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Starting a fitness journey can feel overwhelming. You might wonder where to begin, how to stay motivated, or what exercises will give you the best results. A 30-day workout plan is a fantastic way to build momentum and create healthy habits. It breaks down your fitness goals into manageable daily tasks, making it easier to stay consistent and see progress. Whether you want to lose weight, build strength, or simply feel more energetic, committing to a month-long routine can transform your mindset and body. This post will guide you through the benefits of a 30-day workout plan, how to structure it, and tips to maximise your success. Start slowly and gradually build up during your 30 days Why Choose a 30-Day Workout Plan? A 30-day workout plan offers several advantages for beginners and seasoned exercisers alike: Clear structure : You know exactly what to do each day, reducing decision fatigue. Short-term commitment : One month feels achievable and less intimidating than long-term goals. Habit formation : Repeating workouts daily helps build lasting habits. Visible progress : You can track improvements in strength, endurance, and mood. Flexibility : Plans can be tailored to your fitness level and preferences. For example, a plan might include a mix of cardio, strength training, and flexibility exercises. This variety keeps workouts interesting and targets different muscle groups. You can also adjust intensity based on how you feel each day. Starting with a 30-day plan helps you avoid burnout. Instead of pushing too hard at once, you gradually increase effort and complexity. This approach reduces injury risk and keeps motivation high. How to Build Your 30-Day Workout Plan Creating an effective 30-day workout plan involves careful planning and realistic goal setting. Here’s a step-by-step guide: Define your goals Are you aiming to lose weight, build muscle, improve endurance, or boost overall health? Clear goals help you choose the right exercises. Choose your workouts Include a balance of cardio (running, cycling), strength training (bodyweight exercises, weights), and flexibility (yoga, stretching). Schedule rest days Rest is crucial for recovery. Plan at least 1-2 rest days per week. Set daily time commitments Decide how much time you can realistically dedicate each day, whether 20 minutes or an hour. Track your progress Use a journal or app to log workouts, reps, and how you feel. Prepare your space and gear Have your workout clothes, shoes, and any equipment ready to avoid excuses. Exercise will soon put a smile on your face! Tips to Stay Motivated Throughout Your 30-Day Journey Staying motivated for a full month can be tough. Here are some practical tips to keep you on track: Set mini-goals : Break the 30 days into weekly targets. Reward yourself : Treat yourself to something enjoyable after completing milestones. Find a workout buddy : Exercising with someone else increases accountability. Mix it up : Vary your workouts to prevent boredom. Track improvements : Take photos, measure your body, or note strength gains. Use reminders : Set alarms or calendar events for workout times. Focus on how you feel : Notice increased energy, better sleep, and mood boosts. Remember, some days will be harder than others. It’s okay to have off days as long as you get back on track. Celebrate small wins and progress rather than perfection. Staying hydrated and prepared for daily workouts What to Expect After Completing Your 30-Day Workout Plan After finishing a 30-day workout plan, you can expect several positive changes: Improved fitness : Increased strength, endurance, and flexibility. Better habits : Regular exercise becomes part of your routine. Weight changes : Depending on your goals, you may see fat loss or muscle gain. Boosted confidence : Achieving a goal builds self-esteem. Enhanced mood : Exercise releases endorphins that reduce stress and anxiety. To maintain progress, consider setting new goals or repeating the plan with increased intensity. You can also explore other fitness programs or sports to keep things fresh. Remember, fitness is a lifelong journey. The 30-day workout plan is just the beginning of a healthier, more active lifestyle. Starting a fitness routine can be simple and rewarding with the right plan. A 30-day workout plan provides structure, motivation, and measurable results. The key is consistency and listening to your body. Take the first step today and watch how a month of commitment can transform your health and well-being. Why not try one of our 30 Day Challenges and raise money for charity at the same time?

A half marathon through the wine country of Luxembourg Runners always love a race through wine regions and although this isn't one of the most well known it's a great event that you need to look at The Route de Vin Half Marathon is the oldest road race in Luxembourg, having started way back in 1962 and although it's not a massive event, taking on the half marathon through the country's Moselle wine region is an experience you won't forget! The Moselle wine region of Luxembourg You may not know too much about Luxembourg, but chances are you will have had some of its wine at some point, even though you may not have realised!. And that wine is likely to have come from the Moselle wine region where this event is hosted. Luxembourg is surrounded by Belgium, France and Germany in Western Europe, is mostly rural, and has a population of only 650,000. In the southeast, the Moselle's sun-drenched hillsides produce internationally renowned wines, from its most famous grape varieties like Pinots, Auxerrois and Rieslings. The area is full of amazing hikes and cycle tracks as well as numerous museums on culture, wine, architecture, nature conservation and aviation. Remich, known as the pearl of the Moselle, is a tourist town characterized by a magnificent panorama of vineyards and dense forests that surround the city like an amphitheatre. This is where this fascinating half marathon starts and finishes. It's a great place for a long weekend and the perfect base for exploring the abundant wineries. History of the Route de Vin Half Marathon The Route de Vin was the very first road race organised in the Grand-Duchy (and the surrounding area) on October 16, 1962. During the first editions in the 1960s, only experienced runners took part, with only 29 competitors reaching the finish line in the first race. This had reached 100 by 1969 and 14 years later, in 1983 this had risen to 662. In 1990 more than 1000 participants were registered at the finish, while the 1500 threshold was reached in 1999. Although the Route du Vin was, of course, always run along the Moselle, the route taken varied on several occasions. The new route, with a round trip Remich-Stadbredimus-Remich-direction Schengen-Remich, is officially approved by the Association of International Marathons. ​ Race Organiser ​The event is organised by Urban Trail de Luxembourg. They work in close collaboration with the Luxembourg Athletics Federation and the City of Remich, the Police, the Ponts et Chaussées, the emergency services including a medical team, as well as more than 200 volunteers to ensure that the event runs almost flawlessly at all levels. There are a number of commercial partners, some of them having been associated with the event for many years. ​ When is the Route de Vin Half Marathon The race is held annually in September. Distances Half Marathon 5km 10km Is there an Expo? It's not officially called an expo but there is a race village. This is where you collect your number. Bib numbers can be collected on Saturday between 12.00 and 6.00. p.m or on the day of the race between 8.00 and 10.00 a.m. at the ING Route du Vin Village on the Esplanade in Remich. No bibs are posted. How many runners? Approximately 2,000 and growing. The course It all starts at the ING Route du Vin Village, from where you head north in the direction of Stadtbredimus. In the town of Stadtbredimus you will have the opportunity to absorb the regional history of viticulture. The wines of Stadtbredimus and Greiveldange - from the sites called Dieffert, Primerberg, Fels, Greiveldange-Hütte, Herrenberg, Goldberg are some of the best vintages of the Luxembourg Moselle.You then then go back to Remich in the direction of Schengen. Schengen is undoubtedly the village best known for its European status due to the “Schengen Agreement” which was signed on June 14th 1985 on the passenger boat M.S. Princesse Marie-Astrid . The winegrowing village was chosen due to its common border of France, Germany and the economic union Benelux (the first five signatories of the agreement). Magnificent views over the Moselle valley, steep vineyards, wide views towards Luxembourg and the Lorraine and the wild nature create a unique hiking experience. and From there it's back to Remich for the finish, on the Esplanade. Then it's time to enjoy some wine. There is water, Coca-Cola and fruit at each aid station (km 5, 10, 15 and 20). What's unique? The vineyards! And the price. This has to be one of the cheapest quality running events anywhere. Do charities benefit? The organisers support the Unite charity and ask all runners to donate to the charity during registration. Since 1991 the mission of the organisers has been to support the education efforts of local partners in Cambodia, Colombia, Central African Republic, Malawi, Uganda and Zambia. The donations help fund the training of more than 5,000 individuals, actors of their own development, who strive to bring quality education to more than 17,000 children, to increase and diversify agricultural practices, improve human and environmental health conditions and strengthen the social cohesion of their communities! Aside from this support runners can raise money for their favourite charities on their own fundraising page, but this is uncommon. How to register Online via the website. It does not sell out yet, but don't leave it too late. Race website https://www.routeduvin.lu/en

Choosing your first marathon is a big step. Our guide helps you make the right decision Where do you begin? Where should your first event be? There are thousands of them around the world, including options in pretty much every city in the US and sometimes more than one. There are marathons in some very unlikely destinations like Antarctica, the North Pole and Mongolia. So wherever you want to run a marathon there's a good chance you'll be able to find one. Here we help you make the right choice. It's never been easier to find your ideal first marathon. A few minutes online and a world of possibilities opens up. Most events have excellent websites (there are a few exceptions) giving you everything you need to know. Getting a spot however can be a very different situation. The really popular ones have ballots and getting in can be very difficult, but there are ways. First up though, where should you run? Where should you run? First you need to decide what type of marathon you want to run. There are many differences in marathons around the world and your choice will be a deciding factor in whether you come back for another. Where you run is probably one of the most important decisions of your running careers. Plenty of blossoming starts have gone nowhere because the wrong decision was made about the all important first marathon. Think about what you are trying to get out of your first one. Do you need to travel far, or is that part of the experience you're after? You need to consider a number of different factors that will have a major bearing on how much you enjoy the race. Is the course flat? What are the facilities like? Is it easy to get to? Is it a point to point course or a loop? Where are you going to stay? How many others are going to be running? How many people will be watching? Are there plenty of vantage points for friends and family and can they move around easily? What's the support package like from the organisers? Do you get a medal and or a T-shirt at the end? What's your budget? Some events are much more expensive to enter than others and then there's the cost of the trip. The timing of the marathon will determine when you'll be training, winter or summer for example, so choose an event date that means you can train when it's best for you. When you've considered the answers to these questions then you're ready to choose your first marathon, a decision which of course should be many months before race day. Do not leave a decision until the last minute. You should think long and hard about it and decide a year or so from event day. Running a marathon, especially one overseas takes a lot of planning and you should leave nothing to chance. Once you've decided which one is for you then it's time to enter. Entering your first marathon Entering a marathon is now so easy. Gone are the paper forms that had to be posted to the organisers from not so long ago. There are some exceptions, but in the vast majority of cases you can now enter online in a few minutes. Once on the relevant section of the event website you simply complete the required information and pay securely using your card. Generally the actual registration process will be done via a third party registration system. You'll get an email from them and also from the event itself to say you're in. It's important that you think carefully when you're asked for your predicted finishing time, which most of them will ask, especially the bigger ones. The start area will be split into groups (corrals) and these go off at certain times, in wave starts, to reduce congestion. Runners are allocated their corral based on the start time entered on the registration form. Get that wrong and it could ruin your day. It's tough when you're doing your first event to know exactly what time to enter here but be cautious. It's likely your finishing time will be slower than you think. Once your entry is accepted you'll start hearing from the organisers via their newsletter programme. Some are much better than others, but generally you should get some kind of update every month. This won't always be the case and sometimes you'll get nothing until you're sent race day instructions a few weeks from race day. Sign up to their social media channels and that way you'll be able to keep up to date with what's happening. It's likely with the big ones that you'll need to pick up your race bib at the event expo and you should be sent information about that. If not you'll receive the bib in the mail a couple of weeks or so before the race. However if you've entered one of the really big events, like the World Marathon Majors and a few others, things are very different. They operate a ballot due to the volume of people who want to run. The London Marathon for example has nearly half a million people enter its ballot for around 40,000 spots. New York, Boston, Chicago, and Berlin are similar. Huge numbers wanting to run and very few spots. If you're lucky enough to get a spot in one of these events you'll understand why so many want to run them. The organisation on the day and the unbelievable crowd support ensure that the time you spend running will be some of the most unforgettable hours of your life. Over 1.1m entered to run over this Bridge in 2026 Running for charity The biggest and most successful events that are oversubscribed each year keep a number of spots aside and sell them directly to charities, often in packages with website marketing included. The charities then recruit runners (most of whom have been unable to get a spot through the ballot) who then commit to raise a pre agreed amount of fundraising support. This figure will cover the cost of the entry and marketing and leave the charity with some 'profit' that it can then use to fund its goals. It's a 'win, win' with everyone benefitting from this arrangement. Don't think that it's just a case of saying 'ok, I agree' and you're in. Many of the charities will also be oversubscribed for their allocation of spots as well and they will be very selective in deciding who gets one. This process will include assessing how good a fundraiser they think the applicant is. Remember that if you are accepted by a charity for one of these spots you are entering into a contract with them and you are obliged to raise the amount you agreed to. In the US you will have to give the charity your credit card details and they will debit your card at certain points if you haven't raised what you said you would at any given stage. We've got lots more on running for charity here Tour operators If you didn't get a spot in the event you had set your heart on and you can't commit to running for charity there is another way. There are a number of tour operators that specialise in trips to running events and they have guaranteed spots in the big events. Some of them have spots in all six World Marathon Majors. They will require you to book flights and accommodations through them. It's not a cheap tour but if you passionately want to experience one of the big events this may be your only option. They do have other benefits like a tour guide who will help you get around and if you're on your own they are a great way to meet other runners and share the moment. A tour operator might be a great option to be able to run on the streets of New York in November So you've decided on where you want to run and you're in. Now what? Check out this post on what to do next.

Cross training is such an important part of your running training and the gym is a really important part of that schedule Whether it be a regular session in the pool, sessions on the rowing machine or reps on specific pieces of equipment you need to plan how you use the gym carefully and stick to it. It's perfect for bad weather days too! Cross training No runner should train for a distance event, from a 10k to a marathon and beyond, without incorporating some form of cross training in their training schedule. But what does cross training really mean and does it count as 'proper training'? Ultimately you want your training time to be time that helps you get fitter. Cross training will do that but it won't necessarily help you become 'running fitter'. it will however help you recover better and develop parts of the body that running doesn't input. It will help you prevent injuries and it will improve your mental wellbeing. It will also relieve the boredom. Yes, as much as we love running there may be occasions when you need a break to do other sports. There are many forms of cross training, but the gym is one of the best. If you have a pool at yours that helps even more and combined with stationary bikes and gym equipment you have the perfect way to compliment your running training. And that is very much what cross training does. It doesn't replace the 'time on feet' training but it does compliment it. The Pool In our post on swimming as part of cross training we discussed its benefits and how it can support your running. If you have a pool in your gym then make the most of it and include a swim whenever you visit. If you don't have a pool then make the effort to find one locally and spend some quality time on some decent sessions. Most will also have a sauna attached and what better way to spend some relaxation time after a tough workout? Classes Gym classes are a great way to socialise, get fit and push yourself in a semi competitive environment. Aerobics is great in a group, as is pilates, but one of the best for running is spin. Spin classes burn fat quickly, improve your heart health and muscle endurance and are a great way of assessing your fitness levels. It is non load bearing and as a result means your chances of injury are significantly reduced; as long as you don't push too hard. Try and schedule in a session of two a week and see how it benefits your overall fitness levels. Indoor cycling As well as spin, there will be other stationary bikes in your gym that it's worth using regularly. As with spin these have multiple benefits, including building up leg muscle, which is clearly a major benefit for runners. They are stress free, as you can go as fast or slow as you want and you can stay on them as long as you want. They are great for the joints and effectively develop your whole cardiovascular system. These are almost pressure free options, but let that tempt you into taking it too easy! You still have to work to get benefits. Gym machines If you're new to the gym don't be intimidated by these machines. Get a good introduction from a personal trainer and set yourself some goals. Don't just head to a machine, try and work out what's going on and lift what you think is the right weight. Do it all under supervision the first time and get lots of ongoing support. These machines have many benefits over the use of free weights. They prevent over or under extending joints, and they condition your body to its relative stresses in a controlled environment. If used well they will help build your overall muscle endurance, strength and stamina. Ideally you'll focus on upper and lower body, but if you want to focus on just your legs to aid your running you can. There are very specific machines for all key muscle groups. Hamstrings and calves are an issues for runners, but by using the right machines you can strengthen them and prepare better for your running sessions. Free weights Lots of gym machine users graduate to free weights. Again you should have full supervision when using these and work with a partner whenever you use them. Although many free weight sessions are aimed at upper body strength there are plenty that can benefit your legs, but speak with a personal trainer and make sure you're doing the right ones. Whatever the weather, you know that the temperature in the gym will always pretty much be the same. Don't fancy a run in boiling heat or freezing cold then this is the place to be. Want a break from endless runs, perfect then head to the gym. Don't just think of it as that though. Think of it as a once a week 'treat' where you can still exercise, but where you're giving your legs a bit of a break and you're giving yourself a chance for a reset.

We look at some of the reasons why you should embrace holiday running You 're in the middle of a training plan or you're working hard on trying to improve your fitness and you have a two week holiday coming up. What do you do? Keep going of course, but differently. It's important not to lose momentum; two weeks, or even a week missed can have a real impact on progress and running in a different climate and destination can be a real adventure. There are lots of reasons to run when you're on holiday. If you're just starting out and it's weight loss that is the main focus, or if you're following a training plan and you've a big event coming up, running when you're in a new destination can be inspiring and can make your break even more special. Don't miss time from your training plan If you're following a training plan for a half or full marathon, it's important you don't miss a week or two, whatever stage you're at. The plan will always build in some contingencies in the case of injuries, but you don't want to use that up, in case you do get some injuries later on. you'll have plenty of occasions where you might miss valuable running time later that could impact your schedule, but let a vacation be one of them. There is an argument to say that you're on vacation so you should use the time to rest and recover from everything in your life, but remember that your training plan has rest already built into it, so don't add too much more. An opportunity to explore If your vacation destination is new to you then running is the perfect way to explore it. Find locations for places to go and things to do later, while getting some quality exercise at the same time. There are likely to be some gems near your accommodations that you might discover. A run might just unearth some. You'll be amazed at how many incredible places will be on your doorstep that you could miss. Every day when you run on vacation try and go somewhere different. Chances are that every day you'll find something different. You're also likely to bump into some fascinating people, especially if you have headed off to an exotic destination. A change in terrain Chances are you'll have the opportunity to give your joints a break and enjoy some off road running when you're away. Running on the beach can be an invigorating experience but be cautious. Harder sand can be better, the softer it is the more pressure you can put on vulnerable parts like the dreaded achilles tendon. It's best to keep your running shoes on when you're running on the beach, even though it can be very tempting not to. Counter to excesses! It is totally normal for a vacation to be the excuse for some excess and why not. Maybe more fatty foods and more alcohol than normal? Maybe if it's a business trip then not so much, but very likely on a leisure trip. With a decent run every couple of days you'll be able to burn off the excess calories and be guilt free! The next time you're thinking of another sugary dessert or another local beer you won't be worrying. The perfect start or end of the day There's no better way to start or end a day. A run fills the body with endorphins and give us a real mood lift. On vacation it's the perfect way to start the day and a great way to end it. It's often easier when you're away to do a run as soon as you get up and then you can focus on family and friends and not have to worry about it later. How good does it feel going to breakfast knowing you've just been out and got some miles in the legs? There is no better feeling than the self righteous feeling when you're in a group and you're the only one that has been for a run! A potential kick start Vacation running can often be what's needed to start a new chapter in your life and actually begin a new fitness regime. Vacations give you time to think, away from the pressures of everyday life. It's a great time to assess some of your life goals and one of those might well be to improve your health and well-being. A vacation gives you time to get into fitness. One of the challenges then is to find the time when you get back home. A break from vacation routine Another benefit of running on vacation is being able to spend some time on your own. It can be strange spending so much time with people who you normally see for a few hours a day. Even if they are your nearest and dearest it can still be a shock to the system. Going for a good run gives you a chance to have a break and come back refreshed and ready to enjoy their company again! If all you've done is lie on a beach all day, going for a run can be the perfect way to have a change of scenery! Meet new running partners With the growth in social media it's never been easier to meet new people and the same applies to runners when you're on vacation. If you like running with others it won't be difficult to find others enjoying a break or locals or will be happy to show you the best places to run. Most local running clubs and groups welcome visitors so find out what options there are and get in contact with them. Running when you're away, either for business or leisure, opens up so many opportunities. It's a great shame to miss out on these so pack your running shoes and get out there!

Here's a guide on how to avoid common running injuries There are so many potential running injuries that can send our plans into meltdown but there are a handful that are by far the most common. Here we look at what they are and how they can be avoided. It's not always possible to run injury free but armed with knowledge there are ways of preventing them to an extent. We'll tell you how. What are the main causes of injury? There are so many ways that you can pick up an injury playing any kind of sport and running is no different. So many of them are linked to getting your training wrong and that's why it is so important to have a training plan and stick to it. If you run too far, too often or too quickly there's a very good chance things will go wrong. Same goes for not having enough recovery time between runs. Getting your technique right is also very important. If the number of steps you take per minute, known as your cadence, that could result in you over striding, and that could also cause you to pick up an injury. If your arms are not in the right position or your head position is wrong, that could also cause an injury of some sort. Not changing your shoes regularly (400-500 miles is the optimum) could also result in a niggle of some sort and then of course there are falls, fractures and sprains, but you can't always control those. Keeping really alert when you're running and focusing on where you're going will definitely make a difference! What are the main injuries? Knee injuries The IT band is a ligament that runs along the outside of the thigh, from the top of the hip to the outside of the knee. When this ligament thickens and rubs the knee bone, it causes it to become inflamed and this is what's known as Iliotibial Band Syndrome. It is more common if you're overtraining and it is most common cause of outer knee pain in runners. Runner's knee as this syndrome is a dull, aching pain around and in front of your knee, or behind your kneecap and it can get worse after running. Over-training, weak hip muscles, or weak thigh muscles could contribute, but it often happens when your kneecap is out of alignment. Some runners who put in the miles over many years may suffer from this gradual loss of function in the patellar tendon. It is known as Patellar Tendinopathy and its symptoms are usually both pain and swelling, Ankle issues The Achilles tendon attaches the calf to the back of the heel, and even though it is the strongest and thickest tendon in the body it is very susceptible to overuse. It allows us to push off as we run and if it's not looked after it can be a problem. Calf muscles need to be stretched and you must wear the right shoes. Incorrectly fitted running shoes are one of the most common cause of Achilles problems, so make sure you have the right pair. The pain from a sore Achilles can be acute and in extreme cases surgery is needed to rectify the problem. Self massage does work but it is painful if left too late. Ankles can be very delicate and running sprains are not uncommon. They are often caused by tripping on kerbs or running in icy conditions and most can be avoided. If you badly sprain your ankle you could have a very extended break from running. Hamstring problems Hamstring injuries are often a result of poor stretching. Lots of runners have really tight hamstrings and they get tighter over time if stretching is ignored. Tears are more likely when doing track or fartlek speed sessions. Sprints are not good for hamstrings, especially as you get older. Tibia and lower leg injuries One of the most common running injuries is shin splints. There aren't any actual splints, it's just the name used for what is essentially a pain in your shins. It's also one of the more common places to get a stress fracture so if it persists get it checked out. Shin splints are a classic overuse injury and can also result from wearing the wrong shoes. The calf muscles is also susceptible to damage from excessive running. so if you feel any discomfort take it easy for a few days and get the foam roller out and start massaging. Feet Plantar fasciitis is likely to be a problem if you have really tight calves or if you have high arches and aren't wearing the right running shoes. The plantar fascia is the thick band of tissue in the bottom of the foot that goes from the heel to the toes and its this that can become inflamed. Plantar fasciitis leads to a dull pain. Check your running shoes Muscle pulls These are very common and very irritating. These are basically small tears in the muscle and are most likely in hamstrings, calfs, the groin and the quads. There are a number of reasons why they occur, often related to inactivity and then overstretching. Blisters Blisters are the curse of many distance runners. They are caused by friction between skin and clothing or socks and shoes and can be extremely painful. Never do a long run in a brand new pair of shoes or socks and if you are looking to invest in new socks get the double layer type if you get a lot of blisters. These will cure that problem. Avoid pouring water over your head in a distance running event in hot weather. It will run down your body and into your shoes. Blisters are then not far away. Beware of nipple rub as well. Not a blister but potentially even more painful, and again dealt with by the liberal application of petroleum jelly before a run! Weather related injuries If you run in weather extremes you run the risk of a number of different issues. Too much sun, without sunscreen will lead to bad sunburn and potentially heat exhaustion, while the opposite kind of extreme temperature could result in fractures and sprains, as well as frostbite or worse, if you're not wearing the right gear. What can you do to prevent injuries? Stick to a training plan It is so important to stick to a training plan, whatever your running goal. With so many injuries resulting from incorrect training this is the best way to avoid them. Overuse and insufficient recovery time will be avoided if you stick to a plan put together by people who know what they're doing. Warm-up and cooling down It will add a few minutes to the start and finish of your session, but warming up and cooling down are both essential parts of your workout. Stretching is a vital part of both, but remember don't stretch cold muscles, so it's dynamic stretches for your warm up and static stretches during the cool down. Dynamic stretching, like the lunge, is key to the warm up before a run Cross train Although specificity is one of the four training principles it is important to spend time cross training when you get the opportunity. Swimming and cycling, for example, are great ways of getting fit, but they use different muscles and that will give your 'running muscles' a break. Do some weight training in the gym to help strengthen muscles that aren't getting much work during your running. Wear the right gear Running clothing is all about layering. If you're running in the cold, have one good base layer and then build on it and make sure all layers are able to wick the sweat away from your body. In the summer keep it lightweight. Make sure you're wearing the right socks. Cotton anything should be avoided. Hats are important in temperature extremes and of course good sunglasses in summer to protect your eyes. Change your shoes regularly If you're using a running app it will allow you to monitor how many miles you're running in a specific pair. This is really important, so make a note elsewhere if you don't use an app. If you run in shoes with too many miles in them you'll run the risk of various injuries. Stick to the roads and the flat Until you've got plenty of miles under your belt don't go running off roads and don't do anything outside of the ordinary. Your training plans won't include lots of hills, or speed sessions, so don't do them. There's plenty of time for that later. Stay safe It might not always be possible, but avoid running in the dark if you can. Not only is there a security issue, but you won't be able to see the roads in the dark and that's when you could fall. Wear reflective gear so you can be seen by others and if you are listening to music don't have it too loud. Don't run in extremes Depending on what you're used to, be careful with temperature extremes. Don't run in the middle of the day if it's really hot and if you're somewhere cold then do not run if it's icy. That's when you'll get a fracture or sprain. It's bad enough walking in icy conditions, but running is a lot worse. Drink plenty of water You need to get hydrated throughout the day, irrespective of how much you plan to run, that's good practice. If you're running for less than an hour a few extra sips before you go out is fine, you don't need to go mad. If you're doing a long run then have an energy drink for when you get back, especially if you're running in high temperatures. Listen to your body It is very common, especially in the early days, to get a few aches and pains as your body adjusts to running. Don't be too concerned. If they persist then you need to get them looked at and listen to your body as your training progresses. How to treat running injuries The vast majority of running injuries are not serious and they won't need a great deal of medical attention, nor surgery. Some will, but most won't. The key is to be sensible and follow some basic approaches to treatment. Rest With so many injuries being related to overuse the obvious treatment is to rest and take it easy. Don't run. This is why it's important to build in some contingency into your training plans so you won't be under pressure if you have to take a few days off. Massage Get yourself a foam roller or massage stick and do it yourself. Self massage is great for injury prevention and for treatment. It can make a real difference if you're able to spend a few minutes a day on it. A foam roller is a great way to treat injuries Compression This is a whole industry in itself and it's not hard to see why. Compression garments like leggings are recommended for lots of reasons and the same goes for targeted support. Use a knee compression support bandage and you'll notice the impact. Stretching Stretching is so important, both for prevention and treatment. Remember not to stretch when your muscles are cold though. Once warmed up, spend don't overdo it and be gentle with the stretches, especially in areas where you have an injury. Ice packs These are great for reducing swelling and pain. Those that are brave enough also use ice baths, but that's not for everyone! Elevate Elevation of the affected limb is a centuries old approach to injury treatment and it's not to see why once you've done it. Pain relievers Everyone gets the odd niggle that can be dealt with by taking pain killers, but never run through pain. You need to see your healthcare provider if the problem persists.

Round the Bays in Auckland is one of those must-do events The inspiration for many events around the world, Auckland's Round the Bays is a huge event for the city and brings runners from all over New Zealand and beyond. It's not just the run, it's the social scene afterwards and the huge corporate programmes that go on into the night. It's a real day of celebration for runners and non runners alike. Auckland The largest city in New Zealand, but not the capital, Auckland is located on the country's North Island and has a population of 1.5 million. It's a multicultural city, with nearly 40% of its residents born overseas. It's also known as Tāmaki Makaurau, Maori for 'Tāmaki desired by many', thanks to its natural resources and its stunning location. It's the location, which makes it such a good base for exploring its natural world. There are beautiful rainforests, parks and beaches all so close to the city centre. Walk through the region’s largest native forest in the Hunua Ranges, the Waitakere Ranges Regional Park west of the city centre, with more than 250 kilometres of walking and hiking tracks, or explore the striking landscapes of some of Auckland’s regional parks. If you're a beach lover these are on the doorstep and are at the heart of the Round the Bays course. Visit Mission Bay, Kohimarama or St Heliers, just a few minutes from downtown. Auckland is full of attractions for all the family. Its skyline is dominated by the Sky Tower, with its incredible viewing platform, and if you're feeling brave there's the Sky Jump, definitely the quickest way of getting down. Kelly Tarlton's Antarctic Encounter & Underwater World has sharks and penguins.and Auckland Zoo has more than 117 species and 700 animals. Auckland Museum gives you everything you need to know about the city and its surroundings and there are daily Maori cultural performances. To experience the city's love affair with the water head to the Viaduct Harbour and soak in its America's Cup yachting history and enjoy one or more of its quality restaurants and bars. Nearby is the Wynyard Quarter, with its Dockline Tram giving visitors a close up view of everything it has to offer. There are three main wine growing regions here, one of which is just across the water from the Round the Bays course, Waiheke Island. Known as ‘New Zealand’s Island of Wine’, it has become home to a dedicated group of award-winning wine producers. With a unique microclimate and the winemakers’ philosophy of “small is beautiful”, Waiheke has produced some of New Zealand’s most prestigious wines. There are also boutique wineries north of the city in Matakana and the oldest of them all in Kumeu. Heading along Tamaki Drive History of Round the Bays Inspired by Sydney's City2Surf event, the first Round the Bays run was held in 1972. There were 1,200 at the debut race organised by the Auckland Joggers Club. Numbers climbed steadily, peaking ten years later at 42,000. There are now regularly 30,000 running, although it was estimated that 70,000 ran in 2011. Many run without officially entering, joining from the sides as the race progresses, so the total is often greater than the official figures. Race Organiser The Auckland Joggers and Stuff Events. It is a not for profit event. When is Round the Bays The race is held annually in March Distances 8.4km Is there an expo? Bib Collection is at Royal New Zealand Yacht Squadron, Westhaven Marina in Auckland on Thursday through Saturday. How many runners? 30,000 The course It's a nice leisurely start, with the first of three waves going off until 9.15am, with the final wave, the walkers, starting 45 minutes later. It all begins on Quay St, right next to Spark Arena, with the finish line at St Heliers Bay. The Spark Arena opened in 2007 attracts some of the biggest names in the world of sports and entertainment. From Beyonce to Cirque du Soleil, and major sporting events, it's a major events space that can cater for up to 12,000 people. There will be a lot more than that waiting outside to get started on the 8.4 miles from Quay Street and along Tamaki Drive. It's a flat, point to point course, finishing in St Heliers Bay. The mass start on Quay Street The views from the start are incredible. The first one is of Judges Bay, where the heliport is located and then its across to Okahu Bay. The vistas here of the Hauraki Gulf and the coastal town of Devonport across the water are breathtaking. Just past the beach runners pass Kelly Tarlton’s Sea Life Aquarium, founded by the renowned Kiwi archaeologist and diver of the same name. There are stingrays, turtles, octopuses, venomous fish like pufferfish and stonefish, as well as king and gentoo penguins. Visitors can also snorkel with the fish, swim with sharks or stingrays, or ride the Antarctic Snowcat snowmobile to see the penguins. Kelly Tarlton’s also plays an important conservation role, as it has New Zealand’s only turtle-rescue center. It's then past Fort Bastion, built between 1886 and 1889 at Bastion Point, as part of New Zealand's coastal defences and into one of Auckland's most popular suburbs, Mission Bay. It's always busy here, with locals and visitors taking advantage of the gorgeous beach and the setting. Kayaks and stand up paddleboards are popular ways of exploring the bay, but many just prefer taking time out on the beach and soaking it all in. for more relaxation there's the Selwyn Reserve, named after George Augustus Selwyn, New Zealand’s first Anglican Bishop. Its Memorial Fountain is made of Sicilian marble and shoots plumes of water up to 12 metres high at regular intervals. The crowds here are among the best on the course and runners can expect masses of support as they head towards the finish in the next bay. Many finishers will have walked to Mission Bay to take advantage of its great bars and cafes. Vellenoweth Green in St Heliers Bay is where the race finishes. It's a huge party with many local businesses using it as a way of getting their teams active. There are marquees everywhere, including for beneficiary charities. St Heliers Bay is another of Auckland's crown jewels. It has a unique character, with a village-like atmosphere, with boutique stores and quality bars, cafes and restaurants. After the race, walk along the cliffs at low tide to Ladies Bay, a more secluded and equally picturesque beach at the mouth of the Tamaki Estuary. There are awesome views of Rangitoto Island here; it's the distinctive volcanic island in the Hauraki Gulf. Even though the event has 45 minutes between start groups and many walk the course, most people don't rush off from the finish. It's a huge day in Auckland and most stay for a while. There are plenty of food and drink options and a quick stroll into St Heliers opens up many more. Hundreds of volunteers are involved on race day What's unique? It's the biggest race in New Zealand. Do charities benefit? Over the years Round the Bays has raised over $3.5 million for New Zealand charities. Our verdict This is New Zealand's biggest running event and if you're into big events you'll love it. It's only a relatively short one and many people taking part don't even run it, but it's one that you need to tick off. It's a long way to travel just for this, but if you are planning a trip to New Zealand then synchronise your dates and register now. How to register Online via the website. It's a first come first served registration process, with no ballot. Race website https://www.roundthebays.co.nz/

Check out our review of the latest running apps Running apps are now very much part of the running landscape. Planning routes, developing a training plan and monitoring performance has never been easier. There are many options with new apps being launched on a regular basis. Share your input and take advantage of feedback from others. Some synch with your watch and some don't, while some have much better web versions where you can view progress in detail. How do you choose the right one for you? With so many options available it can be a bit daunting choosing which running app to use. You just have to be clear what you want from it and then it becomes much easier to make the decision. GPS is a given, to track your runs, but what about rewards within the app when you hit a certain milestone. These little icons can give you a boost when you might need it. Known as gamification, most will have it, but double check. Community is also something most of us look for. Can you share information and talk to others on the app? What about music and your playlists? Some allow you to sync playlists from your favorite music app. so look out for that, if it's important to you. Do you need the training features? It doesn't matter if you're a beginner or more advanced runner most of the apps available have support for your aspirations, with some aimed more at certain abilities more than others. What about your watch or 'wearable'. Does the app work with that? Some do for specific brands and others won't. Maybe you just want to use it on your phone and you don't use a watch. That's one less choice to make. Safety is obviously a key consideration. Double check if the app you're either currently using or thinking about can support you. Some can offer location sharing with trusted contacts. ££ and data Running apps are big business. Many of the big shoe and apparel manufacturers are getting in on the act and it's little wonder given the size of the market and the opportunity, both for the billions in revenue and the almost limitless data. You can use running apps in a number of ways. There are free plans that offer a certain level of functionality, including route planning and tracking and additional plans, known as premium, where the user pays a monthly fee to unlock additional features. Often there are two or three premium options. The premium plans obviously generate revenues for the owner of the app, but the free ones aren't a service, they are an incredibly rich source of data for the companies concerned. Imagine being a shoe manufacturer and having access to the running data of tens of thousands of runners, of data that tells you how often they change their shoes and being able to influence their shoe choices. That's what these apps allow them to do. And guess who owns more of these apps than anyone else. Yep, shoe and apparel manufacturers. So when you're choosing your running app you also need to think about privacy. How much information do you want to share and how do you want it being used? Check the privacy setting if this is a concern to you. What are the options? Now that you're ready to look at options, here are some of the best running apps on the App Store (iPhone and Android), for run tracking, route planning and support. C25K There are many local couch to 5k running apps around the world, but this is the daddy of them all. Developed by US company Zen Labs and launched in 2011, it is used by five million runners around the world. It's perfect for runners looking to run a 5k, whether for the first time or as part of regaining fitness. Laid out in the form of a training plan, the sessions detailed by day for each week. The first week is 3 days and a max of 20 mins a day, split between walking and running. Gradually the time per session increases as you go through the weeks. The free version includes ads that you can remove if you upgrade to Pro, for a small monthly fee. Once you've done the 5k, you can move to a 10k version, then half marathon and then the marathon. Strava Founded in San Francisco in 2009, Strava has connected over 100 million users. With a tag line on the app of 'track and share with friends' it's obvious how important community is to this app. And it's also very obvious once you sign up, when one of the screens asks who you want to follow from a pre populated list. You can share your runs with others and create groups with others. It's not all about others though. If you just want to remain solo you can change the settings (on the home screen 'choose your privacy settings') so no one knows you're there and you can just use the basic tracking of distance, speed and plotting routes in peace. It also has a shoe tracker, via the website. There is a premium version, that can be paid for monthly or a one off annual fee, that allows customers extra features such as goal setting, route planning, and advanced activity metrics. Runkeeper Runkeeper was originally launched in 2008, and was acquired by Asics in 2016. It has over 40 million users and is one of the most popular running apps available. On the free version users can track their exercise, connect with friends, and plan future workouts. and of course there is a shoe tracker, so you'll know when you need new shoes and there's a direct link to the online Asics store where you can buy them! The app is very easy to use and creating routes on the website and storing them for use on the app is straightforward. The premium version, known as 'Go' offers training plans, tailored motivation, and in-depth insights to help reach your goals. This can be paid monthly or in one hit. Check out our detailed review of Runkeeper here MapMyRun Launched in 2007, it was acquired by Under Armour in 2013. It functions well as a simple tracker, and is easy to use. The interface is well designed, and there are a lot of ways to customiSe parts of the app to the way you want it to look. There is of course the shoe tracker, with links to the Under Armour store. There's a social element (not as good as some) and a detailed list of challenges. A lot of the functions unfortunately are only available in the premium plan, such as the training plans, heart rate, power and cadence analysis. The safety feature, live tracking, is unfortunately only included in premium. That can be paid for monthly or in one payment. Nike Run Club Launched in 2016 this is Nike's version and one that is great for runners who regularly run with music. You can connect your Spotify or Apple Music to your app and create playlists. Obviously there is a shoe tracker and there are no shortage of recommendations once you reach the point that you need new shoes. Nike Run Club offers three different training plans: Getting Started, 5K, and Half-Marathon. There are also a variety of audio-guided training runs available sorted by distance, time, or goal. These audio-guided runs are led by either Nike’s running coaches or Nike athletes and are aimed more at beginner and intermediate runners. It's a free tracking and training app; there is no paid tier. Runtastic This is the adidas offering, launched in 2009 and acquired by adidas in 2015. It's a GPS running tracking app that shows your distance and pace as you run. There are a number of challenges and the option to join with friends who are also using it. There's a live coach feature to encourage you as you run and a shoe tracker. It was reported that Runtastic is being 'retired', so it's likely the Runtastic badge will be removed at some point. It links to all music apps and can be downloaded to most wearables. It's a free app with no premium features. Pumatrac This is the Puma version and it's very similar to those offered by Nike and adidas. You can track runs and link to music platforms and there's a shoe tracker of course. There are challenges and you view sessions from the community and also from Puma's trainers. It can be integrated with all the music platforms and with wearables. As with those from Nike and Adidas there is no premium option. Ismoothrun This app was launched in 2010 and is independent of the shoe brands. It does have a shoe tracker, but its for information only, not to sell you shoes. As well as all the usual information about your run, like distance, time, steps, weather etc, it also supports run/walk and interval workouts and syncs with a variety of devices. It can also send workout data to other training logs, like runkeeper and you own the data, which is unusual. It's only available as a paid option, for a small one off fee. RoadID This is a tracking app with a difference. The difference is the emphasis on safety. It has an eCrumb tracking service, allowing selected people to track you in real-time on a map when you are out running. It also offers a Stationary Alert feature, which sends a notification to the emergency contact if the user being tracked is stationary for more than five minutes. There is no free version with this app. You either pay monthly or an annual amount. Stride And now for something completely different! The Stride app allows for traditional tracking of routes but this one had something more. Your location is divided into hexagonal tiles, each representing about 60m across in the real world and the aim of the game is to capture as many of them as possible. It needs lots of users to make it work and that might not always be the case in your location. This is also a paid only app. Google Maps There is of course the easiest of them all, You can track your runs through your Google account and create your own running routes.

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

Our warm weather running guide will make sure you don't overheat! If you live somewhere that's pretty much hot all the time you'll know how to stay cool when running, but for those of us in a climate where it's almost a treat to run in the warmth then you'll need to take a very different approach than you do in winter. We'll go through the options here and give you the best advice on how to make the most of running on warmer days. Be prepared There's nothing better than going for a run in the sun, but it can soon turn into something memorable for all the wrong reasons if you're not prepared. Making sure that you don't overheat, you stay hydrated and you protect yourself from the sun's rays are all part of this preparation. If you're training for a fall marathon you'll be doing plenty of miles over the summer months, which can be an absolute pleasure. Be prepared for warm days and make sure you make every run a pleasure. Protection from the sun Sunscreen It might not always feel like it but the sun can do you serious damage even when it's not sunny. Before you put any of your warm weather running gear on you need to put on your sunscreen. It needs to be sports sunscreen that protects against UVA and UVB rays and it needs to have a high SBF number like 30 upwards. It must be waterproof to prevent it getting in your eyes as you sweat. Most sport sunscreens also contain zinc oxide for extra protection. Many sportspeople who are outside in the sun for extended periods will also use zinc oxide on its own, especially on ears and the nose. It doesn't matter how short or long your run, always make sure you have applied sunscreen. Running cap Another form of protection against the sun is a good running cap. It needs to be lightweight and designed for the job. Good running caps have mesh panels and they are loose fitting. Some runners prefer visors as opposed to caps. If you wear a visor then make sure you apply sunscreen on areas of your head that are still exposed to the sun. Make sure your cap has a good peak, is lightweight and is breathable Sunglasses The third part of our protection against the sun is a good pair of sunglasses. Keeping your eyes safe from sun damage is really important. Ultraviolet light can take its toll on both cloudless days and when the skies are gloomy; those days can be even more dangerous for your eyes. It's not just the hot sunny days we need to be concerned about. It's essential that you get a pair that offer full protection from both UVA and UVB radiation. Overexposure to UV light can cause significant eye damage and eye conditions and diseases like cataracts and potentially cancer. That makes ensuring maximum UV protection your number one priority. Too much exposure to UV over a short amount of time can cause photokeratitis, which is essentially sunburn to the eyes. You also need to consider the comfort, fit, anti-fogging and lens tint. Specialist running glasses now have non-slip nose pads, super-lightweight adjustable frames, interchangeable lenses and careful design to ensure ventilation and prevent fogging. Wraparound models offer the best coverage from side to side. For these reasons, look for a pair of sunglasses that offers the best protection for your individual face shape and remember that UV rays can reach your eyes from all angles. You should also consider your preferred lens tint. The tint of your sunglasses can help to reduce glare, but it's not just a case of the darkest colour will deliver the best protection. Yellow, orange, rose, brown, grey and amber tinted lenses are more popular for running, with amber a preferred option for trail running. Clear is popular in winter when the sun isn't as bright. Sunglasses can cost as much as a pair of running shoes, but they don't have to Clothing Whether you're running in summer or winter there are a number of factors to consider when you're buying your running clothing. it needs to be breathable, with lots of mesh vents, it needs to be able to wick moisture away from your body and it needs to dry quickly. For summer gear it should also have built in UV protection, to protect you from the sun. The choice of colour also differs in the summer. Go for white and light shades, rather than black or darker shades. The lighter shades reflect the sun and the darker ones definitely don't! Don't choose cotton! Rather than wicking moisture away from the body and keeping you cool, it does the opposite. It gets wet and progressively heavily and can lead to lots of rubbing. Wool is a material that wicks sweat away really effectively and although it's a material more associated with the colder months it's idea for summer running gear. It's not all T-shirts and shorts in the warmer months though. Evenings may be a bit cooler and then it's time for the long sleeved thin shirts and if there is rain around go for a really lightweight running jacket. You can then use these in the colder months as part of your layering system. Check that out here Tights are still popular in summer as they are now super lightweight and don't cause chaffing. Compression tights also have additional benefits that make them a must have for many runners. They come in full and three quarter length. Running shorts come with a multitude of options, some much briefer than others! When it comes to underwear again avoid cotton. There are ranges of underwear manufactured just for runners and the range of sports bras include those designed for the warmer months. There are plenty of choices. Just remember that ventilation is key. Socks Don't even think about wearing cotton socks. They absorb moisture and will get wetter as your run progresses. This will be seriously uncomfortable and could well lead to blisters. You need to grab some pairs of technical socks that are designed to keep your feet cool and that wick moisture away from your feet. These will have ventilation where you need it along with mesh and flat seams. They obviously cost more than cotton socks but they are absolutely worth every cent. They are available in a multitude of different styles and colors, with no show and anklet options being especially popular when it's really hot. Shoes Some shoes are better for winter runs and some are better in the summer. To an extent this depends on the fabric used in the manufacture of the upper. Some have more breathable fabrics than others and some have more mesh vents than others. The more breathable the fabric and the more vents, the more airflow around your foot as you're running. A lighter shoe is also good for the summer, as long as it ticks all the boxes that you need. Hydration If you're heading out for a short run of 20 minutes or less, hydration isn't a big issue, but if you're out for a while then you need to seriously consider how you're going to hydrate. All runners need to drink before they run, irrespective of distance, but if you're planning a long run in the heat then you need to make sure you have access to water. If you're able to put some water in places along the route that's a great option; it's unlikely, but it does happen. If you have to take it with you then you have a few options. One is to carry a bottle, which isn't ideal as it can affect your running style, or you can wear a hydration belt that can hold bottles. Make sure you get one that's ergonomically designed. If you are going to run a decent distance then think about a hydration vest, or gilet, as these hold both bottles and bags of water, accessed via tubes. Running hydration vests are great for long distance running

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

Check out our guide to running event expos These are often held in exhibition halls where you'll be asked to go and collect your race bibs (race number) and timing chips. This obviously saves the event organisers having to mail out thousands of race packs and it can generate revenue for them, and it can also be a great experience for the runner too. Our expo essentials guide makes sure it's a positive part of your event journey, rather than a negative one. Know the opening hours This might sound glaringly obvious but every year hundreds of runners across the world get to their expo too late, or too early. The former can be a real problem. The really big expos have a very clear policy on late comers. If you're late you will not run. So know when the expos open and close and do not be late. If your train is late or the traffic is bad that isn't the event organisers problem. Try and avoid Saturday For Sunday events most expos are between two and four days long. Occasionally there will be the odd one that only opens on Saturday but generally they are from Wednesday, Thursday or Friday until Saturday. Saturdays will always be crazy busy, so if you are able to you should try and get there on another day. That's fine if you live relatively local, but for many people they don't have a choice. If that's you then try and get there as early in the day as you can on Saturday. The afternoons are likely to be worse than the morning. Remember to bring your registration documents You will be sent a registration document, either on email or in the post that you need to bring to the expo. Don't forget this as you will find it very, very difficult to collect your bib or chip without it. Sometimes you'll be allowed to collect other runner's race packs as well, but you'll need a signed letter from them to make that happen, as well as their registration document. Guard your race bib and chip with your life! it's very likely that bib and chip pick up will be the first thing you do and then you move into the main expo hall where all the merchandise booths are. That's not always the case, but it's generally what happens. This means you still have a bit of time to go before you exit the hall. And this means you have plenty of time to lose the bib or the chip! This does happen. It's not unusual to see race packs left on chairs or on booths where someone has put it down while they tried on a pair of shoes and forgotten to pick it back up! Hang on to it tightly, it won't be easy to get another one! Enjoy the expo and don't be intimidated Don't be intimidated by expos. They can be overpowering when you see the first signage! When you first walk into the hall of a major expo it can be overwhelming. There can often be more than one hall, sometimes three or four and the scale of it may take a bit of getting used to. This may be your first experience of going to a major exhibition and it's likely to be the first time you'll see the scale of the race that you're taking part in. Don't be intimidated. This is part of the whole race package. Soak up the atmosphere and enjoy it. It's an incredible experience and you may not get to feel it again. Don't buy kit for race day There are often some great deals to be had on kit at expos, whether it's on shoes, socks or apparel. Some expos will have booths from multiple retailers and there will often be some bargains, especially running shoes from the previous season. DO NOT BE TEMPTED if you are thinking about using any of these bargains on race day. A new pair of socks or shorts might seem harmless enough, but avoid wearing anything that's new on race day. Don't buy kit for race day. At the London Marathon Expo there are many opportunities to do that! Listen to the talks from the experts Many of the bigger expos will have a panel of experts who will deliver talks on a rotating schedule across all the days of the expo. Some days might have more than others, but generally they will offer all runners the opportunity to listen to a selection whenever they are visiting. These will often cover race day planning and strategy, where water and gels will be on the course, or how to get to the start. They differ by race, but are definitely worth a listen. Take in the history There are often displays that detail the history of the race and these are well worth spending some time visiting. They put it all in context and show how things have changed over the years. Some started with only a few hundred runners and have grown to tens of thousands. These race shirts from previous events were on display at the Honolulu Marathon expo Say hello to your charity If you're running for one of the bigger charities at an event like the London Marathon chances are they will have a booth at the Expo. Make sure you go and say hello to the fundraising team. You may well have been talking to them ahead of the event so it would be nice to put a face to a name. There may be some items to collect like flags for friends and family, so make sure you spend a bit of time with them. Don't be on your feet too long There can be a lot to see and do at these shows and it can be tempting to stay for a few hours. That's fine but be wary about spending too much time on your feet. If you're visiting on a Saturday and your race is on Sunday remember that in less than 24 hours you'll be running your event and in the ideal world you should be resting. If you do want to see every inch of the expo, just take regular breaks. There should be places to have a sit down and grab a coffee. The expo is a part of your race experience and you should make the most of it. Runners that can done multiple events will often head in and out as quickly as they can, but if you're a relative newcomer make the most of it and enjoy it.

Fundraising is a great way to get more from your running. However, traditional methods like bake sales and car washes can sometimes feel stale and may not capture the interest of supporters. This is where creativity comes into play. By thinking outside the box, you can generate fresh and engaging campaigns that not only raise funds but also build community spirit. Let’s explore some innovative strategies that can boost your fundraising campaign. Creative Fundraising Ideas Engaging potential donors can often be challenging. However, with the right creative fundraising ideas , you can make your campaign stand out. Here are some suggestions that can help you elevate your fundraising game: Host a Themed Dinner Party Themed dinner parties can be an excellent way to bring people together while raising funds. You can select a unique theme, like an Italian night, a taco fiesta, or even a murder mystery dinner. Charge per ticket and offer a dining experience that guests won't forget. Promote it on social media to attract more guests. You could even collaborate with local chefs or restaurants to make it more enticing! Elegant dining setup for a themed fundraising dinner. Organise a Community Talent Show Everyone loves a good talent show! Organise an event at your local community center where people can showcase their skills – whether singing, dancing, or performing stand-up comedy. Charge an entry fee for participants as well as ticket sales for the audience. Local businesses can sponsor the event or provide prizes, which can enhance community involvement and increase fundraising potential. Community talent show bringing people together for a good cause. Launch a Virtual Challenge With the rise of online platforms, virtual challenges have become a popular fundraising tactic. Consider launching a fitness challenge, a reading challenge, or even an artistic challenge. Participants can seek sponsorships from friends and family, turning their efforts into valuable contributions to your cause. This not only encourages healthy competition but also expands your reach beyond geographical boundaries. What are some ideas for raising money? Fundraising doesn’t have to be limited to traditional avenues. Here are some unique concepts that can significantly enhance your campaign: Create a Crowdfunding Campaign Platforms like GoFundMe and Kickstarter are great for fundraising. You can craft a compelling story about your cause and share it with your network. The key is to communicate clearly what the funds will achieve and how contributions will make a difference. Use engaging visuals and a detailed plan to capture potential donors' attention. Sell Original Artwork If you have artistic friends or community members, consider hosting a gallery night where original artwork is sold, with proceeds going directly to your cause. This not only raises funds but also promotes local talent. You could also auction off pieces, which can generate an even greater buzz and raise more money. Original artwork showcased for fundraising efforts. Organise a Sports Tournament Whether it’s a charity run, a soccer match, or a volleyball tournament, sports events can attract a diverse group of participants. Charge a registration fee for teams and sell tickets to spectators. Consider offering prizes for winning teams or conducting a raffle during the event to encourage even more donations. Collaborate with Local Businesses Partnering with local businesses can amplify your fundraising efforts. You could organize a portion of the day where businesses donate a percentage of their sales to your cause. In return, you can promote their business in your marketing materials, which allows them to benefit from community goodwill. Engaging Your Community Engaging your community is vital for any fundraising campaign. Here are a few strategies to bring people together and increase participation. Leverage Social Media Social media is a free and powerful tool for spreading the word. Create an event page on platforms like Facebook and share updates, milestones, and insights along the way. Encourage supporters to share your posts and engage with your community using relevant hashtags. This can increase visibility and lead to more donations. Create a Newsletter Building an email list allows you to stay connected with your supporters. Regular newsletters can be used to share campaign updates, success stories, and future events. Include engaging content, such as testimonials or behind-the-scenes insights, that can excite your supporters and encourage them to get involved. Develop Sponsorship Packages Reach out to local businesses and offer sponsorship packages with various tier levels. Businesses can receive advertising opportunities, such as having their logo displayed in event materials or shouted out during events. This incentivizes them to support your cause, while also giving you the financial backing you need to succeed. Final Thoughts Implementing creative fundraising ideas can significantly impact your campaign’s success. Whether you host a dinner party, organize a talent show, or engage with your community through social media, the possibilities are endless. Always remember to communicate your vision clearly, show appreciation to your supporters, and measure the effectiveness of your fundraising efforts along the way. For more inspiration, visit this link for effective fundraising ideas that can elevate your campaign even further. By tapping into the creative energies of your community and leveraging innovative concepts, you can boost your fundraising campaign and achieve your goals. Get started today and watch your vision come to life!

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

The World Marathon Majors is a series of seven marathons around the world and growing In 2006 the organisers of the London Marathon joined forces with four of the world's most well known marathons, New York, Boston, Chicago and Berlin. Later Tokyo was added to create the World Marathon Majors. It has changed over the years and there are now feeder events and in 2025 the Sydney Marathon was added. They are all very hard to get into and doing all seven is the holy grail for many runners. What is the World Marathon Majors series? The World Marathon Majors is a series of seven of the biggest marathons in the world: Tokyo, Boston, London, Berlin, Chicago, New York and Sydney. Initially established as an initiative to ensure consistently high standards amongst the events and to reward the elite runners it has since broadened to focus on amateur runners. There is now the age group ranking for those at the faster end of the market, with more than 350 partner races involved, and the six star medal to encourage runners to do all six. Getting into all six is a challenge in itself however. They are all very difficult to get a spot in, but where there's a will there's a way. If you don't get in through the respective ballots there are always tour operators or charities. What are the seven events? London Field Size - 45,000 Date - April each year. The exact Sunday varies. How do you get a spot? - There is a ballot, which is notoriously hard to get a spot through, but there are hundreds of UK charities with spots and some will have these available until a few weeks before the race. Fundraising targets are anything from $2k to $5k. A limited number of US charities have entries but they will ask anything from $5k to $10k for these. Tour operators also have entries available for international runners. Event website - https://www.tcslondonmarathon.com/ Here's our post on London New York Field Size - 50,000 Date - First Sunday in November each year How do you get a spot? - There is a ballot, which is also very hard to get a spot through, but there are many US charities with entries in the event. They will ask for anything from $3k to $10k fundraising and they generally fill quickly. Many will be oversubscribed. Tour operators also have entries available for international runners. Event website - https://www.nyrr.org/tcsnycmarathon Here's our post on New York Berlin Field Size - 50,000 Date - September each year. Exact Sunday varies. How do you get a spot? - There is a ballot, and many global charities have entries in the event. In the US they ask for around $3k to $5k, with less in the UK and less again in mainland Europe where fundraising expectations are generally much lower. Tour operators also have entries available for international runners. Event website - https://www.bmw-berlin-marathon.com/en/ Here's our post on Berlin Chicago Field Size - 45,000 Date - October each year How do you get a spot? - There is a ballot, and there are nearly 200 US charities with entries in the event. Fundraising targets are lower here than New York and Boston. There are very few overseas charities with spots available. Tour operators also have entries available for international runners. Event website - https://www.chicagomarathon.com/ Here's our post on Chicago Boston Field Size - 30,000 Date - April each year on Patriot's Day. How do you get a spot? - This one is different from the others as it's based on qualifying times. There is a window of a few days where those that have run a qualifying time in the preceding year can apply for a spot. Achieving a qualifying time doesn't guarantee a spot. There are a small number of local US charities with entries in the event and generally they will ask for anything from $5k to $10k fundraising and they fill quickly. Many will be oversubscribed. Tour operators also have entries available for international runners. This event has the smallest field of any of the Majors. Event website - https://www.baa.org/races/boston-marathon Here's our post on Boston Tokyo Field Size - 37,500 Date - March each year How do you get a spot? - There is a ballot, which is also very hard to get a spot through, but there are a number of Japanese charities with entries in the event. Very few international charities have entries. All will be oversubscribed. Tour operators also have entries available for international runners and these will again be oversubscribed. Event website - https://www.marathon.tokyo/en/ Here's our post on Tokyo Sydney Field Size - 35,000 Date - August/September each year How do you get a spot? - Now it's in the Majors it will be much harder to get a spot. There are tour operator entries and a charity programme. Event website - https://www.tcssydneymarathon.com/   Here's our post on Sydney How does it all work? The series medal Introduced in 2016 the Six Star Medal encourages runners to take part in all 7 events. There is now a hub on the website where runners can claim their stars. If they do that after they have run all 7 their medal will be mailed to them. If they email in advance of their seventh event the medal will be presented at the finish line. There is a hall of fame on the site where all runners who have claimed their stars and who have been awarded a seven star medal are listed. Age Group Rankings For faster runners there are the Age Group Rankings. There are over 350 qualifying races in the Age Group World Rankings in which athletes in nine separate age groups can compete in marathons across the world to earn a global ranking. Runners will be ranked according to their single fastest time in a qualifying event. Any runner achieving the Automatic Qualifying Time for their age group will receive an immediate invitation for the 2024 Age Group World Championships, with a date and location to be confirmed. All runners need to be registered on the website. ‍ Is it worth it? It's always good to be awarded another medal so if you are one of the lucky ones and can finance trips to all seven and get a spot in all seven it's worth signing up and getting it. The age group rankings are an option if you're a faster runner but aren't a major incentive for most runners. Series website To find out more and sign up go to https://www.worldmarathonmajors.com/

If you're looking for a marathon with a difference the Midnight Sun marathon is for you Imagine finishing a marathon early in the morning, at the same time people are out shopping and while others are leaving nightclubs. And when it's still daylight. Welcome to the Midnight Sun Marathon, Tromso, Norway, where that happens and no one is remotely surprised. It's a truly unique event and one you need to add to your bucket list now. Tromso Tromso, known as the Gateway to the Arctic, is a small town of around 70,000 people, 217 miles above the Arctic Circle. It is often called Paris of the North for its year round cultural life and historically-rich city centre. The city is situated on the island of Tromsøya, surrounded by fjords and mountains. making it an ideal base for exploring the Arctic wilderness and experiencing the region's natural wonders, including the midnight sun. From mid May to late July,where the sun does not set at night. The opposite happens in the weeks either side of late December, when the sun does not rise and the area is permanently shrouded in darkness. Although this area has been inhabited by Norse and Sami settlements since the last Ice Age, Tromsø wasn’t officially founded until 1794. In the 1800’s it was an important Arctic hunting and maritime centre and by the early 1900’s it was the starting point for several Arctic expeditions. It's now a hub for scientific research, with a strong focus on the Arctic environment and climate change. It played a crucial role as a base for Arctic expeditions in the 19th and early 20th centuries. Famous Norwegian explorers like Roald Amundsen and Fridtjof Nansen were regular visitors to Tromsø. It's now home to the Norwegian Polar Institute One of the most famous buildings in the north of Norway is Tromso's Arctic Cathedral. This iconic architecture has stood on the waterfront of Tromsdalen facing the city since 1965. One of the best views of the city and surrounds, including breathtaking fjords, is from Storsteinen mountain ledge and it's easy to get there thanks to the Fjellheisen cable car. Also worth a visit is the world's northernmost botanical garden, a short walk from the university. Unsurprisingly, it is an Arctic–Alpine Botanic Garden with Arctic and alpine plants from across the northern hemisphere. Set right in the middle of the “aurora zone,” the Tromso area is ranked among the best places to observe the northern lights in the night sky. The best time to view this remarkable phenomenon is between late November and late January, when the sun stays below the horizon, so you'll have to come back again, after the race. History of the Midnight Sun Marathon Midnight Sun Marathon was founded in 1989 and the first event was arranged in 1990. Their aim is to contribute economically to sports and charities. The organization encourages everyone to run, whatever their age, capability and personal goals. They also give grants to sporting talent in Northern Norway each year. Race Organiser The event is owned and operated by the Midnight Sun Marathon company and the race director since 1996 is Nils Hætta. He is Sami and from Kautokeino in Finnmark, Northern Norway. He was part of the Lillehammer 1994 Olympics team and has a lifetime of experience arranging sporting events. When is the Midnight Sun Marathon? The race is held annually in June Distances There are five different distances to choose from: Marathon (42,2km), Mizuno Half Marathon (21,1km), Coop Mila (10km), iTromsø Mini-marathon (5km) and SNN Kids Race (500m). Is there an expo? There is a small expo in the centre of Tromso, where numbers need to be collected. It's on Friday, Saturday and on race day up to 1pm. How many runners? 6000 across all distances The course Have you ever started a marathon at 8.30 pm or half at 10.30pm? Well you will do here. The start and finish are in the city centre. It's organised but relaxed. After 2k runners cross the Tromsø Bridge, one of the most recognized sights in Tromsø. The 3,399-foot (1,036 meters) long bridge crosses the Tromsøysundet Strait connecting the mainland to the island of Tromsøya. It opened in 1960 and at the time it was the first cantilever bridge in Norway. The Arctic Cathedral, Tromso's most famous landmark is at the end of the bridge, visible from the centre of the town, set against the background of the 1238 metre Tromsdalstinden peak. Its formal name is the “Tromsdalen Church”, but because of its striking shape and dramatic architecture, it became known as The Arctic Cathedral, as soon as it was opened. Check out the chandeliers; made of Czech crystal and inspired by icicles. Once over the bridge it's an out and back first 20km, south and then north to the 10km turning point and from there back into Tromso. There are aid stations approximately every 5 kms where you can get water, Maxim sports drink and bananas. The scenery here in Tromsøya is breathtaking and although there are few spectators, local residents are in their gardens shouting support. It's a surreal experience and one not to be missed. At 20K its back across the bridge, onto the 'mainland' and south to the 30km point before returning the same way. The scenery here is the same as on Tromsøya; barren, windswept but fascinating. It's an endless summer and everyone out is celebrating the light. Even better; there are no hills of significance. At 40km it's back over the bridge and one of the most fascinating runs to a finish line anywhere in the world. The city is bustling with a unique combination of spectators, nightclub goers and shoppers and they're all cheering as you run down the home straight on Mainstreet Storgata in the early hours of the morning, in broad daylight! The Half Marathon course follows the same route as the last 21km of the marathon and the 10km goes from the city centre, around the southern tip of the island and returns back to the city centre to the finish in the same place as the full and the half. What's unique? Everything! Where else do you start an event so late and finish so early and all in daylight! It's an intriguing experience. Do charities benefit? There is no official charity programme although the organisers do support local charities involved in the event. Our verdict Definitely one you've got to do. It's really well organised and logistically it's really easy. Everything is straightforward and the scenery is stunning. It's not super busy so you can run at your own pace from start to finish. There are plenty of aid stations and the support in Tromso is great, especially given the time of day! Everyone is really friendly and nothing is too much trouble for the many volunteers. How to register Online via the website. Race website https://msm.no/en/events/midnight-sun-marathon/

Not many do it. Do you need to warm up before a run? Throughout your running career you'll hear all the time about the need to warm up before a run. But what does it really mean and what's involved? Too many people get it wrong and it can cause havoc with your training regime if you do. Get it right and it will make all the difference and keep you injury free for much longer. What is it? A warm up is a short period of exercise activity before you get into your main run. Do you often find it takes you a few minutes to really get going when you start your run and that the first mile or so feels much tougher than what follows? That could well be because you aren't warming up. We'll cover what the warm up should include, but in general it's a combination of dynamic stretching and gentle slow paced running, designed to get your mind and body ready for what's to come. If you don't do it there are many potential issues and if you do incorporate it you'll see lots and lots of benefits. Why do it? Gets you mentally prepared It can be tough at times getting ready for a run. Some days it is much easier than others, but on the days when it's not as easy the warm up period can help you mentally prepare. Going from sitting watching TV to getting out the door on a cold night for a warm can be made easier by warming up. Gets your body prepared Generally speaking before a run your muscles are cold and when they are cold they won't perform to the same degree as when they are warmed up. It's all about getting the blood to flow to your muscles by increasing your heart rate and making them more elastic as a result. You need them to stretch better and this is what the warm up helps to achieve. Raising your heart rate improves your overall cardiovascular system and you'll perform better as a result. Reduces your chances of injury This improvement in muscle elasticity will also play a major role in helping you fight injury. You will be more agile and combined with greater muscle flexibility there is a lower chance of getting injured. If you don't warm up (and this applies to all sports, not just running), you'll be liable to get cramps, and muscle pulls that could result in significant down time. How do you do it? Go to any running club or any event and before everyone starts running you'll see a lot of them stretching. Chances are they will be doing static stretches, where they are stationary. This is very, very wrong! Never stretch cold muscles. Before you do any static stretches you need to warm up your muscles; if you don't there is a real chance that you will get injured. Static stretches are for after your run. The stretches that you should do are called dynamic stretches and there are lots of options. These are some of our favorites: Leg Swings There are two options, Front to Back and Side to Side. The Front to Back stretch opens up hip flexor and hamstrings for a better range of motion (hips need to be level and the back straight, with no lean forward or backward). Balance on one leg and swing the other leg 15 – 20 times and then change legs. The Side to Side option warms up adductor and abductor muscles of the inner thighs. Retain the same upright posture and this time balance on one leg while swinging the other one side to side. Lunges Lunges are a great way to activate your glutes and warm up all of your leg muscles. There are three main types that all your leg muscles get a good dynamic stretch. Get started with front lunges. Take a big step forward, making sure your front knee doesn’t go over your toe. Then, try to get your back leg as close to the ground as possible. You need to get both legs bent at a 90-degree angle. Try five reps on each leg initially and more if you feel comfortable. Backward lunges are very similar to forward lunges. Instead of taking a big step forward, take a big step backward, keeping the same perfect form, and repeating five times on each leg. Side lunges are where you stand with your feet wider than hip-width and bend one leg, making sure your knee doesn’t go past your toes. Keep the other leg straight as you bend to the side of your bent leg. Repeat on each leg five times. March on the spot This one is nice and easy. Quickly walk up and down on the same spot for around 3 or 4 minutes. Knee lifts Another easy one. Try to bring one knee up for around 30 seconds to touch the other hand and then switch and do the other knee. Your back needs to be nice and straight and with a slight bend in the other leg. Aim for an upright posture. Remember that static stretches are for the cooling down period after a run, not before a run, when the focus is on dynamic stretching Five or six minutes is enough for the dynamic stretches and then it is some relaxed easy running. Don't just stretch and run at your normal pace. Take it easy and build it up slowly. Ideally this will be around half your normal speed and at this point you can check out your running form, making sure your arms and in the right position, head is nice and upright and the heel to toe action is perfect. You should do the same when you're running an event. Developing a warming up routine that works for you is not just about your training runs, it's also essential for race day. Many runners forget everything they have learnt on their training runs when they get to the event weekend. There is so much to think about that many things are forgotten. Race day might be the furthest you've ever run so it's even more important then to make sure everything about your warming up routine and your running form is perfect. And of course at the end you need to cool down properly and you can find out more about that here.

Great fundraising tips for the festive period Fundraising always needs a focus. Running an event for a charity gives you the ultimate focus, but adding a festive element makes it more time sensitive and might be just what you need to ramp up the urgency. Festive doesn't just mean Christmas, Thanksgiving or Easter, it can mean any holiday or celebration that is 'special, colourful or exciting'. Here we'll focus on the all important period around December and January if you're running a marathon in the Spring, like London, Boston, Manchester or Brighton for charity. If you're fundraising for a distance event, like a marathon, it's really important that you start your fundraising early and you operate it in tandem with your training. You wouldn't leave your training until the last month, so why would you do that for your fundraising? However it's a great idea to have periods where you give it bursts of activity and one of these should be around a festive period. For a Spring Marathon, the ideal time is around Christmas and the New Year. This post looks at why this festive period work well and how you can use it to drive up your fundraising. Why? Get ahead of the competition The sooner that you can start fundraising in a meaningful way the better. Remember that a few weeks before your event there will be a lot of people like you asking friends and family for donations and those potential donors will often get more than one request. Make sure you're the first to ask. Donor fatigue can be a real issue the closer you get to a major fundraising event, like the London Marathon, so get in early and make sure your request isn't greeted with a 'not again' response. Take the pressure off A boost in fundraising over the festive period can really take the pressure off, especially if you're tasked with raising £1500-£2000 for your London Marathon entry. Over six months that is a very achievable target, but it can play on your mind if you don't start early and if you hear stories of how well others in your position are doing. If you have a productive festive period you could potential raise £500 or more, and that will make such a difference. Raise the bar! If you're running an event on a charity entry then you'll have a fundraising target. If you have your own entry and using that as the basis of your fundraising then you are unlikely to have a specific target, it's all a bonus for your chosen charity. However just because you have a target doesn't mean you shouldn't try to beat it. The earlier you start your fundraising, combined with a boost during the festive season, gives you a real chance to go above and beyond and how good would that be for the charity? £1500 could easily become £2000, with a real effort over a short period. Gaining momentum Fundraising is all about gaining momentum and a really good festive period will certainly give you that. It will give you an early boost, that will encourage and inspire you as you get started. If you're new to fundraising it can all feel a bit daunting at the start, but a big boost early can make all the difference and give you the all important motivation you need.. How? Chances are you'll be entertaining at some point over the festive period so try and incorporate some food and drink from the destination of your event. Maximise party season You're very likely to see far more people during this two week period than at any time of year, so make the most of it. Fundraising has become increasingly digital, but you still can't beat the value of face to face contact. Don't be scared to ask people to donate to your page there and then. It's way harder to say no to someone stood right in front of you than it is to ignore a post or an email. Go on, what's the worst that can happen? One thing you can guarantee during any festive period, especially Christmas and New Year is that there will be plenty of food and drink. Why not add some elements of your destination into your plans if you're entertaining. Check out this fundraising guide to London that we've put together. There are lots of ideas on how to use London themed food and drink and plenty more ideas on how to theme your plans . With all these people in one place and with lots of time to fill it makes sense to both entertain and fundraise by including some events into your functions, like a quiz, charades or karaoke. Get some prizes, charge a small fee and you'll be surprised how much you can raise. The more effort you out into it the better the outcome. If you're running London how about this for a themed quiz. If there are some guests coming to your festive parties who you don't know that well than what better icebreakers than charades, quizzes and karaoke! Donations for presents How many times do you hear the expressions, 'I have no idea what to buy for them' or 'what do you buy for the person who has everything?'. Now it's easy. Just get your fundraising page link into the hands of anyone that you think might be going to buy you a present and ask them to make a donation instead. Chances are they will donate more than they would have spent on a present. And will you miss the presents? Can you remember what you got for Christmas last year from most people? If you do end up getting presents you're not loving then sell them on eBay or Vinted and donate the money you get from the sales onto your fundraising page. Ditch the presents this year and ask for donations on your fundraising page instead. Fundraising is an extremely rewarding part of undertaking a major event like the London Marathon. Even if you are lucky enough to be amongst the few who got a ballot entry you should still fundraise for a good cause. Start early though and take it as seriously as you would the training element. Keep at it and don't leave it too late.