It’s been a fair few years since I realised I needed a GPS watch. I’d been running for almost a year and was keen to move away from the gym and head outdoors. The only problem? I had absolutely no idea how far I was running.

This was back in 2009. I didn’t have a smartphone, so running apps weren’t an option. Instead, I was using a £12 kids’ digital watch (the kind with a simple stopwatch and not much else) to time my runs. I knew how long I’d been running, but not how far or how fast.

GPS watches were expensive back then. Some of them still are, but in those days, even the entry-level ones were a serious investment. So I made a deal with myself: if I cancelled my gym membership, in three months I’d have saved enough money to buy the Garmin I wanted. But only if I kept running regularly. It was a promise to myself: keep going, and earn the reward.

That first Garmin changed everything. Suddenly, I wasn’t just running aimlessly, I could track distance, pace and progress. I could set goals. And, crucially, I could see how far I’d come.

Fast-forward to today and I’m still wearing Garmin; through marathon training blocks, recovery jogs, strength sessions, dog walks and everything in between. I’ve had a couple of upgrades over the years and I’m currently running with a Garmin Forerunner 165. What started out as a way to track distance has evolved into a tool that supports every aspect of my active life.

My favourite Garmin features now?

• Race predictor: I sometimes get a little too obsessed watching my prediction change each week as I work towards a goal. But it’s a great motivator.
• Heart Rate Monitoring: Essential during training blocks, it helps me stay in the right zone and avoid overtraining.
• Stress Tracking: A great reminder that fitness isn’t just physical. It gives insight into how daily life affects recovery.
• Body Battery: This one’s a game-changer. It tells me how ‘charged up’ I am, helping me plan when to train and when to rest.
• Pace Guidance: Especially useful on long runs and race day, helping me keep a steady pace and avoid early burn-out.

These features have helped me train smarter, understand my body better and stay motivated, even on the days when energy or enthusiasm is low. Garmin has supported me through big races, but just as importantly, it’s helped keep me moving day-to-day.

Whether I’m out for a walk, fitting in a lunchtime run, or pushing the pace during marathon prep, my Garmin helps me stay consistent and accountable. It’s like having a coach on my wrist.

You can explore the full range and find your Garmin watch at Very.co.uk — whether you’re just starting out or training for your next big challenge, there’s a Garmin for every stage of your fitness journey.

Garmin didn’t just help me track my runs, it helped me fall in love with running.

This blog is sponsored by Very.co.uk. The love of Garmin is very much my own.

The post From a £12 Watch to Marathon Training: How Garmin Changed the Way I Move appeared first on Lazy Girl Running.

When we moved to out house almost two years ago from one one-bed London flat, I was really excited to have more space to do some home workouts. Living in a small flat, with a toddler through lockdowns was hard, but we made it work.

It was where I recorded all of my YouTube workouts that have now had many thousands of plays. I would kick my partner and son out of the flat for an hour, move all the toys out the way and roll out my yoga mat to film a 30 minute workout, hopeful that the neighbours opposite weren’t looking.

On days when I wasn’t filming and I was doing my own workout, sometimes I would be rolling out my mat in the tiny hallway between the front door and the bedroom. If it’s big enough to get a yoga mat in, it’s big enough for a workout. And some mornings when my downstairs neighbour was keen, we’d meet in the communal garden with a pair of dumbbells to do a circuits workout.

Creating a home gym space

Two years on from moving house, I’ve been gradually building my collection of home gym equipment. During the summer I took my workouts outside to the garden. I ordered a barbell which has helped with my knee rehab, and could be found outside doing squats and deadlifts a few lunchtimes each week.

As the weather got colder, wetter and windier, my workouts moved back inside. I followed some online workouts in front of the TV for inspiration or rolled out my mat to do pilates in the spare room. But what I’ve really wanted all this time is to use our garage as a workout space – to have somewhere that I didn’t need to roll the mat out and put it away again or tidy my weights away out of reach of my son after every session (if I leave them in the garden he tried to pick up the kettlebell). So this January my project has been to clear a bit of space in the garage.

Now that I have room for it, I’ve chosen a few extra pieces of equipment: a heavier kettlebell, a medicine ball, a step (so that I don’t have to keep using the stairs for my calf raises) and a full set of dumbbells. Next on my wishlist is a big mirror so that I can check on my form.

What equipment do you need for home workouts?

If you’re just starting out with home workouts and strength sessions, you can do so without any equipment at all. Bodyweight exercises can be challenging in themselves. But adding a few pieces will give you more options.

Dumbbells and kettlebells are very versatile and can be used in many different ways to train your upper body and core. You can also use them to add weight when you’re doing lower body exercises such as squats and calf raises. Go for a weight that’s going to challenge you – it’s worth the extra few pounds for a heavier weight because you’ll soon outgrow a lighter option.

While an exercise mat isn’t essential if you have a rug or carpet where you’re going to be doing your workouts, it can help define a space and set you up for a workout. Rolling out my mat was a mental reset. Even when it was in my front room in front of the TV, it signalled that I was now in my workout space.

Thank you to Very for sending me the equipment pictured in this blog.

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This week someone asked to schedule a meeting with me next week. “How’s the 2oth?” they said to which I responded “That’s not next week is it?” With being off ill at the start of the month and a birthday in my household too, it’s scary how quickly Christmas has crept up on me this year.

Whether you celebrate it or not, Christmas and New Year have an impact on training – from gyms and leisure centre closing to social commitments and family visiting – there’s a lot to be navigated. This week I set my alarm for 6:00am and headed out for a 10 mile run before starting work at 9:00am, because I know that this weekend is going to be too chaotic to get it done then. This isn’t an option for everyone, I know. My partner was at home with our child and got him ready for school – not everyone has someone to share these responsibilities with.

If you’re looking at your calendar and despairing as to where you’ll find the time to get a workout or a run in, then my suggestions are:

Do something at home

To me there’s nothing like getting my running shoes on and heading outside for a run, but when that’s not an option I know there are plenty of things I can go at home that will supplement my running I’ve been doing a few 20 minute pilates workouts recently and though they might not get me out of breath the same way as a run round the block, they fire up my glutes and I know they’re having a positive impact.

Do less

Can fit in the run that’s on your training plan? But can you do less? Sometimes we have an ‘all or nothing’ approach to running when really a ‘something is better than nothing’ mindset would be more helpful. Even if you’ve only got 20 minutes, use it as best you can.

Do nothing

If you really don’t fancy doing your workout or run, or it’s making you feel more stressed trying to fit it in that is good for you, just skip it. The Christmas and New Year period should be a celebration and as relaxing as possible. If, for you, that means not training, then don’t. It’s only a week or two and won’t make all that much difference in the grand scheme of things. Enjoy the break and come back to training refreshed and with more enthusiasm in the New Year.

The post Juggling training and Christmas appeared first on Lazy Girl Running.

Autumn is here and I for one am loving the transition to autumn running kit and being able to sleep under the duvet again. But as autumn sets in, those autumn races are fast approaching – including my own!

This October I’m running the Great Eastern Run in Peterborough. When I signed up 10 weeks ago, I was in the middle of training for the 5k distance and a half marathon sounded a long way to run. Probably because it is so kudos to anyone else attempting it.

This week the organisers emailed everyone to check their anticipated race time as it was the last opportunity to adjust it before race numbers are printed and pens assigned. I logged in to see what I’d entered 10 weeks ago and what had seemed wildly ambitious back then suddenly felt a little too comfortable. It’s funny how a few good weeks of training can do that.

So, after weighing up whether I’d feel more disappointed in myself for being too bold and blowing up half way round or playing it safe and finishing with more in the tank I decided to take a few minutes off my prediction.

It’s always difficult to choose your race goal because you never truly know how things are going to pan out and every runner needs to weigh up what’s most important to them. I’ve run plenty of races where I’ve been happy running at a comfortable pace and finishing with a smile.

Remember though that goals are adjustable – you don’t need an email from a race organiser to prompt you to reassess what your goal should be.

When we set out training for a race we have a goal in mind – even if that goal is to have fun. But as the race gets closer it’s important to consider that goal again: is it still realistic or do we need to adjust it? Could we afford to be a little more ambitious or do we need to roll back on our aims this time? All of that will depend on how your training has gone over the weeks.

The most important thing, though, is that you set a goal that is important to you and based on your aims and abilities. Don’t let other people’s expectations of what you should be aiming for overrule your mission.

Thank you to adidas for sending me the kit I’m wearing in this pic: adidas Adizero Boston 12 running shoes; Daily Run 3 stripe 7/8 leggings and Run Icons Long Sleeve Running Top.

The post Autumn running and race goals appeared first on Lazy Girl Running.

The 10k distance is a great challenge for all runners. My first ever race was a 10k and it was a great motivator for me to get out and increase my distance each week. But 21 marathons later, 10 races still offers a challenge – it’s hard work running as fast as you can over 10k (or 6.2 miles).

Whatever your level of running, here’s some advice for training for your next (or first) 10k.

Training for your first 10k

Building up your runs is the main aim of your training. You can add 1k or half a mile each week to your weekend run, and keep the others in the week around 5k (3 miles).

Keep building up your weekend run (or whenever is most convienient to do your longest run) until you get to around 8k or 5 miles. The buzz of the race will be enough to help you breeze through that extra distance on race day.

Your first 10k training plan.

Training to run a faster 10k

Training over distance

Once you’ve run your first 10k (or several) you might be motivated to try to run faster. It’s good to include some runs that are over 10k distance in your training programme. This helps build your running endurance for your 10k race, and it also gives you a mental boost to know you can go further than 10k.

Introduce some interval training

If all your runs are currently at a steady pace, now is a good time to start introducing some interval training. A lot of runners are nervous about this type of training because, well, a lot of people on the internet make it seem a lot worse or more complicated than it is.

Interval training is challenging because you’re running a bit faster than you usually would, but there’s no need to run at a pace that’s going to make you feel sick. I also give my runners sessions that are simple enough to remember or at least write on the back of your hand.

Get my guide to running a faster 5k or 10k.

Training for a 10k after a marathon

Practice running at goal pace

If you’ve recently run a marathon or half marathon, once you’ve recovered well (allow a month) you can expect to run a cracking 10k. Your endurance base will be sky-high from all of your marathon training, and this will really help you towards a great 10k time. Practice running at your goal pace so you can really lock into it on race day. A session such as 5x 1k at 10k pace with 2 minutes jog recovery is a good one to try.

The post 10k Training Plans For All Runners appeared first on Lazy Girl Running.

Call me a Luddite, if you will. But I love a paper training plan when I’m working towards a goal. There’s something so motivating and satisfying about having it pinned up where you’ll see it every day and being able to tick off sessions with a pen.

I use various things to plan and track my training. I plot it out in a Google sheet (the same way I plot it out from scratch for every runner I work with) and I keep track of it in both Garmin Connect and Strava – so I’m not averse to a bit of technology. These are great for a long-term view and indispensable for looking back on over the years. If I want to know how much training I did for that 10k PB I got back in 2016, I can find out.

But, even a notification beeping on my phone asking me if I want to run today is nowhere near as motivating as that paper training plan stuck to the fridge.

Over the summer I entered a series of 5k races and started to be more structured with my strength training. I wrote myself a training plan and ticked off most of my sessions. Sometimes they were adjusted and I’d scribble on what I’d done instead of the planned session and seeing the ticks build motivated me to keep going and working towards my goal.

I chipped a good chunk of time off of my 5k time this summer running 22:02 on a rainy evening in July (less than a minute behind my fastest ever 5k back in 2016). And that six-week training plan stuck to my fridge had a big part to play in that.

As I turn my attention now to my autumn half marathon and then the cross country season, I have a new paper training plan already collecting its ticks as I diligently head out on my runs.

My training plans for you

All of my training guides come as a PDF which you can read and store on your computer or phone. But because I know how motivating it can be to tick off your runs each week in felt tip pen, I recommend you print out the training plan page and stick it somewhere that you’ll see it every day.

I always love getting photos sent to me by runners of their training plans full of ticks and sometimes even gold star stickers if they’re feeling particularly proud of a run.

• How to Run 10k plan
• How to Run a Faster 5k and 10k plan
• How to Run a Half Marathon
• How to Run a Marathon

The post Why I love paper training plans appeared first on Lazy Girl Running.

How I recover from a run changes depending on what the run was and where in the week it appear. While it would be nice to do a full stretching routine and get some post-run nutrition on board, we don’t always have the luxury of time.

If you’re squeezing a run into your lunchbreak or getting it in before heading out to do the school run, sometimes post-run recovery gets neglected. The other Tuesday night I rushed home from a club run just in time to put my son to bed. He told me I smelt ‘bad’ and ‘should probably have a wash’. Thanks dude.

While recovery is important after running, it can sometimes feel as though it’s another thing on your to-do list and something else that you’re not quite getting right. Don’t beat yourself up about this – we’re not elite athletes, we’re just doing our best. I thought it might help to see what ‘doing my best’ looks like.

Sweatshirt and sandals courtesy of adidas.

Recovering after a long run

Some runs require a more diligent recovery routine than other. After a long run I make sure I have a recovery shake – I blend milk, banana, peanut bitter and protein powder. I know I’m getting a good mix of carbs and protein in to kick-start that recovery. If you know you’re going to be short on time after a long run, try to plan ahead and make sure you have something in the fridge you can grab and eat/drink quickly.

Long runs usually happen on the weekend when I have other plans with my family, but I try to stay hydrated throughout the rest of the day especially during the summer months and will have an electrolyte drink too. Shoe choice is key and I’ll opt for something super comfy to wear. Recently I’ve been wearing these adidas Terrex Hydroterra Light Sandals.

Recovery after a hard run

If I’ve done a hard session like intervals, hills or a tempo run this usually happens early morning or evenings midweek. So, again, I’m not blessed with loads of time. I do, however make sure I cool down with 5 mins of easy running or jogging at the end of the session and stretch the key areas: quads, hamstrings, calf.

I don’t tend to add any additional nutrition as I’ll either be having my breakfast or dinner soon after. So I just have an electrolyte drink and jump in the shower.

I have a massage gun that I find really useful for loosening up tight muscles while I’m watching TV. And when I can, I try to book a sports massage to work on my calves and shoulders which are real tight spots for me.

Sleep and rest

We all know the most important tools for recovery are sleep and rest. But we’re not always great at using them. If you have small children, sleep might feel like a luxury you don’t have access to. If you’re in training for a big race goal, talk to your partner and discuss how you can prioritise sleep on the days you need it most. Maybe the night before or after your long run, they can do all the getting up and you’ll do it another night when sleep is less of a priority to you. It’s only going to be for a few weeks during your big training weeks.

Rest days are important for recovering and getting stronger, so don’t be afraid to take extra ones if you feel your body needs it. If you’re working with a coach speak to them about scheduling an extra rest day or a cut-back week in your training.

All kit featured was gifted by adidas: Terrex Hydroterra Light Sandals and Adicolor Essentials Fleece Sweatshirt  I’ll be testing out more of adidas women’s trainers later this year.

The post My post-run recovery routine appeared first on Lazy Girl Running.

Although it feels as though spring is barely getting started, if you’re hoping to run an autumn marathon this year, it’s time to start planning ahead.

How long do you need for autumn marathon training?

Most marathon training plans (whether you use one of mine or one you find elsewhere) are 16 to 20 weeks long. This is a good amount of time to build up gradually towards the marathon distance and building up gradually is the key to avoiding injury. So grab your diary and work out exactly when you need to start training.

However! Marathon training might be starting in June, but that doesn’t mean you can put your feet up until then. It’s far better to start training from a base level of consistent running.  These can be short runs, but you should ideally getting out there 3-4 times per week.

When to start training for your autumn race…

A 16-week training block for the marathons listed below would need to start on these dates:

Berlin – 5 June
Loch Ness – 12 June
Chester, Kielder and Lisbon – 19 June
Yorkshire – 26 June

Bespoke training plans

Remember that if you’re looking to work with a coach, you’ll need to allow time to speak to them and work out a plan. Don’t leave that to the last minute. I’ve already started scheduling calls with this year’s Autumn Marathon Squad – there are still spaces on the team if you’d like to join us and have me support you to your next race.

Join the Autumn Marathon Squad

The Autumn 2023 Marathon Squad is now open for sign-up! The Marathon Squad is a group coaching programme. It will bring together a team of women taking on their first marathon or shooting for a new goal – we will support each other through 16 weeks of training.

The most important thing to know about the Marathon Squad is that nobody is ‘too slow’ to join.

You don’t need to be UK-based. You can join us wherever you are in the world and wherever you plan to run a marathon.

The post When to start training for an autumn marathon appeared first on Lazy Girl Running.

This spring and summer I want to improve my 5k time. Magically I ran two 5k parkruns a month apart and have already managed to go quicker without any specific training.

The stats

• 18 March I ran 22:28
• 15 April I ran 22:17

In between I averaged 15 miles per week of easy running.

I’m not here to advocate not training towards a goal and I fully intend to train to get faster – but this demonstrates quite nicely that there are additional elements around racing that help us go faster. You may be able to identify a few things from the list below to implement into your own racing.

How I ran a faster 5k

Ran hard from the start

I looked at my pacing from the first 5k in March. My first mile was the slowest partly because I was scared to push too soon and run out of gas. It’s a fine balance but the stats showed me I needed to go faster sooner.

Started closer to the front

There’s no chip timing in parkrun, so you loose all the seconds before you cross the start line. Coupled with that, if you are too timid in your position you’ll have to do a lot of weaving. It took a lot of talking to myself but I’m finally lining up with people my pace and closer to the front.

Got better at pushing

The more you run hard, the more you get used to the feeling and the less you panic. It’s uncomfortable to run as fast as you can at a given distance. But, with experience comes the knowledge that you can sit with that feeling a little longer and things will be ok.

Cared less about failing

The great thing about parkrun is that it’s on every week so if I get it all wrong this week, head off too fast and have to walk by half way, it really doesn’t matter. Nobody cares except me, and I can come back next week and try again.

Warmed up

My old parkrun was just half a mile from my front door and I was never truly warmed up before the start because I’d always set off too late and sprint to get there. Now it’s just under two miles so I get some good easy miles in first to set me up.

Stopped looking at my watch

I no longer look at my Garmin during a 5k – I run by feel. Seeing a number that I think is too fast will scare me into slowing down and seeing a number I think is too slow risks me giving up pushing. So I listen to my legs instead and that’s going pretty well.

Wore faster shoes

I’ve been wearing the Puma Deviate Nitro Elite 2 the past couple of times. I’m not saying you should go out and but a carbon plated shoe to run faster – I’m acknowledging that the times I’ve run aren’t purely down to my legs.

Didn’t try every week

Running fast over 5k takes it out of you and you need to recover well so I haven’t been pushing it every week. I’ve pushed when I felt conditions were good and I was feeling ok.

Ran my easy miles easy

I can’t stress enough how overlooked easy running is as a tool for getting faster, but it as to be truly easy running. My last parkrun pace was 7:09/mile but I’m regularly running 9:30/mile or slower on easy runs. I’m never worried about my easy run pace being too slow.

Want to run faster over 5k and 10k? Check out my training guide.

The post How I ran a faster 5k without training appeared first on Lazy Girl Running.

Asics had a pretty big promotional campaign to launch these shoes – they’ll have been all over your Instagram feed for the past couple of months – and when you compare them to the previous version – the Asics Gel Nimbus 25 – you can see why. They’re a very different shoe to the predecessor. A lot of work has gone into overhauling the running shoe which they’ve boldly claimed to be their ‘most comfortable running shoe yet’ and they wanted to show it off.

But did it result in a shoe that runners (and by which I mean me – because I can only speak from my perspective) want to run in. I took them for a spin to find out. But first, here are the ket stats…

Asics Gel-Nimbus 25 Technical Details

Price: £175
Weight: 255g
Sizes: 3-11
Drop: 8mm

Who are Asics Gel-Nimbus 25 for?

These are a shoe for neutral road runners. They’re a maximum cushioned shoe for those who like a soft landing. They would suit beginner runners just starting out as a solo shoe or more experienced runners would use them as an everyday running shoe for easy paced running.

How do Asics Gel-Nimbus 25 fit?

I found the shoe to be true to size in my UK size 6. There is a good amount of wiggle-room in the tor box – not so much that my toes shift around but not so little that they feel cramped.

Are Asics Gel-Nimbus 25 comfortable?

Asics billed this shoe as its most comfortable yet. I haven’t run in the whole Asics range to back up that claim but it’s a very comfortable shoe from the moment you put it on. The upper is supportive around the heel and ankle, but stretchy around the toe box. The cushioning on the sole is evident straight away and you can’t wait to get going and run in them.

Asics Gel-Nimbus 25 running review

I’ve worn these on four easy runs now. The first run was an easy 5k to the garden centre and back to buy some bulbs. My legs were pretty heavy still from a fast parkrun a few weeks back and these seemed like the perfect choice. I was right.

First off let’s address the size – they are a lot of shoe. Asics have added 20% more foam underfoot and the sole looks more akin to something you’d see in the Hoka line-up. But, as we know, big soles don’t always equate with soft, cushioned rides so I was apprehensive when I first put them on. I didn’t need to be.

The combination of Asics’ FF BLAST PLUS cushioning and its new PureGEL technology is a real treat to pull on. It’s a soft landing but not one that you’re sinking into and feeling like you’re running on sand. There was a good balance of cushioning and responsivness.

The shoe comes in at 255g (just a few grams more than Hoka Bondai 8) and doesn’t feel heavy.

My next run in them was 4 miles on a wet day. The grip is good and I felt secure on corners. The upper of the shoe is as comfortable as the sole with no seams or edges rubbing anywhere.

This is definitely a running shoe for runners who like a lot of shoe both around and under their foot. Luckily I fall into that category and they’re definitely a shoe I’ll be reaching for on easy runs and recovery runs.

Asics Gel-Nimbus 25 Pros and Cons

Pros

• Very comfortable shoes
• Great cushioning

Cons

• Expensive for a daily trainer

Where can you buy them?

The Asics Gel Nimbus 25 are available on SportsShoes.com.

The post Running Shoe review: Asics Gel-Nimbus 25 appeared first on Lazy Girl Running.