How to achieve your running goals by doing less

Want to know the secret for unlocking  your perfect running year? Achieve your personal bests and stay injury with one simple tip…

You might assume that the key to having your best year ever is all to do with how you train, how often and how challenging it is. But actually it’s far simpler than this as we revealed in a recent Facebook Live in our FREE Community Group.

All you have to do is plan your year. This one simple thing enables you to avoid the pitfalls that can derail even the best runners.

Planning your year…

Helps you to avoid injury

If you avoid injury, you remain consistent in your training and that will ensure the biggest improvements.

Reduces stress

When you’re juggling training with work and relationships, it gets stressful. It’s easy to get carried away with how much you love running and enter lots of events. But eventually, you’ll get stressed about it and start thinking, ‘oh god, I’ve got this race next week, how am I going to do it? And I haven’t seen my friends for ages and who is going to look after the kids?’

You want running to be an empowering and enjoyable experience, not one where you end up stressed. Planning helps you avoid these pitfalls.

Helps you to avoid overtraining and have planned recovery

Something that has been come up a lot in the blogs by our gRTW Project 26.2 runners is the benefit of recovery, both in terms of slow runs and time off entirely.

If you’re short on time because you’ve entered so much, you’ll often see women going out and just doing the hard stuff as they think it will get them fitter quicker. It mainly just means that you’re not giving your body time to recover. It’s in recovering – which means not racing all the time, that your body adapts and gets stronger.

Ensures you maintain your #runlove and motivation

Have you ever stopped enjoying running entirely because you suddenly feel like all you’re doing is training and or racing? It happens a lot. And it just means that you’re not putting in the right effort or attention to your training anyway. Do less. Not more.

 

So, here’s how to plan…

 

Spend some time looking at which races you really want to do and decide on a few A races, the ones that mean the most to you, either because you have a target time in mind or it’s a beautiful race that you’ve just always wanted to do in a stunning location.

Now, create a hand drawn breakdown of your year, broken by months and by weeks. You can use different colours to denote fun races that are just with friends, those that are important key training races and your A races themselves.

Most importantly, don’t forget to also add big work events, holidays and family engagements which will all impact on how successful – or sensible it is – to enter a race near that kind of time.

Once you’ve done that, add your a races, and then work from that, adding events that will help you to achieve your A race goal, which can be anything from wanting to achieve a PB or simply to finish and enjoy the race feeling strong. and training on the way to that A Race.

If you write it on paper, you can see more easily whether you’ve put too many races close together – or whether you are inadvertently thinking about a race that’s very close to your holiday.

There are a lot of fantastic race websites out there. FindARace.com for example to help you plan. Improvement comes from enjoyment, consistency and not getting injured.

If you’d like to see the full video of how to have your perfect running year, join our FREE Facebook community here.

How was your weekend running?

While the weather broke almost all over the UK this weekend, that didn’t stop the GRTW community taking on some absolutely beautiful events from the magical Mhor Marathon in Scotland to the Sailsbury’s 54321 Half Marathon in the West. Where did you run?

August 11-12, 2018

As the summer holidays begin to draw near to an end, there are not so many of our runners posting from far flung destinations but there are some equally as stunning routes as part of events taking place here in the UK which is showcasing just how beautiful running can be in this country in the summer when you can actually see the scenery without cloud, mist and/or snow.

A case in point is the magnificent Mhor Marathon which one of the GRTW runners participated in this weekend. Also available as shorter distance, the full marathon takes in the breathtaking mountainous terrain which make up the Trossach’s National Park, with a maximum ascent of up to 2250 feet , with enough level parts to allow you to take in the stunning Lochs Lubnaig and Voil.

It’s certainly an event that would have benefited the runners from all over the UK who will join us in our first GRTW Meet Up at the Snowdonia Maverick event (it’s almost sold out, book it if you want to meet us there!). There have been lots of training runs recorded over the weekend from these runners, although for us Southerners, nothing quite as hilly as we need.

Elsewhere, runners took part in the Salisbury 5,4,3,2,1 Trail Half Marathon, although again, this event offers a range of distances from 5km up to a 50km ultra. Why the name? It passes 5 rivers, 4 hills, 3 country estates, 2 castles and one cathedral.  The terrain is mixed using bridleways, trails and road but allowing runners access to private country estates which are usually closed to the public. Beautiful.

Where did you run this weekend and what were you training for? Comment below. And if you ran either of the races above and would like to contribute to our Race Review section, please email rachael@girlsruntheworld.co.uk

 

GRTW Explore the Downs Trail Run, 24th June

Love running off-road but unsure where to run or worried about getting lost? Or are you visiting Brighton for the weekend and have your trainers with you and would love to explore? Join us this Sunday for a gorgeous run that will take you through poppy fields and via the amazing Breaky Bottom vineyard 

here at GRTW, we colour our running seasons, January – March is usually the white season – skies full of cloud, snow on the ground. March to April, is yellow season for all the daffodils, then it’s the Blue Season, which is all about the carpets of bluebells.

But right now, we’re at the tale end of the Red Season, with poppies carpeting the fields with the Purple Season edging in with the powder purple of flowering flax. This and more you’ll get to see on our nine mile run open to anyone who can run the distance.

For those wanting a shorter route, there is a 4.5 mile route, with the latter part returning on your own on a easy -straight back to car park – route.

Book online, £10. Details of where to meet can be found here. All runs leave at 8.30am.

 

 

GRTW Easter South Downs Sunday Trail Run

Escape the family melee and build up an appetite (or, ahem, create a calorie deficit to make up for those Easter eggs) this Sunday April 1st.

We have a beautiful seven mile route planned that will take in all the deans, Rottingdean, Woodingdean and Ovingdean, exploring the South Downs in Spring.

Expect lambs, daffodils and a beautiful run that will incorporate some hills for those of our runners who are training for our Get Together Events, the sold out Angmering Trail Run 10km or 10 miles.

But if you’re NOT training for anything and simply fancy exploring a new route, join us and PAYG by booking online, £10 per run.

We have one more run as part of our Spring Series before our Summer Trail Series kicks in on Sunday 29th April and runs for 9 weeks. You can save 50% off single session runs by booking the full course for £45.

For details of locations/mileage you can visit our schedule here.

All runs start at 8.30am.