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WELCOME
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countless stories of lives changed – and even saved.
Health & Fitness
We’ve experienced first-hand the tonic it can be
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joy it can bring to your life. And whatever you’re
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Cover photo: Getty

THE COMPLETE GUIDE TO RUNNING 3

 The complete
guide to running
CHAPTER 1
GETTING STARTED
22 BEST IN SHOE
They’re your most crucial
piece of kit – read our guide to getting
CHAPTER 2
TRAINING
the best pair for you (and why you

10 LOVE
49 REASONS TO
RUNNING
shouldn’t fall for online ‘discounts’)
30 THE 15 GOLDEN
TRAINING RULES
Why lacing up cheers you up
and 48 other reasons to run 24 ESSENTIAL KIT
You don’t need much kit
to take part in this wonderful sport,
Understand the fundamentals and
you’ll soon be building running
fitness with confidence

16 WHERE DO I START?
If you’ve got questions before
you hit the road, let our experts help
but choose carefully to get kit
that will work for you time and
time again 34 MAKE A
MASTERPLAN
How planning your runs makes
them easier

10
49 REASONS TO
38 IN THE LONG RUN
How to cover long-distance
runs more efficiently

40 FIND YOUR TEMPO

Tempo runs are the speedy
LOVE RUNNING
way to make you go faster. Here’s
what to do

44 FULL SPEED AHEAD

Why speedwork can benefit
all types of runner

46 UP AND AT ’EM
Use hills to build speed
and endurance

48 MAKING GOOD PROGRESS

Boost strength and stamina
with progression runs

50 THE UPSIDE OF
RUNNING INSIDE
Why the treadmill can still be a key
part of your training
 CONTENTS

40
FIND YOUR
TEMPO

54 CROSS PURPOSES
How doing other sports can
improve your running
CHAPTER 3
RUNNING NUTRITION
88 FUELLING YOUR FIRE
The right foods to power your
training and racing, plus a proper
examination of what goes into

58 RUNNING STRONG
There’s more to strength 76 FEED YOUR GOAL
Match your meals to
energy bars

training than bulking up your training plan

94 SPEED YOUR RECOVERY
Ensure your next run is a

62 CENTRE OF ATTENTION
Transform your form and
power with a strong core
80 PERFECT TIMING
When you eat is just as
important as what you eat
strong one by eating foods that get
you ready for the road

68 MASTERING
THE AGES 86 REFRESHER COURSE
What to drink before, during
96 RUN TO LOSE
Twelve reasons why your
scales might not be budging - and
Stop the clock with age- and after a training run, whatever expert tips on how to maximise each
specific training the distance run to blast fat

THE COMPLETE GUIDE TO RUNNING 5

146
48 WAYS TO KEEP GOING

CHAPTER 4 CHAPTER 5
when you are. We asked experts
to explain the benefits of various
HEALTH & INJURY methods of recovery MOTIVATION

106 DON’T GET HURT

Proper form, strength
training and wearing the right shoes
124 PILLOW TALK
Getting more quality sleep
can make you a better runner (and
146 48 WAYS TO KEEP GOING
Mental tips and tricks to
ensure you start well and finish strong
all combine to help you run strong and advice on whether afternoon naps are
keep off the sofa good for you)
152 HACK YOUR RUNNING MOJO
Can’t fit a run into your busy

114 THE RUNNER’S MOT

Everyone needs a once-over 130 SOFT LANDING
Ditch the road work and
schedule? Here’s how to find the time

now and again. So make sure you’re

fit for purpose and give yourself an
MOT with these four easy-to-do
move onto a more forgiving surface to
cut down on joint pain 158 QUICK THINKING
We show you how to train
your mind as well as your muscles
self-checks
132 INJURY CLINIC
The top five runners’
164 ONE-TRACK MIND
118 THE SCIENCE
OF RECOVERY
ailments explained: with brilliant
graphics and advice from doctors
Sync your brain and body

What you do when you’re not running

is just as important as what you do
on how to help yourself recover
from pain 168 WINNING THE MIND GAME
Mantras to boost performance

6 RUNNER’S WORLD
 CONTENTS

CHAPTER 6
RACE TRAINING

172 NATURAL SELECTION

Match the distance to your
own personal running type

178 5K, 10K AND HALF

MARATHON PLANS
From 5K to a half marathon, we have
the right training plan for you

188 THE GOLDEN RULES

OF 26.2
Running coach Steve Smythe gives
you the benefit of his considerable
marathon-running knowledge

190 SCHEDULE
BEGINNERS’ MARATHON

Conquer the 26.2 with this thorough

training plan

192 INTERMEDIATE
MARATHON SCHEDULE
We’ll get you across the line in [Link]
or better. Promise!

194 LESS IS MORE

How to taper before a big
race to ensure you start fresh

106
DON’T GET HURT

164
PHOTOGRAPHY: GETTY

ONE TRACK MIND

THE COMPLETE GUIDE TO RUNNING 7

 PHOTOGRAPHY: GETTY

KEY Yes, usually OK. Sometimes OK; let pain guide you. No, usually not OK.

8 RUNNER’S WORLD
 1
CHAPTER 4

GETTING
STARTED
Your guide to becoming a better runner – whether you’re
new to the sport or just want to know more

10 49WhyREASONS TO LOVE RUNNING

lacing your shoes cheers you up

16 WHERE DO I START?
Our experts answer all your questions

22 GET THE RIGHT SHOE

Find out what a decent pair of trainers can do for you

24 ESSENTIAL KIT
What to wear when getting out there
PHOTOGRAPHY: GETTY

THE NEW COMPLETE GUIDE TO RUNNING 9

GET OUTSIDE
There’s nothing
better than a run

PHOTOGRAPHY SHUTTERSTOCK

10 RUNNER’S WORLD
 CHAPTER 1

49
reasons to
love running
Apart from improved fitness and better health, what
has running ever given us? Well, quite a lot actually…

1 SAY GOODBYE
TO YOUR BELLY
University of Dublin research 4 BLITZ BODY BLEMISHES
‘Running tones the buttocks and thighs
6 HAVE THE WORLD
TO YOURSELF
Very few things are worth
found a 10-stone adult burns quicker than any other exercise,’ says Dr James getting out of bed for, but an
391 calories in 30 minutes of Fleming in Beat Cellulite Forever (Piatkus). early-morning run is definitely
running, compared with 277 one of them. There’s a certain
calories while cycling, and satisfaction – some might say
272 calories playing tennis. out. Just layer up depending smugness – in the knowledge
Translation? You blitz your belly on how the skies look and see that while the rest of the world
up to 40 per cent faster. it as another challenge. It’s an is yawning, you’re out exercising
activity that is made bespoke and enjoying the magic of the

2 YOUR
BULLET-PROOF
BONES
Fifteen minutes of light jogging
for the unpredictable weather
we have in this country.
sunrise. Running on deserted
city streets or country lanes
is a great way to start the day
just three times a week is all
it can take to reduce your risk
of developing osteoporosis in
5 GET H-A-P-P-Y
‘Mild to moderate
exercise releases natural,
and is often cited as ‘the best’
time to run.

later life by up to 40 per cent, feel-good endorphins that help

according to research from the
National Osteoporosis Society.
counter stress,’ explains Andrew
McCulloch, chief executive of 7 IMPROVE YOUR QUALITY OF SLEEP
Stanford University School of Medicine
PHOTOGRAPHY: GETTY

the Mental Health Foundation researchers asked sedentary insomnia

3 THE
LAUGH AT
WEATHER
It doesn’t matter if the weather
([Link]), who likes
to run a 10K himself. So if you’re
feeling down and want cheering
sufferers to jog for 20-30 minutes on alternate
days. The result? The time it took them to fall
asleep was reduced by half, while the time they
forecast shows rain, cold, wind up, break out your trainers and spent asleep increased by almost an hour.
– there’s no excuse not to get hit the road.

THE COMPLETE GUIDE TO RUNNING 11

 8 GUILT-FREE SNACKING
Upping your salt intake is advice you seldom hear from
your doctor, but in the last few days before a marathon that’s
exactly what you should do – giving you the perfect excuse
to munch on crisps. The salt in them helps protect against
hyponatraemia, a condition caused by drinking too much
water without enough sodium, which can lead to illness and,
in extremely rare cases, death.

9 WIN YOURSELF
SOME MEDALS
Silverware isn’t just for
12 IT’S AN EXCUSE TO
SEE THE WORLD
Which other sport offers
Olympians. All you need to do you the chance to travel the
is enter a race, make sure you world in the name of fitness?
get to the end of it, and you’ll From the New York to Rio de
be given a nice medal to stick Janeiro marathons, to seeing
on your mantelpiece – perhaps parts of our own sceptred isle
the first of many – to prove you never knew existed, it’s a
what you’ve achieved. globetrotting ticket to ride.

10 GET REGULAR
According to experts at
Bristol University, the benefits
13 YOUR
GET TIME BACK ON
SIDE
Whether lodged in your brain
of running go from your head all or typed into your phone, your
the way down to your... bottom. workout should be prioritised.
‘Physical activity helps decrease Split into BR (Before Run) and
the time for food to move AR (After Run), it helps organise
through the large intestine, your day and gives you much-
limiting the amount of water needed time to absorb and
absorbed back into your body, ponder the rest of your plans.
leaving you with softer stools
that are easier to pass,’ says
gastroenterologist
Dr Ken Heaton. 14 PROTECT YOUR TICKER
Maintaining a healthy heart is vital for
16 THINK FASTER
Illinois University
researchers found a five per
everyone and running is a great way to achieve cent improvement in cardio-

11 KEEP THE DOCTOR

AT BAY
‘Moderate exercise makes
this. Studies from Purdue University, US, have
shown that regular running can cut your risk of
heart disease by 50 per cent.
respiratory fitness led to an
improvement of up to
15 per cent in mental tests.
immune cells more active,
so they’re ready to fight off
infection,’ says Cath Collins,
chief dietitian at St George’s 15 REACH CREATIVE
BREAKTHROUGHS
17 YOU CAN BE AN
ALL-ROUNDER
Whether you want to stay in
Hospital in London. In studies Writers, musicians, artists shape like F1’s Jenson Button,
conducted at the University and other creatives use running or go 12 rounds like boxer Amir
of North Carolina, US, to help solve mental blocks and Khan, running is the place to start.
candidates who jogged for aid must-do-it-today decision
just 15 minutes five days a
week took half as many sick
days as those couch potatoes
making. For this we can credit
the increased flow of oxygen
to the grey matter when it is
18 YOU DON’T NEED
INSTRUCTIONS
If you can walk, you can run.
who never get their running needed most, sparking the Remember when you were a
shoes out of the wardrobe, let brain’s neurons and giving them child? Running around or on a
alone lace them up and get – and you – time and breathing track is actually one of our most
out of the door. space away from ‘real life.’ natural instincts.

12 RUNNER’S WORLD
 CHAPTER 1

23 MAKE A DIFFERENCE
Millions of runners worldwide turn their
determination to get fitter and healthier into
fund-raising efforts for the less fortunate. For
example, the Virgin Money London Marathon
is the largest annual fundraising event in the
world, having raised a whopping £1bn. Running
for charity will give you a warm glow inside too.

24 THE JOY OF FINDING

A NEW ROUTE
So you took a left rather than a
right and suddenly found views
and a piece of solitude you
never knew existed. Imagine
how many routes are waiting for
you to find them.

25 THAT
SMELL
NEW-SHOE

You’ve tried on and sampled

your top picks and made your
choice. Now they’re here, in
your hands. You’ll go through a
lot together – it’s the start of
a beautiful relationship.

26 INDULGE YOUR
WANDERLUST
There’s simply no better way of
getting to know a new city than

19 CALORIES
CLIMBS CULL

Find a decent incline, take

21 ITDEPENDENCIES…
CAN REPLACE

…such as smoking, alcoholism,

hitting the streets on foot. And
if you run you’ll become familiar
with the area much quicker. As
a deep breath (at the bottom, or overeating, with positive well as giving you the necessary
not the top) and incorporate it alternatives, says William orientation, it’ll energise you,
into your programme to burn Glasser, author of Positive reset your biological clock and
up to 40 per cent more calories Addiction (HarperPerennial). give you the chance to meet
– the average 11st runner will So if you’re trying to quit locals face-to-face. Much better
burn 1,299 calories running a something, add running to your – and cheaper – than seeing the
10 per cent incline for an hour, routine. You’ll find yourself a sights from a taxi.
compared with 922 on the flat. happier and healthier person by
With a bit of luck you will watch
the flab melt away.
getting the kind of fix that adds
to, rather than detracts from,
the good things in life.
27 THE KNOWING
RACE-START NOD
You’re at the start line and
you see a face you recognise.

20 BOOST YOUR SEX LIFE

A study from Cornell University in
the US found male runners have the sexual
22 END BOREDOM
Even the most mundane
errand can be transformed
Out of mutual respect and
an acknowledgement of the
challenge to come, you look at
prowess of men two to five years younger, into a run; from posting a letter each other and nod. Nobody
while females can delay the menopause by a to taking the dog for a walk, else knows it, but the gauntlet
similar amount of time. suddenly every journey has a has been thrown down and the
double purpose. race is now on.

THE COMPLETE GUIDE TO RUNNING 13

 HEART OF THE MATTER
Love your routes, no

28 GET A NATURAL HIGH

Comparing the pre- and post-run scans of runners,
neurologists from the University of Bonn, Germany, found
matter how many times
you do them

greater evidence of the happy hormone endorphin in the frontal

and limbic regions of the brain after running. These areas help
process emotions and stress, bringing about the ‘runner’s high’.

29 FOR
YOU’VE GOT A FRIEND
LIFE
We all go through phases in our
and grandparents can take turns
pushing, and Junior can follow
along on his new two-wheeler.
lives, including times when we Hundreds of races include
run less. You may get a job that events for all the family.
demands more of your time.
You may have to spend more
time having and caring for a
new baby. Maybe you simply go
33 EXCUSE FOR
A MASSAGE
Post-race, indulge in a
on holiday or take a sabbatical. professional massage and enjoy
That’s fine. Running adapts itself the relaxed feeling as you float
easily to your ebbs and flows. back to real life.
Best of all, running is always
there to take the strain when
you need it most. 34 BURN MORE FAT
Your calorie burn
doesn’t stop when you do. ‘As

30 JOIN A CLUB, LIVE

FOR LONGER
A nine-year study from Harvard
little as 20-30 minutes will burn
a higher amount of total
calories for hours afterwards,’
Medical School found that says sports physiologist Mark
surrounding yourself with
friends who also run reduces
blood pressure and strengthens
Simpson of Loughborough
University’s School of
Sports Science.
37 THAT SPECIAL
‘PB’ FEELING
Remember that the ‘P’ here
the immune system. This stands for ‘personal’ – you set
can result in a 60 per cent
reduction in your overall risk of
death. Joining a running club
35 ENVIRONMENT
APPRECIATE THE

We all now know that global

the goals, you put the work in,
you get the results. Savour it.

is the best way to find yourself

some new life-lengthening
acquaintances.
warming isn’t a myth and we all
have our part to play in ensuring
the survival of our planet for
38 OUTRUN THE REAPER
Kings College London
compared 2,400 identical
generations to come. You crave twins, and found that those who

31 THE NUMBERS
DO NOT LIE
There’s no place for dishonesty
fresh, clean air when you run.
You long for soft trails, towering
trees, pure water. You have
did the equivalent of just three
30-minute jogs a week were
nine years ‘biologically younger’,
when it comes to running, from plenty of time to ponder the even after discounting other
distances you cover to times big questions. You resolve: influences, including body mass
on the stopwatch. It’s really save the planet. index (BMI) and smoking.
very simple: you get back
what you put in.

32 SPEND QUALITY TIME

AS A FAMILY
36 A STRONGER CARDIOVASCULAR SYSTEM
When running, an adult uses about 10 times the oxygen they would need
when sitting in front of the television for the same period. Over time, regular jogging
It’s one of the few activities that will strengthen the cardiovascular system, enabling your heart and lungs to work
the family can do together. The more efficiently, getting more oxygen where it’s needed, quicker. This means you
smallest tyke can clamber into can do more exercise for less effort. How good does that sound?
their jogging buggy, fit parents

14 RUNNER’S WORLD
 CHAPTER 1

example look no further than

mother and marathon record
holder Paula Radcliffe.

45 RUN AND STAY YOUNG

‘Exercise creates the
ideal environment within the
body to optimise collagen
production, which supports
the skin, helping to reduce
the appearance of fine lines
and wrinkles,’ explains Dr
Christopher Rowland Payne
([Link]).

46 AGE IS NO BARRIER
Just ask 80-year-old
Ron Hill, who until 30 January
2017 (when he was poorly) had
run at least one mile EVERY DAY
since December 1964.

47 AEVERY RUN IS
JOURNEY
You never know what you might
find or who or what you might
see. Even more interesting, who
knows what thoughts might
flash into your mind? Today’s

39 BUILDS DISCIPLINE
Practice makes perfect,
in running and in life. The most 42 HIT THE MARK
Some runners set distance or time
run could truly change your life
in a way that you could never
have imagined when you pulled
successful people are those goals, many will instead focus on improving on your kit, put on your shoes
with a modest amount of talent their health or losing weight; others run simply and headed out of the door.
and a huge amount of discipline. to unwind, relax or have a place to think freely.
Running will give you the
discipline – the talent is
down to you.
Running can help you towards any goal you set.
48 YOUR PERSONAL
THERAPIST
There’s no greater escape from

40 IT’S NOT ELITIST

You’re struggling in last
43 YOU’RE THE ONE
IN CONTROL
Whatever the pressures of your
the pressures and stresses of
modern life than slipping on
your trainers and getting out
place but get the biggest cheer. daily life, be it your work or there. It’s just you and the road
You deserve it; after all, you’ve personal life, you have the final – giving you time to organise
been running for longer than say in how much or little running your life, think things through
anyone else. There aren’t many you choose to do. and invariably finish in a better
other sports where last place place than when you set off.
receives as much applause
as the winners. 44 HELPS MOTHER
AND BABY
Pregnant women who regularly 49 IT’S FREE
Going for a run doesn’t
exercise can have an easier, cost a penny. There’s no need

41 SIZE REALLY DOESN’T MATTER

Running can be a great way to stay in
shape for everyone. There are no barriers to
less complicated labour, a
quicker recovery and better
mood during the nine months,
to join a club straight away and
all you need are a decent pair
of shoes, shorts and a top. The
just getting out there and giving it a go. found researchers at Michigan world is your running track, go
University in the US. For a good out and enjoy it.

THE COMPLETE GUIDE TO RUNNING 15

 Where
do I start?
If you’ve got questions before you hit the road,
our experts have all the answers

ILLUSTRATIONS: DALE MURRAY

16 RUNNER’S WORLD
 CHAPTER 1

I
t’s rare to find
find a runner who doesn’t want to talk
about running. Everyone has a friend who never
misses a chance to discuss her latest race, or the
bells and whistles on his fancy new GPS watch.
If you’re just taking your fi first
rst strides in running you
may not fi find
nd this chat all that riveting. But put on your
best ‘interested’ expression and pay attention because for
a new runner, the knowledge and experience of the run
geek is a very valuable resource.
You’ll have questions and the best way to get them
answered is to talk to other runners. Chances are you’ll
walk away with both the information you need and a sense
of the great camaraderie you can expect.
However, there may be times when an experienced
runner is not on hand to answer your queries. So we polled
new runners for their most pressing questions and got
answers from a panel of experts on training, nutrition,
injury prevention and more. Whether you’re a knowledge-
hungry new runner or an advice-giving old-timer, you’ll
learn a lot from the conversation on these six pages.
RUNNING: IT’S GOOD FOR YOU
OUR RIK AKEY KRISTA Since 1991, the National Runners’ and Walkers’ Study at
EXPERT Running AUSTIN Lawrence Berkeley National Laboratory in California has
PANEL coach and Physiologist followed more than 154,000 runners and walkers. It has
marathoner and nutritionist found that as little as three to seven miles of running per
week reduces the risk of stroke, heart disease, diabetes
MICHAEL CHIN EWEN NORTH RYAN RHODES and high cholesterol. The study also found that running…
Medical director, Director, Psychologist
Running Institute, revolution- Victoria Uni, BURNS MORE CALORIES FIGHTS ALZHEIMER’S
Chicago [Link] Canada THAN WALKING Those who ran 15.3 miles
Even at a brisk walking pace per week had a 40 per cent
of 17min/mile you have to lower risk of developing
go 50 per cent further and Alzheimer’s than
will take twice as long to non-runners.
burn the same number of
calories (about 100) you LOWERS CANCER RISK
would running at a very Runners showed a 76 per
easy 12min/mile pace. cent lower kidney cancer
risk and 40 per cent lower
PROMOTES JOINT AND risk of brain cancer than
BONE HEALTH non-runners.
‘I’M NOT Actually, you are a runner.
Contrary to popular belief,
running may prevent BOOSTS SURVIVAL RATES
A RUNNER, Humans are built to do it;
our bodies, with their long
osteoarthritis: the body
responds to the impact of
Breast-cancer survivors
who averaged more than
BUT I KNOW legs and lack of fur, are
designed for running.
our footfalls by thickening
cartilage and building bone
2.25 miles of running per
day had a 95 per cent lower
PEOPLE LOVE You don’t need pricey kit
and it beats other activities
density. One study showed
those who, on average, ran
risk of dying from breast
cancer over a nine-year
IT. WHAT’S SO hands down when it comes
to fending off weight gain
more than 1.2 miles per day
were 18 per cent less likely
period than those who
didn’t exercise much.
GREAT ABOUT and disease. Plus, and
most importantly,
to get osteoarthritis and 35
per cent less likely to need
Walkers, the survey noted,
did not decrease their
IT, ANYWAY?’ it’s enjoyable. hip surgery than non-runners. breast cancer risk.

THE COMPLETE GUIDE TO RUNNING 17

‘I WANT READY. SET. WAIT!
You may need to take some preliminary steps if…
TO START.
WHAT DO YOU’RE YOU’RE UTTERLY YOU’RE A CYCLIST
OVERWEIGHT INACTIVE OR SWIMMER
I NEED?’ Check with your Spend three to four weeks Studies show swimmers
doctor before you start doing some kind of aerobic and cyclists are more
First, get decent running running. Each step exercise three times a likely to get injured
shoes. Go to a specialist you take presses three week and working up to a when they start running
running shop and ask staff times your body weight point where you can walk than newcomers who
to put you on a treadmill, on your joints, leaving briskly for 30 minutes already do sports that
watch you run and find a heavier runners more without stopping. load force onto the joints
pair that suits you. Shop at vulnerable to injury. (eg. tennis or football).
the end of the day, when One study found that Spend a few weeks
your feet have swelled, to novice runners with a walking and doing form
ensure you get the right BMI of over 30 were drills (see runnersworld.
size. Resist the temptation 17 per cent more likely com/formdrills). With
to go online for a cheaper to get injured than this prep you should
pair – you need to try them leaner new runners. be ready to run.
on to make sure they fit.

HERE’S YOUR PLAN ‘I’VE BOUGHT

Coach Ewen North’s programme will help you work up to a 5K in nine weeks
THE SHOES.
WEEK MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
NOW WHAT?
1
Jog 1 min, walk Jog 1 min, walk Jog 1 min, walk
Cross-train
3 mins x Rest 3 mins x Rest Rest 3 mins x
30 mins Start slowly. Begin
20 mins 20 mins 20 mins
by alternating

2
Jog 1 min, walk Jog 1 min, walk Jog 1 min, walk running and walking.
Cross-train
2 mins x Rest 2 mins x Rest Rest 2 mins x
30 mins This keeps your
21 mins 21 mins 24 mins
muscles from tiring

3 quickly and means

Jog 90 secs, Jog 90 secs, Jog 90 secs,
Cross-train
walk 2 mins x Rest walk 2 mins x Rest Rest walk 2 mins x
35 mins there’s less impact
21 mins 21 mins 25 to 30 mins
on your joints and

4
Jog 90 secs, Jog 90 secs, Jog 90 secs,
Cross-train tendons, while still
walk 1 mins x Rest walk 1 min x Rest Rest walk 1 minx
20-25 mins 20-25 mins 25-30 mins
40 mins giving you the heart-
health benefits of a

5
Jog 2 mins, Jog 2 mins, Jog 2 mins,
Cross-train longer workout.
walk 1 min x Rest walk 1 min x Rest Rest walk 1 min x
20 mins 25 mins 30 mins
40 mins Those walk breaks
split the run into

6
Jog 3 mins, Jog 3 mins, Jog 3 mins,
Cross-train segments, making
walk 1 min x Rest walk 1 min x Rest Rest walk 1 min x
25 mins 25 mins 30 mins
45 mins it easier to go the
distance. To start,

7
Jog 3 mins, Jog 3 mins, Optional: Jog 3 mins,
Cross-train go by time instead
walk 45 secs x Rest walk 45 secs x Rest cross-train walk 45 secs x
30 mins 30 mins 30 mins 35 mins
45 mins of miles so you can
keep track easily.

8
Jog 4 mins, Jog 4 mins, Optional: Jog 4 mins,
Cross-train
Slowly lessen your
walk 30 secs x Rest walk 30 secs x Rest cross-train walk 30 secs x
30 mins 30 mins 30 mins 35 mins
45 min walking and increase
running time. In nine

9
Jog 5 mins, Jog 5 mins,
Celebrate
weeks you should be
walk 30 secs x Rest walk 30 secs x Rest Rest Run 5K able to run a 5K.
victory!
30 mins 30 mins
(See grid, left).

18 RUNNER’S WORLD
 CHAPTER 1

‘OUCH! IS
RUNNING
SUPPOSED
TO HURT?’ ‘NOW I’M
A little muscle soreness is BURNING ALL
normal, and often it won’t
kick in for a day or two. But THESE EXTRA
if you have pain that sticks
around for more than 48 CALORIES,
hours, that’s a red flag.
Take some time off and DO I GET TO
consider seeing a physio.
It may also mean you need EAT MORE?’
to re-evaluate your regime.
New runners tend to get
injured when they go too EAT LIKE A RUNNER Sorry, but not if you’re
interested in losing weight.
fast too quickly. Fuelling tips for new runners, from exercise Remember this: running
physiologist Dr Krista Austin burns roughly 100 calories
per mile – a bit more or

1
DON’T CARB-LOAD less depending on your
If you’re running a 5K the next day, you should weight, your speed and
have more than enough glycogen (the sugar how efficient you are at
that fuels exercise) stored in your muscles burning fuel. So if you’re
to take you that distance. You don’t need to dive running just a few miles,
into a bowl of pasta the night before the event and that’s not a lot of extra
you won’t need to take on any fuel mid-race (that’s calories. Overdo it on
for longer races). Instead, eat a healthy balance of sports drinks, nutrition
around 45 per cent carbohydrates, 35 per cent lean bars and carb-loaded
‘MY SKIN protein and 20 per cent healthy fats every day. snacks, as some new
runners do, and you may
IS RED RAW!’
2
PILE ON THE IRON actually gain weight. It’s
Iron helps the body to use fat as a fuel source best to stick with roughly
We runners call that and builds oxygen-carrying haemoglobin the same quantity of
‘chafing,’ and it’s not one of in red blood cells. But the more the body calories you normally
the sport’s selling points. becomes inflamed because of your training, the less have (assuming it was a
Put a little petroleum jelly iron it absorbs. As a result, roughly half of runners are healthy amount) and focus
on sensitive areas before deficient in iron. To get enough, aim for 170g of lean on improving the quality.
you run. If you’ve lost red meat three times per week, or load up on chicken, That means ditching
weight and have extra skin fish and spinach. If you’re vegetarian, consider taking empty-calorie snacks
causing chafing, investing a supplement to ensure you stay topped up. and processed foods and
in compression garments taking in lean protein (such
– tights or a base layer – (Floradix Liquid Iron Formula, £17.89 for 500ml, as salmon and chicken) for
can keep everything in [Link]). muscle building and repair,
place. And whatever you good fats (think nuts and

3
do, don’t wear cotton, DON’T SKIMP ON THE VITAMIN D avocados) to keep you
which traps moisture and If you’re not getting enough dietary vitamin D feeling full and minimally
worsens chafing. Look or making enough in response to sunshine – refined carbs (such
for shorts, tops and socks which many of us don’t, especially in winter as wholegrain pasta or rice
made of technical fabrics – you’ll be more vulnerable to stress fractures. Fatty and quinoa) for sustained
that will wick sweat away fish, beef, liver, egg yolks and fortified milk are good energy that will propel
from your skin. sources. Or consider taking a supplement. you round.

THE COMPLETE GUIDE TO RUNNING 19

 ‘BUT ALL THIS RUNNING ‘WHAT ABOUT EATING
TUCK IN MEANS I’M GOING TO AFTERWARDS?’
This formula gives you an idea LOSE WEIGHT, RIGHT?’ Within half an hour of finishing your
of how many calories you Maybe, but only if you eat a healthy run, have your regularly scheduled
burn in a day diet. Very overweight runners may meal or snack. Try to always include
drop weight quickly in the early stages some protein (ideally 20-25g) to help

1
Multiply your weight in of training, when their higher body your muscles recover faster. Try a
pounds by 10 (women) or mass and lower fuel efficiency makes Greek yoghurt or an apple with some
by 11 (men) to calculate them burn more calories per mile, but cottage cheese.
your resting metabolic rate once they slim down, their weight will
(the number of calories your body tend to plateau. The beauty of running
burns simply keeping you alive). is that it keeps your appetite in check
‘I’VE STARTED RUNNING
and boosts your calorie burn for hours ON A TREADMILL. IS IT

2
Multiply this number postrun, which makes it a great way to THE SAME AS RUNNING
by 1.3 to determine the keep weight off once you’ve lost it.
number of calories you ON THE ROAD?’
burn through normal Not quite. Treadmill running can feel
daily activity.
‘WHAT SHOULD I EAT harder than running outside because
BEFORE A RUN?’ it takes balance and coordination (and,

3
Multiply the average You don’t have to eat specifically to sometimes, considerable willpower)
number of miles you run run a few miles, but you don’t want to just to stay on the thing and tune out
in a day by 100 and add start on empty, either. You should take the pounding music in the gym. In
this to the result from in some calories during the three- reality, it doesn’t give you as much
step 2 to get your total daily hour window before you head out of a workout as running on varied
calorie burn. If you want to (this could be your usual breakfast, or terrain, fighting against the wind.
gauge how many calories you mid-afternoon healthy snack). If you Also, because it sets the pace for
burned on a run, search ‘runners often find yourself racing for the toilet you, the treadmill isn’t very good
world calorie calculator.’ halfway through your run, try skipping at teaching you how to properly
fibre-rich foods pre-run. pace yourself.

RUN IT OFF
A walk won’t do it

A US study over six years

found that runners who
started out heavy lost about
twice as much weight for the
same energy expenditure as
walkers. Women runners
were also better than female
walkers at fending off
age-related weight gain.
A study of what people ate
after one hour of activity
found walkers had 41 more
calories than they’d burned,
while runners had 196 fewer.

20 RUNNER’S WORLD
 CHAPTER 1

THE ’MILL MISLEADS

How the treadmill sets you on the
wrong track

In one study, 21 participants were

asked to run on a track for three
minutes at a set pace, then to run
on a treadmill for three minutes,
adjusting the speed to what they
thought was the same pace
they’d run on the track. On
average, runners ran 32 per cent
slower on the treadmill.

‘I ENJOY Lots of runners have that

problem before they learn

RUNNING how to plan their runs.

First, it helps to know RUN FOR LIFE
BUT I FIND the time of day you get
most enjoyment from
Five tips to help you stick with it for the long run

IT DIFFICULT running. Then, schedule

your runs just like you
TREAT YOURSELF Put some money in a jar after
each run for a treat once you reach a target. It’s a

TO MOTIVATE would a meeting or drinks

with a friend. Stick to your
better motivator than the distant promise of lost
weight and better health, says research.

MYSELF’ schedule and try to create

a pattern. If you can get TRACK YOUR RUNS
yourself into the habit of Keep a journal or log your activity via a tracking app
running at a certain time, such as [Link] or [Link]. Research
the absence of it eventually shows people who track what they eat and when
starts to feel weird. they exercise tend to eat less and exercise more.

DON’T JUST RUN Run-and-chat with a friend. Listen

Thhe more prepared you to a podcast. Use your run to think through a
feeel, the less nervous you’ll problem you’re having in your job or relationship.
be, so lay out your gear ‘Running can be a great time to daydream or come
(andd anything else you’ll up with solutions,’ says running coach Rik Akey.
need d) the night before.
On raace morning, eat a JOIN A GROUP FOR NEW RUNNERS
low-fib bre breakfast of 200- It helps you realise you aren’t alone in your
300 calories, steering clear endeavours and provides a place to swap advice on
of slow-digesting fat or the challenges you’re facing. And there’s nothing
protein. Give yourself time more motivating than knowing someone’s waiting for
‘ARGH! I’VE to park and get to the start you at the crack of dawn to go for a run.
area at least an hour before
SIGNED your start time. (There may GO PUBLIC Tell the world you are a runner. Set a
be queues for the loos, and mileage goal or sign up for a race and share your
UP FOR A you will want to use one. plans on social media. Then you’ll have a network of
Trust us.) Start closer to the people to help keep you accountable – there’s
5K… ANY back of the pack – going nothing like friendly comments (or otherwise) from
out too fast isn’t a recipe your family and mates to keep you motivated.
ADVICE?’ for an enjoyable run.

THE COMPLETE GUIDE TO RUNNING 21

 Best
in shoe
Your choice of footwear depends on the type of
running you do and, crucially, what feels right

R
unning shoes can seem like a bewildering
mass of brands, models and technical
jargon, but the good news is that the
latest scientific thinking on
finding the right pair is actually
beautifully simple: go for the ones that feel
comfortable. Research by the leading
biomechanist Benno Nigg at the University
of Calgary, Canada, found runners who
chose the shoes that felt most comfortablle
had the lowest rates of injury. And comfort
is obviously also key to ensuring you enjoy
your runs and are motivated to keep lacing up
and getting out there.
That said, there are different types of shoe you should
consider zoning in on depending on what type of run nner
you are, what type of running experience you’re after and
what types of run you will be doing. A general cushioned
shoe will suit most people and most runs, but if you want
an extra soft landing or you’re planning on running very
long distances, you should consider a maximal cushioned
model. For races and speedwork you may want a
stripped-down performance shoe; and if you’re running
off-road, look for a trail shoe with specialist grip and
protective features. Try to buy your shoes from a specialist
running shop where an experienced member of staff can SPLASH OUT
offer invaluable advice and, if possible, try a few different Think very carefully before
pairs to see which feel best on the run. buying new running shoes

22 RUNNER’S WORLD
 CHAPTER 1

FIND YOUR SOLE MATE

Before consulting an expert, use our guide to the diff
different
erent
trainer types to ensure you’re not blinded by science and
get the shoe that best suits you

C USHH I O N E D
Thanks to ligh htweight
mate erials, manny shoes no ow
hit the
e sweet sp pott of offerring
plentyy of bouncy cu ushiioning
wiith minimal weigh ht. Look
for the right fit and yoour
ideal point on the comffort-
to-wweight spectrum.

MAXIM
MAL
Born from m the ultra--runnin ng
sc
cene, thesse shoess off ffer a
hu
uge layer of cushioniing
un
nderfoot wh hich makess for
a sofft and forg
giving ‘rride’.
The co omprom mise is they
tend to be a little heavierr
and less reesponsive.

PERR F O R M ANCEE
Lightweight and strip pped
down with lesss cushion ning
and minimal uppers, the ese
are designed for racinng
– particularlyy shorter
distan
nces such as 5K an nd
10K – or training sessionss
of short, fast running.

TRAIL
Designed for off road, trail
PHOTOGRAPHY: GETTY, STUDIO 33

shoes are more rugged than

road shoes and have
outsoles with a deeper
tread for more grip on
variable surfaces. Features
in
nclude reinforced toe-boxes
to protect your feet.

THE COMPLETE GUIDE TO RUNNING 23

 Essential kit
You don’t need much gear to run, so it’s worth thinking
carefully about what you do buy. Here’s what to look for

T-SHIRTS SHORTS
LEGGINGS FEATURES YOU WANT… FEATURES YOU WANT…
■ Flatlock seams add ■ An elasticated waistband
FEATURES YOU WANT… comfort by reducing that won’t dig in
■ An elasticated waistband chafing ■ Reflective details to keep
PHOTOGRAPHY: STUDIO 33

for added comfort ■ Wicking material will you safe and seen on
■ Reflective details for transfer sweat away night runs
running at night from your body ■ Pocket for keeping
■ Pocket for holding ■ A UV protective coating money and keys safe
change, keys, etc for running in the sun ■ Webbing or undershort
■ Panelling, to create a ■ Anti-odour technology inside to hold everything
comfy, ergonomic fit for whiff-free training in place

24 RUNNER’S WORLD
 CHAPTER 1

JACKETS

FEATURES YOU WANT…

■ Adjustable waistband and
cuffs for added comfort
■ A wind and water-proof
material to keep the
elements out, which is also
breathable to ensure you
don’t boil on milder days
■ Minimal internal seams to
avoid chafing
■ An ergonomic design to
allow ease of movement

SOCKS
FEATURES YOU WANT…
■ Elasticated arch lock to
support your feet
■ Padded soles provide comfort
and help prevent blisters
■ Seam-free toe section to
avoid rubbing and nail snags
■ Breathable, anti-chafe RUN IN COMFORT
material will keep your feet It pays to be brand agnostic
cool and fresh when choosing kit

THE COMPLETE GUIDE TO RUNNING 25

TRAINING
WATCHES
If you want to hit a certain goal, or
simply keep a log of your progress
as a runner, information is king.
Investing in a sports watch need not
break the bank and today there are
watches to suit everyone, regardless
of your budget or level of affinity
with technology. Watches can range
from £80 to £400 depending on the
level of sophistication. Here are the
key features you should expect to
find in each price range.

BUDGET (£100-£200) M I D - R A N G E (£200-£400)

MID-RANGE HIGH-END (£400+)
(£400 0+)
CLEAR VISIBILITY The display WRIST-BASED HEART RATE IN-SESSION FEEDBACK You pays
should be big enough and bright MONITOR Working in specific heart yyour
our money, you gegets
ets your personal
enough that you are able to clearly rate zones can be a highly effective wrist-mount ted rrunning
wrist-mounted unning coach in the
read the figures on the watch face training strategy and at this price a form of in-run feedback telling you
while on the run. watch should take your bpm without when you stray off pace and other
SPEED AND DISTANCE How fast, the need for an additional chest strap. useful in-run info.
how far, how long: these are the basic DOWNLOADABLE WOROUTS You ADVANCED METRICS Along with
information requirements for runners should be able to download detailed the basics of speed, distance and
in training. Your device will measure training sessions to the watch from pace from the GPS, top-end devices
this accurately via GPS technology an accompanying app to guide you will also measure a whole host of
built into the watch itself. through your workout. other useful running metrics such as
EASY FUNCTIONALITY Using your DIFFERENT SPORTS MODES cadence, ground contact time and
watch should not require a session Yes, you’re a runner, but it’s not an vertical oscillation. Statto heaven.
consulting the manual and enrolling exclusive relationship and reaping ROUTE MAPS Top-end devices will
on an Open University course in data the physiological and motivational also download run routes which you
tech before you can get out on your rewards of cross-training shouldn’t can then follow in real time, ensuring
run. Expect/demand easy out-of-the- cost you another watch. Look for a you don’t stray into unsalubrious areas
box functionality which is intuitive model which also offers swimming, where locals are likely to nick your
to operate. cycling and strength training modes. enormously expensive sports watch.

26 RUNNER’S WORLD
 CHAPTER 1

SPORTS BRAS
A good sports bra is as essential
a piece of kit as the right shoes.
But which should you go for?

A BUYER’S GUIDE
‘To ensure the right fit try several
brands, styles and sizes,’ advises
Amanda Brasher, senior buyer for
specialist running retailer Sweatshop.
‘Many women rush into buying a size
or style only to find that it’s unsuitable
so don’t be afraid to experiment to
find your perfect fit.’

Here are Brasher’s top tips:

THE UNDERBAND should be tight
without digging in with no more than
two-and-a-half centimetres’ give.
CUPS should encase each breast
fully with no wrinkling or gaping, or
bulging flesh.
STRAPS should have only two to two-
and-a-half centimetres’ give. They
should be adjustable to fit each
individual breast (most busts are
slightly asymmetrical).
UNDERWIRES should sit behind the
breast tissue and not rub or dig in.
BRAS lose effectiveness with use so
if you run three times a week or more
for up to an hour, replace yours every
eight to 12 months.

Check our website, runnersworld.

[Link], where we’ve tried-and-tested
the best new bras on the market to
help you make your choice.
28
RUNNER’S WORLD
PHOTOGRAPHY: GETTY
 2
CHAPTER 4

TRAINING Our expert tips will help you from your

first training session all the way to
the finish line of your first race
Your guide to becoming a better runner – whether you’re
new to the sport or just want to know more

30 THE 15 GOLDEN TRAINING RULES

These tips will help you every time you run 48 MAKING GOOD PROGRESS
Discover the east Africans’ secret

34 MAKE A MASTERPLAN
Planning your runs makes them easier 50 THE UPSIDE OF RUNNING INSIDE
Why not to dread the treadmill

38 INMaking
THE LONG RUN
long distances work for you 54 CROSS PURPOSES
Cross training can make you fitter still

40 FIND YOUR TEMPO

Working out how fast to go – and why 58 RUNNING STRONG
How strength can boost performance
PHOTOGRAPHY: GETTY
PHOTOGRAPHY: GETTY

44 FULL SPEED AHEAD

Why intervals should be part of your routine 62 CENTRE OF ATTENTION
Train your core to get more

46 UPYes,ANDhillsATcan’EMbe your friend 68 MASTERING THE AGES

The best bits about running at any age

THE NEW COMPLETE GUIDE TO RUNNING 29

 BODY MATTERS
Understand your
body to become a
better runner
 CHAPTER 2

The 15 golden
training rules
Arm yourself with some basic knowledge and you’ll
soon be building fitness with confidence

R
unning isn’t rocket science but figuring out a own bodies and play by their rules. Luckily, there
training strategy can seem just as tricky. How are principles that apply to almost every runner –
many miles should you run? What is VO2 max whether slow or fast, training for a marathon or for
again? And lactate threshold? The fact every life. Conceived by coaches and employed by elites,
runner is unique further complicates matters. So it’s these time-tested rules will help you stay motivated,
crucial to learn the quirks and requirements of our avoid injuries and run strong year after year.

1 5
START WELL DON’T OVERTRAIN
This might be your first try at running, you could be returning after a break or If you’ve improved by
you might be simply trying to improve. The less running you’ve done recently, running 15 miles a week,
the more you can expect to improve in the first 10 weeks. Or, the less you’ve run you could be so much better
lately, the more likely you are to hurt yourself by doing too much, too soon. That’s by running 30, right? Not
why you must set goals to maximise improvements and minimise injuries. exactly. Kenneth Cooper, a
giant in fitness, devised a
simple formula for improving.

2 3
ALWAYS WARM UP EAT RIGHT Run two to three miles, three
Don’t confuse a little The rules for nutrition to five days a week. It’s easier
light stretching with and fluids are broadly to remember as the F.I.T.
a good warm-up. Stretching the same for everyone. formula: frequency (running
doesn’t make you sweat or Specifically, runners should: at least every other day);
raise your heart rate, which is (1) control their weight; (2) eat intensity (keep a comfortable
what you want. A proper lightly after training and pace); and time (30 minutes
warm-up begins with walking racing; (3) drink 250-500ml of per run). It’s important to run
or running slowly to ease your water or a carbohydrate drink these efforts at an easy,
body in. Try walking briskly an hour before running to steady pace. You’re the
for five minutes, then break avoid dehydration. tortoise, not the hare.
into your comfortable running
ILLUSTRATION OSCAR GIMENEZ

pace. After you’ve finished,

4
resist the urge to stop. MAKE A PLAN
Instead, walk another five As for finding places to run, anywhere that’s safe for walking is also fine for
minutes to cool down. After running. Off-road routes (parks, footpaths, playing fields) are better than
you’ve cooled down is the busy streets, while soft surfaces (grass and dirt) are better than paved ones, but
best time for static stretching any choice is better than staying at home and not running. Map out the best
— this is when your muscles courses in your immediate area. This will save you time and solve the ‘place’
are still warm and pliable. issue, making it much more likely you’ll execute your planned runs.

THE COMPLETE GUIDE TO RUNNING 31

6 9 12
FIND YOUR PACE BE BALANCED REGULAR
Keeping a comfortable As running works mainly the legs, if you’re RUNNING
pace may sound simple seeking total-body fitness you need to Ask a coach what the
but pushing that little bit too supplement it with other types of exercise. These single most important factor
hard is a problem most novice should aim to strengthen the muscles running is in training, and most will say
runners experience, with the neglects, and stretch those running tightens, consistency. You won’t improve
result that many get overly which means strengthening your upper body and if you run once a week, or if you
fatigued and discouraged. As stretching your legs. Always stretch out post-run repeatedly run hard for a week,
a guideline a comfortable pace and add a few classic upper body moves such as then have a week off. Better
is two to three minutes per press-ups. Your muscles will be nicely warmed up running comes from maintaining
mile slower than your optimum so they’ll have the greatest benefit then. a minimum, even if that’s 30
mile time. Or you can use a minutes, two or three days a
heart-rate monitor and run at week. Plan your ‘down’ months
65 per cent of your working that is beyond easy, but isn’t for when it’s harder — winter,
heart rate. Finally, as a low-tech a massive struggle, and count projects, life events and so on.
alternative, just try listening on improving your mile time

13
to your breathing. If you aren’t as your fitness improves. PRACTISE
gasping for air, and you can talk PATIENCE

10
while you’re running, your pace GO EASY Increase quantity
is about right. Most runs need to and quality gradually. The
be easy. This is true recommended increase in

7
DECODE PAIN whether you’re a beginner or mileage or time is 10 per cent a
Runners get hurt. an elite athlete. Of course, the week. Say you put in 20 miles
Most injuries are definition of easy varies hugely; a week, including one long run
musculoskeletal, meaning it’s an easy mile for an experienced and one speed session. You
possible to recover relatively runner would be impossible could add a mile to your long
rapidly – just so long as you take for many beginners. If you’re run while increasing your speed
days off or other appropriate a newbie, limit yourself to one session by one 800m rep for a
action. Many running injuries hard day per week, running total of two extra miles across
are self-inflicted, brought on longer and slower, or shorter the week. New runners should
by going too far, too fast, too and faster, than normal. go further before going faster.
soon or too often. Getting over

11 14
an injury can be as simple as RECOVER BE A WINNER
changing your routine. If you Your body uses easy/ One of the beauties
can’t run steadily without pain, off days to repair of running is it
try mixing walking and running. muscle fibres, increase your gives everyone a chance to
If you can’t run-walk, simply ability to process nutrients and win. There’s no need to beat
walk. If you can’t walk, cycle. oxygen, build new blood cells an opponent or an arbitrary
If you can’t cycle, swim. As and eliminate waste. If you don’t standard. Runners are able to
you recover, climb back up give your body enough time to measure themselves against
this fitness ladder until you recover, sooner or later it will their own standards. When you
can run again. break down. As a rule of thumb, better a time, run further or set
put an easy day between hard a PB, you win — no matter what

8
THE MILE TRIAL workouts and ensure you take anyone else has done.
Once you’ve started at least one full day off a week.
running you’ll soon be During training, reduce your

15
asked what your best mile time mileage by 15 to 20 per cent EXPECT PEAKS AND PLATEAUS
is – so you might as well get every fourth week, and if you The biggest improvements in our
used to testing it. Soon you’ll be find a certain week particularly running careers often come early but
calculating your pace per mile difficult, stay at that level until at some point improvements will slow, or stop.
on longer runs, but you should it becomes more comfortable That just means you’ve adapted to your training
begin with a simple one-mile again. Running is a game of and have climbed to a higher plateau. Add some
test run to find your starting gradual development, not hills, doing a longer tempo run, or trying longer
point. Think of this run as a pace instantaneous and impossible to or faster repeats for new ways of intensity. But if
test, not a race. Run at a pace maintain achievements. you’re at high intensity, you might be due a rest.

32 RUNNER’S WORLD
 CHAPTER 2

RUN FOR YOU

One of the joys
of running is
bettering yourself
RUNNING ROUTE
Having a plan makes
achieving goals easier

34 RUNNER’S WORLD
 CHAPTER 2

Make a
masterplan
How to schedule key training elements
to become healthier, stronger and faster

B
etween work, family and Research shows picking up the pace for
social obligations, life can short sections provides cardiovascular
sometimes feel like a game of benefits and can aid weight loss. And
Tetris – so many moving adding weight training can help prevent
pieces and a limited amount injuries and improve bone density. Your
of time to fit them into the right places. If training plan can keep you from overdoing
you tell yourself you’ll run whenever you it, since rest and hard efforts will be in
have a free moment, you may rarely get out balance. And it can give you confidence
at all – and when you do, you won’t be that you can bring to your next race.
reaping the benefits of a more thought-out Coaches and commercially available
approach. ‘A training plan gives you training plans are good ways to add
direction and structure,’ says Mackenzie structure to your routine, but a DIY
Madison, a professional triathlete and approach can be very effective, too. If you
coach. ‘It brings variety, too, so you’re not follow a few basic guidelines you should
doing the same thing every day.’ be able to plan your own training or adjust
Variation has physical benefits as well. an existing plan to fit your lifestyle.

WHEN LIFE STRIKES Sometimes you just can’t get out to run. Here’s what to do when…

YOU HAVE TO MISS YOU HAVE TO MISS YOU WERE UP ALL NIGHT YOU JUST SIMPLY
PHOTOGRAPHY MITCH MANDEL

A WORKOUT TWO WORKOUTS WITH A SICK CHILD CAN’T FIND THE TIME
‘If it’s once in a while, ‘Reschedule the one that ‘If it’s one night of no Harrison split her runs
let it go,’ says coach best aligns with your goal sleep you can probably in half when her twins
Jennifer Harrison. ‘But if and skip the other,’ says complete your morning were babies (two
you often miss one, you Harrison. For example, for workout,’ says Harrison. 20-min runs instead
need to rethink your if training for a marathon, ‘If it’s several nights, skip of one 40-min one).
schedule or goals.’ prioritise your long run. it and sleep in.’ Do what you can.

THE NEW COMPLETE GUIDE TO RUNNING 35

BACK TO BASICS
A swim session can
make you stronger

1 2
PLOT THREE GOOD DAYS BUILD IN BREAK TIMES
‘Three quality days a week is how much a person It’s near impossible to give a recommendation for
needs to run to improve,’ says coach Cliff Latham. how much rest you’ll need. ‘It depends on age,
‘If you’re doing a long run one day, a tempo run another experience and whether you’re injury-prone,’ Harrison
day and intervals on a third, you’ll see improvement.’ says. ‘A good rule is don’t run two hard days back to back.’
And that doesn’t just mean faster times: these workouts (Long-run days count as hard, despite the easy pace.)
ramp up calorie-burning, boost overall health and make Also, a rest day doesn’t mean you have to be totally
you a more confident runner. slothful. Harrison, who coaches triathletes, says some
Long runs build endurance and mental toughness, of her athletes swim on rest days. In a 2010 study,
and you don’t have to go very far to benefit. Latham triathletes who swam after a hard interval run were able
says that athletes who aren’t training for a half to run stronger than those who rested in a ‘time to
marathon or longer can make eight miles their limit. fatigue’ test the next day. Latham’s athletes practise
Build your distance slowly, adding no more than a mile a other forms of active recovery, such as yoga, walking or
week, and keep the pace easy. Many runners plan long cycling. But take at least one day a week completely off
runs for weekends, when there tends to be more time. – two if you’re starting out or prone to injury.
Weekdays are great for interval runs: a 2012 review of

3
studies found interval training reduced the risk of high ALWAYS WARM UP (AND DOWN)
blood pressure, while a 2015 study found subjects who It can be tempting to jump straight into your
included bursts of speed kept burning calories at a workout, but Madison says that’s a bad idea. Your
higher-than-normal rate post-run. Intervals can last body needs at least 15 minutes to increase blood flow to
from 30 seconds to a mile, with periods of walking or major muscle groups and a 2012 study found athletes
jogging between ‘on’ periods. The effort should feel who performed a dynamic warm-up had more flexibility
hard but not all-out – near 5K pace. and quad strength than those who didn’t. Increased
Tempo runs – sustained efforts at a comfortably hard flexibility helps protect against injuries, especially in
pace – blend the endurance-boosting properties of long intervals or tempo runs. Starting workouts with jogging
runs with the speed-developing benefits of intervals. and plyometrics to activate your muscles. Madison says
Tempo runs train your body and brain to up the pace that early morning runners in particular need warm-ups,
and keep it there. since we move very little when we sleep. But coach Joe
If you choose to run on the other four days of the McConkey says evening runners aren’t off the hook:
week, go at an easy pace. ‘You’ve been sitting all day, so you may need a longer

36 RUNNER’S WORLD
 CHAPTER 2

5
warm-up – particularly before high-intensity work.’ He TAKE TIME TO RECOVER
has his athletes do 10-15 minutes of jogging plus a few To feel your best, you must rebuild between
drills and dynamic stretches (eg. high knees) before sessions. ‘Have a protein-rich snack after a run,’
beginning the fast portion of a workout. says Madison, especially after hard workouts or runs of
Don’t forget to cool down. ‘When we’re working hard, over an hour. And don’t forget the foam roller. ‘Foam
all systems are firing, but when we suddenly stop, these rolling works out the scar tissue in our muscles,’ says
systems slam on the brakes without letting our bodies Madison. Focus on quads, hamstrings, calves, glutes
return to normal,’ says Madison. Jog for a few minutes and IT bands. Harrison recommends 15-20 mins a day.
after a hard workout, then walk. Do at least 10 minutes

6
after interval or tempo runs or use the final mile or two TRAIN TO RACE
of a long or easy run to start the cool-down process. If you’re targeting a race, try to start most of your
long runs at the time of day your race will begin.

4
SET ASIDE STRENGTH TIME Harrison says you should do one or two ‘dress rehearsals’
Madison’s athletes do two hour-long strength- in the weeks leading up to the taper to test what you’ll
training sessions a week, plus three sessions of eat the day before, how you’ll fuel and what you’ll wear.
core training (ie. planks, leg lifts or crunches). She Your pace on these runs should mimic race day, at
suggests dedicating one weight-training day to building least for a few miles, says Madison. You’ll learn a lot: for
power with drills and plyometrics (walking lunges, box example, prerun porridge might work for you on easy
jumps), the other should be for general body strength. days, but if your stomach revolts when you speed up,
Prioritise the core work. If you can fit in only one you’ll be glad to know that beforehand.
strength session a week, focus on power one week and When to start your taper is a personal choice, says
strength and stability the next. If you’re time-starved, McConkey. Some half and full marathoners taper for a
try fewer reps with heavy weights. Doing even four reps few weeks, while 5K and 10K runners need less taper
with the most kg you can manage builds strength quickly. time. ‘It should be shorter volume and more rest, but
Timing is a matter of personal preference. If you do it with the intensity still high,’ says McConkey. Do fewer,
after a tough workout, you can take the next day off. shorter reps at your usual pace during speed sessions.
‘But, mentally, that can be hard,’ says Latham. If the Harrison has her athletes do only four reps ‘so they can
choice is doing it on your easy day or not doing it at all, keep that snap and not exhaust their legs’, she says.
do it on your easy day. ‘The key is to keep muscle memory and snap alive.’

WHEN TO WING IT
Your training plan shouldn’t own you. Bend the rules
for these scenarios

YOUR FRIENDS GO FOR A LONG RUN ON A

DIFFERENT DAY THAN YOU’D PLANNED
Go, but stick to your pace if someone in the group opts
to treat long-run day like tempo day.
THERE’S A FUN 5K YOU DECIDE YOU WANT TO DO
AT THE LAST MINUTE
‘Do fun things when you can,’ says coach Madison.
‘But bear in mind it might jeopardise the next day
of training.’
YOU MISSED A HARD WORKOUT, SO YOU DO IT
THE DAY BEFORE A LONG RUN
Learning how to run on tired legs can help you in tough
races later on, says coach Latham. But don’t do this
PHOTOGRAPHY: GETTY

too often.
YOU’RE EXHAUSTED
Building a schedule takes trial and error; you have to
figure out how much rest you need. Listen to your
body – not your smartphone’s calendar alert.

THE NEW COMPLETE GUIDE TO RUNNING 37

 In the long run
If you manage them right, your long runs will build the foundations to race faster – and
easier – over any distance, from 5K to marathons and beyond

T
he long run is the single most important preparing to run a marathon or ultra-distance events.’
workout you can do,’ says coach Jeff Galloway, The goal of a long run is not covering a certain distance,
who ran the 10,000m for the US at the 1972 but quality time spent on your feet. You should gradually
Olympics, ‘But it’s more complex than you’d try to get your long-run time up to one-and-a-half to two
think and most runners don’t do it right.’ hours. That’s the minimum — roughly 10-16 miles —
Here we answer the many questions about long runs, needed to maintain a high endurance level. Increase your
and look at nutrition, rest and recovery. long runs by no more than 15 minutes at a time. ‘Build up
to the long run gradually,’ Brook advises. ‘If the longest
WHY DO LONG RUNS? you’re running for is 30 minutes, gradually build up to
■ To strengthen the heart. an hour by adding five minutes to your run each week.’
■ They open up capillaries, speeding energy into working Just a few minutes of extra running makes a difference —
muscles and flushing away waste from tired ones. do too much and you could find yourself injured.
■ To strengthen leg muscles and ligaments.
■ They recruit fast-twitch muscle fibres to assist HOW FAST?
slow-twitch tasks, for example marathon running. You want to run a marathon in 3:30, which is eight-
■ To help burn fat as fuel. minute-mile pace, so obviously you do your long runs at
■ They boost confidence. ‘If you know you can go that far that pace. ‘Running isn’t always logical,’ says coach Benji
in training, it gives you the confidence that with the Durden, a 2:09 marathoner. There are reasons for going
adrenaline of the race, you can do that too,’ says Danielle easy on your 20-milers:
Sanderson, former European 50K champion. ■ Long runs at race pace may be training sessions, but
■ They can make you a lot faster. ‘Increase your long run they’re races to your body. That can lead to injury,
from six miles to 12 — change nothing else — and you will overtraining or illness. ‘Running long runs fast causes
see an improvement in your 10K time,’ says Galloway. more problems than any other mistake,’ says Galloway.
Marathon winner Marian Sutton agrees: ‘There’s no
HOW LONG? point pushing yourself too hard. You need to run at a
It’s not an exact science but there are two general rules: pace that is comfortable.’
Time is a much better gauge than distance. ‘The duration ■ Fast, long runs miss the point. ‘Long runs are for
of the long run will vary depending on the athlete’s age, endurance,’ says Sanderson. ‘It’s amazing how
fitness and the competitive distance they’re training for,’ quickly they reduce your resting heart rate, making
says Norman Brook, Britain’s former national endurance your heart more efficient.’
coach. “The run should be for a minimum of 45 minutes ■ The ideal pace for long runs is at least one
and up to three hours for elite athletes and those minute per mile slower than your marathon pace.
ILLUSTRATION: THOMAS FUCHS

SOME PEOPLE EVEN ADVISE TAKING A BREAK:

‘PLOD ROUND, WALK A BIT OR EVEN STOP’
38 RUNNER’S WORLD
 CHAPTER 2

‘The intensity of effort is low, and you

should ensure a steady state is maintained,’
says Brook. ‘You should be able to have a
conversation while you’re running.’
You might even walk at points during longer
runs – it works for Sanderson. ‘It’s good to
just plod round, walk a bit if you need to, or
even stop for a break,’ she advises.

HOW OFTEN?
Don’t run long more than once a week. It is,
after all, a hard session, requiring rest or easy
days before and after. The other end of the scale
is debatable. Some runners have no problem
going two or three weeks between long runs.
Galloway recommends a simple formula: roughly
one day’s gap per mile of your long run. So, if your
long run is 12-17 miles, you can go two weeks
between long runs without losing endurance; if it’s
18-23 miles, three weeks, ‘If you’re running at least
30 minutes every other day in between,’ he adds.
This can also be used to taper before a marathon.
For instance, if your last long run is 22 miles, you’d
run it three weeks before race day. If it’s 16 miles,
you get a two-week rest before the race.

WHICH DAY?
Sunday is obviously a favourite and most marathons
take place at weekends. But there’s no need to stick to
a day. ‘I’m not rigid about it,’ says Paula Radcliffe,
‘because I never know when I’ll be racing.’ Sanderson
also plans her schedule around events. ‘I do my long
run on a Sunday, unless I’m racing,’ she says.

AREN’T THEY BORING?

Contrary to popular opinion, long runs aren’t dull and
tedious. You just have to know how to run them – that is,
with friends. Find a Saturday or Sunday morning group,
or arrange to meet a training partner regularly. ‘I do some
of my runs with friends,’ says Sanderson, ‘and the time
always goes much faster.’

THE NEW COMPLETE GUIDE TO RUNNING 39

 Find your
tempo
The lactate threshold, or tempo run, has
traditionally been hard to define, but here’s why it
should be an essential part of your schedule

T
hree decades ago, a team of physiologists
led by Bertil Sjodin of Sweden’s National
Defence Research Institute put eight distance
runners on treadmills. First, the scientists
tested the runners’ blood at various paces,
focusing on lactate, a chemical thought to correlate
with racing performance. Then they asked the runners
to do weekly 20-minute training runs at a pace they
called vOBLA – the speed at which there was an ‘onset
of blood lactate accumulation’ (OBLA) – what we call PERFORMANCE PREDICTOR
tempo runs. One of the reasons runners have focused on OBLA for
The results, published in the European Journal of so long is that it appears to be a key predictor of racing
Applied Physiology and Occupational Physiology, hit performance. ‘It gives an idea of where someone’s critical
the 1980s running community like a bombshell. After power is,’ says John Halliwill, an exercise physiologist at
14 weeks of such training, the runners saw their OBLA the University of Oregon, US, who defines ‘critical power’ as
paces drop by four per cent, from 5:43 per mile to 5:29. ‘how intensely you can exercise for a sustained time’.
Sjodin’s was one of several studies to highlight the OBLA is also one of the easier performance parameters to
tempo run as a critical element in training. But it also change – much more responsive to training than VO2 max,
produced the misconception that there is one perfect for example. In fact, in Sjodin’s study, the runners’ VO2-max
pace at which these runs should be done – and that the measurements didn’t budge.
best way to do them is to find that pace and stick to it Jack Daniels, legendary running coach and the author
for about three miles. That single-minded focus, of Daniels’ Running Formula, defines ‘critical power’ more
however, isn’t what the latest exercise physiology specifically, as about the pace you can hold in a one-hour
shows, nor what many top runners are actually doing. race – for most of us it’s between 10K and 15K.

40 RUNNER’S WORLD
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TEMPO
WORKOUTS
CLASSIC TEMPO
Warm up for 10 mins,
then run 20 mins at the
fastest pace you can
sustain for an hour. It
should feel ‘comfortably
hard’. Cool down with
10 mins of easy running.
Extend the duration as
your fitness improves.

TEMPO INTERVALS
After a warm-up do 2 x
10-min fast tempo runs,
with a one-min recovery
between them.
The recovery allows
you to maintain the
quality throughout.

30-MIN
PROGRESSION
Warm up for 10 mins,
then do a 30-min run.
Start off at a pace about
one min per mile slower
than 10K pace, then
speed up by 10-15 secs
per mile every five mins
so you’re running at or
just under 10K pace for
the last five mins.

TEMPO 60/60
After a 10-min warm-up,
Other studies have looked directly at the correlation run 15 mins at tempo
between vOBLA and performance. One comes from a group pace, then 15 mins
led by Jordan Santos-Concejero, when he was a researcher alternating 60 secs hard
at the University of the Basque Country in Spain. In a 2013 and 60 secs at tempo
examination of 22 competitive runners (average 10K time pace. By the last one-min
31:35), the researchers found a strong correlation between effort you should be
vOBLA and 10K times. Specifically, their data revealed that aiming to get near your
each 10 seconds per mile difference in vOBLA correlated to maximum heart rate.
PHOTOGRAPHY: GETTY

about a 70-second difference in 10K PB. To lessen the intensity,

These correlations are why runners and coaches have the alternating part could
long been interested in doing workouts at or around OBLA consist of hard
pace. That said, there has also been confusion over precisely and easy – rather than
what ‘at or around’ means and that’s what we investigate tempo – efforts.
further overleaf.

THE COMPLETE GUIDE TO RUNNING 41

Only exercise physiologists use the term OBLA. Runners
say ‘lactate threshold pace’, ‘threshold pace’ or ‘tempo runs’.
Sorting through the confusion starts with understanding
the role of lactate in muscle metabolism. Lactate is a
chemical with a bad reputation, associated with running
too long at anaerobic paces. It has been blamed for
everything from sore muscles to the dead-legs you get at
the end of fast-paced intervals. But none of this is true.
Lactate is simply a by-product of glucose metabolism and
is produced any time you move a muscle.
At low exercise levels, you use lactate nearly as quickly
as it’s formed, and the amount that leaks from the muscles
into the blood is minuscule. At higher levels – moderate-
paced running – you produce it more quickly but also use
it more quickly. More gets into the blood, but not much.
Things change at marathon pace. By this point, the
lactate level in the blood has edged up to about two
millimoles per litre (mmol). That’s still low, but if you
continue to speed up, it rises rapidly. By the time you’ve
reached Daniels’ one-hour race pace, it’s doubled to four
mmol, classic threshold level. Above that, it skyrockets.

HIGH-OCTANE FUEL
Mounting lactate levels sound like a bad thing, but
research says they aren’t. Exercise physiologist George
Brooks of the University of California, US, discovered
what is now known as the ‘lactate shuttle’. He found that
when lactate climbs, the body uses the blood to ship some
of it away from your muscles where it is produced to
places where it can be used more effectively. One of these
is the heart, another is the brain. But it also goes to the
liver, which can use other energy sources such as fat to
turn it back into glucose. Less-involved muscles, eg. the
arms, pull lactate out of the blood for fuel in lieu of glucose.
This shuttling makes it possible for you to run faster, AT ONE WITH
because glucose is the body’s high-octane fuel. We can NATURE
generate energy much more rapidly with glucose than Revel in the
great outdoors
through lactate. So rather than being a sign that our leg
muscles are drowning in performance-impeding lactate,
the rise of lactate means the body is moving it to places evil we once thought it was, finding ways to train the body
where the power demands are lower, keeping the glucose to use it more effectively will also postpone the point of
for the running muscles. ‘The organs that most need it get fatigue, with the hope of running further, faster. This, in
priority and others rely on lactate,’ says Halliwill. fact, is what threshold training, in all of its confusing
That said, rising lactate and increasing fatigue go hand forms, is designed to do.
in hand, which means that even if lactate is no longer the Nobody knows why running at or near lactate threshold
makes the body’s lactate processes more efficient. But
training at this level can shift the entire lactate-increase
curve to higher speeds.

FINDING WAYS TO USE

Most coaches say the key is to run at what feels like the
right effort level (see Find Your Threshold, right.) ‘It would
be hard to find definitive studies that said this is the one
LACTATE EFFECTIVELY true way,’ says Halliwill. ‘What we can say is that when
people train through a variety of approaches, whether it is

WILL POSTPONE FATIGUE lactate threshold or interval training at higher intensity, we

see that critical pace – threshold – shift to higher intensities.’

42 RUNNER’S WORLD
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FIND YOUR THRESHOLD

You don’t need a lab to find your threshold
pace. Here are five other DIY methods
FEEL
Alberto Salazar described the classic 20-minute
tempo-run pace as ‘fun fast’. Layne Anderson of the
University of Iowa, US, says it ‘feels like a 75 per cent
effort’. If you are able to hit a pace consistently and
feel it was challenging, you are likely running at your
threshold. If you can’t sustain it or have too much
left in the tank, you were going too fast or too slow.

RACE PACE
Under race conditions, most runners can run about
50-60 minutes at lactate threshold, says Jack
Daniels. For elites, that’s roughly half-marathon
pace. For age-group competitors, it might be 10-
mile or 15K pace. For others, it’s 12km or 10K pace.

CONCONI TEST
Based on a 1982 paper by researcher Francesco
Conconi, this test uses a heart-rate monitor. At
slow-to-moderate paces, heart rate increases
linearly with pace. But there comes a point where
that no longer holds and your heart rate starts to
level off, no matter how fast you run. This point,
Conconi says, is your lactate threshold.

3,200m TIME TRIAL

A 1987 study by Virginia University’s Arthur Weltman
attempted to correlate 3,200m time-trial paces with
lab-measured lactate-turnover paces. The formula is:
threshold pace (in metres per minute) equals 509.5
minus 20.82 × 3,200m time in minutes. Their results
have an 11:56 time trial over 3,200m (12:00 for 2
‘I believe in threshold running,’ says coach Bob Williams miles) equal to a threshold pace of 6:10 per mile.
at Concordia University in Oregon, US. ‘It helps the athlete
feel that sense of toughness they experience when they race.’ 30-MINUTE TIME TRIAL
Some coaches talk more in terms of progression and Like the Conconi test, this one is heart-rate based.
effort than trying to dial into a specific pace, says Scott Triathlon coach Joe Friel argued that to find your
Simmons, coach of the American Distance Project in lactate-threshold effort level you monitor heart rate
Colorado Springs, US. Traditional threshold runs don’t in a 30-minute solo time trial. In the first 10 minutes,
mimic racing anyway, because in racing you’re rarely heart rate will speed toward lactate-threshold. It’s
running precisely at threshold: ‘Whether it’s the mile or the average in the last 20 minutes that matters.
the half marathon, you’re pushing through that threshold
PHOTOGRAPHY: GETTY

because that’s what the competition demands,’ he says. THE WINNER?

If you do the same workout over and over, you may In a 2005 study, 27 distance runners and triathletes
become good at it, but progress will stagnate: the blurry did the last four of these tests, then compared the
definition of ‘threshold run’ can work to your advantage. results to lactate blood work on a treadmill. The
The nice thing about the confusion over threshold is that it result? The best was the 30-minute solo time trial.
offers a variety of workouts: there’s something for everyone.

THE COMPLETE GUIDE TO RUNNING 43

Full speed
ahead
No matter your experience or running goals,
interval workouts should be part of your routine

R
un fast for a short distance, slow down for a
bit to recover. Do it all again. Interval training
boils down to this simple formula – and offers
runners a route to continuous improvement.
‘Interval training is going to increase your
level of fitness faster than any other running,’ says coach
Jeff Gaudette. Giving yourself a breather between chunks
of fast running allows you to handle more of it, delivering
a greater stimulus to your heart, lungs and muscles.
And despite fast running’s reputation for injuries, half
marathoners who did intervals in their training were less
likely to get hurt than those who didn’t, a study found.
Running form may improve at quicker paces, says
Gaudette. Provided you start from a fit base and allow
ample time between hard workouts, ‘short, hard bursts
can teach your body to run more efficiently,’ says Gaudette.
Tweak the reps and you can create an infinite number of
workouts, each with its own benefits. Whether you’re
targeting a half or full marathon, your first (or fastest) 5K,
or just the ability to run stronger or longer, here are the
interval sessions that can get you there.

FINISH YOUR FIRST 5K THE WORKOUT Try a NAIL A SHORT RACE practise the pain, stress
Steady, consistent running fartlek run – it means The biggest barrier to a and fatigue of that pace,’
will get you to the finish line ‘speed play’ in Swedish. faster 5K or 10K comes says coach Carl Leivers.
of your first 5K. But if you After a 10-minute warm- from waste build-up in your THE WORKOUT After a
can already comfortably do up, choose a landmark muscles when you pick up 10-minute warm-up, run 12
an easy 5K, adding surges between 30 seconds and the pace, says Gaudette. x 400m repeats at your 5K
of speed will make a faster- three minutes ahead. Run at Intervals at race pace train pace (if that’s your goal),
than-usual pace come a comfortably tough pace your body to process these with 30 seconds of easy
naturally on race day. Plus, – you should be able to substances while upping running in between. Doing
mixing things up with a speak a word or two – until the rate at which oxygen a 10K? Do 16 × 400m at
weekly speedy run adds you reach it. Jog slowly for travels to your muscles, 10K pace. The first few
fun to your training routine, the same amount of time. allowing you to run faster reps should be ‘easy’ – the
says coach Rebekah Mayer. Repeat for 10 minutes. for longer. ‘It’s a chance to second half should be tough.

44 RUNNER’S WORLD
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RECOVERY ZONE
What you do between hard intervals depends on the
purpose of your workout

STANDING WALKING JOGGING

This alleviates Newer runners It keeps your
stress and benefit most heart rate up,
impact between from walking extends
short, fast reps between distance and
when you’re repeats of at simulates
building speed least 400m – late-race
and strength. it brings your fatigue. It is a
Avoid dropping heart rate down good recovery
your hands to but, crucially, for most
your knees, it keeps blood workouts done
could cause flowing to clear at less than
lightheadedness. waste products. all-out effort.

BUILD STRENGTH flexible muscle fibres into the EXTRA ENDURANCE half-mile or mile repeats at
Age and/or neglect might fastest-twitch type. Intervals can boost your a comfortably challenging
mean weakers muscles, but THE WORKOUT Warm up, efficiency in ways that help pace (you might be able to
you can fight back with short, then run these repeats as you run longer than ever. speak a few words, but not
WORDS: CINDY KUZMA. PHOTOGRAPHS:

fast intervals. Using fast- fast as you can: 3 × 100m, ‘The more efficient you can quote Shakespeare, says
twitch fibres to propel you at 3 × 150m, 3 × 100m. be, the less energy you’ll Gaudette). Recover by
COREY JENKINS/GETTY IMAGES

full tilt trains your brain to Take two to three mins use to run a given pace,’ jogging for half the time the
recruit them more quickly at rest between each rep. As says Gaudette. ‘That allows rep takes. Start with three
any speed. Your body can you sprint, lean forwards you to potentially go a lot miles or six half miles, and
use them to keep you moving and paw backwards with farther before you start to increase every two to
when slow-twitch fibres are hamstrings and glutes. Do break down.’ three weeks until you’re
fatigued, says Mayer. These two strength sessions for THE WORKOUT Warm up logging five miles or 10
workouts can even convert hips, core and glutes too. for 10 minutes, then run half miles of fast running.

THE NEW COMPLETE GUIDE TO RUNNING 45

Up and at ’em Don’t let hills bring you down: use them
to build your speed and endurance

H
ills may loom large in your path, both 2010, he was surprised to find a lack of peer-reviewed
daunting and taunting. But if you take on the proof of the effectiveness of inclines in exercise-science
challenge to climb them, you’ll find a more literature. So he fired up his facility’s research-grade
powerful and efficient stride, which can net treadmills to fill the gap. In his 2013 study, published in
faster times on the other side. ‘Physically, the Journal of Strength and Conditioning Research, Ferley
training on hills builds muscle strength, and hill sprints had one group of randomly assigned runners crank up the
or repeats can improve running economy, which translates incline and complete hill workouts twice a week, while
into less expended energy over the course of a long race,’ another group performed faster repetitions on level
says running coach Lisa Reichmann. Coaches such as ground (and a control group kept up their typical
Reichmann have long touted the benefits of hill training training). The result: six weeks of incline training boosted
and now science can back the belief, thanks to recent runners’ top speed and allowed them to sustain it 32 per
research by Dr Derek Ferley, director of sports science cent longer than they could at the start of the study.
research and sports performance training at the Avera What explains the dramatic result? First, the intensity
Sports Institute in South Dakota, US. of uphill intervals improves your lactate threshold. That
Ferley, who is a runner, always incorporated hills into means your body produces less muscle-burning lactic acid
his own half-marathon and marathon training, but back in at the same pace and you’re better able to buffer the acids

46 RUNNER’S WORLD
 CHAPTER 2

1 2
FOR SPEED ON FOR LONG
THE ROAD TRAIL RUNS
The bulk of Ferley’s Though not quite
research is focused as effective as the
on heading up hills as fast shorter, faster inclines in
as possible in 30-second Ferley’s studies, longer hill
bouts. These speedy climbs repeats still boosted many
work similarly to plyometric fitness factors, such as
moves, he says. They build point of exhaustion. And
strength and allow muscles getting through a lengthier
to fire forcefully and more ascent sets you up for
quickly on any terrain. more technical courses.

The workout 30-second The workout Three-min

hill sprints at a 5-10 per hill intervals at a 10 per
cent incline. cent incline.
Do It Warm up with 1.5 Do It After warming up
miles of easy running. and drills (see left), take
Do high knees, skips and these longer repeats at a
lunges then add incline. pace slightly slower than
Take each 30-sec hill rep all-out. Jog/walk 3 mins
at nearly all-out. Jog for to rest – longer if your
2-3 minutes in between. heart is still pounding –
Start with 5-8 reps and then repeat. Start with
work up to 12-14. 2-3 reps and work up to 6.

3 4
FOR BETTER TO CRUSH A
BIOMECHANICS HILLY COURSE
Even shorter uphill Strength and
charges can help efficiency help,
you practise better form but racing well on rolling
without wearing you down, hills requires discipline
says Jim Walker, director and smart pacing, says
STREETS AHEAD at TOSH (The Orthopedic Reichmann (a Boston
Incline to the Specialty Hospital) in Marathon finisher).
incline – take on Salt Lake City, Utah, US. Practise doing long runs
the challenge
Inclines force your knees on a route mimicking the
to be high and to land with course, or push the pace
you do churn out. Flat intervals do this too, but with hills, feet underneath you. after a climb.
you don’t have to move as fast to reap the same rewards,
says Ferley. The workout 10-15-sec The workout 60-sec
Charging up slopes also demands more of your muscles hill reps at a 5-15 per hill reps at a 4-5 per
and nerves than sprinting on level ground, thus speeding cent incline. cent incline, then
up the connections between mind and body, making you Do It At the end of an race-pace miles.
more explosive. This ability to summon strength fast easy 3-miler, catch your Do It Warm up for 2-3
boosts how efficiently your hardworking muscles use breath before going uphill. easy miles, then do 6-8 hill
oxygen to power you forward, a key factor for success. Don’t worry about pace; repeats at an effort of 7/10.
Ferley has spent the past five years tinkering with focus on form – run tall, Jog down to recover. Run
PHOTOGRAPHY: GETTY

duration, grade and pace in the hope of finding the optimal swing your arms from hip easy for 2-3 mins, then run
hill-training formula. to chin and engage your 1-3 miles at goal race pace
While he says he’s not quite finished, you can use what glutes. Walk back down, before a 1-mile cool-down.
he has discovered – along with a selection of tips from then go again. Start with This trains both fast-and
some of the running world’s top coaches – to take your 5 reps and go up to 20. slow-twitch muscle fibres
running to new heights. Here’s how… Stay springy throughout. to hit goal race pace.

THE COMPLETE GUIDE TO RUNNING 47

 Making
good progress
Progression runs are a great way to build strength, speed and toughness
– and there is a multitude of variations to fit every goal

A
decade ago, progression runs were considered
a Kenyan training secret. Today, they’re no
longer restricted to fleet-footed east Africans:
many runners and coaches use them. But
how and when to run them is often unclear.
The name ‘progression run’ designates only that the run
advances from a slower to a faster pace. It can have one
gear change or many; it can be a sub-threshold workout or
an intense, faster-than-race-pace workout, or both in the
same run. That variability is part of the value, making
progression runs a versatile tool in your box of workouts.
Also valuable is the fact that you work various paces and
systems in the same routine. The following are a few
favourite progression runs from top coaches and athletes,
which you can adapt for any training plan.

MEDIUM-TO-HARD LONG RUN

FROM: Ryan Hall, sub-2:05 marathoner, US Olympian
THE RUN: Start with one hour to 70 minutes at a
medium effort (approximately a minute slower than
marathon pace), then go into 50-60 minutes of
hard running at around marathon pace.
USEFUL TOOL
WHEN: As a marathon simulation, mid-to-late in a
A progression run
training
can helpprogramme.
increase
your speedNOTES:
COACH’S
‘This is hard for me.
After a warm-up
and cool-down I’ll
have covered 20-26
PACE

Medium effort
PHOTOGRAPHY: GETTY

miles. I like this run Marathon pace

because it teaches
me to run fastest at
the end when my
DISTANCE/TIME
legs are really tired.’ 60-70 min 50-60 min

48 RUNNER’S WORLD
 CHAPTER 2

5K PACE CUTDOWN
FROM: Micah Porter, coach place of structured intervals.

Faster than
5k pace
THE RUN: During a 45-minute run, do COACH’S NOTES: ‘For athletes who 50%
slower 25%
the first 15 minutes 50 per cent slower have set down a good aerobic base

PACE
5k pace slower
5k pace 5k
than race pace, 13 minutes at 25 per through the winter, progression runs pace

cent slower, 10 minutes at race pace, test their endurance, strength and
and seven minutes faster. aerobic limits. My runners find it hard DISTANCE/TIME

WHEN: Primarily early in the year, to run the last seven minutes; but it’s 15 min 13 min 10 min 7 min

with some athletes running these in crucial in improving lactic threshold.’ 45 min

OUT-AND-BACK TEMPO
FROM: Trina Painter, coach in comfortably hard, with runners able to
Flagstaff, Arizona, US hold one-word conversations. Those
THE RUN: Run out for 10-20 minutes who turn sooner take the lead and
easy. Turn round and return two to five try not to get caught by the others. Easy pace

PACE
minutes faster at threshold pace. Running at the front changes mental Threshold pace

WHEN: A few times before a 5K. focus – people surprise themselves

COACH’S NOTES: ‘The goal is a by how well they run to stay up front DISTANCE/TIME
moderate, less-than-race-pace effort; compared to feeling they’re hanging on.’ 10-20 min 2-5 min faster

STEADY TEMPO DROP

Half marathon
FROM: Layne Anderson, coach COACH’S NOTES: ‘Progression runs

Under marathon
race pace

pace
of Olympic marathon runner give good, controlled volume and

5 secs per
mile faster

mile faster
5 secs per
Diane Nukuri prime the pump at the end with some PACE

mile faster
5 secs per

mile faster
5 secs per
THE RUN: A nine-mile progression fast-relaxed running. They’re easily
run with a rise in pace, approximately tailored to the level of groups and can
five seconds per mile, until the last be adapted for specific distances. DISTANCE

1.5 miles at half marathon pace. I get a lot of good feedback and 1.5m 1.5m 1.5m 1.5m 1.5m 1.5m

WHEN: Later training schedule. they’re a great confidence booster.’ 9 miles

LONG RUN CUT-DOWN

FROM: 2:11 marathoner Pete Pfitzinger COACH’S NOTES: ‘We had an
2 min slower than
marathon pace

1:30 min slower than

THE RUN: 20-23 miles. Start easy outstanding group training in the
marathon pace

1 min slower than

marathon pace

marathon pace
Accelerate to

and slowly increase the pace to a mid-to-late 1980s. None of this

PACE

Marathon
minute-per-mile faster by 10 miles was planned, unless one of the
pace

and another 30 seconds by 15 miles. marathoners had to put in a hard

Finish at close to marathon pace. session. Our loops were out and back, DISTANCE

WHEN: Alternate weeks for the last and the sense we were heading home 5M 5M 5M 2-4 M 3-4 M

12 weeks of marathon training. stimulated the effort.’ 20-23 Miles

FAST-FINISH LONG RUNS

all-out last 400m
Accelerate to

FROM: Greg McMillan (via Gabriele WHEN: Three to four times every
Rosa, coach of Kenyan champions). other week towards the end of your
1 to 2 min slower
Marathon

THE RUN: Start at your normal long marathon training. Make sure you’ve
PACE

pace

than marathon pace

PHOTOGRAPHY: GETTY

easy-run pace, one to two minutes got several steady long runs under
slower than your marathon pace. Six your belt before adding it on.
miles from the end, go up to your COACH’S NOTES: ‘You run as hard as DISTANCE/TIME
Last
marathon pace. Increase the last two you can for the last 10-30 minutes: it’s 2m
Last 6m
miles to end with all-out 400m finish. gruelling but race-specific training.’ Long run

THE COMPLETE GUIDE TO RUNNING 49

 OUTSIDE IN
Treadmill running
doesn’t have to
be a chore

PHOTOGRAPHY SHUTTERSTOCK
PHOTOGRAPHY: GETTY

50 RUNNER’S WORLD
 CHAPTER 2

The upside
of running inside Whether you’re a convert or a sceptic, here’s how to
get the most out of your time on the ’mill

T
he treadmill can be more than can tackle made-to-order hills and enjoy
a stopgap on days when the cushioning that protects your joints. Most
weather doesn’t cooperate or importantly, you force yourself to stick to a
the baby is taking a nap. Done pace. ‘You’ve got to keep up, or you’ll fly off
right, treadmill training will the back of the machine,’ says Rick Morris,
help you maintain and improve your author of Treadmill Training for Runners
fitness on dark winter days so you’re ready (£13.99, [Link]).
to race — or outpace your running buddies It may take a little experimenting to
— by the time spring comes around. build a routine you enjoy. That’s fine — just
‘If you’re doing a spring marathon like don’t make it too much of a routine. One
London, the treadmill gives you the option day do a steady run, the next, intervals.
to bringing some of your training indoors,’ Never get locked into a pattern otherwise
says running coach Nick Anderson your body will adapt and you won’t benefit.
([Link]). Check out these workouts that make the
On top of a friendlier temperature, you most of the treadmill’s multiple programmes.

DREAD THE ’MILL? Nine reasons to take your training indoors

1 It’s the only way to

do a tempo run on
a cold, sleety morning
3 You can condition
your legs to get used
to running up a variety of
5 You get to do less
layering, less shivering
and less laundry.
pound down the other
side of them, either.

without cursing your

very existence.
different inclines, even if
you live in Suffolk.
6 You don’t have to push
a 20kg baby jogger up
8 A cushioned treadmill
belt is kinder to your
body if you’re recovering

2 4
PHOTOGRAPHY: GETTY

There’s no need to There’s no more steep hills. from an injury.

obsess over your mile dashing out of the
splits because the belt
demands an even pace.
You can’t get it wrong.
door trying to squeeze in
an evening run before it
gets too dark.
7 You can do hill repeats
without having to look
for suitable gradients – or
9 It’s the only time
you’ll ever watch that
cutting-edge US box set.

THE COMPLETE GUIDE TO RUNNING 51

 1 RACE SIMULATION
DO IT TO Train for the race course

Wouldn’t it be great if you could train for the hills you’ll

encounter in your upcoming race? You can: it’s possible to
get an elevation chart for many races so you can simulate
its topography on the treadmill.

THE WORKOUT button at the same point in

Mimic the course by using your treadmill run.
the race’s elevation map
to replicate your ups and INSIDE SCOOP
downs on the treadmill. On race day, when you
For instance, say you get to that killer hill, you
know there’s a killer hill can approach it with
two-thirds of the way into confidence, secure in the
the 10K you’ve entered. All knowledge you’ve done it
you have to do is hit the ‘up’ before.

2 RANDOM INTERVALS
DO IT TO Mix things up

Unpredictable changes in incline and speed provide a more

complete workout than a steady pace on a flat surface
because they force you to work different muscles.

THE WORKOUT INSIDE SCOOP

Just a little variation in If you don’t have much
your run helps the time time, this will give you a
go by much faster. Try a burst of intensity over a
10-minute warm-up, short period. Plus, it’s a
20 minutes of random healthy change for the
intervals and a 10-minute obsessives among us who
cool-down. A bit of variety like to plot out
is good for all of us. every split.
PHOTOGRAPHY: GETTY

FATIGUE SLOWS US ALL DOWN. BUT ON A TREADMILL

YOU CAN ONLY SLOW DOWN WHEN THE BELT DOES
52 RUNNER’S WORLD
 CHAPTER 2

3 SPEED INTERVALS TREAD

DO IT TO Get faster RIGHTLY
Most people slow down during intervals because they’re fatigued. ‘On Treadmills offer some
the treadmill, you can only slow down when the belt does,’ says Morris. benefits you may not get
from roads and pavements
THE WORKOUT two minutes of easy jogging in — as long as you adapt your
Try three sets of three minutes between each rep. Add another workouts and tell the
at about 10 seconds per mile set every two weeks. machine to match
faster than 5K pace. It takes the the conditions.
treadmill a few seconds to get INSIDE SCOOP
to your interval speed, so start
timing once you’ve reached it. Do
It’s a killer, but the results
will definitely show. 1 ADJUST AS YOU GO
Whenever Olympic
marathoner Magdalena Lewy-
Boulet uses the treadmill, she
whacks the elevation up by

4 TV TEMPO RUN two per cent to counter the

lack of wind resistance she
would face outside. Because
DO IT TO Lock in your pace there’s no hard science
equating wind resistance
Tempo runs are hard to get right, especially for new runners. Put in your to incline percentages,
target pace and the treadmill will ensure you stay at the right speed. experiment with your
own adjustments.
THE WORKOUT adverts, then resume your faster
Find a treadmill at the gym with pace when the programme
a TV attached and tune in to ITV
10 minutes before your favourite
half-hour programme. Do a
comes back on. Cool down
for five minutes. 2 SHORTEN YOUR STRIDE
While the constantly
moving surface and extra
10-minute warm-up, and move INSIDE SCOOP cushioning of a treadmill has
up to your tempo pace when the As you improve, try maintaining its benefits, it also makes
episode begins. Jog during the your tempo pace throughout. most people adopt a shorter
stride. ‘It’s sort of like running
on grass instead of a nice firm
surface where you generate a

5 HILL REPEATS lot of power,’ says Rick Morris.

Listen to your body to find
a comfortable pace. If your
DO IT TO Design your own terrain normal easy outdoor pace
feels hard on a treadmill,
You control the gradient and you don’t have to place more stress on your slow it down.
quads. Instead, flatten the belt for a quick recovery, then go back at it

THE WORKOUT
Try one-minute runs up a four
per cent incline with two minutes
INSIDE SCOOP
‘You’re doing the same intensity
as you would be if you were
3 DRINK UP
Due to the lack of
circulating air you’re likely to
PHOTOGRAPHY: GETTY

of slow, flat jogging in between. running on a track, but on a sweat more on a treadmill.
Build up to 10 reps at six per cent. track your legs have to move To avoid dehydration, drink
You still get a cardiovascular much faster,’ says US Olympic two to four sips of water
challenge but this is much easier marathoner Magdalena every 15 minutes while you’re
on your legs. Lewy-Boulet. running indoors.

THE COMPLETE GUIDE TO RUNNING 53

 PHOTOGRAPHY: GETTY

WHEELY FAST
Pedal your way
to quicker feet

54 RUNNER’S WORLD
 CHAPTER 2

Cross purposes
Adding different disciplines to your
regime can greatly improve your running

C
ross-training can be a tough Life used to be simple. Runners ran and
concept for those who don’t swimmers swam. Cyclists pedalled and
believe that workout variety weight-lifters grunted. Then everything
is the spice of training life. got mixed up. Runners started cycling,
It’s more than just trying to swimmers lifted weights and cyclists
find the extra time – after all, a 30-minute started running. Now, it’s not unusual
run is often difficult enough to fit in. So to see athletes climbing stairs that go
where are you going to find the time to nowhere, or cross-country skiing over
swim, cycle, lift weights and all the rest? a gym floor or doing that weird circular
Maybe we feel under pressure to put running thing with the poles. These
more effort into cross-training because of activities may well look odd but they’re
the increasing interest in triathlons and very good for you. You’ll stretch certain
multi-discipline events. To be an elite muscles, strengthen others and burn
triathlete, some people will spend many plenty of calories.
hours a day training. Who needs all of it? Which is all well and good but what
Fortunately, no one but an elite athlete. exactly can cross-training do for runners?
Still, the rest of us can benefit from more And, given all the cross-training choices,
realistic doses of cross-training. However, which disciplines are the best ones for
it’s hard to work out where to begin, how you? Luckily, we’ve done the research and
much and what kinds of cross-training to do. here are the answers…

THE DO MORE, GET FITTER THEORY THE SPECIFICITY THEORY

Proponents of this think runners should cross-train with Specificity advocates believe runners shouldn’t cross-
exercises and activities as close to running as possible. train – and that’s the end of it. It’s a waste of time and will
THE LOGIC The stronger you make the muscles you use only tire you out. When you need a day off, take a day off.
for running, the better you’ll run. THE LOGIC All training should be specific to your sport,
therefore the best training for running is to run.
THE REST THEORY
According to this approach, runners should cross-train No wonder so many runners are confused. Who are
with sports that are as different from running as possible. they supposed to believe, and which theory should they
THE LOGIC You burn calories and get a workout, and, follow? Overleaf, we’ve designed grids for five different
at the same time, you’ll be resting your running muscles types of runner. Choose the category that describes you
and won’t be creating one-sport muscle imbalances. and follow the advice. It’s time to get cross.

THE COMPLETE GUIDE TO RUNNING 55

BEGINNER
This is for runners who do 5-15 miles per week.

THE BASICS If you’re running to get into shape, the first

thing you need to do is build up your cardiovascular system.
A strong heart and lungs will supply more fuel to your leg
muscles and allow you to run without feeling out of breath.
If you’re switching to running from another sport,
you’re probably fit enough to run a few miles without
much problem, but don’t overdo it. Running involves more
pounding than most other sports, and it takes time for the
muscles, tendons and ligaments to adapt.

THE PROGRAMME The best cross-training programme

for beginners is one that mixes running and cross-training
in equal amounts. If you’re running twice a week, try cross-
training twice a week as well. This will allow you to build
your cardio system and muscle strength without undue risk
of injury. If you can’t handle more than one hard run a week,
split your workouts between running and cross-training.

THE EXERCISES As a beginner, almost any aerobic

activity will help to increase your cardiovascular strength.
The best exercises are those that also strengthen as many
of your running muscles as possible. These exercises will
improve the co-ordination of your running muscles and
teach them to process and store fuel more effectively.

INTERMEDIATE
This is for runners who do 15-40 miles per week.

THE BASICS You have developed a strong cardio system ADVANCED

through your running so easy cross-training won’t improve This is for those who run more than 40 miles per week.
your running performance. You need to choose cross-
training that either provides a high-intensity cardiovascular THE BASICS You’ve likely maximised your cardiovascular
workout or specifically targets your running muscles. conditioning, as well as the strength of your leg muscles, so
cross-training won’t directly do you much good. To improve
THE PROGRAMME Run two to three times as much as your running performance, you need to add quality to your
you are cross-training. Run for two or three days, and runs. Running coaches and exercise physiologists generally
then do cross-training. If you are doing two hard runs a recommend at least two hard runs a week – a shorter
week, do cross-training that allows you to exercise at a interval session on the track and a longer tempo run.
moderate pace. You should be using these workouts to give
your running muscles some extra training without extra THE PROGRAMME Since both hard running and high
pounding. If your body can only handle one hard run a mileage can increase injury risk, your best bet may be
week, then one of your cross-training workouts should total rest rather than cross-training. If you don’t want days
be hard also. off, consider low-intensity cross-training with a sport that
doesn’t tax your running muscles. This will burn calories,
THE EXERCISES Cross-training exercises that provide
PHOTOGRAPHY: GETTY

and variety will keep you mentally fresh. If you cross-train,

high-intensity cardio workouts are cross-country skiing, swap an easy run with some cross-training.
stair climbing and high-cadence stationary cycling.
Grinding away in a high gear on a bike will slow your THE EXERCISES Cycling, pool running, swimming and
turnover, but using a high cadence (over 90RPM) will keep rowing give your running muscles a break and let them
you quick and allow you to get your heart rate up. recover for your next hard run.

56 RUNNER’S WORLD
 CHAPTER 2
BETTER WETTER THE PROGRAMME The best cross-training programme
Swimming helps
you concentrate for injury-prone runners involves doing two to four runs
on your breathing per week (depending on how much your body can take)
and two cross-training workouts. Both your cross-training
workouts should target running-specific muscles in order
to help to increase their strength and efficiency without
subjecting them to more pavement pounding. The extra
training of these muscles through cross-training rarely
produces injuries because high impact is the main injury
cause, but if you’re unsure, ask your doctor for advice.
To reduce the risk, don’t do more than a single high-
intensity workout per week.

THE EXERCISES So, injury-prone runners should keep

their cross-training workouts as specific to training as
possible. In-line skating, stair climbing, rowing and cross-
country skiing are good choices. Unfortunately, some
injuries – stress fractures in particular – don’t allow many
cross-training options. In these cases, cross-training in
the pool by swimming or deep-water running is the best
alternative. These are non-weight-bearing activities that
don’t hurt the legs.

GENERAL
This is for low- to mid-mileage runners more concerned
with overall fitness than racing.

THE BASICS Look at any elite runner, and you’ll notice

that running doesn’t do much for the upper body. It also
neglects quadriceps in favour of the calves, hamstrings and
buttocks. Furthermore, after the age of 30, all the muscles

INJURY PRONE
in our bodies begin to lose strength. Fortunately, exercise
can cut the rate of decline almost in half.
This is for runners who experience two or more running
injuries in any given year. THE PROGRAMME For total-body fitness, run twice a
week and do a complementary exercise on one or two other
THE BASICS Surveys show two out of every three days of the week. In addition, 20 minutes of circuit weight
runners can expect to be injured in the course of a year. training twice a week will help you condition all of those
Cross-training can help in two ways. Firstly, it can keep muscles that may have been missed out.
you healthy by allowing you to continue exercising
without the constant pounding of running. Secondly, THE EXERCISES General-fitness runners need exercises
cross-training can help forestall the performance losses that target the upper body and quads. Try swimming
that come when an injury keeps you from running. Studies (because not only does it work the running muscles but
have shown that runners can maintain their running times it also makes you concentrate on your breath), rowing or
for up to six weeks by cross-training alone if done at the using an elliptical trainer to ensure you work your upper
proper intensity. body, too.

A STRONG HEART AND LUNGS WILL ALLOW YOU

TO RUN WITHOUT GETTING OUT OF BREATH
THE COMPLETE GUIDE TO RUNNING 57
58 RUNNER’S WORLD
 CHAPTER 2

Running
strong
Myths about strength training can prevent runners
from working to their full potential

O
ften I hear false or misgu
guided
u However, strengt gth
t training presents a
notions about weight training,’ different physiological stimulus, one that
says Luke Carlson, coach of includes a host of distinct benefits that
elite athletes and competitive running doesn’t provide, but which are
recreational runners. crucial to health and optimum performance.’
‘Certainly, running should always be the Here is a primer to help you safely become
primary focus of your training programme. a stronger runner.

MYTH 1 Runners don’t need to lift weights. If they want to get stronger, they should run more

TRUTH Medicine and Science in Sports showed that resistance

Strength training works in two ways: it prevents injuries training improves running economy and builds muscle
and enhances performance. Properly done, strength fibres. Other studies have linked weight training to
training provides the foundation for injury-free running better body composition and resting metabolic rates.
and the ability to adhere to a regime of mileage, speed As we age, strength training is particularly important
and tempo work. Numerous studies have shown that – studies show that running does not offer protection
strength training will enhance running performance. against the gradual loss of lean muscle. As muscle goes,
A 2013 review of research in the Scandinavian Journal of we lose a larger percentage of fast-twitch muscle fibres.

THE COMPLETE GUIDE TO RUNNING 59

 MYTH 2 Body-weight exercises are better for runners than using the weights room

TRUTH
A strength-training exercise is simply a biomechanical there is really no scientific or theoretical basis for this.
or anatomical movement with resistance. The resistance For example, some say beginners shouldn’t bench
may come from a band, machine, free weight or your press; they should do press-ups instead. But a press-up
body weight – our muscles can’t decipher where the represents far too much resistance for some people,
resistance originates. So a lunge, a squat and a leg press as evidenced by any beginner’s class at the gym, for
are in some ways the same exercise – they involve knee example, (or indeed anyone without particularly strong
extension and hip extension caused by the contraction of arms). A bench press (or any type of machine that
the glutes and quadriceps. Over the years, we have come involves a press) allows for many different resistance
to think of certain exercises as more fundamental, but increments, so it can be better for beginners.

MYTH 3 Plenty of reps are nee

edeed if you want
to build endurance sttren
ngth MYTH 4 Use light weights and
don’t exhaust yourself

TRUTH TRUTH
Thee number of repetitions is not critically im
mporrtant. Many runners assume that lifting heavy weights is a good
Runnners have been told to perform a high nu umber of reps to way to get injured. In fact, fast movements that create
spe
ecifically enhance muscle endurance. Butt som me research high external forces on joints are more likely to set you up
hass revealed that doing fi
fivve reps or 20 reps will produce the for injury. Lift a weight heavy enough to exhaust you in
sam
me benefit in terms of muscle strength and d endurance. eight to 20 reps. Train to the point of momentary muscle
Thee key is to make sure that you are doing go oodd-quality fatigue. Focus on continuing each set of exercises until it is
rep
ps – that is to say they’re unhurried and yo ou go through impossible to complete another perfect rep. This ensures
the
e full range of movement. optimal muscle fibre involvement.

MYTH 5 Lift with quick movements for more power and speed

TRUTH
Lift and lower weights slowly. Take two to three seconds joints and connective tissue and the greater the risk of
to lift the weight and at least four seconds to lower it. injury. To create explosive effort without the risks, plan
A mantra for the runner is, ‘To become fast, lift slowly.’ to lift the weight as fast as you possibly can near the
If you move quickly, you incorporate momentum, unload end of each set of exercises, when you are fatigued.
your muscles and minimise muscle fibre involvement. Fast movement will be impossible, but you’ll still recruit
Also, the faster you move, the greater the forces on your fast-twitch fibres.

MYTH 6 Working the core is key as running

trains all your other area
as MYTH 7 You need to strength train several
times a week to see benefits

TRUTH TRUTH
Ressearch indicates that upper-body, lower-b body and A very small amount of strength training can bring
middsection strength training all contribute to
o im
mproved tremendous benefits to a runner. In our case, more is
runnning performance. You should do exercisses that involve not better – you should strength train only once or twice
all the major muscle groups. Rather than stre enggthening an per week and your total weekly strength-training time
are
ea you assume is weak, you are better off devveloping commitment should be 30-60 minutes. That’s the optimum
streength in all muscle groups to create balannce and synergy. amount of time you should dedicate to this type of exercise.

60 RUNNER’S WORLD
 CHAPTER 2

SAMPLE
WORKOUTS
Key moves to boost
injury prevention
and performance

Try the following two strength-

training workouts, once or twice
a week. Use weights, machines
and body weight. They promote
injury prevention, improve body
composition and performance.
See [Link]/
uk/training-plans for more
information and descriptions.

WORKOUT 1
LEGS
■ Leg press, squat or lunge
■ Leg curl
■ Leg extension
■ Ankle dorsiflexion
■ Single-leg hip flexion

UPPER BODY
■ Shoulder press
■ Pulldown
■ Chest press

MIDSECTION
■ Crunch
■ Low-back extension

WORKOUT 2
LEGS
■ Leg press, squat or lunge
■ Hip adductor
■ Hip abductor
■ Calf/heel raise

UPPER BODY
■ Incline press
■ Seated row
■ Dip/press-up
■ Shoulder shrug
■ Lateral raise

MIDSECTION
■ Torso rotation

THE COMPLETE GUIDE TO RUNNING 61

CORE VALUES
Build strength
from the middle
of your body

62 RUNNER’S WORLD
 CHAPTER 2

Centre
of attention
Forget crunches: if you want to get faster, fitter and stronger,
you need to train your core like a runner

O
nce you’d have been hard-pressed to find elite finish and maintaining form mile after mile. ‘When your
runners paying attention to their abdominal core is strong, everything else will follow,’ says coach Greg
muscles. Today, it’s almost mandatory. ‘It’s so McMillan. ‘It’s the foundation for all of your movement,
important. The stronger the core, the more no matter what level of running you’re doing.’
likely you are to hold your form and less likely The key is to train your core like a specialist would.
to get injured,’ says marathon world record holder Paula Quality core work is by no means easy, but it doesn’t
Radcliffe. You simply can’t run your personal best without require that much of your time, says running coach Nick
a strong core: the muscles in your abdominals, lower back Anderson. ‘You don’t need to put in any more than 15
and glutes. They provide the stability, power and endurance minutes just a few times a week.’ It’s an investment that
that runners need for powering up hills, sprinting to the will pay dividends when you are out on the road.

KNOW YOUR CORE

A close look at the muscle groups that make up your core
PHOTOGRAPHY: SARAH A FRIEDMAN ILLUSTRATIONS: SUPERCORN, JOHN MCNEIL

Quadratus
Transversus External lumborum
abdominis obliques Erector spinae

Lower rectus Gluteus

abdominis Rectus medius
abdominis

Gluteus
maximus
Rectus femoris

THE COMPLETE GUIDE TO RUNNING 63

ABS-OLUTELY
Strong abdominals
can power your runs
as much as your legs

BUILD A STRONG CORE

Here’s how a strong midsection will help avoid injury and finish races faster

SPEED UPHILLS DOWNHILLS ENDURANCE LATERAL

As you extend your If your core is strong, You need strong As you near the end MOVEMENT
stride or quicken the your legs will have gluteal muscles to of a race, a solid Whenever you have
rate of your leg and a stable plane to absorb the impact core helps you to suddenly move to
foot turnover when push from for a and counter the maintain proper the side the obliques
you’re trying to pick stronger ascent. momentum of form and run provide stability
PHOTOGRAPHY: SHUTTERSTOCK

up the pace, the lower When you swing forward motion. efficiently, even and help keep you
abs and lower back your leg forward, the Without core strength, through fatigue. upright. If your core
are called into action. hip-flexor muscles, your quads and knee With strong abs and is weak, you may end
The stronger and more such as the rectus joints bear the extra lower-back muscles, up leaning into the
stable these muscles, femoris, pull on pounding of your body it’s easier to stay movement, which can
the more force you the pelvis. As you weight, which can upright. A weak core put excess weight and
can generate as you push off, glutes and lead to fatigue, pain puts too much stress strain on the joints in
push off the ground. hamstrings fire up. and serious injury. on hips and knees. your legs and feet.

64 RUNNER’S WORLD
 CHAPTER 2

SUPERMAN
WHAT IT HITS
Transversus abdominis
(deep abdominals)
and erector spinae
(lower back).
HOW Start face down
on the floor, with your
arms and legs extended Hold for three counts, GET IT RIGHT Don’t lift
out in front of you. then lower. Repeat with your shoulders too high.
Raise your head, your your right arm and left MAKE IT HARDER Lift
left arm, and right leg leg. Do up to 10 reps both arms and legs at
five inches off the floor. each side. the same time.

BRIDGE
WHAT IT HITS Glutes
BEYOND and hamstrings.
HOW Lie on your
CRUNCHES back with your knees
bent 90 degrees, your
A 15-minute workout feet on the floor. Lift
for runners your hips and back
until your body forms and repeat 10 to 12 times. MAKE IT HARDER
The good news: a quality core a line from your GET IT RIGHT Squeeze Straighten one leg
strength work doesn’t require a shoulders to your your glutes at the top of and point it outwards
great deal of time or equipment knees. Hold for five to the movement and don’t while your hips are
– just 15 minutes three times a 10 seconds. Lower let your spine sag. raised up.
week, a few feet of floor space
and some key moves done
correctly and consistently. This
workout is designed by Greg
McMillan, a running coach
and exercise scientist, who
has worked with recreational METRONOME
runners and world-class WHAT IT HITS
athletes. The workout is devised Obliques.
to strengthen specific muscles HOW Lie face up with
runners need for bounding up your knees bent and
hills, sprinting to the finish, raised over your hips,
enduring long distances and your feet lifted, and
preventing running injuries. your arms out. Rotate touching. Go back to GET IT RIGHT Don’t
Try doing two sets of these your legs to the left, the centre, then rotate swing your hips or
moves right before or after your bringing your knees your knees to the other use momentum.
run, three times a week. as close to the floor side. Do 10 to 12 reps MAKE IT HARDER
as possible without on each side. Keep your legs straight.

THE COMPLETE GUIDE TO RUNNING 65

SIDE PLANK PLANK LIFT
WHAT IT HITS Obliques, transversus abdominis, WHAT IT HITS Transversus abdominis and lower back.
lower back, hips and glutes. HOW Begin face down on the floor, propped up on your
HOW Lie on your right side, supporting your upper body on forearms, with knees and feet together. With your elbows
your right forearm, with your left arm at your side. Lift your under your shoulders, lift your torso, legs and hips in a
hips and, keeping your body weight on your forearm and straight line. Hold for 10 seconds. Raise your right leg a few
the side of your right foot, extend your left arm above your inches, keeping the rest of the body still. Lower and repeat
shoulder. Hold for 10-30 seconds. Switch sides and repeat. with your left leg.
GET IT RIGHT Maintain a straight line from ankle to GET IT RIGHT Pull in your belly and don’t let your hips sag
shoulder. Keep your hips up; don’t let them sag. down towards the floor.
MAKE IT HARDER Support your upper body with your MAKE IT HARDER Do the exercise for longer each time it
right hand, not your forearm. becomes too easy.

ALL THE RIGHT MOVES

A few quick fixes to your training will pay off on the run

THE MISTAKE THE MISTAKE THE MISTAKE THE MISTAKE

You’re doing the You’re a creature You whip through You ignore what
wrong exercises of habit your workouts you don’t see
‘The biggest mistake that Even if you’ve moved If you’re flying through the Runners often have weak
runners tend to make is beyond crunches, you may moves in your workout backs because they just
to take strength-training find you have slipped into you’re using momentum, forget about them: out
moves, such as crunches, a non-beneficial routine. not muscles. of sight, out of mind,
straight from the fitness ‘You need to constantly says running coach Nick
industry,’ says coach challenge your muscles to THE FIX Anderson. ‘But when
Greg McMillan. For most get the best results,’ says Slow it down. Exercises you’re running, especially
runners, standard crunches coach Sam Murphy. like the plank, in which you if you’re running for a long
aren’t helpful because they hold one position for 10-60 time, those muscles in the
don’t work the deep core THE FIX seconds, force you to work lower back are crucial for
muscles that provide the You need to mix up your your muscles continuously. providing you with stability
stability to run mile training. Fine-tune your Even in exercises that and good support.’
after mile. workout to make it more involve repetitions, make
difficult than before. Try steady, not rapid-fire, THE FIX
THE FIX balancing on one leg or movements. ‘It takes Include at least one –
Do workouts that hit the changing your arm position. intention,’ says Paula ideally more than one
muscles and movements At the gym, use devices like Coates, author of Running – exercise that targets
PHOTOGRAPHY: GETTY

that you need. The plank a stability ball – an unstable Repairs: A Runner’s Guide the lower back and glutes
lifts and strengthen the platform that works your to Keeping Injury Free (A&C in each workout. Moves
obliques, on the sides of the core muscles harder to Black). ‘You mustn’t rush such as the bridge and
trunk and the transverse keep you steady. And as a your exercises or you can’t Superman help build
abs; these muscles wrap rule, change your routine be sure you’re doing them muscles that will support
around you like a corset. every six weeks or so. properly,’ she says. and protect the spine.

66 RUNNER’S WORLD
 CHAPTER 2
CRUNCH TIME
You can do it if
you put your
back into it CORE
MELTDOWN
Maintain it correctly or suffer
the consequences

Your core is like a power plant.

If it’s not working efficiently, you’ll
waste energy, says Tim Hilden,
a physical therapist, coach and
physiologist who specialises in
running. ‘You’ll see too much
unwanted movement, which
decreases performance or sets
you up for injury.’ Here are
three areas that can be injured
as a result of a weak core.

LOWER BACK
As your legs pound the pavement,
your vertebrae absorb much of the
force. That shock worsens if your
core is weak, which will produce
lower-back pain. Build those
muscles with moves like
the superman (page 69).

HAMSTRINGS
When your core isn’t stable,
your hamstrings often have to
work extra hard, says running
coach and physiotherapist Paula
Coates. The added work can leave
them shorter, tighter and more
vulnerable to injury. To strengthen
them, as well as your glutes,
try exercises like bridges,
lunges and squats.

KNEES
Without a stable core, you can’t
control the movement of your torso
as well, and you risk putting excess
force on your joints each time your
foot lands. This can lead to pain
under the knee (known as ‘runner’s
knee’), patellar tendinitis (a sharp
pain in the bottom of the knee),
and iliotibial-band syndrome.
Planks strengthen the transversus
abdominis, which help steady the
core and prevent injury.

THE COMPLETE GUIDE TO RUNNING 67

 Mastering
the ages
Masters athletes can stay strong by adapting at each milestone.
Here, we show you how to get better with age

4
55 TO 6

4
35 TO 4 75 +
65 TO 74
4
45 TO 5

R
unning is a lifelong sport. You can start at longer, including recovery from hard workouts. But there
school and keep going as long as you can put is still lots to celebrate about being a masters runner.
one foot in front of the other. You mature, set ‘Humans adapt well to run into late middle age,’ says
goals and break PBs, but there comes a time Daniel Lieberman, an evolutionary biologist at Harvard
when the body moves beyond its peak. This University. He says our ancestors appear to have evolved
process begins in our 30s (except for those who took up to continue running or hunting well into today’s masters
running later in life and are still improving). The rate of years. ‘Hunter-gatherers often live into their 70s or 80s
decline increases to about 0.7 per cent per year through and they remain very active,’ he says.
our 40s, 50s and 60s. As you age your V02 max will reduce But you will need to adjust your training to the realities
and your muscle mass decreases, while wear and tear and of getting older. Our guide shows you how the adjustments
the legacy of injuries make you less flexible. Healing takes should evolve as you progress along the masters path.

68 RUNNER’S WORLD
 CHAPTER 2

YOUNG MASTERS

35 TO PRIORITIES
■ Look forward to

44
being competitive
in a new age
category.
■ Learn to evaluate
results in relation
to your workouts
and your effort.
■ Spend longer on
your warm-up and
warm-down.
■ Start to add extra
recovery time and

I
t’s tempting to deny that age has any faced similar issues when a knee injury in his cross-training days.
effect at the lower end of the masters 20s took him out of elite competition. ‘Learn
range. After all, Jo Pavey won the to race against yourself,’ he says. Andrew KEEP ON RUNNING
European 10,000m title at the age Begley used the Mile Down predictor Running economy
of 40 and the two oldest Olympic workout, working down from 1600m: 1200- doesn’t necessarily
marathon gold medallists, Carlos Lopes 800-600-400-300-200m. ‘When you add deteriorate with age.
(1984) and Constantina Dita (2008), were up all the times for this workout, I could run In a 2011 study
both 38 at the time of their wins. But we within 20-30 seconds of that for a 5K race,’ he in the Journal
should consider these results as outliers says. ‘So when I got into the race, I was trying of Strength and
rather than the norm. to run a little faster than predicted. If I could Conditioning Research,
Some spend their early masters career tell myself that I worked hard and didn’t quit, runners of various
bemoaning every race as a new personal it was a victory.’ ages were analysed
worst. Others embrace it, counting the days At this early stage of masters running for running economy,
until their 40th birthday. Amy Begley, who injuries can be more frequent and will take lactate threshold
was a 2008 Olympian in the 10,000m and longer to heal. ‘Extra recovery needs to be and muscle strength.
is now a running coach, says every athlete built in,’ says Amy Begley. And women need They showed
has to deal with change. ‘There was a high to be aware of the risk of declining bone mass. differences for the
point and now they have to reset the goals,’ ‘I encourage lifting exercises to maintain latter two metrics,
ILLUSTRATIONS SPENCER WILSON

she says. Her husband, Andrew, also a coach, density in the upper body and spine,’ she says. but no differences
in economy were
found between the
age groups. Work

INJURIES CAN BE MORE FREQUENT to maintain yours

by regular strength

AND WILL TAKE LONGER TO HEAL training (see p58).

THE COMPLETE GUIDE TO RUNNING 69

 MIDDLE MASTERS

45 TO

54 strength and flexibility. Two muscle groups

of importance are the calves and hip flexors.
For the calves, the most common problems
are inflexibility and muscle pulls. But ageing
calves can lose power. To see if this applies to
you, Cotner suggests finding a steep hill and
PRIORITIES
■ Find motivation
with each age
group or in beating

W
hile the increase in your running up it, counting strides. He uses a hill your PBs with
recovery time and the that’s about 500m long, with a gradient of age-grading.
decline in performances 12-14 per cent. The fewer strides it takes, the ■ Use newly found
can’t be ignored, this age more power you have in your calves. time to train more.
can be one of the most As for hip flexors, they are the muscles that ■ Work on strength
rewarding of a runner’s life. help lift your knees and swing forward between and flexibility,
People who had busy family lives when strides – meaning there is a strong correlation particularly in
they were younger may find new time for between hip flexor strength and speed. Tight the calves and
training. Another motivation is simply to beat hip flexors can lead to hamstring problems. hip flexors.
the age-grading curve. In fact, you can channel That’s because the hip flexors attach to the ■ Run on soft
the energy you once put into chasing PBs into pelvis and vertebrae in the lower back. When surfaces often.
chasing age-graded PBs. they get tight, says Cotner, they change the
But this is also the period when masters tilt of the pelvis. The result is weaker glutes, KEEP ON RUNNING
reality sets in. If you haven’t already adjusted less hip extension and weaker hamstrings. Running can reduce
your training to your changing body, you’re in The solution to these is strength and the hot flushes
danger of spending this decade fighting off flexibility training – see p58. that come with
injuries. ‘Put your health before your fitness,’ Other tips including spending as much menopause. Research
says running coach Tom Cotner. time as possible running on soft surfaces and from Pennsylvania
Part of staying healthy is maintaining adding in tempo runs, says Cotner. State University, US,
found both objective
and subjective
markers of hot flushes
YOU CAN MEASURE YOUR CALVES decreased after a
30-minute moderate-

BY RUNNING UP THAT HILL intensity treadmill run.

70 RUNNER’S WORLD
 CHAPTER 2

CLIMBING THE AGE GROUPS

55 64
PRIORITIES
TO
your recovery, not relying on timing rules
or other runners’ experiences. ‘The key is
only to do the next workout when you’re
■ Make allowances recovered,’ says Cotner. ‘In some cases it’s
for every year only a day or two longer than when you were
of ageing. in your 30s and 40s. Sometimes it can be a
■ Try cutting back on whole week.’
weekly mileage to Running coach Mark Cleary adds that this
reduce injury risk. is a good time to start taking extra rest days
■ Become expert at (even if that means having two or three days
monitoring your off in a row) if you feel a warning twinge.
recovery. ‘I’ve learned that being in the game is more
■ Use established important than trying to push and not being
fitness to maintain able to compete,’ he says.
performances Tom McGlynn, founder of the online
with less effort. training programme Runcoach, has devised a
rule of thumb he calls 60/80. It applies to
KEEP ON RUNNING runners of all ages (McGlynn is in his 40s)
A 2013 study in the but is particularly important to older masters

I
f you’re one of those people who is never European Journal of runners worrying about their inability to put
happy with your race results, this might Applied Physiology in the volumes they once did.
be a good time to start acknowledging found that masters What the 60/80 rule means, McGlynn
the successes you’ve already had. ‘I am runners following a says, is that even massive cutbacks in training
appreciating my past times more than maximum strength- don’t slow you down as much as you might
I did when I ran them,’ says Suzanne Ray, who in training programme fear. ‘I can do 60 per cent in terms of volume
2014 set the 60+ course record at the California for six weeks had a six and intensity and still be 80 per cent as good,’
International Marathon with a [Link], aged 62. per cent improvement he says. However, to make this work, he says,
‘The key to longevity in running is joy,’ she says. in running economy, you need to be careful not to increase your
But this doesn’t mean you can’t still continue compared to those speedwork in an effort to compensate for
to strive for improvement. Running, according to who did a moderate- reduced volume. ‘A lot of people do 60 per
Ray, is more about meeting your own goals than resistance plan cent of the volume and then they train so
it is about beating others, which means the drive or just ran. hard they wind up with Achilles tendinitis
to constantly seek more from yourself should and other problems,’ he says.
be ‘almost essential’.
Meanwhile, you will need to make some
training changes. One is to recognise that
just as masters runners don’t recover as easily as
open-class runners, older masters runners don’t
ONLY DO THE NEXT WORKOUT
recover as quickly as younger ones. You have
to become more adept at monitoring and judging WHEN YOU’VE RECOVERED
THE COMPLETE GUIDE TO RUNNING 71
 SENIOR MASTERS PRIORITIES

65
■ Find company: join
a club with strong
masters fields.
■ Define success on
your own terms.
■ Train cautiously,
recover well and
listen to your body.
■ Focus on flexibility
and coordination.

TO
KEEP ON RUNNING
It strengthens joints
and hips. In 2013 the

74
US National Runners’
Health Study found
runners have a 20
per cent lower risk
of osteoarthritis than
walkers. Those doing
15-23 miles a week had
a lower osteoarthritis
risk than those who
ran 8 miles a week.

H
umans are well adapted to marathon, researchers found the stride Try the ‘flamingo’: stand on one leg for
running into late middle length of runners over 60 was 17 per one minute, with a finger on the back of
age,’ says Daniel Lieberman, cent shorter, on average, than those of a chair to stabilise yourself. Then try it
an evolutionary biologist at 40-49-year-olds. To lengthen your without finger support, and finally try it
Harvard University. He stride, stretch after every run, with your eyes closed.
found our ancestors appeared to have concentrating on your hamstrings, Recovery and listening to your body
evolved to continue running into their calves and lower back. Try throwing in is ever more important. Joe Kregal, 70,
70s or 80s and remained active. some 10-15-second pickups (bursts of from Portland, Oregon, can still run a
Despite what Lieberman says about faster running) into your regular runs 22:48 5K and monitors his body’s
our ancestors’ staying power, this is an to stretch out your muscles. twinges and reacts accordingly.
age where simply lining up at the start It’s also increasingly important to He also believes in active recovery,
of a race is something most of your pay attention to strength training. The like swimming and cycling.
peers would never attempt. But if you’re average person steadily loses muscle And most important of all, pay no
careful and dedicated, it’s still possible. mass after the age of 30 – this can mean heed to the naysayers. ‘Unless there’s
One person who discovered this is a decline of 30-40 per cent by the age of something anatomically wrong with
running coach Mike Reif. ‘I’ve been 70. Just because you’re a runner, don’t you, you can get some pretty good speed
running for over 55 years and [at 65] got think you’re immune to this fall-off. going,’ says Kregal. ‘The problem is that
motivated by my new age group,’ he It’s worth building some balance and society wants to close you down. Don’t
says. He lost weight and began running coordination moves into your routine. quit when people tell you to.’
with the athletes he coaches.
It’s useful to find a club, says Reif,
who takes part in competitions where
masters events have sizeable fields, even
in the higher age groups. DON’T LISTEN TO THE NAYSAYERS
Work on your stride length. Studying
78 men at the seven-mile mark of a – IF YOU WANT TO DO IT, DO IT
72 RUNNER’S WORLD
 CHAPTER 2

SUPER MASTERS PRIORITIES

+
75
■ Introduce more
walking and run/
walking interval
workouts.
■ Do more pool
running.
■ Reduce racing and
training volume.
■ Wipe the slate clean
and start afresh
every day.

KEEP ON RUNNING
Regular running slows
the effects of ageing.

K
regal’s advice to fellow According to research
70-year-olds applies from the Stanford
double to the age divisions University School of
above him. For about two Medicine, US, which
decades, beginning in the tracked 500 older
late 1980s, John Keston (now 94) was the runners for more than
dominant runner among his peers, 20 years, masters
setting age-group records in a range of runners have fewer
distances. In his 70s he trained fairly disabilities, a longer
traditionally, but as he approached 80, he span of active life and
found that rest had become so important are half as likely as
that he shifted to a three-day workout ageing non-runners to
rotation, running one day (up to 16 die early deaths.
miles), then walking six miles on each
of the following two days. ‘I also raced
a lot, using the races as my speedwork,’
he tells us. age, he says, training becomes more and walking’. He’s also had to reduce his
Running only every third day was a more like work, and it gets increasingly racing (because otherwise he’d spend all
radical change from his prior training difficult to stay in shape. You also have to of his time recovering) and cut back on
formula. But it worked, so well, in fact, get used to the fact that you’re slower his training. ‘I’m only doing about 15
that at 80 he set world bests for the mile, than you’d like to be. On a recent miles a week these days,’ he says. ‘A few
the 3000m and the half marathon. training run, he says, he noticed his years ago I did 60.’ But he plans to keep
Running coach Jeff Galloway shadow and ‘it looked like I was going, even if he eventually winds up
recommends breaking up workouts into walking. ‘Unless something serious
segments. Instead of running for happens, I’m still going to be out there
30 minutes, for example, do three moving,’ he says.
10-minute runs, with a five-minute easy
walk between segments.
AT 80 JOHN Reif echoes the same sentiment. ‘Use
it or lose it,’ he says. ‘It’s very important
If injury hasn’t already forced you to
try pool running, do it now. With no HAD TO CUT to stay active and healthy. I am very
motivated to live a healthy lifestyle for

DOWN TO 16
impact on your joints and offering the the rest of my life.’ And from a much
aerobic benefits of running, striding younger masters’ perspective, Cotner
through the water at least once a week notes that as you reach each new age
will help stave off injuries.
Marv Metzer, 89, managed a 3:26 half
MILES EVERY group, everything readjusts. ‘But that’s
what masters running is,’ he says. ‘You’re
marathon at 86. Not fast, but it’s the
equivalent of a 30-year-old’s 1:43. At his THREE DAYS reinventing yourself every season. We
wipe the slate clean and start again.’

THE COMPLETE GUIDE TO RUNNING 73

 PHOTOGRAPHY: GETTY

KEY Yes, usually OK. Sometimes OK; let pain guide you. No, usually not OK.

74 RUNNER’S WORLD
 3
CHAPTER 4

RUNNING
NUTRITION Find all the advice you need on
healthy eating plans that will
help you on the road to victory

76 FEED YOUR GOAL

Make your shopping list part of your goals

80 When
PERFECT TIMING
you eat is as important as what you eat

86 REFRESHER COURSE
Staying hydrated is a simple science. Here’s how

88 FUELLING YOUR FIRE

Foods and products to energise your training

94 Ensure
SPEED YOUR RECOVERY
your next run is a good one by eating right
PHOTOGRAPHY: GETTY

96 The
RUN TO LOSE
most effective ways to run to lose weight

THE NEW COMPLETE GUIDE TO RUNNING 75

 Feed
your goal
Make sure your weekly shopping list helps you
achieve your training targets

HOW TO USE THESE PAGES

1 Firstly use the category

headings to help you
identify the body benefits
3 Add the selected foods
together to assemble
your weekly shopping
that you’re after. list, knowing that you’ll
be supplying your body

2 Narrow it down by
selecting the foods
from that category that
with potent and plentiful
sources of the nutrients
needed to complement and
best suit your needs. improve your running.

PREVENT INJURY
RED PEPPER sports dietitian Karen Reid scientists at Purdue
Has 300 per cent of – especially important as University, US.
your daily vitamin C research shows more PER WEEK: 1 tbsp x3
requirement, more than any than three-quarters of
citrus fruit. Vit C is crucial all adults are D-deficient. PUMPKIN SEEDS
for repairing connective PER WEEK: on toast x3 These are packed with
tissue and staving off colds. magnesium, which fights
PER WEEK: 3 peppers BLUEBERRIES the ageing of the cells that
Packed with vitamin C, create collagen in your
EDAMAME vitamin K and manganese, tendons and ligaments,
These beans contain soy these berries help to says US research.
protein, which is rich improve bone strength, PER WEEK: 20g x3
in anti-inflammatory according to research in
isoflavonoids. Oklahoma the Journal of Bone and SMOKED MACKEREL
State University found Mineral Research. The fish’s omega-3 fatty
eating some daily for three PER WEEK: handful x3 acids reduce joint pain and
months lessened knee pain. shorten the duration of joint
PER WEEK: 100g x3 HONEY stiffness in the mornings –
The amino acids in the so found researchers
OLIVE OIL MARGARINE sticky sweet stuff help your at Harvard Medical School
A great source of bone- body absorb bone-boosting in the US.
building vitamin D, says calcium effectively, say PER WEEK: fillet x2

76 RUNNER’S WORLD
 CHAPTER 3

RUN FURTHER
CHAMPAGNE
Raise a glass. Reading University
found the polyphenols in bubbly
reduce the loss of nitric oxide in
the blood, boosting circulation.
PER WEEK: 3 glasses

MARMITE
Try to love it for your heart’s
sake: Bristol University found its
benfotiamine has a beneficial
effect on cardiovascular function.
PER WEEK: on toast x3

TOFU
Bean curd is a source of
unsaturated fats. A study in the
Journal of the American College
of Cardiology found eating these
fats post-exercise boosts blood
flow by 45 per cent.
PER WEEK: 150g x2

STEAK
Each footstrike damages red
blood cells, lowering your levels of
iron – key to getting oxygen to the
working muscles. The iron in steak
is easily absorbed, says Reid.
PER WEEK: 150g fillet x2

APPLE
It’s crunch time. The quercetin
found in apples improves lung
capacity and protects against
pollution, say scientists at
St George’s Hospital, London.
PER WEEK: 5
PHOTOGRAPHY: GETTY, STUDIO 33

AVOCADO
Their sodium, potassium and
magnesium improve lung volume
and oxygen flow, says a study in the
American Journal of Epidemiology.
PER WEEK: 2

THE COMPLETE GUIDE TO RUNNING 77

 SWEET POTATO
MAINTAIN MUSCLE Pork also contains
thiamine, which is key to Sweet potatoes have a low
efficient metabolismm of glycaemic index (GI) rating
CHOCOLATE MILK EGGS carbohydrate into energy, which means it gives you
Drinking fat-free chocolate Egg protein is the most and to the repair of your a slow, sustained energy
milk before a run promotes balanced food protein after muscle fibres. release. It also has trace
muscle repair for up to human breast milk, which PER WEEK: 150g x2 2 minerals manganese and
three hours afterwards, means it contains all the copper – both crucial for
according to the University crucial amino acids your POMEGRANATE JUICE healthy muscle function.
of Connecticut US. muscles need for recovery. Ellagitannin is a PER WEEK: 3
PER WEEK: 330ml x2 One egg will deliver 10 per phytonutrient found d in
cent of your daily protein pomegranates that can ALMONDS
SPINACH needs. That’s whyy eggs reduce inflammation and One of the best sources
The nitric oxide in spinach are known as the original post-workout soreness of vitamin E, almonds can
reduces the oxygen needed superfood. in all areas of the body, help prevent damage being
to power muscles by PER WEEK: 4 not just the legs, found done by free radicals as a
five per cent, according physiologists at the result of the oxidisation
to Sweden’s Karolinska PORK FILLET University of Texas in your muscles after a
Institute. A tasty way to get lean, in the US. tough workout.
PER WEEK: 300g x2 mean, high-qualityy protein. PER WEEK: 200ml x3 PER WEEK: handful x7

78 RUNNER’S WORLD
 CHAPTER 3

GET LEAN RUN FASTER

GREEN TEA
EGCG – a compound COFFEE WATERMELON
found in most green teas – Caffeine before an eight-miler Citrulline in this fruit buffers
speeds up your metabolism improves times by 24 seconds muscle fatigue, so you can
so that you burn more or more, says the Journal of push harder, says a study by the
calories. Jasmine tea has Sports Science. University of Córdoba, Spain.
the same properties, too. PER WEEK: 7 cups PER WEEK: 300g x3
PER WEEK: 4 cups

CHILLIES
The capsaicin in chilli
peppers can help manage e
appetite and burn more
calories after your meal,
say researchers at Purd due
University in the US.
PER WEEK: ½ tsp x3

LAMB
Lamb packs carnitine
– a mix of amino acids BEETROOT BRAN FLAKES
that shuttles fat into the St Louis University, US, found Betaine in bran helps with
mitochondria (the cells’ you can run fifive
ve per cent hydration, found the College of
power producers), where faster after eating beetroot. New Jersey, US. So you can train
it’s metabolised. Its nitrates boost blood flow. harder, for longer.
PER WEEK: 150g x2 PER WEEK: 3 servings PER WEEK: 30g x3

PINE NUTS
Korean researchers
found eating pine kernels STAY HEALTHY
prompts your body to
release cholecystokinin – MUSHROOMS
a hormone that suppresses The humble button protects your immune system,
your appetite. say researchers at Arizona State University, US.
PER WEEK: 3x 20g PER WEEK: 100g x2

GRAPEFRUIT KALE
US researchers found The prebiotics in this green are a type of beneficial
eating grapefruit before fibre that helps feed ‘good’ probiotic gut bacteria.
meals helped dieters lose PER WEEK: 150g x2
up to 4.5kg in 12 weeks.
A compound in it lowers CAPERS
insulin, controlling hunger. Scientists at Appalachian State University found a daily
PER WEEK: half x7 dose of quercetin, in capers, reduced viral infections.
PER WEEK: handful x2
COCONUT OIL
The Journal of Nutrition WALNUTS
reported that eating this Omega-3s in walnuts help reduce cholesterol,
regularly resulted in calorie
es said a study in the Journal of the American
being burnt faster. College of Nutrition
Nutrition.
PER WEEK: 1 tbsp x3 PER WEEK: handful x3

THE COMPLETE GUIDE TO RUNNING 79

GREEN ENERGY
There’s a reason
dietitians emphasise
fresh fruit and veg

80 RUNNER’S WORLD
 CHAPTER 3

Perfect
timing
When you eat is almost as important as what you eat.
Use this guide to match your meals to your training

R
unners are not average citizens. We are when you don’t want to be (during training) or not hungry
different to the sedentary folk for whom when you should be (immediately after training). The
dietary recommendations were created. problem is when you are planning your run around a busy
We need more calories and protein. More work schedule, your brain, leg muscles and stomach aren’t
carbohydrates. We need more nutrients in always in sync.
general. And runners covet foods that never figure in An early morning run, for example, can leave you
government recommendations — such as carbohydrate feeling fatigued during your working day. A midday
and protein drinks and energy gels. training session may become no more than an afterthought
That’s why we’ve designed this food plan, aimed if hunger overrides your motivation.
specifically at runners, that as well as being tasty, will help And an after-work runout may press your dinnertime
keep you on the move. perilously close to your bedtime.
If you are looking for ways to get yourself back into
HOW TO GET YOUR TIMINGS RIGHT sync, read on. The following advice will help coordinate
Many runners know exactly what they should eat and your meals and snacks with your training schedule, based
when they should eat it. It’s the practical application of on the time of day you run and with some consideration of
this theory that messes them up. You are either ravenous how the best-laid plans can come unstuck.

THE COMPLETE GUIDE TO RUNNING 81

 RECOVER RIGHT
DAWN PATROLLING Whatever time you manage to get out the door, your body
To eat, or not to eat? That is the eternal question of those needs calories from carbs, protein and other nutrients
who like to run as the sun is coming up over the horizon. once you’ve finished. A recovery meal will help fuel your
The answer is, if you can, you should fuel up before you morning at work, preventing post-run fatigue. Eat within
set out on your morning run. This performs two important an hour of your training and be sure to include both carbs
functions. Firstly, your muscles receive an energy supply and protein. Some options include:
to help you power through the run. Second, your entire ■ A fruit smoothie made with a tablespoon of protein
body, especially your brain, receives the fuel and nutrients powder.
it needs for optimal functioning. ■ Eggs on wholewheat toast, juice or fresh fruit.
It shouldn’t be a surprise to find studies support this ■ Leftovers from dinner – pasta, soup, chilli or even
and that eating before a run boosts endurance compared vegetarian pizza are proven winners.
with fasting for 12 hours. People who eat before working
out rate the exercise as being better, yet less rigorous,
compared with those of non-eaters.
That said, not everyone can eat before a morning run. If
you’re the type of person who sleeps until the minute
before you head out the door, you might not be able to fit
in a meal. Also, eating too close to your run may spoil it by
causing nausea or cramps. On the other hand, if you’re a
true early bird, you may eat breakfast, check your emails
and do the washing up before you lace up.
Here are some refuelling tips and strategies for all types
of morning exercisers:

EARLY RISERS
Choose high-carb foods that are low in fat and moderate
in protein. Aim for about 400-800 calories, which will fuel
your training without making you feel sluggish. Drink
about half a pint of water two hours before your run to
offset sweat loss. Try these 400-800 calorie breakfasts:
■ Two slices of toast, a yoghurt and a piece of fruit.
■ Cereal with skimmed or semi-skimmed milk and
fresh fruit.
■ A toasted sesame-seed bagel topped with low-fat
cheese and a sliced tomato.

LATE SLEEPERS
Most runners will fall into this category: they don’t have
time to eat and digest a full meal before heading out. If you
fall into this camp, experiment to see what you can
stomach before you train. But you could start off by trying:
■ 250ml of any carbohydrate drink.
■ An energy gel washed down with water.

THE THIRD WAY

If neither of these options sits well with you just before a
run, then try fuelling up the night before with a big dinner.
As long as you are not planning a long or intense run in the
PHOTOGRAPHY: GETTY

morning, a high-carbohydrate evening meal should still

power you right through your pre-breakfast session.
Try one of these classics:
■ Macaroni cheese
■ Bangers and mash
■ Spaghetti carbonara

82 RUNNER’S WORLD
 CHAPTER 3

THE LUNCH CROWD

consume 100-400 calories, depending upon your body size
and how much you had for breakfast. Select foods that are
People who run during their lunch hours sometimes find high in carbs, low in fat and moderately rich in nutrients.
hunger gets the better of them. That’s because if you ate Try these mid-morning snacks to help keep you on the go
breakfast at 6am, you’ve gone about six hours without any and make sure you don’t go into the red when doing your
food at all. By noon, your fuel from breakfast is long gone midday run:
and your blood sugar may start to dip, causing tiredness ■ A breakfast or energy bar with five grams of fat or less.
and even dizziness. Rather than increasing the size of your ■ One slice of wholemeal toast topped with fruit spread.
breakfast – which could just leave you feeling tired and ■ A 75g serving of dried fruit with a glass of vegetable juice.
sluggish – you should bring a light, pre-run snack to eat ■ One packet of instant porridge made with skimmed or
while at work. Eat one to four hours before your run to semi-skimmed milk.
allow enough time for food to leave your stomach, and
RECOVER RIGHT
The obvious problem with lunch-hour exercise is that you
don’t have time for lunch. But you need fluid and food to
recover and fuel your brain for the rest of the day. Packing
lunch becomes a must – unless you have a work canteen
where you can grab food for desktop dining. A well-
rounded packed lunch can be put together in less time
than you might think.
TRY THESE TIPS:
■ Buy items that save time, such as yoghurts, raisins, nuts
and health bars.
■ Always add fruit. Toss one or two pieces of fruit in your
lunch bag for a reliable source of nutrient-packed
carbohydrate.
■ Make the most of those evening meal leftovers. Choose
any food from the previous night’s dinner that you’ve
already packed in a sealed container ready for you to
transport and reheat whenever you like.

BETTER LATE THAN NEVER

After a stressful day at the office, there’s nothing quite
like a run to burn off some of the tension. The problem
is you don’t always feel like heading out of the door if
you’re hungry or just plain exhausted. If you do manage
to run, sometimes you will return home feeling so
ravenous that you end up gorging yourself on anything
in sight as you make your evening meal. Then you might
eat your dinner too late and end up going to bed with a
full stomach.
The main rule to stick to if you are going for an
evening run is to eat healthily during the day to avoid
any intestinal upset that might thwart your training
plans. Also, you should eat often and enough that you’re
adequately fuelled for your session to avoid the “I’m too
hungry” excuse. Evening exercisers may also want to
keep the following in mind:
PHOTOGRAPHY: GETTY

■ Never skip breakfast. Try to eat at least 500 calories

SMOOTH OPERATOR for your morning meal. For example, throw together a
Whizz up a drink full fruit smoothie made with yoghurt, fruit and juice while
of healthy fats and you are preparing your toast. Or try cereal topped with
nutrients nuts, skimmed milk and a piece of fruit.

THE COMPLETE GUIDE TO RUNNING 83

■ Make lunch your main meal of the day. Focus on
high-quality protein, such as fish, tofu, lean beef or lamb, REFUELLING ON THE GO
chicken or bread with cooked grain, along with fresh fruit. Sometimes you need more than just food before a run.
A smoothie, juice or natural yoghurt drink are also great, If your runs last longer than an hour use energy bars, gels
healthy lunch foods. or drinks to refuel during your run. Because these foods
■ Always have a mid-afternoon snack. Around three contain easily digestible carbs, they make great pre- and
hours before your run, have some fruit or an energy bar post-run snacks as well. Consume about 30-60g of carbs
together with half a pint of water. during each hour of running (most bars contain 30g or
more of carbs; most gels contain about 25g). Simple foods
RECOVER RIGHT such as jelly babies, fig rolls, dried fruit and honey can
Eating the right food after an evening run can be tricky. also supply fast, easily digestible carbs while also being a
You need to replace lost sugars, but you don’t want to motivational sweet treat. Just don’t overdo them or you’ll
overload on carbs so much that they get turned to fat negate your gains.
while you sleep. Follow these tips to make your
supper super:
■ Eat moderately at dinner. Some people worry about
eating too close to bedtime because they fear the calories
will go straight to their fat cells. That’s simply not true.
FOUR TIPS TO REMEMBER
Your body will actually use those calories to stockpile fuel The four easy-to-remember golden rules of tailoring
in your muscles. On the other hand, if you eat more your nutrition to your workout plan
calories than your body burns off – no matter what time
of day or night – your body will store the excess as fat. 1. If you run in the morning try to eat at least an hour
The key is not to eat more calories than you’ve used before you begin. If you don’t have time to digest
during your workout. properly, experiment with carb drinks and energy gels
■ Drink more fluids when possible. Grab a drink as soon or eat a large meal the night before.
as you walk back through the door after your run. And 2. If you run at lunch, have a mid-morning snack and
keep drinking as you prepare your meal (no, not beer or pack your own lunch to eat afterwards at your desk.
red wine). This helps replace sweat loss and may prevent 3. If you run in the evening eat well during the day to
you trying to eat the entirety of your kitchen cupboards prevent post-work slothing. Make lunch your main
in one go. meal and eat healthy snacks throughout.
■ Try not to eat anything an hour or so before bed. This is 4. And remember, eating junk food occasionally is not
often when emotional eating takes over. Eating right the end of the world. If it’s not out of control, don’t beat
before bed can cause indigestion, interfering with sleep yourself up. Enjoy the rare indulgence.
and hampering your recovery.

SERVING SENSE
Hold the fusilli! A serving isn’t as hefty as most people think (or hope). Here are a few examples:

■Complex carbs 100g of cooked pasta, beans, couscous ■ Calcium One pint of milk; 200g of yoghurt; two slices
or other grains (about the size of a computer mouse); one of cheese.
PHOTOGRAPHY: GETTY

slice of bread; 25g of healthy cereal. ■ Protein 50-75g of fish, lean meat or tofu (about the size
■ Vegetables 200g of raw leafy vegetables (about the of a pack of cards); two eggs or even broccoli. The green
size of a cricket ball). veg has 2.8g of protein per 100g.
■ Fruit One medium piece of fruit (about the size of a ■ Healthy foods 30g of nuts; half an avocado; three
tennis ball); 250ml of juice; 100g of mixed fruit. teaspoons of olive oil.

84 RUNNER’S WORLD
 C H A P T E R 43
STAY TOPPED UP
Water is important to
replace what is lost in
sweat as you run
FULL TANK
Water is the
best rehydration
technique there is

86 RUNNER’S WORLD
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Refresher course
A guide to how much – and what – to drink before, during and
after your training runs, no matter what the distance

W
hile it’s important to stay hydrated, it’s Directors Association and Dr Tim Noakes, author of
impossible to create one-size-fits-all Waterlogged: The Serious Problem of Overhydration in
drinking guidelines. Your weight, sweat Endurance Sports (Human Kinetics). ‘Thirst is exquisitely
rate, effort level and temperature all tuned to your body,’ says Noakes. ‘If you drink when you’re
affect how much you should drink. But thirsty, you’ll keep your body adequately hydrated.’
that doesn’t mean you should leave your hydration plan The American College of Sports Medicine recommends
to chance. These strategies can help ensure you drink drinking enough so you don’t lose more than three per
the right amount before, during and after every run. cent of your weight through sweat – lose more than that
and your performance starts to falter. One way to figure
BEFORE out how much you lose during an hour of running is to
One of the best ways to limit dehydration during a run is weigh yourself naked pre- and post-run (without drinking
to drink enough beforehand. ‘Checking your urine pre-run anything during the run). The kilos you lose equates to
is an easy way to see if you’re hydrated,’ says Dr Lewis your sweat loss in litres. So, if you lost a kilo, you sweated a
Maharam, former medical director of the Rock ’n’ Roll litre of fluid. On runs longer than an hour, sports drinks
race series. ‘If it’s the colour of iced tea, you need to drink are a good idea. They have carbs for energy and electrolytes
more. If it’s a pale lemonade or straw colour, you’re nicely such as sodium and potassium, which are lost through
hydrated.’ With the exception of alcohol, which is sweat but are integral to nerve and muscle function.
dehydrating, all beverages: water, sports drinks, tea, coffee,
juice and milk, can keep you hydrated. AFTER
When you come in from a run, drink until you’re satisfied.
DURING If your face has white salt streaks on it, it means you’ve
If you’re out for an 18-miler, drinking mid-run is a lost quite a bit of sodium, so it’s best to have a sports drink,
no-brainer. But what if you’re going for an hour? Or doing water with an electrolyte tablet, or water with food that
intervals? ‘There have been a range of recommendations contains sodium. After especially long or hard runs, you
over the past two decades,’ says Maharam. ‘The latest also need protein to heal your muscles. Recovery drinks
brings us back to basics: drink to your thirst.’ It’s advice are ideal and chocolate milk comes out on top, because: ‘It
backed up by the International Marathon Medical has great carbs-to-protein ratio,’ says Maharam.

HIGH-OCTANE FUELS
COFFEE OR TEA SPORTS DRINKS CHOCOLATE MILK
Several studies show Carbs provide energy; sodium This has the ideal carbs-
PHOTOGRAPHY: ADAM VOORHES

POST-RUN

caffeine can boost helps replace electrolytes lost to-protein ratio for
PRE-RUN

MID-RUN

endurance. through sweat. muscle recovery.

COCONUT WATER ELECTROLYTE TABLETS SMOOTHIES

The liquid found in Full of sodium, these are a A great combo: fruit with
coconuts is packed with the low-calorie way to stimulate yoghurt provides protein
electrolyte potassium. thirst to promote drinking. and antioxidants.

THE COMPLETE GUIDE TO RUNNING 87

A GOOD NUTRITION STRATEGY IS
CRUCIAL TO MAKING SURE THAT
YOU’VE ENOUGH FUEL IN THE
TANK TO KEEP YOU GOING

88 RUNNER’S WORLD
 CHAPTER 3

Fuelling
your fire
Run out of gas during a long run and you will crash to the tarmac.
The perfect nutrition strategy of personal mobile energy top-ups will
have you clocking faster times and feeling stronger

Y
ou’ve been running for months. You’ve spent feel light-headed and utterly without energy. In short, they
more early mornings in trainers than you would much prefer to have a lie down than carry on.
have tucked up in bed; you’ve done short Is this you? And, if so, what happened? How could
runs, long runs, quick ones and slow ones, all collapsing into a sofa or a bath become a viable alternative
of them at paces ranging from “race” to to strong running? When your body senses that your easily
“rather not actually”. You’ve burnt through three pairs of accessible reserves of carbohydrate energy have fallen to
shoes and set PBs along the way. You may be planning to 40 or 50 per cent, it starts to use its fat as a source of fuel.
enter a race, or simply to run faster for pleasure. It simply cannot let your blood sugar reserves empty
But despite all the hard work, you won’t reach that completely, because your brain relies on them.
finish line or see the time you were hoping for if you’re not The trouble is that fat can’t be turned into energy nearly
prepared to provide your body with the fuel it needs. as fast as blood sugar, so your body becomes forced to
A nutrition strategy is as important to your success as either slow down or increase its effort dramatically to
registering on time or doing up your laces. The time to maintain the same speed. In both cases, you’ll find yourself
start forming your mid-run habits is a long time before breathing more heavily, because fat conversion requires
you’re limbering up on the start line. It should start a few more oxygen.
weeks into your schedule of marathon preparation — and “When running you burn through your main source of
should become a habit for all long runs. stored energy — glycogen — very quickly, and the faster
PHOTOGRAPHY: GETTY

you go the more quickly you burn it,” says coach Nick
WALL TO FALL Anderson. “With shorter distances, 5-10km say, you need
Regardless of whether it’s a gel, a drink, a bar or even just to remain hydrated for optimal performance, but you u
sweets that you’re knocking back, you’re doing it for one haven’t got to worry about depleting your carbohydraate
very visceral reason — the wall. The wall is what distance stores completely.
runners hit, traditionally somewhere after 18 miles. They “However, once you’re out there for longer than 90 0

THE COMPLETE GUIDE TO RUNNING 89

 STAY TOPPED UP
minutes you can expect to see a depletion of those Fuelling your energy
glycogen stores. You will slow down dramatically and levels will propel
hit what is known as the wall.” you along your route
So, very simply put, if your body runs out of glycogen, it
has no fuel left and to keep running it has to resort to its
only other fuel source — stored fats. Processing stored fats
requires more oxygen, so you slow down to a jog or even a
walk so that less of the oxygen you breathe in goes to your
muscles and more is available to break down the energy.
From the wall onwards it’s a mental battle until the end of
your run.

THE WRONG NUTRITION

You don’t want to hit the wall – walls hurt and this one
will, too. Fortunately, with the right nutrition you don’t
have to experience the full horror of the face-brick
interface. In fact, by maintaining your glycogen levels your
face need never come near anything vaguely brick-like.
“The problem arises with a combination of people
running too hard and not using the right nutrition,” says
Anderson. “Someone who has a good nutrition strategy
will run even splits throughout a long run.”
Fundamentally, your nutrition strategy for any long run
is to take on board carbohydrates every 40-45 minutes
you’re on the road. Remember that and stick to it.
Whatever distance you’re running, if you’re going to be
running for longer than an hour you should be putting in
some fuel. So for a marathon you may need 4-5g, for a
half-marathon perhaps just 2g and on a 10K most people
will have finished before your body needs anything.
The products are very rapidly absorbed as your body is,
understandably, extremely keen to grab what it needs.
Just don’t wait for a telegram telling you quite how
desperately it needs it.
“The classic mistake is to feel woozy and then reach for
a drink or a gel,” explains Anderson. “They are both
packed with sugars as well as complex carbs, both of
which work as efficiently as each other. But if you wait
until halfway through a marathon to take something on,
it’s far too late for you to benefit.”

IF YOU’RE GOING TO BE
RUNNING FOR MORE
THAN AN HOUR YOU’LL
NEED TO ADD FUEL
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 CHAPTER 3

PRE-RACE EATS
Starting with a full tank is as important as
fuelling during your run or race

THE DAY BEFORE

The aim is to top up your glycogen stores
and stay hydrated. Follow this checklist to
avoid any pitfalls.

GRAZE Eat little and often. Choose high

carbohydrate, low-fat, moderate-protein
meals to avoid overburdening your system.

AVOID FEASTING It’s not a good idea to

gorge the night before. It can play havoc with
your digestive system and keep you awake.

STICK WITH FAMILIAR FOODS Eat foods

that agree with you and eat them in normal-
sized amounts. Don’t try anything new.

NO ALCOHOL Sounds obvious but beyond

the hangover and queasy stomach alcohol
is a diuretic and, if you have even a bit too
much, you’ll feel well below par.

BEWARE OF THE GAS Avoid gas-forming

foods such as baked beans and other
pulses, cruciferous vegetables (broccoli,
Brussels sprouts, cauliflower), bran cereals
and spicy foods.

TAKE TO THE BOTTLE Keep a water bottle

handy so you remember to drink throughout
the day. This is especially important if you
are travelling to the race venue on the day,
as it’s easy to forget to drink.

RACE DAY
By now, your muscle glycogen stores should
be fully stocked and you’ll feel ready to go.
All that remains to be done before the race
is to top up your liver glycogen stores at
breakfast as this usually depletes overnight.

EAT 2-4 HOURS BEFORE A carb-rich meal

means you’ll be fully fuelled and ready to fly.

DRINK ENOUGH Have at least 500ml of

water or a sports drink in the two hours
before, then 200ml just before the start.

THE COMPLETE GUIDE TO RUNNING 91

EATING ON THE GO
What you take on is more than a matter of mere taste.
A myriad of sport-specific products exists, each one vying
for that place in your race-day kit bag. But all products
are not created equal. Oh no. You can choose from
carbohydrate gels to isotonic drinks; energy bars to the
famous Jelly Babies; every one offering different
combinations of nutritional benefit to your body while it’s
busy setting your personal best for you.
■ DRINKS The original performance enhancers are still
as good as they always have been. They are easy to take on
and quickly absorbed thanks to their liquid format, and
they replace the minerals you lose through sweat when
you’re putting in the hard yards. “Isotonics are a closer
match to your body’s fluids, so get to work immediately,”
says track and field coach Chris Husbands. “Intersperse
with water, though, as some can be too dense for
comfortable digestion.”
■ GELS If the race organisers are only offering water on
the day of the race then you should plan ahead and tuck
some gels safely into your pockets to ensure you have
access to the energy, electrolytes and vitamins you’ll need
along the way. Again, just watch your hydration levels.
“The efficiency and convenience of gels have resulted in
many competitors drinking less during races, causing
dehydration and, ironically, decreased performance,”
says Nick Mitchell, head coach and founder of Ultimate
Performance (upfi[Link]).
■ SWEETS The gel or liquid format has taken over from
tablets or chews, being more efficient and easier to digest.
That’s not to say that something sweet doesn’t have its
nutritional merits. “Eating Jelly Babies or Haribo towards PREPARE TO SUCCEED
the end of a run will do everything a gel does a little slower On a pragmatic level, if your body is not well acquainted
but taste a lot better,” says Anderson. “If you’re out there with the product you choose then it will be unable to
for 3-4 hours or longer then you’re entitled to a treat.” extract the optimal amount of energy at exactly the time
■ BARS In theory, these are the absolute best, packing in when it needs it. So, regardless of which carbohydrate
the most carbohydrate and therefore providing the most source you choose, it’s vital to practise on-the-move
energy. But — and this is worthy of note — they can be refuelling during training, and especially before a race.
difficult to eat because of fiddly wrappers and breaking Different events have different sponsors, meaning
into pieces while you are on your run. “Cyclists use them differently branded cups are going to be on offer
all the time because their upper body is static,” says at the water stations.
Anderson. “And ultra-runners can slow down for the time “You’ve got to make a decision based on the event are
it takes to eat and digest one.” Running puts the stomach you training for and what is available on the day,” says
walls under constant stress, so giving them something Anderson. “London has Lucozade; the Great North Run
solid to deal with can have less than favourable results Powerade. If you’re not an elite athlete, you can’t put your
if you’re not used to them. own drinks out, so really it’s just like anything else: you

YOU NEED TO MAKE YOUR BODY READY FOR THE

PRODUCT YOU ARE ABOUT TO PUT INTO IT
92 RUNNER’S WORLD
 CHAPTER 3

FUEL FOR THOU U GHT need to practise with what the sponsors will be providing.”
Test out diffe
erent That done, take a firm hold of the things you can control
energy boosts to o find — the gels, bars or sweets you intend to carry with you.
the best ones fo
or you
Practise taking on board your carbohydrates during the
long runs of your weekly training but, if you are planning
on being at a start line any time soon, do it at race pace.
Your body needs to adapt to digesting at speed, as that’s
exactly what it will have to do three-quarters of an hour
after the start on the big day. Which is not a time to give
your stomach any surprises.
Finally, on the morning of any race, check the weather
as it influences more than what you are going to wear.
On a hot day you burn through your glycogen more
quickly, which means adapting the timings of your fuelling
to come five to 10 minutes more often, every 30 minutes
in extreme cases.
But it’s not just the scorchers you have to worry about.
“On a very cold day people don’t take on very much at all,”
says Anderson. “They don’t think they’re sweating but
the moisture is being absorbed by technical clothing.
On a winter’s day you still need a hydration and a proper
nutrition strategy.”
Pick your product, practise with it in training, and stick
to your strategy. The rules of mid-race nutrition are simple
and based upon even more straightforward biological
principles. Your body uses energy to power you onwards.
If that runs out you will have nothing to push you on
besides grim determination. And that is nowhere near
as tasty as one of these treats.

WHAT’S IN YOUR ENERGY BAR The not-so-secret ingredients that help fight fatigue

Energy drinks or gels CAFFEINE As evidence B-VITAMINS (Including products. They’ll also
will contain glucose, stacks up that caffeine niacin and thiamin). These help to protect
maltodextrin and can boost athletic vitamins help your body to your immunity.
perhaps fructose to performance, so more release energy from food
deliver fast energy. manufacturers include it and drink, so that it boosts PROTEIN Though carbs
Sodium and potassium in their energy products. you during races. are the best energy
are often also present to Don’t worry — it won’t source for runners,
replace lost electrolytes dehydrate you, and may MINERALS (Often protein can also be used
and speed up genuinely help you. magnesium, calcium). to fuel your muscles and
rehydration. However, These help with muscle helps to protect them
many products on the GUARANA contractions and nerve from damage caused by
market now also include This stimulant is made function, helping your body long sessions.
these extra ingredients from an Amazonian plant. work smoother.
designed to enhance It contains caffeine and AMINO ACIDS These
performance: acts in a similar way and ANTIOXIDANTS Vitamins are the building blocks of
is available in many forms, A (including carotenes), protein, and are used for
including chocolate bars, C and E are antioxidant energy and fight fatigue
powder, capsules and vitamins that may be which can hinder you
cans of drink. included in your energy towards the end of a run.

THE COMPLETE GUIDE TO RUNNING 93

Speed your
recovery
Bounce back faster from every training session
with the nutrients your body needs

R
ecovering quickly is the key to making
improvements, and the most important factor
in that recovery is nutrition. So we asked the
nutrition scientists who spend their days
formulating recovery products to explain the
physiological processes involved and the nutrients your
body needs to accelerate them.

THE GOLDEN WINDOW

The 30 minutes immediately after exercise are crucial for
recovery. ‘Your body is more receptive because it has seen insulin response to
the exercise as a threat and craves nutrients to rebuild,’ trigger the replenishment
says Luke Heeney, director of new products at sports of glycogen stores,’
nutrition company Science in Sport (SiS). ‘It’s about says Heeney.
maximising that opportunity by giving your body ‘Maltodextrin is a chain of glucose
what it needs most.’ units rather than a single unit. You can
extract them from many sources of
REFUEL carbohydrate, but ideally you want a source
‘In recovery mode, you’re trying to replace the carbs high in amylopectin, as this is what contains the
you’ve used as effectively as possible,’ says Heeney. ‘So you glucose units. These are known as waxy starches. We
want a molecule size that empties from the stomach extract from corn, but potato starch, barley and oats are
quickly.’ What delivers, fast? ‘In food sources, look at the also good sources. Oaty porridge is good, too, though the
glycaemic index (GI),’ says Emma Barraclough, senior energy
gyy won’t release as quickly as it will from a recovery
sports nutritionist at SiS. ‘This is a score from 0-100, with drink.’ In terms of quantity, your intake should be, ‘in line
glucose scoring 100 as the sugar that’s released most with the rate at which your body can metabolise carbs’,
quickly into the bloodstream. While in your everyday diet says Heeney. ‘This varies between 0.8g and 1.1g a minute.’
you want low-GI foods, in the post-exercise recovery
window, you want high-GI foods because they will REBUILD
replenish muscles quickly. Next, think protein. ‘We have a constant natural
Look for “white” carbohydrates: white bread, white breakdown of protein,’ says Barraclough. ‘But exercise
rice, white pasta. ‘We use a maltodextrin in SiS REGO increases this through stress on the muscles, tearing fibres
rapid recovery products, as its GI creates a fast release of as we perform movements.’ So you need protein to repair
carbohydrate into the bloodstream, and the ideal level of and rebuild, but not all protein is created equal. ‘Look for a

94 RUNNER’S WORLD
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though. ‘Muscle breakdown can last for two or three

days,’ says Barraclough. ‘That’s why you feel Delayed
Onset Muscle Soreness [DOMS], and you need to
address this period as well as immediate recovery.’
Keep feeding your body 20-25g of protein every two to
three hours with foods such as soy beans, fish and chicken,
and prepare to recover as you sleep. ‘Before bed, take in
20g of protein in the form of slow-release casein, giving
your body a protein supply to work with through the
night,’ says Heeney. Milk is your go-to natural source.
‘Eighty per cent of milk protein is casein,’ says Heeney.
And milk has another rebuilding ace up its sleeve
– it’s 20 per cent whey protein. ‘A key amino
acid in whey is leucine,’ says Barraclough.
‘It stimulates muscle-protein synthesis, so not only
does milk give you the building blocks, it also tells your
muscles to make more.’ Down half a pint of skimmed
or semi-skimmed. ‘They’re just as high in protein, but
you avoid the saturated fat,’ says Heeney.

R E H Y D R AT E
‘Rehydration is key to facilitating the body’s natural
recovery proccesses,’ says Barraclough. ‘You need sufficient
fluid in your body to transport waste products out of the
muscles and deliver recovery nutrients and electrolytes.’
Plain waterr isn’t your best option, though. ‘You’ll retain
fluid
d better iff you take it in with electrolytes,’ says
Barraclough. ‘If you drink only water you’ll stimulate
your kidneys to get rid of some of that fluid to
rebalance your salt and sugar levels. It’ll take
longer to properly rehydrate and you may start
your next run dehydrated.’

REBALANCE, REPAIR AND REINFORCE

‘Electrolytes such as sodium, potassium and calcium are
protein source with a also used in energy gyy production,’ says Barraclough. ‘And
complete amino acid they’re depleted when you run, through sweating and
profile, containing all 20 being used in energy gyy metabolism, so they must be replaced
of these essential building to restore normal function.’ Antioxidant vitamins, such as
blocks,’ says Heeney. A, D and C, are also needed to combat oxidative stress in
In the post-exercise your muscles. ‘Oxidative stress occurs during exercise and
‘golden window’, you also it adds to muscle damage, so part of your recovery is
want something that will be getting rid of it,’ says Barraclough. ‘We also add some
digested and transported other key vitamins and minerals to our recovery formulas
to your muscles fast. ‘Both whey and soy have to take advantage of that 30-minute receptive window,’
complete amino acid profiles, and are digested says Heeney. ‘Vitamin B6 has been proven to help reduce
quickly,’ says Heeney. ‘We use soy to avoid fatigu
gue,
u zinc helps protein synthesis, and magnesium
lactose-intolerance issues associated with whey, combats fatigu
gue
u and aids normal muscle function.’
PHOTOGRAPHY: STUDIO 33

but they’re both rapidly absorbed and contain all the You can get these the easy way via a formulated
amino acids.’ Soy beans and soy milk are good food recovery product, but which are the best options if you’re
options. Whatever your source, consider quantity. ‘Your looking at food? ‘Green, leafy veg such as kale, spinach and
body can only deal with 20-25g of protein every two to broccoli are great for zinc,’ says Heeney. ‘And kale, tuna or
three hours,’ says Heeney. Any more than that amount sunflower seeds are good B6 sources. However you do get
cannot be stored in the body, so has to be got rid of. a slower rate of absorption from food and it’s difficult to
Rebuilding doesn’t end after those crucial first 30 minutes, precisely judge amounts.’

THE COMPLETE GUIDE TO RUNNING 95

 Run to lose
Twelve reasons why your scales aren’t mooving in the right
direction (and how to ensure every step you take torches fat)

1 YOUR METABOLISM get enough sleep: Research published in Proceedings of

the National Academy of Sciences found people who didn’t

IS SLOWING DOWN get enough sleep tended to eat more, while other research
shows sleepiing less than six hours per night means a higher
‘Boost your metabolism!’ is a popular headline, promising risk of being overweight.
effort-free ways to rev up your body’s calorie burn, but Once you u’ve rested, hit the gym: each pound of muscle
unfortunately it’s not that simple. burns up p to seven calories per day, compared with just
Research has prove en whhat yo
ou have
e probab
bly two callories burned by one pound of fat. ‘If you’ve a
noticed: some people just burn calories faster sluggish metabolism, the best way to make an impact
than others. They can pig out with abandon while is to incrrease muscle mass,’ says nutritionist Kim
others only have to look at a doughnut to put on 10lb. Larson. Se ee no. 11 in this list (p102) for the best body-
The science shows certain factors affecting your weight exercises for runners.
metabolism are hard-wired. Gender is one: men’s Ingre
edients such as chilli, cinnamon, caffeine and
tendency to have more muscle than women means green te ea are associated with boosting metabolism.
their metabolism is three to 10 per cent higher, And rese earch has shown that these foods do have
according to research published in the Journal a slight sh
hort-term effect so they are worth adding to
of Clinical Investigation. your dieet. But as the effect on metabolism is minimal,
Age can also work against you, as your basal Larson says you’re better off focusing on burning
metabolic rate, or BMR (the number of calories your caloriess through physical activity. The faster you run,
body burns to keep your vital organs ticking over), the more calories you burn per minute. This might not
drops between three and five per cent per decade after boost your BMR, but it will increase calorie burn, even after
you turn 18. You can’t change your genes or age, but there you’ve stopp ped running. See no. 9 for more on how you can
are certain ways you can rev up your metabolic burn. First, add some sp peed to your running regime.

2
gain later, says Larson. building benefits. Even
YOU CRASH AND Starved of the calories it after you return to
needs, the body shifts into normal eating habits,
(NO LONGER) BURN survival mode. The result? your body will still be in
You’ll be depriving yourself survival mode, clinging
Ever wondered why to bingeing. But switching of calories but still not to as many calories as it
crash diets don’t work? to an ultra-low-calorie seeing the scales budge, can. And because you’ve
Part of the problem diet actually slows down and you’ll feel depleted probably lost muscle,
is that they’re tough your metabolism by up even before you run, you’ve further hampered
to maintain; severe to 50 per cent, laying the unable to get the calorie- your fat-burning
deprivation tends to lead groundwork for weight burning and muscle- capacity. Tough one.

96 RUNNER’S WORLD
 CHAPTER 3
CREATE CHANGE
Running’s no.1
if you want to
lose weight

THE COMPLETE GUIDE TO RUNNING 97

 3 YOU HAVEN’T DONE
THE MATHS
There are a number of pricey and hard-to-access tests
available that give you a body-mass assessment, so
runners, trainers and nutritionists should use these
charts below to estimate calorie targets. Calculate your
BMR then your physical-activity level (PAL) with these
charts. To lose 1lb of fat, you need to create a calorie
deficit of 3,500 kcals. So if you’re looking to shed that
amount in a week, you would need to have 500 kcals a
day less than your total.

YOUR DAILY CALORIE FORMULA

WORK OUT YOUR BMR
Height in cm x 6.25 =
MINUS

Age in years x 5 =
PLUS

Weight in kg x 10 =
PLUS 5 FOR MEN OR MINUS 161 FOR WOMEN

= BMR

FACTOR IN YOUR PHYSICAL ACTIVITY

Once you’ve found your BMR, multiply it by your PAL

MEAN PAL
PAL EXAMPLE
VALUE

Sedentary
1.25
(1.1–1.39)
You typically spend most
of the day sitting 4 YOU’VE LOST PORTION
CONTROL
It’s way too easy to eat too much of the wrong thing
Low level You sit most of the day but
1.5 and big portions are a culprit in sabotaging weight loss.
of physical walk as you need to and
(1.4–1.59) The single servings you create with zip-lock bags have
activity perform daily activities
been shown to encourage portion control. When that’s
You exercise for an hour a impractical, try the following tips to help you downsize
1.75
Active day or have a day job that’s
(1.6–1.89)
very active LOOK IT UP Use calorie MEASURE IT Use measuring
tracking apps and websites spoons and food scales to
2.2
You’re a competitive athlete to find calorie counts. measure out the serving
Very active engaging in several hours of A calorie counter can help sizes on the nutrition
(1.9–2.50)
vigorous exercise daily you meet targets and make information label. Portions
long-term changes. are usually smaller than
WEIGHT-LOSS/MAINTENANCE FORMULA ADD IT UP Don’t rely on you think.
memory. Writing down VISUALISE IT If you have such
BMR X PAL = KCALS your intake or putting it in measuring devices to hand,
an app will help you. Seeing here are some cues to
TO LOSE 1LB A WEEK, TAKE 500 KCALS PER DAY FROM YOUR TOTAL you’re near your target will understanding the portion
help you say no to dessert. sizing you should be using.

98 RUNNER’S WORLD
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5 YOU HAVE FORBIDDEN

FRUIT
For many of us, the word ‘carb’ is synonymous with pasta, potatoes or
bread. Admittedly, bananas and carrots may not have the sensual appeal
of a freshly baked bagel, but fruit and veg provide high-quality carbs to
fuel you equally well, minus the unsavoury side effects that can weigh
runners down on the road and on the scales. Fruits and veggies also deliver
key nutrients that will help you bounce back quickly from tough workouts
and protect you from stroke, heart disease and high blood pressure.
That said, some fruits and vegetables are better than others for your
running life. In general, those that you can eat with the peel attached (eg
apples, potatoes), and most berries, contain lots of fibre. Fibre is great, as
it’ll keep you feeling full, slowing the digestion of sugars so you don’t get
the energy spikes and crashes caused by refined sugars. One caveat: if
you’re running in the next 60 minutes, avoid eating anything with more
than 7g fibre per serving. Check out these star performers:

FRUIT/ CARBS (G) FIBRE (G) EXTRA NUTRIENTS

VEG PER SERVE PER SERVE FOR RUNNERS

Potassium, vitamin B6 and magnesium,

Banana
31 4 which aid hydration on the run and fend
(1 large)
off muscle cramps.

Vitamin C, folate and vitamin B6. Vitamin

Cauliflower
3 1 C boosts immunity. Vitamin B6 plays a
GOAL-DEN DELICIOUS (50g raw)
vital role in a healthy metabolism.
Our plan will help you choose
the right fruit and veg
Quercetin, a phytonutrient linked to
Pear
27 5 preventing diseases such as cancer, as
(1 medium)
■ A SMARTPHONE OF well as improving athletic performance.
PROTEIN A typical 85g
serving of meat, fish or Strawberries
Vitamin C and anthocyanins, which
tofu should be about the 11 3 can help repair muscles and fight
(150g)
size of your smartphone. inflammation.
■ A CRICKET BALL OF
WHOLEGRAINS A portable source of carbs, dates are rich
A typical 180g serving of Dates (1) 18 2 in phosphorus, an electrolyte vital for
wholegrains such as rice fluid balance and healthy bones.
or quinoa is about the size
of a cricket ball Folate and cramp-fighting potassium.
Grapefruit
■ A TENNIS BALL OF FRUIT 13 2 Red ones have pantothenic acid, which
(½ large)
A piece of fruit, such as your body uses to turn food into energy.
an apple or orange, should
be about the same size Cranberries
Proanthocyanidins (compounds that
as a tennis ball. 25 2 improve cardiovascular health) and
(40g, dried)
■ A GOLF BALL OF inflammation-fighting antioxidants.
PEANUT BUTTER
A typical 2tbsp of peanut Cabbage
High concentrations of vitamins K and
butter or any nut butter 8 3 C, and a good source of folate, which
(150g, cooked)
should be about the size supports your red blood cells.
of a golf ball.

THE COMPLETE GUIDE TO RUNNING 99

6 YOU’VE GONE
AGAINST THE GRAIN
With the carb backlash, grains have gained a bad name they don’t deserve. 7 YOU BELIEVE
IN HALOES
There’s a huge difference between the refined grains in biscuits and cakes, From non-GM to gluten-free,
and the whole grains in foods such as quinoa and wild rice. Whole grains we’re presented with a barrage
include the endosperm, germ and bran in the same proportions as when they of ‘health haloes’, some of
were harvested. Rich in nutrients, they lower blood pressure and cholesterol which have no legal definition
and reduce the risk of cancer, heart disease and type 2 diabetes. And contrary and many of which can
to carbo-phobia, evidence shows that whole grains can help you reach your distract from your nutritional
weight-loss goals. A study in the American Journal of Clinical Nutrition found goals. Remember…
those who consumed a diet rich in whole grains had less belly fat and a
smaller waist. The high fibre content of whole grains creates a slow release of YOU CAN HAVE TOO MUCH OF A GOOD
energy, keeps you feeling full, and prevents THING Even if a health claim is
blood sugar spikes and crashes. legitimate, it’s not a licence to
Fibrous foods immediately before a go overboard. Excess calories
run can lead to GI distress, so have lead to weight gain even if they
them two hours before or after, come from ‘healthy’ foods.
when your body needs to refuel. The Journal of Marketing
Research reported that people
given a food labelled ‘low fat’
ate 50 per cent more than those
who ate the normal version.

GLUTEN-FREE DOES NOT

NECESSARILY MEAN GOOD It’s
critical for anyone with coeliac
disease, but these days lots of
non-coeliacs buy gluten-free
products on the assumption
that they’re healthier. Scores of
crisps and biscuits sport the
‘gluten-free’ label and many
gluten-free foods have refined
carbs and added fats, so check
the info on the packet to make
sure the calories, fats and
sugars are going to help you
TOP WHOLEGRAINS FOR WEIGHT-CONSCIOUS RUNNERS achieve your weight-loss goals.
AMARANTH Rich in QUINOA A complete easing soreness. Rye
protein, calcium and protein, quinoa boosts GI health and ECO-FRIENDLY ISN’T ALWAYS
iron for healthy bones. contains more helps you stay full. DIET-FRIENDLY ‘Organic’ means
BARLEY The most potassium than any WHOLE WHEAT By far the food is grown without
fibrous wholegrain (8g other whole grain. the most common grain pesticides, antibiotics or growth
per 40g), it’s high in RICE (BROWN, RED) in bread and pasta, hormones. But many cakes,
antioxidants for bones. The wholegrain whole wheat has been biscuits and other diet-
BUCKWHEAT Contains varieties are high in shown to reduce the unfriendly items are organic, so
high levels of zinc and fibre, manganese and risk of stroke, type 2 you should still examine the
manganese. Buckwheat selenium. diabetes, heart disease, nutrition info and ingredients.
packs muscle-boosting RYE Contains a unique asthma and obesity. Ditto foods labelled ‘non-GM’.
protein and fibre. fibre: arabinoxylan, WILD RICE Has twice While ‘organic’ and ‘non-GM’
OATS Oats help reduce known for antioxidant the protein and fibre of may be eco-friendly, in terms of
heart disease risk, some activity, fighting other varieties, but less weight loss, stick to calorie info.
cancers and diabetes. inflammation and iron and calcium.

100 RUNNER’S WORLD

 CHAPTER 3

8 YOU DON’T READ

THE LABELS
Studies have shown that people who read food labels are more likely to
9 YOU’RE STUCK
ON REPEAT
We runners love routine. When we start
out, the familiarity of the same route at
lose weight. Left to our own devices, we underestimate calorie counts. the same speed at the same time helps
Use this guide to what you should look for to help you slim down. us exercise consistently so we can build
toward our goals. But there’s a fine line
■ 01 / SERVING SIZE Serving sizes are much smaller than we are used to. between a routine that grounds you and
■ 02 / NUMBER OF SERVINGS What looks like a single serving is two or more. a rut that grinds you down, leaving you
■ 03 / CALORIES PER SERVING Assess this relating to your daily target. stuck on a weight-loss plateau or, worse,
■ 04 / SATURATED FAT PER SERVING Saturated fat should account for no starting to gain weight instead of losing
more than 11 per cent of your intake, the government says. it. Your body will adapt to any new stress
■ 05 / TRANS FATS PER SERVING Listed in processed foods as hydrogenated you put on it, so the key to continued
vegetable oil, trans fats have virtually no nutritional value. weight loss is adding intensity. Study
■ 06 / SUGAR PER SERVING: For refined sugar aim as low as possible, after study proves that when you ratchet
though if you’re eating raw fruit or dairy, don’t stress about the sugars. up intensity, you torch more calories on
■ 07 / PROTEIN PER SERVING. Protein keeps you full and repairs and the road and after you’ve finished. Add-
rebuilds muscle. Get it in, but spread intake throughout the day. ing tempo runs, interval sessions and hills
08 / FIBRE PER SERVING Like protein, fibre makes you feel full. It also will provide new stimulus and keep pow-
keeps your GI tract healthy and can reduce cholesterol. ering your weight loss. As you ratchet up
09 / VITAMINS AND MINERALS The best foods are nutrient dense, ie. good the intensity, these steps will help you
carbs, fats and protein but also with vitamins and minerals you need. make the most of your valuable run time
10 / INGREDIENTS LIST Remember: ingredients are listed in descending without developing an injury.
order of weight, so if sugar is first in the list…

PACE YOURSELF Make sure you’re

doing your harder workouts at the
right pace for your fitness level. To
find your 5K or 10K pace, plug a recent
race time into our training calculator
at [Link]/pacecalculator.
Don’t have a recent race time? Do a
time trial: warm up with one mile of easy
running, then run one mile as fast as you
can and plug your time into the training
calculator to get your training paces.

DON’T CRAM People get hung up on

total miles per week and, if they miss a
session, try to cram in extra miles. If you
try to cram in miles in too short a period,
you could get injured.

STAY WELL FUELLED When you’re

running faster and going longer, make
sure you’re well hydrated and fuelled
before you go out. If you’re energised,
you’ll run faster.

DON’T DISCOUNT LIFE STRESS

Studies have shown that workouts feel
tougher for people who are stressed than
for those who aren’t, even when they are
working at the same effort level.

THE COMPLETE GUIDE TO RUNNING 101

10 YOU’RE OUT KEEP MOVING If you can still exercise – even
at lower intensity – do it at the same time
OF ACTION as you’d usually run, so you get comfort
from your routine and some calorie burn.
It happens to us all, usually when we least If you can’t work out, try to incorporate
expect it. You’re humming along when, more activity whenever you can. Take the
suddenly, something – injury, work, stairs, not the lift. Walk short journeys
family – sidelines us. When your running rather than drive. Get on your bike.
gets derailed, it can be easy to pack on SEEK THE BENEFITS ELSEWHERE Running
the pounds. Some people keep up the provides a daily biochemical reset as well
eating routines that fuel their running as a calorie burn. Studies have proven that
even though they’re not lacing up. For 30 minutes of physical exercise can help
others, the absence of the stress release inoculate you against stress. Exercise can
that running provides leaves them more also provide social time and just a few
vulnerable to junk food. But weight gain easy miles are enough to give you a sense
when you can’t run doesn’t have to be a of accomplishment. If you can’t run, make
foregone conclusion, as you can see… a list of the benefits of running and work
out how you could reap similar benefits.
IDENTIFY THE CULPRIT When not running you PLAN AHEAD It’s hard to make healthy
need to be extra vigilant about calories. choices when you walk through the door,
Are you mindlessly snacking in front of the still shouldering the stresses of the day. By
TV? Be honest with yourself. It may be planning ahead you’ll increase the chances
humbling, but to get back on track you of eating right. Try mapping out a week’s
need to face the truth. dinners on Sunday evening. Prep ahead so
STOP EMOTIONAL EATING Consider when you dinner can be ready within minutes of
might be snacking simply to relieve getting home – and you won’t give in to
boredom, stress, restlessness or other crisps and biscuits.
uncomfortable emotions. List calorie-free ADDRESS YOUR WEAKNESSES Use the time off
strategies you can use to relieve those to strengthen areas of fitness where you
feelings. Studies show that waiting as might be weak. It’s a good time to start a
TWO’S COMPANY
little as two minutes is enough to make strength-training programme or a routine Running with a friend
the craving dissipate. of cross-training or massage. can boost performance

11 YOU DON’T HIT

THE GYM...
Research proves weight training
SUPERMAN
Lie face down with your arms over
PRESS-UP AND PLANK HOLD
Start in press-up position (or on
combined with running can boost your head and legs straight. Lift your hands and knees). Press and extend
your calorie burn more than just arms and legs off the floor, hold for arms straight, hold for five seconds,
running. Use this 20-minute five seconds, then release. Repeat. then lower slowly back down. Repeat.
workout by Jenny Hadfield,
co-author of Running For Mortals
(Rodale) to target strength,
balance and mobility. Do the 10
strength moves back to back,
performing each for one minute,
with 15 seconds’ rest in between.
Repeat two or three times a week SQUAT AND CALF RAISE SINGLE LEG REACH
for four weeks. As you get stronger, With your feet hip-width apart, lower Stand on your right leg. Bend, reaching
ratchet up the intensity so you into a squat, keeping your weight over your left hand to your right foot (use
keep improving. Then reverse it, your heels. Extend upwards, then go right arm to balance). Stand up, lifting
finishing with core work. up on your toes for a calf raise. Repeat. left knee and left arm at the same time.

102 RUNNER’S WORLD

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12 YOU’RE HARD
ON YOURSELF
Give yourself a break: research
published in the Journal of Social and
Clinical Psychology found that after
indulging in a doughnut, dieters with
‘self-compassion’ could hold back on
further eating better than those who
focused on the negative implications of
their indulgence. If, after an off-the-diet
biscuit, you’re filled with feelings of
hopelessness, self-hatred and regret,
chances are you’ll resign yourself to
failure and finish the packet. But if you
imagine you’re counselling a friend who
has just eaten that biscuit, you’d be
more likely to assure them one biscuit
won’t ruin a diet. Look at your food
diary: you’ll see that 99 per cent of the
time you’re doing great, then you can
start again. The same goes for running.
If you hit the wall before finishing a run
and have to shuffle home, the
demoralisation can be paralysing, but if
you look at your log and see how many
miles you’ve covered, or days you’ve
run, you’ll see that one bad day is no
big deal.

SIDE PLANK LUNGE

PLANK From plank position, shift to your side Stand with your feet hip-width apart.
Lie face down. Assume the pictured on your left elbow, with your feet Step forward. Bend your front knee
position and hold yourself in a straight stacked and hold the side plank for 30 until your thigh is parallel to the floor.
line from your head to your feet. seconds. Repeat on the other side. Push back up. Do one minute per leg.

BRIDGE JACKKNIFE FIRE HYDRANT

P H OTO G R A P H S : G E T T Y

Lie on your back, hands by your sides. Lie on your back, arms over your head, On your hands and knees, slowly raise
Push your hips up until you make a line legs straight. Crunch and raise your your right bent leg up to the side, hold
from your knees to your shoulders. legs slowly up. Touch your toes and for two seconds, then slowly release.
Hold for a few seconds, slowly lower. lower back down. Repeat slowly. Repeat for 30 seconds, do other leg.

THE COMPLETE GUIDE TO RUNNING 103

104
RUNNER’S WORLD
PHOTOGRAPHY: GETTY
 4
CHAPTER 4

HEALTH &
INJURYKeep your body strong and avoid the ailments
and injuries that commonly afflict runners

106 DON’T GET HURT

What to do and what not to do to stay injury-free

114 THE RUNNER’S MOT

Give yourself a once-over with these handy self-checks

118 THE SCIENCE OF RECOVERY

The people in white coats explain why rest is best

124 PILLOW TALK

Improve your performance while you sleep

130 SOFT LANDING

PHOTOGRAPHY: GETTY

A forgiving surface can cut down your injury risk

132 INJURY CLINIC

How to fix the five most common injuries

THE NEW COMPLETE GUIDE TO RUNNING 105

DON’T FEEL
THE BURN
Injury prevention
is better than cure

106 RUNNER’S WORLD

 CHAPTER 4

Don’t get hurt

Proper form, strength training and wearing the right shoes all combine
to help you run strong and keep you off the sofa

I
t’s an all-too-familiar story: runner making big jumps in mileage or always
begins training. A month or so later, running the same route?
runner suffers twinge in knee. The answer is all of the above.
Runner stretches, pops ibuprofen, ‘A combination of things – an anatomical
keeps running. issue plus a training error and the wrong
A number of runs later, runner is on the shoes – can add up to injury,’ says Joseph
sofa with an ice pack on said knee. Or hip. Hamill, a biomechanist at the University
Or Achilles. You’ll know this story already. of Massachusetts in the US. Plus, every
But just how familiar is it? Studies suggest runner is a puzzle, with a different
that as few as 19 per cent or as many as anatomy and injury history, says
79 per cent of runners are sidelined by Dr Anthony Luke, director of RunSafe at
injury each year. Suffice to say that a lot the University of California. ‘This is why
PHOTOGRAPHY: JOSHUA SIMPSON AND GUIDO VITTI

of us are put out of action. Some – ouch injury prevention is so challenging.’

– never run again. But over the last decade, running
The good news is researchers are on the science has shifted towards prevention.
hunt for an injury solution, in part thanks Scientists are studying uninjured runners
to the publication of US journalist and to see who gets hurt and why. Experts
author Christopher McDougall’s Born generally agree that to lower your injury
To Run (Profile Books). The bestseller, risk you need a strong body, good form and
which claimed modern running shoes are the right shoes.
to blame for high injury rates, started a We take a closer look at each, offering
lively debate when it came out in 2009. exercises, form tweaks and shoe advice to
Is it the way we run? The shoes we help runners reduce the propensity of
wear? Sitting all day? Or do we keep injury and enjoy a long, icepack-free
repeating the same training mistakes: running future.

THE COMPLETE GUIDE TO RUNNING 107

ADD STRENGTH foundation for landing. But if one stabiliser isn’t strong
enough or isn’t recruited, other muscles get overworked,
and the entire chain of movement is disrupted, says Eric

I
n the battle against injury, a runner’s best armour is Orton, a running coach who created the B2R Training
a strong body. Strong muscles, ligaments and System, which combines strength training with form
tendons help to absorb impact forces, improve changes to reduce injury risk.
form and lead to a consistent gait. Most runners lack strength in at least one muscle group,
‘If muscles are weak, each footfall will be different as well as in their neuromuscular pathways – the lines of
– how your knee turns, your hip drops and your foot communication between brain and body, says biomechanist
pronates with each step,’ says Dr Reed Ferber, director of Jay Dicharry, author of Anatomy for Runners (Skyhorse).
the Running Injury Clinic at Calgary University in Canada. Strong pathways help muscles fire more efficiently and in
‘But with strength these movements are the same each quick succession, giving greater control and stability.
time, meaning your mind and body know what to expect.’ These exercises from Dicharry and Orton strengthen
When a strong body runs, the brain tells the muscles to key running muscles and those neuromuscular pathways.
brace for impact before the foot hits the ground. The You can do them as a full routine or slip them sneakily into
glutes and core contract to steady the pelvis and leg. The your day while watching TV, two or three times a week.
foot and ankle muscles are activated, providing a solid If possible, do the moves barefoot.

DONKEY KICKS WITH BAR WALL PRESS

■ Why? By adding a bar to this old- ■ Why? This activates your gluteus
school move, you teach your body to medius while you’re in a bent-knee
fire your glutes without arching position, similar to running.
your back, just as you should ■ How? Stand with your left side
while running. near a wall. Bend your left knee to
■ Bonus You’re also strengthening 90 degrees and make contact with
your transverse abdominis, a the wall. Push your knee into the wall
stabilising muscle in your core. and hold the position, while keeping
■ How? On all fours with the bar your body stable (don’t press your
across your lower back, lift one leg, shoulder against the wall).
knee bent at 90 degrees, keeping the Hold for 20-30 seconds.
bar still. If the bar moves, do smaller Do two or three sets on
movements. Do 50 reps per leg. each side.

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SINGLE-LEG BALANCE
ON FOREFOOT PLYOMETRICS
■ Why? This builds strength in the entire Jumping exercises increase
leg: big toes, calves, ankles and hips. elasticity – the springs that
■ How? Balance on one forefoot (try it give running a light, bouncy
barefoot), heel raised. You should feel the feel. But they can also
side of your hip working. Hold for as long as teach you how to minimise
you can, keeping upright. Rest, do 3 more. your impact on landing.
If you’re not currently
strength training add these
moves, after performing
the other exercises in this
programme, for
eight weeks.

ECCENTRIC HEEL DROP

■ Why? These strengthen calves, ankles
and Achilles, giving a more stable landing.
■ How? Stand on one leg on a kerb or step
with your heel off the edge. Lift onto your
toes, then lower until your heel is below the
step. Start with 10 on each leg. Build to 15.

STANDING JUMP LATERAL JUMPS

■ How? Use a mid-shin-height ■ How? Place a pole (or brush)
CLAM SHELLS step or low bench. Standing with on the ground and jump over
■ Why? These strengthen your gluteus the step in front of you, jump up it quickly from side to side,
PHOTOGRAPHY: GETTY

medius for knee and pelvis stability. with both feet, landing softly. spending as little time as possible
■ How? Lie on your side, legs stacked on Step back down. Do 10-20 times. in contact with the ground.
each other. Bend both knees, with your legs ■ Next level When you can no Aim for three sets of 10.
and feet aligned. Open your knees like a longer hear your feet landing, ■ Next level Swap the
clam shell, with your feet together. Do two jump up and then jump back pole for a taller item,
sets of 30 on each side. down off the step. such as a foam roller.

THE COMPLETE GUIDE TO RUNNING 109

ADD STRENGTH
verbal cues in order to gradually retrain their movement
patterns. The runners were able to correct their flawed
form as well as maintain their improved mechanics after

S
trength training can improve your form just eight training sessions.
by making it more stable and correcting Davis advises using a gait-retraining specialist instead of
imbalances, but what it can’t do is resolve doing it alone – as without proper
faulty biomechanics. feedback, it’s hard to make the right
If you have knock-knees, for example, corrections, she explains.
you can learn to run differently via gait retraining, says Check out The Running School
Irene Davis, director of the Spaulding National Running ([Link]) for more info.
Centre at Harvard Medical School in the US.
During two studies, Davis gave runners visual and

SWISS BALL BRIDGE Next level

■ Why? To strengthen and activate your gluteus maximus 1 Lie on your 2 From the lifted 3 From the same
and multifidus (small stabilising muscles in your back). back, place your position, do position, rotate
■ How? Lie down with your calves on a Swiss ball, arms feet on the ball single-leg lifts, your body in
out to your sides. Lift your hips so your body forms a straight and cross your while alternating each direction
line from ankles to shoulders. Hold. Once you can hold arms over each one of to activate more
without hips dropping for 1 min, increase the challenge. your chest. your legs. core muscles.

SWISS BALL WALKOUT SINGLE-LEG BALANCE AND SQUAT

■ Why? Strengthens core, arm and ■ Why? Develops balance in
shoulder muscles for better posture. your pelvis, ankles and feet for
■ How? Lie with your stomach on the a more secure landing.
ball, palms on the floor in a press-up ■ How? Balance on one foot,
position. Walk your arms out, keeping with your back straight, arms
your abs tight, until your shins are on in running motion and weight
the ball. Keep your back straight. distributed between your fore
Hold for 30 seconds, building to two and rear foot. Press your big toe
sets of 60 seconds. into the floor and hold. Try three
Next level sets of 30 seconds on each leg.
1) Have your feet resting on the ball. Next level On one leg, lower
2) From a plank position with shins on your hips back, bending your
the ball, pull your knees to your chest. standing knee. Push back up.

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MOBILITY
The natural stress-recovery cycle of training
can cause muscle fibres to knot, limiting their
FIND THE RIGHT SHOES
function and increasing injury risk. These moves Q Can shoes prevent injury?
increase mobility in notorious problem areas. A Yes, they can alter your form
and how repetitive forces
affect you. Shoe cushioning can
influence the stiffness of your
legs, which affects how forces
impact on bones and joints. If
your shoe applies forces in a way
you can manage, it can reduce
injury risk. Mix up how force is
applied: a cushioned trainer for
KNEELING HIP-FLEXOR STRETCH long runs, grippy shoes for trails,
■ Why? When you run, your leg swings from flats for speedwork.
your hip. If your hip flexors are tight, the back Dr Peter Larson, author Tread
swing is limited, leading to overstriding. Lightly: Form, Footwear, and the
■ How? Kneel on one knee with your back Quest for Injury-Free Running
against the inside of a door frame. Tuck your
pelvis under so you feel a stretch in the front of Q How do I know if my shoes
your thigh. Hold for three minutes. are right?
A You want a shoe that fits your
biomechanics. Specialist running
shop assessments are helpful
but not foolproof. I would go by
comfort. If it doesn’t feel good,
it’s putting stress somewhere you
don’t want it.
Dr Benno Nigg, Human
Performance Laboratory,
University of Calgary, Canada
FOOT MASSAGE
■ Why? Your plantar fascia – a band of tissue Q Should I switch to minimalist
on the foot – guides you from landing to toe-off. shoes for injury prevention?
Limited mobility can disturb this motion. A There’s no compelling evidence
■ How? Sit and put one ankle on your knee. that minimalist shoes reduce
Apply pressure on the arch of your foot. Press injury. Leaner runners, midfoot every other day for the first two
firmly on sore spots, flex and extend your toes. and forefoot strikers, and those weeks, and only for a mile or two.
Do this for three mins daily until the pain’s gone. with little injury history are likely Build time and miles slowly.
to make the switch without Scott Douglas, The Complete
problems. Bigger people, Guide to Minimalism and Barefoot
extreme heel strikers and anyone Running (£9.89, Rodale)
prone to injury may find more
substantial, conventional shoes Q Do orthotics work?
work better for them. A There has been little research
Dr Martyn Shorten, director of linking orthotics to injury
PHOTOGRAPHY: SHUTTERSTOCK

the Runner’s World Shoe Lab, prevention. But for people with
CALF SMASH BioMechanica, Portland, Oregon excessive pronation or flat
■ Why? Knotted calves don’t absorb shock well. arches, inserts can help. Try
■ How? Sit on the floor, one leg out, foam Q I bought a pair of minimal over-the-counter ones first.
roller under it. Roll your calf over the roller, shoes. Now what? Dr Reed Ferber, director of
pressing when you hit painful spots. Hold until A Transition gradually. Spend the the Running Injury Clinic and
the pain goes (30-90 secs). Ask someone to first week walking in them. Then professor of kinesiology at the
press down on your shin for added pressure. start running, but wear them University of Calgary, Canada

THE COMPLETE GUIDE TO RUNNING 111

IMPROVE YOUR FORM

I
f you want to stir debate in a group of runners, bring messing with it only invites injury. But there is common
up form. ‘Minimalists’ strongly believe that just as ground: both camps agree that certain components
there is a correct way to swim or swing a tennis of form, such as good posture and proper stride (as
racket, there is a correct technique for running. demonstrated here by elite triathlete Andy Potts), can help
Other experts say the way we run is individual, and prevent injuries. Here’s how those elements break down.

1
PRE-LANDING IMPACT
Just before your foot Some studies connect
strikes the ground, the impact forces of this
your brain sends touchdown phase to stress
a signal to your fractures and other injuries.
muscles to And while midfoot and
prepare for impact. forefoot strikes minimise
The muscles contract so impact forces, experts
they can stabilise your agree that the greater
joints. If this is not 2 hazard is overstriding –
communicated, your when the foot lands too
muscles won’t get the far ahead of the knee.
heads-up they need.

1 RUN WITH GOOD POSTURE 2 SWING ARMS EFFICIENTLY 3 LAND LIGHT

■ What it means ■ What it means ■ What it means
Torso straight, lower back not arched, Arms moving forwards and backwards. Consciously landing more softly.
head directly over your shoulders. ■ Why it matters ■ Why it matters
■ Why it matters Arm swing affects your trunk. An ‘When we try to run quietly, we make
Bad posture puts stress on your back across-the-body swing tends to rotate natural adjustments like shortening
and knees. If your back arches, body the shoulders, or cause the trunk to our stride and landing midfoot, which
weight shifts back, making you more sway, compromising core stability. lessens impact forces,’ says Dr Luke.
prone to overstriding. ■ Try this ■ Try this
■ Try this Bend your elbows to 90 degrees and Run on the spot, letting your knees
Strengthen your core and upper body. let your arms swing loosely. Keep your rise naturally, for 10 seconds. Lean
Practise good posture during the day. elbows close to your body with your forward and run 30m in that posture.
Bad posture can carry over into your run. hands loose, which helps the body relax. Repeat three times before a run.

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SHOULD YOU CHANN GE YOUR FOOTSTRIKE? heel-striking). So some say it’s better to focus on not
Some experts believe land ding on your mid- or forefoot, overstriding, which is easier to judge on your own (see
rather than your heel, greatly reduces injury risk. Others ‘Lead With Your Hips’).
believe you may swap one e injury for another as landing
g The bottom line: If you’re running injury-free, most
on the forefoot increases impact on the calf and Achilles experts say don’t change. But if you’re chronically
tendon. Further complicaating matters, studies show injured, footstrike could aid treatment and prevention.
it’s difficult to know how you’re striking the ground (egg But the transition must be gradual and combined with
you think you’re midfoot--strikingg but you’re actuallyy plenty of foot, ankle and calf strengthening.

MID-STANCE TOE-OFF
The foot is moving throuugh As you push off from
pronation and forces are e the ground to propel
at their peak, making thiis yourself forwards,
phase the most potentiaally your hip goes into
injurious. Loads as high maximal extension.
as two and a half times A major factor to
your body weight consider during this
pushing down phase of the running
on unstable hip, 4 action is that if your 6
knee, ankle and hip flexors are too
foot joints can wear doown tight, you are more
muscle, tissue and bon ne. likely to excessively
arch your back.

4 LEAD WITH YOUR HIPS 5 CHECK YOUR CADENCE 6 ENGAGE YOUR GLUTES
■ What it means ■ What it means ■ What it means
Initiating the running motion from The number of footfalls per minute. Tapping your bum every now and then
the centre of your body. ■ Why it matters while you run is a simple but effective
■ Why it matters A faster cadence minimises overstriding way to remind your body to contract
Running from your hips and driving and harmful forces on your joints. and engage your glute muscles,
forward with your knees, not your feet, ■ Should you increase yours? says Dr Luke.
PHOTOGRAPHY: GETTY

helps maintain a tall posture and avoid Yes, if your easy stride rate is 160 ■ Why it matters
injury-inducing overstriding. steps per minute or less (a sign of It keeps you thinking about form.
■ Try this overstriding) or if you’re injury-prone. ‘Having an awareness of what your
Engage your core and imagine stepping If you’re above 160 and not injured or body is doing, where your feet are and
over logs as you run. Focus on your foot overstriding, upping the rate could which muscles are working helps you
landing close to your body, not in front. make your faster. Increase it by 5%. become a better runner,’ says Orton.

THE COMPLETE GUIDE TO RUNNING 113

GET CHECKED OUT
Keeping things running
will keep you running

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The
runner’s
MOT
Check you’re fit to run using these four self-tests,
complete with fixes from top physiotherapists

W
hether you’re a running
novice or a veteran it’s
always a good idea to
take a step back and
assess whether or not
your body is as fit for purpose as you think.
We asked leading physiotherapists to
guide you through common niggles and
problems that often afflict the recreational
runner, and prescribe simple fixes that you
can do at home. Each test should be
performed on both legs. While you may
feel a degree of discomfort with these
moves – especially if it’s an issue that
causes you problems – if you experience
acute pain with any of the tests, it’s
probably time to go and see an expert.

THE COMPLETE GUIDE TO RUNNING 115

 PROBLEM 1
TIGHT FEET AND CALVES
‘Having weak feet manifests itself as tightness,’ says
Duncan Mason, a chartered physiotherapist at Athlete
Matters in Manchester. The problems often stem from
focusing solely on running and neglecting conditioning.
Thick, cushioned soles are another cause.

IF NOT TREATED…
Plantar fasciitis is when tight calves result in a prolonged
and significant pronation of the foot, leading to
overstretching of the plantar fascia.

TEST IT
A gentle upward stretch of the toes will tell if your feet
are tight: your plantar fascia will feel stiff. To test calves,
sit and lift your leg straight out in front of you. Point your
toes up and pull back towards your knee, so you feel a
stretch in the calves. You should be able to bend your
ankle to 100 degrees. If you can’t, you have tight calves.

FIX IT
‘Calf raises are a great way to strengthen calves and
feet,’ says Mason. ‘Drop into a mini squat with your
left knee flexed at 45 degrees. Do your maximum of
calf raises, moving only at the right foot and ankle.’.
‘You should be able to do 30 reps a day,’ says Mason.

PROBLEM 2
TIGHT HAMSTRINGS TEST IT
We’ve all been there – 10 miles into a half marathon ‘Lie on your back,’ says Callaghan. ‘Pull your right thigh into
and an invisible vice clamps the back of your thighs, your chest. Keep the thigh in the chest area and then extend
strengthening its grip with every stride. ‘The causes of your right knee, taking your foot toward the ceiling. The
tight hamstrings include overuse, a lack of fl
flexibility
exibility other leg points straight out. If your knee struggles
or a limited range of motion emanating from 40- to extend and you feel tightness in the back of your
plus hours tapping a keyboard,’ says Claire Callaghan, upper left leg, your hamstrings are tight.’
chartered physiotherapist at the University of Bristol
Sports Medicine Clinic. FIX IT
A swift way to loosen hamstrings is to add dynamism
IF NOT TREATED… to a stretch. Do the exercise 10 times per day. ‘You could
Because the hamstrings span the knee and hip joints, also see a physio to check you’re using your hip muscles
tightness can lead to pain in these areas and the correctly on the run,’ says Callaghan. ‘Ensuring
lower back. Runners with tight hamstrings might you’re taking the
notice they ride a bike with their knees weight correctly and
splayed wide, which can make extending your other
the situation worse. leg can loosen you up.’

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PROBLEM 3
TIGHT QUADRICEPS
‘One of the most common weaknesses for
runners is in the quadriceps,’ says Alison Rose,
former physiotherapist to Kelly Holmes, Jess Ennis-Hill
and the Brownlee brothers. ‘It’s caused by overuse, poor with your hips, pull your left leg by the ankle towards your
stretching – especially post-run – and a sedentary lifestyle.’ bum with your left hand, (as shown). This is the muscle
being length-tested, and it should be long enough to allow
IF NOT TREATED… your thigh to be in line with your trunk and, ideally, with
Tight quads cause your pelvis to tilt forward, which puts your heel touching your buttocks. If you can’t get anywhere
stress on your lower back. Continue going down that near your bum with your heel, your quadricep muscles
path and you’ll experience chronic back pain and tight are too tight.
hamstrings. ‘If one quad is tighter than the other, it can
cause a torsion in the pelvis, too,’ adds Rose. That means FIX IT
one side of the hip is more rotated than the other, which can To remedy the problem, you will need to hold the test
result in further back pain and painful buttocks. stretch for three sets of 30 seconds, daily. You should
repeat several times if you’re extremely tight. ‘Foam rolling
TEST IT the quads will also address this weakness,’ explains Rose.
Lying on your side with right arm bent, head rested on it, ‘It helps lengthen the quadricep and is also useful before
and right knee bent at a right angle, with your thigh level stretching, something we runners often forget.’

IF NOTT TREATED…
‘If there’ss a weakness or tightness in the hip area, it can lead
to hip, lower back, IT band and knee problems,’ says David
Barton, physiotherapist at Cobham and Weybridge
Physioth herapy. ‘These problems will be aggravated by an
increase in mileage.’ A weakness of the hips can also cause
biomechanical issues like a pelvic tilt, which can cause
bursitis. This is when a fluid-filled sac (bursa) on the outside
of the top p of the thigh bone becomes inflamed – often
caused by repetitive movements of poor technique.

TEST IT
There are e a few tests to self-diagnose but one of the most
accurrate is the ‘Thomas test’, pictured left. ‘Lie on a
table with less than half your thighs off the edge,’ says
Barton. ‘BBring both knees towards your chest, keep
one there and extend the other leg back down. If the

PROBLEM 4
underside of that thigh is even slightly lifted off the table,
it’s a sign you’re suffering from tight hip flexors.’

FIX IT
PHOTOGRAPHY: GETTY, STUDIO 33

TIGHT HIPS One of the best stretches for increasing hip flexibility is the
The hip provides the foundation for perfect running hip flexor stretch. ‘Kneel on the leg that you want to
technique. It provides stability for the standing leg and stretch,’ says Barton. ‘Then lunge forward with your other
boosts propulsion when you’re looking for that extra gear. leg, while squeezing your glutes. Reach overhead towards
Typically, hip tightness is caused by our 21st-century the midline of your body with the arm on the same side as
lifestyle – in other words, too much sitting – repetitive your kneeling leg. You should feel the stretch in the front of
use and weak glutes. your hip and thigh. Hold for 30 seconds, relax and repeat.’

THE COMPLETE GUIDE TO RUNNING 117

REST ASSURED
Use the latest
research to maximise
your recovery

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The science
of recovery
From milkshakes to massage, we put common recovery
techniques under the microscope

W
ant to
know the REST
formula for Boost your performance by taking time out. Pose, on p121). ‘Elevation helps relieve
running One aspect of recovery you probably cramps and aids blood circulation to the
success? don’t have too much of an issue with is upper body and head,’ she says.
It goes: run, recover, repeat. the importance of rest. While running ‘The posture also provides a gentle stretch
While most of us get the places stress on the body, triggering for the hamstrings and calves, and releases
beginning and end bits right, physiological adaptations, it’s during tension in the back.’
the middle step often gets rest that these adaptations actually Even running itself can be a form of
overlooked. There are many take place. So if you don’t get enough recovery: ‘An easy run, bike ride or swim
reasons for this: mainly it’s rest, you won’t reap the benefits of can be described as “active recovery’,’
because as a nation we’re your training. But what does rest entail? says Sarah Connors, a physiotherapist
time-poor and can barely fit Sitting on the sofa with your feet up? and member of the Asics Pro Team. ‘The
PHOTOGRAPHY: GETTY, STUDIO 33 ILLUSTRATIONS: PETER LIDDIARD

in the training let alone the Sleeping? Well, growth hormone – a movement can help flush toxins out of the
recovery. However, we substance that stimulates muscle growth working muscles, stimulate circulation and
suspect there’s also a belief and repair – is released while we sleep, dissipate tension and tightness.’ If you opt
that, unless you’re running aiding recovery and adaptation. Research for recovery running or cross-training, don’t
80 miles a week or churning at Bangor University in Wales found that push yourself too hard – keep the duration
out sub-2:45 marathons, even one night’s sleep deprivation had below 45 minutes and consider using a
recovery doesn’t really a detrimental effect on performance. monitor to ensure you are working at an
matter. The evidence But rest isn’t all about getting your zeds. easy pace. And stick to soft, even, surfaces.
certainly suggests that this Researchers also found the rate of recovery
is not the case. Sidestepping from a tough treadmill run was significantly RECOVERY STRATEGY
good recovery practice can faster after practising the yoga pose Build sufficient rest into your schedule –
leave you more susceptible savasana (‘corpse pose’) – the prostrate, and that’s not just taking rest days but also
to aches, pains, colds, upturned-palms position – compared with allowing recovery time after runs, before
infections, fatigue and injury simply lying down. Yoga teacher and runner rushing on with your day. As an important
– not to mention leaving Laura Denham-Jones also recommends race approaches, try to increase the
you less than raring to go viparita karani, a pose in which you lie down amount of sleep you get to maximise the
for your next session. and raise your legs (see Legs-Up-The-Wall chances of a good performance.

THE COMPLETE GUIDE TO RUNNING 119

 the removal of lactic acid from muscles, sports massage
STRETCHES actually slows down the process – by as much as 25 per
Neglect stretching and you can increase the risk of long- cent. But, according to Lacey, the findings don’t really
term damage. Most of us manage a few perfunctory post- downplay the importance of sports massage. ‘It’s not lactic
run stretches, but are we doing enough to aid recovery? acid that causes muscle soreness, it’s microtrauma – the
‘Running causes the muscles to contract repeatedly so the tiny tears in muscle fibres,’ he says. ‘And massage, through
fibres end up tight and sometimes misaligned, like hair that breaking down fibrous tissue and adhesions, can help heal
needs combing,’ says Connors. the damage.’
‘If you don’t help restore them to their resting length, the A data review from Ohio State University in the US found
next time you run they will still be tight. This could have a moderate evidence to support the frequent use of massage
knock-on effect on your risk of injury.’ therapy in assisting recovery – and evidence that it could
Over time and in the absence of stretching, muscle fibres help to alleviate the symptoms of delayed onset muscle
can permanently lose length through a process called soreness (DOMS).
adaptive shortening, which will alter the function of the There’s also the psychological aspect of recovery to
joints they attach to – and that’s not a good thing. consider, says Lacey. ‘You can do all the stretching and icing
you want – but massage is something that’s done for you.
RECOVERY STRATEGY It makes you feel good because you are looking after
Ideally, you should stretch your back and all the major lower yourself – it’s a reward for all your hard training.’
body muscle groups after a run (see how, right). Hold each Even Michael Tschavosky, author of the Canadian
stretch for 20-30 seconds. Pushed for time? If you only have study, says he’s a fan of sports massage simply because it
five minutes to spare, says Connors, focus on stretching ‘feels good’. ‘The best way to go about finding a reputable
the hip flexors, calves and hamstrings. ‘Stretch out the hip therapist is by getting recommendations from runners you
flexors first,’ she advises. ‘The more the hips release, the trust,’ says Lacey.
more the hamstrings will do the same.’ Or you can check out the Sports Massage Association
website ([Link]) to find a
practitioner in your area.
MASSAGE
Hands-on treatment will aid all-important muscular repair. RECOVERY STRATEGY
Sports massage is widely used to help recovery and is part If your budget can stretch to it, book yourself in for regular
and parcel of every elite athlete’s regime. treatments when training – once a month, or more, is ideal.
‘Sports massage can release muscle tension, maintain Otherwise, schedule massage for a couple of days after
flexibility and help to reduce the viscosity of intra-muscular a long run. The rest of the time, you can top up with self-
fluid, which helps flush out waste products,’ explains massage techniques.
Clive Lacey, sports massage therapist and lecturer ‘Work from foot to hip, using the flat or heel of the hand,
([Link]). fingers or thumbs,’ says Lacey. ‘When you find a tight area,
‘If you have regular treatments, a good sports massage massage gently for a few minutes and then apply light to
therapist should be able to spot any problem areas that, if medium pressure, holding for up to seven seconds before
left untreated, could end up turning into full-blown injuries gently stretching out that area.
further down the line.’ ‘Using one hand on top of the other allows you to apply
A study from Queen’s University in Canada rubbed a few more force. Avoid rubbing bony areas and steer clear of
sports massage therapists up the wrong way by suggesting anywhere you’ve had an injury – if you don’t do it right you
that far from aiding blood circulation and assisting in could even end up making matters worse.’

FAIL TO STRETCH AND YOUR MUSCLES WILL

STILL BE TIGHT FOR YOUR NEXT RUN
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RECOVERY STRETCHES
Spend at least 30 seconds on each of these after a run,
to enhance performance and reduce risk of injury

CALVES
How to ease these lower leg muscles 1 2
Take a big step forwards with your right foot, bending the
knee. Keep the left leg straight and have both sets of toes
pointing forwards (1). Gently press your heel down into the
ground. Keep your torso upright and back straight. Now
take a half-step forward with your left leg and bend both
knees, keeping the left heel on the floor to feel the stretch
in the lower calf (2). Put your left foot behind your right and LEG RELEASE
place the ball of the left foot up against the heel of the right, Give your calves, hamstrings and quads some TLC
so your toes are pointing upwards (3). This stretches the Sit on the floor with your knees bent. Hook your fingers
plantar fascia. Repeat these stretches on the other side. behind your left knee and repeatedly draw the foot towards
the buttocks in long, smooth strokes (1). Swap legs and
repeat. Then drop your knees out to each side and draw
1 2 3 them together (2). Repeat, slowly building your rhythm.

HIP FLEXORS
If you’re in a rush, this is the most crucial stretch
Take a big step forwards
with your left foot, bending
the knee and allowing your
right knee to rest on the floor.
Keep your torso upright and
curl your tailbone under –
LEGS-UP-THE-WALL POSE gently press your right hip
Boost your circulation forwards. Swap sides, repeat.
Sit sideways with your right hip flush to the wall. With one
smooth movement (1), breathe out, swing your legs up the
wall and lower your head and torso to the floor (2). Shimmy
your hips towards the wall – if your hamstrings are tight HAMSTRINGS
you’ll need to scoot back, and if your feet splay apart, A simple move to loosen your upper leg muscles
tie your legs together with a scarf. You can also place a Stand in front of a step that’s mid-shin to mid-thigh height
folded blanket or towel under the hips, with the top edge and place your right foot on its surface, your leg straight (1).
below your ribs, for a passive backbend. Bring your arms Your standing leg should be vertical, foot facing forward.
to a comfortable position by your sides. Relax your legs, Hinge forward from the hips until you feel a stretch in
shoulders and belly, and focus on breathing freely. You can the back of the thigh (2). Keep your back straight. If your
hold this position for anything up to 15 minutes. hamstrings are tight, repeat with leg pointing to 1pm and 11pm.

1 2 1 2

THE COMPLETE GUIDE TO RUNNING 121

ICE RECOVERY STRATEGY
Reduce inflammation and increase blood flow If you’ve been running at a faster pace or for a prolonged
Running causes lots of tiny tears in the muscles and tendons period, take a few minutes at the end of the run to slow
– and lowering body temperature shunts blood away from down gradually, allowing your heart rate and breathing to
the area, reducing inflammation. But science suggests you return to normal.
don’t need to plunge yourself into an ice bath, like some
elites do. ‘As long as it’s cold enough to reduce your body
temperature, it’ll do fine,’ says Connors. Recent research COMPRESSION
found immersion into 10°C water after all-out exercise did Use compression tights to reduce aches and pains
not improve performance, but subjects did report they felt The fact that a recent study by Indiana University, US,
better, and a study published in the International Journal concluded that compression clothing had no significant
of Sports Medicine found that cold-water immersion and effect on athletic performance hasn’t stopped many a
contrast therapy (alternating between hot and cold water) runner donning full-length tights or knee-high socks.
aided recovery from repeated hard efforts, while complete And the good news is that science is proving to be a
rest and hot-water immersion did not. Also, research from little more promising on the benefits of the big squeeze
New Zealand found ‘cool’ to ‘body temperature’ water may on recovery. In other words, donning compression gear
provide the best recovery, citing the benefits of increased after exercise rather than during it. Research published
blood flow, nutrient flow and removal of waste products. in the Journal of Sports Science and Medicine found that
graduated compression tights (where the compression
RECOVERY STRATEGY is greatest at the ankle and diminishes further up the leg)
Hold the shower nozzle over your leg muscles, gradually hastened recovery after a period of downhill walking by
reducing the water temperature. Or, if you’re a hardier soul, allowing faster cell repair.
for the lower legs, a bucket of cold water works a treat on Vanessa Davies, the physiologist who conducted the
sore Achilles and plantar fascias. Ice is good for specific study, found reduced levels of creatine kinase (an enzyme
injuries, but not necessary for general recovery. that indicates muscle damage), 24 and 48 hours after
subjects performed repeated jumps from a height, when
they recovered in compression tights.
THE COOLDOWN In other research from Ball State University, US, use of
Don’t underestimate slowing down gradually after a run compression gear following maximal exercise prevented
When you run, the blood vessels in your legs dilate to loss of range of motion, reduced swelling and promoted
accommodate increased blood flow. That’s why, if you the recovery of force production. Davies’ study subjects,
stop too suddenly, you can cause blood to pool in the in common with those from the Ball State University study,
legs, leaving you feeling dizzy or shaky. Coming to a more reported that they felt that putting on compression tights
gradual stop helps prevent this, but there’s no evidence helped reduce muscle soreness. ‘The psychological
that it will reduce muscle soreness. In one South African element could be as strong a factor as the physical,’
study, subjects were assigned a workout to instigate sore says Davies.
leg muscles. Some did a cool-down (walking slowly for 10
minutes) while others just stopped. There was no difference RECOVERY STRATEGY
in muscle soreness. That said, a cool-down marks the After a shower and stretch, slip (OK, squeeze) into a pair
transition from running to the rest of your day. Cooling- of compression tights or socks. You can even put them on
down enhances your experience by allowing you time to under your jeans thanks to the tight fit, and no one will be
take stock of and reflect upon your achievements. any the wiser. Some athletes even sleep in them.

A COOL-DOWN MARKS THE TRANSITION FROM

RUNNING TO THE REST OF YOUR DAY
122 RUNNER’S WORLD
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RECOVERY FOCUS
Take a closer look
at the effects of ice

THE COMPLETE GUIDE TO RUNNING 123

124 RUNNER’S WORLD
 CHAPTER 4

Pillow talk
Getting more quality sleep can make you
a stronger, better runner – here’s how
PHOTOGRAPHY: GETTY

THE COMPLETE GUIDE TO RUNNING 125

B
eing honest, many runners would probably TIME FOR BED
admire the hardy soul who fights through Hit your sleep goals as well
as your training ones
fatigue to get out of bed and complete a run.
Likewise, many would consider the runner
who wakes tired and decides to sleep in
rather than grind out a workout a bit of a slacker.
Modern society views sleep as a luxury, and many
people think that revealing your need for it marks you out
as a weakling, says Dr John Caldwell, a psychologist who
has researched sleep deprivation and fatigue for NASA.
‘We think if you’re really a good athlete, that means you’re
tough and you’ll take whatever life throws your way,’ he
says. Part of being tough is not needing to sleep, seems to
be the thinking.
By that line of reasoning, the world’s top marathoners
are total slouches. Post-run naps are a key feature in the
elite Kenyan training day, the American 2:04 marathoner
Ryan Hall notes naps in his calendar as ‘business meetings’,
while Paula Radcliffe’s world dominance was fuelled by 10

ASLEEP, YOUR BODY RECOVERS

AND BUILDS A BETTER RUNNER
hours’ sleep a night – topped up with a two-hour
afternoon nap. They clearly appreciate what science is
increasingly finding: asleep your body recovers from hard
training and builds you into a better runner.
Indeed, recent research suggests that just one night of
bad rest can have a negative impact on your performance.
Meanwhile, chronically denying yourself an hour of sleep
each night has cumulative negative effects on your running
and your health. ‘Sleep is as important as workouts,’ says
running coach Joe English. ‘When you start robbing from
that pot to get everything else done, the quality of your
training – and of everything else – starts to fall apart.’

ARE YOU GETTING ENOUGH?

No test can tell you exactly how many hours of sleep you
need, but the average adult needs between seven and nine THE FOUR CYCLES OF SLEEP
hours a night, says Dr Matthew Edlund, author of The We go through four stages of sleep which make up a sleep cycle
Power of Rest (HarperOne). Not surprisingly, how much
you run impacts on how much you need to sleep, but it’s
not a simple more-means-more equation. Research has N1 N2
linked moderate exercise to higher-quality, more efficient Very light sleep (about Light sleep (about
slumber – possibly by increasing levels of the sleep- five per cent in all): this 50 per cent of your
promoting compound adenosine. So people logging occurs when you first fall night): your breathing
moderate mileage might actually need less sleep than asleep and again after and heart rate relax.
those who don’t do any running at all. each interruption. Your It’s more difficult to
However, sleep needs can change in the middle of a brain waves shift and wake up if your sleep
tough training cycle, says Cheri Mah, a sleep researcher at your muscles relax. is disturbed.

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TO NAP OR NOT TO NAP

A bad night’s sleep with a workout planned for later…
is a siesta a good idea?

YES NO
If you can keep it to less If you’re having regular
than 30 minutes. problems sleeping at
A short nap can give you night. Napping can make
a cognitive boost, making it difficult to drift off later
you alert and motivated. – and it’s no substitute for
And that can translate to a complete night of rest.
a better run. You don’t Also, you may wake up
even need to fall asleep; after a longer nap feeling
resting quietly for a few groggier than you did
mins can be restorative. before you snoozed.

Stanford University in the US. There’s no chart for

correlating mileage to required sleep hours, but your body
should supply some cues when you don’t get enough.
You’re probably short on decent rest if you fall asleep the
second your head hits the pillow, doze off during meetings,
rely on caffeine to get through the day or hit snooze more
than once. ‘If your body is going back to sleep after being
asleep all night, you’re probably not getting enough,’ says
Dr Robert Oexman, a runner and the director of the Sleep
to Live Institute in North Carolina, US.
Ignore these signals at your peril. ‘When you don’t get
your required amount of sleep, it can build up like a debt
or a credit card,’ says Mah. ‘Over time, that accumulated
debt can affect performance and mood.’

WHILE YOU WERE DREAMING…

Night after night of restricted (or interrupted) sleep sets
off a cascade of hormonal shifts with harmful biological
effects. Within a week or two, you’ll have higher levels of
the inflammatory marker C-reactive protein and the stress
hormone cortisol, keeping your heart rate higher and your
nervous system on constant alert.
Human growth hormone, which repairs muscle and
bones, is secreted by your pituitary gland during deep
sleep, says Shelby Harris, director of the Behavioral Sleep
of 90 minutes. Adults have four to six cycles each night Medicine Programme at Montefiore Medical Center in
New York. The less sleep you get, the lower your levels.
Your muscles’ ability to store glycogen for energy also
N3 REM declines, meaning you risk running out of gas no matter
Deep sleep (about 20 Rapid eye movement how much you carb-load, says Harris. Plus, some research
PHOTOGRAPHY: GETTY

per cent of your night): sleep (about 25 per cent): suggests injury risk goes up if you don’t get enough shut-eye.
the most restorative rest; your eyes, face, arms Sleep also serves as a time for memory consolidation,
your body secretes and legs twitch, and says Dr Edlund. ‘Running is a big learning experience,’ he
human growth hormone your brainwaves speed says. As you train, your brain takes in information about
and it’s nearly impossible up. Most dreams occur the world around you, the way muscles and nerves must
to wake up. during this stage. work together to power each stride, and the way your

THE COMPLETE GUIDE TO RUNNING 127

body position shifts in space (proprioception), he explains.
It’s during sleep you process, synthesise and catalogue
these details, and skimping means the memory-related
areas of your brain don’t file away as much as they should.
Being sleep deprived doesn’t just make you tired, but
also jittery, achy and prone to injury. There’s no magic
number of hours that protects you from poor performance
or from running-related pains – again, everyone’s sleep
needs differ, says Dr Edlund. But the more nights you get
less than your required amount, the greater the potential
consequences to your running. And in the bigger picture,
you’re probably harming your overall health, too.
Sleep deprivation throws your hunger hormones out of
whack, increasing levels of hunger-inducing ghrelin and
decreasing satiating leptin, says Harris, which may cause
you to gain weight. Not getting enough sleep also
suppresses the immune system, negatively affects mood
and increases the risk of developing chronic diseases
such as type 2 diabetes.

CRASH AND BURN

Runners know insomnia is common the night before a big
race. But they take comfort from this oft-dispensed piece
of wisdom: ‘It’s not your sleep the night before a race – it’s
the night before the night before that counts.’ Anecdotal
evidence bears this out. No one sleeps much the night
before an Olympic race, says Paula Schnurr, who ran the
1500m for Canada at the 1996 Games. First-time
marathoners often don’t rest well either, but many
perform strongly anyway, fuelled by race-day excitement
and adrenaline.
Research supports this hypothesis, to a degree. When University of South Carolina, US. Many people can bounce
scientists keep people up all night and then ask them to back quickly from one or two nights of poor rest, but
cycle, lift weights or run on a treadmill, they can generally performing well gets harder the longer you’re deprived.
do it just as well as when they’ve slept. But, interestingly, When Mah asked case-study athletes from various
they report that each mile or rep feels harder and they sports to sleep for 10 hours a night for five to seven weeks,
often don’t want to put in the effort. ‘In order to run a they improved their performance. Now, spending almost
good race, you have to be in a state of mind where you’re half the day in bed isn’t a luxury most of us can afford,
going to push it,’ says Caldwell. ‘We’ve known for years but it may not even be necessary. Your body’s optimal
that sleep deprivation typically doesn’t really affect amount could be seven hours; it could be eight.
absolute things like muscle contractions, speed and Harris recommends determining your ideal sleep
power. But it definitely affects your willingness to pattern when you have a week’s holiday or at another time
perform at your best.’ that doesn’t require a strict schedule; don’t use an alarm
When you head out for a training run deprived of sleep clock, wake up naturally and take note of what time you
and with no cheering crowds or competition, these deficits went to sleep and got up. By the fourth day, you’ll have
could lead you to slack off. As a result, you might not give caught up on sleep debt; take the average amount of sleep
your body a strong enough stimulus to adapt and improve you get on nights four to seven for a good estimate of your
your running, says English. What’s more, lack of sleep true needs, she says. Once you’ve worked out how much
impairs cognitive function and reaction times, which sleep your body naturally wants, schedule your bedtime in
could put you at risk of a collision if you’re crossing busy advance, just like you would any other commitment,
roads, warns neurologist Dr Lev Grinman. Caldwell advises.
In fact, if you’ve slept fewer than six hours, you might Mah says that runners can still benefit from ‘sleep-
benefit more from staying in bed an hour longer than from loading’ – getting extra shut-eye in the week or two before
forcing yourself to stumble out on a run, says Dr Shawn beginning a training programme that ramps up your
Youngstedt, an exercise physiology researcher at the mileage. Committing to just half an hour more each night

128 RUNNER’S WORLD

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BEST OF THE REST

Fall – and stay – fast asleep with these expert tips

BE HIBERNATE POWER DOWN DRINK LESS CUT OFF EASE PAIN

CONSISTENT ‘Turn your Turn off TVs, To avoid middle- CAFFEINE NATURALLY
Stick to the same bedroom into a laptops and of-the-night loo It can linger in Anti-
sleep/wake cave – make it tablets an hour stumbles, cut your system for inflammatories
schedule. And dark, quiet and before bed – back on water more than six such as
create a relaxing cool all year their light blocks consumption hours. For best ibuprofen can
bedtime ritual, round,’ says the production three hours results, switch keep some
such as light Mah. Invest of the sleep before bedtime, to decaf (or at people up at
yoga or listening in blackout hormone Harris says. least green tea, night. Avoid
to calming curtains and melatonin, says Beer or wine which contains taking them
music. Adopting a white-noise Shelby Harris, may help you only about 50 before bed or
a routine will machine or director of conk out more milligrams of try a supplement
help you fall fan, and block Montefiore’s quickly, but caffeine) after such as fish oil
asleep more glowing lights Behavioral alcohol disrupts 3pm, says or glucosamine
easily, says sleep from alarm Sleep Medicine the later, deeper sleep researcher chondroitin
researcher clocks or Program stages of Dr Christopher instead, says
Cheri Mah. phones. in New York. sleep. Drake. Dr Oexman.

to pay off your sleep debt between training cycles enables who overreached – or who ran more miles or did more
you to kick off a new programme refreshed and strong. intense workouts than their bodies could handle – showed
‘That’s half an hour less checking your email,’ says Mah. disrupted sleep patterns. If you’re unable to sleep well, it
And it’s likely you’ll feel so good during this period that could mean you need to cut back or incorporate more rest
you’ll make an earlier bedtime a permanent policy. days to absorb the hard work you’re doing, says study
author Dr Yann LeMeur of the National Institute for
ENERGY CRISIS Sport, Expertise and Performance in Paris.
Many experts also recommend tracking your sleep – just Finally, monitoring your sleep habits often gives you a
as you log your miles – to help you correlate your rest to bigger-picture view of whether your goals mesh with your
your running performance. Invest in an activity monitor life at the moment, says Harris. If you’ve just had a baby,
(such as the Fitbit One Wireless Activity and Sleep for instance, now may not be the time to train for your first
Tracker, fi[Link]) – these devices track your daily marathon. ‘You have to be realistic – maybe you just can’t
activity and monitor how long and how well you sleep at get up at five in the morning to run if you can’t get to sleep
night. They come with apps and online dashboards to until midnight,’ says Harris. You don’t have to stop running
show you your snoozing stats. – just consider whether to scale back expectations or run
While that won’t give you more hours in the day, it may for stress relief rather than trying to stick to an aggressive
help you place sleep and training on an equal footing. plan. On the flipside, if you have an ambitious running
‘If you’re obsessed with logging your 40 miles, try to be as goal, plan it for a time when you can rearrange your life to
PHOTOGRAPHY: GETTY

obsessed with logging your hours of sleep a week,’ says accommodate the necessary training and recovery.
English. ‘It’s going to positively impact on the quality of And if you happen to be updating Facebook, you should
your workouts.’ feel as proud to post about getting a good night’s sleep as
Keeping track can also help you recognise if something about getting your miles in. As the 2:04 marathoner Ryan
goes awry in your training. In a study published in the Hall says, if you cannot recover from your training, then
journal Medicine & Science in Sports & Exercise, athletes there is no point training.

THE COMPLETE GUIDE TO RUNNING 129

THE GRASS
IS GREENER
Go off road now
and again to
save your legs
from pounding
pavements

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Soft landing
Run on trails, grass, sand or even in water to reduce your injury risk
and boost your performance

M
ost of us
log our GRASS TRAILS
miles out Running on grass produces up to 17 per Hitting the trail keeps your mind on
on the cent less pressure on your feet than running movement. ‘The rocks, trees, roots and
streets, on roads, found a recent study in the turns require focus if you’re to be safe,’
but roads shouldn’t be Journal of Sports Sciences. This makes it says Novak. As well as giving your brain
our only training ground. ideal for runners on the mend who want a a workout regularly shifting gears and
‘Running on different forgiving surface to help them transition adjusting to terrain puts your leg muscles
surfaces changes the back to the streets. It’s also ideal for through a varied range of movements.
scenery, workout and runners looking to minimise injury risk
effort, giving road while increasing mileage or intensity. WHAT TO DO THERE: Hills
runners a break,’ says Find a trail with moderate inclines. Run at a
running coach Jennifer WHAT TO DO THERE: Speedwork conversational pace for half to two-thirds
Novak. Running once or On a neat, level surface such as a football the distance of your average easy run. ‘On
twice a week on grass, pitch, warm up and then run three minutes, each ascent, lean forward, keep your arms
sand, trails – or even in a two minutes and one minute hard, with a pumping, use short strides and land on the
swimming pool – reduces one-minute rest in-between. The intensity centre of your foot,’ says running coach
the impact on your legs, should be such that you can speak just a Robert Rhodes. ‘Most importantly, breathe,’
which minimises injury word or two at a time. Start with two to Each week, pick up the pace until you’re
risk. And pushing off three sets and progress to five. running uphill comfortably hard – an eight
on softer surfaces on a scale of one to 10.
strengthens more
muscles, which can SAND
translate into faster The unstable surface of a beach helps WATER
times on the road. strengthen muscles in your feet, legs, hips Striding through water isn’t just rehab for
Here’s how to adapt your and core, says Novak. Sand running also injured runners – it’s good for strength.
typical workout to ramps up the aerobic challenge, burning ‘Water offers continuous resistance,’ says
whatever lies beneath. about 1.6 times more calories than road Michael J Ryan, professor of exercise
running, reports the Journal of Experimental science at Fairmont State University, US.
Biology. But avoid sand if you’re returning Your muscles have to push at every point;
from injury, since it puts extra strain on your on land they get a breather when airborne.
lower legs and calves, says Novak.
WHAT TO DO THERE: Intervals
PHOTOGRAPHY: MATHEW SCOTT

WHAT TO DO THERE: Easy runs Find a quiet pool. After warming up in

Begin sand running by finishing your road chest- to shoulder-deep water, do the
workout with five easy minutes; stay on following: two to three minutes hard, 30
the harder sand, close to the water, for seconds all out, then three mins jogging.
more traction, says Novak. Progress to Repeat three times and add one set every
seven minutes easy, running reps of two two weeks. Moving to shallower water
minutes on the hard sand and 20 seconds (waist-deep or less) will increase impact
on softer sand. and work lower leg muscles even harder.

THE COMPLETE GUIDE TO RUNNING 131

 A

C
D
E
132 RUNNER’S WORLD
 CHAPTER 4

Injury clinic
If you suffer from any of the five common injuries below,
don’t worry: our experts can fix you

A ITB SYNDROME
B RUNNER’S KNEE
C SHIN SPLINTS
PHOTOGRAPHY: GETTY ILLUSTRATIONS: ANNE CAKEBREAD AND ELITE FITNESS (CARDIFF)

D ACHILLES TENDONITIS
E PLANTAR FASCIITIS

THE COMPLETE GUIDE TO RUNNING 133

 A ILIOTIBIAL
BAND SYNDROME 1
PAIN, EXPLAINED
Leading sports performance specialist Dr Carlyle Jenkins
explains why your knee feels like it’s had a stake driven
through it.

1 ILIOTIBIAL BAND
2
Your iliotibial band (ITB) is a ligament-like structure that

3
starts at your pelvis and runs along the outside of your thigh
to the outside of the top of your shin bone (tibia). When you
run, your ITB rubs back and forth over a bony outcrop on
your knee, which helps to stabilise it.

2 LATERAL EPICONDYLE
If you have poor running mechanics, muscle imbalance, put
weight on or add hill running to your training, then your ITB

4
can track out of line, slipping out of the groove created by
this bony outcrop .

3 SWELLING
As it tracks out of its natural alignment it rubs against other
structures in your leg, creating friction on the band.
This results in inflammation and a click when you
bend your knee.

4 HOLD-UP
The scarring thickens and tightens the ITB and limits blood
flow. If you continue to run, you’ll feel a stinging sensation.
This can result in you limping soon after you have finished.

CAUSE & EFFECT Why it happens and how you are able to spot it

WHAT CAUSES IT? ■ High or low arches SPOT IT! ■ Tenderness on the
According to research can cause your feet to According to Dr Jenkins, outside of your knee
in the Clinical Journal of overpronate you’re a likely ITB sufferer if you apply pressure,
Sports Medicine, these ■ Uneven leg length if you experience one of especially when bending.
are the roots of the ■ Bow legs the following signs: ■ You experience
problem: ■ Excessive wear on the ■ A sharp or burning pain problems or pain when
■ Inadequate warm-up outside heel of trainers on the outside of the knee. you stand on one leg
■ Increasing distance, ■ Weak hip abductors This may subside shortly (on the affected side),
speed or excessive ■ Running on a after running, but returns due to a weak
downhill running banked surface with the next run gluteus medius

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HOW TO REHABILITATE IT
Decrease your training load by 50 per cent and apply the principles of RICE
(rest, ice, compression and elevation), then follow these tips

DONKEY KICKS LYING ITB STRETCH SIDE CLAMSHELL

■ On all fours, flatten your ■ Sit on the edge ■ Lie on a mat on your
elbows out so you’re in a of a bench or firm bed. side, bending knees and
Sphinx-like position. Lie back and pull the hips to a 90 degree angle.
■ Keep your head down unaffected leg to your Wrap a resistance band
and your right knee bent chest to flatten your back. around both thighs.
as you slowly lift your right ■ With your affected leg ■ With the resistance
leg up behind you so your flat to the bench, maintain band in place lift your
foot goes up. a 90-degree bend in its top knee up towards the
■ Hold that position for knee. Shift that knee as ceiling, keeping the insides
one second, then slowly far inwards to the side as of both feet together.
return to the start. Perform possible. ■ Perform 10-15 reps, or
four sets of 12 repetitions ■ Hold this position for 30 continue until you get a
on each leg. seconds and repeat four burn in the outside of your
times on each leg. Do it for hip, which indicates you
WHY? longer if it feels too easy. should stop.
This move hits and
strengthens your gluteus WHY? WHY?
maximus and medius. ‘The ITB is difficult to This works your gluteus
Research in the journal elongate, as it doesn’t have medius (on the outer
Physical Therapy in Sport nerves that allow you to pelvis). This muscle
has found that these feel if you’re stretching prevents your thigh from
muscles are vital for it. You might not feel this buckling inwards when
keeping your ITB strong move, but it does isolate you run, which is the root
and injury-free. the band,’ says Jenkins. of ITB aches and pains.

HOW LONG UNTIL YOU’RE RECOVERED?

According to Jenkins, these are the recovery rates of iliotibial band syndrome,
depending on the severity of your injury.

MILD INJURY 100% after 2-4 weeks

PHOTOGRAPHY: GETTY

AVERAGE INJURY 100% after 7-8 weeks

SEVERE INJURY 100% after 9-24 weeks

THE COMPLETE GUIDE TO RUNNING 135

 B RUNNER’S
KNEE

PAIN, EXPLAINED
Dr Ross Sherman, senior exercise physiologist and sports
science consultant at Kingston University, London,
explains what causes it.

1 QUADS
The thigh muscles above the knee hold your kneecap in
place. When you run, your kneecap moves up and down

2
your thigh bone (femur) without touching it.

2 KNEECAP
If your quads are weak or you have poor foot mechanics,
your kneecap will move left and right, creating pressure,
friction and irritation. As you clock up the miles and stride
out your misaligned steps, your kneecap rubs against the
end of your thighbone.

3 CARTILAGE
This wobbling and rubbing grinds down the cartilage
underneath your kneecap so that it becomes rough,
like sandpaper. This makes your knee unable to bend
smoothly and efficiently.

4
4 FRONT KNEE PAIN
When this happens, you will experience a dull, aching pain
under or around the front of your kneecap. The pinch will
be the worst when running down a hill, walking down stairs,
squatting down or sitting with a bent knee.

CAUSE & EFFECT Why it happens and how you are able to spot it

WHAT CAUSES IT? ■ Tight hamstrings SPOT IT! outside of the kneecap
According to research or calves Do the Clarke’s Test with your left hand.
in the Journal of Sports ■ A previous injury, on yourself: ■ Feel a twinge?
Medicine, these are the such as a dislocation of ■ Sit with your leg It’s runner’s knee.
main culprits: the kneecap stretched out on another ■ ‘If it hurts in your
■ Weak quadriceps ■ Overpronation chair. Tense your quad. back, hips and feet when
■ Overuse or an or supination ■ Gently squeeze above you do this, see a physio,’
increase in mileage ■ Running on the knee with your right says Richard Scrivener,
■ Knock knees uneven surfaces hand and push on the an injury lecturer.

136 RUNNER’S WORLD

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HOW TO REHABILITATE IT

1 After applying the rules of RICE, rest from all sport and exercise for one to two weeks.
Then perform these moves from Dr Sherman two to three times a week.

LYING LEG LIFTS BALL HALF SQUATS FOOT TURNS

■ Lie flat on your back. ■ Put a Swiss ball between ■ Stretch both legs out
Bend your left knee at 90 you – on your lower back – straight in front of you,
degrees, keeping your foot and a stable wall. feet pointed up.
flat on floor. ■ Lower yourself towards ■ Turn both feet out
■ Keep your right leg the floor. Stop when your away from each other as
perfectly straight and knees are bent far as possible. Hold for
lift it to the height of the at 90 degrees. 12 seconds while tensing

3
left knee. ■ Straighten your legs your quads.
■ Hold for five to 10 to rise to the top without ■ Then turn them in
seconds and repeat five to locking your knees. towards each other for
10 times on both legs. 12 seconds. That’s one set;
WHY? perform six.
WHY? ‘You should do four to
‘When out running on five sets of these, with 12 WHY?
the road or track, your repetitions to strengthen ‘The idea of this is to
body weight lands on a your quads, lower back, strengthen your outer and
near-straightened knee,’ glutes and core area. inner quadricep muscles.
says Sherman. ‘This move These muscle groups work In turn this will strengthen
strengthens your quads – together to teach your and develop the cartilage
the muscle that absorbs knees to start bending that surrounds either side
the blow – in the position correctly through their of the kneecap, which will
they receive the impact. natural range stop it from tracking out of
This stabilises the of movement,’ line in future,’
injured knee.’ advises Sherman. says Sherman.

HOW LONG UNTIL YOU’RE RECOVERED?

Recovery rates depend on the severity of the injury. If mild, rest for two weeks, do the
rehab exercises and you can be back in six weeks. If bad, it could take six months.

MILD INJURY SEVERE INJURY

40%-50% after 1-2 weeks 30%-40% after 2-3 weeks
60%-70% after 1 months 50%-60% after 2 months
100% after 6-8 weeks 100% after 4-6 months

THE COMPLETE GUIDE TO RUNNING 137

 C SHIN
SPLINTS

PAIN, EXPLAINED
Dr Carlyle Jenkins explains
the reasons for that persistent ache in your shins.

1 TIBIALIS ANTERIOR
Shin splints are an overuse injury. The muscle most affected
by this is the tibialis anterior, stretching from your knee
down to your ankle. A new or excessive stress from running
can irritate it.

2 TIBIA
By resting and applying our rehab tips when you feel mild
tenderness in your shin bone (tibia), you’ll eliminate further
damage. But if you soldier on with more miles, then you’ll

1
create micro-tears.

3 OUTER SHIN PAIN

This is when you’ll feel a razor-sharp pain on the outer
edges of the mid region of your lower leg, next to the shin
bone. The aching area can measure 10-15 centimetres
and the pain often subsides after warming up,
returning after the workout.

2
4 REST UP
Worst-case scenario is that the swelling in the muscle and
connective tissue continues unabated, increasing pressure
to intolerable levels. This can lead to ‘Compartment
Syndrome’, a condition that can require surgery.

CAUSE & EFFECT Why it happens and how you are able to spot it

WHAT CAUSES IT? ■ Running downhill caused by training too hard, SPOT IT!
The Mayo Clinic in ■ Running on a slanted or too fast or for too long ■ Tenderness, soreness
the US found that shin tilted surface ■ Overpronation; this is or pain along the outer
splints are caused by ■ Running in worn-out when the tibia is forced part of your lower leg
an overload on the shin footwear to twist in the opposite ■ Mild swelling around
bone and connective ■ Doing sports with direction. Too much leads your shin bone
tissues, which attach frequent starts and stops, to shin splints ■ At first, the pain may
muscles to the bone. such as tennis ■ A return to exercise end when you’ve finished
This is often caused by: ■ Shin splints can also be after a long layoff your warm-up

138 RUNNER’S WORLD

 CHAPTER 4

HOW TO REHABILITATE IT
Decrease your training load by 90-95 per cent, use RICE then do these rehabilitation
moves from Dr Carlyle Jenkins once a day.

KNEELING STRETCH SEATED STRETCH STANDING STRETCH

■ Get into a kneeling ■ Sit on a chair with your ■ Stand in front of a
position, with your feet roughly hip-width wall, roughly arm’s length
toes tucked under your apart on the floor, away, with your feet
backside, sitting on the and place your hands on approximately
back of your ankles. your knees. hip-width apart.
■ Lean forward towards ■ Bend your right leg ■ Lean forwards and place
the floor, spread out your behind you underneath the your hands on the wall
fingers and rest them on chair and rest the top part while keeping both your
the ground in front of you. of your foot on the floor. feet forwards and
■ Gently sit back onto your ■ Push your foot into the knees straight.
heels so that your ankles floor and press down on ■ Lean as far forwards as
almost flatten against the your right knee with your possible while keeping your
floor. Hold for 30 seconds right hand. Hold for feet flat. Stop leaning when
and repeat as needed. 30 seconds, switch legs you feel an intense stretch
and repeat. and hold for 30 seconds.
WHY?
‘This move will stretch WHY? WHY?
out the muscles and ‘This move is very efficient This move stretches the
connective tissue that is in at isolating and loosening muscles at the back of your
the front of your legs and your shin muscles,’ says calves while resetting the
will alleviate some of Jenkins. ‘It can easily be muscles in your lower leg
the pressure in the painful done several times during to the correct position
part of your shin,’ the day while you are sitting to allow healing to take

3
says Jenkins. at your desk at work.’ place effectively.

HOW LONG UNTIL YOU’RE RECOVERED?

An online poll on the fitness website [Link] found that these were
the expected recovery rates for shin splints.

MILD INJURY 100% after 1-2 weeks

4
PHOTOGRAPHY: GETTY

AVERAGE INJURY 100% after 7-8 weeks

SEVERE INJURY 100% after 9-24 weeks

THE COMPLETE GUIDE TO RUNNING 139

 D ACHILLES
TENDONITIS

PAIN, EXPLAINED
Dr Carlyle Jenkins explains why your Achilles heel may
be aching.

1 ACHILLES TENDON
This connects the calf muscles to the heel bone. It’s the
thick, springy tissue just above the heel and is used when
you walk, run, jump or push up on your toes. Injury can
occur if you up your training frequency or intensity.

2 FEEL THE BURN

Achilles tendonitis is a ‘chronic stress’ injury where small
stresses accumulate and damage the tendon. This strain is
increased if you’re inflexible or you overpronate.

1
3 HEEL
The inflammation is often at the narrow point of the tendon,
just above the heel area. This is because that area has
the poorest blood supply, which slows the healing time
considerably. Rest to avoid further pain.

4 ANKLE

2
You’ll feel an ache at the back of your ankle and a burning or
piercing pain. You’ll experience redness on the tendon and/
or severe pain when you take your first steps of the morning
or after sitting down for a while. This will subside as you
move around.

CAUSE & EFFECT Why it happens and how you are able to spot it

WHAT CAUSES IT? ■ Coming back too quickly SPOT IT! The Mayo ■ Tenderness of your
According to the after a period of time off Clinic says it’s likely you Achilles tendon
American Academy of ■ Sudden contraction of have Achilles tendonitis ■ Stiffness that lessens
Orthopaedic Surgeons, your calf muscles, such as if you suffer with one or as your tendons warm up
these are the triggers: intervals or a final sprint more of these: A ‘bump’ on your
■ Rapidly increasing ■ Overuse resulting from ■ Dull ache or pain on the tendon
mileage or speed lack of flexibility in calves tendon when pushing off ■ Cracking or creaking
■ Adding hill running to ■ Flattening of the foot your foot during walking or sound when you move
your routine arch can stress the Achilles when rising onto your toes your Achilles tendon

140 RUNNER’S WORLD

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HOW TO REHABILITATE IT
Apply the principles of RICE and take a break from sport for at least two weeks.
Then do these strengthening moves once a day.

STRAIGHT-LEG BENT-LEG CALF STANDING

CALF LOWERING LOWERING WALL STRETCH
■ Stand with the balls of ■ Sit on a chair, place ■ Stand with both feet
your feet on the edge of a weight on top of your parallel to each other,
a step. Hold on to a thighs and rest the balls roughly hip-width apart,
support if necessary. of your feet on a ledge facing a wall at about
■ Rise up onto your or step. arm’s-length away.
toes, then remove the ■ Rise up onto your ■ Put the toes of the
unaffected leg from the toes then remove the affected foot on the wall
step so you’re holding the unaffected leg from the at knee height and try to
tiptoe position. step so you’re on tiptoes press its heel against the
■ Take five seconds on the sore leg. wall as flat as you can.
to lower your affected ■ Lower your affected ■ Lift your chest until
heel as far down as is heel as far downwards as you are standing straight.
comfortable. Do three sets is comfortable. Do three Hold this position for three

4
of 15 twice a day. sets of 15 twice a day. minutes on each leg.

WHY? WHY? WHY?

A study at the University Doing this exercise with A study in the journal
Hospital of Northern a bent leg forces your Foot & Ankle International
Sweden found that deep calf muscle to found that holding an
12 weeks of this and work, which strengthens Achilles tendon stretch for
the following exercise the major calf muscles this exact period of time
combined could help needed to help heal helped to significantly
eradicate Achilles pain. Achilles tendonitis. reduce pain.

HOW LONG UNTIL YOU’RE RECOVERED?

According to Jenkins, these are the recovery rates of Achilles tendonitis,
depending on the severity of your injury.

3
MILD INJURY 100% after 2-10 weeks
PHOTOGRAPHY: GETTY

AVERAGE INJURY 100% after 7-8 weeks

SEVERE INJURY 100% after 3-6 months

THE COMPLETE GUIDE TO RUNNING 141

 E PLANTAR
FASCIITIS

1
PAIN, EXPLAINED
Dr Ross Sherman reveals why the underside
of your foot hurts.

1 FEELING PAIN?
This is an overuse injury so you won’t remember any

4
particular incident where you’ve damaged your heel.
Pointers could include increased training frequency/
intensity or adding hill sprints.

2 PLANTAR FASCIA
It’s a thick, broad band of tissue that runs along the bottom
of your foot. It supports your foot’s arch and acts like a
shock-absorbing bow-string. When a high load is forced on

2
it you can get a small split in it.

3 WAKE UP!
At the time, this rip will only create mild discomfort, which
you probably won’t even notice. But when you sleep, your
body starts the repair process – making the plantar fascia
stiff. Upon waking, it will be inflexible. When you take your
first strides you’ll stretch too far and tear it slightly.

3
4 HEEL
The tear can lead to additional micro-tearing, which results
in the stinging pain at the base of your heel pad, which can
last all day if you’re on your feet.

CAUSE & EFFECT Why it happens and how you are able to spot it

WHAT CAUSES IT? ■ A big increase in SPOT IT! get up and walk after
The American Academy training load The Mayo Clinic, US, says waking, standing up or
of Orthopaedic ■ Arthritis causes these symptoms may climbing stairs.
Surgeons cites: inflammation in the tendons indicate you have it: ■ Intense heel pain after
■ Standing for a long time at the bottom of your foot ■ A sharp pain in the inside long periods of being on
■ Poor foot mechanics ■ Diabetes – less blood of the bottom of your heel, your feet or after getting
■ Being overweight gets to your feet which may spread under up out of a chair.
■ Tight calves that limit ■ Poor or worn-out your whole foot ■ Mild swelling in
ankle flexibility running shoes ■ Heel pain when you your heel

142 RUNNER’S WORLD

 CHAPTER 4

HOW TO REHABILITATE IT
Rest from all weight-bearing sporting activities for two to three weeks.
Then do these moves from Sherman two to three times a week.

FOOT ROLL TOE FLEXES PLANTAR STRETCH

■ Sit on a chair and place ■ Sit with your injured ■ Cross your legs and put
either a tin of food (on its leg straight out in front your affected ankle above
side) or a tennis ball on of you. Loop a towel your opposite knee, with
the floor in front of you. around your foot, the underside of your foot
■ Rest the arch of your holding the ends with facing you.
injured foot on the tin or both hands. ■ Grab hold of your toes
ball and press down while ■ Ensuring the towel on the raised foot closest
rolling the tin/ball up and goes around the arch of to you and pull them back
down from your heel to your foot, pull it tightly with both hands.
your mid-arch. towards you. ■ Hold this position for
■ Perform this for one ■ Keeping your injured 10 seconds then release.
minute, rest for 30 knee straight, push your Repeat 10 times. Do three
seconds then repeat foot away and apply to six times a day, starting
twice more. Increase resistance with the when you get up.
gradually as your towel. Do three
injury heals. sets of 10. WHY?
‘I found a dramatic
WHY? WHY? improvement in my injured
‘This lengthens and ‘The force from the towel patients when they did
softens the plantar against your plantar this for eight weeks,’ says
fascia in order to release fascia stretches it, to orthopaedic surgeon
the pressure that’s provide a two-pronged Dr Ben DiGiovanni of the
magnifying the heel pain,’ approach to fast University of Rochester
says Sherman. recovery,’ says Sherman. in the US.

HOW LONG UNTIL YOU’RE RECOVERED?

According to studies in the American Family Physician Journal, the following
are the expected recovery rates.

MILD INJURY 100% after 2-6 months

PHOTOGRAPHY: GETTY

AVERAGE INJURY 100% after 9-12 months

SEVERE INJURY 100% after 18 months

THE COMPLETE GUIDE TO RUNNING 143

144
RUNNER’S WORLD
PHOTOGRAPHY: GETTY
 5
CHAPTER 4

MIND &
MOTIVATION
Your brain is one of your most
powerful running allies. Here’s how
to get it working for you

146 48In aWAYS TO KEEP GOING

rut? Get your mojo back with these tips

152 HACK YOUR RUNNING MOJO

Hack your brain chemistry to boost motivation

158 QUICK THINKING

Train your mind as well as your muscles

164 ONE TRACK MIND

GETTYBURSTON

The mental benefits of regular running

168 WINNING THE MIND GAME

OLIVER

Mental mantras to improve performance

PHOTOGRAPHY:
ILLUSTRATION

THE NEW COMPLETE GUIDE TO RUNNING 145

ICE RUNNER
Turn a cold run
into a hot date

146 RUNNER’S WORLD

 CHAPTER 5

48
ways to
keep going
There are many reasons for loss of motivation, but no excuses.
ILLUSTRATIONS PETER CROWTHER ASSOCIATES AT DEBUT ART, ADAM MCCAULEY PHOTOGRAPHY DAVID WOOLLEY, STUDIO 33

Be inspired with these tips, stories and more

1 WRITE A BLOG
Post your daily mileage
online, then pass the link on
his career, was a tough-as-
nails athlete known for his
intense training methods,
7 GET YOUR KIT ON
The simple act of throwing
on the appropriate clothes will
to your friends and family. Do such as running in work boots. get you out of the door. You can
you really want Auntie Susan Competing with a gland take them off again once you’ve
or Uncle Bob asking why you infection and against his run around and sweated in them.
skipped your four-miler doctor’s orders, the Czech won
on Wednesday? three distance events, including
the marathon, at the 1952 8 ENTER A
RELAY RACE

2 FORGET TIME
Running coach Shane
Helsinki Olympics in Finland. Try a relay either as part of a
large running team, or do the
Bogan advises leaving your
watch at home once in a while.
‘It’s liberating not to be worried
5 THINK FAST
The coach Christy
Coughlin says everyone she
run leg of a triathlon with a
cycling and a swimming friend.
You’ll be less likely to skimp on
about pace,’ he says. Just enjoy trains gets a boost from this your training as you won’t want
a run for its own sake. simple negative-split workout: to let your teammates down.
run for 20 minutes as slowly

3 TREAT YOURSELF
That new running watch
you’re hankering after? Go
as you want, then turn around
and run home faster. ‘The long
warm-up helps. You run faster
9 WINTER
SIGN UP FOR A
RACE...
… or a running holiday in a
ahead and buy it – after timing on the way back,’ she says. warm country. Every training
10 more speed sessions mile you log takes you closer to
with your old one. an active break away from the

4 LOOK TO THE PAST

Emil Zatopek, who won
6 BLAZE A NEW TRAIL
‘If you do the same runs all the time, it can
beat you down,’ says Alan Culpepper, an Olympic
cold. Take a look at Bangkok
([Link]) or Las Vegas
([Link]) or have fun
four Olympic gold medals in marathon runner. Check out [Link]. researching it yourself online.

THE COMPLETE GUIDE TO RUNNING 147

10 DEVISE YOUR OWN
LOYALTY SCHEME
Try one mile equals one point.
you’re truly fatigued. A couple
of day’s rest may reinvigorate
you. Call this one instant running
23 REMEMBER, RACE RESULTS STAY
ON GOOGLE FOREVER
Well, until the end of either the internet or the
Start collecting today and soon motivation for three days world, anyway. Need any more motivation to clock
you could have saved up enough from now. the best time you can?
points for a new pair of running
shoes, an afternoon at a health
spa, a ticket to the big game
or a guilt-free blow-out at your
16 GOOD
YOU WANT TO LOOK
ON THE BEACH
It may not be at the top of your 24 DON’T FORGET THE
SWIMMING POOL
favourite restaurant. list but it’s a certainly a good If it gets too hot outside, coach
motivator – especially if you’ve a Bruce Gross suggests logging

11 FEEL INSPIRED
In 1949, nine-year-old
holiday coming up. your miles by running in
the deep end of a pool while
Wilma Rudolph learned to walk
without leg braces after suffering
from polio and spending most
17 IT’S SUMMER!
Well, it may not be when
you read this, but when it is,
wearing a flotation vest. Gross
tells his runners to break it up
by going hard for five minutes,
of her first years in bed. get outside and run. Read the then resting for one minute. Start
Rudolph went on to win three rest of this later. slowly and build up to an hour.
gold medals for the USA at the
1960 Olympics.
18 GET PAID
Set a price for attaining a 25 TURN THINGS
AROUND

12 SET SOME
DAILY GOALS
Scott Jurek, seven-time winner
certain mileage. When you hit it,
pay up. Keep the money in a jar,
and once it accumulates, buy that
‘A poor performance is a strong
motivator for me,’ says elite
marathon runner Clint Verran.
of the Western States 100-Mile new running jacket. ‘I can’t wait to prove to myself
Endurance Run in the US, sets that I’m a better runner than my
himself a variety of goals for big
races and for training sessions.
‘Maybe it is a technique goal,
19 IFTHEYOU’RE
MOOD…
REALLY IN

… for a change, check out

last showing.’ Verran also says
negative comments from his
coaches fire him up. ‘For me,
maybe a pace goal, maybe a the list of clothing-optional races proving somebody else
goal of running faster at the and other running events at wrong is key.’
end,’ he says. [Link].

13 SPOIL YOURSELF
Book a massage for the 20 WATCH THIS
Endurance – a 1999
26 RUN LOADS OF
MARATHONS?
Maybe try an ultra. Or a mile.
day after your long run. It’s very docudrama that shows how
good for your muscles and can
be considered as an appropriate
treat after all that hard running.
Ethiopian Haile Gebrselassie
became one of the best distance
runners of all time.
27 BECOME
MENTOR
A RUNNING

Once you get a friend hooked

on your sport they’ll be counting

14 RUN WHEN IT’S

TIPPING DOWN
Trust us – with the rain lashing
21 YOU WILL HAVE
BETTER SEX
According to extensive research.
on your continued support
and guidance. And you have
someone to run with.
down and the wind whipping Don’t forget: practice
across your face, you will feel
wonderfully alive. Just make sure
that you have a spare kit and a
makes perfect.
28 IFA NIGHT
YOU FANCY
IN
The Four-Minute Mile is a 1988
dry pair of shoes for tomorrow’s
wet-weather run. 22 IT’S NEVER TOO LATE
Mary Peters was 33 and near the end of
her career when she defeated the favourite, West
film that tells the story of how
Roger Bannister became the
first man to run the mile in

15 FOR EMERGENCY
USE ONLY
Consider taking a short break
Germany’s Heide Rosendahl, to take gold in the
pentathlon at the 1972 Olympics in Munich. Her
victory even brought temporary calm to Northern
under four minutes, despite
conventional wisdom at the
time – 1954 – insisting that
from running if you think you’ve Ireland’s Troubles, with rival factions celebrating such an achievement was
got the beginning of an injury or together the country’s greatest sporting success. physiologically impossible.

148 RUNNER’S WORLD

CHAPTER 5
RICH RUNNING
Turn your hobby
into a money-
making machine
29 TRACK
DUST OFF YOUR
SPIKES
Some athletics clubs organise
36 ’TIL
IT AIN’T OVER
IT’S OVER
Roger Bannister and John
Olympic-style summer games Landy raced at 1954’s British
where you can compete in Empire and Commonwealth
events like the mile or even the Games in Vancouver. For most
400-metre hurdles. of The Miracle Mile, as it was
called, Landy was in the lead,

30 REMEMBER THE
SIMPLE TRUTH
That you almost always feel
but Bannister overtook him on
the final turn. The moral of this
story? Never give up.
better after a run than you
do before it.
37 DIRECTOR
BECOME A RACE

31 CONNECT WITH
LIKE-MINDED FOLK
Try logging on to dateactive.
If you live in a small town with no
road races, start your own. Tie it
into a local annual celebration in
[Link], a website that connects the summer, and work with local
active people looking for love. track and cross-country teams to
Get your run in and turn it into a help promote it.
date at the same time.

32 ACCEPT THE
BAD DAYS
38 STOP RUNNING
IN CIRCLES
Andy Steinfeld, who coaches
On some days you will be marathon runners, says group
slower than others, and some point-to-point runs are a fun
days might hurt a bit more than way to add a new twist to
others. But as long as you’re out training. His runners head out for
there running, it’s a good day. 12-20 miles, then refuel together
at a local restaurant before

33 RUN A BATH...
… on a freezing morning
then head out for a three-miler.
hopping on the bus to travel back
to the starting point.

The sooner you get back, the

hotter the bath. 39 PERSPECTIVE
GET SOME

Meb Keflezighi, the Eritrean-

34 JUST STEP OUTSIDE

YOUR FRONT DOOR
If the thought of running your full
born US runner and 2014 Boston
Marathon winner, listens to
songs about his former country’s 41 FOCUS ON THE COMPETITION
Shawn Crawford, the 2004 Olympic 200m
session is too much to bear, just struggle for independence from gold medallist, says his two chief competitors
go out to run around the block. Ethiopia when he needs a boost. are himself and his stopwatch, and they keep him
Chances are, once you’re ‘The true heroes are the soldiers,’ heading out every day. ‘I want to break records,
outside, you’ll start to feel better he says. ‘Those are the real and you can’t break records sitting on the sofa.’
and put in at least a few miles. tough guys.’

35 FORGET ABOUT
THE BIG PICTURE
Every now and then put away
40 HARDWARE
BRING HOME SOME

OK, so you’re not going to finish 42 BUY A FULL-LENGTH

MIRROR
the training manual and set first in the London Marathon, Make sure you look in it every
aside the watch, the exercise but that doesn’t mean you can’t day. If you’re running regularly
tracker and your race calendar. score a medal. Find a few small (and eating well) you will soon
Stop overthinking it all and races where you might be able to see changes to your body
just run for today. Regular runners compete for the top spots in composition that make you
often say such a run helps them your age group. And the medals want to carry on. And... it will
reconnect with the ‘why?’ look good on the wall. make for quality selfies.

150 RUNNER’S WORLD

 CHAPTER 5

GPS unit or foot pod can be a fun miles in. Such as playing football:

43 TRY A TRI
By doing a portion of
way to stay motivated. a midfielder can run up to six
miles in a 90-minute match.
your weekly miles as triathlon
training – swimming and cycling
– you’ll reinvigorate your mind,
45 BE CREATIVE
If the idea of going
on your regular four-miler just 47 IGNORE THE
DIRTY DISHES
body and spirit. As well as makes you sink further into the They can wait until the sun goes
improve your running. sofa, remember that there are down, your run can’t. This goes
plenty of other ways to get the for laundry too.

44 INVEST IN SOME
GOOD GEAR
48 CHECK OUT OUR
For beginners, this may mean
46 LIVE IN THE NOW REVAMPED SITE
PHOTOGRAPHY: GETTY

a good pair of running shoes Ultrarunner Scott Jurek focuses on the And finally: our website –
to avoid injuries and technical moment to get him through difficult patches in long [Link] – is full
clothes made of fabric that runs. ‘I tune in to my breath, my technique and my of ideas and inspiration to
wicks away moisture and current pace and I stay away from what lies ahead,’ spark more training and
prevents chafing. For others, he says. This is an especially helpful technique inspire you further in your
experimenting with the latest when what lies ahead is another 99 miles. running journey.

THE COMPLETE GUIDE TO RUNNING 151

 Hack your
running mojo
We’ve all been there – your drive and desire to run has crashed. But sports
psychologist Dr Josephine Perry has the brain hacks to max-out motivation

W
e all know that feeling: for some –
often unfathomable – reason, your MOVING THE GOALPOSTS
mojo’s gone down the dipper. You So firstly, we need a well-chosen and effective goal. A goal
aren’t in the mood, the sofa seems big enough to get us out of bed at 6am. A goal that is
more welcoming than ever, perhaps enough of a stretch to scare us into action, but realistic
you think – rightly or wrongly – you’ve been overdoing enough that we don’t simply give up on it. A goal that
it a bit lately. It’s that time when running feels more of a makes our stomach flip with excitement. Then, once
chore than a choice. chosen, we need to break it down into smaller targets,
But a lucky few seem to run unperturbed, enthusiasm things we can achieve along the way. Hitting each of these
unwavering as they bounce out the door oozing oomph targets gives us a neurological reward, just like a drug.
from every pore. In motivational terms, these lucky Most addictive drugs are thought to work because they
ones can be thought of as the ‘born to’ runners. They push the brain to release a reward chemical, dopamine. It
are the natural runners. It’s a phrase more commonly makes us feel good. Researchers believe that running has
used in the physical realm, when talking of those who the ability to trigger it, too. Dopamine is released when we
have the physique and technique to run fast and light, anticipate something good is going to happen, so we can
but being a natural runner actually starts in the brain. trigger it by setting lots of small, incremental goals. Each
Those bounding out the door are mentally wired to run. time we get close to achieving these we get a feel-good hit.
A deep-rooted, intrinsic love of running helps them lace Research at Vanderbilt University in the US mapped the
up without them having to go through much of the brains of those they described as ‘go-getters’ and those
stress and worry that the rest of us, the ‘want to’ classed as ‘slackers’. They found the go-getters, who
runners, must overcome. So what can we ‘want to’ pushed themselves to work hard for rewards, had higher
runners learn from the ‘born to’ brigade? dopamine levels, and that their dopamine was found in
The biggest advantage ‘born to’ runners have is a areas of the brain linked to motivation and reward. Small,
deep love of running. They are not necessarily chasing incremental goals that help us reach a big goal are a great
PBs or medals, they run purely for joy. Sports psychology way to give us these hits and the more we feel we are being
would call this group of people as intrinsically rewarded, the more able we are to sustain our efforts.
motivated. Even if there were no races, no GPS watches,
no clubs, they would still run because the process of
running makes them happy. ‘Want to’ runners are more SOUND ADVICE
likely to be what we term extrinsically motivated, We may joke about our ‘power tunes’ but research has
meaning they run for medals, friends, health… cake. found that music is a really powerful neurobiological tool
PHOTOGRAPHY: GETTY

If we naturally love running, we will keep going even to change mood. Creating the right playlist (see Lost in
when the conditions get tough. If we don’t, we have to music, overleaf ) is a quick and easy way to amp ourselves
manipulate our motivation. To tip the motivational up, either to get us running or to feel ready for a race.
scales, we need to reward ourselves for using our But that’s not the only thing you should be listening to
determination and the more difficult we perceive our as a motivator. Before you dismiss it as snake oil, the
running to be, the bigger reward we require. science tells us that another way to keep motivation front

152 RUNNER’S WORLD

LOVE FRIENDS HEALTH CAKE JOY C H A P T E R 45

FRIENDS HEALTH CAKE JOY LOVE

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JOY LOVE FRIENDS HEALTH CAKE
LOVE FRIENDS HEALTH CAKE JOY
FRIENDS HEALTH CAKE JOY LOVE
HEALTH CAKE JOY LOVE FRIENDS
CAKE JOY LOVE FRIENDS HEALTH
JOY LOVE FRIENDS HEALTH CAKE
RAPHY: GETTY

LOVE FRIENDS HEALTH CAKE JOY

P
 CONFIDENCE ST
A NEW ANGLE

STRENGTH CHAL
Ma
M ake
ak
ke an
any
ny ch
cha
han
ang
nge
ges
es
MEET YOUR MANTRA h al
hea
alt
lth
thy
h onn s
nes

To create a mantra, psychologist Dr Alister McCormick

suggests you pay attention to your self-talk. Then
decide why you want your mantra. ‘Identify brief,
memorable self-talk statements that feel right for you,’

CHALLENGE OPP
says McCormick. ‘Try them out on runs, reflect on their
usefulness and keep the helpful ones. Then identify
statements that could be useful for different stages
of the run and practise the plan.’

AN EFFECTIVE MANTRA MUST BE:

OPPORTUNITY C
■ Positive ■ In the present tense
■ Meeting its purpose: ■ Short so you can write
to remind you of your it on your hand or water
goal, motivation or bottle as a reminder
technique ■ Able to trigger a lump
■ Memorable – so it’s in your throat – the more

CONFIDENCE ST
easy to recall emotional, the better

of mind is through self-talk, and specifically having a

mantra. Mantra comes from the Sanskrit word meaning
‘instrument for thinking’ and it is just this. Rather than

STRENGTH CHAL
trying to think through complete narratives of why we are
running or what our goal is, a mantra is a shortcut to
accessing the power of our complex motivational story in
just a few words. According to Dr Alister McCormick, a
chartered psychologist at Plymouth Marjon University,
there are lots of ways in which a well-chosen mantra can
keep us running. ‘It can help us pay attention to the right

CHALLENGE OPP
things,’ says McCormick, ‘to control emotional responses
to stressful situations, to maintain or increase confidence,
to increase pain tolerance or to monitor or adjust pace.’
Such is the beneficial power of the mantra that it can
even have a beneficial physical effect on us as we run,
according to research at Brock University in Canada. Identifying where our extrinsic motivation comes from

OPPORTUNITY C
The study put cyclists on turbo trainers in a heat chamber is key – not just so we can manipulate it, but also because
and found those using motivational self-talk not only it helps us understand how our brain will respond when
improved endurance, they also were able to push their we run. Enjoying our runs and responding positively to
core temperature up by half a degree higher before they their challenges, rather than spiralling into negativity and
reached exhaustion. distress is, of course, key to sustaining long-term
Kate Ramsay, 40, had endometriosis and despite four motivation. This is where we find the second major
surgeries often found herself in pain when running. Prior difference in the neurological hardwiring of ‘born to’ and
to her most recent surgery, all her running was tinged with ‘want to’ runners; how our brains perceive running when
fear about pain. ‘I found I lost loads of my confidence things gets challenging. The difference can be pinpointed
because I was constantly anticipating that pain,’ she says. in our amygdala, an area of the brain that helps filter the
‘To combat the fear, I developed a mantra of “You’re fit and input from our senses so we respond in the most effective
you’re strong. You’ve got this.”’ Just repeating this brings way. If our senses predict something as a threat, it tells our
physical changes and reboots her motivation. ‘My posture brain to release both adrenaline and cortisol to help us
improves. My head lifts. I breathe better,’ says Ramsay. physically deal with that threat by flight (running away),
‘When I ran the Manchester marathon, I had a real battle fighting or freezing. When there is no fear, the amygdala
with my mind at mile 20 but I used my mantra, won the directs the information to our prefrontal cortex, which
battle and got a two-minute PB.’ then processes the information calmly, so we either

154 RUNNER’S WORLD

TRENGTH CHALLENGE OPPORTUN C H A P T E R 45

LLENGE OPPORTUNITY CONFIDE

PORTUNITY CONFIDENCE STREN
CONFIDENCE STRENGTH CHALLE
TRENGTH CHALLENGE OPPORTUN
LLENGE OPPORTUNITY CONFIDE
LOST IN MUSIC
PORTUNITY CONFIDENCE STREN
respond or ignore it. In a competitive situation such as a
Your taste in music is deeply personal, so you need to
take time to select your power tunes

HOW TO MAKE YOUR PERFECT PLAYLIST

■ MAKE IT PERSONAL records ask yourself how

CONFIDENCE STRENGTH CHALLE

race, or on any run when we feel that we may not be able We all respond in our own each one makes you feel:
to hit our goals, if our senses are telling us that we may not way to different songs up or down? Energised or
do well, we respond as if we are under threat. It isn’t a so play around with lots gloomy? Bouncy or flat?
physical threat, but a mental one, to our ambitions or to of genres and artists
our sense of self, and it can trigger the threat response. to build a playlist that ■ SHUFFLE IT
Once we feel under threat, our fight, flight or freeze excites you. You’re not Once you have set up
response switches on, flooding our system with these sharing it, so it doesn’t your playlist, listen to it
chemicals, which can make us feel nauseous, give us matter how ‘uncool’ the on shuffle. Playing it on
tummy trouble and fill our minds with that pervading and tracks may be. shuffle is more beneficial
deeply demotivating sense of being under too much because you know what’s
pressure. It can trigger an emotional, dramatic response ■ STRIKE A CHORD coming next when you
such as dropping out of a race – or bailing on a training Finding the tracks that listen to it in the same
run – because we feel threatened by our perception of it strike the right emotional order every time. Shuffle
going badly. chord will often require means you’ll get a bigger
‘Born to’ runners, with their intrinsic motivation, are lots of trial and error. As hit of dopamine when
less likely to feel under threat because they simply enjoy you listen to potential you hear your favourites.
the fact that they are running and are not as dependent on

THE COMPLETE GUIDE TO RUNNING 155

AWARENESS GRACE ACCEPTANC
GRACE ACCEPTANCE FOCUS AWA
LOO
LO
O OK
O TO O TH
T HE
H E FU
U TU
UT T URE
U
Be
B e ng
ein
ng ad
adap
d pta
p ab
able
b anand
nd
ad
d us
djuusta
s ab
able
b e is ke
e wh
ey whe
hen
e
you
yo
our
ur reg
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g me
m ge e in
ets int
nte
tens
e se
s

ACCEPTANCE FOCUS AWARENES

FOCUS AWARENESS GRACE ACC
AWARENESS GRACE ACCEPTANC
GRACE ACCEPTANCE FOCUS AWA
ACCEPTANCE FOCUS AWARENES
FOCUS AWARENESS GRACE ACC
AWARENESS GRACE ACCEPTANC
GRACE ACCEPTANCE FOCUS AWA
RAPHY: GETTY

ACCEPTANCE FOCUS AWARENES

156 RUNNER’S WORLD
CE FOCUS CHAPTER 5

ARENESS
the results. They can interpret their nerves as a way to looked so graceful,’ he says. ‘Think Kenyan’ stops me
amp up for an exciting challenge instead of a scary threat running hunched and muscly and instead I’m free and
to their ego. Instead of their amygdala setting off loose. The clock can take care of itself.’
adrenaline and cortisol, the information about their Another threat-reducing tactic is imagery (see box
situation goes to their prefrontal cortex and its problem- below). When we do something for the first time it usually

SSS GRACE
solving function, giving them logical, helpful strategies. feels daunting. The second or third times tend to feel less
GB ultrarunner Robbie Britton is a ‘born to’ runner. threatening. We can tap into this in running by using
Before running the Valencia Marathon one year, he imagery, manipulating our brain’s ability to bypass
reflected that while he knew it wouldn’t be easy, instead of movement and physical activities and simulate sensations,
the threat that many others on his start line were feeling, actions and experiences. Even without physically doing
he was clear it was a positive challenge. ‘I was excited for something, if we visualise it well enough using vivid

CEPTANCE
EP
EPTANCE
the opportunity to put to test all the hard work,’ says images we can build new connections in our brain to
Britton. ‘I can only describe it as a little bit masochistic to develop patterns of practice. Researchers studying why
look forward to the most painful part, but I know that if I and how this works at a neurological level suggest we gain
eat the right food and don’t go too fast, then it will just be a functional equivalence with the same areas of the brain
down to me controlling the controllables.’ And it worked. firing whether a skill is performed or imagined. So, while
His goal was to go sub 2:30. He ran [Link]. it can’t replace physical practice, it does supplement it so
runners benefit from the ‘imagined’ practice but without

CE FOCUS
the risk of injury or fatigue and this boosts our confidence.
FINDING FOCUS Running coach Alexa Duckworth-Briggs is a big
If we feel threat on the run, mantras can reduce the feeling advocate of using imagery after she harnessed it to
by helping us to focus on the right bits of the run, those overcome a fear of running downhill. ‘I had a negative
not linked to our perception of threat. Focusing on outcomes mindset about running down steeper hills and imagery felt
can feel intimidating, while concentrating on technique is like a sensible way of resetting that,’ she says. ‘I enjoyed

ARENESS
ARENE
helpful. Matt Williams, 43, runs for the Serpentine the process and still remember the exercises I did and the
Running Club in London. His mantra is ‘Think Kenyan’. local hill I chose for it. I can easily tap into it over three
‘I remember watching Samuel Mutai and thinking he just years later. The gradient of hill I feel comfortable and
happy running down increased. And for the steeper stuff,
I remain calmer and less worried about tripping.’
Mindfulness is an ancient technique now being applied

SSS GRACE
IMAGE UPGRADE to running to reduce our interpretation of threat. In
learning to take a mindful approach to running we build
An imagery script must be vivid – you want to bring the an awareness of our thoughts and learn to read ourselves
situation to life through as many senses as you can. Using better. With this in place we are able to create a healthy
sights, sounds, smells, touch and tastes in your script separation between our thoughts and ourselves, which
means you make a mental movie so your brain better makes it is easier to develop acceptance by observing our

CEPTANCE
EPTANCE
‘remembers’ your mastery of the skill. Ensure your script thoughts, but not necessarily responding to them. With
matches the physical goal. You want it to give your brain mindfulness we pay more attention to the present, while
evidence you have succeeded. Keep your script to around trying to be non-judgmental about what we notice.
three minutes. Write it, record it, listen to it often. William Pullen is a psychotherapist and author of books
on running mindfully. He advises that runners wanting to
GETS NERVOUS AHEAD OF RACES MIGHT START: use the technique should practise regularly so they feel

CE FOCUS
‘I am at the start line. I bin bags as people discard comfortable drawing on it when things get tough. If you
can feel the other runners them over the barriers. My find yourself drifting into unwelcome thoughts he
ready to go. The smell of hands are sticky from the suggests ‘counting steps, breaths or trees. Then take
Deep Heat is in the air and juice I always have before everything back to your motivation so you focus on your
I can hear the beeps as I race. I know the drink “why.” That will help you get deep into the emotion that
people set their watches. will give me the energy I drives you.’ Pullen suggests that if you catch yourself

ARENESS
I feel remarkably calm. My need to push when it gets thinking ahead – and worrying – about the end of a run or
RAPHY: GETTY
Y

legs are fresh. I have done hard. The music fades as race, remind yourself to ‘run the mile you are in’.
the training. I am looking the announcer starts the Being a ‘born to’ runner may make things easier, but for
PHOTOGRAPHY: G

forward to seeing what my countdown. I am looking those of us not hardwired that way these techniques can
body can do. I take a deep forward to this challenge. manipulate our brain chemistry to reduce doubts and
PHOTOGR

breath. I hear the rustle of Let’s run.’ stresses and boost enjoyment and progress, leading to a
powerful motivational reboot. The sofa can wait.

SS GRACE
P

THE COMPLETE GUIDE TO RUNNING 157

MIND MATTERS
Your brain can
power your
running

158 RUNNER’S WORLD

 CHAPTER 5

Quick thinking
Training your mind is as important as improving your body.
Here’s how it can help you go faster

Y
ou know it all too well: that awful moment Among the first was Tim Noakes, professor of exercise and
when your overworked lungs and leaden sports at the University of Cape Town and author of Lore
lower limbs combine to create an overbearing of Running (£20, Human Kinetics Europe). Based on his
desire to S-L-O-W D-O-W-N. When the findings, he argues that it is the brain that limits our
burden of placing one foot in front of the endurance efforts long before the body gives out.
other grows intensely with every limping stride and you ‘But what about VO2 max?’ you may ask, quite possibly
reach the end of your run – far earlier than intended in snatched breaths, bent double by the side of a track.
– convinced that you just don’t have another step in you. After all, scientists and coaches have been pushing us to
You are, to use the scientific parlance, knackered. our lung-bursting limits based on the theory that a lack of
Given where these go-slow sensations manifest, it’s oxygen to the working muscles is what limits performance
unsurprising that most research into improving since Nobel Prize-winning British physiologist AV Hill
endurance has been based primarily around the theory presented the basis for that theory almost 100 years ago.
that fatigue occurs as a result of the body – the muscles, The idea that oxygen delivery is the whole story seems
lungs and heart – letting your brain know that it has neat and logical. But it’s wrong, contends Noakes, who
reached its limit. But what if that turns out to be a false first challenged Hill’s model in 1987. In research published
assumption? What if it’s the other way around? in Medicine & Science in Sports & Exercise, Noakes
Acknowledging the role your mind plays in reaching reanalysed Hill’s data and found that Hill’s studies hadn’t
peak athletic performance is nothing new. Though it’s actually proven that runners had run out of oxygen.
somewhat intangible, elite athletes have long exalted the So what is happening? Noakes’s own research-based
merits of mental power in eking out a physical edge that theory on endurance performance is known as the ‘central
can mean the difference between a podium finish and governor’ model. When it comes to fatigue’s red stop light,
also-ran. Sir Roger Bannister, a man who knows a thing or he says, your brain isn’t merely receiving the information,
ILLUSTRATIONS : ROGER HARRIS

two about pushing the performance envelope, even hinted it’s in control. ‘Fatigue is just a sensation – it’s your brain
beyond the notion of willpower: ‘It is the brain, and not telling your body it’s tired, not the other way round,’ says
the heart or lungs, that is the critical organ.’ Noakes. And how does the brain pull rank on your brawn?
‘It inhibits force output by reducing drive to the muscles,’
GREY MATTERS says Noakes, which cuts the number of motor units that
A growing number of scientists are now in agreement, and are activated during exercise. In other words, your brain
many have done studies on the precise role of the brain tells your muscles to slow down, rather than your muscles
when it comes to endurance performance and fatigue. telling your brain that it’s time to rest.

THE COMPLETE GUIDE TO RUNNING 159

 If this alternative theory of muscle fatigue is correct, the
significance is huge. But first things first – is the research
there to back it up? Studying the levels of electrical
activity in working muscles does provide compelling
evidence: theoretically, as muscle fibres tire, more should
be recruited to pick up the slack. However, in a study that
required experienced cyclists to perform 1,000m and
4,000m sprints over the course of a 100K time trial,
Noakes noted that electrical activity in the muscles
actually dropped as fatigue set in – even when the cyclists
were pedalling as fast as they could. ‘They felt as though
they’d reached their physical limits, but they were actually
only using 30 per cent of their muscle fibres,’ says Noakes.
Noakes isn’t on his own here. A Birmingham University
study revealed even more about the brain’s tendency to
ring-fence our energy supplies. Athletes were asked to
rinse their mouths with (but not swallow) either a solution
of water and a flavourless carb called maltodextrin, or a
placebo. Those who had swished the carb-based solution
improved their performance in intense bouts of exercise
lasting an hour or so. It appears that the brain can sense
carbohydrates in the mouth, even tasteless ones, says Matt
Bridge, a senior sports science lecturer at the university.
‘Your brain tells your body that carbohydrates are on the
way. And with that message, muscles and nerves are
prompted to work harder and longer.’ Remember, the
carbs were not consumed, so there was no actual extra
fuel. It was, as they say, all in the mind.
So why, exactly, is our grey matter so keen to slow us

HEAD CANDY Your greedy grey matter takes up 20 per cent of your body’s
energy, so fuel smartly to keep it at peak performance

YOUR PLAN B LIQUID ASSETS SWEET IT OUT

Load up on choline. The most Your brain is over 70 per cent water. Your brain needs a constant supply
recently discovered member of If this percentage dips when you of glucose for optimum function,
the vitamin B family, this nutrient become dehydrated, you’ll feel says Price. ‘Eating lots of sugar or
feeds your brain’s neurotransmitters listless. ‘Cells are bags of chemicals, high-GI carbs such as white bread
and has been proven to improve and life – function and performance or pasta will leave you feeling
your reaction times, says Dr – is those chemicals reacting, which lethargic. It causes a large release
Qiang Li of Duke University in they do mostly in solution,’ says Price. of insulin which, after a time,
the US. ‘Neurotransmitters are ‘When the concentration of that drops your blood sugar level. Also,
responsible for firing muscle cells, solution goes out of the very narrow processed foods containing white
so any problem with these affects ideal band it changes your body starches and sugars supply few of
performance,’ says Drew Price, chemistry – cells can’t function as the vitamin co-factors or minerals
performance nutrition consultant they’re designed to and performance needed for enzymes to access
([Link]). ‘Some B vitamins is the first thing to suffer.’ Start your energy easily.’ A few simple swaps
PHOTOGRAPHY: GETTY

act as co-factors in the release of morning off with a 300ml glass will stabilise your energy. Go for
energy from foods, so a shortage of H2O. And keep a bottle handy, sweet potato over white, porridge
will put a bottleneck in your energy too: the British Dietetic Association over cereals with added sugar, and
system.’ Eggs, tomatoes and recommends that you drink around basmati rice rather than short grain.
potatoes are all high in choline. two and a half litres a day. All have a lower GI value.

160 RUNNER’S WORLD

 CHAPTER 5

YOUR BRAIN DECIDES

TO SLOW YOU DOWN —
NOT YOUR MUSCLES

down that it pulls one over on us? According to Noakes’s

central governor model, our brains are constantly keeping
an eye on the bigger picture – stopping us pushing past the
point where we have the potential to do harm to muscles
or other organs. To guard against an internal catastrophe,
‘a control system in a small area of the brain constantly
monitors the signals sent from all over your body,’ says
Noakes. If it interprets the information as a threat, your
brain produces feelings of discomfort and reduces
electrical output to the muscles to keep you safe.’
That’s when those fairly convincing ‘I must stop now’
messages start bouncing around inside your head. You
may feel them as coming express mail from your searing
quads and stabbing calves, but they’ve actually never
ventured to the business end of your running machinery.
In fact, ‘those messages are sent from the sub-conscious
brain to the conscious brain,’ says Noakes.

THE EXTRA YARDS IN YOUR HEAD

The central governor theory may explain the phenomenon
of seemingly utterly exhausted marathoners somehow
finding enough gas in their tanks to rally for that last mile.
Noakes suggests that the subconscious brain senses the
end of exercise is near, so it allows any extra energy to
be released for use by your muscles. This regulation
mechanism is there to ensure you always reach the finish
line safely, says Noakes. ‘You always have a little reserve.’
So far, so geeky. But there’s an obvious practical
question here: if we know that there’s rest and refuelling
on the way, and we know that there’s more in reserve than
our subconscious brain wants us to get access to, can we
short-circuit the subconscious safety catch and tap into
that extra potential? The knowledge that there’s more in
the tank than our brains want to let on is empowering in
itself, but is there something we can do to trick our
subconscious into halting the feelings of fatigue and
removing the physiological shackles to let more muscle
fibres get involved in moving us from A to B, ASAP?
The tantalising promise is that we can con our grey
PHOTOGRAPHY: GETTY

matter into giving us more oomph when we need it. But

how do you get one over on your guv’nor? A little trickery
goes a long way, according to Northumbria University.
Researchers put cyclists through a 4,000m time challenge;
HEAD SPACE
Tap into your after several repeats, participants felt they understood
energy source their limits over the distance. Next, each of the cyclists

THE COMPLETE GUIDE TO RUNNING 161

was presented with two avatars on a screen. One moved at drawn. Again, two groups of cyclists competed against an
the rate of their own pedalling, while their virtual avatar, but while the first group were told the second
competitor, they were told, was programmed to move at avatar would be racing either two or five per cent harder
the pace of their own best effort – but it was actually than their best, the second group were kept in the dark
travelling one per cent faster. The cyclists ended up about the increase in speed. The first group gave up the
matching their speedier avatars on their virtual rides, chase almost from the off, only matching their own best.
achieving faster times than they had been able to. The second group, however, kept up with the avatars that
‘A small deception of the brain can enhance your were performing two per cent harder, but five per cent
performance,’ says Professor Kevin Thompson, head of was too much, with the cyclists giving up halfway through.
sport and exercise sciences at Northumbria University.
‘Despite the internal feedback to the brain being heightened ACCESS YOUR EMERGENCY POWER
by the extra power output being produced, the study CAUSE & EFFECT
So, what does this mean? ‘Our findings demonstrate that
subjects still believed that it was possible to beat their a metabolic reserve exists which, if accessed, can release a
virtual opponent.’ performance boost of between two and five per cent,’ says
But it obviously only goes so far. No matter how cunning Thompson. ‘At a competitive level, an average speed
you become at outmanoeuvring your brain, the energy increase of just one per cent can make a big difference.’
reserves it can dip into are still limited, says Noakes. The lesson is that if muscle fatigue does originate in the
‘Ultimately, physiological forces will always have the final brain, then your efforts to prevent fatigue should target
say over the brain.’ your mind as well as your muscles. ‘Coaches have known
Using the same approach as before, Dr Thompson this for a long time,’ says Noakes. ‘They teach people to
attempted to find out where that physiological line is train harder so their brains learn what they’re capable of.’

MIND GAINS Use these psychological tricks to fool your brain

into releasing your performance reserve

REDEFINE FREE SOME STRENGTH IN REST, ASSURED MIND OVER

YOUR LIMITS HEADSPACE NUMBERS Banish mental MATTER
Show your brain Tough day? Reach Take on a friend to fatigue with proper Meditate away your
what you can do for the remote... tap into your fuel recovery aches and pains
You may think Give yourself a reserves Hard training Taking time our to
you consciously performance boost Researchers asked sessions release say ‘ommm’ can help
decided how fast with, err, Love Island. cyclists to race as cytokines – immune- pain, according to
you ran today Yes, you heard that fast as they could system cells that Wake Forest Baptist
but you didn’t. At right. Disengaging for 2,000m, as a aid the repair of Medical Centre
the University of your brain for a bit figure representing exercise-related in the US. Regular
Cape Town, two could give you them moved along muscle damage. One meditation was
groups of cyclists a performance a virtual course of these (IL-6) enters found to reduce
completed time edge. In a Bangor on a screen. Next, the brain and alters pain by 40 per cent.
trials in the hot and University study, they were told a our neurochemistry, And brain scans
the cold. Those athletes were asked second figure would causing exhaustion. demonstrated
exercising in the to perform high- represent the efforts Researchers at reduced pain-related
heat went more intensity sessions of a competitor. The Appalachian State activation. The
slowly, but they after spending 90 cyclists stormed to University in the US trick is to let your
dropped pace well minutes watching TV victory with a speed discovered that high- mind run wild and
before their core or finishing a task. increase of 1.5 per intensity training, acknowledge all your
temperatures rose. While physiological cent in the final with insufficient rest thoughts, says study
Running at race responses barely stages. ‘Competition after causes levels author Fadel Zeidan.
PHOTOGRAPHY: GETTY

pace and faster in differed, the more motivates the brain of IL-6 to stay high, Pay attention to your
1,000m intervals mentally tired to eat into a greater which can leave you breath, says Zeidan.
is the only way to athletes gave up part of the fuel left at exhausted. Get eight ‘Follow the air as you
show your brain 15 per cent earlier the end of the race,’ hours kip a night and breathe in and notice
who’s boss. than the TV group. says Dr Jo Corbett. eat well after a run. your body sensations.’

162 RUNNER’S WORLD

 CHAPTER 5
GET AHEAD
Rewire your
brain to recharge
your muscles

THE COMPLETE GUIDE TO RUNNING 163

BRAIN TRAIN
Let your body
boost your mind
through running

164 RUNNER’S WORLD

 CHAPTER 5

One track mind

A complete rundown of the wonders worked on our
brains by the simple act of propelling ourselves forward

F
rom the initial hit of the endorphin high to GET HIGH
stimulating your creativity and concentration, If your sweat-elevated smarts aren’t enough to put a smile
all the way to warding off dementia, running on your face, then perhaps the fabled runner’s high will do
matters to your grey matter. So if your body is the trick. German research has traced the effect to regions
rebelling, here are 10 reasons why your mind of the brain releasing natural opiates as we run. (These
will thank you for pushing past those aches and pains regions also become active in response to emotions such
and making the effort. as love.) Other studies have shown the sweet spot for
endorphin production is a comfortably hard effort (think
SMARTEN UP tempo run), while research at Oxford University found
Big meeting in the diary? Get your running shoes on. US exercising in groups could increase endorphin release.
researchers from the University of Illinois found going for And there’s more bliss-inducing chemistry bubbling
a run improved reasoning ability, while a study at National away; running also triggers your brain to release
Taiwan Sport University has pinpointed 30 minutes of substances called endocannabinoids, which promote
moderate exercise as the ideal duration and intensity to feelings of calm. Challenging but not all-out efforts (70-85
optimise cognitive performance immediately afterwards. per cent of maximum heart rate) are the key to this drawer
But you may not have to wait until you’re done to reap in your brain’s natural pharmacy.
the rewards, as recent University of Aberdeen research
found that the act of running triggers creative thinking. STAY HAPPY
According to the researchers, the mechanism at work Unlike other chemical shortcuts to happiness, pounding
ILLUSTRATIONS : OLIVER BURSTON

here is that your brain associates forward motion with the the pavement doesn’t come with a comedown. In fact,
future. The study also found that to maximise the effect research shows that regular running reduces stress and
you should stick to a route you know well, so worrying elevates mood over the long term. A study published in
about directions doesn’t limit your mind’s capacity to Medicine & Science in Sports & Exercise identified
wander. They also suggest keeping the effort levels easy, increased levels of tryptophan in runners – elevated
as maintaining speed and tracking splits will divert tryptophan is typically paralleled by increased levels
much-needed brain power away from creativity. of the mood-elevating neurotransmitter serotonin.
So really, what are you waiting for? Get out there, Another study, published in the Journal of Sports Medicine
get fit and improve your thinking. and Physical Fitness, found physical activity helped to

THE COMPLETE GUIDE TO RUNNING 165

lower patients’ score on the Depression, Anxiety and
Stress Scale (DASS). WORTH THE
Other research has found that regular running can be
as effective as prescription antidepressants (or in some WEIGHT?
cases even more so), acting in the same way as the How strength training
medication by causing mood-improving neurotransmitters may give your brain a lift
such as serotonin and norepinephrine to stay in your
system for longer. There is plenty of literature
on the effects of aerobic
BEAT CRAVINGS training on brain health.
Mental visions of post-run pasta may power you through There is far less on
your miles, but on a brain-chemistry level running strength training, but
can actually aid the systems that prevent you from research suggests it, too,
overindulging. A study at the University of Western may benefit cognitive
Australia found intense interval training was most function. Research from the
effective in regulating appetite. The researchers think this University of Montreal and
could be down to exercise curtailing production of ‘the the University of Poitiers
hunger hormone’, ghrelin. Other studies have shown found that aerobic and
working out in the heat is more effective in reducing strength training help the
appetite, so if curbing calorie intake is high on your brain through two distinct
priority list, consider the treadmill on winter days. and independent chemical
If your vices go beyond the biscuit tin, then there’s mechanisms, both of which
more good news: when scanning the brains of smokers, have a positive effect on
University of Plymouth researchers found that the neuron growth and survival.
areas associated with addiction showed less activity In the case of strength
post-exercise. training, the improvement
is due to increased levels of
MEMORY JOG insulin-like growth factor
One particular area of the brain where a wealth of 1 (IGF-1). So despite the
research has established the potential benefits of running stereotype, the weights
is the hippocampus, which is associated with learning and room in the gym isn’t
memory. One such study, conducted by Japanese entirely full of narcissistic
researchers and published in the International Journal of meatheads, after all.
Sports Medicine, showed regular moderate exercise
improved hippocampus-related memory in rats but,
interestingly, rodents who picked up the intensity and did
all their running faster than lactate threshold pace didn’t
do any better in memory tests than a sedentary control
group. The scientists put this down to the stress of
consistent hard training diverting the rats’ physiological
resources to recovery rather than buffing up brain systems, learning and memory – by two per cent, compared to
and they believe the same would hold true in humans. their inactive peers. That’s big news, as it was once
thought that this region of your grey matter couldn’t
BUILD BRAIN POWER… grow at all after childhood.
Running does more than keep your existing grey matter
well oiled; it could also trigger the growth of new brain ...AND HOLD ON TO IT
tissue. Exercise drives the growth of brand new nerve cells Staying fit as you age is vital in keeping your brain in
(neurogenesis) and blood vessels (angiogenesis), which good shape. A study published in Frontiers in Aging
combine to increase brain tissue volume, according to Neuroscience found higher cardio-respiratory fitness in
researchers at the University of Maryland, US. This is older people was associated with greater activity in
crucial, as research has shown that we begin to lose brain various areas of the brain, including a region critical for
tissue after our late 20s. More specifically, a study high-level cognition. And researchers at the University of
published in the Proceedings of the National Academy of Texas who found a correlation between fitness and
Sciences found regular exercisers increased the volume of cognitive function in middle-aged adults believe the link is
their hippocampus – that part of the brain linked to partly down to fitness aiding better blood flow in the brain.

166 RUNNER’S WORLD

 CHAPTER 5

KEEP TAKING
THE TABLETS THE BRAIN
DRAIN
Run to stay at
your sharpest

Why a tired mind saps

your running

Clocking the miles may

be a perfect prescription
for your grey matter, but
putting your mind through
a workout beforehand
won’t help. A study in
Medicine & Science in
Sports & Exercise found
when participants were
asked to do a test designed
to induce mental fatigue
before a run, they chose
slower, lower-intensity
paces and their ratings of
perceived exertion were
significantly higher than
those who watched a
documentary that was
not mentally taxing.
Bottling up emotions
is also bad news for your
performance. In another
study, when volunteers
were asked to hide their
emotions while being
shown a three-minute video
designed to elicit disgust,
they slowed by over three
per cent in a time trial.
The effort of suppressing
emotional responses
appears to create fatigue.

But don’t start too late. Analysing data from over 1,000 Association International Conference found physical
men and women, Boston University School of Medicine exercise may be an effective treatment for Alzheimer’s and
researchers found that those who were less fit at midlife also reduces psychiatric symptoms of the disease. A study
(in their 40s) had less brain tissue volume 20 years on. published in medical journal The Lancet found physical
The lesson? Exercise now for better brain function later. inactivity was the strongest modifiable risk factor for
Alzheimer’s in the UK, Europe and the US.
LONG-TERM BENEFIT Much of the research has focused on the hippocampus,
To reinforce that message, a growing body of research is but running hasn’t been found to only help you form
showing that the long-term mental return on your memories, but to help you better access those memories.
investment in running may be to reduce your risk of Brain scans of early-stage Alzheimer’s patients found
suffering from dementia. One study, published in Medicine those who exercised showed more activity in the caudate
and Science in Sports and Exercise, found regular treadmill nucleus, a brain region that supports memory circuits.
running early or late in life slowed cognitive decline Running appears to improve the quality of the signals
and improved brain function in mice with a type of transmitted via those circuits. Yet another reason why
Alzheimer’s. And research at the 2015 Alzheimer’s running is just about the smartest move you can make.

THE COMPLETE GUIDE TO RUNNING 167

 Winning the
mind gameThese research-backed mental strategies
will help you run your best

YOUR
PHOTO
HERE

T
hink about your running heroes – they may confidence, concentration and commitment – are within
include Olympians as well as the pack leaders you. You just have to tap into your potential. The strategies
in your running club. Most people aren’t here are based on classic studies, the latest findings in
blessed with the fast-twitch muscle fibres of performance psychology and from conversations with
Usain Bolt or the prowess of their club’s top sports psychologist who work with professional athletes.
runners, but some of the traits you admire – their These tips will help you unlock your full athletic ability.

168 RUNNER’S WORLD

 CHAPTER 5

SEE SUCCESS PROJECT CONFIDENCE

Imagining an optimal performance is accomplished by Research shows that holding yourself in confident
creating a clear mental image of what you want to achieve. postures for a few minutes can produce elevations in
When visualising your best race, include the sights, sounds testosterone, decreases in the stress hormone cortisol and
and emotions that accompany the experience. What it increased feelings of power. Keep your chin up, shoulders
feels like to stand in the starting area, feeling calm and back and chest out.
composed; and crossing the finish line strong and happy.
OWN YOUR ZONE
STAY POSITIVE A close relationship exists between performance quality
Identify your self-defeating thoughts and challenge them and intensity level: your performance may be poorer when
with encouraging statements. For example: ‘My split time your intensity level is too low (perhaps because you’re
is off. I’m feeling stressed.’ Stop. Breathe. Then think: ‘I’m tired) or too high (because you’re overexcited). To get in
going to take a fresh, confident approach to my next mile.’ the zone, you must learn to throttle up or down to find the
right intensity. Athletes may be underactive in workouts
BE PRESENT (‘This isn’t that important’) but will hit their mental peak
Focus energy on execution, not self-analysis. Don’t write for races (‘This means everything!’). The next time you’re
the review of your performance until it’s over. Repeat to running, ask yourself if your intensity level is too low, too
yourself ‘Do what I can do in this moment.’ That is, do high or right where it should be. Adjust accordingly;
your best right now and resist the urge to criticise the past. upbeat music can pump you up, mellow tunes can calm
you down. Dynamic stretches and strides can help prepare
PUSH ON you; calmly reviewing your strategy can help you chill out.
Mental toughness is built by doing something difficult
over and over again, especially when you don’t want to do EVALUATE PROGRESS
it. The discomfort you feel when you’re doing a workout is Scrutinise important workouts and races regularly. Ask
an important part of the strengthening process. Dogged yourself: (1) What did I do that was good? (2) What needs
determination requires keeping your feet moving forward to get better? (3) What changes should I make to become
through the discomfort and insecurities to reach your goals. my best? This process will allow you to give yourself credit
where credit is due and to learn from your mistakes.
DON’T PANIC
Even top athletes feel anxious before and during REMEMBER TO FORGET
competition. They accept this anxiety and use it to Top runners have a long-term memory for success and a
sharpen their focus. If you’re feeling nervous, remind short-term memory for failure. Every athlete fails, but the
yourself that it’s necessary for optimal performance, and most successful ones do not dwell on the failures. They
interpret the sensations you’re feeling as signs that you’re focus on the positive aspects of their training and racing
primed and ready for action. experiences and keep confidently moving forward.

TEST YOUR METTLE Score your mental strengths and weaknesses

Using the headings below, rate your current mental-game from 1-10, identifying strengths and weaknesses. A good
initial goal score is 70. The skills are interconnected, so working on one area will improve another.

MENTAL SELF-TALK FOCUS MENTAL ANXIETY

IMAGERY I keep my thoughts I stay on target. TOUGHNESS CONTROL
I vividly see simple, positive I do what is hard and I process my
and feel myself and powerful stay positive in the nervous energy
performing well. when running. face of adversity. as excitement.
PHOTOGRAPHY : CORBIS

INTENSITY BODY LANGUAGE PAIN ANALYSIS RESILIENCE

My energy level I carry myself with MANAGEMENT I review my progress I focus on my
stays just right for confidence – faking I distract myself from to see if I can make strengths and
the situation. it, if necessary. discomfort so improvements. move on from
I can push on. disappointments.

THE COMPLETE GUIDE TO RUNNING 169

170
RUNNER’S WORLD
PHOTOGRAPHY: GETTY
 6
CHAPTER 4

TRAINING
FOR RACING Whichever distance you’re training
for, from a 5K to a marathon,
everything you need is here

172 NATURAL SELECTION

Match the distance to the type of runner you are

178 5K,Your10Kbeginner’s
AND HALF MARATHON PLANS
and intermediate training schedules

188 THE GOLDEN RULES OF 26.2

Things to remember when tackling the big one
PHOTOGRAPHY: GETTY

190 MARATHON TRAINING PLANS

We’ll get you across the finishing line

194 LESS IS MORE

How tapering can help you race better

THE NEW COMPLETE GUIDE TO RUNNING 171

FIT FOR PURPOSE
Which distance are
you built to run?

SPEED MIDDLE LONG-

RACER DISTANCE HAULER
These athletes are built These people are best at These runners are meant
to go fast – not far. sustaining a tough pace. to go the distance.
Consequently, the 5K So they’re well suited to Though lacking in speed,
and 10K are ideal run strong 10-milers and their true calling is
events to target half marathons the marathon

172 RUNNER’S WORLD

 CHAPTER 6

Natural
selection
Which distance were you born to run? Here’s how to figure out what kind of
runner you are – and realise your full potential

S
uccess in some events comes more naturally improvement you’ll be able to make in training. The good
than in others. In fact, few runners have the news is that with the appropriate training strategy, you
same potential to be outstanding at all can make the most of what you were born with.
distances. Some have the innate gift of speed, So how do you determine whether you were meant to
while others are natural long-distance runners. be a speed demon or an ultra-marathon runner? You could
In the end, your physiology, temperament and priorities turn to pricey lab tests, but that would likely be overkill
will determine the ideal racing distance for you. and the fact is that your running habits reveal plenty about
You may be surprised to find out where your true where you’ll excel. Find out which physiological factors
strengths lie. ‘Everyone thinks the marathon is the Holy help shape your running identity. Then examine your
Grail, when a lot of those people should really be doing the training, racing history and tendencies to find out which
5K,’ says Jason Karp, an exercise physiologist and coach. distances are perfect for you. Finally, learn how to tweak
The physiology you’re born with determines how well your training routine and set realistic goals to better match
you’ll perform your first time out, and how much your newfound speciality.

WHO ARE YOU?

Work through these four sections overleaf to find out which type of runner you are
PHOTOGRAPHY ERIK JOHNSON

A
KNOW YOUR
B
IDENTIFY YOUR TRUE
C
SET REACHABLE
D
TRAIN LIKE
PHYSIOLOGY CALLING GOALS A SPECIALIST

THE COMPLETE GUIDE TO RUNNING 173

 A
KNOW YOUR
PHYSIOLOGY
The four factors in how fast and how far

LACTATE THRESHOLD
pace is the fastest pace that you can sustain
for an extended period (roughly 30 minutes
or more) before lactate – a byproduct of the
fuel burned during hard exercise – starts
building up in the blood. Marathon winners
often have high lactate thresholds, which
help them hold a strong pace. With
targeted training – maintaining a certain
intensity over a distance – you can raise
your lactate threshold.

MUSCLES are made of slow- and fast-

twitch fibres. An elite marathon runner’s
muscles might be 75 per cent slow-twitch;
an Olympic sprinter probably has a high
proportion of fast-twitch. Most runners are
born with a mix of both. You can’t change it,
but you can train your muscles for speed or
to run steady, long distances.

VO2 MAX measures the maximum

amount of oxygen that can be consumed
per minute while exercising. Runners with
a naturally high VO2 max often find it
easier to run faster because their hearts
can deliver more oxygen to their muscles.
There are many ways to boost VO2 max –
beginners can improve it by about 20 per
cent. Fit runners can only fine-tune it.

RUNNING ECONOMY measures the

amount of oxygen you will need to run
at any pace. Other physical factors can
have an impact on your running economy –
if you’re overweight or have a sloppy gait,
for instance, you’re going to need to use
more oxygen than a leaner person with a
UP 4 A RUN?
cleaner stride. As you train and improve What do the
factors like your VO2 max and weight, you’ll numbers look
develop a better running economy. like for you?

174 RUNNER’S WORLD

 CHAPTER 4

B
B Managing to stick with the lead group, no matter how hard
they’re pushing it
C Feeling pretty fresh at the end of a long run – no matter
how far you’ve gone

5 WHEN YOU GET INJURED, WHAT USUALLY

CAUSES THE PROBLEM?
IDENTIFY YOUR TRUE CALLING A Total mileage. Overdoing it always seems to trigger some
ailment – like plantar fasciitis or a screaming IT band
Answer these questions to find what kind of running B A muscle pull, a tendon tweak or something that got
brings the best out in you twisted or torn while trying to keep up or dash to the finish
C No major injuries

1 HOW MANY HOURS A WEEK CAN YOU TRAIN?

A 2 to 3
B 4 to 5 6 HOW DO YOU FEEL ABOUT SPENDING MONEY
ON RACING?
C 6 or more A With all the races you do, it’s hard to justify shelling out
more than £20 on just one

2 TRAINING
HOW WOULD YOU DESCRIBE YOUR PERFECT
RUN?
A It brings a big surge of adrenaline and power channelling
B Spending £35 or so on a race is OK, as long as there aren’t
a lot of other costs for travel and logistics
C No one likes to part with hard-earned cash, but for a few
right through your body – like kicking into high gear big events each year, it’s not a problem spending, say, £70
B Running right at the edge of your abilities – not backing
off, but not pushing so much that you could run out of steam
C It’s getting into a meditative rhythm, where you can zone
out or get absorbed in your thoughts, a conversation or your
7 WHEN YOU’RE CHOOSING A RACE, WHAT
MATTERS MOST?
A Convenience. Running shouldn’t take time away from
just the scenic surroundings family, work or other commitments
B Getting a decent workout from it without having to deal

3 WHICH
IF YOU COULD SKIP ONE SESSION EACH WEEK,
WOULD IT BE?
A Any run that takes more than an hour. It’s just too
with a lot of travel or other race-day logistics
C It should feel like a big deal. Whether the race is a big
event or is in a beautiful location, it should be something to
exhausting and far too boring look forward to, and should feel like a reward for all the hard
B Workouts that don’t feel long enough or fast enough work I put in over months of training
C Any run where there’s pressure to hold a very fast pace.
It ceases to be enjoyable
8 INYOURWHICH OF THESE DISTANCES HAVE YOU HAD
BEST FINISHING TIMES?

4 WHEN ON A GROUP RUN, YOU STAND OUT FROM

THE PACK BY:
A Surging to the finish, no matter how hard you’ve been running
A 5K
B 10K or half marathon
C Marathon

HOW TO INTERPRET YOUR SCORE

Work out your score here then see your strengths, the distances you were born to run and your ideal training strategy
PHOTOGRAPHY: AARON GOODMAN

ANSWER KEY 10-18 POINTS: 19-26 POINTS: 27-34 POINTS:

1 A=2 B=4 C=6 Speed racer Middle-distance specialist Long-hauler
2 A=1 B=2 C=3 You may not have thought It may feel like the world Some people can’t imagine
3 A=1 B=2 C=3 about 5Ks and 10Ks since revolves around 26.2, but looking forward to hours
4 A=1 B=2 C=0 you started running, but as you don’t have to go that pounding out the miles –
5 A=1 B=2 C=0 you seem to be able to pick far: try 10-milers and half you aren’t one of them. You
6 A=2 B=4 C=6 up speed with ease, why marathons. You’ll find out savour long, slow distance
7 A=2 B=4 C=6 not consider them to boost how far and fast you can running that lets you spend
8 A=2 B=4 C=6 your speedwork further. run and switch accordingly. plenty of time outside.

THE COMPLETE GUIDE TO RUNNING 175

 C
SET REACHABLE GOALS
The internet helps you find the pace and the race

BEST ONLINE TOOLS Runners always have

lots of questions. Is the marathon really for me?
Is a 25-minute 5K realistic? Prediction
calculators can provide some answers. These
tools forecast how fast you can run one distance
based on a time for another. Say you ran a 3:30
marathon, and the 5K time the calculator shows
is five minutes faster than your PB. That’s a clear
sign that you are much more likely to perform
better over a long distance race.
The predictions are based on algorithms
that include factors such as race statistics and
the natural tendency to run slower at longer
distances. They’re only accurate if you’ve
trained for each distance.

RUNNER’S WORLD [Link]/tools

is loaded with resources that can help you
gauge how fit and fast you are – and figure out
how to make your mark. It also links to tools
that let you tailor a training plan to your ability
and goals.
Our race-time predictor will predict how fast
you could run 11 different distances based on
your performance at one race distance, and
suggests training paces based on your results.
The Runner’s World race-pace band shows
the pace you need to maintain at various
distances to reach your goal. Then you can
create your own marathon pace band listing
your splits for race day.

OTHER SITES
[Link] has a tool that converts
any race time to equivalent distances.
[Link] allows you to build a
portfolio of past and future races. And the site
calculates your personal bests over a variety of
different distances.
[Link], the American runner’s
website, has a calculator that’s especially
helpful for beginners or anyone who hasn’t
PACE WATCHING
raced before. A quick google will of course net It’s time to find out what
you more sites to check out. kind of runner you really are

176 RUNNER’S WORLD

 CHAPTER 4

D
BE A MIDDLE-DISTANCE SPECIALIST
(Run 10-milers to half marathons)
■ YOUR GOAL Raise your lactate threshold (LT).
■ YOUR STRATEGY Master the art of running comfortably
hard. Hold an intense pace for 20-45 minutes – this delays
the time it takes for lactate to start building up in the blood
and for fatigue to set in. It also builds mental stamina; you’ll
TRAIN LIKE A SPECIALIST have more confidence in the hardest moments of the race.
Don’t drop speedwork and long runs – they make tempo
Target your strengths to maximise your training gains work feel more manageable.
■ KEY WORKOUT Tempo run. Start with 15-20 minutes at
Once you know your strong suit, you can develop the traits a pace that’s 15-45 seconds slower than your 5K pace. Build
that will help you excel. Of course, with focused training, up to 30-45 minutes. As you become more comfortable,
you can fulfill your potential at any distance. ‘Our bodies gradually increase the pace.
are remarkably adaptable,’ says running coach and exercise ■ HOW TO IMPROVE Learn to breathe and relax – even
scientist Bill Pierce. Work out with purpose and, he says, during maximum effort. When you’re pushing your pace,
and ‘you can reach your goals.’ Here’s how… it’s natural for the body to tense, which steals energy your
heart and legs need. Running on a treadmill in front of a
BE A SPEED RACER mirror helps you evaluate your own form and identify when
(Run fast 5Ks and 10Ks) you’re tensing up.
■ YOUR GOAL Improve VO2 max, fast-twitch muscles and
running economy. BE A LONG-HAULER
■ YOUR STRATEGY Get lots of practice running fast. (Run a strong marathon)
Intervals, which involve working near maximum heart rate, ■ YOUR GOAL Improve your running economy.
force the heart to move as much oxygen as it can to the ■ YOUR STRATEGY The more you run, the more
muscles, which boosts VO2 max. The bursts of speed get economical your form will become, and you’ll feel stronger
your fast-twitch fibres firing. And as your legs and feet on your feet for longer. Also, your body will become more
turn over at a quicker rate, you’ll shed sloppiness and learn efficient at preserving energy for later in the race. Don’t
to run more efficiently. slack on the speedwork and tempo runs though – a strong
■ KEY WORKOUT Speedwork. Run intervals about 10 heart and higher lactate threshold will help you stay strong
seconds faster than 5K race pace, or the quickest pace for the final miles.
you can sustain and repeat. At a track, run 400-1,600m ■ KEY WORKOUT The long run. Start with a one-hour
intervals, or on the road, run fast for up to five minutes. run and slowly build up to three hours. Aim to run about
Between intervals, jog for two minutes. Start with 30 seconds slower than your goal marathon pace. As you
three intervals. become more comfortable, work on picking up the pace
■ HOW TO IMPROVE You’ll need leg strength to make in the middle miles. Then, shift into a higher gear in your
powerful strides and avoid injury. Twice a week, try moves last segment.
such as squats and lunges to strengthen your leg muscles. ■ HOW TO IMPROVE Build a strong core and your form
will be less likely to fall apart when you’re fatigued. Being
at your ideal weight can help, too – the lighter you are, the
less oxygen you’ll need.

HOW TO FIGURE OUT YOUR PACE

Regardless of distance, this time trial, built by exercise scientist Bill Pierce, will give you a good estimate of pace

1 At a track, run 3 × 1,600m (four laps) 2 If the times of each of the three 3 If your segment times were 6:00,
at a challenging pace, and time each segments are similar (within 10 6:04 and 6:08, your average is 6:04.
segment. Jog for two minutes in seconds of each other), work out your Add 15 seconds to get 6:19 – that is a
between intervals to recover. average pace per mile, then add 15 good estimate of your 5K pace per
The goal is to run each segment seconds. If they’re markedly different mile. Repeat the test as often as you
at an even pace. try it again another day. like to get an idea of your pace.

THE COMPLETE GUIDE TO RUNNING 177

IN TRAINING
We’re with you all
the way with these
schedules for 5K, 10K
and a half

178 RUNNER’S WORLD

 CHAPTER 6

5K, 10K and

half marathon
plans
With the right advice, any runner can be a racer,
no matter what their distance. These training
schedules will see you over the finish line in style

YOUR 5K PLAN

I
f you’re new to running the idea of doing a race has
probably crossed your mind. It’s a very good idea –
it will give you focus to your training and a sense of
achievement once you complete it. But there’s no
need to overstretch yourself in the process. While
a marathon might be the most high-profile race, it’s a
challenge you should build up to. For starters, how about
a simple 5K instead? It’s a perfect distance: 3.1 miles
require relatively little build-up for most runners, the
training doesn’t take over your life and the race itself

THE COMPLETE GUIDE TO RUNNING 179

 is over fairly quickly. And by simply logging only three too much, too soon.’ Completing the equivalent of the
or four runs per week, you could be ready to toe the 5K distance in training gives you the strength and
line of your first 5K in just five weeks. confidence you need to finish the race. And if you
Top coach Chris Carmichael ([Link]) increase your long run up to six miles (or twice the
encourages all runners to try a 5K. ‘People run for a amount of time it should take you to cover the 5K),
variety of reasons, but they get more out of it when you’ll run with even greater strength (or speed,
they’re working towards something specific,’ he says. if you prefer).
‘And a 5K race is an attainable goal for any runner.’ Most of your running during the week should be
Plus, there’s the ‘fun factor’, says US running guru at a comfortable pace. This is especially true for
Jeff Galloway, author of Running: Getting Started. runners who simply want to finish the race. But
‘My favourite thing about 5K races is the atmosphere. because adding some faster training to your
Almost everyone there is in a good mood. How many schedule is the best way to improve your speed and
other events in your life are like that?’ endurance, even novices should really consider
doing some quicker running. ‘Intervals are not
FIVE WEEK 5K PLAN reserved for elites,’ says Carmichael. ‘Running
In the five weeks leading up to your first 5K, most three one-mile intervals with recovery in
coaches agree that you need to run three or four days a between will do more to increase your
week. During one of those weekly runs, you should sustainable running pace than running
focus on increasing the amount you can run at one three miles at once.’
time until you build to at least the race distance, or the First-time racers can do some faster running
equivalent amount of time spent running. ‘I encourage one or two days a week, but these sessions don’t
runners, particularly beginners, to focus on time and have to be regimented. Anderson recommends
effort, rather than becoming obsessed with miles and adapting one session per week to include about
distance,’ says running coach Nick Anderson. 10 minutes of speedwork, made up of two
‘Thinking in minutes is more gradual and self-paced, it five-minute runs at a faster pace, each framed
will help to make sure you don’t get injured by doing by five minutes of jogging.

BEGINNER’S 5K PLAN New runners should follow this beginner’s plan. For key, see page 182

WEEK MON TUE WED THU FRI SAT SUN

1
WALK/XT RUN WALK/XT RUN WALK/XT Rest RUN
20 min or day off 10 min 20 min or day off 15 min 20 min or day off 2 miles

2
WALK/XT RUN WALK/XT RUN WALK/XT Rest RUN
20 min or day off 15 min 20 min or day off 20 min 20 min or day off 2.5 miles

3 WALK/XT
30 min or day off
RUN
20 min
WALK/XT
30 min or day off
RUN
25 min
WALK/XT
30 min or day off
Rest RUN 3
miles

4 WALK/XT
30 min or day off
RUN
25 min
WALK/XT
30 min or day off
RUN
30 min
WALK/XT
30 min or day off
Rest RUN
3.5 miles

5 WALK/XT
30 min or day off
RUN
30 min
WALK/XT
30 min or day off
RUN
30 min
WALK/XT
30 min or day off
Rest 5K Race

180 RUNNER’S WORLD

 CHAPTER 6
YOU CAN DO A 5 OR 10K
These five-week plans
are ideal for beginners or
intermediate runners

INTERMEDIATE 5K PLAN Intermediate runners should follow this plan. For key, see page 182

WEEK MON TUE WED THU FRI SAT SUN

1
3 miles plus Rest 4 miles plus RUN 4 miles plus 2 to 3 miles; Rest
5 x strides 5 x strides 15 min 5 x strides 15-min core workout

2
3 miles plus Rest 4 miles with 2 x 5 min at SS RUN 3 miles plus 5 to 6 miles; Rest
5 x strides intensity; 15-min core workout 20 min 5 x strides 15-min core workout

3 3 miles plus
6 x strides
Rest 4 miles with 3 x 5 min at SS
intensity; 15-min core workout
RUN
25 min
3 miles plus
6 x strides
6 miles with the last
15 min at SS intensity;
15 min core workout
Rest

4
3 miles plus Rest 4 miles with 2 x 10 min at SS RUN 3 miles plus 6 miles with the last Rest
6 x strides intensity; 15-min core workout 30 min 5 x strides 15 min at SS intensity;
15-min core workout

5
3 miles plus Rest 3 miles; 15-min core workout RUN 2 miles 2 miles plus 5K
4 x strides 30 min 3 x strides RACE

THE COMPLETE GUIDE TO RUNNING 181

 YOUR 10K PLAN
Once this becomes easy, try one 10-minute interval at
threshold pace – this is about 85 per cent of maximum
heart rate, where you can utter a few words but not hold a This is the nation’s favourite distance for good reason – it’s
conversation. Always bookend harder runs with easy long enough to be a benchmark test of your endurance,
warm-up and cool-down jogs. but short enough to give you licence to switch on the
afterburners. You’ll be glad to hear that 10K training
THE BIG DAY forms the ideal foundation of almost all types of running
The greatest challenge of your first 5K is maintaining the performance. That’s because it includes ample amounts of
correct pace, says Anderson. Start out too fast and you the three core components of distance training: strength,
might struggle to cross the finish line. So Galloway stamina and speed. Obviously, you can use it to train
recommends that all first-time racers (including veterans) for your goal 10K, but with certain adjustments you can
should settle at the back of the pack when at the starting also use it to prepare for everything from the 5K to the
line. This prevents any chance of an overzealous start and marathon. Read through the runner profiles below, and
allows you to gradually build up speed during the race, decide which of our six-week plans is best for you.
ideally running the final mile the fastest. But how fast
should you expect to run? Carmichael says the main goal WHO AM I?
really should be to just have fun, he tells experienced BEGINNER
runners who are new to racing that they can expect to race You’re a notch above a novice. You’ve been running for a
about 30 seconds per mile faster than training pace. So, few months or you’re new to running but have a reasonable
runners training at a nine-minute-per-mile pace should level of fitness. You run three to five miles, three or four
finish in around 26:25; those training at a 10-minute-mile days a week; have done a little fast running when you felt
pace should finish in 29:31; and those training at an like it; and now you want to enter – and finish – what you
11-minute-mile pace should expect to finish in about 32:39. consider to be a proper distance race.
Galloway has a different way of predicting race times.
Every two weeks, his clients run a mile around a track as INTERMEDIATE
fast as they possibly can. Then he uses a pace calculator, You’ve been running regularly for a year or more, have done
like the one at [Link], to predict their times some 5Ks and maybe even already have a 10K medal or two
for longer distances. in your cabinet/shoebox, but you’ve always finished feeling
Most experts discourage first-timers from setting strict as if you could or should have gone just a little bit faster.
time goals for race day. ‘Race against yourself,’ Carmichael You consider yourself mainly a recreational runner, but you
says, ‘because it’s your progress that counts.’ Galloway still want to make a commitment, and to find out how fast
seconds that. ‘If you enjoy it, you’ll do it again.’ And faster… you can actually go.

BEGINNER
BEGINNER INTERMEDIATE If you are a beginner, your 10K goal should be less about
PLAN KEY PLAN KEY achieving a personal best (PB) than a notching an LDF
(longest distance finished). You want to run the whole 6.2
WALK/XT Walk or PERCEIVED EFFORT miles, so your main aim should be endurance, because it’s
cross-train (swim, bike, Unless stated, weekly likely to take you an hour. ‘Basic aerobic strength is every
elliptical trainer) at a mileage should be run runner’s first need,’ says running coach Bud Baldaro, so you
moderate intensity at a perceived effort should aim to do the majority of your running at a steady,
or take the day off. (PE) of 6/10. conversational pace.
WEEKDAY RUNS STRIDES After the However, we’re also going to add a dash of pseudo-
Do at a steady pace. run, run hard for 20 speedwork into your endurance stew for a bit of flavour.
WEEKEND LONG RUN seconds, jog to recover This will put some added spring into your step, give you
Measured in miles or walk for 45 seconds. a brief taste of what it feels like to run a little faster, and
rather than minutes, to CORE WORKOUT hasten your progression to the Intermediate level.
ensure you increase the Do basic exercises to
distance weekly. Long- strengthen core INTERMEDIATE
run pace should be two and posture. You need this two-pronged approach to make the leap
or three mins per mile STEADY STATE from recreational runner to the cusp of becomng a
slower than your one- INTENSITY Intervals at competitive athlete. First, you will be gradually adding
mile flat-out pace. You SS should be run at a extra miles to your endurance-building long run until
can take walk breaks. PE of seven or eight. it makes up 30 per cent of your total weekly mileage.
Second, you’ll now be doing a substantial amount of

182 RUNNER’S WORLD

 CHAPTER 6

BEGINNER’S 10K SCHEDULE 10K beginners should follow this plan. For key, see page 185

WEEK MON TUE WED THU FRI SAT SUN TOTAL

1
Rest 2 miles, 4 × 1 min 3 miles 4 miles Rest 5 miles REST 16-20
AI, 2 miles or REST + 3 GP miles

2
Rest 2 miles 3 miles 4 miles Rest 5.5 miles 3.3 miles 18-21
or REST + 3 GP miles

3 Rest
2 miles, 4 × 90
secs, AI, 2 miles
3 miles
or REST
4.5 miles
+ 3 GP
Rest 6 miles 4 miles 18.5-22
miles

4 Rest 2 miles, 6 × 90
secs, AI, 2 miles
3 miles
or REST
4.5 miles
+ 6 GP
Rest 6.5 miles 4.5 miles 20-24
miles

5 Rest 2 miles, 4 × 2 min

AI, 2 miles
3 miles
or REST
5 miles
+ 6 GP
Rest 7 miles 5 miles 21.5-26
miles

TAPER Rest 2 miles, 3 mins, 2 miles 2 miles Rest REST 10K race
2 mins, 1 min AI, + 2 GP
2 miles

INTERMEDIATE 10K PLAN 10K intermediate level should follow this plan. For key, see page 185

WEEK MON TUE WED THU FRI SAT SUN TOTAL

1
Rest 2 miles, 1-2 × 10-10, 4 miles 400m, 800m, 1,200m, Rest 4 miles 6-7 miles 24 miles
2 miles 800m , 400m PI + 4 × 100m S

2
Rest 6 miles inc 6 mins 4 miles 1,200m, 2 × 800m, 4 x Rest 4.5 miles 7-8 miles 26 miles
TUT 200m PI + 4 × 200m SI + + 5 × 100m S
4 × 100m S

3
Rest 2 miles, 2-3 × 10- 4 miles 800m, 1,200m, 800m PI + Rest 5 miles 7-8 miles 27.5 miles
10, 2 miles 2 × 400m SI, 4 × 100m S + 6 × 100m S

4
Rest 6-7 miles inc 4 miles 1,200m, 800m, 2 × 400m, Rest 5 miles 8-9 miles 29 miles
8 minutes TUT 2 × 200m SI + 4 × 100m S + 6 × 100m S

5
Rest 2 miles, 3-4 x 4 miles 800m, 4 × 400m, Rest 6 miles 8-9 miles 31 miles
10-10, 2 miles 4 × 200m, 800m SI + + 6 × 100m S
4 × 100m S

TAPER Rest 800m, 2 × 200m, 4 miles 4 × 200m SI Rest 3 miles easy 10K race
400m, 2 × 200m SI + 4 × 100m S + 3 × 100m S
+ 6 × 100m S

THE COMPLETE GUIDE TO RUNNING 183

TIME TO RUN
Setting your watch for
a race is a moment full
of anticipation

running in the comfortably hard temp zone, with the aim which will strengthen your running muscles, and boost your
of elevating your lactate threshold, the speed above which heart, lungs and related aerobic systems.
blood lactate starts to accumulate in the system (and Running fast requires effort and discomfort. But be
eventually causes you to slow down). conservative. If you can’t maintain pace, or if your body
To avoid this unpleasantness you should run regular starts to complain, call it a day and think about adjusting
sustained sessions at just below 10K pace; that is, tempo- your pace next time. You’re going to need a stopwatch and
run pace. This will significantly improve your endurance a running track or to know your distances.
and running efficiency in just six weeks. So your training To help plan your training, use our chart, The key to
will include weekly 10-10 sessions as tempo work (see key, running a 10K, right, which explains all the commonly used
right), along with a mix of intervals and uphill running, all of terms in these training plans.

184 RUNNER’S WORLD

 CHAPTER 6

THE KEY TO RUNNING A 10K YOUR HALF MARATHON PLAN

The half-marathon really does have something for
AI = AEROBIC INTERVALS In these, you push the everyone, despite its daunting distance. Whether you’re a
pace until you breathe a little harder than usual. Follow beginner looking to stretch yourself for the first time or a
with slow jogging until you can resume regular speed. marathoner who wants to stay in tune, a 13-miler could fit
the bill. You might not think it, but training for a half is within
GP = GENTLE PICK-UPS With pick-ups, gradually reach for all runners. Our three-day-a-week beginner’s and
increase your pace over 100m to 90 per cent of all-out, improver’s schedules, devised by coach Nick Anderson
hold it there for 10–20m then gradually decelerate. ([Link]), will show you how.
Walk to full recovery before the next one. The beginner runner’s training schedule lets you run by
measuring time spent and your own effort levels, rather
RACE-DAY RULES Have an energy bar two hours than counting the miles. It’s designed for those who have
before the race. Walk or maybe even jog for a few never competed in a half-marathon and allows them to build
minutes before the start. Start off slow and work from 30-minute run/walk sessions to competing on race
gradually into a comfortable and controlled pace. day over a 12 week plan.
The improver’s programme is, of course, somewhat more
PI = PACE INTERVALS Run at target 10K pace to advanced. It’s designed specifically for runners who have
improve efficiency and stamina and to give you the feel already competed in at least a few half-marathons, but are
of your race pace. For 10-minute/mile pace (a [Link] looking to make a marked improvement on their personal
10K), you need to aim to run 400m in 2min 30sec (2:30); best time. It’s also a good training plan for anyone eager to
800m in 5:00; 1,200m in 7:30. For nine-minute/mile maintain marathon fitness when they have six months or
pace (55:53), aim to run 400m in 2:15; 800m in 4:30; more between races.
1,200m in 6:45 For eight-minute/mile pace (49:40), run ‘Improvers should certainly be looking at sub two hours,
400m in 2:00; 800m in 4:00; 1,200m in 6:00. With pace specifically 1:50, but I’ve actually coached runners who
intervals and speed intervals (below), you should slow jog have been able to run under 1:30 for a half-marathon just
half the distance of the interval to recover. by training with this three-day-weekly schedule,’ says
Anderson.
SI = SPEED INTERVALS Run these at 30 seconds-per- You should gauge your effort using your rate of perceived
mile faster than race pace. 10-min/mile pace run 400m exertion, as described in the box below, or keep a track of
in 2:22; 800m in 4:44; 1,200m in 7:06. Nine-min/mile your heart rate using a monitor.
pace 400m in 2:08; 800m in 4:16; 1,200m in 6:24. Eight-
min/mile pace 400m in 1:53; 800m in 3:45; 1200m in 5:38.
KEY TO PERCEIVED EFFORT (PE)
10-10 These are 10 × 10-min tempo reps at 30 secs per
mile slower than 10K pace with slow 3-min jogs after each. 5 (OUT OF 10) OR 50% MAXIMUM HEART RATE
(MAX HR) This is a brisk walk, never a jog.
TUT = TOTAL UPHILL TIME TUT reps up the same hill
or work the uphill sections of a road or off-road course. 6 (OUT OF 10) OR 60% MAX HR Recovery running.
This is a very easy running pace that allows you
S = STRIDES Over 100m, gradually accelerate to to maintain a conversation with a running partner
about 90 per cent of all-out, hold for five seconds, without gasping for breath.
then decelerate.
7 (OUT OF 10) OR 70% MAX HR Steady running.
RACE-DAY RULES ‘Many intermediate runners have a A little harder than recovery pace, but you should
tendency to run too fast in the first half of the race,’ says still be able to hold a conversation.
Baldaro. ‘That’s just about as close as you can ever get
to a guaranteed way of running a mediocre time, below 8 (OUT OF 10) OR 80% MAX HR Threshold running
your goals. Even pace is always the best way, which and target half-marathon pace. You should only be
PHOTOGRAPHY: GETTY

means that the first half of the race should feel really able to say a few words.
easy.’ Divide the race into three two-mile sections: easy
in-control pace for the first two, push yourself over the 8.5+ (OUT OF 10) OR 85% MAX HR
middle two, then go hard over the last two. Sprint for This is just below your maximum effort and you won’t
all your worth when you see the finish line. be able to speak. Use for intervals and speed work.

THE COMPLETE GUIDE TO RUNNING 185

 BEGINNER’S HALF MARATHON SCHEDULE
WEEK MON TUES WED THURS FRI SAT OR SUN

1
Rest 30 mins: 5-min walk/5-min Rest 30 mins: 1-min walk/ 1-min Rest 30 mins: 5-min walk/
run, repeat 3 times. PE: 5/7 easy jog/1-min run, repeat 5-min run, repeat 3 times.
continuously. PE: 5/6/7 PE: 5/7

2
Rest 30 mins: 4-min walk/6-min Rest 30 mins: 2-min walk/2-min Rest 30 mins: 4-min walk/
run, repeat 3 times. PE: 5/7 easy jog/2-min run, repeat 6-min run, repeat 3 times.
continuously. PE: 5/6/7 PE: 5/7

3
Rest 30 mins: 2-min walk/8-min Rest 30 mins: 2-min walk/2-min Rest 30 mins of 2-min walk/
run, repeat 3 times. PE: 5/7 easy jog/2-min run, repeat 8-min run, repeat 3 times.
continuously. PE: 5/6/7 PE: 5/7

4
Rest 30 mins: 2 × 10 mins of Rest 45 mins: 3-min walk/3-min Rest 50 mins: 2-min walk/8-min
continuous easy running. jog/3-min threshold run, repeat run, repeat 4 times. Have a
Have a 5-min walk between continuously. PE: 5/6-7/8 5-min brisk walk warm-up&
blocks. PE: 5/7 cool-down. PE: 5/7

5
Rest 20 mins continuous running Rest Repeat above session Rest 60 mins: 3-min walk/12-
with 5-min walk warm-up min run, repeat 4 times.
and cool-down. PE: 5/7 PE: 5/7

6
Rest 25 mins continuous running Rest 5-min walk/5-min easy run/5- Rest Repeat above session
with 5-min walk warm-up min threshold run, repeat 3
and cool-down. PE: 5/7 times. PE: 5/6-7/8

7
Rest 30 mins easy-pace run with Rest 45 mins: 5 × 5-min threshold / Rest 75 mins: 3-min walk/12-
5-min walk warm-up and 2-min walk&5-min warm-up min run, repeat 5 times.
cool-down. PE: 5/7 and cool-down. PE: 5/8 PE: 5/7

8
Rest 40 mins easy pace with Rest 5-min threshold/5-min easy Rest Repeat above session
warm-up and cool-down run, x 2 with warm-up walk/jog
walks. PE: 5/7 and cool-down. PE: 5/8

9
Rest 45 mins easy pace with Rest 30 mins: 5-min easy/5-min Rest 90 mins: 3-min walk/12-
warm-up and cool-down threshold. Add a 5-min warm-up min run, repeat 6 times.
walks. PE: 5/7 and cool-down jog. PE: 5/6-7/8 PE: 5/7

10
Rest 45 mins easy. PE: 6-7 Rest 40 mins: 5-min easy/5-min Rest 100 mins: 18-min easy
threshold. Add a 5-min warm-up run/2-min walk, repeat 5
and cool-down jog. PE: 5/6-7/8 times. PE: 5/6-7

11
Rest 30 mins: 10 very easy Rest 40 mins easy pace: 2 × 10 mins Rest 60 mins: 25 mins easy
jog/10 steady/10 threshold threshold. Have 5-min jog pace/5 min walk, repeat
PE: 6/7/8 between efforts. PE: 6/8 2 times PE: 5/6-7

12
Rest 30 mins: 5-min easy/5-min Rest 20 mins easy relaxed run. Rest RaceDay15-20mins
threshold, repeat 3 times PE: 6-7 easypace/[Link]
PE: 6/8 [Link]/6-8

186 RUNNER’S WORLD

 CHAPTER 6

INTERMEDIATE HALF MARATHON SCHEDULE

WEEK MON TUES WED THURS FRI SAT OR SUN

1
Rest 10 mins easy/8 mins @ Rest 10 mins easy, 2 × 5 mins of continuous Rest 60 mins easy
threshold pace, repeat 2 times. hills (approx 45 secs up/45 secs PE: 6-7
PE: 6-7/8-8.5 down), 10 mins easy. PE: 6-7/8-8.5

2
Rest 10 mins easy, 10 mins @ Rest 10 mins easy, 2 × 7 mins of Rest 70 mins easy.
threshold pace, repeat 2 times. continuous hills, 10 easy. PE: 6-7
PE: 6-7/8-8.5 PE: 6-7/8-8.5

3
Rest 7 mins easy, 7 mins @ threshold, Rest 10 mins easy, 3 × 5 mins of Rest 75 mins easy
repeat 3 times. PE: 6-7/8-8.5 continuous hills, 10 easy. PE: 6-7
PE: 6-7/8-8.5

4
Rest 36 mins: 6 × 3 mins, with Rest 40-min hilly run. Easy but faster Rest 60 mins easy or 10K race.
3 mins easy in between up hills PE: 6 if easy, PE: 7-8 if PE: 6-7 or 8-9
Reps 1, 3&5 @ PE: 6-7; reps hilly run
2, 4&6 @ PE: 8-8.5

5
Rest 45 mins relaxed. PE: 6-7 Rest 10 mins easy, 2 × 10 mins of Rest 80 mins easy
continuous hills (approx 45 secs PE: 6-7
up/45 secs down), 10 easy. PE:
6-7/8-8.5

6 Rest 5 mins easy, 2 × 12 mins @ Rest 10 mins easy, 3 × 7 mins of Rest 80 mins with last
threshold/HM race pace with continuous hills, 10 mins easy. PE: 20 mins @ HM race pace.
4 mins easy recovery, 5 mins 6-7/8-8.5 PE: 6-7/8
easy. PE: 6-7/8-8.5

7 Rest 45 mins: 15 easy, 15 steady, 15 Rest 40 mins hilly run. Attack the hills, Rest 60 mins easy.
threshold. PE: 6/7/8 relax rest of run. PE: 6-7/8-8.5 PE: 6-7

8 Rest 5 mins easy, 3 × 10 mins Rest 10 mins easy, 3 × 8 mins of Rest 90 mins easy with 20 mins
@ threshold/HM pace, 5 min continuous hills, 10 mins easy. PE: @ HM race pace.
easy. PE: 6-7/8-8.5 6-7/8-8.5 PE: 6-7/8

9 Rest 10 mins easy, 25 mins @ HM/ Rest 10 mins easy, 2 × 6, 4, 2 mins @ Rest 100–110 mins easy.
threshold pace, 10 mins easy. HM, 10K, 5K pace with 2-min easy PE: 6-7
PE: 6-7/8-8.5 between sets, 10 easy. PE: 6-7/8-9

10 Rest 10min easy, 5 × 2min hard/2 min Rest 45 mins hilly run or 40 mins easy if Rest 75min easy OR 10K race.
easy, 10 min easy. PE: 6-7/8-9 racing Sunday. PE: 6/7 or 8 PE: 6-7 or 9

11 Rest 48 mins: 3-min threshold/3- Rest 15 mins easy, 5 × 3 mins @ 10K pace Rest 60 mins easy.
min easy, repeat 8 times with 2-min easy recovery between PE: 6-7
PE: 6-7/8-8.5 each rep, 15 mins easy. PE: 6-7/9

12
Rest 30 mins: 5 mins easy/ Rest 20 mins easy. PE: 6 Rest Half-Marathon Race.
5 mins @ threshold, PE: 8
repeat 3 times. PE: 6/7

THE COMPLETE GUIDE TO RUNNING 187

The golden
rules of
26.2
The 12 commandments that every marathon
runner should follow

W
hen I ran my first marathon in 1976,
the event was for experienced runners
aiming to break three hours,’ says coach
3 BE CONSISTENT, BE SENSIBLE
Consistent training (15 weeks at 40 or 50 miles a week)
is better than five weeks at 100, then five weeks off through
Steve Smythe. ‘Forty-three years on, injury. However, it is best to miss a few days if you aren’t
millions of people of all shapes and sizes feeling well, rather than run through it and make yourself
have run one. It’s a very honest sport: put the work in worse. Many of us lose sight of the fact rest is vital.
and you get the rewards. Here’s what I’ve learned’

4 RACE OTHER DISTANCES

Races are more fun than training and you can practise

1 BUILD UP TO IT
If you want to run a successful marathon, don’t rush it.
Start with shorter events, get experience and build
pacing, hydration and running in crowds. I’d suggest a
half marathon, 10K or 10-miler once a month to monitor
progress. The merits of a 20-miler are debatable. It’s fine for
endurance, then tackle a marathon when you get fitter and a marathon-pace run, scheduled four to six weeks before,
stronger. Paula Radcliffe and Haile Gebrselassie had been but a flat-out 20-mile race will probably take more away
running for well over 10 years before attempting their first from your marathon than enhance it.
marathon. I regret running my first aged just 18. I trained
well for a few months but wasn’t ready, started too fast and
much of the last 10K was walked. I ran [Link], but was
capable of quicker.
5 DON’T SKIMP ON SPEED
On the face of it, 26.2 miles doesn’t seem to require a
great deal of speed – endurance is key. However, there is a
link between your 10K ability and what marathon time you

2 LONG RUNS ARE KEY

Whether you want to run sub-3:00 or sub-5:00 for
the marathon, the key session is the weekly long run. The
can run. A sub-3:00 marathoner, for example, needs to be
able to be able to run around 40 minutes for 10K. A sub-
3:00 marathon translates as 43:40 for each 10K and if you
more you do, the better your endurance. Other runs – are going to put four of those back to back then you’re not
speedwork, midweek distance runs and marathon-pace going to be comfortable if 41 minutes is near your limit.
runs – have their place but they’re not as crucial. The key
to a good marathon is how well you hold your pace in the
last 10K and that comes from doing plenty of long runs.
I do about six long runs of around 20 miles across the 15
6 GET TREATMENT
Getting a niggle sorted before an injury develops could
save a lot of frustration. A sports therapist will be able to
weeks before the marathon. That gives me the confidence spot a problem early, so booking in for a massage is useful.
I need to know I can hold a pace over the second half, when Seeing the osteopath, physio and sports therapist, plus
the going gets tough. stretching, core and weights has allowed me to keep running.

188 RUNNER’S WORLD

 CHAPTER 6

10 BE REALISTIC
It helps to know what time you are capable of in
a marathon and then adjust your pace to that time. Until
you have the experience of knowing how your body will
react past 20 miles in a race you should err on the side
of caution. Before you run a marathon, you should know
what pace you will try for based on your training.

11 PACE SENSIBLY
Many marathon runners do everything perfectly
in training and then blow it during the race by suddenly
deciding they feel great and attempt a pace they have
never raced at before. Invariably this leads to a good
first half followed by a painful second and a time much
slower than you are capable of. I used to blast out in
marathons and hang on, but I paced my sub-2:30 PB
more sensibly and in later years my key has been to
conserve as much energy as possible over the first 20
miles, so I’m at my freshest for the crucial last 10K.

12 RECOVER & REVIEW

The most important thing after a marathon is
to rest and recover. However the race has gone, take

7 TRAIN SMARTER AS YOU AGE

As you get older, speed decreases, stride shortens,
recovery takes longer and injuries increase. For my first
some positives from it and congratulate yourself on the
achievement. At some point, analyse what went right
and wrong in training and the race so you can make
30 years of marathoning, I stayed fairly healthy despite adjustments for next time. And don’t return to hard
doing crazy things like running two sub-3:00 marathons racing too soon. The body may seem to have recovered
in a week, twice in the same year. But if I’d carried on but a speed session or race can show otherwise – as
doing that, I wouldn’t be running respectable times in my I have found to my cost. Recharge both your batteries
50s. I now focus on one marathon a year, give my body a and motivation for your next challenge.
rest from long runs during the summer and work more on
speed. I don’t train as hard as I used to, but I train smarter:
resting more, staying offroad where I can and doing
speedwork on grass. Consequently I have been able to stay
at pretty much the same level from my 30s to my early 50s.
MISTER CONSISTENT
Steve Smythe says his marathon PB of [Link] is

8 FUEL YOUR EFFORTS

Good nutrition and hydration can make a huge
difference, both in training and in racing. The biggest
‘nothing special’ (though we would disagree). But his
consistency, which spans five decades of sub-3:00
marathon running, from his teens to his 50s, is truly
change in my marathons over the last 10 years or so is my remarkable. Check his best times in these age groups.
use of energy gels. I regularly used to run out of energy
in the last six miles but since using gels, I have been 3:00

far stronger over the closing miles. I usually find four is

sufficient for my needs in a marathon.
2:50 [Link] [Link] [Link]
[Link] 1994 [Link] 2006 2008
1979 2002
[Link]

9
1988
HAVE A TARGET
TIME

2:40 [Link]
1985
It is important to have a target to keep you motivated.
PHOTOGRAPHY: GETTY

Early on, it helped me to tell others what time I was aiming 2:30
for to increase my drive. But in later years the motivation [Link]
has been to do well in my age group, or to help others. Two 1981

years ago I ran with someone doing their first marathon, 2:20
< 20 20-24 25-29 30-34 35-39 40-44 45-49 50-54
while last year, on limited training, my goal was to extend AGE GROUP

my sub-3:00 streak to over 35 years.

THE COMPLETE GUIDE TO RUNNING 189

 EMBRACE THE RACE
After all the training, the day of
a race is one you won’t forget

MARATHON PLAN KEY TO BEGINNER’S MARATHON SCHEDULE

T
rust us: you can conquer
your first 26.2 mile race EASY Run or cross-train at a conversational pace (40-60 seconds slower per
with this thorough mile than your usual marathon pace).
training plan which uses
a combination of gradual LSD Long, slow distance run that builds endurance. Run at a conversational
build-up, speedwork and goal- pace. LSDs are rehearsals for racing – use them to determine your gear
paced runs to get you fit and raring choices and strategies for the big day.
to go. Follow each stage carefully
and judge how well you are doing MP Marathon goal pace. After warming up for at least one mile, practise the
by the times and distances speed you hope to hit in the race. Cool down by slowing your pace to Easy.
provided. Keep your perceived
effort in check, as going too hard REST Ideally, do no exercise. Non-impact cross-training such as stretching,
or too easy at the wrong point yoga, or swimming can be beneficial instead.
in the plan could hinder your
training. Ready for a challenge? YASSO 800S Warm up with one to two miles Easy running, then run 800m in
Follow these plans and you’ll be the time that’s equal to your marathon goal time. Eg: if you’re targeting a 4:30
in great shape to take on running’s marathon, run each 800 in four minutes and 30 seconds. Jog 400m between
classic test of endurance and repeats. Cool down with Easy running.
badge of honour.

190 RUNNER’S WORLD

 CHAPTER 6

BEGINNER’S MARATHON SCHEDULE

WEEK MON TUES WED THURS FRI SAT SUN TOTAL

1
Rest 4 miles 4 miles 4 miles Rest 3 miles 10 miles 25
EASY EASY EASY EASY LSD

2
Rest 4 miles 5 miles 4 miles Rest 3 miles 12 miles 28
EASY EASY EASY EASY LSD

3 Rest 3 miles
EASY
5 miles
EASY
3 miles
EASY
Rest 5 miles
EASY
14 miles
LSD
30

4 Rest 3 miles EASY 4 miles EASY

w/2 miles @ MP
4 miles EASY Rest 3 miles EASY 10 miles LSD 24

5 Rest 3 miles EASY 6 miles EASY

w/2 miles @ MP
4 miles EASY Rest 3 miles EASY 16 miles LSD 32

6 Rest 5 miles EASY 4 miles EASY

w/4 x 800
Yasso 800s 5 miles Rest 3 miles EASY 18 miles LSD 35

7 Rest 5 miles EASY 7 miles EASY

w/3 miles @ MP
5 miles EASY Rest 3 miles EASY 20 miles LSD 40

8 Rest 5 miles EASY 8 miles EASY 3 miles EASY Rest 3 miles EASY 13 miles LSD
or half
marathon
32

9 Rest 7 miles EASY 8 miles EASY

w/5 miles @ MP
7 miles EASY Rest 5 miles EASY 16 miles LSD 43

10 Rest 5 miles EASY 3 miles EASY

w/6 x 800
Yasso 800s 5 miles Rest 5 miles EASY 18 miles LSD 38

11 Rest 4 miles EASY 7 miles EASY

w/5 miles @ MP
5 miles EASY Rest 4 miles EASY 20 miles LSD 40

12 Rest 7 miles EASY 7 miles EASY

w/4 miles @ MP
6 miles EASY Rest 4 miles EASY 18 miles LSD 42

13 Rest 7 miles
EASY
3 miles
EASY
7 miles
EASY
Rest 3 miles
EASY
20 miles
LSD
40

14 Rest 5 miles EASY 6 miles EASY

w/8 x 800
Yasso 800s 8 miles Rest 3 miles EASY 13 miles LSD 35

15 Rest 5 miles
EASY
7 miles
EASY
5 miles
EASY
Rest 5 miles
EASY
10 miles
LSD
32

16 Rest 6 miles EASY REST 5 miles EASY Rest 1-3 miles EASY EASY RACE
DAY
40.2

THE COMPLETE GUIDE TO RUNNING 191

BETTER TOGETHER
It might be a solo test of
strength and endurance KEY TO INTERMEDIATE MARATHON SCHEDULE
but training with pals
will help a marathon plan
HILLS Run the mileage for the day on the hilliest course you can find. Focus
on sustaining an even effort. If you live in a flat area then run intervals instead.

The Runner’s World race-tested TIME TRIAL Go to a local 400m track or any one-mile stretch of road. After
marathon-training programme 10 minutes of walking and jogging, run one mile or four laps of the track. Over
will get you across the finish line the course of training, your fitness gains will be reflected in your time trials.
in [Link] – or better! – with early
hill work, later tempo sessions and MP Marathon goal pace. Practise the speed you’re hoping to hit in the race.
strategic goal-pace runs Warm up and cool down.

TEMPO RUN Run Easy for one to two miles as a warm-up. Then dial into the
pace that’s given. Run Easy for two miles to cool down.

YASSO 800S Warm up with two miles of Easy running, then run 800 metres
at the given pace that’s “equal” to your marathon time.

LONG RUNS Later in the programme, pick up the pace in the last two to
three miles for a fast finish.

192 RUNNER’S WORLD

 CHAPTER 6

INTERMEDIATE MARATHON SCHEDULE

WEEK MON TUES WED THURS FRI SAT SUN TOTAL

1 Rest 4 miles EASY Hills: 4 miles Rest 4 miles EASY 4 miles EASY 9 miles EASY 25
(10.04/mile) (10.04/mile) (10.04/mile) (10.04/mile)

2 Rest 4 miles EASY Hills: 5 miles Rest 5 miles EASY 5 miles EASY 9 miles EASY 28
(10.04/mile) (10.04/mile) (10.04/mile) (10.04/mile)

3 Rest 3 miles EASY Hills: 5 miles Rest 5 miles EASY 5 miles EASY 12 miles EASY 30
(10.04/mile) (10.04/mile) (10.04/mile) (10.04/mile)

4 Rest 4 miles EASY Hills: 5 miles TRIAL TIME 4 miles EASY 4 miles EASY 11 miles EASY 28
(10.04/mile) (10.04/mile) (10.04/mile) (10.04/mile)

5 Rest 4 miles EASY Hills: 7 miles Rest 4 miles with 4 miles EASY 13 miles EASY 32
(9:58/mile) with 4 strides 2 miles @ MP (9:09/mile) (9:58/mile) (9:58/mile)

6 Rest 5 miles EASY Hills: 6 miles Rest 4 miles with 6 miles EASY 15 miles EASY 36
(9:58/mile) with 5 strides 2 miles @ MP (9:09/mile) (9:58/mile) (9:58/mile)

7 Rest 6 miles EASY Hills: 7 miles Rest 5 miles with 5 miles EASY 16 miles EASY 39
(9:58/mile) with 6 strides 3 miles @ MP (9:09/mile) (9:58/mile) (9:58/mile)

8 Rest 5 miles EASY Hills: 8 miles Rest Time trial 4 miles EASY 14 miles of half marathon 32
(9:58/mile) with 5 strides (9:58/mile)

9 Rest 3 miles EASY Tempo: 8 miles with Rest 9 miles with 3 miles EASY 18 miles EASY 41
(9:52/mile) with 3 strides 3 miles @ 8:30/miles 7 miles @ MP (9:09/mile) (9:52/mile) (9:52 pace) fast finish

10 Rest 4 miles EASY Yaso 8000s: 9 miles with Rest 10 miles with REST 20 miles EASY (9:52 pace) 43
(9:52/mile) with 4 strides 6x 800s at 3:57 8 miles @ MP (9:09/mile) fast finish

11 Rest 4 miles EASY 7 miles EASY Rest 10 miles with 4 miles EASY 20 miles EASY (9:52 pace) 45
(9:52/mile) with 4 strides (9:52/mile) 8 miles @ MP (9:09/mile) (9:52/mile) fast finish

12 Rest 7 miles EASY Tempo: 9 miles with 5 6 miles EASY TIME TRIAL 8 miles EASY 15 miles EASY (9:52/mile) 45
(9:52/mile) miles @ 8:30/miles (9:52/mile) (9:52/mile)

13 Rest 5 miles EASY Yaso 8000s: 10 miles with REST 6 miles EASY 5 miles EASY 22 miles EASY 48
(9:46/mile) with 6 strides 8x 800s at 3:57 (9:46/mile) (9:46/mile) (9:46/mile)

14 Rest 8 miles EASY Tempo: 8 miles with REST 7 miles EASY 7 miles EASY 15 miles of half marathon 45
(9:46/mile) with 8 strides 4 miles @ 8:20/miles (9:46/mile) (9:46/mile)

15 Rest 5 miles EASY Tempo: 5 miles with REST 5 miles EASY 5 miles EASY 12 miles EASY 32
PHOTOGRAPHY: GETTY

(9:46/mile) with 5 strides 3 miles @ 8:20/miles (9:46/mile) (9:46/mile) (9:46/mile)

16 Rest 5 miles EASY REST 5 miles EASY REST 3 miles EASY RACE DAY 39.2
(9:46/mile) with (10:04/mile) (10:04/mile) (9:09/mile)
5 strides

THE COMPLETE GUIDE TO RUNNING 193

 CHAPTER 4

Less is more
The importance of tapering your training
to maximise performance

T
apering – scaling back to his miles in the days
allow your muscles to leading up to a race,
repair and your body to he also shortens the
rest – is the critical last taper (two weeks for a marathon, TAPER YOUR DIET
phase of training before seven to 10 days for a half ). He says ■ 7 DAYS BEFORE
a race. Trimming your mileage back today’s runners simply don’t need as For marathon runners only: cut 100
abruptly might not be the best move, much rest as those of 30 years ago calories for every mile you knock off.
but maintaining around 80 per cent of because they generally log 30-40 ■ 4 DAYS BEFORE
your volume in the taper period gives miles per week instead of 70, making For all distances: start carb-loading
you more chance of hitting your peak. a drastic taper unnecessary. now. Aim for 500g per day.
‘The problem with a big cut in Today’s training programmes have Pasta or bread is ideal.
mileage is that your body gets used to rest and recovery built in and the key ■ 2 DAYS BEFORE
rest,’ says physiologist Greg McMillan. to a successful taper is some cutback Start fluid-loading. Sports drinks are
Just as you can add more miles too in mileage plus a little quality work. good, but water will do.
quickly, cutting them drastically can Reduce volume by cutting miles ■ NIGHT BEFORE
lead to sluggishness. It’s not unusual from your weekly runs – do a shorter Eat a high-carb meal of 800-1,000
for elite athletes to come down with a long run, fewer miles on easy days calories. Stick to what you know –
stinking cold the week before a race. and less higher-intensity work. But you don’t want an upset stomach.
But by maintaining volume your remember each of us is ‘an experiment ■ RACE DAY
immunity should stay strong. of one.’ These are guidelines, listen to Eat 800 calories of low-fat carbs up
McMillan not only maintains more of your body and adjust accordingly. to two hours before.

NECESSARY CUTBACKS
This guide will help you taper right and is key to keeping you
fired up and injury-free on the day of your race

7 DAYS BEFORE 4 DAYS 2 OR 1

5K OR 10K

Reduce weekly mileage by 10-20%. Rest or run according to your schedule Rest or run according to
Do 3-5 × 3 min at goal 5K or 10K your schedule
pace, 1 min rest in between
½ MARATHON

10 DAYS BEFORE 7 DAYS 4 DAYS 2 OR 1

Reduce weekly mileage 10 miles, with the last 2-3 5 × 3 min at target pace, Rest or run according to
by 10-20% miles at target pace 1min rest in between your schedule

14 DAYS 12 DAYS 10 DAYS 7 DAYS 4 DAYS 2 OR 1

MARATHON

BEFORE 10 × 400m at 5K 3 × 2K at 10K Reduce mileage 4 × 3 min at 10K Rest or run

Reduce weekly pace with pace with by 10-20%; 12- pace, 1 min rests according to
mileage by 1 min rests 2-3 min rests mile run with last in between your schedule
10-20% 6 at race pace

THE COMPLETE GUIDE TO RUNNING 194