Category: TRAINING

5 essential tips for racing in bad weather

Posted on 22/02/202026/02/2020 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

Are you a mind or soul athlete?

Posted on 27/12/201927/12/2019 by Rachael Woolston

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

5 Ways to Build Bulletproof Good Habits

Posted on 12/12/201913/08/2020 by Rachael Woolston

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 workspace 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 emailed

Girls Run the World Project Marathon?

Posted on 24/11/201924/11/2019 by Rachael Woolston

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

My marathon journey: from stroke to finish line

Posted on 20/10/201918/10/2019 by Rachael Woolston

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

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

Posted on 07/10/201906/10/2019 by Rachael Woolston

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

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

Posted on 19/09/2019 by Rachael Woolston

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

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

Posted on 12/09/201911/09/2019 by Rachael Woolston

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

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

Posted on 09/09/201909/09/2019 by Rachael Woolston

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

5 Ways to Return to Running Fitness Successfully

Posted on 02/09/201903/09/2019 by Sarah Shaw

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