Behind the scenes of the Triumph Sports Bra photoshoot last week (plus a vlog from the trip!)
8 hilly trail miles along the South Downs with @jessica.alberigo @bexhowittyoga @lowri.brown for my last Tokyo long run. The mile up to the beacon was steep but worth it for the views. Trail running is such a different challenge - can’t wait to do more trail running this summer - and need to get in the gym to strengthen these legs. #trailrunning #southdowns #tokyomarathon2018 #marathontraining #yogaretreat #hillrunners #womenrun
We might be on a yoga retreat, but we still made the most of the sunshine with a cheeky 5K.My shin/calf has been feeling a bit tight and painful (maranoia) so I’m making the most of the stretching sessions and using a ball to get into my knots and fascia. 8 days to go....🏃🏽♀️🇯🇵😳 #tokyomarathon2018 #trailrunning #runningfriends #yogaretreat #tapertantrum #winterrunning #marathontraining
Happy Valentines Day!! To my favourite (but most reluctant running buddy) @tfarrant. Crossing the finish line of the London Marathon last year was one of our favourite moments. Thanks for being willing to run 26.2 miles with me, for putting up with the 5am alarms and constant instagramming. Love you - and all of you lot who follow our lives! Thank you and ❤️❤️❤️❤️❤️❤️❤️❤️❤️#love #loveislove #valentinesday #marathoners #londonmarathon #newlyweds
Early call times calls for an early run. Out the door of our gorgeous hotel for a 30 min easy run along the seafront- tried to distract myself with the view but this run felt like a slog (hello taper madness 🤯). After a poor nights sleep thanks to anxiety insomnia, the run woke me up and helped clear my head a little for our last day out here. Anyone else experience taper weirdness? When you think you’re losing all your fitness and everything randomly hurts 😵? #taper #marathontaper #tokyomarathon #marathonmadness #marathonrunner #6amclub #morningrun #5k #marathoner
CONFIDENCE. I’ve been feeling so nervous about being on this @triumphlingerie shoot but I’m trying to remember that I’m not here for my abs (I don’t have any!) I’m here because I genuinely love their #triumphtriaction sports bras and have run 3 marathons and hundreds of miles in them. I’m trying to have confidence in myself, remember that I am GOOD enough to be here. I feel so lucky to be here with so many awesome ladies esp the lovely UK girls @thefoodmedic @ajodudu @tallyrye @healthylivinglucy_ and the gorgeous @annavictoria . My reminder to you today is that YOU are good enough, have confidence in yourself and your ability. I read a The Confidence Gap that Women will apply for a promotion when they feel they have roughly 100% of the job qualifications; men will apply for promotions when they think they have 60%. Its time we believed in ourselves and adopted the fake it til you make it attitude! And to quote one of my fave books, ‘you is good, you is kind, you is important’ #selfconfidence #triumph #sportsbrasquad #selfbelief #athlete #fakeittillyoumakeit
Not sure there’s any place I’m happier running than along the Thames towpath in West London esp on a sunny day. 12 miles for my last Tokyo long run at 8.30 pace - let the taper begin! Where is your favourite place to run? 🇯🇵🏃🏽♀️ Now I’m off to Malaga for a photo shoot with @triumphlingerie and I’m so nervous 😳 #tokyomarathon #thamestowpath #barnesriverside #hammersmithbridge #runner #westlondon #marathontraining #sundayrunday #londonmarathon
Could these trainers be my London Marathon shoes? And are they better than the Adidas Boost http://www.therunnerbeans.com/2018/02/armour-hovr-sonic-long-distance-shoe-review.html
‘There’s no such thing as bad weather, only soft people’ Bill Bowerman ☔️💨What a beautiful morning in London- wet, windy and cold. To say I’m looking forward to summer running is an understatement. 5 miles - 10min easy, 20 mins at 8 min miles, 5 min easy, 5 min at 7.30 min miles, 5 min easy 👊🏻🏃🏽♀️Happy Friday!!! #wetmiles #hydepark #londonrunner #marathontraining #winterworkout #intervalrun #londonmarathon #tokyomarathon
I say no to a lot of blog events because my social anxiety gets the better of me...I’ve stood in corners, been glued to my phone in the hopes that no one notices how awkward I feel. Luckily I’ve made some lovely friends over the years and meet new ones at most events and I’m almost always glad when I make the effort! Last week I was so pleased I went to the @underarmouruk #HOVR launch and not only do I ❤️ the shoes (link to review in bio) but I got to run with the lovely @richwillrun who I’d only ever spoken to on social before. So my reminder today is to push yourself out in your comfort zone, do the hard things...what’s the worst that could happen? You might even have fun 😍😳 #mentalhealth #running #UA #kitreview #underarmour #nightrunners #Ldnbrunchclub
Easy miles should be EASY! This mornings first mile was a 10 min mile. I always find the first mile the hardest as my body and mind warms up! I’m sharing a Day in the Life on my Instagram stories today to give you guys a behind the scenes look! PS are we @strava friends yet? I’m Charlie Runner Beans 🏃🏽♀️❤️ #morningmiles #easyrun #stravarun #nottinghill #londonrunner #tokyomarathon2018 #londonmarathon
VITAMIN D ☀️Did you know that the NHS suggests that everyone considers supplementing Vit D from October-March in the Uk? Even us runners who spend more time outside than most! Although most of my miles are in the dark at the moment, it’s lovely to see the sun poke up for that final mile! I’ve written a blog about why Vit D is important for runners, natural sources of the stuff and why it might be worth taking a supplement 👊🏻🏃🏽♀️ Link in bio.
This mornings dark run - 1 mile warm up, 2 x (10 min at threshold, 5 x 90 sec hard with 45 sec walk recovery) for 6.5 miles.
#marathontraining #rdtobe #runnerrd #londonmarathon #tokyomarathon #runners #ukrunchat #6amclub
Nama-STAY-IN-BED 😴 After yesterday’s 20 miler, this morning all I want to do is stay in bed with my cup of tea! Using the @pukkaherbs turmeric tea with Manuka honey to help my recovery and to fight off a bit of the sniffles. I’m headed into uni for my pre-hospital placement prep for the next couple of weeks. Hope you have a great Monday!! #restdaybrags #teainbed #sundayrunday #restday #marathontraining
20 MILES complete 👊🏻⭐️ 9 miles solo then 4 miles with @lowri.brown then finished off with the @winterrunseries 10k and a pesky 0.7 mile cool down! Huge confidence booster of a long run 3 weeks out from the #tokyomarathon Congrats to everyone else who ran today!! #winterrun #london10k #marathontraining #runner #londonmarathon #runnergirls #race #10k
Instagram makes peoples runs seem so pretty when the reality is that most of my runs are done in the dark (or the rain) up and down the streets of Henley! 5 miles - 1 mile warm up, 3 x 10 mins at 7.45 pace, 0.5 mile cool down. Testing out the new @underarmouruk HOVR long distance shoes for a blog review but white trainers and rain don’t mix too well 😩🙈What’s your run reality vs Instagram? #marathontraining #henleyonthames #HOVR #underarmouruk #tokyomarathon #londonmarathon
PROGRESSION - working on my lateral lunges using a TRX to improve range of movement then body weight (eventually they’ll be weighted!) Working on my mobility with @function360physiotherapy - swipe left to see the progression (and get a great pic of my concentration face!) Do you stretch/foam roll your adductors? Those are the muscles in the inside of your thighs. Mine are TIGHT! @ Moorgate
I don’t workout to get thinner, I workout to get faster, stronger and more confident. I don’t share my workouts/runs for admiration but for motivation, inspiration and to share my dedication. This thought fits in so well with tomorrow’s blog post 😱I’m sharing more of the realities of running and training on my insta, even though the pictures might not be so pretty or get as many likes. It’s important for me to be real and honest! Why do YOU workout? Why do you share on Instagram? (Ps thanks for sharing this @triandrungirl @sarah_fitafter5) #thestruggleisreal #iamanathlete #marathontraining #shecanandshedid #motivation #fitnessinspiration #runner
Race recap from Saturday’s 10K is up (link in bio) and I’m just planning my 20 MILER for Sunday! My thought is to run 14 miles from my parents house to the start of the @winterrunseries 10k so that I can finish my LONG run with a 🏅 and all the food... Who else is racing this weekend? Anyone else running the Winter Run? 🏃🏽♀️👊🏻#longrun #sundayrunday #raceready #10k #20miler #richmondpark #winterrun #crukwinterrun
18 mile long run yesterday. I was supposed to run the second half faster than the first... however at mile 11.5 I hit ALL the MUD!! It was a challenge to stay on my feet, and I definitely screamed a few times as I slipped and slid all over the place! Another great long run in the books and great to meet a new local running friend @toni_1984. Tell me about your weekend runs... 🏃🏽♀️ #trailrunner #trailrunninglife #henleyonthames #thamestowpath #marathontraining #tokyomarathon #tokyomarathon2018 #londonmatathon #sundayrunday #longrun
Pinch me moment ⭐️I’m on the cover of Women’s Magazine!⭐️ When I signed up for my first marathon, I had no idea what the distance was, let alone how to train for it. I finished in 4.54.59 and was hooked... I’ve since run 8 marathons, and although I’m not fast, I am determined to improve! I can’t believe that this very average runner has made it onto the cover of such an awesome running magazine - I am so overwhelmed with gratitude to all of you who have made this happen!! ❤️ I’m talking about anxiety, depression and mental health in the mag, it’s very open and honest. I’d love you guys to pick up a copy and let me know what you think 😳🙌🏻 @womensrunninguk #womensrunning #marathoner #runningformentalhealth #muddyrunner #mentalhealth #anxiety #runandtalk
Value of Movement. What is the value to you? I am so grateful to running for providing me with space to think, time for myself, and a focus outside of work. It has taught me to become more driven and determined, increased my patience and fired up my love of movement. The days I start with a run are the best, that way, no matter what else happens that day, I’ve done something I love. ❤️❤️❤️❤️ Wearing @shopmatalan #ValueofMovement Souluxe Activewear ad 📷 @annarachphotography #iloverunning #6amrunner #ukrunchat #runner #irunthisbody #runforlife #whyirun #runformentalhealth #6amclub
I'll be ticking off my sixth and final Marathon Major in Tokyo in February...here's how you can run them all too!
Training for a Spring marathon? Here's how to avoid losing your toenails and what to do if they're already falling off 😱
#RESTDAYBRAGS - yesterday I didn’t run, I didn’t walk much either. I didn’t go to the gym. I did have a sports massage @function360physiotherapy, I had an epsom salt bath, drank a lot of @pukkaherbs turmeric tea, read @annamcnuff ‘s book Pants of Perspective and revised for tomorrow’s Nutritional Science exam. Why do we post about all our hard workouts, our long runs and speed sessions but we don’t talk about the days where we let our body RECOVER from all the work we’re asking from it?! I love the movement @restdaybrags and the idea that we should be bragging about the days we don’t workout too because it’s all part of the progression and training. My new blog is all about the importance of taking a full rest day when you’re marathon or half marathon training - link in bio! What’s your favorite thing to do on a rest day? #marathontraining #pukkalife #turmericactive ad #makingimpossiblepossible #restdaybestday #marathonrecovery #bqorbust #tokyomarathon #londonmarathontraining2018
17 MILE LONG RUN: 11.5 miles from Chiswick to @function360physiotherapy, 1hr session then 5.5 miles back. I’ve been seriously struggling with my long runs, dreading them all week and trying to put them off. The truth is I really miss the west London towpath, so that’s where I did my run today. It wasn’t easy but it certainly wasn’t as hard as I’d built it up to be. Longest run of the #tokyomarathon training cycle so far... #hammersmithbridge #runner #westfour #reebokfloatride #thamestowpath #londonrunner #longrun #marathontraining #marathoner #marathonconfessions #marathonlife
I've been working with Function360Physiotherapy to get help me train for the London Marathon and stay injury free - here's some of the post-run stuff I've been focusing on... (even if I would rather to an extra mile at the end of the run instead!)
Who inspires you to run? When it’s wet, cold, dark and muddy? (Let’s face it, that’s all the time in the UK at the moment!) Or when you’d rather spend the night partying than getting an early night before a long run... I sharing some of my fave inspirational runners, from @kiefferallie who just won the Doha half marathon, to the runners with disabilities @180sport. Hopefully it will provide you with some motivation this Monday (link in bio)- and I’d love you to tag your biggest running inspirations below... 🏃🏽♀️👊🏻 #marathontraining #makingimpossiblepossible #bqorbust #mondaymotivation #runnersofinstagram #henleyparkrun #muddyrunner #noregrets #henleyonthames #trailrunner #runnersofig
Spring PBs are earned in the winter. 🙌🏻 The muddy, wet and cold runs now will be paying off in a couple of months! Very slippery (Tom fell 😳) Henley parkrun this morning, plus 1.5 miles there. #marathontraining #makingimpossiblepossible #bqorbust #parkrun #muddyrunner #henleyparkrun #trailrunner @ Henley on Thames
Ok so there are some good things about winter running...especially when the sun is out. My fingers and toes are frozen but it is gorgeous out there on the trails. 20 mins at marathon pace, 5 x 3 mins ‘fast’ (60 sec rest) 20 mins at marathon pace. Not going to lie, I sent coach an email saying I FEEL SLOW, explaining a confidence crisis as #tokyomarathon gets closer. Taking each session as it comes, putting the work in and hoping that it pays off in Feb...but I’m focusing on the big goal in London. Remember there are ups and downs in each training cycle but progress is made, slowly but surely. #marathontraining #makingimpossiblepossible #bqorbust #trailrunner #asics #winterrunning #runnersofinstagram
Oh hey glutes, we haven’t fired you up for a while. My 🍑 is so sore this morning after @barre_core and a session @function360physiotherapy. I’m working with the team to run my fastest marathon in London in April (I hope 🤞🏻) but they want to help you too. We’ve put together a FREE event on the 5th Feb 7pm at their Moorgate studio to talk all things marathon training, focusing on running injury and how to have your best training cycle yet. Experts Jordan’s and Harvey will be talking about common running injuries and technical errors we see at the clinic and what YOU need to do to prevent them. 💪🏻 whether this is your first, fifth or fiftieth marathon, the team are here to help! I’ll be there too (if you guys want this will be part of a series of events helping you nail your spring marathon! 🏃🏽♀️) To sign up email firstname.lastname@example.org - places are limited to 10! #marathontraining #londonmarathon #parismarathon #brightonmarathon #ukrunchat #strengthforrunners #pb #pr #bqorbust #function360
It’s so hard getting up in the dark and cold - have seriously struggled since getting back from NZ and Aus. This morning I had 5 x 5 mins at 10k pace with 90 second recoveries (plus 1 mile warm up, 0.5 mile cool down - not recorded). How do you convince yourself to get out of bed for an early morning workout? This morning it was the promise of coffee! ☕️ ps for those asking, my @strava is Charlie Runner Beans #marathontraining #morningworkout #6amclub #bqorbust #makingimpossiblepossible #shecanandshedid
Medal Monday It seems appropriate that I'm sharing my #RunuptoChristmas medal this Medal Monday, raising money for MIND on #bluemonday. I have to admit, I've been seriously struggling for the last 24 hours. I'm trying to stave off the post holiday, winter blues by signing up for races! You might have seen that I'm running 30 races this year, raising funds for MIND in memory of my friend Vic, who would have turned 30 this year.
So far I've got;
.🏃🏽♀️London Winter Run
.🏃🏽♀️ Tokyo Friendship 4K
.🏃🏽♀️Chiswick Half Marathon
.🏃🏽♀️ NYC Half Marathon
.Will I see you at the start line of any of these? How are you getting through #bluemonday? #runningformentalhealth #MIND #medalmonday #Ru2c #marathontraining
who's entering? Theres still spaces to join RB Run the World if you get a spot and want to stay in our runner's apartment!!
Sharing my quick pre-run routine to help warm up my muscles before heading out on cold winter runs. Thanks to Function360Physiotherapy for putting this together for me! Use the code F360CW to get 15% off your next treatment or session!
- 8 x loaded calf walkouts
- 6 x lateral lunges (each side)
- 6 x deep squat to stand
- 6 x hip mobility openers
- 6 x half plank with knee raises (each side)
- 6 x reverse lunge (each side)
Parkrun PB! Ending our holiday to Oz & NZ with a bang thanks to a @parkrun personal best and 2nd woman at Dolls Point beach. It was brilliantly flat out and back course, a great change from the hilly looped Henley parkrun. I loved the friendliness of the runners that came up to chat afterwards, including the lady in 1st who I tried to chase down! Parkrun over here starts at 8am, unsurprising as it was 27C and 90% humidity - cooled off and refueled with a @vitacocouk coconut water after. Super excited to work on my shorter distance times as I build up to running FAST (for me) over the marathon distance in April! Ad #pb #parkrunner #5k #activetravel #marathontraining #makingimpossiblepossible #beachrunner
When you’re busted taking a gym selfie 🤳 - I’m just not a pro at these. Speed workout on our last day in NZ, warm up, 3 X 1km at 7.30, 600m at 7.10, 300m at 7 min mile, cool down. Then got to catch up with my first running blogger friend, @naturallyleah in Auckland. Check out my stories for more! 🇳🇿 🏃🏽♀️ #activetravel #hotelgymworkout #treadmillworkout #speedwork #marathontraining #makingimpossiblepossible #shecanandshedid #bqorbust
Hungover run this morning was tough. Can I talk about something controversial? Boozing. It seems that talking about not drinking is as much a taboo about talking about drinking too much. I used to be a real party girl at uni and drank far too much, and continued to do so in my early twenties. Now that I’m in my late twenties (ok nearly 30) although I still like a drink, I know I seriously struggle with the hangovers and the feeling of wasted time. I also know how drinking can affect performance and recovery...and so I’ve decided that once a I’m back from this trip to NZ I’m going to give up the 🍺 until after the London marathon (although after reading @womenshealthuk I’ll give myself 3 passes for weddings and birthdays!) I find it really hard when so much of my social life involves drinking and am worried about how this decision will go down with friends/family, and how toughit will be. Have you ever get given up booze? Ever tried dry January? Love following @mileposts alcohol free streak! #makingimpossiblepossible #bqorbust #runnersproblems #marathontraining #runner #running #run @ Hawke's Bay, New Zealand
I eat Hills for breakfast 🍳 ran 1 mile straight up (50 secs hard running, 50 sec power walking) then ran down 🏃🏽♀️followed by iced coffee ☕️ #marathontraining #makingimpossiblepossible #nzrunner #runnersproblems #hillrunner #tokyomarathon #londonmarathon #runner #hills @ Hawke's Bay, New Zealand
When the wind adds that bit of difficulty to your speed workout. 2KM at threshold pace then 6 x 3 mins at 7 min mile pace. I actually thrive on the harder workouts, I feel like the tough runs make you stronger physically and mentally. They are adding up to improvements in speed and fitness for my own #bqorbust I loved hearing about all your #makingimpossiblepossible goals and thank you for the support in mine 😘❤️ #marathontraining #speedwork #thresholdrun #activetravel #hawkesbay #windyrun
I’m joining @kellykkroberts challenge to ‘Make Impossible Possible’ this year... and this is the year that I earn that Boston Qualifying time. 👊🏻 Sub 3.35 is happening... whatever it takes. What goal are you going to smash this year? #makingimpossiblepossible #bqorbust #bostonqualifier #marathontraining #runner #rightonboylston #leftonherefordrightonboylston #dowhatyoucant
No matter how tough it is, I’m always glad when I get up for an early morning run. Regardless of whether that’s on holiday, pre-work or on the weekend- I love the feeling of accomplishment. 👊🏻👍🏻 40 min trail run through the redwoods in Rotorua to kick start the day before soothing my muscles at the hot springs. Are you making the effort to get up for your workouts in 2018 or getting in an evening sweat this year? #redwood #activetravel #runner #trailrunner #morningmiles #6amclub #marathontraining #tokyomarathon #londonmarathon #runnersproblems
My sightseeing run this morning was thwarted by the NYE fireworks set up (and quite a lot of rain) but I still managed to hit 13 miles around the city, with a couple of loops of Centennial Park before running back to Bondi.(see my route on @strava : Charlie Runner Beans) The humidity was insane so I kept hydrated with @vitacocouk coconut water and ate a gel halfway through my run. Then refueled with a massive baked egg brunch! I could get used to the lifestyle over here! #activetravel #running #marathontraining #vitacoco ad #runnersofinstagram #londonmarathon #tokyomarathon #sydneyrunners #nye #sydneyoperahouse
So many awesome recommendations for our trip to Sydney - especially for the Bondi to Coogee path for a run. It was stunning, despite the overcast, rainy weather. 10 min warm up, 5 x 6 mins (5 mins at 10K pace, 1 min hard) Truth: I struggled a lot with this run, it was hilly and muggy and I felt incredibly unfit. I have a long way to go until the London marathon start line...#bondibeach #londonmarathon #marathontraining #tokyomarathon #run #beachrun #bonditocoogee #runnersproblems
My goal and hope for 2018 is that we share more honestly on Instagram and social media in general. That it stops just being a place to share your ‘best life’ and instead we share more of our REAL life. Let’s share the highs AND lows of our workouts, our struggles AND highlights, the pretty plates of healthy food and the days where you eat a sharing bag of crisps 😳. I challenge you to do the same and to encourage those you follow to do it too! 😘 What do you want to see more/less of on social media in 2018? I’ve partnered with @robinsons_uk to share my predictions on Health and Fitness trends that will be big in 2018 over on the blog today (link in bio) and to share their new squash for adults #fruitcreations #grownupsquash ad #instalife #mentalhealth #hlbloggers #wellness
We've shared our wedding video on my Youtube channel - we are so thrilled with it!
#runup2christmas I’m not going going to lie - I found this harder than I thought I would with travel and anxiety on high (and it’s one of the reasons I think I’d be rubbish at a #runstreak) but I managed over 100K which I’m really pleased with. It might not be the 150K I had originally hoped to run, but I’m still proud of my achievement 🏃🏽♀️ now to write my 2018 goals post - there are a few biggies!! How did you get on in the #ru2c @runup2christmas 🏅🏆
The only one I could drag out to parkrun this morning... 🐶 Diggy’s first parkrun and he did very well, pulling me up the first hill (I dragged him up the second!) so glad to get out for 5K before the festivities start. Happy Christmas to you and yours 🎄#ru2c #runup2christmas #runnersofinstagram #christmasrun #procompression #dogsofinstagram #dogrunner
Festive miles this morning at Henley parkrun followed by another 3 miles with 3 x 5 min intervals at ‘4 word answer pace’! Am thinking of doing Cranleigh parkrun on Christmas morning...who else is running on Christmas Day? #parkrun #henleyparkrun #runners #runup2christmas #ru2c
#christmasrun #procompression #tokyomarathon #marathontraining
When I first started running I really struggled with my boobs. They felt in the way, they would bleed from chafing and I would struggle to find sports bras in my size (then a 32F) luckily a lot has changed in 6 years but I thought I’d share my Top tips for runners with big boobs;
🧡 avoid chafing by body gliding or vaselining everywhere! Trust me on this.
💛 You want the band around your chest to be tight enough that it doesn't move, but not so snug that it cuts into you.
💚 ask for help choosing your bra, and have an expert fit you - you might be a different size to your normal cup/chest size
💙 opt for a sports bra with padded straps to ease the pain on your shoulders
🖤 Personally I find crossover straps more supportive (most of the @triumphlingerie #triaction bras are adjustable so you can make them cross over or straight straps depending on preference)
💜 avoid shelf bra tops that might not fit or might cause everything to get squashed down!
❤️ work on your back and core muscles to try to avoid back pain when running
🧡 choose a bra that is sweat wicking to avoid discomfort - luckily my fave #triaction bras from the cardio range all are, and breathable too
💛 full coverage - you don't want to spill out of your bra or top, so ensure that they cover your boobs to minimise bounce
💚 often ladies with bigger boobs have poor posture and form, work on lifting your head up and shoulders back, it might be worth adding Pilates or Barre into your routine
💙 I don't love an underwire, but know lots of people that do - find a bra that works for you - have a look at uk.triumph.com/sports to find yours! #runinspire #runnersofinstagram #triaction #triumphlingerie #sportsbra #sportsbrasquad #thisgirlruns #marathoner
Anyone around on New Year's Day in London... get involved!