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 GETTY IMAGES 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 marathon 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, London 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. 2 AW TRAINING GUIDE AW TRAINING GUIDE 3 ADVERTORIAL UNITED KINGDOM @ATHLETICSWEEKLY 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 4 AW TRAINING GUIDE AW TRAINING GUIDE 5 AW TRAINING GUIDE PREVENTING INJURY @ATHLETICSWEEKLY 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.