This runner-turned-triathlon star, now 29, is currently enjoying great success, but has also learned to deal with the highs and lows that a career in elite sports can bring, such as the constant threat of mental stress and physical injury.
The competitive runner and 2019 European Triathlon Championships gold medalist shares with M&F a detailed guide to use in your own running regimen to set your own PRs. So, whether you are looking to lace up for the first time, or make strides to better your existing runs, take note of Potter’s running tips.
The gliding Glaswegian believes that running is a useful exercise for any athlete. “I got into running through swimming,” Potter says. But she is keen to point out that safety is key. “Running is a good addition, but you just need to be careful because it is quite high impact. To avoid injury, don’t ramp it up too quickly.”
At the height of her running training, Potter makes Wednesdays and Sundays her longer run days, allowing for adequate time to recover. Throughout the week, she can still concentrate on volume by getting her heart rate up, running in the gym, or even covering miles on the bike. In order to take care of yourself before embarking on those long, high-intensity runs, it is important to work on your overall running fitness.
When running, not all surfaces are the same. “If you are starting out with running, you need to be really conscious of the surface, so try not to run on anything too hard,” says Potter. “Rather than hard concrete, look for softer pavements. Even softer than that, grass is good. Try and stick to softer surfaces for warmups and cool downs, and then during the sessions, I would rather be off the road, because it’s less impact and it’s a bit kinder on your legs.”
Grass may seem like an easier proposition than solid concrete, but in the winter, grass can get wet and soggy. “I like to race on road surfaces, and train on the track,” says Potter.
“Depending on the terrain, your stride pattern changes,” says Potter. “Your stride pattern will shorten if you are running downhill, and grass in the winter can be quite tough, because it gets muddy, so you have to watch your step. I’m not so good at grass, but I know that training on it makes me stronger, so I do it. For me, grass is more like a mental thing, and it’s good for replicating how you feel when you are tired in a race.”
“It depends what the weather is like,” says Potter. “My favorite piece of running clothing in the winter is a cropped long sleeve top. It’s really good because your arms and your upper body stay warm, but your tummy is out, which feels quite nice. Asics do a really cool one actually, and I’m not just saying that to plug them, but it’s really nice, and that’s my go-to in the winter, I have it in a few colors. I quite like a thin gilet too.”
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Super shoes
Thanks to ever evolving running shoe technology, a number of brands have developed a carbon plated sneaker. The HOKA is the most-worn shoe in IronMan, and both Adidas and Rebook offer carbon-plated footwear. Nike’s Vaporfly trainers have been shown to boost performance, even in non-elite runners. It is thought that less oxygen consumption is required from the runner when using carbon plates, but the waters are still muddy on the subject. Other research has suggested that the shoes does not work well for everyone.
“I have to admit that the Asics (Metaspeed Sky) shoe is my favorite,” says Potter, who was wearing carbon plates when she set the 5km record. “My mum is not a professional athlete, and she has put my shoes on a couple of times, and says it’s like she can’t feel the ground, which is the whole point. They make you run in a different way, and now I have less-sore bits and more sore bits in different places compared with running in a different shoe. They change your body position.” On whether or not carbon-plated shoes provide an unfair advantage, it is important to remember that they are available to all, and Potter’s current 10k personal best was reached without carbon.
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Stay hydrated
Hydration is essential for any athlete to perform to the best of their ability. When exercising, your body can produce up to 20 times more heat than during rest, and you will also lose important minerals and nutrients through sweat. Maintaining your body’s balance of magnesium, potassium, calcium and sodium is essential. “I use the OTE Sports Hydro Tabs,” says Potter. To start hydrating ahead of time, it is recommended that an electrolyte drink should be consumed four hours before the run.
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Stay fueled
Low-calorie diets and intermittent fasting may not be compatible with the nutritional demands that are placed on runners. “I try and eat before all sessions,” says Potter. “I do 25 hours of training per week, and I’m quite slight anyway, and have a tendency to lose weight, so I need to make sure that I am always eating or drinking calories to keep my weight up. I have to be really careful, because I do tend to get midway through the season and struggle to put weight on. My coach weighs me every other week. If you lose too much weight, and this is also especially true of triathlon, you will lose the power to weight ratio. Pre-race, I’ll eat a carbonara or a pizza the night before. Then on race day, I couldn’t live without porridge oats, flapjacks, and bananas.” After an important race, Potter will treat herself to a curry.
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Recovery
“I was pretty injured in my late teens,” says Potter. “I had a lot of bone stresses and injuries with my shin and my foot. Rest, physio and massage works best for me. I try and do some yoga, for mobility, and stretching.”
“I’m a big fan of Garmin and GPS watches,” says Potter. “I use that on my bike as well, but sometimes, if I am having a tough training day, I will end up taking the watch off. Sometimes I find that there is a time and a place (for wearable tech). I think they are great, and they do have a purpose, but sometimes I like to take some of the pressure away by removing them, and just running the way I feel. I think that they are really useful, but you just have to be careful not to get hung up, like on pace. Sometimes it is important to take a step back and listen to your body. I think that’s something that I wasn’t so good at, maybe five or six years ago.”
