Staying hydrated when running is always important – but even more so when the temperature rises. The heat puts your body under extra stress as it works even harder to cool you down. Taking on water while you’re running and using electrolytes can help – but be mindful not to overdo it or else you
Did you know that varying the types of terrain you run on can help to make you a stronger runner? Run 4 Wales Race Director, and double Olympic marathoner, Steve Brace, explains the impact that different surfaces can have. Treadmill Treadmill running is great for situations when you can’t get outdoors – particularly if it’s
If you’re taking on the marathon distance for the first time, it can seem like a daunting challenge. However, with the right training plan and enough dedication and motivation to put in the work, come race day you’ll be feeling confident you can get yourself to that finish line. But taking on the marathon isn’t
When you’re at your local Parkrun or taking part in a running event, such as the Principality Cardiff Half Marathon, you’ll notice that people run in lots of different ways. Maybe they’re taking big strides, have a bounce in their step or perhaps they seem a bit hunched over. If you haven’t been coached and
Volunteering has many benefits. It helps volunteers develop new skills and knowledge that can be useful in progressing in paid employment and contributing to university and college applications. It helps us build new connections, make new contacts and meet people from different backgrounds to ourselves. Volunteering at a Run 4 Wales events gives volunteers an
This July, hundreds of ‘lockdown runners’ will come together to take on the LRC Virtual Race – a choice of 5K, 10K and half marathon distances. We meet some of the runners taking on a new challenge this month, preparing themselves for a big month of running. Name: Marita Evaggelidou Location: Thessaloniki, Greece Reason for
Throughout the month of June, R4W Virtual 10K runners have been preparing themselves to take on our latest virtual event. The great thing about virtual events is that we’ve still been able to hear from so many of you about why you’re running, what you’re hoping to achieve and more, and it’s been great to
Is it possible to fast and run during Ramadan? That’s the question many Muslim runners encounter as they approach the Holy Month. At the beginning of Ramadan 2021, we reached out to Moseem Suleman, member of Run Grangetown and observer of Ramadan. Ramadan is the Arabic name for the ninth month in the year. This
Considering recent events, this is, unfortunately, a topic worth covering for #HERVIRTUAL5K runners and women who run. Lockdown has exacerbated the topic of women running alone, with people not able to meet up in their usual social running groups. It is not fair that women should not feel safe while running on their own, but
When Cardiff University’s runnability of the streets research was published, one of the clearer findings was that women felt some of their local running routes may not necessarily be ‘runnable’. Those findings were down to a variation of reasons, including safety, lighting, litter, pavement conditions and traffic levels. Of the 1501 women surveyed, over 40%
