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Running the London Marathon? Need a place to stay? Every April around 50,000 runners head to the Capital to take part in one of the biggest running events on the planet. Many of them live in London and the south east, so finding somewhere to stay isn't an issue, but for thousands of others, it is a major consideration. There is a runner from every postcode in the UK in this marathon and the majority need somewhere to stay. Where's best, the start, the finish, or whatever you can get? When to book? The sooner the better. With the race in April and most runners having been notified of an entry by late summer the year before, bookings will be made many months beforehand. The longer you leave it, the smaller the choice and the higher the price. Many runners don't book until the new year, as they aren't 100% committed, for a number of reasons, but come January there will be many more bookings and prices will rise further. There will of course always be cancellations, as runners drop out. How many room are there in London? There are approximately 140,000 hotels rooms in London across 1500 hotels and nearly 100,000 Airbnb listings, so there is plenty of space. However many of the hotels are chains, there are nearly 50 of them, like Hilton Hotels & Resorts, Park Plaza Hotels & Resorts, and Holiday Inn Hotels & Resorts. Most are 4 star hotels and most are in Westminster and the City of London. This means they will be expensive, but the two 'budget brands', Premier Inn and Travelodge, also have plenty of supply. If you look at Airbnb, there is a huge variety from studio flats to luxury townhouses. How long should you stay? This obviously depends on many factors, such as how much time off you have and how far you're travelling. Remember that you must head to the Expo to collect your race number and if you're not there by the close of the Expo on Saturday you won't be able to run, no exceptions. Saturday at the Expo is also incredibly busy, but that day might be your only option. Many runners travelling from within the UK will travel on Saturday morning, get to the Expo, then their hotel to check in. After the race they will then head home. That's the one night option, but that is manic and doesn't always give you the best experience. Staying Friday night as well makes it a bit more relaxing, but remember if you do travel back by train after the race you must book your trip. You have to experience the trains on Sunday evening after the race to really appreciate the chaos. They are always busy then but with thousands of medal jangling runners added to the melee, there will be standing room only on most trains. If you're travelling from overseas chances are you'll want to stay quite a few days. Before or after? If you walk around London for a few days beforehand this could tire out your legs, but on the flip side, you might not be able too walk far if you save the exploring until after the race! Where should you stay? The age old question; do you stay at the start, or close to the finish? It's a relatively late start as major marathons go, so you'll have plenty of time to get there before the gun goes off if you stay in central London. If you target getting there by 9am this still gives you lots of time, especially as the trains and the Docklands Light Railway are so good on race morning. However if you do decide to stay close to Greenwich you could have a leisurely breakfast and a relaxed ten minute stroll to the start, which is the perfect way to begin your day. The downside is you'll have to find your way back here afterwards and London will be exceptionally busy... Covent Garden is the perfect place to stay, but won't be cheap The finish is really well organised, but it will be incredibly busy with queues at the tube stations and you'll be very tired, so if you do decide to stay close to The Mall, you will want to be reasonably close. A mile or so is great, as the walk back will be the perfect cooldown. Nothing is straightforward though. The closer you are to the finish, chances are the more you'll be paying. In this instance though it might be worth it. If you look at one of the hotel options 20 or so miles from central London, they are often much cheaper and may include a coach to the start. The Holiday Inn chain has done this in the past. I've stayed at the start, close to the finish and miles from the finish (meaning public transport was needed) and the middle option was definitely the best every time. How do you choose? It is so much easier to find somewhere to stay these days. While not all hotel chains are on the main booking sites, plenty are. Hotels.com , trivago.com , booking.com are all obvious choices, along with airbnb.com and vrbo.com for self-catering options. Premier Inn and Travelodge need to be booked direct on their sites, but each site includes all their London hotels so it won't take you long to check them out. How much? Nothing will be cheap. A Premier Inn will likely cost around £200 and one of the 4 star options will be nearer £300 and potentially much more. Whatever they normally cost is irrelevant to what you'll pay on race weekend. When you have a major event like this in town, prices will always be more expensive. If you have friends in London, maybe call in a favour? Spend a bit of time finding the right place to stay. While it isn't the main part of your weekend, get it wrong and it will take the edge off the whole experience.

The Sydney Marathon is now one of the World Marathon Majors Unless you're living in Australia, Sydney is a very long way away. Even if you're on the other coast it's still a five hour flight. So a trip to the Sydney Marathon is likely to be a once in a lifetime experience. Australia is a stunning place to visit and Sydney is arguably the best of all its cities for natural attractions. It's now one of the World Marathon Majors so it's an essential if you want to complete the series. Sydney Located on Australia's east coast, Sydney is the country's most populated city, with 658 suburbs, home to over 5 million people. It is capital of the state of New South Wales and often known as the Harbour City. It's the traditional home of the Gadigal people of the Eora Aboriginal Nation. Its most famous landmarks are the Sydney Opera House where the Marathon finishes, with its distinctive white "sails," and the Sydney Harbour Bridge, that runners cross, and they are amongst the most photographed attractions anywhere in the world. The Harbour is a constant flurry of activity from the famous ferries that criss cross daily, to thousands of leisure craft and the multiple cruise ships that call the city home in the summer. There is so much to see in Sydney, that you'll need to give yourself plenty of time. There's world famous Taronga Zoo overlooking the harbour and nearby Luna Park amusement park. You can climb the Harbour Bridge and once you've done that The Rocks is a must see destination close by. The Australian Museum, near the start of the race, in Hyde Park is also well worth a visit. Darling Harbour entertainment complex needs at least a day and includes the Sea Life aquarium and much more. There are many restaurants there and throughout the city where you can spend way too much time! Across the Harbour by ferry is beautiful Manly, the start of the city's Northern Beaches. Head a few kilometres north to Palm Beach, home of the famous TV show 'Home & Away'. The city's other famous suburb, Bondi, is where you'll finish the race so save plenty of time for that and the other Eastern Suburbs hot spots. History of the Sydney Marathon The Marathon is the last remaining legacy event from the 2000 Sydney Olympics. The first event was in April of that year. following the same course as the Olympic marathon and there were 5000 entrants. The global athletics body awarded the event a Silver label in 2014, a Gold label in 2015 and a Platinum label in 2022. It is now one of three candidate events to be the next World Marathon Major in 2025. it became the biggest marathon in Australia in 2023, with a field of 17,000 more than double the previous best, in Melbourne. Race Organiser Operated by Pont3 Events, on behalf of Athletics Australia. When? The race is held annually in September Distances Marathon (half marathon, wheelchair marathon,10km bridge run and a family fun run to be confirmed). Is there an Expo? The Sydney Marathon Running Show is held from Thursday to Saturday and has 75 exhibitors, event partners and charities, displaying the newest trends in health and fitness. All participants must pick up their race bib during the show. How many runners? 17,000 in the full marathon, 42,000 in total across all distances in 2023. Course There are a number of st art groups, based on predicted finish time from sub 2.40 to over 4.30. with the start time being from 7.10am at Bradfield Park, Milsons Point. From the start runners head north and then soon after turn south and head across the Sydney Harbour Bridge, a very early course highlight. Known locally as the Coathanger, the Bridge took eight years to build and opened in 1932. It has a span of 503 metres and is made of 53,000 tonnes of steel and six million hand-driven rivets. Enjoy every minute. From here the route heads southwest and past the 5km marker to Darling Harbour, another must see visitor destination. It's full of great restaurants and cafes and tourist attractions like the Aquarium and the Wildlife Zoo. It's an out and back loop around the Harbour to the 10km marker and then it's north up to Barangaroo Reserve and then onto one of the famous parts of Sydney, past The Rocks and on to Circular Quay, where the city's ferries arrive and depart. The Rocks is home to one of the new spectator zones that is encouraging more people to watch the race and is part of the bid to become the next World Marathon Major. It was here in 1788 that the convicts first settled. It has a rich colonial history , has amazing water views and is full of quirky boutiques and cafes. At 15km runners head south past the Botanical Gardens and on to Hyde Park, Oxford Street and Flinders Street before a series of out and back loops, from 20km to 35km. There is another spectator zone here as the course weaves around Moore Park and Centennial Park. Moore Park is home to the city's main sports grounds, including the Sydney Cricket Ground, where both cricket and Australian Rules Football are played and next door is the new Sydney Football Stadium, opened in 2022. Centennial Park, where much of this section is focused, was opened in 1888 and stretches for more than 189 hectares. At 35km the route takes runners north back into Sydney, down Oxford Street and past Hyde Park for another loop, up to Mrs MacQuarie's Chair, probably the best place in the whole city for views of the Opera House. It's then back through the 30 hectares of heritage listed Botanical Gardens for two of the best kilometres of any event anywhere, before finishing outside one of the most well-known buildings in the world, the Sydney Opera House. Opened in 1973 and never actually seen by the man who designed it, Jørn Utzon from Denmark, the Opera House took 14 years to build. It was added to UNESCO's World Heritage List in 2007 and is visited by eleven million people every year. The course is pretty flat and there are plenty of water stations. Facilities came under pressure in 2023 due to the unseasonably hot weather. What's unique? That finish at the Opera House! Do charities benefit? There has been a charity programme in the event for many years, with more than A$23 million raised since the first event. A$1.46m was raised in 2023. Our verdict One of the most beautiful cities in the world now has one of the fastest growing marathons in the world. From a normal marathon field of 4000 runners to one of 17,000 in a very short period of time has changed the nature of the event considerably. With the push to become the next World Marathon Major in 2025, comes big changes, with an elite field and the entertainment zones for spectators being just two of them. The growth in the marathon field may impact on the inclusion of other distances in 2024. It's definitely worth doing this event now if you're planning to at some point as it will become so much tougher to get a spot if it does become a Major, but then many will want to wait as it won't count towards a new Seven Star Medal until it does! How to register Online via the website. It's a first come first served event at the moment, but the growth is so significant that the marathon is likely to sell out much sooner for 2024. Charities do have guaranteed entries and so do some tour operators. Race website https://sydneymarathon.com/

What are minimalist and maximalist running shoes? The world of running shoes isn't as straightforward as we'd all like it to be. In the last 20 years there have been many changes and trends. After years of fairly standard offering there was a period of minimalist shoes, followed quickly by maximalist shoes. These different approaches are all based on the 'drop' and the level of cushioning. We'll demystify it all here! Minimalist, maximalist, zero drop, high drop - what?? Zero-drop (the drop is the difference between the heel and toe of a shoe and measured in millimetres) and minimalist shoes are not the same thing. A minimalist running shoe is developed to replicate the experience of running barefoot, but that doesn't necessarily make it a barefoot shoe. They generally have less cushioning, but the heel-to-toe drop can still be up to 8 mm, but no more. If there isn’t much cushioning, zero-drop running shoes could be considered minimalist. However there are zero drop shoes with plenty of cushioning, and these are technically maximalist shoes. A maximalist shoe can have a drop from zero to more than 10mm; they are defined as maximalist due to the amount of cushioning they provide. What is a minimalist running shoe? Minimalist shoes focus on a natural foot movement and ground feel. They have thin soles, flexible materials, and virtually no cushioning. They encourage a midfoot or forefoot strike, not a heel strike, which can help strengthen the foot and improve running form. Just because they are minimalist doesn't mean they have a low drop. We'll talk about the 'drop' below, but minimalist shoes can have a drop of up to 8mm. A minimalist shoe doesn't mean a zero drop shoe. Those who wear a minimalist shoe do so because they believe it is closer to a natural running style and they may have had some knee issues before that these shoes may help. There's plenty of debate as to how good they are so seek advice. The minimalist shoes again, they’re no cushion, no stability. They’re really designed for barefoot or natural running form which lets the body supposedly mitigate forces and if you run with a true forefoot or midfoot strike that may be true. Maximalist shoes, they have lots of cushion. They have lots of external shock absorption and they have some external stability but they primarily want to let the shoe mitigate the forces in a sort of protected way that you would use the same kind of form that you would use with a barefoot running technique but it’s a little bit more protective. Vibram Five Fingers - minimalist and zero drop What is a maximalist running shoe? A maximalist shoe as you'd expect is very different, but not the complete opposite. It offers a significant amount of cushioning in the midsole and higher sidewalls, designed to reduce the impact of running. Hoka running shoes are a great example. They can be especially beneficial for runners who experience joint pain or fatigue during long-distance runs. They aren't the complete opposite because they are often aimed at neutral runners and are very light, as opposed to a heavy stability shoe aimed at over pronators that is full of stability support and really heavy as a result. One of the reasons they are so light is because the soles are often flared outward, giving them a relatively supportive wide stance.Confused? Check out our jargon guide. Maximalist shoes often have many of the same build components as minimalist shoes and many of them have a low drop heel. The soles can look very thick because the shoe is made of EVA foam in the midsole. It's still possible to find maximalist running shoes with a zero drop that are ultra-cushioned, like the Altra Olympus, so don't assume just because they are full of cushioning that they have a low drop. Altra Olympus - zero drop but still maximalist What does ''the drop' mean? The drop, as it's known, is the difference between the height of the heel and the toe of the shoe. A traditional running shoe has a drop of between 10mm to 12mm, with plenty of cushioning in the heel. At the opposite end of the spectrum, a zero-drop shoe means there’s an equal amount of cushioning under the heels and toes. Most shoes from the likes of Brooks, Nike and Asics are 10mm, On and Hoka are 5mm to 6mm and Altra are zero drop. Many brands do have drop options, like Brooks with their Drift shoe, but most tend to stick to a band of drop and specialise in it. The trend with mainstream shoes has changed over the last ten years. Previously it was around 12mm and now it's more likely to be around 10mm. A higher heel drop encourages heel striking whereas a small heel drop will give you a more midfoot or forefoot strike, considered by many to have a lower impact stride than a heel strike, but which puts more pressure on the Achilles Tendon. The history of running shoes Barefoot rooting, although perceived to be a fairly recent phenomena goes back many years. The first person to race an Olympic marathon barefoot was a Tswana tribesman Len Tau representing South Africa in 1904, followed by an Ethiopian, Abebe Bikila, who won an Olympic gold medal in Rome with a world record time in 1960. Zola Budd set several World Records in the 1980’s, training and racing in bare feet. Then in 2004 Vibram Five Fingers were launched, followed soon after by Vivio Barefoot. Now there were commercial shoes for devotees of barefoot running. In 2009 the barefoot movement got a real boost with the release of a book called 'Born to Run' by Christopher McDougall. This told the story of a Mexican tribe that ran long distances wearing sandals made from old car tires. These Tarahumara inspired McDougall to follow their lead and detailed his success in doing so. The book was a huge success and many thousands took his advice, shunning traditional shoes as a result. A huge book for the growth of the minimalist shoe movement And then there was another shift. Just as the Born to Run book was inspiring barefoot running, two Frenchmen started work on a shoe brand that was as opposite to the likes of a Vibram Five Fingers barefoot shoe as you could get, Hoka. They were to an extent inspired by the desire for natural running, but without the potential for the injuries that were associated with barefoot shoes. The key was to develop a really lightweight, but very cushioned midsole. Although the development of maximalist shoes took ten years before they became a mainstream product, when they did the shift was significant. Were they a response to discomfort or injuries from minimalist shoes? Quite possibly, or was it simply a cyclical development as happens in many sectors? Whatever it was, heavily cushioned shoes are now extremely popular, with their move from the triathlon and trail running world into the road running space and even the fashion world now confirmed. What's right for you? If you're getting into running for the first time and are choosing new running shoes it's really important to go to a running specialty store, speak to qualified staff and understand the difference between minimalist and maximalist running shoes. Chances are you'll more than likely to need a standard neutral shoe (over 70% of runners do) but find out from them for sure. It's only after many miles that you need to worry about maximalist or minimalist shoes, if at all. And if you do make a change to the shoes you're wearing, especially one that involves changing the level of cushioning or the drop of the shoes you're wearing you need to do it really slowly. Changing shoes to one of a different type must take time. Don't suddenly change overnight or injuries await.

In the latest episode of the Runner Stories podcast, Ceri Bastyan shares her remarkable journey from avoiding exercise to becoming a passionate runner with ambitious goals. With her transformation rooted in personal loss and a newfound love for running, Cari's story serves as an inspiring reminder of the power of perseverance and community support. Tackling ADHD: Ceri's Inspiring Running Journey. Have a listen here . Ceri's Early Challenges Ceri's relationship with exercise began on a challenging note. Growing up, she struggled with her weight and actively avoided physical education classes. "I was really overweight as a kid... my mum would write me a note every single week to get out of PE," she recalls. However, a turning point came when she lost weight through a slimming program and started running on a treadmill as a form of cardio. This initial step laid the foundation for her running journey. Finding Purpose through Running The tragic loss of her mother to cancer in 2011 prompted Ceri to seek solace in running. "I needed an outlet... I started running 5Ks," she shares. Her participation in various 5K events, particularly those supporting cancer research, ignited a passion for running. The thrill of crossing the finish line and receiving medals became a motivating factor that kept her going. Progressing to Longer Distances Initially focused on 5Ks, Ceri gradually transitioned to 10K races. "I thought if I was going to give my everything to a half marathon, it had to be for something special," she explains. After joining FORCE, a local cancer charity, she discovered opportunities to run half marathons, which inspired her to challenge herself further. The Importance of Proper Training Ceri emphasised the significance of structured training in her journey. "When I was doing 5Ks, I wasn't following a training plan... I didn’t know anything about pace targets and fuelling," she admits. This lack of knowledge initially hindered her performance. However, after completing her first half marathon at the Bath Half, she recognised the need for a more strategic approach to training, including downloading running apps and following structured programs. Overcoming Obstacles Ceri faced challenges during her subsequent races. One notable moment occurred during the Cheltenham Half Marathon when she found herself running on empty. "I called my boyfriend... you're gonna have to come and run it with me because I will not finish," she recalled. Despite the odds, she completed the race with his encouragement, proving her resilience and determination. Setting Ambitious Goals Now in a position to pursue greater challenges, Ceri has set her sights on the Manchester Marathon. "I would love to run Manchester Marathon for FORCE and set my fundraising ask at a grand," she states confidently. Additionally, she is considering an ultra-marathon, believing that training for the marathon will prepare her for the next level. Conclusion: Ceri's journey showcases the transformative power of running, not only for personal health but also for community support and fundraising efforts. Her story is a testament to the idea that it's never too late to start a new journey, and with determination and the right support, anyone can achieve their goals. Key Takeaways: - Overcoming personal challenges can lead to unexpected passions. - Structured training and knowledge about running can enhance performance. - Community support plays a crucial role in achieving personal goals. Have a listen her E

Training for a marathon is a rewarding journey that combines physical endurance with mental strength. Whether you are a beginner or have some experience, preparing for a marathon requires a well-structured plan, dedication, and the right mindset. This guide offers expert marathon tips and strategies to help you train effectively, stay motivated, and cross the finish line with confidence. Understanding Marathon Tips and Strategies Before diving into training, it’s important to understand the key components that make marathon preparation successful. Marathon tips and strategies focus on building endurance, preventing injury, and maintaining motivation throughout your training cycle. Set realistic goals: Start by defining your target finish time or simply aim to complete the race. Create a training schedule: Consistency is crucial. Plan your runs, rest days, and cross-training activities. Focus on nutrition and hydration: Fuel your body properly to support long runs and recovery. Incorporate strength training: Building muscle strength helps improve running efficiency and reduces injury risk. Listen to your body: Avoid overtraining by paying attention to signs of fatigue or pain. By following these principles, you can develop a balanced approach that prepares you physically and mentally for race day. Building Endurance with Smart Training Plans Endurance is the foundation of marathon success. To build it effectively, your training plan should gradually increase mileage while allowing adequate recovery. Weekly Mileage Progression Start with a base mileage that feels comfortable. Increase your total weekly mileage by no more than 10% each week. Include one long run per week that gradually extends in distance. Use easy runs and recovery days to avoid burnout. Variety in Training Incorporate different types of runs to improve various aspects of fitness: Long runs: Build stamina and mental toughness. Tempo runs: Improve your lactate threshold and pace control. Interval training: Boost speed and cardiovascular capacity. Recovery runs: Promote blood flow and muscle repair. Cross-Training and Rest Cross-training activities like cycling, swimming, or yoga can enhance overall fitness without the impact stress of running. Rest days are equally important to allow your muscles to recover and adapt. Nutrition and Hydration Strategies for Marathon Training Proper nutrition and hydration are essential to support your training and optimise performance. Fuelling Your Runs Eat a balanced diet rich in carbohydrates, lean proteins, and healthy fats. Before long runs, consume easily digestible carbs to provide energy. During runs longer than 60 minutes, consider energy gels or sports drinks to maintain blood sugar levels. Hydration Tips Drink water consistently throughout the day. During training runs, hydrate with water or electrolyte drinks depending on duration and weather. Avoid over hydration, which can lead to hyponatremia. Recovery Nutrition After runs, consume a mix of carbs and protein within 30-60 minutes to aid muscle repair. Include foods rich in antioxidants and anti-inflammatory properties to reduce soreness. Gear and Equipment Recommendations Choosing the right gear can make a significant difference in your training experience. Running Shoes Invest in a pair of running shoes that fit well and suit your foot type. Replace shoes every 300-500 miles to maintain support and cushioning. Clothing Wear moisture-wicking fabrics to stay dry and comfortable. Dress in layers during colder months to regulate body temperature. Accessories Use a running watch or app to track your pace and distance. Consider a hydration belt or handheld bottle for long runs. Sunglasses and a hat can protect you from sun exposure. Mental Preparation and Motivation Training for a marathon is as much a mental challenge as a physical one. Staying motivated and mentally strong will help you push through tough days. Set Milestones Break your training into smaller goals, such as completing a certain number of miles or finishing a half marathon. Celebrate these achievements to stay motivated. Join a Community Engage with other runners through clubs, online forums, or local events. Sharing your journey and challenges can provide encouragement and accountability. Visualisation and Positive Self-Talk Practice visualising race day success and use positive affirmations to build confidence. Manage Setbacks Injuries or missed workouts can be discouraging. Focus on what you can control and adjust your plan as needed without losing sight of your goal. Supporting Your Marathon Journey with Community and Resources Participating in running and walking events designed for charitable fundraising offers a unique way to stay engaged and motivated. These events provide access to exclusive membership plans and comprehensive support resources tailored for beginners and enthusiasts alike. By joining such communities, you not only improve your fitness but also contribute to meaningful causes. This dual purpose can enhance your commitment and make training more fulfilling. Training for a marathon is a journey filled with challenges and triumphs. By applying these expert marathon tips and strategies, you can prepare effectively, stay motivated, and enjoy the rewarding experience of crossing the finish line. Remember, every step you take brings you closer to your goal and supports a greater cause.

Embracing the Ultra: A Journey Beyond the Marathon Have a listen here. Introduction In the world of running, the marathon has long been considered the pinnacle of endurance. Yet, for those who crave more, the ultra marathon offers a new frontier. In this post, we delve into the world of ultra running with insights from Glen Wareing, a seasoned ultra marathoner and part of the GB Ultras team, who shares his experiences and tips for those looking to push beyond the 26.2-mile mark. The Allure of the Ultra Glen's journey into ultra running began as a quest for a new challenge after years of marathon and triathlon experiences. "I thought, you know, what can I do next?" he recalls. The ultra marathon, defined as any race longer than a marathon, became his new frontier. From the Chester 50 Ultra Marathon to 100-mile races, Glen's story is one of passion and perseverance. Training for the Long Haul Transitioning from marathon to ultra requires a shift in training focus. Glen emphasises the importance of back-to-back runs to build endurance and resilience. "It's about time on legs," he explains, highlighting the need to adapt to running on tired muscles. Nutrition also plays a crucial role, with real food replacing gels and water as the primary fuel. The Mental Game Ultra marathons are as much a mental challenge as they are physical. Glen shares that mental strength is paramount, often outweighing physical fitness. "It's resilience, mental toughness," he says, underscoring the importance of positive self-talk and goal setting. His mantra, "Believe, get it done, keep it going," serves as a guiding light during the toughest moments. Choosing the Right Race For those new to ultra running, selecting the right race is key. Glen advises starting with a 50-mile race before attempting a 100-miler. He also recommends choosing a race that aligns with one's experience and capabilities, whether it's a flat course or a more challenging mountain trail. "Take as much risk out of the race as you can," he advises. The Community and Beyond The ultra marathon community is a supportive and welcoming space. Glen highlights the camaraderie among runners and the joy of sharing stories and experiences. "You meet some cracking people," he notes. The sense of achievement at the finish line is unparalleled, often leaving runners eager for their next ultra adventure. Conclusion Ultra marathons offer a unique blend of physical endurance and mental fortitude. For those ready to embrace the challenge, the journey promises not only personal growth but also a deeper connection with the running community. As Glen aptly puts it, "It's a long way, but we can all go six miles to the next checkpoint." Have a listen here.

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

How much tea and coffee? There are lots of different views around the inclusion of caffeine in endurance runners diets. It's a bit like the debate around alcohol. There are those that say you should cut it out of your diet completely and there are others that see it as a positive. There are some big marathons where caffeine based drinks are on offer in the last five miles or so of their events. As with most things it's all about balance. How much caffeine is there in coffee and tea? It is difficult to give the exact amount of caffeine in specific food and drinks due to the way they're manufactured by different suppliers. A Starbucks latte will have a different amount of caffeine from the same size latte from Dunkin Doughnuts for example, but this is a guide as to what you should expect. The coffee cup size used is an 8oz cup, (236 ml). First up is the one that will surprise you most; decaffeinated coffee. The decaffeination process only removes 95% to 97% of caffeine, so it still has 3-5% of caffeine. That's around 7mg. A cup of filter coffee has around 90 mg and instant coffee around 60 mg. Expresso has a lot more than that. It's about a quarter the size of a filter coffee and a very similar amount of caffeine. For a cup of tea it's around 40 mg and green tea it's 20 mg. Lots of people assume green tea is caffeine free, but that's not the case. And don't forget fizzy drinks and chocolate. An average size can has up to 50 mg and of course the likes of Red bull and Monster have way more. A standard Snickers bar that's around 2 oz (48g), has around 5g of caffeine. How much caffeine should you have in a day? The safe daily amount of caffeine is up to 400 mg per day if you’re an adult over the age of 18. Runner's always worry about the impact of caffeine on hydration levels. The good news is that a runner can safely have up to 550 milligrams of caffeine (or about five cups of coffee) without an impact in this regard. It's different if you’re pregnant or breastfeeding; then the safe daily amount is around 200 mg per day. What's good about it? Can improve performance Research has shown that improvements in long distance running performance during training can be gained by consuming a small amount of caffeine. You have to drink lots of coffee before a run or pop lots of caffeine pills, the numbers here are quite small. All it takes is around 5 mg/kg of body weight an hour before exercise. Helps recovery Research has also shown that caffeine can also help in your recovery from the training when taken alongside carbohydrates. We all need to make sure our glycogen stores are boosted after a run, especially after a long run, or on an event day, so if you plan some pasta when you get back then have a coffee or tea, alongside the water that you should also be drinking. Mentally gets you moving Most of us can struggle at times to get out for a run, whether that be in the morning before work, or the run in the evening after a tough day. Caffeine does have a significant impact when it comes to giving you an extra boost at the start and end of the day and this will help you get running. Makes you run more efficiently We all want help to make us more efficient when we're running. We want our legs to be able to deliver more. Thankfully caffeine can assist in their area thanks to its impacts on neuromuscular coordination and reaction times. Burns fat quicker Caffeine helps break down fat by stimulating the nervous system. Epinephrine, also known as adrenaline, travels through your blood to the fat tissues, signalling them to break down fats and release them into your blood. It only works if you're burning more calories than you're consuming. Caffeine is included in many commercial fat-burning supplements, it's that good. Makes it easier in warm weather It has also been shown to help performance during training in hot weather. This won't be in cups of tea but via an energy drink that contains caffeine, and there are many of them. What's bad about it? Can increase blood pressure If you are sensible and stick to the recommended amount of caffeine the impact on your blood pressure will not be significant, but we are all different. Generally it does increase it by a small amount for a short period after you consume it, but it does come back down. If you have too much it will take longer to come down. If you're consumed you need to speak to your doctor. Could make you go to the bathroom more often There is absolutely no doubt that caffeine makes you go to the bathroom more often! it irritates the tissues in the bladder with the inevitable result, but not if you drink only a couple of cups a day. Many more than that and the consequences are inevitable. May be a trigger There may be some instances where caffeine can impact pre-existing health conditions. It can for example cause diarrhoea if you have irritable bowel syndrome. Too much could potentially leads to dizziness and tremors Most of us will have experienced some of the side effects of drinking too much caffeine. Whether it be a couple of energy drinks or too many cups of coffee, headaches, dizziness or muscle tremors can follow. Potential to impact sleep The majority of people will have their sleep disturbed if they drink coffee too close to going to bed. They may struggle to get to sleep or wake up during the night, but there is normally an impact. It's not always the case with everyone but it's more than likely caffeine will impact your sleep if you drink it past late afternoon, especially a couple of cups of coffee. What about caffeine pills? If you feel that caffeine may help with your running, but you don't really like coffee or tea that much, or you don't want to drink the required volume then there is another option. Caffeine pills could be an option for you. Taste Some people just like the taste of tea or coffee, whatever way it's served. or they don't like hot drinks, or they don't like drinking too many liquids as they get bloated. These are the perfect alternative. Convenience On the go and can't always get to a bathroom? It's a diuretic and does make us visit the bathroom more often than water for example so for the sake of convenience the pills are a real option. Acidity Anyone who is susceptible to heartburn might have a problem drinking coffee, as it is acidic. This can cause complications like gastritis and stomach ulcers. Acid reflux may also aggravate your asthma or other chronic respiratory conditions. It's worth trying caffeine pills to see if they help. Cholesterol Coffee oils are naturally found in caffeinated and decaffeinated coffee. It has been shown that these oils, cafestol and kayweol, impact on the body's ability to metabolize and regulate cholesterol and those that drink a lot of coffee may have higher cholesterol levels. Caffeine pills don't contain coffee oils and are unlikely to have this effect. Antioxidants There are some negatives to taking the pills versus drinking tea or coffee. These include missing out on the antioxidants that tea and coffee contain. And everyone loves antioxidants. People taking caffeine pills instead of drinking coffee won't be able to take advantage of this antioxidant boost. Just with caffeine in its liquid format, don't consume too much in pill format either. Check how much is in each pills and remember that it's generally ok to consume up to 400 mg per day with no negative impacts, but this can differ by individual. Caffeine pills normally have around 100–200 mg of caffeine each. Summary As with most things in life caffeine is all about moderation. It does have proven benefits to exercise, both in preparation and recovery, but it doesn't always need to be in liquid form. Chocolate is one option, but then you need to consider the sugar intake, but there is also the potential of caffeine pills. With these you need to watch your dosage. They are so easy to take that you could easily have too many. Be cautious and be mindful of any negative impacts that caffeine might be having and seek advice if needed.

Runners need to drink plenty of water, but how much is too much? You've seen it; runners carrying big water bottles on a run around the block, runners in events drinking a cup full and more at every water station. Sometimes it can be too much and sometimes not enough. Without drinking the right amount your whole running experience can be very different than it should be, but you can also go too far. Here we walk you through how much water you should drink when running. There are four phases we need to look at; normal everyday life, pre-training, training and during your event, if you're doing one. Everyday life First of all, we know that water is a crucial element for life, representing around 45% to 70% of our body. Like oil in a car, water in the body (and fluid in general) is needed for different functions such as transporting nutrients and compounds in the blood, removing waste products through urine, regulating body temperature, allowing our muscles to contract and joints to move. In fact, water acts as a lubricant and shock absorber in your joints. For athletes dehydration can lead to reduced endurance, strength and heat-related illness. There is evidence reporting that with just 1.5% of dehydration our concentration and mental ability can be impaired. Ironically, we don't feel thirsty until we are 1-2% dehydrated - which means that we need to drink before we realise it otherwise we are likely to end up training being already dehydrated. You should be having 6-8 glasses of fluid a day whether you are training or not. This should be mostly water, low-fat milk, soymilk, no added sugar squash, or herbal teas. Why? A humble glass of H2O may not be the most popular pre-workout tipple for Americans, but it's certainly the most essential. A study published in the journal Sports Medicine found dehydration "consistently attenuates strength (by 2%), power (by 3%) and high-intensity endurance (by 10%)." Before Training As a rule of thumb, drink a 250ml glass of water 30 minutes before you hit the gym, or starting your training run, to ensure your muscles are firing on all cylinders. Then follow that up with 500ml within 30 minutes of finishing. Deciding how much to sip mid-session is more subjective. After 90 minutes of moderate exercise, water is no longer enough. At this point, your glycogen stores are low and it's time to start sipping electrolyte-rich sports drinks. For endurance athletes, managing minerals is exceptionally important and, although the concept of drinking too much water may seem strange, it can be dangerous. Drinking litres of water without replacing electrolytes can cause a condition called hyponatremia, which may lead to seizures, organ failure and even death. Staying hydrated is essential for our performance, mental and physical health. Therefore, it is crucial to start each training session or competition fully hydrated. However, this is not sufficient as we need to drink appropriate fluids even during training and competitions and restore hydration levels as soon as possible afterwards, to replace any fluids and salts lost through sweat. Why salts? Because when we train at high intensity we sweat a lot and, therefore, we need to be sure to have enough salts in our diet to compensate for the losses. In general, the British Dietetics Associations (BDA) recommends around 2 litres of water per day for men and 1.6 litres per day for women. However, these guidelines do not take into account physical activity and sweat rates, which vary among individuals. Therefore, it is extremely important to create a hydration plan and adopt personalised hydration strategies to avoid dehydration. Studies have shown that, depending on the environment temperature, our body size and exercise intensity we can lose from 1.5L up to 4L during physical activity - all these fluids would need to be replaced. During training How much water should I drink while exercising? There are no exact rules for how much water to drink while exercising, because everyone is different. You need to consider factors including your sweat rate, the heat and humidity in your environment, your clothing, and how long and hard you are exercising. You may need to stay better hydrated if you have certain medical conditions, such as diabetes, heart disease, and cystic fibrosis. Some medications can act as diuretics, causing the body to lose more fluid. The American Council on Exercise has suggested the following basic guidelines for drinking water before, during, and after exercise: Drink 17 to 20 ounces of water 2 to 3 hours before you start exercising. Drink 8 ounces of water 20 to 30 minutes before you start exercising or during your warm-up. Drink 7 to 10 ounces of water every 10 to 20 minutes during exercise. Drink 8 ounces of water no more than 30 minutes after you exercise. Athletes may want to measure how much fluid they lose during exercise to get a more specific measurement of how much water to drink (16 to 24 ounces of water for every pound of body weight lost). Dehydration happens when you lose more fluid than you drink. When your body doesn’t have enough water, it can’t work properly. Dehydration can range from mild to severe. Symptoms of dehydration can include the following: Dizziness or lightheaded feeling Nausea or vomiting Muscle cramps Dry mouth Lack of sweating Hard, fast heartbeat Most people know that exercise and, in particular, training at a high intensity can lead to dehydration and pay attention to drink enough water before, during and after their workout. However, our body contains electrolytes, such as sodium, chloride, bicarbonate or potassium, which are minerals in charge of carrying out chemical reactions in our body and maintaining a steady blood volume. If you drink too much plain water you may end up diluting the body’s electrolytes, causing an electrolyte imbalance called hyponatremia. Therefore, if fluid losses during or after exercise are significant and you notice that you have a salty sweat, it may be necessary to include some electrolytes too. What to drink solely depends on the type, intensity and duration of physical activity (and your goals). If you train at a low to moderate intensity for less than 1 hour with low sweat losses you only need water. If you train at a higher intensity with sessions lasting longer than 1 hour and great sweat losses you may need an isotonic sports drink or a homemade sports drink. Event day You can definitely drink too much water and, if you’re not also taking on adequate electrolytes, you’ll effectively dilute and affect the balance of your body’s fluids (hyponatraemia). This can lead to a feeling of being bloated and nauseous; in extreme it can be fatal. Cases of this have been seen in recent years at big city centre marathons where runners have drunk too much plain water. Remember, as well as replacing lost fluid, you also have to replace lost electrolytes too. Anyone running for more than four hours should be guided by thirst – avoid drinking huge amounts of water, and use sports drinks that contain sodium. What is heat illness? Heat illness can occur when your body is dehydrated and can’t cool itself effectively during exercise in hot or humid weather. There are 3 stages of heat illness: Heat cramps Heat exhaustion Heat Stroke Symptoms of heat cramps include painful muscle spasms in the legs, stomach, arms, or back. Symptoms of heat exhaustion are more serious. They can include faint or weak feelings, nausea, headache, fast heartbeat, and low blood pressure. The most serious heat-related illness is heatstroke. Symptoms can include high body temperature (higher than 104°F), fast heartbeat, flushed skin, fast breathing, and possibly even confusion or delirium, loss of consciousness, or seizures. You should get emergency medical attention immediately if you experience any of the symptoms of heatstroke. Untreated heat stroke can lead to death. How much water should runners drink? The more you run the more your body will tell you how much water it needs. Everyone is different but remember these principles and you won't go wrong.

Every engine needs fuel. A runner's engine is no different. It needs fuel and in this case it's carbohydrates that are especially important for runners. However it's not just any carbohydrates. You don't need to worry about your energy stores if you're doing a 5k or 10k as your natural levels will be enough, but if it's a half or full marathon you're doing then you need to consider boosting these stores and this is where eating the right carbs at the right time is so important. What is a carbohydrate? Carbohydrates are one of the three macronutrients (in addition to fat and protein) that we need to provide us with energy. Not many foods are pure carbohydrates; most are a combination of these three macronutrients and the two micronutrients, vitamins and minerals. They come in many forms and can be categorised as sugar, starch or fibre. Carb rich foods include vegetables, fruits, whole grains, pasta, potatoes and bread. They are also in sports drinks, and sports nutrition supplements and during the carb loading phase these are all important. We need the right carbs in our diet not only to provide us with energy, but also to provide us with essential vitamins and minerals and to promote a healthy gut. Nutritionists often talk about 'good and bad carbs'. A cake, chocolate or sugary drink consumed for a sugar fix mid afternoon are bad carbs, with few nutritional benefits and that immediately raise blood sugar levels. They can be addictive and can lead to weight gain. Good carbs include fruit, vegetable, lentils and wholewheat pasta. Monosaccharides are the simplest units of carbohydrates and the simplest form of sugar. They are the building blocks of more complex carbohydrates such as disaccharides and polysaccharides. The common monosaccharides are glucose, fructose, and galactose and disaccharides, meaning "two sugars", and are commonly found in nature as sucrose, lactose and maltose: in other words these first two are simple carbs, ones that are easily broken down and used by the body as energy more quickly. The others are complex carbohydrates that take longer to digest and will result in a steadier rise in blood glucose. A combination of simple and complex carbs is the best approach for carb loading. How much? In the UK the NHS recommends around 250g of carbohydrates a day. Remember though that this depends on your weight, gender, activity level and blood sugar control. To give you an idea here are some examples of what this actually looks like on your plate: 5-6 egg-sized boiled new potatoes (180g) 1 small jacket potato (150g cooked) 7-10 deep fried chips (80g) 3 tablespoons or 100g cooked rice 3 tablespoons or 100g cooked couscous 3 tablespoons or 100g cooked pasta What is carb loading? There has been a huge amount of incredibly complex research published about 'carb loading', much of it way more complicated than it needs to be. The principles are fairly fundamental, but if you want to delve into real detail there is plenty of it available. Ultimately if you haven't done enough training carb loading won't help you very much. Following your training plan is the priority. However if you have done that then it is something you should have a good look at. Essentially it's about building up your glycogen stores above their normal levels before your race, so you have plenty of fuel for race day. In the body, carbohydrate stores are called glycogen. This glycogen is predominantly found in two places: your liver and your muscles. Carb loading involves eating more carbs than normal (carbs, not just pasta!) and exercising less than normal so you don't burn all up all the carbs during this period. Given that this is the taper period anyway the reduction in exercise isn't an issue, or at least it shouldn't be. So, what does this actually mean in terms of how many carbs you should be eating and when? The longer your race distance the more beneficial carb loading can be. However you must practise carb loading and your long runs are the obvious time to do this. Eating lots of these is not carb loading! Different approaches to carb loading Unfortunately there isn't just one simple approach to carb loading. A number of different strategies have been developed and it will be a case of finding out which one works for you, These different approaches depend on the amount of time before an event that you start the process. Some runners take a one day approach, whereas other will use a six day approach before their event to 'load'. Three days is considered optimum. The governing body of the sport, World Athletics, suggests a high-carb diet of 10-12g carbs per kilogram bodyweight over the 36-48 hrs pre-race for elite runners. So, for example, a runner weighing 60kg would aim to consume around 600-720g carbohydrates per day. That isn't easy and remember that this is for elite runners, so it's a guide only. 6 to 8g is more realistic for us 'average runners'. A single day approach could consist of light exercise then complete rest, combined with significant amounts of high glycemic foods and fluids the day before a race. This can increase glycogen levels by more than 80%. High glycemic foods are those that are ranked highly on the glycemic index: they are foods that are quickly digested and absorbed and cause a sharp rise in blood sugar. These include white bread/bagels, white pasta, white rice, white potatoes, breakfast cereals such as Rice Krispies or cornflakes, pancakes, potatoes, rice crackers, fruits such as raisins, bananas, mangoes, pineapple, and sweetened dairy products such as fruit yogurts. The six day approach is far more complex and will need some real focus and research. Drinking some of the carbs can help reduce that stuffed feeling. Suggested drinks include fruit juice, chocolate milk, and energy drinks. It's also important to reduce your total fibre intake in the 24-48 hours leading into a race to minimize content in the intestines. On race morning, aim to consume a meal approximately two to three hours prior to the start time of about 80-100g carbs and containing fibre (this will to help prevent a heat-stress injury. Wholemeal toast. with some jam or marmalade is ideal. Common mistakes Practicing the carb load process is absolutely crucial. Rehearsing your preferred strategy will give you the confidence you need to make it work on race day. These are some of the reasons why it might go wrong. Too much exercise – carb loading isn't just about eating the right amount and type of carbs, it's also about reducing the level of exercise significantly. If you need to get out of the house, go for a walk, not a run. The wrong carbs - keep a note of what carbs you're consuming and make sure you focus on the right ones. Too much fat – the right fats are an important part of a balanced diet but not during carb loading. You don't want to gain weight now. Too much fibre – low-fibre options is the only approach is you need to eat fibre. Too many wholegrain and complex carbs could cause stomach discomfort. Trying new or different foods - Don't try anything new. Stick to what you're familiar with and that you have eaten during your training plan. Now is not the time for branching out. The ultimate carb loading fruit Eating the right carbs at the right time doesn't have to be a highly complex process and if you get it right it can make a huge difference to your performance on race day. Remember also to consider the use of energy gels during training and on race day . The carbohydrates found in energy gels often come from simple sugars such as dextrose, maltodextrin, glucose, or fructose, as these are easy to digest and absorb. These will maintain your energy stores throughout your race and help prevent you from literally running out of energy, or 'hitting the wall', as it's known in the trade! Check out this post for more .

Are Tough Mudder, Spartan and the rest worth the money? Ten years ago these were expanding rapidly around the world. Then in 2020 it all changed. Covid, so devastating for events globally, took aim at all sorts of running events, including obstacle races and suddenly it all looked very different. The sector is rebuilding but it's very different than it was. Obstacle races are great fun, especially for teams and if you've not done one before, read on... What are obstacle races? Known as obstacle course racing (OCR) they are individual or mass participation events where athletes run and overcome obstacles. They vary in length considerably, from short events to ultras lasting 24 hours. The most common and most popular are from 5km to 15km. They can be held in big stadia, on the beach and in the grounds of stately homes. Rural locations are the most commonplace. The market has undergone huge consolidation since the heady days of 2010 to 2015 when there was huge expansion around the world. The industry is still big, just not as big as it was, but is now starting to show some growth. Some of the more popular brands are Spartan Race, Tough Mudder (owned by Spartan) and Rugged Maniac. The most popular Spartan Race The various levels of the Spartan accommodate different fitness levels and ages. Individuals will be able to work their way through the levels. Let’s check these levels out in more detail: The Spartan Stadion - these are 5k events in stadia, with 20 obstacles. The Spartan Sprint: This is a race for beginners. There are 3k and 5k races, both with 20 obstacles. The Spartan Super: These are 10K (6.2 miles) races with 25 obstacles. The Spartan Beast: This is the race that most people will aim for. It is a 21K (half-marathon) race with 30 obstacles The Spartan Ultra: This is a 50K (31 miles) race with 60 obstacles. This is the most challenging event in the Spartan series. The Spartan Race is perceived to be more difficult because you cannot skip obstacles and have to work alone, while the Tough Mudder is still challenging, but you are permitted to work in a team and it is viewed as more fun as a result. It does of course depend on which distance you go for. Tough Mudder There have many changes over the years to the distances offered by Tough Mudder. There are now four and they appeal to all markets. 5k (not available after 2023) - 13 obstacles 10k (not available after 2023) -20 obstacles 15k - The most popular and the traditional distance - 30 obstacles Endurance distances - various distances, all of them seriously challenging! Tough Mudder events are designed to be run as part of a team. They are especially popular with companies looking to build team spirit. Runners can enter individually but they have to reply on others to get them through certain obstacles. Rugged Maniac Operated by Ventures Endurance, who have so many big events in the US, like the Hot Chocolate Run series and a number of marathons and half marathons, they are entry level 5k events aimed at runners trying out obstacle racing for the first time. Each has 25 obstacles and there is a real emphasis on fun and celebration evidenced by the big after party at each location. There are multiple events on both coasts and all across the US. Local events There are obstacle events all over the world operated by individual businesses and not linked to any of the above. They can differ significantly in distance and difficulty, with most of them aimed at beginners. The tougher they are the fewer people want to enter and they aren't then commercially viable. Why do one? Do something different It's good to try something new and if you've done a few road races and feel that your enthusiasm is waning then these events could be a great option for you. Get out of your comfort zone You might be finding road races a bit too easy and don't want to step up to the next distance due to all the extra training needed. Do an OCR instead and you'll push yourself a bit harder. That might then give you the motivation to step up a distance. Have fun with your mates Doing a road race with your mates can be good fun, but they won't necessarily need you and you won't need them, unless it's for some motivation. These events are very different. You will physically need them, especially if you're doing an event like Tough Mudder that has been designed with team work in mind . How much are they? This is the biggest issue organisers of these events have to deal with. They are incredibly expensive to operate. Moving heavy and complex obstacles around a continent is not a cheap exercise, along with their initial build and the cost of renting venues. As a result these events are very expensive to enter and this clearly impacts on their potential growth. In the US $150 is common and in the UK it can be £150. Compared to the equivalent distance for a road running event it is more than double, sometimes three times as much. Road race organisers have to pay to close roads and pay police, which OCR organisers don't have to worry about, but there are no obstacles to sort out with road races. These entry fees no doubt discourage some runners from entering, but when it's a corporate event, the company pays, not the runner and this is one reason for the focus on team programmes. Training If you're planning a 5k you won't need to worry too much about any additional training to the miles you're already doing for a 5k road race. On many of these events you won't be running from start to finish and there will be lots of hanging around. There can be queues for the obstacles so you'll have a chance to have a breather. However, if you are looking at a 15k or above you'll need to look at some additional training. Not everyone does, but it will help. Strength training. - spend some time in the gym and work on upper body strength. Climbing up those walls can be difficult! Plyometrics - try and incorporate skipping, bounding, jumping rope, hopping, lunges, jump squats, and clap push-ups into your training programme. General Conditioning - In addition to running, it's good to include some cross training, like swimming and the indoor rowing machine. These events are not cheap, but as an alternative to a road race they are worth doing at least once. Grab a group and head away for the weekend. If you like the cold and the wet go in winter, but if you're not quite ready for that look for an event in a warmer climate or stick to the summer months. There are options for everyone.

What is the runner's high all about? There is nothing quite like the 'runner's high'. A short term sensation of elation after intense exercise, it's always been thought that it's as a result of the release from the body of chemicals called endorphins. It can also include a sense of optimism, a sense of achievement or increased confidence and it can make a real difference to our motivation to train. Not everyone gets it though, so is it real and if it is then how does it happen? What is the runner's high? The runner's high means something different to so many people. One person's runner's high can differ significantly to another, but generally it is a feeling of excitement and positivity during and after a run. The point it starts differs by individual and the length of time it lasts can also differ considerably. For many it can start within a few minutes of a run and for others it can take much longer. And for some it lasts for hours after the run and for others just a few minutes, there isn't a set timeframe. It's a sense of well-being that can dramatically enhance your mood and give you a different outlook on life. During the warm up period and the start of the run the heart starts beating faster as oxygenated blood is pumped to the brain and the muscles. There is then a release of hormones called endorphins and there is a rush of adrenaline. Over the years it has been assumed that it's these endorphins that are responsible for the runners' high, but as we'll discuss this is not necessarily the case. Are there other similar benefits of running? It shouldn't be confused with other benefits of running, many of which are linked to the excitement of being outside and its benefits. It plays such an important role in our mental health. How many times do you hear people say ' feel so much better after a run'? It's not just the physical benefits that lead to that comment, it's the mental impact of running outside. It relieves anxiety and can lead to a sense of calm. This can be partly due to the fact that this is now your focus and you have time to think, away from the stress of everyday life and also due to being closer to nature and the positives that this brings. There is a sense of calm that we don't get too often these days. This isn't the runner's high, but it is an indisputable benefit of running. Is it enhanced by running an event? The feeling of elation after completing a running event is undeniable, especially for a first timer, or if a better than expected time has been achieved. However this may not be because of an increased release of the biochemicals that are responsible, but the excitement of achieving a goal that has been months in planning. But it could be an increased runner's high brought on by an above average release of the biochemicals due to the different environment, especially if there are tens of thousands of spectators. There has been no research in this area. What do you think? Does everyone get the runner's high? Unfortunately not. Many of us just come back from a long run tired and wanting a lie down and will never experience this high and there are reasons for that. Studies have shown that more runners don't experience it than do. How does it happen? Folklore has always pushed the theory that the runner's high is caused by endorphins, which are neurochemicals released naturally by your body. These are produced by the central nervous system and pituitary gland and they act on the same part of your brain as opioids like morphine. They are referred to as 'happy chemicals' because they are released during exercise or as a response to pain or stress. But, they can’t be responsible for a runner’s high because they are large molecules compared to others in the body. Our blood-brain barrier prevents some pathogens and molecules damaging our brain and because of their size they can't get past this barrier. Something else must be responsible. Although the research is limited at this stage it is more likely that the runner's high is caused by endocannabinoids and not endorphins. These are biochemical substances similar to cannabis but naturally produced by the body. During exercise the amount released increases significantly and unlike endorphins, endocannabinoids, especially one called anandamide, can move easily through the blood-barrier separating the bloodstream from the brain and gives runners the euphoria and sense of calm that we know as the runner's high . Is the runner's high more pronounced during the excitement of race day? How can you get the runner's high? Research may well confirm in the future that some runners will never experience the runner's high and that for others it's a common part of their training and race day experiences. For those runners, with some changes to your training regime you may be able to get it a little bit quicker and make it last longer. Run more often The longer you've been running the more likely you are to experience the runner's high, so if you've just started then don't worry, it might be around the corner! The longer you run, the more the brain will become used to it, so keep going and keep progressing and it may well happen sooner than you imagine. Run for a little bit longer A ten or fifteen minute run is unlikely to result in much of a high. Give your body a chance to get your heart rate up and for your rate of breathing to increase. You may well find that as you get deeper into your training plan and your runs, in particular the long runs, start to increase, that you'll experience the high more often, and for longer. Listen to music Music is known for creating a positive mood, but only certain types of music. Try running with uplifting dance music, not too heavy, but with a clear beat, as opposed to relaxing chill out music. It's very likely that it will lead to an earlier release of the biochemicals responsible for the runners' high. Check out the playlists designed for runners on Spotify and Apple Music, for example. They are compiled to get you moving! Keep running! Whether the runner's high is fact or fiction , running can undoubtedly make us feel elated most of the time. It plays a major role in improving the mental health of runners around the globe and for the vast majority of time we always feel better after having been out for a run. Sometimes it may be difficult to get started especially if it's late and the conditions aren't great outside, but it's definitely worth it, so don't stop!

Just how much should you drink during your running training? You've started your training and all of a sudden you're close to running a 5k. You've heard someone say you shouldn't really be drinking close to an event and someone else say it's bad for your training, full stop. True or false? Is a beer, a glass of wine or a gin and tonic really going to throw your training or event preparation off course or can they happily co-exist? Having the odd drink or two during training or even during event week is not going to have much impact on your performance. It's excess (as always) and regular heavy drinking that will cause problems. You don't need to become teetotal for six months if you're training for a long distance event to maximise performance, you just need to be sensible and not drink too much on any given day. If you do, there are a number of issues that will cause you some challenges. Hydration Alcohol can cause extreme dehydration if drunk to excess. It is known as a diuretic which causes the drinker to urinate much more than normal and it can lead to the loss of essential fluid and electrolytes. This can be made much worse if you drink on an empty stomach, as this is where it's absorbed into the body. The alcohol goes into your bloodstream much quicker if you don't eat beforehand. Drinking also reduces your appetite, so you tend to eat less which means this quicker absorption continues as you drink more. No eating beforehand, or during, is not a good combination! And then there is the impact of alcohol on the kidneys. They don't perform as they should, with blood filtering impacted, and their ability to balance fluid and electrolyte levels. They also normally release a hormone that controls how much water the kidneys reabsorb and retain and their ability to do this is severely impacted by alcohol. Sleep We all know that a big night out can result in numerous highs and lows. One minute it's all action and then it can be a period of extreme tiredness. It can be easy to fall asleep when you return home but that sleep does not always last. There are four phases in a normal sleep cycle and alcohol can impact these quite significantly, and it's not just after a big night out. Consistent and ongoing drinking can have a major long term impact. The balance between the different phases is upset after alcohol and this impacts on the quality of the night's sleep. Too many nights like that and your running will be affected. You'll start feeling sleepy during the day and end up drinking too much caffeine during the day, or worse, more alcohol at night to get to sleep. There is also a good chance you could develop sleep apnea, the kind of snoring and throat clearing that can seriously dent any good relationship. Weight gain Unlike soft drinks that are now compelled to have labelling that clearly identifies the sugar levels and the number of calories that they contain, manufacturers of alcoholic drinks don't have to abide by the ame rules. Most of the time you'll have no idea how much sugar your drinks contain nor the number of calories. Some of the numbers are quite shocking. Flavoured mixed drinks are the worst, with some containing over 15 teaspoons of sugar! Beers and wines aren't too bad, but of course if you consume a lot, you'll consume a lot of sugar. White wine only has 1-2 teaspoons depending on its level of sweetness and beer is ok, with only one, but over a long night of drinking, or most nights of the week and it soon adds up. Running really does help you lose weight and many people run for exactly that reason. They don't enter events, they just run to keep their weight down. It would be a lot easier to do that with a little bit less alcohol each week. Recovery Another very significant impact of alcohol is on our recovery from training sessions. This from the National Library of Medicine in the US. 'In terms of post exercise recovery, acute alcohol ingestion reduces muscle protein synthesis in a dose-and time-dependent manner, after the cessation of exercise stimulus, Alcohol does this mainly by suppressing the phosphorylation and activation of the mTOR pathways, the crucial kinase cascade regulating translation initiation. Concomitantly, alcohol increases the expression of muscle specific enzymes that are up regulated by conditions that promote skeletal muscle atrophy. Emerging research provides new insights into the effect of alcohol consumption on post-exercise muscle recovery but more research is needed to determine how this relationship exists and establish the physiological mechanisms governing this response'. This is a very complex way of saying the ability of our bodies to recover from training can be seriously impacted by a big night out. We all knew that anyway but this is the science behind it. It's best to skip a hard training session if you've been drinking heavily a night or two before. Decision making A hangover can impact your body in numerous ways, but it can also impact your decision making around your training. Too many big nights will inevitably lead to too many hangovers, which inevitably leads to too many cancelled training runs! It is extremely easy to put off your training when you wake up with a hangover. It's hard to even think about running, let alone go for a run, when you have a hangover. Too many days like that could have a real impact for your schedule. Mental wellbeing Alcohol, if drunk to excess, not only affects your physical functions, but it can negatively impact your mental health. Ultimately it is a toxin and a depressant and the resultant chemical changes in your brain can lead to many negative thoughts, anxiety and depression, even though your overall mood may be positive, and regardless of your mood. It can also mean you process information more slowly, making it harder to work out what you're really feeling and potential consequences of what you're doing. This is of course a stark contrast to the benefits of running, which is all about the positive impacts on your mental health. Drink too much and you have a real contradiction going on! Don't let holidays set you back If you have a holiday planned in the middle of your event training you need to be really careful. Generally alcohol consumption goes up significantly when we're on holiday and this could have a negative impact on your training for all the reasons outlined above. Conversely the amount of time you spend running also goes up when you're on vacation, so you've just got to try and get some balance and make sure all the extra time running isn't negated by too much time spent at the bar! Alcohol and runners As with all things it is all about moderation. Don't overdo it during your main training programme, don't drink too much in the taper period leading to an event and try to avoid drinking during race week and you'll be fine. Alcohol and runners: not always the perfect match, but generally ok.

Should you record your runs? What are the pros and cons? In years gone by runners would come back from a run and religiously record their run in a diary and compare performance over time. These days it's much different. Press a button at the start of a run and another at the end and you have everything recorded for posterity? But is it a good thing? Does it put pressure on you and affect your performance or is it all positive? Why record your runs? Many runners just run to keep fit and to enjoy the outdoors. They might not have a more specific goal than simply being healthy. Those runners probably don't need to worry too much about recording their runs. They might use a running app and that does it for them anyway if they use the tracking facility. So job done. If however you're a runner with a goal then it's very different. It then becomes important to record your runs. Why? You'll be using a training plan to help you achieve your goal and recording your runs is key to making sure it's working. To monitor progress If you don't record your runs, how will you know if you're making progress? Yes, you'll be feeling better, but you won't know if you are at the right level for any given point. How will you know what you've done so far and therefore what you need to do next. Progression is one of the four training principles and if you don't record your runs you won't know what you're progressing from and what you should be doing next. To make sure you're hitting targets Your training plan is made up of many interim goals. It isn't all about the end goal. You could record every single run as a goal and by recording it, you know if you're on track. Review your weekly mileage or time on feet numbers and you'll know instantly how you're progressing. No records mean you really are in the dark. You have no idea where you are in terms of the plan. Make adjustments to training One of the most important aspects of a training plan to remember is that it is flexible. It can be adjusted if something within it is clearly not working. After a few weeks of recording your runs you'll know if there is a problem. You may have an issue with recovery from a long run and need an extra day of rest before running again, or there may be a specific day of the week where your runs are proving more difficult than others, or the hill run scheduled on a particular day is taking more out of you than it should. Use the information and make changes from your plan. That's why you record your runs. To maintain motivation There's nothing more motivating for runners than seeing days and days of running recorded. This is especially true when there are lots of positives in the performances. Hopefully you can see progress and this in itself makes you want to keep going and keep making more. Scrolling through weeks of runs is a real source of encouragement. What should you record? Mileage It's a given that you need to record your mileage. This is at the heart of your training plan. Your weekly mileage is the real indicator of how you're progressing and all the other metrics that you record are important, but this is the most important. Without gradual increases in your weekly mileage you are unlikely to meet your goals, but if you don't record the miles you'll never know. To run a half or full marathon you need to run a lot and you need to gradually increase that mileage. Being able to review your mileage easily is really important, because you must be able to see improvements over time. Mileage is at the heart of your running records How you feel on your runs It's important that we add some personality into the data that's recorded from our training runs. You can't argue with the hard and cold facts of how long you've run for and how far you've gone, but that only tells part of the story. This is where notes come in. Apps will allow you to add notes and they are really important. How did the run feel, what type of run was it, what was the weather like and how much effort did it take. This effort, known as the Rate of Perceived Exhaustion, is very personal, and it's a really important metric, both short and long term. Normally it's a rate of 1 to 10, with 10 being a full on sprint and 0 being a walk. This rate lets you know if you're training at the right intensity. if you're at either extreme on a regular basis, then things aren't right. Resting heart rate It's also really important to keep a record of your resting heart rate (RHR). This is one of the best ways of monitoring your fitness level and seeing the changes over time. It should get lower as your training progresses. You can measure it manually or if you have a wearable with a built-in heart rate monitor then this will do it for you and record it automatically. Any sudden changes mean you need to make changes to your short term training schedule. An increase might mean you have an illness of some sort or recovery from a recent run hasn't been as expected. It might be sleep or stress related, so you need to either have additional rest or run less for the next few days. Forearmed is forewarned. Resting heart rate is a key metric to record How well you sleep Without the right amount of sleep, achieving your running goal becomes much tougher. So we need to record that as well. We need to let our bodies heal during the sleep cycle and if we don't get enough we won't give our bodies enough time to heal. How will we know we're having it if we don't record it? Are you getting your 8 hours a night? Missing that target once in a while is fine, but not consistently. Your wearable, or tracker, will measure it for you (just make sure it's charged sufficiently), but if you don't wear one at night then go on to your app or diary as soon as you get up and add it to your records. Check out our post of getting enough sleep here Running shoes Most apps (especially those owned by running shoes brands) enable you to track how many miles you've run in a particular pair of running shoes. This is really important because you don't want to be running in shoes that have too many miles in them and sometimes you can't tell if that's the case just by looking at them. Without this kind of monitoring it can be challenging to know the status of your shoes. Types of Running Logs There are many ways that you can record your runs, some very old school and some that are very much tech driven. The approach you choose will to an extent depend on how long you want the data for. For some runners they'll be pounding the miles for years and others will just have a single goal and won't do much afterwards. For those that have been doing it for years and plan to continue for years their data is absolutely invaluable. If they are using an online tool they will make sure it's backed up and they'll probably have a manual version. Their data is part of their history and they look back over years and see where they were at points of their life. Others might just want to do a half marathon and aren't really concerned about the longevity of the data. There are three general approaches; the app that you are using to record daily runs, a digital running log or pen and paper. Mobile Apps There are so many options now and they are getting better all the time. Most of them offer free plans, which are perfectly ok for recording the basics and giving you stats to review as you go. If you go for the premium plan you'll have access to training plans and much more. Most will sync to your watch so you won't need to take a phone with you on your run. You can add notes against each run. Check out our post on running apps here Digital Running Logs Digital logs allow you to record your runs online in a variety of formats. There are specific plans available where you simply add your data and it's presented in a variety of formats or you can simply use an Excel doc or Google sheet and you manipulate as you need to. Many runners who use this approach enter their training plan first and update with performance against each daily target. This approach is good for adding detailed notes. Just make sure you back it up and download on a regular basis. Imagine using the same software for years and then without warning it becomes unavailable and all your data disappears. Paper logs This can mean many different things. From random notes scribbled on a piece of paper and then misplaced to a book that's been designed for the purpose. Many runners swear by this approach and they have good reason. The actual process of recording the run becomes part of the routine and is almost a 'reward' for getting out there and making it happen. This is missed when using an app. It's the 'pat on the back', the 'well done' message that can make it all feel worthwhile. The information recorded can be as much or as little as you want, but it's the process that becomes important. The notes are your diary, they are your thoughts about the experiences you're going through. Paper logs still have real value It might sound very old school, but there is a lot to be said for spending a few minutes recording your thoughts. It is really important though to do this after every run. If you miss a few days its value is reduced significantly. That's where the app is so good. You don't have to record data, it does it for you. With this you have to make more effort, but it will be worth it.

What is the taper and does it matter? Two or three weeks before your big day and chances are your body will tell you it definitely doesn't want to slow down this far out from race day. But that's exactly what you need to do. It's now time to conserve energy and build up glycogen reserves ready for your run. You'll feel like a coiled spring, ready for action, but you must slow down. We tell you why. What is the taper? The taper is the period in your distance event training when you must cut the running right back, eat well, relax and look forward to the fun ahead. It is this time when race day can be made or destroyed. Many beginners are training right up until race day, trying to make up for lost time from injuries or a cold. This is not the way to go. You must apply the taper period whether you have been able to follow your full training plan or if you've lost a month as a result of a bad knee for example. you must be rested and fully refreshed when you're standing on the start line, irrespective of what has gone on in the preceding weeks. The taper allows the body's glycogen stores to return to peak levels, along with metabolic enzymes, antioxidants, and various hormones, as well as the immune system. It also gives muscle and connective tissues time to strengthen and repair. . When is it? It depends on a few factors, such as your race distance, how much training you've done, how you tired you feel and whether or not you're injury free. generally it's between three weeks and ten days before the event; more for a marathon and less for a half or 10k. What should you do? The taper can be a really frustrating time for most of us. You are probably feeling at the peak of your running career and suddenly you have to cut back, even though you probably won't want to. you mustn't listen to the voices in your head that push you to do a long run in race week. ignore them and cut it right back. During the taper your runs should be kept to 30 minutes or so if you're marathon training and less for a half. Reduce them as you get closer to race day. You'll feel a bit like a coiled spring but that's just what happens. Mix up your short runs, which should be at a slower pace than normal, with some brisk walks to keep your muscles ticking over. As well as changes to your exercise schedule (which should also include reducing any cross training you're doing) you should make some changes to your diet. You need to start drinking more fluids, but not the alcoholic or caffeine options! It's lots of water that's the key now. Muscle repair depends on protein so you should start increasing protein intake, as well as carbs, like pasta, rice, etc and make sure you cut down on the fats. You need to make sure your body's stores of all the key nutrition components, like water and carbs, are maximised as you'll need these during the big day. This period also gives you time to focus on race day logistics, especially if you've got a lot of travelling to do. You can spend time checking your gear and getting yourself mentally prepared. If you are raising money for charity this is the perfect time to invest plenty of energy getting support for that. Do plenty on social media, send more emails out and make some calls. The more you can raise for your favourite charity the better. What happens if I don't taper? All training plans include rest days. Depending on your aspiration and the distance you're training for there can be anything from one to four days a week. They are there for a reason. Rest is good, don't let anyone tell you anything different, but of course too much isn't. As with anything, it's about finding the balance. At the start of your training programme you will have more rest days but as your training develops and your body adapts to the strains you're putting it under, these reduce. Your recovery times improve and you don't get as tired. In effect that's what the taper is. It's a period of rest before the big push to the finish of the programme and if you don't rest there will only be one outcome. Your event experience will be severely impacted if you don't taper properly. Having insufficient rest will mean you head to the start line tired and not ready to take on the big challenge. And you'll feel it and that will affect you mentally. It is so important to give yourself plenty of time to train for a distance running event, especially a marathon. If you don't then everything gets compressed, including the taper. You must give yourself every opportunity to rest. If you don't give yourself enough time to train you will inevitably end up running when you should be resting and this will cause issues, like being overtired and potentially succumbing to injury. This is very much the case with the taper. If you haven't given yourself enough time, the taper will be compromised and you'll go into event day tired. In the case of the taper, less is definitely more. The taper is critical, don't underestimate it.

Everything you need to know about Adidas running shoes The second biggest sportswear manufacturer in the world after Nike, Adidas is a German company that began life in 1924 as Dassler Brothers Shoe Factory, the brainchild of the Dassler brothers. In 1948 they had a major falling out, leading to the creation of Puma. Adolf founded adidas and Rudolf created Puma. Running shoes were an early part of the Adidas, but they have not always been a priority. The history Europe's largest sportswear company Adidas was created in 1949 after Adolf and Rudolf, who had created the Dassler Brothers Shoe Factory, went their separate ways. Adolf created Adidas and Rudolf founded Puma. Prior to the split they had been responsible for the development of running shoes specifically designed for the track. The adidas name came from joining the first part of Adolf's first and second names and the famous three stripes logo appeared three years later having been bought from a Finish company. The breakthrough came for Adi Dassler when Germany won the soccer World Cup in 1954, with the team wearing Adidas boots. In 1968 the Adidas Superstar shoe was released and endorsed by Run-DMC at no cost to the brand. Much of the sneaker culture that's so prevalent today originated from this moment. These were key moments for the brand and from there Dassler used clever marketing to let the world know about his innovations. Horst Dassler took over from his father when Adi died in 1978 and continued with quality product development and aggressive marketing, along with his mother Kathe. In 2002 Adidas launched the Climacool, a groundbreaking breathable running shoe, and then in 2008 came the Adizero range, shoes that regularly win major distance running events. In 2013 the Boost midsole foam was introduced into the market. Two years later they released the Ultra Boost shoe. 2020 was the year Adidas released their elite racing shoe with a carbon plate; the Adizero Adios Pro. Three years later the Adidas Adizero Adios Pro Evo 1 was worn by Tigist Assefa when she broke the women's world record at the Berlin Marathon. This shoe has well and truly positioned Adidas at the forefront of running shoe technology and will no doubt encourage more recreational runners to invest in their shoes. Who owns them? In 1995 adidas AG came out of the Dassler family's control and was listed on the Deutsche Börse stock exchange in Frankfurt. What are they known for? All the brands have their own patented foam, but few have driven success like the Adidas version, the Boost foam, first launched in 2013. Boost is made by Thermoplastic Polyurethane particles being broken down and converted into small energy capsules, a process which was created in conjunction by German chemists, BASF. The Adidas Adizero Adios 8 It has many benefits, including durability, flexibility, comfort and of energy energy return, which it's most well known for. Adidas states that it has the highest energy return in the running industry. The latest version of Boost, is Light Boost, which is 30% lighter, delivers 3% better energy return and has a 10% lower carbon footprint. Other foams used by Adidas are LightStrike an EVA-based foam used in the mid-range models of Adidas running shoes and LightStrike Pro. The Pro is a Pebax-based foam that is the bounciest midsole used by the brand. It's the evolution of LightStrike and was used in the adidas Adizero Adios Pro and Adios Pro 2, the elite racing shoes. LightStrike Pro is also beginning to appear on everyday running shoes like the adidas Boston 10. It's these elite shoes that have propelled Adidas into the limelight. Previously the domain of Nike, elite shoes are now a major talking point. Discussions about 'technical doping' are now widespread in the industry, with some suggesting that these shoes are giving certain runners an unfair advantage. The new women's world record in Berlin and the new men's world record in Chicago, both in the space of a few weeks in late 2023 have generated huge interest in shoe technology. These records haven't been broken by a few seconds, but by big margins. The Adios Pro Evo 1 has Lightstrike Foam Pro midsole, has a new forefoot rocker, for forward momentum and better energy return, along with a new outsole that's lighter and with better grip. The Adidas Adizero Adios Pro Evo 1 Pros and Cons There are pros and cons with every shoe. Here are those associated with Adidas: Pros Well-known for its cutting-edge shoe technology. A huge range with multiple options across all disciplines; training, racing and trail running. Durable and long lasting shoes and known for their overall quality. Cons Some models can be expensive compared to equivalent shoes from other brands. Certain models are a narrow fit, so you need to try them on before buying. Most popular models Adidas Adizero Boston 12 A popular shoe for neutral runners for speed or for racing, it now has a larger amount of Lightstrike Pro, especially in the forefoot and way more Lightstrike 2.0 in the heel, which makes it a lot softer to run in than previous versions. Adidas Adizero Prime X Strung A highly-cushioned super shoe for speed workouts and long runs. It has a new, advanced upper, Lightstrike Pro in the midsole ,and carbon EnergyRods and additional carbon blades in its sole. Adidas Adizero Adios 8 A breathable mesh upper and combination Lightstrike and Lightstrike Pro midsole, this is a premium daily running shoe, with a great outsole grip. The Adidas Adizero SL Adidas Adizero SL Technically a performance shoe, it's at a lower price point than the rest of the Adizero range. It has Lightstrike in the midsole and Lightstrike Pro under the ball of the foot, giving it plenty of bounce. Adidas Terrex Speed Ultra It's a lightweight and very comfortable trail shoe, with a dual density midsole of Boost and Lightstrike and a really grippy Continental outsole. It looks great as well. Adidas Adizero Adios Pro Evo 1 The brand's state of the art racing shoe it's at the forefront of shoe tech. It has a liquid rubber outsole, a unique forefoot rocker, and the latest version of the Lightstrike Pro foam. On the up? Both Adidas and Nike have invested heavily in marketing and as part of their long term strategy have looked to the fashion sector to drive profile. The Yeezy partnership with Kanye West was at the time one of the most successful, but there's also the Pharrell William collection, which has also positioned the brand within the sneaker community. The 2022 relationship between Gucci and Adidas Originals, called Adidas x Gucci, is another that reinforces its fashion pedigree. Their environmental credentials were strengthened with the launch of Parley and Primegreen and these will continue to grow. However its real challenge is its financials. Whilst the Yeezy collaboration was a hugely profitable venture in its peak, the challenges of the split are huge, with a potential stock write off of 500 million euro. In March 2023 it announced a fourth-quarter operating loss of 724 million euros ($763 million). Adidas is projecting a full-year operating loss of 700 million euros in 2023, marking its first annual loss for 31 years. It's running products are most definitely on the up, but what impact will these numbers have on the ongoing research and development budget?

Being an elite runner means total dedication and a phenomenal amount of running. We have a fascinating interview with Daniel Mateiko who trains with the legend that is Eliud Kipchoge. Two runs a day and just one on Sunday. '30k easy' shows just what you need to do to become a runner that competes on the world stage. He won the RAK Half Marathon in the UAE, one of the fastest half marathons in the world. It's not hard to see why he's a winner when you watch this. Have a watch and see if you fancy running 13 times a week?

The Antarctica Marathon is a unique experience Unique in so many ways it challenges runners with gradients, terrain and climatic conditions that will test the best of us. Where else do you have penguins waddling across your marathon course or get cheered on by research scientists from multiple countries. It is a once in a lifetime experience. Read the third instalment of this amazing adventure. The marathon course differs slightly every year but generally is routed over a roller coaster course toward Artigas, the Uruguayan Base at the western end of Collins Glacier. It's now entirely on dirt roads, which often can be muddy, but the year I was lucky enough tor un it there were some off-road sections that meant we were exposed to multiple underfoot conditions, including some deep snow. All runners have to be self-sufficient and there's no access to indoor facilities. Biosecurity rules are now much tighter so no plastics can come ashore and all gear must be thoroughly cleaned beforehand to prevent anything that shouldn't be there getting into the environment. All water has to be supplied by you and left at water stations to be collected on you run past. Towards the end of the race mine had frozen. Another unique experience. After coming on land via one of the zodiacs (inflatable rafts) we had a nervous time before the 100 or so of us were called to the start line, before the gun sounded. Obviously it's unlike any other race as the runners outnumber spectators, apart from the penguins who watch with intrigue. King George Island is the largest of the South Shetland Islands and lies 75 miles off the coast of Antarctica. Originally claimed by the British in 1819 and named after King George III, has been the subject of numerous ownership disputes. Many countries, including Argentina, Brazil, Chile, China, South Korea, Poland, Russia, Uruguay, the Netherlands, Ecuador, Germany, Peru, and the US, have a presence on the island, earning them consultative party or full member status in the Antarctic Treaty. Today, the island serves as an aerodrome for flights to Antarctica and is considered the unofficial capital of the continent due to its numerous research stations. Additionally, the island is home to a diverse array of wildlife, including Elephant, Weddell, and Leopard seals, as well as colonies of Chinstrap and Gentoo penguins. It's the gentoo penguins on the course that are a highlight for most runners. Where else do you run past and sometimes try and avoid penguins? The human population on the island is around 500, limited to the research stations established and maintained here by Argentina, Brazil, Bulgaria, Chile, China, Ecuador, South Korea, Peru, Poland, Russia, Uruguay and the USA. Most of the bases are permanently staffed. The Chilean station is the one with the airstrip. The start and finish is at the Bellingshausen Station (Russia), and the course passes the Artigas Base (Uruguay), the Frei Base (Chile) and the Great Wall Base (China). It's now an incredibly muddy course and this can be really draining for those taking part. You can see the snow but you now don't get to run in it, primarily for environmental reasons. This is a pristine landscape and needs to be left as it was found at the end of every race day. It's important to make sure you've trained hard for this race. No crowd support, multiple laps and lots of mud require real focus, determination and fitness. There is a half marathon option as well and this gives you options if the training hasn't gone as well as you'd hoped. Getting your gear choices right is key. Layering is essential. Keep your head, protect your eyes if it's really sunny, but most importantly keep warm. It can be very windy here and that's never great to run in, especially if you're not wrapped up well. Wear some decent trail shoes and bring a spare pair. They will be soaked and caked in mud by the end. The human support you do get is fascinating. Research scientists pop outside their huts to give you a cheer and then get back to work. The Russian base where the race starts has a normal population of 25. It has gained a reputation in recent years as a trading post, with station members often willing to swap or sell pins, flags and clothing. It was one of the first research stations founded by the Soviet Antarctic Expedition in 1968, set on the nearly ice-free Fildes Peninsula at the island’s southwestern tip. It is also the location of Trinity Church, the only permanently staffed Eastern Orthodox church in Antarctica. Antarctica and its surrounding area offer unique opportunities for scientific research that cannot be replicated elsewhere on Earth. The continent's harsh climate, frigid oceans, polar ice cap, glaciers, and geologic formations have attracted scientists from various disciplines for over a century. These include meteorologists, oceanographers, atmospheric physicists, geologists, glaciologists, seismologists, geophysicists, biologists, zoologists, and medical professionals studying the effects of the Antarctic environment on human physiology. Research is conducted by scientists from colleges, universities, and government agencies, covering a wide range of scientific disciplines. Their support on the marathon course is of great value to the runners and as you head from one station to another their enthusiasm is a constant source of motivation. As the race progresses the weather begins to take its toll, your feet get wetter and colder and the laps merge into each other. It's tough but the fact that you're in Antarctica gets you through. When will you ever be here again? Eventually, after what seems an eternity the finish line comes into view and you're done. It's strange running across a finish line to a few hand claps, instead of the roar of a crowd, but this is the Antarctica Marathon and there is nothing like it. It's a great feeling and a major box ticked, but the best is to come. The next three days are even more memorable. Three days that include Paradise Bay. Read more in Part 4 as we take a break from running before heading home.