game of actually completing the event being just one of them. There are a lot of important stages in between, including running your first 5k, a 10k, a 10 mile event, a half marathon (if you're training for a marathon) and potentially one more if there is a longer event near you. you will need to allocate at least 3 weekends for these events. As soon as you get your spot in your main event and you've decided on your training plan you need to plan in these build up events. Your training plan will tell you when you need to be doing long runs of certain distances so make sure you book in your build up events to match up with those long runs. Most of these build up events will be easy to get into, but the sooner you enter and get your spot confirmed the better. Don't leave it too late or you could be travelling much further than you need to if your preferred option fills quicker than expected. Another reason to get these build up events in the diary early is that it's great mentally to have goals to aim for along the way. Rather than worry about the big long term goal your short term focus is on the shorter distance. Many beginners lose heart early in their training because they are thinking about the long term goal and how hard it might be. Don't do that. Focus on the 5k race and tick that off, before moving on to the next one. Keep a training log Motivation is the key to your distance event training and one of the biggest motivators is to keep a training log so you can see how well you're doing. There are now so many ways of doing this. You can use Instagram, Facebook, TikTok where you add comments and let your followers know what you're up to, or Strava, or Garmin if you use one of them to actually record your runs. A blog is also a good way of recording your progress and of course if you're fundraising you need to keep your supporters up to date on your fundraising page, so don't forget updates on there. You could also keep notes offline, but this can be a bit hit and miss. Make sure you interact with others going through the same challenges. Our forum is a great place to do that. Start thinking about your kit Now is the time to start thinking about your running kit. If you're a beginner or someone who just runs now and again, chances are you won't have the gear you need for what lies ahead. You don't want to start your challenge with the wrong gear either, so get down to your local running specialist and get your feet measured properly and get advice on the right shoes for you. They'll also help you get everything else right. Because running is seen as a relatively simple sport and not requiring vast amounts of equipment, many underestimate the importance of getting the right kit. it's right that you don't need too much to get started, but make sure what you do buy is the right gear. It can be easy to make poor choices early on, especially with shoes. What lies ahead may well challenge you in ways you've not been challenged before but imagine the feeling of satisfaction when you cross the finish line. It will have been as a result of hard work and dedication and those achievements are the best ones! Planning for your big event is a major part of this success.

Running training isn't all about pounding the same streets every day at the same pace. Try something different. There are other options, although these can be more relevant as your training develops. In the first instance you should increase time on feet, but when you're ready you can mix it up with some hills, intervals and fartlek! Yep, we'll explain what that is. Remember to always stick to your training plan. Mixing up your training can make a real difference to your motivation and sometimes it can be just what you need if things are getting a bit stale. It needs to be well managed and you mustn't do this too early in your schedule. Some are also much more challenging than others. Seek advice and don't do too much too soon. Here are your different types of training options: Hill training Most of the world's leading marathons, like Berlin, Paris, Chicago and London are run on very flat courses, while others like New York and Boston are hillier and some, like Big Sur in California, much hillier again. Hill training is a tough but necessary part of training for these hillier events, especially if you're looking for a decent time. Hills can build leg strength and aid in the development of your cardiovascular system that can't be achieved in the same timescales on the flat. There are many approaches too, with some runners simply selecting routes with a certain number of hills, while others train using one or two key hills and run up and down them a number of times and for an agreed period of time. This can be extreme but it can have significant physiological benefits. It is not something for beginners to be too concerned about, but when you're looking to improve your times it is a great option. Many of us have no choice when it comes to hills as we have to run them anyway, but at the start of a plan try and keep them to a minimum. Add more hills as you get stronger. Fartlek training The term 'fartlek' has taken on legendary status within the running world. It is actually Swedish for 'speed play', which in itself can still be confusing. It is again more for runners looking to improve their times, than those more interested in a 'get you round' plan, where the time isn't that important. Speed play is the use of markers on your route for bursts of quicker running. For example, you may run past a line of trees or lamp posts and you can a;ternate your speed between them; fast between one set of two, a slow recovery jog between the next two and then fast again between the following two. This technique can have major benefits in developing both the heart and lungs, but it can also have a major downside if not managed correctly. Many beginners pick up injuries when trying fartlek training, so take advice from someone who knows what they're doing with this type of training before trying it out. Perfect for fartlek training Interval training Interval running is of more interest to runners who are looking to trim a few minutes off their best time than those competing in one of their first events. It involves repetitions that are timed, often on a running track. Runners will complete track circuits, or part circuits, in a certain time, have a break and then do it again. Over time there will be improvements in the time taken to complete the reps (hopefully!) and in the recovery period between the reps. Elite athletes will all incorporate a significant amount of interval training, within their training programmes, but it will be very well supervised by their coach. Do not try serious interval training without some support and stick to an agreed schedule. Running clubs are the ideal environment for this kind of activity. The track is a great environment for interval training Resistance training This type of training is based around the lifting of weights in the gym, either free weights or using fixed machines. It is not a core activity for beginners, as most training time should be focused on building the endurance base needed for the challenge ahead, but if you do want one session a week in the gym and you have time for it then resistance training could be for you. Ask your gym instructor to devise a programme for you, taking into account your running programme and the work that you'll already be doing on your legs. This form of training will give you an all over body workout and will work muscles that running won't impact. It will also help your core stability, which is important in injury prevention. Cross training In the post on the principles of training, the principle of specificity was detailed. This is the need to focus your training efforts on running, in order to develop your body in the best way to deal with your running challenges. If you have four sessions a week to train, you would not spend three of them swimming, another one cycling and then turn up on race day and expect to finish comfortably. The focus needs to be on running. However there are benefits to bringing cross training into your programme, albeit on a limited scale. Cross training can relieve pressure on your legs as you get deep into your training, so helping to prevent injury. Importantly it can also prevent boredom. There may come a point in your programme when you feel like a break from running. While you should keep this break to a minimum you can substitute some running sessions for cross training and you won't lose your running fitness, but not too many. Don't decide you want to swap two weeks of running for two cycling; that won't work. It may keep you fit, but it will not maintain your running fitness to where your training plans needs it to be. Cross training is a great way of staying fresh mentally and physically, but not more than the odd session a week. The best forms of cross training are cycling, swimming and cardio workouts in the gym, like the rowing machine. Give you heart and lungs a really good workout in the gym and you will feel invigorated; ready for your next run! Check out our post on cross training here Different types of training Keep your running exciting and try new things, but only when you're ready and with the support of others.

One of the most common reasons why runners fall out of love with the sport is because they get bored Runners often get bored because they are running the same old routes. Variety is the spice of life and this is nowhere more applicable than in running. If you don't get a good selection of options sorted from day one then boredom is around the corner. Even if you have to get in the car, then do it. It's at the heart of your running Where you run absolutely affects your enjoyment of your running and will impact on how successful you are in achieving your running goal if you have one. If you are training for a half marathon for example you're going to be running at least three times a week for potentially sixteen weeks, so you need to make sure you enjoy where you're running. Boredom will be your biggest enemy and while the same route might be fine for the first two or three weeks it definitely won't be for the whole period. You need to have options and you need to have routes that are adaptable and that are safe. They also need to replicate the type of gradients that your event will present to you on race day. No point in training in an area with no hills if your event is full of them. Exploring new areas is always good. You need to keep looking forward to your runs and this is more likely to happen if you're going to new places, rather than the same old route every other day. However, an element of pre-planning is very important Should you plan a running route in advance? There are two ways to find a new running route. One is to 'stumble upon it' and the other is to plan it in advance. There are pros and cons with each and there are occasions when one approach is better than another. If you are following a training plan, whether it's for weight loss, for a specific distance goal, or for an event the plan will include an amount of 'time on feet', or mileage each week, split into a number of days, with those days increasing as the plan progresses. It's very specific and you need to have a running route that matches those requirements planned out in advance. It adds an element of risk and uncertainty to your plan if you make up the route as you go along. You might well get it wrong and end up going too far or not far enough. If you aren't working towards a specific target and you're purely running as part of a general fitness programme, or just occasionally for fun then the 'make it up as you go along' approach is ok, but does of course still have some risks. It won't impact on the success or otherwise of a training plan, because you aren't following one, but it still comes with the risks. The upside of this approach is the joy that running in totally new places brings and the positive feelings that come from finding new places to run, especially if they are on your doorstep. Being on holidays and exploring new running routes can be a great experience and it can set up your trip. The potential downsides of this approach include the possibility of getting lost, of getting into unsafe areas, and of going too far and causing an injury. There are so many ways of planning running routes now that leaving it to chance if you're training for a specific goal is not an option. How to select a route The world of technology has revolutionised pretty much every aspect of our lives and running is no different. It's now possible to put together a whole series of running routes without leaving your home. A bit of time online planning your options will make such a difference to how much you enjoy your running. Remember that you don't always need to start your route from home. To open up many other possibilities consider driving a few miles. and starting a bit further away from home. Google Maps Using a desktop or laptop computer is the best way of building routes on Google Maps, rather than on your phone. You can send it to your phone once you're done. It's very easy and won't take too long. On your computer, open Google Maps. Select your starting point and right click on it. A pop up will appear with 'directions from here' an option. Click on that. On the left, below the starting point that you selected, click the final destination and Google Maps will give you some options. If you prefer to build your own route, just click 'add' and build it from there. You can add up to nine stops. Below this section is an area called 'options' where you can select miles or kms and categories to avoid. Under this is the section where you can send the route to your phone. Click on a route to get the directions. At the bottom of the left hand panel you can see the gradient which is an important part of your route planning. A route saved on Google Maps The panel on the left hand side of the map where you build the route Apps There are so many apps these days that there really isn't any excuse for not planning your running routes properly. The options are endless. We have reviews and guides to all of the main ones, but here we have focused on Runkeeper to show how you can build a route. We have separate posts on each of the main apps and wearables and go into detail on how they work, including generation of routes. With Runkeeper it's a case of plotting the route on the website version and saving it to your account. You can then go to the app and when you're ready for your next run you can select it as an option from the start screen. You can also select routes from other runners and run one of those. Again you'll need to do this on the website and save the ones you're keen on to your account. This is a great way of using someone else's experiences and it will save you a lot of time and effort. The only issue with someone else's routes is that you don't know what criteria they used to plot it, so be cautious. We'll cover these criteria next. A route planned on Runkeeper What should you consider when planning a route? So we know why we need a running route, why we should plan them and what you need to use to plan one, but what factors should we take into account when actually planning them? Safety This is the absolute number one priority. Whatever you're planning a route, put this first. Be really cautious when planning a route through a city where you've never been and the same applies when using a route that someone else has shared in a place where you've never been. This applies both to men and women, although the risks in some areas can of course be greater for women. Running after dark always comes with an element of risk for women, and even more so if you don't know the area or know where you're running. When plotting a route in a new place, research it carefully and find out where the safest parts of it are and stick to them. Another safety consideration is traffic. Keep away from really busy areas within cities and from narrow country lanes in quieter parts of the world. Does the route selected have designated areas for runners or walkers, or will be on the road. Sometimes and in some areas you have to be on the road, but if this after dark the safety issues become a real concern. Safety concerns concerning animals might sound far fetched, but there are many parts of the world where this is a reality. If you're new in a country where wildlife might be very different to yours then again research this carefully. There have been many occasions when an encounter with local wildlife has seriously impacted on what might otherwise have been a great run. Suitability Think about the suitability of the route for your ultimate goal. If you're planning to run an event on a really hilly course you must train in areas with hills regularly. Don't keep plotting routes on flat courses if that's the case and vice versa. You also need to make sure the route is the right level for you at any given time in your development. Don't make it too tough if you're starting out and of course make sure it's the right surface. Don't start adding different terrains or sections with steps until you're at the right stage of your training. No need to include off road routes if you're training for a half marathon on roads Flexibility Can the routes that your plotting be extended or shortened to fit in with your plan? The distance you run will keep changing so you need either a range of routes for all distances, which is ideal, or a smaller number of routes that you use as the core of the plan and make changes to them to suit your needs. Can you add a loop or take off a small section to fit the distance you need for that day. The long run is the key to the success of any plan and finding routes for these is always a challenge. Can you add a mile or so every week to the initial route you chose, or do you need multiple options? Motivational If you don't enjoy running you won't stick with it for long. Putting together a range of running routes that you actually enjoy and look forward to running is absolutely vital. If you don't start a run with a degree of excitement then it will be much, much harder than it should be. Plotting a route that is interesting, both in terms of the landscape and variety is really important. Before you get bored with it make sure you have others available.

Motivation is a key driver in achieving our running goals You can lay out the most ambitious plans you like but if you don't stay motivated then you won't achieve them. It's a bit of a 'catch 22' situation though as motivation is driven by success itself. Success of course is relative and we determine what that is ourselves. It's one of the factors that will keep you motivated but there are others and we'll discuss them here. Follow a plan We say it on this site many times, but that's because we believe it underpins everyone's running training; follow a plan! Without a Training Plan your training is likely to have no structure and the essential four principles of training may not be followed. Plans don't have to followed to the letter, but they are essential guidance that should steer you training, whatever the distance. Check out this post to find out more. If you don't follow a Plan you are likely to 'drift' through your training, with little or no focus and you're unlikely to hit your essential interim goals. Set goals Interim goals are a key motivational tool. You shouldn't just focus on the end goal, focus on goals along the way. If weight loss is your focus and you have a number you want to achieve then break it down and celebrate each of these interim achievements. These goals will be within your training plan. If you have a 16 week plan for example, take the goal at the end of every two weeks to give yourself eight interim goals. This is far more motivational than simply focusing on the end game. Our post on setting goals gives you lots of detail. Take breaks It is essential to not only make sure you follow the rest days in your plan to the letter, but also to build breaks into your schedule. Contingencies are important in case you get ill at any stage, but also just to give your body a break for a few days. This isn't as important if you're following a shorter 5km or 10km plan, but for a half or full marathon training plan it is particularly important. Take a break from your running and either take a complete rest from exercise or try some cross training. Three or four days complete rest will have no negative impact on your running training, but the upside could be significant for your motivation. Establish a routine Your training plan will give you a structure around which you can build a routine and it's really important that you do this as early as you can on your running journey. Developing a routine that works for your lifestyle is likely to make your runs less of a chore and just a normal part of your day. You can of course adjust your routine if you think it's not quite working for you, but the routine itself means you're less likely to skip sessions because you 'can't fit them in'. Some runners prefer an early morning run, some prefer going after dinner and those who work from home might prefer around lunchtime. Whatever works for you needs to become your routine. If something else crops up now and again then you can of course move your run, but try and build a schedule in your life that allows your run to be part of your daily routine, just like dropping the kids off at school, or getting the train to work is part of your routine. Run with others Running can be a very solitary activity. Many of us do the bulk of our running on our own and this often be a very lonely experience that seems to be worse in bad weather! Running with others isn't always easy given that we can all run at different speeds, but it does have real benefits, even if periodically. Why not check out a local running club, or unofficial running groups that operate in most towns and cities and join one of these every couple of weeks. You don't have to join them for all their runs, just now and again. They will generally have groups for runners of different speeds and even within those groups there will small numbers that run at the same pace. Our post on running with others goes into the pros and cons of running with others. It's definitely worth a read. Reward yourself There's nothing better at the end of a distance event to be awarded your medal and then collect a T shirt and a host of other goodies as you pass the finish line. It's the recognition of your achievements, both on race day and the training that you completed to get there. Why not enter a virtual event as part of your training and get some extra rewards ahead of your big day. If you're not training for an event, but are more focused on a weight loss goal there is even more reason to have a go at a virtual event. These can be done locally and the medals and T shirts that are offer can be really impressive. If you're into your bling this is a great way of boosting your collection! Look after yourself The longer your training plan, the more stress you'll be putting your body under. It is really important that you learn to look after yourself and that you don't regard rest days or sessions at the physio as any kind of weakness. These days are critically important days and without them you will not perform at your best. Don't just regard your physio as a place to go when you're injured. Book in for a sports massage and give your muscles a well deserved treat. The vast majority of runners don't do this, but the more you train, the more important it is. The better you feel (and a sports massage will make you feel so much better!) the higher your motivation. Fundraise If you're not fundraising during your current running endeavour then you should seriously think about doing so. There is nothing more motivational than raising money for your favourite charity. Not only will you be doing good, but you'll also be (hopefully) setting another goal and achieving it. If you have your own entry in your next event you don't need to set a large target. Why not start with £100. Set up a fundraising page, put £100 as your target and let your friends and family have the link. Use social media and generate some buzz around what you're doing. When you hit £100 increase it to £200 and keep going. You'll be at £500 in no time and imagine the motivation you'll get from that. Success Success is of course one of the ultimate motivators. It's one of the major reasons why many runners do another event after their first and then another... The key during training is to create the opportunities for success that then act as motivators for the next phase of your training. These interim goals can be a combination of running and fundraising goals and if you follow our tips above you're very likely to achieve them. Get into a routine, run with others, reward and look after yourself and most importantly of all, follow a plan! Have you any thoughts on how we could add to our 9 ways to get and stay motivated? We'd love to hear from you and how we can add to our 9 ways to get motivated...and stay motivated.

In 2006 the organisers of the London Marathon joined forces with four of the world's most well known marathons, New York, Boston, Chicago and Berlin. Later Tokyo was added to create the World Marathon Majors. It has changed over the years, with the Sydney Marathon added in 2025 and the Cape Town Marathon joining in 2027. They are all very hard to get into and doing all eight is the holy grail for many runners. What is the World Marathon Majors series? The World Marathon Majors is a series of seven of the biggest marathons in the world: Tokyo, Boston, London, Berlin, Chicago, New York and Sydney. Initially established as an initiative to ensure consistently high standards amongst the events and to reward the elite runners it has since broadened to focus on amateur runners. There is now the age group ranking for those at the faster end of the market, with more than 350 partner races involved, and the six star medal to encourage runners to do all six. Getting into all six is a challenge in itself however. They are all very difficult to get a spot in, but where there's a will there's a way. If you don't get in through the respective ballots there are always tour operators or charities. What are the seven events? London Field Size - 45,000 Date - April each year. The exact Sunday varies. How do you get a spot? - There is a ballot, which is notoriously hard to get a spot through, but there are hundreds of UK charities with spots and some will have these available until a few weeks before the race. Fundraising targets are anything from $2k to $5k. A limited number of US charities have entries but they will ask anything from $5k to $10k for these. Tour operators also have entries available for international runners. Event website - https://www.tcslondonmarathon.com/ Here's our post on London New York Field Size - 50,000 Date - First Sunday in November each year How do you get a spot? - There is a ballot, which is also very hard to get a spot through, but there are many US charities with entries in the event. They will ask for anything from $3k to $10k fundraising and they generally fill quickly. Many will be oversubscribed. Tour operators also have entries available for international runners. Event website - https://www.nyrr.org/tcsnycmarathon Here's our post on New York Berlin Field Size - 50,000 Date - September each year. Exact Sunday varies. How do you get a spot? - There is a ballot, and many global charities have entries in the event. In the US they ask for around $3k to $5k, with less in the UK and less again in mainland Europe where fundraising expectations are generally much lower. Tour operators also have entries available for international runners. Event website - https://www.bmw-berlin-marathon.com/en/ Here's our post on Berlin Chicago Field Size - 45,000 Date - October each year How do you get a spot? - There is a ballot, and there are nearly 200 US charities with entries in the event. Fundraising targets are lower here than New York and Boston. There are very few overseas charities with spots available. Tour operators also have entries available for international runners. Event website - https://www.chicagomarathon.com/ Here's our post on Chicago Boston Field Size - 30,000 Date - April each year on Patriot's Day. How do you get a spot? - This one is different from the others as it's based on qualifying times. There is a window of a few days where those that have run a qualifying time in the preceding year can apply for a spot. Achieving a qualifying time doesn't guarantee a spot. There are a small number of local US charities with entries in the event and generally they will ask for anything from $5k to $10k fundraising and they fill quickly. Many will be oversubscribed. Tour operators also have entries available for international runners. This event has the smallest field of any of the Majors. Event website - https://www.baa.org/races/boston-marathon Here's our post on Boston Tokyo Field Size - 37,500 Date - March each year How do you get a spot? - There is a ballot, which is also very hard to get a spot through, but there are a number of Japanese charities with entries in the event. Very few international charities have entries. All will be oversubscribed. Tour operators also have entries available for international runners and these will again be oversubscribed. Event website - https://www.marathon.tokyo/en/ Here's our post on Tokyo Sydney Field Size - 35,000 Date - September each year How do you get a spot? - Now it's in the Majors it will be much harder to get in. There are tour operator entries and a charity programme. Event website - https://www.tcssydneymarathon.com/ Here's our post on Sydney Cape Town Field Size - 27,000 across all distances but will grow Date - May each year How do you get a spot? - As with Sydney now it's in the Majors it will be much harder to get in. There are tour operator entries and a charity programme. Event website - https://capetownmarathon.com/ How does it all work? The series medal Introduced in 2016 the Six Star Medal encourages runners to take part in all 8 events. There is now a hub on the website where runners can claim their stars. If they do that after they have run all 8 their medal will be mailed to them. If they email in advance of their eighth event the medal will be presented at the finish line. There is a hall of fame on the site where all runners who have claimed their stars and who have been awarded a eight star medal are listed. Age Group Rankings For faster runners there are the Age Group Rankings. There are over 350 qualifying races in the Age Group World Rankings in which athletes in nine separate age groups can compete in marathons across the world to earn a global ranking. Runners will be ranked according to their single fastest time in a qualifying event. Any runner achieving the Automatic Qualifying Time for their age group will receive an immediate invitation for the 2024 Age Group World Championships, with a date and location to be confirmed. All runners need to be registered on the website. ‍ Is it worth it? It's always good to be awarded another medal so if you are one of the lucky ones and can finance trips to all eight and get a spot in all eight it's worth signing up and getting it. The age group rankings are an option if you're a faster runner but aren't a major incentive for most runners. Series website To find out more and sign up go to https://www.worldmarathonmajors.com/

If you're training for a distance running event your success depends on your long runs Whatever the length of your next distance event, whether it be a 5k or ultra marathon, the level of success that you have on race day will be driven to a large extent by your long run training. Get your long runs right and you're well on your way to having a memorable day, but get them wrong and it might be memorable for all the wrong reasons. In this post we'll give you some tips to make sure it's the former and not the latter! Check out a training plan for any distance event, from 5km upwards and you'll see that the long run is the key. It's normally scheduled for the weekend, but it doesn't have to be then. It's there based on the assumption that the runner works Monday to Friday, but if you don't you can move it to suit your working week. The general principle of your training plan is that the shorter runs and the rest days then make up the rest of the week's plan. You need to treat every long run as a mini event, especially as you get into the longer runs. They almost become a practise for the real thing. Timing is everything Try and do your long run at the same time that your event is scheduled. This might not always be practical but you need to do your best to replicate race day and one way of doing that is to do your long runs as close to race day timings as you can. If the race starts at 8am then aim to do your long runs in the morning, mid morning at the latest. Don't do them in the evenings. You need to get used to getting up and running early, just as you will do on the biggest day of your running life. Focus on your nutrition On race day you should have a clear plan and that includes what you are going to eat and drink: before, during and after. The same needs to happen on your long runs. Think really carefully about what you eat and drink the night before your long run and what you're going to consume during the run. If you think you are going to use gels then start to get used to them on your long runs. No need to worry about gels on the shorter runs during the week, it's the long run when you should start to get used to them. Remember that ideally you have one gel for every hour of running so the longer your runs the more you'll need. Invest in a fuel belt that you strap around your waist. That's the best way to carry them. They can get very messy and the last thing you want to be doing is carrying them in your hands. Think about how much water you need as the distance of your long runs increases. If you have a fuel belt you'll be able to take water as well. Don't carry it in your hands as it can affect your running posture. If you're doing a loop course, go out beforehand and 'hide' some in a suitable spot. If you're planning on using gels on race day then use your long runs to get used to them. Develop a routine Go through the same routine before and during your long run as you will on race day. This isn't just about time of day and what you eat and drink, it's also about what time will you go to bed and how rested will you be the day before. In an ideal world you'll have your meal the night before at a similar time, go to bed early, be up at a similar time you will be on race day and have breakfast at the same time. Lay your kit out the night before, just as you will the night before your event. However we don't live in an ideal world, so do your best and get as close as possible to a race day routine as you can. The long run is a practise for race day. Increase slowly Don't increase each long run by too much. One of the four principles of training is progression and that really does apply to your long run. If you feel like your running out of time in your training it can be very tempting to add more than you should to your long runs, but this can often lead to injuries and fatigue and that could spell trouble. Ideally each long run should only be 10% longer than the last one and during the week you will have run three or four times to prepare yourself for the extra distance. Those midweek runs will also have been 10% or so further than they were the previous week. These shorter runs help prepare you for the long runs. There may be occasions when you decide to consolidate and do the same long run distance, or potentially a bit less, rather than increase it over the previous week. That's fine if you've left plenty of time in your schedule. Don't go the whole way The good news is that you don't need to go the full distance of your target event in training. If you're running a marathon then 20/21 miles is fine. 10/11 miles for a half and 7.5/8km for a 10km. You'll be able to get through the last part of your event through a combination of the crowd, the adrenaline and your overall fitness, assuming that you have followed your training plan to the letter. Your plan will schedule your long runs on this basis, so the first time you'll run 26.2 miles if you're doing a debut marathon will be on race day. Abort if needed If it's not going well in the first couple of miles, abort and try again tomorrow. You know what it's like when you're out for a run, some runs are good and some are definitely not. Maybe the weather isn't right; too windy, too cold or too hot? So if you think after a few minutes that your run long isn't going to plan then turn around, head home and try again tomorrow. You will have prepared for this and you need to get it right. Don't compromise, especially when you're into the last few long runs of a marathon training plan. They are too important to mess up. Get plenty of rest Rest is a essential part of any training plan for a very good reason. You need to let your body deal with the stresses and strains that distance running puts it under and that is very much the case with your long runs. Don't run the day before a long run, or the day after and avoid strenuous exercise of any type on both of those days. The day before allows your body to rest and prepare and the rest day after it allows your body to recover. This is really important. The long run builds the 'race ready' you Not only does the long run prepare you physically for race day it also helps prepare you mentally. The confidence that you get from ticking off a little more time and distance every week is invaluable. Knowing that you can finish your event is key to your success. As with any sport distance running is a combination of fitness and mental strength. Confidence breeds success and following a quality long run schedule gives you all the confidence you need. These London Marathon runners worked hard on their long runs!

Is it a good idea to wear headphones on race day? Some runners couldn't imagine a world of running without headphones. Others never wear them, while some might train with music but wouldn't consider it on race day. Where are you? If you are planning to run an event soon you need to check what the local race rules are as it might not be as straightforward as you think and it might not be your choice. Banned or not banned? This very much depends on where you are based and also where your next event is. In 2007 U.S.A Track & Field, the sports governing body for that country banned the use of headphones in USATF-sanctioned running events. USATF officials believed that the use of headphones could pose a safety risk by preventing athletes from hearing important instructions or warnings from officials, as well as blocking out ambient sounds that could signal potential hazards on the race course. Additionally, some officials expressed concerns that headphones could give certain athletes an unfair advantage by enabling them to listen to music or other motivational content during the race. After a huge outcry, it changed the rules a year later, but not completely. If you were competing in championships for awards etc then the ban remains, but not for the main field. The organisation also implemented new safety guidelines for headphone use in non-championship races, requiring athletes to use open-ear headphones that allow ambient sounds to be heard. In the US the use of headphones 'is discouraged but permitted'. That is very much the common phrase used. The organisers of the New York City Marathon go further: 'For all other athletes in the general field, the use of headphones is strongly discouraged. If you choose to wear headphones, please ensure that you can hear all announcements and remain aware of your surroundings, including other participants, and that the volume is low enough so that the sound is not audible to other runners'. In the UK, it's different again. UK Athletics, who provide licences for many events, have banned all headphones, apart from one type. Bone conduction sports headphones are the only headphones that are approved for use in all road races under the UK Athletics Rules of Competition. The Rules are clear that “in ear” headphones cannot be used in events where roads are open to traffic. And it doesn't quite stop there. Even if a runner wears the bone conductor type according to race rules in some UK events, it's not job done: 'However this is at your own risk and if an incident occurs as a result of, or made worse by, you wearing these headphones or earphones you may be held liable.' UK Athletics is sponsored by a manufacturer of bone conduction headphones, so the rules may be more vigorously enforced as a result. Not all UK events are covered by this UK Athletics ruling, like the London Marathon, so you're fine at that one. Confused?? Around the world there is no consistent message. The organisers of the Berlin Marathon say 'We would like to ask that you not wear headphones so that you can understand anything that other runners or volunteers might say to you. You would also be missing out on the remarkable sounds of the spectators and live bands', and in Sydney, the organisers of their marathon 'discourages the use of headphones while participating, we do not impose a ban on wearing headphones on course. The use of headphones can impede an individual’s ability to hear marshals or other course officials. Participants who choose to wear headphones on course do so at their own risk and must pay attention to officials and other participants throughout their event'. What happens if I wear them? Look around any event that you run in and you'd think there was no issue. Most runners don't read race rules and don't even know there is a ban, if there is one and they don't even know they are discouraged. The majority of events don't really communicate their views on headphone use too much. Some may let runners know, with a one liner on their website, but then don't do anything about it on race day, when thousands turn up wearing them. However, in the UK the language is a bit more extreme. Here are a couple of examples: Milton Keynes Running Festival - 'The use of bone conductor type headphones is acceptable, but NO OTHER types of headphones/earphones but these will be allowed. Anyone seen wearing headphones/earphones (excluding bone conduction headphones) will be asked to remove them and will be disqualified from the race. If you do wear bone conduction headphones then it is at your own risk.' Inverness Half Marathon - 'Please note the wearing of headphones or earphones is not permitted in any of the races under Scottish and UK Athletics rules. We do allow the use of headphones or earphones that use bone conduction technology, which allow the wearer to be aware of their surroundings.' In 2016 race officials at the Beverley 10km in East Yorkshire, UK followed through with their race rules and disqualified 48 runners for wearing headphones, while organisers of the Brentwood Half Marathon did the same and also banned a number of runners for wearing earbuds. When you sign up to your next event, just double check the rules. Why don't race directors like headphones? They need runners to hear their instructions There are many occasions when race officials need to relay information to runners during a race. At the start obviously and generally this will be via speakers, so this should be very audible, but there are other times. There can be course changes, medical emergencies, last minute changes to aid stations and many more and these have to be communicated. If it's a two lap course and leaders are lapping runners, the marshalls may need to warn runners that this is about to happen. More often than not it's the volunteers on the course that have to let runners know and it can be really challenging for them if runners are wearing headphones, especially if the volume is loud. They need runners to hear emergency vehicles It is not uncommon for emergency vehicles to be required on course during an event, generally because a runner, volunteer or spectator has been taken ill. Speed is obviously essential and if they are stuck behind masses of runners who are listening to loud music it's very likely they will be delayed. Runners won't hear them and won't move aside as quickly as they need to. They need runners to hear the traffic Many events aren't run on completely closed roads. Many of them will only close one side of a run so traffic will still be flowing, albeit hopefully much slower than normal. In this instance runners should ideally be able to hear traffic as well as see it. There may be pinch points on courses, where runners are closer to traffic than on the rest of the course and on occasions like this it is good to be able to hear the traffic. Why do runners use them in events? Just like their use in training there are plenty of reasons why runners use headphones on race day. To keep them motivated Headphones can make a huge impact on motivation, especially as the race progresses. The longer the race, the more difficult it can be to stay focused and to enjoy it. With some upbeat high tempo music there's a good chance motivation can be maintained for much longer. To distract them It is quite common to pick up some aches and pains as the race goes on and it's really easy to start focusing on them. Mind games become an issue and sometimes these aches and pains become more of an issue than they actually are. Music can distract the mind and help you focus on other things. Help with pacing As the race develops so a runner's pace can change significantly. With a consistent beat from music it's more likely that this pace can be maintained a bit longer. That won't always be the case, as tiredness will probably creep in, but the music should help. The compromise Maybe using the bone conduction technology and open-ear design headphones are the compromise for runners who want their music or podcasts on race day? They aren't noise cancelling, so runners can enjoy their music and hear everything around them, including the marshals, the emergency vehicles and the traffic.

Should you run with headphones? Check out our guide Motivation and taking your mind off the miles are two of the reasons why so many runners use headphones while they run. For many the beat helps push them on and for others they take the time to listen to podcasts while they're running. Whatever it is you it seems clear that more often than not runners have headphones in when they're pounding the miles. Are you a headphones in or headphones out runner? What are the options? More than 60% of runners run with headphones. Many use wireless earbuds or similar, but others stick to those that are attached to their phone via leads to prevent losing them while running. The options are endless. When it comes to listening options many have their own playlists, or use playlists compiled by others, sometimes specifically for runners, others not so. More often than not the playlists are based on a specific beat, that helps with cadence and with motivation. Some runners instead go with a playlist that's unrelated to a specific beat and is aimed at maintaining their enthusiasm during a training run or event. More are now listening to podcasts as an alternative. The growth in podcasts over the last five years has been huge and the options are significant. They cover a vast range of subjects in detail and along with audiobooks are a great way of learning and of focusing on an alternative subject while the run or event is happening. Many use headphones to divert attention away from the pain and the spoken word can do that as well as music. Listening to music - the positives Lowers your perceived rate of exertion There's no doubt that music, at least certain music, can impact what's known as the perceived rate of exertion. That's how hard your running actually feels. So the lower the rate the quicker you'll probably run. Certain songs will improve your performance and especially on shorter workouts will help you perform better. It just doesn't feel as tough when you're listening to music that gives you a lift. Can improve breathing pace It has also been illustrated that your breathing pace can improve, when you’re listening to a certain song or group of songs, if they have a certain beat. This is thanks to sound processing that begins in the brainstem and which controls the rate of your heartbeat and respiration. There are numerous playlists on the likes of Spotify designed especially for runners. The songs will have a consistent beat, but one that ensures that it doesn't increase the rate of breathing too much.Too big an increase could lead to excessive pace that causes exhaustion or injury. . Can relieve boredom The longer the run, the more time you have to keep your mind occupied. Some runners use the time to work through issues they may have at work or at home or just enjoy where they're running, but others use music to pass the time and to keep them motivated. The quicker you get bored the more of a role music can play. If this is the case then it's important to either use existing playlists or put together your own and be prepared. The impact of a good song? Listening to music - the negatives Can impact on your safety Listening to music can impact on your safety, especially if both headphones are in and the music is loud. You won't be able to hear traffic as well and you won't hear other warning noises like shouts from cyclists or other pedestrians. You will be far less aware of potential dangers as you're relying on sight only. This is a serious issue, both in training and on race day, which is why they are banned at some events. Impacts on body feedback It's very hard to absorb feedback from harder sessions if you're wearing headphones. If you're working on a new aspect of your training like hills, reps or fartlek, it is very important to listen to your body. How does your breathing sound, how's your heart rate? Music will distract you from recognising and understanding these changes. Can interfere with normal cadence Running cadence is the number of steps per minute a person takes during a run and keeping this steady throughout a run is really important. If you're listening to music it is very likely that your cadence will be negatively impacted, either because it slows too much or that it quickens more than it should. Either can happen if the beat of the song being listened to changes too much. There is potential to overstride if the beat drops or running too fast if the beat is excessive. Both could lead to an injury. Does not build mental strength Being prepared physically is one aspect of running longer distances. Another is to be prepared mentally and listening to music may impact on the mental aspect. Music masks the mental challenges of grinding out a long distance event and you may question why you need to, but there may be occasions when you need to. Can't be at one with your environment One reason why it's really important to make sure you have a great portfolio of running routes is that the environment that you run in should inspire your running and motivate you to run more. If you are listening to music you may benefit from the visual impact of the scenery, but you won't benefit from any of its sounds. Can't get away from it all For many, the time spent running is precious 'me time'. It's time spent thinking and being creative or dealing with problems. Many runners never get the opportunity to experience it because they are always listening to music and assume that without music a run will become more boring as time progresses. A free mind can also be a factor in the 'runner's high', which those who listen to music are unlikely to experience. What are the alternatives? If you absolutely have to listen to headphones during training what can you do to mitigate some of the negatives, especially the safety concerns? Options include keeping the volume to a reasonable level, only running with one headphone out, not running with them where the traffic is heavy and of course being aware of what's going on around you. Or try these. Listen to podcasts If you're not. podcast listener then have a look at them as an option for your runs. Agreed there is no beat to keep your motivation going but in terms of being a distraction they are ideal. And they can last a while, with a series potentially lasting as long if not longer than a marathon. There are some really bad ones out there and some really good ones, so make sure you listen to snippets before you make the choices for your run. There are a number of providers like Spotify and you can download multiple episodes in advance. Check out our free podcasts here. If you're a member don't forget your series of Members Only podcasts. To become a member head here. Podcasts can seriously relieve boredom Listen before you leave home If you can't run without motivation from music then try listening to it before you leave home, but not actually on the run itself. It can stimulate your nervous system, improve your emotional state, and better prepare you for a race than not listening to music. Or just try music during the warm up phase of a run, rather than for the full duration. Watch any professional warming up and you'll see most of them are listening to music, which of course thy aren't allowed to do in the race itself. If it works for them why can't it work for you. Use bone conduction tech Alternatively try bone conduction headphones as opposed to the traditional ear phones. Bone-conduction earphones transmit sound vibrations along your cheekbone into your auditory nerves, bypassing the eardrum in the process. The sound directly reaches your cochlea through the bone. Importantly that allows ambient noise so you can listen to music and hear what’s going on around you. This alleviates the safety concern, which is such an issue during events and on your general training runs. Yes, this means spending money on new kit, but you can't put a price on safety. It's worth investing in bone conduction headphones if you can't do without your music Or just turn it off for a while? During your runs just try and run for a while with no noise and see how it feels. It might have been a few weeks or months since you've done it and you may now feel more comfortable doing so. Maybe wait until a really scenic part of your run and soak in the view. Save the headphones for the treadmill for the next few runs. Headphones and events Sport governing bodies and race directors don't like headphones in events and for good reason. It can be really difficult to communicate with runners if they're listening to loud music and it can be difficult for runners to hear emergency vehicles. Occasionally headphones are banned or only bone conductor headphones are allowed so check before you run. If you're running a triathlon it's very likely headphones will be banned. You'll miss a lot of the fun and excitement of being in an event if you're wearing headphones, so think about only using them in training if you need do and leave them at home on race day. Check out our post on using headphones in events. Can you cope without them? If music is banned at your next event, or you lose one of your ear buds, or your phone dies, could you cope? Have you become so used to using headphones when you run that this could be an issue? Why not mix it up for the next three or four weeks? Try using headphones one day and then not the next and see how you feel. You need to be prepared for a run without music. It might happen one day.

Running isn't hard. It can be, but it really shouldn't be You don't have to spend much to get started and you don't have to spend too much time doing it to feel the benefit. However, if you don't have a plan and don't invest in good gear right from the start it will be challenging. Follow our guide to getting started and you'll love every minute! Invest in some decent gear Obviously your running shoes are the most important part of your kit. Get those wrong and you'll have long term injuries to worry about that. Check out our guide to choosing shoes here and make sure you get that bit right! Socks are also crucial so invest in those as well. Don't be tempted to grab a cheap pair of cotton socks. They'll do you more harm than good. Depending on your climate you'll need a running jacket and leggings as well as shorts and T-shirts. Layering is the key to protecting yourself against the cold. Don't wear thick tops, just wear more than one thin one. You'll also need sunglasses, a cap and gloves, depending on where you are and the time of year. Maybe a woolly hat in some cases! In many instances the better you feel, the better you'll run. Have a specific goal Why are you getting into running? Maybe it's to keep fit, lose a bit of weight, or you've seen a marathon on TV and become inspired. Whatever reason you have you need to have a specific goal, not just a general goal but one with timeframes. And before you've hit that one you need to set another. Most of us are highly motivated when we first start running, but without real purpose that enthusiasm can really wane. Having a really specific goal makes all the difference. Thinking of skipping a couple of sessions because the weather doesn't look great? You're much less likely to do that if you have an event coming up or your weight loss target is close and achievable with just a few more runs. The most motivated runners are those with a sense of purpose and who are hitting goals. Don't overstretch and set unachievable goals as that can work the other way and totally demotivate you. Set small milestones and tick them off as you go. Use a training plan Whatever goal you set for yourself it's really important to have a training plan that helps you get there. Just setting off with no real understanding of what distance you're aiming to do, or running until you feel tired (very common) is not a good idea. Lots and lots of runners who are new to the game literally do run until they're tired and then do the same the next day and the next. This is not the way to build up your running fitness. Choose a plan for beginners that starts with very small distances, normally a few minutes, and then gradually builds you up to your specific goal. The training plan you select should have been written by someone with specific knowledge and understanding of goals of all levels. Just because someone has done a 2.30 marathon doesn't mean they are equipped to help someone prepare for a 2.30 half marathon, quite the opposite much of the time. Choose your plan carefully and once you have it then stick to it religiously. It's ok to miss the odd day but don't make a habit of it or you'll put yourself under pressure later on as you try and play catch up. Find a training partner Depending on how focused and single minded you are it's often a good idea to find someone to run with. Maybe not all the time but on occasions. It will keep you motivated and help you get out of the door when you're not feeling in the mood. Running with others can be a real benefit if you find someone at pretty much the same level as you, but it can also backfire if they are much faster or slower than you. Too fast and you'll potentially get injured and too slow and you'll get frustrated. running too slow can also cause injuries but we'll worry about that in another post. Enter an event When should you enter your first event? It's a difficult one to answer as there are so many variables, but nowadays there are so many options that you're pretty much ready to enter an event after a few weeks of training, starting with a local 5k. It does depend on your level of confidence and whether you like running in a crowd (they aren't always that busy so don't worry too much about that). Most beginners just assume they will be last and don't enter events for that reason. That very unlikely to be the case, so don't let that it be a concern. If you're ready to have a go at a 10k there will be a great option within a few miles from you, unless you're living very remotely. 10k is a particularly popular distance along with half marathons. Marathons obviously take a lot more time to train for, but again there will be multiple options. You don't have to run a big city event, but they do have big crowds which can be a real motivator. Entering an event is the ultimate and very specific goal and it will give you a focus. The key is not to aim too far too soon. Aim for a 5k, then a 10k, then a half and then see if a marathon is for you. You'll know soon enough. How to get started with running Take it nice and steady and enjoy it. You should want to get running and if you take it really easy initially then you will. Good luck!

Running has so many mental health benefits Running is an excellent form of physical activity that also provides numerous mental health benefits. Whatever stresses your experiencing in your life give running a go, you'll be surprised how it can get you through tough times. Here are some of the main mental health benefits of running. Alleviates depression and symptoms of anxiety Running can greatly reduce symptoms of depression and anxiety. The endorphin release during exercise induces a natural "high," enhancing mood and alleviating stress. Running can greatly reduce symptoms of depression and anxiety, serving as an effective and accessible form of mental health treatment. The process of running triggers the release of endorphins, which are neurotransmitters produced by the body that act as natural painkillers and mood elevators. This endorphin release during exercise induces a natural "high," often referred to as the "runner's high," which can significantly enhance overall mood and alleviate feelings of stress and tension. Moreover, engaging in a regular running routine can lead to changes in brain chemistry. Studies have shown that consistent aerobic exercise, such as running, can increase the levels of serotonin and norepinephrine in the brain, both of which are critical in regulating mood and emotional well-being. This biochemical response can lead to a reduction in the severity of depressive symptoms and can help individuals manage anxiety more effectively. Regular running can lead to a more positive overall mood. The rhythmic nature of running can be meditative, helping to clear the mind and foster happiness. It can provide a meditative quality, allowing runners to clear their minds and focus on the present moment. Find out more about the runner's high here. Enhances cognitive abilities Running is known to improve cognitive functions, such as memory and focus, partly due to increased blood flow to the brain during physical activity. Improves sleep quality Consistent running can help regulate sleep patterns, resulting in deeper and more restorative sleep. Quality sleep is essential for mental health and overall well-being. Find out more more about the need for runners to a good night's sleep here Increase self-esteem Reaching running goals, whether related to distance, speed, or regularity, can boost self-esteem and confidence. This sense of achievement positively impacts mental health. The sense of accomplishment from setting and achieving running goals, no matter how small, can also boost self-esteem and foster a positive self-image. Imagine how much greater this self-esteem will be if you also raise money for your favourite charity! Fosters a sense of community Additionally, many runners find a sense of community within the running culture, whether through local running clubs, online forums, or social media groups. This sense of belonging can provide emotional support and encouragement, fostering resilience through shared experiences and collective motivation. Engaging with fellow runners allows individuals to share their struggles and triumphs, reinforcing the idea that challenges are a natural part of the journey and can be overcome with perseverance and support. Being part of a charity fundraising team can also increase this sense of community. Encourages mindfulmess Running can serve as a mindfulness exercise, allowing individuals to concentrate on their breath, body, and surroundings, which can help lessen stress and anxiety. This mindfulness aspect of running can further contribute to decreased anxiety levels, as it encourages a break from negative thought patterns and fosters a sense of calm and clarity. Pprovides a healthy coping strategy For many, running acts as a healthy way to manage stress and negative emotions, offering a constructive method for handling life's challenges and frustrations. Builds resilience Regular running can help build resilience, as individuals learn to overcome physical and mental challenges, which can benefit other life areas.The resilience gained from regular running extends beyond the confines of the track or trail. Individuals who run regularly often find that the skills they develop can be applied to various life situations. For example, the discipline required to stick to a running schedule translates well into professional and personal commitments. The ability to push through tough workouts can help individuals tackle challenging projects at work or navigate personal difficulties with greater ease. Final thoughts Incorporating running into your routine can lead to significant mental health improvements. Whether you're new to running or experienced, the positive effects on mental well-being are considerable and worth exploring. In summary, the benefits of running extend beyond physical fitness; they encompass profound psychological advantages that can lead to a healthier, happier life. By incorporating running into a daily routine, individuals may find a powerful tool for managing and reducing symptoms of depression and anxiety, ultimately enhancing their quality of life.