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- Make it stand out Let's Go For It! https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/9e3f21dd-2e38-493d-bd9c-b3aad6575faa/IMG_3050.jpeg Blog - Vegas Baby! - Make it stand out Running with friends https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/385b84c6-d075-454d-90c5-36698b08d496/Image+25-09-2024+at+12.53.jpeg Blog - Vegas Baby! - Make it stand out Me when my Dad tells me I should take a training break..... https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/cadab6ba-0fce-4426-b6d8-4693871d7ee6/c9d20577-f672-4fde-83a2-990a71588980.jpeg Blog - Vegas Baby! - Make it stand out Photographic evidence of me not in a running vest. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/2384aa78-d330-42ab-bed2-24bc2b112b66/dedf9353-a79d-425c-bf51-7055f4b884d2.jpeg Blog - Vegas Baby! - Make it stand out My last cliche... https://www.runverity.com/blog/why-do-people-hate-runners monthly 0.5 2025-09-19 https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/a09cefa7-d138-469d-a3cc-c256bae03033/Image+25-09-2024+at+12.34.jpeg Blog - Why Do People Hate Runners? - Make it stand out Jogging!!!! 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https://www.runverity.com/blog/extended-race-times monthly 0.5 2025-08-27 https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/0f650861-1bff-4763-ae0d-0d6c9bf0fe61/Screenshot+2024-05-16+at+11.25.03.png Blog - Extending Race Times - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.runverity.com/blog/failure monthly 0.5 2025-03-18 https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1708673565802-UFNK8K3WB1DR93R4FGA7/image-asset.jpeg Blog - Failure - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/6a01e948-7900-4bca-9544-d7bbf1022d26/My+Vintage+International+D+Series+School+Bus+Lapel+Pin.jpeg Blog - Failure - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1708673818782-945JBSP0IQR3L18NV7HJ/image-asset.jpeg Blog - Failure - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1708673933893-Y9DANKR7Y592YTJAV37F/image-asset.jpeg Blog - Failure - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.runverity.com/blog/when-running-turned-into-a-frenemy monthly 0.5 2025-09-19 https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1698937641138-RD9D5Y11R573ZE2WZUVG/image-asset.jpeg Blog - When running turned into a “frenemy” - Running has been my best friend Running has been my best friend, my most loyal companion; it has been there through thick and thin, when times were tough and when I felt I had nowhere to turn. I thought we had an unbreakable bond but recently that bond started to unravel, slowly at first, I didn’t really notice the threads of our friendship separating as there wasn’t a huge bursting break. The burn was slow as the hostility between us grew until it no longer could be ignored. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1698937839645-P6CJJK3NEYX0SCC9OUUY/image-asset.jpeg Blog - When running turned into a “frenemy” - Our friendship started to unravel Of course, the signs were there, the feelings of dread rather than excitement at the thought of heading out for a run. The magic began to fade as every run felt like a chore; I competed with tiredness, with niggles, feeling deflated, frustrated, and flawed. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1698937984375-95511HPHIRIP7144V7K5/image-asset.jpeg Blog - When running turned into a “frenemy” - The “frenemy” Every run felt like a battle, perpetually in combat against a “frenemy” who whispered behind my back, who no longer celebrated my achievements, instead putting their needs before mine, “resting is self-indulgent, races had to be run!”. Often, their cruel criticism was masked as helpful feedback, their mumblings grew louder, more raucous, garishly talking only about themselves, basking in egotistical hollows of falsified achievements on social platforms. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1698938099071-ADPYZ5TZ5Z9DM4JCG9KV/image-asset.jpeg Blog - When running turned into a “frenemy” - We used to be inseparable I ignored my feelings, my gut was telling me it wasn’t quite right, that there had been a shift, that I needed to cut them out of my life. Running, my buddy, was no longer someone I recognised. I cried, we used to be inseparable, we were proud together, we celebrated our success and achievements, they helped dissolve my worries with every mediative step, and we faced challenges head on with grit and determination. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1698938264547-Q0E6MXLVTL9R9SZKITLW/image-asset.jpeg Blog - When running turned into a “frenemy” - Toxic? Pressure? Perhaps our relationship became toxic with the pressure I piled upon myself; the constant need to meet milestones, achieve personal bests, and compare my progress with others. I’d lost the simple joy of running for the sake of running, and what for? the pursuit of superficial goals? https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/9e16483b-afbd-4c33-86a2-75e382d23808/IMG_1728.jpeg Blog - When running turned into a “frenemy” - Friendship Rekindled Like any relationship, we had to confront our issues head on; more tears, some candour and a fair amount of soul searching but, our friendship fully rekindled at the Yorkshire Marathon, not quite were it all started, but where our foundations were first cemented. And it was with each step of this run that I rediscovered the love and pure joy of running. Maybe it was the familiar landscape or the comforting chocolate aroma of my hometown, the Chocolate City, that gave our friendship a new strength, but it wasn’t long before I realised, I’d left the deadweight of expectations on the start line. In the end, my friend and I just needed some time, and some patience to remind us of why we became friends in the first place. https://www.runverity.com/blog/setting-goals monthly 0.5 2025-03-18 https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/0017d7d8-53f7-4030-97c7-f3d83e288b16/pexels-leeloo-the-first-5238645.jpg Blog - Setting Goals - Do you find it hard setting running goals? Is there anything holding you back, preventing you from setting your stall out and having something tangible, purposeful, and inspiring to aim for? We know enough to know that goals should be defined and refined, but this takes effort; you really need to think hard about how you define and refine your goals, where do you even start? You might still be convincing yourself that you’re not a real runner so why would you need real running goals to work towards, but don’t we all need a bit of motivation? https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/ae009de1-b327-4647-968f-55ff6741a7f7/Image+08-02-2024+at+07.27.jpeg Blog - Setting Goals - If you run you are a runner……. Goals such as wanting to run faster or longer are the usual standard response in the running world and often if your goal isn’t defined you could end up with far too many “flibbertigibbet” goals leading to a difficulty in finely tuning just one. This often results in you “chasing too many rabbits” and not getting what you want or really deserve. If you run, you are a runner, and if you have a goal, it should be YOUR goal, and not anyone else’s. Once you’re inspired by your goal, you’ll start paving the way to having the freedom of knowing where you want to go. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/ac003153-941c-4e1c-afe1-264fa41a7bf8/Image+08-02-2024+at+07.54.jpg Blog - Setting Goals - Where are you right now? But to get there, you need to know where you are right now, without exaggeration or modesty and with complete honesty. And this is the hard part because at times we can be paralysed by where we used to be or where our friend is or even where our nemesis is, all of which arepotential barriers to success. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/b54dc3d6-b21b-497c-8e34-34159e112f96/pexels-ann-h-11141733.jpg Blog - Setting Goals - “Why don’t I already have XYZ goal?” The first part of the goal setting process is to ask yourself “Why don’t I already have XYZ goal?” You could start by writing down what could have held you back in the past, for example sacrifices you felt you had to make that prevented your from going to a training session, kids, jobs etc, or sessions that you felt you didn’t belong in, or pleasing other people and putting them first before your needs. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1707377746086-P8PIML1UG3UWS1YLUPPN/image-asset.jpeg Blog - Setting Goals - Have a think….. It could be that you “don’t” run in the rain or the dark or the heat……. You might wake up feeling tired so you convince yourself that you need a rest day (this is a hard one because how do you know if you need to rest or it’s just an excuse?), or you change the session on the plan because it’s a session you don’t like. Think about whether In the past you have given yourself every chance to succeed including having support, rest, sleep or eating all the right food and/or hydrating enough the week before a big race. Or did you drink too much alcohol, eat rubbish, stay up late, wear the wrong trainers, socks, t-shirt, bra, pants…. knowing that all of these variables would have an impact on race day…….but you did them anyway. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/2501dbfa-e043-4bc6-9b77-5c7907cf1e2e/Image+08-02-2024+at+07.40.jpeg Blog - Setting Goals - Are you scared of doing your absolute best? Of giving it your all to only achieving mediocrity? Could you be potentially self-sabotaging your efforts to re-enforce your belief system of not being “good enough”? I know I have in the past. And these are big questions that could trigger uncomfortable feelings, however, sometimes you need to feel uncomfortable to start to know where you want to go. And it isn’t as simple as setting a goal for a time on the clock. I really believe who you become whilst achieving your goal is the goal. How does the person, the runner you aspire to be behave? What does their training look like? How do they do it and what is preventing you from becoming the runner that you could be? https://www.runverity.com/blog/what-is-mental-skills-training-for-runners monthly 0.5 2025-07-21 https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1706801955383-LW7LG64QCA9NWBIJEIWX/image-asset.jpeg Blog - What is Mental Skills Training for Runners? - I See You Without exception, this takes time and effort, and I see you, I see how hard you work…. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1706802036057-2MO9430LCCRYYZLQEE7Q/image-asset.jpeg Blog - What is Mental Skills Training for Runners? - Mental skills training and belief systems Our brain is locked away in a completely silent and dark chamber, we can’t see it, we can’t feel it, yet we know it’s there, it’s responsible for thousands of thoughts, actions, and subsequent behaviours thousands of times a day. The only way the brain can get any information about what’s going on in the outside world or within our body is through our senses, touch, vision, hearing, smell, taste, pain etc. Our brain must try and make sense out of all that information, it must construct realities which have been shaped by past experiences, past interpretations, and the context to which we experienced that moment in; we look for stuff that fits in with these thoughts which can be the backbone of our belief system. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1706802600844-4EDANB7KFXYHD18OG54S/image-asset.jpeg Blog - What is Mental Skills Training for Runners? - Do you have an ANT infestation in your head? Dr Daniel G Amen AUTOMATIC NEGATIVE THOUGHTS – ANTs are negative thoughts cause your brain to immediately release chemicals that affect every cell in your body, making you feel bad. The opposite is true, positive, happy, hopeful thoughts release chemicals that make you feel good. Just because you have a thought has nothing to do with whether it is true. Thoughts lie. They lie a lot, and it is your uninvestigated or unquestioned thoughts that steal your happiness. If you do not question or correct your erroneous thoughts, you believe them, and you act as if they are 100% true. https://www.runverity.com/blog/sleep-are-you-getting-enough monthly 0.5 2025-09-19 https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1706196464760-ZP81EX1WXUR1VF0GY5P9/image-asset.jpeg Blog - Sleep – are you getting enough? - Are you getting enough sleep? Do you wake up refreshed with your smart watch congratulating you on your night’s sleep? “Sleep like this should help you stay healthier, happier, and more focused, you’ll have more energy, less hunger and be less susceptible to stress. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/f5449ae0-50fb-46bd-944c-8cea02029fcb/Image+25-01-2024+at+15.33.jpeg Blog - Sleep – are you getting enough? - Are you getting enough sleep? Or does your smart watch confirm that your fitful night’s sleep “was shorter than ideal, was interrupted, you slept a bit less than recommended with a lot of time awake. You may not feel well rested today”. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/b8c0f12c-b94a-44bd-b1ab-993cb2c14e93/Image+25-01-2024+at+15.38.jpeg Blog - Sleep – are you getting enough? - Trust the Science? Science has linked poor slumber with several health problems, ranging from weight gain to a weakened immune system and most of the sleep research suggests we’re not getting nearly enough sleep, in fact 25% less than we were 60 years ago; even this small reduction in nightly sleep can negatively impact our mental and physical health. Our body clocks need to be re-set every day and sleep is one of the ultimate performance enhancers; if there was one running hack that you need in your life it’s getting your sleep hygiene under control. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/0e05b7eb-eb50-4f72-906e-16a635260d1d/Image+25-01-2024+at+15.41.jpeg Blog - Sleep – are you getting enough? - The Body’s Natural MOT Did you know that sleep is restorative for every single cell, blood vessel, and organ system in the body, like a nightly body MOT! Evidence suggests that we need more than 7 hours sleep each night to maintain mental and physical optimal performance; after 10 days of just 7 hours sleep it has been found that the brain is as dysfunctional as it would be after going without sleep for 24 hours! https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1706198889144-NXEA7HKW889FGP47NIF0/image-asset.jpeg Blog - Sleep – are you getting enough? - How Sleep Can Make You A Better Runner Inadequate sleep can impact the immune system and increase your risk of getting sick. If you’re consistently getting only a few hours of sleep, you’re going to feel it; before you know it, your body will force you to rest when you’re not expecting it. During that sleep, your body releases growth hormones that help repair cellular and tissue damage, invigorate muscle growth, and stimulate bone building. This makes you better prepared for running the next day. Over time, you adapt to your training better when you sleep well since your body has an adequate opportunity to recover from training. When you’re in deep sleep, your heart rate and breathing continue to change which promotes cardiovascular health. Runners who sleep seven or more hours per night are less susceptible to illness. During sleep, the body produces cytokines–hormones that help build immunity and combat infections. These cytokines build a shield around the body to reduce the risk of getting sick. Reducing the risk of illness allows you to train more consistently, which in turn can make you a faster runner. Stronger the immune system, the higher the runner’s performance may be. Even one night of severe sleep deprivation may cause individuals to fatigue sooner on hard efforts. The sooner an individual fatigues, the slower the run may be. Runners who sleep less tend to have lower glycogen stores, which means they are unable to produce as much energy in long-distance training runs or races. https://www.runverity.com/blog/self-talk-in-running-getting-to-know-the-voice-in-your-head monthly 0.5 2025-03-18 https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1705417575723-3BIYJB75PXXUUCUJZY87/image-asset.jpeg Blog - Self-Talk in Running - Getting to know the voice in your head. - Negative Self-Talk Let’s start with how impactful negative self-talk can be; studies have shown that 12 positive experiences are needed to equal one negative experience! Think about that for a moment, so every time you say something negative to yourself or perecieve an as experience as negative, you have to say 12 positives or have 12 postive experiences to counteract the negative one! https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/a079a122-302b-499e-8779-999b54f26ef4/Image+16-01-2024+at+15.03.jpeg Blog - Self-Talk in Running - Getting to know the voice in your head. - Yorkshire Brass Monkey I’ve got to know the voice in my head that tries to throw me off balance, tip me over the edge as it tries it’s hardest to shove me to the sidelines; and it reared it’s ugly head just yesterday. I’m running the Yorkshire Brass Monkey in York on Sunday, it was one of my first half marathons 18 years ago and over the years it’s become a really popular event on the northern race calander with the 17500 places selling out in less than an hour. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/c2ad66a3-c89a-4767-b14d-dbfea83de0dd/Image+16-01-2024+at+15.02.jpeg Blog - Self-Talk in Running - Getting to know the voice in your head. - The Chocolate City As I was looking up my race times from 2006 I thought I’d glance at the results from last year; an impressive course record of 1hr 2mins and a cut off time of 2hrs 45min, I heard the familar negative voice, a whisper at first, suggesting that this race was too fast for me! That I shouldn’t drive all the way up there, the weather is going to be awful……you get the idea. Luckily, and with years of practice I soon squished the voice, shut it down, poured lots of positives all over it! I’ve learnt to ignore the doubting voice, I’m not going to let it spoil my fun of being fortunate enough to not only secure a much sought after place but also be able to run in my home town once again! Twice in less than 6 months! https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/7238727c-920b-4e54-9152-f6e7193824fa/Image+16-01-2024+at+15.16.jpeg Blog - Self-Talk in Running - Getting to know the voice in your head. - But what happens if you listen to the negative self-talk and it disarms you into running paralysis? Self-talk refers to what you say to yourself, either out loud or internally. We all have an internal dialogue with ourselves which most of the time we’re not even aware of. Building on this series of Mind/Body connection blogs, we’ve established the strong links between, thoughts, emotions, and actions so it makes sense that we should understand the importance of regulating our inner voice and how it might impact our runs. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/53499e9f-ff9b-4120-b005-46eb214578d7/Image+16-01-2024+at+15.13.jpeg Blog - Self-Talk in Running - Getting to know the voice in your head. - A War in your own head At times it can feel like there is a war being raged inside our head, should you go out for a run, should you do a hard interval session, push yourself or take the easy option. And even when you are running, how far should you push yourself, or when to let go and slow down. Do you even recognise the voice in your head? Is it your best friend trying to keep you safe or the worse kind of “frenemy” who appears friendly despite the obvious dislike by the unkind things that are being said. https://www.runverity.com/blog/confidence-in-running monthly 0.5 2025-03-18 https://www.runverity.com/blog/mentaltoughness monthly 0.5 2025-03-18 https://www.runverity.com/blog/runningandmenopause monthly 0.5 2025-03-18 https://www.runverity.com/blog/a-beginners-guide-to-running-based-on-my-own-experience monthly 0.5 2025-08-24 https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1704300361224-R2UDTGZX6F00YGXFTNXQ/image-asset.jpeg Blog - A beginner’s guide to running - based on my own experience As children we run around freely, joyfully laughing, and genuinely enjoying it. When does that stop? https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1704300603052-UCMIHO9CYGB8O8T1T8K6/image-asset.jpeg Blog - A beginner’s guide to running - based on my own experience - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/036fee70-6381-4bbc-937f-1d56478b8f97/Image+03-01-2024+at+16.55.jpeg Blog - A beginner’s guide to running - based on my own experience - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1704301021516-MFX7RFHY5CRC4HTQXWK8/image-asset.jpeg Blog - A beginner’s guide to running - based on my own experience - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.runverity.com/blog/heart-rate-training monthly 0.5 2025-03-18 https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1699514862557-Q3BGSD8V54SBBN2W75HU/image-asset.jpeg Blog - Heart Rate Training - Running by Heart Rate and Running by Feel: Two Sides of the Same Coin Improving performance is an art and a science; what works for one runner may not work for another; we are all unique and finding your rhythm takes time. Training and running on “feel” and training and running using a calculated Target Heart Rate range are two training methods that fully complement one another, the Art, and the Science; the science is about managing the physiological aspect of running and the art is the human element. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1699514592178-80TUMJSSY2LUBF96991S/image-asset.jpeg Blog - Heart Rate Training - Run on the beat of your heart The human body has an in-built system to measure your exercise/running intensity – which is your heart. Your heart rate will increase in proportion to the intensity of your run. As the effort of a run starts to increase, your heart rate increases in response. Training by heart rate is a way of checking how much effort and intensity you’re putting into your training session. It also aids keeping you in check on easy days when your heart rate should be low. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/3b85840b-1f57-400a-8b3f-21f2d68e98f9/Image+09-11-2023+at+06.45.jpeg Blog - Heart Rate Training - Table 1 Heart Rate Intensities for Training Sessions https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1699514914820-MXN7AIDYFFOBTICZFI88/image-asset.jpeg Blog - Heart Rate Training - How? Maximum heart rate is the fastest that your heart will beat during maximum effort running. There are many formulas for estimating maximum heart rate, this formula is the most accurate (Robergs and Landweher 2002) 206 minus .7 times your age. As an example, using this formula, as a 54-year-old female my predicted Maximum Heart Rate is 168.2 [206 – (.7 x 54)]. The intensity ranges in Table 1 are approximate and caution should be advised as a multitude of factors can impact the reliability of your heart rate and your heart rate monitor. Because each day is different and other variables can influence your heart rate when running, it’s important to remember that sometimes your heart rate can be high even though you feel fine. Variables that can impact your heart rate include Heat and humidity, hydration, caffeine, alcohol or nicotine, altitude, energy levels, rest, stress and anxiety, medication and medical conditions, hormones, time of day terrain. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1699515107404-UC76ARPGB54NU01Z05IX/image-asset.jpeg Blog - Heart Rate Training - Running on feel Running on feel emphasises tuning into the body's signals and adjusting your pace accordingly rather than relying solely on external metrics. By understanding your internal physical markers of what your heart is doing, you can gauge your effort and develop the skill of knowing the intensity of the effort you are running in. A simple test to measure intensity is known as the “talk test”. If you can talk in full sentences, you’re probably in the Aerobic zone 2, if you can say 4/5 words at a time, you’re probably in the Lactic Threshold zone 4 and if you can only say one or two words, you’re probably in the Anaerobic zone which is 5. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1699515177511-SSRK22RBI1ATE1BX6HAQ/image-asset.jpeg Blog - Heart Rate Training - The Magic Three Training and running by heart rate and by feel share the common objective of understanding and managing our energy output; the ability to develop and gauge effort levels by heart rate, coupled with finely-tune our perception of effort through running by feel. And it’s by balancing this objective science of heart rate with the subjective intuition of body awareness, that we can unlock our full potential and achieve our goals. https://www.runverity.com/blog/square-peg-in-a-round-hole monthly 0.5 2025-03-18 https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/a1cdca34-c9a1-499f-8d8f-c81ea9f563b5/Image+20-12-2023+at+12.12.jpg Blog - Square Peg in a Round Hole - They were laughing at me! When I first started running, I felt like the proverbial square peg in a round hole, I didn’t receive the “running memo” and my toes curl with embarrassment at the memories of my naivety. The dextrose tablets wrapped up in cling film shoved down my bra, ready to be fished out when I needed a boost of energy. And talking of bras….. The Great North Run was my first half marathon, it was heaving with runners as I waited nervously on the start line asking myself the usual questions of why I was doing this. There I was in my cotton vest, shorts from the middle aisle of Aldi (before Aldi disrupted the mindset of shoppers, back then you were looked down upon if you shopped at a “discounted” supermarket) when I heard two girls giggling behind me saying something about “look at what she’s wearing” whilst pointing to my 2 bra straps! Yes, that’s right, I had 2 normal, everyday bras on, they weren’t even matching colours, 1 white, 1 black. I didn’t know that there were bras especially designed for female runners, I just thought that’s what people did. Of course, these girls thought it was hilarious and they certainly let me know it; and a sports bra was purchased the very next day! https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/5138b9f5-62f0-48bf-9bce-455eec7f7757/Image+20-12-2023+at+12.17.jpeg Blog - Square Peg in a Round Hole - And I guess it’s funny looking back on it all now, I so desperately wanted to fit into the running community but I’ve lost count of how much money I’ve spent/wasted trying to become part of it, to assimilate into what a running coach looks like, how they should be, what they should wear, what gadget/app/watch to have plus all the latest hacks! And, yes, I’ve sat in a bath of freezing cold water, shivering with just a t-shirt on because someone said it made the whole experience more pleasant- it didn’t, I’ve tried the latest gels that I’ve thrown straight back up and I’ve worn bunion correctors that I’ve ripped off within the first mile of a race. I’ve worn new running underwear that I really wished I hadn’t, and I’ve gagged on protein shakes, beetroot juice, collagen powder, turmeric capsules (with black pepper and without it). I’ve eaten protein bagels, protein breakfast cereal and tried running fasted to burn more fat to become more “efficient”. But it always comes back to one thing, other people’s experiences don’t align with my unique qualities, trying to squeeze my sharpe edged squareness into the round hole of the universal experiences of other runners didn’t improve my running performance, it was just exhausting, costly and time consuming. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/c6b53995-e626-4951-902f-20b68cdadc6b/Image+20-12-2023+at+12.24.jpeg Blog - Square Peg in a Round Hole - So what’s the difference between running advice and a running hack? Hacks are quick and efficient solutions or shortcuts to achieve a specific result, often seen as practical, clever techniques that promise to save time and effort that provide an advantage or edge over others. Advice is usually about sharing knowledge and experience so others can make informed decisions when tackling their own challenges, however, unlike hacks, advice is not centred around shortcuts or instant solutions, instead, the emphasis is on learning and self-reflection. But we live in a world that is over saturated with information, so how do you know the difference between a hack or good advice? How do you trawl through the baloney? https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1703074808632-BMXXQSXOXS46MM9BGKPL/image-asset.jpeg Blog - Square Peg in a Round Hole - Google & YouTube have emerged….. as one of the most influential and widely used search engines worldwide, it has been designed to organise and make information accessible as it’s algorithms crawl the web to provide users with relevant results based on their search. Their algorithms can't distinguish between factual and biased information, websites can be created by anyone, meaning there is a potential for misinformation or biased content to be published it is up to the user to critically evaluate the sources and verify the accuracy, authority, and objectivity of the information. But when you are desperate for an answer to support your story, you can usually find it. Be careful and cautious about where you are getting your information from. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1703075205023-SS8ZLG9VKHISONQEK4EE/image-asset.jpeg Blog - Square Peg in a Round Hole - Everyone Has Their Own Mountain to Climb Go out and have fun, just go running! We are all different from everybody else, so tune everybody else out because we all have our own Mount Everest to climb. Stop searching for the next big thing, what works for one person may not work for another. As we become more of a reactive society, with quick fixes within a couple of clicks, pause, will it make a difference to your climb? https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/b6c25f4f-3a14-41a7-b7e3-6db2b26e56b3/Image+20-12-2023+at+12.23.jpeg Blog - Square Peg in a Round Hole - Find Your Fit How much better it would make me feel That you don’t have to be ‘a runner’ to run How expensive it can be That it doesn’t have to hurt! How important proper well fitted (usually expensive) running shoes are but now know they are worth every penny!! How addictive it can be The headspace and mindfulness it would bring, that I never knew I needed; and some fab friends along the way That it can make you feel better when life gets you down How elated and happy I would feel after each run, with a little tinge of smugness. That some days running will be hard How it’s not as bad as it was in my head even though I had run before my head was talking me out of it and loving it again now! That it’s ok to start in your 50’s, you’re not too old to join in and have fun as well as get fit how much money I’d spend on running clothes? It could be so much fun running as part of a team, should have started years ago Rest days are an important part of the training plan How much I would hate NOT being able to run Comparison is the thief of joy Running rewards patience, success doesn’t happen overnight or even in a year, it’s a journey with highs and lows https://www.runverity.com/blog/why monthly 0.5 2025-03-18 https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/143b173c-66e0-4bbc-8444-1aeb52018960/Image+14-12-2023+at+12.02.jpeg Blog - Why? - Out of my Comfort Zone I remember pelting it up this very hill all those years ago, I recall being shocked at the terrain and elevation, I was usually a road runner, cross country races were my nemesis; so why was I back here under no duress but my own? No one coerced me into thinking it was a good idea, I chose to inflict the inevitable discomfort, muscles straining, burning lungs and a pounding heart. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/f7b4d1e8-fd96-4db2-adc3-200691a87139/image-asset.jpg Blog - Why? - Window of Opportunity Over the last 20 odd years, I took for granted my ability, my speed, my recovery, my nutrition. Some years, I ran on the edge of my potential, on the cusp of achieving great things because I didn’t have the time or the knowledge of adding all the other factors that piece the jigsaw together of how to become a more efficient runner. The culture and focus were on the short-term gains, not long-term goals; it felt like there was a “window” of opportunity where you were at your best, especially for female runners. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/762d26b1-28cc-41da-ad14-5d3bd61f24fd/Image+14-12-2023+at+12.39.jpg Blog - Why? - Post Menopause Running Historically post 50-year-olds runners were not “seen”, encouraged to literally get off the tread mill, give in and give up the arduous training because gains weren’t necessarily numerical. And nobody was even talking about menopause and perimenopause back then, it was whispered, embarrassing and shameful to get older, it felt like you went into menopause, and you were washed up and that was it. The female athlete specific research was so limited but were talking about it and finally there is recognition that we’re not washed up after all. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/568fb1a8-ee44-4cf0-92e6-18565a6023ba/Image+14-12-2023+at+12.47.jpeg Blog - Why? - Pryenees Skyline On a personal level, I know I’m a more efficient and stronger runner than I ever was, but these improvements have taken years, and some years I could barely make it out of the front door; 2 children, a demanding Head of Department job and a sometimes “absent” husband. My “linear” running journey looked like a skyline of the Pyrenees during a lot of those years, but the good news is, if running success takes years, then having a running hiatus should also be measured in years; the running window of opportunity isn’t fleeing anymore, there is no end date. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1702558263140-1B9QZ7YWW9HXJ5QY3ODE/image-asset.jpeg Blog - Why? - The Window is Wide Open I’m no longer on the cusp, on the edge of running, I’m trying to piece all the jigsaw pieces together, nutrition, sleep, hard hill sessions, easy session, robustness, resilience; I’m no longer dipping my toes in. Yes, life is still busy, but I’m in it for the long haul, I don’t want a quick fix, there is no quick fix, I get that now. But If I can run what I do now in 10 years’ time, I'm still competing and I'm having fun then I can’t ask for any more than that. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1702558188682-YF3BTNIZIJGP4L265LDY/image-asset.jpeg Blog - Why? - SO WHY NOT? In answering the why, it’s because I can, it’s because I’m not letting the window shut down on my, in fact, I’m smashing it right open. So, if you are feeling that it’s too late, that you will never get back to where you were, you’re wrong, you could get better than you were, but you need to start where you are right now and progress from there. You might need to take the focus off always getting faster, made a shift to being in the game for the long haul, because becoming more efficient usually, ultimately correlates to being faster. https://www.runverity.com/blog/tripping-prevention monthly 0.5 2026-01-14 https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/0b1cb911-578c-4e4b-83bf-c63d09b11f57/WhatsApp+Image+2022-03-09+at+10.58.18.jpg Blog - Tripping Prevention - Why Do Runners Trip Over? It doesn’t matter how experienced a runner you are, or how old you are, we do occasionally trip, stumble and fall over, it is part of the running journey. However, there are some reasons that you might be more susceptible to taking a tumble, so here are a few tips to help prevent you from falling. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1701866758838-T99YZNFT8PF3KDT23Q2W/image-asset.jpeg Blog - Tripping Prevention - Running Rhythm Running rhythm is like finding your perfect flow, it’s having unconscious control of your running movements, your posture, your arm drive, your stride, your foot fall. When you first learn to run, all these factors are at the forefront of your mind, with practise you develop running rhythm and running efficiency. However, your running rhythm and efficiency can be impacted when you’re tired, stressed, cold/hot or nervous; the subsequent knock-on effect is that your running rhythm and cadence can be impaired. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/6b65bcca-3473-46dc-a648-137f9724ee24/IMG_1947.jpg Blog - Tripping Prevention - Increase your running cadence Running cadence is the rhythm of your feet or your steps per minute; there’s no one size fits all figure of how many steps per minute you should aim for, but most runners will benefit from increasing their cadence. Some fitness trackers will measure it for you, but a DIY method to find your existing step count is to time yourself funning for one minute on a flat, even surface while counting the number of ties one-foot lands. Multiply the figure by two to get your steps per minute. If your cadence is in the low 160s or slower when you’re running comfortably, you may want to consider stepping it up. Efficient runners tend to have a relatively high cadence, meaning they pick up their feet quickly, which prevents overstriding and enables them to harness freer energy, think bounce, and practise picking your feet up when you run. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/6e30dd33-04db-4f07-853d-f887ba2d5a5a/Image+06-12-2023+at+12.49.jpg Blog - Tripping Prevention - Factors that can impact your running rhythm Feeling stressed can add tension to your running posture, literally as though you have the weight of the world on our shoulders. Add to the pot pre-determined nerves about your run due to dark weather conditions like ice or fallen leaves, or a past tumble, and all this tension can lead to a stiff and awkward running posture. Resulting in distraction, a lack of concentration and ultimately a self-fulfilling prophecy of tripping, literally over your own feet. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1701867226736-82S56TK11TZ3NHZUT3QC/image-asset.jpeg Blog - Tripping Prevention - Fatigue and Recovery If you are not recovering enough from you training sessions, especially if you have increased your weekly mileage, and/or you are struggling to get a good night’s sleep, this can lead to a fall. Being tired can cause you to “drag” your feet or reduce your ability to react quickly enough to changes in the terrain or other people’s feet. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/eacbd52a-8af1-458f-a71e-890deaea2ac4/Image+06-12-2023+at+13.04.jpeg Blog - Tripping Prevention - Uneven Pavements: Uneven pavements can obviously be a trip hazard, especially in the dark, it only takes a momentary lapse of concentration to catch you off guard and send you tumbling. Keep focused and be aware of your surroundings, especially if the pavements are covered in leaves, this can lead to hidden dangers. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/eb074fbd-1838-4482-97ea-2c2406bbdffd/Image+06-12-2023+at+13.06.jpg Blog - Tripping Prevention - Footwear Inappropriate or worn-out footwear that does not provide proper stability can be the cause of taking a tumble. If you don’t have enough bounce https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/f82df1ee-2492-4260-b977-f9b56ce49740/Image+06-12-2023+at+13.39.jpeg Blog - Tripping Prevention - Runner’s War Wounds Tripping is all part of the running journey, but it doesn't have to define who you are as a runner. Yes, it can knock your confidence but we can bounce back. If no broken bones, shake off the mishap, and use it as a good story to share when comparing runner’s war wounds. https://www.runverity.com/blog/stress-amp-running monthly 0.5 2025-03-18 https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1699369354086-K8H1HTLJAEZ4DG0577CG/image-asset.jpeg Blog - Stress &amp; Running - Running is a stress release It is widely accepted that running is an effective and immediate stress-reducing activity, you often hear me say that running cures everything. It can give us clarity of thought, induces the release of feel-good hormones, it can increase energy levels, change your body shape, make you stronger, the list goes on. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1699376167873-DEY8OI02OSED9J9M7BHP/image-asset.jpeg Blog - Stress &amp; Running - Then running becomes another stress! BUT what happens when running becomes just another stressor, when suddenly you can’t get out of the front door because life is too busy, you are exhausted and running becomes just another thing to do on a long list of jobs! And of top of that you feel that you are just stuck in the mud, you can’t seem to make any progress to get faster or improve at all. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/bfae0910-9d5d-40c9-bc4d-d5ec6bf25f30/Image+26-11-2023+at+17.22.jpeg Blog - Stress &amp; Running - Where’s Your Support Team? It’s important to remember that your training and your running doesn’t exist in a vacuum, we are not professional athletes that get paid to run, with a support team around us ensuring we have enough rest, nutrition, physio, psychological support! We all have other life stressors and commitments that impact on our ability to train, recover, and perform. Accepting and understanding that you just might not have the training tolerance to do the kind of training that you want to do is such an essential skill to develop which will eventually lead to success as opposed to burnout. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/ee029f4f-516d-4db8-8500-cf69a1c1bf1d/image-asset.jpg Blog - Stress &amp; Running - Good Stress Stress can be a good thing and the body can take stress, the body and mind are quite resilient, and, in some cases, stress can help improve your running performance, the increase in heart rate at the start of a run can help you feel alive and excited, this adrenalin can help you have a great run if harnessed the right way. A few nerves when you turn up at a new training session or race will help you run up that hill or enable you to run a little bit faster on another lap. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1701019689198-TJGH3IU70LP3RV1GAXSZ/image-asset.jpeg Blog - Stress &amp; Running - Bad Stress However, don’t underestimate how stress from other areas of your life can prevent the body from performing and recovering. Stress is stress, the body doesn’t know the difference between physical stress, emotional stress, psychological stress; basically your body doesn’t recognise the difference between a hard training session or whether you’ve got enough money to pay the bills; the body’s stress response and raised cortisol levels can often make you feel as though a tiger is permanently chasing you, whilst this might be ok short term, the prognosis for this type of stress is never good. Worry, anxiety, pressure at work, in fact all forms of stress can cause fatigue, illness, sleep problems and irritability. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/0d650a6a-2c63-499d-bfe2-9ed0c4e0ca42/image-asset.jpg Blog - Stress &amp; Running - Could you be over-motivated? No one would question that you need to be motivated to accomplish your goals, but would you recognise that it’s also possible to be so consumed to succeed that this hyper-motivation can itself get in the way of any success. If we link this over-motivation to stress then the more pressure you put on yourself to achieve something, the more stress you’re likely to experience. And as the body isn’t aware of what kind of stress you are experience, this added nervousness or worry, could be distracting you from your training, if a training session doesn’t go as planned or if you’re experiencing a niggle, these could be blown out of proportion which could lead to distorted thinking, overthinking, more stress and more anxiety leading to making poorly thought out decisions, and ultimately jeopardising this training cycle and/or your race. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/6ad8bde8-f1e1-4891-989c-dbe95cbf86f3/Image+26-11-2023+at+17.33.jpg Blog - Stress &amp; Running - Take a Breath Take a step back and think about whether you have the resources, at this point in time, to reach your goals. If you are not ready for this right now, this up coming race could be more detrimental to your running journey because failing will set you back even further. https://www.runverity.com/blog/i-ran-naked-at-the-weekend monthly 0.5 2025-08-26 https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/2ff0dca9-9d41-4428-996d-8060428f1974/IMG_1881.jpg Blog - Running Naked - I Ran Naked at the Weekend! No, I haven’t joined a “small but enthusiastic group that take a more unconventional approach to running” - no one needs to see that. Running naked is a term often used to describe running without your watch! I hadn’t intended to, I just misplaced my watch on the morning of my run and thought to myself, instead of wasting time looking for it, why don’t I leave it at home. I haven’t run without a smart watch for several years, I’m a big advocator of not looking at your watch when racing and running on feel but personally, I’ve never been able to leave my house without it since I discovered what a useful device a smart watch can be. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1700746389980-GQMMGO1ZVAUN59UEHOKK/image-asset.jpeg Blog - Running Naked - Ping, Ping, Ping It felt strange at first, even before the race started, all around me on the start line I could hear the familiar alerts of GPS being enabled, it felt alien not to be part of this ritual, even more so as I ran over the timing mat, it’s usually head down, top right button pressed and we’re off! And I was off, amid the hordes of runners whizzing past me, heavy breathing, darting, and dodging finding their path and their pace. I became attuned to my surroundings, the mediative footfall of others, privy to innocuous conversations; here’s how one played out behind me, 2 “friends” running together within the first mile. Runner 1 - “Oh I hate it when my watch tells me I’m running shit!” Runner 2 - “Please don’t feel you have to run with me, you go on”. Runner 1 - “Ok, I will, see you later” - https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1700746523158-65A837VYOPA6T537DBID/image-asset.jpeg Blog - Running Naked - 40 MPH Winds I pushed on, we hit the winds, a reportedly 40mph side wind that literally took your breath away and at times the feet from underneath you, and I just ran having absolutely no idea what pace or what heart rate zone I was in, it was so liberating. There was no sneaky peak at my watch, just to check where I was, no negative external markers to latch onto that could take me mentally downhill, comparing a snapshot pace on a watch to a past run which so often creates an influencing fear, a negative mental “reel” of all the worst runs/mistakes I’ve ever had, I just ran the mile I was in. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1700746616326-3EHMBJK3K9CKZWF5XG97/image-asset.jpeg Blog - Running Naked - Finding Flow And this freedom reminded me so much of when I first used to race and how much I loved it; pushing myself, my first 10km, first half marathon and even first marathon, all these experiences were a blank canvas of expectations. There was an abandonment of apprehension knowing I wouldn’t be able to scrutinise my splits, that whatever I did in the race was the best I could. And as each mile past my body knew the best pace to run at, I listened to my internal cues and focused on the flow of the run. And magically I realised that I wasn’t thinking about running at all, it felt natural, even though I was pushing myself, I became aware of a state of “mindlessness”. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1700755797545-XE3EJP5MK6ERLOXUVQKF/image-asset.jpeg Blog - Running Naked - How do you measure progress? This was a question I asked this week, most replies were about finishing a race feeling strong physically and mentally, not comparing yourselves to others, enjoying a race and building resilience. For others they said it’s about improving performance and achieving pb’s; for me it’s all of the above, I love seeing my finish times when I’ve enjoyed a race, it’s the icing on the cake and to be honest all of my pbs have been when I didn’t look at my watch! https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/2b3a217f-ec7e-4f9a-a670-6688f5411e3b/IMG_1900.jpg Blog - Running Naked - I Don’t Want to Break up with my Watch I do love it, I love numbers and I love analysing numbers, I’m a coach. But ask yourself what it would be like or how would it feel if your past experiences didn’t haunt you and weren’t part of your mental “reel” that was on loop in your head. Could you run free from these distractions? What is the worst that can happen? https://www.runverity.com/blog/what-type-of-runner-are-you monthly 0.5 2025-03-18 https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/0fd95ecf-30af-410d-9d3c-7124e43346f8/Image+16-11-2023+at+07.52.jpeg Blog - What type of runner are you? - Outcome goal runner? Are you an outcome goal runner, focusing all your attention on achieving a specific outcome, usually finishing a race within a certain time, or craving the kudos of external markers as a measure of success; a sub 60 min 10km, sub-2-hour half marathon or a faster time than a previous year. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1700121236933-RYB3QSLK1XTNRXMC11SW/image-asset.jpeg Blog - What type of runner are you? - Process goal runner? Or are you a process goal runner who places more emphasis on the steps, strategies and routines that are needed to achieve your gaol, focusing on the journey itself, prioritising consistent training, proper nutrition, and injury prevention? https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1700122136918-VWJRG1XR0B8V6KZEHU0P/image-asset.jpeg Blog - What type of runner are you? - Here’s a question Did you start out as a process goal runner, without realising it but now, in fact you are more driven by the outcome of a race? https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/ab65f257-aa9f-4fcf-b89d-32b86c706957/Image+16-11-2023+at+08.10.jpeg Blog - What type of runner are you? - No perfect forumula Whatever type of runner you are, and there’s no right or wrong way, yes, I’m sorry to break it to you, but there isn’t the perfect formula for the flawless race or a blueprint of a veritable runner, it’s about finding a balance between whatever goal mindset you have. Finding a dynamic interplay between the outcome and process goals can lead to becoming a more holistic, skilful, and happy runner. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1700122345247-5KFUEC6RJJIVXJP9ISOQ/image-asset.jpeg Blog - What type of runner are you? - Who are you? We all strive for improvement and visible progress is a great source of motivation, so it’s good to have some type of outcome goal but relying too heavily and hanging your identity as a person on your success in a race can lead to you discounting your progress, feel like a failure and you may struggle to stay motivated in the future. You have no control of external entities on the lead up to and the day of the race the weather, the wind, the race course; all of these, and many more parameters can influence the outcome of race. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1700122496904-MYBCW5JAHSGVLYBVEWRH/image-asset.jpeg Blog - What type of runner are you? - In the beginning Ask yourself what your original goals were when you first started running, I imagine they were process goals, each week writing your session on the calendar, completing each week’s homework, and getting into the habit of consistently running, and each week you visibly see and celebrate your progress as you became a runner. Because as a beginner the emphasis tends to be on the steps you need to take to achieve your first 5km; race time rarely comes into play when you first start out, it’s usually about just finishing. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1700122571842-GGQJVVD8UQH2YYP8QU8Z/image-asset.jpeg Blog - What type of runner are you? - Did your focus change? Did your mindset shift so that outcomes of a race became the goal, and the progress became less important? As you became a more confident and competent runner, completing races and accumulating miles, did you lose sight of the process because you became so fixated on the outcome of a race that you forget there was a process to get to the start line. And if you’ve ever avoided a parkrun, or a race, faked an injury or an illness, ask yourself why didn’t you go? Be honest, was it because your focus was on the outcome and the outcome was not where you wanted it to be? https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/218f5079-36ab-4456-9d5b-ebbce7cfd112/Gosport+Half+bib+2023.jpg Blog - What type of runner are you? - Make your process list As we are amid race week, I’m asking you to mentally list the steps that you took to get to this point, forgetting for a moment your outcome goal. Does your process list look something like this? Hard training sessions when you just didn’t feel it. Ran consistently for the last 3/4 months. Ran the GSR or another event. Increased weekly mileage safely. Ran some long miles on my own. Ran in the wind and the rain. Pushed through when the run felt uncomfortable. Carried on running when life was busy and stressful. All the above emphasise your habits, actions, and strategies that you’ve put in place to get to the start line; you could end up achieving more than you ever imagined if you savour each step in the race and run the mile that you are in. Race where you are right now and not where your ego is. https://www.runverity.com/blog/as-the-clocks-go-back monthly 0.5 2025-03-18 https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1698222400253-76BQNN2ASBG32ANBL55R/image-asset.jpeg Blog - As the clocks go back… - Should we change when we run? Are you like me in that since before you can even remember it was drummed into you that I shouldn’t be going out after dark? That the outside world in winter, after 4pm wasn’t for you, it was far too scary. I was brought up to believe that I was responsible for protecting myself, to keep myself safe and one of the many ways to do this was not to walk home alone, run alone, go to the shops alone, do anything alone in the dark, because if I did, I would be putting myself in danger. The only strategy I was taught was to take myself out of society when daylight ended at 4pm in Winter. And I was complicit, of course I was, I read the stories, I was brought up in the 70s, in Yorkshire when every headline shouted for women “To Stay Indoors” to protect themselves. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1698224164964-JZ120EMMD47XVLFVMPUC/image-asset.jpeg Blog - As the clocks go back… - We have to run in the dark And when we do I feel wonderfully free, we have the streets to ourselves and it makes me feel defiant, unruly, and downright disobedient. As the nights draw in and darkness descends our deserted streets, I have this overwhelming sense that I’m breaking the rules that have been ingrained in me since, well forever, that as a woman, I’m not “meant” to be outside in the dark, I should be tucked up safe and sound indoors, keeping myself out of danger. The more people who see us makes it feel normal as parks, tracks, villages, and streets are filled with people enjoying the darkness, enjoying the clear dark skies lit up by a bright moon and the twinkling of the stars. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/da03fd0b-3355-40f0-808e-3bca3386830e/Tuesday+night+group+Oct+2024.jpeg Blog - As the clocks go back… - Don’t let the streets stay dark and empty We need to continue to run in supportive groups, in packs with people who run together in the darkness so we can continue training through the winter months, and we look out for each other. Our timetable isn’t perfect, it’s still limiting and you might have to plan weeks in advance to squeeze your 1 hours exercise into the middle of your daughter’s/sons swimming/netball/kickboxing/dancing, when all you really want to do is go for a run at 10pm, when your kids are tucked up in bed and you can really clear your head and fill your soul with dance music. https://www.runverity.com/blog/hit-a-training-plateau monthly 0.5 2023-10-21 https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/4ba79b88-7a72-41bc-a9dc-3b61b118920e/pexels-mike-943930.jpeg Blog - Hit a Training Plateau - Make it stand out Is your body work not in alignment with your engine? https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/4ac4162b-c454-47ad-bd65-b3d1c4e3a5d4/pexels-prateek-katyal-2740956.jpeg Blog - Hit a Training Plateau - Fear of Failure Is the thought of failing stopping you from trying something new? Some people are crippled by the thought of looking stupid/failing/embarrassing themselves that they will do anything to avoid getting out of their comfort zones. https://www.runverity.com/blog/reverse-taper monthly 0.5 2025-03-18 https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1697649193907-JGXS4BVJAU9OKNQONKD3/image-asset.jpeg Blog - Reverse Taper - How was your race at the weekend? Whatever the outcome of your race, there are some key things that you should do; the first thing is to take some time off; yes, that’s right, you need to REST. I know that you’ll want to get back to running as soon as possible, potentially wanting to start training for another race as soon as you can. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/14a912c3-bcb8-4cab-be54-eafe4827610b/Image+18-10-2023+at+18.26.jpeg Blog - Reverse Taper - Reverse Taper Learning to be patient will ensure that you transition smoothly from essential post-race rest, known as a “reverse taper” to the next structured training cycle without any major dramas. The purpose of a reverse taper is to reduce the risk of injuries and illness allowing your mind and body to recover. You might not think that you’ve experienced any stress in the lead up to your race, but by taking a few days off to recharge and to feel normal again might enable you to reflect on how you’ve been feeling or behaving over the last month or so. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1697650107310-LJNUV4FLGDGUC02ZYN9S/image-asset.jpeg Blog - Reverse Taper - Let your body recover The trauma of racing can break down muscles, cause inflammation, and it can generally make you go from feeling like a finely tuned running machine to chewed up and spat out smartie. Physical healing can take a couple weeks or more for particularly hard events, so be patient and don’t hurry back to get an endorphin rush. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/c4c0009b-663a-4c0f-a59e-c62ca413d487/Image+18-10-2023+at+18.30.jpeg Blog - Reverse Taper - Let your mind recover There isn’t a specific clinical definition for post-race blues but there are plenty of anecdotal stories about runners experiencing feelings that are like other depressive episodes once they’ve reached a race goal and no longer have a structured training plan to follow. This isn’t talked about enough, mainstream coaching and social media tend to focus on the race and the immediate day after with posts of “Medal Monday”/#smashedit, without much thought to the days that follow. What about “Comedown Tuesday”or Woeful Wednesday, days where you might experience bouts of depression, anxiety, tiredness, and hunger; the ultimate low after a weekend full of surging endorphins. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1697650448804-9BZA495DP257AP1657ZE/image-asset.jpeg Blog - Reverse Taper - Endorphins Is running a big race event not dissimilar to having a wild, hedonistic partying weekend? The music, the buzz, the love, the shared stories in the queue for the toilet with strangers, come on….everyone loves you! Isn’t this just the same at the start of a big, organised event and continues as everyone shouts your name, telling you how wonderful you are! However, by Monday evening, you might be questioning your life choices as you reach new depths of irrationality by crying uncontrollably for the lonely old man in the Age Concern advert. By Tuesday you’re on your 4th plate of cheesey chips and questioning whether you’ll ever look, never mind ever eat an avocado again. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/4c116cdc-c1b1-48cc-98b1-24ac1fb8306b/Image+18-10-2023+at+18.36.jpeg Blog - Reverse Taper - Talk to others The rational part of your brain begs you to snap out of your sadness as you wildly scroll through your race photos zooming in and out, hyper focusing on the minuscule of flaws, is that really what I look like when I run? Your friends are fine, or so it would seem, back running, loving it, selfies, Strava, Instagram #smashingit! Will you ever run again, you feel like you’ve put a stone on in weight, yet continue to plough through the crap in the free goody bag! What is wrong with me? It was only last week that Garmin told me I was in peak physical condition! Talking does help, share how you feel with other more experienced runners, chances are they have experienced similar feelings, sometimes just knowing that you’re not alone helps. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1697652881205-Y4P2ERCY9OV1IVI1QSKW/image-asset.jpeg Blog - Reverse Taper - Achievement monster Whether you had a good, bad, or just plain ugly race, try not to power right through to the next thing without reflecting on all the aspects of your past training block, there are always lessons to be learnt that ultimately will make you a better runner. And put into perspective that there is no result that will ever satisfy the achievement monster lurking in most of us. And if your race went well, know that it wasn’t because you were at some magical race weight, it was because you worked your back side off, fueled smart and executed a good strategy on race day. If you race went poorly, you still raced, you turned up and you still need lots of recovery, energy to make sure you repair. https://www.runverity.com/blog/how-to-start-running monthly 0.5 2025-08-24 https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1695210094425-CH0A8JVW4OGEKKARIL85/image-asset.jpeg Blog - How to Start Running - The hardest thing about starting to run is actually getting out of the front door. We can create stories about our beliefs that prevent us from trying something new. It could be that you believe you are not a runner because…. You are too old, not sporty, weren’t sporty at school, not the right body shape, not fast enough….. There is an assumption that to be a successful older runner you had to be a successful junior runner; recent research has discredited this belief finding there isn’t a positive correlation between being a successful junior runner and a successful older runner. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1695210651406-KUMRB87PLBGVY7MRQ5T6/image-asset.jpeg Blog - How to Start Running - Anyone can run given the right tools. At what age do we stop enjoying running? As children we run around freely, joyfully laughing, and genuinely enjoying it. When does that stop? Try to remember that feeling of freedom and put your trainers on and walk out of the door, set yourself a small goal of run/walk between lamp posts, 10 mins is more than enough to start off with. Slow it down. Another myth that surrounds running is that you must be fast to be a runner. No, you don't, in fact most runs should be run at a comfortable, talking pace; this is your pace. If you can't talk, slow it down even more, as long as one foot is off the ground at any one time you are running. It's ok to walk, I am giving you permission to walk, everyone has to start somewhere, and walking is the right thing to when you first start running. Breath through your mouth, it's bigger than your nose airways so get the air in and out through the bigger airway of the mouth. Relax, most people are too busy thinking about what they are having for dinner and if anyone does shout anything, just ignore them. Hold your head up high, nobody knows if you've just finished a 20-mile run or a 10 min run/walk. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/c138de45-b3d7-4ebd-92f6-8ab03e1b3300/Karen+Bateman+running+2023.jpeg Blog - How to Start Running - We asked our RunVerity member’s this question “What did you wish you’d known before you started running?” here are just a few of their responses; How much better it would make me feel That you don’t have to be ‘a runner’ to run That it doesn’t have to hurt! How important proper well fitted (usually expensive) running shoes are but now know they are worth every penny!! How addictive it can be The headspace and mindfulness it would bring, that I never knew I needed; and some fab friends along the way That it can make you feel better when life gets you down How elated and happy I would feel after each run, with a little tinge of smugness That some days running will be hard How it’s not as bad as it was in my head even though I had run before my head was talking me out of it and loving it again now! That it’s ok to start in your 50’s, you’re not too old to join in and have fun as well as get fit It could be so much fun running as part of a team, should have started years ago Rest days are an important part of the training plan How much I would hate NOT being able to run Running rewards patience, success doesn’t happen overnight or even in a year, it’s a journey with highs and lows https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/5d00d7b9-8bd7-44ff-a7ae-dd1351a45945/Anne+Vienna+2023.jpeg Blog - How to Start Running - And we know that physical exercise is good for us physically… but did you know that aerobic exercise can strengthen your brain which can lead to improvements in cognitive skills like learning, memory, improve fine motor coordination, brain connectivity, protecting against cognitive decline, reducing depression symptoms This shift in perception of what being physically active actually looks like has contributed to more people showing up and not giving up despite getting older. Anne (pictured right) is 65 years old and has run 5 marathons in the last 5 years and she hasn’t finished yet. https://www.runverity.com/blog/happy-birthday-rv monthly 0.5 2025-03-18 https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/820fddc9-dd28-46ed-9bd7-124dee152c1e/SGR+Beginners.jpeg Blog - Happy Birthday RV - How it all started I had been on the local running club’s committee for a number of years and was instrumental in breaking down some of the barriers associated with joining an “athletic running club”. This was an exciting time to be part of a running club, what with the legacy of the 2012 Olympics and Sport England making a pledge to increase investment and regeneration of facilities to encourage inactive people to be active and get involved in sport. We really saw an opportunity to open our doors and increase our membership, as fundamentally we all loved running and we all loved our running club. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/cdeae5a9-55b3-4348-91e8-4e7d8c85933f/SGR+Contributor+Award.jpeg Blog - Happy Birthday RV - Winning SGR Contribution Award 2013 I was instrumental in organizing more accessible running groups to members and potential new members, offering “Newbie Nights”, structured running groups, and many other opportunities and there was a tangible increase in club enquiries especially about our annual beginner’s course. The problem was the beginner’s course only ran once a year. I had a thought, why don’t I, personally, as a side hustle, put on Beginner’s Running Courses throughout the year, I was teaching Psychology at the local 6th form and we’d got a departmental beginner’s running group so easily transferable. The idea was that once people learnt how to run with me, they could then make the transition to becoming a member of my local running club. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/813deedc-7cbf-4a05-9c19-7b53a854212f/First+beginners.jpeg Blog - Happy Birthday RV - The first RunVerity Beginner’s Running Course started in September 2014. Our nearest parkrun was in Southampton, the first graduation run was cancelled due to black ice, we were so disappointed, but I remember having coffee and toast in Costa instead! But what I didn’t expect was the graduates of the course wanted to stay with me, they wanted to run as a club, a group, they’d made friends, they were safe, and they were in their comfort zone; I created a timetable, and the club was formed. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/774adc1a-38d9-4cce-900e-9d8ff88752fc/RV+Team.jpg Blog - Happy Birthday RV - The RV Team Word spread and for the last 9 years, excluding COVID, we have held Beginner’s Running courses every 8 weeks, regardless of how many people turn up, from 1 person or 40 people, there has always be a course taking place. Our 2 coaches and 4 run leaders, lead 12 sessions a week in Whiteley and Fareham including Tuesday Track, Wednesday Tempo, and Thursday Intervals on top of normal group runs. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/aa5e8047-8165-4d6a-9328-b73394b194ff/IMG_1790.jpg Blog - Happy Birthday RV - 2019 Winchester District Sports Award “Changing Lives Through Physical Activity” I was nominated by Charlotte, a RV member; here’s her nomination “Verity has generated an inclusive group which has an ethos of welcoming and accepting members regardless of size, age, or ability. The sessions build member’s confidence in a safe, supportive, and caring environment, where you can run and progress at your own pace without pressure to run a certain distance or time. Verity has changed the lives of so many people in the community she has created. I personally was a runner wannabe when I started, I had tried and failed on my own.” https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/311b507a-af02-4984-8399-a4514f6ac7e4/IMG_1526.jpeg Blog - Happy Birthday RV - As we head into our 10th year…. We continue to provide a safe, non-pressurised environment where everyone learns how to succeed; accomplishments are not solely based on talent and/or hard work, but on the mental strength needed to achieve challenging goals. https://www.runverity.com/blog/you-dont-have-to-sit-in-your-own-sweat monthly 0.5 2025-03-18 https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1693921396633-NO874F3DFCG2PJ1GMVBQ/Image+05-09-2023+at+14.42.jpeg Blog - Comparison is the thief of joy https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1693921212187-9MY0ITX7GVXOE4JV33OZ/Paris+start+2008.jpeg Blog - Comparison is the thief of joy https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1693921212106-2TTK8BL1YFRKNIYUEQ3I/Paris+finish+2008.jpeg Blog - Comparison is the thief of joy https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1693921211116-LVSY7653XGTT3O5HZVCQ/Paris+2014+Kev+%26+Julie.jpeg Blog - Comparison is the thief of joy https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1693921211202-0HEB12WQAOI5RCF7KURP/Paris+2014.jpeg Blog - Comparison is the thief of joy https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1693406940921-AE1RKSWVR1CNMBLVFQ42/Coastal+Run.jpeg Blog - Comparison is the thief of joy https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1693406805499-0J4J7LXRVAVRN13EO8RK/Clarendon+Relay.jpeg Blog - Comparison is the thief of joy https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1693406816785-W24U1PFTQIL82O62B71N/SGR+Relay.jpeg Blog - Comparison is the thief of joy https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1693407052020-XDRD1WN4YPNGA4XU28J6/Southdowns+relay+2011.jpeg Blog - Comparison is the thief of joy https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1693921148014-UU4F32I5LPPWCZDT2I1A/Devon+Endurance+Life.jpeg Blog - Comparison is the thief of joy https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1693921154759-7VMX8N256RU4BX5H0NZI/Testway+relay+2007.jpeg Blog - Comparison is the thief of joy https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/b3c320ca-6c80-433f-98b8-08c26671df7b/Solent+Finish+2013.jpeg Blog - Comparison is the thief of joy - Mental Skills And sport psychology was still in its infancy; there wasn’t a great deal of info available on how to manage all this mental stuff that now appeared to go hand in hand with running. I could go from feeling immensely proud of my morning run to feeling inadequate in a nano second just by uploading my stats and comparing myself to someone else. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/f82a7934-354a-407f-929c-f3d1c7a03c70/Racing+photo.jpeg Blog - Comparison is the thief of joy - Competition This advancing technological feature added a new dimension to my running. I was able to constantly compare myself to other runners, other runners compared themselves to me but not only that, I was comparing myself to myself and previous race times and performances. Credible information on factors like stress, age, diet, sleep, heat, and how this impacted performance was sparse, and I was miserable as I judged my own race/training run/session with other people. The competitiveness of a running club culture came home with me, and the process of constantly evaluating my run, my pace, my mileage, my heart rate, my body shape, my thighs, my strength…….to other runners, I now realise, was a damaging internal narrative to have. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/0c5696ad-ff52-43cb-a669-4bfa3ffc43c9/Image+05-09-2023+at+11.13.jpeg Blog - Comparison is the thief of joy - Who are you? I created a pseudonym parkrun profile, I can still remember the freedom and the joy of just running on feel, and I believe that mentally knowing that no-one would see or look up my stats was clear with this parkrun pb. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/2dd08bf9-0649-4da5-bd2b-9b9f36369172/Image+05-09-2023+at+11.16.jpeg Blog - Comparison is the thief of joy - Double edged sword But I also understand that some people thrive in this watchful environment, gaining comfort in knowing that they are being tracked in a race. This sense of support and encouragement can add to the community and camaraderie of the sport. When running Liverpool marathon in 2021 I ripped my chip timing off my race bib at mile 20, I happily discarded this tiny device and the mental pressure is signified, into a bin on the side of the road; those final 6 miles felt amazing. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/e7ff1042-a422-4866-9414-00e04985979d/Image+05-09-2023+at+11.21.jpeg Blog - Comparison is the thief of joy - Shut out the noise Remember it is impossible to compare yourself to another person; you are not comparing like for like, take a breath, and know that whoever you are comparing yourself to is in a different place and on a different path. Recognise when you are most susceptible to comparison - comparison is most distressing when it closely reflects something that you value or something that you think others value. Practice self-compassion - accept that comparison is a way that our brain likes to work out how we’re doing. It is not always the truth and not always useful. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/6b8df9b7-ef65-4bdc-9cf8-0d898b2cfc0d/Image+05-09-2023+at+11.23.jpeg Blog - Comparison is the thief of joy - Running Apps/Social Media Take yourself off the running apps, we know that numbers cannot show the true picture of who you are, you cannot separate your life from running because it’s too complex, development age, past training history, co-ordination, lifestyle, immune function, muscle fibre type composition, are just a few of the many interlinking factors than underpin how you perform on any one run. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1693925257603-K0PP3LS8MLFNQ7ZQTL7F/image-asset.jpeg Blog - Comparison is the thief of joy - Consider other perspectives We only see one perspective when we look at others’ lives, we never really know the whole picture. People’s lives are just as complicated as yours, don’t oversimplify theirs because you can only see one perspective on it. Think of it like the camera on a laptop for a virtual meeting, it only shows the background you choose it to show, you don’t point the camera at the messy desk or messy floor, you don’t show people the dirty sink, pyjamas on your bottom half or the mismatched socks. Don’t let fear paralyse you - really living your life in the direction that you want to, will make comparison less relevant. You will realise that comparison doesn’t help you achieve your goals so focus on you and your goals. https://www.runverity.com/blog/training-for-a-marathon monthly 0.5 2025-03-18 https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1693249330931-PO0QV89GFWG90ND8XJ52/IMG_7258.JPG Blog - You don’t have to run a marathon…but if you do. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1693249314363-6VJBWI3TWASI2T8NQ8CZ/32900253_10157331640853776_5055607034913751040_n.jpg Blog - You don’t have to run a marathon…but if you do. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1693249682417-X4K8DKVONA660DTALGLA/Anne+Paris.jpg Blog - You don’t have to run a marathon…but if you do. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1693249314721-OXM2PLACZA44QLUU92OM/67dd783e-1254-4a74-bcbf-c3ced55da6ea.JPG Blog - You don’t have to run a marathon…but if you do. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1693249315678-6JZEXOHCYLRHHJPOWQ89/56326526_10156003385722385_1194790727003930624_n.jpg Blog - You don’t have to run a marathon…but if you do. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1693249316692-PMG92076IN6UIM38W7GG/70985406_10157698182849777_1873047766205202432_n.JPG Blog - You don’t have to run a marathon…but if you do. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1693249317843-52R324KZ90VCVQPF070U/71271169_10156927791237734_6985610701733625856_n.JPG Blog - You don’t have to run a marathon…but if you do. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1693249318764-BCZV8VQVSICBJQUENKQZ/71313658_2725474674138261_161738748856369152_n.JPG Blog - You don’t have to run a marathon…but if you do. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1693249319027-ZGNEWKYHYQQMELI16EOJ/71733311_428227511385312_1213667310133313536_n.JPG Blog - You don’t have to run a marathon…but if you do. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1693249319953-8V5DEUXJ88Q4MOTRT2YR/195177337_322825045888420_5056134704363451690_n.JPG Blog - You don’t have to run a marathon…but if you do. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1693249313119-VOD0VXB99UA3762X314Z/0a818110-477c-408d-a2d5-0ca8d219c795+2.JPG Blog - You don’t have to run a marathon…but if you do. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1693249320659-KAWSQG7ZRJA0I4WCTAY4/342899367_1471298783701172_3028545592743612145_n.jpg Blog - You don’t have to run a marathon…but if you do. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1693249321875-H021HJK1OP88BGT1TK92/342972454_254533433608363_2818215210059396679_n.jpg Blog - You don’t have to run a marathon…but if you do. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1693249322103-56UANB0XMH4T0L367STJ/343090271_563960942472110_3286024630129650466_n.jpg Blog - You don’t have to run a marathon…but if you do. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1693249324457-UFF19TM1DDQ6BRCGE7OR/347801805_632217922110786_7485812047033999387_n.jpg Blog - You don’t have to run a marathon…but if you do. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1693249323857-2SIZRQUWSWV469WH4G35/Charlie+New+York.JPG Blog - You don’t have to run a marathon…but if you do. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1693249325457-Q0HB6GHCIH3LHK69MSSS/e93d8914-6e80-48ba-89c2-29e669bd798e.JPG Blog - You don’t have to run a marathon…but if you do. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1693249325909-89N6MDKYV23C4AO1Q569/IMG_0121.JPG Blog - You don’t have to run a marathon…but if you do. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1693249329908-8K34M3NG4DV6DTM7TDYY/IMG_1013.JPG Blog - You don’t have to run a marathon…but if you do. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1693249327228-N4K9JBS7WLN4K6JU3UUC/IMG_7056.JPG Blog - You don’t have to run a marathon…but if you do. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1693249331837-8K8LYIV2M2BM991LVOWT/IMG_9040.JPG Blog - You don’t have to run a marathon…but if you do. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1693249332324-A61S0VU7PQZ264PKFG5I/Liz+S+London+Marathon+Running.JPG Blog - You don’t have to run a marathon…but if you do. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1693311875865-G3Z79625S160TVW77LXI/Anne+%26+Frank+Edinburgh+2022.jpeg Blog - You don’t have to run a marathon…but if you do. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1693249659625-A042R8VNY6GUU8ULAOL6/Paul+London.jpg Blog - You don’t have to run a marathon…but if you do. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1693249843029-FFTL8P2KU72FUZU3RFP0/56326526_10156003385722385_1194790727003930624_n.jpg Blog - You don’t have to run a marathon…but if you do. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1693249881817-B2OXW9KCG845IRFG0XHU/IMG_7293.jpg Blog - You don’t have to run a marathon…but if you do. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1693249883572-ZGNL2RHAVX31KFKBVMFE/IMG_7338.JPG Blog - You don’t have to run a marathon…but if you do. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1693250003423-LIQ0CSHRW61DZD5TK4XC/Angela+%26+Richard.jpg Blog - You don’t have to run a marathon…but if you do. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1693250041676-VIQTO0GB3GDL0HNZJV80/Martin+Liverpool.jpg Blog - You don’t have to run a marathon…but if you do. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1693250156038-AZAYDFXUOE6B657U4ZLZ/IMG_7395.JPG Blog - You don’t have to run a marathon…but if you do. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1693311875712-JQEH5MK9J2YFZYDPVDSF/Anne+%26+Frank+Vienna+2023.jpeg Blog - You don’t have to run a marathon…but if you do. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1693311891458-V08SXQTAES3100HCACC3/Olly+Manchester+Marathon+2023.jpeg Blog - You don’t have to run a marathon…but if you do. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1693313175008-XD06HSTJSXMV9K8KR0FR/60784139_10156087135567385_2366580838985891840_n.jpg Blog - You don’t have to run a marathon…but if you do. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1693313173984-EVC7YOSX2RY0FY5XW7IK/60287661_10156087135657385_4753818662484312064_n.jpg Blog - You don’t have to run a marathon…but if you do. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1693313173993-5MD7BMH9PEUCL390U4J0/60588639_10156087135767385_4827222561265811456_n.jpg Blog - You don’t have to run a marathon…but if you do. https://www.runverity.com/blog/why-you-should-follow-a-training-plan monthly 0.5 2025-08-24 https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1692801264361-2WC7KDQBF6I9ZY1X2VX2/image-asset.jpeg Blog - Why you should follow a training plan - Are you tired…. of doing the same session week in week out? Are your runs lacking purpose? Do you feel you are wandering through your running journey? Does your running lack structure, motivation, and most importantly, results? https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1692803849493-5WWT54DS4HLNXYLTMIQD/image-asset.jpeg Blog - Why you should follow a training plan - Have you thought of following a training plan? Following a training plan doesn’t need to be complicated, however, it does need some commitment, a bit of discipline, and a realistic goal expectation that aligns with your personal commitments and lifestyle. When you follow a training plan it really helps you establish a good running routine; a good routine underpins consistency and we all know that consistency, is the key to success. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1692804099809-Z3OAPVVAHHCBRTCNICBW/image-asset.jpeg Blog - Why you should follow a training plan - Training plans are designed with one central focus: to help you achieve your goals. One of the greatest advantages of having a training plan is the structure it provides; it can serve as your roadmap, outlining specific sessions at prescribed intensities, rest days, and mileage milestones to work towards. Not only that but a well written plan can eliminate any guesswork out of your training, so rather than aimlessly running from one hard session to another with the potential risk of burn out, you should start to see incremental progress in your running which all helps with motivation. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1692804478919-S2NFIJKOB0RLN06MWYYV/image-asset.jpeg Blog - Why you should follow a training plan - There are many generic training plans online, You can download anything from couch to 5km to ultramarathons but we are not machines, ok so a certain amount of human physiology can be predicted by using formulas and equations, but human performance, the psychological bit is harder to predict; how your mind and body work together on the day of a race is harder to determine when the advice you are following doesn’t know how you tick, what your strengths and weaknesses are. Having somebody to guide you and adapt a plan accordingly because they know your little quirks all helps in improving your overall performance. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1692805499655-OTURGLCN223PJTZ2R2VQ/image-asset.jpeg Blog - Why you should follow a training plan - Bespoke Training Plans Therefore, having a running coach who knows you is an important part of optimising your performance. Not only do they have an expert knowledge of the intricate relationship between different components of fitness such as endurance, strength, speed, and flexibility, they should be able to design and tailor a plan that effectively works for you and your individual goals. When I’m constructing training plans, I think about it in terms of three phases of training and I match these to the unique runner in front of me and where they are in their particular phase. Base Endurance Phase, Fitness Phase and Performance Phase https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1692805000271-OEEQY1KZCM3QR1N1NACS/image-asset.jpeg Blog - Why you should follow a training plan - Accountability As each run is completed you can either metaphorically or physically tick it off your plan. As the ticks increase and the number of weeks until the big day decreases you can build a sense of accomplishment and confidence as you approach race day. And a training plan isn't a fixed entity; it's a flexible tool that can adapt and evolve to your changing needs and circumstances. Listening to your body and talking to your coach helps you both recognise when you need to rest more or when to adapt your plan as life does sometimes get in the way. In conlusion, having a plan that is tailored to you and your goals will enable you to keep motivated, help prevent burnout and injury and best of all optimise your potential, regardless of who you are; if you run you are a runner and deserve every oppo https://www.runverity.com/blog/running-slower monthly 0.5 2025-08-24 https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1692603025318-56QK64H5BLJABA57E5NQ/image-asset.jpeg Blog - Running slower will not make you a slower runner. - Running hard I also understand the need to push oneself to the limit, to feel as though there is improvement in each run. I too love the feeling of running hard, the endorphin high, even the feeling of nausea as I push myself to the finish line. I also get that when you come to running later in life having previously thought that you weren’t sporty, that you want to cram in as many pbs as there’s only so much running time left. And coming to running later in life brings added baggage of work and family commitments which can leave many people time poor…so every run must count! https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1692603512711-F81071ZY8TCL6VU9E56L/image-asset.jpeg Blog - Running slower will not make you a slower runner. - STOP Listening to bad advice about running hard all the time! I am in no doubt that running hard is a great way to improve performance but there’s a balance to be had between hard workouts with easy effort runs to avoid overtraining and injury. Following a training plan that has been designed specifically for you will match where you are right now, your coach will know what training phase you are in and construct a training plan to support you. Joe Blogs telling you that you’re not running fast enough might not know your lifestyle, past injuries, or what training phase you are in. If you consistently run hard without giving your body adequate time to recover, you may be at risk for a variety of overuse injuries such as stress fractures, tendonitis, and muscle strains. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1692602742709-JD83N74Z0JTR9WF748KE/image-asset.jpeg Blog - Running slower will not make you a slower runner. - Smart Watches With all this in mind, I’m going to throw in the mix a tracking app, like Strava which incorporates social network features that promotes runners’ reciprocation by “gamifying” the process. Each run when uploaded encourages rewards; just think about the word kudos (meaning praise and honor) and let’s be honest who doesn’t want praise and honor every time they run! And if you feel that you’ve never been any good at anything before, suddenly you are the “local legend”; this is the stuff of medieval myths, this can boost your ego for running up and down the same path day in day out! When you break it down you can see how “addictive” this reward system can be. The pressure to smash out every run to promote how “good” a runner you are may result to only posting positive running data which could lead to an irrational perception of running and a subsequent burnout. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1692602762863-E67CEGHWJKYTC65G2F11/image-asset.jpeg Blog - Running slower will not make you a slower runner. - Putting it into Perspective I’d like to put it into perspective and take a step back from apps that have been specifically designed to keep us engaged, they only give half the story of how a run went. I’m not having a dig at these apps; I think they are a brilliant resource to record data and to help keep people motivated. But when we start to make the transition from a recreational runner to an athlete who now has a time goal in mind, the training plan is usually written based on science and a sprinkling of art. Learning to listen to your body, your coach and take outside variables like work and family into consideration is a skill that takes time, practice, and patience to achieve. It requires a significant amount of dedication and discipline to maintain a consistent training schedule and a shift in mindset looking at the bigger picture and not how many crowns, local legends and kudos’s have been received at the cost of your mental and physical health. https://www.runverity.com/blog/i-dont-run-because monthly 0.5 2025-03-18 https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1692622715452-IUC3RY7SFBUS8FU73Z2F/image-asset.jpeg Blog - I don’t run because… - What is Exercise? Or sport, physical activity, movement, workout, training, exertion, effort, games….what’s in a word? do any of these words fill you with horror? Is the thought of “having” to do “something” actually preventing you from finding an activity that might enjoy and even empower you? But how do we know the right way to exercise, who teaches us how to do it, who can give us the tools to harness the transferable skills from sport to our everyday life? What if we have the most awful memories of exercise from school that we’ve never quite been able to get past or shake off?” https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1692622949404-ZF68SF1NM0KFCMLK3C8S/image-asset.jpeg Blog - I don’t run because… - School PE Lessons These thoughts took me back to my quintessential school days in Yorkshire in the 70/80’s. My toes are curling at the cringeworthy memories of primary school PE lessons, the non-existent PE kit, just your vest and pants, bare feet if you were inside and plimsols for out in the playground. The memories don’t get much better at secondary school, cold communal showers, Aertex shirt, big knickers for girls and shorts for boys, not a designer tracksuit in sight. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/bb5c07c2-fc18-4402-a282-87764f82cf50/Image+21-08-2023+at+14.08.jpeg Blog - I don’t run because… - Sporty or Not Sporty Back then you could either “do” sport or you couldn’t, not a shade of grey in sight. Do I remember any careful, step by step guidance on how to climb the dreaded rope that hung menacingly from the ceiling? Was there any tuition on what muscles you needed to develop to improve upper body strength so you could inch up the rope each week culminating in success? Or do I have fond memories of any coaching on how to jump over the wooden box vault, did teachers start off with a small box vault to build confidence and gain trust? Nope, I have no recollection of any of this, you began with the full 127cm height version and you either got over it or you didn’t. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1692623464724-8MANWV388LGAGE5VQ1GE/image-asset.jpeg Blog - I don’t run because… - Shame & Embarrassment What I do remember is the shame, embarrassment and giving up very easily as rules and instructions were barked out by militant PE teachers (I’m convinced all PE teachers were recruited from military stock back then), the very strict discipline that made me fearful of even more exercise being dished out as punishment if I clumsily fell from my forward somersault. I must admit I feel a bit angry as I recall those days when physical activity was used as a form of punishment when you couldn’t learn or grasp something easily? Days when the diagnosis for failure was put down to a lacking your moral compass, that the reason for failure was because you weren’t trying hard enough, and the answer to success was to “try harder”. Unfortunately trying harder meant running 2 solo laps around the school playing field or doing 20 push ups in front of your classmates. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/0deccd74-1dae-47aa-95d9-2ba798c64bdb/cts-20-21-dorset_3556+%281%29.JPG Blog - I don’t run because… - Then I Found Running Those school days created in me a deep-rooted negative attitude towards sport, I looked upon it with distaste, there was no feeling of euphoria or feeling refreshed and focused, just shame and uselessness. I forged sick note after sick note, couldn’t wait to get out of my PE lessons and concentrate on my new recreational pastime of chain smoking behind the swimming pool! My hatred of sport stayed with me until my 30s, free creche places for my young children and an hour to myself forced me back into exercise. I tried everything that was on offer, I was clumsy, impulsive, uncoordinated, and mostly bored. I struggled to follow the instructions and lost count of the times I fell off an aerobics step, a spin bike or even walked out of a class. But I persevered, it was an hour to myself but then I found running, and even though the journey hasn’t been linear and at times incredibly hard, it’s the only exercise I’ve ever stuck with through thick and thin. https://www.runverity.com/blog/what-runners-need-to-know monthly 0.5 2025-03-18 https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/20d1ac13-ec68-4032-8b56-3e6f3510ea26/Image+21-08-2023+at+16.55.jpeg Blog - What Runners Need to Know about Iron - DON'T LET IRON DEFICIENCY HOLD YOU BACK!! Iron plays a vital role in fueling the performance of runners as it is an essential mineral responsible for carrying oxygen to your muscles, which is crucial for optimal running performance. Having adequate iron levels ensures that the body's hemoglobin levels are sufficient to transport oxygen efficiently; runners need lots of oxygen transported to their muscles when training and racing. However, this oxidative capacity of the muscle is reduced when a runner has an iron deficiency resulting in a shortness of breath, fatigue and decreased performance; it can feel a bit like running through treacle. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/a850cbf8-e312-4713-9b24-ce0930959142/17f50d03-d309-42a0-adb7-3ca506afcab0.JPG Blog - What Runners Need to Know about Iron - Spot the warning signs Spotting the warning signs of low iron is crucial for maintaining optimal health. Fatigue and weakness are common symptoms so it's important to be vigilant about changes in energy levels, as well as the onset of unusually pale skin, shortness of breath, and dizziness. Another warning sign to look out for is frequent infections or a weakened immune system, as iron is essential for proper immune function. Additionally, brittle nails, hair loss, and difficulty concentrating may indicate low iron levels. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/4205726c-5317-45a4-bcef-5c7b46c3821e/Screenshot+2023-08-21+at+17.03.06.png Blog - What Runners Need to Know about Iron - Why are runners more susceptible? Iron can be lost in the urine, through the menstrual cycle, blood loss in the gastrointestinal (GI) tract, sweat loss, and the breakdown of red blood cells via the impact of our foot strikes. Plus, chronic use of nonsteroidal anti-inflammatory drugs (e.g. ibuprofen, naproxen)—ones often used by athletes—and antacids can also lead to iron deficiency. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1692633560823-YG5U7C0Z9MYBXBOAIK72/image-asset.jpeg Blog - What Runners Need to Know about Iron - What can you do? If you are concerned at all go and see your GP and ask for a blood test and making sure you get your Ferritin levels as well. Ferritin is a blood cell protein that contains iron and a test helps your doctor understand how much iron your body is storing. If the test reveals that your blood ferritin level is lower than normal, it indicates your body's iron stores are low and you have iron deficiency Severe iron deficiency = Ferritin < 15 Ferritin < 30 is running low (your petrol tank red light is on!) It’s all about why and what is normal for you, feeling tired and exhausted is relative to your lifestyle, really think about what is going on in your life and if you feel like you are running uphill in sand, it’s worth getting it checked out. https://www.runverity.com/blog/wof8ryl7b0n0ivdw6rkf5xplw42rfh monthly 0.5 2025-03-18 https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1692180080189-4K7GNGTA7ZLBWQYILJBT/image-asset.jpeg Blog - Bone Health for Runners - Bone health is a crucial aspect of a runner's overall well-being There are over 200 bones in our body comprising of one fifth of our body weight. Bones protect vital organs, provide support, help us move, store minerals, and produce blood cells. Bone come in all shapes and sizes, they include long bones in our limbs that allow movements of our arms and legs and smaller blocks of bone in our spine, hands and feet for flexibility and support. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1692180443558-MTSLDDRLNRKH449YG0TD/image-asset.jpeg Blog - Bone Health for Runners - Each bone is the perfect shape, mass, and density to withstand the loads it normally experiences in day-to-day life - no more and no less This means our skeleton is as strong as it needs to be for regular activities whilst still weighing the least it can. Bone is a living tissue; it’s packed with cells and has an extensive blood and nerve supply which is vital for keeping bone tissue healthy. Bone cells can repair micro-damage that occurs from normal wear and tear to prevent fractures. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1692183908936-YJI8DAPQMFUQ011P1O28/image-asset.jpeg Blog - Bone Health for Runners - Bone stress injuries describe a number of painful conditions that can occur from prolonged repetitive loading Bone stress injuries range from inflammation of the periosteum, (a membrane that covers the outer surface of all bones) to inflammation of the bone itself to the development of actual cracks within the bone (stress fractures). This process can occur over a few days if highly intense loading is experienced, but more commonly it occurs over time. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1692181075435-E69SFVIP06AH1GBJ0IKK/image-asset.jpeg Blog - Bone Health for Runners - Running and weight bearing exercise is vitally important for bone health Bone is a Goldilocks tissue, there needs to be a balance somewhere in between the extremes of not enough running and too much! To see what happens without exercise think about what happens to bone when it is unloaded for periods of time i.e., when a limb is immobilised in a plaster cast; at these times, bone rapidly loses mass. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1692183260547-7WT6VMAA1FMFAAIH422V/image-asset.jpeg Blog - Bone Health for Runners - As a runner how can you improve your bone health & reduce injury? Following adaptive, training plans, combined with proper nutrition and cross training helps stimulate, strengthen, and maintain bone density. Adequate intake of calcium and vitamin D is also vital, as these nutrients contribute to the development and maintenance of strong bones. Too much caffeine, salt and alcohol are bad for bone health. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1692183976728-AOFKOTPH9NU93S69ID0A/image-asset.jpeg Blog - Bone Health for Runners - As a coach how can you ensure your athlete is looking after their bone health? Recommend a well-balanced diet with adequate protein for the health of all connective tissues including Calcium and Vitamin D Understand how Oestrogen is crucial in bone development especially for female athletes as bone density declines in perimenopause/post menopause. Being aware that not having a menstrual period may indicate that a female athlete’s oestrogen levels are low, if this is the case their bones may become weaker and more susceptible to stress fractures. When constructing training plans encourage high impact and resistance training sessions. https://www.runverity.com/blog/issq7wa6vsn1j68ofv9ycsi4cd936o monthly 0.5 2025-03-18 https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/223d34a0-cb39-406f-a8ec-1f87ce23cc33/ee901a78-defa-4c31-8466-c5cdad533dc6.jpeg Blog - Body image - Positive Body Image is overarching acceptance, appreciation, and respect for the body. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/685d2126-ba16-4a8f-ae3d-cd4fb7ba4f73/hannah-xu-WBfD4PImKf0-unsplash.jpg Blog - Body image - Negative body image is the distorted perception and dissatisfaction someone feels regarding their own body’s appearance. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/d3b5f718-f9a9-411d-8f54-961273454e60/caleb-woods-VZILDYoqn_U-unsplash.jpg Blog - Body image - Sadly, children as young as three can experience body image concerns which can be triggered by an event or series of events including; Comments on body shape Being weighed and having body composition measured so changes can be made (this is now seen as a form of abuse in sport) Body changes related to normal growth puberty, or the menopause. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/cb0adac0-1631-4865-b9f7-17159d6b4900/ian-schneider-TamMbr4okv4-unsplash.jpg Blog - Body image - What can we do as runners? It’s important to remember that we are all different and there’s no “one size fits all.” Language matters – practice speaking about your body from a place of respect. Watch comparisons – avoid comparing yourself to others. Understand your own body story – your body is amazing. There isn’t an ideal body weight to perform, there is just an ideal for you. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/a656e448-9eb4-472a-82cb-556c2fa1a1f6/gabin-vallet-J154nEkpzlQ-unsplash.jpg Blog - Body image - What can you do as a coach? All of the above! Do not measure body composition! This can lead to disordered eating and is seen as abuse!! Supportive, inclusive, body positive environments – language matters!! https://www.runverity.com/blog/what-is-low-energy-availabilitynbsp monthly 0.5 2025-03-18 https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/38ead730-8b6f-4c39-a51a-1142e73440b1/B98F2724-D372-48BF-B148-A601733008EA_1_201_a.jpeg Blog - What is Low Energy Availability (LEA)?&nbsp; - Low Energy Availability… is the mismatch between energy intake from our diet and the energy cost of exercise which can lead to under-fueling. It can occur when your energy intake has decreased and/or your exercise load has increased i.e., eating less but moving significantly more. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/3cb89968-9d2a-4aa9-82c0-340162977b68/Under-fueling+2023.jpeg Blog - What is Low Energy Availability (LEA)?&nbsp; - What can you do as a runner? The hard part is that these health problems may be happening below the surface and might only appear once they are well established. Recurrent injuries like stress fractures, loss of regular periods, a large or sudden loss of weight, constant tiredness or illness, poor recovery, trouble losing weight despite following a sensible plan. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/ab0613f3-dd04-4d14-93ca-ca2550dab195/pexels-julia-larson-6456293.jpg Blog - What is Low Energy Availability (LEA)?&nbsp; - What can you do as a coach? Create a safe and supportive environment so that your runner can feel confident in speaking to you without judgement. Starting a conversation without judgement or prejudice is important, be mindful that a person’s relationship with food can be complex and may be beyond your scope as a coach so signposting to a specific sports dietician should be the way forward. https://www.runverity.com/blog/injured-1 monthly 0.5 2025-03-18 https://www.runverity.com/blog/are-you-at-boiling-point monthly 0.5 2025-03-18 https://www.runverity.com/blog/the-effect-of-heat-on-your-pace monthly 0.5 2025-03-18 https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/71f28dda-cb08-41bf-a5ee-1e00a8cfb195/Screenshot+2022-06-16+at+11.18.49.png Blog - The Effect of Heat on your Pace - Make it stand out How temperature effects your pace using a 10 min mile example. (Image reproduced from Runner’s World 2011) https://www.runverity.com/blog/yes-you-can-teach-an-old-dog-new-tricks monthly 0.5 2025-03-18 https://www.runverity.com/blog/trust-the-process monthly 0.5 2025-08-24 https://www.runverity.com/blog/whats-next-46784 monthly 0.5 2025-03-18 https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/c04f2e47-44e2-4746-8926-1aa178f694d8/Screenshot+2022-06-23+at+10.10.22.png Blog - What’s Next? - Never Give Up When we challenge ourselves, set the bar a little bit higher, we become vulnerable because there is an element of stepping back to square one. Whenever a new skill is learnt, for example how to run longer at a faster pace, you need to develop this skill, so you become more capable, you need to learn not to go out too fast, how to hold your pace, how to slow down and how to keep going when the fatigue kicks in. https://www.runverity.com/blog/the-fun-of-a-relay monthly 0.5 2025-03-18 https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/3e29349a-1384-4a8a-b0cd-b10f7e48516a/7A085B43-D24A-4B35-AF80-73D9BF721B07.jpeg Blog - The Fun of a Relay - Milton Keynes Relay This photo sums up the absolute delight of what it means to run and race with your teammates! As a 4-person relay team we crossed the finish line in 4hrs 31mins and 42 secs for the MK marathon on Monday. https://www.runverity.com/blog/kwazgl4ke2rc5ofar8n226cyr6q5zr monthly 0.5 2025-03-18 https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/074b2ec8-0b37-4828-9c23-5a4808f1d914/58CB5DC7-1246-47AC-A49E-9A4655124118.png Blog - Manchester Marathon - Ollie’s Pacing for Manchester Marathon You can see the consistent pacing from the start and where he pulled it back from mile 5. https://www.runverity.com/blog/running-sometimes-its-not-about-the-destination monthly 0.5 2025-03-18 https://www.runverity.com/blog/running-economy monthly 0.5 2025-03-18 https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/5dae64f3-26bb-4f07-b8cf-44258b6b14d7/Dan+Rourke.jpeg Blog - Running Economy - Dan Rourke Endurance Training Miles and miles of running can make you a more efficient runner; there is a significant amount of research suggesting that accumulating a high volume of endurance training consistently over many years is one way to hone running economy. That makes sense, the more you run, the more efficient you get as the body finds ways to conserve energy. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1dba7d4e-273c-458f-9e87-698ceaca1b96/Track+photo+2023.jpeg Blog - Running Economy - Track/Hills/Tempo Sessions Another way to sharpen running economy is with short, fast running with track intervals and steep hill repeats. These sessions help you learn to minimise wasted motion with poor running form, recruit fast twitch fibres and feel comfortable at fast speeds. A significant amount of the pbs at the weekend were a result of interval/speed and tempo training through the winter. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/87ae266b-7085-4e0d-96cc-e4eb9892b6f4/IMG_7597.JPG Blog - Running Economy - Running in different environments Adding in strength training plus a few years of running in different environmental situations like heat, rain, snow, all enable you control variables that you can, we can’t do anything about our genetics but that’s only a small part of the overall picture. https://www.runverity.com/blog/running-is-like-baking-a-cake monthly 0.5 2025-03-18 https://www.runverity.com/blog/run-fast monthly 0.5 2025-03-18 https://www.runverity.com/blog/trail-running-1 monthly 0.5 2025-03-18 https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/746d23fd-0a29-469a-a8c5-90042037cb84/13E55073-A5CD-4DEF-A744-6C0DC0518B1F_4_5005_c.jpg Blog - Trail Running - Meon Valley Plod Results 2010 Eleven members from my old club had entered this race in 2010. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1674656945736-22OTJ0S8R4EF5AIWCYTF/cts-20-21-dorset_3556.jpg Blog - Trail Running - Dorset Coastal 2020 10 years later and better prepared! https://www.runverity.com/blog/now-you-are-a-runner monthly 0.5 2025-08-24 https://www.runverity.com/blog/runners-reflection monthly 0.5 2025-03-18 https://www.runverity.com/blog/take-a-breath monthly 0.5 2025-03-18 https://www.runverity.com/blog/feel-the-fear monthly 0.5 2022-11-17 https://www.runverity.com/blog/self-doubt monthly 0.5 2022-11-10 https://www.runverity.com/blog/easy-running monthly 0.5 2022-10-26 https://www.runverity.com/blog/maramarathon-101-why-discipline-and-pacing-matter-more-than-anything monthly 0.5 2025-09-03 https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/ee418de8-022d-482c-9abe-712277b0c68d/Emily+at+Bournemouth+%26+Liverpool.jpeg Blog - Marathon 101 - A Tale of Two Marathons Emily, one of our runners, learned this lesson the hard way. Bournemouth 2017: Emily trained brilliantly, but surged with the crowd and set off at 10:10 pace when her goal was 11:00. By the last mile she was crawling at 13:25. The final 10k was misery. Finish time: 5:25. Liverpool 2021: Same grit, same determination, but this time she paced cautiously. Her splits were consistent all the way to the finish. Finish time: 5:20. Only five minutes faster on the clock — but worlds apart in confidence, control, and enjoyment. The difference? Discipline. https://www.runverity.com/blog/worst-pieces-of-running-advice-that-ive-heard monthly 0.5 2025-08-24 https://www.runverity.com/blog/running-jargon monthly 0.5 2024-02-08 https://www.runverity.com/blog/injured monthly 0.5 2022-07-11 https://www.runverity.com/blog/what-things-did-you-wish-youd-known-before-you-started-running monthly 0.5 2022-07-07 https://www.runverity.com/blog/be-consistent monthly 0.5 2022-06-30 https://www.runverity.com/blog/whats-next monthly 0.5 2023-05-09 https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/c04f2e47-44e2-4746-8926-1aa178f694d8/Screenshot+2022-06-23+at+10.10.22.png Blog - What’s Next? - Never Give Up When we challenge ourselves, set the bar a little bit higher, we become vulnerable because there is an element of stepping back to square one. Whenever a new skill is learnt, for example how to run longer at a faster pace, you need to develop this skill, so you become more capable, you need to learn not to go out too fast, how to hold your pace, how to slow down and how to keep going when the fatigue kicks in. https://www.runverity.com/blog/how-to-adjust-your-training-when-you-are-away-on-holiday monthly 0.5 2022-06-09 https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/908cbc66-065c-4e68-a2dd-28850ce33c07/1F010F35-E17F-4D6B-AB5E-209F6B73D39E.jpeg Blog - How to adjust your training when you are away on holiday - Explore the area If you really feel that you can run your long run whilst away, ensure you negotiate with your family, my husband biked with me whilst I continued training when away on holiday, but then he knows how grumpy I am if I don’t run! https://www.runverity.com/blog/running-naked monthly 0.5 2023-11-08 https://www.runverity.com/blog/hot-flushes-and-running monthly 0.5 2022-05-08 https://www.runverity.com/blog/different-types-of-fun monthly 0.5 2022-05-05 https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1abfa2a5-9093-4595-a9ba-0ff2f9b0f568/30031a62-3100-45ec-8e74-b6ad4d73bc03.JPG Blog - Different Types of Fun? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.runverity.com/blog/under-pressure-part-2 monthly 0.5 2022-04-28 https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/bb75098f-c131-49d0-a600-0eb7292be994/D132FC7B-0613-49A5-8772-A64A7A79648B.jpeg Blog - Under Pressure part 2 - Paris parkrun 2018 vs Paris marathon 2022 https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/5c58e483-836d-4558-82e2-5835236b2e4a/275444127_2889410418029480_7429546817429501491_n.jpeg Blog - Under Pressure part 2 - Make it stand out Finish of Portsmouth Half February 2018; I remember being in such pain. https://www.runverity.com/blog/hydrating-on-your-runs monthly 0.5 2022-04-21 https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/f245d7ea-3614-40f9-aff1-be35301d79ca/Screenshot+2022-04-21+at+10.19.49.png Blog - Hydrating on your runs - A Waist Pack A single water bottle sits to the front or back of your pelvis or off to the side along your hip. Useful if you find the mini water bottles too bouncy. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/e2c4b1eb-eae8-4708-af3f-61bb265f3fe8/Screenshot+2022-04-21+at+10.23.20.png Blog - Hydrating on your runs - Hydration Belt Several mini water bottles worn around the waist. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/52d58dbb-015e-4443-ab8b-63014a9847c5/Screenshot+2022-04-21+at+10.28.19.png Blog - Hydrating on your runs - HydraQuiver Single Barrel This back pack has multiple compartments - two shoulder pockets for gels/small phones, plus the water bottle which is easily accessible on your shoulders. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/e151f9dd-1e35-4c92-ad14-e4e1857f1cce/Screenshot+2022-04-21+at+10.32.57.png Blog - Hydrating on your runs - Camel Pack Hydration Vest This hydration vest enables you to sip directly from a large hydration pouch on your back. Other styles let you carry water bottles in pockets at your chest. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/7bf0e151-fb59-4225-804f-a1e8c0db2c09/Screenshot+2022-04-21+at+10.35.09.png Blog - Hydrating on your runs - Handheld bottle There are lots of options available, either plastic water bottles as shown or collapseable water bottles that reduce in size as you drink the water https://www.runverity.com/blog/under-pressure monthly 0.5 2022-04-07 https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/be1f15c1-40a0-484b-bb77-1a74b0b3ac10/277592654_4949755668444470_7931788740240202906_n.jpeg Blog - Under Pressure - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1649342300339-ORACJ8AVN8DTVXUBUY7J/E69D9827-DDF4-43EC-B625-EA4C53DFE38E.JPG Blog - Under Pressure https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1649342301446-XXKPDIVHJLB1PIJFJ0O9/4D647F26-B52D-42FC-B690-603421AB004D.JPG Blog - Under Pressure https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1649342300197-LP08VB2MR4I47QRMAHIH/7C2B2EE9-38ED-4100-8F30-8832B7816AD0.JPG Blog - Under Pressure https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1649342301206-D9WOZ0Z7WDZVJ3QI6PGO/5A661996-1E7B-4854-8C54-96D21579FA45.JPG Blog - Under Pressure https://www.runverity.com/blog/how-to-ease-tight-calves monthly 0.5 2022-04-05 https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/e895934e-b3a7-471a-8fa3-29f56687bb16/pexels-evg-kowalievska-1274061.jpeg Blog - How to ease tight calves - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.runverity.com/blog/what-is-the-10-rule monthly 0.5 2022-03-09 https://www.runverity.com/blog/trail-running monthly 0.5 2022-04-14 https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/fb61bcb8-796c-4970-99bd-5e2b9e695e73/WhatsApp+Image+2022-03-09+at+10.58.18.jpeg Blog - Trail Running - Be Careful! It’s important to watch your footing https://www.runverity.com/blog/category/Running+Performance monthly 0.5 https://www.runverity.com/blog/category/Social+Media monthly 0.5 https://www.runverity.com/blog/category/Health+%26+Recovery monthly 0.5 https://www.runverity.com/blog/category/Social+Commentary monthly 0.5 https://www.runverity.com/blog/category/Experiences+%26+Opinion%2FResearch monthly 0.5 https://www.runverity.com/blog/category/Mindset+%26+Motivation monthly 0.5 https://www.runverity.com/blog/category/Beginners monthly 0.5 https://www.runverity.com/blog/category/London+Marathon monthly 0.5 https://www.runverity.com/blog/category/Marathon+Guidance monthly 0.5 https://www.runverity.com/blog/category/Race+Day+Prep+%26+Beyond monthly 0.5 https://www.runverity.com/blog/category/Running+Mindset monthly 0.5 https://www.runverity.com/blog/category/Recovery+%26+Performance monthly 0.5 https://www.runverity.com/blog/category/Training+Tools+%26+Techniques monthly 0.5 https://www.runverity.com/blog/category/Race+Day+Advice monthly 0.5 https://www.runverity.com/blog/category/Running+Health monthly 0.5 https://www.runverity.com/blog/category/Menopause+%26+Running monthly 0.5 https://www.runverity.com/blog/tag/marathon+mindset monthly 0.5 https://www.runverity.com/blog/tag/race+strategy monthly 0.5 https://www.runverity.com/blog/tag/marathon+training monthly 0.5 https://www.runverity.com/blog/tag/marathon+pacing monthly 0.5 https://www.runverity.com/blog/tag/training+discipline monthly 0.5 https://www.runverity.com/blog/tag/Training+Tools+%26+Techniques monthly 0.5 https://www.runverity.com/blog/tag/marathon+advice monthly 0.5 https://www.runverity.com/blog/tag/GPS+watch monthly 0.5 https://www.runverity.com/blog/tag/Beginners monthly 0.5 https://www.runverity.com/blog/tag/4%3A1+rule monthly 0.5 https://www.runverity.com/blog/tag/pacing+mistakes monthly 0.5 https://www.runverity.com/health-recovery daily 0.75 2026-02-26 https://www.runverity.com/health-recovery/a-parkrun-a-phone-call-and-three-little-words monthly 0.5 2026-02-26 https://www.runverity.com/health-recovery/when-does-progress-stop-looking-impressive monthly 0.5 2026-02-26 https://www.runverity.com/health-recovery/why-is-the-internet-shouting-at-us-to-lift-heavy-shit-and-only-eat-protein monthly 0.5 2025-08-27 https://www.runverity.com/health-recovery/recovery-is-training-too monthly 0.5 2025-08-27 https://www.runverity.com/health-recovery/training-more-but-gaining-weight monthly 0.5 2025-08-27 https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/fee60d9a-3699-468d-8d1b-5318794dd7d0/Screenshot+2025-08-27+at+15.17.20.png Health & Recovery - Training More but Gaining Weight? - Make it stand out I’d do anything to be skinny….. https://www.runverity.com/health-recovery/the-brain-amp-running monthly 0.5 2025-08-27 https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/c3eff37b-de63-4b2c-acba-ff830f5b75f4/Screenshot+2025-08-27+at+15.12.12.png Health & Recovery - The Brain &amp; Running - Make it stand out The conversations I have with my brain! https://www.runverity.com/health-recovery/bone-health-for-runners monthly 0.5 2025-08-27 https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/fe40011f-8369-419b-b0d1-e5f81ea35a9f/Screenshot+2025-08-27+at+15.03.41.png Health & Recovery - Bone Health for Runners - Make it stand out The Golden Girls https://www.runverity.com/health-recovery/train-your-tummy monthly 0.5 2025-08-26 https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/a47f1eb0-c55e-4de8-9f77-59b7d4ae4130/pexels-anna-belousova-10688598.jpeg Health & Recovery - Train Your Tummy - The Missing Piece in Your Running Plan - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.runverity.com/health-recovery/fuelling-for-recovery-and-injury-prevention monthly 0.5 2025-08-27 https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/8a759805-5703-41aa-a251-bd8868b56129/Image+24-10-2024+at+18.40.jpeg Health & Recovery - Fuelling For Recovery and Injury Prevention - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/9d0af432-6fee-4c22-b669-d13b329be85d/Image+24-10-2024+at+18.41.jpeg Health & Recovery - Fuelling For Recovery and Injury Prevention - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.runverity.com/health-recovery/electrolytes-do-we-actually-need-them monthly 0.5 2025-08-24 https://www.runverity.com/health-recovery/why-are-sports-bras-still-so-crap monthly 0.5 2025-08-24 https://www.runverity.com/health-recovery/why-is-the-internet-shouting-at-us-to-lift-heavy-shit-and-only-eat-protein monthly 0.5 2025-03-10 https://www.runverity.com/health-recovery/menopause-and-v02-max monthly 0.5 2025-08-24 https://www.runverity.com/health-recovery/how-not-to-stop-running monthly 0.5 2025-08-24 https://www.runverity.com/health-recovery/why-runners-fall-over-and-how-to-stop monthly 0.5 2025-03-11 https://www.runverity.com/health-recovery/my-body-isnt-on-tripadvisor-it-doesnt-need-a-review monthly 0.5 2025-03-18 https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/4b4fb4dc-f984-4c85-a843-64d54977aafa/Screenshot+2024-05-24+at+08.32.17.png Health & Recovery - My Body isn't on Tripadvisor, it Doesn't Need a Review. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/ee5780b5-3f11-4afc-881f-9d0aa1d11304/Screenshot+2024-05-24+at+08.31.33.png Health & Recovery - My Body isn't on Tripadvisor, it Doesn't Need a Review. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.runverity.com/health-recovery/weight-loss-under-fuelling monthly 0.5 2025-03-18 https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1701280209018-HA8ESREFT204DSRO2SOR/image-asset.jpeg Health & Recovery - Weight Loss &amp; Under Fuelling - Running & Weight Loss Many people start running to embark on a weight loss journey, moving more, eating less which often results in a daily calorie deficit and weight loss. But what happens when you start to move even more and continue to eat less? The last thing you want to hear is to eat more food, surely it’s counterproductive to be told to eat more food, why would you want to undo all the work you just did. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/b0a971a2-b797-4ad8-bd99-564685025b9b/image-asset.jpg Health & Recovery - Weight Loss &amp; Under Fuelling - No! Not Me! You might think that this blog isn’t relevant to you, maybe you don’t even see yourself as a “serious” runner, but there are significant running related consequences of LEA & REDs described below. These symptoms do not discriminate between elite and recreational runners, in fact it is thought that there is greater prevalence in recreational runners than in professional sports because everyday people don’t have the same coaching/nutrition/medical support and education available to them. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/6d6530e6-f16e-472b-ba16-57c9ff06c226/Image+29-11-2023+at+17.54.jpeg Health & Recovery - Weight Loss &amp; Under Fuelling - Reaching your Full Potential But as you develop and progress as a runner if you under fuel, in other words DON’T EAT ENOUGH, you could be missing out on reaching your full potential. Proper fuelling will benefit your training, you’ll increase your strength, improve your times, aid your recovery, and boost your overall health & well-being. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1701280751047-NCDKVYBV5I03NNWWK3ZB/image-asset.jpeg Health & Recovery - Weight Loss &amp; Under Fuelling - It’s Complicated It’s a common belief that the lighter a runner weighs, the better they will perform but this is much too simplistic. When a body is under fuelling it senses it might not get food so it stores energy as fat to protect the body, and because your body can store unlimited amounts of fat, it hangs onto its fat stores. And thus this “move more, eat less formula” turns into a tangled, intricate vicious cycle as you seem to eat less but don’t shift any weight! And this is where Low Energy Availability comes into play. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/045456ea-5470-45ae-b9ac-1c6a8ed6f694/Image+02-08-2023+at+11.49.jpeg Health & Recovery - Weight Loss &amp; Under Fuelling - Low Energy Availability (LEA): This refers to when someone’s dietary energy intake is insufficient to meet the total energy demands of their body. Basically, it means that the energy (calories) consumed through food is not enough to support the energy requirements for not only normal daily activities, but any added exercise such as running or strength training. This can happen unintentionally due to lack of knowledge, poor dietary habits, disordered eating patterns, or intentional calorie restriction for weight loss purposes. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/caeb7552-0578-40dd-82d0-0853c36a70b5/Image+29-11-2023+at+18.02.jpeg Health & Recovery - Weight Loss &amp; Under Fuelling - Relative Energy Deficiency in Sport (RED-S) RED-S is a broader term that encompasses the consequences of low energy availability across multiple body systems, the model recognises the fact that the impacts of LEA extend beyond just energy deficit. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/c2be615f-2caf-43fb-87df-059cf71afa08/Image+29-11-2023+at+12.25.jpg Health & Recovery - Weight Loss &amp; Under Fuelling - Under the Bonnet! And whilst this is all going on in the foreground, behind the scenes, under the bonnet, the body’s systems are being compromised; when the body does not receive enough energy, it enters a state of energy deficit. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/c7caa754-315c-49e6-ac38-8c378b82a184/Image+28-11-2023+at+11.29.jpeg Health & Recovery - Weight Loss &amp; Under Fuelling - Make it stand out Source BJSM September 2023 Volume 57 Issue 17 https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/be66db22-fffc-4962-94d9-098b25f1f023/Image+28-11-2023+at+11.29.jpeg Health & Recovery - Weight Loss &amp; Under Fuelling - Make it stand out Source BJSM September 2023 Volume 57 Issue 17 https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1a33966c-123e-4adc-a240-e6d31852d4bb/Image+30-11-2023+at+13.45.jpeg Health & Recovery - Weight Loss &amp; Under Fuelling - The Symptoms can Creep Up on You.. Symptoms don’t just appear overnight, feeling tired, not making it up that hill are part of a runner’s journey and sometimes we explaine them away as getting older,or life is stressful, or perimenopause etc. but….. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/b7878db4-3957-4d87-9ca9-d0b6dcf34d49/Image+29-11-2023+at+12.37.jpeg Health & Recovery - Weight Loss &amp; Under Fuelling - Avoid the REDs Card One of the biggest things to take note of is a CHANGE, particularly if training volume or intensity starts to increase. Being aware of your body and noticing if it’s responding to training differently over time is super important here. Avoiding the REDs card to protect your health while maximising your running performance, will ultimately result in improved short term and long-term health and well-being. https://www.runverity.com/health-recovery/if-you-run-read-this monthly 0.5 2025-09-01 https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/69d771ec-e9e1-458f-9cd6-5054c788d627/Image+01-09-2025+at+18.32.jpeg Health & Recovery - Underfuelling &amp; RED-S - Make it stand out An athlete…. don’t make me laugh! https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/3d7aa8cb-8ec3-488d-afa5-4a6df704f267/A361CB60-042B-4C99-B867-FFFE6B89F4D4_4_5005_c.jpeg Health & Recovery - Underfuelling &amp; RED-S - The potential health consequences of RED-S Immunological, menstrual function, bone health, endocrine, metabolic, hematological, growth & development, psychological, cardiovascular, gastrointestinal. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/def2dae8-1978-435c-bf41-63b0f70b6868/843320A6-4B1D-4CFE-A043-7DB229C62D4E_4_5005_c.jpeg Health & Recovery - Underfuelling &amp; RED-S - The potential effects of RED-S on sport performance Decreased endurance performance, increased injury risk, decreased training response, impaired judgement, decreased coordination, decreased concentration, irritability, depression, decreased glycogen stores, decreased muscle strength. https://www.runverity.com/health-recovery/why-rice-cakes-amp-not-avocados monthly 0.5 2025-08-27 https://www.runverity.com/health-recovery/what-to-do-if-you-miss-your-long-run monthly 0.5 2025-06-30 https://www.runverity.com/health-recovery/category/Running+Performance monthly 0.5 https://www.runverity.com/health-recovery/category/Running+Mindset monthly 0.5 https://www.runverity.com/health-recovery/category/Recovery+%26+Performance monthly 0.5 https://www.runverity.com/health-recovery/category/Health+%26+Recovery monthly 0.5 https://www.runverity.com/health-recovery/category/Social+Commentary monthly 0.5 https://www.runverity.com/health-recovery/category/Running+Health monthly 0.5 https://www.runverity.com/health-recovery/category/Menopause+%26+Running monthly 0.5 https://www.runverity.com/health-recovery/tag/nutrition+myths monthly 0.5 https://www.runverity.com/health-recovery/tag/fuelling monthly 0.5 https://www.runverity.com/health-recovery/tag/running+strong monthly 0.5 https://www.runverity.com/health-recovery/tag/Sports+Nutrition+%26+Fuelling monthly 0.5 https://www.runverity.com/health-recovery/tag/Health+%26+Recovery monthly 0.5 https://www.runverity.com/health-recovery/tag/mindset+%26+food monthly 0.5 https://www.runverity.com/health-recovery/tag/RED-S+%28Relative+Energy+Deficiency+in+Sport%29 monthly 0.5 https://www.runverity.com/health-recovery/tag/menopause+%26+running monthly 0.5 https://www.runverity.com/health-recovery/tag/Recovery+%26+Performance monthly 0.5 https://www.runverity.com/health-recovery/tag/carbs+for+runners monthly 0.5 https://www.runverity.com/health-recovery/tag/social+commentary monthly 0.5 https://www.runverity.com/health-recovery/tag/Training+Tools+%26+Techniques monthly 0.5 https://www.runverity.com/health-recovery/tag/Running+Health monthly 0.5 https://www.runverity.com/health-recovery/tag/body+image monthly 0.5 https://www.runverity.com/health-recovery/tag/injury+prevention monthly 0.5 https://www.runverity.com/health-recovery/tag/running+performance monthly 0.5 https://www.runverity.com/training-tools daily 0.75 2026-02-26 https://www.runverity.com/training-tools/what-comes-after-c25k monthly 0.5 2026-02-26 https://www.runverity.com/training-tools/when-easy-runs-dont-feel-easy monthly 0.5 2026-02-26 https://www.runverity.com/training-tools/the-8-basic-types-of-runs monthly 0.5 2026-01-14 https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/97d81096-7682-4854-adfd-00d261c09b83/8+Types+of+Runs.png Training Tools - The 8 Basic Types of Runs - Make it stand out Examples of different types of runs https://www.runverity.com/training-tools/the-speed-of-chat-how-to-pace-your-runs-the-right-way monthly 0.5 2026-01-14 https://www.runverity.com/training-tools/the-long-run monthly 0.5 2026-01-14 https://www.runverity.com/training-tools/intervals-explained monthly 0.5 2026-01-14 https://www.runverity.com/training-tools/hill-sessions monthly 0.5 2026-01-14 https://www.runverity.com/training-tools/missing-your-long-runs monthly 0.5 2026-01-14 https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/009903f7-a614-42f4-892a-6e88bb3c4a0e/Screenshot+2025-08-27+at+16.20.54.png Training Tools - What To Do if You Miss Your Long Runs - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.runverity.com/training-tools/why-is-easy-running-so-hard monthly 0.5 2025-08-28 https://www.runverity.com/training-tools/hatayw8hv40avaputommhuzsihsks3 monthly 0.5 2025-08-27 https://www.runverity.com/training-tools/heart-rate-training-101 monthly 0.5 2025-08-27 https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/957a0c7c-dd64-48b2-aca7-11912df087e1/Screenshot+2025-08-27+at+13.03.12.png Training Tools - Heart Rate Training 101 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/2c8360b1-2c49-4847-a99c-e38d9b3a312c/Screenshot+2025-08-27+at+13.04.15.png Training Tools - Heart Rate Training 101 - Make it stand out Oh shit! They’ve seen it and they’re replying! https://www.runverity.com/training-tools/are-you-getting-enough monthly 0.5 2025-08-27 https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/cff13d45-dbb9-4c57-b64b-3b1f872326ee/Screenshot+2025-08-27+at+12.51.09.png Training Tools - Are You Getting Enough? - Make it stand out How many of us wake up and check whether we slept well or not? https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/e39e4fca-9a14-47a0-ba84-cf95df7b39d1/Screenshot+2025-08-27+at+12.49.43.png Training Tools - Are You Getting Enough? - Make it stand out Different Stages of Sleep https://www.runverity.com/training-tools/why-80-of-your-running-should-be-easy monthly 0.5 2026-01-14 https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1649341789209-UDGL3ORG3ZJGJYMMGVH9/IMG_8800+2.jpg Training Tools - Running Should Be Easy https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1649341789200-3XOMRI8UQ6T4I6BDCTDQ/IMG_8801+2.jpg Training Tools - Running Should Be Easy https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1649341790396-XM43603LK6IZYD98Y83M/IMG_8802+2.jpg Training Tools - Running Should Be Easy https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1649341790685-7EMFUCSAS2IOS48TWVYD/IMG_8803+2.jpg Training Tools - Running Should Be Easy https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1649341791202-NMLBH31X3G4YFUT3NENI/IMG_8804+2.jpg Training Tools - Running Should Be Easy https://www.runverity.com/training-tools/easy-vs-recovery-runs monthly 0.5 2025-08-28 https://www.runverity.com/training-tools/fuel-right-run-strong monthly 0.5 2026-01-14 https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/4f70538a-0d8e-46ce-a889-7b4d5f4fef0c/Image+11-10-2024+at+07.41.jpeg Training Tools - How To Fuel For Your Runs and Races - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.runverity.com/training-tools/the-fueling-deep-dive monthly 0.5 2025-08-27 https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/8d2af13b-03b1-4f15-8161-0c0af84f5877/Image+04-10-2024+at+17.56.jpeg Training Tools - The Fuelling Deep Dive - But there is another barrier at play here we need to address…... wanting to be thin more than they wanted to be very successful and competent runners- wanting to be thin more than wanting to be happy, healthy and injury free. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/26f32e25-c099-4eb9-b269-055c4370c2b5/Image+04-10-2024+at+18.00.jpeg Training Tools - The Fuelling Deep Dive - Fuel, Repair, Protect, Hydrate This is just an example of a meal plan for an active person, food, nutrition and examples of a daily food plan should always be individualised, because we are all different. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/1dfd93a0-197a-4b50-8e4f-a79f4cf467a6/Athletes+Plate+Easy+Training+Day.png Training Tools - The Fuelling Deep Dive - Make it stand out Easy Training Day https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/d013fdf2-be1c-40ab-89f4-a1d19c0d3d40/Athletes+Plate+Moderate+Training+Day.png Training Tools - The Fuelling Deep Dive - Make it stand out Moderate Training Day https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/b93855af-f9ad-42dc-b58b-aa895f89ca01/Athletes+Plate+Hard+Training+Day.png Training Tools - The Fuelling Deep Dive - Make it stand out Hard Training Day https://www.runverity.com/training-tools/xpzuflqom4d6ubwu40epec34qhdybe monthly 0.5 2025-08-26 https://www.runverity.com/training-tools/holding-out-for-a-hero monthly 0.5 2025-08-24 https://www.runverity.com/training-tools/age-grading-do-we-need-it monthly 0.5 2025-08-24 https://www.runverity.com/training-tools/9wcipfn9duqp3farlb4s7wxiurbgox monthly 0.5 2025-08-24 https://www.runverity.com/training-tools/training-principles-for-new-runners-and-a-reminder-for-old-hands-too monthly 0.5 2025-08-24 https://www.runverity.com/training-tools/goals-goals-goals monthly 0.5 2025-08-27 https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/ed7afb0b-594b-458e-80ad-6b2605fb146e/Image+05-01-2025+at+10.02.jpeg Training Tools - Goals, Goals, Goals!!!!!! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.runverity.com/training-tools/category/Race+Day+Prep+%26+Beyond monthly 0.5 https://www.runverity.com/training-tools/category/Running+Mindset monthly 0.5 https://www.runverity.com/training-tools/category/Recovery+%26+Performance monthly 0.5 https://www.runverity.com/training-tools/category/Training+Tools+%26+Techniques monthly 0.5 https://www.runverity.com/training-tools/category/Beginners monthly 0.5 https://www.runverity.com/training-tools/category/Running+Health monthly 0.5 https://www.runverity.com/training-tools/tag/pacining monthly 0.5 https://www.runverity.com/training-tools/tag/aerobic+training monthly 0.5 https://www.runverity.com/training-tools/tag/Beginners monthly 0.5 https://www.runverity.com/training-tools/tag/anaerobic+training monthly 0.5 https://www.runverity.com/training-tools/tag/training+physiology monthly 0.5 https://www.runverity.com/training-tools/tag/running+science monthly 0.5 https://www.runverity.com/training-tools/tag/race+strategy monthly 0.5 https://www.runverity.com/training-tools/tag/Race+Day+Prep+%26+Beyond monthly 0.5 https://www.runverity.com/training-tools/tag/Running+Mindset monthly 0.5 https://www.runverity.com/training-tools/tag/Recovery+%26+Performance monthly 0.5 https://www.runverity.com/training-tools/tag/easy+runs monthly 0.5 https://www.runverity.com/training-tools/tag/Training+Tools+%26+Techniques monthly 0.5 https://www.runverity.com/training-tools/tag/Mindset monthly 0.5 https://www.runverity.com/training-tools/tag/Running+Health monthly 0.5 https://www.runverity.com/training-tools/tag/energy+systems monthly 0.5 https://www.runverity.com/training-tools/tag/training+tools monthly 0.5 https://www.runverity.com/race-day-advice daily 0.75 2025-12-29 https://www.runverity.com/race-day-advice/rgvbpumuae2jk5gellzgy7c4pius99 monthly 0.5 2025-12-03 https://www.runverity.com/race-day-advice/extending-race-times monthly 0.5 2025-09-02 https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/6c29f26b-702d-4299-a997-807a4aea8d51/Screenshot+2025-09-02+at+12.41.48.png Race Day Advice - Extending Race Times - Make it stand out Why are there “gatekeepers” in the running community? https://www.runverity.com/race-day-advice/how-to-pace-your-race-5k-to-marathon monthly 0.5 2025-08-27 https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/b519c39d-86c1-4377-859b-19724e77280b/IMG_8801+2.jpg Race Day Advice - How to “Pace” Your Race: 5k to Marathon - 5K (approx. 80% aerobic, 20% anaerobic) Mile 1 → Start at goal pace, no faster. You should be fully warmed up before the gun goes. Mile 2 → The “no man’s land” mile. It feels tough—hold your pace, don’t give in. Mile 3 → Stay strong, check posture, and surge when you see the finish line. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/9dae7daa-8a5d-4313-87ba-9fc6fa9f6873/IMG_8802+2.jpg Race Day Advice - How to “Pace” Your Race: 5k to Marathon - 10K (~90% aerobic, 10% anaerobic) Miles 1–2 → Start 5–10 secs slower than goal pace, settle in, and let the adrenaline settle. Miles 3–4 → Move up to goal pace, relax your breathing, and stay controlled. Miles 5–6.2 → Push harder if you’ve paced well—sprint the final stretch. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/47ad61a9-4db1-42f1-9e68-8220522675d0/IMG_8803+2.jpg Race Day Advice - How to “Pace” Your Race: 5k to Marathon - Half Marathon (~97.5% aerobic, 2.5% anaerobic) Miles 1–2 → Start conservatively, 5–15 secs slower than goal pace. Miles 3–10 → Settle into goal pace and hold steady. It will feel tougher by mile 8–9—stay calm. Miles 11–12 → If you’ve held back, this is where you can push. Mile 13 → Empty the tank and sprint the final 200m. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/a6628a63-73ce-47f6-b457-b1f95934caaa/IMG_8804+2.jpg Race Day Advice - How to “Pace” Your Race: 5k to Marathon - Marathon (~98–99% aerobic) Miles 1–10 → Patience. Start 5–15 secs slower than goal pace. Miles 11–20 → Even pacing is key. Fatigue will rise, but hold steady. Miles 21–26.2 → This is where your training carries you. Dig deep, keep moving, and fight for every step—you’ll make it. https://www.runverity.com/race-day-advice/running-is-an-art-and-a-science monthly 0.5 2025-08-27 https://www.runverity.com/race-day-advice/blog-dnf-or-dns monthly 0.5 2025-08-27 https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/78db4af7-1601-45b2-8a19-7b6c4ed323a0/Screenshot+2025-08-27+at+15.34.32.png Race Day Advice - To DNS or DNF? - Make it stand out What’s worse? 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Running - Instagram Vs Reality - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/0c69fb25-044c-4d15-8112-1b41b6d1b5e0/Screenshot+2024-05-10+at+07.32.10.png Race Day Advice - Running - Instagram Vs Reality - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.runverity.com/race-day-advice/post-race-blues monthly 0.5 2025-08-27 https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/9647b5d1-7961-4b05-a3f6-cff2a4988a21/Marathon+Route+Philadelphia_+The+Best+Course+in+City+2024.jpeg Race Day Advice - Post Race Blues - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.runverity.com/race-day-advice/category/Race+Day+Prep+%26+Beyond monthly 0.5 https://www.runverity.com/race-day-advice/category/Social+Commentary monthly 0.5 https://www.runverity.com/race-day-advice/category/Experiences+%26+Opinion%2FResearch monthly 0.5 https://www.runverity.com/race-day-advice/category/Race+Day+Advice monthly 0.5 https://www.runverity.com/race-day-advice/category/Training+Tools+%26+Techniques monthly 0.5 https://www.runverity.com/race-day-advice/category/Beginners monthly 0.5 https://www.runverity.com/race-day-advice/category/Running+Health monthly 0.5 https://www.runverity.com/race-day-advice/tag/mindset monthly 0.5 https://www.runverity.com/race-day-advice/tag/race+day+advice monthly 0.5 https://www.runverity.com/race-day-advice/tag/race+nerves monthly 0.5 https://www.runverity.com/race-day-advice/tag/running+confidence monthly 0.5 https://www.runverity.com/race-day-advice/tag/marathon monthly 0.5 https://www.runverity.com/race-day-advice/tag/perparation monthly 0.5 https://www.runverity.com/race-day-advice/tag/half+marathon+tips monthly 0.5 https://www.runverity.com/race-day-advice/tag/nutrition+for+runners monthly 0.5 https://www.runverity.com/race-day-advice/tag/race+day+tips monthly 0.5 https://www.runverity.com/race-day-advice/tag/preparation monthly 0.5 https://www.runverity.com/race-day-advice/tag/race+strategy monthly 0.5 https://www.runverity.com/race-day-advice/tag/pacing monthly 0.5 https://www.runverity.com/race-day-advice/tag/bad+advice monthly 0.5 https://www.runverity.com/race-day-advice/tag/training+mistakes monthly 0.5 https://www.runverity.com/race-day-advice/tag/running+myths monthly 0.5 https://www.runverity.com/race-day-advice/tag/kit monthly 0.5 https://www.runverity.com/race-day-advice/tag/5k+tips monthly 0.5 https://www.runverity.com/race-day-advice/tag/10k+tips monthly 0.5 https://www.runverity.com/race-day-advice/tag/racing+confidence monthly 0.5 https://www.runverity.com/race-day-advice/tag/social+commentary monthly 0.5 https://www.runverity.com/race-day-advice/tag/race+day monthly 0.5 https://www.runverity.com/mindset-motivation daily 0.75 2026-02-26 https://www.runverity.com/mindset-motivation/a-poorly-planned-personality-test-aka-my-sunday-run monthly 0.5 2026-02-26 https://www.runverity.com/mindset-motivation/3ey8ts29299yto6r7764h07h4sgz9n monthly 0.5 2026-02-26 https://www.runverity.com/mindset-motivation/why-some-runners-keep-going-amp-others-quietly-stop monthly 0.5 2026-02-26 https://www.runverity.com/mindset-motivation/the-phase-in-running-no-one-posts-about monthly 0.5 2026-02-26 https://www.runverity.com/mindset-motivation/is-time-to-stop-running monthly 0.5 2026-02-26 https://www.runverity.com/mindset-motivation/if-you-want-to-know-why-women-feel-unsafe-running-start-here monthly 0.5 2025-12-03 https://www.runverity.com/mindset-motivation/the-brain-and-running monthly 0.5 2025-09-03 https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/7acbfe78-0ae8-40a9-9da0-ea1443652ff1/Image+03-09-2025+at+16.45.jpeg Mindset & Motivation - The Brain &amp; Running - Make it stand out Me & my brain! https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/c9bb23af-59ae-4e3f-983f-9fe52d8dc57d/Image+03-09-2025+at+16.46.jpeg Mindset & Motivation - The Brain &amp; Running - Make it stand out Be careful about what suble influences can make a difference https://www.runverity.com/mindset-motivation/the-stories-we-tell-ourselves monthly 0.5 2025-09-03 https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/7f32fd23-872a-4cd7-ad3b-d93b607310e6/Image+03-09-2025+at+16.51.jpeg Mindset & Motivation - The Stories We Tell Ourselves - Make it stand out Why don’t we want to feel uncomfortable? https://www.runverity.com/mindset-motivation/holding-out-for-a-hero monthly 0.5 2025-09-02 https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/fd24a87b-a8b3-4494-8618-9d9ef995f6ea/Image+02-09-2025+at+12.22.jpg Mindset & Motivation - Holding Out for a Hero - Make it stand out We all held our breath….would she do it? https://www.runverity.com/mindset-motivation/a-tale-of-two-marathons monthly 0.5 2025-09-01 https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/d3e0e703-98c4-4959-b297-16f3c7d702f5/Screenshot+2025-09-01+at+15.54.20.png Mindset & Motivation - A Tale of Two Marathons - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/be1f15c1-40a0-484b-bb77-1a74b0b3ac10/277592654_4949755668444470_7931788740240202906_n.jpeg Mindset & Motivation - A Tale of Two Marathons - Make it stand out Paris! https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/557e58a7-f900-4ef1-8497-cfc0305cebe6/Screenshot+2025-09-01+at+15.56.34.png Mindset & Motivation - A Tale of Two Marathons - Make it stand out The Tale of Two Marathons https://www.runverity.com/mindset-motivation/what-to-do-when-running-turns-toxic monthly 0.5 2025-08-27 https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/346cbd97-bd2a-47d2-875e-7d5fbec21884/Screenshot+2025-08-27+at+16.06.20.png Mindset & Motivation - What To Do When Running Turns Toxic - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.runverity.com/mindset-motivation/sress-amp-running monthly 0.5 2025-08-27 https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/e9e233c0-1bed-4144-84ab-37add9fb9b7a/Screenshot+2025-08-27+at+16.10.37.png Mindset & Motivation - 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Make it stand out The finish of Portsmouth Half Marathon Feb 2018, I still remember how much pain I was in. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/435f08b9-ec09-49f4-8673-fd9d2ead1e5e/I%27m+fine.jpeg Mindset & Motivation - When the Wheels Came Off - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.runverity.com/mindset-motivation/why-i-ran-paris-marathon-without-my-garmin-watch monthly 0.5 2025-03-18 https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/3afb2d34-79e4-4cb2-aad5-d7ad42292151/Phoebe.jpeg Mindset & Motivation - Why I Ran Paris Marathon Without my Garmin Watch - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/2e060463-5ebc-4557-98af-8218a25f01ed/Live+in+the+moment.jpeg Mindset & Motivation - Why I Ran Paris Marathon Without my Garmin Watch - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/99e1d261-1742-46ac-8b73-2038eba41e0f/a080a0e6-843e-489b-8452-d31d8db3bc1d.jpg Mindset & Motivation - Why I Ran Paris Marathon Without my Garmin Watch - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.runverity.com/mindset-motivation/running-naked-1 monthly 0.5 2025-08-26 https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/32393289-4f27-4118-addd-6a70f8af1af5/Image+28-03-2024+at+14.39.jpeg Mindset & Motivation - How Ditching My Watch Helped Me Fall Back in Love With Racing - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/c365a7d0-956f-4593-a3c9-c11193dd834c/Image+28-03-2024+at+14.40.jpeg Mindset & Motivation - How Ditching My Watch Helped Me Fall Back in Love With Racing - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.runverity.com/mindset-motivation/is-your-garmin-gaslighting-you monthly 0.5 2025-03-18 https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/c1f9fb69-540a-4af8-bad4-4be884da2a57/Paul+Martin+-+A+Wet+Night+on+the+Embankment%2C+%27London+By+Gaslight%27.jpeg Mindset & Motivation - 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Instagram Vs Reality - Make it stand out Me watching my social media feeds on Friday 26th April. https://www.runverity.com/marathon-hub/how-to-pace-a-marathon-and-stick-to-it monthly 0.5 2026-01-14 https://www.runverity.com/marathon-hub/did-i-mention-i-ran-a-marathon monthly 0.5 2025-09-01 https://www.runverity.com/marathon-hub/race-advice-for-first-time-marathon monthly 0.5 2026-01-14 https://www.runverity.com/home daily 1.0 2026-01-14 https://www.runverity.com/different-types-of-runs daily 0.75 2026-01-14 https://www.runverity.com/contact daily 0.75 2025-12-29 https://www.runverity.com/beginners-course daily 0.75 2025-12-12 https://images.squarespace-cdn.com/content/v1/61caf035021d34467e65dfab/853786d6-78d6-427a-a2e6-4d73ad90abf9/group.png Beginners Course - “My confidence levels improved every week. 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