Review: How to support a champion, Steve Ingham

InghMI attended a week long workshop a couple of years ago at the English Institute of Sport and one of the people leading it was Steve Ingham. He had some great advice on how to build our skills as applied sport scientists so I bought his book as soon as it came out. And then it spent a year sitting in my reading pile as it felt like it would be too heavy and ‘grown up’ to read.

Today I finally got a chance to read it and it was so easy to read I finished it in an afternoon. It was not at all what I was expecting. I bought it thinking it would give me lots of things I could do with athletes to make them better – what it gave me was lots of ideas and approaches I should be using with my attitude to be a better practitioner. This is far more valuable. It doesn’t tell you how to be a good practitioner – but it really makes you think about your practice, the questions you ask and the way you ask them. He is really clear that often it is not what you know but how you know it. He suggests that sometimes you have to question your grounding thoughts to build yourself a firmer evidence base and think critically around what you read. He is also clear that often it is not about the facts and figures but about the ‘so what’ – what should athletes do with the information you give them.

It is incredibly honest. There is no ego bursting out of the spine of the book here. Ingham is very open about all the mistakes he has made and how he would behave differently now. This gives a real authenticity to the book and all the suggestions he proposes.

I loved his advice for those already on the journey – here are a five nuggets which I hope he doesn’t mind me sharing:

  • Before you aim to build rapport and trust with your athletes ask for feedback from people you trust about how you come across.
  • To work well in a team then only push the ideas you are passionate about if they are something you would pay for yourself.
  • To think critically question everything including, and especially, the literature, and start to build your own evidence base.
  • To be truly accountable think about who your key relationships are with, what their needs are and what keeps them up at night.
  • If you are trying to influence others use reflective thinking and find someone you trust to share some of these thoughts with before you share wider.

If you work in any area of sport science or coaching; in fact with athletes in any way there is so much you will learn in this book. It will set your brain off on new adventures and force some really positive reflections. It should be on the reading lists of all practitioner courses.

Review: Run for your life, William Pullen

Run for your life Pullen

Within my sport psychology practice I’m getting increasingly interested in how athletes can use mindfulness to become more aware of their thoughts. I’m not convinced meditation and mindfulness techniques as a whole work universally, and some of the research starting to come out is suggesting that while they can have a really positive impact for some, for others they can even be harmful. But what I do love about the mindfulness process is the moments of relaxation they give you and the ability to start to notice your thoughts better and become more aware of what is flittering around inside your head. Often these are the things we’ve been trying to squish and ignore but are actually holding us back, filling us with a little bit of dread. Acknowledging them and accepting they are there gives us an option to do something about them.

I was really interested when I saw that William Pullen had bought out a book on Mindful Running. From his work with individuals requesting therapy he has managed to combine some of the benefits of running with the benefits of talking openly and feeling like you are being really listened to. He has turned this idea into; Dynamic Running Therapy. As far as I can see no academic or peer reviewed studies have been run on it but the grounding for it feels sensible. There is a lot of research on the positive impact of running on mental wellbeing. There is a lot of strong research on the benefits of mindfulness. This therapy pulls them together but can feel fairly anecdotal for those approaching it from an evidence-based background.

Pullen’s idea is that the movement of your body helps you get closer to what is going on inside you so you can understand it more and process it better. Depending on the issue you are dealing with; depression, anxiety, relationships, anger or decision making, Pullen offers a bunch of questions for you to ponder while running. These feel helpful as a way to approach mindful running, to give you something to actively chew over.  Alongside this, Pullen suggests you keep a diary to track your progress. Training diaries or even daily life diaries can be so beneficial for keeping us aware and switched on with what we are feeling. I also really liked the reminders Pullen included about how we are working to notice our thoughts but that we are not our thoughts. When we get into a negative place it is often difficult to remember this so setting out on a process with this front of mind is helpful.

I feel after reading Pullen’s book that this could be really helpful for some people but it comes with two caveats. Firstly, as a sports psych, most of the people I work with are athletes, and so setting out on run is rarely ‘just a run’ with the option of having enough head space to actively become aware of your thoughts. Even with that as an aim, experienced athletes will be noticing pace, niggles or registering times and heart rates. So this is perhaps not suitable for those who take their running seriously as years of training will have taught them to subconsciously read their bodies, not their minds. Secondly, I think this will be personality dependent. I felt; partially due to the subject matter and partially due to how he writes, Pullen makes dynamic running therapy feel like a hug on the move. Cosy and welcoming for some, off-putting for others.

So if you are interested in how you can use running to increase your mental awareness and potentially wellbeing, and are not already a runner, this maybe an approach for you to consider.

Eight ways to manage a difficult conversation

January provides the obvious opportunity to assess where we are in life, and where we want to be. We may have had some time over the Christmas break to reflect and we may have set resolutions, or goals for the new year. This can be really positive and give us a feeling that we’ve got a fresh start coming. But it can also mean we realise there are some things that need to change. And change can be hard, and sometimes requires some difficult conversations. Those conversations may be with a partner, or a relative, or even someone you work with like a boss, a team member or a coach. They are usually really daunting and nerve wracking which means we get flustered, we feel under threat and what we want to say can come out wrong.

Here are eight of tricks to put yourself in the best place to have those difficult conversations:

Your physical positioning: Rather than sitting face to face with someone which can feel rather confrontational, being side by side can feel much easier and can take some of the emotion and threat out of the situation. Side by side during a walk or car journey can work well.

Preparation: Write yourself a short note of what you want from the conversation. This helps when you get flustered to keep the tone positive and proactive, rather than becoming an opportunity to throw angry points around. You may want to yell and scream but keeping in mind what you actually want from the conversation will make it a lot more productive with fewer implications if you say something you can’t take back. Use this ‘goal’ as your mantra to keep you on track if you get tempted to pour out everything you are feeling.

The right timing: Make sure there is enough time for the conversation needed. The worst thing is for it to be squeezed into a small gap and the other person to get called away and you having gone through that worry and preparation and not having an outcome.

Know where you will compromise: There is no one universal truth, we all have our own versions, from our own perspective, so it is rare that a difficult conversation ends with a black and white, yes or no or simple outcome. Instead think about your boundaries and where you are prepared to flex them in advance so you don’t feel on the back foot if someone pushes you back.

Try to talk early in the day: If we are nervous about a tough conversation we will wind ourselves up over the day until we are in a great deal of stress. This stress puts our body in a ‘fight or flight’ mode where the part of our brain responsible for rational thinking gets hijacked and we find it much harder to have the conversation we want without tears or frustrations or anger creeping in, ramping up the feeling of conflict within the room.

Use a breathing technique: To calm yourself down before a tough conversation try colourful breathing. This is where you breathe in red (or choose a favourite colour) air for four counts through your nose, hold deep inside you for two counts and then breathe out blue air for six counts through your mouth.

Let the other person vent: Sometimes we just need to have our views listened to, and acknowledged as valid, before we can even think about working on a solution. Playing the grown up in a tough conversation and letting the other person have their say can actually speed up the process and get you both to a resolution much quicker.

Use breaks strategically: if you find yourself getting too worked up and too much emotion creeping into the room excuse yourself for some water or a bathroom break to get yourself calm again. Keep it positive though (rather than looking like you are running away!) so say something like: “I’m so sorry but I could really use some coffee before we continue. Would you like one too?”

 

5 ways to feel more positive

It is gloomy and cold and we are all trying to hold off on Christmas excitement till December so here are five ways to help ourselves feel a little bit more positive on a grey November afternoon:

  • Start a thankful journal. Before bed each night write down three things, people, or events for which you are grateful. Means you go to sleep in a more positive frame of mind and helps prevent negative thoughts ruminating around in your head.
  • Get a really good night’s sleep. Sleep is where our memories are consolidated, particularly from everything we have learnt over a day, so to make sure we are benefiting from the efforts we make each day we really need a decent amount of sleep.
  • Make a do lists and break down any big tasks on it into their component parts. Breaking things down into small chunks not only makes each thing feel more doable but you will also get a buzz of achievement each time you tick something off. More mini activities, more ticks.
  • Actively practice turning negative thoughts into positive ones. It will feel awkward and weird at first but over time can become more natural. So instead of; ‘I can’t do this’ think ‘I can’t do this yet, but I’m going to have a go’.
  • Do scary stuff first. There is a great idea called ‘Eat the frog’. If you know you have to eat a frog today you will feel nervous (and probably nauseous!). You are likely to procrastinate all day about eating the frog and will mar the whole day with this fear. But if you prioritise doing it first thing then it gets it out of the way, gives you a lovely smug feeling and frees up the rest of the day for less intimidating activities.

Marathon done – Banish any post race blues

In the build up to the London Marathon I blogged some ideas that you could use to stay on track and ensure your mind was as prepared for the marathon as your body was. Now the marathon is over there is one final thing to keep in mind; how to savour your success and stay happy with what you have achieved.

Not everyone needs this. You may well be rocking the comedy walk this morning and have trouble removing the incredibly well deserved grin off your face. That grin may even be pasted on for the next few weeks – and that is fantastic. But for some people, when they have lived for a specific date, focused so hard on their training and achieved something amazing, they can actually feel quite deflated once it is all over. So, over the next few days if you start to feel a little down, don’t worry – this is not unusual. Post-race blues have been experienced by many athletes.

If you do find yourself in this position here are four things to try:

  • Create a momento of the marathon; something which collates your medal, race number, photos and any mantra’s you used that you can put up in your home and remind yourself of what you achieved.
  • Plan something exciting you can look forward to in the week or so as your post marathon treat.
  • Consider which goal you want to go for next. Is it to go longer, or faster, or to try a variation of road running like a triathlon, cross country or some track events? Set that goal and enter the race.
  • Find a way to payback all the social support you got during your marathon training from your family and friends. Social support of your training and racing can make a big difference to how successful you are able to be so now you have some time off after the marathon use that time to thank them and to support them in their sport or hobby. It will make them feel special, and earn you some brownie points for when you enter your next race!

5 weeks to Marathon – Pre-race routine

 

Over the eight weeks’ final build up to the London Marathon I am blogging some ideas you can use to stay on track and ensure your mind is as prepared for your run as your body is. This post, with five weeks to go, suggests you prepare yourself a pre-race routine.

Some people have superstitions they follow. A lucky charm, the same safety pins they use for every race number, always having a t-shirt under their running vest. There is a great list of superstitions followed by famous athletes here. While these superstitions can give you a feeling of security and comfort if you can’t find your charm, or your t-shirt is in the wash you’ll feel very out of sorts. Better is to have a routine you follow before every race that you feel completely in control of.

Your pre-race routine should be personal to you, fitting your own personality and preferences and full of the things you have discovered help you run well. Putting them all together into a pre-race routine helps you focus your attention, reduce your anxiety, improve your confidence and block out distractions before your marathon. It can cover just the hour before you race or it can go back up to 24 hours to put in place everything that you know helps you perform at you best. This can include warm up routines, how you like to engage with others beforehand, preparing your kit, what you eat and drink or how you travel to the venue. Your routine will help you transfer your attention from the nerves and anxieties to things which will help you focus on doing well and make your marathon successful. And it should become something you do before every race or competition so it becomes automatic.

There are lots of questions to ask yourself when you write your routine:

  • Training: Do I want to train the day before the race, if so what session? What time do I like to train?
  • Mental skills: What mental skills will I use: visualisation, self talk? Will I prepare a ‘what if’ plan?
  • Kit: When will I pack my kit bag? Have I a list of everything I need? Have I recently used my kit to know it is not damaged or likely to chafe? Will I be able to store it somewhere?
  • Travel: How will I get to my race? Have I checked the routes? Am I sure I know where the venue is? Are there road / train works? Is there parking? What will I need to pay for?
  • Food: What do I like to eat the night before a race? What do I like for breakfast? Will I be able to get hold of it if staying away? What time should I eat breakfast?
  • Warm up: Does my body like a warm up? Will I avoid people or chat to others? Will I listen to music? Will I take any nutrition before we start? Will I practice any mental skills before the race?

When you’ve answered all of these questions you can timetable in all these activities so you know you won’t have forgotten anything important and can feel confident you are fully ready to race. If you would like a timetable to follow you can download a worksheet here.

The ten social media mistakes athletes make most often

farah-2

Social media can have many great uses for athletes. You can keep up with latest advice and research on your sport or training, you can catch up with friends and their news even when you are training and working too many hours to see them in person and it can keep you entertained in your downtime when your body needs to rest and recover.

But, social media can also be a minefield if you find yourself comparing your training to others, you see trolling direct messages which distract you from your performance, or in the heat of a moment you don’t think through what you are tweeting and say something crass, rude or disrespectful. From researching some of the biggest social media screw ups by athletes we have found the top 10 reasons why athletes get in trouble over social media. 

  1. Forgetting anyone can see what you are writing

Not an athlete but a really good reminder from a girl who had just been offered a new job and tweeted: “Cisco just offered me a job! Now I have to weigh the utility of a fatty paycheck against the daily commute to San Jose and hating the work.” Not surprisingly the IT company were hot on checking their mentions on twitter and the job offer was retracted.

  1. Ignoring your privilege

Ian Poulter, the golfer, complained on twitter about his wife having to look after their four children on a flight in business class without the help of their nanny whose seat had been downgraded. He was accused of being out of touch with people highlighting that his Twitter profile picture was of six sports cars parked outside his multi-million pound Florida home. The digs he got back were substantial including one from Joseph Fink who summed up how many felt with : “Our thoughts are with @IanJamesPoulter in these dark times.”

  1. Showing disrespect for your sport

Ian Poulter (who clearly needs a lesson in social media reputation protection) posted videos online of himself and his children eating cereal out of the Ryder Cup. Ouch.

  1. Showing disrespect for others

During the 2012 Olympics Michel Morganella, a Swiss soccer player, sent a racist tweet about the Korean soccer team. He was expelled from the team and forced to miss the remainder of the Olympics. Greek Triple jumper Voula Papachristou also got kicked off the Greek 2012 Olympic team for twitter posts mocking African immigrants and Retweeting a politician from a far-right party.

Only this week Burney striker Andre Grey was banned for four matches and fined £25k for homophobic tweets he sent. The tweets were actually sent four years ago when he played for a non-league club. Which highlights that your online footprint is never washed away.

  1. Having your partners weighing in on an argument

Cycling partners are clearly a very defensive bunch. When Lizzie Armistead was dealing with criticisms around missing three doping tests just before the Rio Olympics one of her main rivals, the French cyclist Pauline Ferrand-Prevot, tweeted that the decision to let her ride was shameful and that the rules should be the same for everyone. Armitstead’s fiancé (now husband) Philip Deignan replied by accusing the Frenchwoman of having an affair with a married man with children.

The other-halves of Cyclists Chris Froome and Bradley Wiggins also got into a twitter spat in the 2012 Tour de France. When Froome was ordered to slow down to allow Wiggins to catch up and retain the overall lead, Froome’s girlfriend, Michelle Cound tweeted: ‘Teamwork is also about giving the people around you, that support you, a chance to shine in their own right.’ Mrs Wiggins shot back a response which praised other members of the Sky Team for ‘genuine, selfless effort and true professionalism’ –  but omitted Froome. Then Peta Todd, Mark Cavendish’s wife weighed in tweeting about Froome: ‘You are a little bit special. Legend.’ No mention was made of Wiggins.

  1. Public spats with team mates

In 2015 when Mo Farah fell out with fellow runner Andy Vernon for implying he was ‘a Plastic Brit’ the gloves were off. Farah was about to race at the Sainsbury’s Indoor Grand Prix in Birmingham and Vernon tweeted: “Another stellar field against Mo Farah on home turf this weekend at Birmingham. #joke”. Farah responded: “Shame you didn’t make the line up….again #ComeBackWhenYouWinSomethingDecent”. Vernon replied: “Lol Mo Farah I think even you can work out that I can make the cut to the Indoor Grand Prix. Lets hope no one loses their shoe…” Farah’s response: “I wish you did make the cut mate so I can leave you in my dust like ALWAYS!! hahahaha #hatersgonnahate”. Refering to Farah’s ‘hatersgonnahate’ hashtag, Vernon wrote: “1) stop quoting Taylor Swift. 2) I don’t hate you Mo. I would just rather watch a race than the the Mo Show. #playersgonnaplay.” Farah then posted: “that’s why they didn’t put you in the race mate.. Cos you’re an embarrassment!! Taylor swift can probably run faster than you!” Great fun for fans to follow on twitter but didn’t do either athlete any favours and caused them both unnecessary stress.

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  1. Tweeting when angry over selection

Long jumpers Greg Rutherford and Chris Tomlinson had a twitter fight after only one could be chosen for an international competition. Greg Rutherford got the spot and didn’t even make the final. Tomlinson tweeted: “Words can’t describe my anger. Season ruined on media profile & not current athletic form. Thanks for the support from the athletics community.” After apologising to fans for not making the final Rutherford added his own dig at Tomlinson: “Oh and to the trolls… Imagine a picture of my bum hole. I’m waving it at you.” Nice.

  1. Making inappropriate jokes

If commenting on news stories athletes really need to know they have the final facts. Breaking story comments can be risky for anyone, as can making jokes. Kevin Pietersen the cricketer really fell short here. He sent a tweet commenting on an article about two South African stowaways who had come on a plane from South Africa saying “Captain and Opening Bowler in England’s WC cricket team in 2019.” He then read the actual article to see one of the stowaways had died as he fell on a roof of a building from the plane and the other was fighting for his life.

  1. Responding to criticisms

When day in, day out, you get fans, critics, journalists and former players on social media goading you it can be incredibly hard for athletes not to bite back. But this very rarely goes well and often it is the athlete who comes off worst. In Kevin Pietersen’s case (yup – again) he was fined for criticising Sky commentator Nick Knight on Twitter. He’d tweeted: Can somebody please tell me how Knight has worked his way into the commentary box for Tests? Ridiculous.” It was agreed his remarks were prejudicial to ECB interests and a breach of England conditions of employment.”

haskell-twets

During the 2015 World Cup James Haskell got into a row with Neil Back who tweeted before a world cup match: “Don’t take your selfie stick out onto the pitch before the game like you did against @fijirugby on 18th Sept. Across a number of tweets Haskell replied: “I wasn’t even playing” You’re so old and out of touch your eyes don’t work. I hope ur book sales go better than your coaching. Explain how me recording a once in a lifetime event detrimental. You were one of my childhood heroes, yet your general negativity towards myself & the team is appalling.” “You talk about my self promotion yet u have released a sensationalist book just to make cash. That’s all I have to say on this. Rule No1 never meet your heroes.”

  1. Forgetting you are an ambassador for your sponsors

Finally, as Tiger Woods, Lance Armstrong and Ryan Lochte have all found to their cost, poor behaviour will quickly lose you sponsors. Poor behaviour on social media amplifies the athlete’s issues as their own words spread so quickly and no amount of crisis PR can fix things for them. Steph Rice, the Australian swimmer, tweeted a homophobic statement after watching a match. She lost a lucrative endorsement deal with Jaguar.

 

 

 

Latest research: Recovery strategies

 

A confession. I love triathlon. For 12 years I’ve been racing in them. I’ve raced every distance from super sprint to Ironman. It’s taken me to amazing places round the world, introduced me to my husband, given me fantastic friends, helped me develop a wonderful support network of likeminded people who I love learning from and even made me change career. So I will always defend triathletes.

However….

We can be a fickle bunch when it comes to new gear, gadgets and gimmicks. Some have been known to spend hundreds on equipment or toys which can save a few watts off their bike, or grams from their trainers. And one area which is always moving is around recovery. Which magic vegetable should we be drinking before bed? Are we supposed to be sitting in hot baths or freezing baths this month? And just how many items of fluorescent compression gear are actually necessary, if any?

So when I attended Elevate conference and found there was a session on ‘Athletic Recovery’ to highlight what the current research is telling us about which strategies actually work I was there! The session was hosted by Dr Ken van Someren, Head of R&D at GSK with talks from Dr Jessica Hill (Senior Lecturer at St Mary’s Uni), Prof Glyn Howatson, Reader Northumbria Uni) and Nick Littlehales (Sleep Coach). We learnt…

Recovery is really important

  • It gives you faster and better adaptation from training which gives you better winning margins.
  • But we need to be clear each time what type of exercise we are trying to recover from and adapt for that.

The focus with nutrition should be on quality and in real food

  • We need to focus on quality and those products which have been through informed sport programme (i.e. tested to not contain any WADA banned products) or, even easier, are real foods so no processing required and no contamination possible.
  • Functional foods have added value beyond basic nutrition and can potentially improve your health through reducing inflammation, exercise induced pain, blood pressure and by improving your cognition, vascular function and sleep quality. Important to have the right food at the right time of the right quality and over the right duration.

Always bear in mind the placebo impact

  • While researchers will do all they can to remove the placebo effect some recovery interventions are very difficult to randomise or blind. There is just no way to disguise the fact someone is standing in a vat of icy water!
  • There can also be a belief effect – with athletes who already believe an intervention is effective reporting more effective outcomes.

Different recovery interventions may work differently on different groups

  • Highly trained athletes may respond differently than untrained members of the public.
  • Strategies may work differently with people of different ages. For example anti-inflammatories can supress adaptation in the young yet in older athletes paracetamol and ibuprofen were found to help with adaptation.

How an intervention is carried out can make a massive difference to how it works

  • The duration that an intervention is run for, temperatures used, quality or purity of product, used just once or multiple times or the type, length and intensity of exercise completed before the intervention can all impact on the efficacy of an intervention.

 

Research on specific interventions

Cryotherapy (ice baths) – the therapeutic application of cold has a number of benefits: Reduced blood flow, constriction of blood vessels, reduced tissue temperature, compression of water. What they can see so far is that you need to spend 5-10 minutes in water that is between 5-10 degrees to be effective.

Compression garments – the theory is that the muscle fibre reacts when damaged meaning there is less space for any swelling to occur. It is thought to improve blood flow, reduce DOMS and decrease muscle oscillation. The research to date finds that wearing compression does not help race performance at all. But that they do have a role in recovery when the compression garment actually fits properly.  Their advice is to wear them straight after a race and sleep in them overnight.

Tart cherries – when they gave 10 athletes tart cherries and 10 athletes a placebo over a 7 day period (5 before competition and 2 afterwards) they found the athletes who had the cherry juice had reduced inflammation both immediately and over time.  They suggest taking them before competition increases your anti-oxidant capacity. They also ran a cycling test, mirroring a three day stage race (in the lab) and found that the cherry juice reduced inflammation.

Blackcurrants – Worked with a group of modern pentathletes and gave them a placebo and then blackcurrant juice. They found with the blackcurrant juice they had reduced inflammation and reduced oxidative stress.

Sleep – As you can’t control how you sleep it is about what you do leading into sleep. Suggested that instead of talking about hours of sleep you have had, talked about how many cycles of 90 minutes you get, and how many cycles you need. Then you can add extra in the day if you need to. You need to prepare well to sleep so you get all levels of sleep and not just lighter levels of sleep. One key tip is to breathe through the nose so if you struggle with this look out for tools which can help.

Endurance sport experts

I give lots of talks for Age Group and novice triathletes, runners and cyclists on how they can use Sports Psychology in their training and racing. After the talks I often get asked for recommendations on coaches, nutritionists and other specialists who can help people reach their goals. I thought it might be helpful to pull together those who, from 12 years on the UK Triathlon scene I have worked with, trained with and interviewed for magazines to direct you to some of the very best in our business:

Coachingannieheadshot7

Annie Emmerson is not just the face of triathlon commentating on the BBC but is also a former world class Triathlete and Duathlete and now a triathlon coach. She is approachable and friendly and really knows her stuff when it comes to getting her athletes fit for their races. Her website is at: www.annieemmerson.co.uk/

Screen Shot 2016-01-21 at 13.39.10 Nutrition

Charlotte Saunders has a first class honours degree in Nutrition, works with the US team Sirius and runs a great business to help athletes get on top of their nutrition. She is also a personal trainer and an absolute speed demon on the bike and running and knows exactly what it takes to get you fueled effectively to race and recover well. www.targetnutrition.org.uk/

Swimming

SFTThe most common question I am asked is where can I learn to swim front crawl. Unless you come from a swimming background when you start in triathlon it is usually the bit that scares most of us. Can you swim non stop in the lake? Can you use breast stroke if you need to? Will I be able to swim surrounded by so many people? Will the fish nibble my toes (yes – that is quite a common question!) Swim for Tri have been running weekly sessions in London and workshops round the UK and internationally for over 10 years and will absolutely be able to help you get round your first race, and then help you get faster once you are addicted. www.swimfortri.com

RunningJames-Dunne-Running

When I meet people who look athletic but are not currently competing it is usually down to one thing. Injury. James Dunne runs KineticRev and has retaught hundreds of runners how to run after injury in ways that should protect them from future injury. He does group workshops all over the UK and his website is full of great strength exercises. Six years ago, after five stress fractures in three years I went to James as a last resort before quitting running for good. I haven’t had a stress fracture since. www.kinetic-revolution.com

Getting startedEddie

If you are over 50 and not done much exercise before then it can be really daunting as to know where to start. Gyms may not seem appealing and clubs may feel elitist. Eddie Brocklesby has set up a great charity called Silverfit, running sessions in parks all over London for over 50s who want to exercise in a welcoming and relaxed environment. www.silverfit.org.uk/

Training socially

Each of us have our own reasons to run; to catch up with friends, to keep Parkrun logoon top of our weight, to stay healthy or to chase new PBs. Whatever your reason Parkrun can help you do that. With free weekly timed 5k runs in 379 parks in the UK and now around the world you can run or volunteer and will always be made to feel welcome and part of the Parkrun gang. www.parkrun.org.uk/