Every runner has an origin story – and ASICS ambassador Harry Corfield is no different. After his mother, an avid runner, gifted him a pair of trainers, the then-16st Corfield decided it was time for a lifestyle change. What was meant to be a two-year fitness goal turned into a one-year transformation that saw him shift 7st and complete his first marathon.
Running as a hobby then turned into a genuine passion, with marathons turning into ultras and trail runs – which is particularly impressive considering he has a 9-5 job as a stone paver rather than being a full-time athlete. One of his most notable achievements is his 00:35:52 10k time, which he scored at the Cardiff 10k.
The question on our lips: how? Was it determination? The right shoes? Ice baths and meditating in the Himalayas (we hope not)? To find out the secrets of running a faster 10k, we sat down with the man himself to dissect the routines that led to his race success.
Join a club
‘When I first started out, I ran solo and zoned out completely. But after a year on my own I wanted to push myself further, so I joined West Cheshire Athletics Club to learn more. They were so good at spurring me on, pushing me to run further and faster.
‘Pyramid sessions (starting with a run at a certain time/distance, then increasing the time/distance of each run until your maximum, then coming back down) were so beneficial to my progress across the board, for 5ks, 10ks and half marathons. I was practising hill sprints as well, but those shorter track sessions with the club were so important.’
Increase strength sessions
‘When I wasn’t setting PBs, I wasn’t doing any strength training – I was just running seven days a week. A month before setting my PB, though, I added upper and lower body strength training to my 10k plan.
‘I did a minimum of two strength sessions a week. Sometimes I’d treat myself to a third depending on how my body felt, but no more than that.
‘I focused on low weights and high reps for both push and pull exercises, performing them slowly to make sure I got the movements perfect. Concentrating on form rather than gaining muscle mass was key to me. If you’re going to the gym to improve your running form, then your lifting form needs to be spot on.’
Listen to your body
‘If I feel too tired to do a run or if I notice a niggle, I’ll listen to what my body is telling me and not run that day, concentrating on recovery instead. Looking back at my earlier running days, I should’ve focused more on recovery days because I know I would’ve gotten faster times.’
Invest in the right equipment
‘From day one I’ve run in ASICS, specifically the Nimbus series because of their long-run impact absorption. Currently I’m running in the ASICS Nimbus 23s; I set my 5k PB in the ASICS Tartherzeal; and my 10k PB was set in the ASICS DS 23s. For 10k they’re perfect as they’re light and the heel drops slightly less, so I’m able to get on my mid-foot a lot more, whereas the 23s are more for longer runs, where I’m focusing on comfort and form.
‘After you buy a pair of trainers, the next thing you should buy is a massage gun. Using one before and after runs has really helped release my trigger points. Same with foam rollers, but five minutes pre- and post-run is all you need.’
Find your flow
‘I know of a lot of runners who count to 200 to get themselves into a flow state. For me, I focus on my leg turnover, really concentrating on my feet hitting the ground and getting my mind synced with my body.
‘Sometimes I like complete silence when I run to focus on my breathing and get into a positive headspace, especially if I’ve had a hard day at work. But if I’m on a high-intensity run, sometimes I’ll listen to drum & bass. It just depends on how I’m feeling and what I want to do.’
Turn pain into energy
‘Although a 10k is a relatively short race, those last two miles are intense if you’re running them fast. You’ve really got to turn that pain into energy. Having the ability to do that takes practice and determination, which I got at my track sessions, where I was taught to focus on the pain and use it as an energy rather than let it overcome you. To do this you need to mentally train yourself over and over again, which doesn’t happen overnight – but the rewards your mind reaps are worth it.’
ASICS believes in the power of sport to improve the mind - because sport is more than the physical activity itself. Set your new PB by finding the right ASICS running kit at Sports Direct and challenge yourself both physically and mentally.
