DISPATCH 5

This is Spit It Out, where we send a list of questions to someone who inspires us, giving you an inside look at their life and training. In this issue, we're catching up with Jermaine Jones. Jermaine has been on our radar for a while now. You may have seen him on Instagram cranking major mileage wearing vintage graphic tees. When he dropped us a message telling us about his next challenge and asked if we'd back him, it was an easy yes. We sent Jermaine a few questions and here's what he had to say.

It started with a deep dive into old Oasis tracks. In the lead-up to seeing the band at Wembley (worth every penny by the way), we found ourselves lost in the swagger and anthemic energy of their turn-of-the-millenium releases. And that got us thinking - what other tracks from the year 2000 have we been sleeping on? The year 2000 gave us a goldmine of songs that still hit hard. We dug through the archives and pulled together a playlist of 20 alt-rock, hip-hop and funk songs that were recorded or released in Y2K and deserve a spot on your running playlist.

1. Lapdance - N.E.R.D
2. Tomorrow Comes Today - Gorillaz
3. Last Resort - Papa Roach
4. Gas Panic! - Oasis
5. The Light - Common
6. Dolphins Were Monkeys - Ian Brown
7. Get On Top - Red Hot Chilli Peppers
8. Take A Look Around - Limp Bizkit
9. Shook Ones Part 2 - Mobb Deep
10. Shiver - Coldplay
11. Go Let It Out - Oasis
12. So Fresh, So Clean - Outkast
13. The Velvet Glove - Red Hot Chilli Peppers
14. The 6th Sense - Common
15. Find My Baby - Moby
16. Little L - Jamiroquai
17. Ms Jackson - Outkast
18. Ms. Fat Booty 2 - Mos Def
19. Stan - Eminem, Dido
20. You Got Me - The Roots, Tariq Trotter, Erykah Badu, Eve

Kev is a runner, coach and founder of Team Real Runners - and he's defying expectations at every turn. At this year's London Marathon, he clocked a 2:22, placing 27th out of 56,640 runners. He's also recently hit a 66-minute half-marathon and a 30-minute 10k. Oh, and he's 45 and had surgery to repair four holes in his heart. Kev is living proof that age and adversity don't have to limit your potential. We asked Kev to share his top 5 tips for becoming a stronger, faster runner. Let's get into it.

Warm up like you're going for gold, even if you're jogging to the local coffee shop. WHY IT MATTERS: Jumping into a run cold is like starting a Netflix series from Season 3. Confusing, risky, and probably painful. A proper warm-up prepares your muscles, joints, and cardiovascular system for the demands of running. It helps improve performance and reduces the risk of injury. MY TOP TIP: Start with dynamic stretches, such as leg swings, high knees, bum kicks. Your muscles will thank you mid-run. Here’s a short video of my warm up routine.

Invest in good shoes. A blister really isn't a badge of honour. WHY IT MATTERS: Worn-out running shoes are the fastest way to injury. The wrong shoes can lead to blisters, shin splints, knee pain, and long-term injuries. MY TOP TIP: Visit a specialised running store for a gait analysis and personalised shoe recommendation. Replace your shoes every 300–500 miles, depending on terrain and wear. 

Fuel Smart. You're not a car, but you'll still run better on premium. WHY IT MATTERS: Running on empty will probably mean face-planting early on in the run. Nutrition plays a critical role in energy availability, recovery, and overall endurance. MY TOP TIP: Eat a balanced meal or snack 1–2 hours before running, focus on carbohydrates with moderate protein and low fat. For longer runs, learn how to hydrate and refuel mid-run, it takes time but it’s well worth it.

Incorporate cross-training and strength work. WHY IT MATTERS: Cross-training enhances cardiovascular fitness while reducing impact on joints. Strength training supports injury prevention and running economy. MY TOP TIP: Add 1 to 2 cross-training sessions per week - this could be cycling, swimming or rowing - and include strength training with a primary focus on building a stronger core and legs.

Prioritise recovery and sleep. WHY IT MATTERS: Recovery is where the magic happens. Sleep builds muscle, repairs damage, and allow us to dream of personal bests. Inadequate recovery can stall progress and increase injury risk. MY TOP TIP: Aim for 7–9 hours of quality sleep per night. Incorporate rest days and active recovery and consider techniques like foam rolling and mobility work. One final note, I would always prioritise recovery when sleep is lacking. One day of rest is a smart investment, far better than a week lost to illness or fatigue. Listen to your body; progress thrives on balance. 

So, there you have it - five tips to help you on your running journey from a true speed demon. 

Over the past few Dispatches, we've talked a lot about the intersection of form and function - and how our approach to product development is influenced by designers and architects who've long championed the ethos that aesthetics and utility shouldn't be at odds. As we're pushing ahead with new designs, that principle has been front and centre, which gave us an idea. Why not open the door a little wider, and share some of the thinking that goes into our design process. So, we're going to break down the Cicada Track Jacket, feature by feature, function by function. 

We believe that every great product starts with great materials. We were uncompromising about the fabric for this jacket. It had to be built for the realities of training: multi-directional movement, diverse environments and conditions, changing body temperatures and sustained wear. To deliver on that, we used a lightweight, durable, water-repellent shell that provides bulk-free insulation and shields against the elements.

Across the jacket, we opted for technical and sustainable materials, reducing environmental impact without compromising on high-quality functionality. The lockdown YKK zippers are a small detail that make a difference, ensuring secure closure, smooth operation and long-lasting durability. The chin guard helps prevent irritation from the centre-zipper during high-movement sessions or long durations of wear. Inside, you'll find a technical mesh lining, designed to wick moisture from high-perspiration zones, keeping you dry, cool and comfortable.

The raglan shoulder seam offers a greater range of motion and nods to a traditional track jacket silhouette, while the subtle on-garment branding keeps the aesthetic refined, timeless and easy to pair with other kit. For functionality on the move, YKK-zippered mesh hand pockets offer secure storage for training essentials with rapid, no-snag access. Dual adjustable hem toggles allow for quick personalisation of fit, whether you want a tighter seal for wind protection or a looser drape post-session. Finally, elasticated cuffs keep the sleeves securely in place, while adding a barrier against the elements and debris.

In isolation, each of these features is subtle. But together, they create something that's more than the sums of its parts - a highly considered, performance-built jacket, made for real movement in real conditions.

Imagine a man who ran like he was breaking apart. Arms flailing. Face twisted in pain. Feet pounding the earth with awkward fury. Emil Zátopek wasn't graceful. But he won. Again and again. And in 1952, at the Helsinki Olympics he did the unthinkable: he won the gold in the 5,000m, the 10,000m and - on a whim - the marathon, a distance he had never run before. He remains the only person to win these three events in the same games. Today We Die A Little shines a light on Zátopek's training regimen (400m intervals for 100 reps to give you a taster) and his defiance to chase greatness under a totalitarian regime. A reminder of what humans are capable of.