RUN MUMMY RUN

Copyright © Leanne Davies and Lucy Waterlow, 2018

Illustrations © meow_meow/Shutterstock.com

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Hello and welcome to the Run Mummy Run book! I'm Leanne, or Mummy to some, and I am the founder of Run Mummy Run, an online running community that inspires and supports women to be fit, happy and healthy. I'm not an elite athlete or running coach – I'm just a mum who loves to run for all the good it brings, and I'm passionate about helping other women do the same.

  You might already know about the Run Mummy Run community, but if you don't, let me tell you a little about how it started and how it can help you. It all began when I created a Facebook group in 2012 so a handful of friends and I could motivate one another to run, as I was struggling to fit in any exercise after becoming a mum of two. I never imagined that the group would become a nationwide network of thousands of like-minded women, all supporting and encouraging one another to run no matter their speed or ability.

  I ran a lot before becoming a mum, taking part in the odd half marathon and doing a full one in 2008. Back then, I had the freedom to run whenever I wanted, I could enter races as and when I pleased, and I had friends to run with who could do the same. This all changed when I had children. I tried to keep the momentum going but it became so much harder to get out for a run as the responsibility of looking after two little boys overtook the ease of popping my trainers on. I'd often arrange to meet a friend for a run only to have to pull out at the last minute if my husband was late home from work or I had to look after a poorly little one. I would have loved to have joined a local running club but, as no week was ever the same, I couldn't commit to regularly making their evening sessions. Whenever my husband could hold the fort and I could get out the door, it would often be late on cold, dark nights when I would pound the pavements alone. I missed having company and the support of other runners to chat to about my running highs and lows. Running didn't seem so fun anymore.

  In December 2012, when I finally met one of my good running pals, Wendy, for a run, I told her about my frustrations and decided it was time I did something about it. What did I need? A network of like-minded women who shared my love of running and wanted to talk about it. On my return home from our run I sat in my kitchen, had a coffee and set up a closed Facebook group, inviting Wendy and one other female friend to join. It just seemed like an easier way to arrange to meet up and have a group chat rather than sending multiple text messages. As well as arranging runs, we motivated and encouraged one another to get out the door, especially on the days when we had no choice but to go alone and staying inside in the warm felt more appealing. We also shared our kit recommendations, funny experiences and the running knowledge we were gaining via trial and error.

  Soon, more friends in the area wanted to join, and then friends of friends, until we had 30 members. Brilliant, I thought, job done. Then every day I kept getting more and more requests from women who wanted to join. They were no longer from my local area but from all across the UK. The group steadily grew in popularity; before I knew it we had 1,000 members, then 5,000 and now, at the time of writing, over 50,000. It has grown beyond just me and my love of running to a leading national network for female runners, bringing together tens of thousands of women with a shared passion for running and a penchant for colourful compression socks. We've gone on to be named Women's Running magazine's Influencer of the Year, won gold three times at The Running Awards and have been invited to become official supporters of Cancer Research UK's Race For Life series and Sport England's This Girl Can campaign.

  What makes the group so special is the people in it, as they give such amazing support and encouragement to one another. The positivity is infectious. No one is ever judged or criticised. It remains a closed group so women can share personal or sensitive matters related to running in a safe and understanding environment. We actively promote kindness and inclusivity. All you need is a friendly smile and a love of running to be in the club. Despite the name of the group, you don't even have to be a mum. All women are welcome, whether they have children or not.

  Our aim is to encourage and inspire all women to take up running and enjoy their journey. We want to be there to help them through the tough times, share their milestones and celebrate their achievements. We want to provide a safe, secure environment where women can talk openly about every aspect of running and know they'll be met with kindness, respect and love. We're passionate about encouraging the next generation to be active, and we believe that by supporting women in their running journeys they become role-models for their children, thereby inspiring them and promoting self-belief.

  We've discovered that strangers quickly become friends via the group. We offer opportunities to make our community more than just a virtual one by organising formal RMR meet-ups at races, official group runs in scenic locations and motivational talks with experts. Members can also organise among themselves to meet up at races or to go on training runs.

  As many members started asking where they could find fashionable and functional sports gear, we also launched our own online branded merchandise store, which sells running clothing and accessories. We want to provide high quality running kit that is designed for female runners, by female runners, so we take our time thoroughly researching every product we sell. We want our members to feel proud to identify themselves as part of the RMR tribe.

  With this book, we hope to give you a taste of the RMR community and help you get active. The book covers the most common topics raised in the group from how to get started with a Couch To 5k plan to how to pluck up the courage to enter a race. There's also advice on avoiding injury, the best foods for runners and how to fit running in around work and family life, plus training plans to help you along the way.

  Many women love RMR because it's a place where they can ask questions they might be too embarrassed to ask anywhere else – how to run when you're on your period, or how to avoid an uncomfortable call of nature on a long training run – so there's a chapter bringing together some of these common problems too.

  If you're new to running, there may be lots of terms you are unfamiliar with. You might not know what your IT band is, let alone how it can affect your running, be bewildered by the comic-sounding fartlek run, or wonder if you have to be a naturist to achieve a running 'streak'. So there's a glossary at the back to help you understand a runner's lingo. There're also a few terms in there that have become synonymous for RMR members over the years, such as 'Jeffing' and 'cockwombles', so check out the glossary for clarification if you're ever confused by what we're talking about!

  Hopefully this book will inspire you to start, restart or keep running. If you live in the UK and you're not already a member of our Facebook group then do come and join us to share your journey and get lots of support. The community has definitely proved to be the answer I was looking for; not only has it given me the motivation and encouragement I needed to get out there and run, I have also been lucky enough to make many friends and meet some truly inspirational women along the way. I'm proud of how Run Mummy Run has become such a kind, friendly and supportive place for women to get active and follow their dreams. It's changed my life for the better and I hope it can do the same for you. Enjoy reading, and happy running!

The one question an inquisitive toddler is guaranteed to ask if they see you running past them on the street or in the park is: 'Why is that lady running, Mummy?' It would actually take a mum (or dad) all day to explain why, as there are so many reasons why we do it.

  Let's start with the physical benefits – running can keep your heart healthy, strengthen your bones, muscles and tendons and reduce your risk of developing a serious illness like cancer. So it is perhaps no surprise that numerous studies have found that runners live longer than inactive people.

  Running will also make you feel stronger and more toned, which will boost your body-confidence and selfesteem. As running raises the heart rate and burns calories – around 100 per mile on average – it will help you maintain a healthy weight while still allowing you to treat yourself occasionally with cake and chocolate. That's a big plus for us!

  There's nothing like a good run in the fresh air to clear your head and make you feel on top of the world, and that's because running releases endorphins. These are the feel-good hormones that can reduce symptoms of depression, which is why running is also great for your mental health. Exercise is also a stress-reliever, so you will often find a problem that was troubling you before a run seems so much more manageable once you've returned feeling invigorated.

  For mums, running is a fantastic form of exercise because you can fit it in as and when you can around your children. You can even take them with you, either by using a running buggy or by doing a fun run together (although some of our members will tell you they would rather leave the kids behind when they run as it's their time to relax and get away from it all for half an hour!).

  Many women love to run because it's such a sociable activity. You can go with friends and put the world to rights in the process, and meet many new people by joining a running group or club. It might not be a traditional team sport, but you can still team up with your running buddies to face a race together.

  Racing is another reason why many love to run. It allows them to come together with others who share their passion in an exciting atmosphere. Finishing a race can give you a real sense of achievement and can drive you to want to race again and go further or faster next time.

  Understanding why you run is important as it will help you stay motivated on the days when you can't face getting up and going out, or if you find yourself struggling to keep going when you do. Here is some motivation from RMR members who told us why they run…

It might be the case that you know all the reasons why you should be running to improve your health and happiness and you would love to be able to do it – but you just don't think you can. Research carried out by Sport England in 2014 found that 75 per cent of women in England aged 14–40 wanted to exercise more but were put off by fears of being judged about their fitness and body shape. When it comes to running, many are reluctant to be seen getting red-faced and sweaty, or with their 'wobbly bits' jiggling, as they believe running is only for the super slim and speedy. Fortunately, the tide has started to turn thanks to Sport England's This Girl Can campaign, which has shown that women of all shapes and sizes can exercise. This is something we fully believe at RMR too. It doesn't matter what you look like or whether you are tall, short, large or small. There is no ideal body shape to be a runner.

  Another barrier for many women is a belief they just can't run. This may be down to bad past experiences of hating PE at school or the old cliché of struggling to run for a bus. While there are rare health complications that prevent some from running, for the majority of women it's not their body holding them back but their mindset. You need to have selfbelief and to stop telling yourself you can't do it. It may feel hard at first as it can take a few weeks to build up fitness but you can be a runner, even if you haven't attempted running since childhood. Being a runner doesn't mean you have to be super-fast or run a long distance either – it's just about getting out and getting fit for all the benefits it brings. A favourite slogan at RMR is: 'she believed she could, so she did.' Keep it in mind next time you have any negative thoughts preventing you from going for your first run, entering a race or joining a running group. You can do it!

  One of our members who sums up this philosophy is Sara Spells, 44, who has gone on to become an ultrarunner after once believing she couldn't even run a mile. She said: 'I used to be overweight and believed I wasn't built for running. At school, I would often fake an ankle injury to get out of doing PE. In my forties, I finally plucked up the courage to do a Couch To 5k course at my local gym as I was told losing weight could help me conceive. What a life-changer it has been! I have progressed beyond my wildest expectations. I have lost six stone, had three children and finished an ultramarathon. Running has given me confidence, a belief in myself that anything is possible and lots of friends. It also helped me deal with my grief after suffering a number of miscarriages, including the loss of my third daughter, Hope, when I was twenty-three weeks pregnant. I would say to anyone who thinks they can't be a runner – always believe in yourself. So what if sometimes you have to walk, or if you're slower than others? You're still doing it.'

It's wonderful to feel empowered and fearless through running, but don't forget to stay safe and look out for one another.

  Safety in numbers: Running with someone else is not only more fun, it's also safer. When possible, arrange to run with a friend or join a local running group so you're not going alone. If you are an absolute beginner, do check a running group or club is suitable for your level of fitness first. It doesn't happen very often, but some RMR members have reported being left behind on a run after going to a club for the first time because they couldn't keep up with the pace. Not only has this left them lost or vulnerable, they've also found it disheartening. However, don't let this put you off joining a club as many will offer training suitable for all abilities – they are not only the preserve of the super fit. Just check in advance that they can cater for beginners. If they don't, there's bound to be another group in your area that does, such as one running a Couch To 5k course. Try searching the England Athletics directory at www.runtogether.co.uk/groups/, and of course you can ask for recommendations in your area via the RMR page. It can be intimidating going to a club for the first time, especially if you feel everyone else is fitter than you, but it's worth plucking up the courage as there are so many benefits beyond the safety-in-numbers aspect. RMR members who have joined running clubs say they have made many friends and it has helped their confidence and fitness soar.

  Another way to easily run with others if you don't have anyone you can meet with regularly is to join in a parkrun every Saturday at 9 a.m. These are free, timed 5k runs (not races) in parks across the UK and other parts of the world, including Australia and Denmark. All abilities are welcome; you can even walk the whole way if you can't run (read more about parkrun in chapter five).

  Plan and share your route: It isn't always possible or convenient to meet someone for every run, so if you are going alone tell someone your intended route and how long you expect to be gone. Take your mobile phone so you are able to make contact in case of emergency. There are some apps you can download that enable a friend or partner to track you during a run, so while they might not be physically beside you they can still check that you are okay. One example is Strava, which has a 'beacon' feature that alerts three friends to a run you are doing and will tell them if you stop for a long period of time. It's worth using technology like this if you have to do long training runs alone that take you far from home.

  If you are running by yourself, avoid secluded, rarely-trodden paths. Some women deliberately run on isolated routes at quiet hours of the day to avoid being seen exercising in public. If this is you then please don't let being self-conscious go ahead of being sensible, it really isn't worth the risk. Although it is rare to be attacked while on a run, sadly it can happen, so don't put yourself in any situations where you will be vulnerable.

  Listen up: While it's fine to have entertainment on the run to help you pass the time, such as music, an audiobook or a podcast, be careful that you don't get too lost in your own thoughts. Don't run in headphones that have been designed to cut out background noise and don't have the volume cranked up too high – you still need to be able to hear what else is going on around you, from passing traffic to someone approaching from behind. When racing, you have to be able to hear any instructions from marshals, so for this reason some road races now ban participants from wearing headphones.

  Be safe, be seen: If you're running before sunrise, at twilight or after dark then high visibility clothing is essential. Fluorescent colours work well for the dawn and twilight hours but at night you need to wear something reflective that will bounce the light from a car's headlights off you so you can be seen by the driver. There are also many small, flashing lights now on sale that you can wear or clip onto your clothing to light yourself like a Christmas tree. Another option is to wear a head torch. This will allow you both to be seen by others and to light your path where streetlights are unavailable or inadequate.

  Carry ID: These events are rare, but if you are involved in an accident or have a sudden health problem that renders you speechless when out running, carrying ID will let paramedics know who you are and enable them to contact your next of kin quickly. If you're running with your mobile, add your ICE (in case of emergency) details to your contacts. Customised ICE identity bracelets are also available to buy which you can wear when running. These bracelets list emergency contact details, as well as potentially lifesaving information such as any medications you are taking or allergies you suffer from.

  When racing, organisers will often ask you to write this information on the back of your race number. Get into the habit of filling it in as one of your pre-race rituals. It's unlikely you will get into difficulties but it's always better to be safe than sorry.

Another barrier to exercise for many women is just finding the time. Running is a 'vigorous aerobic activity' according to the NHS, and it's recommended that adults do 75 minutes of this kind of exercise every week in order to stay healthy. That means running for 25 minutes three times a week. To some it may not sound like a lot, but to mums who barely even have a minute to go to the toilet, it can seem absurd. These are just the minimal recommended running times to stay healthy too. If your goal is to run a long distance race, like a half marathon or marathon, you'll have to spend more than 75 minutes training each week. So how are you going to do it? You might feel the odds are stacked against you if you're juggling full or part-time work with motherhood, or you're a single parent. But don't give up hope. Thousands of RMR members before you have also wondered how on earth they can squeeze any exercise into their busy lives and they have managed to find a way. Here we have brought together some of their top tips to help you.

  Be an early bird: Set your alarm, throw on your trainers and catch the sunrise while the rest of the world (and hopefully your children) still slumber. Many RMR members say rising and running sets them up for the day ahead and gives them a chance to enjoy some peace and quiet before the chaos that may follow. Some even admit to sleeping in their running gear to help them get up and out before their children wake up! If your little ones are early risers it might mean you have to run as early as 4 or 5 a.m., but RMR members who do this regularly say it is not as hideous as you might think. One of them, Tinu Ogundari says: 'I run at four thirty in the morning before I get the children ready for school. I live in London and at that time it is so peaceful and quiet, unlike in the evening when it's noisy and there are too many obstacles which mean I can't concentrate on the running. Early-morning runs kickstart your day and make you feel alive and ready to do anything you want to achieve.'

  Lorna Davis agrees. She says: 'I'm an early-morning runner as my husband's work means I can never depend on what time he'll be home in the evening, plus I work nights. It's tough in the winter when mornings are dark, but I love the quietness and lack of people; I can just get my head down and put in the miles. It gives me loads more energy for the day ahead too.'

  Emma Louise adds: 'I'm an early-morning runner. I started so I couldn't make excuses about being too tired after work. Now I do it because I love the solitude and the quiet!'

  Find a running buddy-babysitter: Finding childcare so you can run can be tricky, especially if you are a single parent, have a partner who works long hours or don't have any other relatives living locally to lend a hand. But what you can be sure of is that you're not the only mum in this situation, so what you need to do is join forces! Find another mum with similar childcare issues in your area and then offer to take it in turns to babysit for one another while the other goes for a run. You could do this as a relay – going one after the other on the same day – or arrange to take it in turns with one person running while the other babysits one day, and swapping roles another day. This running-childcare trade also gives you the chance to get out and meet another mum, as you can share a cuppa and a chat together after your run while the kids play – it's win-win!

  Run with a buggy: When your baby is old enough, you could consider taking them running with you in a buggy. Unfortunately it can't be just any buggy though – it must be one specially adapted for running which has large inflatable wheels and a fixed front wheel to ensure a smooth and safe ride for your precious cargo. Before using a running buggy, make sure you double check the manufacturer's instructions to ensure your child is old enough to ride in it. For some they must be six months, while for others they must be from eight to nine months onwards. Do not run with a child in the running buggy before they reach the recommended age for the product. Most manufacturers advise that babies should have the strength to hold their own head up before they go in a running buggy, so also be mindful of your child's individual development, as all babies progress at different rates.

  To make it easier for you to run with, running buggies have adjustable handlebars and rear wheels that are set widely to give more room at your feet – this allows you to run without shortening your stride. If you have a wide path to run along, you can also run alongside the buggy, holding one corner of it to steer. The buggies have a wrist strap to ensure it can't slip from your grasp, a handbrake to control your speed (especially important when running downhill) and, of course, a safety harness to keep your little one firmly strapped in.

  We are lucky to have many running buggy pros in the RMR community and one of them is Wendy Rumble, founder of RunningBuggies.com. When running with a buggy, she recommends pushing it with one arm and swinging the other, and alternating each arm over time (making sure you change over the wrist strap when you do this). She also advises runners not to lean on the handlebars, as this could cause tension in your back. She adds: 'Ensure your elbows are at ninety degrees by setting the handlebars at the right height which again helps make sure you are upright. Do not change your stride and avoid the temptation to point your toes out. Instead, keep them facing forward – a running buggy should allow for this so you still have space to run.'

  To prepare your baby for the ride, Rumble says: 'Build up the distances gradually so that your baby gets used to it. Remember to pack your rain cover as it also comes in handy when it's windy for some shelter. Take a few bits with you in the various pockets in the buggy; a change roll with wipes and a nappy, kids' snacks, drinks for you both and some toys. But tie them on! When it comes to drinks and snacks, make sure they are spill proof so your child doesn't get damp and cold if they spill something on themselves.'

  If you fear your child won't want to sit still long enough for you to run, time it with their nap so they can snooze while you pursue your running dreams!

  This can be an expensive option, as running buggies cost between £100 and £300, but you could see it as money well spent if it gets you and your child out of the house. You'll be investing in your own physical and mental health and saving on potential childcare fees by taking your child with you. However, if you are looking to be economical, opt for a model that you could use as a buggy for your other daily activities as well so you don't need to buy more than one. You could also look for a second-hand model.

  Bring the older ones along: Running is a wonderful and inexpensive way to keep active as a family, so if you have kiddies that will no longer fit in a buggy, turn your run into a fun activity that they can join in with. Older children can run with you and younger ones could accompany you riding a bike or a scooter. Alternatively, your partner could ride their bike with your child in a seat – they will be perfectly placed to hold onto your water bottle and pass it to you when you need it! You could also join in a 5k parkrun or 2k junior parkrun (read more on parkrun in chapter five) together at weekends, and look for other local fun runs that you can all participate in as a family. Around Christmas, there are often Santa fun runs that kids love as they can dress up in festive attire.

  Gym childcare: Some gyms offer crèche facilities bookable by the hour. Affordability is always a factor but, if feasible, it's a great option for grabbing that well-deserved hour just for you.

  Run to or from work, or even in your lunch hour: Providing you live within a reasonable distance and there are shower facilities at your workplace, a run-commute is ideal for fitting in your exercise without impacting on personal or family time. All you will need is a running rucksack to enable you to run comfortably with the essentials. Coordinating what you need to pack is important, but once you've done it a few times you'll be a pro! You could also plan to leave some items (such as smart shoes) at your workplace so you aren't carrying as much.

  Another option if your commute is too far to run is to go in your lunch hour and eat at your desk when you return. It will be a much better afternoon pick-me-up than another coffee.

  A run-commute will save you money on transport and you'll feel pretty fabulous sitting at your desk knowing your run is done for the day. Or, if you run home, you'll know that as soon as you get in the door the rest of the evening is yours to relax in. Bliss.

  Why drive when you can run? When it comes to swapping driving and public transport for trainers, you don't have to stop at your commute. Are there other journeys in your everyday life that you could run? Having a running buggy will help if you have to take the children as you could, for example, run them to doctors' appointments and play groups. If you're planning to go somewhere as a family, could you run home while your partner drives the children back? It will require forward planning but you might find it surprisingly easy to fit in a run when you switch four wheels for your two feet.

  Buy a treadmill: If you have the space in your home for a treadmill, you can run while your children are sleeping. It might not be as much fun or as invigorating as running outdoors but it will still allow you to keep fit – and might be preferable on evenings when it's dark, cold and pouring with rain! This is an expensive option, but you could try to find one second-hand to keep the cost down.

  Schedule your runs: Plan ahead to ensure you make time for running. If you keep a diary, write in your runs around everything else you have planned. If you see it written into your schedule, you will be more likely to go. Planning to go to a running club session will also help as you can factor their meeting time into your day.