After recently talking to the wonderful people at ReRun it would be poor form of us to recommend bowing down to commercialism and spending hundreds of pounds on some pieces of plastic that may or may not make you run faster.

If there are holes in their shoes and their last surviving race t-shirt has rabies then maybe they need kit, but always ask the question.

So if we’re not buying “things” what can we buy for our loved ones?

Buy a tree, not a tee

Adopting a sloth is so 2019, so why not give all your friends and family a tree for Christmas? A real life tree is cumbersome and difficult to wrap, so Trees not Tees have got your back. You don’t even need to keep it in your flat.

“Choosing to plant a tree means you give a long-lasting, memorable present and make a positive impact towards reversing climate change,” say the environment initiative.  “All the trees we plant are native broadleaf species as part of our sustainable reforestation across the UK – always planting the right tree, in the right place.”

This gift is especially great if you’re reading this on 24th December and can’t find anything good in your local petrol station.

It’s all in the mind

Think outside that box. Do you know someone who is always at the front in training, but never gets the PB they want? Could there be a stumbling block that isn’t physical? There are several books, such as Dr. Steve Peters’ ‘Chimp Paradox’ that broach the subject but the experts might be an excellent option.

It might not feel like much and be seen as a strange Christmas present, but in the years to come it could be the one they look back on as key to their running successes. Someone like Dr. Josephine Perry has a good grasp of the running mind and the challenges it might face. 

The race entry 

It may be coming harder and harder to get in those dream races, but there are plenty around they offer affordable, exciting adventures on road or trails. You could be a little selfish and pick one somewhere you want to visit too, get matching race entries or just pick one on the weekend you want the house to yourself.

Maybe don’t enter a 100 miler for them if they’ve only just run their first parkrun, but races in strange places are a gift that will get them excited and have something to look forward to until game day.

Next year might not be one for making plans in advance, but it might be just the light at the end of the COVID tunnel needed.

An adventure

For the more adventurous you don’t need to just book a race, you could plan an adventure. This has changed with COVID as well, but only that you might have to explore more of the British Isles.

Finding somewhere new to run within the UK and Ireland is easy as we have such beautiful hills all around us. Even using the extensive Youth Hostel Association across the UK means an affordable trip away somewhere beautiful is never too far away.

It could just be a bit of parkrun tourism, trying a new event somewhere.

Photo: parkrun UK

Of course though we want runners to think sustainably whether its with races and there is a world to explore at your front door with less environmental impact so don’t always think you need to jump on a plane.

Good books

There’s some good books out there but if you want to save some paper there are e-book and audio book options.

That said, there’s only one book I’m going to be recommending at this time: 1001 Running Tips: the essential runners guide by yours truly. Now this may seem like a shameless plug of my own book, but even if you only enjoy 10% of the tips in the book that’s still 100.1 tips.

Here’s a taster: Tip 799. Of all the kit to compromise on to save weight, head torches are the worst option. It’s a false economy, especially if running on trails.

You could also visit a publishers returns website, like Vertebrate’s Seconds and Sales, where books returned from shops with minor scuffs are available for great prices too.

Preloved run clothing

They were the inspiration for this article and if new kit is really needed then why not look at some preloved gear on the ReRun website. Dan Lawson and Charlotte Jalley are prolonging the life of running kit, helping it keep out of landfill, even if just for a wee while longer.

Even better are their up-cycled vests and t-shirts. The bold juxtaposition of colours stand out in any crowd and you’re doing a good thing too. Check out the website and find the perfect present today. 

The gift of knowledge 

The next step on your runner’s journey might be one of knowledge. Something like the Uni of Kent’s physiology in endurance course on line at Future Learn could be an insightful gift that helps them improve their own performance and racing.

Knowing a little bit more about your body, psychology and training could lead to much bigger, longer lasting improvements then a fancy new watch and they might even be able to help other runners down the club too.

Another great option are the Nav4 adventure courses with Joe Faulkner and Stuart Smith. If you want your loved one to be safer in the mountains then there’s no one I’d recommend more than Joe and Stu. Years of ultra running and mountain experience and a lovely chap to boot. From one to one coaching, night navigation courses and a range of events too you should check them out.

Map it out

Owen Delaney is a modern day cartographer and his work really is art. Commissions by the London based artist make a beautiful gift and can be based on a race route, a favourite map or a dream journey for the future.

Check him out on Instagram or one of the Centurion Running t-shirts being proudly worn by the 50 and 100 mile finishers. There’s even a host of prints you can order on the website if the person you want to buy a gift for has already done one of them.

Are you a fan of Fast Running? Then please support us and become a patreon. For as little as the price of a monthly magazine you can support Fast Running – and it only takes a minute. Thank you.

The post Last minute Christmas presents for the runner in your life appeared first on Fast Running.

It’s not mine or anyones place to tell you what you can or can’t do, unless you’re four foot two and want to make it in the NBA at age 43. If you set lofty goals, but are willing to do the work, then you’ve got a chance.

This is no “you can do whatever you set your mind to” blog. Somethings are simply beyond us. I will never be the President of the USA. You will never win the Olympic 100m Gold Medal (unless Dina Asher-Smith is reading this).

Yet so few of us reach our own genetic potential it isn’t genetics holding us back. If you’re done everything within your capabilities to reach your goals and still fallen short, then fair play, you’ve had  true journey of self-discovery and pushed your own limits. I’ll take my hat off to you.

It’s not if, but when

The problem for many people is not their lofty goals, but the time scale attached to them. In ultra running people want to run a 100 miler, but they don’t want to put in the years beforehand.

A marathoner wants to run sub 2:30, but hasn’t run quicker than 2:59 yet. They need to deal with 2:50, 2:40, 2:35 and then think about the next leap…well most of the time.

Your goals might not be ridiculous, but what’s the rush? Is wanting everything NOW a problem of today’s “same day delivery” generation. We want it and we want it yesterday. The grind, the work that needs to go in beforehand just isn’t appealing to most people. It might be the foundation of much greater problems.

Plan like a boss

So whatever your goal, don’t let people tell you can’t do it. But do listen to someone who is willing to help you plan towards that goal and thinks you shouldn’t rush.

Don’t focus on proving people wrong, focus on proving right those who choose to believe in you. It’s a small difference but an important one. Be positive, focus your energy forwards, but be realistic.

Take that goal of yours, be it a marathon time, a club medal, the Tor des Geants or representing your country and think about what you need to do to get there. Be realistic in your time line, break it down into manageable steps and get advice from people who have been on the journey before.

A plan can go out the window on day one and it can be super flexible but to start without one really isn’t giving yourself the best chance of success. If you’re running hard but you’re not sure which direction you’re supposed to be going then you’ve certainly lowered your chances of winning.

Overreaching hurts, like I discovered (again) at the Armagh International 5k this year.  Photo: Keith McClure

Talking from experience

As an athlete I certainly have been guilty at times of rushing. I’m writing this en route to my first bicycle race, the 1600km TransPyrnees self-supported adventure. I might even be rueing making the same mistake that i’m writing about by the time this is published. [In fact by the time this was published Robbie had failed at the first race but was starting another to see if he had learned from his mistakes. Or was just clearly an over-reaching, hypocritical idiot – Editor]

It doesn’t mean you don’t take chances, try to take that big leap by going with the lead pack every now and again on your 10k or starting way too hard. Some of the greatest breakthroughs in sport and life are made people who don’t listen to other people’s expectations. They just do their thing.

But they learn from their mistake. They don’t overstep every time and when you do, you need to be honest wth yourself.

Trying to bite off more than you can chew and then blaming the weather/shoes/type of sandwich when it’s really all down to you, will only lead to consistent disappointment. There’s a difference between someone repeatedly missing a target they’re capable of and someone missing it because they’re just not ready.

You’ve got to reflect yourself

Both require deep (or pretty shallow) reflection on the athlete’s part, but to just keep banging your head against that wall and expecting a different result is idiocy.

As a runner there are a whole host of things you can work on, such as nutrition, pacing, hydration and psychological skills but if you’re two years ahead of where you should be then none of that will help.

It doesn’t mean you can’t achieve your goal, in time, but you need to step back. You want to break 40 minutes for 10k but you’re still regularly over 20 minutes at your local parkrun. The goal isn’t ridiculous, but you need to take the time to progress. Rome wasn’t built in a day and a marathon PB isn’t built overnight. It’s years of hardwork.

I’m not the only Robbie who dreams big, but Robbie Simpson achieved big at the Commonwealth Games. Some doubted the mountain runner on turning to the roads. Photo: Bobby Gavin

So how do you set the timeline?

Start from the end point and work back. We’ve spoke about SMART goals before, but even just a vague plan towards the bigger picture will make you think about it.

Talk to others about it. Not only does that make you accountable, but it also provides feedback. If one or tow people tell you it’s impossible then you can choose to ignore them, the same as if everyone tells you it is. Or just ask other people.

We could say “the only person who really knows is you” but if your dream is big enough then even you can’t be certain until its done. Take into account what people say but don’t be paralysed by their words. Don’t just ignore everyone and hammer on regardless. Be a thoughtful runner and reflect on what you do and what others say. 

Then remember what the late Italian Alpinist Walter Bonatti said. “It was impossible. Then I did it, so it was possible”.

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The post Believe, but don’t get carried away appeared first on Fast Running.

Current work from an academic team has found that the pacing profiles adopted by world-class endurance athletes differ by event, and that men and women tend to adopt different tactical approaches.

The study, available for free download from the open access journal, Frontiers in Sports and Active Living, analysed the pacing profiles of recent IAAF World Championship and Olympic Games competitors over 800m, 1500m, 5000m, 10,000m, marathon, and the 20km and 50km race walks.

According to the study authors, Professor Florentina Hettinga (Northumbria University), Professor Andrew Edwards (Canterbury Christ Church University) and Dr Brian Hanley (Leeds Beckett University), most athletes adopted varied pacing profiles as opposed to the even paces that are regularly recommended for optimal performance.

Mixed pacing during racing is most common

Although adopting varied pacing can be physiologically and psychologically more taxing, it is implemented by the world’s best athletes to “shake off” their rivals. In the 5000m and 10000m, the separation between medallists and other top 15 athletes occurred in the last 20% of the race for men, but with half of the race or more remaining for women, highlighting that different tactics can occur and need preparing for in training and build-up races.

Aspiring world-class athletes should note that the fluctuations in pace adopted in championship racing are not frequently encountered in paced races like the Diamond League. It is not unusual therefore for a nation’s top athlete to enter a major championships with a strong season’s best time but struggle to qualify from their heat because they have not prepared for the tactics adopted by more seasoned championship racers.

How does this vary race to race?

The middle-distance races were particularly interesting in terms of how uneven their paces were: nearly all 800m runners ran the second lap slower than the first, whereas 1500m runners tended to use a gradual build-up from 600m to 1300m – over both distances, athletes decelerated in the last 200m, supporting the adage that the winners are those who slow down the least as the race reaches its climax.

The authors also found that, in the road events, the pacing trajectories of medalists can take completely different paths from lower finishing athletes from the outset, indicating that the specific impact of opponents on each race distance is likely to differ.

As such, marathon and race walk events might be less about head-to-head competition than being more akin to contested time-trial performances, especially given that each marathon and 50km race walk athlete is likely to fatigue at a different stage of the race. The unpredictability of the longer races therefore means relying on others as impromptu pacemakers can be a risky approach.

What does this mean to athletes and coaches?

Fast Running coach Robbie Britton says “that the research shows that middle distance running in the modern era is less about “who can run the fastest”, but who is physically and mentally prepared for the varied pacing of championship races. This can be built into training, but also into a competition schedule too.”

“If a runner is solely preparing for the champs in rabbited events, fast paced from the start and resulting in quick times, then they’re not getting ready for the championship optimally. It’s also important for the athlete to learn how to react to these fluctuations themselves, something Joseph Mills and Jim Denison looked at in their 2013 work highlighted as problematic in controlling coach-athlete relationships.”

“Athletes need to be training for the type of pace variation they’re likely to see in their championship races, but also learning from experience too. Experimenting, and even getting things horribly wrong, in the build up can be really valuable when the moment comes in a big event. Knowing how to react to the race is more important the shorter the distance. In ultra running it’s more chilled, like the comments made in this research about 50k walk and marathon, it’s more like a “contested time trial”.

Interested readers can contact the authors for more information by emailing Professor Florentina Hettinga (florentina.hettinga@northumbria.ac.uk), Professor Andrew Edwards (andrew.edwards@canterbury.ac.uk) or Dr Brian Hanley (b.hanley@leedsbeckett.ac.uk).

Are you a fan of Fast Running? Then please support us and become a patron. For as little as the price of a monthly magazine you can support Fast Running – and it only takes a minute. Thank you.

The post The science of pacing and tactics in world-class distance athletes appeared first on Fast Running.

In searing heat, with the run section of the race shortened from 10km to 5km, the British pair forged ahead on the run together and then finished the race holding hands. So in comes ITU rule 2.11f which states “athletes who finish in a contrived tie situation, where no effort to separate their finish times has been made, will be disqualified”. You race to the end or no race at all.

So should we have the same type of rule in running races? Personally I always refer to joint winners of a race as “joint second” as nobody wins. Harsh, I know, but I love a good race and it’s got to be to the line.

It is worth noting that the race in Tokyo had been shortened due to extreme temperatures, so had it been about not competing in the heat due to the dangers involved, I would certainly be supporting these two athletes. The rule about finishing together is clear though.

Down at the track

You never see it on a 400m track do you? Even friends are dipping each other at the line, if someone celebrates a little bit early and the sympathy from track fans is never that vocal. “You always race to the line” the old guard choruses.

The Olympics may be a different matter with medals on offer, could you imagine the uproar if two marathoners decided to share the Olympic title? Do they get a pair of gold medals or half and half of the gold and silver?

Can you imagine it happening at a cross country race? I think not! Is Kipchoge gradually shifting up through the gears at the London Marathon so that he can share the victory and how great was the sprint finish to Boston Marathon this year, with Lawrence Cherono out leaning Lelisa Desisa for a one second win.

Imagine if the first winners of the London Marathon, Dick Beardsley and Inge Simonsen, had been disqualified for what is now seen as one of the most endearing pictures of a marathon finish? Should they have been as now we don’t have a first winner, but two. It probably helps to share the media workload after the event, split the journalists in two and get more interviews done.

I don’t think anyone crossed the line together here. Photo: Charlie Wheeler

The longer the race, the better?

In ultra running we see joint winners a little more often. The shared toil and battle against the course often brings runners together and hours and hours of competing can actually just get too much for some, so they agree to run together. It might also make things easier if they’re working together.

But that’s a problem for me. They’re working together to beat the rest of the field, in a solo event. It’s great to see camaraderie on the course and helping each other at times, but working as a pair to finish together in a solo event. That’s just no cricket (although some argued England and New Zealand should have been joint winners in the cricket recently, due to umpiring error).

In team sports there is a tie, which means no body wins, but when you need a winner, it goes on until we have one. Who remembers John Isner and Nicholas Mahut match at the 2010 Wimbledon Championships? The longest tennis match in history with a final set over eight hours long. Yet at no point did they decide to finish together and go into the next round as a pairs team.

It’s more than just a race

So in ultra we see these joint winners and many enjoy the camaraderie it shows. I get it. I love making friends in a race and often help others along the way. But when it comes to that finish line, something else takes over.The closer it gets, the harder I work. It’s uncontrollable really.

So when Jason Schlarb and Kilian Jornet finished the Hardrock 100 together in 2016 I didn’t feel the joy of having two winners, I felt the disappointment of having watched a race for nearly a full day and then not seeing any winners.

Xavier Thevenard, who’s no stranger to a DQ, fought on his own and was overtaken by both the runners, who worked together by their own admittance. Thevenard was DQ’d last year for accepting some water from a support crew outside of regulated areas, but was defeated in 2016 by a pair?

It seems American runner Schlarb loves a joint win, doing the same at the 2018 UTMB Oman in November last year. This time with wonderfully eccentric chap Diego Pazos, the pair were practically hugging as they crossed the line and it may make some feel all fuzzy inside, but I just want to see a race. It’s not over until it’s over.

Is it just a weakness?

So now I’m going to get more controversial (and potentially unpopular) but I have thought about it myself, battling with a runner over the ultra distance, even shorter, and thinking “Maybe we could finish together”. It was always in a moment of weakness.

At the 30km Garda Trentino Trail this year I was going back and forth for second place with a lovely Italia chap. The more technical bits he went ahead, the less so I went back in front. We worked together a wee bit, him encouraging me to follow his line and telling me how far to go, me egging him to come along and chase first place with me.

Working hard to go past on the final few kilometres I did think about how lovely it would be to run in together, working hard enough to keep joint second, but not destroy each other. It would mean we would both come out of the event a little less batter too (maybe another consideration for professional athletes).

But it was weakness that brought that thought on. I didn’t fancy working that hard for the final miles. I wanted an easier option with the same amount of glory. Fuck that.

No holding hands at Speedway 10k Photo: Rob Gale – Parc Bryn Bach

Saving yourself for bigger things?

I pressed on and eventually saw first. It wasn’t a goal race and the plan was to not really hammer it. Logically I had bigger fish to fry and this was a training effort, but something deep inside decided otherwise. If this had been chasing second place, then maybe I would have eased off, but this was the hallowed victory. It’s why we race. For the win.

When I caught first there was no thought of holding his hand. I wanted to crush his spirit as I passed so there was no hope of a battle. It wasn’t the easy option, that would have been joint second, but this time the hard choice paid off.

Further down the field it actually makes sense to work together and enjoy the finish, but when it comes to the win, that’s a different matter. If you want to win, even the podium, you need to work harder than everyone else and, for me, I’d have a same rule for running races.

If you want to win a race, you have to work for it. The easy option shouldn’t be rewarded. It may look pretty for the cameras, but I’d rather see ugly sprint finish faces every day of the week. Joint winners… no thanks, I’d rather get beaten.

RELATED: Have you got the fight? 

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Fresh from a 3000m PB at the Belfast International on the 1st of August, Fast Running asked the GB and Wales international to give us the low-down for excelling on the 400m loops. Without further ado, here’s Jenny’s best advice.

Track season comes around fast. One minute you’re grinding through the mud, wind and rain beating you apart, the next thing, you’re standing on the orange oval, 5mm in your spikes, ready to grind out some laps. Both just as challenging, both worlds apart. #TrackSeason brings with it many things, so here are my top 10 things to know.

There are laps. Lots of laps.

Seems pretty obvious really. Run a 10,000m? Yep, that’s 25 laps. 5k? 12.5. 3k? 7.5. The less laps, the pain comes sooner. The more laps, its a slow burner. Prepare for pain!

Toilet facilities are *usually* better.

Cross country is the season of porta loo’s. Track season usually means that you get a bit more luxury – think toilet paper, flushed toilets. Don’t say the summer season doesn’t treat you.

Photo: Adrian Royle

Your calves will never feel the same again.

If you know, you know. Track spikes are not forgiving. Your calves feel a whole new level of DOMS the morning after a race. Get them in some ice or on a foam roller, you’ll thank me later.

Working out lap times is harder than GCSE maths.

You might need to get a degree in maths to figure out how fast you should run each lap in. Want to run 15:30 for 5k? That will be 74.4s laps. Trying to figure out how fast you have the run the last km in to hit your target time as you come though 2./5 laps to go. I dare you to try work that out whilst swimming in lactic.

Photo: 21C Photos Ltd

The last 100m of every race feels way further than 100m.

You round the bend and see the finish line. Only 100m to go. What feels like a minute passes. Still 90m to go. Again, what feels like a minute passes, STILL 90m to go. You give it all you’ve got left over the last straight, just close your eyes, move your arms and pray you make it before your legs collapse!

Power of 10 becomes your best friend.

Stalking is a real thing in athletics. If you ever ran as a junior, you would stand on the start line and ask everyone what their PBs were, for a guaranteed lie to be the response. Now a days, a quick power of 10 stalk, and you’ll know your competitors PBs better than they do. In fact, one click on a results link can lead you down a very deep hole of results stalking. Watch out!

Insomnia is a thing.

Lying awake at 3am post race is normal. Don’t worry about it, you won’t fall asleep anytime soon. It’s the season of no sleep. Have a good race and you’re buzzing. Have a bad race and everything possible floats around your mind. When you eventually fall asleep at about 6am, its unlikely you’ll see breakfast! [This might be linked to the next tip – Ed.]

Caffeine is essential.

I don’t want to claim that you have to drink coffee but I know I would not be able to survive 10pm race times without an early evening espresso. A great buzz at the time but the after effects last long into the night. Hello more insomnia.

Each track race is a mini reunion.

Runners are a special type of breed, which is why so many of your pals are runners too. The only problem is we’re located all over the country (and the world). Track races are defiantly a mini reunion too, catching up with long lost pals, who you most likely saw at the last track race. Warm downs aren’t so bad when this is the case.

Irish National Champs Photo: Lindie Naughton

Learning to kill time the day of a race is a skill in itself.

Race at 9pm? Good luck trying to keep yourself occupied all day without wasting unnecessary energy. Netflix will become your best friend (if it isn’t already). My top tip is to sleep in as long as you can. Breakfast at lunch time… ideal!

One thing I really can promise you though is that there is nothing that can replicate a race on the track. From the mentality needed, to the buzz, to the laps, to the caffeine high and the friendships made. I urge you to give it ago, if only once. Even if it is for the beer mile. Lace up those 5mm.

Are you a fan of Fast Running? Then please support us and become a patron. For as little as the price of a monthly magazine you can support Fast Running – and it only takes a minute. Thank you.

The post 10 things to know about track #SummerSeason appeared first on Fast Running.

Sure these are hard sessions. Depending on the speed you run them and the recovery you take they can develop your ability to run at a specific race pace, or your ability to manage a rapid increase in fatigue or build your heart and lungs. But these are not sessions which develop speed.

In my early years as a coach David Chalfen (coach at Serpentine) drew my attention to Renato Canova and some of the elements he includes in his approach that differ from the traditional blend of threshold, intervals, hills and race pace running I was including in my club sessions at the time.

This led me seeing how these concepts were applied by other coaches – Brad Hudson, Percy Cerutty, Steve Vernon, Lydiard, Steve Magness and Nic Bideau amongst others. I saw Haile Gebrselassie doing 100m sprints in marathon training. One of the key things that popped out was how much more of a role of pure speed played in some of their training than I saw in the plans of many athletes, but why? What was it adding?

Running beyond energetics

As distance runners we can tend to put too much focus on an overly simplistic view of the ‘energetics’ of training. That is to say we consider what energy system we are predominately using in a given session and consider how specific that is to the goal race we are training for.

Most runners are familiar with the terms aerobic and anaerobic. We even consider this in terms of ‘systems’ – aerobic system, lactic system, creatine-phosphate (ATP-CP). We think if we train for the right amount of time in the right ‘zone’ we accrue the benefits of ‘training that system’.

This is overly simplistic firstly because our body does not switch between energy systems in an ‘on-off’ fashion once we reach a given heart rate. In fact we are working all these energy systems regardless of the run we are doing to a greater or lesser degree. The first few metres of a 5km race for example will rely heavily on your CP system. The increases in capillary and mitochondria density from easy running can, for example, see improvements in lactate threshold. That’s all before we consider whether there is value in viewing training and adaptation in purely in these biophysical terms in the first place.

Muscles and neural training

The purely ‘energetic’ concept of training is also simplistic because endurance performance isn’t solely governed by your cardio-pulmonary and adrenal systems. Your muscles’ ability to generate force and your neuromuscular system’s ability to do so quickly should also be considered.

If we are going to work ‘speed endurance’ and include training to extend our speed for longer distances (ultimately how you’ll achieve your next PB) where does this speed actually come from, how do we develop it?

The role of sprinting for distance runners

Maximal speed is different to the ‘quite fast’ running most distance runners are used to. In essence you need to be at or close to maximum sprinting speed (400m pace and upwards).

In terms of the benefits lets start with the most obvious – those runners who will need pure speed in their races. For an 800m runner pure speed can make the different between winning and losing. Anaerobic speed reserve (ASR) is the difference between your maximum sprinting speed and your maximum aerobic speed. Coach at Birmingham University, Luke Gunn, described this at an event we coached together as ‘your turbo boost button’ which is a much better description! Neck and neck with 80m to go in an 800m? You better have focused on your sprinting speed!

Photo: JHMSport

Fibre recruitment

But what about for the longer distance runner? Pure sprinting is an excellent way to work on your running mechanics. If you are not prepared to go and spend in excess of £200 on a pair of shoes to do it for you one of the ways the rest of us can improve the stiffness and elastic return in our running is with pure sprinting.

Sprinting can help you engage fast twitch muscle fibres and get your body used to recruiting more muscle fibres overall which can be very useful as you tire in the latter stages of your race. It’s also about your ability to fire and recruit muscles quickly – sprinting provides a ‘workout’ for your central nervous system.

Developing more pure speed can, if extended correctly, form the basis of quicker speed endurance sessions, race specific sessions and eventually PBs.

How to do it?

Incorporating this type of fast running into your training needs to sit within a wider ‘package’ to include strength and conditioning, drills and an understanding of your own running mechanics and injury history. It also needs to recognise your wider training. Just dropping a new stimulus in without recognising your wider training load, training stage and how well you’re currently recovering isn’t a great plan.

There are several things to consider when looking at how to incorporate speed work into your training;

Running at maximal speed or near maximal speed is heavily reliant on your ATP-CP system and this will only last a short period of time. It will also take a significant period of time to ‘recharge’. So simply that means focusing on short efforts and long recovery. I tend to think in time, not distance. So around eight-ten seconds or shorter with at least two minutes of recovery between each effort.

Start with a small number of reps perhaps four, running just a little off your maximum sprinting speed (think 95% or 400m effort). It’s a really different mindset you’ll need to practice. The focus should be on making every stride and footstep the highest quality that you feel you can achieve. We tend not to think too much about the process of running as an endurance athlete. You can’t focus on getting maximum benefit from every stride in a 10 mile run unless you are extremely easy to entertain, but that’s what we want to focus on here.

These are still a little different to strides though, which are for many distance runners a bit of an afterthought. These are efforts that will take full concentration. Strides definitely have a role to maintain some leg turn over after easy runs or in a warm up but are generally run at more like 1500m-3km pace.

Relaxed speed

Watch videos of Usian Bolt run – speed doesn’t come out of trying to force pace. Relaxed speed should be your aim. The goal isn’t to just produce fast running, it is to do it well. It might be worth chatting to sprints coaches are your club to advice and support. I used to watch Christine Bowmaker coach when I was in London and picked up loads of fantastic tips.

Many distance runners, particularly those focusing on races of 10km or upwards might initially struggle to generate the pace required to feel the benefit of these efforts on the flat. If this is you start on a hill with a moderate gradient (you still need to be able to run fast). We tend towards running with better mechanical form on hills so it’s a great way to build up and ensure you are recruiting those fast twitch muscle fibres.

As you build experience you can push on to 6-10 reps and mix hills with sprinting on the flat, still taking full recovery. Whilst this article is focusing on the running sessions, of course drills (particularly those that develop muscular stiffness), plyometrics and to a point your gym work (muscles create force) need to be considered too.

Recognise that whilst the sessions themselves are very low volume there is a cost to your central nervous system that will need recovery time. Perhaps start with one session every 7-10 days.

When to do it?

Starting this sort of work in the middle of marathon training with loads of fatigue in your legs both runs the risk of you not being able to hit the required intensity, but also could see you tweaking a hamstring (for example) at the worst possible time.

The goal is that these short sprints provide the foundation of speed you need in order to build speed endurance and specific sessions later in your training cycle. So the time to focus on your pure speed development is in the introductory (or for want of a better word, base) stages of a new training cycle.

How do you progress and maintain it?

Like anything else in your training if you don’t continue to work it, you lose it. So whilst most of your pure speed development takes place early doors in a training cycle it’s logical to include some of this work less frequently as your training develops.

I nabbed the idea of including a very low number of short 6-8 second hill sprints the day before full hard training sessions from reading the training approach of Brad Hudson. For experienced runners this can engage muscle fibres and get that feeling of ‘pop’ for the next day’s session. Josep Carballude, coach to Jess Martin, even used a very small number of maximum effort hill sprints to great effect after a high volume interval session I observed in Spain.

Extending these maximal sprints gradually up to a lower number of longer 200m reps at a slight slower intensity can help build speed endurance. That will then form an excellent foundation for more traditional speed endurance and race specific session later in your training cycle.

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Talent obviously plays a role when it comes to sport but what sets talented people apart?

I’m sure most runners have heard about “the zone” but what really is this? I’m also sure I’m not the only runner who has been asked “what do you think about when you run?” most of the time I can’t give an answer, or I just brush it off with the answer “nothing, I just zone out”.

What really got me thinking is when I then got asked “How do you think about nothing and what do you mean, zone out”. Maybe zoning out is “the zone”, the state when we are not concerned about ourselves or our surroundings, in fact the state that we just don’t think!

What got me thinking even more is the thought that I am perhaps just weird, as running 40 laps of an 800-metre reservoir for a Sunday long run sounds terribly boring and even a little insane but somehow, it’s over before I know it.

I have lost count of how many times someone has told me they waved to me when I passed them on a run and I ‘ignored them’. More often than not I am completely unaware of passing someone whilst on a run or passing a car I know. 

Why is this?

Sports psychologists often refer to elite sportspeople as someone who thinks differently to their competitors which then sets them apart.

However, psychologist Dr. Beecham put’s it differently suggesting ‘the reality is not that they think differently, they simply don’t think. There is an absence of thought, cognition and emotion’. It’s as if the unconscious mind moves faster than the conscious mind forcing us to run in “the zone”.

RELATED: You can’t do it all on your own, the importance of good support

The mind is controlling the body, almost as if the brain is the computer system and your belief system is your software. So, you could be gifted and you could be in great shape, but if the way that your mind is functioning is counter to that, you’ll never realise your physical potential.

How do we get in “the zone”?

I think the healthier your mindset the more likely you are going to be able to go into “the zone”. Whilst I experience it on a lot of my runs it is still something I am yet to consistently experience in races.

This is probably because my conscious mind takes over, not giving my unconscious mind a chance to take control. 

When we aren’t in “the zone” and our conscious mind is in control and we are thinking, this is when we need to think differently. Thinking of doing things differently to the average person is necessary to be better than average. We live in a culture and society where we are obsessed with ‘better’ no matter what area of life we are referring to.

The problem with ‘better’ is it is only about the future, not about the now. Performance and everything you do is in the present moment. Whatever situation you are in, even if it’s not an ideal situation you can still make the best of it.

Comparison is the thief of joy

In one of my previous blogs I talked about how comparing yourself to others can be detrimental as it takes you away from your current self. The comparison game also applies to comparing your current self to your previous self and future self.

I know I have underperformed on several occasions because I have been thinking about the things I still needed to do to build myself; the miles, the speed work, the weights etc. that I still needed to do to get faster, when I should’ve been thinking “this is me now, this is now, so let’s do this”. This way of thinking means my conscious mind is more active, disabling my unconscious mind to take charge thus preventing me from going into “the zone”. 

It is impossible to be “ready” or perfectly prepared for every race you stand on the start line for, especially with marathon running.

You can only peak and be ready a couple times throughout the year. Instead of trying to perfect everything, sometimes it is better to think about optimizing everything which will then in return get you closer to perfection.

If we strive for perfection all the time and constantly compare, it will drive us insane. If you consistently do your best in the present, overtime you will develop and ultimately get better and get closer to perfection. 

Photo credit: Porthcawl 10km

Don’t play the comparison game

Hopefully we can all say we are in a better place than our previous self but sometimes things happen along the way that can set you back. For example, you might be slower now than last year, but this doesn’t necessarily mean you are not a better athlete now. This is why we should not use the comparison game.

Perhaps you have had an injury or illness that has set you back or perhaps you have tried a new training method which you haven’t yet adapted to, or you have tried and realised it isn’t the right method for you. There are always going to be barriers along the way, we are human, we are dynamic and we are always changing.

Even the best athletes will go from having a lot of confidence to having little. Instead of comparing or thinking we aren’t good enough we should ask ourselves “How do I get back?” or “How do I improve?”. It goes back to looking at the bigger picture and reminding ourselves that everyone has a bad day, or even a bad month or year. 

The training diary

This then brings me on to the importance of keeping a training diary and also setting goals. Keeping up to date on my training logs has not been my strongest point over the years, however it is something I have realised is so important to optimise myself.

It can be a great tool to figure things out such as what works for you, what doesn’t work and can also be a reminder of the good work you have done and a reminder of why you are doing what you are doing. I try to record as much as possible in my training diary including mileage, workouts, paces, recovery, how I felt, the weather, occasionally my weight and any other factors that I feel necessary including sleep and hydration (two things I am trying to improve on so are often a written weekly goal).

Goal setting should be one of your goals

Goals are another important part of being an athlete. Training your mind is just as important as the physical aspect of running, and doing so can begin with goal setting. They help to keep us focused and driven by giving a sense of direction and meaning.

It’s important to set short, medium, and long-term goals so that we have direction and measures to follow and motivate us. It’s essential that when setting goals, they are SMART meaning- specific, measurable, attainable, relevant and time- based.

RELATED: How to be SMART about setting your goals 

I have found goal setting a lot easier to do since working with my coach. My coach knows what is realistic but also challenging and the fact that I trust him and we share the same goals helps to maintain the accountability and the belief that they are possible. 

No matter what level you run at, it is possible to go into “the zone”. Don’t let your conscious thoughts get in the way. Enjoy what you are doing and instead of trying to think your way through your running route, allow your subconscious to be your guide. 

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We live in a busy world and all too often we find ourselves fitting our sessions into tight time windows. This can lead to poor habits and neglecting the basics.

“Simply put a good active warm up sets you up for a good performance” highlights Esther Goldsmith, physiologist at St Mary’s University and Orreco.

“An active warm-up can enhance the primary VO2 response to exercise…which means that your aerobic system can be activated faster. This can improve exercise tolerance and power output”

Structured in the right way a good warm up can also contribute to injury prevention and give you space to work on areas of strength and technique that are often missed.

It’s not just about your muscles, heart and lungs though. A good warm up can play a key role in getting your mind ready to perform. Moving though a consistent, repeatable routine can provide a psychological que or ‘prime’ as a trigger to establish your best mindset pre session or race.

The RAMP warm up

The Raise, Activate, Mobilise, Potentiate (RAMP) protocol was developed by Dr Ian Jeffreys. It allows for an efficient and progressive warm up that focuses not only on preparation for the session or race ahead but also a longer term development process.

Induvidualisation

The RAMP warm up isn’t designed to be rigid – flex the phases around your own body and what you feel you need. Activation doesn’t need to, for example, come before Mobilisation.

You might but more focus on some of the stages than others depending on your needs. Over time you will narrow down to a tight group of exercises that you know prime you for performance.

Raise

As the name suggests this phase of the warm up is about raising your body temperature and heart rate. The goal is to increase muscle and core temperature whilst increasing blood flow. It’s also about getting your brain used to firing the right movement patterns.

“Increasing muscle temperature improves muscle metabolism and muscle fibre conduction velocity – which means that your muscles become more efficient and faster at contracting,” explains Goldsmith. “As heart rate and breathing rate increase, oxygen and glucose (key ingredients in muscle contraction and generation of ATP (energy)) can reach the active muscles quicker.”

Try this: 10-15 minutes of easy relaxed running or more depending on conditions. If you’re in a group session start slowly, chat, communicate and be patient. I see a lot of runners go straight out at six minute miles to warm up….we are not a patient society.

There is no reason why you can’t add variation with speed ladders or mini hurdles around the easy running. Low front and side skips with arms swings can also be good to mix in. Why not add a few hundred metres worth of slightly quicker running towards the end where you practice grabbing a water bottle as if in a race environment?

Activate

In this phase of the warm up the goal is to engage your key running muscle groups. There are plenty of ways you can do this with bodyweight exercises including walking lunges and squatting exercises, sumo shuffles and plank walkouts. Over the years I have tended to find simple exercises with bands the most effective way of achieving muscle activation.

Try this: Using a looped physio band exercises such as side stepping with the band around your shins or thighs, back steps with the band around your ankles, and knee lifts to activate hip flexors with the band around your feet.

The internet is a fantastic resource for exploring more options and correct technique so have a look and include three or four key activation exercises over 5-10 minutes.

Banded step back

Mobilise

Physiologist Goldsmith continues that “there is some evidence that including active stretching into a warm up can help prevent injury, partly due to neural activation and, therefore, improved biomechanics after a warmup.” This is where the mobilisation phase comes in.

It’s is all about mobilising and in some cases increasing the range of movement around your joints. Again you can include quite a range of different exercises some of which will double as activation exercises.

Try this: From the classic leg swings, to hamstring sweeps, to carioca to more technique heavy exercises like hurdle walk overs the options are extensive. Focus on dynamic movements rather than static stretching which can decrease muscle tension and elastic storage and therefore inhibit performance.

Potentiate

Potentiation is all about getting your body ready to run and your neuromuscular system switched on to move fast.

“Incorporating explosive, activation exercises into a warm up could improve neural mechanisms: this is known as the post-activation potentiation. Your neurones almost become primed to a movement, and so can ‘fire’ faster when you are actually performing it in your session.” confirms Goldsmith.

Faster more dynamic movements and lower level plyometric drills come in here, and of course strides.

A word for coaches here – the trick is to balance getting technically correct exercises that are performed well, whilst also maintaining the raised body temperature from early in the warm up. If you have talked through a drill for 5-10 minutes you’ve lost that already.

Try this: Start with really simple drills such as straight leg kick outs, pogos, ankle and knee cuts are a good start and build them up as you get more competent. With time you can build to incorporate A and B Skip Drills and other more complex movement patterns.

The final stage is to get running. Include several sets of strides over 80m or so. Aim to run with releaxed speed, not sprinting but running at 80% or so of maximum your speed, running on clouds. If you are warming up for a race I’d recommend adding one two longer strides of 150m-200m at race pace.

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As a runner who isn’t often injured, finding myself with a niggle in my glute the last few days has been an interesting time. At first it was just a niggle that I ran through. Our annual training camp made this a necessary action.

When the pain got worse with activity, I knew something needed to be done. Cross training was the first thought, as well as full on rest. The best thing to do is get some expert advice.

Having seen a physiotherapist and an osteopath, we figured I was a bit wonky in the hips and this had eventually inflamed my piriformus. I had stretches to do, self massage as an option, but rest was necessary. Time off my favourite hobby, what on earth was I to do with myself?

All the extra time and energy suddenly on your hands can be a problem. But with a bit of sense it can be used to help with your injury and even to come back stronger. What should you be doing with your time off running?

Is true rest best?

Often an injury will need rest, but true rest is sometimes hard to come by. In our busy lives many will be on our feet at work, commuting, walking the dog, throwing the kids around and a whole host of other things that are more important than out and out rest.

A runner’s injury might stop them running, but actually still leave you fitter and more able than most. Telling your boss you need to rest, when you’re still more active than everyone else might not make sense to them. A doctor can say you’re fit and healthy, even if you can’t run all the miles you want. It makes it hard to prioritise recovery.

Compared to the general population you’re probably still in fine shape. Not all injuries need complete rest and a physio can often advise on whether cross training or inactivity is the best course of action. Appropriate loading is a term used, don’t make things worse.

If you do need full rest then think about allocating the time you might be out running to a period of proper rest. If you might normally have a 45-60 min run then replace that with time reading a book or having a nap.

We often undervalue rest, but actually putting it into your plan for the days when injured is a logical thing to do.

Photo: Natalie White

Cross training

We’ve got your back covered when it comes to cross training in these articles. First we asked whether cross-training could be key to your success, then looked at the different types of cross training on the market. There’s even the mental benefits in there too.

But before jumping on your bike, have a think about whether your injury could be aggravated by the activity. Different types of cross training might be suitable for your injury and a good physio can give you advice on whether swimming, cross country skiing or trampolining might be better for your active recovery.

Personally I tried a bit of biking, being careful not to get too excited at the intermediate sprints and avoiding too many hills. Towards the end of the hour it still started to feel like rest might have been better, so a few more days of full rest before I jump back on the carbon stead.

Wider activités

Everything you do doesn’t have to be about improving your fitness. Something highlighted in David Epstein’s new book “Range” is the importance of having interests and outlets outside of your specialised subject.

Having a creative outlet, such as relaxing with a musical instrument, taking a woodwork class or getting into your photography could really help provide a different eye for your running.

In a world where many believe we need to specialise more and more, having a wider world view can be key in seeing a novel way to success. Problem solving, something any ultra runner has to do in any race, as well as any endurance athlete really, is helped by a bigger range of experience.

Becoming totally focused on your running might stop you seeing the bigger picture and in the long run, that’s not going to be good for your physical and mental health. Take the time out injured to improve your range, even just studying a different sport could be beneficial.

Strengthening the weakness

Time on the injury bench can also be a good time to address other weaknesses. These needn’t be solely physical weakness, but other areas of performance too.

On a basic level it might just be doing some core strengthening that will help you come back stronger after your time off (as long as it’s not aggravating your injury) or looking at your lifestyle or work space to find a way to prevent your injury from reoccuring, be it dietary improvements or changing your desk to a standing one.

Using your time off to read into topics such as mental skills or race fuelling can be useful too. There’s plenty of online course at places like FutureLearn and just on Youtube. Coming back stronger isn’t just about muscles, but your knowledge too.

Plan for the future

It can certainly be frustrating to be on the sidelines. Even now I’m still hoping to be back in time for a 5000m race next week, but it will take some sort of miracle for that to be a good idea (although I’m an external optimist).

Instead of bemoaning missing events, sessions and losing training time, focus on future goals and how you’re going to achieve them. Make plans so the future is brighter than ever.

Goal setting is a useful exercise whether you’re running strong or taking some down time. Making SMART goals can be a productive distraction for your mind when you want to go out running.

Failing that, getting the right kit for your next adventure is also effective, for a short term hit, but before going on a spree of retail therapy, look at ReRun Clothing and the message they are trying to send.

Stay involved

Just because you’re not running doesn’t mean you can’t be part of the running community. Take the time to volunteer at your local club or as part of the weekend parkrun.

Volunteering isn’t only a great way to give back to your community, keep your running mind happy and help others, it’s also a good way to keep learning for your own running.

Just be careful not to get carried away in all the excitement and go running around anyway! Same for those first runs back as well. Don’t start sprinting the second you can go back outside, take those first few runs nice and easy.

If you really want to spend some cash, then get a new tattoo. Always mixes well with time off to let the new ink heal.

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The post What the hell are you supposed to do when you’re injured? appeared first on Fast Running.

The Night of the 10,000m PBs was another pageant of 10km racing. The noise of the crowd is still ringing in our ears. The inspiring performances from the likes of Steph Twell and Ben Connor is still fresh in our minds. So what better time is there to think about setting yourself a goal 10km?

In this article we summarise some of Europe’s best 10km opportunities in the autumn and winter. It’s not an exhaustive list so be sure to get in touch and shout about the races you’ve PB’s at and would recommend.

If you want top tips on how to run your best 10km race then check out our recent article.

Age UK Leeds Abbey Dash – Leeds, UK (October)

The ‘Abbey Dash’ has been a firm favourite of British PB hunters for years. A quick glance at the top 100 10km road rankings on the Power of 10 and you’ll soon realise that alongside Telford 10km this is one fast race!

With changes to the course in 2019 it is expected to be even quicker this year. The out and back route follows the flat course of the River Aire taking in Kirkstall Abbey. Like Telford, however, it is the density of fast runners taking part that makes this race such a hit.

Check out more on the race here

Tilburg 10km – Tilburg, Netherlands (September)

Tilburg 10km takes place on the same day as the famous 10 mile race of the same name.

The flat fast 10km course however attracts a high qaulity field. The separate elite women’s race has seen some spectacular performances over the years including the course record of 30:30 set by Tirunesh Dibaba in 2013 and Shalane Flanagan who broke the American record here with 31:03 in 2015.

The Dutch have a fantastic pedigree of putting on super fast races with great support for elites including Dam tot Damloop and Parelloop 10km.

All the details on the Tilburg 10km can be found here

Telford 10km – Telford, UK (December)

The depth of quality is what makes Telford special. In 2018 49 men ran sub 31 minutes and a 34:00 clocking saw you finish 192nd. The qaulity of the women’s times reflects the depth of the race too with 12 women breaking 35 minutes and 59 breaking 40 minutes.

Track back through the videos and social media posts of previous years and you’ll know to expect a lightening quick start. Find your train and hang on!

The December timing works well for many runners, with the endurance from cross country season beginning to bed in this is one of the last opportunities to crack a PB and hit the new year on a high.

Check out the Telford AC website to enter

2018 Leeds Abbey Dash. Photo credit: Leeds Abbey Dash

Ladywell 10,000m – London, UK (September)

If you were inspired by the Night of the 10,000m PBs and fancy a crack yourself the Ladywell 10,000m could be just the ticket. Organised by Kent AC, who know a thing or two about distance running, this event is becoming an increasing popular option for athlete’s wanting a high quality track race.

Taking place on the beautiful track at Ladywell Fields the event sees seven seeded races across the day. With music, food, pacemakers and a brilliant family atmosphere this is a proper celebration of 10,000m running.

Paul Martelletti and Katrina Wootton (who ran 31:45 here in 2017) have been winners in recent years so if you are looking for fast times you are bound to have company to help get you there.

The details on all the races can be found on the Kent AC website

Corrida de Houilles – Paris, France (December)

Julia Wanders broke his own European 10km record in the 2018 edition of this famous race running 27:25.

Naturally the course is fast, but it does have a few undulations as it works its way around three laps of the Paris suburb. The race has an excellent atmosphere with locals coming out to support creating a real buzz in the town centre which is easily accessible by train from central Paris.

The separate mass participation race takes place earlier in the day with elite race starting at 16:30. This just adds to the atmosphere with many of the runners from earlier in the day staying on, often with a drink or two in hand, to see the elites battle it out.

Last year four British men broke the 30 minute barrier here and in 2017 Ben Connor ran 29:03, Rosie Clarke 33:04 and Katrina Wootton 33:33.

Taking place at the end of December it’s not a bad place to stay on and bring in the New Year either!

Check out the race website for all the details on the mass participation and elite races

Valencia 10km – Valenica, Spain (December)

Taking place on the same day as the increasingly popular Valencia marathon this is a race made for fast times.

Valencia brands itself the ‘city of running’ and over the last few years some of the spectacular times we’ve seen here seem to back that up. With the world half marathon records for both men and women set in Valencia it’s a city that knows how to set up a fast race.

The 10km is no different. With long stretches of straight, pancake flat road the final 1km is invitingly downhill leading to the spectacular finish outside the Ciudad de las Artes y las Ciencias.

There is good support offered for international elite athletes and travel is easy from major airports in the UK.

For all the details on the race and how to enter click here

Runners in the sun at the start of Valencia 10km. Photo credit: Tom Craggs

Cardiff 10km – Cardiff, UK (September)

Wales’s biggest 10km race takes place at the beginning of September each year. Run by the same team who organised the World Half Marathon Championship when it took place in Cardiff the race is perfectly set up for quick running.

With past winners including Dewi Griffiths (29:10 – 2018) and Lily Partridge (33:27 – 2018) Cardiff 10km attracts some top athletes looking for a fast early race.

The flat single lap course is blessed with very few twists and turns and attracts some good local support to cheer you on your way.

The Cardiff 10km website can be found at this link

San Silvestre Vallecana – Madrid, Spain (December)

Another race allowing a good New Year party is the San Silvestre Vallecana in Madrid. The prestigious race has taken place on New Year’s Eve since 1964 with up to 40,000 runners taking part in two races.

The elite race has seen course records set by Paula Radcliffe (31:16) and Jacob Kiplimo. Kiplimo’s time of 26:41 is the fastest road 10km ever run but the net downhill course does not allow for it to be an official world record.

To get into the ‘elite’ race (which has 1000 places) you’ll need to have run inside 39 minutes if you are a man and 45 minutes if you are a woman.

Click here to enter one of the world’s fastest races

Birell 10 km Race – Prague, Czech Republic (September)

The annual Prague Grand Prix is part of the excellent Run Czech series of races which offer good support for travelling international elite athletes.

Four of the top 10 fastest women’s times in history have been run here and it has by far the most sub 28 men’s times of any race in the world. Joyciline Jepkosgei set a new womens world record here of 29:43 in 2017.

Aside from being about the fastest race on this list the race has a unique atmosphere. Taking place at twilight in one of the most beautiful cities in the world no matter how your race goes you’re likely to have a great weekend here.

Check out all the details on the Prague 10km and the other Run Czech races here

We Run Rome 10km – Rome, Italy (December)

As if you didn’t have enough fast New Year choices already here is another! Taking place on New Year’s Eve the We Run Rome 10km is now in it’s ninth edition.

With nearly 10,000 runners taking part there is something for everyone, especially those hunting fast times. The 2018 race saw winning times of 31:46 from Lonah Chemtai Salpeter and 29:05 from Daniele Meucci.

The We Run Rome website has all the details you’ll need to enter

Ben Connor & Callum Hawkins @ Corrida de Houilles 2017. Photo credit: Tom Craggs

Foulees Monterelaises 10km, Montereau-Fault-Yonne, France (October)

With records of 28:16 and 31:28 the course is fast and the field is strong. The 2018 edition of the race saw 106 men run sub 35 minutes. Whilst the depth of the women’s field was not quite as strong with 14 women inside 39 minutes it’s clear the race allows the opportunity for quick times.

Montereau is a pretty town that sits on the confluence of the Seine and Yonne rivers. It’s a little over an hour’s drive South East of Paris. The location of the race beside the two rivers allows for a fast two lap course.

As with all French races you’ll need to have a stamped letter from your GP or sports doctor to confirm your readiness to race.

The race website gives you all the details on the course and how to enter

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The post Winter wonders: your guide to Europe’s best 10km races appeared first on Fast Running.