{"id":3178,"date":"2020-02-09T20:46:52","date_gmt":"2020-02-09T20:46:52","guid":{"rendered":"https:\/\/www.runwithcaroline.com\/?page_id=3178"},"modified":"2023-04-27T23:05:57","modified_gmt":"2023-04-27T22:05:57","slug":"start-here","status":"publish","type":"page","link":"https:\/\/www.runwithcaroline.com\/start-here\/","title":{"rendered":"Start here"},"content":{"rendered":"<style>img#mv-trellis-img-1::before{padding-top:72.55859375%; }img#mv-trellis-img-1{display:block;}img#mv-trellis-img-2::before{padding-top:100%; }img#mv-trellis-img-2{display:block;}img#mv-trellis-img-3::before{padding-top:66.6015625%; }img#mv-trellis-img-3{display:block;}img#mv-trellis-img-4::before{padding-top:100%; }img#mv-trellis-img-4{display:block;}img#mv-trellis-img-5::before{padding-top:100%; }img#mv-trellis-img-5{display:block;}<\/style>\n<h2 class=\"wp-block-heading\" id=\"welcome-friend\">Welcome friend!<\/h2>\n\n\n\n<p><strong>Run With Caroline is the #1 running and fitness resource for women.<\/strong><\/p>\n\n\n\n<p>We truly believe in the life-changing physical and mental benefits of running and exercise, and we support our readers in finding what makes them passionate about fitness and self improvement.<\/p>\n\n\n\n<p>Whether you&rsquo;re looking for tips and guidance on running, walking, strength training, speed training, food and nutrition or something else entirely &ndash; we&rsquo;ve got you covered!<\/p>\n\n\n\n<p>Run With Caroline reaches over 100k readers each month, and since it was founded in 2018 it has reached over 1.5 million users across the world.<\/p>\n\n\n\n<p>Here are some of the key areas and topics to get you started:<\/p>\n\n\n\n<ul>\n<li><a href=\"https:\/\/www.runwithcaroline.com\/category\/running-for-beginners\/\">Beginner running<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.runwithcaroline.com\/category\/5k-running\/\">5k running<\/a> <\/li>\n\n\n\n<li><a href=\"https:\/\/www.runwithcaroline.com\/category\/10k-running\/\">10k running<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.runwithcaroline.com\/category\/half-marathon-running\/\">Half marathon running<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.runwithcaroline.com\/category\/strength-training-for-runners\/\">Strength training<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.runwithcaroline.com\/category\/speed-training-for-runners\/\">Speed training<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.runwithcaroline.com\/category\/running-form\/\">Running form<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.runwithcaroline.com\/category\/injury-prevention-for-runners\/\">Injury prevention<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.runwithcaroline.com\/category\/running-recovery\/\">Running recovery and wellbeing<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.runwithcaroline.com\/category\/running-recovery\/menstrual-cycle\/\">Running and the menstrual cycle<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.runwithcaroline.com\/category\/running-motivation\/\">Running motivation<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.runwithcaroline.com\/category\/running-recovery\/running-nutrition\/\">Running nutrition<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.runwithcaroline.com\/category\/running-gear\/\">Running gear<\/a><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"743\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/08\/DSC_1799-1024x743.jpg\" alt=\"running and fitness blog\" class=\"wp-image-5623\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/08\/DSC_1799-1024x743.jpg 1024w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/08\/DSC_1799-300x218.jpg 300w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/08\/DSC_1799-768x557.jpg 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/08\/DSC_1799.jpg 1244w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"eager\" decoding=\"async\" width=\"1024\" height=\"743\" src=\"data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20viewBox='0%200%201024%20743'%3E%3Crect%20width='1024'%20height='743'%20style='fill:%23e3e3e3'\/%3E%3C\/svg%3E\" alt=\"running and fitness blog\" class=\"wp-image-5623 eager-load\" title=\"\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/08\/DSC_1799.jpg\" id=\"mv-trellis-img-1\" data-src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/08\/DSC_1799-1024x743.jpg.webp\" data-srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/08\/DSC_1799-1024x743.jpg.webp 1024w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/08\/DSC_1799-300x218.jpg.webp 300w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/08\/DSC_1799-768x557.jpg.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/08\/DSC_1799.jpg.webp 1244w\" data-svg=\"1\" data-trellis-processed=\"1\"><figcaption class=\"wp-element-caption\">Caroline (aka Run With Caroline)<\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"beginner-running\">Beginner running<\/h2>\n\n\n\n<p>If you&rsquo;re a beginner and new to running &ndash; welcome! I regularly work with beginner runners and I write a lot about beginner running on my blog.&nbsp;<\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/how-to-run-properly\/\" data-type=\"post\" data-id=\"1238\">How to run properly: Running technique for beginners<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/10-week-couch-to-5k-training-plan\/\" data-type=\"post\" data-id=\"5504\">Your complete guide to the Couch to 5k programme<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/what-to-expect-at-your-first-parkrun\/\" data-type=\"post\" data-id=\"348\">What to expect at your first Parkrun<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/how-many-miles-is-a-5k\/\" data-type=\"post\" data-id=\"1216\">How many miles is a 5k? An essential guide to running your first 5k<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/how-to-make-running-easier\/\" data-type=\"post\" data-id=\"2859\">6 surprising ways to make running easier<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/how-to-choose-the-best-running-shoes-for-beginners\/\" data-type=\"post\" data-id=\"4195\">How to choose the right running shoes for beginners<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"5k-running\">5k running<\/h2>\n\n\n\n<p>Once you&rsquo;ve run your first 5k, you may be looking for your next challenge. If so, there are plenty of options out there for you depending on your preferences.<\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/what-to-do-after-couch-to-5k\/\" data-type=\"post\" data-id=\"2620\">What to do after Couch to 5k<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/5k-in-under-25-minutes-training-plan\/\" data-type=\"post\" data-id=\"1494\">How to run a 5k in 25 minutes or less<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/how-to-run-a-5k-in-30-minutes-or-less\/\" data-type=\"post\" data-id=\"5464\">How to run a 5k in 30 minutes or less<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/8-ways-to-run-for-longer-without-getting-so-tired\/\" data-type=\"post\" data-id=\"872\">8 ways to run for longer without getting so tired<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/what-is-the-average-time-to-run-a-5k\/\" target=\"_blank\" rel=\"noopener noreferrer\">Run a faster 5k: What is the average time to run a 5k?<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"10k-running\">10k running<\/h2>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/how-to-run-a-10k-in-45-minutes-or-less\/\">How to run a 10k in 45 minutes or less<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/how-to-run-a-10k-faster\/\" data-type=\"post\" data-id=\"1390\">How to run a 10k in 60 minutes or less<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/what-is-the-average-10k-time\/\" data-type=\"post\" data-id=\"4867\">Run a faster 10k: What is the average time to run a 10k?<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"half-marathon-running\">Half marathon running<\/h2>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/how-to-run-a-half-marathon-in-2-hours-or-less\/\" data-type=\"post\" data-id=\"2517\">How to run a half marathon in 2 hours or less<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/first-half-marathon-tips\/\">First half marathon tips: 11 things I wish I&rsquo;d known before running my first half marathon<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/6-ways-to-recover-after-a-half-marathon\/\" data-type=\"post\" data-id=\"742\">How to recover after a half marathon<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/half-marathon-training\/\" data-type=\"post\" data-id=\"4020\">5 rules for half marathon training<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><noscript><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/Blog-photos-2021-1024x1024.png\" alt=\"running and fitness blog\" class=\"wp-image-5818\" width=\"840\" height=\"840\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/Blog-photos-2021-1024x1024.png 1024w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/Blog-photos-2021-300x300.png 300w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/Blog-photos-2021-150x150.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/Blog-photos-2021-768x768.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/Blog-photos-2021-728x728.png 728w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/Blog-photos-2021-480x480.png 480w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/Blog-photos-2021-320x320.png 320w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/Blog-photos-2021-200x200.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/Blog-photos-2021.png 1080w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/Blog-photos-2021-1024x1024.png.webp\" alt=\"running and fitness blog\" class=\"wp-image-5818 lazyload\" width=\"840\" height=\"840\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/Blog-photos-2021-1024x1024.png.webp 1024w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/Blog-photos-2021-300x300.png.webp 300w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/Blog-photos-2021-150x150.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/Blog-photos-2021-768x768.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/Blog-photos-2021-728x728.png.webp 728w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/Blog-photos-2021-480x480.png.webp 480w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/Blog-photos-2021-320x320.png.webp 320w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/Blog-photos-2021-200x200.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/Blog-photos-2021.png.webp 1080w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/11\/Blog-photos-2021.png\" id=\"mv-trellis-img-2\" data-trellis-processed=\"1\"><figcaption class=\"wp-element-caption\">On the race track<\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"strength-training\">Strength training<\/h2>\n\n\n\n<p>There is so much off the running track that you need to think about and include in your training if you want to become stronger and faster. Strength training is an essential part of this. <\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/strength-training-for-runners-2\/\" data-type=\"post\" data-id=\"2692\">Strength training: A complete guide for runners<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/weightlifting-for-runners\/\" data-type=\"post\" data-id=\"1302\">5 ways weightlifting can help you become a stronger and faster runner<\/a><\/p>\n\n\n\n<p><a href=\"HIIT:%20The%20complete%20guide%20for%20runners\">HIIT: The complete guide for runners<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/hip-strengthening-exercises-for-runners\/\" data-type=\"post\" data-id=\"2455\">7 hip strengthening exercises for runners<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/glute-strength-exercises-for-runners\/\" class=\"rank-math-link\">7 of the best glute strengthening exercises for runners<\/a><\/p>\n\n\n\n<p><a class=\"rank-math-link\" href=\"https:\/\/www.runwithcaroline.com\/30-day-strength-training-plan-for-runners\/\">Run strong: 30 day strength training plan for runners<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/best-bodyweight-exercises-for-runners\/\" data-type=\"post\" data-id=\"5846\">9 of the best bodyweight exercises for runners<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/30-day-at-home-workout-challenge-for-runners\/\" data-type=\"post\" data-id=\"5813\">30 day at home workout challenge for runners<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"speedwork\">Speed training<\/h2>\n\n\n\n<p>One of the best things about running is that it is limitless in terms of setting goals. <\/p>\n\n\n\n<p>There are so many ways to improve and challenge yourself. If you&rsquo;d like to be able to run faster or achieve your next PB, there are many ways to approach this. <\/p>\n\n\n\n<p>Speed training is a great way to improve your speed, power and stamina. <\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/how-to-run-faster-for-longer\/\" data-type=\"post\" data-id=\"2537\">How to run faster for longer<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/how-to-run-faster-and-increase-your-speed\/\" data-type=\"post\" data-id=\"982\">6 secrets to increase your speed<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/what-is-a-tempo-run\/\" data-type=\"post\" data-id=\"2786\">A complete guide to tempo running<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/what-is-the-average-time-to-run-a-5k\/\" data-type=\"post\" data-id=\"4639\">How to run a faster 5k<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/interval-training-benefits-for-runners\/\" class=\"rank-math-link\">6 interval training benefits for runners<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/how-to-run-strides\/\" class=\"rank-math-link\">Run faster and improve your form: How to run strides<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"682\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/08\/IMG_2770-1024x682.jpg\" alt=\"running and fitness blog\" class=\"wp-image-5590\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/08\/IMG_2770-1024x682.jpg 1024w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/08\/IMG_2770-300x200.jpg 300w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/08\/IMG_2770-768x511.jpg 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/08\/IMG_2770.jpg 1307w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"682\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/08\/IMG_2770-1024x682.jpg.webp\" alt=\"running and fitness blog\" class=\"wp-image-5590 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/08\/IMG_2770-1024x682.jpg.webp 1024w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/08\/IMG_2770-300x200.jpg.webp 300w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/08\/IMG_2770-768x511.jpg.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/08\/IMG_2770.jpg.webp 1307w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/08\/IMG_2770.jpg\" id=\"mv-trellis-img-3\" data-trellis-processed=\"1\"><figcaption class=\"wp-element-caption\">Strength training<\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"running-form\">Running form<\/h2>\n\n\n\n<p>Running form is so important but it is often overlooked by many runners. Proper running form can help you run more efficiently and make you less injury prone.&nbsp;<\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/how-to-run-properly\/\" target=\"_blank\" rel=\"noopener noreferrer\">How to run properly: Running technique for beginners<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/head-to-toe-running-form-and-technique\/\" data-type=\"post\" data-id=\"5731\">The essential head to toe guide to running form and technique<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/improve-running-form\/\" target=\"_blank\" rel=\"noopener noreferrer\">4 simple tips to improve running form<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/running-drills-to-improve-form-and-performance\/\" target=\"_blank\" rel=\"noopener noreferrer\">7 essential running drills to improve form and performance<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/how-to-run-strides\/\" target=\"_blank\" rel=\"noopener noreferrer\">Run faster and improve your form: How to run strides<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/proper-arm-swing-for-runners\/\" target=\"_blank\" rel=\"noopener noreferrer\">Running form: Proper arm swing and ways to improve it<\/a><\/p>\n\n\n\n<p><a rel=\"noopener noreferrer\" href=\"https:\/\/www.runwithcaroline.com\/hip-strengthening-exercises-for-runners\/\" target=\"_blank\">7 hip strengthening exercises to improve running form<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/improve-running-cadence\/\" class=\"rank-math-link\">4 ways to improve your running cadence <\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"injury-prevention\">Injury prevention<\/h2>\n\n\n\n<p>If you keep getting injured, it may be a sign that you need to change something in your training plan. Injuries can often be prevented with the right approach.<\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/injury-prevention-strategies-for-pain-free-running\/\" data-type=\"post\" data-id=\"2547\">6 injury prevention strategies for pain free running<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/how-to-prevent-running-injuries\/\" data-type=\"post\" data-id=\"1128\">4 powerful habits to help prevent running injuries<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/the-best-cool-down-stretches-to-do-after-a-run\/\" data-type=\"post\" data-id=\"2608\">The best cool down stretches to do after a run<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/shin-splints-while-running\/\" data-type=\"post\" data-id=\"2478\">Shin splints: Exercises, symptoms and treatment<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/it-band-syndrome-treatment\/\" data-type=\"post\" data-id=\"1538\">IT band syndrome: Exercises, symptoms and treatment<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/prevent-knee-pain-when-running\/\" data-type=\"post\" data-id=\"5673\">6 exercises to help prevent runner&rsquo;s knee<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/how-to-warm-up-before-a-run\/\" data-type=\"post\" data-id=\"1084\">How to warm up before a run<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/10\/blog-photos-15-1024x1024.png\" alt=\"running and fitness blog\" class=\"wp-image-4851\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/10\/blog-photos-15-1024x1024.png 1024w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/10\/blog-photos-15-300x300.png 300w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/10\/blog-photos-15-150x150.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/10\/blog-photos-15-768x768.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/10\/blog-photos-15-728x728.png 728w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/10\/blog-photos-15-480x480.png 480w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/10\/blog-photos-15-320x320.png 320w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/10\/blog-photos-15-200x200.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/10\/blog-photos-15.png 1080w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/10\/blog-photos-15-1024x1024.png.webp\" alt=\"running and fitness blog\" class=\"wp-image-4851 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/10\/blog-photos-15-1024x1024.png.webp 1024w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/10\/blog-photos-15-300x300.png.webp 300w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/10\/blog-photos-15-150x150.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/10\/blog-photos-15-768x768.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/10\/blog-photos-15-728x728.png.webp 728w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/10\/blog-photos-15-480x480.png.webp 480w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/10\/blog-photos-15-320x320.png.webp 320w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/10\/blog-photos-15-200x200.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/10\/blog-photos-15.png.webp 1080w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/10\/blog-photos-15.png\" id=\"mv-trellis-img-4\" data-trellis-processed=\"1\"><figcaption class=\"wp-element-caption\">Leading a local running group<\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"running-and-mental-health\">Running recovery and wellbeing<\/h2>\n\n\n\n<p>There&rsquo;s no doubt running has many physical and mental health benefits. You can think of running as a form of moving meditation.&nbsp;<\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/how-to-practice-mindful-running\/\" data-type=\"post\" data-id=\"656\">How to practice mindful running<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/running-for-mental-health\/\" data-type=\"post\" data-id=\"1346\">Running for mental health: 7 ways running can help you overcome anxiety<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/10-reasons-to-go-for-a-run\/\" data-type=\"post\" data-id=\"916\">10 reasons to go for a run<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/mental-tips-for-long-runs\/\" class=\"rank-math-link\">6 mental tips for long runs<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/mental-health-benefits-of-running\/\" class=\"rank-math-link\">Run happy: 6 mental benefits of running<\/a><\/p>\n\n\n\n<p><a class=\"rank-math-link\" href=\"https:\/\/www.runwithcaroline.com\/successfully-running-with-a-chronic-illness\/\">6 tips for successfully running with a chronic illness<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Running and the menstrual cycle<\/h2>\n\n\n\n<p>Your menstrual cycle can have a huge impact on running performance, yet it&rsquo;s one of the least known about areas when it comes to athletic performance.<\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/when-does-period-weight-go-away\/\" data-type=\"post\" data-id=\"11010\">When does period weight go away? All your questions answered<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/does-chocolate-help-with-period-cramps\/\" data-type=\"post\" data-id=\"10912\">Does chocolate help with period cramps? Everything you need to know<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/should-you-work-out-on-your-period\/\" data-type=\"post\" data-id=\"10067\">Should you work out on your period? 6 best exercises<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/do-you-burn-more-calories-on-your-period\/\" data-type=\"post\" data-id=\"9384\">Do you burn more calories on your period? Your common questions answered<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"running-motivation\">Running motivation<\/h2>\n\n\n\n<p>Running is HARD! If you struggle to motivate yourself to go for a run, then dig deep inside and find that thing that makes you want to get out there and hit the pavcment.&nbsp;<\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/6-tips-to-keep-running-fun\/\" data-type=\"post\" data-id=\"612\">6 tips to keep running fun<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/9-ways-to-motivate-yourself-to-go-for-a-run\/\" data-type=\"post\" data-id=\"370\">9 ways to motivate yourself to go for a run<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/7-common-barriers-to-exercise-and-how-to-overcome-them\/\" data-type=\"post\" data-id=\"1106\">Common barriers to exercise and how to overcome them<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/how-to-fit-a-run-into-a-busy-schedule\/\" data-type=\"post\" data-id=\"2474\">How to fit running into a busy schedule<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/how-to-start-running-again-after-a-long-break\/\" data-type=\"post\" data-id=\"2467\">How to start running again after a long break<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/running-in-the-morning\/\" target=\"_blank\" rel=\"noopener noreferrer\">7 actionable tips for running in the morning<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/keep-your-running-motivation-during-the-pandemic\/\" target=\"_blank\" rel=\"noopener noreferrer\">5 practical tips to keep your running motivation during the pandemic<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/02\/66-1024x1024.png\" alt=\"running and fitness blog\" class=\"wp-image-3688\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/02\/66-1024x1024.png 1024w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/02\/66-300x300.png 300w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/02\/66-150x150.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/02\/66-768x768.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/02\/66-728x728.png 728w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/02\/66-480x480.png 480w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/02\/66-320x320.png 320w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/02\/66-200x200.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/02\/66.png 1080w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/02\/66-1024x1024.png.webp\" alt=\"running and fitness blog\" class=\"wp-image-3688 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/02\/66-1024x1024.png.webp 1024w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/02\/66-300x300.png.webp 300w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/02\/66-150x150.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/02\/66-768x768.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/02\/66-728x728.png.webp 728w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/02\/66-480x480.png.webp 480w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/02\/66-320x320.png.webp 320w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/02\/66-200x200.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/02\/66.png.webp 1080w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/02\/66.png\" id=\"mv-trellis-img-5\" data-trellis-processed=\"1\"><figcaption class=\"wp-element-caption\">Cambridge Half Marathon 2020<\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"food-and-nutrition\">Running nutrition<\/h2>\n\n\n\n<p>Food and nutrition for runners are really important. Without proper nutrition, you make the mistake of not fuelling your race in the right way.<\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/pre-run-eating-mistakes\/\" target=\"_blank\" rel=\"noopener noreferrer\">4 common pre-run eating mistakes you&rsquo;re probably making&nbsp;&nbsp;<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/recipes-for-runners-raw-chocolate-energy-balls\/\" target=\"_blank\" rel=\"noopener noreferrer\">Recipes for runners: Raw chocolate energy balls<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/vegan-recipes-for-runners\/\" target=\"_blank\" rel=\"noopener noreferrer\">Vegan recipes for runners: The best vegan cookbooks for runners<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/the-best-protein-food-for-runners\/\" target=\"_blank\" rel=\"noopener noreferrer\">The best protein foods for runners: What you should know about protein<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/smoothie-recipes-for-runners\/\" target=\"_blank\" rel=\"noopener noreferrer\">6 smoothie recipes for runners to optimise recovery<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/what-to-eat-before-a-run\/\" target=\"_blank\" rel=\"noopener noreferrer\">What to eat before a run: 3 essential tips for runners<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Welcome friend! Run With Caroline is the #1 running and fitness resource for women. We truly believe in the life-changing physical and mental benefits of running and exercise, and we support our readers in finding what makes them passionate about fitness and self improvement. Whether you&rsquo;re looking for tips and guidance on running, walking, strength &hellip;<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":"","hide-home-page-title":false,"hide-page-title":false,"disable-critical-css":false},"_links":{"self":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/pages\/3178"}],"collection":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/comments?post=3178"}],"version-history":[{"count":11,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/pages\/3178\/revisions"}],"predecessor-version":[{"id":11287,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/pages\/3178\/revisions\/11287"}],"wp:attachment":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media?parent=3178"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}