How to fuel and hydrate when running

What to do if you ‘hit the wall’

You may have heard many runners talk about hitting the dreaded wall while racing and wondered what it meant. Rather than bumping into a stack of bricks, it refers to a point in a race where it feels really difficult and as if your body can’t continue. It’s important to understand why this happens and

Newport Marathon 100 Club get race ready

Members of the Run 4 Wales Newport 100 Club met up for a training session and Q&A ahead of the ABP Newport Marathon Festival on Sunday 28 April. Yesterday’s event was set up to give the group a chance to meet one another, ask any questions about the race or their running, and get in

Why you need to pace yourself

When it comes to long distance running pacing is so important – particularly if you’ve got a target time in mind. When you’re racing it can be easy to get swept up in the atmosphere and carried along by other runners – especially at the start. But setting off too quickly can leave you flagging

R4W Chief Exec helps propel Welsh events industry forward

Run 4 Wales Chief Exec, Matt Newman, has been working with Event Wales to help propel its National Event Strategy forward for Wales through the power of sport. Recently the Event Wales Industry Advisory Group met at the Welsh Government offices in Cathays to discuss the implementation of its National Events Strategy for the next

Entries now live for 2024 Next Gen events

People of all ages and abilities can now enter the 2024 Run 4 Wales Next Gen events – a series of fun family events that aim to inspire a future generation of healthy and active adults. They offer people a chance to get involved with event weekend, giving them a sense of achievement and allowing

Entries now open for Rabbit Run Wales

Keen trail runners can now sign up for the Rabbit Run Wales race. Set on the South Wales coast in the heart of Merthyr Mawr, the 12K trail event will take place on Saturday 20 July 2024. Runners will get to experience a varied mix of terrain including muddy woodland paths, stony tracks, sand dunes

How to fuel and hydrate when running

When it comes to running longer distances, it’s important to have an effective fuelling and hydration plan in place to keep you going. While you don’t need to worry too much when it comes to completing a 5K or 10K, you need to make sure you have enough energy if you’re going to be on