Running Tips with Legendary British Runner, Paula Radcliffe MBE

We put all our running questions to Paula Radcliffe, one of Britain's greatest long-distance runners, three-time winner of the London Marathon and New York Marathon, and the 2005 World Champion in the Marathon from Helsinki.

Paula Radcliffe

How did you first get into running?

I cannot remember when I first started but ever since I was young, I enjoyed the feeling of running. My dad used to run marathons and, on the weekends, we would go to drop him off a drink and snack on his long run. I joined a school athletics club when I was nine and I have been running ever since.

Did you always enjoy running?

Yes, I have, although as an elite athlete and deep in marathon training, there were times when I was tired and sore. That is when I had to go back to what motivates me; the big races and competition. Now, it is a lot easier and I really enjoy every run. Often, the hardest part of a run is the first ten minutes, but once you get past that, you fall into your rhythm.

What or where was your favourite race?

On the track, I loved racing in Oslo, Zurich, and Monaco, as they were fast tracks for small stadiums. There would be a great atmosphere as they are cities where people really love distance running.

I fondly recall my junior cross country title from Boston in 1992.  It snowed and lots of people were uncomfortable running on snow, but I loved it so was able to win easily.

I also loved both the London and New York marathons. I remember watching the London Marathon in the eighties with my dad and seeing Ingrid Kristiansen set world records, and then to finally one day be at the front of the same race and setting a world record myself felt incredible, especially as a British runner in front of a home crowd.

What advice do you have for people who are new to running?

New runners should not be nervous as the running community is really supportive and inclusive, they are always happy to share advice. It is worth going to a specialist running shop to buy trainers, which are suitable for your running style and gait.  I also recommend signing up for some kind of race, even a small local one, so you have a goal to aim towards. Finally, find at least one running friend to help you on days you are feeling less energetic.

What tips do you have for people who have been running for a while but want to level-up?

Take yourself out of your comfort zone a little. If you have been doing 5K runs, maybe mix it up with 100-metre hill runs, and walk back down, for five or six reps. By taking yourself out of your comfort zone, it will feel easier and quicker when you go back to your normal pace.

What are your tips for anyone that is training for marathons?

The marathon is the ultimate challenge for your body and there will always be tough moments.  When you have those tough moments, try to go to your happy place; maybe that is repeating a mantra, singing to yourself, or visualising the finish line.  It also helps to think about the charity or person you might be running for.

How do you motivate yourself on days that you do not feel like running?

On those days, I will run to a new place or on a new trail, I might wear some new running kit or call up a friend to run with.  Sometimes I will think about a sweet treat that I can enjoy after my run.  Once you get out the door and start running, you will mostly find that you actually enjoy the run.

What is your favourite running shoe?

I really like the Nike Zoom Ultrafly, which is a trail running shoe. I wear them to explore new trails and do not need to worry about twisting my ankle or slipping. If I am running on the road, I am a fan of the Nike Zoom Pegasus.

Where is your favourite place to run?

I love running in forests and beside the sea. I love to run on coast paths but my all-time favourite would be up in the mountains in the Pyrenees. I spent a lot of time altitude training there and it is just beautiful.

Do you listen to music, podcasts, or audiobooks when you run? And if so, do you have any favourites?

I do not listen to anything when I am running, I really like to be in tune with my surroundings outside. However, if I am in the gym and getting bored on the treadmill, I will listen to anything with a good beat, like Pink or a Spotify playlist. 

What do you like to eat to fuel yourself before a run?

Before I would run marathons, I used to have porridge with honey and banana. I also like to have a couple of squares of dark chocolate before I run.

What do you eat to replenish yourself after a run?

I try to eat within a 20-minute window of finishing a run; I have bags of salted mixed nuts and I will eat a handful of them or a banana. Alternatively, I might eat a big bowl of cereal, or something on toast with some protein like almond butter or a poached egg. If it is winter, I like to have a big jacket potato or risotto waiting for me.

Which other runners are your inspired by and why?

When I was starting out, I was inspired by the first ladies of marathon running including, Ingrid Kristiansen, a Norwegian runner who I watched set a world record when I was 11, and Grete Waitz, another Norwegian, and a huge inspiration. I also like Joan Benoit Samuelson who won the first women's Olympic marathon in Los Angeles 1984, I have met and run with her many times and she is still hugely inspirational and her enthusiasm for running is infectious. Today, I love watching Sifan Hassan race, she loves to challenge herself and always pulls through, she is really exciting to watch.

What other types of exercise do you do to complement all your running?

I go to the gym for strength sessions at least three times a week. I do squats and extensions along with core work, which is really important for running. If you can hold your core strong, then it keeps your running style that much more fluid and efficient.

Do you have any running advice for women approaching menopause?

It is really important to work on your muscles to keep them strong to reduce strain on your joints.  Additionally, adding some sprints may also help to help reduce symptoms. Finally, try to eat healthily, including lots of omegas, essential fats, and collagen rich foods.