Fenix Rising Just. Try. Harder.

Trainer Tech
We run the rule over Rewire your brain to The secrets of sole
Garmin's new gear push past your limits science revealed





  
   


  
   

AUGUST 2017 4.50
mensrunninguk.co.uk

RUN
THE
CITY
Bring it all back home with
our guide to urban running

HOW TO
train in the heat
speed up your recovery
make your own sports drinks
MR79_001.indd 1 16/06/2017 12:36
 Worn by
Anton Krupicka

Fastwick Headband BUFF

Made for sweat

Run harder, longer with BUFF headwear to protect against
sun and sweat, plus make you visible to vehicles 150 meters
away.

Look for the hat & neckwear

matching in design.

www.buff.eu

MR79_002.indd 2 15/06/2017 20:52

 INSIDE THE AUGUST ISSUE

CONTENTS
34 11
News and reviews
Urban running Featuring a genius battery
Get the most out of your pack (pictured), the all-new
Garmin, a Salomon shoe thats made
city-based sessions to measure and a 100m world record
in ski boots, obviously...

PACE

14 MY RUNNING LIFE
Amputee ultrarunner Dave Mackey on
learning to live with his injury

16 SURVIVORS GUIDE
Common mistakes and how to avoid
them of the first-time marathoner

18 KIT BAG
If youve cash to spare, these high-end
shoes are packed with premium tech

42
New runners library
Who to Like, read and
follow in the age of
social media

23 JUST TRY HARDER

Effective steps to toughening up
and maximising your potential

28 HOT TOPIC

48
Resident marathon man Steve Way
on how to run strong in the heat

30 TRAIL MIX
How to freshen up your trail running
Trainer tech and avoid an off-road slump

The science behind 32 BRITT SCHOOL

the shoes on your feet Team GB ultrarunner Robbie Britton on
the art of packing for a long-distance race

August 2017 mensrunninguk.co.uk 3

MR79_003-004.indd 3 15/06/2017 21:11

 60
Innsbruck Trailrun Festival
Damian Hall goes on
an Alpine adventure

55
Weight-loss heroes
MR meets five blokes who
went from fat to fit

66
FUEL RACE

73 DIY NUTRITION 83 GOTHENBURG HALF

From bars to gels; how to fuel up for
a fraction of the cost
78 RUNNERS DIGEST
Meal replacement shakes are growing
in popularity, but are they any good?
Is the worlds largest half marathon worthy
of the hype? Isaac Williams reports
Ones to watch
Meet the rising stars
of British running

80 RECIPES
Four Asian-inspired recipes to look
forward to after a tough session

88 CONNEMARATHON
Gary Dalton returns to his home country
for a testing ultramarathon experience

93 KESWICK MOUNTAIN FEST

Running, cycling and film premieres
plenty on offer in the heart of Cumbria

4 mensrunninguk.co.uk August 2017 @mensrunninguk

MR79_003-004.indd 4 15/06/2017 21:11

 Its time to take your run somewhere different this summer, step off the pavement
and into nature. Discover new routes and enjoy seeing your surroundings
in a whole new light as you run towards sunset.

Leeds Edinburgh London Bristol

20th May 3rd June 24th June 8th July

Sign up to a 10k trail run on our website www.salomonsunsetseries.co.uk

#sunsetseries

MR79_005.indd 5 15/06/2017 20:53

 EDITORS LETTER

Editor Wesley Doyle

wesley.doyle@wildbunchmedia.co.uk
Assistant editor Isaac Williams
isaac.williams@wildbunchmedia.co.uk
Art editor James Wilkinson
james.wilkinson@wildbunchmedia.co.uk
Social media editor Melody Smith
social@wildbunchmedia.co.uk
Multimedia editor Josh Puttock
josh.puttock@wildbunchmedia.co.uk
Editorial director David Castle
david.castle@wildbunchmedia.co.uk
Contributors
Robbie Britton, Steve Way, Jim Old,
Matt Maynard, Damian Hall, Rob Kemp,
Peter Liddiard, Joseph Delves, Joel Snape,
Alex Mills, James Poole, Rob Kemp, Gary Dalton
ADVERTISING
Alexis Berg

To advertise call 020 8996 5058

Commercial director Allan Pattison
allan.pattison@wildbunchmedia.co.uk
Tel: 020 8996 5058
Advertising manager Cristina Slattery Lopez

Reason to run Cristina.lopez@wildbunchmedia.co.uk

Tel: 020 8996 5167

Senior marketing executive Paul Clayton

paul.clayton@wildbunchmedia.co.uk
hile the calendar may be full of organised races and events, not everyones Subscriptions manager Liam OConnor

W running life is dictated by competition. Goals come in many different shapes

and sizes and so does the impetus to achieve them. If this issue has a theme its
subscriptions@wildbunchmedia.co.uk
Commercial editor Angelina Manzano
that reasons to run go way beyond simply wanting to be involved in a sport. angelina.manzano@wildbunchmedia.co.uk
Take for example the five blokes who used their unwanted weight-gain as a spur to getting Managing director Nick Troop
out and reclaiming their lives (p55). Not only did they turn their health around they also nick.troop@wildbunchmedia.co.uk
found out things about themselves they never would have without running. Published by
Wild Bunch Media Ltd
You can also find #runspiration from your environment, whether that be the Gable House, 18-24 Turnham Green Terrace,
mountainous trails of Austria (p60) or the streets outside your own front door (p34). London W4 1QP Tel: 020 8996 5100
Hitting the books (and tablets, phones and laptops) is also a good way to find running Licensing and syndication
inspiration. So weve curated our own Mens Running library of essential reading and Allan Pattison Tel: 020 8996 5058

watching (p42), meaning you can gen up on training tips and courageous stories, while Printed by
William Gibbons Tel: 01902 730011
also keeping tabs on the amazing feats being performed by the professionals.
Distribution by
Speaking of which, with athletic titans such as Mo Farah and Scott Overall entering the Marketforce (UK),
twilight of their careers, we look at the next generation of UK runners (p66) wholl be 2nd Floor 5 Churchill Place, Canary Wharf,
inspiring people to lace up their trainers and find themselves through running. London, E14 5HU

All this plus our usual mix of races, kit, recipes and training tips.
No part of this magazine may be copied, reproduced or stored in
a retrieval system without prior written consent of the publisher.
Wild Bunch Media Ltd 2014.
Mens Running is a UK publication, published by Wild Bunch Media
Ltd, and is not associated with any other mens running magazines.

To subscribe call 0844 245 6920

UK standard annual subscription rate is 29.97
Europe standard annual subscription rate is 50
Rest of World standard annual subscription rate is 80
mensrunninguk.co.uk
ISSN 2042-972X
C O N T R I B U T O R S

Cover: San Francisco

Photo: Asics

JOEL SNAPE JAMES POOLE DREW PRICE

New father Joel fills gaps
between parenting by
training, researching training
and writing about training.
His reading list is on p42.
Founder of AdeventRunning
and Strava-sponsered
athlete James explains
how to get the most out of
running in the city on p34.
A qualified nutritionist Drew THREE ISSUES FOR 1
works with Olympians and Turn to page 40 and find
amateurs, and is the author out how you can
of The DODO Diet. His take subscribe and get three
issues for 1
on liquid nutrition is on p78.

6 mensrunninguk.co.uk August 2017

MR79_006.indd 6 16/06/2017 13:08

 NEW
POLAR
M430

I N T E G R AT E D W R I S T- B A S E D RUNNING RUNNING SPEED AND

GPS H E A R T R AT E PROGR AMME INDEX D I S TA N C E F R O M
THE WRIST

New Polar M430 GPS running watch with wrist-based heart rate
and Polars advanced training features.

Discover more at polar.com

MR79_007.indd 7 15/06/2017 20:53

 Leo Francis/Red Bull Content Pool

Wings for Life World Run

A picture-perfect scene at this years Wings for
Life World Run in Cambridge. The UK version
of the international race which sees runners
cover as much distance as they can before being
caught by a catcher car was won by Jacek
Cieluszecki, who covered 68.8 kilometres.
wingsforlifeworld.com

MR79_008-009.indd 8 16/06/2017 07:33

MR79_008-009.indd 9 16/06/2017 07:33
MR79_010.indd 10 15/06/2017 20:54
 PACEMAKER
WATCH THIS
Garmin Fenix 5
499.99, garmin.com
The Fenix is Garmins flagship premium GPS
sportswatch and has set the benchmark for the
serious athletes wearable tech. This new iteration
does not disappoint as it has a battleship-load of
features to help your running and navigation, plus
monitor activity and track sleep, all while pinging
you annoying smart notifications. Theres so much
in the device, youll likely not use half of it.And then
theres the question of that rather large price tag.
When wearing, it feels a bit big and chunky
(especially if youve got a slim wrist), but it looks
reassuringly expensive, equally sporty and
fashionable, and the quick-release straps let
you play around with the look further.
As to be expected, the features are all excellent.
Wrist-based heart-rate monitoring, though still not
as accurate as a chest strap, offers a really useful
guide to fatigue or overtraining. As well as lactate
threshold test, audio updates for pace and HR, a
virtual racer feature, and sport analytics including
Training Effect, which tells you the benefits of your
last session. Training Status, meanwhile, indicates
if youre getting fitter or losing your edge.
Theres room for improvement though. V02 max
is at least five points out, compared to a lab test. The
battery lasts about 18 hours in GPS mode and after
that, in UltraTrac mode, the stats are a bit wild. The
breadcrumbing feature tries to make you repeat a
whole route, rather than take you the shortest way
back to the start. And the Garmin Connect app is
still less than user friendly. Oh, and did
we mention its also a lot of money. 8
10

MR79_011.indd 11 16/06/2017 07:34

 OFF-PISTE
Max Willcocks, an ambassador for Fulham-based sports
footwear specialists Profeet, has set a new world
recordfor the fastest 100m wearing ski boots.
Max, 34, is an accomplished ultrarunner, but this was
a different challenge. As important as athletic ability was
the choice of boot. Max recently spent time in Austria ski
touring in the Atomic Backland. I felt really comfortable
and we knew it was light and flexible, he said.
Other than my normal training and a lot of ski touring,
I didnt put any specific work in, Max admitted. The
only times I had run in them before was while running
away from lifties [chairlift operators] when we were
night touring! Max smashed German Andre Ortolfs
existing mark of 17.65, taking over 3.5 seconds off his
time to cross the line in 14.09 seconds.
Profeet

7
MADE TO MEASURE 10
How often have you been told finding the perfect
shoe is all about individual preferences? What works
for one, wont for another, and thats the thinking
behind Salomons new-launch ME:sh shoe.
The new Twinskin, a knitted mesh thats part of
a two-component system Salomon has devised,
creates a shoe that, after a set of measurements,
moulds itself to your feet. Its all early days yet ROCKMYRUN APP
but in short you, the customer, will go in-store, Free/$4.99/month, rockmyrun.com
get measured, answer a set of questions If you find listening to Joy Division doesnt quite fire
about requirements, preferences etc and you up that big hill, then you need this app. It
leave 300 euros lighter in the pocket but monitors your heart rate or cadence (it can even
with a hand-crafted shoe perfectly sync to that all-important 180bpm) and selects
suited to your running needs. customised mixes, according to your genre
Words Paul Larkin

The shoe has only just preferences, such as Retro Pop and Feel Good 80s,
appeared in Salomons home to help you maintain a pace. As you go quicker,
country of France, but the future faster tempo songs are selected. Mixes can be
of running shoes is just about here streamed or downloaded. Its ace.
and for all of us, not just the elites.

12 mensrunninguk.co.uk August 2017 Tech reviews Damian Hall @mensrunninguk

MR79_012-013.indd 12 16/06/2017 07:35

 NEWS AND REVIEWS

9
10
TAKE YOUR PIC
TEX:ENERGY INSPIRING SHOTS FROM THE
INFINITE ORBIT WORLD OF INSTAGRAM
99.80, texenergy.co.uk
Battery charger packs are great for
keeping phones, watches or torches
alive during multi-stage races. But some
cant fire up a flat battery. The 346g
Tex:energy Infinite Orbit can. It offers
electricity limited only to the strength of
your arm. You simply wind it up to
charge your device. Ten minutes
provides 30-plus minutes of phone talk @Kilianjornet Jumping to the
time or six hours of torch light. For spring!!! Have a good long weekend!!
emergencies, just two minutes of #TimeToPlay @salomonrunning
circular action will be enough to make a
call. It works in extreme temperatures,
is water and dust resistant, and comes
with a lifetime guarantee. Its genius.

BEATS POWERBEATS3
WIRELESS EARPHONES
169.95, beatsbydre.com @roundsheffieldrun weve decided
Wireless earphones for runners are still often plagued that these views are some of the best
by issues of comfort and staying put inlugs. But, cityscape vistas in the UK. Do you agree?
helped by an adjustable cord length, this impressively
light pair are perfectly comfy in the ears theres no
forcing them in.Twelve hours of play per charge is
also impressive and sound is largely spectacular, if
a tad bassy at times.
If were being picky, the power buttonis a bit too
subtle,but the biggest quibbleis simplyhow
expensive they are. Yikes.
7:03
8 The winning time of Mara
@salomon Today is
#InternationalRunningDay. Grab
10 Lorena Ramrez at the Ultra a friend and run!
Trail Cerro Rojo in Puebla,
Mexico. Echoing the @oxfordstridersrunningclub
barefooted brilliance of the Train hills, hills and more
Tarahumara in Christopher hills. Never can you get toooo
McDougalls Born to Run, the much hills. Never moan again
22-year-old woman won the about hills!
race wearing a pair of sandals
made of recycled tire rubber.

August 2017 mensrunninguk.co.uk 13

MR79_012-013.indd 13 16/06/2017 07:35

 MY RUNNING LIFE

IF IT HAD HAPPENED TO ME WHEN I WAS

YOUNGER I WOULD HAVE BEEN HEARTBROKEN
Dave Mackey, 47, is a two-time US UltraRunner of the Year. In 2015, he
fell off a ridge while training in the mountains near his home in Boulder,
Colorado. After a year and a half of surgeries, recurring infections and
constant pain, he decided to have one leg amputated below the knee.
He is now attempting to start running again with a prosthetic leg
I love being outdoors. It gives me a lot can be a smart strategy by the way (run had 20 years of ultrarunning. If it had
of energy and fulfillment. Adventure is the flats, hike the hills). happened to me when I was younger
a big part of why I run, too. Exploring, I would have been heartbroken. But
discovering new places, seeing the The amputation was my idea. As a I have got other things in my life now:
changes in the mountains every day. physicians assistant I knew what the my family, my work.
My proudest achievement so far has other options entailed: basically years
been running consistently at the top of painful rehabilitation that was The ultrarunning community has been
level for so many years. Im also proud unlikely to work. fantastic. Ive had financial support and
of winning the North American messages from around the world that
Ultrarunner of the Year award in 2011. There are amputees out there climbing helped a lot. And it was a passing
And I still hold a few course records and Everest. So I knew there was a high ultrarunner who pried the rock off my
notable trail records (FKTs). chance of being active again. leg. I still have goals. I want to do the
Using the prosthetic has been quite a Leadville Series [a six-race series that
Before I started ultrarunning I paid my bit harder than I thought. I had pictured culminates in the famous 100-mile
dues in the shorter half marathons and going out for a jog within a few weeks Leadville 100 race]. But I wont be
marathons. Most of my races were on of the operation, but I had to get my running to win.
the trails in Colorado and Alaska in the muscle memory back and learn how
mid 1990s, without much fanfare. Then I could walk before I could run. I wasnt My favourite place to run is right out
I ran and won my first 50K at the even weight bearing for the first six my back door. Living at the base of the
Kokopelli Trail race in 1997. weeks post-op. Colorado mountains means I can link up
to many different trails and circuits and
Any person with strong joints can I can now hike on the trails and come straight back home. When I lived
run or at least complete an mountain bike, but Im still struggling in coastal California it was much the
ultramarathon. As writer Bryon Powell to run. And Im still figuring out same feeling.
says, its all about relentless forward downhill skiing. It shouldnt be a
progress. Most ultrarunners are in fact problem, though. I just need to work at Dave Mackey is a Hoka One One athlete,
walking or hiking half the time, which it. Im glad it happened after Id already on Twitter as @mackeydave.

14 mensrunninguk.co.uk August 2017 Interview Adharanand Finn @mensrunninguk

Photography Miwok 100

MR79_014-015.indd 14 16/06/2017 12:01

 INTERVIEW

Dave Mackey (left) competes in the

Miwok 100 ultra, before his injury

August 2017 mensrunninguk.co.uk 15

MR79_014-015.indd 15 16/06/2017 12:01

 STEREOTYPES

Dont ruin those SURVIVORS

GUIDE
hard yards in
training by making
this guys poor
race-day choices

THE NEWBIE EXPENSIVE WATCH

MARATHONER
He had to remortgage the
house to get it, but this
bit 1of wrist tech has the
functionality of a sports
DONT BREAKFAST LIKE A KING science lab even though
The marathon newbie knows hes going to hes only interested in his
burn a lot of calories today anything up to average pace.
3,000. Which is a lot of eating. Just save it
for after the race though cramming a full
English down your throat will only cause
GEL BELT
problems later on. Instead, go for foods
Our man has stocked up on
high in carbohydrate the whole meal
those day-glow gels hes
should be 80% carbs with a bit of protein
heard people talk about. Of
which is easily digestible and something
course, if hed done a bit of
youre used to. The aim is to replenish your
research hed have found
liver glycogen without filling yourself up;
out that 45g of carbs is
a bagel with peanut butter is ideal.
suggested per hour when
running a marathon from
a product tried and tested
TIGHT IS RIGHT
during long training runs.
Our first-timer reads up on the new gear
Whats that, first-timer, you
(in great magazines like this one) so knows
havent done any long runs?
about the latest in running R&D.
Oh dear
Compression gear is all the rage and shows
off his recently developed calves and biceps
nicely. However, while there is definite
science behind the claim to aid recovery
after running, the benefits of wearing them NEW TRAINERS
while you run are sketchy at best, with one Our marathon virgin loves a
study from Indiana University finding no good selfie but on race day
improvement in performance at all. So save theres actually going to be
the compression for after youve actually people taking pictures of him,
run the race struggling with restrictive so he wants to look his best.
clothing in the final miles may well hinder Which is why hes planning
rather than help you. to run in a pair of box-fresh
trainers. More fool him, as
you really need to make sure
a pair of shoes are the right
ones for you before you toe
FIVE THINGS YOU WILL NEED ON RACE DAY the start line. You want to
get at least two to three runs
1. Safety pins for your race number (including one long one) in
2. Vaseline for the sake of your nipples before you know if theyre the
3. Sun block yes, even in Blighty shoes to take you over the
26.2. Dont risk blisters, heel
4. Toilet paper because you never know
spurs or worse just to look
5. Lip balm to prevent sore, cracked lips good crossing the finish line.

16 mensrunninguk.co.uk August 2017 Words Wesley Doyle @mensrunninguk

Illustration Peter Liddiard

MR79_016.indd 16 16/06/2017 07:36

MR79_017.indd 17 15/06/2017 20:55
 FLASH THE CASH
When moneys no problem, the best shoes on the market offer
a premium level of run-boosting tech and cushioning
On Cloudflash
160, on-running.com/en-gb
Ons fastest ever running shoe weighs in at a feather-light
220g. Of course, the Swiss brands trademark cloud cushioning
remains, but the shoes other elements are stripped back to the
extreme. The midsole, for example, well, there isnt one. Instead,
On have opted for a thin and flexible Speedboard saving on
weight and maximising the push-off phase. The upper, too, is
indicative of Ons drive to deliver everything with nothing; thin
mesh is reinforced by an Exoskeleton design that keeps your
foot locked in without feeling restrictive. The durability of the
Cloudflash will be called into question if youre looking to clock
marathon miles, but for summer speed you wont find a more
responsive, at-one-with-your-foot option.
Verdict: Verdict:
18 mensrunninguk.co.uk August 2017
MR79_018-019.indd 18
Altra Escalante
115, altrarunning.com
The Escalante might be a zero-drop road shoe, but it still ticks
all the boxes when it comes to comfort. Its also supportive and
grippy, and the knitted upper hugs nicely around the top of the
foot. Altras go-to wide forefoot space allows your toes to splay,
while the sleek nature of the design keeps everything feeling
locked in place. The midsole, though, is the real star of the show
and an exciting breakthrough from the Cheshire-based brand;
offering a responsive springiness to rival that of the Adidas
Boost and Saucony Everun. If youre looking to switch to a more
minimalist style of running, this could work as a transition shoe.
But if not, the bouncy and cushioned nature of the sole makes
it a solid option for shorter, quicker runs.
16/06/2017 07:37

HOKA Conquest 3
130, hokaoneone.eu/en
Divisive as a calculator, HOKA shoes split runners into two
camps: those who think theyre the comfiest shoes in the world
and those who see them as the antithesis of natural running.
The Conquest 3 is a maximal stability shoe thats unlikely to
unite those camps, but it does what it aims to do brilliantly.
The upper is made from a breathable, air mesh material
that does everything it needs to do without being anything
groundbreaking. The real star of the show is the typically in-
your-face, full-length midsole cushioning; complimented by
a dual-layer midsole built with an EVA top-layer that provides
a nice, firm ride, with all the protection and stability you could
ever ask for.
Verdict: Verdict:
MR79_018-019.indd 19
SHOES
Asics MetaRun
200, asics.com/gb
The MetaRun was released in November of 2015 with all the
fanfare and jargon-loaded promises that weve come to expect
from a lead brands new shoe. With a new and improved
FlyteFoam midsole made with organic, instantly re-forming
fibers a small carbon stability system (AdaptTruss) and
MetaClutch external heel counter, it certainly sounds like a
marathoners dream. And theres no denying that it provides
a smooth ride; the upper fits like a glove and the FlyteFoam
provides just enough cushioning without hampering speed.
Unless pronation detriments your running, however, the
AdaptTruss stability system will feel clunky and unnecessary.
Worth the considerable sum?
August 2017 mensrunninguk.co.uk 19
16/06/2017 07:38
MR79_020-021.indd 20 1
MR_June_DPS_Run.indd 15/06/2017
13/06/2017 20:56
15:29:49
 NEW RELEASES MOST WANTED

FOOTWEAR NIKE ZOOM FLY

Breaking2 was a moonshot project that
NEUTRAL Encourage your speed and enhance your comfort with our range
of neutral shoes from some of the biggest names in running. not only pushed the boundaries of human
endurance but drove product innovation
further than ever before, resulting in a
shoe that brings you the perfect balance
of speed and durability. Targeting all
runners, the Nike Zoom Fly showcases a
carbon-infused nylon plate for enhanced
running eciency and Lunarlon foam
Nike Air Zoom Pegasus 34 adidas Pure Boost DPR LTD Saucony Freedom ISO for long-lasting cushioning. Celebrate
Nikes ambitious and pioneering attempt
Dynamic Fit technology boost midsole TRI-FLEX rubber outsole to go sub-two with the ocial Breaking2
colourway available online now!
Heel drop - 10mm Heel drop - 8mm Heel drop - 4mm

Nike Zoom Fly

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STRUCTURED For the perfect blend of motion control and cushioning,

check out our extensive range of structured shoes online.

ASICS Gel-Kayano 24 Brooks Adrenaline GTS 17 Mizuno Wave Inspire 13

FlyteFoam midsole BioMoGo DNA midsole Seamless upper

Heel drop - 10mm Heel drop - 12mm Heel drop - 12mm

QR: 155325 - 150 QR: 145892 - 115 QR: 155222 - 120

RUNNING CLOTHING
TOPS Run strong and breathe easy with our range of
lightweight and breathable running tops for men. SHORTS Choose from our huge selection online and find the
perfect pair of shorts to help you enhance your run.

www.prodirectrunning.com

Nike Flex 2-in-1 7 Inch adidas Supernova

adidas Supernova SS Tee ASICS SS Seamless Top Distance Shorts 5 Inch Shorts

QR: 161587 - 35 QR: 155386 - 32 QR: 153472 - 35 QR: 161583 - 35

MR79_020-021.indd 21 2
MR_June_DPS_Run.indd 15/06/2017
13/06/2017 20:56
15:30:15
 2017 awards 2017 awards

READER'S VOTE
WE HAVE LISTENED TO FEEDBACK FROM YOU OUR READERS - AND NOW YOU HAVE THE CHANCE
TO HAVE YOUR SAY AND VOTE FOR YOUR FAVOURITE RACE, CHARITY, BRAND, RETAILER, OWN
BRAND, RUNNING CLUB, MEDAL, INFLUENCER AND SHOW OF THE YEAR.
SIMPLY LOG ON TO MENSRUNNINGUK.CO.UK/AWARDS

BRAND
OF THE YEAR

RETAILER INFLUENCER
OF THE YEAR OF THE YEAR

OWN RUNNING
BRAND CLUB
OF THE YEAR
ENTER OF THE YEAR

NOW

CHARITY MEDAL
OF THE YEAR OF THE YEAR

RACE SHOW
OF THE YEAR OF THE YEAR

ENTER ONLINE NOW: MENSRUNNINGUK.CO.UK/AWARDS

MR79_022.indd 22 15/06/2017 20:57

 TRAIN

Just. Try.
Harder
Can you really go faster just by
gritting your teeth and going for
it? Yes, but its not easy. MR
investigates the new science
of effort and endurance

nce upon a time, the popular take on running

was that your subconscious was firmly in
O charge. A central governor in the brain, the
theory went, was in control of how fast you
could go, and would shut things down before your body
could suffer from heart problems or go into heat shock.
Now, though, science has started to suggest that,
actually, youre the one in charge. According to the
increasingly accepted psychobiological model, theres
always more in the tank and the real trick is accessing it.
The important thing is perceived effort, typically
abbreviated to PE. Your almost inevitable slowdown
happens, not at some arbitrary biological limit, but when
you hit the highest PE youre prepared to put up with. The
good news? By building mental fitness, youll increase
your maximum PE as well as experiencing less effort at
any given intensity of exercise. The even better news?
Just by reading this, youve moved off the starting block:
if you buy into the idea that its possible to increase your
effort level with practice, youll build that mental fitness
faster. Thats the first step: heres how to take the rest.

Words Joel Snape August 2017 mensrunninguk.co.uk 23

Photography Asics (above) & istockphoto.com

MR79_023-027.indd 23 16/06/2017 08:18

 PREPARE TO HURT
The race-day strategy that most
obviously contradicts traditional sports
psychology is bracing: or, to put it
another way, expecting things to get
nasty. Picture the perfect race an
effortless trot on PB pace, with birds
singing and a cool breeze rustling the
trees and youll be fine, as long as thats
how things turn out. But if its slightly
tougher than expected if, at the halfway
mark, youre feeling worse than you think
you should research suggests youll
slow down, even more than you
biologically need to. Or, as Matt
Fitzgerald, author of How Bad Do You
Want It? puts it, There are two parts to
perceived effort: how you feel, and how
you feel about how you feel. Meanwhile,
in a 2014 study, non-athletic volunteers
who were coached in accepting
unpleasant feelings as an inevitable part
of certain experiences reduced their
perceived effort during high-intensity
exercise by 55%, while increasing time-
to-exhaustion by 15%. The quick version:
accepting that your session is going to
hurt, according to science, can reduce
the unpleasantness associated with pain
without actually reducing the pain itself.
SET BETTER GOALS
If someone tasked you with shaving 10
seconds off your 5K PB on your next run,
you might at least be able to give it a
sporting shot, right? So heres the follow-
up question: if they asked you to chop
two minutes off your time, would you do
better or worse? Its likely to be the
24 mensrunninguk.co.uk August 2017
MR79_023-027.indd 24
latter: studies suggest that how much
effort you can put into reaching a goal
depends on how attainable it seems. If
its obviously impossible, youre unlikely
to try hard, but if its too easy, you wont
reach your full potential as borne out by
a study from Israels Ben-Gurion
University, in which students given a
difficult/realistic goal improved more
than ones given an unattainable or easy
one. Part of the magic of repeatedly
running the same distances is being able
to make fractional improvements at
known distances but, according to the
science, the better-defined goal the
faster youre likely to go. With this in
mind, its worth considering this: rather
than just shooting for a sub-4 marathon,
might you be better off setting your
ambitions at a 3:55? Aim (relatively)
high, and youll gain in the long run.
SWITCH YOUR FOCUS
I focus on the painthe only thing thats
real, Johnny Cash once sang, and
though thats a fine lyric for a downbeat
toe-tapper, its absolutely the worst way
to cope with the Royal Parks Half. In
a study published in the Journal of
Science and Medicine in Sport, trained
cyclists took on a series of time trials,
either racing against ghost avatars
of themselves, competitors or blank
screens. Not too surprisingly, the cyclists
did best during the virtual races, and
worst against the blank screens the
time when they also reported being the
most internally focused. They also
reported the same amount of perceived
@mensrunninguk
16/06/2017 08:18
 TOUGHEN UP

effort, despite the fact that they were

moving faster. The lesson? Switching
your focus to external factors: like the
crowds, competitors ahead of you, or just
the clock, can reduce your perception
of pain but actively practising coping
strategies like positive self-talk ahead
of time can enhance the effect, allowing
you to push even harder.

WORK ON YOUR GRIT

According to psychologist/researcher
Angela Duckworth, one quality above
nearly everything else is a key predictor
of success among everyone from West
Point military cadets to junior spelling
bee champions and its not IQ, physical
ability or V02 max. Its what Duckworth
calls grit. Grit is passion and
perseverance for long-term goals,
explains Duckworth. Grit is having
stamina; sticking with your future, day in,
day out and working really hard to make
that future a reality. And while pre-
existing grit is a good indicator of whos
going to experience success among a
group, theres good news for anyone
who doesnt have it: the research
suggests its a quality you can build.
Develop a habit of daily challenge-
exceeding-skill practice, suggests
Duckworth, who insists that her family
husband and daughters included are
always working on one hard thing at
a time. As a runner, this means doing
harder workouts, but also sticking with
things: if you decide to do a six-week
training block and find it tougher than
expected, dont just hop to a different
programme. Youll build tenacity, or
maybe just learn to pick your
programmes better.

BUILD RESILIENCE
If youre hoping that everything goes
your way on race day nice weather,
smartly spaced water stations, the odd
spectator proffering handfuls of Jelly
Babys you might be lacking what

GRIT IS HAVING
STAMINA; STICKING
WITH YOUR FUTURE,
DAY IN, DAY OUT
August 2017 mensrunninguk.co.uk 25

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 26 mensrunninguk.co.uk August 2017 @mensrunninguk

MR79_023-027.indd 26 16/06/2017 08:19

 TOUGHEN UP

IN SOME CASES, THE LOW-DOSE TRAUMA OF

REPEATEDLY BEING FRUSTRATED AT EVENTS CAN
PROVIDE THE SPARK AN ATHLETE NEEDS TO BUST
THROUGH A SLUMP
sports psychologists call resilience, or
the ability to respond well to adversity.
To some extent, this is a product of your
past experiences in a 2013 study
published in the journal Psychological
Science, researchers found that students
whod experienced moderate amounts of
adversity during childhood had a higher
pain tolerance than those whod been
through traumatic experiences or never
dealt with anything bad but the good
news is, its also a quality you can
improve on. In some cases, the low-dose
trauma of repeatedly being frustrated at
events can provide the spark an athlete
needs to bust through a slump but if
waiting around to miss a bunch of PB
opportunities doesnt appeal, another
option is to prepare for the worst.
Practise racing in hot, cold or rainy
conditions, with minimal support and no
headphones, and youll improve your
ability to get it done when the conditions
are bad and your motivation is low. You capable of trying harder. Seriously: keep
should probably still get your hydration your name on your shirt.
strategy on point, of course.
AND FIND FASTER
GET SUPPORT FRIENDS
Its the race-day cliche: put your name on There are plenty of reasons to join a
your vest, even if its just in marker pen, running club: the camaraderie, the
because at least one person will yell your company, the fact that theres always
name at mile 22, when youre really someone there to make sure you dont
starting to flag. But theres more to call it a day before your last couple of hill
playing to the crowd than simple self- sprints get done. But theres also a
congratulation: by encouraging what science-backed benefit: when youre
psychologists call the audience effect, in a group thats working together, you
youll harness the physical boosts that benefit from an effect known as
come from having people cheering you behavioural synchrony, where the body
on. In a 2002 study from the Journal of releases heightened levels of mood-
Sports Science, for instance, subjects did elevating endorphins that take the edge
treadmill tests with varying amounts of off the unpleasantness. And in a 2009
verbal encouragement, or in total silence. study, published in Biology Letters,
The group that got the most frequent researchers concluded that Compared
cheers showed higher blood-lactate with training alone, group training
levels at the end of the test, suggesting significantly increases pain threshold.
that just having someone yell at them got Its not exactly the same thing as
them closer to their true physical perceived effort, but the conclusions
potential. And other studies suggest that unavoidable: if you can stay with the
an encouraging audience also reduces pack, youre getting bigger benefits than
the perception of effort: making you feel just having someone to talk to.

August 2017 mensrunninguk.co.uk 27

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 THE HEAT IS ON
Running in truly hot conditions can be tough;
dehydration and fatigue set in sooner and
performance can suffer. Luckily, marathon
maestro Steve Way is on hand to provide some
invaluable advice for summer running
ve always believed Im
rather good at running in the
I heat, if I do say so myself. Ive
had some great races in hot
weather, like my debut over the 100K
distance back in 2013: a scorching hot
day in Stockholm where all my
competitors faded in the heat and I kept
my pace going for the win. Recently,
however, Ive had a really bad experience
in hot weather judging my effort very
wrong in last years Wings for Life World
Run and ending up in an ambulance after
throwing up over David Coulthards feet.
So why such a big difference between
these two races? In one word:
acclimatisation.
I went into the Stockholm race having
done all my training in some great
weather with one of our hottest summers
in a while. In contrast, the Wings for Life
race was a freakishly hot day in May after
a chilly spring build-up.
The lesson to be learned, both in this
example and for training in general, is if
you are running in a climate you are not
used to it will affect your performance
and you need to account for that. As the
temperature increases this summer,
dont be disappointed if you find you
need to slow down your training,
especially on some of your longer runs.
If you train with a heart-rate monitor you
will notice an increase in your pulse
compared to the same-paced runs in
cooler weather. Its not all bad news
though, as if the hot weather continues
youll find your body will start to adapt
and within a few weeks youll be back
running the same pace you were before
you just need a little patience.
The other key aspect when it comes to
training in the heat is hydration. If youre
28 mensrunninguk.co.uk August 2017
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like me then in the winter months you
can get away with drinking very little
water on your runs, however its not only
foolish but also dangerous to think you
can get away with the same when things
heat up. As well as making sure you take
some water out with you while running,
it is also more important than ever that
you start your runs already well hydrated
and replenish lost fluid as part of your
recovery routine. If you need to get an
idea of how much fluid you are losing
during your run then get into the habit
of weighing yourself before and after
every kilo is roughly a litre of fluid lost.
And dont forget, the beauty of all this
heat training is that if you find yourself in
a race on a much cooler day you may just
be pleasantly surprised with your
performance, as sensible training in hot
weather can lead to some impressive
aerobic gains.
MUST-TRY RUN: SUMMER SPEED
This short session works well in the heat as youre all done
before you really start to get that internal body temperature
up too high. Focus on form rather than worrying about
hitting a specific pace in the hard efforts.
10 x (1min hard/1min easy)
The hard sections should be a little faster than 5K effort but
try to also keep moving at a reasonable pace during the easy
1min intervals.
TIP OF THE MONTH: ENJOY YOUR EASY RUNS
Easy runs in the summer should be enjoyable, dont forget to
smell the roses, relax and make the most of the decent
weather. Your pace on these days should be the last thing on
your mind. also keep moving at a reasonable pace during
the easy intervals.
Photography istockphoto.com @mensrunninguk
16/06/2017 12:07
 TRAINING TIPS

LIFES A BEACH

GOING ON HOLIDAY? DONT FORGET YOUR

TRAINERS AS THE BEACH HAS BENEFITS

MUSCLE STRENGTHENING
The beach itself forms an obstacle course, says
Myprotein nutritionist Jack Boardman. The
various hurdles, changes in ground consistency
and lack of straight lines serve as agility training
and help strengthen your legs and core. Save
your sprints for the clear, flat straights and work
different muscles, channelling your core, calf
muscles and hamstrings for the explosive power
of leaps and turns when avoiding an obstacle.

BURN MORE CALORIES

The sand is great for running on, says
Boardman. Whether firm or loose it creates
resistance and studies suggest you can burn 30%
more calories on sand than on Tarmac. The
instability of beach running and the smaller,
stabilising muscles surrounding your knees will
be put to greater use than on a level surface.
Ultimately strengthening them in ways a
treadmill cant.
Though the more unpredictable surface might
sound hazardous impact injuries are reduced.
A study by Griffith University, in Queensland,
Australia, revealed that when you land on soft
sand, the amount of time in which your feet sink
into it is increased, therefore reducing the hits
taken by your knees, ankles and hips.

BAREFOOT BENEFITS
Further rewards can be reaped from going
barefoot on the sand. By running barefoot your
foot muscles, calf muscles and toes will be
strengthened as they are continuously being
forced to grip as you balance in the sand, says
Boardman. Beach runners believe running
barefoot also offers a natural acupressure for
your feet, which otherwise can be left blistered
and calloused by road running on shoes. Plus you
dont need to take your trainers off before you go
running into the sea when youve finished.

August 2017 mensrunninguk.co.uk 29

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 TRAIL MIX
Dipping into trail running for a quick race here and
there is always an option, but getting through to the
lock-in phase requires proper pacing and patience.
Matt Maynard tells you how to go the distance
bar-hopped my way round
several sports during my 20s.
I Admittedly I usually stayed
for more than just a drink, only
giving up climbing, cycling and finally road
running once forcefully ejected due to
injury or excess. Before moving on,
though, I often got to know some of the
regulars, whose long relationship with
their sport was still remarkably fresh.
Trail running, with all its variety, is where
I have managed to keep my focus for
several years now. The secret, I am slowly
learning, is to look beyond mere fitness
goals and achievement.
RACE
When new to trail running, the thought
of putting on a number and being
competitive across fields, through woods
and over mountains, can be intimidating.
Until you actually do it that is. I wouldnt
advise plodding through your first race
either. Instead, pick a race distance that
you have completed in training. Spend two
to three months replicating the terrain and
elevation you will tackle. And then run it so
hard that youll need help taking your
socks off at the finish line. Going into a race
with massive commitment will prove a
refreshing reset to stale-paced training
runs, and will show you what you are
capable of. It will also introduce you to
other members of the community.
DONT RACE
So youve run a few races, have some
scores to settle and have battle scars to
30 mensrunninguk.co.uk August 2017
MR79_030-031.indd 30
show for it. Hopefully youve met some
new local training partners along the way
too. Very quickly the internet and your
new friends seem fit to explode with ideas
about how you can race longer, further
from home and more frequently than ever.
Time now to disconnect. Many trail runners
burn out in the first few years from racing
hard and training light. This often leads to
long-term exhaustion, frustration and
eventually slipping away from the sport.
Instead, be kind to yourself. Run trails
for fun, and not just to reach a certain heart
rate. Run trails because you want to forget
about work, not because it feels like it. Run
trails with people who make you feel
happy, and who always fist-bump or high-
five at the end of it. If you do want to jump
back into racing after a few months, you
might be surprised to find you are at least
as strong as where you left off.
CROSS-TRAIN
If youve been trail running for a couple of
years and havent been injured, its either
because you have been very smart about
your training or its in the mail. Recovery
from a first injury is where many trail
runners give up. Racing lots, or always
running the same route at the same quick
pace puts you on the fast-track to hours of
physiotherapy. You can help avoid injury
by completing recovery runs, as well as
tackling varied terrain at different speeds,
providing the stimulation to allow your
body to get stronger.
Better still, tear yourself away from one
of your weekly trail runs, replacing it with
Photography Matt Maynard
strength training. Press ups, sit ups and
plank exercises will strengthen your core
for those dynamic and asymmetric strides
taken when running on uneven ground.
DIG DEEP
If you liked routine you would play squash
every Tuesday with Nigel. If you liked soft-
touch you would swing weights with a
personal trainer and then Jacuzzi. But
instead you chose trail running. There
must be something about you that relishes
rain and embraces adversity. Thats not to
say you need to suffer. Just make sure you
put yourself in a situation every once in
a while where you are able to dig deep.
Running the same race or route faster
doesnt count. Nor does buying hardcore
gear or stating your trail itentions. You
need to get out there. Run the long way
home when the weather is nasty. Keep
training with a headtorch when the nights
draw in. Get out early on Saturday before
life gets in the way (hangover regardless).
And try tackling terrain where you have to
use your hands, or signing up for a
challenge that gives you night sweats.
As you recalibrate your brain so extreme
discomfort now registers as mild
inconvenience, you will increase your
capacity for ever greater challenges. The
positive effects will be experienced well
beyond just your trail running.
HAVE FUN
The worst and most serious mistake you
can make with trail running is taking it all
too seriously. Make sure you do it for
yourself, and try leaving your watch,
phone and Apps like Strava turned off
sometimes. Getting back to basics and
learning to use a map and compass brings
new independence and confidence to your
running. Your new capabilities can be
stretched further by bringing another
person into the sport and by shepherding
them to places they wouldnt imagine their
feet could take them.
And never forget your old local trails.
Dash out and run them in jeans, or after
a beer if it makes you happy. Life is short.
And there are only so many trails you can
run before closing time.
@mensrunninguk
16/06/2017 08:20
 TRAIL

The beauty of trail running is its variety:

no two runs are the same

THATS A MAP
Order yourself an Ordnance Survey.
Specifically, a custom map 1:25,000
scale get yourself a map with your
home at the centre and the number of
local trails or cut-throughs you havent
run is bound to surprise. Pin it up and
highlight each new route you tackle.
ordnancesurvey.co.uk/shop/custom-
made-maps.html, from 16.99

August 2017 mensrunninguk.co.uk 31

MR79_030-031.indd 31 16/06/2017 08:21

 ULTRA ADVICE
International
ultrarunner
Robbie Britton
has some lessons
from the frontline
When it comes to kit, it pays
to get the balance right
HOW MUCH IS TOO MUCH?
When it comes to running kit the simple
answer is, as in life, you can never have too
much. There will always be a faster pair of
shoes, a shorter pair of shorts and smarter
smart watch. Do you need all of this kit?
Of course not. Do you want it? Maybe.
However, when it comes to race day,
especially in ultrarunning, there is such
a thing as too much kit. At every race start
there are people carrying everything but
the kitchen sink, for every eventuality and
weighed down by this huge backpack.
Im not saying you just turn up in a
singlet and a string vest, la the 80s, but
its a vicious circle. Carry more kit and you
go slower, so youll need more food, more
water, more kit. Carry less kit, you can go
faster and you might need less.
One problem is athletes buying large
backpacks and feeling they need to fill
32 mensrunninguk.co.uk August 2017
MR79_032.indd 32
BRITTS
SCHOOL
them up. If you buy a 12-litre backpack then
chances are youll find 12 litres of stuff to
put into it. Line up at the start of UTMB
with a five-litre pack and you can still fit
everything in, minus the fourth spare base
layer you packed, Just in case.
On the other hand, you cant actually
own too many backpacks/shoes/socks/
bottles/bandanas/watches/shorts/buffs/
altitude masks Just kidding, the altitude
masks are a complete waste of money.
Everything else could be the right bit of kit
you need for a certain day, as who knows
what shoes youll need on race day?
Make sure you have sufficient space at
home to store your running collection and
that your partners collection is equally
sized. If your partner isnt a runner then
make sure they a) never find out just how
much those soft flasks costs and b) have
suitable presents that coincide with every
Photography istockphoto.com
new TomTom Adventurer or pair of SLab
shoes you need to buy.
When it comes to racing you have to
start with light is right and then adapt
accordingly. If there are thunderstorms and
its -20 use your noggin and dont pack
the strip vest and three-inch shorts.
And remember that small headtorches
are a false economy, as any benefit from
their reduced weight and size is lost by not
being able to see where you are going.
Tiny waterproofs are excellent to pass
the kit check but most are useless if it
actually rains. If its going to rain
throughout your race then take a decent
jacket, unless youre Wim Hof and you can
jog through the Arctic in your pants. The
more extreme your races become, the
more you need to think about safety and
that will always override travelling light.
Ultra rule #13
Be ready to get caught short. Over your
illustrious ultrarunning career youll have
an accident once if youre lucky. For
races, have a little plastic bag with toilet paper
and, once used, take that paper with you to the
nearest bin or my dog will try and eat it.
SLEEVE IT!
Arm Warmers are awesome
and not just for European
Mountain Goats. You get to
wear a vest and a long sleeve
top at the same time! The
versatility is great, especially
for races that start early in the
morning in the cold but quickly
warm up. Another way to travel
a little bit lighter, too.
@mensrunninguk
16/06/2017 08:24
MR79_033.indd 33 15/06/2017 20:58
 34 mensrunninguk.co.uk August 2017 Photography James Carnegie @mensrunninguk

MR79_034-039.indd 34 16/06/2017 08:26

 FREEDOM
OF THE CITY
IDYLLIC TRAILS AND HILLTOP
VIEWS MAY BE ALL OVER
#RUNNERSOFINSTAGRAM BUT, FOR
MOST RUNNERS, DAY-TO-DAY TRAINING
TAKES PLACE IN MORE BUILT-UP, URBAN
ENVIRONMENTS. SUCH SETTINGS MIGHT
NOT BE AS WORTHY OF SOCIAL MEDIA,
BUT CITIES CAN BE THE PERFECT
RUNNING PLAYGROUND AS LONDON-
BASED RUNNER JAMES POOLE EXPLAINS
MR79_034-039.indd 35
unning solo can be an incredible gift.
That me time away from work deadlines,
R overbearing commitments and overdue
chores. Theres always something special
about those miles logged in peace and quiet with only the
rushing of blood in your ears and your inner monologue
for company. Silently putting the world to rights one
footstep at a time.
But perhaps the most beautiful thing about running is
the smorgasbord of opportunity it presents. In general,
most runners dont think of running in a big city as an
enjoyable experience: the noise; the traffic; the eternal
wait at the lights for that tiny green man to turn from red
to green.
And its true, these and many more things can make
running in an urban environment an alien experience.
But what if you stop and reframe it for a moment. What
if every annoying stop at a traffic light became an
opportunity to look left, right or up at the world around
you? Why not avoid the main thoroughfares and seek out
new, less chaotic routes? What if the best way to run in
this sort of space was to do it with others rather than on a
solo mission? The cityscape can offer huge opportunities
to become a better, happier runner. Its just a matter of
thinking a little differently.
August 2017 mensrunninguk.co.uk 35
16/06/2017 08:30
 XXXXXXXXX
OWN THE CITY
If youve ever been to London you will
never fail to be impressed by getting in
a black taxi and asking for some random
address and the driver depositing you
at the door of said place some time
later without ever using a smartphone
or asking for directions. It takes years
to learn the Knowledge, but in no
time you, too, can become a master
of navigation like a London cabbie.
The necessity of avoiding tourists and
commuters means taking side roads, rat
runs and alleyways. Before long youll
36 mensrunninguk.co.uk August 2017
MR79_034-039.indd 36
be intuitively dashing down quiet paths,
sprinting across parks and taking joy in
knowing that the fastest way to travel
in your town is not on four wheels but,
in fact, two feet. Take pride in really
knowing the city you live in.
SLOW DOWN AND LOOK AROUND
When you live in a city the focus on
avoiding getting run over or dodging
people can give you a tunnel-vision
view of the world. Instead of putting
the blinkers on and just getting the run
done, slow down and admire the view.
@mensrunninguk
16/06/2017 08:26

Check out how the early-morning light
cuts between buildings, or how the sun
sets over the city. Relax and go with the
flow. Why not take out that phone and
capture a photo of your run and share it
online? You never know, you might just
motivate someone else to go out and do
the same.
#SQUADGOALS
London is a city with more than seven
million inhabitants and a vibrant urban
running scene. Its not an exaggeration
to write that its possible to run with a
MR79_034-039.indd 37
different running club, group or crew,
for free, every day of the week. While
solo running can offer a more mindful
experience, there can be no arguments
that group running can help runners
push themselves to better performances.
The accountability to meet at a
regular time, the camaraderie when
the running gets tough and the pack
nature of shared goals are just three
reasons to give group running a try.
adidas runners and AdventRunning
(London), GoodGym (nationwide) and
Still Waters (Manchester) are great
URBAN RUNNING
examples of welcoming running crews/
groups offering different urban running
experiences. Most solo runners would
benefit from at least one group session
a week, so if you are looking to take
your running to the next level why not
give this a try?
HAMMER TIME
Theres no doubt that running on the
roads is hard on the body. If you look
at the training schedule of any elite
long-distance runner you will see many
of their runs shun concrete in favour of
August 2017 mensrunninguk.co.uk 37
16/06/2017 08:27
 other, softer surfaces. The good news
for city dwellers is that there are plenty
of options to avoid only pounding
the pavements. London is one of the
greenest cities in the world with green
spaces occupying almost 50% of the
city with Manchester, Bristol and
Birmingham also home to decent-sized
parks and woodland areas. Adding
variety to a run by using whatever green
space is available can be a fantastic way
to add variety to a run and lessen the
impact of running solely on the road.
FULL-BODY WORKOUT
Stairs, ramps, bridges and the continual
side step to avoid tourists can be
fantastic tools for a full-body workout.
Take stairs two or three at a time to
build explosive power. Use the lines
Stairs, ramps, bridges and
continual side steps to avoid
tourists can be fantastic tools
for a full-body workout
38 mensrunninguk.co.uk August 2017
MR79_034-039.indd 38
in paving slabs to work on improving
cadence. Sprint between lights and
make a run a fartlek tempo session. The
options for using your environment as
a training ground are endless.
Necessity is the mother of
invention.
So whether you are living in a big city
or visit one from time to time, why not
mix things up and embrace the chaos.
You might just find that it adds a new
dimension to your enjoyment and helps
you take your to a whole new level.
What do you have to lose?
James is co-founder of AdventRunning
(ar-endurancesports.com), a Captain
for adidas Runners London and an
ambassador for Strava.
5 REASONS TO TRY
URBAN RUNNING
Theres no shortage of running clubs,
squads and crews in big cities. Hook up
with a group and push yourself to run
further or faster.
Use stairs, ramps and traffic lights to
build strength, agility and speed.
Explore the city to you live in. Instead of
using the busy routes, seek out back lanes,
alleyways and shortcuts. Be better than
Google Maps.
Discover parks and public gardens to
give your tired legs a break from pounding
pavements.
Variety is the spice of life. By mixing up
the running you do you will be a happier,
stronger and better runner.
@mensrunninguk
16/06/2017 08:27
 URBAN RUNNING

August 2017 mensrunninguk.co.uk 39

MR79_034-039.indd 39 16/06/2017 08:27

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MR79_040-041.indd 41 16/06/2017 12:59

 THE NEW LIBRARY
OF RUNNING
Thanks to social media, keeping pace with the worlds most inspiring
runners has never been easier as long as you know who to follow.
Log on, subscribe, Like or have an old-fashioned read of this lot to
remind yourself why you love lacing up your trainers

YOUTUBE: GINGER RUNNER
Ethan Newberry is the most prolific
running-gear reviewer on YouTube, but
forget that for a second. Ignore his
breathless comparisons of wicking tops
and dig into his virtual runs: a mixture of
headcam and documentary-style footage
of some of the worlds most beautiful
routes and races. Sure, watching him trot
along the verdant trails of the Gorge
Waterfalls 100k or huff up the Sun
Mountain 50-miler might grate a bit if
youre mostly relegated to plodding along
pavement, but it might also remind you
why youre running in the first place, and
convince you to sign up for a race thats
more about scenery than split-times. If
nothing else, youll get some second-hand
experience of some of the planets best
running terrain.
PODCAST: MAGNESS & MARCUS
ON COACHING
Sure, there are slicker podcasts out there
with the briefest of musical stings at the
start, this ones typically a straight hour of
monologue from there on out but there
arent many with more to say. Hosts Steve
Magness and Jon Marcus take on
everything from marathon specificity to
marginal gains from the perspective of
elite-level coaching and almost always
provide a take thats as useful for
beginners as pros.
INSTAGRAM: @KILIANJORNET
The best thing about Kilian Jornet,
considering the discipline hes chosen to
specialise in, is how much fun he always
seems to be having. You might expect the
Instagram account of a UTMB winner to be
all #EmbraceTheGrind and tooth-gritted
suffering, but theres none of that here: just
lots of smileys, exclamations marks and
#TimeToPlay hashtags from a man with
the puppy-dog enthusiasm that comes
from getting paid to do the thing he loves
most in the world. Also expect perfectly
captured sunrises, breath-stealing
mountain scenery and a surprising
amount of jumping in puddles.
BOOK: EAT & RUN
Would you run better on a plant-based
diet? Its debatable, but this cookbook-
slash-memoir from ultrarunning icon Jurek
(himself one of the stars of Born To Run)
has enough lentil-heavy recipes (the
burgers are surprisingly good) and
training philosophy to be worth reading
for even full-bore carnivores. At the
minimum, itll help you get more greens.
BOOK: IRONWAR
Sure, runnings only a third of an Ironman
race less, if you go by time but Matt
Fitzgeralds breakdown of the rivalry
between two of its all-time greats,
culminating in the most ferocious race in
the sports history, is about three times as
good as most other books, so the maths
still works out fine. Interspersed with a
stroke-by-step rundown of the 1989 Kona
world championships stay spoiler-free
if you dont already know the result are
investigations into why perceived effort
is so important, the truth about running
economy (Fitzgeralds research suggests
that your body will find its own most
efficient movement if you just run hard
enough, for long enough) and just how
important genetics are. Its also a
fascinating take on training styles: star
athletes Mark Allen and Dave Scott
couldnt be more different in their
approaches, and both have reached the
pinnacle of their sport.
BOOK: TWO HOURS
Though it doesnt take in Kipchoges

42 mensrunninguk.co.uk August 2017 Words Joel Snape @mensrunninguk

Illustrations istockphoto.com

MR79_042-046.indd 42 16/06/2017 12:18

 WIDER READING

August 2017 mensrunninguk.co.uk 43

MR79_042-046.indd 43 16/06/2017 12:19

 ONCE UPON A TIME, THE FOUR-MINUTE MILE WASNT JUST AN IMPRESSIVE
FEAT BUT A MATTER OF LIFE OR DEATH: SPECULATION HAD IT RUNNING FOUR
LAPS OF A TRACK IN 60 SECONDS EACH MIGHT KILL ANYONE WHO TRIED
achingly close effort at breaking
endurance sports toughest barrier, Ed
Caesars book sets the stage perfectly:
tracing the history of the marathon from
its roots to the modern day, alongside a
discussion of the boundaries physical,
mental, and even geographical that need
to be broken for the record to fall.
DOCUMENTARY: RUNNING TO
THE LIMITS
In 2005, filmmaker Alex Vero was an
overweight smoker, heavy drinker and
recovering from surgery when he decided
to try to qualify for the Beijing Olympics in
the marathon. Three years later, he ran
well, lets not spoil the surprise, except to
say that its impressive. Argue all you want
about genetics: this documentary (first
shown on Channel 4) is a testament to the
rapid gains anyone can make with total
commitment.
BOOK: THE PERFECT MILE
Once upon a time, the four-minute mile
wasnt just an impressive physical feat but
a matter of life or death: speculation had it
that running four laps of a track in 60
seconds each might be far enough past
the bodys physical limits to actually kill
44 mensrunninguk.co.uk August 2017
MR79_042-046s.indd 44
anyone who tried. Neal Bascombs 2005
book charts the tale of Roger Bannister
(and the lesser-known John Landy and
Wes Santee) setting out to break runnings
most iconic barrier: and its so well written,
youll fly through it at a pace.
BOOK: ENDURANCE
There are other books about Zatopek
Today We Die A Little is also worth a read
but with unprecedented access to the
main players in his life, this tale of running,
set against the backdrop of Cold War
politics and paranoia, is the best.
Chronicling the mans life from the 1948
Olympics through to his persecution in
Soviet-controlled Czechoslovakia (he
briefly worked in a uranium mine), its
equal parts inspiring, depressing and
uplifting.
YOUTUBE: LIFE IN A DAY: THE
WESTERN STATES 100 MILE
ENDURANCE RUN
LA-based filmmaker Billy Yang likes three
things: running, mountains, and making
films about people running around
mountains. Most of his back-catalogues
on YouTube, but this exploration of the
Western States 100, the USAs most iconic
ultra, is the standout: a compare-and-
contrast look at four female athletes
prepping for the event, and just what it
takes to compete at an elite level.
BOOK: THE SPORTS GENE
David Epsteins investigation into what
makes a star athlete takes on a multitude
of sports, but running both for speed and
distance play a central role, in a book
thats crucial reading if you ever want to
win an argument about the so-called
10,000 hour rule. Jamaicas sprinting
dominance, the Kalenjin tribe of Kenya and
the worlds best ultra-distance athletes all
come under the microscope in a book that
also works as a primer on gene theory and
evolution. If youre feeling dispirited about
not hitting a 5K PB recently, read this and
then go get your V02 max tested.
BOOK: DUEL IN THE SUN
These days hes one of elite runnings most
controversial figures, but back in 1982
Alberto Salazar was arguably the best
distance athlete on the planet: and when
he raced the little-known Dick Beardsley
in the Boston Marathon, it was arguably
the most exciting race in the history of the
event. Neither man ran as well again
@mensrunninguk
16/06/2017 12:30
 WIDER READING

THE PERFECT MILE

CHAPTER 3

August 2017 mensrunninguk.co.uk 45

MR79_042-046s.indd 45 16/06/2017 12:30

 WIDER READING

Beardsley fell foul of a drug addiction and

Salazar battled depression and exercise-
induced asthma but this, ultimately, is an
air-punchingly triumphant read.

BOOK: THE END OF THE WORLD

RUNNING CLUB
There isnt much good fiction about
pounding tarmac, but Walker gets it: here,
indolent hero Edgar Hills forced into
activity by being separated from his family,
and his reconnection with running is a
done-in-three-days page-turner. The plot
chugs along at blockbuster pace, but the
real joys in the reminders of how running
makes everything else easier or, as Hill
has it: You dont have to think about the
distance or the destination or about how
far youve come or how far you have to go.
You just have to think about whats in front
of you and how youre going to move it
behind you.

ENTRY IS JUST $1.60

AND A CAR LICENSE
PLATE FROM YOUR
HOME STATE THE BARKLEY
DOCUMENTARY: THE BARKLEY
MARATHONS: THE RACE THAT EATS
ITS YOUNG MARATHONS:
THE RACE
If youve never heard of the Barkley
Marathons, its one of the worlds most
savage races: 100 self-navigated miles
around woodland terrain, two Everests-

THAT EATS
worth of elevation gain and 60 hours to do
it all in. Entry is just $1.60 and a car license
plate from your home state, only 40
people compete every year and most

ITS YOUNG
years, nobody finishes. If that doesnt
sound like fun, this documentary isnt likely
to convince you otherwise but itll
certainly give you endless respect for the
men and women who attempt it, and for
eccentric race director Gary Cantrell. Itll
also keep you guessing until the end and,
hopefully, make your Wednesday morning
session seem a bit less daunting.

46 mensrunninguk.co.uk August 2017 @mensrunninguk

MR79_042-046s.indd 46 16/06/2017 12:31

MR79_047.indd 47 15/06/2017 20:59
 48 mensrunninguk.co.uk August 2017 Words Joseph Delves @mensrunninguk
Photography istockphoto.com

MR79_048-053_WD.indd 48 16/06/2017 09:40


Trainer
TECH
CAN WHAT YOU WEAR ON YOUR FEET REALLY MAKE
YOU A MORE EFFICIENT RUNNER? MR INVESTIGATES
he fantasy of lacing
on shoes that impart
T superhuman abilities isnt a
new one. The sandals worn
by Hermes, messenger of the Greek
gods, were known as talaria. Originally
described as made of gold and allowing
the wearer to run swiftly as a bird, its
only in later retellings of greek myth
that they gain literal wings.
Several thousand years later another
Greek innovation, the marathon, is still
helping drive the quest for footwear that
might allow us to push beyond the limits
of whats possible solely through the
application of muscle and bone.
During Nikes recent and highly
choreographed sub-two-hour project,
Eliud Kipchoges became the fastest
man ever over the marathon distance.
Somewhat less romantic than the
feathered appendages on Hermes
slippers, his shoes were controversially
fitted with carbon fiber springs designed
to help propel him forwards.
Created as part of a project that drew
on expertise from a vast range of fields
to examine every conceivable aspect
of the attempt; from the ideal climatic
conditions, to the genetic makeup of the
runners, Nikes Zoom Vaporfly shoes are
likely the most high tech ever created.
So high tech in fact that the brand claim
MR79_048-053_WD.indd 49
SHOE SCIENCE
they boost running efficiency by a huge
4% versus their next fastest models. At
elite level thats easily the difference
between being an also-ran and a podium
contender.
An unfair advantage?
At the heart of the Zoom Vaporflys
design is an internal carbon fibre spar
that supposedly helps boost the energy
recovered from each stride, allowing it to
be added to the next. Published last year,
a patent application from Nike covering
similar technology illuminates how this
might be achieved.
As a result of ground contact during
running, the joints in a persons foot
undergo an extension controlled by
the muscle-tendons. Associated with
this extension is mechanical energy
expenditure at the joint. In conventional
footwear, little to none of this energy is
recovered to contribute back to ongoing
movement. Reducing this expenditure
and improving energy recovery can
potentially improve efficiency.
Nikes patent allows for a spring plate
buried within the sole. This both stiffens
the shoe, preventing the toes from
bending, while also helping recover the
energy expended as the runners foot
flexes as it comes into contact with the
ground. So far so technical.
August 2017 mensrunninguk.co.uk 49
16/06/2017 09:40
 Stick Kipchoge in some wellies
and hed still run faster than me
Currently, whether such a design
would be considered legal by the
International Association of Athletics
Federations (IAAF) is up for debate.
Their rules state quite clearly: Athletes
may compete barefoot or with footwear.
The purpose of shoes for competition
is to give protection, stability and a
firm grip on the ground. Such shoes,
however, must not be constructed so as
to give an athlete any unfair additional
assistance, including by incorporating
technology which will give the wearer
any unfair advantage.
But how do you define unfair
advantage? No shoe company has ever
described the foam used to create their
shoes midsoles as about as good as
running barefoot, but certainly not any
better. All running shoes are therefore
sold on the basis that theyll provide
at least a small amount of benefit. So
perhaps now is a good time to consider
what, at its most basic, is the purpose
of a running shoe?
Sole trader
At its most fundamental a running shoe
protects you from the ground, explains
Steve Wales, Managing Technical
Representative at Brooks Running.
People run for different reasons. The
second purpose of a shoe is therefore to
provide an experience that meets their
expectations. Ultimately its the runner
that makes a shoe fast. You could stick
Kipchoge in a pair of wellies and hed
still run faster than me.
However, there are components that
can work with the body to help it be
perform more efficiently. You do this
by ensuring that as much of the energy
expended by the runner goes into
propelling them forward as possible.
Thats what makes the shoe as fast
as the wearer can be says Wales.
A track spike worn by a sprinter like
Usain Bolt is basically a sheet of carbon
50 mensrunninguk.co.uk August 2017
MR79_048-053_WD.indd 50
with laces on top. It ensures every bit of
power generated is driven straight into
the ground. By comparison, on the road,
even a stripped-back racing flat will
offer some degree of impact protection.
Weight is also a huge factor in what
makes a shoe feel fast. Beyond this, both
the materials employed, and the way
in which theyre constructed, have a
significant role to play.
This is because how a shoe absorbs,
or returns, the energy generated when it
strikes the ground has a bearing on how
efficient it is.
Capture and return
Most runners land on the heel, and push
off through the midsole. Connecting
these two sections allows energy from
the initial impact to be channeled down
the shoe, providing the calf muscles
with a boost on the return phase, says
Wales. If you can achieve that youre
automatically making the shoe more
efficient.
This is done by tuning the shape of a
shoe so as to force the energy generated
by the strike phase through a narrower
area. Using a narrower midfoot section
that expands into a wider forefoot has
the effect of concentrating the force as it
travels the length of the shoe, meaning
less is dissipated along the way.
The second way to boost the energy
returned is to use a material designed to
be springier and bouncier. This is by far
the easiest way to increase the efficiency
of a shoe, explains Wales. And you can
measure it quite easily in a lab.
Its for this reason that the cloud-
like ride provided by the most deeply
padded shoes tends to render them
comparatively inefficient, due to both
the power generated by the foot strike
being absorbed rather than returned,
and the fact that flexing such a dense
mass of material itself requires
additional energy.
@mensrunninguk
16/06/2017 09:40
 SHOE SCIENCE

FAST-TRACK TO THE FUTURE

We gaze into our crystal ball to see how the
humble running shoe will evolve over the
coming years

BOUNCING SOLES
Most shoes currently use ethylene-vinyl
acetate (EVA) cellular foam soles. This
suits those designed to absorbed impacts.
However, for a more energised and bouncy
feeling, polyurethane works better. This
style of sole hasnt been around long so
theres still plenty of development going on.

CARBON FIBRE
Currently extortionately expensive to
produce, carbon fibre plates, used to
stiffen the shoe, tune its characteristics
and increase its ability to return energy
from each stride are only found in the most
expensive models. Like Nikes pro only Zoom
VaporFly Elite. Theyre getting cheaper
though.

CIRCULAR KNITTING
The uppers of most shoes are usually made
of different pieces of mesh and eyelets,
which are bonded or stitched together. The
cleverest makers now produce this section
in one tubular piece, reducing weight and
irritating joints while allowing for more
complex and closely fitting shapes.

DATA ANALYSIS
When designing and testing a shoe, the
ability to understand the way its affecting
the wearer can be a complicated business.
Improvements in data capture and big data
analysis are allowing the biggest companies
to move closer to quantifying the properties
of their trainers.

WEIGHT
Developments in the manufacture of both
soles and uppers are combining to drive
down the overall weight of your kicks. Its
now possible to find fully cushioned shoes
weighing below 200 grams. Considering
every 100 grams can increase aerobic
demand by 1% this is definitely good news.

August 2017 mensrunninguk.co.uk 51

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 52 mensrunninguk.co.uk August 2017 @mensrunninguk

MR79_048-053_WD.indd 52 16/06/2017 09:41


Everyones physiology will
interact with a shoe differently
Instead of the standard Ethylene-vinyl
acetate (EVA) more rigid and springier
materials like Polyurethane, that can be
made into thinner soles, tend to make
faster shoes.
Of course theres a big difference
between measuring the amount of
mechanical energy returned by a shoe
strapped to a test rig, and one laced to
the feet of a living, breathing runner.
The human aspect creates so many
variables. Everyones physiology will
interact with a shoe differently. Even
using the same runner and testing them
a couple of minutes apart can yield
different results, says Wales.
Just how much quicker?
Thats partly why its possible to view
any quantifiable claim to increase a
runners efficiency as just so much
marketing bumpf. Splitting the difference
between Kipchoges previous personal
best, and the 2:00:25 he ran for Nikes
sub-two-hour project only allows for a
couple of percentage points worth of
increased efficiency. And thats before
taking into account all of the other ways
in which the attempt was researched,
aided and micromanaged. Theres also
the slightly slippery relationship between
the terms running efficiency and
running speed.
While it suits shoe makers to come
up with a technological reason for their
athletes superhuman performances,
in all likelihood the question of who is
the worlds fastest runner will be settled
by physiology, training and tactics, not
footwear.
In fact Nikes controversial carbon
fibre spring plates arent even new. Their
great rival Adidas experimented with
something similar almost 20 years ago.
Yet for their fastest marathon runners
the German band is sticking with a
more traditional, and less controversial,
polyurethane foam-only sole. Dubbed
Boost Light they claim it has an
MR79_048-053_WD.indd 53
SHOE SCIENCE
industry-leading level of energy return.
So essentially performance increasing
springiness, but from foam, not a rigid
spring.
For non-sponsored athletes who get
to choose which shoes they strap on, yet
dont have the facilities to conduct their
own lab testing, the good news is that
in the end what feels best is likely to be
whats most efficient for them.
Shoes for runners
Simply put, what feels fast is the brain
telling you that the shoe requires little
effort to accomplish each stride, says
Wales.
If the brain recognises that the foot is
transitioning through the initial impact,
into the roll through and then the press
off phase with minimal hindrance then
the shoe will feel fast. This is the case
whether youre running four minute
miles or twelve minute miles.
Simultaneously its important to
realise shock absorbtion and comfort
arent necessarily interchangeable.
What feels comfortable is the brains
internal gait analysis telling you that
everything is functioning efficiently,
that everything is lined up correctly
explains Wales. For some runners that
feeling might come from a big squishy
shoe, while for others it can be the exact
opposite.
For runners whose bodies are
conditioned to want that kind of efficient
energy return, thats whats going to
register as comfortable for them.
So if your body is capable of
producing a world-beating run then
itll probably feel at home in the fastest
shoes. And thanks to the rivalries
between the big manufacturers these are
now more efficient than ever. However,
conversely theres definitely nothing to
be gained from cramming your trotters
into the wrong shoes, no matter how
much quicker they might promise to
make you.
August 2017 mensrunninguk.co.uk 53
16/06/2017 09:41
 RUN
RUN UP A HILL
ADMIRE THE VIEW
FINISH
PARTY
30K 10K 5K TRAIL RACES

SPORTING EVENT + LIVE MUSIC FOR 36 LIMITED TICKETS AVAILABLE

ENTER TODAY
SNOWDONIA-OUTDOORFESTIVAL.CO.UK

Selection of images courtesy of Visit Wales

Crown copyright (2016) Visit Wales

MR79_054.indd 54 15/06/2017 21:00


BEFORE
23ST
OUTRUNNING
OBESITY
Rob Kemp meets five guys whove have bucked the obesity trend to lose
almost 50 stone in weight in order to improve their health, rekindle family life,
take on new challenges and even become ultrarunners
Martin Kelly, 42, Edinburgh
Was: 23st (146kg) Now: 12st (79kg)
Motivation: To run a charity race
My work took me away from my wife
Vicky and my two daughters for long
periods and I found it affected my health,
too. Id been diagnosed with diabetes.
My weight peaked at 23st because Id
been eating rubbish and not exercising.
I took an opportunity to change my
approach to work and life. I started jogging
and eating better but I lacked motivation
to do it consistently. Then I saw an advert
for an adventure race. I said to Vicky that
Id love to be able to do something like
that. And then she hit me with; Just do it
then. Stop wishing and get on with it.
I chose a charity to give me a no way of
backing out motivation and set myself a
target of raising 2012 from three events;
a five-mile run in the Scottish Borders, the
MR79_055-059.indd 55
Edinburgh Half Marathon and, finally,
Scotland Coast-to-Coast (105 miles by
foot, bike and kayak).
Training and diet changes helped get
my weight down within six months to
18st (117kg). Vicky introduced me to
a meal plan coach and by the time
Edinburgh Half Marathon came around Id
shed fat and my training had gone through
the roof. I was down to 16st (105kg) and
I finished in 2:15. Then I ran the Coast-to-
Coast and finished in the top third.
Today I have a 32 waist and just 9%
body fat. The lightest Ive been is 12st
(79kg). After a duathlon and numerous
ultras Im fitter and healthier than I have
ever been. The impact on our family has
been immense, too. My youngest
daughter, Georgia, also runs with me. She
finished the last three miles of the 2016
Highland Fling with me. That was such
a special moment!
WEIGHT-LOSS HEROES
Secrets to my
success...
We purged the house of biscuits
and snacks that I used to devour at
the wrong time of day and in place
of decent meals.
Id drive part of the way to work,
then run the rest. On dress down
Friday Id do the whole six miles
there and six miles back, then do
longer runs at weekend.
At first I was solely running, but
I discovered that some cross-
training and weight training
increased by strength and my
endurance capabilities.
August 2017 mensrunninguk.co.uk 55
16/06/2017 09:42
 BEFORE
24ST
Tim Dickson, 47, Belvedere, Kent
Was: 24st (152kg) Now: 14st (88kg)
Motivation: To become a personal trainer
In 2014 I broke my bathroom scales. I had
type-ll diabetes, high blood-pressure and
cholesterol clogging my arteries. If that
wasnt enough I also suffered from sleep
apnoea and depression and was ashamed
to go out.
There was no one specific spur for me,
I just decided one August day that things
had to change. I had no immediate
ambition to inspire or instruct anyone to
get fit and lose weight, I couldnt even
imagine it. But it became a motivation. At
first I began by walking around the block
under cover of nightfall. I tried to jog but
I ran out of breath. I went home in tears. My
56 mensrunninguk.co.uk August 2017
MR79_055-059.indd 56
wife Caroline and teenage daughters
urged me to continue.
So I started walking twice a day and
swapped junk food for vegetables and
fruit. Then I began by doing 15 seconds
running with two minutes of power-
walking. As I got fitter I switched to two
minutes running, 15 seconds walking.
I progressed to 5Ks and then 10Ks. Then,
in the summer of 2015 my brother, whos
always been a fit runner, told me about
a race he was training for; the D33/50Km
ultramarathon in Scotland and asked if
I wanted in. Thinking I was indestructible
I agreed. I stepped up my training and
took part in the 50K ultra in March 2016.
My brother pushed me through that day
I couldnt believe how far Id come in just
20 months. Today Im a personal trainer
(learn2.run) and ultramarathon runner. Ive
reversed my diabetes and I really do try to
inspire others to follow my example with
eight-week Couch-2-5K courses; training
non-exercisers to a level where they can
complete a 5K run.
Secrets to my
success...
Set personal goals. I didnt set
a target weight, I just wanted to
reduce my medication. I was one
four different types. As I got fitter
my GP eliminated the need for
each. When I got down to three,
my goal became two.
Switch to vegetable snacks.
I used to snack on chocolate
two or three bars at a time. When
I changed my ways I swapped
them for vegetables and fruits.
Download podcasts about
ultrarunners or learn a new
language I did both to reduce the
monotony of running and to make
each run an opportunity to learn
something new.
@mensrunninguk
16/06/2017 09:42

Des Pratt, 37, Daventry
Was: 24st (152kg) Now: 14st (92kg)
Motivation: Shamed by a photograph
Poor diet choices took their toll. Im a big
guy at 6ft 7in, but that didnt make
carrying over 20st and a 46 waist any
easier. I had a morbidly obese BMI of 39.2
and when I saw some pictures of myself on
Facebook the shame spurred me on to
lose weight and get fitter. Its taken about
two years to shed 10 stone through a mix
of running and meal plans.
At first I focused 100% on my diet. I set
a target, attended Slimming World groups,
ditched the takeaways and started making
my own energy-packed meals. I was going
for long walks and a friend asked if I
wanted to try running. I did my first
parkrun in January 2016. It took me 42
minutes to complete the 5K course and
I was sick at the end, but I did it and that
night I cried after I realised what a huge
step I had taken. I then registered for a
charity Mud Run. I upped my running to
MR79_055-059.indd 57
BEFORE
24ST
a couple of times a week and the quicker
and further I ran the more weight I lost.
Im now a member of Daventry Runners,
I have a 34 waist and a parkrun PB of 24
minutes. Ive run numerous road races and
completed obstacle-course style
challenges Wolf Runs, Ram Runs and
Military Fitness Runs but perhaps the
biggest reward has come from a new-
found relationship with my brother. We
never had anything in common and, as
much as I loved him, we just didnt have
reason to spend time together. We now
regularly go for runs together.
WEIGHT-LOSS HEROES
Secrets to my
success...
Cut out takeaways and cook for
yourself. I now cook more than Ive
ever done in my life and take great
pleasure in trying new recipes and
making unhealthy options
into healthy versions.
Socialise through a sport you
love. I dont go out to the pub
anymore; Id much rather go for
a run with friends or long walks
with the family.
Join a club. Both Slimming World
and Daventry Runners have been
brilliant. They provided the support,
motivation and camaraderie
needed to keep going without that
I would have struggled to achieve
my goals.
August 2017 mensrunninguk.co.uk 57
16/06/2017 09:43
 BEFORE
15ST
Andrew Button, 45, Kingston
Upon Thames
Was: 15st 11lbs (110kg) Now: 12st 2lb
(77.2kg)
Motivation: To be a better role model for
his kids
Working long hours and being away from
home a lot had taken its toll on my
waistline, and with two young daughters
at home I wanted to be a better role model
to them. Id never been particularly
healthy, was overweight, had high blood
pressure and was working myself towards
some major health issues later in life.
I didnt start running until March 2014
when I was introduced to the NHS Couch-
to-5K podcast. I listened to it in bed for
days before actually heading out,
visualising running that 60-second interval
and wondering how I was going to keep
it going eight times in a row! Somehow
I got through that first run and, although
I was knackered afterwards, I stuck with
it and within weeks I was hooked.
58 mensrunninguk.co.uk August 2017
MR79_055-059.indd 58
I made Wednesday, Friday and Sunday
regular running days and I remember the
elation at being able to run for 20 minutes
non-stop for the first time in my life, as well
as the joy of finishing my first parkrun.
Along with the weight loss, I noticed
improvements in my mood as others
noticed the changes in the way I looked. It
has changed my attitude to things outside
of running. If I can run a marathon, I can do
anything!
From 5K parkruns, I worked my way up
to half marathons and in late 2015 I crossed
the finish line of the Dublin Marathon
having completed a gruelling 26.2 miles
for the first time. Now Im preparing for the
Race To The Stones 100K ultramarathon.
My family have been a huge support
and have watched me go from huffing and
puffing my way through parkrun in 2014 to
crossing the finish line of marathons. I love
running alongside the kids while theyre
out cycling, too, and we have had some
amazing times that we simply wouldnt
have had if Id stayed so sedentary.
Secrets to my
success...
I started keeping a record of
what I eat. Only when you take
a note through the day of your
actual intake do you realise where
you can cut out the unnecessary
calories.
Carve out the time to run. Again
make a note of it, use a diary, make
the time, not the excuses and treat
yourself to the gear so you can run
in any weather.
Make every run count. Whether
its a long run, an interval run, a
hill session, make each session
worthwhile. Set a target for that
run a micro goal and use it to
give them purpose and yourself
motivation.
@mensrunninguk
16/06/2017 09:43

Meirion Towell, 44, Gloucestershire
(currently living and working in
Amsterdam)
Was: 18st 8lb (120kg) Now: 12st 9lb (82kg)
Motivation: Worrying chest pains
I was drinking too much beer, not
exercising, only eating takeaway food,
skipping breakfast and overeating during
the day. I was always out of breath even
running 50 metres for a bus, or climbing
a set of stairs. The moment I knew things
had to change I was lying awake at night
and felt a twinge in my chest. For me that
was a wake-up call if I didnt change my
lifestyle I was heading towards a heart
attack in my 50s.
So I had to make the decision to really
change this time. I took a week off work to
really sit down and take the time to learn
everything I could about weight loss,
fitness and maintaining motivation. I made
myself learn new habits like counting
calories and really think about what
I would eat each day. At first, when I was
MR79_055-059.indd 59
just counting the amount of calories I was
taking in, my weight-loss journey was
straightforward, but then I hit a plateau at
95kg (209lbs) I was sticking to all my
new-found healthy habits, but the weight
was no longer falling off.
At first I was too heavy to run, but then
I got to a point where I could start and it
then became a means to lose further
weight and also improve my overall health.
I started a Herbalife programme and with
help from a wellness coach called Wayne
Bullock I started using protein shakes,
having well-balanced healthy meals and
training in the gym and on the road. I now
consider myself a bona fide runner. I cover
around 2000K a year, normally running
three times a week. In the quiet weeks Ill
do around 35K, but I go up to around 60K
as I get closer to a marathon. I also average
around seven to eight races a year: one or
two full marathons, two half marathons
and the rest 10K or 10 miles. Its no
exaggeration to say that running is now
a huge part of my life.
WEIGHT-LOSS HEROES
BEFORE
18ST 8LBS
Secrets to my
success...
Make sure you have a proper
breakfast. Before I would skip
breakfast but then when I got to
work I would go and find some
croissants or other pastries the
calorie count would skyrocket.
One of the biggest differences
is that I drink much less alcohol
and my water intake is now close
to four litres a day. I learned that if
you dont change your habits (and
it takes three months to kill off old
habits and start new habits) then
youll be back at square one.
Dont be afraid to go public with
your intent to change. Youll get
support off people that will help
you on those difficult days.
August 2017 mensrunninguk.co.uk 59
16/06/2017 09:43
 60 mensrunninguk.co.uk August 2017 @mensrunninguk

MR79_060-065.indd 60 16/06/2017 09:45

 INNSBRUCK ALPINE TRAILRUN FESTIVAL
GET
INNSBRUCK
DAMIAN HALL ENJOYS ts only about 30 metres
DRAMATIC MOUNTAIN into the first but longest
SCENERY, CHERRY I of the courses four big
TOMATOES AND WITCHES climbs that I remember
Ive done no hill work lately. Like, none.
HATS AT THE INOV-8
Also, despite my instincts that a t-shirt
INNSBRUCK ALPINE would be just dandy once I get going,
TRAILRUN FESTIVAL the sight of snow on the Austrian Alps
has made me act like a sheep and copy
everyone else in wearing a long-sleeved
layer. Except my long-sleeved layer is a
waterproof. So Im already overheating
and sweating away all those valuable
salts and whatnot. And the negative
voices havent even started yet. Oh wait,
yes they have
You havent trained specifically
enough for this course, you prize
muppet.
Youre chosen the wrong top, you
big berk.
Youre at least 2kg overweight, you
podgy git.
I pause to remove my jacket letting
what feels like half the field pass me
and stick on my iPod, futilely hoping the
Top Gun soundtrack will drown out the
naysaying chatter in my bonce. These
Austrians are speedgoats. And they
seem to love running uphill more than
anything else in the world. Well that
and silly hats. But more of that later.
Yesterday my plane had sunk below
the clouds to reveal the undeniably
MR79_060-065.indd 61
handsome Alpine resort of Innsbruck,
twice Winter Olympics host. Across the
rooftops from my hotel I can clearly
see the mountain-side ski jump at the
other end of town. Icing sugar dusts
surrounding forests, with big white peaks
disappearing into the clouds, while a
muscular green river weaves through
town. Medieval cobbled streets are
dotted with ceremonial arches, churches,
a baroque cathedral, clock towers, and
even a golden roof.
Theres a festival buzz at the pre-race
expo, with stalls, music and excitable
pre-race chatter. The Austrians are every
bit as passionate about trail running as
Brits. A key season-opener in Europe,
the Inov-8 Innsbruck Alpine Trailrun
Festival attracts some 1,000 runners
from 30-plus countries. The event offers
five races: 15K, 25K, 42K, 65K and the
more mountainous 85K.
The 42K is the Austrian Trail
Marathon Championships, so Ive
dodged that as it sounds fiercely
competitive. And as its just two weeks
since the uber-flat Marathon des Sables,
Ive chickened out of the extra climb of
the 85K too (though it gets rerouted to
a 65K course anyway, due to too much
snow on the trails). So despite 2,100m
of vertical gain, the 65K Panorama Ultra
Patrick Steine
Trail seemed like a comparatively softer
option. Not now though. Oh no
August 2017 mensrunninguk.co.uk 61
16/06/2017 09:45
 Left to right: Flying out the blocks; stunning Alpine
scenery makes it a race to remember

62 mensrunninguk.co.uk August 2017 @mensrunninguk

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 INNSBRUCK ALPINE TRAILRUN FESTIVAL
ON YOUR HIKE
The first climb, after the Innsbruck
mayor has fired a gun and the front-
runners pelt along at 6min/miles
through town, is a stiff old bugger of
around 400m. Its mostly that torturous
gradient you feel you have to run, but
wouldnt if no one was watching or it
was later in the race. Theres some snow
about exciting as I saw precisely none
this UK winter. Telling myself Im saving
my legs for later, Im soon reduced to
a hike. But really I know Im simply
wimping out. Theres a stretch of tarmac
as we dash through a mountainside
village, then up again, and up some
more, little bit more, to the welcome
relief of an aid station.
From here its flatter, thankfully,
enticing, winding and undulating
single-track, still in trees but with
occasional teasing glimpses of views
across the valley. The clouds are
clearing, the sun is bursting through
and previously hidden 2,500m snowy
mountains are being silently uncovered.
We plummet downhill. Great fun on
the semi-technical trails, dancing over
tree roots. Theres snow around, but
rarely on the trails. Its the perfect
arrangement; delightful surroundings
without making our route slippery. Its
classic trail running. The terrain needs
some concentration but lets us run fast,
usually with a stunning backdrop.
It all starts to feel a little more difficult
on about 18 miles though. I stop to
loosen shoelaces and am forced at short
notice to, er, lighten the load in the
woods. I feel just a tad better. Theres a
Sportograf
MR79_060-065.indd 63
vociferously encouraging crowd at the
third checkpoint, which is a slight shock
after the quiet woods, where I rarely see
another runner. And annoying, because
I feel I should run the last steep bit of
ascent where, if no one was watching,
Id hike it.
The checkpoint has cherry tomatoes
and a selection of cheeses and
chocolates. I need no invite to tuck right
in. I fill up on fruit juice, too, and some
Austrian energy drink. Oh, I need some
energy. says another runner. I had
some earlier. But Im not sure where its
all gone?
It was on the flight over that
shamefully I realised I didnt even know
the German for hello. Turns out its
hallo so I pretty much did. But its
fine getting round the course with my
linguistical ignorance. Everyone seems
to speak English, plus its easy to guess
at things like wasser.
We pass through another village and,
for reasons that now seem unclear, I
decide this is an ideal time to do a little,
um, roly-poly on a zebra crossing. A
marshall rushes over, but Im genuinely
fine. Just very, very, embarrassed.
We travel down a gorge its
gorgeous, of course, all gorges are and
cross a bridge. The mid-morning sun
making the cold, mountain water sparkle
and dance. I see a little black squirrel
and hear woodpeckers. Goats, too,
provide something fresh to look at. Im
obviously getting complacent about big
views of huge white mountains, snow-
dusted forests and handsome Innsbruck
in the valley below.
Bause
August 2017 mensrunninguk.co.uk 63
16/06/2017 09:45

I start to pass people from an earlier
race, who give encouragement, though
oddly its the French word bravo thats welcoming noises of town.
most common. I return the goodwill
whenever I can spare the oxygen. Im
onto the third climb now and it feels a
bit easier. Because I let myself hike it.
My legs are grumbling. Be quiet, legs.
OPEN MINDED
We trot back across the valley bottom
and through town. Its strange to see
people going about their Saturdays. We
must look very strange to them, but get
claps and cheers nonetheless. Just out
of town, locals relaxing on sun-blessed
park benches shout encouragement, too.
I like this place. And I like Austrians a
local will later tell me she thinks theyre
an emotionally open people, probably
because of the legacy of famous brain-
botherer Sigmund Freud.
As ever, what comes down seemingly
must go up (really? Sigh. Must it?),
and were soon climbing again. An
ankle tendon niggle means I lost all
competitive instincts a while ago and Im
just relaxing and getting it done with the
least possible discomfort now. Id shared
some good-natured banter over pizza
with legendary fell-runner and Inov-8
ambassador Nicky Spinks last night. And
in a moment of hubris, wed even had a
side bet that as her 65K race started two
hours before mine, I might be able to
catch her. This now appears very foolish.
Some six or so hours after starting
and approximately 20 cherry tomatoes
and the same number of chunks of
cheese later, Im on the final descent
back towards inviting Innsbruck. Its like
64 mensrunninguk.co.uk August 2017
MR79_060-065.indd 64
Innsbruck info
The city of Innsbruck is a mountain-sport
mecca in the heart of the Austrian Alps.
The capital of Austrias western state of
Tyrol, its characterised by late-Medieval
architecture and, more strikingly, the
jagged rocks of the surrounding Nordkette
range of mountains making it possible
to travel from city centre to 2,000m above
sea level within a matter of minutes.
a mini-UTMB finish in a way, zigzagging
down through woods towards the
As ever, with the finish in sniffing
distance, some long-lost energy reserves
magically appear and I find I can easily
run at a decent rip through the streets.
Bystanders offer generous applause,
treating me like Ive won the thing. I
finally crash over the finish line and a
pint of beer is thrust into my unsteady
hand. Even if its non-alcoholic (the
other option would be disastrous right
now), I definitely like the way these
Austrians do things. Im soon slurping
down a pint of real beer, followed by a
huge ice cream. Few things beat guilt-
free, post-race over-indulgence.
This excellent entry-level trail ultra
concludes, as my hosts unique take
on things continues. Some impressive
traditional dancing (that almost sends
a table of trophies flying) from local
young farmers precedes a lengthy award
ceremony where almost everyone (even
me and Nicky, for being third lady)
gets a prize. Plus a wizard-style hat
were told is traditional to the region.
Id threatened Nicky that picture of her
in hers would soon be on social media.
Only for me to unexpectedly get called
up on stage first. And subsequent images
of me in my new hat to find their way
online first.
The infectious enthusiasm for all
things trail running (and beer) continues
into the night. My main memory is being
part of a group bouncing up and down
on stage wearing our prized new hats Left to right: The Alps loom over the city
of Innsbruck; running strong through a
and spilling beer. Up again. Sigh. These patch of woodland
Austrians just love going up, dammit.
@mensrunninguk
16/06/2017 09:45
 INNSBRUCK ALPINE TRAILRUN FESTIVAL

Patrick Steine

August 2017 mensrunninguk.co.uk 65

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 UP
AND
COMING
The stars of the future aiming to fill the medal-
winning shoes of Team GBs Olympic heroes
he tide is turning in the running
world, and with it comes a new
T wave of British stars ready to
imprint their names into your
memory over the next four years, starting
at this summers IAAF World Athletics
Championships in London.
With Sir Mo Farah due to step off the
track and onto the road, these athletes are
all ready to prove themselves as adequate
replacements or rivals, as they try to
become household names. Competing
across a variety of disciplines, each runner
is on a quest for glory.
Leading the way are two Scottish
heavyweights hoping to convert their
dazzling breakthroughs at the Rio
Olympics into international hardware.
Though Andy Butchart and Callum
Hawkins will be taking on very different
distances in the next few years, both have
shown their potential to achieve greatness.
First theres Butchart, whos bronzed
glow and infectious personality are more
suited to a Hollywood star than a distance
running workhorse. Yet thats just what he
is. In the last 18 months, Butchart has gone
from being a relatively unknown cross-
country runner working part-time, to a
Scottish record holder over both 3000 and
66 mensrunninguk.co.uk August 2017
MR79_066-071.indd 66
5000m, not to mention an altogether
world-class distance runner. In Rio he
finished sixth in the 5000m, and thats just
the beginning: This year the plan is to stay
fit, healthy and hungry, he says. I am
looking forward to the home games and
the home support especially. I will race the
5000m there (if selected) and Ill try to
improve on my sixth-placed finish from
Rio 2016.
Having only quit his job as a lifeguard in
the winter of 2015 in order to train full-time
and achieve his Olympic dream, Butchart
is reaping the rewards of long-term
training camps in Flagstaff, Arizona, as he
continues to compete against the very
best across the world.
Already this year he has taken wins in
New York and at the Vitality London
10000 as well as running his fastest ever
times for 1500m up to 3K. Therefore, it is
perhaps no surprise that its not just good
results Butcharts hoping to make the
most of in the next few years: I want to
keep enjoying the sport, Im so lucky that
I get to travel the world, meet lots of new Golden boy: Andy Butchart takes the win at this
Stephen Haas
years Vitality London 10000 in a time of 29:18
people and learn so much along the way.
But competing against the best athletes
in the world is what I enjoy most. Ill keep
doing that for as long as I can.
Words Alex Mills @mensrunninguk
16/06/2017 12:49
 NEXT GENERATION

August 2017 mensrunninguk.co.uk 67

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MO HAS BEEN A GREAT SERVANT TO BRITISH
ATHLETICS AND IT WILL BE SAD TO SEE HIM STEP
AWAY, BUT BRITISH RUNNING IS IN A REALLY
GOOD PLACE AT THE MOMENT
MARATHON MAN
While Butchart was making waves inside
the stadium, Hawkins was performing
equally well on the roads of Rio as he
pulled himself to a magnificent ninth place
in the Olympic Marathon. Still only 25,
Hawkins has since climbed to number
two in the British half marathon rankings,
running a stunning hour dead for the
distance in Japan. Prior to that he had also
become the first British man to beat Farah
in seven years when he finished second
at the Great Edinburgh International
Cross Country.
With just three full marathons under his
belt, he has plenty reason to believe that
he can improve on his 2:10:52 PB this year.
Joining Hawkins on the start line in
London will be Josh Griffiths, an athlete
with even less major championship
experience. Having defied the odds at this
years London Marathon, where he ran the
qualifying standard and finished as the top
Britain in his debut marathon, the 23 year-
old is looking to cause more surprises:
It will feel a little bit like the London
Marathon all over again where nobody
really knows who I am or what I am
capable of. Im hoping to turn this into an
advantage and shock a few people just like
I did in April, he said. I cant wait to put on
that British vest and race once again in
front of those amazing crowds in London.
Having taken inspiration from both
Hawkins and Butchart, the Swansea
Harrier believes that hes part of a great
new generation of athletes who can
succeed Farah: Mo has been a great
servant to British athletics and it will be
sad to see him step away, but I feel that
British endurance running is in a really
68 mensrunninguk.co.uk August 2017
MR79_066-071.indd 68
Welsh wonder: Josh Griffiths defied all
expectations to finish first Brit at this years
London Marathon despite not even being
a professional athlete
good place at the moment and Im hoping
we can show that at the World
Championships.
ON THE BEATEN TRACK
One endurance event where standards
have particularly improved is the mens
3000m steeplechase. Already this year,
more men have run under 8:40 than had
done in any of the previous 12 seasons.
Leading the way is 23 year-old Zak
Seddon, a British athlete who has recently
returned to the UK having excelled on the
American college scene where he
competed in multiple national finals. A
European Junior Champion in 2013, the
Florida State University graduate has
taken a while to find his feet on the senior
stage, but has a great chance of making
the world championships.
Now training near the Forrest of Dean
where he is coached by his father, Seddon
interestingly does the majority of his track
and speed sessions on a 450m trail that
surrounds his house, within which he has
even incorporated steeplechase jumps.
It seems to have been paying off.
Having run the world championship
qualifying time in March, Seddon must
now finish in the top two at the British
Championships in July to secure his place
in London. Should he make it there, then
the youngster is hoping to do more than
just make up the numbers: Qualifying for
the world championships is my number
one goal for this season; however, in the
back of my mind I am also looking at
making the final. I dont want to limit
myself, and its championship racing,
anything can happen.
While Seddon may have taken a while to
@mensrunninguk
16/06/2017 12:50
 NEXT GENERATION

August 2017 mensrunninguk.co.uk 69

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@haasruns
make the transition to the seniors, there
has been no such issue for fellow 23 year-
old, 1500m runner Charlie Grice. Although
he could only take silver at the same
European Junior Championships, Grice
has since become an Olympic, World
Championship, European and
Commonwealth Games finalist.
A regular training partner of Mo Farah at
altitude camps in Flagstaff, Ethiopia and
Kenya, Grice hails from the same Brighton
Phoenix running club as Olympic
champion Steve Ovett and is part of a
talented crop of middle-distance runners
currently coached by Ovetts former
training partner John Bigg.
The youngest ever British 1500m
champion, the 23-year-old is now hoping
to convert his domestic success into
international medals: Over the last four
years I have gained valuable experience by
participating in every global final, and now
my focus is to be in my best physical and
mental shape for the World champs in
August, where I am targeting a place on
the podium.
Grice, whose current personal best is
3:33.60 also has targets set much closer
to home: I want to break my home club
1500mrecord: a time of 3:30.77 held by
the one and only Steve Ovett. Though
London may come a little soon to achieve
his goal there.
ONE AND ONLYEE
Another athlete for whom London may
70 mensrunninguk.co.uk August 2017
MR79_066-071.indd 70
Left to right: Charlie Grice works hard during a
track session; Alex Yee in triathlon action for GB
come too early is 19-year-old Alex Yee. But
when it comes to raw talent and future
potential he sits at the top of our list of
stars to look out for. One of Great Britians
biggest prospects across both track and
multi-sports, he currently holds both the
ITU World Junior Duathlon and ETU
European Junior Duathlon titles.
A finalist at last years IAAF World
Junior Championships, he is currently
reaping the rewards of a winter of hard
work having been given a taste of the big
time: The World Junior Champs was my
first real opportunity to race against the
highest calibre athletes in the world.
Having the opportunity to race the Worlds
and still have another year of racing to go
has been priceless. Its given me a bench
mark to aim for.
In May he ran the fastest 5K time by
a British junior in over 36 years, when he
smashed out an incredible 13:37.60 in
Belgium. Now Yees targeting a place at
the Commonwealth Games in Melbourne:
I would love to qualify for the
Commonwealth Games, I know it is a long
shot but youve got to dream big. I believe
in myself and Im staying focused,he says.
Although keeping him motivated clearly
wont be a problem, British Athletics
biggest challenge will be to keep him from
becoming a full-time triathlete. On the
subject of preference and the future, Yee
is currently undecided: Honestly I dont
know and I find that exciting. The two
compliment each other beautifully. I have
still managed to PB in the 3K and 5K while
increasing the load of triathlon-specific
training, which may suggest it is the best
thing for me personally to do.
Such is his ambition, it might not even
come to a case of having to decide, with
Yee already aiming to become a record
breaker: Iwant to become Olympic
champion and become the first athlete
to go to the Olympics for both Triathlon
and Athletics.
Whether he will go on to achieve such
dreams remains uncertain any number
of things could happen but like all of the
athletes mentioned one thing is clear: 2018
will be huge.
@mensrunninguk
16/06/2017 12:51
 NEXT GENERATION

August 2017 mensrunninguk.co.uk 71

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 Organised by
Peterborough City Council presents Principal sponsor

L VE RUNNING L VE CHALLENGE
Perkins Great Eastern Run

DA ER
Y!
Sunday 8 October 2017
TOENT
One of the UKs fastest half marathons
Flat and historic city centre route Great for a personal best time
Fantastic spectator support Family entertainment and more
www.perkinsgreateasternrun.co.uk
@Perkinsger Perkins Great Eastern Run
Title charity
Annas Half
Hope Fun Marathon
Run 10am
UKA 2017 - 14702

10:30am

R GO
Media Partner
R
A
L
D

FOR OUTSTANDING
B

RACE MANAGEMENT
A
E
R

CE D
GRA

PCC Peterborough
MR79_072.indd 72Great Eastern Run 2017 (Mens & Womens Running Full page 210x265).indd 1 27/02/2017
15/06/2017 15:10
21:01
 FUEL

HOMEMADE
ENERGY
Sports supplements are great but
they dont come cheap. So if youve
got a few days until payday and
youve run out of your usual brand,
give these emergency DIY
replacements a go
YOUR USUAL: PROTEIN SHAKE
Protein shakes make a lot of promises, mainly that theyll help
you recover quicker and protect you against the lean muscle
breakdown of exercise-induced catabolism. However, the most
important ingredients, ie the first few listed on the label, are
almost certainly whey or casein, which are proteins readily
available in milk and cheese. So unless youre really overloading
yourself the final weeks of marathon prep for example you
should be able to get enough protein from whole foods without
processed sources.
Pre-payday version: Blend 80g fat-free cottage cheese with
100g natural yogurt, 100ml skimmed milk and a handful of
frozen blueberries to provide flavour and flavinoids. This gives
you roughly 21g protein, only slightly less than the 25+grams
available with commercial powders.

Words Wesley Doyle

Photography istockphoto.com August 2017 mensrunninguk.co.uk 73

MR79_073-075.indd 73 16/06/2017 09:56

 YOUR USUAL: RECOVERY DRINKS
Post-training youll be looking for something with at least two
parts carbohydrate to one part protein: this will rehydrate you,
start to restock your muscles glycogen stores and help repair
microtears in muscular tissue. Chocolate milk hits the right ratio:
a study in the journal Medicine & Science in Sports & Exercise
found that drinking it after intense exercise allowed athletes to
train for longer and with more power than during subsequent
workouts.
Pre-payday version: Blend 50ml low-fat natural yogurt with an
equal amount of skimmed milk, 2 tsp cocoa powder, 1 banana,
a pinch of salt and a teaspoon of honey. This provides 220
calories, 15g protein and 35g carbs, comparable to a ready-
mixed recovery shake. The fabled window of opportunity for
optimum refuelling 15-30 minutes after training may have been
disproved, but its probably still best to get this down you as
soon as possible to ensure the nutrients can get to work ASAP.
74 mensrunninguk.co.uk August 2017
MR79_073-075.indd 74
YOUR USUAL: ENERGY BARS
Energy bars come in many shapes and sizes but they usually
contain the same ingredients: nutrient-dense foods that can
offer an energy boost as quickly as possible. Our DIY version
contains 200 calories and protein from 2 tbsp of peanut butter,
which will set you back around 10p. Bar-gain.
Pre-payday version: Whiz 200g of granola in a food processor
until fine, then stir in 2 tbsp tahini, 2 tbsp peanut butter, 4 tbsp
golden syrup, 2 tsp cocoa, 15g sesame seeds, 15g coconut, 2
tbsp whey powder, tsp vanilla essence and 1 tbsp spirulina
(if youre feeling adventurous). Press the mixture into a tin and
then cut into bars. Refrigerate for 2 hours until firm. Wrap bars
individually in parchment paper.
@mensrunninguk
16/06/2017 14:41

YOUR USUAL: ENERGY GELS
Your body can only store enough energy for around 90 minutes
of continuous exercise, so whether endurance athletes rely on
bars, beans or gels, the aim is the same delivering a shot of
glucose to glycogen-deprived muscles.
Pre-payday version: Preheat the oven to 160C/Gas Mark 3.
Whisk 175g butter, 150g brown sugar and 2 tbsp malt extract.
Beat in 4 eggs; fold in 200g self-raising wholemeal flour, 1 tsp
each cinnamon and mixed spice and 600g assorted dried fruit.
Bake for 5060 minutes, cool and cut into bars. Packing 328
calories and 51g carbs, the bars are perfect for long training runs
when youve got the chance to eat solid food. For races energy
gels are still the best way to get massive amounts of carbs in
a concentrated form thats not heavy on the stomach.
MR79_073-075.indd 75
DIY SPORTS FUEL
YOUR USUAL: ELECTROLYTE DRINKS
As you sweat to try to preserve a stable body temperature, you
have to top up the fluids and hydration-regulating electrolytes
you lose: a 12st man needs roughly 500ml of sports drink
for every hour of aerobic exercise. And composition is all-
important. The European Journal of Applied Physiology reports
that marathon runners who drank either water or a 6.9% carb
solution posted slower times than the men who drank a 5.5%
concentrate. The latter group was also the only one able to keep
to a consistent speed throughout the race. During exercise,
a non-pro will be aiming for an isotonic solution, that is, 5-8%
carbs. But sensitive stomachs might need even more diluted
drinks, which is where homemade options really come into
their own.
Pre-payday version: Stir together 100ml full-sugar squash
with 400ml water and a pinch of salt. Chill before drinking.
This provides the same sodium as a conventional sports drink
for a fraction of the cost, with 58 calories compared to 140. Be
warned though: the taste wont compare to a branded sports
drink, which will also often contain added vitamins and a wider
range of electrolytes including potassium and magnesium.
August 2017 mensrunninguk.co.uk 75
16/06/2017 14:42
 FUELLED
UP IN 15
Master meat-free with these inspiring,
all-vegan recipes from Katy Beskows
new book, 15 Minute Vegan
Veganism has never been more popular especially among
athletes. More and more runners are switching to plant-based
diets, with a whole host of studies suggesting endurance and
recovery can actually be improved by going meat-free. Not
convinced? These veg-based recipes should convince you that,
even if steaks too good to stop, your #MeatFreeMonday can be
a pleasure, not a chore.
BUTTERNUT SQUASH AND SAGE
MACARONI
One of the most popular recipes on my
website is a twice-baked butternut macaroni.
Its also one of my favourite comfort foods.
After having a craving for this slow- cooked
dish, but being too hungry to wait, I recreated
this creamy classic, which can be in your bowl
within 15 minutes
Serves: 2
1 small butternut squash, peeled and
chopped into small, even pieces
76 mensrunninguk.co.uk August 2017
MR79_076-077.indd 76
200g (7oz) dried macaroni (egg free)
1 tbsp olive oil
1 medium onion, finely chopped
2 cloves of garlic, crushed
2 tsp dried sage
400ml (14fl oz/134 cups) hot vegetable
stock
Generous pinch of coarse sea salt and black
pepper
1. To cook the butternut squash in the fastest
time, ensure it is ripe and chopped into
small, even pieces.
2. Bring a large saucepan of water to the
boil. Carefully add the squash to the water
and cook over a medium heat for 1011
minutes until very soft, then drain.
3. Place the macaroni in a separate saucepan
and cover with boiling water. Bring to the
boil, then reduce the heat and simmer
for 10 minutes until al dente. Drain
and keep warm.
4. Heat the oil in a frying pan
and add the onion and garlic.
Sprinkle over the sage, then
cook over a medium heat
for 23 minutes until
softened but not browned.
5. Spoon the onion,
garlic, and sage mixture
into a blender or food
processor, along with
the butternut squash.
Pour in the vegetable
stock and blend on high
until completely smooth.
6. Pour the smooth
sauce over the macaroni
and stir through
thoroughly. Season with
sea salt and black pepper.
Photography Dan Jones
KERALA CAULIFLOWER CURRY
Cauliflower makes a fantastic curry ingredient,
as its gentle flavour allows for all the spices to
infuse through it, so every bite is as delicious
as the next. This dish has a delicate blend
of spices, which you can adjust to your
own preferences
Serves: 2
2 tbsp sunflower oil
2 onions, finely chopped
1 red fresh chilli, finely chopped
2cm (34in) piece of ginger, peeled
and finely chopped
3 cloves of garlic, crushed
1 tbsp ground turmeric
2 tsp garam masala
2 tsp ground cumin
1 tsp cumin seeds
400ml (14fl oz) can full-fat coconut milk
150ml (5fl oz/23 cup) hot water
1 small cauliflower, cut into bite-size florets
2 large flatbreads (optional)
200g (7oz/3 cups) cooked Puy lentils
Handful of fresh coriander, roughly chopped
Generous pinch of sea salt
12 fresh red chilli, finely sliced
1. You can find cooked Puy lentils in ready-to-
use packs available from most supermarkets,
making them a super-speedy addition to this
flavoursome curry.
2. Heat the oil in a large pan over a medium
heat. Add the onions, chilli, and ginger to the
pan and cook for 23 minutes until the onions
soften but do not brown. Add the garlic, then
stir through the turmeric, garam masala,
ground cumin, and cumin seeds, cooking for
a further minute.
3. Pour in the coconut milk and hot water and
allow to simmer. Add the cauliflower to the
pan and cook for 56 minutes, then increase
the heat to medium-high until the cauliflower
is al dente.
4. Grill the flatbreads, if using, for 1 minute
on each side in a griddle plan. Tip the lentils
into the pan and stir through. Remove the pan
from the heat and scatter with the coriander,
sea salt and extra chilli just before serving.
@mensrunninguk
16/06/2017 10:13

RAINBOW CHARD, RED BEAN,
AND PEANUT STEW
This is soul food in a bowl. Its creamy and
rich with a subtle heat. Rainbow chard adds a
pretty array of colours to the stew, but if you
dont have any available, you can substitute it
for Swiss chard or spring greens. Dont leave
out the coriander topping at the end, as this
lifts the stew with its fresh flavour. If you dont
eat all the stew, simply add in some vegetable
stock and whizz until smooth in a blender for
a fast soup the following day
Serves: 4
1 tbsp sunflower oil 1 onion, roughly chopped
100g (312oz) rainbow chard, roughly
chopped
3 cloves of garlic, crushed
1 tsp dried chilli flakes
1 tsp ground cumin
12 tsp ground ginger
400g (14oz) can chopped tomatoes
4 rounded tbsp crunchy peanut butter
240g (812oz) can red kidney beans, rinsed
and drained
1 tbsp light soy sauce
Generous handful of fresh coriander,
roughly chopped
Pinch of sea salt
1. Heat the oil in a large pan over a high heat.
Add the onion and rainbow chard to the pan
and saut for 2 minutes until the onion begins
to soften.
2. Add the garlic to the pan, along with the
chilli flakes, cumin, and ginger and cook for
a further minute.
3. Tip in the tomatoes and spoon in the
peanut butter. Reduce the heat to medium.
4. Add the red kidney beans and soy sauce
to the pan. Stir regularly to prevent burning
and cook for 8 minutes.
5. Spoon into bowls and scatter with the
coriander. Season with salt.
MR79_076-077.indd 77
FAST FOOD
HARISSA AUBERGINE KEBABS WITH
CUCUMBER, RED ONION, AND MINT
RELISH
These spicy, sweet, and satisfyingly sticky
kebabs are made for summer. Simply grill
or barbecue. Serve in soft flatbreads with
the tangy relish, jewel-like pomegranate
seeds and a generous drizzle of tahini
Serves: 2
1 large aubergine (eggplant), cut into
3cm (114in) chunks
6 whole cherry tomatoes
2 tbsp harissa paste
1 tbsp maple syrup
15 Minute Veganby Katy
Beskow (Quadrille 15) 2 large flatbreads
1 small pomegranate, seeds only
generous drizzle of tahini paste
For the relish:
14 small cucumber, finely chopped
1 small red onion, finely chopped
Handful of chopped, fresh mint leaves
1 tbsp cider vinegar
1. Heat a griddle pan over a medium-high
heat. Thread the aubergine chunks and
cherry tomatoes onto two metal or pre-
soaked wooden skewers.
2. Whisk the harissa paste and maple syrup
into a large bowl, then dip the skewers
into the mixture, generously coating the
aubergine and tomatoes. Place the skewers
onto the griddle pan for 56 minutes, then
turn on the other side and cook for a further
5 minutes.
3. In the meantime, prepare the relish. Put
the cucumber and red onion in a small bowl
and stir through the mint. Sprinkle over the
vinegar and allow to infuse while the kebabs
are cooking.
4. Arrange the grilled flatbreads on a platter
and liberally sprinkle over the pomegranate
seeds. Carefully remove the kebabs from the
griddle pan and slide off the vegetables onto
the flatbreads. Spoon over the relish and
tahini and serve immediately.
August 2017 mensrunninguk.co.uk 77
16/06/2017 10:13
 NUTRITION
Are the wide-ranging
promises of the
next generation of
meal replacement
shakes simply too
much to swallow?
n 2013 a small group of
Silicon Valley tech
I entrepreneurs, bored with
the daily grind of cooking,
decided to hack the problem by
formulating a shake providing 100% of
their recommended dietary needs.
Named Soylent (taken from a future food
in a 1966 sci-fi novel) it was the first of
the new breed of total meal
replacements. Since then the UK has
seen a slew of similar products pop up
with other weird and wonderful names,
such as HUEL (human fuel), Queal
(quick meal) and, my personal favourite,
BERTRAND (absolutely no idea).
To look at, they resemble the humble
protein shake although theyre much
more comprehensive in terms of
nutrition, and usually designed to meet
or exceed the Guideline Daily Amounts
(GDA) for nutrients in a mere three to
five servings.
There are a few main selling points.
Convenience is the main one, as theyre
78 mensrunninguk.co.uk August 2017
MR79_078_WD.indd 78
RUNNERS
DIGEST
quick to prep and usually easy to get
down. Other biggies are the cost at
around 1.50 per serving theyre cheaper
than a sandwich and peace of mind, as
you know the exact amount of calories,
protein, vitamins and so on that youre
consuming. Many also carry the
environmental and ethical bonus of
being plant-based and producing
minimal waste.
While older products were heavily
reliant on highly processed ingredients
like maltodextrin, many but not all of
the the newer products are based around
foods like oat flour, ground nuts and
plant proteins. In fact, manufacturing one
of these shakes is not actually that
complicated, you simply contact a
private label producer and theyll mix
the product to your specifications. The
problem is getting the formula right, and
this is the rub.
Weve figured out what a human
needs to survive, but were very far from
understanding what someone needs to
Words Drew Price
Photography soylent.com
thrive, and do it long term. There are
30-odd nutrients absolutely essential for
life, but there are literally thousands of
other nutritional factors that have an
impact upon our health such as fibres,
probiotics, short chain fatty acids,
hundreds of different phytochemicals.
Even chewing itself affects our health
and performance, something youll do
very little of drinking a shake.
In fact these shakes are an evolution of
the dietetic products for clinical settings
where theyre rarely ever used in place of
food, and most often as a supplement
not a replacement. Theres certainly no
evidence of their exclusive long term use
in healthy people. Food still rules, but
that doesnt mean theyre useless, like
any tool its about how you use it, and the
power of these shakes to drive dietary
consistency is huge.
If you can avoid skipping meals and
unplanned substitutions, your diet is
more consistent which means youre
either meeting your needs, or if the plan
isnt quite right, removes the guesswork
and gives you a solid foundation to work
from when you need to make changes. It
is this dietary consistency thats the real
secret to both elite sports nutrition and
weight management.
WHAT TO LOOK FOR IN A SHAKE
There are too many question marks to consider
consuming meal replacement shakes 100% of the
time, and good manufacturers know that. Instead,
use one or maybe two servings per day at the
time when youre having the most trouble sticking
to plans; a quick convenient breakfast or a
cost-effective workday lunch, or as a source
of extra-quality calories when ramping up
the training volume.
Secondly, look for products with food-
based sources of carbs, fats and proteins,
and brands that offer guidance on how to
combine the shakes with normal meals.
Lastly, for most people reading this I would
encourage them to look at the higher
protein varieties, since theyre probably
training hard, remembering that carbs
are cheap and easy to get elsewhere.
@mensrunninguk
16/06/2017 10:14
 STAY IN TOUCH!
You dont have to wait for a month to get your Mens Running fix!
Whether youre a beginner or improver, our website will
help you run better.
Visit mensrunninguk.co.uk for free training plans, nutritional tips,
workouts and health info!

mensrunninguk.co.uk /mensrunningmagazineuk @mensrunninguk

MR79_079.indd 79 15/06/2017 21:03

 EAST FOR
THE SENSES
Bursting with flavour, these Asian-
inspired recipes from Itsu make for
delicious post-run rewards

Youve just ran your socks off, you get home and all you want is
a hearty meal to fill you up and kick-start recovery. Put that
takeaway menu down! To save your wallet, and your gut, these
recipes from food chain Itsu pack in all the flavour of your local
fast-food joint, with absolutely none of the nasties featuring
easy-to-make frozen gyoza, perfect for time-short runners: boil,
pan-cook, microwave or steam in six quick minutes.

STEAMED VEGETABLE FUSION 5 spring onions cut into 3cm slices BROWN RICE BUDDHA BOWL WITH
GYOZA STIR-FRY 1 handful cashew nuts CRISPY SESAME TUNA GYOZA
Spice up your #MeatFreeMonday with this 10 vegetable fusion gyoza A perfect lunchtime dish, the combination of
nutrent-packed stir-fry easily rustled up in 140g brown rice carbs, protein and healthy fats will set you up
just 20 minutes nicely for an evening run
1. Toast the cashew nuts over a medium heat
Serves: 2 until brown. Empty into a small bowl and Serves: 1
2 large clove garlic thinly sliced place to the side. 125g cooked brown rice
2 tbsp sesame oil 2. In a dish, mix the soy sauce, mirin (or rice 1/4 cucumber
5 tbsp soy sauce wine vinegar) and corn flour with 6 tbsp of 2 radishes thinly sliced
2 tbsp mirin or rice wine vinegar water and stir. Place to the side. 1 small carrot cut into matchsticks using
1 tbsp cornflour 3. Add sesame oil to a pan and, once hot, a julienne peeler
200g tenderstem broccoli add the garlic. Cook the garlic and add the 1/2 lime zest and juice
the broccoli. Cook for 2 minutes. 1 handful coriander leaves
4. Pour in a splash of water, and when the 1 tbsp sushi ginger
broccoli starts to wilt add the spring onions. 1/2 avocado
5. Pour the soy, mirin sauce over the 6 toasted pumpkin seeds (optional)
vegetables and leave to thicken for
a couple of minutes. 1. Mix 1 tbsp of the ginger pickling with lime
6. Place the 10 itsu Vegetable zest and a pinch of salt in a small dish.
Fusion gyoza dinner dumplings 2. Coat the thinly-sliced cucumber and radish
on a plate and microwave as wth the pickle and lime zest and leave for 5
per packet instructions. minutes to preserve.
7. Divide the stir-fry 3. Pan-cook the gyoza as per the packet
between serving instructions.
plates and top with 4. Arrange the cooked rice, avocado, carrot,
the gyoza, crispy coriander and pumpkin seeds in a bowl.
cashews and sliced 5. Drain the pickled cucumber and radish and
red chilli. put the juices to the side.
8. Tip: serve 6. Add the cucumber and radish into the bowl
alongside brown and spoon over the pickled juices.
rice or rice noodles 7. Top with the crispy itsu Sesame Tuna gyoza
for a more filling, dinner dumplings to finish.
nutritious dinner.

80 mensrunninguk.co.uk August 2017 @mensrunninguk

MR79_080-081.indd 80 16/06/2017 10:16

 FAST FOOD

GINGER MISO SOUP WITH KING

PRAWN GYOZA
Recovery food at its hearty, vitamin-rich best,
ginger reduces post-workout inflammation and
boosts recovery

Serves: 2
1 sachet of itsu miso soup
10g ginger cut into matchsticks
2 baby pak choi cut into quarters
Handful coriander leaves picked, stem finally
chopped
8 itsu King Prawn gyoza
RAINBOW GYOZA SALAD
1. Empty the miso paste into a small pan. For a lighter dish that works as both a pre-
2. Add the ginger and coriander stems. and post-run option, the rainbow salad
3. Pour over 400ml of boiling water. features recovery-assisting ginger and
4. Bring to a gentle simmer and cook for antioxidant-rich veggies
2 minutes to infuse the flavours.
5. Add the King Prawn gyoza and pak choi, Serves: 1
steam for a further 3 minutes, ladle into a To learn more about the Itsu grocery range, 1 handful thinly sliced red cabbage
deep bowl and top with the coriander leaves. head to itsu.com/grocery 1 thinly sliced or spiralised carrot
1 grated or spiralised sweet potato
1 handful thinly sliced white cabbage
1 thinly sliced or spiralised courgette
1 thinly sliced red, orange &/or yellow
pepper
1 tbsp pickled ginger
1 tbsp chopped ginger
250ml water
1 tbsp cashews
1 lemon
3 tbsp soy sauce
1 tsp garlic
1 tbsp sesame oil
1 tsp chilli flakes
5-6 gyoza

1. Prepare all vegetables, using a knife, food

processor or spiraliser.
2. Combine all sauce ingredients into a pot.
3. Simmer on low temperature to allow
cashew nuts to soften.
4. Pour sauce ingredients into a blender and
blitz until smooth, add a splash of water if
too thick.
5. Pour sauce over the crunchy vegetables
6. Pan-fry, microwave or steam gyoza as
per instructions on pack. Place on top of
the salad.
7. Drizzle the sesame oil and sprinkle the
chilli flakes over the gyoza enjoy!

August 2017 mensrunninguk.co.uk 81

MR79_080-081.indd 81 16/06/2017 10:16

 Bored of the same old races?
Find something different with Racebook, the new fully-
interactive online race listing from Wild Bunch Media,
publishers of Mens Running and Womens Running. Racebook
features the best events with images, video content, location
maps and as much detail as anyone interested in running a race
will ever need to know from 5K to ultramarathons.

RACEBOOKUK.CO.UK

MR65_082.indd 82
MR79_082.indd 14/04/2016 21:04
15/06/2017 11:41
 RACEBOOK
SWEDE Isaac Williams joins
60,000 runners for
the Gothenburg Half

DISPOSTION
Marathon the worlds
largest and asks, is
its popularity justified?

Photography Gteborgsvarvet, Glen Unger / Magnus Rnnkvist August 2017 mensrunninguk.co.uk 83

MR79_083-087.indd 83 16/06/2017 13:19

 RACE REVIEW
Left to right: Crowd control; mid-race nutrition;
putting Gothenburg on the map
nd on your left youll see the
space museum, says my
A friendly but very talkative taxi
driver. I remember when it
was on the other side of the road; Sweden
only started driving on the right in 1967
Having been up since 4:30am, I begin to
accept lost sleep isnt going to be found on
this particular journey.
Drifting into a state of semi-
consciousness, I nod and chuckle and
respond with the occasional, Is that so?
But my mind is elsewhere. Having recently
read about the power of pre-run
visualisation, Im already battling for
victory in the largest half marathon on the
planet. Rapturous crowds of painfully cool
Swedes all pristine Nike trainers and
windswept hair are cheering my name.
The finish lines in sight and, effortlessly
picking up the pace, I cruise into first place
84 mensrunninguk.co.uk August 2017
MR79_083-087.indd 84
to the delight of the race commentator
who, raising his megaphone, exclaims,
Your hotel, sir. Dazed but encouraged
by my strong fictional finish I pick up my
bag and check-in.
As its the day before the race, Ive got
time to recce part of the route and get a
sense of what Swedens second-largest
city is all about. Im expecting beautiful
people, an IKEA and, unless my childhood
memory fails me, a sighting of Batman.
TAXING LYRICAL
Its a sweltering 26 as I head west towards
the city centre. After 20 minutes or so of
ambling along the banks of the Gta
Canal, its already clear this is a city reaping
the rewards of a Scandinavian preference
for high taxes and nice places. Sure, a pint
costs 8, but it seems a small price to pay
for lovely cities and happy people. In an
hours walk I count at least four parks
including the Trdgrdsfreningen,
a sprawling 19th century park thats
eminently more enjoyable to walk round
than it is to pronounce and a general
sense of well-keptness that seems unique
to this part of the world.
Naturally, where theres green space,
there are runners. Which brings me to the
task at hand. All around athletic
Scandinavians float by, oblivious to the
midday heat thats left me in need of some
traditional Swedish refreshment.
Orange Fanta in hand, I trek up some
very steep steps to Skansen Kronan, a 17th
century fortress complete with turrets,
cannons and some Swedish teenagers
smoking cannabis. Sitting on a nearby
mound, I have a read of the race leaflet left
for me at the hotel. Gteborgsvarvet Half
Marathon is our classic 21 km race, it says.
@mensrunninguk
16/06/2017 13:19

60,000 runners are ready to join the
worlds largest race. Are you? Taking this
as a hint, I head back to my hotel room and
rest up for quite literally the biggest race of
my life.
The next morning, after showing some
impressive restraint at the breakfast
buffet, I set off for my unconventional
1.35pm start because of the huge
number of runners, a wave system sees
competitors set off in five-minute
intervals. The start line is a short trip away
and, this being efficient, well-run
Sweden, all runners get free transport on
the day of the race so I cram onto the
nearest tram and spend 20 minutes
avoiding a tall mans armpit.
On arrival at event HQ, its clear this
is a well-oiled race. The site itself is huge
festival-esque so even among tens of
thousands of runners theres plenty of
MR79_083-087.indd 85
space to sit down, have a little warm-up,
or shield your ears from the high-pitched
Scandinavian pop blaring from
inescapable speakers.
I take my place at the back of a half-mile
queue of runners all divided into our
respective start times and try to get my
head in the game. The truth is, though, that
I havent really trained, its far too hot for a
man of my ghostly complexion, and the
motivation to properly race isnt really
there. So, excuses out the way, I settle in by
the 1:40 pacer and begin the long shuffle
towards the start line.
SHAKY START
Blind panic isnt necessarily an emotion
you want to feel 10 minutes into a race, but
as the course winds its way up leafy,
residential streets, Im already running at
a pace best described as unsustainable.
GOTHENBURG HALF MARATHON
Its at this point I regret my pre-race
decision to leave my watch back at the
hotel. My free-spirited attempt to not be
constrained by glancing at my wrist every
minute has had the adverse effect of
making me run far faster than I should be.
Not wanting to be ignored, my ego is also
rearing its head. He shouldnt be in front
of you, it chimes. And its right, he
shouldnt so I pick up the pace some
more. As far as race starts go, this isnt
going to plan.
Eventually, with about quarter of an
hour and two miles gone, the roads widen
and space appears, allowing me to settle
into something akin to a rhythm. Im
heartened by the realisation that the
routes climbed steadily since the start,
and my extensive knowledge of hills leads
me to believe that Ill soon be heading
downwards. Before that quad-relieving
August 2017 mensrunninguk.co.uk 85
16/06/2017 13:20
 RACE REVIEW

BY THE
NUMBERS

42,430
RUNNERS CROSSED
THE FINISH LINE

77
AGE OF THE OLDEST
FINISHER

4,000
VOLUNTEERS

100,000
CUPS OF WATER
HANDED OUT

92
NATIONALITIES
REPRESENTED

200,000
SPECTATORS

bliss, though, a bridge looms into view
and as anyone whos run the New York
Marathon will know, bridges mean climbs.
Five minutes later, Im battling strong
winds and an overwhelming desire to stop
and take a #running selfie for my legions
of Instagram followers (mum, dad hi).
Safely across, a long downhill section
provides a chance to flush out any
lingering lactic and stretch my legs.
Once down on the industrialised bank
of the Gta lv river, the course follows an
unspectacular north-easterly route past
the Lindholmen Science Park. The 10K
marker comes and goes and, although Im
sticking to what should be a conservative
8min/miles, Im feeling the heat literally.
My preoccupation with seeking out shade
and the occasional, heavenly, on-course
showers (glorified water sprinklers) does
at least distract from the fact that this
86 mensrunninguk.co.uk August 2017
patch of the race is not the most inspiring:
all tower blocks and concrete.
As we head over another bridge, though
with another long, slow, innocuous
looking but very painful climb tourist-
brochure Gothenburg springs back into
view. With the re-emergence of leafy
boulevards and 19th-century architecture
comes a renewed energy helped by
bigger crowds this side of the river and
I begin to enjoy the race for the first time.
WITH THE
RE-EMERGENCE OF LEAFY
BOULEVARDS COMES
RENEWED ENERGY
@mensrunninguk

MR79_083-087.indd 86 16/06/2017 13:20


Clockwise from here: Geoffrey Yegon breaks the tape in 1:19;
a sunburnt Isaac at the finish; unimpressed toddlers watch on;
leafy boulevards provide welcome shade
A mile-long straight to Gtaplatsen
a public square in the heart of the city,
complete with restaurants, an old movie
theatre and a large statue of a naked man
grasping a fish is lined with thousands of
spectators, and as the course cuts back on
itself, before the final 5K to the finish, I grab
a wet sponge handed to me by a water
station volunteer. At least, I thought they
were a water station volunteer, but the
soapy liquid I ended up covered in
suggests they were in fact a local valet.
Unperturbed and squeaky clean I press
on, thoughts of post-race beer motivating
tired legs.
As always in a race, the final 5K is a lot
longer than expected fatigue clouding
logic in not accounting for the fact that the
5Ks I do all the time dont come at the tail
end of longer distance races but, after
another sweaty, 20-odd minutes, Im
MR79_083-087.indd 87
GOTHENBURG HALF MARATHON
doing my best impression of a sprint finish.
One lap of a 400m track leads me across
the line in, well, I wouldnt know I didnt
wear a watch. (Lets call it 1:15, give or take
25 minutes.)
My reward for finishing is a chocolate
bar, a medal and a carton of Filmjlk, a
traditional Swedish drink of thick, sour
milk. Normally a huge fan of fermented
dairy, on this occasion I stick to water.
Back on the tram, which smells a whole
lot worse than it did on the way out here,
I reflect on a race that, though
unspectacular, is arguably the slickest
event Ive run. Every aspect from the
start waves, to the regular water stations
to the beautiful humans on the sidelines
was managed and controlled seamlessly.
And in my first visit to Sweden, thats the
abiding lesson: everything, worlds largest
half marathon included, just works.
August 2017 mensrunninguk.co.uk 87
16/06/2017 13:21
 RACE REVIEW
HOMECOMFORTS
Gary Dalton returns to his roots for the
Connemarathon: a road-based ultramarathon
on the west coast of Ireland
wonder if I can out-wait them.
That was my first thought as
I I lay in the bottom of the
ditch, listening to the growing
guffaws of the crowd gathered nearby.
Theyll go away soon enough, I thought,
no human being can sustain such hilarity.
I poked my head just over the lip to see
that no, far from losing interest, concern
was now growing on their faces. Concern
that tipped back over into the kind of joy
that you only ever really see due to the
misfortune of another person: someone
walking into a plate-glass window that
kind of thing.
You see the cause of the hilarity was,
once again, me. Id been paying such
attention to the incredible scenery all
around that Id completely forgotten to
pay any attention to where my feet were
taking me. Into a ditch as it happened.
That kind of sums up the love I have for
this race. Its the only road race Ive ever
done twice and thats purely down to the
fact that it traverses a part of the world
that I have a deep-seated and visceral
88 mensrunninguk.co.uk August 2017
MR79_088-091.indd 88
Anne Lyng
Anne Lyng
Left to right: Grouping together;
race winner Sean Brosnan; the
weaves its way through Connemara
National Park
connection to. Im Galway born and bred,
and theres a heartfelt pity in me for those
whove never seen the beauty of the
Connemara National Park. Its filled with
dark and brooding mountains,
intimidating moors and bogs, and yet
theres a warmth to it that never fails to
lift me.
The Connemarathon has been going for
16 years now, with the addition of an ultra-
distance race in recent years. It takes the
format of a half marathon, a full marathon
and an ultra, with staggered start times on
the same course so depending how
speedy you are its possible to catch
runners from one of the shorter disciplines.
Take me home, country road
It winds itself drunkenly on country roads
through some of the finest views Ireland
has to offer, on a clear day showcasing
Connemara in all its beauty. But its a harsh
Larry Morgan
landscape and in inclement weather it can
be as tough as any road race out there.
Theres a savagery in the bogs and moors
and low grey mountains that I havent
@mensrunninguk
16/06/2017 10:23
 CONNEMARATHON

August 2017 mensrunninguk.co.uk 89

MR79_088-091.indd 89 16/06/2017 10:24

 RACE REVIEW

Left to right: Mustering a smile; finish-line lactate;

supporters offer words of encouragement

found in any other race in the world, and unsuspecting feet.

though my preference is to be up on the
mountain tops unfortunately Ireland
doesnt have the trail infrastructure to be
able to accommodate a race of this size.
Or in fact of any great size at all.
But for what to an outsider is a small
rural Irish race, it proves itself to be
organisationally the equal to any big city
offering. Due to the remoteness of the
This year I knew I wasnt in PB form;
despite feeling fine physically I knew post-
Transgrancanaria I hadnt done enough
pure endurance work to be able to chase
my previous sub-six-hour best. So I tried
to take it easy, dialling in nine-minute miles
from the start and letting the rabbits get
away, knowing full well that the hills would
soon bring many of them back to me.
Anne Lyng

area and in an attempt to limit the damage
to the environment the organisers arrange
for coaches from a variety of pick-up
points to ferry athletes out to the start line
for each of the races. Aid stations are
small, limited to water and Jelly Babys for
the most part. But if youre looking for
coddling and cheering crowds, this might
not be for you. What you will find is
heartfelt goodwill, hills thatll take your
breath away and waiting ditches for
And at first the miles were easy, the hills
lending themselves to my pace. Chatting
to my neighbours passed the miles in
companionable peace as I took in my
surroundings. Memories from childhood
trips brought half smiles to my face until
I hit the ditch with a thump. A wry smile
accompanied the assembled audiences
gales of laughter and having damaged
nothing more fragile than my pride I
continued on. The full marathon point
came soon enough and surprisingly
shortly after its first straggler gamely
shuffling along. A kind word of
encouragement given and reciprocated
and I pulled ahead. Picking off the walkers,
the lame and the lackadaisical. But there
was no rush in this race. Neither from them
nor I. We were all just moving though the

90 mensrunninguk.co.uk August 2017 @mensrunninguk

MR79_088-091.indd 90 16/06/2017 10:24

 CONNEMARATHON

BY THE
NUMBERS

15,000
BOTTLES OF WATER

36
COUNTRIES
REPRESENTED

62%
MALE, 38% FEMALE

41
AVERAGE AGE OF
RUNNERS

16TH
YEAR OF THE EVENT

39.3
DISTANCE IN MILES OF
THE ULTRAMARATHON

11

Larry Morgan
Anne Lyng

NUMBER OF AID
STATIONS

countryside taking it in in our own way.

The generous cut-offs encouraged those
who otherwise might feel excluded from
bigger road races and that in itself
summed up this race for me. It has a local
feel no matter how far youve travelled to
get there. It has a warmth thats incredibly,
unmistakably Irish.
And all was well with me up until the
30-mile point. And then the metaphorical
wheels fell off and all plans went out the
window. My optimism turned to
pragmatism turned to
ohshithowmuchlongeristhereism. But
even as my walk breaks overtook my run
breaks and I ambled over the finish line,
I still couldnt wipe the smile off my face.
I was in the land of my family, surrounded
Anne Lyng

by mountains. OK so it was on road, but

you cant have everything. Saying that,
the Connemarathon very nearly has.

August 2017 mensrunninguk.co.uk 91

MR79_088-091.indd 91 16/06/2017 10:24

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MR79_092.indd 92 15/06/2017 21:05


BLOWN
rought up on a farm up
North, Ive always thought
B of myself as quite the
outdoorsy type. Never afraid
of a bit of cow muck and a few gale-force
AWAY
winds, Ive quietly fancied my chances
at trail running, too. Admittedly, though,
I never felt particularly keen to copy
those fell runners braving the elements
to go running up mountains at all hours.
Oh how my perceptions changed this
weekend. On Sunday afternoon I left the
Keswick Mountain Festival utterly in awe
Jenny Bozon returns of the hardy bunch of athletes Id seen
from the Lakes and realised I was perhaps not quite
windswept but as seasoned to the outdoors way of life
inspired after a as I imagined.
The Keswick Mountain Festival is a
blustery weekend three-day sporting and music festival,
at the Keswick taking place in the Lake District National
Mountain Festival Park. This year, nine sporting events took
Photography Keswick Mountain Festival
MR79_093-095.indd 93
KESWICK MOUNTAIN FESTIVAL
place: a 70K sportive bike ride; Salomon-
sponsored 5K, 10K, 25K and 50K trail
runs; Blacksticks Blue long and short
triathlons; a junior triathlon and a junior
aquathlon. A range of outdoor activities
also took place, including a 10-peak
hiking challenge, dinghy sailing and
navigation courses.
Arriving on the Friday afternoon to
pitch up our tent, the weather conditions
were glorious. Under blazing sunshine,
my boyfriend and I set up camp at the
festival campsite, located on a local farm,
just a 10-minute walk away from the
festival village. By this time, sporting
participants and festival goers were well
settled in: wetsuits were draped over
tents drying out for the triathlon the
following morning, BBQs were fired up
and many had cracked open a beer.
Opting to do the same, I sat back, the
August 2017 mensrunninguk.co.uk 93
16/06/2017 15:57
 RACE REVIEW
sun on my face, admiring my first
attempt at pitching a tent. This was more
like the alfresco lifestyle I was cut out for.
At 5am when I awoke to the sound of
fierce winds and pelting rain attempting
to rip through our tent, I soon changed
my mind. In just a few hours, we were
taking part in the 70K sportive and very
quickly the whole thing seemed far less
appealing
High old time
Heading out into the mountains, the ride
climbs 1,100m, and the wet and blustery
conditions made for a testing few hours.
Indeed, the first test came within the first
10 minutes when I fell at the first climb
not the best of starts. But the spectacular
scenery, including views of the majestic
Skiddaw, soon made up for any early
adversity as did the excellent marshals,
94 mensrunninguk.co.uk August 2017
MR79_093-095.indd 94
who stood for hours getting sodden,
giving out cheers of support, holding
gates open and refuelling us at the
well-stocked feed station.
As I wearily pushed my bike through
the finishing funnel, I caught the end of
the 5K trail runners coming through. The
first wave had taken off at 2pm, heading
south along the shores of Derwent Water
to Friars Crag view point, before heading
into the woods. Earlier, at 11am, the 25K
runners were also braving the elements,
over undulating, technical and reportedly
slippery trails. Heading up into Great
Woods and climbing out over Grange
Fell, the first half of the course is rocky
and decidedly hilly, but does level out
during the second half, following
lakeshore paths until Portinscale and
heading back into Keswick.
Right on cue, as all sporting events
were wrapping up, the sun reared its
head, beaming down on the festival
village. Later that night, athletes and
festival goers enjoyed music from artists
including KT Tunstall and tribute band
Noasis and, on both evenings, could
attend talks from a range of inspirational
speakers, which included iconic female
ultrarunner Nicky Spinks and
mountaineer Sir Chris Bonington.
Weary, muddy and thirsty athletes
also packed into pubs in the centre of
Keswick, enjoying a pint or two and some
carb-heavy pub grub. We headed to The
Pheasant Inn, a cosy local pub, serving up
much-needed gammon, egg and chips!
Back at camp, those participating in
events the following day were resting up.
Over night, though, storms had once
again set in, and when I braved it to the
loo at 5am, I took my hat off to the
@mensrunninguk
16/06/2017 15:58
 KESWICK MOUNTAIN FESTIVAL

BY THE
NUMBERS

2,000M
TOTAL ASCENT OF
THE 50K RACE

12
SPORTING EVENTS
ON OFFER

38:23
10K COURSE RECORD,
HELD BY RICKY
LIGHTFOOT

8
LIVE BANDS
PERFORMED

1:45:27
EOIN LENNONS
WINNING TIME IN THE
25K RACE

audacious lot brushing their teeth and
pinning on their race numbers, ready for
the 6am start of the 50K ultra. Thank god
it wasnt me
Water shame
That morning, organisers made the
decision to cancel both open-water
swimming events and shut down the
festival village, after the winds through
the night caused damage to the
structures. The 50K and 10K courses
were thus diverted, and the sports
registration and bag drop quickly
relocated.
The 50K started from a new point on
Lake Road. Although the course is fully
marked, runners were expected to carry
a map and compass over this brutally
mountainous course. Graded as Hard,
only experienced athletes were
permitted to enter the event, which
involves a tricky combination of open-
valley running, fast and technical ascents,
arduous climbs and miles of isolated
trails round the back of Buttermere/
Crummock and the Newlands Valley.
These remarkably resilient and
weather-beaten athletes began to arrive
at the new finish line at Crow Park Road
from around 10.30am. Here, the 10K
finishers were also coming through, after
a slightly delayed start.
Due to the weather, the ferry that takes
participants out to the start at Hawes
End had to be halted and standby
coaches were called into service. The
route took runners along the drizzly
shores of Derwent Water and under the
fell side of Catbells, and saw people of all
ages, shapes and abilities taking part.
Seeing these inspiring, no-nonsense
athletes take to the mountains in such
wild conditions has been a huge eye-
opener: was this Northern lass anywhere
near as hardy? Not even close. Will I be
back next year, with my trail shoes rather
than my bike cleats? Absolutely.
TO SIGN UP FOR NEXT YEAR
The Keswick Mountain Festival takes
place at the beginning of June.
Entrants can purchase a weekend
festival ticket for 65, which includes
camping, all festival village taster
activates, live music and Adventure
Tipi talks. Entries for the 2018 event
are not yet open but keep an eye for
dates and registration details at:
keswickmountainfestival.co.uk.

August 2017 mensrunninguk.co.uk 95

MR79_093-095.indd 95 16/06/2017 15:58

 GALLERY

Pictures from the MY RACE

FACE
pain cave: a gallery
of your grizzliest
mid-race gurns.
Send in your snaps!

Graham Sewell
Michael Seitler
Woodley parkrun
Joe Oliver Trafford 10K
Macclesfield Half Marathon

TOP
GURN

Paul Partington y
Manchester Marat Terence McAtamne
hon parkrun
Rhys Sweeting, age 10 Waterworks
Lincoln and Wellington AC 1k Series

Want to share your Race Face?

email mensrunning@wildbunchmedia.co.uk

96 mensrunninguk.co.uk August 2017 @mensrunninguk

MR79_096.indd 96 16/06/2017 10:26

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MR79_097.indd 97 15/06/2017 21:04

 COLUMN

Burned out after

a tough training MAN
week, Jim Old tries
some recovery-
boosting DIY
DOWN!
had a day off and a simple
choice to make. Go for my
I long run or build my new
shed. I chose poorly. I chose
the shed.
It had been sitting there in flatpack
form for weeks, mocking me that I didnt
have the tools, skills, strength or requisite
manliness to take it on. Actually, I felt
I had all of those things and was just
waiting for a break in the awful weather
to get to work. The BBC told me my day
off was to be sunny and dry, so I put the
run on hold and rolled up my sleeves.
This being Mens Running and not
Garden Structures Monthly, I wont inflict
the details on you, but what should have
been a simple job turned into a DIY
nightmare. The BBC had lied. It started
pissing down. My wife came home from
work to find me soaked, frozen,
knackered and starving. The garden
looked like it had come under sustained
artillery fire. And I still didnt have the
bloody roof on.
I shouldve gone for my 17-miler,
I said sullenly. Id be much less tired.
Later, much later, I lay in the bath in
a slick of creosote and soil and reviewed
my day. The roof had just gone on when
the rain had turned torrential and driven
me indoors. Lying there, bone tired, I
reflected glumly that I had four runs to
pack into the next five days, including the
long one. I decided to set the alarm for an
early run before work.
heavy-footed round my long-run route, Id toughed it out and hit my target
RUN DOWN I remembered that only a week mileage. And I have a shiny new shed,
Recently I wrote about the difficulties of previously Id scampered around a hilly too. It wobbles a bit in the wind but
fitting training into family life, so that our 10K feeling like a young gazelle. In the theyre meant to do that, right?
loved ones dont suffer while we pursue space of that week Id broken myself.
our passion. But it works in reverse too; How very male. She didnt actually
the demands of work and home can have
a detrimental effect on our running.
say it but I knew those were the words
my wifes mouth wanted to form. Any I SHOULD HAVE GONE
When the alarm sounded in the morning,
I turned it off and went back to sleep.
sensible person, shed have gone on to
add, would have ditched a couple of the FOR MY 17-MILER, I SAID
I ran in the evening instead but it was a
joyless experience; I felt sore, slow and
runs in the interests of feeling less tired.
She would have been right of course, but SULLENLY. ID BE MUCH
burnt out. The race-pace session the next
day was no better. And as I plodded
part of me (the stupid part yes,
thanks Sarah) is proud of my killer week. LESS TIRED
98 mensrunninguk.co.uk August 2017 Photography istockphoto.com @mensrunninguk

MR79_098.indd 98 16/06/2017 10:27

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MR79_100.indd 100 15/06/2017 21:08