Author: Ruth Martin

eat fat in midlife


For decades, full fat anything became the ultimate villain. Choosing the low-fat option was considered the best option for health. The opposite is in fact true. Marketing in the diet industry pushed low-fat messaging, creating a whole host of products from fat-free cookies to frozen yoghurt. Low-fat spread and skimmed milk became the go-to items of women looking to ditch the fat. But it’s all a lie. Whilst all fats are not equal in the health stats, and you should steer clear of foods such as butter, cream and anything that clogs your arteries, eating a diet rich in essential

Continue reading


Open any women’s magazine right now or scroll through the health and beauty accounts on instagram, and no doubt you’ll come across a glossy ad or a sparkling looking post extolling the virtues of adding a dash of collagen to your morning coffee or stirring in a sprinkling on your porridge. So what exactly is collagen, is it worth the health hype and is it THE supplement midlife women really can’t do without? Collagen 101 In reality, collagen does not ‘look’ quite as glamorous in real life as the wellness brands would have you believe. Collagen is actually a fiber

Continue reading

Four Reasons Why Competition is Great for Progression

Why do you run? Ask a group of female runners this question and some of the answers that might pop up are ‘to stay in shape’, ‘to socialise’, ‘for headspace.’ All of these things are really valid reasons to want to run, but how many women will say ‘to win races’? When we are used to, and expected, to take the back seat, it can be hard to admit that we actually want to come out on top over a field of competitors. Here’s four reasons why having a competitive edge can help you progress as a runner Running doesn’t only

Continue reading
why you should start sprinting at the age of 50

5 Reasons Why You Should Start Sprinting at the Age of 50

Take it slowly, is the advice traditionally given to female runners over 50. But the opposite is true if you want to improve your strength, progress your running and keep in shape Just for fun, I type into Google ‘at what age should you stop sprinting?’ Frustratingly, articles pop up from fitness ‘experts’ claiming that 50 would be a good age to reconsider your speedy days. Terms like ‘moderation’, ‘slow’, ‘steady’ and ‘light weights’ abound.  Yet, research proves that sprinting is essential for female runners over the age of 50 with multiple benefits.   From the age of the time of

Continue reading

Why Midlife Women Can Benefit from Trail Running

Beautiful landscapes, adventure and escape, what’s not to love about trail running? But it could also be particularly suited to midlife female runners going through peri-menopause Boost strength and improved movement Ever heard the the old adage that running is bad for your knees? Well, what runner hasn’t! While research has proved that this is nonsense, road running does tend to cause increased stiffness because you only move in one plane. With trail running, every footfall is different. This engages more muscles, so you build core and glute strength and it improve proprioceptions. Not to mention better balance and co-ordination

Continue reading
Julien Tromeur on Unsplash

Four Reasons Why You May be Bloated and What to Do

You are training strong, racking up miles but are still constantly bloated? Find out why and what you can do to avoid this Slow it Down In our go, go, go culture and the pressures of juggling family life, work and training, how many of you find breakfast is a grab and go affair, squeezed in on the commute or gulped down before your first meeting? ‘We are all rushing to eat, explains Siobhan McHenry, GRTW Functional Medicine and Integrative Nutrition coach. ‘We often eat without chewing but the mouth is where digestion begins.‘ Food is mixed with saliva, beginning

Continue reading
how to run marathon des sables

How To Run Marathon Des Sables

Running Marathon Des Sables, the renowned multi-stage ultra set in the Moroccan desert requires more than just training. Follow these essential tips from Girls Run the World ultra coach, Lucja Leonard Pack light Keep it simple, you’ll need less than you think. Use a spreadsheet to calculate everything that you are taking from food to kit so you can analyse this properly and adjust where necessary. Our MdS training plan and coaching includes a template to help you with this. Running in the sand Use shorter, lighter steps. The sand in the Sahara is soft, particularly in the dunes, so

Continue reading
Running streak

I’ve run every day for 3 years due to GRTW Runuary™

When Catherine Walton (50) started running every day as part of GRTW Runuary™ 2020 she had no idea she’d still be running every day over 1,070 (and counting) days later…with no plans to stop Why did you decide to take part in Runuary™ 2020? I had taken part in Runuary before and always found it a great way to kickstart my running for the year. I ran a bit at school and then started again when my sons were toddlers to help me get back in shape, building up from 5k to 10k to half marathons and eventually marathons. It

Continue reading

10 Christmas Gifts Under £20 for Runners and Triathletes

Secret Santas or little gifts, here’s the Girls Run the World round up of the best stocking fillers for runners and triathletes Absolute Aromas Mobility Epsom Bath Salts, £4.50 For an invigorating treat after a cold, wet, winter run, add some of these soothing salts to a warm bath. Formulated to ease aching muscles, hydrate tired skin and even boost your mood, this is a little pot of recovery goodness without the expensive price tag of a spa visit. Exhale Coffee, from £9 Coffee and training, a match made in heaven. Developed by an ultra runner/triathlete, Exhale coffee is sourced

Continue reading

How Heavy Lifting Improves Endurance Performance

To get good at running or cycling you need to run and cycle more. The more mileage the better right? Going longer takes stamina and an injury-resistant, strong body that cannot be built by distance alone. Endurance athletes often dismiss the idea of lifting heavy in favour of more miles on the road or strength training that is all low weight and high reps. But lifting heavy can bring performance benefits… Why Should Endurance Athletes do the Heavy Lifting? In order to lift heavy objects, your body needs to recruit muscle fibers. The heavier the load or object, the more

Continue reading