Safety

You want to run, but you have concerns about personal safety - there are some steps that you can take:

    Find a running partner - for security, motivation, fun
    Plan out your run, and let someone know where you're going and what time you'll return
    Join a club and run with a group - ask in any of our shops about clubs
    Consider carrying a mobile phone in case of problems
    You might consider carrying a personal alarm, they come in all shapes and sizes
    On dark and/or foggy nights you'll need reflective clothing - be seen, be safe

Running Shoes

    We're all different, but specialist ladies' running shoes generally have a different build to men's. Most shoe brands now go up to women's size 9.5 with some even further, (these may have to be ordered in store).
    Some of the same issues apply for men and women - your choice of shoe should depend on your foot type and the the sort of running you do
    If you're an experienced runner and/or have had advice before, check out some of our range here - you can buy online, or phone our Hotline 01423 562 162

Running Clothing

At Up & Running, our specialist ladies clothing offers function and fashion.

Problems with chafing are always a pain, all our clothing is high wicking (it pulls the moisture away from the body) this stops it rubbing and stops your body temperature plummeting when you stop due to damp clothes.

If the problem persists try glide, its a lubricant like Vaseline but it does not sweat off or stain clothes.
Sports bras

For a woman this is just as important as running shoes - no matter your size the damage can still be done, furthermore the damage can be permanent. Shock absorber found breasts to bounce on average 14cm, with an ordinary bra reducing this by 38% and their bras reducing it by 74%.

It's important to remember that just like your shoes your sports bra will need renewing, the support will become less effective over time.

Up & Running offer a wide range of sports bras and staff in store have been trained on how to fit them.
Physiological adaptation

Anatomically women have it harder than men, women are not made up as efficiently to run because they have wider hips.

This can sometimes promote an inward tilt of the legs causing the flick out of the legs when we run, we see it so many times while doing in store gait analysis.

This can cause niggly injuries with excessive loading on knees shins etc. Ways to lessen its impact are firstly to get the correctly fitted shoes to help put your foot in the correct position hopefully stopping inward rotation of the foot and secondly completing some glute exercises improving glute function will help prevent the inward roll of the knee.

Other training

"Core strength", "cross training" - many lady runners boost their overall fitness and supplement their running with gym and exercise work. Up & Running recognise this, and stock a carefully selected range of fitness shoes, clothing, and accessories.

Diet

It's said that running is one of the best weight-control exercises. But it isn't (unfortunately) a license to eat what you like. Sure, you'll be burning up calories. But you'll want to make sure that your diet includes carbohydrate (for quick-burn energy); a full range of nutrients to help growth and repair; and enough liquid to keep you properly hydrated. The links below, especially www.running4women.com, offer some good advice.

See also our weight loss page.

Motivation

When the first bloom of romance with running starts to fade, you need to work at keeping the relationship going!

•     Join a club. There's a great social atmosphere. And lots of mutual encouragement.
•     Set attainable and forgiving targets - training for these can get you through low spots, and what a high when you achieve them. Consider training for a race. If you like, there are women-only runs. 10km is the most popular race distance      nowadays, but consider a 3 mile or 5 mile fun run as a first step. Check out our "Zero to Hero" race plan: you can pick up a copy in store, or download it.
•     Watch out for the Ladies Nights at our shops, these events offer something for beginners and experienced lady runners alike - join your local shop's mailing list to receive all in store promotions
•     Dear Diary - a training diary can help you set goals and reach them, it'll help you stick with it through the tricky patches.
•     Check out the links below!

Women's Running Links

    Race For Life
    Moonwalk, Walk the Walk
    www.running4women.com