You’d think that after 16 years of running, I’d be better at knowing what to expect when returning to running. I’ve been a runner for all of my adult life, having started my love affair with the sport in childhood. I was one of those kids who used to love PE and couldn’t wait to get my kit on and head out onto the playing field or athletics track, even during the winter months. Being voted my secondary school’s most promising female athlete was a huge achievement. In that moment I saw myself participating in athletics competitions all over the world. No one could stop me. Then I started univer ..read more

Running 20 minutes a day is seen as an achievable goal for many people. A daily 20-minute run can be transformative. It’s also an enjoyable and sustainable way to become more active and get outdoors more. We all know that running has many physical and mental benefits, but what about running 20 minutes a day? In this guide, we’ll look at: Is running 20 minutes a day good for your health? The benefits of running 20 minutes a day Should I run 20 minutes a day if I am already training? How to start running 20 minutes a day Ready? Let’s get going! Is running 20 minutes a day good for your health ..read more

If you’ve ever dreamt of conquering your first 2 hour half marathon in under two hours, you’re in the right place! I remember when I first ran my first sub-2-hour half marathon – all the training had been worth it as I crossed the finish line. There’s no doubt, embarking on this exciting journey requires dedication, preparation and a solid game plan. It’s a journey filled with ups and downs and blood, sweat and tears. In this guide, we’ll break down the essential steps to help you achieve that elusive sub-2-hour milestone. Remember to embrace the process! Running is supposed to be fun – not a ..read more

You know the feeling – starting running means you have what feels like a million and one thoughts running through your mind. Every new runner has thoughts like these when they run: Am I good enough? Am I running in an awkward way? Are people looking at me? If you’ve ever had these types of thoughts, then I’m here to tell you that you’re not alone! Every new runner experiences self-doubt on their running journey. In fact, there is a huge correlation between running and mental health, in that running has many benefits for your mental wellbeing. Inclusive organisations like Couch to 5k, Girls o ..read more

Beat the post-Christmas blues with this beginner running challenge. This challenge is designed for beginners who are new to running or looking to kickstart their fitness journey in the new year. It’s also great for anyone returning to running after a break. Various studies have proven the benefits of running for your physical and mental health – so what better way to start the new year than with a running challenge. The challenge gradually builds endurance, stamina over a four-week period, and also incorporates rest days for optimal recovery. Ready? Let’s go! 28-day beginner running challenge ..read more

Running is a transformative experience, but for many beginners, conquering the first mile of a run can be daunting. The initial stretch sets the tone for your entire run, influencing your mindset and energy levels.  However, the first mile can be full of challenges – including first mile jitters and fatigue. By incorporating these practical tips in this guide into your routine, you’ll not only navigate these initial challenges but also build a solid foundation for your running.  Remember, every step you take in that first mile brings you closer to becoming a more confident and resili ..read more

Easy runs are the foundation of a successful and sustainable training routine. They are often overlooked though as a form of training – after all they are not as exciting as speed training workouts and are less “brag-worthy” than long runs. In this guide we’ll explain why easy runs can have a profound impact on your training, fitness and mental resilience as a runner. We’ll also explain how they can be the secret weapon in your training arsenal! We’ll look at: What is an easy run? What are the benefits of an easy run? Why easy runs matter for female runners Easy run Q&A How to incorporate ..read more

Running and your period should not be overlooked. If you’re a female runner, understanding and managing your menstrual cycle is crucial for optimising performance and wellbeing. Not only will you feel more empowered to tailor your training, you will be able to adapt your workouts to align with your body’s natural rhythm. As a runner, you’ll know that there are highs and lows on your running journey. The same applies during the menstrual cycle – so by improving your understanding of it – you will enhance your running experience. Ultimately, working with your menstrual cycle (and not against it ..read more

Embarking on a running journey is not just about your physical capabilities – it’s a mental challenge as well. When I started training for my first half marathon, I quickly found that mental resilience when running and was a crucial aspect of my training. It’s true when you first start running, you convince yourself that you’re not capable of going the whole distance. But with the right mindset, you can conquer any distance! In fact, various studies have shown that distance runners have significantly and meaningfully higher mental toughness than athletes from other sports. So, if you’re readin ..read more

As a female runner, achieving success on the track involves more than just lacing up your shoes and hitting the pavement. The key to unlocking your full potential lies in understanding the critical relationship between nutrition and running performance. Fuelling your run as a female runner is a multifaceted process that involves understanding your energy needs, embracing a balanced diet and adopting strategic nutritional practices. By prioritising the right mix of macronutrients, micronutrients and staying well-hydrated, you empower your body to perform at its best, recover effectively, and ac ..read more