That was the question posed by a running club mate as we both recovered from a chip-timed track 5k.

What he was getting at, in joking obviously, was the pain. You know you’re going to go through it. You know it will hit you and your brain will tell you “Stop!”. You know if you’re trying, you’ll endure self-inflicted pain.

When you push yourself, in either training or during an event/race, you go through this. Anyone doing any kind of endurance sport knows it. So why bother?

Well for a start, there are the endorphins on finishing. As GB ultra runner, Robbie Britton says: “…your short-term memory plays tricks on you. After your legs stop hurting…you only remember the elation.” That feeling of elation, in body and mind, after you have completed a session…it’s the great thing about any strenuous exercise.

pic by @bobotheeklown

Then there is the runners high. In his ground-breaking book “Born To Run”, Chris McDougall describes how the natural engaging of body and mind, causes our brain to release endorphins to such an extent that a feeling of extreme euphoria can be experienced for anything from a nanosecond to a few minutes. It’s as if you’re floating, effortlessly  running in an other-worldly manner. Everything seems easy and you are so intensely in the moment, totally immersed in your activity. You feel nothing of the pain, no pounding of the feet, no gasping of breath. Just. Pure. Joy.

Obviously that doesn’t last and the pain, self-doubt, nagging voice etc etc all kick in again. But that’s all part of it. You also know the feeling of elation at the end. That may be in achieving your furthest ever run, completing your first parkrun, running with mates.

So put your shoes on, smile at the world and head out of your front door. There’s joy to be had on those trails

Have you achieved the runners high? What pain do you put yourself through?

Join me on the #Run1000Miles challenge with the Trail Running magazine Facebook community. You’ll be amazed at what can be achieved.

Yours in sport
Jeff

To say I was over the moon to receive the “Trail Running Magazine Best Reader Blog Award” is an understatement! When Editor, Claire Maxted emailed me to confirm I was doing somersaults (in my head anyway!).  It was a good job she asked me to keep some of the news quiet for a few days

Evidently they loved my “concise style, entertaining writing and variety of subjects covered.” To be complemented on your writing in this way is awesome. Thank you so much Claire and the entire Trail Running mag team

For that I have to sincerely thank all the people I’ve interviewed since launching this site in Mar/Apr 2015:

Jill Butterworth, Lana Jane, Robbie Britton, Suzanne Stolberg, Nicky Spinks, Sarah Morton, Renee McGregor, Graham Patten, Dom Williams. You’ve all shared amazing insights and experiences.

So now I can say exercise and blogging truly lift me. I hope your running and any blogs you read continue to lift you. Keep exploring and enjoy

Trail Running Magazine is the leading off-road running publication. If features gear reviews, event listings, runner interviews and much much more. Latest issue is in newsagents. Or you can subscribe here.

Jeff

Renee, how did you initially become interested in sports nutrition and dietetics?
I initially did a biochemistry degree with nutrition which I found absolutely fascinating and I actually thought I would end up in research. However my tutor encouraged me to look into Dietetics as he thought that it would really suit my skill set! I decided to take his advice and was lucky to be accepted on the post graduate course in Glasgow. I qualified as a registered dietitan and started working clinically within the NHS. I really enjoyed this for the first few years and I gained so much from these years of working. However I always knew that  I wanted to work within sport. I was a very sporty child, always in the teams at school and continued to stay fit and complete challenges such as London to Brighton bike ride. After I had my two girls, I decided that I didn’t want to return to the NHS and so I took some time out to be a Mum to them but also to do a post graduate in applied sports nutrition. After the first lecture, I knew I had made the right career path. I loved being able to return to my biochemical roots and I guess the rest is history!

You say what you eat can make all the difference to your performance. How is this?
Although training is probably the most important aspect of performance, in order to get optimal results from your training, making sure you put the right fuel bore, during and after is a necessity. Training is a stimulus so if you are trying to increase speed for a 5k then your training will involve several sessions where you are working at very high intensity. You will need to ensure adequate carbohydrate before this session to actually achieve these high speeds and then post training, in order to help the muscles adapt from the stimulus it is important to re-fuel with both carbohydrate and protein.

How has sports nutrition developed, during your 14+ year career?
Its evolved significantly; it’s a science. As more and more studies demonstrate how nutrition impacts performance and recovery, it is being explored further in order to get that extra edge. Even since I qualified as a specific sports dietitian, thoughts around carbohydrates, protein, fats, hydration, energy requirements and portion sizes have changed significantly. We are seeing big differences between males and females; different ethnicities and sports which makes it a very exciting area to be involved in.

So the evidence base is developing rapidly. Look forward to reading more on that. 

Do you think food intolerances are on the increase? If so why?
I don’t think there is a rise in food intolerances but I think more people are wanting something to blame/focus on for why they may be feeling tired, bloated etc. a lot of people do not realise that actually being dehydrated is the most common reason people get bloated. Similarly a lot of people will come to me and say, “I just can’t eat pasta, it bloats me!” a gain the reality is that when we eat carbohydrate, we tend to also hold onto more water. You can hold onto as much as 4g of water per g of carbohydrate so naturally you are going to feel a bit bloated especially if you have eaten a huge plate of pasta!

I think it has become very “faddy” to have an intolerance; however during my time in the NHS I worked in an allergy clinic where I saw real, legitimate allergies and intolerances and so I’m very cynical when someone tells me pasta makes them bloat!

That said I do work with individuals who do have legitimate issues, usually with a lot more severe symptoms who really benefit from excluding the culprit food item.

Do you feel we’re seeing a trend where people are returning to healthier foods and home cooking?
Yes, there seems to be a real think for “clean” eating. Personally I hate the term “clean” because it also suggests that eating food that are not in this list are “dirty”. I don’t believe in demonising any foods or ingredients because its all about balance. I do believe that if you prepare the majority of your meals with fresh ingredients then you are more likely to get a better balance of nutrients.

What advice would you offer to anyone considering going on a diet?
Don’t deprive; don’t over restrict and set realistic goals. When people embark on very restrictive or fad diets they do tend to lose a lot of “weight” in the first few weeks but the majority of this weight is loss of glycogen and fluid stores. You will also tend to lose more muscle mass which long term will be detrimental as a lower overall muscle mass will lower your metabolic rate. When I’m working with individuals who are trying to lose weight, the key is to lower overall energy intake, increase protein as this will retain muscle mass. Additionally protein tends to have a higher satiety value so it tends to fill you up for longer. I also never cut out carbs completely. I will advise on portions and timing so that no food is off limits. I usually also prescribe one “cheat” meal or pudding a week.

As part of my Lyme Disease treatment plan, the specialist advised going dairy free for a minimum of 3 months. Aside from using coconut oil as a butter substitute, what other tips could you share for anyone going dairy free?
The biggest mistake a lot of people make when going dairy free is not to replace it appropriately. With so many dairy free alternative milks available these days it can make it very confusing. I always recommend that individuals try to replace dairy with soya milk and products such as yoghurt. Soya is the closest match to dairy when it comes to protein and calcium. Many of the other milk alternatives available are very low in carbohydrate and protein so are not a good substitute. I also encourage dairy free alternatives that are high in calcium such as tahini, nut butters, green leafy veg and oily fish.

Thank you… What part does sport participation play in your own life?
It plays a huge part in my life. As I said I have always been involved in sport ever since school. I started running more competitively about 8 years ago; initially I just ran half marathons. In 2012 I was lucky enough to get a club place at London marathon; by this time I had been working with Holly Rush for a while (GB marathon and ultra marathon runner) and she offered to coach me. I took her up and was delighted by my time of 3.17. Holly has continued to coach, advise and inspire me!

Over the last few years I have moved away from road running and racing. I have a 3 year old Brittany spaniel and I love going for long exploratory runs with him surrounded by beautiful countryside. This has lead to me run a few ultras in the last couple of years and I’m hoping to go back to my favourite race, SBU35 at the end of August this year.

3.17!! That’s a fantastic time Renee You’ve got the ultra bug too which is great to hear.

Your recent feature in Trail Running Magazine highlighted 10 ‘hero’ foods. Any others to suggest for runners?
My Hero foods are definitely not an exhaustive list and they are transferable across all sports. As with all sports its not really about individual foods but more about the combination of foods around training.

What dangers are there associated with individual superfoods?
The problem with using the term “super food” is that it sends a false message –instantly individuals assume that if they include this one wonder product in their diet, it wil make them instantly healthier. However just because you have a super green smoothie every morning it doesn’t stop you from developing health problem sor stop you from gaining excess weight if you are still over consuming in other areas. It also plays to the food manufacturers and retailers because as soon as something is deemed “super” it means they instantly hike the prices up too!

You have a concern about bad advice on nutrition from bloggers. How can anyone spot this more easily?
Food and health bloggers without formal qualifications are a real concern of mine. It took me 6 years of studying and several more years of researching to gain the knowledge and practical application of nutrition that I have today. Just because you have an interest in food doesn’t make you an expert of give you the right to prescribe advice to others. One of the major problems is that the term “nutritionist” is not protected. Anyone can all themselves a nutritionist whether they have a legitimate degree in nutrition or they have done a 6 week diploma course from the internet. There are also many alternative therapy courses such as nutritional therapy. None of these course are regulated by a governing body and so the advice they provide is not usually evidence based. As a Dietitian I am regulated by the British Dietetic association but also the Health Professions council. I have to abide by a strict code of conduct and all my advice needs to be evidence based.

Having just started reading your “Training Food” book I can begin to understand that. I hope my own Fuel Food comes up to scratch btw?!
It is fine – you are not advising individuals or suggesting they make major changes to their diets such as being gluten free or removing carbs or keeping clear of fruit without any evidence for making such claims.

Phew!  How can effective sports nutrition help the mind?
I’m not sure if sports nutrition can specifically improve the mind but there have been many links with nutrition and general well being; if you eat well – a varied diet rich in nutrients, you generally reap the rewards. Some studies have shown getting the balance of n3 fatty acids can really improve cognitive function and there are many reports of how low Vitamin D levels can be linked to an increase risk of depression.

I saw in Robbie Britton’s latest blog post with ProFeet that you’re advising him.  What general nutritional advice would you offer ultra runners?
I think its very difficult to give general advice as no two people are the same. I always like to work with the individual, get to know their goals both from a body composition point of view but also from a performance point of view. This will very much shape my advice. However I guess in general terms ultra runners really need to learn to tailor their nutritional intake to their training; there is no need for big bowls of porridge or pasta if you are going out for a long run at a low intensity. That said due to the general increase in training volume and “time on feet’ ultra runners will benefit from increasing their protein intake; this doesn’t mean eating huge portions post training but its more about having a small amount of protein at an increased frequency throughout the day. Increasing essential fatty acids can also help with inflammation. The other key thing ultra runners need to pay attention to is their salt inake, particularly during long runs and races. The sodium requirements per hour for most ultras are double that of a shorter race and many branded sports drinks will have no where near enough. I usually recommend using salt caps or sticks which ensures that you meet your requirements.

And what about for those from a short walk/run to a 10k?
Again it does come back to intensity. So if you are doing a  high intensity 10K session then you need to make sure you put enough carbs in before and also replace them with protein after; however if you are walking, you will have enough energy stores within your body to meet the demands of this activity. However do remember to stay hydrated and keep on top of your salt intake if it particularly warm.

Your new book “Training Food” seems to have really tapped into people’s interest. Has the response surprised you?
Yes! I have been so overwhelmed by the response it has got but also really touched when people get in touch and let me know how much they have benefited. I also really like seeing all the pictures of the recipes they have made.

That’s pretty modest, given “Training Food” is Amazon’s #1 best seller in Fitness Training.  What made you decide to write the book?
I was actually approached by the publishing company. One of the editors had been following my blogs and article sin magazines and liked the way that I made sports nutrition practical and accessible. She got in contact and we agreed to meet. The rest as they say is history!

What other books would you recommend to anyone interested in healthy sports nutrition or a healthy lifestyle?
That’s a really difficult question and I guess if I’m honest I don’t go looking! As I said earlier I stay clear of books written by individuals who are not qualified; there are so many that are based on their individual journey with food and nutrition and while this may be interesting, I think its important to remember that “one size does not fit all”. Just because a celebrity has written a book about going sugar or gluten free because it worked wanders for them, doesn’t mean they should impose their ideas onto the rest of the population.

What is the best nutritional advice someone has ever given you?
It’s a bit of a cliché but “a little of what you fancy does you know harm!”

Renee thank you very much indeed for this interview. Here’s to continued success for you and your “Eat Well Feel Fab” brand  

Jeff

The Build Up

Friday lunchtime thoughts started wondering to the Saturday and that’s when I seriously began to worry and get excited about what was in store. Would I get round? Was I being stupid even trying? Was I putting people through worry? The answer to all three I knew would be yes. The latter because treasured family and friends knew what I’ve been going through since May 2013 onwards – as my Lyme Disease post revealed. My wife, parents and friends had all ‘had words’ with me saying I should not attempt it if my body was feeling low, or to pull out at a checkpoint if it was too much. I promised them and myself I would – and I really meant it.

Fortunately Train Running Magazine shared this inspiring video on Friday. In it, Matt Williamson, elite ultra runner says: “You’re never going to know what you’re capable of unless you ask your body to do it. And if you ask your body to do it, the amount of satisfaction you can get from that is unlimited.” These words were to ring so, so true.

Pre-event earworms and euphoria

I had words of wisdom on repeat in my head – honestly couldn’t help it.  Two earworms in particular looped:

“We were born to run; we were born because we run.” Chris McDougall, Born To Run

“Endurance is what we were built for.” Matt Williamson, Endurance Video
(Note: This doesn’t mean I believe I’m built for endurance!)

After travelling up Friday evening, I knew I’d wake early Saturday so decided to register 07:30. On heading back to my accommodation I felt strangely euphoric – singing my head off in the car as peaks appeared above cloud, a lovely breeze etc. I knew it would be special on many levels. Little did I know how much the heat would take its toll.

What I did know was I was woefully under-prepared in terms of a total lack of regular ultra training and recce runs. With the ongoing recovery, the longest run I’d done had been one half marathon trail run in Coniston!  In fact I’d only ever done one marathon back in 2011. Yet, bizarrely that wasn’t really important to me. What was most important was I’d been able to make it to the start line. So I joined five other Rochdale Harriers, each of us ready to undertake something we hadn’t done before.

Nice legs, shame about…

Some apprehensive faces?

Fuel regular and often

Nicky Spinks had stressed the importance of eating regularly, even if you don’t feel like it. So I worked on eating something every 30-40 mins, packing 6x date bar slices and 4x power energy balls, plus the banana slices etc I knew I could pick up at each checkpoint. Not forgetting the mini feast the organisers had told us would be waiting at CP5 – Stickle Barn Tavern!

I stuck to this rigidly. On several occasions I didn’t feel hungry at all but knew from every ultra story I’d read that regular calorie intake was critical. Ditto fluids. Sipping water and/or electrolytes very regularly, particularly during uphills. I have never sweated so much, so relentlessly as I did on Saturday. My top half was literally drenched from 5km onwards. Thank goodness for wicking fabrics! Every feed station I made sure of filling my bottle again with either water, Nuun energy drink or half of each. Volunteers at every checkpoint constantly cheerful and encouraging. They really entered into the spirit of things. Over the course I burned about 4,300 calories, so didn’t stop refuelling until 8pm Sunday!

Strategy for the Day

Again, based on advice from Nicky Spinks, the approach was to walk every climb, run the flats and walk some descents. I love rapid descents but had been warned that your quads can suffer massively if you don’t ease off earlier on. I did ease by walking up ‘The Struggle’ to Kirkstone Pass and held back quite a bit on the descent towards Brothers Water and Hartsop. What a view too!  That beginning climb of almost 1500 ft was certainly a welcome to ultra territory!

Descent towards Brothers Water

My lack of any recce was a nagging doubt that came to mind on several occasions… Did it make much difference? Yes and No. It would have helped knowing what was in store. But the further you go it just becomes a case of keeping going no matter how far is left or how much further the climb. All ifs, buts, maybes which would make no difference to me on the day so I just got on with it.

The last 10km I felt strangely strong again. 2 big climbs apart (one of which was Loughrigg) there were a number of flat parts. I was really able to get into a relaxed rhythm and build up my pace again – at least that’s what I told myself, my Garmin battery had died at about 50km! Results later revealed, that out of 521 listed starters, 311 finished and I placed 95th in 8:52:59. My fellow Harriers all did better placing between 27th and 53rd.

What Got Me Through?

Matt Williamson’s mindset of breaking things into small chunks worked a treat. I’d began to run for some time with club mates Mark & John and unintentionally ran a little quicker than I should have. Checkpoint 2 (17km) came 10 mins ahead of schedule and the three of us enjoyed a very welcome top up of fluids, some banana and a brief chat. We knew the biggest climb of the day was next so took our time.  The initial 400+ft climb out of Glenridding was relatively comfortable, being mostly in the shade of the trees. But after a descent and undulation came the 1200 ft climb past Grisedale Tarn to Grisedale Hause. My quads cramped really badly from about halfway up and I almost fell backwards twice. Remarkable views back down towards were some compensation – as was the fact I knew the pain would subside at some point. Nausea was a sensation I was to experience for the first of several times during each climb. As Robbie Britton has said, it’s part and parcel of any ultra.

The descent from Grisedale Hause saw us drop about 1600 ft in around 6.5km. The marshall at the top ensured I didn’t mistakenly take the 110km route and offered a friendly warning to take care on the descent with it being very rocky and in places slippy, despite the incredibly hot weather. So I took my time though my quads took another bashing. Cramps again heading downhill and I wasn’t even halfway round the course

Looking back on climb out of Glenridding

Grisedale Hause descent to Grasmere

By the time I reached Grasmere I was in a pretty bad way. Trying to relax very tight thighs, calfs and hamstrings while trotting along part of the A591 south, I was nearly overtaken by an enthusiastic 5 year old! Had a laugh with his dad about it because again this encouraged me to keep going. Same as kids applauded myself and others as we ran across the lush field just before getting into the Grasmere checkpoint. That stop at 29.3km was so welcome. It was at this part that I did question whether or not I could continue. So I took time to consume and top up fluids, grab a bite and briefly chat to fellow runners. Yet again, feed station volunteers, particularly the little girl, were infectious in their enthusiasm. Part of me genuinely wanted to stop here but I resisted this and made myself step out of the school building. Two friendly faces in the shape of Chris and Karen gave me the chance to stop, say hello, ask how the others were doing and to adjust my laces. (Anything for a few extra seconds rest!)

Looking back towards Grasmere & Rydal Water

Chatting to a fellow runner I discovered I wasn’t the only one questioning myself at this point. In her case, her other half walked with her out of Grasmere and reminded her how much she’d achieved getting this far, so to continue. We soon passed one fellow runner who said the heat was simply too much for him. I’d already decided to just deal with each section, in this case Silver How which was a bloody climb of about 600 ft in around 1.5km-2km! At this point, we reminded ourselves the next checkpoint was only around 8km away. This helped me deal with each and every undulation I was to ascend / descend. Hardly any flat here and plenty of slate scree. The marshall was revelling in the incredible 360 views up here, proudly suggesting he’d got the best spot of the day. It was hard to disagree One fantastic moment of distraction came when hearing and seeing overhead fighter planes. Someone, somewhere kindly videoed this and shared on Twitter.

Vulcan XH558 passing over Bassenthwaite Lake @cumbriatourism @CarlisleAirport @keswickuk @XH558 #Keswick pic.twitter.com/DVHFsUAL0E

— Antony J Cross (@antonyjohncross) June 27, 2015

From just before the halfway point, my mantra became “Ask the question”.  At every incline I’d walk. Then on approaching the crest, my inner voice would utter “Ask the question” and I’d force myself to jog off again. Every single time I made my body respond. The ultra really became a metaphor for life – and for my own journey since May 2013. Breaking things down into achievable goals: The next checkpoint; drink; over the next boulder; to the top of the ridge; drink; get to the next gate; food; run past applauding spectators; one foot in front of the other…

At every opportunity I tried to encourage others, whether they passed me or I passed them – sometimes repeatedly with the same participants. Just before checkpoint 4 at Langdale my mate Luke caught me up and after a brief chat seemed to effortlessly pull away – git We wished each other luck at the checkpoint while enjoying another top up of fluids and fuel food.

Circling the Langdales

Sucking up more suffering was inevitable. Blisters had been forming on my right foot and I took the opportunity to tend to them – and have a 5 min sit down! Not sure what the passing tourists made of me snapping a pic of my foot?! Many fellow participants were to endure similar.

Approaching Stickle Barn was another very difficult phase for me. Across very boggy ground, up bridleways, down steep very rocky terrain. I felt like I had very little left physically. But like others, I was determined to push on… “Ask the question“. Lakeland day trippers applauded us into the pub. I fuelled up with flat coke (I never usually drink coke), some leek and potato soup, plus a few fat chips! Sat down and chatted to a few 110km participants and voiced my admiration. So I felt the least I could do was get through the final 12km over Loughrigg and into Ambleside. I will never forget leaving Stickle Barn to the sound of cowbells and cheers ringing in my ears. Neither will I forget the bloke behind me muttering “Now that climb is just taking the piss!” as we began ascending the penultimate major ascent Slightly less of a surprise was James Kirby hiding in the bushes ready to take a snap – he’d been on duty for about 24hrs!

Let me finish on a huge positive:

Endless encouragement

I’ve always felt there is a joy to running with and against others. But I now know the true meaning of Chris McDougall’s words: “The reason we race isn’t so much to beat each other,… but to be with each other.”

Every single clap. Every smile of a pub goer or rambler. Every child shouting out “Keep going!” “Well done!” as they held their arms out for a high five. How I enjoyed returning the favour every time!

As I came back towards Rothay Park, I still didn’t know whether I had 1km or 400m left. But one little girl made a massive difference and I will never forget her enthusiasm. Standing on the grass verge, she clapped me and shouted “The finish is just round the corner!” I smiled and said “Thanks!”  Immediately I was running between lines of spectators who all applauded and shouted encouragement. I turned the corner around the hedge and there it was: “Ultimate Trails” writ large on the big black inflatable! My eyes scanned the finish to check I was really at the end – and to the right I saw my wife and kids star jump, massive smiles on Louis & Izzy’s faces as they shouted “Dad!!”. The MC welcomed me back and said something along the lines of it being an epic achievement for me given what I’d been through – my face as the medal was placed around my neck was probably one of immense pride, relief, fatigue. Anne Marie’s face was pure relief and she thrust a latte and flapjack into my hands. For some reason I developed a Latte craving that next 24hrs!

I later discovered the last finisher came in around 01:40 Sunday morning. What an achievement to get through! Fellow Harrier Jill completed the 110km with Davina – a feat I struggle to get my head around…

Would I do another ultra? Well I certainly haven’t uttered the words “Never again” so perhaps I will I’d kept telling myself I was no Ultra runner but actually I got round, got through severe quad cramping, nausea etc etc. People got me through it and I hope I helped others achieve too Ultra marathon entry next year then?

So to every single marshall, to every volunteer, to every person in the parts of the Lake District we passed through: “Thank You!”. There was the fella I saw on a bike three times. The lady I saw three times in the last 15km: She appeared at the top of the last climb before Stickle Barn Tavern, clapping and shouting encouragement. She was there when I exited Stickle Barn. She was there clapping me at the finish line. I began to wonder if I’d been hallucinating! Possibly having run 58km of mountain terrain…

My main thought from the experience? “Ask the question.”  You’d be surprised at the answer

Yours in sport!

Jeff

UK athlete Robbie Britton made a great leap forward with his World Bronze medal at the IAU 24 hour World Champs. In this interview, the Profeet Ambassador talks about his love of running, what drives him and offers tips to any runner – experienced or aspiring.

How did you get into running?
Back in 2009 a friend of mine signed up for a marathon, the Windermere Marathon, I signed up as well just to shut him up a bit. After that it just spiralled out of control. London to Brighton was next, it started in my home town and finished by the beach so seemed like a great idea.

Beforehand I just played team sports, mainly football, some rugby (as a front row forward) and American Football. I was never that good at any of them but made up for that by running around a lot.

When did you realise that Ultras were the events for you?
The further I ran, the closer to the front I got and everyone loves doing well at something? Right?  I just wanted to find out how far I could push myself, picking longer and tougher races just to see if anything could grind me to a halt or destroy me. I quite enjoyed the 100 mile plus events, those seem to suit my warped sense of humour.

What mileage do you run and what kind terrain do you like best?
I prefer not to think about mileage and look at time instead, probably getting 10-14 hours of training in a week, ranging from 30 minute easy runs up to a 2-3 hour long run at the weekend. I’m not a fan of really long runs, I think it tires you out too much and you can’t get the consistency that’s important.

As for terrain, I’ll run on trail as much as possible, although I do love a track session once a week to unleash some real pace. Chamonix has a nice 300m track where you can pretend you are David Rudisha running WR pace laps whilst looking at a glacier.

Can you describe your favourite ever run?
Up until recently that would have been a difficult question but having won an Individual Bronze and Team Gold at the World & European 24hr Running Champs in Turin with a 261km (162 mile) effort tops everything. The last hour, averaging sub 3 hour marathon pace, overtaking and gaining on those in front of me, felt awesome. Really awesome. It gave me the belief that I can win the event in the future.

Many people see you as a positive role model after speaking out the damage of drugs in sport. What do you feel your recent podium protest at Turin 24-hour has achieved in relation to this?
I didn’t want to detract from the awesome ultra running team we had travelling to Turin but I was happy that it got people talking.  People make mistakes, we are only human. I would rather look at what caused someone to take that path and how we can prevent this happening in the future than pour scorn on those that have gone array. Companies like Nike should be leading the way for clean sport instead of championing people who took shortcuts.

2015 is a pretty full on year for you with the UTMB is you main focus. Where and when do you think Byron Powell (iRunFar.com) will have to interview you?
Haha, I have no idea when that will happen or what I have to do. I think Bryon’s a bit worried that after that interview it’s all going downhill for him, nothing will be as much fun. So he’s playing hard to get, but I’ll get him.

How important is rest for runners?
Rest is one of the most important part of a runner’s lifestyle. I firmly believe that you don’t over-train, you just under-rest. If I’m not training I’m thinking about rest and recovery, which includes nutrition.

Nobody gets stronger by running up a hill, it’s afterwards, when your body adapts and recovers, that you become a better runner.

Where do you draw your inspiration from?
From so many places and not necessarily sport. Anyone who works hard towards a goal, makes it their main objective in life, is someone you can learn from.

When I’ve got my head buried in a book it can range from mountaineers and polar explorers to cyclists, runners and any other sportsmen or women. Not only can these people inspire you but you can learn from them. Ultra running has a history that many don’t know much about but it’s there to read about so I want to learn as much as I can from that, from the marginal gains attitude in cycling, the resilience & endurance of polar explorers to the lightweight, revolutionary ways of Alpinists and Big Wall climbers.

If you think you’re tough doing an ultra marathon then read about Walter Bonatti, Doug Scott or Cherry Apsley-Garrard, they were/are tough bastards. Doug Scott crawled off the Ogre for days with two broken ankles.

How do you get through the highs and lows of ultra running?
Expect them and enjoy them. Anyone can run well when they’re feeling great but to make solid ground when you feel shit is how you out together a great ultra running performance.

The highs also have to be watched, fly too hard too early in the race and your body will suffer later on. I pushed too hard about 130km into UTMB last year, thinking “there’s only 38km of mountains left” and I paid the price quite soon afterwards, stumbling up to Tete aux Vents and crawling across a boulder field.

What tips would you pass on to fellow runners?
Enjoy what you do, but not just the races, the whole process. Training is a wonderful thing and driving hard in a hill session, at night in the rain, can be a brilliant moment if you think about the benefits you’re getting.

Get to a start line feeling fresh, rest more and don’t get obsessed with mileage. There is only so much your body can take, build it up year on year and look at how you’ve improved and not how much less mileage you’re doing than Winston on Strava or Facebook. Winston is a liar, picks less competitive races to get his V90 wins and will blame “last week’s 50 training miles” when you cruise past him.

What’s the best running advice you’ve ever been given?
“It was impossible, then I did it, so it was possible” is something I paraphrased from Walter Bonatti’s Mountains of my Life.  Don’t let anyone tell you something is impossible, just figure out the first step and take it. I have plans that many would say are impossible, but I’m moving in the right direction and getting closer to my objectives. Just believe in yourself.

What has the running community given you?
The ultra running community is one of the best bits about this sport, it wouldn’t exist without it. The stacks of volunteers at races prove this and we can’t lose that part of ultra running.

When I started it was trial and error for everything, I just went running, but because everyone is against the course first, then each other, you learn an awful lot from the people you run with. Even at the World 24hr Champs in April, Oliver Leu, one of the German team and a very experienced ultra runner, was giving me advice during the race and it is just one example of the great friends I have made through ultra running.

What would you say to anyone thinking about taking up jogging/running?
Just get out and try, walk if you have to but give it a go. Run for a minute and walk for two if you have to but put those feet on in front of the other and go for it. My first running shoes costs £12 from Aldi but it has changed my life for the better.

Join a club, find a park run or just hit the streets on your own. You won’t regret it.

You seem very relaxed, where does that steely competitiveness come from?
I’m very relaxed and chilled most of the time, it’s the best way to live life. Keeping happy is a big concern of mine. As for the competitiveness, I absolutely love to race and compete with other people. I’ve been involved with sport from a young age and have always given everything so I guess it comes from that. My Dad was a competitive fisherman but I don’t think that’s it.

I will say that even though I come across as very chilled on race day I’ve done everything I can to defeat my opponents. What’s more demoralising than getting encouragement from the chap breezing past you?

What is your favourite race food and why?
I’ve been enjoying making my own food, such as rice cakes with cashew butter and jam. Or sweet potato brownies – but Mr. Paul Navesey usually makes them! They really help with slow release energy that is easy to eat and digest mid race. Also Sour Skittles are awesome, but I am a giant child in that respect. Sweets are my main weakness, but that’s better than my old vices…

Robbie’s in good company here with his love of rice cakes – this is the Team Sky rice cake recipe. Here’s a great sweet potato brownie recipe too. I’ll be giving both of these a go  For other fuel food click here.

Thanks very much Robbie. Good luck with the rest of your season and “go easy now”  

Jeff