Treadmill running became a key tool for the distance running international on her way back from injury

It wasnt the story she wanted to write, but Hannah Irwins opening line perfectly captured her mood in the aftermath of an injury-hit Commonwealth Games debut. Sport can be brutal, she wrote on Instagram. But it is the love that keeps me coming back. 

It had all been going so well for the 24-year-old Cambridge & Coleridge athlete. Having joined forces with Cardiff-based coach James Thie in the autumn of 2020, she went on to deliver a series of personal best performances, most notably an impressive 32:25.34 at Highgate Harriers Night of the 10,000m PBs in 2022.

Her first Great Britain and Northern Ireland vest followed at the European 10,000m Cup in France, then in June she was selected to represent Northern Ireland at the Commonwealth Games in Birmingham. 

In a cruel twist and on an otherwise incredible night at the Alexander Stadium Irwin was forced to withdraw from the 10,000m mid-race due to pain in her foot. She was later diagnosed with a metatarsal fracture.

For an athlete who loves structure, the early stages of recovery and rehabilitation were particularly testing. It really frustrated me to think about what Id done, she says. I just felt like Id wasted that opportunity and let people down, and when I didnt have a routine, I struggled to deal with those emotions. 

Before we reintroduced running there wasnt really any direction. They said eight weeks, but it became 10 weeks, then 12 weeks, then longer, and I think I struggled not knowing where the end point was.

Irwins return to running took longer than expected. It wasnt until the end of November, almost four months post-Games, that she eventually took her first tentative steps a total of three minutes of running (3 x 1min of running, 9min of walking) back to fitness.

We spoke as much as we could, but it was really tough, says Thie. It was trying to catch up every couple of days, even if it was just a message to say: How are you? or positive messages of reinforcement, and also not dwelling on things.

So, when there was a mini aim like the European Cross Country, once you know thats gone, its moving it on to the next goal. And actually, the goal shifted and it was a really conscious decision from getting back and thinking about racing, to just getting back and running.

You just have to be super smart and listen to the experts, and thats what we did. I think we were over cautious in the end, because neither of us wanted to regress or to be too greedy too soon.

Using a treadmill was crucial to Irwins comeback due to the ability to create a controlled environment temperature, gradient and pace on a safe surface. For the first eight weeks, almost every run took place on a NoblePro in her house.

At that time, just being able to run for three minutes was a really exciting prospect, but if someone had said to me: Oh, is that all? Id have questioned whether it was even an achievement, she says. Everyone in my village knew Id gone to the Commonwealth Games, so theyd stop me to ask how it had gone. Running at home on the treadmill was a lot better, I could just be in my little happy zone.

As training progressed, Irwins running duration and frequency increased, her walking decreased, and the speed of runs was subtly altered, along with the reintegration of outdoor runs into her programme. 

With the gradual introduction of fartleks, in and out tempos and continuous tempo blocks, the shifting goalposts eventually stood still. Race stimulus was needed and race plans became realistic.

Irwins first outing was a parkrun (16:39) on March 11, seven months after her stress fracture was diagnosed. She has since run 33:15 at the Cardiff Bay 10km and a 16:01 PB at the Friday Night 5km Under the Lights in Battersea Park.

The return from injury is never easy, but I dont want it to be, she reflected post-parkrun. Im not here for the easy option, Im here to put in the grind, be sensible and enjoy the process. The line is in the sand and I now have something to work with. The only way is up. 

Typical training week

When things are ticking along pretty well, we keep a fairly structured routine, says Thie. It obviously changes depending on time of year, but weve found what works. Hannah does a fair amount of cross training to supplement her running. Were also still using the treadmill for key runs (eg, progression runs) and recoveries, and that has really helped in terms of impact and controlling the paces and environment.

Monday: 40-50-minute progression run pace starts easy and picks up towards tempo feel by the end 

Tuesday: (am) race-pace session. eg, 16 x 400m off 45sec (track); (pm) 20-30min recovery run

Wednesday: recovery run or cross training session (bike or cross trainer)

Thursday: easy to steady run. eg, starting around 7min/miles and progressing to just inside 6min/miles

Friday: tempo-based run. eg, 8-mile tempo around half marathon pace (plus warm-up/cool down) 

Saturday: total rest day every two weeks/alternate weeks cross training

Sunday: long run up to 80min currently focus on time on feet but around 6:40-7min/miles and 140 HR

READ MORE: AWs how they train series

Favourite session: 8-mile tempo session (as above)

Least favourite session: Rest day or anything super-fast, like 1200m (slightly faster than 5km pace) 1min recovery then 400m (around 1500m pace) then 4min recovery
(x 3 sets)

This article first appeared in the May issue of AW magazine, which you can buy here

Mary Ngugi is at the sharp end of marathon competition but, through her Nala Track Club, she is also aiming to help Kenyas young female athletes secure a brighter future

When people are used to living in a certain way, it takes time to change that, says Mary Ngugi, reflecting on the progress of Nala Track Club, the girls-only running camp she founded and officially launched in Kenya in October last year.

The 34-year-old is speaking from experience. She has witnessed female athletes being abused, harassed and intimidated by men. Ive grown up in a homestead where you see that the man is always the one who is making the decisions, she says. Also, growing up in a camp where its mixed with boys, I saw all those kinds of things. It doesnt have to be violence or whatever, but you can see that you dont have a voice. Maybe youre doing something and they look at you and theyre like: What are you doing? This is not what we do here. Its like they decide what is right or wrong, its not up to us girls.

The murder of her former team-mate Agnes Tirop was a catalyst for action and, through Nala, Ngugi is challenging Kenyas societal norms and the sad prospect that history could repeat itself through a vicious circle of male dominance. 

She first set up the Womens Athletic Alliance, a network to help the next generation of female athletes with a focus on mentoring, but she wanted to create something that would actively help young girls and provide them with a safe place, not just tell their stories.

I wanted to mentor them, but also to house them, to train them and to pay for their schooling, she says. I thought starting a camp was a really good idea.

Nala Track Club is based in Nyahururu and supports girls from all over Kenya who have potential but are lacking the support they need to progress. It launched with six girls and it now supports 12, ranging from 14 to 22 years old. 

The girls eat, live, learn and train together. They do a short jog before breakfast, then they attend school. Many will have a track session in the evening. Its like a home for them, says Ngugi, who explains that they work in partnership with a school which is aligned with their mission.

According to an article on Olympics.com, government figures in Kenya show that most girls have to give up their sporting passions to pursue an education, while female athletes who choose to continue studying are discouraged from ongoing participation in sport.

Creating a balance between training and education has always been key for Ngugi. While she has twice made the podium at the World Half Marathon Championships, her bronze medal over 5000m at the 2006 World Under-20 Championships represents more than just athletics success. 

I liked the camp I went to because they supported our education, she says. I was able to finish my high school, and whilst I was in school I was able to represent Kenya in the [World] Junior Championships. I think thats the kind of thing I want for other girls, that they can continue their education and be the best they can be in athletics. If they want to be an athlete and they want to go to school, they dont have to choose between the two. They can do both.

Nala Track Club is an incredible legacy project, but Ngugis racing career is far from over. The 34-year-old, who is coached by Steve Cram, finished second at the 2021 Boston Marathon and third in 2022, then ran a lifetime best of 2:20:22 at the London Marathon later that same year. That she was disappointed with her 2:24:33 ninth place in Boston last month says a lot about her, but perhaps not as much as her pragmatic response: Thats the marathon, she says. It happens. There is a belief, though, that a run of inside 2:20 is possible and that it could come later this year.

In the meantime, Ngugi is enjoying a less intense period of training before a focus on speed work commences over the next two months. Leeds her home in the UK with photographer husband Chris Cooper provides a base, while Cram provides the sessions. Unfortunately, she is currently without her training partner Laura Weightman, who is still going through a lengthy rehabilitation process following knee surgery to repair a torn meniscus in September 2022.

Ngugi is happy with her set-up, although she does miss Kenya. Thats why when Im in deep, deep training, like in a marathon block, Ill just go back [to Kenya], she says. The long trails, the altitude, I have a big team I have as many guys as I want to help me which is different from here so thats why I go there, but when Im not training for a marathon I like it here. Its like a change of scene. When Im in Kenya Im looking forward to going to the UK. It helps me to push, because its like a break for me.

A return to Kenya also means visiting Nala Track Club. Its too significant an operation to run alone, and Ngugi works closely with a small team of women she trusts to look after the girls and to coach them. 

Developing more female coaches and succession planning for Nala is an important strand of Ngugis work. She wants to become a coach who can subsequently train others, ultimately growing the pool of coaches attached to the programme. 

We help each other, she says. Theyre learning to be coaches as well as me and theyre gaining experience, learning how to deal with athletes, how to deliver a programme. 

I learn so much from Steve. Even though hes not training me to be a coach, Ive learned so much because I question some things. I see how he deals with me, I see how he gives me a workout and what hes expecting of me, so Ive learnt so much. Were also learning from a male coach [in Kenya] who used to be my coach before Steve.

People are starting to talk about Nala Track Club. While Ngugis team are recruiting girls at grassroots level they travel to school championships and identify talent, while also working with teachers and local coaches she is now getting calls from girls directly who want to join them. 

Its hard for me to say no, she says. I would love to take everyone, but I cant.

Nala Track Club is focused on female empowerment through the vehicle of sport. Its name is an African word for a powerful woman or lioness.

As much as I want the girls to perform well, for me its more about empowering them and seeing them confident, whether they become athletes or not, she says. We want women who know what they want, women who demand equality wherever they go, women who know who they are.

Id like to see these girls make decisions for themselves, like: Im not signing this [contract]. They dont need to be told by someone; they can ask questions themselves. They can say: No, I dont want this. They can challenge it because they know what they want. 

Id also like to see them join teams, like make the Kenya team for the Olympics. We want to empower them, but we want to see results as well.

Over a relatively short period, Ngugi is already seeing a difference. Theres one girl. She was always shy and now, shes still shy, but you can see she can express herself. Shes a bit more confident, shes not scared, shes not afraid. I can see so much difference. Its not huge, but its baby steps. 

When people are used to living in a certain way it takes time to change that, but well take anything, even if its tiny steps. Theyre happy. I see them smile. They can talk, you look at them in camp and theyre laughing and joking with each other. Theyre dancing around. For me, thats a win for now. 

For more, see Nalatrackclub.com

This article first appeared in the May issue of AW magazine, which you can buy here

Full-time chartered accountant runs 9.93 in 100m to go joint-fourth on UK all-time list

Eugene Amo-Dadzie, who labels himself the fastest accountant in the world, has just backed up his words on the track, after clocking 9.93 (0.1) in Graz, Austria (June 16).

Its a mark that puts the 30-year-old joint-fourth alongside Reece Prescod on the UK 100m all-time list, only behind Linford Christie, Zharnel Hughes and James Dasaolu.

To add more context, its also the joint-sixth fastest time by a British athlete in history.

Amo-Dadzie, who trains at Lee Valley and represents Woodford Green and Essex Ladies, only started sprinting seriously four years ago and has improved his personal best by exactly a second from 10.93 to 9.93.

This is how Eugene Amo-Dadzie clocked 9.93 (0.1)

In doing so, he went joint-fourth on the UK 100m all-time list

In four years, he has improved his 100m PB from 10.93 to 9.93 pic.twitter.com/c6u8wqYd6y

AW (@AthleticsWeekly) June 16, 2023

He finished third in the 60m at this years British Indoor Championships and subsequently won his first British vest at the European Indoor Championships in Istanbul.

Amo-Dadzie got through his heat but exited at the semi-final stage after running 6.64 to finish fifth.

After his semi-final, AW spoke to Amo-Dadzie and this is a Q&A from the mixed zone interview.

This might not be the last time you hear about Amo-Dadzies story.

Eugene, this is your first major international championships, how was that? 

It was nice to get my first Great Britain vest and get an idea of what its like on the European circuit and I felt at home. There was no imposter syndrome and it was nice to mix it with the guys.

By the grace of God, this will be the first of many vests. Im looking forward to outdoors and what Ive done in this indoor season bodes really well for that. So Im happy and excited.

Hows your journey been within the sport. You mention youve been an accountant, so how does that work?

I call myself the fastest accountant in the world! There may be some accountants out there that think they can beat me.

My story in the sport is a bit of a unique one. I was 26 [2019] when I first started running seriously and I ran 10.93 in my first season. God has been so good and last year I ran 10.05.

Ive not really set any expectations. Ive got a great team around me, including my coach Steve Fudge, and its a team that are a big part of this.

Track and field is an individual sport but what you say today and getting a British vest, Ive got to give a big shoutout to those guys as theyve been incredible.

If youve got a passion, go for it. @TrackDadzie has just run 9.93 (0.1), going joint-fourth on the UK 100m all-time list

This was our interview with him at the European Indoor Championships back in March

@TimAdams76 pic.twitter.com/QjwEpTbGgp

AW (@AthleticsWeekly) June 16, 2023

So you started out at 26, youre quite a later bloomer? 

You know what it is? Training wise, I count myself as a 20 or 21-year-old because I dont have the wear and tear that someone at 16 might have for example.

Im not precious about my journey and what Im trying to do is show people that whatever passion theyve got this is inside and outside of track go for it. In life sometimes you think you havent got enough time and Im just here to prove that you can go for your dreams.

By conventional thinking, I shouldnt be here but anything is possible with God. I hope youll see me in more British vests and repping the country. So thats a little message for the people.

Whats the reason for starting at 26 and what do you want to get out of the sport? 

So the reason for starting that late in all honesty is that one of my best friends Ben told me that I should try sprinting seriously and that I should give it a go. We were playing Saturday League football together and I was quick in school but I never really joined a club or took it seriously.

My expectations are to vibe and have fun. Im getting to travel around the world and meet new people.

As I said, Im not precious about my journey. I really want to put my message and story out there and hopefully inspire someone. That would be great.

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