Buying a new pair of running shoes can be one of the most important decisions a runner makes. The right shoes can make training more comfortable, help you stay injury free and give you confidence when tackling anything from a parkrun to a marathon. Visit most specialist running shops and you'll almost certainly be offered a gait analysis before making your purchase. For many runners, particularly those new to the sport, this can seem highly scientific and definitive. A short run on a treadmill, a quick video review and suddenly you're being told which shoes you should wear. The reality is a little more complicated. Gait analysis can be a useful tool and has helped countless runners find suitable footwear, but it is only one part of the shoe-buying process. Understanding what it can tell you, what it can't tell you and how much weight you should give the results will help you make a far more informed decision when investing in your next pair of running shoes. What Is Running Shoe Gait Analysis? Gait analysis is simply the assessment of how your body moves while running. In a specialist running shop this usually involves running on a treadmill for a short period while a camera records your foot strike and lower leg movement. The footage is then reviewed to identify how your foot behaves as it lands and pushes off from the ground. The primary purpose is to determine whether you may benefit from a neutral running shoe or a stability running shoe. While this sounds straightforward, it is important to remember that the treadmill assessment offered by running stores is very different from the detailed gait analysis performed by physiotherapists, podiatrists and sports scientists. A clinical assessment can take hours and involve sophisticated technology, whereas a shoe shop assessment is designed simply to guide footwear recommendations. It should therefore be viewed as useful information rather than a complete diagnosis of how you run. How Does Gait Analysis Work? Most gait analysis sessions focus on a movement known as pronation. This is the natural inward rolling motion of the foot that occurs after it lands on the ground and forms part of the body's shock absorption system. Every runner pronates to some degree and, despite what some people believe, pronation itself is not a problem. During the assessment, the person reviewing the footage will be looking to see whether your foot appears to roll inward more than expected, remains relatively neutral or rolls outward. Based on these observations they will normally recommend several shoes for you to try. The process can be useful because it helps narrow down what can otherwise be an overwhelming number of options. However, it is worth remembering that the assessment is based on a brief snapshot of your running style and not on hours of observation across a variety of conditions and distances. Neutral Vs Stability Running Shoes The outcome of most gait analysis sessions is a recommendation for either a neutral running shoe or a stability running shoe. Neutral shoes are designed to provide cushioning, comfort and flexibility without attempting to alter the way the foot moves. Stability shoes contain additional support features designed to guide the foot through the running stride and reduce excessive inward movement. For years, runners were placed very firmly into one category or the other and shoe recommendations were often made solely on the basis of pronation. Modern thinking has become far more flexible. Running shoe technology has evolved dramatically and many shoes now sit somewhere between the traditional categories. Some runners who are classified as overpronators remain perfectly comfortable in neutral shoes, while others genuinely benefit from additional support. This is one reason why comfort should always play a major role in the final decision. Read about the main running shoe brands here. The Benefits Of Gait Analysis There is no question that gait analysis can be helpful, particularly for newer runners. Walking into a running shop and being faced with dozens of different models can be intimidating, especially if you have little experience of technical footwear. A gait assessment provides a useful starting point and can quickly eliminate shoes that are unlikely to suit your running style. It can also encourage conversations about previous injuries, training habits and running goals, all of which contribute to finding the right shoe. In the hands of an experienced shoe fitter, gait analysis can be a valuable part of the process. It offers guidance, provides structure and gives runners more confidence when making what is often a significant financial investment. The Limitations Of Gait Analysis While gait analysis can be useful, it does have limitations. Most assessments last less than a minute and are performed on a treadmill in an unfamiliar environment. Many runners rarely use treadmills during their normal training, so there is always a question mark over whether the footage truly reflects how they run outdoors. Running form can also change significantly as fatigue develops, meaning the way somebody moves after thirty seconds may be very different from how they move after ten miles. The experience of the person conducting the assessment is another important factor. Some running store staff possess years of shoe-fitting knowledge, while others may be relatively new to the process. Perhaps the biggest limitation of all is that gait analysis cannot tell you whether a shoe feels comfortable. It can narrow down the options, but it cannot make the final decision for you. What If The Shoes Don't Feel Right? One of the biggest mistakes runners make is purchasing a shoe simply because the gait analysis recommended it. If a shoe feels uncomfortable from the moment you put it on, that should immediately raise concerns. Running shoes are not like formal footwear that requires breaking in. The vast majority should feel comfortable from the first run. The most sophisticated gait analysis system in the world cannot tell you how your feet will feel after an hour of running or whether a shoe will feel natural over marathon distance. That's something only you can determine. If a recommended shoe feels awkward, restrictive or simply not right, don't be afraid to try something else. There is rarely only one suitable shoe for any runner and the best running shops will encourage you to test multiple options before making a final choice. What If You Don't Agree With The Results? This situation is far more common than many runners realise. Experienced runners are sometimes told they need stability shoes despite having spent years running comfortably in neutral models. Others are advised to make significant changes to their footwear despite having no injury history whatsoever. If you have been successfully running in a particular type of shoe for years, there is no reason to abandon it purely because of a short treadmill assessment. Gait analysis should be viewed as additional information rather than an instruction that must be followed without question. Equally, if you are struggling with recurring injuries or discomfort, it may be worth exploring the recommendations in greater detail. If you're unsure, this is a good opportunity to read our guides on choosing running shoes, understanding stability shoes and avoiding common shoe fitting mistakes before deciding which direction to take. Read more on choosing the right shoes here. Take your time when choosing your shoes. The right pair will lead to miles of happiness! Alternatives To Gait Analysis Not every runner chooses their shoes through gait analysis and many have never stepped on a treadmill in a running shop. Comfort remains one of the most effective indicators of whether a shoe is likely to work well. Trying on several pairs, jogging around the shop, or just outside, and comparing how each model feels can often provide more practical information than a brief video assessment. Looking at the wear patterns on your existing shoes can also reveal useful clues, while your injury history and previous footwear choices should always form part of the decision-making process. If a particular model or category of shoe has served you well over many years of training, that information is every bit as valuable as anything produced by a camera. Final Thoughts On Gait Analysis? The simple answer is yes, provided you view it as one tool among many rather than the final word on shoe selection. A gait analysis can provide useful information, help narrow down the choices and point you towards shoes that might suit your running style. However, it should never override comfort, common sense or personal experience. The best running shoe is usually the one that feels comfortable, supports your training and allows you to run consistently without problems. Use gait analysis as guidance, listen to experienced shoe fitters and trust your own judgement. Running shoes are highly personal and finding the right pair is often a combination of science, experience and feel. Ultimately, your feet will tell you far more than a thirty-second treadmill video ever can.

For many runners, the race expo is where an event truly begins. Long before you cross the start line, you'll collect your race bib, explore the exhibition, browse the latest running gear and meet thousands of other participants. It is one of the most exciting parts of race weekend and helps build anticipation before the event itself. Most major races, including marathons and large half marathons, require runners to collect their race packs in person at an event expo. This saves organisers the huge task of posting thousands of race packs while creating an opportunity for sponsors, charities and running brands to showcase their products and services. Whether you're running your first 10K or your tenth marathon, knowing what to expect will help you make the most of your visit. Check The Opening Times Carefully One of the biggest mistakes runners make is assuming they can arrive whenever they like. Every year, people turn up after the expo has closed and discover they cannot collect their race number. Major events usually have strict collection deadlines and many will not make exceptions if you arrive late. Delayed flights, traffic jams or train cancellations are unfortunate, but they rarely change the organisers' policy. As soon as your race information arrives, check the opening days and times of the expo and build your travel plans around them. If you are travelling a long distance, leave yourself plenty of time in case something unexpected happens. Visit Before The Final Day If You Can Most race expos are open for two, three or four days before the event, with the busiest period usually being the final day before the race. If your schedule allows, try to visit earlier in the week when queues are shorter and the exhibition is much quieter. If Saturday is your only option before a Sunday race, aim to arrive as close to opening time as possible. By lunchtime and throughout the afternoon, visitor numbers tend to increase significantly, making it slower to collect your race pack and harder to enjoy the exhibition. Bring Everything You Need Before leaving for the expo, double check that you have all the documents required to collect your race pack. Most events will ask for your registration confirmation and, in many cases, some form of identification. Many races now use digital registration documents or QR codes, so make sure your phone is fully charged if you are relying on electronic copies. Some events also allow another person to collect your race pack on your behalf, but this normally requires written authorisation together with your registration details. Always check the event rules before assuming someone else can collect it for you. Keep Your Race Pack Safe Collecting your race bib is usually the first thing you'll do before heading into the exhibition hall. Once you're surrounded by dozens of stands, special offers and displays, it is surprisingly easy to become distracted. Every year, runners accidentally leave their race packs on chairs, café tables or exhibition stands while trying on shoes or browsing clothing. As soon as you collect your bib, timing chip and race information, place everything securely inside a backpack or zipped bag. Replacing a lost race number is rarely straightforward and, at busy events, it may not be possible at all. Enjoy The Atmosphere Walking into a major marathon expo for the first time can be an unforgettable experience. Some exhibitions occupy several halls and welcome tens of thousands of runners over just a few days. The scale of the event can feel overwhelming if you've never attended one before, but there is no reason to feel intimidated. Take your time, wander around the different stands and enjoy the excitement. The expo is part of the overall race experience and offers your first real glimpse of the event you've trained so hard to complete. Don't Buy New Kit For Race Day Race expos are famous for offering excellent discounts on running shoes, clothing, watches and accessories. It is very easy to spot something you've been thinking about buying and decide to treat yourself before the race. There is nothing wrong with taking advantage of the bargains, but resist the temptation to use any new equipment on race day. Even something as simple as a new pair of socks can cause blisters if you have never worn them before. Stick with the kit you have already tested during training and save your new purchases for future runs. Read more about race week prep here. Don't buy kit for race day. At the London Marathon Expo there are many opportunities to do that! Listen To The Expert Talks Many of the larger expos include presentation stages where coaches, elite runners, race organisers and sports nutrition experts deliver talks throughout the day. These sessions are often free to attend and provide valuable advice for runners of all abilities. Topics commonly include race pacing, hydration strategies, fuelling, transport arrangements, baggage procedures and the latest weather forecast. Even experienced runners often pick up useful tips, so it is well worth checking the timetable when you arrive. Explore The History Of The Event Many established races celebrate their history with exhibitions displaying previous medals, race shirts, photographs and memorable moments from earlier editions. These displays often show how races have evolved from relatively small local events into internationally recognised competitions attracting tens of thousands of runners. Spending a few minutes exploring the history gives you a greater appreciation of the event and reminds you that you are becoming part of a tradition that may stretch back decades. These race shirts from previous events were on display at the Honolulu Marathon expo Visit Your Charity Stand If you are running for one of the larger charities, there is a good chance they will have a stand at the expo. This gives you the perfect opportunity to meet the fundraising team who have supported you throughout your training and sponsorship journey. Many charities also provide cheer packs, supporter signs, temporary tattoos or last minute race information for their runners. Even if there is nothing to collect, introducing yourself and thanking the team in person is always worthwhile and helps make the experience feel even more personal. Stay Off Your Feet It is easy to spend several hours walking around a large exhibition, especially if there are lots of interesting stands to visit. However, if your race is the following morning, your priority should be arriving at the start line feeling rested rather than tired. Take regular breaks, find somewhere to sit down for a coffee and avoid turning your visit into an all day shopping trip. Conserving your energy the day before the race will leave you feeling fresher when it matters most. Check Out The Latest Running Technology Modern race expos showcase far more than just shoes and clothing. There will be recovery equipment, massage devices, strength training products, nutrition brands and the latest wearable technology, all under one roof. It is one of the few opportunities to compare products from different manufacturers side by side while speaking directly with the people who designed or sell them. Even if you are not planning to buy anything, it can be an enjoyable way to learn about the latest developments in running. Take Photos And Enjoy The Moment Most major expos include official race backdrops, interactive displays and sponsor experiences that make excellent photo opportunities. Taking a few pictures with your race bib or at the official event signs is a great way to remember the occasion and share your excitement with friends, family and supporters. If you are fundraising, these photos also make excellent content for social media and can encourage a few final donations before race day. Many runners receive a welcome boost in sponsorship during the final 24 hours before the event, so it is well worth posting an update. Read about race day nerves here. Final Thoughts On Running Event Expos Experienced runners often collect their race number and leave within a few minutes because they have attended the same expo many times before. However, if this is your first major race, try not to rush through the experience. The running event expo expo marks the end of your training and the beginning of race weekend. It gives you the chance to meet fellow runners, speak to experts, learn more about the event and enjoy the atmosphere before you stand on the start line. Make the most of it, leave with everything you need for race day and enjoy every moment of what is often one of the most memorable parts of your running journey.

The London Marathon is one of the most famous races in the world, attracting more than 50,000 runners and hundreds of thousands of spectators every year. From its unique start in Greenwich to its unforgettable finish on The Mall in front of Buckingham Palace, the London Marathon route takes runners past some of London's most iconic landmarks while providing an atmosphere that few sporting events can match. The course is renowned for being fast, with very little elevation, making it an excellent choice for runners chasing a personal best as well as those simply hoping to complete their first marathon. Although the route itself is relatively flat, the day presents plenty of challenges. Learning what lies ahead at each stage of the course can help you pace yourself properly, know when to expect the biggest crowds and make the most of one of the greatest marathon experiences in the world. Miles 1–3: The Start In Greenwich And Woolwich The London Marathon begins on Blackheath, where runners gather long before the race starts. Depending on your allocated wave, you'll begin from either the Blue, Green or Red start areas before the three routes merge just over 3 miles later. Arriving early is well worth it, not only to avoid unnecessary stress but also to enjoy the unique atmosphere as thousands of runners make their final preparations. The opening miles head east through Charlton before reaching Woolwich. Despite the excitement of finally getting underway, this is not the place to get carried away. Adrenaline is running high, the crowds are enthusiastic and your legs feel fresh, making it very easy to run faster than planned. Keeping your pace under control during these early miles will pay dividends much later in the race. Around mile three the three separate starting routes merge into a single course. If you're hoping to meet friends who started from a different colour start, this can be one of the first opportunities to do so. Make sure you have agreed an exact meeting point beforehand, including which side of the road you'll be on, as simply saying "I'll see you around mile three" is unlikely to work when tens of thousands of runners are arriving together. Miles 3–5: Settling Into The Race Once the courses have merged, runners begin heading back towards Greenwich. There is a short climb shortly after four miles which, although modest by most standards, is one of the few noticeable hills on the entire route. At around 400 metres long with an average gradient of approximately four percent, it is enough to remind runners that even flat marathons contain the occasional challenge. This is a quieter section of the course with fewer famous landmarks and slightly smaller crowds than those waiting further ahead. That actually makes it an ideal time to settle into your planned marathon pace, relax into your rhythm and avoid expending unnecessary energy. The excitement of the start has begun to fade and the race now starts to feel more controlled. Miles 5–6: Greenwich And The Cutty Sark As the course reaches Greenwich the atmosphere changes dramatically. The streets become much busier, spectators pack the pavements and runners receive one of the first major boosts of the day. The support through Greenwich is always outstanding, with pubs, cafés and restaurants overflowing with spectators cheering every runner who passes. The highlight of this section is undoubtedly the famous Cutty Sark. The beautifully restored Victorian tea clipper sits in dry dock and provides one of the most recognisable images of the entire London Marathon. Running around the ship while thousands of spectators create a wall of noise is an unforgettable experience and one of the moments many runners remember most vividly. The nearby Old Royal Naval College provides another spectacular backdrop before the route continues west. Depending on your starting wave, congestion around the Cutty Sark can still be quite heavy, so be prepared for the pace to slow slightly as runners funnel through this iconic section. Miles 7–9: Deptford, Surrey Quays And Bermondsey After leaving Greenwich, the course heads through Deptford before continuing towards Surrey Quays and Bermondsey. This part of the marathon is often overlooked because it lacks the famous landmarks found later in the race, but it remains an important stage in establishing a comfortable rhythm. The crowds are slightly thinner than those around Greenwich, although there is still excellent support throughout much of the route. Long, straight roads allow runners to settle into an even pace while conserving energy for the more demanding miles ahead. This is also a good opportunity to focus on nutrition and hydration, taking on fluids and any planned energy gels before fatigue begins to build later in the race. Miles 10–12: Approaching Tower Bridge Excitement starts to build as runners make their way towards one of the most famous landmarks in British sport. Even before Tower Bridge comes into view, the atmosphere begins to change as spectators gather in ever increasing numbers and runners sense they are approaching one of the defining moments of the London Marathon. Crossing Tower Bridge is everything runners hope it will be. The roar from the crowd is extraordinary and the emotional impact often takes people by surprise. It is one of those rare moments where even experienced marathon runners find themselves slowing slightly to take everything in. Looking ahead and seeing thousands of runners stretching across the bridge creates one of the most iconic sights in distance running. Immediately after crossing Tower Bridge the course reaches halfway before turning east along the north side of the River Thames through Wapping. The atmosphere naturally becomes quieter after the excitement of the bridge, making this a good time to refocus and settle back into your planned pace. Many runners also catch sight of participants on the opposite side of the course who are several miles ahead, providing a useful reminder of what still lies ahead. Miles 13–15: Limehouse And The Isle Of Dogs Leaving Tower Bridge behind, the route continues east through Wapping before reaching Limehouse and the Isle of Dogs. Although this section doesn't receive the same attention as some of London's more famous landmarks, it remains an important part of the race. The crowds are still enthusiastic, but there is a little more space between spectators, allowing runners to settle back into their own rhythm after the excitement of Tower Bridge. For many runners this is where the marathon truly begins. The halfway point has been reached, legs are still feeling reasonably comfortable and pacing becomes increasingly important. If you've followed your race plan during the opening miles, you should still feel in control. If you've started too quickly, however, this is often where the first warning signs begin to appear. Miles 15–18: Canary Wharf The towering skyscrapers of Canary Wharf create one of the most dramatic backdrops anywhere on the London Marathon route. As runners weave through London's financial district, the modern glass buildings provide a striking contrast to the historic landmarks passed earlier in the race. One Canada Square dominates the skyline and serves as an impressive focal point throughout this section. The route twists and turns more than elsewhere on the course, and runners often notice their GPS watches becoming less accurate as satellite signals bounce off the surrounding buildings. Don't be tempted to adjust your pace based solely on your watch. Instead, concentrate on running comfortably and consistently until the course opens up again. Crowd support through Canary Wharf has improved enormously over the years. Although it still isn't quite as packed as Greenwich or the Embankment, there are now plenty of enthusiastic spectators creating a fantastic atmosphere. The noise echoes between the skyscrapers, producing a unique experience unlike anywhere else on the course. Miles 18–20: The Toughest Part Of The Course As runners leave Canary Wharf, they enter one of the most challenging psychological sections of the marathon. The roads become longer and more exposed, fatigue starts to build and the finish still feels a long way away. This is where many runners begin to question themselves and where maintaining concentration becomes just as important as physical fitness. Westferry Road and the surrounding streets have earned a reputation for testing even experienced marathon runners. Although there are still plenty of spectators, the atmosphere naturally feels quieter than at Tower Bridge or Greenwich. That makes any support from friends and family particularly valuable. If you're arranging to meet spectators, this can be one of the best places to do so because a familiar face can provide a significant mental boost when motivation begins to fade. Many runners also pass the famous Mudchute area during this section. The nearby farm attracts families throughout race day and creates a welcoming atmosphere that helps break up what can otherwise become a difficult stretch of the course. Miles 20–22: Hitting The Wall For countless marathon runners, mile 20 is where the race changes completely. Glycogen stores become depleted, tired muscles begin to complain and concentration becomes increasingly difficult. This is the point where people often talk about "hitting the wall", although good pacing and sensible nutrition can significantly reduce the chances of experiencing it. The route heads back towards Limehouse and Commercial Road, where crowd support begins to increase once again. The energy from spectators becomes increasingly noticeable and many runners draw enormous encouragement from the knowledge that the final few miles are now approaching. If you've managed your effort well during the opening twenty miles, this is where you can begin thinking about maintaining your pace rather than simply surviving to the finish. Miles 22–23: The Tower Of London One of the great features of the London Marathon is that the famous landmarks continue right until the closing stages. As runners head back towards central London, they pass Tower Bridge once again, this time from the north side, before reaching the magnificent Tower of London. Seeing this historic fortress signals that the hardest part of the race is almost over. The crowds become larger once again and the atmosphere lifts noticeably as spectators realise runners are entering the final stages of their marathon journey. Although tired legs make every step harder than it was earlier in the day, the knowledge that the finish is drawing closer provides fresh determination. Miles 23–24: Along The Victoria Embankment The Victoria Embankment is one of the loudest and most memorable sections of the entire London Marathon. Thousands of spectators line both sides of the road, creating an almost continuous wall of encouragement that carries runners towards Westminster. The London Eye appears across the River Thames and several of London's famous bridges come into view as runners follow the river towards the finish. There is one final climb after passing through the Blackfriars underpass. It is short, but after more than twenty-three miles even modest inclines feel much steeper than they really are. Keeping your effort steady rather than trying to accelerate here will usually prove the wiser option. Miles 24–25: Westminster And Big Ben Few moments in marathon running compare to seeing Big Ben and the Houses of Parliament appear ahead. These iconic landmarks remind runners that they are entering the final stages of one of the world's greatest races and emotions often begin to take over. Many runners describe this as the point where they finally allow themselves to believe they are going to finish. Months of training, early morning runs, fundraising efforts and countless miles have all led to this moment. The combination of relief, excitement and exhaustion creates memories that last a lifetime. Miles 25–26: Birdcage Walk And The Turn Onto The Mall After passing Westminster, the course follows Birdcage Walk with St James's Park on one side and Buckingham Palace just ahead. The crowds are enormous, the noise is relentless and every step brings runners closer to the finish line. The final right-hand turn around Buckingham Palace is one of the most iconic moments in world marathon running. As runners turn left onto The Mall, the famous red surface stretches out ahead beneath rows of Union flags. Even those who are struggling physically often find one last burst of energy for the final few hundred metres. The Finish On The Mall Crossing the finish line on The Mall is an unforgettable experience. Buckingham Palace provides a spectacular backdrop as runners complete 26.2 miles through the heart of London, surrounded by thousands of cheering spectators. For many people, this is the culmination of months or even years of preparation, making it one of the proudest moments of their lives. Although the race is over, take your time after finishing. Collect your medal, rehydrate, enjoy the atmosphere and soak up the achievement before arranging to meet friends and family. The reunion after the finish is often every bit as memorable as the race itself. Final Thoughts On The London Marathon Route The London Marathon is much more than a 26.2-mile race. It is a journey through one of the world's greatest cities, taking runners past internationally recognised landmarks while being supported by some of the most enthusiastic crowds in sport. Whether you're aiming for a personal best or simply hoping to cross the finish line, understanding the course can help you pace yourself more effectively and enjoy every mile. It's easy to become completely focused on your watch or finishing time, but don't forget to look up and appreciate what's around you. From the Cutty Sark and Tower Bridge to Big Ben and Buckingham Palace, the London Marathon offers a sightseeing tour unlike any other. However many times you run it, you'll almost certainly discover something new every time you take your place on the start line. If you're looking for a charity entry in the 2027 London Marathon head here

Every year, tens of thousands of people complete the London Marathon, but no two runners experience it in exactly the same way. Some chase personal bests, others simply hope to reach the finish line, while many run in memory of someone special or to raise money for a charity close to their heart. Whatever their motivation, almost everyone who crosses the finish line agrees on one thing. The London Marathon is about far more than simply running 26.2 miles. For a recent Sapphire Running Zone podcast, we sat down with eight first-time London Marathon runners who had all completed the event while raising money for charity. They finished in times ranging from just over three and a half hours to more than seven hours, yet despite their very different experiences, they all described the event in remarkably similar ways. Listening to their stories revealed why the London Marathon has earned its reputation as one of the greatest sporting events in the world. Listen to the podcast here. The London Marathon Journey Starts Months Before The Start Line One of the strongest themes that emerged during our conversation was that the London Marathon begins long before race day. Every runner spoke about how training gradually became part of everyday life, with early morning runs, weekend long runs and fundraising becoming regular features of their routine. By the time marathon weekend arrived, they all felt that they had already been on an incredible journey. For many people, preparing for London becomes a lifestyle rather than simply following a training plan. Friends and family become involved, fundraising events fill the calendar and every completed run brings race day a little closer. Months before the starting gun, the marathon has already changed daily routines and become a major focus in their lives. Several runners also reflected on the charities they were representing. Raising thousands of pounds for worthwhile causes gave every training session an added sense of purpose, particularly on the days when motivation was difficult to find. Knowing that people believed in them and had donated generously made them determined to reach the finish line, whatever challenges they faced. Read our full London Marathon Guide here. The Expo Makes Everything Feel Real Almost every runner described the London Marathon Expo as the moment when the challenge suddenly became real. Walking into ExCeL London and seeing thousands of fellow participants collecting race numbers transformed the marathon from something they had been preparing for into something they were actually about to do. The excitement quickly mixed with nerves as race day suddenly felt only a few days away. The runners spoke about collecting their race packs, finding their names on the famous runners' wall and wandering around one of the biggest marathon exhibitions in the world. Until that point, much of their training had been completed alone, but the Expo reminded them that they were about to become part of something truly enormous. Several admitted that the sheer size of the event took them completely by surprise. Even those who had completed other races said nothing had prepared them for seeing tens of thousands of marathon runners all sharing the same anticipation ahead of Sunday morning. Everyone Shares The Same Nerves Standing in the start area at Greenwich is an experience unlike almost any other sporting event. Although thousands of runners are gathered together, everyone is thinking about the same thing and wondering how the next few hours will unfold. The excitement is impossible to hide, but so are the nerves. The runners we spoke to described the familiar rituals of race morning. There were long toilet queues, last minute stretches, endless checks that everything was ready and conversations with complete strangers who instantly felt like friends because they were about to share the same challenge. One runner explained how chatting to those around them helped settle their nerves before the start. Another recalled being overwhelmed by the kindness shown by fellow runners almost immediately after crossing the start line, proving that although everyone is running their own marathon, nobody truly runs it alone. The Crowds Create An Unforgettable Atmosphere Without exception, every runner spoke about the crowds. They all expected good support, but none of them were prepared for the sheer scale of the noise or the number of people lining the streets from start to finish. From the opening miles through Greenwich to the unforgettable crossing of Tower Bridge and beyond, the encouragement never seemed to stop. Several runners recommended writing your name on the front of your running vest because hearing thousands of complete strangers shouting your name provides an incredible lift when your legs begin to tire. One runner admitted they even found themselves celebrating another participant as spectators shouted her name from the pavement. That simple moment summed up the atmosphere perfectly. The London Marathon is one of the few events where runners, volunteers and spectators all become part of the same experience. Every Runner Faces A Different Challenge Although every participant follows exactly the same course, every marathon tells a different story. Some runners settled into a comfortable rhythm and enjoyed the opening miles, while others faced unexpected setbacks much earlier than they had anticipated. No two journeys were the same, but every runner had to overcome challenges along the way. One of the most inspiring stories came from a runner who suffered an injury before marathon day and knew they would be unable to run the entire course. Rather than withdrawing after months of training and fundraising, they chose to walk almost the whole marathon. The determination to honour the commitment they had made to their charity and supporters became far more important than the finishing time shown on the clock. Other runners spoke about having to adapt their expectations as the race unfolded. Instead of becoming frustrated when personal bests slipped away, they chose to slow down, soak up the atmosphere and appreciate the privilege of taking part in one of the world's greatest marathons. The Final Mile Of The London Marathon Is Pure Emotion As the runners reached the closing stages of the marathon, the emotion became impossible to hide. Passing Big Ben, running alongside Buckingham Palace and turning onto The Mall created memories that every participant said would stay with them forever. For many, this was the moment when everything they had worked towards over the previous months finally came together. Several admitted that tears began to flow before they even reached the finish line. Months of training, fundraising, sacrifice and determination suddenly came flooding back as the finishing gantry appeared ahead of them. It was not simply relief that they felt, but an overwhelming sense of pride in what they had achieved. Many also spoke about how the final mile seemed to last forever. Despite desperately wanting to reach the finish, they also wanted to slow down, absorb every second and remember the experience for the rest of their lives. Read more about the London Marathon route here. Every Medal Represents A Different Journey Although every finisher receives exactly the same medal, no two medals tell the same story. Behind each one lies months of training, countless early mornings, difficult runs, fundraising events and moments when giving up would have been the easier option. The eight runners featured on the Sapphire Running Zone podcast all arrived at the finish line with different stories to tell. Some had exceeded their expectations, some had overcome injury and others had simply achieved something they once thought impossible. Despite those differences, they all described exactly the same overwhelming feeling of achievement as they collected their medal. Perhaps that is what makes the London Marathon so unique. It welcomes elite athletes, first-time runners, charity fundraisers and people overcoming personal challenges, yet for one unforgettable day every participant shares the same road to the finish line. Listen To The Full Podcast Here. This article highlights just some of the stories shared by eight first-time London Marathon runners who joined us on the Sapphire Running Zone podcast. Together they talk honestly about the Marathon Expo, the nerves at the start, the incredible crowds, the challenges of the second half, the emotion of the final mile and what it really feels like to complete one of the world's most iconic marathons. If you're preparing for your own London Marathon, hoping to secure a charity place or simply wondering what makes the event so special, the full podcast offers practical advice, reassurance and plenty of inspiration. Whatever your target time, these eight runners prove that the London Marathon is about far more than covering 26.2 miles. It is an experience that has the power to change how you see yourself and one that stays with you long after race day has finished.

Raising money for charity is one of the most rewarding parts of taking on a running challenge. Whether you are preparing for your first 10K, half marathon, marathon or ultra marathon, knowing that your efforts will make a difference to a worthwhile cause provides extra motivation throughout your training. Many runners, however, discover that fundraising becomes more difficult the second or third time they ask for sponsorship. Friends, family and colleagues who generously supported your last event may not be as quick to donate again, leaving you wondering whether you have simply asked too often. This is a common challenge for experienced fundraisers and is known within the charity sector as donor fatigue. Why Fundraising Gets Harder Your first fundraising event often attracts tremendous support because it represents something completely new. Your supporters can see that you are taking on a significant personal challenge, whether that is your first 5K or your first marathon, and they want to help you achieve your goal. When you return the following year with another fundraising page, the situation is different. Your supporters already know you can complete the challenge, so they naturally compare your latest event with your previous one rather than with somebody else's first attempt. That does not mean they care any less about you or the charity. It simply means the challenge no longer feels quite as unique. It Is Not Personal One of the biggest mistakes runners make is assuming that fewer donations mean people no longer want to support them. In reality, most supporters receive fundraising requests throughout the year from friends, relatives, work colleagues, schools, sports clubs and community organisations. Even the most generous people have limits on how often they can donate. Many are balancing household budgets while supporting several charities, so deciding not to sponsor your latest event is often a financial decision rather than a personal one. Stop Asking The Same People Every Time One of the simplest ways to overcome this problem is to stop relying on exactly the same supporters for every fundraising campaign. Many runners automatically send their sponsorship link to the same friends, family members and work colleagues every time they enter an event, but this almost guarantees that fundraising will become more difficult over time. Instead, think about who has entered your life since your last challenge. You may have started a new job, joined a running club, become involved in another sports club, met new neighbours or built a much larger following on social media. Every year creates opportunities to introduce your fundraising to people who have never been asked before. It is also worth remembering that not everyone has to be asked every time. If somebody generously sponsored your previous marathon, there is nothing wrong with giving them a break and focusing your efforts elsewhere. They may be much more willing to support your next major challenge if they have not been approached for every event in between. Keep Your Story Moving Forward Supporters enjoy following progress. If every fundraising campaign simply announces that you are running another marathon, it becomes harder for people to see what has changed. Instead, explain why this challenge is different. Perhaps you are taking on your first ultra marathon, chasing a personal best, running in memory of someone, celebrating a milestone birthday or supporting a charity that has become important to your family. A new story gives people a new reason to become involved. Remember That Supporters Compare You With Yourself One of the most important lessons in charity fundraising is that people rarely compare your challenge with somebody else's. Instead, they compare it with what they have already seen you achieve. If you completed your first marathon last year and are running another this year, many people will simply think, "They've done this before." If, however, you are progressing from a marathon to an ultra marathon or taking on an entirely different challenge, supporters are much more likely to see it as genuine progression. Choosing challenges that reflect your own running journey often makes fundraising easier because your supporters can clearly see that you are continuing to push yourself. Do Not Turn Every Social Media Post Into A Sponsorship Request Social media is one of the most effective fundraising tools available, but it should be used to build relationships rather than simply collect donations. If every update asks people for money, supporters can quickly become less engaged with your posts. Share your training runs, celebrate milestones, post photographs and tell stories from your preparation without always including a sponsorship link. By taking people on your journey, they become emotionally invested in your success and are often much more willing to donate when you eventually ask. Consider One Major Fundraising Event Each Year Many experienced runners complete numerous races every year, but that does not mean every event needs to become a fundraising campaign. Choosing one major charity challenge allows you to concentrate all of your fundraising efforts on a single event while giving your regular supporters a break between appeals. This approach also creates anticipation. When people know you only fundraise for one major event each year, your campaign often feels more significant than if you are requesting sponsorship every few months. Bake sales might be seen as a cliche by some runners, but they can deliver some really good results Think Beyond Sponsorship Successful fundraising is about much more than asking people to donate online. Quiz nights, race nights, raffles, bake sales, workplace fundraising, matched giving from employers and local business sponsorship can all generate substantial amounts without relying entirely on your personal network. These activities also introduce new supporters to your chosen charity and reduce the pressure on the people who have already sponsored your previous challenges. Read more about bake sales here. Always Thank Your Supporters People who have supported you in the past deserve to know the difference their generosity has made. Share photographs from the event, let them know how much was raised and explain how the charity will benefit from their contribution. Thanking people is not simply good manners. It builds stronger relationships, shows genuine appreciation and makes supporters much more likely to help you again when the right challenge comes along. Read more about thanking your supporters here. Accept That Not Everyone Will Donate Every Time One of the hardest lessons for experienced fundraisers is accepting that some previous supporters will decide not to sponsor your latest event. This should never be viewed as a rejection of either you or your chosen charity. People's circumstances change, they may already be supporting other fundraisers or they may simply have reached the limit of what they can comfortably give. Continue to thank them for their previous generosity, keep them involved in your journey and remember that sharing your fundraising page or offering encouragement can be just as valuable as making another donation. Final Thoughts On How To Fundraise For Charity More Than Once Learning how to fundraise for charity more than once is an important skill for anyone who regularly takes on running events. The key is recognising that successful fundraising is built on relationships rather than repeatedly asking the same people for sponsorship. By expanding your network, finding new supporters, telling fresh stories and varying the way you raise money, you can continue making a real difference for your chosen charity without exhausting the generosity of those who have supported you before. Fundraising may become more challenging as your running career develops, but with the right approach you can continue raising impressive amounts for many years to come.

Bone conduction headphones have become increasingly popular with runners, offering an alternative to the wireless earbuds that many of us have traditionally used for music, podcasts and audiobooks. Instead of sitting inside your ears, bone conduction headphones leave them open, allowing you to hear more of what is happening around you. That sounds like an obvious advantage for running, particularly if you train around traffic, but earbuds have plenty of advantages of their own. They generally provide better sound quality, greater bass and better isolation from external noise, while transparency modes on many modern earbuds can provide greater awareness when you need it. So are bone conduction headphones actually better for running, or should you stick with earbuds? The answer depends largely on where you run and what matters most when you are listening. What Are Bone Conduction Headphones? Bone conduction headphones work differently from conventional headphones. Instead of placing speakers inside or over your ears, they use transducers that rest against the bones around the ear. These create vibrations that travel through the skull to the inner ear, bypassing the normal route through the outer and middle ear. This allows you to hear the audio while leaving your ear canals uncovered, so environmental sounds can continue to reach your ears naturally. The technology is not exclusive to running, but the combination of an open ear and a secure wraparound design has made bone conduction particularly popular among runners and cyclists. What Are Running Earbuds? Wireless earbuds use conventional speakers positioned inside the ear. Depending on their design and the ear tips being used, they can create a seal that reduces the amount of external noise you hear. For music, this is often an advantage. A good seal allows earbuds to produce stronger bass and a more immersive sound without having to compete as much with the surrounding environment. Sports earbuds may use silicone wings, hooks or other features to help keep them secure during exercise. Many modern models also offer active noise cancellation and a transparency or ambient mode that deliberately allows some external sound through. The result is a very different approach from bone conduction. Earbuds generally prioritise the listening experience, while bone conduction headphones place much greater emphasis on keeping your ears open. Bone Conduction Vs Earbuds: Sound Quality Traditional in-ear earbuds will generally have the advantage if sound quality is your main priority, particularly for bass and isolation. Because they deliver sound directly into the ear canal and can isolate you from some external noise, good earbuds generally provide deeper bass, greater detail and a more immersive listening experience than bone conduction headphones. Bone conduction technology has improved significantly, and newer models continue to improve their audio performance, but the technology involves a different compromise. Leaving the ears open means environmental sound competes with whatever you are listening to, while reproducing powerful bass through vibrations is more difficult than with a conventional speaker sitting inside the ear. How much this matters depends on what you listen to. If a carefully chosen playlist is an important part of your running, the stronger audio performance of earbuds may make a noticeable difference. If you mainly listen to podcasts or audiobooks, the difference may matter much less. Clear spoken audio does not require the same bass response as music, and many runners are perfectly happy trading some audio quality for the advantages of an open ear. Which Is Better For Hearing Your Surroundings? Bone conduction headphones have a clear advantage when it comes to keeping your ears physically open. Because nothing is placed inside the ear canal, traffic, bicycles, other runners and general environmental sounds can continue to reach your ears directly. This is one of the main reasons bone conduction has become so closely associated with outdoor running. Earbuds can reduce environmental sound simply by being inside your ears. If active noise cancellation is switched on, that isolation can become considerably greater. However, the difference is no longer as straightforward as it once was. Many earbuds now include transparency or ambient modes that use microphones to reproduce surrounding sounds through the earbuds. A good transparency mode can be very effective, but it is still technologically different from simply leaving the ear uncovered. Runners who place a high priority on hearing their surroundings may therefore prefer the simplicity of an open-ear design. Whichever technology you use, volume matters. Bone conduction headphones do not automatically make you fully aware of everything around you if you are playing music loudly. Which Is Better For Road Running? For running around traffic, bone conduction headphones are likely to be the better option for many runners. Keeping the ear canal open allows environmental sounds to reach you naturally. That can be particularly useful when approaching junctions, running along roads or sharing paths with cyclists and pedestrians. This does not mean earbuds cannot be used for road running. Earbuds with a good transparency mode can provide substantial awareness, and some runners prefer their sound and fit. The important distinction is that bone conduction provides awareness by leaving your ears open, whereas earbuds generally rely on microphones and software to introduce external sound once the ear canal has been partially or completely blocked. Neither approach removes the need to pay attention to your surroundings. Bone conduction can provide greater natural awareness of environmental sound, but runners still need to remain alert to traffic, cyclists, pedestrians and other potential hazards. Read more about running with headphones here. Which Is Better For Treadmill Running? Move indoors and the balance changes. On a treadmill, hearing traffic is obviously no longer a concern. Instead, you may actively want to reduce the sound of treadmills, gym equipment, conversations and background music. That plays directly to the strengths of earbuds. Their physical seal can reduce external sound, while models with active noise cancellation can provide even greater isolation. Better bass and more immersive sound can also make a difference if music is an important part of a hard treadmill session. Bone conduction headphones will still work perfectly well on a treadmill, particularly if you find them more comfortable. However, one of their biggest advantages, keeping your ears open to the outside world, becomes much less important. For runners who train predominantly indoors, earbuds will therefore often be the more attractive choice. Which Is More Comfortable For Running? This is much more personal. Some runners dislike having anything inside their ears, particularly during longer runs. Earbuds can create pressure inside the ear canal, and sweat may make them feel less comfortable as a run progresses. For those runners, bone conduction can be a significant improvement. Nothing sits inside the ear, and the wraparound designs commonly used for running distribute the headphones around the head. Other runners have exactly the opposite experience. A properly fitted pair of lightweight earbuds may be almost unnoticeable, while they dislike the pressure or vibrations associated with bone conduction headphones. This is one area where specifications and reviews can only tell you so much. The shape of your ears and head can make a considerable difference to which technology feels better. Shokz have models in all of the 3 running headphone options Which Stays In Place Better? Both types can be extremely secure if they fit correctly, but they achieve that security in different ways. Running-focused bone conduction headphones commonly use a band around the back of the head, helping to keep the transducers in position even when your head is moving. There is also nothing inside the ear to gradually become loose as you sweat. Earbud security varies more significantly between designs and individuals. Sports earbuds may use wings or hooks, while others rely primarily on correctly sized ear tips. A well-fitting sports earbud should remain securely in place during running, but finding that fit can take some experimentation. One runner may find a particular design completely secure while another cannot stop the same model working loose. If you have repeatedly struggled to keep earbuds in your ears while running, bone conduction is certainly worth considering. What About Sweat And Rain? Both bone conduction headphones and earbuds are available with good levels of water resistance, so the technology itself does not determine which will cope better with sweat or rain. Instead, check the IP rating of the particular headphones you are considering. This provides a standardised indication of their resistance to water and, where specified, dust. Running headphones should be capable of coping with the amount you sweat and the weather in which you normally train. This becomes particularly important if you run throughout the year rather than heading for the treadmill whenever it rains. Do not assume that headphones described as water resistant are suitable for swimming. Underwater use requires an appropriate level of protection and a product specifically designed or approved for that purpose. Which Is Better For Long Runs? For long-distance running, comfort and battery life become more important than they might be during a 30-minute training session. Bone conduction has an advantage for runners who find prolonged use of earbuds uncomfortable. Leaving the ear canal open can feel much less intrusive after several hours of running. Earbuds have a potential advantage in their charging cases. Putting them back into the case can replenish their batteries, although that is not particularly useful if you want continuous audio throughout a long run. Continuous battery life is therefore the figure marathon and ultramarathon runners should pay particular attention to. Do not simply look at a headline such as "30 hours battery life" without checking whether that refers to the headphones themselves or includes additional charges provided by a case. For marathon running, give yourself a comfortable margin over your expected finishing time rather than choosing headphones whose claimed battery life only just covers your race. What About Open-Ear Earbuds? There is now a third category that makes the bone conduction versus earbuds debate slightly more complicated. Open-ear air-conduction headphones leave the ear canal uncovered like bone conduction headphones, but they use small conventional speakers positioned close to the ear instead of transmitting vibrations through the bones. Some use hooks that wrap around individual ears, while others have different open designs. They aim to combine greater environmental awareness with a more conventional audio experience. They are not automatically better than either bone conduction or traditional earbuds. Sound leakage, fit, wind and the ability to hear audio in noisy environments can still vary considerably. However, if you like the idea of keeping your ears open but do not enjoy bone conduction, open-ear air-conduction headphones are well worth considering. Bone Conduction Vs Earbuds With Glasses Runners who wear prescription glasses or sunglasses should consider how their headphones and glasses interact. Many bone conduction designs have arms that pass over the ears before joining a band behind the head. The arms of your glasses occupy some of the same space, which can create pressure depending on the particular combination. Sports earbuds that sit entirely within the ear generally interfere less with glasses, although earbuds with large ear hooks can present similar problems. This is highly dependent on the individual products. If you regularly run in sunglasses, it is worth trying headphones while wearing them rather than testing each item separately. Are Bone Conduction Headphones Safer For Running? It is tempting to describe bone conduction headphones as "safer" because they leave the ears open, but that is too simplistic. They can allow greater natural awareness of environmental sound than sealed earbuds, which can be a significant advantage when running around traffic and other people. However, being able to hear something does not guarantee that you will notice or react to it. Listening volume also matters. External noise may encourage you to increase the volume of open-ear headphones so you can hear your music or podcast more clearly, which can reduce some of the awareness advantage you were trying to achieve. Concentration, the running environment and your own behaviour are equally important. Even open-ear headphones can be distracting, particularly if you become deeply engaged in a podcast or music. The more accurate advantage is therefore that bone conduction headphones allow greater natural awareness of environmental sound. Runners still need to remain attentive regardless of the type of headphones they are wearing. Final Thoughts: Bone Conduction Headphones Or Earbuds For Running: Which Should You Choose? Choose bone conduction headphones if you regularly run outdoors and keeping your ears open is a priority. They are particularly appealing for road running, shared paths and runners who dislike the feeling of earbuds inside their ears. Choose wireless earbuds if sound quality is more important to you, particularly if you listen to music or do much of your training on a treadmill. They can also be a good option outdoors if they fit securely and offer an effective transparency mode. Consider open-ear air-conduction headphones if you want to leave your ears uncovered but do not like bone conduction. They provide an increasingly credible third option and mean the choice is no longer simply between traditional earbuds and bone conduction. If you run in several different environments, there is also no rule saying one pair has to do everything. A runner who uses bone conduction headphones for road running may prefer noise-cancelling earbuds on the treadmill. Read more on how to choose running headphones here.

Hip pain is a common complaint among runners of all abilities. It can affect beginners who have recently increased their mileage, experienced runners training for a marathon, or anyone returning to running after a break. Although the discomfort may start as a minor ache, ignoring it can lead to a longer period away from running and make recovery more difficult. The hip is one of the body's largest and strongest joints. It absorbs significant forces with every stride while also providing stability and power. When something is not working correctly, pain can develop in the hip itself or in the muscles, tendons and ligaments surrounding it. Understanding what causes hip pain while running and taking action early can often prevent a small problem from becoming a serious injury. Where Does The Pain Occur? The location of your pain can provide useful clues about the underlying problem. Pain at the front of the hip is often linked to the hip flexors or the joint itself, while pain on the outside of the hip frequently involves the tendons that stabilise the pelvis. Discomfort in the buttock area may originate from the gluteal muscles or even the lower back, making it important not to assume the hip itself is always the source of the problem. Some runners also experience pain that radiates into the groin or down the thigh. Because several different conditions can produce similar symptoms, obtaining an accurate diagnosis is important if pain persists or continues to worsen despite reducing your training. Common Causes Of Hip Pain While Running Hip pain has many possible causes, but several conditions are particularly common among runners. Understanding these can help you recognise the warning signs and begin appropriate treatment before the injury becomes more serious. Hip flexor strains often develop after speed sessions, hill training or sudden increases in mileage. These muscles work hard to lift the knee during every stride, and when overloaded they can become painful, particularly when climbing stairs, getting out of a car or lifting the leg. Gluteal tendinopathy affects the tendons of the muscles on the outside of the hip. This condition is often caused by repetitive overload rather than a single injury and commonly produces pain when running, standing on one leg or lying on the affected side during the night. Trochanteric bursitis involves inflammation of the fluid filled sac that cushions the outside of the hip. Although many cases previously diagnosed as bursitis are now recognised as tendon problems, inflammation of the bursa can still contribute to pain and tenderness around the outer hip. Muscle tightness around the hips is another common cause of discomfort. Tight hip flexors, glutes, hamstrings or surrounding muscles can alter your running mechanics and place additional strain on the hip joint, particularly if flexibility work has been neglected. Some runners develop hip pain because of arthritis or wear within the joint itself. Others may experience irritation of the cartilage or a labral tear, which can cause clicking, locking or a feeling that the hip catches during movement. In some cases, pain that appears to come from the hip is actually referred from the lower back, where irritated nerves send pain into the buttock or upper leg. Risk Factors Several factors increase the likelihood of developing hip pain while running. One of the biggest contributors is increasing weekly mileage too quickly, giving the muscles and tendons insufficient time to adapt to the additional workload. Weak gluteal muscles can reduce pelvic stability and force other muscles to compensate during every stride. Poor running technique, inadequate recovery between sessions and worn running shoes may also increase the stress placed on the hips. The surfaces you run on can also make a difference. Running repeatedly on heavily cambered roads or always in the same direction around a track places uneven forces through the hips. Varying your routes and occasionally running on flatter or softer surfaces can help reduce this repetitive loading. Symptoms To Watch For Hip pain may develop gradually over several weeks or appear suddenly after a particularly demanding run or training session. Many runners first notice a dull ache during a run that gradually becomes more noticeable as the miles pass. Common symptoms include stiffness when getting out of bed, discomfort after sitting for long periods, tenderness around the hip and pain when climbing stairs. Some runners experience reduced range of movement or difficulty lifting the knee, while others find the discomfort only begins after several miles before steadily becoming worse. Although many running related hip injuries improve with sensible management, severe pain, an inability to bear weight, obvious swelling or pain following a fall should always be assessed promptly by a healthcare professional. Should You Keep Running? Whether you should continue running depends on both the severity of your symptoms and the underlying cause of the pain. Mild discomfort that does not worsen during a run and settles quickly afterwards may simply require a temporary reduction in training volume and a few extra recovery days. However, pain that changes your running form, steadily increases throughout a run or continues for several days afterwards should not be ignored. Continuing to train through significant pain often prolongs recovery and increases the risk of developing a more serious injury. Replacing some running sessions with lower impact activities such as cycling, swimming or using an elliptical trainer allows you to maintain your fitness while giving the affected tissues time to recover. Strengthening your glutes with a foam roller can really help hip injuries How To Treat Hip Pain The first stage of treatment focuses on reducing the irritation while keeping you as active as possible. Reducing your running mileage, avoiding speed sessions and allowing the hip to settle are often enough to improve milder injuries. Applying ice after running may help reduce soreness during the early stages, while gentle mobility exercises can prevent the joint from becoming stiff. As symptoms improve, strengthening exercises become one of the most important parts of rehabilitation. Improving the strength of the gluteal muscles, hips and core helps restore stability and reduces excessive loading on injured tissues. A physiotherapist can assess your movement, identify muscle weaknesses and design a rehabilitation programme that addresses the underlying cause rather than simply treating the symptoms. Massage, foam rolling and stretching may also help if muscle tightness is contributing to your pain. These treatments are most effective when combined with progressive strengthening exercises rather than being used on their own. Read more on foam rollers and massage sticks here. Preventing Hip Pain Many cases of hip pain can be prevented through sensible training habits and regular strength work. Gradually increasing your weekly mileage gives your muscles, tendons and joints time to adapt, reducing the risk of overload injuries. Strength training should be included in every runner's routine, with particular attention paid to the glutes, hips and core muscles. These muscle groups provide stability throughout the running stride and help reduce unnecessary stress on the hip joint. A proper warm up before harder sessions prepares your muscles for the demands of running, while regular mobility exercises help maintain healthy movement around the hips. Replacing running shoes before they become excessively worn and rotating between different pairs of shoes may also reduce repetitive loading patterns. Perhaps the most important injury prevention strategy is listening to your body. Addressing a minor ache early is usually far easier than recovering from an injury that has been ignored for several weeks. When To Seek Medical Advice Most mild cases of hip pain improve with sensible self management over a few weeks. However, you should seek medical advice if the pain is severe, develops after a significant fall, prevents you from walking normally or continues despite reducing your training. You should also arrange a medical assessment if your pain is accompanied by significant swelling, fever, numbness, weakness or unexplained weight loss. Obtaining an accurate diagnosis is important because treatment varies considerably depending on the underlying cause of the problem. Read more about the importasnce of physios here. Final Thoughts On Hip Pain While Running Hip pain while running can have many different causes, ranging from muscle strains and tendon problems to joint conditions and referred pain from the lower back. Identifying the underlying problem early and modifying your training appropriately gives you the best chance of returning to running quickly without developing a longer-term injury. Most runners recover successfully with a combination of reduced training, targeted strengthening exercises and a gradual return to running. Building strength, progressing your mileage sensibly, wearing appropriate running shoes and responding quickly to early warning signs will help keep your hips healthy and allow you to continue enjoying running for many years to come.

Walk into any sports shop or supermarket and you'll find shelves full of brightly coloured sports drinks promising better hydration, improved endurance and faster recovery. Many runners automatically reach for one before, during or after every run because they believe they are an essential part of good running nutrition. The marketing is certainly convincing, but do most runners actually need them? The answer depends entirely on the type of running you do. For many runners, plain water is all they need, while others will genuinely benefit from sports drinks during longer or more demanding sessions. Understanding when sports drinks help and when they simply add unnecessary calories and expense will help you make better decisions about your running nutrition. What Is A Sports Drink? Sports drinks are designed to replace fluids, carbohydrates and electrolytes lost during exercise. They help maintain hydration, provide energy and replace minerals such as sodium that are lost through sweat, allowing you to perform for longer without becoming dehydrated. Not all sports drinks are the same. Isotonic drinks are designed to provide fluids and carbohydrates quickly, hypotonic drinks focus mainly on hydration, while hypertonic drinks contain more carbohydrate and are usually better suited to recovery after exercise than drinking during a run. Understanding the difference can help you choose the right drink for the right situation. Water Is Enough For Most Runs One of the biggest misconceptions in running is that every run requires specialist nutrition. For most easy runs lasting less than an hour, plain water is perfectly adequate. If you begin your run well hydrated and have eaten normally during the day, your body already has enough stored energy to complete shorter sessions comfortably. Drinking a sports drink during a relaxed 5K or an easy recovery run is unlikely to improve your performance. In many cases, it simply adds extra sugar, calories and cost without offering any meaningful benefit. Read more about hydration here. When Sports Drinks Become Useful Sports drinks become much more valuable as your training sessions become longer or more demanding. Long runs, marathon training, races lasting more than 90 minutes and sessions completed in hot weather all increase your need for both fluids and electrolytes. During these runs, replacing some of the carbohydrates and sodium you lose can help maintain performance, delay fatigue and reduce the likelihood of dehydration. Sports drinks can also be easier to consume than solid food when running at marathon pace or during longer races. Think About The Weather Temperature has a major influence on how useful a sports drink becomes. During the cooler months, many runners lose relatively little fluid through sweat and may only need water on all but their longest runs. Summer running is different. Higher temperatures and humidity increase sweat losses significantly, making it more important to replace both fluid and sodium. Even then, the length and intensity of your run should still determine whether a sports drink is necessary rather than simply the weather. Don't Forget Electrolytes Much of the benefit of sports drinks comes from replacing sodium rather than simply providing water. Sodium helps your body retain fluid, supports normal muscle and nerve function and encourages you to continue drinking during prolonged exercise. Heavy sweaters, runners tackling long distances and anyone training in hot conditions are more likely to benefit from electrolyte replacement than someone heading out for a gentle 30 minute jog. Every runner loses different amounts of sodium through sweat, so it is worth experimenting during training to find what works best for you. Read more about electrolytes here. Sports Drinks Are Not A Substitute For Good Nutrition It is easy to think that drinking a sports drink somehow makes up for poor eating habits, but that is rarely the case. Your everyday diet has a far greater influence on your running performance than the occasional bottle of sports drink. Eating enough carbohydrates, consuming adequate protein, staying well hydrated throughout the day and enjoying a balanced diet will do far more for your running than relying on sports drinks alone. Think of them as one tool within your nutrition strategy rather than the foundation of it. Read more about nutrition dos and don'ts here. A balanced diet is more important than a supplement of any kind They Are Not Essential During Every Distance Event Many runners are surprised to learn that they do not have to rely on sports drinks during a half or full marathon. Some runners perform perfectly well using water alongside energy gels, while others prefer to obtain both hydration and carbohydrates from sports drinks. The most important point is to practise your nutrition strategy during training. Race day is never the time to discover that a particular sports drink upsets your stomach or that you struggle to drink enough while running. Whatever strategy you choose, make sure your body has become accustomed to it before standing on the start line. Consider The Cost Sports drinks can become an expensive habit, particularly if you buy them for every training session. If you run four or five times each week, those costs soon add up over the course of a marathon training block, especially when many of those runs may only require plain water. If you regularly use sports drinks, it may be worth using a powder version or making your own. A simple mixture of water, fruit juice, a small amount of sugar or honey and a pinch of salt can provide carbohydrates and electrolytes at a fraction of the cost of many commercial products. While a homemade drink may not contain exactly the same balance of ingredients as specialist sports nutrition brands, it can work perfectly well for many training runs. Saving commercial sports drinks for your longest runs, races and particularly hot days, while using water or a homemade alternative for everyday training, can significantly reduce your costs without compromising your running performance. Choose What Works For You Running nutrition is highly individual. Some runners tolerate sports drinks extremely well, while others experience bloating or stomach discomfort. There is no single solution that works for everyone, which is why experimenting during training is so important. Pay attention to how your body responds, try different products if necessary and avoid changing your nutrition plan just before an important race. Finding a strategy that suits your own running style, digestive system and race goals is far more valuable than following someone else's routine. Have a listen to an expert discussing sports drinks here. Final Thoughts On Sports Drinks For Runners Sports drinks certainly have a place in running, but they are not essential for every runner or every run. For shorter, easier sessions, water is usually all you need. As your runs become longer, harder or take place in hotter conditions, sports drinks can become a useful way to replace fluids, carbohydrates and electrolytes. Rather than assuming every run requires specialist nutrition, think carefully about the demands of the session ahead. Using sports drinks when they genuinely add value will save you money, simplify your nutrition and help you fuel your running more effectively.

If you're taking on a marathon, half marathon or another charity challenge, your child's school could become one of your biggest fundraising supporters. Schools are often keen to help families raising money for good causes and, when handled well, everyone benefits. Your chosen charity receives extra donations, the school strengthens its links with the local community and children gain valuable learning experiences that support their education. Many parents never think about involving their child's school, assuming it would be too much to ask. In reality, schools regularly support charitable activities and may be happy to help, particularly if the fundraising fits alongside their own values and learning objectives. A simple conversation with the headteacher or class teacher could open the door to opportunities that significantly increase your sponsorship. Schools Can Reach Hundreds Of Potential Sponsors One of the biggest advantages of involving a school is the size of the audience. Even a small primary school could include hundreds of parents, grandparents and members of staff, many of whom are happy to support a local family raising money for charity. Schools may be willing to mention your challenge in newsletters, share your fundraising page on social media, include it on their website or give your child the opportunity to talk about the event during assembly. A school fair, sports day or non uniform day can also provide opportunities to promote your fundraising or organise a simple collection. Children Become Part Of The Journey Helping a parent prepare for a charity challenge gives children a sense of ownership and involvement. Rather than simply watching Mum or Dad train, they become part of the fundraising journey and can see first hand how their efforts help others. Children could design posters, help update your fundraising page, write thank you messages to sponsors or suggest ideas for raising more money. They may also enjoy celebrating fundraising milestones, such as reaching halfway towards your target or completing your longest training run, before proudly cheering you on at the finish line. Fundraising Supports Learning Supporting a parent's charity challenge develops many of the skills children are already learning at school. Counting sponsorship and tracking fundraising totals helps reinforce numeracy, while writing posters, letters and thank you messages improves literacy and communication. Creating artwork, presentations or digital content encourages creativity, while organising fundraising activities develops teamwork, planning and problem solving. Just as importantly, children learn about kindness, empathy and the importance of helping others, lessons that often stay with them long after the fundraising has finished. Creating artwork around the work of the charity can really inspire the children Every Nation Approaches Learning Slightly Differently Although schools across the UK all recognise the value of charity fundraising, the curriculum is organised differently in each nation. In England, fundraising activities support subjects such as English, mathematics, computing, art and design, geography and physical education, while also contributing to personal development and citizenship. Schools often use fundraising projects to encourage teamwork, communication and community involvement alongside classroom learning. In Wales, the Curriculum for Wales focuses on developing ambitious learners, ethical citizens, healthy individuals and enterprising, creative contributors. A charity fundraising project naturally supports these four purposes by encouraging pupils to work together, solve problems and make a positive contribution to their community. In Scotland, the Curriculum for Excellence aims to develop successful learners, confident individuals, responsible citizens and effective contributors. Fundraising fits particularly well because it combines practical learning with community engagement, allowing pupils to develop confidence and responsibility while supporting a worthwhile cause. Although the terminology differs between England, Wales and Scotland, the outcome is remarkably similar. Charity fundraising gives children practical experiences that reinforce classroom learning while helping them understand the importance of supporting others. Speak To The School Early Schools plan their calendars well in advance, so it is worth approaching them several months before your event. This gives staff time to consider what support they can realistically offer and whether your fundraising can be linked with activities already planned during the school year. Be flexible and appreciate that schools have many demands on their time. Even a small amount of support can introduce your fundraising campaign to hundreds of people and generate donations that would have been difficult to secure on your own. Final Thoughts On School Charity Fundraising Working with your child's school creates far more than another fundraising opportunity. It allows children to become actively involved in supporting a good cause while developing confidence, communication skills and a stronger understanding of their community. For parents, it can make fundraising feel like a shared family project rather than a personal challenge. For schools, it provides meaningful learning experiences that complement the curriculum, while charities benefit from increased awareness and additional donations. When everyone works together, a simple conversation with your child's school can have an impact that lasts long after race day.

The London Marathon is the world's biggest annual one day fundraising event, with participants raising tens of millions of pounds for charities every year. For many runners, completing the 26.2 miles is only part of the challenge because they also commit to raising significant amounts of sponsorship. If you have a charity entry and your target is £2,000 or £5,000, reaching it takes planning, creativity and consistency. The good news is that the London Marathon offers fundraising opportunities that simply do not exist at other running events. Remember if you have your own entry and you still want to fundraise you can raise whatever you like. Fundraising for the 2027 London Marathon is expected to be more competitive than ever before. For the first time, London Marathon Events will stage a full marathon on both the Saturday and Sunday, meaning almost twice as many marathon runners will be asking friends, family and colleagues for sponsorship during the same weekend. That makes it even more important to stand out from the crowd and make your fundraising memorable rather than relying on a single social media post asking for donations. Start Fundraising Before Everyone Else Many runners wait until January to launch their fundraising because that is when marathon training plans begin. Unfortunately, that is also when social media becomes flooded with sponsorship requests, making it much harder to attract attention. Launching your fundraising in the autumn gives you a significant advantage. You have several months to build momentum before most runners begin asking for support, and your friends and family are less likely to be receiving requests from multiple London Marathon participants at the same time. Early fundraising also allows people to spread donations across several paydays instead of being asked for one larger contribution closer to race day. Ask People To Sponsor A Mile Of The London Marathon One of the simplest ways to make your fundraising more engaging is to ask people to sponsor one of the 26 miles of the London Marathon course. Instead of simply donating, supporters become connected to a particular part of your journey and have something specific to follow on race day. As the marathon approaches, share information about each section of the course and explain what makes it special. Some supporters may choose the Cutty Sark, others Tower Bridge or the final mile along Birdcage Walk towards Buckingham Palace. After the race, you can thank each sponsor with a photograph or update from the section they helped support. Listen to a podcast on sponsoring the course here. Let People Sponsor Famous London Landmarks The London Marathon passes some of the most famous landmarks in the world, giving you another unique fundraising opportunity. Instead of asking people to sponsor miles, invite them to sponsor iconic locations along the course. Tower Bridge, Canary Wharf, Big Ben, the London Eye and Buckingham Palace are all instantly recognisable. During race weekend, share photographs from these locations and thank the supporters who chose each landmark. This creates a fundraising campaign that is built around the London Marathon itself rather than simply asking for sponsorship. Run A Finish Time Competition Everyone likes predicting a marathon finish time, making this one of the easiest fundraising ideas to organise. Ask friends, family and colleagues to donate in return for guessing your official finishing time, with the closest prediction winning a small prize. This works particularly well in workplaces where dozens of people can get involved for a small donation each. It also gives everyone another reason to follow your progress on race day as they wait to see who guessed closest. Turn Your Long Runs Into Fundraising Events Every London Marathon runner completes several long training runs before race day, so why not make them part of your fundraising? Instead of heading out alone, invite supporters to join you for a few miles or organise a group run that finishes at a local café. Many runners use their long runs as fundraising opportunities rather than simply treating them as another training session. You could ask people to sponsor each long run you complete, invite friends to join you for the final few miles or organise a group training run before everyone enjoys breakfast or coffee together. These events provide regular fundraising opportunities throughout your London Marathon preparation while giving supporters another reason to follow your progress. Follow The London Marathon Theme Keeping your fundraising connected to London helps your campaign stand out. You could organise a London themed quiz night, hold an afternoon tea with a London theme, or serve traditional London food at a fundraising event Using the event itself as the inspiration for your fundraising makes your campaign feel much more memorable and reinforces why you are asking people to support you. Read more about organising charity quiz here. You don't have to go this far, but how could you theme a quiz night or dinner party around London? Organise A Marathon Watch Party Not everyone will travel to London to cheer you on, but they can still share the excitement of race day. Invite friends and family to watch the BBC coverage together while following your progress on the official London Marathon app. Charging a small entry fee, holding a raffle or organising refreshments can turn race day itself into another successful fundraising opportunity. It also creates a fantastic atmosphere as everyone waits to see you cross the finish line. Use The TCS London Marathon Running Show Collecting your race number at the TCS London Marathon Running Show is one of the highlights of marathon weekend and provides another opportunity to update your supporters. Share photographs from the exhibition, show them your race number and explain how excited you are to finally be at the event. These updates remind people that race day is getting closer and often encourage last minute donations from those who have been meaning to support you but have not yet done so. Encourage Gift Aid If you are fundraising through platforms such as JustGiving or Enthuse, encourage eligible UK taxpayers to add Gift Aid whenever they donate. This increases the value of qualifying donations by 25% at no additional cost to the donor, making it one of the easiest ways to raise extra money for your charity. Although Gift Aid does not usually count towards the minimum sponsorship target set by your charity, it still provides valuable additional income that helps support its work. Read more about gift aid here. Use QR Codes At Every Fundraising Event Most fundraising platforms now generate QR codes automatically, making it easier than ever for people to donate instantly using their mobile phone. Include your QR code on posters, collection buckets, raffle tickets, workplace noticeboards and even on the back of your running top during training events. Removing barriers to donating often leads to higher fundraising totals because people no longer need to search for your fundraising page later, when they may simply forget. Read more about using QR codes here. Thank Your Supporters Throughout The Journey Supporters enjoy feeling part of your London Marathon experience rather than simply receiving requests for money. Thank people personally when they donate, celebrate fundraising milestones and keep everyone updated as your training progresses. After the marathon, share photographs from the finish line, tell people about your experience and let them know your final fundraising total. Showing supporters exactly what they helped you achieve makes them much more likely to support your next fundraising challenge. Read more about thanking your supporters here. Final Thoughts On London Marathon Fundraising Ideas The London Marathon offers fundraising opportunities that are unique to one of the world's most famous races. By using the course, London's iconic landmarks, marathon milestones and the excitement of race weekend as part of your campaign, you can create a fundraising story that people genuinely want to follow. With more London Marathon runners fundraising than ever before in 2027, creativity and early planning will be key to standing out. Start your fundraising as soon as you secure your place, make the most of everything that makes the London Marathon special and keep your supporters involved all the way from your first training run to collecting your medal on The Mall.

Every runner knows they should eat more fruit, but it's surprising how often it gets overlooked when training starts to get serious. Many runners focus on energy gels, sports drinks and protein powders while forgetting that some of the best nutrition available can be found in the fruit aisle of the supermarket. Fruit is packed with natural carbohydrates, vitamins, minerals, antioxidants and water, making it one of the easiest and most effective ways to support your training. Whether you're preparing for your first 5K or chasing a marathon personal best, eating the right fruit at the right time can help fuel your runs, speed up recovery and keep your body healthy throughout your training programme. The good news is that you don't need to spend a fortune or follow a complicated nutrition plan. A colourful variety of fruit eaten regularly throughout the week will provide most runners with everything they need to complement a balanced diet. Some fruits are better before a run, others are ideal afterwards, but all have something valuable to offer. Why Fruit Matters For Runners Running places your body under constant physical stress. Every training session uses stored carbohydrates, creates tiny amounts of muscle damage and increases your need for fluids and essential nutrients. That's exactly where fruit comes into its own. It provides natural energy to fuel your training, helps replace nutrients lost through exercise and contributes to the recovery process afterwards. Unlike highly processed snacks, fruit delivers these benefits in a natural package that's also rich in fibre and beneficial plant compounds. One of the biggest advantages is its simplicity. Fruit requires very little preparation, is easy to carry and can be eaten almost anywhere. Add berries to your breakfast, enjoy a banana before a run or finish a training session with an orange and some yoghurt, and you've already made a positive contribution to your recovery. Good nutrition doesn't always have to be complicated. Antioxidants Help Your Body Recover Every run, particularly harder sessions and longer distances, increases the production of free radicals within the body. This is a normal part of exercise and one of the reasons training makes us stronger, but it also highlights the importance of eating foods rich in antioxidants. These naturally occurring compounds help protect cells from oxidative stress and support your body's normal recovery processes. If there's one group of fruits that deserves a permanent place in a runner's shopping basket, it's berries. Blueberries, strawberries, raspberries, blackberries and blackcurrants are all packed with antioxidants and can easily be added to porridge, yoghurt or a smoothie. Their vibrant colours are more than just attractive—they're a sign of the beneficial plant compounds they contain. Fresh berries are fantastic when they're in season, but don't overlook frozen ones, which are often picked at peak ripeness and retain much of their nutritional value. Fruit Can Help Keep You Hydrated Hydration isn't just about what you drink. Many fruits contain remarkably high amounts of water and can make a valuable contribution to your daily fluid intake, particularly during the warmer months or when training volume increases. Watermelon is one of the best examples, containing around 90 percent water, while oranges, strawberries, peaches, pineapple and melon are also excellent choices. Walk through the finish area of many marathons and you'll often see volunteers handing runners slices of orange. There's a good reason for that. They're refreshing, easy to eat and provide both fluid and natural carbohydrates when they're needed most. Fruit should never replace sensible hydration during a race, but as part of your everyday diet it can certainly help you stay well hydrated. Read more about hydration for runners here. Natural Carbohydrates For Running Energy Carbohydrates remain the body's preferred source of fuel during running, especially over longer distances. While pasta, rice and potatoes often dominate conversations about carbohydrate loading, fruit also provides an excellent source of natural energy. Because it combines carbohydrates with vitamins, minerals and water, it's often a much healthier choice than processed snacks. Ask almost any experienced runner what they eat before a long run and bananas are likely to feature somewhere in the conversation. They're portable, inexpensive, easy to digest and provide exactly the kind of energy runners need before heading out the door. Grapes, mangoes, pineapple and dates are also excellent choices, particularly after harder sessions when your body is working to replace depleted glycogen stores. Read more about carbohydrates for runners here. Don't Forget Fibre Fibre is another reason why fruit deserves a regular place in your diet. It supports digestive health and helps your body absorb nutrients efficiently, both of which are important when you're training consistently. Apples, pears, raspberries and blackberries are all particularly good sources and make excellent snacks between meals. Like many aspects of sports nutrition, though, timing matters. A large amount of high-fibre fruit immediately before a race or long run isn't always the best idea, particularly if your stomach is sensitive. Most runners find lower-fibre options such as bananas easier to tolerate before exercise, leaving higher-fibre fruits until later in the day. Your training runs are the perfect opportunity to experiment and discover what works best for you long before race day arrives. Read more about fibre for runners here. The Best Fruits For Runners Bananas have become almost synonymous with distance running and it's easy to see why. They're one of the simplest ways to top up your carbohydrate intake before training and begin recovery afterwards, while also providing potassium and vitamin B6. It's difficult to find a major race anywhere in the world that doesn't have bananas available near the finish line. Blueberries are another outstanding choice, providing an impressive combination of antioxidants alongside vitamin C, vitamin K and manganese. Oranges remain a favourite with runners because they're refreshing, hydrating and naturally rich in vitamin C, while kiwi fruit packs an extraordinary amount of vitamin C into a surprisingly small package. Pineapple is also well worth including in your diet thanks to its carbohydrate content, vitamin C and bromelain, a naturally occurring enzyme that has been studied for its potential role in supporting recovery after exercise. Grapes complete the list, offering a convenient source of natural sugars, water and antioxidants that make them an excellent recovery snack after a tough session. Fresh Or Frozen? Many runners automatically reach for fresh fruit, assuming it's always the healthier choice. In reality, frozen fruit can be every bit as nutritious. It's usually harvested when perfectly ripe before being frozen within hours, helping preserve many of its vitamins and antioxidants. Fresh fruit, particularly imported varieties, may spend days travelling and sitting in storage before it reaches your kitchen. The best approach is to enjoy both. Fresh fruit is hard to beat when it's in season, but keeping frozen berries in the freezer means you've always got healthy ingredients ready for smoothies, porridge or yoghurt. It's convenient, reduces waste and often works out cheaper too. A really easy way to make sure you're getting plenty of fruit Getting The Timing Right Knowing when to eat fruit can be just as important as deciding which fruit to choose. Before a run, particularly if you're eating within an hour of setting off, it's usually best to stick to fruit that's easy to digest and relatively low in fibre. Bananas are the obvious choice, but melon, grapes and ripe mango also work well for many runners. After your run, combining fruit with a source of protein such as Greek yoghurt, milk or cottage cheese creates an excellent recovery meal that helps replenish energy stores while supporting muscle repair. Above all, remember that consistency beats perfection. You don't need a complicated nutrition strategy or expensive supplements to become a better runner. Making fruit a regular part of your diet, alongside sensible training and good recovery habits, will do far more for your running than chasing the latest nutritional trend. Final thoughts Fruit is one of the simplest performance foods available to runners. It's affordable, easy to prepare, naturally nutritious and suitable for runners of every ability. Rather than searching for a miracle food or the latest fashionable supplement, focus on building the habit of eating a wide variety of fruit throughout the week. A banana before a long run, berries with breakfast, an orange after training or a smoothie made with frozen fruit are all small habits that can make a noticeable difference over time. Like so many aspects of running, success comes from doing the simple things consistently. Make fruit part of your everyday routine and your body will reward you, both on race day and throughout every mile of training that gets you there.

When you are fundraising for a charity run, one of the biggest challenges isn't persuading people to donate, it's making it as easy as possible for them to do it. Most people are more than happy to support a good cause, but if they have to search for your fundraising page or remember a web address, there's always a chance they'll put it off until later. Unfortunately, later often becomes never. A QR code removes that problem. Instead of asking someone to search for your fundraising page, they simply scan the code with their phone and are taken straight to it. It only takes a few seconds, making it much easier for people to donate while your challenge is still fresh in their minds. Why A QR Code Can Help You Raise More Money Think about how often you've had someone say, "I'll donate when I get home," or "Send me the link later." They usually mean it, but life has a habit of getting in the way. By the time they remember, they may have forgotten your fundraising page altogether. A QR code allows people to donate there and then. Whether you're chatting to colleagues at work, meeting friends at your running club or speaking to neighbours, they can scan the code immediately and make a donation in less than a minute. It's one of the simplest ways to turn good intentions into actual donations. Creating A QR Code Couldn't Be Easier The good news is that you probably won't need to create a QR code yourself. Most of the major fundraising platforms, including JustGiving and Enthuse, automatically generate one for your fundraising page. In most cases, you simply log into your account, find the QR code option and download it ready to print or share. If your chosen fundraising platform doesn't provide one, there are plenty of free QR code generators available online. All you need to do is copy and paste the web address of your fundraising page and the website will create a QR code for you in a matter of seconds. Whichever method you use, it's always worth scanning the code yourself before sharing it to make sure it takes people to the correct fundraising page. Don't Limit Yourself To Social Media Most runners think about sharing their fundraising page on Facebook or Instagram, but a QR code opens up plenty of other opportunities. Anywhere you can display a poster, leaflet or sign becomes another chance for someone to support your fundraising. Your workplace is an obvious place to start, particularly if your employer is happy for you to promote your challenge. Running clubs, local community centres, village halls and sports clubs can also be excellent places to display a QR code, especially if they have noticeboards that members regularly use. Get your QR code on as many noticeboards as you can! Include It At Your Fundraising Events If you're organising a cake sale, coffee morning, quiz night or raffle, make sure your QR code is clearly displayed. Many people no longer carry cash, but almost everyone has a smartphone in their pocket. Rather than losing a potential donation because someone can't pay on the day, they can simply scan the code and donate online instead. The same applies on race day. If friends and family are coming along to support you, ask them to print your QR code and display it on a homemade banner or placard. It's a simple way to encourage other spectators to support your chosen charity if they like your story. Tell People Why You're Raising Money A QR code works best when it's supported by your story. People are far more likely to donate if they understand why you've chosen to support a particular charity and what completing your event means to you. You don't need to write pages of text. A few sentences explaining your challenge and the difference the charity makes can be enough to encourage someone to take out their phone and scan the code. Remember, people often donate because they connect with the person behind the fundraising as much as the cause itself. Check It Before You Share It Before printing posters or handing out leaflets, test your QR code on a couple of different phones to make sure everything works as expected. It's also worth checking that it links directly to your fundraising page rather than your fundraising platform's homepage, as every extra click gives people another opportunity to lose interest. If you're taking part in another charity event in the future, remember to download the QR code for your new fundraising page. Each event will normally have its own unique page, so using an old QR code could send supporters to the wrong place. Final Thoughts On QR Codes For Charity Fundraising Successful fundraising isn't always about finding more supporters. Quite often it's about making it easier for the people who already want to help. A QR code removes one of the biggest barriers by allowing people to donate instantly, wherever they happen to meet you. It takes very little effort to download or create a QR code, but it can make a real difference to your fundraising campaign. By making the donation process as quick and straightforward as possible, you'll give your chosen charity the best chance of receiving every pound your supporters want to give.

Running injuries are something almost every runner will experience at some point. Whether you're training for your first 5K or chasing a marathon personal best, the combination of repetitive movement and increasing mileage means niggles are almost inevitable. The good news is that most common running injuries can be prevented with sensible training, good technique and the right recovery habits. Even when injuries do occur, many can be treated quickly before they become long-term problems. Why Do Running Injuries Happen? Most running injuries don't happen because running is bad for you. They happen because the body is being asked to do more than it is currently prepared for. Increasing your mileage too quickly, running too many hard sessions, skipping recovery days and ignoring warning signs are some of the biggest contributors to injury. Poor running technique can also play a significant role. Overstriding, low cadence, poor posture and excessive upper body movement all increase the stress placed on muscles, tendons and joints. Wearing worn-out running shoes or shoes that simply aren't suitable for your gait can make matters worse. Of course, not every injury is avoidable. Trips, falls, uneven pavements and icy conditions can catch out even the most experienced runners, but careful planning dramatically reduces your overall risk. The Most Common Running Injuries Knee Injuries Knee pain is one of the most common complaints among runners. Conditions such as iliotibial band syndrome (IT band syndrome) cause pain on the outside of the knee as the thickened band rubs against the bone. Runner's knee, another common problem, usually causes a dull ache around or behind the kneecap that often becomes worse after running. Long-term runners may also develop patellar tendinopathy, where the tendon beneath the kneecap gradually becomes irritated through years of repetitive loading. Strengthening the hips and glutes, avoiding sudden increases in training volume and maintaining good running form all help reduce the likelihood of knee injuries. Read more about Runners Knee here. Achilles And Ankle Injuries The Achilles tendon is the strongest tendon in the body, but it also absorbs enormous forces every time your foot hits the ground. Tight calf muscles, poor footwear and excessive training loads can all lead to Achilles tendinopathy, causing pain and stiffness around the heel. Ankle sprains are also common, particularly when running on trails, uneven paths or icy surfaces. Building ankle strength, wearing appropriate shoes and paying attention to where you're running can significantly reduce the risk. Read more about Achilles issues here. Hamstring Injuries Tight hamstrings are incredibly common among runners. Without regular flexibility work they become increasingly prone to strains and tears, particularly during speed sessions, hill training or sprint efforts. As we get older, hamstring mobility becomes even more important, making regular stretching and strength work essential parts of any training programme. Shin Splints And Lower Leg Injuries Few injuries frustrate runners more than shin splints. The pain usually develops along the inside of the shin and is commonly linked to overtraining, increasing mileage too quickly or wearing unsuitable shoes. Although shin splints often settle with rest and reduced training, persistent pain should always be assessed to rule out a stress fracture. Calf strains are another common overuse injury, particularly when runners suddenly introduce hills or speed work without gradually building up. Read more about Shin Splints here. Plantar Fasciitis Plantar fasciitis affects the thick band of tissue running along the bottom of the foot from heel to toes. Tight calf muscles, poor foot mechanics and inappropriate footwear can all contribute to the condition. It usually causes a sharp pain under the heel that is often worse first thing in the morning or after periods of rest. Early treatment, stretching and wearing supportive running shoes can prevent it becoming a long-term problem. Read more about Plantar Fascitis here. Muscle Strains Minor muscle pulls affect almost every runner at some stage. The calves, hamstrings, quadriceps and groin are the most common areas. They often occur after returning too quickly from a break, increasing intensity too rapidly or failing to warm up properly before faster sessions. Blisters Blisters may seem minor compared with other injuries, but anyone who's developed one during a marathon knows just how painful they can become. Friction between socks, shoes and skin is usually the cause. Never wear brand new shoes on a long run or race day, and invest in high-quality technical running socks if blisters are a recurring problem. On hot days avoid pouring water directly over your head during races, as it often runs into your shoes and increases friction. While you're thinking about friction, don't forget petroleum jelly to prevent the dreaded nipple chafing. Read more about blisters here Weather Related Injuries Running in extreme conditions brings additional risks. Hot weather increases the chances of dehydration, heat exhaustion and sunburn, while icy conditions dramatically raise the likelihood of slips, sprains and fractures. Wearing the right clothing and adapting your training to the conditions will always be safer than trying to stick rigidly to a plan. Plantar fasciitis leads to a dull pain. Check your running shoes How To Prevent Running Injuries Follow A Training Plan A structured training plan is one of the best forms of injury prevention. It balances hard sessions with recovery days, gradually increases mileage and reduces the temptation to do too much too soon. Consistency almost always beats cramming extra miles into your week. Warm Up And Cool Down Every run should begin with a proper warm-up using dynamic movements that prepare your muscles for exercise. Afterwards, cool down gradually before performing gentle static stretches to maintain flexibility and aid recovery. Include Cross Training Swimming, cycling and strength training all improve fitness while giving your running muscles a break from repetitive impact. Strengthening your core, hips and glutes is particularly valuable for improving running efficiency and reducing injury risk. Wear The Right Running Gear Technical running clothing helps regulate body temperature and manages sweat far better than cotton. Choosing suitable socks, dressing appropriately for the weather and replacing worn clothing all contribute to greater comfort and fewer injury problems. Replace Your Running Shoes Most running shoes perform best for around 400 to 500 miles (650 to 800 kilometres), although this varies depending on the shoe, your weight and the surfaces you run on. Tracking shoe mileage through your running app makes it much easier to know when it's time for a replacement. Build Up Gradually New runners often make the mistake of adding hills, speed sessions and trail running too early. Focus on building a solid aerobic base before introducing more demanding workouts. Your body will adapt far more effectively with gradual progression. Stay Safe Whenever possible, run in well-lit areas and wear reflective clothing if you're out early in the morning or after dark. If you enjoy listening to music or podcasts, keep the volume low enough that you're still aware of traffic, cyclists and other pedestrians. Avoid Extreme Conditions If temperatures are exceptionally high, run early in the morning or later in the evening. If roads and pavements are icy, it's often wiser to swap your run for a treadmill session or cross training rather than risk weeks out with a serious injury. Stay Hydrated Good hydration begins long before you lace up your shoes. Drink regularly throughout the day, particularly during warmer weather. For longer runs, replacing lost fluids and electrolytes afterwards helps support recovery. Listen To Your Body One of the most valuable skills any runner develops is recognising the difference between normal training fatigue and the early signs of injury. Small aches often settle naturally, but persistent pain should never be ignored. Taking a couple of days off early is far better than taking several weeks off later. A foam roller is a great way to treat injuries How To Treat Running Injuries Rest The first step is often the hardest for runners, but allowing your body time to recover is usually the quickest route back to training. Missing a few runs now is far better than missing an entire season. Massage And Foam Rolling Foam rollers and massage sticks are inexpensive additions to any runner's recovery routine. Used regularly they can reduce muscle tightness, improve flexibility and assist recovery from hard training sessions. Compression Compression sleeves, socks and supports may help reduce swelling, provide additional support and improve comfort while recovering from minor injuries. Gentle Stretching Stretching remains an important part of rehabilitation, but only after muscles have warmed up. Gentle, controlled movements are far more effective than aggressive stretching when tissues are already irritated. Ice Applying ice packs can help reduce pain and swelling during the early stages of many injuries. Some runners also use cold-water immersion following particularly demanding races or training blocks, although individual responses vary. Elevation Elevating an injured leg helps reduce swelling and remains one of the simplest and most effective ways of managing many soft tissue injuries. Pain Relief Over-the-counter pain relief may help manage discomfort in the short term, but medication should never be used simply to mask pain so you can continue running. If symptoms persist or become worse, seek advice from a qualified healthcare professional or sports physiotherapist. Final Thoughts Running injuries are frustrating, but they're rarely the end of your running journey. Most develop gradually, which means they often give you plenty of warning if you're prepared to listen. Following a sensible training plan, wearing the right running shoes, prioritising recovery and addressing small niggles early will dramatically reduce your chances of serious injury. Stay patient, train consistently and remember that the healthiest runners aren't always the ones who train the hardest. They're usually the ones who train the smartest.

Achilles tendonitis is one of the most common injuries experienced by runners, affecting beginners and experienced athletes alike. The Achilles tendon is the thick band of tissue that connects your calf muscles to your heel bone, and every stride places significant force through it. During running, particularly at faster speeds, the tendon acts like a spring by storing and releasing energy, making it essential for efficient movement. Because the Achilles works so hard, it is particularly susceptible to overuse. Most cases develop gradually, with a slight ache eventually progressing to stiffness, pain during runs and discomfort during everyday activities. Recognising the early warning signs and responding quickly can make the difference between missing a few training sessions and being sidelined for several months. What Is Tendonitis? Achilles tendonitis is an overuse injury that develops when the tendon is repeatedly exposed to more stress than it can comfortably handle. Although the term "tendonitis" suggests inflammation, many long-term cases are actually Achilles tendinopathy, where the tendon fibres become damaged and weakened, rather than inflamed. The condition rarely appears overnight. Instead, tiny amounts of damage build up over time because the tendon is not given enough opportunity to recover between training sessions. Eventually the tendon becomes painful, less able to cope with running and more vulnerable to further injury. Read more about other common running injuries here. What Causes Achilles Tendonitis? One of the biggest causes of Achilles tendonitis is increasing your training too quickly. Adding extra weekly mileage, introducing hill sessions, increasing the intensity of your runs or returning to training after a break can all overload the tendon before it has adapted. Tight calf muscles are another common factor because they reduce ankle mobility and increase the strain placed on the Achilles during every stride. Weak calf muscles also force the tendon to work harder, while inadequate recovery between hard sessions prevents the small amounts of damage caused by training from fully repairing. Footwear can also contribute. Running in shoes that are worn out, making a sudden change to a shoe with a much lower heel drop or regularly using shoes that are unsuitable for your running style can all increase the stress placed on the Achilles tendon. Age can also play a role. Tendons naturally become less flexible over time, making runners over the age of forty slightly more susceptible, although Achilles tendonitis can affect runners of any age. Common Symptoms The first symptom is often stiffness in the back of the heel when you get out of bed in the morning. Many runners notice that this eases after a few minutes of walking or once they have warmed up during a run, only to return later in the day. As the injury progresses, pain may begin earlier in a run and last for longer afterwards. The tendon may feel tender when squeezed, and some runners notice slight swelling or thickening along its length. More advanced cases can make climbing stairs, walking uphill or standing on tiptoe uncomfortable. A useful way to judge the severity of the injury is to pay attention to how the tendon feels the morning after a run. If stiffness or pain is increasing from day to day, it is usually a sign that your training load is too high. Should You Keep Running? Whether you can continue running depends on how severe your symptoms are. Mild discomfort that settles as you warm up and does not become worse afterwards may allow you to continue training, provided you reduce your mileage and temporarily avoid speed sessions and hill work. If the pain continues throughout your run, becomes progressively worse or starts affecting your walking, it is usually time to stop running and allow the tendon to recover. Continuing to train through significant Achilles pain often prolongs the injury and increases the risk of developing a much more serious problem. Listening to your body is always preferable to trying to stick rigidly to a training plan. Missing a few runs early on is far better than missing several months because the injury has become chronic. Ice will become a familiar friend during your running career! How To Treat Achilles Tendonitis The first priority is reducing the load placed on the tendon. This usually means cutting back your running mileage, avoiding hills and removing faster sessions until the pain begins to settle. Complete rest is not always necessary, but continuing with the same training volume rarely allows the tendon to recover. Applying ice after activity may help ease discomfort, particularly during the early stages when the tendon is irritated. Some runners also find gentle compression around the ankle helpful if there is mild swelling. One of the most effective long-term treatments is a structured strengthening programme. Slow, controlled calf raise exercises gradually increase the tendon's capacity to cope with load and have become one of the most widely recommended treatments for Achilles injuries. These exercises should be progressed gradually and, if symptoms are significant, carried out under the guidance of a physiotherapist. Gentle calf stretching may also improve flexibility, but it should never cause sharp pain. The aim is to gradually restore strength and function rather than forcing the tendon to stretch beyond its comfort level. Can You Cross Train? Many runners are able to maintain their fitness while recovering by switching temporarily to lower impact activities. Cycling, swimming and deep water running place considerably less stress on the Achilles tendon while still providing an excellent cardiovascular workout. The important thing is to monitor how the tendon feels afterwards rather than during the activity itself. If pain is noticeably worse later that day or the following morning, the exercise is probably still placing too much load on the tendon. How To Prevent Achilles Tendonitis The best way to prevent Achilles tendonitis is to increase your training gradually. Following a structured training plan allows your muscles, tendons and bones to adapt steadily to increasing workloads, reducing the likelihood of overload injuries. Sudden increases in mileage, speed work or hill training should be avoided wherever possible. Regular strength training should be part of every runner's weekly routine rather than something introduced only after an injury develops. Calf raises, balance exercises and lower leg strengthening improve the tendon's ability to absorb the forces generated during running while also making you a stronger and more efficient runner. Choosing the right running shoes is equally important. Shoes that have become excessively worn should be replaced before they lose their cushioning and support, but wearing the correct type of shoe is just as important as replacing them regularly. If you naturally have a neutral running gait but are wearing a stability shoe unnecessarily, the additional support can alter the movement of your foot and ankle, increasing the load placed on the Achilles tendon. Equally, runners who need the extra support provided by stability shoes but are wearing neutral shoes may also place unnecessary strain on the tendon. The reverse also applies. Are you wearing a stability shoe when you should actually be in a neutral shoe? If you are unsure which type of running shoe is best for you, visiting a specialist running shop for a gait assessment can help you choose the most appropriate footwear. Warming up thoroughly before harder sessions and allowing adequate recovery between demanding workouts also play an important role in injury prevention. Tendons need time to repair and strengthen after training, and repeatedly running hard without sufficient recovery significantly increases the risk of developing overuse injuries such as Achilles tendonitis. Finally, pay attention to the early warning signs. Morning stiffness, soreness after a run or tenderness when pressing on the tendon should never be ignored. Making small adjustments to your training at the first sign of a problem is far easier than recovering from an injury that has been allowed to develop over several weeks. Read more about choosing the right running shoe here. When To Seek Medical Advice Most runners recover well if they address the problem early, but persistent pain should always be assessed by a healthcare professional. If your symptoms have not improved after several weeks of reducing your training and following an appropriate strengthening programme, a physiotherapist or sports medicine specialist can identify any underlying issues and provide a tailored rehabilitation plan. You should seek urgent medical attention if you experience a sudden sharp pain in the back of your ankle, particularly if it is accompanied by a popping sensation or an inability to push off your foot. This could indicate an Achilles tendon rupture, which requires immediate medical assessment and treatment. Final Thoughts On Achilles Tendonitis In Runners Achilles tendonitis is one of the most common overuse injuries in running, but it is also manageable when recognised early. Most cases develop gradually, giving you plenty of opportunity to reduce your training, strengthen the affected area and prevent the injury from becoming a long-term problem. Patience is often the key to a successful recovery. By increasing your training sensibly, wearing the right running shoes, maintaining strong calf muscles and responding quickly to the first signs of discomfort, you can greatly reduce your risk of Achilles tendonitis and continue enjoying your running for years to come.

Every runner has heard nutrition advice that sounds convincing but turns out to be misleading. Some myths have been around for decades, while others spread rapidly through social media and online forums. The problem is that following poor advice can leave you under fuelled, over fuelled or simply wasting money on products you do not need. Good nutrition does not have to be complicated. The best approach is usually based on balance, consistency and finding what works for your own body. Understanding which popular beliefs are true and which are simply myths can help you train more effectively, recover faster and feel more confident on race day. Myth 1: You Need To Carb Load Before Every Race Carbohydrate loading is one of the most misunderstood areas of sports nutrition. Many runners believe they should eat huge bowls of pasta the night before every event, regardless of the distance they are running. In reality, proper carbohydrate loading is only beneficial before longer endurance events such as a marathon or ultra marathon. Even then, it should take place over the final couple of days before the race rather than during one oversized evening meal. For shorter events such as a 5K or 10K, maintaining a normal balanced diet is usually all that is required. Read more about carb loading here. Myth 2: Energy Gels Are Essential Walk around the start of any big race and you will see runners carrying energy gels, making it easy to assume they are essential for everyone. Energy gels are useful during longer runs where your body's carbohydrate stores begin to run low, but they are unnecessary for most shorter training runs and races. A well-balanced diet provides all the energy needed for many runners, and some athletes prefer alternatives such as sports drinks, bananas or other easily digested carbohydrate sources. Read more about energy gels here. Myth 3: You Should Never Run On An Empty Stomach Many runners believe they must eat before every run, but that is not always true. Short, easy runs are often completed perfectly comfortably before breakfast, particularly if they last less than an hour. Longer runs, harder sessions and races are different. These place greater demands on the body and usually benefit from eating beforehand. The important point is that your nutrition should match the type of run you are doing rather than following one rule for every session. Read more about running on an empty stomach here. Myth 4: Protein Is Only For Bodybuilders Protein has long been associated with strength training, leading some runners to believe they do not need much of it. In reality, protein plays a vital role in repairing muscles after training and supporting recovery. Most runners can meet their requirements through a healthy diet without relying on expensive supplements, but ensuring enough protein is consumed throughout the day helps the body adapt to training. Read more about protein for runners here. Myth 5: Sports Drinks Are Better Than Water Sports drinks certainly have their place, particularly during long races and hot conditions, but they are not automatically better than water. For shorter runs, water is usually all that most runners need. Sports drinks become more useful when exercise lasts long enough to require additional carbohydrates and electrolytes, especially during marathon training and endurance events. Read more about energy drinks here. Myth 6: The More Supplements You Take, The Better You Will Perform The sports nutrition industry is worth billions of pounds each year, making it easy to believe that performance depends on buying the latest supplement. The reality is that very few supplements provide meaningful benefits for most runners. Consistent training, adequate sleep and a balanced diet will almost always have a greater impact than filling your kitchen cupboard with powders, tablets and drinks. Read more about supplements here. Everything in moderation! Myth 7: You Should Eat As Little As Possible To Run Faster Some runners believe losing weight at any cost will automatically improve their performance. While carrying unnecessary weight may affect running efficiency, deliberately restricting calories can quickly become counterproductive. Without enough energy, recovery slows, training quality declines and the risk of illness and injury increases. Successful runners focus on fuelling their training properly rather than simply eating less. Myth 8: Healthy Foods Cannot Cause Stomach Problems Foods such as fruit, vegetables, beans and wholegrains are excellent for overall health, but eating large amounts immediately before running can cause digestive discomfort. Race day nutrition is about choosing foods that your body tolerates well rather than simply selecting the healthiest option available. This is why practising your nutrition strategy during training is so important. Read more about nutrition on race day and long runs here. Myth 9: If It Works For Elite Runners, It Will Work For You Professional runners often follow carefully planned nutrition programmes supported by coaches, dietitians and sports scientists. Copying everything they eat without understanding why may not deliver the same results. Every runner has different goals, training volumes and digestive systems. The best nutrition strategy is always the one that suits your own body and has been tested during training. Myth 10: Race Day Is The Time To Try Something New Perhaps the biggest mistake of all is experimenting on race day. Whether it is a new energy gel, sports drink or pre-race breakfast, introducing unfamiliar foods before an important event can easily lead to stomach problems or poor performance. Your long training runs are the perfect opportunity to test nutrition, hydration and fuelling strategies. By race day, everything you eat and drink should already be familiar and proven to work for you. Read more about race day preparation here. Final Thoughts On Running Nutrition Myths The best running nutrition advice is usually the simplest. Eat a balanced diet, fuel appropriately for the type of run you are doing, stay hydrated and avoid making unnecessary changes before important races. There is no single nutrition plan that works for every runner, which is why it is so important to experiment during training rather than following popular running nutrition myths. Building habits that suit your own body will always deliver better results than chasing the latest trend, helping you enjoy your running while performing at your best.

Training for a marathon is about much more than building your fitness. While most runners carefully plan their long runs, speed sessions and recovery days, many overlook another important part of race preparation, training their gut. If you plan to use energy gels, sports drinks or other fuel during a marathon, your digestive system needs to be prepared just as much as your legs. One of the most common reasons runners slow down or fail to reach their target time is stomach discomfort. Nausea, bloating, cramps and the sudden need to find a toilet can quickly turn months of training into a frustrating experience. Fortunately, many of these problems can be reduced by teaching your body to tolerate food and drink while running. What Does Training Your Gut Mean? Gut training simply means practising your race day nutrition during training. Just as your muscles adapt to longer distances and harder efforts, your digestive system can adapt to processing carbohydrates while you are running. When you exercise, blood flow is redirected away from the digestive system towards your working muscles. This makes digestion more difficult and explains why foods or drinks that feel perfectly normal at home may suddenly cause problems during a marathon. By regularly consuming carbohydrates during long runs, your stomach and intestines become better at absorbing fuel and delivering it to your muscles when you need it most. Why Gut Training Matters Your body stores enough carbohydrate to fuel roughly the first 90 minutes to two hours of running, depending on your pace and fitness. Beyond that point, your glycogen stores begin to fall and your body increasingly relies on the fuel you consume during the race. If your digestive system struggles to absorb those carbohydrates, your energy levels can drop quickly. Many runners mistakenly believe they simply need to push through the fatigue, when in reality their body is struggling to process the fuel they have taken on. A well trained gut allows you to absorb more carbohydrate comfortably, helping maintain your energy levels throughout the race and reducing the likelihood of hitting the wall. Never Try Anything New On Race Day Most experienced runners know the golden rule of marathon nutrition. Never try a new gel, sports drink or snack for the first time during a race. Every product is slightly different. They vary in carbohydrate content, sweetness, thickness and the types of sugars they contain. Some include caffeine while others do not. Even small differences can affect how your stomach responds. Your long training runs provide the perfect opportunity to discover which products work best for you and which ones you should avoid. Practise Your Race Day Nutrition Strategy Your gut training should closely mirror your race day nutrition plan. If you intend to take a gel every 30 to 40 minutes during your marathon, follow the same schedule during your longer training runs. Use the same products, carry them in the same way and drink similar amounts of water alongside them. The more familiar everything feels before race day, the more confident you will be when the marathon arrives. If your goal race provides a specific sports drink on the course, consider using that brand during training whenever possible. This reduces the chances of any unpleasant surprises on the day. Read more about race day nutrition here. Increase Your Carbohydrate Intake Gradually Elite marathon runners often consume very high amounts of carbohydrate during races, sometimes exceeding 90 grams per hour. However, this level of intake is the result of extensive practice and is unnecessary for most recreational runners. If you have never eaten while running before, begin with small amounts during your long runs. One gel every 45 to 60 minutes may be enough initially. As your body adapts, you can gradually increase the amount if your race strategy requires it. There is no advantage in forcing large quantities of carbohydrates if your stomach cannot tolerate them comfortably. Go easy on pasta Choose Products That Suit You There is no single perfect energy gel or sports drink. Some runners prefer thicker gels while others find more liquid options easier to digest. Some like chews or jelly sweets, while others prefer real food such as bananas or small pieces of flapjack during slower endurance events. The important thing is to find products that you enjoy and that your digestive system handles well. Consistency is often more valuable than chasing the latest nutrition trend. Once you have found something that works, avoid constantly changing brands. Different products contain different combinations of carbohydrates and ingredients, and frequent changes can make it harder to judge what suits you best. Drink Enough But Not Too Much Hydration and gut training work together. Taking an energy gel without enough water can leave it sitting in your stomach for longer than intended, increasing the chances of discomfort. At the same time, drinking excessive amounts of water can dilute your body's sodium levels and leave you feeling bloated. Practise drinking during your long runs so that you become comfortable carrying fluids or collecting drinks from aid stations. Your goal is to develop a routine that feels natural rather than something you have to think about during the marathon. Read more about hydration here. Expect Some Trial And Error Few runners find their perfect nutrition strategy immediately. You may discover that one flavour works better than another, that caffeine agrees with you or that it causes stomach discomfort. Some runners find they need slightly more water, while others prefer to eat a little more frequently. Keep notes after your longer runs. Record what you ate, when you ate it and how you felt afterwards. Over several weeks, patterns often begin to emerge that make it much easier to refine your race day plan. Listen To Your Body Some stomach discomfort during gut training is not unusual, particularly when you first begin practising with energy products. However, severe pain, vomiting or repeated digestive problems are not something you should simply ignore. If certain products consistently cause problems, try alternatives rather than assuming all sports nutrition will have the same effect. Every runner's digestive system is different, and finding the right combination may take time. Final Thoughts Many runners spend months preparing their legs for race day but give very little thought to preparing their digestive system. Yet the ability to absorb fuel comfortably can make a significant difference during the final miles of a marathon, when fatigue begins to build and maintaining your energy becomes increasingly important. By practising your race day nutrition throughout your training, introducing carbohydrates gradually and sticking with products that work well for you, you will arrive on the start line with greater confidence. Training your gut may never be the most exciting part of marathon preparation, but it could be one of the most valuable investments you make before race day.

Long runs are one of the most important parts of any half marathon or marathon training plan. They build endurance, improve your body's ability to use fat as fuel and prepare you mentally for spending extended periods on your feet. However, the benefits of a long run do not come from the run itself. They come from how well your body recovers afterwards. Recovering properly allows your muscles to repair, replenishes your energy stores and reduces the risk of injury. It also means you are ready for your next training session rather than carrying unnecessary fatigue into the following week. By making recovery part of your routine, you'll get far more value from every mile you run. Start Recovering As Soon As You Finish Recovery begins the moment you stop running. Resist the temptation to collapse onto the sofa or jump straight into the car for a long journey home. Instead, spend five to ten minutes walking at an easy pace. This helps your heart rate return to normal gradually and encourages blood flow through tired muscles. Once you have cooled down, change out of wet running clothes as soon as possible, particularly during colder weather. Staying warm helps your muscles relax and reduces the chances of stiffening up later in the day. Replace Lost Fluids Even in cool conditions, a long run can leave you significantly dehydrated. Replacing those fluids is one of the quickest ways to support recovery and help your body function normally again. Water is usually sufficient for most runners, although sports drinks can help after particularly long runs or when running in hot weather because they also replace electrolytes lost through sweat. A simple way to check your hydration is to monitor the colour of your urine over the next few hours. Pale yellow generally indicates that you are well hydrated. Rather than drinking a large amount all at once, continue sipping fluids steadily throughout the rest of the day. Eat The Right Foods Your muscles use stored carbohydrate, known as glycogen, as their primary fuel source during a long run. Afterwards those stores need to be replenished so that your body is ready for your next training session. Aim to eat within an hour of finishing if possible. A meal or snack containing both carbohydrate and protein is ideal, as carbohydrates replace energy stores while protein helps repair damaged muscle tissue. Good choices include a chicken sandwich, yoghurt with fruit, beans on toast, rice with lean meat or a smoothie containing fruit and protein. There is no need for expensive recovery products if you prefer ordinary foods. A balanced meal will provide everything that most runners require. Read more about nutrition for long runs here and the best foods for recovery here. Keep Moving During The Day Although relaxing after a long run is perfectly understandable, sitting still for the rest of the day can actually make your legs feel stiffer. Gentle movement encourages circulation and helps reduce muscle tightness. A short walk later in the day, some light stretching or simply avoiding long periods of sitting can all help your body recover more comfortably. Stretch Gently Stretching will not magically eliminate muscle soreness, but gentle stretching after your muscles have cooled slightly can help maintain flexibility and reduce feelings of tightness. Focus on the calves, hamstrings, quadriceps, hip flexors and glutes without forcing any movement. Stretch until you feel mild tension rather than pain and avoid bouncing. The goal is simply to encourage relaxed muscles rather than improve flexibility dramatically. Read more about post run stretching here. Consider Foam Rolling Many runners find foam rolling helps reduce muscle tightness after longer runs. While it can feel uncomfortable initially, gentle pressure over the calves, quadriceps, hamstrings and glutes may improve mobility and leave your legs feeling less stiff the following day. There is no need to spend a long time doing it. Five to ten minutes is usually enough to work through the major muscle groups. Read more about foam rollers here. Foam rollers can really help your recovery after a long run Prioritise Sleep Sleep is arguably the most important recovery tool available to any runner. During sleep your body repairs muscle tissue, restores hormone balance and adapts to the physical stress created by training. After a particularly demanding long run, try to get a full night's sleep and avoid staying up late unnecessarily. If your schedule allows, even a short afternoon nap can help you feel refreshed after especially long marathon training runs. Expect Some Muscle Soreness It is perfectly normal to experience some stiffness or soreness one or two days after a long run, particularly if you have increased your distance or tackled a hilly route. This delayed onset muscle soreness usually improves within a couple of days and becomes less noticeable as your fitness improves. Gentle walking, easy cycling or swimming can often ease discomfort without placing additional stress on your body. However, sharp pain, swelling or discomfort that alters your running style should never be ignored. These symptoms are more likely to indicate an injury than normal post run soreness and should be assessed before continuing with training. Plan An Easy Next Day Most marathon and half marathon training plans schedule either a rest day or a very easy recovery run after the weekly long run. There is a good reason for this. Your body needs time to absorb the training stimulus before taking on another hard session. Running too fast or too far the following day can increase fatigue, delay recovery and raise the likelihood of injury. Trust the training plan and resist the temptation to squeeze in extra miles simply because you feel guilty about resting. Final Thoughts On Long Run Recovery Many runners focus all their attention on completing the long run while giving very little thought to what happens afterwards. In reality, recovery is just as important as the training itself. Every long run creates small amounts of damage that your body repairs to become stronger, fitter and more resilient. By cooling down properly, replacing fluids, eating well, sleeping enough and allowing your body time to recover, you'll arrive at your next session feeling fresher and ready to continue progressing. Good recovery habits not only improve your performance but also help keep you healthy enough to enjoy your training all the way to race day.

Fundraising for a charity running event can sometimes feel daunting, especially if you're facing a significant target and wondering where the donations are going to come from. While social media and fundraising pages are important, some of the most successful fundraising ideas involve bringing people together in person. Hosting a dinner party is one of the simplest and most enjoyable ways to raise money while also spending time with friends and family. It doesn't require a large venue, expensive equipment or months of planning. With a little organisation, a dinner party can generate a meaningful contribution towards your fundraising goal while creating a memorable evening for everyone involved. Whether you're training for a marathon, half marathon or another charity challenge, a fundraising dinner party could be exactly what your campaign needs. Why Dinner Parties Work So Well For Fundraising People are often far more willing to donate when they feel involved in your fundraising journey. A dinner party gives supporters the opportunity to spend time with you, learn more about the charity you're supporting and hear about the challenge you're taking on. It transforms fundraising from a simple online donation into a shared experience. Unlike many fundraising activities, a dinner party also allows you to raise money in several different ways. Guests can make a donation to attend, contribute to a raffle, take part in games or simply donate through your fundraising page during the evening. The combination of socialising and fundraising can be extremely effective. Keep Costs Under Control One of the biggest mistakes people make when organising fundraising events is spending too much money. The purpose of the evening is to raise funds for charity, so it's important to keep expenses sensible. You don't need to provide a restaurant-quality dining experience or spend a fortune on decorations. Simple food prepared well is often more than enough. Consider dishes that can be cooked in advance and served easily to larger groups. Pasta dishes, curries, casseroles and buffet-style meals can work particularly well. Remember that every pound spent unnecessarily is money that could otherwise have gone towards your fundraising target. Set a Suggested Donation Rather than selling tickets, many charity fundraisers find it easier to ask for a suggested donation. This keeps the atmosphere relaxed while still making it clear that the event is being organised to support a worthwhile cause. You may be surprised to find that some guests choose to donate more than the suggested amount. Make it easy for people to contribute by sharing your fundraising page in advance and having the link available during the event. The simpler you make the donation process, the more successful the evening is likely to be. Share Your Story One of the most powerful fundraising tools you have is your personal story. At some point during the evening, take a few minutes to explain why you're supporting the charity and why you've chosen to take on your running challenge. Talk about your training, the event itself and what the charity means to you. People connect with people. The more your guests understand your motivation, the more likely they are to support your fundraising efforts. You don't need to make a formal speech, but sharing your journey can make a real difference. Add Some Entertainment While good food and conversation may be enough, adding some simple entertainment can help increase donations. A raffle is often one of the easiest options. Ask local businesses, friends or family members if they can donate prizes. Gift vouchers, bottles of wine, hampers and sports-related items can all work well. You could also organise a quiz, charity auction or fundraising game during the evening. These activities create additional opportunities for guests to contribute while helping maintain a fun and engaging atmosphere. The key is to keep everything light-hearted and enjoyable. Find out more about organising a raffle here. Consider a Theme Themed dinner parties can help make your event more memorable. If you're running an international marathon, why not base the menu around the destination? Someone fundraising for the London Marathon could serve traditional British dishes, while a runner preparing for New York might choose American-inspired food. Themes provide a natural talking point and can help create a more immersive experience for your guests. Just remember that the fundraising remains more important than the theme itself. An Italian themed meal is a relatively easy dinner party to arrange. Perfect if you're running Rome! Make The Most of Your Guests A fundraising dinner party shouldn't end when the last plate is cleared away. Many of your guests will be happy to continue supporting your challenge after the event. Encourage them to follow your fundraising journey, share your page with others and keep up to date with your training progress.Some may even become repeat donors as race day approaches. The evening is not only an opportunity to raise money immediately but also a chance to build a network of supporters who will cheer you on all the way to the finish line. The Charity Dinner Party is a Simple Idea That Can Deliver Big Results Fundraising doesn't always require elaborate events or complicated planning. Sometimes the best ideas are also the simplest. A dinner party allows you to bring together friends, family and colleagues for a good cause while creating an enjoyable evening for everyone involved. With sensible planning and a focus on keeping costs low, it can become an effective part of your overall fundraising strategy. If you're looking for a fundraising idea that combines socialising, storytelling and fundraising in one event, hosting a dinner party could be the perfect addition to your charity running journey.