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How to enjoy training, triathlons and progress, with Tej Thaker

Get set for serious training and triathlon inspiration. Our interview with Tej Thaker had the team at Let’s Do This HQ shaking up their training rituals and exploring new races to take part in.

Get set for serious training and triathlon inspiration. Our interview with Tej Thaker had the team at Let’s Do This HQ shaking up their training rituals and exploring new races to take part in. As well as being a Team GB AG triathlete, triathlon coach, and duathlete, there’s one more thing Tej has under his belt that fascinated us: sweets. And cake. In fact, Tej’s love for all things sweet led us to realise that his success is largely down to his ability to enjoy himself. Here, he shares how you can do the same. 

How did you get started with triathlons?

I started with a super sprint which is the shortest one, then worked my way up and got the triathlon bug. My first super sprint I took on was a race that included a 400-metre swim and I think it was only like a 10 or 12K bike ride, followed by a 2.5K run. Really short distances, but this made for a good entrance into triathlons. Once I got the triathlon bug I went from super sprint to sprint, to Olympic distance, half Ironman, then Ironman.

What’s been your favourite triathlon so far?

Well, the best triathlon I've done – it's a bit emotional – I lost my brother in 2018, and I did one in his memory. I’m a triathlon coach so for this one, I coached 90 people from the age of 9 to 65. We did training sessions at Lee Valley Olympic Park and in the Olympic pool, and went to Shepparton for open-water swimming and park run events. That was probably the most emotional and best race that we did because there was so much feeling behind it. 

What’s your favourite thing about triathlons, running, and/or cycling?

For me, it's all about the racing and the community aspect. I love when you go to a park run event and everyone’s there, having a good time. I also love the geeky side of going in hard with my training and trying to get faster. It takes so long to get a little faster, but I really like that. Once I realised that I just need to be consistent; put my trainers on, go out for a run, get out for a bike ride, that’s when I really began to enjoy it. No one's ever done a training session where they feel bad for having done it, so you need to just do it. 

Do you have any tips when it comes to training motivation?

Focus on having fun, rather than getting lost in the stats. As you get into triathlon and into running and cycling, it can be quite geeky. It can feel intense when everyone's talking about their pace, speed and distance. For me, there’s fun in just putting your shoes on and going for a run or a bike ride. It doesn’t always have to be about the distance or pace. When you focus too much on the numbers and the details it can take the fun out of it and you can lose interest or become disheartened. Who cares about that stuff if you had a good time?

What's your favourite running or cycling route?

I do a lot of cycling around Richmond Park because I'm based in London. I find it hard to go out somewhere where it doesn't take me over half an hour to get to because I have a young family now. I can get to Richmond in 20 minutes, and then I just do loops there, which I actually really enjoy, despite the monotony. 

What's your best advice for anyone starting out?

  1. Just start. Start really easy and make it achievable. By starting small you’ll be less tempted to procrastinate. Once you’ve got going, then you can challenge yourself to level-up and set yourself goals.
  2. Enjoy yourself. This is the most important thing. It's all about consistency and enjoyment. If you don't enjoy it, you're not going to be consistent. 
  3. Buddy up. By training with a friend or joining one of the hundreds of run / cycling clubs, you’ll find that you’re held accountable for your own progress. 

What's in your running belt or your backpack when you go on a long run?

Sweets. You know the pockets [in running clothes] that sports companies will advertise as a credit card holder? In mine, I've got just sweeties - soft raspberry drumsticks and stuff like that. I also keep my keys in there. I wear a Garmin too, all the time.

Have you got any pre or post training rituals? Do you do anything in particular for beforehand or when you come back?

I always have cake. I actually make my own now as I really enjoy baking (at the moment, I’m really loving this ginger cake recipe I’ve found). Plus, making it yourself means you can enjoy it fresh out of the oven. I do overnight oats, so make it the night before, and then I have it after my training session, followed by a zen moment.

Do you have any other pre or post-race rituals? 

Normally, if I'm doing an early morning long run, I just go off empty. I'll have a coffee, and that's about it. For post racing. there's nothing that I consistently do; other than make sure I'm getting good fuel in. I mean, as much as I love cake, having good protein is important. It's easy to think that you have to be really strict with yourself when you're doing a sport at any level, but you don't need to. 

Any events on your race calendar that you’re particularly looking forward to?

I've got the European Duathlon Championships in Portugal, so I'm looking forward to that. I'm really excited about it. I used to put a lot of pressure on myself to have a big race for the year but something switched in my head and I’ve realised that for me, it's more about consistency than taking on big races. Now my goal is just to better my times. I'm trying to get my 5K time down. So to answer the question, the European Championships is my big race for the year, alongside lots of little races and a few 5K runs, which I'm looking forward to.

If money were no object which race would you do?

I'm gonna do a couple of days cycling in Italy. So I plan to go to the Dolomites. Another thing I really wanna do is some days of the Giro, and the Tour de France. I’d prefer to do the Giro, because, coffee cake and pizza. I'm not a big fan of French food and for me, the race I do depends upon the food sometimes. 

What's your favourite event you have ever done?

The Dorney Lake triathlon, because it's got a lap circuit and closed roads. It's where they hosted rowing in the Olympics. The atmosphere is great because it involves just doing laps around the lake and there’s a really nice, family environment with ice cream vans around, kids enjoying themselves, people with their dogs. A real community environment. And the land is flat, which is a key detail for cycling and running. 

There we have it. We found Tej’s interview so insightful, particularly when it comes to staying grounded in ourselves and tracking our own progress, rather than getting lost in comparison. Oh, and keeping sweets in those coin pockets in your running shorts – genius. If Tej has inspired you to take on an event, check out the best triathlons on Let’s Do This and why not sign up? Until next time, we’re off to bake a cake to eat before our next training session – #balance.

5 reasons why The ROC Trilogy is a must - for everyone

5 reasons why The ROC Trilogy is a must - for everyone

The beauty of THE ROC Trilogy? It’s a challenge like no other, but you don’t have to be an elite athlete to take part. We caught up with personal trainer and resilience coach Slav Josephson to find out what he thinks makes the ROC so special.

After a near-death experience with sepsis in 2021, the first endurance event that personal trainer Slav Josephson took on after leaving the ICU, was THE ROC Trilogy. He caught THE ROC bug and has since been encouraging his clients to take part, too. So, why do people of all backgrounds love THE ROC Trilogy so much? What makes it so unique? We caught up with Slav to find out. 

1. It’s inclusive and beginner-friendly

The beauty of THE ROC Trilogy? It’s a challenge like no other, but you don’t have to be an elite athlete to take part. Slav believes it’s the idea of cut-off times that puts people off taking part in endurance events. With THE ROC Trilogy, you needn’t worry about that. “THE ROC is super good with stuff like this”, says Slav. “Even if you don’t make the cut-off time, the team still lets you finish the race. With THE ROC Wales for example, you have a time to meet at a certain point up Snowdon. If you don’t make that time, you can just turn back and finish the race, without running the full distance, you will still get your medal just with a different ribbon. If you want to encourage people to do events like this, that’s a massive part of it, because then they’re not scared about not completing it”. 

2. The breathtaking views

THE ROC Trilogy offers views like no other. During THE ROC Wales, you’ll witness panoramic views from Snowdon. THE ROC England will see you biking past Coniston water. THE ROC Scotland promises tip-top views of Ben Nevis – to name just a few of the highlights. Slav’s favourite one to take part in is ROC Wales. “Wales in particular is just on a different level”, he says. “You start off at the sea on the beach, go through the forest, pass waterfalls and rivers. The 50k distance goes by just like ‘that’ because you’re just like ‘wow, wow, wow’. It’s like the whole world is condensed into one spot”. One thing that’s an absolute must on your packing list: a camera. 

3. It’s a huge confidence boost

Speaking of THE ROC Scotland, Slav says it’s the toughest challenge he’s ever taken on but that the feeling of completing it has boosted his confidence. When he took part, it was during the peak of a bad storm. “People who were supporting me were like ‘we’re getting weather warnings and they’re shutting train stations – but Slav is doing THE ROC!”, he says. “I literally had cramps everywhere but when I crossed that finish line, the feeling was unexplainable. A massive chunk of people never turned up and a big chunk didn’t finish. Being part of those who finished, it makes you realise your strength and you can transfer this into everyday life. When something happens in your life – like my illness – you think ‘if I can do that, I can cope with tasks in everyday life, as well’”, says Slav. If that’s not a good reason to take part, we don’t know what is.

4. The warm welcome

THE ROC Trilogy welcomes you into an inclusive community. “It’s nothing like the other big brands of triathlons where you’re literally just a number”, Slav says. “THE ROC is very family oriented. Everyone knows your name and there’s lots of chat before the race. There’s no egos. If anything needs sorting out, the team will do their best to help. With other brands, if you need help with anything, they will just send you a link to the rules”. As well as the support from THE ROC’s event organisers, Slav notes a great sense of camaraderie amidst his fellow participants. He says: “This guy, Iain, he wins everything. I don’t know how he does it. People who win other events I’ve taken part in, they wouldn’t just stop and chat to you – because they’re winners. Iain [winner of THE ROC] stops and talks, we message on Instagram. That’s the great thing about THE ROC”. 

5. It enhances your training regime

Training for THE ROC Trilogy involves strengthening all areas of your body through swimming, biking and running. This enhances your training regime and reduces your chance of injury in all disciplines. Taking part in an endurance event like THE ROC “will keep you in your training regime”, says Slav. “The fear factor makes you get out there and train, be nervous about it, and makes you feel alive. It’s the mental aspect, too”, he continues, “you finish the event and think ‘oh, maybe I’m better than I think”. 

If Slav’s story has left you feeling inspired, why not sign up? 

Feeling inspired? 

We thought so! Learn more about THE ROC events below:

THE ROC Wales (11th May 2024)

THE ROC England (7th September 2024)

THE ROC Scotland (5th October 2024)

To follow Slav and support him in his next endurance triathlon, click here.

5 endurance event prep tips, with coach Slav Josephson

5 endurance event prep tips, with coach Slav Josephson

So, you’ve signed up to an endurance event (good choice), but where do you start when it comes to preparing? There are a few points to consider, to make sure you get the most out of your event, whether you’re taking part as a newbie or an elite athlete.

So, you’ve signed up to an endurance event (good choice), but where do you start when it comes to preparing? There are a few points to consider, to make sure you get the most out of your event, whether you’re taking part as a newbie or an elite athlete. We caught up with personal trainer, fitness instructor and resilience coach Slav Josephson to get the lowdown on his top prep tips for endurance events. (To follow Slav or support him on his next challenge click here).

1. Consider the extras in your kit

When it comes to endurance events, the kit will take a little more consideration than a marathon, for example. Slav notes the importance of “proper trail shoes – like mid to high trainers”. You’ll be traversing rugged terrains in all weathers so specialist shoes will stand up to those demanding environments. Aside from the obvious gear and safety requirements, Slav recommends running sticks - they’ll help you to navigate tricky obstacles without breaking your stride. Finally, “a GoPro or phone camera”, says Slav, “you don’t wanna miss the views!” We couldn’t agree more. 

2. Train in your gear

Once you’ve chosen the right gear – and all the extras you’ll need to embrace the adventure – Slav recommends training in your gear before the big day. Of course, when it comes to your running shoes, you need to wear them enough during training so they’re comfortable in time for your endurance event, with no rubbing or blisters. Slav also recommends training with your backpack and running sticks so you get used to having them with you when you hit the trails. 

3. Adjust your training

Whether you’re taking on an endurance event to finish it, or you’re in it for the camaraderie and breathtaking views, you can’t go wrong in adjusting your training to meet the demands of endurance events. “I’d incorporate high elevation into one of my weekly runs”, says Slav, “as well as a brick session run – usually followed by a bike or mountain hike, or even a treadmill session or spin”. Brick training refers to training that features two different disciplines – usually a run followed by a biking session. Many athletes find it useful for getting their bodies used to moving from one sport to the next in a single session, without experiencing the dreaded “jelly legs”. 

4. Train hard, but don’t stress over speed

The best part of an endurance event is the breathtaking views and sense of camaraderie amongst your fellow participants. Whilst Slav recommends preparing your body by gradually increasing your mileage and speed, he also notes the importance of not stressing over pace and speed. When training his clients in the past, he notes that they appreciated having “no stress over cut times. “If you don’t make a certain point, you can turn around and still finish the race. Just a little shorter”, he says. Reaching personal bests are great but with an endurance event, the very act of finishing it will give you a huge confidence boost. “Just go out there and do your best under the circumstances”, says Slav. 

5. Master the endurance mindset

By their very nature, training for endurance events can take their toll as your body and mind push past boundaries you may not have come up against before. Whilst this will undoubtedly take willpower and determination at times, remember not to compare yourself to others. Your own progress is what counts. “Like with any other training, be prepared for bad days. Realise that it’s the bad days that create us”, says Slav. On the days that feel hard, remind yourself why you’re doing this, don’t take yourself too seriously and of course – think about those incredible views from the top. 

Feeling inspired? 

We thought so! Learn more about THE ROC events below:

THE ROC Wales (11th May 2024)

THE ROC England (7th September 2024)

THE ROC Scotland (5th October 2024)

Fundraiser of the month - Ryan

“I’m raising money for the Meningitis Research Foundation and for me, raising awareness is equally as important.”

How did you first start fundraising? What was your motivation?

My brother, Graham, passed away from a rare strain of meningitis in 2019, aged 20. Since then, life hasn’t been the same for myself, my family, or  his friends. This is  something that will never make sense. Graham didn’t have any of the usual meningitis symptoms; he was fit, healthy and young. The illness took him within hours.

Why did you choose the Meningitis Research Foundation (MRF)?

Since Graham’s death, I’m committed to raising as much money as I can for the Meningitis Research Foundation and for me, raising awareness is equally as important. When you’re at university, you think you’ve got your whole life ahead of you, but meningitis can strike very quickly. I encourage everyone to look up the symptoms of meningitis. It can affect anyone at any time. Being knowledgeable about this killer disease could help save the lives of those close to you.

What support do you get from the Meningitis Research Foundation? 

The MRF are very supportive. They offer  regular fundraiser check-ins, training webinars, a Facebook group for fellow marathon runners and  of course, massage and plenty of food and drinks at the end of the marathon!

What do you get from fundraising?

The key benefit for me personally is raising awareness, so I feel like I’m making a difference. There are also other benefits I’ve found such as meeting other people who have sadly suffered similar loss. I’ve made lots of friends through running and it’s given me the chance to spend time with like-minded people.

For people starting out, what are your top tips?

You don’t have to be a runner to run a marathon. Running events are about bringing people together and doing something positive. The main thing is to enjoy it. Pushing yourself out of your comfort zone also gives you a great sense of achievement and is great for building resilience.

What are some of the most memorable ways you’ve raised money for MRF?

The Richmond Half Marathon was the first event I ran in Graham’s honour. Lots of Graham's friends and family ran it too. Most of us had never ran 5k prior to this, but everyone completed it. It was the first time I realised I could use running as a ‘force for good’, and since then I’ve ran in five events on behalf of MRF.

What are your goals for this year?

My personal running goal is aiming for a PB of sub 3hrs 25 in the 2024 TCS London Marathon . I’d better continue with the training!

My ongoing life goal is to raise both money and awareness for the Meningitis Research Foundation. So far we’ve raised over £36,000 in memory of Graham and I will continue to fundraise to defeat meningitis. If I can help raise awareness and it saves another family from going through what my family have been  through, then I will have made a difference.

I think Graham would be really proud of us. My just giving link is https://www.justgiving.com/fundraising/RyanW2024

Learn more about MRF and how you can get involved here.

Top reasons to sign up for a charity run today

Looking for fresh training motivation? Want to make a difference with your running? Signing up for a charity run may just do the trick.

Looking for fresh training motivation? Want to make a difference with your running? Signing up for a charity run may just do the trick. Other than raising money for a great cause, there are SO many reasons to get involved. Here, we take a look at why you might like to sign up for a charity run. 

Enjoy extra support

Once you’ve signed up for a charity run, you’ll find you get plenty of support from your chosen charity before, during and after the race. Each charity has its own way of supporting runners but fundraising tips, training plans and branded T-shirts are all pretty common. Some charities even offer post-race massages and parties, or waterproofs and extra kit on the day, to make sure unpredictable weather can’t rain on your parade. 

The fun of fundraising 

The joy of charity running can begin long before the start line. If you plan to go the extra mile with your fundraising, what better time to arrange a social event and help spread the word? Whilst pre-run fundraising events aren’t a requirement, they’re the perfect excuse to get creative, get your friends together and get your sponsorship form filled. 

The roar of the crowd

Most charities have designated cheering points where supporters can give you an extra-loud cheer and shout out your name on the way past. They’ll usually direct your friends and family here, too, so they can get a good view. A roar of cheers from family, friends and other supporters will have you feeling like a superhero for the day. 

Make a positive difference

Lacking motivation? Nothing gets you up and running like making a difference to a cause you care about. When you’re on those last few miles and your energy might be flagging, the thought of running for a charity close to your heart will help spur you on to the finish line. This is your moment to give something back. 

Raise awareness

With lots of spectators and even the chance of media coverage, marathons and other running events are the perfect place to spread the word about your chosen charity. Plus, any fundraising efforts in the lead-up to the event provide a precious opportunity to chat to your sponsors about how your charity makes a difference. 

Raise extra money through Gift Aid

If your sponsors are UK tax payers and fill out a few extra details on your sponsorship form,  the charity you’re running for can claim tax relief, which puts even more money into the charity pot. This is known as Gift Aid and makes a huge difference to your fundraising efforts. 

Reach your goals

Training for a charity run will boost your fitness, help you to set and achieve new personal bests and give you motivation to achieve your goals. On those days when you’d rather snuggle back down under the duvet, having your charity at the heart of your training will give you a good reason to get up and achieve great things. 

Socialise and have fun 

You can always count on a charity event to play host to all sorts of weird and wonderful costumes and of course, plenty of fun. They’re also a great opportunity to network with like-minded people and make friends. The positive atmosphere and sense of camaraderie at these events can be addictive.  

The charity runner’s high

There’s the runner’s high and then there’s the charity runner’s high. Can you imagine completing the race and thinking about how all your hard work will help to change lives? Not much can beat that finish-line feeling after a charity run. 

Top Tri Tips

5 beginner tips for getting into triathlon

Triathlete and Hits Radio DJ Hattie Pearson is here to share her best triathlon tips for beginners. From her top hacks for gearing up without it costing a fortune, to keeping motivated and of course, crossing that finish line...

Triathlete and Hits Radio DJ Hattie Pearson is here to share her best triathlon tips for beginners. From her top hacks for gearing up without it costing a fortune, to keeping motivated and of course, crossing that finish line, here’s the lowdown on setting yourself up for triathlon success. Over to you, Hattie. 

1. Set your goal and go smash it!

Choose an event that’s suitable for you and that you think you’ll enjoy. Book something that’s challenging enough that you’ll feel you’re pushing yourself, but nothing too difficult that you’ll end up injured because, where’s the fun in that? Find an event that’s local to you to save on travelling and additional stress. There are hundreds of events nationwide. 

After doing one sprint distance triathlon in 2021, I knew I wanted to up the distance; that’s when I applied to be part of Team Outlaw and got a place to compete in my first ever middle-distance triathlons at Outlaw Half Nottingham and Outlaw Half Holkham. I loved every minute!  

2. Beg/borrow/buy second hand

Triathlon can be — but doesn’t need to be — expensive and very addictive. I’m telling you now, because once you’re in, there’s no looking back! Starting out, you definitely don’t need all the gear. Think of people you could potentially borrow from if you don’t have specific items. There is so much second-hand kit available online too; think of all those now-unwanted lockdown purchases. You could find an absolute steal and save yourself a fortune. I did my first triathlon on a hybrid bike with a rusty chain!

3. Safety first 

Make sure you’re safe! Open water swimming comes with risks, and that’s why it’s always important to do it as part of an organised group. 

In terms of the cycling element, you’ll see bikes that are worth thousands of pounds that look like spaceships, but as long as yours is road worthy and safe, it doesn’t need to be anything special — put a baguette in a basket on the front of your bike if you really want to! Oh yeah, and don’t forget your helmet! You don’t need to spend thousands on a new bike; just hop on the saddle, give it a peddle and see whether you get the bug.

4. Group training FTW

Whether it’s your local park run, your regional triathlon club or some colleagues from work who like riding their bikes at the weekend, try to find others to train with. Triathlon is a solo sport when it comes to race day, but when you’re putting in the hours of training, you want to have fun and making it social makes it less daunting. From joining communities like 10IronWomen and Manchester Triathlon Club, I’ve made friends for life and learned so much from more experienced athletes who are willing to share their tips.

5. Smile for the camera!

Don’t worry about your time or pace on your first time out. You’re a newbie to the sport and there’s no need to put added pressure on yourself to be doing as well as Colin from accounts whose been doing triathlons for 30+ years! Bring supporters along with you. Recruit your friends or family to be there cheering you on and soak up the atmosphere. You’ve put in some hard work and the very least you deserve is a hug at the finish line and a lift home! 

Hattie Pearson is a HITS Radio DJ and an ambassador for Outlaw Triathlon. You can use her discount code  – HATTIEXOL24 – for 5% off your race entry and Outlaw will donate a further 5% to Hattie’s chosen charity, Fund Her Tri.

https://www.instagram.com/hattiepearson/

Time to Tri

Top Tips: Why it’s Time to Try a Tri

Professional triathlete and British Triathlon accredited coach, Natalie Lawrence shares five tips on how to get into a triathlon and why you might like to get started...

Fancy trying something new? Triathlons may be the thing for you in 2024. The challenge of mastering three disciplines to complete a triathlon attracts people of all ages and abilities to try the sport that combines swimming, biking and running. Getting to the stage of crossing the finishing line of this exhilarating sport involves physical and mental strength – and it’s totally worth it!

Professional triathlete and British Triathlon accredited coach, Natalie Lawrence shares five tips on how to get into a triathlon and why you might like to get started:

1. It’s a hugely rewarding achievement

Sometimes the best rewards come from stepping out of your comfort zone. Overcoming self-doubt and feeling a little scared means that being consistent with training and getting to the finishing line will be even more rewarding. For beginners, I recommend starting with a super-sprint, or sprint distance race. These are typically short swim legs of around 200-400m and they’re based in the pool or open water. See if you enjoy it before investing more time (and money) into the sport. Then you could try a longer, more challenging event. Events like the Outlaw Triathlon Series offer long distance events as well as sprints, aquathlons (swim-run) and aquabikes (swim-bike), which are ideal for a first event. Not only that, but you can watch more experienced triathletes do their thing, too

2. Make friends and discover new communities

Triathlon is a lifestyle sport that can fit into the time that you have available. Having four young children myself and running a coaching business, I schedule time for training so that I don’t feel guilty for interrupting family life. Triathlon is a friendly and sociable sport, so you’re likely to meet lots of like-minded people. Finding your tribe can help you to feel more connected and self-confident, which you can achieve by being part of a club or group, or simply just through chatting to others at events. Many of my lifelong friends have come from the sport and I continue to make new connections the more I’m involved in the community. 

3. Invest in your lifelong fitness and health 

The commitment of working towards a big goal has physical, mental, social, and emotional benefits. By spreading training across three disciplines, you create a broad fitness base using different muscles and energy systems. Spreading your time across swimming, cycling, and running also reduces your injury risk and provides an endless source of learning. I recommend strength training alongside triathlon as it is important for injury prevention, rehabilitation, and overall strength and power improvements. All this training, of course, must be supported with good nutrition and recovery. Once you’ve mastered these aspects, you’ll not only be a good triathlete, but will have improved your long-term positive health.

4. It doesn’t have to cost the earth 

Triathletes can be flashy with their shiny bikes and fancy gadgets. However, it doesn’t have to cost the earth, especially at beginner level. There are events where the swim takes place in a pool, so you just need your regular swimwear, and if you already own a bike, you have a head start. Many events can be completed on mountain or hybrid bikes. You need a cycle helmet and, of course, a pair of running shoes – but you might not need much new equipment to get started. As you progress in the sport (note: it’s very addictive), there are plenty of second-hand triathlon bargains, as well as free training advice and programmes available on the internet. When you start, the hours you put into training are much more important than the pounds you invest into gear. It would be worth investing in a coaching plan as you progress, to give you the best tools for achieving your multisport goals.

5. You are never too old to Tri 

It’s never too late to start! This is the beauty of triathlon; it welcomes and caters for all ages. Whether you’re a beginner or want to compete for your country at the world championships, there are age groups up to 90+ at all triathlon events! If you are fit, healthy and up for the challenge, there’s nothing to stop you from taking on your first triathlon. Plus, you never know who you’re inspiring along the way.

Natalie Lawrence is an ambassador for the award-winning Outlaw Triathlon Series, which features events from sprint to long-distance. She combines professional sport with being a mum to four young children and running a coaching business for all levels of triathlete: www.nlfitness.net

Why consider an ultra marathon? And how to start

Why consider an ultra marathon? And how to start

Ultra marathons are gathering popularity for good reason, though there are still some myths and reservations around the sport. Here, we explain what’s involved in an ultra and expel the one common myth that often puts people off (Spoiler: you don’t need to be an elite athlete to run one). Plus, we explore how to train for an ultra marathon and one handy hack that makes signing up for one, a whole lot easier. Lace up, let’s go. 

What’s the difference between a marathon and an ultra marathon? 

A marathon spans a standard distance of 26.2 miles; an ultra marathon is considered to be anything longer than that. Technically speaking though, ultras tend to be around 31 miles. Another major difference is that marathon runners usually check their completion times, whereas with an ultra, you can run, jog or walk at your own pace and you won’t find anyone asking “What was your time?” at the finish line. Once you’ve completed an ultra, who cares about time? Nobody – you’re a legend. 

Do you have to be an elite athlete to run an ultra marathon? 

No, though phrases like “ultra marathon” and “extreme sport” sound pretty intense, anyone can go for it. You will of course need to train and prepare for an ultra, but we’ll cover that later. What makes ultra marathons accessible is that you’re encouraged to run at your own pace; even more so than if you were running a marathon. Even elite runners turn the dial down on their speed during an ultra marathon. This provides the perfect opportunity to chat and take in the sights and scenery along the way. It’s about enjoying the route to the finish line; not the time. 

What’s so good about ultra marathons? 

There are so many reasons why people love ultra marathons. Of course, there’s the health and fitness benefits, the fresh challenge, the endorphins, beautiful scenery, new destinations and the much-loved sense of camaraderie. Not forgetting the opportunity to make new friends. Though longer in distance than a marathon, ultras offer more time to slow down, catch your breath and chat to fellow participants. 

Where do ultra marathons take place?

You’ll find them all over the world. If you’ve got wanderlust, taking on an ultra is the perfect excuse to explore far-flung destinations. From Africa to Australia and Barbados to Brazil, ultra marathons take place in some of the most beautiful locations across the globe. Of course, there are also plenty of UK-based events, from the Isle of Wight to the Lake District. Where would your dream ultra destination be? Take a look at Action Challenge for ultra inspiration.

How do you train for an ultra?

It’s a good idea to give yourself around six months to train for an ultra marathon, maybe more if you’re new to long distance running or walking. For your first two months of training, start by slowly building your distance and mileage. Avoid increasing your mileage by more than 10% each week because this can lead to injury. Around four months before the event, add one hill workout and one speedwork run per week into your routine. Two months before, add a trail run (or run on terrain that’s similar to the one at your event). Finally, two weeks before the big day, decrease your mileage by around 20% and focus on rest and nutrition. This will give your body time to recover, so you can give it your best.

How to prepare for an ultra marathon?

Once you’ve got your training plan pinned down, there are a few more key points to consider in your ultra prep. 

  1. Prioritise nutrition. Make sure you have a strong nutrition plan for before, after and during the ultra, to keep your energy levels up. 

  1. Wear your kit in. Don’t save your new gear – particularly not your running shoes – for the big day. Make sure you get plenty of wear out of your kit in advance, to reduce chafing, rubbing and blisters.

  1. Make time to rest. Your body needs to recover from training before taking on a challenge. Schedule plenty of time for rest and to get yourself in the right mindset before the big day. 

  1. Take layers and waterproofs. Make sure you expect the unexpected when it comes to the weather. Pack plenty of layers that you can slip in and out of depending on the temperature, and don’t forget waterproofs for any surprise showers along the way. 

What’s different about an Action Challenge ultra? 

Action Challenge ultra events are different to anything we’ve seen before in the world of ultras. They’re popular because the team at Action Challenge creates a fully immersive, memorable experience. Rather than simply taking part in an ultra and going home, you’ll be whisked away to some of the most amazing locations and iconic sights across the globe. Action Challenge take care of the full end-to-end organisation for you, from the ultra itself, to unforgettable sight-seeing adventures and even your accommodation. You can leave it all in their hands whilst you focus on training and preparing. Plus, by signing up through Action Challenge, you’ll be fully supported on your ultra journey, every step of the way. 

So, if you’ve been thinking about taking on an ultra marathon, this is your sign. Check out Action Challenge to find your next, fully-organised adventure. It’s really worth a look. 

Runner's wishlist

The Let's Do This team's Christmas wishlist

From swanky running socks to backpacks and running assessments, there’s no need to check this list twice – we’ve rounded up the best gifts for runners and cyclists, with a wishlist made by our team of running experts.

From swanky running socks to backpacks and running assessments, there’s no need to check this list twice – we’ve rounded up the best gifts for runners and cyclists, with a wishlist made by our team of running experts. Look no further for the ultimate present inspo from the Let's Do This team.

The ultimate running backpack - Venturelite 18

"I'm looking for a new running backpack for work and to hit the trails at the weekend and this Venturelite 18 pack looks like it covers all bases".

Oscar, LDT Team member

A triathlon-ready racebelt - Zone3 racebelt

"This is my favourite little upgrade to my running / triathlon race kit. It's great for holding my bib number so I don't have to poke holes in my favourite tops or risk poking myself with those dreaded safety pins! Plus it's great to keep my gels handy, and easy to take on/off (especially during the many kit changes during a triathlon!).

Steph, LDT Team member

Some swanky running socks - Satisfy running socks

"When it comes to Christmas presents, I love using them as an excuse to add a little luxury to 'standard' items that I use every day. And who doesn't love swanky running socks?! At £50 a pair, they are definitely on the expensive side, but they are so soft and cushioned - I'm hooked!"

Sam, LDT Team member

Marathon-training trainers - Brooks Ghost Max

I've signed up for my first ultra next year (!), so I'm really looking to up my cushioning game given all the miles I'll be doing! And the new Brooks Ghost Max look perfect for this.

Lisa, LDT Team member

Running-worthy bobble hat - Ronhill bobble hat

"I've always found winter hats to be very functional and plain – not only does this look fantastic it looks like it'll keep my head warm for days. And who wouldn't want a reflective bobble to keep you seen on dark winter days."

Sim, LDT Team member

A lux waterproof running jacket - Soar All Weather jacket

"It's dark, it's cold and there's a chance that it's raining sideways. Running in winter sucks, so if there's anything that makes it easier or more comfortable I'm in. SOAR's All weather jacket looks incredible. Breathable, warm and insulated. Sure, it's pricey but I've always found SOAR to deliver in terms of performance and durability."

Luke, LDT Team member

Personalised race-day tags

"The perect motivation when you lace up your shoes to go for a run"

Harry, LDT Team member

Cosy Running Gloves - Trailheads power gloves

"There is nothing worse than chilly fingers on a run"

James, LDT Team member

Cross Country Running Spikes - Nike Zoom Dragonfly

"It’s been very wet already for XC season and my current spikes have a huge hole in the top of them - time to be treated to a new pair!

Simon, LDT Team member

Massage gun - Recovapro SE 1.0 Massage Gun

Steph D, LDT Team member

Inspiration. Delivered.

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