Smoothie Recipes

Smoothie Recipes for Runners

There’s nothing worse than running on an empty stomach. Not having the energy to fuel the performance you’re capable of can be frustrating and ultimately demoralising for runners. Smoothies are a really effective and healthy way to increase your energy levels and can boost recovery post-run.

Here are our top 5 recipes.

1) Banana Smoothie

– 1 cup of milk (whatever kind is your preference)
– 1 large banana
– 1 tablespoon of peanut/almond butter
– ¼ teaspoon of vanilla extract (optional)

This is a really easy and quick one, simply pop all the ingredients into your blender and then blitz until you get a consistency you’re happy with. Bananas are perfect for an active lifestyle, they’re quick and easy to eat, and they provide energy through their healthy carbohydrates and potassium. This helps control muscle contractions during activity and also aids recovery by restoring electrolyte balance post-activity.

2) Green Smoothie

– 1 cup of almond milk
– 1 apple
– 2 handfuls of baby spinach leaves
– 1 tablespoon of peanut/almond butter
– 1 scoop protein powder (optional)

If you can see past the colour it turns your smoothie, spinach is a great ingredient. It’s low in calories, but high in fiber, iron, zinc, folate, calcium, and vitamins A, C, and K. The nitric oxide reduces the amount of oxygen muscles require during activity, making running easier and reducing the chance of injury. Just 2 small handfuls in your smoothie will provide a huge amount of nutrional benefit! Blitz all the ingredients together and pop in a scoop of protein if desired.

3) Blueberry Smoothie

– 1 cup of milk
– 1 cup blueberries
– 1 cup blackberries
– 1/2 cup of Greek yoghurt 
– 1 large banana
– 1 scoop protein powder (optional)

Blueberries are incredibly good for you. They are very low in calories but high in nutrients. They’re packed with antioxidants, which protect your body from unstable molecules that can damage your cells and contribute to aging and diseases. Adding the yoghurt into this recipe is not only delicious but is a good source of protein and calcium. Again just pop in to the blender and blitz until its smooth.

4) Tropical Smoothie

– 1 cup of milk
– ¼ cup of Greek yoghurt
– 1 large banana
– 1/2 cup frozen pineapple chunks
– 1/2 cup frozen mango chunks
– 1 teaspoon dessicated coconut (optional)
– 1 teaspoon honey (optional)

Pineapples are packed with immune-boosting nutrients and enhance heart health by dissolving artery plaque. They’re great to eat post activity as they reduce the time it takes to recover from exercise due to their anti-inflammatory properties. Mango is full of fiber and antioxidants making this smoothie packed with nutrition and perfect for a runner pre or post run. Put the ingredients in the blender and blend till its done. Add the coconut and/or honey if you like your smoothies a little bit sweeter.

5) Avocado Smoothie

– 1 cup of almond milk
– 1 ripe avocado
– 1 cup greek yoghurt
– 1 kiwi

Avocado is full of healthy fats. This helps to fill you up, meaning a single avocado can reduce the desire to overeat or snack later in the day. Avocados are rich in monounsaturated fat, making them a great source of energy for longer exercise sessions. A whole avocado contains around 230 calories – providing 3g of protein and 9g of fibre, which ensures high energy levels and stabilised blood sugar.

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Winter running tips
Winter running tips

Top 5 Tips for Winter Running

There’s no denying there’s been a definite shift in temperature recently, autumn is here and winter is definitely on it’s way. Here are our top 5 tips for training during this nippy time of year:

1. Make a Plan
Make plans to meet someone for a run, then there’s no backing out if you’re not quite in the mood for it. Making plans will help you to get motivated and stay on track throughout the winter.

2. Dress for the conditions
The general rule of thumb is to dress as if it’s 20 degrees warmer. You want to be warm but not overheating when you run. 10 to 20 degrees: 2 tops, 2 bottoms. 0 to 10 degrees: 3 tops, 2 bottoms. Two tops (fleece for the cold-prone) and a jacket. Minus 10 to 0 degrees: 3 tops, 2 bottoms, extra pair of gloves, 1 scarf wrapped around mouth or a balaclava.

3. Gone with the wind
Wind is brutal when running! Start your run into the wind and finish with it at your back, so the breeze doesn’t blast you after you’ve broken a sweat. To avoid a long, biting slog, you can break this into segments, running into the wind for about 10 minutes, turning around to run with the wind at your back for five minutes, and repeating.

4. Old habits die hard
Traditionally a morning runner? Why not try a lunchtime run instead when the temperatures are a bit warmer? Alternatively, try running twice a day, in the morning and in the evening – it’s better than doing one long run where you might get very cold toward the end.

5. Winter sun
If all else fails, book a flight and head somewhere warm for your Vitamin D fix!

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Emma Richman
Half Marathon Challenge in Mum’s Memory
CHARITY RUNNER Emma Richman is gearing up to take part in the Bournemouth Half Marathon to raise funds for Target Ovarian Cancer in memory of her mum, Linda, who tragically passed away from the disease aged 64.

Emma decided to run the half marathon to raise awareness of the signs and symptoms of ovarian cancer, and to raise funds to help aid future research.

“There’s 14 of us running and we’ll all be wearing charity vests to show our support. I’m not a natural runner so this is a real challenge to me but with the support of my friends, I know I can cross the finish line where my dad will be waiting.” said Emma.

Emma is also keen to highlight the common symptoms which are associated with this particular type of cancer, urging women to visit their GP if they notice any changes. Having a bloated tummy, feeling full and the need to go to the toilet more than usual are all symptoms associated ovarian cancer, especially if you have any of these symptoms more than 12 times a month.

“Nothing can prepare you for the sudden death of a parent but I knew when my mum, Linda, passed away I had to do something about getting this information out to women. My mum had every single sign & symptom but as a family we were unaware of them at the time.” said Emma.

The Run Bournemouth takes place on Saturday 7th and Sunday 8th October and with eight races on offer over the two days, there’s something for all ages and abilities. If you’d like to donate to Emma and her team, you can do so here

If you are inspired to run for charity or a cause close to you heart you can sign up online at

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Will Brookes – Zero to 10k in 7 months

Hi, I’m Will. This year I’ll be running the Bournemouth 10k – my first ever race of any kind. Seriously – at school I ducked out of cross country running, athletics and any other sport that involved running more than the 22 yards of a cricket pitch. One year my School Report from my PE teacher said “Will has not recorded any scores in athletics this year. A great disappointment for me, but I assume not for him.” Since then it’s fair to say not much has changed.

So why take the plunge now? There are 2 main reasons. Firstly, I’m massively privileged to work for Save the Children and every single day I hear about the extraordinary challenges faced by the children we support. From East Africa to East Anglia, there are children all around the world showing incredible resilience to overcome challenges tougher than I could possibly imagine. I speak to colleagues who work in unbelievably difficult conditions to save the lives of our fellow human beings every single day. And I work with volunteers who give up their free time to fundraise, speak and campaign to make a difference in children’s lives. It’s impossible not to be inspired by these people, and I know that every penny that I raise by running in October will go towards making positive changes in the lives of children around the world and right here in the UK. That’s the kind of motivation I need when I’m out jogging in sleet (yes, this happened – on my 2nd training run no less!).

Secondly, and much more selfishly – I need to be healthier. I recently got engaged, and I want to look my best in our wedding photos! But also, if we’re lucky enough to start a family of our own one day I want to be the dad who can run around playing games in the garden. The dad who goes on bike rides and gives piggy-back rides and all that kind of thing. I guess it comes with being the ripe old age of 32, but it’s become my time to look outward about my place in the world and how I want to be for the next 50 years.

So I’ve been using these 2 things to motivate me and push me as I train. It’s at this point that I have a word of advice for anyone starting out with their training like me:

Don’t, under any circumstances, make your reasons for running push you too hard!

After 3 weeks of running every other day, I’d moved from being able to run a couple of hundred metres at once to running over a kilometre with no real difficulties. A solid enough improvement, given that I still have 6 months ‘til the race itself. However, this has come with a pretty high price:

I pushed too hard. I injured my Medial Cruciate Ligament on my left knee – an injury common in runners who ramp up their training too quickly. Basically, I was an idiot who thought he could “man up” through the pain or take an ibuprofen when I’m done, rather than listening to what his body was telling him. The doctor told me I needed to sort myself out urgently, or it could turn into a chronic, life-long problem.

What a wake up call. If I get this wrong, then I won’t be the dad I want to be. Yikes. That simply can’t happen.

So I immediately took 3 weeks off to allow my knee to recover. Today I had my first run since the middle of March, and I took it way easier than before. I’ve also invested in some good running shoes (go and get your gait measured in a running shop, seriously!) and a proper, quality knee support. I’m really happy to report that I’ve come back from training today completely pain-free. For now, my running is down to 2 days a week and I’m doing exercises to build up the muscles around my knees. If I get the groundwork done now, I’ll be set for life and I’ll beast the 10k (which may well mean I’m back in 2018 for the half-marathon and in 2020 for the full thing!).

I’m sure everyone has their own motivations for running, and if you’re even only considering getting out there then I can’t recommend it highly enough. I am addicted to the adrenaline rush I get by running further than before. I feel better about myself, I’m feeling fitter and losing weight. I can’t wait to cross the finish line, exhausted and sweaty but buzzing. Just make sure that you take it steady when you start out!

To follow my progress and support my fundraising visit Thank you.

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St Katharine's School
St Katharine’s Primary School Crowned Junior Champions
PUPILS from St.Katharine’s C.E Primary School were treated to a surprise visit from Double Olympian and Commonwealth medalist Liz Yelling last Wednesday where they were revealed as the winners of the Run Bournemouth Junior Races competition.

Liz surprised the winning school during their assembly for National School Sport Week (NSSW) where she presented a trophy and £150 worth of vouchers to be used towards school sport equipment.

P.E Teacher, Claire Bradley, said: “We are delighted that our students took part in this race and won it for the first time. It was great for them to be able to compete and be involved with so many other good runners. We encourage our students to be active, and these three girls have set a fantastic example. Bring on the 2016 event!”

Young runners aged 6-8 took part in the 1.5k race and 9-12 year olds raced over 2k as part of a packed weekend of running last October which also includes the Supernova 5k, Supersonic 10k, Half Marathon and Marathon. Over 500 kids took part in last October’s event, which was the biggest yet.

The winning team from St. Katherine’s C.E Primary School consisted of Imogen Gent, aged 9, Erin Wells, aged 9, and Ruby Moroney, aged 7.

Liz Yelling said: “Congratulations to the all-girls St Katharine’s C.E Primary School on winning the Schools Competition at the Run Bournemouth. I look forward to seeing them trying to defend their title at this year’s event in October.”

“The Run Bournemouth is now into its fourth year and is already established as one of the UK’s top Autumn running festivals. It’s great to see children getting fully involved in the junior races. Better still when they get to watch mum and dad taking part in the other events. It really is a fantastic weekend for all the family.” Liz added.

The junior races kick-start the weekend on Saturday 1st and are a great way for children to be active, have fun and get involved over the weekend.

Each finisher receives a medal, wicking technical finishers t-shirt, race recovery pack, chip timed result and a fantastic running experience.

For more information, including entry details see Like us on Facebook at or follow us

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Viking Boat Men
Marathon voyage Guinness World Record attempt at Bournemouth
FOUR MEN are set to run the Bournemouth Marathon on October 2nd in a Viking Ship as part of their Knights4Charity charitable campaign.

Paul, Dave, Neil and Patrick are a team of four close friends who work together and share a real passion for supporting wonderful causes through daft endurance based challenges. Over the years, they have set 38 indoor rowing world records and raised nearly £40,000 for a number of charities.

The team have chosen to raise funds for Worldwide Cancer Research on their marathon voyage around Bournemouth in October.

“We chose to run the Bournemouth Marathon as I ran the half before so recommended it, but we are also attempting a Guinness World Record for the longest 5 man costume – which is going to be a Viking Ship, so it made sense to run by the sea!”

“Worldwide Cancer Research is a Charity that we have previously supported and all of us have either lost someone close to us or know someone that has lost a loved one.

“A small bit of pain whilst running in a costume is nothing compared to what an awful lot of people have to live with on a daily basis.” explained Paul.

The marathon is one of six events taking place across the weekend on 1st-2nd October as part of Run Bournemouth.

All six races take place on fast, PB-potential courses and feature the unique chance to run to the end of Bournemouth’s historic pier and back.

Standard entries for the marathon close on Wednesday 31st August at 5pm and standard entries for 10k, 5K & junior races are set to close at 5pm on Wednesday 7th September. Find out more on the website at and like us on Facebook at or follow us on Twitter at

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