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Mo Farah’s Commonwealth Games Training

Mo Farah’s Commonwealth Games Training

The 2014 Commonwealth Games are set to begin on 23rd July in Glasgow and double Olympic and World Champion Mo Farah is looking to extend his medal tally when he competes for England in the 5,000 and 10,000 metre races.

Mo, with his extra strength from having trained for and competed in 2014 London Marathon, is in contention to secure the Commonwealth double. As part of his preparation, he briefly switched from track to road training in the winter, relocating to Kenya to train at an altitude of 2,400m above sea in order to gain a competitive edge.

Now back on the track, he’ll be looking to take home the one major gold medal that has eluded him so far. One of Mo’s key training techniques is to replicate the physical demands of a race during training. Famed for his trademark kick, this means ensuring he has enough in his tank to pull clear of his rivals with a sprint finish. 400m split sprints are therefore an essential component of his regime – as proven by his London 2012 10km win when he ran the final 400m in a phenomenal 53.8 seconds.

We spoke to Mo’s London 2012 nutritionist and leading sports nutritionist, Matt Lovell, about his expected preparations for the Games to get an idea of his 5k and 10k training schedule. 

Eat before training, not after

Matt highlighted the importance of having the correct training regime: “There’s been a fair amount of work done to show that eating before training is better for protein synthesis than post-training. Evidence suggests this is because the body has more amino acids and increased blood and nutrient delivery for protein synthesis.”

“Eating a meal with protein such as Quorn is a great way to replenish glycogen after training. Carbohydrates are actually only essential after exercise if you plan to do more exercise later that day or early the next day.”

It’s important to remember that it’s not all about keeping active either.  The body needs time to recover from training. Matt’s suggestion; “Afternoon naps increase growth hormone release and are therefore helpful if you’re wanting to build muscle mass.”

Fitness blogger tips

We also got some long distance running tips from key fitness bloggers.  Angela Wolff of Warrior Women shared her tips on training for a 5k and 10k run.  For her, the most important aspect is getting the core training right; start training at least 12 weeks out from your race date and gradually build up to longer runs.  Angela also highlighted the psychological benefits gained from running, “it makes me feel great and it helps knowing that you never regret a run.”

For Vikki Roberts, of Can’t Move to Climb It, drawing up a training plan and committing it to diary is the most important aspect of preparation.  She also highlighted her one big preparation regret, “not taking enough food or dry clothing with me for after a race. I get cold and tired very quickly after I've finished and it would sometimes take me hours to warm up again.”

Make Quorn part of your programme – find out why Quorn Mince, Chicken Pieces and sausages are a healthy source of protein*.

*Quorn Mince, Quorn Meat Free Chicken Pieces and Quorn Standard Sausages are a nutritionally healthy protein source. Protein contributes to a growth in and maintenance of muscle mass