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Summary

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

Takeaways

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

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

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

Thanks to all our partners at Maximum Mileage who you can get huge discounts via the Maximum Mileage Patreon at https://patreon.com/MaximumMileage :

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

You can find more resources including the blog or enquire abou...

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WELCOME BACK!!

Summary

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

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

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

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

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

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

Takeaways

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

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

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

Thanks to all our partners at Maximum Mileage who you can get huge discounts via the Maximum Mileage Patreon at https://patreon.com/MaximumMileage :

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

You can find more resources including the blog or enquire abou...

Send us a text

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

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

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

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

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

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

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

Thanks to all our partners at Maximum Mileage who you can get huge discounts via the Maximum Mileage Patreon at https://patreon.com/MaximumMileage :

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

You can find more resources including the blog or enquire abou...

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

Part 1 - Ultra Trail Snowdonia

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

Part 2 - Interview with Chelsea Creak

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

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

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

Thanks to all our partners at Maximum Mileage who you can get huge discounts via the Maximum Mileage Patreon at https://patreon.com/MaximumMileage :

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

You can find more resources including the blog or enquire abou...

Send us a text

In this episode, Nick speaks with Dr Richard Blagrove, senior lecturer in sport and exercise physiology at Loughborough University. They dive into the nitty-gritty details of strength training for runners.

Richard explains how adding heavy strength work into a runner's program boosts race performance, mainly by improving running economy. Lifting weights activates more muscle fibres and enhances neuromuscular coordination compared to running alone. For optimal strength development, runners should use low reps with heavy weights rather than high reps that create metabolic fatigue. Leave those demanding efforts to interval sessions!

Compound lifts like squats and deadlifts engage nearly the whole body when done properly, reducing the need for direct “core” exercises. Adding upper body training brings total body strength, supports faster leg turnover, and prevents imbalances. Don’t just train your legs if you want to maximize performance!

While bodyweight exercises are useful initially, adding external resistance is key for continuing strength adaptations long-term. But consistency with just 1-2 strength sessions per week is most important. Even 10-15 minutes of strength work tacked on after runs is better than nothing.

Though strength training may help prevent injuries, outcomes vary widely from person to person. The performance benefits are much more clear and consistent. 

Some of Richard's best quotes:

• "If you’re developing strength in the lower limb, then it would make complete sense to be an all-round athlete and develop a little bit of strength in the upper limb."
• "Everybody wants the little finicky sexy stuff that makes marginal gains, but they don't work on the big stuff."
• "Runners need to spend so much more time asking why."

Hopefully, this episode has convinced you that strength training should be a priority, not just an optional add-on! 

Follow Richard on Twitter (@rich_blagrove) for more running science insights.

Dr Richard Blagrove

BSc (Hons), MSc, PhD, SFHEA, PGCE, ASCC, CSCSSenior Lecturer in Physiology

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

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

Thanks to all our partners at Maximum Mileage who you can get huge discounts via the Maximum Mileage Patreon at https://patreon.com/MaximumMileage :

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

You can find more resources including the blog or enquire abou...

Send us a text

In this episode, Nick welcomes his own coach and good friend, Holly Stables onto the podcast and talks all things marathon!

Holly is a former "pro" (she doesn't like that word!) marathon runner and sheds light on her pro career, some of the highs and lows of the training and racing, and throughout she shares some of her tips that you can apply to your own training!

Best Quotes:
"Training for a road marathon is the hardest distance to train for"
"A lot of my runs are fucking slow!"
"You won't find 10x400m in your plan!"

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

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

Thanks to all our partners at Maximum Mileage who you can get huge discounts via the Maximum Mileage Patreon at https://patreon.com/MaximumMileage :

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

You can find more resources including the blog or enquire abou...

Send us a text

We had a great chat with Mike James AKA TheEndurancePhysio about all things rest and recovery!

Key Moments:

• Mike shares how rest is an active part of training, not something passive. It prepares you for upcoming sessions.
• He explains why sleep is the #1 recovery tool, calling it a "superpower." Things like nutrition and appropriate training load are also fundamental.
• We discuss how runners often gravitate toward "sexy" recovery tools like ice baths and massage guns before optimizing basics like sleep and nutrition.
• Mike explains how he has mellowed on his anti-stretching stance over time, but still sees more benefit in strength work than static stretching.

Best Quotes:

• "Recovery isn't just about getting over the sessions we've just done. It's actually preparing for the sessions we've got to come."
• "Learn to be world class at the basics and stop trying to be basic at the world class."
• "Sleep is your superpower."
• "Runners need to spend so much more time asking why."

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

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

Thanks to all our partners at Maximum Mileage who you can get huge discounts via the Maximum Mileage Patreon at https://patreon.com/MaximumMileage :

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

You can find more resources including the blog or enquire abou...

Send us a text

In an episode that tugs pretty hard on the heartstrings, Faye interviews Nick Hancock, founder and Head Coach at Maximum Mileage

Key Moments:

• Nick shares how running literally saved his life during a period of severe depression and suicidal thoughts. Running gave him a purpose and outlet when he desperately needed it.
• Nick talks about his wife Alyson's stage 4 cancer diagnosis and how they are trying to live life to the fullest, despite the challenges. Running continues to provide an important mental health outlet for Nick.
• We learn how Nick went from being a running "geek" and improving his own race times, to deciding to become a running coach and start Maximum Mileage. He saw a need for better communication and service from coaches.

Best Quotes:

• "Suicide is just such a selfish act. I think that's certainly the way I look at it now."
• "If you can't look after yourself, you can't look after your family."
• "I run for mind, my ass just follows." - On why he runs primarily for his mental health.
• "Not all heroes wear capes, some wear running trainers."

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

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

Thanks to all our partners at Maximum Mileage who you can get huge discounts via the Maximum Mileage Patreon at https://patreon.com/MaximumMileage :

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

You can find more resources including the blog or enquire abou...

Send us a text

In this episode, Nick had the pleasure of chatting with one of his long-time coached athletes, Marcus Weedon!

Marcus has a degenerative back condition called Ankylosing Spondylitis, but despite this, he pushes through and uses running as his way of coping with the disease!

Marcus also does some incredible charity work and some bonkers challenges! 

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

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

Thanks to all our partners at Maximum Mileage who you can get huge discounts via the Maximum Mileage Patreon at https://patreon.com/MaximumMileage :

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

You can find more resources including the blog or enquire abou...

Send us a text

Unlock the secrets to fueling your body for maximum running performance with our expert guest, Steven Winrow. As a multi-academically qualified nutritionist from Winrow Performance, Steven lays out the facts about how our bodies use energy and the importance of replenishing liver glycogen after a night's rest. Learn how carbs can effectively fuel your training and discover some practical advice on the best foods to consume before and after your morning run.

Ever wondered if fasted training was for you? We tackle that too, as Steven takes us through the potential benefits and risks of this controversial practice. Especially enlightening is our discussion on how elite athletes use fasted training differently from recreational runners. Plus, we dive into the impact of caffeine on endurance performance, offering a clear understanding of how it reduces perceived exertion, enhances carbohydrate absorption, and improves time trial performance. 

We also address energy availability and its link to sleep, setting the stage for a future deep dive into this subject. So, join us for this insightful discussion and walk away with some actionable tips to optimize your nutrition for athletic performance.

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

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

Thanks to all our partners at Maximum Mileage who you can get huge discounts via the Maximum Mileage Patreon at https://patreon.com/MaximumMileage :

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

You can find more resources including the blog or enquire abou...