Running your best 5k

 

What helps everything feel good leading to better and faster enjoyable running?

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In October 2023 I entered the national class (80%) for my age category (50-56 years old) at Burgess parkrun event #486. I ran a personal best of 18mins 32secs, it still shocks me and gives me a tingling feeling.  

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A lot of people have asked me how I achieved this. I’m not a coach so I can't talk about running form and such. However I can talk about the additional things that have improved my enjoyment of training which I believe have led to improved performances.  

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1. Massage gun

Unequivocally the most important piece of equipment has been a handheld massage gun. Recommended to me by my masseur, they didn’t just tell me about it, they used one on me and I was sold. I was so impressed I went out and bought the exact one the following week and it has been an absolute game-changer. 

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As I’ve become older I don’t have the same ‘bounce back’. Whilst the trainers below will absolutely let you run faster, the massage gun lets you train more regularly, at high intensity reducing your risk of injury. 

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How it works

It works by using a percussive force, like a drill, to hit the skin and stimulate underlying tissues, improving circulation and reducing muscle spasms. They relax tight muscles and promote deep relaxation. Deep tissue massage encourages blood flow reducing stiffness and helping alleviate pain and muscle tension.  

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The benefit

I have felt the benefit of using the massage gun in ALL areas of my life as you can use it on your neck, shoulders back and thighs and calves.  
 

The downside

They can be expensive. There are lots of different models on the market which can feel confusing. 

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I recommend - Theragun - elite

It might seem expensive however it’s an investment in your total health and wellbeing. It’s the single best thing I’ve bought to improve my maintain my running.  

Alternatively, two of my quick, running friends have the - Bob and Brad Q2 which is considerably cheaper than the Theragun.  

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I honestly can’t recommend a massage gun enough, you will thank yourself for buying one. 

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2. Carbon plated trainers

Technology keeps advancing in all areas of life and for trainers, this was particularly true in 2018 when Nike launched the first carbon-plated running shoes. Since then most manufacturers have launched some type of carbon-plated shoe and world records all around the world in both the men’s and women’s races at all distances have been falling.

I’m not saying they’ll make you run a world record but it’s the single thing you can buy which will show you the biggest instant improvement.  

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I wore the Nike Vapourflys when I broke my 5k personal best and achieved national class status. They don’t sell mine anymore however this is the latest iteration - New Generation Running Shoes and I’ll be buying a pair when Vapourflys retire. 

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3. A sports watch

It is said that good runners run the second half of a race faster than the first. To help you do this a watch is ideal. My running started to improve when I could see what my current running pace was real time. 

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The sports watches out there can give you a dizzying amount of information but mine is set to simply show me how many kilometres I’ve run and what my current pace is.  

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I spoke to a few running friends before making my purchase which is -  Garmin Forerunner 245

It’s got ease of use, charges swiftly, great GPS and an easy-to-read screen.

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4. Headphones

There are days when my motivation is low, almost non-existent, the thought of intervals and shredding myself, totally unappealing. However a good tune can deliver a pump to the system, music can make ALL the difference.

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I’ve used a lot of headphones over the years, these are my favourite to date - Powerbeats Pro they sit in the ear and have a hook over the ears providing a stable locked in snug fit. With noise cancelling and great musical detail through the treble and base ranges your tunes are going to sound GOOD. With intuitive controls for volume, you can lock yourself in and let your tunes supercharge your run. 

 

5. Strava 

Logging and tracking my progress in one place helped me see the body of work I was putting together. Seeing the weekly progress was a motivation in and of itself. And I could geek out with the numbers and I could dream BIG. 

 

If you’re using a running watch like Garmin there’s an app called Garmin connect which will let you see all your runs. But I use an app called Strava. 

 

It is easy to sync with any Garmin watch and the platform gives you so much additional value. With social media, photo uploading, route suggestions, segments, data analysis and leaderboards it is an entire running ecosystem. 

Amazingly Strava allows you to track how much mileage you’ve done in your shoes, key to for knowing when to change your trainers to prevent injury. 

 

There’s a free version and a paid version. I use the paid version which I feel is an absolute bargain however you can start with the free version and see how you get on.

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6. Running socks

This is such an obvious and not often-spoken-about point. If you run you’re going to be on your feet so looking after your feet merits more attention than it gets in my opinion. 

 

When I started running I was using regular socks. It wasn’t until my friend, Jessica Maycock (who ran the Thames path in a week) recommended these running socks, Stance. These socks are amazing. 

 

I didn’t know you could get socks with arch support! They have a reinforced heel and toe, cushioning and greater breathability due to the mix of fibres used. 

 

I rotate my running shoes but not my running socks. I wear them on short runs and long runs. Since wearing stance socks I’ve never had a running blister. 

 

I prefer a quarter-length sock however they also do other lengths too; Stance socks.

 

At under £18, this is one of the cheapest ways to instantly improve your running enjoyment. 

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7. Cocoa Butter

Staying with feet, I’ve read with horror, about some people losing toenails from running. I’m not here for losing toenails, I still want to be able to wear sandals without socks on when it’s warm 🙂

 

This body lotion/moisturiser is simply fabulous. It’s thick and takes some time to rub in however it will have your feet feeling fresh and prevent dryness. For the record, I’ve never lost a toenail 🙂

 

I prefer the pump action product for ease of use, your feet are absolutely worth it. 

 

I recommend Palmers coco butter and use it every day. 

 

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8. Plantain chips

I know the value of taking on fuel for a long run but I’ve tried gels and they just taste like terrible medicine. I’m here for running to be fun and enjoyable. And there’s nothing more fun than savouring the taste of these. 

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Step forward the plantain. A member of the banana family known for providing a sustained release of energy (notice how tennis players use bananas). Plantains, are primarily composed of carbohydrates and are also packed with other essential vitamins and minerals.  

 

The difference in the taste of plantains from bananas always pleasantly surprises me, they’re more savoury. One 60-gram bag contains 14 grams of fat, 42 grams of carbohydrate, 18 grams of sugars. Super tasty which I munch on whilst lacing up my running shoes. When I’ve had a bag I’ve never run out of fuel on a run.  

 

There are lots of brands out there, these are my favourites;

Plantain heaven

 

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9. Purdeys

I’ve spoken about fuel and now it’s time to mention hydration. I LOVE a sparkling drink. Purdey’s is caffeine-free, mineral-rich sparkling joy. My favourite is the ‘rejuvenate’ which is grape and apple juices and ginseng. Buying these in bulk means I always have them to hand. 250ml isn’t too much to drink before heading out and the sparkling sensation ensures my senses are awake and ready to take in everything on the run. 

 

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10. Running gloves

Lastly, running gloves. I mention this as anyone who knows me knows I struggle with being cold, particularly my hands. Due to a fire accident when I was very young I have a skin graft on the back of both hands. If it’s cold the cold seems to penetrate my hands. My wife bought me these gloves and they’ve been excellent. No frills, they just keep my hands warm in the coldest temperatures we get in London. 

 

I recommend these - Ronhill running gloves