How to enjoy training, triathlons and progress, with Tej Thaker

Today, we’re turning the spotlight to Rey – a Let’s Do This community member whose sporting adventure started with running to pick up groceries at the weekend. After representing some of his favourite sports brands, Rey’s profile gathered momentum, which led to international travel and exciting brand ambassador opportunities. We caught up with him to hear more about his running journey so far.

When did you go from being an individual runner to becoming more involved within the running space?

It was accidental, to be honest. I applied to become an ASICS FrontRunner and that didn’t happen the first year. I later started working with Shokz. When I applied to be an ASICS FrontRunner again the next year, I was successful and started working with them. From here, I began working with a variety of nutrition brands. The more my profile grew, the more opportunities I had for international travel and connecting with people and brands at expos – and so my brand ambassador journey expanded. 

Your favourite event so far?

The Nice-Cannes marathon. It's warm and sunny there in November and it was amazing to run from Nice to Cannes on the French Riviera – 80% of the marathon takes place along the Mediterranean. Think palm trees, a fresh breeze and a beautiful route.

How did you first get into running?

I started running just to get to work, then did it over the weekends as a way to pick up groceries! A colleague mentioned that I should run a race, which I thought was crazy… why would I pay to run? Fast forward to January 2013 when I did my first event and I absolutely loved it. My first and second events were 10ks and I haven't stopped since then. I’ve now done around 120 events. Running has transformed my life. 

What’s your favourite thing about doing an event?

It’s a bit of everything, really: the community, the energy, the crowd. What I love most about running is that we’re all going in the same direction to get to the same goal, which creates a sense of energy and unity. You can’t beat the feeling of community, ambiance, and the crowd support.

Any tips when it comes to training motivation? 

Knowing that I've got a race to do and I want to enjoy it – rather than endure it – is what gets me out for training. I love to get those training runs done. To stay motivated, I mix them up, look at my medals from previous races, and remind myself that I’ve done this before so I can do it again. Plus, a running buddy is motivational for me. I like running with friends or in the community. 

Your favourite running route?

My favourite running route in London is probably Hyde Park. I like that I can do a nice, comfortable lap and then run home along the canal. There’s loads of different routes around there that help to mix things up. 

What does the BeSmartGetFit brand stand for?

It’s a call to action: be smart by getting fit and making smart decisions. Set ‘SMART’ goals (specific, measurable, achievable, realistic, time-bound), and get fit by getting active. It fits with my “ healthy mind, healthy body” philosophy. There’s more to fitness than physical appearance; for me, it’s about overall health. 

What’s your best advice for anyone starting out in running?

My best advice is to begin with shorter runs. A 5k or joining communities like Parkrun are great entry points. Once you’re comfortable, you can challenge yourself by booking a race. It doesn’t matter whether that's a 5k or 10k – just set your training plan and work towards it. Local running clubs can help with technique, speed, and goal-setting. 

What do you take on long runs?

I take gels to fuel my long runs. Maple Ignite is one of my favourites – it’s got maple syrup and Himalayan salt in. Protein Rebel gels also work for me. As a vegan, I look for simple gels that have a small list of ingredients. I always bring my phone in case I need to call anyone. Other than that, not much. I like to keep it simple and light.

As a vegan, do you find it more difficult to fuel your running?

I like cooking, so I know what to eat to ensure I have enough energy. It can be a hindrance when abroad, though; sometimes there aren’t many options for vegans. London isn’t bad for this, though. 

Any routines for before and after your training? 

Before training, I figure out which trainers and gear are right for the day. Being in the UK, it depends on the weather. Then I create a playlist to keep me pumped. After training, my routine depends on the distance and intensity of the run. I always stretch and use the muscle gun. If it’s a long run, I’ll have a Radox bath to soothe my muscles. 

Any pre or post-race rituals?

My pre-race ritual starts with my mantra: “I’ve done it before, I can do it again”. Affirming that I’ve earned the right to be there and that I can do what I've set out to do helps to beat the nerves. I try not to get caught up in what's going on around me and focus on centering myself with meditation, instead. After the race, I like to practise gratitude by celebrating the accomplishment. Plus, I take as many pictures as possible to remember the day. Afterwards, I like to go for a great meal of local cuisine. In fact, partway through a race, I start thinking about what I’ll treat myself to and that helps with motivation. 

Any upcoming events in your race calendar that you’re particularly looking forward to?

I’m looking forward to the Boston Marathon and then the London Marathon the following week. After that, I’ve got a half marathon planned in France, where there’s an urban trail. That’ll be interesting, given the elevation there. Later in the year, I’m looking forward to the Nice-Cannes marathon, followed by another favourite: the Barbados marathon in December. I love to travel for races.

If money were no object what’s your dream race? 

Tokyo. The culture out there is amazing and I'd love to experience the food scene. 

From representing brands to those post-race rituals, we enjoyed hearing about Rey’s running adventures. We’re particularly inspired by his tip for making it through those tricker miles: treat yourself to an amazing meal of local cuisine afterwards and pre-plan what you’ll eat when you’re beginning to flag. Love it.

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Let’s be honest: are your running shoes tailored to support the individual needs of your feet? If you fall into the majority of runners who answer “no”, you’re in the right place (and the secret is between us). Here, we explain all you need to know about finding the right support for your feet. From arch types to pronation styles, here’s a masterclass in getting more out of your running.

What’s my arch type and how does it affect my running?

Although everyone’s feet are different, they generally tend to fall into one of three categories: low, medium and high arches.

• Low arch (or flat footed). Low arches can be prone to instability. The ankle may collapse inward, causing alignment issues that might affect the hips and knees. This arch type requires supportive running shoes for stability.
• Medium arch. Medium arches tend to be strong and flexible. They hold enough power to tense and relax when balancing on uneven terrain. They also boast enough flex and recoil to allow for optimum shock absorption when moving forward.
• High arch. This kind of arch can limit movement, without the right pair of supportive running shoes. There’s often not enough flex recoil to act as shock absorption and balance for the body, which can place stress on the ankle, shins and knees.

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Determining your arch profile with “the wet test”

Though we always recommend a professional gait analysis to determine your arch profile, there is an at-home test that gives you a good clue. Please note that this at-home tip should only be used as a guide.

1. Dunk one foot into water. Nobody ever runs on both feet at the same time, so it’s best to do this – literally – one step at a time.
2. Place it flat in a natural pose. Choose somewhere that will show a wet spot. Pavement or paper both work well.
3. Analyse your footprint. If you can see your whole foot in the wet print, with a wide middle part, this suggests you have low arches. If the middle of your footprint looks like a thin line that connects the heel to the ball of your foot, this is a sign of high arches. If the middle of your foot looks half filled in, you probably have medium arches.

For a professional gait analysis that’ll give you a full, 360° view of your running style, you can head to a Brooks’ retailer, including Runners Need stores. An expert gait analysis will take into account your running style, goals for the future and any events you have planned.

Underpronation, overpronation and neutral pronation

Another important element to consider when picking the right running shoes, is your pronation style. Pronation refers to the way your foot strikes the floor when you run. Does it roll inwards, outwards, or stay in a neutral position?

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Runners with overpronation‍

Did you know that 70% of runners overpronate? If you’re one of them, this means that as your foot hits the ground, it rolls inwards a lot. In the process, the inner edge of your foot takes all the weight – rather than it being centred on the ball of your foot. Overpronation is most common in runners with low arches or flat feet. 

Best shoe for overpronation: Adrenaline GTS 23

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Runners with neutral pronation

Neutral pronation is usually seen in runners with “normal” sized arches. When running, the foot lands on the outer edge first, then rolls inwards with control. Weight is distributed evenly.

Best shoe for neutral pronation: Ghost 15

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So whether you’re a seasoned runner, or picking up your first pair, it’s important to select the right shoe for you! Head over to the Brooks site to learn more, or head down to your local Brooks retailer for an in depth gait analysis.