Case Study

Name: Clifton Bradeley,    Age: 54,    Years Running: 47

Best Performance(s):

  • All-England School intermediate 1500m champion 1981
  • All-England School senior 1500m champion 1984 (Record still stands)
  • All-England School senior X-country champion 1984
  • AAA Youths 1500m champion 1981
  • AAA Youths 3000m champion 1981
  • World X-country Championship 20th 1983
  • Best 10k 29.02min/secs 1984
  • Best 1500m 3.42 min/secs 1984
  • British Indoor Mile Record 3.57.88 min/sec (England V USA 1985)
  • England & Great Britain Senior International Athlete (Various occasions)
  • Etc

All England Schools 1500m 1983

How did you start running?

I started running in 1976 when I was 12-years of age. Cross-country trials were announced in assembly, and I could miss maths to do them – so I did, not realising I had a natural talent for running. I went on to compete for England and Great Britain at senior level. I have just had a 33-year break from running due to running a business and raising a family but started again at 53-years of age. I’m training 6-days a week and loving it still. I’m planning my first race in 33-years very soon.

What are your running ambitions?

I would like to be known again as a champion runner – but this time in the over 50’s category. Have you changed your diet to help your running and if so how? Yes, I had a food intolerance test before I decided to lose weight. This highlighted an intolerance to cow’s milk and yeast, so I stopped eating dairy and bread. Along with increased running my weight dropped off and two 11kg lighter after reaching my target weight of 72kg. I have a superfood diet when I can. I have omega-3 oil, glucosamine with chondroitin supplements daily. I eat beetroot daily to increase endurance, along with plenty of berries, seeds and nuts. I feel so much better being lighter, fitter and feeling healthy.

What running shoes do you use?

At the moment I’m running in Nike Zoom Pegasus 33 that have a balance of cushioning with mild support. I have a great deal of experience and knowledge of running shoes and biomechanics, and I feel these shoes are perfect for me at the moment. I also use bespoke orthotics in all my shoes, and they work well with them.

How do you keep yourself injury free?

Reducing injury risk is extremely important to all runners. I follow a discipline of wearing bespoke orthotics, wear the correct running shoes, take supplements, do daily stretching, strength & conditioning, and meditate for 10-minutes daily. You have to understand your body and listen to what it tells you. You need a day at least to rest each week and do daily/weekly maintenance to your mind and body. If you are too heavy, you will get injured. You massively decrease injury risk when you are strong in the legs and light in body.

What is your best advice to a new runner?

Take your time, seek advice and give your body time to adapt to the increasing load on your feet and legs – otherwise, you will get injured. Book a short race (5k or 10k) and make friends in running. It will change your life for the better if you allow it.

If you could run with anybody in history, who would it be and why?

I’d actually like to run with our early homo sapiens ancestors before technology and structured society when it was merely nature and us and nothing else. Where ever you ran it was only nature – no time restraints – no traffic!