Find Your Foot Shape to Combat Injury

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!

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running pack

Five of the Best Running Packs

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

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How to Hydrate During Training and Racing

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

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How to create your own solo running adventure

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

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Eight Ways Hiking Can Improve Your Running

‘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

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PERFORMANCE BENEFITS OF COFFEE AND TEA

What do you drink before a race or training session? Tea or coffee? If you simply can’t head out of the door on a run or ride before you’ve had your dose of the good stuff, don’t worry, your caffeinated beverage of choice actually does have performance benefits. Studies highlighted by the Tea Advisory Panel show that regular tea drinking can have positive benefits on brain health thanks to the combination of polyphenols, caffeine and the amino acid L-theanine. This magic combo can improve mood and a sense of calm by relaxing blood vessels and improving their function. Tea polyphenols

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Sweet Potato, Walnut & Tenderstem Broccoli Salad

Melt in your mouth roasted sweet potato, paired with chilli roasted walnuts is the perfect combination in this nourishing salad from the Girls Run the World kitchen Ingredients (for two) Two sweet potatoes, roasted in their skin Two softly boiled eggs Organic salad leaves Tenderstem broccoli, lightly steamed Walnuts, roasted in the oven with chilli powder Red onion, sliced and chopped Tomatoes, to your own taste One sliced ripe avocado Dressing: olive oil, garlic, lemon juice and white wine vinegar Combine all together and serve! This is the perfect post training recovery salad, or you can add chickpeas or meat

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Delicious cherry smoothie for runners

Breakfast Cherry Smoothie for Runners

You often don’t feel like eating when you’ve finished a hard training session but that’s when you need to eat the most. Try this delicious smoothie for easy sipping to help your recovery Protein, slow and fast release sugars, and vitamins are all needed within a 30 minute window of finishing a hard training session if you want the best recovery. Try our delicious smoothie recipe for runners. Ingredients Nut or coconut milk (add additional depending how runny you prefer) Handful of oats Half a banana Fresh or frozen cherries or blueberries Spoonful of Greek yoghurt Whizz together in a

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3 Signs You Are Training Too Hard

Sometimes the hardest part of any training plan in the lead up to a race, challenge or event is listening to our own bodies and knowing when to take it easy and when to push on. Juggling life, work, training and responsibilities is a fine balancing act and judging when we need to take it easier in training can be a minefield when we want to compete well or complete a session on a training plan. How do we know when we are genuinely doing a bit too much compared with that feeling of ‘kind of want to go for a

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BEST OPEN WATER SWIMMING GOGGLES

Goggles are an essential part of open water swimming kit. Our latest Real Women review asks our community of female swimmers what brands and models of goggles for open water swimming they most love and why Come on in, the water’s lovely. TYR Special Ops 3.0, £32 and Speedo Vanquisher 2.0, £25 – Coaches Recommendation “For marathon swims, the TYR Special Ops 3.0 available in a Femme and Normal size. I’ve worn these for up to 9 hours without a goggle mark after! Super comfortable and most swimmers I recommend them to also love them. For up to 10k or

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