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warrior
Laura Jones warrior
“I know I can achieve anything I put my mind to” Laura Jones went from unfit non-runner to finishing seven of the world’s toughest marathons within a year. Now she’s a runner for life Words Katie Campbell Spyrka
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hen 30-year-old nonrunner Laura Jones agreed to run the Everest Marathon over a bottle of wine with a client two years ago, little did she know just how far her running journey would take her. Least of all that the idea would snowball from completing one marathon to running seven – on different continents – within a year. “I had no idea what I’d let myself in for,” she laughs. “Especially given I wasn’t a runner at the time!”
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Snowdonia Marathon
Although outdoorsy from childhood, Laura wasn’t just a nonrunner; she hadn’t done any aerobic exercise for years and a recent hike up Snowdon had left her questioning her fitness. “I do a lot of hill hiking and thought I was hill fit, but I really struggled with my breathing and my muscles on Snowdon. It was a wakeup call that I really needed to do something,” she says. Not that running was ever a consideration. “I’d always hated the idea of running and
Patagonia Marathon
Seattle Marathon womensrunninguk.co.uk
05/12/2018 17:34
Kilimanjaro Marathon womensrunninguk.co.uk
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Yukon Arctic Marathon
Rot nest Marathon JANUARY 2019
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05/12/2018 17:33
coach || Life changer
FUEL UP
at a meal with protein, carbs, fruit and veg an hour before your run: eggs and spinach on wholemeal toast, or porridge with blueberries. However, Aisling Pigott, registered dietitian and spokesperson for the British Dietetic Association – who runs at 6am herself – knows it can be a challenge to eat so early. “At least try to have small snack just before you run, a banana or even half a banana, so you’re not running on empty. Then refuel as soon as you get back with protein and carbs, for example a glass of milk.” There’s a trend for running fasted – running on nothing more than a drink of water in the hope it will help you burn fat better and shed weight in so doing. Aisling Pigott says research on this is still not conclusive, so be careful with fasted-running. “Ask advice from a dietitian first. The drawback is that your fasted muscles won’t allow you to perform as far or fast, so you won’t get as good a workout anyway.” Instead, she advises looking at your diet as a whole if you’re aiming to shed excess weight – and ensure you refuel and eat well throughout the day.
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WAKE UP WELL
ake the first few minutes to wake up your mind and body gently and set yourself up for the best possible day ahead,” says yogafor-sports-performance coach Chloe Brown from blueskiesyoga.co.uk. “Check in with how you feel today physically and mentally. Start at your toes and work up. How does each body part feel? What needs an extra warm up? Slowly move your fingers and toes, curling tight then stretching out. Open your eyes wide, close them. Hunch your shoulders, then relax them.” Get out of bed carefully. Roll on your side and drop your legs off the side. “Use your hands to push yourself up sideways to sitting,” says Becky Schofield, a physiotherapist at Physio Resolutions.“Jerking straight up and forwards can strain your lower back.”
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YOGA BREATHS
arm up for your run with some mindful, energising breaths. “It’s a great way to prepare your body for exercise,” says Chloe Brown. First of all, stand tall and straight.“Fill your lungs and then exhale fully. Breathe in deeply for two counts and out for four, and do this a few times, taking the air down deep into your diaphragm rather than just the top of the chest.” As you inhale, reach high onto your toes, arms up, feet strong, toes spread wide. As you exhale, bring your arms to your sides and move into a deep squat. Repeat six to eight times. “Breathing from the top of your chest makes you feel anxious, while breathing more deeply in the way I’ve described will help you use oxygen more efficiently and calms you. “Try the breathing on its own without the lunge later when you’re out running and it feels tough,” she says.
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womensrunninguk.co.uk
05/12/2018 16:41
Early bird
Maria Marsh, an accountant from Norwich, does an early morning run four times a week
STRETCH OUT AND MOBILISE
obilise your joints with slow, gentle movements such as ankle, hip and shoulder rotations. Work gently on centring your spine. “Start your day by stacking your spine and letting your back and body settle,” says Stott Pilates instructor Leanda Hughes. “Your spine is less flexible first thing.” Stand with feet parallel and hip width apart. Breathe in and lift arms up high. As you breathe out, release your upper body down head first. Then, inhaling, slowly stack up your spine as you stand up – imagine you are piling vertebrae on top of vertebrae and making your spine strong and supportive. Engage your pelvic floor and core.
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ROLL AND WOBBLE
ew research from the University of N Stirling shows a foam-rolling warm up can enhance performance. “Our research indicates it’s worth rolling before you run in the morning,” says exercise physiologist Dr Lewis Macgregor. “It seems to activate the muscles and manipulate and soften the fascia around the muscle, breaking up adhesions.” It’s thought that applying pressure releases endorphins which circulate through the whole of the body, enhancing performance. “I think another key effect is that it activates the nerve sensors around the muscle and lights up the nerve pathways to the brain, giving you more feeling and hence better control over that muscle.” A couple of minutes on a wobble board is another great way to activate leg muscles, says musculoskeletal podiatrist Anne Marie O’Connor. “Stand on one leg and then the other and you wake up the muscles as they work to stabilise you.”
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“Morning running is my drug of choice and I’m addicted. I do it at least four times a week without fail and it sets me up really well for the rest of the day: I feel energised, motivated and productive as a result. “Once I wake, I’m straight into my running gear and outside. I don’t eat before but I do have breakfast midmorning. I never go to bed hungry and I need eight hours of sleep. “I run without monitoring pace or wearing headphones. I listen to the birds and my breathing. “I have a selection of routes to match how I am feeling; a shorter one when motivation is lower or a downhill start if my legs ache. “It can be a challenge on cold, dark winter mornings, but it’s getting easier now after two years. Cold air makes me feel uplifted and awake. “I don’t really warm up, just a short pre-run walk with my dog Gus. I am trialling a five-or-so minute spin session before running though – it seems to make me 20 seconds faster per mile.
||I love my early run. The feel-good factor lasts all day|| “I totally love my early run. It starts my day with a bright beginning and that sense of achievement rolls out through the rest of the day.”
JANUARY 2019
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05/12/2018 17:53
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kit || Winter essentials
JACKETS
Don’t let the temperatures deter you from training well this winter – these jackets will keep the weather off but let you breathe too
BEST INjackets TEST
BEST VALUE jackets
Asics Lite Show Winter Jacket
MizunoStatic BT Softshell Hoodie
Brooks Canopy Jacket Nightlife
£110, asics.com Tester Louise
£100, mizuno.eu Tester Caz
£85, brooksrunning.com Tester Sue
This is a smooth, cosy, comfortable-fitting jacket that performs brilliantly. Great mobility with body temperature-control insulation makes for a perfectly designed jacket for muscle warmth both during and after runs. The softshell material fabric is wind and water repellent. The high neck design plus the secure thumbholes are key features to protect you during adverse weather. Easy access pockets have plenty of room with a handy media port for headphones. Great visibility during dark winter runs due to the reflective panels on the front, back and arms. The stylish black colour flatters in shape and design, plus it also comes in beautiful blue coral and purple pink for the more conspicuous runner. A great multi-functional jacket and seasonal must have. You have to be able to really trust your winter running jacket and this Asics offering is hard to beat when it comes to low-light reflectivity, fit and breathability. Whatever your route, make sure it’s stashed in your kit bag for peace of mind.
If you’re looking for a great winter kit purchase, this is it. The Mizuno softshell comes in black or ocean colours. Its reflective panels are designed to keep you noticed on night runs but also add a sleek stylish touch, too. The deep side pockets are sizeable enough for phone, keys and credit card without being restrictive. This freedom of movement is largely due to the stretch fabric on each side panel. The hood is designed to be functional, tapering around the face without the need for toggles; a perfect jacket for those winter days when rain strikes in the middle of your long run. In warmer weather this makes a great post-race jacket too as the lightweight fabric can pack easily enough into a backpack. The arm length is good and elasticated cuffs help keep you warm while keeping the wind out. The jacket is designed with Partial Breath Thermo, to assist with the even distribution of body heat. Overall a great buy.
Super lightweight jacket that you can wear as an outer layer without even knowing it’s on. Water-resistant and windproof, it’s the perfect jacket for the unpredictable British weather. Clever reflective elements, in the pattern of the jacket and a strip down the back, increases visibility at night and in poor light conditions. Long sleeves with elastic ensure they stay in place. One zipped pocket, for keeping your keys or a gel in for longer runs. With full front-zip closure, it will keep the elements out and you warm, cosy and dry. There is an innovative feature: the whole jacket fits into its own pocket for when the weather changes and it has an elastic strap that secures the package to your arm for ease of carrying. Washes well and tumble dries too for easy kit turn around. This jacket would be an extremely useful addition to your running wardrobe.
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TIGHTS
Give your winter training a leg up with a pair of tights that protect from the elements while looking great too
BEST VALUE tights Asics Lite-Show Winter £70, asics.com Tester Louise
Fit is snug, staying firm around the waist area due to a clever drawcord for perfect adjustment. The size comes up smaller than usual with a particularly close leg fit, though this does adjust after first wash. These well-insulated tights have a special fabric treatment with a brushed knitted texture to keep the winter elements out whilst allowing for great freedom in movement, staying cool during your run but retaining heat in the legs post run. The style, colour – a flattering dark blue –and shape give a great sculpting effect of the legs, making it an attractive tight to feel confident in. You get great details such as reflective strips to keep you visible and safe in the dark, a very secure small side pocket great for keys, credit card or small phone, plus a lower-leg zip which gives even more protection form the elements. They look and feel durable enough to last you through the long harsh winter runs. A stylish, flattering and warm tight.
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BEST INtights TEST
Mizuno Impulse Printed Long Tight
NewBalance High Rise Transform Pocket
£50, mizuno.eu Tester Caz
£70, newbalance.co.uk Tester Sue
Just super stylish tights, with dynamic lines and geometric shapes. You can choose from three different colourways to reflect your personality: black, ocean or beet red. The back pocket is deep and fits credit card and keys comfortably. The length is a fashionable crop so make allowances on your cold winter runs, but they are perfect for gym training or multi-sport use. The fabric is effortlessly lightweight and breathable to keep you nicely dry in the seasonal weather. The tight can slip down a little during longer runs so take a size up from your normal fit to be sure. The branded Mizuno waistband succeeds in both style and comfort. Internal drawstrings might have assisted the tights from sliding. But overall this item will get you noticed for all the right reasons.
Versatile tights from New Balance, perfect for running in or any other type of cross-training. The clever NB Dry sweat-wicking fabric feels very breathable and the power mesh panels on the legs (with NB technology) mean you will feel fresh for your whole run. Comfortable and true to size, they reach down to the ankle perfectly; they feel good and are soft to touch. The contour waistband flatters amazingly well and would look fabulous with a crop top. There is power mesh on the back section for superior breathability. With two side pockets that would be ideal sizes for gels or keys, they will quickly become your fave winter tights. The two colours together look great and with no pattern these will co-ordinate with all your running tops. They wash and dry well. High performance tights that are functional, will protect you when the temperatures drop and look stunning too.
JANUARY 2019
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05/12/2018 16:55
nutrition || Boost your immunity
Boost your immunity
Your best defence Ward off cold-season bugs with a targeted immunity-boosting food and fitness plan, says nutritionist Louise Pyne
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old season can play havoc with your running routine. The best way to sidestep sickness and time out of your trainers this winter is to strengthen your immunity by following a well-balanced food and fitness plan. If your motivation is wavering now that the temperatures have dropped, we’ve found a good reason to lace up your trainers. It’s thought that keeping your running routine in check as the temperatures drop could actually lower the odds of getting sick. Getting your sweat on can improve immunity by lowering inflammation and improving the functioning of immune cells. While it was previously thought that exercising dampens down immunity, the latest research, carried out by the University of Bath, reveals that endurance sports such as running can in fact increase the number of immune cells in the bloodstream by up to 10 times. After exercise, the number of
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immune cells reduce substantially, however it’s believed that this is because cells move to a variety of sites in the body which are more susceptible to illness and infection, and within several hours following exercise, these numbers return to normal levels.
|| Running can increase the number of immune cells in the bloodstream by 10 times || Beat winter bugs There are plenty of other factors that will affect your immunity. Keeping stress to a minimum, for example, will do your health lots of good. This is because when you feel under pressure, your body finds it harder to fight off bacteria and viruses as stress suppresses the immune system.
Secondly, poor sleep will hamper your body’s ability to function to its full potential, which makes you more prone to colds and flu. When we snooze, our bodies get to work renewing and repairing cells so we look and feel our best, and this process is crucial for good health. If you’re sleeping less than eight hours a night, you should re-think your current slumber routine. Going to bed and rising at the same time each day, minimising smartphones and laptops an hour or so before bed and following a calming evening routine, perhaps involving a hot bath and lighting lavender-scented candles in your bedroom, will all help to set the scene for good quality shut-eye.
Rest and recover How do you feel before and after a run? Answering yes to some of personal trainer Nicola Addison’s questions could indicate you are overdoing it:
womensrunninguk.co.uk
05/12/2018 17:11
IMMUNITY BOOSTING PLAN
Keep your immune system healthy with this weekly workout plan by personal trainer and wellbeing expert Nicola Addison MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
Rest
1 mile (steady pace)
1 mile (easy pace)
Rest
4x 1min intervals
Rest
3 miles (easy pace)
Rest
2 miles (steady pace)
3 miles (easy pace)
Rest
8x 1min intervals
Rest
6 miles or 5K race
Rest
4 miles (steady pace)
4 miles (easy pace)
Rest
12x 1min intervals
Rest
8 miles or 10K race
1
Do intervals
Intervals help to improve your fitness and increase your pace. Run them at a pace that means you can complete the session. Equate the recovery time to the effort time, eg if you do one minute of effort your recovery period should be one minute of walking.
2
Warm up and cool down
You cannot expect your body to go from zero to hero without getting it both mentally and physically prepared. Spend between five and 10 minutes before and after each run doing some mobility drills, such as
• Do you feel tired at the thought of ‘having’ to go for a run? • Do you have sore muscles for days? Up to 72 hours soreness is OK, but are you sore entering into day four post-workout? • Have you stopped seeing results? • Do you feel tired instead of energised at the end of your warm up?
ankle rolls, knee hugs, heel kicks and calf stretches.
3
Stretch
■beginners ■intermediate ■advanced
Stretching after each run is important – especially your hamstrings and calf muscles – to minimise post-exercise soreness and improve recovery.
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Rest days are an essential part of recovery for muscles. “The key is not to view rest days as wasted days. Active rest is really important. Walking, low-level cardio, even a light swim are fantastic active rests,” says Nicola. Every time you place a physical stress on your muscles, your muscles get broken down. During the 24-48 hours following exercise muscles rebuild and get stronger, so it’s important you give them the opportunity to repair. Nicola explains, “Rest days help strengthen the body and keep you mentally focused. All of which massively assist performance.”
womensrunninguk.co.uk
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JANUARY 2019
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05/12/2018 17:11
boot camp || Workout workout
Boost your hip strength
Do these six exercises to build hip strength and improve your running with greater efficiency and better technique, says exercise scientist Anne-Marie Lategan
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trong hip muscles stabilise your pelvis during the running stride, making it more efficient and reducing the risk of injuries in your back, hips and knees. We spend more and more time sitting, at work, in the car and at home, which can lead to an imbalance in the muscles supporting our hips. There are a large number of muscles around your hip. The exercises here will help you to increase the strength in the key muscles as well as improve flexibility and balance. Improving your balance increases the efficiency of your running stride and helps stop you falling over should you trip.
Warm-up It’s important to warm up before every workout to prevent injury. Run on the spot for one minute. Sit down on a chair and stand up 10 times.
Sets & repetitions This workout is devised to help strengthen your hips, and build on your balance. Perform two sets of 15-20 reps for each exercise, and aim to do the workout at least twice a week for the best results.
Cool down Be sure to stretch your glutes and thighs after your workout. Hold each stretch for 20-30 seconds.
go pro! Depending on your fitness level you might want to make the workout harder. On the exercises where you use resistance bands, either increase the resistance by using a stronger band, or double up your band to increase the intensity. To increase the intensity with the strength and balancing exercises, simply increase the weight used.
||Resistance Strength Areas trained
Inner thighs (adductors)
Why do it? The muscles in your inner thighs support your balance. If you struggle with lower back pain while you run you might have weakness or tightness through your inner thighs.
Technique
• Tie a resistance band around a secure object • Place your left leg inside the loop • Step away to add tension on the resistance band • Keep all your body weight on your right leg • Slowly move your leg away from your body • Use your inner thighs and pull your left leg back in until it touches the right leg • Complete set then do right leg
be safe Ensure you keep all your body weight on your standing leg.
||Resistance Strength Areas trained
band abduction
Outer thighs (abductors)
Why do it? The muscles in your outer thigh keep your thigh bone in the correct alignment. Strengthen these muscles to prevent knee and hip pain.
Technique
• Tie a resistance band around a secure object • Place your left leg inside the resistance band loop • Move your left leg sideways away from your body, against the resistance band • Slowly return your leg to the starting position • Complete one set before changing over to the other side
be safe Keep your body upright with all your weight on your standing leg.
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band adduction
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||Resistance Strength Areas trained
band hip flexion
Hip flexors (psoas muscles)
Why do it? Develop a love for uphill running by strengthening your hip flexors.
Technique
• Tie a resistance band around a secure object • Place your left leg inside the resistance band loop • Keep all your body weight on your right leg • Lift your left leg up to a right angle • Slowly lower with control
be safe Engage your core muscles by pulling your belly button in to your spine. This will help you to improve your balance.
||Kneeling Strength Areas trained Bottom (glutes)
Why do it? The hip complex is made up out of different muscle groups. By training the muscles in different directions you increase the strength, enabling you to cope better on a hilly or uneven terrain.
Technique
• Kneel on all fours on the floor • Lift your left knee off the floor
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glute lifts and side leg lift • Push your left heel up until you from a straight line between your shoulders, hips and knees • Lower with control • Lift your left leg sideways • Aim for hip height but work within your body’s range of motion • Slowly lower with control • Complete one set with the left leg before changing over to the right
be safe Ensure you keep your spine straight by pulling your belly button in towards your spine.
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05/12/2018 16:02