Just As Well, The Women's Health Podcast - How to Run Faster, for Longer - And Enjoy it More

Episode Date: May 6, 2020

Something that loads of you have been in touch to tell us that you want our help in order to really nail is running. So, whether you’re a total beginner, looking to make running a habit, or a fair-weather runner, keen to use their Government-sanctioned daily exercise time to up their mileage and confidence, this episode is for you. This week, Roisín is joined by Anthony Fletcher, a biomechanics expert, Precision Running Head Coach at Equinox Gyms and founder of One Track Run Club. Plus! Women’s Health’s own digital editor, Amy Lane - host of running podcast Well Far and author of new book I Can Run: An Empowering Guide to Running Well Far. Together, they share solutions for how you can hit the running goals that matter to you - and their tried and tested tips for making running a whole lot more fun.   Topics:    Tools to help you make running a habit  How to shave minutes off your 5k time  Training tactics for a faster half-marathon The strength-training moves to make you a more efficient runner  The truth about running for weight loss    Follow Roisín on Instagram @roisin.dervishokane Follow Women's Health on Instagram @womenshealthuk Follow Amy Lane on Instagram @wellness_ed Follow Anthony Fletcher on Instagram @aka_fletch   Offer: You can get six issues of Women’s Health magazine sent direct to your door priced at just £6 for 6 issues. That’s a massive saving of 76% on carefully-curated, award-winning journalism on health, wellness, nutrition, fitness and beauty. All you need to do is go to Hearstmagazines.co.uk. Hosted on Acast. See acast.com/privacy for more information. Learn more about your ad choices. Visit megaphone.fm/adchoices

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on Paramount Plus. Hi everyone, you're listening to Going for Goal, the weekly women's health podcast with me, journalists and women's health senior editor, Rochene Derbyshokane. This show is all about giving you the tools you need to achieve the health and wellness goals that matter most to you. Every week, I'm joined by one or more of our esteemed squad of health, wellness and fitness experts, and together we'll help get you there. Now, something that loads of you have been in touch to tell us that you want help in order to

really nail at the moment is running. Natalie and Ellen told us that they want to improve their 5K time. Instagram user Dunner 92 wants to increase her half marathon speed while Lucy said she just wants to get started running. Unsurprising now, given that our business as usual fitness routines have been turned upside down and we're working out how we can get more from our workouts using less. So whether you're a full on beginner looking to make running a habit or an average fair weather runner, keen to use their government-sanctioned daily exercise to up their mileage and confidence, this episode is for you. Full disclosure, I probably fall somewhere between the two, the beginner and the fair weather runner, so it's a good job that my two guests today

have a wealth of running knowledge between them. First up, we have Anthony Fletcher, a qualified biomechanics expert. He's the precision running head coach across all of Equinox Gym's UK locations. A year ago, he founded one track run club with the aim of providing a space where all part-time athletes could gain access to top-level knowledge in order to improve their performance, whatever their level. Then we have Women's Health's very own digital editor, Amy Lane. Alongside growing the brand's digital offering considerably over the past five years, Amy somehow managed to find the time to become a prolific Instagrammer,

launch her own brilliant running podcast, Well Far, and now she's written a book. I Can Run, an empowering guide to Running Well Far is published by Yellow Kite and is out now. Now, both of you, welcome to going for goal. Good morning. Thank you so much. I'm so chuffed to be in the other seat for once. It's kind of slight pressure for me as well. There's nothing more intimidating is when you have to interview an interviewer.

So I hope I don't mess it up too much. Right. Fletch, I'm going to start with you, if that's okay. You're one of the most respected running coaches in the UK. How did you come to be doing what you're doing? and we talked about biomechanics in the intro, how does that play into it? I think my journey into this current location career-wise has been a bit of a rollercoaster. I started out doing rather poorly at school and not really having much of an idea of what I wanted to do.

I was just fascinated with the human body, but just knew that I wasn't going to be suited for university learning style. So got straight into the workspace. did a diploma in personal training. Unfortunately, when I was younger, I was diagnosed with cancer. And that kind of led me down the whole fitness, nutrition kind of conversation anyway, from a rehab and health prevention point of view. Long story short, spent 10 years working in a gym, cleaning, changing light bulbs, training people, doing the rotors, etc.

And then wanted to specialize. So found a guy who was doing some courses into difference in leg length and how the nerves work. And it just really sparked the scientist in me, which I never really had before. So from that, we designed this course of the stuff that he learned called a biomechanics coach. And it was how to assess and how to screen and how to provide exercise based on measurement. So probably, yeah, now I've been on the circuit talking around the mechanical loading of running, the foot, the knee, the hip and how they all interact, and founded one track based on the idea of not just only talking about it, but actually doing it on people.

So yeah, that's kind of how I got here. So in other words, you've serious, full geeky knowledge of, well, yeah, I guess the mechanics of the human body and how running impacts that. I'm a full on nerd. full on nerd happy days and then amy i'm going to move on to you same question to you how did you get to become doing what you're doing not just as you know the digital editor of the UK's number one wellness brand but also as a runner a marathon runner how did you get there so i am a little bit like fletching the fact that i am a bit of a nerd um but rather than nerding out so much about

I did it over social media. And so when I actually went to uni, I ended up writing my dissertation on using Facebook. I was just so fascinated about social media and these communities that were building. And then I came out of university and I actually ended up going into the fashion side of digital media. And I worked online.

I was one of the first digital editors online. and then I kind of thought back to like what really made me tick. And I grew up with a mum who was pretty much the Joe Wicks of the 90s. So, and if honestly, if Facebook or Instagram had been around then, she would have been the female Joe Wicks because she was an aerobics teacher. And she actually went into that because she was a single parent. So it was a job that she could do around caring for my sister and I. but I used to go sit at the side of her classes in the evening.

And she grew this fitness class in Swindon from like 30 people to a sports hall of like 350. And she, I know. And she had like essentially backing dancers doing her aerobics class. And so it has kind of always been in me. And so then when I realized that actually I love certain parts of my career, but there was other parts I wanted to change, it was like it was perfect timing because the job came up at women's health and then fast forward five years and here I am today. But aside from that, whilst doing that, I also realised that I love my job dearly.

But it's a certain part of my week and it's not all my week. And so I wanted to have my own social media accounts and connect with women on a one-to-one basis. And that's kind of where my Instagram came from. And tell me about running because from that point, when I found it so interesting in the start of your book is, it's a great intro to this because you are like a poster girl or woman, I should say, for a healthy lifestyle. And yet with running, by the sounds of it in your book, there's this real sense of imposter syndrome that you had. You felt really confident in loads of areas of fitness. what was it about running that intimidated you and what do you think that barrier was? And then also how did you get through it?

It's funny, isn't it? Because if you look back at me five years ago, most people would look at me and go, she's super fit just based on aesthetics. And I was probably super fit in body but not in mind. And so that really affected what I did in my day to day. And so I'd look at runners. and because I had a different type of fitness, I didn't have like a running fitness, I just felt that I was going to be too rubbish to ever be any good.

And I was never going to run a fast 5K or I probably wasn't going to get a good marathon time. And so I stopped myself from doing it. And then it took actually the chance of a marathon place to actually snap me out of that and realise that there's not one type of runner and there's not one type of running. And if you forget times for a second and you just enjoy and you focus on enjoying the good times and the training and the positives, then running can be what you make it. And so when I started to like open my eyes to that and realise that, you know, you can do your own journey with running.

I really got into it and it has just had this really positive impact on. my life. You would say then that getting into running and making running a habit from your, based on your own experience, would be a worthy goal. Yeah, I think you though have to, you've got to take all the pressure off. So I think there is when you're, when you're thinking about starting running, you think that you have to go out and run a 5K or you think you have to be able to run for 30 minutes. And actually, you don't have to do any of those things. running for you could literally just be going out once a week and doing a 10-minute jog around the block. So I think it's taking off all the like the self-imposed pressures to do with running

and then also finding what makes you tick. So I love the fact that over the past couple of years, there's been these rise in really different running groups. And so there's one called this mum runs. They run like whilst their children are sleeping or they run at the end of the day just to run stress off and there's another there's another running group called fly girl collective and they're doing some amazing things and they're just showing that running can be what you make it so just kind of put aside all of these kind of notions about it and just just start great advice and fletch i'm interested to know what you think about that obviously because you're coming at this discussion from the elite end what do you think do you agree that everyone can get into running and

that indeed the less pressure maybe we put on ourselves, the more we might enjoy it. Yeah, absolutely. I believe that we've, for some reason, running has this funny game on our brain. We don't judge our ability or inability to do a burpee or not. We don't say, oh, you know what? I really don't feel like doing that. I mean, I definitely have at some point. When I've been doing them, I think, next to Amy in a crossfit class and I managed about four.

Hey, you still did them. Lapping everyone on the couch. Sorry, I interrupt you. Carry off. No, not at all. I think that we've placed this barrier in our mind that running has to be some form of elite performance. And we shouldn't even try it if we're not good at it. Well, and I did completely agree with Amy that there really is no performance.

We're not being judged. We're not going to the Olympics. We're using it as a form of. of stress relief, metabolic, razor, some form of tissue strengthening exercise. It's just an activity like taking your dog for a walk. Same idea. So I think absolutely it's something to take slow though. And if you are starting your journey, there is a very, very large chance of doing too much too soon.

I think that's the big thing we're seeing, especially in these times where we've had restrictions imposed on us with regards to our safe spaces to train our familiar environments. We're taking up potentially things like running and going back in with the same volume that we used to do. If I was training five times a week in the body pump class, for example, and now I'm going to replicate running in the same environment, we do have a slight risk of overdoing things for sure. Yeah, there's an interesting thing about running, isn't it? Because people seem to at once think it's harder and more like impenetrable than it actually is. But then I think there's also this thing and it's something that I've definitely done in the past where people really underestimate the impact that running can have on their body. There's a spectrum to work on and you just got to find where you sit on that spectrum, whether you want to go and do like Amy said a 10 minute jog around the block, note it down. How did you feel?

How did it go? How do you feel the next day? Do your calves ache a little bit? Do you feel a bit tired and a bit drained the next day? Okay, I'm going to give a couple of days of recovery. Then I'm going to try again. The old school training diary is one of the best ways of keeping track of how you're going. So let's kind of talk through from some of the more simpler goals to maybe the more complex ones.

What would you say people should be doing? How should they plan? How should they hold themselves accountable? for someone who just wants to get into running as their regular exercise. Where should they start? Question to both of you. So I'm a little bit of a planner, but I'm also a person that's like, Just Do It.

I think sometimes we can build up so much stress in our heads around a situation when actually we just need to put our trainers on, get out the door, and just do five minutes. And just to take that fear away, because I think you build up confidence through experience. And then what I like to do is I do like to have a running plan up on the wall because it helps me know that I've done enough. I think sometimes we can be, we can think that we always have to do more

when actually we don't. If you want to see progress, it needs to gradually build up your distance, which I'm sure Fletcher is going to talk about and also the intensity. So have it planned out. on the wall. I think personally one of the best, best resources is the couch to 5K. There's a reason that something like 5 million people have done it. So I think go with the tried and tested running plans and just put it up on your wall and tick it off and feel a sense of accomplishment with every run that you do. That sounds great. And what about what about the point about accountability?

Does the running plan help you with that? Oh, 100%. Unless I get up and put on my Lycra and do something, the chance of me doing it later on in the day is virtually 0%. Just because other stuff comes up and then I can't really be bothered. And so I like to get up in the morning, look at the plan, look at what I'm meant to do, get it done and tick it off. And how important, I know it's not like everyone can go in and get their gate analyzed at the moment because we're in lockdown.

And I'm assuming that's non-essential products. But what about how important are, when people are starting out, how important is it that people have a good pair of trainers? Or is it something that they really shouldn't overthink? We put a lot of emphasis on the we're the problem that I don't run right or I'm bad at it and I need to. I need to improve. And I think the big thing is, just by getting started, your body will naturally start to get stronger

at doing the activity that you're doing. So by heading out for a run, you're naturally going to be a little bit asymmetrical, a little bit wobbly in some ways. The knees are going to feel like they need to be stabilized, et cetera. And the more you do it, the more the brain starts to become efficient at it.

So even though, I'm a biomechanics specialist. I have to clarify, I'm not a biomechanist. I haven't got a degree in biomechanics. But the coaching side of things is what we do. I don't put a massive amount of emphasis or time into gate analysis. I highly recommend people do invest in a running shoe because of the way the shoe works, but you don't have to spend hundreds and hundreds of pounds to get that extra

four per sepriced it is now. and a neutral shoe was absolutely fine. I was just going to say that I actually go to Outlet Villages to get a Nike trainer, which is three years old. And just because I found that's the trainer I really liked and suited me, and obviously there's three years more tech out now, but I still just like this old style trainer. So whenever I go back to Swindon, where some of my family live,

I'm first in that Nike outlet village and picking up my pair of runners for 45 quid. Absolutely. Absolutely. Once you found your shoe, you want to stockpile them. Yeah. Brilliant. So basically don't use overthinking the perfect trainer as a barrier to getting out there because at the start, decent running shoe, you'll be grand. Next thing then, when people are starting out, so it was Lucy and Joe who wanted help with. this. What other training should people be doing? Is running enough to give you, yeah, basically is running enough in terms of your exercise or do you need to be doing other things to support it? Fletch, that will be. Running is not enough. I'll just go jump in there straight away. Unfortunately, running is not enough because it's an incomplete sport. We need to get stronger.

we need to give support to our running. So if you imagine to become a better runner, actually taking more time out of the running can really help. So focusing on your strength work, focusing on your core stability, focusing on your recovery, that's going to make you a better runner anyway. So I think like Amy suggested earlier on,

more is not better, sometimes less is better, train smarter rather than lots more and lots more. I think I'm actually quite a good example of that with marathon training because I'd actually spent two years in the gym, putting my body back together doing strength training after just doing endless hit. And so I'd given myself some injuries. And then I did this two years of strength training and then went into marathon training. And because of how my life was set up, I couldn't do four or five runs a week. like there was just no time for doing that.

So I trained for the marathon on three runs a week and two gym sessions. And I think because I was so structurally strong and I'd worked on a lot of imbalances, I got through the marathon completely unscathed. And I might just be a little bit of an anomaly or a bit of a freak. But I didn't, I didn't once have a lot of pain or, any discomfort really because I just think my body was everything everything was quite strong and I was quite an efficient runner because of it. Well just to add to that we've um since this whole situation has been invoked we've turned one track our run club into a virtual run club so we'll

actually let our runners dial in and I'll talk them through the entire session and we've got now I think it's nine runs a week planned. People can dip in and out of the one they want to do, but we also have strength, plyometric sessions, core sessions, mobility sessions, all planned in so that runners who are in our network anyway

can go, you know what, I'll try a core workout or I'll try a strength workout. And then we start laying down the layers of education around how these things impact are running. Oh, fantastic. So we'll put the link to that in the show notes. So anyone can join.

Absolutely, absolutely. The next goal that I want to come to, so two people on, it's actually quite a few people, including Nat and Molly and Ellen, have all wanted to know about how they can do a quicker 5K. And I have a feeling that this has been inspired by the, what's the thing when people are running, people are running 5K and then donating five pounds to LHS charities. Have you guys seen that on your Instagram? So Nat and Molly and Ellen all want to increase their 5K speed. Fletch, what should they do? The big thing is have a plan. What is your 5K current speed? You're just trying to work out where you are right now

and how far further do you want to go? Do you want to take 10 minutes off your 5K time? One minute off. You really have to have a very strict idea as to what you want to achieve. And that will help you guide some of your sessions. So, okay, I want to do an interval session. I want a 1K.

Well, now I know how fast I have to run for that. because I'm probably going to get my time or my speed that I want to be doing for the 5K. I do for that 1K. I take a bit of recovery. I have a bit of time down and I try and go again maybe four or five times. By the end of the run, I've done my 5K PB just in small little chunks. So that would be the interval session potentially. There's a thousand different ways you could design that session.

But then just as importantly, a bit of time on feet. really dialing it back, spending a bit more of the easy miles to complement and put more money back in the bank so we can spend it on the intervals again. Interesting. And what about in terms of cross-training, what are some important moves to help you support you in this journey to becoming faster and speedier? I don't think we spend enough time in what was the weights room, but now can be our living room. with regards to strength work in today's climate, we probably want to change up our tempo

so we can get not the same, but a similar effect in strength from slowing down our reps a little bit. We can focus on the legs, simple, get what's done, advance it, put one leg onto a chair and do a single leg, a Bulgarian split squat or something like that,

get into some very basic core positions, hold them for time rather than make them harder. Get better at doing the simple ones rather than just continually try and progress and do them all complicated much. That's what I had to wrap my head around actually when I was doing all my gym work for running because I thought that it had to be really fancy and really complicated when actually I came to learn through training with Luke Worthington who Fletcher, I know you know really well. And he was like, no, it's all about mastering the basic movements. You just need to be structurally strong in your core so that when you move your arms and

your legs, your body can handle it because that's what happens with running. You're hopping from one leg to the other and you're pumping your arms. And actually, there is a little plan by Luke in the book if anybody wants it. I will say, actually, Amy's book, it's almost like a cheat. sheet of who's who and who to follow and it kind of gives you access to all of these top experts including Fletch including Fletch with a really nice story wrapped around it so 100% do go and buy okay so next another goal that people wanted to improve was quickening their half marathon speed is the other principles the same even though the distance is longer Fletch what do you think

Yeah, so I think the plan is almost the same. You have to know what you're aiming for. We have to know that we're confident about the speed of hold. Whether that's the slow speed and just getting to the end, that comes in from our long runs on the weekend, or if it's a particular personal best, we kind of have to know what that speed feels like. So Fartleck sessions and interval sessions

and percentage below goal pace sessions are really important. to put the miles into the legs, to groove out the speed that you want to achieve, and also build confidence through experience, like Amy said earlier on. Fantastic. Okay, Donna 92 on Instagram. I hope that's helpful. And then something that a few people have said is about running for weight loss. Are there any, what are some of the key principles? I know we've said before that running on its own is an incomplete sport. What are some of the things that you think people need to know?

So first of all, I personally believe that actually you should always have a positive goal with your fitness. And it should be about gaining something rather than losing something. So what is that new healthy pursuit going to add to your life? And I think when you have that focus, often you'll find that actually the weight drops off naturally because you'll be moving towards a goal. You'll be pushing yourself. You'll be progressing. and you'll see that actually your body composition does change. I think it's first of all going, okay, rather than looking different,

let's talk about you want to feel different. You want to feel fitter. And if you are carrying an excess amount of body fat, which, you know, can be harmful to your health, let's get rid of that. Let's help you move better. And so I think in the beginning, first of all, you need to find yourself a plan. so you have a structure, start with a really easy plan. And I know I mentioned Couchder 5K earlier on, but give it a go.

Like the run walk method really works. Secondly, like Fletch said, get a couple of strength sessions in your week. And there are so many free workouts at the moment. Over on Wednesday's health, we've actually done a beginner's plan with Alice Living. it's totally free, it's a 28-day plan. And if you've done no strength work before, that will be a really good introduction for you. And then thirdly, give yourself time to see results.

I think we often want to see change overnight or within the first couple of weeks. And I'm sure Fletch will add into this. Like the body doesn't just wake up one day and go, I'm going to lose half a stone. it's a gradual process. And there's so many more things that come into play, like what you're eating.

So it is part of calories in calories out. So, you know, add more healthy foods into your diet. So you have less chance to eat, the less nutritious, probably more higher calorie foods. Sit down at a table and eat mindfully. So, you know, you are aware of your hunger cues. and you stop when you're full. And then just think about like the stresses in your life.

And, you know, can you calm some of them? So I think running can really play a part in helping you lose weight and build a fitter body. But I don't think you should just peg everything on it. I think you need to see that there's different building blocks that go into that. Absolutely. And I guess taking that pressure off the running will hopefully leave a little bit more space for you to find joy. in the running. Yeah, and like do your first run and note down the time. And if you're just starting out, that first run might be a kilometre. And then put that to one side, put it on a piece of paper,

put it in a drawer, and then do your plan, do your gym work, eat well for a month, and then go out and do exactly the same thing again at the same time of day and see where you're at. Write it down, right down the time or right down the distance, more people than not will see some healthy progress and that's what you should be celebrating. It's because you've got fitter, you've got cardio fitter, you've got stronger in your body and you've accomplished something. That's a fabulous point. But just purely about the calories in calories out bit, running actually doesn't burn that many calories. Cardio, exercise in general doesn't burn that many calories. The annoying thing is we can burn more calories from just being generally active throughout the day

and potentially looking at our nutritional intake. That's actually going to help us lose weight. And then we can add running in as a sport, as something to get a little bit of mental clarity to achieve something over time. I think exactly as Amy said, we've set the goal in the wrong direction. Yeah, I think that's a fabulous point. And as you say, one that leaves more fun. And it allows people to see running as a sport.

And I think for a lot of women, especially if they are training with body composition or weight loss in mind, there has been a tendency or lots of us have grown up with the idea that running or fitness isn't a sport. It's kind of a weight loss tool. And that kind of sucks all the fun out of it. So I guess it's about maybe claiming that back. Yeah, exactly. I think it's like any other sport, right? You want to play football. You've got to learn how to control the ball.

You might have to do some homework at home, doing some practice drills, keep ups and so on. Same thing with running. It's a sport. We're not doing it all day, every day. We've got to learn how to do it again. And that comes and goes, doesn't it? Because I mean, like this time last year, I was running marathons and I ran my fastest ever time. Well, fast forward a year and I'm 20 weeks pregnant.

And running is now gone from, you know, last year I ran consistently. me at a good pace for like four hours. This year I'm running at half the speed for four minutes. And then, you know, and then walking because my body's different. My life's different. And I think we just have to remember that plays into it. So, you know, you can build up your runs because you build up your fitness. You build up your strength.

You can put it on hold for a bit. And then, you know, you'll have to work at it again. But that just means that there's like opportunity to, like, there's opportunity there. and chance to progress again. Fabulous. Okay, right, before we go, if there's one piece of advice that each of you have that would help all of the women who want some help with getting into running and making it a habit,

if there's one piece of advice that you would like to give them to take away, what would it be? Let's start with Amy. And my piece of advice would be that, yes, running is scary sometimes and it is really overwhelming but if you just spend a little bit of time reading up about it and just getting to grips with the things that we've spoken about in this podcast. So some simple strength training, some easy nutrition, what the different types of runs are because I had no idea what a fart leper run was a few years ago. It was just something I laughed at. And I had no idea about speed work. But if you just

spend a little bit of time each week, no pressure, just reading up about these different things, you will give yourself the knowledge to make running that bit easier, that bit more enjoyable and make it suck a bit less. And hopefully by doing that, it'll be something that stays with you. And I think that there's nothing better in life than having your trainers with you when you go away or just waking up in the morning and thinking, I just need to do something for me today. I need some headspace or I need to spend some energy. and just getting out the front door. It's one of the easiest fitness options we've got.

Absolutely. And Fletch, before you give us ours, would you mind for anyone who's still scratching their heads and maybe sniggering, what is a Fartleck run? So everyone's Fartleks at some point. But the big thing around it is it translates from Swedish. The idea is it's called speed play. You'd be playing at a certain speed for a certain amount of time.

And then you'd have a certain amount of recovery to make you feel easy again, to recover and then go again. It's basically floating interval training. And less funny than its name. Cool. And what would be your one tip for listeners to take away? Find a community, I think. The idea that we always have these best intentions, but we've actually very rarely put them into practice because of a barrier or because of time constraints or whatever it is. But as soon as we're integrated within a friendship group or a community of the people that think similarly, that actually can create action.

We've now got access to millions and millions of people via social media or jump onto Strava or jump onto something that you can meet up with friends or make new ones and then tell them that you're going to start running and tell them that you went out for a run today. I think that's the benefit behind social media is that you're able to hold yourself account. to a lot of people. As long as obviously we're not putting ourselves there in a negative way or we're looking for praise because that's not what we're looking for. We're just holding ourselves accountable to the community. Absolutely. Okay, that's fantastic advice. Both of you, thank you so much for coming on going for goal. And thanks to all of you for listening. Now, before I go, I need to tell you about an amazing offer that's running on Women's Health magazine. You can get six issues sent to your door for just six pounds. That's a massive saving of 76% on carefully curated award-winning journalism

on health, wellness, nutrition, fitness and beauty. All you need to do is go tohurstmagins.com. As ever, if you like this episode, do rate and leave a review on Apple Podcasts as it really helps other people find us. And if you've got a goal, get in touch. We're at Women's Health UK on Instagram. I'll be back next week with another episode to help you stay healthy while home. Catch you then.