Training over the winter months can prove difficult. A 2022 survey by Noom found that a fifth of UK adults exercise less as temperatures drop. Where motivation lacks, sometimes, fitness challenges or goals can help to increase activity. However, jumping into physically exerting training regimes can produce its own problems. 

Long distance running is one of the most popular forms of exercise in the UK. A poll by Our Sporting Life found that 1-in-5 adults run at least once a month. Participation in organised races are rapidly increasing; over 800,000 people applied to run in the 2025 London Marathon. 

For those chosen in the ballot the reality of the arduous but rewarding training regime quickly quicks in. With around four months of escalating effort ahead, managing injury, prioritising recovery and ensuring peak performance for race day requires a level of planning most amateur runners aren’t accustomed to. 

Hyrox has proven a cultural phenomenon over the past couple of years. The gruelling fitness race which mixes weight training, callisthenics, high intensity cardio and middle distance running has captured the imagination of fitness aficionados. 

In this podcast, we’ll give you tips for maintaining motivation for training over the winter months, specific training strategies for both marathon training and Hyrox preparation.

We’re joined by Dawn Nunes, a physiotherapist and Pure’s head of rehab, as well as Ian Griffiths, a podiatrist with experience in working with Premier League Football teams, England Rugby 7s and Team GB hockey. 

Timestamps: 

• Maintaining motivation over the colder winter months (2:00)
• The dangers of pursuing difficult exercise challenges without proper management or preparation (5:00)
• How to ramp up training before a long distance race (7:00)
• The different recovery strategies available to long distance runners (13:00) 
• How runners can introduce different types of training to stave off boredom or apathy (16:30) 
• How long distance runners can develop resilience in their training (20:15)
• How a podiatrist and physiotherapist might work together to help overcome common injuries (26:00) 
• The other common issues associated with long distance running (28:15)
• If there are common injuries associated with cross training, the training style that underpins Hyrox (32:15) 
• How to build up training for a Hyrox event (36:45)
• Advice for runners or athletes struggling for motivation while trying to achieve their new fitness goals (40:45) 

Pure Sports Medicine is the UK’s leading provider of musculoskeletal, sport and exercise medicine, providing access to the highest standards of non-surgical medical care delivered by our team of world-class specialists working together all under one roof. Our team approach means efficient and effective treatment with same day referrals where needed to ensure you have the exact people around you that you need.

In this podcast we hand the mic to our team of experts including, Physiotherapists, Sport & Exercise Medicine consultants, Nutritionists, Strength & Conditioning Coaches, Soft Tissue Therapists and many more, to bring you the most up-to-date information and advice to help you achieve your sporting or fitness goals. We'll give you tips on avoiding injury and managing new or ongoing conditions with the goal of helping you get back to your best.

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