What's the secret to great teamwork?

In 2019 the Royal Air Force (RAF) Athletics Association entered the first established military team into the Standard Chartered Great City Race. Comprised of an all-male team of four, the RAF team was led from the front by James Bellward, who won the race in an astonishingly quick time of 15:04. Hot on his heels were the remaining three members of the team, all of whom placed within the top 12 and completed the 5K course in less than 16 minutes. Their combined totals saw the RAF team claim first place overall, finishing over a minute ahead of their nearest competitors, KPMG.

Following on from this success, the RAF is now set to grow its participation and bring two men's teams and one women's team to the 2020 Standard Chartered Great City Race. “We wish that all of the RAF blue vests were racing through the streets of London with everyone else,” says Sean Pattison, RAF Athletics Head of Engagement, "but we are proud to be part of a new and exciting initiative for the race.”

We caught up with some of the RAF runners to get an insight into their training, the effects of Covid-19 on their preparations, and how the military and fitness go hand in hand.

It’s great that the RAF is entering the race again this year in our #RunFromHome (or wherever you are!) event. Can you tell us a bit about the men’s teams?

“This year we have eight men running, with some returning names from last year’s victory. The teams themselves are made up of people from various experiences, both in terms of running and their RAF careers, from seasoned veterans to elite-chasing frontrunners to those who are just keen to lace up their trainers. The Athletics Association itself has a rich history, with members past and present representing England and Great Britain, from world record holders to Olympic medallists.”

Having ran for the RAF in the 2019 Standard Chartered Great City Race, Michael Taylor is returning for the 2020 event.  

Michael Taylor – “It is fantastic to be part of such a supportive unit and a privilege to represent the RAF in races across the UK and further afield. It is difficult to get selected, but there are friendly rivalries between everyone – this helps to push you and improve, both as an individual and as a team. Last year was great fun, so I am delighted to have been selected for a second year, but I do wish we were back in London with everyone.”

Can you also shed some light on the women’s team?

Jo Roe MBE, Women’s Team Manager – “The team is selected from a group of keen runners who form part of the RAF Women’s Squad, and it represents a variety of trades and ranks based at different stations across the RAF. Some are seasoned, veteran runners, and some are new to the team as well as to the RAF – it’s a great mix.”

Jo Johnson – “I’ve been part of the RAF Women's Squad – work dependant – since I joined the RAF in 2002. I have known Jo (Roe), the Team Manager, for the same length of time, and she tirelessly supports the women's team and wider running community. I’ve dipped into other sports such as RAF triathlon, but nothing compares to the team ethic and camaraderie amongst the RAF distance and cross country runners.”

Where will the teams be running the 2020 Standard Chartered Great City Race on Tuesday 21 July?

“Our runners will be competing far and wide on the day, with one member stationed out in the United States. A few runners will be competing in Wales, due to both work commitments and family visits, with some seeing their families for the first time since February! Many of our athletes will be looking for fast and flat areas to complete their 5K runs, with parkrun courses being used in some instances to increase their chances of a fast time.”

As members of the RAF, fitness must surely be a priority year-round. Are you doing anything differently to prepare for the Standard Chartered Great City Race?

James Bellward claimed first place in the 2019 event in a time of 15:04, and is now hoping to become an official elite athlete for the RAF over the next 12 months. This opportunity would allow him to train full time whilst sustaining his RAF career.

James Bellward – “I was part of a tactical race in 2019, but managed to come away with first place and help the team to secure victory from the front. For 2020, I am disappointed to have been restricted to having to train individually, but I am looking forward to the challenge the new format presents. Due to the increased restrictions I have spent more time on stretching, recovery, nutrition, strength and conditioning, and have mixed up a variety of short, fast interval runs with long, slow runs.”

Emily Brown – “Keeping fit is a key part of both my military and personal life, so I train regularly through a variety of training sessions. In preparation for the Standard Chartered Great City Race, I'll focus my training on some faster 1K runs, working at race pace or faster.”

Do you have any tips for new runners who may be considering signing up for the 5K race, but who struggle with motivation to get out and train?

James Bellward – “Get dressed, put your trainers on, and get out of the door. That’s the hardest part for beginners and elites alike. Race day is usually easy and people are motivated. It’s on the horrible bad weather days, when you are tired before or after work, that you do the hard work that makes the difference.”

Jo Johnson – “Don’t put too much pressure on yourself – there is always someone who can run longer or faster than you. Have a focused training programme, enter events and run with people, whenever possible, to keep you motivated.”

Emily Brown – “It’s important to find approaches to training that you enjoy. You might, for example, focus on the social aspect by running with someone (at a social distance) or using social running apps. Setting small, achievable goals that feed into your bigger goal of signing up for a 5K can also really help to keep you on track and stay motivated.”

Maggie Welton – “Consistency is key. Write down your goals, plan your training, find an accountability partner and stay consistent.”

How do you get yourself in the zone mentally for a running event? Does your military training help with this?

James Bellward – “More recently, the military has started to push resilience training. This is the ability to know when to push yourself mentally and physically, but also knowing when and how to rest, reflect and be mindful of your surroundings.”

Jo Roe – “Physical and mental fitness are inextricably linked – it’s been long proven that exercise helps improve mental wellbeing. Military training has certainly helped me to develop skills which are important for racing and training, such as the importance of good preparation before a race and determination and focus during a race.”

Emily Brown – “A lot of the mental side of racing comes from confidence – this is built from training consistently and knowing that you have done the work to race well. Everyone gets nervous before racing, but it’s how you manage those nerves that makes the difference. Do you see them as negative or positive? It’s about training your brain to see nerves as part of your final preparations – a sign that your body is ready to race.”

Sean Pattison – “I certainly feel that our shared experiences in an athletics context have added to our personal and military development. On a personal level, my experiences with the RAF Athletics Association have given me the tools to help pull teams together, build my own distinctive character and increase my confidence in handling complex and challenging situations. The Association has empowered and supported me to become a better, faster, stronger and fitter individual.”

Are there opportunities for those in professional careers to contribute to the RAF?

“Absolutely! The RAF offers opportunities that are both full-time and part-time, with the RAF Reserves being the obvious choice for those wanting something a little out of the ordinary in addition to their day job. Many organisations now actively support members joining the Reserves, and as a Reserve you would only need to commit 21 days a year to the RAF, making it easy for you to fit into your life.”

Would someone be able to compete for the RAF Athletics Association as a Reservist?

“Whether you work full-time or part-time, you're still a part of the same Royal Air Force, which means you are free to join the RAF Athletics Association or any other RAF sporting association that interests you. Ability is irrelevant for membership and we’re always keen to see new faces at race meetings nationwide!”

You can get more of an insight into the RAF Athletics Association by checking out the website or following along on Facebook, Twitter and Instagram.