Lace up

Marathon season is almost upon us and, whether you can already go the whole distance or are just starting out as a runner, now is the perfect moment to pull on your trainers and ditch the winter blues

It may sound counterintuitive, but if you’ve ever fancied taking up running, winter really is one of the best seasons to shrug off your UGGs, nab a pair of Nikes and hit the ground. Training through winter helps to build a solid level of fitness ahead of spring events and the heat of summer, and whether you’re planning on signing up for a race or just looking to build your cardio fitness, regular running is a great way to beat the winter blues.

It might be tempting to cosy up on the couch when it’s cold outside, but in fact a dose of fresh air is the perfect antidote and studies show that exercising in green spaces can help to reduce stress. Many runners describe the sessions spent improving their PB as a great way to recalibrate, get some muchneeded ‘me time’ and think things through. There’s also evidence that regular outdoor exercise can help to improve our immunity and ward off sniffles during peak coldand-flu season. While winter days are short, getting outside is a great way to increase your vitamin D levels naturally. For beginner runners, the cooler season can be a blessing, with less humidity to help regulate body temperature and breathing, which can be challenging in warmer weather.

It’s important to choose your kit and dress appropriately – look for thin, breathable and wicking layers which trap heat, but not sweat and which you can remove easily as you warm up. A hat and gloves will keep your extremities warm. Invest in some good running shoes which offer arch and ankle support, and look for a good tread to help prevent slips or falls in wet or icy conditions. Finally, always wear a fluorescent band, vest or jacket to ensure you are visible when you are out on the road.

It’s important to warm up and increase your body temperature with some stretches before your run, and similarly to cool down afterwards – this will help to reduce soreness and many runners swear by an Epsom-salt bath to treat aching legs. Keep runs shorter and more intense during cold spells and transition to long, slow runs as the weather warms up. Of course, there will be days when the weather prevents an outdoor run, and a treadmill can be a great way to keep up the footwork. Be consistent and as the days lengthen your muscles and cardio fitness will strengthen – by summer you can proudly declare yourself a runner. ◆

There’s also evidence that regular outdoor exercise can help to improve our immunity and ward off sniffles during peak coldand-flu season

TRACK YOUR PROGRESS

Equally important as your kit and warm-up, good nutrition makes all the difference to the way that your body responds during a run. Traditional thinking is that carbohydrates such as pasta, rice and bread are a runner’s friend, but there’s no need to fuel up on processed or heavy meals which are hard to digest. Fruit and vegetables provide a natural source of carbohydrates which can be readily turned into blends, smoothies or juices that provide tons of energy. Put this to the test by trying different foods on the days that you run – do you have enough energy? Are you sluggish or bloated after certain foods? Keep track over several weeks and see how your body responds.

Jason has successfully run marathons and half marathons on juice alone and you can try some of the recipes he used to do so overleaf. If you are training for an event, it’s important to feed your body what it needs to support it at a cellular level.

WHAT’S IN A CARB?

Carbohydrates are made up of three components – fibre, starch and sugar. Fibre and starch are complex carbs, while sugar is a simple carb. The amount of each found in a food determines its nutrient quality.

WHAT SHOULD I EAT?

Here’s some starter advice from Jason’s Running on Juice guide which you can download at juicemaster.com

WHEN? WHY?

Training days Carbohydrates from natural, plant-based sources, and protein fuel the body • Fresh fruit • Green, leafy vegetables • Yoghurt • Soba noodles, brown rice, wholewheat pasta, pulses

Rest days Polyunsaturated fats reduce inflammation and aid recovery • Fatty fish e.g. salmon, mackerel, herring and trout • Tofu and soybeans • Nuts and seeds • Antioxidant foods e.g. cranberries, blueberries, blackberries

TUCK IN… FILL YOUR GLASS!

Juice Master’s Marathon Smoothie

Juice Master’s Marathon Smoothie

Long runs Hydrates and fuels your body to go the distance • Water • Banana • Avocado

Short runs Hydrates but keeps your intake light • Water Turbo Charge Super Blend Jason’s H2O Juice

Jason's Workout Wonder Natural Electrolyte Sodium Shot

Turn the page for Jason’s recipes...

RUNNING ON JUICE!

To get your running plan started, try some of Jason’s brilliant recipes

JUICE MASTER’S MARATHON SMOOTHIE

Packed with amino acids, carbohydrates, essential fats, vitamins, minerals, enzymes and water, this smoothie has the perfect balance of sodium and potassium to boost your stamina on a run.

Pineapple 2cm slice Golden delicious apples 3 Celery 2 sticks Beetroot 1 bulb (raw) Lime 1 peeled Cucumber 1/3 medium Avocado 1 small (ripe) Banana 1 (ripe & peeled) Protein Super Blend Me! powder 1 tsp (optional) Ice cubes 1 small handful

Peel the lime, leaving as much of the nutrient-rich white pith as possible. Juice the pineapple (no need to peel if you have a good juicer), apples, celery, beetroot, lime and cucumber. Put the avocado into the blender along with the peeled banana, protein powder and the ice. Blend until smooth, adding more apple juice If it’s too thick. Best served in a flask, 1-2 hours before a race.

Taken from The Funky Fresh Juice Book

THE CARDIO WORKOUT KING

The king of juices for workouts.

Beetroot 1 medium Celery 1 stick Cucumber 1/4 medium Golden delicious apple 1 Coconut water 250ml Ice cubes 1 small handful

Juice the beetroot, celery, cucumber and apple. Add juice to the blender with coconut water and ice. Blend.

Taken from The Funky Fresh Juice Book

TURBO CHARGE SUPER BLEND

Apple 1/2 Pineapple 2.5cm slice Ice 1 small handful Cucumber 5cm slice Avocado 1/4 medium Lime (juice of) 1 Spinach 1 handful Coconut water 200ml Protein Super Blend Me! powder 1 tbsp

Core and chop the apple. Peel the pineapple and cucumber and chop into small pieces. Add the ice to your blender, scoop in the flesh of the avocado, squeeze in the lime juice followed by the other ingredients. Blend for 15-30 seconds.

Taken from Juice & Blend

NATURAL ELECTROLYTE SODIUM SHOT

The perfect balance of potassium and sodium to aid muscles after a workout and alleviate cramping.

Cucumber 1/4 medium Celery 1 stick

Juice the ingredients and knock back!

Taken from Super Juice Me!

THE ULTIMATE ENERGY BAR