Key Highlights
- Sara Cox, 50, prepares for a 135-mile ultramarathon as part of the Northern Marathon Challenge.
- Professor Greg Whyte, who previously trained David Walliams to swim the Channel, devises a 10-week training plan tailored to Cox’s condition and needs.
- The training included creative strength training exercises suitable for Cox’s knee arthritis and emphasized walk-run techniques.
- Recovery played a crucial role in the training schedule, with specific recovery protocols like protein shakes, cold baths, and compression tights recommended post-race days.
The Long Road to an Ultramarathon: Sara Cox’s Journey
Sara Cox, 50, a well-known radio presenter, embarked on an ambitious challenge that would see her cover 135 miles in five marathons over five days. This journey was not only about endurance but also a personal transformation, as Cox worked closely with Professor Greg Whyte to prepare for the Northern Marathon Challenge.
A Tailored Training Plan
Professor Greg Whyte, renowned for his expertise in sports science and previously working with athletes like David Walliams, recognized the complexity of Cox’s situation. With virtually no running history, Cox had to overcome her arthritis in the right knee and other physical limitations.
“Sara’s running history was virtually zero,” Professor Whyte stated. “I think that she’d done a couple of parkruns and been on the treadmill in the gym.” Despite these challenges, Whyte developed a 10-week training plan to ensure Cox was prepared for this daunting task.
Adapting Exercises for Knee Health
To address the specific issue with her knee arthritis, Whyte had to get creative. “I couldn’t give her any Bulgarian split squats, lunges or back squats,” he explained. “But straight-leg deadlifts were fine.” The plan also incorporated plyometrics, which not only improved power but also strengthened the important joints and created more stability.
Walk-Run Technique for Preparation
The training incorporated a walk-run approach to gradually build up Cox’s endurance. “We introduced walk-run initially,” Whyte noted. “It’s that sort of classic couch to 5K approach, but with only 10 weeks to get ready.” Whyte emphasized the importance of walking hills, highlighting the example of Tom Evans, who won the UTMB because he was a strong hiker.
“There’s no shame in walking hills,” Whyte advised. “Remember, we’re not racing this. It’s about getting from point A to point B.”
Recovery and Adaptation
Recovery played a critical role in the training plan. Professor Whyte stressed that recovery is often forgotten but crucial for adaptation. Cox was encouraged to run five times a week, with two to three weekly strength sessions.
The recovery protocol included protein shakes, cold baths (not ice baths), and compression tights post-race days.
“Firstly and immediately, she has a protein shake,” Whyte said. “Then it’s into the cold bath – not an ice bath, just a cold bath. Most people don’t realise that cold water comes out of the tap at about 11ºC. You get maximum cold water response at 15ºC, so you don’t need it to be any colder than that.” This was followed by a warm shower for psychological comfort.
Conclusion
The Power of Mind and Body
Sara Cox’s journey with Professor Whyte highlights the importance of tailored training plans in overcoming physical limitations. By focusing on strength training, recovery protocols, and gradual build-up through walk-run techniques, Cox is well-prepared for her 135-mile ultramarathon. The key to success lies not only in physical preparation but also in mental resilience.
