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#97: Claire Dunn: Running strategies for mindset, nutrition, and success from an ultra-marathon runner
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In this episode of the Kate Hamilton Health Podcast, I’m thrilled to sit down with ultra-marathon runner and experienced coach, Claire Dunn.
With over 20 years of running expertise under her belt, Claire brings a wealth of knowledge to the table, sharing practical advice for runners of all levels. From beginner-friendly tips to advanced endurance strategies, we dive into everything you need to know about running smarter, staying consistent, and finding joy in the journey.
Claire and I talk about the mindset shifts that keep runners motivated, how to overcome common challenges, and why celebrating small wins can make a huge difference. We also explore her unique approach to nutrition for long-distance runners and the importance of tailoring your training to your personal goals.
Whether you’re just starting out, looking to avoid common pitfalls, or ready to tackle your first ultra, this episode is packed with actionable advice, personal stories, and inspiration to help you take your running to the next level.
Episode Highlights
[0:00] - Welcome to the podcast!
[0:12] - Meet Claire Dunn: Running coach, ultra marathoner, and endurance expert.
[1:07] - Beginner running tips: How to get started and avoid common mistakes.
[2:06] - Managing mindset: Staying motivated and embracing challenges.
[5:12] - Overcoming beginner struggles and sticking with it.
[10:21] - Why consistency matters more than perfection.
[12:08] - Setting realistic goals for growth and progress.
[18:33] - Exploring different running styles and finding what works for you.
[24:28] - Behind the scenes of Claire’s ultra-marathon experiences.
[28:07] - Building mental resilience: Hallucinations, fears, and pushing through barriers.
[35:21] - Why strength training is essential for every runner.
[40:16] - Nutrition tips for long-distance running: Fueling for success.
[47:17] - Striking the balance between weight loss and peak performance.
[51:47] - Defining health holistically: What does it really mean?
Links & Resources:
- Connect with Claire Dunn on Instagram here
If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might benefit. For more health and fitness tips, follow me on Instagram and TikTok @katehamiltonhealth.
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Transcript
Introduction and Guest Introduction
00:00:08
Speaker
Hello everyone. And welcome back to another episode of the Kate Hamilton health podcast. So in today's episode, I chat with running coach and personal trainer, Claire Dunn. Claire has over 20 years of running experience, including 12 in ultra marathons. Anyone who doesn't know an ultra marathon is anything over 50 kilometers. Claire Dunn is a coach who combines expertise with firsthand insight into the challenges of endurance training.
00:00:38
Speaker
and endurance running. As a qualified coach, personal trainer and nutritionist with six years of coaching experience, Claire empowers runners to push limits while balancing resilience, enjoyment and smart training. Her mission is to guide runners in reaching new distances, improving speed and enjoying their training through consistent, balanced progress.
00:00:59
Speaker
You'll find her on Instagram as coached by Claire Official and we just had the most amazing conversation.
Starting Out as a Runner
00:01:07
Speaker
We chatted a little bit about her background and then we got into a discussion around beginner runners. Myself included in that and talked a little bit about the do's and don'ts when we're starting running, celebrating, being a slower runner and being okay with that, moving away from comparison and numbers and really just becoming someone who runs every day and the difference that that can make to our progress. We talk a little bit around, a lot around her own endurance running. So her 12 or 13 ultra, ultra marathons that she's run. And she talks about the challenges that you face in like, cause I've always wondered.
00:01:50
Speaker
what does someone what What does that mean when someone learns a lot about themselves in an ultramarathon? What challenges do they face? And she talks about the specifics of what she has faced in these long 100 kilometer
Mindset and Nutrition for Runners
00:02:04
Speaker
races. So this was fascinating.
00:02:06
Speaker
We talk a lot about mindset and how much you can learn about yourself from running and how much that obviously transfers into everyday life. And then we talk a lot around nutrition, how to fuel pre run during run after run, what is running specific nutrition compared to what we might look at as health nutrition in the day-to-day life. The kind of thing that I preach and how running nutrition can sometimes be it seem a little bit like the opposite to what you think you should be doing.
00:02:36
Speaker
So we talk a lot around that. Really, really great conversation. I really enjoyed this. I have learned so much from it and I know you all will too. So enjoy the episode.
00:02:51
Speaker
Claire, welcome to the podcast. Hello. How are you? This is take two. We've been having technical difficulties to throw us both, but we're here now and I'm so excited for this conversation. So look, before we dive into all things running, do you want to just share a little bit about your background? What's got you to where you are today and what it is really that you do, I suppose.
00:03:11
Speaker
Yeah, no worries. So I did run a little bit at school, but nothing like serious, just so a little bit across country. But I grew up with like, I guess, outdoorsy type family. So we're always up a hill or something like that. So it wasn't really until I was like early 20s, maybe 22, that I just one day wanted to run to the beach and I couldn't do it. Actually, I couldn't do it.
00:03:41
Speaker
I thought what the hell like I can't even run like the street from that I think the curiosity of like just keep turning up and I'm going to get to that blooming beach and then I just said grew and grew and grew and then before along I was like signing up to races But it it was always like that curiosity. like I was always looking, what if I could run a little bit more? What if I could run a bit more? And now we're I'm like 20 years of running and I do like really long distance type stuff and I run quite a lot in the hills. Yeah. I just, obviously I just, I love it. And now I get to have that as part of my job as well, which is not what I ever imagined that would turn out like. So yeah it's been. an ace journey
Personal Running Experiences and Lessons
00:04:32
Speaker
and talk to us a little bit about the journey then of it becoming your job. Is there something that you do full time now or are you still splitting your time with other things? So yeah, I am a running coach, a personal trainer and nutritionist, but it is all for specifically for our only work with runners. I absolutely love helping other runners
00:04:53
Speaker
I guess not make the mistakes that I've made because I've made a lot of mistakes. I mean, I still make mistakes. Like that's part of the process as we're always learning, but I made some pretty standard ones that a lot of runners do. So I really like helping runners not make those mistakes.
00:05:12
Speaker
That's amazing. And we're going to get into those mistakes now soon. Let's talk a little bit about that starting, you know, that like where you're like, I couldn't run to the beach. And it's funny because like I kind of dipped in and out of running for years, but like, I mean, like short distance its kind of three like okay you're running, you know, running to to be able to run a certain distance, but I've gotten into it in the past.
00:05:32
Speaker
A few weeks, I'm doing the couch to 5k. All right. And I do a lot of strength training and you know, I would have been much fitter when I was working in the gym, you know, I would have been doing spin classes and I used to do crossfit. So it used to be quite fit. And then life got in the way, business got in the way and I just kept my strength training up. And then I was like, Oh my God, I'm so unfit. What has happened to me? So I started back with the couch to 5k. I'm nearly finished it now. I think we're not going on to week seven. So almost there, but I've always started running.
00:06:01
Speaker
and I've always given up and what I've really learned over the past few weeks is I quite enjoyed the start of it because it's a lot of walking and just a little bit of running and I'm like oh this is fine this is easy I could do this or I would I go into thinking it's easy and then I'd be doing it but oh my god this actually isn't easy. I think I always started too strong I didn't know how to pace myself and I think it's the crossfit side and of me as well where it was like you know I'd be going really fast but like oh I'll get down to this beach because I was trying to run to the beach as well and I'd be like absolutely burnt out by like five minutes in because i had no idea how to face myself so this process has been really really good for me and it surprised me it's the first time i'm actually really enjoying it and i look forward to it yeah yeah and it's given get when you get to that point but it's you have to keep showing up to be able to get to that point
00:06:52
Speaker
And that's what I love. I think this app is really good. Obviously you're having a running coach as you kind of develop further is, is got to be really beneficial for this, but getting the balance right between challenging yourself and pushing yourself.
00:07:04
Speaker
and wanting to show up again. Like I find that hard. I put tend to push myself too hard. I put myself off things and my god I don't want to do that anymore. So I think it's been really good to challenge myself to a certain degree, but learn to do it in a step by step process, knowing that it's going to lead me to be able to run 5k at the end and being able to to pace it. and And then you're really proud of yourself. Like we're getting to the stage now where like they're kind of taking away the the walking parts that I really look forward to.
00:07:31
Speaker
and So it's nearly all just running now. But what I've learned, I'm like, oh wow, if I just slow down my pace slightly, I don't need the walking parts. I think that's the hard one, isn't it? To get that balance between being really proud of yourself by pushing yourself, but not pushing yourself so hard that you hate. Yeah. And we also need to celebrate that. We need to celebrate actually running slower.
00:07:55
Speaker
So like that is part of running. Like there will be sessions that you need to slow it right down. And I think those are the ones that we can be quite, Oh, well, I didn't push myself kind of chatter. Well, I didn't push myself. So it wasn't really productive when actually that is part of the training that will help you to become faster. You're still showing up. You're still doing it.
00:08:20
Speaker
So when you're looking to kind of progress your running, once you get to the stage, it's like once let's use me, for example, once I get to the stage where I can run 5k in my head, I'm like, I could probably run 5k now, but I'm like, I'm sticking to the plan. You know, I'm just, I'm doing it the way I'm kind, I am kind of running 5k with just a little walking intervals. But anyway, and I want to progress my running further. There's a strategic way of working on speed and power and then working on pacing as there and slowing things down.
00:08:45
Speaker
Yeah. And there's like lots of different skills within running. I think that can sometimes be overwhelming for a beginner and really for a beginner is about keeping it nice and simple. Like you say, I run walk and a strategy about how you go about that. Then what happens is you kind of get used to being able to run longer, but then you want to run faster.
00:09:07
Speaker
And then it's like, okay, but there still is like a similar process. It's just that it's not walking. It's just that maybe I'll be running faster and running slower. It's the same but different. And I think sometimes it can be a little bit, especially with social media, because there's lots of like information that is talking to lots of people and you just don't really know what what should I be doing? Should I be running fast? Should I be running slow? Should I be running to this heart rate zone? Should I be doing this?
00:09:36
Speaker
And then for some runners that can be so much off-putting that they, again, they stop. They're not getting anywhere. And then you have to start the whole process again. And starting again is so hard. It's like, you know, it's a real ego hit, isn't it? It's like, oh man, what happened? How did I end up so unfit? But I think that guilt, you have to let go of that, not the guilt or the shame or the, even just the, oh man, that feeling and just be like, right, let's go. Let's start again.
00:10:04
Speaker
Just like, yeah, acceptance is key. Just being like, this is where I am right now. And the only way I'm going to get forward is if I keep showing up, it's not going to be perfect. No training is ever perfect, but the more often we show up, then we will move forwards.
00:10:21
Speaker
I'm laughing inside here because I'm like, what I always say to my clients, or even just say in this podcast, of you know, when we're even talking about fat loss, we're talking about health in general, or, you know, even resistance training, or, you know, I'm always about consistency. And I love that this is the team that you're kind of saying here as well is when it comes to running, it's just showing up, which yeah is consistency. We over complicate it. Or I think as well, sometimes I don't know, maybe you might feel this way or not, but I think sometimes we think, like especially when we're beginning running, it's like, oh, well, I should be able to run because I am fit.
Consistency and Motivation in Running
00:10:53
Speaker
I should be able to do this because it's just running. But it's actually quite a lot to ask of of your body. It's not easy.
00:11:01
Speaker
Yeah. And that's what I've realized as well, that my body is getting used to it and not just the breathing. Cause I know for everyone, a lot of it is to do with, you know, the breathing, but even, you know, like with the, you know, finding a pace where I can keep my breathing, what I'm noticing is my running form now. And I've had some experience with the running coach. So I kind of know a little bit about, you know, how to hold my body to a certain degree with with running, but it's amazing how, when you're tired, you forget and you're being like a bunch forward and you're, you know, you know, but when you actually.
00:11:28
Speaker
Hold yourself. they once you Your body gets used to it, doesn't it? like a first the first like For the first few weeks of the catch to 5K, even that you know the first little bit of run, my body's stiff and sore. And it's like, oh my God, what what's happening? What are we doing? And I really noticed that my body is adapted to it. When I start running now, my body's like, oh, we're doing this. OK, yeah, I remember what to do now. It's muscle memory, really, I suppose, isn't it? Yeah. And it's just that adaptation. Your body gets used to it. Your mind is like, oh, we're doing this thing again. OK, I know what to do.
00:11:58
Speaker
It's just doing the same thing over and over and over and over and over and over and over again. So I suppose one of my questions was how to build confidence in running for beginners, but this is exactly what we're talking about. So if you're beginning, do you recommend like something like a couch to five K app is a good place to start because you've got the walking and the running. Yeah. I mean, like ah an absolute beginner couch to five K are there. It's so great. It is such a very clear strategy on how to get from walking to running a 5k. With the course like the confidence part of things, it's removing the arbitrary numbers that we like to place. So your friend runs a 5k at whatever speed or whatever. It's just trying to not get caught up in what you
00:12:46
Speaker
classify as you know quote-unquote a good 5k time that you're aiming for when you're a beginner. It's really about just focusing on where are you actually at right now accepting that and then continually showing up so that you will get you will get to that place in time. It will all go that way if you don't rush the process, if you don't try and force yourself to being a faster runner than what you are. Because I think that's what sometimes happens. like For example, say
00:13:22
Speaker
somebody wants to, they've, they're a brand new runner and they're like, if I want to build to go from couch to five K and I want to run that five K in 30 minutes, for example, just pluck that number out of nowhere. But they've just picked a number and they don't really know what their actual starting point is. Cause they're a beginner and then they're forcing themselves when they are running in that running periods to be running at that level. And they're not quite there yet.
00:13:50
Speaker
It's really just about letting go of those numbers and just just run. I know it sounds so simple but just just be the person who runs exactly and don't worry about numbers. Don't worry about numbers like just run. If you're a brand new beginner just enjoy the art of just running and all that numbers and stuff like that will all become a thing when you have got a bit of experience, when you can run a 5K, when you want to push a little bit more. So yeah, I would say that is massively helpful for beginners.
00:14:23
Speaker
I think that point that you made in comparison is hugely important that as well, you know, if you do follow other runners or, you know, your friends are running and they're talking about their times. I think it's the same with, with anything really with fat loss, with strength, with, you know, if we start preparing ourselves to others, you're setting yourself up for failure and disappointment and giving up. Whereas if you just find where you are, like I love this word that you're using of acceptance. It's like accept where you are, accept you for,
00:14:52
Speaker
for exactly where you are and see it as a challenge and and just try and get a little bit better. But one thing I've noticed is with running, you don't necessarily get better every day. like you'll have it like i've I've had runs where I'm like, oh my God, I could run this whole thing. I don't move my walking. And then the next day I'm like, oh what's happening? why Why am I not progressing? And there's ah there's ups and downs, isn't there? Oh, I mean, 20 years of running and I still have those rubbish runs like that is,
00:15:20
Speaker
just It's actually just part of training, really. It's like it's not always going to be amazing. and i Something that I say to my athletes is like the rule of thirds. I don't know if you've ever heard of this bit. It's like a third of our training is going to be amazing. It's going to be great.
00:15:40
Speaker
A third of our training is going to be a little bit mediocre. It's a bit meh. There's stuff happening. And then there's a third that is generally is going to be a bit crap. It's going to be a bit rubbish. And if you're kind of like in that balance, you're doing all right. You know what I mean? And if that ratio goes out, like if your majority of it like is amazing and you're never having like that rubbish run, so you're probably not really pushing yourself. And if you're having loads, like majority, it is like, it feels like your whole body is like a struggle every run. Then there's an indication that there's something not quite right there either, whether that's a feeling thing or lifestyle thing, or you're over training, whatever it is, it just kind of gives you, there's something out of guilt here. And I do think that just realizing that
00:16:34
Speaker
Yeah, it's just, it's all fluid, I guess. So it's just like, it's never going to be the same every single run. It's just not how life goes really, let alone training. Yeah. And it's funny how we expect our training to be perfect or our diets to be perfect or whatever in an imperfect life that has ups and downs, has good days. We have good days. We have bad days. We've in between the days. So it makes sense that our training would be the same. I'm still at the stage that I'm very much, no matter how hard or it's never easy. Let's be sure it's never easy, but how, no matter how difficult it is, or I am so proud of myself when I've done it. I like, you know, I high-fived my husband. I'm like, yes, we've done, like it's another one in the bag. And I'm so proud of myself. And I feel like that runner's high is so real. It's not like I feel amazing after it. And I don't ever want to get to the stage where I lose that while I'm proud of myself. I ran. There's plenty of people who can't run.
00:17:26
Speaker
I get to run and I don't want to lose that because it gets all caught up in numbers or races or you know I think it's magic that feeling isn't it?
Exploring Goals and Running Styles
00:17:34
Speaker
Yeah it is and I think that's actually something that I think a lot of runners don't do it's like celebrate that small wins like every single run that is a celebration no matter what happened in that run, if you take that time to celebrate, then, I mean, it's going to help motivate you to keep going because you're like, you're celebrating that you've just done something. And like, it's just taking that time to, to do that because yeah, it can, you can get caught up in just, oh, it's just, I'm just doing it, doing it. And so like, I get to do this. Did an amazing thing today.
00:18:09
Speaker
I love that you yeah make a point like that that's what you want to make sure that you always do as well. I think that's a really, really helpful thing. I like that. yeah i'll have to If I keep this up, I'll have to remember that because I think, you know, it could be a bit of a beginner thing, but I think if we could keep that magic, then I just think that would be so amazing.
00:18:27
Speaker
But I suppose, okay, if we look, okay, beginners, myself, whoever we're talking about, we get to 5k. I work with a lot of clients, you know, that do couch to 5k or have done it in the past. And it's kind of like you get to 5k and then it's like, what next? It's like, okay, may I've achieved the goal. Do we just keep running 5k forever? What happens next? And I know it probably very much depends. Does it on your goals? Yeah. Like.
00:18:52
Speaker
you can do whatever you like in running like there's so many different categories and I guess when you're a beginner as well you might not actually know what you like what you don't like I mean for me personally it was just always like the curiosity got me like oh I reckon if I can do 5k maybe I could do 10k and then it grew arms and legs but if you're starting out you might not have that side of you you might be like no I want to push my time or you might be thinking I don't really like running on the road. Maybe I'll get into like some trail type running or hill type running or cross country. Or there's lots of different you know styles of running, let alone distances. You might want to race. You might want to get into racing. You might want to be in like running clubs or social thing. It's really up to you what you want to do. And I think getting a bit curious if you don't know is just try things. Just try them. And yeah it's okay to change your mind, isn't it? Line up for a 10k race, you could start the training and be like, I don't like running more than 5k. And it's okay to change your mind. You don't have to run more than 5k if you don't want to. you know Yeah. I mean, that's the thing. like i had ah I had an athlete not that long ago who actually, she'd done her first marathon and she was like, oh, I'm i'm going to sign up to an ultra, which is like super, you know, she was like, we'll do more and more and more.
00:20:17
Speaker
But then actually when we like discussed the training and what that meant, she's like, don't like the long runs. I'm like, well, you're going to have to run long if it wasn't too longer. She's like, I actually don't enjoy that. I'm like, you don't have to go longer.
00:20:33
Speaker
And then we like had this chat and she was like, I actually want to get faster at my half marathon. So like, well, that's where we'll go then. You know, like, yeah, that's amazing. And actually one of my coaches that that works for me, Holly, she just ran the Dublin marathon and we were talking in a client zoom call about running there recently.
00:20:51
Speaker
And she said that she was like, it was a big goal of hers. She did the marathon and now she's like, I don't intend on doing another marathon, but I will. She's like, i well oh yeah, she was like, no, she's, she's not in her twenties. I'm sure she might change her mind. She's like, I will do half marathons because that's what she enjoyed. She was like, you know, the, the, the push further was for one specific goal, which she achieved. And now it's like half marathons is where I want to be for now. And I think that it's great to have that awareness and to know that.
00:21:21
Speaker
you're choosing to do something you don't have to do anything and find what you like yeah i and you don't have to keep up with your pals you know like if they're all doing marathons and you want to have like that's just your preference you know like i've got a lot of friends that do lots of different styles of running but i know what i like and i'm gonna go and do what i like and it I'll still get to run with them sometimes, but you just, it's just not the same. And like, you might have a running partner that works for you now and it might not work for the line. Like, for example, me and my husband are doing it at the minute. He has signed up to this like 24 hour workout challenge in his gym. So his gym is kind of like CrossFit E High Roxy kind of gym, you know, that kind of training. So he's doing this. It's not till May he's doing this 24. I don't even know what exactly they're doing, but him and a partner have to work out on stop for
00:22:13
Speaker
24 hours doesn't running included in it. i I don't know what what other strength training isn't involved in it, but anyway, they'll be going. But my husband is like, he's real kind of soccer player built. He's light on his feet. He's very athletic. He's fast. But his problem is he doesn't know how to pace himself. So he needs to learn to run slow enough and to move slow enough that he can keep going for 24 hours. So he's running with me.
00:22:35
Speaker
So like he keeps running off of me and he's like, oh, oh, sorry. Oh, you know, so it's working really well. It's a good challenge for me. I get mad at him on the runs and stuff. Like if we're overtaking people, he'll run on ahead. I'm like, why are you speeding up? They're walking. That's where the stuff is going on. So like at the minute that works, but I know it will get to a point where like we probably will push forward towards the side of for 10k together and we'll do that together and I think after that he'll probably want to push on and challenge himself a bit more and that's okay you know but at the minute you know him learning to slow down suits for him to run with me and it's nice bit of quality time to get there at the minute but well yeah it'll be interesting to see where off direction we both go further down the line. Oh I love that but yeah that like that's another thing that can work really well I think sometimes people
00:23:20
Speaker
i yeah I hear this a lot. i I know this, I used to feel this too as well, but when you're, especially when you're like a newer runner and you've got running pounds, they're like, oh, come, come run with me. And you're like, absolutely no way. You're far too fast. But actually that can be a really good match sometimes because It could be like your like tempo effort could be there, like their slower pace. And if it works together, it could be quite a good balance. Like everybody gets something out of it. Exactly it. I'm actually running faster by accident with him. Like, and I've told him, I'm like, I'm pacing myself or going at my pace, but he'll suddenly like, or I'll suddenly be like, Oh, like look at it. I'm like, well, we actually did a really good pace. And it was by accident. It wasn't me trying to keep up with him or anything. It just happened. And I think by doing it by myself, I would be slower. Yeah. Oh yeah. Definitely. I run with faster people all the time because it's like, Oh, I'm going to keep up with them today. after pretty people You don't push yourself. You know, there's likely here by yourself. It's days harder. Can we talk a little bit about your running? So am I right in thinking that you in reading that you have run 12 ultra marathons?
Ultra Marathon Insights and Mental Challenges
00:24:35
Speaker
Is that correct?
00:24:36
Speaker
Yeah, I think it's maybe 12 or 13, 13, 12 years anyway, yeah. ah twelve or thirteen ultraviro so I So look, some people listening mightn't even know what an ultra marathon is. Would you explain to us exactly what what it is, basically? So it's anything over 50k, so a little bit over a marathon, basically. I prefer the longer ultras, so there's like different categories, like 50k, 50 miles, 100k, 100 miles.
00:25:10
Speaker
longer, there's 24-hour races, 12-hour, there's all sorts of stuff out there. I like the longer, along the way I would describe is... The lot longer and adventurey hilly type stuff is what I would like, is what I like doing. Yeah. Well, like if you're running a hundred, let's just take a hundred kilometers, for example. So I'm just thinking now, like just distance on the motorway is what I'm thinking. Like, you know, and obviously I know there's lots of dams, but I'm like, that's insane. Like that's halfway across Ireland. Like when I'm thinking a about like, i so hold well, maybe not quite, but like, you know, a hundred kilometers. Yeah. A hundred kilometers would be far, like.
00:25:48
Speaker
Yeah, it's about 60, so 62 miles. Yeah, so I've got 100k race on that this Saturday. Yeah, i I think it's like the mental, it's not just the running, it's the mental challenge that it brings. I always learn something really interesting about myself, how I handle things as well. It's because things always happen in these races. like It never goes to plan. And how you handle that, I i think there's something about that that I quite like.
00:26:18
Speaker
Could you give me an example that is something that's not too personal? Obviously just, I can't even imagine the mental challenges of doing that except for the even just the sheer thoughts of it. Yeah. Like, so for example, you know, you're obviously going to get tired at some point and just that, that feeling of like feeling tired and your mind will take you to places. It will say like, you know, just stop.
00:26:43
Speaker
just stop or you can't do it or you're not going to be able to finish or that kind of chatter. And I think how do you handle that, how you work through that, it's a mental challenge then because you're like, well, no, I can. There's actually nothing wrong with me. It's like doing, I like to do like a a little checklist of myself. It's like, is there actually something wrong with me though?
00:27:08
Speaker
Is there, am I like hurting somewhere or is this just like a tired thing? And then you can come through that and it's just the more experience you have, the more you can know that you can push through those little barriers and then things can feel good again. And then sometimes they don't feel good again. And then you try again. I feel like a little bit like a roller coaster sometimes, but it's, um, yeah, I quite like it. I like that mental challenge.
00:27:35
Speaker
do Do you have like serious fears creep in when you're doing a long race like that? Like, do you get to the level of tiredness where you're like, Oh my God, what, like, what if I die? I feel like that's exactly what would happen to me. and Talk about catastrophizing or like, have you just built up that much evidence? You're like, you know, that your body can handle this. Whereas like, if I was doing that, I'd be like, Oh my God, no, my heart's going to give up and now. This is going to stop you're going to die.
00:27:58
Speaker
I don't know if I've ever thought I'm going to die in like, ah in a race of like, that's never been a thought, but there's definitely- Hopefully it isn't now, sorry. this and But there there is definitely things like, so I've hallucinated and um that is like quite a challenge because you're like, yeah, but I can see that. Like there's an ape there. There's an ape on the path. And they're like,
00:28:24
Speaker
what and i'm like no it can't be like we're in scotland i don't think the apes just hang around i mean you've got like you're so tired and you're like haven't you really challenged yourself and i'm really not selling ulta running here but it is like oh okay no that's that's definitely not happening and you just kind of have to like laugh and like get yourself through it See, I think that re would really panic me. Sorry to interrupt up there. i' like no I'd be like, oh my God, I'm hallucinating. Oh my God, no, I have to stop. her and yeah like But I think that's my anxieties. like Do you think there's a certain type of personality that can actually match those challenges? Or do you think that we can ah we all have it in us to build that kind of evidence that we could do it? I think that
00:29:08
Speaker
There probably is maybe a type of personality that does ultra running. I do also think that you can learn how to handle situations like that. And that comes from practice, from experience, from like actually working through specific, you know, if something comes up all the time, then you have something to work on challenging and and working through like a specific mental strategy for that thing.
00:29:36
Speaker
Do you mean like, for example, if I'm talking about the fear, if I'm like, oh my God, I have to stop because I'm afraid. And so if that keeps coming up, that's something that I need to work through. Yeah. So you would maybe like try, try some mental strategies to help you in that moment as well. Like, is that factor, it's like so keeping it simple. Like, is that fact or is that fiction? Like, is something as simple as that is like, hang on a minute. let Let's just take a little rain check.
00:30:04
Speaker
Is that fact or is that fiction? Like do like a body scan then and be like, man yeah, body scans. Another one that I recommend. But even like there was a while where I had a little bit of a knee niggle and every time I started running downhill, like I could feel my whole body just getting tense and like, Oh my God, I'm going to hurt myself. although And it was like, ah I was getting anxious about it to the point where I was running awkwardly down the hill and actually probably could potentially then hurt myself.
00:30:32
Speaker
And a strategy that I had in one of my races was I just actually stopped, stopped at the top of this hill, looked around, did a body check, and I'm like, there's actually nothing wrong with your knee. There's nothing wrong with your knee. It is totally fine. You're OK. Take a deep breath, like come back to your breath, really kind of focusing on your breathing.
00:30:56
Speaker
and then let it go and they just kind of go, just go for it. And then i I gave myself like, if I'm still feeling this way by the next checkpoint, then I can do another check and I can make a decision at that point. But I have to get to that checkpoint no matter what. So let's.
00:31:14
Speaker
just try and chill um on the way there and it actually was that was that was a really good one for that because the the rest of the race was just went really well but it's just actually having a comeback to that awareness of like oh hang on a minute i am like speaking out here so i needed to stop and have a give myself like one to two minutes to sort of like recheck myself. As I say, check yourself before you wreck yourself. And it's just like taking, slowing it down. Because when we're in races, we're just going, and you know, we're just trying to get there as quick as possible when actually, if we just slow it down a little bit and just think, is this helpful? Is it not helpful? And you can do that in, I guess, all distances. That's not even like an ultra thing, even like if you were like a beginner and you're trying to
00:32:04
Speaker
keep that first steady 5k and you're getting a bit flustered and you're like oh i'm not going to be able to do it i want to just stop you're just slowing it down a little bit and be like is that true though or could i just slow it down a little bit and concentrate on my breathing and calm down and i'll be okay yeah and if i yeah if i'm freaking out and i feel like i can't finish it maybe i'm going a little too fast and yeah slowing down i actually probably could do it s Slow it down a little bit, concentrate on your breathing and just try and bring it back to what's like the reality and we most likely like surprise ourselves. And sometimes don't get me wrong, sometimes you do actually think actually no I am just absolutely freaking out or something is wrong and I actually do just genuinely need to stop right now and that is okay as well.
00:32:53
Speaker
look her mindset I love how much of a mindset thing this is. Like this fascinates me. Like challenging yourself in that way. Now I know you don't go from where I've asked about my like couch to my fade to something like that, but I can see now you've explained really well.
00:33:09
Speaker
like as you always hear people say this or you learn so much about yourself in these challenges but it is it's your fears it's your insecurities it's must be the most amazing thing for anxiety or for stress like to be able to actually be like i'm so much more capable than i i actually yeah and believe i'm learning to not believe everything you think Yeah, your beliefs are not always true and your thoughts are not always actually helpful or factual or you know sometimes they are but it's just that it's our body's way of trying to keep ourselves safe but it's not always helpful for us so yeah it just check And in a situation like that, you're kind of forced to deal with these things. Whereas ah like we, you know, we can learn about mindset in life and try and put things into practice in our day-to-day lives. But it's easy to for it not to be a priority in everyday life. Whereas when you're forced into a situation like that, where you're running, whatever distance you're running, you kind of have to, to deal with it in the first place. Yeah. You could be out in like these altros, you could be out in the middle of nowhere and there's nobody for,
00:34:16
Speaker
a long way and you're yeah you have to get to that next checkpoint somehow or you're gonna have to get somebody to come to you which you know nobody wants that so it's like yes you kind of are just yeah you're in that situation and every single race i still you know still learn something like that's always what i say going in a race i wonder what i'm gonna learn today um goingnna learn so fight and I'm like, yeah, I get quite excited about like, Oh, what am I going to learn today about myself? I mean, some of it is not, some of it is not nice. Like some of it you're like, Oh, can't believe that I was like beating myself up about that today. That was not where I thought that was going to go. Oh, I still need to work on that thing. And that's interesting.
Strength Training and Injury Prevention
00:35:01
Speaker
That's how I always think about things that
00:35:04
Speaker
you don't think you don't know what's going to come up especially when you're like really fatigued you just don't know and there's lots more variables and stuff like that with digresses there's lots of things that could go wrong and so you have to manage to say anything as well so yeah it's exciting So what kind of other training do you do then? in Obviously you do a lot of running training. yeah Do you incorporate strength training to you know help prevent injury? Yes, religiously now. Running and strength training is what I do. I didn't used to because I was that typical runner who didn't want to strength train, just wanted to run and I think
00:35:44
Speaker
it was one of these things like I thought I was going to get injured and it was going to be like it would compromise my running as well because it would add you know I don't want to run with like broken body from lifting heavy weights. And I didn't have a clue what to do either. And I was always getting injured and I was always picking up nickels. And then my my reason for not doing strength training was because I feared that I was going to get injured. It didn't make sense, but I know that a lot of runners feel like that way about it. But now it's like a non-negotiable, like it it has to happen because
00:36:18
Speaker
Well, I actually enjoy it now. I actually enjoy strength training, and but just like running, I didn't when I started, but I like how strong I feel and I like how touch rude it keeps the niggles and the injuries at bay and that's always a good thing and even just like things like running in the hills or finishing a race you've just got that little bit more I think every runner if we sell that part they'll maybe be more inclined to do strength training
00:36:53
Speaker
But also as well for my overall health, like I am 43. I want to retain my muscle mass. I want to be able to you know have good overall strength. Over the years, I have grown to love it. What would you recommend? So someone who's running, I suppose if we, like, can we talk about this generally, whether you're running a 5k, whether you're running a half marathon or a marathon, what do you recommend like for your clients, strength training wise, when they're training for races as well?
00:37:27
Speaker
It will always depend on the individual goal, but yeah, we would highly recommend having strength training in as you hear a runner, making it work within your training plan. Like it doesn't need to compromise your running training. So it is about slotting it in.
00:37:45
Speaker
to compliment your running. But also as well, everybody handles load differently is something that I would say. So I don't want to just generically say, oh, if you did your strength training on a Monday and a Thursday and you did this, and because some people might find that that doesn't help them. And it is about figuring out what does It's a little, it's very individual. what Would we be talking like twice a week? Yeah. yeah If you're if like twice a week or more or less. I would say twice a week is a great, for some people, like even one is all they can do. One is better than none. Two would be ideal. Two would be ideal.
00:38:26
Speaker
And potentially maybe if you're running training is less than you would have three strengths rating. It kind of varies. So for runners, I would say like during these seasons, maybe it would be like two. And then in like winter season or off season or whatever, then it would be increasing your strength.
00:38:43
Speaker
up to a a third, but then if the background of the person is they're coming from a strength background and they're adding running, they might not want to lower their strength. They may want to do four strength sessions. And so it's about finding that sweet spot for, for them. so I wouldn't want to take a away something that they would love to do. Like that's like saying to me, but I have to run less to do strength. And I'm like, uh, no.
00:39:12
Speaker
it's not because it It depends on available time, doesn't it? Obviously it depends on personal preference, available time on goals. Like at the minute I'm doing three strengths and three runs, yeah but like my my runs are short, they're like half an hour. It's great. And my strength training is a bit longer and that's what suits me now. I think.
00:39:29
Speaker
If we can all have a balance of both, and then whether you need one more direction or the other, it doesn't matter, you know, until you'll have to listen to your body
Nutrition Strategies for Long-Distance Running
00:39:37
Speaker
as well. Sometimes I think, you know, if you're running and you're getting niggly things in the side of your knees, you probably need to strengthen up your glutes and your hamstrings a little bit, or, you know, that's an example. And I think.
00:39:47
Speaker
This is where it could be really important to tie in with like a physical therapist or a physio as well. If you are experiencing niggly things, cause they can, it's what I'm doing at the minute. I'm working with a physio to just a few little imbalances in my body. And it's amazing the difference. Like um my training is all based around us. It's my running is getting better because of it. And it's amazing when you work on what needs to be worked on, hotley like focus on the weaknesses and really, it it will pay off in all aspects, you know?
00:40:16
Speaker
Yeah. Well, let's talk a little bit about nutrition then. So this obviously very much depends on, you know, like I know where I'm at now, my beginner stage, my nutrition doesn't need to change. I eat, you know, three healthy balanced meals a day, and enough protein, enough fiber, enough carbs, enough healthy fats. And, you know, nothing really needs to change. However, when you get into longer distance running, you need to fuel for once, don't you? Yeah.
00:40:42
Speaker
Yeah. So talk to us a little bit about what you recommend around, you know, around fueling longer runs, I suppose. So it's a strategy. fuel Fueling is like your strategy. You'll have like your, like you mentioned, your base level is your diet. is that That matters too. You know, you want to be eating overall.
00:41:01
Speaker
a well-balanced diet. And then it's about thinking about specific strategies for your runs. So when you're starting out, you don't really need to think about that as if you're eating a well-balanced meal, you're going to be good. But when you start to get into running like longer than an hour or you are doing like high intensity runs or you've got long runs in there, then yeah, you need to be thinking about what you're eating before your runs, during your runs.
00:41:28
Speaker
and after your runs and again this is going to be very individual it is sometimes can be a little bit of a trial and error to find out what you actually need so there is kind of like rough guidelines which is always like a starting point and then it is trialing and testing in various ways in your training. So probably the most common thing is like just not really trialing out in training and then doing a race and not working. So you're all your training sessions that require a fueling strategy. You have to practice that all the time. I still practice nutrition 20 years on and still like making sure like that works for that type of thing and keeping it nice and simple as well.
00:42:13
Speaker
if you were doing, I don't know, let's, let's say half marathon. Okay. I know if we were doing a half marathon, we use that as an example, which is what 21 kilometers or so is it. Yeah. And you're doing your long run on a Sunday or whatever, you know, in preparation for this, you know, or whatever days you're doing it. What should someone generally, obviously I know this is very personalized, but if someone, you know, isn't in a position to work with a coach at the minute, yeah what should they do the day before the long run?
00:42:40
Speaker
and Or is it just a morning of? Or what like where where where does this pre-run nutrition start? So your pre-runs is like before you have like before you go for your run. So like a long run, like something like a half marathon. So say it's going to take you, I don't know, two, three hours. You're going to want to have a high carbohydrate-based breakfast if you're going out first thing in the morning, or meal of some description.
00:43:09
Speaker
approximately two grams of carbs per kilo body weight can be helpful for some people. Again, it's playing around with that number. It's something that's easy digestible, so more so like white breads or oatmeal, things like that, more rather than brown bread, because it's just more easier digestible in our system. Let that settle and then you're kind of good to go for your run.
00:43:35
Speaker
So that's like a couple of hours before your run, I would say, which if you're doing it in the morning, I know that means you have to get up earlier, but you will be grateful of that when you're, when you start to run field, it feels a lot nicer. And then you during your run, you're still needing to feel that as well. So if safe, you're out for.
00:43:56
Speaker
like let's just say two, three hours, the range of carbohydrates per hour, it could be anything between like 60 and 90, roughly grams per hour. So trying to make that as simple as possible, like every half an hour, I take X amount of carbs.
00:44:14
Speaker
And this is where people use these running gels, isn't it? Because yeah it's an easy way to consume the carbohydrates. They're pretty easy. And if you don't like gels, because loads of people don't like gels, there's lots of different types of gels. There's trial and error on those. But there's also like lots of different products. There's chews, and there's all sorts. I eat food as well. But if you're maybe doing half marathon, you're probably not thinking about that kind of stuff yet. But anything like Yeah, the choose are very popular as well. They're quite good. A lot of the runners that are maybe beginner level that worked with me for half marathons, they prefer them. And then after your run as well, you need to think about after your run as well. And that is roughly like three to one ratio of carbs and protein. So a lot of people think, especially if you're coming from like a gym type background, you'd be like protein, protein, protein, but actually we need carbs as well. So it's more more carbs, but yeah, roughly a three to one ratio is.
00:45:09
Speaker
is what we need for a long run anyway. Three carbs to one protein. Yeah. That can be really helpful for like replenishing your glycogen and obviously for protein for repair as well. And then that, if you do those things, you will recover from that run much quicker as well.
00:45:29
Speaker
I think this can be a real mind, minefield, like really mind blowing information for people who are starting to get into running. And I know this isn't really relevant to, you know, the 5k people we're talking about more. We're doing it for an hour, over an hour, but you know, someone who's come from a weight loss background, you know, and has learned that, you know, keeping your protein high, your vegetables, you know, your fiber high, all of these things that are really well, really important for health.
00:45:53
Speaker
And really important it for mental health, for for metabolic health, you know, all of these things that are really, really important as well for feeling full while you're trying to stick to a slight deficit. When you suddenly get into this distance running, it's like, oh, it's like the opposite to everything I know.
00:46:10
Speaker
it's true and but i think it the The important thing I would imagine is that on all your other days, you probably are having, you know, nice balanced meals of protein, carbs and fats, all, you know, three meals a day ish balanced out. And this is just specifically around longer, like when you're running longer than an hour. Yeah and it's all dependent on what you do in that day and I think it can be a little bit like overwhelming because you're like I thought every day had to be like this and like no because there's a purpose to this strategy that is to fuel your training adequately like it's kind of that understanding that it is a performance you've got a performance goal especially if you're quite new to running you may be
00:46:52
Speaker
not really identify that part. Like you maybe don't see yourself as like, Oh, this is a performance thing, but you are asking your body to do. I think quite a big thing that you're asking it to run for two, three hours or whatever it is. Do you need to actually fuel your body ah adequately? Yeah.
00:47:13
Speaker
And I think that's really important to note that once you get into, you know, getting past that 10K mark and we're talking over an hour, your goal has changed and still see women that are really trying to run decent races.
00:47:29
Speaker
and focus on fat loss at the same time, wanting to be in a deficit. I'm like, they're opposite goals. You can't be in a deficit and perform well. Being in a deficit is a temporary thing to lose some body fat, to then focus on whatever goals you' you're focusing on, whether it is strength, whether it is fitness, whether it's a bit of both, yeah whatever, endurance.
00:47:47
Speaker
But your goal should not be your running goal. And it's when I've often put up reels, you know, where I give out about running. I'm like, stop running for weight loss because it makes no sense to stop running to lose weight. That's not what running's for. Yeah. Yeah. I agree. I think.
00:48:02
Speaker
because we think it burns like extra calories or whatever, when it's most likely not burning as many calories as we think it is. And also, first of all, if you're only running for that, it can sometimes be counterproductive because your hunger goes up, you're more hungry as well. And it's it's figuring out what is the actual number, what is the priority in the goals here. And it's not to say that a runner can't have a fat loss goal, but it's maybe about being very specific about
00:48:35
Speaker
when, like you say, when is that deficit going to be happening? And when is it not? So like, OK, we're not racing this next three months. Maybe that is a great time, if you wanted a fat loss goal, to be focusing on that. But if you do it in the midst of marathon training, then you are going to be compromising something. There'll be a compromise. Your performance will compromise. And if you go.
00:49:05
Speaker
far too extreme with that deficit, then you are running the risk of low energy availability, red S, lots of things and then you're opening yourself up to. So it is about picking a goal and being quite strategic about when you're going to do it and so that it doesn't compromise something else.
00:49:28
Speaker
I think that's a really way good way to look at it as like phases, you know, that if you're like, you know what, I have a bit of body fat that I could lose. I think it's going to make me a better runner. If I do pick the right time of the year to do that, to focus on that. And this is where it comes back to fat loss and calorie deficits being temporary. We're not supposed to be spend our whole lives dieting. Be like, okay, I have a goal. And because I want to get better in the next running season, I'm going to, to shed these 10 pounds or whatever it is that you want to to lose just using that as an example.
00:49:55
Speaker
um and focus on it and it doesn't have to be that exact number.
Running and Holistic Health Perspectives
00:49:59
Speaker
But then when it's time to start running, you know, a little bit longer again, then you're focusing on performance and strength on fitness and fueling and noticing the difference then of your efforts from your efforts as well, which I think is exciting. Yeah, exactly. I think as well, like that kind of belief that if we lose weight, we'll maybe be a better runner is sometimes like counterproductive as well, because like,
00:50:24
Speaker
If we actually focus on generally improving our health and doing the training that's involved, then naturally that will come. But when we kind of force, or we believe that if we're so lighter, we'll be better, can sometimes get us into like,
00:50:41
Speaker
and not great territory as well. Speaking from personal experience, I massively used to believe that it actually was counterproductive because I wasn't eating enough and I wasn't actually ah able to function fully. So it's about understanding that like if we focus on our overall health and our overall training,
00:51:02
Speaker
all that numbers will will go in the right direction at some point, but there's nothing wrong with having a fat loss goal as well. It's just about why, why do we, if it's gonna make you a better runner, it's not always the truth. Sometimes we actually just need to train for longer and get stronger and keep going and not be so impatient. It sounds really harsh to say that, but- No, I'm proud that you've said this as well, and I'm so glad that you've said,
00:51:32
Speaker
let the goal kind of be health, like, you know, go on for health. When you wait for health, if you trust the process, all of it will kind of fall into place. If you do the training and you follow the plan correctly, I love this. But on that I'm conscious of time as well. That's okay. That's fine. It's okay. In relation to, I suppose the word health then, what does the word health mean to you? um Health. Well, it's multifaceted. I think it's a lot of things like health is not just your diet or your training it's also like how happy you are like how much you're thriving in life like your connections with other people are you going after the things you want to go i think it's multifaceted really is probably the best way i would describe it but yeah it's like
00:52:23
Speaker
it It covers all sorts of things like your emotional health. Are you like emotionally are you able to regulate your emotions? you know Your mental health, your thoughts, your feelings, your beliefs, your physical health, connections with other humans. you know That's a big part for me as well. So yeah, I think it's not just the numbers, basically.
00:52:45
Speaker
I agree. And I think when we're tipping off a lot of those things, like we're in like the magic zone, it's like, you know, we're thriving. As we said at the start there, you know, life has ups and downs. There'll be good days, bad days. And some days we won't be able to be, you know, ticking all those boxes. But when we do it really like, you know, we really do thrive. And it's not about all or nothing. It's about just, I think, tipping away at things.
00:53:06
Speaker
Oh, a hundred percent. Like, and that's the thing. All these things are fluctuating. And when those days happen, all the stars align and there's just like, you've got ah all that things are happening. It's like at once you're like, oh, you just feel like.
00:53:23
Speaker
I don't know, whole, I would say, that's how I describe it. You're like, oh, it's the good day. And and then there's those days that you maybe there's some things that you're not maybe feeling connected to people or you're struggling to regulate your emotions or you had like a really rubbish day with your training or your diet or whatever.
00:53:42
Speaker
It's like, OK, that's one day. That's one day. It's not every day. And so just having that ability to see the bigger picture is my overall health, generally speaking, over time.
00:53:58
Speaker
pretty in a place that I want it to be. And if it is, that's fine. And if it's not, then it's like looking at, well, what areas in how do I need to be my focus? um Yes. Like reflect and be like, what's off. If something feels um what off, yeah what am I not doing or what am I overdoing or, you know, what yeah what's missing and like finding, yeah, just tweaking as we go, I think. always tweaking, it's always like a test, a trial and error, like it's always ah things like and as well like if you've got family like we've got two young girls and even like they're always evolving and you're always evolving and you're trying to just manage everybody and I think if something is always off I'm always like look at the key things. Am I eating well? Am I moving well? Am I getting fresh air? Am I speaking to people?
00:54:45
Speaker
If I'm not doing some of these things, then I'm like, oh, that's why, that's why I feel wrong. Yeah. It's amazing how it comes back to the simple things, isn't it? It's not possible to be to anybody in a week. i guess I'm feeling a little bit low. Sometimes it's the opposite, isn't it? Sometimes it's like, oh my God, I haven't, I've been surrounded by people. I'm doing things all week and now I need to hibernate. I'm sick of humans.
Closing and Contact Information
00:55:12
Speaker
It's like getting that balance. No, totally get it. I know. If anyone would like to reach out to you and follow you or, you know, like find out a bit more about your coaching, and what you do, where is the best place to find it? Probably Instagram is where I i would say. So coach by Claire official is my handle, or you could check out my website, which is coach by Claire.uk. I think those are probably the two places that you'd find me the the best.
00:55:41
Speaker
Claire, thank you so much. I've loved this conversation. I've learned so much from you and I really, really do appreciate it. Oh, no worries. I'm so glad. Thank you so much for having me on. And I really am interested to hear how you and your husband get on with your challenges as well. but Follow my stories because I put them up every day. I know. Thanks so much, Claire. Thank you.
00:56:13
Speaker
I just want to say thank you so much for listening to the podcast. It really means so much to me that there are people out there actually listening to what I have to say and to the conversations that I'm having with others. So thank you so much. If you are enjoying the podcast, could you please make sure that you are subscribed? And if not, if you could hit that subscribe button, it really does make that much of a difference. Also, if you would like to leave a review.
00:56:36
Speaker
on any of the episodes that you listen to that you particularly enjoy. I would love to hear what you have to say. And also, if there's an episode that you've enjoyed, please do share it on your social media, in your WhatsApp groups, with your friends. If you're sharing it on your stories, please tag myself in it and whoever I'm interviewing, this it would be greatly appreciated.
00:56:55
Speaker
Also, if you're interested in working with me and my wonderful team, please do you contact me about applying for coaching. So you can contact me at Kate Hamilton Health at gmail dot.com or on Instagram, Facebook, TikTok, all Kate Hamilton Health, and you will be able to apply for coaching. We can organize to have a chat and see if it's a good fit for you and get you moving towards your goals.