ultra runner on top of a mountain

The Secret to Completing an Ultra Marathon

The biggest misconception about an ultra is that everyone runs the entire race. In reality, walking is not only acceptable but should be part of your race strategy as GRTW ultra running coach, Lucja Leonard explains Many runners who new to ultra running, assume you have to train to run at the same pace for an ultra as you would do a road marathon. IN reality, your training will be completely different for an ultra trail run compared to a road run, or even a trail race of a marathon distance or under. With vertical ascent/descent, technical trails and distances

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Could barefoot running help your technique?

Are the types of running shoes you wear the key to success? We’ve had barefoot running and carbon plates but where does the truth lie? Ruth Martin investigates …. In the 1970’s, running (or jogging as it was more commonly called!) gained popularity for recreation and the sports shoe industry reacted by developing technologies and features in modern running shoes based on the idea that they needed to prevent injury. In fact, running injuries did not go away and boomed right along with the boom in running. When Christopher McDougall’s Born to Run book was published in 2009, interest and

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THREE WAYS A BIKE FIT CAN TRANSFORM YOUR PERFORMANCE

Wondering whether getting a bike fit is worth it? We chat to performance bike fitter, Lydia Dant at Phoenix Evolution bike fitters to discover more When you buy a bike, it comes with stock parts built to manufacturers standards but is not specific to your body. The longer you spend in the saddle therefore, it stands to reason that getting the bike fitted to your body is a price worth paying. ‘A proper bike fit can be the difference between wanting to ride your bike and not wanting to ride your bike,’ explains Lydia Dant, performance lead at Phoenix Evolution

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woman running on beach with dog

How to Train for a Marathon on a Summer Holiday

On holiday during peak week marathon training and unable to follow your training plan? Don’t sweat it…follow our guide to staying on track even if you can’t follow your training plan Plan It Devise a flexible plan that fits around your lifestyle or work with a coach who can support you with a bespoke, individulised plan that suits you and your commitments. Trying to adhere to a strict training plan that doesn’t allow for any wiggle room adds additional stress and can leave you feeling demotivated if you don’t manage to follow it to the letter. Remember, whilst running can

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PERFORMANCE BENEFITS OF COFFEE AND TEA

What do you drink before a race or training session? Tea or coffee? If you simply can’t head out of the door on a run or ride before you’ve had your dose of the good stuff, don’t worry, your caffeinated beverage of choice actually does have performance benefits. Studies highlighted by the Tea Advisory Panel show that regular tea drinking can have positive benefits on brain health thanks to the combination of polyphenols, caffeine and the amino acid L-theanine. This magic combo can improve mood and a sense of calm by relaxing blood vessels and improving their function. Tea polyphenols

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two women with medals after the gatwick half marathon

Five Reasons the Half Marathon is the Perfect Race Distance

Busy women, listen up! Forget adding stress to your life by training huge volumes and focus on a half marathon. Here’s why it’s the perfect race distance According to statistics from meteor.run in 2020, 52.2% of all half marathon participants on average are women. And here’s why this distance is understandably so popular. You can fit your training in and a social life Ever looked at a marathon training plan and seen a ‘3 hour run’ scheduled for a Sunday morning and thought no way? Well, with half marathon training, you can fit in your training plans and a social

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How to Hydrate During Training and Racing

How do you know if you are hydrating properly in training and racing? Ruth Martin reveals the essential tips to ensure you hydrate correctly for performance and health What effect does dehydration have on performance? Our bodies are made up of 60% water, which we use to control our body temperature, brain function and join lubrication in every day life. Imagine the pressure that training and racing adds to that. Dehydration occurs when you lose too much fluid through sweating and don’t replace it. It can result in a lack of energy, brain fog and muscle cramps. Just two percent

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woman in red t shirt and shorts running in the mountains

Running a six-day ultra in Croatia

What is it like to run 260km over six days in the Croatian mountains with 12,000 metres+ of elevation? Ruth Martin reports from the front line of TRIBE Run for Love Four The Event: Tribe Run for Love Four is a 260km multi-stage ultramarathon taking place in Croatia following the Velebit Trail and traversing Croatian National Parks, coastal trails and island adventures, all to raise money to fight human trafficking and modern slavery. Nearly 80 runners cover the full 260km with a further 150 runners joining for the final half marathon on Krk Island. Runners sleep in shared tents with

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group of women running over a bridge

Transform Your Running Technique In 60 seconds

Improve your running technique and you’ll get faster by becoming more efficient. Try this … To run faster, you don’t even need to put any more effort in! You just need to cut out any poor technique that leads to wasted energy. Try this simple drill using a skipping rope. What does it do? Watch the video and note the following; A higher cadence Improved knee drive High hips; in other words, no flexion at the hips and a tall posture Feet landing under the hips for excellent drive off the feet Get someone to video you beforehand and then

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Why ultra running could be your superpower

Ruth Martin, GRTW social media manager and ultra runner explains how running is her superpower, helping her to develop skills for life and work… “Why do you love running so far?” is a question I often get asked. Yes, it makes me physically fit but it’s about far more. I’ve met amazing people and it’s encouraged me to be more adventurous and take challenges way beyond my comfort zone, which have developed me as a person. In fact, the more invested I’ve become, the more I think that ultra running is my own super power! Here’s why I think it

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