For many of us, warming up before a run has long fallen by the wayside; most days find us racing out the door trying to fit a 40 minute run into a 30 minute lunch break. However, incorporating an effective warm up routine before you set off - including muscle activation for just 5-10 minutes - can help improve running economy and prevent injury.
Often, when people hear the words ‘warm up’ they picture a long session of stretching. However, research on the benefits of stretching have been inconclusive at best and studies have shown that for running in particular, static stretching before a run may not actually improve your running performance or decrease your risk of injury. Increased flexibility increases the need for muscle-stabilization activity, as well as decreased storage and return of elastic energy.
To put it simply, the more flexible you are, the more energy your body uses to stabilize that range of motion, rather than putting that energy into maintaining speed. All this being said, I’m not saying that you should never stretch again - on the contrary, stretching is fantastic as a cool down and recovery tool.
So, What Is the Right Way to Warm Up?
As is undoubtedly obvious, running uses a lot of muscles, especially in our lower body. However, with current work schedules resulting in people sitting down for large amounts of the day, the big muscles in the posterior chain that we need to engage for optimal performance and decreasing risk of injury are often lazy and forget how to wake up. When these muscles forget how to fire properly our quads and hip flexors have to work extra hard to pull up our legs - a job they shouldn’t be doing alone.
The Posterior Chain: As the name suggests, it is all the muscles that make up the back side of your body, running from your head, all the way down to your feet. Composed of some of the largest and strongest muscles in the body, the posterior chain includes our calves, hamstrings, glutes, and back muscles. It’s responsible for controlling our gait, acceleration and deceleration, and keeping us upright.
Doing 5 simple exercises that activate the posterior chain before you head out for your run can help improve your running economy, prevent injury and bring your heart rate up slowly so that you are ready to rumble at the start of your run.
Perform 1-3 rounds of 8-10 reps of each exercise (on each side if necessary):
- Lunges with Front Heel Raise: Starting with your feet shoulder distance apart, step forward into a lunge position, making sure that your front knee does not extend past your toes, or point inwards. At the bottom of your lunge, lift your front heel off the ground and slowly return it to the ground, with control. From there, push through your heel to return to the starting position. Repeat on the other side. This exercise activates your calves, glutes, hamstrings, and quads all in one go.
- Glute Bridge: Lie flat on your back with your knees bent and feet firmly planted on the floor. Pressing into your heels, lift your hips off the ground, making a straight line with your body from your shoulders to your knees. Squeeze your glutes at the top for a count of 3, before lowering your hips with control back to the ground. Once you get stronger, try adding resistance with a band or weights.
- Hip Hinge: Start with your feet shoulder width apart and a slight bend in your knees. Engaging your core muscles, shift the weight onto your heels and begin to hinge at the hips, pushing your hips and butt back. Make sure your spine remains in a straight line with a neutral gaze forward, and ensure you are hinging at your hips rather than your lower back. Keeping a slight bend in your knees, hinge until you feel a stretch in your hamstrings - this will be somewhere between vertical and parallel to the floor - before engaging your glutes and hamstrings to bring your torso back to the upright position. Ensuring that your core is engaged throughout the entire movement is essential.
- Lateral Lunge with Knee Drive: Starting with your feet shoulder width apart and toes pointing forward, step out to one side as far as you can. Shift your weight onto that heel, drop your hips and bend the knee, keeping your other leg straight and foot flat on the floor. Push into the heel of the bent knee and return to the starting position, bringing that same knee up to 90 degrees in front of you. This exercise should activate your inner and outer thigh muscles, core, glutes, and hamstrings.
- Single Leg Calf Raises: Standing on one leg with the other brought up to 90 degrees in front of you, push up quickly onto the ball of the standing foot, engaging your calf muscle. Hold at the top for a single count, before lowering your heel back onto the floor slowly for a count of 3, working on the eccentric strengthening of the muscle. Complete all the reps on one leg before switching to the other leg. If you find yourself losing your balance, you may need something to hold on to or a wall to support yourself.
These exercises are not prescriptive and are part of a large number of exercises that can activate your posterior chain so feel free to mix it up! This warm up only takes about 10 minutes, but the right routine will give your muscles a chance to prepare for the work ahead, making it easier to get into the rhythm you want to sustain during your run, and have you feeling good and ready to hit the road again.
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Yoga for Runners
Yoga is the perfect solution for a runner's recovery, both physically and mentally. A simple but regular yoga routine will release tight muscles, increase range of motion, improve flexibility and make you an injury-free running machine!
Yoga is the perfect solution for a runner's recovery, both physically and mentally. A simple but regular yoga routine will release tight muscles, increase range of motion, improve flexibility and make you an injury-free running machine!
The best part? It won’t take long and it has beneficial long term effects - you might even find the mental gains of yoga start to overtake the physical ones! (But we’ll take both thanks).
Fitting yoga into your running routine
At the end of the day, the best yoga for runners is the yoga routine you commit to.
Most runners are already in the groove with their training schedule, but the idea of stretching - let alone stretching those hammies - sends chills down the spine. We hear you, but you could be missing out on some worthwhile benefits for your recovery and mental stamina.
Yoga for runners is beneficial for both body and mind. Whether it’s a pre run or post run yoga routine, this physical practise focuses on lengthening and strengthening the muscles, as well as improving stability, balance and coordination.
Plus, a steady rhythm of breath is key for a successful run - and this is the same for yoga. Relaxed breathing even when moments are challenging is a super power, this is what builds resilience and mental stamina.
So, where to begin? The golden rule is to keep it simple.
8 yoga poses for runners
Feast your eyes on eight yoga poses that will stretch your body, calm your mind and have you feeling rested and recuperated.
- Downward Dog
A downward dog a day keeps the injuries away!
This grounding yoga pose is a great inversion for lengthening the back of the legs and spine. You can do these pre-run and post-run. Try walking your heels one by one into the floor for an extra calf stretch!
Stretches and strengthens:
Calves, hamstrings, abdominal muscles, upper body; back and shoulders.
How to:
- Start kneeling with hands underneath shoulders and knees in line with hips. Lift hips to the sky.
- Keep everything active. Draw the navel to your spine and the rib cage in (abdominal lock). Aim for straight legs (we know this can be tough in the beginning, so a bend in the knees is fine and soon you’ll develop greater hamstring flexibility).
- The intention is to send your heels to the ground. The more you practise the better you’ll get.
Tip: The abdominal lock (known as uddiyana bandha in yoga terms) strengthens the core and this makes this pose more effective.
- Runners Lunge
Give a warm welcome to your hip flexors! They’ll be so grateful to find you performing a runners lunge.
Remember, your hip flexors want to be lengthened as well as strengthened! Over-stretching is not the answer, but it is a good idea post run.
Stretches and strengthens:
Hip flexors, hamstrings, quad, it bands (lateral thigh). Improves knee and ankle mobility.
How to:
- From a quadruped position place the right foot in between the hands. Keep hands in line with shoulders.
- Lift the left knee off of the ground and straighten the leg. Pay extra attention to keeping the leg straight and find tension in the left glute to support the lumbar spine.
- Keep an upright spine with the chest proudly forwards and shoulders away from the ears.
- Imagine breathing into the hip flexors and keep the crown of the head lifted towards the sky.
Tip: You can do this dynamically as part of a pre run yoga routine or after a run by holding the pose for longer with slow breathes.
- Revolved Low Lunge with quad stretch
Let’s bring the quads to the party. The quadriceps are a group of muscles located on the anterior of the leg and they can get super tight with lots of running and exercise.
Stretches and strengthens:
Hip flexors, hamstrings, quads, shoulders, spine.
How to:
- As above, but with a twist! Keep the left hand on the floor and in line with the left shoulder. Drop the left knee to the ground.
- Rotate the spine to the right and reach your right hand to the sky.
- Bend the left knee and reach for the left ankle. Pull the left foot toward the body. Be sure to keep the glutes engaged and breathe to move deeper into the pose. If you can’t reach your ankle yet, try using a strap or lean your foot against a wall for support.
Tip: As you twist, encourage a deeper flow of breath into the body to generate fresh blood and oxygen to the spine.
- Saddle pose (Double or Single leg)
In case the revolved lunge didn’t quite hit the spot, we can bet this stretch will. Saddle isn’t for the faint hearted, but worth every whimper.
Usually found in yin yoga sequences which include more passive holds. Yin yoga for runners is another excellent option for relieving tight muscles and encourages stillness.
Note: Take extra care if you’ve had any prior injury to the knees. Be sure to use props to elevate if necessary.
Stretches and strengthens:
Quads, hip flexors, psoas, anterior core, ankle and knee mobility, shins, increases flexibility in the lower back.
How to:
- Start kneeling with glutes to heels in a Hero pose. (If not possible, place a small towel underneath the knees to create more space, or sit on something to elevate the hips).
- Untuck and extend the right leg straight along the floor. Press hands into the floor and lift hips up to find a posterior pelvic tilt. Slowly make your way down onto the forearms or possibly onto your back into a Reclined Hero pose.
- For something deeper, try both legs bent and then reach arms up over head. Remember to breathe deeply and keep a posterior pelvic tilt.
- To come out, roll to the side of the straight leg or tuck the chin and use forearms to push up gently.
Tip: Take it slow as you move into this deep back extension, be sure to keep the navel active; pull in and up to the spine (remember the abdominal lock) and maintain a posterior pelvic tilt.
- Reclined Pigeon
Lay back, relax and get all the goodness of a glute stretch in a supine position. You can use this as a warm up or cool down pose.
Stretches: glutes, hips, hamstrings, piriformis.
How to:
- Lie on your back with knees parallel and feet hip distance apart. Cross right ankle over left thigh.
- Reach through the gap in the legs and hold the hamstring of the left thigh. Use your right elbow to push the right knee away and then slowly draw the legs closer towards the chest using the breath. Keep the head on the mat.
Tip: Holding this supine pose for a longer period of time can help with hip-opening and decompresses the lower spine which can help relieve any nasty back pain symptoms or dull aches and pains in the lower spine.
- Reclined big toe pose
Your hammies might be upset with you at first, but with practise this one will become your best friend.
This is one of the best yoga poses for runners as it allows fresh blood to travel down towards the hips and improves flexibility of the hips and lower back.
Stretches and strengthens:
Hamstrings, quads, calves, abdominal wall. Improves blood flow to legs and hips.
How to:
- Lie in a supine position with both legs extended along the floor. Keep your head on the floor the whole time. Lift the right leg up to the ceiling. Use a strap to go around the flexed right foot (or if possible, hold the big toe).
- Straighten the leg as much as possible. A slight bend of the knee is okay as you work on the hamstring flexibility. Go steady. Take deep breaths and with every exhale gently pull the leg closer towards you. Keep this active.
Tip: This pose is done best with the abdominal lock. Pull the tummy in to tighten the abdominal muscles to strengthen them and also keep them firm! Win win.
- Supine spinal twist pose
This grounding pose calms the body and mind. Perfect post run. The abdominal twist also stimulates digestion by massaging the organs.
Relax your lower back and encourage spinal health with this reclined twist.
Stretches and strengthens:
Spine, lower back, glutes, pecs.
How to:
- Lie on the side with hips stacked and knees in line with hips. Arms are extended along the floor and in line with shoulders.
- Hold the knees so they stay stacked. Reach the top arm above the head and then behind to create a twist in the spine.
- Hold the arm behind to get a stretch in the chest and breathe slowly.
Tip: Hold the arm behind for three to four breathes to get a deeper stretch across the pecs.
- Child Pose
Last but not least, child pose. Almost everybody’s favourite. This position brings the heart rate back to normal and is considered a restorative pose.
Stretches and strengthens:
Lower and upper spine, lats, hips.
How to:
- Start kneeling with glutes to heels. (If not possible, place a small towel underneath the knees to create more space, or sit on something to elevate the hips).
- Place knees mat width apart and fold forward. Go as far as feels comfortable. Rest your head on the floor or a prop.
- Let your belly relax and your diaphragm expand as you breathe deeply into your lower spine.
Tip: For an extra lat stretch reach the left hand slightly over to the left and place the right hand on top. Repeat on the other side. Enjoy this one - it’s a goodie!
So, why should you include yoga in your running training routine?
- It’s great for pre run and post run because it uses both active and passive stretching.
- What sets yoga apart from simply ‘stretching’ is the emphasis on breathing and its meditative qualities.
- Many yoga routines also include balancing exercises which greatly improve coordination, core stability and neuroplasticity.
And remember:
- We love props! Use them whenever you need to, whether you’re a beginner or intermediate. They create space and support your joints.
- Though we recommend yoga as the best recovery, a pre-run yoga routine that includes dynamic stretches and balancing exercises would be beneficial too.
Here’s to you and all your future running and yoga-ing. You’ve got this!
The big half: what's a good half marathon time?
Just signed up for a half marathon? You’ve navigated your way here, so chances are you’re at least thinking about it.
Just signed up for a half marathon? You’ve navigated your way here, so chances are you’re at least thinking about it.
Maybe you’re on the hunt for some stats before committing 100%? Though we’d argue a ‘good’ marathon time is different for everyone, getting your head around average pacing and overall times can be useful when setting goals and figuring out your training plan.
So, let's start with the basics…how far is a half marathon?
A half marathon is 13.1 miles, that’s roughly 21km. Your time will depend on a number of variants, including your age, fitness level, and chosen route.
How long does it take to train for a half marathon?
Most half marathon training plans span 10-12 weeks, though it is possible to condense these down to 8 weeks if you find yourself a little short on time.
What is the average half marathon time in the UK?
In the UK, the average half marathon time is 2:02:43. Now if you’re a total beginner, this probably seems ambitious…
So, what is a good time for your first half marathon?
For first-timers, getting over the finish line anywhere between 2:20:00 and 3:00:00 is a great goal to aim for and with 10-12 weeks of training, it’s totally achievable.
What is a good time for intermediate half marathon runners?
For intermediate runners (i.e. regular runners! This doesn’t necessarily mean you’ve completed a half marathon before) sub 2 hours is a popular goal.
What is a good time for elite half marathon runners?
When it comes to elite goals, times vary between male and female times. For men, elite times generally fall between 1:10:00 and 1:30:00. For women, they sit somewhere between 1:20:00 and 1:40:00.
What is the half marathon world record for men?
The fastest-ever half marathon time was recorded in November 2021 at the Lisbon Half Marathon. Ugandan athlete Jacob Kiplimo set the new world record when he crossed the finish line at 57:31. Yikes!
What is the half marathon world record for women?
The women’s world record is held by Ethiopian athlete Letesenbet Gidey. In October 2021 she completed the Valencia Half Marathon in 1:02:52.
What is the average time it takes to run a half marathon?
We’ve covered overall times, but what about pacing?
On average in the UK, male half marathoners keep a pace of 8.96 mins per mile (that’s 5.57 mins per kilometre) while female runners keep a 10.29 mins per mile pace, (that’s 6.40 mins per kilometre).
Now you’ve got an idea of what your goal should be, the next step is planning to make sure you reach it.
3 Tips for Improving Your Half Marathon Time
- Perfect Your Pacing
The half marathon will test you physically and mentally. While focusing on your anaerobic fitness is a must, a lot of runners spend too much time trying to improve their stamina and not enough time perfecting their splits.
Pacing is a mental game - it can be tempting, particularly in race conditions, to blitz through your first mile at a pace you’re never going to be able to maintain. But doing so will only leave you gasping for breath and struggling to make it over the finish line.
The best way to ensure this doesn’t happen is to run even splits. Decide on a comfortable race pace, and stick to it from start to finish. Doing so will ensure you stay below your lactate threshold, and reduce the risk of early fatigue and heavy legs.
- Hit the Gym
If you’re trying to avoid injury, strength training is non-negotiable. 1-2 days a week in the gym will also help you run faster and more efficiently, by improving your muscular coordination, power, mobility, and stride.
- Follow a Training Plan
Consistency is key when it comes to achieving your running goals and the best way to stay consistent is by following a training plan. They provide structure and ensure your workouts are tailored towards reaching your goal.
There are hundreds of coach-approved plans available for free online.
Which half marathon should I choose?
The UK has so many amazing half-marathon events to choose from, it just depends on what you’re looking for…
For the nervous newbie
Hackney Half
Not just a race, this iconic event is a full-on festival. A guaranteed good time with a fast, flat route and on-course entertainment, this run is the perfect entry-level race.
One of the world’s biggest half marathon events, this unforgettable experience is a true gem in the racing calendar. The city shuts down to accommodate the massive crowds, meaning the route is always lined with cheering spectators, music zones and ample aid stations.
For the escape artist
If you’re looking for something a little more low-key, but still beautifully scenic, Run Tatton is the perfect choice. Set in rural Cheshire, participants are invited to run the flat, wildlife-studded course as fast or as easy as they like.
Explore the beautiful flat marsh landscape surrounding Lydd in Kent on this rural, out-and-back course. Popular for its supportive, social atmosphere, this half marathon is an excellent choice for first-timers.
For the hill lover
The Maverick Adidas Terrex Original Oxfordshire
Swap the roads for trails in the gorgeous Oxfordshire countryside. Set in the picturesque Chiltern Hills, this 21k course definitely isn’t flat, but what it lacks in ease it makes up for in views.
How should beginners train for a marathon?
In our experience, the post London Marathon ballot day leaves us either feeling totally amped to get training or seriously disappointed about missing out. If you’re in the disappointed camp, time to set your sights on something else.
In our experience, the post London Marathon ballot day leaves us either feeling totally amped to get training or seriously disappointed about missing out. If you’re in the disappointed camp, time to set your sights on something else.
For those raring to go ahead of marathon day, this post will give you the lowdown on everything you need to get through your marathon-whether it’s your first or you’re prepping for a PB.
So, how long does it take to train for a marathon?
Generally speaking it can take anywhere between 12 to 24 weeks to train for a marathon–depending on your fitness level and how regularly you already run.
There are plenty of marathon training plans out there, but to begin with it can all seem very overwhelming.
Your first step is to decide on your goals and work out whether they are attainable. Do you currently run 3 days a week? Then don’t choose a training plan that wants you to be running 6 days a week–your body will be overwhelmed with all the extra mileage and you’ll most likely get injured.
While you’ll be excited to start running further distances, try to trust the process and listen to your body. The risks of not increasing your mileage sensibly could end in a trip to the physio and your marathon plans in the balance.
To avoid this, make sure to book your marathon well in advance and set aside a good few weeks of light, easy running to begin to increase your mileage before starting your training plan.
TOP TIP: When building up your mileage you should be increasing it by 10% each week at the very most. This is so your body can acclimate to the extra strain of the added distance. If you’re a complete beginner, try to book your marathon 6 months to a year in advance to ensure you have plenty of time to prepare.
Do I need to run the marathon distance before I run a marathon?
This one’s completely up to you, but most coaches and training plans strongly advise against it. If you’re aiming for a specific time (especially if it’s not your first marathon), the most you may want to run in training is around 22-24 miles.
How to pace for a marathon
One thing you definitely should be doing is running at your marathon goal pace.
For example, if you want to run the marathon in 4 hours, you should be adding marathon pace mileage into your runs in accordance to that time.
A good way of doing this is to add pacing into your longer runs. For example you could run 1 hour at an easy pace with the last 30 minutes at your goal marathon pace. This type of run is a great way to prepare your body and acclimatise to the pace that you’ll be aiming for during the race.
Do I need to be running races in the lead up to a marathon?
It’s a great idea to get a feel for racing before you tackle a marathon race.
If you’re following a 16 week training plan, it’s worth racing once a month as you slowly increase your distance. The week of your races you should be aiming to run less distance to ensure you’re ready for the higher intensity of the race..
For example after the first 4 weeks, you could try your local park run or a 5k race. Experiencing multiple race days will help get your legs prepared for running longer distances at your goal marathon pace (or faster if you’re having a good day!) and your mind prepped for dealing with the excitement of the day.
After your 5k race you can then begin to increase your mileage further for 3 weeks and then tackle a 10k race.
You can treat these races as a rehearsal for your marathon in more ways than just aiming for a higher intensity workout. You’ll get used to running in a crowd, pick up tricks for establishing your toilet routine, work out how your body functions on long and exciting runs, and learn what pre-race fuel works well for you.
Half marathon training runs
A perfect way to test out your fueling is by doing a half marathon. A half marathon is the perfect distance and duration for testing out how to fuel well during a race, as most guidance suggests that you should be eating on any run above 12k.
What fuel do I need to use during a marathon?
During a marathon, nutrition is key. You should be practicing fuelling correctly on training runs as well as in your races leading up to the marathon.
A general rule of thumb in a marathon is to start fueling 1 hour into your race, and then every half an hour after the first hour. Remember everyone is different and it is up to you to decide how much fuel you need.
What to eat during a half marathon
Many runners use electrolyte gels. Gels contain a high concentration of carbohydrates and sugars to keep you going. There are plenty of brands out there to try, and best of all you can fit two or three in a running bum bag or a zipped pocket in your running shorts.
If you don’t like gels there are plenty of alternatives, such as sweets as well as nutritional snacks like nuts that work in the same way. Ultimately, everyone is different, so it’s essential to make sure you test out your fuel to see what works.
Ultimately, whether you’re taking on your first or fiftieth marathon, it’s an incredible achievement and a truly memorable experience. By preparing and thinking about your mileage, training plans, nutrition and race technique, you’ll help to make sure you can get the most out of your marathon experience.
Happy training!
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