1 to 10 of 411 blog posts

5 worst things to do before a run

By Susan Paul on in Training
Don’t make these beginner mistakes before you hit the roads or trails.

1/ Static stretchingMost of us learned how to warm up many years ago in school PE classes. Much of that is now out-of-date. Today, recent research indicates that static stretching is not the best for a runner. In fact, one recent study found that static stretching before a run ...  Continue reading ... 

7 tips to help you make it out for evening runs

By Sam Murphy, Katie Brown on in Training
Tempted to ditch your evening run? Our expert energy and motivation tips promise to deliver a second wind.

Do… yoga ‘A simplified sun salutation increases blood flow to the brain,’ says yoga teacher Annie May Rice. Inhale deeply, lift your arms out and up to the sky. Exhale and fold down, bending your knees and hanging your head. Repeat 3-5 times. Hear… a pulsing tune The ‘priming’ effect of music ...  ... 

5 post-run recovery moves for tired legs

By Cindy Kuzma on in Training
This post-run cool-down routine will give your muscles a healing boost.

If you come to a screeching halt after running hard, waste products and even your body’s own healing nutrients and chemicals can pool in your legs, creating inflammation that harms rather than heals. To avoid that, running coach Robyn LaLonde developed this cool-down routine. It reduces swelling, calms your nervous system ... 

8 steps to running your strongest marathon

By Cindy Kuzma on in Training
We distil decades of running experience and expertise to help you reach the start of your next marathon healthy, happy and ready to race.

In some ways, 1980 was a lot like 2016 – there was a contentious US election, a notably left-wing and divisive Labour leader in the UK and a new Star Wars film. But in the world of marathons, the now-and-then finish-line photographs look very different. Back then, marathons were largely ... 

Welcome to your First Mile!

By on in Training
Want to take your first steps towards becoming a runner? You're in the right place.

You are about to begin your journey towards becoming a runner. The ‘finish line’ is one mile away; the start line is right here. It doesn’t matter how improbable it might sound right now – embark on it with commitment, confidence and patience, and with the guidance you’ll find on ... 

The Runner's World 6-week First Mile training plan

By on in Training
Build up your running stamina and get ready to complete your first ever mile!

Week 1 Day 1: Brisk walk 5 mins then alternate 30 secs jog with 90 secs brisk walk 10 times. 5 mins easy walk Day 2: Optional easy walk 20 mins Day 3: Brisk walk 5 mins then alternate 30 secs jog with 90 secs brisk walk 10 times. 5 mins easy walk Day ... 

4-week pre-plan programme for new runners

By Sam Murphy on in Training
Not fit enough to tackle 20 mins of walking/running? Ease into it with our pre-programme.

Week 1 Day 1: Easy walk 10 mins (divided into 2 x 5 mins with a 1-2 min breather if needed. This applies to all sessions in weeks 1+2) Day 2: Easy walk 12 mins (or 2 x 6 mins) Day 3: Easy walk 10 mins. Include 3 bouts of 20 steps of ... 

6 ways to maintain motivation during the Christmas season

By Jenny Hadfield on in Training
Here’s how to avoid falling off the workout wagon in December and January.

The festive season is a busy time between work, family, shopping and parties. It is easy to understand why many people struggle to keep up a consistent routine. Here are six strategies to keep you motivated this year: 1/ Set microgoals Break your season up into individual weeks, and every Sunday or ... 

Is there a difference between doing your miles on a treadmill and running outside?

By on in Training
10,000m champ Jo Pavey shares her knowledge on whether running on a treadmill is all that different to venturing out.

Treadmill running can be a useful addition to your training, especially if the roads are icy during winter, but there are a few factors to consider. When running on a treadmill, the belt is moving towards you and there’s no wind resistance, so there’s less effort required to propel your ... 

How can I get rid of a side stitch during running?

By on in Training
5-time Olympian Jo Pavey explains how to ditch the stitch.

There are different theories regarding the causes of debilitating side stitches, such as tension in the diaphragm, cramping in the abdominal muscles and irritation of structures within the abdominal cavity. There are a few things you can do to attempt to alleviate the problem – but to get the most benefit ... 

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