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.

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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. 

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There is something about this analogy that has always struck me. How we view the exact same thing can spin a completely different view.

The glass has the exact same amount of liquid in it, but you can either be a pessimist or an optimist. After all, a glass half full of gin is never a bad thing, is it? [My memory is hazy, but I think it can have negative effects – editor]

This analogy can extend into nearly every area of life, whatever roll of the dice you are given. A bad race isn’t a disaster, its an opportunity to learn. An injury isn’t the end of everything, its a chance to get stronger. Bad weather doesn’t mean you can’t run or race hard, instead you get to see how tough you really are.

You get the idea, how you view a situation can make or break how you react to it.

How full is your glass right now?

Right now, we are in the middle of a health pandemic. Not ideal, granted. I haven’t seen my family for months, nor my friends or anyone else for that matter. I haven’t smelt that track smell, haven’t worn spikes, and I’m almost certain my race kit is collecting dust.

I have missed going out for brunch and until recently spending all my money on coffee. Seems like a pretty bleak outlook, right? As I should imagine it does for the majority of people reading this right now. But that is the glass half empty view. 

I’m still healthy and I’m building fitness. I speak to my friends and family more now (even if it is virtually) than I ever have done before. I haven’t had that track smell, but I’ve discovered trails I never knew existed. Yes, I haven’t worn spikes, but if I’m honest I hate wearing them anyways.

Ready when I need to be

My race kit might be collecting dust, but it will always be there for when I need it (and nothing is actually preventing me from wearing it on a run, if I really want to). Not spending my weekends post run in cafes has been pretty tough, not gonna lie… but I have banged together a few stacks of pancakes and covered them in maple syrup, so its not all that bad. And that takeaway coffee has never been as well appreciated as it is now. 

Same situation, different ways of looking at it. And I’m not saying it is as simple as that. I’ve had plenty a wobble over the past 10 weeks. It seems mighty unfair that we are all going through this, and that so many people are suffering. It is almost impossible to remember what ‘normal’ is anymore.

But I think your mindset can count for so much, and during World Mental Health month, there is no better time to highlight the importance of self care. 

Mentally strong athletes

As athletes, we are generally ‘seen’ as mentally strong, tough. You’ve got to be if you can put yourself in a world of pain, correct? Surely we are all able to adapt to a world pandemic then.

Granted, I do feel some of the skills I have gained being an athlete have helped me to view this whole ordeal with a glass half full view, but it does not mean we are immune to struggle too. And that is ok. It would almost be inhumane if you didn’t go through a few glass half empty days.

From my own personal experience, self care is one of the most important things you can invest your time into. It is amazing what a little time to yourself can do to your perspective.

Right now I think it is even more important than ever to be kind to yourself. Whatever that might look like. It does not have to be flamboyant, and usually it is the simple, home comforts that make you feel the best. A bubble bath, journaling, cooking your favourite meal, a walk in the sun or just sitting with a good book. 

It ain’t easy right now, but do something that makes you feel good each day and that glass might just get a little fuller. 

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 The last month, or is it 2 months (I have given up counting) has been something none of us could have predicted. A world health pandemic caused by a bat. It almost seems like a bad nightmare, but we are all living it right now.

I watched a Ted Talk from Bill Gates a few years who had predicted something of the like, but if I am honest, I never calculated COVID19 into my life. Social distancing, quarantine, self isolation, lockdown… a new vocabulary to go with our new world. It is odd waking up each day without a structure or a true purpose.

We have been well and truly made to slow down. It is almost karma for wanting more time, because if you’re anything like me, you have too much time and not much to do.

Out of kilter

I feel out of kilter. Sometimes my day feels like it lacks purpose. As someone who enjoys being busy, I enjoy structure to my day. Right now, I feel that there is a vacant gap in my day to day life which can not be filled during the crisis we are all facing.

Don’t get me wrong, I am very lucky to not yet be succumbed to COVID and to have non of my family affected either. For that, I could not be more grateful. Yet, like a lot of other people, I am finding these times pretty challenging. Life changing events with uncertain outcomes. Nothing is predictable right now and that is kinda scary. 

And this is where running, or just any form of exercise comes into play. As Matt Hancock said a few days ago, exercise is really important for both its physical and mental health benefits. And I truly believe this, and not just because I am a running fanatic.

Exercise (and fresh air) can do you wonders, and especially in times of uncertainty. From giving you a purpose each day, to getting the heart beating, to soaking up the sun (when it is out), to releasing those damnnnnnn good endorphins, exercise gives back so much. And right now, we all have to opportunity to do it.

Explore what is on your doorstep, because I bet there is more than you realise. 

For those who run and exercise everyday as the norm, do you normally work towards races and set extrinsic goals? The fact that everything is being cancelled and there are no up and coming goals, might mean motivation to go out and exercise could waiver.

I’ve seen this first hand over the past few weeks, and although it is totally fine to be in this camp, it doesn’t mean the alternative is to sit in front of the tv, xbox or phone all day. Admittedly, my screen time has increased from an already bad figure, but in amongst that scrolling, I’ve been maxing out my activity token.

In fact, the first 2 weeks of lockdown confirmed to me how much running impacted on my day to day mood. I obviously miss racing and having short term goals, but the simple act of lacing up my trainers and just running plays a significant role in how my day goes.

Just getting out the door to run

Having a bit of a niggle meant that I couldn’t do the thing that gave me the most certainty in such an uncertain time. I was a moody bi*ch.. as I am sure my boyfriend could confirm (haha), and even though I could get out on my bike, and still get some fresh air, it wasn’t the same.

So, I guess what I am trying to say, is it doesn’t matter what you are doing, just do something that you enjoy and makes you feel good. Right now, no on is judging, and anything seems to go, so go crazy if you fancy it. 

So even if right now you could not give two flying monkey’s about being fit, getting fit or chasing any sort of fitness goals, continue to exercise. Not only will it make you feel good, get you out and super charge those good endorphins, but it will also keep you physically healthy too.

An added bonus, you can still chase those virtual 5k’s and you’ll still have something in the bag if races open up again. 

Top tips for keeping the ball rolling

Here are my top tips for keep up exercising, keeping motivated and staying physically, but most importantly, mentally healthy. 

1. Make it routine. Although we are living in a very unstructured world at the moment, make exercise routine. Do it first thing when you wake up. Do it in your lunch break or use it as your afternoon activity. Choose a time and stick to it each day. 
2. Explore new (local) places. Take a different route than normal from your front door. Explore a new path or trail and take advantage of the empty roads. You might find some real gems, and it helps to keep you engaged. 
3. Remember how good you feel when you are done. It can be really hard to get out the door, but it is very rare you come back form a run (or any other form of exercise) and regret it!  

Its pretty challenging at the moment and many things feel out of kilter, but it is an opportunity to make the most of the situations we are in. More time, fresher air, and a new sense of what is important in life. I for one, doubt the world will ever return to the way it used to be, and maybe that will be for the better.

People will appreciate things more. Running with a friend, hugging your family and traveling to places. Races, competitions and PBs, they will all mean that little bit more. It will get better, it will just take time.

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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. 

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

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Don’t get me wrong. I am very passionate about running. In fact I would go as far to say that the majority of my life evolves around it.

Yet, transport back 3 years or so, and I would have said that running was the be all and end all of my life. It is funny, because since I have let go a little bit, my performances have improved and my love for the sport has increased tenth-fold. 

I’m a driven individual, and I want to see just how good I can be at this running lark, and I realise this requires a lot of dedication and investment of my time into doing so.

What I’ve only recently come to realise is that this doesn’t mean I can’t have a life away from it too. Being happy is key to running and performing well. Having other interests and passions can play an essential role in maintaining a healthy balance in life. After all, running doesn’t always go the way you want it to and trust me, having nothing else to focus on can really feed into a vicious cycle of self doubt, unhappiness and anxiety.

Photo: Kris Jones

 Surround yourself with good people

Since surrounding myself with people who take running just as seriously as me, but also take life seriously too, it has opened my eyes to how wrong I had the balance. Go for a run, do a session, have a race. Do the recovery, the sleep, the nutrition. But have fun. Smile. Eat that cake. Go to that party. Skip that hours sleep. Wake up an hour later.

I realise that the above is not a sustainable lifestyle if you are to keep on top of your performance, but once in a while it is ok. And it is this once in a while which can help maintain equilibrium in life.

I’ve learnt that I will most likely find those extra seconds when I stand on the start line, if I’ve surrounded myself with the people I care about, eaten food I’ve enjoyed and not spent the previous week constantly thinking about the race. It doesn’t need to be wild, or elaborate. It just needs to be balanced. 

It might not be easy, but it’s worth it

Don’t get me wrong. It’s not easy to find balance. Usually your passion and drive to achieve can easily override every other aspect of your life. When your livelihood is on the line too – there is even more at stake. You can leave a 9-5 at 5,  but running is a 24/7 kinda thing.

You do have to make decisions which can be a bit boring (going out every weekend might not be ideal!) and admittedly you don’t just leave running at the door when you get home. But, put the kettle on (have a biscuit), and have a read of my top five tips to finding balance.

Jenny’s top tips

One : Go out and do non running related activities with your friends. It is great to meet up for a social run, but rather than lacing up your trainers, put on some jeans and do something else. Whether this is a coffee date, shopping trip or a holiday. 

Two : Occupy your free time with at least one non running related interest. Whether that is a degree, a hobby or different sport. Have other passions in life that you can turn to when you’re not logging miles or lifting weights. 

Three : Keep some perspective on life. Yes, it is really important to turn up to training ready to work hard and in the right physical condition to do so. But you are not going to look back in 10 years time and think about that session, but you might look back in 10 years time and remember all the important celebrations you missed. Be flexible. 

Four : Don’t let one performance define you. Like I mentioned earlier, running is kinda a 24/7 thing, but you also need to have a 24 hour mind set. Celebrate or strop for a 24 hours, then move on, there is always more to come.

Five : Don’t become a recluse. I recognise that rest and recovery is important, but even more important is making sure you maintain healthy relationships with people too. Make sure you take time to make that phone call or visit your friend. Not only does a good chat and a hot drink go down a treat, but your mental health will also thank you. 

Commitment to running is essential if you are to get the most out of yourself, but don’t allow running to commit you an unbalanced, unhealthy and reclusive life. Finding balance has shown me that you can run and be successful at the top level, but also smile, laugh and have fun. 

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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.

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Someone asked me recently what scared me the most. I had a simple answer. Injury.

Like it or not, injuries are, unfortunately, part and parcel of the sport we are in. If you speak to any runner, I can guarantee the memories of their injury nightmares never leave them.

Those dark days of rest, rehab and cross-training can be long and lonely and at times demoralising, especially when you hit setbacks along the way.

Positively though, you can get to running your best, without running. There are great stories of individuals who have run personal bests within a couple of races back post injury and having experienced plenty of injuries myself I have learnt a thing or two along the way.

So here is my advice, from runner to runner, to returning to the start line both physically and mentally fit.

Admitting the truth

Admitting that you are injured is the first stage of a positive return to running, but it is also possibly the hardest stage of them all.

Running through pain usually not advisable and I have adopted the saying ‘no pain, no gain’ too many times, when really I should have stopped, walked home and gone straight to the physio.

Of course, you will inevitably pick up the odd pain and ache here and there, and sometimes you can get away with reducing the intensity and amount of running you are doing to maintain your training.

However, if you are getting back from runs in more pain, waking up in pain and not being able to go about your everyday life without the aches, then it is time to admit to yourself that your body is injured.

Seeking advice

Google does not count when seeking medical advice. Referring to the ‘Dr Google’ will not only lead you to down a false path of horror stories and soon you will believe you’re going to lose a leg.

It could also guide you down the wrong path in relation to what exercises and rehab programs you should be following.

So the most important step is seeking the correct medical help. This should be your number one priority, whether that be going to see a physio, doctor or both. Getting a proper diagnosis won’t only help you sort out the problem, but also help to settle your mind too.

Also don’t be afraid to seek a second opinion if you believe that it might be necessary.

Doing what you are told

This is way easier said than done, especially when you are concerned about keeping fit, working hard and getting back to running as soon as you can.

We all have race plans and goals that we want to achieve and when an injury comes and slaps you in the face, it is almost like you are waving goodbye to something you have worked so hard to achieve. But you’ve got to be realistic.

At the end of the day you only have one body, and listening to the advice you have been given is ultimately going to help preserve it for as long as possible. I am sure I am not the only person who has been told to stop running by a physio, only to go home, lace up and just ‘test it out’.

Well, from bitter experience, I urge you not to try this. Rather, by doing what you are told, you are more likely to make a comeback sooner rather than later.

Use cross-training to your advantage

Now, this is where I will admit that there have been times when I have sat in the car outside the gym sobbing to myself not wanting to go in to get on the elliptical or the bike for the second time that day.

Yes, cross training can be a lonely place.
Yes, it can be boring.
Yes, it can drag on.
And yes, it can suck to end up on a bike next to someone on a running machine.

But it is a means to an end, and can be very productive if you give it a chance and commit to it. I’m not going to kid you into thinking that an hour’s session on the elliptical is as fun as 20×400 on the track, but if you work hard enough you can gain the same physiological outcomes. Treat cross training just as seriously as you treat your running. However, you can not train hard on a bike, in the pool or on the elliptical ALL THE TIME.

Your body still needs rest and recovery. I have fallen into the trap in the past thinking that because I couldn’t run I had to ‘smash it’ every time I stepped on to the bike or the elliptical. I was wrong and dug myself into a hole, which then required getting out of, on top of getting my injury sorted.

Rather, treat cross training like you would running. Have easy days, some hard sessions and do some aerobic ‘long’ work. ‘Treat’ yourself to some awful TV to pass the hours when you’re not deep into a sweat, and use the time as productively as you can. In a follow-up article, I will outline some cross training examples.

Keeping motivated

It can be challenging to keep motivated when you are injured. You see others out running, you see results from races you should have been in, and you have a lack of instagramable running photos.

But it is possible to keep motivated by setting yourself little goals along the way when injured. I would suggest that you get into a routine. Hit up the gym at the same time every day. Have a nice post session meal ready. If you have spa facilities at your gym, why not treat yourself afterwards. Whatever it is that keeps you in the groove, remember that it won’t be forever.

Do your rehab/prehab exercises

As boring as they are, and yes, they are long and tedious, but these little exercises will help you get back up and running as quickly as possible. It is very likely that the physio will give you a long list of what seems like pointless exercises, but trust me they are not.

I have personally found going to the gym, instead of at home, helps to get the rehab/prehab exercises done. There are fewer distractions and I haven’t got the excuse of ‘I’ll do it later’.

I tend to get them out the way in the morning after my main session, so I haven’t got them hanging over me for the rest of the day. Even more important is that when you do return to running, you keep them up (unless advised otherwise), as they can vitally important to ensuring that you don’t regress on your road to recovery.

If you’re anything like me, the worst form of exercises are the ones to activate muscles before you go running. I tend to just want to get up and go, but I have come to learn that those extra 20 mins pre-run can help keep my body ticking over – so do make the time.

Don’t be too hard on yourself

Even though you may be frustrated, upset and angry, remember you are still a human. Be kind to yourself when you are going through a tough physical and psychological stage. I have always found that injury is as much a psychological battle as it is a physical one, and this can often be overlooked.

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The sooner you remember to be kind to yourself, the sooner you come to accept that you will get over it. If you can keep yourself mentally positive, the whole process will be a lot easier. Obviously, this is a lot easier said than done, as I know all too well. But are not the only one to ever go through an injury, and you will not be the last.

Yes, injury sucks, but learn as much as you can from the experience. You will make mistakes, learn from them, alter where you are going wrong and you will appreciate the sport even more.

A setback is just a springboard to the great comeback.

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As an athlete, these challenges are heightened further and it takes some mastering to combine training, racing, recovering, work, study and downtime (to name a few).

You are constantly looking to better yourself, work hard and sometimes push your limits further than ever before. Alongside that, you may have a job, be in education, care for loved ones or run a business. Sometimes life is a whirlwind, and that’s okay, but establishing a functional, sustainable and realistic balance is fundamental to continual progression, a life balance and overall happiness.

It is sometimes good to go ‘offtrack’

On the other hand, it is so important to remember that running is not everything. I will be the first to admit that I want to give everything I can to become the best I can be, but that doesn’t mean I put all my eggs in one basket. As athletes it is expected that you are disciplined, that you eat right, get enough rest, train hard and so on, but no one ever highlights the importance of letting your hair down and having some ‘me’ time.

For some, this comes naturally, but for others, allowing yourself to go ‘offtrack’ can be difficult. And by ‘offtrack’ I don’t necessarily mean a wild night out but just some time where you do something for yourself, away from running.

Mentally refreshing yourself is just as important as physically refreshing yourself. As athletes, you are constantly thinking about running. Whether that be the run you’re currently on, the session you have coming up, the next race you have planned, your recovery drink or what time you’re going to bed. One thing that I have learnt is that it is okay to not be thinking about running all the time. You do not have to feel guilty for enjoying a non-running related activity!

Putting all your eggs in one basket

If you are anything like me, I have a tendency to put all my eggs in one basket (running). However, this mentality can come back to bite you very quickly and it can be unhealthy to be all consumed with just one thing.

And while it is important to have a ‘main’ basket in life, and understand the commitment you need to dedicate to it, there is always the possibility of things happening, such as injury, illness and even boredom, where life will take you away from the miles for a time – so what do you do then? Sometimes it is not until the eggs in your basket are disturbed that you discover you have no other baskets to put them into.

Tips for finding a balance

• Remind yourself that running is not the be all and end all of life. I believe that if you can establish that in your mind, finding and allowing yourself some balance will come a lot more easily.
• Set aside half an hour or an hour a day for yourself. Take your trainers off and take time away from running, life stresses or work. Do something relaxing such as baking or reading a book.
• Complete something purposeful that will stand you in good stead later on in life. For me, this is getting a degree, but the possibilities are endless. Do a job you enjoy, save some money, complete qualifications, build a house, volunteer, just to name a few.
• Spend time with friends and family. A night in with a takeaway or a day out shopping. You have to take rest days, so do something with them, where you can then tackle the next running day head on!
• Remember that it is important to work hard and dedicate yourself to training. You will not improve unless you run, regardless of how much talent you have. So be prepared to work hard, rest well and give yourself time to relax.

But why does balance matter?

To approach running, training and racing with a relaxed, balanced and happy mindset gives you more freedom. There are many times that you can not change something that has happened, and being able to walk away from a bad session or race, switch off and forget about it makes getting out the door for the next run a whole lot easier.

It wasn’t until I spent a considerable amount of time with a bunch of athletes that I discovered how much more enjoyable it is to get out and run when you aren’t thinking too hard about it beforehand, during and after lacing up. I felt refreshed instead of drained when going for a run, and most importantly, I was running better without the constant stresses of continually thinking about my performance.

Balance (just like measuring out that 5g of all-spice for the perfectly spiced Christmas cake) is necessary to benefit not only your running performance but your mental performance too. Don’t underestimate the value that downtime has on your training time. It’s the little things that add up to the bigger picture.

About the Author

Jenny Nesbitt is a distance runner, GB international, European Cross Country team gold medalist, European 10,000m Cup bronze medalist and the Welsh Half Marathon Champion. 

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