Ten years after racing for Britain at the Euro Cross, the Bristol-based runner has reinvented herself as a marathoner and impressed on her debut in London

Hannah Alderson quietly produced one of the British success stories of the 2022 TCS London Marathon. Setting off from the championship start, she flew under the radar to clock 2:35:56. It was a time beaten on the day by only one British woman Rose Harvey with 2:27:20 from the elite start and placed her 11^th female overall. Whats more it was her debut at the distance and achieved off a training programme of just four runs per week.

It is almost 10 years to the day since Alderson competed for Britain at the European Cross Country Championships on a snowy course on the outskirts of Budapest. Back then, in December 2012, she was part of a team that included Beth Potter, Lily Partridge and Jess Piasecki the latter of whom struck gold that day.

Alderson did not enjoy the best run in Budapest as she had been unwittingly running on a stress fracture in her navicular bone for several weeks. Surgery soon followed with pins placed in her ankle and, as she drifted away from competitions, she began to focus on a career as a primary school teacher rather than an elite runner.

During her break from the sport she continued to run a little to keep fit, though. The past two years have seen her jump into a few more competitions as well winning some local road races and she prepared for London in October under the guidance of her long-time coach, Alan Thomas.

It definitely went better than expected, says Alderson on her London run (main image, above). I surpassed the target time that I had in my mind. You never know what to expect in your first marathon so I was pleased with the outcome and its given me confidence that I can run a little quicker next time.

I was worried about hitting The Wall but I listened to my body and managed to get across the line without blowing up too much.

Impressively she only runs about four times per week and had a longest run of 22 miles going into London. Yet she felt good most of the way and feels she has generally always raced better at longer distances.

I probably could run more than four times per week but I dont want to, she says. I like the balance of my training and work and down time. So I think I have that (balance) spot on at the moment. Id still like a PB though and I think I can do this with some small adjustments.

She adds: I think high mileage works for some athletes but not others. I think Ive run well off low mileage. I feel fresher before I run and I can get good quality sessions done. Even my long runs have had some of the miles done at race pace, which seems to have worked well.

The Bristol-based athlete was a talented teenage runner who won medals at the English Schools and UK School Games at 3000m. That ability is now emerging in the marathon and she is hoping to take more time off her best in the 2023 London Marathon in April.

I hope her story will be an inspiration to other athletes who have been unable to compete for whatever reason that class is permanent, says her coach. With hard work and sensible goals it is possible to become competitive again and enjoy the rewards that our wonderful sport can provide.

Does she regret having such a long break from competitions? Because Id trained so seriously from a young age I realised Id missed out on quite a lot such as social things, Alderson reflects.

Id been very focused on one thing running and it was quite a lonely sport in the end. There had been a big group of us going warm weather training etc but as they dropped out then I stayed in it and I felt a bit lonely and isolated. It was quite nice to just be able to run for the enjoyment of it and not getting worried about how Id race or whether I was doing enough training.

It was heart breaking to get the stress fracture (in 2012) when I was at peak fitness but later on I realised I didnt want to go through the injuries and frustrations again.

After her injury-hit period a decade ago together with a long hiatus from competing, the 30-year-old is keen to simply enjoy the sport. She has little to prove, especially as far as her primary school pupils are concerned. They already think she has won the London Marathon anyway!

The other teachers worded it to the kids that Miss Alderson won the London Marathon so I had to tell them I won the non-elite womens section. But that meant nothing to the kids. They just thought Id won the London Marathon!

She adds: The interest shot up at their running club after school. A lot of them ducked out of judo and went running instead, so the judo leader wasnt best pleased.

We speak to a young British hurdles champion about overcoming fear and finding success

Progress can be measured by a multitude of factors. Performances, times, titles and records can all represent notable moments in an athletes career. So, too at least in the case of European under-18 champion Mia McIntosh can making the transition from a fear of competing to a love of being on the start line.

McIntosh is the British hurdles record-holder at under-15, under-17 and under-18 level, as well as being a multiple English Schools and England Athletics champion. Her transition through the age groups has been a relatively smooth one, but success doesnt come without pressure, even if its self-inflicted.

Ive always put pressure on myself to do well, she says. But Ive never put extra pressure on [to keep breaking records etc] because I know Id put myself off.

I never used to like competing. Before every race Id throw up because of nerves, so I stopped eating breakfast, I just wouldnt eat at all before I raced, and I just wasnt enjoying the process.

Thankfully I got over that. [My coach Jake Awe] was like, We need to stop this, because if youve not got food in you, youre not fuelled enough to compete and itll go downhill and he helped push that out of me.

The 17-year-old Harrow athlete has clocked personal best times over 100m hurdles U18 (13.05) and 100m hurdles (13.45) in 2022, in addition to the 60m, 60m hurdles, 100m and 200m. She finished 2022 ranked second in the world over the U18 height hurdles (76.2cm).

Her primary goal for the summer was to earn her first Great Britain vest and make the podium at the European Under-18 Championships in Jerusalem. She achieved that with an impressive gold medal, PB and European under-18 leading time (second all-time). She also qualified for the World Under-20 Championships in Cali courtesy of a lifetime best in her first ever international senior race (in Geneva).

On the track McIntosh is performing with a maturity beyond her years. Off it, her ability to counter the disappointment of injury with pragmatism and respect for her own achievements has also served her well.

[The summer] was incredible, she reflects, in spite of having to withdraw from the semi-final in Cali due to a knee injury. It was like everything happened at once and it still hasnt sunk in. Even meeting new people from different countries on the circuit, it was amazing.

The day I actually hurt my knee (at the World U20s) was very stressful. I woke up and one of the girls in my room tested positive for Covid. Then I hurt my knee and I couldnt walk. I tried to warm up but I couldnt push off my leg so I had to make the decision then. I was really upset for a few hours, but it wasnt going to keep me down because I was already so proud of what Id done already in the season.

Looking ahead, McIntosh has the European Under-20 Championships in Romania to look forward to in 2023, as well as a return to South America and the 2024 World Under-20 Championships in Peru.

She also hopes to become a professional athlete when she completes her coaching and development course at college next year a path she initially chose so she could focus her time on training.

This year will be very different to what I was doing before I was with Jake, because the focus of my training has changed. Im now lifting, I started in the gym last year, and Im now doing five days a week whereas before I was doing three, so it has changed quite a bit, but I know its worth it.

The days of pre-race dread are long gone and, in spite of the pressure to better herself, McIntosh continues to love what she does. Well, sometimes she clarifies. Winter [training] not as much, but when Im competing, yeah, I absolutely love it.

The 1988 Olympian and mother of world 1500m champion Jake recalls recalls becoming the first British woman to break the 70min barrier for half-marathon at the Great North Run

I was ranked fourth in Britain over 10,000m in 1988 behind Liz McColgan, my twin sister Angela (Tooby) and Jill Hunter. On paper, I wasnt going to the Seoul Olympics so Harry Wilson, who was coaching us, said: Well, theres only one way to go, and thats upwards.

I knew that I potentially could run a reasonably good marathon and Harry set my programme of racing really specifically for the marathon but also not to lose any speed.

I was training fast miles on a long distance. If you think about it, if I was a reasonably good 10,000m runner and potentially not a bad marathon runner, then at the pace that I was going at, the distance I was going to run best at was the half-marathon.

Harry wasnt a great believer in doing high mileage and I never exceeded 80 miles [in a week]. The time I did 80, I had shin splints, so I wasnt really an athlete who could cope with too many miles. Those I ran were quite qualitative.

That, coupled with the regular interval sessions that I was doing with the rest of the squad, meant I still did the same reps as Angela, who was training for the 10,000m and thats probably where I built up my endurance more.

The two of us had quite a good relationship in terms of training. When we were both running the same distances, I never expected to be in front of her, which maybe was not such a good thing. Even in training, I always expected to be slightly behind her. I never had that extra drive to try and beat her because I always felt that I couldnt. 

Moving up to the marathon probably gave me a little bit more confidence in myself, because I wasnt competing against her and this was something I could do that she probably wasnt quite as good at.

But we were ideal training partners really. The difference between us was marginal. I didnt particularly enjoy the 10,000m. Had the 5000m been a championship event then, I think both of us would have stuck to it and wouldnt have stepped up from the 3000m to 10,000m.

The organisers gave me accommodation the night before the Great North Run but the previous night wed driven up from Herefordshire and camped near to Hadrians Wall. My dad was so cold, he ended up sleeping in the car, so the preparation wasnt the best. I probably didnt have enough sleep. I hardly slept at all that night.

But, in a way, it just goes to show that I was probably quite relaxed about it. Going into the race, there was no pressure on me because my fastest time was in Reading the previous year where I ran 72-something, which was still quite reasonable in those days.

But to shave two-and-a bit-minutes off (with 69:56) is quite a lot. I knew I could potentially run around 70 minutes because the Reading course is probably harder than the Great North and I was in better shape by the time I went to the Great North. 

I dont think I put a lot of expectation on myself. It was a benchmark towards the marathon. I can remember lining up and there was Veronique Marot who I was expecting to finish in front of me. I probably overtook her inside the first three miles and never saw her again which, at that time, was the only indicator that I actually was running quite well.

The funny thing was that when we got to about three or four miles in, I realised there was a guy there who was part of my training squad. I ran with him for probably two-thirds of the way which was actually quite a help to me but I had absolutely no idea what time I was running, what pace I was on or where I was in the field. Thats the difference from today. In those days, the women just didnt know.

It wasnt the first time Id run against Grete Waitz, because wed run quite a lot on the roads over in Scandinavia and in cross-country. I wasnt in awe of her but I thought she was a tremendous athlete. I never believed I would ever be in contention with her. So to finish second to her was unbelievable and a surprise. 

Afterwards, all these people wanted to interview me. It was all mind-boggling, that Id run under 70 minutes, and Id broken the British record. There was absolutely no way during any part of that race that I knew that I was anywhere near the British record. It wouldnt have even entered my head to know what the British record was. I was that casual about it.

READ MORE: My greatest race archives

I never set myself the goal of getting the Olympic medal after that in Seoul because that was just unobtainable. For me, it was only really my third-ever marathon. And I didnt feel as if I was an experienced marathoner.

But I went out there wanting to be the first British finisher. We had two laps of the track once we got into the stadium at the finish and I think Angie Hulley overtook me on the first one. So Id already run nearly 26 miles and that was that bit of glory lost. I found that quite difficult.

What I did now gets swallowed up by Jakes achievements. Im not sure my kids really realise Id had a British record at one time and also Jakes now the athlete in the house. My achievements are slightly irrelevant, and Im not bothered about that at all.  

FACTFILE
Susan Wightman (née Tooby)
Date of birth: October 4, 1960
Events: 3000m 10,000m, marathon
PBs: 3000m: 8:57.17, 10,000m: 32:20.95, half-marathon 69:56, marathon: 2:31:33
Achievements:
1988: London Marathon fourth, Olympic marathon 12th
1986: Commonwealth 10,000m sixth

AW promotion

There comes a time in any athletes life when looking after the longevity of their body becomes integral to their athletic performance. There is no better example than in the case of joint pain, where even some of the most sporting and active sportsmen and women begin to suffer. We picked the brain of supplements expert Dr Mark Watson from the Center for Treatment Research and Therapies to get to the bottom of what makes a good supplement for joint pain.

While many turn to conventional medicines for help and support, others also use joint supplements to ensure that they enjoy a full menu of protection. This article will look at some of the best joint supplements for athletes on the market today.

How Do We Rate The Best Joint Supplement For Athletes?

When were looking for the best joint supplement, were looking for a couple of core areas. Well be reviewing the supplements effects on:

• joint pain
• joint inflammation
• long term joint health
• value
• customer satisfaction

This should help give you an idea as to which joint supplements are right for you. We wont be focusing too heavily on other joint supplement issues like arthritis pain, although chronic joint pain will play some part in our consideration.

FlexAgain Best Joint Health Supplements Overall

A brand that has possibly made the biggest impact on the supplement market, FlexAgain offers athletes a peerless and near-complete joint supplement to assist with joint health.

With a simple yet entirely effective list of ingredients, the supplements are scientifically backed and transparently presented. Whats more, they are correctly dosed for treating osteoarthritis, which forms a massive credit to the brand.

To support and relieve joint pain, FlexAgain customers merely need to take four capsules per day to minimize aches and pains, reduce swelling, and of course, support joint health.

Ingredients

Containing no more than 11 ingredients, its clear to see that FlexAgains formula is deliberately and intelligently chosen to provide the maximum joint pain relief for its users:

• Glucosamine
• Curcumin
• Bromelain
• Omega 3
• Vitamin D
• Vitamin K2
• Methylsulfonylmethane
• Boswellic Acid
• Erovita Extract 77
• Glucosamine
• Chondroitin
• Resveratrol

One of the most prominent and positively-telling ingredients in this list is Glucosamine, an amino sugar that helps to build tendons, cartilage, ligaments, and surrounding fluid joints.

Whats more, despite its appeal, Glucosamine is quite hard to come by in everyday life as natural food sources tend to derive from shrimp, lobster, and crab. Studies around the nutrient have shown that it appears to reduce joint pain especially in those that suffer from osteoarthritis.

Another integral ingredient component is curcumin, which has been shown to help manage inflammatory conditions and arthritis. Whats more, it has also shown to support the management of inflammation and muscle soreness caused by exercise. Other benefits could include the treatment of anxiety and hyperlipidemia.

Reviews

As mentioned, FlexAgain is one of the newest brands on the market, which means that professional reviews are scarce. That said, however, the ones we have seen are wholly supportive and weve already seen the supplement hitting the top supplement lists for the year. In addition, the customer reviews weve seen are incredibly positive and parrot any mention of FlexAgain weve seen across socials.

How to buy FlexAgain

Like all good supplement brands, FlexAgain is only available directly from its official website.

A single bottle (or one months supply) costs a mere $68.39, while two bottles cost $124.42. For those looking to save in the long-run, three bottles run at $187.04, and you get an entire bottle thrown in for free.

Free shipping is available for those purchasing two or more bottles, and everything comes with a 90-day money-back guarantee.

Conclusion

With such a complete list of ingredients, including integral vitamins, minerals, and nutrients, were undoubtedly confident that FlexAgain will front the joint supplement market for years to come.

Check FlexAgain deals

Physio Flex Pro Best joint Supplement For Athletes Without Omega 3

Another supplement that pledges to decrease joint pain, Physio Flex Pro offers to bring harmony to your bones and is formulated from all-natural ingredients.

Hailing from the labs of SRS Nutra, one of the most prominent brands in supplements, we know that this is a supplement not to be missed by those wishing to support exercise-related joint pains and injuries.

Ingredients

Including an integral mix of A-1 grade ingredients, Physio Pro aims to protect and repair cartilage tissue, even going as far as eliminating small pains and turning back the clock:

• Selenium
• Glucosamine HCI
• Bromelain
• Turmeric
• Chondroitin
• Ginger extract
• Methylsulfonylmethane (MSM)

At the forefront of the list is selenium, which forms a critical mix of enzymes and proteins. These assist in the production of DNA and help in the fight against cell damage and infections.

A powerful antioxidant, selenium is crucial in the creation and maintenance of cartilage, bone, and a healthy dose may even improve joint strength. You can often find it in various foods, including eggs, chicken, beef, turkey, and pork.

Bromelain is another great addition to Physio Pros ingredients, as it is often promoted for helping to reduce swelling, especially after injury or surgery. Whats more, its often used to treat osteoarthritis and can help reduce exercise-related muscle soreness.

Natural sources of this brilliant ingredient can be found in the skin and juice of pineapple fruit, which has been used for centuries by indigenous people in South and Central America.

Reviews

Physio Flex Pro has received some of the most positive waves of feedback weve ever seen across forums and on social media, which says a lot. Whats more, weve read through many user and expert reviews and comments on forums and health sites, and there is barely a bad word said. The testimonials on the official website are absolutely glowing and also speak for themselves. Physio Flex Pro does also make it onto a lot of other joint pain supplement lists targeting chronic joint pain, but that doesnt mean its not good for athletes too.

How to buy Physio Flex Pro

Supplements are often best bought in bulk, which is the option given to customers from the Physio Flex Pro website. For just $58 you can buy a one-month supply, while two bottles will cost $114, which amounts to a 5% saving. If youre looking to go big, you can buy three bottles for $160, which offers a 10% saving, or five bottles for just $240.

Like all good supplement brands, Physio Flex Pro offers a money-back guarantee of 60 days.

Conclusion

Physio Flex Pro is hard set on reducing joint pain and swelling, and given the near-perfect list of ingredients, we know it ranks among the best joint supplements for athletes. If youre an athlete looking to recover from injury, we have little doubt that these joint supplements are for you.

Check Physio Flex Pro Deals

Tribe Organics Boswellia Complex Best Boswellia Supplement

Possibly one of the most interesting joint supplements weve seen in recent years, Boswellia Complex Capsules are primarily sourced from resin tapped from the trunk of Boswellia trees, which derive from found in North Africa, India, Oman, Yemen, and Western Africa.

The supplements offer to improve general joint health, promote cartilage regeneration, provide joint pain relief, and fight against inflammation. Working as a kind of dual action, the supplements also offer to boost immune, bone, and respiratory health.

Ingredients

Likely one of the most simple yet potent list of ingredients found in any joint supplement list weve seen, Tribe Organics Boswellia Complex Capsules contain:

• Boswellin Super
• Bioperine
• Ginger Extract
• K-CAPS (vegan certified capsules).

Boswellia Complex uses only 100% natural ingredients and contains no preservatives or artificial ingredients.

To get into it, Boswellin Super is known as an effective painkiller but is primarily used as a dynamic anti-inflammatory ingredient in many medicines. It is also used widely in treating arthritis, coughs, sores, wounds, and even asthma.

Ginger extract, found in many joint supplements, is another notable ingredient that has been used for the treatment of ailments and arthritis for thousands of years. Well known for its anti-inflammatory properties, many athletes use ginger extract to help reduce muscle pain after intense workouts or sporting activities.

Reviews

Like many brands, Tribe Organics allows for honest and transparent feedback on its website, and the capsules currently hold a 4.8/5 rating from over 70 customer reviews. Youll also find regular interactions across Tribe Organics social accounts, which boosts confidence in an industry where competition is tough.

How to buy Boswellia Complex Capsules

When bought directly from Tribe Organics, 120 capsules cost $27.97, which is great if youre an athlete on a budget. Whats more, a subscription service is also available with up to 90-day cycles. Getting the capsules on a subscription will save you up to 15%. Free shipping is also available on orders above $49.

Conclusion

Aside from being one of the most unique, its hard to say that Boswellia Complex isnt one of the best joint supplements weve seen in our time. It offers a refined, simple, and affordable solution for athletes looking after their joint health.

Although were missing a range of valuable ingredients commonly found in most supplements, these capsules take the word alternative to a new level and we think these joint pain supplements are worth trying if youre looking for something different.

Jocko Joint Warfare Best Joint Supplements With MSM

Jocko Joint Warfare is specially designed for athletic adults and includes various natural and anti-inflammatory ingredients to support joint function, swelling, and healing.

Produced by Origin USA, one of the prominent sports supplement companies in the country, it is of little surprise to see one of Origins products on this list.

The product also has active compounds that may also help support the body in creating glutathione, which is a potent antioxidant we thought this was a nice touch.

Ingredients

Key ingredients in Jocko Joint Warfare are:

• Methylsulfonylmethane (MSM)
• Curcumin
• Boswellia Serrata
• Glucosamine HCI

MSN is an important ingredient that we can see in a range of high-quality supplements as well as creams and lotions. It is known for helping ease aches and pains associated with muscle recovery and joint pains.

Whats more, studies indicate that it might help relieve both pain and inflammation and is a versatile substance that can be used in a range of supplements and medicines.

Glucosamine HCI is also an interesting ingredient, as studies have found that it could have a strong influence in reducing inflammation and pain, especially in the case of osteoarthritis. Its also quickly absorbed in the body, although it might take up to eight weeks to begin working fully.

Reviews

Both customer and professional reviews of Jocko Joint Warfare are promising, with many praising the supplements ingredients, with Boswellia Serrata being the most widely praised. That said, there are also some harsher or more negative reviews on sites like Amazon.

How to buy Jocko Joint Warfare

You can purchase a bottle of 180 capsules for $69.99 from the companys official website. A subscription set on a four-week delivery will save 10% and cost $62.10.

Unlike other brands, Jocko Joint Warfare does not offer a money-back guarantee, but there is a return policy if the bottles are unopened and unused.

Conclusion

Jocko Joint Warfare is a joint supplement specifically designed for athletes and comes at a fair price. Although there are stronger supplements in this list, Jocko Joint Warfare still ranks among the best and its a supplement that offers a healthy mix of ingredients for athletes looking to treat and fight joint pain.

Nordic Naturals Omega 3 Best Plain Omega 3 Joint Supplements

As far as a straight up omega 3 supplement goes, Nordic naturals omega 3 is a solid choice. Ultimately the main things you want to make sure is that you get a supplement that comes from either algae or fish oil as this has a much higher concentration of EPA and DHA (the two omega 3 fatty acids that your body actually uses and doesnt have to convert in an incredibly inefficient process).

Even with this in mind you still need a serving of 1100mg (some omega supplements dont actually do this) to be within effective ranges and as long as youve got that covered really were just looking at a price factor. Nordic Naturals are a known quantity brand, at a good price point and you cant go wrong if youre looking for a straight up omega supplement for joint health.

Omega 3 fatty acids are essential for long term joint health and have been shown to reduce joint swelling and pain in double blind trials as effectively as over the counter pain relief.