If there is one session that defines your success as a distance runner, it is the long run. Whether you are training for your first 10K, a half marathon, a marathon or even an ultra marathon, your weekly long run is the session that prepares your body and mind for race day better than any other. Many runners focus on speed sessions or tempo runs, but without consistent long runs it becomes much harder to achieve your goals. The long run builds endurance, improves confidence, strengthens muscles and teaches your body to use energy more efficiently over longer distances. Get your long runs right and race day becomes something to enjoy rather than endure. Why the Long Run Matters Distance running is built on endurance, not speed. Every long run increases your ability to stay on your feet for longer periods while improving your cardiovascular fitness and strengthening the muscles, tendons and ligaments that take the repeated impact of running. Over time your body becomes more efficient at delivering oxygen to working muscles and better at using fat as a fuel source, helping preserve valuable glycogen stores for later in your race. The benefits are not just physical. Every successful long run builds confidence. When you complete a run that once seemed impossible, your belief grows alongside your fitness. By the time race day arrives you know you have already completed the hardest part of your training. Treat Every Long Run Like a Practice Race One of the biggest mistakes runners make is treating the weekly long run as just another training session. Instead, think of it as a rehearsal for race day. The closer your event gets, the more closely your long run should mirror the conditions you expect during the race. Wear the shoes, socks and clothing you intend to race in. Practise your warm up, your pacing strategy and your recovery routine afterwards. If something feels uncomfortable or does not work properly, it is far better to discover it during training than halfway through your goal event. The long run is where experience is gained, confidence is built and mistakes are corrected. Run at a Similar Time to Race Day Most organised races start in the morning, often between 8am and 10am. Whenever possible, complete your long runs at a similar time. This helps your body adapt to running after breakfast, develops your morning routine and prepares you mentally for an early start. While work and family commitments will sometimes make this difficult, consistency helps. Your body becomes familiar with eating, warming up and running at the same time each week, making race morning feel much more normal. Practise Your Race Day Nutrition Long runs provide the perfect opportunity to test your nutrition strategy. Never leave your fuelling plan until race day. Experiment with your evening meal before longer runs, your breakfast, your hydration and any energy products you intend to use during the race. If you plan to use energy gels, sports drinks or electrolyte tablets, introduce them gradually during training so your stomach becomes familiar with them. A simple rule for marathon runners is to practise taking fuel regularly throughout your long runs, rather than waiting until you feel tired. Your body performs far better when you stay ahead of your energy needs instead of trying to recover once your glycogen stores are already running low. Find out more about energy gels here and alternatives to gels here. If you're planning on using gels on race day then use your long runs to get used to them. Build a Consistent Routine Elite runners are creatures of habit for a reason. A consistent routine removes unnecessary stress and allows you to focus entirely on your running. Try to eat similar meals before each long run, go to bed at a sensible time the night before and prepare your running kit in advance. Small routines build confidence because everything feels familiar. When race day finally arrives, there is very little that feels different from your training. Increase Your Long Runs Gradually Patience is one of the greatest strengths a distance runner can develop. Fitness improves through gradual progression, not dramatic leaps in training volume. As a general guide, increase your longest run by around five to ten percent each week, allowing your body time to adapt before asking it to do more. Some weeks it is perfectly sensible to repeat the same distance rather than increasing again, especially if you feel tired or life has disrupted your training. Trying to make up missed training by suddenly adding extra miles is one of the quickest ways to pick up an injury. Remember that every long run builds on the one before it. Consistency always beats occasional heroic efforts. You Do Not Need to Run the Full Race Distance One of the biggest misconceptions among first time marathon runners is that they need to complete the full 26.2 miles before race day, which is absolutely not the case. A well designed training plan will usually build your longest marathon run to around 20 or 21 miles. Half marathon runners often peak at around 10 or 11 miles, while 10K runners rarely need to exceed 8 kilometres during training. Your accumulated training, race day atmosphere, fresh legs from tapering and the excitement of the event will carry you through the remaining distance. Running the full race beforehand simply adds unnecessary fatigue and increases your injury risk. Know When to Stop Not every long run will feel great. Some days your legs feel heavy, your energy levels are low or the weather simply refuses to cooperate. Learning when to abandon a session is part of becoming a smarter runner. If everything feels wrong within the first few miles and there is no obvious improvement, there is no shame in stopping and trying again the following day. One missed run will never ruin your training, but forcing your way through a poor session when your body is clearly struggling could leave you injured or exhausted for weeks. Listen to your body as it usually knows best. Recovery Is Part of the Long Run The long run does not finish when you stop your watch. Recovery begins immediately afterwards and is every bit as important as the miles you have just completed. Rehydrate, eat a meal containing carbohydrates and protein, stretch gently if it suits you and prioritise a good night's sleep. Most training plans include an easy day or complete rest day after the weekly long run for a very good reason. Your body becomes stronger during recovery, not while you are running. Skipping recovery often leads to fatigue, slower progress and eventually injury. The Long Run Builds More Than Fitness Every week your long run develops something that cannot easily be measured by a GPS watch, confidence. As your longest distance gradually increases, the event that once seemed impossible starts to feel achievable. You begin to trust your training, believe in your preparation and understand that you really can cover the distance. By race morning you are no longer hoping you can finish. You know you can. That confidence is often the difference between simply completing your event and truly enjoying it. Final Thoughts There is no shortcut to becoming a successful distance runner. The weekly long run remains the single most important session in any training plan because it prepares every part of your body and mind for the challenge ahead. Treat every long run as an opportunity to learn. Practise your pacing, test your nutrition, build your routine and allow your fitness to develop steadily over time. Stay patient, trust the process and never rush your progression. Complete enough quality long runs and you will arrive on the start line knowing that you have already done the hard work. Race day then becomes your opportunity to enjoy the rewards of months of consistent training.

If you're fundraising for a charity while training for a running event, you'll probably spend a lot of time thinking about how you're going to reach your fundraising target, especially if it's a big target. While online donations will often make up the bulk of your fundraising efforts, organising a music event can be an excellent way to raise additional funds while bringing together friends, family and supporters for an enjoyable evening. A successful music event can generate significant donations, particularly if you combine ticket sales with raffles, auctions and other fundraising activities. However, it's important to remember that putting on a music event comes with costs, and if those costs aren't carefully managed, you could find yourself raising far less money than expected. Why Music Events Work for Charity Fundraising Music events have broad appeal and can attract people who may not be runners but still want to support your fundraising efforts. Some people are happy to donate online, while others enjoy attending an event where they can socialise, enjoy live entertainment and contribute to a good cause at the same time. Whether you choose a live band, a solo performer or a DJ, a music event can create a positive atmosphere that encourages people to get involved. It also provides a great opportunity to talk about the challenge you're undertaking and the charity you're supporting, helping to generate awareness as well as donations. Choosing the Right Venue The venue you select can have a huge impact on the success of your event. Community centres, sports clubs, village halls and local social clubs can often provide affordable options and may even offer reduced hire rates when they know the event is supporting charity. It's important to choose a venue that suits the number of people you realistically expect to attend. Hiring a large venue might seem like a good idea, but a half-empty room can affect the atmosphere and make the event feel less successful than it actually is. A smaller venue filled with enthusiastic supporters will often create a much better experience for everyone involved. Bands, DJs and Entertainment Costs One of the biggest mistakes people make when organising fundraising events is spending too much money on entertainment. It's easy to get carried away and book an expensive band or popular tribute act because you believe it will attract more people, but this doesn't always happen. Before agreeing to any entertainment costs, work out how many tickets you would need to sell simply to cover the expenses. If a band costs several hundred pounds, you'll need to generate enough ticket revenue to recover that money before any funds can be passed on to charity. In many cases, a talented local band, acoustic performer or experienced DJ can provide excellent entertainment without creating unnecessary financial risk. Some performers may even be willing to offer discounted rates when they know the event is raising money for charity. Don't Assume People Will Automatically Buy Tickets One of the biggest fundraising mistakes is assuming that everyone who says they'll attend will actually buy a ticket. It's common for people to express interest when they first hear about an event, but turning that interest into confirmed ticket sales can be more difficult than expected. When planning your budget, it's sensible to be cautious with attendance estimates. If your financial projections depend on selling every available ticket, you could find yourself under pressure if sales are slower than anticipated. Building a realistic budget gives you a much better chance of delivering a successful fundraising event. Lucy Carpenter organised charity music nights on her way to raising £16,000 for two treks in South East Asia! Promoting Your Event Effectively Even the best entertainment won't help if people don't know your event is taking place. Promotion should begin as early as possible and continue right up until the event date. Social media can be a valuable tool for reaching potential attendees, particularly if friends, family and supporters help share your posts. Local community groups, workplace noticeboards and sports clubs can also help spread the word. If you've hired a band or DJ with an existing following, encourage them to promote the event as well. The more people hear about your challenge and the charity you're supporting, the more likely they are to get involved. Creating Extra Fundraising Opportunities While ticket sales are important, they don't have to be your only source of fundraising income. Many successful charity music events raise additional money through raffles, auctions and games that take place throughout the evening. Local businesses are often willing to donate prizes in support of charitable causes, particularly when they know the event will attract members of the local community. These additional fundraising activities can make a significant difference to the overall amount raised and help ensure the event remains profitable even if ticket sales don't quite meet expectations. Keeping Your Fundraising Goals in Focus It's easy to become focused on creating a spectacular event, but it's important to remember the reason you're organising it in the first place. The goal isn't simply to host a great night of entertainment. The goal is to raise as much money as possible for your chosen charity. Every spending decision should be viewed through that lens. A modestly priced event with strong attendance can often generate far more money than a costly production that struggles to attract enough guests. Keeping costs under control is one of the simplest ways to maximise your fundraising total. Final Thoughts A music event can be a fantastic addition to your charity fundraising plans while training for a distance running challenge. It gives supporters a chance to come together, enjoy an evening of entertainment and contribute towards a cause that matters to you. The key to success is balancing ambition with sensible planning. By choosing the right venue, managing entertainment costs carefully and focusing on realistic ticket sales, you can create an enjoyable event that raises valuable funds for charity while supporting your journey towards race day. Have a listen Check out this podcast from Jade who raised funds for Cornwall Hospice Care from a music night and this podcast from Lucy Carpenter (coming soon) who has used them to great effect for a number of different charities.

When many runners think about charity fundraising, they immediately picture the London Marathon, New York Marathon or another major event with a fundraising target running into the thousands. It's enough to put some people off before they've even started. The reality is that fundraising for charity doesn't have to begin with a huge commitment. You don't need a guaranteed charity place in one of the world's biggest races to make a difference. You can enter a local 10K, half marathon or marathon using your own entry and simply raise what you can. There is no pressure, no minimum target and no fundraising team chasing you for updates. Every pound, dollar or euro you raise helps. More importantly, every runner who chooses to support a charity helps raise awareness of causes that need support. If you've ever considered fundraising through running but felt intimidated by the process, now is the perfect time to start. Why Charities Need Your Support Most charities rely heavily on donations and fundraising income to continue their work. While some receive grants or other forms of support, many depend on individuals choosing to donate their time, money and energy to help fund important projects and services. Running events have become one of the most important fundraising opportunities available. Every year thousands of runners take on challenges ranging from local park runs to major international marathons in support of causes they care about. The good news is that the size of the event isn't always the most important factor. A committed runner in a local race can often raise just as much money as someone taking part in a much bigger event. Success comes down to planning, commitment and giving people a reason to support you. Choose A Charity That Means Something To You The first step is choosing the right charity. The most successful fundraisers are usually those with a genuine connection to the cause they are supporting. It might be a charity that has helped you, a family member or a friend. It could be a cause that you're passionate about or one that has affected your local community. People are far more likely to donate when they understand why the charity matters to you. Your personal story often becomes one of your most powerful fundraising tools. Once you've selected a charity, get in touch with their fundraising team. Many charities offer fundraising packs, advice, promotional materials and support throughout your training journey. Some even provide running vests and organise race-day meet ups and post-race celebrations. Start Earlier Than You Think You Need To One of the biggest mistakes new fundraisers make is waiting too long to begin. As soon as you've entered your event and decided which charity you're supporting, start fundraising. Don't wait until your training is well underway or until race day is approaching. Fundraising works best when people see your journey develop over time. Starting early gives friends, family and colleagues multiple opportunities to support you. It also allows you to spread your fundraising activities across several months rather than trying to do everything in a few stressful weeks. The earlier you start, the easier the entire process becomes. Set Up Your Fundraising Page Immediately Your fundraising page is the hub of your campaign. Whether your chosen charity uses JustGiving, Enthuse, GoFundMe or another platform, get your page live as soon as possible. Add a photograph, explain why you're supporting the charity and share details of the challenge you're taking on. Don't be afraid to personalise your page. People connect with stories, not just fundraising targets. Explain why you're running, what the challenge means to you and how the donations will help the charity. Most donations will come through this page, so it's worth spending a little time making it as engaging as possible. Find out more about creating the perfect page here. Tell Everyone What You're Doing This sounds obvious, but many runners underestimate how important it is. People cannot support a fundraiser they know nothing about. Once your page is live, start telling people. Share it on social media, mention it to friends, speak to family members and let colleagues know about your challenge. Don't just post the link once and hope for the best. Keep people updated on your progress throughout your training. Share photos from long runs, celebrate milestones and let supporters see the effort you're putting in. The more invested people become in your journey, the more likely they are to donate. Set Yourself A Fundraising Goal Even if your charity hasn't given you a target, you should create one yourself. A fundraising goal gives both you and your supporters something to work towards. It creates momentum and provides a sense of achievement each time you reach a milestone. The target doesn't need to be huge. It simply needs to be realistic and meaningful. Reaching a £250 target and then increasing it can often generate more excitement than setting an unrealistic goal that feels impossible from the start. People like supporting progress, so give them something to follow. Treat Fundraising Like Part Of Your Training Plan Most runners wouldn't expect to complete a marathon without following a training plan. Fundraising deserves the same level of commitment. Set aside time each week specifically for fundraising activities. This could involve updating your fundraising page, organising a fundraising event, contacting potential supporters or posting training updates online. Small, consistent actions are far more effective than one frantic fundraising push just before race day. Think of fundraising as another session in your training schedule. Both require effort, consistency and commitment if you want to achieve your goals. Enjoy The Journey Fundraising can seem daunting at first, especially if you've never done it before. However, once the donations begin to arrive and people start supporting your challenge, it quickly becomes one of the most rewarding parts of the experience. Every donation represents someone who believes in what you're doing and wants to help make a difference. That's a powerful feeling. You don't need to raise thousands to have an impact. Whether you raise £100, £500 or £5,000, you're helping a charity continue its work and making a positive difference in the process. Every Donation Counts When You're Fundraising For Charity Too many runners avoid fundraising because they think they won't raise enough money. The truth is that charities appreciate every contribution, regardless of the amount. If you've got your own entry into a race, choose a cause that matters to you, set up a fundraising page and give it a go. You may be surprised by how generous people can be when they see your commitment and enthusiasm. Fundraising for charity doesn't have to be complicated. Start early, stay organised and enjoy the experience. Before you know it, you'll be helping a worthwhile cause while achieving your own running goals at the same time.

Choosing a charity to support is about much more than securing a race place or receiving help to create a fundraising page. The best charities work alongside their runners throughout the entire journey, helping them train, fundraise and enjoy race day. The level of support offered can vary enormously between organisations. Some provide little more than a running vest and occasional emails, while others offer coaching, fundraising guidance, training events and dedicated race-day support. If you're planning to run for charity, it's worth understanding exactly what help is available before you commit. The right support can make a huge difference, particularly if you're taking on a new distance or fundraising for the first time. Fundraising Support Fundraising can feel intimidating when you're first starting out, which is why good charities invest heavily in helping their supporters succeed. The vast majority of charities work with a fundraising platform that allows you to create an online fundraising page where friends, family and colleagues can donate. These platforms often provide fundraising tips, email reminders and suggestions to help keep your campaign moving forward. Many charities also produce fundraising packs packed with practical ideas that have worked for previous runners. Whether you're organising a quiz night, selling unwanted items or planning a fundraising event, these resources can save a lot of time and effort. Perhaps most importantly, good charities have experienced fundraising staff available to answer questions and help when you encounter challenges along the way. Day To Day Advice Running a charity challenge often raises questions that go beyond fundraising. You may want information about race logistics, registration procedures, event timings or charity-specific activities. Having someone at the charity who can answer these questions quickly and accurately can remove a lot of unnecessary stress. Larger charities often have dedicated runner support teams who regularly communicate with participants in major events. They'll provide updates, event information and reminders throughout your training journey. While they may not always be able to answer detailed running questions, they should be able to point you in the right direction and help with anything related to your fundraising or race-day experience. Training Plans A really valuable resource that many charities provide is structured training plans. These plans are often developed by qualified coaches and are usually available for a range of distances and ability levels. Whether you're training for your first half marathon or your tenth marathon, a good plan can help you prepare safely and effectively. Some charities have embraced technology and now offer plans through training apps, making it easier to follow your schedule and track your progress. Even if you decide to use a different coaching programme, it's reassuring to know that support is available if you need it. Access To Experienced Running Coaches Not all charities offer direct access to running coaches, but those that do can provide significant value. Training for a distance event inevitably raises questions about pacing, nutrition, recovery and injury prevention. Being able to ask an experienced coach for guidance can help you avoid common mistakes and build confidence as race day approaches. If coaching support is important to you, find out who the coach is and what experience they have working with charity runners. Training for a race while balancing fundraising commitments presents unique challenges, so it's useful to have advice from someone who understands both aspects of the journey. Training Days And Community Events Before the pandemic, charity training days were a common feature of many major fundraising programmes. While they're not as widespread as they once were, some charities still organise group runs, training sessions and community events. Many have been replaced by video calls, which have real value. These sessions offer far more than just a training opportunity. They allow runners to meet others taking part in the same challenge, share experiences and learn from coaches and fundraising staff. For many participants, these events help create a sense of belonging and make the entire experience feel much more enjoyable. If a charity offers organised training days or calls, it's certainly worth considering when making your decision. The team at the Irish Heart Foundation cheer on their runners at the Dublin Marathon. If you'd like this kind of support and are planning on running Dublin get in contact with them here Race Day Support Race day is often where the best charities really stand out. Support can range from dedicated cheer points along the course to hospitality areas before and after the race. Some charities organise meeting points for runners and supporters, while others provide refreshments, bag storage or post-race celebrations. At major events such as the London Marathon, New York City Marathon and Chicago Marathon, charity support teams often create an incredible atmosphere that helps runners through the toughest stages of the race. Knowing that people are cheering you on and waiting to celebrate your achievement at the finish line can be a powerful source of motivation. Why Charity Support For Runners Matters If you're new to charity fundraising or distance running, the level of support available should play an important role in your decision-making process. The right charity can provide much more than a running vest and a fundraising target. They can offer guidance, encouragement, expertise and a sense of community throughout your journey. Before committing to a charity, take the time to ask questions and understand exactly what support is available. A well-supported runner is more likely to enjoy the experience, reach their fundraising goal and cross the finish line with a smile on their face. Choosing the right charity isn't just about the cause you're supporting. It's also about finding a team that will support you every step of the way.

After completing a run, most runners focus on grabbing a drink, refuelling and putting their feet up. While these are all important parts of recovery, one simple habit is often overlooked: post-run static stretching. Static stretching involves holding a muscle in a stretched position for a short period of time after exercise. Unlike dynamic stretches, which are typically performed before a run, static stretches are best saved for afterwards when your muscles are warm. They can help ease tightness, improve flexibility and support your recovery following training sessions and races. Whether you're training for your first 5K or preparing for a marathon, adding a few minutes of stretching to the end of your run can make a significant difference over time. Why Post-Run Stretching Matters Running places repeated stress on the muscles, tendons and joints throughout the body. As the miles build up, muscles such as the calves, hamstrings, quadriceps and hip flexors can become tight and fatigued. Post-run stretching helps these muscles gradually relax and return closer to their normal resting length. This can help reduce feelings of stiffness and maintain the flexibility needed for efficient running form. Stretching also provides an opportunity to slow down after a run and allow the recovery process to begin properly. A consistent stretching routine does not need to be lengthy. Even five to ten minutes after each run can provide benefits when performed regularly. Can Stretching Help Prevent Injuries? No recovery technique can completely eliminate the risk of injury, but maintaining flexibility can help reduce some of the factors that contribute to common running problems. Tight muscles can alter the way your body moves. Over time, this can place additional stress on tendons, ligaments and joints. Tight calves may increase strain on the Achilles tendon, while restricted hip flexors can affect posture and running mechanics. Regular stretching helps keep muscles supple and encourages a healthy range of movement. It can also help runners identify areas of tightness before they develop into more significant issues that require time away from training. The Role Of Stretches For Runners on Race Day Events place unique demands on the body. Your muscles have worked hard for an extended period of time and will often feel tighter than they do after a normal training run. Once you've crossed the finish line, it can be tempting to sit down immediately and enjoy the achievement. While celebration is certainly deserved, spending a few minutes stretching first can be beneficial. Gentle static stretches can help ease muscle tightness and support recovery during the hours following an event. Combined with proper hydration, nutrition and rest, stretching becomes an important part of an effective post-race recovery strategy. Helping To Reduce Delayed Onset Muscle Soreness (DOMS) Most runners have experienced delayed onset muscle soreness, commonly known as DOMS. This is the soreness and stiffness that often develops between 24 and 48 hours after a particularly hard training session or race. Although stretching will not completely prevent DOMS, it can help reduce muscle tightness and support the body's recovery process. Stretching encourages muscles to relax after exercise and may help improve circulation to tired muscle tissue. Anyone who has attempted to walk downstairs the day after a marathon understands just how uncomfortable DOMS can be. While stretching is not a miracle cure, it can be one of several tools that help make recovery more manageable. The seated hamstring stretch (see below) Which Muscles Should Runners Focus On? The main muscle groups that benefit from post-run stretching include the calves, hamstrings, quadriceps, glutes and hip flexors. These areas absorb much of the workload during running and are often where tightness develops. Each stretch should be held gently for around 20 to 30 seconds without bouncing. The sensation should feel like mild tension rather than pain. Stretching too aggressively can do more harm than good, so it's important to remain relaxed throughout the routine. Focusing on the major running muscles for a few minutes after every run can help maintain flexibility and support long-term performance. Here are 5 examples: Standing Calf Stretch Stand facing a wall with both hands placed against it. Step one foot back while keeping the heel flat on the ground and the back leg straight. Lean forward until you feel a stretch in the calf muscle. This stretch is particularly useful for runners as the calves absorb significant impact during every stride. Standing Quadriceps Stretch Stand on one leg and gently pull your opposite foot towards your glutes. Keep your knees together and your torso upright throughout the stretch. The quadriceps work hard when running, especially on hills and during faster sessions, making this an excellent recovery stretch. Seated Hamstring Stretch Sit on the floor with one leg extended and the other bent. Keeping your back straight, lean forward towards your extended foot until you feel a gentle stretch in the back of your thigh. Tight hamstrings can affect running form, so maintaining flexibility in this area is important. Kneeling Hip Flexor Stretch Kneel on one knee with the opposite foot placed flat on the floor in front of you. Keeping your upper body upright, gently push your hips forward until you feel a stretch at the front of the hip. Hip flexors can become tight after long periods of running and stretching them can help improve mobility and posture. Figure Four Glute Stretch Lie on your back with your knees bent. Cross one ankle over the opposite knee and gently pull the supporting leg towards your chest. This stretch targets the glutes and outer hip muscles, which play a key role in stabilising the body during running. Adding these five stretches to your post-run routine can help reduce muscle tightness, support recovery and leave you feeling more comfortable in the hours and days after a run. Make Stretching Part Of Your Running Routine Training hard is only one part of becoming a better runner. Recovery is equally important and plays a major role in helping your body adapt to the demands of running. By making static stretching a regular part of your post-run routine, you can help reduce muscle tightness, maintain flexibility and support recovery after both training runs and races. It's a simple habit that requires very little time but can deliver long-term benefits. The run may end when you cross the finish line, but recovery starts immediately afterwards. Giving your muscles the attention they deserve can help keep you healthy, comfortable and ready for your next running challenge.

Every engine needs fuel, and your body is no different. No matter how well you've trained, poor nutrition in the days leading up to a race can leave you running on empty long before you reach the finish line. That's why carb loading has become such an important part of marathon and half marathon preparation. Done properly, it helps maximise the amount of energy stored in your muscles, giving you the best possible chance of running strongly throughout your race. Carb loading is often misunderstood. Some runners think it means eating enormous plates of pasta the night before a marathon, while others avoid it altogether because it sounds too complicated. The reality lies somewhere in between. It's not about eating as much as possible or giving yourself permission to indulge in unhealthy foods. It's about increasing your carbohydrate intake in a controlled way during the final few days before your race while reducing your training load as part of your taper. Get that balance right and you'll arrive on the start line feeling energised rather than sluggish. What Are Carbohydrates? Carbohydrates are one of the three main macronutrients your body needs, alongside protein and fat. They are your body's preferred source of energy during exercise, particularly when you're running for longer than an hour or working at a higher intensity. Once eaten, carbohydrates are broken down into glucose and either used immediately for energy or stored as glycogen in your muscles and liver, ready to fuel future exercise. Carbohydrates are found in a huge variety of foods, including bread, rice, pasta, potatoes, oats, fruit, vegetables, cereals and dairy products. Sports drinks, energy bars and gels also provide carbohydrates and can play an important role during longer races. Rather than thinking about "good" and "bad" carbohydrates, it's more useful to focus on choosing mostly nutritious carbohydrate-rich foods while recognising that faster-digesting options can have a place around training and racing. Do All Runners Need To Carb Load? The simple answer is no. If you're running a 5K or 10K, your normal glycogen stores are usually more than enough to fuel the race, provided you've been eating a balanced diet. Carb loading becomes much more beneficial when you're tackling events lasting around 90 minutes or longer, which is why it's most commonly associated with half marathons, marathons and ultra-distance events. Even then, carb loading is only one part of the bigger picture. It cannot make up for missed training or poor race preparation. Think of it as putting a full tank of fuel into a well-maintained car. If the engine isn't ready, filling the tank won't solve the problem. Good training, sensible pacing and appropriate nutrition all work together to produce your best performance. How Carb Loading Works Your muscles naturally store carbohydrate in the form of glycogen, but those stores have a limit. During longer races, particularly marathons, glycogen gradually becomes depleted. Once levels drop too low, runners experience the familiar feeling known as "hitting the wall", where maintaining pace suddenly becomes much more difficult. Carb loading works by increasing those glycogen stores above their normal levels before race day. Because you'll already be reducing your training during the taper, your body has the opportunity to store more carbohydrate than it would during heavier training weeks. This gives you a larger energy reserve to draw upon during the race, helping delay fatigue and allowing you to maintain your pace for longer. When Should You Start Carb Loading? Modern sports nutrition advice has moved away from the complicated week-long loading plans that were once popular. For most recreational runners, increasing carbohydrate intake during the final two to three days before a marathon is perfectly adequate. This approach is simpler, easier to manage and avoids the need for dramatic changes to your normal diet. Rather than eating huge meals, it's usually better to increase the proportion of carbohydrate on your plate while slightly reducing foods that are higher in fat. Rice, pasta, potatoes, bread, oats, fruit and cereals can all contribute towards your increased carbohydrate intake. Drinking some of your carbohydrates through fruit juice, smoothies or sports drinks can also help if you're struggling to eat larger amounts of food. Fruit smoothies are a great source of carbohydrates Practise Before Race Day Like every other part of your race preparation, carb loading should be practised before an important event. Your longest training weekends provide the ideal opportunity to experiment with different foods and meal timings so that nothing comes as a surprise on race week. Every runner responds slightly differently, and finding an approach that leaves you feeling energised rather than bloated is an important part of the process. This is also the perfect time to test any sports drinks, energy gels or carbohydrate-rich snacks you intend to use during the race itself. Your stomach adapts to what you regularly consume in training, so introducing unfamiliar products on race day is rarely a good idea. Race Week Nutrition The final few days before your race aren't the time to dramatically change your diet. Stick to familiar foods that you know suit your digestive system and avoid the temptation to celebrate with a large takeaway or restaurant meal. Rich, spicy or particularly fatty foods may taste appealing, but they can increase the risk of stomach problems at exactly the wrong time. Many runners also reduce their fibre intake slightly during the final 24 to 48 hours before a marathon. This isn't because fibre is unhealthy, far from it, but because reducing high-fibre foods can minimise the likelihood of digestive discomfort during the race. White bread, white rice and regular pasta often replace wholegrain alternatives during this short period before normal eating resumes afterwards. What About Breakfast On Race Morning? Race morning is not part of carb loading, it's simply your final opportunity to top up your energy stores before the start. Aim to eat breakfast around two to three hours before your race, choosing foods you've already tested during training. Toast with jam, porridge with banana, cereal or a bagel are all popular choices because they provide easily digested carbohydrates without sitting too heavily in the stomach. Don't forget hydration. Sip fluids steadily during the morning rather than drinking large amounts immediately before the gun goes. If your event provides a sports drink on the course and you've trained with it beforehand, this can also form part of your overall race nutrition strategy. Common Carb Loading Mistakes The biggest mistake many runners make is assuming carb loading means eating as much pasta as possible. In reality, it's about increasing your carbohydrate intake while maintaining a balanced diet, not dramatically increasing your total calorie intake. Overeating can leave you feeling sluggish and uncomfortable before you've even reached the start line. Another common mistake is trying new foods during race week. However tempting that special pre-race meal might seem, now isn't the time to experiment. Stick with foods you've eaten successfully throughout training. Finally, remember that carb loading only works when combined with reduced training. If you continue running hard throughout the final few days, you'll simply burn through the extra glycogen you're trying to store. Final Thoughts Carb loading doesn't need to be complicated. If you're preparing for a half marathon or marathon, increasing your carbohydrate intake over the final two or three days before your race can help maximise your energy stores and improve your chances of performing at your best. Combined with sensible pacing, good hydration and a race nutrition plan you've already practised in training, it can make a significant difference when the miles begin to add up. Perhaps the most important thing to remember is that race day nutrition starts long before the starting gun. Practise your carb loading strategy during training, find the foods that work best for you and resist the temptation to try anything new during race week. Turn up at the start line with a full tank of fuel and you'll give yourself every opportunity to enjoy the race you've worked so hard to prepare for.

Months of training can be undone by poor race day nutrition. You might have followed your training plan perfectly, completed every long run and arrived at the start line in the best shape of your life, but if you don't fuel and hydrate properly on race day, your performance can quickly suffer. Running out of energy, becoming dehydrated or upsetting your stomach are all common reasons why races don't go to plan. The good news is that race day nutrition doesn't have to be complicated. There are no miracle drinks or magic gels that will suddenly make you faster. Success comes from having a simple plan, practising it during training and resisting the temptation to try anything new on race day. Your long training runs are about much more than building fitness. They are your opportunity to discover what food, drinks and fuelling strategies work for you, so there are no surprises when it really matters. Start Preparing Before Race Morning Race day nutrition doesn't begin when you wake up. It starts in the days leading up to the event. During your final week, focus on eating balanced meals that include plenty of carbohydrates alongside your usual sources of protein and healthy fats. There's no need to dramatically change your diet or overload on pasta the night before unless you've already practised that approach during training. The evening before your race should be about eating a familiar meal that leaves you feeling comfortable rather than overly full. Avoid experimenting with spicy food, rich desserts or excessive alcohol. Your goal is to wake up feeling well rested, properly hydrated and ready to run. On race morning, eat the same breakfast you've successfully used before your long training runs. Everyone is different, but porridge, toast with peanut butter, bananas or bagels are all popular options because they're easy to digest and provide slow-release energy. Try to eat around two to three hours before the start, allowing enough time for digestion. Hydration: Drink Little And Often Hydration is one of the most important aspects of race day nutrition, but it's also one of the easiest things to get wrong. Many runners worry so much about dehydration that they drink far more than they need, while others forget to drink until they actually feel thirsty. Neither approach is ideal. By the time you feel thirsty, your body is already beginning to lose fluid. Instead, take small amounts regularly throughout the race. At most events this simply means taking a few mouthfuls at each water station rather than trying to finish an entire bottle or cup. Little and often is almost always the best approach. Large city marathons often have long water stations stretching for several hundred metres. Instead of diving into the first crowded table, keep moving towards the far end where there are usually fewer runners competing for drinks. It can make collecting water much easier and helps you avoid unnecessary congestion. Different races supply water in different ways. Some use cups, others provide bottles and an increasing number now encourage runners to refill their own bottles or soft flasks to reduce waste. Whatever the format, practise drinking while moving during training if possible. It sounds simple, but learning how to drink without breaking your rhythm can make race day much more comfortable. Although dehydration receives most of the attention, overhydration can also be dangerous. Drinking excessive amounts of water can lead to a condition called hyponatraemia, where sodium levels in the blood become dangerously diluted. It is extremely uncommon, but it reinforces the importance of drinking sensibly rather than continuously. Find out what sports is available on race day, if any Should You Use Sports Drinks? Most half marathons and marathons provide an official sports drink alongside water, particularly during the second half of the race. These drinks replace carbohydrates and electrolytes that help maintain energy levels and support hydration, but there is one golden rule: never use a sports drink for the first time on race day. Every manufacturer uses a slightly different formula, and while one drink might suit you perfectly, another could cause stomach discomfort. Before your race, find out exactly which brand the organisers will be providing and use it during your long training runs. Your digestive system adapts surprisingly well when it becomes familiar with a particular product. If you don't like the official drink, there's no obligation to use it. Many runners rely entirely on water and their own nutrition strategy instead. Find out more about electrolyes here. Energy Gels: Practise Before You Race Energy gels have become one of the most popular ways for runners to maintain carbohydrate intake during longer races. Used correctly, they can help delay fatigue and reduce the chances of hitting the wall, particularly during a marathon. Like sports drinks, gels should always be tested during training. Never assume that because one brand works well, another will too. Different gels vary in consistency, carbohydrate type, caffeine content and sweetness, all of which can affect how your stomach responds. Most runners find that taking a gel every 30 to 45 minutes during a marathon works well, although everyone's needs are slightly different. Half marathon runners may only need one gel, or none at all, depending on their pace and race duration. Unless the instructions specifically state otherwise, always take gels with water rather than sports drink to aid absorption and reduce the likelihood of stomach problems. If you prefer, you can carry your own gels in a running belt, waist pack or shorts with secure pockets. Just remember to train with whatever carrying system you intend to use on race day. Find out more on energy gels here. A potential lifesaver on race day! Fruit And Other On-Course Nutrition Many larger races offer additional nutrition at selected aid stations, particularly in the later miles. Bananas are a common sight because they provide easily digested carbohydrates and potassium, while orange slices can feel incredibly refreshing when you're beginning to tire. These foods are generally well tolerated, but it's still worth trying them during training if you expect to use them during your race. Marathon running places significant stress on your digestive system, so even familiar foods can feel different after several hours of running. Some races also offer snacks such as pretzels or biscuits towards the finish. These are usually intended for slower runners who have been on the course for longer and need additional energy. Find out more about fruit for runners here. Be Careful With Spectator Handouts One of the wonderful things about major races is the support from spectators. It's not unusual for people to hand out sweets, jelly babies or other treats to encourage runners, particularly during the closing miles. While these generous gestures are appreciated, it's worth being cautious. Wrapped sweets are generally a much safer option than unwrapped food, and if you have any doubts at all, politely decline. Race day is not the time to take unnecessary risks with your nutrition. Should You Carry Your Own Nutrition? Many experienced runners prefer to carry their own nutrition rather than relying entirely on the aid stations. This guarantees they have access to products they know work well and allows them to stick closely to their fuelling plan. If you choose this approach, make sure you train with whatever equipment you'll use on race day. Running belts, hydration vests and handheld bottles can all feel different if you've never worn them before, and the last thing you want is to discover something rubs or bounces after a few miles. Remember that carrying extra nutrition doesn't mean you should consume more of it. More fuel is not always better. Stick to the plan you've developed during training and avoid the temptation to keep eating simply because you have supplies available. Common Race Day Nutrition Mistakes Even experienced runners occasionally make mistakes on race day. The most common include trying a new gel because it is being handed out on the course, skipping breakfast because of nerves, starting the race slightly dehydrated or drinking far too much water in the early miles. Another frequent error is waiting until you feel tired before taking on fuel. By then, it can already be too late. A successful nutrition strategy is proactive rather than reactive. Eat and drink according to your plan, not according to how you feel in the moment. Final Thoughts Race day nutrition is one of the few things you can control completely. You cannot control the weather, the crowds or how other runners perform, but you can control how well you prepare and how consistently you fuel your body throughout the race. Keep things simple. Eat familiar foods, drink little and often, practise with the products you'll use on race day and resist the temptation to experiment. Your nutrition strategy should be as well rehearsed as your training plan. Get it right, and you'll give yourself the best possible chance of reaching the finish line feeling strong, enjoying the experience and achieving the result you've worked so hard for.

Whether you're taking your first steps as a runner or training for your tenth marathon, setting goals is one of the most powerful things you can do. Goals provide direction, purpose and motivation, giving every training session a reason. Without them it's surprisingly easy to drift. One missed run becomes two, enthusiasm starts to fade and before long the fitness you've worked so hard to build begins to disappear. Having a clear goal doesn't just keep you motivated; it gives you something to work towards every time you lace up your running shoes. The best goals don't have to be ambitious or life-changing. They simply need to be meaningful to you. It might be completing your first 5K, running a half marathon, losing weight, improving your 10K time or raising money for a charity close to your heart. Whatever your objective, having a finish line in sight makes the journey far more rewarding. Set SMART Goals That Work You've probably heard of SMART goals before, and they're popular for a reason. Rather than setting a vague ambition such as "I want to get fitter," aim for something that is Specific, Measurable, Achievable, Relevant and Time-bound. Instead of simply wanting to improve your fitness, decide to complete a local 10K in three months or run three times each week for the next eight weeks. Specific goals are much easier to measure and far easier to achieve because you always know what success looks like. They also make it much easier to stay motivated when the weather is poor or life becomes busy because you're working towards something tangible rather than an idea. Goals Give Your Training A Purpose Every successful runner follows some form of plan, whether it's a simple beginner's schedule or a detailed marathon training programme. Goals provide the structure that allows those plans to work. Instead of heading out and running whatever distance you feel like, every session becomes part of a bigger picture. Easy runs build endurance, interval sessions improve speed and long runs prepare your body for race day. Without that structure it's easy to fall into the habit of running the same route at the same pace every week. While there's nothing wrong with enjoying familiar runs, progress usually comes from following a plan designed to move you steadily towards a clearly defined objective. Break Big Ambitions Into Smaller Victories One of the biggest mistakes runners make is focusing entirely on the end goal. If you've entered your first marathon, race day may still be six months away, and that can feel overwhelming when you're only capable of running a few miles. The answer is to break the journey into smaller milestones. Perhaps your first goal is completing a 5K without stopping, followed by a comfortable 10K, then your first half marathon and finally those longer marathon training runs. Every milestone becomes a success worth celebrating and every achievement gives you the confidence to tackle the next challenge. Small victories matter because they keep motivation high. Rather than constantly thinking about how far you still have to go, you can focus on how much you've already achieved. Track Your Progress One of the most satisfying parts of running is seeing how far you've come. Whether you use a GPS watch, a running app or a simple training diary, recording your progress helps you appreciate improvements that might otherwise go unnoticed. You may discover you're running further without stopping, recovering more quickly after tough sessions or completing familiar routes several minutes faster than you did a few months ago. Looking back over your progress provides a huge confidence boost and reminds you that consistent training really does pay off. Stay Accountable Goals create accountability, especially when they're linked to an event or challenge. It's much easier to skip an evening run if there's no real consequence, but knowing you've entered a race or committed to a training programme makes those decisions much easier. Suddenly that wet Tuesday evening run isn't optional; it's another step towards achieving something important. Sharing your goals with friends, joining a running club or training with others can strengthen that accountability even further. Knowing someone else is expecting you to turn up often provides the extra push you need when motivation is running low. Always train use a structured training plan Running Goals Help You Grow Every goal you achieve builds confidence and encourages you to aim a little higher next time. Perhaps you started by hoping to run 5K without stopping, only to discover six months later that you're entering a half marathon. That's how many running journeys develop. One achievement naturally leads to another. Without goals it's easy to settle into a comfortable routine where nothing really changes. There's nothing wrong with running purely for enjoyment, but challenging yourself from time to time keeps training interesting and helps you discover what you're truly capable of achieving. Celebrate Every Achievement Crossing the finish line of a race is one of the greatest feelings in running, but don't wait until race day to celebrate your progress. Every completed long run, every personal best and every week where you stick to your training plan deserves recognition. Those smaller successes build confidence long before you collect your finisher's medal. By the time race day arrives you'll know you've already achieved dozens of victories along the way. Motivation Doesn't Last Forever But Goals Do Every runner experiences days when motivation disappears. Cold mornings, dark evenings and busy schedules affect us all. The difference is that runners with clear goals are much more likely to head out anyway because they understand every session plays a part in achieving something bigger. You'll never regret completing a run, but you will often regret skipping one. Goals provide that gentle reminder that today's effort contributes to tomorrow's success. Add A Fundraising Goal When You Set Your Running Goals If you're already training for a race, why not make your achievement even more meaningful by raising money for charity? Fundraising gives your training an additional purpose and can provide extra motivation on the days when your enthusiasm begins to fade. Knowing that friends, family and colleagues have supported your efforts often provides the encouragement needed to complete those early morning runs or difficult long training sessions. Whether you're supporting a national charity or a local cause that's close to your heart, fundraising transforms a personal challenge into something that benefits others as well. Always Have Your Next Goal Ready One of the biggest mistakes runners make is reaching a major goal and then stopping altogether. You've trained for months, built excellent fitness and finally crossed the finish line, only to discover you no longer have anything pulling you out of bed for those early morning runs. Before you complete your current challenge, think about what comes next. It doesn't have to be another marathon. It might be improving your 10K time, entering a trail race, running overseas or taking on a charity challenge with friends. Having another goal waiting means you'll keep the momentum going instead of watching your hard-earned fitness slowly disappear. Our Verdict Goals are far more than targets on a training plan. They provide direction, create structure and give every run a purpose. They help you stay motivated when enthusiasm fades, encourage you to keep improving and make the finish line feel even more rewarding when you finally reach it. Whatever stage you're at in your running journey, set yourself a goal that excites you. It doesn't need to be extraordinary; it simply needs to give you a reason to keep mov

Starting to run can feel daunting. You might think everyone else is faster, fitter or somehow knows the secret to making running look easy. The truth is every runner, from complete beginners to elite marathoners, started exactly the same way – by taking that first step. Running is one of the simplest ways to improve your health, boost your confidence and challenge yourself, and you don't need expensive equipment or years of experience to begin. What you do need is a sensible approach, a little patience and realistic expectations. Build your fitness gradually, enjoy the journey and you'll soon discover why millions of people around the world have fallen in love with running. Start Slowly And Build Your Fitness One of the biggest mistakes new runners make is trying to do too much too soon. It's easy to become inspired after watching a marathon or seeing friends post their latest achievements online, but your body needs time to adapt to the demands of running. There's absolutely nothing wrong with starting by walking. In fact, many successful training programmes begin with brisk walking before introducing short periods of gentle running. A simple run-walk approach works incredibly well. Try running for a minute or two before walking for a couple of minutes to recover, repeating the pattern for around 20 to 30 minutes. As your fitness improves you'll naturally spend more time running and less time walking. Progress may feel slow at first, but building your endurance gradually is one of the best ways to avoid injury and make running a habit that lasts. Warm Up, Cool Down And Listen To Your Body Before every run it's worth spending five minutes preparing your body. A brisk walk followed by some gentle dynamic movements helps warm your muscles, increase your heart rate and reduce the risk of injury. When you've finished, don't stop suddenly. Walk for a few minutes to allow your breathing and heart rate to return to normal before stretching the muscles you've just worked. Perhaps the most important advice for beginners is to listen to your body. Feeling tired after a run is perfectly normal, but sharp or persistent pain isn't. If something doesn't feel right, take an extra rest day rather than trying to push through it. Rest isn't a sign of weakness; it's an essential part of becoming a stronger runner. Set Goals You Can Actually Achieve Running a marathon is a fantastic ambition, but it shouldn't be your first target. Smaller goals are far more motivating because you'll achieve them regularly and build confidence as you go. Your first objective might simply be completing three runs in a week, running continuously for ten minutes or finishing your first 5K without worrying about your finishing time. Once you've built your fitness, why not enter a local fun run or charity event? Having a date in the diary gives your training purpose and provides something to look forward to. Events come in every shape and size, from colourful themed runs to community 5Ks and major city races, so there's no shortage of opportunities to celebrate your progress. Find out more here Invest In A Good Pair Of Running Shoes You don't need a wardrobe full of expensive running kit to get started, but one purchase really is worth making: a quality pair of running shoes. Visiting a specialist running shop where trained staff can assess your gait and recommend suitable footwear is one of the best investments you'll make. The right shoes can improve comfort, reduce the risk of injury and make every run far more enjoyable. Beyond that, keep things simple. Comfortable clothing that allows you to move freely and helps wick away sweat is usually all you need. As you begin running more regularly you'll naturally discover what extra kit works best for you, but there's no need to spend a fortune before you've even completed your first few runs. Find out more here Good shoes are essential! Stay Motivated When Enthusiasm Fades Every runner has days when motivation disappears. Bad weather, busy schedules and tired legs affect everyone, regardless of experience. The secret isn't finding endless motivation; it's building consistency. Even a short run is better than no run at all, and once you're out of the front door you'll often find you enjoy it far more than you expected. Running with a friend or joining a local running club can make a huge difference, especially if you're new to the sport. Having people to encourage you, celebrate your progress and keep you accountable often provides the motivation needed to keep going. Listening to music or podcasts, exploring new routes and keeping a record of your achievements can also help maintain your enthusiasm during those inevitable quieter periods. The Benefits Go Far Beyond Physical Fitness Most people begin running to improve their fitness or lose weight, but they soon discover the benefits extend much further. Regular running strengthens your heart, improves lung capacity, increases endurance and helps maintain a healthy body weight. It can also reduce the risk of many long-term health conditions while improving sleep quality and boosting energy levels throughout the day. The mental health benefits are just as impressive. Running provides valuable time away from work, screens and everyday pressures, allowing you to clear your mind and reduce stress. Many runners find that problems seem easier to solve after a run, while the sense of achievement that comes from reaching new milestones can do wonders for confidence and self-esteem. Find Somewhere You Enjoy Running Where you run can make a surprising difference to how much you enjoy it. Parks and woodland trails provide fresh air, changing scenery and softer surfaces that can be kinder on your joints. Urban routes offer the convenience of running straight from your front door and often allow you to explore parts of your town or city you've never noticed before. If the weather isn't appealing or you prefer exercising indoors, a treadmill provides an excellent alternative, particularly while you're building confidence. The most important thing is finding somewhere that feels safe, enjoyable and easy to access. The less complicated it is to head out for a run, the more likely you are to keep doing it. Find out more here Fuel Your Body Properly Running doesn't require a complicated nutrition plan, but giving your body the fuel it needs will make every run feel easier. Staying hydrated before and after exercise is essential, particularly during warmer weather. Most shorter runs only require water, while longer sessions may benefit from drinks containing electrolytes to replace salts lost through sweating. A balanced diet containing carbohydrates, protein and healthy fats will provide the energy needed for both training and recovery. If you're running first thing in the morning or heading out for a longer session, a light snack such as a banana or a slice of toast can help provide an energy boost without leaving you feeling uncomfortable. Join The Sapphire Running Zone Community Running is always more enjoyable when you're part of a supportive community. Whether you're taking your first steps towards a healthier lifestyle, preparing for your first 5K or dreaming of completing a marathon one day, Sapphire Running Zone is here to help you every step of the way. Our membership plans provide expert advice, training resources, motivation and a welcoming community of runners who understand exactly what it's like to start from scratch. Whether your goal is to improve your fitness, take on an exciting running challenge or raise money for charity through running, you'll find plenty of inspiration and support to help you succeed. Our Verdict On How To Start Running Becoming a runner isn't about speed, expensive equipment or comparing yourself with other people. It's about taking that first step and then taking another one a few days later. Start slowly, stay consistent and allow your body time to adapt. Before long you'll be running further than you ever thought possible, feeling fitter, healthier and more confident with every mile. The hardest part is starting. Once you've done that, the possibilities are endless.

For many runners, signing up for a half marathon can feel daunting. For Imogen, Fundraising Communications Manager at Together Dementia Support, it was a challenge that pushed her beyond anything she had done before. After completing the Great Manchester Run 10K three years in a row, she decided it was time to take the next step. This year, she swapped the familiar 10K distance for her first-ever half marathon, raising money for a cause close to her heart while proving to herself that she could go further than ever before. She joins Tim Rogers on this Sapphire Running Zone podcast and shares her training and fundraising experiences. Have a listen to the podcast here Taking on a New Challenge Imogen describes herself as someone who has "dabbled" in running rather than a dedicated runner. After completing Couch to 5K during lockdown and 10K events, she felt ready for something bigger. "I'd done the Great Manchester Run 10K three times, and I thought I couldn't really do it a fourth year because it wasn't a challenge anymore," she explained. The half marathon represented a significant leap. Before training for the event, she had never run further than 10 kilometres. Training for a First Half Marathon With a 12-week training plan in hand, Imogen set about preparing for race day. While the plan gave her structure, she quickly discovered that accountability was one of the biggest factors in staying consistent. "The long training runs can get a bit lonely, so I'd definitely say run with a friend if you do have one you can run with." Fortunately, she had support from her colleague Mary, who had previously completed the Manchester Marathon. Together, they tackled the long runs, making the training journey more enjoyable and helping each other stay motivated through Manchester's unpredictable weather. Her advice for first-time half marathon runners is simple: Follow a structured training plan. Find someone to train with. Use accountability tools such as apps, playlists, or running groups. Don't underestimate the mental side of long-distance training. Race Day Excitement Unlike many runners chasing ambitious time goals, Imogen approached the race with a refreshing mindset. She wasn't focused on finishing within a particular time. Instead, her objective was simply to complete the distance and enjoy the experience. The atmosphere in the start area helped calm any nerves. Surrounded by colleagues and friends, the morning felt more exciting than intimidating. The Great Manchester Run Experience Imogen knew she could expect excellent organisation and enthusiastic crowds. The first half of the route proved tougher than anticipated, featuring more hills than many people associate with Manchester. However, once the course joined the familiar 10K route, the atmosphere changed dramatically. Music, entertainment, charity cheer points, and packed crowds created an energy boost exactly when runners needed it most. "Everyone came together. It was just such a lovely atmosphere." As fatigue began to creep in during the final kilometres, the crowd support became invaluable. Hearing strangers shout her name and cheer runners on helped carry her through the toughest moments of the race. Crossing the Finish Line For many runners, the finish line is about more than simply stopping the clock. It's the culmination of months of training, dedication, and perseverance. Imogen experienced that emotional moment firsthand. As she approached the finish, her legs were tiring, but the energy from the spectators pushed her forward. In fact, her fastest split of the race came in the closing stages. "It was quite emotional. I didn't cry, but I almost did." The achievement wasn't just about completing 21.1 kilometres. It was about proving to herself that she could do something she had never done before. Imogen (on the right) and friend enjoy a drink post-race Raising £450 for Together Dementia Support Alongside the running challenge, Imogen was fundraising for the charity she works for, Together Dementia Support, a Manchester-based charity that provides friendship groups, dementia cafés, one-to-one support, and training for people living with dementia and their carers. By race day, she had raised an impressive £450. One of the biggest surprises was how much support arrived at the last minute. Nearly £100 was donated on race day alone. Her fundraising strategy focused on simple, consistent communication: Sharing her story on her fundraising page. Posting updates on social media. Adding her fundraising link to her email signature. Sending reminders before and on race day. Most importantly, she wasn't afraid to ask. "Just don't be shy about it. You're fundraising for an amazing cause, not for yourself." Interestingly, Imogen estimates that around 90% of her fundraising total came from sharing her appeal through WhatsApp groups with friends, family, and community contacts. If you'd like to join Imogen and run the Great Manchester Run next May for Together Dementia Support you can find out more here Lessons for Other Fundraisers Imogen's experience highlights several valuable lessons for anyone considering a charity challenge: Choose a challenge that genuinely stretches you. Share your personal story and motivation. Use WhatsApp groups as a fundraising tool. Send reminders—people often intend to donate but simply forget. Don't underestimate the impact of race-day fundraising posts. What's Next? Having successfully completed her first half marathon, Imogen isn't ruling out future events. While she's not quite ready to commit to a marathon, she is already thinking about another half marathon and improving her time. This time, however, the goal was simply to finish, enjoy the day, and stay injury-free. For Imogen, the Great Manchester Run wasn't just about running 21.1 kilometres. It was about community, fundraising, personal achievement, and discovering that she was capable of more than she thought. Judging by her experience, it won't be her last time crossing a finish line. Have a listen to the podcast here

One of the great things about running is that you can do it however you want. Some runners spend years training entirely on their own, enjoying the freedom and solitude that comes with heading out whenever they choose. Others wouldn't dream of running without a training partner, while many thrive as part of a running club or organised group. There is no right or wrong approach and, for many runners, the best solution is a combination of all three. With the growth of running clubs, social running groups and online communities, it has never been easier to find people to run with. But does training with others actually make you a better runner, or is it better to stick to your own plan and enjoy the peace and quiet? The answer depends on your personality, your goals and what you want to get out of your running. The Benefits Of Running With Others One of the biggest advantages of running with other people is motivation. Every runner experiences periods where enthusiasm dips and training feels harder than usual. Running with others can also provide valuable emotional support. Not every run goes according to plan and there will inevitably be sessions where your legs feel heavy, your pace feels slow and your confidence takes a knock. Sharing those experiences with other runners can help put things into perspective. Often, you'll discover that the people you're running with have experienced exactly the same challenges and have come through them successfully. The social aspect should not be underestimated either. Running creates opportunities to meet people you may never otherwise have encountered. Conversations that start during an easy training run often develop into lasting friendships. Whether you're discussing running, family life, work, sport or the latest race results, the miles can pass surprisingly quickly when you're in good company. Accountability Can Be A Powerful Tool One of the most effective ways to stay consistent is to make a commitment to someone else. When you've arranged to meet a training partner or attend a club session, you're far less likely to skip a run simply because you don't feel like it. Consistency is one of the most important factors in running success and having that extra layer of accountability can help you maintain good habits throughout a training cycle. This can be particularly useful when training for longer events such as a half marathon or marathon. During the months leading up to race day, there will inevitably be days when motivation is low. A reliable training partner can often provide the encouragement needed to keep moving forward. Learning From Other Runners Running with others can also help you improve. More experienced runners often have valuable advice to share on training, pacing, nutrition, race preparation and injury prevention. Joining a running club can expose you to a wealth of knowledge that would otherwise take years to acquire through trial and error. For newer runners, structured club sessions can be especially beneficial. Many clubs offer beginner groups, Couch to 5K programmes and organised training plans for popular race distances. The support and guidance available can make the transition into regular running far less intimidating. Running with people who are slightly quicker than you can also help push you outside your comfort zone. Sometimes we underestimate what we're capable of until someone else encourages us to increase the pace. While every run shouldn't become a race, occasional sessions with stronger runners can help you discover a level of performance you didn't know you had. Discovering New Routes One challenge many runners face is avoiding boredom. Running the same roads and trails week after week can eventually become repetitive, no matter how much you enjoy the sport. Training with others often introduces you to routes you would never have discovered on your own. Whether it's a hidden trail, a quiet country lane or a scenic route through a local park, running with different people can help keep your training fresh and interesting. A change of scenery can do wonders for motivation, particularly during longer training blocks. The Safety Factor Running is generally a very safe activity, but there are situations where running with others provides additional peace of mind. Early morning runs, late evening sessions and remote routes can all feel more comfortable when you're part of a group. There is also the practical consideration that if you suffer an injury, feel unwell or experience an unexpected problem during a run, there is someone there to help. While this shouldn't be the primary reason for running with others, it is certainly an added benefit. The Potential Downsides As beneficial as running with others can be, it isn't always perfect. One of the most common challenges is compatibility. A training partner who seems ideal at first may eventually develop different goals, preferences or training priorities. Pace differences can become more pronounced over time and what once felt like a perfect match may no longer work. This is particularly important when training for a specific event. Every runner responds differently to training and the principle of individualisation remains one of the foundations of successful coaching. What works for one runner may not work for another. If following someone else's training schedule means compromising your own plan, problems can quickly develop. There is also the possibility of unwanted distractions. Some runners use training as an opportunity to clear their heads and escape from the demands of everyday life. Constant conversation, group dynamics or the needs of other runners can sometimes detract from that experience. What feels social and enjoyable to one runner may feel draining to another. Negativity can also be contagious. Spending too much time around runners who constantly complain, criticise or focus on problems can have a surprisingly negative effect on your own mindset. Running should be an enjoyable and positive experience and it's important to surround yourself with people who contribute to that environment. If your partner is incompatible, don't fall out, just change things, but quickly Why Running Alone Definitely Has A Place Despite the many advantages of group running, there are benefits to running alone that should not be overlooked. Solo running allows complete flexibility. You can run when you want, where you want and at exactly the pace that suits your training objectives. There are no compromises and no distractions. Many runners find that solo runs provide valuable thinking time. Away from work, family commitments and digital distractions, running alone can offer a rare opportunity to process thoughts and recharge mentally. For some people, these quiet miles are every bit as important as the physical training itself. Running alone also encourages self-reliance. On race day, regardless of how many training partners you've had, there will come a point where you need to rely on your own mental strength and decision-making. Solo training can help develop those qualities. The Best Approach May Be A Combination For many runners, the ideal solution is not choosing between running alone and running with others, but combining both approaches. Easy social runs can provide motivation, friendship and support, while solo sessions allow you to focus entirely on your own goals and training needs. You might complete your long run with a group, tackle interval sessions with a training partner and enjoy a couple of quiet solo runs during the week. This combination often delivers the best of both worlds while preventing either approach from becoming stale. Find What Works For You The most important thing is to remember that there is no single correct way to train. Some runners thrive in large groups, others prefer one trusted training partner and many enjoy their own company above all else. Your running should fit around your goals, your personality and your lifestyle. Don't be afraid to experiment. Join a running club, arrange a run with a friend or spend a few weeks training alone and see how it feels. If something isn't working, make a change. Running is supposed to enhance your life, not complicate it. Whether you choose to run solo, with a partner or as part of a club, the most important thing is that you keep running and continue enjoying the journey.

Choosing the right running shoes is one of the most important decisions any runner will make. It doesn't matter whether you're preparing for your first Couch to 5K programme or you're a seasoned marathon runner with thousands of miles in your legs, the shoes you wear can have a huge impact on both your performance and your enjoyment of the sport. Get it wrong and you could find yourself dealing with blisters, discomfort, recurring injuries and potentially expensive visits to a physiotherapist. With hundreds of models available and new shoes appearing every season, selecting the right pair can seem daunting, but it doesn't need to be complicated if you focus on the things that really matter. When Should You Replace Your Running Shoes? One of the most common questions runners ask is how often they should replace their shoes. Unfortunately there isn't a simple answer because every runner is different. Your weight, running style, weekly mileage, the surfaces you run on and the type of shoe you're using will all affect how quickly a shoe wears out. As a general rule, most running shoes will last somewhere between 400 and 500 miles (650 to 800 kilometres), although some runners may get more and some less. The challenge is that modern shoes often stop performing at their best long before they start to look worn out. The cushioning gradually loses its effectiveness and the shoe becomes less responsive, often without any obvious signs on the upper or outsole. If your legs are feeling unusually tired after runs, or you're starting to pick up niggles that weren't there before, your shoes may be telling you it's time for a replacement. Don't Buy A Shoe Because Someone Else Likes It One of the biggest mistakes runners make is choosing a shoe because a friend recommends it or because they like the look of it. Running shoes are highly personal and what works brilliantly for one runner may be completely wrong for another. We all have different foot shapes, different biomechanics and different goals. Your training partner may swear by a particular model, but that doesn't mean it will suit you. Likewise, a shoe might look fantastic on the shelf or online, but appearance should never be the deciding factor. The only thing that matters is how the shoe feels on your feet when you're running. Trends come and go and manufacturers release new colours every few months, but comfort will always be more important than appearance. Visit A Specialist Running Shop If you're buying a completely new shoe, visiting a specialist running retailer remains one of the best investments you can make. Experienced staff will discuss your running background, training goals and any injury history before recommending suitable options. More importantly, you'll be able to try multiple shoes side by side and compare how they feel. Buying online can certainly save money and it's often a sensible option if you're replacing a shoe you've worn successfully before, but caution is needed when moving to a newer version of the same model. Manufacturers frequently make significant changes between generations and a shoe that shares the same name may feel completely different from the version you currently wear. When trying shoes on, always wear the type of socks you normally run in, as this can make a surprising difference to the fit and overall comfort. Invest In Your Shoes Running is a relatively inexpensive sport compared to many others. Once you've bought your basic kit there are very few ongoing costs, which is why it's worth investing properly in your footwear. While everyone likes to save money where possible, your shoes are not the place to cut corners. Spending a little extra to find the right shoe is often far cheaper than dealing with the consequences of wearing the wrong one. That doesn't necessarily mean buying the most expensive model available. Last year's version of a shoe can often offer outstanding value, but the key is making sure the shoe fits properly and suits your needs. It's not just about investing money either. You should also invest time in researching your options, reading reviews and trying different models before making a decision. Understanding Neutral And Stability Shoes For years, runners were routinely categorised as either neutral runners or overpronators, with shoe recommendations heavily influenced by gait analysis. While these concepts still exist, the industry has moved on considerably. Most runners today wear neutral running shoes, which are designed to provide cushioning and comfort while allowing the foot to move naturally through the running gait. Stability shoes remain available for runners who need additional support, but they are generally much less intrusive than older designs. Modern research increasingly suggests that comfort should be one of the primary factors when choosing a shoe. A gait assessment can provide useful information, but it should not override what feels comfortable on your feet. If a shoe feels awkward or unnatural, it probably isn't the right shoe for you, regardless of what a treadmill assessment may have suggested. Here's more on gait analysis. Although road and trail shoes can looks similar make sure you get the right type for your preferred surface Think About Where You Run The type of running you do should also influence your choice of shoe. Road running shoes are designed for pavements, roads and other hard surfaces, focusing on cushioning, comfort and efficiency. Trail running shoes are built for rougher terrain and feature more aggressive grip patterns along with additional protection against rocks, roots and uneven ground. If you regularly run on both surfaces, you may eventually decide to own more than one pair. Many experienced runners rotate their shoes depending on the type of session they're doing, helping to extend the life of each pair while ensuring they're always using the most appropriate shoe for the conditions. Match Your Shoes To Your Goals It's also worth considering what you want to achieve from your running. Someone running three times a week for general fitness has very different needs to someone training for a marathon personal best. Daily training shoes are designed to cope with the majority of your running and focus on durability and comfort. Lightweight tempo shoes offer a more responsive ride for faster training sessions, while racing shoes featuring advanced foam technologies and carbon plates are designed specifically for performance. Most runners only need a reliable shoe when they're starting out. As your experience grows and your goals evolve, you can always expand your collection if you feel there's a benefit in doing so. Don't Forget Your Running Socks The relationship between your shoes and your socks is often overlooked, yet both play a major role in keeping your feet comfortable. A high-quality pair of running socks can help manage moisture, reduce friction and prevent blisters, particularly on longer runs. Technical running socks are specifically designed for the demands of the sport and are a worthwhile investment. It's surprising how many runners spend hours researching shoes and then wear them with poor-quality socks. If you want to give your feet the best possible chance of staying healthy, both deserve equal attention. Here's more detail on the importance of socks. Comfort Is Still King When You Choose Running Shoes Running shoe technology has advanced dramatically in recent years. Manufacturers now talk about energy return, advanced foams, carbon plates and a host of other innovations. While many of these developments have genuine benefits, the most important factor remains unchanged. The best running shoe is usually the one that feels the most comfortable when you put it on and head out for a run. Take your time, try different options and don't allow yourself to be influenced by marketing, trends or what everyone else is wearing. Your running shoes are the most important piece of equipment you'll own as a runner and choosing the right pair can make every mile more enjoyable.

In what feels like another world, runners would return home from a training run and carefully record the details in a notebook or diary. Distance, time, weather conditions and perhaps a few thoughts about how the run felt would all be written down by hand. Today, technology does most of that work for us. A smartwatch or running app can record every step, every heartbeat and every mile without us lifting a finger. But does recording all this information actually make us better runners? Or can it sometimes create unnecessary pressure and take the enjoyment out of running? Like most things in the sport, the answer depends on how you use the information. For runners with specific goals, keeping a running log remains one of the most valuable tools available. The difference is that we now have far more ways of doing it. Why Record Your Runs? If your only goal is to get outside, stay active and enjoy yourself, then detailed record keeping may not be essential. Simply completing your runs and maintaining a healthy routine might be enough. However, if you're training for a 10K, half marathon, marathon or any other specific target, recording your training becomes much more important. A running log provides a clear picture of what you've done, where you're improving and where adjustments may be needed. Without some form of record, it becomes difficult to measure progress accurately or identify patterns that could affect performance. The simple truth is that if you don't know where you've been, it's much harder to know where you're going. Monitoring Progress Over Time One of the biggest benefits of maintaining a running log is being able to see progress over weeks, months and even years. Running improvements often happen gradually and can be difficult to notice from one session to the next. Looking back at your records can reveal just how far you've come. You might discover that the pace which once felt challenging is now comfortable, or that you're running significantly further each week than you were a few months ago. These small improvements are often easy to overlook in day-to-day training but become obvious when viewed over a longer period. Progression is one of the key principles of training and a running log provides the evidence that progression is taking place. Staying On Track With Your Training Plan Every training plan is made up of smaller goals. The marathon at the end of the programme may be your primary objective, but getting there requires hundreds of smaller steps along the way. Recording your runs allows you to compare what you've completed against what was planned. Are you consistently hitting your weekly mileage targets? Are your long runs increasing as expected? Are you completing the key sessions that will prepare you for race day? A running log provides accountability and helps prevent important sessions from slipping through the cracks. Making Smarter Training Decisions Training plans should never be completely rigid. Every runner responds differently to training and there are times when adjustments need to be made. A detailed running log can help identify problems before they become serious. Perhaps you're consistently struggling to recover after long runs. Maybe a particular session leaves you exhausted every week or your pace has plateaued despite increasing mileage. Without accurate records, these patterns can be difficult to spot. The more information you have, the easier it becomes to make informed decisions about your training. Sometimes the answer is to push harder. Sometimes it's to rest more. A running log can help you identify which approach is needed. Motivation When You Need It Most Every runner experiences periods where motivation is difficult to find. Bad weather, busy schedules and race setbacks can all make training feel harder than usual. Looking back through weeks or months of completed training sessions can provide a significant confidence boost. Seeing evidence of your consistency and commitment often reminds you why you started in the first place. Many runners are surprised by how motivating it can be to see a long streak of completed runs or a steadily increasing weekly mileage total. Progress creates momentum and momentum helps maintain motivation. Resting heart rate is a key metric to record What Should You Record? The good news is that you don't need to record every possible metric. The most useful running logs focus on a few key areas: Distance And Duration These remain the foundations of most training plans. Whether you're tracking miles or kilometres, recording how far you run and how long it takes provides the basis for measuring progress. Over time, trends become visible and you can quickly identify whether your training volume is increasing, decreasing or remaining consistent. How The Run Felt This is one of the most valuable pieces of information many runners overlook. A GPS watch can tell you how fast you ran, but it cannot tell you how difficult the run felt. Adding a few notes after each session can provide valuable context. Were your legs tired? Did you feel strong? Was the weather unusually hot? Were you carrying extra stress from work? Many runners use a Rate of Perceived Exertion (RPE) score, usually on a scale of one to ten, to measure effort. This simple number can reveal a great deal about how your body is responding to training. Resting Heart Rate Modern smartwatches and fitness trackers make monitoring resting heart rate easier than ever. While it shouldn't be viewed in isolation, it can provide useful insights into recovery and overall fitness. A lower resting heart rate often reflects improved cardiovascular fitness, while an unexpected increase may indicate fatigue, illness, stress or inadequate recovery. Monitoring these trends can help prevent overtraining and encourage better recovery habits. Sleep Quality Recovery is just as important as training and sleep plays a crucial role in that process. Many modern wearables automatically track sleep duration and quality, making it easy to monitor. If performance begins to decline, poor sleep is often one of the first places worth investigating. Consistently recording sleep can help reveal relationships between recovery, energy levels and running performance. Running Shoe Mileage Running shoes don't last forever. Most runners know this, but many are surprised by how difficult it can be to remember exactly how many miles they've covered in a particular pair. Some running apps now include shoe tracking features, allowing you to assign individual runs to specific shoes. This makes it much easier to know when a pair may be approaching the end of its useful life and helps avoid training in worn-out footwear. Digital Or Traditional? Running Apps Apps such as Strava, Runkeeper, Garmin Connect and Nike Run Club automatically capture most of the information runners need. Distance, pace, elevation, heart rate and route maps are all recorded instantly and can be reviewed whenever required. Many apps also allow users to add notes, track shoes and monitor long-term progress. For convenience, it's difficult to beat an app-based approach. Digital Training Logs Some runners prefer a dedicated training spreadsheet or digital journal. This allows greater flexibility and can make it easier to analyse trends over longer periods. Spreadsheets can be particularly useful for marathon training, where runners may want to compare planned sessions against actual performance throughout an entire training cycle. Traditional Running Diaries Despite all the technology available, some runners still enjoy using a traditional notebook. Writing down thoughts after a run creates a stronger personal connection with the training process. A diary often captures emotions, challenges and achievements in a way that numbers alone cannot. Looking back through years of handwritten notes can provide a fascinating insight into your running journey. While it requires more effort than an app, that effort can be really worthwhile. Don't Become A Slave To The Data Modern running technology provides an incredible amount of information, but it's important not to become obsessed with every metric. Data should support your running, not control it. Some days the watch will tell you that you're running slower than usual, even though the session feels great. Other days your heart rate may be slightly higher than expected despite feeling fresh. Numbers are useful, but they don't always tell the whole story. The best running logs combine objective data with subjective feedback. They capture both what happened and how it felt. The Value Of Looking Back Whether you use the latest running app, a spreadsheet or an old-fashioned notebook, keeping a running log remains one of the simplest ways to become a better runner. Training records help you measure progress, identify problems, improve consistency and stay motivated. More importantly, they create a history of your running journey. Years from now, you'll be able to look back and see exactly how far you've come and sometimes that's every bit as rewarding as achieving the goal itself.

Buying a pair of running shoes should be simple. Unfortunately, once you start researching different models, you're quickly faced with terms such as pronation, gait analysis, heel drop, midsoles, stability shoes and neutral shoes. For new runners, it can feel overwhelming, while even experienced runners sometimes struggle to keep up with the latest terminology and technology. The reality is that understanding a few key concepts can make choosing the right running shoe much easier. You don't need a degree in biomechanics and you certainly don't need to understand every piece of marketing jargon. What you do need is a basic understanding of how your feet move, the different types of shoes available and the features that might matter to you. Here's a guide to some of the most common running shoe terms and what they actually mean. Understanding Pronation One of the first terms you'll encounter when buying running shoes is pronation. Pronation describes the natural movement of your foot as it rolls inward after making contact with the ground. This movement helps absorb impact and distribute forces through your foot and lower leg during running. Most runners fall into one of three broad categories. Neutral runners experience a normal amount of inward movement and generally distribute impact evenly through the foot. Overpronators experience excessive inward rolling, placing additional stress on the inside of the foot and ankle. Underpronators, sometimes referred to as supinators, roll less than normal and tend to place more pressure on the outside edge of the foot. It's important to remember that pronation is not necessarily a problem. Many runners have slight variations in foot movement and never experience any issues. However, understanding how your feet move can help guide your shoe selection. What Is Gait Analysis? Gait analysis refers to the assessment of how your body moves when walking or running. In clinical settings, gait analysis can involve sophisticated equipment, motion capture technology and detailed biomechanical assessment. However, most runners encounter gait analysis in running stores, where staff observe them walking or running for a short period, often on a treadmill. While these in-store assessments can provide useful information, they should not be viewed as definitive medical evaluations. They are simply one tool that can help narrow down suitable shoe options. Experienced running shop staff will often combine what they observe with discussions about your running history, injury record and current footwear to make recommendations. The best advice remains surprisingly simple. Visit a specialist running shop, try several pairs on and see what feels comfortable. Modern research increasingly suggests that comfort is one of the best indicators that a shoe is suitable for you. Read more here. Neutral Shoes And Stability Shoes Once you've identified your likely running style, you'll encounter the terms neutral and stability. These are the two main categories of running shoes. Neutral shoes are designed for runners whose feet move naturally through the gait cycle. They focus on cushioning, comfort and flexibility without incorporating corrective features. They are also suitable for many runners who slightly underpronate. Today, the vast majority of running shoes sold fall into the neutral category and many runners find them perfectly adequate. Stability shoes are designed to provide additional support for runners who overpronate. They use various technologies to encourage a more controlled foot movement and can help some runners feel more stable during their stride. Different manufacturers achieve this in different ways, with some using guide rails, firmer foams or wider platforms to create additional support. The distinction between neutral and stability shoes remains important, although modern stability shoes are often far less intrusive than they were a decade ago. Road Shoes, Trail Shoes And Racing Shoes Not all running shoes are designed for the same terrain. Road running shoes are intended for pavements, roads and other hard surfaces. They prioritise cushioning, comfort and efficient forward movement. Trail running shoes are designed for off-road environments. They feature more aggressive outsoles with deeper lugs to provide grip on mud, loose gravel and uneven ground. They often include additional protection around the toe box and sidewalls and some models incorporate waterproof membranes for wet conditions. Racing shoes represent a third category. Modern racing shoes are typically lightweight and highly responsive, often incorporating advanced foams and carbon plates designed to improve running efficiency. While they can help runners perform at their best on race day, they are generally not intended for every training run. Many runners eventually own shoes from more than one category, selecting different pairs depending on where and how they are running. Trails shoes look a bit different now! The Main Parts Of A Running Shoe Although modern running shoes contain a lot of technology, they are still built around two main components: the upper and the sole. The upper is the fabric section that wraps around the foot. It includes the toe box, where your toes sit, the tongue beneath the laces, the heel collar around the ankle and the heel counter at the rear of the shoe. Modern uppers are usually constructed from lightweight engineered mesh materials designed to balance breathability, comfort and support. The sole is divided into two sections. The midsole sits directly beneath your foot and provides cushioning and support. This is where most of a shoe's technology is located, including the specialised foams used by different brands. The outsole is the rubber layer that comes into contact with the ground. It provides grip, durability and protection for the softer midsole foam beneath. When runners talk about how soft, responsive or supportive a shoe feels, they are usually referring to the characteristics of the midsole. What Is Heel Drop? Heel drop, often referred to simply as drop, is one of the most misunderstood shoe specifications. It refers to the difference in height between the heel and the forefoot. Traditional running shoes often have a drop of around 10mm to 12mm, meaning the heel sits higher than the front of the shoe. Lower-drop shoes reduce this difference, while zero-drop shoes place the heel and forefoot at the same height. A higher drop can encourage a more heel-first landing pattern, while lower-drop shoes often promote a midfoot or forefoot strike. Neither approach is automatically better than the other. The important thing is to recognise that changing drop significantly can place different stresses on the body, particularly the calves and Achilles tendon. If you're considering moving to a much lower drop shoe, it is wise to make the transition gradually rather than switching overnight. Cushioning And Running Shoe Technology Modern running shoe brands invest enormous resources in developing cushioning systems and proprietary foam technologies. While the names vary from brand to brand, the goal is generally the same: to improve comfort, absorb impact and provide a more efficient running experience. Today's shoes are often lighter, softer and more responsive than ever before. However, the most important factor is still how the shoe feels when you run in it. A highly rated shoe that feels uncomfortable on your feet is unlikely to be the right choice, regardless of how impressive the technology sounds. Comfort, fit and suitability for your running style remain far more important than any marketing slogan printed on the side of the shoe. Choosing The Right Running Shoe Running shoes are arguably the most important piece of equipment you'll ever buy as a runner. The right pair can make training more enjoyable, improve comfort and help reduce the risk of injury. The wrong pair can quickly turn running into an unpleasant experience. If you're new to running, visiting a specialist running shop is often the best place to start. Take your time, ask questions and try on several different models. Don't be pressured into making a quick decision and don't be afraid to leave and come back another day if you're unsure. The more you understand about running shoe terminology, the easier it becomes to cut through the marketing language and focus on what really matters. At the end of the day, the best running shoe is usually the one that feels comfortable, supports your running goals and makes you want to get out and run.

Most runners hav heard of the runner's high, but not everyone has experienced it. Some describe it as a feeling of euphoria during a run, while others talk about a sense of calm, confidence or mental clarity that stays with them long after they've stopped. For decades, runners and scientists alike have tried to understand exactly what causes this phenomenon and why some people seem to experience it more often than others. Is it simply a myth created by enthusiastic runners, or is there genuine science behind it? In this post, we'll explore what the runner's high really is, what current research tells us about why it happens and whether there are ways to increase your chances of experiencing it for yourself. What Is The Runner's High? The experience is different for everyone. Some runners feel it during a long run, others only after they have finished, and some may never experience it at all. There is no set distance, pace or duration required. It can arrive twenty minutes into an easy run, near the end of a hard training session or after crossing a finish line. What most runners have in common is the feeling that, for a short period of time, the physical effort of running is replaced by a sense of positivity and accomplishment. Is The Runner's High Real? The simple answer is yes, although scientists are still trying to fully understand why it happens. For many years the runner's high was attributed entirely to endorphins, often referred to as the body's natural feel-good chemicals. Endorphins are released during exercise and help reduce pain and discomfort, leading researchers to believe they were responsible for the feelings of euphoria runners sometimes experience. More recent research, however, suggests the picture is far more complicated. While endorphins are certainly involved in the body's response to exercise, they are unlikely to be solely responsible for the runner's high because they struggle to cross the blood-brain barrier. Instead, scientists now believe that naturally occurring chemicals called endocannabinoids may play a much bigger role. These substances are produced by the body during sustained exercise and can enter the brain far more easily than endorphins. One in particular, called anandamide, has been linked to feelings of happiness, relaxation and reduced anxiety. This has led many researchers to conclude that endocannabinoids are likely to be one of the key drivers behind the runner's high. The Mental Benefits Of Running The runner's high should not be confused with the many other mental health benefits associated with running. Even runners who never experience a true runner's high often report feeling better after a run. Running provides an opportunity to switch off from the pressures of everyday life, clear your mind and focus on a single task. For many people it acts as a form of moving meditation, allowing worries and stresses to fade into the background. Spending time outdoors can also have a positive effect on mood. Whether it's running through a local park, along a river path or across open countryside, being surrounded by nature can help create a sense of calm that is often difficult to find in our busy lives. This improvement in mood is not necessarily the runner's high itself, but it is one of the reasons so many people continue to run year after year. Does Race Day Make It More Likely? Many runners will tell you that their most memorable runner's high came during a race. The excitement of a big event, the support from spectators and the energy generated by thousands of fellow runners can create an atmosphere unlike anything experienced during normal training. Whether this actually increases the release of the chemicals responsible for the runner's high remains unclear, but there is little doubt that achieving a goal you've worked towards for months can create a powerful emotional response. Crossing the finish line of your first marathon or setting a new personal best often produces feelings that are difficult to replicate elsewhere. Some of that may be due to the runner's high, while some of it is undoubtedly the satisfaction of achieving something meaningful. Is the runner's high more pronounced during the excitement of race day? Does Everyone Experience It? Unfortunately, no. While some runners experience the runner's high regularly, others may train for years without ever feeling it. Research suggests that the sensation is far less common than many people assume and that a significant proportion of runners never experience the classic feelings of euphoria that are often described. That doesn't mean those runners are missing out on the benefits of running. Improved fitness, better mental health, increased confidence and reduced stress can all occur regardless of whether you ever experience a runner's high. Running still delivers a huge range of rewards, even if euphoria isn't one of them. Can You Increase Your Chances Of Experiencing It? Although there is no guaranteed way to trigger a runner's high, there are several factors that appear to make it more likely. Consistency is one of the most important. Experienced runners often report the sensation more frequently than beginners, suggesting that regular training may help the body become more efficient at producing the chemicals associated with the feeling. Longer runs can also increase the likelihood. The runner's high is rarely reported during very short workouts and tends to occur more often during sustained periods of aerobic exercise. As your endurance improves and your training runs become longer, you may find yourself more likely to experience it. Music can also play a role. Listening to upbeat music while running can elevate mood, increase motivation and help distract from fatigue. Many runners find that the right playlist helps them settle into a rhythm and enhances the positive feelings associated with exercise. Most importantly, try not to chase the runner's high. Ironically, runners who focus solely on achieving it often become disappointed. It tends to arrive unexpectedly, when you're relaxed, comfortable and simply enjoying the run. Keep Running Whether you've experienced the runner's high dozens of times or never at all, the benefits of running extend far beyond a brief moment of euphoria. Running improves physical fitness, supports mental wellbeing and provides a valuable escape from the demands of everyday life. Most runners finish a session feeling better than when they started, and that alone is reason enough to keep lacing up your shoes. If the runner's high happens along the way, consider it an added bonus. If it doesn't, you're still gaining all the other rewards that make running one of the most popular and accessible forms of exercise in the world.

When Fi Collins, a charity fundraising director, lined up for her first training run in Australia, she couldn't make it to the one kilometre mark without stopping. Fast forward a few years, and she's crossing the finish line of a gruelling 100km team ultra marathon in southern England. Speaking on the Sapphire Running Zone podcast with host Tim Rogers, Fi shared her remarkable running journey, her passion for trail running, and how fundraising continues to give her extra motivation when the miles get tough. HAVE A LISTEN TO THE PODCAST HERE An Unlikely Start Despite being a competitive hockey and netball player growing up, Fi never considered herself a runner.Everything changed when she and her husband moved to Australia during his RAF posting. Following the devastating news that her mother-in-law had been diagnosed with breast cancer, they decided to do something meaningful from the other side of the world. They signed up for the Gold Coast Marathon in support of Cancer Research UK. The challenge was enormous. "I remember trying to get to the one-kilometre point of that first run and I just couldn't keep running." Like many new runners, Fi discovered that endurance running required a completely different mindset from team sports. Learning to pace herself, gradually build fitness, and embrace the process transformed what began as a fundraising challenge into a lifelong passion. Discovering the Joy of Trail Running Although Fi initially swore she would never run another marathon, the running bug had already taken hold. Years later, while working for youth charity The Jon Egging Trust, conversations among colleagues led to an ambitious challenge: Trailwalker, a 100km team event along the South Downs Way. The team of four women trained together for six months, tackling long-distance routes across the UK before taking on the event itself. What followed was one of the most memorable experiences of Fi's running life. While many younger and seemingly stronger teams raced ahead early on, Fi's team maintained a steady, disciplined pace. As the hours passed, they found themselves overtaking teams that had started too fast and were struggling to finish together.Unofficially, they were told they were the first all-female team to cross the finish line. The experience cemented Fi's love of trail and ultra-distance running. The Power of Running Together One theme emerged repeatedly throughout the conversation: the importance of running companions. During her recent Cotswolds ultra, Fi faced a particularly difficult patch after 34km when a brutal climb left her struggling physically and mentally. Fortunately, she wasn't alone. "I was running with an amazing running buddy who I've done a lot of training and events with. She carried me to the end in one piece when the wheels fell off." For Fi, running isn't just about personal achievement. It's about shared experiences, mutual support, and building lasting friendships through training and racing together. Whether through Strava, training groups, or event partnerships, she believes having supportive running friends can make all the difference. Fi and her team at Trailwalker 2024 A Career Supporting Athletes Beyond Sport Outside of running, Fi is Director of Fundraising at the Switch the Play Foundation, a charity dedicated to helping elite athletes transition into life after professional sport. Many athletes experience abrupt career endings due to injury, deselection, or contract non-renewal. Unlike other professions that offer structured transition support, athletes are often left to navigate the next chapter alone. Switch the Play Foundation provides: Mental health and wellbeing support Career mentoring and coaching Learning and development opportunities Employment pathways with corporate partners For Fi, storytelling sits at the heart of successful fundraising, helping supporters understand exactly how their donations create meaningful impact. Fundraising Lessons from the Road Having fundraised for numerous events herself, Fi shared practical advice for anyone looking to raise money through running. Her biggest tip? Tell your story. People don't simply donate because you're running a race. They donate because they connect with the reason behind it. She also encouraged fundraisers not to be afraid of reminding people about their challenge. A single social media post is rarely enough. Sharing training updates, setbacks, milestones, and race preparation helps supporters feel part of the journey. Fundraising can even provide crucial motivation when training gets tough. "Knowing that you've got that responsibility, not just to yourself, but to all the people who've donated to your cause, really helps to motivate you." If you'd like to join Fi and run for Switch The Play Foundation you can find out more here Fi's Top Ultra Marathon Running Tips As someone who has progressed from struggling through her first kilometre to completing ultra marathons, Fi's advice is refreshingly practical: 1. Find Great Running Buddies Supportive friends can keep you motivated, accountable, and enjoying the process. 2. It's Okay to Walk Particularly on trails and hills, walking is often part of the strategy, not a sign of failure. 3. Embrace Variety Explore new routes, trails, hills, and landscapes rather than repeating the same run every day. 4. Don't Overcomplicate Ultra Training You don't need to run ultra distances every weekend. Consistent training, combined with cross-training activities such as cycling, netball, or strength work, can be highly effective. 5. Focus on Enjoyment The most successful runners aren't always the fastest. They're often the ones who keep showing up because they genuinely enjoy the experience. Final Thoughts Fi Collins' story is a reminder that extraordinary achievements often begin with very ordinary first steps. From struggling to run a single kilometre to completing marathons, 100km challenges, and ultra-distance trail races, her journey demonstrates the power of consistency, community, and purpose. Whether you're training for your first 5K or considering your first ultra, Fi's message is simple: pace yourself, enjoy the journey, and don't be afraid to ask others to come along for the ride. HAVE A LISTEN TO THE PODCAST HERE

Many runners know the importance of preparing properly before a run, but many still head straight out of the door without warming up. While it can be tempting to save a few minutes and get moving immediately, taking the time to perform dynamic stretches before a run can make a significant difference to both performance and injury prevention. Unlike static stretches, which involve holding a position for a period of time and are best saved for after a run, dynamic stretches use controlled movements to prepare your muscles and joints for exercise. They gradually increase your heart rate, improve mobility and help your body transition from rest to running. Whether you're heading out for an easy training run, a speed session or race day, dynamic stretching should be an essential part of your pre-run routine. Why Dynamic Stretching Matters Before A Run When you first start running, your muscles, tendons and joints are not fully prepared for the demands you are about to place on them. Dynamic stretching helps increase blood flow to the working muscles and gently raises your body temperature before exercise begins. These movements also improve your range of motion and activate the key muscle groups used during running. This means your body is better prepared to move efficiently from the very first stride. A proper dynamic warm-up can help you feel looser, more responsive and ready to perform at your best. Can Dynamic Stretching Help Prevent Injuries? While no warm-up can completely eliminate the risk of injury, dynamic stretching can help reduce it. Many running injuries occur when muscles and joints are suddenly asked to work hard without being properly prepared. Dynamic stretches gradually introduce movement patterns that mimic running, helping your body adjust before the intensity increases. Activating the calves, hamstrings, glutes, hip flexors and quadriceps before a run can improve movement quality and reduce unnecessary strain on muscles and tendons. This is particularly important before faster sessions, races and longer runs. Why Dynamic Stretching Can Improve Running Performance Dynamic stretching isn't just about injury prevention. It can also help you run better. By activating the muscles you'll use during your run, dynamic stretches help improve coordination and running mechanics. Many runners find they feel smoother and more comfortable during the opening miles when they've completed a proper warm-up. Because dynamic stretching increases blood flow and prepares the nervous system for exercise, it can also help you react more quickly and maintain better running form throughout your session. Dynamic squats help prepare the major running muscles for exercise and are a great addition to any pre-run warm-up routine. 7 Dynamic Stretches Every Runner Should Try A good dynamic warm-up doesn't need to take long. Five to ten minutes is often enough to prepare your body for running. Squats Stand with your feet approximately shoulder-width apart and your toes pointing slightly outwards. Keep your chest up, your back straight and your eyes looking forward throughout the movement. Slowly bend your knees and push your hips backwards as if you're sitting down into a chair. Lower yourself until your thighs are roughly parallel with the ground, or as far as feels comfortable while keeping your heels flat on the floor. Pause briefly at the bottom of the movement before driving through your heels to return to the starting position. Repeat in a controlled manner for 10 to 15 repetitions as part of your pre-run warm-up. Leg Swings Stand beside a wall or fence for support and swing one leg forwards and backwards in a controlled motion. Repeat before switching sides. Leg swings help loosen the hamstrings, hip flexors and glutes while improving mobility around the hips. Walking Lunges Take a step forward into a lunge before bringing the back leg through and repeating on the opposite side. Walking lunges activate the glutes, quadriceps and hamstrings while also helping improve balance and coordination. Reverse Lunge Stand tall and take a controlled step backwards with one leg. Lower your body until both knees are bent, then push back up to the starting position and repeat on the other side. Reverse lunges help activate the glutes, quadriceps and hamstrings while also improving balance and hip mobility. They closely mimic the movement patterns used during running, making them an excellent addition to any pre-run warm-up routine. This is a stronger exercise for runners than a standard walking lunge because it places slightly less stress on the knees while still providing excellent muscle activation before a run. High Knees Jog on the spot while lifting your knees towards waist height. High knees increase your heart rate, activate the hip flexors and encourage good running mechanics before you start your session. Butt Kicks Jog gently while bringing your heels up towards your glutes. This movement helps warm up the hamstrings and quadriceps while preparing your legs for the running motion. Hip Circles Stand on one leg and slowly rotate the opposite knee in a circular motion before changing direction and switching sides. Hip circles improve mobility around the hip joint and can help reduce feelings of stiffness before a run. Make Dynamic Stretching Part Of Your Running Routine One of the simplest ways to improve your running experience is to arrive at the start of every run properly prepared. Dynamic stretching takes only a few minutes but can help improve mobility, activate important muscles and reduce the risk of picking up an avoidable injury. Many runners focus heavily on the training itself while overlooking the importance of preparation. However, the quality of your warm-up can often influence the quality of your run. By making dynamic stretching a regular part of your routine, you'll give your body the best possible chance of performing well, staying healthy and enjoying every mile ahead.

Running through the winter months doesn't have to be something you simply endure. With the right cold weather running gear, you can stay warm, comfortable and motivated whatever the weather throws at you. Many runners actually prefer winter running because the cooler temperatures make longer runs much more enjoyable than battling the heat of summer. The secret is dressing correctly, and once you've mastered that you'll look forward to those crisp winter mornings. There isn't one perfect outfit that works for everyone because we all react differently to the cold. Some runners are happy in shorts for most of the winter, while others reach for tights as soon as the temperature starts to fall. The important thing is learning what works for you rather than copying everyone else. Be Prepared Preparation is the key to enjoying winter running. A few minutes spent choosing the right clothing before you head out can make the difference between a comfortable run and one that feels miserable from start to finish. If you're training for a race through the winter months, getting your clothing right will also help you stay consistent with your training instead of looking for excuses to stay indoors. One of the best pieces of advice for cold weather running is to start your run feeling slightly chilly. Your body temperature will rise quickly once you begin running, so if you already feel warm before you leave the house you're probably wearing too much. Overheating halfway through a run is far less enjoyable than spending the first five minutes feeling a little cool. The aim is to keep your core warm, protect your muscles and stop your hands, feet and head from getting cold. Once you've achieved that balance, winter running becomes much more enjoyable. Use The Layering System The biggest mistake runners make during winter is putting on one thick jacket and hoping for the best. The most effective approach is to wear several lighter layers instead. These layers trap warm air between them, creating insulation while still allowing you to remove clothing if you become too warm during your run. Layering also allows you to adapt to changing conditions. You may leave home on a cold, dry morning only to find yourself running into wind or rain later in the run. Having multiple layers gives you much more flexibility than relying on one heavy garment. Start With A Base Layer The base layer sits directly against your skin and is one of the most important pieces of clothing you'll wear. Its main job isn't to keep you warm but to move sweat away from your body. Technical fabrics that wick moisture are ideal because they help keep your skin dry throughout the run. Avoid cotton wherever possible. Cotton absorbs moisture rather than moving it away from your skin, leaving you cold and uncomfortable once it becomes damp. In milder weather, your normal running top may already be acting as your base layer, so you may not need to buy anything extra. A perfect base layer garment Add A Mid Layer Your mid layer provides insulation by helping your body retain heat while still allowing moisture to escape. Depending on the conditions, this could be a lightweight long-sleeved running top, a thermal layer or a thin fleece designed specifically for running. Exactly what you choose will depend on both the temperature and your own tolerance to the cold. Some runners only need a lightweight mid layer throughout winter, while others prefer something a little warmer once temperatures approach freezing. Finish With An Outer Layer The outer layer is there to protect you from the wind and rain. Ideally it should be waterproof while remaining breathable so sweat can escape instead of building up inside your jacket. Modern running jackets are remarkably lightweight and provide excellent protection without making you feel bulky. If you regularly run in snow or extremely cold conditions, you may need a more insulated jacket. For most runners, however, a lightweight waterproof shell combined with the correct base and mid layers will be more than enough. Keep Your Legs Warm Many runners are perfectly happy wearing shorts throughout the winter, but if you're someone who feels the cold it's well worth investing in a pair of running tights. Keeping your leg muscles warm can make those first few miles much more comfortable and may help reduce the risk of picking up minor muscle strains when temperatures are particularly low. Compression tights are another excellent option because they combine warmth with gentle muscle support. If tights aren't for you, longer running socks or compression calf sleeves can still help keep your lower legs warm without changing your preferred running outfit too much. Protect Your Extremities Your hands, head and feet lose heat much more quickly than your core, so giving them a little extra protection can transform your winter running experience. Fortunately, a few well-chosen accessories don't cost a fortune and can last for many winters. Wear The Right Gloves A good pair of running gloves is one of the best investments you can make for winter running. Look for gloves that are breathable so your hands don't become sweaty, and if you regularly use your phone during a run, touchscreen-compatible fingertips are a feature worth having. Many runners eventually build up a small collection of gloves for different temperatures. A lightweight pair may be perfect for autumn mornings, while thicker insulated gloves become invaluable once winter really arrives. Keep Your Head Warm A running beanie is ideal for freezing conditions because it helps retain body heat while protecting your ears from cold winds. If you tend to warm up quickly, a running cap or thermal headband may be a better choice as they allow more heat to escape while still providing protection where you need it most. The right choice comes down to personal preference. Try a few different options and you'll soon discover what feels most comfortable. Don't Forget Your Neck A neck warmer is one of the most versatile pieces of winter running kit you can own. It keeps cold air away from your neck and can quickly be pulled over your mouth and nose when you're running into an icy wind. It's lightweight, inexpensive and takes up almost no room in your running wardrobe. Choose the right gloves. These have touch screen-compatible fingertips. Choose The Right Running Socks Keeping your feet warm isn't enough if they're also wet. Good quality running socks should provide insulation while moving moisture away from your skin, helping to reduce the risk of blisters as well as keeping your feet comfortable. Merino wool socks are a popular choice because they naturally regulate temperature and continue to insulate even when damp. Compression socks are another excellent option, providing additional support alongside warmth during longer winter runs. Should You Buy Winter Running Shoes? For most runners, their usual running shoes will cope perfectly well with winter conditions. However, if you regularly run in snow, ice or persistent rain, it may be worth investing in footwear that's specifically designed for colder weather. Winter running shoes often feature waterproof uppers, extra insulation and more aggressive outsoles to provide better grip on slippery surfaces. It's also worth checking whether a shoe is genuinely waterproof or simply water-resistant, as there is a significant difference between the two when you're running through wet conditions. Stay Safe And Be Seen One of the biggest challenges of winter running is reduced daylight. Whether you're running early in the morning or after work, there's a good chance you'll be sharing the roads with drivers who have limited visibility. Many running jackets, tights and shoes now include reflective detailing, but it's worth checking that you're visible from every direction. Reflective vests, gloves, hats and armbands might not be the most fashionable items in your wardrobe, but they could be the most important. Don't Overdo It Every runner eventually finds the clothing combination that works for them, but it often takes a little trial and error. Don't be afraid to make adjustments after a few runs if you consistently find yourself getting too hot or too cold. The most important thing to remember is that you'll warm up once you start moving. Begin your run feeling slightly cool rather than completely comfortable and your body will soon reach the perfect temperature. Enjoy Running All Winter Long With The Right Cold Weather Gear Winter running doesn't have to be something you simply get through until spring arrives. With the right clothing, sensible layering and a little preparation, the colder months can become some of the most enjoyable of the entire running year. Take the time to build a winter running wardrobe that suits both your local climate and your own preferences. Once you've found the right combination of clothing, you'll discover that cold weather is no reason to miss a run.