Girls Run The World - Blog

SIX OF THE BEST CYCLING SUNGLASSES

Posted on 26/06/202124/06/2021 by Ruth Martin

On your bike! Cycling sunglasses are not all about fashion but are an essential item for riders throughout the year. So what shades do real-life female cyclists recommended? We asked our community of real women for their top picks. Aside from doing the obvious, and arguably most important job of protecting your eyes from the harmful rays from the sun, cycling sunglasses can also keep out debris from the road, protect from the wind and keep out any bugs that might fly into your face as you are whizzing down that hill. Spiuk SKALA €69.90 – Coaches Recommendation “Not a

THREE WAYS THAT PARKRUN CAN MAKE YOU FASTER IN A MARATHON

Posted on 24/06/202101/07/2021 by Ruth Martin

Want to get faster over a marathon distance? Start using parkrun in your training and see how it can improve your training and race times It helps you to run faster All good marathon training plans, irrespective of whether you are a first time marathon runner or going for a Good for Age place, incorporate speed work (check out the GRTW marathon training plans here). Running faster, makes you a faster runner. But no one likes the thought of speedwork, right? Step forward parkrun. ‘Going faster than your goal marathon pace over a shorter distance helps to get your legs

How to Get a Parkrun PB

Posted on 16/06/202122/06/2021 by Ruth Martin

Get set to getting a park run personal best when it returns this July with our four tips from the Girls Run the World coaching pros to help you get in tip top form Are you excited for Parkrun to make a comeback? Who knew you could miss a Saturday morning 5km quite as much as we have all missed Parkrun? This free 5km running (or walking) Saturday morning event is much loved by many worldwide and for dedicated fans has been something much missed during the pandemic. ‘What we love about Parkrun is that it is open and accessible

Healthy Eating for Runners and Triathletes

Posted on 11/06/202109/06/2021 by Ruth Martin

Eating a healthy and balanced diet is important for everyone regardless of age, gender, or how active you are. For endurance athletes, the importance of good nutrition is further heightened as it plays a huge role in performance both in training and recovery and of course, on race day. The British Nutrition Foundation’s Healthy Eating Week kicks off on Monday 14 June with the message of ‘find your healthier you.’ The focus of this week is encouraging everyone to reflect on lifestyles and how to make improvements that will enhance health and wellbeing including ways to plan healthier meals and

FIVE WAYS TO OPTIMISE YOUR SWIMMING WORKOUT

Posted on 03/06/202120/05/2021 by Ruth Martin

Girls Run the World open water swimming coach, Kelly Gentry shares 5 great ways to get the most out of your swimming workout from warm-up to cool down. As busy women, we want to get the most out of our time in the water. How do we do that? Avoid garbage yardage! Swimming a designated time or distance without choosing a focus or varying what you’re doing can often prevent you from gaining the benefits of your time and effort. Break your workout down into achievable segments. Avoid focusing on what is ahead in your training. Swimming takes constant conscious, mindful effort.

Find Your Foot Shape to Combat Injury

Posted on 01/06/202127/05/2021 by Ruth Martin

The feet form the very foundations of the body. As runners and triathletes, we rely on them 100% so taking care of them should be top of the priority list. But everyone is different and the needs of your own pair can actually be determined by the shape of your foot. Researchers working with OnBuy.com in collaboration with podiatry experts, identified some of the most common foot types. The research shows that the shape and structure of your feet, the toes and arch of your foot can indicate what injury issues you might experience. Here is how to combat them!

Five of the Best Running Packs

Posted on 29/05/202125/05/2021 by Ruth Martin

Getting set to hit the trails this summer? Find out the best running packs as recommended by real runners in our latest Real Women Review With more and more women taking up trail running and ultra running, all which require mandatory kit, finding a running pack that is big enough and comfortable over many miles is almost as challenging as the race. Room for kit, waterproofing, comfortable and big enough room for all the snacks (surely one of the joys of ultra running is taking a stash of delicious goodies, eh?) which is the best? Here’s our guide as tried

How to Hydrate During Training and Racing

Posted on 28/05/202127/05/2021 by Ruth Martin

How do you know if you are hydrating properly in training and racing? Ruth Martin reveals the essential tips to ensure you hydrate correctly for performance and health What effect does dehydration have on performance? Our bodies are made up of 60% water, which we use to control our body temperature, brain function and join lubrication in every day life. Imagine the pressure that training and racing adds to that. Dehydration occurs when you lose too much fluid through sweating and don’t replace it. It can result in a lack of energy, brain fog and muscle cramps. Just two percent

How to create your own solo running adventure

Posted on 25/05/2021 by Rachael Woolston

Races may have disappeared from calendars during the pandemic. But it led to many people creating their own training adventures, including GRTW founder, Rachael Woolston Everyone has heard of bike packing which has exploded in popularity during and since the pandemic. But what about just taking off on your own two feet for a solo running adventure and sleeping wild under the stars? I decided to try fast-packing over the Easter weekend, mapping a route on the Monarch’s Way that would allow me to start from my home. First considerations of course, how could I do it as lightly as

Eight Ways Hiking Can Improve Your Running

Posted on 25/05/202126/05/2021 by Ruth Martin

‘You’re not a real runner’ if you walk’ or so the adage goes. Think again, as hiking is a powerful tool in your training tool kit as Ruth Martin discovers Was there ever a year when more people got outside walking and hiking than in 2020? Small wonder it became so popular with with working-from-home life providing the time, and the pandemic restricting movement offering the opportunity. According to Strava’s annual Year in Sport the UK saw an 82% increase in outdoor activities being posted. And activities classified as walking outdoors increased threefold compared to 2019, not just amongst those

Girls Run The World – Blog