Author

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!

Product Reviews

New Balance 410 v8 review

by Katie McDonald March 30, 2025

written by Katie McDonald

Consensus of the New Balance 410 v8 for women?

Consensus? Well loved! Brilliant shoes. Over 40 miles ran in them. Super comfy.

New Balance 410 v8 Check Price:

Included in this review:

YouTube 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 New Balance 410 V8

I’ve put together an infographic to show you different factors I’d found from running in these shoes. You can see:

The battered shoes themselves

I’ve ran a lot of miles in these and done 2 half marathons so you can see the material is really faded and they’ve become less stiff over time after the training. They’ve got a bit of a mark by the left toe as well where there’s nearly a hole.

new balance 410 trainers with wear and tear

The terrain types I’ve run in these shoes

I’ve mostly done road running and trail running in these shoes. I used to run a lot around a lake too where we lived and so I would run on the road to get there and then do a lap around the lake and run home. So these shoes have seen both terrains.

Overall fit – too tight, too big or just right (out of 10)

To be totally honest, when I bought these New Balance, the exact fit or style wasn’t overly important to me. I just wanted a comfortable pair of trainers I could run in. But since running in them, I understand the importance of having supportive running trainers. You want to feel a bit of a ‘bounce’ as you run and so the cushioning on these was actually quite good. Over time (I had these for years!) that eventually started to give so they’re incredibly reliable.

How reliable they were (out of 10)

I have very narrow feet so I was glad they were nice and snug but not too tight so my feet could breathe when I was running. They didn’t wear out really for years, so they were very reliable for a long time! 10 out of 10 for me.

My overall rating (out of 10)

new balance 410 v8 review with overall reliability and fit scores and battered trainers

YouTube review of the New Balance 410

In summary: I bought these years ago. I ran two half marathons (26.2 miles/42 km) in them and “absolutely loved running in these shoes”. I found them “really comfortable” and a good choice for new runners due to being “not too stiff. I would recommend the New Balance 410 V8 for both new and experienced runners.

When did I get the New Balance 410 v8 trainers?

I bought these years ago. These New Balance 410 v8 were some of the first running shoes I had. I needed some basic, but reliable running shoes to last as I started my running journey. I hadn’t done a full gait analysis, which you can do at Runner’s Need and other running stores in the UK (and the United States). But I liked the look and feel of these ones so I decided to invest in them as a beginner runner.

What running have I done in the New Balance 410 v8 trainers?

I trained for 2 half marathons in these trainers and so that’s over 26.2 miles with just the races in them. But I’ve obviously done a hell of a lot of training in these, so they’re well loved, so I feel very well versed to give them a good review!

You can see from the pictures they’re a bit battered (from the half marathons!) now so I’ve loved them and worn them lots. Some people label them as trail running shoes, but I’ve run on the road and trail too and they were reliable on both terrains so I’d recommend them for both.

New Balance 410 v8 Trail Running Shoe Review – Overview

In my opinion, they were a great pair of running trainers and I’d recommend them to any runner of any level to be honest. But they’re particularly great for beginner runners because they were really comfortable, which is really important for those who’re just starting out.

At a glance:

Weight: 257g – feel very light!
Comfort: Very cushioned
Style: Laces
Colour: Light pink
Fit: Nice and secure, but not too tight

Check out the photo of the New Balance further up this page. They’ve covered loads of miles – as I say I’ve done 2 half marathons in these. I can’t remember where I bought them because it was such a long time ago. But you can get them from a few places, like these brands.

Where can I buy the New Balance 410 v8?

I loved these shoes right from the start of my running journey and so I’d love for beginner runners (and those more experienced!) to get the same enjoyment and use out of them! So, where can you get your hands on these New Balance?

I’ve done some research online and Amazon are selling them – if you did want to have a browse and order them online for yourself, you can get them via the button below. Happy shopping!

New Balance 410 v8 Check Price:

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

Written by Katie McDonald, 12th September 2024, Updated 30th March 2025

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March 30, 2025 0 comment

Katie's experience

How I started running

by Katie McDonald March 23, 2025

written by Katie McDonald

Someone recently asked me “if someone wanted to start running, what advice would you give them?”. Not only did this provoke an instant answer, but it sparked a realisation in me that this is something that needs addressing.

At the time, my answer was this. “Start by walking and then run for a few minutes. If you can, keep going, and if you can’t, walk”.

After hoping my advice was at least a little helpful , I’ve given this some serious thought. I wondered what Mo Farah, Jessica Ennis and Usain Bolt would advise. How different would their expertise be from their years of running and winning global competitions to mine?

There’s no ‘one size fits all’

I’m afraid the answer is that I can’t tell you what they would say because I’m not them. But I can do my best using how I got from zero to hero in a month. I’m not going to pretend to know all of the best fitness regimes, training programmes and running routines that the expert runners might tell you. This is for one reason and one reason only; there’s not one.

Running isn’t about creating an all-singing all-dancing schedule, instructing you to run ‘x’ amount of miles every day at ‘x’ o’clock, displayed in a complex, fancy new regimented routine that you feel obliged to stick to.

Oh, and don’t forget the extortionately priced, obligatory workout clothes. I mean, of course the ‘proper runners’ are the ones in the £100 Nike trainers and £40 running pants. Let me relieve your expectation of this false ‘Running World’.

Kate

Running is priceless, literally

Don’t get me wrong, it’s nice to have routines and expensive gear. But for me, the best thing about running is the simplicity of it. I am proud to say that I wear Skechers and Adidas.

My entire ‘running outfit’ costs no more than £50. But it’s not just about the money. You don’t need to dedicate 20 minutes to create a brand new colour coordinated ‘Running Schedule’ for the next however many months. You just need to go.

It honestly pains me to think that there are hundreds and maybe thousands of people out there who go through the thought process of “ooh I’d love to start running, but how?”.

If you google ‘how do I start running?’, you’ll be faced with a scary ‘how to start a running programme’. In fact, Google is society, feeding you questions that suggest you are overweight and need to lose weight.

If Google’s first response wasn’t an example of a rigid scheme to run through, but instead kindly suggested ‘Put some trainers on and begin at whatever pace you feel comfortable’, think how many more people would join the running community. Running is about putting one foot in front of the other and feeling good about it, no expenses or pressures attached.

How did I start running?

So, my first answer will remain the same. Take little steps, metaphorically and physically. That’s what I did, after a couple of mundane, empty months of no running. On the 28th January, (years ago!) I set out to run 3 miles. I just about managed 1.5 miles and walked the rest.

Knowing that if I didn’t get my act together in the next few weeks, the IronBridge half marathon would be very, very difficult, I did something I am very proud of. With someone who motivates me every step of the way, a lot of determination and a pair of Sketchers, I got my act together because a few days later, I ran the full 3 miles.

Then, in 4 weeks, I went from 1.5 miles to 10 miles in 1 hour 52 minutes and 57 seconds.

It’s now 2025 and I’ve done 2 half marathons, lots of parkruns and plenty of fun runs too!

medals

Inspired to share and run more

When I told my (then) running partner I was thinking of writing this exact blog, he asked me “why don’t you call it ‘Zero to hero in a month’?”. At first, I thought he was joking. I can’t boast on my blog. But after mulling over the last 4 weeks of post-run thigh pains, early mornings and pedestrians giving me alien stares, I took his advice.

I stand by what I wrote earlier. Running is about getting the enjoyment from it. But the last 4 month of half marathon training has taught me something else. Running makes you your own hero that nobody can take away from you. Anyone can go from zero to hero, why not you?

Written by Katie McDonald, Updated 23rd March 2025.

March 23, 2025 0 comment

Katie's experience

I run for the purejoy, not the scales

by Katie McDonald March 23, 2025

written by Katie McDonald

Introduction

I share this in 2025 as a 29 year old young woman living in the countryside. When I originally wrote this, I was 21 and living just outside Birmingham. But as I re-read what I wrote 8 years ago, I still wholeheartedly believe the same. The spark within me hasn’t faded at all. In fact, as I’ve grown throughout my 20s, I realize the fire in my belly is even more alight than ever.

I started writing and running years ago; I tell the story in this piece over here. It helped me understand that I didn’t feel like I fit in with the other girls.. And I wanted to share my own message. A message of self love, of confidence and pure joy. I wanted young women to believe in themselves, love that they’re different, not hate it.

I felt so skinny back in my teenage years. And I struggled with confidence and mental health. And so, running (and then strength training too) was the road to confidence and self belief. My whole journey proved to me that I wasn’t doing this to be a particular weight.

I was running and still do run for the joy of it. I don’t check the scales. I check in with my own thoughts and make sure I’m happy.

first half marathon

Me and dad hiking

So, here’s a story from 21 year old me..

A friend recently told me she would be “going on a diet”. When I asked her why out of confusion because I didn’t see the root of her reason, she said “to lose weight Kate”. This got me thinking about what numbers on a scale really mean.

After a long hard think, I reached the simple conclusion that the answer is in the question. The numbers are exactly that. They do not define us, yet I ask you this…

How are we living in a society that teaches us to interpret a screen of little black dashes as an indicator of who we are?

I then find myself facing the question, who are we? You are defined by the things you do every day, the relationships you have and maintain, the things you choose to invest your heart, soul and money in, the beliefs you choose to hold and everything you take an interest in.

We’re taught to read the numbers, on a scale..

Still, we have become fixated on the idea that the bigger the number, the worse this is. Let me clarify that I’m not saying by any stretch of the imagination that weight is not important. Weight is important, but it should not change the way you see yourself, nor should it control you or your life.

“At school I used to choose between vegetables or salad. I hated the salad because I didn’t enjoy it, I knew I wouldn’t eat it and even if I did, I wouldn’t be full up. I’d always want the cake an hour later… The dinner ladies used to check our plates for veg on the way out and we’d be forced to sit back down until all the carrots were gone”.

Healthy doesn’t mean skinny. Healthy means happy in the body you live in. It’s a mental state, or at least I believe it is, or should be. Society rams it down our throats that to ‘get healthier’ is code for ‘lose weight’. Except for the cases of sheer obesity, I have to disagree.

Society defines “healthy”, but is it?

Society has chained us to the idea that to be healthy means to cut all sugar and fat out, never drink alcohol and exercise if you’re not working, sleeping or eating. But for so many people, ‘dieting’ makes you lose the enjoyment of food because the idea that too much is bad is ingrained on us.

I’m no dietitian or healthy-eating specialist so I can’t tell you exactly what to eat, and importantly what not to eat. But I am a 21 year old young woman living in Birmingham and I, like thousands of others, have been a victim of the message of our own society.

It has good intentions to be a ‘healthy’ weight, but it does so by suffocating us and often causing more self-hate than self-love. Is it just me that thinks this world needs more love? But even then, when we do give a compliment to someone, they are then accused of fishing for compliments.

Online compliments on our physical selves

I have scrolled through so many selfies of young women to see other young women commenting giving them compliments alike “pretty girlie” or “little stunner”. We can’t win; society tells us we’re not the right size so when we try and spread more love to other society members, others claim the selfie taker is posting for attention.

conscious of how pale i was on holiday

nervous me at an editing internship

anxiety behind the poses

There are women out there who fit a size 14 jeans, heck even 10 or 12, and they put themselves down because they say they need to lose weight. But do they? If they eat a balanced diet, exercise when they can and still enjoy food, what’s your problem society?

I can honestly say that I would rather be a size 14 in my jeans, eat a range of healthy foods and get my exercise than be a size 0 and have zero life within me because society tells me I shouldn’t eat too much. These messages are not encouraging. They are slowly trapping us into a state of poor self-esteem, in which we see those numbers as who we are. And this is wrong.

My motivation for my blogs is often rooted in the lyrics of songs. This one, for example, was provoked by Katy Perry’s song “Chained to the Rhythm” during a run. As I’ve explained, society paints the picture of ‘health’ as a structure of ‘five a day’ and ‘one hour of daily exercise’, but I think it should be a little more like R.E.G.G.A.E; Relax, Eat Good, Get Active.. but with Ease.

A good diet is important, but we shouldn’t feel imprisoned into a fixed lifestyle. Food is for more than mere consumption, we’re not cavemen anymore. Have we forgotten the enjoyment!?

Where is the L.O.V.E?

Life is for living, not just existing in what is sometimes the prison of society. It’s for opening your taste buds and using the senses we are given as humans. Our bodies are incredible machines, built with hundreds of muscles, nerves and veins. They’re not just for scrolling your thumb through Instagram and Facebook.

Ed Sheeran’s “What Do I Know?” encourages us to “just remember life is more than fitting in your jeans, it’s love and understanding positivity”.

I don’t think it’s the fast food that’s the bigger problem, but more how fast we negatively respond to and shoot down anyone who doesn’t fit the criteria of ‘fit and healthy’ in this society.

If “Love can change the world in a moment”, why are we slowing killing ourselves with hate and pressure? Preach it Ed.

Closing the story

I want to use my platform for the right reasons; to encourage young women to believe in themselves, to start running, and to show them that running can be a part of your life to help your confidence and bring you joy! I always remember telling my mom something quite sad, when I severely struggling myself…

If I don’t change the world like the Prime Minister or Ghandi, it’s not very impressive is it?

And she’d say this; and it’s up there with the best pieces of advice she’s given me, though I didn’t know it at the time.

You don’t have to impress anyone Kate. You don’t have to impress anyone to be loved. Be your own world

If society’s messaging was a bit more like my mums, women would feel far happier, stronger and braver…

Written by Katie McDonald, Updated 23rd March 2025.

March 23, 2025 0 comment

Katie's experience

Why I started writing about running

by Katie McDonald March 22, 2025

written by Katie McDonald

People sometimes ask me:

Why did you start blogging?”

Usually, it would be my mom or nan asking me. They didn’t understand what ‘blog’ meant digitally and just couldn’t get their around the fact that you (or anyone really) could write something on your computer, publish it, and have the world access it.. Talk about different generations!

The truth is this. I started my blog when I was a teenager because I needed an escape from grief and writing was a way to do that; which is sort of similar to how I used running as a strength mechanism for dealing with the toughest battles of life.

I lost my great Nan

When I was 16-17 I went to a youth group, where we learnt about faith, and started to build our own attitudes and belief systems of how we understood the world.

So naturally, I questioned the world when I lost my Great Nan. She was 85 year’s strong. That’s not an oxymoron. Her body was weak, her heart was strong. She passed away, so loved and so loving. She didn’t leave us because of Cancer, but I started to question a lot of things.

Why did she have to leave us? Why is there such a thing as the devil? She didn’t deserve this. I was very confused. It was my first experience of losing someone.

So I started writing

I borrowed a book about Creative Writing, and I just wrote. I wrote about running because I was figuring that out. I wrote about whatever came to my mind. I started some stories around the theme of Alice in Wonderland. But I always came back to running and how it made me feel.

lifeofamissfit gaining followers on facebook

I put my running blogs online

After a while, I wanted somewhere to keep all the pieces I was writing. I’d started to think I was good at writing and had already fallen in love with the magic of words. It was becoming a part of me. Writing was helping me understand myself better. So I came up with the name, Life of a Miss Fit. I didn’t think about it too much. I just wanted to share that I had sometimes felt a bit lost, a bit of a misfit. And that fitness, through running, was helping. And soon enough, Lifeofamissfit.com was born. I shared a few pieces on Facebook, and it felt surreal one day to see I’d reached 508 people. I felt inspired to write more and run more…

Then, I lost my Grandma

The next thing I knew, my Little Grandma survived a life-threatening operation, where doctors removed the cancerous cells from her Oesophagus. I woke to a message notifying me that my Grandma is still in intensive care but that a machine is now breathing for her. She is a woman whom with words I cannot even begin to describe her beauty, strength and kindness.

This time, my reaction was different. I just wept. I think I was learning to understand that even if you can’t begin to wrap your head around something, it can hurt. Yet somehow, I felt alone, safe and confused all at the same time.

I ran the next day

The next day, I went for a spontaneous run. I didn’t route it or plan a finishing time. I just decided ‘right, I’m going to go for a run now’, changed into my gear, locked the door, earphones in and ‘ON’ and started running. For the next 79 minutes and 40 seconds, I ran to the beat of my music. I let that take me.

Was I counting this as my marathon training? Yes, I was going for a run.

But did I train like it? No.

I felt my feet move, the freshness of the rain on my face, the bizarre and shocked looks of pedestrians kindly stepping to one side for me to zoom past. I took it as it was. I ran. I didn’t feel anger, hate or bitterness. I felt love. Overwhelming but completely peaceful, forgiving, gentle, love.

The next song that met my ears is by Neon Jungle. It’s called Brave Heart and I remember it starting as I jumped back onto the curb of Aldi. Both my great nan and my grandma were brave hearts and I think the following quote sums them and life up pretty darn well.

I started my blog in the hope of getting through grief

My reasons for starting my blog were entirely selfish. I enjoyed the act of writing and it gave me some form of peace during unpeaceful times. So I just wrote what I wanted and when I wanted to. And I felt better. Not on cloud nine. But I could somehow figure out how to navigate the every day life.

Maybe it was a way of connecting with the two women I’d lost

A grandma or great-grand-mother feathers her pearls of wisdom in a beautiful form of a trail of bread crumbs. You can be getting on with your day, the sky is British and dull and.. suddenly she pops into your head reminded you of something beautiful or funny and then the sunshine says hello and you realize, that’s her. She’s still alive and very much herself. That’s what we need to be, little rays of sunshine everywhere we go.

That’s why I think it’s exceedingly important to remember them in the physical ways too. I was fortunate enough to have been left some money by my Great Nan and I chose to spend it on a watch that I envision her reacting in her usual way…

“Oooooh!” *winks*

One of the most precious and funniest things I will remember her by is how she led her life around time, minute by minute. I would always arrive around 4pm to cook her Sunday dinner and if, how dare it, the level of traffic were to bulk up, I would thus be a minute behind schedule.

I’d arrive at 16:01 and I will never forget that face of shock horror and almost disappointment as if to say

“where have YOU been?!”

When the irony is, you’ve had to drive slightly slower as to not dare spill the homemade roast dinners your Mom has plated and covered up. She would then enquire as to why I wasn’t serving up waitress-style with her oldest tea towel draped over my arm. Now I will always be on time and I’ll always have her.

Nan's watch

I became a Lifestyle Writer at the University of Birmingham in 2017

I felt like I’d really made it. I was honoured to attend a dinner to celebrate all the writers one year, and I also got published twice in the Redbrick paper in December 2016.

katie published in redbrick paper

katie published again in redbrick paper

katie at redbrick university writers ball

katie in redbrick writer jumper

Fast forward to 2020: I co-formed ‘Creative Writing Babes’

I was younger, I found writing cathartic. During the COVID year of 2020, I even co-formed a ‘Creative Writing Babes’ group. It was me and three other friends from the University of Birmingham. We set up a Zoom call every Wednesday evening and we’d chat about whatever we’d written that week. We’d critique and encourage each other. It was just what we needed in the middle of the pandemic. Some of us preferred crafting poems.

Some of us loved writing stories, some creative prose or theatre scripts! But our little group was our outlet to share with like-minded women during a very strange, difficult time. We joined from all over the UK, and were leading our own lives, but we loved that this was our safe touch point with 3 other girls who loved the beauty and magic of words, connecting people. It gave us a common ground when we couldn’t actually meet up.

Here’s myself and Danni as we waited for the others on the 15th July 2020.

katie and danni on zoom creative group

I still run and write in 2025

I kept writing and I kept running. But now my mission has changed. I want to help other people find running in the hope that it does for them what it did for me.. Escape! I used to post back in 2016 every time I’d gone for a run. I still do, but with much more inner confidence and peace now. I love sharing my running tips and updates on life too. It’s all in the hope that you just never know who you’re inspiring..

Written by Katie McDonald, 23rd March 2025

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March 22, 2025 0 comment

running shoes

Should I Buy Trail Running Shoes A Size Bigger?

by Katie McDonald January 24, 2025

written by Katie McDonald

When it comes to trail running, finding the right shoe size is beyond important! So, while you could probably make do with a size smaller or bigger when you’re just walking around, as a set of daily wear shoes, trail running is a whole other can of worms. With that in mind, quite a few trail runners normally wonder about the same thing… “Should I buy trail running shoes a size bigger?”

It’s not weird to consider a size bigger for trail running, because unlike regular running shoes, trail running shoes need to accommodate swelling, rough terrain, as well as running very long distances. To answer this, let’s take a closer look at why size matters when you’re shopping for a new set of trail running shoes, as well as some of the benefits of upsizing, and a few tips that I could offer you on finding the perfect fit!

Why Does Size Matter In Trail Running Shoes?

Size matters in trail running shoes because it can account for your foot swelling during runs. Let’s take a deeper look:

During long runs, your feet will naturally swell due to increased blood flow and impact as you run harsh, arduous trails.
Additionally, when you’re trail running, you’ll experience more swelling than road runners due to the uneven terrain that you’ll come across, as well as way more time spent on your feet.
Consequently, a tight-fitting trail running shoe could easily cause you discomfort, pain, or even injuries!

Otherwise, wearing a correctly sized pair of trail running shoes should also help you out with preventing common injuries:

Trail running shoes that are too small can lead to painful black toenails, which happens when you put a lot of repeated pressure on your toes.
Moreover, blisters and hot spots can happen commonly enough when your trail running shoes don’t allow enough room for your foot’s expansion.
Aside from that, trail runners with a snug fit in their shoes often develop toe cramping or even Metatarsalgia, which is a painful inflammation in the ball of the foot.

It does depend on how far of a distance you’re running though. If you’re training for a marathon, the size of your trail running shoe does really matter. But if you’re very much a beginner at running and are perhaps training for a couch to 10K, or you’re not really covering the longer miles, you might not get as much swelling. And to add to that again, if you’re completely new to exercise, and aren’t used to the movement as much, your feet may swell a little more.

It’s a bit like when I used to go on day long shopping trips with my mum! We’d never go shoe shopping at the end because your feet swell and it’s not a true reflection of the size you actually need.

trail runner next to tree in leaves

What are The Benefits Of Upsizing Your Trail Shoes?

So, should you buy trail running shoes a size bigger? Well, it turns out that it might be a good idea after all, on account of the many advantages that you could experience when you choose to upsize your trail running shoes. Here’s 3 benefits:

1. Increased Comfort During Longer Runs

A slightly bigger shoe size (I’d often suggest a half or full size bigger) should allow for some adequate swelling with your foot without constricting your foot. Additionally, it ought to help you with reducing your pressure points, which could make longer runs more enjoyable.

2. Better Protection On Rough Terrain

A looser toe box should aid in preventing your toes from constantly hitting the front of the shoe. This isn’t just painful and discomforting, but it would also help out a lot when you’re running downhill. In addition, more room would also prevent any rubbing and irritation when you’re running on steep inclines or rocky trails.

3. Reduced Risk Of Injury

With proper space in (upsized) your trail running shoes, you can do a ton while minimizing the risk of hammer toes, ingrown toenails, and nerve compression. All of those are the usual injuries that are common with tight-fitting shoes. Plus, shoes that are too tight can and will restrict your blood circulation, leading to numbness or tingling during runs.

How Does Shoe Fit Affect Trail Running Performance?

Aside from injuries and comfort, should you buy trail running shoes that are a size bigger, you might also experience improved performance, too! So, for all you competitive trail runners out there, here’s 3 ways in which proper shoe sizing could maximize your trail running experience:

1. Stability & Control As You Run

Although upsizing can be beneficial, you’d have to be careful not to go too far! So, bear in mind that trail running shoes that are too big can cause heel slippage, reducing your control on some of the more technical, challenging trails.

2. Energy Efficiency

When you’re trail running, to most optimal way to do it is to rely heavily on efficient energy transfer, from foot strike to push-off. Alternatively, shoes that are too tight or too loose could force your foot to work even harder than necessary, leading to faster fatigue.

3. Ground Feel vs. Protection

Meanwhile, some trail runners prefer a more snug fit that offers a better ground feel and responsiveness. However, other trail runners might prefer their shoes a bit more on the roomier side, offering better comfort or protection over rough ground.

You’ll figure this out yourself when you start running more on trail routes. More on that later..

Should I Buy Trail Running Shoes A Size Bigger? Fit Issues And Solutions

If you’re having trouble with the size of your trail running shoes, here are some things that I’d recommend that could help:

Heel Slippage – If upsizing your trail running shoes causes excessive heel movements, you could try the heel lock lacing technique to secure your fit. Alternatively, you could try using a slightly thicker sock, which ought to help minimize unwanted movement.
Toe Box Space – Experts generally recommend at least a thumb’s width between your longest toe, and the front of the shoe. As such, if your toes hit the front of your shoes during downhill runs, you should consider upsizing.
Midfoot Tightness – You’ll also find that a wider or more flexible shoe can accommodate some broader foot sizes without requiring a larger shoe size. Otherwise, if the midfoot feels too snug, you should look for shoes with an adjustable lacing system.

My Tips On Choosing The Right Size of Trail Shoes

If you’re still wondering about whether or not you should buy trail running shoes a size bigger, here are some expert tips that could help you decide:

Measure Your Feet Properly – You should try to measure your feet in the evening or after a run to account for the swelling that you experience during trail running. Ideally, you should stand while measuring to ensure a more natural weight-bearing position.
Wear The Right Socks – Remember to try on trail running shoes with the same socks that you’ll wear on the trail. You should also consider wearing moisture-wicking, cushioned socks that will add a bit of extra comfort.
Check For Width And Volume – Bear in mind that shoe size isn’t just about length! Other factors such as width and volume also matter. When you’re shopping for a new set of shoes, there are brands that offer wide versions of their trail running shoes, which might offer a better fit.
Test Shoes On An Incline – When you’re trying on new trail running shoes, try walking or even jogging on an incline to see if your toes hit the front. While you’re doing that, make sure that your heels stay secure, without excessive slipping.

Adjusting To A Larger Shoe Size

I know that it’s not easy or comfortable (at first, anyway) to adjust yourself to a slightly bigger shoe size than what you’d normally wear, so here are some hacks that I’d recommend:

First up, try breaking your new trail running shoes in gradually. In other words, even if a shoe feels comfortable, gradually break it in before taking it out on long runs. You could do this by starting out with short walks or easy runs first to ensure that they fit your feet right.
And, if that doesn’t help, or if a shoe feels too roomy, you could try adding an insole to your running shoes. They can help out with adjusting the shoe’s inner volume and even provide better arch support! I know some trail runners also prefer wearing custom orthotics for that extra comfort.
Another neat trick I’ve learned is by experimenting with lacing techniques. The runner’s loop or parallel lacing could help with tightening specific areas without causing discomfort. You could also adjust your laces accordingly, preventing slippage and improving foot lockdown.

How Do I Know If Trail Running Shoes are Right for me at all?

There’s so many types of running shoes out there and if you’re an experienced runner, it’s a bit easier to know what fit you like. But if you’re slightly newer, it can be harder because you don’t know what you don’t know, like anything! But don’t worry. You’ll work out what you like as you run more often and run on different terrains because trail running is very different to road running – some runners really have a preference!

How do I know if I’m a trail runner?

It really depends what you’re used to and where you live. For example, when I started running I lived in the city and so road running was more of a thing for me just because of my location! There was a very small lake I used to run to, run around and then run home. So that lake was about the only ‘trail’ route I’d do, and it was about 10% of my actual run. The rest being road. But I since moved to a more rural area and so I have easy access to a very well known trail route in the Peak Distract in the UK, so naturally I run on the trail a lot more.

trail runner wearing trail shoes

It’s funny looking back. When I first started running years ago, you’d have called me a ‘road runner’ not a trail runner. And I wouldn’t have even known what a trail runner was. So I completely understand that there’s quite a bit of jargon around running and if you’re a beginner, you might not know what running shoes you need at all!

Should I Buy Trail Running Shoes A Size Bigger: Key Takeaways

If you’re totally new to running right now, and you haven’t figured out what terrains (road, trail, etc) is near you and you actually enjoy running on, any affordable running shoes will do to be honest (see some of my product reviews at the end of this guide if you need some inspo). But if you’ve been noticing that you are running on trails more, then it’s absolutely worth working out what kind of feel you prefer.

So, in summary… A half-size up is usually enough for most trail runners. If not, going too large could massively reduce stability, so while I’d highly recommend that you consider upsizing, it’s bad to go too far! Your fit should be snug in the midfoot while allowing some toe room. If you experience black toenails, pain, discomfort, or excessive rubbing, then you will know that your shoes might be too small.

On the flip side, if your foot moves around too much inside the shoe, consider adjusting socks, insoles, or your lacing. Experimenting through trial and error works too, as some runners like that snug fit, while others need more room. I always recommend folks choose a size that best suits their running style. While you’re at it, try out and test different brands and models, since sizing and fitment could vary!

Need running shoe inspiration?

I’ve worn a couple of running shoes in my time (and so has my dad who got me into it!) and so I feel well equipped to provide you with a couple of reviews:

Written by Katie McDonald, Friday 24th January 2025.

January 24, 2025 0 comment

Product Reviews

Under Desk Dskeuzeew Treadmill Review

by Katie McDonald January 12, 2025

written by Katie McDonald

Consensus of the Under Desk Dskeuzeew Treadmill?

Looking for under the desk treadmill reviews? I’ve just got the thing. I’ve been using the Dskeuzeew treadmill for at least 2 months now for both running and walking indoors and I can only honestly say I wouldn’t go back!

Getting the Dskeuzeew treadmill was the best investment I made for myself in 2024!

Under Desk Dskeuzeew Treadmill: Check Price

Included in this Dskeuzeew treadmill review:

When was the underdesk treadmill bought?
Why did I buy it?
What use has it had?
Photos and video of using the treadmill
Overview of important factors
Where you can buy it yourself

When did I buy the Dskeuzeew Treadmill?

I bought this treadmill in December 2024 as I work from home.

Why did I buy the Dskeuzeew Treadmill?

I loved the idea of an under-desk treadmill to allow me to get some steps in as I worked.

As an avid runner, I also wanted an option to be able to run inside at home – especially when the weather is freezing and icy (otherwise I’m worried of falling over in the winter outside!). Plus it allows me to switch up my running to do some running on the treadmill and some outdoors which I love doing!

My setup with the underdesk Dskeuzeew treadmill

I purchased this as well as a standing desk converter again from Amazon. That way, I had the flexibility to be working sat down for an hour. Then I could use the pump on the desk converter so the whole desk would then raise up. I could then stand up to work for a bit… And slot the very easy to maneuver Dskeuzeew treadmill under my desk. It comes with a little remote control, so you can just press ‘on’ and control the speed.

And there you have it, I’m getting my steps in while I work!

YouTube Video Review of the Dskeuzeew Treadmill

But does it look and work as good as it all sounds? Yes! I’ve put together a little YouTube review of the Dskeuzeew under desk machine to walk you through things more. Watch the video to get a real feel for:

the size of it – we have a very small house, so it’s super practical, and easy to store
where I store it in our (very small) study
the sound of it – not very loud at all!
the benefits I’ve found – well, I’ve quit my gym membership!

Under Desk Dskeuzeew Treadmill – Overview

At a glance:

Light: I can move it to the next room relatively easily and slot behind the wardrobe.
Colour: Black (with white numbers on the screen)
Functionality: No problems, very reliable
Remote: You’ll just need some double A batteries!

I’ve loved using the under-desk treadmill as I work from home and so it’s made a massive difference to me to help get my steps in during the working day. I also love that it becomes my running treadmill too!

What use have I got out of the Dskeuzeew Treadmill?

I did my first run on the Dskeuzeew treadmill on January 11th 2025. It popped nicely next to the bed. As you can see the wires are a good length, and out of the way. I positioned it towards the TV as I watched some YouTube when I was running. I did 7 miles and you can see my post treadmill run picture from Instagram below.

View this post on Instagram

A post shared by Lifeofamissfit | Running blogger (@lifeofamissfit)

I’ve been using it every day! I’ll walk slowly as I’m working – about 30-50 minutes in the morning and then again when you hit the mid afternoon slump. But then I’ve also recently started using it for running too. In January 2025, I did a 10K treadmill run on it and it was great – no problems. Best investment for me!

Timelapse of the underdesk Dskeuzeew treadmill in use

Here’s a timelapse video of me working from home. You can see how thanks to the treadmill (and the standing desk converter), my setup is now investing in my longer term health too! I can make the desk essentially stand up so that I do, and then i put the Dskeuzeew treadmill under the desk and get my steps in. Really easy and compact. I then took a photo after I’d done some steps. The machine reads I’ve walked for about 26 minutes!

Post walk photo of using the underdesk Dskeuzeew treadmill

Dskeuzeew treadmill after walking on it showing time and calories burned

Where can I buy the Dskeuzeew Treadmill?

Check Price:

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

Written by Katie McDonald, Updated 4th March 2025.

January 12, 2025 0 comment

mens Asics running shoes Gel Kayano 26 front view of battered laces

Product Reviews

Men’s Asics Running Shoes – Izumo Gel Kayano 26 Review

by Katie McDonald January 10, 2025

written by Katie McDonald

Consensus of the Asics Running Shoes Balance 410 v8 for men?

Dad says they’re his “favourite shoes” after pre 2017 purchase! So must be perfect – trained for a winter marathon, and will be gutted when they’re due for the bin!

Asics Running Shoes Balance 410 v8: Check Price

Included in this review:

When were they bought?
What running has been done in them?
Overview of important factors
Where you can buy them yourself

Infographic review of the Men’s Asics Izumo Gel Kayano

Men's Asics Izumo Gel Kayano review with scores

When were the Asics running trail shoes bought?

My dad actually bought these men’s Asics running shoes to do his Iceland marathon back in August 2017. It turned out it got cancelled. But he came back and did the Snowdonia marathon in 2018. My dad’s always ran for years and years; he’s why I started my running journey and why I bothered buying my first pair of running trainers, the New Balance 410 v8. Anyway, he’s done Race the Train, Snowdonia and other marathons too in his time so he’s pretty clued up on running and which trainers are good!

Images of the Men’s Asics Running Shoes – Izumo Gel Kayano 26

mens Asics running shoes Gel Kayano 26 full view of underfoot well loved

mens Asics running shoes Gel Kayano 26 view of both faded heels

mens Asics running shoes Gel Kayano 26 view of worn heel

mens Asics running shoes Gel Kayano 26 showing worn sole

mens Asics running shoes Gel Kayano 26 label

What running has been done in the Asics running shoes for men?

Dad trained for in 2017 and then ran the Snowdonia marathon in 2018 in the Asics, so that’s quite possibly in the hundreds of miles (now we’re in 2025!). And a lot of brutal winter training, so they’re definitely strong and reliable to run in, and super comfortable for all levels of runner. He trained through the summer as well so they’re pretty versatile. I watched my dad do the Snowdonia marathon and can confirm he did great so they’re perfect for beginner runners or runners looking for some Asics trail running shoes – even through the winter!

“I even use them now as my walking trainers and to do bits of gardening cos they are just that comfy! They are worn out now though as running shoes. They looked great in the beginning too, and it will be a sad day when they run off to trainer heaven. They were/are my favourite trainers”.

Asics running shoes for men – Overview

At a glance:

Comfort: Gel cushioning, so high support
Style: Laces
Colour: Light blue
Fit: Nice and secure, but not too tight

Check out the photos of the asics men’s trail running shoes further up this page. They’ve covered loads of miles – as I say I’ve done 2 half marathons in these. I can’t remember where I bought them because it was such a long time ago.

Where can I buy Asics running shoes for men?

I loved watching dad run the marathon in these Asics trail shoes. And I can confirm he’s been a faithful Asics man for those 10 years (seeing as we’re in 2025 now!) … Amazon are selling them, you can grab them through this link!

Asics Running Shoes Balance 410 v8: Check Price

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

Written by Katie McDonald, Friday 10th January 2025.

January 10, 2025 0 comment

Become a better runner Pace running

What is cadence when running?

by Katie McDonald November 27, 2024

written by Katie McDonald

Cadence? What does cadence mean? Why does it matter? What’s a good cadence for beginners, marathon runners and so on? Let’s break it all down.

What is cadence?

Think of cadence as the rhythm of your footsteps. It’s measured in steps per minute (SPM). A higher cadence generally means quicker steps, which can lead to a more efficient and injury-free running style. But things can impact your cadence:

Your height – taller people will cover more steps = higher cadence
Your running speed (obviously) – the faster you run, the more steps you’ll do = higher cadence
Your terrain – you might find you’re quicker on smoother ground than gravel for example
Your ability and running experience – if you’ve never run before, you’ll be slower = lower cadence

How to calculate cadence?

Get a stopwatch or use your smartphone and follow these steps (excuse the pun) to measure your cadence.

Count how often your left foot hits the ground in a 60 second time interval.
Multiply that number by 2. That gives you the total amount of steps for both your left and right foot.
That’s it, that’s your cadence, or steps per minute.

Formula running cadence:

Number of times your left foot touches the floor in 1 minute X 2.

What’s a good cadence for running?

Google will tell you that a good general target for running cadence is around 180 steps per minute. But, the ideal cadence really will vary depending on factors like your running style, stride length, and fitness level.

What’s the average running cadence by height?

Taller runners will have a different cadence than shorter runners. They have longer strides, and so will have a lower cadence. But that will obviously come naturally, not because they’re trying to improve their cadence.

What’s the average running cadence for beginners, or for professionals?

Marathon runners will have a slightly different cadence compared to athletes and professional sprinters, who can do 180 steps per minute, according to the Jack Daniels Running Formula. So you can’t necessarily just force yourself to ‘improve your cadence’. It’s not how it works.

What’s the average running cadence for beginners on an easy pace?

Beginners often have a lower cadence due to factors such as poor running form or a lack of experience. As you gain experience and improve your running technique, your cadence will naturally increase..

Look at it like this:

Your Easy Pace?	Your Cadence ‘Should’ Be
Slower than 10 min/mile	160+ steps/minute
Faster than 10 min/mile	170+ steps/minute

How to improve your cadence when running

1. Use a Running Watch

A running watch is a fantastic tool to help you monitor your cadence and make adjustments as needed. Many modern running watches have built-in cadence trackers, allowing you to see your steps per minute in real-time. By tracking your cadence, you can identify areas where you can improve and make adjustments to your running form.

Popular Running Watches with Cadence Tracking

I’m not affiliated with any of these but they are great for cadence tracking!

Garmin Forerunner Series: Known for their advanced features, including accurate cadence tracking.

Coros Pace 2: Offers precise cadence tracking and long battery life.

Polar Vantage Series: Provides detailed insights into your running performance, including cadence.

Apple Watch: While primarily a smartwatch, it can track your cadence when paired with Apple Fitness+.

2. Set a cadence goal

Aim for a specific cadence, such as 180 steps per minute.
Check your cadence regularly: Monitor your cadence during your runs to ensure you’re on track.
Experiment with different cadences: Try varying your cadence to find what feels most comfortable and efficient for you.

3. Listen to music

Music can be a powerful tool to motivate and energize your runs. By listening to music with a faster tempo, you can naturally increase your cadence.

Create a running playlist: Curate a playlist of upbeat songs that inspire you to run faster.
Use music to pace yourself: Adjust the tempo of your music to match your desired pace.
Experiment with different genres: Find music that motivates you and helps you get into a rhythm.

4. Run with a Cadence Drill

Incorporating short bursts of higher-cadence running into your workouts can help you develop a quicker turnover. Here’s a simple cadence drill:

Warm-up: Start with a light jog for 5-10 minutes.
Cadence drill: Run for 30 seconds at a higher cadence, focusing on quick, short strides.
Recovery: Jog for 30 seconds at a slower pace.
Repeat: Perform 8-10 repetitions of the drill.
Cool-down: Jog for 5-10 minutes.

4. Practice Good Running Form

Good running form is essential for efficient and injury-free running. By focusing on a shorter stride and quicker turnover, you can improve your cadence.

Focus on your posture: Keep your back straight and your shoulders relaxed.
Land on your forefoot or midfoot: Avoid heel striking, as it can lead to injuries.
Drive your knees forward: This will help you maintain a quicker cadence.
Swing your arms: Use your arms to help propel your body forward.

5. Consider a Running Coach

A running coach can provide personalized advice and guidance to help you improve your running form and cadence. They can analyze your running technique, identify areas for improvement, and create a customized training plan to help you reach your goals.

Why does cadence matter for running?

A higher cadence can offer several benefits:

Reduced impact: Shorter strides can reduce the impact on your joints, especially your knees and ankles.
Improved efficiency: A higher cadence can help you maintain a more efficient running economy, allowing you to run faster with less effort.
Reduced risk of injury: A higher cadence can help to distribute impact forces more evenly, reducing the risk of overuse injuries.

Remember, the key to improving your running cadence is consistency. Incorporate cadence drills into your training routine and gradually increase your cadence over time. By focusing on technique and listening to your body, you can achieve a higher cadence and improve your overall running performance.

November 27, 2024 0 comment

puma velocity nitro 2 closeup of shoes hitting the pavement

hiking running running shoes

Walking Shoe vs Running Shoe

by Katie McDonald November 24, 2024

written by Katie McDonald

Do you need separate walking shoes and running shoes, and why? What IS the difference between the two? Here’s a breakdown so you know what to buy.

What’s the difference between walking shoes and running shoes?

Walking shoes aren’t built for runners. You don’t get the right flexibility and you won’t be supported. You move very differently when you run compared to when you walk so your legs and feet need different support. Walking shoes are built for the slower pace, whether it’s a hike or a walk locally. Running shoes are designed for runners. It’s a very different movement.

Running shoes are designed with performance in mind, offering various levels of cushioning, heel-to-toe drop, and stability features to suit different running styles and foot types. New running shoes are often being manufactured with new materials and technologies.

Walking shoes, on the other hand, are generally more focused on comfort than performance, often lacking the flexibility and lightweight design needed for efficient walking. They may not be suitable for fitness walkers, especially those with overpronation or fallen arches.

As a result, many fitness walkers opt for running shoes that better meet their needs in terms of flexibility, weight, and support.

Walking or running shoes: What you need to look for

Cushioning
Heel height
Flexibility

Cushioning

Runners need more cushioning in their heel and generally across the whole foot. As you run, your foot hits the ground harder than it would walking. And you’ll generally feel more of an impact on your foot. So walkers need less cushioning than a runner. If you’re walking longer distances, you might want to consider more supportive shoes than if you’re only doing 30 minutes or the odd mile.

Heel height

Runners need more stability. That’s why running shoes will often have more material in the heel. It’s thicker to provide more stability and comfort. Whereas, if you’re walking, you’re not likely to need as much support in the heel. That’s why the heel height on your walking shoes is usually a fair bit smaller, or shorter. Heel height is also called heel drop.

Flexibility

Most running shoes will have a big flex in the shoe. It will usually allow the runner to bend their foot far more at the arch of their foot. It’s like that so you can properly curve your foot as you run. Otherwise, it would be way too stiff and you wouldn’t be able to run comfortably. That’s why the walking shoes or boots are often far more rigid.

In my experience, I’ve used running shoes to go for longer walks. So that’s included 1-2 hour walks on gravel, grass and tarmac terrains. I’ve used the same shoes to run half marathons. But I’ve also gone for a 30 minute walk in shoes with no heel drop or extra padding under foot, and my feet have been sore and rubbing at the end.

So you need to find what works well for you to allow you the right movement and time.

November 24, 2024 0 comment

hiking running running shoes

Can You Use Running Shoes for Walking?

by Katie McDonald November 14, 2024

written by Katie McDonald

Can You Use Running Shoes for Walking?

Yes. Well, technically you can wear what you like! But running shoes are built for different movement so running shoes might not protect your feet in the same way. That’s why it’s a good idea to have one pair of walking shoes or hiking boots, and then running trainers for the different purposes.

Situation	Trail Running Shoes	Hiking Boots
Summer Day Hikes	Great for well-maintained trails, lighter and faster	May be overkill, can be too warm and heavy
Summer Scrambling	Suitable for easy scrambling, but less grippy and protective	Good choice, protective and rigid sole, but can be warm and heavy
Wet Conditions	Good grip, but not waterproof, feet will get wet	Waterproof, stable, and good grip, ideal for wet weather
Winter Hiking	Not enough insulation or protection	Ideal for warmth and protection, crampon-compatible boots for mountaineering
Backpacking	Not enough support for heavy loads	Good ankle support and stability, ideal for long trips

Can you use walking shoes for running?

What about the other way around? Well, your walking shoes are not likely to provide you with as much as support or comfort. When you walk, you push off the ground with far less force compared to when you’re running.

This is what Andrew Bumbalough, product line manager, running footwear at Nike, says.

“running shoes are great for walking, but not all walking shoes might offer the cushion, response and transition features that a runner might be looking for”

Can you use trail running shoes for walking?

Again, you can use trail running shoes for walking if it suits you! Trail running shoes can offer far more grip so they can be good in the summer, but they’re just not designed to endure the wet trail. Some people do use trail running shoes for walking, like Alex Foxfield, Mountain Leader at Advnture.

I didn’t invest in hiking boots for many years, doing all of my hiking in consecutive pairs of Salomon Speedcrosses. I’ve taken on hundreds of scrambles in them and summited many peaks without any injuries or complaints.

If you’re going for a speed hike in the warmer months, you might be fine. They’re generally quite light so you don’t feel too weighed down. But if you’re doing hiking in the wetter months or you’re going up more of a peak, you’ll want to consider some hiking boots.

Can you use running shoes for standing up all day?

Yes you could. So many of us work from home, and lots of us now might use a standing desk so we’re not hunched over the desk all day. So you can use running shoes for that. Obviously they’re designed to give the runner cushioning for the movement in a run. They’re not designed to just be stationary. But if they’re comfortable for what you need, go for it.

For example, I work from home and I’d much rather stand up working in my running shoes than my bare feet or slippers.

November 14, 2024 0 comment

Become a better runner running

How to Lower Heart Rate While Running: 5 Ways

by Katie McDonald November 13, 2024

written by Katie McDonald

How to keep your heart rate low while running

Have you started running and feel like your heart rate is incredibly high on your run? You can try and lower your heart rate. I personally find the below really helpful. I may look red and puffy at the end of my run and can feel that my heart has had some good exercise. But I don’t feel like it’s struggled to any negative level. I’ve not been uncontrollably or uncomfortably out of breath.

So if you do, try these tips to bring your running heart rate down.

1. Be conscious of your breathing

It seems obvious, but learn to become conscious of your breathing. I started running years ago. And if I had a penny for every time since I ‘forgot’ how to breathe during a run, I’d be a millionaire. It’s not that you don’t breathe. It’s that if you start your run a little mindlessly, and don’t pay any attention to how you’re breathing, you can’t remind yourself to actually breathe properly.

For example, I now try and find a good rhythm within minutes of starting a run of breathing. So I’ll make sure I’m aligning my legs with my breath. I’ll breathe in for 2 breaths (or 2 strides), and out for two breaths/strides. That way, it’s sustainable. Don’t get me wrong. I’ll have to have regular check ins with myself during my run and re-align if I realise my breathing is a bit all over the place. And I suddenly feel more in control of my heart rate, and my run.

A lot of people will say “slow down” as the first tip to reduce your heart rate when you’re running. And I get why, obviously. But I think the above breathing technique works wonders for me. Of course, if you’re sprinting through a 3 mile run, you will be out of breath. So, yes, consider pace. But breathing is important too.

2. Don’t do short, shallow breaths

If you take little inhales as you run, it’s not going to cut it. You need to be filling your lungs with oxygen a lot more than that. Obviously if you’re just getting started as a beginner runner, and you’re doing a couple minutes, then it might not seem as important. But that can be the best time to start building good breathing techniques in your running journey.

Breathe in relatively deeper than you think. Do that for 2 strides, and then exhale for 2 strides. Or, you can do it for 3-4 strides. Find the counts that work for you. But make it sustainable. You want to get yourself in what’s called “zone 2 training”. So your heart rate is up because you’re exercising, but you’re keeping it ‘low’ still.

3. Improve your cadence

Cadence is your stride rate. So how many strides you take per minute, also known as SPM.

How to work out cadence? Count how many times your right foot steps on the ground in 1 minute. Times that by two. So for example, if you count 50 in 1 minute, your running cadence is 100. Improving your cadence is essentially about shortening your stride. If you’re taking huge leaps every time you stride in your run, that’s going to contribute to a higher heart rate because you’re using so much more energy!

4. Weight training

Weight training can help reduce your running heart rate because it gets your body used to the higher effort, without needing to raise your heart rate as much. It makes sense. If you’re running 1-2 times a week and sitting on the couch the rest of the time, your heart rate could have room for improvement (although doing some cardio is better than none!). But if you’re also adding strength training in there a couple of times too, your heart is going to get used to pumping blood and oxygen round your body. And your muscles will get stronger too.

So, next time you run, it won’t feel as much of a shock to your system.

5. Build consistency

Consistency is under-rated in my opinion. Let’s say you balance strength training into running, you work on your cadence, and improve your breathing. You do that for a few weeks or maybe even months. You might start noticing an improvement in your heart rate. But if you then stop. Throw the towel in for whatever reason. Or maybe you’ve not given up. Life changes and you can’t commit to as much any more.

You’ll then notice the difference if you fall out of the habit. Consistency is just as important as everything else. If you stick to the training, and keep getting better, and that becomes your life and your running journey. Your training age improves. So, you’ll get to 50, 60, and 70, and won’t feel your age.

Other factors that affect heart rate

Of course, there are other factors that will have an impact on your heart rate. Things like:

the weather and temperature – if it’s super hot, your heart rate will be more
your hydration – if you’re dehydrated, your heart will struggle more
duration of run – if you’re running for longer, you’ll definitely need to breathe!

You can do it! Bring your heart rate down a little (it won’t come all the way, remember), and you’ll become a better runner, and likely enjoy the whole process a lot more too!

November 13, 2024 0 comment

Become a better runner running

How to Increase Your Stamina for Running

by Katie McDonald November 12, 2024

written by Katie McDonald

How do you increase your stamina for running?

Some people say if you’re running and you can’t breathe only through your nose, you’re going too fast. But I’ve never tried to do that so I couldn’t comment. I can run for an hour and feel comfortable, so here’s my take on how to increase your stamina as a beginner running.

Why is stamina important for running?

First of all, runners need stamina because you need to be able to not run out of energy or breath. You also want to be able to run for a while and not injure yourself. If you have good stamina, you’ll also be able to reduce your risk of health problems long term. So it’s kinda important.

How to increase stamina for running

Food and drink for good stamina

Fuelling yourself correctly is key. I’ve talked about what to eat before running in another blog. And people say it all the time. But good nutrition and proper hydration is so important. You need:

Carbs – to keep your energy levels stable – wholemeal pasta
Protein – good for muscle recovery and strength – a protein shake, chicken, fish
Healthy fats – to slow the energy release
Hydration – water!

Energy bursts

If you’re running for longer than an hour, it can help to try energy gels to give you a little boost of good energy on your road. Many a time I’ve been training for a half marathon and I’ll keep some gummy bears in my pocket. But you can buy actual runner gels and liquids if you prefer.

Supplements?

You can take supplements to add to the above. Runners often take all sorts to improve their performance overall. For example:

Protein shakes
Electrolytes
Caffeine
Multi vitamins
Omega 3

I don’t personally take any of these! I’ve taken protein shakes before. But I’ve found they can be a lot of marketing, a lot of sugar or additives, and I never really noticed a difference. So I stopped buying them. I stick to a balanced diet, good sleep, hydration and lots of oily fish for my omega 3.

How else can you improve your running stamina other than food?

1. Increase your running frequency

If you’re running once a week or less often and your stamina is low, that’s probably why. You can build up your running schedule so that you’re running 3-4 or more times a week. And your stamina will grow.

I’ve written about how many miles a week you should run here.

2. Increase your running gradually

Don’t rush into this. Don’t go from not running much one week to suddenly 3 times a week the next. You’re far more likely to burn out and/or injure yourself. Instead, build it up. Set a realistic target you want to hit in the next few weeks or months (depending on your ability at the moment).

Say if you’re running once a week at the moment, try and do 2 runs every week. Spread the 2 days apart a little, so you’re not doing both on the weekend. Allow yourself recovery time. You might want to make a longer run and the other shorter. Or one a tempo run, and the other an ‘easy’ run. But do it gradually.

3. Get good sleep for running recovery

A good night sleep has a lot to answer for. Our muscles recover a lot in the night as we sleep. It’s the same as when we learn too. It’s why they say get your sleep when you’re revising for exams. Because you’ll learn in the day, and then your brain cements it all through the night so it becomes part of your long term memory, and thus ‘knowledge’. Running kind of works the same, in a restful way.

4. Do your intense workout and training runs

Don’t just run 3 times a week and sleep lots. Although that’s a good idea. Add in a tempo run. Go to a HIIT class. Do a harder run. Weight lift. Do things to test your muscles, build strength and get your body used to the tough stuff. Get comfortable being under pressure. Your body needs it.

5. Do your Plyometrics

Your what? Plyometrics is an exercise that includes something explosive. So squat jumps or somethings similar. Why bother? Well because running is one movement. Whereas plyometrics is a different type of movement. It requires your muscles to use their power in a different way. It’s described as a “stretch and contract” of that muscle.

Are you training for a half marathon? Or another race and you want to build stamina up? You’ve got this! Hopefully you can build up some stamina in plenty of time..

November 12, 2024 0 comment

Gym Just starting running running

How to Start Running on a Treadmill: A Beginner’s Guide

by Katie McDonald November 12, 2024

written by Katie McDonald

How to start running on a treadmill to lose weight: Suggested program

You can run on a treadmill to lose weight. Some people prefer to start with the treadmill than the outside because you can control the speed and incline. People often think the treadmill is easier than planning a route outdoors. I get it. If you’re running 2 kilometers away from home, you have to then run back otherwise you’re a bit stuck. So running on a treadmill means if you do 2 kilometers and want to stop, you can just press the stop button and get off.

How to use the treadmill

Once you’re kitted up, step on to the treadmill. If you’ve got a bottle of water, there’s usually a little holder for this too.
Press ‘on’, ‘go’ or ‘start’ somewhere on the screen in front of you.
There will likely be 2 sets of buttons: 1 for incline and 1 for speed. Start increasing the speed and see how you feel.
If you feel you need to, you can attach the clip-on piece of string to you for safety.

Treadmill workouts

You could either do a lower intensity walk for 15-30 minutes to get your heart rate up without running first. Or you could internals. So walk for a minute, then increase the speed and try and jog for 30 seconds (or more, depending on how your physical fitness levels).

Most treadmills can tell you how far you’ve run, how many calories you’ve burned, how long you’ve been running and also your heart rate. To see your heart rate, you’ll need to hold the metal bit of the rail. In a few seconds it will measure your heart rate and show you on the screen.

How to measure heartrate if your treadmill doesn’t tell you

220 – your age = maximum heart rate max heart rate x 0.60 = low intensity steady state (LISS) heartrate

Low Intensity Steady State – treadmill workout

Your LISS is what you’d do on a treadmill if you want to get some exercise but it’s steady. You’re not doing a high impact HIIT class but you’re still getting some cardio. You want to put your incline up a bit so you’re walking uphill, and then walk at moderate speed. Do this for say between 20-40 minutes depending on your physical fitness levels.

Higher intensity treadmill workout

If you ramp it up a bit, here’s the program I’d follow. Obviously, tailor it to your levels and what you want to do. But this lasts about half an hour.

10 minutes of walking at 3 mph

Warm up by walking at an incline of zero and speed of 2 to 3 mph.

3 minutes of jogging at 4 mph

Ramp your speed up to 4 mph for a light jog. Focus on keeping your body upright, your core engaged and your hands loose and off the handrails.

2 minutes of walking at 3 mph

Great job! Your first running interval is complete. Take a sip of water, breathe deeply and roll your shoulders back as you walk.

4 minutes of jogging at 5 mph

Take your speed up to 5 mph and run for 4 minutes. This should be at a moderate pace that is challenging but not exhausting, so if it’s too much, take the speed down a few notches.

3 minutes of walking at 3 mph

You’re over halfway done—you’ve got this. Recover your breath and get ready for your last interval.

3 minutes of jogging at 5.5 to 6 mph

This last running interval is meant to burn up the rest of your energy. At 5.5 to 6mph, it will be the fastest speed of this workout, so give it all you’ve got for these last three minutes. If the speed feels out of your range, modify to what works for you so you can keep running for this last interval.

5 minute cooldown at 2.5 mph

You did it! The hard part is over. Now walk for five minutes to cool your body down before, and then do some stretches.

What to wear running on a treadmill?

It’s pretty similar to how to start running outside really. You’ll want a good pair of trainers, and running clothes. Also if you want to listen to running music, you might need headphones. If you’re at the gym on a treadmill they often have music playing there you can tune into. But you can wear your own.

Wired ear or headphones can be trickier because the wire can get stuck or annoy you. But if you go with Bluetooth headphones you’re sorted. Some treadmills have a USB port so you can literally plug yourself in to its own music or radio – but you don’t get much choice then.

Top 3 tips for running on a treadmill in my experience

1. It’s different terrain

Smacking onto the same hard, flat surface when you run on a treadmill feels very different to running off of one. It even feels easier running on the road. You might not think it would because they’re both very hard. But it does. And running on grass or a track or gravel feels even more different. You might realise you have a preference to what you like to run on. Running outside can feel more natural and easier on the feet. But you might prefer the consistency of the treadmill. You have to find what you like.

2. It can get boring, very quickly

Running on a treadmill means you’re looking at the same view, in the same spot, and moving in pretty much the same way for however long you’re on it.

If you’re running outside, you’ve got the sunlight (if you’re running in the day). Even if you run at night, you’ve got the feel of the air on your face and body. You experience the curves and natural movement of the curves of the road. Your view is almost constantly changing. You have more running targets to keep you motivated outside.

For example, using the street light or park bench or big tree as a marker. You might even see other runners and exchange smiles – which gives you that community feel. You don’t get any of that on a treadmill.

3. Less fluidity

Running can feel fluid if you’re running outside. Your body often finds a good rhythm and pace. Your arms will fall nicely into a swing; but not too much unless you’re at the end, and not crossing over your body wasting energy. Your legs get into a nice manageable stride. Your speed and form may naturally change without you even realising, and that’s natural when you’re running.

But on a treadmill, let’s say you slow or speed up, or slightly shift your weight to the one side. Something changes about your pace or running form. You’ll feel the difference immediately. You’ll be uncomfortably close to the treadmill screen or bars either side of you. Or you’ll realise how far back on the treadmill you are, and you could risk slipping off. So it can be quite dangerous if you’re not careful.

I’ve also put this treadmill speed to pace chart together which you might find helpful if you’re getting into it. Thinking about getting an underdesk treadmill? Check out my review of the Dskeuzeew underdesk treadmill. Updated by Katie McDonald, 26th February 2025

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November 12, 2024 0 comment

running

What are the benefits of running everyday?

by Katie McDonald November 11, 2024

written by Katie McDonald

So, what are the benefits of running every day? Shock answer! You don’t have to actually run a mile or for 30 minutes every single day to reap the benefits. But running often is a good idea and we all know it has great cardiovascular health benefits.

What are the health benefits of running everyday?

Research shows that even just running up to 10 minutes every day can help reduce risk of heart attacks and strokes.

Improved sleep
Good for your heart
Less risk of cancer
Less risk of Alzheimer’s

The list goes on..

Do you need other exercises too?

Other exercises like pilates, yoga, strength training and walking can all really help give you a far more rounded approach to running. You’ll still reap the benefits of running. But adding in the others can help your muscles recover faster and build strength and flexibility in different ways.

What if I get injured running every day?

If you injure your lower body on a run, the best remedy is usually RICE. That means:

R – Rest – Don’t run!
I – Ice – Keep it cool so that any swelling helps to go down
C – Compression – Get a bag of something frozen from the freezer and wrap it in a tea towel
E – Elevation – Keep your leg lifted, so up on the couch for example

If you’ve not run for a while or you’ve overdone it, I usually find ‘RICE’ fixes things soon enough. And then when you’re ready to get back to it, you can do so with care. Don’t jump into a half marathon straight after recovery!

If you’re concerned, contact your health care professional.

What are the benefits of running 30 minutes everyday?

You can run for 30 minutes every day and you’ll be in better shape fitness wise if you do that for a few weeks. You’ll also sleep better from the physical exercise and you’ll feel sharper mentally too, especially short term. But you don’t need to run for half an hour every single day. And it’s probably worth asking why you want to do that because you’re at a higher risk of injuring yourself.

running outside

Throwing yourself in at the commitment of running for 30 minutes every day is a big challenge if you’ve not really run much before. And you don’t necessarily need to. You could run for 30 or 40 minutes twice a week, or even less if you’re a beginner at running. Or if you prefer, run shorter times every day and see how you feel.

But I would definitely recommend making sure you’re looking after yourself if you are running that often:

Wearing the right running shoes – neutral or stability shoes? Or cross training shoes?
Stretching properly before and after you run
The right running clothes
Eating correctly before you run

Should you run every day?

I’d always advise speaking to a healthcare professional before you embark on a huge physical challenge because you want to avoid any injuries, especially if you’re on any medication or anything like that. But in my experience, you’ll get more benefits from not running every day.

Instead, just start incorporating running into your weekly schedule. You could do the couch to 10k. You could start trying to improve your 5K pace. You could even plan ahead and train yourself up for a half marathon (but I wouldn’t do a half marathon without training!).

How to run every day

If you’re set on running every single day, this is a very rough guideline of how I’d go about it:

You’ll need:

Running gear

Shoes, running top, leggings, comfy socks and sports bra

I’d always wear headphones too – can’t beat a motivational running playlist!

Weekly plan

Decide how many far or long you want to run for every day. If you’re new to this, I’d maybe start really small with a 10 minute run or less. And then note down what your plan is for that week. Again, a couch to 10k plan can be helpful here. They’re literally designed to go from zero to something great, without the injuries!

November 11, 2024 0 comment

Become a better runner Pace running

How to Get Faster at Running: 5 Pro Tips

by Katie McDonald November 11, 2024

written by Katie McDonald

How to get faster at running long distance

Everyone wants to run really fast. But how do you actually do it? Here’s my advice on how to get faster at running. Whether it’s longer distance, running a mile or somewhere in between, there’s a few things you can do to get faster when you run.

How long does it take to get faster at running?

It depends how seriously you’re taking this training, and how much running you’ve been doing in general recently and historically. For example, if you’re a total newbie to this, you’re better off reading my guide to runners for beginners. It might take you a few months if you’ve not really run before.

But maybe you’re a more seasoned runner historically, and you’re taking it more seriously. Let’s say you’re doing at least 2 or 3 runs a week, you’re likely going to see improvements in your pace far quicker, because you’re not having to build up to the work. You’re building on good foundations. So it could be in a few sessions, or a couple weeks. But go at your own pace.

Don’t over do it.

How to get faster at running without running

What? Can you even do that? How do you get faster at running without the actual running? Don’t assume to become a faster runner, you should just always run and run fast. No, there’s a few things you can try as a more holistic approach to help your running pace and performance overall.

1. Add strength training

Doing some form of strength training will help you become a better runner. You’re building your muscles in a different way than when you’re just jogging. I talk more about how I balance strength training and running over in another blog.

2. Yoga, pilates or stretching

I mean, you should definitely be stretching properly after every run anyway, and before! But yoga and pilates can really help your flexibility and muscles too. And I’ve definitely felt the difference of doing a 5k run, and then the next day a pilates class can really work wonders for runners.

3. Diet

I don’t mean dieting as in eat less and go on Keto. I mean fuelling correctly. Eat right before you run and you will run faster. You’ll have more energy. You’ll be able to focus a lot more on your pace, your breathing, your form, everything. You’ll feel in control and that’s key to a great performance as a runner.

If you don’t pay much attention to what you eat before your run (or even during if you’re a very long distance runner), then you might not feel great. You’ll feel the total opposite to the above; low energy, low focus, and hunger!

Check out the article linked just above for some inspiration. I’ve eaten a balanced meal the night before a run, had a sufficient breakfast for fuel, and then felt completely in control on my 10k pace for example. I felt good and steady the whole route and had enough in the tank at the end to power to the finish line (outside my house!).

4. Switch up your training

Don’t always just go for a run. Don’t get me wrong sometimes that’s a nice thing to do if you need a bit of a mental health run. But if you’re trying to get faster at running, you need to mix it up. Try and add some of the below types of runs into your schedule – and yes, you should have a bit of a schedule to keep you on track:

Tempo runs – designed to get you running faster for a set short time, and then ease off the gas, and so on
Easy runs – designed for a gentle movement to wake up the muscles, but you don’t want to go too speedy on these ones
Hills – add some hills in, why not – it helps you to learn when to open your stride and cover the distance faster

5. Put the work in

Hard work will help to be honest. Doing the odd tempo run, one pilates class and then mostly easy runs won’t make you a faster runner. To run fast takes work. It’s not easy. You have to be willing to make a commitment to improve. You have to actually do these things. Eat the right fuel; and not follow up with a load of puddings every night. You have to attend the yoga and pilates classes. Do your stretches properly. Run more. Get your tempo runs in. Run with a friend if that helps you. Put the work in, and you’ll start seeing your pace improve.

Tips to get faster at running from my experience

Join Facebook groups full of runners

I’m part of several Facebook groups in the UK and the USA. Runners of all kinds of ages, genders and abilities are running for the fun of it, to inspire (and motivate) themselves and others, or they’re actually doing races like the couch to 10k or half marathons. These groups are the perfect way to stick to that routine. When I first joined groups like this, I wouldn’t post much if at all, and I’d just enjoy seeing other people running.

And then I realised. I wanted to up my game too and so I started posting. Asking for thoughts, sharing my progress. And it works. I’d done more runs in the one week and shared my progress. Community helps you become a better runner.

Use the guided runs on Runkeeper, Strava or Nike Running Club

I’ve used Runkeeper for years to track my runs, and I know lots of runners use Strava in a similar way. But I’ve also used the Nike Running Club app. The guided run for example uses a playlist of running music from Spotify or Apple Music on shuffle, and then there’s a pre-recorded voice over of a coach talking to you.

They’ll psych you up and distract you from any aches etc. They’ll remind you how many miles or kilometers you are into your race. It also prompts you to do form checks and gives you helpful questions in case you’re not sure how to check that. Then in the last kilometer, 100 yards, and 20 yards, it will talk you right down to the finish line!

Run slow to run fast

Isn’t that madness? No, running slow can help you run fast. How does that work? Well if you run really fast right at the start of your run or race, you’ll burn out pretty fast. Your first mile pace will look pretty great. But then the rest of your pace is very likely to suddenly become much slower.

Control your energy. Regularly check in to make sure your running form isn’t poor. Breathe. Keep it steady. It sounds simple. But slow and steady does win the race.

So! Want to get faster at running long distance or at a mile? It’s all the same approach to putting the work in.

November 11, 2024 0 comment

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