TRAINING GUIDE EXPERT ADVICE

KEEP INJURY AT BAY

THE NEED FOR SPEED

RULES OF HYDRATION

FUEL YOUR RECOVERY

THE ELITES’ TOP TIPS

GET THE MOST OUT OF YOUR RUNNING AW TRAINING GUIDE WELCOME AND CONTENTS @ATHLETICSWEEKLY GETTY IMAGES FOR BRITISH ATHLETICS SHUTTERSTOCK 20 12 CONTENTS A GUIDE TO 6 IT’S TIME TO GO TO ‘PREHAB’ KEEP YOU The exercises which will make you stronger 12 HOW TO POWER ON TRACK YOUR RECOVERY IT’S AROUND this point of the year when you’ll hear the question ‘how’s your training Getting your post-run nutrition going?’ being asked most keenly. right will pay dividends It may be just a few short weeks since the bells brought in 2018 but already there 18 HOW MUCH will be schedules which are going perfectly HYDRATION IS RIGHT? to plan and others which might not be We look at the amount of fluid following the desired script. you should be aiming to take on For ultra runners, marathon runners, those aiming for 20 THERE IS A 5k, 10k, half-marathon PBs or others with track ambitions weighing heavily on their NEED FOR SPEED shoulders, this is where the really hard MARK SHEARMAN Why your running will benefit work is being done ahead of the big events 28 from upping the pace or ‘A’ races to come. With that in mind, we thought we’d 24 ELITE ADVICE present you with some advice and, Britain’s finest offer their hopefully, inspiration, in the form of this top training tips Training Guide to help keep you going as you log the miles and the sessions. 28 PRODUCT REVIEWS There’s expert advice on what you Kit yourself out with the best should be eating and drinking, how to work tools for your training exercises into your routine that will help keep dreaded injuries at bay and we’ve also picked out some running kit that will suit MEET THE ASICS the current inclement conditions. We outline why it’s so important to FRONTRUNNERS feature speedwork as part of your training regime and, finally, we asked some of Britain’s finest athletes for that one piece of training advice which they feel can make the 24 TURN TO PAGES 4, 10 AND biggest difference. Their 16 TO HEAR FROM THE responses make for interesting Athletics Weekly, Editorial Director: Advertising Publisher: Wendy Sly Subscriptions and back While Athletics Weekly The Great Run Company, Euan Crumley Head of publishing sales: wendy.sly@ issues: takes every care to help RUNNERS WHO WANT YOU 22 Long Acre, 07971-668070 Neil Presland 07471-035555 thegreatruncompany.com Warners Group readers with training, diet reading. euan.crumley@ neil.presland@ Tel: 01778-392018 and injuries, neither they nor WC2E 9LY TO JOIN THEIR TEAM Enjoy the guide and happy training! thegreatruncompany.com thegreatruncompany.com Retail distribution: their contributors can accept web: athleticsweekly.com Seymour Distribution responsibility for illness or Euan Crumley, twitter: @AthleticsWeekly Products: Paul Freary Group Sales Executive: Tel: 0207-429 4092 © Athletics Weekly 2017. injury caused as a result of email: officemanager@ paul.freary@ James Mason Registered at the Post Office advice given. We also cannot Editorial Director athleticsweekly.com athleticsweekly.com james.mason@ as a newspaper take responsibility for loss or athleticsweekly.com damage to supplied material.

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SAM LLOYD-PERKS AGE: 22 DIVERSE TEAM CLUB: Cardiff AAC/Cardiff Met University COACH: James Thie PERSONAL BESTS: 5000m: 15:32, 10,000m: 33:07, IS TEACHING 5km: 15:38, 10km: 32:34 SAM SO MUCH AM LLOYD-PERKS is a There are a few people who race young endurance runner with similar distances to me, too, and we’ve international ambitions. The bounced ideas off each other. It’s a SCardiff Met student, trained support mechanism as well – we’re by James Thie in the Welsh capital, constantly speaking to each other on has been involved with ASICS since social media or at races. 2015 but becoming part of the brand’s If one of us has a bad day at the FrontRunner project – which offers the office we look after each other, show chance to be involved in a worldwide that we’re a team and get each running community – has helped him other through it. It’s incredible. BECOME AN ASICS in a number of ways. FRONTRUNNER What is your favourite kind ASICS is calling for new How much of a difference has of training session? applicants to join its successful the ASICS FrontRunner project I’m the kind of runner that loves and hates FrontRunner campaign, a made for you? everything! It changes from week to week. programme which is a It’s been pretty big in terms of feeling But, as a whole, I really love the longer diverse influencer community like part of a team and part of the brand. reps. My favourite session would probably across the globe to champion I had a kit deal with ASICS before be 8-10 x 1km off 90 seconds rest. sharing their own experiences but, since the FrontRunner scheme of running to inspire more people came along there have been more What are your plans for the future? to run. photoshoots, more meet and greets and I’ve had a dream since I was 16 to be a To apply to become a more promotion too so it’s a big bonus. marathoner one day but I’m being really member of the team, you need to focused and strict on myself not to move demonstrate a strong passion for What do you like about the up too quickly. running, a desire to be part of the ASICS FrontRunner team? I see myself as a future marathoner community and to be prepared The group is really mixed – you’ve and I hope I get there but at the moment to share your journey to inspire got people from all sorts of different I just want to stick to events like the others along the way. backgrounds and all different kinds of 5k and then maybe step up to my first Applications close on February running – and triathlon as well. marathon when I’m around 26 or 27. 11, 2018 and the announcement I’ve always been a track runner at the Chris Thompson is a runner I really of successful applicants will be more elite end of things – in terms of the look up to. His career path is one I’d love made on February 21, 2018. groups I’ve been a part of, the coaches to follow. Runners can apply to join the I’ve worked with and the set-ups. He achieved a lot more than I did at ASICS FrontRunner community But to meet these people who are youth level but he’s transitioned from a by visiting www.asics.com/ doing things like running a marathon 5k and 10k runner up to the marathon frontrunner; Instagram: in every country or 100km races…I’m and has produced some phenomenal Sam Lloyd-Perks: asicsfrontrunner intrigued by it all. performances coming back from injury. learning all the time and #asicsfrontrunner

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IMPROVE YOUR FOOT AND ANKLE PROPRIOCEPTION IT’S easy to overlook your feet TIME TO GO and ankles in favour of larger and more obvious muscle groups and joints like the 2 CALF RAISES hamstrings and gluteals. Yet (strength) they are of prime importance TO PREHAB How: Start on tiptoes, to running and there are plenty standing on the edge of simple things you can do to PETA BEE finds out why adding of a step. Slowly lower improve proprioception – or their some strengthening exercises to your until your heel cannot stability and movement in space. lower any further. Matt Todman, the director routine will offset the risk of injury Return to the top of Six Physio in London, again in one smooth says: “One of the best injury- OU’RE putting in the and the dreaded anterior cruciate movement. Repeat for prevention exercises you can training miles, but are you ligament tears – by up to 50 per 3x15 reps. do is to stand on one leg for 90 simultaneously priming cent. But most physios say starting seconds, three or four times a Yyour body to protect it with five-10 minutes a day is enough. day. “It improves balance, leg as much as possible and limit So how should you plan a strength and ankle strength.” the risk of injuries which could prehab routine and what should you Paul Hobrough then interrupt your progress? include? suggests graduation to standing Physiotherapists insist a on a pillow or cushion. prehabilitation – or prehab – HOW TO PLAN “In time you will find this programme is essential for YOUR PREHAB easy, so now try with your eyes offsetting injury risk. If you have a specific injury 3 TOE RAISES closed or in the dark,” he says. And, while a few stretches or area of vulnerability, (strength) “Suddenly you will feel every before you head out of the door is you will obviously need How: Stand with your synapse of each individual unlikely to be enough to make a to focus more on one back against a wall. nerve trying to keep you upright difference, dedicating some time to body part but, in Take a step away from and working hard to do so. prehab every day could be the best general, you need to the wall. Keeping your Once you have developed move you make. incorporate exercises heels in contact with the good balance, you can move “Prehab is a key part of a for the whole body into your daily 1 SOLEUS (stretch): floor, raise your toes up to wobble cushions, or other runner’s build-up to any event,” programme. Stretch the soleus (the as far as you can and functional training tools.” says physiotherapist Paul “For prehab, I say there are deeper, flat muscle in slowly back to the floor, Paul Hobrough Hobrough, author of Running Free 21 essential exercises, some of your calf). but do not allow them to (physioandtherapyuk.co.uk); of Injuries: From Pain To Personal which you will be doing already and How: Stand facing a touch. Repeat for 4x25 Matt Todman Best (Bloomsbury, £18.99). others that are more unusual,” says wall with your feet 10-20cm reps. (www.sixphysio.com) “Also known as strength and Hobrough. from the wall (see above), conditioning, it doesn’t involve you “It’s the ones you don’t do on a one foot in front of each spending 90 minutes in a gruelling regular basis that might provide the other. STATIC V DYNAMIC STRETCHES gym session and can start with greatest positive impact on your Bend both knees until THERE remains much confusion among runners about how some basic body work exercises.” ability as a runner, let alone making you feel a dull stretch deep to stretch – should it involve movement or should you hold a Results of a study at the you more impervious to injury.” in the calf muscle. stretch in position for a set amount of time? Feinberg School of Medicine at He advises breaking down your “Static stretching is where you place the muscle under Northwestern University in 2011 prehab exercises to a manageable tension and hold that position for a period of time; dynamic showed that a 20-minute daily 10 minutes daily, focusing on a and soleus stretches, on Tuesday it stretching is increasing the range of movement through a series routine including some balance specific set of body parts each could be hip flexors, glute activation of repeated movements,” says Paul Hobrough. “A static stretch and agility exercises lessened the time. and shin stretches and so on. as part of your prehab is still very relevant, although dynamic chance of getting a lower extremity On Monday, you might work Here are three exercises for you stretching as part of a warm-up is now favoured.” injury – that included ankle sprains core muscles, perform hamstring to include:

6 AW TRAINING GUIDE AW TRAINING GUIDE 7 AW TRAINING GUIDE ACUPUNCTURE COULD ACUPUNCTURE HELP YOUR RUNNING?

Acupuncture can bring benefits to sportspeople

HYSIOTHERAPY is an to produce natural pain-relieving Shoulder Pain Tennis Elbow Back Pain Headache Osteoarthritis essential tool in allowing BUT WHAT ABOUT chemicals such as endorphins, sportspeople to perform THE NEEDLES? melatonin and serotonin, to name Pat their best and keep You may think it counterintuitive a few. to needle the skin in order injuries at bay. However, in The advantage of acupuncture Whether it’s a long term condition, an recent years an increasing to relieve pain, however with physiotherapy is that patients number of athletes – both elite acupuncture does not use benefit from a holistic treatment acute injury or general aches and pains, and recreational – have begun normal needles. of their sports injury, including the Acupuncture with Physiotherapy could be combining that treatment Acupuncture needles are development of an appropriate with acupuncture to improve between 0.14mm-0.3mm thick, exercise and stretching programme the answer to getting your life back on track. performance. roughly the same width as a that takes into account tissue References on file at the single human hair. trauma, muscle imbalance and Acupuncture Association of normal movement patterns. Find your local Acupuncture Chartered Physiotherapists indicate of inflammation and tissue By managing a patient’s pain, Physiotherapist at the benefits athletes can experience healing, physiotherapists trained acupuncture can enhance their from acupuncture include pain in acupuncture can safely and ability to engage in physiotherapy relief, increased circulation, effectively employ a variety of treatments, therefore aiding www.aacp.org.uk reduced inflammation, quicker needling techniques for the recovery. recovery times from injuries and the treatment of acute and chronic The aim? To help patients relaxation of tense muscles. sports injuries. become stronger, fitter and enjoy an Through an advanced Acupuncture is able to safely injury-free active lifestyle, allowing knowledge of myofascial, or reduce pain by stimulating the them to conquer personal sporting muscular, pain and the processes brain and central nervous system and physical goals.

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MATTHEW REES FACTFILE AGE: 30 CLUB: Swansea Harriers PERSONAL BESTS: MAT THEW IS SO 5km: 15:18, 10km: 32:20, Half-marathon: 71:04, Marathon: 2:29:55 Matthew Rees: is looking to inspire HAPPY TO HELP others to get active ATTHEW REES never to the gym and played football sorts of different abilities there. used to like running but running was never really It’s crazy, we had one girl who much. He only took something I enjoyed. started and she had never run Mit up as a New Year’s But then the times were more than 10km and, now that resolution three years ago but getting faster and faster. I joined she’s part of the group, she’s has quickly gone from strength Swansea Harriers and learned so running half- and she’s to strength. He hit the national much from them. now going to run the London consciousness in April of last Marathon this year. year when he stopped to help Has being an Asics FrontRunner You grow within the group. THE BENEFITS OF the stricken David Wyeth cross taken things to the next level? If you are someone who loves BEING AN ASICS the finish line at the London It really has. I’ve met so many running, I’d advise you to apply. FRONTRUNNER Marathon. In fact, helping people of different backgrounds l Exclusive access to the people is a big part of what he and abilities through it. Everyone What are your running international ASICS FrontRunner now loves about the sport. is just really passionate about ambitions this year? community running and we all support each I’m training for the London l Free seasonal supply of Why did you start running? other through everything. Marathon and, after that, I’m exclusive ASICS FrontRunner I wanted to get fit but the second doing my first ultra marathon – running clothing and footwear reason was to help with anxiety. Are you keen to help and the Race to the Towers. l Free participation at Initially it was really tough inspire others? It’s a double marathon so ASICS events but after a while it gets quite Definitely. We try to motivate it’s a big jump up but there are l The chance to take part in addictive and it really helped. I people to get out there and run, so many people I’ve spoken to International ASICS FrontRunner really enjoy it now. to move and enjoy being fit, or through the FrontRunner project training camps When I saw improvements going to events, volunteering at and they’ve inspired me to try l Exclusive photo shoots in my fitness and my anxiety – it parkruns, at races, pacing people and to run the hills and the trails. l Exclusive event access made me realise that if I kept at races and various things like l Free bib numbers for selected on running I would get better, that. We also have cheer zones How much are you looking ASICS races worldwide become more confident and at some races, just to try and get forward to running in London l Meet our top athletes deal with the symptoms better. people to enjoy running. again, after last year? l Advice from ASICS FrontRunner Anxiety can build up inside me Through our passion for I’m really looking forward to experts and professionals and running helps to just release running, we want to spread our going back. It was an incredible l ASICS FrontRunner that. It makes me able to deal love of it and hopefully it will day and to help Dave finish the community meetings with the day more confidently. make others want to try it. race was really special. l The chance to be featured in He and I are good mates now. our brand campaigns and PR You got good at running Is the ASICS FrontRunner team It was a positive story and it stories very quickly. suitable for anyone? showed that we do support l Product tests I was pretty shocked with my If you enjoy running then you each other in the running l Loads of motivation and improvement. I’d always gone are fast enough. We’ve got all community. reasons to move Apply at: asics.com/frontrunner

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POWER UP YOUR RECOVERY Post-run nutrition is as important as the food you eat beforehand. PETA BEE looks at the best ways to ensure you recover from your training sessions quickly

OST runners have a favourite pre-run helpful, says sports nutrition scientist Asker meal or snack, something they know Jeukendrup on his website mysportscience.com, will fuel their efforts without causing as “it helps to retain ingested fluids, especially M discomfort. But sports nutritionists extracellular fluids, including plasma volume”. say that recovery foods are often a second Salt also triggers the thirst mechanism, thought. meaning you are likely to take on board enough By honing your post-training diet, however, fluids as your body is restored. you could significantly enhance your recovery. So how best to plan your recovery strategy? CONSUME CARBS Muscle glycogen is the main fuel used by TAKE ON FLUIDS the body during any high intensity exercise Drinking enough to replace fluid losses is and inadequately replacing glycogen stores essential. But how much do you need? Last year, will compromise performance in subsequent a panel of scientists assembled by the American sessions. College of Sports Medicine (ACSM) published the In the ACSM report published in 2017, experts latest position statement on sports nutrition in the emphasised that carbohydrate intake should scientific journal Medicine and Science In Sports be top of your list of priorities after training. and Exercise. “A carbohydrate intake of 1.0–1.2g In their guidelines, they stressed the need for per kg of body weight as soon as athletes to consume 125-150% of their estimated possible after exercise and every fluid losses in the four to six hours after a session, hour thereafter for four to six hours, will the extra accounting for the continued loss of fluid optimise rates of resynthesis of muscle from the body through sweating and urine losses. glycogen,” states the ACSM. Including a little sodium with your fluid is This is even more important if you

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are training twice a day or if your 1-2 hour recovery window after own is in the longer-term recovery Physiology suggested that you take care in testing what’s soreness early after exercise or at sessions are less than eight sport helps to re-boot glycogen process. the nitrates and betalains in available. one, two, three or four days after hours apart. stores more quickly, but no proof Evidence for protein’s role in beetroot juice (try Beet It; beet-it. And there’s no guarantee exercise. Complete muscle glycogen that it has a direct impact on ensuring adequate muscle repair com), which have been shown they will help. In a recent review And the differences in the synthesis takes 24 hours or longer, performance. and building during a process that to act like antioxidants, might (December 2017) published in average muscle pain scores for so it pays to refuel well. “It is unlikely that ingesting can takes hours, days or even enhance exercise recovery by the Cochrane Library journal, those taking supplements such as protein in the hours after a given weeks is overwhelming and it’s vital preserving muscle function and researchers from the University tart cherry juice, blackcurrant POSTPONE exercise bout will impact the to include it as a major part of your reducing inflammation. Tart-tasing of Portsmouth and Sheffield nectar and pomegranate juice THE PROTEIN extent of exercise-induced muscle general diet. Montmorency cherry extract (try Hallam University looked at the compared with those taking Given the high-profile advertising damage sufficient to account for Cherry Active; cherryactive.co.uk) evidence from 50 studies that placebos were tiny. campaigns to the contrary, you functional changes,” says Dr James PREPARE TO REPAIR has been proven to be similarly compared high-dose antioxidant According to Dr Mayur may be surprised to learn that Betts, a researcher in nutrition and Sports scientists have uncovered effective. supplementation with a placebo Ranchordas, senior lecturer in immediately replenishing protein metabolism at the University of other strategies to reduce muscle Supplement use needs to be in participants who took part in sport and nutrition and exercise stores is less crucial than you Bath. soreness, including the use of tested in training and doesn’t suit ‘strenuous activity’. metabolism at Sheffield Hallam and might think. That doesn’t mean you should various foods and supplements. everyone – indeed, large amounts Results showed that high dose one of the researchers on the paper, There is some evidence, avoid it and protein intake in A study from Northumbria of recovery aids have been shown antioxidant supplementation, more “the reductions were so small that reported the ACSM panel, that general is important. University, published in the to interfere with training adaptation than the recommended daily dose, they were unlikely to make any consuming protein during the Where protein comes into its European Journal of Applied in some athletes – so make sure does not appear to reduce muscle difference”.

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ALECHIA VAN WYK AGE: 37 Alechia van Wyk: loves to tackle all CLUB: Epsom and Ewell Harriers ALECHIA READY sorts of events COACH: Anton van Zyl PERSONAL BESTS: 10km: 43:04, Half-marathon: TO REALISE HER 1:43:56, Marathon: 4:05:45 TRUE POTENTIAL LECHIA VAN WYK is someone I therefore really improved last year who enjoys plenty of variety in and now I’m thinking “can I go even her running. Be it marathons, faster in 2018?”. And I can. I’ve seen Amulti-stage ultra marathons, some improvement already and I’m really triathlon or even the steeplechase, the excited about the coming year. Epsom and Ewell Harrier is constantly challenging herself. Has it made you want to see just what you’re capable of? Why do you take part in such a wide Definitely. I would really like to qualify for range of events and challenges? a club entry to London so the aim is to I do everything and I love all of it! My run a 3:30 marathon in Manchester this WHAT DOES running journey began in junior school year and achieve that. IT TAKE TO when I was forced to pick a winter sport BECOME AN ASICS to keep fit and cross country seemed to What would you say to someone FRONTRUNNER? be the easy option on the cards. thinking about applying to be an I was hooked and I have dabbled in ASICS FrontRunner? The ASICS FrontRunner team short events such as the 200m all the Go for it. Get your entry in. You have members are Ambassadors of way through to my first 100km in 2016. access to everyone’s passion – from Movement. Running is my escape, my time and my those who have never run before, to They share their passion for space. those who are running for health and moving, running and creating. wellbeing, the guys that are mid-pack They inspire. They motivate. How have you found your first year as club runners like me, the emerging young Offline and online. They simply an ASICS FrontRunner? guns and then all the elite guys. live and love what they are doing: It has been an amazing experience. When I was working towards a goal in spending most of their free It was above and beyond anything 2017 or when I was pushing myself to get time being active and moving you could dream of. It felt like being a a PB, I was surrounded by themselves or others. Does that sponsored athlete! FrontRunners who at the same time sound familiar? picked me up when the lows of running Applications close on February Have you enjoyed being able to get hit the hardest. 11, 2018 and the announcement advice from the elite ASICS athletes? They made me smile and giggle at the of successful applicants will be Absolutely. Having the chance to speak silly little things, we shared silly jokes, made on February 21, 2018. with Kerry O’Flaherty, a Rio Olympian laughed over a love of jelly babies. Runners can apply to join the at the steeplechase, and getting some We remind each other how crazy we ASICS FrontRunner community advice from her was just amazing. are, and our photos showed those smiles by visiting www.asics.com/ Sharing a house in Bath with all of the that I will treasure for years to come and frontrunner; Instagram: elite athletes was really next level. keep me motivated to keep going out. asicsfrontrunner and #asicsfrontrunner

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HYDRATESHUTTERSTOCK HEN to drink and events. This is driven by misbeliefs what to drink? These that over-hydration can improve concerns preoccupy performance and even prevent Wthe thoughts of dehydration.” many a distance runner and it can be baffling to decipher the DRINK WHEN YOU mixed messages of sports drink FEEL THIRSTY manufacturers (who insist we When it comes to when to drink should consume more fluids) during endurance events, the and sports scientists (who often guidelines have changed. encourage us to drink less). In an updated consensus Confused? Don’t worry, we statement recently published in the spell out the rules of fluid intake as Clinical Journal of Sport Medicine, determined by the leading experts: Dr Rosner and his panel stress a reliance on listening to your body. Hydration MILD HYDRATION CAN “We recommend using your needs are highly BOOST PERFORMANCE individual thirst as a guide,” he says. “If A report by sport you drink when thirsty, you will scientists suggested that a 3% two 10 fl oz glasses (half a litre) of not become hyponatremic and drop in body weight through fluid fluids to replace the shortfall. you will not suffer from significant loss doesn’t slow down athletes, Checking the quantity and dehydration.” while a 2012 paper in the Clinical quality of your urine can be used as Journal of Sports Medicine found an adjunct – dark and scanty urine LISTEN TO YOUR BODY that elite runners in the heat of the suggests high concentrations of Ron Hill drank nothing when he won Dubai Marathon recorded fluid metabolic waste and that you need the 1970 Commonwealth Games losses of almost 10%, yet still their to increase your fluid intake. marathon with a time of 2:09:28. finishing times were unaffected. Remember that your urine will Neither did when he How is this the case? John be darker if you take supplements won the 1983 , Brewer, professor of applied sport (particularly vitamin C), so volume is and so it has continued. science at St Mary’s University, a better indicator. Kenyan athletes adopt what Twickenham, says that “tactical researchers described in the dehydration” is a growing DON’T PRE-HYDRATE Medicine & Science in Sports & phenomenon among endurance TO EXCESS Exercise journal as an “ad libitum runners, triathletes and cyclists, at It’s the risk of over-hydration – and fluid intake”, drinking what and club and elite level. potential hyponatremia – that is when they feel like during the day. “Each litre of fluid lost equates greater than the risk of dehydration Likewise, a 2011 study to approximately 1kg of body for most. Dr Mitchell Rosner, a published in the Journal of the weight,” Brewer explains. “Carrying kidney specialist from the University International Society of Sports around less weight has a positive of Virginia school of medicine, Nutrition found that, among the top HYDRATIONINEEDSO STARTSSCO HEREM impact on endurance performance, recently chaired a group of 16 Ethiopian runners, no fluids were so people train their bodies to cope independent experts from four drunk before or during training, with dehydration.” countries to look into the issue. with only modest amounts imbibed FORMULATED FROM RESEARCH ORGANIC “We’ve documented at afterwards. HOW MUCH FLUID least 14 deaths (from Exercise- The message is clear. If your TESTED BY ATHLETES LOW SUGAR ELECTROLYTES DO YOU NEED? Associated Hyponatremia) since body needs more fluid, take it. If Fluid needs are highly individual. In 1981,” he says. “The common it performs well with less than the general, for every pound you lose, feature in all cases is excessive general recommendation, then you need to drink approximately water consumption during athletic adjust accordingly. IS HYDRATION AS EFFECTIVE AS AN IV DRIP

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Injecting pace into your training is THE NEED FOR important, even at this time of year. Here are our tips on how to do it SPEED VEN in winter months, it’s important to schedule in faster running that fires up the fast Etwitch fibres on a regular basis. “Cross-country running, an endurance entrenched discipline, still needs fast running capabilities – neglect speed and you will even find hill running difficult,” says level 4 endurance coach, David Lowes. “Apart from the running dynamics of a faster pace, speed does help with efficiency and cadence.” These needn’t be summer-style track sessions, but some form of ‘speed’ or

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SOME STEPS FOR l Lack of speed isn’t always GETTING FASTER down to a preponderance of What other simple steps to slow-twitch fibres, it can be getting faster can you take? down to poor running form and Below are David Lowes’ top 10 especially when fatigued or a tips for speed injection: lack of strength in certain body areas. Practice form running l Include some fast strides regularly and pay attention to (50-100m) after each quality this when nearing the end of session an arduous session. Include l Every two to three weeks in specificity in the gym and any the winter months add a weight-related workout ‘sting-in-the-tail’ effort l Use speed endurance (300-500m) after the main sensibly in the summer months session. It not only helps with and use a wide variety of getting faster, it also lets the distances that include lung- athlete realise that they can run bursting short recoveries fast when fatigued to those with much longer l If most of the workload is recoveries that allow the quality done on the roads on the dark to be constant nights, try and get onto a track l For pure speed run 40m at least every 10-14 days for efforts at 100% or 30m at a ‘date-pace’ session that 1500m pace, 30m at 800m, gets increasingly quicker and 30m flat-out more specific as the spring l Never neglect the aerobic approaches base. Even for 800m, the bigger l Use hills effectively. Long, it is, the more you can apply medium gradient slopes for speed when most needed lactate tolerance and short, l Don’t get lured into thinking steep hills with a run off the top that each phase of periodisation with good knee lift and holding should be harder than the last. xy xyx xyx xyxy xyxyx form to generate power It should be progressive and xyxyx xy xyx xyx yx xyxy l xyx xyx xyx xyxyx yxyx Use shallow downhills to that means attending to the Jennyxyxyx Meadows xyxyxyxy (left) and Laura Muir exaggerate leg speed (best needs, goals and target races know the importance of using drills done on grass where possible) for the focused distance MARK SHEARMAN certainly ‘faster than race pace’ work comes down to posture but, at the about comes up to my chin. I had Aim to get the feet as close should be done on a regular basis. same time, you need the volume in to see it to believe it.” to the hands as you can whilst DON’T FORGET! Drills are also important ­– and an your training to make sure you are So, what should you include? keeping the abdominals and core often neglected aspect of training in a position to use it in that last She recommends simple drills such muscles engaged throughout – and You can find plenty among distance athletes. quarter because ‘speed kills’ at the as caterpillar walks – performed by walking lunge rotations as a great of training advice Jenny Meadows, the world end of the day,” she says. starting with the body in a plank starting point. 800m bronze medallist, says she If you need convincing they are position and then challenging The end result of repeated and news in the performed drills on a daily basis worthwhile, Meadows has evidence yourself by moving your hands practice is taller running posture, pages of AW, out both before and after sessions and of their value. further out above your head in order relaxed shoulders and arm drive every Thursday, spent around 30 minutes each day “I’ve seen Laura Muir do drills to really work the abdominals and and rhythmic efficiency, all of which on static stretching to extend range like a lot of sprinters would,” whole body chain. aid running speed. or by visiting: of movement. Meadows says. “I’ve seen Mo Once stretched out, walk the Meadows says that drills are Farah box jumping and his feet in towards the hands by small l For more on Jenny crucial for building speed. plyometric ability is amazing. He movements forwards, bending the Meadows’ workshops visit “It’s the last 25% of a race which can jump on to a box which just knees. jennymeadows.co.uk

22 AW TRAINING GUIDE AW TRAINING GUIDE 23 AW TRAINING GUIDE EXPERT ADVICE @ATHLETICSWEEKLY WHAT’S YOUR TOP TIP FOR TRAINING? We asked some of Britain’s finest athletes for their best “WORK ON piece of advice when it comes to finding improvement THRESHOLD PICTURES BY MARK SHEARMAN RUNNING” – “BE PATIENT” (GB INTERNATIONAL – Josh Griffiths MARATHONER) (GB INTERNATIONAL MARATHONER) I would say the best My main bit of advice for aspiring runners would be to be piece of advice patient with their training. It took me a while to realise the I was given was importance of consistency and being patient. to work on my I used to try and log huge workouts/mileage but would threshold running, then suffer with fatigue in the following weeks. These days so 5km and 10km I try not to do anything crazy in training, just try and log paces to improve good, consistent back-to-back weeks of training, saving my endurance as my big efforts for races. an athlete. Also to Also realise the importance of recovery, not every believe in my fitness run has to be hard in order to improve, I do a lot of easy when racing and go aerobic running to supplement my hard sessions. for it.

“LISTEN TO YOUR BODY” – Charlotte Purdue (GB INTERNATIONAL MARATHONER) Listen to your body. I heard it lots over the years growing up but it wasn’t until I got older and had a load of injuries that I actually started to listen. Everyone is different and responds differently to training. Since I started “FOCUS ON to realise that, I was able to get better YOURSELF, NOT results and push myself harder! OTHERS” – Eilish McColgan (GB OLYMPIC / WORLD FINALIST) I’d say the biggest thing was “TREAT EACH DAY INDIVIDUALLY” focusing on myself and not – Colin McCourt worrying about what others (FORMER 1500m GB INTERNATIONAL) were doing with regards to Treat each day as individually as you can. Don’t worry too much about your “TRUST THE PROCESS” training. pace or heart rates, just run. If you run fast or slow that day, so what? Enjoy it! – Andrew Butchart My training schedule is a Focus on your sessions and races but, once they are done, move on and (GB OLYMPIC AND WORLD little unusual but it’s one that don’t dwell on them. I think we look back too much and worry that that run 5000m FINALIST) seems to work for me so I’ve wasn’t fast enough or you should have run slower in the week. I think the best advice I have become more confident in I think if you stop worrying about it and just keep moving forward you will been given is to always trust following my own schedule have so much more fun with running! I feel like that was where I gained most the process. You’ve got to have and not worrying about what of my improvement over this year and how I went from 10-minute miling to faith in your coach and the my competitors are doing. six in a short space of time. programme.

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“BE THE BEST YOU CAN BE” “DON’T BE AFRAID “LEARN HOW TO – Aly Dixon TO TAKE A REST DAY” DEAL WITH AND (GB OLYMPIC AND WORLD MARATHONER) – Jonny Mellor FROM SETBACKS” For me it’s probably a combination of two very (GB INTERNATIONAL) – Rosie Clarke similar pieces of advice I was given. Respect when your (GB INTERNATIONAL, 3000m STEEPLECHASE) The first came from Charlie Spedding. When body is feeling tired Learn how to deal with, and I got my first GB vest back in 2009 he signed a or you have a niggle learn from, setbacks. For copy of his book for me as a present and said and either run me this was most tested “be the best YOU can be, don’t think about easy or don’t be after falling at the World anyone else”. afraid to take Championships in London That, combined with Paula Radcliffe always a rest day. last summer. telling me to concentrate on me and what I’m I was devastated with the doing, don’t worry what others are doing, they outcome of that race, but I won’t make me any faster. picked myself up and went Those two bits of advice made me realise on to run PBs across multiple that too many athletes spend too much time distances in the weeks after. worrying about what others are doing instead of I am a stronger athlete now focusing on themselves. because of the setbacks I Once I started to focus on me and what I’m have had to overcome in doing, rather than chase other people’s training, my career. my performances took a turn for the better.

“RELAX” – Luke Traynor “DON’T FOCUS ON (GB INTERNATIONAL) FEELINGS” My coach Andrew Kastor is a – Jenny Meadows huge believer of relaxing on (GB WORLD AND EUROPEAN 99% of runs and sessions. If you MEDALLIST, 800m) are straining too much you are The best piece of advice that probably trying too hard. I would say has been the The repercussions of this are most beneficial to me is to run high levels of fatigue going into according to how you feel. the next day/week and injury There are some days when follows fatigued runs pretty we are all super-motivated, our consistently for most. body feels good and we just know There’s a place for really that we are going to have a good intense workouts, however they training session or competition. cannot be every week. You have Then there are other days to be sensible and be able to when we wake up and we just relax while running fast. don’t feel as good as we want to. This was tough for me to get That may be physically “TAKE EVERY OPPORTUNITY” because our body has not my head around, I want to run – Martyn Rooney fast every run, however I’m now recovered as well as expected my best “in the circumstances” If it’s a race day then I try not (GB OLYMPIC AND WORLD 4X400m RELAY BRONZE MEDALLIST) looking long term and focusing from the last session or due to and that usually limits any to focus on “feelings” as they As an 18-year-old Roger Black told me to take every opportunity on putting good weeks on top an interrupted night’s sleep or excessive anxiety in relation to have no role on race day. that comes my way, don’t hold back when things are going well of good weeks to equal great just because we have been so hitting target times. I got really good at recognising because you don’t want to peak too early. months – instead of a couple of busy. If it is a run I have to do that unhelpful feelings and quite often Honesty is key, with your coach, your training partners, family, great weeks followed by a few We all get these days and day then I will make sure I leave I would race well regardless as but more importantly with yourself! Be honest about your goals, days off with minor injuries. wish the training session or my Garmin watch at home and I had just relaxed and managed your training and your performance so that you can either really Relax on the majority of your competition wasn’t on this day. just run according to what my to focus on the process of the enjoy the success or learn how to improve in the future. runs, forget the pace, concentrate If it’s a training day then I body tells me is the right place race and not concentrate all my on form. Recover properly! adopt the mindset that I will do today. attention on the outcome.

26 AW TRAINING GUIDE AW TRAINING GUIDE 27 AW TRAINING GUIDE PRODUCT REVIEWS @ATHLETICSWEEKLY

Montane: Trail Series Long Tight ­– £75 (montane.co.uk) While initially aimed at the off-road athlete, these tights have several useful features that are of benefit to any runner. Snag-resistant fabric around the lower leg area of the tights makes them especially durable and mesh panels behind the knees add breathability and flexibility. GRAB THE RIGHT Stretch mesh pockets are great for holding a variety of items; while a rear zip pocket is great for keys as well as being large enough to hold your phone. The fabric is treated with a Polygiene finish to keep it smelling fresher for longer, making these great for everyday use.

TRAINING TOOLS Runderwear: Compression Socks — £30 (runderwear.co.uk) PAUL FREARY picks out Already familiar to many for their sports underwear, the some of the best running kit brand has now added a to help keep you firmly on compression sock to their range of products. track during the winter These socks offer graduated compression Inov-8: AT/C Windshell Windproof Jacket from the foot up over – £80.00 (inov-8.com) the calf muscle to help As well as being a great lightweight and windproof stimulate blood flow jacket, this shell will help keep you drier in a and aid recovery. downpour. Perhaps its greatest asset, though, is its Using a Bamboo ability to pack down into its own integrated pocket. Carbon yarn, the When stored away you are able to stash it into socks are also a bum-bag or even a pocket, meaning it can be great at wicking called upon for protection when required. moisture and Vented panels help breathability and a fitted keeping the hood helps retain heat in the very worst feet dry. conditions. It’s a great jacket wherever you choose to venture.

More Mile: Train 2 Run Zip Top – £20 (moremile.co.uk) This long-sleeved, half-zip top is part of a range of garments from this brand, all of which offer great value for money. The lightweight, moisture-wicking fabric does a good job of keeping you comfortable and dry while training. Available in both men’s and ladies' styles, and with ASICS: Pulse 9 – £85 (asics.com) various colour options, it means there’s something to suit Often overlooked, this entry-level model from ASICS is in fact a great all-round workhorse of a shoe. With Gel heel any taste. cushioning and a lightweight SP-EVA midsole, it’s packed with the kind of advanced features you’ll find in shoes that should see you through many happy miles of running.

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Garmin: Forerunner 635 – £399.99 (garmin.com) Packed with all the features we’ve come to expect from a Garmin GPS watch, this model now includes the ability to take your music with you as you train. The watch will hold around 500 of your favourite tracks and stream them wirelessly to bluetooth headphones. Wrist-based heart rate monitoring keeps you up to speed on your training intensity and the GPS tracks distance and speed. Advanced running dynamics including ground contact time, stride length and More Mile: Lumino Hi-Viz vertical ration are all provided and Clip-On LED Band and Clip-On keep the data-hungry fed. ­– £5 each (moremile.co.uk) Be seen and be safe by adding these great, low-cost accessories Hilly: Pioneer Vest ­– to any outfit. Both the £80 (ronhill.com) armband and clip-on light If you need to carry an use reflective hi-viz casings essential variety of kit as combined with LED for well as fuel, this vest-based constant illumination or backpack offers the perfect flashing light, making you solution, with plenty of more visible to other road storage capacity. users. Don’t leave the Twin stretch mesh house without them! pockets incorporated into the front shoulder straps are perfect for small soft flasks while zipped pockets are ideal for valuables and the main compartment holds a bladder for an additional hydration solution.

SOS Hydration drink ­– from £6.99 (sosrehydrate.com) Any runner who has found themselves on the wrong side of dehydration will tell you just how important it is to get your hydration right during training and this product will help you do just that. The makers of this product, which comes in powdered form in a wide range of flavours and is added to water, describe it 'a drinkable IV drip'. It has been engineered by a leading doctor and two former professional athletes to combat dehydration in order to improve overall performance.

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