Category: TRAINING

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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Girls Run the World Project Marathon?

Are you running London, Brighton, Paris or Manchester in Spring 2020? We are opening a limited number of slots on Girls Run the World Project Marathon, our online community coaching scheme that provides a 16 week training plan, and ongoing access to founder Rachael Woolston and head coach Tara Shannahan Crossing the finish line of a marathon is a journey that doesn’t begin on the start line, it begins right back when you start training in December. And it should be a rewarding experience where you learn more about your capabilities and develop, week by week. But all too often

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My marathon journey: from stroke to finish line

Lou Read, 36, a lawyer and mum of two, from Notts was a sub 20 minute Parkrun runner until she suffered a stroke last October which left her unable to walk or even talk. Almost a year on from the anniversary of her stoke, she shares the first of her monthly blog posts for Girls Run the World, charting her training and return to the London Marathon in April 2020.  The marathon and I have unfinished business. After dropping from a time of 3hrs, 26minutes to 3hours, 13minutes between 2016 and 2017, I gave training for the London Marathon 2018

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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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3 reasons why you should use a kettlebell if you’re a female runner/triathlete

Nowadays, most female runners and triathletes understand the importance of strength training.  When it comes to kettlebells though, many baulk, anxious about it’s look, the movement pattern and potential impact on the back, along with not quite knowing what to do with it. But put that all to one side, because the kettlebell is the best bit of kit for women training for endurance running and triathlon, not just for the huge benefits it brings but for the fact that it saves SO much time.  In brief, a proper swing involves holding the kettlebell by its handle in both hands

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Science of the core: 3 of the best core exercises for female runners

Think core and most people think of it as just the rippling (or not) six pack muscles. Or if you’ve done some Pilates, maybe you’ll have heard about the TVA – the transverse abdominal muscle, which helps to create a corset-like affect and helps to protect your back. But the core is much more than this, it’s your internal and external obliques, your back muscles, pelvic floor, TVA,  six pack, and even your butt.  The best way to think of the core and why it’s so important, according to the American College of Sports Medicine is to think of it

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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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Find out how YOU could get a London GFA place

This week, Virgin London Marathon announced that a record number of applicants, 457,861 had registered for a place in the 2020 event. This is a 10.5 % increase on last year’s record. Yet with just 17,5000 places available (approximately), that’s going to be mean a lot of disappointed runners who be even less likely to get a ballot place than last year. But here at Girls Run the World, we could help you secure a good for age place with the right training*. Want to know whether you’re in with a chance, and if not, how you could be? All

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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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