Everyone is different and will have a different experience of the menopause, but I thought it might be of interest to share my own personal experience. I’m not quite there yet, but clearly in perimenopause and getting close to flat lining on my hormones, I think. In everyday life I have noticed that I have …
Author Archives: julierayfield
A guide to Running shoes
Which running shoes do you need? (Or, as my family keep asking me, why I have so many pairs of shoes.). Each of my pairs of shoes has its own function and ideal environment. Below is a summary of the main types of shoes you may come across and what they are most suitable for. …
Running Bingo Card for Lockdown
Finding motivation to do more in lockdown than just plod round for a jog is getting harder and harder. One trick I have to help keep training going and plenty of variety in what you do, is my Running Bingo Card: Strava Segment PR Long Run >10k Yoga session Complete a drills warm up 3k …
Post Run Yoga Stretching Routine
This is a short sequence of yoga moves that makes a great post run stretching routine to help your body be ready for the next running session. Each position should be held for 3-5 long, slow breaths and nothing should be painful. If any stretches hurt then back off in the stretch or skip that …
Equality in Cross Country
I haven’t posted anything for a while due to getting caught up in heated online debates about equality in cross country races in the UK (except Scotland which already has equal distance for male and female races). I was going to write a post to sum up the debate, but then I found an article …
Learning to Run with Poles
If you start running hilly Ultras or mountain races, you will probably come across runners with poles, but do you need them and how do you learn to use them? My introduction to running with poles was to borrow a pair to use in a 64k mountain race. Probably not the best way to learn, …
Should I Walk in a Running Race?
Many people think that walking during a running race is wimping out, but there are times when it is the best race strategy and you do see elite mountain runners using walking on long, steep climbs. Some of the elites use a 1-2 minute walk, 1-2 minute run approach when ascending long climbs. There are …
Taking positives from training during a pandemic
It may be hard to see how all the restrictions and lack of races can possibly help you run better, but there are many positives to be had and you can take advantage of this time. I think every runner will have one or two of these areas below that they can use to improve …
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What’s it like to run an Ultra?
Here are two views from opposite ends of the Western States 100. One showing the journey of a runner going for a top position and the other is the journey of those that just want to make the cut off.
Simple Ways to calculate Training Load, based on Research by Carl Foster
It is easy to add up your weekly mileage or time spent training, but do these really give a true picture of how hard you have trained and enable you to track your training load? It can become even harder if you mix the type of training you do. As with everything else these days, …
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Running Tips by Coach Julie 