Category: TIPS

What’s the difference between a tempo and an interval run?

Confused about the difference? Here, GRTW Head Honcho of online running programmes, Tara Shannahan explains and how it can make you a faster runner Interval Run An Interval run is when you run fast for an interval of time, then allow the body to partially recover and then repeat.  Why do we run intervals? The purpose of these runs are to train our VO2 max, which means the maximum amount of oxygen your body can process to fuel your run. Your VO2 max is determined by two things – the ability of your heart to pump oxygenated blood around the

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11 life positive tips for getting through Covid-19

Feeling anxious and out of control due to the corona pandemic? Katherine O’Hara, 43, life coach, mum of two and former professional Ironman athlete, gives her tips on how to survive the uncertainty positively Having never experienced a pandemic like the Corona virus in my lifetime, all I know is that, much like an endurance event we are going to have to pace ourselves and break it down into steps that we know that we can achieve. The only difference is, we do not know where the finish line will be and that line keeps moving. The challenge is different

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How to keep strong and motivated during Covid-19

With events being cancelled and talk of gym closures, it can be easy to lose perspective. Here’s our guide to staying strong, mentally and physically with online training options during the coming weeks and months of uncertainty Change your target event From London to Paris, Manchester to Madrid, the big name road races have all been cancelled, along with many Ironman 70.3 races. We’re sure more will follow suit, but that doesn’t mean you have to panic. We all like to have goals to keep ourselves motivated, and we’ve been working hard with our remote clients across the UK and

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How to pace others to a Parkrun PB

Alongside the This Girl Can campaign, to get more women to Parkrun this International Women’s Day 2020, we are on a mission to provide some all-female pacing teams. How many times has Parkrun helped you over the years, either to get started running, to achieve a personal best, to help you achieve the final tempo part of a long marathon run or a brick session for triathlon? Whilst Parkrun encourages both inclusivity and participation, it is also a great training method for performance. So, this International Women’s Day come and join Girls Run the World to celebrate, by running in

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5 essential tips for racing in bad weather

In an ideal world, we’d be able to run in wind-free, rain-free conditions. But if you’re racing in the northern hemisphere, it’s best to be prepared… Layer up before the race Wear layers to the start line, (clothes that you don’t mind throwing away during the race to be collected for charity) so that you stay warm. Then you can take layers off as you warm up. Think about things that you can unzip, rather than have to take over your head which will be hard as you start running hard. Arm sleeves You get some great arm sleeves from

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Are you a mind or soul athlete?

Being aware of what drives you, will help you to plan and choose which are the right types of events to enter and the best way to train for them If you were to think of well known athletes, who would you think of who is someone who is a mind athlete, someone who pushes through using the power of the mind, who is probably always breaking down the numbers in their head, driven by the statistics? And on the flip-side, who looks like they do it for the heart-pumping, lung-burning joy of it? Paula Radcliffe and Chrissie Wellington are

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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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