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Running FASTER, FURTHER, STRONGER

RUN YOUR FASTEST RACE

by SLOWING down – trust us, it works!

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Summer Shorts

Best designs for warm weather

EASY

Breathe easy

EXERCISES

Control techniques

FOR ALL RUNNERS

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Training

Previews

Tests

THE LOWDOWN ON F45 CLASSES

THREE GREAT EVENTS TO TRY

NEW SHOES AND SHORTS

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Contents | Running

Contents

SEPTEMBER/OCTOBER 2017 ISSUE 15

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26 THIS MONTH

Athletic, tells us about his light bulb moment in China.

ON THE COVER

Our favourite letters from readers.

18 TOWER POWER

41 EXERCISE This issue’s drill: Nordic Hamstring Curls.

11 ON OUR RADAR

Full coverage of this year’s Race to the Tower ultra marathon.

ON THE COVER

10 POSTBOX

42 INJURY PREVENTION

Books, tech and top tips!

Easy exercises to make you a stronger runner.

Tony Phillips’ MAD experiment.

TRAINING & CONDITIONING ON THE COVER

46 Q&A

15 REACH NEW HEIGHTS

26 ...AND BREATHE

Your training queries answered.

Dan Tye takes on the Mont Blanc Marathon.

Get the breathing right and your running will improve no end.

16 NEW MOTIVATION

ON THE COVER

50 KIT NEWS

Graham Ross, co-founder of Kusaga

30 SLOW DOWN TO SPEED UP

The latest bits and pieces for training and conditioning.

12 A MILE EACH DAY

Reduced pace during training can increase pace when racing.

KIT

52 BEHIND THE COUNTER Cover image: Tony West

34 INSPIRED BY THE BEST

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We chat to Game of Thrones star Nathalie Emmanuel.

This issue, we chat to the proprietor of the Simply Running in Hull.

ON THE COVER

ON THE COVER

38 IN THE GYM We give you the lowdown on the popular F45 classes.

54 SHOE REVIEW We give the Asics Noosa ff a good going-over.

38 41

30 ON THE COVER

ON THE COVER

56 SHORTS

78 COMPETITION

98 EVENT PREVIEWS

Best styles for warmer weather.

Your chance to win a stationary bike for cross training at home.

Three great running events this year.

58 SHOE GUIDE Our bumper shoe listing

ULTRAS

ON THE COVER

100 ROVING REPORTERS

80 GUT FEELING

Reports from the Race to the King and the Grimsthorpe 10.

62 KIT BAG Essential gear for autumn running.

Don’t let tummy trouble wreck your race.

102 FIVE BEST

64 TECH REVIEWS

84 MAXED OUT

Accessorise your run with high-tech.

Kirsty Reade reports on the Salomon MaXi race.

106 EVENTS DIARY

66 NEWS & RECIPE The latest products plus a recipe to try.

87 TRENA CHELLINO

114 MOMENT IN HISTORY Another fascinating story...

68 FOODS FOR MOODS

ON THE COVER

Is junk food bringing you down?

88 KIT FOR ULTRAS An in-depth look at what you need.

European races to try this year.

WELL BEING

ON THE COVER

72 POST-NATAL EXERCISE 10-week plan to help get you safely back in shape.

How to stay focused during tapering.

Listings of upcoming races.

50

EVENTS AND ROUTES

94 WILD RUNNING This month’s cut-out-and-keep route is in the Isles of Scilly.

76 TRUTH ABOUT Need-to-know sports drinks.

96 DESTINATIONS

77 Q&A

One reader takes on the Chia Sardinia 7.3.

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Running | Editor’s letter

Running runnersradar.com

Kelsey Media, Cudham Tithe Barn, Berry’s Hill Cudham, Kent TN16 3AG EDITORIAL Editor: Amy Curtis Tel: 01959 541444 Email: rf.ed@kelsey.co.uk Sub editor: Leona Gerrard Deputy editor: Evie Serventi Contributors: Stewart Haynes, Matt Phillips, Kirsty Reade, Dan Tye, Tony Phillips Art Editor: Hallam Foster Illustrations: Richard Mitchelson ADVERTISEMENT SALES Advertising & Creative Sales Manager: Amy Reeves-Clews, 01732 445055, amy.reeves@talkmediasales.co.uk Classified sales: Matt Ryan, 01732 446755, matt.ryan@talkmediasales.co.uk Production: A.T. Graphics 01733 363485 Email: kelseylifestyle@atgraphicsuk.com Production Manager: Melanie Cooper - team leader 01733 362701 MANAGEMENT Managing Director: Phil Weeden Chief Executive: Steve Wright Chairman: Steve Annetts Finance Director: Joyce Parker-Sarioglu Publishing and Commercial Director: David Townsend Retail Distribution Manager: Eleanor Brown Audience Development Manager: Andy Cotton Subs Marketing Manager: Dan Webb Brand Marketing Manager: Rebecca Gibson Events Manager: Kat Chappell Publishing Operations Manager: Charlotte Whittaker SUBSCRIPTIONS Running is published every 6 weeks UK annual* subscription price £31.60 Europe annual* subscription price £38.99 USA annual* subscription price £38.99 Rest of the World annual* subscription price £42.99 *Please note the annual subscription term is for 8 issues CONTACT US UK subscription and back issue orderline: 01959 543747 Overseas subscription orderline: 0044 (0) 1959 543 747 Toll free USA subscription orderline: 1-888-777-0275 UK customer service team: 01959 543 747 Customer service email address: subs@kelsey.co.uk Customer service and subscription postal address: Running Customer Service Team, Kelsey Publishing Ltd, Cudham Tithe Barn, Berry’s Hill, Cudham, Kent, TN16 3AG, United Kingdom Find current subscription offers at: shop.kelsey.co.uk/run Buy back issues at: shop.kelsey.co.uk/runback ALREADY A SUBSCRIBER? Manage your subscription online at shop.kelsey.co.uk/myaccount DISTRIBUTION Seymour Distribution Ltd, 2 East Poultry Avenue, London, EC1A 9PT www.seymour.co.uk Tel: 020 7429 4000 PRINTING William Gibbons & Sons Ltd Kelsey Media 2016 © all rights reserved. Kelsey Media is a trading name of Kelsey Publishing Ltd. Reproduction in whole or in part is forbidden except with permission in writing from the publishers. Note to contributors: articles submitted for consideration by the editor must be the original work of the author and not previously published. Where photographs are included, which are not the property of the contributor, permission to reproduce them must have been obtained from the owner of the copyright. The editor cannot guarantee a personal response to all letters and emails received. The views expressed in the magazine are not necessarily those of the Editor or the Publisher. Kelsey Publishing Ltd accepts no liability for products and services offered by third parties.

Kelsey Publishing Ltd uses a multi-layered privacy notice, giving you brief details about how we would like to use your personal information. For full details, visit www.kelsey.co.uk , or call 01959 543524.

If you have any questions, please ask as submitting your details indicates your consent, until you choose otherwise, that we and our partners may contact you about products and services that will be of relevance to you via direct mail, phone, email or SMS. You can opt out at ANY time via email: data.controller@ kelsey.co.uk or 01959 543524.

Running is available for licensing worldwide. For more information, contact bruce@bruceawfordlicensing.com

WELCOME

H

ello runners! I have some exciting news for you.

Running is about to merge with our sister magazine, Outdoor Fitness! This is great news for runners, as the new, monthly publication will be covering all elements of cross-training in much more depth, while keeping up with the latest innovations and training techniques for running, and throwing in some new ideas to try, such as triathlon, climbing, yoga and even surfing!

The great thing about running is that, to be the best you can, you need to do other sports as well. A strong core and adaptability will help no end with your form, speed and endurance, while challenging you mentally too – there’s never a dull moment! So our new improved publication will take you through myriad ideas to spice up your training. Don’t worry, we’ll still be putting a big focus on running itself and if you’re always looking for your next event, this new magazine is going to be right up your street, as it will include the country’s best events guide; you’ll be spoilt for choice! We still want to hear all about your training and running experiences, and we still want to help you solve your running conundrums, so do keep in touch on the details below. I’ll see you in the first new edition of Outdoor Fitness. Until then, Happy running!

AMY CURTIS, EDITOR CONTACT Email the team at rf.ed@kelsey.co.uk Twitter: @Runfitmag Facebook: facebook.com/RunningFitness

THIS MONTH’S CONTRIBUTORS NATHALIE EMMANUEL: We chat to the Game of Thrones star about her running. p34

MATT PHILLIPS: Find out how much you really benefit from strength training. p42

TOM WAKE: Find out how our competition winner got on with his first ultra marathon. p100

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INFERNO HALF Two runners test their mettle during the Inferno Half Marathon in Switzerland’s Bernese Alps. This is a very tough event as, on top of tough terrain, the race is at altitude, so oxygen levels are lower. The next event includes a triathlon and is in August this year. Find out more on p102 or visit inferno.ch

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POSTBOX We’d love to hear your views, news and reviews

OUR STAR LETTER WINNER can choose between this fabulous Anita Sports Bra (amazon.co.uk, RRP £50) or two sets of men’s running boxers from Runderwear (runderwear.co.uk, RRP £36).

BRAND NEW MAG!

STAR LETTER I agree totally with your sentiments on the benefits of joining a running club which you shared in the last edition of Running magazine.

I was the girl who came last in her school year for the 100m sprint, had no eye-hand co-ordination for any of the team sports and dreaded the games lesson.

I started running seven years ago when I took on the challenge of training for a charity 10km in 2010.

A very unconfident runner – I would sneak out of the house to go running when I hoped the neighbours wouldn’t see me – for a long time I would insist on wearing my sunglasses for every run (whatever the

weather) as I felt this made me ‘invisible’ (go figure!!!). For all the reasons you stated in your Editor’s letter, I would not join a running club.

Then I discovered Running magazine and on reflection, I realise that you became my running club during those early years. With inspiring stories from runners of every level to great insight into how to plan my training, get ready for events, manage my nutrition and what kit to buy, you were with me every step of the way.

Living in The Netherlands, I subscribe to your magazine and wait with eager anticipation for the notification that the latest issue is ready to

download. With your support I have now run a number of events including the Rotterdam and London Marathons.

One of my new year resolutions this year was to ‘face my fears’ and join a running club. And yes, I love it – I train twice a week with them here in Holland. Of course, I realise now that I should have done this sooner, but I want to thank you all at Running magazine for being my first running club and giving me the support I needed whilst I built up enough confidence to join in with others (and dare to not wear the sunglasses!).

Thank you, Nicky

Over the years, we have had so many letters from you, the readers, that vary from a cry for help in training, nutrition and injury, to musings and tips about your own running experiences. The running community is such a friendly bunch, always wanting to chat about how they’re doing and find out what they can do to improve.

That’s why we know you’ll be excited about the up-coming merger between Running and Outdoor Fitness & Adventure (to be called Outdoor Fitness).The new-look magazine will include lots of the usual running-related features but there will also be a big focus on other things you could be getting up to on those cross-training days. There’s so much potential we don’t explore when we stick to our one sport; let’s get out there and try something new! We hope you’re as excited as us about the new-look magazine, on sale in October.

SEND YOUR THOUGHTS ON ALL THINGS RUNNING & FITNESS TO: AMY CURTIS, Editor, Kelsey Media, Cudham Tithe Barn, Berry’s Hill, Cudham, Kent TN16 3AG. Contact by email on: rf.ed@kelsey.co.uk

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On our

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FIND FITNESS FAST! New app RISETODAY is a subscription-free app that helps you find classes and fitness services. With over 100 London studios and facilities already joining forces with the new app, it’s designed to motivate those who are time poor, want to step up their training, or just add some variation to their workouts.

Classes offered include tennis, HIIT, personal training, boutique classes and more. CEO James Jameson says his goal is to improve the wellbeing of more people and remove barriers to exercise: “We want more people to do more fitness so we have a healthier happier world. Simple as that.”risetoday.co

Power of perception

Daily drink A handy and innovative way to rehydrate wh l the run, Phizz contains a mix of essential vitam and minerals which help your body optimally absorb fluids. No fuss or mess, simply pop an drop into a glass or bottle of water and conti your day exactly as you intended. Stocked at Anthony Joshua’s BXR Gym, or order from Ocado or Amazon.

PHIZZ £4.99 x 10, £7.99 x 20 phizz.co

Book club Running Science: Optimising Training and Performance £20, Ivy Press, quartoknows.com, published June 2017 Editor: John Brewer, Prof of Applied Sports Science, St Mary’s University

If you are interested in the science of the many physical and mental attributes of running, such as why we run, how we run, how we improve performance, avoid injury and work within the scope of one’s own biomechanics, then this book is for you. It’s a grounded, well-structured compilation of research findings, statistics and ‘did you know?’ facts

Just one 30-minute exercise session makes women feel stronger and thinner, suggests a study by researchers at the UBC Okanagan’s School of Health and Exercise Sciences. They compared the body image and physical perceptions of women who completed 30 minutes of moderate aerobic exercise with those who sat and read.

Women in the exercise group had significantly higher improvements in their body image. This effect lasted at least 20 minutes post-exercise.

based on current research and insights from of experts in the field, with colour illustrations, photos and creative diagrams throughout. Each chapter explores a different aspect of running, with objective and concise arguments, for and against, for example, best running shoes, best running technique, carb-loading, stretching – and many more.

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Running | Comment TONY PHILLIPS

A MILE EACH DAY

Running for running’s sake is something not many people do, but staying in the moment can be really beneficial to your wellbeing

O

n my early morning mile run I play a game where I wish anyone I see a good morning, and if they look at me I’ll give them a smile. It often takes people by surprise. I once had someone say to me, “Unusual to see a cheery runner!” So, I guess in some ways I’m a crusader trying to change people’s current perceptions that runners are usually grimacing or in some way looking pained as they run. I don’t think it’s a great advert for attracting new people to running.

For me, running and pain shouldn’t be regular companions. I’ve never subscribed to the ‘no pain, no gain’ mantra. While life does have its share of ups and downs, some sadness and sorrow, it also has times of possibility, excitement, happiness and love. I think that running echoes life perfectly.

Having completed four marathons (I won’t say ‘run four marathons’ as I ran/walked three of them (all three far more enjoyable than the one where I made myself run the whole way)), I have experienced pain running and persevered way beyond the point where I desperately wanted to stop but, for me, thankfully those experiences are few and far between.

(For those interested in run/walking a marathon, take a look at: http://www. jeffgalloway.com/training/marathon-training/)

IN THE MOMENT Apart from pushing ourselves too hard when we run, two of the biggest sources of pain we inflict on ourselves, are the pain of past regrets and worrying about the future.

Running gives me the gift of being in the only moment that counts, the present one, not one made up of distorted recollections of my past and what I’ve made those mean, or my imagined future which is unlikely to turn out exactly as I expect anyway.

As my good friend Freddy Jacquin, a fellow MAD (mile a day) runner says, “Our past is unchangeable and not real because our memory is not 100 per cent. The future can only be imagined so in the present moment is not real.”

Susan McFarlane, another MAD runner, said recently, just after she had recorded a personal best in a six mile race, “Top tip – leave the watch

Try to embrace the time you spend running; it might be more therapeutic than you’d think

behind. It makes racing much more enjoyable.”

Running without a watch is my best activity bar none for banishing any past regrets and future worries from my mind and allowing me to be in the present moment, which in my experience is always perfect.

Think about it – you cannot change the situation you are in, as it’s a result of what has already happened (the past). Any energy you expend thinking that something’s wrong is wasted energy, focus instead on changing your next thought or action. The only moment you have the ability to control is the present one.

Changing what you do in this moment is the only way you can change the future.

So when the people I cheerily greet with a good morning and a smile, fail to respond, I don’t judge them. I know that they could well be fighting their own internal demons of the past or the future.

What if everyone in the world who could run, did so without a watch? Run not to win or compete, but just to experience the wonder of the present moment? Don’t you think the world would be a better place?

As Buddha said, “The secret of health for both mind and body is not to mourn for the past, not to worry about the future, or not to anticipate troubles, but to live in the present moment wisely and earnestly.”

TONY PHILLIPS is a personal coach who works with entrepreneurs and leaders. In 2010 he began an experiment to run at least a mile every day. Follow him @AMileEachDay join the MAD experiment at facebook.com/groups/theMADexperiment/

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JOIN THE

Join hundreds of people to walk, jog or run the streets of London and fundraise as much as you can to help save an endangered species from extinction.

8k of urban terrain

. running with Mr Gorilla .. . and welcomed by our Patron Bill Oddie (he crawled the London Marathon 2017)

ÂŁ60 to register and you receive your very own gorilla costume which you get to keep forever! Go to greatgorillarun.org or call 020 7993 6664

@greatgorillarun

Supported by:

Trek Cam 2-10 November 2018

PLACES LIMITED

T kC Trek Cambodia b di and d visit i it A Angkor k W Watt to raise funds for the cancer charity or hospice of your choice For more information and to register online:

www.actionforcharity.co.uk 01590 646410 | events@dreamchallenges.co.uk @DreamChallenges

@DreamChallenges

#BritainVCancer

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Running | Comment DAN TYE

REACH NEW HEIGHTS Suntanned and nursing aching thighs, Dan says the pain of the Mont Blanc Marathon was worth it for the highs

I

’ve just returned from Chamonix. What a place. If you’ve never been to this adventure town in France then you have to go this summer. Take an easyJet or Swiss Air flight to Geneva and after a 1hr 30min bus ride with Alpybus or Mountain Drops Offs you can be in one of the best adventure towns anywhere in Europe.

Since 1979, Chamonix has held an annual trail race that has now grown in to a series of races and every year now, the Mont Blanc Marathon takes place offering a number of trail distances including a marathon (42km) and a longer 80km.

Before 1979 trail running competitions didn’t really exist but runners were already challenging themselves on ‘mountain courses’. The 23km Mont-Blanc Cross was THE challenge to conquer back in the day. The valley’s charm has not stopped growing with its mountaineering, skiing and trail running, activities and today the Chamonix valley has become called The Trail Valley, a name acquired in 2012 with its 500 marked trails (of which 18 are reserved for trail runners) and the annual 17,000 runners registered for the Mont-Blanc Marathon, the UTMB, or the Aiguilles Rouges Trail. The historical course remains practically unchanged since 1979.

For a €60 fee I entered in the 23km distance about two weeks before. With little to no hill training, I didn’t expect to be fast, but I knew I would enjoy the views. Sure enough, the continual climb up to height took its toll on my lungs and on my thighs. It was a hot day, about 36 degrees Celsius and I welcomed every patch of shade from the pine trees. I’ll be honest, I had to fast hike a lot of the uphill and so did many others. What struck me was the number of people taking part – in the thousands. On the morning of the race participants lined up in the paragliding landing field where an MC yelled at the crowds and loud music pumped out getting everyone fired up. The emotion I felt setting off made the hairs on my arms stand up. It’s this that brings people back for more; that sense of occasion and doing something special, unique.

SALOMON PRO TEAM I had the opportunity to meet some of the Salomon running team while I was there,

Reaching a new height with a medal at the end of the 23km Mont Blanc Marathon race

including famous trail runners like Emilie Forsberg, Mia Rai and of course Kilian Jornet. I had a few minutes to speak to Kilian. You might remember in the last issue I wrote about his Everest summit in a record time. Well, what I didn’t mention was that he went up a second time a few days later because he felt he could do it faster. He said: “I had some stomach problems and diarrhoea. I wanted to try again but do it feeling normal.” The other question I wanted to ask was whether he ever feels pain or muscles aches?

Kilian replied: “You get used to it. You know if you are running and training every day. Yes in long races I feel pain, but that’s just normal. You get used to knowing whether it’s pain that will give you a bad injury or when it’s dangerous.”

I also had time to chat with GB runner Tom Owens who told me about his journey in to professional trail running. Tom was originally in to football, but ran a marathon at university. He was friends with Andy Symonds, another runner, who took him on his first fell races. “I just loved it,” said Tom. “But I wasn’t very good (laughs), I just ran more and more and then started doing fell races at weekends. Fell running hasn’t changed much over the years and I hope it doesn’t change, but trail running has definitely become a lot more developed and commercial.”

“I like it when it’s like this, that festival atmosphere,” he enthuses. “It’s just great to see trail running growing.”

DAN TYE took a love of outdoor pursuits with him into the RAF as a pilot. He then became a ski instructor in Canada before turning to journalism, and now edits an online adventure blog. Find him at: @Adventure52mag or adventure52.com

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Comment | Running GRAHAM ROSS

NEW MOTIVATION Graham Ross swore he’d never run the Great Wall Marathon again, but somewhere along the way he had a great idea...

T

welve months ago, I finished the Great Wall Marathon in China for the second time.

I’ll happily admit that I didn’t want to line up at the start the first time, let alone front up again last year, but both dates have proved pivotal in my life.

An unexpected challenge by a friend in Singapore led to my first Great Wall Marathon in 2010, and that friend became my business partner … accepting his challenge led to a new direction in life, and a new business.

People talk about having epiphanies, and I’m not sure if it was that obvious at the time, but looking back, I now know that somewhere on those 5,164 ancient steps of the Great Wall, something changed in me. The location is so spectacular it forced me to forget about my times and acknowledge how lucky we are to have the freedom to run wherever we want, whenever we want.

Are runners born or created? Maybe a bit of both. I have always been involved in sport, but this was my first marathon and I struggled. I screamed in frustration dragging myself up some of those chest-high steps, and at times I cried.

Quitting wasn’t an option so I put one foot in front of the other until I got to the finish line. It wasn’t pretty. But as proud as I was to conquer the Great Wall, I swore once was enough, never again.

THE JOY OF RUNNING Running a marathon is a decent challenge to take on, but there is so much to be gained from the simple act of putting on a pair of run shoes and heading out into the great outdoors. It delivers a bunch of expected and unexpected benefits. We run as individuals but passing other runners, you feel you belong to a global community, an army of foot shufflers, each stride signifying the promise of something … pleasure or pain.

Pushing to new levels of endurance and stretching your physical limits also shows you how to extend yourself in other parts of your life.

I love to exercise outdoors so it terrifies me that the air may become so polluted or the coast and bush trails so decimated that one day there’s simply nowhere for us to run – and it’s not as farfetched as you might think. The effects of climate change are real and being felt around the world and it was the little kids waving and calling out “ni hao” as we passed through tiny villages

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Graham has run this punishing marathon twice – how quickly we forget the pain when we have something bigger on the agenda!

around the Great Wall, that triggered a thought about what I could do to make sure this next generation had somewhere to run.

That fleeting thought led to my friend and I developing a sustainable fabric business – we put our love of exercise together with our desire to make a difference, and came up with Kusaga Athletic. Five years later, I am proud to see our planet-friendly high performance run shirts worn by athletes in events all over the world, including the London Marathon, the New York Marathon, the Boston Marathon, the UTA 100, the Mauna to Mauna Ultra, and last year, the Great Wall Marathon – which leads to the story of why I returned to punish myself a second time.

In 2011, a close friend, Pip, was recovering from a brain tumour when she suffered a disastrous setback that led to an emergency brain operation and many months of slowly and painfully rebuilding her life. Curiously, she put the Great Wall Marathon on her bucket list and I promised when she was well enough her I’d run it with her. At the time she was not a runner, and I didn’t think I’d need to honour my promise anytime soon. But she became a runner and last year, we did a test run of Kusaga’s new shirts yep, in the Great Wall Marathon.

It didn’t get easier in the years since the first attempt, but once again, I was reminded of the incredible benefits of pushing myself beyond what I perceived to be my limit. The positive energy and confidence flows through to so many other areas of life, the pain of the race is soon forgotten. That must be why we keep going back for more.

Running | Comment

GRAHAM ROSS Is co-founder of sustainable and ethical sports apparel brand, Kusaga Athletic. Using plant-based materials, the apparel is environmentally friendly and popular the world over. Find it at kusagaathletic.com

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Live it | Running

TOWER POWER June 10th saw the first ever Race to the Tower through the Cotswolds, starting near Stroud and ending 53 miles later at the iconic Broadway Tower.

This new event makes up a trio of ultras, which also includes the Race to the King and Race to the Stones, both in the South Downs.

Runners (and walkers) had the option to do the whole lot in one go, stay overnight in a campsite at the halfway point, or just do one day/half the distance. Among those lining up at the start was four-time World Ironman Champion Chrissie Wellington, who had never run an ultra before. On winning the women’s race, she said, “Despite once saying I would never do an ultra, I absolutely loved the event and once again realised that we are all capable of so much more than we ever think possible.”

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Running | Live it

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Live it | Running

ABOVE Shuttle buses from nearby train stations and the finish line (where people could leave their cars) ferried participants to the start line.

BELOW There were six pit stop altogether, at different distantces apart. Each one let you know how far you’d come, plus how far it was til you got to sit down again!

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LEFT Starts were staggered with the elites going off first and then other runners and walkers followed on.

CENTRE Super-steep – the route took runners past Cooper’s Hill, where the famous chees rolling happens every year.

BELOW Running editor Amy and her partner Matt took part in the non-stop race.

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Live it | Running

THIS PAGE The route is hugely varied, with the most stunning views across Gloucestershire.

There are also a lot of woodland paths, some of which are incredibly steep and impossible to run. The organisers, Threshold Sports, made sure there were support vehicles all along the way.

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ABOVE “It was a fantastic, phenomenal day from start to finish. It was such a privilege to be able to run (and sometimes have to walk!) the beautiful Cotswold Way with hundreds of others, and get catered for en route!, and second overall,” says Chrissie Wellington, who came 2nd overall and 1st female.

BELOW Running’s Amy and Matt finally crossed the line some time after Chrissie – in the pitch dark!

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RTTK kit Amy and Matt were really pleased with their ultra kit – here’s what they used

NATHAN VAPOR AIRESS WOMEN’S HYDRATION 7LTR BACKPACK £110 This is petite but great for a fully supported ultra and fits beautifully. Loved all the pockets in the front. upandrunning.co.uk

SIS ENERGY GELS £14 for 20 CLIF BLOKS from £3.95 ea Both great energy boosters – depends on personal preference! scienceinsport.com; clifbar.co.uk

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INOV-8 ROCLITE SHOES from £115 We both wore Roclites and they were great – toe box nice and wide to avoid blisters, g g i o 8 co

H W

S £2 0 OO C Th b l bly l gh b d bly waterproof. A lifesaver at the end of a long day. berghaus.com

SALOMON LIGHTNING PRO WP JACKET £112 Sadly we did need waterproofs! This was light and breathable and ideal as we were running in the dark. salomon.com/uk

AGILE 12 HYDRATION PACK £85 Great pack with lots of storage space.

Could’ve done with more accessible front pockets but overall very good. salomon.com/uk

Running | T&C

Training &conditioning Train safely, sensibly and avoid injury, plus ideas on cross-training

IN THIS SECTION… p26

BREATHING

Catch your breath for successful running.

p38 GET

TO KNOW

The lowdown on F45. p41 MONTHLY

p30 SLOW

DRILL

DOWN

Speed up by slowing.

p42 STRENGTH

p34 INTERVIEW

Does strength training help your running?

We chat to Nathalie Emmanuel.

p48 Q&A

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Training | Running

‌AND BREATHE It’s not just about training, nutrition and mental stamina, says Deborah Fraser; the secret to a good run is also in your lungs...

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Running | Training

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Training | Running

W

hether you’re a newbie to the running scene or regularly churning out the miles, you have undoubtedly paid attention to your running form at some point – everything from your gait to your posture. But breathing just comes naturally, right? Well if you’ve ever struggled to catch your breath, panting for air as your chest quickly rises and falls, it’s a major sign that you’re breathing inefficiently, and it’ll be having a huge impact on your performance.

Osteopath Ola Daniewska (om-therapy.com) works with many athletes, and says one of the biggest mistakes people make is taking short, shallow breaths from the tops of their lungs, rather than breathing from deep inside their bellies.

“Taking long, deep breaths has many benefits for the body, from aiding digestion, alleviating stress, improving your posture, and in turn helping to minimise back and shoulder pain. But many of us have adopted the habit of breathing from the chest in these short, shallow gasps, which is more likely to lead to hyperventilation, earlier muscle fatigue and tiredness.”

Here are a just a couple of ways in which you can put your breath to the best use on a run…

FOCUS ON DIAPHRAGMATIC BREATHING The science behind it is simple, breathing deeply from your belly uses the diaphragm – the muscle between your chest and abdomen.

When you inhale, the diaphragm contracts and moves downwards, increasing the lungs’ capacity to their greatest volume and allowing you to take in more oxygen, which boosts oxygen levels in your circulatory system, fuelling your muscles and improving your running performance.

Ola says: “It might feel unnatural to begin with and can take some time to retrain your way of breathing, so practise firstly at home by laying on your back and breathing deeply into your abdomen while relaxing your chest. You should feel your belly rising and dropping down effortlessly while your chest remains still. Once it feels more familiar, try adopting it when you’re walking, jogging, and then syncing it with your running.”

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Running | Training PILATES POWER MOVE YOUR BODY EFFICIENTLY How you hold your body while you move also has a huge impact on your breathing. In the same way that you might feel like you’re not pulling in a full lungful of air when you’re hunched over your desk at work, having rounded shoulders and slumping forwards when you run leads to restricted breathing and impacts on the flow of blood to the muscles when you’re pounding the pavement, too. Ola says: “The importance of posture and arm swing shouldn’t be neglected.

You need to make sure you are staying upright – but not stiff – and lengthening the spine.

It’ll open up your chest and create more space, giving you a better and more efficient breathing pattern.”

F f

OUR RHYTHM f g

ur breathing gged, try hing your hs with your ce. It’s a que popular e practice Chi Running inspired by the Chinese martial t tai chi, which ocuses on the energy (or flowing gh the body, d s to increase the body’s strength and flexibility. There might be conflicting advice on the optimum pattern, but a popular choice is breathing out for three strides and in for two, ensuring you fully exhale and empty your lungs before taking a deep inhale again. Try ditching the headphones so you pay full attention to the sounds of your breaths falling into a natural rhythm with no distractions.

Many runners swear by regular yoga and Pilates sessions, with practitioners believing that the slow, controlled breathing techniques they teach offers big improvements in their physical performance. For a simple move to try at home, have a go at the ‘standing chest expansion’, by standing with your feet shoulder-width apart and knees slightly bent and arms by your side. As you breath in deeply into your abdomen, sweep your arms forward – palms facing inwards like you’re lifting a box – over your head. As you gently exhale, lower your arms to your sides, and repeat four times.

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...AND BREATHE SLOWLY Lowering your breathing speed can help to lower your heart rate, so ensure you always keep your breathing rate relaxed if you’re heading out on an easy run. Most people find it easiest to inhale through both the nose and mouth then out through your mouth, ensuring you exhale gently rather than forcing air out. If you do often find yourself feeling breathless, slow your pace and build up your endurance, then slowly build your speed up over time.

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Training | Running

TO SPEED UP! Want to run faster? Take the pace down a notch for most of your training miles‌ Words JULIE PENFOLD

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Running | Training

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Training | Running

W

hen it comes to those long, weekend runs, do you take it easy?

Is there a noticeable difference in your pace or effort level from how you tackle speed sessions or tempo runs?

If you answered “no” or “not exactly” to these questions you’re not alone.

Running easy is something many runners struggle to get to grips with.

But, if you want to run faster, the message is simple: you need to run most of your training miles at a slower (or, if you prefer, easier) pace.

“There should be a range of paces in your training and there are many physiological benefits from carrying out some of your runs nice and easy,” says Laura Fountain, running coach at Lazy Girl Running (lazygirlrunning. com). “Your body needs a chance to recover and that’s why easy runs and rest days are so important. If you’re always trying to run at your maximum, it will impact on your ability to train well. Without those easy runs as part of your training schedule, hard running days will become more difficult.”

SLOW RUNNING SCIENCE Three is the magic number when it comes to the main reasons why slow running benefits us. Firstly, it aids the growth and density of muscle capillaries, leading to more oxygen creation. This greater capillary density enables oxygen to move more quickly to the cells of your working muscles.

“It also increases the number and size of mitochondria, the little energy powerhouses in your cells,” says Laura.

Thirdly, it teaches your body to burn fat rather than glycogen as a fuel source, aiding fat adaptation. “This is particularly useful if you’re running longer distances as you will have more fat than carbohydrate in your body to use as fuel.” Glycogen from carbohydrate runs out after around 90 minutes, so using fat as fuel will help you to keep going (without flagging) for longer. “If you’re not running easy at least some of the time, you aren’t getting the total benefits of these changes that are happening,” adds Laura.

Running slowly also helps to build base endurance, so when you need to run fast, whether that’s smashing interval training sessions or hitting your goal pace on race day, you’ll be rested and ready to go for it. Plus, if you’ve ever struggled to rein in your pace at the start of a race, running easy can be good for helping you to exercise a little pace restraint.

EASY DOES IT Runners are a competitive bunch and the idea of running slowly doesn’t

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“Some of the best runners in the world train at 50% slower than their race pace for 80% of their training” exactly thrill us. One big misconception is that running slowly will make you a slower runner. Here’s a great example of why that’s absolute rubbish. Laura is a 3.30 marathon finisher and recently entered next year’s Virgin Money London Marathon via Good For Age qualification. Her easy pace is around two to three minutes slower than her race pace. She also runs most of her training miles at that relaxed pace.

“Don’t be afraid to slow down,” she advises. As a minimum, Laura recommends running your easy and long run miles at least 30 seconds slower than your goal race pace.

“It is possible to run slower, it just takes practice,” she adds.

Still not convinced? If your easy and long run pace is essentially the same as your tempo efforts, you’re on a fast track to frustration, fatigue and hampered progress. Running fast all the time is a direct route to burnout

and injury, says Marcus Scotney, GB ultra runner, sports therapist and running coach (marcusscotney.com).

“Training constantly at tempo pace tends to lead to injuries – around 90% of injuries I see as a sports therapist are due to runners overdoing it,” says Marcus. “Some of the best runners in the world, such as the Kenyans, train at 50% slower than their race pace for about 80% of their training.”

Marcus feels part of the reluctance some of us have to running slowly is the negative connotations we associate with the “s” word (slow). Marcus prefers to describe it as running easy and it’s a training approach that has certainly worked for him. “I’ve found I have become faster through running easy, particularly over long distances, such as ultras,” he explains. “For example, I took 20 minutes off my 100k PB, running a sub-seven hour time.”

Running | Training GO SLOW BY: Running a trail route – “Running off-road tends to make slowing down slightly easier,” says Marcus.

“You can’t go too quickly due to the terrain, so you naturally hold back a little.”

Q

Talking to yourself – “Easy running should be fully conversational,” says Ben. “Doing a talk test where you say a sentence out loud will enable you to check how hard you’re breathing and how your words are coming out.”

Q

Signing up to be a parkrun pacer – “Volunteer to pace the 35-minute group – even if you’re naturally a 20-minute something parkrun finisher,” suggests Laura.

“Then you will have a big responsibility to get your slower pace right.”

Q

What’s made the difference for Marcus is running by heart rate. He credits this approach to training with being able to comfortably increase his training load without getting injured.

“I’ve been injury free for the last three years. Previously, I used to have two periods a year where I’d have an Achilles or calf issue,” he adds.

Another training alternative which can help you to run slower when you need to is running by effort. Ben Barwick, running coach at Full Potential (fullpotential.co.uk) is a big advocate of this approach. The effort level scale goes from 0 (rest or very light jog) to 10 (flat out – a burst of speed at the end of a race, for example).

Easy or long runs tend to sit at about a three to five on the effort scale.

“You should be breathing quite comfortably and be able to hold a conversation if you’re running with a friend,” Ben advises.

“Running by effort allows you to take out all the training variables you can’t control that can affect your planned pace and instead run at the right effort level for you,” he adds. “It encourages you to tune into your body and it takes a lot of pressure off runners.”

Take minutes off your race time with a slower training pace

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People | Running

INSPIRED BY THE BEST

NATHALIE EMMANUEL We talk to the popular British actress and Game Of Thrones star about why exercise is so important to her, and her latest involvement in the Speedo Make 1K Wet challenge

Tell us how you got into running and why. How often do you run?

I got into running when I was at school.

I used to run every day but now I mix it up with other things. I’d say I run a couple of times a week.

Do you think running boosts self-esteem and confidence? How has it helped shape who you are?

When you achieve personal goals‌ or beat personal bests, it does wonders for your confidence and self-esteem. When you reach that moment where you want nothing more than to stop, but you make yourself keep going, you realise that it is about mind over matter. All of these things can carry into your everyday life. It gives you the confidence to face other challenges with this kind of resilient attitude, too.

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Exercise fanatic Nathalie Emmanuel is fronting the Speedo Make 1K Wet campaign, which encourages runners to swap one of their 5km runs with a 1km swim in the pool

Running | People

“I always want to encourage people to get active. Health and fitness are a big part of my life�

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Image above left Featureflash Photo Agency / Shutterstock.com Interview Evie Serventi

Can you offer any advice for new runners and triathletes who struggle with confidence or self-belief ?

some absolutely beautiful locations and experience different cultures and people.

I really love walking around a new spot and just people-watching.

The more you do something, the more confident you’ll become at it. And where other people are at has nothing to do with where you are at. Your journey is your journey. It’s personal to you.

Can you share with Running readers any tips on the kind of motivation that has worked well for you?

Sometimes motivating yourself is really hard. My motivation is knowing how crappy I’ll feel if I don’t exercise. Also, I always know I will feel better for doing it. My laziness does sometimes get the better of me though, as I’m sure it does everybody!

Are there any positives in your life in which your running and other exercise has played a part?

Exercise just makes me feel good, physically, emotionally and mentally. When I don’t exercise, I can get lethargic and sometimes feel a little low. I regularly practise yoga and, for me, it is an ongoing physical challenge but also keeps me in tune with myself emotionally. Health encompasses all of these things in my opinion. I also like to box and it’s amazing how good it feels to hit things and take your frustrations or stresses out on the pads or the bag!

What are the best aspects of being an actress, and creating a series like Game Of Thrones?

Travelling to new places. We get to film in

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Tell us about your teaming up with Speedo, and your involvement with the exciting launch of the Speedo Make 1K Wet campaign. Run, Swim, Achieve…

Emmanuel plays Missandei, Daenerys Targaryen’s translator, in HBO’s fantasy drama series Game Of Thrones; getting into the pool to promote the Speedo campaign

I did a movie last year which involved swimming and sitting at the bottom of the pool. It forced me to confront many fears that I’d had about swimming after I had a scary incident at a pool as a child. Over the course of four weeks, I grew in confidence until I was able to sit under the water with an oxygen tank for 10 minutes at time. This

was a huge achievement for me, considering that you would rarely see me even put my face in the water if I could help it when I was swimming.

When Speedo approached me about the campaign, it seemed like a great opportunity to improve my swimming and overall fitness. I’m still working through the programmes, and I would like to be able to complete the advanced programme this year.

As a runner, too, it just seemed like the perfect fit. I always want to encourage people to get active. Health and fitness are a big part of my life.

Who inspires you and why?

I’d have to say Serena Williams. She is an incredible sportswoman. Her dedication, her grace and her beauty are a true inspiration to me. I’m in awe of her, to be honest. Ironically, I might be the worst tennis player there ever was!

What insights can you share about managing expectations, both of others and your own?

Like everyone, I can sometimes have

What is your favourite: Running music?

I actually like to run to any UK grime music! Boy Better Know basically gets me through most 5km runs I do.

Piece of kit?

The kick board for swimming… as it has really helped improve my technique. And my yoga mat. It goes everywhere with me.

Post-run snack or meal?

I like doing plant-based protein smoothies.

Way to relax?

I love to read, watch movies, cook and eat food with friends and family.

high expectations of myself. But in recent years I’ve definitely had a more laid-back approach about such things. I know that when I do something, I want to do my very best at it…

I have a very “what will be will be” attitude… like with auditions… if I get a part, great, if not, fine… I’m looking for the next challenge. When it comes to other people’s expectations of me… they are usually the ones I have for myself. To be kind, work hard, be compassionate to others and to be a woman of my word. With anything else I try not to give too much energy because then you are just putting more pressure on yourself.

What’s next on the agenda for Nathalie Emmanuel?

I’d like to do some travelling. I’d love to get my yoga teacher training qualification and I feel like India is calling me, seeing as it is the birthplace of yoga. But professionally, I’d love to challenge myself with more independent movies that are character-driven stories, where I can really test myself as an actress. Also, I would love to get on stage and do some theatre.

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Training | Running

GET TO KNOW…

FUNCTIONAL 45

WHAT IS F45?

Described as the ultimate functional group workout, Functional 45 (F45) is a high-intensity circuit-based and social group workout, conducted with some great music in order to keep you moving and motivated. Developed in Australia and now taking hold across Great Britain, already with an impressive number of studios established across London, the functional movement circuit class is great fun, offers a variety of power, resistance and cardio exercises, as well as the right amount of challenge – to keep you both motivated and progressing in your strength and cardio fitness.

F45 is now the second largest functional training network in the world, set to have approximately 1,150 franchises globally in 2017.

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TALK ME THROUGH A CLASS Classes will start with a few minutes warm up of dynamic leg, core, upper body and arm exercises, directed by two F45 instructors, who keep you motivated and offer guidance throughout the circuits, advising on how to perform each set.

You’ll go through 29 cardio- and resistance-based exercises, which are split up into ‘stations’. Exercises include power-based (jumps, resistance-band pulls, hand weights) and cardio (cycling, burpees) and many more.

You will repeat the exercises in each station three times before moving on to the next station. This gives you time to learn and improve how you do the exercise throughout each set. Sessions are 45 minutes long and fast-paced, with great music tracks and expert

support. Not to mention you could be burning up to 820 calories both during and after a class.

Sessions are carried out using the latest innovation in fitness-based technology with screens strategically placed overhead, illustrating each exercise, as well as a countdown to your rest period as you move along the circuit and through each station.

You’ll find that each session is increasingly challenging and one of the strengths of F45 is that while it’s predominantly a group-based workout, you are working on your own, focusing on progressing and perfecting each exercise as you go.

Instructors are on hand to help you perfect your technique

“Rest assured, in the first few weeks you’ll discover muscles you never knew you had!”

HOW WILL MY BODY BENEFIT? Your whole body will be thanking you – rest assured though, in the first few weeks you’ll discover muscles you never knew you had! You may well be sore for a while but as your muscles adapt to being worked and your cardiovascular strength improves, you’ll start to feel stronger, more supple and have more energy throughout the day.

Your metabolism will improve and you

can mix up circuits, trying different varieties every few months to ensure your body continues to be challenged and adapts.

Some of the circuit themes are Romans Resistance, which combines resistance and functional movement training to create toned, lean muscles; and the Hollywood workout, which features 27 demanding stations of high intensity circuits to upbeat tunes from a live DJ.

WHO WILL BENEFIT? Classes are suitable for all, regardless of age and fitness levels, enabling you to workout at your own pace as you challenge yourself and progress to reach you own goals.

WHAT TO WEAR? Shorts, leggings, Tees or vest. Sweat bands and carry a small towel and bottle of water. And supportive trainers. f45training.co.uk

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Running | Conditioning MATT PHILLIPS

EXERCISE OF THE MONTH: Nordic Hamstring Curls WARNING TARGET MUSCLES: Hamstrings SETS & REPS: 5-10 reps TEMPO: Eccentric: slow, controlled lengthening of muscle FREQUENCY: Twice-a-week strength training program (or as advised if part of rehab plan)

Begin this exercise gently; do not try and lower yourself all the way to the floor.

The safest way to start is perform them in front of a wall or heavy box (see our online video) and slowly increase the distance. Use the wall to push yourself back to start position and aim to initially do no more than 5 to 10 reps.

Performed properly, the Nordic Hamstring Curl can be an excellent exercise, but take on too much too soon and

you run the serious risk of a hamstring strain.

RATIONALE

Hamstring strains are notorious in all sports, but the mechanism of injury in distance running is slightly different. In football and rugby, most hamstring injuries are caused by sudden sprints; in dance and martial arts, injury is typically caused by a sudden need for extreme flexibility (just as in a sliding tackle in football). In distance

running, there is rarely a need for sudden sprints or extreme flexibility. The point of greatest hamstring load is reached every time your knee swings in front of you prior to foot landing. At this moment, the hamstring muscles work hard to control the straightening of the knee, and they do this by decelerating the rate at which they lengthen. It is not lack of flexibility that puts the hamstrings at risk of injury, it’s lack of strength while they

METHOD

1 Kneel down opposite a wall or box and have your partner hold your ankles (or alternatively find a way to immobilise your feet). For the warm-up, set (especially if you have never done this exercise before) make sure the wall/box is close to you.

2 Keeping your waist and back straight, slowly lower your body towards the wall/box in a controlled fashion by bending at the knees.

By resisting any bending at the waist, you’ll feel the hamstrings in the back of the upper legs tense as they control and decelerate the movement.

3 Once you reach the wall/box, push yourself back to the start position and repeat. Do not try and pull yourself back up to start position with no hands. Save this for a few weeks’ time when your hamstrings have become stronger.

4 If you can comfortably perform ten repetitions, progress the difficulty by increasing the distance slightly between you and the wall/box. Be aware that just a slight increase can make the final part of the exercise surprisingly more difficult.

lengthen, something we call eccentric strength.

The easiest way to picture the eccentric action of a hamstring muscle is to imagine yourself lying face down on a hamstring curl machine. As you raise your heels towards your bottom to lift the weight, the hamstrings shorten. This is called a concentric contraction.

Now, slowly lower your heels (and the weight) back down – the hamstrings are now working hard as they lengthen and control the lowering of the weight. It is this eccentric contraction that mimics the demand on the hamstrings during running.

Research suggests that the Nordic Hamstring Curl exercise is an effective way to improve eccentric strength of the hamstrings and therefore reduce risk of injury.

IN CONCLUSION

Nordic Curls can be very useful in the later stages of rehabbing hamstring injury. In the earlier stages, you will need to perform less strenuous exercises like bridges and light deadlifts, but towards the end of your rehab some Nordic Curls may be just the right thing to prepare you for a return to running, especially uphill runs, sprints and intervals where the demand on the hamstrings is greater. Whether you are recovering from a hamstring strain or looking to reduce risk of future injury, include some suitably graded eccentric hamstring strength training into your week.

MATT PHILLIPS is a Running Injury Specialist & Video Gait Analyst at StrideUK & Studio57clinic in Sussex.

Follow Matt on Twitter: @sportinjurymatt See a video of this warm-up at runnersradar.com runnersradar.com

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Running | Injury prevention

SQUATTING: STRENGTH TRAINING FOR RUNNERS Make significant improvements in your power, and reduce injury, with these useful exercises…

F

or many runners, the idea of lifting weights in a gym is not met with much enthusiasm. For most of us, running is all about enjoying the freedom of the great outdoors, not being stuck in a dark room full of grunting, sweating individuals f lexing in a mirror. And we all know someone who manages to run as far as they want and as often as they want without doing any gym work at all, so why should we worry about it?

STRENGTH TRAINING FOR PERFORMANCE Proving that a specific training intervention has directly lead to an improvement in performance is a notoriously tricky task as there are so many other variables that could have also played a part. Most evidence is anecdotal but it’s worth bearing in mind that nearly all elite runners spend a lot of time lifting weights.

At the London Marathon this year, Mary Keitany of Kenya managed to beat Paula Radcliffe’s 2003 women’s only record by 41 seconds by running 2:17:01; however, Radcliffe’s overall record of 2:15.25 (set in a mixed gender race in 2003 with male pace runners) remains unbeaten. Despite the recent proposal by European Athletics to erase world records set pre-2005 (before the IAAF routinely stored blood and urine samples), Radcliffe’s record is still regarded by many as testimony to a specialised weight-lifting program that saw her maximum vertical jump

increase by 10cm. In other words, she managed to increase the power in each of her strides and in doing so set a world record that still stands 14 years on.

Interestingly, these strength gains naturally saw her sit-and-reach flexibility test decrease by 4cm, which may come as a shock to runners who believe being able to touch your toes will help you become a better runner.

As far as running goes, being more ‘flexible’ really isn’t as much of an advantage as mainstream media would have us believe. Running is essentially a series of hops from one leg to the other; every time your foot lands the muscles and tendons act like springs, absorbing and storing energy from the ground and then using it to propel you forwards (referred to as the Stretch-Shortening Cycle). A loose (flexible) spring with very little tension will absorb and release very little energy; in contrast, a stiff (strong) spring will store and release far more energy each stride. For runners, “stiffness” should not be an ugly word; it should in fact be a goal, and one that is best achieved through suitable strength training.

STRENGTH TRAINING FOR INJURY PREVENTION As far as injury prevention goes, research is far clearer. A systematic review in 2013 (by Laursen et al.) of over 25 studies of exercise interventions designed to prevent sports injuries concluded that strength training could reduce sports injuries to less

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than a third and overuse injuries by almost 50%. Though this study was not specific for runners, most running-related injuries are caused by overuse, so this is a significant find for distance runners of any level. The study also concluded that as far as injury prevention goes, there is no beneficial effect for stretching. With what we now know about the Stretch-Shortening Cycle we discussed, this should come as little surprise. My mantra holds: if runners put as much time and effort into doing strength work as they do for stretching, overall injury rates would probably fall considerably.

The squat exercise not only helps you develop more powerful hip extension; it can also help you eliminate any compensatory movement that may be weakening your stride or increasing susceptibility to injury. Although research has yet to fully understand why some types of movement at the hip correlate with injury in some runners but not others, if you are a runner already suffering from pain then modifying the hip movement within your running form could be a great way to promote recovery.

TARGETING THE GLUTES WHEN YOU SQUAT The squat is typically regarded as a way to strengthen the muscles on the front

SQUATS FOR RUNNERS One of the foundational strength training exercises for runners is the squat. In order to understand why this exercise can be so beneficial, let’s consider some of the principal movement required during running.

In contrast to walking, running is all about driving the leg back behind you, an action we refer to as hip extension. Think of the ‘pawing’ action that a bull makes in preparation to charge, driving its front leg downwards into the ground and scraping it back; in running, power comes from this same kind of action: starting the moment your knee has come up in front of you, you are in effect driving your leg downwards into the ground (hip extension) and then driving the leg back underneath you (continued hip extension) until the foot eventually leaves the ground behind you (referred to as toe off). When you push upwards from a squat position, your feet are likewise driving into the ground as your hips extend.

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of the thighs, i.e. the quadriceps.

Though these muscles are indeed the major provider of braking and support during running, another great advantage of squats for runners is development of glute strength.

When we talk about glutes, we are referring to the gluteus maximus

(buttock) and the gluteus medius and minimus (side of hips).

GLUTEUS MAXIMUS The gluteus maximus is an important hip extender, i.e. it provides that drive of the knee down into the ground and back behind you during running that

Running | Injury prevention

WAYS TO WORK THE GLUTES IN A SQUAT If strengthening of the glutes can help recovery from injury, reduce risk of future injury and optimise running performance, how do we make sure our squats are involving the glutes as much as possible?

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we mentioned earlier on. When walking, the gluteus maximus is hardly used at all; when running at low speeds it assists the hamstrings to provide hip extension; at higher speeds it takes over as the main provider of propulsion. It also helps trunk control (not bending forwards excessively at the waist) and stabilises the hip as the knee rises in front of you.

GLUTEUS MEDIUS AND MINIMUS The gluteus medius (and minimus) is a hip abductor, i.e. it moves the leg sideways away from the body. Though you obviously don’t do this action when you run, the gluteus medius on the weight-bearing leg works to stop the opposite side hip (the side of the non-weight bearing leg) from falling excessively. Studies have linked excessive hip drop with ITB syndrome and lower leg injuries, showing that movement at pelvic level plays a great role in what happens down at foot level.

IN SUMMARY When it comes to coming back from running-related injury and reducing risk of further problems, the research supports incorporation of a two-times-a-week strength training programming, in particular targeting the glutes and hamstrings. Squats are a good example of an exercise that when tweaked slightly can strengthen not only the front of the legs but also the all-important muscles on the back of the legs. Studies suggest that if the relative strength of the glutes and hamstrings to the quads falls below a certain level, then risk of knee issues increases. Make sure you include squats in your weekly strength training programme and be sure to let us know if you see the benefits!

WEAR A RESISTANCE BAND You may have noticed in the squat photo earlier on I am wearing a blue resistance band just above the knees. Given that the glutes function as abductors and external rotators, performing a squat with a resistance band just above the knees can help remind us to maintain an abduction and external rotation of the thighs during both the downward movement and the upward movement of the squat. In doing so, you will immediately feel the glutes working harder, especially when you start challenging yourself by holding added resistance like a medicine ball or kettle bell.

we need to work on. One thing we know is to stimulate strength gains you need to perform the exercise to exhaustion. Performing 12 squats with just your bodyweight when you could easily do 20 is not going to stimulate your body to get any stronger. My recommendation is therefore to use a resistance (kettle bell, medicine ball, dumbbell, etc.) that is heavy enough to stop you from doing more than 10 repetitions, referred to as your Ten Rep Max (10RM). Have a rest, then perform a couple more sets. Over time, when you discover that you can do more than 10 reps with that weight you will need to increase the weight.

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STICK YOUR BUTT OUT There are countless ways to perform a squat as it all depends on what you are trying to achieve.

One great way to involve the glutes more is to make sure you start the movement by moving your butt backwards. Many runners start the squat by moving the knees forwards as it makes more use of the already stronger quadriceps muscles, so moving the butt back may make you feel less stable, but that’s exactly what we’d expect if you are hitting a weaker muscle. Placing a chair behind you can be a good way to build confidence and provide yourself with a tangible target for your butt.

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USE ENOUGH RESISTANCE How many repetitions and sets to perform for an exercise is still a very grey area. Many distance runners assume that in order to train for endurance we should be lifting light weights for many reps but much of running performance is actually about the power you produce with each step. Running is essentially like a series of hops from one leg to the other, so it is the power of each hop

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AIM FOR DEPTH (BUT KNOW YOUR LIMITS) How deep you can squat while maintaining good form will depend on a number of factors including ankle mobility and hip strength. It could be argued that the deeper you get, the more you will work your glutes, but it is important that you do not sacrifice form for depth. Seek advice from a professional for squat technique, especially if you are experiencing any pain, as it can save you from injury and help you make greater gains. And remember, as humans we are not all built exactly, so we won’t necessarily all move in the same way.

MATT PHILLIPS is a Running Injury Specialist & Video Gait Analyst at StrideUK & Studio57clinic in Sussex.

Follow Matt on Twitter: @sportinjurymatt

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Advice | Running There’s plenty you can do to stay fit without annoying the neighbours!

Q&A Can you recommend any low-impact exercises?

I live in a top floor flat and want to get fitter – what exercises can I do at home that won’t mean crashing around and bothering my neighbours who live below? Do you have any advice for diet supplements that might help too? Amy

Q

A

If you are just introducing fitness into your lifestyle or ‘starting over’ postbaby or after and injury, the key to success lies in doing effective exercise but at your own pace.

High intensity interval training is all about fastpaced workouts that torch calories in a fraction of the time, so there is no need to spend hours in the gym – praise the lord! And the beauty of timed workouts is that you set your own pace – just make sure it challenges you. HIIT should be as intense as you can make it.

HIIT FOR BEGINNERS Do three rounds of lunges for 20 seconds, followed by 10 seconds of rest before moving on to three rounds of press up for 20 seconds, with 10-second breaks; followed by three rounds of squats, and three rounds of crunches before going back to lunges.

Repeat this for 10 minutes TURN IT UP FOR 20 MINUTES THREE ROUNDS, EACH WITH 45 SECONDS OF ACTIVITY FOLLOWED BY 15 SECONDS OF REST: Q Mountain climbers Q Squats Q Bicycle crunches Q Tricep dips (on a chair)

OLIVIA COONEY is training the elite crop of London, from the socialites to the superstars at various pop-up retreats around the world.

Fitness has always been an important part of Olivia’s life, spending time establishing workout routines that can be done in half the time with twice the benefits.

LoveBeetroot.co.uk

ADVANCED FOR 30 MINUTES THREE ROUNDS, EACH WITH 45 SECONDS OF ACTIVITY FOLLOWED BY 15 SECONDS OF REST: Q Sit ups Q Press ups Q Crossed mountain climbers (opposite knee to elbow) lunges Q Tricep dips (on a bench) Q Plank Whether you work out regularly, want to do more, or want a simple dietary tweak that can deliver real health benefits, you can’t beat beetroot. Science shows that the unique mix of nutrients, antioxidants and other beneficial plant compounds in beetroot can not only boost sporting performance and recovery, but also deliver potentially important benefits in terms of cardiovascular health.

That really is a winning double, because increasing activity levels builds stamina and strength, and releases all sorts of feel-good body chemicals like endorphins – and anything which reduces the risk of muscle soreness and supports muscle repair will help maintain momentum.

What’s really interesting is that it looks as if the less fit someone is, the more of a boost they can get from beetroot. Adding beetroot to your diet, or rehydrating with beetroot juice or smoothies, makes sense if you want to get the most out of your workout and support post-exercise muscle recovery.

DO YOU HAVE A QUESTION? Email Sarah at rf.expert@kelsey.co.uk with ‘Q&A’ as the subject. Or ask us via Facebook: facebook.com/RunningFitness

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Q&A I have pain in my hip – what could be causing it?

I was recently diagnosed with sacroiliac joint dysfunction. I am seeing an osteopath and getting regular sports massage to help. I understand that it will take a few sessions until I am realigned again, but is there any exercise you know I can do to help me?

Nadia A

Q

A

Sorry to hear you are suffering. The pain associated with sacroiliac joint dysfunction can be very unpleasant and it must be really frustrating not being able to run. The sacroiliac joint (commonly abbreviated to SIJ) connects the sacrum to the pelvis and is an area of the body that creates a lot of debate among therapists, sometimes quite fierce. I have obviously not assessed you in person, so am unable to talk specifics with regards to your case, but I feel it is important that runners like yourself are aware of the opposing ideas over many SIJ diagnoses.

Many therapists (including myself) are taught how to detect “restrictions” in the SIJ via “palpation” (feeling with the fingers) and told that these restrictions can cause pain.

Get rid of the restriction and you get rid of the pain. The problem with this traditional line of reasoning is two-fold: firstly, modern research suggests that it’s not as easy to test or measure SIJ movement as we would like to believe. The SIJ really doesn’t move that much (a few mm at most) and natural variance in human anatomy means traditional tests are notoriously unreliable.

It is likely that much of the movement (or lack of

MATT PHILLIPS is a running performance coach and injury specialist at StrideUK and Studio57clinic.

Follow Matt on Twitter: @sportinjurymatt

movement) that a therapist “feels” during traditional SIJ tests is a product of the therapist’s expectation based on symptoms presented.

Secondly, there is no evidence that either a reduction or increase in the small amount of movement available in the SIJ actually causes pain. For example, the SIJ is known to loosen during pregnancy but not all pregnant women show any SIJ-related symptoms.

GRADED REHAB PROGRAM Modern theory suggests that in the majority of cases, pain felt around the SIJ is caused by an overload that has put the tissues/nervous system into a protective state. For some people, activity modification may be enough to recover but for others a suitably graded rehabilitation program is required to remove this protective state, otherwise it can literally hang around for months or even years.

Rehabilitation programs will vary from case to case but essentially we are talking about (a) making sure that nothing in current choice/level of activity is keeping the body/system irritated, and (b) exposing the muscles around the SIJ to a gradual, progressive load that promotes a reduction in system sensitivity and restoration of normal, pre-injury thresholds.

Exercise choice depends on how irritated the patient’s tissues/nervous system are. Muscles that typically need targeting are those on the back of the body, e.g. erector spinae (lower back) glutes and hamstrings. Manual therapy can help alleviate pain and allow faster progression in exercises, but it is important that patients realise that manual therapy is not “fixing” or “realigning” the joint.

I hope this helps answer your question, Nadia. If your current therapist claims that the manual techniques they employ are “realigning” your SIJ, I’d personally consider looking around for a more up-to-date, evidence-based practitioner. Stay in contact and let me know how it goes!

DO YOU HAVE A QUESTION? Email Matt at rf.expert@kelsey.co.uk with ‘Q&A Matt’ as the subject. Or ask us via Facebook: facebook.com/RunningFitness

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Running | Kit

Kit Everything from tops to tech and all the shoes you could ever want…

IN THIS SECTION… p50 KIT

NEWS

Our favourite gear for this season. p52

INTERVIEW

We chat to Kevin Hayward of Simply Running in Hull. p54 SHOE

REVIEW

p56 SHORTS

Our favourite styles. p58 SHOE

GUIDE

Current designs on sale. p62 KIT

BAG

Autumn essentials. p64 TECH

REVIEWS

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Gear | Running

Kit news Gear and accessories to complement your training

Top choice!

We’re huge fans of ZAAZEE at Running and the latest Alana top hasn’t failed to impress. It comes in a choice of five colours (including zingy yellow, below) and has a looser fit than previous tops so it’s comfy for Pilates as well as running.

Longer fit and racer back are both also very flattering. £30 zaazee.co.uk.

QUICK COVER-UP It’s been a great summer, but those light showers will soon start creeping in again. We’ve been trying out the Breakaway Jacket from Craft and we really like what we see – it’s stylish of course, but it’s also nicely ventilated, so you can stay dry on the outside and the inside! £55, craftsportswear.co.uk.

SUPPORT NETWORK You may have heard great things about Brooks’ new Glycerin 15 shoe and we can confirm they are true!

We were lucky enough to try them out at the launch in Spain a few weeks ago where Bro also launched their br Big Endorsement initia For a shoe that suppor and cushions with ever step, see brooksrunnin com. For more on the Big Endorsement, see brooksathlete.com.

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SPRING IN YOUR STEP Hoka’s first knitted running shoe is sleek, comfy and surprisingly responsive. Derived from the Maori word for ‘spring back’, the Hupana creates the sensation of running fast, supported by super cu hi and minimal weight d d l d l h k .

Running | Gear

Stand up for yourself How many of you spend all day at a desk and need uncrumpling before you can run? This brilliant solution is well worth the investment.

Move your desk up for an hour of standing at intervals during the day and feel the physical benefit straight away. Read our review on runnersradar.com. ProTM36, £365. See uk.varidesk.com.

Heads up This essential Halo Solar Skull Cap (£24.99) has a pullover design and lightweight tail made from a double layer of mesh fabric that provides the equivalent of 50+ SPF sun protection. The Dryline® fabric wicks moisture away, and dries quickly. Grab your 10% discount with RUNFIT code – until end of July. See store.haloheadband.com.

AUTUMN LEGS These super-soft running tights from Newline are a trendy 7/8 length and so flattering, whatever your shape.

After the trend for bold colour and pattern we’ve seen all summer, these are a nice change and great for that transitional time between summer and winter when you’re not sure what to wear. Find them for £45 at newrunninggear.com.

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Kit | Running

BEHIND THE COUNTER

Simply Running In this issue, we head to the east of England to meet up with Kevin Hayward, owner of Simply Running in Hull

A

Words: Stewart Haynes

rriving in Hull via the stunning Humber suspension bridge, it doesn’t take long to locate Simply Running, a specialist running shop owned by Kevin Hayward. It is clear that Kevin has a deep passion for running as he shows me around his shop. Setting up a running business had always interested him, and being made redundant in 2001 took away any excuses, with Simply Running opening in the November of that year.

Kevin has run for many years and he classes himself as a “reasonable club runner over cross-country and road races”. He regularly competed over the marathon distance, and then found that his real strength lay in longer off-road events and 12- and 24-hour ultra distance track races, where he modestly says he “achieved an element of success”. More recently, Kevin has switched to triathlons (sprint and Olympic distance) in both openwater and pool-based events; however, like many runners, he finds the swimming leg the most frustrating discipline.

Kevin’s wife Melanie who works in the shop on Saturdays and at events too, also runs. “She tells people that she is my ‘Saturday girl’, but she keeps on top of all the accounts as well,” Kevin explains. “I have to concede that Melanie is the more fleet of foot of the two of us.

She has a background of track, cross-country and road racing, representing the county and the north of England.” Like Kevin, Melanie has also started competing in triathlons and

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they are both now members of Barracuda Triathlon Club. They first met when they were members of their local running club (East Hull Harriers), and got married on the Isle of Lewis (Outer Hebrides) over 22 years ago, having run the Stornoway Half Marathon the day before. “It gave us our 15 minutes of fame because it was featured in a host of local and national newspapers!”

SIMPLY RUNNING Address: 4 Albion House, Albion Street, Hull HU1 3TD Phone Number: 01482 222169 Website: simplyrunning.biz

LOCAL RUNNING ROUTES We move on to chatting about the local area and I ask Kevin about running in Hull itself.

“We have a wide selection of running routes, either urban or off-road footpaths. There is also the option of the paths along the River Humber with the iconic Humber Bridge as a backdrop – and in the right light, the water even looks inviting! For those looking for more challenging runs, Hull is pretty flat, but the Yorkshire Wolds are just a short drive away where there are numerous scenic and undulating routes to choose from.”

As with most specialist running shops, shoes make up a large proportion of sales and Simply Running gives unbiased advice on footwear options. More recently though, many customers have been asking for help on doing a first triathlon. “As well as triathlons, we’ve noticed a trend for different challenges, such as adventure racing and relay-style ultra events.

There has also been a significant increase in parkruns, which can only be a positive for the sport.” Future plans include the setting up of a small running group from the shop.

Refreshingly, great customer service is clearly evident at Simply Running, and Kevin backs this up by telling me, “We have a genuine interest in all our customers, regardless of their ability. We believe equal respect should be given to a beginner who finds the couch to 5k a challenge, and to someone who can whip round a marathon in under three hours.

We like to think that we offer a professional but friendly and encouraging service to all our customers.” Watching Kevin help a customer, he is happy to not only sell products but also

Running | Kit

to give advice on the importance of rest days and stretching and strengthening exercises to help reduce injury.

Asking Kevin if he has any top tips for Running magazine readers, he’s quick to respond with the following: Get the correct footwear. Go to a specialist running shop and have a gait analysis done.

Q

ABOVE AND RIGHT Experienced athletes Melanie and Kevin Hayward, who run Simply Running in Hull, offer customers advice on the right kind of gear and footwear to buy, and provide gait analysis

Set aside 15 minutes a day for stretching and core work. Do it at the same time each day to get into a routine.

Q

Include rest days in your training schedule.

If you must exercise, try swimming or walking.

Q

Don’t get obsessed with pace however competitive you are. Running should be for enjoyment. We will all get slower as time catches up with all of us. If you time all your runs, try leaving your watch at home once a week – it can be quite liberating!

Q

“As well as triathlons, we’ve noticed a trend for challenges such as adventure racing and relay-style ultra events” runnersradar.com

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Kit | Running

The test

Running takes out the latest running shoes from Asics to put them through their paces

Asics Noosa FF SHOE TYPE: Road shoe PRONATION: Neutral HEEL DROP: 10mm COLOURWAYS: Aquarium/Flash (shown); Coral/Yellow COST: £120 WEBSITE: asics.com

THE TECH: This shoe has been designed to help you run your fastest ever road times. Asics has added gel to the rear of the shoe, without adding weight and used their Impact Guidance System, which they say matches your foot’s natural movement and anatomy.

Extra grip on the soles will help keep you on your feet and it includes the established Flytefoam midsole. Flytefoam is a super-lightweight midsole that bounces back into shape with each stride.

THE FIT: Our runner has a few pairs of Asics already and always found them a good fit, but these came up slightly small. It didn’t make them hard to run in, or too tight, but they were noticeably snug and she felt that it would be worth going up half a size to get a better fit for longer runs. They are well designed for getting on and off though – the gripper tongue and heel give you a good handle on the shoe.

THE RUN: This run was on concrete paths in a park and the shoe was comfortable.

Some surfaces were slightly slippy but the shoe handled them well and felt really

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sturdy. They are a little loud on impact – they just make a bit more noise as your foot lands than some shoes – but it’s not really a problem, just mildly distracting initially. It was a relatively hot day when we tested these shoes and it was refreshing how cool our runner’s feet kept. The ventilation is really quite efficient.

Since this test, our runner has Colour been out Not for the faint several more hearted! Stand out in these for twilight times in the running this autumn shoes and still finds them well ventilated.

THE VERDICT: This is a comfy shoe, even when snug, so probably very comfortable at a slightly roomier size. The run is smooth and you do get a certain amount of energy return with each foot strike, but it’s not as energetic/bouncy as some others we’ve tested. The shoe feels secure and handled minor changes in road surface well – they feel like they would be good to take out on the track as well. The colour is incredibly bright and there are reflective elements for twilight running, while the alternative colour available is more low-key, for those preferring not to stand out.

What’s good?

Very breathable and a nice steady run

Running | Kit

What’s not so good?

Quite loud as the shoe strikes the ground

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2XU X VENT 2 IN 1 MEN’S SHORTS £55 2xu.com/uk Antibacterial treatment Elastic waistband Compression short TESTED Layered design compression shorts mean that these don’t chaffe AT ALL (our tester wore them for an ultra marathon). Nice and light for warmer weather and fit nicely with the elastic waistband. No pockets.

ADIDAS LADIES’ ULTRA ENERGY SHORTS £44.95 adidas.co.uk Sweat guard pocket Layered Drawcord elastic waist TESTED These are short shorts! The extra brief liner means you don’t worry about being too exposed and the wide waistband is comfortable. Climalite fabric does seem to keep you dry.

ASICS FUSE X MEN’S 7-IN SHORTS £29 asics.com/gb Lightweight Open pockets Drawcord TESTED These shorts have no inner brief, which is great for keeping cool in summer and means you can layer if you like/it gets cooler. Our tester liked the fact they can pass as normal shorts on non-run days.

GO SHOPPING

Shorts While the weather stays warm, you can stay cool with these great designs

ODLO LADIES’ SAMARA SHORTS £40 odlo.com/uk Slim fit Lightweight Elastic drawstring waist TESTED We loved the iridescent tape around the bottom of these shorts - it looks great but is reflective in the twilight too. The wider waist is a comfy fit and they come in black or midnight blue as well.

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PATAGONIA MEN’S NINE TRAILS SHORTS £50 patgonia.com Zip pockets Lightweight Brief liner shorts TESTED A late entry to our testers, these were only worn once, but felt light and comfy and we liked the zip pockets for keeping keys safe.

SAUCONY LADIES’ IMPULSE SHORTS £34 saucony.co.uk Waterproof back pocket Brief liner Continuous drawstring waist TESTED Another layered design, which is popular with all our testers, these are also really lightweight and ventilated with mesh side panels.

ASICS FUSE X LADIES’ MESH SHORTS £30 asics.com/gb Wide waistband Drawcord Small pocket TESTED Our tester loved the bright colours of these shorts and found them really lightweight and breathable for hot days. Pockets at the front are handy but there’s a secure waist pocket too.

SALOMON MEN’S EXO PRO TW SHORTS £75 salomon. com Lightweight Built-in undershorts Wash/dry well TESTED These shorts come with compression undershorts which are extremely comfortable. They fit like a second skin, are highly breathable and flexible. Snug and responsive. Great for track workouts, road runs and recovery runs.

BROOKS CHASER LADIES’ SHORTS £38 brooksrunning.com Stretch fabric Moisture wicking Stretch fabric TESTED Perfect for a shorter length that’s not too revealing, these are super comfy and light, plus the moisture-resistant pocket is a great idea.

SALOMON ELEVATE 2-IN1 SHORTS £40 salomon.com Drawstring waistband Soft fabric Back pocket TESTED Light and airy; air circulates freely around the thighs and they feel very roomy. The fabric is super soft and light (it feels silky). The drawstring waistband adds extra comfort and flexibility for size adjustment.

“These shorts became our tester’s go-to for track training: they’re a great fit”

LULULEMON TRAIN TIMES SHORT £52 lululemon.co.uk Stretch fit High rise Mesh venting TESTED These shorts became our tester’s go-to for track training: they’re a great fit, hugging without being too tight, and the stretch fabric lets you really go for some speed with comfort.

SALOMON MEN’S AGILE SHORTS £30 salomon.com Quick drying Sweat wicking Lightweight TESTED These felt great on every run (trail, road, grass, track, long distance).

They are highly flexible which makes them the type of shorts that will suit most runners and types of running.

Very minimal, fast wicking, and stylish.

SALOMON LADIES’ FAST WING TW SHORTS £50 salomon. com Liner briefs Back pocket Breathable TESTED Great running shorts: the lycra lining provides good ventilation and sweat wicking. Comfortable and snug but not tight, what I love about them is the little zip pocket at the back to hold keys/cards, etc. The lycra lining does give you a compression feeling, so if you prefer loose shorts, try the Elevate.

NIKE LADIES’ 3IN PYRAMID SHORTS £25 runnersneed.com Body hugging Flat waistband Cool fabric TESTED These shorts are very flattering – the triangle-shaped gusset is great for ease of movement and the cool fabric is quite effective. Would be a good base layer too.

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*These shoes are reviewed in detail at RUNNERSRADAR.COM

ALTRA OLYMPUS 1.5 RRP: £125 Max-cushioned trail shoe

ALTRA THE ONE 2.0 RRP: £100 Lightweight, Zero Drop™ natural shoe

AMPLA FLY RRP: $120 Carbon fibre guides foot strike and releases energy

ARC’TERYX NORVAN VT RRP: £150 Trail running shoe available spring 2017.

ASICS GEL KAYANO 22 RRP: £150 Gel-cushioned shoe for over pronators

ASICS GEL NIMBUS 17 RRP: £140 Neutral shoe with FluidRide midsole

ASICS GT-2000 4 RRP: £115 Stabilised gel shoe for over pronators

HOKA ONE ONE CLIFTON 2 RRP: £100 Lightweight neutral road shoe

Shoe guide Our monthly selection of the latest styles available at your local independent running store. Updated every issue – watch this space

HOKA ONE ONE CLIFTON 3 RRP: £100 Cushioned comfy road shoe with wide toe box

INOV-8 ROCLITE 325 RRP: £125 Multi-terrian shoe with ankle support

INOV-8 ROCLITE 290 RRP: £105 Trail shoe for wet rock, muddy grass, packed trails

INOV-8 ROCLITE 305 RRP: £115 Durable multi-terrain shoe with superior grip

INOV-8 TRAILTALON 275 GTX RRP: £110 Off-road shoe with Gore-Tex for comfortable, dry feet

JOMA HISPALIS 504 RRP: £70 New gel-cushioned shoe from Spain

KEEN VERSAGO RRP: £79.99 Off-road shoe for walk-runs on the trails

MERRELL MOAB FST RRP: £90 Off-road shoe with air cushion for longer runs

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Men’s

MIZUNO WAVE RIDER 19 RRP: £115 Lightweight neutral shoe

MIZUNO WAVE SAYONARA 2 RRP: £100 Moderate protection neutral race shoe

MIZUNO WAVE ULTIMA 7 RRP: £105 Max protection neutral shoe

NEW BALANCE FRESH FOAM 1080 RRP: £115 Cushioned, supportive shoe with foam mid-sole

NEW BALANCE VAZEE PACE V2 RRP: £100 Neutral, fast shoe with supportive mesh overlays

NEW BALANCE VAZEE 2090 RRP: £120 Light, neutral, flexible shoe with supportive mid-foot

NEW BALANCE 1260 V2 RRP: £110 Premium maximum support shoe

NEW BALANCE LEADVILLE V3 RRP: £105 Odour-resistant trail shoe with gusseted tongue

NEWTON GRAVITY V RRP: £140 Shock-absorbing neutral shoe for fast-tempo runs

ON CLOUDFLOW RRP: £120 Very lightweight neutral running shoe

ON CLOUDVENTURE RRP: £125 Light trail shoe with advanced grip

PUMA SPEED 600 IGNITE RRP: £90 Neutral shoe with forefoot propulsion zone

SALOMON SONIC PRO RRP: £110 Shock absorbing, supportive – great on hard surfaces

SALOMON SPEEDCROS 4 GTX RRP: £125 Weatherproof trail shoe with Gore-Tex

SALOMON SPEED CROSS RRP: £145 Lightweight cushioned off-road shoe

SAUCONY KINVARA 7 RRP: £110 Netural lightweight shoe with Everun heel insert

SAUCONY RIDE 8 RRP: £115 Neutral cushioned road shoe

SAUCONY RIDE 9 RRP: £115 Neutral shoe with EVERUN topsole for smooth landing

SAUCONY TRIUMPH ISO RRP: £125 Neutral high-cushioned road shoe

SAUCONY XODUS GTX RRP: £125 Protective trail shoe for rough terrain

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*These shoes are reviewed in detail at RUNNERSRADAR.COM

ADIDAS ULTRA BOOST UNCAGED RRP: £130 Energy boosting shoes for longer runs

ADIDAS PURE BOOST X RRP: £90 Fast, light shoe designed for women. Sock-like fit

ADIDAS ULTRABOOST X* RRP: £129.95 Springy neutral shoe for 5k to marathon distance

ADIDAS SUPERNOVA RRP: £99.95 Road shoe with Continental™ rubber soles

ALTRA PROVISION 2 RRP: £120 Stability shoe with StabiliPod™ technology

AMPLA FLY RRP: $120 Carbon fibre guides foot strike and releases energy

ASICS DYNAFLYTE RRP: £130 Long-distance neutral shoe with lightweight midsole

ASICS GT-2000 4 RRP: £115 Stabilised gel shoe for over pronators

ASICS NOOSA FF RRP: £120 Cushioned road running neutral shoe

BROOKS ADRENALINE GTS 17 RRP: £120 The latest GTS stability shoe

BROOKS GLYCERIN 13 RRP: £135 Neutral running shoe with super-soft cushioning

BROOKS LAUNCH 3* RRP: £95 Lightweight, neutral, energy-returning shoe

BROOKS RAVENNA 7 RRP: £115 Support shoe with BioMoGo DNA cushioning

HOKA ONE ONE CLIFTON 2 RRP: £100 Lightweight neutral road shoe

INOV-8 ROCLITE 305 RRP: £115 Ultra-grippy trail shoe for diverse terrain

INOV-8 TRAILTALON 275 RRP: £110 Off-road shoe with gusset tongue. For longer runs

INOV-8 TERRACLAW 250* RRP: £120 Extra protection for higher mileage off-road

INOV-8 ROADCLAW 275 RRP: £120 Fast road shoe with protection and grip

LA SPORTIVA AKASHA RRP: £120 Very light, all-rounder trail shoe with deep lugs

MERRELL ALL-OUT CRUSH SHIELD RRP: £90 Waterproof trail shoe

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Women’s

MIZUNO WAVE SAYONARA 2 RRP: £100 Moderate protection neutral race shoe

MIZUNO WAVE ULTIMA 7 RRP: £99 Max protection neutral shoe

NEW BALANCE FRESH* FOAM 1080 RRP: £115 Cushioned, supportive shoe with foam mid-sole

NEW BALANCE LEADVILLE RRP: £105 Stability trail shoe, gusseted tongue, cushioned toe

NEW BALANCE VAZEE PACE V2 RRP: £100 Neutral, fast shoe with supportive mesh overlays

NEW BALANCE VAZEE 2090 RRP: £120 Light, responsive, neutral running shoe

NB FRESH FOAM ZANTE V3 RRP: £95 Lightweight cushioned road running shoe

NEWTON DISTANCE V RRP: £134.99 Reflective lightweight road shoe

NEWTON BOCO AT II* RRP: £119 Off-road shoe with multidirectional lugs

NEWTON GRAVITY V RRP: £140 Shock-absorbing neutral shoe for fast-tempo runs

NIKE AIR ZOOM STRUCTURE 20 RRP: £100 Flexible cushioned road shoe

ON CLOUDFLASH RRP: £77 Lightweight minimal road shoe

ON CLOUDFLOW* RRP: £120 Very lightweight neutral running shoe

PUMA SPEED 600 RRP: £90 Female-specific design with forefoot propulsion zone

SALOMON SONIC PRO RRP: £110 Shock absorbing, supportive – great on hard surfaces

SALOMON SPEEDCROS 4 GTX RRP: £125 Weatherproof trail shoe with Gore-Tex

SAUCONY FREEDOM ISO* RRP: £140 Highly cushioned neutral road and track shoe

SAUCONY RUNPOPS GUIDE 9 RRP: £115 Supportive cushion shoe for road and track

SAUCONY RIDE 8* RRP: £110 Neutral road shoe with foam upper

Your local independent running store will help you find the perfect shoe for your style and type of running. Running is on the search for the best independent stores in the UK – to nominate your favourite local shop, email rf.ed@kelsey.co.uk

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Kit | Running

Kit bag Ease into autumn with these comfortable, cutting-edge and clever creations

GORE RUNNING WEAR FUSION ACTIVE SHELL JACKET £170 This no-nonsense jacket by Gore is perfect for windy and wet conditions.

The lightweight Windstopper Active shell fabric is not only windproof and water-repellent, it is also extremely breathable, making it perfect for autumn running. goreapparel.co.uk

Feature: Stewart Haynes

HAGLÖFS VIRGO JACKET £225 When the weather turns wild and you need real protection from the rain, look no further than this jacket from Haglöfs.

Made from durable 2L Gore-Tex fabric, this adventure gear will keep you dry, while the adjustable hood will offer you much-needed protection, too. haglofs.com/gb

ASICS GT-2000 5 £115 This workhorse of a shoe returns with another classic edition which is sure to satisfy overpronators. Known for its reliable cushioning and stability features, the GT-2000 will keep you on the right track and won’t let you down. asics.co.uk

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THE NORTH FACE FLIGHT SERIES WARP KNIT DUAL SHORTS £85 Made from top-quality fabrics, these shorts really do make a statement. The inner liner offers compression with the FlashDry fabric wicking sweat away, keeping you dry. The low-profile waistband ensures comfort, as does the seamless design, allowing you to concentrate on your running. thenorthface.co.uk

GARMIN FORERUNNER 935 £469.99 Garmin’s newest release, the Forerunner 935 offers the runner (or triathlete) all they could want from a watch. In addition to the accurate GPS and wrist-based heart rate systems, it analyses your training plan and assesses performance and recovery.

All data can be uploaded using Garmin Connect. garmin.com

Running | Kit

SALOMON SKIN PRO 15 PACK £125 Fed up with a backpack which jumps around when you run home? The Skin Pro 15 is a lightweight pack, and cleverly uses stretchy fabrics to mould around your body eliminating unwanted bounce and chafing, too. An update to the strap adjustment system allows the perfect fit to become reality. salomon.com/uk

THE NORTH FACE BASE CAMP TRAVEL CANISTER £30 Using the design of The North Face Base Camp Duffel, this handy storage bag has many uses. Perfect for being used as a wash bag (it has a mirror included, too), it can also s i l h y d obile phone a d g y ergy bar or treat. th hf k

STANCE RUN SOCKS From £11.99 If you are looking for some luxury for your feet, check out the new range of eye-catching running socks from STANCE. Made from a poly/cotton mix, the anatomical left/right shape ensures a great fit around the toes, heel and arch areas. Available in a variety of designs. runnersneed.co.uk 2XU MCS RUN COMPRESSION SHORTS £65 Despite looking like a regular lycra short, this product from 2XU is far from that. The PWX fabric has mapped muscle support, ensuring compression targets key areas, resulting in improved performance and aiding recovery.

2xu.com SNUGS WIRELESS EARPHONES From £199 Earphones have just moved to the next level thanks to Snugs! Using state-of-the art 3D scanning technology, they are manufactured based on the exact shape of your ear. Snugs are made of silicone and fit perfectly into your inner ear, giving you an excellent sound quality.

Available in a variety of styles and colours. snugsearphones.co.uk

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Tech | Running

Accessories

Sunnycam Extreme HD Recoding Eyewear PRICE ÂŁ149.99 WHERE TO BUY halfords.com

Comes with: Q Glasses Q Tinted and clear lenses (both UV400 protection which is good) Q Cable to connect to computer Q Restraining cord, to stop the glasses being dropped.

Q Cleaning cloth Q Quick user guide Q Case to put it all in.

button until it vibrates and the red light stops flashing.

So very simple to use.... well sort of. Easy when you are stationary, but the issue comes when you start moving as the 3/4 second delay in the stop and start process means if you are not paying attention it is easy to take a photo instead of turning it off.

the eyes are looking, so I did get quite a bit of my front wheel.

Fit

Picture quality

Social

Snug and well-fitting on the face but the arms are too narrow and tend to dig in the sides of your head. It would be good to have some sort of width adjustment on them.

I found the quality of the picture good; it was easy to download and I did some editing with video software with no issues. The Full HD 1080p MOV format is a good option. The photos were also surprisingly good quality, at 1920x1080 JPG format. The only issue is you have to keep your head very still to film.

I also used it in a social function etc which did work but camera has no sound, so not good if people are talking to you, etc.

Setup and use I downloaded the user manual but it did not give much more info than the quick start guide; however, the camera is very simple.

While charging it, the small rubber plug on the USB port came off; the restraining lug to stop you losing it broke, it was still possible to push it back in but a little annoying.

The control of this camera is all done with one button, which sounds very easy as it is a push-and-hold to start, push-and-hold to stop and a quick push to take a photo (while the video is recording). So to start push and hold down until the device vibrates and the red light flashes in your view. To stop, push and hold the

Verdict 64 runnersradar.com

TESTED WITH:

Summary Positives: It is well made (with the exception of the USB plug). It looks OK and not obviously a video cam.

The video and photos are a good quality. Very simple to setup and use. Battery life

Negative Need to keep still when recording to stop the shot being jerky or wallowing around. Needs some sort of stabilisation software to try and smooth the video out.

Not easy to see if the camera is on in bright sun.

Need to be able to adjust the width of the arms. No sound recording

Would I buy one?

Yes, as a bit of fun.

However, if you are looking for a serious action video or for coaching analysis it has too many limitations.

Running Forget recording when running: the motion makes footage unwatchable. Only option is to stop and record.

Cycling It works well with cycling, but you need to check if you have started/stopped it especially in sunny conditions.

I had to focus on the subject otherwise the result was quite random and tended to swing violently from subject to you checking the road was clear etc. It records where the head is looking not where

A fun piece of equipment that produces good quality photos and video, but not sophisticated enough for anything more serious.

Running | Wellbeing

Wellbeing Health, nutrition and mindful running for a better performance

IN THIS SECTION… p66 NEWS

& RECIPE

Great products for running and nutrition, plus a tasty pasta recipe. p68 MOOD

FOOD

How what you eat affects your performance.

getting back to it after having a baby. p76 TRUTH ABOUT…

Need-to-know sports drinks. p77 Q&A

p72 POST-NATAL

Part two of our series on

We answer a reader’s nutrition question.

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Wellbeing | Running

Wellbeing news Foods and supplements that have turned our heads this month

Thirsty work

Snack attack Known as the ‘natural sports nutrition’ Tribe bars are packed with nutritious ingredients and good for energy and recovery. Try a delicious flavoured bar, recovery shake or mineral booster. *READER OFFER: Try a TRIBE Pack - a regular delivery of 6 TRIBE products - for £1 using code RUNNINGFITNESSMAG at wearetribe.co (normally £8.65).

With no artificial ingredients and comprising 75% water, 25% natural fruit juice, Zeo soft drinks are a low cal, no added sugar recharge drink.

Available in 750ml bottles or 350ml cans. Cloudy lemon, cranberry and raspberry, peach and grapefruit, orange and mango. Refreshing after a long run or ride in the heat! £2/750ml bottle, £1.19/350ml can drinkzeo.com

MIND POWER Power Gingseng is a natural supplement made of potent Panax Korean Ginseng Roots, proven to help boost memory, alertness and cognitive processing.

Also said to contain effective antiinflammatory properties. £7.99 x 30 caps powerhealth.co.uk

PUMP UP THE PROTECTION Spray sun protection is a great idea for getting those hard-to-reach areas on your back – a must if you want to avoid a racer-back tan this summer! We’ve been particularly impressed with the new Dead Sea Spa Magik SPF50. It offers UVA and UVB protection and is non-greasy, so soaks in nicely with no mess.

Exclusive to Holland and Barrett, it costs £15.95 for 150ml. hollandandbarrett.com

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Face time We love this product so much it’s getting its own space on the page! From the SPF50 range (left) this facial sun screen has a matte finish and vitamins to protect your skin’s balance. It also smells amazing! £17.95 for 50ml.

Running | Recipe

RECIPE FOR RUNNERS

PIPE PASTA WITH PEAS & BROAD BEANS INGREDIENTS Q 400g pipe pasta Q 200g peas (frozen or fresh) Q 200g broad beans (frozen or fresh, outer skins removed) Q 25g fresh mint or flat leaf parsley, roughly chopped Q 1 tbsp extra virgin olive oil Q Zest and juice of 1 lemon Q 1 tbsp crème fraiche or mascarpone Q Salt and freshly ground black pepper Q 25g parmesan cheese, grated

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oaded with sweet peas and buttery broad beans, this fresh and zingy ‘store cupboard’ pasta dish brings you all the flavours of a summer garden and can be knocked up in under 15 minutes.

Gentle on the stomach and with an excellent combo of slow releasing carbohydrate and good quality protein to fuel your longer runs and keep your muscles healthy, this yummy pasta is perfect for the night before a race, or as a lunchtime salad if you’re going to be running later in the day.

PREP TIME 5 MINS COOK TIME 10 MINS YOU’LL NEED a citrus zester, grater, chopping board, knife and two saucepans (one small, one large) NUTRITION PER SERVING Energy (kcal) 433 Protein (g) 20 Carbohydrate (g) 70 Fat (g) 8 Of which sugars (g) 6 Of which saturates (g) 2 Salt (g) 1 Fibre (g) 6

METHOD Cook the pasta in a large pan of salted boiling water, according to the instructions on the pack.

1 2 3

While the pasta is cooking, blanch the peas and broad beans in boiling water for 2 minutes then drain.

Drain the pasta, reserving a little of the cooking water. Then combine the peas and broad beans with the pasta, the olive oil, crème fraiche, the lemon juice and zest, the fresh mint or parsley, a pinch of salt and black pepper and the parmesan cheese.

4

Stir in the reserved cooking water.

Serve with an extra grating of parmesan and more fresh herbs

KATE PERCY Athlete and cook, Kate is passionate about the link between good eating and performance. Her best-selling books, Go Faster Food (£12.99), Go Faster Food for Kids, (£16.99), and Fuel Smart for Race Day (£3.99) bring sports nutrition to life with recipes to help athletes fulfil their potential. They’re available on Amazon, in bookstores, or from her website at gofasterfood.com

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Nutrition | Running

JUNK MOOD JUNK FOOD?

Could what we eat be responsible for how we are feeling on a daily basis?

Research shows that you really do get out what you put in...

Words DEBBIE REYNOLDS

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Running | Nutrition

A poor diet can have the power to put you on a road to feeling unhappy and sluggish

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here has been much talk and quite a lot of research of late into the link between what you eat and your mood. It is becoming more and more apparent that what you eat can have a direct result on how you feel physically and mentally.

It has long been realised that eating is often used to relieve psychological states other than hunger: e.g. to relieve anxiety, boredom or unhappiness, but there has not been so much research into how certain types of foods can affect your mood, until more recently.

“Diet is one of the important factors for our mental health,” says Andrew McCulloch, the chief executive at the Mental Health Foundation. He suggests that the impact of diet on depression has been underestimated but that “there’s a lot of research going on now, and in the next 10 or 20 years we’ll understand a lot more.” In the

meantime his advice is to “mix it up.”

There is no “magic” ingredient or expensive supplement that cures depression, but McCulloch explains that if we eat a balanced, varied diet, we will naturally get all the moodboosting proteins and fatty acids we need, as well as a full range of micro nutrients. I would wholeheartedly agree with his comments, there are certainly no such things as individual super foods. It is the combination, and the way that we combine a range of foods that is important. My father’s words (who was an eminent scientist) always ring in my ears when talking about food: “Everything in moderation, including moderation.” Having said that, there are obviously some foods that are far better for us than others and it is important to know which foods we should make sure that we try and include on a regular basis.

The University of Warwick research indicates that eating more fruit and

vegetables can substantially increase people’s later happiness levels. The study is one of the first major attempts to explore psychological wellbeing beyond the traditional finding that fruit and vegetables can reduce the risk of cancer and heart attacks. The work is a collaboration between the University of Queensland, Australia, and the University of Warwick, England. The study has policy implications, particularly in the developed world, where the typical citizen eats an unhealthy diet. The findings could be used by health professionals to persuade people to consume more fruit and vegetables.

MEDITERRANEAN DIET It has often been said that following a Mediterranean-style diet, which includes plenty of fresh fish, lean meats, fruits and vegetables, nuts and wholegrains along with olive oil, is a beneficial way to eat. This

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combination has proven to reduce depression levels as there is less focus on sugary refined carbohydrates and fatty foods. Spanish scientists from the University of Las Palmas and Navarra studied a group of 10,094 individuals over four years and found that those who followed a classic Mediterranean diet were 30 per cent less likely to develop depression. Researchers from University College, London, who studied 3,468 civil servants over five years, also came up with exactly the same figure: Mediterranean

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style eaters were 30 percent less likely to develop depression. It is thought that while different aspects of the diet may have specific benefits, it may be the combined effect that has the big impact on mood.

This is not really surprising as there are significantly fewer cases of depression in Mediterranean countries, but it is interesting to note, that it has been proven to be the diet which makes the difference and not other factors, such as climate.

Let us now look at some of the foods that are included in the Mediterranean diet; Fish is a very good protein food because it can be used in so many

ways. The oily fish (mackerel, sardines, salmon etc) contain Omega-3 fatty acids and can help to increase serotonin levels in the brain, which are a ‘feel good’ hormone.

Carbohydrates, especially the wholegrain varieties, also help to boost serotonin levels, so cutting these out, if you are on a diet, or trying to maintain a competition weight, is not a good idea.

Green, leafy vegetables also contain many vitamins and minerals that are essential to health. B vitamins play a part in the production of serotonin, so make sure you include things like spinach, broccoli, cabbage and kale in your diet. The B vitamin folate (better known as folic acid) is thought to be

Running | Nutrition

Eating a fresh, balanced diet is going to keep you healthy in mind as well as body.

Since switching to British flour, our selenium intake has declined, as our soil naturally has lower levels of selenium.

Try to eat oily fish regularly, along with a good selection of vegetables.

essential for preventing depression. It is also thought that low folate levels may even stop antidepressants from working. The vitamin appears to have the ability to reduce the high levels of homo cysteine (an amino acid) associated with depression. Top foods for increasing your intake of folic acid include yeast extract, green vegetables and beans and pulses.

SELENIUM Selenium, which is a trace mineral, and is absorbed by plants from soil, is also associated with mood. Dr Margaret Rayman published a paperback in 2000 that linked low selenium levels with a “significantly greater incidence of depression and other negative mood

states such as anxiety, confusion and hostility.” Selenium can be found in dairy products, meats, eggs, whole grains, cereals legumes, beans, nuts and seeds. Until a few decades ago, much of our bread was made with imported American wheat grown in soil naturally rich in selenium. Since switching to British flour our intake has declined, as our soil naturally has lower levels of selenium. We therefore need to obtain our selenium from other sources. Three brazil nuts will give you your recommended daily allowance.

BLOOD SUGAR LEVELS This was discussed in depth in the last issue, but it is another thing that can greatly affect mood. The key is to keep an even blood glucose with no spikes or dips which will cause the glucose in your bloodstream to rise and then fall.

Make sure you choose foods that are slow to digest, and offer a gradual, sustained release. The GI diet may also be a good place to start for people suffering more serious mental disorders.

SEROTONIN Proteins are composed chemically of a mosaic of amino acid units. Tryptophan is one of the essential amino acids which is converted in our bodies into serotonin, a neurotransmitter, or chemical in the brain. We cannot produce the essential amino acids ourselves so we need to obtain them directly from protein foods. The

absorption of tryptophan is helped by carbohydrates, so protein and carbohydrates need to be eaten together, to help the blood-to-brain absorption of tryptophan.

WATER Make sure you drink enough fluids as dehydration can affect mood, making us grumpy, irritable and also depressed.

GUT MICROBIOTA The gut microbiota is the community of bugs, including bacteria, that live in our intestines. It has been called the body’s “forgotten organ” because of the important role it plays beyond digestion and metabolism. There is currently a lot of research about the importance of a healthy gut microbiota for a healthy brain. It is currently suggested that eating prebiotic foods like onions, leeks and garlic, and probiotic foods like yoghurt and probiotic drinks will help with your gut flora, as will fermented foods such as sauerkraut and certain blue cheeses. This is an emerging field of science and research, but one that I will follow with interest, as the evidence is quite strong that there are links that gut microbiota can affect your mood and are linked to a healthy brain.

It is clear to me that mood and foods are inextricably linked and that junk food will indeed lead to junk mood. As always, a healthy, varied diet will provide the best foundations for your body for life. runnersradar.com

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THE 10-WEEK POST-PARTUM FITNESS PLAN In this second feature in our post-partum series, Stephanie Boyers introduces a 10-week exercise regime to help new mums achieve their fitness goals

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Running | Training he first six to 12 weeks post-partum should be focused on rest and recovery.

Sports physiotherapist and movement specialist, Gibwa Cole, at the Drummond Clinic, says that when considering a return to fitness after pregnancy and birth, it should be treated in the same way as coming back from an injury, as the body has been through a trauma.

“There is a process for returning to physical activity. It shouldn’t be rushed,” she warns.

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Gibwa explains that, as you don’t have the core stability to support your body, due to the muscles being stretched and torn during pregnancy and childbirth, the risks of not doing the preparatory exercises before attempting any physical activity can cause injury, muscle straining, ligament spraining, back pain and even prolapse.

Katharine Clark, a mobile personal trainer specialising in postnatal exercise, very often meets women who are eager to fall straight back into their running and exercise regime after childbirth. Katharine encourages women to go out for gentle walks in the first few weeks, which can do wonders for the mental health.

“It can take up to a year for women to go back to their former running pace but everyone is different. Some people come back stronger and some have had such a traumatic birth that recovery can take longer,” explains Katharine.

DEADBUG A

B

THE 10-WEEK POST-PARTUM EXERCISE PLAN Weeks 1 & 2: ENGAGING WITH YOUR PELVIC FLOOR MUSCLES The pelvic floor muscles run from your pubic bone at the front, to the base of your spine at the back. They hold your pelvic organs (uterus, vagina, bowel and bladder) in place.

Bricky is a personal trainer at Mom In Balance, an outdoor workout company specialising in pregnancy and post-partum exercise.

She says: “Your first week should focus on engaging with the pelvic floor muscles”.

Q “While seated, lift

your pelvic floor from the surface by slowly contracting the muscles around your urethra, vagina and anus. Hold this contraction for a few seconds and release the muscles.

Repeat three to five times a day.”

Weeks 3 & 4: STRENGTHENING YOUR PELVIC FLOOR MUSCLES In her exercise programme, Bricky uses the three-phase pelvic floor lift series: Q “While

C

seated, contract your pelvic floor muscles in three floor phases, contracting them for 2 seconds at each floor phase and pulling them up as much as possible in the third phase.

Relax for 5 seconds and repeat the exercises.”

6 key exercises to do Q Pelvic floor exercises Q Deadbug exercises Q Deadlift exercises Q Diagonal limb stretches Q Glute bridge exercises Q Wall press ups

Weeks 5 & 6: LOWER BACK MUSCLE AND POSTURE READJUSTMENT Bricky recommends carrying out regular posture checks as you go about your day: “Imagine someone pulling your hair to the ceiling and lifting a large belt around your belly up, and pulling it back in.”

Katharine swears by deadbug exercises, as they are not only good for the lower back muscles but they work on all the core areas: Q “Lie

with your back flat on the floor and hands above your head in the air. The knees are bent and feet are flat on the floor. Start extending your right leg out while you lower your left arm down to the ground behind your head. Rest your ankle on the floor when you’ve extended your leg.”

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Training | Running Weeks 6 & 7: LOWER BODY AND CORE STRENGTHENING Start incorporating diagonal limb stretches at this stage, also known as “superman exercises”: kneel on all fours so you are looking at the floor.

Q “Straighten

the right arm and the left leg and alternate with the left arm and the left leg, ensuring that you are keeping the body still so as to engage the core.”

A

SUPERMAN B

Start incorporating diagonal limb stretches at this stage, also known as “superman exercises” Katharine adds straight-leg deadlifts with a resistance band to the exercise series, as they are not only good for the glutes and hamstrings but effective for general core strength: Q “Stand

with your legs straight and your feet shoulder width apart on the middle part of a band. Have the ends in each hand. Hinge forward at the hip pushing your bum out, chest up and looking forward. Wrap the band around your hands a few times to increase the resistance and then raise up into a standing position, pulling the band up with you. When you’re standing, you would have pulled the band to a tight tension with your hands either side of your thighs. Take a deep breath in as you hinge forward and exhale as you come up.”

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6 key exercises NOT to do Q Running/ jumping Q Forward or sideway lunges Q Stomach crunches Q Press ups Q Large rotations of the upper body Q All other high-intensity/ high-impact workouts

FOR MORE INFORMATION KC Fitness kc-fitness.co.uk Mom In Balance mominbalance.com Drummond Clinic drummondclinic.co.uk

Running | Training Weeks 7 & 8 : DEEPENING CORE STRENGTHENING Take the deadbug exercises a step further by hovering your foot above the ground when you’ve extended your leg and, when you start to feel stronger, Katharine suggests adding weights to your hands. Wall press ups and glute bridge exercises are additional exercises to incorporate at this stage.

Weeks 8 & 9 : POWER WALKING Two or three power walks of between 15 and 20 minutes can act as good cardio workouts. If possible, continue with the core strengthening and pelvic floor exercises on your rest days.

Weeks 9 & 10: INTERVALS Only once you’ve done the core and pelvic floor exercises (and feel stronger in these areas) jogging intervals can commence.

Katharine’s plan starts with a five-minute brisk walk as a warm up, followed by a 30-second light jog, then slowing down and walking for 2 minutes, repeating these for 10 minutes.

Week 10 and onwards: INCREASING INTERVALS Continue warming up with a five-minute brisk walk and increasing the jog time from 30 seconds to 1, 1.5, 2 minutes, and so on, each time you go out. Decrease the walk time as you increase the jog time until you are jogging at a comfortable pace without stopping.

Remember to be guided by how your body is feeling and always stop or take a rest if you experience any pain.

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The truth about…

SPORTS DRINKS

Staying hydrated during a run is vital, but with so many tablets and drinks on the market, which ones are best?

D

ehydration can result in physical and mental fatigue and will have a significant impact on training, especially when running for a long period of time. Losing electrolytes through sweat can cause tiredness, weakness, cramp and nausea, so it’s vital that these electrolytes are replenished by drinking a sports drink. With hundreds of sports drinks and hydration tablets out there, it’s hard to know which ones are the most effective. Physiotherapist and head of PHIZZ Sport, Yasmin Badiani, reveals what type of beverage you should choose to keep hydrated.

HOW DOES THE BODY ABSORB WATER? Glucose plays a key part when it comes to rehydrating.

On the surface of the intestines are ‘sodiumglucose co-transporters’, which is a protein that absorbs salt much better in the presence of glucose.

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The process of osmosis means that once sodium is absorbed, water moves into the gut, thus helping to rehydrate the body.

Although hydration tablets which are sugar- and caloriefree sound great, they are not the most effective for hydration, as they don’t absorb as much water as a hydration tablet with a little glucose in it.

WHAT’S THE BIGGEST MISCONCEPTION ABOUT SPORTS DRINKS? Sports drinks and even diet versions often contain a higher quantity of sugar compared to sodium. Due to glucose being osmotically active, when in large quantities, it inhibits the absorption of the additional sodium, leading to fluid retention in the intestines and therefore not rehydrating the body.

WHAT HAPPENS WHEN YOUR BODY IS DEHYDRATED? The body is made up of around 70% water, and dehydration

therefore affects a number of body functions and processes when you’re exercising. A 2-3% reduction in body mass via water loss can result in reduced performance; both physically and mentally. Dehydration will cause the heart rate to increase and also means the runner is at risk of joint pain, fatigue, dizziness, muscle cramp and reduced endurance.

With the brain being composed of 85% water, mild dehydration can induce decline in concentration, alertness and motivation while running; all of which are essential for training effectively.

Additionally, dehydration slows down the psychomotor processing speed, which is the rate at which messages are sent from the brain to the muscles.

This can in turn affect the pace of running as well as reaction times during a training session.

DOES WATER CUT IT ON ITS OWN? When exerting yourself through exercise, the body loses electrolytes through sweat which needs to be

replenished to ensure you perform at your optimal level and also recover from your training session quickly. Although water is of course essential and the most obvious choice for dehydration, the added component of glucose cannot be underestimated, as water often passes through the digestive tract too quickly to be absorbed through the intestines and a large volume is passed out of the body.

WHAT ABOUT PHIZZ REHYDRATION TABLETS? PHIZZ is stocked at Anthony Joshua’s BXR Gym, as well as various sports clubs and gyms across the UK. You can also pick up a tube of 10 for £4.99 or 20 tablets for £7.99 from Ocado, Amazon and select pharmacies.

To help you get the most out of training and keep concentration levels to the optimum, PHIZZ’s unique combination of a rehydration formula with a mix of essential vitamins and minerals helps your body to absorb fluids to the max.

No fuss or mess, simply pop and drop into a glass or bottle of water and continue your day exactly as you intended.

YASMIN BADIANI is physiotherapist and head of PHIZZ Sport. For more information, you can visit phizz.co

Running | Advice

Q&A Why do I feel sick after marathon running?

After each marathon I have completed I am unable to keep anything down for up to 4 hours. I am fine during the race and have been experimenting with different gels; during my most recent marathon I also took salt tablets every 5 miles. I try and take water once I finish but cannot keep anything down to settle stomach. It’s very frustrating as have no problems in training and was fine on my longest run (23 miles) on build up to London. Your advice would be appreciated. Stephen

Q

A

Thanks for your question. I was wondering first if you’d seen your GP about any stomach related issues or if you’d had any trouble in that area in the past? Worth checking out just to be safe.

In terms of causes it sounds like there’s a trigger to do with the actual event which isn’t present even in longer training races – this can often be anxiety related and is common with athletes too.

The other potential trigger for something like this could be excessive dehydration, which you should be careful of and also rule out as a cause.

To make sure this isn’t an issue it’s worth weighing yourself before and after training and events to assess how much fluid you’ve lost.

Replace with 1.5 litres per kg lost, to allow for the amount you continue to lose through sweat, include balanced electrolytes as normal. There’s also a potential that you might be using more gels and the like in the event than you do in training? If so this might trigger an upset stomach as many people find too much fructose

It’s all in the prep – don’t try anything new on race day

or gels in general can cause irritable bowels and sickness. Some people even use new gels or different gels on marathon day than the ones they’ve used in training! School boy error.

TRICKS TO TRY MATT LOVELL is a Sports performance nutritionist and Founder of aminoman.com

For general digestive calming peppermint capsules or oil can be really good. These can also help potentially with performance and focus too according to some studies. Ginger can help with nausea too. You could try taking some of these before you run (always practise new strategies in training first). You can also put some into your post training or event hydration drink.

The key thing is after the event that you make sure you rehydrate well and use some carbohydrate solution; maybe try a smoothie if wholefoods are difficult to tolerate. That way you can replenish the body slowly while the digestive system calms down.

Finally, often when we exercise hard for a long time we can compromise gut health and integrity potentially increasing leaky gut and even gut inflammation. If this is happening to you then taking time to heal the gut and support gut function is a good idea. Using a decent probiotic, along with colostrum, glutamine and a zinc/carnosine mix has been shown to be effective to prevent this from happening and keep the gut strong and integral.

DO YOU HAVE A QUESTION? Email the team at rf.ed@kelsey.co.uk Twitter: @Runfitmag Facebook: facebook.com/RunningFitness

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Giveaway | Running

WIN! A SCHWINN AIRDYNE AD8 TOTAL FITNESS BIKE! Enter this fantastic competition for a chance to enjoy the benefits of a fantastic cross-training session without even leaving the house!

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ith a long heritage of innovation and performance, the Schwinn Airdyne bike is a classic workhorse that has delivered superior cardio workouts for decades, making it one of the most popular traditional fitness machines in history.

Nautilus Inc., a global fitness solutions company that believes everyone deserves a fit and healthy life, would like to offer you the chance to win the Schwinn® Airdyne® AD 8 Total Fitness Bike. The bike is a great cross-training tool for beginners or expert runners.

Built around the power of progressive wind resistance, the Schwinn Airdyne AD 8 is an iconic machine in a class of its own for low-impact, total-body workouts. The Schwinn Airdyne AD 8 is a unique type of fan bike that utilizes user-controlled resistance, so the harder

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a user pedals the more resistance they generate. As a result, the more resistance they generate, the more intense the workout becomes. Unlike traditional stationary bikes, the Airdyne AD 8 doesn’t need electricity. Users power the bike with their own effort.

The bike’s iconic wind-resistance Airdyne Technology™ blends seamlessly with custom interval training programs to offer users of all levels uniquely challenging workouts. The Airdyne AD 8 offers HITT training sessions, such as the 20/10 interval and 30/90 interval, which makes it the perfect solution for those looking for an intense workout or a leisurely ride.

The top-of-the-line Schwinn Airdyne AD 8 was designed to withstand even the most intense workout from people just starting out to experienced riders.

Additionally, the bike’s compact design and ultra-smooth motion makes it ideal

for working out at home.

Simple and intuitive to navigate, the console’s digital display tracks and delivers essential stats, including heart rate, RPM, distance, watts and calories.

The tachometer visually signals how hard the user is exercising and provides the average calorie burn per minute.

The bike also features MultiGrip handlebars for push and pull action, anti-slip pedals and an oversized, padded seat for unparalleled comfort and support.

FOR THE CHANCE TO WIN, GO TO RUNNERSRADAR.COM YOU FIND MORE DETAILS ABOUT THE BIKE AT FITNESS-SUPERSTORE.CO.UK

Running | Endurance

Ultras Races, training and health advice to help you go that extra mile (or several!)

IN THIS SECTION… p80

GUT FEELING

p87 TAPERING

How does endurance running affect your gut?

How do we stay focused when the miles go down?

p84 MAXED

p88 ULTRA

OUT

First-hand account of the Salomon MaXi race.

KIT

An in-depth look at all the gear you’ll need for an ultra, whatever the distance.

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Ultras | Running

Gut

feeling From fibre-rich foods to great probiotics, Dr Ashton Harper, medical advisor at Protexin Healthcare, explore various ways in which distance runners can get their guts race ready‌

Running | Ultras

Ultras | Running

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unning is one of the best and most natural forms of exercise we can do. Its numerous benefits include maintaining a healthy body shape, reducing the risk of heart and metabolic disease, and even improving mood and wellbeing. However, if we don’t properly service and fuel the engine that drives us, then we may risk underperforming and increase the chances of a breakdown!

This article will explore the stress and consequences that distance running places on our gut, the ways in which we can protect against gut damage and, lastly, examine the growing body of evidence behind probiotics in endurance exercise.

THE RUNNER’S GUT Our gastrointestinal tract is a vast and complex system which is intimately connected to our vascular system (blood vessels), liver and pancreas, as well as being in constant bidirectional communication with our brains. The lining of our gut represents an internal border between the external environment and our sterile inner tissues. The diverse activity at this phenomenal interface includes: defence (fighting off infectious bacteria), hospitality (providing for and communicating with good bacteria), energy extraction (digesting and absorbing nutrients), waste management (moving and expelling everything we don’t want to keep) and even influence on mood and sleep (regulating hormone and neurotransmitter levels).

The smooth running of these functions can be compromised by a host of factors, such as bad diet, antibiotics and even strenuous exercise, which may lead to discomfort and infections. Gastrointestinal (GI) complaints, such as nausea, cramping, altered bowel habits and even pain, are not uncommon among long-distance runners and athletes engaging in strenuous long-lasting exercise.

A recent study found that, of 1,281 participants in a race, 45% had at least one GI complaint during running, while 11% of the runners suffered from serious GI complaints. But why does this happen? There are a number of proposed mechanisms here but probably the most significant is the redistribution of the blood flow, which is shunted away from the gut to the more demanding tissues involved in exercise such as the muscle, heart and lungs. Decreased blood flow to the gut during long-distance running may cause erosion, bleeding and increased intestinal permeability; the latter is a feature of conditions like irritable bowel syndrome (IBS) and food poisoning. In fact, distance runners and female athletes are most prone

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to intestinal motility disorders, such as diarrhoea and IBS. The redistribution of blood during exercise may be out of our control, however, there are a number of steps that we can take to reduce the negative impacts and enhance recovery following strenuous bouts of activity.

THE RUNNER’S DIET The famous quote from Mark Spitz, nine-time Olympic champion, couldn’t be more on target here – ‘If you fail to prepare, you’re prepared to fail’.

Well, how can you properly prepare for a long-distance run? Your diet is vastly important here; you need to get this right! Not everyone is the same and one diet may not be right for all – of particular note here is those with IBS or food intolerance and sensitivity.

The energy in our diet comes in three ‘macronutrient’ forms – carbohydrate, protein and fat – and we won’t function optimally without a combination of all of them. Carbohydrates are the most readily metabolised source of energy for our muscles and brain – loading up on complex carbohydrates on the day before a big run is practised by many in order to maximise glycogen stocks in the muscle. Protein provides the vital building blocks for muscle growth and repair, and a regular source is essential throughout your training period.

Last but not least, fat provides a dense source of energy which, with

regular long-distance training, we make increased use of to spare our carbohydrate stocks and improve our endurance capacity.

Another crucial element for a good diet is fibre of which there are soluble forms, found in sweet potatoes and carrots, and insoluble forms, found in vegetables like broccoli and cauliflower – for more information on sources of dietary fibre, visit nutrition.org.uk/ healthyliving/basics/fibre.

Fibre has numerous benefits, such as maintaining regular bowel movements, reducing cholesterol and slowing the digestion of carbohydrate sources which prevents spikes in insulin.

Research has shown that dietary fibre is crucial for maintaining a healthy layer of mucus in our gut and without it our gut bacteria start to erode this important defence barrier. Without a mucus layer, our gut lining lies exposed to damaging microorganisms that cause inflammation and infection – not what you want when you’re preparing for a marathon!

The average adult in the UK consumes only 18g of fibre per day, which leaves significant room for improvement considering current government guidelines that recommended 30g a day! It’s important to find your personal balance here from different food sources as a high-fibre diet can cause bloating and fullness for some

Distance runners are most prone to motility disorders, such as diarrhoea and IBS

The fibre found in broccoli and sweet potatoes is crucial for a good diet

people, and although a lack of fibre can lead to constipation, too much can result in diarrhoea.

PROBIOTICS, IMMUNITY AND THE GUT BARRIER We are not alone! Humans can be viewed as ‘superorganisms’ composed of ourselves (host) and a diverse population of some 100 trillion microbes teeming within us (the gut microbiota).

The largest interface between us and them is the lining of our gut where complex metabolic, hormonal and neural communication takes place with astounding implications for our health and wellbeing. There has been substantial research in this field exploring the influence on digestion, gut barrier defence and regulation of our immune system. In fact, less than 70% of our bodies’ entire immune system is found within the gut, which helps to explain why a healthy gut can help to maintain a strong defence against infectious organisms.

Many factors are capable of altering the microbial environment within us, such as our diet, antibiotics and even exercise. An imbalance, referred to as ‘dysbiosis’, in this vital internal system is associated with numerous diseases like irritable bowel syndrome, antibiotic associated diarrhoea and even upper airway infections; all of which can hamper your training. One way that

you can prevent, or treat, dysbiosis is to take a regular probiotic. Probiotics are defined as ‘live microorgansims that, when taken in adequate amounts, confer a health benefit’ – essentially ‘good bacteria’. Probiotics have been found to produce substances that are important to keep the cells lining our gut healthy and to boost the number of beneficial immune cells that help to reduce susceptibility to gut inflammation and infection.

I’d recommend a multi-strain formula like Bio-Kult (available at bio-kult.com from £8.99) and the good news is, the benefits don’t seem to be limited to the gut either. In a recent review, probiotics were found to reduce the frequency of upper respiratory tract infections (URTI – otherwise known as the ‘common cold’), the average duration of URTIs, and antibiotic use.

A summary of the literature investigating the benefit of probiotics specifically for athletes found some very promising results. These studies focused on both the impact on illness and negative symptoms associated with exercise, as well as laboratory measures of the immune system. 80% of the studies found a benefit of probiotics on reducing URTI (such as the common cold), gut infections and gastrointestinal symptoms like nausea and bloating. In one recent study on runners, researchers discovered that a multi-strain probiotic

blend significantly increased run time to fatigue, as well as a reduction in gastrointestinal discomfort. The majority of studies also reported beneficial effects on markers of the immune system, thus supporting the positive effects on reducing airway and gut infections. In one study, looking at fatigued athletes, an important immune marker was half the level found in healthy subjects; thus providing direct evidence of the impact that heavy levels of exercise can have on our infection defence system. Astonishingly, the researchers found that just four weeks of a probiotic supplement effectively returned this molecule to normal levels and may have predictably bolstered the athletes’ suppressed immune systems.

GO WITH YOUR GUT Making long-distance running a regular part of your life is a great way to keep fit and healthy, however, if you’re not careful you can risk placing your body under damaging stress. It might not be obvious but taking steps to ensure you’re maintaining a healthy gut may be one of the best things you can do for your training. Consuming the recommended intake of dietary fibre, eating a balanced diet and making a probiotic supplement part of your regular routine will help keep your gut healthy and your feet out on the road. runnersradar.com

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MA XED OUT!

It’s not just a jaunt around a lake – the Salomon Gore-Tex MaXi race gives good challenges, whatever your preferred distance Words KIRSTY READE Images PETE AYLWARD

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S

ometimes the simplest combinations are the best.

Beans on toast, gin and tonic, Ant and Dec. A simple combination is exactly what the MaXi Race organisers apply to their races and the equation is: beautiful place + mountains + a lake = one amazing race!

The Salomon Gore-Tex MaXi Race in Annecy was the original race, but as popularity grew the organisers have added MaXi Races in China, South Africa and Ecuador. This was the 5th year of the Annecy race and they had big plans for it!

Firstly, they added a new ultra race, a 110km beauty with 7000m of ascent, which was a sort of extended circumnavigation of Lake Annecy (the 83km distance follows the classic

ABOVE The varying terrain will give you a run for your money. BELOW LEFT Francois D’Haene attracts media attention after winning the 110km ultra PREVIOUS PAGE Natalie White leading the women’s race on Mont Baron

hiking route round the lake). They also added a ‘do it in two days’ option for this race, as per the 83k. The addition of the new ultra proved popular and this helped to increase the number of runners across the ten races (including the relay options on the ultras, plus a marathon, vertical kilometre and 15k races too) to 7500.

It’s a perfect location for a race. The centre of Annecy is nearby and there are plenty of hotels and restaurants within walking distance. But the lakeside expo and finish area has a very beach-like feel and you can literally finish a race and be paddling in the clear blue water of the lake within a minute. And as you reach the top of the big ascents the lake comes into view as a regular reminder that this will end at some point.

ALONG THE WAY The routes will take you through pretty villages, along glorious woodland trails, up big open climbs and down long, wiggly descents. There’s plenty of ‘allez, allez!’, cowbell-ringing French support to keep you going and all the routes share a final ascent over Mont Baron, which allows for a breath-taking view down over the lake, before more of an ankle-breaking descent to the finish.

This race served as the World Trail Running Championships in 2015 and

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ABOVE Kirsty Reade looking happy and fresh upon finishing

it’s continued to bring in the big names.

The new 110k ultra was won by Francois D’Haene and Caroline Chaverot and the 83k race by Sebastian Spehler and Perrine Tramoni. But we had some great British success as well with Robbie Britton winning the Short Race 15k and Natalie White winning the Femina women’s 15k race. Brit Katie Kaars Sijpestiejn was third in the 83k race.

The only downside to this race is that when you get home people will say to you ‘oh, a race round a lake, that sounds lovely and flat’. But you will know better.

For more information on the MaXiRace go to: http://www.maxi-race. net/en/international-2/

Running | Comment TRENA CHELLINO

TAPER MADNESS After all that obsessive training, tapering can be maddening – but there’s lots you can do to stay motivated til the big day

I

picked my “A” race at the beginning of the year, I trained for it during the past 6 months, and now it’s Taper Time.

Runners who train for a long distance race understand what tapering is all about, but for many it’s the hardest part of their training. It’s the dreaded taper – those last few weeks leading up to the big race. After months of high mileage running, long workouts, hill repeats, speed work and tough schedules, it all comes to a screeching halt.

We are anxious about our upcoming race, and all of the sudden it feels like we are letting things slip through our fingers. You often hear complaints during the taper about gaining weight or being afraid of losing the fitness they have worked so hard to achieve. Mastering the final few weeks before the race is trickier than it seems.

Tapering before a race has many benefits for our body as well as our mind. It allows our muscles a chance to repair, as well as increase its glycogen. Another benefit is reducing the risk of overtraining. After months of hard work, we want to show up on race day with legs that are fresh and rested, not tired and heavy.

A balanced taper should consider important elements like duration, weekly mileage, and key workouts. The duration of your taper can vary but the end goal is to arrive at the race wellrested and feeling strong. Some runners may taper for two or three weeks while others may find that a ten-day taper works better for them.

The taper is important not just for our body to recover but for our minds to rest. We need time to focus on our race and make sure we have everything in order; our nutrition, gear, shoes, crew, and pacers. Look over your travel details, the course description, aid stations, drop bag points, and packing your gear. Taking care of these details during the taper will allow your mind to rest and relax in the last few days before the race.

CUTTING BACK Most tapers will have a reduction in weekly mileage. How much we reduce our mileage may depend on how hard our training has been and how we feel going into the taper period. If you have a coach, they will plan the taper according

No need to get bored when you taper – there’s plenty you can do!

to your overall training schedule. Otherwise, it’s common to reduce your mileage by around 20% a week starting about two to three weeks out from the race. You should experiment with what works best for you. While we reduce our mileage we may still include some key workouts such as hill repeats, intervals, or other specific runs. We want to maintain our fitness but keep our legs feeling loose as well as getting some rest.

So how can we make the dreaded taper time be more exciting for the runner? The fact that our long-awaited race is quickly approaching brings its own level of excitement. But this may also be a good time to experience a little extra pampering. Getting a massage or a pedicure can be a treat and also work out some of the knots. This might also be a good time to catch up with friends or family members you haven’t seen during your busy training season. Just relaxing or enjoying a good distraction like a movie or book can take your mind off the taper.

Life is often hard to balance, and this could be the time to put a little more balance back into it.

The race will be here in no time and the taper will quickly be a thing of the past, but it could be the very thing that kicks off your race with your body feeling ready and strong.

TRENA CHELLINO is a 52-year-old ordinary woman, wife and mother of three. She started running quite recently – at the age of 48, and wants to encourage and empower others to follow their dreams and embrace the journey

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ULTIMATE DIRECTION ADVENTURE VEST

ESSENTIAL CHECKLIST TO CHOOSE THE PERFECT PACK:

A women’s fit vest that holds 11.2 litres of kit and carries extremely well. The men’s AK Mountain Vest is also brilliant. £120 ultimatedirection. com.

PACK

With the ever-increasing popularity of longerdistance racing, there’s a huge range of packs and race vests on the market.

The most important points when choosing one are that it fits you perfectly and carries what you want, where you want it. Here are our top tips for picking the perfect pack:

R: TRY THESE FO AIN CES, MOUNT MULTI-DAY RA, FASTPACKING NS HO MARAT that ger adventures For bigger, lon ys or require you to g ba span several da ing n tent, sleep carry your owgear you’re likely to ing ok e. co d rag an 20 litres of sto need at least

FIT

Try on several before you buy. Check everything adjusts to fit you perfectly – it’s worth wearing your race day clothing so you can make sure the pack works over it. The straps should sit snugly against you, with no gaps or creases.

Check the shoulder straps don’t either slide off your shoulders or chafe your neck and that the chest straps are comfortable and work with your anatomy, particularly if you’re a woman. The waist belt should be comfortable and you shouldn’t need to do it up tightly to stop the pack bouncing around. Test the pack both loaded and empty as this will make a big difference to how it feels when you’re wearing it.

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Available in men’s or women’s specific sizing this 10-litre vest is made in France and developed by pro athletes. It’s light, carries well and is packed with great features. £159.99 raidlight.com.

CHOOSE THE RIGHT KIT FOR

YOUR ULTRA Jen & Sim Benson talk us through what to look for

R: TRY THESE FO LONGER, WINTER AND D RACES UNSUPPORTE for ed extra layers When you ne terproofing, plus more wa d an th larger warm , you’ll need a food and water pack size.

FUNCTION

Depending on the length of your ultra, the level of support you’re getting on the way, and the amount of kit you need to carry, you’ll need a pack with a capacity to match. Decide whether you’ll be carrying water in bottles, soft flasks or a hydration bladder and make sure your pack accommodates these. It’s useful to have some easily-accessible pockets on the front so you can get to your food, compass, phone or anything else you might need without needing to stop and take the pack off.

With all of these important points in mind, here are our top choices for ultrarunning packs:

RAIDLIGHT RESPONSIV 10

SALOMON S-LAB PEAK 20

Very lightweight for a larger pack, the Peak 20 fits and carries like a smaller vest but has the capacity to carry a lot of kit with very little bounce. £170 salomon.com.

THE ULTIMATE DIRECTION FASTPACK

Series of bags are available in increasing sizes from 15 to 45 litres. They’re all designed for long distance, multi-day walking or running with a capacity to match any adventure.

From £100 ultimatedirection.co.uk.

R: TRY THESE FO D FULLYSHORTER ANRACES D th aid SUPPORTE od weather wi For races in goular intervals you only reg at ns ntials. statio the bare esse need to carry ndatory kit list and ma Check the u carry enough water. make sure yo

SALOMON S-LAB SENSE 2 Vest Extremely light and breathable pack with enough room for the barest of essentials. £100 salomon.com

MONTANE VIA BITE 1

Comfortable waist pack that’s large enough for the essentials, light, supportive and very stable. Wide waistband with buckle-free Velcro closure means it’s very comfortable to wear. £35 montane.co.uk

R: TRY THESE FO TER ORTED, SHOR LONGER SUPP CES RA NT IE FIC SELF-SUF es you’ll probably need For these rac storage plus the 5-10 litres of kitthe water you’ll need, ability to carryfull distance or between either for the aid stations.

CAMELBAK ULTRA 10 VEST

An adjustable 10-litre pack with plenty of great features that’s light and comfortable to run in. £129.99camelbak.com.

INOV-8 ALL TERAIN PRO VEST

A stripped-back lightweight 5-litre vest which comes with an additional 10 litre pack that can be added for longer adventures. It carries well in either guise making it brilliantly versatile. £120 inov-8.com.

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Ultras | Running BASELAYER/ UNDERWEAR

TEES AND VESTS

The layer you wear next to your skin needs to be comfortable and chafe-free, as well as quick-drying and sweat-wicking.

Natural fabrics like merino and bamboo work well. Avoid creases, and bumpy detailing as these can get uncomfortable after hours of wear. Sports bras should offer good support without discomfort.

When the weather’s warm you may just need a lightweight, breathable vest or tee.

Vests and crop-tops are perfect for hot weather running, but make sure they’re still comfortable under your pack.

BELLUM MARBEL SEAMLESS TANK light, breathable and supercomfortable. £34.99 bellumactive.co.uk

SALEWA PEDROC DELTA DRY TEE

VAUDE HALLET TEE lightweight, fast-drying and ethically made. £35 vaude.com

Bluesign approved Polartec Delta fabric is excellent under a race vest. £50 salewa.co.uk.

BAM BAMBOO LONG SLEEVE BASELAYER. A soft, stretchy bamboo-mix layer that’s warm and breathable. £35 bambooclothing.co.uk

SOCKS

2

Socks provide cushioning, protection and moisture management, and with the right choice you can avoid the blisters that plague many ultrarunners.

Check they fit your feet perfectly, with no creases or excess material at the toe or heel. Also make sure they’re completely flat against your skin before you set off. Many runners swear by toe socks and they’re great for protecting your toes, preventing inter-digital (between your toes) blisters, and allowing your toes to splay naturally as you run.

1

OUR TOP SOCKS FOR ULTRAS: Teko – for comfort, performance and eco-friendliness tekoforlife.co.uk

1 2 3

Thorlo – for exceptional cushioning thorlo.com

SMARTWOOL PHD RACERBACK BRA Supportive and super-comfortable. £35 smartwool.com.

3

Injinji – for looking after your toes injinji.com

OUTER LAYER

Most race organisers specify that you must carry a windproof or waterproof jacket. A lightweight, fully-zipped jacket is great to throw on if you need to stop for any reason, if the weather takes a turn for the worse, or for chilly mornings/evenings. If the weather’s really bad you’ll need a fully waterproof jacket with a well-fitting hood and taped seams. Some races require you to carry full waterproof covering, so you’ll need to take trousers too.

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ULTIMATE ECTION U RA JACKET

VAUDE AIR WINDPROOF JACKET

F waterproof, d table hood, very l h and exceptionally designed for r ing. £ 0 l atedirection.com

Super-light, tiny pack size and ethically produced. £55 vaude.com.

O M KAMLEIKA PANT y stretch proof trousers, d ned for mountain m hons. £ 20 h mm.com.

Running | Ultras ACCESSORIES These allow you to customise your kit for your race day conditions, whether

you want extra warmth for an early start, protection from the midday sun or a great tune to get you through the tough parts.

OUTDOOR RESEARCH RADAR VISOR

MIDLAYERS In colder weather you

may choose to wear a baselayer and a midlayer – in this case long sleeves can be useful for extra warmth and a zip can be great for varying venting. Many ultras start early in the morning, and you might be running well into the night, so a cosy, warm layer can be a great addition even when it’s warm during the day.

Excellent sun protection, comfortable and stays in place, plus the clever folding peak allows for easy stowing. £22 outdoorresearch.com.

AFTERSHOKZ TREKZ TITANIUM HEADPHONES Running Awards 2017 winners these are wireless stereo headphones with great sound quality that stay in place. £109.99 aftershokz.co.uk.

RAB FLUX PULL-ON Soft, jersey knit, half-zipped long-sleeve pull-on. £50 rab.equipment.

HOWIES MERINO ARM WARMERS Made from a soft merino-mix fabric, these are cosy yet breathable, with reflective detail and silicone edging to keep them in place. £15 howies.co.uk.

SHOES

This is one of the most important things to get right when you’re running a long way.

They should be completely comfortable all around your foot, with no hotspots or seams and a good thumb-width of space at the toe. Match the tread of your shoe to the terrain and weather conditions – too little grip and you’ll waste energy sliding

around rather than making forward progress; too little protection from the ground and you’ll end up with painful, bruised feet. Wear your shoes on several long runs before race day and try to emulate the terrain you’ll be racing on. You may also find your feet expand after a few hours of running, so make sure your shoes can accommodate this.

ICEBREAKER RUSH LONG SLEEVE HALF ZIP HOOD Soft and durable with great looks. Made from responsibly sourced Merino wool. £130 uk.icebreaker.com

INOV8 TRAIL TALON 275 Good all-terrain grip, well-cushioned with a wide toe box; ideal for if your feet are prone to swell. £110 inov-8.com.

NEW BALANCE VAZEE SUMMIT TRAIL Cushioned, protective and flexible with just the right amount of grip. £90 newbalance.co.uk.

LA SPORTIVA MUTANT A grippy studded sole on a protective and supportive upper, great for mountain trails. £139 lasportiva.com.

INOV-8 AT/C LONG SLEEVE MIDLAYER Comfortable, cosy, half-zipped midlayer, available in Merino or polyester, with or without hood. £50-£90 inov-8.com

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ANTIOXIDANT-RICH SUN PROTECTION FORMULAS

FAST-ACTING

EASILY ABSORBED

BIODEGRADABLE

Available from Whole Foods, Planet Organic, Holland & Barrett, independent health stores and select pharmacies nationwide, and www.jasonnaturalcare.co.uk Call +44 (0) 8450 725 825 or email enquiry@jasonnaturalcare.co.uk to ďŹ nd your nearest stockist. jasonnaturalcare @jasonnaturalcare @jason_uk

Running | Events

Events & routes Reviews and previews of the best races in the UK and across the world

IN THIS SECTION… p94 WILD

RUNNING

This month’s tear-outand-keep route: The Isles of Scilly. p96 DESTINATIONS

Triathlon in Sardinia. p98 EVENT PREVIEWS

p100 RACE

REPORT

Race to the King and the Grimsthorpe 10k. p102 FIVE

BEST

Favourite European events. p106

LISTINGS

Three great UK races.

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Route | Running

WILD RUNNING ISLES OF SCILLY Discover some of Britain’s most spectacular mountains, forests and coastal trails, perfect for a wild run

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he Isles of Scilly, 28 miles off the coast of mainland Cornwall, is an archipelago of over 140 islands, of which five are inhabited. It’s an exciting place to visit, particularly for those with a love of the great outdoors, and even getting there feels like an adventure.

Each of the islands has its own distinct character, and they’re all small enough to explore at a run in a few hours. The coast paths are where some of the best running is to be found – and a full circumnavigation feels like a real adventure, with varied terrain from rugged, rocky scrambles to stretches of white sandy beach that feel more Caribbean than Cornish.

Our run this month circumnavigates two of the islands – Tresco, known for its sub-tropical Abbey Gardens, and Bryher, one of the smaller, wilder islands that’s home to fewer than 100 permanent residents. The two islands lie tantalisingly close to each other, separated by just a narrow stretch of sea. On a low spring tide you can even walk between them, but for most of the year Tresco Boat Services run a regular timetable. There’s little navigation required; simply follow the trails around the edges of the islands, venturing inland to explore as you wish. Both islands offer great places to stop for a refuel should you also wish to try out the local produce. Look out for the imposing ruins of Cromwell’s Castle, the huge sea cave of Piper’s Hole on Tresco, and the wild beach at Rushy Bay on Bryher.

The clear, blue seas that surround the islands are a tempting prospect, particularly after a run.

The sheltered coves are great for swimming, with views of the tangled seaweed and wildlife on the sandy seabed. Combining your run with a swim is a great way to experience this magical place and a speciality of local company Adventure Scilly who will take you on a tour of the best spots.

They can also arrange for a kayak to accompany you if you wish to swim between Tresco and Bryher. Bear in mind this is the Atlantic and the water is never warm, so wear a wetsuit. If you enjoy your swimrun experience, Otillo hold an annual swimrun event on Scilly, a qualifier for the world championships.

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TOP The pathways throw up all manner of terrains to explore, including these impressive boulders.

RIGHT Don’t forget to stop and admire the views as you circumnavigate the islands

Running | Route TRESCO AND BRYHER, ISLES OF SCILLY

Distance: Around 10 miles (16km) 4.5miles around Bryher 5.75 miles around Tresco Start/Finish: Bryher Campsite, Jenford, Bryher, TR23 0PR Terrain: Coast path, rocky trail, track, some quiet road Toughness: Easy to moderate Ascent: 158m on Bryher 179m on Tresco Navigation: Easy Good for: Coast, history, adventure Route info: wildrunning.net/scilly A circumnavigation of the Isles of Tresco and Bryher. We recommend camping at Bryher Campsite. Run around Bryher early in the morning, starting through the town. Head to the south of the island, run across Rushy Bay and over the headland at Heathy Hill. Climb Gweal Hill and descend to Popplestones Bay. Finally, take in the north, scrambling over granite boulders before descending back to the campsite. Catch a morning boat with Tresco Boat Services over to Tresco and run clockwise from the quay, taking in the wilds of the north including Cromwell’s Castle.

Keep an eye out for seals at Gimble Porth.

Finish around the south of the island, with a visit to the world-renowned Abbey Gardens.

JEN AND SIM BENSON are runners, writers and photographers.

Their book Wild Running: 150 Great Adventures on the Trails and Fells of Britain (Wild Things Publishing, £16.99) is the first UK guidebook for those who love to run and explore Britain’s mountains, forests and coastal trails.

Running readers can purchase the book at 30% off RRP with free UK P&P from wildrunning.net using code RF30.

Miles Km

Directions

0.0

0.0

BRYHER: From the campsite turn right and follow the path around Watch Hill to Town. Turn right on the road and follow it past the shop and fire station and over the small hill. Take the next left down to Veronica Farm.

0.3

0.9

Continue south on the coast path past Bennett’s Boatyard and around Samson Hill to Rushy Bay. Continue west to Droppy Nose Point.

1.5

2.4

Follow the coast path north around Great Porth beach and then around Gweal Hill to Popplestone beach.

Continue north around Hell Bay to reach the northern point of Bryher.

3.7

5.9

Head south along the east coast of Bryher past Hangman Island and down to The Fraggle Rock. Follow the road from here to the quay where you catch the boat to Tresco.

0.0

0.0

TRESCO: Start from the Quay at New Grimsby, access the coast path by following the coast north.

0.6

1.0

Pass Cromwell’s Castle.

1.2

2.0

Pass above Pipers Hole and continue on the coast path as it curves towards the south. Pass Gimble Porth to reach Old Grimsby town

2.0

3.3

Continue on the coast path through Old Grimsby. Follow the coast path south past the Blockhouse and Lizard Point to reach the southern end of Tresco. Head west to reach Carn Near.

4.3

6.9

Continue on the coast path north back to New Grimsby.

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Destinations | Running

CHIA SARDINIA 70.3 REPORT Steve Barkess pushes his body and mind to the limit at this adrenaline-fuelled, technical race

T

his year, the winter months have felt long. Training in the wet and cold has been a challenge of motivation as much as anything else. So, when I hear about the Chia Sardinia 70.3 in January and the chance to race somewhere warm in April, it seems like an opportunity not to be missed.

A 70.3 is an odd measure of triathlon.

It’s made up of a 1,900m swim, a 90km bike and finishes with a 21km run, or a half marathon to give it context.

I travel to Sardinia on the Friday before the race and the countdown begins early on Saturday, as I register and collect my race numbers, timing chip, goody bag and a rather nice backpack that will come in handy at future races.

PRE-RACE BRIEFING There is a compulsory race briefing on Saturday afternoon at 2pm. The swim is different to advertised and contains an ‘Australian exit’ (a friend back home helpfully suggests they had their own exit from the swim, but it turns out we’d swim half the distance, get out, run along the beach for about 50 meters, dive back in and then complete the second half).

Bike racking has to be completed by 7pm on the Saturday and this also gives competitors the chance to check out the transition area and familiarise ourselves with the swim in, bike out, bike in and run out areas. Despite this sounding

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complex, it is very simple, as the transition is one very long stretch where competitors enter at one end and exit at the other.

The race start on Sunday is a leisurely 9:15am, something which is quite unheard of in the UK, where it’s common to be racing from as early as 7, and even earlier on long courses. That said, I’m still keen to eat breakfast and finish at least two hours before the gun goes off to allow it to get into my system, and thankfully the hotel opens the restaurant on race day at 6:30am.

Transition opens at 8am and there is already a short queue when I arrive, as the event team checks competitor numbers and their right to enter. I also find out what another one of the many stickers is for in the race packs; competitors can sticker up their new backpacks and hand it over to a dedicated team who will take your clothing to the finish line for ease of pickup later in the day.

At 9am, all athletes funnel through a ‘count zone’, essentially allowing the event team to count you in so they can count you out later; simple but effective. We then all line up on the beach for the start, and a number of top-class athletes are escorted to the front.

ON YOUR MARKS, GET SET… And then promptly at 9:15am, the gun goes off, and over 200 athletes run into the 16 degree Mediterranean for the start of our own epic journeys. I’m a strong swimmer, swimming at club level 25 years

earlier, but there is still something about these starts that gets your heart racing, knowing that you’ll get bumped around a little, and receive a few unintentional punches in the process. I like to describe it as ‘a bit of a bun fight’. I come off relatively unscathed, although I do get one of my goggle lenses kicked off so have to swim the first half until the Australian exit with only one eye to navigate. Which, as it turns out, is more useful than swimming with two eyes, as I head to the wrong buoy on the second half of the swim before realising I’ve gone a little off course.

At just over 30 minutes, I exit the swim and begin the 150m run to transition.

Doing the walk through really helps – it’s not that you can go the wrong way but it’s still helpful to know where you are going and where your bike is. Unlike a lot of other competitors, I choose to put some socks on at this point rather than after the bike for the run ahead; my rationale is that I’d be slower at this point so I’d lose less time.

After a slight fight to get the wetsuit off, I am on my way out of transition, over the mount line, and then on two wheels.

The first few hundred meters are quite pleasant, then it starts to go uphill, and then it goes uphill at a steeper angle. After five miles, it feels even steeper. But this thought quickly disappears as I look to my left and realise I am on a beautiful coastal road, akin to the Great Ocean Road in Australia or the Pacific Highway in California. Looking down at the blue

FAR LEFT AND LEFT The Chia Sardinia 70.3 has some unrivalled scenery, especially on the bike leg, which takes you up and along a stunning coastal road; Steve Barkess and other competitors in the transition area RIGHT Winners on the presentation stage BELOW Finisher Steve is proud of his sub five-hour time

waters and seeing, dotted in the distance along the coastline, the historic defence towers, I am in awe of the landscape. This part of the course is fairly technical with lots of switchback turns on both the climbs and the descents, but it all adds to the exhilaration of racing in Sardinia.

After about 25km, the road appears to flatten and straighten. As I discover later on the bike, the section I am on at this point is actually a gradual climb that goes on for about 5km, which explains why I wasn’t going as fast as I thought I should have been. The rest of the ride out to the turn is pretty straight forward.

With only one 90-degree left-hand turn in the middle of a little village, in which I think all the locals have come out to show their support, there is little more to do on this part of the race.

The course reaches the turn-around point after 40km, and I returned to the technical part of the course and slowly make my way back up from sea level into the hills. It’s not a mountainous course but there is about 1,100m of climbing so it’s still a challenging ride. The two drink stations on the course certainly help athletes stay hydrated, which in hot climates is a big part of the race. You can be at your fittest but if you dehydrate, it’s race over.

WHAT GOES UP… After almost 2 hours 45 minutes I make my way back down the slopes I’d climbed earlier in the day and for the first time start

thinking ahead to the half marathon I have to complete. Running is by far my strongest discipline in triathlon but there is always an element of uncertainty. I really want to complete the race in under five hours, so I have just over 90 minutes to finish the run.

The run course is made up of four laps on an out-and-back route and has km markers dotted over the course. I know the splits I need to achieve and begin the run faster than I need; this is about a balancing act between starting too hard and suffering later on, verses getting some time in hand and holding steady for the duration. Each lap on the run goes through another little village, and the locals, while fewer this time, are equally as vocal with some trying to encourage me to have beer rather than water, as they sit outside a local bar.

Slowly, the laps count down. Finally, after three laps, I throw the two energy gels away that I had carried from the start. I decide that I need to stay hydrated rather than add more simple sugars to my already aggregated stomach. With one lap to go, I can sense the finish is in sight. But at this point I am suddenly overcome by heat, and worry that I might actually stumble and fall, failing to make the last few miles. But your head plays games with you after racing that long and you have to calm yourself, mentally regroup, and hold it together.

Sure enough, the final two miles fly by, and I grab my last wrist band and

turn into the finishing straight, passing my last runner of the day. As I look up, I see the clock read 4:47, and I smile knowing that I have achieved what I set out to; sub five hours for the 70.3.

Something happens when you stop – your body goes through several emotions in a short period of time; firstly elation, then hurt, and slowly returning to normality. The hotel has kindly put on another fine buffet, although the chance to take on pasta at this point is lost on me, as I eat my tenth orange segment.

FINISHER REFLECTION An hour later, I sit in the main hotel square, looking at the big screen watching others approach the finish line. Everyone that finishes has completed their own race and will have their own stories to tell. Athletes proudly wear their finisher T-shirts and start to regroup with friends and family they had said goodbye to earlier that morning.

This is my second 70.3 and I wasn’t sure it could be as exciting or as satisfying as the first, but it is. The whole trip is special. The hotel and the staff are hospitable, the event team are as professional as I’ve experienced racing triathlon both at home and abroad, and the course is beautiful – from the clear blue sea to the technical coastal road, finishing with the cheering supporters on the run. It is a delight to race.

Chia Sardinia 70.3, I’ll be back.

You are an amazing race. runnersradar.com

97

Previews | Running

EVENTS PREVIEWS From a weekend-long running festival to a cultural city 10k and an historic 10-miler, these races offer endless fun, entertainment and crowd support

Words Leona Gerrard Bournemouth photographs Paul Roberts

THE GREAT SOUTH RUN

coast, with running routes taking in panoramic views of the bay, as well as the iconic Bournemouth and Boscombe Piers.

Last year’s event saw Ben Smith, the official starter of the full marathon, complete the race as part of his 401 challenge – to run 401 marathons in as many days and raise money for Kidscape and Stonewall.

He said: “It was an honour to be the official starter. This is the third year I’ve done this event and it gets better and better every year.”

BOURNEMOUTH MARATHON FESTIVAL Runners from all across the UK will descend on the Dorset coastline for the fifth edition of the Bournemouth Marathon Festival, which takes place on 7-8 October.

The jam-packed weekend of events features the spectacular

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Supernova 5k, the fast and flat Supersonic 10k and four junior races on Saturday, with the marathon and half on Sunday.

These eight race distances offer the ideal opportunity for groups of runners or families to enjoy an extended weekend on the

DATE: 7-8 October 2017 LOCATION: Kings Park, Bournemouth (see website for shorter run locations) PRICE: £51 for affiliated marathon runners; £53 for non-affiliated marathon runners (see website for other prices) bournemouthmarathon.com

This fast and flat 10-mile route starts and finishes on Clarence Esplanade in Southsea, and takes runners through Old Portsmouth, home of Portsmouth Cathedral, before entering the Historic Dockyard. Here, participants will have the chance to run past the Royal Navy’s current naval ships, as well as some of the most famous ones in the world, including HMS Victory and HMS Warrior.

After exiting the Dockyard, runners will reach the halfway point on Winston Churchill Avenue, before making their way back towards Southsea Common, for the final two miles along the seafront.

The course is steeped in history dating as far back as 1212, and the event features charity cheering points, boost zones, bands on the run and support from local residents and spectators.

DATE: 22 October 2017 LOCATION: Southsea, Portsmouth PRICE: £41 for all runners greatrun.org/ great-south-run

Running | Previews

ADIDAS CITY RUNS: SHOREDITCH 10K This exciting new series of major closed-road running events in the heart of London, kicks off on 8 October in East London with the Adidas City Runs: Shoreditch 10K. The Shoreditch 10K will give thousands of runners of all levels the unique opportunity to run through one of London’s most vibrant neighbourhoods.

The route has been designed to showcase the unique, urban environment of the area and will allow runners to uncover all that East London has to offer. Highlights

of the route include Hoxton Square, the focal point of Shoreditch’s fashionable cultural quarter, alive with bars restaurants and art galleries, and Shoreditch Park – the location of the start and finish line.

All those taking part will receive an Adidas race-day tech T-shirt, free race photos, a chunky finisher’s medal and exclusive discounts at Shoreditch’s best restaurants, hangouts and cultural attractions; this means that after the race, runners can tuck into a post-run feast at local hot spots such as Pizza East, Chicken Shop and Dirty Burger.

In the coming months, more Adidas

City Runs across the capital will be announced. A percentage of all entry fees will go to parkrun, to help them continue to deliver free, weekly, timed 5ks across the UK. So why not challenge yourself to enter this atmospheric city race?

DATE: 8 October 2017 (see website for upcoming news on other City Runs) LOCATION: Shoreditch Park, New North Road, Hackney, London N1 6TA PRICE: £40 for non-charity entries; £25 for charity entries adidascityruns.com

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Report | Running

ROVING REPORTER The Grimsthorpe 10 25 June 2017 WAS IT WELL-ORGANISED?

TELL US ABOUT THE EVENT

NAME : John Freeman AGE: 69 OCCUPATION: Retired RUNNING ABILITY: Intermediate and club coach

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This was the inaugural SBR event at Grimsthorpe Castle in Lincolnshire and covered various races including 5k, 10k, 10 mile, half marathon, canicross and Nordic walking, so there was something for everyone. There were age categories from eight years upwards, and the 5k was suitable for all the family.

The event was limited to 700, so it never felt overcrowded and it had a nice family-friendly vibe. It certainly attracted the lady runners, with several women-only running clubs racing, and overall there were probably more female than male competitors. In fact, more than twice as many ladies finished the 10-mile race as men.

HOW WAS THE ROUTE? The start and finish were in front of the castle and followed various routes within the private grounds, depending on which distance you ran.

I entered the 10 mile, which included part of the 10k and half-marathon course, on surfaces varying from tarmac, gravel farmtracks and rural fields. The organisers described it as ‘challenging’ and it certainly was, with some hills steep enough to reduce runners to walking, although I took this as an opportunity to pass – where it was wide enough!

The variety of terrain, including an old railway cutting and stream, meant you had to keep your wits about you, especially if, like me, you don’t usually run trails. However, the scenery made up for it, as you got to see parts of the estate not usually open to the public.

For a first-time event, I’d say it was. SBR are used to doing this sort of thing and considering the number of races involved, everything went smoothly. All the volunteers were helpful, even showing you how to put the ankle timing chip on. The friendly marshals offered support and kept us on the right track, literally. The water stations provided water in plastic cups, which was OK, but I’m not sure it would have been sufficient if the weather had been really hot.

There was a bonus at halfway with cake, as well as water, to provide some extra energy.

Photographers were at various points around the course and photos were available afterwards to download for free, which was a nice touch. The Race Village at the finish provided the goody bag and a very nice medal, and there was a baggage drop area if you needed it. Post-race massages were available, but as I managed to pick up a calf strain during the race, I headed straight for the first-aid tent, where the paramedic helpfully provided me with advice and an ice pack.

HOW DID YOU GET ON? I signed up for the race at a special price on Black Friday last year, but in my haste didn’t realise it was a trail run. So on the day I was literally into unknown territory. The pre-race notes didn’t convey the toughness of it and I naively imagined I might do it in 90 minutes, but after a calf strain kicked in at half distance, it was a matter of just keeping going.

About 2 miles from the finish, the half marathon runners joined up with us, some of whom found the going equally tough. So, with a bit of mutual encouragement, avoiding the Nordic walkers and ignoring the pain, I made it to the finish in what I thought was a disappointing 1:43:26. However, when I got the full results, I found that I’d come 108th out of 215 and 1st in my age category – for the first time ever!

WOULD YOU DO IT AGAIN? That’s a question as challenging as the course, mainly because it was so different to what I normally run. I really enjoyed the ‘small event’ atmosphere, seeing canicross for the first time was an experience and even my wife [a non runner] had fun exploring the castle’s gardens.

I was also really impressed by the organisation, speed of results and free photo downloads.

But, I have to admit that I’m not a trail runner; the injury proves that, and unless I practise a lot in the meantime, it’ll be back to road races for me.

King For A Day Tom Wake won a competition in Running to enter the Race To The King ultra. Here’s how he got on… aturday morning, it’s just gone 5am and I’m wide awake. The night before any race means that I never sleep well; the nerves, excitement and, in this case, knowing that in around three hours’ time I will be setting off to run the Race to the King double marathon – 53 miles along the South Downs Way (SDW) and further than I’ve ever run before.

I’d been working with personal trainer and ultra marathon runner Kerry Sutton in the weeks leading up the event. We’d spoken about my preparation; final training runs, getting enough rest and a slight Achilles niggle I’d picked up from a marathon training run.

The taper had gone well, the ankle was feeling good and I’d rested as much as possible. We hadn’t discussed any targets, as my main ambition was making it to the finish line.

S

Words Tom Wake Photograph Race to the King

AND I’M OFF… With this in mind, I set off at a nice, easy, comfortable pace. The atmosphere on the course was excellent and I found myself chatting to other runners as we made our way along the trails heading out from Slindon.

The SDW is somewhat of a trail runner’s paradise and if you’d rather be cruising over dirt tracks than tarmac, this is the race for you. The course covers a range of terrain from winding woodland single track to grassy fields and wide stony paths. And let’s not forget the hills. Covering around 6,000 feet of elevation, this is quite an eye-opener for

A remarkable 3rd place finish after 53 gruelling miles

a runner who primarily trains in Suffolk, notably one of the flattest counties in England.

The miles were ticking off quickly and it wasn’t long before we reached the first pit stop. The event staff were brilliant, giving support and helping to refill water bottles.

With a wide range of snacks, energy nutrition and drinks available, there’s certainly something for everyone.

I found myself initially taking water but, later in the race, from 32 miles onwards, I drank flat coke to help suppress a slight sick feeling and ate salted crisps to help with cramp in my hamstring.

I’d slowly been working my way forward and had overtaken a few people, however, everyone quickly spreads out due to the distance and it’s not entirely clear where you are in relation to those ahead.

I was surprised to hear that I was in 5th place, but decided not to think about positions and instead carry on and enjoy the run.

My wife Pip was out on the course at various intervals, giving me encouragement.

I’d seen her at 27 miles, having just overtaken a

runner, and she said that the next runner was just ahead of me. It wasn’t long before I caught up with him and, if my weary calculations were correct, this now put me in 3rd place. My goal was to complete the race and I wasn’t far from entering my unknown running territory of passing mile 34.

I followed the well signposted white-and-red arrow markers and the miles were disappearing quickly. It wasn’t long before I’d clocked more than 40 miles. There were some tough miles and it was definitely mental strength over physical fitness that pushed me through, keeping the legs turning. My pace decreased in places but then I’d get into a rhythm and other miles would feel comfortable.

FINAL COUNTDOWN As I ran along a ridgeway, the City of Winchester appeared before me. I’d been waiting for this moment, knowing that the cathedral finish line was almost in sight.

The final miles felt like the longest of the race, my feet hurt and my energy felt non-existent. I turned, glanced behind and I could

see another runner bearing down on me. I hadn’t seen anyone for at least 20 miles, so I wasn’t sure how this could be. Although I hadn’t been worried about time or position, I also knew that I didn’t want to give up on finishing in 3rd place after holding it for so long. There were only 800 metres to go.

It’s amazing what your legs will do when you make them.

I sprinted, hard, and ran the fastest I’d done all race.

Rounding a corner I saw the Race To The King flags lining the path to the finish. I gave it everything and leapt down the steps to the finish directly in front of the cathedral. My feet ached, my legs were probably wondering what on earth had just happened, but I had a smile on my face, a smile for completing the challenge, for running my first ultra marathon and actually enjoying almost every step.

To finish 3rd was a bonus and something that I’m really proud of – my prize of Sussex Gold beer went down very well that night.

I’m hoping to be back next year for more Race To The King action – I’ve definitely got the bug! runnersradar.com

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FIVE OF THE BEST… EUROPEAN EVENTS From a Swiss-valley spectacular to a Grecian coastal crowd-pleaser, if you fancy a change of scene and scenery, head abroad for some running action

Running | Races

weekend (see website for details of the Marathon Du Mont Saint-Michel, 10km and other races that the whole family can enjoy). marathondumontsaintmichel.com

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INFERNO HALF MARATHON When: 19 Aug 2017 Where: Bernese Alps, Switzerland Features: This is a breathtaking yet challenging half, with over 2000m of ascent! You’ll start in the Lauterbrunnen Valley and cross the finish line at the top of the majestic Schilthorn. A great race for a group of friends (teams of three can run a relay) who want to share an adventure in a stunning location. The entry fee includes start and finish massages, showers, transportation of clothes (with the exception of the first two segments of the relay), a souvenir T-shirt and entry to the Pasta Party. There are prizes for men and women, from 1st place to 6th place across five categories. Plus, there are plenty of other races over the weekend, and it’s a great way to enjoy an Alps holiday! inferno.ch

2

TRAIL DE L’ARCHANGE When: 27 May 2018 Where: Bay of Mont Saint-Michel, France Features: New for 2017, this scenic, technical race covers 55kms of low-level and then elevated trail – if you love nature, this is an ultra you won’t forget. The Archangel Michel is a golden statue which crowns the Abbey and is an iconic landmark and focal point for runners. Runners cross the finish line at the top of the Abbey, surrounded by throngs of cheering locals and spectators. A truly European festive and exciting event and

CLOCKWISE, FROM MAIN Scenery doesn’t get better than at the Inferno Half Marathon in the Bernese Alps; if you love nature and some beautiful architecture, the 55km Trail de L’Archange will not disappoint; combine sun, sea and a PB at the Limassol Marathon in Cyprus; for some winter sunshine and a fast, city route, sign up for the Seville Marathon in Spain; enjoy city sights and some hefty hills at the Brussels 20k

BRUSSELS 20K Where: Brussels, Belgium When: 27 May 2018 Features: This European city race gives you the opportunity to run a unique distance (20k) in a beautiful city.

A relaxed, friendly event (but note, there are some hefty hills!) that starts and finishes in the centre of Brussels at Parc du Cinquantenaire.

You’ll run through scenic streets and parks, past impressive monuments and be urged on by throngs of friendly spectators. Stay on to explore the city sights and culinary delights this beautiful city has to offer.

20kmdebruxelles.be

4

SEVILLE MARATHON Where: Seville, Spain When: 25 Feb 2018 Features: Escape the winter and take part in one of the fastest (and most atmospheric) city marathons in Europe, which takes you through the spectator-filled beautiful city of Seville. It’s hard not to smile all the way, with friendly supporters, great fuel stops and a nice goody bag at the end.

For information, including travel, about the Zurich-sponsored race, see the website. zurichmaratonsevilla.es

5

LIMASSOL MARATHON When: 18 Mar 2018 Where: Limassol, Cyprus Features: If you want to combine sunshine, the sea and a PB, this is the marathon for you! A fast, flat coastal route, perfect for your first marathon or for seasoned endurance runners who want to better their best time. There’s great crowd support and a vibrant atmosphere with plenty of post-race celebrations.

It’s also one of the most reasonably priced international races (EUR36 until end of Oct). limassolmarathon.com

runnersradar.com

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LISTINGS PROVIDED BY

EVENTS LOCATOR

Inspired to take part in a race? Our events listing guide has some of the best races coming up If you have an event you would like mentioned in these lisitings, please contact rf.ed@kelsey.co.uk

Eaglesham, Glasgow 50 km, 13.1 miles, 10 km breakingstrain.co.uk

SOUTH

SOUTH

21 JULY 2017

22 JULY 2017

PODPLUS ASHFORD SUMMER 10K & 5K SERIES - JULY

SRI CHINMOY 10K SERIES - GREEN SPACE

Ashford, Kent 10 km, 5 km nice-work.org.uk

CENTRAL 22 JULY 2017

24HR THUNDER RUN Walton on Trent, Derbyshire 10 km, 24 hours continental-tyres.co.uk

SOUTH 22 JULY 2017

COTSWOLD 24 HOUR RACE Cirencester, Gloucestershire 9 km laps, 24 hours 100milerun.com

SOUTH 22 JULY 2017

ENDURE 12/5`0 Pangbourne, Reading, Berkshire 12 hours, 50 km, 50 miles endure1250.co.uk

CENTRAL 22 JULY 2017

SOUTH 23 JULY 2017

CENTRAL 23 JULY 2017

SANLAM GO DAD RUN WORCESTER Worcester Race Course, Worcester 5 km, 10 km godadrun.co.uk

CENTRAL 23 JULY 2017

THE BEATRIX POTTER CHALLENGE Northampton 4.37 mile loops, 6 hours saxon-shore.com

MID KENT 5 MILER

SOUTH

Staplehurst, Kent 5 miles midkent5.co.uk

23 JULY 2017

SOUTH

IRELAND

22 JULY 2017

23 JULY 2017

Redhill, Surrey 13.1 miles, 10 km nice-work.org.uk

THE RICHMOND SUMMER RIVERSIDE 10K RUN

MOURNE WOMEN’S MINI MARATHON

SOUTH

Richmond, Surrey 10 km thefixevents.com

SOUTH 23 JULY 2017

BATH RUNNING FESTIVAL Bath, NE Somerset Marathon: 26.2 miles, Very Long Half Marathon: 15 miles, 10 km, 5 km relishrunningraces.com

SOUTH 23 JULY 2017

BOYS BEATING CANCER Newbury, Berkshire 10 km, 5 km boysbeatingcancer.org

SOUTH

Northampton 4.37 mile loops, 6 hours saxon-shore.com

DOWN TOW UP FLOW HALF MARATHON

22 JULY 2017

Wool, Dorset 10 km egdonheathharriers.com

Richmond, Greater London 13.1 miles runthrough.co.uk

Battersea Park, London 10 km uk.srichinmoyraces.org

MUSIC LEGENDS CHALLENGE - PRINCE

SCOTLAND

D’URBERVILLE DASH 10K

MARATHON

23 JULY 2017 Marlow, Buckinghamshire 13.1 miles purplepatchrunning.com

RUN THE BLADES

SOUTH

Whitelee Windfarm,

23 JULY 2017

nr Rostrevor, Co Down 10 km 26extreme.com

THE CATERHAM ROTARY HALF MARATHON & 10K

23 JULY 2017

THE DEAL DINOSAUR 10K

23 JULY 2017

Deal, Kent 10 km nice-work.org.uk

NORTHUMBERLAND COASTAL RUN

SOUTH

NORTH

Beadnell, Northumberland 14 miles alnwickharriers.co.uk

23 JULY 2017

SOUTH

Regents Park, London 10 km theraceorganiser.com

23 JULY 2017

PORTCHESTER CASTLE 10K

THE ROYAL PARKS 10K SUMMER SERIES REGENTS PARK

Portchester, Hampshire 10 km racebest.com

SOUTH

NORTH

Saltram, Plymouth, Devon 10 km nationaltrust.org.uk

23 JULY 2017

RUN CUMBRIA EDEN VALLEY 10 MILER

23 JULY 2017

TRUST 10 - SALTRAM HOUSE (JULY)

Lazonby, Cumbria 10 miles runnation.co.uk

NORTH

SOUTH

Wharles, nr Kirkham, Lancashire 7 x 26.2 miles hillrunner.org.uk

23 JULY 2017

RUNTHROUGH RICHMOND PARK HALF

24 JULY 2017

SALWICK SCORCHER 7 MARATHONS IN 7 DAYS

FINDARACE.COM SOUTH 24 JULY 2017

SRI CHINMOY RELAYS THE BATTERSEA RELAYS Battersea Park, London 1 mile loops eventrac.co.uk

NORTH 26 JULY 2017

STAVELEY 10K

PILLING 10K SERIES JULY

CENTRAL

Pilling, Lancashire 10 km lancaster-race-series.co.uk

GREAT GRIMSBY 10K

SOUTH 29 JULY 2017

RUNTHROUGH LEE VALLEY VELOPARK - JULY

Staveley, Cumbria 10 km kendalac.co.uk

Queen Elizabeth Olympic Park, 13.1 miles, 10 miles, 10 km, 5 km, 1 mile runthrough.co.uk

SOUTH 28 JULY 2017

KENNET & AVON CANAL RACE Bristol 140 miles gucr.co.uk

NORTH 28 JULY 2017

SOUTH

NORTH

Pewsey, Wiltshire 5 miles pewseyvalerunningclub.org

30 JULY 2017

JAMES HERRIOTT COUNTRY TRAIL RUN

WALES

29 JULY 2017

30 JULY 2017

SUMMER SHAKESPEARE HALF MARATHON, 10K, 5K

MAGOR 10K

Yateley, Hampshire 10 km yateley10kseries.info

Nr Stratford Upon Avon, Warwickshire 13.1 miles, 10 km, 5 km raceways.eu 29 JULY 2017

THE GRIMREAPER ULTRA Grimsthorpe, Lincolnshire 40 miles, 70 miles, 100 miles grimreaperultra.co.uk

Undy, Gwent 10 km sites.google.com

SOUTH 30 JULY 2017

RUNTHROUGH WIMBLEDON COMMON HALF MARATHON - JULY

WELLINGBOROUGH 5

THE LAKELAND 50 Dalemain, Cumbria 50 miles lakeland100.com

Wellingborough, Northamptonshire 5 miles wdac.org.uk

SOUTH

SOUTH

29 JULY 2017

31 JULY 2017

THE TWILIGHT ULTRA RUN, MARATHON & HALF MARATHON

THE PASSCHENDAELE CENTENARY CHALLENGE RUN

Hainault, Ilford, Greater London 40 miles, 26.2 miles, 13.1 miles nice-work.org.uk

Challock, Kent 5.36 mile loops, 6 hours saxon-shore.com

29 JULY 2017

MEERBROOK 15K

SOUTH

Nr Leek, Staffordshire 15 km bookitzone.com

29 JULY 2017

29 JULY 2017

NORTH WALES HALF MARATHON

SOUTH

Conwy, North Wales 13.1 miles runwales.com

NORTH 29 JULY 2017

BLUEBELL CHEVIN FELL RACES - RACE 2 Farnah Green, Derbyshire 6.52 km runningwithdavid.com

30 JULY 2017

4 AUGUST 2017

GRAVESEND SUMMER 5K & 10K SERIES RACE FIVE

SOUTH 4 AUGUST 2017

WESTONBIRT HOUSE 10K Westonbirt, Nr Tetbury, Gloucestershire 10k dbmax.co.uk

SOUTH 5 AUGUST 2017

GRAVEL HILL 5

TYWARDREATH TROTTER Tywardreath, Cornwall 7 miles, 1 miles tywardreathtrotter. wordpress.com

WALES

3 AUGUST 2017

Gravesend, Kent 10 km, 5 km nice-work.org.uk

29 JULY 2017

CENTRAL

CENTRAL

CENTRAL

Middle Claydon, Buckinghamshire 2 mile laps ratrace.com

Blandford, Dorset 27 miles, 13.5 miles whitestarrunning.co.uk

YATELEY ROAD RACE SERIES (RACE 3)

SOUTH

NORTH

DORSET INVADER MARATHON & HALF

2 AUGUST 2017

Wimbledon, London 13.1 miles runthrough.co.uk

BARREL OF LAPS

29 JULY 2017

STRIPPED BACK BUSTARD FIVE

CENTRAL

CENTRAL

SOUTH

2 AUGUST 2017

SOUTH

Coniston, Cumbria 100 miles lakeland100.com 29 JULY 2017

Grimsby, Lincolnshire 10 km tape2tape.co.uk

Castle Bolton, North Yorkshire 14 km rotary-ribi.org

THE LAKELAND 100

SOUTH

30 JULY 2017

30 JULY 2017

CYCLOPARK HALF MARATHON Gravesend, Kent 13.1 miles sportingeventsuk.com

July 22nd Spittal Farm, Midlothian, Edinburgh September 2nd Marston Lodge, Market Harborough September 30th Windsor, West Berkshire. http://info.spartan.com/uk/

LISTINGS PROVIDED BY nr Petersfield, Hampshire 5 miles secondwindrunning.co.uk

OVERSEAS

NORTH

Jersey, Channel Islands 48 miles roundtherock.co.uk

5 AUGUST 2017

MAVERICK X SERIES NORTH YORKS MOORS Low Dalby, Pickering, North Yorkshire 44 km, 22 km, 13 km maverick-race.com

SOUTH 5 AUGUST 2017

MENDIP MARAUDER Frome, Somerset 50 miles, 30 miles albionrunning.org

SOUTH 5 AUGUST 2017

MIDNIGHT MARATHON SOUTH DOWNS

5 AUGUST 2017

ROUND THE ROCK ULTRA

OVERSEAS

Richmond, Surrey 10 km, 5 km thefixevents.com

6 AUGUST 2017

SOUTH

Danang City, Vietnam Marathon - 42 km, Half Marathon - 21km , 10 km, 5 km rundanang.com

5 AUGUST 2017

RUNTHROUGH BATTERSEA PARK 5K & 10K - AUGUST Battersea Park, London 5 km, 10 km runthrough.co.uk

THE MAVERICK BUFF X SERIES NORTH YORK MOORS

SOUTH

5 AUGUST 2017

Dalby Forest, Pickering, Yorkshire 44 km, 22 km, 13 km maverick-race.com

CENTRAL 5 AUGUST 2017

5 AUGUST 2017

THE RAILWAY ULTRA

PHOENIX FIREBIRD MARATHON SERIES SUMMER

Telford, Shropshire 38 miles, 28 miles, 19 miles, 9 miles codrc.co.uk

Walton-on-Thames, Surrey 26.2 miles phoenixrunning.co.uk

SOUTH 5 AUGUST 2017

PHOENIX SUMMER MARATHON Walton-on-Thames, Surrey 26.2 miles phoenixrunning.co.uk

SOUTH 5 AUGUST 2017

QUEEN ELIZABETH OLYMPIC PARK 10K SUMMER SERIES AUGUST Queen Elizabeth Olympic Park, London 10 km theraceorganiser.com

CANNOCK CHASE 10K

RUN RICHMOND PARK 5K & 10K - RACE 8

SOUTH

Walton on Thames, Surrey 3.28 miles, 6 hours phoenixrunning.co.uk

6 AUGUST 2017

5 AUGUST 2017

SOUTH

NORTH

PHOENIX - DARK PHOENIX

CENTRAL Rugeley, Staffordshire 10 km cannockchase10k.co.uk

nr Petersfield, Hampshire 26.2 miles secondwindrunning.co.uk 5 AUGUST 2017

Bridport, Devon 10 km, 13.1 miles runnersworld.co.uk

NORTH 6 AUGUST 2017

ASDA FOUNDATION YORK 10K York Race Course, York 10 km runforall.com

SOUTH 6 AUGUST 2017

DANANG INTERNATIONAL MARATHON 2017

SOUTH 6 AUGUST 2017

EAST KENT 10K & 5K

6 AUGUST 2017

THE MOUNT EPHRAIM 10K Faversham, Kent 10 km nice-work.org.uk

SOUTH 6 AUGUST 2017

THE STURMINSTER NEWTON HALF MARATHON Sturminster Newton, Dorset 13.1 miles, 5 km sturhalf.co.uk

SOUTH 6 AUGUST 2017

SOUTH 6 AUGUST 2017

Croydon, Surrey 26.2 miles, 13.1 miles 1m2go.co.uk

GLOUCESTER CITY MARATHON & HALF

WALES

Gloucester 26.2 miles, 13.1 miles gloucestercitymarathon.com

8 AUGUST 2017

ROSE INN RACE SERIES AUGUST

6 AUGUST 2017

Magor, Monmouthshire 4 miles sites.google.com

INDIAN QUEENS HALF MARATHON

SOUTH

SOUTH

Indian Queens, Cornwall 13.1 miles newquayroadrunners.co.uk

9 AUGUST 2017

SOUTH

Wimbledon Common, 10 km, 5 km runthrough.co.uk

6 AUGUST 2017

NICE WORK RICHMOND PARK 10K & 5K SERIES AUGUST Richmond, Surrey 10 km, 5 km nice-work.org.uk

SOUTH 6 AUGUST 2017

BRIDPORT JURASSIC COAST RUN

SOUTH

VANGUARD WAY MARATHON & HALF MARATHON

Weston Turville, Buckinghamshire 10 km bearbrookrunningclub.co.uk 6 AUGUST 2017

Norwich, Norfolk 10 km runnorwich.co.uk

Aylesham, Kent 10 km, 5 km sportingeventsuk.com

BEARBROOK 10K

SOUTH

RUN NORWICH

RUNTHROUGH CHASE THE SUN WIMBLEDON COMMON 5K & 10K -

NORTH 9 AUGUST 2017

SADDLEWORTH 6 Greenfield, Greater Manchester 6 miles saddleworth6.org.uk

REGENTS PARK SUMMER 10K SERIES - RACE 5

SOUTH

Regent’s Park, London 10 km theraceorganiser.com

CYCLOPARK SERIES GHOST OF COYOTE MARATHON

CENTRAL

Gravesend, Kent 26.2 miles saxon-shore.com

6 AUGUST 2017

10 AUGUST 2017

FINDARACE.COM SOUTH

SOUTH

10 AUGUST 2017

12 AUGUST 2017

DINTON PASTURES 5KM/10KM SUMMER SERIES - RACE 4

CYCLOPARK SERIES MUSIC LEGENDS CHALLENGE - ELVIS PRESLEY

Dinton Pastures Country Park, Wokingham, Berkshire 5 km , 10 km barnesfitness.co.uk

Gravesend, Kent 3.7mile to 13.1mile loops saxon-shore.com

SOUTH

IRELAND

10 AUGUST 2017

12 AUGUST 2017

THE COTSWOLD ULTRA

DUBLIN ROCK ‘N’ ROLL HALF MARATHON

Kemble, Gloucestershire 45 miles ultrarunningltd.co.uk

SOUTH 10 AUGUST 2017

THE THAMES CHALLENGE ULTRA Kemble, Gloucestershire 184 miles over 4 days ultrarunningltd.co.uk

Dublin, Ireland 13.1 miles, 10 km, 5 km runrocknroll.com

SOUTH 12 AUGUST 2017

ESSEX CROSS COUNTRY SERIES - HADLEIGH CASTLE

Perth, Perth and Kinross 14.58 miles, 5 km eventfull.biz

NORTH

LONDON SUMMER 10K

ASKERN 10 MILE

Regents Park, London 10 km nice-work.org.uk

Askern, Yorkshire 10 miles askerndrc.org

NORTH 13 AUGUST 2017

BLACKPOOL AIR SHOW 10K Blackpool, Lancashire 10 km bookitzone.com

NORTH 13 AUGUST 2017

CITY OF PRESTON 5 & 10 MILE ROAD RACES Walmer Bridge, Lancashire 5 miles, 10 miles comteq.co.uk

CYCLOPARK SERIES DARNLEY CHALLENGE

CENTRAL

SOUTH

12 AUGUST 2017

13 AUGUST 2017

Gravesend, Kent 13.1 miles loops saxon-shore.com

STOUR VALLEY PATH 100

CYCLOPARK SERIES PUNK RUN

11 AUGUST 2017

SOUTH 11 AUGUST 2017

RYE SUMMER CLASSIC SERIES 10K AUGUST Rye, East Sussex 10 km nice-work.org.uk

SOUTH 11 AUGUST 2017

Newmarket, Suffolk 100 km svp100.co.uk

SOUTH 12 AUGUST 2017

THAMES MEANDER MARATHON & HALF MARATHON - SUMMER Kingston Upon Thames, Surrey 26.25 miles, 13.2 miles hermesrunning.com

ST LEVAN 10K

SOUTH

St Levan, Cornwall 10 km mountsbayharriers.co.uk

12 AUGUST 2017

SOUTH 11 AUGUST 2017

THE OXFORD ULTRA Bablock Hythe, Oxfordshire 66 miles ultrarunningltd.co.uk

NORTH 12 AUGUST 2017

(WO)MAN V BARGE Marsden, West Yorkshire 5 miles teamoa.co.uk

THE RAT - ROSELAND AUGUST TRAIL RACE SERIES Porthpean, Cornwall 64 miles, 32 miles, 22 miles, 11 miles mudcrew.co.uk

SOUTH 12 AUGUST 2017

Gravesend, Kent 3.7mile to 13.1mile loops saxon-shore.com

CENTRAL

LOWTHER LAKELAND TRAIL RUN Lowther, Lake District 13 miles lowthershow.co.uk

NORTH 13 AUGUST 2017

NORTHUMBERLAND COASTAL MARATHON Alnmouth, Northumberland 26.2 miles, 13.1 miles northeastmarathonclub.co.uk

NORTH 13 AUGUST 2017

NORTHUMBERLANDIA 5K TRAIL RUN nr Cramlington, 5 km, 2 km trail-running.co.uk

SOUTH 13 AUGUST 2017

ROUND THE ROCK 10K Portland, Dorset 10 km rmpacportland.wordpress. com

Kites Hardwick, Rugby, Warwickshire 10 km theraceorganiser.com

NORTH 13 AUGUST 2017

HARDMOORS 26.2 TRAIL MARATHON SERIES ROSEDALE Hutton Le Hole, North Yorkshire 26.2 miles, 13.1 miles, 10 km hardmoors110.org.uk

NORTH 13 AUGUST 2017

TOUCH OF TARTAN

13 AUGUST 2017

DRAYCOTE WATER 10K AUGUST

Maidenhead, Berkshire 43 miles ultrarunningltd.co.uk 12 AUGUST 2017

NORTH

13 AUGUST 2017

THE WINDSOR ULTRA

SCOTLAND

13 AUGUST 2017

13 AUGUST 2017

Hadleigh, Essex 10 km theraceorganiser.com

SOUTH

SOUTH

SOUTH 13 AUGUST 2017

SECOND SUNDAY FIVE MILES - AUGUST Wimbledon Common, London 5 miles secondsunday5.com

NORTH 13 AUGUST 2017

SOUTH SHIELDS 10 South Shields, Tyne and Wear 10 miles racebest.com

HOAD HILL MARATHON & HALF MARATHON

SOUTH

Ulverston, Cumbria 13.1 miles, 26.2 miles pureoutdoorsevents.co.uk

THE RICHMOND ULTRA

13 AUGUST 2017 Richmond, Greater London 28 miles ultrarunningltd.co.uk

LISTINGS PROVIDED BY CENTRAL

THE MAVERICK INOV-8 ORIGINAL LANCASHIRE

CENTRAL

13 AUGUST 2017

THE ROCKY HORROR PICTURE SHOW TRIBUTE MARATHON

Stonyhurst, Lancashire 21 km, 14 km, 8 km maverick-race.com

KIMBOLTON HALF MARATHON

Shrewsbury, Shropshire 26.2 miles, 13.1 miles codrc.co.uk

WALES

SOUTH 13 AUGUST 2017

THE STOPSLEY 10 & 5 Luton, Bedfordshire 10 miles, 5 miles activetrainingworld.co.uk

SOUTH 16 AUGUST 2017

CHASE THE SUN FINSBURY PARK AUGUST Finsbury Park, Harringay, London 5 km, 10 km runthrough.co.uk

IRELAND 17 AUGUST 2017

THE QUADRATHON CHALLENGE Moville, Co Donegal 13.1 miles, 26.2 miles, 105 miles extremenorthevents.com

SOUTH 18 AUGUST 2017

PODPLUS ASHFORD SUMMER 10K & 5K SERIES - AUGUST

19 AUGUST 2017

Kimbolton Castle, Cambridgeshire 13.1 miles, 1.5 miles nicetrievents.com

THE RUN TO THE CASTLE ULTRA - AUGUST

SOUTH

Aberdovey, Gwynedd 40 miles codrc.co.uk

20 AUGUST 2017

THE VALLEYS 10 MILE RUN nr Oswestry, North Wales 10 miles xcevents.co.uk

THE VALLEYS

NORTH

nr Oswestry, North Wales 10 mile laps, 12 hours, 24 hours xcevents.co.uk

20 AUGUST 2017

Middleton, Leeds, West Yorkshire 9.5 km racebest.com

WALES 19 AUGUST 2017

SOUTH 20 AUGUST 2017

BATH TWO TUNNELS RAILWAY RACES AUGUST Brickfields Park, Bath 50 km, 26.2 miles, 13.1 miles, 10 km, 5 km, Kids’ Colourburst Runs relishrunningraces.com

NORTH 20 AUGUST 2017

BRANCHES & BAYS 10K Hawthorn, Co Durham 10 km trailoutlaws.com

CENTRAL

Bushy Park, London 10 km, 5 km nice-work.org.uk

Scredington, Sleaford, Lincolnshire 10 km sleafordhalf.com

LULWORTH CASTLE 10K

WALES

NORTH

SOUTH

SLEAFORD STRIDERS SUMMER 10K

20 AUGUST 2017

Hyde Park, London 10 km theraceorganiser.com

Coombe Keynes, Dorset 10 km lulworthcastle10k.com

Ashford, Kent 10 km, 5 km nice-work.org.uk 18 AUGUST 2017

20 AUGUST 2017

20 AUGUST 2017

BUSHY PARK 10K & 5K SERIES - AUGUST

SOUTH

Lancaster 13.1 miles lancaster-race-series.co.uk

NORTH 20 AUGUST 2017

RAY HARRISON MEMORIAL 10K Billingham, Stockton-on-Tees 10 km racebest.com

SOUTH 20 AUGUST 2017

RUN FOR CHAMPAGNE MAPLEDURHAM HOUSE Mapledurham, Reading, Berkshire 10 km, 5 km runforchampagne.com

SOUTH 20 AUGUST 2017

RUNTHROUGH GREENWICH PARK 10K & 5K - AUGUST Greenwich, London 10 km, 5 km runthrough.co.uk

URBAN TRAIL RUNNER MIDDLETON MASSIF

SOUTH 23 AUGUST 2017

CHASE THE SUN OLYMPIC PARK - AUGUST Queen Elizabeth Olympic Park, London 5 km, 10 km runthrough.co.uk

SOUTH 25 AUGUST 2017

THE GREEN MAN MIDNIGHT EXPRESS Norton Malreward, Bristol 46 miles ultrarunningltd.co.uk

SOUTH 26 AUGUST 2017

EAST FARM FROLIC Blandford Forum, Dorset 7 km laps, 12 hours, 50 km, 26.2 miles, 13.1 miles whitestarrunning.co.uk

CENTRAL 26 AUGUST 2017

INSOMNIA 24

CLACTON HALF MARATHON & 10K

WALES 20 AUGUST 2017

nr Coalville, Leicestershire 10 km loop, 24 hours goultraevents.co.uk

SANLAM GO DAD RUN CARDIFF

SOUTH

19 AUGUST 2017

Clacton-on-Sea, Essex 13.1 miles, 10 km nice-work.org.uk

LAST ONE STANDING SUMMER RACE

NORTH

IRELAND

Enniskillen, N Ireland 4.2 mile loops, 24 hours atlasrunning.co.uk

NORTH 19 AUGUST 2017

20 AUGUST 2017

PRUDENT RIVERSIDE HALF MARATHON

20 AUGUST 2017

20 AUGUST 2017

Bute Park, Cardiff 5 km, 10 km godadrun.co.uk

FLEETWOOD HALF MARATHON

SOUTH

Fleetwood, Lancashire 13.1 miles (Half Marathon) fyldecoastrunners.com

THE ROYAL PARKS 10K SUMMER SERIES - HYDE PARK

20 AUGUST 2017

26 AUGUST 2017

JURASSIC COAST 10K Budleigh Salterton, Devon 10 km jurassiccoast10k.co.uk

NORTH 26 AUGUST 2017

LEEDS & LIVERPOOL

FINDARACE.COM CANAL 130 MILE RACE

SCOTLAND

SOUTH

Liverpool 130 miles gucr.co.uk

27 AUGUST 2017

28 AUGUST 2017

DOONHAMER 10K

CAKEATHON CHALLENGE - AUGUST

NORTH 26 AUGUST 2017

Dumfries, Dumfries & Galloway 10 km dumfriesharriers.co.uk

PILLING 10K SERIES AUGUST

SCOTLAND

Pilling, Lancashire 10 km lancaster-race-series.co.uk

GREAT ABERDEEN RUN

SOUTH 26 AUGUST 2017

RIDGEWAY CHALLENGE 86 MILE ULTRA Ivinghoe, Buckinghamshire 86 miles tra-uk.org

SOUTH 26 AUGUST 2017

RUNTHROUGH LEE VALLEY VELOPARK AUGUST Queen Elizabeth Olympic Park, London 13.1 miles, 10 miles, 10 km, 5 km, 1 mile runthrough.co.uk

NORTH 26 AUGUST 2017

SBU35 - ST BEGAS ULTRA nr Keswick, Cumbria 36 miles ukantrail.co.uk

SOUTH 26 AUGUST 2017

THE BIG DAY OUT - THE CROSSING Belstone, Devon 34 miles puretrail.uk

SOUTH 26 AUGUST 2017

THE BIG DAY OUT - THE GREAT ESCAPE

27 AUGUST 2017 Aberdeen 13.1 miles, 10 km, 1 mile greatrun.org

WALES 27 AUGUST 2017

Cuxton Rochester, Kent 4.37 mile laps, 8 hours saxon-shore.com

SOUTH 28 AUGUST 2017

THE CANTERBURY HALF MARATHON Canterbury, Kent 13.1 miles nice-work.org.uk

THE TWO (SEVERN) BRIDGES MARATHON

SOUTH

Severn Bridge, Wales 26.2 miles rogueruns.com

THE VIPER 15 MILE TRAIL RUN

28 AUGUST 2017

2 SEPTEMBER 2017

LAKELAND TRAILS, KESWICK Keswick, Cumbria 15 km Trail Race, 15 km Trail Challenge, 10 km Trail Race, 5 km Sport Trail lakelandtrails.org

SOUTH 2 SEPTEMBER 2017

LONDON SPITFIRE 10K London 10 km nice-work.org.uk

Chelmsford, Essex 15 miles multisport-management.co.uk

SOUTH

TOUR OF NORLAND MOOR

SOUTH

Copley, West Yorkshire 10 km halifaxharriers.co.uk

GRAVESEND SUMMER 5K & 10K SERIES RACE SIX

Malmesbury, Wiltshire 10 km dbmax.co.uk

NORTH 27 AUGUST 2017

SOUTH 27 AUGUST 2017

1 SEPTEMBER 2017 Gravesend, Kent 10 km, 5 km nice-work.org.uk

TRUST 10 - SALTRAM HOUSE (AUGUST)

SOUTH

Saltram, Plymouth, Devon 10 km nationaltrust.org.uk

BEDFORD HALF MARATHON

SOUTH 27 AUGUST 2017

2 SEPTEMBER 2017 Bedford 13.1 miles bedfordhalf.co.uk

WINCHCOMBE HILL CLIMB

SCOTLAND

Winchcombe, Gloucestershire 10 km , 5 km winchcombeshow.org.uk

BEN NEVIS RACE

SOUTH 27 AUGUST 2017

WOLDINGHAM HALF AND FULL MARATHON

2 SEPTEMBER 2017 Fort William, Highland 14 km bennevisrace.co.uk

SOUTH 2 SEPTEMBER 2017

BLACK HUGIN CHALLENGE

Princetown, Devon 13.1 miles puretrail.uk

Woldingham, Surrey 13.1 miles, 26.2 miles 1m2go.co.uk

SOUTH

SCOTLAND

NORTH

26 AUGUST 2017

27 AUGUST 2017

2 SEPTEMBER 2017

ULTRA CHALLENGE SOUTH COAST CHALLENGE

WOMEN’S RUNNING 10K SERIES - GLASGOW

HORNSEA RUNNING FESTIVAL

Motherwell, Lanarkshire 10 km womensrunninguk.co.uk

Hornsea, 26.2 miles, 13.1 miles, 10 km, 5 km itsgrimupnorthrunning.co.uk

Eastbourne, East Sussex 100 km, 50 km, 25 km southcoastchallenge.com

NORTH

Pegwell Bay, Kent 3.75 mile loops, 6 hour time limit saxon-shore.com

2 SEPTEMBER 2017

MALMESBURY CARNIVAL 10K

WALES 2 SEPTEMBER 2017

MAN VS MOUNTAIN Caenarfon, Gwynedd 22 miles ratrace.com

SOUTH 2 SEPTEMBER 2017

QUEEN ELIZABETH OLYMPIC PARK 10K SUMMER SERIES SEPTEMBER Queen Elizabeth Olympic Park, London 10 km theraceorganiser.com

SOUTH 2 SEPTEMBER 2017

RUN RICHMOND PARK 5K & 10K - RACE 9 Richmond, Surrey 10 km, 5 km thefixevents.com

SOUTH 2 SEPTEMBER 2017

SHOREHAM WOODS 10K TRAIL RUN Sevenoaks, Kent 10 km runnersworld.co.uk

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Moment In History | Running

MARATHON LADY

Stamarta Revithi’s fiery spirit paved the way for female Olympic runners

Image Shutterstock.com

T

oday it seems almost unbelievable that it took until 1984 before a women’s marathon was included in the Olympic programme, but from the first modern Games in 1896 until then, only men were allowed to compete at the classic distance. That’s not to say that during these wilderness years there weren’t many women racing in other marathons. The first official women’s world record was set at three hours and 40 minutes in 1926, and it was gradually lowered to two hours and 24 minutes shortly before the 1984 Games. Despite this, it took almost a century before the powers that be finally relented and allowed women to compete in an Olympic marathon.

Yet things could have been so different. For on the eve of the very first modern Olympic marathon in

Greece in 1896, a woman was among the athletes gathered at the Trophy of Miltiades Inn in the village of Marathon making preparations for the race the next day. Had she run she would have set a precedent that might have changed the course of Olympic history.

DIAMOND IN THE ROUGH Stamarta Revithi is a shadowy figure.

She emerged from impoverished obscurity to international fame overnight, and then, almost as suddenly, vanished back into anonymity. A thin, intelligent woman of 30, she had lived a hard life and looked much older than her years.

After her eldest child died, she set out for Athens on foot, looking for work to support her remaining toddler.

Along the way, she met a kindly runner, who gave her money and, seeing how tough she was, carrying her child and

The marathon woman attracted a lot of attention. Journalists flocked to report her story

belongings along the dusty road, suggested she tried her luck in the Olympic marathon as a way of attracting an offer of work.

Revithi took him at his word. On arrival in Athens, she went to the organising committee and requested the right to run. They rebuffed her, saying the deadline for entries had passed, but this was not a woman who gave up easily. She decided to run unofficially, telling journalists “I will compete. If the committee does not allow me to run with the other runners, I will follow behind”, and set off for the start line in the village of Marathon.

The marathon woman attracted a great deal of attention. The local mayor offered her hospitality and journalists flocked to report her story. At a time when women were considered physically fragile and expected to be subservient to men, her quick wit, confidence and strong personality made her a fascinating character.

RUN, SHOP, RUN Sadly, Revithi was not allowed to run with the men, but set off alone the following day. Dressed in a long skirt and with long sleeves and wooden soled sandals, she covered the course in five hours and 30 minutes – not bad considering her lack of training, inappropriate attire and the rough roads. She was far slower than the winner of the men’s race, but in finishing she achieved more than at least eight of the 24 male competitors did. Explaining her slower-than-predicted time to reporters afterwards, she said she would have been faster, but had spent a couple of hours browsing in the shops she passed along the way!

What happened next? Did Revithi manage to get a job as a result of this display of endurance and toughness?

Alas, shortly after the race the historical record of Stamarta Revithi falls silent.

But whatever the future held for her, she left an indelible mark on marathon history, and blazed a trail for the millions of marathon women that have followed in her determined footsteps ever since.

NEIL BAXTER is a cultural sociologist who is completing a PhD at the University of Warwick examining the history and culture of running. You can find him at @neilbaxter77 or runometer.co.uk

114 runnersradar.com

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