August 28, 2024

Get Ready for Race Day with Olympic Heptathlete, Chari Hawkins

Autumn race season is almost here, and whether you're doing something completely new or looking to shave seconds off your personal best, now is the perfect time to fine tune your training. To help you get race-day ready, we caught up with Olympic Heptathlete Chari Hawkins, who shares her top tips for maximising your training. Plus, we’re excited to introduce the newly launched Brooks Hyperion Max 2—a shoe designed to make fast feel good.

Q: As an athlete that competes across multiple distances and disciplines, how do you train to ensure you can perform at your best?

Being a Heptathlete throws a lot at you – hurdles, high jump, shot put, 200m, long jump, javelin, and the 800m. That means my training needs to be versatile to accommodate for each one of the events. However, there is a core part of my training that stays consistent! Drills.

Doing proper warm-up drills are so good for the body, running longevity and overall performance. It doesn’t matter where you are on your running journey, they are the secret weapon in your training arsenal. Drills may seem simple, but they build muscle memory, improve form, and prime your body for efficient movement. Whether you're a seasoned competitor or a first-time runner, incorporating drills into your routine will pay off big time on race day.

Q: How much do you taper for races? What does race week look like for you?

Race week is all about fine-tuning. Yes, I taper down on training volume, focusing on peaking for the race, keeping my body loose and ready to explode. It's a balance between staying sharp and not overdoing it on the track and in the weight room. Physical therapy is also crucial so I can show up on race day ready to go.

Q: How important is it to have a rotation of shoes for training and racing?

Using a variety of shoes has helped me stay healthy and enabled me to be more consistent with my training. Different shoes offer different benefits – some prioritise cushioning, others responsiveness. It helps prevent overuse injuries and keeps my training fresh.

My current go-to is the new Hyperion Max 2. It gives me impact protection and relief on my hips, knees. Shins and feet due to the amazing cushioning and support. Having a quality shoe is so important for any runner - staying healthy is the biggest advantage that you can have.

As I do seven events being able to pick out a pair of shoes that is suitable for my specific training session, whether it is speed, endurance, jumping or weight training. The rotation of the shoes allow me to get the most out of the workout.

Q: What is your morning routine for race day?

My goal is to always keep it the same. My focus is on staying consistent with what I do each morning before practice so that the competition feels the same as how I practise. Mornings are all about setting the right tone. Early wake up, at least 3.5 hours before I compete, grab a healthy breakfast packed with protein to fuel my body, and drink plenty of water/electrolytes.

I get to the competition and warm up with my trainer for about 30 minutes before I hit the track and start getting ready for my first event, the 100M hurdles, roughly 1 hour before race time.

Q: Finally, what’s your one golden mantra you say to yourself when you’re standing on the start line waiting for the gun to go?

Here are a couple:

It doesn't have to be perfect to be good.
See - Feel - Trust. (see yourself do it, feel yourself do it, trust yourself to do it!)

Final thoughts

As you prepare for your autumn races, remember that preparation is key to success. With the expert advice from Chari Hawkins and the fast and protective design of the Brooks Hyperion Max 2, you have everything you need to make this race your best yet.

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Whether you're craving cushion, feeling the need for speed, or want some extra spring in your step, Brooks have got the shoes you're looking for, specifically designed for your body and your goals.

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Cushioning

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Beat the Heat: Essential Tips for Running in Warm Weather

As the warm summer weather persists, so does the challenge of running in warm temperatures. Whether you’re training for a race or just trying to stay fit, summer running requires extra preparation. Here’s a guide to help you stay cool, safe, and energized during your warm-weather runs.

1. Time Your Run Right

Timing is everything when it comes to running in the heat. The early morning or late evening hours are your best bet to avoid the peak heat. Not only are temperatures cooler, but the sun's rays are less intense, reducing the risk of sunburn and heat exhaustion.

2. Hydrate, Hydrate, Hydrate

Staying hydrated is crucial. Start hydrating well before your run and continue sipping water throughout the day. For runs longer than 60 minutes, consider an electrolyte drink to replenish the salts lost through sweat. A hydration belt or handheld bottle can make it easier to carry fluids with you.

Product Recommendation: The Karrimor Running Water Bottle is a designed specifically to fit comfortably in your hand. It has a pull-top sports cap for easy hydration on the move making it the perfect running companion.

3. Dress for Success

Lightweight, moisture-wicking clothing is a must for summer runs. Look for fabrics that pull sweat away from your skin and allow it to evaporate quickly. Loose-fitting clothes in light colors will reflect the sun's rays and allow your body to breathe. Don’t forget a hat or visor to shield your face and sunglasses with UV protection to protect your eyes.

Product Recommendation: The Hypercraft Sunglasses are designed for runners, offering no-slip, no-bounce performance with polarized lenses. They provide complete full-spectrum UV protection and come in a variety of stylish colors.

4. Slather on the Sunscreen

Sunscreen is non-negotiable when running in the summer. Opt for a sweat-resistant, broad-spectrum SPF 30 or higher, and apply it liberally to all exposed skin. Reapply if you're out for a long run or sweating heavily.

Product Recommendation: The Neutrogena Ultra Sheer Dry-Touch Sunscreen offers broad-spectrum protection in a lightweight, non-greasy formula that won’t clog pores. It's water-resistant for up to 80 minutes, making it ideal for sweaty summer runs.

5. Adjust Your Pace

Heat and humidity can slow you down, and that’s okay. Listen to your body and adjust your pace accordingly. It’s better to run slower and complete your workout than to push too hard and risk overheating. If necessary, incorporate walk breaks to keep your heart rate in check.

6. Fuel Right

Your body needs extra energy to cope with the heat, so don’t skimp on your pre-run fuel. A light snack rich in carbs, like a banana or a handful of pretzels, can give you the boost you need without weighing you down. After your run, replenish with a mix of protein and carbs to aid recovery.

7. Consider Cooling Gear

Cooling towels or neck wraps can provide relief on particularly hot days. These items are designed to stay cool when wet and can help lower your body temperature. Simply soak them in water before your run and drape them around your neck or shoulders.

Product Recommendation: The Mission Cooling Towel stays cool for hours when wet and can be worn around your neck or head for instant relief from the heat. It’s perfect for keeping your body temperature down during and after a run.

Running in warm temperatures can be challenging, but with the right preparation and gear, it’s possible to stay safe and enjoy your training. Listen to your body, stay hydrated, and don’t forget to reward yourself with a well-earned cool-down treat!

Growing a Run Community with Runners and Stunners founder Jenny Mannion

Running is often described as a solo sport, but for many, it’s the sense of community and belonging that turns a casual jog into a lifelong passion. That’s certainly the case for the founder of "Runners and Stunners," a London-based running club dedicated to inclusivity and empowering women of all paces. We spoke with Jenny Mannion the creator of the group about the journey behind the club’s creation, the challenges faced, and the vision for its future.

How did you first get involved in the running community?

When I first started running, I really wanted to try out some London run clubs, so I was going to some quite frequently. However, I struggled to keep up with everyone else. I started posting running content in April 2023, which was when I truly began to connect with the broader running community. This journey of finding my place within the running world has been both challenging and incredibly rewarding.

Have you always been passionate about running, or was there a specific moment that sparked your love for it?

So, in lockdown, someone challenged me to run a 5k. I did it and hated it. I often used running as a tool to lose weight when I was younger, but I hated every second. In 2021, I started a new job with a lot of fitness professionals, and one in particular loved running. I thought he was mad, but he took me to my first club. Later that year, I ran a half marathon but gave up straight after. In April 2023, I was at CrossFit, really not enjoying it, so I went on a 3k run and decided I wanted to do something epic. I signed up for an ultramarathon and started training straight away. The long, slow runs during my ultra training were where I really found a passion for it.

What was the initial response when you first launched the club, and how has it evolved since then?

So, I never really “launched” the run club. When I first started running and posting content about it, a lot of people told me my pace seemed familiar to them. I was really struggling to keep up at other clubs, so I thought I should host a run. I put out a reel asking if anyone fancied a run. The first run club, around eight people showed up, and I loved it, so I did it again the week after and the week after that.

We have evolved so much since then. We have a team of ambassadors to assist on the runs, and we’ve worked with some major sportswear brands like Lululemon and Gymshark. The run club has grown to nearly 8,000 members on the Strava group, and we see turnouts like 300 women showing up weekly.

Runners and Stunners is focused on inclusivity and encouraging women and girls who may not run at a fast pace. Can you share more about why this mission is important to you and the club?

This is really important to me because I was that girl at the back, losing everyone, gasping for air, and struggling so much. I know what it’s like. Run clubs I’ve found in London tend to have their slowest pace be 6:00 min per km, yet the average pace for a woman to run a 5k is over 7 mins per km. So I believe there is a huge blocker in getting more females into the sport. Also, knowing that running slower than a 6:00 min pace is actually normal is crucial.

When people accept this and find a community they feel like they belong in, it encourages them to continue, sign up for races, and feel the joys we all feel from races and achieving our goals.

We are also constantly shown the best of the best online, with brands, etc., and I think it’s important to have that representation of what most of us are doing, which is what I really strive for with Runners and Stunners!

How do you create an environment that supports both new and experienced runners in your club?

I think it’s important to be super transparent with the pace. For example, people that have been coming to the run club for a while may have gotten a little faster but still come to the club for the social aspect and to enjoy themselves. As a leader, I think it’s important to understand we can’t please everyone, and when we are transparent with what the run is, people can decide what is best for them.

I also think with the messaging put out by myself and Runners & Stunners, super experienced runners may decide it’s not for them, and that’s okay. As long as everyone has an environment to thrive in, that’s what matters most.

Can you describe the community vibe at Runners and Stunners? What makes it different from other running clubs in London?

The vibe at the run club is so supportive, sometimes a little wild in the best way. Running through London, we’ve almost become a tourist attraction with people cheering for us and us cheering back, and everyone is just having such a good time. I think the main reason we’re different is because we truly don’t care about the pace. We take stops and whatever we need—the focus of the run is to be able to chat and enjoy it.

We are also female-only, which I think makes us different. A lot of social media trends have made out like people should go to run clubs to find dates, but a lot of people don’t want that—they want to exercise in a comfortable environment.

What have been some of the biggest challenges you’ve faced in running the club, and how have you overcome them?

The biggest challenge has been learning how to manage such a big group running through central London, and I have definitely benefited from other members of the running community in similar situations to me. I find when I reach out asking for advice on the best way to handle things, people are super helpful, and the running community just wants to help each other.

Can you share a proud moment or achievement for Runners and Stunners that stands out to you?

A standout moment for me was the first big week of runners coming. We went from 20 runners to 150 in a week. It was this moment that made me believe I had something really special and something that was really needed in the running community.

With so many women & girls across the UK inspired by what you're doing what are your future goals for Runners and Stunners?

I want to grow Runners & Stunners around the UK. We recently launched in Bristol, and I’m currently navigating how to expand! Having the club in lots of different places around the UK would be really amazing while I focus on the London club as a real long-term goal.

I’d also love to have cheer zones at different major races in London, start going on international trips to run races—the sky is the limit, I guess! I definitely envision us being the biggest female running community in the UK. Hopefully, within the next few years, we’ll have several locations all around the UK!

What advice would you give to anyone hesitant to join a running club?

My best advice would be to know so many others are in your situation—scared to go—and it’s actually completely normal to feel really nervous showing up to a run club alone. In my run club and the other run clubs in London, I find most people actually show up alone and are in such a similar boat.

Putting myself out of my comfort zone with run clubs has given me an entire friendship group and so many opportunities, and it’s so worth it!

You’re currently training for the NYC Marathon. Do you have any tips when it comes to training motivation?

My best motivational tip is not to rely on motivation to get you out the door. Plan your runs like they are meetings in your diary. Show up, have a good time, and the feeling on race day—knowing you’ve done what you can—is like no other, and you’ll be so proud of yourself!

Do you have a dream event—either one you want to take part in yourself or one that the Runners and Stunners crew can do together?

My dream event was actually the New York Marathon, so I’m very grateful this is happening. I’d love to run London at some point, as this is the city that made me fall in love with running. I’d love for the Runners & Stunners crew to be able to do London, as I can imagine it will be so special for everyone.

The journey of building Runners and Stunners has been nothing short of inspiring. From overcoming the struggles of keeping up with other clubs to creating a supportive, inclusive space for women runners, it’s clear that the community has found something truly special. As the club continues to grow and evolve, one thing remains certain: the heart of Runners and Stunners lies in its commitment to making every runner feel like they belong, no matter their pace. With exciting plans on the horizon and a vision to expand across the UK, the future looks incredibly bright for this remarkable community.

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