The half-marathon coach: Rory Knight

A group fitness instructor shares his favorite post-race meal and recovery methods

Running is an excellent mode of exploration when visitingnew cities. And signing up for a race in a spot you’re planning to visit is even more ideal as you’reguaranteed a set route and fuel along the way. TheLondon Landmarks Half Marathonon March 25th2018 checks those boxes—and brings it to thenext level, taking participants past Big Ben, The Tower of London, and the London Eye as well as quirky and hidden landmarks such as Oscar Wilde’s memorial. To commemorate the special event, for which Equinox is the official fitness and training partner, we’ll be introducing you to our London-based Equinox run crew including personal trainers who specialize in running and even a world-class professional marathoner who coaches novice and elite athletes alike. Take note of their favorite exercises, training strategies, restaurant recommendations, and more.

Last week, we heard fromGeorge Rose.This week, we’re featuring Rory Knight.

A born-and-bred Londoner, Rory Knight travels the world for both work and adventure but always finds himself gravitating back to his home city. As a group fitness instructor at Equinox’s London locations, he teaches Tread & Shred, Precision Running, and cycling classes. A runner himself, he focuses on 5K, 10K, and 1-mile races. Knight’s training style is focused especially on mindset, and he prides himself on his “ability to connect with people and enable them to unlock their athletic potential” by combatting a lack of self-belief. “I instill people with the confidence, belief, and the positive mindset that they need to reach and achieve their goals,” he says.

What’s your favorite strength exercise for runners?

“The single-leg deadlift.”

How would you describe your running philosophy?

“The human body is capable of extraordinary feats. Once mentally strong and focused, everything else will follow.”

Favorite post-race meal in London?

“After a race, I literally want to eat all of the food. I’m basically looking for anywhere I can ingest as many calories as possible. Options include: Red’s True Barbecue, Pho, or good old Nando’s."

Music or no music?

“Definitely music. When I run alone, my playlist is completely dependent upon my mood and what type of session I am doing. For example, for a speed session on the track it would be things like hip-hop and Chase & Status. For a longer, steadier run, it would be more along the lines of deep house or some chilled rock from Kings of Leon or the Killers. Diversity is key.”

How do you recover after a big race?

“I use compression tights and try to have a massage within a couple of days post-race. I also try to do something light to flush out any lactic acid and waste product which has accumulated. Twenty minutes of cycling usually does the trick.”

Who is your running role model?

“Usain Bolt. Obviously we all know about the man’s speed, but it is his infectious personality and the way in which he connects with people that inspires me. After victory or defeat, he always has time for his fans, and has also proved to be extremely gracious on the rare occasion when he has suffered a defeat. It just goes to show that you can be the best at what you do, but also have the ability to remove any ego from the occasion when required. Having the ability to remain humble is a trait I very much admire.”