Model athlete Chris is all set for Edinburgh run

WHEN the thousands of runners, joggers and walkers take to the city centre streets next month in the annual BUPA Great Edinburgh Run, there will be a few familiar faces.

Model and ex-rugby player Chris Capaldi – the 28-year-old "beefcake" who is best known as the face of Quality Meat Scotland – will be taking part in his kilt.

Actress Shauna McDonald and world-class athletes such as Liz McColgan will also join experienced club runners and those running for charity or in memory of loved ones.

All together, around 10,000 people will pound the Capital's streets on May 4 – many in fancy dress. Chris can't wait.

"This will be my first official run," says the model and personal trainer, who lives in the New Town. "It is just one of those things I wanted to do.

"As a personal trainer I've trained a lot of people to do these runs yet I'd never actually done one myself. So when the annual run came up it was the motivation I needed to stop showing others how to do it and do it myself."

Unlike the recent London Marathon – and Edinburgh's own marathon, which is all set for the May 28 – this is no gruelling 26-and-a-bit mile run.

The 10km Great Edinburgh Run, which takes in the city's most famous landmarks, such as Greyfriars Bobby, the National Museum of Scotland, St Giles' Cathedral, The Mound, Princes Street Gardens, Market Street and the Royal Mile, is far from easy though. Preparation is key.

"It is a nice run to do and to get started on from a beginner's point of view," explains Chris.

"It's probably just over an hour to do the whole run and it is pretty manageable – a marathon is an absolute shocker on the body. It's not too late to start now, and that's the beauty of the 10km.

"You can do it in three weeks if you're of average fitness. It comes down to mental focus."

According to Chris, between three and four aerobic sessions a week of around an hour in length are key.

"In terms of cardio, it's important to mix it up and not do one set regime," he says. "When you do the same thing over and over again your body gets used to it and the effectiveness wears off."

Add in a couple of longer distance running sessions to the mix too. "I would advise not to spend too much time on the treadmill as it's completely different from running outside," adds Chris. "You need to practise outside or your body will be shocked. I've been doing outdoor running with some interval training for the past couple of weeks and I've put the 10km distance through my system a few times."

He also advises against weight training. "When I stopped playing rugby my training changed slightly – I did focus a lot more on weight training for strength, and it does make you heavier," he says.

"In the past couple of weeks I've started focusing on running. It was key for me to get a good balance of aerobic fitness with the right mental state of mind to last the distance.

"Weights makes you heavier and a run is about being as efficient as possible, so I stopped that."

However, if running a whole 10km run – that's a little over six miles – seems overwhelming, you can ease your body into it by interval training. Alternate runs with walks, gradually building up endurance to last the distance, and space your workouts out by at least one day to ensure muscle recovery and reduce the chances of injury.

"Food is just as important, if not more," says Chris. "There's no point doing all the training and then giving your body nothing to work with.

"Your car doesn't go without any – or the right fuel – in it, and your body is exactly the same. You need to put the right stuff into your body. A good mix between protein and carbs is crucial, and you need to feel good for the next day."

Edinburgh nutritionist Lou Johnston, of Tonic Health Scotland in Leith, agrees: "It is the fuel that will sustain energy levels throughout the race and help the body, especially muscles, recover after. You get out what you put in," she says."The more complex and whole the carbohydrate, the better and longer energy you get – foods we get a quick-fix from will only produce quick-fix energy."

Lou adds: "Avoid fatty foods and too much sugar, and eat plenty complex carbohydrates – rice, pasta, baked potatoes with some good quality protein: fish and chicken are best."

Chris drinks at least three litres of water every day, and starts the day off with carbs for breakfast. "As the day wears on I cut down on the carbs, focusing more on protein, finishing off the day with lean protein and salads, he says."

"I think the run is something everyone should do at least once. It's a great achievement – and much easier to do than you would expect it to be."

• You can still register for the Bupa Great Edinburgh Run. Go to www.greatrun.org, click on Edinburgh's run and follow the instructions.


TAKE STEPS TO TRAIN RIGHT

1. Ensure you taper off your training before the big day and factor in rest days. Look at the Bupa running guides to plan your training for the big day at www.bupa.co.uk/about/asp/running

2. Try using a pedometer to measure how many steps you take while training. It can help to keep you motivated.

3. Check that you have everything in your bag the night before you race. If you have an early start, you may not have much time and you don't want to forget anything.

4. A few plasters can be really handy if you find your trainers rub. You can tuck these into your top or in your pocket in case you need them.

5. Visualisation can be really helpful for motivation. Imagine how you will feel when you finish. You can do this before you start and as you race. If it gets tough, imagine the sense of achievement, the shower and the sit down afterwards.

• For more health information visit www.bupa.co.uk/health