Irish 400m hurdle stars Thomas and Jessie Barr give us their top training tips

The hurdling stars give you some solid advice on getting the most from your training

You don't break long standing Irish records (like Thomas) or compete in the Olympics (like Jessie) without putting in the work. Most of us can't imagine the level of dedication and committment it takes to be a full-time athlete but no matter what your level, some essential basics remain the same. We spoke to the talented siblings to find out just what they do and what each and every one of us can do to make the most of the time we put into exercise. Here are their top tips. Just like your mother told you, eat properly Jessie: Currently we're training twice a day so fuel is vitally important. I make sure to start the day with a good breakfast so I’d usually start with eggs or porridge mixed with added Wellman protein powder. After a session we'll have a Wellman recovery shake, lunch will be simple like eggs, food, sandwiches, lots of carbs and a bit of protein. We might have a banana and some green tea or yoghurt and some granola before the evening training session and then we have our dinner quite late afterwards. That would be chicken/salmon/red meat and brown pasta, brown spaghetti and sweet potato. It's all simple stuff. Just really balanced. Treats are allowed too, especially if you are training really hard so a brownie or a bar of chocolate after a hard session once a week won't do you any harm. You need to make sure that your body is not fighting anything but the clock/hill/lap  Thomas: The last thing you want when you’re training is to feel run down. I take the Wellman multivitamin supplement every day which helps me maintain optimum nutrition levels while training. Jessie: Training outside is hard so I take the Vitabiotics Ultra Vitamin D3, the Wellwoman multivitamin supplement and the Vitabiotics Ultra Cod Liver Oil & Omega 3 for our joints as we both have dodgy joints. They don't send Ferrari's out on cheap tyres Thomas: If you can, go and get your gait analysed (Lifestyle Sports offer the service). Then you will be able to get the runners that really suit your foot. If you are doing a lot of milage, you will need plenty of padding in your runners. Jessie: And spend a bit of money. It is easy to get cheap ones but it is worth spending €60-€80 on a pair rather than paying for a physio down the line. Thomas: Whatever is comfortable is important too. Don't think you will 'break them in'. Always go for the comfortable pair. Have a training friend, it really makes a difference Thomas: If you can find someone of your own ability to train with it really helps. Someone with the same goals too, a common goal, will help a lot. Jessie: Today we did a session together and even though Thomas is faster than me I started ahead of him and then I was just trying to stay ahead. We are both working towards the same goal so it works, even if we are working at different speeds. Being on your own is so much harder. Someone to just say 'two more runs, come on' really helps on the tough days. Thomas: Even someone to talk to on the really hard days can take your mind off the pain you might be going through. It sounds simple, but writing it down really works Jessie: I'm not very technical but I'm happy to grab my stopwatch and just note down my times. There are lots of apps out there but a simple pen and paper is fine. Thomas: I wouldn't get too caught up in analysis either. What is really important is to log each session, and not just the times either. How you felt before the session, how you felt afterwards, any niggling injuries, it all builds a picture of how you are and then when you look back you can really see the progress you are making. If you had a hard day at work, then that will play into how you feel so if you have a poor time, it will help explain it. Jessie: And even if you don't feel or see physical improvements, a diary will be able to show you how you are getting faster, or going further, or doing more reps or feeling better after a run than you did before and that is a great motivator. Find a timetable that works and stick to it, even in the dark days of winter Jessie: You can always train inside, on a treadmill in a gym or in a pool. We do aqua jogging, which looks a bit silly but you just run in water and it is less impactful on the body. Thomas: And remind yourself that a quick jog is only 20 or 30 minutes out of your day so throw on the gear and get out there. You'll feel so much better afterwards and that is the night to give yourself that little treat afterwards. I also find music really helps and this is also where your training partner can really motivate you to get out. Also, just say to your partner/housemate when you get in from work that you are going to go for a run and then, subconsciously, you are putting pressure on yourself to go. It works. Jessie: And definitely treat yourself to a little reward afterwards! Take recovery just as seriously as the training Thomas: The 20 to 30 minutes after a session are the vital time to replace the fuel you have burned. We will take a Wellman recovery shake, which contains everything you need after a session. It's a lot easier than lashing a load of chicken and pasta into you, even if you can cook it quickly enough. A couple of jellies, or half a bar of chocolate is also useful. Jessie: And if you don't eat in that time the effects are that you will feel really drained and you'll also be knackered the next day as your body will still be recovering. Stretching is important  Jessie: How much stretching is a big issue in athletics but static stretching, holding them for maybe five seconds, all over the body, is how we warm up. Thomas: Foam rollers are also a handy way to do it. Jessie: Yeah, they are really like a self massage to get the muscles going. After a run it is really important to stretch too, and that's when you hold your hamstring stretch for 30 seconds or your calf stretch for 30 seconds. It really will prevent injury and make the recovery easier. Thomas and Jessie Barr are an ambassadors for Vitabiotics Wellman and Wellwoman supplements. For more check out Wellman.ie and www.wellwoman.com Always read the product directions before use. Do not exceed the recommended intake. As with other supplements, seek professional advice before using if you suffer from food allergies, or are allergic to fish or fish products . If you have epilepsy or are taking oral anti-coagulants (blood thinners) consult your doctor or pharmacist before using this product. Vitamin supplements are not intended to treat or prevent any disease. Food supplements must not replace a balanced and varied diet, and a healthy lifestyle.