The days are getting shorter, mornings are cold and evenings are rainy, so we can lack motivation to get out the door for our daily dose of exercise. Here is Olympic marathon runner and Runna coach Steph Davis' top 5 tips to keep your training going in the right direction!
1. Invest in Winter kit
Running in the rain and cold is hard at the best of times, but even less fun if you don’t have the right kit to protect you from the elements. Running kit to keep you dry and warm is imperative. A pair of gloves, some warmer socks and a few lightweight waterproof layers is really useful - you never know when you will be caught in a downpour!
2. Tell a friend / find a training buddy
You’ve just finished work, it is dark and raining. It is so tempting to head home, have a nice dinner and cosy up in front of the TV. If we arrange to meet a friend for a run or commit to going to a club session, it holds you accountable. We don’t want to let others down so by committing to a day and time, we won’t procrastinate or convince ourselves not to go. Even if your friends won't run with you, you can still tell a friend about the run you are planning to do. You’ll feel better for doing it when they ask you later how that run went…
3. Cross Train
There will be days where you just can’t face going outside for your run but you can still get in a good workout. Over the winter, you can add variety to your training by swapping some of your runs for cross training in the gym. Activities such as swimming, cycling and elliptical trainer will keep your fitness levels up and shelter you from the rain and cold.
4. Sign up for an event
An event in the diary gives you a reason to resist the temptation to snooze the alarm clock and brave the cold and dark mornings. Finding the determination to push through a tempo or interval session can be hard at the best of times, but with a race fast approaching, we have something to aim for and a purpose for pushing through the session. Here are some of our top events for 2024.
5. Find a training plan
Deciding what training to do today can be the hardest part. If we can’t think of anything, we might end up doing nothing. By signing up to a training plan which sets out each run for you, you don't have to think about how far and what sort of run to do - the work is done for you. This will keep you on track with your training so that when summer rolls around again, you are ready to set all new PBs.
p.s. grab 2 weeks free with Runna, the No. 1 rated training app, with the code LETSDOTHIS.
The UK’s #1 rated running app, providing tailored training plans to help you achieve your running goals.
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Brooks Trainer 101
With the help of Brooks, we debunk the wonderful world of jargon and help you make informed decisions about your running footwear...
When it comes to running, the right pair of shoes can make all the difference. But with so much technical jargon thrown around, choosing the perfect pair can feel overwhelming. Terms like "pronation," "drop," and "stack height" can leave even seasoned runners scratching their heads. With the help of Brooks, we debunk the wonderful world of jargon and help you make informed decisions about your running footwear. Whether you're a seasoned marathoner or you keep it casual, understanding these key concepts will help you to find the perfect fit for your needs. Let's simplify the world of running shoes and get you on the path to better, more comfortable runs.
Overpronation
In episode one we learn about overpronation. Understanding overpronation is important to finding the right shoe that supports your natural gait and prevents injury. We'll break down exactly what overpronation is and show you how Brooks designs their running shoes to accommodate this style of running. Whether you're a seasoned runner or just starting out, knowing your natural gait will help you make smarter footwear choices and enhance your running experience.
Cushioning
Next up, we dive into the world of cushioning. Discover how different cushioning technology is designed to provide the perfect balance of comfort and support, enhancing your running experience. From the soft, responsive feel to the way it protects your joints with every stride, learn how the right cushioning can make all the difference in your run.
Trail shoes
Join us as we delve into the rugged and resilient world of trail shoes. Designed to handle the toughest terrains, trail shoes provide exceptional grip, stability, and protection. Whether you're navigating rocky paths or muddy trails, learn which trail shoes you need to ensure you stay secure and comfortable.
Speed shoes
In this video, we explore the world of speed shoes. Discover how these lightweight, performance-driven shoes are engineered to help you achieve your fastest times. With cutting-edge technology and sleek designs, speed shoes offer the perfect blend of responsiveness and agility. Tune in to see how these shoes can give you that extra edge on race day.
Trainer jargon
Get ready for a fun and informative session with our trainer jargon translated video! We put Brooks expert James on the spot to break down the weird and wonderful world of running shoe jargon. This rapid-fire Q&A is packed with valuable information to help you pick the next pair of shoes to elevate your runs!
Beat the Heat: Essential Tips for Running in Warm Weather
As the warm summer weather persists, so does the challenge of running in warm temperatures. Whether you’re training for a race or just trying to stay fit, summer running requires extra preparation. Here’s a guide to help you stay cool, safe, and energized during your warm-weather runs.
As the warm summer weather persists, so does the challenge of running in warm temperatures. Whether you’re training for a race or just trying to stay fit, summer running requires extra preparation. Here’s a guide to help you stay cool, safe, and energized during your warm-weather runs.
1. Time Your Run Right
Timing is everything when it comes to running in the heat. The early morning or late evening hours are your best bet to avoid the peak heat. Not only are temperatures cooler, but the sun's rays are less intense, reducing the risk of sunburn and heat exhaustion.
2. Hydrate, Hydrate, Hydrate
Staying hydrated is crucial. Start hydrating well before your run and continue sipping water throughout the day. For runs longer than 60 minutes, consider an electrolyte drink to replenish the salts lost through sweat. A hydration belt or handheld bottle can make it easier to carry fluids with you.
Product Recommendation: The Karrimor Running Water Bottle is a designed specifically to fit comfortably in your hand. It has a pull-top sports cap for easy hydration on the move making it the perfect running companion.
3. Dress for Success
Lightweight, moisture-wicking clothing is a must for summer runs. Look for fabrics that pull sweat away from your skin and allow it to evaporate quickly. Loose-fitting clothes in light colors will reflect the sun's rays and allow your body to breathe. Don’t forget a hat or visor to shield your face and sunglasses with UV protection to protect your eyes.
Product Recommendation: The Hypercraft Sunglasses are designed for runners, offering no-slip, no-bounce performance with polarized lenses. They provide complete full-spectrum UV protection and come in a variety of stylish colors.
4. Slather on the Sunscreen
Sunscreen is non-negotiable when running in the summer. Opt for a sweat-resistant, broad-spectrum SPF 30 or higher, and apply it liberally to all exposed skin. Reapply if you're out for a long run or sweating heavily.
Product Recommendation: The Neutrogena Ultra Sheer Dry-Touch Sunscreen offers broad-spectrum protection in a lightweight, non-greasy formula that won’t clog pores. It's water-resistant for up to 80 minutes, making it ideal for sweaty summer runs.
5. Adjust Your Pace
Heat and humidity can slow you down, and that’s okay. Listen to your body and adjust your pace accordingly. It’s better to run slower and complete your workout than to push too hard and risk overheating. If necessary, incorporate walk breaks to keep your heart rate in check.
6. Fuel Right
Your body needs extra energy to cope with the heat, so don’t skimp on your pre-run fuel. A light snack rich in carbs, like a banana or a handful of pretzels, can give you the boost you need without weighing you down. After your run, replenish with a mix of protein and carbs to aid recovery.
7. Consider Cooling Gear
Cooling towels or neck wraps can provide relief on particularly hot days. These items are designed to stay cool when wet and can help lower your body temperature. Simply soak them in water before your run and drape them around your neck or shoulders.
Product Recommendation: The Mission Cooling Towel stays cool for hours when wet and can be worn around your neck or head for instant relief from the heat. It’s perfect for keeping your body temperature down during and after a run.
Running in warm temperatures can be challenging, but with the right preparation and gear, it’s possible to stay safe and enjoy your training. Listen to your body, stay hydrated, and don’t forget to reward yourself with a well-earned cool-down treat!
Get Ready for Race Day with Olympic Heptathlete, Chari Hawkins
Autumn race season is almost here, and whether you're doing something completely new or looking to shave seconds off your personal best, now is the perfect time to fine tune your training. To help you get race-day ready, we caught up with Olympic Heptathlete Chari Hawkins, who shares her top tips for maximising your training.
Autumn race season is almost here, and whether you're doing something completely new or looking to shave seconds off your personal best, now is the perfect time to fine tune your training. To help you get race-day ready, we caught up with Olympic Heptathlete Chari Hawkins, who shares her top tips for maximising your training. Plus, we’re excited to introduce the newly launched Brooks Hyperion Max 2—a shoe designed to make fast feel good.
Q: As an athlete that competes across multiple distances and disciplines, how do you train to ensure you can perform at your best?
Being a Heptathlete throws a lot at you – hurdles, high jump, shot put, 200m, long jump, javelin, and the 800m. That means my training needs to be versatile to accommodate for each one of the events. However, there is a core part of my training that stays consistent! Drills.
Doing proper warm-up drills are so good for the body, running longevity and overall performance. It doesn’t matter where you are on your running journey, they are the secret weapon in your training arsenal. Drills may seem simple, but they build muscle memory, improve form, and prime your body for efficient movement. Whether you're a seasoned competitor or a first-time runner, incorporating drills into your routine will pay off big time on race day.
Q: How much do you taper for races? What does race week look like for you?
Race week is all about fine-tuning. Yes, I taper down on training volume, focusing on peaking for the race, keeping my body loose and ready to explode. It's a balance between staying sharp and not overdoing it on the track and in the weight room. Physical therapy is also crucial so I can show up on race day ready to go.
Q: How important is it to have a rotation of shoes for training and racing?
Using a variety of shoes has helped me stay healthy and enabled me to be more consistent with my training. Different shoes offer different benefits – some prioritise cushioning, others responsiveness. It helps prevent overuse injuries and keeps my training fresh.
My current go-to is the new Hyperion Max 2. It gives me impact protection and relief on my hips, knees. Shins and feet due to the amazing cushioning and support. Having a quality shoe is so important for any runner - staying healthy is the biggest advantage that you can have.
As I do seven events being able to pick out a pair of shoes that is suitable for my specific training session, whether it is speed, endurance, jumping or weight training. The rotation of the shoes allow me to get the most out of the workout.
Q: What is your morning routine for race day?
My goal is to always keep it the same. My focus is on staying consistent with what I do each morning before practice so that the competition feels the same as how I practise. Mornings are all about setting the right tone. Early wake up, at least 3.5 hours before I compete, grab a healthy breakfast packed with protein to fuel my body, and drink plenty of water/electrolytes.
I get to the competition and warm up with my trainer for about 30 minutes before I hit the track and start getting ready for my first event, the 100M hurdles, roughly 1 hour before race time.
Q: Finally, what’s your one golden mantra you say to yourself when you’re standing on the start line waiting for the gun to go?
Here are a couple:
- It doesn't have to be perfect to be good.
- See - Feel - Trust. (see yourself do it, feel yourself do it, trust yourself to do it!)
Final thoughts
As you prepare for your autumn races, remember that preparation is key to success. With the expert advice from Chari Hawkins and the fast and protective design of the Brooks Hyperion Max 2, you have everything you need to make this race your best yet.
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Runna
Essential Cold weather kit to warm your cockles this week
OK ok, I won’t lie, I’m currently in San Francisco, as the company is on an accelerator called Y Combinator. BUT I hear from a pissed off mother and an incandescent girlfriend that I’m missing some really miserable weather back home. Sounds like everyone is battening down the hatches for a not-so-snappy cold snap.HOWEVER, I do have some quite extensive experience of training in cold weather. Not so long ago, I completed four marathons in four days in Norway; the temperatures got down to -20C! Fine, it isn’t Yukon cold — I didn’t lose a foot — unlike poor Nick Griffiths AND, I’m cautiously optimistic, even from afar, that England won’t get that cold either!Even so, here are some crucial bits of kit guaranteed to keep you warm this week!Oh and just for the record we don’t have a commercial agreement with Wiggle and this isn’t advertising — it’s just where I buy my kit!3 Golden Rules:
- Be cold when you start! You will warm up. To get this right takes a bit of practice, but think: “oh this isn’t pleasant” cold, rather than “I’m about to lose extremities to exposure” cold.
- Look after your fingers and toes
- Retain options — have things to take off and put on
Tip: Strap your running watch around the top of your gloves for easier viewing and to keep your hands a bit warmer!
- Buff
THE most key bit of kit — too hot? take it off and wrap it around your wrist. Too cold? Cover more of your face. You’ll almost certainly have one from a race but, if not, this is probably my most loved running accessary. Yes it’s a touch extravagant at £21 but you really won’t regret it.[embed]http://www.wiggle.co.uk/buff-lightweight-grey-merino-wool/[/embed]2. Base LayerAn absolute must! Don’t blow your budget on one though, and go for variety!For the weather this week, this one from Helly Hansen is the smart choice — really does the job for a lot less than the bigger brands — £23[embed]http://www.wiggle.co.uk/buff-lightweight-grey-merino-wool/[/embed]3. GlovesYou need to know your circulation for this one. Some ****ers have fantastic blood flow and a light glove will do the job. However, damn my weak veins, my fingers and toes get cold in a hot tub; I love these though and have consistently kept the feeling in the fingers. They even allow me to change my music on the go. £17[embed]http://www.wiggle.co.uk/buff-lightweight-grey-merino-wool/[/embed]
4. SocksAgain, knowing your own circulation is key! If cold footed like me, these sock from Phd are the bomb! I could even put another pair of ordinary socks over the top without any problems. Some people also love the seal skinz, though I struggled with blisters with them. Spenny at £14, but well worth it![embed]http://www.wiggle.co.uk/buff-lightweight-grey-merino-wool/[/embed]5. From left field — Arm warmersNormally the sole preserve of cyclists, I started running in my arm warmers at the end of last year and am now hooked. They keep you warm but are also small enough that if you over heat you can remove them and carry them very easily. I normally wear them for the first half of the run to make it a bit more comfortable and then take them off after 5km. I’ve been using these ones and have enjoyed them — they’re £20[embed]http://www.wiggle.co.uk/buff-lightweight-grey-merino-wool/[/embed]Now you’re all set, check out some of the events we have coming up belowVictoria Park Half Marathon, 10K & 5K — MarchWindsor & Eton 5km, 10km, 15km RunWest London Half Marathon and 10k
Smash Your Next Race in Just 12 Weeks!
Are you ready to take on the half-marathon or marathon? With 12 weeks to go until the big day, it's time to focus on your training and preparation to get you start-line ready.
Are you ready to take on the half-marathon or marathon? With 12 weeks to go until the big day, it's time to focus on your training and preparation to get you start-line ready. We've got the ultimate guide, from pacing to picking the best shoes. Let's get into it!
1) Speed Up with Tempo & Interval Runs
Train faster to race faster! Mix in Tempo runs for sustained speed and iInterval runs for short bursts. Your future self will thank you when you’re breezing past the finish line.
2) Go the Distance with Long Runs
Simulate race day with long runs that cover 75%-80% of your race distance. You'll build endurance and gain speed.
3) Don't Ignore Easy Runs
Easy does it! Run slow to run fast. These runs build endurance and keep you fresh for high-speed sessions.
4) Mix It Up with Cross-Training
Dive into cycling, swimming, or rowing to keep things interesting and injury-free.
5) Mind Your Mileage
Start low and grow! Stick to the 10% rule for increasing weekly mileage to keep those legs in top shape.
6) Rest & Recover
Your body’s a temple –—treat it like one. Prioritize sleep and consider adding mobility exercises or massages to your routine.
7) Nutrition Matters
Fuel up right. Protein for recovery, carbs for energy, and maybe a caffeine kick for that extra oomph!
8) Choose the Right Shoes
Your feet will carry you to the finish line. Make sure they’re happy in the right running shoes.
More tips on how to pick your perfect shoe HERE
9) Stay Accountable
Stick to a routine, track your progress, and consider making your training social. A deadline (like an actual race) can work wonders to motivate you through training!
10) Get a Training Plan
Want it all laid out for you? There are plenty of plans out there online, or you can try a tailored plan from a running app like Runna or even get a personal coach.
Good luck!
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