REG IS NOW CLOSED Blaze a trail through January with our run or cycle every day challenge
- Improve your fitness
- Stay motivated during the dark days of winter
- Create training consistency
- Boost your mental wellbeing
- Be inspired and inspire others
About the course
Get moving, connect with others, and stay accountable this January with the 2022 edition of our renowned 31 day running and cycle challenge.
Now in its sixth year, we've helped thousands of women to boost their fitness, health and mental well being.
Lighting up the dark days of January with movement, connection and inspiraiton.
'This challenge has changed the way I think about running, which is now something I fit in everyday. Getting fitter and having looser jeans is a positive consequence.' Sarah
'Girls Run the World Runuary has made me realise that everyone finds it hard to get out the door when you are busy with work, family or feeling tired. But there is always a way. As each woman shared their journey, it inspired me and I loved seeing so many windswept smiling faces.' Kaz
Choose one discipline, running or cycling. Do it every day. Simple.
Track it on your chosen training device, Strava, Garmin, Fitbit, and share your journey for accountability and to help inspire others.
There is no minimum distance, nor speed requirement. It is about moving freely, with no pressure or expectation. There will be some suggested plans to follow for those who prefer.
We understand runners and that some of you love a target, so we've created these landmarks for those who prefer.
Freespirit - whatever you like
Run Free - 50km (roughly 2km per day)
Run Endure - 250km (average 8km per day)
Every paid entry will receive a Girls Run the World Runuary running top* and the opportunity to win prizes with our weekly competitions on social media.
*Please note that entries outside the UK and Eire must choose the currency specific to their country or you will be sent a futher charge for postage.
About Rachael W
Rachael has over 19 years experience practising yoga, and over a decade of experience teaching it specifically to runners and athletes from a variety of sporting backgrounds.
Like many runners, she started doing yoga when a running injury forced her out of marathon training. Six months of practise later, and she felt better than she had in years.
Since then, she has gone on to practise across the world, from Brazil to India (where she studied under Madonna's yoga teacher) and Portugal.
She identifies as a runner and triathlete who practises yoga, not a yogi who is a runner or triathlete. And her focus is always on improving the flexibility and mobility of those she teaches.
Flexibility is for everyone, not just the naturally bendy.
Can I switch between the disciplines?
No, choose either running or cycling and stick to that every day. Consistency of doing one thing often creates the biggest improvement.
How far should I run/cycle each day?
It is completely up to you and your level of experience and fitness.
For running, we would always recommend easy recovery days. If you're a beginner, make two days per week 100 metres only.
You may feel strong and enough but runnning too long, too soon will cause injury.
Can I run and cycle ndoors?
Yes, turbos, indoor bikes and treadmills are fine.
Do I have to do it every day?
Yes. If you are worried about this, we would recommend following one of our guideline plans so that you don't overdo it.
Can I walk instead of run?
We love hiking but running and cycling has a different impact on your mind and body. You have to run it.
Do I have to track my mileage and submit it?
We ask you to input your final distance, and include a link to your Strava/Garmin/Fitbit data at the end of the challenge. This allows us to show the distance we have covered as a community, and the impact that has on health and fitness.
Will there be a leaderboard?
No. We have tried this in the past but not everyone updates us regularly so the leaderboard is ultimately never accurate.
Do you have any training plans to help me structure my month?
We have included some sample weeks for running and cycling. But it is up to you to use your common sense, or ask for advice from your fellow participants in our Facebook or Strava community.
When will I receive my Runuary top?
We create these to order to prevent unused and costly stock.
We will get these printed on December 15th and January 1st and they can take between 2-4 weeks after this date.
No orders after this date will be honoured. We will donate the cost of your top to our chosen charity, One Love.
How do I upload my results?
We will send you an email with a link to submit your results on Februry 1st. Add your details together with your accumulated distance.
When is the deadline for submitting results?
The deadline is 6th February 2022.
Professional and relevant knowledge on running and coaching. Great online training course. Really enthusiastic people. Lovely to join the GRTW community.
Like many working mums, I find it a challenge fitting in all the triathlon training I need to do. Using this platform, I can always find a relevant workout and know that I will be using my available time to maximum effect.’
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