sweetcorn pancakes

Sweetcorn Pancakes for Post Training Brunch

Try these simple, savoury pancakes with a hint of chilli and the sweetness of corn for the perfect weekend post training brunch I never measure anything but taste and adapt as I go, so be prepared to do the same and trust your taste buds and your eyes to help ensure these have the right consistency before pouring into the pan. Ingredients 200g plain flour or buckwheat if you are gluten-free 2tsp of baking powder 1 bird eye chilli finely chopped (remove the seeds if you don’t like it too spicy) 3 eggs, beaten 100m milk or plant/nut variety 300g

Continue reading

THREE SIGNS PERIMENOPAUSE IS AFFECTING YOUR TRAINING

Feeling constantly tired, aching more and slow? If you are in your forties, it could all be due to perimenopause and you CAN do things to improve how you feel and perform Perimenopause is the chapter in all women’s lives where production of oestrogen begins to fall, creating imbalance with progesterone and testosterone. Usually beginning in your forties, it can last for up to ten years before you hit the menopause. Menopause is the term given to the one day after you have not had a bleed for 12 months. If it was all just a case of hormones, we’d

Continue reading

Project Marathon Autumn 2022 applications are now open

Do you want to have your own coach, a progressive training plan and monthly calls to keep you accountable? Apply for one of eight places to train for London marathon 2022 Crossing the finish line of a marathon is a journey that starts before you even put on your trainers. It starts with setting goals, intentions and focus. Then following a progressive, structured training plan that includes strength and mobility. If you are serious about achieving your goals this Autumn, and would love to have the input of a coach apply to be part of my Project Marathon Autumn Team

Continue reading

Marathon Mastery Series: Secrets from Behind the Scenes

How can you have the best experience on marathon race day? We spoke to some of the people who work behind the scenes at big races who have seen it all to get their top, insiders tips on how to have the race of your life, all captured with a great photo. The Race Marker Ever wondered why you can run the same race as a friend but they have run a shorter distance? It could all be due to the magic line. At the Virgin London Marathon, you will notice a line marked on the road which shows the exact

Continue reading

Three Bike Handling Drills to Build Confidence

Feel a bit unsteady or unsure about cycling on the roads or in cleats? Try these drills to help you improve your bike handling and riding in cleats ‘My best bit of advice about road cycling is to start wearing cleats as soon as possible,’ says GRTW founder, Rachael Woolston. ‘The sooner you’re in cleats, the more used you will get to them, and they will give you greater control and confidence.’ For more triathlon news, info and resources, join our Girls Tri the World community

Continue reading

Recovery Breakfasts For Midlife Female Endurance Athletes

You’ve nailed your long run or ride and are confident you’re one step closer to your race performance goal right? Not so fast. To maximise the training benefits pay attention to what you eat afterwards particularly if you’re a midlife woman So what should I eat? The three key components to think about are carbs, protein and fluids. Carbohydrates are vital in replenishing glycogen stores that will have become depleted during your run or ride Protein helps to repair micro tears and builds muscle Fluids and additional electrolytes will restore minerals lost through sweat and support rehydration Scientific advice often

Continue reading

Three Ways to Improve Your Trail Running Navigation

Put off hitting the trails because you are not sure where you’re going? Follow these three tips from GRTW writer and self-confessed ultra running lover, Ruth Martin Embrace technology There are now multiple GPS sports watches and devices on the market that allow you to create or upload routes to follow. I’m notoriously bad at navigation and this used to put me off attempting ‘self-navigated’ running events until I started using a Suunto 9 watch. It has a great navigation function that allows me to download GPX route files (national trails and routes usually have these types of files as

Continue reading

Why Midlife Women Can Benefit from Trail Running

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

Continue reading

NEWS RELEASE: SUPPORTING UKRAINE

Girls Run the World announce to donate 25% profits from merchandise sales from March 7th through to the Ukraine Humanitarian Appeal Girls Run the World have pledged to support the Ukraine Humanitarian Appeal, which help to provide food, water, shelter and healthcare to refugees and displaced families affected by the war in the Ukraine. The appeal is run by the Disasters Emergency Committee (DEC), where every pound donated is matched by the government. ‘I am sure I am not the only one who feels helpless in the face of the horrifying events happening in Ukraine,’ explains Girls Run the World

Continue reading

NEWS RELEASE: #BREAKTHEBIAS PODCAST

On International Woman’s Day 2022, Girls Run the World announce the launch of their new podcast series Break the Bias. Focusing on women who address gender bias in participation and performance, sports science, coaching and more Glance around the start lines of most running races and it is clear that more women than ever are taking part in races. The percentage of marathon runners made up by women has risen dramatically, going from 20 percent in 1986 to a little over 50 percent in 2018  according to research from Run Repeat and the International Association of Athletics Federation. And as

Continue reading