How to pace others to a Parkrun PB

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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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Three signs of the onset of ITBS

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Learn to detect the niggles of ITBS syndrome BEFORE it becomes chronic, and you could help prevent it ruining your marathon or triathlon training. We all know that we should build our stability before we add volume too quickly, wear the right trainers/right cleats and improve our running/cycling technique to help prevent runners knee. But how many of us actually do this? Not many, judging by the number of female runners and triathletes who purchase our streamed online recovery course Rehab and Return to Running for ITBS. If you are in peak training season for an event, these are signs

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Poor recovery strategies could sap your will power?

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Countless studies have suggested that the harder we train without sufficient recovery, the more it saps our will power, leading to us choosing immediate reward rather than delaying it. A recent study published by French researchers in the the journal, Biology Letters studied 37 serious triathletes, half of whom increased their training load by 40 percent for a three-week period. At the end of this, they completed a series of decision-making tasks in a brain scanner. The overtrained athletes all chose immediate rewards – for instance £10 now rather than £50 in six months. ‘What does this have to do

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5 essential tips for racing in bad weather

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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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The simple joy of running

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In October 2019, Louise Read, 37 a lawyer and mum of two, almost died after suffering a stroke. This is the third of her blogs detailing her return back to running strong as she trains for the London Marathon Last night, my resting heart rate was 42. Since I’ve been at work, it’s tripled – and it’s only 10.15am. The joys of being a litigation lawyer. I think I need a cup of tea. To add to my stress levels, my husband has just texted me to say that the gift I left UNDER HIS LUNCHBOX to post for my

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Delicious marathon & bike training breakfasts

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Want a delicious, quick easy breakfast that will help to fuel you and means you don’t have to get up hours earlier than you need to? Try these One of the hardest things about training for endurance and holding down a career/family/relationship (delete or add as required!) is that, all those long miles on bike or feet need to be done early in the day, to get them out of the way and give you time to live your life. But, that then means getting up even earlier to eat a breakfast that you can digest to fuel your training.

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10 years of change in women’s running

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As we bid goodbye to a decade, the founder of Girls Run the World, Rachael Woolston celebrates the advances made in exercise and running for women but calls for more advances to be made in the next. Strava This simple tracking app first launched in 2009, but it is in this decade that it has had the biggest impact on women’s running. I joined in 2012 and have slowly seen the number of women using it explode. Most positive of all, it helped to introduce women – and men – to what pace was, how this can positively affect their

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Are you a mind or soul athlete?

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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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I ran 1.35 when last year I couldn’t walk

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Last year, mum of two, Louise Read, 37, a lawyer from Notts couldn’t walk. This month she ran 1.35 for a half marathon as she details her return to health – and juggling duty exclusively for GRTW I write this at work during my lunch break, whilst trying to scoff a vegan Christmas sandwich having returned from a rushed trip into town to get the kids Christmas jumpers for school. ON top of the fact, I was up at 5.50am to squeeze in a 30 minute run for my marathon training before leaving for work at 7.30am. And because today

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Join our global women’s running challenge this January

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Join our global running fitness challenge this January 2020 to empower women worldwide – and boost your health, fitness and running mojo while you are at it! You know January is usually a time when you feel a bit, ‘meh.’ You’ve probably overindulged, the twinkling festive fairy lights have been taken down, and you often feel unmotivated, unfit and definitely not on your game! #GRTWRunuary2020 will prevent all of those feelings, leaving you filled with positive energy. Our January running challenge for all women inspires and motivates you to get moving every day of the month. It doesn’t matter if

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