Late Spring into early Summer is probably peak running season, in Britain at least. It’s when the nights are getting longer and conditions are, in theory at least, just about perfect for running: not too cold, not too hot, and relatively dry.
That’s the idea, anyway. Britain being Britain, nothing is certain. This year the weather has alternated between unusually warm and unusually cold with seemingly reckless abandon. And, Britain being Britain, it’s usually ended in a dreary grey halfway house.
But I digress. The point is that this time of year is just about the best time of the year for running. And that means there’s no shortage of races to choose from. The challenge is deciding which ones to do.
Do you do a handful of long races, or a lot of short ones? Do you return to events you’ve done before and really enjoyed, or pick ones you haven’t done before? It’s such idle consideration and searching of running event websites that often leads me to sign up to races without full consideration to my calendar. Which explains how, earlier this week, I ended up running two 10k races in two days.
Here’s my excuse. Last weekend was a Bank Holiday in the UK, and it seemed a good idea to spend my Monday off work contesting an event near Reading called the Shinfield 10k. Also last week was the Silverstone 10k, an enjoyable event that takes pace on a weekday evening and features two laps of the British Grand Prix circuit. As a big motorsport fan, it’s hard to resist – hence why this was the third year in a row I’d entered it.
I hadn’t fully looked at the dates before signing up, then realised they were in the same week. Not too much to worry about though, since the Shinfield 10k was on Monday morning, and the Silverstone 10k was on Wednesday evening. Plenty of time. Until, the night before the Shinfield 10k, I realised I was wrong about something: the Silverstone 10k was on the Tuesday evening…
So, inadvertently I faced the challenge of running two 10k races in two days. And once I realised I’d signed up to do it, it was an interesting challenge. I knew I could cope with the distance – after all, 20k is just short of a half-marathon distance, and I’ve proven that I can run a full marathon in one go.
Still, it was hard to know how my legs would react to being pushed twice in the space of 36 hours or so. And what tactic should I adopt? Run as fast as I can on both? Use the Monday morning 10k was a warm-up, and save myself for Tuesday night’s outing? Or push on Monday, and be prepared to coast on Tuesday night? Hmmmmm.
In the end, my plan was to set off on Monday morning’s Shinfield 10k at a decent pace, and see how I felt. I didn’t know the course, so I wasn’t sure what hills or challenges it might offer that could prevent a quick time.
It was certainly an interesting run. Because while Shinfield seems to be a relatively small town, it won’t be for long. There’s a massive housing development going on there, which forced organisers to revise the route for this year’s rate. Curiously, it went right through the development. Which meant that, as well as undulating country lanes, a few kilometres near the start and finished involved running on a semi-finished path in the middle of a massive, flattened space that will shortly become a huge building site.
Slightly odd then, but it was still an enjoyable semi-rural run. And in a field of pretty competitive club runners, I was happy to cross the line in 58th place, with a time of 40m 48s. That worked out at an average pace of 4m 03s per km. Decent.
The Silverstone 10k course could also be described as slightly odd, in that it takes place entirely on the racing circuit. As mentioned, I’m a huge motorsport fan, and jump at any chance to run on a race track: as well as Silverstone, I’ve also done runs that have taken in Castle Combe and Goodwood (and I’ve already signed up for a race at Thruxton later this year).
The Silverstone route starts on the old finish straight, and covers two laps of the old grand prix circuit (it skips out the new ‘Arena’ section). And it’s always good fun, even if the weather is somewhat unpredictable.
The first time I did the race, it absolutely poured down and I got completely soaked. Last year’s run, by contrast, was held on one of those absolutely beautiful English summer evenings. This year was a bit more mixed: while there was no rain, the grey clouds suggested it wasn’t far away, and there was a fairly stiff chilling breeze (a common hazard on Britain’s race circuits, given many are ex-World World Two airfields).
Again, I set off without really decided on a pace strategy, figuring I’d just see how my legs reacted – which turned out to be fairly well. While a bit achey before the start, once I was running they loosened up quickly, and for most of the run any effects of the previous day’s exertions didn’t figure.
That was until I turned onto the International pit straight on the second lap, with about 2km left to run. The wind had picked up by this stage, and I was running straight into it. I could feel it slow me down, and that extra effort seemed to prompt my legs to remember I’d run hard on them the day before. They suddenly began to feel very heavy.
Still, I tempered that slightly wobble, and managed to finish strong. Against a huge field of competitive club runners, I was pleased to come home 160th, with a time of 41m 14s.
Now, the 26s gap between my two finish times would suggest I was slower on the second half of my accidental back-to-back… but there’s a twist. Every time I’ve run it the Silverstone 10k course has, by measure of my Garmin GPS, been around 180 metres long. Sure enough, comparing the results on my watch suggests that the 26s difference was largely down to a longer course. In fact, my average pace per km on the Silverstone 10k turned out to be… 4m 03s. Exactly the same as I managed on the Shinfield 10k.
Now, does that suggest I pushed to the max on both races, or that I could have gone really fast if I’d focused on one? Hmmmmmm…
Anyway, the moral of those story? Well, it doesn’t really have one, to be honest. Other than this: it is possible to run two competitive 10k races on back-to-back days. But maybe it’s best to spread these things out a bit…
Today’s lesson: it turns out that not running a marathon might actually be harder than running one.
Now, that statement is, of course, almost entirely untrue. There are very few things I’ve done that are harder than running a marathon. Running a marathon is physically and mentally demanding. It’s a personal, physical and psychological challenge. And even in this age of mass participation marathons, only a very small percentage of people have ever managed to run one.
Not running a marathon, by contrast, is easy. After all, millions of people don’t run a marathon every day.
Here’s the thing though: the Virgin Money London Marathon took place today, with more than 40,000 runners taking part. I wasn’t one of them. Last year, I was. And, frankly, I wanted to be out there again. Far more than I expected.
Now, I entered the ballot for this year’s race, but didn’t get in. I chose not to pursue a charity entry again, and since I’ve already run the Houston Marathon this year, I didn’t think I’d miss it that much. Sure, running last year’s London Marathon was a thrilling experience, but it’s an experience I now have and will never forget. But as this year’s marathon approached, my feelings began to change.
I’ve written before about the experience of running FOMO: the fear of missing out. Today was a bit different. It was, if such an acronym exists, a case of running KOMO: the knowledge of missing out. I knew exactly what I was missing out on. I knew the intoxicating concoction of emotions and sensations that you encounter running one of the world’s great marathons.
As this year’s marathon drew closer, even small events began to bring the amazing memories of last year’s race to the front of my mind. Every time a weather forecasters briefly mentioned the likely conditions for the race in their reports, I’d remember how obsessive I became with checking the forecast last year. Every time a news bulletin featured a story about a charity runner, I’d remember the joy of fundraising last year, and the honour I felt the first time I pulled on my South West Children’s Heart Circle running top (by the way, if you’re in the mood to donate, it’s still a very worthy cause…).
As mentioned previously, I did toy with the idea of going into London and watching this year’s marathon. But, in the end, I thought that might be too close. So I decided to revert to an old family tradition: watching the marathon while eating sausage sandwiches.
Yes, one year after I was pounding the streets of London, this year I watched the race from my living room while eating sausage sandwiches. And they were very tasty sausage sandwiches too (the secret ingredient: Gran Luchito smoked chilli mayonnaise. Seriously, it makes pretty much anything taste better…).
— James Attwood (@Atters_J) April 23, 2017
But while the sausage sandwiches and freshly brewed coffee tasted good, the more I watched the TV, the more I wished I could trade them in for a clutch of energy gels and a bottle of Lucozade Sport.
Almost every time I looked at the television, I saw something that reminded me of last year: whether it was the mass start in Greenwich Park, an images of runners rounding the Cutty Sark or just an otherwise innocuous street that I vividly remembered running down.
It brought all the emotions, all the sensations, flooding back. Watching the elite women and men race up a small rise on Embankment and then past the Palace of Westminster brought back memories of just how much I hurt near the end of last year’s race. Watching them sprint down The Mall made me reflect on trying to spot my mum and brother in the grandstand last year (I miserably failed: I made the amateur error of looking in the stands on the wrong side of the course…).
It was hard, it really was. So I eventually decided I needed to break myself away from it. So, naturally, I went for a run.
Although this was a run with a difference. There’s no shortage of beautiful places to run near where I live, but since I covered most of them during marathon training runs, I decided it was time to head further out of London. I hopped in my car and headed for Virginia Water, at the southern end of Windsor Great Park.
I’d never been running before, so it was a complete change. And on a pleasantly sunny Sunday, I carved out a lovely route around the lake and up past The Totem Pole (a gift to the Queen from Canada back in 1958).
It was all really very lovely: a relaxing, stress-free, brilliant way to spend a Sunday afternoon. But it’s not where I’d really liked to have been running today…
In short, not running a marathon really is rather hard. But only because I know what I’m missing out on. And, frankly, it probably won’t seem so hard tomorrow when I wake up and my legs are working properly.
Because, clearly, running a marathon is absolutely, definitively, unarguably harder than running one. So if you were one of the 40,000 plus people who ran the London Marathon today, congratulations. You’ve just done something utterly amazing. Enjoy it.
Pop quiz: it’s the day before you run the London Marathon. What are you having to eat tonight? Chances are it’s pasta. Lots of pasta. All the pasta. And why? Because carbs.
If you know knowing at all about marathon preparation and diets, you probably know about carb-loading. Put simply, eating carbs before you take part in a long race is a good thing. And what’s a great source of carbs? Pasta. So the night before a marathon? Eat pasta.
The science, of course, isn’t quite that simple. Science rarely is. Now, I’m not a scientist or nutritionist, but here’s the basics: the energy in most food comes in the form of carbohydrates, sugar or fat. Carbs are slower to break down, and your body will store carbs in your muscles and liver as glycogen.
During a longer race – we’re talking a half-marathon or longer – your body needs extra energy, so it finds glycogen or fat to burn and turn into that energy. It’s harder to turn fat into energy, so when you run out of glycogen you can run low of energy. Yes, we’re talking hitting the wall here.
In short, if you’re doing a long run, carb-loading before the race builds up your glycogen levels, allowing you to run further without hitting the wall.
Still awake? Good. I’ll try not to delve into too much more science, especially since I’m clearly not an expert on such things.
So, the night before a marathon? I’ll have a big, steaming bowl of pasta please. Lots of pasta. Give me carbs!
Hold on a second though: it’s not quite that simple. First, lots of studies now suggest you should increase your carb intake steadily in the week or so leading up to a big race. And secondly, there are loads of foods other than pasta that can provide you with good carbs: rice, potatoes, whole grains, beans, that sort of thing.
But still, here’s the thing… the night before I do a half-marathon, marathon or other long race, there’s only one food I want: pasta. It’s become a tradition.
In fact, I’ve even got a specific dish that I cook. I had it before I ran last year’s London Marathon. I had it before I ran this year’s Houston Marathon. I call it my spicy pre-run paprika chicken pasta. I’d give you the recipe here, but frankly the title of the dish pretty much gives it away.
Basically, cut up some chicken and coat with some paprika and other spices. Then cook the chicken along with lots of vegetables (mix it up, but think onions, chilli, peppers, broccoli, spinach, that sort of thing). Add in a tin of chopped tomatoes, a bit of water or stock and allow to thicken a bit. Then season, and add some more spices if needed. Meanwhile, cook up some pasta. Mix the pasta into the sauce, and serve, topped with basil and a hint of cheese. Ta dah.
Does my spicy pre-run paprika chicken pasta help me run a marathon? Honestly, I don’t know. But it surely doesn’t hurt. It’s good carbs, along with some healthy chicken and veg. It’s freshly cooked, so I know exactly what I’m eating the night before a marathon (that’s important). And, most of all, it’s a great big, steaming bowl of pasta-based comfort that makes me believe I’m heading into the marathon suitably carb-loaded. That’s worth it for the confidence boost alone.
Also, I love my spicy pre-run chicken pasta because it feels like I’m taking part in a grand marathon tradition. If you polled the runners in the London Marathon – or any other marathon for that matter – I bet pasta is by far the most popular meal the night before the race.
And that’s why, if and when it’s time for my third marathon, or my next big race, I know exactly what I’m having to eat the night before.
Pasta. Lots of pasta. All the pasta. And why?
Read more of my random running loves here.
So you’re running the London Marathon. Good for you.
You’re about to do something incredible. Incredible, and painful. But mostly incredible. Although don’t forget painful.
Anyway, forget the pain for a moment. Really, forget the pain. Because you’re in for an utterly unforgettable experience. And I’m a little jealous. Okay, I’m a lot jealous.
I ran the London Marathon last year, raising money for the South West Children’s Heart Circle (a very worthy cause, which, if so minded, you could support by donating here). It was intense, exhilarating, exhausting, incredible, overwhelming, exciting, incomprehensible, enjoyable, unenjoyable, and a whole lot of other adjectives. But, above all else, it was brilliant.
And also painful. Let’s not forget the pain. I’m sorry to confirm this to you but, yes, running a marathon is going to hurt.
But let’s not dwell on the bad stuff. That whole thing about pain being temporary, and all that? It’s true. Honest. In the closing stages of last year’s London Marathon I was in pain. Serious pain. So much pain. I ached so much I swore I’d never run a marathon again. And I meant it.
I meant it when I crossed the finish line, more mentally and physically exhausted than I’d ever been. I meant it that evening, when my legs barely walked. I meant it in the following days, when I couldn’t walk in a straight line, or without feeling the dull ache in my legs. I was never, I told myself repeatedly, running a marathon again.
I lied to myself. Less than two weeks later, I’d entered the ballot to run this year’s London Marathon.
I didn’t get in. And while I’ve since run the Houston Marathon, I’m still gutted that I won’t be out on the streets of London on April 23. Which is why I’m jealous of you. Not in a bad way, you understand. I’m genuinely happy for you. I’d just love to be there with you. Because, genuinely, running the London Marathon is everything that you dream and hope it will be.
Here’s the thing: I could offer you some sage advice and marathon tips right now. But I’m not going to. If you’re like me, you’ll be sick of hearing advice about pacing, timing, running technique, hydration strategies and all that sort of stuff. And, if you’re not, you can easily find advice from plenty of people far more qualified than me to offer it.
So I want to say a few things to reassure you. Because, if you’re anything like me, right now you’re probably thinking of little else other than the London Marathon. It will be consuming your every thought, at the back of your mind no matter what you’re doing. You’ll be nervous. You’ll be excited. You’ll probably be a little bit scared.
That’s all okay. Keep this in mind: you got this.
Seriously, you’ve got this. You. Have. Got. This. Really, you have. Just keep those conflicting emotions in balance and you’ll be fine. Be excited, but don’t get carried away. And be nervous, but don’t let it scare you.
Plus, it might not seem like it with the race yet to be run, but you’ve already done the hard bit.
All those months of training? All those long, long runs on freezing cold mornings, with nothing but your own thoughts and a clutch of energy gels for company? That’s the hard stuff. You’ve done that now. You’ve only got 26.2 miles left to run. And it’s the fun 26.2 miles. Enjoy it.
It will be a lot of fun. Remember that when the nerves start to take over. Take a deep breath, forget the nerves and enjoy it. Enjoy going to the Expo to pick up your number. Enjoy the nervous trip to the start in Greenwich on an early morning train full of equally nervous fellow runners. Enjoy heading into the start zone, and realising just how big the London Marathon really is. Enjoy dropping off your bag, enjoy your final pre-race pee (actually, here’s my one bit of sage advice: don’t forget your final pre-race pee).
Enjoy lining up in the start zone. Enjoy trying to fathom how big the race is, and how many runners are ahead or behind of you. Enjoy the nervous anticipation before the start. Enjoy the moment when you cross that start line and realise, at the same time as everyone around you, that you’re actually running the London Marathon.
After that? Well, there are a whole host of things to enjoy. 26.2 miles worth, stretching out over the course of the next several hours. I won’t spoil all the surprises. There’ll be things you’ll expect – running over Tower Bridge really is as exciting as you’d anticipated – and things you won’t. The wafting smell from a nearby KFC, anyone?
Most of all, no matter how prepared you are, no matter how big a race you’ve done before, you’ll struggle to comprehend the scale of the marathon. It’s huge. There are so many runners. There’s so much organisation.
And then there the spectators. Lots of spectators. So many spectators. They form a virtually never-ending wall of noise, cheering, motions and support. Enjoy the spectators. Enjoy the support. It’s amazing. It’s inspiring. It’s, well, a little overwhelming. Sometimes, you’ll wish there were fewer spectators and fewer runners, a little more space so you could get away from the constant noise, and get back to running by yourself, just like you did on those long, cold training runs.
But try not to be overwhelmed by the spectators. Let them carry you along, but don’t let them push you into going too fast. High five kids when you want a distraction, read the signs people are holding up when you want to stop thinking about your pacing. Even chat to them if you want. But stick to your plan. When you need to, just focus on your running, your time, your pace plan, yourself. Head down, and picture what it will be like when you cross that finish line on The Mall. Picture being given that medal (actually, one other bit of sage advice: when they put the medal round your neck, be careful you don’t topple over with the extra weight when you’re in a post-marathon exhausted state. It’s a really heavy medal…).
And remember, that’s what you’re aiming for: reaching the finish. Sure, set yourself a timing goal. I did. And push yourself to meet it. I did. I pushed myself harder than I thought possible. And, in doing so, I learned new things about myself.
Crucially, though, don’t let your target time consume you. If you miss it, you’ll be a bit disappointed. That’s natural. But don’t be upset: it’s okay. You’ll come to realise finishing is success in a marathon. The simple fact you’ll have done one is what will impress your friends and family.
And hey, if you really want to meet that target time, that can wait until the next marathon. Because, no matter how painful it is, no matter how much your legs hurt, no matter how much you doubt whether you’ll actually reach that finish, eventually you’ll want to do another one.
Honestly, you will. Running – well, limping, really – through the last few miles of last year’s London Marathon was the most painful, difficult, intense thing I’ve ever done. I still wince thinking of it now. It hurt. Lordy, it hurt.
But that hurt fades. Your legs will recover. You won’t forget the pain, but it will become part of the massive mix of emotions, feeling and experiences that make up the marathon experience. And you’ll look back at the whole event, on all those sensations, as one of the great experiences of your life.
That’s why I’m gutted I’m not running it again this weekend, and why I’m jealous that you are.
But I’m really happy for you. Your experience will be very different from mine, because every person’s marathon experience is different. A weird truth about a marathon is that, for such a big, communal event, it’s also an incredibly individual challenge. No two people will ever have the same experience. So go out there, and enjoy yours.
I’ll be cheering every single one of you on. Where I’ll be cheering from, I don’t know. I’m tempted to head into London, to join the crowds and cheers you on. But I’m not sure if I can. I’m not sure I could face being so close to it all, without getting really jealous that I wasn’t out there running myself.
But I’m happy you will be. Honest. So I’ll end with this: good luck. Enjoy it. Embrace it. Live it.
You’re about to run the London Marathon. The London Marathon! It’s going to be incredible.
And, yes, it’s going to hurt.
But it will be incredible.
But mostly incredible.
London Marathon 2016 runner 47812
When you’re trying to decide on a race to enter, you can spend ages comparing the various descriptions of them that organisers put up on their websites. Some are incredibly detailed, while some are unhelpfully brief. And often, they’re a little bit confusing.
You’ll often find that they’re peppered with odd phrases and bits of running shorthand that are, at times, a little ambiguous. One example of this is the term ‘undulating’, which crops up with unnatural frequency in race route descriptions. I explained the various meanings of undulating some time back, but there are plenty of other bits of jargon stuffed into race descriptions.
Here’s what some of them really mean…
Course profile descriptions
Flat: A bold statement, and reassurance that you can enjoy some hill-free running.
Pancake-flat: May actually be flatter than a flat course. Seriously, it’s likely to be flat.
PB friendly/PR friendly: Mostly flat, likely with a little bit of elevation change. You’ll find this phrase used quite a lot because, hey, who isn’t going to be tempted to enter a race on a course that’s easier to set a PB on. Because, let’s face it, finding a PB friendly course sounds a far easier of improving your time than training harder…
Undulating: a course that won’t be flat, but likely won’t be overly hilly. Or a somewhat hilly course that organisers don’t want to scare entrants off by describing as such. Read an expanded description of undulating here.
Challenging: There will be hills, and they will be steep.
Tough: There will be lots of hills, and they will be very steep.
‘You’ll enjoy the views’/‘Worth it for the views’: The ‘it’ mentioned here is, of course, a relentless grind up one or more ridiculously steep hills.
Brutal: Ye Gods.
Scenic: This sounds like it is a welcome description for a race, suggesting you’ll have nice things to look at. Usually it is, although beware: if this is the only descriptor used for a race, it might be because describing the course with any other terms would involve admitting it’s a grindingly difficult course that takes in hill after hill after hill.
Race course types
Out-and-back: This is a course that involves running somewhere, turning round and heading back. At it’s most extreme, the turning point is occasionally a traffic cone in the middle of the road.
Single lap: A course that starts and finishes in the same place, taking in one big loop. Always a good option if you like plentiful variety.
Multi-lap: A course that will take in two or more loops of a particular section of course. This is both good and bad. It’s good because you’ll know what you’re in for on the second lap, and can adjust your efforts to suit. It’s bad if the loop is particularly dull, or if it contains a tough hill – knowing you’ve got to run up a hill a second time can be a little demotivating…
Point-to-point: A course that stars somewhere, and finishes somewhere else. These offer maximum running variety pleasure, but can be a bit tough for logistics. Although when a point-to-point course is well organised – such as the London Marathon – you’d almost never know.
All-asphalt/all-Tarmac: Yes, this will be a course that takes place entirely on a sealed surface course. That doesn’t necessarily mean it will be as smooth as you’d think
Closed-road: The route will take place on roads closed to traffic so, in theory, only runners will be on them. This is good, as it removes the always unwelcome prospect of being squeezed to the side by over-aggressive drivers who don’t think they should have to account for people running on a road (because they’re far more important, obviously).
Open-road: This route will take place on roads which are open to traffic. Which raises the, erm, always unwelcome prospect of being squeezed to the side of the road by over-aggressive drivers who don’t think they should have to account for people running on a road (because they’re far more important, obviously). To be fair, most motorists are very decent people who won’t mind slowing down and giving you room. Sadly, there are always exceptions to the rule, etc…
Mostly smooth with some slippery bits: there’ll probably be grass or mud. Beware if it gets wet
Occasionally muddy in places: will almost certainly be muddy in places.
Muddy in places: Pack your wellies.
Mixed-surface: This means the race will take place on – shock! – a mixture of surfaces. Expect it to be mostly fairly smooth stuff, but be ready for a bit of on-grass action and the potential for some mud.
Trail course: An off-road course. Probably bumpy. Mud often involved.
Race village/race festival: A selection of stands selling running products, offering massages and that sort of time. Sometimes these will be massive. Often they’ll be two stalls in the middle of a big field.
Club/county championship round: runs that are rounds of club championships will often attract higher numbers of runners than other events. And when you get to the start you’ll find most of them are wearing various brightly colours club running tops. But you don’t usually have to be a member of a club to do them.
Accurately measured: Some races really seem to push the fact that they’ve accurately measured the course to make sure it’s the distance that they’re advertising. Which seems an odd thing to advertise, because when you’re entering a 10k race, you’d basically expect the organisers would have checked the course was, you know, 10k long. Although a surprising amount aren’t. And yes, that includes many described as being ‘accurately measured’.
Certified course: Usually followed by a bunch of initials that are the name of a national governing body. This means the course has been verified by some official types as being of the correct length, so any record times set on it can enter the history books. Which matters, because of course you’re going to be running at world record pace (alright, it has an impact on club points and the like too…)
Read more running jargon busting here.
One of the best bits about taking part in races is the crowd. Whether it’s the millions who turn out to spectate on a big city event such as the London Marathon, or the small smattering of friends and family that show up for a Saturday morning parkrun, crowd support is always uplifting, motivating and welcome.
But race crowds don’t stop at just cheering you on: some of the most enthusiastic spectators you’ll find in events are the kids, and they’re particularly keen on offering up some high fives.
I’ll be honest: I didn’t think I’d enjoy randomly high fiving strangers while I was running. It seemed a bit daft, possibly a bit indulgent and, well, a little odd. I started running for myself, and didn’t really feel I needed the support of a crowd.
That changed on last year’s London Marathon. In the early stages, I found myself running at the side of the road in a bid to escape the masses of runners packing the middle. And that put me within near-touching distance of masses of outstreched hands. And, well, I got caught up in the moment, and started joining in the high five action.
And you know what? It’s great fun, and gives you a tremendous amount of energy. But there’s a catch. Because you need to do it right. And so, in the spirit of my running technique thread of breaking down seemingly simple things with an excessive amount of detail, here’s my guide.
To understand how to do something, you need to understand why you’re doing something. Here are the main objectives for the in-race high five:
- To successfully pull off one, or more, high fives with one or more spectators during a race
- To help make running a fun, vibrant spectator event by engaging with the crowd that are cheering you on
- To temporarily distract yourself from the pain and effort of tackling a race with a spot of crowd interaction
- To ensure every attempted high five is a success so you don’t look stupid
- To avoid accidentally hitting, striking or otherwise swatting a spectator with a badly timed high five attempt
- Got that? Right, let’s get into the how then…
1. Pick your target
Offering an unreciprocated high five is a little embarrassing at the best of times, but when it happens mid-run you’ll just end up looking utterly stupid.
The first step is to identify willing high five participants. This is, as you’d expect, fairly straightforward. Look for someone at the side of the road with their arms outstretched. These will usually, but not always, be kids. Try and pick the ones who look eager.
2. The approach
Next step: get into position. You’ll want to do this early: you don’t want to be swerving across the course in the path of your fellow runners and having to slow dramatically, just for the sake of a high five. So work your way to the side of the course, so you’re in close proximity to the crowd.
The next bit is to make sure your intended high five targets know you’re coming. Try for eye contact, since you don’t want to surprise anyone. And, when you’re closing in, extend your arm into the high five offering position.
Now, the accepted running high five arm position is a little different from usual. Raise your armco about mid-chest level, elbow-bent, and then extend your arm with palm facing forward. Remember, most of the in-race high fiving action will come from junior spectators, so you don’t actually want to make your high five that high. They won’t reach, and you’ll look stupid.
3. It’s high five time
Okay, arm extended, eye contact hopefully established. The rest is fairly simple. Keep running towards then, without adjusting your pace, and when you’re close adjust the height of your hand to match theirs. Then you may proceed with the high five.
Another pro tip though: don’t put any extra effort into your high five gesture. Remember, you’re running relatively quickly, so your arm already has plenty of latent momentum. If you adapt the traditional arm thrust that you would with a traditional, non-running high five, you’ll hit your high five target with a fair degree of momentum. Frankly, you don’t want to be that guy who bowls a kid over during a run. Nobody wants to be that guy.
Instead, let your running momentum propel the high five. Keep your hand flat and relaxed.
4. Never look back
Now, this bit sounds harsh, but it’s a necessary evil. If you realise you’re going to miss a high five, just miss it. Sometimes kids move their hands inadvertently, sometimes you get your angle wrong. But while a missed high five is always disappointing, it’s going to happen. But if you ease up and try to correct the error, you’ll only slow your pace and cause problems. Try to forget it and move on.
Advanced high fiving: The next level
Okay, that’s the basics covered. You can now proceed with mid-race high five action. And, frankly, it’s quite fun. It really can give you a motivational boost, if only because it’s something to distract you from the pain and grind of a particularly long race.
But if you want to take your mid-race high fiving to the next level, here are some advanced high five techniques to work on.
The high five chain
This is when you approach a line of people, all holding out their hands to offer high fives. The basics apply, but you’ll need to make sure you keep adjusting the height of your hand as you work through the group. Unfortunately, kids and other high five fans don’t tend to be the same height, and they don’t tend to hold their hands out at the same point. It’ll be up to you to adjust as you go. It takes effort, but it’s better than the alternative: missing out the smallest kid in the group. They’ll only get upset.
The ‘hit for power’ board
This seems to be a somewhat American running thing: there were a lot of people on the Houston Marathon holding out boards with messages such as ‘hit for power’ – frequently adorned with pics by Super Mario World mushrooms and the like.
Again, it seems a simple proposition, possibly even a bit easier than your standard high five. After all, a big bit of cardboard is a far larger target area than a hand. But beware!
For starters, it’s hard to tell exactly what the signs are made out of. You don’t want to smack a poster hard and then discover it’s actually thin paper that you’ve just ripped through. Conversely, it can genuinely hurt if you put too much momentum behind hitting a board that’s made of seemingly indestructible cardboard.
The tactic is to make sure you don’t punch it, but tap it with your palm, before swinging your hand out the way to ensure you don’t accidentally knock the board out of the holder’s hands.
This technique is difficult to master, but is a huge tool to stop yourself looking daft if you miss a high five, or realise you’re offering one that’s going to be unreciprocated.
If you spot that happening, you’ll have a few precious moments to adjust your gaze from the first line of spectators by the road to those a little further away. Be quick. What you’re looking for is someone waving. Then, raise your outstretched high five arm and quickly convert it into a wave. Pull it off, and you’ll be able to maintain your styling as an enthused runner grateful for the crowd, rather than looking like a numpty who just plain missed…
So that’s what you need to know about mid-race high fives. Get it right, and it’s a fun bit of crowd interaction. It’ll keep the spectators happy and, if done well, will distract you from the pain and slog of a long race without slowing you down at all. Frankly, it’s worth doing just for that…
The first ‘proper’ race I ever entered was the Wedding Day 7k. As the name suggests, it takes place on a seven kilometre course. Even at the time, it seemed a slightly odd distance. But, as time passes, I’ve come to realise that it’s just downright unusual.
Years back, in the days before easy access to precise measurement equipment, online race comparison websites and the like, races were all sorts of strange distances. It largely depended on what course organisers could carve out of whatever roads, trails or paths they could get access to.
But, in the increasingly homogenised and standardised modern world, events have become far more standard in distance. Generally speaking, the vast majority of events are run over a handful of particular race lengths – 5k, 10k, 10-mile, half-marathons and marathons.
On, balance, that’s common sense. Those distances give people a good idea of the effort required to train for and complete in any given event, and it also makes it possible to compare progress on different races in different places at different times.
But that theory doesn’t entirely hold. No two race courses are the same: just think of the variation possible in both elevation changes and surface, for example. My best 10k race time was set on the virtually flat, wide Tarmac of Castle Combe Race Circuit. I can’t really compare the time I set there to my times on the Richmond Park 10k, which takes place on a hilly, mixed surface course.
But, most importantly, races of unusual distances are fun. They offer variety, something a bit different. And, frankly, the races I’ve competed in over unusual distances have been some of the most fun. I don’t think that’s coincidence: it seems the races organisers who persist with non-standard event distance races are the most proud of their events, and their history. The Wedding Day 7k is a great example. Another was the Treggy 7, a seven-mile trek in Cornwall featuring a great big, whopping hill.
Here’s another: last weekend I competed in the Lidl Kingston Breakfast Run. It features three different distances, and none of them are standard: you can take your pick from 8.2, 16.2 and 20.1 miles.
The distance stems from the course: it’s effectively a loop of the River Thames towpath and nearby roads from Kingston-upon-Thames down to Hampton Court Palace and back. The 8.2-milers do one loop, the 16.2 runners do two (a slight shortcut on lap two accounts for the fact it’s not quite double), while the 20.1-mile runners add an extra mini-loop early on.
Interestingly, the course is virtually the same one I’ve done several other runs on – the Hampton Court Palace Half-Marathon, and the Kingston 10 Miles. Those races add in extra loops and twists to make up standard distances, so the Kingston Breakfast Run organisers could do the same, but they choose not to. Excellent.
Now, the distances aren’t entirely random: the run is frequently used as a training effort for people tackling spring marathons such as London, with plentiful pacers to help people round in particular times.
Since I’m not doing this year’s London Marathon (boooo!), I just did it for fun. For fun? Yup. And on very little training too. Fun. Little training. So I did the 8.2-mile distance, right? Nah… I was planning to, but when I went to sign up, it was only a few pounds more to double my mileage… so the 16.2-miler it was.
Well, it’s only a few miles more than a half-marathon, right? Well, yes, except I’d only run further than 10k a few times since I finished the Houston Marathon back in January. And it was only a week or so before last weekend I really comprehended that, at 16.2-miles, the Kingston Breakfast Run would be the third-longest race I’d ever do.
But, strangely, I didn’t feel all that much pressure. Because it’s not like I had anything to compare the race to. I didn’t have a 16.2-mile PB, and it’s not like I’m going to tackle many of them – unless I return to the Kingston Breakfast Run again (hint: I will). With the inability to compare my time to pretty much anything else, I found myself free to experiment a bit more.
As a result, I set out at something approaching my half-marathon PB pace, with the intention to see how long I could keep that pace up past 13.1 miles. It’s certainly not a tactic I’d use on a marathon, when I’d be determined to run at a pace I felt I could sustain. But on this event, I felt free.
So off I went at my half-marathon pace, and yes, I did predictably struggle in the final few miles when the pace, and my lack of training, began to tell. But I didn’t mind all that much, and I just concentrated on having fun.
If nothing else, doing a 16.2-mile race was a good challenge: it pushed me on from a half-marathon, but without the sheer pain and effort required to do a full marathon.
Which is why I love unusual race distances: they don’t just become another 10k, 10-miler or half-marathon. They’re challenges in their own right. They’re events you can do for the challenge and fun of doing them.
Oh, and in the case of the Kingston Breakfast Run, there was also an awesome goody bag, courtesy of Lidl. Among other things, it featured peanut butter, a bag of seeds, peppermint tea, and shower gel. What more could you want? (If the answer was muesli, then don’t worry: there was also muesli).
A mug. Yup, instead of a medal you get a mug.
— James Attwood (@Atters_J) March 26, 2017
As noted in the past, I’m a big fan of events that hand out non-medal-based finisher rewards. It’s a nice point of difference that makes them stand out. A bit like having a race that takes place over an unusual difference.
Running is a non-contact sport. In theory, at least. In truth, an occasional occupational hazard of having lots of people running in a big crowd is that sometimes two or more runners will end up in exactly the same place at exactly the same time.
Now, from having witnessed a few, mid-race running pile-ups are never malicious. It isn’t like motor racing categories such as touring cars or NASCAR, where rubbin’ is, of course, racin’. Contact is usually caused by one runner being surprised by another one in close proximity to them doing something unexpected.
Case in point: the worst mid-race pile-ups I’ve seen have usually involved one runner stumbling, tripping or completely falling over, and in the process collecting one or more runners following close behind.
Hopefully, this happens at slow enough speed that what follows is a very British sequence of profuse apologies, checking on the health of other runners, and trying to keep a stiff upper lip and just get on with the race. Thankfully, the biggest injuries sustained in the worst mid-race accidents I’ve seen have been nothing more than scraped skin and chastened egos.
Now, I’ve been close to a few pile-ups in my time, and had a couple of narrow escapes. Perhaps the biggest calamity I dodged was on a parkrun a few months back, and involved someone running ahead of me with a dog on an extendable lead.
The runner with the dog had set out at a rapid pace, but at just after half-distance another runner and me began to catch him. But we did so on a narrow part of the out-and-back course where runners were passing in both directions, so there was little chance to pass, and we both ended up close behind.
And then… his dog suddenly decided something on the other side of the path was more interesting than running straight ahead. He veered sharply to the right, across the path of runners coming in the other direction. Eager to avoid mayhem, the man was forced to pull up suddenly and tug sharply to retract the rapidly extending dog lead. The combined forces of this led to him being spun around, and very nearly getting bumped by the runner just behind him.
I was next up, and very surprised to find a runner facing the wrong way with a dog lead now tangled around his body. I had to ease up sharply, dart right and just made it through. Amazingly, while several runners heading in both directions had to ease up, nobody actually made full contact or fell over. Phew!
But last weekend (and yes, this is actually the tale I promised in my last post…) I was finally involved in a mid-race pile-up. It was early in the Kingston parkrun, and I was already feeling a little put out after realising I’d left my Garmin GPS watch in mile pacing and splits, instead of kilometres. As I was running, I was desperately trying to work out what my 5k run pace worked out into in mile splits.
Around a kilometre in, the Kingston parkrun runs on a relatively narrow Tarmac path alongside the River Thames. At this stage there are trees and bushes on both sides, with the bushes on the left on a short, sharp slope that goes down to a mudpath alongside the Thames itself. It’s a little narrow, especially early in a parkrun before the field spreads out.
At this stage, I was catching the runner ahead of me, and beginning to think of pulling out to move past – except there was another runner overtaking me to my right. So I was closer behind the runner ahead of me than I’d usually be, and a bit preoccupied with both my watch and waiting for the runner beside me to go past.
And then… an object came flying out of the pocket of the runner right ahead of me. It flipped in the air, and clattered onto the road right in front of me. I realised it was his phone, and instinctively focused on trying not to tread on it. And then I heard the runner ahead of me swear, and looked up to see him slow dramatically as he realised what he’d dropped.
What happened next was pure instinct – on both our parts. Seeing him slow, and with another runner to my right, I had two choices: run straight toward him, or veer left and try to avoid him. My survival instinct kicked in, and I veered left, into the bushes and right onto the edge of that steep muddy slope.
The runner who’d dropped his phone had two choices: stop in the middle of the road and turn around, or pull up and move to the left while he did so, trying to ensure the runners behind him could get past safely. His survival instinct kicked in, and he veered left, into the bushes and right onto the edge of that steep muddy slope.
Yup, our survival instincts had put us both onto a collision course. The contact, when it came, wasn’t exactly major. In fact, it was largely comical: we bumped slowly, which toppled both of us down the slope a bit. And, in even more comical fashion, both of us seemed more concerned with trying to stop the other from falling over completely. It ended with a slightly awkward half man-hug with a stranger halfway down a muddy slope.
We briefly exchanged words of ‘sorry’ and ‘you ok?’ as we untangled, and went our separate ways: me onwards, and him to pick up his phone and rejoin the race. The whole thing lasted little more than ten seconds, but the adrenaline kicked in and fired me up for the next chunk of the run.
At first, I was a little annoyed that another runner failing to properly secure his phone had cost me time, but by the time I reached the finish I’d calmed down. It wasn’t like he meant to drop his phone, after all.
And, hey, despite all that my time wasn’t bad: a 19m 52s. Okay, it didn’t match my entirely unexpected 19m 39s course PB from a week earlier… but, if anything, the incident took away any pressure to follow up that time with another PB. Having lost time – maybe ten seconds, maybe a bit less – through an event that wasn’t my fault, it suddenly wasn’t my responsibility that I wouldn’t match that PB. That might well have freed me up to run faster in the second half, shorn of pressure.
Who knows? I was just grateful that the pile-up wasn’t any worse – and both me and the other runner could have a laugh about it at the finish (his phone was surprisingly intact as well, for those who might care about such things).
Not the world’s most dramatic running pile-up then, but a brief reminder that even in a supposedly non-contact sport, they can happen…
Waking up and drawing the curtains to find light skies and benign weather is normally a pretty good start to a day when you’re doing a race. Not this morning – because today it meant the bad weather hadn’t arrived yet.
Sure enough, 20 minutes after I’d first looked out the window, it actually began to get darker, as the bank of heavy rain that had been assuredly forecast closed in. By the time I left my house an hour later, bound for Wimbledon Common to take part in the Wimbledon 10k, it was raining hard.
You can’t control the weather, of course, and bad weather is an occupational hazard any time you enter a race in Britain (even if, as the forecasters harked on about this week, meteorological Spring has, erm, sprung). Still, it’s always a little off-putting when, the night before a run, you know that a nasty weather front is likely to be right over your head right about the time the start gun goes off.
Twenty minutes after leaving home I parked up near Wimbledon Common, and set off to collect my number from the race start. Wimbledon Common is, as you might expect, a pretty beautiful and well-kept place, but it loses it’s appeal somewhat when there’s a heavy wind, squally rain and mud underfoot. Still, that bracing wind did make it easy to spot the flags fluttering near the race start, largely by keeping them at quite the angle.
Having picked up my number, and braved a wobbly portable toilet (the wobble seemed to be partly the wind, and partly the fact it didn’t seem to be fixed to the ground properly. Either way, I was very careful while going, to avoid some unthinkable and unpleasant toppling toilet incident…), I retreated to the safety of my car until as late as humanly possible before the start. Oh, and added an extra long-sleeved running top, having realised my optimistic T-shirt set-up would clearly offer inadequate warmth.
Amazingly, come the time to decamp from my car and head to the start, the rain was beginning to ease. It was relatively light for the first few kilometres, and had actually stopped before half-distance. The wind and cold were more persistent challenges, but with the weather less of an issue I could focus a bit on what I figured the main challenge of the event: the hills.
Wimbledon Common is at the top of a hill: the race started with a plunge downhill, before then working it’s way back up through the residential streets of the not-coincidentally named Wimbledon Hill. When I decided to enter the event, it was partly because of the hills. So far this year, I’ve mostly done races this year on relatively flat courses, and I wanted to take in some races that would be charitably described as ‘undulating’ in order to force myself to push more on hills.
The challenge was pushing hard enough to make the most of the early downhill section, without using up all the energy for the subsequent uphill. I seemed to get my pacing sorted pretty well, although it was a bit humbling to watch some of the quick runners doing the simultaneously run Wimbledon Half Marathon pull away from me, despite knowing they’d have to do a second lap. But, once I’d completed most of the climbing, and was running along The Ridgway (so called, you’ll be amazed to know, because it’s a road that runs along a ridge), I discovered that the biggest challenge of the Wimbledon 10k wasn’t the weather, or the hills: it was the traffic.
Yes, the traffic – and both automotive and pedestrian. The Ridgway is a fairly major thoroughfare in South West London, and at just before 1000hrs on a Sunday morning plenty of people were setting off on Sunday morning jaunts. Which made it a bit of a challenge when the runners needed to cross from one side of the road to the other. The only tactic was to run along one pavement, trying to focus on your normal pace, while also keeping an eye out for a break in the traffic to make a crossing. It wasn’t easy, especially because some drivers – both on the main roads and those traversing the residential roads the event went down – seemed determined not to make any allowance for the runners.
It got more challenging too: the final kilometrres of the course ran directly up Wimbledon High Street, in the quite posh part of town known as Wimbledon Village. At one level, it’s a lovely place to run: there were lots of posh shops and cafes to admire, for one thing. Except, of course, those cafes were attracting plenty of people for a Sunday brunch, using the same pavements the runners were charging down. It wasn’t exactly an ideal combination, especially because a small minority of pedestrians strolling in Wimbledon Village seemed put out there was a run going on, and pointedly made no effort to create a bit of room.
Now, they’re shared roads and pavements, and it’s not like the runners had any particular priority or right of way over cars or pedestrians – something that was made clear in the pre-race notes. But still, a little bit of courtesy wouldn’t go amiss at times.
Again, this was only a small minority of people; several others took the time to clap or shout encouragement, which is always hugely welcome.
Thankfully, since the race field was relatively small, it was pretty spaced out as I ran the High Street section – but I imagine things might have been interesting for the half-marathoners on their second lap, when the shops would have been open as well as the cafes.
Nothing cost me too much time either, and if 41m 21s was the slowest of the five 10k races I’ve done so far this year, in the circumstances it felt like one of my stronger efforts.
Even better, in a fit of great timing, the sun was almost peeking through the clouds by the time I finished. Which made it a pleasant day to walk back to Wimbledon for a post-run coffee. And don’t worry: I gave the runners still gamely plugging on plenty of space – and plenty of encouragement as well…
Knowledge is power. It’s an oft-repeated phrase, and that’s largely because it’s true. When you’re taking part in a race, knowing how far you’ve gone – and by extension how far you’ve got to go – is incredibly useful knowledge.
In the age of GPS watches (which are great, although they can also be randomly annoying), most runners can have that information, and lots more, strapped to their wrist. But not everyone runs with a GPS watch. And even those who do wear them don’t always look at them. And that’s where distance marker boards come in.
They are brilliantly simple. It’s a sign which says how far into the race you are – usually every mile of kilometre. They’re used on most races, and they take many forms. Sometimes it’s a simple bright yellow sign with a number on it. On a big event, such as the London Marathon, they can be full balloon arches that stretch across the road. On one run I did, the ‘boards’ were actually people wearing jackets with the distance marked on them.
Distance boards provide useful information, and they’re also reassuring that you’re actually still on the right route for the race. They’re simple, they’re unobtrusive and they’re brilliantly effective.
So…. why have I included them in my ever-growing list of random running annoyances?
Because of this: they’re not always in exactly the right place.
Distance boards need to be put somewhere: maybe hung from a tree, attached to a fence or propped up by a post. And sometimes, there just isn’t somewhere to put them at the exact distance they’re indicating. Sometimes the people putting the distance boards up just don’t seem to have double-checked the measurements. Sometimes, they just seem to make a mistake. In other words, it’s not that uncommon to find the market board is, at least according to my Garmin, a couple of hundred metres early, or a couple of hundred metres late.
Is that a problem? Well, it’s certainly not an unsurmountable one, but it doesn’t really help. If you’re trying to pace yourself with a ‘normal’ watch not fitted with GPS, you’ll need to rely on the boards being in the right place to ensure you’re running the splits you want.
And if you’re running with a GPS watch, finding that it’s out of sync with a distance marker board can be disconcerting: is the board wrong? Is your watch wrong? How far have you gone?
Finding the distance marker boards are out of sync also creates other concerns. It’s not uncommon to find a race route is either a little short or long of the advertised distance. That can be reflected in the distance marker boards slowly slipping out of sync with your watch. But when that starts happening, it can be tough to know if they’re just errant boards, or if you’re going to discover that the course is too short or too long. Should you slow your pace in order to account for potentially running an extra few hundred metres? And if you do that, how daft are you going to feel when the finish is exactly where it should be, and it was just the boards being stuck in the wrong place?
Again, that’s not exactly a major problem, more a minor frustration – an annoyance, if you will. And given the brilliant job most race organisers do, I can forgive them for putting the odd distance marker board in the wrong place. Once again, this random running annoyance probably says more about my running psyche than anything else.
But that whole knowledge is power thing only really works if the knowledge you’re getting is accurate. And anything that causes you to doubt that isn’t welcome.
All that said, when I do a race, I’ll keep looking out for the marker boards. Why? Because each board is a quite literal milestone during a race, proof that you’re inching closer to the finish than you are to the start. Yup, even if they can be annoying, they’re always a welcome sight…
Read more random running annoyances here.