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

I was incredibly humbled and proud to win the prestigious “RunUltra Overall Global Blogger Award 2018” and to retain the “RunUltra UK Blogger Award 2018“.

With this being a global Awards, a total of 105 bloggers were selected, then 64 shortlisted.  To then be selected as the winner from over 7,900 votes cast, I was incredibly grateful to my amazing readers, Rochdale Harriers and network of supportive people who influence and inspire me in some way. Thanks so much to every single one of you! To call the final 24 hours of voting nail-biting is an understatement. It became like a tight finish of an ultra itself – with the lead swapping places constantly until the final hour! This was the message received from the RunUltra team after the integrity of the votes had been verified: 

Congratulations! You are the winner of the overall RunUltra 2018 Blogger Award and also the UK 2018 Blogger Award.

The quality of the blogs this year has been extremely high.

We enjoyed reading your blog and we wish you a very successful ultra running year.

The prize for winning the overall global award is a Suunto Spartan Ultra Titanium HR. An incredible bonus and my first genuinely smart training watch with HR. This is set to open up a whole new area of training and improvement for me in 2018 and beyond. Let’s see how progress goes

For details of all the regional winners, plus the finalists please click here. Please read and follow their blogs too – there are amazing stories, advice and general experiences to enjoy!

All the best for 2018 and thank you once again for all your support and positive feedback on the blog posts

Jeff

(DNF = ‘did not finish’)

I’ve had a funny old year for running this year. I’ve been running for 13 years now, starting as a fun runner, taking selfies during my first charity 10k (Great Manchester Run). I progressed quickly to marathon runner – well, embarrassingly, at the time the London marathon was the only other race I’d ever heard of! I’ve now done 12 marathons so far and counting. In 2010 joined a club and became a bit more of a competitive runner. Took up fell running and decided off-road running was definitely for me. And finally when the marathon training/running started to feel decidedly ‘comfortable’, I started ultra running.

Ultra running seemed to combine several of my favourite things – long distance running, off-road running and eating. So three years ago I took the leap and entered my first ultra marathon in 2013, the Ladybower 35. A stunning trail route running round the beautiful reservoir of ‘Dambusters’ fame. Joy of joys I had a wonderful run and finished 2nd lady, 5th overall!

I entered my next ultra within 6 months. Next was the 50k Canalathon which I decided to run all the way without the usual walking/eating breaks. My theory was ‘well it’s only a few miles over a marathon’… now I’m not entirely sure that this theory stands up but I did just about manage to run it all the way in about 5 hours 20-odd minutes. I moved up distance, completing the 100k Canalathon the year after, followed three months later by the 110k Ultimate Trails Lakeland ultra. These last two events had been tough in very different ways – the canalathon mentally challenging (running along a flat canal for 12 hours, suffering with terrible nausea for the whole of the second half) and the UT110k physically challenging (69 miles, 14,000ft of ascent and quite technical running) but completely exhilarating. I started thinking about entering a 100 mile event. I’d just need to run the UT110k again and use this as a qualifying race. I looked forward to getting a 100 mile race under my belt. Just imagine being able to say you’d run 100 miles!

So as 2015 drew to a close I entered the same ultras again for 2016, the 100k Canalathon in late March and the 110 Lakeland ultra in early July. With the experience of having run the events before I felt confident I’d be able to complete both events again and was hoping to improve my time in the Canalathon in particular as I’d found it hard going when the nausea kicked in. Training went well through the winter and into spring. I seemed to be running a bit faster than I had previously. Everything was on track. And then. The week of the Canalathon I became ill. The worst cold I’ve had for many years. I never get ill. Ever. Why now!? Still, I’d done all the training and I had the confidence knowing I had completed the event last time, even though I had felt terribly sick during the race. So it didn’t even cross my mind to pull out or even drop to a shorter distance (oh hindsight..) Anyway, a couple of days before the race we went for a short walk up Holcolmbe Hill. I struggled so much. I got to the top drained and out of breath and turned to my friend and said “I am seriously worried about this race now!!” But still, I had another couple of days to rest and was still relatively hopeful.

Race day came! An early start and especially so as the clocks had gone forward the previous night. We set off from Sowerby Bridge for the 31.5 mile outbound stretch to Manchester. All good up to the first check point at 10 miles. And then things rapidly went downhill! I got to 15 miles – still very early in the race bearing in mind there were 64 miles to do overall – and I felt shocking. No energy, feeling sick… so early in the race but feeling like I had at about 40 miles last year. I was worried!! I managed to get to the halfway point at Manchester, turn around and head back. So many friends and family had turned out to support me, I was so grateful. I could only apologise to them, crying and emotional, knowing I was having a nightmare. I got to about 80km, roughly 50 miles and timed out just before the last checkpoint 13 miles before the finish. Devastated doesn’t come close. I cried all the way home.

At least I still had the Lakeland Ultimate Trails to look forward to. I got back into training again. Got up to doing 40 mile training runs, feeling good. Race day arrived (I say race day, we arrived at the event on Friday ready for a midnight start!). All good. Thank goodness! I did exactly as I did the previous year, even down to eating the same type of pasta salad the evening of the race. With the midnight start a nap in the early evening was essential. Feeling full and a bit uncomfortable I settled down in the tent for a few of hours sleep. Waking at 10pm I knew things weren’t quite right. The full stomach I’d gone to sleep with was still there. But now it felt tender to touch, even having my backpack strap against it felt uncomfortable. Probably just the late race start. Nobody feels that great starting a race at midnight!

Very, very soon into this race once again I knew things were not going to plan. I couldn’t bear anything touching my tummy. Although managing to get to Kentmere faster than the previous year, I felt terrible. Gripping my sides and walking I managed to get over the first three mountain passes, increasingly uncomfortable and struggling with stomach cramps. Made it over Nan Bield (a real highlight last year!) and onto the next leg. Shortly after leaving the checkpoint at Haweswater I had to find a secluded spot. And (apologies if you’re eating) thus ensued horrendous diahorrea. Ah right… so I was ill!!! That explained everything. Food poisoning. Unbelievable. How unlucky can one person be? Walking most of the way to the next checkpoint I deliberated about continuing – could I possibly walk for another 40+ miles to the finish? Finally arriving at Bampton I accepted the inevitable and handed my number in. Another DNF.

Talk about lowpoints. Nothing could have made me feel worse. What was happening? I had never DNF’d before and now I had DNF’d two major races that I’d trained months for. It really made me think about how much I had invested, just for everything to fall apart at the last moment. I had sacrificed other races (missing club championship fell and road races) for months in order to get the long ultra training runs in. The early weekend starts, the hours spent in wind, rain, hail.. alone for long hours on the trails. All for nothing. Time I could have spent with my daughter, my partner, family… what had I been thinking. Everything went through my mind. More tears.

To cut a long story slightly shorter I decided never to do ultras again. How could I invest so much for things to go so wrong at the last minute. Decision made. I started to enjoy running shorter distances again. We went on holiday… 

And then I started thinking about ultras again. I’d started to realise that I couldn’t leave things as they were. I had to do something. How could I finish the year achieving nothing, having started the year with such high hopes? Within a couple of weeks of returning from holiday I entered the Ladybower ultramarathon again. I’d had such a positive experience there three years ago it would be the perfect choice. A lovely undulating trail run which I’d thoroughly enjoyed last time. This time having no 35 mile option I entered the 50 mile. I decided not to tell anyone (apart from my partner Nick who would need to drive me to and from the event) for several reasons. Self-doubt being the chief one! But still, feeling terribly guilty about not sharing my decision to enter another ultra. But what if I DNF’d again? Self doubt again! I had to finish.

Race day came, another early start. Doubts on the way to the race -“maybe we should just turn back, nobody knows I’m even entered!” And then the start. Again everything seemed to be going well. Running at a comfortable pace and enjoying the route. The relief! An ultra going well. Even so I kept waiting for thing to start going wrong. Starting to feel things hurting at 30 miles, but only to be expected. Dip in energy at 37 miles. Bit of refuelling and things started to pick up again. Feeling amazing as I passed the 40 mile mark. The overwhelming happiness realising that I was going to finish!! Never mind racing it, I’d have been ecstatic just to complete it. Last few miles and realising that I was overtaking people, I ran in to the finish as 4th lady. Talk about highs and lows of running!

I’m not a fast runner, I’d probably describe myself as a pretty average club runner. There’s plenty of people who have run further and certainly faster! I’m not sure how much this will help others, but just wanted to share some observations from this year’s experiences:

1. Don’t beat yourself up about a DNF

Everyone has a bad run. In all likelihood anyone running for long enough will experience a DNF. Especially in ultras! You’re not the first to do so and definitely won’t be the last. Even the elites DNF now and again. There’s no shame in a DNF.

2. You are more than the sum of your runs

Having two DNFs after 13 years of successful running made me question my self-worth like nothing ever before. How had I come to tie my confidence up so closely with my long-distance running? I hadn’t even realised I had until I DNF’d. A valuable life lesson.

3. Take the positives – and get some perspective!

Okay so you didn’t finish for whatever reason. But you were brave enough to put the hours of training in and step up to the start line. More than most. You managed to run ‘x’ number of miles into the race. Again, more than most could hope for. Looking back I knew I’d done the best I could on the day in both DNF races. Once I’d calmed down and stopped crying I realised this. I’d managed to get over three mountain passes with food poisoning. Ran as far as I could in the Canalathon. Never again will I bemoan ‘only’ being able to run 50 miles before DNF’ing!

4. Don’t be afraid to ‘get back on the horse’

After a disappointment like a DNF it would be quite understandable to decide never to take the plunge again. Only you can decide what’s best for you. You know your own body and mind. Don’t be too hard on yourself. Take some time out. Don’t rush. But don’t be afraid to try again.

5. Keep a lookout for ferns!

Happy running!

Jill x

© 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?

Team Salomon and Red Bull athlete, Ryan Sandes is a record-breaking, multiple award-winning ultra runner. He spent some time talking about achievements, his favourite places to run, fuel food and more

Ryan, since bursting onto the trail running scene in 2008 you’ve won an incredible number and range of races and awards. What do you consider your best achievement to date?

Thats a hard one, races like winning the Leadville 100 or winning the 4 Desert series come to mind. After writing my book I have realised it the small things I am most proud of. I won a K9 Search and Rescue 4km race with our dog T-Dog (Thandi) – looking back now I am pretty proud of that.

Why do you run?

I love the feeling of freedom it gives me and it has taking me on a journey to all seven continents. It is a form of meditation for me and allows me to escape the business of everyday life.

Where do you most love to run and why?

I love running at home on Table Mountain. I feel most comfortable there and love the combination of mountain and ocean views. It is an extension of my back garden.

© Red Bull Media House

What has running in remote Malagasy and Nepalese villages taught you?

Keep life simple. The Malagasy and Nepalese people live extremely basic lifestyles but they are some of the most happiest people I have ever seen.

How would you describe the DrakTraverse?

One of the hardest things I have ever done. It’s a traverse of the Drakensberg Mountains, from North to South. You have to be self supported and know the Drakensberg Mountains really well. I have run on all seven continents and the Drakensberg Mountains are the most wild I have run in.

© Red Bull Media House

Mountains or valleys?

Mountains, they throw me out of my comfort zone.

© Red Bull Media House

© Red Bull Media House

Your mind appears to be recognised as your greatest strength. Where does this come from?

I think I was born with it. I have always enjoyed challenges and pushing myself to bring out the best in me. I love running so mentally it is easier to get past the low moments. I am quite stubborn and I think that is a good quality for ultra runners to have – never give up.

What would you say to someone who thinks ultras and multi-day events are beyond them?

Anything is possible with the correct planning and preparation. One grain of sand at a time. You need to break your goal down into micro goals and bite size chunks.

Could you give us an idea of your training regime?

Its varies a lot depending on the race I am training for. I have reduced my millage a bit  over the last year as I think ultra runners tend to over do things. I run on average about 12 – 22 hours a week and then do some strength and mobility work on top of that. Its important to make sure your body is moving correctly and efficiently to run your best.

© Red Bull Media House

3 favourite fuel foods, go:

Pre-run – Nut Butter and honey on toast
During – Llama Bar and Red Bull and water
Post-run – Biltong (beef jerky) or chocolate milkshake

© Red Bull Media House

What is so special about trail running?

It is so pure and simple and give you a direct connection with nature. We live such busy lifestyles these days that I think its important to have time to connect with nature.

How would you describe the ultra-running and mountain running communities?

Generally they are very core but extremely friendly and welcoming.

© Red Bull Media House

What’s the best advice anyone has given you?

Live everyday as if it were you last. Make the most of life.

What adventures are you planning for 2016?

I am taking part in the World Ultra Trail Tour this year. I have already run the Tarawera 100km in New Zealand and will be running the Australia Ultra in May and then the Ultra Trail Mont Blanc in August. UTMB is my main goal race. I have a few smaller races planned like Red Bull K3 etc. My wife Vanessa and I are also expecting our first baby in late September so that will be a very exciting adventure for us. In 2017/2018 I am hoping to do a Traverse of the Rwenzori Mountains with Ryno Griesel.

Congrats to you and Vanessa! 

© Kelvin Trautman

What South African trail would you most recommend to runners from abroad?

The Otter trail – it is one of my favourite trails and is so unique. Its combines really technical trail running with epic coastal trails and insane views of the ocean.

You’re a fellow Red Hot Chilli Peppers fan. What’s your favourite running music / playlist?

I like to mix up my play list up from old school classics to more recent stuff. I don’t like anything to extreme and listen to ‘background’ music when I am running. I like to be able to hear my surroundings when I am running.

Agreed! Nothing beats embracing your surroundings when on the trails Ryan thanks very much indeed for sharing your experiences. Good luck with the book and UTMB 2016 too

Ryan’s book “Trail Blazer – My life as an ultra-distance runner” is available now

Jeff

‘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

We are delighted to interview the “tour de force” of trail running that is Claire Maxted. Claire shares her thoughts on her own trail running adventures, the trail running community, oh and a bit of food Enjoy!

Claire, since launching Trail Running magazine in May 2010 you’ve take the publication from strength to strength. What is behind its increasing appeal?
These days, increasingly, people are craving experience and adventure over material goods. Trail running, ultra running and adventure racing is the new Porsche!

How did you get into trail running yourself?
I hated running at school so much I actually developed a slight phobia of it, feeling panicked beforehand & finding excuses not to. At uni, drinking a lot of beer I first realised I might get a bit fat! And I wanted to do a triathlon and adventure races which required running. I wanted to beat my phobia, keep fit & lean, & do these exciting races so I conquered my fear by just doing running. I joined a club too which really helps & makes you get out there even when you don’t want to. Now I LOOK FORWARD to running, and edit a running mag! Who’d have thunk it?

Superb! And what is your favourite local route?
Ooh tricky! I absolutely love my solo Saturday silence runs (the one time I’m not chatting & totally alone lol!) around Yawell Quarry, Southwick Woods and Warmington to Elton villages near Peterborough. The thing I love most is just choosing the route on a whim, like the views and trails they are old, welcoming friends I can revisit when I feel like it.


Where are your other favourite places to run and why?
The Peak District, the Lake District, obviously, but mainly exploring new and unexpected places. Like recently I was on a course in Warsall, Birmingham, and found a brilliant route around Sutton Nature Reserve without a map, just went exploring.

In three words please describe The Coastal Challenge…
Argh! Too! Hot!

What did you learn about yourself in doing this?
That my mind is the power. If I’d have wanted to finish it, I would. I’ve been in worse pain & more tired. But for the first time in my life I let myself quit because I wasn’t enjoying the insane heat. I’m not proud of that DNF but it will make me only enter races I really want to do in future (ie not hot ones) despite being tempted by all the exciting challenges on offer through my position at Trail Running mag.


What key advice would you give anyone preparing for their first multi-stage race/event?
Ha ha ha, probably train with Rory Coleman! He will definitely get you through and is worth every penny if you pay attention to him. Respect the challenge. Understand that good training will require a substantial proportion of your time so you must make sure you can fit this around your family, work & friends, and that you will enjoy this training journey. It’s not all about that week of racing but the months of prep beforehand.

You also completed the Bob Graham Round (BGR) in 2013, in a magnificent 26hrs 36mins. Will you be trying this again?
YES! It very much scares me but I really really want to be able to say “I’ve done the BG” without the “but it was outside 24hrs” on the end. 2017 is he plan, come and support me!

What do you most enjoy about editing Trail Running magazine?
The absolutely AMAZING people in this sport, the readers, the athletes, the team I work with, the kindness & enthusiasm of all is quite simply astounding. I will never get tired of it, it gives me my energy.

Where do you get your boundless enthusiasm from?
Ha ha I just answered that above without realising it would be the next question. I don’t know! It does take a lot out of me, I need a lot of sleep and I do get exhausted, but it just doesn’t take a lot to get me excitable. My other half likens me to a spaniel…

Ha ha okay, so what does the spaniel’s typical weekly training consist of?
Every morning 10mins core, plank, press ups, medial glute, ab crunches and pelvic floor exercises.

• Mon – Rest & yoga
• Tue – Run club 7-8miles threshold/long intervals
• Wed – Rest or 7 miles steady if training for a long or multi-dayer
• Thu – Hills (e.g. 8 X 60 sec efforts after 2 mile jog warm up)
• Fri – Rest (sometimes dancing at a parrrrrtay!)
• Sat – 10-15miles long steady run about 150bpm
• Sun – 10-20 miles LSR same HR

Goodness! Okay now to food… Sweet or savoury?
Ooh both, depending on mood. I am well known for ordering salty fat chips and an apple crumble with custard after a race!

Circular or point to point?
Ooh also both! I just like variety I suppose. But I do like races that are a journey so maybe point to point actually.

Morning or evening runner?
I like morning. I wake up with a lot of energy and like to get my run done so it doesn’t get missed by being busy.

You can’t beat a morning run! Now… 3 favourite fuel foods, go:

• Pre-run: 2 eggs with mushrooms & maybe a slice of toast a couple of hours before, then just prior, not much – recently a couple of almonds with a sugary earl grey coating from M&S, check them out!
• During: Not usually anything, even on my 20 milers. Gels don’t agree with me. Chia flapjacks are great.
• Post-run: Now we’re talking. Salty chips, apple crumble with custard and ice cream.

How would you describe the trail running community?
Fantastic! Enthusiastic, welcoming, fun, adventurous, exciting, lovely, supportive of each other. Wonderful and it is an absolute pleasure to be part of it.

What’s the best advice anyone has given you?
Treat yourself as you would a friend. I’m still trying…

What does the rest of 2016 have in store for you?
Oooh these are good questions Jeff!

• Keswick Mountain Festival 25k May
• Race To The King double marathon on the South Downs Way June
• Ice Bug Xperience 3-dayer Sept
• Great Eastern Run fast flat half marathon to test my speed endurance Oct.

Wow! An exciting year then Claire And what’s on your running playlist?
I never listen to music on my run cos I like to connect to my body, think about stuff, listen to birds chatting, be aware of my surroundings and I can’t be faffed with all the wires.
I love hearing it while running past it on a race though. Steel bands are a fave. I love radio 6 for my morning core exercises. I’m currently very into chilling out with This Is The Kit and Rozi Plain.

Lastly, what should Trail Running magazine readers look forward to most in forthcoming editions?
Very exciting articles on fell running greats Joss Naylor, Billy Bland & Kenny Stuart. I’d like us to do something on Ricky Lightfoot’s Winter BG and Mira Rai from Nepal too, and more brilliant routes from around the UK. Items on stretching, training despite injury, and many many inspiring photos of stunning trails to inspire readers, and their amazing stories too.

Brilliant! Claire thank you so much for sharing your passion for trail running and adventure. 2016 promises to be a very exciting year for you and Trail Running magazine readers
Jeff
* All image courtsey Claire Maxted Blog

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