Pace Yourself

When people get back into running again after several months (or years) away, their enthusiasm can potentially make things worse by pushing them further than their bodies are ready for. It takes a while for your muscles, tendons, and ligaments to toughen up to the strain and impact of running. Overdoing it early on can cause temporary as well as lasting damage. One very common injury for runners is Iliotibial Band Syndrome (also known as IT band syndrome or ITBS). It occurs when the long ligament from your hip to your shin is overused, becoming inflamed or tight. As the IT band is attached to your knee and usually helps stabilise it, this injury results in small-to-significant knee pain. This can take months of physio to overcome if you push yourself too far.

The easy way to avoid an overuse injury is to not overuse your muscles or ligaments! It’s so important to pace yourself at the beginning of a running regime. You can start pushing the envelope later, once you’re in much better shape. Commit to smaller, manageable runs to begin with and give yourself permission to stop if you need to. The usual running advice is to only add 10% to your overall weekly mileage each time. This is pretty good advice later on down the line, but for beginners, it’s advisable to stick to the same weekly distance for three or four weeks before moving things up.

Make Time for Your Warm-up and Cool-down

It’s also very important to make time for your warm-up and for your cool-down. Warm-ups help raise your body temperature, stimulate your cardiovascular system, and increase blood circulation to your muscles. All of this will improve your performance and it will help reduce muscle pain and risk of injury because your muscles, tendons, and ligaments will all be more flexible and ready for the stress you’re going to put them through. To warm up, stretch out the muscles in your legs. Runner’s World has a brilliant runners’ guide to stretching that you can follow. Part of the warm-up is to take it easy for five minutes or so – perhaps just walking or jogging to give your legs a chance to get into gear.

Cool-downs are also an essential part of the process because they help your heart rate get back to normal more gradually than if you were to just stop suddenly. If your heart rate drops too fast you may feel dizzy or you even faint because a lot of blood often pools in your leg muscles during particularly strenuous exercise. The blood pools there because these muscles have been working the hardest and need the most oxygen. There may be lactic acid build-up, which can cause you a lot of pain later on. Walking slowly can help reduce lactic acid build-up, as can light stretching. A little bit of time and effort at the end of a run can save you a lot of pain later on.

Protect Yourself from The Sun

Even on overcast days, the Sun’s rays can reach you. That’s pretty much what we like about spring and summer. It makes the climate warmer, sometimes drier, and it’s a more pleasant environment to run in. However, whilst most wavelengths of the Sun’s light are harmless to you, its ultraviolet rays are a kind of radiation and they can damage your skin and your eyes after just a small amount of exposure. Given that most runs last between 15 and 60 minutes, this is a lot of time to be exposed to the sun without protection.

Too much sunlight can cause sunburn. This is when your skin is swollen, red, and painful. Sunburn, and exposure to sunlight over an extended period can also raise the likelihood of developing skin cancer. Whether your skin is naturally dark or not, it can still burn and it can still develop skin cancer. Always apply sun cream before you head out on a run. Choose a high SPF such as 30 or 50, depending on the weather and your skin type. Look out for sun cream that is water resistant, as this will help ensure you don’t sweat most of your sun cream off in the first ten minutes.

Make sure you cover your skin up with suitable sportswear too. Printsome is a T-shirt printing agency based in London. In case you’re after custom sportswear, indulge yourself in some awesome customer service. They deliver all across the UK!

Too much sunlight can also do a lot of damage to your eyes. UV radiation can cause cataracts (clouding of your lenses), pinguecula (benign lumps on your sclera), macular degeneration (the gradual degradation of vision usually attributed to old age), and several other conditions. Your eyes are very delicate pieces of machinery and they need to be protected from prolonged sunlight exposure. The best way to do this is to buy specialist sports sunglasses or glasses. Whether they have a shade filter or not, all good glasses and sunglasses will provide total UV protection. And choosing a sports model will ensure that the frame hugs your face tight and doesn’t wobble up and down as you run. If you’re worried about cost, it’s a good idea to shop online, as online stores offer discounts high-street stores just can’t match. This goes double if you need prescription glasses. Red Hot Sunglasses, for example, has a great range of prescription sunglasses, with numerous sports and running models to choose from, all at significantly lower prices than you’ll find on the high street.

(Tip: Make sure you find a pair of sunglasses that fit well and don’t move about, as runners sometimes cause themselves injuries by changing how they run to prevent their sunglasses jiggling on their face).

Stay Hydrated

It’s extremely important to stay hydrated as water helps regulate your temperature and transport nutrients around your body. And it also helps lubricate your joints. All of this is even more important when you’re running. However, it’s a bad idea to have too much liquid sloshing around in your belly whilst you’re running. To avoid this, try to drink more regularly. Starting up to three hours before your run have a glass of water beside you at all times. Then, about an hour before your run, drink a little less. If you’re running for a long period of time, then it’s important that you bring water with you so that you can drink whilst you’re out running. Look for water bottles that have been designed so that they’re easy for runners to hold. Again, shopping online should provide you with the most competitive prices. After your run, it’s important to keep on drinking.

There are other potential health risks when you head out running; this list is not exhaustive. However, I hope you’ve found it useful and that it helps you stay healthy whilst you’re out running. Good luck.

There is no denying that many factors are in play…

In his seminal training text Daniels’ Running Formula legendary running coach Jack Daniels cites four key factors or “The Ingredients of Success” –

1. Inherent Ability
2. Motivation
3. Opportunity
4. Direction

I would posit that the key item most runners fear they lack is point #1 – Inherent Ability.

Most will be highly motivated (at least initially) to improve and find out what they can achieve with the right training and application. Most will have the opportunity. Running is a very accessible sport with low costs of entry – all you need is shorts, t-shirt and a pair of decent shoes. Most will also have access to tips and guidance on what to do to improve. However, if a runner doubts whether they have inherent ability it will always hold them back.

My goal in writing this article is to challenge all runners to break through that mental straight jacket that is undeniably blocking progress. Ultimately each one of us is completely unique, with our own strengths, weaknesses and potential to improve. As George A. Sheehan famously said – “we are each an experiment of one”. We all have our own characteristics and as humans we can all believe and have faith in what we are truly capable of.

As a competitive runner wishing to improve, it is important that you embrace where you are today and truly believe in what you can achieve tomorrow.

And in the process of acquiring a certain amount of knowledge about exercise physiology and running Key Performance Indicators (KPIs), you can establish your current baseline and from there work out targets for improvement.

Your Current Fitness Level – the key to assessing your Potential

The whole purpose of creating your baseline and a prediction of your potential is to realise where you are today and where you can really go over a reasonable amount of time.

The real key is being sure to understand where you are today.

Rest assured there are many tools available to ensure you can be very accurate in assessing your current position, and from many different angles and perspectives – almost like piecing together a jigsaw. This is your line in the sand. You can then use various improvement factors and predictions to create the vision of the runner you wish to be, or believe you can be.

The critical point is to create the vision of what is possible. Not what is easy. What is truly possible.

A good strategy is to set an initial target, a medium term target and a longer term stretch target. When you have the vision of what is possible you can set a clear Road Map of how to get there and with reasonable timelines. The vision becomes the goal and the goal becomes the Mission. The best philosophy is to make the commitment to keep working until the mission is achieved.

In the words of management guru Peter Drucker “what gets measured gets managed.” It’s amazing how merely understanding your starting point, having a goal and a plan can push you forward.

Focus on YOUR own Key Performance Indicators

I think a common mistake that a lot of runners make is to try compare themselves to Elite athletes.

It is easy and perhaps intuitive to study Elite athletes and in particular their training methods. It’s easy to think “if I can just copy the Elites training I can get the results I desire”. But if there is anything to learn from Elites it is to focus on discipline, desire, patience and consistency.

A comment like “if only I had time to train like an Elite athlete” is surprisingly common. But remember the George A. Sheehan quote – we are each an experiment of one and if you are interested you can find out how “elite” you can be relative to you and your peers.

The key is to understand and respect where you are today and build a plan from there.

How to understand your current fitness level – the 5k time trial

Your current 5k fitness has many clues to your current fitness level and also where you can realistically go in the future. By the way, you could try a shorter time trial but in my view 5k is a great test of both speed and stamina. The time trial certainly shouldn’t be taken lightly and it is recommended that a decent program of walking and jogging has been completed before a proper test. Couch to 5k for example could be a good starting point.

Let’s take a look at my experience. Back in February 2012 I ran my first 5k in 22:39.

This allowed me to understand the following key facts about my current running fitness level (note – I did not take much notice of this at the time but I wish I had) –

• Age Grading -57.1%
• VO2 Max – 43 mls/kg/min
• Lactate Threshold pace – 7m 44s per mile
• Predicted finish time for other key race distances –
  • 1 mile – 6:39
  • 10k – 47:13
  • Half Marathon – 1:44:12
  • Marathon – 3:37:14

In addition to the above, if I had taken it upon myself to wear a Heart Rate Monitor (HRM) during the 5k effort I would also have some powerful information regarding how my body dealt with the challenge of running as hard as possible over the distance.

And finally, if I had been interested, I could have had a better appreciation of my weight profile, and in particular my Body Mass Index (BMI).

Although I do not believe in developing an unhealthy obsession with weight it goes without saying your body mass has a large impact on your running performance. Any improvements in the running power to weight ratio will be beneficial.

For now you may be wondering what the above info really means and why it is important?

Age Grade

Well, first of all the Age Grading. The % is the ratio of the approximate World Record for your Age and Gender and your finishing time. This is an excellent way of “normalising” performances across the Age Groups. It allows you to stay competitive no matter how old you are.

As a general guide if your Age Grade is over 90% you can consider yourself World Class, over 80% National Class, over 70% Regional Class and over 60% Local Class. Obviously in my case I fell short of the 60% mark. The key point though is that you get your line in the sand and decide what you are going to do about it! As I write this today, my Age Grade is close to the 80% mark! You can achieve improvements of this magnitude as well.

VO2 Max

The VO2 Max figure is also very important to appreciate where you are on the running spectrum.

The basic science of this is that the figure indicates the maximum rate of oxygen consumption during exercise.

So my time of 22:39 predicts a maximal oxygen update of 43 mls/kg/min. Perhaps more important than the science is the fact that this figure can be used to see where you stand on the running ladder (note – an average untrained male adult would be expected to have a VO2 max of 45 mls/kg/min and world class male endurance athletes can be anywhere in the 80-90 mls/kg/min range). It also allows you to establish a training program for improvement although this is getting more into the realm of the roadmap and plan to move towards your potential.

Lactate Threshold

The Lactate Threshold (LT) pace is extremely important – scientific research over the years has revealed that the pace that you can achieve at your LT is the most important determinant in how successful you can be in distance running. Not only does it determine race performance but it is also critical to establish appropriate training intensities.

Your Current Runners Curriculum Vitae

Taken together, this information creates what I would term Your Current Runners Curriculum Vitae. It sets out your current race performance, your predicted capability over a range of other distances and also an appreciation of how you compare to other runners in your Age Group. You can also establish your current maximum oxygen uptake level (VO2 Max) and your lactate threshold pace which provide an accurate way to appreciate the type of training regime you need to employ to improve.

As mentioned, also understanding your heart rate and BMI would add extra dimensions to the picture and give more clues as to how far improvements can be made.

Once you fully understand your Current Runners CV you will be in an extremely strong position to not only appreciate your future potential but also put in place a proper set of running goals and crucially a training plan over the short, medium and long term to achieve them.

If you would like to understand more about your current fitness level please sign up to the Your Running Potential mailing list to receive regular updates. Kev will contact you directly to offer you a FREE Your Current Runners Curriculum Vitae. See here for a sample Your Current Runners Curriculum Vitae. Please note the minimum required info is as follows:

• Name
• Date of Birth
• Height
• Weight
• Gender
• A recent running PB over any of the following distances – 5k, 10k, Half Marathon, Full Marathon
• Heart Rate Max (optional)

If you have any questions please contact Kev Richardson direct at: kevin.richardson3910@hotmail.co.uk

There was doubt about how I should start running. What are the pre-requisites before starting to run? I slowly realised that it helped me to walk then run. You may ask why? The answer is that walking helped me to warm up my body and get prepared for running. If you start running as soon as you start your exercise regime, you may get muscle cramps or you may get tired quickly. Walking for your health is simple, free and one of the easiest ways to get more active, lose weight and become healthier.

To get the best effects of running, first walk for about 15 minutes so that your whole body is ready to take the pressure and demand of running.

Benefits of walking before running

The major benefits of walking before running are:

1. Getting used to the ground – If you walk before running you will get to know if there are any surface problems on the ground you are walking on, like small pot holes, pebbles etc. which you may not know are there while running and you may fall due to any such problems on the ground
2. Warm up – Whenever we do any exercise we have to warm up our body so that we do not get any jerks from sudden exercise. So, I’d advise a walk of around 15 minutes will make all your body parts ready for the strain of running
3. Avoid muscle cramps – When we walk then run, we help our body to avoid getting muscle cramps which happen mostly due to sudden jerks or exercises done without proper warm-up
4. Proper clothes – If you first walk then run you will know the outside temperature and you can get back to home to get proper or extra clothes, otherwise if you are starting running straight away you may get exposed to cold or suffer from excess sweating
5. Aggregating thoughts – Walking is a good way to aggregate all your thoughts of the day
6. Get together – One major benefit of walking before running is that you may schedule your early morning get togethers with friends and neighbours while walking. Sometimes running immediately will give you shortness of breath and you may not be able to talk! So walking will serve dual purpose of getting warmed up for running as well as getting to know latest things and news from your friends

So walking before running is extremely beneficial and you should make it a daily habit to first walk then run. Have a nice healthy body and mind with a routine of walking and running. Once you’re up and running, checkout these fantastic running tips for more information.

Good luck!

Wear high visibility clothing

Make sure you can be easily seen by others when running during darkness. High visibility clothing that is bright and reflective is ideal in this scenario. Choose hi vis vests, jackets, shorts or trousers for maximum visibility impact. In addition to reflective clothing, make sure your running shoes are equipped to tackle winter conditions.

Portable lights

In addition to wearing high visibility clothing, such as hi vis vests, to make you stand out during dark runs, consider carrying a portable light with you. Lights can be worn as headwear or attached to clothing or backpacks to improve your visibility ahead and ensure you can be safely seen by others.

Change your route

If you usually prefer running trails off the beaten path, it might be a sensible idea to change your route during winter. Isolated areas are more risky during darkness, and if you get into trouble in any way, there might not be anyone around to help. Stick to more populated, well-lit areas for winter running sessions.

Switch the music off

Running and listening to music often go hand in hand for some joggers, but if your ears are tuned into your favourite beats, you can’t properly focus on your surroundings and any hazards lurking nearby. In the darkness of winter, all of your senses need to be on full alert, so ditch the music. If it is company you need on your runs, bring a like-minded running friend along or jog with your dog instead.

Run against the traffic

Running against the traffic is arguably a sensible suggestion at any time of year, but it is especially important during winter when light levels are poor. By being able to see what is in front of you, you can dodge any oncoming traffic or hazards. If possible, stick to running routes with pedestrian pavements and paths.

Know where you’re going

Winter darkness isn’t the time to experiment with new running routes, so stick to where you know so you don’t get lost. It is harder to retrace your steps and find your way home when it’s pitch black. For additional security, tell people at home where you’ll be running and always carry your mobile phone with you and some form of identification. Trust your instincts and choose familiar, safe routes. Vary your routines so you aren’t vulnerable to getting attacked by someone who may have been watching you.

Because I turned up a bit late for a race, barely half an hour to go but I had managed to accidentally park next to the cheerleaders! I ended up right at the back of the 4th wave and it took us 20 mins to get through the start line but everyone was in good humour including the 26 week pregnant lady and her friend and it’s not many races that can say they start with several coxless pairs of rowers training on the river Trent next to them.

The first 3 miles were far hillier than any of us had expected as we ran through the park grounds and out into Nottingham and at about 6 miles we were treated to what looked like an all-girl group made up of St John’s Ambulance people all with blue gloves and hands extended to offer Vaseline to anyone in need – it’s funny the things that catch your eye in a race. The route eased up for a while until it hit about mile 6 going through Wollaton Park and a long windy hill up and through the park with some lovely tree lined avenues to give a bit of shade and a loads of spectators with kids lining up to high five and hand out jelly babies.

By mile 8 we were well on our way home and passing other runners on their way towards the park – little did they know what was coming up. Crowd support was great throughout and the roads were excellent for a speedy run home as the congestion eased and you could hit a steady pace. The water stops had packs not bottles and they were a bit of a marmite thing – to drink them you had to squeeze them which was often like getting sprayed by a high pressure hose and for those that needed it there were a few Lucozade stations and the sweet citrus aroma was enough to make you run faster.

Before I knew it mile 12 was looming ahead and I tried to make sure I secured a few extra places as I aimed for a sub 2 hour half: just making it in 1:57:46; coming in number 2361 out of 6303 finishers; which was great as my training had gone a bit of the rails due to a chest infection in early September.

In all it was a great bustling city marathon, with a start and finish set in a beautiful setting; very friendly and helpful marshals and vocal spectators throughout. And not forgetting a fantastic medal as a lasting souvenir.

At the start of your sports career, PBs are easy to come by as you learn the necessary techniques to excel and become increasingly fitter and focused in your training – but the further you progress, the harder it is to achieve those firsts. Most sports people will use professional sports coaches to give them the best possible chance of success. Although every coach will have his or her own preferred route to success which is based on the individual, their sport and their goals and capacity, all successful sports coaching incorporates the elements below.

Goal Setting

Realistic yet challenging goals are key to success. If you have an ultimate PB in mind, your sports coach will break it down into smaller and more achievable goals, attained via a structured training programme over time. This helps you to see progression and build the mental and physical gains that you’ll need to slowly work towards your ultimate achievement. For most sports coaches, the mantra is consistent, positive and measurable progression – with smaller gains adding up over time into powerful, large and game-changing achievements.

Nutrition

Train all you want, but without the right nutrition your body will fail to recover and grow the necessary muscles you need to become faster, stronger and more powerful. Adequate protein is key, along with a diet full of micronutrients, good fats, and slow release carbohydrates. Junk food, processed sugar and alcohol will be out. Stick to the diet that your coach recommends and you’ll rapidly see and feel the benefits.

Training Variation

Sports coaching success lies in a training programme designed specifically to meet the needs of a sport, the individual’s own attainment level, and the objectives of the goal itself. Coaches will create a programme with plenty of necessary variation to avoid over-training certain muscles or metabolic systems, and will provide training that works the individual’s speed, strength and flexibility for greatest effect. There will be a primary emphasis on sports specific coaching, with some complementary elements alongside to challenge the body in the right way.

Rest and Recovery

The body rebuilds itself using nutrition when it rests, so adequate sleep is essential when training for a PB. Most sports coaches will recommend at least 8 hours of high quality sleep in order to help the body to rebuild itself at a muscular and nervous system level. This means sleeping in a dark room without blue digital backlights, keeping cool, and generally practicing good sleep habits that maximise this vital aspect of recovery.

Injury Prevention

This is another key aspect of attaining a personal best, and many sports people will have regular sports massages and physio to keep a check on any muscular-skeletal imbalances or twinges that otherwise run the risk of becoming fully fledged injuries.

Your sports coach will design a PB attainment programme just for you. Be prepared to put in the work, follow the programme, maintain focus, mental strength and positivity even through tough times. It will pay off when you achieve your end goal.

How does limb lengthening work?

Limb lengthening might sound like a drastic, even dangerous surgery to opt for, but it’s not as uncommon a procedure as you might think. The procedure involves the careful breaking, stretching and setting of certain bones in the legs and/or arms. For leg lengthening, it’s usually the tibia or femur, while for arms it’s the humerus.

Most procedures result in the growth of roughly a few inches, but that will vary from person to person, depending on their overall health and fitness.

For regular or professional runners, their strong fitness regime will help decrease recovery time. Regular light exercise and stretching is recommended from day 1 during the healing process to aid effective growth and a speedy recovery. The whole process, including recovery can take up to 6 months.

Dr Jean-Marc Guichet, a French specialist in limb lengthening procedures, boasts that with his surgeries, patients can walk again the day of the operation. His pioneering procedure, featuring the Guichet Nail, costs around £12,000 (or 15,000 Euros) including all preparatory training and follow ups and aims to get patients cycling the same day as their surgery.

Can it make me a better runner?

Running, especially in a professional or competitive capacity, is all about finding ways to gain advantages. This can mean a new diet, stricter exercise regimes and training, but there are also outside means that can put a runner beyond their current level. Height, or rather leg length is one of them.

A taller person, with longer legs, has a greater stride distance. When it comes down to a few inches at the finish line, having a body which can reach a longer distance can make a difference. Over the course of a longer race or marathon, adding even an inch to each stride will cumulate in a decreased time, increased speed, overall.

But it’s not just helpful for runners, athletes in various sports can benefit from limb lengthening in specialised ways. With basketball for example, both longer legs and longer arms can help you score against your opponents with greater ease. If you’re a swimmer, longer arms can help you to move through more water at a better pace.

Limb lengthening is a serious surgery

Limb lengthening is a very serious procedure, and one which cannot be undertaken lightly. Even considering the athletic benefits, one must weigh the cost (both financial and otherwise) of such an operation for the sake of a couple inches. After all, when it comes to running, height isn’t everything. If your body is small, but also flexible, durable and strong, you will still be able to run a great race.

Yet more and more of us are taking this leap of faith. I gave in to the allure of the ultra-marathon distance in autumn, when I signed up to take part in Endurancelife CTS Northumberland Ultra. After three months of focussed training, I ran further than I had ever done and into ‘ultra’ race glory. (Ok, so I completed it, albeit rather slowly).

Preparing for an ultra takes your race training into a whole new space/time continuum, so I had plenty of time to reflect on the business of running an ultra.

1. No two ultras are the same. Ever

Because most ultras generally take place away from tarmac, no course is straight, predictable (boring?) – or comparable. Then there’s the distance. I’ve completed a race of 35.5 miles along a pretty flat coastline. Can I really compare this with 200km non-stop across mountains? Not really. Perhaps I haven’t completed an ultra after all? And this is the next thing I’ve learnt…

2. Facing your running demons

Whichever ultra you do, there’ll be another that it is more hard core. Accept that. Suck it up. You’re entering a world where you’ll likely forever wonder if you’re an ultra-runner yet. The fact you are on this road probably means you get your kicks seeing how long you can push yourself for, rather than chasing ever faster PBs. At what point is far enough, well, far enough for you and your body? It’s a slippery slope indeed.

3. Training grooves

Every race is different. It follows that so is every training plan. The only consistent factor is the need to run for an inordinate amount of time. Do you choose hours ran instead of weekly mileage as a measure of progress? Do you run close to full race distance in one day and risk injury or play it safe and cover the same mileage across two consecutive days? Everyone has a different opinion. My conclusion? There will always be people running more or less miles than you. You just need to cast your net wide for advice, find out what works for you and stick to your groove

4. Goodbye energy gels

The sweet side of ultra-training is that you can eat real food. No, I don’t just mean in the pub afterwards. I mean you can stuff your bag or vest with flapjack, salted nuts, sandwiches – what you like – to snack on during your run. Gels are great when pace is everything and you need to mainline energy into your system. But try sticking too many down your gullet and you realise literally how rubbish they can be. Boy, it was a revelation that I could reward myself with natural, slow-release food that lifted my spirits as well as my energy levels.

5. Relentless Forward Progress

I had to groan when a friend lent me a training book with this title and then reminded me of the mantra at the start of the race. If it really is relentless then why would we do it? It’s sort of true though. At some point on any long run it is going to feel relentless. It’s only by facing up to this and getting through hard graft of the most tedious kind that most challenges are accomplished.

6. It’s a journey not a race

Ok, if you’re one of those near the front of the field it is a race. But for the rest of us, ultras are the ability to hold your nerve enough to run at a toe-curlingly slow pace, set through an honest appraisal of how fast you can (really) expect to run that distance without burnout. Incidentally, I love the fact that you are allowed to walk (on hills) and stop (while refuelling), so long as you practise getting started again. Be warned though. Sometimes you may wake in cold sweats at night worried you’ll never, ever run fast again.

7. Head space

Long training hours mean you get to spend a lot of time stuck in your own head. This can, at turns, feel fantastically enlightening and mentally exhausting. No wonder ultra-runners’ books are big on philosophy. Alternatively, you can try to skip this bit by running with friends or turning up the music or podcast.

8. Ultra is not a four-letter word

In conclusion, ultras aren’t just about the big-ass Badwaters. I’m no athlete, I’m not fast. I just love running in amazing places. If you feel the same, don’t be intimidated. There is an ultra-race out there for you. Just make sure you pack the right amounts of grit, determination and training for the ride.

Lisa completed the Endurancelife Coastal Trail Series Northumberland Ultra on 27 February 2016. The race also includes 10k, half and full marathon options. In her opinion, it’s a great introductory ultra. She got to the start line through the help and support of fellow runners at Derwent Valley Running Club, based in Rowlands Gill, Gateshead.