HIRO meets Kathy Stringer, Duathlete Silver World Medallist & HIRO Ambassador

We sat down with duathlete silver world medalist Kathy Stringer to discuss her journey to where she is today, as well as how she keeps on top of her nutrition, and what health means to her...

Hey Kathy, thanks so much for giving us your time. Please could you tell us a bit about yourself and what you do?

I currently live in South Wales and work as a freelance producer and production manager within the film industry. I fill my evenings and weekends with running, cycling, hiking, yoga and as many ‘micro adventures’ as I can. 

For the past five years I’ve been competing in standard-distance duathlons (run, bike, run) and in that time have been crowned AG British and National Champion twice, and achieved two bronze and one silver medal for team GB at the AG World Championships. 

This year however, I’m mixing things up a bit - I’ve got a place in the London Marathon and have entered Ironman Copenhagen, so my volume of training has increased significantly to match the demands of the extra distances! 

How did you get into fitness and sports? Was it always a passion of yours or is it something you found later on in life?

Sport has always been a passion of mine. During school, I participated in every sport available to me; tennis, tag rugby, rounders, netball, hockey (and the rest!) approaching each with the same level of enthusiasm and competitiveness. Running, however, became my primary focus. I joined the local athletics club at the age of 9 and began participating in cross-country races that winter - I can still remember the first finish line I ever crossed. I stuck with the same club, engaging in track events, road relays, and cross-country events until I was 19 and headed off to university. Running continued to be a part of my life into my twenties until a special birthday brought a new addition – my first road bike. Getting a bike completely changed my life as not only did I become hooked on cycling, it then opened the doors to the world of duathlons. 

Looking after myself so that I can continue doing the things I love for as long as possible. Recently I’ve discovered the term ‘Physical Pension Pot,’ which means emphasising the value of investing in your health by staying active. This resonates with me deeply. I'm not just exercising for immediate benefits; I'm investing in a resilient and strong body that will support my pursuits for many years to come.

You must have to have a lot of discipline to keep up with your training, do you have anything in particular you turn to or say to yourself when it comes to finding motivation when it’s not always there?

Maintaining motivation can be challenging, but I have a few go-to mantras that help, depending on the training stage:

• Competitive Edge: Given my competitive nature, I often remind myself of my rivals. When motivation dwindles, I think, 'X must be training hard today, so what's your plan?' This instantly propels me back into action.
• Visualising Success: I’ll often visualise the race and how I’ll feel when I cross the line. If I can cross that line knowing I did everything in my power to perform at my best, I can’t be disappointed…and the only way to ensure that happens is by training hard.
• No Regrets: ‘You’ll only ever regret the run you didn’t do’ - When have you ever felt bad about going out for a run…never! So keep that in mind and get out the door.  

I’m a firm believer that if you start your day on the right track, you’re less likely to fall into bad habits later on, so I take my HIRO daily greens every morning as a little reminder to prioritise self-care and good wellbeing at the beginning of each day. I also love the fact that it’s aiding my recovery after hard training sessions and providing my body with the essential elements for muscle repair and bone strengthening, it's a no-brainer for me!

Do you have any tips around building healthy habits?

• Write a weekly schedule that includes your hours of work and any other commitments you have. From this you can figure out how much ‘disposable time’ you have for things like exercise, meditation, yoga etc. This always helps me to realise I have more time to dedicate to my health and fitness than I think. 
• Set yourself some ‘non-negotiables’ - something you have to do regardless of anything else going on. Establishing non-negotiables, such as morning breathwork or a weekly strength session, provides a consistent anchor for your health routines, making them a priority even amid distractions. This has always helped me to stay on track!

I really appreciate the flexibility of being able to run anywhere I am, especially since I travel frequently for work. With just my running kit and trainers, I can maintain my training without relying on a fancy gym or specialised equipment. This independence from a specific location or gear is invaluable for ensuring I can prioritise my fitness regardless of where I am. I also love that you can be sociable whilst running - A lot of my easy runs are with friends so we can pass the time away chatting!

Can you talk us through your pre and post-run routine? 

Because I run 5/7 days a week, I try to keep these routines simple because otherwise I start to lose interest…

Pre-run routine:

• I never eat within a 1.5hr window before running to make sure my digestive system has settled down
• Stay hydrated throughout the day
• Activation exercises such as squats / lunges / kickbacks etc
• Always do a couple of kilometres easy before breaking into anything faster.

Post-run routine:

• Hydrate immediately after the session - For this I use the HIRO hydration tablets as they contain electrolytes too - This helps to replenish the body with all the salts and vitamins it needs in order to be able to recover - Essential if I don’t want to cramp later in the day!
• Stretch - Even if I only have 5 minutes, it always helps.
• Wear my Riixo sleeves to compress the muscles if they’re feeling particularly tight
• If it’s been a particularly long run, or hard session - a warm bubbly bath - always the best feeling after you’ve endured pain for an hour.

Any tips on recovering after a marathon?

I’ve only ever had to recover from one, so I don’t have loads of experience in this area… however I’ve definitely got some tips to help your body heal effectively and bounce back stronger based on other big events!

• Hydrate: Replenish lost fluids by drinking plenty of water and electrolyte-rich drinks - See above - HIRO hydration tablets are the one! 

• Nutrition: Refuel your body with a balanced diet rich in carbohydrates, proteins, and healthy fats. Consuming foods high in antioxidants and anti-inflammatory properties can also aid in reducing muscle soreness and promoting recovery.
• Rest: Allow your body ample time to rest and recover. Aim for at least a few days of reduced activity or complete rest following the event to give your muscles and joints time to heal. 
• Gentle Movement: Engage in light stretching, walking, or gentle yoga to promote blood flow and prevent stiffness. Avoid high-impact activities or intense workouts until your body feels fully recovered. (After my last marathon, I drove home from Amsterdam the next day…safe to say I couldn’t get out of the car at the end of the journey - wouldn’t recommend!) 
• Ice Baths and Compression: Consider taking ice baths or using compression garments to reduce inflammation and alleviate muscle soreness. I use Riixo recovery sleeves which are amazing - you can also heat them up or cool them down to aid in recovery! 
• Massage and Foam Rolling: Treat yourself to a massage or use a foam roller to loosen tight muscles and release tension. This can help improve circulation and accelerate the recovery process.
• Gradual Return to Training: Ease back into exercise gradually once you feel fully recovered. Start with low-intensity activities and gradually increase the intensity over time.

Thank you so much Kathy!