We are BACK!

Faye and Nick catch up after having had a wee break from podcasting! Then a good chinwag with Jen and Sim Benson, authors of the book 'Smart Running' who discuss their background in running and coaching, the impact of technology and social media on running, and the importance of trusting oneself in training.

They emphasize the need to find a balance between extremes and to listen to one's own body and intuition. The book provides accessible and informative guidance on various aspects of running, debunking myths and providing evidence-based information.

Takeaways

• Find a balance between extremes and trust your own body and intuition in training.
• Be cautious of sensationalist information on social media and seek evidence-based guidance.
• Jen and Sim Benson's book 'Smart Running' provides accessible and informative guidance on various aspects of running.
• The book debunks myths and provides evidence-based information to help runners make informed decisions.
• Consider the individuality of each runner and the need for personalized approaches to training and nutrition.

Thanks for being part of our running community. Keep clocking those miles, keep pushing your limits, and above all, keep finding joy in the run. See you on the next episode of Maximum Mileage Running Podcast!

JOIN OUR FREE FACEBOOK GROUP! Your support here helps to keep making content and weekly podcast episodes... in return, you will have access to fantastic discounts through our numerous partners, plus we upload lots more content and chat to help you with your running!

Thanks to all our partners at Maximum Mileage who you can get huge discounts via the Maximum Mileage Facebook Group! :

• Runderwear https://www.runderwear.co.uk/
• Truestart Coffee https://www.truestartcoffee.com/
• Torq Fitness https://www.torqfitness.co.uk/
• Protein Works https://www.theproteinworks.com/
• Ugoku Projects https://ugokuprojects.com/
• Solemate https://www.sole-mate.uk/

You can find more resources including the blog or enquire about having one...

Summary

Frank Wainwright shares his journey into ultra running, the community, and his charitable efforts. He discusses his experiences with extreme events like the Tunnel Ultra and the Brathay 10 in 10, highlighting the physical and emotional challenges. Frank's dedication to youth-focused charities and his passion for supporting young people is evident throughout the conversation.

Frank Wainwright discusses his Big Tour of England, a running event to raise funds for Brathay Trust, a chosen charity. He shares details about the route, fundraising, and the impact on youth development. Frank also talks about his experiences, challenges, and the support he receives from sponsors and the community


https://frankpublishing.com/the-big-toe-links-page/

Thanks for being part of our running community. Keep clocking those miles, keep pushing your limits, and above all, keep finding joy in the run. See you on the next episode of Maximum Mileage Running Podcast!

JOIN OUR FREE FACEBOOK GROUP! Your support here helps to keep making content and weekly podcast episodes... in return, you will have access to fantastic discounts through our numerous partners, plus we upload lots more content and chat to help you with your running!

Thanks to all our partners at Maximum Mileage who you can get huge discounts via the Maximum Mileage Facebook Group! :

• Runderwear https://www.runderwear.co.uk/
• Truestart Coffee https://www.truestartcoffee.com/
• Torq Fitness https://www.torqfitness.co.uk/
• Protein Works https://www.theproteinworks.com/
• Ugoku Projects https://ugokuprojects.com/
• Solemate https://www.sole-mate.uk/

You can find more resources including the blog or enquire about having one...

Summary

In this episode, Nick and Faye discuss the current weather conditions and the challenges of running in the rain and their coaching tip of the week is encouraging runners to embrace training in bad weather to build resilience.
Faye discusses her next race at Forest of Dean and her goal of setting a personal best. In this conversation, Nick Hancock shares his experience of participating in the Brecon to Cardiff Ultra Marathon. He discusses the toughness of the race and the challenges he faced, particularly with uphill climbs and boggy areas. Nick also talks about the mindset shift he had during the race, where he decided to race and started overtaking other runners. He reflects on the positive impact of a strong mindset and the areas he can improve for future races. Nick concludes by discussing the last climb of the race and his overall positive experience with Run Walk Crawl events.

Takeaways

• Embrace training in bad weather to build resilience and be prepared for race day conditions.
• Focus on running by effort rather than pace, especially in challenging weather conditions.
• Stay mentally engaged during races and avoid distractions that can lead to losing focus.
• Set realistic goals and work on regaining confidence after setbacks in training or racing. Maintaining a positive mindset can make a significant difference in a race, allowing you to push through challenges and perform at your best.
• Efficiency at aid stations can save valuable time during an ultra marathon, allowing you to stay focused and maintain momentum.
• Having experienced runners around you can provide motivation and inspiration to push harder and achieve better results.
• Reflecting on both the positives and areas for improvement after a race can help you learn and grow as a runner.
• Participating in well-organized events can enhance the overall race experience and provide opportunities for personal growth.

Thanks for being part of our running community. Keep clocking those miles, keep pushing your limits, and above all, keep finding joy in the run. See you on the next episode of Maximum Mileage Running Podcast!

JOIN OUR FREE FACEBOOK GROUP! Your support here helps to keep making content and weekly podcast episodes... in return, you will have access to fantastic discounts through our numerous partners, plus we upload lots more content and chat to help you with your running!

Thanks to all our partners at Maximum Mileage who you can get huge discounts via the Maximum Mileage Facebook Group! :

• Runderwear https://www.runderwear.co.uk/
• Truestart Coffee https://www.truestartcoffee.com/
• Torq Fitness https://www.torqfitness.co.uk/
• Protein Works https://www.theproteinworks.com/
• Ugoku Projects https://ugokuprojects.com/
• Solemate https://www.sole-mate.uk/

You can find more resources including the blog or enquire about having one...

Summary

The conversation discusses a recent research study on exercise-based injury prevention in endurance runners. The study found that there is no significant positive effect of exercise-based prevention programs on reducing injury risk and injury rates in endurance runners. However, the study also highlights the importance of supervision and adherence to the program, as studies that had close supervision showed a positive effect. The conversation emphasizes the need for individualized strength and conditioning programs, consistent engagement with the program, and consideration of broader healthy behaviours in lifestyle. Future studies should focus on larger-scale, long-term prospective studies and explore the multifactorial nature of overuse injuries in runners.

Takeaways

• Exercise-based prevention programs do not have a significant positive effect on reducing injury risk and injury rates in endurance runners.
• Supervision and adherence to the program are important factors that may contribute to the effectiveness of exercise-based prevention programs.
• Individualized strength and conditioning programs, consistent engagement, and consideration of broader healthy behaviors are recommended for runners.
• Future studies should focus on larger-scale, long-term prospective studies and explore the multifactorial nature of overuse injuries in runners.

Chapters

00:00
Introduction and Background

03:11
Summary of the Research Study

06:17
Supervised vs. Non-Supervised Strength Training

09:22
Future Research and Recommendations

18:05
Practical Advice for Runners

23:42
Limitations of Current Research and Future Studies

31:40
Takeaways and Conclusion

Thanks for being part of our running community. Keep clocking those miles, keep pushing your limits, and above all, keep finding joy in the run. See you on the next episode of Maximum Mileage Running Podcast!

JOIN OUR FREE FACEBOOK GROUP! Your support here helps to keep making content and weekly podcast episodes... in return, you will have access to fantastic discounts through our numerous partners, plus we upload lots more content and chat to help you with your running!

Thanks to all our partners at Maximum Mileage who you can get huge discounts via the Maximum Mileage Facebook Group! :

• Runderwear https://www.runderwear.co.uk/
• Truestart Coffee https://www.truestartcoffee.com/
• Torq Fitness https://www.torqfitness.co.uk/
• Protein Works https://www.theproteinworks.com/
• Ugoku Projects https://ugokuprojects.com/
• Solemate https://www.sole-mate.uk/

You can find more resources including the blog or enquire about having one...

Summary

The conversation covers topics such as lack of appetite during training, managing nutrition during menopause, recovery strategies, pacing long runs, fasted training, mobility work, and fueling with gels. The conversation covers topics such as the timing and benefits of caffeine gel, fueling for different types of runs, taking a break from long runs, and transitioning from slow to fast running.

Takeaways

• Lack of appetite during training can be managed by eating smaller portions more frequently and focusing on nutrient-dense foods.
• During menopause, it is important to track and understand your body's individual needs and adjust training and nutrition accordingly.
• Recovery strategies should focus on the basics such as good sleep, rest, nutrition, hydration, and stress reduction.
• Long runs should be paced based on training goals and can include specific pace sections as race day approaches.
• Fasted training is not recommended, especially for females, as it can have negative effects on hormones and bone density.
• Mobility work can be beneficial for improving range of motion and balance, especially for trail and off-road runners.
• Fueling with gels should be personalized based on body weight and carbohydrate needs, with gradual increases in intake during training.
• Caffeine gels can be used strategically during races, but absorption may vary depending on the intensity of the run. Caffeine gel should be consumed about 90 minutes before the end of a marathon to allow time for absorption and performance enhancement.
• Fueling during long runs is important for performance and recovery, especially during marathon-paced runs.
• Taking a break from long runs can be beneficial to prevent burnout and rediscover the joy of running.
• Transitioning from slow to fast running requires gradually increasing intensity and getting used to being comfortably uncomfortable.

Thanks for being part of our running community. Keep clocking those miles, keep pushing your limits, and above all, keep finding joy in the run. See you on the next episode of Maximum Mileage Running Podcast!

JOIN OUR FREE FACEBOOK GROUP! Your support here helps to keep making content and weekly podcast episodes... in return, you will have access to fantastic discounts through our numerous partners, plus we upload lots more content and chat to help you with your running!

Thanks to all our partners at Maximum Mileage who you can get huge discounts via the Maximum Mileage Facebook Group! :

• Runderwear https://www.runderwear.co.uk/
• Truestart Coffee https://www.truestartcoffee.com/
• Torq Fitness https://www.torqfitness.co.uk/
• Protein Works https://www.theproteinworks.com/
• Ugoku Projects https://ugokuprojects.com/
• Solemate https://www.sole-mate.uk/

You can find more resources including the blog or enquire about having one...

WELCOME BACK!!

Summary

In this episode, Nick and Faye discuss their return to the podcast and upcoming races and training plans. They also provide a personal update and share their thoughts on ice baths. The hosts read reviews from listeners and offer a coaching tip on the importance of the long run. They emphasize the need to focus on training volume over the length of the longest run.

Nick also talks to one of his runners, Andy Grant.

Andy shares his running journey, from his weight loss transformation to his progress in various races. He discusses the challenges of running during lockdown and the impact of his foot specialist wife on his training.

Andy provides tips for foot care in ultra marathons and reflects on his racing experiences, including the Brighton Marathon.

He discusses the importance of learning from mistakes in ultra running and shares his upcoming race plans.

Andy also discusses his nutrition and his experience working with Nick as a coach.

Takeaways

• Weight loss can have a significant impact on running performance and overall health.
• Foot care is crucial in ultra marathons to prevent blisters and other foot issues.
• Learning from mistakes and adjusting training strategies can lead to improvements in performance.
• The coach-athlete relationship is essential for effective training and achieving goals.

Thanks for being part of our running community. Keep clocking those miles, keep pushing your limits, and above all, keep finding joy in the run. See you on the next episode of Maximum Mileage Running Podcast!

JOIN OUR FREE FACEBOOK GROUP! Your support here helps to keep making content and weekly podcast episodes... in return, you will have access to fantastic discounts through our numerous partners, plus we upload lots more content and chat to help you with your running!

Thanks to all our partners at Maximum Mileage who you can get huge discounts via the Maximum Mileage Facebook Group! :

• Runderwear https://www.runderwear.co.uk/
• Truestart Coffee https://www.truestartcoffee.com/
• Torq Fitness https://www.torqfitness.co.uk/
• Protein Works https://www.theproteinworks.com/
• Ugoku Projects https://ugokuprojects.com/
• Solemate https://www.sole-mate.uk/

You can find more resources including the blog or enquire about having one...

Want to uncover the secrets behind capturing the perfect race shot? Hear the inspiring journey of David Miller, from a passionate runner to a renowned sports photographer. Discover how his love for running and an unexpected gift of a DSLR camera during lockdown catapulted him into the world of sports photography.

Dive into the heart of ultrarunning as we explore the adrenaline-pumping Barkley Marathons through the lens of David. Grasp the art of capturing the raw, emotional essence of these gruelling races, and learn the importance of timing, location, and movement in getting that perfect shot.

The episode concludes with a discussion with David, whose stunning black and white photo of runner UTMB 2022 runner-up Matthieu Blanchard recently garnered recognition. We also touch upon upcoming race ideas, recent controversies surrounding UTMB, and potential changes in the UTS course.

As we wrap up the final episode of the year, we express our heartfelt gratitude for the tremendous support received and look forward to bringing you more exciting content in 2024!

You can find David's work at @davidmiller.photography on Instagram

Thanks for being part of our running community. Keep clocking those miles, keep pushing your limits, and above all, keep finding joy in the run. See you on the next episode of Maximum Mileage Running Podcast!

JOIN OUR FREE FACEBOOK GROUP! Your support here helps to keep making content and weekly podcast episodes... in return, you will have access to fantastic discounts through our numerous partners, plus we upload lots more content and chat to help you with your running!

Thanks to all our partners at Maximum Mileage who you can get huge discounts via the Maximum Mileage Facebook Group! :

• Runderwear https://www.runderwear.co.uk/
• Truestart Coffee https://www.truestartcoffee.com/
• Torq Fitness https://www.torqfitness.co.uk/
• Protein Works https://www.theproteinworks.com/
• Ugoku Projects https://ugokuprojects.com/
• Solemate https://www.sole-mate.uk/

You can find more resources including the blog or enquire about having one...

In this episode of the Maximum Mileage Running Podcast, Faye interviews Chelsea Creak, recent women's champion of the UK/Netherlands Golden Trail Series.

Part 1 - Ultra Trail Snowdonia

• Nick did the 55K distance at UTS this year and found it extremely challenging even at the shorter distance. He had planned to do the 100 miler originally.
• The race involves very technical terrain including grade 1 scrambles. The weather can also be highly variable with cold, wet, and windy conditions, or like in 2023, it can be oppressively warm!
• Faye agrees it's crucial for runners to carefully review course profiles and aid station distances rather than blindly entering races just because they sound cool. Slow veteran runners can take 24+ hours to finish a mountain 100K.
• They recommend entrants get experience on the actual course ahead of time if possible and consider hiring a coach for proper preparation. Don't just follow a generic training plan.

Part 2 - Interview with Chelsea Creak

• Chelsea recently won the women's Golden Trail Series for the UK and Netherlands.
• She started running after her husband entered her in the Man vs Horse Marathon in Wales back in 2016 which sparked her interest.
• She qualified for the UK finals in 2022 but had to drop out due to a bad ankle injury. She came back stronger than ever in 2023 to win the series.
• Her advice for new trail runners is to join group runs and clubs to meet supportive people who can provide guidance on gear, training, and racing.

Thanks for being part of our running community. Keep clocking those miles, keep pushing your limits, and above all, keep finding joy in the run. See you on the next episode of Maximum Mileage Running Podcast!

JOIN OUR FREE FACEBOOK GROUP! Your support here helps to keep making content and weekly podcast episodes... in return, you will have access to fantastic discounts through our numerous partners, plus we upload lots more content and chat to help you with your running!

Thanks to all our partners at Maximum Mileage who you can get huge discounts via the Maximum Mileage Facebook Group! :

• Runderwear https://www.runderwear.co.uk/
• Truestart Coffee https://www.truestartcoffee.com/
• Torq Fitness https://www.torqfitness.co.uk/
• Protein Works https://www.theproteinworks.com/
• Ugoku Projects https://ugokuprojects.com/
• Solemate https://www.sole-mate.uk/

You can find more resources including the blog or enquire about having one...