News

Regalos para runners desde 10 €: ideas originales para Navidad y amigo invisible
Regalos para runners desde 10 €: ideas originales para Navidad y amigo invisible
Pequeños regalos para personas enormes: ideas originales para runners desde 10 €, por presupuesto y con enlaces directos a nuestras colecciones. Read more...
prueba
20% Off Sitewide* Colaboraciones The Squad Running Pablo Villalobos Maresme Lliure i Tropical & HeyCapy!® SHOP THE FULL COLLECTION A New Classic Introducing Dahlia, an elegant, European-style floral hand-painted by Anna Bond. In a fresh collection for your desk and home, our latest pattern blooms with timeless, lived-in charm. Discover Dahlia A Love Letter to Love Letters Sale! Seleccionar opciones Packs Running Pack Premium #Smiles multicolor Precio especial pack 80€ Sale! Seleccionar opciones Packs Running Pack Premium #Smiles negro Precio especial pack 80€ Sale! Seleccionar opciones Packs Running Pack Premium... Read more...
Is your diet working?
Is your diet working? When we set goals and make changes in our lives, all of us need concrete proof that what we're doing is getting us closer to our goal. Because without these “signals” from the outside, it would be really hard to stay motivated and keep up the changes we've started. One way or another, we need some checkpoints we can trust to see what results we're getting. Icon by Vignesh Oviyan When we make changes to our diet, it also makes sense to look for ways to... Read more...
Women's Running Training Camp: what is it and who is it for?
   Just getting started with running and need more info or support to keep going and establish yourself as a runner? Or are you already an experienced runner who wants to aim higher and beat your personal bests?    Running Training Camps are the best meeting point for women runners of every level: not only do you connect with other runners who can help you with their own experience, but you also get direct access to specialists from every area of sport, so you can train safely and plan a... Read more...
Marta's experience at the New York Half Marathon
   Three years ago I used to throw my hands up in disbelief whenever my husband went out for a run after work. Then one evening, after finishing my workday and getting everything ready at home with the kids… I decided to put on some sneakers and go for a run. By the time I'd covered three kilometers I was completely wiped out, but the feeling was wonderful; almost without realizing it, I started running for a little while two or three days a week, with no goal other than... Read more...
Eat well, run better!
   You can get up in the morning, put on your running shoes and head out for a run. You can also meet up with your friends one day for a 5 km race and enjoy a day off that's festive and sporty at the same time. You can even make running part of your life with a weekly training plan. But if you really want to run, and we're talking about QUALITY RUNNING, meaning running that feels good, with well-being, progress and self-improvement, then you need to do one... Read more...
Running in the sun, risk-free
 I need to go out and train, but for the little time I'll be out there… I don't really need sun protection, do I? Sound familiar? How many times have you asked yourself this before heading out for a run or spending time in the sun while you exercise? We run because we love it and because it brings us health and quality of life, so why do we let it put our skin at risk?    Today we want to clear up and answer these kinds of questions, and... Read more...
BE WATER MY FRIEND
   Over the last few decades, the main health organizations have made huge efforts to raise awareness of the benefits of exercise, both physical and psychological. And today those efforts are paying off, as shown by data from several health plans revealing that the population is becoming less and less sedentary. In fact, without needing any statistical study, most of us have probably noticed it in our daily lives. More and more of us are choosing an active lifestyle, and in this shift, we women, who have traditionally shown (and... Read more...
Running toward emotional well-being
   Running is booming, and in recent years it has won over huge numbers of people, even those who had never done any sport and didn't even like it.    Many days when I head out to train, I'm surprised to come across old high school classmates out running, the same ones who used to come up with a thousand excuses to get out of P.E. class. With some of them, I even joke about how they used to tell me I was crazy for going training after school. Ironically,... Read more...
A 21-day challenge to ditch your lazy self #yoperezoso
   I live my role as a “companion” with real excitement and passion, walking alongside so many women who one day wake up from their routine and realize they need to make time for themselves, that taking care of themselves matters as much as taking care of others, and that quality of life starts with health. That's why, on this path to change and self-improvement, I never stop thinking up and creating new tools to lead you to success, which is nothing more than building a healthy habit that sticks,... Read more...
Nutrition goals and a healthy menu
   January. Back to school, back to work, back to routine. It's the month for good resolutions, bar none. The reality is that after a few weeks of overindulging with no set schedule, our body is crying out to get back into good habits. That's why most of us start the new year with a long list of goals to check off to get closer to what we call a “healthy life.”    Eating is one of the things that suffers most in December, and many women fall victim to... Read more...
Suddenly celiac... and a runner
  Sport leads us to discover so many things about ourselves: strength, commitment, ethics, even solidarity. Running is also a practice that gets us socializing to a greater or lesser extent and sharing stories that move us, and shake us up.   That's Eva's story. I met her at the last Espacio de Corredoras Training Camp I organized in Banyoles, and she told me firsthand about her experience with celiac disease and running. Like her, many women are battling invisible illnesses and find in running both a refuge and a... Read more...
Christmas… just another workout
   Christmas. Are you one of those women who panic just hearing the word? Taking care of yourself, trying to lead a healthy lifestyle, working on changing your habits… it all seems to wobble at this time of year. Are you afraid that just two weeks out of the whole year will wreck all your training of the last few months? Relax, you're in the same boat as a large percentage of women (and men).    But if you're a woman who exercises regularly, you're in luck. Yes, really. You... Read more...
Rest days as part of your training routine?
   According to Dr. Ángel Bigas Bonamusa, a sports medicine expert at tuMédico.es, exercise improves several of the body's systems: we get healthier and our fitness improves. On top of that, there are other intrinsic benefits, like higher self-esteem and personal satisfaction.    However, exercising without any control can turn all these benefits against us and seriously harm our health. That's why the recommendation is to exercise 3 or 4 days a week for 1 hour or so. If you train for races (even at amateur level) and find yourself... Read more...
Running and sleep: not always the perfect match
   A key part of performance comes down to our ability to rest and let our body recover every day. These days, many women suffer from sleep problems because of a daily rat race full of hustle, packed schedules and stress. Sometimes we add exercise to bring more quality to our lifestyle. Today, more and more women are taking up running as a way to let off steam and de-stress while looking after their health and socializing with friends.    Our physical, mental and emotional state changes immediately when we... Read more...
Training to find your flow when you run
   If we take a look at the sports news, we can see how often athletes' wins and losses are put down to psychological factors. Comments like “they couldn't read the race”, “they lacked focus”, “they were braver than their rival” or “they were really dialed in” shape the way many competitions are read. And yet, paradoxically, even though we understand that both our physical and our psychological state determine our performance, we only train our fitness, hoping our “intuitive” psychology will do its job when we need it. In... Read more...
Stabbing pain in the front of your shin? Periostitis
   Injuries, like great training sessions and plenty of other things, are part of everyday life in running, whether you're an amateur or a pro. Nobody's immune!    Today we're focusing on one of the most common injuries, especially when you're just starting to run: periostitis (often called shin splints). Noemí Martínez, our physiotherapy and training expert, shares some tips to get over it right away, because we can't stop racking up the kilometers!     Periostitis is a pain or discomfort that mainly shows up as one clear symptom:... Read more...
Relax & wellness getaway in Alhama de Aragón - with Wom Viajes.
   After months of work to keep growing, and thanks to new collaborations, we've launched a new section we've called Getaways where you can not only check out and sign up for updates on the next Training Camp (it'll be next spring, but the date is still to be confirmed), but also book express running getaways with the girls at Wom Viajes.     After weeks putting together our first getaway, we finally have a date and a place: 3 days to recharge your batteries, from January 20 to 22,... Read more...
Key nutrition tips when you start running
  Taking up running means choosing a healthy lifestyle. But before you start training, there are a few things to consider to make sure you reach the goals that got you running in the first place. For example, you need to decide which shoes feel most comfortable, what time of day you can train, your routes, whether you'll run on your own or with a group… and so on. Taking up running means choosing a healthy lifestyle.    Another equally important thing to keep in mind, and one that usually... Read more...
Must-have foods in a runner's diet
   As women, the weekly grocery shopping is likely to fall to us, along with planning the daily menu. And as runners, we also need to make sure that what we buy and eat suits the exercise we're doing. Grocery shopping isn't a passive activity where we act on autopilot: it takes focus, planning and even training (the same values running demands), because the food industry makes it harder and harder to identify the foods that are healthy and right for our needs.    The choices we make of some... Read more...
Born to run
If you can't find a reason to get up and go for a run, here's a pretty compelling one: TO BE HAPPY. If you already run but your satisfaction depends on the stopwatch, dare to head out to FEEL, not to measure yourself. If running against yourself is no longer enough motivation, go ahead and RUN WITH YOURSELF. Remember: being a runner is something innate, something that's yours and yours alone. It isn't the kilometers, the paces or the races that make you a runner. YOU ARE A RUNNER because... Read more...
Time to run. Time to feel.
The alarm goes off: it's 7 a.m.… I've got 30 minutes to get ready, have breakfast and dash off to work… It's 8:30, I'm stuck in traffic and I've got an appointment at 9…    These are just a few typical examples from our everyday lives. We try to keep total control of our time, but it isn't always possible, and we live in a society completely ruled by it. Our days are scheduled by the hour, minute and second… and we rush to make sure not a single millisecond... Read more...
Milk in a runner's diet: the pros and cons of lactose
   It's more and more common to hear runners say they've decided to cut milk out of their diet because they find it hard to digest, they're intolerant, or it makes them feel heavier when they train or race. Years ago, nobody would have considered a balanced diet without milk, but lactose is increasingly being labeled “hard to digest,” especially in running.    But before we get into the controversy, let's get to know this food and what's in it a little better.    Milk is mostly water (80%) and... Read more...
Running in the rain
   It's just another Sunday in autumn and I wake up to rain. What promised to be a calm, peaceful morning for a nice long run has turned into a gray day. I look out the window and think: “Do I really have to go out and run for over an hour in this weather?”. But in that same moment I tell myself “come on… don't think about it, just go for it”. I get dressed, put on my windbreaker, lace up my shoes and get ready for my training... Read more...
Are you properly hydrated when you run?
   If you're a long-distance runner, you'll know how important it is to stay hydrated to avoid wearing yourself out, energy slumps, or what we all know as bonking. But how do you know if you're properly hydrated? When they train, most women runners go by the most basic cues: feeling thirsty or hot. In fact, we usually don't drink during training and wait until we're done to rehydrate. But that's not the right approach. Hydration, like taking supplements during races, has to be practiced and planned ahead to make... Read more...
Running and Yoga: the perfect combination for peak performance
   More and more athletes, both pro and amateur, are practicing yoga to boost their performance: footballers, swimmers, skiers, dancers… and above all, runners… In fact, the theme of the 2nd Espacio de Corredoras Workshop, which we organized in Barcelona in 2015, was Running & Yoga, and the women runners loved this sporty combo, which at first glance may even seem contradictory but is actually highly complementary.    Yoga brings plenty of benefits to athletic performance, but the most interesting part is that these benefits show up across the board,... Read more...
Running self-talk: what do I say to myself while I run?
   There are plenty of moments throughout the day when we talk to ourselves, whether we're trying to solve a problem at work, doing the grocery shopping, or thinking over a decision we've made or want to make. Self-talk is a form of thinking we develop unconsciously or automatically, but it reflects how we interpret our circumstances and how we react to them. And when it comes to our running, this inner dialogue, or self-talk, is no exception.    If you train and run regularly, you're probably aware that you... Read more...
How to change your breathing to run better
   One of the most common worries women runners share with me when they start running is how should I be breathing? To begin with, there's no right or wrong way to breathe. Your breathing should be comfortable and in tune with your running pace. Even so, it's something many find overwhelming, and in many cases it's the reason they give up the sport. It shouldn't be that way, because breathing can be trained, and it will gradually “settle in” as you build your endurance and fitness.    Still, getting... Read more...
five minutes and forty-four seconds
   5 minutes and 44 seconds is how long it took Gabrielle Andersen to run the last 400 meters that would carry her across the Marathon finish line. She came in 37th out of 44 runners. It was a race where, if I remember correctly, I read there were only three or four aid stations on the whole course, something unthinkable today!!! And on top of that, she ran right past one of them!!! A true test of survival, considering it was 32º with 96% humidity. But she made it,... Read more...
How to run in summer... and not die trying
   We're now in the middle of summer and, despite the heat, it's great to have more hours of daylight and make the most of every day. But it's also true that if we want to use it to train harder, or simply head out for a run to unwind and enjoy the holidays, we need to keep certain nutritional factors in mind that will help us cope with the high temperatures without giving up running.    Most women find it hard to stay properly hydrated during the day, and... Read more...
This vacation, don't forget your running gear!
   Vacation is here, and between getting from place to place, sightseeing, eating well, spending time with friends and family and trying to rest, you're not sure you'll find time to lace up your shoes and head out for a run. Don't think twice: pack your running gear, or you'll regret it… and you know it!    Start your vacation before you even leave by planning little running getaways just for you, and why not, other routes you can do with friends, your partner or even your kids, inviting them... Read more...
Espacio de Corredoras keeps growing
   Espacio de Corredoras was born from the dream of creating a space for women, centered on sport and health, where every last detail is crafted by experts to take care of you in a closer, more genuine way. Four years ago I launched this project full of excitement, and today I want to thank you for helping it grow and creating a community of brave, committed women who are runners too!!    Along the way we've learned a lot together, and one of those things is that with commitment... Read more...
Healthy Dose 21: Training.
How do I know if I'm ready to run a race? Often, when we see the word “compete”, we associate it with stress, performance and hard effort, and we give up on taking part in a race. Being clear about what motivates us, and finding a good professional to guide us on how to tackle our challenge, can help us take the plunge and sign up for a race. The most sensible guidelines to get started would be: – Choose the distance/race you'd like to take part in; ideally, start... Read more...
Healthy Dose 20: #elartedecorrer.
I'm Mª Angells Noell, and I'm here to tell you how I made one of my dreams come true: first, taking up running, and second, becoming a medalist at the European Masters Athletics Championships in the 5 km road race walk, having started training at 40. I'd describe myself as an active person and I'm proud of my willpower, but for me the most important thing is health; everything else follows. My main concern is to live each day, enjoy it and look on the bright side of everyday life.... Read more...
Healthy Dose 19: Sports Psychology.
Learn how to set your goals Most of us automatically set ourselves goals in our day-to-day lives, and we understand how important it is to do so in order to get things done and guide our progress, whether in training or in any other area of our lives. Setting goals can be a double-edged sword. It's true that when we achieve what we set out to do, we feel hugely satisfied, which boosts our self-confidence, our self-efficacy and our motivation to keep pushing ourselves in every workout. But it's also... Read more...
Healthy Dose 18: Sports Nutrition.
Do you struggle to sleep when you train? A key part of performance comes down to our ability to rest and let our body recover every day. Exercising late in the day can be one more factor that makes it harder to sleep properly. If you're one of those people who struggle to fall asleep, we encourage you to try these tips: Eat a proper diet. The foods you choose for dinner play a big part in helping you sleep better. A good dinner is one that includes all the... Read more...
Healthy Dose 17: Training.
Strength: a plan for amateur and beginner runners. Strength training is key to improving your running. We'll define Strength as the ability to overcome resistance through muscle contraction. We could suggest several ways to work on it depending on the runner's level and experience, but since Strength work can be done anywhere and in any circumstances, we recommend a system that works in any situation. Circuit training with exercises that use our own bodyweight as the load can be the ideal system for amateur runners to work on Strength. Circuits... Read more...
Healthy Dose 16: Sports Psychology.
Put it into practice, or think of an example like the ones below, watch yourself when it happens and try to act. When you act differently, watch yourself again and ask: has anything changed in me? I have to do 50 crunches and 25 back extensions from my training plan… I think, “ugh, I really don't feel like getting changed and going to the gym”. I want to achieve my personal CHALLENGE, and to do that I have to do them (I know full well that every challenge takes work... Read more...
Healthy Dose 15: Sports Nutrition.
Listen to your body clock when you eat   “My body runs like clockwork” Sound familiar? We really do have an internal clock that controls many of the functions our body carries out every day. So far, a biological clock has been identified in the hypothalamus, but it's suspected that we have more in different organs – the liver, lungs, heart and fat tissue – that help this central clock keep “the right time”. This is what we call biological rhythms. Biological rhythms vary in length according to our body's... Read more...
Healthy Dose 14: Prevention.
Protect yourself from the sun when you exercise outdoors I've got to go out and train, and it's sunny: do I really need to protect myself from the sun? We're going to clear up questions like this with the help of our dermatologist, Sonia Segura. Why should we protect ourselves from the sun? What happens to our skin when we're exposed to it? And is it dangerous? The sun is essential for life on the planet and very good for our health. But we need to take care of our... Read more...
Healthy Dose 13: Sports Psychology.
Do you know your optimal activation level? “Everything burns if you give it the right spark”, as Héroes del silencio used to sing. Many times, after a crazy day when we get home totally “wired”, we'll have noticed that when we head out to train, we don't perform as usual and don't run as well as we normally do. That's probably because our overactivation has stopped us from pacing ourselves properly and, as a result, made us more tired, sometimes even forcing us to quit the session halfway through. While... Read more...
Healthy Dose 12: Training.
Aerobic endurance Building aerobic endurance is the “central” part of any running training plan. It's the “base” capacity for cardiovascular development, the one that lets our body adapt so we can enjoy running fully prepared. Building aerobic endurance starts with a small total training volume at the beginning of a runner's preparation and gradually increases in both volume and intensity as the body's metabolic adaptations build up over time, whatever the runner's level. Every runner will find their own “optimal” pace for working on and building aerobic endurance. This pace... Read more...
Healthy Dose 11: Sports Nutrition.
Pretty much every athlete wants the perfect body: toned, muscular and, of course, low in fat. Fat is one of the nutrients people try to cut out of their diet completely, because the image that springs to mind for all of us when we talk about this nutrient group is excess weight, cellulite, saddlebags and so on. But we forget that fats are a nutrient essential for life and should make up 30% of the total calories in our diet. Fats are a diverse group of nutrients. This group includes... Read more...
Healthy Dose 10: Sports Psychology.
Running in the rain “It's just another spring Sunday and I wake up to rain. What promised to be a calm, peaceful morning to enjoy a long run has turned into a gray day. I look out the window and think: “do I really have to go out and run for over an hour in this weather?”. But in that very instant I tell myself “come on… don't overthink it, just go for it”. Many of us have faced a similar situation, although the outcome hasn't always been the same... Read more...
Healthy Dose 9: Training
How should we warm up? Before starting a fairly intense workout, we need to prepare our body for the effort with a warm-up. For runners, this warm-up will start with an easy jog of several minutes, usually between 10 and 20 minutes, simply to raise the temperature of the different muscle groups and loosen up the joints in a more dynamic way. Once that easy jog is done, it's followed by a series of exercises that we'll call “joint mobility” or “dynamic stretching,” which aim to gradually take the body's... Read more...
Healthy Dose 8: Sports Nutrition
During the year, once you're immersed in the routine of work, kids, training and so on, you may not have much time to think about and organize a balanced, healthy eating plan that works for every member of your family. The last few days of your vacation are the ideal time to carve out that moment and set up a healthy routine that lasts all year round. You can get organized to eat properly with these three simple steps: Questions to ask yourself first: These are some of the questions... Read more...
Healthy Dose 7: Sports Psychology
Time to run. Time to feel. “The alarm goes off… it's 7 a.m. I've got 30 minutes to get ready, have breakfast and dash off to work.” “It's 8:30, I'm stuck in traffic and I've got an appointment at 9… I'm definitely going to be late, I've still got 40 minutes to go…”; “I'll be there in 5 minutes!” These are just a few typical examples from our everyday lives. We keep tight control of our time, and we live in a society completely ruled by it. But at last... Read more...
Healthy Dose 6: Injury Prevention
Sharp pain in the front of your shin? PERIOSTITIS. Injuries, just like good workouts and other factors, are all part of our everyday sporting life. Periostitis is a pain or discomfort that mainly shows up with one clear symptom: stabbing or intense pain in the front of the shin. This injury is nothing more and nothing less than inflammation and tenderness of the membrane that covers all the bones in our body (in this case, the tibia). Several factors can cause it: wearing the wrong shoes, using (or not using)... Read more...
Healthy Dose 5: Sports Nutrition
Don't be surprised if… you gain weight when you start training! One of the main reasons we women start exercising is to keep our figure or even lose a little weight. But even if you stick with your training, you might get a fright when you step on the scale after the first few weeks. In the early stages, our whole body adapts to the new activity we're putting it through. One of these adaptations is muscular: when we start training regularly, our muscle fibers grow and get stronger. This... Read more...
Healthy Dose 4: Sports Psychology
Flow Athletes' wins and losses come down to psychological factors, not just physical ones. It's a paradox: although we understand that both our physical and our mental state determine our performance, we only train our physical fitness and hope our “intuitive” psychology will do its job when we need it. Leaving our mental preparation to chance means risking going into a race in excellent physical shape but with no guarantee we'll know how to make the most of it – we might even waste it by managing our mental state... Read more...