Author: Rachael Woolston

Perfect Pancakes For Runners & Triathletes

Don’t just save pancakes for one day of the year. Try this delicious oat and banana pancake recipe, the perfect way to re-fuel. You’ll get slow release carbs from the oats, potassium and glycogen restoring carbs from the banana and fresh fruit vitamins for an added immunity boost. Plus they are delicious… Ingredients 1 cup of oats 1 banana 1 egg 1 tsp cinnamon 1 tsp baking powder Dash of milk (if needed) Pinch of sea salt 2 tsp coconut oil (for frying) What to do Whizz up all the ingredients (apart from the coconut oil) in a food processor

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News Release: GRTW Train Strong Together™

Our recent survey of women in triathlon discovered that time to train with others is one of the main factors that prevent women from training for endurance events. Today, we announce our new online training groups to help support women around the UK to participate and achieve their race goals in trail running and triathlon Nowadays, there are running and triathlon clubs in most major cities if not towns. But that still leaves great areas of the UK without a club, or even if there is one, most sessions are in the evenings. For many women, this rules club participation

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Meet the GRTW Ambassador Community

Earlier this year we launched our Trailblazers scheme to find women who embody our mission of inspiring and empowering through movement. Meet our first recruits who train and race but most importantly support and motivate each other and you. We believe that running and triathlon has the power to change lives and create positive change. Together, we hope to spread that message … Michelle (Chelle) Carlton, 34 Chelle lives in Southport with her husband Sam (also a runner) and cat Pebbles and credits running with giving her the resilience needed to work as a personal assistant in the ‘crazy world of

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What’s it like to run 200 miles?

Girls Run the World ultra running coach, Lucja Leonard has taken part in some of the world’s most renowned races, from the Ultra Trail Du Mont Blanc to Marathon Des Sables. But few runners have journeyed as far, physically or mentally, with her latest endurance feat running 200 miles in the Big Foot 200 in the USA… When I mentioned to non-ultra runners that I was thinking about taking on 200 miles, they thought I was crazy. But to me, it was about testing my limits, seeing how far my mind and body could take me. Before I took on

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NEWS RELEASE: BRIGHTON MARATHON 2021

Girls Run the World help over 11,500 runners achieve their goals at Brighton Marathon Over the last twenty weeks, Girls Run the World has been delighted to partner with Grounded Events to provide digital training support to their race participants.  Showcasing the breadth of the female coaching team on our platform and digital training web app, Girls Run the World helped support runners with content in the form of video, blogs and podcasts, alongside live and on-demand streamed training content.  Our mission at Girls Run the World is to help more women lead healthy, empowered lives through running and triathlon.

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Running saved me

Marathoner, swimmer, breast cancer survivor, US actress, Ingrid Walters, 49 spoke to GRTW founder, Rachael Woolston about mental resilience and how running kept her sane… Actress and elite marathoner Ingrid Walters chats to us about getting faster with age, running through breast cancer and the need for better representation of black, Asian and mixed-race female athletes in endurance sport. Ingrid was a competitive swimmer in her teens, one of the few black faces at the swimming pool in 1980’s America, a scene she now finds familiar as a marathon runner. At the age of 47, Ingrid achieved a sub 3

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Roasted Cauliflower, Pistachio & Pomegranate Salad

This delicious super salad is packed with protein and studded with flavour bombs of pomegranate and herbs, perfect recovery and fuelling for runners and triathletes for whom food is more than just fuel Glycogen refuelling is really not needed after a training session or race. Intense exercise impacts your immune system, so eating delicious meals with foods that counteract exercise-induced inflammation while supporting the immune system means that you will recover quicker. But most of all, we love this salad because it’s so QUICK to do and it’s delicious. Add fish, tofu or meat to bulk it up for a

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How to create your own solo running adventure

Races may have disappeared from calendars during the pandemic. But it led to many people creating their own training adventures, including GRTW founder, Rachael Woolston Everyone has heard of bike packing which has exploded in popularity during and since the pandemic. But what about just taking off on your own two feet for a solo running adventure and sleeping wild under the stars? I decided to try fast-packing over the Easter weekend, mapping a route on the Monarch’s Way that would allow me to start from my home. First considerations of course, how could I do it as lightly as

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Sweet Potato, Walnut & Tenderstem Broccoli Salad

Melt in your mouth roasted sweet potato, paired with chilli roasted walnuts is the perfect combination in this nourishing salad from the Girls Run the World kitchen Ingredients (for two) Two sweet potatoes, roasted in their skin Two softly boiled eggs Organic salad leaves Tenderstem broccoli, lightly steamed Walnuts, roasted in the oven with chilli powder Red onion, sliced and chopped Tomatoes, to your own taste One sliced ripe avocado Dressing: olive oil, garlic, lemon juice and white wine vinegar Combine all together and serve! This is the perfect post training recovery salad, or you can add chickpeas or meat

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Delicious cherry smoothie for runners

Breakfast Cherry Smoothie for Runners

You often don’t feel like eating when you’ve finished a hard training session but that’s when you need to eat the most. Try this delicious smoothie for easy sipping to help your recovery Protein, slow and fast release sugars, and vitamins are all needed within a 30 minute window of finishing a hard training session if you want the best recovery. Try our delicious smoothie recipe for runners. Ingredients Nut or coconut milk (add additional depending how runny you prefer) Handful of oats Half a banana Fresh or frozen cherries or blueberries Spoonful of Greek yoghurt Whizz together in a

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