Running Blogs

Blog Post: My First Triathlon

runninged — Fri, 24 May 2013 16:30:00 GMT

Primal was the word that Lawrence at the Tri Store used to describe swimming in open water. “Nothing to hold onto, no lifeguards,” he explained.

I took part in my first triathlon, The Jones Lang Lasalle Property Triathlon, on Friday 17th May and completed it in 1.26.30. It included a shocking 750m swim (17.07); a Raynaud-fingered and very slow transition onto the bike, (3.23); a pleasant and surprisingly enjoyable 21.5k cycle around the lake (43.14); a slightly swifter transition from bike to run (1.29); and a 5k run with what felt like no feet, (21.17). I was 23rd woman and 4th out of nine in my age group – and as a studier of results, I wasn’t completely ignorant of how I did, despite being a first-timer, and so I was quite happy with that.

Back to the swim… Primal is the word I would use to describe that, too. There's nothing quite as exciting as the new. And I'm a fan of throwing myself in at the deep-end (‘scuse the pun) in everything – a good thing as it turned out.

I’m not a complete novice. I was a reasonably competent swimmer as a child and used to swim for fitness before running (50 lengths three times a week, erm, 28 years ago!). And Chris and I have been religiously attending the Monday night swimming session with BodyworksXTC, once a week since March, pushing myself out of my swim comfort zone in the pool with ‘IM drills’ ‘kick boards’ and breathing of ‘3,5,7,9’ (you have to be there!) etc

But no drills or training could have prepared me for the lake. The primal theme starts before you get in. I was an interloper at Chris’s Property Tri, but I did wonder how many of the wetsuit-clad shivering and vulnerable looking women were feisty bosses in the boardroom – a wetsuit and funny hat is a great leveller!

I decided to be one of the first to get in and get near the front (why?) As I felt my body slowly freeze, I waited whilst the other women jumped in, and in true girly fashion let out little screams as they splashed into the icy lake. The smell of petrol, and nervous conversations, ‘No, I’m a first timer’ kept me occupied before we were off….

I’d been warned about the pushing, shoving and possible kick in the face, but no one had told me I wouldn’t be able to keep my face in the water to do front crawl, and that my breathing… well, I couldn’t breathe!

As someone who’s run 15 marathons and an ultra, I consider myself to be fairly good at tapping into inner resources and keeping positive and calm in a race setting. Here in the primal setting of the lake, I was almost at a loss. But… breaststroke and an acceptance that I might not swim that fast meant I carried on. ‘Get to the first bouy and then do front crawl,’ I told myself.

I was reassured to see others doing breast-stroke, not so happy to see how far I was slipping back. Deciding it was better not to see how far I was going back, and wanting to be out of the lake as quickly as possible meant I was motivated to get my head down for most of the second half, breathing every other stroke and thinking ‘Just get it done!’

I swore, laughed with hysteria, and fell over as I ran out of the water in 61^st place. Then it was onto my very slow transition to the bike with freezing cold hands (but relieved that wetsuit removal wasn’t too stressful). Getting on the bike wasn’t pretty, but once on, with the horror of the swim behind me, the bike was bliss. Not quite a genteel, basket on the front, roll around the lake (don’t be fooled my pic, that’s a grimace not a grin), but some respite nonetheless!

Having only been on a bike twice before the race (the Saturday and Sunday before the race) I had expected to be falling back further and further. But with my head down and my marathon determination now fixed on picking off people, I got going, reassured that my endurance would help, and spent most of the four laps overtaking other women.

Transition from bike to run was fairly smooth. And fortunately I had one bike-run experience the weekend before to prepare me for ‘that’ feeling. What I hadn’t bargained for was not feeling my feet at all! I decided not to worry about the pace. It was a very different experience to a 5k race on the road, and I actually ran a more even pace, again running through the race, making headway, rather than falling behind.

When I reached the finish I managed my customary ‘I’ve worked hard’ retch and spluttered out: ‘…the hardest thing I’ve ever done’. Chris grinned knowingly with an ‘I told you so’ look on his face – and the ‘I’m going to do an Ironman’ pre race conversation was ringing in my ears. The Ironman will have to wait a few years, but I have found another passion, and a new bug!

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Blog Post: Triathlon Beginner’s Top Tips

Kim Ingleby — Fri, 24 May 2013 16:13:00 GMT

I love running, I really do. You can just put on your trainers and set off, it’s simple, quick and easy. I never thought I would do a triathlon, as I had never ridden a bike and could not really swim. However, I ended up being given a bike to borrow and heading to do my first triathlon!

It didn’t really go to plan, I was last out of the water, got off my bike to check I didn’t have a puncture (I didn’t, just not bike fit!) and had jelly legs on the run. Yet, I loved it!! I really did and this is why I am writing this, to encourage you to give a triathlon a go. I dare you, as now I am passionate about coaching beginner’s to do their first triathlon and I can assure you that it will give you a huge sense of enjoyment and satisfaction.

You may think, well I get this from running so why? Here’s why I encourage you to try one out! The three disciplines encourage you to train all your muscles slightly differently, therefore becoming stronger overall and technically reducing the risk of overuse injuries. As you are training for swim, bike and run it varies your training, which will keep you motivated and interested. And the best bit about coming to triathlon as a runner, is the bit you enjoy most is last!

So try something new this summer and enter a Sprint Triathlon, there are so many out there for all levels. A perfect one for Women is the Shock Absorber Women Only Triathlon at Dorney Lake, Eton.

Below are some of my Top Tips to help you for your first Triathlon:

Anyone can do a triathlon, there are so many races available for all levels (pool or open water, mountain bike to road bike, road to off road running) and they are great fun, have courage and go for it. The distance start from 400m swim, 20km bike and 5km run although there are super sprint beginner’s ones which can be even shorter.
Rest days are as important as training days – this is where you get the benefits in your training.
Listen to your body, and only train when you feel good – sessions can be adapted according to your lifestyle, and always make sure you have two rest days
Eat good quality, nutritious, healthy food and drink plenty of water
Practise the brick sessions (swim to bike, bike to run, run to bike) so you know how your legs may feel quickly changing from one discipline to another
Buy a pair of speed laces to put in your trainers to make it easier and quicker to get your trainers on
To make your cycling more efficient you can buy cycling shoes, peddles and then clip into the peddles – this takes time to learn but will make you faster – worth considering once you have done a couple of races if you enjoy it!
Make sure you find kit that is comfortable to run and cycle on – triathlon suits offer a little padding but not too much for running, get a good sports bra too if not in built.
Book a sports massage to keep your body feeling in top condition and reduce the risk of injury
Make time for your core & stretching sessions to improve your speed and endurance & avoid the risk of injury
You don’t need a really expensive bike but it does need to fit you well – if you are unsure take it to your local bike shop to check your set up
Get confident changing a tyre just in case it happens on a longer training ride or in the race, it is your responsibility to know what to do!
Keep a training diary of what you do, and how you feel
Ask for professional advice if you are unsure how you are doing, need confidence or motivation
Book a swim, bike or run 1;1 session for technique tips
Find a trainer partner to keep you accountable, or join a club for support
Get there early on race day to set up your bike in transition and walk the routes in and out of transition so you remember where everything is. And remember you need to do up your helmet before you take your bike off the racking!
Relax, enjoy it and believe in yourself!

Twitter: @kimingleby

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Blog Post: Shin Splints at the Henham 10k

Baz Taylor — Fri, 24 May 2013 15:41:00 GMT

Another 10k in the diary had arrived. The week really hadn’t been great. I have previously had gait analysis and know that I am a severe over pronator yet in my wisdom I thought I would get a slightly lighter shoe for runs up to 10k. Mistake…I had another flare up of shin splints due to the lack of support in the shoes.

I have spent the week massaging and stretching the legs in an attempt to alleviate the pain and discomfort. I went into the race with the worst pain having subsided, but still with an uncomfortable dull nagging ache on the inner side of both shins.

I haven’t previously run the Henham 10k, but know the area quite well having grown up in the neighbouring village. The weather was dry, warm and a little humid, pretty good for a 10k run.

After traveling down there and meeting up with other club runners it was soon time to get going. The first section was out via a main road, but soon after we were onto farm tracks. It’s not my favourite surface to run on and at kilometre 3 with my shins hurting I knew I wasn’t going to be able to compete with those that have slightly better ability than myself. I had to settle into a comfortable rhythm knowing that at around kilometre 8 the course would change back to tarmac road for the final run to the finish.

The country tracks were heavily rutted in places and it was a real task to keep an even and comfortable pace. Once the tarmac road appeared beneath my feet I felt much more comfortable and started to increase the pace managing to catch and pass 2 other runners in the final 1500 metres.

I tried to sprint the last 200 metres and catch the fella ahead, but my legs just wouldn’t have it today. I timed myself at 45 minutes and 9 seconds it would have been nice to get a sub 45 but I am really happy with the time while my legs aren’t in perfect shape. As long as I can get over the sore legs I’m sure going into next Mondays Hatfield Broad Oak run I will be determined to get closer to my PB of 43.27.

Happy Running, Baz

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Blog Post: When The Troops Come Marching In: Part I

Chronic Runner — Fri, 24 May 2013 15:18:00 GMT

“The glory of friendship is not the outstretched hand, not the kindly smile, nor the joy of companionship; it is the spiritual inspiration that comes to one when you discover that someone else believes in you and is willing to trust you with a friendship." ~ Ralph Waldo Emerson

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

This is for them...

After a winter of hard training, challenging weather, nipping burgeoning injuries and illnesses in the bud, succumbing to other injuries - We all converge on Colorado: Me, Cecilia, Sandra, Esther, Jeni. All of us have trained through a hard winter cycle, all preparing for the Colorado Marathon or Half Marathon.

And now the time is here.

My original plan was to run the Marathon, but as many already know, I did a butthead, and hurt myself. After missing Boston, my goal race, I am unwilling to mess myself up for any of my other planned races. Over the past few weeks, weeks where I have been (conspicuously?) silent here, I've been trying to allowing things to sink in, gel, ferment, sort out - because I try to learn from the bad and the good - I have become aware of a fair amount of judgement thrown my way - either to my face, passive-aggressively, or behind my back - "How can she be a good coach when she injured herself?" It's a natural, and ummmm, stupid question for anyone who knows that there are ALWAYS risks when one pushes their limits. I'm no more immune to this human frailty than anyone else - and so I got hurt because I wanted to see where I could go. This was not a case of hubris, but simply seeking my best...and I'll be back, and I'll probably (most certainly) hurt myself again. Them's the risks. Learn, move on...learn some more... I hope I'm smarter now or that really would be a stupid shame. But it's easy to just ignore the lessons and foist abuse and blame on one's self and others.

I mention all of this because, due to my injury, my role this past weekend shifted from being primarily a fellow runner in the race to, first and foremost, a coach and friend supporting the other runners.

This is gonna be interesting.

And so they arrive - from Wisconsin, Illinois, New Jersey...And the fun begins.

We've all been training together, all winter long, virtually - following each others ups and downs, successes, fits of angst, PRs, weather challenges, schedule upsets, injury and illness scares - and now we are all here - Friends bound together through running first, and now through much, much more. We all 'met' each other on Facebook through Women Who Run The World, a group I started back in January 2012 (Cecilia and I actually met the old-fashioned way). And While I've had the chance to run and hangout with most of these women, this is the first time we are all together in one place.

And it works. We work - like beer and pizza :) We all just go well together. It's almost magic...

So, after a relaxing first afternoon/evening of good food (thanks to Cecilia's Culinary brilliance!) and a little beer, and a nice easy jaunt on the trails behind my house Saturday morning, we pack ourselves up and head to Fort Collins. The car is bubbling with pre-race anticipation - and a healthy touch of nervous energy.

It's at this point that I first realize that this is a very different sort of experience for me. I'm nervous - very nervous - not in a bad way, but in an "energy jumping under the surface of my skin" way - and it isn't about ME this time. It's all about THEM. The control freak in me is having issues...

We walk into the expo and the place is just vibrating with energy. And now I'm feeling envious, jealous, out of sorts...I just want to run (and I am running, it's just not what I had originally planned)! God, I just want to run. But my purpose here is different. I'm not okay with that yet. I'm trying to get comfortable with it all, but I'm not there yet.

We then have a fabulous dinner at the Rainbow Restaurant (Thank you, Lisa Roehm-Gensel, for setting that all up!). And, bonus, I get to have a beer because I'm not actually racing in the morning. Okay, that is a plus. Of course everyone else has a beer too, but I'm usually too uptight the night before a marathon to actually allow myself one. Oh, and then I have another. What the hell anyway.

Then back to the hotel, splits are written on arms, teeth brushed...and...Zzzzzzz. And I did actually sleep a little, another bonus since I never do much of that before a marathon.

3 a.m. and Sandra's alarm starts singing "Wake up, wake up, wake up, it's a brand new day..." loud and clear along with Jeni's 'nuclear accident warning siren' sound alarm! Ahhheeee. And, I'm trying to keep it on the down-low, but I'm hacking, just a bit...Shhhhhhh. Don't tell anyone.

We eat a bit, drink copious amounts of coffee and pile into the car. I drop Cecilia, Esther and Jeni off outside the parking garage so they can catch one of the last marathon buses. I wish them strong legs and lungs and say for the umpteenth time, "Please, do not go out too fast". Then hugs and they shut the doors, disappearing into the anonymous darkness. I take a deep breath, look at Sandra, "I feel like I just dropped my kids off at college. It's out of my hands now." It's about 4:30 a.m. We park the car and catch our bus to the half marathon start.

It is freaking cold and dark at the starting area - and we have an hour to kill - and some dill-weed stole all the toilet paper from the port-o-potties! Seriously bad GI karma raining down on those poor souls for some time I pray.

As the sun begins to come up we start getting ready to run. My toes are completely numb but I know that won't last, so I strip down to as little as possible, teeth frantically chattering. I add on one toss-away t-shirt. And then we're off and all is well with the world again because I'm running at last, checking in with Sandra...in my element. This is not my race, this is Sandra's race, and I actually really enjoy that thought.

Supporting someone else is difficult business - My usual approach in this situation is to sit back and let the other person do the directing. I usually spend that first miles saying "Slow down a bit" or "Do you know you're going x:xx?" etc. Then it's really the last miles that get testy. And these do. Sandra is feeling nauseous probably from dehydration (these mid-west folks do not understand that when I say drink I mean DRINK!! Colorado is VERY dry) and so I covertly keep a sharp eye on my Garmin. We are a bit ahead of pace and I don't want to lose that, but I also don't want to precipitate a meltdown, so I back off for a mile. Then we pick it up again. Two miles and change to go. "You're pushing it" is all Sandra says. "uh huh" is all I say, and she stays with me. At the last water stop, less than a mile from the finish I ask, "Do you want anything?". "No" she responds. "Good", as we continue to press on.

And as we turn onto the road to the finish, the last .3 mile of the race, I know she feels sick, she says she thinks she's gonna pass out, I say, "You're almost there." and she pushes it toward the finish. I look at my watch as we cross the mats...she grabs onto my arm for a moment of stability. And she has a new PR, at altitude no less.

Medals...hugs...congratulations. A silent sigh of relief and satisfaction from me. A smile of deep satisfaction shows through her fatigue. THIS is it for me. THIS is why I do what I do and it matters as much to me as my own hard fought for successes.

Now comes the waiting game. We have an hour and a half before anyone else will be rounding that corner heading toward the finish - and I feel more anxious than I ever could have imagined. I am not the praying sort, but I'm praying now. Just in case...

“Each friend represents a world in us, a world possibly not born until they arrive, and it is only by this meeting that a new world is born.” ~ Anais Nin

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Blog Post: Heart worries - Post marathon palpitations

martinbamford — Fri, 24 May 2013 15:06:00 GMT

I’ve had a worrying couple of weeks. Coming out of the London Marathon, I was surprised at how quickly the recovery process was. Within a week I was out running again, and within a couple of days I was feeling fitter and stronger than I have at any time since my running journey started a year ago. And then it all went wrong.

Last Monday evening I started experiencing heart palpitations. I’d been for a fast run that morning and thought I probably got a little dehydrated over the weekend, having spent most of the previous day soaking up the rare May Bank Holiday sunshine on the beach. I’ve not had palpitations for about a decade. The last time was during a holiday in Italy when I was drinking far too much coffee. This time round, I’m caffeine free so that clearly wasn’t the cause.

The palpitations got steadily worse over the next 48 hours. Initially I tried to ignore them, assuming they would disappear as quickly as they arrived. I did something I had been meaning to do for ages and booked a full medical check through my private medical insurers. The earliest appointment for this, which would include an exercise ECG, was a month away, so by last Thursday morning I realised it was time to see my GP.

Of course the NHS being what it is, they couldn’t see me for several days. I eventually convinced the receptionist that I should probably be seen the same day, as surely they didn’t want a heart attack victim on their hands, so within a couple of hours I was having patches of my chest shaved and ECG leads fitted. Surely enough, I wasn’t imagining the palpitations and the ECG showed an ‘abnormal reading’. A quick review of the data with the GP and he made an urgent referral to see a cardiologist.

Now things were getting scary. I’m only 33 years old, have no history of heart problems in the family and consider myself to be in the best shape of my life right now. Having run a sub-4 hour marathon only a few weeks ago, I was fairly confident that my heart was not about to stop beating. But regular pauses and then extra (ectopic) beats are horrible. I spent most of Saturday night lying awake in my bed, convinced I was going to die, which turned me into a nervous, exhausted wreck come Sunday morning.

My ‘urgent’ referral to see the cardiologist wasn’t forthcoming by Monday lunchtime, nearly a week after the palpitations had started, so I chased up the GP to find out that the NHS definition of ‘urgent’ is four days to send a fax. Thankfully, after another restless night, the wonders of my private medical insurance kicked into action. The next evening I was at the local cardiovascular clinic under the expert care of the friendliest doctor I’ve met to date (“call me ‘Mike’”) and undergoing a series of diagnostic tests.

I had another ECG, a long consultation, blood taken and then an ultrasound, before having a 24 hour heart rate monitor fitted. I was also prescribed a granny dose of beta blockers, designed to calm my heart down a bit and hopefully help things return to normal. The echocardiogram thankfully confirmed that there is nothing wrong with my heart. Just hearing that made me feel instantly better.

I’m back to see the cardiologist next week for the results of the 24 hour monitor and blood tests. My working theory right now is that the palpitations were brought on by an electrolyte imbalance. It was a hot marathon, I’ve been craving salty food since then and probably did too much running since the marathon when I should have been resting. Failing that, it might just turn out to be ‘one of those things’.

Regardless, in a way I’m pleased that I’ve had such a thorough examination and been reassured that my heart is in perfect working order. That gives me the confidence I need to get back into my training next week, and more resolve than ever to tackle an ultra marathon next year.

We are all told to see our doctor before we start a new exercise regime. I suspect many of us, me included, ignore this advice and just get on with it. After the past couple of weeks, I think every runner should get checked out with an exercise ECG as a bare minimum, preferably a full ultrasound scan. Yes, it will cost you the best part of £500 to get done. Compared to what we spend on shoes, race fees and photos, it’s a small price to pay to ensure we don’t drop dead during a marathon or whilst training on a remote trail somewhere.

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Blog Post: Lost in translation: a beginners’ guide in how to speak “runner”

Borntoplod — Fri, 24 May 2013 08:47:00 GMT

A few weeks ago, to celebrate the Paris Marathon, I posted some of the most commonly used* runners phrases translated into French.

Continuing in that linguistic vein, I thought it might be nice to put together some more phrases, this time intended to break down the language barrier between runner and non-runner. So feel free to show this to your long-suffering wife, husband, partner, colleagues, postman, or anyone else you like to bore and bemuse with talk of PBs, Splits and marathon-ness.

We say: “It’s a well-known scientific fact that you should change your running shoes after 500 miles to avoid injury”

We mean: “The shoes I like have just been released in a new colour”

We say: “I really maxed my lactate threshold during last night’s 5k tempo”

We mean: “I went for a run last night”

We say: “I tried for a negative split, but overcooked it early on and now my ITB hates me”

We mean: “I went for a run last night”

We say: “I went for a run last night”

We mean: “Okay, you caught me out. I spent the evening in a seedy hotel with a trio of broad-minded Swedish cheerleaders and a large tub of brandy butter”

We say: “I think we deserve a holiday. I’ve heard that <insert holiday destination> has some lovely beaches, and Tripadvisor.com described it as one of the most romantic getaways in the world”

We mean: “I’ve just spent three hours looking at Google earth, and <insert holiday destination> has some awesome trails”

We say: “The marathon stick and foam roller are both excellent tools for achieving self-myofascial release, and will help prevent injury”

We mean: “I know these things look like giant sex toys. Stop looking at me like that”

We say: “This new head torch has a really wide throw and an output of 300 lumens. I need it for my night runs to avoid tree roots, potholes and low-hanging branches”

We mean: “This new head torch has a really wide throw and an output of 300 lumens. I need it for my night runs to avoid tree roots, potholes and low-hanging branches. But mainly I’m just scared of werewolves.”

We say: “I realise that an £80 entry fee might sound expensive , but you have to appreciate that it’s famous for being a really technical course while still retaining fantastic PB potential”

We mean: “There’s a race. I heard that last year they had some really nice fudge in the goody bags. I like fudge”

We say: “So anyway, how are you?”

We mean: “I really want you to ask me about this medal I’ve been wearing for the last three days”

* if you’re a bit odd.

Lovely readers, a gentle reminder that you can follow me on the twitter (@borntoplodblog) or on my new-ish Facebook page. Other contact details are in the contacts section above, strangely enough.

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Blog Post: Running Music Suggestions

Baz Taylor — Wed, 22 May 2013 09:45:00 GMT

Previously, I have written about the types of music I listen to and how those tracks relate to running pace. I find the lyrics are just as motivational as the backing music a lot of the time. It’s great when you’ve got a kilometer to go and a great track comes on that gives you a boost to finish the run.

Check out the Running Bug’s Ultimate Running Playlist.

I have gone through some of the tracks I listen to and pulled out the lyrics that stick in my head when running. I hope you like what I post here and let me know what your motivational running tracks are.

Godsized – Walking Away

“Never again will we be beaten down, we’ll take everything you’ve got and turn it round“

(Please visit the site to view this video)

Metallica – Broken, Beat And Scarred

“You rise, you fall, you’re down and rise again. What don’t kill ya make ya more strong. Rise, fall down ‘n’ rise again “

Deftones – Headup

“Think of this as the sun and the mind as a tool, but we could bounce back from this one with attitude, will and some spirit “

(Please visit the site to view this video)

Brand New Sin – Black And Blue

“I know you don’t believe it, damnation’s almost through. I’ve almost lost what’s all me, we’ve battled hard, we’re black and blue“

(Please visit the site to view this video)

Iron Maiden – The Age Of Innocence

“So we only get one chance, can we take it and we only get one life can’t exchange it. Can we hold on to what we have, don’t replace it“

(Please visit the site to view this video)

Disturbed – Indestructible

“My motivation an oath I’ve sworn to defend. To win the honour of coming back home again. No explanation will matter after we begin. Unlock the dark destroyer that’s buried within. My true vocation and now my unfortunate friend you will discover a war you’re unable to win“

(Please visit the site to view this video)

Ozzy Osbourne – Fearless

“I’d rather die on my feet than live a life on my knees. I am warrior, I feel it, no pain, no mercy, no weakness“

(Please visit the site to view this video)

Last, but not least you can’t be mentioning motivational lyrics without including the main one everyone knows!!!

Iron Maiden – Run To The Hills

“Run to the hills, run for your lives!“

(Please visit the site to view this video)

Let me know what you think and what your favourite tracks or lyrics are, thanks.

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If you're struggling to improve your Personal Best then these tips will help you go faster than ever.	Here are 10 top tips to keep you motivated as you up the miles.	The best non-weight bearing exercise to keep CV fitness high and condition the whole body.	Good posture gives running performance a huge boost and helps fend off injuries to boot.

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Blog Post: Running: Looking for a Boost?

RunDeeMc — Tue, 21 May 2013 11:21:00 GMT

You know what’s it’s like, running day in and day out and you hit a bit of a rut, so I needed a little change to my routine, I decided to do two things to get me back on track…

First, a change to my route, I've been running to work once or twice a week for the last 5-years so it’s no surprise that I'm pretty bored of the 10-mile route. The same long London roads full of traffic, past the same shopping center, and dreading the same hilly bits and annoying traffic lights that take up to five minutes to change. So I swapped that run for an hour around my lovely local park. This means less pollution, different (and in fact harder) hills and not a traffic light in sight. It's amazing what a change of scenery can do-the last few weeks of sunshine has helped too.

But then again sunshine and England are not the best of friends, so for a change of scenery on a rainy day I went along to the Jubilee Gym in Convent Garden to try out something called a Zone dome. Very basically, it’s a 1.5 metre screen that surrounds the treadmill and projects scenes from inspirational destinations around the world (there's five to choose from), so you can pretend you’re in California's Venice Beach, the Australian Outback or as I chose…Route 66.

I ran along as the road moved with me, cars passing me, deer jumping out into the road. It was definitely different but after half an hour it started to feel pretty similar to a road outside…I probably should have chosen a more exciting destination! But the upshot is that just doing a few new things had put a spring back in my step.

This takes me nicely to my second change, a new pair of trainers. I'm a Brooks Adrenaline girl, I love the trainers-on road, on trail, walking up mountains-they're my trusted friends, but I thought I'd treat myself to a new pair to play with now and again. I wanted something different so after some research I settled for the new Adidas Energy Boost. I knew I was taking a bit of a risk as I'm an over pronator and these are neutral shoes but I wanted something light to give me a bit of bounce. The trainers are great for short fast runs of up to an hour, but anything slow or longer my legs need the support I'm used to.

So if you need a change: new trainers and new route are a pretty good call.

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Fiona Bugler picks three of the top diets that will help you shift the pounds.	Here are four important tips to make sure your running for weight loss plan is a success.	Here are five top tips for eating a good quality diet that may help reduce the risk of injury.	Here are a few of our top tips to help keep you on track to achieve your goals and more.

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Blog Post: Bugathon winners announced! - Week one

therunningbug — Mon, 20 May 2013 14:08:00 GMT

We’re delighted to announce the first winners of The Great Bugathon Giveaway!

25 lucky Bugs have won one of our very own bugdanas!

Whether you use this incredibly versatile bit of kit as a hairband, headband, wristband, mask, or a neckerchief, you’ll be able to stand out from the crowd and connect with your fellow Bugs!

Check below to see if you’ve won!

Bugdana winners!

1. chrisaylmer
40.65 miles

2. aghidau
18.8 miles

3. JPryer
17.29 miles

4. new body wanted
16.3 miles

5. Alien66
13.22 miles

6. keldoll
11.42 miles

7. aandyv8
8.66 miles

8. carolhaylett
8.41 miles

9. malakita
5 miles

10. tazzygirl
36.6 miles

11. Bathford Dixon
3.87 miles

12. Trink
41.12 miles

13. gavtris
2.89 miles

14. alex rob martin
0.99 miles

15. lehorse
34.19 miles

16. Martin Hopkinson
23.73 miles

17. pault49
25 miles

18. Paula Gibson
24.85 miles

19. daffy65
16.3 miles

20. Book ladybug
7.8 miles

21. James Daly
6.44 miles

22. Lisa Speedy Hunt
6 miles

23. fireblade1964
24.36 miles

24. swiftbyname
20 miles

25. nigeruns
15 miles

Congrats to all of the above!

If you haven’t been lucky this week, don’t worry – we have hundreds more top prizes to giveaway.

This week you have the chance to win a pair of the latest Brooks specialist running shoes – and if you win you’ll get to choose any pair in the Brooks range!

This means you’ll receive the perfect fit, style, and support, in line with your running needs!

And to qualify for the stunning star prize -- a running holiday in the Algarve – simply log 15 runs in total over the course of the competition. Please see terms and conditions.

Every time you go for a run, simply log your miles, add to the total – and win prizes!

Prizes will be sent out on completion of The Great Bugathon Giveaway competition.

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Running Discussion Forum	Running Injury Advice	Food, Nutrition & Weight Loss	Running Training Tips, Tools & Plans
Join the conversation in our buzzing forums. Over 100,000 runners are already talking!	Avoid running injuries by following our advice on how to prepare your body for running.	Running to lose weight? Get your diet right to shed pounds and enjoy running.	Training advice, free training tools and loads more training plans for runners.

New to the Running Bug?

We're the online community for runners with over 125,000 members! Join today - it's free and easy - and you'll get access to all our running events, training schedules and advice, shop, groups, blogs and forums.

You will also be able to share and communicate with the running community in bugmiles and the great debate.

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Blog Post: RIBS: The 4 things to take with you on a run

running_dan_w — Fri, 17 May 2013 10:50:00 GMT

I’ve been running regularly for 26 months now, but I still feel like a newbie in many respects. I’ve not competed in many races, I’ve signed up for, but never run a ParkRun and I don’t run in a club. What I have been reminded of at the weekend is just how much I love running (something my 16-year-old self would’ve scoffed at!) and on my run tonight I had an epiphany:

No matter how tall, short, thin, fat, old, young, fast or slow you are, there are just 4 essential things to take with you on a run.

And here, in no particular order (except to make an attractive acronym), they are:

#1 – Reason

There are always many excuses not to run: work was tiring, it’s raining/snowing/windy/too hot (delete as appropriate), the footy’s on, there’s chores to do. Whenever any of these little things creep into your head, before they prevent you from getting off the sofa or before they tempt you to cut that run short remember the reason you started (or wanted to start) running.

These may be just as numerous and varied but they often can’t be heard over those naughty excuses. Whether it’s to get fitter, to de-stress, to challenge yourself, or to raise money for charity, focus on your reasons to run.

#2 – Inspiration

I mentioned I was reminded how much I love running at the weekend. This was thanks to Liz and Laura who organised the inaugural “Write This Run” event, a conference for running bloggers. A day full of interesting speakers and surrounded by equally passionate running bloggers left me charged with energy, emotion and inspiration.

“If you have a body, you are an athlete”

A degenerative nerve disease didn’t stop Donna DeWick (@donna_de) from becoming a para-triathlete when the doctors told her she shouldn’t run.

“Why can’t I do that?”

Mimi Anderson (@Marvellousmimi) took up running at the age of 36 and hasn’t let age or Grandparenthood get in her way of running on 6 of the 7 continents (only the Antarctic eludes her) and becoming the fastest woman to run from John O’Groats to Land’s End, the fastest person to cross Ireland on foot and the first and only woman to run back-to-back Comrades Marathons.

“Only stop if there’s no other option”

When Kevin Betts‘ (@52marathonman) dad committed suicide, he decided to raise money and awareness for Rethink Mental Illness using his goal-setting approach. In 2011, Kevin ran 52 sub-4 hour marathons, 27 of which were on treadmills!

“Why? Why not?”

It’s takes little effort to find amazing people doing extraordinary things. You don’t have to try to match them – just pinch a bit of their energy, drive and determination. I know they won’t mind, they have plenty to share round!

#3 – Belief

This is perhaps the most difficult of the four things to find and hold on to (it’s certainly my weak spot) but that’s why it’s so important – if you don’t believe you can do it, you won’t.

Now as in real life, there is a fine line between arrogance and confidence but frankly, for many of us I know that fine line can sometimes be as far away as the horizon. Have faith in yourself. Your mind will tell you to stop far quicker than your body needs to. Pinching another pearl of wisdom from Kevin: If a marathon was really that hard, why do hundreds of thousands of people complete them every year?

#4 – Support

Some people may disagree but you can’t do it on your own. Surround yourself with people who will provide you with encouragement to keep going. They don’t have to understand why, they just need to understand its importance to you; whether it’s taking on a Mimi-sized challenge or just taking the first steps to get yourself off the couch.

Your support doesn’t need to be limited to those you can touch and feel either (although that can be more fun)! There is a vast field of runners dodging the traffic on the information super highway – get yourself on Twitter, get yourself a blog, get yourself to next year’s Write This Run. It’s amazing how much support you can receive from absolute strangers. And you never know, you may just meet some of them in real life too!

Tonight’s Run

I nearly forgot about tonight’s run (I didn’t really – that’s just a bit of artistic licence). I took these 4 things with me on my run tonight. They didn’t weigh me down. In fact, along with some great running form tips from Karen Weir (@RunWithKaren), they powered me round. They helped me push past the point of wanting to stop. They helped me forget about the wind and rain. They helped me push myself to, albeit unofficial, a personal best 10k time of 47:26 – an improvement of nearly one and a half minutes.

RIBS – don’t leave home without them!

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6 Tricks to Run Faster	Long Run Motivation	Low Impact Training Techniques	Exercises for Good Posture
If you're struggling to improve your Personal Best then these tips will help you go faster than ever.	Here are 10 top tips to keep you motivated as you up the miles.	The best non-weight bearing exercise to keep CV fitness high and condition the whole body.	Good posture gives running performance a huge boost and helps fend off injuries to boot.

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Blog Post: The Running Bug Ultimate Playlist

therunningbug — Thu, 16 May 2013 13:43:00 GMT

Last week, we asked you for your Ultimate Running Song on The Running Bug Facebook Page and received a fantastic response, with over 100 replies!

There were all kinds of songs from every genre imaginable, and we've taken as many as we could find and put them all on one playlist; The Running Bug Ultimate Playlist - enjoy!

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Running Discussion Forum	Running Injury Advice	Food, Nutrition & Weight Loss	Running Training Tips, Tools & Plans
Join the conversation in our buzzing forums. Over 100,000 runners are already talking!	Avoid running injuries by following our advice on how to prepare your body for running.	Running to lose weight? Get your diet right to shed pounds and enjoy running.	Training advice, free training tools and loads more training plans for runners.

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Blog Post: Overcome your Pre Race Nerves…. 7 Quick Running Tips

Kim Ingleby — Wed, 15 May 2013 10:47:00 GMT

The greatest revolution of our generation is the discovery that human beings, by changing the inner attitudes of their minds, can change the outer aspects of their lives. — William James

I raced yesterday, for the first time in about 6 months, but in reality it’s about 2 years. And if you read my blog regularly then you will think, that’s not true, you’ve done lots of races. Yes, I have, but they have been big challenges, so the aim has been to complete them, and do the best I can.

Has it been awhile since your last race? Find your next event here.

Interestingly yesterday, was ‘only’ a Sprint Triathlon yet I was more nervous about this, than the Ironman?!! And with all my Mental Strength Coaching, I was well prepared, but still nervous. Why? Well, three things I identified.

Firstly, I knew I could do a Sprint, so I wanted to actually race as well as do my best.

Secondly, I had not done a race for 6 months, following medical time out so didn’t know how I would respond.

And thirdly, as many people said, surely if you’ve done an Ironman anything is now easy….. I realised, no it’s not easy, it’s just different.

Sunday was a brilliantly well organised local race, windy and fresh for a Sunday morning. It got me thinking about todays’ blog and how I could share a few top tips to help you overcome your race day nerves and do your best.

1. Let Go of Bad Nerves

Being nervous I believe is normal and a good thing. It shows that the event matters, the key is what you do with the ‘good nerves’ and how to let go of the ‘bad’ nerves which burn your energy.

2. Breathe Deeply and Remain Calm

Listen to music, stretch, walk, read a book, talk in a light, positive conversation to others – whatever works for you to stay calm and keep your breathing deep and slow. This will calm the body, avoiding excess cortisol and adrenal being released.

If you feel really nervous, take a moment to write down, ‘what is it that makes you feel really nervous and how can you let go of this? Create a plan and stick with this each race.

3. Breathe in the Feelings You Want…

…such as calm, strength and courage and breathe out the feelings you do not need, such as fear, nerves and what if. You can store the positive nerves inside you as energy to use at the end of the race, this works really well for some people.

4. Arrive Early

Arrive with plenty of time, yet not too much time. Get a feel for the event, get prepared and then just relax. (using point two if you are not sure how!)

5. Stay Positive

Remember why you are doing the race, the positive reasons and what you want to achieve. Bring your mind into remembering all the things that have gone well for you, all the people who represent positive role models for you and let any limiting thoughts that come into your mind and flow straight out again.

6. Get an Early Night

Make sure you are well rested, you have had good quality sleep, eaten good foods (avoiding too much fibre or sugars pre-race if your stomach is sensitive) and are well hydrated. All of this will calm your body and mind before the race.

7. Relax

Focus on going and doing your best, smiling, relaxing and enjoying the moments. Be proud of what you do, whatever the outcome, there is always another day and always something you can positively work on.

I think I could write a whole book on techniques to overcome your fears pre-race, but these are just a few basic top tips to get you started. Do let me know how you get on, and if you have any top tips that work really well for you? I would love to hear about them, so do comment below or send me a tweet @kimingleby and join @teamenergised for daily advice.

And if you are wondering how I got on, I was the 8^th lady home (although the leader was about 15mins ahead, respect!!) and my learning’s to work on are…..more efficient, power bike sessions are required and getting back into ‘racing’! Bring on the next one… open water, brrr!

I really look forward to our next Blog, which is just after the second May Bank Holiday, how time flies! Any requests do let me know…. Otherwise, be fit, be well, strong and energised, Kim :)

More from The Running Bug

6 Tricks to Run Faster	Long Run Motivation	Low Impact Training Techniques	Exercises for Good Posture
If you're struggling to improve your Personal Best then these tips will help you go faster than ever.	Here are 10 top tips to keep you motivated as you up the miles.	The best non-weight bearing exercise to keep CV fitness high and condition the whole body.	Good posture gives running performance a huge boost and helps fend off injuries to boot.

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Blog Post: Testing My Running Mental Strength

Baz Taylor — Tue, 14 May 2013 11:44:00 GMT

I’ve had some niggly injuries recently and think I have managed to shake off the worst. I had been working on getting the miles in again and also trying to find a bit of speed. Last bank holiday Monday (6th May) I had the Ashdon 10k in North Essex.

I had been forewarned by club members that this was a hilly course…an understatement if ever I heard one! The route felt like one permanent hill, my legs were struggling and it was a real grind. If you can imagine the start was on a street about 100 feet lower than the finish point higher up on a hill. So from the start you were slowly, but surely making your way around a loop finishing at a higher point.

The time for Ashdon came in at 47 minutes 46 seconds, which seems slow against my previous times, but for the route wasn’t all that bad! I felt disappointed at the time as I felt sluggish and slow and not particularly fit, in hindsight it was a good run. I didn’t stop at all even though my legs quite often were telling me to. Also the course was a good tester of mental strength as well as putting some good miles in the legs.

During the week I had a six mile run and a 5 mile run much closer to my average times. My lower legs have still been aching quite a lot and I really need to book in for a sports massage to get some of the slight tightness out and help them feel more relaxed. The diet hasn’t been completely strict, I have been eating all the good stuff as usual, but with plenty of the junk added along the way. Are you tempted by junk food, find the right things to eat in our Food and Weight Loss section.

It hasn’t affected my weight, but I do think it may add to my sluggish race feeling. This last week I have been making a bit more effort on that front and have started drinking beetroot juice again which I feel helps even if it is a placebo effect. Heading into Sunday just gone I was feeling quite good. The Clapham Common 10k in South London which I took part in yesterday (12th May) is fairly flat. It is a mix of tarmac paths and grass tracks and only has a very slight elevation rise.

I went into this in two minds, one knowing I had run a slow time last week, but also that it was flat and I could get a good time if I could summon up the effort. A perfect day for running with it being dry, warm and breezy I got off to a good start and was almost unsure as to how I should pace myself.

I decided to try and warm into it for the first couple of miles, it was a two lap course so as soon as the first lap was completed I began to push harder and found a good rhythm. I tried to catch someone that had been about 30 yards ahead of me for the whole race, but I just couldn’t get them. It was a good way of sticking with a high tempo pace though and I was rewarded with a time of 44 minutes and 49 seconds which is my second fastest time finishing in 37th of 311 runners.

It was really pleasing to have such a good run and I have more races soon as well. Henham 10k in North Essex on Sunday 19th May and then Hatfield Broad Oak 10k Essex on the next May Bank Holiday 27th which I am told is a PB potential course. So all being well that will be the race I will try and improve on 43 minutes 27 seconds.

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Blog Post: Lost in the Atlas Mountains: A Running Adventure I Will Never Forget

JuliaA — Tue, 14 May 2013 09:25:00 GMT

'You were the talk of the town' - our breakfast companion commented - 'everyone was very worried about you - you were lost and then you were found, and there was much relief all round'...

It was 9am and we were sitting chatting on the terrace in the sun at the Imlil Lodge in the Atlas Mountains in Morocco; Abdul was serving us a delicious breakfast of pancakes, eggs, orange juice and coffee and we were showing him the map of the point at which we had taken the wrong turn that sent us on what can only be described as a 'mountain adventure'. Only 10 hours earlier he had been re-heating our dinner, when much to his relief, we had eventually returned from the mountains.

That morning he had showed us a route that he had said, if hiked, could take 6 hours - we planned to run it; and so he had given us food for a picnic and two bottles of water, and the map, and directed us up to the village which was the first destination on our journey.

It is hot here, about 37 degrees, and our hotel is already at 1900metres, so once we were through the village, alive with people, goats and donkeys and onto the mountain road. Immediately, both Anadi and I felt the altitude, the heat and the very steep climbing, but we settled in; and we wound our way up the hairpin bends that is a mountain climb.

We took it in turns with the backpack and a sense of timelessness descended. We had set off at 10am, we had no watch with us so we just took one step after the other; pictures of the mountains around and the villages below expanding before us. After we had been running a while we happened upon a little 'cafe'. Two men in long dark robes showed us a sign that told us that were at Tizi and that the altitude here was 2300m.

We sat with them drinking orange juice and tea with honey in, and I bought a cobalt necklace. They cautioned us that the mountain climbed up to 3000m was a hard climb and to be aware; we thanked them and on we ran. We were feeling very good in our bodies, relaxed and strong.

Unbeknownst to us, within another few miles of winding our way up the mountain we missed the road that would have eventually looped us back to home on the route Abdul had shown us and instead we were heading off on an extraordinary adventure.

As we rounded a corner a group of four little boys joined in and ran with us, one of them with a soul as old and wise as the mountains we were running in, another with running in his being, matching our pace stride for stride beside us his face beaming.

The road came to an end and a group of men directed us over the mountain , not speaking the language meant we didn't know where they were directing us, but looking out over the vista it appeared we were doing a big circle and somehow managed to see where we were on Abdul's route!

The mountain took us up and up and the terrain changed, the footing uncertain, a steep drop to our left - fear gripped me and I had my first taste of re-entering my place of fear that had taken hold of me on the side of the glacier in the glacier 3000 race two years before.

With some difficulty I remained mostly in my centre, nearly spinning out on a few occasions, but soon we reached rocky terrain that although hard going and arduous and high up, oh so high up, about 3000m by now with sheer drops to the left or right. Also, periodically there were blue dots on the stones indicating we were on a tried and tested mountain route.

Dizzy with the altitude and hunger, and both water bottles empty, we found a mountain stream and filled our bottle. 'We have the mountains within us now as well as all around us' I said. We didn't know what time it was, but the sun indicated it must be beyond midday, we'd likely been on the road for 3 hours; food and a rest was needed.

We unpacked our picnic. Abdul had given us bread, cheese, tuna, tomatoes and two oranges. As we sat eating, an old goat herd appeared, we greeted each other and I offered him water. He sat on the rock for awhile and drunk from our bottle. I gave him an orange which he put in his pocket; thanked us, pointed to the top to see if we were heading there and went on his way.

We followed him shortly after and then joined him high up where he was watching his goats jumping about the mountain. Their agility and sure footedness inspired me. He shared a cup of his tea and honey with us and on we went.

We could see the path we needed to join and headed across to meet it. But the mountain here had only the side of it dropping away, and as we started across it my foot slipped and the fear gripped me again; there was nothing but rocks and scree and a steep drop below and the power of the mountains overwhelmed rather than inspired and immobilised by fear again, I could not move. Anadi was still and patient as I sat on the mountain side and cried and then re-centred knowing there was nothing for it but to inch my way to the path; I was holding on with both hands and almost going down on my bottom; suddenly jumping and leaping across the rocks towards us came the goat herd. He gave me his staff and took my hand and I let go. I surrendered, totally trusting him, and down the mountain we sped; at first I was totally terrified and then suddenly something shifted and it was like I was flying, I laughed out loud and shouted to Anadi 'I feel like I'm flying'; he was also leaping alongside, confidently finding his footing and using the shale like snow when skiing as a brake (he told me this, I have never skied!) and then we reached the path.

I thanked my guardian angel deeply from my heart and soon we headed down towards the firmer road. There was still a rocky steep descent to navigate, but the shift had happened and I became more like a mountain goat than before and the fear seemed to have gone. A profound change within me had occurred and I felt lighter; I had needed to put my total trust in the man who took my hand, and both in trusting and surrendering the fear lost its grip and my spirit was able to fly free within my body.

We reached the road and after tipping the mountain out of our shoes, we started to jog along the windy, sandy path that was - we thought - now leading us home.

As we ran we passed groups of children on the road, women walking, carrying bundles of grass and sometimes men walking or just sitting on the path looking out at the mountains. A truck taking people home from work passed us by in a cloud of dust and having dropped two people off we decided to check we were on the right road.

It seemed we were not!

We established eventually that to reach home we needed to cut across the valley and over the mountain - three little boys were close by, fascinated by us and the situation - soon it was established that they were to take us through the valley, we gave the older men 20 dirhams and he gave the boys some coins and we were off. Down a steep slope - thank goodness for my new found confidence - down and down we ran jumping over rocks down a narrow wooded path until we reached a river. We jumped 'famous five like' on the stones to cross it and then carried on up the steep slope that brought us up the side of the mountain. The boys decided they had taken us far enough and waved their hands vaguely up the mountain ' imlil imlil' they gestured...

Anadi and I were alone again, and once again off road on the side of a steep mountain. The views were awesome, if I ever dared look out over at them. A steep drop to our right meant I rarely did! But I wasn't as scared as before and this felt good. The air got thinner again and the terrain steeper, until we arrived at the top to a scene that remains etched in my being - the plains to our left looking like the Wild West and to our right mountains rising in rocky granite magnitude.

Which way to turn - there are points in our life - this way or that? Which completely change our life; was it turning left that would lead us home to imlil or turning right? We had no clue. The route to the right seemed to be an established one, with red dots at intervals on the rocks, and so we chose to follow the red dots; a choice that was to send us further into our adventure than we knew.

Once again I saw how changed I was because the route was rocky and steep and at times very slippery with sheer drops; but the red dots gave us a - false we now know - sense of security, and so each one we saw lifted our spirits, but unbeknownst to us sent us further from our path.

Anadi noticed that the sun was dropping behind the mountains and commented that we had run out of food and water; Fortunately we found a boy with a scythe by the river and asked him the way to imlil - he gestured up the mountain; back the way we had come. We should have turned left, not right.

Okay.... Anadi and I re-grouped, we found a stream, filled our bottle and started back up the mountain. But it was steep and rocky and we were both low in blood sugar. 'I'm not safe to do this' I said. Anadi agreed that we were both too 'spaced out', and with the sun setting we thought it best to keep heading for village and the road we could see above us, and to take a long route back that at least was off the mountain side.

If we had water and firm footing we knew we would survive, but with darkness not that long away, being on the side of a mountain didn't bode well.

An executive decision made, we continued to follow the red dots that lead us now up again to the village, with a terrifying last rocky ascent to get on terra firma. Anadi had lead the way and looking down he said I looked like a mountain lion making my way up the rock face!

The road was red and dusty and although we knew we were now taking the long loop around the edge of the mountain, we knew that it was only time and a steady forward motion that would bring us home.

After jogging steadily along for a couple of miles, very suddenly the road started to look more rocky and less road like; we passed a man, who was in truth an angel, but we were yet to know this, and he told us the road had fallen in and we would need to go over the edge of the mountain - up and down to re-join where the road started again.

We started up the side 'I don't think I can do this' I said to Anadi. It was so steep and so precarious. Once more I felt immobilised, but this time not so much with fear, but with lack of skills - running towards us came the angel - he leapt beside me took my hand and literally dragged me up one side, on the way down the other he kept putting his foot out ahead for me to use as a stepping stone. It was dangerous for sure, rocks and shale were falling beneath our tread; one wrong foot and we could have fallen down the rocky side; but we were being looked after and the road was firm again and we ran steadily on.

The sun was dropping in the sky, and as we wound our way down the red sandy road a sense of endlessness descended on us.

The people we passed smiled and we said bonjour which was understood without any real common language; the terrain changed and prickly pears now lined the sandy path, three men emerged from the more verdant scene carrying a log and a girl with magic in her spirit leaning against a tree assured us that the town we were heading for (where we hoped we might find a taxi) was down this path. We had no food and our heads were spinning, but we jogged on in companionable silence, united in our mission and sure that we would now be alive to tell the tale.

Another rocky incline and we met a group of men and a youth loading up a donkey with cement in its saddle bags. The youth ran up beside me and took my hand to get me up the rocky pass.

The road wound on and the sky was turning Purple with the setting sun, and we rounded the corner into village and a shutting sho ! We bought biscuits and chocolate and devoured them, the feeling of them in our bodies hardly noticing, but our heads started clearing. The man we bought them from said that the place with taxis was 10k away - so about an hour I thought.

We had water and it is warm here. I knew that even though we were on a road, it was rocky and the sides still dropped away from us and that if darkness fell and we hadn't reached the village with taxis, that we would need to stop and walk, and if necessary stop completely and stay and sleep until the sun rose.

Having decided this, our only concern was that people would be worried, but we knew we were safe. It seemed we were miles from anywhere with the mountains rising and enclosing us either side with the road seemingly never ending.

The phut phut of a moped coming up the hill towards on the deserted road was the only sign of life. It passed us, slowly, and Anadi suddenly called out 'excuse sir, excuse sir' the man on the moped heard him and stopped a little way up the road. We established that we needed help! A taxi - he phoned a friend - and after some negotiation as to whether we had money he said his friend was coming for us.

By now darkness had fallen completely and my thoughts kept moving to Abdul who was expecting us for dinner. I would move them back to the moment knowing that we would appear, and that if he had worst fears they would not be realised; but I still felt for his worry; which we have since found out was happening; the lost English couple who he had sent out to the mountains that morning!

Our latest guardian angel, who without, we truly would have been well and truly lost on the mountain, stayed with us. After a while he motioned to us to climb aboard his moped and once more a fear of mine was faced - no control on a steep, slippy mountain path with three on a moped. I clung round his waist. Anadi was holding round my waist and after a few bends where my heart was in my mouth, I closed my eyes and once more trusted a stranger on the path.

Headlights were coming towards us, our taxi was arriving; the relief of climbing into a car having deeply thanked our moped man and given him one of our 20 dirhams was slightly challenged, as he wound his way speedily down the mountain and when after soon reaching a real road, speeding up further, so that to me the ride resembled being on a helter skelter!

We then saw how far we still would have had to go to reach the town with the taxi and still how far we were from home.

We reached the village of imlil at 10pm - twelve hours after we had set off. Our driver didn't know the way to our lodge and a group of men gathered. It was established who we were and Jamal the owner of our lodge was called to say that we were safe. It was then that Anadi and I realised that there was general wide spread relief we were safe; the men in the village climbed into the taxi with us and came the last mile to deliver us to our front door were we emerged dusty exhausted and transformed.

See also:

How not to train for 100-mile race	5 things ultra runners can't do without	Death Valley Jack	Nutrition for Endurance
Paul Smith, Race Director of the Satmap 10 Peaks, explains how not to prepare for the biggest race of your life.	The five essentials that any ultra runner should pack at all costs.	75-year-old Jack Denness, AKA Death Valley Jack, prepares to tackle 135-miles in his 14th Badwater Ultra-marathon.	Here are some top tips on what to eat when you’re opting to run longer than 26.2 miles.

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Blog Post: Post Virgin London Marathon: Resting or Running?

martinbamford — Thu, 09 May 2013 09:50:00 GMT

I can’t believe that over a fortnight has already passed since the London Marathon. Those first few days of recovery were painful. I was hobbling like an old man on Monday, still feeling stiff on Tuesday and enjoying the benefits of hot baths on Wednesday.

Despite promising myself I would take a couple of weeks off running, I was out hitting the trails again by Thursday evening. Just a gentle couple of miles, on grass, reminding myself what running felt like. After a slow start, I got progressively quicker and was pleasantly surprised with my average pace by the time I got home. I took a couple more days off to rest and then, after getting home from a picnic in the park on Sunday, managed a quick 4k run in the hills.

Over the past week I’ve run five more times and something very strange has started to happen. I’ve never been much of a morning person. My usual strategy in the mornings is to stretch out every last drop of slumber time, making friends with the snooze button on my alarm and staying in bed to calculate the latest possible moment I can get up and still be at my desk by 9am.

But during this last week I’ve not only been out of bed at 6am every morning, but lacing up my trainers and out running on quite a few of them. I did a fast 5k at 6am last Tuesday morning, followed by a slower 5k exploring a new woodland trail last Thursday morning. I ran in the hills yesterday morning and then this morning I repeated the same route as last Thursday, shaving 3 minutes 30 seconds off my time.

On Saturday morning I joined a group of runners led by a representative from Surrey Wildlife Trust, on a guided 10k run around Newlands Corner and St Martha’s Hill near Guildford. Other than during races, I’ve not run in a group before and I absolutely loved it. One item on my to-do list for this week is to finally join our local running club or reach out and find some running buddies.

The rest of May is an informal base building period for me, before a more structured four weeks of base building takes place in June. From there it is 16 weeks of structured training, culminating in the Greensand Marathon in October. Being able to run before breakfast, and it appears run on consecutive days, means I can fit in a lot more mileage each week than I could in the build-up to the London Marathon.

One evening last week I took my dog up into the hills to start exploring the Greensand Way, the trail we will be following for the marathon in October. I knew it was going to be hilly, with a mile of vertical climb over the 26.2 mile course, but within the first couple of minutes I had discovered one path nicknamed ‘the scramble’ and reminded myself of another extreme climb to the top of Pitch Hill. At least the views from up there are incredible.

So between now and October it is my mission in life to become a mountain goat. I’ve got three 10k races and a half marathon to complete before now and then, which will hopefully help me stay sharp, but other than that it is trail running all the way with plenty of time spent exploring the Greensand Way.

More from The Running Bug

Improve your running performance with compression	Running injury advice	Food, nutrition & weight loss	10 ways to avoid running injury
You cannot fail to have noticed quite a few runners strutting about in extremely tight fitting garments.	Avoid running injuries by following our advice on how to prepare your body for running.	Running to lose weight? Get your diet right to shed pounds and enjoy running.	Just started out or a seasoned runner? Here are 10 ways to keep injury at bay.

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Blog Post: Do you have a calf injury from running?

sammymargo — Wed, 08 May 2013 12:39:00 GMT

At this time of year I get many calls from runners with calf strains.

As a fan of self-management I tend to advise them to help themselves, but at some point they may realise that their calf injury needs professional help. There may be a more serious or more chronic problem.

And if its not dealt with it could mean an end to running!

Calf injuries typically happen in middle aged runners and usually happen as a result of failure to withstand a force through the calf muscle. The chances of it happening again are high.

Here are my top tips to manage calf injuries:

IMMEDIATE MANAGEMENT (PRICE)

PROTECTION - protecting the healing tissues is perhaps the most important part of the healing process. This prevents further tearing of the calf muscle, minimizes

the amount of bleeding and subsequent bruising in the area. It may mean wearing a heel raise or shoes with a heel - an advantage for the ladies

REST - for up to 36/48 hours

ICE - using an ice pack or a more conveniently Deep Freeze Spray

COMPRESSION - compression plays an important first step and is often undervalued. Use a compression bandage or compression garments to help reduce bleeding and subsequent bruising.

ELEVATION - Lift the leg above the heart to reduce blood flow and reduce swelling.

EARLY MOVEMENT

After 48-72hr period, runners should get moving. Early movement limits the size of the scar, facilitates alignment of the regenerating muscle fibers, and helps in regaining strength of the injured muscle.

Stretching should be avoided until at least 10 days after the injury when it is severe. By day 10, however, research has shown that the connective tissue scar can adequately withstand the forces associated with stretching.

A good place to start with stretching is to use a belt/strap with the runner in a non-load bearing position such as long sitting position before progressing to standing. Stretching should be for 10-15 seconds which are repeated 3-5 times before increasing the time of the stretch up to one minute. Avoid bouncing when stretching. Once the runner has restored some flexibility they can progress to deep tissue mobilization which can then be combined with movement.

RETURN TO RUNNING

Before even considering returning to running, the runner must show symmetrical flexibility of the calf muscle in comparison to other side and show no swelling. They should also be able to walk fast and climb stairs. Some more advanced exercises can be carried out and a gradual and safe return to running can take place.

More from The Running Bug

5 Reasons to Take Recovery Seriously	Running Injury Advice	10 Ways to Avoid Running Injury	What to Do in the Crucial First Hours of Injury
Once you've started running the last thing you want is an injury holding you back.	Avoid running injuries by following our advice on how to prepare your body for running.	Just started out or a seasoned runner? Here are 10 ways to keep injury at bay.	The first 72 hours after injury are the key to making a quick recovery. Here’s what to do.

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Blog Post: How to fit running into your busy schedule

Baz Taylor — Wed, 08 May 2013 11:06:00 GMT

With the fantastic current bit of dry, warm and sunny weather I have got behind again with my latest blog post. I have written up and submitted my shoe review on the Brooks Adrenaline GTS 13 which should be posted on the bug this week.

As well as running I always have other things on the go that keep me busy; working, sparing time for my two children and helping with their homework, I also have an original 1983 Raleigh Burner I am stripping and rebuilding - nostalgia for me and a collectible bike for my son. We also have an allotment to tend, so we are right in the thick of planting, weeding and watering.

My employment means I am a signed-up trade unionist and I am an elected Union Learning Representative. In this role I give up my time to help employees find educational opportunities.

So what has all of the above got to do with running? The simple answer is time management. We all have busy lives and all too easily can give ourselves the excuse of being too busy to fit in a run or any exercise for that matter. If you sit down and literally write a timetable of your daily schedule somewhere there will be a gap. It may only be 15 or 20 minutes but that is enough! O.K., some days really are chock-a-block busy, but don't let that be the excuse for the next day or the day after that!

My general work type day will usually run as such:

07.00am Get up...

07.15am ...Actually get up!

07.30am Help get children ready for school

08.00am banana and coffee, daughter leaves for school

08.15am Feed pets

08.30am Wife leaves with son for school, she then goes on to work

08.45am/09.00am Go for run

09.45am/10.00am Return from run

10.15am Cook breakfast - porridge

10.30am Eat breakfast - watch news/go online

10.45am/11.00am Shower and change

11.30am Wash dishes/tidy/washing in or out to dry.

Depending what time I start work I may even now have an early lunch. I can start work anywhere from 12.00pm to 17.00pm. If I start later at 16.00pm or 17.00pm this would give me an opportunity to either nip to the allotment or answer emails etc. I then go to work and am typically home at 23.30pm, but can be home as late as 01.30am! Then repeat the above.

Tuesday and Saturday are my usual rest days from exercise if not from work. I also work quite a lot of over time so booking races well in advance means I am committed and also force myself to have the time off and away from work. So although having a busy and full lifestyle it is still possible to fit in three or four runs a week. If I am off from work on Tuesdays then I attend the Saffron Striders running club, then depending how I feel the next day I will either run or give myself the day off knowing I put in some good effort at the club.

The only issue once you have sat down and worked out where and when you can fit in your runs is self-motivation. Believe me, getting home at 01.30am on a late finish day and then getting up at 07.00am can be a real struggle!

Once into a regular routine it becomes second nature to go through the motions of getting up, getting ready and heading out of the door. Most will agree that getting out of the door is the hardest part and that once the run is under way they feel great and really glad they gave themselves the little push to get going. Even if on a tired day the session isn't the best, the furthest or the fastest. Your body will be thankful of the extra miles put into the legs and the stamina this will create for future runs.

If you are keen, but feel you are struggling for time I hope this gives you a little insight in how it can be done. Sit down, be methodical and see what you can do for yourself.

Happy Running, Baz.

More from The Running Bug

5 of the Best Training Sessions for Runners	Your First 10k: 6 Questions Answered	10 Tips for Fitting Running into a Busy Schedule	Train Like an Elite
Which training sessions do top coaches recommend for runners?	What do you need to know before stepping onto the starting line.	Even the busiest schedule can have time for fitness. Follow these tips to fit running into a busy lifestyle.	Rhys Chong describes how he completed an ironman using his own team of professionals.

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Blog Post: Bug of the Month: Maddie Moate

therunningbug — Thu, 02 May 2013 13:10:00 GMT

WELCOME to a brand new feature - Bug of the Month.

This new community feature will highlight one Bug's special achievements and give you a chance to find out a little bit more about them in our short questionaire.

To kick things off, we have chosen a special Bug you may have spotted on the forums this week. We certainly noticed the phenomenal response her London Marathon vlog received and we wanted to showcase not only her fantastic running achievements, but also her amazing video skills.

Her name is Maddie Moate, she runs for 40 minutes, two/three times a week and she has just completed her first Virgin London Marathon.

Take a look at her vlog - how to run the 2013 London Marathon! (a vlog from two sides)

We got in contact with Maddie to ask her about her running.

Tell us a little bit about yourself...

I am a YouTube digital presenter and wildlife enthusiast. I love to be creative, see the world and seek new experiences. This year I embarked on my first marathon and loved it! Think I've got the bug ;-)

1. What is your running nick name? e.g. Speedy Gonzales or Steve ‘The Snail’ Smith

Those who have seen my vlog may suggest, "T*ts and A**e', but I prefer, "The Vlogger Jogger".

2. How long have you been running and why did you start?

I've always jogged, but I started running seriously when I became the only family member to have not run a marathon.

3. What is the one thing you never run without?

House key. Such a nightmare if you forget that. (It has happened!)

4. You are coming to the end of an epic run, what song do you put on your iPod to get you across the finish line?

The Jurassic Park theme song by the one and only musical genius, John Williams.

5. What is your proudest running achievement?

Sharing a 30 second silence with 35,000 VLM runners as tribute for the victims of the Boston Marathon bombings.

6. You have been stranded on a desert island, what three items would you want with you and why?

A spade to make epic sandcastles, a camera and some chocolate covered pretzels (self explanatory)

7. Where is your favourite place to run and why?

I enjoy running past the Peace Pagoda in Battersea Park, my moment of calm in a very busy London.

8. You have just woken up from the best running dream, what happened?

I was being chased by Ryan Gosling. He caught me REALLY fast.

Have you checked out Maddie's London Marathon vlog? Has she tempted you to run the 2014 London Marathon or have you just discovered Ryan Gosling is dream cheating on you and have gone to run off the anger? Either way we hope you enjoyed our first Bug of the Month interview with Maddie.

Until next time...

Training for a marathon

Our marathon section will take you through everything you need to know to train for a marathon.

Running Bug forums

Opinions, discussions, advice and general chit chat all about all things running.

Marathon training group

If you're training for a marathon then post every training session and share your tips. A great way to stay focused on your training schedule.

Blog Post: Virgin London Marathon 2013

martinbamford — Tue, 23 Apr 2013 14:21:00 GMT

I’m not sure that anything can prepare you for your first marathon. 26.2 miles is a long way. You don’t really appreciate what a long way it is until you have been running for 22 miles and still have over 4 miles left to go before crossing the finish line.

Sunday morning saw me jump out of bed and head out on the streets of London in the spring sunshine. A probably unnecessary stay in a hotel near the finish line on Saturday night resulted in only a couple of hours of sleep, in between a couple fighting upstairs and waking every few minutes to nervously check the time.

But somehow all nerves disappeared by the time I reached Greenwich Park and assembled in my starting pen with all of the other runners. Months of training through the harsh winter months had prepared me for what was about to come, surely.

I was a finely tuned athlete in the best shape of his adult life. I had a carefully considered pacing and nutrition strategy for the next 3 hours and 40 minutes. After hours of online research and asking for advice from experienced marathon runners, I knew what to expect. I was ready for this.

Of course I wasn’t ready for this. Everything about running the London Marathon felt alien to me. I’ve run in big groups before, but never in a crowd of 36,000 runners. I’ve had people cheering me on before, but never hundreds of thousands of people celebrating the carnival that is the biggest sporting event in Britain. I’ve run 21 miles before, but 26.2 miles is at least 50% longer than 21 miles (or something like that).

Despite knowing I had to take the first twenty miles easy, I crossed 10k in around 50 minutes and the half marathon in 1 hour 46 minutes. To put these times in context, my fastest 10k race to date has been 50 minutes (albeit a hilly 10k) and my fastest half marathon was 1 hour 47 minutes (again, hilly).

As the race went on, I started slowing down a bit. Reviewing my split times afterwards, I had only three kilometres which were slower than my target 5:15 min/km pace. After the incredible moments of running past the Cutty Sark and across Tower Bridge, it started to get a bit tougher around Docklands and then much tougher along The Highway.

By the time I was running along Victoria Embankment, and the prospect of finishing my first marathon in my target time was becoming a reality, I was fighting back the tears. The conflicting emotions of heavy and painful legs, seeing other runners receiving medical treatment by the roadside, uplifting motivational signs in the crowds and believing I could do this became too much. I wanted to walk but knew I couldn’t possibly stop running after coming so far.

With 800m to go I pushed hard and picked up my pace, lasting until the rather depressing 600m to go sign which seemed to take forever to materialise. At 400m to go, I pushed hard again and held on this time to cross the finish line at a sprint.

My time was 3 hours 39 minutes and 15 seconds, slightly quicker than my pace band and nearly six minutes ahead of what I thought might be possible when I agreed to take part last November. After shaking hands with Sir Richard Branson, having my chip removed and receiving my well-deserved medal, I shuffled along The Mall to find my bag and relished in being treated like a hero for the rest of the day.

If you had asked me during that last hour of the marathon whether I would ever do it again, my answer would have been a resounding no. Despite being unable to walk properly all day yesterday, I was already committing to entering the ballot next Monday and thinking about a training schedule for my next races.

I’ve got a half marathon coming up in July and then a trail marathon in October. Next year, regardless of whether I get the opportunity to do the London Marathon again, I’m aiming to complete an ultra marathon, possibly the North Downs Way 50. That will no doubt require a whole new level of madness.

Whilst nothing can truly prepare you for your first marathon, I learned so much from Sunday that I can’t wait to apply in my training and racing over the next twelve months. In the space of a year, I’ve gone from unable to run for twenty minutes to completing my first marathon. Nothing beats that feeling.

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9 Tips to Run Your Fastest Marathon	Marathon Race Day Routine	6 Tips for Tracking Your Progress	4 Top Tips for Race Day Fuelling
We’re focusing on speedwork - something that the majority of the inactive population will know as ‘sprinting for the bus’.	Here are some top tips on what you need to think about in the 24hrs leading up to the race.	There is nothing more satisfying than crossing the finish line knowing that you’ve given everything you got.	One thing that is guaranteed to bring out a cold sweat is our fear of hitting that dreaded wall around the 18-22 mile point.

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Blog Post: Excellence in Recovery, 7 Quick Tips and 2 Inspiring Thoughts

Kim Ingleby — Mon, 22 Apr 2013 15:44:00 GMT

Wow, I’m inspired by people having the courage to do something that stretches their boundaries and perception of what is possible. The London Marathon is one of those global events that does just this, whilst raising money for charity and giving people increased confidence and fitness. It doesn’t really matter if you ran London, or you did your first 5km Park Run, the fact is you did something that stretched your boundaries and you should be proud of yourself.

The key to being proud, reflecting and learning from whatever event you have completed is allowing enough time to recover. Here are my 7 quick top tips for the best recovery and gain for your next race.

Whatever happened on the day you will have done your very best in the moment, so be proud of yourself and write down three positive thoughts to take away from the experience

Potentially, you could always have done better. Don’t worry about this, just write down two key learning’s from the race and what you are doing to do to improve them for next time, and how that would make you feel

Take 2-3 days longer recover than you think you need, this will allow for any niggles, aches and pains to fully repair and allow you to come back to training running optimally. If you can, book a sports massage and MOT to check there are not muscles imbalances, especially after a longer distance.

Eat plenty of good quality nutrients to give your body the fuel it needs to repair, complex carbohydrates, good lean proteins and fats, loads of vegetables and plenty of water to hydrate.

Get some good night’s sleep, your body repairs best between 10pm and 6am, so make the most of these hours to boost your immunity and get your energy levels strong again – here are 10 sleep tips for runners

Come back to training slowly and consistently, introducing some core, stability and light conditioning exercises for the first week, cross training, stretching and rolling before you get back to the running. And when you do run, check out your trainers and sports bra, do they need to be replaced.

Plan your next race or goal to keep your motivation up, speak to a coach to make some changes to give you an edge and get the results you are aiming for. And above all, make time before you next goal to have some fun time training, and remember to enjoy the moments

Let me know how you get on, and any top tips you have, I love to hear your thoughts and share.

I would like to wish four runners I had the pleasure of advising a massive well done, Stuart Amory (3hrs 05mins), Claire Doherty (3hrs 15mins), Karen Wright (3hrs 44mins) and Neil Carmody (4hrs 36mins), pretty impressed and inspired by these four!

I leave you with two thoughts for the fortnight from two people I know…

‘Being your Best is not so much overcoming the barriers others place in front of you, as it is about overcoming the barriers we place in front of ourselves. It has nothing to do with how many times you win or lose. But it does have everything to do with having the vision to dream, the courage to recover from adversity and the determination to never be shifted from your goals.” Natalie Lowe (Twitter)

“Don't give up on something you can't go a day without thinking about it...” Linda Stewart… so what are you going to enter with that thought then!!

In the meantime, happy running, listen to how your body feels, train with quality and rest with excellence, let me know how you get on…. @kimingleby for daily tweets and thoughts. Next Blog after the May Bank Holiday, enjoy!

More from The Running Bug

9 Tips to Run Your Fastest Marathon	Marathon Race Day Routine	6 Tips for Tracking Your Progress	4 Top Tips for Race Day Fuelling
We’re focusing on speedwork - something that the majority of the inactive population will know as ‘sprinting for the bus’.	Here are some top tips on what you need to think about in the 24hrs leading up to the race.	There is nothing more satisfying than crossing the finish line knowing that you’ve given everything you got.	One thing that is guaranteed to bring out a cold sweat is our fear of hitting that dreaded wall around the 18-22 mile point.

New to the Running Bug?

You will also be able to share and communicate with the running community in bugmiles and the great debate.

JOIN THE RUNNING BUG HERE! It's free and takes just 30 seconds.