Posts Tagged ‘beginners’ running tips’

The Procrastination of new & long distance runner

February 12, 2016 at 10:54
Posted by Rachael Woolston

Whether you are only just beginning to think about running or you are training for a 10km, half marathon or a marathon, our minds on getting out that door all think alike…


How long can I take to tie my laces? (whose tried that one on a run?!)

One of the most common things we hear from women who join our virtual Facebook running community is how they REALLY want to run but something – or many things – stop them getting out the door and they spend the day/week feeling bad about themselves failing to run. Sound familiar?

Well, to let you in on a secret, every runner I know is BRILLIANT at procrastinating. Take my morning for instance. I had six miles to run for my marathon training programme.

First, I taught a HiiT session (aimed at strength for runners and cyclists), which finished at 7am. The perfect opportunity to go straight for my run while I’m already outside. Or so you would think, right? Except this is what I did.

1. Went home and sat on Facebook for 90 minutes – it was for work but was it absolutely essential I post then? No.
2. Looked at my carpets and decided they looked awful and I HAD to vacuum.
3. Foam rolled my calves.

Finally, fed up with messing about, even as a little voice said, ‘ooh, I’m not sure you have time now,’ I went out.

Of course, that still wasn’t the end of the anti-run voice in my head. Once outside, it was so windy I thought about just running for two miles until I looked at my watch, realised how slow I was going and decided to give myself a push. In the end, that finally worked, I got my run done and NOW, I feel great.

So, what is the moral of this story and how do you prevent yourself procrastinating especially if you’re new to running?

Set your alarm for as early as you can bear and go running then, BEFORE your brain has time to kick in with excuses. Trick it while it is still half asleep.

Failing this, arrange to meet someone to run with. Don’t rely on a friend who isn’t really interested in running because they are always likely to back out at the last moment. Our online community is full of all kinds of runners of different levels,speeds and abilities who are in exactly the same boat and it is free to join.

But MOST IMPORTANTLY, remember that if you don’t run, you’ll tend to feel bad about yourself. Whereas if you get out that door and run, even if it is just up the road or a walk/run, you will feel a sense of achievement and THAT is what helps to spur you on to do it again and again. Think of it as your morning cup of coffee – it perks you up and leaves you raring to go. Alternatively, if you need an incentive, you can get money off our courses if you DO manage to complete some of our fitness challenges.

Right, now, set that alarm! Good luck.


Want to learn to run with support and qualified coaching advice? our next 5 week course starts Tuesday February 23rd 7pm.

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Winter running: What to wear

October 23, 2012 at 4:08
Posted by Rachael Woolston

As the cold draws in, the wind carries the icy breath of Siberia and puddles deepen, Victoria Del Federico shares her hard earned tips on essential winter running kit


Trail shoes

I used to think these were only for gazelle-like runners, not for mere ordinary mortals like myself.  But as I began running more off-road, slithering down muddy tracks with my legs turned to jelly from the monster hill I’d just come up, I soon began to realise that trail shoes are  a godsend in the winter.

A word to the wise though, don’t just buy any old pair like I did. Try out a few pairs and treat your purchase as importanty as you do when you are buying your usual running shoes.

Can’t afford trail shoes and your normal running shoes? Don’t worry, trail shoes are not essential but they can make you feel more comfortable up on the trails in winter.

Our Fitbitch winter pick for 2012 are Salamon Speedcross, £95



Wave goodbye to cold hands

Hands are the first thing to feel the cold when you are running in the winter, and there is nothing more miserable than icy fingers.

Not only does it feel horrible, gripping your hands can tighten shoulders, lungs and result in headaches.

Opt for water resistant,windproof gloves with pads on the fingers so you can use your IPhone or music without having to take them off.

Don’t try getting away with every day gloves – I started out running a year ago wearing heavy duty fluoroscent ones. They not only made me look like a bin man, but were far too hot and heavy.

Try Brooks Adapt Glove, £17.99 (, with a water resistant windshield when it turns misty, a thumb pad for IPhone use, and even a magnet that keeps the gloves together when not in use.


You can lose up to 75% of your body’s heat through your head so running with a hat during winter is a must, particularly if you want to keep that windy chill from freezing the tips of your ears.

Go for a high tech, lightweight fabric that wicks away sweat and if you have long hair, one with a hole for your ponytail is essential. Otherwise your hat just rides up your head leaving you looking like a Smurf.

Alternatively, if like me, you get too hot running with a hat, try a fleece headband like Ronhill Run Headband, £9.95 ( You may risk looking some Eighties throwback but believe me, you won’t care.

Keep your ears warm

Running jacket

Photos of me running last winter show me swathed in high viz commuter cycling gear. High spec it might have been, but designed for running? It certainly wasn’t.

If you can only afford to invest in one piece of kit for your winter running wardrobe, make it a decent running jacket. It makes a huge difference to your running comfort and enjoyment.

Whatever you do though, don’t waste your money on shower proof or water resistant jackets, as they just don’t cut it. It should be lightweight, so you can carry it without even noticing the extra weight if you need to take it off, as well as being water proof, wind proof and also breathable.

Most running jackets fall down when it comes to sweat-wicking, which just means you just get cold and wet from the inside.

Of course, all that technology comes at a price but get the right one and it will last. My money’s on the Original Mountain Marathon (OMM) Kamleika jacket, £150 (worn by Fitbitch coach, Rachael who has had her’s for three years). It really is the business.

Don’t go cheap


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