Some winter running inspiration

The nights are drawing in. It's cold out there. You haven't invested in that new pair of thermal leggings yet. Sometimes a little mantra can help get you out there and keep you going. Chrissie Wellington has the words of "If" by Rudyard Kipling on her water bottle. So here's some lighthearted inspiration for you to motivate your legs to get out the door.

Running apps: useful or useless?

Running apps are a common occurrence now. But are they really that useful or should we save our pennies and stick with the good old tried and tested methods of training?

The top five that people use are:

Runkeeper
One of the most popular apps, Runkeeper tracks each run so you can keep tally of how far and fast you run over a period of time, as well as tracking your route run and elevation gained. It allows you to set goals and to log personal records to help keep motivation levels high. Runkeeper also has set training plans or workouts that you can follow. Not content with all that, Runkeeper now has an auto-pause function that magically stops the stopclock when you come up to a traffic light for example. Plus it now supports targeted heart rate training and will alert users when the heart rate is heading above or below the targeted rate. It has detailed health graphs which help users to track their overall health and fitness. Finally it gives you the added functionality of audio cues to tell you how well you have done over set periods.

Verdict? A good all rounder
Price? Free

Map My Run
Map My Run does what it says on the tin. It allows runners to map out their run. I personally use map my run before I set off to work out what route I need to take to run a set distance of miles. Map My Run also has a very useful sharing function where you can search other routes run in your area if you are just not feeling inspired. This is also great if you want a trial pre race run on a popular course route. Map My Run can be a bit fiddly to get used to, particularly if running offroad as you need to switch to "manual" to plot your route. Plus some of Map My Run's tools often do not work quite as you would like them too. It's also filled with annoying adverts that get in the way on the desktop version.

Verdict? Better pre run on the desktop computer
Price? Free

Nike+ Runner
Nike+ Running is a little like Runkeeper. It tracks all your running routes, along with your pace. One of the benefits of Nike+ is that you can double check and amend the accuracy if the GPS signal is a little off kilter. Nike+ will then re-evaluate your stats for you. You can also use Nike+ on the treadmill so those gym sessions can also be number crunched. The other edge Nike+ has over Runkeeper is the ability to be able to alter your music choice easily while on the run.

Verdict? Great for music loving gym bunnies
Price? Free

Endomondo
Endomondo is possibly a more social running app by a margin. It allows you to see what your friend's pbs are over different distances so you can try to beat them. It also allows you to compete against someone on the same route you run. It's a nice clean app (though a few too many ads) and easy to use but it has no easy link to controlling your music, so you'll just have to concentrate on beating your friend.

Verdict? Good for social sparring with friends
Price? Free / Pro costs £3.99

Zombies! Run
Bored of the same, same but different running app? Zombies,Run! aims to scare you into running faster. Possibly not the best app for hardcore stats fanatics or those who are serious about chasing pbs, but a good fun app for those more interested in turning a boring jog into a fun workout. That said Zombies!, Run also does provide structured training plans for those who want to be scared into training for a race.

Verdict? A little gimmicky
Price? £5.49

Overall verdict?
I think running apps are great for a couple of things - tracking and keeping track of your training sessions. So by doing this they can help motivate and provide feedback while on runs and also after runs, by storing all your training and logging all the incremental improvements (hopefully!) over time.

That said, I don't think they can or should take over good old intuition and/or old fashioned coaching. There is nothing better than listening to your own body while training. I try not to run so much with a Garmin for example as I think it teaches you to be able to pace yourself accurately (so vital in races) by knowing your own body and what pace you are running at. I also think running with a club or friends who can help develop your training and provide feedback is far more valuable than a robot voice in your ear.

But, as a tool used in conjunction with other training methods, I can see the real value in running apps so I'll be adding one to my iphone. I just have to decide which one.

Christmas gift ideas for runners

Ah nothing like a bit of retail therapy. Even more so when it involves brightly coloured lycra. Here's my top Christmas gift ideas for runners:

For ultra runners

Injinji compression socks
These socks tick two boxes - blister prevention and muscle compression - both key areas for successful (and less painful) ultra running.
















For fashionistas

Stella McCartney for Adidas shorts
Both stylish and effective, these shorts are both lightweight and windproof and will definitely attract some attention.







For the safety conscious

Ronhill high vis winter tights
These tights offer enough visibility to be safe during the winter months but also are not over the top, so can be used in the warmer seasons too.
















For gadget lovers

Garmin forerunner
Garmin's lightest GPS watch is also stylish too. Also comes in black and red.














For gym fiends

Resistance bands
Much more versitile than heavy weights, and also easier to store away, these resistance bands will complement any runner's cardio training programme with strength training too.













For winter runners

North Face etip gloves
These gloves are a genius invention as they allow you to use your touchphone without having to take off your gloves first. Great for winter training runs with music.












Don't like anything here? Then try the best online shops (IMO) for runners to find your own personal favourites.

Good for triathalon - Wiggle
Good for extreme running - Likeys
Good for bargains - Sweatshop
Good for female runners - Sweaty Betty

You thought your run was tough?

Check these ladies out.

Wendy Ingraham and Sian Welch give the crowds a nail-bitingly painful finish at the 1997 Ironman World Championships.



While Julie Moss puts new meaning into NOT.GIVING.UP.



Finally Paula Newby Frazier comes across the biggest wall of her life.



That 10km after work run doesn't seem so bad now does it?!

Running = happy

Hurdling Sri Lankan style

I've been rather busy over the last few months GETTING MARRIED (yey me).

But I'm ashamed to say that after storming through Ealing's cracking half marathon in September I had not run once since as I sidelined it in favour of the small matter of organising and attending my own wedding. Tsk.

That's two months of no running.

Admittedly we did go for a sort-of run on a Sri Lankan beach and had a chat with a Sri Lankan hurdler (as you do on honeymoon) but otherwise nothing.

Yesterday I began again. I huffed and puffed my way to work - 4.5 miles. Usually I get #rangry (my twitter hashtag for runner's road rage*) when I get stuck at a crossing or behind some slow moving pedestrians but yesterday I was secretly relieved I could stop.

I got overtaken as well. Bah.

Anyway, sod the plod. I loved it. Running is excellent fun. Perhaps taking a short break from running is a good thing for your mental state, as it revitalises the desire in you to run.

I've now just signed up for the Serpentine 10km on New Year's Day. I'm not going for a pb, I'm going for enjoyment.

I'm also going to sign up for a few trail runs over the winter to keep up the enjoyment aspect. Again I'm not in it to win it, I'm in it to get muddy, burn some calories, and have a nice cuppa tea and some banter at the end with fellow offroadsters.


*see also #rungry - the ravanous hunger you get at some point post long run

First class at Ealing's first half; race review of Ealing half marathon

Sunday 30th September was Ealing’s big day. Over 4500 racers filed into pretty Lammas Park to take part in their first half marathon. I was one of them.

I chose to run Ealing half marathon as it was billed as a fast flat course. I wanted a race where I would have a chance of getting a pb so this criteria was essential for me. It was also located in my neck of the woods (London) and was held at around the right time of year I wanted to run.

Even before the race I had good feelings about the organisation of the race. @Ealinghalf were active, friendly and responsive on twitter, and I received plenty of email updates and information through the post about the race.

At the HQ the pre-race portaloo queue time was around 10 minutes (fair), and bag check in a mere 30 seconds (excellent). Unfortunately pre-start waiting time was a little longer. We were all herded into the start pens according to our estimated finish time. We waited. And waited. And waited. Word soon spread that an incident had occurred on the course (a car had driven into a lamppost!), hence the delay in starting.

After a 20 minute delay the horn finally sounded. We were off! As normal at the start of races, there was some crowding in the first 1-2km, which then eased off as people separated out. However I was able to run at my pace from the start, which often does not happen in larger events and can be very frustrating if you are aiming for a pb.

The course was very urban and very twisty. One runner described the route map as “something someone had made up after a few pints in the pub – all over the place!”

Expecting a flat course I was surprised to find quite a few hills along the way. Fell and trail runners probably wouldn’t have noticed the inclines, but for someone who may have skipped one too many hill training sessions they hurt. However, where there are ups, there are always downs and the change in incline also made for a fairly interesting course too as you had more to think about.

The day was blessed with near-perfect weather. Cool but with sunshine and blue skies. Ealing is renowned for being a leafy part of London, so even though the course was all roads, it was a very pleasant route to run.

The support from the crowds and crew were also brilliant. I guess partly because of the weather, and partly because the event was new to the area, there were a surprising amount of people who had come out to watch.

The route was clearly marked out and manned. Water was given out along the way at appropriate points. One thing I loved was that we were given small bottles of water rather than cups, which were so much easier to drink from. Bar the lamppost incident at the start, the organisation was first class.

The race finished back in Lammas Park. With claps, cheers, a welcome drink and not-so-welcome slap on the back I finished. Everyone received a goody bag and a medal. Disappointingly there was no t-shirt inside. However we were given a can of beer which was unusual but fine by me!

I got the pb I wanted from Ealing half marathon but it was not as fast as I hoped for. If I had known the course was as twisty and undulating as it was I may not have originally signed up. However, I would have then missed out on a cracking first half marathon. Well done Ealing! I’m looking forward to next year. I may just do a bit more hill training first.

British Heart Foundation Clapham Common 10km race review

I signed up to this race in preparation for the Ealing half marathon at the end of the month.

It's billed as a "jog" to encourage non runners to join in, which I think is a great idea. When I first started running I was initially too scared of entering any races as I thought it would be full of scary running folk. I could have done with something like this back then!

It's a low key event. There's a safety briefing and warm up prior to starting, a couple of portaloos and lots of friendly volunteers manning the registration desks and dishing out bottles of water.

The route follows a 5km lap that weaves in and out around Clapham Common, which is run twice. There were a handful of volunteers pointing out the way and a few signs but unfortunately not enough as the lead group took a wrong turn a couple of times. However as this is pushed more as a fun run than a race, I can't complain too much.

The other disappointment was I was told the course was short. In other words it hadn't been measured accurately. I'd love someone who measured it to reveal its true length as I got a pb, or I think I did!

All in all a nice flat course and great as a training run. Just don't expect it to be too accurate.