Running can result in DOMS (delayed, onset, muscle soreness), which usually is at its most painful 24 - 48 hours after strenuous activity. If you try to push through DOMS you could end up causing more damage to your muscles. Resting or gentle exercise till you have recovered is a better option if you have DOMS.  If you have an injury then trying to run through it can be risky. It is always best to get an injury checked by a physio and follow advice on whether you can continue to run. Some injuries you may still be able to run, while others will require a break while you rehab and heal ..read more

A warm up is really helpful and a great pre run habit to get into.  When you head out for a run without a warm up you might notice it takes a couple of km before you start to feel good. This is your body getting warmed up! If you spend a little bit of time warming up before heading out then those first 10 min of your run will feel so much better.  A warm up increases your body temperature which has a corresponding physiological response that has shown to do the following: • Increase in muscle blood flow • Reduction in muscle viscosity   • Activation of metabolic chemica ..read more

When you first start running it is really important to take your time and build up your running slowly. 2-3 walk/runs a week, with rest and strength training days is a great way to get started. Having those rest days in between running days is best, to give your body time to adapt and recover. As your running journey progresses you can run more often, especially if you are training for an event. A training plan will help prescribe your runs each week, depending on your running history and the distance you are aiming for.  Rest days are really important for all runners as well as having ..read more

Running on the trails is a lot of fun, but it does have different challenges to road running. This guide is designed to help you to get started safely so you can enjoy the trails for many runs to come.  There are some essential pieces of kit that all trail runners should have including some nice to haves. This list is a guide, there will be more gear requirements for your specific running adventure, especially if you start heading out on bigger adventures or running in cooler climates First aid kit, make sure you have gauze, strapping tape, bandages and sticking plasters. Emergency ..read more

I've been organising group runs for over 5 years, and let me tell you, I still get excited when a new runner joins us for the first time! Running in a group can have some amazing benefits, but I know that breaking down the barriers to joining can be tricky, especially for newbies. Group runs are an excellent way to meet new running friends and explore different places to run. Plus, it's always more fun to have other people you know from your run group participating in events. I've met some of my favourite humans from participating in group runs and have had some really important conversations ..read more

Heading into the race I knew it was going to be a tough one. I mean it’s all in the name right! It had been freezing the day before the race so I was really worried about keeping warm for this event. But we woke to an awesome day, about 2deg at the start line and no wind. I started the race wearing 3 layers of merino, an extra fleece top, a Thir and gloves and was quickly way too hot. The 44k and 25km races start and finish at Mt Difficulty Wines in Bannockburn. We all lined up together on the road out the front and with no real fuss or ceremony, we started and headed off onto a wide track ne ..read more

I love running in the South Island and I was looking forward to getting out on the 15km Miners Trail race at the Motatapu event. I travelled down with a bunch of LIM RC runners and decided to have a blast out on the trails with my buddy Anna. Our run started and finished in Arrowtown and we lined up at the start for an 11am start. They started us in waves to spread out the runners, as quite a lot of the run is in single trail. The first section of the race has a constant climb on a wide piece of track. We settled into a hike and enjoyed the views the higher we got. After what seemed like a lo ..read more

After a couple of postponements it was amazing to finally get down to Wanaka for the Mt Isthmus event. What a beautiful part of NZ, how could you not have a great time running around out there. I was down to run the 44km Mountain Marathon and was looking forward to a hard but epic day out. Unfortunately my body had other ideas and after waking at 3am with a stonking headache and hugging the toilet bowl on and off race morning, I realised I was not going to be able to pull off such a big run. Looking a tad washed out, with just half a cup of tea and a banana in my tummy, I made the decision to ..read more

5 words that can greatly impact other runners when you are out on the trails. At events I am often passed by other runners, it happens a lot out on the trails when pace fluctuates up and down depending on the terrain. Or perhaps the race has different distances joining onto the same trail, mixing up abilities. When the trail is narrow, or the merging of paces is significant then it is in my opinion essential that the runner wanting to overtake verbalises their intention of going around. This can be done simply by using 5 words to give the runner ahead ample warning. 'On your right, thank you ..read more

Thinking about trail running but don’t know where to start? Here’s a few tips for getting out there and enjoying yourself on the trails. - Invest in some trail shoes. They have lugs on the bottom which will help you grip on the uneven, sometimes squishy trail surface. - Start short and pick gentle undulating trails. - Run with a buddy! It’s always fun to explore new trails together. - Forget about your pace, walk the ups, run the downs, stop to check out the views (which are always spectacular!)....you may even find a random log chair. - Tell someone where you are running and how long you thi ..read more