(Picture: Jorge Bronze)

Running can be intimidating.

All those skinny people in lycra. All that talk of Lucozade gels and Strava training plans.

Paralysed mum with locked-in syndrome has written an entire book using her eyes

And if you’re unfit, putting on your trainers and slowly jogging round the streets for the first time can feel awful. You’re convinced that famous ‘runner’s high’ is a lie. You think that you’re probably going to have a heart attack just before you’re trampled on by arseholes trying to overtake you in racing vests and unacceptably short shorts.

Jorge Bronze, however, is proof that once you’ve been bitten by the running bug, there’s no turning back.




Three years ago, he went from your typical pint-downing, take away-ordering, couch-potato student to a multi-marathon runner with times that the vast majority of us could only dream of.

‘I was very active throughout my teenage years doing a lot of sport and didn’t need to worry about what I ate,’ he tells Metro.co.uk.

‘During University, however, my activity level dropped to zero, my eating habits turned to pure trash and I thought I could get away with it. It wasn’t until I woke up one day, hung-over with a box of McDonald’s at the side of the bed that I took a look in the mirror. I had ballooned to 18 ½ stone, was breathless anytime I walked anywhere and I hadn’t even seen it coming.’

So he started counting calories. Running struck him as a way of being able to ‘eat a few hundred extra calories when the fifth head of broccoli of the day didn’t provide any satiation’.

‘So I started running. I downloaded the Nike+ App, had music on as loud as possible and ran loops around my house so that if it got too hard I could always walk home. I ran as hard as I felt I could every time and did this around three times a week. I was very pleased with myself when I managed to run a 35 minute 5k.’

Jorge actually comes from a family of sportsmen. His older sister is a professional footballer. His younger sister is an Olympic heptathlon hopeful.

But it was only when his dad – an avid club runner – suggested that Jorge get himself down to his local parkrun that he had his ‘epiphany moment’.

‘Around 200 people, all shapes and sizes, young and old were running around the local park at 9am on a Saturday morning. Mo Farah-types smashing out fast miles at the front, walkers at the back and everyone else in between. No judgement, no pressure. No problem.

‘Six months on I joined a local running club, drunkenly entered The Great North Run, found myself reading running articles, thinking about my training and wondering what might be next.’

In 2015, his parkrun time went down from 23 minutes to under 19. That year he also ran his first half marathon. Last year he ran the Manchester Marathon, and now he’s getting ready to tackle London next month.

‘I still struggle with keeping my weight down and trying to regulate my portion sizes, but while I might not always be thin, I’ll definitely always be a runner.’



So who better to put a load of running questions to?

Have you got any tips for people trying to get into running?

‘SLOW DOWN! Seriously. You can make running as hard as you like. If you want to run fast all the time and torture yourself, you’ll find yourself on a path to injury.

‘There are a tonne of theories out there about how to train and each has their merits. But for beginners, I like the 80:20 run and that’s what I follow to this day. 80% of your running should be easy. And when I say easy, you should be able to have a conversation for the duration.

‘The other 20%, run it hard. Maybe you run intervals once a week, maybe you run a parkrun as hard as you can. Whatever it is, if you keep to this ratio, you’ll not only avoid injury but you’ll improve quickly.’

Running doesn't have to be lonely and gruelling ‘At my third of fourth parkrun two years ago, I had just finished and felt like throwing up having given everything I had. Some dude just crossed the line a few seconds after me, hardly having broken a sweat, with a big grin on his face, chatting to everyone around him. I got speaking to him and he talked about how running was as much for his mental health as physical. Just jogging around, having a chat with his mates and heading for a coffee afterwards. That was the point at which I discovered running didn’t have to be, and probably shouldn’t be, hard all the time. You’ve got to enjoy it if you’re going to make it a habit.’

What’s a typical day of training like for you? How many hours a week are you running and how do you fit it into your daily routine?

‘So this answer might sound ridiculous to the non-runner, but as I’m in marathon training, my typical week at the moment is not indicative of what I do year-round.

‘I like to have three weeks of high mileage and one week down. I’ll repeat this cycle four times in the build up to a marathon. High mileage means I’m running every day. For most people, this won’t suit them, but it works for me.’

Jorge's weekly training plan Mon (purpose): 10 miles, taking it easy Tues (speed): track session. 5 x 1 mile with 60 seconds recovery at 5km pace Wed (aerobic): medium long run, steady. Around 2 hours – which usually works out at 15-18 miles Thur (recovery): 9 miles, taking it easy Fri (tempo): 9 miles, running the middle 5 at half marathon pace Sat (recovery): 6 miles, taking it easy – including a jog around parkrun Sun (aerobic): Long run – 18-23 miles

‘I fit this in however I can. I often run to work, particularly for recovery days. I join club runs wherever possible for the company. I used to be a night owl, but since I’ve become a runner I now prefer to get up and get my run in first thing.’


When you’re achy and tired, how do you motivate yourself to head back to the road?

‘It’s tough. The jogging baboon in Bojack Horseman put it well: “It gets easier. Every day it gets a little easier. But you got to do it every day. That’s the hard part. But it does get easier.”

‘Running isn’t a quick fix and results can be slow. Using services like Strava and being able to look back on how far I’ve come help me motivate myself, but sometimes the fear of future pain keeps me going.

‘When training for the Great North Run, I knew those last few miles were going to hurt, so I kept that in my mind when a night on the sofa beckoned. Often, though, after the first five minutes, I’m glad I got going.’

What do you eat the night before and morning of big races?

‘Depends on the distance! For shorter races, I tend to avoid food and go for extra time in bed. A couple of coffees always go down well and you’ll struggle to find a runner who doesn’t have a tried and trusted method to make sure their “pipes are clear” prior to racing.

‘For the marathon, I got up at 5am, had a bagel with peanut butter and a big coffee. I then just sipped water up until getting in my pen. The night before will be something low in fibre and high in carbohydrates. I’ve dabbled with low-carb running and it didn’t work for me. Pasta generally is my friend the night before a race.’

You’re not just running on roads but on trail runs (through woodlands and cross country) – how easy is it to work on different terrains and if you’ve only ever run on pavement?

‘I love trail running. I’m very lucky to live in Sheffield with a plethora of gorgeous trails right on my doorstep.


‘Hitting up the woods and mud is much more pleasant than avoiding pedestrians and cars. I also find it easier on my body. When I’m doing big miles every week I like to do as much as possible on softer surfaces to ease the impact on my legs.

‘Towpaths are always a good place to start. Generally, they’re flat and not very treacherous underfoot so can certainly get people used to running on stuff that isn’t tarmac. The muddy surfaces also keep your pace slower. It’s hard to run fast through the mud, it makes these runs ideal for recovery.’

What are you favourite races or events that you’ve taken part in?

‘I guess the most famous race I’ve done is the Great North Run. Not a particularly inspiring route but unbelievable support for the entire duration. I did the Lisbon Half in October which was a fantastic experience.

‘My favourite races, however, have been ones that are a little different. Round Sheffield Run is an awesome trail race in Sheffield which consists of 13 separate timed stages. There’s a party in the park at the end and it takes in some of the best trails around the city.

‘The Coastal Run is a roughly 14-mile point to point race, beginning on Beadnell Bay and finishing on Alnmouth Beach. You run past castles and coastline along beaches, trails and roads.’

What do your sisters as professional athletes think about your transformation?

‘Of the three of us, I’m still the fattest and least successful so they haven’t felt threatened by me upstaging them anytime soon. But they’re supportive and keep me grounded along the way. Plus, it’s always handy to be able to get a discount on running shoes every so often!’

Jorge's running PBs 5k 17:53 10k 36:38 Half 1:20:11 Mara 3:00:19 10k 36:38 Half 1:20:11 Mara 3:00:19 Half Marathon1:20:11 Full Marathon 3:00:19 To put that in perspective, the average time for men to finish a marathon is 4:04:23

So, what time are you looking at for London?

‘There are a million people faster than me. Unless you’re Mo, there’s always someone quicker than you. I won’t let that stop me aiming for 2:50 at London though.’

MORE: Marathon training: breaking my running club virginity

MORE: Running advice from a professional: Olympic champion Desiree Henry

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