Tag: running

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

Ever heard of competitive stranger syndrome?

Posted on 17/09/201916/09/2019 by Sarah Shaw

Thud, thud. Huff, puff, Thud, thud, Grunt. Many of us have experienced it – the unwelcome sound of footsteps gaining on you, then that sideways ‘Beat you!’ glance as they pass. As you resist the urge to proclaim; ‘Hang on buster, I’m on a training run! (or a treadmill!) – this isn’t a race! And by the way, I’ve just run xx sodding miles!’, you might wonder what has got this guy or gal’s goat. The usual suspect is, more often than not, a relatively new runner or weekend warrior, whose ego is disproportionately tied up with running as fast

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

Why you need a strong core for running & triathlon

Posted on 28/08/201927/08/2019 by Rachael Woolston

Forget just adding volume to improve your running, the key to injury-free improved performance lies in your core which is even more important if you’re a mum or hitting your forties When it comes to the core, most people still tend to assume that these are the tummy muscles that make you look good – the six pack on men and those Instagram-worthy abs that you see on female fitness influencers. But this is not your core. Core muscles relate to the muscles of the trunk, which include the obliques, the back muscles, pelvic floor, the TVA – all of

#grtwproject26.2 ‘It hurt but would I do it again? Yes!’

Posted on 25/04/201920/08/2019 by Rachael Woolston

With less than a week before the London marathon, our #grtwproject26.2 runner, Rachel Sparkhall, who we coached for the Paris Marathon has these thoughts to share for those about to run their first marathon in London… I sit here typing this as a marathon runner, feeling proud as punch even though the Paris marathon didn’t go quite according to plan. Right from the start, my pace was off target but I kept calm because the training that I’ve done with Tara of Girls Run the World has taught me to hold a little back at the start and aim

5 Ways to Tackle the Post marathon blues

Posted on 15/04/201920/08/2019 by Rachael Woolston

You feel so fantastic after crossing that finish line of the marathon, and it tides you right through to …ooh, about 24 hours later. Then the blues hit. Here’s our guide on how to avoid it – After spending 12 to even 20 weeks training for a marathon, and pretty much the last fortnight leading up to the marathon obsessing over every little detail, it’s small wonder that the majority of runners spend the next week feeling really down. It’s partly because you are left with a huge vacuum where all that training and obsessing used to sit in your diary

#grtwproject26.2 ‘Five things that have helped me through the taper terrors.’

Posted on 09/04/201920/08/2019 by Rachael Woolston

If you’ve still got a few weeks before your marathon, read about how our #grtwproject26.2 runner, Marie Knight coped with her first experience of marathon tapering Reviewing all that I’ve achieved Looking back at my training plan on Training Peaks, which GRTW use for virtual coaching, along with my weekly updates on Instagram has helped reinforce how prepared I am for this race…and how far I’ve come in 13 weeks. Six miles felt like a Long Run in the week after Xmas and soon I will be running 26.2 miles Yin Yoga Despite my doubts about this yin yoga at

How Yin Yoga can transform your running

Posted on 28/02/201920/08/2019 by Rachael Woolston

Read about Girls Run the World founder, Rachael Woolston discussing the benefits of yin yoga in Women’s Running magazine. And if you fancy joining our 30 day Yoga Recovery programme for marathon runners, sign up for our launch offer on our NEW digital training platform created for female runners and triathletes inspired by goals HERE. By signing up, you’ll get access to a limited number sign up offer.

How to achieve your running goals by doing less

Posted on 27/02/201920/08/2019 by Rachael Woolston

Want to know the secret for unlocking your perfect running year? Achieve your personal bests and stay injury with one simple tip… You might assume that the key to having your best year ever is all to do with how you train, how often and how challenging it is. But actually it’s far simpler than this as we revealed in a recent Facebook Live in our FREE Community Group. All you have to do is plan your year. This one simple thing enables you to avoid the pitfalls that can derail even the best runners. Planning your year… Helps you