Category: TIPS

Marathon Mastery Series: The Taper

Posted on 29/03/202308/03/2023 by Rachael Woolston

Are you having the terror tapers? Join the other millions of women who are more than likely feeling exactly the same. Here’s how to handle the marathon taper and figure out what is worth being disciplined about and what you should put down to complete maranoia… I feel so lardy and out of shape. I’m losing all my fitness. Argh. As long as you haven’t just stopped running completely as part of your taper, you will NOT be getting out of shape. While volume should be decreased (and how much you should decrease mileage varies according to what level of runner you

5 essential tips for racing in bad weather

Posted on 12/01/202320/12/2022 by Rachael Woolston

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

How to have your best winter running season

Posted on 10/11/2022 by Ruth Martin

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

3 WAYS TO MAKE LIFE LESS STRESSFUL

Posted on 10/10/202201/11/2022 by Ruth Martin

Imagine a life without stress? Nice, huh. Read our guide for turning stressFULL into stress less… ‘AAhhhhhhh, I’m so stressed!’ Rarely an exclamation that indicates anything positive. How often have you found yourself thinking how much better you’d do at training, or how you’d be nicer to your partner and kids, or better at work if you could just remove all the stress from your life? You are not alone. A survey from Psychology Today revealed that of more than 23,000 women, 70% of respondents stated that their number one problem was stress. Here’s how to turn it around. 1. Change

Six of the Best Marathon Race Day Tips

Posted on 28/09/202227/09/2022 by Ruth Martin

The best tips come from those who have experienced race day themselves and know what it’s like for an every day runner. Read on for tips that will help you have your best marathon race day “When it gets tough on the last few miles, find someone who’s still running, looks strong and has good running form. Run behind them. Watch their legs and imagine they are running for you. Concentrate on them and let them take you to the finish line. If they stop or go too fast find someone else. I have used this strategy in races and

3 Signs You Are Training Too Hard

Posted on 11/09/202212/09/2022 by Ruth Martin

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

How to Train for a Marathon on a Summer Holiday

Posted on 09/08/202209/08/2022 by Ruth Martin

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

PERFORMANCE BENEFITS OF COFFEE AND TEA

Posted on 09/08/202209/08/2022 by Ruth Martin

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

Transform Your Running Technique In 60 seconds

Posted on 06/07/2022 by Rachael Woolston

Improve your running technique and you’ll get faster by becoming more efficient. Try this … To run faster, you don’t even need to put any more effort in! You just need to cut out any poor technique that leads to wasted energy. Try this simple drill using a skipping rope. What does it do? Watch the video and note the following; A higher cadence Improved knee drive High hips; in other words, no flexion at the hips and a tall posture Feet landing under the hips for excellent drive off the feet Get someone to video you beforehand and then

Three Ways to Build Mental Resilience

Posted on 11/05/202209/08/2022 by Ruth Martin

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