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The Antartica Marathon is the ultimate adventure marathon There are fewer more dangerous sea crossings anywhere in the world than the infamous Drake Passage. It is the two days of this crossing that you have to experience before tackling one of the toughest marathons around, the Antarctica Marathon. This is a time in your life that you'll never forget. The ship was functional, a former ice-breaker now converted to take visitors to this remarkable continent. It's one of seven continents and the first of my 'marathon on every continent' adventure. The ensuite cabin, that was to be a shared home for two days, had bunks, with the addition of an interesting feature, the equivalent of seat belts. They didn't warrant more than a passing comment until the middle of the night and then it was clear why they had been provided. The Drake Passage, also known as Pasaje de Drake in Spanish, is a body of water that lies between Cape Horn, specifically Chile and Argentina, and the South Shetland Islands of Antarctica. It connects the southeastern part of the Pacific Ocean with the southwestern part of the Atlantic Ocean, extending into the Southern Ocean. The passage was named after Sir Francis Drake, an English explorer and privateer of the 16th century. Despite its beauty, the Drake Passage is considered one of the most dangerous voyages for ships due to its strong currents and waves that can reach up to 40 feet (12 m). The passage's narrowness around Antarctica influences the global circulation of water and climate, making its bathymetry an essential factor in the global mixing of oceanic water. As we left port all was calm. Around 8 hours later it was not. My cabin mate who was visiting the bathroom was thrown into the sink and then hell was unleashed. The bed 'seat belts' were rapidly buckled and for the next few hours and until daylight we stared at the ceiling struggling to believe what was happening. Waves were crashing over the top of the boat with a noise that made the sinking of the vessel likely at any time. It was terrifying. Breakfast was strange. Barely half the runners appeared, most were clinging on to their beds and making rapid trips to the bathroom. Those that did venture out were met with bowls and glasses sliding across the tables as the waves continued to batter the boat. It was a surreal experience and the first breakfast I've experienced where clinging on to your bowl was the most important part of your meal. Trying to drink coffee was especially difficult. The rest of the day was spent finding ways to fight the impact of a constantly swaying ship. Many people were seriously sea sick and didn't appear. Others tried various drug remedies and others sat in the library, which was supposed to be the best place to avoid the carnage. 'Be near the front and look straight ahead'. That was the advice. And it worked to an extent. Eventually things settled. Shaken, and bleary eyed people emerged and began attending sessions on the history of the area, its wildlife and its climate. Fascinating they were too, although there was still nervousness that chaos would hit us again soon. It didn't and a sense of normality returned. The following day, and now 'race eve', gave us a chance to take in the absolutely stunning beauty of this place. A leopard seal grabbing a penguin on an iceberg summed up the uniqueness of everything we were experiencing. Icebergs are large pieces of freshwater ice that have broken off from glaciers or ice shelves and are now floating freely in open salt water. These icebergs can be more than 15 meters long and are often accompanied by smaller chunks of glacially-derived ice known as "growlers" or "bergy bits". The sinking of the Titanic in 1912 led to the formation of the International Ice Patrol in 1914, highlighting the serious maritime hazard that icebergs pose. It is important to note that much of an iceberg is below the surface, often more than two thirds of it, which has led to the commonly used expression "tip of the iceberg" to illustrate a small part of a larger unseen issue. We hit a few of them as we travelled through, but aside from a significant bump and plenty of noise there was nothing for anyone to worry about. A ship's captain here really does earn their salary. We arrived at King George's Island, where the race is held, on the second afternoon. The organisers head off to get everything prepared and we spend some time acclimatising. It's a truly breathtaking place, but tomorrow there's a marathon. For a small number unfortunately the crossing was all too much and they didn't make it out of their cabins for the event itself. Severe sea sickness can be debilitating and whilst it isn't an issue for any other marathon it can be for this one, so be prepared. In some years the crossing can be tame, but assume it isn't going to be and come ready. It was an early night and then it was time for action. Depending on your wave you can be starting as early as 7am and from well before that the place is humming with the sound of zodiacs ferrying runners and organisers to shore. Zodiacs are the motorised inflatable craft that are a key part of any trip like this. You become very familiar with them. It's hard to comprehend what to wear for a race like this, but clearly it involved lots. Layering is key. For us, thankfully it was relatively sunny, but still extremely cold, despite being in the middle of 'summer'. In other years there can be little sun and lots of heavy rain/snow so you need to prepare for every eventuality. Today it was sunglasses, woolly hat, jacket, two shirts, gloves, leggings and trail running shoes. As with any marathon there were a lot of nerves in the minutes before we got started. It was different this time as you almost felt you'd done the worst bit by crossing The Drake Passage, but what was to come was no easy ride. Check out Part 3 of the Antarctica Marathon adventure.

Running is one of the simplest yet most effective forms of exercise. All you need is a pair of good running shoes and somewhere to run. From improving cardiovascular health to boosting your mental state, the benefits are extensive. In this post, we'll explore the incredible health benefits of running, both physical and mental. Finding a trail like this is a real bonus Running significantly contributes to improved physical and mental health. It is a versatile workout that can fit into any routine and is suitable for all ages. With its plethora of advantages, running is not only a great way to maintain fitness levels, but it can also elevate your quality of life. Whether you’re a beginner or an experienced runner, here are some of the major health benefits you can expect. What will running do for your body? Engaging in a consistent running routine can transform your body in numerous ways. Firstly, running is a fantastic cardiovascular workout. It strengthens your heart and lungs while improving blood circulation. According to a study published in the Journal of the American College of Cardiology , individuals who run regularly can lower their risk of heart disease by 30-40%. Additionally, running helps in burning calories efficiently. On average, a person weighing around 70kg (11 stone, 155 pounds) can burn approximately 300 calories by running at a moderate pace for 30 minutes. This makes it a great option for those looking to lose or maintain weight. Beyond just calorie burning, running also helps build muscle strength, particularly in your legs, core, and stabilising muscles. Studies have shown that incorporating running into your workout routine can lead to increased muscle tone and improved endurance. There's no better feeling! Mental health benefits Running isn't just beneficial for your body; it also has remarkable effects on your mental health. Various studies indicate that regular running can help reduce anxiety and depression. The act of running releases endorphins—often referred to as "feel-good hormones". This natural mood booster can lead to the famous "runner's high", which leaves you feeling energised and happy. Moreover, running can enhance your mental focus and clarity. In a busy world, with many distractions, finding a moment to clear your mind can be a challenge. Many runners report that the meditative nature of running allows them to process thoughts better and enhances their concentration. According to the Anxiety and Depression Association of America (ADAA), physical activity, like running, can significantly improve symptoms of anxiety and depression. So, next time you lace up your shoes, remember that it's not only about the physical gains; your mental health is also reaping rewards. A good run will definitely put a smile on your face! Improved sleep quality Struggling with restless nights? Running can be a game changer when it comes to improving sleep quality. Research shows that engaging in regular aerobic exercise results in better sleep, decreased insomnia, and increased sleep duration. When you push your body during a run, you are also helping yourself to have deeper and more restorative sleep at night. Additionally, a good night’s sleep can lead to enhanced overall health by boosting your immune system and improving mood—creating a positive feedback loop for your running habits. Enhancing longevity If you're looking for a way to enhance your longevity, running can help. Studies consistently show that runners tend to live longer than non-runners. A 2014 study published in the Journal of the American College of Cardiology found that even small amounts of running can lead to a significantly reduced risk of mortality. The health benefits of running can help combat various conditions associated with aging, such as bone density loss and muscle weakening. By making running a part of your lifestyle, you’re investing in a longer and healthier life. Final thoughts Starting a running routine can be daunting, especially for beginners. However, breaking it down into manageable goals can help. Start with a walk-run programme, gradually increasing the amount of running over time. Aim for at least three sessions a week as you build your stamina. With the incredible health perks of running, there’s no better time to get started. Incorporate it into your daily routine and watch how it transforms your body and mind. If you want to dive deeper into the overall benefits of running, head here for more information. Embark on your running journey today, and remember: the only bad run is the one that you didn’t take!

Running through Wine Country: A Unique Experience How does a run through some of the finest wine country in the US, followed by a post-race wine festival sound? The Napa to Sonoma Wine Country Half Marathon starts at Cuvaison Carneros Winery. Along the way, you'll see Napa-Sonoma Marshes Wildlife Preserve, San Pablo Bay, and Mt. Tamalpais. The views are stunning from start to finish. Choose from a 5km or the half marathon, or do both! The Destination: Explore Napa and Sonoma Welcome to Wine Country! Sonoma and Napa are towns, counties, and valleys located less than 60 miles north of San Francisco. They are internationally renowned destinations, welcoming millions of wine-loving visitors every year. Napa Valley is bigger in population, with 80,000 residents compared to Sonoma's 10,000. It is one of the most famous wine destinations in the world. Napa has 390 wineries producing more than 1,000 brands of wine. It is best known for its Chardonnay, Merlot, and Cabernet Sauvignon. The four main tourist towns—Napa, Yountville, St. Helena, and Calistoga—boast luxurious accommodations and restaurants, with price points to match. The vineyards are easily accessible via numerous wine routes along Highway 29 and the Silverado Trail. However, tasting room prices are often higher than in neighbouring Sonoma. The best way to experience the wineries here and in Sonoma is to either grab a tour or hire your own driver, but best wait until after the race! In contrast, Sonoma is almost double the size of Napa, with 70,000 wine-producing acres and over 400 wineries. It stretches roughly 17 miles from north to south, bordered by the Sonoma Mountains to the west and the Mayacamas Mountains to the east. Sonoma County is known for its Chardonnay, Pinot Noir, Zinfandel, and sparkling wines. There are over 30 cities and towns in Sonoma County, with the most well-known being Sonoma, where you'll finish the 13.1 miles, and Healdsburg. Sonoma is more laid back and relaxed than Napa, making it a more affordable option. This applies to tasting rooms, bottle prices, accommodations, and restaurants. Meandering through the Napa Valley at the start of the race. Bliss. If you've had enough wine and you're looking for something different, consider a hot air balloon ride, horse riding, or relaxing in a spa in Calistoga. Calistoga is home to one of the largest mineral pools in California. The 1,400-acre Jack London State Historic Park tells the story of famed writer and adventurer Jack London, who made this area his home. You can explore the cottage, Beauty Ranch, Wolf House ruins, and the House of Happy Walls Museum or walk some of the 26 miles of trails. History of the Event Founded in 2004, the Napa-to-Sonoma event was the first in a series called the Wine Country Half Marathon Series, operated by Destination Races. The inaugural Napa-to-Sonoma event had 1,000 runners. It quickly grew to its current capacity and became a sell-out event. The event was sold to Motiv and is now operated by them. Race Organiser: Motive Running Motive Running is part of the Motive Group, which owns and operates a number of large running events across the US. Their expertise ensures a well-organized and enjoyable experience for all participants. When Does It Happen? The race is held annually in July. This timing allows participants to enjoy the warm summer weather while running through the beautiful wine country. Distances Available Participants can choose between a Half Marathon and a 5k. The 'Pairing' challenge gives runners the opportunity to run both distances, making it a unique experience for those who want to push their limits. Is There an Expo? Yes! The expo for both events takes place on Saturday. It starts at 6:30 AM for 5k runners and at 8:30 AM for half marathon runners. The expo is held at Sonoma Plaza, in front of Sonoma City Hall. Runners participating in both events (The Pairing) can pick up their half marathon bib after completing the Rosé 5K. Half marathon participants need to visit Bib Pick-Up to collect their race bib, event shirt, race tote bag, gear check bag, and more. How Many Runners Participate? The event typically attracts around 3,000 runners. This creates a vibrant atmosphere while still allowing for a personal experience on the course. The Course: A Scenic Journey The start line of the half marathon is at Cuvaison Estate Wines in Napa at 7:00 AM. Runners can either take a shuttle to the start line or get dropped off, but there is no parking available at the start line. Founded in 1969 and located in the Los Carneros region, Cuvaison is known for its Chardonnay and Pinot Noir. Its 400 acres create the perfect backdrop for the start of the event. Runners face an immediate climb up Butt Burner Hill, which can be a shock if you're not prepared. It's the toughest part of the course, but the view from the top, across the Napa Valley, is truly breathtaking. For the next two miles, the course continues gently downhill along Duhig Road, before turning east to Ramal Road until mile 5 and then north. There are no significant hills, just some light undulations. Runners pass Carneros Hills Winery and then the Donham Estate. Donham is unique, featuring the Donum Collection, one of the world's largest accessible private sculpture collections. Founded in 2011, it boasts more than 50 monumental works on the 200-acre estate, bringing together a global community of artists from 18 nations across six continents. The course continues past Ricci Vineyards around halfway and on to Burndale Road, continuing north to Denmark St and into Sonoma. The last 3 miles lead northwest across the town to the stunning Sonoma Plaza. The eight-acre Plaza was laid out in 1835 and is the largest of its kind in California. In 1961, it was dedicated as a National Historic Landmark. The town's City Hall is located in the center of The Plaza. Dedicated in 1908, the building was originally designed with four identical facades so that merchants from any side of the square could say the City Hall faced their businesses. There is also the Grinstead Amphitheatre, a rose garden, a duck pond, and two playgrounds, making it a popular location for both locals and visitors. The Rosé 5K course starts and finishes in Sonoma Plaza. Runners pass the Sonoma State Historic Park, which includes Mission San Francisco Solano and Sonoma Barracks, as well as Sonoma’s idyllic neighborhoods. They enjoy scenic landscape views of local vineyards before heading back to Sonoma Plaza to the same finish as the half marathon. The finish area is buzzing with action. There are tastings from more than 20 local wineries and plenty of food, along with great music. Each runner receives a souvenir glass and can sample from any of the winery partners present. The festivities wrap up at noon. What's Unique About This Event? A post-race wine festival is a fantastic way to celebrate your achievement. It adds a unique twist to the running experience, allowing participants to unwind and enjoy the local offerings. Do Charities Benefit? Yes, there are several charity partners each year, and runners are encouraged to raise funds for them. This adds a philanthropic element to the event, making it even more meaningful. Our Verdict: An Unforgettable Experience It may seem strange to have virtually no spectators on the course, but in a way, it's not a bad thing. It gives you the opportunity to absorb the incredible scenery—the rolling hills, the hot air balloons, and the wineries. This is a very special part of the world, and enjoying it in silence seems like the best way to experience it. The shuttle buses are an unfortunate necessity to get to the start, but you forget about that once you start running. The finish line festival is a great way to end the event; it’s just a shame it doesn't go on a bit longer! How to Register You can register online via the race website. Registration is on a first-come, first-served basis and is likely to sell out quickly. Race Website https://runnapatosonoma.com/

What is the Sapphire Running Zone? Running is more than just a sport or exercise - it is a lifestyle that connects people, improves health, and challenges the mind and body. Whether you are a beginner or an experienced runner, having access to the right resources can make a significant difference in your running journey. This guide will walk you through the essential Sapphire Running Zone resources available to runners, helping you maximise your potential and enjoy every step of the way. The homepage of The Sapphire Running Zone Running has profound physical and mental health benefits, from reducing stress to improving emotional wellbeing. At the Sapphire Running Zone, we understand how running can transform lives, especially when combined with fundraising. Our resources, including training plans, running podcasts and blogs, Zoom sessions and WhatsApp groups, alongside community support, empowering runners to achieve their goals while fostering mental health. Whether you're fundraising for charity or seeking personal growth, our community offers the tools and encouragement you need. Check out the 4 MEMBERSHIP PLANS here DISCOVER THE MAIN SAPPHIRE RUNNING ZONE RESOURCES The running community thrives on support, knowledge sharing, and motivation. The Sapphire Running Zone resources provide a comprehensive platform where runners can find everything from expert advice to training plans and gear recommendations. These resources are designed to cater to all levels, ensuring that everyone can benefit. Some of the key features include: Training Programmes : Structured plans tailored for different distances and goals. Expert Tips : Advice on nutrition, injury prevention, and performance enhancement in our blog collection . Charity Events : Our charity events, including our 30 Day Challenges, are a great way to run and fundraise. Podcasts : Insights on training and fundraising from around the world. By tapping into these resources, runners can stay informed and inspired, making their running experience more enjoyable and effective. There are six different training plans How to use the Sapphire Running Zone resources effectively To get the most out of running community resources, it is important to approach them strategically. Here are some actionable recommendations: Set Clear Goals Define what you want to achieve - whether it is completing your first 5K, improving your marathon time, or simply running consistently. This clarity will help you select the most relevant resources. Follow a Training Plan Use the training programs available to structure your workouts. Consistency and gradual progression are key to avoiding injury and improving performance. Engage with the Community Join forums, social media groups, or local running clubs linked through the resources. Sharing experiences and challenges can boost motivation. Stay Educated Regularly read expert articles and watch videos on topics like hydration, recovery, and mental toughness. Invest in Proper Gear Use gear reviews to choose shoes and apparel that suit your running style and environment. By integrating these steps, runners can create a personalised and sustainable running routine. There are new blog posts every week on the Sapphire Running Zone Essential tools and apps for runners Technology has revolutionised how runners train and track progress. Many running community resources recommend tools and apps that enhance training efficiency and enjoyment. Some popular options include: GPS Running Apps : Track distance, pace, and routes with apps like Strava, MapMyRun, or Nike Run Club. Heart Rate Monitors : Monitor intensity to optimise training zones. Running Watches : Devices like Garmin or Fitbit provide detailed metrics and coaching. Nutrition Trackers : Apps that help manage diet and hydration. Using these tools in conjunction with community advice can help runners stay accountable and make data-driven improvements. Smartwatches are a great way of recording running data Injury prevention resources Injuries can derail even the most dedicated runners. Fortunately, running community resources often include valuable information on how to prevent and recover from common running injuries. Key tips include: Warm-Up and Cool-Down : Always prepare your muscles before running and stretch afterward. Cross-Training : Incorporate activities like cycling or swimming to reduce repetitive strain. Listen to Your Body : Rest when you feel pain or excessive fatigue. Use Foam Rollers and Massage : These tools help relieve muscle tightness. Consult Professionals : Access to physical therapists or sports medicine experts through community links. By prioritising injury prevention, runners can maintain consistency and enjoy long-term progress. Staying motivated with the Sapphire Running Zone community support Motivation is often the biggest challenge for runners. The Sapphire running Zone community offers various ways to keep spirits high and goals in sight: Group Runs and Challenges : Participate in local or virtual events to stay engaged. Success Stories : Check out our Runner Stories podcasts and be inspired. Coaching and Mentorship : Connect with experienced runners for guidance. Social Media Interaction : Share your progress and celebrate milestones. The Sapphire Running Zone podcast will motivate and inspire you These support systems create a sense of belonging and accountability, which are crucial for sustained motivation. For more detailed support and resources, visit the sapphirerunningzone website. Embrace your running journey with confidence Running is a personal and rewarding pursuit. With the right community resources, you can overcome challenges, improve your performance, and enjoy every mile. Whether you are just starting or aiming for a new personal best, tapping into these tools and support networks will empower you to reach your goals. Remember, every runner’s path is unique. Use the resources available to tailor your experience and keep moving forward with confidence and enthusiasm.

Running a 5k, 10k, half or full marathon is a rewarding challenge that tests endurance, discipline, and mental strength. With the rise of technology, the pandemic and changing lifestyles, online, or 'virtual events' have become a popular alternative to traditional races. These events allow runners to participate from anywhere in the world, making running events more accessible and flexible. Whether you are a seasoned runner or a beginner, this guide will help you prepare, participate, and enjoy your virtual running experience. Understanding Virtual Events Virtual events allow participants to run their chosen distance on their own, at a location and time of their choosing, rather than gathering at a physical event site. These events often use apps or GPS devices to track your distance and time, and results are submitted online. The majority of them allow you to run the distance over a number of days, rather than all in one day. Some like the London Marathon's virtual marathon require the distance to be run in one day and on the day of the actual marathon itself. Benefits of Virtual Events Flexibility: Run at your own pace, time, and preferred route. Accessibility: Participate regardless of your location or travel restrictions. Community: Connect with runners worldwide through social media and event platforms. Safety: Avoid crowded race environments, especially during health concerns. How to Choose the Right Virtual Event When selecting an online marathon, consider the following: Reputation: Look for events with positive reviews and reliable tracking systems. Support: Check if the event offers training plans, virtual meet ups, or coaching. Cost: Compare entry fees and what is included, such as medals, shirts, or digital certificates. Some are free if you raise money for charity, like the Sapphire Running Zone 30 Day Challenges Technology: Ensure you have compatible devices or apps for tracking your run. Run your virtual event with others or with friends Preparing for Your Virtual Event Preparation is key to a successful marathon, whether virtual or in-person. Here are practical steps to get ready: Create a Training Plan Start Early: Begin training at least 12-16 weeks before the event. If you can run an amount over a number of days then this isn't a requirement in the same way it is if you have to run it in a single day. Build Mileage Gradually: Increase your weekly distance by no more than 10% to avoid injury. Include Variety: Mix long runs, speed work, and rest days. Cross-Train: Incorporate strength training and flexibility exercises. Plan Your Route Safety First: Choose well-lit, safe paths or tracks. Measure Distance: Use GPS apps or a running watch to map out your route. Consider Terrain: Opt for flat or gently rolling terrain to match your training. Gear and Nutrition Proper Footwear: Invest in running shoes that suit your gait and provide comfort. Clothing: Dress in moisture-wicking, weather-appropriate attire. Hydration and Fuel: Plan water stops and carry energy gels or snacks. Mental Preparation Set Goals: Define your target finish time or simply aim to complete the race. Visualise Success: Imagine crossing the finish line to boost motivation. Stay Positive: Prepare for challenges and remind yourself why you started. Fundraising Start early : Start your fundraising when you start your training The Sapphire Running Zone 30 Day Challenges Tips for a Successful Virtual Running Event Experience Participating in a virtual event still requires self-discipline and planning even if you do it over a number of days. Here are some actionable tips: Stick to Your Schedule: Treat your race day like a real event with a set start time. Simulate Race Conditions: Practice running at the time of day your event will take place, if it's one organised by an event company that also has a physical event, like the London Marathon. Inform Others: Let friends or family know your plans for support and safety. Use Technology Wisely: Test your GPS device or app beforehand to avoid technical issues. Celebrate Your Achievement: Share your results and photos on social media to connect with fellow runners. Making the Most of Your Online Marathon Journey. Do it for charity! Running a virtual event is more than just covering the distance. It’s about embracing the journey, learning about your limits, and celebrating your progress. Keep a training journal, connect with other runners, and remember to listen to your body. With the right mindset and preparation, your virtual marathon can be a memorable and rewarding experience. Why not fundraise for your favourite charity and do your bit to support them. Check out our 30 Day Challenges that are free to enter and which support charities across the UK. Happy running and fundraising!

Welcome to our beginner guide for runners! Whether you're looking to improve your health, challenge yourself, or simply find a new hobby, running is a fantastic choice. This guide is designed to help you start your running journey safely and enjoyably. Getting Started Safely The key to a successful running habit is to start slowly and listen to your body. Here are a few tips to get you started on the right foot: Start with walking : Don't feel pressured to run a 5k on your first day. Begin by walking for 20-30 minutes, and gradually introduce short running intervals. Warm-up and cool-down : Always start with a 5-minute warm-up (like brisk walking or dynamic stretches) and end with a 5-minute cool-down (like slow walking and static stretches). Listen to your body : If you feel pain, stop. It's better to take an extra rest day than to risk an injury. Setting Realistic Goals for Beginner Runners Setting achievable goals will help you stay motivated. Instead of aiming for a marathon right away, focus on small, consistent steps. For example, you could aim to run for 1 minute and walk for 2 minutes, repeating this for 15-20 minutes. As you get stronger, you can gradually increase your running time and decrease your walking time. Why not try a running event once you've built up your distance. Go for one that's a bit of fun! Choosing the Right Gear You don't need a lot of fancy gear to start running, but a few key items can make a big difference: Running shoes : This is the most important investment you'll make. Go to a specialty running store to get fitted for shoes that are right for your feet and running style. Comfortable clothing : Choose moisture-wicking fabrics to help you stay cool and dry. Staying Motivated There will be days when you don't feel like running, and that's okay. The key is to find what motivates you. It could be a running buddy, a great playlist, or the feeling of accomplishment after a run. Remember your 'why' and celebrate your progress along the way. Joining a running club is a great way to stay motivated. Running with others can really help you stay motivated! Join Our Community and Talk to Other Beginner Runners Ready to take the next step? Explore more resources on our website and consider joining the Sapphire Running Zone community to connect with fellow runners. We're here to support you on your journey! We have 4 Membership Plans that will help you get the most from your running...and fundraising. Benefits of Running for Beginners Running offers numerous benefits, especially for beginners. It’s not just about physical fitness; it also enhances mental well-being. Here are some key advantages: Physical Health Improvements Running can significantly improve cardiovascular health. It strengthens the heart and increases lung capacity. Regular running can also help maintain a healthy weight. Mental Clarity and Stress Relief Engaging in running can clear your mind. It’s a great way to relieve stress and anxiety. Many runners report feeling happier and more focused after a run. Building a Routine Establishing a running routine can create structure in your life. It encourages discipline and commitment, which can translate into other areas of your life. Finding the Right Running Environment Choosing the right environment to run in can enhance your experience. Here are some tips: Parks and Trails Running in parks or on trails can provide a scenic backdrop. Nature can be refreshing and motivating. Urban Running If you live in a city, running on sidewalks or through neighborhoods can be exciting. Just be mindful of traffic and choose safe routes. Treadmill Running For those who prefer indoor workouts, treadmills are a great option. They allow you to control your pace and environment. Nutrition for Runners Fueling your body properly is crucial for running. Here are some dietary tips: Hydration Staying hydrated is essential. Drink water before, during, and after your runs. Consider electrolyte drinks for longer runs. Balanced Diet Focus on a balanced diet rich in carbohydrates, proteins, and healthy fats. This will provide the energy needed for your runs. Pre-Run Snacks Eating a light snack before running can boost your energy. Consider options like bananas or energy bars. Conclusion Running is a rewarding activity that can lead to numerous benefits. By starting slowly, setting realistic goals, and finding the right gear, you can enjoy your running journey. Remember to stay motivated and connect with others in the running community. Join us at Sapphire Running Zone and take advantage of our resources and 4 Membership Plans to enhance your running experience and support charitable causes. Happy running!

It's really important that you have a race strategy in place before you get started and that you stick to it Don't be influenced by anyone around you, either at the start or during the race. You must stick to your planned approach and don't deviate from it unless there are unforeseen circumstances. Be focused. This is your day and you need to be in control of it. Here we give you some pointers on how you can make it all go to plan with the right race strategy. Setting a race goal It's always good to have an idea of your potential finish time but you should become overly fixated by it. It's very normal to take longer than your anticipated time, especially if it's your first event. This anticipated time may have been based on your longest training run, say 20 miles for a marathon, and you may have assumed the last six miles would be at the same pace. It's highly unlikely that they will be. They are likely to be much slower unless you have trained exceptionally well and you have plenty left in reserve on the day. That's really unusual so when you're thinking about a potential finish time just assume the last 20% of your miles will be at a slower pace than your longest run and potentially much slower. The more you worry about your time the less you will enjoy the event. Unless you're a top runner looking to beat your best time don't worry about the clock. Of course you want to do well but it's more important, especially if it's your first major event, to enjoy the day and want to come back for another. If you want to see a target, make it a realistic one and one that you have a really good chance of hitting. Don't fall in to the trap of overestimating your potential finish time and end up chasing an impossible goal. Give yourself a chance. The start At the start of your race you should go off relatively slowly. Don't try to keep up with those around you because you think you look fitter than they do. Many runners struggle to lose weight so just because someone ahead of you may be a bit bigger don't assume they aren't as fit as you. They may well be much fitter than you are. And they may have started in the wrong start corral. Go at the pace you have trained at. Starting slowly will help you conserve energy and help you in the latter stages of the race. If you go off too quickly you could literally run out of energy and have nothing left for the challenging last few miles. During your long runs you will have settled into a pace that you should be able to maintain during your event. If you deviate from this on race day you may struggle. Keep it constant and don't be drawn into quick bursts of speed by the crowd or by runners around you. The early stages While it's relatively easy to keep to a constant speed on your long runs, while you're training on your own and with no distractions, it is totally different when you're being cheered on by thousands of people and with runners everywhere you look. The crowd will encourage high fives and there will be regular cheers and anthems that you can get drawn into. While you want to enjoy it as much of this as you can and contribute to it wherever possible you need to keep your energy expenditure to a minimum, so be careful and don't get carried away. The early stages of your first big event will be a bit of a blur. You will have trained so hard for this and here you are running alongside thousands of others , your senses overwhelmed by the sights and sounds of what is an overpowering occasion. It is quite likely that your race plan be neglected and you will run far too fast. You need to be aware of this and ensure that you don't get sucked into all of the excitement. Remain in control. It is hard to describe the atmosphere at a really big event and absolutely no words can prepare you for it. All you can do is accept that it is going to be out of this world and make sure that you running, particularly in the early stages, is not adversely affected by it. After a few miles most runners will have settled into their pace and the need for constant overtaking will ease. There will be plenty of movements as some will tire quicker than others, but generally speaking after about six miles the field will be much more stable. By this stage you will find it much easier to run at your normal long run pace and the distractions, although many and varied, will have become a little more familiar. The atmosphere will still be incredible and the crowd will still be cheering relentlessly, but now you will have more time to absorb it all and you can focus on your running. The middle stages As you approach the halfway stage of a marathon, you must ensure that you're not running the same pace as you would for a normal half marathon, you should be slower. At the end of a half marathon you should feel like you don't have a lot left, but at the end of the first half of a marathon you should have plenty left. The second half will be much tougher and you need plenty left in the tank to deal with it. As you head through the middle stages your mind can start playing tricks on you and it's now very much a case of mind over matter. You'll be fighting mental battles from here to the finish and you need to be prepared for this. If you've trained well and you've done plenty of long runs this will be familiar, but if you haven't this will be new territory. You'll have two voices in your head, one telling you to stop and another telling you to carry on and they get stronger as you tick off the miles. Don't listen to the negative voice, especially as you head towards the toughest part of a marathon course at around 18 miles or 10 miles on a half marathon course. If you are forced to walk at any stage then try and do so as fast as you can. Some runners adopt a walk, run strategy from the outset , but for most the walking only starts when they physically can't run anymore. The more you walk the longer you'll be on your feet, so try and walk in short bursts if you can. If you're struggling at this point your mood will be darkest and morale at its lowest. You must dig deep and try and pull yourself through. If you haven't trained enough this will be a challenging part of the course and you may 'hit the wall', especially if you're doing a marathon. This is basically when the body runs out of fuel. Your glycogen stores will be fully depleted and things will be tough. On most big events routes there will be energy gels and drinks available and you'll be able to rebuild your energy levels by taking these, but be careful and don't have too many! The last few miles If you're running one of the big events the crowds will give you a huge boost during the final few miles. As you head past the 20 mile mark of a marathon or 11 miles on a half marathon, as a first timer, you'll probably be in new territory. You are unlikely to have run this far in training. Mind games will challenge you further and you'll start to wonder if your body can cope. This is where the crowd comes in. They will urge you forward and you'll find inspiration from their enthusiasm. Throughout the race you'll be ticking off the miles and no more so than the last few. As you move through the early 20s in a marathon and 10 and 11 in the half you'll find new energy reserves from somewhere and then suddenly you're nearly there. It is then that you know you are going to finish and suddenly you start to enjoy it more. The crowd will continue to lift you and you'll be filled with emotion. Many first timers will shed tears at this stage especially as they run the last mile. There is nothing like it. During your training you need to try and visualise moments like this. Images of running past Buckingham Palace in London or Central Park in New York will keep you going on the darkest coldest nights of those long winter training months. All of us need inspiration during training and there is nothing more inspiring than the last mile of a major event, absolutely nothing. As you cross the finish line your dream will have been fulfilled and you can enjoy your moment of triumph. Make sure you take in the enormity of it all.

The Antarctica Marathon is the ultimate marathon adventure The Antarctica continent is truly stunning. If you get the opportunity to run the Antarctica Marathon then you're in for a real treat once the race is done. You have three days exploring some amazing sights, including the world famous Paradise Bay, maybe the most beautiful place on earth. After a marathon celebration party on board the ship the night of the race we headed south deeper into Antarctica overnight. What we awoke to was truly spectacular. Paradise Bay. Unbelievable. Located north of the Lemaire Channel, it was once a popular anchorage for whale hunters in the early 20th century. Today, it is home to the Argentinian research station, Almirante Brown, named after the Irish-Argentinian admiral William Brown, founder of the Argentinian Navy and hero of the Argentine War of Independence. The station is one of 13 Argentinian stations in Antarctica and was well-equipped in the 1960s, before it burned down in 1984. It has since been partially rebuilt as a summer station. There are rumors that the station's doctor set fire to the building to avoid spending another winter there, but the staff was ultimately saved by an American ship. Almirante Brown is also a possible landing site for visitors to Paradise Bay. González Videla, a Chilean research station, is located in Paradise Bay at Waterboat Point. This area is situated on a land spit at the northern entrance of the bay. The name Waterboat Point was given by two British scientists who stayed there from 1921―22 in a primitive shelter built partly out of an upturned boat left by whale hunters. Today, their hut is an historic monument. We headed out into the Bay on board the zodiacs and cruised amidst this remarkable beauty. And then out of nowhere two huge humpback whales appeared ready to perform. And perform they did. At this point the zodiacs were in a circle and then as if waiting for the perfect moment both whales came up from the water somersaulted and left as gracefully as they arrived. A never to be repeated moment. That's the kind of thing that happens here. After witnessing the remarkable humpback show we toured a place where many were decimated. Antarctic whaling began during the industrial age with the use of explosive harpoons and fast catcher boats. The fishery was not sustainably managed, and ships were sent to harvest whales without considering long-term protection. This led to the decimation of nearly all whale species, resulting in most whale stocks being a small fraction of their pre-whaling levels even decades after large scale commercial whaling stopped. The Antarctic region has housed fishing villages, whaling stations, scientific bases, and way stations for exploration. Although abandoned, these facilities remain as time capsules of their respective industries and expeditions. The abandoned whaling station we visited was as if its occupants had just left. An eerie place with so much history and so much death. What must have seemed so normal at the time now seems so brutally inappropriate. After the nervous anticipation on the ship before the race it was all now very different. We were now all tourists of a different type. The hard work in preparing for and actually running the race were done and it was now time to experience this unbelievable place. The most imaginative superlatives do not do it justice. Many times we went ashore on the zodiacs to witness hundreds of gentoo penguins basking in the sun next to huge seals. All coexisting until someone fell out of line. There was then instant chaos, before calm was restored seconds later. The Adelie penguins were by far the most common we saw. Antarctica is home to roughly 2.5 million breeding pairs of Adélie penguins. These flightless birds weigh between 3.6 to 6.0 kg (7.9 to 13.2 pounds) and stand 46 to 71 cm (18 to 28 inches) tall. Their diet mainly consists of fish and krill, and they are capable of diving up to 175 meters (574 feet), though they prefer to catch their meals near the surface. Adélie penguins breed in densely populated colonies of thousands during the Southern Hemisphere summer, typically in December. Their breeding season and courtship period are among the shortest of all penguin species, characterised by flipper-waving and calls. In mid-November, the female lays two eggs which are cared for by both parents until they hatch. After three superb days of sightseeing it was time to head back. Time to buckle up the bed seat belts and head to Ushuaia. Remarkably, it was pretty much calm throughout the whole return journey. No waves breaking over the ship, no mass sea sickness and no need for the seat belts. It's amazing how two crossing of the same stretch of water can be so different. Thank god they were. The Antartica Marathon is the ultimate marathon adventure, there is no doubt about that!

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

The right amount of sleep is essential for distance running, but how much? Where do you fit a distance race training plan into your busy schedule. It's difficult and sometimes you fit it in by extending your day and getting less sleep as a result. This isn't a great idea. Your body needs the right amount of sleep and when you're pushing it further it may well need more. How much sleep you need obviously depends on the individual. Some need much more than others. It depends on your daily activity and the stage of life that you're at. If you're embarking on a training programme for distance running events like a half or full marathon this changes everything again. Rest and sleep are critically important. It is not a sign of weakness to rest and it certainly isn't a weakness to sleep. The right amount of sleep for runners is crucial. Most experts recommend 7 to 8 hours a night and those that run for a living will sleep more, as well as have a couple of hours in the afternoon. Most of us aren't in that category so we have to find a way to make our schedule work. There are four stages to your sleep pattern and it's stage 3 and 4 that are the most important. This is where all the good stuff happens. Why do runners need to sleep well? It will help to build your immune system During sleep, your immune system releases proteins called cytokines, some of which help promote sleep. Certain types of cytokines need to increase when you have an infection or inflammation, or when you're under stress. If you don't get enough sleep you won't produce enough of these protective cytokines and this impacts on the immune function and can increase the risk of infection. You'll be able to train more often and to a better level if you are able to ward off these infections and maintain better health. Sleep helps make this happen. It improves your cardiovascular health Anyone who is looking to develop a quality health and fitness lifestyle needs a strong cardiovascular system. Sleep helps to make this happen. It will give you a constantly changing breathing and heart rate and will ensure top notch blood circulation. These are all very good things. It releases human growth hormone Human Growth Hormone is the main way that your body heals and repairs itself and it does this repair work while you sleep. This is because HGH is released into the bloodstream mainly during deep sleep, so restoring your body, while you are sleeping. It also promotes a healthy metabolism, enhances your physical and mental performance. This is one of the reasons why getting plenty of sleep is so important to runners. It can help increase speed and endurance The more tired we are as runners the harder it is to perform at your maximum capacity. Quality sleep helps to fight fatigue, and improves performance as a result. If you are sleep deprived it is likely that your body will have way too much of the stress hormone, which impacts your glucose metabolism. This means you'll have less energy and your performance is significantly poorer. Sort out your sleep and you'll have more energy to run faster and for longer. While this is happening, your body is rebuilding ready for the next run... How can you develop good sleep habits? Get into a regular sleep schedule It's easier to fall asleep if you go to bed at around the same time each night and wake up at the same time. This routine will help develop your circadian rhythm. Circadian rhythms are physical, mental, and behavioural changes that follow a 24-hour cycle and they are vital for quality sleep. Don't drink caffeine late in the day The later you drink caffeine during the day the harder it could be getting to sleep. It's a stimulant and makes you alert and awake, the complete opposite of what's needed when you're trying to sleep. It will stay in your system for at least 4 hours after you drink it so remember that as you take your last few sips of the day. Do consume drinks that help you sleep A good, soothing beverage to drink before bedtime would be warm milk (your mother was right) or herbal tea such as chamomile or peppermint. Eat foods that help you sleep Avoid saturated fat and simple carbs and focus on high fiber and low saturated fat. Some of the best are rice, wholegrain crackers, turkey and wholegrain bread. Nuts, seeds, avocados, spinach and black beans are rich in magnesium which is perfect for sleep. Anything sugary is bad. Don’t have a large meal before bed Big meals aren't a great idea before bed. They can sit on your stomach and make it difficult to get settled and get into a deep sleep. They just won't be digested in time. Avoid alcohol before sleeping Drinking alcohol before sleep is also to be avoided although it's not always possible. If you go to bed with alcohol still in your system, you can experience headaches, wake up regularly and of course snore, which can be bad for the person next to you as well. You can also get night sweats and nightmares, which also won't be great for the person next to you. Stay off your cell phone before bed This is becoming more difficult by the week, but it's really important you leave your phone alone for at least an hour before you go to sleep. Turn it off. The blue light can impact on your sleep pattern and the incessant beeping can of course wake you up. Don't just mute it as the flashing light can still still be an issue, just turn it off. Stop this an hour before it's time to sleep What Happens If You Don’t Get Enough Sleep? Poor sleep can increase the risk of injury The less sleep you have the less of the human growth hormone that will be produced. As discussed earlier this is critical for muscle repair and development and without it any existing injuries you have will not heal and it's likely that you will also be more susceptible to more. You won't get any better If you are constantly running while tired you are very unlikely to improve your performance and also very unlikely to progress along a training plan. One of the core principles of training is the concept of progression and this will be extremely hard to achieve if you are sleep deprived. Without progression you certainly won't be able to successfully train for a distance running event. You will not enjoy your running We should be running and enjoying it. Of course we'll have days when we don't love it, but it should definitely not be like that every day. If it becomes a chore then something is wrong. If you are constantly running when you're tired it will not be an enjoyable experience and you will soon lose interest. Long term poor sleep increases your chances of chronic illnesses For all the reasons we've discussed here, if you are deprived of sleep over the long term you run the risk of developing one or more chronic illnesses. These can include diabetes, heart disease, high blood pressure and obesity. Do not underestimate the long term dangers of not getting enough sleep! The right amount of sleep for runners Find a way to get the right amount of sleep you need for your challenge. There is no substitute and if you're stepping up your training so you can complete a half or full marathon, or even an ultra, you must find even more time to sleep. You might need to make some lifestyle changes to accommodate it, especially if you're looking after kids but you do need to take it very seriously. Without the right amount of sleep it will get much too difficult.

Researching your next running event is crucial Not all events are run on a flat course! That might sound like an obvious statement, but it's a very common assumption and one that catches out many thousands of runners every year. Research your next event thoroughly and take into account course gradient and other issues like what time it starts, how early to you have to arrive beforehand, how far is it from where you can stay, what is the weather likely to be and how will you get there and back? There are lots of points to consider. Time spent planning is well worth it! How much is it? Given how much events cost to operate most of them are very low cost. A half or full marathon of around 5000 runners in the UK will often be around £40-£50, which represents really good value. It can be very different in the US where a big city centre marathon can often be $200-$300 and closer to $400 if you enter close to race day itself. When you're researching costs make sure you look at how the pricing structure works. There is often an early bird price (when entries first go live) and this will be considerably cheaper than it will be a few months out from the event. If you're confident that you have found the race for you then lock in an entry early and save yourself a lot of money. Is there a ballot? There are a number of really popular events that operate a lottery, or ballot system. These include all of the World Marathon Major events and others like the Big Sur International Marathon in California and the Great North Run in the UK. if you enter one of these you may need to pay a deposit and then the full amount if you get a spot, but they are all different. Some of them are increasingly hard to get into, like the London Marathon, and the chances of getting in via the ballot are slim. There are other options if you don't get a ballot spot. Tour operators have entries, but you'll generally have to buy a travel package as well, and there will be a charity programme where charities purchase entries. Running on a charity entry can be very rewarding, but again do your research and make sure you're clear how much you'll need to raise. Can you get your money back if you withdraw? Things don't always go to plan and occasionally runners need to withdraw or defer their entry. Since the pandemic many event organisers have tightened their refund rules, so double check the small print. Don't expect your money back if you get injured or your training doesn't go well, but a deferral to the following year might be possible. What's the course like? The vast majority of the big sell out events have very flat courses. Chicago, Berlin and London have consistently fast times for a reason, but Boston and New York are more challenging and are unlikely to see world records, thanks to some very memorable inclines. Boston's Heartbreak Hill anyone? Have a good look at the gradient maps on event websites. Most have a profile view and if they don't then look at the online reviews. There will be plenty of runners who have shared their feedback online, so make sure you search it out. If the event has incredible views then ask yourself what sort of hills do you have to run up to get those views. The Big Sur International Marathon in southern California has some of the most incredible coastal views of any marathon in the world, but it's also one of the hilliest courses. If you do decide a race with hills is for you then make sure you incorporate plenty of hill training in your schedule. Most training plans won't include hill work, so you'll need to find approach that works for you and weave it in. What's the weather likely to be? Race organisers work hard to ensure their event doesn't take place in extreme conditions, but that plan doesn't always work out. Generally races in hot and humid destinations will start much earlier than in temperate climates, sometimes even in the dark. Places like Los Angeles and Miami have their marathons in the winter months, but that doesn't mean it will be cool from start to finish. New York's marathon can be 18 degrees centigrade or 8 or less, anything can happen. Remember also that the event start will most often be much colder than the finish and may need to bring plenty of additional clothes, especially in somewhere like New York where you could be waiting three hours or more at the start area. It's less of an issue in a city like Singapore, but it will still be cooler at the start. What time does it start? Your race day timings play an important role in how you manage your long runs, so make sure you find out nice and early what time your race starts. Most temperate countries have start times around 9am to 10am, but events start much earlier in hot countries. Your long runs should mirror your race start time, so if you do have a 6am start this will significantly impact your long runs. The start time will also impact how you get to the start, what time you have breakfast, what time you go to bed the night before and more. Is there good public transport if you need it, are Ubers available if not, is your hotel putting on food especially if it's really early start? What is the race day support like? Another important area to research is the level of race day support. Don't assume there will be enough water stations, or gels provided on course. Of course there will be at the major events, but as the event gets smaller and the entry fee lower the support could well be significantly reduced. This means that you could well need to bring much of what you need with you. Yes, there is likely to be water, but that could be it. That in itself might not be a reason to look elsewhere, but at least you'll be prepared. This is vital race day support! Do you need to go to an expo? The really big events will most probably have an expo and it's likely you'll need to attend to collect your race number. It's not always the case, like with the Great North Run in the UK, but it is very likely with all the big city centre marathons. If this is the case with an event that you're looking to enter just make sure that you check the opening and closing times. If you're flying in you'll need to make sure your flight gets in with plenty of time to spare if you're coming in the day before the race. You absolutely cannot be late for these expos. If the information on the website says the expo closes at 5, then it will close at 5, with no exceptions. Don't be one of those runners that has to watch on race day from the sidelines because they were late to collect their bib... Where can you stay and how much? The bigger the race the bigger the impact on local accommodation, especially on a small city. It is fairly inevitable that thousands of runners descending on any destination will increase prices, so be prepared to pay a bit more than you expect, if you have to stay over on race weekend. There are lots of issues to decide when booking and proximity to either the start or finish is obviously one of them, as well as the ease of getting to the start. Check out this post on choosing somewhere to stay for London Marathon runners. Many of the points are relevant to other events. What's the local transport like For a one of the bigger events, such as any of the World Marathon Majors it's common for additional transport to made available on race morning to help get runners to the start, usually on the train network This is however unusual in the wider market, so plan carefully when it comes to selecting your next event, as some can be much tougher than others to get to. On occasions getting back to your hotel afterwards can be a challenge as well, especially as you'll be a lot less mobile. Overall it's much easier than it used to be thanks to the introduction of Uber and Lyft, so make sure you have an account with one or both of these. If you live locally remember that parking at most start areas will be pretty much impossible, unless it's a really small, local event. If you need to fly how much are flights? Before you press the 'enter now' button on your next overseas event take a minute and check out the cost of flights. Whilst the event itself itself might not push up the price there may be other factors that do and it might also be a lot more than it used to be, thanks to the pandemic. Depending on how early or late you are planning to enter the race availability of flights might also be an issue, so have a good search first before you commit to your race entry. What are the finisher goodies? If you're an avid collector of medals then this will be one of the first things you should look for on the event website. Not all of them now offer a tradition metal medal for environmental reasons. There may be a wooden medal, or even a porcelain medal. This may not be your preference, but is it a reason not to run a particular event? Most events also offer a T shirt, and sometimes these are available beforehand, either sent in the post or picked up at the expo, but more often than not they are given to finishers as you cross the line. In addition many events have a goodie bag available at the finish with all manner of sponsor products. Some of the finisher goodies can be very different to others! Don't rush in, take your time and if your dream race is still your dream race after your research then get it booked as soon as you can and beat the potential price rise! Quality race research is crucial to the emjoyment of your next event!

Our cold weather gear guide will prepare you for the worse! Unless you live in a tropical climate you're going to have to deal with running in the cold. Temperate climates mean two different running 'wardrobes'. You need to make sure you're prepared as getting it wrong can make a serious impact on enjoyment levels and potentially lead to injury challenges. We'll outline the best approach to running in the cold right here. Be prepared Wherever you are in the world there's a good chance that some months will be colder to run in than others and some of them could be very cold. If that's not the case with you then you're very fortunate, but for the rest of us it can be a challenge getting your running shoes on at some points of the year. Running in the cold can be tough. You can make it easier by making sure you have the right gear and if you do then those runs will be much more enjoyable. There is no hard and fast rule as when you have to wear certain garments, you'll know. Some of us feel the cold much more than others, so you have to use how you feel as the benchmark, not others. Ideally when you start your run you should feel a little cold, but as it progresses in the first few minutes you should then feel ok. If you start warm then you'll overheat as the run progresses, so take a layer off before you get going. The key to running in the cold is the layering for your upper body, keeping your legs warm and protecting your extremities. Do that and the colder weather will fly by! The layering system Running in the cold is all about 'layering', it isn't about putting on a nice thick jacket and getting started. It's all about wearing a number of different layers that can be put on or taken off depending on the temperature and if it's raining. This is known as the “layering system” and it can be used to keep you warm or to cool you down. Warm air is trapped between the layers acting as an insulator and this is what protects you from the cold. it's much more effective than a single, thicker layer. If you get too warm you can take a layer off and if you're too warm, take one off. If you just have one thick layer on and you're in danger of overheating you have a challenge. The first layer that you put on is known as the base layer. It gives you some warmth, but its main function is to wick (or draw) moisture away from the skin. It can't be cotton as that just absorbs moisture and these wicking qualities are really important. A perfect base layer garment It may well be that in the warmer months your base layer is your only layer, so you don't have to buy a top especially to be part of this layering system, you'll probably already have it. Next is the mid layer and its main function is insulation. It does this in two ways, first by directing any body heat that your base layer didn’t retain back into your body and secondly it stops cold air passing through to your body. These mid layers should be breathable and they should also have wicking qualities. Depending on the temperature a mid layer garment could be a long sleeved shirt or a thin fleece. As the temperature drops you might need to consider a lightweight but insulated jacket. It very much depends on your tolerance to the cold. Make sure your outer layer is waterproof and breathable The third layer, is the outer layer and this to keep the wind and rain off. Ideally this should also be breathable and waterproof. This allows sweat to escape from the body and keep you dry if the heavens open. Generally these outer layers are lightweight, but it does depend on your local conditions. If you're running in minus temperatures and it's regularly snowing then you'll need something much warmer. The number of layers that you wear is totally up to you. Some runners will be happy in the colder months with just two and some will need four. It's very much a personal decision and based on how you deal with the cold and what conditions you run in. Cover your legs Not every runner is a fan of running tights, but when it's cold it's a great idea to wear them, not just to keep warm, but to protect your muscles. The colder your muscles the more likely you are to get injured. You don't need to get the thickest, but get some that are wind resistant. It will make a real difference to your winter running. An even better option is to buy some compression tights. Find out more about compression here. If you can't be persuaded then think about running socks that go up to your knees. Again, have a look at compression options. These will help keep your calves warm, which will help. Look after your extremities Gloves If you don't wear gloves when you're running in colder weather you will have a miserable time. There are so many options now so don't just grab the first ones you can find, spend a few minutes getting it right. Get some that are breathable, so your hands don't sweat and if you're going to be using your phone on your run for a running app, then get some that enable you to use a touch screen, so you don't have to keep taking them off. Some are obviously a lot thicker than others and you may need a couple of different pairs depending on just how cold it's going to get where you are. If your hand get too warm, just take your gloves off and carry them for a while. Choose the right gloves. These have touch screen-compatible fingertips. Hat Keeping your head warm is really important. On the days when it's absolutely freezing the only real option is a beanie, but not every runner is a fan of those, so a cap is also an option. Some runners go for a headband to keep their head and ears warm, but allow the heat to escape. It depends how cold you get and if you want some of the heat to escape. Neck warmer If you need to keep your neck warm and keep the heat in, neck warmers are a great option, especially if you wear a jacket that doesn't have neck protection. One of the real benefits of these is that they can double up and be used to keep your face warm, when it really is cold, or there's a bitter wind. A neck warmer can be pulled up to protect your face from cold winds Socks Not only do you want to keep your feet warm, but you also need to keep them dry. Compression socks adjust to your body temperature and wool socks are also an excellent option. They are a good insulator and are moisture wicking, so should keep your feet both dry and warm. Don't choose the anklet option, go some that you pull a bit higher up. What about your running shoes? Most runners are fine wearing the same model of running shoes that they wear when the weather's warmer, but if you do live in an area where the temperature does really drop and you are likely to get snow and ice then you might have to invest in an alternative. You may need a shoe that keeps your feet much drier and warmer than any regular running or trail shoe, one that is built for winter running and is waterproof. It will need grippy soles and feature larger lugs and have higher ankles to keep your feet dry and warm Remember to check if the shoes are waterproof or water-resistant. If they are waterproof it means that it’s 100% resistant to water, but water-resistant means they are only partly waterproof. Check on the levels of insulation. A shoe like the Nike Pegasus 39 Shield is a normal Pegasus that has been adapted for wet and cold conditions. It has knit material in the upper to keep your feet warm, skins placed around the toes to keep you dry and insulation in the back of the tongue. It also has special tread on the outsole to provide more grip in bad weather. The Nike Pegasus 39 Shield - designed for wet and cold running Safety first When you're choosing your winter running gear, make sure you think safety first. It's really important that you can be seen in the dark, especially so if you're running in dimly lit areas. Many running shoes now have reflective strips on them somewhere and running jackets are likely to be the same. You can get beanies and gloves that have reflective materials in their designs, but if you don't think you have anything reflective at all in your gear you could buy a reflective strip or a reflective vest. Granted they don't look great, but you must be seen when you're running and that comes first. Don't overdo it when running in the cold We're all different and react to the cold in very different ways, but the principles of keeping warm when the weather turns cold are the same for everyone. The person might need two layers while another one needs three, but the idea of layering still applies. You will get warmer as you run, so just make sure you don't begin your run feeling warm. If you're overdressed, you'll be hot and sweaty midway at some point during the run. On the other hand you also don't want to start your run in a T-shirt and shorts and be miserable for the whole time. Find the balance that works for you. It might take a while to get it right, but don't be concerned about making a change once you've warmed up, even if that means a quick run back home. It will be worth it.

Check out our guide to great fundraising ideas You can't just let social media and some emails to friends and family get you to your target on their own. You'll need to do more if you want to get to it and go beyond. There are so many options, some much tougher than others. Here are our top 10 fundraising ideas. Don't be the one that has to tell their charity they couldn't make it! These are not complicated and they are easy to implement. However busy we are, we should all have a bit of time to spend raising money for charity. If you have a guaranteed entry to an event from a charity you will have a target you have to reach and if you just want to do your bit and run your next event for your favourite charity it's still a great idea to set yourself a goal. These ideas will help you reach it. Don't leave it too late though. Start early. Aim to spend a couple of hours a week on it and you get there no problem. Our top 10 fundraising ideas will make it that little bit easier. Sell, sell, sell We all have unwanted items at home and often they are in the way. What better approach to raising funds for charity than selling this on one or more of the online platforms. Ebay is the obvious one but there are plenty of others, many of which are aimed at specific types of gear. Got lots of clothes that you no longer wear? Perfect, get them on one of the platforms designed specifically for that purpose. Whatever you can get is a bonus and will help you get a small step closer to your goal. The money will come in directly to you and you add it to your page with your card, or send it directly to your charity. The more fees (from the fundraising platform, where your fundraising page is hosted) you can save by sending it directly to the charity the better. Birthday coming up? What do you get the person with everything? A donation to charity of course. Instead of receiving presents on your next birthday why not ask friends and family to make a donation on your fundraising page instead? This is a really good way of raising a decent amount without having to do a great deal. If your birthday doesn't fit the schedule, Christmas might, so try that instead. Dinner parties Plan a dinner at home for friends and family and instead of letting them in for free ask them to make a donation to your charity instead. Maybe set a minimum, but don't go too crazy in case no-one wants to come! You'll be surprised at how much you can raise by trying this approach. Make it special and maybe do it more than once. Potentially this is something you could do once for family, another time for friends and then a third time for work colleagues. Host a quiz or bingo night If you don't like the idea of cooking for potential supporters, how about organising a quiz or bingo night. These are pretty straightforward with lots of options available to download from a number of different websites. A quick Google search and you'll find the best options for your location. Charge an entry fee and a price for drinks and you'll be surprised how much you'll be able to generate from a few hours of work. Work options Not as many of us are in the office as we once were but there are enough to plan some activity to support your fundraising. You could try a 'No Swearing' day with a fine jar, a dress down day, or the ever popular sweepstake around a big sporting event. There are a lot of options but try to be creative and offer a decent prize as a reward. Fantasy sport So many of us are involved with fantasy football or one of a myriad of other options. Set up your own version wherever you're based, or use an existing game and for a month give users in your peer group an added incentive in return for a prize. Try and get something donated so you don't have any costs. Car washing or gardening This is definitely something for the warmer months and could be a great way to raise some funds. Start with people you know and then broaden your horizons and try some neighbours. They will be much more receptive if you give them your fundraising page, rather than ask for cash. Get some small cards done with the page details on it, hand them out and see what happens. You can do the same with small gardening jobs. Lawn mowing, hedge cutting, these are all options. Taxi driver This one will take a bit of planning, but why not hire yourself out for the weekend as a taxi driver for friends and family. Agree a programme of rides and fix all prices in advance. Get a schedule lined up and you could be shocked at the returns. Ask everywhere to make a donation to your fundraising page at the end of each ride and see your total shoot up! Dog walking and pet sitting Most of us seem to have a pet so make the most of that opportunity by spending some time looking after other peoples'. You could take a dog for a walk for a small contribution to your fundraising page, or spend some time at homes of your friends and family, while they are out, looking after their pets. There will be more of them than you think and could end up being very busy! Payroll giving And finally another one you can do yourself and where you're not dependent on anyone else. Set up a direct debit/standing order to your charity for an amount you won't miss and let it happen for a short period. If you have 6 months before your big event. Or arrange for payroll giving where it comes directly from your salary to your charity. If it's not too much you hopefully won't notice it and it will get you a lot closer to your goal. Hopefully these top 10 fundraising ideas have given you some inspiration that you can tweak to deliver your perfect plan. It doesn't take much time, you just have to start early and be well prepared. Good admin is key!

A Must-Do 10K Experience The Cooper River Bridge Run is the third largest 10K in the US. With nearly 40,000 participants, it is undoubtedly one of the most memorable races. This point-to-point course begins in Mount Pleasant and crosses the Cooper River on the iconic Arthur Ravenel Jr. Bridge. Runners finish in downtown Charleston, where a vibrant Finish Festival awaits. This event is truly iconic, and you should consider being part of it. The Destination: Mount Pleasant and Charleston Mount Pleasant is one of the five largest communities in South Carolina, with a population exceeding 80,000. However, many residents still refer to it simply as the Town of Mount Pleasant. According to the 2010 census, nearly 68,000 people live here. In 2015, the U.S. Census Bureau named it the 10th fastest-growing city in the nation. Coleman Boulevard, the main street, is lined with shops and restaurants. It serves as the entrance to Patriots Point, home to a naval and maritime museum, the World War II aircraft carrier USS Yorktown, and other historic vessels. Visitors can also explore the Cold War Memorial and the Vietnam National Experience, the only one of its kind in the U.S. The official Congressional Medal of Honor Museum is also located here. The Old Village is a must-visit area, showcasing 18th-century homes and plantation houses. This historic district was formally laid out in 1803 by James Hibben, and the Hibben House still stands today. Across the Cooper River lies Charleston, where the race concludes. Charleston is one of the leading tourist destinations in the US. Founded in 1670 as Charles Town, it was later relocated to its current site in 1680. With a population of 150,277, Charleston is known for its picturesque antebellum architecture, cobblestone streets, and historic landmarks. The city offers plenty for families, including the South Carolina Aquarium and Children's Museum. For a unique experience, head to the beach. Here, you can immerse yourself in sea life, collect seashells, and observe shorebirds and horseshoe crabs. Don't forget to visit the 1,500-year-old Angel Oak tree, a true ecological treasure. Afterward, indulge in the culinary delights that Charleston is famous for! History of the Cooper River Bridge Run The Cooper River Bridge Run was founded by Dr. Marcus Newberry. The first event in 1978 saw only 766 finishers running over the Silas Pearman Bridge. The late Julian Smith directed the race from 1994 to 2018 and is often referred to as the “Father of the Bridge Run.” Under his leadership, the number of participants grew from approximately 6,000 to 40,000. Race Organisation The Cooper River Bridge Run is managed and directed by a nonprofit organisation. It has a dedicated staff of seven, led by deputy director Irv Batten. They collaborate with a board of 14 members representing various entities, including the city of Charleston, the town of Mount Pleasant, Charleston County Park and Recreation, College of Charleston, the Convention and Visitors Bureau, and the Charleston Medical Society. The board meets monthly throughout the year. Additionally, around 4,000 volunteers contribute to the event's success. When is the Race? The race takes place annually in April on a Saturday. Distances Offered Participants run a single event distance of 10 km (6.2 miles). Is There an Expo? Yes, there is an expo held two days before the event, on Thursday and Friday. Here, you can collect your bib if you haven't opted for mailing. If you chose mailing, you would have received your bib before the expo. The expo takes place at the Charleston Area Convention Center, located at 5001 Coliseum Dr., North Charleston. Expect up to 200 vendor booths offering free giveaways, running gear, nutrition information, and fitness demonstrations. How Many Runners Participate? The event is capped at 38,500 entrants, making it a highly sought-after race. Course Details The race starts in Mount Pleasant at 8 AM. Runners must position themselves according to their pace and colour-coded numbers. Various groups are seeded based on predicted finish times, which need to be verified. Shuttle buses and boat shuttles are available to transport participants to the start line, with boat shuttles requiring prior booking. Runners begin by heading west on Coleman Boulevard through Mount Pleasant, soon joining the impressive Arthur Ravenel Jr. Bridge. This 2.7-mile span across the Cooper River and Town Creek opened in 2005, replacing the Grace Memorial Bridge and Pearman Bridge. It is the largest construction project in South Carolina history and the largest cable-stayed bridge in the world, costing $531 million. The bridge features eight lanes for vehicles, as well as biking and running lanes. Two 570-foot towers provide stunning views of Charleston Harbor, making it an excellent opportunity for memorable photos. At mile 4, runners descend the Meeting St Ramp and turn south into Charleston. After 400 meters, they proceed onto King St and head south to the finish line at Marion Square. The King Street Historic District, also known as Lower King Street, spans the peninsula from Calhoun Street to Broad Streets. St. Philip Street and Meeting Street define the outer edges, while the French Quarter and Harleston Village neighborhoods flank this historic area. Be sure to explore this fascinating part of the city when you get the chance. The crowds in Charleston during the race are massive, and the finish area is bustling with activity. A Finish Festival features entertainment, vendors, food, souvenirs, and plenty of refreshments. Live bands perform at the festival, and runners will hear the music twice: once while passing through Marion Square on King Street and again after crossing the finish line. Support is abundant along the route, with music playing every mile. What's Unique About the Race? The Arthur Ravenel Jr. Bridge is a standout feature of this race. While many races include bridges, this one is truly impressive. Participating in this race for the bridge alone makes it worthwhile! Do Charities Benefit from the Race? Yes, the Bridge Run allows participants to raise money for its designated charities. Runners can choose to support any charity, but these designated charities have bibs available. Our Verdict: A Memorable Experience With its stunning scenery and the remarkable Arthur Ravenel Jr. Bridge, the Cooper River Bridge Run is a must-do event. The camaraderie of 40,000 fellow runners and the top-notch organisation ensure an unforgettable experience. How to Register You can register online via the race website. The event is capped at 38,500 runners, so don't wait too long to secure your spot. Charity bibs are also available. Race Website For more information, visit the Cooper River Bridge Run website .

Whatever you do throughout your running career you absolutely must stick to the Four Principles of Training There are four principles that will shape your success, or otherwise, in whatever you do in your running career. We'll discuss in detail each of them and outline why it's so important that you follow them to the letter. All good training plans will be based on them. They are not optional! Progression Endurance running is all about gradual progression. It's all about slowly adding more training time each week and never pushing yourself to a point where you feel totally uncomfortable. As you progress your body should feel the difference, but never to the point where you aren't able to go just a little bit further. Ideally each week you should be able to add around 5% to 10% more time to your training. By using 'time on feet' as your measurement tool, rather than mileage, you can slowly build up how much you run. Over time you will get quicker and you will run more distance in each session, but at the start you should focus on how long you are actually training for and not the distance covered. Progression is the absolute cornerstone of your training and why you must allow yourself plenty of time to train for your chosen event. Rush your training and you may succumb to the runners' worst nightmare - the injury curse. Take it nice and steady and you will allow your legs to strengthen and your cardiovascular system to become more efficient over time, so allowing them to cope with the challenges ahead. Specificity While cross training is important it is vital to remember that you must focus your training on the discipline you have chosen. In other words, if you have chosen to run a full or half marathon then you must spend most of your training time on running, rather than cycling, swimming or building muscle in the gym. This is because you put stress on the parts of your body during training that you will use in the event itself. Don't develop muscles that you aren't going to use on event day, focus on those you will be using. Individualisation Everyone is different and everyone will respond to a training plan in a different way. While it is always good to train with others it isn't always easy. Two complete beginners starting out together may not develop at the same rate and will often respond in different ways to certain elements of the plan. You will regularly have 'off days' and these may be different to those of your partner even though you are following the same plan and potentially starting from the same fitness level. There are a number of factors that can affect this, such as fitness history, weight, focus, motivation and many more. Overload Often confused with overtraining, which is training too much with not enough rest, overloading is an important part of an endurance running training plan. Overload is an increased exposure to an increased training workload with the appropriate level of rest. The weekend long run is overload and is the most important element of your training plan. If you go long on Sunday you would have Monday off and only run a short distance on Tuesday. Overtraining would result if you do not build in the right amount of rest and keep training too hard without breaks, so in that instance if you ran again on Monday. Where are they in my training plan? These four principles basically make up your training plan. The whole plan is built around progression, specificity, individualisation and overload. Or at least it should be and if it isn't then you shouldn't be using it. You will see that your plan starts slowly in terms of 'time on feet' training time and then gradually increases as the weeks progress. If you look at week 12 compared to week one you'll see how far you've come. This is the progression element of the plan. You'll then see that the plan just includes running. It doesn't include an amount of time for cycling or swimming. It just focuses on running. This is the specificity element. The plan is just for you. It doesn't include recommendations for others. This is the individualization. Finally there are the rest days. Really, really important, the rest days allow for overload. They allow you to push yourself on the days you need to do the longer runs and they give you time to recover. Without the rest days your plan will fall apart. You'll get overtired and that will be it. Why are these four principles so important? They are all incredibly important in their own right and each must be followed to ensure that your training delivers your ultimate goals. More important however is the combination of the four principles. They work together to ensure that you develop mentally and physically and that you stay injury free. Each has a role to play and if you follow only three and not all four the combination becomes far less effective and you are not likely to succeed in achieving your goal What happens if I ignore them? Your training plan is all about achieving a goal. Each day you check a box and over time the days become weeks and then months and the checkboxes lead you to where you want to get to. The plan is based on these four training principles. If you don't have a plan or you don't stick to the plan you will go off course and you won't achieve your goal. As touched on above, if you follow some or not all of the principles the outcome is likely to be the same as if you don't follow any of them by making up your running training as you go. You are unlikely to achieve your goal. Stick to the principles even when you're not training for an event. Running will be much more enjoyable as a result.

Virtual events have so much to offer - find out more here Introducing our new 30 Day Challenges. We have 5km, 10km, half marathon and marathon distances for runners and walkers who aren't quite ready to tackle their preferred distance in one go, or if they don't want to travel for an event. They are also great as part of a training regime. If you're training for a 10km then you'll have to do a 5km as part of your training, so why not be rewarded for it. Find out more here. Virtual events were the only option if you wanted to run an event during the pandemic years. All physical events were cancelled and replaced by a virtual option. Some were a lot better than others, but as soon as the restrictions were lifted, most race organisers get back to their in-person events and virtual went by the wayside. For a lot of people that wasn't the best way forward. Couldn't we have both? We've launched a new programme of 30 Day Challenges that give runners and walkers who don't want to take part in physical events another option. Who are the 30 Day Challenges aimed at? Anyone can take part in our 30 Day Challenges, but if you don't want to travel to an event and prefer staying local, don't like crowds, aren't ready to do an event in one go, prefer to run or walk when and where you want then these are for you. They are also great if you don't want to pay to enter an event. They are perfect if you want to fundraise for your favourite charity and get some great rewards. If you are training for a distance event how about rewarding yourself when you do a certain long run? Multiple distances We have four distances, 5km, 10km. half marathon and marathon. We'll be adding more challenges over the next few months, so keep checking back. We've got quality medals for every distance. 12 virtual destinations There are four virtual destinations for each destination. For the 5km you can run virtually in Mumbai, Prague and Cape Town, for the 10km you can run virtually in New York, Singapore and Dubai, in the half marathon you can run virtually in London, Vancouver and Sydney and if you opt for the marathon you can choose from Los Angeles, Paris and Rio. There are course maps for each destination and each of them has a number of landmarks highlighted, with a description next to each. You can follow your progress as you go and learn about the layout and history of each destination. It's all official It's important when you're taking part in a challenge, that it means something and it's 'official'. Every session needs to be recorded on a smart watch or fitness watch and then when you've completed your challenge you can upload your evidence on the site, via your destination page. It's really easy and will only take a couple of minutes. We'll then have a look at your evidence and verify it. We'll let your charity know that everything is ok and as long as you've hit your fundraising target they will send your goodies out straightaway. Rewards Across all of our charity partners if you raise £50 you'll be sent one of our superb medals and if you raise £1000 you'll be able to choose a pair of £150 running shoes. We'll send you an online voucher and you can then choose from a number of brands, including, Hoka, Mizuno, Saucony and ON. There are also a number of other rewards and these vary by charity. Some have shirts, vests, hoodies, teddies and much more. Check each to see what they offer and how much you need to raise. There are lots of running shoes to choose from if you hit £1000 of fundraising! Destination fundraising ideas For every destination we've created a guide to local fundraising ideas. Whether it's local food and drink for a fundraising party or a destination quiz you'll get plenty of fundraising inspiration with these guides. How about a fundraising dinner party with food and drink from your chosen virtual destination? How much is it to enter? It's absolutely free to enter our 30 Day Challenges. To grab your rewards you'll need to fundraise and hit certain targets. Check your favourite charity's page for their targets. Remember if you hit £1000 you receive a £150 pair of running shoes. How do you enter? Just head here and select your preferred charity. Once you've clicked through just head to the bottom of the charity page and enter your preferred distance. You'll get a confirmation email and an entry ticket. Simply set up your fundraising page and you're ready to get started. How long do I have to complete the challenge? You have 30 days. If you want to complete it sooner that's no problem. Good luck!

It's normal to be nervous before a running event, especially if it's your first one Months of training and suddenly you're in race week. Maybe you go to a big expo and the reality of what you're doing sinks in. Race eve becomes race day and event nerves get the better of you. How do you cope? How to you deal with running in the middle of 30,000 others when you've been training for months on your own? Don't worry, we'll share our experiences here. In the weeks leading up to an event there are bound to be nervous moments. If it's your first event, there will be lots of them and at varying stages during the build up. If you're a regular at events you'll be less nervous but you're likely to still have your moments, especially if the training hasn't quite gone according to plan. If you're a regular, but haven't done a really big event before then you'll have a different set of nerves. It's natural and nothing to worry about. But how do you deal with them? During your training There will be many times during your training, irrespective of your experience, where you doubt that you're on course to achieve your goal. This normally happens when you've had a couple of bad runs in succession and when things don't feel right as a result. Don't worry, this happens and is likely to happen more than once during a long training programme. As long as you're sticking to the plan you'll be fine. Not every run will be a good one and sometimes you'll feel you're going backwards. It's normal. Just stick to the plan. Quality training plans are constructed using the four principles of training and as a result you can trust them. They use progression, specificity, individualisation and overload to guide you from your starting point to race day. Trust the process and even though there will be bumps along the road, your plan should not be the cause for any nerves. As long as it's from a good source... The week of the event Race week is a strange week. You're deep into the taper period and you're running is pretty much done before your big day. This is when doubts really do start to creep in and your mind can start playing tricks. Don't let it. Ignore the little aches and pains and general niggles that seem to happen in this week. It's very common to have mental and physical ups and downs during race week. You've been running regularly for weeks and now you're not. Don't worry about it. The event expo There is nothing like an event expo, especially a big one, to get the nerves jangling. Running can be a lonely sport and it's hard to imagine sometimes that there are potentially 30,000 other people around the world training for the same thing as you. It's only when you get to a huge exhibition hall and see the crowds that you realise how big your event really is. The expo is the first physical indication of the scale of the really big events. You'll have read about the amount of runners and probably seen the event on TV but to actually be there and see the numbers at the expo can have a real impact on those experiencing it for the first time. Try and enjoy it. Stay a while and soak up the atmosphere. This is a really special experience and it's a really important part of the package. The key is not to walk around too much, conserve your energy. Grab a coffee, sit down and take it all in. The night before Now the nerves really do kick in. This is when some runners can really start to panic. Have I done enough training? Have my running shoes got too many miles in them? Have I got the right socks? That presenter at the expo said something that I haven't been doing; have I got it all wrong? How do I pin my race number on, and how do I attach this timing chip? How do I get to the start? The list can appear endless. Again, this is all totally normal. This is why you need to leave yourself plenty of time the night before. Don't commit to going out with friends and family for too long; just a quick pasta meal and don't put too much pressure on yourself to please others. Focus on yourself. Read the race info back to front twice and make sure you know what you're doing. Put your mind at rest. Knowledge is power. And remember to attach your race number to your shirt and put the chip on your shoe (if needed) and get those jobs done before you go to bed. Don't forget to set your alarm! Make it two alarms, just in case. The big day This is it. Everything you've been training for. The first worry is getting to the start line, but because you are so prepared that shouldn't be an issue. As the clock ticks down to start time inevitably thoughts turn again to: have I done enough training? Will there be too many hills? and much more. Forget all that now, you'll be fine. Just remember to stay calm in the first stages of the race. Don't get caught up in the euphoria of the start. When the gun goes off it's very common for many runners to go off too fast. Don't be one of them. Go off too fast and you'll be using valuable energy that you need for later. Stick to your plan and focus on yourself, no one else. Do not be distracted. Running event nerves There's nothing wrong with nerves whatever you're doing, in fact many say if you're not nervous that can be a bad thing. What you don't want are nerves that originate from a situation that should have been dealt with, like not training well, or preparing badly.

Swimming is great for cross training Swimming is non-load bearing, an excellent stress reliever, offers a full-body workout, boosts energy levels, and significantly burns calories. What's not to love about it? When paired with running, it's even more beneficial. Here, we explore why you should add it to your training routine. Why is swimming a great cross training option for runners? Boosts lung capacity Swimming is a highly effective method for boosting lung capacity, essential for athletic performance. It increases both lung volume and strength, making it an ideal option for runners aiming to improve their respiratory function. Swimming effectively enhances pulmonary function and breathing ability while running. Consistent swim training can improve your breathing strength, facilitating better performance on the road. Low impact Swimming is an excellent exercise for runners because it offers a low-impact, full-body workout. It activates and strengthens all muscles, providing a greater range of motion compared to most sports. Performing all the main strokes can also increase its benefits. The resistance of water, approximately 12 times that of air, helps you build strength. To add more resistance, consider using hand-held paddles, foam noodles, or a kick boards. The more we can train with minimal injury risk, the better. The water provides buoyancy, allowing you to glide through your workout without stressing your joints. Improves flexibility Swimming significantly enhances flexibility. Many runners struggle with flexibility due to insufficient stretching routines, both before and after a run, which can eventually affect their performance. Incorporating swimming can greatly improve overall flexibility. Strengthens your feet and ankles Runners subject their feet and ankles to intense pressure, particularly during long distance event training. Swimming aids in enhancing foot conditions by stretching and strengthening the muscles and connective tissues in the feet. Burns calories Swimming is an excellent method for burning calories. A leisurely swim can burn more than 200 calories in just 30 minutes, which is more than twice the amount burned by walking. Swimming at a quicker pace can help you burn off the calories from a sugary snack much more rapidly than running or cycling! Great for a healthy lifestyle Just 30 minutes of swimming three times a week alongside a balanced, healthy diet and lifestyle is one of the best ways to stay fit and healthy and maintain a positive mental outlook. Do it with friends, and it’s even more fun! Goggles are an essential piece of kit for your swim sessions. Don't skimp and always invest in good ones. What gear do I need? This largely depends on the location of your swim training. Most people are most likely to use the local pool, whether it's at a gym or leisure centre. Some might concentrate on open water swimming in the sea or a lake. In such cases, you'll need to purchase a good wetsuit, even if you live in a warm climate. This significantly affects buoyancy, and regardless of the climate, a wetsuit is essential if open water swimming will be a regular part of your training. If you are planning to swim in very cold waters you need to get expert advise on the type of wetsuit you need. You'll have to spend wisely to ensure your sessions aren't blighted by the cold. If you're swimming indoors, it's a really affordable sport. The key is to have comfortable swimwear that meets your needs and, importantly, quality goggles. Many people use poorly fitting, inexpensive goggles that can spoil the experience. Investing a little more in decent goggles will greatly enhance your sessions. The difference in price between really good quality goggles and poor ones is only a few pounds. This is definitely an area of kit where the extra investment is worth it! A must for open water swimming! How often? Have a read of this post on the four principles of training . This talks about the need to focus your training on the discipline you have chosen. If you have chosen to run a full or half marathon then you must spend most of your training time on running. If you're focusing on a distance swimming event then it works the other way. It's all about swimming, with the cross training being the gym, cycling and running. Your training plan will have rest days included and this is the time to be looking at including some gentle swimming. If you want to go harder it's ok to substitute a midweek run for a swim session, but definitely not the long run; that is sacrosanct! Cross training is always good to include in a plan, but only in moderation. Training for a distance event must focus on running, however hard that can sometimes be! Swimming is a great cross training option!