RUNNING LONDON TO PARIS. THE RYDER CUP RUN. DONE!

What a fantastic week!  Paul Dunstan and I took on a challenge to run over a marathon a day, and play a game of golf each day, while running London to Paris, arriving at Le National- the venue for the 2018 Ryder Cup.

We accumulated 333km, and approximately 380,000 steps each, ate about 35000 calories each, and even placed second in the British Speedgolf Open pairs competititon.

Our first day, we met the founder of Golf in Society, Anthony Blackburn. The inspirational stories he shared of the difference physical activity, in this case golf , is making to so many lives made myself and Paul even more determined to complete the Ryder Cup Run.  After some golf on the Driving Range, and the West Course at Wentworth (awesome!), we ran south from European Tour headquarters. As well as highlighting the work of Golf in Society (donations are extremely welcome here https://www.justgiving.com/crowdfunding/GolfAndMentalHealth ) we would also promote the value of exercise for health, and in particular the World Golf Foundation’s Golf and Health project which I’m helping with for my PhD www.golfandhealth.org

The first day I was a physical wreck, partly due to a lack of sleep the 2 previous nights, and perhaps also the after effects of viral meningitis I’d contracted 3 weeks prior. Running with Paul and his girlfriend Lenka, I just battled through.

Day two say the British Speedgolf Open.  Speedgolf is definitely a sport you should try if you like either running or golf. We love both, and particularly enjoyed Paul’s shot to the 18th belting the ball out of a puddle to 6 feet, and soaking himself at the same time.

 

 

 

 

 

 

Having run to the ferry in sunshine, we got a bit of a soaking in France for the first day. However some wildgolf made up for it, and after a few days golf and running, we arrived in Paris, running past the Arc de Triomphe, the Eiffel Tower, and the Palace of Versailles. Paul had battled with sore knees for the last three days but the sights and some fine French food took our mind of it.

Arriving at Le Golf National’s the bunting was out, and a game on the famous course  awaited.  It’s the venue for the next Ryder Cup in 2018, we arrived a year ahead of time!

I’d like to say a few thanks- big apologies to anyone I’ve missed out.

Golf In Society are pioneering dementia friendly golf, aimed at improving the lives of people living with dementia by introducing/ reacquainting them to golf. Their messages of support from the participants/ coaches kept us going https://golfinsociety.com/2015/11/10/uks-first-dementia-friendly-golf-club-launches-in-lincon/

To everyone for their support, kind messages and donations.

To Lenka and Joe for leading all the logistics, Dean for help driving, Yannick, Jimmy and Katinka for the welcome and support in France. Lenka also made a great website www.rydercuprun.com

To Merrell for providing us with all running kit. Top class as ever, the only blister I got was on my hand from playing golf.

To Wentworth, Le Golf National and the European Tour and its players, and Stance UK, and Freemans  for supporting the effort.

And to Paul who was consistently excellent company and is still a mile better than me at golf.

RUNNING 100KM AT MINUS 40 CELCIUS. JOB DONE

Having found the Genghis Khan Ice Marathon both arduous and spectacular, it was with some trepidation I looked at the map plotting the route that Genghis Khan took hundreds of years ago from the Tuul and Terelj gorges at the base of the Khenti mountains, the land of his birth to the modern day capital of Ulan Batar. Estimates of the distance varied wildly, from 100km, to 100 miles depending on the route taken, and the estimation of locals.

On the run in Mongolia-Credit John Graham

It is a route laced with history and scenic beauty, but perhaps one also that carries an element of jeopardy. To that end, Sandbaggers had provided a vehicle, and a highly experienced driver to set off from the rugged interior southwards, with the van fully stocked by my parents who had come to Mongolia not only to help, but to experience riding huskies, playing wild golf and this most beautiful of countries for themselves. It was bitterly cold driving across a frozen expanse to the start.  We were not on a road, but cutting tracks across the frozen landscape. Frozen really did mean frozen, with despite the engine having been on all night, everytime the vehicle stopped, the diesel and radiator froze, forcing our driver to defrost it with a blow torch.  I didn’t say anything when I saw this, but it would be fair to say that the prospect of an immobile vehicle, off the beaten track, in temperatures below minus 40 was not attractive.

An easier form of transport

Reaching the start felt like an achievement, when I set off following the historical route south, jumping out the vehicle exposing zero flesh to the elements, and just putting one foot in front of the other until the sun came up offering up improved temperatures in the minus 30’s.  It is amazing the difference that this can make, and I slowed to a more sensible rate at daylight having ran faster than I did in the marathon for the first hour simply to keep warm. 50 odd kilometres elapsed before we hit the junction for the road to Ulan Batar, a road sign that brought me more joy than any of the other road users. The fact that there was actual consistent traffic brought me some baffled looks, while I just concentrated on eating frequently, and warding off the early signs of frostnip I had in my right hand.  I had the Merrell All Out Terra Ice shoes, and decent clothing on which kept the rest of me toasty.  As a stiff headwind picked up, I was joined by a friend Ally, who knocked out a few miles with me and kept me sane until the high rise of Ulan Batar emerged.

Having jumped in the support vehicle to warm up and refuel a few times, I felt relatively OK at the finish.  By that I mean that I was not completely wrecked but still mentally and physically shattered as the signs for Genghis Khan International Airport emerged from the dark that had fallen. I had covered a distance of 104km in a none too speedy 11 hours, although to be honest I was extremely happy with that given the terrain and conditions.  It would have been a tonne slower without having my folks feeding and helping me.

This week’s adventures have been captured by Johnny Graham, and award winning adventure photographer from DigitalPict, and Rich Alexander, a TV presenter and producer who is making a film about the adventures.  Having seen some of the footage already, these guys are awesome and we are all looking forward to seeing the finished products.

We have also been raising some cash and awareness for the Scottish Association for Mental Health and for Riding for the Disabled. People have been hugely generous in donating already, for anyone that would be kind enough to spare some pennies the link is below

https://uk.virginmoneygiving.com/fundraiser-web/donate/makeDonationForFundraiserDisplay.action?fundraiserActivityId=628029

As always these adventures are only successful with the help of many. In particular thanks to my family in Mongolia, and back home (our 1 year old Nina did not fancy the trip!), Sandbaggers for their utterly first class organisation, Merrell for providing the best kit and their support, Arnaud Le Marie for his excellent work on the website, my coach Donnie Campbell, and the many other people that make these things possible, and most of the time enjoyable.

Trying out husky riding the day before

THE GENGHIS KHAN ICE MARATHON- PUT IT ON YOUR BUCKET LIST

Put it on your bucket list, but pack your gloves and balaclava. I have just completed the inaugural Genghis Khan Ice Marathon in Outer Mongolia, which is just an incredible event. Standing on the start line it was -34 celcius.  This was better than expected, with temperatures of -47 celcius recorded the week before the event which took place on the Tuul/ Terelj frozen river systems in a country with the lowest density of human habitation on earth, in an area where wolves are more prevalent than people.

At the finish

Mongolia in winter is a place of dreams as well as nightmares. Perhaps it is unsurprising that few have attempted any serious endurance challenges there in winter, given the consequences of anything going wrong out there.  But fortunately a real expert in adventure, and Mongolia in particular was behind it. Dave Scott from Sandbaggers had brought together a hardy group of athletes, many from the UK but others from further afield. Dave has led expeditions to Outer Mongolia over 20 times, and had hired staff, vehicles, and even huskies to ensure the event whilst intimidating was as safe and enjoyable as possible.

Virtually no frostbite!

We huddled on the start line listening to the howl of huskies, before everyone set off at a rapid pace simply to keep warm. I set off with Doug Wilson, who I had met at the Antarctic Ice Marathon in 2012. Since then Doug has had major brain surgery to remove an acoustic neuroma and also developed meningitis, but post recovery has won races like the Volcano Marathon a couple months ago. I pulled clear and headed up the ice river, highly impressed with my footwear the Merrell All Out Terra Ice Waterproof which gripped the sheet ice surface with their tungsten tipped spikes slowing me far less than many of the other competitors.

All Out Terra Ice

With 20 odd km gone I had a 14 minute lead, and reassured by this enjoyed looking around at the mountains, and scenery that dwarfed the vehicles and competitors. With a full complement of fingers, and only the smallest amount of cold damage to my nose I crossed the line 1st in 3 hrs, 7 minutes, with Doug second in 3-42, and Lucja Leonard taking the women’s title in 4 hrs 19. The course was exceptional, but with difficult visibility due to goggles steaming up, and the extreme cold there were a couple wrong turns taken by a couple of competitors, leading to a Search and Rescue which efficiently found the remaining competitor, which would not be part of my usual recovery strategy but highlighted what a slick operation Dave leads. By way of celebration, I planned to spend the next day riding the huskies, followed by a 100 odd kilometre run in the hoofprints of Genghis Khan back to the modern day Mongolian capital of Ulan Batar.  Obviously that distance in the terrain and weather expected may take a while. 

BRITISH ADVENTURERS TO BREAK NEW GROUND IN MONGOLIA

There is starting to be a bit of press interest in the trip to Outer Mongolia. Here is a little info, in case it is helpful.  Currently at the airport, it should be a cracker!

With average temperatures of -40 Celsius, and the lowest density of human habitation on earth, Mongolia in winter is widely considered one of the most beautiful, yet savage places on earth.  Perhaps it is unsurprising that few have attempted any serious endurance challenges there in winter, but January 2016 will see a band of hardy British adventurers attempt the inaugural Genghis Khan Ice Marathon, run not on land, but along the frozen Tuul gol river, an area heavily populated with wolves, with the route patrolled by teams of huskies to ensure their safety.

Genghis Khan Ice Marathon start

These challenges have been set by expedition leader David Scott of Sandbaggers (www.sand-baggers.com) , a veteran of over 20 trips to Mongolia, and Dr Andrew Murray.

Scott, 42, from Glasgow, who is also Mongolian Honorary Consul for Scotland:

“Effort alone will not be enough.  Competitors will need to prepare themselves thoroughly for the frigid conditions, have the necessary quality clothing, and need a fair slice of luck, particularly with the weather. We have several teams of huskies to resupply runners, and ensure interactions with the local wildlife are safe.  And although there is a chance of failure, this is an area of extreme beauty, of vast skies, unique culture, and a rich history. It is also an opportunity for a world first. The runners are no strangers to extreme endurance, and they come from all corners of the globe.

It’s a real privilege to be involved in furthering relations between Mongolia and Scotland.  This is the latest in a series of sporting and cultural events and I’m particularly honoured to be attending the 5th Ulan Bator Burns supper with such illustrious company, in advance of the event itself.’

Murray, 35 from Edinburgh, who works as a Sports and Exercise Doctor with University of Edinburgh and is a Merrell brand ambassador added

Training in Scotland

“It is human nature to test yourself, and try and test your own body’s limits.  I can’t say that my support crew has ever been a pack of huskies before, but I’ll be giving it everything I have to get to the finish and avoid frostbite and hypothermia. Conditions are expected to be -35 to minus 40, but it is likely to feel a little colder with the wind chill. But all those hours training up in the Scottish hills in winter whilst everyone else is enjoying their Christmas festivities will be worth it. Everyone will look to do well, but the principle objective is to finish, and have a full complement of fingers and toes to go home with- Dave Scott is the best in the business and will give us every chance.

Outer Mongolia is beyond spectacular. Where else could you run down an ice river in an area so steeped in history, with the prospect of a Burns supper, complete with a pipe band to look forward to when we arrive in Ulan Bator. In this endeavour, many of us are looking to promote the value of regular exercise for health. Even walking 30 minutes 5 times per week, makes you on average happier, and helps you live 7 years longer than couch potatoes.”

Shona Thomson, who has run marathons on all seven continents and the North Pole, is heading up the fundraising for RDA. Shona, who is sponsored by Ellis Brigham Mountain Sports, said,

Mongolian community on the Tuul river

“It’s incredible to be involved in this expedition and I’m looking forward to meeting old and new friends. I’ve got several objectives for the trip. Primarily, I want to raise a lot of funding for Riding for the Disabled (RDA) and the Scottish Association of Mental Health (SAMH). In addition to running the marathon, I’ll also be riding a Mongolian pony to help raise awareness of RDA. I’ve not ridden for years so I’m hoping that at a minimum the pony has been broken in!
I’m also looking forward to experiencing a new culture and visiting a country I might never have otherwise got to see. It’ll be wonderful to see the beautiful landscapes on the marathon course.

The expedition will support Scottish Charities Riding for the Disabled Association and the Scottish Association for Mental Health, whilst legacy work in Mongolia will see the building of gers (homes) for needy families, and the donation of medical equipment to rural communities

Our fundraising link and video can be seen here:

Fundraising link http://uk.virginmoneygiving.com/team/GhengisKhanIceMarathon

Fundraising video https://youtu.be/TuO5ZQKXTGc

The event will be supported by expedition organisers Sandbaggers, while Paisley based Digitalpict Photography will provide event & expedition photography, and HUTC will capture documentary and news video footage.

Fundraising link http://uk.virginmoneygiving.com/team/GhengisKhanIceMarathon

For further information, please contact

Dave Scott (expedition organiser, logistics/safety/Mongolian liaison) david@sand-baggers.com 07717755166

Andrew Murray (athlete) docandrewmurray@googlemail.com

Shona Thomson (RDA) shonat25@hotmail.com 07967975872

WHAT I AM DOING NOW

This year has been another belter.  Jennie and I had our first baby Nina, who despite the occasional accident in the bath is a brilliant wee girl.  I have also done reasonably well in a few races, and Donnie Campbell and I completed the first run across the Namib desert.  This time last year, we had completed a run up the 10 highest mountains in Scotland in a day- another first.  From a work perspective I have worked as a leadership and management for the Royal College of Physicians and Surgeons of Glasgow, a top team and a pleasure to work for.

Avoiding tarmac!

From now (August 2015) I have 3 priorities, the first of which is to spend a good amount of time with Jennie, Nina, family and friends.  Running wise, I’ll take part in Total Warrior- the mother of all obstacles courses, the Glencoe Marathon, and the Rannoch Marathon all in Scotland.  It is pretty likely I will race in Australia in December, before joining up with my friends from Sandbaggers to take on a huge adventure in Outer Mongolia in January 2016. We have hired 56 huskies for this trip, and will be joined by athletes from all over the world, details to follow.

From a work perspective, I will start a PhD, looking at physical activity for health and golf and health in particular. I am lucky to have outstanding supervisors, and I have just started getting my teeth into it.  I am also continuing to work for the European Tour Golf, the SportScotland Institute of Sport, and the Scottish Rugby Union, whilst if I can help with any illness of injury, then I work a Friday afternoon at FASIC, University of Edinburgh which hosts the Scottish Running, and Scottish Golf Clinics- and will be delighted to help if I can. We also have some top physiotherapists, sports massage, podiatrists and other folks that can help.

Scottish Running Clinic

I am delighted that my latest book “Running Your Best- Some Science and Medicine” has been so well received, with excellent reviews so far.  Thanks a tonne for all the kind emails and messages so far, and honest feedback very welcome via Lulu or Amazon also.  We have decided not to reprint my first book “Running Beyond Limits” and there are now only about 300 left with Amazon- so if you have not got a copy and want to then it may be worth snapping one up quickly!

Training in Edinburgh

I also have the pleasure of being involved with a few events, including the 2 hour marathon event tomorrow in Edinburgh http://www.edinburghemergencymedicine.com/summer-fair and the Glasgow Trail Running festival in late September.  As ever, thanks a tonne to those that support me including friends, family, my coach Donnie Campbell, web guru Arnaud Le Marie and all my sponsors.  A special mention also to Ross Lawrie not only for running the 95 mile West Highland Way dressed as spiderman but producing my 2nd book through his company Purple Reign.

Andrew

Merrell UK

THE 2 HOUR MARATHON COMES TO EDINBURGH

There is a  fantastic event Sunday 23rd in Edinburgh giving you the chance to run fast, watch others running at World Record pace, and hear about how the 2 hour barrier for the marathon can be broken. Tickets can be bought here, http://www.edinburghemergencymedicine.com/summer-fair

Running School in Kenya

Running School in Kenya

I am looking forward to a run and supporting the event, raising cash for the excellent Medic 1.

Please share this and the info below as widely as possible, it will be a top event, supporting an excellent cause and the chance to win great prizes including pairs of Merrell shoes!

Breaking two hours for a marathon will be a moment of history, pushing beyond what most thought the human body was capable of. People remember where they were when Mt Everest was climbed, or when the mile was first run in under four minutes by Sir Roger Bannister.  It will be the same for the first sub-two-hour marathon. On Sunday, 23rd August, at the Meadows in Edinburgh, a terrific charity event will offer people the chance to run at two-hour marathon pace for a few hundred yards (or to watch others try) and to hear from the expert who has researched what it would take for an athlete to smash through the two-hour barrier. The two-hour marathon event is part of the Medic 1 Summer Fair, which will offer a range of fun filled activities and will help raise money to support the Medic 1 Trust – saving lives, and providing better emergency healthcare in South East Scotland.

Ed Caesar, author of Two Hours:The Quest To Run The Impossible Marathon said: “Two hours is running’s Everest- a feat once seen as impossible for the human body. Now we can glimpse that mountain top.  On the 23rd, I’ll talk about how this could be potentially achieved, and about my years of researching the world’s greatest runners. It’s also going to be great fun watching people try to run at two-hour marathon pace on the treadmills at Footworks.”

Dr Andrew Murray, a Sport and Exercise doctor at Edinburgh University and Scottish International distance runner, said: “This will be an outstanding day.  I’ll look forward to trying to run at World Record marathon pace if only for a few minutes at most, and hearing from Ed. Both Ed and myself have spent time with top British athletes, but also in Kenya, which is home to the single most concentrated production line of world class talent on earth.  His insights into the culture, and how you can run faster yourself, will be fascinating.  And every penny raised will go towards helping support emergency medical care in Scotland. The team locally already do a tremendous job. If you have a cardiac arrest in Edinburgh, you are more likely to survive than if you had one practically anywhere else in the world”

St Patrick’s High School Pupils

St Patrick’s High School Pupils

Dr Dave Caesar, Consultant in Emergency Medicine, Royal Infirmary of Edinburgh added “The Medic 1 Trust has been supporting the provision of specialist pre-hospital care to the people of South East Scotland since 1988, and funds equipment and training to the team based in the Royal Infirmary of Edinburgh Emergency Department.  This summer fair will raise vital funds for this charity, and should be a great family afternoon out in the meadows, with lots of activities for all ages and abilities, cake stalls, ice cream, and a chance to hear from award-winning writer Ed Caesar about his book “Two Hours, The Quest to Run the Impossible Marathon.  He will also be signing copies.  The event is kindly supported by Footworks Edinburgh, Penguin Random House UK, Di Rollo’s Ice Cream & Merrell UK.  It is also a way of promoting regular physical activity- we know regular exercise is one of the best things you can do for your health, a message we strongly believe in as doctors and health professionals.” To buy tickets, please follow the link here . http://www.edinburghemergencymedicine.com/summer-fair Or you can purchase them on the day on the gate at the marquee or in the Footworks shop.

Merrell UK
ENDS

  1. There is more info about the vital work of Medic 1 at
  2. Www.edinburghemergencymedicine.com/medic1-about/<http://Www.edinburghemergencymedicine.com/medic1-about/>
  3. Further information about Two Hours:The Quest To Run The Impossible Marathon
  4. http://www.amazon.co.uk/Two-Hours-Quest-Impossible-Marathon/dp/0670921890

For further information

Ed Caesar ewcaesar@gmail.com

Andrew Murray docandrewmurray@googlemail.com

Dave Caesar Dave.Caesar@nhslothian.scot.nhs.uk

RUNNING ALL THE 1000 METRE MOUNTAINS IN SCOTLAND IN A ROW

Ben Wyvis. The first MountainSounds amazing, does it not?  Running all 130 of the 1000 metre mountains in Scotland, and cycling or kayaking between them.  Follow it here http://www.archiesmountainchallenge.org.uk/follow-us.html

That is what the Archies Mountain Challenge Team(www.archiesmountainchallenge.org.uk)  are currently doing, and with legs weary but spirits high, the end is in sight.  Myself, my wife Jennie and baby Nina joined the team on the first mountain, Ben Wyvis 30th of May as the cyclists screeched into the car park, handing the baton to the runners who tore up the mountain leaving us fun walkers deeply impressed and in their wake.

Since then over 100 metric mile mountains have been summited, initially in conditions that bore no resemblance to summer, with deep snow into the glens and winds howling between the crags of An Teallach and other challenges.

The idea has been the brain child of Paul Fettes, and Ben Ulyatt, medical doctors based in Dundee who hope many will try and climb “The Archies” in future, and have cycled, ran and supported much of the route themselves. The idea has been to raise money for the Archies Foundation, supporting and the Tayside Children’s hospital, supporting children in the North East of Scotland.

Sun and Snow- Welcome to Scotland

Nina enjoyed her first venture high into the hills of Scotland, but at 9 months is too busy drinking milk and filling her nappies to join in the fun this weekend. But this weekend I am looking forward to joining in the fun, and running a load of mountains with my good friend Joe Symonds to help the bid to finish the challenge by midnight Sunday and help our friends at BBC’s The Adventure Show film the epic. It is not clear whether that will be possible, but follow the live tracker here to find out how Paul, Ben, and our merry band get on.  If you are able, please share this challenge via facebook, twitter or with your networks which will help massively in keeping us going, and raise vital funds for the Archies Foundation.

Wish I had been there!

Look forward to posting pictures of the sunshine (maybe)

Andrew

www.archiesmountainchallenge.org

www.facebook

tracker http://www.archiesmountainchallenge.org.uk/follow-us.html

Donate https://www.justgiving.com/archierabbit/

 

RUNNING FASTER AND LONGER- SOME TIPS

I often get asked how to run faster, and how to maintain that pace. If there is one thing I have learned from running and sport in general, it is to involve the right people. So the short answer if I am looking to improve my speed and endurance is I will ask my coach, Donnie Campbell. As well as representing Scotland, and achieving many outstanding results himself, Donnie is a fully qualified coach working with athletes, from complete beginners to international class athletes.

Donnie kindly agreed to share his secrets, which I am sure will help you run faster, for longer

Enjoy!

At the end of the Namib Desert

How to Run Faster for Longer

Whether you are running a 10km, a 1/2 marathon, a marathon or an ultra marathon runners want to know how they can run faster for longer. There is no simple answer, there is not one miracle type of training, supplement or food. It comes down to hard work and doing a number of things well. I will briefly outline some training principles that if you apply to your own training then it will help you run faster for longer. As I said above to improve you will require to apply more than one of these.

  1. Learn to Run

Running is a skill! Everyone can kick a football but some people can kick a football better than others. Well, running is the same. Everyone can run but some people are more efficient at running than others. Working on your running biomechanics to make you a more efficient runner will help you run faster for longer. For some basic info on how to run more efficiently check out these videos

https://www.youtube.com/watch?v=jVxY8Wh8I90 or https://www.youtube.com/watch?

v=zSIDRHUWlVo

(note you don’t need to be barefoot or in vibram fivefingers to run more efficiently)

  1. Build on Your Base Milage and Be Specific

The key to getting your legs used to running your desired distance is simply by putting in the miles.  Building the mileage up week by week. As a guide you should not increase your weekly / monthly mileage by more than 10% per week. Be sure to keep your runs specific to the event you’re taking part in. If it’s a flat run, train on the flat but if it’s a hilly run, train in the hills. Also try and avoid running on pavements as much as possible to reduce the risk of injuries.

Pavement damages joints, tendons, ligaments, and muscles. The more you can run on grass, or dirt, the better off you are.

Avoiding tarmac!

  1. Speed Workout

Many people make the mistake of running too fast on their steady, long and recovery runs and then running too slow on their speed sessions because their legs are fatigued. Your steady and longer runs should be run at a pace where you can hold a conversation and where your heart is working at no more than average of 75% of your maxHeart Rate (HR). Depending on what your race is will depend on what speed session you will do but no matter what distance, your speed sessions are a vital ingredient for running faster for longer.

Hill Sprints / Short Intervals (100m, 400m, 800m,)

These will increase your VO2 max and running speed as well as build power in your legs. Sample hills sessions could look like; sprinting up a hill at 90-100% of max HR for 1-2 minutes followed by a recovery walk or jog back down the hill.

Tempo / Fartlek Sessions

These are again best run over similar terrain to what you will be racing on. For this you’ll be looking run close to your race pace for a 10k but run for 45mins to an hour, helping push your lactate threshold. Tempo running is part of the staple training plan of many elite Kenyan distance runners.

  1. Core, Strength & Conditioning

It important to incorporate this into your training to reduce the risk of injury and also to help maintain your running form when you are fatigued therefore maintaining efficiency so finding yourself running faster for longer. I recommend active yoga, pilates sessions for core, also don’t forget back is included in core. Body and free weight exercises are good for developing legs and upper body strength and muscular endurance.

  1. Nutrition

You can’t out train a bad diet. This expression is particularly relevant in a society where a growing number of people think an hour or so of running should be rewarded with a takeaway!. Learning from the Elite Kenyan runners, you should be looking to fuel your training and body. Kenyan runners base their diets on complex carbohydrates such as whole grains and vegetables, fresh fruit, lean protein and natural fats. As guide to filling up your trolley at the supermarket is to think about what would typically grow in your garden and also sticking to the fresh food aisles and cooking your meals from scratch and avoiding ready meals and processed food. If you are all ready doing all of this in your training then you just have to improve on each principal and work harder if you want to be able to run Faster for Longer

About Donnie Campbell

Donnie Campbell, is one of Scotland’s top running coaches and is the founder and owner of Get Active Running (www.getactiverunning.ccom). He has worked with numerous athletes varying from complete beginners to national and international level athletes who have all seen improvement in performance under his coaching. Donnie knows what it takes to be successful as he has turned from a 17 stone jogger to one of Britain’s top ultra runners representing Scotland and  wining races all over the world. Get Active Running offers a range of services from one to one coaching, online coaching and training camps, for more info check out his website www.getactiverunning.com

Andrew & Donnie, running up Mount Kilimanjaro

Running Mt Kilmanjaro