SEARCH RESULTS

Having a great fundraising page is critical to the success of your fundraising campaign If you get it wrong the whole experience will be a struggle but if you get it right you'll find the whole process nice and straightforward. So many runners, just use the template that the fundraising platforms provide and do nothing else. That is not the way to do it. Spend an hour adding some extras and everything could be so different. Your fundraising page is at the heart of your fundraising efforts but where do you get one from? There are literally hundreds of fundraising platforms around the world and you can set up a page on any of them really easily. But before you start you need to speak with the charity that you're going to raise money for. It's very likely that if you have a guaranteed entry from a charity, that the event will have a contractual relationship with a specific platform that requires the charity runners to use that one and not a competing platform. Once you know which platform you're going to use then you need to create an account and set up a page. It's all very easy, but it's also very easy to do the bare minimum. You'll get a template when you create a page and it's this template that acts as the default option for so many runners. It shouldn't be so. This is simply the framework that you need to personalise. How? Detail your story Give as much information on your charity and why you're running for them. Detail your relationship with the charity, if you have one, and tell everyone why they should support that charity. Don't just rely on the words in the template, use your own. Add compelling images Add as many images to the page as the template will allow. Really make it personal. Include pictures of the people that have inspired you to run for this charity and change the images on a regular basis. Keep it up to date Don't just create the page and leave it. This is your shop window. As your training progresses tell people how well you're doing and include mentions of the people who are supporting you. Change the target You'll need to see a target amount when you first set up the page. As you get closer to it you must then increase it slightly. If someone sees your page for the first time and you're either past the target or really close to it they won't be that motivated to donate a decent amount. If you look like you still have a long way to go the chances are they will leave a bigger donation. Keep doing this as you get close to a target. Say thank you Either on your fundraising page, by social media, email or in person, it's really important to say thank you when donations are made. On some platforms you can send a thank you automatically when a donation is made and that's a good option, which you can then follow up. The more you thank people the more inclined they are to mention you to others. You've got your page set up and you're making all the required changes, but how do you get people to see it? Social media It's so much easier these days to tell people about your fundraising through your social media channels. Put the url of your fundraising page in your Insta bio, include it on your Facebook page, keep tweeting and if you're into TikTok and Snapchat, keep plugging it on those as well. Give your followers regular updates on your channels. If you're in the business world, LinkedIn is a great place to drive people from. Make sure when you're thanking people you use these channels to do it. Sharing is key to social media success. The more shares you can get for your related posts the better. Most social platforms have some form of sharing facilities, Find out the most effective and make the most of the tech. Word of mouth Don't be scared of telling as many people as you can about what you're doing. Most people are happy to support charities so don't be shy. The monies aren't going to you, they are going to charity, so just be bold and upfront. send them details on text once you've spoken to them. Email signature Most of us use email on a daily basis so in addition to any email blasts you do to promote your fundraising activity make sure that you add details of your fundraising page to your email signature. This is a subtle but highly effective way of promoting what you're doing. One click and the recipient will be on your freshly updated page and hopefully a donation follows very quickly afterwards! Media Talk to your local media. They may be inundated at certain times of year, but it's always worth contacting your local newspapers, radio station, or even better bloggers and new sites. If they run a story it's just a click to your page. Build a website If you're really keen you can build a website to promote what you're doing. There are so many third party website builder optionS now and it doesn't have to cost you a great deal if you go for the basic monthly option. If you have to raise a huge sum for say a New York or Boston entry this may well be the way to do it. Then you can include links to your fundraising page, your social channels and include as much copy and as many images as you like. Creating a great fundraising page is crucial to fundraising success. Good luck! Have a listen to our podcast on creating the perfect fundraising page

Keep your running technique simple and efficient One of the great things about running is that it's easy to get started and easy to get better. However there are some technique issues that you need to be aware of and these can seriously impact on your progress and performance over time. We have a look at how your head position, where your arms are during your stride and much more and how this can impact your running. There are lots of different running styles and you'll see plenty of them on your next run. While it's easy to adopt your own style, which you'll feel is the right one and the most natural for you, there are important do's and don'ts that you need to incorporate. What feels right, isn't necessarily right. Heel to toe You should never bring your feet flat down., but instead hit the ground with your heel first and then your toes. This will allow you to 'spring' into the next stride. You should almost bounce from one step to the next, which is easier said than done the further you get into your run, but that should be your aspiration! Head still and looking straight ahead As you run you should be looking ahead and keeping your head still. Resist the temptation to look down at the floor for extended periods. Obviously you'll need to check where you're going periodically, but don't do it all the time. Regular deep breathing Many runners pay little, or no attention, to their breathing and run poorly as a result, especially in the latter stages of a run. It is really important not to keep exhaling, but breathe in deeply on a regular basis. Every 100 metres or so you should drop your arms and breathe in deeply through the nose. Then exhale slowly through the mouth. This should take twice as long as the breath in. Then bring your arms back to their normal position. Relaxing your arms helps to open up your heart and lungs , improving their functionality and improving oxygen flow. This is the best way to avoid the dreaded stitch or to sort it out if you do get one. It's often assumed that a stitch strikes as a result of eating too close to a run, and that is often the case, but not always. It also regularly hits runners who are not breathing correctly. Focus on your arms It is common for runners to have their arms in the wrong position. Across the body is not good, but by your side is good. Ideally they should be by your sides, bent at the elbow and lightly brushing your waist as you run. They should not be drawn across your chest and they should not be too high. These are three primary reasons for this: Firstly, the higher your arms the more pain you are likely to get in your shoulders. Shoulder and upper back pain is common in runners of all levels and in the majority of cases it's because of poor technique. Keep your arms low and you'll ease the pressure on your shoulders. If your arms are high you're in effect 'holding them up' and using up valuable energy. Second, by keeping your arms away from your chest the more you will open up your heart and lungs and the more efficiently they will function. by bringing your arms across your body the more you restrict your cardiovascular system, making it more difficult for it to work efficiently. Thirdly, by allowing free movement of your arms by your sides they can operate more effectively, driving you forwards. If they have maximum movement you can use your arms to their full potential. This is especially important up hills, where the more you can use your arms to propel you, the more effective and economical your running performance. Keep upright Never run in a bolt upright position, but at the same time make sure you don't slouch! As your run progresses, particularly a long run, you will notice that you almost start to lean forwards. you must avoid this and keep your posture intact. Don't run 100% upright, aim instead for about 90%. By looking ahead and keeping your head still this is the position that you should naturally adopt. Hands free Avoid the temptation to carry a phone, water bottle, gels, or anything else in your hands. You can wear an accessory belt that can hold anything you think you'll need on your run and this will avoid the need to carry anything in your hands. Running with a heavy water bottle is a common reason for poor running technique. More stress gets put on the shoulder concerned and this can easily lead to significant pain as a result. More often than not it will lead to an uneven running style with one arm typically higher than the other. This can lead to inefficiencies in your cardiovascular system and resultant poor breathing technique. Technique check A 10 second 'technique check' every ten minutes or so can help you keep tabs on every component of your technique. If something is wrong you can put it right then and there. This could play a significant role in helping improve performance and help reduce injuries.

Come on, do your bit for charities It is nowhere as hard as you think. You don't need to start your fundraising experiences by committing to raise thousands in one of the Majors in exchange for a guaranteed entry. Why not get your own entry in a smaller event and start slow. Just raise what you can with no pressure. Here's how. The vast majority of charities do not get government funding. They reply totally on support from the likes of you and me. This could be from a legacy, from your wages, or from event fundraising. There are of course lots more revenue streams, but these are some of them. Over the last twenty years event fundraising has become more and more important to them. And it has become more and more important to the events themselves. Charities purchase entries and marketing and they then ask runners to raise a certain amount in exchange for one of these entries. The marketing that they get helps the charities attract the potential runners. The pandemic obviously devastated this model, but we are seeing the start of the long road to recovery. Events that sell out are the most attractive ones for both the charities and the runners, when targeting runners who want a guaranteed entry but when it comes to runners who have their own entry, all events aren't exactly equal, but getting much closer. A runner is as capable of raising $200 in a small event as they are in a big one. As long as the charity is there to support them, the event itself isn't as important. It's how committed are you and do you have the tools in place to hit your goal. How do you go about supporting your favourite good cause? Who do you support? It's really important to select a charity that means something to you, and the closer to your heart the better. Once you've chosen, then contact the fundraising team of that charity and let them know you're fundraising for them and ask what support they can give you. Most charities of a certain size will be able to offer training plans, or have someone offering advice and support. See what's available. You don't have to take it, but it's worth finding out. You have the Sapphire Running World so you don't need to worry too much. One of the best elements of charity support are the race day support and post race parties at the bigger events. Start early Once you've decided you're going to support a charity then do it, right now. Don't procrastinate. The earlier you make a start the more time you have to get the money flowing in. Leave it until a few days until race day and it will end up being a challenge you could do without and you'll raise little. Fundraising page It is really important that as soon as you decide the charity you're going to run for you set up a fundraising page. There are a lot of fundraising platforms out there so it's best if you ask your charity which provider they use and go with that one. This will be the page that your supporters can use to sponsor you. It's the sponsorship form of yesterday and they are fantastic. You set the page up, you tell your friends, family and work colleagues about it, they go to it and add an amount using their credit card. The platform will take a few percent and the rest goes to the charity. More on this is on this blog post. Tell people! It might sound obvious but the more people you tell the better. It's all about getting them to your fundraising page and getting them to donate. Social media has made this so much easier, but it's all about word of mouth as well. Going to a game with mates next weekend? Then tell them all! Set a target If you have a guaranteed entry in an event from a charity they will set the target for you. If it's a big event, like one of the Majors, the target could be anything from $3000-$10000 depending on the event and the demand in any given year. If it's a half marathon that a charity has lots of entries in then the target might only be $300. If you have your own entry then the charity won't set a target; they will be really grateful for whatever you raise as they'll have very little cost. These will be limited to running vests and T-shirts if they provide them for you and the cost of any training, or functions. If you are invited to a post race function in one of the big events there may be a minimum fundraising target to get access to that but it won't be much. If you don't have a target set by the charity then you need to set your own. If you don't then it will impact on your drive to raise anything and your potential donors (friends and family etc) won't be as motivated. Regard your training and fundraising as partners When you're raising money for charity it's very different from normal training. You are doing something for others. It's not all about you and as such you need to commit time to the fundraising just like you commit time to your training. Put time aside each week and make it count. Make updates to your fundraising page, use social media to drive people to your page and tell more and more people about your achievements and plans. Fundraising Basics It might feel like a bit of a chore to start with but as you see the donations go up and as you get closer to your target you'll get an amazing sense of accomplishment. You are doing some real good and everyone will thank you for it! Start with these fundraising basics and you'll be surprised how much you can raise.

Do the right thing on race day When you have tens of thousands of runners running a major, 10k, half or full marathon it doesn't take many runners doing the wrong thing for the race to become more challenging for others than it needs to be. Yes, there is such a thing as event etiquette in distance running and here we'll discuss the best ways to ensure you get as much as possible from your race and that those around you do the same. Make sure you're in the right start area It might sound a bit obvious but if you're not in the right start zone/corral, yours and many other runners' event will be significantly impacted. If it's a big event your start area will be determined by the time you put on your initial entry form. If it's a small event you can decide where you start. if you get it wrong you will spend your run being overtaken, which can be very demoralising, or you will be the one doing the overtaking and that can be challenging. If you're constantly being overtaken it means you're probably holding up runners and this can be frustrating for them. Run to the side if you feel this is the case. It is really hard to predict your finish time, especially when you have to enter a race many months beforehand, and even more difficult if you've not done that distance before. What you do in training can also be very different to what you achieve on race day. if you turn up to your event and you feel like your predicted time was too ambitious then you will be able to go back a corral or two and this is the best thing to do for everyone. You won't be able to go forward though - generally. You could ask at the expo and they may be able to change it, but you won't be able to move forward on race day. Don't walk in a group across the course If you're having to walk for whatever reason, or if it was always your intention to walk (there's nothing wrong with that of course!) then don't walk solo, or in a group across the middle of the course. Walk to the side so others can go past. If you need to stop for a breather then don't just stop dead. If you do then you're likely to have someone go straight into the back of you. Slow down gradually and move across to the side. Go to the far end of the water stations In bigger races especially water stations can be very long, a few hundred metres in some cases. This means you don't have to grab your water or energy drink from the front along with everyone else. Keep running and go to the end. The volunteers there will be much quieter and they'll be pleased to see you. It makes such a difference not having to battle with everyone else! You will be really surprised at how much quieter it is at the end compared to the front. Be careful around aid stations Discard your garbage/litter thoughtfully When you're running a distance event, especially a half or full marathon it's hard at times to focus on anything else apart from just getting to the finish line. It's the little things like where to get rid of used water bottles or gel wrappers that you don't even think about, but get it wrong and it can cause serious damage. Try and use the giant bins events have by water stations or throw it to the side, away from others. It might not be perfect but a little thought will more often than not avoid an injury. Leaving a partially full bottle of water in the middle of the road will inevitably be a problem for someone. Don't barge Be polite when you're running in a busy event. It's amazing how many quicker runners in particular just push their way through a packed field. Rather than weaving in and out they just charge though the narrowest gap and force others aside. They were probably in the wrong start corral and are desperate to get a good time but this isn't the way to do it. Others don't mind if there was some kind of effort to apologise but often there isn't. Be patient as most event fields thin as the event goes on, but if it doesn't then you have run sensibly and take into account there are lots of others running and they don't want to be knocked around. Use the official event toilets/restrooms! At some point during the event you may well need to answer a call of nature. If you do then use the official portable toilets that you'll see around the course. Yes, there may well be a queue, but it will go down quickly and it's a good chance to catch your breath! Don't use someone's garden. Think how you'd feel. At the finish, keep moving When you hit the finish line you'll probably be totally shattered and just want to stop. Don't! It's really important that you follow the instructions of the marshalls and keep moving. As tempting as it is to stop and take it all in, there are likely to be many more runners behind you and they will want to get their medal, finish swag and bags as soon as they can. Take a moment, soak it in and keep walking. Once you're out of the finish zone you can take some time to absorb what you've achieved; just don't do it right on the finish line! The highlight of your race! Thank the volunteers Whenever you can it's really important to thank those that have given up their time to help you enjoy your day. Distance running events can have anything from 20 to 3000 volunteers and not many of them will be receiving anything for it. Maybe a coffee and a sandwich and probably not even that. Some words of gratitude from you whenever you can will make the world of difference. It's the least you can do. Without these guys these events just would not happen. Where would we be without the volunteers! There will be other ways that you can make yours and other runners' race experience a better one. What else can you think of? Wherever event you run, always think 'event etiquette'.

Running socks are so important, don't underestimate their value! Everyone focuses on their running shoes. They look at multiple options, test out a few and then finally go for the one that fits best (hopefully). But what about the humble running sock. How much attention do you pay to them? Find out why you should spend as much time choosing them as you do your shoes. What's the big deal? The foot is a complex structure made up of bones, joints, muscles, ligaments, and tendons. There are more sweat glands per inch in our feet than anywhere else in the body. Their function is to keep the skin moist and supple and regulate temperature when the weather is hot while you're running. Sweaty feet, mainly as a result of the wrong socks, are a factor in the growth of foot fungus, fungal toenails, and athlete's foot. None of these are especially pleasant and they can cause discomfort, rash, and itching, leading potentially to further complications, such as foot pain, open sores, infection, and thickened toenails. It doesn't matter if it's a short or a long run, you just must make sure you wrap your feet in the right materials. What to wear? There are so many options on the market these days it can be highly confusing. We'll try and demystify it here. Warm weather running socks Generally speaking when it's warmer you want to wear a lighter sock and for many runners that also means a shorter sock; anklet options are especially popular when the temperature climbs. These socks often have ventilation panels to help move the sweat away from your feet more quickly and they have a more snug feel. Their number one goal is to stop your feet sweating for all the reasons we discussed above. They are made from polyester and similar materials and are extremely lightweight. Cold weather running socks When the temperature drops it's time for wool. They are a bit thicker than the warmer weather polyester options so just watch for fit. You don't have to go to extremes and buy a half a size bigger running shoe to accommodate them but just be watchful they aren't too tight. They are great at absorbing moisture, so if they get it's not the end of the world. You can find socks that use top quality natural fibres such as merino wool that are perfect for running socks. They naturally breathable and sweat-wicking, as well as anti-bacterial, meaning a more odour free run! Blister prevention socks One of the irritations associated with running in the past was the tendency to develop blisters. Some runners were more prone to getting them than others and this was often because they were wearing the wrong socks. Now it's all changed. There are socks out there designed specifically to prevent the formation of blisters. They are made of one layer of fabric, but of two. The inner layer stays with the foot as the outer layer moves with the shoe, and in the process getting rid of friction on the skin and protecting feet from blisters. And they work! Compression socks Compression sportswear is now hugely popular. You can get compression T-shirts, tights and now socks. You'll have seen many elite athletes in leading marathons wearing long socks and these are the compression socks. So, what do they do? The right style of compression socks can improve blood flow, giving your legs an active, energized feeling and helps boost recovery. Some are made to be worn during running, others are for the hours (or days) after your big event, and still others are for medical uses beyond running, like battling edema, varicose veins, and for plane trips to combat deep vein thrombosis. When choosing a pair you will have more options than you can imagine. You'll need to review the performance fabrics used, breathability, cushioning as well as antimicrobial and wicking properties. And then there are the colours. Again there are multiple options so if look is important when you're running you'll be able to find a colour to suit the rest of your gear. Compression socks The next time you're in your favourite running store don't just walk straight past the sock section and head to the shoes. Stop and have a good look at what's available. Read the packaging and get to appreciate the difference these products could make to your running. They may seem a bit expensive but there is a lot of technology in there and they are still a fraction of the price of your running shoes. It will be a very good investment for sure!

Your running shoes should last about 400-500 miles but look after them If you're planning on training for a distance event the chances are you'll be spending a decent amount of money on a few pairs of running shoes. They aren't cheap, so why not take good care of them? Here we'll explore the best ways of prolonging their life. And that doesn't include putting them in the washing machine! How long do they normally last? Running shoes should generally last between 400 and 500 miles, with some lasting only up to 300 miles. This depends on the make and model and how they are looked after. We'll talk you through how you can make them last a bit longer - up to 100 miles longer. So how do you know how many miles you've done in them? You'll often be able to tell when they need replacing due to wear on the soles and the uppers will start to feel loose. For a far more accurate and ongoing update on your mileage if you're using a running app then this will keep a log for you. If you have two pairs on the go (covered below) you'll be able to keep track of both pairs. You can set an upper limit on your shoes and the app will tell you when you've reached it. If you don't use an app then make a manual note every time you run and the mileage covered. It is important to know how many miles you've done as sometimes your shoes won't show signs of wear as much as others and you could be wearing shoes with 700-800 miles in them, which isn't a great idea. Also be cautious if you see a bargain at your local running store. It might be last year's model, or even from two seasons ago. Just because it's brand new doesn't means you'll get the same mileage from it, maybe 50 miles or so less. Over time the material used in the midsole does break down in contact with air. This is called EVA, ethylene-vinyl acetate and is a thermoplastic, more commonly known as foam rubber or expanded rubber. Use the right shoe There are three main types of running shoes and they need to be used for the specific function that they were constructed for. There are trail shoes, road running shoes and racing shoes (also known as racing flats). Trail shoes are more robust and have much more grip on the soles, designed to deal with off roading. They also have more protection in the toe box area. The rubber wears out quickly if they are worn on normal asphalt roads. Shoes built for road running have more cushioning and racing shoes are much lighter, designed for runners who are looking to get a really good time in a distance event. They don't last long. It's really important that if you're planning a mix of off-road and on the road running that you get a pair of shoes designed for that specific purpose and if you're planning on using racing shoes you only use them for that and not in your general training. You'll need to try them before your race, but don't overuse them. If you don't use your shoes for the purpose they've been designed for they will wear out much quicker. For off road running or mud run events use trail shoes and save your road running shoes for the road Have two pairs on the go at the same time It might sound odd in a post about looking after your shoes to recommend buying a second pair while your first pair is still new but this is definitely the way forward. It takes a couple of days for the EVA in the midsole to get back to its normal shape after the pounding it has taken on your run, so if you are going out again before then (more than likely) then you need to do this in another pair. If you don't then the foam will get compressed further and may not recover fully. In effect you're giving them a chance to rest and recover. If you're not using an identical pair of shoes for your second pair you may also see some muscle strengthening in your legs as your body adjusts to a slightly different shoe. Only wear them when running It might sound obvious but because they are so comfortable it's very easy to slip on your runners while you're doing day to day chores. Don't! Although they won't be subjected to the same level of stress you'll still be compressing the foam, meaning that you aren't giving them a chance to recover. Buy a cheaper pair for this purpose or use a pair that has hit their limit but still look ok. Many shoes are perfectly fine to wear around town even when you shouldn't run in them any more. Use these instead. Don't use up the valuable running mileage for domestic activity! Clean them regularly It's not long before that 'box fresh' look disappears. A couple of runs in the rain or in the park and all of a sudden they look like a different pair. It is then so easy to throw them in the washing machine and when they come out they look as good as new. You should avoid this if you can. It's ok for older shoes that you're running in anymore but not your current pair. Running shoes are made of high tech materials and they aren't designed to cope with the temperatures and rotations in a washing machine. If you are determined to use the washer then only use the cold cycle so you don't damage the glue or the EVA. The best approach is to remove the laces (leave the insoles as they don't always go back as they should) and brush the dirt and mud away with a cleaning brush. Use baby wipes or a soft cloth. They don't need to be spotless. Chances are they will get dirty again on your next run. It's important to keep the soles clean as any excess dirt could impact on your running performance. Don't use the washing machine to clean your shoes. Hand wash them instead. Keep them out of the dryer And what about when they're wet. This can be after a run in the rain or after you've given them a clean. If you don't they will smell and quickly go out of shape. The best approach is to grab some newspaper and stuff the shoes with it, pushing it has far to the front as you can. Leave it for a couple of hours, then take the newspaper out and replace it. The original is likely to have absorbed as much water as it can at this point. Not only will this approach absorb water and stop the shoes smelling, but it will help retain the shape of the shoes. It's best to remove the insole when you're doing this and dry it separately. Keep your shoes away from artificial heat. In a warm room is fine, but definitely not on top of a radiator. The chances are this could soften some of the areas that were heat welded in the first place and then they'll lose their shape. Definitely do not put them in a tumble dryer for all of these reasons. Leave the radiator for your cat, not for drying your running shoes! Store them correctly When you come back from a run do you just kick them off your shoes and throw them in a cupboard with everyone else's? That's not a great idea. Don't let other shoes pile up on top of them. The uppers are relatively delicate and can be damaged if heavier shoes are stored on top of them for too long. Untie them when you take them off. The heel cup can become damaged if you don't. Just like you should not use artificial heat to dry your shoes, the same applies to sunlight. Don't leave them outside in the sun for hours and don't leave them in your car, in the heat where they can also become damaged. If you need to leave them in your car, cover them with some clothing to keep them cool. The sun will just dry them out and will damage both the foam midsole and the areas where they were heat welded in the manufacturing process. Follow a few of these points and you could extend the life of your shoes, saving some money and potentially making your shoes work better for you. When they are ready to be replaced, don't delay. Your running shoes are the most important part of your kit, so treat them well but when it's time for you to move on, do it quickly

How to choose running shoes is a guide to make sure you get it right It doesn't matter if you're a new runner or someone who has been pounding the streets for years, your choice of running shoes is critical to your ongoing enjoyment of the sport. If you don't get that choice right it can lead to week and months of persistent injury and potentially numerous costly visits to your local physiotherapist. We'll help you navigate the minefield that is 'choosing the right running shoe for you'. When? If you're running already, when exactly should you change your running shoes? This isn't an exact science as there are a number of factors that can influence this but generally you'd be thinking of a change at around 400-500 miles (650-800 km). The type of shoe, the terrain you're running on and weight will make a difference but you can't go far wrong using that as a guide. Don't be superficial It is important to remember that we are all different and we all change. Just because a mate has a certain make and model of shoe doesn't mean you can grab a pair because you like the look of them. They may be completely unsuitable for you, at any given point in time, but as your training and aspirations change they might be ok. The key takeaway here is just to make sure you never act on a recommendation from someone else or be swayed by the look of a shoe. Go to a specialist Ideally you should buy your shoes from a specialist running shoe store or at least from a sports shop with staff that have specialist running knowledge. Just because they run doesn't necessarily mean they know how to fit a shoe. Don't trust your running future with people who don't know what they're talking about. Buying online is fine if you are looking for an exact replacement pair though. Make sure it is just that and don't buy a new model without trying it on. Manufacturers bring our new shoes every 6 months and generally upgrade a model every 12 months and these upgrades can be very, very different. An 'ABC' 10 can be a fundamentally different shoe from an 'ABC' 11. When you do go to your local running shop make sure you either take your usual running socks with you or use when of the pairs they should have available. Trying on shoes with normal socks is way different than trying them on with running socks and will impact on your ultimate buying decision. Invest We all want to keep costs down but you do need to invest in your shoes. Running is a relatively cheap sport compared to others and your shoes are the biggest part of your kit, so you do need to invest well. If you need to spend 15% more to get the absolutely best shoe for you then you should. You can of course choose a model from an older range that will save you a decent amount but you need to make sure you try it on. Don't just invest your dollars, it's also about investing time in making the right choice. Do your research and look at as many options as you can. This is a really important decision and you need to make sure you get it right. There are so many shoe options. Spend some time getting the right ones What type of shoe? In specialist stores you will more often than not come across the gait analysis approach to the fitting of running shoes. It's basically store staff watching you run for a short period on a treadmill and using computer software to decide on your foot type. Most of us are neutral runners but some of us 'pronate' and there are shoes for all types. Gait analysis can give distorted results so be careful. Runners who pronate will often wear the tread on their day to day shoes in slightly different places on the soles and this is what happens with their running shoes. Too often gait analysis will put neutral runners in shoes designed for runners who pronate and that can cause major injury issues. Stick with a neutral shoe unless there is a compelling reason to do otherwise. For more on this really important subject go here . Don't forget good socks We touched on running socks above. Don't underestimate their importance. You absolutely must make sure you have really good quality running socks. Be kind to your feet, you are going to give them a real workout every time you run! Find out more about running socks here .

Look out for these running danger signs You'll have your ups and down in training and in races; we all do. It's key that you are able to recognise when there is an issue and then be able to deal with it. If you battle on even through you can sense there is a problem, this will inevitably lead to an issue or lead to you falling out of love with running and we don't want that to happen! The running danger signs might be as a result of overtraining or from under training. Be on the lookout! What are the danger signs? You're always ill It's normal for runners to pick up more than their fair share of sniffles (and a bit more) when they are deep into their training programme and if this is you then don't worry about it. It becomes an issue if you are getting way more than your fair share. Then it becomes a concern. You're not sleeping well Generally, because you're pushing yourself more than normal sleep should not be an issue for a runner. It you're not sleeping, or it's intermittent than this is something to be concerned about. You aren't enjoying your running You will have off days and you need to be well aware of that before you get started, but overall you should be enjoying running. The gradual progression and improvement in performance combined with the increased sense of well being will give you great satisfaction. If this isn't happening there is clearly an issue. You're not getting any better The feeling of plateauing is fairly common, but it generally short term. You can't keep improving in leaps and bounds. As you get further along the road to your event the opportunity to improve becomes more challenging. However if this plateau issue becomes longer term there is a problem. You're not eating well Hunger is an ongoing issue for most runners. As you run you burn fuel and you need more; far more than normal. This leads to more eating than normal and the battle becomes ensuring you are eating the right things and not sugary snacks. However if the opposite is happening this is another danger sign. You're having mood swings Running should lead to an upturn in your moods. The mental health benefits are well documented but if you're finding this isn't the case and that you're feeling as negative as you are positive then something is wrong. You're lacking energy Fueling your running is always difficult but with the right nutrition plan you'll find a way. However if you're finding that you're constantly lacking energy as opposed to simply after a run then there is something more at play. You're getting injury problems As if all the above aren't bad enough, the worst of all is the onset of injuries. Are you getting little niggles; aches and pains that won't go aways. Days missed from training because you can't shake off an injury. This then becomes a real problem. Mood swings are a problem; often an overtraining symptom What could they lead to? Long term injury problems If you are feeling niggles or constantly ill there is a very good chance this will lead to a long term injury. This will mean time away from running and a big bill from your physio. Falling out of love with running Running should be fun and enjoyable. If you are overtraining or undertraining it's quite likely you will fall out of love with the sport that you should love. Running brings great happiness if you do it right and it can be like this for years. Don't ruin it. Missing your running goal Needing a break from running for whatever reason could mean that you miss that half or full marathon that you've been training weeks for. Often overtraining happens because you've pushed things a bit too far. Do that, or alternatively not train enough and that big event might disappear out of reach. Relationship problems As if that isn't enough, beware of issues stemming from mood swings. If we don't think of others around us the symptoms of over or undertraining could well seep into our day to day relationships. These might be with our friends, kids or partner and none of us want that to happen. We need them with us on our training journey. Don't upset them. What can you do about them? However you structure it, follow your training plan! Training for a big event or to get and stay fit is not complicated. There are of course plenty who make it sound complicated, but it really isn't. It is based around the four principles of training (read more here) and that is how you make it work for you. Good training plans are based on these four principles: progression, specificity, individualisation and overload. If you follow a plan you can avoid the issues outlined here. You might still get an injury because your body has reacted in some way and you may well pick up a cold but you will avoid the issues associated with over or undertraining. These plans all incorporate a significant number of rest days and it's often a lack of rest that can cause problems. If our running is going really well and potentially better than expected it's tempting to overdo it. If you do that, overtraining becomes an issue and you'll see some of these symptoms. Conversely if you have too many rest days, you'll also see some of these symptoms. You won't be improving and you'll become frustrated, potentially leading to mood swings. Follow the plan and avoid running danger signs!

You've made a commitment to run for charity, but how will your charity support you? There are plenty of ways that they can do this, but make sure you find out all the details up front. Training days, fundraising advice, online coaching, vests and T-shirts, post race functions? They can help you train and raise money. Here we look at some of the options. Fundraising assistance First up is how are they going to support your fundraising efforts. Most charities will have a preferred fundraising platform partner. This is who you will use to set up your fundraising page and where your friends and family will make donations with their credit cards. That money then goes directly to the charity regularly, with some fees deducted. These platforms will have lots of tips on how to fundraise and you'll get regular emails from them with additional support. In addition the charities should have fundraising packs with ideas that have worked for previous supporters. These will be packed full of information that will give you a real head start. They should also have staff that can speak to you if you are having fundraising challenges that you're struggling to overcome. Day to day advice In addition to regular advice on fundraising they should also be available to answer questions on the race itself and logistics associated with it. Don't bombard them on a daily basis but if you have a question they'll be happy to help. Running specific questions, like what to eat during training, or advice on injuries will need to be directed at their running coach if they have one. The charities generally send out detailed information on specific events, so go through this in detail. If you're running a local event and you've agreed to raise some funds for them, then they won't have too much detail on that event, as they may not have anyone else doing it, so you'll be on your own, to an extent. They will be able to give you fundraising advice though. Training plans Most charities involved in running events will be able to share training plans with you. They will have teamed up with a third party who will have produced plans for all distanced and at least three levels; beginner, intermediate and advanced/experienced runners. With the advances in technology some of these will be linked to apps and may, to a degree, be personalised, although that is an exception rather than the rule. You don't have to use these plans, but you do need to use a plan from an experienced coach. Who is the running coach? Who is the coach? Charities, like everyone else, need to be mindful of costs and may on occasions go for a less knowledgeable coach to keep costs down. Find out who is looking after their running programme before you commit to that charity. Make sure they have run marathons, or the distance you're doing and that they understand everything associated with the challenges of running and fundraising. What is their fundraising background? It's one thing running a distance event and it's another thing running it and fundraising at the same time. Training days Pre-Covid group training days were very common, especially from the bigger charities. Now, it's more the exception than the rule. Hopefully this will change soon and we'll see these offered by many more charities. These were offered to runners, running the bigger events like London and New York and consisted of an hour or two of running, followed by refreshments and a Q&A session. They were invaluable to both charity and runners alike. The charity was able to meet and support their runners and the runners were able to meet others on their team and have time with the coach and the fundraising manager. Questions could be asked in the group session or afterwards, one on one. If you can find a charity that offers these now you should look at the opportunity very seriously. On the day support? And what about on the day? If you're not interested in any of the above you are more than likely going to be interested in how your charity can support you on event day. At the Chicago Marathon for example there is a facility that the charities can buy into that allows you to leave your bags in a secure area beforehand (just across from the start), grab some light refreshments and then go back there afterwards to meet friends and family and relive the race. It takes away some race day stresses, especially if you're a first timer. In London and New York, it is very common for charities to have post race functions and some do the same in Berlin. What they offer can vary significantly but when you're choosing a charity to run for in one of the big events you need to know what they'll be offering. It is a really important part of your race day experience, especially if it's the only one you're planning on doing. The team at the Irish Heart Foundation cheer on their runners at the Dublin Marathon. If you'd like this kind of support and are planning on running Dublin get in contact with them here The support offered by charities to runners raising money for them varies massively between charities. If this is important to you (and it should be if you're new to this) then you need to do some detailed research and the charity that you select should be partly based on what they offer. Good luck!

Virtual events have so many benefits When Covid took over the world running events were cancelled and it was more than two years before most came back and even then with reduced capacity. Their replacement was the virtual event. Most of us had a go at one or two and even though they don't come close to replacing the real thing they do have benefits. Will they now disappear or are they here to stay? What are they? For most runners in 2020 and 2021 the only way of feeling connected with the event world was to take part in a virtual event. These had existed before the pandemic but they exploded in popularity over this two year period. Pretty much every event globally offered a virtual option. They had to. There was no revenue coming in and they still had costs, so they all had to look at a virtual option, even though many were against them for many reasons. Basically a virtual option was to do the event at home. No-one could travel and there weren't any events anyway, so the only option was to do it where you lived. There were many options, but the most common were: The official virtual event that had to be done on a specific day, at clearly defined times and on a specific app. These included the London and New York Marathons. You couldn't record your run on any other app or submit evidence later. The official event that could be done within a set time frame, sometimes many weeks. Some events, like the Honolulu Marathon, allowed the run to be done on multiple days, rather than all on the same day. Virtual events, offered by multiple companies allowed runners to select a distance and decide when they completed it. How do they work? Runners (or walkers) record their activity on their favourite app, or that required by the event, and upload the detail to the relevant platform. Some apps sent the information directly to the event so further action is needed. For those that took multiple days to finish their run they could see progress, both in terms of miles covered, but also on a map of the course, with information on the landmarks they would have passed at certain points along the course. Many events offered much more than just recording functions. They offered downloading features that attempted to bring the event to their runners. There were official race numbers (sometimes sent in the mail, but normally downloadable), details about the destination and sometimes themed videos, including specific training information were provided. It was important that those that took part really felt part of the experience. Some event organisers did this a lot better than organisers and many continue to do so. In addition to the downloadable and video products, most event organisers and many others not directly linked to events, offer medals and T-shirts. Medals are essential and the quality of these differs hugely. Virtual events that include shirts are often more expensive and again the quality can differ, so make sure you know what you're getting in detail before you sign up. Also remember to check when your bling will arrive. Generally this will be linked to the date of the physical event, if you're signing up to one that is provided by a physical event organiser. Check the quality of the medal you'll be getting once you complete your virtual event Why would I do one now that the real thing is back? There are lots of reasons for still running virtual events: If you want to be involved in a distance running event and you can't travel for whatever reason the virtual option is definitely worth considering. You'll get official race gear without leaving your local area. If you want a medal and T-shirt from an exotic destination thousands of miles away, no problem, now you can. If you're not ready to do a full or half in one run then these give you another option. You can do it over multiple days. Some official marathons allow you to do this and a great way of getting some marathon bling without putting yourself under undue pressure. Some purists don't like that, but it's opening up events to a bigger audience and that has to be a good thing, doesn't it? You can reward those long training runs. Training for a full or a half means lots of long runs, and now you can use one or two of them to grab yourself some extra medals and T's. Sign up to a virtual and you can use that as extra motivation as you're training for your physical event. Will they stick around? Virtual events were an essential replacement, but now they are an addition. It's an extra revenue stream for event companies and a great way of extending the profile of the brand. When they first came to prominence many event companies had to cancel their events at really short notice and many used medals and T-shirts that had already been ordered, or delivered, for those that completed the virtual event. Without the virtual option all of this event bling would have been wasted and huge costs incurred with no return. Now event organisers create merchandise especially for the virtual. Medals and T-shirts are now often different to those for finishers of the physical event and this satisfies those that felt the official medal shouldn't be given to those that don't complete the event in one run. There was a view that the medal could be devalued. That isn't now an issue and it's clear, by seeing how many event companies still offer a virtual option, that they are here to stay. Final thoughts Virtual events existed long before Covid and they will continue to exist far into the future. While many of us will associate them with difficult times they did give many runners a degree of motivation to keep going. Motivation was difficult for many people during this time and virtual gave many runners a source of inspiration that kept them going. No physical events are back, virtual events still have a role and they could prove invaluable for physical events organisers as they look to rebuild. Check out our 30 Day Challenges here

What is gait analysis all about? There are many, many runners around the world whose initial running shoe choice was determined by running on a treadmill for a minute or so. Welcome to the world of gait analysis. Sometimes it works and sometimes it doesn't. But what is it and why is it used so religiously by specialty running stores around the world. We have a good look and explore some of the pros and cons. What is gait analysis? Gait analysis, also known as walking or motion analysis, is an assessment of the way the body moves, usually by walking or running, from one place to another. Unfortunately what is offered in speciality running stores is also called gait analysis. The difference between a clinical gait analysis and a running store analysis could not be more different. Clinical gait analysis The process is used in the clinical world to assess irregularities in locomotion. An individual's gait is a combination of complex functions involving use of the body's visual, somatosensory and vestibular systems. Problems within any of these systems, as well as problems in the joints involved, can lead to postural and gait abnormalities. This process occurs using advanced technology and can take well over 2 hours. Its primary goal is not to determine pronation and help in shoe selection; it is much broader than that, but of course it can most definitely do that and in great detail. A patient's gait can be evaluated in terms of step length, stride length, cadence, cycle time and joint angles, by analysing data provided by a number of different devices. These are: Hi tech video cameras, linked to computers - these show movement in slow motion Markers placed on the skin - these monitor motion Platform sensors - these measure footstep pressure and stride length Electrodes placed on skin - these monitor muscle movement Infrared markers - these measure joint movement in three dimensions This assessment fully evaluates how a person stands, walks or runs. It can assess current and potential future injuries, discover any muscle or nerve abnormality and check on progression of diseases such as arthritis. Running store gait analysis In contrast the gait analysis carried out in store only takes a few minutes, with often less then one minute of running on a treadmill, and its sole purpose is to assess your pronation and find a shoe to match. Ideally the store staff should replay your run and explain exactly what it means. They will then suggest 3 or 4 shoes for you to try on that match the type the test has shown are suitable for your pronation type. What's pronation? Pronation refers to the way in which your foot rolls inwards as it strikes the floor. It’s your body’s way of distributing impact, and a natural part of the gait cycle. Understanding your pronation type is important for selecting the right type of running shoe and ultimately could help you to avoid injury. There are three types of pronation typical in running. These are neutral, overpronation and underpronation (or supination). What is considered a neutral foot type? If you have a neutral foot type, you’re likely to deliver even distribution upon initial contact with the ground. When your foot lands, it follows an S-shaped pattern from the outer heel to the big toe to absorb shock and support your body weight. Runners with a neutral foot type are generally less likely to experience injuries related to shock absorption. What is underpronation? Underpronation (or supination) is when your foot rolls outward upon impact. This can put additional pressure on the outside of your foot and smaller toes, causing increased strain to your ankle and lower leg. Underpronators may be more prone to experiencing running injuries such as plantar fasciitis and shin splints. What is overpronation? Overpronation is when your foot lands on the outside heel and rolls or pronates inward. The inner edge of your foot takes the brunt of the impact, leading to pressure in the big toe and second toe. Knowing this, overpronators may experience shin splints, plantar fasciitis, bunions and heel spurs. What shoes are for what type of runner? Neutral running shoes are designed for people who have a neutral running pattern and for those who underpronate, whereas support shoes are for runners who overpronate and need some extra corrective support. Neutral running shoes tend to have more of their cushioning in the heel as it's not needed in the sole and they are lighter as they need need the support tech needed in stability shoes, which as a result are often much heavier. The Brooks Glycerin, perfect for neutral runners Runners who overpronate wear stability running shoes designed to counter this pronation and give extra support. These shoes encourage the foot into a more neutral position when it hits the ground. If you overpronate but wear neutral shoes, you may feel pain in your feet and ankles. These shoes won't be giving enough support. The ASICS GT-2000 is an example of a stability shoe for runners who overpronate. It has a number of features aimed at giving more stability, like technology positioned on the inside of the midsole to improve stability. Is gait analysis reliable? The two hour, comprehensive gait analysis is very reliable. It doesn't necessarily mean that the results should 100% determine the choice of shoe if you're using it for this purpose, but it is a way better assessment of a runner's pronation that a 30 second run on a treadmill that running shops offer. That is flawed for a lot of reasons: Many runners have never been on a treadmill Many runners who undergo gait analysis instore have never even run on a treadmill before and doing this for the first time in front of others, while their performance is filmed does not often end well. It is fairly clear that this is unlikely to be their normal running gait. Many are not even wearing running shoes, or running socks Runners are supposed to be given a pair of neutral shoes to run in, but this often doesn't always happen. Many people end up running in the shoes they came into the store with, or some run only in socks. 20/30 seconds is not long enough On a busy day in a store where there's a queue of people waiting, the amount of time a runner has on the treadmill will be very limited and often just 20 seconds or so. This is not long enough to get an accurate indication of a runners' pronation. Runners can also change their running style the more tired they become which won't be obvious on such a short test. Many staff are insufficiently trained New and inexperienced staff won't know to use the tech properly and can't interpret the results, leading to the wrong shoes being recommended. Those with plenty of experience are generally not a concern but for someone who is new to this it can be complex and confusing. Often the tech isn't working correctly It is common for there to be technical issues with the technology and when this happens the shop team will use their own visual cues as a substitute for feedback from the tech. This then becomes very subjective and it can be a real issue if they are not sufficiently trained. There are many running stores where the analysis is carried out professionally and with due care and attention. However even when that is the case some of the above flaws are still applicable. What's the alternative? It is possible to choose running shoes without the quick in store gait analysis. Here are some options: Talk and walk Running stores are the best place to buy running stores, especially if you're new to running. Their staff should be experienced and trained sufficiently to understand what each shoe model is designed for. Many of them will be runners who understand the challenges associated with choosing shoes. If you are experienced and run in the same brand and model of shoe remember that the new version can often be very different to the previous iteration. Don't just order the latest pair online without trying them on in a store first (and then buy them from that store!). Talk to store staff and ask to try on some shoes that you can walk around the store in. If the store is in an indoor shopping center they will often let you walk outside the store. After a few minutes between you it will soon become clear what the best options are. Show the shop staff the shoes you're wearing and they'll be able to see from the soles if there are pronation issues that need to be taken into account. The wet foot test - the arch test It's not very scientific but it can be effective. Get the soles of your feet wet and then step on to a dark surface and check out the footprint you make. The degree to which the sole of your foot is visible in the footprint will give you an indication of your arch type – and the kind of shoe you might need. Some runners have flat feet, where almost all of the foot is in contact with the ground and you can see the whole of the foot's outline – these people are often overpronators. Others have high arches, where the middle of the foot is off the ground, you'll be able to see the heel and front of the foot – these people often underpronate. Neutral runners will usually be somewhere in between. The heel and front foot are visible and some but not all of the middle is visible - you are neutral Look at how you stand This is the least scientific approach of them all, and not one that should be used in its own right, but instead to reinforce an initial view. In your normal shoes look down at your feet. If they both face straight forward, it's more than likely that you are a neutral runner, but if they spread out from back to front in a V, it’s likely that you overpronate. Finally, if they curve inwards from back to front like an A it is quite probable that you underpronate. What if you have the wrong shoe? The most important outcome is that you get fitted with the right shoe. You'll know soon enough if you have the wrong one as you'll start to get aches and pains that you haven't had before, for example in your knees or achilles tendon area. There are many horror stories of neutral runners being fitted with stability shoes and having multiple injury issues as a result. Stability shoes, aimed at over pronators, can cause major issues if they are recommended to runners who don't need them. If you are a runner getting fitted for your first pair of running shoes and you are offered stability shoes, then discuss this in detail in store. They will have additional tech to support the foot, which will make them heavier and this could lead to issues. Some stability shoes are of course much more extreme than others and if you are offered a shoe like a Brooks Beast or a Saucony Omni then this option needs to be even more clearly explained to you. If you get this choice wrong they can cause untold damage. A shoe like an Asics Kayano is relatively mild, but a Beast or Omni is not.

Indoor rowing machine are the perfect cross training partner for runners Whatever level your running is at cross training is really important. You need look at options like cycling and swimming to build fitness and reduce stress on certain muscles, especially those in your legs. Much overlooked but arguably the best compliment to running are indoor rowing machines. Read this post to find out why. Most decent sized gyms have rowing machines and many of these are the Concept 2 rower. There are many other options on the market and the principles discussed here apply to all of them, but the Concept 2 is the market leader. So why are they so good for your running? They help build overall fitness If you want to assess your overall fitness levels at any given time, spend 5 minutes on an indoor rowing machine. There is no better piece of gym equipment that can tell you exactly how fit or unfit you are. Unlike all others it works pretty much all of your cardiovascular system and if your fitness isn't great you'll know about it pretty soon. After a month or so of using a rowing machine the difference can be very significant. And because of the excellent display monitors that most of them have you'll be able to record your progress and track the changes. You can link fitness apps into them and download the information you need to your phone. They help develop your legs One particular benefit to runners is that they give your legs a good workout. They are non load bearing, unlike running, so this approach is perfect. You strengthen your legs and take the weight off. Ideal. Many people's technique on rowing machines is wrong. They pull too much with their arms and strain their back. Rowing machines are all about driving with your legs and using your arms to guide the bar. Of course you'll end up pulling but the real effort should come from your legs. They help develop your breathing It is really important when you're running that you begin to develop a breathing pattern. Indoor rowing helps with this. Creating a breathing rhythm can really help your rowing workouts and you can use this best practice with your running. Ideally, the rhythm of your breath will relate to the rhythm of your stroke when you're rowing and your cadence when you're running. Establishing a breathing pattern supplies regular oxygen to your muscles so they can function optimally, and it can also help you increase the intensity of your workout, especially on those days when you are less motivated to put in a hard effort. They are perfect for bad weather When the weather's not right for a run (and this might be because it's too hot or too cold), you don't need to just switch to a treadmill in the gym. The rowing machine gives you an alternative that has real benefits. Many runners don't like treadmills, for a variety of reasons and regard rowing machines as too 'non-specific'. Don't think like that. Think of them as the perfect alternative; not a rest day exactly, but an alternative. Remember that they aren't just a bad weather option, they are an important part of your cross training regime. They are great for setting goals Goal setting is crucial when you're training. You need to have something to aim for. The rowing machine is the ultimate in goal setting. The monitor on the Concept 2 rower has a multitude of metrics and you can track your improvements in many ways. One of course, is time spent and then there's cadence, distance covered and stroke rate, amongst many others. The beauty of the rower is that you can set daily targets and you will see improvements. These can then be stored for you to download. If you've a machine at home just leave the data on the monitor and toggle through when you need a lift. Not every day will see improvement, both most will. Leave it a month with no training, go back on the rower and you'll inevitably see a decline. It really does give you a very accurate picture of where your fitness is at. Many gyms operate group classes for indoor rowing with visualisation as the motivator. Have a look and see if your local gym has this option. They are a perfect way to build fitness and give you the opportunity to work with others. There can be a real spirit of camaraderie which is great to have when you're running, which can at times be a lonely sport if you're not running with others.

Goals serve as a critical foundation for motivation and direction, providing all of us with a sense of purpose and that all important focus Without clearly defined goals, it becomes really difficult to maintain any sort of fitness programme over an extended period, whether the end game is running a distance event, like a marathon, or weight loss. Without this focus it is very easy to 'drift' and the motivation for regular exercise can disappear as quickly as it arrived. When beginning a fitness journey it's important to have specific, measurable, attainable, relevant and time-bound (SMART) goals. These goals will enhance your programme and make sure you stick to it! So why do you really need these important goals? Structure training Goals help create a structured training plan, ensuring that your workouts have a real purpose and are aligned with your objectives. They also provide a framework for evaluating progress, allowing individuals to celebrate milestones and adjust their plans as necessary. Without these benchmarks, it is easy to lose sight of progress, which can lead to frustration and ultimately, a loss of motivation. Training plans are so incredibly important. Without a well constructed plan, and the motivation that comes from sticking to it, your training can head off course very quickly. Check out our training plans here. Manageable steps Goals help to break down the often overwhelming process of improving fitness, training for an event or weight loss into manageable steps. Training for a marathon can seem a very long way off at the start of the training plan, but training for a 5k less so. Then it's a 10k, then a 10 miler and so on. Break down the long term goals into small chunks and it's so much easier. Each achievement along the way can boost confidence and reinforce the desire to continue. Don't focus too much on the long term goal, think about the next short term goal. Progress tracking Having specific goals allows you to track your progress over time, making it easier to see improvements and stay committed. The use of fitness trackers can make such a difference, but having them linked to interim, short term goals is hugely important. Tick off each step and regularly check back on your progress. The encouragement and motivation from seeing your progress over time can really help motivate. Always train use a structured training plan Accountability Having goals can create a sense of accountability, making it more likely that you'll stick to your fitness regimen. Starting a programme with the goal of 'I'm running to get fit' is great but what does it actually mean? How can you measure your progress? Having a specific goal makes it so much easier to track how you're getting on and making progress. Training for a 5k is a great example of a goal that is linked to 'running to get fit'. The former is far easier to track and you're far more likely to stick to a training plan. With a vague, non-specific goal it's far easier to lose motivation. Personal growth Goals allow you to challenge yourself and will help you grow as a runner. This might mean you are able to run further, or faster. Without the structure that goals bring it's much more difficult to make improvements that ultimate enable you to progress. We all know someone who does the same circuit regularly, but doesn't improve or achieve a great deal. With goals it's very likely you won't fall into this trap. Personal achievements Achieving running goals can boost your confidence and provide a sense of accomplishment. The mental health benefit of achieving goals is also huge. Ticking off steps along the way to a major goal is one element of this, but that feeling of getting to the 'finish line' is unparalleled. Whether that be your target weight, or crossing the line on The Mall at the end of the London Marathon, it's an unforgettable moment that will more than likely lead you to want more. Motivation We all need motivation when we're on a fitness programme, especially if it involves being outdoors on a cold and wet winter night. No goal is likely to mean no session on days like this. With a goal you know you can't skip sessions and you are far more likely to tackle the elements. Getting home after a wet and cold run is a great feeling and that feeling itself can drive you forwards, but if you don't have a goal you may not have gone in the first place. Fundraising Consider adding a fundraising goal to your fitness programme. You may be running on a entry owned by a charity in a major event and then you won't have any choice, but if you're not and you have your own entry then why not consider raising some funds for your favourite charity. Check out our fundraising section here. This added focus maybe just what you need! Runners celebrating at the end of Run Falmouth half marathon in aid of Cornwall Hospice Care   The importance of setting goals. What next? Establishing and revisiting fitness goals regularly is crucial for anyone looking to maintain their fitness journey successfully. If you're running a distance event, like a marathon, then make sure you set yourself another goal before that event. If you don't then the chances are you'll find it really hard to get started again. It might well be that you started out only wanting to run one race, but can you imagine losing all the benefits of getting yourself in marathon shape and letting it all slip? Why not aim for a 10k, or a half marathon overseas? Or if you didn't fundraise in your first event, why not have that as your goal next time? Never forget the importance of setting goals.

Yoga is perfect for runners. Recovery, prevention and posture Running is of course one of the best ways of getting and staying fit, but it can be tough on your body, especially your joints. One way to offset this is by taking up yoga. Not only can it counteract some of the stresses from running but it can also increase your flexibility and your posture. Here we'll explore how to get the most from yoga, the best type of yoga and how it can improve your recovery from your runs. What is yoga? Yoga is a Sanskrit word translated as “yoke” or “union.” The aim of yoga is the creation of a union of the soul, the body and the mind. It has become a phenomenon over the last several decades, all over the world. It originated in the East and has developed into a modern lifestyle essential for many. People from all walks of life can practise and benefit from yoga and it costs little to get started. Devotees often reference feelings of relaxation and calm and physical benefits such as improved strength and flexibility. There are many different forms of yoga and some are better for runners than others. Given that you're likely to have limited time and this is a additional session that you'll need to commit to on top of running we've highlighted the options here: What type of yoga is best for runners? Many types of yoga can benefit runners, but my preference is yoga that focuses on the major running muscles: the hips, glutes, hamstrings, and hip flexors. These generate most of the power in your running and need most support. The four best options for runners are Vinyasa yoga, Ashtanga Yoga Power yoga and Hatha yoga. Vinyasa Yoga Also known as flow yoga, Vinyasa is a sequence of poses seamlessly joined together to create a programme that begins with the first pose and finishes with the last one. It needs to be carefully choreographed as each move is synched to the practitioner's breathing. There are no breaks between each pose. It corporates power and Ashtanga yoga but is very different to Hatha yoga, where there are breaks between poses. Ashtanga Yoga In a Ashtanga yoga session each pose is done in the same sequence. There is no variation from the order, so wherever you do the class it will be the same, irrespective of venue or instructor. It is a quality workout and depending on fitness levels it can be intense. The focus is very much on a combination of poses, breath and meditation. Yoga classes are great for social interaction and supervision Power Yoga Power yoga classes differ from Ashtanga as they allow for much more individualization from the instructor. There isn't the sequence structure that's required in Ashtanga. Whoever is managing the session has the flexibility to teach any poses in any order, so potentially every class can be different. It is very much focused on strength and flexibility which is what makes it so good for runners. Often considered by purists as not being as technical as other forms of yoga it has introduced the discipline to many who would never have considered it an option. Hatha Yoga This is a much slower form of yoga and one that is focused on the development of mental well being, relaxation and building core strength. It is much more about controlled breathing with poses held for several breaths, before the next. Poses are not taught in specific sequences and time per pose will differ in different sessions. It's one of the common forms of yoga, and there are many, many different types of poses. What gear do you need? There are literally no financial barriers to entry for runners wanting to get into yoga. There's no specialist equipment needed and your running gear is perfect for classes or at home. If you're a member of a gym your gym membership will more than cover the classes, which is the best way to get started. The gym may provide mats, but if they don't then you'll need to invest in one of these and they are very low cost. Some are more expensive than others, but don't spend too much until you've decided this really is for you. If you do take yoga a bit further you might need a block and strap. A block can help you with deeper poses by adding stability and support when you’re not quite ready for a more advanced pose. A strap works in a similar way, by extending your reach to hit more difficult poses. They aren't essential, but may be of benefit as you progress. Yoga mats are cheap to buy and last forever What are the benefits of yoga to runners Yoga is a great way to help reduce the impact of running on your body. There are both physical and mental benefits that make any time spent well worth the effort. Yoga increases flexibility which helps you improve form as well as strengthen muscles so they don't take such a beating during training runs. Yoga helps prevent injury while increasing stability throughout your entire leg area and strengthening core muscles. It can help prevent overuse injuries like runner's knee and IT band syndrome, two of the most common and two that can result in no running for a considerable amount of time. Yoga is low impact, meaning there's less pressure on your joints. The majority of yoga poses will help open up tight muscles without putting too much strain on them. Yoga is a great way to lower stress and it helps to give mental focus. Summary If you have time for a session or two a week yoga can be a real positive as part of your training plan. However, remember that one of the four principles of training is specificity. This means if you must focus on your running so if you have really limited time it's not something you should worry about. However if you do have time and plan to have a certain number of gym sessions a week, on top of your running, then make one of them a yoga. Alternatively try it at home. Netflix and some yoga is better than Netflix alone. Prevention of injuries is really important to all runners and if you can get some strength and flexibility benefits then it's very much worth it.

Is the Antarctica Marathon the best running adventure on the planet? It is an extraordinary trip, culminating in one of the most memorable (and tough) running experiences imaginable. Nothing prepares you for what you'll experience in this once in a lifetime journey into the unknown. Expensive, yes, but worth every single cent. This four part series goes into the details. This is a trip like no other. There is nothing like an overseas trip to do a marathon: the new sights and smells, meeting new people, running where you can't normally room, it's unforgettable. And then there is Antarctica and this is nothing like any of those trips. This isn't just an overseas trip to do a marathon. This is the Antarctica Marathon. This is a 13 day tour that is almost overwhelming in terms of its uniqueness and ability to surprise. It starts with the arrival in beautiful Buenos Aires, known as the 'Paris of South America'. Buenos Aires offers an array of activities and attractions for visitors. The city is known for its steaks, red wine, and bustling nightlife. There are numerous weekend markets, dining options, historic sites, plazas, and museums to explore. Visitors can enjoy a glass of malbec, try traditional empanadas, or watch tango performances. The Hilton hotel is conveniently located near Puerto Madero, a modern neighborhood with waterfront views. A stroll through this area is highly recommended. It's the greener part of the City, great for chilling out after a long flight. Cross the iconic and sleek Puente de la Mujer (“Bridge of the Woman”). All of the streets in this area are named after women. Don't miss two ships-turned-naval-museums which still sit in the water – the Sarmiento and the Uruguay. The next day you get a half day tour that introduces you to the attractions of the City. You can then spend time exploring it in more detail, potentially with some of your new found running colleagues. Without writing a whole blog post of Buenos Aires here are some brief highlights: Recoleta Cemetery - A fascinating place full of memorials to Argentina's rich and famous. Pay your respects to Eva Peron and many others and then check out the Basilica de Nuestra Señora del Pilar next door. The Museum of Fine Arts in Buenos Aires - A free museum and one of the in the world, it has works by South American artists in addition to the big names like Van Gogh, Degas, Monet, and Picasso. Beautiful Buenos Aires Feria de San Telmo - a manic but well worth seeing Sunday street fair. Defensa is a pedestrian street in Buenos Aires that offers a plethora of antiques, artwork, knick-knacks, and other treasures. It boasts 300 stalls of a local bazaar where you can find original souvenirs dating back to the golden age of Buenos Aires. In addition to shopping, visitors can purchase homemade snacks and enjoy the street performers along the 13 cobblestone blocks. The Plaza de Mayo and La Casa Rosada - The plaza is a historically and politically significant place in the city. The Casa Rosada, where the President of Argentina works, is located here and famous speeches by Juan and Eva Perón were delivered from its balconies. It's a popular spot for chilling out, but also serves as an epicenter for demonstrations. The weekly march of Las Madres de Plaza de Mayo, who are the mothers and grandmothers of people who "disappeared" during the Dirty War, takes place here. The Botanical Gardens - Palermo's botanical gardens offer a peaceful and free escape from the bustling city. Located next to Plaza Italia, visitors can explore various types of architecture while enjoying the butterfly hall, 100-year-old greenhouse, small lake, fountains, and herbal garden. The gardens provide ample shade for a picnic and a perfect opportunity to roam around and enjoy nature. La Boca in Buenos Aires La Boca - La Boca neighborhood is a must-visit for those who love vibrant buildings and tango dancing. During the day, the neighborhood offers great photo opportunities with its iconic and vibrantly painted buildings. However, it is advised to avoid the area at night as it can be unsafe at times. Despite this, La Boca is home to two major tourist attractions: the colorful Caminito street, which is filled with the work of artists, and La Bombonera, the stadium of the world-renowned Boca Juniors fútbol club and its passionate fanbase. If you're done walking around the sites why not try some tango dancing or watch the experts. You see them everywhere. Buenos Aires is the birthplace of tango, so it’s the perfect place to learn… or just watch the pros. On Sunday nights you can see people dancing in the street in San Telmo’s Plaza Dorrego. You have to try an empanadas as you enjoy the City. These classic Argentine snacks are widely available and come in various forms. They can be found in street kiosks, bus stations, bakeries, and restaurants. The dough shell can be baked or fried, while the filling can range from minced beef to shredded chicken, ham and cheese, onions, or mushrooms. In the evening you have a welcome dinner at the Hilton. This is where you have the full race briefing and get to meet more of the 100 or so runners who will be joining you on the boat. You'll have met plenty already on your morning tour but here you get to meet the rest and find out the details of what lies ahead. Listen intently! On this first full day and the next you have the opportunity to join a light training run. Next day is more sightseeing and more chances to enjoy the wonderful cuisine on offer. It can be very tempting to eat way too much and spend way too much time on your feet! Day 4 is a really big one. This is the day of the flight to Ushuaia, where you'll board your boat for the epic trip to Antarctica. Later that afternoon you'll set sail for an unforgettable voyage. Ushuaia, where the boat departs Ushuaia is a fascinating city. Located in the province of Tierra del Fuego, the world's southernmost city and with a population of 80,000, is a great place to explore. We had chance to wander up into the Martial Mountains and the views of harbour and out to the Beagle Channel were superb. It is one of five internationally recognised Antarctic gateway cities and you could feel the expectation, as everyone nervously waited for departure time. Once settled on board there another briefing, focused on the two day crossing. Cabins are shared so you get to spend some amazing experiences with someone you only met a couple of days previously. Check out Part 2 for the details about crossing The Drake Passage, widely considered to be one of the most treacherous voyages in the world.

Training for a marathon can be both exciting and daunting. The right preparation is essential for not just finishing the race but enjoying the journey to the finish line. A suitable marathon training plan lays a solid foundation, boosts confidence, and helps prevent injury. In this post, we will explore how to create the perfect marathon training plan that can be customised to your individual needs and goals. Customised marathon training plans Creating a customised marathon schedule begins with understanding your current fitness level, running experience, and your goal for the marathon. Are you aiming for a personal best time, or are you focused on simply finishing the race? These questions will guide your training plan. For beginners, a 16 to 20-week plan typically works well. You may look into gradually increasing your long runs, often peaking at about 20 miles, followed by a tapering period. For experienced runners, a focused plan might target speed work and race pace training. Example of a Basic Customised Schedule: Weeks 1-4: Build endurance with a mix of short runs and one long run each week (start with 8-10 miles). Weeks 5-8: Increase the intensity with hill workouts and tempo runs while gradually increasing long runs to 12-14 miles. Weeks 9-12: Substantial long runs (16-18 miles) intermixed with speed training every week. Weeks 13-16: Peak at 20 miles and incorporate lower intensity during taper weeks leading up to race day. This image represents the path to marathon training success. Essential elements of a successful plan Several key factors contribute to the success of a marathon training schedule, including mileage, pace, cross-training, and recovery. Mileage: Your weekly mileage should progressively increase, but you never want to increase it by more than 10% weekly to avoid injury. Listen closely to your body and adjust your plan as necessary. Pacing: Understanding your marathon pace is crucial. Use recent race results or time trials to establish your pace. Training runs should include both easy runs and faster-paced intervals. Cross-Training: Incorporate activities such as cycling, swimming, or strength training. These enhance your overall fitness without the impact of running. Cross-training helps to balance muscle development. Recovery: Schedule rest days and easier weeks during your training cycle. This allows your body to adapt and rebuild stronger for the upcoming challenges. Consider techniques like foam rolling and stretching. Running trails offer perfect locations for marathon training. Nutrition and hydration Fuelling your body properly during training is just as important as the workouts themselves. Focus on a balanced diet that supports your training intensity. Carbohydrates: Carbs are vital for runners. As your training intensifies, aim to increase your intake. Whole grains, fruits, and vegetables should make up a significant part of your meals. Protein: Protein aids in recovery and muscle repair. Incorporate lean meats, beans, and dairy into your meals. Hydration: Staying hydrated is essential for performance. During long runs, practice your hydration strategy by drinking water or electrolyte-rich beverages at regular intervals. Pre-Run Fuel: A light meal or snack before running ensures you have the energy you need. Ideal options include bananas, oatmeal, or an energy bar. Imagine the feeling! Tracking your progress Monitoring your training is vital to maintaining motivation and making necessary adjustments. Consider keeping a running journal or using apps to log your workouts and nutrition: Log Your Runs: Record distances, times, feelings, and conditions for each run. This data can help identify patterns that may contribute to success or setbacks. Adjust Intensity: Based on your logs, adjust your workouts. If you're consistently feeling fatigued, it might mean you need to back off slightly or reassess your mileage. Set Short-Term Goals: In addition to your marathon goal, include smaller targets such as monthly mileage increases, improved performance in shorter races, or achieving specific pace times. Stay Flexible: Life is unpredictable, so be prepared to modify your plan. If you miss a workout, don't panic—just adjust your schedule accordingly. Race day preparation As race day approaches, the final week is crucial for ensuring you are ready: Taper: Gradually decrease your mileage to let your body rest. Avoid any major changes in your routine. Diet: Emphasise carbohydrate loading in the days leading up to the race to ensure your glycogen stores are fully stocked. Plan Logistics: Have a clear plan for race day, including transportation, what to wear, and where to meet friends or family afterward. Mental Preparation: Invest time in visualising your race, focusing on familiarising yourself with the course and your pacing strategy. Embarking on a marathon journey involves a mix of physical preparation and mental willpower. Following these actionable steps when constructing your perfect marathon training plan is essential. A well-thought-out strategy can help you become a stronger, more confident runner, ready to conquer those 26.2 miles. As you gather the resources needed, consider exploring various marathon training plans available that allow for customisation based on individual needs. Tailor your approach and enjoy the process, leading to a successful and fulfilling marathon experience. Final thoughts Remember, every runner’s journey is unique. Approach every training cycle with patience and perseverance. Celebrate progress, no matter how small, and don’t hesitate to seek support from fellow runners or coaches. With commitment and the right plan, your marathon day will be an unforgettable adventure!

Our guide to the importance of physios If you've been running for a while there's a very good chance that you've already visited a physiotherapist, probably on more than one occasion. If you're new to the sport then be prepared. It's not necessarily a negative. Most of us will have an injury challenge and the vast majority of them can be overcome quickly. Maybe you should visit one before you get injured to help with prevention? What is a physiotherapist? A physiotherapist works with patients to develop customised programs designed to restore as much as possible their functional ability and movement. They are trained to help patients at all stages of life — from infant to old age — whose function and movement are impacted by a number of different factors, in the case of runners, often from overtraining: They take a whole-body approach, and work at all stages of healthcare, including prevention, education, intervention, rehabilitation, and treatment. Sports physios focus on the prevention and treatment of injuries. Why do we need them? Physios are an essential part of the running scene. Often undervalued and unfairly maligned for their charges (everyone has to make a living), without them many of us wouldn't have a running history and those amazing memories would have never been created. Go to any doctor anywhere in the world and they will more often than not have no interest in dealing with a running injury. Often it's because they don't have the skill set to deal with them, but whatever the reason you will be referred elsewhere. And generally this referral will be to a sports physiotherapist. As the majority of them are private you will need to pay. Most medical insurances will however cover the cost. Different types of physio Sports Physiotherapy: This is a special branch of physiotherapy that deals with sports professionals and athletes. The focus is also on performance and overall patient development. Getting athletes back to full form and getting rid of pain is only a part of what a sports physiotherapist does. Neurological physiotherapy: Neurological conditions lead to extreme muscle weakness, loss of balance and coordination and more. This type of physio aims at establishing mobility and treating functional disorders which originate from nervous and neuromuscular system such as stroke, spinal cord injuries and Parkinson’s disease. Orthopaedic physiotherapy: The main aim here is to alleviate pain, increase mobilization, and to rectify the skeletal injury. This type of physio deals with repairing the deformities and treating the ailments related to the human musculoskeletal system, which include correcting the muscles, ligaments, bones, joints, and tendons. Cardiopulmonary physiotherapy: Physiotherapists run cardiac rehabilitation centers and educate patients about certain forms of exercises and resistance training techniques. This is targeted at patients who suffer from cardiopulmonary disorders to improve their overall quality of life. Paediatric physiotherapy: Paediatric physiotherapists help in improving acute injuries, defects which are present at the time of birth, delayed physical growth, or certain genetic defects such as cerebral palsy. They also use various therapeutic exercises in children, which can aid in strengthening the affected parts; thereby improving the precise and overall movement. Geriatric physiotherapy: This sub-specialty deals with certain age-related medical conditions such as arthritis, osteoporosis. They also guide elderly about restricting certain movements which can aggravate pain, provide their patients with gait aides to improve overall mobility and to minimize pain by employing various techniques and exercises. What to look for So how do you decide who to go to? Obviously it needs to be a sports physio, but as with many areas of life you can't beat word of mouth recommendations. It's great to be put into contact with a physio based on feedback from someone else who has had to deal with the same issues. It's also good to be treated by a physio who is a runner and knows the challenges. They are always better, but it does often help. And then there's the cost. If your insurance doesn't cover it you'll need to look at the cost of a visit and work out how much a full course of treatment could be. Obviously going for the cheaper option isn't always the answer but if you've had two good recommendations from people you trust and one is cheaper than the other then it could make sense. The roller is a popular way of massaging sore muscles What are the different types of treatment? There are many different approaches that your physio could take with your running or walking injuries and there's a fair chance that you'll experience two or three of these combined and potentially more: Manual therapy – This is basically the use of the hands to massage the affected area. It's often the starting point for treatment. Stretches and exercises – A staple of all physios this is often an education process where they encourage clients to do these at home between sessions. They are really important and are an ongoing part of a strengthening program. TENS therapy – A TENS device is a small battery-driven device that's used to send low-grade current through the electrodes placed on the skin surface, with the aim of temporarily relieving the pain of the affected area. ROM exercises – Range of motion exercises are used to improve joint mobility and to reduce muscle stiffness. The three most common are Passive Range of Motion (PROM) exercises, Active Assistive Range of Motion (AAROM) exercises and Active Range of Motion (AROM) exercises. Acupuncture - Check out our article on this often misunderstood treatment. Not all physios offer this, but if yours does then it could be worth looking at. Taping – You may have seen this tape available in running stores and wondered what it's for. It lifts the skin away from the connective tissue, so allowing the lymphatic fluid to move more effectively. You can do this yourself but there is a technique so ask your physio to show you first. Joint mobilisation – This type of manual therapy technique is used wherein a physiotherapist mobilises the joints at different speeds, depths, and amplitudes to restore normal joint movement. Ultrasound: Therapeutic ultrasound uses the frequency range of 0.5 – 3 MHz to lower inflammation. It promotes healing at the cellular level, increase metabolism, and improve blood flow to the damaged tissue. Our recommendations It is very easy to put off dealing with an injury. While you don't want to be heading to a medic the first time you feel any kind of twinge be warned that if you don't deal with a problem early it could be very costly, both in medical bills and time away from running. Get issues dealt with quickly and you'll be back on the roads soon. It's also important to visit a physio even when you don't have a problem. Go and get a good sports massage and help prevent problems. That will be money very well spent!

Everything you need to know about Saucony running shoes One of the oldest running brands is Saucony. Founded in 1898 in the US state of Pennsylvania and known originally as the Saucony Shoe Manufacturing Company, it was acquired in 1968 by Hyde. In 2012 it became part of Wolverine World Wide. As well as shoes it's a big manufacturer of apparel, hats, backpacks for leisure and sporting use. Its running shoes have a loyal following and are well established in most markets globally. The history of Saucony running shoes Saucony has over 125 years of history. Beginning life as the Saucony Shoe Manufacturing Company in 1898 it was based in Kutzon, Pennsylvania and it was here that it took its name. Saucony Creek flows through Kutztown, close to the original factory building, its water also being the inspiration for the logo. Focused initially on making children's shoes it was eventually moved into running shoes and a few years later was acquired by Hyde Athletic Industries, a company that also had plenty of history, having been formed in 1910. Hyde has previously purchased the Athletic Shoe Company who were also making track shoes. It wasn't until the early 1990's that all of Hyde's shoes were fully branded as Saucony. Saucony's list of honors began in the late 1970's with the Hornet and the Trainer 1980. With a bold design, with plenty of suede and mesh, its construction was different to any other shoe from the brand. In 1981 the famous Jazz was introduced. It was marketed as ‘a new high in performance and comfort for the serious runner’ and it went on to become Saucony’s best-selling shoe of all time. Saucony running shoes were well and truly put on the map in 1984 when Rod Dixon won the New York City Marathon in one of its greatest ever finishes. A signature line known as ‘DXN’ was launched, full of innovative ideas. The Shadow and the Azura followed, reinforcing the brand's position as a leader in research and development, as well as design. Who owns them? Saucony has been owned by Wolverine Worldwide since 2012. The group also owns Merrell and Hush Puppies. What are they known for? Saucony has been recognised for a number of important firsts in the running shoe world. Most significantly in 1958 it launched the world’s first high-performance running shoes, the 7446. These were a lightweight, kangaroo leather track shoe with six long spikes under the forefoot. The Trainer 1980 shoes were among the first to replace the firm board-like foundation with a durable cardboard and foam layer between the midsole and sockliner. A year later the Jazz was considered one of the shoes that took the running boom to another level. The EVA in those midsoles is nothing like the foam that is now synonymous with the brand: Pwrrun. This is the overarching name for the brand’s current suite of cushioning foams. First up is Pwrrun, which is made of standard EVA foam and then there is Pwrrun+ used in the Triumph and launched in late 2019. The next upgrade is Pwrrun PB, found in the Endorphin Speed 3 and Freedom 5. It uses compressed PEBA beads to create a springy ride, with a level of propulsion. The latest version, Pwrrun HG, known at a superfoam, is used in the Endorphin Elite and provides better energy return than any foam the brand has created previously. It's not just foams that Saucony is known for. Its Endorphin Elite is a state of the art shoe, to challenge the Nike Vaporfly, with carbon fiber midsole plates, that are also used in the cheaper Endorphin Pro 3. The brand's extensive research and development programme is ensuring that it doesn't get left behind when it come to running shoe technology. The Saucony Endorphin Elite Pros and Cons There are pros and cons with every shoe. Here are those associated with Saucony: Pros It is very running focused meaning its energy is channelled on development of products designed specifically for one sport. The range covers all options, from shoes for beginners, to trail shoes, to the new elite racing range. Significant research involved in the tech as evidenced by the Endorphin Elite. Cons Distribution isn't as widespread as some brands meaning it might be difficult to find the exact model and color you're after to try on. A relatively low profile brand with a small percentage of the market may impact on runners' appetite to give them a go. Most popular models Saucony Triumph 21 The Triumph is Saucony’s luxury offering. The latest version comes with a revamped midsole using Pwrrun+ cushioning, so it's even more responsive and lightweight. Saucony Guide 16 The Guide is aimed at overpronators needing a stability shoe. It has Pwrrun midsole foam and a Pwrrun+ sockliner for moderate cushioning, with a guidance frame in the midsole. Saucony Ride 16 A neutral shoe that can be used by mild overpronators, it has a Pwrrun midsole, with a Pwrrun+ sockliner and a supportive, snug fit. Saucony Kinvara 14 It has a Pwrrun midsole and Pwrrun+ sockliner, it's lightweight and designed for quicker runs, but with plenty of cushioning to ensure the right level of protection. The Saucony Peregrine 13 trail shoe Saucony Peregrine 13 The most popular trail shoe in the range it has a Pwrrun midsole foam and a Pwrrun+ sock liner and an embedded rock plate, with great outsole traction. Saucony Endorphin Elite “The lightest, fastest, and most energy efficient shoe the brand has ever made.” Designed to compete with the fastest shoes out there it is most definitely doing just that. On the up? Saucony is at the forefront of running shoe technology as clearly evidenced with the launch of the Endorphin Elite and its new carbon plate geometry highly responsive PWRRUN HG midsole foam. Saucony’s worldwide revenue increased by 50% between 2019 and 2022. with a further 15% rise forecast in 2023, with strong growth in China and online revenue doubling in the USA. This growth gives the brand the revenue to continue to invest in research and development and when this happens, the development of shoes at the highest level is almost assured. Tombogo X Saucony Butterfly The brand is no stranger to fashion collaborations, although they are not as important as they are for some of the other shoe brands. The focus of these relationships has been the Originals line, with many focused on their most famous shoe, the Jazz. Saucony have also recently got into the sneaker community with the development of the Butterfly with designer Tommy Bogo. It has a silhouette made of injected EVA with a modular inner shoe that can be removed from the outer "clog" shell , with an interchangeable colorway system. While not the key marketing driver these partnerships keep the brand profile high and drive further sales, so ensuring research and development in new tech continues.