Category: TRAINING

Why Strength Training is Essential for Menopausal Women

Posted on 12/04/202315/03/2023 by Rachael Woolston

Are you going through hormone change and discovering that your body feels and responds differently? Read on for our tips on how to future proof your body From the age of forty onwards, (sometimes earlier) our bodies begin to undergo hormonal flux. And usually when we approach menopause, average age 51, the natural decline in the sex hormone, oestrogen results in a loss in bone density, lean muscle mass and a corresponding increase in belly fat. Small wonder that your body begins to feel and respond differently to training, nutrition and lots more besides! Add to that, a decline in

Four Reasons Why Competition is Great for Progression

Posted on 04/03/202328/02/2023 by Ruth Martin

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

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

Posted on 10/02/202308/02/2023 by Ruth Martin

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

Why Midlife Women Can Benefit from Trail Running

Posted on 03/02/202302/02/2023 by Ruth Martin

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

3 Ways to Boost Your Motivation to Train

Posted on 15/01/202311/01/2023 by Fern Pearson

We all know that we should be training, but sometimes it can be hard to find the time or the motivation. If you’ve found yourself in a rut here are three easy ways to help you get back out there and reaching your goals. When we are busy all the time with work, child-care and/or caring responsibilities, the hours in the day can dwindle as much as the motivation to train. 3 Tips to Get Motivated to Train: Get enough sleep Making sure we get enough quality sleep is essential for us to keep motivation high, especially when you hit midlife

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

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

Posted on 13/12/202213/12/2022 by Ruth Martin

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

How Heavy Lifting Improves Endurance Performance

Posted on 03/12/202229/11/2022 by Ruth Martin

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

What Makes A Good Marathon Training Plan?

Posted on 17/10/202226/09/2022 by Elsa Smith

Type ‘marathon training plan’ into Google and it returns over 4 billion results. So how do you choose a good one? Choosing the right marathon training plan depends on your goal and experience. And the free ones that accompany race entry, the charity you might run for, or are free to download will not be specific to you, your background as a runner or even the race. Whether you are a first timer, seeking Good for Age qualification or a specific race time, this is what you should be looking for in a good quality training plan. Training Blocks Your

have an off-season after a long training cycle

Three Reasons You MUST Take Time Out

Posted on 12/10/202218/10/2022 by Ruth Martin

If you love training and the finish line feels, it can be difficult to hit the off switch. But taking your foot off the gas is GOOD for your performance, body and brain. Here’s why and what we suggest you do instead… IMPROVE PERFORMANCE Training and racing all the time, whatever your level, places physical demands on the body. Finish line feels give you an endorphin high but also places stress on the body. ‘It’s not only the physiological stress demands on muscles and joints, but the high levels of cortisol,’ explains GRTW founder, running and triathlon coach, Rachael Woolston.