HOW TO RUN LIKE A PRO

FORMER OLYMPIC TRACK RUNNER AND PARIS CONTENDER BETH POTTER IS ONE OF THE FASTEST FEMALE SHORT-COURSE ELITES OVER 10K. IN AN EXCLUSIVE FOR 220, HERE BOTH POTTER AND HER (LEGENDARY) COACH JACK MAITLAND SHARE THEIR TOP TIPS FOR A SPEEDY FINAL RUN LEG...

- TIM HEMING

From a track Olympian in Rio in 2016 to running off the bike to win last year’s test event in Paris and the World Triathlon Championship Series finale in Spain, reigning world champion Beth Potter knows a thing or two about delivering a high quality 10km.

Before Beth headed for Paris to try to keep Britain’s proud Olympic medal streak going [we went to print an agonising five days before the women’s race], we asked the 32-year-old Scot for some guidance on how to improve our own running.

And because two minds are often better than one, we also turned to Beth’s long-time coach and now mentor Jack Maitland. Jack was an international distance runner himself before turning to coaching and was instrumental in the development of the Brownlee brothers from youths to Olympic champions. He now runs the popular Sports Ashram retreats with partner Kirsten Steffensen, which blend proven coaching and training knowledge with the ancient art of yoga.

Here are Beth and Jack’s principles and insights into keeping your running consistent, injury-free and ultimately getting faster.

10 WAYS TO IMPROVE YOUR RUN SPEED

Struggling to put a good run together in a race? Or simply want to improve on a PB? Here are coach Jack Maitland's and pro Beth Potter's top tips for a consistent, injury-free and faster run...

01 Mix up the surfaces

Do as much of your mileage as possible on soft and/or mixed surfaces. Run in parks and woods when you can. This will lessen the repetitive stress on your legs while also helping to develop strength and agility. The scenery will probably help you enjoy the run more as well.