BG Nilensjö, editor-in-chief of Magasin Spring, a running fanatic – who has been running every day for 5 years (!), and a big fan of sun and heat. Who could be better to have a chat with, to get some inspiration and tips from, right before the big running season?
Hello BG, tell us about your previous work experience and why you started Magasin Spring?
I studied psychology at the university, but already after a year of working I slipped into marketing and sales. Since then, I have worked at many different companies and one of my last positions was as a marketing director at Sweden’s largest magazine publishing agency. I became incredibly fascinated by the process of creating a magazine and, since I have always liked writing, it led me to start my own magazine – Magasin Spring. I see it as the staff magazine for Swedish running. Today I work with it on my own, which means that I write, take pictures, sell ads, etc. It is incredibly stimulating to work with my hobby.
How did you get into running and what does running mean to you?
I played all kinds of sports when I was young, such as football, handball and badminton, which was what I practiced the most. I always had a good physique and could keep going for a long time. In the military I ran the regimental championships which I won over real runners. At the time I really had no idea how good I was. I later got to be part of the regiment’s military pentathlon team and I invested a lot in this. After military service, when I studied psychology, I usually trained 20 hours a week. Running was one of five branches, but it went well. I became European Champion in pentathlon in 1989 and 1990 and, even though I only ran about 50 km a week, I did 31 minutes per (Scandinavian) mile. After the pentathlon and a few years with young children, I started running and at the same time became chairman of IS Göta in Helsingborg. Now I have run that club for over 20 years and been responsible for the training. It has become like my family, I am single and have my running as an important part of life.
What type of running do you prefer and what is competing like for you today?
I still compete a lot. I have won about 80 Swedish Championship medals and have some Swedish records as a veteran. My favorite is 3000 meters on the track but I run everything between 800 meters and marathons. I am currently on a runstreak, meaning I have been running at least 40 minutes a day for over 5 years, which may seem a little crazy. :)
Normally a RS is 1.6 km (1 mile) but I thought it was too little, haha ..
What is your strength as a runner?
I have a good feeling for speed, know how the races should be set up – an even pace always gives the best results. That I love to compete also means I perform better during competitions than training, something happens in me that is difficult to explain.
Do you have any other passion besides running?
I travel a lot, like the heat and have in recent years taken at least 4 weeks in the sun every fall. Rent an apartment, run twice a day and then sit and write. Writing is also a passion. I have also renovated a few houses, currently working on two as well. It’s great to create with your hands, to have an idea and see it come true. I like to read If I have time left over, but making the magazine, being chairman of two different boards, sitting on a third, renovating – means that time disappears quickly and is rarely enough for much more.
What does your running routine usually look like and do you complement it with other training?
I usually run 8 sessions a week, 2 hard sessions with the club – one with short intervals and one with longer ones. Then I want a longer session of at least 90 minutes. The rest are calm sessions to get air, breathe, oxygenate the brain and find solutions to various things that gnaw. I run a lot in 6 min pace, which is very slow for me. It is usually about 100 km a week + some push-ups after each session. Nothing else. My training during the hard workouts always has a purpose, an alluring goal. Most often it is the hunt for a record, right now I am chasing two Scanian records for 1500 and 3000 meters indoors.
What is your view on recovery and how do you practice it?
My running is like 10 hours a week, it is basically 6% of the week. The 10 hours give me energy, I always feel more alert and stronger after a workout than before. The muscular recovery I get in the form of sitting and working and the hours in bed.
Would you like to share a particularly memorable race or running memory?
I have many crazy memories that give me goosebumps. I became Nordic champion in pentathlon in 1990 on my home turf with the family present. To stand on that podium and listen to the national anthem was touching. I did some races where I ran as if in a fog, 1.15 on the half marathon when I was 52 years old was such a race. Third at the World Championships for veterans the same year, 9.27 in 3000 meters. I also broke the Swedish record for 10 km in the M50 twice, 34.05 at best. In principle, times are always what gives me goosebumps. Winning a medal is not as important – I can only influence my own performance and make good times, break records, etc. It’s a kick for me.
What does your dreams and goals look like when it comes to running?
My dreams are about beating times/breaking new records, to succeed in something that no one else has done before. Many of the records I have broken have lived for over 20 years, it’s cool. Due to an injury 5 years ago, I no longer perform at the highest level, but breaking Scanian records is good enough. My philosophy today is that I would rather run a bit slower and be able to train than go too hard, get injured and not be able to run at all. I’m not a marathon runner, but the Valencia marathon in December has been a nice way to end every year. This year I will go down three weeks before, train like a crazy person and then finish with the race and chase sub 2.48.
What are your advice to training and preparing for a marathon, half marathon or a shorter race as a regular exerciser?
The basis is always continuity. It does not really matter what you do, as long as you do it. Train regularly. When you have reached the level where running is part of everyday life, you can take the next step, set a time goal and train to reach that goal. That is when intervals and variation are important parts. A good piece of advice is to read Magazine Spring, to be inspired by others.
What are your recommendations for training the week before a race?
It all depends on the distance. Before a marathon, I train so much I can barely stand to see the clothes until 5-6 days before. Last year I went to Marbella – trained 2.5 weeks with 150-180 km a week. The last four days I eased up on training, did some loose jogging. Then, at the competition, the body wanted nothing more than to run. You get a supercompensation. If it is a shorter race, I work a lot to find the right speed and to mentally prepare myself, much of the result is between the ears. I can memorize the race many times before, and that process should be with a positive outcome. There are many who fail mentally before the race, it usually leads to things going badly.
How do you get better endurance as a runner according to you?
By training, every workout improves you. The best runners run about 160 km a week, there is a connection between the number of miles and results. It should be the right mile, but bottom line is it’s easy – the more you run, the better you get.
How many times a week should you run to improve your endurance as a regular exerciser? Is it ok to run every day according to you?
If you can run calmly, it’s ok every day, but if you cannot keep the pace down, it will only break down the body. The general rule is to increase slowly. I coach quite a few runners, if I can increase the amount by 10-20% in one year, that’s good. You need to start from yourself, if you run 3 times a week and a total of 25 kilometers, gradually increase and aim for an average of 30 km. Add a session every two weeks or run a little longer on your regular runs. If you want to improve as a runner, 3 sessions a week is a good first step.
What are your top 3 favorite races to run?
- Valencia Marathon
even though I do not like 42 km, that race is an experience and a marathon is always special – no matter how it goes I think you are a winner when you have run 42 kilometers. - The Skåne Championships on 10 km of country road.
There are three laps on a flat track in Ystad, around 100 starting and most people are chasing times, haha – I realize some think I am weird. - Championships
I do not really like specific races but prefer championships. The Swedish Championships both indoors and outdoors in arena have the highest priority for me. They are in new arenas every year, but the competitors are in many ways the same, nice people who share the passion.
How do you stay healthy and injury-free as an “older” runner.
By listening to the body, never taking too big risks is important. When I was the best veteran 5 years ago nothing held me back, the bar was raised every time I competed and trained… I closed my eyes to the signals and did tough workouts even though my body did not want to. Now I see many of my workouts as recovery. If there is time and economy, go for a massage now and then, buy a massage gun or massage cups. Simply take care of your body.
What´s your opinion about alternative treatment methods, such as cupping?
When I was injured 5 years ago, I tested a number of different treatments. Nothing helped until I came to a guy who put cups on me, almost everywhere, and explained that most injuries are in the connective tissue. By increasing the circulation, the body’s own healing process is stimulated. It was completely new to me and after that I visit him a few times every year. I also have Curam’s cups at home, I’m not good at it but a few times a month there is a cup on me while I am working. It’s easy to use and I can feel that it is helping.
What upcoming races are you looking forward to in 2022?
Next weekend, March 26/27, there is the Swedish Indoor Championships, it will be incredibly fun. The indoor races are very exciting and cool to run, you are against your watch and your goals. No external stuff interferes. Sometimes I do championship races, with sprints – but I like a steady speed and to focus on time. I have a Swedish Outdoor Championships in Kalmar coming up, with a few races I hope to perform well in, and then Valencia this autumn.
We wish you good luck!
