“All of us can do incredible things if we believe in them. There’s no limits”, says Dimitri Kyriakides, the son of the original charity runner, Stylianos Kyriakides. In this video, Dimitri shares the extraordinary story of his father – the man who defied all odds to win the 1946 Boston Marathon, then changed lives against the bloody backdrop of war. Here, we explore the life-changing power of running.

Stylianos Kyriakides’ route to running for change

Kyriakides' running story began whilst working for British medical officer, Dr Reginald Cheverton. Following pain in his knees, Dr Cheverton discovered that Kyriakides had an unusually low heart rate and, as an athlete himself, told Kyriakides that this would lend itself to long-distance running. So, Kyriakides joined the Olympia Running Club in Limassol, where he trained for the Balkan Games and later, the Olympic Games in Berlin. At the Olympic Games, where he came tenth, Kyriakides met four-times Boston Marathon champion, Johnny Kelley, who would later join Kyriakides’ on his route to charity running success. Then came World War II.

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Making miracles out of misery

Following the devastation of WWII and amidst the Civil War that followed, 1946 saw Kyriakides return to the Boston track. He sold most of his possessions to fund his flight from Athens to New York for the Boston Marathon. Weighing just 48kg, doctors warned Kyriakides that he shouldn’t run in the race – but he was determined. “He was very thin. He hadn’t trained or ran for years. But he wanted to go there and run [...] to tell the American people the problem that Greece was facing”, says Dimitri. He spent the first half of the race at the back, before catching up with Johnny Kelley at the front during the second half. Against all odds, Kyriakides crossed the finish line first, with a time of 2:29:27 – the fastest marathon time recorded in 1946, for anywhere in the world. Shouting “for Greece!” as he became champion of the Boston Marathon was a moment that made American news – and became a defining moment in running history. 

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Kyriakides’ post-marathon humanitarian work

“The whole thing became so famous at the time that American newspapers had on the front page that the Greek winner of the Boston marathon was [...] asking and begging for help for his country and his people”, says Dimitri. When President Truman heard about this story, Kyriakides was invited to the White House, along with Johnny Kelley. Inspired by Kyriakides’ remarkable Boston Marathon win, President Truman announced the “Package Kyriakides”, which saw Kyriakides return to Greece with $250,000 and 25,000 tons of food donated by the USA. “This is where the patriotic, humanitarian part of his life starts”, says Dimitri. Kyriakides dedicated his life to the local community, encouraged young people to take up sports and found sponsors who helped him to build an athletic club. “We have Olympic champions coming out of this club, still today”, says Dimtiri, “and now, running for charity has become very popular”. 

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What can we learn from Kyriakides’ charity running efforts?

Kyriakides is proof that running for a cause can provide the motivation needed to make change-making achievements, even during those times when it feels like the odds are stacked against us. Kyriakides’ charity work raised vital awareness, money and aid to help the starving, war-strewn nation of his home nation in Greece. “This is a lesson for all of us”, says Dimitri. “If you want to do something in life, it doesn’t matter how difficult things are. After all, life is a marathon. You have your ups and you have your downs. You hit the wall many times. Not just once. And this is life. If you want to do something, you can do it. All of us can do incredible things if we believe in them”. 

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On that note, if Kyriakides’ story has left you feeling inspired to run for a cause, check out our round-up of top events taking place this year. There’s marathon running and then there’s charity marathon running. As proven by Stylianos Kyriakides, the latter can save lives and ultimately, change the world.  

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Marathon training is in full swing and our calendars are filled with exciting races over the coming months. So, what does a training plan look like for runners looking to reach a marathon milestone? Is it worth rotating your training shoes? You asked and Brooks’ tech expert, James, answered. Read on for the marathon masterclass. 

What’s a good “all-rounder” training shoe?

“For a solid all-rounder, look to the Glycerin 21 shoe by Brooks. This updated version of the iconic Glycerin 20 boasts 2mm more nitrogen-infused DNA loft technology for cushioned, cloud-like comfort that’s ultra lightweight so it won’t weigh you down when you’re putting the miles in”.

What’s the best stability training shoe from Brooks?

“When it comes to stability, the Brooks Adrenaline GTS has always been our most popular. However, the Glycerin GTS is quickly becoming a fan favourite for those looking for support and enhanced cushioning. The level of support is the same in both styles, so if you like a more responsive shoe, choose the Adrenaline. If you prefer a softer, more cushioned experience, the Glycerin GTS is the one to go for”.

I’m aiming for a sub two-hour time in my first half marathon. What should my training mostly focus on?

“There are a few factors to consider here. First up, consistency is key, so I recommend buying a diary or calendar to map out a training plan for the months ahead. Plan to build your mileage slowly every week and don't worry about missing the occasional session. Be sure to do strength training to help keep injuries at bay and speed work sessions to build your pace. Aiming to run faster than 5:30 per km (nine-minute miles) will allow your body to feel more comfortable maintaining your pace when it comes to race day. If you find yourself lacking motivation, joining a running club is great for giving you an extra boost. Finally, recovery is crucial, so this should be factored into your diary. Whilst the above is only a snapshot of things to consider, it’s a great starting point”. To learn more about how to master your half marathon click here

What’s the best way to incorporate strength training around the longer runs?

“Everybody’s different but for example, if you have around two or three long runs per week and one speed session on the fourth day, you could add a strength training session on your fifth day.  I would also add in a 10-15 minute hip, glute and core session after every one or two long runs. This will boost your strength and in turn, help to prevent injury”. For more strength exercises read on here.

Is it advisable to have a rotation of trainers when marathon training?

“Shoe foams 'recover' over a 24-48 hour period, so it’s a great idea to have at least two pairs of shoes for long runs. You might also consider a lighter race day shoe that can also be used for speed sessions – though this is personal preference. I have seen plenty of runners use their training shoes to race in, as they feel more comfortable with that”. 

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Should all my speed / interval training be through running, or can it be via other exercises like spin, cycling, team sports etc? 

“Cycling and swimming are both effective in taking weight off the body – perfect if you’re managing an injury or feeling burnt out, but still want to work cardio into your routine. For some, marathon mileage training can become tedious at times, so a different exercise can be a refreshing break and certainly won't hinder you (just avoid any amateur tackles in the Sunday league football). Cycling will certainly work similar muscles and improve cardiovascular endurance, so can be switched in every so often, but the bulk of your training should be running based”. If you are looking to mix up your training start here.

Catch more behind the scenes from our shoot with Brooks and Gorp Girls + Run Club99! Who says Jay-Z and Rhianna’s ‘Run This Town’ motivates them? And who says running gives them life? Find out here.

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Do you hear that? It’s the sound of your next runner’s high calling your name after an extended break. Following the cosiness of Christmas (plus less sunlight and the colder weather), the return to training can feel like a chore – but it needn’t be. From goal setting to run clubs, let’s look at what we can do to welcome the reappearance of our running mojo as we ease back in after a break.

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1. Set small goals to begin with

It takes around ten days before our VO₂ max begins to decrease – then continues to gradually decline from there. VO₂ max is a fancy term to describe the maximum rate of oxygen your body uses up whilst training as hard as you can. As a general rule of thumb, the higher your VO₂ max, the better your physical fitness. If you last trained less than a week ago, it’s likely that your VO₂ max will have stayed the same and you should be fine to hit the track as you once did. Otherwise, it’s important to ease back in slowly and re-build your fitness level to avoid injury or burnout. If you stopped running for more than ten days, keep those first few sessions at an easy, conversational pace. The aim here is to healthily build your speed, endurance and muscles so you can comfortably complete your usual base runs before starting any speed workouts or intense training routines. For anyone new to running or those returning after an extended break due to illness or injury, it’s a good idea to train for around six weeks before taking your running to the next level. 

2. Incorporate resistance training 

As we focus on slowly getting back into running, the only resistance we want to see is in exercise form. Resistance training plays a key role in strengthening our muscles and joints, particularly when we’re just starting out – or starting up again. In the long-run, this helps to boost speed and endurance, refine your running form, and reduce the risk of injury. From squats to step-ups, whether it’s at home or in the gym, making time for strength training as you kickstart your running routine again, will set you up for a strong and hopefully injury-free future. 

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3. Join a run club or charity event

There’s nothing like running with others to put a swagger in your trainer-clad step, so why not join a run club? Having a group of fellow runners who hold you accountable will help to keep you motivated, every step of the way. If you’re interested in running with a community, check out the Let’s Do This X Runna run club. This is a training community with a twist – we meet once a month to run, eat and socialise. Runners of all ages and abilities are welcome and we’d love to see you there. Once you’re back to your base running level, challenging yourself with a charity event is another great motivator. You’ll join a community of fellow runners, have a clear training goal, and help a worthy cause at the same time.

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4. Track your progress

In the early days of re-starting a running routine, building back up to where you once were can cause a momentary slump in your enthusiasm. To overcome this, try tracking your training progress in an app. Seeing a steady improvement over time will encourage you to keep going. Plus, you’ll be able to look back week after week and appreciate how far you’ve come. 

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5. Rest

Whether you’re a seasoned athlete or just returning to running, make sure you rest– whether that’s watching Netflix during a treadmill jog for an active rest day, or sinking into a post-run bubble bath. Rest is an important yet often overlooked element in any training programme. As you build muscle and stamina during training, you’re also causing micro-tears in your muscles. The body sends blood and nutrients to those tears, which strengthens our muscles – but only if they’re given the chance to recover. This is how we build muscle mass. By forgoing rest in favour of pushing yourself further, you’ll actually be doing yourself a disservice. Plus, each time you train, you’re using up your body’s glycogen stores. At least one rest day per week will give your body time to rebuild those glycogen stores to fuel your future runs. 

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Above all else, as you ease yourself back into running, remember why you do this. Whether it’s the community aspect, staying in shape or participating in events, running should be fun. If you find you’re getting hung up on progress or generally lacking motivation, it’s time to stop taking it too seriously, shake up your training routine and make running enjoyable again.

5 performance-boosting training tips 

Whether you’re running a half marathon or a 10K, pin-down a success strategy and get set to achieve your best. Exactly how many grams of carbs is considered a good amount for carb-loading – and when should we start? When’s the right time to taper our training? We’ve got the answers in these five steps to marathon success. 

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1. Set your goals (and stick to them)

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The first step to event success is deciding upon – and sticking to – your training plan. If you’re in the early stages and don’t yet have this in place, start by outlining your goals and how much time you realistically have to commit to them, then set yourself a structure. This should include a clear path for how you’ll gradually build your mileage and speed to reach your race-day goal within a realistic timeframe. Aim to train 3-5 times per week. If you’d benefit from a sense of accountability, apps like “Couch to 5K”, "Runna" or "Coopah" (and many more!) provide great guides. From 10Ks to marathons, there are plenty available, all geared towards helping you to reach different training goals. 

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2. Dress for success

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Choosing the right kit well in advance of the event, gives you time to pick the gear that works best for you. Plus, you can train in it for a couple of months beforehand, to iron out any creases when it comes to common running gear issues like chafing or not having the right level of support. Everyone’s needs are different, but here are some key pointers for choosing your race day kit:

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• Plan what you’ll wear, and start wearing it. Think about what you need from your kit. Do you need plenty of storage for gels? Make sure you factor this in. Details like this will help to maximise your performance. Plan for last-minute weather changes with buildable layers that you can easily throw on and slip off – and don’t forget to pack something warm for before and after the race.

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• Don’t treat socks as an after-thought. Keep your feet at the top of their game by choosing the right socks. Opt for sweat-wicking, breathable synthetic fabrics over cotton. Cotton socks tend to hold moisture, which can cause problems with rubbing, blisters and sores.  

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• Wear your trainers in. Make sure you do this well ahead of the big day. It takes around 50 miles of running to wear a new pair in, so they need to be worn well in advance. 

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3. Use visualisation techniques

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“Visualisation gives athletes a sense of being successful and overcoming difficult parts of races before they actually go through it”,  says British Olympic Athlete, Lennie Waite. The PETTLEP visualisation framework is popular amongst novices and athletes alike when it comes to visualising each part of an event. This tool encourages athletes to focus on seven key factors. 

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• Physical. Picture your physical performance on the day in as much detail as possible. How do you feel? What pace are you running at? Any physical issues that you could do with tackling before the event? 

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• Environment. Imagine the sights, sounds and smells. This will help you to feel more comfortable on the day.

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• Task. Think positively but realistically about how you will complete the task (in this case, the event) to a level you’re happy with. What would your dream finish time be and what do you need to do to get there?

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• Timing. During your training runs, try to imagine the race in real-time, visualising each landmark along the way. 

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• Learning. You can adapt this framework over time, adding new details to your visualisation as your skillset improves before the race. 

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•  Emotion. Try to picture the emotions you’ll be feeling before, during and after the event. Imagine that runner’s high, afterwards. 

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• Perspective. Do you visualise your run from a first or third-person perspective? Maybe you flick between the two. A first-person perspective is great for imagining emotions, whilst third-person is better for planning things that others see, like your posture.

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4. Make a plan for tapering your training

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Tapering – the process of slowly winding down your training to rebuild your muscles and energy stores in preparation for a racing event – is usually most effective when started after your last hard workout that falls around 10-14 days before your race. As you slowly decrease your training load, your body will begin to store glycogen, ready for a fresh burst of energy when you’re going for that personal best. Clever. 

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On the first week of your taper, drop your mileage to around 80% of what you usually run. During the second week – around seven days before your race – drop to around 50% of your usual mileage. A short run the day before your event will help to stimulate blood flow and can help to tackle any nerves, but fatigue-inducing long runs should be avoided. 

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5. Plan your pre-race carb-loading  

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It’s a good idea to start carb-loading two to three days before the event. As a rule of thumb, aim for 85-95% of your calories to come from carbohydrates, or 5-10g of carbs for every kilogram of your body weight. 

After your taper runs is prime carb loading time, as this is when your body stores more glycogen, ready to fuel your run in those moments that matter.

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Of course, don’t forget to get your cupboards stocked in preparation for your carb-rich breakfast around two-to three hours before the race. Aim for around 150g of carbs. Porridge and a banana is always a good choice, but make sure you try this as part of your prep, to avoid any potential stomach upsets on the day. 

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Finally, give yourself time to take stock of everything you’ve achieved. You’ve put the miles in for this and it’s nearly time to enjoy it. Good Luck!!

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Are you ready to take on the half-marathon or marathon? With 12 weeks to go until the big day, it's time to focus on your training and preparation to get you start-line ready.  We've got the ultimate guide, from pacing to picking the best shoes. Let's get into it!

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1) Speed Up with Tempo & Interval Runs  

Train faster to race faster! Mix in Tempo runs for sustained speed and iInterval runs for short bursts. Your future self will thank you when you’re breezing past the finish line.

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2) Go the Distance with Long Runs 

Simulate race day with long runs that cover 75%-80% of your race distance. You'll build endurance and gain speed.

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3) Don't Ignore Easy Runs 

Easy does it! Run slow to run fast. These runs build endurance and keep you fresh for high-speed sessions.

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4) Mix It Up with Cross-Training

Dive into cycling, swimming, or rowing to keep things interesting and injury-free.

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5) Mind Your Mileage

Start low and grow! Stick to the 10% rule for increasing weekly mileage to keep those legs in top shape.

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6) Rest & Recover

Your body’s a temple –—treat it like one. Prioritize sleep and consider adding mobility exercises or massages to your routine.

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7) Nutrition Matters 

Fuel up right. Protein for recovery, carbs for energy, and maybe a caffeine kick for that extra oomph!

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8) Choose the Right Shoes

Your feet will carry you to the finish line. Make sure they’re happy in the right running shoes.

More tips on how to pick your perfect shoe HERE

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9) Stay Accountable

Stick to a routine, track your progress, and consider making your training social. A deadline (like an actual race) can work wonders to motivate you through training!

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10) Get a Training Plan

Want it all laid out for you? There are plenty of plans out there online, or you can try a tailored plan from a running app like Runna or even get a personal coach.

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Good luck!