Running World - Issue 1 - 2016

Running WORLD

FUELLING UP FOR YOUR FIRST 5K

Issue 1 2016

KAWAUCHI SCORES FIRST EUROPEAN WIN AT ZURICH

TOWERRUNNING EUROPEAN CHAMPIONSHIP 2016

ISSUE #1 - 2016 £4.75

AMOS KIPRUTO WINS IN ACEA MARATONA DI ROMA

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bE L n Fastest

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Visit macmillan.org.uk/berlin or macmillan.org.uk/newyork Email running@macmillan.org.uk Call 0207 840 7878

NY Marathon photo courtesy of NYRR. Macmillan Cancer Support, registered charity in England and Wales (261017), Scotland (SC039907) and the Isle of Man (604).

6th floor, 64 North Row W1K 7DE London www.spain.info/en_GB/ Tel.: +44 02073172011

Issue 1 2016

#SpainInDetail

October 2015 Cycling World

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Running World

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Editor's Letter

Acea Maratona Di Roma

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Kawauchi Scores First European Win at

Snowy Zurich Marathon

Kenya’s Amos Kipruto Debuts And Wins In

RUNNING EVENTS 14 17

Total Motion Events

Celebrates 35th Year

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Keen Runner And Marie Curie Supporter

Claire Targonski Wanted To Push Herself

In Her Running

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Glencoe Marathon

Run For The NSPCC

26 28

Diabetes Research & Wellness Foundation

Races 2016

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Support Team Sally Army

St Albans Half Marathon

Do Something Amazing For Children And

Springburn Harriers Jack Crawford

Run or Dye

FITNESS & INDUSTRY EXPERTS Your Guide to Running at Any Level Jessie Pavelka: The Programme Half Marathon Training Your First 5k Training Plan

NUTRITION ADVICE 56 58

Fuelling Up For Your First 5K The Vegetarian Marathoner’s Meal Plan

Issue 1 - 2016

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CONTENTS

NEWS

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Garmin Forerunner 230

(Running GPS Watch)

69

Organic Ginger Zinger

Beet It Sport Products

Nutrixxion Energy Gel

Nutrixxion Endurance Drink

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Colgate Max White

Issue 1 2016

PRODUCTS

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Running ISSUE World #1 - 2016 Welcome

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s with any passion or hobby, we always look at the benefits and the enjoyment of our pastimes.

Running offers so many benefits, from both a physical and mental point of view.

That is why we are very excited to bring you a new approach on everything running, with our new and interesting magazine Running World.

Many other titles offer so much information and practical advice about getting you to your personal best. Whilst we consider this to be is a worthy achievement, we also think that this misses the ethos of running as a past time and alienates those of us who want to get out there, get fitter, feel better and give something back.

Running World aims to give you the pleasure and benefits that running can bring, without the die-hard rhetoric of PBs. We want you to lace up your trainers get out there and run routes and will advise you not only on how to run them, but where! We will show you how running can also be an enjoyable hobby, no matter how old you are.

One of the most inspirational stories I have recently read is of the “Iron nun” who at the age of 82 has now completed over 340 Triathlons, it just goes to show that there are no excuses.

If like many of us you have been touched by a good cause, we want to help you not only do something amazing for yourself, but to help those causes which are close to your heart.

Over the coming months we will approach running as you have never seen it before.

Enjoy the journey.

Colin Publisher

PUBLISHED BY

EDITORIAL

DISTRIBUTED BY:

Cycling World Limited Myrtle Oast

Editor Elizabeth Burridge editor@cyclingworldmag.co.uk

Kemsdale Road, Fostall

Senior Designer Ivan Boyanov

Faversham, Kent

COMAG Tavistock Road, West Drayton Middlesex UB7 7QE

Junior Designer Matthew Head

ME13 9JL

FRONT COVER DETAILS:

Tel: 01227 750153 Publisher Colin Woolley

Running World

colin@cyclingworldmag.co.uk

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ADVERTISING Sales Manager Simon White simon@cplmedia.net

Picture by Pier Maulini/SWpix.com Giro d'Italia - 30/05/15 - Stage 20 Saint Vincent - Sestriere Alberto Contador on the Col d’elle Finestre climb

Sales Executive Alice Allwright alice@cplmedia.net

For more info visit www.runningworldmagazine.co.uk

Although every effort is made to ensure the content of features in Running World is accurate and correct, the publisher cannot accept responsibility for the veracity of claims made by contributors, manufacturers or advertisers. No guarantees can be made upon the safe return of any unsolicited copy of photographic images. The publisher reserves the right to alter or amend any submitted material that is printed in Running World. All material in Running World is the copyright of the publisher and any reproduction of said material would require written permission from the publisher. ©CPL Media 2016 ISSN: 0143-0238

Cross the finish line for Guide Dogs and get a heroes welcome Why not try one of these events?

Great North Run 9th September 2016

Cardiff Half Marathon 2nd October 2016

Call: 03451 430 200 Visit: guidedogs.org.uk/runningworld Registered charity in England and Wales (209617) and Scotland (SC038979). 7426 04/16

and many more!

Issue 1 2016

Royal Parks Half Marathon 9th October 2016

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KENYA’S AMOS KIPRUTO DEBUTS AND WINS IN ACEA MARATONA DI ROMA Handbiker Zanardi Makes The History: 5Th Victory With A 1:09:15 Course Record 13,831 Finishers

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enya's 23-year-old Amos Kipruto won the 22th Acea Maratona di Roma with a time of 2:08:12 in a wonderful and sunny day. Rahma Tusa, 22, took the honours in the women's race (2:28:49).

Kipruto ran the first marathon in his life and dropped last year's runner-up, Ethiopia's Birhanu Addissie Achamie, 21, at 37km. The Kenyan closed with the best time in Italy in 2016 and the 7thtime ever on the Rome course. “I dedicated the win to my wife and to my twin children,” Kipruto said. “I'll give them a present with the prize money when I'll come back to Kenya.” Achamie crossed the line with a personal best of 2:09:27 and beat in a very close finish Kenya's Dominic Ruto and Ethiopia's Tujuba Beyu Megersa (2:09:28, a personal best for both).

Tusa ran a front race and was alone at 25km. She closed with an almost 6 minutes personal best, ahead of Ethiopia's Mulu Melka Diro (2:29:59) and Algeria's Kenza Dahmani (2:33:53), who took a place in the national team for the next Olympic Games in

Rio de Janeiro. “I hoped to catch the podium,not to win,” Tusa said. “With the money I will buy a house.”

Mountain running champion Martin Dematteis (11th, 2:18:20) and Giovanna Epis (4th, 2:38:20) were the first Italians. “It was a wonderful race, the finish at Colosseo was fantastic”, Dematteis said after closing his first marathon.

Alessandro “Alex” Zanardi, a former F1 driver and now handbiker, won for the fifth time in Rome and set a stunning course record with a time of 1:09:15. His previous record time was 1:11:46, set in 2012.

13,831 runners finished the marathon, 2,315 more than last year. About 50,000 ran the noncompetitive 5km RunFun. This year the race is called “Jubilee edition”, after Pope Francesco declared the Jubilee of Mercy. The Pope cheered the runners after the “Regina Coeli” in St. Peter's place.

“I say hello to all the participants of the marathon”, he said.

The next Acea Maratona di Roma will be held on 2 April 2017.

Running World

COMPLETE RESULTS

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MEN'S RACE 1. Amos Kipruto (KEN) 2:08:12 2. Birhanu Addissie Achamie (ETH) 2:09:27 3. Dominic Ruto (KEN) 2:09:28 4. Tujuba Beyu Megersa (ETH) 2:09:28 5. Abebe Negewo Degefa (ETH) 2:11:02 6. Ezekial Kemboi Omullo (KEN) 2:11:49 7. Robert Kipkemboi Kiplimo (KEN) 2:12:22 8. Silas Cheboit (KEN) 2:12:33 9. Muhajr Sjar Haredin (ETH) 2:12:44 10. Hosea Kisorio Kimeli (KEN) 2:17:12

WOMEN'S RACE 1. Rahma Tusa (ETH) 2:28:49 2. Mulu Melka Diro (ETH) 2:29:59 3. Kenza Dahmani (ALG) 2:33:53 4. Giovanna Epis (ITA) 2:38:20 5. Dominica Stelmach (POL) 2:43:53

HANDBIKE'S RACE 1. Alessandro Zanardi (ITA) 1:09:15 2. Mauro Cratassa (ITA) 1:16:49 3. Vittorio Podestà (ITA) 1:23:00

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Issue 1 2016

KAWAUCHI SCORES FIRST EUROPEAN WIN AT ZURICH MARATHON

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vercoming tough conditions that saw 19 of the 35 elite athletes in the combined men's and women's elite fields drop out, Yuki Kawauchi (Saitama Pref. Gov't) led almost start to finish to score his first-ever European win at Sunday's Zurich Marathon. With snow starting just before the race began and peaking out with 1 cm accumulation 40 minutes in Kawauchi, 2nd last year in 2:12:13 and running again with support from JRN, pushed it from the gun in hopes of a sub-2:10 win. PacerEdwin Kiprop Korir (Kenya), tasked with taking the race out on track for 2:09:24, slipped on a corner at 3 km and twisted his ankle, holding on through 5 km before falling behind and leaving Kawauchi to do the heavy lifting.

Running World

Followed closely by Ethiopians Abere Belay and Bizuneh Malaku Belachew and the soon-to-vanish Titus Masai (Kenya), Kawauchi led through off-andon snow all the way to 35 km, the Africans never making an effort to share the load. After Masai and Belachew lost touch Belay made a move on a small hill at 35 km. Kawauchi quickly responded and was back in front within 30 seconds. "His movement didn't look right and I could tell that his legs were locking up from the cold, so I felt pretty confident about how it was going to go," Kawauchi said post-race. "Having won in snow a few years ago in Nagano I knew it was to my advantage."

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The pair sparred over the next 4 km before Kawauchi took advantage of a slight hill on a bridge just before 39 km to open a gap that Belay couldn't overcome. Clocking 2:55 between 39 and 40 km despite a sharp corner and slick surfaces, Kawauchi put over a minute on Belay to win in 2:12:04. His 60th marathon, Zurich was Kawauchi's first win in Europe and the 25th marathon win of his career.

It was also his 50th time breaking 2:17 and 30th time going under 2:13, both more than any other athlete in history. "I knew early on that the time wasn't going to happen, so I focused on winning,"

Kawauchi said. "I'm a little disappointed that I didn't at least break 2:12, but my legs were so cold that I couldn't move when I tried to kick at the end.

But given that I had to lead over 90% of the way I think this was a great run. Now I've won marathons in Asia, Australia, Africa and Europe. Next up, the U.S.A." Abere took 2nd in 2:13:09, the only elite African male or female to finish the race. Switzerland's Julien Lyon was 3rd in his debut, running 2:16:17.

Kawauchi took extra satisfaction just over an hour later when Yuki Sato (Team Nissin Shokuhin), like Kawauchi 29 years old and the biggest star on the Hakone Ekiden circuit back when Kawauchi was still only an anonymous minor college runner, ran a PB of 2:12:14 for 11th at the London Marathon.

Less fortunate than Kawauchi was defending women's champion Yoshiko Sakamoto (YWC).

Sakamoto ran the first 15 km at sub-2:30 pace as part of a group including the four fastest women on the entry list and several male pacers. The group was hit directly by the worst of the snowfall, and after the turnaround into the slight headwind near halfway, with clothing soaking from earlier snow and rain they began to drop one by one. Olympic hopeful Katharina Heinig (Germany) made an early break, but after Sakamoto passed her at 27 km to take the lead Heinig quickly stopped, shaking badly in the cold.

A kilometer later it was Sakamoto's turn. "I was running really smoothly and starting thinking I could win it, but I realized that I couldn't feel my hands or feet anymore," Sakamoto told JRN afterward.

"My vision started going black and I couldn't tell if I was still running. I stopped and started shaking so badly I fell. A spectator picked me up, hugged me and started rubbing my back hard to warm me up. When I kept shaking and couldn't talk she took me back to her house, filled a hot bath for me, gave me dry clothes and shoes and then called an ambulance. I can't speak English so I couldn't talk to her and don't know her name, but I really want to say thank you for saving me to whoever she was."

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Sakamoto was taken to a nearby hospital but later released with no serious problems. Along with her, Heinig and African-born elites Isabellah Andersson (Sweden) and Alemitu Bekele Aga (Belgium) dropped out due to the conditions, leaving Daniela Aescherbacher (Switzerland) to unexpectedly win in 2:47:40. "I had no idea I was in the lead until the top woman's escort bicycle came back!" Aescherbacher said post-race. Race director Bruno Lafranchi commented, "These were the worst conditions in the history of the Zurich Marathon. At another race we organize in December we had 12 degrees and sunshine. In late April, 3 degrees and snow! I was glad I was in the lead car and not out there running."

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Running World

RUNNING EVENTS 2016

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Issue 1 2016

TOTAL

MOTION

EVENTS Towerrunning European Championship 2016 – ‘From the outside in.’

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owerrunning European Championship 2016 – ‘From the outside in.’

Matt Hudson of Total Motion Events takes a look behind the scenes of the little known sport of Towerrunning as he seeks to get under the skin of the sport at the highest level. Matt accepted an invite to meet up with those at the centre of Towerrunning at the European Championships in Warsaw last weekend.

This was my opportunity to move from the outside of this mysterious world and get an insiders view of how events of this magnitude really work and to mix with those elites athletes who travel the world to run these crazy races. (Yes, there is such a thing as an elite towerrunner, and boy they are committed!). I had already established a few friendships in the sport following the organisation of my first towerruning event at The Broadgate Tower in The City of London, and so I had Mark Simms, one of the UK’s finest as my chief guide.

I travel from the hotel on the official coach with the elites to the venue, Rondo 1, a 40 story building in the heart of Warsaw. It’s a pleasure to be this close to a sport which has gained a cult following in many parts of the world, but certainly here in Poland this is a huge event. In the registration room I survey the competitors as they prepare for the day ahead. I expected to see a clear ‘type’. To my mind a towerrunner would be tall and lean, a gazelle, but that isn’t the case. Some athletes were clearly made from that mould, having often transitioned from endurance sports, but some are shorter, stockier, more sprinter than marathoner. Both have their place in

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Issue 1 2016

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this sport; events tend to be short on time, but long on intensity. Whichever shape you are there’s no room for excess baggage, be it body mass or as Mark had said, ‘I don’t wear long compression socks, what’s the point of carrying that extra weight?’ One thing they do all have in common is their love of florescent clothing from their feet, to their choice of lycra outfits all the way to the brightly coloured headbands. Luckily I had my orange trainers on…that’s where the similarities between them and I ended.

Competitors from Eastern Europe dominate the room…Slovakia, Poland, Czech Republic, Slovenia, Estonia. Yes, we were in Eastern Europe, but I think these countries lead the way in encouraging the sport on a mass scale. There is of course the charity aspect to races in Europe as there is in the UK, but the building management teams and corporate sponsors see the attraction of hosting these events. When you have 70 elite entrants and 700 amateurs racing and then streamed live on the internet, and reported on news channels and in the press you have a recipe for great publicity reinforcing the CSR, not to mention the commercial benefit of putting the building in the shop window for those all important new international corporate tenants.

For the elites this is a rare opportunity to go head to head. The world of top-level competition is different to any other (semi) professional sport. Races take place at different venues, at different times in nonstandard events. Competitors win points based on the value attributed to each race, but the format of each race is different, ranging from 20 stories to 100, a single sprint to multiple climbs mixing short climbs and full height runs…it is indeed a confusing world, but one where each event is accepted on its own merits, much like a marathon runner or cyclist accepts the terrain that they race upon, but here athletes can choose the type of event that suits them best. Top athletes very rarely meet in anything more than a handful at a time due to the costs associated with international competition, not to mention they all have their day-jobs and families to consider. The Towerrunning European Championships is different, this is the biggest date in the calendar, a chance for the top competitors to meet in the same place, the same building, the same format, this is the chance to really find out where they stand in comparison to their fellow runners.

The elites made the journey to Warsaw to join hundreds of amateurs to climb the Rondo 1 tower, the difference being the amateurs were preparing to climb 38 floors, the elites were preparing for a sprint from 19-38, followed by a further full distance climb to determine who made the final full distance round. Unforeseen issues meant that the sprint distance was run twice, but the top men and the women raced all the way to the final. The several hundred amateurs struggled up 38 floors and firefighters climbed in full breathing apparatus in homage to those that scaled the WTC, the elites, however, sprinted up 114 floors,

35th Year

St. Albans

Half Marathon

Walking Half Marathon

5K & 1.5 Mile Fun Run

On the 9th October 2016 run for women and children escaping domestic violence in the Royal Parks Half Marathon - London’s most scenic running event JOIN TEAM REFUGE AND QUOTE ‘RUNNING WORLD’ TO GET 20% OFF YOUR REGISTRATION FEE!

Enter online www.stalbanshalfmarathon.co.uk Sponsors B

RR

GO

R

A D CE GRA FOR OUTSTANDING RACE MANAGEMENT

Registered charity number: 277424

03047v2.sahm.abc.240x170mm.ad.indd 1

1 in 4 women will experience domestic violence at some point in their lives and 2 women a week are killed by a current or former partner.

On any given day Refuge supports 3,700 women and children experiencing domestic violence, sexual violence, female genital mutilation (FGM), forced marriage, stalking, trafficking, prostitution and so-called ‘honour’ based violence.

Refuge is committed to a world where domestic violence is not tolerated and where women and children can live in safety.

www.refuge.org.uk Registered charity number: 277424

29/03/2016 17:36

ST ALBANS HALF MARATHON

CELEBRATES 35th YEAR! #icelollyrun

Known as the Ice Lolly Run the St Albans Half Marathon is celebrating its 35th anniversary and to mark they occasion they are offering FREE digital course photos to all participants!

The gold standard rated event continues to be a popular race, not only for the refreshing ice lolly at the finsh line but for thier fancy dress marshals, beautiful countryside route and an action packed runners village!

The St Albans Half Marathon is on Sunday 12th June and has something for everyone!

www.stalbanshalfmarathon.co.uk stalbanshalf@1life.co.uk 01727 819327

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Refuge opened the world’s first refuge in Chiswick, West London, in 1971. Since then it has grown to become the country’s largest single provider of specialist support to women and children escaping domestic violence and other forms of gender-based violence.

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www.refuge.org.uk

Official Charity A

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Get in touch: events@refuge.org.uk or call: 020 7395 7713 Visit: http://www.refuge.org.uk/get-involved/events/royal-parkshalf-marathon/ for more information.

FREE Digital Race Photos

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228 flights of stairs over 4 rounds, completely emptying the tank each time. To put the difference between amateur and elite into perspective the average amateur would take around 9 or 10 minutes to climb the stairs, the elites are around 4 minutes, some even quicker. To see these elites in action, close up, was a true pleasure, even inspirational. They are dedicated to a little known sport, with little funding, little recognition, limited prize money, no adoring fans, but to those on the inside some of these climbers are rapidly becoming legends. Elites have differing backgrounds, from international track athletes, marathon runners, cyclists, mountain runners, some have been in the sport a few years, others are veterans, some are sprint specialists, others favour the prolonged torture of the longer climbs. Whatever their backstory they share the passion and the love of the competition, not the competition experienced in other sports where athletes fight shoulder to shoulder in a dash for the line, no, this is a lonely race. It’s runner versus stairwell, a straight race against the clock…It’s a time trial event in solitary confinement.

They are competing in seemingly impressive arenas, some of the most remarkable man made structures on the planet. The Empire State Building hosts the longest running event, just completing it’s 39th year, Taipei 101 the highest at 91 of those 101 floors, St Stephen’s Cathedral in Vienna amongst the most beautiful, The Eiffel Tower the biggest spectacle in the sport. As impressive as these buildings are the towerrunner isn’t thinking about the cultural significance, they are thinking about the logistics of their climb, not just how many floors or steps, but are they spirals or flights, odd or even steps on each flights (can make a huge difference), one handrail or two, height of each individual step. The best climbers do their research, and most visited the stairwell of the Rondo 1 tower the previous evening.

On the stairs they are focused, determined, literally have tunnel vision, off the stairs the friendships and camaraderie is palpable. They want to win, they have all experienced victories in competition, some more frequently than others, but they are here as a group, sharing a common passion that outsiders are unaware of, or don’t understand. Often even their closest friends outside of the towerruning fraternity are unaware of the level at which these athletes are competing.

Today only one man and one woman who can win, but all are so happy to be here, competing with their friends, and when the winners are declared there are cheers, celebrations, they are as happy as if they won themselves. This is truly an amazing atmosphere, and one that I thank everybody that I met for allowing me to become part of, if only for one day. The Towerrunning World Association, the organisers Sports Evolution and of course the athletes themselves welcomed me into their world, and became friends…as for the sport, I’m hooked.

I hope to see my new friends again soon, Hopefully I will see some of you in London at the next Total Motion Stairclimb at The Broadgate Tower on Sunday 29th May, 2016. Entries are open now for all and give amateurs the opportunity to race alongside elite towerrunners as we raise money for Give Them A Sporting Chance. Stairs Up! Matt Hudson matt@totalmotionevents.co.uk

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Issue 1 2016

Keen runner and Marie Curie supporter Claire Targonski wanted to push herself in her running, and make a difference to people living with terminal illness.

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did my first run with my mum when I was ten. We always ran together, we did local races and runs around the park. She was diagnosed with a brain tumour last year, so I decided to run for Marie Curie, because of the support they offer to people living with cancer. Mum sadly died a few weeks ago.

I started running again with a running buggy after I had my first child, to help me get fit and healthy again. I’d done 10k runs before, but not a half marathon. Signing up for the Royal Park’s Half Marathon gave me a challenge to aim for. I wanted to do a decent time; I didn’t just want to plod round.

My initial challenge was to do it in just over 2 hours.

I put a training plan in place which included building up hours, doing hill work and speed work.

And as for the event itself, it was fantastic; I’d definitely recommend it for people looking to do a half marathon, especially those first time runners. It was amazing to run through central London, with crowds of people supporting you along the whole route. The crowds were fantastic, young children wanting you to high five them as you went by, it was exhilarating. It was great to be part of as the event had mixtures of all ages and abilities taking part, a lot of people who’d had to train hard and found running difficult to begin with. It was so nice to see so many people having fun whilst doing quite a serious challenge.

Running World

If I hadn’t signed up to the event I would probably still be doing a 5k here or there. It’s always easy to give yourself a reason not to go out running.

As soon as you have people sponsoring you, you don’t want to let them down. It was definitely the right goal to set myself.

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Have you been inspired by Claire’s story to take on the Royal Parks Foundation Half Marathon this year? You’re in luck as Marie Curie still have places available for this iconic event. You could be one of the thousands of runners taking in some of London’s incredible landmarks.

Our dedicated events team will be on hand to support you every step of the way, with fundraising advice, training tips and amazing on the day support.

So, what are you waiting for? Visit our website mariecurie.org.uk/mcroyalparks16 or email us at team@mariecurie.org.uk to find out more and to sign up.

Full Marathon / Half Marathon / 10K

Sunday 2nd October 2016

Image © Ed Smith

www.glencoemarathon.co.uk

C

an you conquer Scotland’s toughest marathon?

The Glencoe Marathon Gathering is organised

by WildFox Events, Scotland’s original adventure challenge company. The full 26.2 mile Glencoe Marathon is an epic off-road trail that ascends a total of 1,608 metres through the heart of Glencoe and into the foothills of Ben Nevis. Glencoe is iconic not only for its primeval landscape but also because of the infamous massacre that occurred here in 1692. Runners are rewarded at every turn with breathtaking views of some of the most famous and dramatic mountains in the Scottish Highlands.

The route snakes through the pass of Glencoe, surrounded by the towering remains of an ancient super volcano, before climbing 500 metres up the fearsome Devil’s Staircase. Are you tough enough? From the eastern edge of the Aonach Eagach Ridge you look straight onto the mighty Buachaille Etive Mor before dropping back to sea level at Kinlochleven where the Mamores Half Marathon starts. Climbing up through the Mamores the route undulates until the descent into Glen Nevis and the base of the giant Ben Nevis, the UK’s highest peak. The Glen Nevis 10K is a less arduous but equally rewarding way to experience a running event in this part of Scotland and takes in the summit of Cow Hill.

Glencoe is cared for by The National Trust of Scotland, Scotland’s largest conservation charity, and WildFox Events is happy to be working with them to ensure this event continues to be enjoyable and sustainable. David Fox-Pitt of WildFox Events welcomes the opportunity to bring competitors to this amazing environment so they can experience it for themselves.

FOR MORE INFORMATION CONTACT WILDFOX EVENTS: 01567 820409 INFO@WILDFOXEVENTS.COM WWW.WILDFOXEVENTS.COM

Issue 1 2016

www.wildfoxevents.com

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DO SOMETHING

AMAZING FOR CHILDREN AND RUN FOR

Running World

NNSPCC

THE NSPCC

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The Great North Run is the UK’s biggest and most famous half marathon, taking runners from Newcastle, over the iconic Tyne Bridge and on to the finish in picturesque coastal town of South Shields. The Royal Parks Foundation Half Marathon takes runners through four of London’s scenic Royal Parks and past some of the capital’s biggest landmarks including Buckingham Palace, Big Ben and the Royal Albert Hall. Both races are ideal for runners of all abilities and the fantastic cheers along the routes will keep you going to the final mile.

The NSPCC is the only children’s charity fighting to end child abuse in the UK and they’re looking for runners to sign up to these challenges and help raise money for its ChildLine service, which celebrates its 30th year in 2016.

Since the launch in 1986, ChildLine has been a place for children to turn, even when it feels like no one else is listening.

Talking to ChildLine can be the first step that gets a child’s life back on track. But right now, we can only answer three

out of every four children who contact ChildLine.

WE WANT TO BE THERE FOR EVERY CHILD. Just £100 could enable the NSPCC’s ChildLine counsellors to answer 25 calls from children who have plucked up the courage to ask for help. Will you help us to keep all children safe now, and well into the future? We’d love you to sign up to one of these races and help raise funds to support our services across the UK that help keep children safe.

As part of Team NSPCC we’ll be with you every step of the way.

Every runner will receive; • A free running vest with personalised letters to wear on race day • Bespoke fundraising pack and regular personal communication • Training advice and support from our team of expert coaches.

• Dedicated fundraising support and materials from our friendly team • A Facebook page for you and your team mates Whether you’re battling blisters, pounding the pavement, or resisting the urge to hit snooze before an early morning run, just remember that every step and every mile will help keep every child safe.

There’s nothing quite like the cheers from the crowds and that feeling when you cross the finish line. Sign up today to join Team NSPCC and do something amazing for children. Together we can rebuild children’s lives and fight for every childhood.

VISIT – www.nspcc.org.uk, CALL – 0203 772 9720 EMAIL – running@nspcc.org.uk

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f it’s always been on your bucket list or you’re looking to set yourself a personal challenge, why not sign up to take on a race for the NSPCC and raise vital funds to help keep children safe. The Great North Run and The Royal Parks Foundation Half Marathon are hailed as the UK’s most iconic half marathons and you could be on the start line this year!

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Run with us on 28 August 2016 Running World

Enjoy running through miles of stunning Guernsey countryside and coastal lanes, before finishing on the beautiful seafront in St Peter Port.

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You can choose to run the full Marathon or you can enter as a team of two or five. To register and to find out more please go to our website: www.guernseymarathon.gg

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SOUTHEAST BRIDE Supporting Guernsey Cheshire Home

Half Mara r th Octobe Sunday 9

Sign up now nspcc.org.uk/royalparks

Text ROYAL to 82727 for further information

020 3772 9720 running@nspcc.org.uk

(standard network rates apply)

Š 2016 NSPCC. Registered charity England and Wales 216401 and Scotland SC037717. J20151264.

s k r a P l a y Ro on i t a d n u o F thon

Issue 1 2016

Registration: ÂŁ1

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DIABETES RESEARCH & WELLNESS FOUNDATION

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Running World

iabetes Research & Wellness Foundation is a national diabetes charity supporting people living with type 1 and type 2 diabetes.

The charity relies on people like you taking part in running events across the UK and looking for a great cause to support with your fundraising.

We have places in the Vitality London 10K on 10th July as well as the Great Edinburgh Run on 17th April and Great Birmingham Run on 16th October giving all runners a branded running vest and helping with JustGiving pages and sponsorship forms.

If you would like to fundraise for the charity with your own place in an event just get in touch and we’ll support you as well.

We fundraise to support vital diabetes research to establish the causes; develop improved management and treatment options; and ultimately find a cure.

The charity also works to help people living with diabetes to have the skills for good self-management which is the key to maintaining health and avoiding long term complications. In the UK there are 100 foot amputations every week, 80% of which are preventable. We know education is the key but unfortunately only 4% of people with type 1 and 17% of those with type 2 are being offered structured education courses.

So the education we offer through our Diabetes Wellness events are vital to keep people as well as possible. There’s lots of information on the website www.drwf.org.uk.

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Whatever your challenge, be part of ...

Team Erskine

Join Team Erskine TODAY! Erskine need to raise £8 million a year to provide the level of care our veterans deserve.

Can you help?

To request a fundraising pack Call: 0141 814 4555 or Email: team@erskine.org.uk www.erskine.org.uk/challenge-events Erskine is the trading name of Erskine Hospital. Scottish Charity No. SC006609

Challenge Event Advert - 190x130.indd 1

30/03/2016 10:55:33

Mount Kilimanjaro

and the children who live there Climb Mount Kilimanjaro and fundraise for our projects and with every step you take you know you will help the children who live with the highest mountain in Africa in their back gardens.

360 Expeditions organise the climb because they offer a high standard of care to the Tanzanians who would form your climbing support team. They are endorsed with the Kilimanjaro Porters Assistance Project seal of approval.

FOR MORE INFORMATION PLEASE CONTACT AMANDA AT Amanda@EducationEastAfrica.org, or on 0300 323 9944.

Education is the passport to a self-sustaining life – www.EducationEastAfrica.org Photo: Pupils at Mbahe Primary School who live with Mount Kilimanjaro in their back gardens.

This exciting 11 day adventure departs on

15th September 2016

Issue 1 2016

Education East Africa creates and delivers on-the-job training, books and materials for teachers and pupils in government primary schools.

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SPRINGBURN HARRIERS JACK CRAWFORD RACES 2016

T

he weather, for a change, was bright and sunny with a light wind for the annual Jack Crawford Races which now includes a 1.5km Junior Jack Race for P5 – P7 age group, a 3km Junior Jack Race for S1 – S3 age group and the Jack Crawford 10km Race for senior and vet runners.

JUNIOR JACK 1.5K RACE It was an early start for the 34 junior runners in the age group from 8 to 12 years old taking part in the second Junior Jack 1.5km Race which started at 10 am on Saturday, 5 March. The race started and finished on the north side of Forth and Clyde Canal Towpath opposite The Leisuredrome, Bishopbriggs. The runners started out in a westward direction to a turning point on the towpath 750 meters from the start then turned back towards the finishing line.

The first boy over the line was Rory Elliott of Kirkintilloch Olympians in a time of 5:42 with Sophie Sinclair the first girl to finish in a time of 5:52. Prizes were presented to the first three male and female runners by Barbara Knox and her son, Douglas who is the great grand son of Jack Crawford.

JUNIOR JACK 3K RACE The next race for the off was the 3km event with 13 runners in the age group from 12 to 15 years old. The race started at 10.20 am with the same start and finish as the first race but the runners went to a turning point at a distance of 1.5km from the start before turning back to the finish.

Jamie Burns of Shettleston Harriers was the first boy to finish in a time of 10:12 and Grace MacLean of Garscube Harriers was the first girl with a time of 12:23. Prizes were presented, once again, to the first three male and female runners by Barbara Knox and Douglas.

Running World

JACK CRAWFORD 10K RACE

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On a brilliant, sunny day on Saturday 5 March, 2016 commencing at 1200 hours a total of 163 runners took part in the annual Jack Crawford Race. Not only was it an excellent day for running but the course records were broken for both male and female runners. The previous male record was 32:49 but yesterday Tewodle Menigisteab ran it in 30:31 and the female record was 39:05 last year, beaten yesterday by Fiona Matheson in 37:12.

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Issue 1 2016

WHO WAS JACK CRAWFORD?

One name more than any is synonymous with Springburn Harriers, Jack Crawford. Jack was a member of the club for 65 years joining in 1922 and remaining in membership until his death in 1987. Jack Crawford lived for Springburn Harriers and Springburn Harriers was his life, in fact it would appear to some that he had been born for the purpose. A tireless, conscientious worker and champion of the cause, he held almost every principle office in the club, received nor looked for, any other reward than the success of the athletes he himself had nurtured. Jack will always be remembered by way of the Jack Crawford Memorial Cup, formerly the Jack Crawford Cup. The trophy was originally competed for as a closed club handicap event, the first race having taken place in St Andrews on Saturday, 14th April 1985.

In the 1960s through to 1980s, the race attracted Scotland’s top athletes many of whom went onto complete in Olympic, Commonwealth or World championships. Notable names and winners included Ian McCafferty, Frank Clement, Lachie Stewart (and also his son Glen), Eddie Knox, and in 1988 Springburn’s own Adrian Callan who, 15 years later, was the first vet (over 40) in the race under its current format.

The start of the race was in Hilton Terrace directly opposite The Leisuredrome, Bishopbriggs. The runners then made their way around the streets of the Meadowburn area to Cadder Road Bridge for 2.5km before turning right on to the Forth and Clyde Canal Towpath towards Kirkintilloch. At a turning point, on the towpath beyond The Stables Restaurant, the runners headed back towards The Leisuredrome and the finish line on the towpath just before Balmuildy Road.

First male over the finishing line was Tewodle Menigisteab of Shettleston Harriers in a record time of 30:31 and the first female was Fiona Matheson of Falkirk Victoria in another record time of 37:12.

Kirkintilloch Olympians triumphed with both the male and female teams winning the team prizes with 58 points and 201 points respectively.

Pos

No

Name

Winners & Teams Prizes

Club

M/F

Cat

Time

Shettleston Harriers

Male

Open

00:30:31 00:32:59

Top 3 Male Winner 1

173

Tewodle Menigisteab

2

133

Paul Sorrie

Shettleston Harriers

Male

Open

3

132

Robert Turner

Edinburgh Athletic Club

Male

40+

00:33:23

Falkirk Victoria Harriers

Female

50+

00:37:12

Top 3 Female Winner 16

153

Fiona Matheson

24

18

Lindsey Currie

Dumbarton AAC

Female

40+

00:38:20

27

99

Melissa Wylie

Dumbarton AAC

Female

40+

00:38:41

Vet Prizes

Running World

40+

30

4

205

Chris Greenhalgh

Giffnock North AAC

Male

40+

00:34:12

45

303

Marlene Hunter

Springburn Harriers

Female

40+

00:41:00

50+ 13

146

James Gallacher

Kirkintilloch Olympians

Male

50+

00:36:44

46

304

Pamela McCrossan

Clydesdale Harriers

Female

50+

00:41:03

104

Alexander Chisholm

Garscube Harriers

Male

60+

00:37:45

Shettleston Harriers

Male

Open

00:30:31

60+ 23

Male Team 1

173

2

133

Paul Sorrie

Shettleston Harriers

Male

Open

00:32:59

11

135

Mark McColl

Tewodle Menigisteab

Shettleston Harriers

Male

Open

00:35:45

15

203

Kevin Slaven

Shettleston Harriers

Male

Open

00:37:05

29 Female Team Lindsey Currie

Dumbarton AAC

Female

40+

00:38:20

27

99

Melissa Wylie

Dumbarton AAC

Female

40+

00:38:41

47

24

45

Charlene Kelly

Dumbarton AAC

Female

Open

00:41:04

98

18

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Issue 1 2016

SUPPORT TEAM SALLY ARMY JOIN US FOR THE VIRGIN MONEY LONDON MARATHON 2017

R

UNNING a marathon is one of the most challenging and rewarding experiences any of us will ever have, writes Events Assistant Charlotte Cox (THQ). Over the years we have had some incredibly inspiring runners join Team Sally Army to take on this amazing challenge and help raise funds for our various beneficiary projects. This year we are supporting the work of the Anti-Trafficking and Modern Slavery Team. Human trafficking is an ever-growing criminal activity and one of the most aggressive and inhuman methods of exploitation.

Since we were awarded the government contract in 2011, we have designed a specialist support programme to preserve the dignity of victims, protect and care for them in safe accommodation and provide access to confidential support services.

The funds raised this year will go to our Victim Care Fund to support and help rebuild the lives of trafficked victims.

Jeff Galatin has taken on the challenge of running the 2016 London Marathon for The Salvation Army as a way of giving back to the organisation.

‘Almost 70 years ago I was born in a Salvation Army maternity home in the East End of London,’ he says. ‘I’ve been very happily married to Viv for almost 43 years. We have three great children and six fantastic grandchildren, so a very big thank you to the Army for giving me a great start in life!

‘This race is as much for The Salvation Army as it is for the memory of my parents.’

Jayne Gaffney was born in one of our homes and then adopted by Salvationists. She is running the London Marathon in memory of her father.

‘As Dad would be celebrating his 100th birthday this year, I cannot think of a better opportunity for me to give back something to The Salvation Army and also honour the love of a dedicated, caring and loving father and grandfather. With every step of the 26.2 miles I know I will have Dad with me.’

Running World

If you’re feeling inspired by the stories of our 2016 London Marathon runners and want to support the Army, run for us in the greatest marathon in the world and help us rebuild the lives of those affected by addiction.

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Join Team Sally Army by applying in the London marathon ballot between 2 and 6 May! www.virginmoneylondonmarathon.com We also have a limited number of charity places for more information please email challenge@ salvationarmy.org.uk

If you’re going to put yourself through hell, you might as well do it in heaven.

25.09.16

Marathon | 10K | 5K | Wee Nessie lochnessmarathon.com

The Event Frontrunners

Join Team Sally Army, take part in the greatest marathon in the world and help us transform lives.

Apply in the 2017 Virgin Money London Marathon ballot between the 2-6 of May. We also have a limited number of charity places – please email challenge@salvationarmy.org.uk or go to http://www.salvationarmy.org.uk/london-marathon

Issue 1 2016

Run in this iconic marathon and help us to rebuild the lives of those affected by addiction.

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CLINIQUE PARTNERS WITH RUN OR DYE

TO SUPPORT KISS IT BETTER - BRINGING COLOUR TO THOUSANDS AT PENSHURST PLACE ON 3RD JULY 2016

Running World

C

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linique Run or Dye, the world’s most colourful 5km run and festival will take place in the stunning grounds of Penshurst Place and Gardens, the 14th century Manor House featured in several period film and television shoots, on Sunday 3rd July. Bringing an explosion of multi-coloured fun to the Estate, participants can take on the 5K getting fit and experiencing the vivid colour of Run or Dye in a unique and one-of-a-kind setting.

way. Jojo is an inspiration to me, she feels as passionately about helping other children as I do and when we go for check-ups she always says how lucky she is to be well. The survival rates have improved even during the 12 years of KISS IT BETTER and I know they can improve even more.

It's wonderful we are all helping to KISS IT BETTER. It makes me feel very proud - of our collective achievement and of Josephine.”

Thousands are expected to take part in the Clinique Run or Dye with all participants encouraged to get head-totoe covered in colour, before running, jogging, dancing or walking to the finish line and following in the footsteps of your favourite period drama whilst you go. There is much more planned for the return of Run or Dye to this venue with Clinique surprises, a fifth dye station, majestic medal, more festival and dye throw games and Olympic VIP / female icon joining the MC on stage.

Inspired by the ancient Hindu festival of Holi, also known as the ‘Festival of Colours’, Run or Dye gives runners, walkers and all speeds in-between, the opportunity to experience and celebrate in full colour the thrill of the Festival and introduce the idea of ‘living life on purpose’.

Participants run through the five Dye Zones which ensure there’s no getting away from the all-encompassing and full-on brilliance of the most colourful 5km in the World.

As part of registration all participants will receive a goody bag with their white t-shirt, their very own dye packs, Clinique goodies and plenty more to get geared up for the most colourful 5km ever experienced.

The partnership encourages support for the KISS IT BETTER appeal with Great Ormond Street Hospital Children’s Charity, which was set up by Carmel Allen (ex Beauty Editor for Vogue) whose daughter Josephine was treated at the hospital for Neuroblastoma. Carmel, who will join the event with her daughter, explains: “The premise was really simple, KISS IT BETTER is something every parent says and does when their child is sick or injured. I wanted to turn Josephine's experience into something positive and to help make a difference to the lives of children with cancer everywhere. Twelve years on I feel exactly the same

After crossing the finish line, runners, and spectators, can celebrate in the world famous Dye Festival as the full force of the brilliant colours are blasted all around.

The explosion of dye ensures that this really is the most colourful 5km in the world!

Visit www.runordye.co.uk for registration and more information.

SUNDAY 18TH SEPTEMBER 2016 Enter before Friday 2nd September 2016

Issue 1 2016

#Finish it together www.belfastcitymarathon.com

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Running World

FITNESS & INDUSTRY EXPER TS

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Issue 1 2016

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Running World

YOUR GUIDE TO

RUNNING AT

ANY LEVEL Want to be a better runner? Whether you're a beginner or a serious runner, here are running tips and training plans to get you there.

R

unning just might be the most convenient workout going. You don't need to be a skilled athlete, and there's no fancy equipment involved; just lace up your sneaks and go. It's also one of the most efficient ways to blast fat and burn calories about 600 an hour.

Sure, walking has its benefits, but research shows that running kicks its butt when it comes to shedding pounds. One recent study of 47,000 runners and walkers, from the Lawrence Berkeley National Laboratory in Berkeley, Calif., found that the runners burned more calories and had a far greater decrease in BMI over a six-year period.

The joggers who started out heaviest (those with a BMI over 28) lost up to 90 percent more weight than the walkers did.

Dropping pounds and toning up are hardly the only benefits of this killer cardio workout: You'll also reduce your risk of heart disease and diabetes, boost your mood, temper stress and build muscle, especially in the lower body and core. You don't even need to dedicate a lot of time to reap these rewards; do 20 to 30 minutes, three to four days a week, and you'll see significant improvement.

Ready to hit the road? Follow the plan that best suits your running level. Whichever you go with, add in one day of cross-training (think cycling or swimming) to rev up calorie burn and help prevent injury. Soon enough, you'll feel as if you were born to run.

Issue 1 2016

"Runners are more likely to stay at a steady weight than those who do other forms of exercise, and they're more efficient at losing pounds when they need to," notes Paul T. Williams, PhD, the lead researcher of the study. One simple reason: The higher your workout intensity, the more postexercise calories you continue to burn.

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Your Guide to Running at Any Level

IF YOU'RE A BEGINNING JOGGER Your stats: You're new to running and generally don't work out consistently.

The goal: By the end of 10 weeks, be able to

run for 30 minutes straight and build up to a 5K challenge.

Your coach: Susan Paul is an exercise

physiologist and training program director at Orlando Track Shack Fitness Club in Orlando, Fla.

The plan Very flexible, it involves a combination of run/walk intervals three days a week. Start with three minutes of running and one minute of walking for a total workout of 12 minutes.

As you get fitter, increase the running by one or two minutes, and decrease the walking. By Week 8, you should be running without any walking. Your ideal pace? One where you can carry on a conversation, but still feel like you're doing a brisk walk.

TRAIN SMARTER! 1 Start off on the right foot. Making a small

investment in gear now will save you loads of aggravation later you’ll feel more comfortable and avoid aches. “A good pair of running shoes can help ward off injuries like knee pain,” says Paul. Get a gait analysis at your local running store (it’s usually free) to help determine your ideal shoe type.

2 Stop side stitches. Beginners are often

plagued by this cramp, which strikes like a boxer’s body blow and happens when an overworked diaphragm begins to spasm. To ease the pain, slow down and forcefully exhale each time your opposite foot strikes (so if the stitch is on your right side, breathe out when your left foot comes down). It also helps to massage the area with two fingers. And don’t eat too much before you head out; a full stomach can be a culprit.

Running World

3 Think tortoise, not hare. “The biggest

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mistake most new runners make is they start out way too fast,” says Paul. “It takes time for your body to get used to the demands of running. You have to condition your muscles, ligaments, tendons and bones, not just your heart and lungs.” No matter how tempted you are to push yourself, don’t. Slow and steady wins the calorie-burn race!

IF YOU POUND THE PAVEMENT SEMI-REGULARLY Your stats: You're a "sometimes" runner who does at least three miles without stopping a couple of days a week, most weeks.

The goal: Increase your endurance, run for an hour straight and tackle a 10K by the end of 10 weeks.

Your coach: Jonathan Cane is an exercise physiologist and co-founder of City Coach Multisport in New York City.

The plan: Do three different running workouts

Issue 1 2016

every week, on alternate days. In the first run, build speed through intervals; start with a two-minute speed burst at a challenging but sustainable pace, followed by three minutes of easier recovery jogging. Repeat six times for a total of 30 minutes. As the weeks pass, alternate between building up the speed bursts and balancing out the recovery time.

For your second weekly workout, which focuses on mixing speed and endurance, begin with running for a couple of miles and build up to 4 ½ miles over the course of the plan. The third day helps you build endurance. Focus on covering the distance, not your pace. Kick off with a 2 ½-mile run. Over 10 weeks, try to work up to running 5 ½ miles.

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Your Guide to Running at Any Level TRAIN SMARTER! 1 Make three the magic number. If you're used to running twice a week, says Cane, "three times is your sweet spot you'll get a big bump in both speed and endurance, but it's not so much more that you'll risk getting injured." And if weight loss is a goal, remember that adding just one extra day of running helps you burn an additional 300 to 400 calories, depending on your pace and size.

2 It's OK to hit the treadmill. Some running purists say there's no substitute for the outdoors, but all things being equal, "your heart and lungs don't really know the difference between the road and the treadmill," says Cane. So if it's late in the day, raining or just not a good time to go outside but you really want to keep up your training, feel free to hit the "on" button. To compensate for a lack of wind resistance and natural terrain changes, keep the treadmill deck set at a 1 percent incline.

3 Turn down the music. Yes, pumping JT through your earbuds can power you up that hill, but don't forget to tune in to how your body feels.

"At this stage, you know you can already run for a while," says Cane.

"But it's important to be aware of cues: how heavy you are breathing, or if you have a small twinge in your knee and need to slow down.

It helps keep you from getting injured and makes you more aware of when you can bump up your pace or give a little more effort."

IF YOU'RE AN EXPERIENCED RUNNER Your stats You run three to four times a week for at least five miles nonstop.

The goal: Boost your overall performance speed, endurance and distance over the course of 12 weeks, then challenge yourself with a half marathon.

Running World

Your coach: Andrew Kastor is coaching director at Asics L.A. Marathon and head coach at Mammoth Track Club in Mammoth, Calif.

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The plan: In Week 1, run three to four miles at an easy pace (think 5 on a scale of 1 to 10) on your first day; four to five miles on Days 2 and 3; and five to six on Day 4. In subsequent weeks, keep doing one easy-pace day, and vary half-milelong to mile-long speed intervals. The detailed schedule also tells you how to add in race-pace workouts, so you can hold your speed for longer distances.

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Issue 1 2016

JESSIE PAVELKA The Programme J

essie Pavelka is an internationally recognised fitness and wellbeing expert. He has appeared on TV with his life-changing work on Obese: A Year to Save My Life and Fat: The Fight of My Life. He’s motivated the masses on ITV’s Motivation Nation in 2014 and headed the ‘Sugar Free’ campaign on Good Morning Britain in January and June 2015. Jessie is an ambassador for Cancer Research UK Race for Life, and has his own brand ‘Pavelka’, which offers a range of seminars, bootcamps and an interactive online community based around his philosophy of true health.

My work as a trainer gives me the privilege of helping people take charge of their bodies and their lives. Over the years I’ve trained many people, with a diverse range of goals. Some clients are already pretty fit and looking to take things to the next level or to train for a specific sport or event. Other clients have been starting from tough places, maybe recovering from injury or illness, or have a significant amount of weight to lose in order to get healthy. The Programme is designed for people at different starting points, with an understanding that our journeys to fitness never really end.

Running World

It is powerful to witness overweight and unhappy clients become confident, fit people, but losing weight is just part of the story. I have realised that true fitness is more than just physical – it has four key elements:

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• Eating nutritious, delicious food. This means eating whole foods that fuel your workouts, promote your health and make you feel good.

• Moving more. This involves improving your strength and endurance, your agility and flexibility, and boosting your metabolism.

• Living mindfully. You need to take time each day to breathe, relax, reflect and remind yourself of what you want and how much you already have.

• Connecting with people who care about you.

It is crucial to cultivate some key relationships – including the one you have with yourself – as this will help sustain and inspire you to be your best self.

Jessie’s book The Programme is a unique 21day plan that has already changed the lives of many. In this extract from the book, he shares his philosophy.

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Issue 1 2016

These elements can be summed up in four simple words: Eat, Sweat, Think and Connect. When you do these things, your body will get faster and stronger than it is right now. You will sleep better at night and be energised and empowered as you move through your day.

You’ll have more patience and compassion for the people around you. And you’ll look better. But, more importantly, you are going to feel good – and be happier.

The Programme workouts

Running World

The Programme is a 21-day cycle designed to get you started on the journey to lifelong fitness. It begins with four days of fitness assessments, which examine your strength, metabolic and athletic fitness, and your endurance and flexibility on the slow burn and yoga flow sequence. These workout

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determine the level at which you should start your training schedule.

I have divided the Programme workouts by level: Beginner, Intermediate and Advanced. Once you have completed the four assessment days, The Programme alternates days of ‘Burn’ and ‘Build’ workouts. Burn training is designed to improve your endurance (stamina) and agility, while the Build days work on building your strength. I want people to be able to use my workout plans for as long as possible. If you’re improving when you repeat the assessment tests, you take it to the next level workout and see how that feels.

Here’s how the training schedule pans out followed by an example of the intermediate strength training workout for Day 8.

Ed Telling/M arie Curie

Run for us this year

runs in the world ty ci ic en sc t os m e th of e on Take on tumnal route with this beautiful 13.1mile au athon

on 9 October 2016 - Hyde Park, Lond mcroyalparks16 Sign up now mariecurie.org.uk/

Issue 1 2016

alf Mar The Royal Parks Foundation H

47 Charity reg no. 207994 (England & Wales), SC038731 (Scotland) A699f

HALF MARATHON TRAINING Take on these tweaks to put your half marathon training in the fast lane

Y

ou’re feeling fit, strong and healthy. So what now? If you’ve started coasting from one session to the next now that you’ve made all that initial progress, it’s time to take your workout to the next level.

Not only does your body need a routine shake-up once it’s adapted to exercise, your motivation needs a boost, too. There’s always room to improve, whether you’re a runner, a weights girl or just looking to lose a few pounds – you just need to know how. Try training for a half marathon to break through your barriers and take your results higher.

BECOME A FILM STAR OK, it might feel strange to watch a video of yourself working out, but it’s a great way to check your running technique. Sometimes a movement might feel right when it’s not quite perfect, which means that you’ve made a habit of performing it incorrectly. So, video footage allows you to see if you need to be more upright when running or need to work on your gait.

EAT FOR EXERCISE

Running World

Keeping your weight in check is simple: avoid refined and processed foods, sugars and trans fats and fill up on vegetables, good fats and protein.

But if you hone in on your healthy eating just a little more, you could

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see a huge pay-off when training for a half marathon. What you eat and when you eat it can have a dramatic effect on your results. Take carbs, for example – most people think they’re best consumed before exercise to act as a fuel, but they’re actually most useful after a tough session when the glycogen stores in your muscles are depleted and in need of replenishment. Plus, we’re more sensitive to insulin after exercise, so the effect carbs usually have on blood sugar will be less significant and less likely to be stored as fat. Win-win!

KNOW THYSELF Get familiar with your genetic body type for a tailor-made workout. Are you a mesomorph (naturally low body fat and able to gain lean muscle mass easily); an ectomorph (naturally long, lean and slender and struggle to gain fat or muscle mass); or an endomorph (able to gain both fat and muscle mass easily)? Knowing yourself will help decipher the best way to eat and exercise for the results you want when you’re training for a half marathon.

TRAIN TO COMPETE What drives elite athletes to get up at the crack of dawn to begin a long day of training? You can bet it’s their gold-medal goal. Luckily, you don’t have to be a professional to have a competition goal – sign up for a half marathon to ramp your motivation up a gear.

ALTER YOUR AIMS Struggling to blast the last five pounds through running? Want to shave seconds off your PB? Whatever goal you’ve been working on for last six weeks, change it up if your results are slowing. Focusing on something fresh, like a half marathon, can subconsciously change your approach to training, which might be enough of a tweak to get the effects you’re after.

KEEP A DIARY Studies have shown that keeping a food diary is crucial for successful weight loss. It encourages mindful eating, progress tracking and ensures you can’t get away with lying to yourself about your eating habits.

Well, the same goes for exercise. No more skipping sessions, lacklustre efforts in the gym or excuses for giving your workout a miss. Jot down what you did and when, as well as how you felt before and after the sessions to discover what works best for you.

Run with us on 28 August 2016, through miles of stunning countryside and coastal lanes, before finishing on the beautiful seafront.

Full Marathon, teams of two and five.

REGISTER NOW: guernseymarathon.gg Supporting Guernsey Cheshire Home

Guernsey Marathon 2016 Advert 145x105mm AW.indd 1

22/01/2016 15:32:04

Bridgwater Half Marathon

• flat course • chip timing • ideal for PBs

11am Sun 4th Sept 2016 UKA Licence Number – 2016 - 22724 Entry Fee: £19.50 & £17 for UKA Affiliates

• commemorative medal & towel for all participants

Email: contact@BridgwaterHalfMarathon.co.uk Tel: 01278 453661 / 07809775114

Registered Charity in England & Wales (1089464), Scotland (SC041666) & Isle of Man (1103)

Issue 1 2016

www.BridgwaterHalfMarathon.co.uk 49

YOUR FIRST 5K TRAINING

PLAN D

oing a 5K run can add a new level of challenge and interest to your exercise program. A 5K run is 3.1 miles. Don't be daunted by the distance. A 5K run is a great distance for a beginner. You can prepare for a 5K run in just two months.

Consider using this seven-week 5K run training schedule as your guide. This 5K run training schedule was created by Olympian Jeff Galloway. It's tailored for beginners or anyone who wants to complete a 5K race. You don't have to use this training schedule only for a 5K run. You can also adapt it for a 5K walk.

How to use the 5K training schedule This 5K training schedule incorporates a mix of running, walking and resting. This combination helps reduce the risk of injury, stress and fatigue while boosting your enjoyment of physical activity. Remember, you can run or walk slowly to help your body adjust to this 5K training schedule.

Running World

Under this 5K run schedule, you'll spend a portion of your training walking. For instance, during week one on run/walk days, you'll run for 15 seconds and then walk for 45 seconds, repeating that cycle for 30 minutes.

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As the weeks progress, you'll gradually increase the amount of time running and reduce the amount of time walking. If you're adapting the training for a 5K walk, then you always walk, even on run/walk days.

One day a week, which is Friday on this 5K schedule, is a day of rest from exercise, giving your muscles time to recover. On Sunday, you can either take a second day of rest, or you can enjoy a walk at your choice of distance. On this 5K run training schedule, race day falls on Saturday of your seventh week.

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Issue 1 2016

YOUR FIRST 5K TRAINING PLAN 5K run: 7-week training schedule for beginners

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

On run/walk days, walkers walk only. Runners run for 15 seconds/walk for 45 seconds.

Week 1

Run/walk 30 minutes

Walk 30 minutes

Week 2

Run/walk 30 minutes

Walk 30 minutes

Run/walk 30 minutes

Walk 30 minutes

Rest

Run/walk 3 miles Rest or walk (4.8 km)

On run/walk days, walkers walk only. Runners run for 15 seconds/walk for 45 seconds.

Run/walk 30 minutes

Walk 30 minutes

Rest

Run/walk 3.5 miles (5.6 km)

Rest or walk

On run/walk days, walkers walk only. Runners run for 20 seconds/walk for 40 seconds.

Week 3

Run/walk 30 minutes

Walk 30 minutes

Run/walk 30 minutes

Walk 30 minutes

Rest

Run/walk 2 miles Rest or walk (3.2 km) with Magic Mile*

On run/walk days, walkers walk only. Runners run for 20 seconds/walk for 40 seconds.

Week 4

Run/walk 30 minutes

Walk 30 minutes

Run/walk 30 minutes

Walk 30 minutes

Rest

Run/walk 4 miles Rest or walk (6.4 km)

On run/walk days, walkers walk only. Runners run for 25 seconds/walk for 35 seconds.

Week 5

Run/walk 30 minutes

Walk 30 minutes

Run/walk 30 minutes

Walk 30 minutes

Rest

Run/walk 2 miles Rest or walk (3.2 km) with Magic Mile*

On run/walk days, walkers walk only. Runners run for 25 seconds/walk for 35 seconds.

Week 6

Run/walk 30 minutes

Walk 30 minutes

Run/walk 30 minutes

Walk 30 minutes

Rest

Run/walk 4.5 miles (7.2 km)

Rest or walk

On run/walk days, walkers walk only. Runners run for 30 seconds/walk for 30 seconds.

Week 7

Run/walk 30 minutes

Walk 30 minutes

Run/walk 30 minutes

Walk 30 minutes

Rest

5K race day

Rest or walk

Running World

Source: Galloway, J. Galloway’s 5K/10K Running. 2nd. ed. Aachen, Germany: Meyer & Meyer Sport; 2008:38. Used with permission.

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*The Magic Mile is a training tool designed to help you find a realistic race pace. On the first Magic Mile, warm up as usual and then run or walk one mile (1.6 km) slightly faster than your normal pace. Time your one-mile run/walk with a stopwatch. Run or walk easily the rest of the distance assigned for the day. On each successive Magic Mile, warm up as usual and then try to beat your previous one-mile run/walk time. Your 5K race pace should be one to two minutes slower than your fastest Magic Mile time.

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NUTRITION

Running World

ADVICE

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FUELLING UP FOR

YOUR FIRST 5K The proper prerace fueling will help you stay energised for the race, without leaving you with an upset stomach. Follow these tips to have a great first race.

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tay hydrated. It’s best to sip water throughout

the days before the race. Avoid pounding the fluids right before the starting gun; this could you leave you feeling sick to your stomach or needing to take a break from the race to hit the bathroom.

No need to carb load. The practice of carb loading

(increasing your intake of carbohydrate-heavy foods while cutting back on protein and fat in the days before a race) is geared for events of 90 minutes or longer. And more than likely, you’ll be done with your 5K long before that! For a 5K, it’s likely that you have enough fuel in your muscles—from a healthy prerace meal—to race your best without risking running out of energy. If you attempt to carb-load before a 5K, you’ll end up with lots of kilojoules that you don’t need, which could make you feel bloated, nauseous, and feeling like you have heavy legs by the time the starting gun fires.

Eat a light prerace breakfast.

Running World

If your race is in the morning, consume a 200- to 300-calorie meal one to two hours before the race. The majority of the calories should come from whole, unprocessed carbs.

Keep the meal low in fiber and fat; both take

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a long time to digest. Aim for less than 10 grams of fiber per serving (or less if you have a sensitive stomach); limit fat to five to 10 grams. It’s also a good idea to stay away from the spicy stuff, which could upset your stomach.

Experiment with different foods before training runs so you know what works (or doesn’t work) for your system and there will be no surprises on race day. Try one of these options: Bakery bagel with a small apple plus 230ml of sports drink.

English muffin topped with two tablespoons of jam and a piece of fruit.

Bowl of oatmeal topped with raisins and brown sugar.

Don’t forget the fluids. Be sure to wash down your

prerace meal with plenty of fluids. Aim to consume 500 to 600ml of fluids two to three hours before the race,

and another seven to 300ml 20 minutes before the race begins. It’s okay to have coffee, tea, or a sports drink if you regularly drink those fluids before your runs and they don’t upset your stomach.

For a late-day race, eat light and healthy all day long. If your race is in the late afternoon or early evening, what you eat at breakfast and lunch will have a big impact on how you feel for the event. For breakfast, focus on carbs with some lean protein. You might try oatmeal with fruit, low-fat yoghurt topped with fruit and granola, or a bagel topped with a scrambled egg and some fruit. Cereal is a great bet, but avoid high-fibre cereals (those with more than five grams of fibre per serving).

At lunch, avoid high-fat and high-protein items since they take longer to digest. You might have a cup of pasta tossed with some marinara sauce, plus a cup of skim milk.

(Skip the cheese and buttery garlic bread.) Or you might try a turkey sandwich (hold the mayo and go easy on the veggie toppings) with a bottle of water. Avoid eating until you’re stuffed. You don’t want to arrive at the starting line still feeling full.

of crackers. Or have some energy chews or an energy bar for quick fuel that’s easy to digest. Choose one that is high in carbohydrates and has less than 10 grams of protein and fat. Be sure to wash it down with 200 to 300ml of water or sports drink.

Make time for a pit stop. Plan to arrive at the race with enough time to hit the bathrooms before the race begins without feeling rushed. Arriving at least one hour before the starting gun fires should give you plenty of time.

Don’t do anything new. Whatever you consume, make

it something that’s worked for you during your regular training runs. It should be something that makes you feel energised but doesn’t leave you with an upset stomach.

Don’t try anything new; you don’t want your first 5K to be derailed by a pit stop.

Have a prerace snack if you’re hungry. If you feel

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hungry on the way to the race, have a small snack of 630 to 1,000 kilojoules that quiets your hunger but without filling you up. You might grab a small banana or a handful

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THE VEGETARIAN

MARATHONER’S MEAL PLAN

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REAKFAST: More-Vegetable-Than-Egg Frittata

(recipe, below) and a Hearty Whole-Grain Muffin One egg provides six grams of protein, nearly a quarter of your daily need for selenium, and 11 percent of your daily need for vitamin B12 , a nutrient that many vegetarian runners fall short on. The key is to eat the whole egg – not just the white – since most of those nutrients are found in the yolk. Vegetables add nutrients such as vitamin C, vitamin A and even iron. Pair the frittata with a whole-grain muffin for a quick and convenient source of complex carbs as well as a surprising amount of protein.

MIDMORNING SNACK: Coconut Almond Energy Bar

Making your own energy bars is easier than you think – and they taste way better than any store-bought version. Thanks to the almonds, cashews, sesame seeds and sunflower seeds in this recipe, these energy bars are an excellent source of zinc, a mineral essential for maintaining proper immune function.

Makes: 20 Total time: 25 minutes 2 cups old-fashioned rolled oats 1 cup unsweetened shredded coconut 1/2 cup whole raw almonds 1/2 cup whole raw cashews or peanuts 1/2 cup sesame seeds 1/2 cup raw sunflower seeds 1/2 cup chopped dates or raisins 1 1/2 cups tahini (sesame seed paste) or natural peanut butter 1 cup honey (you’ll need an entire 450g bottle) 1 teaspoon vanilla extract

Running World

Preheat the oven to 175°C. Generously coat a 25cm x 40cm baking sheet with cooking spray.

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In a large bowl, combine the oats, coconut, almonds, cashews or peanuts, sesame seeds, sunflower seeds and dates or raisins.

Put the tahini or peanut butter and honey in a microwaveable bowl and heat on high for 1 minute. Add the vanilla extract and mix well. Add to the oats mixture. Stir until well combined.

Pour the mixture onto the prepared baking sheet and, with wet hands, pat into a rectangle about 2.5cm high

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Running World

THE VEGETARIAN MARATHONER’S MEAL PLAN

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(your rectangle will be about 25cm x 30cm). Bake for 15 minutes, or until the edges of the bars turn golden brown. Do not overbake. The bars will still feel tacky in the centre but will firm up as they cool.

LUNCH: Chickpea, Cherry and Ginger Salad

One cup of chickpeas packs more than a quarter of your daily need for iron – that’s key for vegetarians, who may not get enough of this energy-boosting nutrient (and also 12 grams of fibre per cup, so save this for your post-run meal). Vitamin C – rich mandarin oranges ensure that your body absorbs as much of the mineral as possible.

Makes: 4 servings Total time: 10 minutes 2 cans (440g each) chickpeas, drained and rinsed 1 can (310g) mandarin oranges 1/2 red onion, diced 1 clove garlic, minced 1 tablespoon minced fresh ginger 2/3 cup chopped pecans 2/3 cup dried tart cherries 1 jalapeño chile pepper, minced (wear plastic gloves when handling) 1 cup chopped parsley 4 ounces feta cheese 2 tablespoons apple cider vinegar 2 tablespoons olive oil 1/8 teaspoon salt 1/8 teaspoon ground black pepper In a large bowl, add the chickpeas, oranges, onion, garlic, ginger, pecans, cherries, chile pepper, parsley and feta cheese. Stir to combine. In a small bowl, whisk together the vinegar and oil. Season with the salt and pepper. Pour over the chickpea salad and mix well.

AFTERNOON SNACK: Spinach-Kiwi Cooler, plus plain

low-fat Greek yoghurt topped with Granola The combination of iron-rich spinach and vitamin C – packed kiwi in this low-kilojoule smoothie helps vegetarians meet their iron needs. Blending it with almond milk instead of low-fat dairy milk keeps kilojoules in check, while adding banana helps offset the slightly bitter greens. Greek yoghurt is a concentrated source of quality protein, with 170g providing 17 grams.

Topping it with homemade granola provides a dose of whole-grain carbs – minus the bad-for-you fats found in most store-bought brands.

Makes: 1 serving Total time: 5 minutes 1/2 cup unsweetened almond milk 1 cup fresh spinach 1 kiwi, sliced 1/2 frozen banana, sliced

DINNER: Tagliatelle with Peas, Chilli and Mint

Even though this dish contains no meat, it still provides 15 grams of protein. The surprising source: peas, which are also rich in iron, vitamin C and vitamin K, a nutrient that’s key for healthy bones.

Makes: 6 servings Total time: 25 minutes

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Combine the almond milk, spinach, kiwi and banana in a blender. Process until smooth.

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THE VEGETARIAN MARATHONER’S MEAL PLAN

2 cups shelled peas 1 pound tagliatelle (use linguine or fettuccine as a substitute) 3 tablespoons olive oil 1 tablespoon minced fresh hot chilli (such as Thai) 1/2 cup chopped fresh mint, plus more for garnish 1/2 cup freshly grated Pecorino Romano cheese, plus more for garnish Bring a large pot of salted water to a boil. Add the shelled peas and cook for 3 to 5 minutes, or until tender. Remove the peas with a sieve. Add the tagliatelle to the boiling water.

Meanwhile, put 2 tablespoons of the oil in a medium saucepan over medium heat. When the oil is hot, add the hot chilli and peas, and cook, stirring occasionally, for 2 minutes.

When the pasta is tender, drain it, reserving 1/4 cup of the cooking water. Return the tagliatelle to the pot.

Toss it with the remaining 1 tablespoon oil, the peas and chilli, mint and cheese. Add a bit of the cooking water, if you like, to wet the sauce. Serve garnished with more mint and cheese.

DESSERT: Chocolate Oatmeal Cookie

Chocolate chips, walnuts, and oats give these cookies a chewy and crunchy texture. They use less sugar than many traditional chocolate-chip cookies, but have plenty of rich sweetness thanks to the combination of brown sugar, dark honey and cocoa powder. The latter two ingredients also provide a dose of minerals, including zinc and iron.

Makes: 30 Total time: 50 minutes 6 tablespoons butter, at room temperature 1/2 cup packed brown sugar 1/2 cup white sugar 3 tablespoons dark honey, such as buckwheat 2 eggs 1 teaspoon vanilla extract 1/2 cup all-purpose flour 1/2 cup whole wheat flour 1 teaspoon baking soda Pinch of salt 1/4 cup cocoa powder 2 cups quick cooking oats 3/4 cup dark chocolate chips, or 115g chopped dark chocolate 1/2 cup chopped walnuts or pecans

Running World

Preheat the oven to 190°C. Coat a baking sheet with cooking spray or line it with parchment paper.

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In the bowl of an electric mixer or in a mixing bowl, combine the butter, brown sugar, white sugar and honey. Beat on high speed until smooth and creamy.

Add the eggs and vanilla extract and beat on low speed to blend well.

In another bowl, add the all-purpose flour, whole wheat flour, baking soda, salt and cocoa powder. Stir until well combined. Add to the wet mixture. Stir in the oats, chocolate and nuts.

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THE VEGETARIAN MARATHONER’S MEAL PLAN

Spoon the batter in 1 tablespoon mounds onto the baking sheet. Bake for 10 to 12 minutes, or until set to the touch.

RECIPE

Mark Bittman’s More-Vegetable-Than-Egg Frittata A runner for four decades, RW contributing writer Mark Bittman wrote about his semivegan diet for his new book, VB6, meaning vegan before 6pm.

Makes: 4 servings Total time: 35 minutes 1 tablespoon olive oil 1/2 onion, sliced Salt and ground black pepper 6 cups of any chopped or sliced raw or cooked vegetables, drained of excess moisture if necessary 1/4 cup fresh basil leaves, or 1 teaspoon chopped fresh tarragon or mint leaves (optional) 3 eggs 1/2 cup freshly grated Parmesan cheese Heat the oil in a skillet over medium heat. When the oil is hot, add the onion, sprinkle with salt and pepper to taste, and cook for 3 minutes, or until it’s soft. Add the vegetables, raise the heat, and cook, stirring occasionally, until they soften, anywhere from a couple of minutes for greens to 15 minutes for sliced potatoes.

Adjust the heat so the vegetables brown a little without scorching. (If you’re starting with pre-cooked vegetables, add them to the onions and give a couple of good stirs before proceeding to the next step.)

Running World

When the vegetables are nearly done, reduce the heat to low and add the basil, if using. Cook, stirring occasionally, until the pan is almost dry, up to another 5 minutes for wetter ingredients like tomatoes or mushrooms.

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Meanwhile, beat the eggs with salt and pepper to taste, along with the Parmesan.

Pour over the vegetables, using a spoon if necessary to distribute them evenly. Cook undisturbed for 10 minutes, or until the eggs are barely set. (You can set them further by putting the pan in a 175°C oven for a few minutes or by running it under the broiler for a minute or two.) Cut into wedges and serve hot, warm, or at room temperature.

CAN YOU BEAT THE BAY?

HALF MARATHON, FAMILY WALK OR FATBIKE CYCLE CHALLENGEI

“A unique half marathon event, and certainly to be tried by every runner and half marathon enthusiast.”

If there is one half marathon event that every runner should try, it is the Cross Bay Challenge. Consistently rated one of the UK’s top ten races, this challenge takes you on an adventure right across the North West’s Morecambe Bay. It is one of the toughest courses in the country and the only known half marathon in the world to cross a tidal bay. The course is very much ‘multi-terrain’ – fell runners love it- and the event has been consistently voted as one of Britain's favourite races.

This year’s event takes place on Sunday 7th August and if you haven’t already registered - make 2016 the year you do.

Organised by North West charity CancerCare , runners will start at Hest Bank in Lancashire and finish at the Flookburgh foreshore in Cumbria with a beer tent, hog roast and refreshments to welcome them. Everyone who takes part will also receive a CancerCare Cross Bay Challenge medal.

Set on one of the most beautiful coastlines in the UK against the stunning backdrop of the Lake District National Park, Morecambe Bay has the largest expanse of intertidal mudflats and sand in the country, covering a total area of 120 square miles. The Cross Bay course has been a route for travellers for many hundreds of years providing the shortest crossing from Lancashire to Cumbria. And although the Monks of the Furness, Cartmel and Conishead monasteries who once served as guides have been replaced by ‘expert bay guides’ with GPS and quad bikes, the experience of being out on the sands is no less exhilarating.

FOR MORE INFO AND ONLINE ENTRY VISIT WWW.CANCERCARE.ORG.UK.

Issue 1 2016

Due to the unique terrain, the organisers cannot guarantee the exact distance and for safety reasons, the final route will be set as soon as the tide departs the shore on the day of the challenge. Whilst achieving a personal best is unlikely on the course (running on sand is hard work, not forgetting the wade through the River Kent!) the Cross Bay Challenge is still an absolute must for any runner to experience. The current course record for men is 01:15:48 and 01:31:56 for the ladies – would you like to try and beat that? Experienced Bay Guides Steve and his team will take everyone across the Bay following a safe route, getting as close to the 13.1 miles as possible. There is one guarantee though – you will get wet … very wet!

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Running World

PRODUCTS

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Issue 1 2016

Garmin Forerunner 230

Running GPS Watch

I

t's that time of the year again when we're getting in yet more advanced, updated models of GPS watches. These watches provide us with new technological enhancements to help us perform at our best.

The Garmin Forerunner 230 now replaces the existing Forerunner 220.

If you are familiar with the Forerunner 220 you will have noticed that the watch is lacking many of the common features found in modern GPS watches today. These missing features include the activity and sleep trackers and the 'connect IQ' application which allows you to install 1,000+ connect IQ applications.

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• • • • • • • •

Battery life (GPS mode): 16 hours Waterproof: 50m Alerts: vibrate/sound/visual Ultra light-weight Large visible screen Training calendar functionality Create and follow custom workouts Track your progress on Garmin Connect and share your activities with friends

DUAL LEDS 600 LUMENS RUNTIME 1.5 HOURSQUICK 10 HOURS RUNT RUNTIME HOURS 1.5RELEASE DISPLAY LED DUAL LEDS LED DISPLAY 10 HOURS RUNTIME DUAL LEDS360 ROTATIO RUNTIME HOURS 1.5 600 LUMENS DUAL LEDS360 ROTATION 360 ROTATION 600 LUMENS RELEASE QUICK HOURS RUNTI 1.5 RUNTIME HOURS 10 QUICK1.5RELEASE RUNTIME QUICK RELEASE HOURS DISPLAY LED 1.5 HOURS RUNT DUAL LEDS360 ROTATION RUNTIME HOURS 1.5600 LUMENS ROTATION LEDS360 DUAL 600 LUMENS RUNTIME 1.5 HOURS 10 HOURS RUN QUICK LUMENS 600 RUNTIME HOURS 1.5RELEASE DISPLAY LED RUNTIME HOURS 10 RELEASE QUICK RUNTIME HOURS 1.5 1.5 HOURS RUNTIME LED DISPLAY RUNTIME 10 HOURS LED DISPLAYDUAL LEDS360 ROTAT 1.5 HOURS 10RUNTIME DUAL LEDS360 ROTATION 600 LUMENS HOURS RUNTIME 600 LUMENS RELEASE QUICK HOURS RUN 1.5 RUNTIME HOURS 10 QUICK1.5RELEASE RUNTIME HOURS DISPLAY LED LED DISPLAY 1.5 HOURS RUNTIME DUAL LEDS360 ROTATION 600 LUMENS RELEASE QUICK mount

for high & dipped beam The Forerunner 230 has some multi-sport at max power o ne rl o w s e t t i n m o u n at t m a x p o w features added such as for cycling. These are not included in the Forerunner 220 nor the shows º f o r hmode igh Forerunner 620. l i fbee a m o ºn l o w s e t t i n&g&b adtitpepr ey d for high Let's take a further look at the features of the º ed beam &r d i p p e w Forerunner 230 and examine just how fit o pushes o p x a m t a r high the existing technological boundaries of dipped beam & the GPS watch. m o u n at t m a x p o w e r WAS £89.99 n gº shows mode o ne£59.99 m o u n at t m a x p o rl o w s e t t i m w NOW o u n t& b a t t e r y l i f e shows mode f o r ºh i g h at max powe & batter ylife & dipped beam at max power for high r e w o p x a m t a & dipped b o ne rl o w s e t t i meoaumn at t m a x p o w shows oonewrleomode m o u n at ta m t m rw s e t t i n gº a xa xp &opw t i n gb a t t e r y l i f e w s e tmode o ºn l oshows for high f ew e&r d i p p e d b e a m &a tb amt taexr ypl i o for high Overall we are seeing a lot more advanced on low setting & dipped beam features that have been added to the m o u n at t m a x p o w e Forerunner 230, closing the gap between this watch and the higher end watches. This o ne rl o w s e t t i n g shows mode m o u n at t m a x p o w is the perfect watch for someone looking for & batter ylife shows mode showsº mode running and cycling data information. It has the & b a t t e r y l i f e& b a t t e r y l i f e ability to receive recovery information, which at max power can greatly aid your training performance. for high This feature is normally only available in the am & d i p p e d b ewww.magicshineUK.co.uk EAGLE 600: BRILLIANT

Running World

These applications include: watch faces, data fields and widgets. Additional connected features include live tracking, audio prompts and automatic uploads to Garmin connect.

Forerunner 230 can be bought with or without heart rate.

PROS

Forerunner 620 and above, being higher-end retail-priced watches.

tel: 01604 452423 email: info@magicshineUK.co.uk

NUTRITION PRODUCTS: EDITOR'S PICK Organic Ginger Zinger (70ml shot) £1.49 With 26% organic ginger juice (the rest is 57% organic apple juice and 17% water) this gives a zing! Guaranteed to revitalise and invigorate the senses with the naturally powerful flavour of ginger, making it a great alternative to caffeine-loaded coffee. Certified organic

by The Soil Association. Available at Planet Organic, Amazon, James White

Beet It Sport Products 70ml shot

£1.85

60g Sports Bar

£1.75

A blend of concentrated beetroot juice (98%) with concentrated lemon juice (2%) it contains 400mg natural dietary nitrate per shot. This is equivalent to around 400ml of single strength juice, and provides the maximum intake of nitrate in the smallest volume of liquid possible. There is also the 60g sports bar with 50% oats for slow-release energy. Available at Wiggle, Holland and Barrett, Amazon and James White.

Nutrixxion Energy Gel

with Carbohydrates and Vitamins

£1.59 An easy-to-eat food supplement with carbohydrates and vitamins. The special combination of long-and short-chained carbohydrates and amino acids, vitamins and minerals make the gel to a well-digestible power package. Available in various flavours including Lemon Cola with Caffeine and Green Apple. www.nutrixxion-energy.co.uk

A beverage powder with carbohydrates, minerals, vitamins and carnitine The carbohydrate-rich sports drink guarantees the intake of fluid and ensures optimal care during exercise. The drink contains a balanced blend of carbohydrates, essential minerals, vitamins and amino acids (BCAAs).

Lactose and gluten free it comes in a variety of flavours including Red Fruit, Orange and Lemon. www.nutrixxion-energy.co.uk

Issue 1 2016

Nutrixxion Endurance Drink Carbohydrate Powder 700g Tub £16.99

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NEW COLGATE MAX WHITE ®

TOOTHBRUSH PLUS WHITENING PEN™ The all – new, compact whitening tool that makes it easier than ever to simply brush, whiten and go – with clinically proven ingredients for maximum whitening results

Running World

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olgate® is excited to introduce the innovative new Colgate® Max White Toothbrush plus Whitening Pen™ - the first ever compact toothbrush and whitening pen in the UK with professional whitening ingredient hydrogen peroxide to revolutionise your daily beauty routine in just three easy steps so you can simply brush, whiten, and go!

How to use it?

1) For that irresistibly whiter smile and to maintain great oral health, just brush with your favourite Colgate toothpaste, or Colgate Expert White. The specially designed stain removers and polishing bristles on the toothbrush will work hard to help remove surface stains.

2) Next, twist and pull the pen out from the bottom of the brush and apply the whitening pen one tooth at a time.

The specially formulated whitening gel, which contains hydrogen peroxide, the ingredient used by dentists, starts working immediately to whiten teeth by up to three shades *.

3) Finally, simply twist the pen back into the toothbrush for easy storage, pop back on the shelf and go. No need to rinse, no need to wait, you’ll start seeing model worthy sparkling white teeth every time you smile.

How does it work?

Together with the toothbrush’s professionally designed polishing bristles, the Colgate® Max White Toothbrush plus Whitening Pen™ includes a 0.1% hydrogen peroxide gel, the active ingredient used by dentists.

This unique ingredient reacts with surface (extrinsic) stains as well as significantly whitens teeth deep below the enamel (intrinsic stains) to remove

*With continued use as directed for 3 weeks.

colour and reverse years of yellowing, for noticeable whitening results. This incredible and unique gel makes this pen unlike any other whitening pens out there. It has incredible water repellent properties (hydrophobic) so it sticks to teeth allowing a slow release of its active ingredient, peroxide, so it keeps working both above and below the tooth’s surface all day to give you a whiter brighter smile. No waiting and no rinsing!

Feel like a supermodel with your camera ready smile!

Whilst a confident smile is important for everyone, it’s especially so for models – and that’s why Colgate® is delighted to be partnering with Britain’s Next Top Model to launch this secret whitening weapon.

The much loved beauty and fashion program celebrates its re-launch this year with the appointment of supermodel Abbey Clancy as judge, model hopefuls will be perfecting their white smiles during a very special Colgate challenge, set to air in February 2016 - there’s no better way to celebrate the unique beauty credentials of the new Colgate® Max White Toothbrush plus Whitening Pen™.

New Colgate® Max White Toothbrush plus Whitening Pen™ is professionally designed to give users a simple and effective premium tooth whitening experience to help them feel reassured in their confident smile every day.

Available now in selected retailers, and in all other stores from 9th February 2016.

Together We can make it to the finish line!

Over 3 million people live with diabetes in the UK alone. Support the work we do and run for DRWF in our secured charity places, or choose us as your charity in any organised event.

Funding vital research into new treatments and a cure for diabetes.

‘stay well until a cure is found…’

You can make a difference, help us win the battle against diabetes.

Call us today on 02392 637808 Registered in England, Registered Charity No. 1070607

Diabetes Research & Wellness Foundation

www.justgiving.com/DRWF

www.drwf.org.uk Diabetes Research & Wellness Foundation Diabetes Research & Wellness Foundation

Running 2016

Diabetes Research & Wellness Foundation Leeds Half Marathon - 8th May Burnley 10k - 5th June Hull 10k - 19th June

Visit www.ycr.org.uk/events to guarantee your place and help the people of Yorkshire avoid, survive and cope with cancer.

Leeds 10k - 10th July York 10k - 7th August Great North Run - 11th September Yorkshire Marathon - 9th October

proud one team, one dream

events@ycr.org.uk www.ycr.org.uk/events

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Let’s do them

Registered Charity 516898

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Call us on 01227 750153 or go to

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MAY 28TH TO

JUNE 5TH 2016

National Go Canoeing Week is our annual celebration of all things paddlesport!

Whether you have never picked up a paddle before or you are a seasoned pro there is something for everyone.

With hundreds of events and challenges on oer across England, Scotland, Wales and Northern Ireland. You will ďŹ nd adventure on the water whatever your level!

Discover more:

www.gocanoeingweek.org.uk www.gocanoeingweek.org.uk

Issue 1 2016

GET INVOLVED!

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