<p>Happy New Year!&nbsp;</p>
<p>The start of a brand new year is often a time of fresh beginnings, setting goals and new year&rsquo;s resolutions. If you are looking to refresh your running routine, I have a quick and fun conditioning routine that you might want to try &ndash; running drills on sand. This short session includes a variety of exercises which are all useful for runners. It starts with working your feet and lower limbs, then builds into more dynamic, full-body exercises.&nbsp;</p>
<h3>Why use sand?&nbsp;</h3>
<p>When we think about running and sand, there is a tendency to think immediately of simply running on sand, for example using a beach to do a steady run, intervals, or even hills on sand dunes. But sand is also an excellent surface for drills. The softer surface means your tissues will have to work harder; uneven sand makes it more challenging to keep your balance; and, if you exercise in bare feet, you will stimulate good <a href="https://www.sciencedirect.com/topics/neuroscience/proprioception#:~:text=Proprioception%20(or%20kinesthesia)%20is%20the,force%20(Jones%2C%202000)." target="_blank" rel="noopener"><span style="text-decoration: underline;">proprioception</span></a> in your feet as your skin touches the sand.&nbsp;</p>
<center>
<p><img src="https://assets.aws.worldathletics.org/5ff983f2b34f40b8becd60ea.jpg" alt="" width="100%" /></p>
</center>
<p>Naturally, it is more difficult to be springy on sand compared to a hard surface, so save any drills that demand bounce and quick ground contact for other surfaces. This session does not need a large area, so if you are not near the seaside, the long jump pit at your local track or any small area of sand are just as good.</p>
<p>This session is best performed in bare feet. But that means safety is everything, so it&rsquo;s vital to check the sand for any debris before starting. Wet sand and dry sand offer very different surfaces if you have that choice, but to be honest either is fine. If the weather is cold, I always opt for dry sand! The distance over which you perform each drill can be flexible. Aim for six to seven out of ten in terms of effort for each drill. If you want to lengthen the session, I recommend doing each exercise once, then repeating the entire set two or three times.&nbsp;&nbsp;</p>
<p>Here is my menu for drills on sand:</p>
<p><strong>1.</strong> Scrunch toes: stand still and scrunch, working your arches<br /><strong>2.</strong> Transfer sand: pick up small amounts of sand with your toes and move it&nbsp;<br /><strong>3.</strong> Walk on tip-toes: this really works your calf muscles<br /><strong>4.</strong> Walk on heels: lift your entire foot except your heels off the ground<br /><strong>5.</strong> Roll heel to toe walk: exaggerated rolling walk from heel plant to toe-off<br /><strong>6.</strong> Flick sand forwards: use your feet to dig a little sand with each step<br /><strong>7. </strong>Flick sand backwards: walk backwards, digging sand with each step<br /><strong>8.</strong> Flick sand sideways: walk sideways, flicking sand with leading foot; repeat in other direction<br /><strong>9.</strong> Trot forwards: maximise movement at your ankles<br /><strong>10.</strong> Trot backwards: again use your ankles as much as possible<br /><strong>11.</strong> Trot sideways: as above but sideways; repeat in other direction<br /><strong>12.</strong> Lunge walk: step into a lunge forwards, repeat with every step<br /><strong>13.</strong> Hops: simple hopping forwards, first on right foot, then on left<br /><strong>14.</strong> Bunny hops: two-legged jumps forwards from standing</p>
<p>This is a basic menu which you could add to and develop, for example: one-leg stands with your eyes closed, skipping (for height and distance), bounding, straight-leg running, running with very small &amp; fast steps, running with folding legs underneath you.&nbsp;</p>
<center>
<p><img src="https://assets.aws.worldathletics.org/5ff98391b34f40b8becd60e7.jpg" alt="" width="100%" /></p>
</center>
<p>Variety is everything with drills because it challenges your brain-muscle co-ordination in a multitude of ways. If you find any drills much too difficult, it is more useful to focus on drills you can do and work at them. Having access to sand may be hit-and-miss, so this routine can be performed on an ad hoc basis. If you are lucky enough to be near sand, then I suggest trying this session twice a week. Enjoy!</p>
<p><strong>Mara Yamauchi for Be Active</strong></p>

14 drills for running and training on sand.

14 drills for training on sand

There are numerous benefits from workouts and runs on the much softer surface.

<p>Season&rsquo;s Greetings! The holiday season is fast approaching&hellip; whether you will be celebrating Christmas, the arrival of a new year, or the end of 2020, the opportunity to rest and down tools will be welcome for all of us.&nbsp;</p>
<p>Throughout this pandemic, I have always tried to look for the positives. But let&rsquo;s be honest &ndash; it has been a year like no other, and not in a good way! Thankfully, there is a lot to look forward to in the coming year &ndash; vaccines, seeing our friends and families more, travel&hellip; and the Olympics!</p>
<p>The festive season is truly special in many ways, but it can also be a little stressful. Christmas in the UK is famous for family arguments, excessive drinking, and cold, wintry weather. By the time early January arrives, the return to a normal routine often feels very welcome.&nbsp;</p>
<p>So how best to survive the festive season with a positive mindset? The answer, for me, is definitely&hellip; running!&nbsp;</p>
<p>Training out in the fresh air provides the perfect antidote to Christmas excesses of all kinds, and brings a welcome boost to your physical and mental health. But how do you fit it in, on top of all the holiday traditions and celebrations? Decathlon legend Daley Thompson famously trained even on Christmas day &ndash; what further inspiration do we need? If you&rsquo;re not entirely convinced by running during the festive season, here are my five top tips on how to use running to keep your spirits up during the holidays.&nbsp;</p>
<h3>Run early!&nbsp;<br /><br /></h3>
<p>Even without work to do, somehow the days can fly by during the holiday season, with meals to prepare, gifts to wrap, and relatives to help. Therefore, I always try to run early in the morning, making it the first activity I do for the day. Enjoying some quiet time to yourself by running in early morning light, before the day gets going, sets you up nicely for the day ahead.</p>
<h3>Consume in moderation.&nbsp;<br /><br /></h3>
<p>Eating and drinking feature heavily in holiday season activities. Enjoying special festive foods at this time of year is great &ndash; unless you&rsquo;re trying to keep your weight down for your next marathon! Being surrounded by delicious food can be, well, torment! I adopted the rule of moderation &ndash; to enjoy special treats but in modest amounts, so that I could enjoy seasonal delicacies but without any waistline damage!&nbsp; &nbsp;&nbsp;</p>
<h3>Let&rsquo;s race!&nbsp;<br /><br /></h3>
<p>The end or start of a year is the perfect time to set down a milestone of your progress by doing a race. Because of the pandemic, races are hard to come by this year, so why not run a time trial instead? A distance like 5km is ideal since it does not take too much out of you, and you can repeat it reasonably often. If you haven&rsquo;t yet tried parkrun, why not give it a try, even if it&rsquo;s a (not) parkrun where suspensions are still in place. World Athletics and parkrun announced a new partnership this year.</p>
<h3>Wrap up warm.&nbsp;<br /><br /></h3>
<p>In the northern hemisphere, winter is well and truly here. But despite the cold, running in winter can be delightful &ndash; frosty crisp mornings, misty sunrises, and silhouetted leafless trees make a run in your local park feel like you&rsquo;ve been transported to a magical, imaginary wonderland. There&rsquo;s no escaping those first few minutes which are very chilly, but once you get going and warmed up, winter running feels invigorating!</p>
<h3>Plan ahead.<br /><br /></h3>
<p>At this time of year, it&rsquo;s easy to focus entirely on the festivities&hellip; and forget that time keeps marching relentlessly on. January will arrive in no time, so why not use the holiday season to plan some running goals, for example a training plan for the next few weeks, a race to look forward to, or a revamp of your nutrition using some process goals. Then you can avoid any sadness when the festivities are over, and press on with your new goals.&nbsp; &nbsp; &nbsp;&nbsp;</p>
<p>Thank you for reading my recipes and performance articles for World Athletics this year. I wish you a safe, healthy and enjoyable festive season! And happy running!</p>
<p><strong>Mara Yamauchi for World Athletics Be Active</strong></p>

The best way to survive the festive season with a positive mindset? Running! 

Five ways to use running to survive the festive season

The best way to get through the festive season with a positive mindset? Running! 

<p>Three-time world half marathon champion and two-time world cross country gold medallist Geoffrey Kamworor is among the finest endurance runners of his generation. During lockdown the Kenyan star began using a treadmill at home and has continued to do so as part of his rehabilitation from a recent injury he suffered after a motorbike knocked him to the ground during an early morning run in June. Here the two-time New York Marathon winner offers his seven top treadmill training tips.</p>
<h2>Take time to practise&nbsp;<br /><br /></h2>
<p>Kamworor urges novice treadmill runners to be patient in order to become accustomed to running on the machine before engaging in any intense sessions.</p>
<p>&ldquo;It takes take time for people to adjust and learn how to run on a treadmill,&rdquo; he explains. &ldquo;I learned pretty quickly how to do so, but for others it can take a little longer.&rdquo;</p>
<h2>Warm up properly<br /><br /></h2>
<p>When jumping on the treadmill it should be treated no differently to running outside in that it requires a thorough warm up.</p>
<p>&ldquo;Run slowly at first,&rdquo; he says. &ldquo;The good thing with a treadmill you can easily set the pace. Maybe start at a walking pace, then slowly increasing the speed to running pace.&rdquo;</p>
<h2>Embrace its versatility<br /><br /></h2>
<p>Kamworor believes the treadmill can be used for many different types of sessions, from tempo runs to fartlek and even speed sessions. A favourite fartlek session of his is three minutes of fast running at a speed of between 20-22kmph followed by one minute of jogging at 10kmph, then repeated.&nbsp;</p>
<p>&ldquo;I set the calculations into the machine so 10 seconds before I&rsquo;m scheduled to run at full speed again this allows the machine to gradually adjust to full speed.&rdquo;</p>
<h2>Speed sessions<br /><br /></h2>
<p>While acknowledging it is a little trickier to replicate track speed sessions on the treadmill he insists it is far from impossible.</p>
<p>&ldquo;It is not something easy because it requires a lot of calculations but this is something you can learn over time, and, for me, it works perfectly. Normally, I would train on the track in a group but the treadmill allows me to do the speed session alone if necessary.&rdquo;</p>
<h2>Flat gradient<br /><br /></h2>
<p>Some treadmill users emphasise the importance of always running at a slight gradient but as many of Kamworor&rsquo;s quicker sessions are run on the flat he prefers to replicate this with a 0.0 % gradient during many of his treadmill sessions.</p>
<p>&ldquo;The option is there, though, to run on a slight incline or decline if you want to,&rdquo; he adds.</p>
<h2>Visualise a route<br /><br /></h2>
<p>Kamworor personally prefers not to listen to music when treadmill running, because he likes to stay fully concentrated.</p>
<p>He does, however, suggest to any treadmill runners to visualise a running route when on the treadmill.</p>
<p>&ldquo;Whether you are on a speed session or tempo run it is importance to visualise, even if you are visualising a competition. It is important to think positively about running.&rdquo;</p>
<h2>Cool down<br /><br /></h2>
<p>Like on any run, Geoffrey says it is important not to neglect the cool down on the treadmill.</p>
<p>&ldquo;It is important to reduce the speed to 10kmph or less,&rdquo; he says. &ldquo;Twenty minutes is a nice cool down time.&rdquo;</p>
<p><strong>Steve Landells for Be Active</strong></p>

Five-time world champion Geoffrey Kamworor offers seven tips for a treadmill workout suitable for beginners, novices and professionals alike.

Geoffrey Kamworor’s seven treadmill training tips

According to the five-time world champion, patience and proper warm-up are key.

<p>KC Lightfoot has emerged from a varied sporting background to become one of the best pole vaulters in the USA. He competed at last year&rsquo;s World Championships in Doha and started 2020 in superb form, setting PBs of 5.83m indoors and 5.82m outdoors.</p>
<p>Here the 21-year-old explains how three different pursuits played a key part in his athletic development.<br /><br /></p>
<h3>Dirt biking</h3>
<p>Growing up in Lee&rsquo;s Summit, Missouri, Lightfoot was introduced to the sport of dirt biking through his father, who himself was a former 4.95m vaulter.</p>
<p>&ldquo;I got my first four-wheeler when I was three years old,&rdquo; recalls Lightfoot. &ldquo;I loved riding; I rode them in the back yard every day and did so for no other reason than it was fun.&rdquo;</p>
<p>At about the age of six or seven, Lightfoot graduated to riding dirt bikes before moving into the competitive side of the sport.</p>
<p>Competing most weekends, the Baylor University student admits he was no superstar racer but he enjoyed the experience and believes several aspects of the racing have aided his vaulting.</p>
<p>&ldquo;I really enjoyed that sense of exhilaration from racing, and the fact you need to be a little bit crazy,&rdquo; he explains. &ldquo;I guess that is similar to vaulting, particularly that no sense of fear. When you are out there vaulting, you&rsquo;re out there on your own hoping everything works out. It was a similar situation on the dirt bikes. It was possible a lot could go wrong, but it was also a lot of fun.&rdquo;</p>
<p>Each race involved multiple jumps and Lightfoot says this helped develop his spatial awareness skills, a critical component of vaulting.</p>
<p>&ldquo;The bike can be pretty heavy and if you are going to come up short on a jump, you have to quickly be able to recognise that, move your body and quickly manoeuvre the bike around to lessen the pain on landing,&rdquo; he adds. &ldquo;Spatial awareness is also hugely important in the pole vault because we have to figure out all the moving parts to the jump and adjust accordingly in order to get our body over the bar.&rdquo;</p>
<p>At the age of 13, Lightfoot quit the sport of dirt biking to focus on baseball.<br /><br /></p>
<h3>Baseball</h3>
<p>For much of his schoolyears, Lightfoot was a passionate and enthusiastic baseball player. He performed to a good standard on a travelling summer team, boasting a batting average of .400 and his versatility saw him play a number of positions including short shop, outfield and catcher.</p>
<p>It may not seem as though there are many transferable skills from baseball to pole vault, but Lightfoot says his reflexes were unquestionably sharpened on the baseball diamond and this has helped his vaulting.<br /><br /></p>
<p><img src="https://assets.aws.worldathletics.org/5fd4944084720395ba78f0f4.png" alt="" width="960" height="500" /></p>
<p><br />&ldquo;When batting, you need to make some quick decisions as you are swinging the bat,&rdquo; he explains. &ldquo;As the ball comes towards you, you have to act quickly. In a similar way when vaulting, you have to make quick decisions on the pole to make sure the jump works out.&rdquo;</p>
<p>Lightfoot, who now describes pole vault as his &ldquo;kryptonite&rdquo; for baseball, quit the sport at the age of 15 or 16 to focus on his rising athletics career. But even today he still enjoys baseball.</p>
<p>&ldquo;I like to play catch with my siblings or go to the batting cages and swing the bat,&rdquo; he adds. &ldquo;I would really like to play a game of baseball, and if someone invited me I would play.&rdquo;<br /><br /></p>
<h3>Cliff and bridge jumping</h3>
<p>Another recreational pursuit the US vaulter enjoys is cliff and bridge jumping with friends.</p>
<p>He carries out the daring act at least a couple of times a year and has done so previously in the Ozarks, Arkansas and Utah.</p>
<p>&ldquo;I love to go out with friends and jump in the water and do some back flips, nothing too insane!&rdquo; he says. &ldquo;The highest height I&rsquo;ve jumped off in a cliff in Arkansas at around 85ft.&rdquo;</p>
<p>Rather than learning specific skills for pole vaulting through cliff jumping, he reasons the recreational pursuit is &ldquo;more a reflection of my fearlessness and of wanting to embrace an adrenaline rush.&rdquo;</p>
<p><strong>Steve Landells for World Athletics</strong></p>

How three different sports have helped KC Lightfoot become a top pole vaulter

The 21-year-old explains how three different pursuits played a key part in his athletic development

<p>Khaddi Sagnia is among the world&rsquo;s finest female long jumpers, soaring out to a new personal best of 6.92m in 2020. Yet the charismatic 26-year-old Swede has also suffered her fair share of injuries, including ACL tears that required surgery in 2013 and 2019.</p>
<p>In this interview with Be Active, Sagnia reflects on what she learned from those experiences to offer these tips on healing well - advice that can also help recreational athletes hit by injury.</p>
<h2>Emotionally reset<br /><br /></h2>
<p>Following the initial blow of sustaining an injury, Sagnia says it is important to quickly re-evaluate why you pursue the sport.</p>
<p>&ldquo;Sometimes athletics is not always fun and you experience difficult moments but what really helped me was reminding myself why I loved the sport. This acts as a motivation in the healing process. Even when facing a setback you can learn and grow.&rdquo;</p>
<h2>Be patient and honest<br /><br /></h2>
<p>Throughout the injury rehabilitation process, Sagnia says it is critical to be patient and do whatever to takes to return at 100 per cent.</p>
<p>&ldquo;Take your time and try not let things distress you,&rdquo; she explains. &ldquo;It is important to do the rehab at your own pace and not rush back to competition too soon. You are only fooling yourself if you return back too quickly to competition. You will quickly be exposed.&rdquo;</p>
<h2>Work on your weaknesses<br /><br /></h2>
<p>As an older, wiser athlete, Sagnia says there are opportunities which should be seized upon even when sidelined from regular training during injury.</p>
<p>&ldquo;You suddenly find you have so much more time than when you are training regularly,&rdquo; she explains. &ldquo;But this gives you the chance to work on perhaps other small issues which have caused the injuries like strengthening the core.&rdquo;</p>
<h2>Set little goals<br /><br /></h2>
<p>When recovering from a long-term injury, Sagnia insists it is important not to think too far ahead and instead focus on shorter-term targets to aid motivation.</p>
<p>&ldquo;It may be something as simple as setting a goal of walking without the aid of crutches in ten days,&rdquo; she says. &ldquo;You need to reset your brain that way. Similarly other targets might include the first time you can run again or the first time you can jump.&rdquo;&nbsp;</p>
<h2>Have someone to lean on<br /><br /></h2>
<p>Sagnia says a strong support crew of people is also vital in overcoming any injury. Over the years her coach, physio and medical team have all played an important role in the rehabilitation. However, somebody to offer emotional support is also critical &ndash; and Sagnia has been very fortunate in having older brother, Gibril, (Sagnia is one of eight siblings) to fill this void.</p>
<p>&ldquo;At different times my brother has played the role as both a father and a mother, when they have not been around,&rdquo; explains Sagnia. &ldquo;Gibril is always the one calling me and checking up on me. If I need his help, he will drop everything and come and see me. He has always been at my side.</p>
<p>&ldquo;If I need to offload something he is always such a good listener and amazing problem solver. When I have become tired in the recovery process from past injuries he has always remained calm and explained to me that this is not meant to be my time. Just be patient, continue the rehab and everything will be fine.&rdquo;</p>
<h2>Remain positive<br /><br /></h2>
<p>For Sagnia retaining a positive mindset is another important tool in the return from a lengthy injury.</p>
<p>&ldquo;You can always pick the positives out in life, so try and do so each and every day,&rdquo; she adds. &ldquo;Try and take yourself out of the bad to see the good. Surround yourself with positive people and try to do positive things to make you happy.&rdquo;</p>
<h2>Find other distractions<br /><br /></h2>
<p>Overcoming injury can be particularly challenging for athletes with very little else in their lives other than athletics. So the Swedish international emphasises the importance of undertaking other pursuits and interests.</p>
<p>&ldquo;It is a good to be able to shift focus to something else like studying or maybe a job,&rdquo; she says. &ldquo;I personally love reading and travelling, so for me I used the extra time I had recovering from an injury by reading more books, spending more time with family and friends and seeing more places around Sweden. It can be tough mentally for athletes who are only focused on athletics during the rehab process.&rdquo;</p>
<p><strong>Steve Landells for World Athletics</strong></p>

Long jumper Khaddi Sagnia reflects on her own experiences with injury to offer these tips on healing well - advice that can also help recreational athletes hit by injury.

Healing well: Sagnia’s seven tips for recovering from injury

The long jumper reflects on her own comeback experiences to offer these tips on healing well - advice that can also help recreational athletes hit by injury.

<p class="MsoNormal">The recent, positive news about vaccines which might resolve the Covid-19 pandemic are a fitting way to end 2020, this most difficult of years. Normal life has been turned completely upside-down this year but finally, there is a chink of light that 2021 might, just might, bring happier times. We can certainly have hope for the coming year &ndash; after all, it is Olympic year!</p>
<p class="MsoNormal">The passage of one year into the next is often a time for new resolutions and a fresh start. I&rsquo;ve been reflecting on the year gone by and what I&rsquo;ll try to do better, or least differently, in the New Year. Now is the time to be thinking about new running goals for the year ahead.</p>
<p class="MsoNormal">But how do you set goals when we are all still adjusting to the new normal? How do we know if races will go ahead, and when? Will we be able to run with friends again?</p>
<p class="MsoNormal">In uncertain times like these, &lsquo;outcome goals&rsquo; &ndash; a specific, defined result in a particular timescale &ndash; are not that helpful. How can I commit to running X minutes for 5km by Y when it&rsquo;s not even clear when races will return?</p>
<p class="MsoNormal">My answer to this dilemma is to focus your efforts not on outcome goals but on &lsquo;process goals&rsquo; &ndash; goals related to what you do every day. For example, I will do 30 minutes of strength and conditioning three times per week.</p>
<p class="MsoNormal">Outcome goals can be inspiring and motivating, but you still have to do all the hard work to make them happen. This is where process goals can be helpful. By being disciplined about your process goals, you are more likely to achieve your outcome goals.</p>
<p class="MsoNormal">Here are my five top tips for setting process goals:</p>
<h2 class="MsoNormal"><br />Be in control</h2>
<p class="MsoNormal">Having control over something makes it easier to achieve. The weather, other people, and the coronavirus are all things we cannot control. So keep it simple! I will run five times per week; I will eat five fruit &amp; veg every day; I will replace my worn-out trainers &ndash; these are all good process goals.</p>
<h2 class="MsoNormal"><br />Take it steady</h2>
<p class="MsoNormal">It&rsquo;s better to perform at 90% consistently than at 100% with frequent interruptions. So make your goals realistic. When I tried running 110 miles per week, I always had setbacks. But if I ran 90, I could train consistently week after week. Aiming to train, say, five times per week is more achievable than training every day if you have a demanding work and/or home life.</p>
<h2 class="MsoNormal"><br />Keep it interesting</h2>
<p class="MsoNormal">I enjoy process goals which last a fairly short time, for example four weeks. Then I update them to avoid boredom and boost motivation. Using this approach with a strength and conditioning programme is ideal &ndash; frequently refreshing your menu maintains variety and allows you to target new muscle groups.</p>
<h2 class="MsoNormal"><br />Try something new</h2>
<p class="MsoNormal">I often set myself this goal with my nutrition. For example, I will eat one new food per week. It doesn&rsquo;t matter if you don&rsquo;t like it &ndash; just bringing new foods into your diet expands the variety in what you&rsquo;re eating and you might find something you like! You could even <span style="text-decoration: underline;"><strong><a href="https://www.worldathletics.org/be-active/lifestyle" target="_blank" rel="noopener">try one of my recipes</a></strong></span>.</p>
<h2 class="MsoNormal"><br />Use milestones</h2>
<p class="MsoNormal">This is a hybrid of outcome and process goals. For example, I will run a 5km time trial once per month. It isn&rsquo;t committing to a set time for the 5km, but simply to running it, and your finish time might be a bonus.</p>
<p class="MsoNormal">Another example: I will review my goals every six weeks. Regardless of how you&rsquo;ve done, the act of reviewing them is a useful, reflective process.</p>
<p class="MsoNormal"><br />It&rsquo;s funny how, for so many runners, getting out of the door and taking the first few steps is the hardest part of training. Once you&rsquo;re up and running, you usually feel fine and enjoy yourself. So one of my process goals for the coming year will be &ldquo;when I don&rsquo;t feel like training, just put my shoes on and leave the house!&rdquo; It doesn&rsquo;t matter how I feel, just being out running will, I know, be good for me.</p>
<p class="MsoNormal"><strong>Mara Yamauchi for World Athletics</strong></p>
<p class="MsoNormal">&nbsp;</p>
<p class="MsoNormal">&nbsp;</p>

How to create and achieve ‘process goals’

Focus your efforts not on outcome goals but on ‘process goals’ 

<p><strong><br /></strong>Valarie Allman hurled the discus out to a world-leading US record of 70.15m in August, becoming the 25th member of the event&rsquo;s still-exclusive 70-metre club. We chat to the 25-year-old Texas-based athlete about how her background in dance has enabled her to excel in the discus circle.&nbsp;</p>
<blockquote class="instagram-media" style="background: #FFF; border: 0; border-radius: 3px; box-shadow: 0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width: 540px; min-width: 326px; padding: 0; width: calc(100% - 2px);" data-instgrm-captioned="" data-instgrm-permalink="https://www.instagram.com/p/CDXeMUgn-fQ/?utm_source=ig_embed&amp;utm_campaign=loading" data-instgrm-version="12">
<div style="padding: 16px;">
<div style="display: flex; flex-direction: row; align-items: center;">
<div style="background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;">&nbsp;</div>
<div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center;">
<div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;">&nbsp;</div>
<div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;">&nbsp;</div>
</div>
</div>
<div style="padding: 19% 0;">&nbsp;</div>
<div style="display: block; height: 50px; margin: 0 auto 12px; width: 50px;">&nbsp;</div>
<div style="padding-top: 8px;">
<div style="color: #3897f0; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: 550; line-height: 18px;">View this post on Instagram</div>
</div>
<div style="padding: 12.5% 0;">&nbsp;</div>
<div style="display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;">
<div>
<div style="background-color: #f4f4f4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);">&nbsp;</div>
<div style="background-color: #f4f4f4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;">&nbsp;</div>
<div style="background-color: #f4f4f4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);">&nbsp;</div>
</div>
<div style="margin-left: 8px;">
<div style="background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;">&nbsp;</div>
<div style="width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg);">&nbsp;</div>
</div>
<div style="margin-left: auto;">
<div style="width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);">&nbsp;</div>
<div style="background-color: #f4f4f4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);">&nbsp;</div>
<div style="width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);">&nbsp;</div>
</div>
</div>
<p style="margin: 8px 0 0 0; padding: 0 4px;"><a style="color: #000; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none; word-wrap: break-word;" href="https://www.instagram.com/p/CDXeMUgn-fQ/?utm_source=ig_embed&amp;utm_campaign=loading" target="_blank" rel="noopener">⭐️7️⃣0️⃣.1️⃣5️⃣⭐️ ‼️AMERICAN RECORD‼️ &bull; @vallman123 &bull; #ThrowsBySion #Discus #DiscusThrow #USATF #Athletics #TrackAndField #Strength #Fitness #AmericanRecord</a></p>
<p style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; line-height: 17px; margin-bottom: 0; margin-top: 8px; overflow: hidden; padding: 8px 0 7px; text-align: center; text-overflow: ellipsis; white-space: nowrap;">A post shared by <a style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px;" href="https://www.instagram.com/coachzsion/?utm_source=ig_embed&amp;utm_campaign=loading" target="_blank" rel="noopener"> Zebulon Sion</a> (@coachzsion) on <time style="font-family: Arial,sans-serif; font-size: 14px; line-height: 17px;" datetime="2020-08-02T00:30:41+00:00">Aug 1, 2020 at 5:30pm PDT</time></p>
</div>
</blockquote>
<script src="//www.instagram.com/embed.js" async=""></script>
<p>For as long as she can remember, Valarie Allman danced. She embraced ballet, jazz, hip-hop, tap and contemporary dance early on and from the age of&nbsp;10&nbsp;performed competitively.&nbsp;</p>
<p>&ldquo;Dance was my first love,&rdquo; she recalls. &ldquo;Growing up, it was such a fun and challenging sport that&nbsp;had endless opportunities to learn."&nbsp;</p>
<p>&ldquo;It was so exciting to try new&nbsp;movements and gain confidence in how my body moved with&nbsp;practice. To see such clear progress was so rewarding.&rdquo;</p>
<p>Identifying her physical attributes&nbsp;of height and coordination,&nbsp;her high school track coach encouraged Allman to give the sport a crack in her early teens.</p>
<p>She agreed and while continuing to dance she tried&nbsp;the high jump, 200m, and 400m. While she enjoyed the sport, Allman did not yet feel she had discovered her athletics calling when she&nbsp;decided to try throwing simply so she could attend the throwers annual spaghetti dinner.</p>
<p>Finding the prospect attractive, Allman, at 14, had her first encounter with the discus. She was instantly hooked.&nbsp;&ldquo;From the get-go,&nbsp;I found I had a weird knack for it.&rdquo;</p>
<p>She quickly set a school record for the event of 100 feet 2 inches, just over 30 metres. &ldquo;Pretty quickly discus became a priority for me. I did both dance and track for a year before fully transitioning to track.&rdquo;</p>
<p><strong>So, how has dance helped her discus career?</strong> Allman shares four ways.</p>
<h3><br />1. Discipline</h3>
<p>There is little doubt in Allman&rsquo;s mind that performing as a dancer for more than a decade instilled in her good self-discipline, which has served her well as an&nbsp;elite&nbsp;discus thrower.</p>
<p>&ldquo;Dance taught me an incredible level of discipline,&rdquo; explains Allman, a Stanford University graduate. &ldquo;From a young age, dance was a big part of my life.&nbsp;It quickly became a huge commitment of&nbsp;four hours a day, five or six times a week.&rdquo;</p>
<p>"So much of dance is precision. At training, we would do movements over and over to find ways to make them just a&nbsp;little better and more refined. It taught me how important it is to think about the smallest of details and how there are always ways to improve."&nbsp;</p>
<h3><br />2. To perform under pressure</h3>
<p>Performing complex choreographed routines which require&nbsp;precision while the adrenaline flows is what Allman consistently prepared for as a dancer.&nbsp;</p>
<p>Such skills, she feels, have stood in good stead as a thrower.<br /><br /></p>
<div id="5f816fe91837700d6c3da9de" class="dropMedia">
<div style="background-image: url('https://media.aws.iaaf.org/media/Small/bc88b8cf-2678-439c-abd5-eeadcde5eb3e.jpg');">&nbsp;</div>
Valarie Allman in action at the 2019 World Championships</div>
<p>&nbsp;</p>
<p>&ldquo;Performing to your best when you are feeling so much energy and adrenaline is a skill I&rsquo;m still refining,&rdquo; she says. &ldquo;To control the body I try to&nbsp;keep things simple.&nbsp;My hope is that being intentional about our priorities&nbsp;in training and repeating them thoroughly will make them instinctive carry over in competition. In many ways this was similar to dance in that we prepared a routine and meticulously rehearsed&nbsp;it to ultimately perform at our best on stage.&rdquo;</p>
<p>Allman&rsquo;s coach, Zebulon Sion, agrees with this assessment.&nbsp;</p>
<p>&ldquo;There are clear comparisons you can make between performing in high intensity competition &ndash; whether that is in dance or&nbsp;athletics,&rdquo; Sion says.&nbsp;&ldquo;Over time, we have seen that Valarie generally performs well in high level, pressure-filled competitions and this is absolutely a skill she has developed over time going back to her younger dancing days.&rdquo;</p>
<h3><br />3. Refining the art of body movement</h3>
<p>Allman believes having a deep connection with body movement through dance has been &ldquo;incredibly beneficial&rdquo; during her discus career.</p>
<p>&ldquo;When I first started discus, my brain instinctively&nbsp;thought of the movement as choreography," she explains. "I was able to learn rudimentary discus technique relatively quickly by thinking of the movement through the lens of my dance background.</p>
<p>In their simplest&nbsp;form, both dance and discus are about fluidity and connecting movements."</p>
<p>Sion supports Allman&rsquo;s comments. &ldquo;Similar to dance, crisp lines and angles can be seen when an athlete executes proper technique. Valarie's movement through the ring is fluid, graceful, powerful, and aesthetically pleasing.&nbsp;Learning choreographed routines has helped her posture, lines, and ability to connect movements with speed &ndash; all of which translate to the discus. It's interesting, Valarie does a double pirouette at the end of her throw. The double pirouette is a little stylistic, but definitely functional in terms of decelerating her body after releasing the discus and saving the throw.&rdquo;</p>
<h3><br />4. Coachability</h3>
<p>According to Sion, Allman&rsquo;s coach for the past four years, her body awareness leads to one big advantage as an elite athlete.</p>
<p>&ldquo;Valarie's kinesthetic&nbsp;awareness allows her to make technical adjustments faster than most people,&rdquo; he says. &ldquo;Once she makes a change, the new skill becomes engrained&nbsp;quickly allowing us to move on to work on other improvements.</p>
<blockquote class="instagram-media" style="background: #FFF; border: 0; border-radius: 3px; box-shadow: 0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width: 540px; min-width: 326px; padding: 0; width: calc(100% - 2px);" data-instgrm-captioned="" data-instgrm-permalink="https://www.instagram.com/tv/CENLXy-nZ55/?utm_source=ig_embed&amp;utm_campaign=loading" data-instgrm-version="12">
<div style="padding: 16px;">
<div style="display: flex; flex-direction: row; align-items: center;">
<div style="background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;">&nbsp;</div>
<div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center;">
<div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;">&nbsp;</div>
<div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;">&nbsp;</div>
</div>
</div>
<div style="padding: 19% 0;">&nbsp;</div>
<div style="display: block; height: 50px; margin: 0 auto 12px; width: 50px;">&nbsp;</div>
<div style="padding-top: 8px;">
<div style="color: #3897f0; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: 550; line-height: 18px;">View this post on Instagram</div>
</div>
<div style="padding: 12.5% 0;">&nbsp;</div>
<div style="display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;">
<div>
<div style="background-color: #f4f4f4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);">&nbsp;</div>
<div style="background-color: #f4f4f4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;">&nbsp;</div>
<div style="background-color: #f4f4f4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);">&nbsp;</div>
</div>
<div style="margin-left: 8px;">
<div style="background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;">&nbsp;</div>
<div style="width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg);">&nbsp;</div>
</div>
<div style="margin-left: auto;">
<div style="width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);">&nbsp;</div>
<div style="background-color: #f4f4f4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);">&nbsp;</div>
<div style="width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);">&nbsp;</div>
</div>
</div>
<p style="margin: 8px 0 0 0; padding: 0 4px;"><a style="color: #000; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none; word-wrap: break-word;" href="https://www.instagram.com/tv/CENLXy-nZ55/?utm_source=ig_embed&amp;utm_campaign=loading" target="_blank" rel="noopener">✨💫 THANK YOU @RuizNews and @snadshots for the absolutely INCREDIBLE story 💕🎥🥰 it means so much for you to cover how challenging, meaningful, and special these last several months have been. Now looking back, it&rsquo;s so scary to think about how close I was to wanting to throw in the towel at so many points due to COVID complications, closed facilities, and hindered motivation when @CoachzSion and I we were on the brink of something so amazing🏅🙌🏽🇺🇸 I feel so thankful to work with the BEST of the BEST Coach on this wild🎢! #ThrowsBySion #HeadUpWingsOut #DiscusThrow #Sports #AmericanRecord #USATF #Olympics #Tokyo2021</a></p>
<p style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; line-height: 17px; margin-bottom: 0; margin-top: 8px; overflow: hidden; padding: 8px 0 7px; text-align: center; text-overflow: ellipsis; white-space: nowrap;">A post shared by <a style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px;" href="https://www.instagram.com/vallman123/?utm_source=ig_embed&amp;utm_campaign=loading" target="_blank" rel="noopener"> Valarie Allman</a> (@vallman123) on <time style="font-family: Arial,sans-serif; font-size: 14px; line-height: 17px;" datetime="2020-08-22T21:35:56+00:00">Aug 22, 2020 at 2:35pm PDT</time></p>
</div>
</blockquote>
<script src="//www.instagram.com/embed.js" async=""></script>
<p>&ldquo;One example is the way she collects her energy in the middle of the throw before transferring that energy out into the sector. She brings her left arm back to her body and also brings her knees together when she lands on her right foot in the middle of the ring. This gives her an efficient axis and allows her to accelerate like a ballerina.</p>
<p>&ldquo;I feel very fortunate that Valarie is so coachable. This is one of the many reasons she has improved so quickly.&rdquo;</p>
<p><strong>Steve Landells for World Athletics</strong></p>

US record-holder Valarie Allman discusses four ways that an early love for dance has helped her evolution as a discus thrower.

Four ways that dance has helped Valarie Allman excel in the discus throw

<p><br />Tomorrow will see the return of top-flight marathon racing, with the 40th Virgin London Marathon taking place in a unique and historic format in central London. And in just two weeks&rsquo; time, the first world championships since the hot and heady days of Doha last year will see the world&rsquo;s best half marathon runners do battle in Gdynia on Poland&rsquo;s coast.</p>
<p>Will you be joining them? Many thousands of recreational runners have signed up to run the virtual mass participation races that will accompany these elite races. London&rsquo;s 45,000 places have sold out, but there&rsquo;s still time to <span style="text-decoration: underline;"><strong><a href="https://www.allyouneedisrunning.com/?utm_source=WA&amp;utm_medium=WAHOME" target="_blank" rel="noopener">join the World Half Marathon Championships virtual mass race</a></strong></span>.</p>
<p><a href="https://www.allyouneedisrunning.com/?utm_source=WA&amp;utm_medium=WAHOME" target="_blank" rel="noopener"><img src="https://media.aws.iaaf.org/media/Original/91134e93-c645-423c-86dd-d8294d95a11b.png" alt="" width="500" height="250" /></a></p>
<p>Running a half marathon or marathon takes a lot of preparation, but have you thought about what you&rsquo;ll do afterwards? It&rsquo;s easy to overlook this part &ndash; after all, the hard work will be over. When there&rsquo;s so much to think about for the race itself, life beyond the finish line may seem like a low priority &ndash; something to worry about when the time comes.</p>
<p>But what you do after the race can have a big impact on how you recover, and therefore on how soon you can return to training. Racing on the road can take its toll &ndash; the hard tarmac is less forgiving than running on trails or the track. So it&rsquo;s worth spending a little time planning ahead, and thinking through how you will optimise your recovery afterwards. Believe me, your stiff and sore legs will thank you for any love you can give them!</p>
<p>Here are my five top tips for recovering well after a road race:</p>
<h1>1 Food and drink</h1>
<p>The need to replenish lost calories and fluid is obvious&hellip; but the exertion of the race makes many runners not feel like drinking or eating anything. So items that are easy to eat, drink and digest quickly are essential. No roast beef and Yorkshire puds on the finish line!</p>
<p>A protein and carbohydrate recovery drink is ideal &ndash; either shop-bought or home-made (check out my <a href="https://www.worldathletics.org/be-active/lifestyle/smoothie-recipes-athletes-healthy" target="_blank" rel="noopener"><span style="text-decoration: underline;"><strong>recovery smoothie</strong></span></a>!). Simple snacks like bananas or <span style="text-decoration: underline;"><strong><a href="https://www.worldathletics.org/be-active/lifestyle/recipe-healthy-energy-balls-apricot-cashew-al" target="_blank" rel="noopener">energy balls</a></strong></span> are good alternatives. Have something in your bag at the finish which you can ingest within 20 minutes.<br /><br /></p>
<h1>2 Travel home</h1>
<p>Again this may seem obvious, but are you certain that your plan will work? No unexpected road closures, train cancellations or Covid-related restrictions in place? It&rsquo;s worth checking this in advance, because you may not want or be able to walk a step further than is absolutely necessary after completing a marathon or similar.<br /><br /></p>
<h1>3 Calming down</h1>
<p>Perhaps the most important activity for recovery after a race is sleep. But racing fills you with adrenaline and a general buzz of excitement which takes time to wind down.</p>
<p><img src="https://media.aws.iaaf.org/media/LargeL/c488f61b-d774-4ba4-9aa1-13c6643eba2c.jpg?cachebuster=2519558d-6739-48fd-b92f-c91f97845c45" alt="Home-made hot cocoa" width="600" height="400" /></p>
<p>I often found myself lying wide awake in bed, unable to sleep after racing marathons. So calming activities such as a warm bath, a hot drink, or relaxing with a good book may be worth a try in the hour before you go to bed.<br /><br /></p>
<h1>4 Self-care</h1>
<p><img src="https://media.aws.iaaf.org/media/LargeL/c6a5c347-b998-458f-beee-dcbb9c36de9f.jpg?cachebuster=d9fdc0f8-8817-4990-8b78-1dafa461a451" alt="Self-care items" width="600" height="400" /></p>
<p>There are lots of small steps you can take to be kind to yourself after a race which will help with recovery: an ice bath or icing any sore places, wearing compression tights or socks, applying a soothing massage or recovery oil (eg, emu oil) to your legs, elevating your legs to reduce any swelling, and so on. What works for each of us varies so just try one or more of these steps and see what helps.</p>
<p><img src="https://media.aws.iaaf.org/media/LargeL/d14dc062-9912-4a57-bc9f-105741ffc79c.jpeg?cachebuster=6558027d-f821-4c38-89c7-35054f8a058f" alt="Elevating legs" width="600" height="400" /></p>
<p>&nbsp;</p>
<h1>5 Gentle exercise</h1>
<p>In the days after your race, some movement is better than none. This helps to prevent stiffness and flushes out waste products. But take it easy &ndash; some gentle walking, swimming or cycling are ideal, and when your legs feel ready, some easy running. You might be surprised but walking downstairs was impossible for me after some marathons &ndash; if I had to do it, I always turned around and walked down backwards.<br /><br /></p>
<p><strong>Mara Yamauchi for World Athletics</strong></p>

Running a half marathon or marathon takes a lot of preparation, but have you thought about what you’ll do afterwards?

Five tips for a swift recovery after road races

<p><br />I love the way a runner&rsquo;s first marathon is called a &lsquo;debut&rsquo;. The use of this word acknowledges that running a marathon is a major undertaking. It elevates your first attempt at the 26.2 mile journey into a noteworthy, special occasion that demands respect.</p>
<p>A debut is always a step into the unknown. No matter how good you may be at the shorter distances, or how well you&rsquo;ve prepared, a first marathon is always a leap of faith.<br /><br /></p>
<div id="5e9acc430d00ae08f026e6b3" class="dropMedia">
<div style="background-image: url('https://media.aws.iaaf.org/media/Small/7292fdae-0010-44ce-8de7-2801e19fad78.jpg');">&nbsp;</div>
Distance runner and Asics ambassador Mara Yamauchi</div>
<p>&nbsp;</p>
<p>From my own experience, I can safely say that marathons get better after the first time. There is so much useful learning to be had, and confidence to come from a sense of knowing what you&rsquo;re doing rather than just hoping for the best.</p>
<p>Many people around the world have taken up running for the first time during the lockdowns of this pandemic &ndash; a brilliant and positive side effect of the restrictions we&rsquo;ve all faced. And while road races are still quite few and far between, a selection of virtual marathons here and there gives you the opportunity to take on the marathon challenge.</p>
<p>If you&rsquo;re thinking about a first marathon, there are so many questions that need answering. From training and tapering, to intervals and injuries&hellip; where do you start? Here are my five top tips for preparing for your debut marathon.</p>
<h3>1. Training</h3>
<p>The main purpose of training should always be improvement over time. It follows, therefore, that the content of your training should be tailored to lead to improvement. Off-the-shelf training plans might provide this, but they are a one-size-fits-all solution whereas every runner is different. So if you follow a plan, be flexible about adapting it, and always monitor whether or not you are improving. For the key principles of training, see my article <span style="text-decoration: underline;"><strong><a href="https://www.worldathletics.org/be-active/performance/mara-yamauchi-guide-be-your-own-coach" target="_blank" rel="noopener">Be your own coach</a></strong></span>.</p>
<h3><br />2. Look after yourself</h3>
<p>Marathon training is punishing, no question. So it&rsquo;s vital that you have a lifestyle that will support you while training. The key elements of this are eating a balanced and nutrient-rich diet, getting enough sleep and rest, and limiting stress from work and other parts of your life. When embarking on a marathon for the first time, it&rsquo;s worth spending time auditing your lifestyle and ensuring it is fit for purpose.</p>
<h3><br />3. Tackle injuries early</h3>
<p>Niggles and injuries are an almost inevitable part of marathon training. The repetitiveness of endurance training means that if your body isn&rsquo;t robust enough to handle the running you demand of it, something will break. When things go wrong, it&rsquo;s best to act promptly. Immediate measures can include rest, icing, self-massage, stretching and so on. Thinking through what may have caused the injury, eg new shoes or a sudden increase in training, can help to resolve it. And always seek specialist help quickly if necessary. My detailed <a href="https://www.worldathletics.org/be-active/performance/injury-prevention-runners" target="_blank" rel="noopener"><span style="text-decoration: underline;"><strong>tips on handling injuries are here</strong></span></a>.</p>
<h3><br />4. Plan ahead for race day</h3>
<p>Being organised in good time about practical things will free up mental energy to focus on running itself. Anything and everything to do with your kit, food and drink, travel, accommodation, and so on needs to be thought through and planned ahead. It&rsquo;s a shame if mishaps on logistical things mean the result does not reflect your hard work.</p>
<h3><br />5. Be open to an exceptional performance.</h3>
<p>A goal is always useful for any marathon, whether that is just to finish or to run a specific time. But don&rsquo;t let your goal prevent you from being ambitious. As you improve over time, your goal may actually hold you back. I see far more runners being fearful and cautious about what they can achieve than runners who overestimate their abilities.</p>
<p><br />The marathon distance pushes humans to the limits of their endurance, and that is perhaps the reason for its appeal. It&rsquo;s a formidable, exhilarating and fascinating challenge. Running 26.2 miles for the first time is such a special and unique moment in any runner&rsquo;s life&hellip; I hope you enjoy it!</p>
<p><strong>Mara Yamauchi for World Athletics</strong></p>

Mara Yamauchi's five top tips for preparing for your debut marathon.

How to prepare for your debut marathon

<p><br />If you scan through any sport magazine, it is likely you&rsquo;ll find its pages stained purple with mentions of beetroot.</p>
<p>The root vegetable&rsquo;s impact is whispered from different corners of the running world. Gossip leaked from athlete chaperones and drugs testers suggest which superstar athletes have purple urine as a result of beetroot shots.</p>
<p>Elsewhere, keen club runners bulk buy beetroot juice to help supplement their training in order to clip a further 15 to 20 seconds off their 5km personal bests.</p>
<p>However, according to British Athletics nutritionist Marc Fell, beetroot can benefit performances by being taken as a supplement as close as 90 minutes before a race.</p>
<p>&ldquo;It is something that can be loaded to help boost efficiency, taken a week beforehand a race or even as a shot on the day,&rdquo; Fell explains. &ldquo;It is very difficult to achieve the levels or quantities of nitrates (a vital natural chemical which assists with oxygen exchange) needed through your diet as you&rsquo;ve got to eat a hell of a lot of vegetables that are high in nitrates and different fruits.</p>
<p>&ldquo;Athletes load on high nitrate concentrated products (i.e. beetroot juice and nitrate gels) to boost nitrate levels if they don&rsquo;t have high levels of the natural chemical in their diet.</p>
<p>&ldquo;Only five to seven days of loading are needed prior to competition to have an impact,&rdquo; he adds. &ldquo;There&rsquo;s no real evidence that it needs longer. There&rsquo;s also some evidence to suggest that 90 minutes before competition may have an effect as well.&rdquo;</p>
<p>This is reflected in research from the University of Exeter which suggests nitric oxide will stay in the bloodstream for six hours after being consumed.</p>
<p>As a result of this, runners have a window in which their bodies will work more efficiently before exercise. By consuming a beetroot shot, runners boost their nitrate levels, meaning their bodies are able to work more efficiently.</p>
<p>The reason for beetroot&rsquo;s benefits to exercise boils down to its high nitrate levels. Nitrates are a vital natural chemical which assists the body during high intensity exercise.</p>
<p>Nitrates, which are present in beetroot and some fruit such as rhubarb and green leafy vegetables such as cabbage and kale, are converted into nitric oxide conditions of low oxygen availability. Nitric oxide is known to play a number of important roles in vascular and metabolic control, so is considered an essential chemical for performance.</p>
<p>Any event which involves the body&rsquo;s oxygen levels becoming depleted relies on nitric oxide to help it continue to work efficiently. The oxygen cost of exercise can therefore be reduced and athletes can work harder with less effort.</p>
<p>The first studies into nitrates&rsquo; impact on performance happened in Sweden in 2007 when nine cyclists were assigned a supplement composed of sodium nitrate, or a table salt placebo to take for three days in the build up to the scarily named &lsquo;continuous incremental cycle ergometer test&rsquo; &ndash; commonly known as a seven-minute cycling time trial.</p>
<p>The results were dramatic. Nitrate supplementation significantly elevated resting plasma [nitrate] by 82% and significantly reduced blood pressure. Since then, the use of nitrates to boost performance has increased.</p>
<p>A study published in the Journal of Applied Physiology in 2013 found runners who took a beetroot juice shot before racing cut 1.5% off their 5km race times.</p>
<p>Nitrate levels are now widely considered when nutritionists produce plans for athletes and many sports teams are given rhubarb crumble the night before a competition because it is high in nitrates.</p>
<p>While studies show nitrates improve the efficiency in our muscles and blood, the benefits they bring vary for different runners. Elite athletes will not get the same benefits as other runners since their bodies are completely different.</p>
<p>Fell explained: &ldquo;A lot of people thought it would be beneficial for the elite athletes too but it didn&rsquo;t seem to have the same sort of effect because elite athletes have a very different physiological makeup.&rdquo;</p>
<p>Since professional athletes&rsquo; bodies are already so efficient in oxygen exchange, the benefits they get from boosting their nitrate levels is smaller.</p>
<p>Other obscure factors also impact how effective nitrates are. According to Andrew Jones, professor of applied physiology at the University of Exeter, the process of nitrates being turned into nitric oxide involves bacteria found in the mouth. This means if you brush your teeth or use mouthwash after consuming the nitrates, the conversion process will stop.</p>
<p>While beetroot may provide an opportunity for runners to feel faster and stronger, Fell shared a useful insight into the use of beetroot among the British team.</p>
<p>&ldquo;Some athletes brought beetroot shots abroad with them and they had exploded in their luggage, turning their kit purple!&rdquo; said Fell.</p>
<p>So make sure if you do use the vibrantly coloured root vegetable, it&rsquo;s kept separate from your race kit!</p>
<p><strong>Jacob Phillips for World Athletics</strong></p>

If you scan through any sport magazine, it is likely you’ll find its pages stained purple with mentions of beetroot.

The power of beetroots

<p><br />When I was an elite athlete and battling plantar fasciitis, I remember my strength coach saying that the majority of running injuries are foot and lower limb injuries. This seemed very plausible to me &ndash; your feet are the only parts of your body that hit the ground when running, and therefore they, along with your lower legs, bear a heavy load. The impact of each step, along with adjustments to compensate for any imbalances higher up in the body, mean your feet and lower limbs take a lot of strain while running.</p>
<p>Achilles tendon trouble, shin splints, stress fractures&hellip;along with the dreaded plantar fasciitis, foot and lower limb injuries come in lots of guises. So what can we runners do about this?</p>
<p>Thankfully, the answer is plenty! I have had my fair share of these kinds of injuries over the years, so I&rsquo;ve built up a large &lsquo;toolbox&rsquo; of preventative measures and ways to manage them. I wrote about <a href="https://www.worldathletics.org/be-active/performance/injury-prevention-runners" target="_blank" rel="noopener"><span style="text-decoration: underline;"><strong>injury prevention</strong></span></a> more generally a few weeks back, and in addition to those tips, here are my top pieces of advice for keeping your feet healthy.</p>
<h1>1. Keep your feet strong and well-conditioned</h1>
<p><img src="https://media.aws.iaaf.org/media/Original/92da8e1a-03f9-46c8-bc31-ff1e56a208c9.jpg" alt="" width="500" height="370" /></p>
<p>Regular exercise routines for your feet, for example 10 minutes three times per week, will keep them in good working order. Ideally do exercises in bare feet or socks, and really try and work all the small muscles in your feet.&nbsp;Examples include scrunching a towel or picking up small objects with your toes, walking on tip-toes, on heels, and sideways, working you feet side to side using resistance bands, standing on one leg with your eyes closed, calf raises, walking with straight legs, etc.</p>
<h1>2. Foot care</h1>
<p><img src="https://media.aws.iaaf.org/media/Original/99743922-84e8-4e7d-9d0c-f5cbce982739.jpg" alt="" width="500" height="358" /></p>
<p>Simple ways of looking after your feet will help to stop problems from developing.&nbsp;For example, warming them up before training if you have cold feet, keeping toenails cut short, rolling over a golf ball to massage and stretch your arches, wearing compression socks for recovery, using a night-splint to stretch everything out overnight.</p>
<h1>3. Causes could be elsewhere</h1>
<p><img src="https://media.aws.iaaf.org/media/Original/77fd3643-df64-4c88-b868-0b802e92f160.jpg" alt="" width="500" height="421" /></p>
<p>Foot and lower limb injuries could well be caused elsewhere, for example by dysfunctional glutes. It&rsquo;s tempting to treat the site of an injury but bring an open mind to what could be causing it, particularly if the injury is persistent or comes back repeatedly.</p>
<h1>4. Well-fitting footwear</h1>
<p><img src="https://media.aws.iaaf.org/media/Original/94aea4b6-d8dd-417c-b822-4560441847a7.jpg" alt="" width="500" height="382" /></p>
<p>Running shoes are perhaps the most important piece of kit you&rsquo;ll buy, so take time to find a pair that suit you. Be vigilant when you change your shoes, especially if you switch to a model that is quite different to what you are used to. But everyday shoes can cause injuries too, for example very flat summer sandals can contribute to plantar fasciitis or Achilles tendonitis.</p>
<p>Our feet work hard and serve us well for our lifetimes. But we often neglect them and don&rsquo;t give them the love and care they deserve. A little investment of time and energy to keep them in good form, and keep you running, is well worth it.</p>
<p><strong>Mara Yamauchi for World Athletics</strong></p>

When I was an elite athlete and battling plantar fasciitis, I remember my strength coach saying that the majority of running injuries are foot and lower limb injuries. 

Four ways to take better care of your feet and lower limbs

<p><br />Remember the days when we could jet off at a moment&rsquo;s notice to some far-away place, without worrying about social distancing, quarantine or self-isolation?</p>
<p>Those days of travelling freely feel like a previous universe now. But, as with many things we have had to forego during this pandemic, travelling may be something that we will all really appreciate, value, and look forward to when it fully returns. Of course, the reduction in travel world-wide has had some positive effects too &ndash; less air pollution, fewer carbon emissions which cause climate change, and less noise.</p>
<p>One of the things I absolutely love about travelling is combining it with running. Whether it&rsquo;s for a race or training, running in a new environment and discovering unfamiliar places is a special treat. Taking in all the sounds, sights and smells of an unknown place as you run is just magical and always throws up a few surprises!</p>
<p>But to enjoy this unique pleasure, it&rsquo;s worth taking a few simple steps to ensure you can do it safely and without any mishaps. Over the years, I&rsquo;ve always run on trips away, and from these experiences I&rsquo;ve distilled what I&rsquo;ve learned into these five tips.</p>
<h1>1. Plan ahead</h1>
<p>Spending just a few minutes learning about your destination online in advance and finding some suitable run routes is always worth it (eg on Google Maps or Google Earth). You can locate any nearby parks and green spaces, or must-see landmarks and elevated viewpoints. Rivers too are worth seeking out as they are ideal for out-and-back routes if you&rsquo;re not confident about finding your way on a loop course. A little planning ahead avoids having to scrabble around for information after you arrive.</p>
<h1>2. Rise and shine!</h1>
<p>Early mornings are my favourite time to run when travelling. Soft morning light, birdsong, the quiet before the bustle of the day, cleaner air, cooler temperatures, less traffic &ndash; it&rsquo;s a wonderful time of the day to run. And you can be showered and ready for a day&rsquo;s work or sight-seeing in good time.</p>
<p>I spent a few autumn days in Kyoto after one of my big races, and made sure I ran early each morning. Seeing the city&rsquo;s famous temples and shrines when the streets were empty created memories that will stay with me forever!<br /><br /></p>
<div id="5f37a832767f290c10acc895" class="dropMedia">
<div style="background-image: url('https://media.aws.iaaf.org/media/Small/05b2d4e3-28ae-4d4e-b48b-dea9e0e48a40.jpg');">&nbsp;</div>
Running in new environments</div>
<p>&nbsp;</p>
<h1>3. Safety first</h1>
<p>I&rsquo;m always conscious of unknown unknowns when I run in an unfamiliar place &ndash; there may be hazards or dangers out there that I am unaware of, so I always leave notice of where I am going with the front desk or a travelling companion before setting off for a run; take note of the weather and local customs and dress accordingly; and carry with me some money and a note of my name, accommodation address and emergency contact number.</p>
<h1>4. Exercise en route</h1>
<p>Sitting down for long periods is known to be bad for us. Stiffness, back ache, and even deep vein thrombosis can strike. So I always try to exercise regularly, within reason, wherever I am. I have walked up and down the drop-off pavement at an airport terminal, done stretching in the galley area of a jumbo jet, got up frequently from my seat on trains and buses to stretch my legs&hellip; any small amount of movement to break up long periods of sitting always makes me finish a journey feeling better.</p>
<h1>5. Prepare for jetlag on long haul</h1>
<p>It&rsquo;s tempting to think that jetlag won&rsquo;t affect you or that you&rsquo;ll just deal with it when it strikes. But in my experience, I can&rsquo;t think beyond getting into bed when it hits me. So I plan ahead: drink plenty and eat light food little and often during the journey; go for a walk in daylight as soon as I can on arrival; prepare my sleep environment to ensure the best sleep possible for the first night in my new destination; and stay up until at least 9pm in the local time zone before going to bed.<br /><br /></p>
<div id="5f37a7de767f290c10acc894" class="dropMedia">
<div style="background-image: url('https://media.aws.iaaf.org/media/Small/c5f9d167-a4d3-4c23-ac4e-102269bf4f01.jpg');">&nbsp;</div>
Discovering new places</div>
<p>&nbsp;</p>
<p><br /> Travel is now returning in small steps as the world adjusts to the new normal of living with coronavirus. Let&rsquo;s hope that we can gradually, and safely, resume the wonder and excitement of travel in the months ahead. I&rsquo;m not sure when it will be, but the thought of spending an early morning running around a new unfamiliar place is keeping my spirits up for now!</p>
<p><strong>Mara Yamauchi for World Athletics</strong></p>

Remember the days when we could jet off at a moment’s notice to some far-away place, without worrying about social distancing, quarantine or self-isolation?