How heat affects your training

As summer kicks into full force here in the UK, I see more and more comments about how heat is affecting training – both from others and myself! Running in the heat is hard, as is doing any form of exercise that raises your temperature. Our bodies work hard to maintain a stable internal environment and when that’s put under pressure, it has to work even harder to keep everything steady. If you learned about homeostasis at school you’ll know all about this!

The ideal temperature for endurance running is 9.5 – 11 degrees C (50F, with women preferring the upper end of this). For sprints, however, the optimum temperature is around 22 degrees C (72F), showing that the best temperature for training depends on what you’re doing, as well as personal preference. However, there are numerous benefits to training in the heat, not to mention it’s fun to get out on a sunny day! So long as certain precautions are taken, there’s no reason hot days shouldn’t be enjoyed just like any other.

Make sure you plan long, hot runs and are kitted out appropriately! Check out this vlog for an introduction to trail running.

What happens to your body when you train in the heat?

To compensate for the warming temperates created from exercise, your body sends more blood to the skin, allow heat to be lost via convection, radiation and evaporation. The warmer and more humid the external environment, the harder it is for heat to dissipate quickly, meaning you’ll cool down more slowly.

There are many physiological changes that occur to keep you cool, but after a point they may not be able to keep up. If your body gets too hot, it starts to rebel, telling you to slow down, drink, maybe even have a sit down. The first symptoms of heat exhaustion are dizziness, nausea, headache, extreme fatigue, cramps and mild confusion. Pushing through exhaustion can lead eventually to heat stroke, with the result being damage to vital organs as the body’s internal thermostat goes out of whack. It’s advisable to slow down long before this point, and planning your nutrition and hydration can stave off heat exhaustion for a long time.

Humid weather reduces the speed at which your body can cool down, meaning that even relatively cool temperatures can become exhausting.

How to train in the heat

It takes our bodies one to two weeks to adapt to training in the heat, which is why training can be especially hard at the start of summer – as soon as you get used to running at one temperature, it gets hotter again! In addition, beginner runners and people new to exercise will be less optimised to cool down quickly – the more you exercise, the more efficiently your body learns to cool. Hence very fit people may sweat more, and less fit people may need to take it easier on hot days! There are, however, certain things you can do to still make the most of hot days, and make sure you’re keeping safe when you train.

  • Avoid training in the hottest part of the day. Aim for early morning for the best temperatures (there’s also nothing nicer than a run at the start of a glorious summer’s day!).
  • Replace lost electrolytes (salts) with dietary salt or an electrolyte drink/rehydration salts.
  • Make sure you are hydrated well before heading out on a run or to the gym. This doesn’t necessarily mean glugging 2L of water before heading out, but make sure you’re hydrated the night before and morning of a big run or training session. If you’re working out for a long time, take water with you.
  • Wear sunglasses, a cap and light clothing to reduce the effect of the sun when outside. Always wear sweat-proof suncream.
  • Take it easy. As you acclimatise, your training sessions will get easier, but while you’re adapting, train by effort, not data. This means you may be running slower, shorter and lifting lighter with fewer reps, but that’s ok! The effort you expend is the same, and it’ll leave you a better athlete.
  • Avoid training on the hottest days if you’re concerned. It is possible to plan training days around the weather – I often do this to avoid rainy or extremely hot days, and train either side of those days.

The more you train in the heat, the more tolerant you will be to it. Stick it out, knowing that your runs/workouts may be compromised in the meantime, and within a week or two you’ll be amazed how normal it feels. Think of it as training adaptation – in the same way that training stresses out the body to make it more adapted, heat does the same. So long as you’re being sensible with hydration and your goals, there’s no reason not to train on hotter days. It’s just up to personal preference!

If you enjoyed this post, please consider contributing so I can create more. Feel free to suggest more topics while you’re at it!

Shin Splints – what are they?

With so many people taking up running since lockdown, the number of physio-related questions I receive over on my Instagram has increased exponentially. One of the most common questions I’m asked (at least once a day at the moment) is how to cope with shin splints, an issue common with runners, especially those increasing the amount of running they are doing too quickly.

As someone who isn’t a physio, I never feel comfortable answering these questions (aside from giving personal advice and opinions on injuries I’ve personally experienced), so instead have asked my physio Zoe from Physio Motion to write something to help you all out. I understand that not everyone can afford/has access to a physio, so I hope this helps! That being said, if you continue to struggle with injury even after rest and rehab, I would really recommend getting in touch with a physio to ensure you’re treating the right issue, and that the problem isn’t something bigger.

Without further ado, onto Zoe! If you enjoyed this post, please do share and tag @physiomotionlimited and @foodfitnessflora so we can see 🙂

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Zoe and me on a run in Hyde park

What are shin splints?

Shin splints is a generic term that describes any disorder that causes shin pain.  This historically would be called medial tibial stress syndrome.

It is typically found as pain along the shin bone (anterior tibia), which will settle with rest but will reappear when you start running again and at worse when walking.

With all of these conditions that cause shin pain, it is typically due to repetitive strain injury that is common in runners when they are starting to run or suddenly increase their amount of running.

The characteristics of shin splints can also be an identification of different conditions.

 

What other conditions can have shin splint characteristics?

It is important to know that it could also be due to tibial stress fracture (break within the bone that doesn’t move) or compartment syndrome (high pressure within the muscle caused by swelling).

 

How can I distinguish between these conditions?

If it is true shin splints, the pain will subside with rest and slowly build up again if not managed adequately. Also, people that have just started running will notice that the pain improves over time as your legs get used to the new loads being put upon them.

With stress fractures and compartment syndrome, however, the pain is persistent or can get progressively worse.  If your pain does get progressively worse, it is a good idea to seek medical advice and investigations in order to rule out a stress fracture or compartment syndrome.

 

Why have I got shin splints?

The main cause for shin pain is the load that you are putting through the lower half of your leg when running, and that you do not have the capacity to manage these loads.  This could be due to increasing your training too quickly; increasing the running speed; or inadequate rest periods between your runs and other training.

There is no evidence that a certain type of running footwear will stop you getting shin splints, but if you have been using the same trainers for many years and they are hanging off your feet it might be an idea to treat yourself to a new pair.

 

Do I need to stop running?

For most people you can continue running, but you need to return to running a distance, speed and frequency that previously did not cause you problems. 

If you are new to running then it might be better to start with slow interval running (run walk, or run stop run) and build up the duration that you are running in each interval before continuously running. 

If you are still getting pain then it maybe necessary to stop running for a short period and swim or cycle instead for this period in order to maintain cardiovascular capacity. 

 

What can I do to help with my shin splints?

As shin pain is due to overloading the legs, you need to make sure that the legs are strong enough to absorb running forces.  Therefore, you need to have a strengthening regime to ensure adequate strength in your calf complex, but it is also important to increase the strength in your gluteals and thigh muscles.

We would recommend exercises such as calf raises, slow step ups and bridges, athough we always assess our patients for areas of weakness in the lower limb and tailor a programme to their needs.

Due to the shin pain you can get a secondary response of tightness in the calf.  You can stretch this out, but it will only provide you with temporary short term relief until you start walking and/or running again.  It is more important that you make sure you find out what is causing your shin pain in the first place. Failure to do so could result in a stress fracture or compartment syndrome.

 

What can I do to prevent reoccurrence of shin splints?

When the pain has completely disappeared at the running mileage that is comfortable or after a period of rest, you need to think about how you progress your running programme. Typically coaches recommend 10% increases, but something to remember is that this doesn’t have to be every week and also every run doesn’t have to be to your maximal capacity.

It is also important to have strength and conditioning days, and recovery days in your training regime.

As shin splints are now categorised as a bone stress response, it maybe worthwhile looking at whether your vitamin D and calcium intake is adequate for bone recovery, especially when you start running during the winter or at the start of the spring, when it is shown that vitamin D especially is low for us Brits!

 

How long will it take me to recover from shin splints?

It can take between 6 weeks and 6 months to make a full recovery from shin splints depending on the severity of the condition.  So it is important to be patient and consistent with your treatment and advice given.

 

If you’re currently experiencing injuries, you may find this Q&A vlog with Zoe interesting, as well as this chat with my coach, where we cover running injuries and the importance of recovery, especially in such a stressful time. 

 

References:

 1. Heiderscheit, B. C.; Chumanov, E. S.; Michalski, M. P.; Wille, C. M.; Ryan, M. B., Effects of Step Rate Manipulation on Joint Mechanics during Running. Medicine & Science in Sports & Exercise 2011, 43 (2), 296-302.

2. Bennell, K. L.; Malcolm, S. S.; Thomas, S. A.; Reid, S. J.; Brukner, P.; Ebeling, P. R.; Wark, J. D., Risk factors for stress fracture in track and field athletes: a twelve-month prospective study. American Journal of Sports Medicine24 1996, 6 (810-818).

3. Madeley, L. T.; Munteanu, S. E.; Bonanno, D. R., Endurance of the ankle joint plantar flexor muscles in athletes with medial tibial stress syndrome: A case-control study. Journal of Science and Medicine in Sport 2007, 10 (6), 356-362.

4.. Lappe, J.; Cullen, D.; Haynatzki, G.; Recker, R.; Ahlf, R.; Thompson, K., Calcium and vitamin d supplementation decreases incidence of stress fractures in female navy recruits. Journal of Bone and Mineral Research 2008, 23 (5), 741-749.

 

Struggling with your runs? Here’s why you shouldn’t worry

One of the most common questions I get asked on social media nowadays is ‘does it get easier?!’ – usually in reference to running. Running is difficult for the vast majority of people. It requires not only physical strength, but also huge amounts of mental strength, never more so than when you’re just starting out.

Evidence suggests that self control and self motivation may be limited resources, and that forcing yourself to do something – whether that’s doing the washing up, sitting at your desk all day or sending yourself out on a run – takes energy (i.e. ego depletion). This is one of the reasons why forming a new habit, such as running, can be so difficult. Not only is the running itself hard, but doing something that takes some level of self control everyday can take its toll energetically.

However, we are currently uniquely placed to start forming new habits. Fitting in ‘extra exercise’ around your usual workload, home and social lives can be extremely difficult. Currently, though, without the need for commuting, socialising, workplace politics or much else, our pot of energy is only being used on work, home life and exercise. This isn’t to say that everything is fine and dandy at the moment, simply that forming a new habit when there aren’t all the usual distractions and displacement activities may be easier. If you’re thinking of starting running now, don’t forget to give this article a read.

Just remember – not every run is going to feel great, even if the general trend is up. As with everything, some days are good days and other days aren’t – we don’t always feel happy, so why should it be any different for running? I frequently go weeks without feeling like I’ve had a good run, where every step feels like my legs are made from lead and I wonder why I do it. In these times, however, I always think of myself building mental resilience. I may not be at my fastest, but getting out when you feel like you really don’t want to means that getting out on the good days is a hell of a lot easier. I think of it as the running equivalent of ‘character building’.

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The many stages of running a half marathon personal best –> swipe for more fun 😅 . After my LLHM race was cancelled, I was pretty upset. I know I can run the distance, but it would have been the first time running it in a race, and I felt as prepared as I ever have for a race (not saying much, I always feel unprepared 🙈). But, I thought why stop training now, only 3 weeks out from the run? Why 'waste' a time trial effort at peak fitness? 🤷🏼‍♀️ So I kept training and today I "raced" my 21km. . I was bloody delighted (and a little bit surprised) to get a time of 1.43.11 – with my goal time of 1h50 and ultimate goal of 1h45, I never expected to dip below this, but shows what taking the pressure off and resting up can do! 🤗 Huge shoutout to @thewellbeingceo for coaching me and @fms.fossils for filming the run for YouTube! #halfmarathon #marathontraining #llhm2020 #locallandmarks #raceday

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So here are my top experiences of how it really does get easier:

  1. You start to form a habit.

Making the decision to get out everyday takes energy, but the more you do it, the less of a ‘mental battle’ you have to have each time. Yes, the initial 2 weeks or month or 2 months can be difficult. Hell, I still struggle to get myself out the door sometimes, but exercise is not a question for me – it’s a habit, so whether I go to the gym (obviously not now), get out for a run or simply a long walk, the question is not whether I get out, it’s when. If you’re new to running, form a habit by getting a running plan and do your best to stick to it. Don’t want to go out? Tell yourself that you can stop whenever you like, as long as you get out the door and to the end of the road. Chances are, once you’re up and out, you’ll be fine to keep going.

2. You get fitter

This sounds so obvious, but I think it’s easy to overlook your progress when you have a goal in mind that you haven’t hit yet. Try tracking your progress loosely, so that when you get the feeling you’re not progressing at all, you can look back and see how far you’ve come. Don’t forget – every time you go out for a run, you’re making mental and physical improvements, even if you can’t see them yet. One day they’ll all come together and you’ll feel on top of the world.

3. Running becomes more natural

When I take a few weeks off running for whatever reason, or forget to do speed sessions, my runs sometimes feel like my legs have forgotten what they’re supposed to do! The more you run (up to a point), the more natural running will become to you. It would be useful if we could all work with running coaches to get cadence and form right, but even without this, your body will naturally move towards a more efficient way of running. You probably won’t notice this all at once, but over time you’ll feel it happening!

4. A sense of achievement will motivate you

As you start to improve, especially if you’re following a plan, you’ll be motivated by the improvement itself. Being able to run a distance or time you couldn’t have run 2 or 3 weeks ago feels pretty great, and will motivate you to get out the door again and again. Just don’t expect constant improvements – limit your expectations and try to enjoy the process, not just the outcome.

5. Find your ‘why’

Without spring or summer races to motivate you, it can be hard to think of reasons to keep up with all the running. Why should you, when there’s no official PB time or medal at the end? Well, although it may be tough, this time is perfect to remember why you started running in the first place. Write down your reasons and think on them. Have they changed? What drives you? Remembering this can help you get out the door, and make future training sessions that extra bit enjoyable.

6. You can switch off

One of the positives of not having races to aim for at the moment is that training sessions don’t have to be so rigid. Instead of X minute miles or weekly fartlek sessions, you can run for the sheer joy of it. Remember point number 5, take off your GPS watch and just get out there. Our level of effort is almost always measured against what we feel we ‘should’ be doing. That’s why runs on days we’re really not feeling it can seem so hard – we’re expecting a certain level of effort to be expended to get a certain pace, and if we don’t hit that, it’s easy to feel down. By taking off your watch and abandoning all perceptions of ‘should’, it’s possible to have some of the best runs of your life.

 

This time is difficult for all of us for numerous reasons, but don’t make running one of them. Running is an escape and can lead to a sense of achievement nothing else can right now. There is no ‘should’ when it comes to training at the moment. Do what feels right, what feels good and what will make you happy in the long run. Running gets easier the more you do it, but it also makes other things easier, so get out there if you can and enjoy it!

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20km in the bag! I had planned to 'race's my half (originally LLHM) next weekend, but since there is not a meter of flat ground anywhere near where I'm staying, I've decided that instead, it'll just be a 'time trial' style run, not a pb attempt. That means that today, I was allowed to have fun! 😍 We didnt mean to do 20km tbf, but we headed inland rather than to the coast to avoid flocks of people (and saw no one) and obviously got a little lost, but discovered some cool paths along the way 🤗 The run left me feeling positive and ready to sit down for a very long time 🤣 Did you manage to get out today or move your body at home? #longrun #sundayrunday #dorset #marathontraining #halfmarathon

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Compulsory race tees – time to get shirty?

One of the highlight of signing up to many races around the world is the free branded race t-shirt that you get as part of your entry. It’s a memory, something to be proud of, and really makes you feel like you’re getting the most out of your (often pretty expensive) race fee.

 

However, people are increasingly questioning the necessity of race tees at every single event. While for many it may be their first race, or a special occasion they want to remember, for so many others it is just another t-shirt that will never be worn, adding to the pile of other t-shirts from other races.

In terms of sustainability, having compulsory race tees is a big no-no. Often made from synthetic materials originating from non-renewable resources, each wash releases microfibres into our waterways, and the energy, manual labour and chemicals used to create each and every t-shirt contributes significantly to many of the challenges we face in reducing our environmental footprint. One polyester t-shirt emits 5.5kg carbon, and although cotton t-shirts are better in terms of emissions (2.1kg), they also require much more land and water, both precious commodities in the regions cotton is grown. If the fashion industry was a country, its emissions would rank almost as highly as the entirety of Europe – it is clear that we need to change the way in which we consume clothes.

So what can we do? Here are some options for what to do with when faced with an unwanted race t-shirt (or any other sports kit for that matter!).

Image above: some shocking statistics about our athleisure, taken from ReRun

 

Opt out of tshirts

Some races now have an option to opt out of t-shirts and other race peripherals. Think twice about whether you need another race t-shirt, or if a medal might be memory enough. Some people live for race tees, and if you know you’ll love and wear it, go for it! But if you don’t feel strongly about it either way, it might be best to opt out.

Trees not Tees

Some race entry forms do not allow you to sign up without choosing what sized t-shirt you want (whether you actually want it or not). Thankfully, a company called ‘Trees not Tees‘ works with race organisers to start providing the option “I don’t need another T-shirt – please plant a tree for me instead”.

Rather than the race spending money on a t-shirt that will never be used, the money instead goes towards planting a tree on a patch of land in Scotland, contributing to rewilding the area with native vegetation. If your race entry didn’t allow you to opt out of t-shirts, why not email hello@treesnottees.com to let them know. If you have an email contact for the race you’re signing up to, send that over too – the following year you could have contributed to the planting of thousands of trees!

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Trees not Tees are doing amazing things in the name of sustainability

ReRun

ReRun is a Community Interest Company dedicated to up-cycling and rebranding old (or even new) sportswear, selling them for a fraction of their original cost. Their goal is to raise awareness of the waste generated by buying new clothes, and to extend the life of all the clothes we have. Even just a few months of extra wear can reduce the waste footprint of each item. Clothes can be taken to specific drop-off locations around the UK before being sent where they are needed.

Even the most worn-out clothes are put to good use – un-sellable clothes are donated to refugee/homeless projects and the profits from all sales go back into the running community.

Too Many T-shirts 

If you would like to keep all your t-shirts (‘for the memz’), but know that you’re unlikely to wear them all, ingenious company ‘Too Many T-shirts‘ offers a service that sews them into a throw/blanket/duvet for you. This way, you have a functioning addition to your home (perfect for wrapping up in after a long run) and are able utilise and enjoy up to 40 t-shirts at once.

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Image courtesy of Too Many T-shirts

Wear before you race

In colder races, it is commonplace to wear and then discard items of clothing at the start line. This saves carrying around extra weight you don’t want, or arriving at the start line completely freezing (this brings back memories of Tokyo marathon, and it’s no fun). Thankfully, many races are now collecting discarded items and donating them to charities. If you like to do this, why not wear an unwanted race t-shirt to the start line before donating it – just double check they are donated rather than discarded at your particular race!

The Swap Box

This community project based in Cornwall aims to extend the life of pre-loved (or even unused) sportswear, allowing runners to donate their own clothes, and/or swap items with other local runners. Sadly this is only available in Cornwall (currently) – the shop pops up Penrose Parkrun every 3 Saturdays, and can be found at numerous other local events.

Runners Renew Programme

This isn’t strictly for t-shirts, but I thought I’d add it here as I get asked a lot what to do with old trainers. The Runner’s Renew Programme collects secondhand trainers (and other bits of kit) and donates them to women. This initiative also breaks down barriers for many women looking to get into running. Shoes and other sportswear can be expensive, so donations such as these can be invaluable to those in need. DM them on Instagram to get involved!

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Runner’s Renew providing some much needed trainers!

Freecycle/local charity shops

You’ve received your race tee and race pack at home, and want to ensure it doesn’t end up in your drawers, unused, but many people struggle to find the time to send off to the above initiatives. As a last option (and one that is significantly better than chucking your clothes, or having them sit unused), try putting up clean t-shirts on freecycle, a website that offers free items to anyone who is willing to collect them. This means that someone who is in need of a sports t-shirt can come and relieve you of your burden, and you are doing good in the process. An alternative to this is donating to your local charity shop.

 

I would love to know whether you opt in or out of race tees, and what you do with all the ones you have been given! I’m sure there are loads of other great initiatives out there, and if we all called for more responsibility from race organisers, the difference we could make to the sustainability of our sport would be immense.

 

Looking for more information on sustainability in the running community

Exhausted – The effect of air pollution on running

What is green energy and can it save the planet?

8 environmental influencers you should follow

 

Come and find me on Instagram for more

My marathon journey – the lowdown

When I was asked in December by Asics whether I wanted to run a marathon in Tokyo I was so excited – for any long distance runner, being flown out to Tokyo to run 42km is an absolute dream come true. However it took me a little while to respond to the offer – believe it or not I’ve actually spent my life saying that I have no interest in running a marathon. I’m a short distance runner (5km is my vibe) and have been plagued by injuries since I started running properly at uni. Not only that, but I don’t see running a marathon as the epitome of fitness – so many people seem to sign up, train, run it and then give up running altogether, as though they have ‘proven’ their fitness and can now give up forever. I much preferred running for fun (with the occasional 5k parkrun to assess time), and the thought of training for a marathon over 2-3 months (and probably giving up my other favourite sports, such as boxing), was daunting to say the least. I’m a runner in the sense that I like to run, but I wouldn’t say my skills are anything special, and marathons definitely take something special to complete.

However, after much thought (and my general attitude of ‘say yes now, think more later’), I accepted the invitation to race. For the first time in my life, I was given coaching by someone who understood the purpose of the running for me: to enjoy the process and not hate running at the end. It’s a personal challenge for everyone, and for me the marathon was about getting over the fear of running on my injured knees. I think sometimes the fear of pushing yourself too far and failing can stop you doing things you desperately want to do, and I made a pact with myself last year to stop being afraid and just jump, so I did just that! My training plan was tailored to me, and it suited me perfectly – approx 3 runs a week with time to rest, do boxing, do resistance training and look after my knees. Within the first few weeks of training I got my 5k pb (21.20) and 10k pb (45 something) in training runs (before being told off for running too fast and that I would need to slow down if I was ever going to complete a marathon) XD

Training went well for the first few months, and I loved testing my body. I’m built for power and speed, so to be able to show myself that I could run further than I’d previously imagined my body could handle was amazing. However, around 3 weeks before the marathon my old injury flared up again. I knew it would at some point (I’ve never run consistently in the last 4y without it doing so, which is why I used to only run maximum 10k once per week, to keep it at bay), but I was hoping it’d either be early in my training (leaving plenty of time for rest and rehab) or on the marathon day itself. If you’ve ever suffered from IT band syndrome you’ll understand the pain. It starts with a dull ache on the side of your knee(s) before becoming a sharp pain and spreading up your IT band all the way to your hip. After a while the pain becomes unbearable, and at its worst requires crutches (as I did frequently when I was at uni because I kept running on it, as my coach told me it ‘wouldn’t cause lasting damage’). *Eye roll*. Anyway, it’s a literal pain and the only real short-term solution is rest. Unfortunately this cut out my biggest training week – my longest run of 17 miles and all the other runs that week. Even my 5 – 10km runs were causing minor pain, and I worried I might have to pull out of the marathon (either in advance or half way through). I recorded some of my thoughts pre-marathon here.

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After a week of tapering (including just a few slow, short-ish runs), we headed out to Tokyo for our second taper week, arriving 4 days before the marathon. One thing I hadn’t taken into account was the jet lag, until Chevy, our coach, reminded us that any race done on jet lag was an extra-special achievement. My main concern was running form – tiredness causes poor running form and poor running form causes injuries!

Regardless, it was incredible to be out in Tokyo for the 4 days before the marathon (which felt like about a month!). We walked around the city plenty, even fitting in a short 6km run around one of the parks. Every day was 20,000 steps or more, which potentially isn’t the best way to prepare for a marathon, but it was good to keep the body moving, especially after such a long journey from London (17h of sitting down door to door pretty much)! If anyone is thinking of doing a marathon with a big time zone difference, I would allow one day per hour of time difference (advice I got from someone else) – I think the jetlag was a minor issue but an issue nonetheless.

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Race day came (after an impressive amount of carb-loading on ramen and sushi) and we left the hotel at 7am for the 9am race. I have never seen so much chaos before a race – thousands and thousands of people unsure of where to go, running around in the pouring rain. Having never done a big race before it was pretty overwhelming (but also very exciting!). We were probably far too early to the race – we were dressed in our racing kit (a couple of layers) and standing in the rain for almost an hour after warming up, meaning that by the time we got started at about 9.20am, pretty much everyone was shaking from the cold! Piece of advice (which probably every marathoner knows) – if it’s a cold/wet race, bring a couple of extra layers to chuck in the charity bins as you set off – they collect everything and donate it to charity (from what I heard), which is preferable to everything being chucked on the side of the road mid-race. It ‘only’ took me about 45 minutes to warm up, but unfortunately my once freshly activated glutes were flabby and cold by the time we started, so my IT bands started hurting around 8-10km in (since ITBS is usually caused by having weak gluteal supporting muscles). Obviously not ideal, but not a disaster.

The atmosphere was incredible during the race. Japan is one of the friendliest countries I’ve ever been to, and every few meters there was another group of people offering fruits, sweets and nondescript homemade goodies. Every few kilometres there was also a water/sports drink station. I think I had water about 4 or 5 times during the race, which felt about right for me (but probably ask your own coach what they’d recommend for you). The first 21km sailed past – none of it was easy, per se, but I felt like I was gliding through at exactly the right pace without really having to try. Perhaps I should have just signed up for a half XD

Around 30km in, my non-injured (left) knee suddenly became incredibly painful, changing my pace from about 6 mins/km to around 6 mins 25/km, which is back to the pace I first ever ran a 5k at (albeit 30km into a race). I ended up running with pretty much totally straight legs for 10km until I hit 40km. I stopped for a drink and that was it for me – both knees buckled and I nearly fell to the floor. It was pretty depressing to think that I might have to pull out of a 42km race at 40km in.

Being crazy I decided that I would walk the last 2 kilometres, being overtaken by runners everywhere. Despite the fact that I overtook 870 runners during the course of the race overall, I will always struggle with the face that I lost 62 places in that last 2kms. It took me 18 minutes to complete the last 2k, but through gritted teeth I did complete it!

@jason_halayko_030319_asics_5357

I would usually never advocate running through extreme pain (or really pain of any sort) but you can’t really quit a marathon at 40km, which is why I kept going. Running through pain is what got me the recurring injury in the first place, so please, if you’re training and you feel pain don’t do as I did in the race – please rest up!

As mentioned multiple times on my Instagram, my main goals for the marathon were to complete it and to soak up the atmosphere. I completed both of those things with flying colours, and for that I am so proud. Competitive me will not stop beating myself up for not completing the marathon in my self-imposed unofficial time goal of 4h, but having said that, if I were to read someone else being disappointed in their time of 4h, for example, I would feel really crap about my time of 4.28.50, which is why I can’t exactly complain about such a time. Running a marathon is amazing regardless of the time you do it in, and we all have our strengths and weaknesses – you don’t have to be amazing at everything, even choosing to take part can be the most impressive bit sometimes!

TL;DR

Would I recommend running a marathon? Yes absolutely, if only to find out what you’re made of and show yourself that you can do things you never believed possible (42km is a bloody long way).

Am I happy with my time? Yes, in hindsight under the circumstances, I am absolutely bloody impressed that I finished the marathon, let alone in under 4h30. If you can do it faster than that, that’s great! If you are slower that’s also great! It’s pretty cool that we’re all running marathons, don’t you think?

Would I run another? Tough question. Logical me says no. I know my hips are misaligned and that I’m injury prone, so marathon training will never really benefit me as much as all the other training I do. However the me that likes crazy challenges may well say yes to another marathon or ultra marathon, especially if it’s in a cool place or for a good cause! Never say never 😛

Would I recommend Tokyo marathon specifically? Yes, especially if you’re looking for a personal best – it’s pretty much totally flat/even slightly downhill and has lots of long roads and few sharp corners. The atmosphere is amazing and don’t worry too much about the weather – apparently we got the only rain they’ve had on marathon day in over 20 years!

Advice for running a marathon?  I think more than anything, don’t over train. More is not necessarily better, and injuries are easier to prevent than they are to cure. Slow running is very valuable (a skill I’m still learning) and finding a few running buddies makes it far more bearable. I’ve got a general running tips vlog here (although I’m no expert, just sharing what I’ve learned).

What did I learn?

  • I am capable of far more than I thought (4 years ago running 2km was impossible due to injury, and 5 years ago my 5k pb was 32 minutes).
  • Slow running is as hard as fast running. Harder mentally.
  • Marathons are hard.
  • I’m really fit (I never ‘hit the wall’ during the marathon, probably because I was forced to run much slower than planned), but that could be better put to use over shorter distances and doing more races per year.
  • Running a marathon can be kinda boring at times, but also the biggest feeling of achievement ever.

@jason_halayko_030319_asics_5386

Just after I stopped crying

Check out my favourite running gear and supplements I took during training for the marathon.