Take a hike
Aside from weekend strolls with my kids, I used to see walking as a poor substitute for running. But since working with coach and 100- mile specialist Ian Sharman (sharmanultra. com), hikes have become a key part of my training.
‘ Hilly races, especially on the trails, almost inevitably have some hiking on steeper sections,’ says Sharman. ’Muscles are used differently in hiking and running, so it’s important to have specific training for that element of racing. And even if you’re only training for flat road races, hiking (and walking generally) is excellent active recovery, with minimal impact force on the legs. It hastens recovery from running workouts and is a great way to include extra volume to increase fitness in a sustainable, low-intensity way.’
So those weekend walks with my children became training, and Sharman added short hikes with a weighted vest to my routine. The benefits are potentially huge. ‘ Weighted hikes help recovery and build leg strength in a gradual, safe way,’ says Sharman. ‘ They promote greater core stability for maintaining form when you are fatigued; make your minimum speed faster, which is key in long races; and reduce injury risk by strengthening stability muscles, ligaments and tendons in the legs and core.’
‘Get off public transport a stop early or park further away from the office to add walking to your day,’ suggests Sharman. ‘Take the stairs, and walk in your lunch breaks, ideally wearing a weight vest, which is better than a backpack, as it spreads the weight around. Leaving it undone works the core too, as the weight moves around and the body has to adapt.’
Although, yes, I may look like a bit of a berk, I often take an 8kg pack with me when I pop to the shops. My weekends are mostly family time, but I take my kids out on walks, usually with a weight vest or pack, so that I’m still training and improving.
While waiting for the kettle to boil or cleaning your teeth, calf raises are subtle and versatile strength exercises – great for the kerb at the bus stop, too
When we are repeatedly stressing our bodies, good diet is crucial in ensuring adaptations take place effectively and safely; aiding muscle recovery, providing the strength for key workouts and supporting the immune system.
Ultrarunners can be obsessive when it comes to food, with paleo, ketogenic, low- carb/ high- fat and plant- based diets all popular in the scene. I broadly follow the less radical, sciencebased advice of Renee Mcgregor (reneemcgregor.com), an ultrarunner, author and sports dietitian who works with elite teams and individuals to Olympic level.
Mcgregor suggests a periodised diet, which means planning nutrition, especially carbohydrates, around training sessions. So emphasising complex carbohydrates in the 24-36 hours before a higher intensity workout is the best way to optimise per formance ( packing them in at lunchtime before an evening session is too late). ‘ That doesn’t mean piles of pasta,’ says Mcgregor. ‘Just a good amount of complex carbohydrates at your three meals. Use a third of your plate as a gauge. During the evening, aim to have carbohydrate- based snacks, such as oatcakes with peanut butter.’ Without these complex carbs in the tank, I will lack the required energy to make those key gains from my workout.
In the 24-36 hours before long, slow runs ( which I’ll start fasted, to promote fat metabolism), I avoid carbohydrates. ‘ With time, training in this way means that the body becomes better at using a higher percentage of fat as fuel,’ says Mcgregor. Body fat is an almost limitless energy source and being able to utilise it makes it far less likely that I will hit the wall during a race.
Mcgregor also advises eat ing snacks containing 10g of protein throughout the day, and 30g of protein with meals. I eat organic chicken, red meat and oily fish at least three times a week. ‘ Oily fish is a great source of omega-3 fatty acids, which help alleviate fatigue and inflammation, says Mcgregor. ’And four servings of dairy a day help ensure you continue to promote good bone health, maintain lean muscle
‘I very rarely drink booze, as studies show it disturbs sleep and hinders recovery. Plus, it makes me act a little weird. I’m incredibly boring nowadays’