Carbon plated superboosters you’ll want to wear all the time. But do they have that race-day sparkle?

By far the most normal feeling of the carbon plate shoes, Hoka position this as a racing flat for shorter distances. Interestingly, this is an all-gender shoe (meaning there is no weight difference between men and women’s sizes. I’d put these up against the Nike Air Zoom Tempo Next %.

Having tried Hoka’s Carbon X  (which they suggest for longer distances), I thought they were a little aggressive in their rocker and hard underfoot. These have none of that. They are instantly comfortable.

The first time I wore them was three days after a marathon PB (run in a another brand) when my legs should have been trashed but it felt like someone had taken the handbrake off. I want to wear these every day. I know I shouldn’t train in carbon plated shoes but they are so comfortable and so much fun to run in that I can’t help it.

How do they compare?

Much like other racers in the market the upper is very light with not much structure, though they do have more to hold your heel in place that competitors. The grip is surprisingly good. I’ve recently moved to an area with permanently muddy roads and wearing the Nike Tempo Next % would be asking for a sprained ankle, but the Rocket X handle the situation with aplomb.

As with the Rincon and other shoes, Hoka use the “early stage metarocker” to help you cycle through your gait, but you really don’t notice it.

The “CMEVA midsole” allows for a  stable footing and absorbs impact so that unlike other carbon plate shoes it doesn’t seem to need you to run in a certain way to reap the rewards.

That said, at the moment I don’t think I’d pick these for a race. I can’t put my finger on it but perhaps it’s the fact that they do feel so “normal” even though the pace says otherwise. I don’t feel that frisson when I put them on. But I want to put them on ALL the time, in fact if I want to run slow I have to make sure I don’t put them on. Aaaah I’m so torn.

The Stats

Miles run in testing: 115

Weight: 210g (all gender) 

For comparison (mens weights): Hoka ONE ONE Carbon X = 241g

Saucony Endorphin Pro = 213g

Nike Vaporfly Next = 200g

Adidas Adios Adizero Pro = 226g

Heel-toe drop: 5mm 

Price: £140

Pros
Fast, instantly feel comfortable and just a whole bunch of fun to run in

At the cheaper end of the carbon-plated spectrum
Look very slick

Cons
Pitched as a shorter distance racer which implies some concern about wear
Don’t have that race “sparkle” feeling of other ones on the market
I’m clutching at straws here – but you’ll want to train in them when really they should be race-day shoes (That feels a little contradictory with the last “con”. Ha – Editor)

The post Hoka One One Rocket X appeared first on Fast Running.

I have never really been able to decide whether I prefer training on the track or the road. My firm answer usually comes after which ever surface I have had the better session on, and currently the track is winning.

The fact that track access has been near impossible for many months is potentially playing a part in heightening its status at the top of the training surface podium, and I must say a change in training environment has been much welcomed. 

A different stimulus, and a definitive knowledge of exactly how far I am running has allowed me to build on the training I have put in during lockdown. I am still not entirely sure whether it is good or bad to know that I have exactly 400m more pain to endure or not, but at least I know the final distance and time will be as accurate as you can get! 

A change is as good as a rest

A change in the type of session I have been doing has been great fun, and I’ve enjoyed running running a little faster. From 200s, up to a mile, we have been banging out laps in various different forms, with various purpose. 

To understand why you are doing a session, and to see where a session can progress, I feel has really helped me to develop as an athlete, and I thought I would share some of my favourites. 

24 x 400m off 45s, with every 4th faster

This is a great 10,000m session and I really enjoy locking into churning out lap after lap. The change up in pace helps to replicate what might happen in a race and allows you to dip a little further in, whilst still ensuring the rest of the session is controlled.

The laps are usually run at 74s and 70s. The 45s recovery starts to bite a little towards the end, but ensuring that you control the reps and don’t push to run them faster means you can walk away from this session and not feel like you’ve emptied the well. 

Mile tempo (2 mins) 9 x 600m (60s) mile tempo

If I am truly honest, this probably is not one of my favourite sessions, but I know it is good for me! The miles add a little more volume, with the first one just to help you get moving and the last one ensuring you can run on tired legs.

The 600s are built in blocks of 3, going cruise, cruise, push, and this session is used to extend a similar session with 400s. The the cruise 600s are run in around 73-74s a lap and the push somewhere between 68-70s (usually 70s, cos dying). The aim is for this to feel as controlled through 600 as it would through 400 (lol).

Once I can handle this session, I have confidence that my fitness is improving.

3 x (1 km (60s), 800m (60s) 2 x 400m (60) // 3 mins between sets

I like the variety this session gives, running different reps and dropping down in pace. I usually look to go 77-76s, then 75-74s, then 72-70s. Again the aim here is to get to the end of the session and feel like I could compete another set if needed.

The recovery is long enough to maintain the quality but still give you the feeling of tiredness that accumulates over a 10k.

5 x 600 (2-2.30 mins) //4 mins// 5 x 200 (60s)

This session is a little speedier and although I have only done it a couple of times, I kinda like the pain it induces. The 600s are run at around 66s a lap, which for me is nearly flat out through 400, so it is a matter of hanging on for the last 200m (impending death)! The recovery here is a little more lenient and basically involves me getting back to the 600m start (the slower the better!). 

The 200s are a tiny (!!) bit more controlled here, and alternate, going 32s, 30s, 32s, 30s, 32s. I like to add these to the end of the session to help me focus on form running fast when in am tired. 

Taper session : 2km tempo (3 mins) 9 x 200m (60s) 1 km or 2 km tempo (3 mins) 3 x 300 (2 mins) 3 x 200 (2 mins) 

These two sessions are ones I like to do 4 days before a race. I like to incorporate a bit of tempo and faster work, going from tempo and finishing with something that helps me feel that ‘pop’. 

The tempo is run in 80s per 400 (6:40) for both sessions. The first session builds the 200s in the same cruise, cruise, push format as a lot of our sessions.

Nothing fancy, just to get the legs moving. We usually aim to run 34s and 31s. The 1km is there to run fast, but to still feel in control. This is around 3-3.05mins depending on the point in the season. 

In the second session, the 300s are fast, (for a carthorse like myself) usually in about 46-47s, as are the 200s (29-30s). I usually spike up for these, as I need every little bit of help I can get!

Controlled discomfort a key to consistency

As you can see, a lot of these sessions are controlled and not completely flat out. We do fit into the plan really intense and ‘flat out’ sessions, but they are carefully placed. Instead we focus on consistency and being able to churn out work week upon week, with adequate recovery. 

We typically only use the track once a week, with the other session on the road. I like the variety this provides and I also feel it helps prevent injury. 

Now tracks are beginning to reopen, the opportunity to bang out some laps is returning. Its important not to get carried away too soon though and make sure you ease your way back on slowly. Consistency is key, after all. 

Want to run faster? For just £30 per month athletes are provided with a Final Surge plan for each day of the week, coaching advice from Robbie Britton and Tom Craggs, as well as access to the unique Fast Running Performance community.

If you would like more information on joining the project, click here. 

The post Jenny Nesbitt’s track sessions appeared first on Fast Running.

Fast10’s Alex Bampton looks into the relatively new history of his sponsor Hoka One One and asks why they’ve burst onto the running and triathlon scene in recent years. 

HOKA ONE ONE (pronounced “ho-kah oh-nay oh-nay”) was co-founded in 2009 by two trail running and gravity sport enthusiasts: Jean-Luc Diard and Nicolas Mermoud.

The pair originally invented shoes for themselves. They were designed to provide a smooth, cushioned ride down the rugged mountain trails of the French alps. Their ethos was that a shoe should maximise a runners’ capacity to maintain stride-to-stride momentum with the goal of maximising efficient and rhythmical footstriking.

To that end, early prototypes were fitted with a wider ‘marshmallow-soft’ cushioned midsole that contained an integrated meta-rocker geometry. These so-called ‘wheels for your feet’ facilitate a smooth, dynamic roll all the way through from initial impact to a final propulsive toe-off. An innovative design feature that is still central to HOKA shoe architecture today.

Barefoot running was booming, so was physiotherapy

At the time an infatuation for minimalist shoes, and even completely barefoot running, was booming. The concept of HOKA, by comparison ‘maximalist’, technology must have seemed audacious. But word got out and HOKA was initially embraced by the ultra-running community.

However, their popularity didn’t stop there. The supportive and yet lightweight nature of HOKA products proved to be successful on pretty much every running surface.

Today HOKA boasts an impressive range of shoes that spans the full spectrum of distance running from road, track and trail with competitive racing and everyday training options within each sub-category.

They’ve even expanded into the lifestyle and hiking markets. But even now as an established brand in running and triathlon circles, the daring innovation is unrelenting – don’t believe me? Check out the recently released Clifton Edge!

Harry Jones charing uphill during the TransGranCanaria ultra-marathon.

Trail running

HOKA ONE ONE is Māori for ‘to fly over the earth’ which goes hand-in-hand with the brand’s tagline ‘Time To Fly.

It is undisputable that athletes are indeed flying in HOKA gear and this is no less evident than at the notorious Ultra-Trail du Mont-Blanc (UTMB) mountain ultramarathon.

An unofficial shoe count showed nearly 30 % of competitors were laced up in HOKA at the 2019 Ultra-Trail World Tour event, which made HOKA the most represented shoe brand worn by participants.

In 2019 HOKA became the official partner of the highly prestigious Western States 100-mile endurance run and the Les Templiers trail race. And HOKA has certainly not forgotten its roots when it comes to their professional teams.

With the likes of UTMB legend Ludovic Pommeret (EMEA) and 50-mile world record holder Jim Walmsley (US) on the roster, the brand looks set to continue dominating the ultra- running discipline for a while to come.

On the British side of things, 2019 World Mountain Running Association World Cup series winner Andrew Douglas (Scotland) and UTMB 15th placer Harry Jones (Wales) make up an otherwise French-dominated professional trail team.

Road and Track

I think it’s fair to say that if the turn of the last decade was the minimalist era then the end of the decade marked the beginning of the carbon plate era.

Throughout the last few seasons of controversy and uncertainty surrounding all things carbon, foam and midsole thickness, HOKA has continued doing what it does best: Making shoes that match the needs of its athletes.

Beginning with the Carbon X that saw Jim Walmsley run 4:50:08 for the 50-mile world record all the way through to Aliphine Tuliamuk’s stunning victory at the US Olympic trials in the brand-new Rocket Xs. HOKA has delivered.

The brand’s show of strength on the road is exemplified by the success of the Northern Arizona (NAZ) elite professional team established around 2014 which include multiple-time USA national champions Aliphine Tuliamuk and Stephanie Bruce, as well as British 10,000m starlet Alice Wright.

HOKA also supports the New Jersey New York (NYNY) track club established in 2009 which has a similar mission statement to NAZ but on the track. That is to ‘develop each athlete to compete at the highest levels of the sport’.

Alex Bampton and Owen Hind bridging Photo credit: George Russell of Up and Running, Fleet Street).

The post The Rise and Flight of HOKA appeared first on Fast Running.

I’m going to try not to get carried away with myself here, as I could potentially hype myself up quite a lot when discussing the potential of racing. 

It has been a long time since any of us have been able to put on the race kit for a real Power of 10 legitimate race.

In fact you could go as far as saying that Po10 has become rather ‘dry’. It has certainly lost its most searched status on my Google history and I’ve probably lost my ability to navigate the site with my eyes closed. So the thought of potentially being able to input a result onto my profile fills me with a lot of excitement. 

I have lost track of which week we are into lockdown now, in fact I gave up counting a few weeks ago. Recently, it has just been another week where I have crossed a race off the calendar. The places I should have been or the people I should have been with.

Halfway through the year already

July is here. We are half way through the year. The longest day has been and gone. I frequently find myself questioning what I have achieved this year so far.

On paper it looks like very little. My training diary might beg to differ though. Although there are no PBs in there, there are plenty of little micro achievements which only when I look back do I realise are a step in the right direction. I, like many, have probably never had such a long block with just purely training and although they can be beneficial, they can also be extremely monotonous.

That is one of the things I enjoy the most about running. You don’t have to go long without a race. 

If I am being honest, I did initially quite like the idea of not having a race. Time to just get my head down and get into a great routine doing two sessions a week, and a long run, surrounded by lots of easy running.

I sought out new routes and didn’t stress when a session went a bit tits up. One thing I have struggled with for so many years is running my easy runs easy. I always convinced myself that I had improved, but actually its taken a world health pandemic to really make me take a step back and understand what easy running actually is.

Always moving forward

I am still nowhere near the real low HR type of runner, but the small drops over the last few months have lead to massive steps forward in my sessions. And I think right now, thats one of the reasons why I really want to race.

It’s really hard to continually judge training based off training. There is nothing that compares to a chip time or an electronic time you get from a race. If it isn’t on the po10, it doesn’t count, right? 

And, although the weather right now doesn’t scream a bright future (currently a black cloud and lot of rain…. Oh Wales), things are looking a little more optimistic for the second half of this year.

I’ve tentatively penciled the British Champs into my diary and with travel restrictions lifting on July 6th, possibility for racing in England (or Europe) is not off the cards (if you’re English and reading this, we still can’t go further than 5 miles from the front door). 

Will there be a new normal?

How racing will look though is still something I am unsure of. One of the things I love the most about road racing is the mass participation. The fact anyone of any ability can run. 

The one thing I love the most about track racing is being in a stadium full of people. Obviously, right now, believing this will be the case is very unrealistic. Potentially not being able to overtake during a race is more likely to be the case. Again, I can’t see a load of adrenaline filled, competitive runners being able to stick to that. 

One thing I am sure of though is that organisers and race directors are trying as hard as possible to give us some sort of a season.

Initiative can’t be dampened by a virus, and maybe it is a blessing in disguise for a reinvention of some areas of the sport. What I know though is I can’t wait to get a whiff of that track smell, experience the manic panic when I can’t find 6 safety pins for my bib and question my continual need for a pee in the hour leading up to the gun going off.  

Here is hoping that comes sooner, rather than later.

Want to run faster? For just £30 per month athletes are provided with a Final Surge plan for each day of the week, coaching advice from Robbie Britton and Tom Craggs, as well as access to the unique Fast Running Performance community.

If you would like more information on joining the project, click here. 

The post Is the future looking a bit brighter?  appeared first on Fast Running.

As runners we usually like to plan ahead a little. Whether that be the weeks training, the next race or even longer term.

I personally like to know what races are coming up, to understand why the training I am doing is leading me there. Having plans on paper also gives me a goal and something to get excited about, as after all, racing is the best bit of running! So what happens when your plans become curtailed…. whether that (in my case) is through illness, injury or more recently through the Coronavirus. 

Firstly, it can be really disappointing when your body lets you down. From feeling fit and fast, to frail and fatigued over a period of a few hours.

Likewise, from running your best session, to limping through your run the next day. You’re questioning whether it is in your head or if it is really happening. Typically as runners, we are pretty hardcore, and there is very little that will sway us away from training and racing plans. I am also a very stubborn type of athlete, which I am sure a lot of us are, and my decision making can sometimes be subject to ‘following the plan exactly’.

So, when you can’t even make it from bed to the fridge, realistically a run is a no go (I suggest you avoid the easy run with a heart rate of over 180bpm – you will not make yourself feel any better!).

Even more frustrating as of late is the ‘I am in the best shape of my life, but the Cornoavirus says no’ situation. Obviously, a seriously desperate and threatening state of attack on the world, but it would be amis of me to not recognise the frustration and disappointment it causes for us runners. 

So, what happens when your plans don’t go to plan?

You have a little strop (likely). You moan on social media (also likely). You feel a bit demotivated (possible). But, ultimately, you crack on. Even so, curtailed plans can leave you a little lost. 

I’ve felt a little lost the past 5 weeks, actually really lost at some points. From coming off a really positive start of the year, I felt like I was building some great momentum into February. I was excited to race indoors for the first time, I was feeling strong. In a matter of hours, I went from blooming to feeling enervated. I tried to shake it off.

Went to bed early, inhaled enough vitamin C to see me through the year and drank so much water, I didn’t sleep at all. Shock. I woke up feeling no better. So I went home to be ‘mummied’, hoping I would feel better in a couple of days. I even tried to race again (LOL – facepalm). 

It was actually 3 weeks, and a lot of DNF easy runs, until I attempted to run a broken tempo. I nearly died.

I feel like a lot of people will be able to feel me when I say running way below tempo pace felt way harder than any PB race. I will not lie, the thought of racing anytime soon was making me feel kinda sick. Being strong minded is a personality trait of many runners, so luckily I had this to fall back on, because my body certainly did not like the shock of anything faster than easy running. So I muddled on, but I felt lost. 

When everything goes right. Photo: JHM Sport

Waiting for it to click back into place

Back putting in the mileage, but just not feeling great. They say one day it will click. WHEN DOES THIS CLICK COME. I am usually quite a patient person, but my patience was wearing very thin.

Every run felt unpleasant. I have never procrastinated so much. A positive mental attitude can get you a long way sometimes, believe me! It is hard to step out every morning and feel average. Every. Damn. Day. Do you rest more? Run more? Keep going? Motivation was certainly lacking (not helped by the weather). I didn’t want to race. I didn’t want to session. I sort of wanted to burn my trainers. 

The good news though, is the click does come. I wouldn’t say its like turning on a light, but it certainly clicks. The desire to train comes back. Mornings begin to feel a bit better. The itch for the start line re-emerges. Luckily, I did have a race on the horizon and now motivation to see how fit I could get in 2 weeks.

In comes Coronavirus… World University XC postponed

Time for a bit more moaning on social media, a little strop and a feeling of disappointment knowing that was my last chance to run for GB students gone.

But, I’ve nailed the ‘what happens when your plans font happen’ part, and I have cracked on. Renewed motivation, and new goals (for now….). It is not easy to have to reroute sometimes and it can be really disappointing. From an investment of training, time, energy and money, it can seem like a big loss.

The beautiful thing about running is that there will always be another day, another race and another run. It might not be in Paris or Barcelona, it might not be this month, it might not even be over the same distance, but the running community will always bring the goods eventually. 

So, when your plans don’t go to plan, don’t lose hope, because usually, better things are around the corner. 

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The post What happens when your plans don’t happen? appeared first on Fast Running.

The shoes for this review were provided to the runner by Hoka One One but this is not a paid advertisement. 

The key design feature of the Hoka ONE ONE Clifton 6 is that it has a super-cushioned maximal sole whilst not sacrificing weight. At only 216 grams the women’s version is considerably lighter than a Nike Pegasus (227g) and perhaps more comparably, the cushioned Adidas Ultraboost (269g). 

Now in it’s sixth iteration the Clifton had been recommended to me many times by trail-running buddies who were superfans of their offroad shoe the Speedgoat, so I was intrigued to see what this shoe had to offer. With the standard Hoka low heel to toe drop of 5mm (vs 10mm on the Pegasus and Ultraboost) and maximal sole I was unsure what to use them for when they arrived.

Testing in the ups and downs of marathon training

I was in the middle of marathon training and needed something to change the monotony of mid-block long runs so straightaway I took them for a spin on a marathon-pace long run.

Sadly, that run was one of the hardest ones of the cycle and I was left confused and wondering if I just wasn’t made for the low-drop. I was scared of the cushioning, fearing that it was sapping the pace from me.

As it happened, that run was just part of a rough patch and nothing to do with the shoes. Having finished the marathon season and with my feet feeling in need of some love I slipped on the Cliftons again and oh-my, it felt like someone was giving my feet a hug. I did recovery runs up hills and commutes to work with a heavy laptop-filled back and then Cliftons caressed my feet all the way. 

Photo: Gill Bland

Running on marshmallows

The energy return from the soles is still good, but the main takeaway for me was that they felt like running on marshmallows. I wouldn’t race in these as I do prefer to feel the push-off from the ground more in that situation, but I’m sure you could race a half or full marathon in them given their slightness.

If you’re already a Hoka convert, but after a bit more pace though I’d suggest trying the meta-rocker magic of the Carbon X (still being reviewed) or the super-light Rincon which weighs in at just 179g. 

Got to look good

The colour design of the Clifton 6 is understated and sleek. I’m not a huge fan of the way the shape of the shoe looks but in the moonlight blue version this is definitely offset by the smart, graded blue-white shading with just a flash of red from the Hoka logo and the heel tag.

The heel tag itself is a clever little touch. Because the upper is so light and flexible it could be quite hard to slip your feet into them. With the addition of the heel tag that issue is solved. It also stops idiots like me breaking the heels by taking them off in a lazy manner!

While others have commented in the past that Cliftons can be on the narrow side, I found the toe box to give plenty of room. One concern I had about the amount of cushioning was that when running in the rain it would feel like soggy sponges under my feet. However, I didn’t have any problems with waterlogging. These shoes hold your feet in place and yet they do so without ever feeling restrictive.

The summary

These shoes are ideal for solid, big mileage or for easy shorter miles when you’re in the midst of a big block and want to look after those aching arches. Speed is slightly sacrificed for ultimate comfort, so I’d consider my session and chose the Clifton 6 on the relevant day. They could also make an excellent shoe to start building mileage in if you’re new to longer distances. 

Pros

Your feet will love you whatever the distance
Weight to comfort ratio is top-notch
Low heel to toe drop can help some with running form

Cons

Energy return is dampened by the plushness
Wide soles can occasionally catch each other if you pronate/run a little knock-kneed (like me)
Word has it that you can get most of the cushioning PLUS more energy return and even lighter shoes if you go for the Rincon

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The post Hoka One One Clifton 6 review appeared first on Fast Running.

The Hoka One One athlete has competed for Wales and Great Britain and it will be great to watch how the speedster compete at events like the Highgate Harriers Night of the 10,000m PBs and plenty more races across 2020.

Profile

Name: Jenny Nesbitt
Age (Jan 2020): 24 (25 on Jan 24th!)
Hometown: Cardiff
Club: Cardiff AC
Main discipline: XC, Road and Track (5/10k)
Other disciplines:
Full-time athlete/work/studying: Part Time Student, studying Sports Broadcasting at Cardiff Met Uni.

Goals or targets for 2020 : To have consistent training, to work hard and not skip any of the boring stuff. Ideally, I would like to run PBs over all distances – especially 5000m and 10000m on the track, as well as finally nail a half marathon. Highgate is the major goal this year, and if things go well, hopefully I can put myself in the conversation for Europeans.

Past Running highlights : It is hard to narrow down my past running highlights, as I have many for many different reasons. Running my first 10km in 2014 at the Worcester City Run and beating Paula Radcliffe was a special moment, as it was one of my first races back after 2 years out due to serious illness and it showed me that I dont have to be defined by my medical history.

Getting my first GB vest at the Euro Cross in 2015 was another, alongside representing Wales at the Commonwealth Games in 2018, an experience I won’t forget. Winning Inter-counties and representing GB at World Cross in 2019 proved to me that I could have a dodgy couple of weeks leading into a race, and that a bit of belief can go a long way.

Interesting or fun facts : I really want to write a book one day, but I have no idea what on!

I run because… there are so many reasons that I run. I am certainly the type of athlete that will run forever, even when I am not competitive. There is nothing I enjoy more than going out for a run in the morning.

Not only does it set you up well for the day but I think getting fresh air first thing is really good for you too. I am also a super competitive person, and I find running is a great way to use this in a positive way. There is nothing like standing on the start line with butterflies in your stomach, and the knowledge that you are about to endure a world of pain trying getting the most out of yourself.

Photo: Paul Stillman

Training and Food

Favourite training session : Recently, I have been enjoying 10 x 1km off 60s on the road. We use the 2 to 3km of the Cardiff Parkrun and run back and forth on it. I find I can get into a good rhythm, and I’ve learnt that you don’t have to go flat out to have a successful session. Rather I have been able to see improvements from my heart rate for the time recorded.

Least favourite training session : Anything that involves a hill. Recently, 10 x 60s hills have made me feel a bit sick, alongside going out again after a long run in the evening to run 10x10s hills fast. Not something you want to be doing on a Sunday evening!

Favourite pre-race food : Bit weird, but before a race I usually eat rice cakes, with honey, dried fruit and seeds. The night before a race, anything that has pasta or rice with it usually. I like to keep it quite plain, but still make sure I get my protein, carbs and fats.

Favourite post-race food : Pizza, ham and pineapple if we are being specific, usually dipped into ketchup. I have a massive sweet tooth, so some form of cake will usually follow. If I can get my hands on chocolate salted caramel cake, this would most likely be my go to, but I’m not fussy!

Favourite runner or runners : I am constantly inspired by my competitors and training partners, so I would say they are my favourite runners. Nothing motivates me than wanting to be competitive, and I think we all push each other be become better! If I am to pick one other athlete, I’d go with the Ingebrigtsen brothers (I realise that there are 3!). They have shown that you don’t have to be African to make an impact on the World stage, and that is very inspiring!

Brands or organisations that support me : I am very lucky to be supported by Hoka One One, as well as Welsh Athletics, Cardiff Met University and Moyo Sport. This support is so valuable to ensuring that I can do everything possible to reach my goals.

The post Fast10: Jenny Nesbitt appeared first on Fast Running.

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.

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

Andy Douglas is best known for his mountain running and having represented Great Britain on several occasions in the big hills he is now an established member of the team.

For the last three years, the Scottish runner has featured in or around the top 10 at World and European championships.

In mountain running there are European and World Championships and these can be ‘up and down’ or just ‘uphill only’ competitions. Given the fell and hill running background of the UK, British athletes often excel in the up and down races. Something about Brits descending like they’ve stolen something from the top of the hill.

“Uphill only is more of a struggle for me,” says the Inverclyde runner. “It’s mainly down to the difficulty of getting that sustained climbing into my training. We have plenty of hills in Edinburgh, but not like in Europe.”

Douglas isn’t “bad” at the uphill only running though. Don’t be misled. He’s finished in the top 10 in both formats of the championships and flys uphill, just not as quickly as he speeds up and down hills.

“It just means I temper my expectations a little when competing at the uphill only champs,” he says. “I’d love a top 10 finish at the Worlds in Andorra this year. We have a really strong team too so I want to do the best I can for the others as well.”

It was only a few weeks ago that three Scots finished in the top 10 of one of the biggest mountain races outside of the championships, Sierre Zinal in Switzerland.

Robbie Simpson, who won bronze in the marathon at the Commonwealth Games, was second in the Swiss race, while Douglas was eighth and young Jacob Adkin finished 10th.

“The level just keeps getting better on the local scene,” states Douglas. “Jacob is a great runner who’s been really unlucky with injuries so it’s really good to see him running well.

“It just keeps me on my toes. The quality of the whole mountain running team increases with you.”

Worklife and training

Away from the mountains, the Hoka One One athlete works in asset management, spending 40-45 hours a week in an office.

“It’s great though as they’re understanding of my running,” he says happily. “I can get to work a little early and then train at lunchtime and there’s always time in the evenings.

“I’m not a morning person so that really works for me. It’s probably been reinforced over the years, but I just prefer to run in the afternoon or evening.

“A lot of my training is done alone, but sometimes I have company for the hill sessions. I love the longer hill sessions, the ones where you have to run hard up and down the hills. They’re probably the most specific ones to the mountain running champs and really make use of the hills around me.

“Something like five to eight minutes uphill with three to five minutes downhill, all done at effort, those are my favourites. The shorter 30-second speed hills are probably the bottom of my list. There’s almost a lactate dread.”

A happy athlete is a well-performing athlete

Douglas has been coached by Sophie Dunnett, who is based in the far North of Scotland, since 2009.

“Sophie is just the right coach for me,” he explains. “She is a lecturer in psychology and has a really good understanding of the mental preparation required for performing at the highest levels.

“A happy athlete is a well-performing athlete. That’s something that is key with the training. Sophie sets the key sessions but is very flexible with the work around them. She understands that I might have to adapt and go on feel in the bulk mileage each week.

“Just recently we all went up to Speyside for a group training weekend. We’re a range of abilities, but Sophie is great at getting everyone working together and I really enjoyed training with everyone else.”

Despite having two marathon results of 2:25 and 2:27 – that this writer would be rather happy with – Douglas has some unfinished business left with the roads.

“I had a lot more injuries when pounding the pavements,” he says. “I would like to go back and try again in the future, maybe somewhere like Boston or Chicago. The atmosphere at London was fantastic, I could run there again, even with the dark memories.”

So what does mountain running bring to the overall running picture?

“It certainly builds a lot of strength,” he says. “The variety really works all the muscles in the feet, ankles and legs really well. It keeps my love of running strong too.

“There’s mental toughness too. It comes from that quad burn when you’re going uphill or pounding down to the finish. I would like to see how that transfer back into the marathon now.

“I’ve been using the Hoka shoes for a while now and really like that extra bit of cushioning for the roads. I use the Cliftons for easy runs and the Tracers when I have speed sessions.

“The Evo Jawz shoes are perfect for me on the mountains. They’re certainly my favourite. They’re lightweight, have great grip and are excellent for the mountain running champs.”

RELATED: Hoka One One Evo Jawz review

The Championships

On Sunday, September 16, in Canillo, Andorra the world’s best mountain runners will come together and Douglas is hopeful of a good performance.

In the British team, he is joined by decorated mountain runners such as Sarah Tunstall, Jacob Adkin and Emma Gould, who medalled at the recent European Championships. The whole team has a great chance of impressing in the Andorran mountains and everyone at Fast Running wishes them the best of luck in their quest for medals.

RELATED: British Athletics name World Mountain Running team

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The post Andy Douglas: “A happy runner is a well performing runner” appeared first on Fast Running.

The article published in the Orthopaedic Sports Journal (June 7 2018) looked at the influence of maximal shoes on biomechanics before and after a 5km time trial. The study was conducted on 15 female runners in the USA.

Researchers from the University of Oregon, led by Dr. Christine D. Pollard, undertook the study in lab conditions. They took 3D kinematic and kinetic data while participants ran along a 10m runway before and after their 5km time trial.

What they discovered was when runners wore maximal cushioned shoes they actually increased the load going through their body. As conceptually the increase in cushioning should absorb some of the stick to the body, athletes actually hit the ground harder in maximal trainers.

It is for similar reasons why boxing headgear has been removed from the Olympics. An AIBA Study found that referees were stopping fights more often for head injuries when boxers were wearing protective headwear. Boxers became more cavalier in protecting their heads.

Additionally, the small amount of foam in the headgear wasn’t really protecting from the truly damaging punches, but those on the receiving end were seemingly happier to take the blow to the skull. Could it be similar with maximal running shoes?

Brands like Hoka One One and Altra have been popular for years within the world of ultra running but they are also now becoming more and more common within road marathon and shorter distance events.

Are we avoiding damage or masking pain?

One reason athletes use the maximal shoes is to alleviate pain during the later stages of races. Running on big clouds make it easier to keep going when things get tough. But could the pain being alleviated just be on the soles of the feet? Maybe the muscles are taking a bigger hit with each stride.

Further research is certainly needed but the study did advise that those coming into running could raise their chance of lower limb injury in maximal shoes. Muscles not used to the loading associated with running are suddenly hit with larger loads than in a neutral shoe.

Maximal or minimal?

As in all walks of life, variability is healthy. Athletes that wear solely minimal shoes or solely maximal shoes open themselves up to issues. Progression is important too. Changing from one style to another suddenly can cause injuries. Ease into any big changes.

Ultimately it is a very individual. Depending on running style, genetics, body type, race goals, experience and a whole host of other factors, we could all benefit or be affected by different shoes.

Fast Running training editor Robbie Britton said: “All types of shoes have a place and I work with a range of athletes who cover the whole spectrum.

“I really have a mixture of trainers and changes shoes from run to run. This can depend on the terrain, type of session, weather and a whole host of other factors.”

It’s really worth thinking about. Just examine how you run differently in maximal or neutral shoes and it might be interesting food for thought. For a more professional opinion, you might visit specialists like those at Profeet Custom Sports Lab in London.

The post Do maximal shoes raise risk of injury? appeared first on Fast Running.