Running and Racing in Cold Weather

endurance training Feb 27, 2018

Running in very cold weather can present a few challenges, but with a bit of thought you can still get out there for your training time. In the winter months we spend so much longer cooped up in central-heated spaces, so getting out for that much needed fresh air will help you to stay healthier and fitter. So here are a few tips for training in wintry weather.

We'll also consider racing in winter below... Cold conditions certainly make races a bit trickier, particularly how you avoid freezing at the start. You’ll find a few suggestions below for trying to protect yourself from the elements.

Training in the Cold

Watch our training video for some tips, or read below...

(see below for Tips for Races)
Here are our seven top tips to help you keep up the training in the winter weather...

1. Clothes: What to wear for training?

Obviously getting your clothing right is crucial, but often easier said than done. Just how wrapped up should you be? How do you judge how warm or cold...

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Nutrition During Long Runs

endurance training Feb 23, 2018

What nutrition issues should you consider for fuelling during long runs?

This two-part video has guidance on nutrition during your long runs (training for distances of half marathon up to full marathon).

The first part covers the basics, for newer runners or those stepping up to longer distances. (You can watch just Part 1 here

The second part is aimed at more experienced runners or those looking to improve performance. (For Part 2 only see

Part 1 – An overview:
- Why long runs are a great way to experiment with nutrition while running.
- What kind of nutrition? Different nutrition types, brands and testing them out. A few thoughts on caffeine.
- Ideas for carrying gels.
- How many gels should you have during a long run?

Part 2 – For improving performance, or more experienced runners:
- Why long runs without nutrition can be helpful.
- When nutrition can help – long runs with...

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How Could Better Breathing Improve Your Running?

endurance training physio Jan 17, 2018

[Published by Sarah Wightman for The Flying Runner and the Running Academy]

Could you improve your running by learning how to breathe better? Intrigued? Breathing may not have been one of the areas you’ve considered when it comes to training, but there is plenty of evidence to suggest that breathing patterns can make a significant difference to running performance.

Respiratory Physiotherapist Robin McNelis explains...

Robin McNelis is a chartered physiotherapist specialising in cardiac and respiratory physiotherapy at Wellington Hospital in London. He is a qualified athletics coach and runs his own health, fitness and wellbeing consultancy, Run Robin Run. Contact Robin by email at [email protected] or on Twitter @runrobinrun73.

Improving your breathing can improve your performance in sport, and indeed in other aspects of life. But despite increasing research evidence to show this, there is little attention paid to breathing training by athletes of all...

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Setting Yourself Up for Successful Marathon Training

marathon resources Jan 16, 2018

Training for the marathon can be intimidating. All those training sessions, the number of runs each week... Not to mention the looooong runs, which can feel pretty daunting! Maybe you are starting to ask yourself...

  • How will you fit everything in, alongside all the other commitments in your life?
  • How will you complete all the training, and get through those long runs?
  • How will you do it all without getting injured?
  • How can you be sure your plan is right for you? 

4 Tips For Good Marathon Training

You CAN do this! But it’s important to follow sound advice and train smart...

Here are a few basic rules for good training:

1. Personalise your plan 
Off-the-shelf training plans don’t allow for your own needs as a runner... they don’t include all your other life commitments, or allow for exactly the right balance of training vs recovery that will best suit you.

This training balance is different for each person - it depends on your...

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5 Steps to Improve Your 5k

[by Sarah Wightman for The Flying Runner and the Running Academy]

Aiming to run a faster 5k? Maybe you feel a bit stuck in a rut with trying to improve your time? Here are five steps you can take to try to chip away at your time and cross that finish line a little sooner...

1. Boost your strength

Stronger core abdominal, leg and arm muscles will help to support your running, making you more efficient and economical... meaning you can go faster for the same level of effort.

Results from a recent research study showed that strength and conditioning may significantly improve 5k race times for runners. After a six-week programme of doing a tailored strength workout twice a week, a group of runners of 21-minute pace improved their times by an average of 45 seconds.

Little and often is an effective approach for making sure you include strength exercises. Adding a few exercises after each run could make a huge difference to your running strength. Of course, it takes time to build...

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Running Resolutions: 8 Top Tips for Ticking off Your Targets

motivation Jan 06, 2018

[by Sarah Wightman for The Flying Runner and the Running Academy]

Happy New Year! That early January feeling – packed full of enthusiasm, ambition, good intentions, and a determination to work off the mince pies. It’s a great time to take stock, and think about what we’d like to set our hearts and minds on in 2018.

Well, it’s easy enough to set resolutions, but how do you make sure you stick to them? Here are a few suggestions for keeping to your running-related resolutions beyond the first week of January!…

1. Be accountable

Feeling accountable for sticking to a goal makes us less likely to give up on achieving it. It’s easy enough to find ways to make yourself accountable, and it doesn’t need to be complicated. For example, you could…

  • Share your goal with friends and family: make sure those around you know what you’re trying to do, and get their help and support with it.
  • Set up a group challenge or wager: a fun challenge...
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Building an Endurance Base

endurance training Nov 28, 2017

[by Sarah Wightman for The Flying Runner and the Running Academy]

If you're planning ahead for marathon or half marathon training in a few months, it’s important to think about what preparation you need to do before you start the first week of a race-specific training programme. 

Here's a look at why this preparation work matters, what is meant by an endurance base, and what you could actually do...

Building gradually: Why does it matter?

When you start training from a structured, race-specific programme, the first week of that programme should not be a step change in training. It should not be a significant departure from what you can already do. Why? Well, think of endurance training having as three key corners:

  1. Volume: Overall training volume per week.
  2. Distance: How far you can run in one session.
  3. Speed: Training which will help you increase your pace.

Crucially, if you try to increase more than one of these three corners significantly at the same...

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