1 to 10 of 290 blog posts

10 key tips on how to run a 10K

By Lindsey Emery on in Training
In the space between a 5K and the half marathon lies the 10K, a distance that caters to recreational runners and serious competitors alike. Do one to build speed, strength and endurance – and to enjoy a fun change of pace.

It’s no surprise that the 10K is the UK’s most popular race distance. Look through a typical 10K field and you’ll find some runners who’ve moved up from 5K, others using it to build speed endurance while training for a longer race, and speedsters making it the focus of their ... 

Which fatigues first, your brain or your legs?

By Alex Hutchinson on in Training
A new study investigates the different ways we get tired.

We all know what it feels like to reach our limits - to be unable to maintain pace for even one more step. But what defines those limits? Turns out there are lots of different factors that kick in depending on the situation, as I explored in a feature on ... 

Marathon pacing and pack running

By Alex Hutchinson on in Training
It’s not just how fast you start, it’s who you run with.

The latest pacing study from researcher Brian Hanley, of Leeds Beckett University in Britain, tackles the marathon. Hanley has previously used digitally recorded midrace splits to analyse pacing at the World Cross Country Championships and the World Half Marathon Championships. The new study, published in the Journal of Sports Sciences,looks ... 

5 nervous system training tips to improve your running

By James Witts on in Training
Try these neural training tips for perfecting your form, nailing a new PB and more.

1/ Form focus ‘The four running images show how the leg cycles up, activating the combination of muscles involved in good run technique,’ says running coach Mike Antoniades. ‘This is what drives motor reorganisation over a period of time.’ When running, try to cycle up from the back of the legs. ... 

What’s the best form for running up hills?

By on in Training
Different inclines mean a different running style. Olympian Jo Pavey explains how to nail the technique.

What’s the best form for running up hills? Shorten your stride length and slightly quicken your cadence. Overstriding in an attempt to eat up more ground will be tough on your muscles and hard to maintain. Lean into the hill a little, but don’t bend forward at the waist, as this ... 

Ultrarunners burn carbs as fuel

By Liz Applegate, Ph.D. on in Training
A small study found that fat-burning may not be as effective as people think.

For decades, exercise physiologists and endurance athletes have understood that marathons, and other endurance training and races, drain glycogen stores, which leads to fatigue and “bonking,” or hitting the “wall.” It’s become common knowledge that fuelling with carbohydrates from sports drinks, gels, and chews helps stave off the energy drain.  But lately, some endurance athletes, fuelled ... 

Why you should take a positive attitude to failure

By Nick Dines on in Training
A shift in mindset can take your running to the next level. It’s time to become a black box thinker.

The idea of learning from your mistakes may sound like a cliché, the kind of glib adage you’d expect to hear from abundantly sideburned 1970s football managers. And let’s be honest, how many of us can say we genuinely use our failures as tools for learning? How often have you meticulously, ... 

19 running motivation boosters

By Joe Mackie, Kerry McCarthy on in Training
If your willpower hits the wall, consider this a delivery of psychological energy gels specially formulated to refuel your flagging running mojo.

1/ Horror show Netflix marathon seeming more appealing than a tempo run? Recent research linking TV watching to premature death might just nudge you off the sofa and into your running kit. The study, published in the American Journal of Preventive Medicine, followed 221,426 adults over 14 years and found watching ... 

10 tips for first-time marathon runners

By Susan Paul on in Training
How to build up to your first 26.2.

I started running six weeks ago; I train three days a week and have already built up to running a 3K in pretty decent time. I know this may be crazy, but I’d like to do a marathon some time next year. Is that a realistic goal or is it ... 

3 mile repeat workouts for any fitness level

By Pete Magill on in Training
Make the most of the mile in your training sessions, whatever your fitness level.

Mile repeats are a quintessential interval workout that will help to build your physical and psychological fitness – their length forces you to adopt a race-like mentality. But when you change the pace or number of reps, you change the physiological effect, which makes them a key speedwork session for ... 

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