Category: TIPS

5 Ways to Build Bulletproof Good Habits

When it comes to embracing a life of healthy habits, forget willpower or having to ‘stick’ to anything. It’s all about finding your why…and rigging your environment! Discover your trigger, behaviour and reward Figure out these three things, and then set your home or work space up, so that your trigger is always visible if it is a positive thing, or hidden if it’s for negative behaviour such as eating lots of biscuits in the afternoon. For instance, when it comes to running, or working out regularly, your trigger could be a training plan pasted to your fridge door, or

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Transform your running tech with one simple tip

Want to avoid injury and improve your running speed and efficiency? Just follow this one simple tip… and it has nothing to do with doing speed sessions!  There is so much written on the internet, discussed on long, boring podcasts and ruminated over in research papers and magazines about running technique. But try this one simple tip and it will transform your running. The secret? Run silently Take out your headphones and start tuning into the sound of your feet as they hit the pavement, road or trail. If you can hear them, change it. Stride so quietly and carefully

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Join us in inspiring your girls to be unstoppable this International Day of the Girl Child

October 11th marks International Day of the Girl Child. Join us this year in highlighting awareness of the day with #grtwunstoppable  October 11th marks International Day of the Girl , an initiative started  by Plan International, seven years ago to raise awareness of the importance of nurturing girls globally.  It’s an initiative now supported by organisations around the globe, who call for a world where every girl can realise basic humans rights, such as to live free from violence, to attend and complete school, to choose when and whom she marries, and to earn equal pay for equal work.  Progress has been made but

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What to do if you didn’t get a London Marathon ballot entry

Have you been disappointed in not getting an entry to the 2020 London marathon for the first/fifth/tenth time? If you want to increase your chances of getting into London 2021 WITHOUT having to enter the ballot or get a charity place, read on our advice about how to go about it… Get a good for age marathon place WAIT! Before you dismiss this out of hand as ludicrous, reflect on this; one of our coaches here, Tara, ran her first marathon at 4 hours 48 minutes, no where near a good for age place.  She also had no history of

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Knee pain explained – and three ways to train your way out of pain

Knee pain can take many women out of action, from beginners to seasoned female athletes. Here’s what causes it and what you can do to prevent – or recover from it…. All too often, we push through knee pain, pushing it away thinking that it will go away or that the pain is just in our head. But when it turns into a persistent, dull nagging ache, sharp pain or even feels like ground glass under the kneecap, you know that the situation is going to need more than just taking ibuprofen.  Here we explain the mechanisms behind knee pain and

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5 Ways to Return to Running Fitness Successfully

After the long hazy days of summer with no training structure, it can be tempting to rush back to running and overdo it. STOP! First, read our guide to getting back to race sharpness swiftly, safely and without adding stress to an already busy life. Words & Pictures: Sarah Shaw As we dash around, dusting off our work-life juggling skills, getting kids sorted for school while attempting to relocate our hole-free work tights from the back of drawers, it will hit many of us how much we’ve let our running fitness go. But there’s no need to panic, as the new season is a

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#grtwproject26.2 ‘It hurt but would I do it again? Yes!’

With less than a week before the London marathon, our #grtwproject26.2 runner, Rachel Sparkhall, who we coached for the Paris Marathon has these thoughts to share for those about to run their first marathon in London…   I sit here typing this as a marathon runner, feeling proud as punch even though the Paris marathon didn’t go quite according to plan.  Right from the start, my pace was off target but I kept calm because the training that I’ve done with Tara of Girls Run the World has taught me to hold a little back at the start and aim

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5 Ways to Tackle the Post marathon blues

You feel so fantastic after crossing that finish line of the marathon, and it tides you right through  to …ooh, about 24 hours later. Then the blues hit. Here’s our guide on how to avoid it –  After spending 12 to even 20 weeks training for a marathon, and pretty much the last fortnight leading up to the marathon obsessing over every little detail, it’s small wonder that the majority of runners spend the next week feeling really down. It’s partly because you are left with a huge vacuum where all that training and obsessing used to sit in your diary

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#grtwproject26.2 ‘I said never again but….’

With just two weeks to go before the Virgin Money London Marathon, our project26.2 first time marathon runner, Catriona Ward Sell reflects on the unexpected discoveries she’s made on her marathon training journey….   Easy running is difficult! Tara, my coach at GRTW, has probably found my tendency to run too fast concerning. Maybe I can contain my pace on the day – but maybe I can’t. I know she’s right, though; blowing out on pace early on at London will mean disaster. I take encouragement from the fact that I managed my pace well in the Oundle 20 miler

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#grtwproject26.2 ‘Five things that have helped me through the taper terrors.’

If you’ve still got a few weeks before your marathon, read about how our #grtwproject26.2 runner, Marie Knight coped with her first experience of marathon tapering Reviewing all that I’ve achieved Looking back at my training plan on Training Peaks, which GRTW use for virtual coaching, along with my weekly updates on  Instagram has helped reinforce how prepared I am for this race…and how far I’ve come in 13 weeks. Six miles felt like a Long Run in the week after Xmas and soon I will be running 26.2 miles Yin Yoga Despite my doubts about this yin yoga at

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