Tag: women’s running community

Five of the Best Recovery Techniques

Want to progress in your running and triathlon? Give your body the chance to adapt to the training stress with these recovery tips GRTW Coach Recommendation: Performance Naps We all know that sleep gives our muscles the chance to recover after running or triathlon training. But have you ever tried a short nap for recovery after a hard session? Give it a go, it works. ‘If you’ve done a long run or bike ride, or something very intense, the very best thing you can do is to sleep for ten minutes,’ explains GRTW founder and coach, Rachael Woolston, V45 winner

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Kogalla trail light

Real Women Review: Trail Running Lights

As part of our ‘Real Women Review’ series, here’s our review of the best trail running torches as chosen by real female runners to help you see clearly on your trail and urban runs during the winter GRTW Coach Recommendation: Kogalla RA Adventure Light, £112.97 “I love my Kogalla RA Adventure Light – with 800 lumens it basically lights up the forest like a truck headlight. You can also attach it on your waist, across your shoulders, anywhere EXCEPT your head. I find this much more comfortable and the beam is still wide enough to illuminate any trail. I have trouble seeing

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Science of the core: 3 of the best core exercises for female runners

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

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#grtwproject26.2 ‘I’m riding a rollercoaster of emotions.’

Pre marathon anxiety is now kicking in, not least what to wear. Is planning your marathon day outfit as complicated as choosing your wedding outfit?!It’s beginning to seem so for Rachel Sparkhall  With the second four week block of training provided by Girls Run the World, Tara completed, it certainly feels like the clock is starting to tick fast and training intensity is ramping up. Nerves are rumbling around and whilst I’ve completed all the training and hit the required mileage, I’m riding a roller-coaster of emotions.  ‘Can I get my nutrition right on the day and not need to

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How was your weekend running?

Date: 20-22nd July We’ve never had a summer quite so hot, although one way to steer clear of the heat this weekend was to take part in the Lunar-tic Marathon River Marathon which ran through the night. But we thought it was the perfect conditions for our inaugural GRTW Run Wild trail and yoga retreat. How did you fare this weekend in training or racing?     Over the weekend, we spoke to lots of runners at our GRTW Trail and Yoga retreat and opinion is evenly split – some people love warm summer running, others much prefer the cooler

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Vegan Curry

This delicious curry is SUPER quick to make and it’s also raw! Which means it’s perfect for these hot running conditions, while also being really tasty… Ingredients 2 avocados, 2 lemons, juiced, 2 tbsp sesame oil, 2 tbsp curry powder, 4 carrots, 1 apple, 3oz green beans, 1 red onion, 2 stalks celery, 1 red pepper, 2oz pine nuts, 1oz raisins. Method Blend avocado, lemon, sesame oil and curry to a cream in a food processor. Meanwhile, grate carrot and apple, fine slice green beans, onion, celery and red pepper. Add remaining ingredients, stir and serve.

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How was your weekend running?

The weekend just passed had us thinking a lot about motivation and will power to push through when training or racing gets tough… Perhaps this was partly due to my taking on Grafman, a Half Ironman event, which comprises a 1.8km open water swim, followed by a 56 mile bike ride and rounded off by a half marathon at the end. But it was also because it was a weekend of running events that require a lot of mental reserve, such as the Night of the 10km PBs and the North Downs Way 50. Fittingly enough, the Girls Run the

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GRTW Recipes for Foodie Runners: Ricotta Pancakes

We don’t know about you, but we often fantasise about what we’re going to enjoy eating during a long run. And so after we tried a version of these at Ott0lenghi one weekend, we had to give them a go ourselves. They’re delicious, and make for a perfect post run brunch at the weekend… Ingredients  1 cup ricotta cheese 1 cup plain flour* 1/2 tsp baking powder 1  tbsp caster sugar 3/4 cup of milk or non-diary substitute 2 large eggs, separated 2 tsp cinnamon Butter for cooking *for an added protein kick, replace the flour with almond flour although

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Explore the South Downs Trail Run, Sunday 13 May

Whether you’re a visitor to the area and fancy a trail run or you’re a local looking to explore or build your miles, join us this Sunday for a beautiful off-road run starting at Hove Park This route starts at the park but immediately takes an off-road route until we arrive at Waterhall Mill.  Built in 1885 by James Holloway, it worked until 1924 and was used in World War II as a lookout post. It was finally converted into a house in 1963. Here, we’ll leave those runners who would prefer to do four miles to return via the way

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How was your weekend running?

Running can get you fit, help you meet new people and explore the world. But as #milesformatt has shown, it also has the power to do a whole lot of good and drive positive change and action… Looking at our Strava club, this weekend was not about races or parkruns (although there were a fair few of those around too) but about running 3.7 miles in memory of the 2017 Masterchef finalist, Matt Campbell who collapsed 3.7 miles before the end of the finish line at last weekend’s London Marathon. What most people already knew about the 29- year old

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