Tag: running advice

Conversation with an NHS physio

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I had this conversation with Emily Davies Physiotherapist, answering your most asked physio questions! This blog post is in support of the We are the NHS campaign. If you enjoy it, please do share on Instagram!

1. How do you know whether a pain/a niggle is something you can run through or something to rest and check?  

Symptoms such as swelling, pain when weight bearing, redness, the joint area giving way, numbness, pins and needles, reduced strength/ movement due to pain can all be worth a professional opinion.

Ask yourself how long have you had this pain for. It’s not uncommon to get pins and needles after exercise as well as redness/ swelling if you’ve been working hard but this can often resolve on its own. If this is something that’s happening persistently it’s definitely worth getting it looked at. 

If symptoms aren’t persistent and you’ve only had this pain/ niggle recently when running, rest is your best friend! Listen to your body if it’s in pain. Our body needs rest to strengthen and adapt. Rest, ice and elevation can often help these niggles! If after this you are still getting pain, ignoring it will only end up doing more harm and the recovery is likely to be worse. 

2. What’s your best advice for those that sit at a desk all day?   

Planning your day in advance is a massive help in ensuring you achieve what you set out to. If you are sitting at a desk all day, getting up every hour is so important; whether that is just going to the kitchen to make yourself another cup of tea! (Check out this blog post on how I keep active when working a desk job).  

If your job means you aren’t active during the day, make up for this in the evening, it doesn’t have to be something intense! It could be going for a walk outdoors- this will be great for your mental health too, releasing those endorphins and improving your mood! Try and set yourself a goal, that way you are more likely to stick with it e.g. how many steps do you want to achieve each day? 

If it means you are sitting at a desk all day, you need to look after your posture and your musculoskeletal system. Make sure you are sat at a chair you find comfortable with back support, feet flat on the floor, screen at eye level, try and avoid crossing your legs! Working at home during the pandemic is not easy but it’s important you have the correct equipment to ensure you aren’t straining your posture/ body. Speak with your workplace if it is concerning you. 

3. How is it best to return to running after a long period of time off?  

Build it back up slowly, if you dive straight into the level you were previously at, your muscles and joints will be at risk of injury.  Stretching your calves, quads and hip flexors after your runs will help to reduce risk of injury. 

Make yourself a goal! What would you like to achieve with your running? But it is really important you make this goal realistic to yourself and over a realistic time frame! How far do you want to be able to run and by when? 

Make sure you take some days off to start with to give your body time to recover. Even just going for a gentle walk, cycle or swimming (when we can access swimming pools again!) can also help build our endurance/ strength. Swimming is brilliant as it is a non-weight bearing form of exercise which provides our joints with a bit of a rest!  

Footwear is also so important! Make sure you’ve got some correctly fitting trainers with good shock absorption qualities for running and are supportive for you! There are more top tips on running form in one of the answers below!

4. Words of wisdom for someone starting physio at university?  

One thing I wish I’d have had a better understanding of before I started my degree in Physiotherapy was the range of areas involved in this profession. Having a good understanding of this will put you in a great position at your lectures on all the different areas e.g respiratory, musculoskeletal and neurology 

Don’t be afraid to use your course mates for studying! The best way I found to learn anatomy/ practical treatments was with my course mates. Remember you aren’t the only one learning this whole new topic, your course mates will be in the same position as you so learning together will widen your depth of knowledge! 

Printing off lecture power points and annotating them as you go is another tip I recommend! With permission of you lecturer, recording lectures was hugely helpful for me. This way, for anything I didn’t understand or was struggling to learn I would listen to the lecture over again to confirm my understanding. 

And finally, your placements! This is where you get to transfer all that you’ve learnt into real life situations. Really make the most out of your placements, get as much experience in different professions that work alongside physios so you are aware of the bigger picture of your multidisciplinary team! And ask as many questions as you can!

 5. What’s the most common issue you see as a physio and the easiest way to avoid it?  

Achilles tendinitis is a common injury we see a lot of, especially during lockdown where more people are taking up running due to gyms being shut.  Most Achilles injuries can be treated at home with support of a qualified physiotherapist. It is important to get issues like this checked as overuse of our tendon can lead to a rupture, resulting in surgery in worst cases.   

To avoid injury in the first place, increase your activity level slowly whilst stretching and strengthening the area. A good tip is being aware that we have two calf muscles (gastrocnemius and soleus) so we must stretch them both! 

Again, having good fitting trainers with enough padding to help with shock absorption will help prevent this injury. 

6. What makes a good physio?  

A good physio knows the importance of building trust with you, as it is likely you will see your physio over a period of sessions, so it is important to make sure you have a mutual regard and respect during the sessions. I’d check for continuity reasons that you will have the same physio for all your treatments rather than have to build up a rapport with a new physio on each session! 

7. Should you stretch? If so, how often? Any specific stretches you’d recommend? 

Stretching is SO good for your body! Stretching can improve range of movement, decrease stress levels, reduce pain/stiffness, reduce risk of injury and improve blood flow and circulation.  

Stretching once in a blue moon will not make a difference to your flexibility, consistency is key!

I would start off with a manageable amount of stretches each day e.g. 5 and as long as the stretch is not painful, I’d recommend holding for between 30-60 seconds. Try to implement stretches into your daily routine, even better after you have been exercising so your muscles are warmed up.  

Be aware that as the muscle we are stretching becomes more flexible, it is at risk of becoming weaker so completing strengthening exercises of the same area is recommended.   

The main stretches I would recommend to anyone starting off would be targeting our main muscle groups! This would include the hamstrings, hip flexors and glutes. I also think that stretching out our muscles in the shoulders/chest (trapezius and pectorals) is important in improving posture, especially now people are working from home more.  

8. Any general advice on running form?   

Be aware of your posture, it is so easy when you are running to forget about posture but try to be aware of your shoulders, keep your back straight and make sure you aren’t leaning forwards. Having a stooped posture when running can lead to back, shoulder and neck issues in the future.  

Find a stride that works for you; land gently to help prevent any injuries. Elbows tucked in by your side and good arm swing will help maintain a rhythm and propel you forward also.   

Again, completing frequent stretches and strengthening exercises for our big muscle groups e.g. abdominals and glutes will help stabilize your running technique. 

9. How is it best to support recovery e.g. on a rest day, after training etc? Top tips?  

Stretching after training will support our recovery by eliminating lactic acid build up and improving our blood flow. Try and incorporate stretches after every work out to support your recovery. A gentle walk on a rest day will also help reduce joint stiffness by circulating the blood flow. Correct nutrition will also support our recovery e.g.  Consuming an adequate amount of protein will help recover muscle fibres that may have been damaged through exercise as well as helping to replenish any depleted energy stores. Recovery days are important as these are days which allow our muscles to repair and therefore strengthen and improve performance. Everyone is different in regard to how many rest days a week they should have but I would recommend to rest the muscle group the day after you exerted it. Definitely make sure you are sleeping enough also, our body needs sleep to recover, try to get a good 7-9 hours. 

I would also recommend foam rollers, ice/ heat packs and even a sports massage to also aid recovery for more intense training schedules.  

10. How should I treat/prevent runner’s knee? 

If you start to experience pain around the knee (patella area more specifically) when you are running, bending your knee, kneeling, walking down hill/ downstairs, you may have runners knee. It’s a very general term for knee pain that may not have stemmed from running.

It is a problem that can often resolve itself.

To treat it I would recommend resting the knee from strenuous activities for around 2 weeks e.g. running, squatting, lunging. Not everyone will get swelling with this pain, but a cold ice pack on the area for 20 minutes or so every 4-5 hours can ease not just swelling but the pain also. Elevating your knee when you can will also help with swelling. 

To treat / prevent this condition, correct footwear can help improve position of your feet and therefore pressure around the knee. I’d also recommended stretching and strengthening the area around the knee. For stretching, I would target the quadriceps, calf, hip flexors and hamstrings. For strengthening I would recommend calf raises, wall slides, clams, step ups and glute bridges. As always, if this pain persists, get it looked at by a professional. 

Many thanks to Emily for answering these questions!

Emily is supporting NHS England’s ‘We Are The NHS’ campaign. To find out more about a career in the NHS, please search ‘NHS Careers’ or visit We Are The NHS to find available roles and training support on offer.

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How heat affects your training

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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!

Should you workout twice a day?

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A recent UK announcement clarified that people would be allowed to workout an ‘unlimited amount’ outdoors as part of the gradual easing process of lockdown. Whether you agree or not that this should be allowed or encouraged, it’s led to a spike in articles preaching the benefits of working out twice a day.

For the vast majority of the population, however, working out two times a week would be more than their usual. Is promoting double-days sensible, and is it a tactic that could work for many? Here are some of the pros and cons of working out twice a day.

Pros

  • Double workouts can allow you to fit in more ‘accessory’ workouts, strength and conditioning and physio sessions, reducing imbalances and weaknesses. Some people feel they don’t have time for these if they’re aiming to train 5 days a week and fit in sufficient rest days. Doubling up means you can do an intense session in the morning and a low intensity stretching or physio session in the afternoon.
  • Doubling up but doing the same number of workouts per week can mean that you allow yourself more rest days. Rather than working out 5h a week over 5 days, you can do 2 double days and a single day in just 3 days, thereby allowing yourself 4 rest days a week. You will need them!
  • Splitting a session in two and doing half in the morning and half in the afternoon means you’re able to do each part of the session with more intensity, as you’re better rested for the second half.
  • Splitting a session in two can also allow you to fit it in on a busy day. 30 minutes in the morning and 30 minutes after work in the afternoon is sometimes easier than an hour all at once.
  • Working out twice a day reduces your sedentary time. We know that sitting for long periods of the day can be incredibly detrimental to our health, so even fitting in a short workout morning and evening can mean moving more overall.

Cons

  • Even splitting the same workout in two can lead to injury or overtraining, as you’re working already fatigued muscles. If you’re not used to training a lot, working out twice a day will take its toll.
  • Overtraining compromises your immunity, leaving you more vulnerable to even small illnesses. 72 hours after a long run, your immunity is reduced. For obvious reasons, this is especially problematic now. Doubling up leads to a greater likelihood of overtraining, if not done correctly.
  • Workouts lead to micro tears in our muscles. Doubling up workouts can mean that these tears are not given sufficient time to repair, potentially leading to injury.
  • Running has such a high injury rate that all runners are advised to increase mileage and intensity slowly. Doubling up can mean that it is possible to do more mileage, quicker, leading to common injuries such as shin splints, ITBS, plantar fasciitis and tendonitis.
  • It can be hard enough to convince yourself to get out once a day. By trying to force yourself to head out twice a day you can take all the fun out of exercise.
  • Doubling up is unsustainable for many. Overdo it and you may need to take off significant amounts of time, reducing any benefits you get from your double days.

 

In my opinion, there are more downsides to working out twice a day than there are positives, for the vast majority of people. I have been receiving a record number of messages about people picking up injuries from suddenly increasing the amount they are running, or starting new training programmes without a strong baseline of fitness.

Of course, there will be people who thrive off doubling up workout sessions, especially those who do so with the help of a coach, or who are already experienced in their sport. With proper planning, double days can allow for longer periods of rest between workouts, aiding recovery. They may also help people fit in enough strength and conditioning sessions that they could not otherwise, whilst also fitting in rest days.

The best way to be able to gain all the benefits of working out, even getting fitter during lockdown is to work on one thing at once. If you’ve taken up running, don’t increase intensity and distance in the same week. Your mileage should increase by no more than 10% week on week to avoid injury, but if you do your longest run one week, don’t also start adding in sprints or intervals sessions in the same week, or even the week after. Most of the sessions we do should be at moderate intensity – we do not always need to be pushing the boundaries of our ability. Be kind to yourself – this is a tough time for all and putting your body under extra physical pressure may cause you to reach breaking point.

Perhaps you want to start taking advantage of double days because you’re lacking time or want more rest days. That’s absolutely fine – maybe just try one double day a week (thereby taking one extra rest day too) and see how you get on. Take it easy and remember that recovery (and food) is as important as the session itself!

TL;DR

  • While exercise can improve mood, fitness and your immune response, too much exercise can have exactly the opposite effect.
  • If you are not a professional athlete or highly experienced with a well thought-out training plan, double days are probably going to increase your risk of fatigue, injury and may dampen your immune system.
  • Provided you are not doing more workouts per week, double days can be effective when linking together a S&C session/physio session and a short run.
  • As ever, stick to the 10% rule. If you’re a runner, increase your weekly mileage by no more than 10% per week. Any more than this increases your risk of injury, even (or especially) when taking on double days.
  • Overtraining often takes several weeks to take its toll, so watch out for signs of it, and read this blog post to know when you may have pushed it too far.
  • Listen to your body! If your workout doesn’t perk you up and you feel constantly fatigued, take an extra rest day. Yes, we have a lot of time at the moment and exercising can feel like a welcome break, but the consequences of overdoing it can be serious and long-lasting. Be sensible!

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

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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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10 Amazing Adventure Documentaries

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With many countries around the world going into near-total lockdown, it’s fair to say that there are millions of people needing an adventure fix, who will be unable to get one for the foreseeable future. The day I decided to quarantine myself (6 days before the government officially recommended it), I was due to go to Banff Mountain Film Festival, showcasing some of the best documentaries about all things adventure. I’m obsessed with watching films like this – it’s easy to convince yourself you’re nearing the limit of your abilities, but watching what other people have achieved over the years really breaks down any concept of ‘I can’t’.

Not being able to get into the great outdoors all the time doesn’t dampen my desire to experience it, so I thought I’d compile a list of some of my favourites adventure (especially running) documentaries to keep you in the zone until we’re allowed on our adventures again. Don’t forget – just because you can’t leave the house, it doesn’t mean you have to lose all inspiration.

 

Unbreakable: The Western States 100 Feature Film
Unbreakable: The Western States 100 follows the four lead men on their journey through the Western States 100, one of the hardest ultramarathons in the world. It’s an old ‘un but a good ‘un. This film is now available for free on YouTube, so make the most of it!

 

Free Solo
This documentary was released in 2018, and profiles American rock climber Alex Honnold as he attempts to scale El Capitan without any ropes. It is no frills, for the love of it sport at its best. Would thoroughly recommend.

 

Icarus
Less about adventure, and more about what happens when you put money and national pride above the pure nature of sport, this Oscar-winning documentary delves into Russia’s doping scandal entirely by accident. It’s a thrilling watch, although makes you question all professional sport a little.

 

Tom Evans: Zero to 100
Uploaded a mere 2 weeks ago, this documentary follows British ultra runner Tom Evans as he prepares for and runs his first Western States 100. Tom only started competing in running seriously 2 years ago, making all of his running feats quite extraordinary. This is only a short documentary, which you can watch for free on YouTube, but I have no doubt we’ll be seeing plenty more of Tom in films to come.

 

Losing Sight of Shore
Rather than beating records, when these four women set out to row across the Pacific, they will be the first to ever set the record of the 8500 mile, 9 month journey. I’ve not yet watched this, but it has been recommended multiple times, so I’ve added it to the Netflix watch list!

 

Found on the 49
If you can’t get enough of the Western States 100 (I’m pretty sure I know each aid station and the rough course by now!), give this 49 minute documentary a watch. This film follows the story of Jim Walmsley’s first 100 miler at the 2016 Western States 100 mile endurance run. The filmmakers follow Jim a few weeks out from race day through his historic day ahead of course record splits and the dramatic conclusion of being lost on highway 49.

 

Paul Tierney: Running the Wainwrights
Another great British athlete on another great adventure. This film is so perfect because of how humble and down to earth Paul is. This documentary came out late February this year and has already made a mark. It is tough racing in races such as the WS 100, but aiming to beat a record without having others to race against requires a huge amount of mental strength. Give it a watch and add the Lake District to your running holiday list post-quarantine!

 

Finding Traction
I’ve not actually watched this one, but after watching the trailer I’ve added it to my list! Women and men are equally matched at ultra endurance races, and yet so many films seem to be about the men that take part. This documentary, however, follows ultrarunner Nikki Kimball as she attempts to beat the men’s record for the 243 mile Long Trail record in the US. Watch for free on YouTube.

 

Touching the Void
One to make you want to stay inside forever, Touching the Void tells the story of Simon Yates and Joe Simpson’s 1985 descent of Peru’s 21,00ft Siula Grande. I watched this at school in 2003 and it has stuck with me since – I have re-added it to my list. You can watch on YouTube for free in bad quality, or buy from Amazon Prime and other services. 

 

Where Dreams go to Die – Gary Robbins
I was going to put ‘The Barkley Marathons: The Race That Eats Its Young‘ documentary on here, but it’s been taken off Netflix, and I figured most of you would have seen it anyway. I did a panel talk last year with Eoin Keith, who broke his collarbone during his Barkley Marathon attempt, and decided that anyone who even thinks of partaking is officially mad. This documentary tracks Gary Robbins’ training and Barkley Marathon ‘attempts’ over 2 years – and is free to watch on YouTube!

 

I would love to hear of some of your favourite adventure films! We’re all in need of a bit of inspiration right now, so comment below or share with me on Instagram.

Compulsory race tees – time to get shirty?

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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

Sustainability in the running community

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There’s no reason that running should be an unsustainable sport – powered by your own legs to places that no car could go, running should be about being at one with nature. However, with the increasing popularity of large races and the rise of trail races across national parks and remote locations, it’s hard to see how the increased footfall could not affect the environment.

Here are some of my top tips of how to train and race more sustainably. I would love to hear yours too! Come and find me over on Instagram, YouTube or Twitter.

Prioritise races in your country

One of the perks of running is that you can do it anywhere, which makes it tempting to travel to other countries to explore and attend races. However, frequently flying can have a huge impact on your carbon footprint and isn’t necessary to find some awesome races. I say this as someone who has flown twice this year for races, but I would love to use the excellent rail system more here in the UK – there will be plenty of races in your own country, and these are a great way of discovering new towns, cities and national parks closer to home! If you do travel for races, consider offsetting your carbon from the flight.

Use a hydration pack

One of the major problems in road races (also trail races but less so), is the significant use of plastic at water station. In the London marathon alone, 47,000 plastic bottles were collected from the streets in 2018, many of which cannot be recycled as they are not empty. Using a hydration pack or belt is a simple measure that means you do not have to pick up as much single use plastic during your race. The added weight can be frustrating for some runners, but I always use one for longer races and rarely struggle.

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Hydration packs are a game changer on longer runs! And no plastic bottles in sight

Avoid discarding clothes at the start of a race

Carrying waterproof or warm clothes during a race can be frustrating, but with the right gear shouldn’t be a massive hindrance. Throwing out clothes, even where they are recycled, is a huge waste of the resources used to make them. Thankfully many of these clothes are donated to local charities, but where possible, hold onto the clothes you have.

Buy sustainable activewear

When you must buy new gear, ensure it is from a more sustainable activewear brand. There is no longer a compromise between sustainability and performance – check out this article for some of my favourite brands. But remember – the most sustainable option is to wear the clothes you already have!

Use a guppy bag

Much high-performance activewear is made from synthetic fibres that may shed into waterways during washing. Using a guppy bag reduces the impact your clothes have, freeing your water from microfibres and helping the ecosystem along the way.

Use your commute

One of the great things about being able to run is to use it to travel. If you live within running distance of work, use this as some of your training runs. It doesn’t have to be everyday – even just 2 days a week can significantly reduce your carbon footprint. Alternatively, run to your nearest carpool or train station if you live further away – avoid driving alone at all costs!

Don’t chuck gels/wrappers

If you can’t make your own energy supplies (gels, bars etc), pre-packaged food is sometimes necessary on a long run. However, avoid throwing packaging, even in races – it’s lazy, harmful and bad-form.

Recycle your shoes

If you’re a runner, you’re probably no stranger to having to chuck out old shoes. If they’re good enough to reuse, consider donating to refugees, charities or give to a friend. If they’re totally broken, there are several ways you can recycle. Nike’s Reuse-A-Shoe programme down-cycles shoes into athletic surfaces and, until the 24th November, Runner’s Need stores are accepting old trainers in return for a £20 voucher for use in-store.

Buy powdered sports drinks

You may be tempted to invest in energy, protein and/or electrolyte drinks regularly, but each of these come with disposable (usually plastic) packaging that is harmful to the environment. Instead, purchase glucose, electrolyte and protein powders or tablets. Not only are these better for the environment, they are also far cheaper and take up less space!

 

I hope you found this helpful! What are some of your favourite tips for reducing your environmental impact when running? 

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My marathon journey – the lowdown

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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!

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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.