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Katie McDonald

Running since my teens. Caught the bug from dad. Completed x2 half marathons. Duke of Edinburgh Silver award. Hiked for charities. All-round health avid!

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Mind Over Mountains launches new Everyday Mountains Challenge

by Katie McDonald
written by Katie McDonald

WHEN A SHORT WALK FEELS LIKE A BIG STEP: MENTAL WELLBEING WALKING CHARITY LAUNCHES NEW ‘EVERYDAY MOUNTAINS’ CHALLENGE

  • Marking National Walking Month (May) and Mental Health Awareness Week 2026 (11-17 May)
  • The ‘Everyday Mountains’ challenge reframes mental health and wellbeing as a series of small, manageable steps rather than a peak to be conquered
  • Launched by UK charity Mind Over Mountains, supported by Mountain Warehouse and Go Jauntly

A new nationwide walking challenge is inviting people across the UK to step outside and take action for their mental wellbeing this May – one small walk at a time.  The Everyday Mountains Challenge, created by wellbeing walking charity Mind Over Mountains launches on 1 May 2026 to mark National Walking Month and Mental Health Awareness Week.

The free challenge encourages participants to walk roughly 5km a day – but with a clear message: this is not a fitness challenge. It’s designed to support people to build simple, manageable walking habits that help them feel better, with no pressure or judgement.

At a time when 1 in 4 people in the UK experience a mental health problem each year[i], the need for accessible, preventative support has never been greater. Evidence shows that:

  • Even 10 minutes of walking can boost mood and increase alertness[ii]
  • Time spent in nature can reduce stress and improve wellbeing[iii]
  • Regular physical activity can reduce the risk of depression by up to 30%[iv]

Zoe Tehrani, aged 40 from London, started hiking as a way to help with her depression. Talking about why she signed up for the Everyday Mountains Challenge she said: “It’s a good way to keep me motivated to get outdoors on the days I don’t feel like it, and it feels inspiring being part of a community of others doing the challenge. I think it will be fun having a goal to aim for.”

Ian Boyd, CEO of Mind Over Mountains, said: “We know that getting outside and walking can have a profound positive impact on how people feel – but when life feels heavy, even a short walk can feel like a big step. This challenge is about making that step feel possible. It’s here to support people, not push them – to help them take action for their wellbeing in a way that feels manageable and sustainable. The challenge reflects a powerful idea at the heart of our work at Mind Over Mountains, that we all face our own “everyday mountains” and small steps can help us overcome them.” 

For many, taking that first step can feel like the hardest part. The Everyday Mountains Challenge, supported by Mountain Warehouse , has been designed to remove those barriers; offering a supportive, flexible way for people to take action for their wellbeing. Using the Go Jauntly app, participants can track progress, receive gentle prompts and stay motivated.

Mark Neale, CEO & Founder at Mountain Warehouse, said: “”We’re proud to be supporting Mind Over Mountains on a campaign that makes mental wellbeing feel more accessible. The Everyday Mountains Challenge is a great reminder that getting outside, even for a short walk, can help you clear your head and feel a bit more like yourself again.” 

Hana Sutch, Co-founder of Go Jauntly, said: “We’re often told to ‘just go for a walk’ – but for many people, that’s not as simple as it sounds. Not everyone feels confident, motivated, or even sure where to start. This challenge gives people a gentle, supportive way in – helping them build a habit that feels achievable and genuinely beneficial for their wellbeing.” 

Mind Over Mountains runs wellbeing walks and retreats across the UK, combining time outside in nature with professional mental health support. More than 90% of the participants report long-term improvements in their wellbeing. The Everyday Mountains Challenge builds on this approach; offering a simple, accessible way for anyone to experience the benefits of walking outdoors. Participants can also choose to fundraise to support the charity’s work, helping more people access free, supported wellbeing walks across the UK.

The challenge is free to join and open to all.

For more information and to sign up, go to the website or your local Mountain Warehouse store and start walking.

[i] 1 in 4 people in the UK experience a mental health problem each year – NHS / Mind / Mental Health Foundation (widely cited UK statistic)

[ii] 10 minutes of walking can boost mood and alertness – University of Essex / experimental studies (e.g. Effects of a 10-minute brisk walk on mood, PMC, 2018)

[iii] Time in nature reduces stress and improves wellbeing – Loughborough University research (2025)

[iv] Physical activity can reduce risk of depression by up to 30% – Mental Health Foundation, Movement and Mental Health Report (2024)

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shokz open run pro headphones for running
Product Reviews

Shokz Open Run Pro headphones review

by Katie McDonald
written by Katie McDonald

Shokz headphones review – are they worth it?

Yep! I love my Shokz OpenRun after a few runs. Sound quality and comfort is so much better than I was expecting. Full story of why I wanted them, where I bought them to save some money, and how I’ve found the Shokz below.

Why I wanted Shokz headphones

I’d been looking for some bone conductor headphones because I had signed up to run the Stratford half marathon.  And ShakespeareMarathon.org.uk explains that because it’s a road race, you’re not allowed to run with the big chunky headphones; it’s so that runners stay safe and are aware of the traffic. But as someone who has been running in chunky headphones for years, I needed to adapt. Otherwise I wouldn’t be able to do the race.

I found Shokz Open Pro for a bargain!

So I researched around on Argos, and at Shokz themselves. I’d had some birthday money and I was willing to spend £150-£200. But I wanted to try and find some slightly more affordable.  I shopped around and found some brand new, un-opened Shokz OpenRun headphones on Vinted for £86.99! I was buzzing.

What are Shokz headphones?

Instead of sending the sound through your actual ear drum, Shokz headphones work by sending the “sound” through vibrations via your cheek bones. So, nothing actually goes into your ear, it sits just outside your ear and you can still hear the sound VERY clearly. That’s how bone conduction headphones work.

Shokz sound quality

I’ll admit I was a bit skeptical that because there’d be nothing in my ear, they wouldn’t be as good. But I was wrong! Shokz are probably the best headphones for outdoor running (and this isn’t a paid article). I can hear the sound very clear and would probably not use any other headphones for running now, even in winter.

What’s the battery life of Shokz like?

The battery life on the Shokz Open Run Pro is expected about 12 hours, according to Shokz. So far I’ve been pleased with the battery life, although I’ve not done 12 hours running with them yet so I’m not sure exactly when these will die. When I first charged the Shokz, it took a couple of hours and when I turned them on it said “battery high”. I’ve since done a few hours of running in them and they’re not even saying “medium” yet, so that’s good.

Are Shokz good for any runner?

I probably wouldn’t wear the Shokz training in the gym because you might want the noise cancelling feature to block the gym music. And they can be on the pricey side if you’re a beginner runner, any earphones are probably more affordable. But if you have the budget, I would definitely recommend the Shokz headphones.

My experience with Shokz after 6 runs (2 weeks)

9/10. So far, the Shokz Open Run Pro are brilliant. Can’t fault the quality, design, comfort, anything. The only thing I’m aware of is that I wonder how long the battery will last. So far, I’m pleased.

FAQs about the Shokz Open Run headphones

Do Shokz fall off while running?

Nope, I was worried about this, but they sit so securely around your head/neck. I’ve done several runs in them now, and I honestly can’t even feel that they’re on. They’re super lightweight, while simultaneously secure. They’ve not fallen off at all.

What are the best headphones for running?

I’ve worn chunky headphones and the bone conduction headphones, and I definitely prefer the bone conduction headphones because they pass the sweat test, feel safer running through traffic and the sound quality is better. See here, these chunky headphones keep my ears warm, but you can’t hear the traffic running outdoors.

running with kvidio over ear headphones

Can you hear traffic with Shokz headphones?

I can hear traffic with Shokz headphones. But it’s just the right balance of being able to hear the traffic for my own safety, as well as cyclists etc, and hearing the quality of the music. In fact, I’ve been running with Shokz listening to crystal clear music at a reasonable sound level, and then been able to hear emergency vehicles from out of sight I definitely would have missed if I was wearing my Kvidio headphones.

Are bone conduction headphones safe for running?

Yes, bone conduction headphones are super safe running because you can hear the traffic around you far better, and you’re much more aware of your peripheral vision. So you can hear your music, and also pedestrians and all other road users.

Are Shokz comfortable for long runs?

Yes, my Shokz are really comfortable on long runs. I’ve done 2 runs both over an hour long, and they’ve been really comfortable to wear. You don’t even realize they’re on your head/neck. I have full confidence they’ll be great on half marathon race day.

Do Shokz work with running watches?

Yes, my Shokz works really well with my running watch. I connect my Garmin Forerunner 265 to my Shokz via bluetooth. I turn it on via the volume button, the voice alert tells me it’s on and connects within a few seconds. Then, when I’m running and I reach my ‘mile’ milestones,  I hear the Shokz tell me my pace.

Can you wear Shokz with sunglasses?

Yeah I wear my Shokz with running sunglasses and they don’t get in the way at all. They’re super comfy and it just fits nicely. Shokz really thought that through as well.

wearing shokz open run pro headphones with sunglasses

Are bone conduction headphones comfortable?

They’re actually far more comfortable than wired earphones and big chunky headphones. I’ve worn all 3 types and the bone conduction headphones are the most comfortable because there’s no annoying wired that keeps dropping out, and no sweat building up in your headphones like the big ones can result in!

How loud are Shokz headphones while running?

As loud as you’d want them! I bought the Open Run Pro, and the sound is great. You can turn it up with easy access volume buttons. But the quality is nice and clear so I’m really pleased. I don’t think you need them at too high of a volume. But if you’re running in a very busy city around lots of people or traffic, you might want them a little higher, but the crispness is good so I’d have no concerns.

Do Shokz work in windy conditions?

Yes, I went for a long run in windy weather, and I was a little nervous the sound quality might not be as good, or they might fall off. But not at all, I could still hear the wind, but the sound quality remained strong and clear, and the Shokz didn’t budge at all.

Written by Katie McDonald, 15th March 2026

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Become a better runnerKatie's experience

I’ll be running the Stratford Half Marathon

by Katie McDonald
written by Katie McDonald

*April 2026 Update: I was absolutely gutted but I had to pull out out of the half marathon because I fell behind with my training and hit a mental block and had a stomach bug 7 days before so I wasn’t in a fit state to race. I’m heartbroken, but I want to find a 10K to do soon!

In February 2026, I turned 30 and my brother bought me a voucher for https://www.runthrough.co.uk/  so I’ve signed up to the Stratford half marathon in April 2026.

How I’m planning the run the Stratford half marathon

It’s been a good decade since I’ve run a half marathon, so I’m a little nervous about doing the race. But I’m an entirely different person now. This will be my 3rd half marathon and I’ve been running for far longer and I have a better mental strength as well as physical too!

My 10 week half marathon plan

I’ve created the below plan as I have 10 weeks (when I started this plan) to train for the half marathon. I’ve taken all the knowledge I have, and the experience I have so far to collate this structure to get me over the finish line.

The fun part is that my brother is also doing the Stratford race, but he’s doing the full marathon!

So I decided I couldn’t miss out, hence why I signed up.

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week 1 Rest 3 mi – Easy Short Gym strength 4 mi – Interval 5 mi – Long Gym strength Rest
Week 2 Gym strength 3 mi – Easy Short Rest 4 mi – Interval Gym strength Rest 6 mi – Long
Week 3 Gym strength 4 mi – Easy Short Rest 5 mi – Interval Gym strength Rest 7 mi – Long
Week 4 Gym strength 4 mi – Easy Short Rest 6 mi – Interval Gym strength Rest 8 mi – Long
Week 5 Gym strength 4 mi – Easy Short Rest 6 mi – Interval Gym strength Rest 9 mi – Long
Week 6 Gym strength 5 mi – Easy Short Rest 6 mi – Interval Gym strength Rest 10 mi – Long
Week 7 Gym strength 5 mi – Easy Short Rest 6 mi – Interval Gym strength Rest 9 mi – Long
Week 8 Gym strength 4 mi – Easy Short Rest 5 mi – Interval (light) Gym strength Rest 11 mi – Long (Longest)
Week 9 Light Strength 4 mi – Easy Short Rest 4 mi – Interval (light) Mobility Rest 6–8 mi – Long
Week 10 Mobility 3 mi – Easy Short Rest 2 mi – Easy Short Rest Rest Half Marathon (13.1 mi)

 

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brancy running vest
Product Reviews

Brancy running vest

by Katie McDonald
written by Katie McDonald

Consensus of the Brancy running vest?

Consensus? It’s SO good. Doesn’t move at all!

My review of the Brancy running vest 

I only bought the Brancy running vest in August, it came really quickly. I’ve since been loving wearing it! Unboxing:
@misskatieruns

Brancy running vest unboxing… I’ll do a full review in next day or so so follow for that! #brancy #runningvest

♬ original sound – Katie | Beginner Running Tips
  Review:
@misskatieruns

I bought this running vest after struggling with my old one because it kept moving when I was running – but this running vest is really good so comfy wouldn’t go back to my old running vest now. Great for new runners!

♬ original sound – Katie | Beginner Running Tips
  Written by Katie McDonald, 1st October 2025 Instagram | Runkeeper | Facebook | X (Formerly Twitter) | LinkedIn, TikTok
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tiya running vest
Product Reviews

TIYA Running vest review

by Katie McDonald
written by Katie McDonald

Consensus of the Tiya running vest?

Consensus? It’s good, comfortable for new runners. But it becomes loose after about 5k..

My review of the Tiya running vest 

I bought the Tiya running vest a while ago. And it’s been really easy to wear. It’s got adjustable straps and clips on so you can make it suit you. The only thing I noticed was that the straps can get in the way a little bit as you’re running. I wore it quite tight fitting  so they would flop about and my hands would knock them.

But generally, I think I paid about £20 (ish) for the vest and it worked really hard. Especially for new runners who might want to take their phone and keys running and maybe a snack, it’s got the perfect pocket for that. Plus it comes with a water bottle too, a squishy one that fits in the pocket.

Would recommend!

@misskatieruns

I really liked this running vest from @TIYA 👍 adjustable straps so it was nice and snug 👍 didn’t budge at all during 8km 👍 really comfortable 🧡 would absolutely recommend! #tiyarunningvest #tiya #runningvestreview #running #runningvest #hydrationvest #runninggear

♬ original sound – Katie | Beginner Running Tips

Written by Katie McDonald, 1st October 2025

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hoka running trainers review
Product Reviews

Hoka Clifton shoes review

by Katie McDonald
written by Katie McDonald

Consensus of the Hoka Clifton for women?

Consensus? Brilliant. Really comfortable to wear.

Update February 2026:

I’ve been wearing the Hoka Clifton now for a 6 good months, and I love them. You can see me wearing them throughout winter here in a Tiktok post.

@misskatieruns

Winter running outfit essentials let’s go I reallyyyyy don’t like the cold weather and so I have to prep for the winter running season. My winter running outfit essentials list… Warm running leggings Usually I wear ankle length running socks – trainer socks let the chill in!! (but I couldn’t find them on this day!) Long sleeve running top wirh thumb holes Running gloves @Karrimor (in my pocket) Headphones from @KVIDIO because they keep my ears warm too! Karrimor running jacket And my headwarmer Basics also include: My running trainers are from @HokaOfficial Running bra from @Brooks Running

♬ original sound – Katie | Beginner Running Tips

Hoka Clifton Review

  • When did I get them?
  • What running have I done in them?
  • Overview of important factors
  • Where you can buy them yourself

My review of the Hoka Clifton 

The terrain types I’ve run in these shoes

I’ve been running in the Hoka Clifton a few months now. I bought them in July 2025 so it’s been 3 months. I’ve run on grass, gravel and concrete and they’ve felt comfortable on all terrains.

hoka running shoes at parkrun

Overall fit – lovely

I didn’t like that they were such a bright white color when I first bought them. But they fit really comfortably; as they should after a gait analysis.

Reliability

Don’t have a bad word against them to be honest.  They were about £150 (I had a slight discount because I’d had the gait analysis done beforehand), and they’ve been worth every penny so far. No injuries etc.

Where can I buy the Hoka Clifton trainers?

You can buy the Hoka with the brand themselves, at most running shoe stores!

Written by Katie McDonald, 24th September 2025, Updated 19th February 2026

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i fell over after running
Katie's experience

I fell over running

by Katie McDonald
written by Katie McDonald

I’ve been running 10 years and I’ve never fallen over. Until yesterday. I’d done my run, stopped my watch and then realised I was running late (literally). So I started sprinting home, and then saw a rail, so slowed down a little with the aim to jump over it, but misjudged my foot completely and I fell over the rail.

I was so embarassed and a bit shaken up. I checked, it was just a bump and graze, thank goodness. My hand was stinging and I have a slight, sore bump on the leg that hit the rail (!).

I looked around and thought there were no cars, no one had seen me. Until I looked the opposite direction and a car was approaching slowly. I thought they were going to roll the window down and check I was okay (after being on the floor 2 seconds ago).

Nope. They just drove on.

So I picked my headphones up off the floor; luckily my phone was still in my running vest so not damaged. I put my headphones back on, and carried on running (slower this time).

The lesson here, is that sprinting after you’ve finished running is just not worth it.

I told the story on Tiktok because I felt so silly about it and wanted to show that even experienced runners… fall over sometimes!

@misskatieruns

I fell over running 🥹🥹🥹

♬ original sound – Katie | Beginner Running Tips

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beauty standards affect mental health
Katies running tips

No Such Thing As a Bad Run!

by Katie McDonald
written by Katie McDonald

There’s no such thing as a bad run Kate

Yeah, yeah, Dad, okay then..

I thought he must be joking. I was so slow during that route. The endless cycle of thoughts begin…

  • I’m too slow
  • I’m not a good enough runner
  • That was such a bad run..

Sound familiar? Let me stop you there. Right, repeat after me: There is no such thing as a bad run.

Not every run will feel perfect

Don’t get me wrong, not every single run will give you the dreamiest “runner’s high”. I admit that, of course. You’re not going to feel that rush, that adrenaline and that next level excitement after every single run. You just won’t. It doesn’t work like that.

So, why bother? Well, it’s a hobby, and like anything, “practice makes perfect”. You have to work at it. Sometimes you’ll go for a run, and you might feel light, bouncy, and brilliant. You’ll finish your run and feel elated. You’ll still have worked hard; sure. But you’ll be buzzing. Take in that deserved runner’s high.

But sometimes, there will be a run that won’t feel quite the same. Your legs might feel heavy. You might not be able to get the right natural rhythm that usually comes with ease. Your shoulders are tense. Your breathing is a bit off. And that just makes the whole thing harder, because you’re struggling how to breathe. Now you’re frustrated that you shouldn’t have come on a run because you’re “not a good runner” and you get in your head about it.

And now you’re not in the best mood, and so it’s a vicious cycle. You can’t seem to get into the swing of the run, and you really don’t want to be running any more. And you’re convinced, well, ever again.. Never.



 

But you will run again

You’ll finish that run, and yeah you’ll probably feel really deflated that you didn’t get a personal best, or whatever. You’re just really gutted. It does happen, I won’t sugar coat it. But here’s the thing:

What you do NOW, counts the most.

You have 2 options.

  1. Give up
  2. Try again

That’s it you’ve officially decided to never run again. Throw the towel in. Give up. You’re not very good at this. Oh well. You’ll find another hobby.

Or..

Give yourself a break. Go about your day. Mentally move on. Eat something good, rehydrate, and then in a few days, or a week, whatever you feel is right, try again. It doesn’t have to be far or long. Just start with 5, 10 or 15 minutes. Start with something. And see how you feel.. Remember, not every run is a bad run either. And if your last run was totally awful, this run is mathematically less likely to be.

And often, if you’re facing round 2 after a bad round 1, that second attempt usually goes better. Things work better. You get your rhythm back. You can breathe again. And you never know. You might actually enjoy yourself..

Don’t give up. That’s your running tip. You owe it to future you!

Written by Katie McDonald, 1st April 2025.

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Katies running tips

Running can be a form of self love!

by Katie McDonald
written by Katie McDonald

When I was growing up, I didn’t really understand what self love was. And I only really got a deep understanding of what that meant, and a firm grasp on it myself when I went through therapy; my full story on that is over here.And now, years later, I’m 29 writing this, and I definitely wholeheartedly use running as a type of self love.

Lots of people read; I just don’t have the attention span to stay focused on the sentences! Some people game or stream; I tried to get into that, tried to become a ‘girl gamer’, and I just got frustrated. It wasn’t for me.

Now, I have lots of ways I give myself care.

My top tips to great selfcare

  • A good bubble bath with relaxing bath salts – not too hot (I have ezcema so this is important, otherwise it can make really itchy)
  • A good face mask or nail painting session.
  • A good run!

How’s running good for self love?

It might not seem believable when you see so many runners in the middle of their run, and they don’t look very happy! Everything is aching, something is cramping, they’re tired and they just want to stop now. So how’s that good self love?

Well, the idea of “no pain, no gain” is slightly at play here, in my opinion. When you get through that ‘wall’, there’s nothing quite like knowing you did it.

Every run is proof that you CAN

While the physical impact of running is obviously intense, pushing through and proving you can do it, is incredibly empowering.  For example, we live near a bit of a hill, and every single time I go for a run outdoors, I have to face that uphill battle at the end of my route.

Think of it like this. If every single time you face that hill, and you do it, you’re giving your brain evidence that you can do hard things. That’s a form of self love people!

tired after running stamina

Learning to love your puffy, red, runner’s face

I follow my dad in this respect. And I bet lots of runners go really red when they’ve been running. I’ve often come back from a run and someone will look at me shocked.. because I look so red.

Blimey, good run, was it?

Yes, it was, hard. That’s usually what I’ll say. But it’s normally pride answering! This red puffy face tells me I’ve worked my 29 year old body hard. I’ve exercised it. And as I grow older into my 60s, 70s, 80s.. That body will thank me.

I run for me. But I run for the elderly lady version of me too. I want to get to 70 or 80 and not feel broken.. Or at least, less broken than the average 80 year old!

red puffy runner

Let me go back to that red puffy face..

I’m a very fair-skinned, freckly, long-legged, frizzy haired brunette. And I’ve struggled with the freckles, the frizz and the pale complexion for years. But when I see my face go all red and sweaty… It reminds me that I’m so much more than that.

You’re so much more than what you look like. My red puffy face, and her heart, and legs and machine of a cardio body, can do hard things! I get enjoyment out of steadily jogging for an hour. I push my body’s capabilities and find it a hobby I quite like…

So, actually, running reminds me that there’s beauty and magic in that. It can teach you to shift your perspective… So, let me re-frame my first statement to this:

My mom gave me wavy brown curls, I’m tall, and even though I don’t tan very well, my heart is in really good health and I’m thankful for that!

 

Written by Katie McDonald, 1st April 2025.

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leg stretching before run
Katies running tips

Running & Stretching – My Controversial Opinion

by Katie McDonald
written by Katie McDonald

When I first started running 10 years ago, my dad taught me that it was important to cool down properly, and then stretch. He followed this up by:

You should probably keep moving throughout the day or the next day too – it helps things not seize up.

So I followed that exact routine, and for many years, it worked. As I hit my mid 20s, I occasionally forgot, and I have to say, I really felt the difference, in a bad way. So now,:

I make a point (to myself) to stretch before and after every single run.

So why is this controversial?

Because you’d be surprised how many people (mostly online) have said to me one of the following:

  • “I can take it or leave it, it doesn’t really matter”
  • “No, I don’t notice a difference, so I don’t bother”
  • “Don’t stretch, never have, never will”

And I think this controversy started to show me why so many people when they start running get confused. And you can see why. There’s so many questions when you start running…

  1. What do I wear?
  2. What should I eat before, and after a run?
  3. Should I stretch?
  4. How fast should I be running?
  5. How often should I be running?

Well let’s that that middle one for now.

Stretching

Clearly, there’s a mixed opinion online of some people who run. I’ve been ‘told’ by some of those runners stretching “doesn’t do anything”. And their opinion is of course, fair enough. You do you 🙂 But, for me, stretching makes a noticeable difference and I think my running would genuinely be impacting if I didn’t do it.

I stretch before a run

I do a full body stretch; well that’s what I call it anyway.  Here’s a video on how I stretch before a run.

But to be totally honest, I don’t do it just to get my body warmed up. Stretching helps me mentally prepare too. So it distracts me from thinking whether I want to run or not! Your mind can do all sorts to you before you go for a run. It’s why so many run-procastinate! If you just get your running kit on and do your stretches, that can help; normally, I’d put my headphones on too so my brain is distracted with music too..

And I stretch after a run

Now this is one I have to force myself to do sometimes. Have you ever finished a run, felt good, and thought, “nah I don’t need to I feel great”? Yep, me too!

But honestly, do it anyway. That’s a case of the “runner’s high” and your endorphins are pumping telling you “you’re invincible”.  But trust me. Soon enough after you’ve cooled down, you might start feeling a bit stiff..

I don’t stretch for long! In fact, most times I just take less than 5 minutes… while I wait for the shower to get the right temperature! So I’ll have done my run, stretched it out and then get into a nice cool shower.

 

You do you

Of course, based on my experience, my tip is to do your stretches –  otherwise, you can feel heavy and tense and stiff later on or the next day. When I do stretch, I feel lighter. I don’t feel as though my legs are super heavy – something you might feel when you get out of bed the next day, or when you stand up hours later..

But if you really don’t want, or don’t think it’s worth it.. you do you! Enjoy your running, that’s what it’s all about!

Written by Katie McDonald, 1st April 2025.

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tips for running with eczema
Katie's experience

I run for better mental health

by Katie McDonald
written by Katie McDonald

Lots of people say they “run for mental health”. But what’s actually mean? Well, I definitely run to give my brain a break, and seeing the change in my daily life just from running, is something I wish I could bottle up and send to friends around the world!

I hate to admit this but…

I’ve been running for over 10 years and the benefit of feeling clear-headed after a run really has made a big difference. But I sometimes feel as though people say “I run for mental health” because it sounds trendy. I know, it sounds bizarre, but there’s been such a change in social media over the last 10 years. But I really feel that the phrase “mental health” gets over-used and flung around.

I’m not at all invalidating anyone who feels they really do reap the mental health benefits of running. But I think people may see a runner posting their ‘hashtag mental health run’ and then see that some of those posts are sponsored, and so I can see why to some people, it might be seen as fake? Especially to those people are new to running, and may be on a lower pay scale, or struggling and dealing with the hardship of anxiety or other issues.

I had therapy

Way back before 2015 (ish), I was diagnosed by my virtual CBT therapist with PTSD, depression and anxiety. It had been a long time coming and after some trauma, I decided that enough was enough and I was ready to get some help, and get my life back. I had no confidence, I was always doubting everything; my own thoughts; my beliefs, what I was capable of, even whether I was important. I was in a bad place.

runner deep in thought

So, I called the doctor. And long story short, I soon got myself a therapist through the NHS. She was a lovely lady and took me through a series of Zoom calls every week, and then it went to fortnightly;  I worked through a lot of stuff with her help. And she equipped me with an understanding of why I felt like I did, how to strip that down and re-construct my own belief system. That and anti-depressants too.

It was hard, being really honest with myself, doing the homework on my own ‘thoughts, and trying to build myself back up. But throughout the process, I realized that I wasn’t being the same me ‘back up’. I was building a renewed version of myself. A stronger one with a solid knowledge of my own values. I learnt how to let unhelpful thoughts, pass. And how to find evidence for the helpful ones.

You’re not your own thoughts. But you can make your mind a nice place to live.

One day, within months (I think?), I was then discharged from the course. It was all agreed and planned in advance. We had goals of where I wanted to be in order to ‘not need therapy’ any more. And I got to that place. A happier, clearer, peaceful place.

And now I run

I’ve not had therapy since then. I don’t feel I need it. Sometimes I need to gently remind myself, by asking “how helpful is that thought?”, to then let it go. That thought doesn’t serve you. It doesn’t align with your values. We’re all human. We all need a little bit of a reminder.

But running is a huge part of how I get that clarity now. It has been a ‘strategy’ – a word my therapist used to use a lot – for years. I used to use lots of strategies; the smell of perfumes to remind me I was safe, the sight of nature making me feel grounded on the floor.

Running clears my head

And now running is a big one too. Hiking and walking in general is. But when I go for a run, it really helps me clear my head. If I get into my head about something, or I’ve had a long or stressful day, or feel a bit restless, I’ll go for a run. The distance doesn’t really matter too much. But I’ll get outdoors and just put my headphones on, and get one foot in front of the other.

running outside clears my head

I’m lucky that I’ve been running for years and don’t struggle in the first 10 minutes too much.. (that might have been a bit different in the first few years of learning to run though!). So I can just choose one of my playlists, and jog for a little while. Sometimes, a 5K is all I need; that’s about 30 minutes for me. Sometimes, I really get into it, I can feel it working and I’ll run further because I fancy it.

How’s it work?

When I’m running, I’ll forget I’m running; it’s like a little daydream where you space out and then ‘come back’. It’s like you blow the cobwebs off for a bit, and then once you’ve finished, something just feels a lot clearer. It’s not like being the first person to cross a race line where you burst through the banner and you’ve broken a record; there’s no paparazzi or medals or fireworks.

You just suddenly feel noticeably lighter. Like okay, I can handle this now.

Written by Katie McDonald, 30th March 2025.

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Katies running tips

The power of the running community

by Katie McDonald
written by Katie McDonald

I started running over 10 years ago when my dad introduced me to running. We’d often go running together and that was my little running community. Me and dad. He was much more experienced, having done multiple marathons and crazy races like Race The Train. Fast forward to now, in 2025, and my running community has changed a little!

My Dad and I

Don’t get me wrong, running will now and always be our thing to talk about. When mom’s out the room (she doesn’t enjoy running the same way we do) or when we both have days off. It’s relatable common ground and we can share our running thoughts and experiences. Whether I’m training for something, or he’s been out for a gentle jog (he’s nearly 60!) and doesn’t want to over-do it, we’ll still touch base and check in together.

‘Run-stagram’

I’ve been posting screenshots of my runs since I started running. It was a hobby and I just wanted to share with the world outside of dad! I’d recently started a blog about running (This one!), called Life of a Miss Fit, and so I just took a picture with Runkeeper (an app that tracks my runs), wrote a caption about how I felt it had gone, and posted. That’s all it was.

puffy runner face

I wasn’t trying to gain followers or over think about the hashtags! I was just sharing my little running thing on my corner of the internet; and then occasionally I’d write a blog about it on here too.

Now in March 2025, I have a little following of over 300 people on my running Instagram… That doesn’t sound like much in a world of influencers. But imagine if you stood in a room and 300 people walked in and said they wanted to hear what you had to say..

Now that’s something huh?

Then I found Parkrun

I started doing Parkruns in 2024; it’s a community-led 5K run every Saturday. You can walk, run, spectate or volunteer and all ages and abilities are welcomed!

It’s not about the ‘race’, although you do get a time at the end and it’s all recorded (which is great for those more ambitious, competitive runners training for something!). It’s just about waking up on a Saturday morning, showing up in a field or park with over 100 (ish) other strangers all about to run 5K together..

You listen to the safety talk by the volunteer officials, and then at the sound of the klaxon, go!

It’s quite something.. You’re suddenly running or jogging, as long as you’re moving.. with all these strangers. And then within half hour, I was done! I ran passed the big archway and I’d done it!

You never felt too slow because it’s a community event, and a great way to start running and feel the true enjoyment of it. The best part? Parkrun is completely free!

email 5k run time from parkrun

The running community helps me endlessly

The community is a huge part of why I love running… Life is busy, and there’s an awful lot going on in the world, from COVID to the war in the Ukraine. You just have to open social media, or put on your radio or the news for one minute and you can hear it… All of it.

That’s why I love having my online running community. So that when I need some positivity and encouragement outside of all that, when all that is very much happening, I have it at my fingertips.

I can log in to my Life of a Miss Fit – on TikTok, mostly Instagram though, and my feed is full of like-minded people running, and enjoying it. And encouraging each other. No-one’s comparing or judging. Everyone is doing their best to get out for a run, feel good, feel happy, feel together. That’s why running is all about..

So my tips to you are here… Share online – you’re not alone! – and run with friends or family.. Just start posting and sharing and you’ll soon have a little bank of running diaries…

Written by Katie McDonald, 31st March 2025.

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Katie's experience

Running with Eczema

by Katie McDonald
written by Katie McDonald

I was diagnosed with Eczema as a little girl, and it’s stayed with me into my teens and 20s. I’ve even been told by the British Allergy Clinic and NHS Dermatologists that I may also have Chronic Spontaneous Urticaria. But my brother has asthma, and my Grandad has had eczema, and struggled with the big signs of eczema as a little girl; itchy red patches on my elbows and behind my knees. And I definitely live with it now, but on some medication.

And it does have an impact of my running too.. so I thought I’d share how I manage that and navigate my running journey to make it itch-free, where I can.

All the gear…. *some* idea

Tight fitting clothes are my worst nightmare. Well, that’s not totally true; I love getting dressed up and feeling confident. But wearing overly tight long sleeved running tops or clothing to work out in, doesn’t usually have the best outcome. At the end of a sweaty run in my long sleeved top I can feel my eczema areas about to be triggered.

So I have to get some air to my elbows and everywhere else, before the urge to scratch becomes too much!

It’s a serious magic trick trying to wear the ‘right’ clothes for a run when you have eczema especially throughout the different seasons. Part of me loves the spring and summer months when I can wear lighter, looser running clothes because it gives my itch-prone skin a bit of a break and that’s heaven.

But part of me also finds the warmer months really hard.

A cool shower, if I can tolerate it

The quicker I can ignore the desire to scratch, and get into a slightly cool shower, the quicker I get the relief. If you’ve never had eczema, you’ll never have felt the relieving sensation of cool water on something you really want to scratch.

My sister once said to me:

I bet a hot bath is lovely on your muscles after a run!

And I totally get why she would think that. But I couldn’t think of anything worse than being warm and sweaty post run, feeling the itch is juuuuust about to happen on your elbows, armpits, thighs.. and then to get into a steaming bath, for an hour? No thanks!

In fact, let my mention my dad here; multiple marathon finisher and who I got the running bug from. I remember my mom would always start running my dad a bath for when he’d get home from a big run on a weekend.

I always assumed he was having a cozy version.. Turns out he wasn’t! He’d come home, red and puffy, shout through a quick “hello!” and then walk upstairs after his however many miles.. and within a minute you’d hear sharp gasps, as though he was in pain.

He was getting into a VERY cold bath… of just cold water. Me being Curious Kate asked what the reason was for this madness. Back then he educated me:

The belief is that a very cold bath helps get rid of lactic acid in your muscles, which impeded recovery times… It worked, as I don’t ache the day after, and I can run again sooner.

Even today, 10 years later, I asked him if he still had that belief and he says:

That was the belief back then.. Worth double checking the theory though..”

Don’t take this as a lack of running knowledge; my dad was and is a running pro (in my totally unbiased opinion) and he helped me learn almost everything I know about running!

But I think the semi-confident response was probably because:

  1. He didn’t want me to try something that worked for him a long time ago, and then blame him if it didn’t work (I wouldn’t have, and I wasn’t brave enough to try a freezing cold bath anyway!)
  2. Science changes sometimes with new research
  3. He taught us to get all the information first, and then make our own informed decisions.

So I’ve checked, and apparently, Runner’s World, can confirm the science is still true; cold water does help to:

Reduce the severity of delayed onset muscle soreness (DOMS) which is commonly experienced 24-48 hours post-exercise due to muscular microtrauma and inflammation.

Anyway! Unfortunately, my eczema would probably find a cold shower too much. Honestly, a drastic change in temperature can also set my eczema off. So going from super pink, warm and puffy from my to jumping into a freeeeezing (literally) cold shower, would be too much of a shock. I just like it nice and cool, with a quick temperature check as I turn the tap on.

Moisture, moisture, moisture

Over my years of endlessly shopping in Boots, online and at so many brands, I know first hand how hard it can be to find the right post-shower moisturizer if you have eczema. And again, to be honestly, I think there’s a misconception that people with eczema need to have extra helpful ingredients to reallyyyy hydrate your skin.

The thing is, for me, less is more. I use Dermalotion EVERYWHERE, including my face after a shower. It’s cooling, it’s thin and refreshing on my skin. Don’t get me wrong, it dries so fast, like within seconds. But that’s because I have very, very, very dry skin. But the beauty is you can’t put too much on. Just lather it on and your skin soaks it up.

And then on my face, I’ll use Simple’s gel moisturizer, again because it’s cool and gentle. Such RELIEF. Ahh…

Here’s an Instagram reel of me talking about the ways I cope with eczema as a runner… Mainly Dermolotion!

Make a conscious effort to drink 2 liters of water that day

Drinking water is important. But it’s really important for those of us with eczema and dry skin. You really got to get the water in to hydrate. It’s easy to forget once you’ve done your run to actually get some fluids in. But cool down, stretch and start sipping. Trust me it will help you not itch quite as much later.

And then the next day, top up that water bottle and stay on top of it! It will make a difference. It all does!

Written by Katie McDonald, 30th March 2025.

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instagram runner group discussing running on treadmill vs outdoors
running

Running on a treadmill vs outside

by Katie McDonald
written by Katie McDonald

The debate of what it’s like running on a treadmill vs outside running is a never-ending one. Some runners love the fresh air and the outdoors, and some enjoy the treadmill instead! If you’re a beginner to running, you might have a few questions about this topic. I’ve been running since 2016, and I’ve done my fair share of treadmill running at the gym, at home and also outdoor running. So let me break it down for you.

Your ultimate guide to running on a treadmill vs outside: What’s included

  • My own market research
  • Pros and cons of treadmill running
  • Key differences in a treadmill vs outdoor run
  • Is a treadmill or outdoor run better for you, personally?
  • FAQs about treadmill vs outdoor running

Market research on treadmill vs outdoor running

I’m part of a group on Instagram called ‘Engaged Runners’, ran by David Betts, who’s on Strava too. We’re a group of people who love running across the United States, the UK and other countries too. I asked the question who prefers treadmill or outdoor running, and these were some responses!

“Defo outside! But dreadmills have a place”

“Outside all day long”

“I get so bored on the treadmill”

“I get bored easily in general, I need to move with the scenery”

instagram runner group discussing treadmill or outdoors

What are the pros and cons of treadmill running?

Treadmills give you more control than the outdoors

If you run on a treadmill, you’ll tend to have far more control of your environment. For example, there’s no fear of being sunburnt or feeling overly hot from the sun’s rays. There’s also no concerns about getting drenched in the rain, sleet or snow. And there’s no gusts of wind or hail there either.  In fact, if you can place your at home treadmill near a window, or find the gym treadmill next to a window, you’ll get a nice bit of fresh air to keep you a good temperature. But then you still have full control of being out of the elements.

Treadmills are safe, mostly

Treadmills are safer than the outdoors in several ways. You’re running on the machine so you don’t need to check for vehicles or cyclists before you cross the road, or spot check over your shoulder on a trail run if you’re doing an ‘out and back’ route. Having said that, there is the little risk that you may fall off the treadmill. For example if you lose concentration or misstep or lose your balance etc.

The CNN reported on news from the US Consumer Product Safety Commission, with regards to treadmill safety.

More than 22,000 treadmill injuries resulted in hospital emergency room visits in 2019, a spokesperson for the federal agency told CNN.

So you do need to be careful. I’ve mis-stepped  or felt a change in my running rhythm and had to be mindful. But I’ve never fallen off of a treadmill. There’s usually a clip on the treadmill that allows you to secure yourself to the treadmill for extra safety. But my advice (as an experienced treadmill runner) would be to start slow and steady and get used to the feel and experience of a treadmill; it’s very different terrain to the outdoors.

Treadmills are convenient

If you have a treadmill at home, then it is very convenient. Equally, if you can access a gym membership where you can go and use their cardio equipment like treadmills. It can be quite convenient and easier to hop on the treadmill rather than going outside. And if you’re paying a monthly fee,  that keeps you accountable for going to the gym to use the treadmill.

Treadmills have adjustable settings

It sounds obvious, but treadmills do give you way more control when you’re running because they have settings. You can control the exact pace* and incline at the click of a button. Not only that, but it also increases in pace in tiny increments so you’re not doing big sudden jumps in pace. So if you’re new to running and you’re looking for a very steady increase and just want to slowly get used to the movement, treadmill running has its benefits.

*Want to know what your treadmill pace to running pace is? Use my treadmill speed to pace chart.

Dskeuzeew Treadmill review

Treadmills don’t impact your knees as much

Why? Because the terrain of a treadmill is very different to road running. The material of the running belt is softer than concrete. It might not feel loads softer if you’re quite new to running, or are quite heavy footed. But it is. That’s why, even studies show, treadmill running doesn’t actually have as much of an impact on your joints than outdoor running.

In fact, a 2021 study mentioned in Medical News Today has more to say.

A 2021 studyTrusted Source suggests that combining physical therapy with incline walking on a treadmill is more effective than physical therapy alone in managing OA. The study participants who added uphill walking to physical therapy could step farther, walk faster, and experience an overall increased range of motion in their knee joints.

Treadmills don’t ask for as much effort from you

If you find treadmill running hard, you might not believe me on this one. But the science of how the treadmill functions does mean your legs and your body are doing less work than you would if you were running outdoors. If you’re running outdoors, you have to propel your body forwards and make the leaps with your legs.

Obviously there’s an element to this movement when you’re on a treadmill. But the belt is moving for you. So although yes, you’re still very much moving, you’re not having to ‘push off’ as you would on a trail or road run to keep the momentum.

Treadmills give you less options (no terrains, down hills)

This can be part of why some runners don’t like treadmill running. Treadmills do give you less variety. You have the option to incline and speed up, sure. But you can’t experience turning, sharp corners or down hills when you’re on a treadmill. You also don’t get the feel of the different terrains, so trail or road etc.

If you just want to get some movement in and you’re not interested in the variety, you’re not alone. Lots of people feel the same as you. I personally prefer having the extra experiences that running outside gives me. But treadmills do also work if you don’t mind not having the downhills or other things.

Treadmills give you the impression you’re working harder than you actually are

I eluded to this from my own market research earlier in the article, but this is another huge reason regular runners don’t like treadmill running. It feels so hard. It’s why runners will refer to it as the “dreadmill”. There’s lots of studies that have been done in 1996, 2012 and 2019, as Runners Connect discusses. The studies analyse the perceived effort level (how hard it is), the oxygen levels, and pace. They look at the same runners using a treadmill compared to outside running.

The biggest thing that stuck out to me was this:

Running performance was consistently worse on the treadmill, whether it was time or distance.

I can completely vouch for this. Running on a treadmill, for me, is extremely hard. In fact, I’m often checking my Garmin Forerunner watch.. because time feels so slow on a ‘dreadmill’! Everything feels harder and slower.

post run treadmill screen stats

Treadmills can be boring

This leads me nicely onto the last con of treadmill running, compared to outdoor running. Treadmill running can feel really boring. You’re running on a stationary machine, so you’re not getting the variety of scenery that you would on a outside run. You’re also not blessed with the elements.

Of course, what I said earlier still stands. You can’t control the elements and so treadmills work if you don’t want to run in the rain. But some runners love the feeling of embracing the weather full on. For example, I find running in the cooler weather, and the rain really refreshing.

Treadmill running can also be a bit dull because you’re not getting the (literal) twists and turns that an outdoor run brings. Being able to incorporate different terrains like gravel, grass, road and trail switches things up as you’re on the go. There’s an awful lot more that can keep you distracted, engaged and motivated. For example, passing pedestrians, checking for other road users, trees and other scenery, other runners passing you by.

Running outdoors is also very accessible

Anyone can run outdoors. You don’t have to live in the countryside to run outside. If you’ve got a(ny) pair of trainers, you can go and run outdoors. So, you don’t have to have the gym membership.

Running outdoors helps your whole body and brain

When you’re running outdoors, your body works a bit more holistically. As you take on the different terrains and hills (both inclines and declines), your body appreciates the versatility. For example, if you’re on a treadmill you’re only ‘exposed’ to that running belt material, and potentially an incline.

But if your legs and feet are in contact with the gravel, grass, road and any other terrains, your body reacts differently as your feet touch the floor.

Your brain also gets involved a lot more when you run outdoors. In fact, a 2023 study from PubMed prove it.

Time spent in natural outdoor environments has been found to lead to increases in cognition similar to those resulting from acute exercise.

Have you ever heard the suggestion to get outside for a quick break? There’s a reason. The shapes and colors that we see outside (the green trees, the flowers, the movement of nature) helps our brain kick into action a little bit. That’s why you’ll often feel refreshed once you’ve been outside. In fact.. UO physicist Richard Taylor proves this, when he summarizes his research into fractals; that’s those shapes and sizes that we see in the heart of nature.

Fractals can reduce stress and mental fatigue for the observer by as much as 60%

So, let me bring this back to running outdoors. If you run in nature, it’s better for your body and your brain’s health.

outdoor runner

Running outdoors does have (some) safety risks

Running outside is great for mental health. But it’s equally important to stay safe when you’re running outdoors. Hopefully, you live in an area you feel safe enough to go for a jog, and that any risks of any predators are low. It’s also important to stay seen on the roads by other road users.

I will share my WhatsApp location with my other half when I go for a un, especially if it’s getting darker or it’s a longer run. He also knows the few routes I will take, just in case. As for being seen by cars, I wear a running flashlight from Amazon.

Running outdoors can feel thoroughly enjoyable

I can’t stress this one enough. Running outdoors regularly enough can really change your life. The mood boost it gives you is uplifting. This is called the runner’s high. You can get this adrenaline and endorphin rush from a treadmill, but I’m sure many runners would agree that it’s not quite the same.

You can get real mental clarity from running outdoors. It’s something a lot of outdoor runners will talk about. When you’ve had a stressful day or have a lot going on in your head, running outdoors can make a huge distance. It has a real capability to dust of the cobwebs and really help you clear your head.

Key differences in running mechanics

There are some differences we’ve talked about already with regards to how your body moves on a treadmill run versus an outdoors one. But my advice is this. Don’t get too tied up into this. If you want to know how to start running, just start. A run is a run. Do which one you like the sound of the most and go for it.

Is a treadmill or outdoor run better for you, personally?

It depends on what you want from your run, and where you’re at health wise. If you’re training for a race like a half marathon or 5K, you’ll want to experience the different terrains, inclines, and get used to the elements, because you don’t know what the weather will be like race day!

If you’re not sure what your running goals are, speaking to a running coach can help give you direction. But if you don’t have a strong preference, then either type of running is good running!

Like the idea of going for a jog in nature? Here’s my guide on how to start running outside to help!

Written by Katie McDonald, 5th March 2025.

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lacoste spirit 2.0 sport sneakers upright with marks
Product Reviews

Lacoste LT Spirit 2.0 Sport Sneakers Review

by Katie McDonald
written by Katie McDonald

Consensus of the Lacoste LT Spirit 2.0 Sport Trainers?

Consensus? He’s worn these Lacoste for casual wear but also at the gym loads over the last 6 years, and loved them.  Super reliable, look great, and really feel like top of the range. Only £50 at the time as well.

Buy Here

Included in this review:

  • When were they purchased?
  • Photos of the Lacoste LT Spirit 2.0 Sport Trainers
  • Overview of important factors
  • Where you can buy them yourself

Photos of the Lacoste LT Spirit 2.0 Sport Trainers

lacoste spirit 2.0 sport sneakers upright with markslacoste spirit 2.0 sport sneakers with wear on solelacoste spirit 2.0 sport sneakers side view with markslacoste spirit 2.0 sport sneakers with wear on heellacoste spirit 2.0 sport sneakers inside faded

When were the Lacoste LT Spirit 2.0 Sport Trainers bought?

He bought them in 2016, so a while back now. He wanted something comfortable but also looked nice for the gym to work out in and still get good movement in. But he also wanted them for casual wear. Those were his priorities.

Lacoste LT Spirit 2.0 Sport Trainers – Overview

Perfect for their purpose!

I’ve had these since 2016. I love that they’re dead easy to slip on and there’s no messing about with laces. Really comfortable and good for the gym. Super versatile.

At a glance:

  • Comfort: Very cushioned
  • Style: Slip on, really light
  • Colour: White with green logo
  • Fit: Feel good on the treadmill and easy at the gym.

When were the Lacoste LT Spirit 2.0 Sport sneakers bought?

It was back in 2016 he bought these. And they still look good now; just well loved!

Where can I buy the Lacoste LT Spirit 2.0 Sport sneakers?

You can get them from Amazon.

Buy Here

Disclaimer: This post may contain affiliate links; I may earn a commission.

Written by Katie McDonald, 3rd March 2025

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