I know Rachel through the Trail Running magazine #Run1000Miles Facebook community. She was very surprised to be asked to do an interview. Hopefully you’ll instantly see why her story is such an important and positive one to share.

How and why did you get into running Rachel?

Rachel before running

I’m sure you’ll achieve it too! The trail challenges as well will be amazing.  Thanks so much. Looking forward to seeing your progress again on #Run1000Miles Challenge 2018.  

All the best

Jeff

Dawn, what would you say to anyone who tells themselves “I’m not a runner”? 

I think if you run, you are automatically a runner, but often we are too worried about what others think.  For example I will say “I’m a runner” but then will quickly follow up with “but I’m really slow”.  I am trying to reprogramme my thinking to be proud of what I am achieving and acknowledge it better.  “I run. I am a runner and I have great fun doing it”.

Where do these self-limiting beliefs come from?

Years and years of negative thoughts.  They creep into your thinking and vocabulary with stealth and gradually build up until they become your natural way of thinking and talking.

You hear kids saying “I’m an awesome runner” or “I can run really fast” or even “When I grow up I want to be Superman”.  Somewhere along the way we lose that belief in ourselves to be replaced with self-deprecating thoughts.  Humility is encouraged in adulthood and we are not great at saying “I’m awesome at that”.

That is so true Dawn. We all need to find our inner Superman!

Could you describe your own backstory?

I started running not for me but when my step-mum of 32 years was diagnosed with ovarian cancer.  I wanted to run the Race for Life for her to raise money and show my support for her in what would be a hard treatment journey.  I was 7 stone overweight and hadn’t really done exercise for 18 years, it had just got too difficult and was a vicious cycle resulting in low self-confidence and low mood for me.  But I set about training for the run, mostly in the dark.  It was really tough to begin with and I cried a lot but I never thought about giving up (which was a first for me).  Cut a long and sweaty journey down, I did the run but I was worried that if I had nothing else to aim for after, I would give up running as I always gave up things.  So I found parkrun and did my first 5k there.  I realised I had started to actually love running (weird I know).  So to date I have done 43 parkruns, 3 x 10km runs, run in my spare time, go to the gym, go horse-riding and am hoping to do my first half marathon next year.

Awesome! What’s the best non-running benefit of running? 

Friendships definitely – the people I have met along my journey have been so amazing and I have forged friendships for life.  And the benefits on my mental health have been phenomenal.  I always felt my life was on hold until I was “thin” almost as if then when I achieved what my head depicted as “thin” I would be finally happy and the clouds would part and all would be well with the world.  I now no longer hate what I see in the mirror as I look at myself and realise how strong I am and what I have achieved and how awesome that actually is.  I know I have the skills and tools to keep myself physically and mentally well and if I have a dip in mood a run even in the rain reminds me of how strong I am.

How would you describe Parkrun?

Family.  Epic.  Life changing. And so so welcoming.

You came to people’s attention with your iconic parkrun finish photo. Could you describe your feelings at the very moment you crossed the finish line of your 1st parkrun? 

That picture was from my 6^th parkrun, I think the finish line picture of my 1^st was a crying blubbering mess, less joy more emotionally and physically exhausted.

What stories have people shared with you because of that photo?  

Mostly that they see themselves in me.  They feel running isn’t for them or they are too slow or there is the expectation they will need to run the whole thing or they will finish last.  All those things are the thoughts I have had so love to hear those challenges and gently talk to people to break down those misconceptions and hopefully inspire some excitement to consider giving it a go.  The other more surprising stories are from the really fast runners that a lot of them actually admire the slower runners for getting out there and giving it a go.

Have you experienced negativity towards you through running? 

Not really.  I get the occasional disbelieving person when I say I run when they look me up and down and you can see them judging from my size that it is doubtful I am a runner.  I have been known to wear a race t-shirt as evidence, but usually to remind me on a bad day that I have actually run 10k before so to pull  up my big girl pants and just get on with it and stop being miserable.  Initially when I was on BBC Radio and they tweeted a picture of me running one guy laughed calling me ‘fatty’ and asking if I was running to Weight Watchers.  I’m not even going to bother answering that kind of comment, but thankfully there have been a handful like that – and usually the responses from other followers are enough to put them in their place.

I’ve had a bit a negativity from my teenager that I am not at home as much but that has meant she has had to learn to do a few more things for herself, which is no bad thing in the long run.

Any advice for others that may suffer from negativity? 

Be proud and believe in yourself.  When you are kind to yourself and acknowledge your achievements, it’s much easier to be positive and ignore comments which are totally ridiculous and probably more about the person saying them than they are about you.  And are you really going to let someone else’s small-minded opinion stop you going out there and enjoying yourself?  You deserve to be happy so go out and find it and keep doing it.

Fantastic! So how can people get more active? 

I have realised why I never really stuck to activities before, it’s because I didn’t enjoy them.  We only have a fixed amount of hours in a day and very few of them (if any) are ‘spare’ so why spend your time doing things you don’t enjoy?  Running may not be your ‘happy’, but go out there and find what it is.  Because if you are having fun it doesn’t feel like a chore or a slog, and meeting other people who share that same love, you’re going to make friends whilst having fun.  Local clubs, sports centres, work bulletin boards all have details of different sports and activities.  You might have to try a few to find the right one.  Sport England and This Girl Can websites (you don’t need to be a girl to read it) have great details of all types of sports too.

Any plans for a #2018dawnsyear?

Hopefully to do a half marathon without the need for CPR or a defibrillator.  The feeling of crossing the line after my first 10k was epic, so I am excited to take on this extra challenge and give it a go.

Finally, any tips? 

Look up when you are running or doing your sport.  I was always so embarrassed running in public that I used to look at my feet.  Another runner coming the other way flagged me down and told me to ‘look up’.  She said she had been trying to smile at me to encourage me and I missed it because I wasn’t looking up.  She said to be proud. 
So that would be my tip – Look up and be proud.

Dawn thanks so much for sharing your running experiences and dreams for 2018. It’s such an uplifting story. Hope next year is amazing for you and that you continue to go on inspiring so many of us to get more active 🙂

Yours in sport 

Jeff

In this enlightening interview, Lynne AKA “Jogonhijabi”, talks about the importance of running and joy of #Parkrun.

What has running given you?

Have you ever experienced negative stereotypes while running?

How do you handle it?

Fundraising for Gambia how can people help?

VLM whats your hope?

Lynne, thank you so much for reflecting on your running story with us. The very best of luck with Virgin London Marathon 2018 and your fundraising.

© Outdoor Fitness

Damian, your friends say you’re “annoyingly cheerful”. How would you describe yourself?

Occasionally cheerful, always annoying? I’ve no idea. You’d have to ask other people. Oh wait, you did. Annoyingly cheerful it is then. Although, meet me 87 miles into a 100-miler and you’ll likely see a less cheerful side.

When are you at your most miserable?

87 miles into 100 milers. Especially if I’ve run out of trail mix.

In 3 words, describe your #SouthWestCoastPath FKT.

A. Looong. Run.

How cathartic were your ‘power sobs’?

They worked amazingly well. I felt emotionally refuelled after them and then usually had my best spell of running. They would only be five or 10 seconds at most, a mixture of chronic tiredness (I was averaging three hours’ sleep a night), anguish and guilt at being away from my children for so long. A quick dose of sweaty eyes and everything would feel okay again. I recommend a daily power sob to everyone. Read more at The Guardian.

You’ve said you were constantly rewarded by the generosity of strangers. Can you share a story related to this?

That was mostly down to the amazing Tom Jones (not that one). He was our crew man extraordinaire and I couldn’t have set an FKT on the South West Coast Path without him. He was so dedicated and forgiving of my lack of gratitude at the time. Anyway, he’s one of those people who just gets to know people, he likes talking to strangers. Often he’d be waiting for me up ahead somewhere and would get chatting and they’d learn what I was up to – and that I was fundraising too. When I turned up they would often put cash into my hand, or refuse to let me pay for hot food or a ferry ride. It was moving stuff and helped motivate me.

What’s next for @Damo_Hall then?

The Trail Running World Championships for the Great Britain and Northern Ireland team in Portugal in October. Then some time off, before probably another FKT next year and some more exciting challenges and ultra-distance races – TBC, but at the moment UTMB is still very much on my mind.

Why are you happiest running in ‘lumpy places’?

I’m just not so excited by flat races. I like lumpy stuff. I like going up things. Then down the other side. There’s just something about wanting to get to, and then getting to, the horizon, isn’t there?

© Summit Fever Media/Contours Trail Running Holidays

What does running give you?

Huge endorphin highs. Work. Adventure. The chance to eat a lot of cake. Fulfilment. Emotions. Chafing in the bathing suit area.

From your 1^st marathon in 2012 to elite Ultra runner 2016. Did you ever dream of coming so far in such a short time?

I still think people have got me confused with someone else when I see my name in the same sentence as the word “elite”. I don’t know where the line between elite and non-elite is drawn. I’ve never won an ultramarathon, but it’s flattering if people see me that way. I still feel like a newbie trying to suss this whole fascinating thing out. But the short answer is no, not at all. And I still don’t think I am one.

© Summit Fever Media/Contours Trail Running Holidays

Run slow to get running fast. How and why is this?

GB international ultra runner Marcus Scotney coached me for a spell and he believes in training with a heart rate monitor. Simply put, according to the principles of periodisation, your training should start with a block of running in Levels 1 and 2 only, slowly building fitness without destroying it by running too fast. You add strength and speed later, but that period of slow running is key. It really worked for me in 2015.

How do you find running through the night?

I love it. Less so, perhaps, five days into the Spine Race when you’re so tired you just sit down in the middle of the road to try and sleep but can’t because it’s too cold and then you start hallucinating that someone’s setting off Chinese lanterns to guide you the right way and you follow them but really they don’t exist and now you’re in the middle of a huge bog and deeply topographically befuddled and you might end up crying again. But usually, especially at UTMB when the stars are out and you’re in these huge mountains, it can be unspeakably wonderful.

© Summit Fever Media

How does walking benefit your running?

My current coach Ian Sharman is big on this. I guess above all it’s building strength, if done on hilly terrain, something that again has really helped me. But also in most 100 milers, especially UTMB with 10,000m of climb, there will be a lot of hiking and that needs to be efficient.

Why is the horror and torture of ultra running so rewarding?

It’s like Fight Club. Running stupid distances (rather than punching each other) makes us feel alive, when for much of the time our lives are very safe, predictable and unchallenging.

You seem to have adopted a more thoughtful approach to your 2016 Ultras. What did you change and why?

I raced less, trained more specifically and did more strength work. I had raced too much and with perhaps too much variety in 2015 – great fun though. I changed things because I wanted to improve.

Your favourite running foods?

Salty nuts. 33Shake gels and shakes. Shot Bloks. Fruit and salty noodle soup. Cake.

Nice! And your favourite running fluids?

Tea. I ruddy love tea. Chocolate milk. Smoothies. I loathe cola normally, but it can be good in ultras. Liquid calories are a great way to stay fuelled towards the end of longer races where eating sold stuff is unappealing.

© James MacKeddie/Inov-8

What is your favourite trail running memory?

Gah. So many. But it has to be finishing this year’s UTMB with my two kids – they had said they didn’t want to join me, but had changed their minds when I got back to Chamonix. It was well brill.

What have you learned from supposed ‘failures’?

I’ve been pretty lucky so far and would only really count one race as a failure, Lakeland 50 in 2014. That taught me not to undertrain, not to try and keep up with Kim Collison, to respect the heat and to steer clear of unmarked courses (unless they’re bona fide mountain marathons).

Your book “A Year On The Run” – any teasers for us?

Thanks for the plug. It’s an alternative history of human endurance, with some wonderful leftfield illustrations (not by me, by a proper artist dood). It includes legends like Emil Zátopek, Kilian Jornet, Yiannis Kouros, Lizzy Hawker, pedestrians, polar explorers and madcap folk who ran around the world. But also anecdotes about chronic misfortune, poison, big fibs, pre-race beer drinking and people who happily call themselves the Wily Wobbler. I love all that sort of stuff.

What motivates you?

Jeez. Isn’t it meant to be nice easy questions at the end, you rapscallion? I’d love to say, inspiring my children. But if I wasn’t a parent I’d be running anyway, so that’s only half true. Hmmm. I don’t really know. It’s work for me. And it’s not entirely without ego, either. Plus I have a lot of running shoes and don’t want to see them go to waste.

You achieved a fantastic 19^th at UTMB. What plans for 2017?

So far it’s likely to be Marathon des Sables, a race about which I once said on Telegraph.co.uk is “incredibly expensive, more-famous-than-it-deserves-to-be, not all that demanding comparatively”. So I may well be eating some humble pie there. And probably UTMB again. I think I can do better. Though it might hurt more.

Haha, excellent! Well enjoy it Damian  

Damian is an ambassador for Contours Trail Running Holidays and for Inov-8 – the all-terrain running brand.

https://www.facebook.com/ContoursTrailRunningHolidays/videos/vb.221307254867878/351241285207807/?type=2&theater

Sinead Kane is redefining what it means to “Believe in yourself”. Here she talks about running, disability, extreme challenges…

Sinead, can you share with us why and how you got into running?

Four years ago I was asked to do a 10k run for charity. I didn’t even know how far 10k was in distance but automatically said yes because it was for blind kids. That was when I had just turned 30years of age and since then I have completed a few marathons, a 50km run, changed the policy in relation to disability and running in the biggest female only running event in the world. Ran the Wings for Life World run in Brazil and came 23^rd female out of 1413 females. Last July (2015) I broke the 12 hour track record. I came 2^nd female and ran a distance of 109.97km. In November 2015 I competed in the Volcano Marathon in the Atacama Desert in Chile – the driest desert in the world.

Goodness me! And where do you most love to run and why?

My favourite place is the track because it’s safe and I feel freedom to run by myself. I just follow the white lane line. I would never be able to run a trail by myself as it just would be too dangerous. I would love to be able to run trails by myself but it is just not possible. Hopefully the next time your readers are out running a trail and if they are finding it hard then they stop and think for a moment how good it is to be able to have the gift to be able to run a trail. When running with a guide my favourite trails would be those around Glendalough in Co. Wicklow and sections of the Wicklow Way.

I was first introduced to trail running when I took part in  the Donadea 50k in Donadea Forest Park, Co.Kildare.  This race was also the Irish National Championships and my introduction to Ultra Running.

Following on from Donadea I felt confident to run trails as I didn’t fear the terrain as much and I take the opportunity whenever I can.  This new found confidence made the decision to run the Volcano Marathon in the Atacama Desert a bit easier to make.

You were born with the rare congenital eye disease Aniridia. How has this shaped your attitude to life?

Attitude is everything. Your attitude will determine how your day unfolds. I have ‘mindsight over eyesight’. The main reason living with little or no sight is a challenge, is simply because society is made for sighted people. But that is no excuse for not living your life to the fullest. A lot of people in life have full sight but no vision, no determination to push their mental and physical strength. Whether you’re blind from birth, or have lost your sight later in life, you will have days where your lack of sight is going to make you feel down. Everything appears more difficult than on good days and you just feel like shutting yourself off from the world. I don’t have much sight but I know where I am going. I can control my attitude but I can’t control the attitude of others. Sometimes I find other people’s attitude a problem. They assume I lack intelligence and ambition because I am visually impaired. I have went from people under estimating my ability to people now asking what goal are you doing next?

In your Tedx DCU Talk you say self-acceptance is the greatest gift you can give yourself. How did you get to that point?

I found out at 4yrs of age that I was visually impaired when I was always touching my tiny nose against the TV screen to see it. People who would come into our house would think I was kissing the screen.

I learnt from a young age that this was going to be the way that it was going to be for the rest of my life – that I would always have to use my magnifying glass and that I would always have to see things up close and basically to just get on with it. It was made feel like a normal thing to look at things closely. When I went to primary school I didn’t feel normal anymore because I was the only girl in a school of 450 pupils who was looking at things very close. Kids started teasing me and bullying me. From age 7 or so I no longer wanted to be seeing things closely. For many years I tried to change myself because I thought if I changed everything else about myself I would be accepted by others. I strived to change everything about myself but the only thing I couldn’t change was my eyesight that wasn’t in my control. In my late teens and early twenties I was exhausted from constantly trying to be someone else and so at that point my life turned around and I realised I just need to be me and accept my disability. The greatest life lesson I have learnt is I couldn’t control being born blind but I can control how I live my life. I choose to be positive and visionary not blind. For any of your readers interested in my Tedx talk they can check it out on YouTube.

Do you ever doubt yourself?

All the time. It’s easier to be negative then positive. Whilst you need to focus on what you can do, it is equally important to identify what you can’t do, and find ways to go about those things. I have a few trusted friends who help me. I doubt myself when I cant get in as much training as other runners by not being able to get out and train due to my disability example if the guide runner isn’t available on a certain day or if I am not available the day the guide runner available.

Consistent, careful work – day after day, week after week, year after year – is what creates success in running. Hence, when I don’t get consistent work done I doubt my ability. I doubt myself if I don’t get a PB. There will be moments – in your running career and everyday life – when your dreams seem to collapse. If ever running offered a life lesson, this was it, to expect failures along the way but not to get stuck in them, to move on. Turn setbacks into comebacks. There are plenty of reasons to despair. Fatigue, pain, doubt. When you start hearing those voices in a race, my advice is: Don’t pay attention, and don’t ask why. Just keep moving forward. Same thing with life. When it seems ready to bring you to a standstill, don’t stand still, at least not for long.

All your life you have overcome limitations that society has placed on you. How can we change such attitudes?

I think the key strategies which are needed are:

1. Disability Awareness Training whether it be sport, education, employment.
2. Creating opportunities for those with disabilities to participate.
3. Creating visibility of more people with disabilities to be role models.

The real problem of blindness is not the lack of eyesight.  The real problem is the misunderstanding and lack of information which exist.  If a blind person has proper training and opportunity, blindness is only a physical nuisance. Understanding social constructions of disability and impairment can help to explain why people with disabilities have been marginalised and discriminated against and can draw attention to what needs to be done to eliminate negative attitudes. One my biggest problems is that I don’t look blind enough and when people realise I am, they sometimes can’t see past the disability. I was born with just 5% vision spread across two eyes which means I can just see five to six feet ahead of me but if there was a small object there, I couldn’t see it.

What has running given you?

Running has improved my life and made me happier. I have greater self-belief in myself and I am more confident now. I also have made some very close lifelong friends in running that I can now call as my friends. My mood is elevated after running as I feel good that I have exercise done. Running allows me to set goals and helps me to improve on goal setting. Reaching the goal, of course, is wonderful, but it is the journey towards the goal that leads to the most happiness. When I am training I feel such independence when my guide is able to take off the tether on a long straight road and I’m able to run by myself. I can’t just throw on my runners and go running like most people but, for those few minutes, I feel free.

What could event directors do to encourage more disability participants?

On entry forms give registration options for persons with disabilities to highlight their disability. If a disability has been highlighted an organising member should contact the person with the disability to discuss their needs. This will allow a review by the participant and organisers, to review the course and assess its suitability. It allows the organisers assess the accessibility of facilities available to the disabled person such as car parking, toilets, changing facilities, access to buildings. It is important for race directors to know their definition of disability. It is not only people with physical disabilities that fall within the definition of people who are disabled. Some disabilities are obvious (e.g. in the case of wheelchair users), others are not readily apparent e.g. epilepsy or mental health). The term ‘disability’ can cover a wide range of circumstances including visual impairment, hearing defects, physical disability, specific learning disabilities and mental health difficulties. Participants with a visual impairment will need to be supported by a guide. Guides must be identified in advance and must wear some visible or warning clothing to identify them to other runners. Event organisers need to know if they will permit guide dogs. Diagrams and/or written pre-race information should be available for participants who are hearing-impaired. Participants who use a wheelchair must take responsibility for ensuring that the wheelchair is fit for purpose to participate in the event and for any maintenance required during the event.  Participants using a wheelchair who need to be pushed by another person must provide their own assistant.

What key skills does a running guide need to have?

A guide runner is a volunteer who aids the visually impaired in running or jogging.  I would suggest the following skills:

* Communications
* Awareness
* Patience
* Assertiveness
* Open-minded

It’s always a good idea to talk to the vision impaired runner you wish to guide prior to your first run. The conversation could involve:

* Expectations each of you have
* Pace and distance
* The visually impaired runner talking about their eye condition and how it affects him/her.
* Both the guide and vision impaired runner discussing what verbal cues will be used during the run.

As the eyes of a visually impaired runner, guides are expected to keep vision impaired runners safe and informed at all times. There are different methods to guide vision impaired runners and so communication skills is an essential skill. Some vision impaired runners run with a tether some don’t. It all depends on the amount of vision loss. Verbal cues are always going to be present no matter what type of guiding method is used. The 3-2-1 countdown is universally accepted as the best way to alert VI runners of upcoming obstacles, changes in footing and turns. For example, “Curb down in 3-2-1, down” or “Left turn in 3-2-1, turn”. When you need to run single file, call out “Narrow gap ahead. Get behind me in 3-2-1, now”.

Running can become boring for a vision impaired runner when they cant see what is around them and so on training runs it is good if the guide runner can call out key points and areas of interest such as lakes or describe the scenery or state if passing a toilet. However visually impaired runners aren’t expecting the guide runner to describe everything.

As a guide, you need to be aware of what is ahead of both you and the vision impaired runner at all times. Be conscious of distances, ground width, elevation, obstacles and everything else you see. Call out all potential hazards such as slippery sections, gaps, puddles, potholes, obstacles, dogs, kids, other runners and everything else that you might encounter. Be patient when guiding a vision impaired runner through a course, especially when you’re doing it for the first time. A vision impaired runner may not hear you if too much noise around. Also may get confused with directions. A guide runner needs to be assertive, especially in risky and hazardous situations. It’s normal for a vision impaired runner to inform the guide what he or she is doing wrong and will offer suggestions on how to improve it. Don’t take offense. You have to be open to suggestions and accept criticisms as ways to improve your guiding skills. Also the job of the guide runner is to guide not to be a coach and so you shouldn’t order a vision impaired runner around.

Guide running is not for everyone. There is no point doing it if your sole aim is to get people to praise you for doing it. Remember the run is about the vision impaired runner and so it’s their run rather than making it all about yourself.

Guide running can be very rewarding and can build strong friendships. Guiding a visually impaired runner and being their eyes on a big event can give you a different kind of high, one that you’ll take with you long after you hang up your running shoes.

How would you describe the Atacama Desert-based Volcano Marathon?

The marathon begins near the Tropic of Capricorn adjacent to Lascar Volcano, one of the most active volcanoes in Northern Chile. At a start altitude of 4,475 metres (14,682 feet), the Volcano Marathon is the highest desert marathon in the world. The impact of thinner air is felt by all competitors. There are panoramic views of up to 10 volcanoes which John O’Regan my guide runner tried to describe to me as best he could so that I could take in the beauty of the scenery. During the marathon we stopped a few times and took pictures and then after the marathon John zoomed in on the pictures for me and it was only then that I got to see the beauty of the scenery. The first half of the race took place on dirt roads at an average of over 4,000 metres altitude, with manned aid stations at the 10km and 21.1km points (half- marathon). On reaching the third checkpoint at 30km, athletes ascended to a 2km off road. At 35km there was rough terrain for 5km alongside a gorge. In this section all runners needed to pick their step carefully. The finish line is located at an altitude of 3,603 metres (11,821 ft) where the temperature could be 25C+.

You won the Outsider Magazine “Most Inspirational Person of the Year Award” 2015. How did that make you feel?

It felt amazing. As a child I was never encouraged to do sport in school. I was always last to be picked for any team. I was always left sitting on the PE bench. No one ever believed in my sporting potential. Hence, to only take up running at age 30yrs of age and to achieve a lot in a short period of time makes me feel proud of myself. For me it is not about getting awards but it is nice to be recognised for my hard work and training.

Who mostly inspires you and why?

Family and friends inspire me to be a better version of myself and to keep setting goals for myself. I don’t look at sporting heroes for inspiration, I look at the ordinary runner who is out there giving it their all day in day out. I look at ordinary people around me who have encountered setbacks and have turned them into comebacks. I am inspired by people at races who have a bad race but have the attitude I will try again and not give up.

Are you planning a book?

It is something that I have thought as it has been suggested to me a few times. Maybe if a publisher was to approach me then I would give it serious consideration.

What’s the best advice anyone has given you?

I have been given a lot of good advice by different people. But one piece of advice which does stand out to me is something which my guide runner John O’Regan said to me – ‘To make the dream work you have to have teamwork.’ I fully believe in this piece of advice because none of us do life by ourselves. We all need help from time to time – disabled or non-disabled.

What does the future hold for you?

To keep saying yes to opportunities that come my way. To keep living life to the full as much as possible. To keep setting goals for myself. I also want to keep doing my motivational speaking. I have spoken for a lot of companies both national and international and I enjoy the interaction and helping them to see that being blind doesn’t mean having no vision. People can learn about my motivational speaking at my website www.sineadkane.ie or follow me on twitter at @KaneSinead.

I couldn’t have achieved half of what I have achieved if it wasn’t for the support of my running guides helping me with training and doing the races with me. Also I am very thankful to Great Outdoors, Ronhill and EVB Sport for their continued belief in my ability.

Sinead, thanks a million for such an honest and enlightening interview. Hopefully we’ll continue to see widening participation in running and all other elements of life. 

For more information on being a guide runner please see below:

Guidedogs.org information

Joggingbuddy.com

Jeff

Passionate about running, adventure, environmentalism, travel, mountains and so much more… Jen and Sim Benson share their experiences with us

© High Terrain Events http://www.highterrainevents.co.uk/

 

© Dave MacLeod http://www.davemacleod.com/

 

What’s the best running advice each of you have been given?

‘Outfit Joe‘ shares his passion for fitness, off-road running and some great routes

Joe, to say you are passionate about health and fitness and well being is an understatement! How did you get into personal training?

Well since a very young age, I remember being an energetic little thing and loved all things sports and activity – especially outside! I was lucky enough to be naturally pretty strong and athletic – and I do remember as a young lad becoming interested in why some people are naturally more physically capable than others. This prompted me to go into the Sports Science side of things when I decided not to pursue a career in professional football. The knowledge that everyone can build on what they have got, inspired me to help others, I really enjoyed it, seemed to be pretty good at it and it’s gone from there.


Okay, imagine you’re promoting rural North Wales. Why should we come there to run?
North Wales is wonderfully accessible, and the variety of scenery within relatively short distances is truly world class. The stunning mountain, woodland and coastal scenery apart,  I do believe that a trail run should be also be an education – Wales’ mixture of landscape and interest with regards to human and natural history is unrivalled. Quick example, a 10 mile trail run from the Conwy valley can see you scale a rugged 2000ft peak, run on a roman road into the heart of the mountains, pass a centuries old druid circle right above the coast, and get a birds eye view of arguably, King Edwards’ most impressive 13th century Castle and town walls, at Conwy. What’s more, theres something for everyone here, for those taking their first tentative steps onto the trails or for hardened trail runners who like rugged, technical routes.

Image courtesy www.nationaltrust.org.uk

 

Image courtesy www.mudandroutes.com

You’ve just helped with a guided trail run for WalkRun Clwydian. What range of people and abilities attended?
Depends on the run itself of course, but I’ll use yesterday’s as an example – 13km of hilly trails from Conwy. We had a road runner who was a first timer on the trails, whilst also having folk there who’d run numerous trail half marathons. There is always a range, even if you’re group consists only of 2 – everybody is different. It’s to me to manage the group effectively so that everybody has a safe, and enjoyable time. The key is knowing the area well, knowing the terrain well and peoples ability to cover it and the also weather conditions must be taken into account.

 

Excellent to see all-inclusive off-road runs.  What do you love about trail running?
Trail Running is a wonderfully simple, natural way to exercise. We are built to be running around outside. It takes me to wonderful places – beautiful places. I have walked, cycled and ran the length and breadth of the country to an extent and I’m still finding new routes and places to explore through Trail Running. I shall continue to do so until my body doesn’t let me! Then I’ll walk – which I also love! Trail terrain is generally much less responsive than the road of course, so the joints appreciate that and are also stronger because of the uneven terrain that the joint stabilisers are dealing with. It’s a real thorough, mental and physical challenge that anyone can take on and benefit from.

 


What other fitness training do you enjoy?
I teach and therefore practice Pilates – I’m convinced its the reason I don’t get injured generally, despite covering around 450km per month on foot. I also enjoy Walking, Cycling, Nordic Walking and some body weight resistance work.

 

What has been your own greatest challenge to date?
Trail running wise – probably The Lyke Wake Race 2014 – 42 mile Ultra marathon where the distance wasn’t really the issue. Very hot day, totally exposed to the sun up on the North York Moors. Tough tough work. Felt very rough at 18 miles, doubts were present but very pleased with the way I pulled through, physically and mentally – to finish (relatively!) strongly in 8:58.

What is your own training regime?

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

Sarah, can you tell us about your love of the outdoors?
I just love being outside really! I find sitting about really boring, even if I’m busy and have things to do, I find I start to get twitchy and need to get outside to energise myself and clear my head – it just makes me feel so much better. Over time though it’s evolved into something much more than just a love of being outdoors – I’ve seen such an abundance of wildlife, sunsets, landscapes, history – I’d never have experienced those things from an armchair. I’ve come to realise that life is about experiences, and my ‘fix’ comes from the outdoors. Many of the people I’ve met along the way have influenced my love of the outdoors, and I love the lifestyle that comes with it.

What part does running play in this?
That’s kind of hard for me to define, because I do lots of other things, like climbing, skiing, biking, sometimes walking, and like those things, running is just a part of my life. That said, I do a lot more running that any of the other things these days, and it’s allowed me to explore many corners of the globe that I’ve travelled to – there aren’t many things you can do alone, anywhere, just by slipping on a pair of running shoes, and I suppose that is one of the best things about running – you can enjoy the outdoors, at whatever level you are capable of, anywhere. 

You’ve taken on some real challenges lately, including planning for the incredible Breo Hero 700 mile challenge! How would you describe such experiences?
The 700 miler, Running North, is actually on hold for the moment – during the Coast to Coast (which was 200 miles or so…), Laraine and I realised lots of things, and the main one was that we just weren’t ready for such a big undertaking – what really swung it was the realisation that Scotland isn’t all sunsets, wildlife and scenery, even in summer, it’s a really harsh environment. So, to better prepare ourselves, we’re running a series of long-distance routes to allow us to hone vital elements like kit, clothing, what we eat and what we use for sleeping! Aside from that Laraine ended up with extreme plantar fasciitis in both feet, and I was offered a full-time research post, so logistically, it would have been put on hold anyway.

How seriously do you take nutrition?
Because I do so much yoga, I’ve become a true advocate of being balanced, and I definitely take a balanced approach toward what I eat – every day I load up with fruit and veg in the form of green smoothies and salads, and eat very little refined or processed food – I guess most people would say I’m a super healthy eater, and I do notice a difference if I’ve had to eat food that I view as not so nutrient dense. For example, if I’ve been on the hill for a couple of days and had to carry all my food, it’s generally dried or there’s lots of sugar and salt added, and that sort of food makes me lethargic. I make a lot of my own food from scratch when I can – houmous, pates, birchers etc are good for packing lots of good stuff in. But, I generally have a bit of a naughty, mischievous nature and this definitely applies to what I eat – I love sweeties, cheeses and craft beers – however, I do believe the good balances out the treats! I drink gallons of water, and Yogi teas are a favourite, but I have to admit, without a good strong espresso first thing, very little happens!

What running fuel tips would you pass, particularly for long days in the hills?
I’m not sure I’m the best person to ask for a solid answer on this, because I tend to go for long periods on the hill without refuelling, and instead load up before, when I get home, on rest days etc. There’s different schools of thought on what the best approach is – some think it’s better to train the body to operate on little food, and other believe in eating as often as possible. For me, I struggle with eating while doing intense activity, but I think 100 calorie boosts are good and easy for the body to manage while on the go. With hydration, again, I am not so good, and probably could learn a better approach – I think this could be down to spending so much time running in the Alps, where I carried nothing more than ID and a few quid, because it was always possible to get a sip of water from one of the many, many water troughs that are dotted all along Alpine trails – I even had a sip of glacier water once! In Scotland, I do carry a small bottle of water in my waist pack, but could definitely carry more. I like the Nakd bars and nibbles – they are light to carry and offer a good, nutrient dense, energy boost. I think it’s wise to always carry some food and water for any runs over 10km, especially so if going into the hills. However, fuel is such a personal thing, trial and error is the key to learning what works, as every runner is completely different.

What is your favourite pre-run and post-run fuel?
Before a run, I just try to eat as much as I can but allow myself plenty of time, say a couple of hours, to digest. I now have a good idea of what my body needs, but that’s just come with experience. I generally eat a lot of fruit, veg and proteins before running – sometimes I have carbs, but usually, these are reserved for treat/rest days! I’m a caffeine fiend, and struggle to operate until I’ve had a good strong espresso, followed by a green tea!  Oh – loads of water also!

Post run – I eat what my body tells me it wants, but my favourite thing after a long day on the hill is a gourmet burger with a craft beer! Even better – in the sun!

Where does your boundless enthusiasm come from?
Coffee! Just kidding. It’s just the way I am – I probably have too much energy, and am easily bored, but it feeds my thirst for knowledge and I love that I am one of those people who always wants more, wants to learn more and wants to experience more.  I would hate to be a couch potato! That said, there’s plenty of times I’ve totally burnt myself out, and spent a few days in bed catching up on sleep. As I get older, I’m learning we all have limits!

How did your support from @Breofficial @sealskinz and @SkiAscent come about?
With all these things, social media plays a big part and that’s effectively the common dominator for all the companies and brands I’ve worked with – it can be hard to maintain a social media presence, and mine definitely ebbs and flows! But that’s really where all these connections come from, and most people I know who work with brands have built their relationships in the same way. I’ve been involved with Breo for a long time now, and I hope I continue to be for a long time to come – they have been a great company to work with, and I’ve really enjoyed being part of what they do. Sealskinz has been a more recent connection, and that came via one of the media representatives who I’d spent a bit of time with a few years ago doing some Gore Tex things.  SkiAscent – I helped set up the company, but for various reasons, I’m no longer involved. I suppose that’s the downside of these things, not every connection you make will be the right one for you, and when it becomes a full-time job in itself, it can loose it’s gloss! For the most part though, I’ve been really lucky and I work with other companies and brands too who allow me to dip in and out of things, as and when I have the time.

How do you find blogging?
I’ve always loved writing, and I actually took a minor in Journalism when I was doing my undergrad degree, but I lost touch with it for a while when I focused on being an ‘artist’, and screen printing, photography and design took over. Then I moved to Aviemore and took a temporary post with Wilderness Scotland – part of my role was to mange the blog, and I got some really great feedback for the blogs I was writing – I think one of my wild camping posts is still one of their most popular blogs! I realised that I enjoyed blogging, it was a lot less pressurised than I found traditional journalism to be, and the style fitted my approach to writing. I contributed to a few other blogs, and then started my own. Recently though, I’ve been eyeballs deep in writing my Ph.D thesis and academic research papers, so it’s been hard to keep up to date with my own blog – it’s probably become a bit of a photo blog to be honest, but I’m ok with that, and I always think it’s good to step away from things so you can find the joy in them once again.

Sarah’s blog is A Squirrel Goes Touring btw

You overcame Lyme Disease – could you tell us a little about your battle?
It’s very hard to communicate just how awful Lyme disease can become, there was a period of time, for me, when things got so bad I couldn’t get out of bed, and that was a really bad experience. I was also living on my own at that point, and it was quite scary not knowing if I would be able to get help if I needed it urgently. Prior to that I’d had quite a bad initial reaction to the tick bite, but it wasn’t until the bite flared up again and quite literally started growing out of my leg that I seen a doctor. I was lucky that I was living in an area where the doctors are familiar with Lyme, and are happy to treat it asap – I know that in some areas there are doctors who aren’t quite so clued up on, and perhaps aren’t even aware it exists.

Unfortunately though I got the antibiotics after the disease had started to get into my system. Of course, I didn’t know this and assumed the treatment would sort me out in a couple of weeks and I very foolishly keep active when I should have been resting. My early symptoms – fevers, racing heart, cold/flu and fatigue got so bad that I was ordered, by the doctor, to do nothing more than walk to my local corner store if it was critical for me to do so! At the same time, I started my Ph.D, so I couldn’t really sit around for long. Eventually my symptoms got so bad that I was having heart and muscle problems, I was always exhausted and stressed, but the worst thing was the brain fog – especially since I was doing research and really needed to be on the ball! Things came to a head after a trip to Vancouver, I wasn’t myself for the duration of my trip, but on the ten-hour flight home I had a really bad reaction to some blue cheese I’d eaten the nice previous, I don’t know if this was related to having Lyme or not, but it’s not something that had happened before. I literally thought I was going to die, it was awful – I don’t know how I got through boarder control at Heathrow and have no idea how I got through the flight back up to Scotland.

It took a couple of weeks to get over that, and I then went winter climbing in the Cairngorms for a couple of weeks. This was the last nail in the coffin and I was unable to get out of bed for about a month following. This made me realise I had to do something radical to get a normal life again.  Antibiotics just weren’t working, and I was living in an area where the doctors just didn’t want to help – I was continuously told that I was stressed because I was doing a Ph.D, and that I should find ways to relax! As a yoga teacher, I was well aware of ways to manage stress, and I found this both frustrating and angering.  Regardless, it was quite clear the doctors were not prepared to help me. So, I explored lots of things, and I found that diet and probiotics were the two things that started to made a difference. I started climbing again, and then running to get fit for climbing, I thought that running would send me on a downward spiral of exhaustion again, but it did the opposite and really seemed to help me get well again – perhaps it was all the sunshine! Now, I still have to be really careful that I don’t overdo, I get tried really easily, am susceptible to colds, and have lasting heart, lung and muscle problems, but a good diet and plenty of sleep seems to have been my saving grace!

That is some story Sarah and I can identify with a lot of it, having contracted Lymes myself.

Who and where do you draw your inspiration you?
Being in nature, of course. I also love the sun, snow, mountains, water – it’s usually quite hard to get all four at the same time! In terms of people, I think people who work hard to overcome hurdles, whatever they may be, are very inspirational – anyone with a positive, optimistic outlook on life I suppose. I really hate being around negativity, I find it drains me and zaps my energy, and I try to avoid neurotic people who should probably do a bit more yoga or something! I like to keep things simple and be happy with what I’ve got – I’m not interested in awards or achievements, and I draw inspiration from anyone or anything that has the same ethos as me.

What’s on your bucket list?
I don’t actually have one – my personality is such that I really am quite unpredictable and hard to pin down, I get an idea in my head and either go off and do it, or get bored waiting for it to happen! When I was younger, I was desperate to explore every corner of the globe, but that’s faded as I’ve gotten older. I’d love to spend a bit more time in Norway – my current dream is to buy a boat and live on it for a bit, touring the coastline and skiing further north of the country. I’d love to spend some time above the Arctic Circle, it’s an area that’s always fascinated me – I love the culture, the clothing (my first degree was in Textiles) and the people – I guess that would take in a lot of Siberia and Alaska as well.

Other than that, I’m very much enjoying being in the Highlands of Scotland at the moment and am struggling to find a reason to leave as there’s so much to do here – my next stop is Orkney. For the winter, I’m hoping to build on my very, very basic ski touring skills and spend lots of time in the Scottish hills on ski, doing a bit of hut-to-hut touring, bothy style!

Lastly, what is your running mantra?
I have a few:

– anything is better than nothing,

– just do it, and;

– good things happen when you wear the right shoes.

Fantastic stuff Sarah! Thank you so much for this interview. Your enthusiasm for life experiences is infectious believe me. Can’t wait to hear more about your future adventures  #ThisGirlCan

Jeff

What did you do with your time before running?
I always liked to keep fit.  Having trained as a dancer from a young age, through to University (I did a Dance performance degree), my focus was always on fitness for health rather than just to look good. Mainly I did strength and core work, and particularly enjoyed classes involving weights and TRX. Running was something I shied away from, and certainly not something I was ever keen on doing

What made you decide on a marathon as your first running event?
My Uncle was diagnosed with Parkinson’s Disease a number of years ago.  Having watched his rapid decline and the effect it has had on the family, I always felt helpless, which is very difficult when you are so close to someone suffering.  He was very fortunate to receive a Deep Brain stimulation operation in 2011, which has certainly improved his quality of life tremendously, but still the disease is debilitating.  I wanted to personally do something to help find a cure for this awful disease.  I was so bad at running, 10 minutes was a stretch for me, and this was common knowledge amongst all my peers and family.  One thing I knew people would donate towards would be me running a Marathon, particularly one as iconic as London. I entered VLM2014 in the April of 2013.  In the October I discovered I had a place.  I don’t know if I believe in fate, but given how difficult it is to get a place, I like to think it happened for a reason.

Family & friends are clearly important to you – how has your Uncle inspired you?
My Uncle is, and always has been, an incredible man.  Growing up he was the life and soul of the party. Generous, kind, funny, you could not ask for a better Uncle, or person to look up to. He is my Dad’s best friend and therefore I was very fortunate growing up with him as such a huge part of my life. The effect this disease has on someone is impossible to describe, it would take hours, and there are so many side effects that many won’t be aware of. John has always maintained his sense of humour throughout his diagnoses and decline caused by the disease. He makes jokes about it, he will not be beaten by it, and his strength in the face of something he ultimately has no control over is impossible not to be inspired by.

I would love to say I would have the same attitude if faced with similar, but I truly think it takes a very rare character to deal with something like this the way he has. Whenever I feel I cannot be bothered to do a training session, I think of the fact he doesn’t get to make that decision. He never gets to choose whether to run or not, that decision was made for him, and this makes me so grateful for the simple fact I can do it whenever I want to.

Who or what else inspires you?
I am inspired by so many for so many reasons. My family have all got such strong morals and close bond that every day I want to do them proud. In running terms, I think its common to look up to faster and more experienced runners as I am always striving to do better, go further, run faster.

In truth, I think I am often more inspired by those people who take longer to cover the same distance and never give up. It’s hard to say that without sounding patronising, but I find it so inspiring watching those final runners who easily could have given up when they know they are at the back of the field of a big race, hardly anyone around to cheer them in. That takes true guts and commitment. A good friend I met on a running site was unfortunately plagued with injury last year and missed out on doing her first marathon (Brighton) in 2014. She completed it this year, basically two years of training to complete that one race. It was possibly my proudest moment, watching someone so determined to achieve their goal no matter what efforts it took.

Now you’ve just completed the London 2 Brighton Challenge 100km.  How was it?
Tough! I went with a very different strategy to my usual ‘pace yourself and keep something in the tank’ on road marathons. My aim was to get as many miles under my belt whilst feeling good, knowing there would be low points further down the line.

The first 40km I got done in a relatively quick time and I felt amazing. Then my ITB issues flared up and to be honest it was touch and go for a while whether I would finish or not. I think a few friends who saw me on route expected me to have to drop given my awkward walk/shuffle. BUT, I was determined not to give in, and got a second wind when the knee eased off a bit.

The second half of my race was much slower – I could have pushed harder as fuelling had gone well and I otherwise felt strong, but I would then have risked pulling up entirely, and that was just not an option. The final hill over The Downs during the last 10km of the race was really tough. It’s a relentless climb and seems near impossible when you’ve already covered such a huge distance. You reach a checkpoint at the 88km mark and in front of you is this massive hill you’ve been heading towards for miles. But once you get to the top, the views are absolutely stunning and absolutely worth the pain.

Finishing was very emotional, I felt overwhelmed and I have to say I’m so proud of myself. This time two years ago I hadn’t even done my first race yet (British 10km in July in prep for London Marathon). To have completed 10 times that distance just doesn’t seem to have sunk in. It was the hardest thing I have ever done – but absolutely wonderful. I loved it!

Is most of your training goal or enjoyment driven?
Having started out very much hating every second of running, I was purely focused on the goal ahead – raise as much money for charity and get through the marathon.  In the process I fell in love with running, and got a little race addicted. I think this is common when you first start improving, or certainly seems to be the case with the people I speak to. I find races are good as it gives me a goal, and something to strive towards. My training is always more diverse with the need for sprint intervals, hill repeats etc. But I am definitely more focused on enjoyment now, and a huge run in a park with no real idea of how far I am going to run or for how long is a great way to explore beautiful places. There is so much to see, and running is a great way of doing that.

So you’re not one for @stravawankers then?
Hahahaha! I think I have managed to avoid that tag. To be honest, it’s easy to get carried away with obsessing over pace, and beating segments etc. Because my training has been so focused and tailored to my goals, I haven’t been able to get distracted by those things thankfully – I can appreciate why people do. I also think whilst I would never even consider logging a walk around a shopping centre for instance, if it makes people more aware of their fitness and health, then that’s only a good thing. But no, I certainly wont be logging myself mowing the lawn any time soon!

How do you get through the emotional and physical battles on such endurance events?
The mental side is the biggest challenge. I know I have the fitness for it now. The work for races tends to come before, and as long as I work hard and eat right, the only worry is injury. Seeing a physio regularly has been a great way of keeping my body at its best.  I do rehab exercises before I am even injured, because I know my weak areas and don’t want to find a problem too late and be out for weeks trying to fix it.

But mentally it is tougher. It is also tougher the longer you are out there for. Sprinting a 10km tends to hurt from start to end, but you know its over relatively quickly. An endurance event tends to just slowly get tougher, and so much time in your own head, you do end up questioning everything. It’s a constant battle of ‘can I do this, I could just stop, ouch is that a niggle or a real injury, my goodness I can’t do it, what was I thinking’. I think I put too much pressure on myself sometimes because I am raising money for charity for this event, which means I always panic that I will let people down, and that can easily put you in a negative state of mind. But equally it’s an extra push when I am suffering and considering giving up. That combined with the knowledge that every time I have thought I won’t make it, I have, I think mentally I am stubborn enough to make it.  There’s a lot to be said for being stubborn (a family trait I have picked up!)

Haha! You’re clearly driven by challenges – what others are on your bucket list?
My bucket list tends to have two new things added every time I tick one off!  There are a few races I am desperate to do – Comrades, Marathon Des Sables, New York Marathon, Race to the Stones. There are so many beautiful places to run now I am keen to explore a bit more.  I also have a Skydive to do soon – this is something I am so excited about.  To be honest if someone came to me with a challenge I would probably say yes before even considering what it was – I love testing myself.  Any ideas?

How about Amalfi Coast Trail – or a Lost Worlds Racing event?

That is some bucket list Lana! What lessons would you pass on to fellow runners?
Don’t go too fast when you start – it’s so easily done. Go slower and cover more distance then slowly build up pace. Also, it hurts. I know so many people who told me it wasn’t getting easier, even though their stats showed they’d gone faster or further. It doesn’t get easier, you just get faster I think is the saying. Also switch it up a bit. Always going out and covering the same route and same distance at the same pace gets monotonous. Explore new places, add in hills, do some sprint sections. All of this helps improve your running, but even if you’re not looking to improve, it keeps it exciting and interesting.

What’s the best running advice you’ve ever been given?
Turn off your watch.  I went through a stage where I hit a rut and panicked every time my pace wasn’t quite the same as normal. This also happened during a race recently, and the second I stopped looking at pace I felt far calmer. My second half without the watch ended up exactly the same pace as my first half with the watch – it showed me you must trust your body, don’t rely on technology as it can get the better of you!

Very true. What has the running community given you?
Without it I don’t know if I would have made it to my first marathon. The support and advice is incredible, and chatting with such a diverse selection of people, all different levels of achievements and goals, makes it much easier to be confident in yourself and your own abilities. I honestly feel a sense of belonging within the community, but it also gives me accountability knowing others look up to me (regardless of whether I believe they should or not) – I can now give newcomers the advice and support I was given when I started.

What would you say to anyone thinking about taking up jogging/running?
DO it. You probably won’t like it at first, I didn’t. But stick with it and you will find a new joy, a new way to explore, and a great way to keep fit. You’ll also find an amazing community to be a part of!

In three words, describe your running story.

Unexpected. Determined. Euphoric.

Lana thank you so much for sharing your story. What you’ve achieved so far is incredible and shows how we can surpass our expectations when we have a cause. Can’t wait to hear how you get on with your skydive!  #ThisGirlCan

p.s. Lana’s favourite post-run food is not as healthy as her usual clean diet. But then that’s the beauty of running

If you’re inspired by Lana’s story and want to get more active, visit BBC ‘Get Involved’

Jeff