UP & RUNNING, the shop that keeps Swansea! running!

Up & Running Swansea opened its doors on 4 February 2006 to an overwhelming response from customers. Whether you're an elite athlete or a complete beginner, male or female, please come and visit the Swansea shop to see how we can help you with your running and training.

How to find us!


8, High St.

Opening Hours!

Easter Opening Times

Mon-Sat  9.30am-5.30pm
Sun Closed
Closed Bank Holidays


Car Parking

Parc Tawe – Free for 3 hours
High Street – Free for 1 hour
NCP Orchard Street / The Kingsway – £1  for 1 hour, £2 for 2 hours, £3 for 3 hours
Council car parks in city centre – free on Sundays

Contact us!

Telephone: 01792 456060
Email: swansea@upandrunning.co.uk

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Meet our staff


Simon has also completed four London Marathons, his fastest time set in the 2012 London Marathon just sneaking under 4 hours in 3hrs 56mins!

Jodie works at the shop part time whilst fitting in her university lectures.  She's currently training for the Oxford Half Marathon in the autumn.

Conor is a keen amateur boxer and does plenty of running as part of his training.

All of our staff, are runners and will be delighted to advise on all things running!

Products and News


The Running Debate.

The truth about running shoes…

In the past, probably the advice was to give too much support and cushioning when maybe so much wasn’t needed.  Recently the pendulum has swung in completely the other direction and ‘barefoot’ and ‘minimalism’ are the current trend.  In truth, it’s a balance and most people will probably need something in between these two extremes.

We (Up & Running) are not here to tell people what to have.  We give advice based on the benefit of our experience and training.  Everyone is an individual and to say in general that people need a certain type / make of shoe (or none at all!) is wrong.  What might be suitable for one person may not be suitable for another.  The video analysis in the shop is a tool to help get the customer the right shoe for them.  It is not a prescription machine, just part of an information gathering exercise so that we can work with the customer and get the right shoe for their needs.  So many factors contribute to what shoe would be best.  What will they be doing with it, how long do they run for, what distance, what frequency of training, what surfaces are they running over, what are their goals etc.  This, along with any past history of injury they may have, their weight and build, will have an impact on what footwear is best suited to their needs.

So many people have come back to the shop and thanked us for helping with their injury issues (shins, knees, ankles, back etc) as a result of getting the right shoes for their running style.  It is always great to have this type of feedback and gives us confidence that we are helping runners make the right choices.

There is no conspiracy with the suppliers.  They all make a complete range of shoes to suit most people’s needs.  It’s about giving the customer a choice.  Our job is to work with the customer to help them make the right one.

Occasionally, the media deliberately try to be sensationalist about these issues.  This isn’t always helpful and can be confusing.  That’s why our staff will help guide you through the choices with a minimum of fuss.

The truth about nutrition supplements.
“I don’t need all these supplements, all I need is a jam sandwich”.  Just one of the many phrases which come from the media and are designed to be sensationalist.  Actually, there is nothing new about the nutritional value of a jam sandwich.  The carbohydrates in jam sandwich provide both immediate and longer-term energy release.  They are great for eating before an endurance event.  They are not so useful whilst in to your second hour of running.  The key in the phrase is the use of the word supplement.  The nutritional goods on offer in Up & Running for example are to be used in addition to a normal balanced diet and will be more practical to eat and more palatable to consume.  The supplements will also generally be quicker to be absorbed into the body and will aid faster recovery.

For longer distance running (anything over about 1 hour), then some form of energy intake on the go is beneficial.  The amount and frequency of intake is an individual issue and can only be assessed by trial and error during training runs.  Your body cannot hold enough energy storage for anything over 18 – 20 miles of running and so some form of energy intake will be required to help make the exercise more comfortable and will avoid you “hitting the wall”.

Nothing beats a bit of water to keep you hydrated.  If you don’t like the taste of water all the time though the calorie free hydration tablets are a good alternative.  In addition, the electrolytes they contain (mainly sodium and potassium chloride) can help to reduce the onset of cramp.  Fat burning?  Well yes but only because they contain no energy and in that respect, similar to drinking water.  Additionally, it should be remembered that too much hydration can be dangerous (fatal even).  Again it is all a question of balance.

Video Analysis
It's important that your running shoes are the correct type for your individual running/walking style and our trained staff can help find the right shoes for you.  In a short session on our treadmill they can do a video gait analysis using our specialist Dartfish software.
NB if you would like to enjoy the full benefits of our gait analysis system and shoe-fitting service, please arrive at least half an hour before shop closing time.

Why should we buy our shoes from a specialist running shop?
We believe that buying shoes from anywhere other than a specialist running shop is a false economy. Our service is all about injury prevention; making sure that you have the right shoe will certainly help reduce the risk of getting a running injury and help prevent ankle, shin or knee pain.

As one esteemed runner once said - "The cost difference between an ordinary pair of trainers and a good pair of running shoes wouldn't pay for 30 minutes with a physiotherapist!"

Our Stock
We have hundreds of shoes in stock at any one time, plus they come in half sizes. Not only will we ensure that you get the right type of shoe but that you will also be able to try on a large selection from the leading running manufacturers so that you get the shoes that actually fit the shape of your feet.

Please note however that some products are seasonal – track or cross country spikes for example and junior running shoes. If you are looking for a specific product please phone to check we have it before travelling.

Don't forget, our shoe fitting service is free when you buy from us: there's no need to make an appointment, just pop in anytime and let us take the guesswork out of selecting your next running shoe.

Clothing and Accessories for running and for the gym
We also carry a huge range of specialist clothing including Sub 4, Ronhill, Brooks, Hilly etc. Our accessories include GPS and Heart Rate Monitors from Soleus, Polar and Garmin together with other essentials such as water bottle carriers, elastic laces and energy food supplements plus many other goodies!


Gait Analysis


 It's important that your running shoes fit correctly: our trained staff can help find the right shoes for you: in a short session on our treadmill they can do a video gait analysis using sophisticated Dartfish software.

Find out more about gait analysis at UP & RUNNING.

NB if you would like to enjoy the full benefits of our gait analysis system and shoe-fitting service, please arrive at least half an hour before shop closing time.



Training Guide


Run With Us


One of Simon's favourite runs is along the coastal path between Mumbles and Caswell Bay, a real feeling of achievement especially when done in gale force winds and torrential rain.

We're very interested to hear what your local favourites are so that we can share them - please email us the route and we'll make sure that you get your name credited on the website!

Local Races

January Richard Burton 10km, Cwmafan
February RunnersLife Cross Country Race, Kenfig Nature Reserve
February Cardiff Valentines 10k Love Run
March Llanelli Millennium Coast 1/2 Marathon
March Atlantic College 10km, supported by UP & RUNNING, Swansea
April Run the Brighton Marathon, Run 4 a Welsh charity, Run 4 mental health, Run 4 Gofal!!!
All the money raised will go towards supporting people who experience mental ill health in Wales
April London Marathon
May Whitford Point Multi-terrain Race (Approximately 6.5 miles)
May Barry Waterfront 5K Run
May Swansea Bay 5k, Race 1
Swansea Bay 5k series supported by UP & RUNNING, Swansea
June Swansea Bay 5k, Race 2
Swansea Bay 5k series supported by UP & RUNNING, Swansea
June Red Kite Trail Running & Walking Festival, Aberystwyth
June Llanelli Waterside 10km
July Swansea Bay 5k, Race 3
Swansea Bay 5k series supported by UP & RUNNING, Swansea
July Tenby 10k
July RNLI Summer Sprint 10k & 5k
Swansea Beach, details in store
August The Brecon 10 (miles)
August Race The Train Tywyn
September HSBC City of Cardiff 10k
September Swansea Bay 10K Race and Fun Run
October Cardiff Half Marathon
November Sodbury Slog
November Sospan RR Multi Terrain 10m
December 1st
The Margam Christmas Run 10k (in aid of RNLI). Margam Park, Port Talbot.
December Merthyr Mawr Christmas Pudding Run
Boxing Day Glynneath 5 mile race (and fun run) Start: 11.00.
New Years Eve Nos Galan (Mountain Ash) 5km plus 1km junior events from 5.15
For full list of fixtures and details from Welsh Athletics see www.welshathletics.org/fixtures/fixtures.htm
Cross Country
Gwent Cross Country League
The Gwent League covers is a formal League for all age groups and covers an area comprising South Wales and South West England. Fixtures this year include Leckwith (Cardiff), Bath University, Blaise Castle (Bristol), Bridgend and possibly Swansea.
West Glamorgan Cross Country League
The West Glamorgan Cross Country League is an informal league designed to promote cross country running for senior runners only in the Neath, Port Talbot & Swansea areas. It provides a good local standard. Athletes can either run for their clubs, works teams or other training groups. The majority of fixtures are held in this area.

Drop into the shop for the latest race information and entry leaflets, and if you're an organiser let us know your race details.


Local Running Clubs


Would you like to list your local running club here? Just call in with your details!


More Local Info for Runners



The Dragon Health Club Dragon Hotel, Swansea 01792 657211
Esporta Glamorgan Health And Racket Club - Neath  
Life Health & Fitness Club  
Mercure Swansea
Village Hotel & Leisure Club Swansea SA1 Waterfront

Physios, etc.

Bishopston, Swansea Tel: 01792 232934 Mobile: 07929 923526
BodyWorks Soft Tissue Therapy
20 Walter Road, Swansea
Tel 07957 596091
Wayne Brown, Sports Therapist Life Health & Fitness Tel: 01792 547777
The Glamorgan Health & Racquet Club Tel: 01792 324100
Mobile 07929 455656
Richard Clarke, Sports Masseur Dojo, Cwmbrwla, 07866 688128
Mary Griffiths, Physiotherapist
Mike Griffiths, Registered Osteopath Tel 01792 644362
Dean Locking 33b Inkerman Street, Llanelli, Tel 01269 593385, Mob 07803 740758
Sports and Remedial Massage Therapy, Llanelli Phone Paul 01554 755328, Mobile 07772 277040, Email bows@talktalk.net
Vicki White - Sports Massage Therapist Tel: 07736 466 365, Email: vicki_white83@hotmail.com


Tara Hammett BSc Personal Trainer Motivation, encouragement, one-to-one, fitness goals
Tel: 0782 3322 980, email: tarahammett1@aol.com
Personal Running CoachFinola Wilson Tel 01792 297654, Mobile 0781 775 2172 Email: finola_online@hotmail.com
Robert Clarke Personal Trainer Argyle House, 14b West Street, Gorseinon, Swansea. Email: robertclarke@yahoo.co.uk


Cycleworld Castell Close, The Enterprise Park, Swansea SA7 9FH, Tel 01792 702555 Email: cycleworldswansea@yahoo.com

Have you got a local running-related business that our customers will want to hear about?
Drop in to discuss it ...