A friend kindly reeled off a list of running songs to me the other day. I was shocked by how many there were!
My favourite from the below list has to be Kate Bush – “Running up that hill”. This was actually Kate’s first single, released in 1985….so I would have been only 1 year old (now your know my age!). Running up that hill was originally called “A deal with God” and so wasn’t anything about running up hills at all!! (Although when I am running up hills it’s often a song that pops into my head)
The song is actually about the fact that men and women can’t seem to understand each other…don’t we all know. For the simple reason that we are so different. But, if it would be possible to swap roles and take the others place for a bit then we could learn something and understand more about the other gender. The only way this could ever be done is if you could make a “Deal with God” to swap places – which was the songs original name.
But because the title of the song would contain the word “God” it wouldn’t be accepted in many countries…and so it was called “Running up that hill” So in a way I guess the song lost it’s meaning a little. Still…it keeps me running up that hill!!
An Inspirational Quote you can use for getting through a hip injury.
“Character cannot be developed in ease and quiet. Only through experience of trial and suffering can the soul be strengthened, ambition inspired, and success achieved.”
I thought I would write this post because it’s something that I suffer with on and off. Sometimes it’s bearable to keep on running through, in which case I always wonder if I’m making it worse by carrying on? Other times, the hip injury is so painful that It’s almost impossible to run.
Different types of hip injury should be treated in different ways and all may require different lengths of rest depending on the seriousness of the injury. If in doubt, or the injury lasts for longer than a few weeks, you should consult a doctor or sports therapist.
The 3 Types of Hip Injury that are common to us runners!
1. Hip Flexor Strain
2. Hip Bursitis
3. Stress Fracture
Hip Flexor Strain – What is it?
I’ve recently had this injury so if you’ve experienced it I can sympathise. When I first got it, I was a little confused by the position of the pain. It felt odd and like with a lot of injuries from running, you don’t actually remember how or when it happened. The image below illustrates where you’re most likely to feel the pain and tightness with a hip flexor strain. These muscles are those that help your hip to move and flex. So it’s quite obvious that runners would experience some discomfort or injury here at some point.
Sometimes people can get tight hip flexor muscles from sudden increases in speed as well as running on en-even surfaces.
Hip Flexor Strain – How it feels?
The repetitive movement made when running can cause the hip flexor muscles to become tight. I experienced this in both hips however my left was worse. When I was walking I could only to take small strides because any more, and the tightness pulled around the front of my hips. When I applied pressure it also felt like the hips were bruised.
Hip Flexor Strain - How do I fix it?
Rest: Like with many injuries, the best thing to do is rest. Depending on how bad the strain is will depend on how long you need to rest for. For mine, I had just over a week off running. It is frustrating but rest does your body good. Even after this initial rest my hip wasn’t 100%, but after 1 month it felt relatively normal again.
Stretching: Something I don’t do enough, but something that tight flexors need. When the injury is still quite new, it may be harder to do the stretches so remember take your time and listen to your body. As the flexors start to loosen the stretches become easier and doing the actual stretch becomes enjoyable to do and a nice feeling.
Massage: I was advised to use a Foam Roller. There are a few different ways in which you can use the foam roller to stretch. Although, in the first few days after the injury started, using the foam roller hurt so I did leave it a few days until it was a little less tender.
Other: Ibroprofen, Ice.
Hip Bursitis - What is it?
Another hip injury I’ve had experience with. You may have also experienced this hip injury but perhaps didn’t know what it was, or even how it could be fixed or prevented. So what is it? Well, we have what are called ‘bursa’ near our largest joints in the body. A bursa is a sac filled with fluid helped to reduce the friction in the joint. Hip Bursitis injury is the inflammation of both the trochanteric bursa and the ischial bursa.
Hip Bursitis - How it feels?
You may feel tenderness on the outside of the hip and stiffness and pain around the hip joint. Something, that I’ve particularly noticed with this hip injury is that when lying on the side of the injury at night it feels very tender.
Hip Bursitis - How do I fix it?
Rest: Again rest is key, not resting may only aggravate the injury more and increase the inflammation.
Ice/Anti-Inflammatory: Ice and Anti-inflammatory can help to reduce the inflammation caused by the hip injury. I like to use anti-inflammatory gel as I feel it gets the exact spot.
Avoid stairs or hills: My running club quite often run hills as it’s a particularly hilly area. Hills are actually something I enjoy running so avoiding is difficult. However, refraining from hill running can really speed up the recovery process.
Sleep on your front: Trying not to sleep on the side of the injury can really help recovering from this hip injury. Make a conscious effort to sleep on your front or the side where the injury isn’t.
Hip Stress Fracture – What is it?
Fortunately, this is one hip injury that I haven’t had before. A stress fracture is a break in the bone that occurs when smaller injuries to the bone build up. Stress fractures are commonly associated with running because repetitive force are applied to bones.
Hip Stress Fracture - How it feels?
Tim Noakes, author of Lore of Running, identifies the symptoms of a stress fracture in Running Times
1) it comes on without warning
2) there is no other obvious explanation
3) you can sometimes find a spot on the bone so tender that pressing on it will produce a pain he describes as “exquisite” or “nauseating”
4) it fails the “hop” test, which means it hurts if you hop on the injured leg (don’t try this if you suspect a hip stress fracture).
Hip Stress Fracture - How do I fix it?
With a hip injury like a stress fracture the fix is dependant on how severe the fracture is. In many cases it can heal in just a few weeks. However, it will quite often get worse if you continue to run so rest is key.
Crutches/Rest: With more severe cases of stress fractures, you may be given crutches to use. The symptoms will subside with rest.
Surgery: If the stress fracture is severe and rest doesn’t seem to be doing the trick, this hip injury may need surgery.
Have you found hip injury your enemy? Let me know your experiences of hip injury and please add any advice you have.
Pre Race Preparation – The night before the half marathon
This was a race which I had had in my race diary since the start of the season. It was my running clubs home half marathon race. After injuring my hip flexor muscles a few weeks previous, I’d enjoyed some great, unplanned, tapering by refraining from running for over a week. It had been frustrating, but my legs felt the best they had done in a while. No tight calf muscles….for once! The muscle damage I’d done in previous weeks had repaired and although I still had a slight niggle in my hip, I felt good. It was such a weird feeling…my legs felt normal!
My pre race meal for the half marathon was perhaps not the greatest. Chicken and sweetcorn soup, beef chow mein and prawn crackers from the Chinese take away (Chinese is one of those meals that I often crave but then feel really rubbish after!) Anyway… I’m sure Mo Farah didn’t eat like this the night before his 10k final at the Olympics! Suffice to say, I didn’t feel the greatest afterwards (as expected) – the beef was a little greasy and the soup a little salty, but at least I’d stocked up on my protein and carbohydrates for the race.
Beef Chow Mein – not the greatest pre race meal!
Chicken & Sweetcorn Soup & Prawn Crackers
Breakfast Pre Half Marathon
On race day, I always try and get up quite early. I’m sure you know what I mean but you need to let things digest, give your body enough time to hydrate and then go to the toilet perhaps around 15 times to get rid of all the gallons of water you’ve consumed.
My running friends joke about this same old ritual before all races. In fact, the lady I ran with on this race had so much water before, I could hear it sloshing around her stomach whilst we ran. She apologised for the noises although it actually felt quite rhythmic in a weird sort of way.
Breakfast was wholegrain cereal, a cup of tea, a pint of water and a protein shake. Now, I’ve never being a great believer in protein shakes. And to be honest, I used to think it was just for body builders. But honestly, with running, it’s great for muscle repair. It also gives you those added nutrients you need which you perhaps don’t get from eating a Chinese take away!!
My favourite is the Strawberry Maximuscle Promax. It’s so tasty! Basically, like drinking a milkshake. The vanilla one is also good.
The weather was amazing, if not a little hot. There was a slight breeze but it still felt quite humid. Luckily, I was wearing my new shorts that I’d bought a couple of weeks previous. The shorts are in the same style as my Nike Tech Leggings. These are called the Nike Tech 8″ and are unbelievably comfortable. I do really like Nike for running gear!
I had planned to run with a friend from the club, but we had spoken before that we might split if either one of us felt strong enough. We both started together and kept each other going for the first 6 miles of the race. She is a great running partner!
The views during the race were beautiful. I’ve lived in the area nearly a year now and it’s such a nice place to live and so good for for running.
Myself and Honor 5.25 miles
The course was very undulating with some very steep climbs especially in mile 6-7 (Uttoxeter Half Marathon Race Route)
Just as we passed the half way point, I felt strong enough to pick up the pace and departed from my running buddy. My legs were feeling stronger than they had ever done in a half marathon so I pushed on.
Entering the second half of the race, I still felt good, and I kept thinking that I had not felt this good in a half marathon before. The support was also great as I kept passing people I knew from the town.
The race finished at Uttoxeter racecourse and as I crossed the finishing line I looked at my watch – 1 hour 48 minutes… a PR. My last half marathon was on a flat course, so to get faster on a hilly course was great.
However, with the benefit of hindsight – with a proper race strategy (which I didn’t really have for this race), I think I could have run even faster. I’m already thinking about my next half marathon, and hopefully I can improve again.
In addition to my PR, I also won the first local lady prize which is given to the fastest lady from 8 running clubs around the area. It is now enjoying pride of place on my mantlepiece!!
1st Local Lady
Mud running is the talk of offices and workplaces up and down the land. Participation numbers in these events, and other obstacle/mud events, have been growing at an incredible rate over the last few years.
Friends of mine, who previously would have choked at the idea of entering a running race, are signing up on mass, and are now new members of the running community. I for one am excited to learn more about this new beguiling entrant into the family of running events.
What is Mud Running?
As the title suggests, the main ethos of these events is to complete a defined course of muddied ground in the quickest time possible. The courses can vary in length from 3 miles to 12miles. If you are a bit of a traditionalist, like myself, then you could liken a mud running event to a rain-drenched and sodden cross-country course. The muddier the better!!
Apart from the difference in terrain, mud running and obstacle races are also less serious than your typical cross-country race, and they aim to attract a wide range of abilities, hence the participation of my previously non-running friends. The focus of the events is definitely on having fun rather than elite performance.
If you enjoy running but don’t like the seriousness of traditional running events… and you Like the idea of getting muddy and wet..? Then mud running could be for you!!
Mud Running or Obstacle Racing?
What is the difference between a Mud run and a Obstacle race. I thought this to be a simple question before I started my research. It then transpired that the choice of events in the US and the UK is huge!
Keeping it simple, mud running is conducted through natural obstacles such as ‘mud’, bogs, rivers and hills. Obstacle courses will also contain man-made structures such as cargo nets, fire pits (yes fire!!), walls and zip lines. Some races are raced for time, others are simply raced for completion.
To help you choose an event most suited to your thrills, kicks, or masochistic nature, I have compiled a brief description of the most popular types of obstacle races in the US and the UK:
- Tough Mudder: An un-timed mud running and obstacle course event with no penalties for not completing obstacles. Distance: ~12 miles.
- Hell Runner: A timed mud/trail running event with natural obstacles such as the bog of doom, the hills of hell and the rivers of Babylon (I made that one up). Distance: ~10-12miles
- Spartan Race: A timed obstacle race with penalties if you do not complete an obstacle (e.g. 10 press-ups). Obstacles include cargo nets, tyres, bogs, rivers. Distances: Sprint ~3 miles, Super ~9 miles, Beast ~13 miles, Ultra Beast ~25 miles
- Warrior Dash: Timed event with no penalties. Obstacles can include walls, cargo nets, bogs. Distance ~ 3 miles)
- Xrunner: A timed obstacle course race, including walls, wading and water slides.. Distances: 5 or 10km
In summary, mud running is a great way for runners, new or old, to get active, compete and enjoy something different! Every event has its own unique challenges. Where else offers you the chance to traverse a burning wall of fire, and then dive into an ice-cold muddy bog? Warrior Dash actually supplies a complimentary beer at water stations (along with other non-alcoholic refreshments)!
Some events also have team and/or relay events. The next time you are brainstorming team building activities at work you could throw this into the mix!
I for one am planning on entering an event this year. If nothing else, I want to see what all this fuss is about?
If you have completed one of these challenging courses, please leave a comment, we would love to hear all about your experience.
If you are new to running then you can learn some great tips to get you started by reading our our post How to Start Running .
Running Uphill – 5 Quick Tips
Over this past year I’ve been working on running uphill, and I have actually began to start enjoying this discipline. I never thought I would say that!! It use to be a big weakness during racing.
The improvement has helped me in recent races, and allowed me to beat the competition! Here are 5 quick tips to running uphill so you can out beat the competition too!
Adding hills into your training is important for not only getting better running uphill, but it also helps with increasing your speed on the flat, and therefore getting those much wanted PB’s. Running uphill builds muscles and strengthens tendons and ligaments particularly in your legs making you stronger. It’s also brilliant for your general fitness and endurance. Adding hills into your training (or if on the treadmill, just by increasing the gradient) means that you can burn more calories and get your heart rate faster than if running on flat.
2. Hills are your friend
It is important to realise that hills are the key to improving your strength and your speed. They are your friend and using them in training will really help you achieve your goals. They also break up your runs which can make long runs less monotonous. If you’re running in a race and a hill approaches, thinking negative thoughts such as “Oh no not a hill…how am I going to cope?” isn’t going to do you any favours. Having a more positive attitude about running uphill can really help. If you’ve also done the training – it’s a part of the race in which you can out do the competition, as I tend to do!
3. Let your arms do some work
This one is simple, when running uphill divide out the effort between your legs and arms. It’s different to running down hill where you can relax your arms by your side. Just be careful not to pump your arms too much and expel all your energy. Your arms should be used to complement your leg movements.
4. Don’t attack the hill
Attacking the hill from the bottom means that you are most likely to run out of energy before you reach the top. You should relax whilst running the hill, and spread out your energy evenly. Try picking up speed towards the top, this enables you to make a smother transition when the terrain flattens out.
5. Make your stride shorter
When you’re running uphill it is useful to visualise that you’re in a lower gear, taking short baby steps. By making your stride shorter you make running uphill more efficient and will waste less energy. To compliment shorter strides, make your strides faster to ensure that your pace does not slow too much.
If you have any other good tips on running uphill- please feel free to share.
This week I ran the Barlaston ‘Ups and Downs’ 5 mile race (Staffordshire – UK). It was the last race in a 3 part series called the Spring Treble Challenge. The races were cross-country/multi terrain which were very enjoyable and mixed it up from my normal road running.
A quick run down:
- The first race I came 10th Lady (ok start – probably could have done a little better)
- The second race I was 6th lady (getting better)
- The third and final race I came 4th Lady (great run!)
This put me 6th overall out of 105 ladies. I’m really proud of the result and feel that my running is getting better. I feel as though I’m getting stronger and faster, especially since all the hill running I’ve been doing.
Doing these weekly races has meant I’ve been pushing myself a lot more than I would have usually and has done wonders for my speed and strength.
Here are the Overall Ladies Results. You can see that there are some very fast Ladies in the first few positions! I’m race number 158 in 6th place.
A fast start!
The race started off FAST! I ran the first mile in 6:11 which was pretty speedy for me however there was a lot of downhill. The fastest of the Men ran the first mile in around 4 minutes which is crazy!
Running Uphill…What comes up, must come down!
I started the race quite comfortably. Some of the faster girls had sped off already and there was no way I was going to catch up with them, as I saw them disappearing into the distance (maybe one day!). All the same, I was in a good position and felt OK. About 2 miles into the course came a lovely steep hill..”oh joy! I love running uphill… Not” As I approached the hill I tried to remain positive…. but my god, it was steep! As I started to climb I saw a few people already at the top and their run had broken into strides….it wasn’t a good sign.
The thought going through my mind was…. “It’s a 2 lap race…this means I have to run this hill twice!” but then the positive side of my brain was telling me…”What goes up has to come down, just think about the downwards stretch to follow”..this kept me going!
I want to beat the lady in ahead of me!
During pretty much all of the race, there was one lady who I had my eye on and thought if anyone, I may be able to overtake her. At times I was in front of her but most of the race, she was ahead of me and knew in previous races in this series I’d not yet beaten her. She was also great at making good progress on the down hill parts of the race. Perhaps my fear from a past running accident where I ended up with 32 stitches in my face (we will save this story for another time…) may have been at the back of my mind.
What I had realised however, was that I was better running uphill that she was and I knew that the end of the race finished with about a mile uphill. Obviously, I wasn’t that happy about the fact that the race finished up hill but thought it would be my only opportunity to overtake.
The second lap of the race felt strong too with a couple of men passing me,probably due to me setting off too fast at the beginning which I tend to do. Although I’m getting better at this!
Running uphill becomes my friend!
Just as we turned the corner to the final stretch, I could just about see the lady I was aiming for. She was still in sight but quite a distance away now. As we started the climb up the long, steep hill up to the finish line, there was me thinking….”it was so much easier running this hill in the other direction!” and how the scenery looked totally different on the way up than the way down. But my legs, to my amazement felt surprising strong and I got into a good rhythm which helped too. What was also great was the that the lady I tried to pass was getting closer. Or should I say, I was getting closer to her. My breathing felt good and I actually felt in myself really good.
The last 200m…Success!
In the last 200m of the race we were side by side and still felt like I had power in my legs (I don’t think she did which was lucky for me) and it was now or never so I put my foot on the gas, I overtook her with a sprint to the finish! Success!
She came up to me at the end of the race and congratulated me mentioning she had nothing left on that last hill. She did really great! and if it wasn’t for her and the competition between us both throughout the race I wouldn’t have done as well so I have her to thank for pulling me a long.
Coming 4th overall was a great achievement for me and great motivation for future races.
Read my 5 Quick Tips on running uphill to get your PB’s and out do the competition.
Run to be happy have put together the complete A-Z of everything we get out of running from good mood & killer calves to not very nice looking toe nails! No pain, no game!
Quality me time
Yellow/Black toe nails
If you’d like to forget about the ugly parts, you can read about the main benefits of running.
By the way – I had trouble with Z! if you think of any better words feel free to let me know!
Many Thanks to our Twitter follower Anne Marie Graham for this fantastic personal perspective on the especially poignant 2013 London marathon.
2013 was my second London marathon in a row. Last year was an incredible experience, with deafening support from the spectators and a unique atmosphere. I wondered whether this year would be different, post-Boston. Would it have an effect on the crowds?
I needn’t have worried. No act of terrorism can keep a Brit indoors on a sunny day after a long winter. London turned out in force to cheer us all on. It seemed like there were even more supporters than last year. I saw lots of signs in support of Boston, and a few runners with a 4:15:13 vest on. Of course, everyone wore their black ribbon –a great idea for a tribute from London’s organisers.
Temperatures weren’t too bad, but the relentless sun made it feel hotter than it was. I spent a lot of time worrying about runners dressed as cockroaches, camels, brides and Churchill the dog from the insurance ads, hoping they wouldn’t flake out under the conditions. People who tackle a marathon dressed like that deserve everyone’s respect because, believe me, it’s hard enough to make it round in a couple of pieces of Lycra.
I ran two races yesterday – 16 miles of good pacing, bang on target for my race plan of sub 4:15. Then either gel number 3 or the last water stop or a combination of the two disagreed with my stomach.
Suddenly I felt like I had consumed a massive Sunday roast, rather than taken a couple of sips of water and a GU. The dead weight in my stomach started to win the battle with my legs and I could see my pace slowing. Admittedly, it didn’t slow much, but overall it was enough to torpedo my sub 4:15 goal by 78 seconds.
From mile 16, my race was mental, not physical!!
The support from the crowd keeps you going every step of the way. In low moments, I remembered a sign I’d seen at mile 13, which featured a photo of Ryan Gosling and read ‘Kate, when you slow down, Ryan gets sad’. I know I’m not Kate, but every time I felt my pace dipping, I told myself ‘Ryan’s getting sad’ and it really (pathetically) helped. I hope Kate- whoever she is – had a great race too, and I owe her friends and family a large one for giving me something to get me around the London marathon 2013!
Anne Marie Graham from Nylon Runs
For advice on training for next years London marathon, check out our tips on training for the marathon
Yesterday I ran the second race out of the Spring Treble Challenge and got to practice running down hill.
If you’ve missed the first race write up, you can find it here - Handchurch Hilly. In the first race I was 10th lady so I hoped I could achieve similar if not better in this one.
The second of the series was called the Milford Murder!
The race consisted of 2 loops through woodlands which in parts were quite hilly with one very steep hill near to the finish. There were also some fast parts to the race and so great practice for running down hill.
The race started at 7pm, the conditions were good, a slight breeze perhaps too hot now for my leggings! If you notice in the photos I’m the only one not wearing shorts! Really need to get into my summer training gear! Running shorts are needed!
The start of the Race
The race started off well, I felt good and I felt strong. I got off to a good start and into a
comfortable rhythm. I knew a few faster ladies had gone in front so it was just about making sure I kept focused and not let any other ladies pass me
At about mile 2 there was a really long and winding track down hill. Lumps and bumps, stones and pebbles everywhere. Running down hill is never as easy as you think – and there’s a certain technique to making sure you are running down hill fast but efficiently.
7 top tips for running down hill….and fast!
1. Pretend you are running on hot coals: Keep the contact with the ground as minimal as possible especially when running trail or cross country when you need to be careful where you place your feet due to uneven surfaces.
2. Lean forward from the hips: With gravity pulling your downwards lean forward with your hips and not your shoulders.
3. Keep a small stride: You might find that this feels odd but keeping a small stride puts less pressure on your knees.
4. Don’t look at your feet: Instead of looking at your shoes or feet look down the hill. Why? because looking at your feel facilitates what are called your flexo muscles which turns off the “extensor” muscles which help you keep in the upright position. The upright position allows you to engage your core and stop you falling forward.
5. Condition your legs: As an exercise – do single leg squats which will help condition your legs to cope with the strain on your legs when running down hill
6. It’s all about the core: Engage your abs, glutes and back, keep your body rigid and strong and let your legs and arms do the work to drive you down the hill.
7. Use your arms for Balance: No need to use your arms for power like you do when we are running up hill. Instead, for running down hill swing your arms down and out to the side for balance giving you more control if the course suddenly changes as it tend to do off road.
In the Final Mile
In the final mile of the race just as I’d passed a marshall shouting “Well done Uttoxeter 5th Lady” (Uttoxeter is my club) I hit a very steep climb and managed to shout to another of the marshalls “Is this the last hill??” to which he replied “One of the last ones” which wasn’t really the answer I was looking for!
So I tackled the hill, which felt like it went on forever and I could feel someone creeping up on me – I was about to be overtaken.
The last part of the hill I was determined not to break into a walk as I knew I wouldn’t be able to get going again. As I reached the top and in the last 0.3 of a mile a lady runner from another club passed me. But the end was in sight. Achievement!
I finished 6th lady which now puts me 7th in the series.
My New Discovery – The Sweetie for runners!
If you haven’t tried these then you must give them a go! PowerBar Energize Sport Shots are perfect supplements for energy.
In my opinion, if you’re running over 6 miles it does help to have a shot of energy mid way through because I find having supplements for energy improves performance.
I’ve tried a lot of the sports gels and whilst I think they do work, I really don’t like how sticky they are. During one half marathon I decided I would take half of the gel one-third of the way round, and then the remainder of the gel in the last third of the race. I like to do this because the thought of it motivates me during a race. It not only gives you a shot of energy, but I also find that the treat helps me break the race up psychologically.
In this particular race I had nowhere to put the rest of the gel, so I folded the end over and popped it down my top, I know what you’re thinking….very stupid of me, well yes it was. The gel decided to leak and I was left in a sticky mess. I’ve never really used gels again but I missed having the energy/pyschological boost that they provided during a race.
So when a friend, whom I run with at my club, introduced me to PowerBar Energize Sport Shots I was immediately impressed. I would strongly suggest giving them a go. For me – they are great supplements for energy.
PowerBar Energize Sports Shots come in Cola or Lemon flavour. When I first tried the cola one, just before I popped it into my mouth, I didn’t really think it was going to taste that great to be honest. However, I was very surprised. I was out on a 12 mile training run and at the midway point. It’s a very unique taste because the center of the sweet is filled with cola liquid. It’s gummy on the outside, a little like Haribo but not too sweet like the energy gels sometimes can be. Absolutely gorgeous!
One of the differences apart from taste between the Lemon and the Cola flavour is that the Cola has 75 mg of caffeine per packet whereas the Lemon one has additional Vitamin C.
The shots contain what is called C2Max carbohydrate which basically means that the carbohydrate is processed quickly for faster energy release. And the flavoured liquid in the centre of the sweets is an electrolyte which not only tastes good but provides additional refreshment.
These energy sweets are not only perfect for mid race, they are also great for before and after exercise. I’m not sure if it’s psychological but the cola ones, with a shot of caffeine really do give you that much needed burst of energy! About 5 minutes after having one you do feel like your batteries have been recharged for the rest of the run. Not only are they great supplements for energy but they taste great too.
I prefer to buy them in boxes of 16 packets. Each packet contains 9 sweets. If you can do the maths, that’s 144 sweets. I take 1 sweet with me on a long run, or a race, to have half way through to give you that burst of energy! In this way, a packet can last a long time. The packets are also resealable.
The box is around £24-£26, which equals 17p per sweet. For something that may improve your race performance, for me, it’s a no-brainer!
If you run regularly and sometimes need that pick me up during a race, PowerBar Energize Sports Shots are PERFECT!! Great supplements for energy!
If you’ve tried these, tell me what you think?