Category: TIPS

Three Ways to Build Mental Resilience

Always feel anxious about things not going to plan? Use these three tips to help build mental resilience in the face of adversity In the 1980’s, research psychologist Suzanne Kobasa and Salvatore Maddi followed a group of managers over the course of 12 years to better understand and define the notion of ‘hardiness.’ The study found that some managers suffered burnout and a decline in health while others fared much better despite facing the same challenges. So, what was the secret of those managers who fared well? “Those who thrived maintained three key beliefs that helped them turn adversity into

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Marathon Mastery Series: Secrets from Behind the Scenes

How can you have the best experience on marathon race day? We spoke to some of the people who work behind the scenes at big races who have seen it all to get their top, insiders tips on how to have the race of your life, all captured with a great photo. The Race Marker Ever wondered why you can run the same race as a friend but they have run a shorter distance? It could all be due to the magic line. At the Virgin London Marathon, you will notice a line marked on the road which shows the exact

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Three Bike Handling Drills to Build Confidence

Feel a bit unsteady or unsure about cycling on the roads or in cleats? Try these drills to help you improve your bike handling and riding in cleats ‘My best bit of advice about road cycling is to start wearing cleats as soon as possible,’ says GRTW founder, Rachael Woolston. ‘The sooner you’re in cleats, the more used you will get to them, and they will give you greater control and confidence.’ For more triathlon news, info and resources, join our Girls Tri the World community

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Three Ways to Improve Your Trail Running Navigation

Put off hitting the trails because you are not sure where you’re going? Follow these three tips from GRTW writer and self-confessed ultra running lover, Ruth Martin Embrace technology There are now multiple GPS sports watches and devices on the market that allow you to create or upload routes to follow. I’m notoriously bad at navigation and this used to put me off attempting ‘self-navigated’ running events until I started using a Suunto 9 watch. It has a great navigation function that allows me to download GPX route files (national trails and routes usually have these types of files as

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How to have your best winter running season

The thought of driving rain, wind, and dark mornings can make even the hardiest of us dread the winter running months. But read our five tips to help you overcome the dread and have your best winter ever… Embrace the Season Yes, it is cold, it is more than likely to be raining, there may well be howling winds. But embracing these elements will equip you build mental resilience. And running in the winter gives you the opportunity to see and experience the shift in colours and nature. In fact, being in awe and wonder of the great outdoors can

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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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FIVE WAYS TO OPTIMISE YOUR SWIMMING WORKOUT

Girls Run the World open water swimming coach, Kelly Gentry shares 5 great ways to get the most out of your swimming workout from warm-up to cool down. As busy women, we want to get the most out of our time in the water. How do we do that? Avoid garbage yardage! Swimming a designated time or distance without choosing a focus or varying what you’re doing can often prevent you from gaining the benefits of your time and effort. Break your workout down into achievable segments. Avoid focusing on what is ahead in your training. Swimming takes constant conscious, mindful effort.

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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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3 Signs You Are Training Too Hard

Sometimes the hardest part of any training plan in the lead up to a race, challenge or event is listening to our own bodies and knowing when to take it easy and when to push on. Juggling life, work, training and responsibilities is a fine balancing act and judging when we need to take it easier in training can be a minefield when we want to compete well or complete a session on a training plan. How do we know when we are genuinely doing a bit too much compared with that feeling of ‘kind of want to go for a

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Marathon Swims 2019 (1km swim)

Medals that made me: Katie Wright

GRTW swim strength coach, Katie Wright shares the lessons she has learned from her race experiences…including learning that swimming open water without a wetsuit is COLD… National Aquathlon Championships 2019 Lesson learned: Practise in race conditions and being good at one discipline does not translate to multi-discipline events are I entered this event off the back of three swimming pool-based events, the first of which I learned the hard way that you can’t – and most definitely should not, compete in an aquathlon wearing just a swimsuit; the run was a painful experience. So, turning up to the National Aquathlon

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