Simple steps to getting up & running
Track star Eilish McColgan gives tips to Rick Fulton on Great Scottish Run
ATHLETICS sensation Eilish McColgan will be back to home turf on Sunday as she takes on the 10k Great Scottish Run.
The Dundee Dynamo, 31, who is the British and European 10km record holder will be pounding the streets of Glasgow and looking for another fast time. She was meant to make her marathon debut in London on the same day but after experiencing low blood sugar levels during long training runs – a condition called “rebound hypoglycaemia” – she delayed her first taste of 26.2 miles until next April. If you’ve been inspired by her performance at the Commonwealth Games, The Big Half and the European Championships, here are Eilish’s best tips for taking on your first long-distance race.
You don’t need to change your entire life
Just because you’ve signed up for your first 10k, half marathon or marathon does not mean you have to totally change your life. Eilish said: “Don’t change too much, just find enough time to make space for running. “You don’t have to diet or restrict yourself, just find an extra half hour to an hour every second day to make space for exercise.”
Be mindful of nutrition and supplements
Eilish has been one of several female athletes to speak out in recent months about the difficulties of competing when you have periods to contend with.
She said: “Periods make it more difficult to train as a woman, because we are losing more iron, so I use an iron supplement, preferably a natural one.” The one meal she is always sure to have is “porridge with milk, banana, collagen protein and frozen berries”.
Have a little pre-race caffeine
Many runners swear by a caffeine hit pre-run. Eilish said: “I avoid it during training but on race day, a cup of coffee or a caffeine shot helps.
“I have started using caffeine gum, which is nice, as it doesn’t sit on the stomach.”
Mind & pace yourself
Excitement and nerves may get the better of you.
Eilish explained: “Over the first 10km of a half marathon, it is easy to get caught up. With the buzz and excitement, you can set off too quick.
“Using my watch and seeing my speed per mile, I can get an idea of my end goal.”
Find community
By finding runners you look up to, and seeking out a sporting community, it will be easier to keep going when training gets tough. And for newbies joining a group it will help to find people to motivate you.
Don’t try anything new on race day
Eilish said: “Make sure you are comfortable with everything, from your drinks bottle and gels to clothing. Don’t change anything for race day.”
● Eilish is an ambassador for wearable sports and fitness technology brand Polar. For more information visit polar.com/uk-en
With the buzz and excitement you can set off too quick