Whether a beginner or an expert, runners must get the basics right to avoid injury and ensure a positive relationship with running. One of those basics is knowing your body and working with it to create a schedule that ties in with your body. If you are a beginner, don’t worry. It might take a
If you’re an avid runner, the chances are you’ve come across a niggling injury at least once. It’s part and parcel of the hobby we love! Coming back from an injury isn’t easy, we appreciate. That’s why we’ve put together some of our best tips for bouncing back even better than before, and not suffering
When Cardiff University conducted research into women’s running, they came across fantastic benefits associated to running including a boost to physical and mental health, improved wellbeing and reduced anxiety. The study also uncovered a number of barriers to the growth and sustainability of women’s running. We knew this might be the case when we noticed
What’s the big deal? Ever wondered if you actually need that sports bra and if you can get away with your old t-shirt bra or crop top instead? Read on to discover why buying a great-fitting sports bra could be one of the best decisions you ever make! It sounds like a serious start to
Steve Brace is a former long-distance runner from Bridgend, Wales. He represented GB in the men’s marathon at the 1992 and 1996 Summer Olympic Games and is a former winner of both the Paris and Berlin Marathon. His PB is 2:10:35 (Houston Marathon 1996). Steve is now Head of Event Delivery at R4W, and Race
In 2017, the Cardiff University Cardiff Half Marathon field was made up of a strong elite field looking to set the fastest times ever record at the event – but it wasn’t just the professional athletes looking to break records. Many runners, known as the Cardiff Half Record Breakers, set out to put their names
The 2019 Cardiff University Cardiff Half Marathon was a special day for us at R4W, marking the first time that the majority of those signed up to our flagship event were female. To celebrate the rise of women’s running, we launched the #WhyWeRun campaign alongside Cardiff University, Run Wales and Women’s Health Magazine. The campaign
We know that some of our events require training through the summer, like the Principality Cardiff Half Marathon, or even take place in the summer itself – such as the Ogi Porthcawl 10K and ABP Barry Island 10K. We know that’s not always easy, especially if you’re new to running. To help you along the
As you prepare for Spring and racing season, we’re going to give you some essential know-hows and tips to help you through winter in order to best prepare for your next event. 1) Find the motivation Undoubtedly the toughest part of winter running is getting out of the front door. With a long-distance event looming,
Completing a marathon is something most of us can only dream of. It’s a once in a lifetime goal and for some, a bucket list achievement. 26.2 miles of running pushes you to the very edge both physically and mentally. To join the elite club of marathon runners, you need to possess a certain set
