Runner’s World UK June 2022

IN THIS ISSUE JUNE 2022 REGULARS WARM-UPS HUMAN RACE FEATURES COACH GEAR RACE 80 GO THE DISTANCE Catch our pick of the most planet-friendly fit kit on the market – it’s built to last ON THE P09 How Exercise Age-Proofs Your P30 67 Ways To Run Better Right P58 Find Your Power Build COVER Brain Marathon training can Now Multi-distance athlete strength, speed, endurance keep you sharp in later life Robbie Britton shares his wisdom and resilience against injury Photograph: Courtesy of P11 PBs On Tap Boost your running P46 Special Report: Running After P78 The Science Of Stretching ASICS performance – in the bath! Covid What you need to know Plus four simple moves to boost your flexibility today P13 Recover 57% Faster With P52 Five Delicious & Nutritious Coffee Sipping at the right time Breakfast Recipes Say P80 The Ethical Runner’s Gear can unlock java’s healing powers sayonara to soggy cereal Guide Hand-picked by us 004 RUNNERSWORLD.COM/UK JUNE 2022

30 WE’RE FIRST FOR RAISE THE BAA NEW GEAR Run better now with these tips For news and reviews on the latest shoes, 77 tech, apparel and accessories, visit CAN YOU HANDLE IT? runnersworld.com/uk. Is fasted training Here’s what’s hot on doing you any good? the site right now REGULARS COACH P06 Rave Run Buttermere, Cumbria A cup that P68 No Excuses For Coach Craggs, CARBON MISSION Sc Sc Sc an me! heals you, p13 admitting you got it wrong is a an me! P98 I’m A Runner Comic Zoe Lyons crucial step in upping your pace Our pick of the an me! on the importance of good socks Break your fast 10 fastest carbon- the right way, p52 P70 Ask Jo Our resident Olympian, plated shoes to WARM-UPS Jo Pavey, on the 80/20 approach help you race at your best. P15 Had A Good Run Boost your P71 Rhythm & Grit All runners quality of life in later years question themselves, but OAR-SOME luckily, Cory has the answers P17 Joint Winner Running won’t The best rowing damage your knees – here’s proof P72 Lift Your Level Unlock more machines to add speed with strength training to your home HUMAN RACE gym, starting P74 Cultured Cuisine Four recipes from just £120. P18 Lasting Legacy A memorial fund using the fermented milk kefir helps one runner’s name live on LEG IT P77 Running On Empty The expert P20 A Slice Of Life The pizza joint verdict on fasted running 47 of the best getting refugees back on track women’s leggings, GEAR from technical P21 Murphy’s Lore Can running tights to petite and and booze ever be a good mix? P86 Strap It On Five of the best plus-size options. fitness trackers money can buy P22 Your World Your letters, your pics, your pages RACE P24 Tonky Talk We find Paul P88 An Uphill Struggle A 24km hike in less than fine form up a mountain with a 20kg load on your back – because why not? P25 The Flamingo Diaries Lisa takes a dip in the English Channel P91 Route Recce Take the scenic route around Scotland’s P27 Your Day In The Sun John awe-inspiring west coast Carroll’s tips for summer running P92 County Lines Why not grab FEATURES some pals and circumnavigate Norfolk on this 200-mile relay P38 Quick On The Draw Artist Ralph Jennings beat P94 Dates For The Diary The start the odds to carry on running lines you should be on this month JUNE 2022 RUNNERSWORLD.COM/UK 005

RAVE RUN PHOTOGRAPHY: GETTY IMAGES BUTTERMERE, CUMBRIA THE LOCATION The Buttermere Valley in the Lake District National Park is a stunning and tranquil area of fells and woodland surrounding three lakes, including Buttermere. THE RUN There’s a mostly flat lake- shore path that circles the lake for nearly five miles, with just a short stretch on road and a rocky section that you might need to scramble up. The path also goes through a short tunnel that was carved out in the 19th century by a Manchester mill owner. The Buttermere 20K Trail Race, with a route that also takes in a lap of the neighbouring Crummock Water, takes place in March. PHOTOGRAPHER Alex Treadway

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Andy Dixon EDITOR’S LETTER EDITOR-IN-CHIEF IT’S ALMOST BEEN EASY EDITORIAL CONSUMER SALES & MARKETING to forget, with the lifting of JOE MACKIE Deputy Editor REID HOLLAND Chief Commercial Revenue restrictions and our attention KERRY MCCARTHY Commissioning Editor Officer distracted by other terrible RICK PEARSON Senior Editor JAMES HILL Circulation & Subscriptions Director things happening in the world, BEN HOBSON Executive Editor, Digital JUSTINE BOUCHER Head of Subscriptions, but Covid is still around. I got JENNY BOZON Deputy Digital Editor Marketing & Circulation it a month or so ago and, while SEEMA KUMARI Digital Marketing & CRM it was definitely worse than GROUP EDITORIAL PRODUCTION Director a cold, after a few days of feeling wiped out I was back at work. Not wanting to lose too much CARLY LEVY Workflow Director COMMUNICATIONS fitness with my 50-miler in the offing later in the VICTORIA RUDLAND Group Chief Sub/ year, I assumed I could just restart running where Production Editor BEN BOLTON Head of PR & Communications I’d left off. (Patience isn’t really a typical runner’s MATT BLACKWELL Deputy Chief Sub Editor CALUM FORBES PR & Communications virtue...) But even though the obvious symptoms JAMES BROWN Deputy Chief Sub Editor Manager, Health and Wellness had gone, easy runs didn’t feel as easy and my RHIANNON JENKINS Sub Editor breathing wasn’t as free. Having read the feature KIRTEY VERMA Sub Editor SHOWS & EVENTS on the longer-term effects Covid can have on runners (p46), I’m learning to be more patient ART MADOLYN GROVE Head of Events, Ops and adjusting my training schedule accordingly. & Delivery After reading our new nutrition columnist DECLAN FAHY Creative Director MICHELLE PAGLIARULO Events Partnership Renee McGregor’s piece on fasted training (p77), WILL JACK Art Director Director I’m also reducing the number of runs I do first NATHALIE BATES Art Editor (mat leave) ALICE MATTHEWS Events Partnership Manager thing on an empty stomach. This is the most REBECCA BRIDLE Art Editor CONNIE FFITCH Events Partnership Manager convenient time of day for me, but I do sometimes PETRA MANLEY-LEACH Acting Art Editor feel as if I’m lacking in energy a bit, so it’s hello JESSICA WEBB Art Editor PRODUCTION to more post-breakfast runs from now on. (If FLORENCE OGRAM Designer you’re in need of some ideas to help raise your JEFF PETTITT Production Manager breakfast game, check out the five delicious PICTURES recipes on p52.) And don’t miss the feature HEARST MAGAZINES on p30 – 67 pieces of sage advice and hard- RACHAEL CLARK Photographic Director INTERNATIONAL won wisdom from multi-distance athlete EMILY MURPHY Photographic Director and coach Robbie Britton. Happy running. SARAH ANDERSON Picture Editor JONATHAN WRIGHT President, Hearst SHANA LYNCH Picture Editor Magazines International CONTRIBUTORS SALLY PRICE Picture Researcher KIM ST CLAIR BODDEN SVP/Global Editorial & Brand Director CONTRIBUTORS CHLOE O’BRIEN Global Editorial & Brand Director RW INTERNATIONAL EDITIONS LILY CANTER, JOHN CARROLL, TOM CRAGGS, Australia, China, France, Germany, Hungary, STEPHEN GLENNON, CHRIS HATLER, LISA Italy, Netherlands, Norway, Poland, South Africa, JACKSON, SAMANTHA MACAVOY, ASHLEY Spain, Sweden, US MATTEO, RENEE MCGREGOR, ADRIAN MONTI, SAM MURPHY, JO PAVEY, ELLIE Runner’s World UK is published in the UK by Hearst UK PORTER, EMILY PRITCHARD, AMY SCHLINGER, Limited. House of Hearst, 30 Panton Street, London SW1Y PAUL TONKINSON, JIMMY WATKINS, CORY 4AJ. Copyright ©, Hearst UK Limited, 2022. All rights reserved. WHARTON-MALCOLM, KATIE WILDE ISSN 1350-7745. Published 12 times a year. Conditions apply. Runner’s World is a trademark of Hearst Magazines Inc., 300 HEARST UK West 57th Street, New York NY 10019, USA. Runner’s World UK is printed and bound by Walstead Bicester, Chaucer SIMON HORNE Interim CEO Hearst UK | Business Park, Launton Road, Bicester, Oxon OX26 4QZ, and President Hearst Europe distributed by Frontline Ltd, Peterborough. Tel: 01733 555 161 JULIEN LITZELMAN Finance Director MATT HAYES Chief International Brand Officer Runner’s World UK is a member of the Independent Press SURINDER SIMMONS Chief People Officer Standards Organisation (which regulates the UK’s magazine ALISON FORTH Interim Director of PR & and newspaper industry). We abide by the Editors’ Code Communications of Practice and are committed to upholding the highest STEVEN MILES Group Brand Director standards of journalism. If you think that we have not met CONNIE OSBORNE Editorial Business Director those standards and want to make a complaint, please email ROMAIN METRAS Business Strategy Director [email protected] or visit www.hearst.co.uk/hearst- STACEY TOMLIN Editorial Business Manager magazines-uk-complaints-procedure. If we are unable to MATT HILL Digital Development Director resolve your complaint, or if you would like more information about IPSO or the Editors’ Code, contact IPSO on 0300 123 HEARST SOLUTIONS 2220 or visit www.ipso.co.uk JANE WOLFSON Chief Commercial Officer House of Hearst KATE CARTER ROBBIE BRITTON MARK McCAFFERTY Head of Partnerships 30 Panton Street OLLIE LLOYD Head of Clients London SW1Y 4AJ The writer and sub-3 The running coach and RYAN BUCKLEY Head of Digital Sales marathoner scoured multi-distance athlete SARAH TSIRKAS Head of Fashion, Beauty Enquiries Editorial enquiries the research and grilled has acquired a huge PHOTOGRAPHY: JAMES VINCENT & Luxury [email protected] the experts to find out wealth of hard-earned DENISE DEGROOT Head of Travel Advertising enquiries what the latest science wisdom on his way to TIM ROSENBERG Head of Food & Drink hearst.co.uk/brands/runners-world has to tell us about a sub-2:30 marathon, KELLY WARNELL Head of Entertainment General enquiries coming back safely and a 261km 24-hr best and a & Technology 020 7439 5000 dealing with any long- master’s in performance LEE RIMMER Head of Classified & Independents PR enquiries term impact on our coaching. He delivers NATASHA BAILEY Client Director, Health [email protected] performance and some of that knowledge & Wellness Subscriber enquiries 01858 438852 health when Running in 67 Ways To Run Better LEE BAILEY Client Director, Beauty (Lines open weekdays, 8am-9.30pm; After Covid, on p46. Right Now, on p30. CHRIS HEALY Client Director, Fashion Saturdays, 8am-4pm) (maternity cover) OLIVIA HORROCKS-BURNS Watches Visit hearstmagazines.co.uk/managemyaccount to & Jewellery Manager update your contact details, renew your subscription and WILL VILLE Director of Commercial Production find out when your next issue is due to be delivered. MAIREAD GLEESON Art Director, Branded Please note: you can also contact us regarding back Content issues and special editions. 008 RUNNERSWORLD.COM/UKJUNE 2022

11 13 15 17 FITNESS NUTRITION MIND + INJURY HEALTH WARM-UPS The TIPS YOU NEED to GET UP to SPEED WORDS: RICK PEARSON. PHOTOGRAPHY: DAVID NEWTON MARATHON THERE ARE MANY BENEFITS to signing up study and were monitored six times RUNNING IS A for a marathon. The focus it gives over a six-month period – from 12 SMART IDEA to training, the fitness you’re likely to weeks before their marathon to gain, the endless bragging afterwards. 12 weeks after it. During this time, Training for the 26.2-mile Now add to this list: an improved the participants were required brain. A new study in Medicine & to complete various tasks testing distance is a boon for your Science In Sports & Exercise found memory and attention. Researchers that training to run 26.2 miles is a concluded that frequent exercise, brain, says new study boon for your brain and retinal blood such as marathon training, may vessels, supporting the idea that improve neuroplasticity. This, in turn, exercise increases neuroplasticity could help to ward off degenerative (the capacity of the brain to change conditions such as Alzheimer’s and adapt in response to learning). disease. A reminder that the rewards One hundred marathon runners for marathon running are far more (80 male, 20 female) took part in the than just a medal. JUNE 2022 RUNNERSWORLD.COM/UK 009



WARM-UPS FITNESS WORK OUT FEEL THE HEAT ON THE RUN Bathtime could have unexpected benefits Hate the gym? It’s time to WORDS: RICK PEARSON. PHOTOGRAPHY: LOUISA PARRY; GETTY IMAGES. SOURCES: *JOURNAL OF SCIENCE AND MEDICINE incorporate some workout stops SOAK UP THE BENEFITS IN SPORT; MEDICINE & SCIENCE IN SPORTS & EXERCISE; THE JOURNAL OF STRENGTH AND CONDITIONING RESEARCH on the run. Think about your route and identify four stopping points, Training for a hot race? Get in the bath (trainers an optional extra) ideally an equal distance apart. IF YOU’RE TR AINING FOR A SUMMER R ACE in the amount of time isn’t actually quite as wonderful Each of the exercises below spring, it can be hard to replicate the demands as it sounds, but console yourself with the should be completed for 20 secs, of running in the heat. Luckily, there’s an easier knowledge that the benefits happen quickly way to do so than jogging in a bin bag in the and stick around. A study* found that 10 followed by a 10-sec break. sauna: soak in a nice hot post-run bath. British consecutive days of this kind of training lowered Repeat each set 4 times. Here’s researchers* tested six days of hot exercise core temperature at rest and during exercise, an example of how to work this versus six days of cool exercise plus a hot bath. lowered skin temperature, increased sweat rate The winner? The bath. A few caveats: the water and increased time to exhaustion in a cycling into an 8-mile run: temperature must be at least 40˚C, you should test. Four weeks later, all these benefits – barring lie in it up to your neck, and you need to remain sweat rate, which had declined again but was RUN 2 MILES in it for 40 minutes. Lying in a hot bath for that easily recoverable – were still present. STOP 01 PRESS-UPS; SQUATS RUN 2 MILES STOP 02 LUNGES; SIT-UPS RUN 2 MILES STOP 03 TRICEP DIPS; STEP-UPS RUN 2 MILES STOP 04 CALF RAISES; SINGLE-LEG DEADLIFTS CRANK UP 180 15 10 5% 11% YOUR CADENCE Cadence at Number of Number Drop in heart of days the rate while Improvement A new study* underlines minutes a study lasted in running which runners day they were again the potential benefits were told to run told to do so running at economy of upping your cadence same pace (steps per minute). JUNE 2022 RUNNERSWORLD.COM/UK 011



EAT YOURSELF WELL WARM-UPS NUTRITION Nutrition rules to make a LET IT BREW speedy return from injury Save that latte for later to aid 01/ Don’t cut calories: just your recovery because you’re running less, WO R D S : R I C K P E A R S O N . P H OTO G R A P H Y: G E T T Y I M AG E S ; LO U I S A PA R RY. I L L U S T R AT I O N : JA KO B H I N R I KS . * S O U R C E : B R O O KS R U N N I N G S U R V E Y it doesn’t mean you should RECOVER necessarily be eating less. Cutting WITH COFFEE calories can impede your recovery. Lots of runners swear by a coffee before a run, 02/ Eat carbohydrates: when you eat too few carbs, your but new research underlines the health benefits body can start dipping into your protein stores for energy. This of a post-run cup of Joe prevents the protein you eat being used to repair an injured muscle. 03/ Increase protein: this is particularly true if the injured area has been immobilised for a lengthy period because you’re at risk of muscle loss. 04/ Eat your omega-3s: they help reduce inflammation. Where to get them? There are plenty in fish, nuts and seeds. 05/ Get plenty of vitamin C: eating more of it – found chiefly in fruit and veg – will help fuel your body’s collagen system, thus speeding up your recovery. 06/ Up your calcium and vitamin D: if your injury is bone-related, increase your intake of both these nutrients. For vit D, you’ll probably need to supp. 07/ Eat fruit and veg: you want to be getting as many vitamins and minerals as possible. Five a day is the minimum recommendation, and the ideal ratio is 3:2 (veg/fruit). THE PERFORMANCE-ENHANCING POWERS of a four-hour ride in the afternoon, caffeine are well known. It was, in fact, followed by another the next morning. listed as a banned substance in sporting After the second ride, the cyclists were competition from 1984 to 2004. Most given a drink of coffee, milk and sugar, of the science to date has explored the or an equally sugary drink but without benefits of caffeine pre-exercise, but the caffeine. The results? The cyclists a new study suggests there may also who drank the coffee saw their be benefits to caffeine post-exercise. glycogen supply increase 57% more The research, published in the journal than the cyclists who drank the Nutrients, found that drinking coffee beverage without caffeine. What does after a hard workout improves muscle this mean for runners? After a tough glycogen synthesis, allowing you to session, make sure you refuel with recover more effectively. The study carbs, protein and a cup of coffee. Any took 11 cyclists and had them complete complaints? No, we didn’t think so. JUNE 2022 RUNNERSWORLD.COM/UK 013



TRY THIS QUALITY NOT WARM-UPS MIND+HEALTH QUANTITY BYRD IN THE STRONG RUN With running, it may be more Exercise to extend your Byrd is a about adding life to your years healthspan, not lifespan. Strava-like app, than years to your life At least that’s what new but rather than just looking at all WHAT IF PHYSICAL ACTIVITY WAS CHIEFLY research suggests your running stats, about improving the quality of one’s life it measures your rather than its length? That’s one possible run by giving you conclusion of a Norwegian study of older ‘seeds’ – a reward adults: it found that five years of structured for watching a exercise training didn’t impart significant sunrise or running life-extending cardiovascular health in the rain etc. differences on its subjects compared with The idea is that their peers who did less structured training. you accumulate But there are some caveats here: the researchers conceded that it’s possible the these ‘seeds’, average Norwegian is already sufficiently which work as an fit, so having them follow a structured incentive to keep exercise plan may only have minimal on running. The improvements on their health. But even if the results are taken to be true, and creators say, physical activity doesn’t have the positive ‘Byrd is an app effects on lifespan that many scientists that measures believe, there’s another metric to consider: healthspan. This is a term to describe how experiences long someone lives without chronic over pure data’. disease that disables them. And here’s We say, ‘sounds where regular exercise, such as running, comes into its own, with myriad studies intriguing’. attesting to its ability to reduce the chances of everything from Alzheimer’s to cancer. WORDS: RICK PEARSON. PHOTOGRAPHY: PETE THOMPSON / GALLERY STOCK. ADDITIONAL PHOTOGRAPHY: STUDIO 33. *SOURCES: EUROPEAN HEART JOURNAL; JOURNAL OF THE INTERNATIONAL SOCIET Y OF SPORTS NUTRITION; AMERICAN ACADEMY OF NEUROLOGY NOT SO FASTED A CLEANER 1 Run early in the PAIR OF HEELS 2 morning, when air When it comes to fasted 3 pollution is at its running, the cons outweigh the A new study* found lowest level pros. That’s according to a new that people who do study* that examined all available vigorous exercise Run on the far side literature on carbohydrate- activities, such as depleted workouts. The biggest running, in areas with 3 of the pavement takeaway was that restricting high air pollution show carbs before or after workouts less benefit from that – the one farthest – even when only done for short exercise when it comes away from traffic periods of time – compromised to certain markers of athletes’ training quality and brain disease. Here are Get route planning. made them unable to train at three simple ways to Create a largely high intensities during key clean up your route: road-free route sessions, such as interval work. using tools such as (For more on fasted training, explore.osmaps.com turn to page 77.) JUNE 2022 RUNNERSWORLD.COM/UK 015

Fuel for every goal, delivered to your door 36g of protein 15% off Sweet chilli salmon with Add code cauliflower rice RW15 Choose from four nutritionally optimised meal plans Get started with 15% off a one-week trial or any full plan. Use code RW15 at checkout menshealthfuel.com womenshealthfuel.com

MUSCLE Feel free to step WARM-UPS INJURY REMEMBERS it up without worrying about JOINT Good news for any runners those knees HONOURS coming back from injury: WORDS: RICK PEARSON. PHOTOGRAPHY: GET T Y IMAGES. ILLUSTRATION: GET T Y IMAGES. *SOURCES: JOURNAL OF SCIENCE AND MEDICINE IN SPORT; JOURNAL OF APPLIED PHYSIOLOGY new research shows your No, running doesn’t damage muscle memory will help your knee cartilage you get back into shape faster. The report, published by the American Physiology Association, found prior muscle training can accelerate muscle growth and response, even after an extended lay-off. So if you had been running regularly, but have been forced on to the sidelines for weeks, months or even years, your conditioning should return more quickly than for someone with no previous history of consistent exercise. Those who sleep AMONG THE ENDURING myths told about running is of the participants’ cartilage. The second study, fewer than seven the idea that it’s bad for your knee cartilage, the published in Sports Medicine, was a meta-analysis hours a night are shock-absorbing tissue that allows your bones of 43 different studies looking into the relationship 50% more likely to slide over each other. Two new studies provide between running and joint health. Researchers to get injured*. further proof that this is not the case. concluded that any changes to cartilage following a run were not permanent, with the results showing In the first study, published in the Journal Of that cartilage recovers and adapts over time to Sports Sciences, the scientists used ultrasound repeated exposure (ie, more running). imaging to compare 30 collegiate runners, 30 recreational runners and 30 non-runners. Across So the next time someone tells you that running all groups, they found no difference in the thickness is bad for your knees, you can gently correct them. TWITCH IS BEST? 20% in the second and 30% in the third. At the end, the runners had to match their treadmill Runners with more fast-twitch fibres may performance from the start of this training be destined to win the sprint finishes, but block. Half the group managed to do so; half the slow-twitch brigade may have another failed and were deemed to be ‘over-reaching’. advantage: an ability to handle higher mileage Tellingly, the successful runners were found to without getting injured. That’s one conclusion have a higher proportion of slow-twitch fibres to come from a study* that looked into the – suggesting this may better equip a person to warning signs of overtraining. It had 24 highly handle higher mileage without succumbing trained middle-distance runners undergo a to overtraining and then injury. three-week ‘overload’ block. This involved boosting mileage by 10% in the first week, JUNE 2022 RUNNERSWORLD.COM/UK 017

FUEL FOR REFUGEES p20 TURNING UP THE HEAT p27 HUMAN( )RACE NEWS, VIEWS, TRENDS and ORDINARY RUNNERS doing EXTRAORDINARY THINGS AN ENDURING LEGACY Chris Smith died doing what he loved. Now his wife and family have set up a fund to help other runners follow their dreams 018 RUNNERSWORLD.COM/UK JUNE 2022

From left: HR Chris Smith with his wife, FUNDING THE Lindsay, and FUTURE two sons, Cameron and Jude Clayton, Alastair; Chris 15, a member competing of Brighton in a race and Hove AC and British WHILE ENJOYING A FAMILY also represented England and Team applications from individuals of any Triathlon’s South holiday in his native Scotland, East Regional experienced mountain runner Chris GB both home and abroad in mountain age if their funding requests are firmly Academy, has Smith headed out for a solo training benefited from run. After meticulously preparing races many times. related to running. the fund his route as always, he told his wife, Lindsay, the mother of the couple’s ‘Chris was always modest and never ‘We are receiving lots of applications, ‘I’ve been running two young sons, to expect him back for seven years. later that afternoon. went on about his achievements,’ says and within the first year the committee In that time, I’ve But when her husband hadn’t represented returned by early evening after Lindsay. ‘He loved hanging out with – made up of family members – agreed Sussex and the weather had closed in, Lindsay Sussex schools, called the emergency services. A fellow runners and their families at to support 23 people and projects,’ says winning medals large-scale search was launched in both track and involving Scottish Mountain Rescue events. He was full of energy, always Lindsay. ‘So far we’ve funded things cross-country and helicopters. And when word races. It’s so spread that Chris, a respected Team smiling and encouraging others. I such as buying new spikes or helping wonderful that GB endurance athlete, was missing Chris’s family on the Munros above Invervar in hated cross-country at school, but he a runner pay for their track session or have turned Perthshire, the running community such tragic swung into action to help carry out even got me into running a little bit.’ for another to go on a training camp. circumstances the search. into a hopeful Tragically, Chris’s body was found His popularity was reflected at We’ve also supported a running opportunity with two days later with his phone and this fund. I think Ordnance Survey map beside him. his funeral in West Sussex, where fitness group, a new junior parkrun they’re very A coroner later concluded that Chris, brave and I’m so who was 43, had died of hypothermia, his family had settled. With ongoing in Glasgow and Chris’s first running thankful for their presumably after horrendous weather support. With on that day back in October 2020 had Covid restrictions resulting in a club, Aberdeen [Amateur] AC.’ their gift, I was caused him to become disorientated. able to buy some ‘So many of his running friends and reduction in the number of attendees, The overall goal is to improve access new shoes, as volunteers turned out to look for him,’ I get through at WORDS: ADRIAN MONTI. PHOTOGRAPHY: MARK SHEARMAN/ATHLETICS IMAGES; ANDY COX; DANIEL VERNON PHOTOGRAPHY says Lindsay. ‘Someone even drove a runners’ guard of honour was to running-related activities. ‘Running least five pairs all the way from Surrey to Scotland of trainers a year. to help. It was actually two of his doesn’t have When I’m racing, running friends who found his body, I feel as if I have which gave us some comfort.’ ‘WE WANT THE MEMORIAL a lot of funding. a bit of their Chris’s parents were both keen FUND TO HELP RUNNERS Chris juggled support strapped runners and they used to take him training six to my feet.’ to races all over Scotland as he times a week progressed successfully through the and racing age groups. As an adult, he became a decorated and well-liked endurance FULFIL THEIR POTENTIAL’ with his civil runner. Among his numerous service job triumphs was winning the Snowdon International Race in 2016 and being and family life. a four-time winner of the London Cross Country Championships. He So we’re keen formed instead. Kitted-out members to help runners fulfil their potential. from the Haywards Heath Harriers, I think Chris would’ve been bowled Thames Valley Harriers and the over by this fund,’ Lindsay says. Cottage training group he had run Reading through the applications with over the years jogged a relay has also helped the family cope with alongside the cortège as it slowly their grief, Lindsay says. Friends also drove through Cuckfield village. organised a permanent memorial and Soon after Chris’s death, his family a run in Daviot, the Aberdeenshire and friends started working on a village where Chris grew up. lasting way to remember him. ‘There’s no taking away that we’ve ‘I was reflecting on what an amazing, had a huge tragedy,’ says Lindsay. ‘But yet ridiculously short, life Chris had the ability to find something positive had and his experiences through is supporting us and other runners. running, which was such a big part Having a focus has been comforting. If of his life,’ says Lindsay. ‘That led us there’s ever a dark day, I look at what to thinking we could do something I’m doing for the fund. It feels positive for people who had wanted to donate and it’s a great way to remember Chris.’ money, while finding a way of giving back to the running community.’ So the Chris Smith Memorial Fund To find out more about the fund and how was set up last year. It encourages to apply, visit csmf.org.uk JUNE 2022 RUNNERSWORLD.COM/UK 019

Omar Ahmed (pictured) is not only WHAT a fine pizza chef but a sub-30-minute THEY 10K runner, with hopes of one day running SAID for Team GB. Ahmed’s parkrun PB isn’t bad, either – he ran 14:12 at the Walsall Arboretum event in 2019 MOSVOECMIAELNT everyone, but at present he is focused ‘I’m really happy on runners. ‘It’s very difficult to win to be part of A FAIRER SLICE these cases,’ Robinson explains. The Oregano ‘Even when you think the evidence Project. I had A pizza joint with generous helping, The Oregano is overwhelmingly in favour of the never worked Project offers refugee athletes a brighter future claimants, you still need something in a restaurant that is a point of difference. It’s just before, but now THE OREGANO PROJECT is a around the world, from the BBC to the the reality. So if they’re quick, it helps. I feel confident pizza place in the old Railway Times Of India, easy clickbait articles. It shouldn’t be like that, but it is.’ that I could Station Building in Albrighton, near work anywhere. Wolverhampton. They do a breakfast It wasn’t the first time that Ahmed Robinson, whose day job is That’s key for calzone on Sunday mornings that had fallen foul of paperwork. He and lecturing in sports science at the me. I live in the the co-founder Dan Robinson calls Robinson crossed paths while Ahmed University of Wolverhampton, has big countryside and ‘ridiculously good’, and recommends was training at the Birchfield Harriers plans for The Oregano Project. It’s a when I run in as an excellent complement to a long running club. At the time, Ahmed was non-profit organisation, but he hopes the mornings, weekend run. There are hints all in a legal battle with the Home Office to open a location in Birmingham and people stop me around that The Oregano Project over permission to remain in the give employment to more runners and say, “Omar, has something to do with running UK after arriving from Ethiopia in like Ahmed. Ultimately, the goal is for your pizza is – like the signed picture of Sir Roger 2015 as an asylum seeker. The process them to not need The Oregano Project. fantastic, it’s Bannister hanging in the downstairs was not going well. Robinson is as ‘[We want to] equip them with skills delicious!” loo – but on the face of it, it’s just a diplomatic as possible about the but also with the support they need It’s fantastic normal little cafe by day and a very situation, saying, ‘the Home Office is to get to the level where they’re to hear.’ nice pizza restaurant in the evenings. not necessarily always operating in self-sufficient,’ Robinson says. In Omar Ahmed You might recognise one of what I think most reasonable people the meantime, Ahmed has continued The Oregano Project’s employees would regard as a fair way.’ With winning races around the country WORDS: STEPHEN GLENNON. PHOTOGRAPHY: STÉPHANIE GARSTIN, STUDIO 33 from a series of light-hearted news Ahmed’s blessing, he began gathering – without taking any wrong turns stories that came out in September recommendations from people at or making any incorrect registrations 2021. That’s when Omar Ahmed UK Athletics to highlight Ahmed’s – including completing the Reading won the Bristol half marathon, four prodigious running talent and to point Half Marathon in 62:14, all while whole minutes clear of the nearest out that, if he ended up getting British supplying the people of Albrighton competitor… except Ahmed had citizenship, he would likely be able with the best pizzas in town. actually registered to run the 10K to compete for Great Britain. event, and had taken a wrong turn facebook.com/OreganoProject when the routes for the two events ‘That highlighted the need for us,’ diverged. The organisers disqualified Robinson says. In addition to helping Ahmed on the basis that he wasn’t other athletes, he helped find a registered for the event that he ended sponsorship deal for Ahmed with up winning, which gave news outlets Hoka and employed him at The Oregano Project. In a perfect world, Robinson would like to be able to help 020 RUNNERSWORLD.COM/UK JUNE 2022

HR Murphy’s Lore BY SAM MURPHY RUNNING AND DRINKING CAN BE A GOOD BREW THE Technology Committee. It certainly TAKEAWAY… feels that the bond between our members is strong. Despite a wide ILLUSTRATION: PIETARI POSTI. *SOURCES: NUTRITION REVIEWS; SPORTS MEDICINE E very Thursday evening, the members of my running Research range of ages and abilities, everyone group meet to work up a thirst, which we then quench at published in supports and encourages each other. a bar. People are often bemused when I tell them I have the British While running and drinking both a running club based at a brewery. ‘Doesn’t that undo all Journal Of have a social element, it seems that your good work?’ they ask. I can see why people might Sports Medicine by putting them together, the sum of view running and beer as uneasy bedfellows, but the suggests that the parts is greater than the whole. the longer-term ever-improving fitness and performance among our health effects But have the naysayers got a of alcohol on point? Of course, alcohol can have regulars would suggest that the two can go hand in hand. the body are significant negative effects on mitigated by the health, both in the short- and long- One of the biggest determinants of progression is kind of regular term – including reducing the physical activity benefits from the session you consistency, and Emma, one of our members, says she’s not sure she’d come to that a running are quenching your thirst after*. club promotes. However, many studies on the the weekly sessions as regularly without the prospect of a drink and a chat after. The study found effects of alcohol use very high that 150 minutes amounts – the equivalent of as Others say it’s unlikely they would’ve joined at all were it not for the brewery of physical many as 24 drinks. In terms of more activity a week moderate drinking, research from connection. ‘It seemed less intimidating,’ says Ben. ‘More fun,’ adds Beckie. cancelled out the Massey University in New Zealand health impacts of suggests that a ‘low dose’ of alcohol Jeff (my husband and co-coach) and I first stumbled (no pun intended) drinking within (equal to 0.5g alcohol per kg of body the suggested weight) is unlikely to affect repletion across brewery-based running clubs in Denmark in 2015. Brewers Mikkeller, guidelines; it of glycogen, rehydration or muscle also significantly recovery*. So, for someone who which now has more than 70 running groups across Europe, had launched lowered the risk weighs 75kg, a ‘low dose’ would with levels of amount to 4.6 standard units, the its first club the previous year and we fully embraced the concept. It pitched consumption equivalent of one and a half pints of higher than the a 5% beer or two pints of a 3.6% beer.  running to a different demographic, making it all a bit more rock ’n’ roll than recommended guidelines. It And, of course, you don’t even meeting at a clubhouse, which is more commonly associated with a running didn’t include have to choose alcohol for your anything about post-run tipple. There’s a growing group, and created an ideal opportunity to exercise and socialise in the same the perils of market of non-alcoholic beers geared getting chips towards runners and other athletes, on your way including Athletic Brewing (I love home from the their Run Wild IPA) and Erdinger’s pub, though. alcohol-free ‘isotonic’ beer. This perhaps goes to show that the beer hit. When Curious Brewery opened in Ashford in 2019, we jumped right in. itself isn’t the glue that bonds us on Thursday nights, but rather the The attendance has been remarkable, especially given that we started just act of toasting our collective effort with a drink. Cheers to that. months before the first lockdown, which made the first couple of years sporadic.  runningforever.co.uk; Curious Runners It could be because alcohol – when drank in moderation – can foster social meets on Thursdays at the Curious Brewery in Ashford, Kent cohesion. That’s according to a report by the House of Commons Science and JUNE 2022 RUNNERSWORLD.COM/UK 021

World Your LETTER OF THE MONTH WORTHING’S WORTHY A FAIRER BALLOT? WITH RUNNING I was pleased to see Worthing With so many people wanting KIT, LESS IS getting the coverage it to run the London Marathon, OFTEN MORE deserves in the latest issue isn’t it time the entry process and would like to send RW was looked at? I’m sure a tick I was interested in columnist Lisa Jackson [who box could be added to an the letters in the May wrote about the seaside town] entry form and all those who issue complaining a warm welcome. With its ran this year could be put at about features on pancake-flat parkrun, miles of the bottom of the list, unless expensive, possibly road-free running on the prom, they enter via a charity. This unsustainable friendly running clubs and would allow those who have kit. When I started easy access to the South been rejected many times, running (aged 50), Downs, it’s a runner’s paradise me included, a chance of I was terrified of being (as long as you can live with gaining a place the next year. one of those middle- the occasional 40mph sea Organisers must listen to aged sport adopters breeze hurling rain and hail the everyday runners who who buy mountains of into your face). I’ll look out want to take part. Be fairer. kit and then retreat to for you, Lisa – I assume you’ll Maggie Maisey   the sofa two months be easily recognisable in later, so decided your flamingo hat – and JO SHOWS AT GRIZZLY I wasn’t going to view this as a shopping opportunity. give you a friendly wave. Jogging/puffing/walking round the neighbourhood in Simon Collyer I feel compelled to write in holiday shorts, polo top and trainers, I soon realised I’d about the amazing Grizzly – a have to invest in a sports bra and running shoes. Eventually, A STEP TOO FAR 20-mile off-road race that takes I succumbed to runner’s socks. And that’s it. Over the past place every March in Seaton, eight years (no, I didn’t give up!), I’ve acquired a few I’m just reading the April issue Devon. It really is an awesome finisher’s T-shirts, bottles, even head torches, at various – I’m a big RW fan and usually experience that epitomises running festivals. But I still only buy shoes, socks and bras.  find it encouraging and the spirit of running, with the Maybe someday I’ll treat myself. But I’m still a bit scared helpful, and I enjoy the comedy whole village turning out to that would just drive me back to the sofa… sections too. But this issue’s cheer, marshal and provide ‘comedy’ just felt too far. As food and drink. It was made Sally Hampton a Christian in the UK, I’m more all the more special this year, than used to people taking the as it was my first race post- Good on you, Sally, for sticking to your guns. Running, mick out of God and making Covid, where all restrictions at its heart, is a simple sport; the fancy gear is just an a joke about Christianity, but had been lifted. The lovely Jo optional extra. A fine pair of shoes, though, is a must – so to joke that God made mistakes Pavey started this year’s race enjoy the Sauconys coming your way this month. and the Holy Spirit apologises off, and she was still there [in ‘The Runner’s Bible’ feature] almost four hours later when WIN! What’s inspired, impressed or annoyed you lately just felt really too blasphemous. I hobbled over the finish line about running or runners? The writer of the I know God doesn’t need me as she rushed over to check winning email or letter receives a pair of to defend him, but I just I was okay. I can’t think of Saucony Triumph 19s, worth £145. wanted to make the point that any other sport where a I can’t imagine anyone doing professional athlete would RUNNER’S WORLD, House of Hearst, something similar with the be watching amateurs. 30 Panton Street, London SW1Y 4AJ Koran and calling it funny, so Amy Cameron Email [email protected] why is it okay to do that with Twitter and Facebook @runnersworlduk the Bible? It’d be great to have 10S ALL ROUND some positive articles on how people’s faith affects their Thank you, RW, for featuring running (Eric Lidell being the the 3 Village 10 Mile Race classic example) and the in January’s Route Recce.  examples in the Bible that I decided to sign up based already exist – ‘run the race on your review. The race with endurance’, looking for took place at the weekend the ‘victor’s crown’, etc – (3 April) and it was worth rather than implying that God the 90-minute drive. It was makes mistakes. Rant over. a lovely undulating route Alison Taylor  that did not disappoint. The organisers were welcoming We’re sorry the article and helpful and there was caused offence. We’re a nice family atmosphere at always trying to find funny race HQ. There were plenty takes on running, but we of marshals and spectators can see how this piece to offer encouragement, as divided opinion. A feature well as the camaraderie of on how faith affects people’s the runners. Well done to running in a positive way all involved and see you is a great idea, and we’ll again next year! look into that next.   Liam Glasper

HR SNAP CHAT #ANIMALSELFIE SHOWUSAPICOFYOUAND AN ANIMAL ON YOUR RUN ‘Mental wellbeing, ‘The ability to switch off knowledge of random after a busy day and let back roads and where both body and mind relax.’ they lead, ability to picture Rhiannon Kinsman-Butler what a mile looks like, awareness of nature, ‘The ability to cope ‘Me and my bestie’ ‘Me and my Hungarian vizsla, Martha’ ability to eat more cake.’ with any difficult set Terence Lim Beccy Spicer Carrie Smith of circumstances you can’t control.’ ‘Me and my boy at the Great South ‘A sense of belonging. The Anna Jane Frith Canine Run’ running community (locally Wendy-Anne Wright WORDS: RICK PEARSON. PHOTOGRAPHY: PIXELEYES. ILLUSTRATION: MATT HARRISON CLOUGH; DAMIEN WEIGHILL and online) rocks.’ ‘Reminds me of how Lucy Wyld fortunate I am to have a body that can do this.’ ‘Running has not only Jordi Jade Hooper changed my life mentally, as I suffer from depression ‘My ability to casually stop ‘On a local loop’ and anxiety, but has saved any normal conversation by Abigail Baker my life as I was close to mentioning that I ran 100 suicide before I started miles around Dartmoor.’ running six years ago.’ Juliet Morrice Mark Digby POLL 1% 22% 72% 5% HOW MUCH 0% MENTAL, 25% MENTAL, 50% MENTAL, 100% MENTAL, OF RUNNING 100% PHYSICAL 75% PHYSICAL 50% PHYSICAL 0% PHYSICAL IS A MENTAL CHALLENGE? *Based on a Twitter poll with 581 votes

Tonky Talk BY PAUL TONKINSON I CAN’T STYLE IT OUT, MY FORM NEEDS WORK I t’s a funny thing, running form. As a youth, I’m sure I ran RUNNING GAGS your legs so you land with a slightly differently to how I do now; there was more natural bounce bent, soft knee on the mid-forefront to my movement. As I’ve aged, my style has deteriorated by Rick Pearson of the foot, underneath the hips. One somewhat and I’m shuffling. After a while, running style key thing he mentions is to see the becomes a highly individual physical signature – the way Sometimes, it ground as a lever in itself, a force of your body has learned to cope with the stress of running can be hard to energy to propel yourself off from, decipher what as opposed to something that’s and avoiding injury. Speed isn’t the issue any more; we runners really dragging you down.  mean. Here’s just want to keep running. At 52, I’ve got to accept that a translation It’s a lot to take in and Benzie of some stock explains it much better in person, I’m going to have to work on my technique.  running terms… but the effect is immediate. I’m more conscious of how I’m running, but it So I book a session with coach and movement specialist Shane Benzie, author Hear: ‘I’m using feels more natural. It will take time; this race as a it’s like reprogramming my software. of The Lost Art Of Running. Benzie has travelled the world studying running form training run.’ I run again, we film; it’s better, I’m in Understand: I’m the air more. That’s the focus – more and working with elite athletes. In person, he’s a cheery, bright spark. When we coming up with time in the air, less on the ground.  a pre-emptive meet at a football pitch, he films me running down a straight white line. ‘Just run excuse for a poor Benzie advises holding my thumb performance. and forefingers together. It’s a bit how you run,’ he urges. ‘Don’t put on a show.’ I warm up briefly and do as he says. zen, but apparently that’s why yogis Hear: ‘It’s just do it – the contact between the thumb ‘Wow!’ he says, ‘You really didn’t put on a show; lots to work with.’ He plays a little niggle and forefinger conducts any tension – I’ll run it off.’ flowing in the body.  the video back. We’re all familiar with that horrific moment when fantasy meets Understand: This is a really serious I’m also going to have to warm up reality and you spot your running reflection in a shop window. Only this is even injury worsened a lot more before I run. I realise that, by running. for years, I’ve been warming up on worse, because it’s in slow motion. ‘Impressions?’ he asks.  the run and it’s just been embedding ILLUSTRATION: PIETARI POSTI Hear: ‘I’m terrible form. The question is – can The first thing I notice is that my head’s down. ‘Right,’ he says. ‘Your head holding off on I learn a new code? If I can, then I’ll buying those naturally run faster and pain-free. weighs about 5kg and when you look down like that it weighs more, so look up.’ super shoes. Benzie is enthusiastic: he accepts that It feels like we can’t all run like elite Kenyan Then it’s my legs. My stride is short and I’m heel striking. I’m braking all the I’m cheating.’ athletes, but there is stuff we can Understand: I’m use and techniques we can apply.   saving up to buy those super ‘It depresses me how people view shoes. They’re getting older as a runner,’ he says. extremely ‘They see it as a process of just getting expensive. slower, hunkering closer and closer to the ground, till you can barely time, waddling along with my heavy head.  leave it. In fact,’ he looks up, opens his chest, ‘you can keep changing, Benzie talks about keeping my head up and running more dynamically, leading reprogramming your mind and body.’ with the chest. He shows me footage of Kenyan runners. They’re running around ‘And growing?’ I ask. ‘Yes,’ he smiles. ‘Always.’ a cinder track and each stride is a perfect, seamless curve. He talks about cycling Paul is a stand-up comedian and co-host of the Running Commentary podcast. His book 26.2 Miles To Happiness is out now 024 RUNNERSWORLD.COM/UK JUNE 2022

HR The Flamingo Diaries BY LISA JACKSON TAKING A PLUNGE REMINDED ME I’M CAPABLE OF ANYTHING I‘ f you do it, I’ll go back in and do it with you,’ said a man WORDS TO GIVE some people on the beach who told with a British accent who was towelling himself dry on us they were part of Worfolk, a sea- the pebbly beach. I’d just completed the Rock ’n’ Roll Nice YOU WINGS swimming group who got together 10 Miles du Carnaval and wasn’t sure I actually wanted for a daily dip in the ocean. to do it, but part of me was aware of the bragging rights a ‘The cure for dip in the 14°C ocean would give me, so I stripped down to anything is salt The next day, I arrived at West water: sweat, Worthing beach, where I received a my swimsuit and flamingo headdress and raced into the tears or the sea.’ warm Worfolk welcome. Then, with gritted teeth, I removed Graham’s frigid sea, hand in hand with my husband Graham and my The words of dressing gown and made my way Karen Blixen, the down to the water where I gingerly new friend. I shrieked like a camping kettle when the icy Danish author dipped my toes in the English of Out Of Africa, Channel. Step by tiny step, I waded water first clawed at my skin, but soon I was loving it and having a luxurious could easily have in until the water, which a fellow been written swimmer told me was 7°C, was up to wallow on my back. Graham beat a cowardly retreat after the briefest of dips. especially for my chest. ‘I can’t believe I’m doing us runners. this!’ I kept repeating to myself as my My only other encounter with cold water occurred during Graham’s cancer Running always bloodstream morphed into a cocktail involves sweat, of dopamine and endorphins. battle, when I read that it can boost your immunity. Always determined to sometimes involves tears When I emerged from the sea extend his life in whatever way possible, Graham bravely endured a minute- – and is best after five minutes, I was euphoric – finished off with my body was zinging and every cell long ice-cold shower every day. One day, he challenged me to give it a go – it an ice bath, seemed to be singing ‘it’s magnificent preferably in the to be alive’. The closest thing I can took me 15 minutes to pluck up the courage and when I switched from hot to sea. Like ocean compare it to is crossing the finish swimming, line of a marathon. cold water, I began spinning round, howling. I got so dizzy I bashed my head running can be a cure-all – a I’ve gone in almost every day since ILLUSTRATION: PIETARI POSTI against the wall of the shower. I managed all of 15 seconds. way to combat – even when there’s been frost on the depression, ground – and the feeling of happiness boost self- keeps intensifying. Cold-water esteem and immersion has been shown to have a celebrate host of benefits, from deepening sleep being alive. to combatting anxiety and depression. For me, however, the biggest benefit A couple of months after Graham’s death, my friend Faye, who’d run has been psychological: just like running over 100 marathons taught two half marathons with me and Graham during his illness, suggested we me that anything is possible if you put your mind to it (even if you run do a winter dip in Graham’s honour. ‘I hate being cold so much that I don’t like a duck), cold-water swimming has reminded me that I’m capable like changing into my pyjamas in winter,’ I explained to her. ‘Sea swimming of much more than I think. My next challenge? Completing a fire walk. is different,’ she assured me. ‘In a weird way, you feel warm while doing it.’ Lisa is the author of two bestselling In the event, we were unable to take the plunge when Faye came to visit running books, Running Made Easy and Your Pace Or Mine? Her latest books in January as the sea was too rough. We did, however, start chatting to – Travel Seekness and Travel Agents – contain chapters about running and have been released as audiobooks JUNE 2022 RUNNERSWORLD.COM/UK 025



HR The days are longer and warmer, Gear change which is good news for runners, but only if you follow these You may love your tips from John Carroll, black top and a man so pale he gets shorts, but in the moonburn heat you will look like a sweaty referee Shades of Take cover TOP IDEA who has wandered meaning You’ll thank off the pitch. Go light One quick spray ’n’ rub is not yourself for and loose and have a Running sunglasses create an going to cut it when it comes to wearing a hat little fun with colour – air of mystery (‘I wonder what sunscreen: slather it on as if you think Notting Hill Carnival, colour that runner’s eyes are?’), were basting a turkey. You don’t HAIR RAISING then think again. Hats are a make you look like you’re serious need to use the stuff that makes You have not good idea, especially if you are about your sport, and may you look like a corpse – but it just stepped a middle-aged man losing his prevent you from careering on does need time to be absorbed out of a salon hair (if you are the first, you are to roads, into people and trees, by your skin, so apply it about the second); the sun will burn ILLUSTRATIONS: FABIO BUONOCORE AT SYNERGY ART and alongside someone who 30 minutes before you head out. through your thinning thatch is not the running buddy you so fast you will think you have started off with. Mirrored lenses Post-haste spontaneously combusted. are a good option if you wish to look especially preposterous. Do not sit down after a race; Work of friction you are as slick as a buttered Drink link seal and every surface is a water If you do not apply some form slide. Also, do not shake your of lubricant to your chafe- Generally speaking, carrying head as if you are in a shampoo prone parts, you are the kind water while you run is a matter ad, unless you want to look like of person who flies a kite in of personal choice, but if the a dog drying off post-canal dip. a thunderstorm because the birds are falling to the ground stories can’t possibly be true. with their wings on fire, you Don’t expect hugs from loved They are. Pain is coming. should take a water bottle with ones at the finish line. Until your you. Feel free to pour the water gear is in the wash and you have Mind how you go over your head to cool yourself, been blasted with a fire hose, but it’s far better to drink it. you have no loved ones; you If you are considering sucking have interested observers. moisture from your top, eyeing up the half-empty bottle of You may notice that you can brown something that a drunk celebrate with six pints and left on the pavement last night not need to pee. Do not be or are having a conversation smug; you have now with an elf who is riding a undone all your unicorn, you need to stop good work – and and rehydrate properly. said something stupid and/ And finally… or signed up for a winter ultra. If you are in the heart of the Australian outback – or somewhere equally isolated – and are certain there is not a human being for 300 miles in any direction, and the local kangaroos are busy rescuing children and thwarting smugglers, you may run without your top. Only then. JUNE 2022 RUNNERSWORLD.COM/UK 027





Golden rules, expert tips and hard-won wisdom from coach and multi-distance athlete Robbie Britton 030 RUNNERSWORLD.COM/UK JUNE 2022

Ways to Run Better Right NowE ILLUSTRATIONS BY SPENCER WILSON JUNE 2022 RUNNERSWORLD.COM/UK 031

With a running CV that covers road and trail, from 5K all the way to 24-hour races and multi-day adventures, together with a 1:09 half marathon, sub-2:30 marathon and World and European bronze medal-winning 261km 24-hr best, Robbie Britton has a wealth of running wisdom. And with a master’s degree in performance coaching and over a decade of experience helping runners from beginners to international elites, he has a talent and passion for sharing it. In his new book, 1001 Running Tips, he’s pulled together ‘the best bits of advice I’ve been given, or learned through blood, sweat and tears’. Over the following pages, Robbie shares some of the best of the best to help you get more from your miles today, tomorrow and with every step you take on your running journey. 01 Write your goals down. In a 07 08 diary, on a piece of paper on Always remember that the fridge or, as so many do View any training plan Try to understand how whatever pace you run these days, on social media. It’s with a critical eye and and why the training plan and whatever surface you not about boasting to others don’t be afraid to change is set out the way it is. Why run on, if you want to call (action is more important than and adapt it to suit you. does the ‘long run’ in the yourself a runner, that’s all words in that regard), it’s all Tired? Then move that plan become steadily longer, that matters. Unless you’re about accountability. interval session. Feeling but the next week it’s just walking, then you’re a good and want to add an shorter again? How do the walker and that’s okay, too. Writing goals extra rep in? Then think intervals push you and why down makes about its value and the is the recovery between 02 them real impact it might have on the each smaller this week? following days, but don’t be Understanding a plan means Smile – you’ll run faster. It afraid to experiment. you can adapt it; if you know works for Eliud Kipchoge, the purpose of a session you but of course that may not can ensure that you get what be the only factor in his you need from it. rather impressive career. 09 03 And don’t worry – no plan Before you think about survives contact with life. shoes, get some good socks. It’s something many scrimp 10 on, but it’s a false economy. Cheap socks will fall apart Don’t write off easy quicker, smell worse and can running. It will increase cause blisters and sweating. your number of capillaries and blood volume, which 04 means that more oxygen gets to the muscles and the Longer isn’t always better. muscles can use the oxygen You might get more kudos more efficiently, too. for finishing a 100-miler, but reaching your potential over a shorter distance can be just as satisfying. 05 It’s worth taking a sensible progression through the distances and starting with some shorter races. There’s no shame in focusing on 5K to get your PB down before moving to 10K. Just because a friend is running 100 miles doesn’t mean you have to do a marathon to catch up. 032 RUNNERSWORLD.COM/UK JUNE 2022

TOP RUNNING TIPS 11 Wide arms and a low centre of gravity can And make sure easy is easy. The biggest help with balance on mistake a lot of downhill trails. Pretend runners make is you’re an aeroplane flying overdoing easy down the hill. Aeroplane running. Research noises are optional, but suggests this is the greatest don’t let anyone tell you difference between recreational and sub-elite that you can’t. runners. Easy running should be the bulk of your This is your 20 training. To safely manage chance to soar more volume and to keep Understand that good consistent, your easy runs 15 17 training is a balance must actually be easy. between stress, recovery, Think not only of the Don’t be afraid to get consistency, progression, 12 time you are running, but things wrong. Going too specificity and the big old also the time between hard in the first kilometre jigsaw called life. Tech can be useful but, runs. Recovery time is or interval is a right of ultimately, no watch, heart important, especially if you passage. If you interrupt 21 rate monitor or foot sensor start to up the intensity. If your consistency because can replace your own you run one evening and you need a week off with Your sessions don’t need perception of how you’re then in the morning the DOMS (delayed onset to be complicated; running; if you find next day, expect to feel the muscle soreness) then it’s understanding different yourself over-reliant on run from the night before not a waste, as long as you training zones in great a GPS watch for your pace, and change your run learn a valuable lesson. detail isn’t a prerequisite or shoes that tell you how accordingly. Waiting until Don’t aim for DOMS, just for your running. Even to run, then you’re not the evening will provide 24 learn from it if you do get it. having a simple breakdown likely to really reach hours of recovery instead such as easy, medium and your potential. The most of 12, for example. 18 hard will help you progress important bit of tech you and keep variety in your have is between your ears. 16 Self-reflection is training. As long as you can important. Keep a actually tell those effort 13 Think long term, then training log, write about levels apart. Just easy and work backwards from how you feel, how the day hard is better than nothing. Understand that variety, there. If you want to run was and how the session by stressing the body in a marathon, find interim you did felt. Having the 22 new ways with different goals along the way that opportunity to look back sessions, is key to progress. you can work towards – and see how that last taper Remember it’s not just Learn about different ways celebrate these goals and or marathon session went the hard sessions that to challenge yourself and signpost your progress. when compared with count. I often see athletes think about the purpose previous sessions is an squeezing their intervals of any session you do. invaluable part of training. or hills in at the end of the week, as they think that’s 14 better than missing them if they’re behind with their Each run should have a training. But consistency is purpose, but these aren’t the top factor, and playing written in stone. There catch-up with interval might be a physiological sessions at the weekend reason for each session, can lead to injury and but psychological factors tiredness. It’s better to look matter, too – and at times at why you’re having to a run can just be for letting catch up in the first place. E off steam or having some fun. As long as you have a purpose for it, it can be of value to you, but remember that purpose as you’re going along. If it’s a recovery run, keep that in mind so you ensure you’re getting what you need that day. JUNE 2022 RUNNERSWORLD.COM/UK 033

23 Jumping in puddles A splash of mud is good for the soul. can put a smile Keep your leg speed If you’re feeling down, ticking over with ‘strides’. find an extra muddy on your face These are simply bursts of route and go and make acceleration and holding yourself smile. Be sure 33 a strong pace for a short to take your kicks off amount of time or distance. before going back Having realistic, timely They can be completed at in the house, though. and achievable goals will the end of an easy run help with your motivation, without much impact on 29 31 as you’ll know that you’re the following day’s training. progressing towards them. A long run might all be Periodisation is the If you’re feeling low on 24 done at an easy pace, but it breakdown of training motivation, try looking doesn’t have to stop there. into more manageable back at older training Think of your intervals as Blocks of race pace, for half chunks: yearly, monthly or diaries to show just how poison (bear with me) you or full marathon, even ultra weekly cycles that allow far you’ve come. want to build an immunity distances, can be a useful extra detail where needed, to. Aim for a minimum addition. An hour of easy but also a vision of the 34 effective dose and go from running followed by three overall work being done. there. Other ways to boost lots of 15 minutes of Thinking about how you Be cautious of your ability to cope with marathon-pace work (with periodise your training will comparison on social this poison are a healthy five minutes of easy pace in help you achieve your goals media. It can be unhealthy diet and adequate recovery. between) can have greater and peak at the right time because if you’re following Think of easy runs as a little training stimulus, but also to achieve them. your running idols then it’s dose of poison, and intervals, help a runner get used to setting a very high bar; but long or tempo runs as a how their legs will feel in 32 also remember that social bigger dose. Too much too the latter stages of a race, media often shows the best soon, and you’re dead (read: as well as offering good Try running with others: bits of anyone’s training, injured), but building it up practice for race fuelling. socialising in your running life and racing. How often over time, with recovery might seem like an added do you see ‘aborted run at periods, will increase your 30 bonus, but it can be vital 11km because I had a dodgy tolerance for the big event. to progress. The long- stomach’ or ‘intervals were If you find that you don’t distance runner may be a nightmare today, legs felt 25 really enjoy one type of seen as a lonely creature like lead and called it a day session in particular, think but, in reality, you’re part before I did any damage’. It Beware that race-paced about why this could be. of a tribe. If you go out on happens to the best runners, long run efforts can be very Maybe that session is really the Sunday long run or but it doesn’t mean they’re costly in terms of training focusing on one of your track Tuesday, then you’re going to post that on Insta. load, especially if you’re weaknesses and you’re one of us. Feeling like you Give yourself a break. doing big blocks of half going to get some real good belong is important. or full marathon pace. bang for your buck. Or it Breaking them up with could always be that you’re easy intervals can help just pacing it like a wally, avoid leaving your best of course. effort in a training run. 26 See every long run as an opportunity to practise race-day fuelling, including dinner the night before, breakfast on the morning of your run and then the actual run fuelling. 27 Try to add specificity to your long runs, too. If training for a mountainous or hilly race, you’ll get more benefit from doing your long run on similar terrain and with similar environmental conditions. 034 RUNNERSWORLD.COM/UK JUNE 2022

TOP RUNNING TIPS 35 38 39 40 And don’t waste too Your resting heart rate The longer your race, the After an event, you much time on social in the morning or heart more important being fully might need a break media. If you find you rate variability can be rested on the start line from running, not just haven’t got time to get out good objective measures becomes. At the faster end, physically but mentally. for a 30- to 45-minute run, of whether you need a day you want to be rested but Take the time to do the delete all your social apps off or should be training. still razor sharp. In an things you might have and you’ll have the time for There are some good apps ultramarathon, however, abstained from in your an ultra every day. that do these measurements it’s better to err on the side preparation, such as via the phone’s camera and of caution and be at 95% seeing non-running friends 36 they can be accurate. The than to aim for 99% or (remember them from the best apps also ask for 100% and turn up a couple days you used to party Follow this equation: qualitative data, such as of per cent overcooked (or every weekend?) or family stress plus rest equals your mood and energy under-rested). and doing some activities growth. Without rest and levels, to provide a more with your other half that recovery we don’t improve, holistic overview. don’t totally revolve so take it seriously, or at However, don’t be a slave around your sport. least consider rest and to technology in terms recovery when building of when you should or Pre-race nerves are normal; your own training plan. shouldn’t train. Some days they show that you care about an app will tell you that your performance. The key is 37 you’re overtraining when to make sure that anxiety does you feel great, on others not outweigh excitement. The It can help to think of the it’ll say you’re not doing race is the reward for all your 30 to 60 minutes you enough when you feel hard work and the thought of it might’ve used for running knackered. These apps should still make you smile, in on a rest day as a chance to are built to use algorithms between panics about sleeping rest. Hide away with a based on large-scale data through your alarm on race day. book, take a nap, do some and studies and really yoga or try meditation. can’t take your entire Realistically, I know not life into account. many people will get away with telling the family they Make sure pre- have to meditate on their race nerves are rest day, but try not to working for you spend the whole 24 hours chopping wood or climbing ladders. Unless it’s your job of course – bosses don’t take kindly to absconding from labour on rest days. E JUNE 2022 RUNNERSWORLD.COM/UK 035

42 45 48 50 If you’re only running If you’re running uphill If you’re running in the Anyone who suggests three or four times a then think: smaller steps, heat, try to target areas that their keto, plant- week and aren’t suffering higher cadence (the where blood flow is based or banana-only diet injury from the amount number of steps you take increased, such as your is the answer to all woes you’re doing, then consider per minute), eyes up the neck, scalp and wrists, should always be viewed adding some extra 30- or hill and arms driving. with cold water and ice. sceptically. Watch out for 45-minute easy runs into Keeping your eyes and The biggest cooling effects one-size-fits-all solutions your week before you go chin up will keep your have been shown with and people who write in straight on to a bike or breathing more open, too. ingesting icy drinks, but capital letters on social cross trainer, as more there can be gastrointestinal media about their diet. running will often be 46 side effects and it’s not the best way to improve. always practical. 51 When you get to the top 43 of a hill, put in a little Keep your eyes on the Skinny and lighter spurt to get your legs trail ahead, not on the doesn’t automatically There are certainly some moving a bit faster for the floor right in front of mean faster, but there is a great exercises you can do downhill. Just enough to you. The better you can relationship between lower to help with your running, push you over the crest of be at interpreting the body fat and performance. especially if you’re prone to the hill, as the gradient is challenges ahead, the It’s not never-ending and injury, and as little as two likely to be easing off at quicker you can go. it’s very individual and 20-minute strength and this point anyway. gender-specific, too, so conditioning workouts per don’t just think you need to week can help injury-proof 47 strip all the fat off your body your running and have a to go as fast as possible. It beneficial effect on your Be bold, start cold. This can also go too far and performance. However, is one of my favourite tips become detrimental to both if you’re struggling to find for starting out on cold- your running performance the time to run but can do weather adventures. How and your health in general. four Bodypump classes you feel at the start of your a week, then it might be run will change and you 52 worth thinking about will heat up as your body your priorities. starts working harder. If Ask yourself, is my you’re hot, or even ‘just fuelling affecting my 44 right’ as you leave the door, performance? Are you then you’ll likely become seeing a significant Your nutrition and too hot quite quickly. slowdown in the second energy demands are half of longer races that dynamic. They change could be explained by a over time and it is depletion of energy stores? important to consider this. For most, the answer is yes and there are two options: Keep your head go at a lower intensity, so up to avoid feeling that you use more stored sheepish body fats as fuel, or eat more carbs. Or both. 53 In longer races, put the same effort into eating as you do to driving your legs forwards. When you’re struggling to get to the next lamppost ahead but using all your will to keep pushing, remember you could have avoided running out of energy by putting that same effort level into eating an energy gel that was a bit too sickly.

TOP RUNNING TIPS 54 Turn the devil If you are talking to 64 on your shoulder yourself in a race, do so Like coaching, to get the into a coach as an imaginary coach If people are overtaking best out of your physio, it’s on your shoulder: ‘you you in a race, just look important to get to know 59 can do this’; ‘you can dig straight ahead and focus on each other and for the deeper’; or ‘keep going, one runner you’re gaining physio to get to know your If you’re doing a hard Winston’. Research has on. One runner is all it body. Over time, a physio session, then music has shown this is more takes to find a positive: will learn more about what been proven to make you effective than ‘I can do work on reeling that one works for you, which push a bit harder. It’s either this’; ‘I can dig deeper’; runner in, rather than means they can prevent just getting into a good or ‘I can keep going’. those streaming past you. you getting injured in rhythm or disassociating the first place by noticing with the pain at hand, but 62 65 potential issues and helping it works either way. you work on imbalances Use your watch and heart Consider investing and niggles before they 60 rate on race day, but don’t in racing and training stop you running. be governed by the stats. shoes; one might be more Before you put your race They can be a useful guide lightweight, expensive and, 55 number on, scrunch it up in the early kilometres to well, faster, but the other is into a little ball and then avoid starting too fast, or more durable, comfortable Pain is not ‘weakness flatten it out again. Then for holding your pace during and maybe a bit cheaper. leaving the body’. Pain is when you pin the number faster kilometres in the The rotation between just your body’s signal that it on it will fit closer to your middle, but when the going a couple of pairs of shoes doesn’t like something and top and won’t flap around gets tough, focus on you. can help prevent injury. isn’t to be confused with in the wind as much. hard work and muscular 63 66 fatigue during workouts. If you’re experiencing pain Start eating early, but If someone passes you, during or after your run, practise this in training, it isn’t automatically a don’t ignore it. too, as you might struggle challenge, despite what a little further on into the the wee chimp in your 56 event. If you know that by head says. Run your own kilometre 25 you’re in dire run and don’t start racing Runners are not known straits, make sure you stick someone who might just for their patience, but a to your plan and eat when be out for an easy, relaxing good philosophy to adopt it tells you to. run after a hard day’s work. when coming back from injury is: if you start to feel 67 better, wait at least one more day before running. Always remember that running is fun. If it stops 57 being fun for more than one hill session, step back and When coming back from think why. If you don’t enjoy injury, focus on your training, racing or even the progress rather than community, then maybe you comparison with your need to nap more. last race. It can be disheartening if you’re For another 934 pieces of ‘just’ back to running 5K Robbie’s expert insight, pain-free and it’s quite you can order 1001 slow, but that could be an Running Tips: The almighty step in the right Essential Runner’s Guide direction and a really at v-publishing.co.uk. For positive moment. more on Robbie’s coaching, see robbiebritton.co.uk 58 and @ultrabritton Get yourself some resistance bands. They’re not expensive and will really increase the range of exercises you’re able to do at home. JUNE 2022 RUNNERSWORLD.COM/UK 037

How an indomitable spirit and WORDS: NAME NAME. PHOTOGRAPHS: NAME NAME an artistic soul have kept one man running against all the odds WORDS BY LILY CANTER 038 RUNNERSWORLD.COM/UK JUNE 2022

Ralph Jennings crosses the finish line of the San Diego Rock ’n’ Roll Marathon E

Rock ’n’ ‘For such a young kid, that seemed like salvation in adulthood, when he would roll music an enormous distance,’ says Ralph. ‘But my face some of his darkest moments. vibrated personality has always been to strive to do through my best with anything I do. So, I trained for Throughout his teenage years, Ralph his body months with my dad before the race – the continued to participate in high-school as he stood two of us hitting the roads and trails side track and cross-country, but this was restlessly, by side. Can’t say the same about my twin quickly replaced with ‘partying’ when he waiting brother – he was the rebel and never liked went to college. It wasn’t until he moved for the structure, even though I think he had more to Seattle in the 1990s that he began countdown. intrinsic talent with running than me.’  running competitively again. It had taken Ralph Jennings eight long On race day Ralph ‘took off like a dart’, Shy by nature, Ralph found his tribe years to get back on the starting line and and although he struggled in the latter in a local running group. ‘It was a saviour his heart was pounding with emotion. stages, he finished in a very respectable in my life,’ he says. ‘I could have gone into 1:45 – 10 minutes ahead of his dad and, a depression because of my introverted Ralph was truly thrilled to be running more importantly, 15 minutes ahead of Rik. personality, but being with fellow runners, a marathon again, after a near-fatal bout of ‘Not a bad time for a tiny tyke,’ he says. a lot in a similar position as me, meant pneumonia and a subsequent HIV diagnosis, that from 1992 to 1997 I was in the best but the day was also filled with a heavy The race left a lasting impression on shape of my life.’ sadness. He was running in memory of his Ralph, who still recalls the crowd cheering biological mum, who had passed away just his name at the finish line. It turned out Life-shattering blows a few months earlier, and also for his twin that his dad had entered him into a team brother Rik, who had died of an HIV-related competition (a pro, an amateur, a boy and In the mid-1990s Ralph clocked numerous illness the previous year. a girl) and Ralph’s performance had secured sprint and endurance PBs. He knocked out a them first place. ‘That race was the first time 400m PB of 56 seconds, completed the Napa ‘That was in 2008, when I found myself my passion for running and competition Valley Marathon in a 2:45 PB and ran the running my first race in eight years,’ recalls was sparked,’ he remembers.   1997 Las Vegas half marathon in just under Ralph. ‘I ran the San Diego Rock ’n’ Roll 1:14. His 5K time also shot down to 16:50 in Marathon in honour of Rik, who had passed Alongside his love of running, Ralph a race for which he won a trophy – and a pie. away from a blood disorder, and of my had a second passion: drawing. He would biological mum, who had passed away from spend hours sketching the branches of But once again, the draw of nightlife a heart attack. I ran it in a decent time of 3:16, trees, but didn’t believe his mum when hampered Ralph’s running progression. By motivated by my memories of Mum and Rik.’ she praised his artistic talent. Little did 2000 he was working as an accountant and he realise that art would come to be his In the process Ralph raised more than $10,000 for his brother’s favourite charity, Mama’s Kitchen, a critical-illness nutrition programme. The event also reignited his passion for running, which unexpectedly began at the age of eight. Born into a large religious family, with 13 siblings, Ralph did not have the best start in life. Until the age of five he lived in poverty, crammed into a tiny three-bedroom house in Ohio, with a father who struggled with alcohol. His mother, wanting the best life for her children, adopted seven of the younger kids into families in the church. Ralph and Rik went to live with the Jennings family in Colorado Springs, where they were able to enjoy the stunning trails. When the twins were just nine, their adoptive father entered them both into the Garden of the Gods Ten Mile Run. 040 RUNNERSWORLD.COM/UK JUNE 2022

RALPH JENNINGS was given the opportunity of taking a job in that he was put into an induced coma New York or London. Comparing maps, he on a life-support ventilator. decided on London because of all the parks Ralph’s internal organs began failing, dotted across the metropolis. He thought it and no treatments appeared to be working. would be perfect running territory. His parents flew over from the USA to The reality was different. Ralph worked prepare for the worst. In a last-ditch hard and partied harder. His running went attempt to save Ralph’s life, medical staff down to a few jogs around the local parks flipped him over, a procedure now known each week and he stopped racing altogether. as ‘proning’. Instantly, his organs started Then, in March 2005, things took a to improve. Several days later, Ralph was staggering turn for the worse. ‘I started conscious and taken off the ventilator. to feel a bit ill and thought I had a bad case He was suffering from pneumocystis of the flu,’ he recalls. ‘For a few weeks pneumonia, which was so advanced and I lived on Lemsip and destructive on a ‘healthy water. I could barely eat ‘I was so person’s body’ that the Ralph in intensive care suffering from pneumocystis anything. I had a bad habit ill that all I hospital asked if they pneumonia, which left him on a life-support of not wanting to see the wanted was could test Ralph for HIV. ventilator having been put into an induced coma doctor to get checked out – I always thought I could ‘I had absolutely no HIV was ‘no longer a death sentence’ and concern about contracting it, instead it was simply ‘part of who I am’. just self-remedy and I’d but I told them to do the test The support from his best friends and – which they did. Later they close family helped him cope, and watching to be able toeventually be okay. Then, Paula Radcliffe break the marathon world when a good friend offered came back with the news that record while he lay recovering in hospital it was positive,’ remembers was a pivotal moment. He was determined breathe’to cook me dinner one to be able to run again and inspire others to help banish the stigma surrounding HIV. night, he noticed my severe Ralph. ‘To be honest, at the Ralph’s recovery began with relearning loss of weight and insisted that I get time it was the least of my worries. I was how to walk, and a diet of protein shakes and high-fat food to regain weight. After to A&E straight away.’ so ill that all I wanted was to feel better a month in hospital, Ralph was discharged and Rik came to visit. In a cruel twist of A gaunt Ralph, weighing just over 6st, and be able to breathe.’   fate, it transpired that Rik also had HIV and was on the same treatment regime. was rushed to the high-dependency unit It was weeks later, while Ralph was He had been diagnosed in the early 1990s, but had kept it from Ralph. with suspected pneumonia. He doesn’t starting to recover, that the diagnosis sank Always the more ‘rebellious’ of the remember anything about the next three in. Understandably, his initial reaction was pair, Rik struggled with the HIV treatment regime and would miss doses or take them weeks, as his health deteriorated so quickly to be ‘scared’ and he had only the ‘stigma of out of time. Ralph believes this is what ultimately led to Rik’s death in 2007. By the disease’ to draw on. Researching online contrast, Ralph understood the importance of being consistent with the medication worsened his fears; he was bombarded with in order for the body to continue to fight off the virus. The medication suppresses information on shortened life expectancy the virus to stop it replicating in the blood, which can ultimately increase the risk and mortality rates. But reassurance from of the immune system being destroyed by the virus. If the medication is not his doctors was a huge relief. present in the body at all times, the virus will continue to reproduce. ‘The wonderful doctors helped make ‘I’ve been extremely diligent with the it clear to me that taking precautions, and therapy ever since my diagnosis, and my blood tests have indicated that the virus is being healthy and fit, would add to the fact so low in my blood that it is undetectable,’ explains Ralph. He still has a weak immune that living with the virus can be normal system, with a CD4 cell count of just 200 to 300 compared to the average person’s E and not a huge weight or stress,’ he says. Ralph quickly came to the realisation that Left: A nine-year-old Ralph (wearing number 717) with his adoptive dad and brother Rik at the Garden of the Gods Ten Mile Run in 1977. Above: Ralph on the way to securing his team’s win at the Garden of the Gods Ten Mile Run. Right: Ralph on the start line of the Garden of the Gods Ten Mile Run JUNE 2022 RUNNERSWORLD.COM/UK 041

his attention solely back to running – and slipping further down, towards the water. the next obvious step was ultrarunning. Isolated, with the tide starting to come in, Ralph decided to dive straight in and sign panic set in. There was no one around to up for the 125km Transgrancanaria. The help him and Ralph feared getting stuck brutal 8,000-metre elevation gain defeated in the water, unable to move. Fortunately, him at 63km, at which point he had to drop he managed to find a dry patch on the ramp out. Realising he needed to up his game – and eventually hauled himself to the and his training – Ralph returned the next walkway where he called for help. year to complete the route in 26 hours. Over Hours later, an ambulance arrived – and the next few years he ran the Hadrian’s Ralph was able to see the funny side when Wall 111K ultramarathon, the South Coast a dog decided to run over and pee on him Challenge 100K, Festival des Templiers as he lay sprawled on the undercliff. He was 100K, the 100K Cotswold Way Challenge taken to hospital, where X-rays and scans and a third Transgrancanaria.   revealed he had completely ruptured his By 2018 Ralph had qualified and won quadricep tendon, and his kneecap was a lottery place in the ultrarunning crown broken into several pieces. jewel – the Ultra-Trail du Mont-Blanc Surgery followed as medics reattached (UTMB). But five months before the event, the tendon and bolted the knee back Ralph found himself hospitalised for a together. Ralph was faced with eight month with pneumonia again. This time, months of recovery and had to abandon fortunately, he made a speedy recovery. plans to run his first 100-miler, the He puts this down to his high fitness Centurion South Downs Way. This was level at the time – and the NHS. ‘I don’t particularly frustrating, because Ralph know if I would have got the same help in had already postponed tackling the the US,’ he says. ‘The NHS was an absolute Centurion the previous year after lifesaver to me. I got the best care in both his second run-in with pneumonia. cases of pneumonia.’ However, by the end of the year, Ralph Six weeks later, he was running again was running again and completed a 10-mile Ralph Jennings running the Seattle Marathon in and continued his diligent ‘I decided local trail run. Feeling that 1995. The mid-1990s was a golden period for his UTMB training. He made to do longer his luck had changed, he running, when he set PBs over every distance it to Chamonix, the race’s decided to sign up for the start point, but sub-zero 100-miler again, confident 1,200 to 1,400, but the medication means he is at ‘little risk’ of contracting infections stuff becauseconditions took their toll. it would be third time lucky. that his body won’t be able to fight. In December that same As the sun rose he was But Ralph says that his brother’s immune system was ‘confused’ because he was not I wanted toclosing in on 100km, but he year, Ralph went out for a regimented in taking his medication, so seemingly gentle 10K run eventually it attacked his own antibodies couldn’t keep his eyes open. and red blood cells, leading to his death. He interpreted the prove myself’ along the coast. On his return Finding a way forwards ‘terrifying’ feeling of home, he remembers feeling Keenly aware that he wanted to rebuild his running and falling asleep tense around his neck. He fitness, Ralph was spurred by his own HIV diagnosis to get running again, with his as a warning sign that he hadn’t fully instinctively manipulated his neck, hearing heart set on 26.2 miles. recovered, and abandoned the race at it pop and feeling the pressure release. Three years later, Ralph was on the start line in San Diego. Motivated by grief, he the next checkpoint. A simmering headache soon became a was determined to do something momentous in honour of Rik and his biological mum. Although Ralph initially beat himself mind-numbing migraine, which he tried to Against this backdrop of despair, his love for running reignited and Ralph decided to up for making that decision, he says that in control with over-the-counter painkillers. push himself further. ‘I lost my speed, so I decided to do longer stuff to test my ability,’ hindsight it was the right call and he vowed Attributing it to dehydration, he continued he says. ‘I wanted to prove myself again.’ to make another attempt some day. going to work and kept running. After a touch-and-go Ironman Bolton, where he made it out of the swim with just A fortnight later, disaster struck again seconds to spare before hitting gale-force winds on the bike leg, Ralph decided to turn Plague of injuries – this time during a long run. ‘Midway through the run I started On Easter Sunday 2019, Ralph got up early to feel a bit disorientated,’ recalls Ralph. and went for a gentle walk along the south ‘Then, at around 10 miles in, I felt a sharp coast, near his home in Peacehaven. As he pain in my right eye – and following that, meandered along the concrete undercliff, the eye became so blurred I couldn’t see he spontaneously decided to walk down the anything out of it. I initially thought my ramp that led to some beautiful rock pools.  sunglasses had completely fogged up on Unaware that the ramp was covered in one side, but when I took the sunglasses algae, he slipped and fell heavily on his off, the fog was still there.’ backside. The second Ralph hit the ground, Ralph decided to rest for 10 minutes he knew something was seriously wrong before slowly making his way home. with his left knee. He couldn’t move his leg The next day, his right eye was drooping and was unable to stand. He tried to drag significantly and he could no longer ignore himself up the ramp with his arms, but kept his symptoms. His GP suspected that Ralph 042 RUNNERSWORLD.COM/UK JUNE 2022

RALPH JENNINGS Ralph’s amazing portraits of ultrarunning icons, clockwise from top left: Kilian Jornet, Ryan Sandes, Jim Walmsley, Anton Krupicka, Courtney Dauwalter and Scott Jurek

RALPH JENNINGS Ralph’s art, from top left: a charcoal drawing of an anonymous runner; the legendary Kilian Jornet in pastels; two pencil drawings of Darren Smith had dissected the carotid artery in his neck and suffered a stroke during the subsequent longer run. An emergency visit to hospital for CT and MRI scans confirmed he had indeed torn the right carotid artery, and an aneurysm had formed. A small blood clot had broken off and travelled up towards his brain, lodging near Ralph’s eye.   The scans also showed four separate aneurysms in both his left and right carotid and vertebral arteries. As a result, Ralph was prescribed blood-thinning medication, most probably for life, and warned that he could no longer do anything to risk any of the aneurysms potentially bursting. Spikes in blood pressure and heart rate were deemed potentially fatal, so competitive running was out of the question. ‘Hearing this news definitely threw me into a depression,’ Ralph says. ‘I kept thinking, why me? Why are all these health and injury challenges being thrown at me? Am I just being a stupid, clumsy person? I was getting really depressed and feeling lonely and pitiful.’   Then, just months later, Ralph was injured yet again, in March 2020. This time, he slipped during another coastal walk and, desperate to protect his recovered right knee and injured neck, he put out his arm to break his fall. That fall led to a distal radius fracture that required yet more surgery. Ralph was nervous about having his wrist cut open, due to his artery and blood issues, but soon realised his body was learning to recover from everything thrown at it. The healing art confidence and his running commitments, community page, along with a brief Just when Ralph felt things couldn’t get he had never even opened the box. In write-up about his health and how drawing any worse, the Covid pandemic struck. With an HIV diagnosis and a compromised a moment of exasperation, Ralph decided was remotivating him. Very soon the post immune system, Ralph felt ‘extremely anxious’, especially given his ‘track record’. to take out the pencils. had attracted ‘1,000 likes and tons of He decided to self-isolate for as much He began with a rough self-portrait and comments’ from fellow runners. ‘People time as needed, but things started to get on top of him as he locked himself away from posted it on Facebook. Friends and family were moved by the story, and they all gave the world. Work-wise he was in a ‘weird place’: he was winding down a media gave encouraging feedback ‘People were me great words of support,’ business, which was sold after 11 years of and once more he was told moved by says Ralph. ‘I immediately him managing its finances, and was job- he had a talent for drawing. felt reconnected to the hunting during a global health crisis. Spurred on by the positive running community that Unable to run, Ralph – like many people my story andcomments, Ralph started I missed so much.’  during that time – was severely depressed Spurred on, he attempted with no release mechanism. He was to draw whenever he had desperate to find a ‘little spark’ – and that’s when he remembered a forgotten present. gave greata spare moment. He began a portrait of legendary US ultrarunner Scott Jurek – who, Years before, a friend had bought Ralph sketching portraits, using a set of art pencils, but due to his lack of support’photos for reference, and in an amazing twist of fate, he had recently discovered was then suddenly realised he could combine his passion his adoptive aunt’s nephew, for running with his artwork. making them second cousins. Once again Ralph began by drawing his favourite Ralph received positive comments on social ultrarunner, Kilian Jornet. He posted media and people began asking him to do the image on an ultrarunning Facebook commissions for them. But he decided to 044 RUNNERSWORLD.COM/UK JUNE 2022

PHOTOGRAPHY: ACTION SPORTS INTERNATIONAL; FLASH-SPORT turn down paid work, feeling it was too Top: Ralph on the 2018 Ultra-Trail du Mont-Blanc, too far – and recalls the parkrun that he ran much pressure. Instead he focused on which he was forced to pull out of with health issues ‘a bit too fast’ in early February this year. drawing as therapy and cherished the at around the 100km mark. Bottom: Ralph on the trail joy it brought him. at the Festival des Templiers race in 2017 ‘My heart rate was elevated too much and I suffered severe headaches and a droopy Ralph’s catalogue of artwork now provided the perfect Saturday morning eye for the next week,’ he reveals. ‘I’ve includes images of Courtney Dauwalter, goal each week, and also gave him the become resigned to the fact I will no longer Anton Krupicka, Jim Walmsley, Tom Evans, opportunity to meet up with friends be competitive with my running, and I will Ryan Sandes, Emelie Forsberg, some more and fellow parkrunners. just run slow to keep my heart rate low to self-portraits and a handful of anonymous prevent the risk of having another stroke.’  runners. Creating these images was a Ralph was able to get his time down to mental ‘lifesaver’, which he says helped 23 minutes, with a heart rate close to 140bpm. Although Ralph continues to face myriad significantly during the ‘dark times’ of the As a runner of 45 years, Ralph says that he health hurdles, most notably making sure pandemic and reignited his love of running. ‘intrinsically knows’ when his heart rate is that he prevents his heart rate from spiking, elevated and relies on perceived effort with they are not stopping him from running It also gave him the confidence to a heart rate monitor for back-up. But he regularly and he still has one major itch branch out into experimenting with pastels admits that occasionally he’s pushed himself left to scratch: the UTMB. and charcoal, and painting with acrylics and oils. While a pencil drawing can take At 54, Ralph remains hopeful that the eight hours to master, painting is ‘looser and biggest mountain standing in his way now freer’ and Ralph enjoyed the impressionist is a literal one – Mont Blanc. But the goal style he could create in a couple of hours. that’s right in front of him is this year’s His next artistic goal was to develop a series London Marathon, which he’ll be running of paintings based around ultras. in aid of local charity Martlets Hospice, where his best friend volunteers. It will be In the latter half of 2021, Ralph felt in memory of Ralph’s adoptive father, who strong and secure enough to break isolation died in December 2021, and his childhood and step away from his painted trails to put best friend, who suffered a fatal heart his feet back on the earth in real life. He attack in September the same year. began by getting back out on the trail for gentle jogging, careful to ensure that his As for the UTMB? Ralph is still hopeful. heart rate did not rise too high. ‘Another go at UTMB might not be such a far-fetched idea. One step at a time…’ When parkruns resumed after the lockdowns, he used them to gradually and You can sponsor Ralph in October’s London carefully get back into running shape. He Marathon at justgiving.com/fundraising/ found that his local Peacehaven parkrun ralph-jennings1 JUNE 2022 RUNNERSWORLD.COM/UK 045

Running after Covid Two years on, what can the latest science tell us about when it’s safe to lace up our running shoes after a Covid infection and what the long-term impact on our running may be? WORDS BY K ATE CARTER 046 RUNNERSWORLD.COM/UK JUNE 2022

RECOVERY RUNS E

In March 2021, Guy the Institute of Sport, Exercise and Health, Learmonth packed his worked with Team GB athletes in their Team GB kit and joined preparation for the Tokyo Olympics. He the Covid-secure bubble of was also on a panel of experts advising athletes heading to Toruń the International Olympic Committee. in Poland, for the European Like many, he was concerned – particularly Indoor Championships. with the implications of Covid for the heart. ‘At the start of the first wave, there were He was in great form, having recently set was clearly important – and in all positive figures being bandied about that perhaps an indoor PB of 1:46.73 for the 800m. He cases, even the mildest, two weeks with no one in four people who were athletic might hoped for a successful stepping stone on exercise was recommended.  get serious cardiac disease, or myocarditis the way to qualification for the Tokyo [inflammation of the heart muscle],’ he says. Olympics. Things did not go to plan. It was a sensibly cautious approach for ‘They were frightening times. But the reality a new disease. In October 2020, a panel of now is that with larger data-set studies, we’ve ‘Unfortunately, there was a Covid experts published a return-to-sport pathway found that it’s far rarer – probably between outbreak,’ he explains, ‘and I was one of the – the Graduated Return To Play (GRTP) 0.7% and 3% of individuals. Most people athletes who came back with it. I felt awful protocol – in the British Medical Journal. think that real, symptomatic myocarditis by the semi and didn’t make the final, so All athletes testing positive – including is present in less than 1% of athletes.’ I knew something was wrong. But I passed professionals and Olympians, with fitness all the tests to get on the plane. The next levels most of us can only dream of – should But myocarditis was not the only concern. day I felt horrendous – vomiting all night, have a minimum of 10 days’ rest, and be ‘In the early stages of Covid, we were advising feverish, with an awful migraine.’ symptom-free for seven days before starting people with it not to exercise for fear of the again, which they should do very gradually. potential that their immune system could A PCR test eventually confirmed what This applied to totally asymptomatic cases, be modulated by vigorous exercise, which he suspected. But that was just the beginning. too. Anyone with more serious, prolonged could possibly make them more vulnerable ‘Where I went really wrong was being really or complicated symptoms was advised they to deterioration,’ Dr Hull explains. ‘Hence stubborn,’ he admits. ‘I had a few easy days, might need further investigations, including the guidelines of leaving at least 10 days but got back into training straight away. I blood testing, cardiac monitoring and with no exercise at all.’  was determined I wasn’t going to let Covid respiratory function assessment.   affect me. I was doing an eight-mile run on But much has changed since then, says the treadmill at home the day the positive Caution, in other words, was vital. And Dr Hull. ‘First, we know that the incidence result came. I thought: I’m super-fit and if this was how careful the super-fit must of myocarditis is much lower, so that risk is healthy, I’ll get through it like anything else. be, surely the armchair athlete must be even And that was the worst thing I could’ve done.’ more so? Two years on, we have considerably more knowledge about this new disease Top athletes, however, excel precisely – though certainly much still to learn.  because of their sizeable stubborn streaks, so Learmonth battled on. He was soon back  Dr James Hull, a consultant respiratory into seriously hard training. ‘Things just physician at Royal Brompton Hospital and started slowly declining, and my body started breaking down. It took about three months Don’t rush to lace before I could really admit that something up your trainers after was wrong. I tried to rule everything else out, contracting Covid. before I finally had to accept it was Covid.’  Ease yourself in Cautious approach In the early months of the pandemic – with much of the world in lockdown, vaccines just a hope and daily stats of hospitalisation and death a grim routine – little was known about how the virus might affect the otherwise super-fit. In June 2020, when professional football restarted in empty stadiums, doctors working with the top clubs found alarming signs. There seemed to be early evidence that the virus was causing inflammation of the heart, which might seriously endanger elite athletes. A battery of tests for footballers, including cardiac monitoring, 048 RUNNERSWORLD.COM/UK JUNE 2022

RECOVERY RUNS reduced. Second, we know that it’s a rare are more persistent than others. So when Potential complications occurrence for an athletic individual to be hospitalised or to develop serious problems. do you know if it’s okay to run?   When looking at those Covid red flags, it’s Third, we’ve got vaccines in place, which effectively modulate the disease course and There’s an oft-repeated piece of folk hard not to sound alarmist, so it’s important make it a far milder condition. In addition, there may be the drift of the condition to the wisdom that if the symptoms of your virus to remember that serious complications are Omicron variant, which appears to be better tolerated and more rapidly recovered from.’ stay above your neck, then you can probably rare. Take myocarditis: as Dr Hull says, it’s All of this has led Dr Hull to slightly less crack on. Below your neck, rest. Is it true? much less prevalent than initially thought. cautious recommendations for returning to exercise. It’s important to stress, as he does, Dr Hull laughs. ‘There was absolutely no In September 2020, a US study published that there are provisos and red flags, and that you must be careful not to ignore warning data or basis to support that, but I led in JAMA Cardiology found evidence for signs or take generic advice over what’s right for you. As always: listen to your body. a publication in the British Journal Of Sports myocarditis in 15% of 26 college athletes But for those who experience relatively light or asymptomatic Covid – which thankfully Medicine last year who tested positive is still the vast majority of us – it’s positive news. ‘We now think in terms of 48 hours looking at our Be aware of what for Covid. But a larger where you don’t do anything at all,’ says Dr experience of Covid study in May 2021 Hull. ‘Then, you can get back into some light exercise – within the parameters of isolation.’ in Team GB athletes your individual found just 2.3% – and preparing for Olympic some of those cases Light, however, really does mean light: keeping your heart rate low, and never trying and Paralympic Covid symptoms were ‘subclinical’ and to make up for missed sessions. Realistically, competition. We are telling you only diagnosed after just a couple of days off may not be nearly found that those extensive testing. A long enough for many. The recovery period individuals who had third study* suggested from Covid is variable, and some symptoms symptoms that were a universal screening localised above the neck actually did have approach with a cardiovascular magnetic a quicker recovery and were far more likely resonance (CMR) scan in Covid-positive to get back to feeling fully back to sport, than athletes places ‘unnecessary stress on those who had symptoms below the neck, ie healthcare resources’, with ‘false positives the presence of breathlessness or chest pain.’   and harm’ possible and ‘no known benefits’. Be aware of what your individual Covid Another fortunately rare but potentially symptoms are telling you, and never ignore serious complication post-Covid is blood any red flags. ‘If you have any chest pain, clotting. ‘The warning signs are sharp, palpitations, inappropriate dizziness or stabbing pains in the chest,’ says Dr Hull. shortness of breath associated with chest ‘If it feels like you are being stabbed with tightness, then stop,’ says Dr Hull. ‘But if a needle, or if you get a swollen unilateral not, if you feel up to it you can restart light [one side] calf, such as a DVT, you should be exercise, such as a light jog, but keep your very cautious. It might not reflect an injury heart rate below 60% to 70% of maximum.’  or a tear or pull. Your blood is more sticky when you’ve got Covid, so you’ve got to be careful if you do have a clot not to assume it’s something else.’ If you suspect a clot, seek medical RED FLAGS help as soon as possible. And what about your Stop running if you lungs? We have seen reports experience any of of serious lung damage after a Covid infection, and the following complications that don’t Chest pain or seem to respond to standard palpitations medication. Covid can cause pneumonia and, in severe Unexplained cases, acute respiratory dizziness distress syndrome (ARDS). So some runners might be Shortness of nervous about giving those breath/chest lungs a hard workout post-Covid. Yet one thing tightness we do know now is that Unexplained those who are physically fit swelling in legs and exercise regularly are giving themselves a huge advantage. ‘In general, with data we see of people coming out of Covid, there seems to be a prevalence of somewhere between 2% to 5% who have protracted changes [to their lungs] on X-rays and CT scans,’ says Dr Hull. ‘But my experience with athletes is that just doesn’tE JUNE 2022 RUNNERSWORLD.COM/UK 049

‘I’VE GIVEN UP HOPE OF ANY MEANINGFUL RECOVERY’ Mysterious and potentially devastating, long Covid can be a hammer blow to some people The Office for Sawyer discovered, but had occasional a little stronger, years, I’ve given However, there is National Statistics it can be a cruel cognitive trouble, until one day in up hope of any a glimmer of hope estimates that 1.5 blow. Sawyer constant fatigue, October 2020. ‘I meaningful that running itself million people in started running in and muscular and couldn’t run at all recovery and I’d may help long- the UK now have 2015, aged 50, and joint pain. In May – neither my legs settle for being Covid sufferers. long Covid, in didn’t look back. 2020, he tried a nor my lungs able to run 5K A new study from which symptoms Between October short run/walk. ‘I wanted to know. again without a the Pennington including extreme 2019 and March still remember how It was like someone break,’ he says. Biomedical tiredness, shortness 2020, he ran PBs difficult it felt; far had flicked a switch ‘I don’t have good Research Center of breath, chest at every distance worse than my first – one day I was days and bad days, at Louisiana State pain or tightness, – from 5K to attempt at C25K,’ feeling reasonably I have good minutes University in the US problems with marathon. Then he says. The next good, the next I and bad minutes. found that exercise memory and came Covid. ‘I had few months were couldn’t manage It’s impossible to can be used to concentration and typical flu-like a struggle, but he even a few metres. plan anything. break the chain joint pain continue symptoms – fever, felt he was getting I had a referral to My advice is get reaction of for more than 12 sweats, headaches, a long Covid clinic vaccinated and do inflammation, weeks, and cannot muscle aches, slight in March 2021, but everything you can which can lead be explained by cough – but was to be frank, it was to avoid infection. to developing another cause. The without doubt the a waste of time.’ If you get infected, diabetes and prevalence of long sickest I’d been,’ His muscle pain I’d urge taking more depression in the Covid in runners he says. After four has eased slightly, post-symptomatic months after a is similar to the weeks, he felt well but he still has joint rest. And after that, person recovers general population enough to attempt pain and cognitive I’d build up far more from a Covid and, as Andy a return to work, trouble. ‘After two gradually than I did.’ infection. occur. I can’t think of a single athlete where a full day of testing, which found all sorts of Lingering effects I’ve seen protracted lung changes, and I’m problems with my diaphragm and my lungs, For the many runners who love the sport as much for the mental health benefits as not aware of any literature that has suggested and a couple of blocked airways,’ he says. the physical, it’s reassuring news that with no red flags, you can cautiously return to otherwise. It was a concern at the start of ‘I couldn’t breathe with my diaphragm, running pretty soon after infection. Yet the reality is that Covid symptoms are often the pandemic, certainly, but it hasn’t been everything was in my chest. I worked with frustratingly inconsistent. You might feel good enough to attempt a run – but when something I’ve seen in reality.’ a respiratory specialist for six weeks to learn you do, you feel terrible.  Dr Hull has, however, worked with how to breathe again!’ Learmonth also says One reason why returning to running might feel harder than expected can be many athletes – that his sleep patterns found in some fascinating research by Dr Jennifer Radin, an epidemiologist at the including Learmonth went haywire, which Scripps Research Translational Institute helped him understand in California. Before Covid hit, she was ‘I had to work with a– who have developed working on a project using data from breathing ‘disorders’ why his body was wearable tech to predict the spread of ‘flu simply not recovering.  in real time’. Users uploaded their Fitbit respiratory specialistafter Covid. ‘When we data, and by identifying the proportion each investigate that group, While such cases week who had abnormal data on metrics, are deeply frustrating such as resting heart rate compared with for six weeks to learnthere’s quite a high their baseline, the researchers could to breathe again’ for athletes, whose predict flu-like illness.   proportion who livelihoods depend on have what looks So Dr Radin and her colleagues were in the perfect position to apply this approach like dysfunctional performances, the key to the new virus. They created an app where users in the US and Australia could share breathing, or what we might term a breathing thing to remember is that, for the rest of us, data from their Fitbit, Garmin or Apple pattern disorder,’ says Dr Hull. ‘That’s a form exercise protects. In particular, moderate of condition where people tend to breathe activity boosts immune function. A study more through the upper part of their chest published in the British Journal Of Sports or the apices of their lungs. And it becomes Medicine concluded that meeting the very inefficient because the gas exchange physical activity guidelines – and having part of the lung is at the bottom.’ greater fitness – decreases the likelihood To help athletes such as these, respiratory of severe Covid infection. ‘Physical fitness therapists work on breathing techniques – protects from hospitalisation, development a little like the diaphragmatic breathing that of complications, development of lung yoga regulars may have practised. Indeed, fibrosis and potentially provides a more respiratory physio helped Learmonth. ‘I had rapid recovery from illness,’ says Dr Hull. 050 RUNNERSWORLD.COM/UK JUNE 2022