If you find it a battle in training, let alone on race day, the key to unlocking improvement may all be in the mind..
Don’t forget to join us for our Facebook Live Mental Strategies for the Female Runner, Friday 19th January, 7pm, £4.99. Secure your space via our booking page and join us in our special Run Like a Pro Facebook group wherever you live in the UK for our live event.
Whatever goal you set yourself, whether to achieve a promotion at work, build a business, gain a personal best at a race, lose weight or just get to the end of your first 5km, having a firm grasp of your why is key.
Why is this so important? Because when things get hard, such as weighing up whether to scoff a cream cake or resist, or when it comes to running, push your body to run faster in training when it hurts, your brain is constantly weighing up how hard it feels against WHY you’re doing it. If your perception of how hard it feels outweighs your motivation, you slow down or stop. If the opposite is true, you keep you going.
So, there are two ways to improve – train more so that you get used to the feeling and it feels easier OR, increase your motivation so the drive to do it will aways carry you through.
Easier said than done, you might be thinking. But there are some simple tips that will help you to define your motivations so they help carry you through.
Love what you’re doing
One of the world’s foremost experts on human behaviour, Edward L.Deci, psychologist at the University of Rochester argues that the strongest motivation comes not from some sort of external reward, like more money, increased social standing, losing weight etc, but ‘from the satisfaction that one experiences in doing an activity itself.” So learn to love your fast pace work, do it with people you enjoy training with and even turn it into a social occasion so that after your weekly ‘hard’ session, you go out for a drink together so it becomes associated with a fun pastime that you enjoy doing in and of itself, not just because you’re aiming for a PB.
In my own experience, the more I love the process of what I’m doing and embrace it as a way of improving rather than doing it for the end result, the more I enjoy it. Try to frame whatever it is you are doing as a personal quest to get better—to improve and beat yourself—and focus on the satisfaction you gain from doing just that.
Think of others
Fear, discomfort and tiredness are the most common reasons why we slow down, walk or pull out of training or a race all together. Yet, people achieve incredible feats of superhuman effort, such as lifting cars, when helping others in danger. So it stands to reason that thinking of others when you’re feeling in discomfort could help to pull you through.
In fact, when Shalane Flanagan, who became the first American woman in 40 years to win the New York City Marathon last November when asked how she’d pushed through the pain barrier, she said: ‘I was thinking of other people when it started to hurt.’ So try that next time you’re on a hard training run and see if it works.
Turn on, tune in, drop out
Mindfulness and meditation are the big buzz words nowadays and for good reason – if you can meditate and learn to let go of distracting thoughts, you feel calmer, less anxious and gain better focus. It can work to improve all aspects of your life, and the same principles can apply to running. Like meditation where you learn to ‘watch’ thoughts pass through your mind without attaching to them, so too, you can try this method when running. It can help to disassociate from voice telling you to stop running if you’re just starting out, and help to keep you focused to that finish line. This is one that worked for me in February 2017 last year dong the Seville marathon. And as you can see from the picture of me when I’d just finished, the pain was real but I managed to disassociate from it long enough to get my PB.
For many of us with our sights set on a Spring marathon, we’re already twenty weeks away from our goal race but how do you find the right training plan for YOU?
Generic plans off the internet and magazines
There are thousands of them all over the internet, printed in magazines, handed out my charities that you may be raising money for but, which one is good? All training plans are generic and we hazard a guess that 85% of them will have been written by men, who don’t have to juggle multiple responsibilities such as work, family, kids and everything else. Regardless of gender, few take into account running history, how many miles you are currently running NOW (i..e your running base), your lifestyle, or work/life commitments. Recognise this FIRST so that you can acknowledge in advance that it will feel like a clunky fit. It is.
If you go down this route here’s what we recommend
Choose one that includes at least four runs per week and starts NO LESS than 16 weeks away from your race goal. Only if you’re very fit, and regularly run marathons should you look at a 12 week plan.
Write out your plan – and add your own sessions print out your plan, or re-write it and plan in other sessions that are ESSENTIAL to help you avoid injury during your marathon training. This should include yoga/foam rolling/basic strength and continuing and sports massage at least every three weeks. Whoever said running is cheap had never run a marathon!
There are numerous training apps on the market, including Runner’s World’s MyRunPlan, and Training Peaks where you can pay for a plan, which again is generic, but it loads to a calendar as an app on your phone. It’s easy to log in, see what the run is, do it, and mark it off as done. The calendar will reward you by turning green once you’ve completed. Fail to do the session and you get a red square. Training Peak plans are good because you can see clearly what you’ve got to do but suffers the same problems of any of the generic plans that you get anywhere else – except you’ve paid for it.
Personalised training plans
Many running coaches, ourselves included, will write training plans specifically for you. We tend to send you an in-depth questionnaire, followed by a chat on the phone and then we deliver a training plan, specific to your goals, your current fitness, life-work balance. The advantage is that it’s exactly for you. The cons are that if you get injured, fall ill, etc, the plan does not change to accommodate this in the same way as anything generic doesn’t. However, with it being written specifically for you in the first place, the likelihood of injury occurring due to a plan that does not reflect your specific running history is minimal.
Mentoring & Coaching
If you can afford it, and you want to run a marathon and enjoy it, race mentoring is the gold service for any runner. It doesn’t matter whether you’re interested in achieving a certain goal time or simply want to achieve a sense of satisfaction with each training session you do, not just the final ‘race’ goal. We charge £100 per month (some companies charge more, some less) but it means you have a personalised plan that can adapt and change week by week, according to how your training is going or the unforeseeable life events that can derail your training for a week or so, leaving you unsure how to proceed.
Plus, wherever you live in the world, your training is tracked via Strava or Garmin so we know what you’re doing – or not doing. It helps to hold you accountable and to help you feel like you’re achieving something with each session, because this method if training is so closely matched to helping to challenge and progress you as an individual; if you’ve ever struggled with a generic plan, you’ll appreciate how frustrating or disappointing it can be when you’re following something too easy or too hard. Where we differ with our plans is that we have a holistic approach, recognising the many elements must be balanced when you’re a woman training for a marathon juggling multiple tasks.
THE most important thing, no matter which option you choose is to start thinking about it from about 20-24 weeks away from your marathon goal. And follow a 16 week plan as an absolute minimum.
You can read more about our marathon mentoring service here. Read about one woman’s experience of mentoring here.
If you are considering entering an ultra, or even contemplating your first marathon, these tips from the GRTW ultra coach, Sarah Sawyer are well worth heeding…
Be a Tortoise not a Hare
There’s a reason why you’ll often see female runners perform better than men at ultras, and that’s because we pace ourselves like tortoises and not hares. My 100 mile PB is faster than some of my male friends who are sub 3 hour marathon runners, and that’s all down to pacing. I tell coaching clients that they should get to the halfway point of a 100 mile race feeling like their race hasn’t even started; do this and in the second half, you’ll tortoise picking off all those hares who have gone off too fast.
Learn how to walk
Don’t be afraid to take walking breaks in ultras; even the elites walk at times. On a hilly course, you’ll get natural walking breaks on steep up hills; on a flat course, I always take a short walking break every 30 or 60 minutes which uses different leg muscles and refreshes my running legs. However, when I say walk, I mean ‘power hike’ and not a Saturday afternoon amble round the shops! (anyone who has taken Sunday runs with us will be familiar with our ‘Be in control of that walk – stride it don’t slump it).
Eat little and often
After pacing, the second biggest mistake I see people make in ultra marathons is not getting their nutrition right. My rule of thumb is to start eating after 30 minutes and eat little and often from there onwards. People often make the mistake of waiting until they’re hungry before they start eating, but this means they’re going to be in a calorie deficit and will be trying to play catch-up all day. I aim for a minimum of 200 calories per hour and I get this from a combination of Mountain Fuel Extreme Energy drinks, Longhaul food pouches, GU Stroopwafels and 32GI Sports Chews. However, one size doesn’t fit all, so test out different things in training and find what works for you. And whatever you do, don’t try anything new on race day…..I’ve done that and it wasn’t pretty!
Deal with problems straight away
Things might go wrong in ultras. You can train and prepare, but there may be things that are outside your control on race day, such as adverse weather conditions, stomach issues, blisters and more. In an ultra marathon, everything is exemplified. So however much the temptation is to wait until the next aid station, where you can, deal with things straight away.
I ran the CCC (100k mountain race in the Alps) this summer and as I was climbing up to the highest point, the weather turned and I was subject to strong winds, freezing rain and snow. I wanted to keep moving and the last thing I wanted to do was stop and get my warm top, waterproof jacket and gloves out of my rucksack on the side of a freezing cold mountain, but I knew that if I didn’t, I’d be cold, wet and potentially hypothermic by the next aid station.
Ultras are like life
Sometimes everything ticks along perfectly, and other times, curveballs get thrown at us. As in life, the most successful ultra runners are those who deal the best with what ultras throw at them when things go wrong. I’ve had races which have gone like a dream and I’ve finished on the podium, and I’ve had races which have fallen apart and I’ve had to slog out a finish. In the latter, the easiest option would have been to quit. However, sometimes the races which go wrong and we have to slog it out to the finish are the ones we learn the most from, and the ones we end up ultimately the most proud of.
We all know how amazing morning runs can be for how they make you feel, the sights you see, the people you pass…yet our morning run-meet today beat them all as our path crossed the amazing Rosie Swale-Pope, who spent five years running across the world…
If you live in Brighton and Hove and run regularly, you may have noticed a little red cart on the seafront of late. Look a little bit closer, and you may be aware that there is often someone sleeping in there, cooking, reading or just generally keeping warm. That woman is the inspirational Rosie Swale Pope, MBE, the only person in history, man or woman, to have undertaken an epic solo, unsupportedrun around our world.
It took five years and 20,000 miles and as she told me this morning on Hove seafront, she slept in conditions of minus 46 degrees in some places and faced extreme dangers – but through it all, she learned lots and met so many amazing people.
She’s currently staying on the seafront in Brighton and Hove, where she spends her time writing a new book – and training for her next adventure, running solo from Brighton to Berlin. Of course, we asked if she’d like some company on the run ….
In the day and age of Instagram and YouTube runners, Rosie Swale is a true original – and is a role model for all us Girls who Run the World.
Her tip for getting your feet warm if you’re about to go out running and are on an adventure? ‘Boil some water, fill up a small plastic bottle and put them in your trainers and socks to warm them up before you go out running.’
Remember, look around you when you run, say hi to other female runners, explore not just your location but the people within it – you never know who you might meet.
Next year, we’ll be bringing you podcasts from ordinary female runners who have done extraordinary things – along with online workshops which will help you learn new techniques from heart rate training to mastering mental techniques to improve your running and your racing.
Sunshine, a bag of oranges in the finish bag and a beach on which to recover after the race, this is half marathon is hard to beat for the route, the support and the fantastic goodie bag…
In October, we took a group of women to the Valencia Half Marathon for the tenth of our Girls Run the World Run Away trips (we’ve taken groups to Istanbul, Lake Garda, Palma Half, Berlin, Paris and many more) and what an amazing race it was.
Valencia is a city that is made for running (although perhaps not in the heat of mid-summer!) with beautiful wide boulevards shaded by trees, the beach and the fantastic Jurida Del Turia, a landscaped park that has been created in the bank carved out by the old river that once flowed through the city and which means you can run or cycle right the way around the outside of the city. Add to that, fantastic food, a beach and incredible support from those lining the roads and this is one international race that we shall be returning to for future trips.
The day of the race dawned a little cloudy but still warm enough to allow us to adopt the novel approach of hiring the hotel’s bikes to roll sedately and anxiety-free down to the start line (hurrah, no panic about trains not running on time or taxis not getting through the roads). After dropping our bags, we each headed to our respective pens and then, we were off.
Thankfully, the morning was cloudy so it was a little cooler than the previous two mornings as we ran down the Aveniguda Del Port to the Jurida Del Turia and then headed back to the start line on the first 9km of the race. The route then heads out on the final loop in a different direction which sees taking runners through the centre of the city. I usually don’t like having to run past a finish line before I’ve finished but this time, it didn’t matter. The side of the road had been set up with grandstand type seating and the Spanish were all cheering loud, ‘Vamos’ ‘Go Chico, go,’ so it added to the atmosphere and buoyed me up for the second part.
This section of the route is more interesting because of the sights, winding it’s way over the stunning 16th century, Puente del Real, which once connected the Palacio del Real to the walled city, (Real comes from the Arabic word, ‘Rahal’, which means orchard or garden). From there, we ran through the city centre with it’s designer stores and funky tapas bars.
The route sticks to the main avenues so there is plenty of space to run, as well as navigate in and out of the plentiful water stops. You can catch glimpses of the more traditional Valencian city down the narrow side alleyways, deliberately built this way to help keep residents shaded and cooler in the summer. Then it was time to head back to the port area and the finish line with the crowds of supporters getting bigger and louder the nearer I got. Then came the countdown road markers, 800m, 700m, every 100 metres marked off as I sped over the finish line.
I’ve raced in many different countries in the world and on big name races, but this finish line was very well organised as I was directed out of the immediate finish area with a big goodie bag, around to a finish recovery area where you could line up to get your big gold medal engraved or grab an lemon flavoured beer (delicious). At the race expo, I’d already picked up a fantastic complimentary race vest and a bag of useful products and the finishing bag was just as good.
Best thing of all about the finish area is that you can see the finish line, so I was able to cheer in my fellow Girls Run the World runners, then it was off to the beach for paella, beer and a swim in the sea.
We ran, we drank delicious cocktails and enjoyed a few cervezas with some amazing tapas and food.Valencia as a city escape is fantastic. As a race destination, it truly rocks.
The Race in Brief
Flat, wide, route excellent for a PB (although I didn’t!)
Excellent goodie bags
the warmth – cycling to a race in October in shorts?!!
Not enough toilets. But when have you ever been to a race with enough?
Our next Girls Run the World Run Away Trip will be to the Lisbon Half Marathon in March 2018. Our next Valencia trip will be in December 2018 for the 10km and marathon.
In the summer, we reviewed the OOfos sandals and loved them. Now, for the winter they’ve brought out a shoe. Here’s what we thought…
When it comes to running, their are so many claims about shoes that help improve your running or prevent you over-pronating but few products that focus on helping you to recover. Step forward Oofos. According to the manufacturers, these recovery shoes absorb 37% more impact than other shoes thereby helping to support the body after a hard training run or race. While not scientific studies have been conducted, on anecdotal evidence alone, these make a huge difference.
I’ve worn them after the Berlin Marathon, the Valencia Half Marathon, park runs, trail running, pace runs, you name it and they enable me to walk lightly and fluidly as if I’m a mere twenty-years old again. Remember, your legs and feet take two and half times your body weight with every stride you take when you run. Which, personally, leaves me exhibiting a slight wince as a walk (or mince, perhaps?) after a hard race as my calf muscles and Achilles struggle to recover.
My only note of caution would be not to wear them ALL the time. It’s tempting, because they are as comfortable as slippers except you can wear them outside without attracting strange stares. However, the soles are so cushioned, I personally think you could be in danger of overworking the stabilising muscles in the ankles if you rely on them too much. But as a recovery shoe, which is what they are intended as, these and the Oofos sandals have been a revelation.
Autumn is here and most of us are fully in the swing of running now but now is when a little strategic thinking about your running ‘season’ is vital, particularly if you’ve signed up to a Spring Marathon (London is 24 weeks way come November 6th!) ….
So, you’re a busy woman, juggling a career, social events, motherhood, or ALL of the above plus more. Running? That’s your way of keeping fit, having some me time, socialising and blowing off steam right?
But within this mix of factors as to WHY we run, how many of us enter races left, right and centre, particularly when fuelled by post race endorphins (or wine?) or because your running buddies are doing them?
I put my hand up as having done this in the past. And I understand it. It’s fun to have things to aim for, to motivate and inspire yourself (I once found myself signed up to five marathons in 14 months, from a trail race to road marathons spanning the globe from Mumbai to Istanbul and Italy). But it is when our running goals and targets end up injuring us, leaving us chronically fatigued, or always feeling like we’re not doing enough, that it becomes a problem.
How many times, for instance, have you run yourself ragged training for a race, trying to fit it around work, family, and generally having a life? You end up feeling guilty when you are running and guilty when you aren’t running. Or, perhaps you are someone that finds yourself limping from one race to the other, never quite recovered, carrying an injury or running through it until finally, it takes you out. Sound familiar?
To help you avoid this – and to ensure you end up a stronger, happier, more fulfilled runner, these are our tips to ensuring you have a fantastic running season or year ahead.
First, pick your goal race. You can have more than one of these per year, but make sure you follow the principle of progression for each of them. If you can’t, it means you are entering too many of them close together.
For every goal event, have a training plan. It can be one off the internet, designed for you personally, or one that you’ve written from your own experience. Whatever it is, here’s what we’d recommend in general; 8-12 weeks for 10km, 12-16 weeks for a half marathon, 16-24 weeks for a marathon and 24 weeks plus for an ultra.
And within EACH of these plans, they should have three components;
Base phase – 4-8 weeks focusing on endurance/strength and conditioning to prepare you for harder workouts and help you prevent injury.
Race specific – 4-8 weeks where workouts become more difficult and specific to your event. So, if doing a marathon, runs including faster sections at race pace, if doing a hilly trail race, runs that replicate this.
Taper period – this includes 2-3 weeks of reduced mileage and increased intensity.
Plan in ‘tune up races’ – once you’ve chosen your ‘A’ race, you can and should enter other events but these should be events that help support your main goal, where you can practise pace, your race strategy etc. For marathon runners, this should be a half marathon 4-6 weeks from your race, for a half marathon, these could be 2-3 races of 10km to 10miles in length, while 10km runners can choose some park runs.
And most importantly, within your training cycle for an individual race – and over a year, there should be recovery periods. If you keep on racing, or have events after events, your body has no time to recover. And it is in this recovery period that your body builds and gets stronger. Ignore this – which is what happens when you follow a scatter gun approach to entering races – and you will eventually find yourself injured. Perhaps not in the first year or even the second, but it gets everyone in the end.
Does this ring any bells with you? What’s the most events you’ve ever entered in one year? We’d love to find out so comment below.
If you are interested in our mentoring and training plan service, click here to find out more.
Marathons are a fantastic way to explore a city and culture and Berlin is one of the best, giving you the opportunity to run through it’s history as you run between east and west as Irene Maulenda reports…
Waking up on the morning of the marathon in Berlin, I was both excited and terrified. It was my first ever marathon, one that I’d wanted to do for years and I’d finally got in on my fourth ballot attempt with some of the other girls from Girls Run the World.
We’d travelled out and were staying separately in different areas which meant we all made our own way to the race start line, although i was with my parents who’d flown from my home in Spain to watch. But even after saying goodbye to them and going off to my starting pen on my own, I didn’t feel like I was alone. It was like being part of a big party from start from finish.
I’d arrived at the race at 9am for my race start at 10am (editor’s note: the race starts at 9.15am but is a staggered start with those with proven fast finish times going off first), had handed my bag in and spent the usual amount of time queuing for the toilet. With approximately, 43,500 runners, Berlin has a busy start area so it’s good to give yourself plenty of time – an hour is enough – to sort yourself out and walk to your start area.
Everybody in my starting pen wore the same excited look that must have been on my face too, and the atmosphere was electric. To keep myself calm while I was waiting to race , I read a few texts from my friends and thought of other runners who inspired me, such as my fellow runners in Girls Run the World, who were at that moment also taking on their own challenge doing the Ragnar Relay, a 170 mile run over the Kent Coast and my best friend who’d been the first person to inspire me to start running time seven years ago.
I didn’t have to wait long though before we were off, running down the streets of Berlin in a group like a huge street party.
I’d decided to ignore my intended race pace and to run to enjoy the experience, rather than trying to stick to a pace which would have been impossible to do in such a crowded group. It meant that I was able to chat to other runners, including Jaime and Javier, both Spanish, who told me that they were running their third marathon. I told them it was my first. “You’re going to experience things you’ve never felt before,’ they said. ‘But you will love this day.”
I lost them at the next water station, where I managed to perfect my technique of drinking while still running. Without an official pacer to follow, I spied a tall guy who was running a similar speed and decided to follow him to keep myself motivated. That said, the atmosphere was so amazing I felt buoyed up simply running along with so many others from around the world.
I was running for MacMillan Cancer and when I passed another runner who was also running for them, I said hello. Her name was Danielle, and she told me she’d also done London and LA and that I’d love London if I ever got the chance to run it. I wished her luck and set off after my unofficial ‘pacer’, through the 10km mark, where I high fived all the kids holding their hands out on the side of the route.
My German is rusty but I managed to say a few things “ganz toll” (great), genau (genius) and fantastisch (fantastic) to other runners, which helped to keep me distracted up to the half marathon point where I met a couple from Bilbao in Spain. “This is the second time I’ve run in Berlin and it won’t be the last, I love this race!’
Leaving them behind, I started to notice other runners were beginning to slow down and cramp, but I focused on sipping water at every station and taking on a gel every five miles. That and the iconic scenery kept me occupied as it started to feel harder. The route wound past the iconic Rathaus Schöneberg, the city hall for the borough of Tempelhof-Schöneberg which had served as the seat of the government of West Berlin till 1990. It’s where President J. F. Kennedy had proclaimed his famous “Ich bin ein Berliner”, and where so many people had gathered when the Berlin Wall came down in 1989. The sense of running through history as I ran through just gave me goosebumps.
As I approached the 20 mile mark, I began to feel a bit anxious as I’d only ever ran this far once before when I’d bonked. Training for Berlin, my biggest fear was that I’d hit the wall but suddenly, I was past the point and reaching 21 miles feeling tired but good. Having my printed on my bib so that people could shout my name really helped encourage me and kept me going. And when I saw someone else struggling, I’d call out their name and say, ‘come on mate, you can do it.’ I don’t know whether it helped or annoyed people but it helped take my mind off the discomfort!
By the time I started my last 10k, I had my parents to look forward to seeing who’d arranged to wait at the next water station. AS I turned the corner into K’damm, music blared out and I could see my dad’s red raincoat (Editor’s note: get your supporters to wear something bright, or hold a colourful sign on a tall stick so you can spot them) and started waving like a mad woman.
I managed to blow them a kiss and as I ran past I began to feel even stronger. ‘Was I crazy if tried to run a bit faster?’ I thought. I checked my running form, mentally scanned my body for anything that hurt, and I decided I felt good and I was going to go for it.
I have never loved running more than that moment. People were shouting my name, and I couldn’t stop waving and smiling, it felt so AMAZING. By now, I was passing people and when I ran past the last aid station at the 40 km point I felt like I was flying. Finally, I could see Brandenburg Gate in front of me, and started to sprint. It nearly finished me off when I then realised that the finish line was a further 400 metres but I found the strength and pushed through to cross the finish line in 4.18.21.
When the race volunteer hung my medal around my neck, I was so overwhelmed I burst into tears and was still crying in the race picture. Heading out to meet my parents, I spotted the unofficial race pacer I’d followed for most of the race standing with his family. “Thanks so much for your help, I’ve been following you most of the race, you kept me going.” It turned out that it had been his first marathon too.
Berlin is renowned as being an iconic race and all I can say is that it lived up to and surpassed expectations. As a trail runner, I’d been worried about whether I’d enjoy a road marathon but the Berlin marathon is fantastic, for the scenery, its history and the support and sense of camaraderie amongst the other runners.
The Good, The Bad and the Ugly
Here’s where we break down the race and give you our nuts and bolts assessment…
Amazing atmosphere and organisation
The expo was fantastic, packed full of fantastic new products like a foam roller with three vibration modes that is already in my Christmas list!, definitely worth going
A fast, flat course
Although each pen apparently has official pacers, it’s so busy in the pens at the back, I never saw any. If your aim is to get a good time, then having an official pacer to follow would be good.
It may be a flat course but it is difficult to get a personal best if you don’t start near the front because it’s so busy; in places the roads are not wide enough for the crowds and runners, and the water stations are a nightmare with cups all over the road.
No race finisher’s t-shirt.
How to get into the Berlin Marathon
The Berlin Marathon is very difficult to get into on the ballot which is why so many people enter via running travel companies like 209events.com. The other ways to do it are as a fast runner which affords you automatic entry, or enter the ballot as a team. It doesn’t mean that you have to run together, but it means that you ALL get in together if accepted. We don’t know whether it improves your chances but Irene had tried three times separately without success. It was fourth time lucky for her and first time success for all of those she entered with who were all women. Worth a try!
Fancy taking part in a spooky run where you can opt for a Trick or Treat finish? In conjunction with Human Race Events, we are offering two places for a winner and friend to take part. Read on for how to enter…
It’s the third year running for the Trick or Treat Run London, where thousands of runners will get the opportunity to run 2.5km or 5km in fancy dress on a traffic-free route just ten minutes from London Waterloo at Southwark Park.
Taking place on Saturday 28th October 2017 (choose the Afternoon Spooky Run or the Evening Scare Run in the dark) the course features several Halloween themed zones, along with a number of spooky surprises around the route, such as the skeleton grave yard and the wicked witches. Best of all, it features a unique dual finish, with runners having to choose their final path, which will result in either a trick or treat as they cross the line.
This year the Evening Scare Run will lead into the Trick or Treat party, hosted in the event village which will include a DJ and Halloween themed bar and everybody who takes part will receive a bespoke Trick or Treat Run medal, with fancy dress highly encouraged and head torches recommended for the Evening Scare Run.