Top marathon tips from blogger Bangs and a Bun

Muireann – more commonly known as Bangs and a Bun, is a blogger extraordinaire, social media consultant and public speaker. Bangs can be relied upon to speak – and occasionally rap, her mind about whatever is irking or exciting her at any given moment! (Check out her blog to see what I'm talking about)

In addition to all this, she is also a keen runner and I was lucky enough to be chosen to be part of her Team Bangs on the Run 2 team. We ran the Run To The Beat half marathon together in September 2011, and this week she is leading her third team to victory in the Berlin Half Marathon.

I caught up with her – in between runs, to get her Top Marathon Tips…

Name: Muireann Carey-Campbell or Bangs
Age: 30
Home: East London
Career: Blogger, Public Speaker, Consultant

How did you get into running? I was approached by a PR and asked if I'd like to run a half marathon and blog about it. I agreed, mistakenly thinking I was really fit as I'd been boxing for a couple of months. (Totally forgot that I hadn't actually run since an egg and spoon race at primary school). I had no idea about training plans or devices that tell you how far you go etc, I just put my trainers on and went.

Can you tell us the races you’ve run, and those that you have coming up?
Royal Parks half marathon twice
Paris Half Marathon twice
Run to the Beat half marathon
San Francisco Women's Marathon
Movember 10K

I'm doing the Berlin half marathon this weekend, and I've entered the ballot for the New York Marathon too!


Can you tell us a bit about your marathon experience? I absolutely loved my marathon experience. I'd never been to San Francisco before so I think all the sightseeing I was doing on the route totally kept my mind off the distance. I was just having a blast!

I had a couple of tough miles between miles 21-23, but other than that, I was happy as Larry the whole way round.

It was my first marathon and I'd found the training really tough so I think I was just so relieved to be finally doing the race that I just really enjoyed myself. The route was wicked the crowds were great and I sprinted the last 800m like I was trying out for the Olympics or something - it was just awesome.

Who is your marathon inspiration? When I was training for the marathon I watched a video of Joan Benoit, winner of the first Women's Olympic Marathon in 1984 a lot. It really inspired me 'cause she overcame such odds to be there.

She qualified for the Olympic team two weeks after having knee surgery so no one really thought she'd be a threat, but on the day, she took the lead two miles in and literally left everyone for dust. It's incredible to watch. Coincidentally, Joan Benoit was at the start line at the San Francisco marathon giving a speech and wishing everyone good luck. I totally geeked out!

I also watch the Duel in the Sun video quite often which is of the legendary Boston Marathon where Alberto Salazar beat Dick Beardsley - the footage is just amazing. I think it's one of the best bits of race footage out there and it really gets me pumped up.

What is your marathon mantra? Pain is temporary (It's really important to remember this!)

Can you name your top three tracks on your marathon playlist?

Jamie XX - Far Nearer

More Fire Crew - Oi Who's that More Fire Crew

Joe Esposito - You're The Best Around (from the Karate Kid soundtrack)

What are your favourite – and least favourite aspects of training? I really enjoy the structure of a training plan and enjoy being regimented about sticking to it. That said, I do reach a point in every training cycle where I just think 'I can't be arsed!' and I really have to push myself through the last few weeks.

What do you tell yourself to beat the wall? If it's a half marathon, I tell myself this is a maximum two hours of my life (hopefully less!) So how good can I be in two hours? What could I achieve if I just blocked out the pain and pushed it for these two hours? Two hours over the course of a lifetime is nothing.

I use a lot of distraction and visualisation techniques too. Basically just I just try to focus on getting my mind off the immediate pain. Think happy thoughts!

What is your marathon top training tip? The foam roller! I try to stretch with this after each run and I think you just can't underestimate the power of a good stretching routine.

Whereabouts do you run? Do you prefer running in or outdoors? I much prefer to run outdoors. I can't stand the boredom of a treadmill. I'm a real big city girl and I love the urban jungle so I love to see different buildings and people and graffiti on my runs. I run around my area in East London a lot and of course, having the Olympic stadium as a backdrop is great motivation. If I'm doing longer runs, I'll sometimes get the train to the other side of London and run home, just to switch up the route.

How often do you run? 3-4 times a week

Do you vary your training between mileage and speed? Definitely. I don't think you see improvement if you just stick to the same session each time. I usually do a tempo run, a steady run, a track session and a long run in the week. I also try to cross train, usually boxing and pilates when I can.

What has been your most memorable run to date? Probably my second ever run. It was a Park Run 5K one Saturday morning in Leeds. I'd done it the week before, which was my first run and was terrible. I literally couldn't run for 30 seconds. I had to walk most of it, I was being overtaken by pensioners, it was a pretty mortifying experience. I went back the next week and I remember saying to myself at the start line 'I'm gonna run this whole thing and I'm not gonna stop till I cross the finish line'. I just repeated that to myself like a mantra the whole way around and no matter how much it hurt, no matter how much I wanted to, I didn't stop. I think that's when I realised that running for me is about 90% mental.

It was also a real ‘light bulb’ moment for me. It made me think 'what if there are other areas in my life where I've stopped when I really could've kept going?' From that day, I decided to approach every aspect of my life like a run. I'm just not gonna stop till I finish and I'm gonna push through when the going gets tough. I've lived that way ever since. That run literally changed my life.

Do you prefer running alone or with a partner? I do love solo running. I find my best long runs are done alone, but I do enjoy running with others on shorter runs.


Has running had an impact on your life? Most definitely. It's had a massive impact on how I approach every aspect of my life. I think I'm a calmer, happier person as a result of running too.

Physically, I'm much fitter and stronger than I used to be, and I think of my body in a totally different way. I am now a fully-fledged card carrying member of the ‘church of running’ and am one of those annoying people who will preach its benefits to whoever will listen.

We listen! And we love what Bangs is doing.

To see in to Bangs' world visit her blog www.bangsandabun.com

And don't forget to check in to www.spikesandheels.com to see what's hot in the world or running, and heels.

Thanks Bangs. I'll be chasing your tail in Berlin this Sunday. run like 'elle. x

Top running tips from child champ Oscar James

Meet my style and sporting hero, Oscar James. Seen below showing his sophiticated sartorial prowess in a run like 'elle embellished t-shirt.

Not only is Oz the coolest person under 10 that I know, but he is also the fastest. 

Yesterday Oscar ran 3 miles for Sport Relief, a British charity raising money for people both in the UK and abroad, whilst also encouraging people to get in to sports.

Both celebrities and members of the public are undertaking sporting challenges to raise money for the charity, and Oscar is taking part with other pupils from his school. He even managed to cahole his Dad in to running it with him!

I caught up with Oz to ask him a few questions about running, and here's what he had to say...

Name: Oscar James
Age: 9

What made you start running? I have always been running, such as in the park and at school playtime when we play games like ‘It’

Why do you like running? Because it is fun

Are you doing any training for the Sport Relief 3 mile, or are you going to run like ‘elle?! Not really that much, except I did a 3 mile practice run along the canal at the weekend to see if I would be able to do it – and luckily I could

Why do you think running’s a good activity for kids to do? I think all sport is good for kids because it keeps them healthy and is fun to do

What are your favourite sports aside from running? My favourite sport it cycling and I go to the BMX track 3 times a week

Why did you decide to run the Sport Relief 3 miles? To help people in need

Which charity are you running for? Sport Relief

Who is your running inspiration and why? My Dad

(Oscar's Dad is artist Marcus James, one of the first Top Marathon Tips interviewees. Marcus runs a sub 3:30 marathon and is also a member of my beloved Run Dem Crew. You can read my interview with him here)

What do you do to get faster? I am lucky because I take after my Dad and he is very fast

To show Oscar your support and admiration, please sponsor him by visiting
my.sportrelief.com/sponsor/oscarjames

Thanks Oz. Lots of love and WELL DONE!

run like 'elle. x

Top marathon tips from writer, Candice ‘Candie’ Brown Brathwaite

Candice is a model, baker, writer and runner.

I first encountered Candice as a fellow Team Bangs On The Run 2 team member, and her forthright manner and those long long lashes struck me from the minute I met her. She’s dynamite – if ever I’ve seen it!

Like me, Candice is not a practiced athlete. That was, until she decided to run seven half marathons – one in each continent!

Beginning her journey in Jamaica in 2011, she has since run in races in Paris and Amsterdam, and next month sees Candice’s marathon debut - as she takes part in the London Marathon 2012.

Candice is training hard, and has often already completed a multi mile run by the time I’m waking up. So, I asked her to divulge her top marathon training tips, and this is what she had to say…

Name: Candice ‘Candie’ Brown Brathwaite

Age: 24
Home: Saff Landan!
Career: Writer

How did you get into running? It started in the winter of ’10. After my Dad’s untimely passing and a few other personal things going on, I needed something to focus on. I was so embarrassed, I would arise at 4:30 am every morning and run in the shadows! Not the safest thing to do but as a first time runner, my confidence was non existent.

Is this your first marathon? Yes this is my first. I have signed up to two more this year, so I better like it!

What made you decide to run the London Marathon 2012? It was me testing the powers that be. I was in a running rut and wondering if I should hang up my kicks and source out an overpriced gym membership.

I entered without telling a soul. ‘If I get a ballot place, I am meant to continue running.’ I said aloud, as I filled out the online entry form. Two months later, the Gods have spoken and I’m still running!

Are you enjoying your training? Which aspects particularly? My relationship with my training plan is much like that of an old married couple. It gets on my nerves but we are in it until the finish! Sometimes, no I am fatigued ALL THE TIME. But some days I’ll go out and have a run that makes me confident in my abilities.

The aspect I have enjoyed the most, is feeling myself get fitter. I can now talk through a half marathon. That is unbelievable to me. I also enjoy shopping for new kit!

Who is your marathon inspiration? My marathon inspiration is a lil' guy that went by the name of Fred Lebow. He was the creator and race director of the NYC marathon. I fell in love with him after watching ‘Run For Your Life’ a documentary about how he escaped war and became a prominent figure in NYC’s running community.

What I loved most about his story was the fact he was a slow runner. He averaged at 12 minutes per mile. I too am part of the slower set, and I used to think it was an embarrassing disadvantage. But knowing that 'Slob Bow' created THE marathon, takes the edge off any embarrassment.

What has been your trick to integrating your training into your already busy schedule? Just understanding that this may be the only time in my life, I have to dedicate to running. Knowing that sacking off training days, cost me in the long run. Literally. I have to be my own worst critic and reverent cheerleader.

There isn’t a trick! I’ve had to turn down nights out (or in!) to make sure that I’m at my best for the long Sunday run. Although sacrifice has played a great part, I have also made sure that I don’t immerse myself in training totally. Its about balance. If I’ve ran hard for a week, I treat myself to a bit of play!

What do you tell yourself to beat the wall? If ever you’ve hit it! I have yet to hit the physical wall. I think I had a taste of it on my 18 miler and by golly, it wasn’t pretty. Mentally, there is always a wall! I always think I can't do it.

My trick right now is ‘One More mile’ from the moment I begin the run, whether long or short, I deal with it one mile at a time. If I think about the fact I still have ten to go, I’ll return home and eat macaroons!

Can you name your top three tracks on your marathon playlist?

Kanye West- All of the Lights

The Roots- The Fire

Linkin Park- Robot Boy

What is your pre run ritual? Force myself to have breakfast. Double check I have safety pins. Tweet and pray!

And your post run ritual? Use a wet wipe to de-salt my face, take a picture with my crew, then immediately find somewhere to eat!

What is your top marathon training tip? Training plans do not factor in real life. You won’t always be able to do as it says. Make adjustments, but try to follow it to the letter. Training plans are there for a reason. Have fun. You are about to undertake one of the most self revealing tasks of all time. Embrace it.

Can you tell us your goal time? 4:45!

Whereabouts do you run? Do you prefer running in or outdoors? I run in the hills of south London! And if not there, East London, with my crew, RunDem. I much prefer running outside. The routes you get to explore and the characters you encounter make indoor running appear so boring. Plus a treadmill could never compare to the secret incline of the road.

Pre marathon training, how often did you run? Before I began marathon training, I was running three times a week.

Do you vary your training? Between mileage and speed? I do vary my training. Depending on the mileage of my long Sunday run, Tuesdays effort with RDC is when I up my game a bit. I also love throwing in hills or stairs. Not track though. The ring of fire has burnt me off once too many times!

What has been your most memorable run to date? The Jamaica half marathon has been my most memorable run to date. So much so that I’ve signed up for the full this year! It was such a blessing to be running in my fathers hometown. The crowds and volunteers were magical. Paradise.

Do you prefer running alone or with a partner? I prefer running with a partner. They are able to keep me going, when I really think I have nothing else to give.

Has running had an impact on your life? Physical or otherwise? Physically, the changes have been slight. But mentally, I have been taught about an esoteric endurance. One that can only be hinged on what you have been through. And being able to come out the otherside. Turning pain into profit. It all ends. You may as well give it your best shot!

A lady of exquisite taste – Candice says run like ‘elle

The task is huge, but the slogan simple: RunTheWorld. SackTheStigma - and I can’t think of anyone better to do it.

To support Candice’s cause and sponsor her, please go to her Virgin Money Giving page.

You can also follow Candice’s progress at thetortoisewithnohair.com

Thanks Candice, and I can’t wait to see you pass us on the marathon course next month.

Now DO THE TING and run like ‘elle! x

Top marathon tips from motivated mummy Lucy Brice

As the London Marathon is fast approaching, I thought it time to interview some of those who will be taking on the gruelling - but great 26.2 miles, and first off is motivated mummy extraordinaire, Lucy - part of the new breed of yummy mummys.

Lucy Brice sets an example. Despite being a full-time mother to two young boys – Rufus 2 ½, and Hudson 6 months, she is finding time to train for her first ever marathon - albeit a year later than planned!

In case you don’t remember, Lucy and I planned to run the London Marathon together last year but a certain bump (who we now lovingly call Hudson) got in the way and scuffled our plans of marathon domination! So, a year on and with her beautiful baby boys spurring her on, Lucy is training hard for next month’s London Marathon.

I caught up with her in between breastfeeds and long runs (she, not me) to ask her about Mummy marathon training…

Lucy with Hudson

Name: Lucy Brice
Age: 31
Home: London
Career: Fashion Brand Manager, Mixmag.

How did you get into running? I got into running after my first child was born. It started as a need for space and to get out the house - free from the burden of babes, buggies and bags. I found it incredibly meditative in the crazy days of being a new mum.

Is this your first marathon? Yup. I’m sure it won’t be my last.

Are you enjoying your training? Which aspects particularly? I love seeing my progress, beating PB’s. Running faster and for longer. I’m also enjoying eating like an athlete!

Who is your marathon inspiration? Paula Radcliff of course, but the ladies I find truly inspiring are the ‘elderly’ ladies I saw at the London Marathon 2011, who were still going strong at 22 miles, striding out and flying past their counterparts a quarter of their age.

What has been your trick to integrating your training into your already busy schedule? Running with the buggy. Rufus likes to coach me and shouts random inspiring things, or sings. Also running at sunrise, which is easy as I’m woken up at the crack of dawn, or when the babies are sleeping.

What do you tell yourself to beat the wall? If ever you’ve hit it! I hit the wall on my first 18 mile run. It was absolutely horrific and I now fully understand that expression ‘hitting the wall’. I drank a Lucozade, then told myself to man up and get home as quickly as possible for cuddles.

Can you name your top three tracks on your marathon playlist? At the moment – songs to zone out to… and a bit of disco

SBRKT: Trials of the Past

Mount Kimbie : Before I Move Off

Boney M : Sunny

What is your pre run ritual? Breastfeed Hudson who is 6 months. Go for a wee.

What is your marathon top training tip? Take enough money with you on your long runs to buy a drink. Practical but essential!

Can you tell us your goal time? Under 4 hours

Whereabouts do you run? Do you prefer running in or outdoors? Outdoors, I want to feel like I’m getting somewhere and the breath fresh air.

Pre marathon training, how often did you run? Before I was pregnant – about three times a week.

Do you vary your training? Between mileage and speed? I run five times a week. Short runs varying between 3 and 10 miles in the week, to increase my speed. Then a killer run on Sundays…the day of rest. This weekend I have a 20 mile run scheduled.

What has been your most memorable run to date? Since having had my second baby we’ve moved a little further out of London, so I’ve felt a little disconnected from ‘my’ London. So when I did my 18 miler and ran from my home, through Stratford, round my old stomping ground Victoria Park, on to Shadwell and eventually hitting the Thames, and up and down Southbank and the Embankment - I felt exhilarated.


Do you prefer running alone or with a partner? It depends who it is, James (Lucy’s boyfriend) er no! Daddy does dancehall workout running which is kinda off-putting, but I have some friends who run at the same pace as me and have endless amounts of gossip - so are the perfect running partners.

Is Mummy running harder than pre Mummy running? No, running is better now. I have never felt more empowered than I do now. You push a melon outta your lemon and you feel like you can take on pretty much anything!

Did you run during your pregnancies? At the beginning, yes a little. Then my frame of mind flipped into hibernation mode.

How long after giving birth before you're running again? 8 weeks.

If you could give one piece advice to running mummys, what would it be? Just step out of the door and make the time for you. For me, the ultimate thing is being a mummy, but that sense of power you feel from being a strong and fit mummy is next level. As a mum all your time and energy is focused on your bundles, running is about ‘you’ time and freedom.

Lucy doing the Rufus dumbell workout

Lucy is running to raise money for Sussex Beacon, a charity which provides support and care for people living with HIV. You can donate to her fundraising efforts by visiting www.justgiving.com/mummy-running and read more about Lucy’s marathon training on her blog, mummyrunning.wordpress.com

Lucy is also working hard with Mother’s Meeting – a group of dynamic and creative mums who are redefining the role of the modern mother, to make London’s new mums more active. MM – who I have admired from afar for a while now, is holding classes at Nike’s 1948 store for mother’s and baby’s to work their legs, bums and tums. Currently by invitation only, the class is planning on branching out soon, so stay tuned to www.mothers-meeting.com for further information.

Thanks for your admirably honest answers Lucy, and I can’t wait to be there on the sidelines cheering you on.

Lots of luck and RUN LIKE 'ELLE! x

Top marathon tips from fashion editor Avril Mair

Avril Mair is the epitome of the run like ‘elle ideal - a fashion industry expert who is interested in, and excels at running – and it seems, anything else she sets her mind to. 

A revered fashion editor and writer for Elle magazine, ex editor of i-D magazine, contributing writer to numerous publications including Vogue Japan and the Telegraph, author of Fashion Now (Taschen), and to top it all off a consultant at Chanel. She is a regular guest at the shows in New York, London, Milan and Paris, and her Tweets (@avrilmair) kept me amused throughout fashion month. 

Avril and I are lucky enough to have been trained by Brian Cochrane aka Nike Master Trainer aka The Tyrant. Brian helped Avril prepare for the San Francisco Marathon in just 13 weeks last year, and I’ve upped the ante this year by attempting to become marathon ready in just 11 weeks. 

I read Avril’s account of marathon training in April’s edition of Elle magazine and it was honestly like reading my own thoughts - the denial, the fear and eventually the enthusiasm. Having heard so much about her, I knew I had a million more questions I wanted to ask her – but I restrained myself, so here are just a few of them...

Name: Avril Mair

Home: Scottish (but have lived in London for 15 years)

Career: Associate Editor, Elle magazine. Editor, Elle Collections. Columnist. Beauty Extremist, Elle magazine. Consultant, Chanel. Writer

How did you get into running? I’d always run a bit, but half-heartedly. My husband is a competitive cyclist and I felt guilty that I didn’t exercise more. Somehow I got into it – living near the Thames in London has helped lots, it is a beautiful place to be at 6am. Also, when you travel as much as I do, running is the perfect exercise to take up – you can do it wherever you are. It is freedom, really. Once I started, I felt as though someone had given me wings. Now I’ve run in LA, NYC, Delhi, Paris, Berlin, Shanghai… I don’t always enjoy it, but it is what I do, regardless. I don’t do it as often as I’d like though

What made you decide to run the San Francisco Marathon 2010? Nike asked me…! (I now love Nike)

What was your marathon time? 4 hours 30

Can you tell us a bit about your marathon experience? Could have gone faster. Will next time, but those San Francisco hills are fearsome – it was a hard marathon for a debut

Who is your marathon inspiration? Paula Radcliffe, of course. She sent me a note the night before. Also, she has a glass of two of red wine the night before. I did that too

What is your marathon mantra? What’s stopping you? Nothing. Get on with it

What was your trick to integrating your training into your already busy schedule?

Get up early. I mean, earlier. Often 5am. Also, I’d squeeze in half and hour of interval training in the gym next door to our office instead of lunch

What did you tell yourself to beat the wall? If you ever hit it! I didn’t, but I never had a second’s doubt that I would do it

Can you name your top three tracks on your marathon playlist? I run without music – it’s a chance to think, to clear my mind, to forget about work and just blank everything out. Oddly, it’s also a great time to think about writing

What is your pre race ritual? Black coffee. Can’t run without it.

What are your kit bag staples? Nike Capri pants, Nike white vest, Shock Absorber bra, Hilly socks, Blax hair bands, Clarins sunscreen, Chanel lip hydrator, Chanel black eyeliner, JellyBelly sports beans in watermelon

What is your marathon top training tip? You can run, and run well, without letting running take over your life. I have a ridiculous schedule but I managed it. I didn’t work less, drink less, go out less… I just made it work. Really, there isn’t an excuse

What did you learn about yourself from running the marathon? Whatever you think you can do, you can do more.

And I thought Paula Radcliffe was motivated! Thank you so much for your answers Avril, you're a real inspriation, both in work and play.

To read a full account of Avril's marathon experience pick up a copy of April's Elle magazine.

Top marathon tips from actress Emma Pierson

Emma Pierson is an actress and soon-to-be marathon runner. Emma has appeared in the critically acclaimed Little Dorrit, which won seven Emmys as well as Charles II T.V. dramas, but is perhaps best known for her long-term role as sultry yet hilarious receptionist Anna Thornton-Wilton in the BBC's Hotel Babylon series.

In addition to acting, she is also a keen photographer and as a member of the exclusive Oxglam Squad - Oxfam's celebrity marathon running team, she recently visited Tanzania to meet people who are being helped by Oxfam, and to take photographs of the things she saw. A few of Emma's beautiful pictures can be seen below.

In between jetting around the world (Los Angeles, Tanzania and Zanzibar are recent destinations) and acting, rehearsing and running, Emma found the time to talk to me about her marathon training and offer some advice on how to get along. Read my interview with her here....

Photo: Andrew Leo

Name: Emma Pierson
Age: 29
Home: Islington, London
Career: Actress

How did you get into running? I have a knee injury and didn’t run prior to this, I normally stay away from high impact sports. But I turn 30 two weeks after the marathon, so set myself the challenge to complete it before my 30th birthday.

Is this your first marathon? Yes, and my last too
What made you decide to run the London Marathon 2011? There were lots of reasons. I was approached by a friend who represents Oxfam and it was a chance to work with a great and established charity which addresses problems before they start. She asked me to get involved, so I accepted. It tickled my fancy, and ticked the box of one of the things I wanted to do before I reached 30. It all added up to being a good idea at the time!

Can you tell us your goal time? Just to complete it – pre 2012, and preferably before my birthday!
What charity are you running for? I’m running for Oxfam, as part of the Oxglam team. Oxfam are helping people to start and develop their own sisal farms in Honduras, Ethiopia, Sri Lanka and Tanzania, so that instead of existing on hand-outs, they are able to grow their businesses - providing a sustainable source of income, the benefits of which filter in to their homes, families and communities. The sisal sector provides an opportunity to address gender work imbalances and it is the women that are being helped with the farms, becoming land owners and workers, farmers so that they can start to gain control over their own lives.

The pictures I took are from a community farm that I was lucky enough to visit in Tanzania. The women – both young and old work together to tend their crops, so that everyone benefits. I asked them how it had changed their lives and they told me stories about how they are now able to afford food for their children. Most children eat just one meal a day in these rural areas. They told me how they can now afford to send the children to school, whereas before they couldn't buy the exercise books and pencils.

These are proud women who wore their best clothes for our visit, who sang us their favourite songs, who had so little and yet offered their homes for me to stay in, whose children were wearing raggedy clothes yet they'd proudly push them forward to have their picture taken.. They are strong, hard working and kind people who are trying to make the best of themselves and with your help they can really do this.

Who is your marathon inspiration? The people who are going to benefit from the money we’re raising. I was fortunate enough to go to Tanzania and put faces to the other side of what all this means.

What has been your trick to integrating your training into your already busy schedule? Yesterday I was doing a radio recording and during my lunch hour I had to nip off to do my run, whereas at weekends I have to dedicate a whole day to it - as long runs take up most of the day. Essentially it’s multi tasking, I often record lines I have to learn on to my ipod, then learn them whilst I’m running.

What do you tell yourself to beat the wall? If ever you’ve hit it! I don’t do walls. If I did I never would have got to where I am today. You can’t let walls exist in your mind.

Can you name your top three tracks on your marathon playlist? My ipod contains everything from Britney to Rolling Stones to Buble and beyond. I think a lot of artists would be horrified to see what preceeds them on my ipod, but it works for me.

Gold Digger - Kanye West

Mr Blue Sky – ELO

Paint it black – The Rolling Stones

What is your pre race ritual? Deep Heat, ibuprofen and ibuprofen gel. Checking my ipod is fully charged. I did a run the other day, and as my ipod ran out of battery ran out, so did I – it was hell! My new addition is suncream, only since the addiditon of this new weather. Oh then more Deep Heat, ibuprofen and ibuprofen gel!

What is your marathon top training tip? My top tip would be to put your ipod on before you get to the gym. Hearing your running music is the best way to motivate you and get yourself off the sofa!

Photo: Carly Roberts

For more information on the Oxglam squad, visit www.oxfam.org.uk/Running/JoinOurTeam/Oxglam
To sponsor them, visit http://uk.virginmoneygiving.com/team/oxglam

Massive thanks and lots of luck to Emma - and all the Oxglam Squad for Sunday.

run like 'elle. x

Top marathon tips from fashion insider, Rachel Jones

Rachel Jones is something of an all-round motivation woman. At the age of 26 she has already owned her own ethical clothing label Annie Greenabelle, got married, and found time to train hard and run the London Marathon 2010.

She's been a great source of reassurance and inspiration to me, and these are her top marathon tips...

Name: Rachel Jones

Age: 26

Home: London

Career: Product Manager - Selfridges How did you get into running? I did quite a bit of running at school, but haven’t done much since so I really threw myself in at the deep end by doing nothing for 10 years and then deciding to run a marathon!

What made you decide to run the London Marathon 2010? After my Grandad passed away I really wanted to do something to raise money for St Dunstans, a charity that had really supported him in the last few years of his life. The idea of running the marathon had always appealed to me, and going along to watch it the year before was really inspiring, so I contacted the charity and asked if I could run on behalf of them and they said yes.

What was your marathon time? 5hrs

Can you tell us a bit about your marathon experience? It was easily one of the best days of my life! I decided to walk to last 6 miles as I really wanted to enjoy the experience and take it all in rather than have it go by in a blur. The crowds were amazing and really kept me going and the sense of achievement you feel when you cross the finish line is incredible.

Who is your marathon inspiration? My Grandad

What is your marathon mantra? Just another half a mile to go – it’s best to think of it in short chunks

What was your trick to integrating your training into your already busy schedule? I did a few short runs a week -in the evenings, and then one big run at the weekend. It was tricky fitting them in at first, but after a while it just became part of my routine and I actually quite missed it when the training was over.

What did you tell yourself to beat the wall? If you ever hit it! There is an amazing meal waiting for you at the end of this so keep going! Food is my motivation.

Can you name your top three tracks on your marathon playlist? Too many podcasts to list


Easy - Groove Armada 

Justice featuring Uffie - The Party 

What is your pre race ritual? I just get up and go out, I don’t give myself time to talk myself out of it!

What are your kit bag staples? Mars Bars!!

What is your marathon top training tip? My knees took a real battering so I always elevated my legs as soon as I got home from a run, covered my knees in Ibuleve and sat with two big bags of ice on them for half an hour

What did you learn about yourself from running the marathon? If you can run a marathon you can do anything - I keep my medal out to remind myself that…

Thank you for your answers Rachel, particularly the avocation of Mars Bars!

Top marathon tips from poet Charlie Dark

I remember chatting to a friend of mine a few years ago, who was chastising me about my inactivity and snubbing of sport. There was nothing remarkable about this meeting, other than the fact that he told me he was a member of a running club called Run Dem Crew. This conversation was a good few years ago and long before I participated in, or was remotely interested in any kind of sport, but I remember thinking what an amazing name it was, and how I wished I’d thought of it.

A couple of years later I was at the new Louis Vuitton store launch, where there was a cluster of trendy looking types regaling stories about illustrations in a great tome-like book by artist Chris Offili. They held a captivated audience, of which I was one. I’m ashamed to admit – that in addition to snubbing sport, I had an equally invalid snobbery of poetry, until I heard this.

I remember seeing my friend that evening, and telling her about this random encounter with poetry by a guy called Charlie Dark. Sure enough, she knew him – and for the following year or so the memorable names Charlie Dark and Run Dem Crew have continued to pop-up in conversation.

To explain – Charlie Dark is a part-time poet, part-time producer, part-time runner, part-time DJ and full-time inspiration (to me and many others). He is the founder of Run Dem Crew, a free London based running club who pound the city’s streets during nightfall, and whose members comprise some of London’s most creative.

So, it is with great pleasure that I am finally able to put a face to the name, and ask this inspiring man a few questions about his marathon experience.

Name: Charlie Dark
Age: 40
Home: London
Career: DJ, writer, creative consultant

How did you get into running? I was commissioned to write a one man show and needed to get in shape for the role but couldn't afford a gym membership so the only renaming options were running or football. My friends are too disorganised to play football on a regular basis so running it was.

Is this your first marathon? No, this is my third full marathon. I ran both Paris and Berlin 2010

Have you competed in other running event before? I've done too many events to mention but previous races include :
Paris Half Marathon 2011
Great North Run 2010
British 10k
Run to The Beat
Bupa 10 K
Nike Human Race
The Beast
Etc etc

What made you decide to run the London Marathon 2011? It's on the list of the 5 major marathons I'd like to run around the world - London , Paris , Berlin, New York, Boston

Can you tell us your goal time? 3 hours 45 mins

Who is your marathon inspiration? Dick Beardsley, who came second in the Boston Marathon Duel in the Sun in 1982

What is your marathon mantra? Go Hard Or Go Home

What has been your trick to integrating your training into your already busy schedule? It's currently 16 weeks out of 52. Life can go on hold in order to achieve the desired time, and if you don't put the work in then race day becomes an uncomfortable experience. My friends, colleagues and family know that running is important to my happiness, so allow me the time.

What do you tell yourself to beat the wall? If ever you’ve hit it! I have my children's names tattooed on my wrist so when the wall arrives I focus on repeating their names to myself and soldiering on. Pain is temporary but the feeling of crossing the finish line lasts forever.

Can you name your top three tracks on your marathon playlist?
Ronnie Size and MC Dynamite back to 95 Jungle Mix tape
The best of Source Direct drum and bass mix tape

Whose World Is This - Nas

T.R.O.Y - Pete Rock and CL Smooth

Running Away - Roy Ayers

What is your pre race ritual? Sensible carb loading in the three days leading up to the race and a light pre race dinner of salmon and rice the night before. On race day I wake up early enough to begin emptying the bladder, don't over hydrate in the morning and eat one banana and a bagel with jam and butter. The key to a successful pre race ritual is routine and preparation so your body automatically knows what's in store.

What are your kit bag staples? Body glide, race belt, iPod, gels, headphones, warm jumper for post race.

What is your marathon top training tip? Train hard, Run Easy. If you skimp on training then you will suffer come race day. The marathon is a great metaphor for life as you reap what you sow. If you put the work in then race day should be an enjoyable and not painful experience. You can’t blag a marathon in the same way you can cruise through a half (marathon), as the road does not lie and if you are not ready for what lies beyond 18 miles then you will suffer.

Speed work and hill training are your best friends.

But the top tip is to be consistent with your pacing.

Download a pace band with your target finishing time and stick to the pace required. This takes the guess work out of race day and gives you something to focus on.

Thank you for your wise words Charlie, and hope to see you at Run Dem some day soon!

Run Dem Crew takes place every Tuesday at 7.30pm, departing from the Nike 1948 store

Nike 1948
Arch 477-479 Batemans Row
London

EC2A 3HH

For more information please visit www.rundemcrew.com

Top marathon tips from hair stylist Lesley McIntyre

Inspired by Tuesday's International Women's Day, I decided it was time to sing the praises of us gals, so this week's marathon Q&A is with renowned hair stylist Lesley McIntyre. 


I was so excited when I discovered Lesley had run the marathon as she is proof of the point I'm trying to make - that you can be interested in fashion and beauty, and simultaneously be active and participate in sports.  Equally though, it was a relief to hear about the whole experience from someone similar to me. Lesley was very pragmatic about her experience, telling me she just "ran and ran, and kept running some more"! Her honesty was a great source of comfort to me, as the whole world of marathon running - with all its contradictory information, can be a little overwhelming, to say the least. 

Lesley (left) tending to a model's locks backstage at the Vivienne Westwood aw11 show

Lesley has been a hair stylist for over 20 years, and has worked on fashion shoots and shows the world over. She is now the co-owner of the Ledbury McIntyre hair salon in Bloomsbury, London, which is where we caught up (over a coffee and bleach foil) to discuss all things running related...

Name: Lesley McIntyre

Age: 40

Home: London

Career: Hair Dresser and Owner of Ledburymcintyre Hair Salon

How did you get into running? I Decided I wanted to get fit.

What made you decide to run the London Marathon 2010? I think it’s a great achievement, and good to have goals in life.

What was your marathon time? 4hr 17mins

Which charity did you run for? Ninewells hospital Dundee

Can you tell us a bit about your marathon experience? It was definitely a great experience, the crowd, the runners, and the energy kept me going. The marathon was emotional as everyone was running for something or someone that meant a great deal to them. I kept a steady pace, and wouldn’t change a thing. 

Who is your marathon inspiration? My dad and brother had done marathons and encouraged me to take the challenge.

What was your trick to integrating your training into your already busy schedule?  I didn’t have a strict regime, just ran - usually in the mornings before work, and a big run on Sundays, sometimes with a friend. I also did the great north run in Newcastle before attempting to do the marathon.

What is your marathon mantra? You can do anything you want in this life.

What is your pre race ritual? I never had one.

Can you name your top three tracks on your marathon playlist? I didn’t actually listen to music; the energy from the crowd spurred me on. 

What is your marathon top training tip? My tip would be to have a personal trainer, and after the marathon have a sports massage straight away.

For more information on Ledbury McIntyre please visit www.ledburymcintyre.com

Thanks Lesley. I'm totally blown away by your marathon time, not sure I can even try to compete. x