Regulars and visitors to the Golden Lion pub in Higher Wheelton, Chorley are the proud owners of a new defibrillator after a volunteer running coach based at the pub put in a compelling argument to get it donated to them.
Shelby Williams, run leader of Lions Community Club, which attracts over 50 runners a week to the pub, entered a competition run by defibrillator manufacturers Cardiac Science to win a Powerheart® G5 AED (automated external defibrillator).
The company, based in Stockport, ran the competition throughout 2017, donating a Powerheart® G5 AED every three months to a deserving cause.
Shaun Ingram, Managing Director of Cardiac Science, said that Shelby put forward a strong case for the need of an AED, saying the pub was a busy place, at the heart of the community, the perfect spot for a defib.
Shelby explained: “In the six years since the running club started we have only ever called an ambulance out once, but it did take a long time to get here – including going off-road at the end to reach us – so having an AED on hand which could save a life is a no brainer.
She continued: “Since then our nearest A & E department has partially closed so the situation has not got any better and I knew we needed a plan B. The G5 gives us peace of mind that in an emergency we could help ourselves and give someone a fighting chance of survival.”
As well as the hub for the running club – runs are usually reasonably close to the building – the pub sits alongside a canal which attracts walkers, locals and families at weekends. “It’s a real community pub,” said Shelby, “with lots of people who could benefit from the defib.”
Kevin Garvey from Cardiac Science joined Shelby and members of her running club to hand over the device. It will be housed inside the pub for now, but Shelby is hoping, with local fund-raising support, to buy a specially-constructed external cabinet with easy access for all.
Shelby and others will also be given First Responder training to get familiar with the device. However the Powerheart® G5 AED is designed to be used in an emergency without any training at all. It is set up to be intuitive to use, with the first time rescuer in mind, talking them through every step of the way and only giving a shock if required.
Kevin commented: “We are only too pleased to donate the Powerheart® G5 devices into semi-rural locations, especially pubs which attract big communities of people and Shelby is to be congratulated for championing the Golden Lion’s cause. Hopefully they will never have to use it but there is peace of mind in knowing it’s there in an emergency.”
Around 60,000 people in the UK have an out of hospital cardiac arrest each year according to figures from the Resuscitation Council (UK). If CPR is started early and there is an AED available, it can double the person’s chances of survival.
Cardiac Science has launched a new Community Sponsorship scheme which helps businesses get involved with the provision of AEDS into communities across the UK in exchange for local profile. For more information go to http://www.cardiacscience.co.uk/communitysponsor/
UK Run Events, the organisers of the Shrewsbury Half Marathon powered by UKRunChat and Breathe Unity, have announced the launch of The Running Festival at Goodwood, an exciting new event for runners at the historic Goodwood Motor Circuit in Sussex.
The Running Festival at Goodwood was launched at The National Running Show on 20th January, and runners were quick to snap up entries to secure their place on the start line of an event that is believed to become one of the most iconic running events in the sporting calendar.
The event will take place on Sunday 14th October 2018 and is set to welcome 5,000 runners to what will be the first ever running festival at Goodwood. An event aimed at younger runners will also be announced shortly, making this a celebratory day of running for runners of all ages and abilities.
Goodwood is a spectacular estate in the heart of West Sussex and home to the world-famous Festival of Speed, Goodwood Revival and Qatar Goodwood Festival. Nestled at the foot of the South Downs just outside Chichester, it is an extremely picturesque location for this thrilling new event on the UK running scene.
A total of 3,000 places are available for the 10K which covers two and a half laps, and 2,000 places are available for the Half Marathon which will see runners complete five and a half laps. The 10K starts at 10am and the Half Marathon starts at 12 noon, allowing individuals and families to enjoy a full day of fun at this iconic venue.
Discounted early bird fees are up for grabs until the end of February, and anyone wishing to enter this professional and friendly event in the autumn is encouraged to secure their place now. Tickets for events at Goodwood traditionally sell out quickly and The Running Festival at Goodwood is expected to be eagerly embraced by the running community.
Race Director Joe Williams commented, “We are delighted to launch The Running Festival at Goodwood. It has been a long time in the planning and we are thrilled to be able to host our first running festival at such a beautiful and memorable venue. The facilities at Goodwood are second-to-none and we hope that many runners will take the opportunity to race at one of the UK’s best-known estates. With the option of a 10K and a Half Marathon, we are looking forward to welcoming runners of all abilities to the event in October. Discounted early bird entries are available so now is the perfect time to sign up and have a fantastic new event to look forward to.”
The Running Festival at Goodwood is open for entries. Early bird entries cost £18 (affiliated) / £20 (non-affiliated) for the 10K, and £26 (affiliated) / £28 (non-affiliated) for the Half Marathon. Prices will rise by £2 respectively on 1st March.
All finishers receive a unique medal, technical souvenir t-shirt, free pre and post race massage, free event photography (worth £19.99), a goody bag, plus a fantastic grandstand-themed finish!
UK Run Events is a professional running events company delivering high calibre events in beautiful surroundings combined with strong community spirit and immense runner support. UK Run Events for 2018 include The Running Festival at Goodwood and Shrewsbury Half Marathon.
Allie Bailey is about to set off on an adventure of a lifetime. She will attempt to run 100 miles across a frozen lake in Mongolia – something that has never been done before. This third part of her blog for Run Deep is the last one before she sets off! We wish her the best of luck and can’t wait to hear how she gets on.
So tomorrow I head to Heathrow to meet my fellow suggestible idiots. We fly out on Sunday.
I’m pretty sure I have everything sorted now and the nerves have turned into massive amounts of excitement for what proves to be an epic adventure. Our itinerary looks a bit like this.
We arrive on Monday morning and will meet our guide Hishgue at the airport where we will go for breakfast. I’m pretty excited about what this breakfast will be if I’m honest. We will then get on a mini charter plane from Ulan Bator to Murun. This will take around 2 hours and will be over the forested mountains and remote Mongolian countryside, home to some of the oldest tribes in the world. Once we get there we will meet our vehicles that will take us to the get camp at Khatgal – we’ve been told to look out for wolves, elks, reindeer (so ‘dinner’) and other beasts on the way. I’m just upset the bears are hibernating! A slap up dinner and drinks awaits us at our toasty Gers. I am imagining its like the last night in the posh hotel before people enter the ‘I’m A Celebrity’ camp…
After breakfast on the 23rd, and about a thousand outfit changes, we will make our way up North to start the first day of running at Khankh. We will be running for 3 days, staying the the Gers at night and hopefully completely traversing the lake running around 33 miles a day. Once we are done (and haven’t died or been mauled by wolves) we have been invited, as guests of the Mongolian Government, to the annual Burns Night supper in Ulan Bator. So I have to pack something fancy to wear too. God knows what the Mongolian ambassadors are going to make of us but I am very much looking forward to celebrating with them!
The thing about this event is we are all going in blind, and it’s going to be trial and error on every level, but that is what makes it exciting. All I want from my running is to see and experience the world and to inspire others to do the same. Anyone can do something awesome; it just takes practice, patience, a thirst for adventure and a bit of attitude. This is the first in a long list of races for me this year, including almost all the White Star Running events, the Jurassic Coast Challenge, the SDW100 and the Thames Path 184. I’m also planning on another ridiculous adventure in somewhere weird at some at the end of the year – all suggestions welcome. Running had bought me some of the best friends I have ever met, has helped me overcome depression and has made me believe in myself. If I can inspire just one person to do the same then that’s awesome.
Thanks for reading this and don’t worry, I will tell you ALL about it when I get back. If I get back…
Allie Bailey is about to set off on an adventure of a lifetime. She will attempt to run 100 miles across a frozen lake in Mongolia – something that has never been done before. In the second part of her exclusive blog for Run Deep, she shares a few things she has learned in advance of her trip when it comes to cultural etiquette, plus she shows us some amazing brand-new images from Mongolia.
One of the things I am particularly nervous about re: Mongolia is not the cold or the distance, but remembering all the customs and ‘Ger Etiquette’. People who have met me may know I have quite a gob on me, and am particularly partial to saying things out loud that really should stay in my brain hole.
For this trip we have a very experienced guide, David Scott, who has been out working in Mongolia for the last 30 years. We met with him back in December for a chat about the lake, route and to look at his lovely map.
There are a few things to note here. Just a few.
Say “hello” (Sain Bainu) when you arrive at a Ger, but don’t repeat it to the same person later. And don’t use platitudes. They’re not into platitudes.
Avoid stepping on or leaning over the threshold or knocking your head on the doorframe. Not a problem for me. I am shortish.
Don’t ever lean against the support columns of a Ger. A problem for me; I am a leaner.
Guests go to the back of the Ger in a clockwise direction. Try not to turn your back to the altar or religious objects. I don’t know my left from my right. Or my clockwise from my anti-clockwise. Or my religious objects from my non-religious ones.
Pick up everything with an open hand, with your palm facing upwards. Never take food from a communal plate with your left hand. As I said. I don’t know my left from my right. I might have to write L and R on my hands.
Try not to point your feet at the hearth, the altar or at another person. What if my feet are cold? Where do I actually point my feet? HELP!
If you have stepped on someone, or kicked their feet, immediately shake their hand. So are we stamping on people’s feet or are we not? HELP!
Keep your sleeves rolled down so as to avoid exposing your wrists. I am going to be freezing – this won’t be a problem.
Leave weapons outside. Don’t point a knife in any way at anyone. Pass a knife handle first and always use the knife to cut towards you. Not sure a knife is on my kit list. *Buys a massive knife
Hold a cup by the bottom and not by the top rim. WELL, OBVIOUSLY!
Always receive gifts with your right hand supported at the elbow by your left arm.
Avoid touching another person’s hat. This is apparently the WORST way to offend.
Try never to refuse what is offered to you. If you don’t like what you have been given, take a small sip or bite (or pretend to) and leave the rest on the table. An empty plate is seen as a signal that you are still hungry and your plate or bowl will be refilled. It’s likely that what you are offered to drink will be fermented horse milk. Or vodka. I know what I am hoping for.
It is not rude to come and go as you please in a Ger. Even taking a short nap is considered perfectly acceptable. YES!
Sleep with your feet pointing towards the door. More feet pointing. Maybe I will just cut them off?
Avoid stamping out or putting water or rubbish on a fire – fire is sacred to the Mongolians. I really hope I don’t catch on fire.
That’s quite a lot to remember. Would it be wrong to print it out and laminate it? David is currently out on the ice with the inspection team measuring the thickness to make sure we’re all good to run on it. Judging from these pictures (below) of the team out on the ice and the massive support vehicles, I think we should be okay.
I’m now in the final stage of preparation and it’s becoming very real indeed. I have one more 20-mile run to do this week and I’m set. Friday will be my final blog for Run Deep before I hit the ice – should be interesting to see how every bit of my kit is going to fit in my bag, plus I will give you all an update on the itinerary for the week!
Allie Bailey is about to set off on an adventure of a lifetime. She will attempt to run 100 miles across a frozen lake in Mongolia – something that has never been done before. Here is the first of three blogs for Run Deep in the build up to her epic challenge.
This time next week, I will be standing in the middle of a frozen lake in temperatures of -40, wearing a coat made of wolfskin, probably wondering what on earth I am doing. What I am actually doing, is attempting to run 100 miles across Lake Khovsgol – the second largest body of freshwater in the world, located slap bang in the middle of Mongolia. As you do…
The race is basically a recede organised by Rat Race Adventures. It will form part of their Bucket List races that go on sale in 2019, the races being a very cold one, one in the jungle and one in the desert. I will be part of a team of 7 hand picked ultra-runners (for hand picked read “highly suggestible idiots”) and we will navigate the lake over 3 or 4 days, sleeping in Gers at the side of the lake at night. The best bit about this is none of us have had any experience of doing anything like this before, so we are basically going into it blind.
So, first things first – kit. We have a guide with us who has 30 years’ experience in Mongolia and has mapped the route, telling us to dress like it’s “a very cold day in the highlands”. Yeah. A VERY cold day. The temperature is a dry rather than wet like we see in the UK, which brings its own dangers in that you have to keep an eye on yourself to avoid frostbite. I tend to run hot but I’m not taking any chances here, and overpacking gear will be something that is definitely happening. I’m a girl. I can’t help myself. I wonder where I will be able to plug in my hair straighteners?
It’s going to be trial and error on the ice when it comes to finding an outfit that is warm and comfortable, but also allows me to run. After a few panic shopping incidents, I think I’ve nailed it. I’m going for a 2XU compression layer, top and bottom, and then merino wool layer, plus winter dri-fit running tights on top of that. I’ve also got some ski-style salopettes to go over the top and gaiters to insulate my feet and calves if it comes to that. Top half will be a mixture of 2XU compression and North Face base layers with a small puffa, wolf pelt or windproof jacket over the top. I’ve opted for Salomon ski mitts with a merino wool inner for gloves and have invested in a pretty snazzy merino wool balaclava that I can re-use when I decide to finally embark on my career as a night stalker. Add to that 3 buffs, a hat and ski goggles and I look ridiculous – but dammit I will be warm!
Feet are obviously quite important, so I am sticking with my trusty Altra Lone peaks in a size bigger than normal to cope with at least 2 pairs of socks – Hilly twin skins then Sealskinz waterproof socks over the top. I’ve also got another pair of merino ski socks just in case to stick on top of them. My Altras and Hillys got me through the Autumn 100 in October with no blisters at all and I didn’t need to take them off once. They might look like clown shoes, but they’re the best ultra shoes I’ve ever worn. I’m going to attach spikes to the bottom and see how we go with that. I am also taking my ice skates. Just because I can. It’s been recommended I get some trekking poles, or ‘cheat sticks’ as I like to call them. I just had a look at how expensive they were and nearly threw up.
Training wise, I’m match fit, apart from what I think might be a touch of tendonitis in my Achilles. (Ignore it and it will go away, right?) I ran over 2,500 miles last year in various races and through training, so I am hoping the distance won’t be an issue. We’re looking to cover around 33 miles a day at an ultra pace, so as long as I am eating and rehydrating properly, it should be fine. Our gear will be carried by local ‘sherpas’ on horse pulled sleds, but I will be taking my Ultimate Direction Fastback 25 to store snacks because I love snacks and I don’t think there is a 24-hour shop on the ice. One of things I am worried about is water because I drink A LOT of it and it tends to go all weird and hard in -40. I am going to use a bladder that I will carry close to my body for heat, so I have water as and when I need it. I imagine this will get quite annoying after about 5 minutes.
So the final preparations are underway and it’s all looking good. One of the things I am slightly worried about is the culture shock (for the Mongolians, not us!), so I need to brush up on my Ger etiquette. But more about that in part two…
Fancy making 2018 your best running year yet? No matter where you are on your running journey, there are ways that you can improve your speed, endurance, distance and stamina. Here are our top tips
Vary your pace
The best way to improve your running, at any level, is to mix up your pace a bit. While most of your running is done at a steady, comfortable effort, adding in some faster-paced work will build your endurance and stamina over any distance. This can be anything from structured intervals (based on a set distance or time), or a more casual approach like fartlek, where you add in random bursts of speed to your run. Run hard, so that you couldn’t possibly hold a conversation and give yourself time to recover fully between reps.
Hills are your friend, honestly! They are really hard work and not the most pleasant, but you will reap the rewards. You can do hills in conjunction with intervals, powering up them and recovering down (make sure you are properly warmed up first!). Or you can simply add hills into your usual, day-to-day route and aim to keep a steady pace as you go up them, which will naturally increase your effort level. Hills will build fitness, stamina and leg strength, so it’s worth learning to tolerate them, if not love them.
Try a new terrain
If you always run on the road, then it’s time to hit the trails! No matter where you are in the UK or the world, there will be somewhere you can run off-road: think river paths, footpaths, country parks, green spaces, birdleways… Trails can give you a softer surface to run on, but it also introduces instability, which will build your core strength as you navigate tree roots, mud, hills and rocks. You’ll also get so wrapped up in your surroundings, you won’t even notice the miles go by (maybe)!
Change your cadence
You won’t run faster by lengthening your stride; you’re more likely to end up with an injury due to overstriding. Your stride turnover, or cadence, can improve your efficiency as a runner. Cadence is simply the number of steps that you take over one minute of running. You can work out your cadence by running for a minute and count how many times your right foot hits the floor, then multiply by two. Some GPS watches will also work out your cadence for you.
There is often much talk of the ‘perfect’ cadence being 180 strides per minute, but this is based on research of elite athletes… which most of us are not! Rather, you can look at increasing your own personal cadence by a small amount to increase your speed – by no more than 5-50%. Your cadence is also likely to change depending on the distance and the intensity that you are running at. There are advances to increasing your step rate by a small margin; short, fast steps can reduce the impact on your hips and knees, reducing your injury risk.
You don’t have to change it all in one go or count your steps constantly. Try using some of your interval sessions to hit target cadence and you will soon start to feel the difference, and be able to apply it in races and events.
Try the treadmill
The ‘dreadmill’ is not many people’s idea of fun, but if you are looking for a way to increase your speed, then it can actually help a bit. It assists you with your leg turnover and therefore it feels easier to run faster, but you are still getting the benefit from the session. It’s good for intervals as you can just dial in your chosen speed setting and run fast, then turn it down again. You could try a pyramid session: run fast for 1, 2, 3, 4, 5, 4, 3, 2 and 1 minutes, with a 2-minute recovery walk/jog in between. Make sure you use a slight incline on the treadmill setting as well.
You can improve your running by mixing up the exercise that you do. Doing some core work, resistance exercise, plyometric or strength work can help to build a strong, healthy body that is capable of running faster and further. Also, by switching up what you do, you are reducing the constant impact of pounding on the pavements, which can help to prevent injury in the long run. Check out your local gym for classes, speak to a personal trainer about good exercises you can do in the gym or just hop on your bike for a commute to work – whatever works for you!
Stretch it out
Don’t stretch at your own peril! After a run, spend some time stretching through your major muscle groups. But also, think about improving your overall flexibility outside of just running. Going to a regular yoga, Pilates or other stretch class (some gyms run athletic stretch or similar) will increase your core strength, flexibility and, again, help to reduce your injury risk. You can even just incorporate a simple stretching routine at home; there are plenty of YouTube videos or DVDs to give you some tips.
The very best thing you can do to improve your running is to be consistent. Mark your runs in your diary – whether it’s twice a week or almost every day – you need to give them the same priority as other things in your life. It’s good for your mental wellbeing, as much as your physical fitness, so it’s worth putting the time aside. Keep running regularly and you will improve over time, or at least maintain a good level of fitness and that’s important for your current and future health.
This article appears in issue 4 of Run Deep magazine. Download now for just 99p to get more great training advice and read inspirational stories from real runners of all levels.
Run Deep is the newest digital-only running magazine, packed with stories from inspirational runners of all abilities, doing amazing things. We have interviews, features, training advice, nutrition information, race reviews and much more… and all for a third of the price of your morning coffee! Just 99p to download a PDF that you can read anywhere, anytime.
Issue 3 features:
An interview with Gavin Clegg
Meet the man in his 60s who is one of the UK’s best orienteers, combining his running talent with map-reading skills to compete in races all over the world.
Our guest writer explains how to change your approach to training to ensure you don’t get injured, while still improving your race performance.
Escape the city
We look at five key cities round the UK and look at the best places to hit the trails within easy reach. You’re never far from a nice place to run in this country!
1 Vision 2 Girls
Two runners are taking on an epic challenge that includes scaling the highest summits in the world, running the Marathon Majors, taking part in IRONMAN events and more. Read their inspirational story.
Three peaks: the long way up!
Tina Page tells us why she took on the National Three Peaks with the additional challenge of running in between each peak.
Eat well on a budget
It’s not all about quinoa, kale and goji berries… we take things back to basics and explain that you can eat a healthy runner’s diet without spending a fortune.
Run Fest (2 February 2018, 7pm, Westbury On Trym, Bristol) is a charity evening dedicated to all things running. The concept of the event is that guest speakers will be presenting their experiences of running to an audience of wannabe or experienced runners like you! Organiser Michele Hurst tells us a bit more about what to expect from the event.
Over two stages there will be an opportunity to listen or partake in Q&A with a variety of different runners and experts to enhance your own performance be that total beginner to advanced runner.
The speakers are varied and have been curated to offer something for every runner.
Jim Plunkett-Cole of the JimGump Challenge fame: running 30,000 miles across UK and USA inspiring children to an active and healthy lifestyle.
Kim Ingleby the Mind Ninja! International award winning mind and body coach, TEDx speaker and author Kim is going to talk about Mindset and Motivation sharing her experience of focusing on an athletes mental and physical strength.
We are also joined by Kate Percy who will be sharing her experience of race nutrition. Author, creator of Go Faster Food and Marathon runner, Kate’s talk will be full of interesting thoughts for improving our nutrition.
We will be hearing from Chris Blackabee (Blind runner) and Colin Johnson (VI Guide) about their unique running relationship and hear about their recent New York marathon experience.
Also on the speaker list are local club/This Mum Runs runners who are talking about their experiences of starting running, blogging about running or taking part in a variety of different challenges from 5k to ultra marathon/endurance events.
This event is being organised to support local Scouts and young leaders who are venturing to Nepal in 2018 to run a jamboree for 250 local children.
Namaste Nepal Scout Active have been supporting scouting in Nepal for 10 years and our children will be tasked with running and organising the jamboree.
Our son is one of the Scouts going to Nepal. He is really excited by the trip and can’t wait to experience a whole new culture.
All of the speakers have waived their fees to attend Run Fest so your ticket fee will go directly to the fundraising efforts.
The Jeff Galloway Method has an army of loyal followers around the world who sing the praises of this walk/run approach to running. It’s used by runners of all levels and abilities, not just those new to running, and has been attributed to improved race performance by many of its advocates.
In issue 2 of Run Deep magazine, we take a look in more detail at this method and its benefits. Jayne Jones is the UK’s Official Jeff Galloway Ambassador and runs a dedicated Facebook page on the subject. She shares her wisdom on the Method, her own experience of using it and how you can try it for yourself.
The key benefits
I get asked a lot, ‘What are the main benefits to the Galloway Method?’ Well, it can allow a runner to train and still carry on with work, family or personal life without feeling exhausted and wiped out. The introduction of walking segments at the beginning of a run, puts less stress on the body and this will help to keep the runner injury free. Walk breaks will also enable the muscles to recover quicker and feel less fatigued. Personally, the Galloway Method has enabled me to run continuously. Last year I ran 1,957 miles injury free. I am happier and fitter since using this method. I don’t feel pressured and no training runs are made daunting.
The Galloway Method uses planned walk breaks implemented within any distance of any run/race from the very beginning. The first thing people want to know is how long they should run or walk for.
Run/walk ratios are based on your own pace per mile. So, we ask runner to time a one-mile run – Jeff calls this the Magic Mile. Jeff suggests going to a race track, however if this isn’t accessible, a mile-long route where you can run safely and without too many distractions is ideal. Jeff suggests a 5- to 10-minute warmup before you run your Magic Mile. Whether you run this all, or incorporate walk breaks, is up to you. If this is your first Magic Mile, take it easy, as this is just a guide for you to use. Remember to record the time of your mile. Once you know what your mile time is, you can go to Jeff Galloway website (www.jeffgalloway.com/training/magic-mile) and find the correct run/walk ratio for you.
To find out more about the Jeff Galloway Method and read the rest of Jayne’s great advice, grab your copy of Run Deep magazine now for just 99p!
Run Deep magazine issue 2 has hit our digital shelves! Want to know why we think you should grab your copy? Here is our pick of the top 10 articles this month…
Read an inspirational interview with Jez Bragg
Meet the ultra- and mountain-runner who has tackled some of the world’s most prestigious long-distance races, giving us an honest insight into his life and training. “I have never had anyone advise my coaching. I find my way, and focus on the enjoyment and go on ‘feel’. Not stressing about Strava and Garmin and stuff. Don’t ask me how I got myself ready for UTMB… I used to just go and run in the hills every weekend. Running on feel can take you a long, long way.” Image credit: Te Araroa, South Island. Photo by Damiano Levati
Explore the Jeff Galloway Method
This walk-run-walk method has gained a lot of followers. We explore how this system can be used by any runner to improve race performance. “The introduction of walking segments at the beginning of a run, puts less stress on the body and this will help to keep the runner injury free. Walk breaks will also enable the muscles to recover quicker and feel less fatigued.” Image credit: Image by Freepik
Find out how running can help your mental health
Two runners share their stories of how running has helped their mind as much as their body, as they overcome personal obstacles in their lives. “Stress and anxiety can feel very isolating and in my case running and realising my goals alleviates all the bad feelings.”
See why you should run an OCR
Have you considered doing an Obstacle Course Race? We find out more about these events and why they are great for runners. “OCR demands a little bit of everything: core, upper body, explosive power, strength and the ability to run the hills… In reality, to be able to run well, you need all of these.” Image credit: Epic Action Imagery
Improve your leg strength
Find out which exercises you should be doing to get strong legs, which will help you pick up your pace and power up hills. “It’s imperative to keep the muscles and tendons as strong as possible to withstand the physical challenges running can bring. Basic leg strength is a must for all runners and will help keep the hips, knees and ankle joints mobile and strong for future running adventures.”
Be inspired by this great runner
Avril Acres, from Wokingham in Berkshire, set herself a big challenge – running the Great North Run half-marathon just three months after having major hip replacement surgery. “If I was having a bad day, I looked back and reflected on how great my recovery was going. This all played a big part in my recovery. I also had the wonderful support of family and friends.”
Find out how to treat Plantar Fasciitis
We have some top advice from a pro sports therapist on how to tackle the runner’s worst nightmare, Plantar Fasciitis. “It is a strong piece of connective tissue, which has little blood flow to it. It is a part of the body people often neglect, but is so important and used every day!”
Cure your runner’s tummy
It’s happened to the best of us… find out what could be causing your mid-run gastro issues and how to prevent it happening in the future. “When you undertake sustained activity, several things happen that can affect the way your gut works. First, when you start exercising, the way the blood flows through your body changes. The oxygen demands of the working muscles increases and to meet this demand blood flow to the gut is reduced.” Image credit: Image by Freepik
Raise big bucks for charity
Got yourself a charity place for the London Marathon, or another event? See our top tips on ways you can make a chunk in your target. “Don’t place all of your eggs in one basket. By offering many ways to donate, you can often reach lots of different people and therefore raise more money. Also, you may get the same people donating twice, for example on your more traditional sponsorship page.”
Prepare for an epic long-distance event
We chat to TrainAsONE athlete Grant Vernon, who is tackling a new 135-mile race this November in an epic challenge to raise funds for a charity close to his heart. He tells us more about the event, as well as giving his personal training advice that we can all learn from, whatever our chosen distance. “The first thing to understand is that it’s not possible to approach training for an event like this as you would for, say, a marathon. Ordinarily you’d plan your long runs to be close to the race distance, but when it comes to distances of this magnitude, taking on too many long runs in training will lead to excessive fatigue and, most likely, injury.” Image credit: Photo by Endurancelife Events
Phew! All that, plus race reviews, the best running books, our in-house nanas answering one reader’s pressing question, facts about the London Marathon ballot and more.