• Bucket List Races – Best Triathlons & Marathons In The World

    We asked our athlete ambassadors which races they think are the best in the world – from marathons to Ironman races, our list could help you find your next race!

    Challenge Roth Germany Triathlon Race Sundried

    Ironman Lanzarote

    Voted for by: professional triathlete Pablo Marcos

    Next race: 23rd May 2020

    Location: Lanzarote, Canary Islands, Europe

    Out of all the races I’ve done, very few can compare to the “European Big Island”. This triathlon is the most similar to what Kona may be: an entire island that lives for the race and in which everything stops for that week. The atmosphere is something I haven’t experienced anywhere else.

    In terms of course and race conditions, you can have a day with strong currents and choppy water, and with a mass start it's really challenging even for experienced swimmers. To put it into context, I was going for a 51-52 minute swim and ended up doing 58 despite starting at the front and avoiding the chaos with people.

    The bike course is one of the most stunning I’ve seen. It's true that either you love it or you hate it though! There are constant climbs with the famous winds that seem to always be against you no matter which direction you are heading and those climbs towards Mirador...

    When it comes to the run, if an Ironman marathon is hard anyway, Lanzarote takes it to another level. It's hot, windy, and constantly going up and down on a road by the sea that seems to never give you a break. Not to mention the fact of running through all the bars and restaurants with terraces full of people eating and drinking. Celebrating that they are with the cold beers you’d love to down by that time of the day.

    With all that said, I absolutely love the battle with the island! I’m going back next year even though I promised myself I'd never do the same Ironman twice, simply because I love it so much. 

    Ironman lanzarote

    Marathon Du Médoc

    Voted for by: personal trainer Vikki Roberts-Caiger

    Next race: September 2020

    Location: Médoc (near Bordeaux), Gironde, France

    If you like wine and French delicacies, this is the race for you. There is wine-tasting, oyster-tasting, steak, music, dancing, and partying all along the course.

    The Marathon Du Médoc follows a beautiful course through the French countryside and vineyards near Bordeaux with wine and snacks all along the route. Everyone wears fancy dress for that year's theme and it’s got a wonderful friendly party atmosphere. 

    I made some great friends during the race 4 years ago that I’m still in touch with. Lots of people aim not to cross the finish line before the six hour cut-off in order to get the most from their entry fee. All finishers get a bottle of wine and the ladies get a rose.

    Marathon Du Medoc France Bordeaux

    The Great North Run

    Voted for by: triathlete Calum Johnson

    Next race: September 2020

    Location: Newcastle-Upon-Tyne, England, United Kingdom

    Being from Newcastle, the GNR has a special place in my heart and a lot of other hearts too. I’ve watched it every year since I was a child as it goes along roads I live close to.

    I’ve seen the event progress year on year to become the biggest half marathon in the world. Everyone who has run it will tell you how special the atmosphere is and how friendly everyone is. Everybody supports everybody. So many people run for many incredible causes and charities. Each person has a unique story as to why they are running and it’s brilliant to listen to everyone tell their story!

    It’s also a unique course starting and finishing at different points which makes it a bit different to a lot of road races.

    Great North Run GNR Half marathon newcastle

    Challenge Peguera Mallorca

    Voted for by: triathlete Harrison Rolls-King

    Next race: 19th October 2019

    Location: Peguera, Mallorca, Balearic Islands 

    Challenge Peguera Mallorca was my first 70.3 last year. It's the Challenge Europe season finale in a fantastic location with a great beach, clean and clear sea water, stunning and challenging bike course and the run is lined with bars and restaurants the whole way and all are packed with locals and spectators!

    The buzz you get hitting the run course is amazing. The finish/lap zone has massive stands packed with people, super loud live DJ (my body could feel the vibrations of the sound from the stands and the DJ at the end of every run lap and finish!) and of course the famous red carpet!

    After the race there’s a great recovery zone with buffet, benches, massages, bag drop, and so many helpful volunteers. I couldn’t recommend a better place to finish the season! 

    Challenge Peguera Mallorca Triathlon

    Challenge Roth

    Voted for by: triathlete Marc Went

    Next race: 5th July 2020

    Location: Roth, Bavaria, Germany 

    For me it's got to be Challenge Roth in Germany (formerly Ironman Germany). The crowds are huge as some 260,000 spectators line the streets. There are 30,000 at the swim start and over 7,000 volunteers make it a very special day.

    The world famous 'Solar Hill' sees thousands of spectators ten-deep line the road and part in the last seconds to create a Tour de France style single-file route up the hill as well as the final run into the stadium for the finish line where you're greeted by 10,000 spectators, which is truly amazing.

    All of this is topped off by an event-ending firework display which, for me, makes Challenge Roth my race of choice and I can see why so many pro triathletes have this on their bucket list.

    If you're tempted, the only downside is that it's so popular the general entry sells out in less than 60 seconds, so you've got to be quick! 

    Challenge Roth Triathlon

    Posted by Alexandra Parren
  • The Worst Mistakes To Make During A Race

    running mistakes race marathon professional athlete Sundried

    From forgetting something to going the wrong way, we've all been there. Sundried asked our ambassadors "what is the dumbest thing you've ever done at a race?" and these were their answers! Have you ever made any of these racing mistakes?

    Helene Wright - Triathlete

    I was once on the bike leg of a duathlon and knew I was second lady so was chasing down the leader. I saw a cyclist in the distance so pushed on to catch them. As I got closer I soon came to realise they weren't wearing a number so they weren't even in my race... But worse still I'd followed them off course and down to the bottom of a hill!  Fortunately, after getting back into the race, I hadn't lost a place but didn't track down the leader in time to win first place.

    John Wood - Team GB Triathlete and Coach

    A client of mine raced Cardiff Triathlon as part of training and forgot his wetsuit.

    Dominic Garnham - Triathlete

    I trained hard throughout all of last winter for a race early this year. I felt very confident and very excited for the race and I was in the best shape I've ever been. I turned up to sign in at registration on the day only to find I had forgotten to actually enter the race! 

    Nick Lower - Celebrity Trainer

    I fractured my ankle 7 miles into ‘Man v Mountain’ (a 20 mile race up and down Mount Snowdon). I stupidly just strapped it up and completed it!

    Alice Tourell North - Team GB Triathlete

    At a recent race I forgot to put my race belt on! I had the best swim I’ve had this season, flew into T1, got to my bike... and then had to stand there for over 3 minutes whilst the race officials tried to find my husband who had the race belt in my bag. Total nightmare!

    Steve Sayer - Triathlete and Coach

    My swim hat pinged off and I lost my goggles at Ironman 70.3 Wimbleball, but I had the fastest swim stroke ever!

    Martin Owen - Team GB Triathlete

    I had an issue until recently of not being able to pedal and drink at the same time. I used to have to coast very slowly to drink. In a standard distance Duathlon, my bottle wouldn’t go back into the holder and it dropped out on the first lap. 35 more miles on 1 gel and no water...not nice!

    Anne Iarchy - Personal Trainer

    I hadn't ridden my bike for a couple of years due to injury. I had entered a triathlon last year, hoping I would have the time to get back on beforehand. Unfortunately that didn't happen. As I got onto the bike leg, I had totally forgotten how to change the gears on the bike. I managed to take them up, but not down. So when pedalling into the wind, it was really hard work. Thankfully I managed to figure something out on the 3rd lap!

    Posted by Alexandra Parren
  • 5 Tips For Surviving Your First Trail Race

    Trail running is a world away from road running and although a challenge, it can be a lot of fun. We give you our top 5 tips for surviving your first trail race so that you can have the best time and get to the finish line in one piece!

    trail running tips advice

    1. Do hill training

    One of the main differences between road running and trail running is that trail races tend to have a lot more elevation gain which means lots of running up and down steep hills. Rather than plodding round a flat course on smooth tarmac, you will need to be able to navigate down steep, stony tracks and get yourself up tough ascents. Doing lots of hill training will really increase your chances of making it to the finish and will condition both your cardiovascular fitness and your muscle strength so that the hills don't completely incapacitate you.

    hill training running fitness trail running

    2. Don't skip leg day

    Trail running is much tougher on the legs than road running due to both the elevation but also the difficult terrain. Your legs will have to work much harder to keep you stable and you will need a lot of muscular strength to help you up the hills and to jump over tree roots and duck under low branches.

    Make sure you incorporate lots of strength and conditioning into your training so that not only your legs but also your back and core are strong enough to handle the strain. Do plenty of squats and deadlifts as these will target those areas but make sure you are doing endurance weight training which means light weights, high reps, instead of training for pure strength which is heavy weights and low reps. 

    strength and conditioning for runners

    3. Wear the right shoes

    Trail running can feature challenging terrain from long grass to loose gravel to deep mud. You will need proper trail shoes which have aggressive traction and grip so that you don't slip, fall and injure yourself.

    It's also worth checking for trail shoes which incorporate a rock plate to the bottom as this will protect your feet when you inevitably step on rocks and stones and will prevent injuries to your feet.

    Finally, a pair of shoes that are waterproof is a big bonus but not a necessity. Chances are you will have to run through mud and especially in winter you might even need to wade through water which will make you very cold so waterproof shoes will prevent cold, painful feet.

    trail running shoes

    4. Check the weather

    You are far more exposed to the elements when trail running and they will affect you more, so make sure you keep an eye on the forecast so that you can be prepared. Wear plenty of sun cream if it's going to be hot and take wet weather gear if it's going to rain. The last thing you want is a DNF because of being ill-prepared for the weather!

    trail running bad weather rain

    5. Have fun and don't expect a good finish time

    It's important to remember why we do trail running – to have fun! Those who run road races tend to compete purely for speed whereas trail running is more of a challenge for ourselves and to push our own limits. Most trail runs will be significantly more difficult than a traditional road race and it's highly unlikely that you'll achieve a distance PB. There may well be sections that are impossible to run and you will be forced to walk in order not to fall, or because a hill is just that steep. Make sure you are doing it for the right reasons and don't go into it expecting to achieve your best time ever or even trying to be overly competitive as you will only end up disappointed. 

    Posted by Alexandra Parren
  • How To Run Safely And Perform Well In Hot Weather

    running in hot weather

    As summer fast approaches and the weather warms up, it's time to start adjusting your training and racing tactics for the heat. Follow these top tips so that you can perform at your best in hot, humid weather and finish safely in good health.

    Don't drink only water

    This is possibly the most important point on this list. We all know that we need to drink plenty of water when it's hot, however an increasingly common mistake seems to be drinking only water and potentially over-hydrating. Didn't realise that over-hydrating was a thing? It can be potentially deadly. News broke last year of a woman who was left in a coma after over-hydrating at the London Marathon. The mistake this woman made was that she only drank water and caused her body to enter a state called hyponatraemia. This is when your body's sodium levels are dangerously low and in this context is caused by replenishing water but not electrolytes or salts.

    The best way to stay safe and healthy when running in the heat, especially if it is a long endurance event like a marathon, is to top up your sodium before you run and then keep it topped up by drinking a sports drink or taking electrolyte tablets. Team GB duathlete and Sundried ambassador Louise Douglass says, "practise in training with different brands until you find the best one that works for you." This is important as the race you do may not have the sports drinks or gels that you're used to, so sometimes it's best to take your own, especially if your race is in a foreign country.

    Of course, you need to keep a safe balance between water and salts, so try to work out how much of each you need before you start. You could do this by doing a sweat test, such as the one offered by sweat experts Precision Hydration, to see how much salt you personally lose when you sweat and go from there. 

    Sundried water bottle hydration running hot weather

    Adjust your hydration and nutrition from winter training

    If you live in the UK and have signed up for a spring or summer race, chances are you've done most of your training in very cold, windy, and miserable conditions. What this means is you will need to adjust your hydration and nutrition for the actual race and it may differ from your training as the amount of water your body required in December will be vastly different to what it requires in July and August. 

    Make sure you are flexible with your hydration and take extra water and sports drinks with you to the race just in case so that it doesn't come as a surprise on the day. Most, if not all, races will have water available so stay topped up but as highlighted above, don't be tempted to over-hydrate!

    water hydration race running

    Wear a hat or cap

    Wearing a hat or cap is a great idea whenever you're in the sun as it protects your head from the heat and can reduce the risk of developing heat and sun stroke. Not only this, wearing a white, fabric cap when you run can mean you can keep a wet sponge under it to keep your head cool and keep soaking it with water to keep your basal temperature down. 

    "I would recommend wearing a white hat for sure, I’ve found wearing it backwards with sunglasses on actually is best." says Team GB age group triathlete and Sundried ambassador Sam Mileham

    wet sponges running marathon

    Reduce your pace and listen to your body

    You may have been able to push your body hard during training throughout the winter, but race day might be a different story. Especially if you're not expecting a hot race or race day is unseasonably hot (something that can often happen during the big April marathons) you may need to reduce your pace. Even if this means missing out on a potential PB, it's far better to get to the finish line with a smile on your face than being carted off on a stretcher! 

    Team GB triathlete and Sundried ambassador Paul Suett says "listen to your body and slow your pace down if it’s feeling too hard. London Marathon last year was my toughest race to date, the heat was insane and took a lot out of my body.  Throughout the race I constantly listened to my body to make sure I was running sensibly."

    running hot humid weather

    Acclimatise

    Ironman athlete and Sundried ambassador Jon Dixon says "If you know in advance that the weather for a target race is going to be hot, then acclimatise by running in conditions similar in the lead up, preferably start at least 2 weeks out." Team GB age group triathlete Ali Trauttmansdorff adds to this by saying "I trained a few weeks before racing in Mexico by training in similarly hot and humid conditions in Florida to try and replicate the conditions as much as I could. I deliberately went out for my runs at 10am instead of early in the morning so that it wasn't cooler."

    It may be difficult mentally to take yourself out for a training run when conditions seem tough, but this is how to train smart and will certainly pay off on race day!

    Posted by Alexandra Parren
  • Where To Start With Half Marathon Training

    half marathon training

    So you've decided to sign up for your first half marathon – congratulations! It can be daunting trying to figure out where to start, so we've put together this handy quick guide so that you can get out there and be as ready as possible for the race.

    1. Get the gear

    Your first port of call should be investing in good quality fitness clothing so that you're not held back by what you're wearing. There's nothing worse than going on a long run and being hindered by running leggings that keep falling down and a running vest that keeps riding up and chafing. What's more, it's key to invest in running gear that is specifically designed for running and features sports technology such as sweat-wicking and multi-way stretch. 

    Your key pieces of gear should be a waterproof running jacket for running in changeable weather, reliable leggings that won't fall down, and a running top and shorts that wick sweat to keep you cool and comfortable.

    If you're looking for high quality affordable running clothing, use exclusive discount code HALFMARATHON for a huge 50% off Sundried. 

    Shop all men's activewear

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    Once you're fully comfortable in your training outfit, you're ready to move on to step 2.

    running training gear clothing Sundried

    2. Find a training plan

    A lot of people will try to train for a big race by just 'winging' it or making up their own training plan. Unless you are a certified coach, this is not recommended! Without a structured plan, you are far more likely to skip sessions and not do as much training as needed, resulting in a poor performance on race day and less enjoyment of the race. 

    Make sure you do some research and find a great half marathon training plan that suits your ability level and the amount of time you're able to dedicate to training. We highly recommend checking out Hal Higdon's Half Marathon training plans as he has something for everyone and they are time tested to prove they work. Once you've decided on a training plan, you're ready to move on to step 3.

    Sundried running gear clothing

    3. Fit training around your daily routine

    There's no point finding an awesome training plan but realising you can't follow it because it doesn't line up with your work and home commitments. For first timers, it's advisable to try and run a minimum of three times a week when training for a half marathon, but four times a week would be optimum and this is what most training plans will call for.

    Take some time to figure out when is the best time for you to run. Is it before work, at lunchtime, after work, or at the weekend? You will also need to fit in some cross training sessions in order to bolster your training and improve your performance. Make the effort and make time for your training sessions but don't be unrealistic with your expectations. Getting up at 5am for a run before work sounds effective in theory, but is a different story when it's pitch black outside and you're tired!

    Once you've settled on a training plan and training routine, you're ready to move on to step 4. 

    Read more: Cross Training Workout For Runners

    running partner buddy friend training half marathon

    4. Develop a hydration and nutrition strategy

    If you have run a 5k or a 10k then chances are you were fine to just run and maybe grab some water from a hydration station on the course. However, the step up to half marathon distance will mean that many people will need a hydration and nutrition strategy in place so that you don't 'hit the wall' and run out of energy resulting in a possible DNF (did not finish).

    As with everything, you will need to find what works for you. Some people react well to energy gels while for some it upsets their stomach. In general, it's advisable to try and fuel with 'real food' such as protein balls or other small snacks as these are easier on the stomach and will give better energy boosts. Make sure you practise fuelling while running in your training so that there are no surprises (or gastric disasters!) on race day.

    With regards to hydration, figure out how much water you're going to need for the duration of the race. How are you going to carry the water? You can never rely fully on aid stations around the course as you don't know how frequent they'll be or if they'll have water left when you get there. Will you want a hydration bag or will you carry a water bottle in your hand? These are all things you need to decide for yourself and practise to find what works best for you. 

    Once you've nailed your nutrition and hydration, you're ready for the final step.

    Read more: 5 Ways To Maximise Your Post-Workout Recovery

    Sundried water bottle reusable

    5. Train for the course

    If you live in a very flat area but the race will include some hills, it's vital that you train for these. You can do this on a treadmill if there are no inclines for you to practise on outside. If the race is off-road or a trail race, make sure you get some practise on these types of terrains. 

    Additionally, be aware of the time of year of the race. Is it likely to be very hot or very cold? Train accordingly, especially as your hydration and nutrition strategy may need to be adjusted. 

    Read more: Tips For Running In Your First Organised Race

    Posted by Alexandra Parren