Stefanie Reid is one of Great Britain's brightest hopes for at least one medal in the 2012 Paralympic Games.

Competing in the 100m, 200m and long jump, she already has a bronze medal under her belt from the Beijing Paralympics in 2008. 2012 would be her first medal in Great Britain colours though, having taken the decision to switch allegiances from the Canadian team shortly after the 2008 event.

Reid lost her right foot in a boating accident at the age of 16; an accident that would have been fatal but for the intervention of a surgeon who managed to stem the blood flow through amputation. She was forced to give up playing rugby but discovered track and field whilst studying biochemistry at Queen's University, Toronto.

We had a chance to speak to the Paralympian, get some insight to her preparation for the 2012 Paralympic games and find out what drives her to succeed.

Stef is part of Team Milk, promoting the benefits of low-fat milk for the 'Make Mine Milk' campaign. Find out her favourite breakfast recipe below!

RB: With almost a year to go to the Paralympic Games, what sort of training schedule are you on and how is that going to change over the course of the year?

SR: I am on an intensive training schedule at the moment!  I have started my phase 1 winter training, which is where I lay my foundation for the rest of the year.  It involves tough, lactic threshold workouts on the track, and heavy lifting in the gym.  

As I get nearer to competition season, the focus of training shifts toward speed, and starting to allow the body to rest and recover so I am in peak condition for racing.  This means fewer reps at a higher intensity.

I train Monday through Saturday, with Sunday as my rest day.  Monday, Wednesday, Friday combine intense track sessions followed by gym work.  Tuesday's track session is followed by body weight circuits, and Thursday is an active recovery day where I do a light track warm-up followed by yoga or swimming.  Saturday is a short, painful workout that usually leaves me lying in the fetal position by the side of the track!

RB: What are your goals going into the Paralympics and how will it feel to represent Great Britain?

SR: Ultimately, my goal is to go there and record lifetime bests in all my events, weather conditions permitting.  It is definitely within my grasp to win gold in the long jump, and medal in the 100m and 200m. Anything can happen in a race - if you know the outcome before it has started, why bother racing? 

It already feels fantastic representing Great Britain.  I can only imagine what it will be like to hear the home crowd a year from now!

RB: What proportion of your training schedule does running make up? If you could give one piece of advice to our readers looking to run faster or longer what would it be?

SR: Running makes up about half of my training schedule.  The rest of the time is spent practicing drills and weight lifting. The best piece of advice is to be strong.  You can't run faster or longer if you are not efficient in your movement, and the only way to be efficient is to be strong.  You have to have a strong core and strong hips and glutes. 

RB: Motivation is such an important part of running no matter what your level. What motivates you?

SR: I love to run, and I am so grateful to still be able to do it.  I lost part of my right leg in a boating accident when I was 16.  I remember having to watch my rugby from the sidelines, and I remember how upset and frustrated I felt at not being able to run.  No matter how painful the workout is, I know that it is infinitely better than not being able to run.  The time may come again when I physically can't run, so I need to make the most of it while I still can.

RB: The last Paralympic games had a cumulated global TV audience of 3.8billion. While most of us will never have to cope with that sort of pressure, gearing up for a race can be nerve-racking. Have you got any tips for staying relaxed before a race?

SR: There is no use pretending the crowd isn't there - you just have to give in to their energy and enjoy it.  I tend to think of it as a performance.  People are there to watch you because they think you are good at what you do, and they want to be entertained.  The crowd is on your side!

RB: Do you have a favourite running route?

SR: Not really - most of my work is done on the track.  I am excited for the day when I can do longer trail runs.

RB: What role does milk play in your diet and have you got any special recipes including milk you can share?

SR: Milk protein is the best protein for building muscle.  As someone who is not naturally bulky, whey protein plays a huge role in my diet to help me increase my lean muscle mass.

It is very "fashionable" right now to exclude dairy.  As a nutritionist and a biochemist, I have yet to see evidence to support its exclusion, especially in light of the other wonderful nutrients it provides, such as calcium. 

It is true that some people have a sensitivity to milk.  I, myself, fall into that crowd, but it doesn't mean that I have to exclude milk.  It simply means that I have to limit my intake and spread it out throughout the day.  Yoghurt is also a great choice for me as fermented milk is easier to digest - Greek yoghurt is my go-to, high protein snack!

My favourite milk recipe is my Raspberry Breakfast Oats Recipe:
 

1 ½ cup rolled oats

2 cups low fat milk

2 cups frozen or fresh raspberries

1 cup mixed nut medley (almonds, walnuts, and brazil nuts)

½ cup gogi berries

½ shredded applecinnamon to taste


Directions:

  • Blend milk and raspberries together in a blender
  • Combine all ingredients into a large container and mix well
  • Cover, and place in refrigerator over night
  • Enjoy the next morning!