Articles and Blogs

Can You Run Through Pregnancy?

May 07 2019, - by Andrea Ross

It used to be the protocol that when you found out you were pregnant, you were basically wrapped in bubble wrap and told not to move. Now, apart from the eating (and the obvious drinking) restrictions, the advice generally now is to stay as active as possible – within reason*. Why has the advice changed? Well, as with most of our medical advice from years ago our knowledge of everything has evolved (Hinman et al 2015). Remember when we used to put everyone on bed rest when there was something wrong with them? Now, they want you to move as much as possible. Research has told us that activity and fitness can help with most problems from depression to back pain (Stanton & Reaburn, 2014; Vanti et al 2017), so it's no surprise that the advice has changed for pregnancy too.  ..


Time to Taper - by Ken Hoye

Apr 11 2019, - by Andrea Ross



Marathon Kit List - How to Prepare for the 'Big Day'

Mar 26 2019, - by Andrea Ross

It's easy to make silly mistakes when you're training for a marathon, such as over-training, but when it comes to your kit make sure you make the right choices. It sounds like a simple thing, pick of a t-shirt, shorts, and a pair of shoes. Boom you're done. But there's a little bit more to it that than. We asked Ken Hoye, our resident sports scientist and veteran runner of all race distances, his thoughts on running kit and what to do.   ..


The Reaper Within - by Andrew Cohen-Wray

Oct 10 2018, - by Andrea Ross

Following on from Andrea’s great blog recently titled ‘Slow down, don’t stop’ I thought it would be good to put some answers to the numerous questions she was asking herself during her half marathon.


Against The Elements: by Anna Boniface

Oct 01 2018, - by Andrea Ross



Slow Down, Don't Stop

Sep 03 2018, - by Andrea Ross



Stop The Trots - The Truth About Runs and Runs: by Alice Hector

Jul 19 2018, - by Andrea Ross

This is a very hushed up topic. No one talks about it, but it is a very common problem amongst athletes, especially long distance runners. Instead of sweeping it under the rug, we wanted to find out if there is anything to help prevent it - because, although very natural, it can certainly making racing a much more stressful situation! We asked Alice Hector, a professional triathlete and a 70.3 IRONMAN champion (amongst many other podium achievements that would be too long to list - she's a bit of a superstar!), to help us shed some light on the subject.  ..


All About Ken

Jul 18 2018, - by Andrea Ross

As much as we love telling you all about how to fix your running injuries and things you can do to improve, we also think its interesting to know what happens behind the scenes. Even more so perhaps, about the people who make Run3D tick. It may surprise you to find out that Run3D is actually a very small team of (specialist) people, covering a large range of skill sets and backgrounds, to keep us running efficiently and smoothly. One of our key team members is someone who we consider to be a bit of a dark horse in the world of running...his name is Ken, and he seems to know everyone and anyone that has to do with running.  ..


Running Nutrition Q&A

Jun 20 2018, - by Andrea Ross



Aqua Jogging - Saviour To An Injured Runner

Jun 18 2018, - by Andrea Ross

One of my worst nightmares is running as fast as I can towards the finish line but not getting anywhere. Combined with having a near drowning experience when I was little, Aqua Jogging seems like it would be a living nightmare. However, I’ve discovered how it can be an injured runners dream.

I’ve been injured for several months following a stress fracture. It’s proving to be a long journey towards recovery. Yet in the last few months, I have found myself to be both the healthiest and the fittest I have ever been. I hate to admit it, but Aqua Jogging has played a huge part in that.

What is Aqua Jogging?

Every time I go Aqua Jogging I get bewildered stares from onlookers and questions as to what on earth I’m doing. The lifeguards now know that I don’t need rescuing despite my panting and frantically dreading water.

Aqua Jogging involves replicating the motion of running in the deep end of the pool, with or without the aid of a flotation belt. It has been the classic cross training method for many injured runners, famously including Kelly Holmes despite her phobia of water.

Why is it so great?

Aqua Jogging is completely impact free, therefore it can be used during the early stages of injuries with minimal risk (depending on the injury and athlete). This also means its less taxing on your body compared to real running, therefore you can do interval sessions back to back. It elevates the heart rate for good quality cardio and maintains running fitness. The resistance provided by the water makes it hard work on both the legs and the arms proving an excellent form of strength training, which can improve running form.

Why it’s a little bit soul destroying

I can’t deny that moving up and down a 10m stretch of swimming pool for an hour is incredibly tedious. Dodging jumping children and having battles on swimming lines with other pool users can also be frustrating when your maxing out mid rep.

It’s a bit of a faff driving to the pool, getting changed, showering etc. You are also confined to swimming pool timetables and a pool that is deep enough. I really miss the luxury of being able to lace up and get out the door to run any time I want. You don’t have the same freedom with cross training, particularly Aqua Jogging. It’s more time consuming and requires organisation.

Belt vs. No Belt

I’ve received a lot of differing opinion about flotation belts. There are benefits of both methods. Being belt free is probably harder and you naturally move your legs faster to keep your head above water. When wearing a belt, it’s easy to become lazy and relax into the belt too much. Concentrating on keeping the hips ups, activating the core and having a high cadence ensures you keep working hard.

I tend to mix it up either not using it at all, using it for the whole session or using it for part of the session.

Top Tips

  • Ensure the pool is deep enough, 2m depth is plenty
  • Keep the hips high, maintain an upright posture and activate your core
  • Have a high cadence. The less you move forwards in the water the better
  • Avoid busy times at the pool
  • Short intervals and short recoveries are the most effective
  • A training partner is great!
  • An outdoor pool is much more bearable, particularly in better weather

My Favourite Sessions

Session 1

15mins warm-up

15 x 60 sec efforts - 30 secs recovery (60 secs recovery after set)

10 x 45 sec efforts - 15 secs recovery (60 secs recovery after set)

10 x 30 sec efforts - 15 secs recovery (60 secs recovery after set)

10 x 15 sec efforts - 5 secs recovery

10 mins warm-down

Session 2

15 mins warm-up

2 x (4min effort - 60secs recovery - 3 x 2min efforts - 45secs recovery) (90secs recovery between sets)

4 x (90sec effort - 45secs recovery - 30sec effort - 20secs recovery - 30sec effort - 20secs recovery)

10 mins warm-down

Session 3

15 mins warm-up

x 2 sets

5 min effort (60 secs recovery)

4 min effort (60 secs recovery)

3 min effort (60 secs recovery)

2 min effort (60 secs recovery)

90 sec effort (30 secs recovery)

60 sec effort (30 secs recovery)

30 sec effort (60 secs between sets)

10 mins warm down

I have been amazed on the improvements in my running form with the small amounts of running I’m starting to do. I’m also feeling pretty fit from doing more frequent quality work outs. Without a doubt this has been due to Aqua Jogging alongside my Run 3D strength programme and with a better approach to my training.

Even when back to full running training, its a great tool in my toolbox I can utilise in the future.

So jump in the deep end and run as fast as you can (without really moving) and see for yourself how it can improve your running, whether your injured or not!

Anna Boniface

Run 3D Sponsored Athlete



Running for Wales

Jun 07 2018, - by Andrea Ross



Lloyd Kempson Q&A

Jun 01 2018, - by Andrea Ross



Running With A Cold

Mar 26 2018, - by Andrea Ross

I admit, as I sit here writing this, I’m on day 6 of a ‘cold’. This isn’t just any common day cold, but what feels like possibly the worse virus ever (I'm sure it's not, but you get my point). Most runners I know, would probably carry on running through a sniffly nose. Certainly for myself, it takes quite a lot to stop me – perhaps too much? Having written on this topic before, I even found myself ‘googling’ should you be running with a cold – not because I felt like I could by any means, but more to justify to myself that I shouldn’t be.


Women's Running History

Mar 07 2018, - by Andrea Ross

March 8th 2018 is International Women’s Day, a global celebration of social, economical, cultural, and political achievements of women. In light of this day, we found some facts about the women’s running history to share with you. Did you know that the reason women were banned from running marathons before the 1970’s was because it was felt that long distance running was too strenuous and therefore harmful to women?! Pardon the eye roll  ..


Injuries Can Be An Opportunity - Anna Boniface on her recovery from injury

Mar 01 2018, - by Andrea Ross

Anna Boniface is one of Run3D's Sponsored Elite Athletes. She has been on quite the journey in the past year, from winning the non elite womens race at the London Marathon to developing an injury in October. Being an athlete isn't always easy, espeically when we get knocked down with an injury. Anna tells us more... ..


Top Tips for Running in the Snow

Feb 28 2018, - by Andrea Ross

Who ever would have thought we would be writing about cold weather running tips in March? This cold weather blast could really put a spinner on your marathon training though, so we thought you could use some help. Here are our top tips from Run3Ds Clinical Lead and Physiotherapist, Andrea, on what to do when snow tries to disrupt your training schedule... ..


Running Recovery

Feb 21 2018, - by Andrea Ross



Run for your Heart

Feb 07 2018, - by Andrea Ross

There are so many reasons to run ..

When Is The Best Time To Have 3D Gait Analysis?

Jan 31 2018, - by Andrea Ross

Peak marathon season is approaching faster than you can say Mo Farah. Brighton Marathon is only 11 weeks away, London Marathon 12 weeks, with many others even sooner! The first few weeks of training for a marathon is usually very organised, some would even go as far as saying its exciting! Everything goes to plan as you tick off those completed runs. Foam rolling happens (at least for a day), and you’re even eating well. time ticks on, we all know our lives don’t stop for our running schedules, even if we think they should. As we get busier and busier, runs get missed, foam rolling ceases, and dry January has to end at some point. Instead of trying to play catch up with your training and risk developing an injury, the best thing you can do to avoid this is to plan ahead. If you can get all of your information from the beginning, you'll be set up from the very start. The best way to learn more about your running is to have a gait analysis assessment. ..


Your Running Recipe

Oct 26 2017, - by Andrea Ross

Sometimes it might feel like running injures come out of nowhere... ..

Marathon Motivation

Oct 20 2017, - by Andrea Ross

Why do we do it? ..

Buggy Running

Sep 06 2017, - by Andrea Ross

About Jessica  ..


Yoga For Runners

Sep 01 2017, - by Andrea Ross

How can yoga make you a better runner? Its just a  bit of stretching, right? Oh, but it's so much more than that. ..

You aren't still using 2D gait analysis...are you?

Aug 24 2017, - by Andrea Ross

2D gait analysis just isn't good enough anymore.  You wouldn't use ancient technology in a phone anymore (remember flip phones?), so why should your health and fitness be any different? ..

Usain Bolt - How does he run so fast?

Aug 11 2017, - by Andrea Ross

Usain Bolt, arguably the fastest man in the world, has just announced his retirement at the IAAF World Championships. It sparks the question, how does he run so fast?    ..


Why Do Runners Get Injured?

Aug 03 2017, - by Andrea Ross

Why do some runners get knee pain, and others calf, hip, or ankle pain? Some people get multiple areas of injuries, others none at all. Whats the deal? What determines what kind of injuries you get from running?  ..


How Run3D Will Make You A Better and Faster Runner

Jul 27 2017, - by Andrea Ross

Are you thinking about having a Run3D gait analysis, but not really sure how it can help you? Anna Boniface explains how Run3D helped identify her injury risk, improve efficiency issues with her running style, and helped her to acknowledge a smarter way to strengthen for the marathon. Did we mention she then proceeded to knock 9 minutes off her previous marathon pb and came first female in the non elite London Marathon 2017 race?...   ..


How often should you replace your running shoes?

Jul 07 2017, - by Andrea Ross

How often do you replace your running shoes? More importantly, how do you know when to change them? Do you follow the guideline of 300-500 miles? Are old running shoes giving you injuries?  ..

Ultramarathons - Its not just about the ups, but the downs too

Jul 03 2017, - by Andrea Ross

Ultramarathons are a completely different to your normal running races. For starters, most of them tend to be on trails - and in this instance, in the Lake District, which is notoriously very hilly. They are also very far, a distance which is longer than a marathon, but thats really the only agreed upon definition.   ..


Run3D's Q&A with Anna Boniface

Jun 30 2017, - by Andrea Ross

We wanted to know some of the secrets behind the woman who ran the fastest non-elite female time at the London Marathon 2017. Anna Boniface, 26 years old, ran a 9 minute pb finishing in a time of 2:37.07. She tells us about some of her running rituals, what motivates her, and accounts times when she needed to pick herself back up again.  ..


Running Biomechanics - Simplified

Jun 09 2017, - by Andrea Ross

Running Biomechanics - the term even sounds complicated. But, when you break it down into its individual segments, it makes much more sense. We aren't trying to dodge the fact that running is a complex movement, but rather impress upon you why 3D analysis is the gold standard. If you look at all the components listed below, a 2D analysis would only be able to pick up a fraction of what you see - and not very accurately at that! ..


Strength Training For Long Distance Runners

Jun 01 2017, - by Andrea Ross

Everyone wants a quick fix, especially runners, because all we want to do is run. Is that too much to ask!? Runners will keep going unless stopped by an injury. At which point the solution is typically to rest for a period of time, or expect a physiotherapist to fix you, instantly of course - like magic. That's how it works, right?  ..


Running In The Heat - How To Stay Cool

May 24 2017, - by Andrea Ross

The recent hot weather streak in the UK, as glorious as it is, may make your training just that little bit harder - because lets be honest, we aren't used to it! Not only does the heat and humidity increase fatigue during your workout, but it can also increase your recovery time and reduce energy levels on days following a run. This is because your body needs to spend more energy on cooling itself, rather than delivering nutrients to your muscles to repair damage done by the workout.  ..


Can Running Lead to Osteoarthritis?

May 18 2017, - by Andrea Ross

Running injuries don't often give a lot of warning before they turn into problems. When you sprain your ankle, there is usually a clear mechanism of injury that has caused it (rolling over on it, or falling etc.), but when you get pain from running it often feels out of the blue.


Marathon Madness

Mar 09 2017, - by Andrea Ross

You have to have a little crazy in you to endure what a runner puts themselves through for 'fun' - but that's not exactly what we mean by marathon madness. Marathons happen regularly throughout the year across the world. But the 'big ones', both internationally and in the UK, spike up at two peak times; spring & autumn. In England, the most prestigious race of the year is the London Marathon, taking place at the end of April.   ..


Running Cadence

Jan 27 2017, - by Andrea Ross

Is your running cadence important? Is running technique important? Shouldn’t you just do what you naturally do and just run? I suppose the answer to these questions will depend on what you are trying to achieve as well as other very individual factors, such as your injury risk and your anatomical structure. Some of us are purely built better for running - just like some are built for rugby or gymnastics. Running is no different. It is still a sport, and a very injury prone one at that, whether you want to believe it or not. ..


Addicted To Running

Jan 13 2017, - by Andrea Ross

Is it possible to be addicted to something that is considered to be good for you? When you think of addiction - drugs and smoking come to mind. Believe it or not, scientists have reported that running could be as addictive as heroin. Surely though, running is a positive addiction then? Remember that saying – “too much of a good thing is bad for you”… Well, they meant it.

The (slightly blurred) definition of a running addiction is “continuing to run even to the detriment of an individual’s social life, work, and even health ( Chan & Grossman, 1988)”. Another commonly used term in research is “Exercise Dependent”, which is a condition in which moderate to vigorous physical activity becomes a compulsive behaviour. It’s considered to be a cluster of cognitive, behavioural and psychological symptoms (Hausenblas & Symons Downs, 2002).

But running is good for you, right?

Running has both positive psychological and physiological correlations. It has been shown to influence and improve body image, weight control, self-esteem, anxiety, and reducing and providing a coping mechanism for stress ( Chan & Grossman, 1988).

What happens if you take it away then…

Researchers have suggested that runners rely on physical activity as a primary mechanism to cope with stress. Therefore, all those positive associations are lost and the ability maintain the psychological and physiological benefits of running are reduced – often resulting in symptoms of withdrawal and other emotional distress. A Runners World article (2015) described running withdrawal to be associated with; low mood, depression, increase in anxiety and stress, lack of control of exercise habits, feeling of a need to exercise to fix problems, and so on.

A study in 1988 by Chan & Grossman compared the psychological and emotional effects of running in a group of ‘consistent’ runners and a group of runners prevented from running due to injury. Their findings reflected recent research and stated that although “ running provides many benefits, running loss observed after a running related injury can result in psychological distress and negative affective experience for a runner - fuelling their deprivation of the activity” ( Chan & Grossman, 1988). Sound familiar?

Why is running addictive?

Ever heard of a “runners high”? It is described as a feeling of euphoria after a run and has been ascribed to the beta endorphin activity in the brain – similar to how morphine acts – and may cause dependence. For this physiological response to occur, exercise needs to be performed at 60% of an individual’s Vo2max and for a minimum of 3 minutes. Other physiological theories include lowering basal heart rate, thermogenic regulation hypothesis, and catecholamine hypothesis ( Berczik, K. et al 2012).

Whats the big deal then. You’ve just told me running is good for you…

Running is so much more popular now than it used to be. Perhaps as a result of social media and access to friends training logs, like Strava and map my run, you are much more likely to praise someone for a 20 mile run than to ask them if they need help. It isn’t seen as a genuine addiction and in fact, especially in running communities like clubs and you social groups, it is considered socially acceptable to run – even for extreme cases. Berciz et al (2012) stated that because running has a positive association with healthy living – we consider it to be a normal activity – whereas someone who sits on the couch and plays video games is considered ‘abnormal’ due to its negative relationship.

Go on, why is it so bad then?

According to a Runners World magazine, there is a fine line between being a dedicated athlete and being addicted to running. But it’s starting to be more recognised as a legitimate problem.

Scientists and doctors have noted that physically you could be causing yourself more harm than you think. There is of course the high risk of injury with the increase in load, exhaustion, and even cardiac damage. And then, likely even more so, there is the psychological problems of depression, withdrawal, reduced self-esteem, and lack of stress management. If running is your only coping mechanism and you become injured, what happens then? You’re likely going to experience a psychological impact from not running - or if you really are extreme you will run through it and cause yourself more harm than good.

How do you know if you’re addicted?

This is the tricky part – and likely another reason why we struggle to see it as an actual addiction problem. However if you rely solely on running to reduce stress, feel like you aren’t running enough – despite your high mileage and daily runs, feel like you’re letting yourself or others down if you miss a day of training, missing work or social events to exercise - you might be addicted.

If you’ve ever been injured before, and I can admit here that I definitely experience this, then you can probably relate. What to do about it? The best thing is probably start to re think your training plan and make sure you are giving yourself enough rest to start with. Another way to manage will be to come up with other coping strategies, so that in the likely event that you do get injured because of the excessive training, you don’t fall off the wagon.



*Please note: We are not sports psychologists and information on this article has used running related research as sources*



Chan, C., & Grossman, H., 1988. Psychological effects of running loss on consistent runners, Perceptual and Motor Skills, Vol. 66, pp. 875-883.

Champan, L., De. Castro, J., 1990, Running Addiction: measurement and associated psychological characteristics, The Journal of sports medicine and physical fitness, Vol. 30, No. 3, pp. 283 – 290.

Hausenblas, H, & Symons Downs, D., 2002, How much is too much? The development and validation of the exercise dependent scale, Psychology and Health, Vol. 17, No.4, pp. 387 – 404.

Berczik, K., Szabo, A., Griffiths, M., Kurimay, T., Bernadette, K., Urban, R. et al. 2012, Exercise addiction: symptoms, Diagnosis, Epidemiology, and Etiology, Substance Use & Misuse, Vol. 47. No. 4, pp. 403-4:17.

Runners world article: Are you addicted to Running? April 14th 2015 by Nicole Radziszewski