The Runner's Sole

YOUR SHOES ARE TELLING A STORY

Before you buy a new pair, take a look at the bottom of your running shoes.

The wear patterns on your soles can reveal:
🔴 Overstriding
🔴 Overpronation
🔴 Supination tendencies
🔴 Gait imbalances
🔴 Uneven loading
🔴 When your shoes are truly worn out

What looks like "normal wear" could actually be your body's way of showing how you move.

The good news? Understanding these patterns can help reduce injury risk and improve comfort on every run.

Take a look at your favourite running shoes and tell us:

Where is the most worn part of your sole?

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lol

We can relate it to everything

Most people overestimate what they can achieve in a day and underestimate what they can achieve in a year.

They start with intensity.

A burst of motivation.
A weekend of hard work.
A few days of perfect discipline.

Then life happens.

The energy fades.
The excitement disappears.
The habit breaks.

What changes lives is rarely intensity.

It's consistency.

A single drop of water seems weak.
But when it falls on the same spot every day, it can carve through stone.

The same principle applies to your goals.

Reading ten pages a day.
Saving a little money each month.
Practicing a skill for one hour daily.
Showing up even when you don't feel like it.

These actions look insignificant in the moment.

But repetition turns small actions into extraordinary results.

Anyone can be motivated for a day.

Very few people can stay committed for years.

The people you admire are not always the most talented.
They are often the most consistent.

Stop chasing perfect days.

Focus on showing up.

Because success is rarely built by what you do once.

It's built by what you do repeatedly.

Consistency may look slow.

But in the long run, it beats intensity every time.

A new wave is quietly building in UK running.

While most eyes are elsewhere, British middle-distance athletes are stacking performances and pushing closer to world level again — race by race, rep by rep.

This is not hype. It’s progression.

Who do you think is the next UK runner to break through internationally?

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Same as runners. From 1 km to 5 km to 21 km to an ultra marathon..

Every giant was once invisible.

The tree that provides shade today once looked like a seed nobody noticed.

The company worth millions once had zero customers.

The athlete once struggled with basic training.

The expert once knew almost nothing.

We admire the finished product.

We ignore the humble beginning.

That is why many people quit too early.

They compare their first chapter to someone else’s twentieth.

They expect results before roots.

Growth before patience.

Success before consistency.

But nature teaches a different lesson.

The seed does not become a tree overnight.

It grows quietly.

Slowly.

Daily.

Without applause.

Without recognition.

Without proof that anyone is watching.

Yet every day it becomes a little stronger.

A little deeper.

A little closer to what it was designed to become.

The same is true for people.

The small workout becomes strength.

The single page becomes a book.

The daily savings become wealth.

The one post becomes a brand.

The one step becomes a journey.

Most breakthroughs are not built through dramatic actions.

They are built through ordinary actions repeated long enough.

Never underestimate small beginnings.

The size of your start says nothing about the size of your future.

Because consistency has a simple definition:

Doing small things long enough for them to become big things.

Wow every year she strides to be better despite getting older 🏃‍♀️

At 66, Rosa Mota stepped to the line at Madrid's San Silvestre Vallecana and ran 10K in 38:23.

That is a F65 world record. A pace many lifelong runners chase their entire careers and never touch.
It also broke her own previous mark of 38:45, set in Valencia roughly a year earlier. The first woman over 65 to break 40 minutes for 10K kept moving the line on herself.

Mota won marathon gold at Seoul 1988. Bronze at Los Angeles 1984. World Championship gold in 1987. The first women's European Championship marathon, in 1982. Boston, Chicago, and London all went on her résumé too. Then most champions of that era disappeared from the result sheets. Mota did the opposite. Decades after the Olympic podium she came back to racing and started rewriting the masters record book one distance at a time.

There is something almost defiant about it. Not the time itself, fast as it is. The fact that she keeps showing up. Keeps training. Keeps pinning on a bib at an age where most people have long since decided the chapter closed.

Emma Mazzenga is not a normal sprinter.

The Italian, born in 1933, holds four age-group world records and is still racing in her nineties.

Researchers at the University of Pavia have been testing her to understand how she stays this fast.

What they found stopped them in their tracks.

Her cardiorespiratory fitness measured like someone in their fifties.

Her muscle's mitochondria, the engines inside her cells, functioned like a healthy twenty-year-old's.

One of the lead scientists said he has not been able to find another ninety-year-old who compares to her.

She broke the over-90 indoor 200m world record in early 2024 with a time of 54.47.

She has since clocked a 200m best of 50.34. The competition has mostly run out. She has not.

My tip from 20 years as a Podiatrist is MOVE, MOVE, MOVE. Sitting for too long is very bad for your body no matter what age you are. If you sit for work, it’s even more important you find reasons to MOVE!