Hello! issue 120 || december 2019
is moninthawewe... Th…were We met the glorious and determined Hadeel, and we are SO not worthy. See page 24
Sometimes it’s good to embrace the unexpected. As someone that loves lists, calendars and plenty of advance warning for any kind of change, it takes a lot for me to say that. But if I think back to points in my life that have been truly memorable, many of them have been down to chance or being pushed out of my comfort zone. ‘Rogue racing’ and ‘comfort zone’ are never going to be in the same sentence (apart from this one). With rogue racing, the only predictability is that you start at a designated point and you end at a designated point. Between that, it’s up to you. You self-navigate your way through a course, usually in the dead of night, with nothing to accompany you but your headlamp and your determination. Fancy it? Turn to page 74 to find out more.
And if you love the unexpected, turn to page 41 to discover who won the Women’s Running Product Awards 2019. These are the big ones: Best Shoes, Best Apparel, Best Nutrition. Fifty of us have tested everything ruthlessly over the summer, and these are the results – and some of them are truly unexpected. If you’re looking for the best gear for next year, you need to go here first. While if you want something you really want for Christmas, then turn to page 31 for the ultimate stocking filler guide for runners, whether you’re a beginner, a seasoned racer or a gym bunny. There are some serious crackers here. Kettleboobs, anyone?
…wrapped up It’s flipping chilly out, and no mistake. Get yourself a good jacket. See page 90
Happy Christmas, you lovely lot, and happy running!
Esther Newman Editor
read anyWHERE AT any time! Download the Women’s Running app and buy a single issue for just £3.99. Or subscribe from just £2.99. Search Women’s Running in the app store.
…went nuts And chucked a dollop of peanut butter in some protein-crazy recipes. See page 114
join our tribe! womensrunning.co.uk @womensrunninguk womensrunningmagazineuk
WITH YOU EVERY STEP Women’s Running is the community for women who love to run. Each issue is packed with essential advice on training, nutrition and kit, alongside inspirational real-life runners’ stories. Whether you’re considering your first ever run, or you regularly take part in races, Women’s Running will help you run better. Running is about more than just putting one foot in front of the other: it’s about who we are.
on the cover Photography Joseph Branston Hair & make-up Bea Burton Kit and trainers Asics
Contents issue 120 || december 2019
lifestyle 8 Headlines
74 Go rogue!
The latest health and fitness stories
We go deep into the world of unsanctioned racing, where the only predictable points are the start and finish – how you get from one to the other is up to you. Fancy giving it a go? Then your GPS (and your headlamp) has never been more important…
10 New gear The best new kit for your running
11 How do I…? Stretch after running
12 Health The lowdown on your lifestyle
13 Why I run Ultrarunner Kelly Ruck on racing, parenting, diabetes and doughnuts
31 Everything you could possibly want under the Christmas tree!
coach
14 Fuel
82 Every day training plan Start your running streak here and get your body moving every day from 1 December right up until Christmas. You can do it!
86 How I train Swedish ultrarunner Mimmi Kotka on challenging herself, ‘dog jogs’ and exploring the Alps one peak at a time
Quick and healthy meal ideas
15 Mum on the run Laura reflects on the first two years
16 Clinic We check out your quads
19 Debate Should 60-year-olds take on marathons?
kit 89 Essential gear It’s blooming cold out there! Check out the latest jackets, new release shoes, gloves and base layers. We also look at an essential but overlooked bit of gear: the first aid kit
98 Best in tech The latest fitness trackers and watches – these beauties were made to raise your game A round-up of the latest must-have apps
bootcamp
102 Baby steps
Find out the deserving winners this year: we tested shoes, apparel, tech and nutrition
41 Strap on a headlamp and go rogue
74 4 || Women’s Running || DECEMBER 2019
If you want to start running again after having a baby, you’ll be greeted with often confusing advice. Turn here first to get the latest guidance as well as a step by step intro to postnatal running for new mums
105 Perfect form If you have problems with injuries, you might be surprised to know that the issue could stem much further northwards. Here’s how to keep your posture in check to keep your legs moving
106 Workout If it’s too cold to head out, do these simple moves at home to keep your strength and mobility in check. Add weights, resistance and reps to increase the intensity, and pull in your stomach at all times for an iron core
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106 An all-over workout for winter weather
24 Cover star Hadeel on marathon training and life lessons
“If I can, then anyone can” nutrition 112 Your super food There’s one food out there that’s perfect for every run. What is it....?
114 Fast food Three scrumptious, protein-packed meals with a secret ingredient: peanut butter!
116 Life on a plate US ultra ace Katie Schide tells us about how she runs on plant power
race 126 Reports & diary A boozy Bacchus marathon, a full-on 50K and the Yorkshire Marathon. We ran them for you! Plus more events for your diary.
features 24 Warrior Hadeel is our newest hero. She’s trained and run for three marathons, all while managing her cerebral palsy, depression, a dyspraxia diagnosis – and a PhD. She’s superhuman
We’re nuts about these recipes…
114
The best advice for running after having a baby
102
30 Run Your Way Anne and Sarah run the Thames Meander, supported by us and Brooks Running
41 The Awards It’s the Awards season at Women’s Running! We celebrate the winners, from shoes to apparel, and from nutrition to make-up
118 Being grateful How incorporating gratitude can positively affect your running and your life
regulars 20 Running mates We hear from you, our lovely running tribe
122 Support network Answers to your running questions
98 Footnotes Running icon: Nicky Spinks
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118
Be grateful and live happier
FREE GO BITES AND BOOK! when you subscribe. see p22 for details DECEMBER 2019
|| Women’s Running || 5
theteam Editor Esther Newman
Art editor Andrew Cottle
Creative Director Jenny Cook
issue 120 || DECEMBER 2019
fitness editor Tina Chantrey
We couldn’t have done it without… Mollie McGuigan Mollie is a freelance health and fitness writer from London. She runs far and slow although is changing that to far and a bit faster as she starts training for the 2020 London Marathon. This month, Mollie entered the mysterious world of rogue running, and reported on how we can all benefit from the thrill of unsanctioned racing. Find out more on page 74.
Katie CampbellSpyrka Katie is a sports journalist and mum of two, with a passion for running, cycling and hiking. On the side, Katie runs the Lessons in Badassary blog, which sees her interview inspirational female endurance athletes about their training and mental performance strategies. This month, Katie finds out how gratitude can benefit our running on page 118.
Chief sub Damian Hall
Contributors Liz Hollis, Anne-Marie Lategan, Laura Fountain, Louise Pyne, Rachel Ifans, Lisa Jackson, Mollie McGuigan, Katie Campbell Spyrka, Jo Perkins, Laura Hilton, Cal Jones
commercial director Allan Pattison 07590 982345 allan.pattison@anthem-publishing.com
Advertising Executive Megan Gibbings 01225 489984 megan.gibbings@anthem-publishing.com
Licensing Regina Erak regina.erak@globalworks.co.uk
Head Of Marketing Verity Travers Managing Director Simon Lewis CEO Jon Bickley Cover photography Joe Branston Cover hair & make up Bea Burton Thanks to Asics, On, Runderwear Images © Getty Images Print William Gibbons & Sons Ltd +44 (0) 1902 730011
Jo Perkins Jo is a sports medicine physiotherapist with a special interest in women’s health, particularly postnatal rehabilitation. She is a keen runner, successfully running a marathon after her first child. She works with professional athletes and has founded an online postnatal running programme. This issue, Jo looked into the very best guidance for women post pregnancy on page 102.
Tina Tina is a UKA running coach, as well as England Athletics Mental Health Champion. She is on day 323 of a runstreak, running every day in 2019, and every distance from one mile to 50K ultras all over the world. She runs her own running group @ shewhodaresruns. Tina has the mammoth job of managing all our gorgeous review kit, starting on page p90.
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Published by Anthem Publishing Piccadilly House, London Road, Bath BA1 6PL +44 (0) 1225 489 984 All paper used in this publication comes from responsibly managed forests All content copyright Anthem Publishing Ltd 2019. All rights reserved. While we make every effort to ensure the factual content of Women's Running magazine is correct, we cannot take any responsibility nor be held accountable for any factual errors printed. Please make every effort to check quoted prices and product specifications with manufacturers prior to purchase. No part of this publication may be reproduced, stored in a retrieval system or resold without prior consent of Anthem Publishing Ltd. Women's Running magazine recognises all copyrights contained within the issue. Where possible, we acknowledge the copyright holder.
6 || Women’s Running || DECEMBER 2019
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lifestyle Headlines || People || Food || Kit || Health || Opinion
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DECEMBER 2019
|| Women’s Running || 7
lifestyle || Headlines
HEADLINES The people, campaigns, research and updates making an impact in our running community this month
FIRST WOMAN TO WIN BIG DOG BACKYARD ULTRA Maggie Guterl earns a place in running history as the last person standing
Run for your life! Researchers at Victoria University in Melbourne, have discovered that just one 50-minute run every week can significantly reduce risk of early death from cardiovascular and cancer, compared with no running. This single run was linked to a 27 per cent reduction in being struck down by any cause. Published in the British Journal of Sports Medicine, the study didn’t find that benefits increased with higher amounts of running. Current NHS guidelines recommend 75 minutes of vigorous activity a week for adults (or 150 minutes of moderate activity). The message is that you don’t have to run far or fast, you just have to run.
8 || Women’s Running || DECEMBER 2019
COPYRIGHT: MAGGIE GUTERL / GABI MAUDIERE / ANTHONY STASULLI
American ultrarunner Maggie Guterl became the first woman to win the Big Dog Backyard Ultra. She was the last runner standing at the race, battling for 60 hours and covering 250 miles to get the win. This annual race is the creation of Laz Cantrell, who also founded both the Barkley Marathons (in which UK ultrarunner Nicky Spinks was one of the two last female standing this year) and the Vol State 500K. The concept of the race is simple: runners have an hour to complete a 4.16-mile trail loop during the day, which switches to a similar distance road loop at night. These loops repeat until there is one runner left. Cantrell, the organiser of the race, believes last-man-standing races are the best for enabling men and women to compete equally. After the second night of running, the race had come down to man versus woman for the last eight hours, with Guterl battling against Will Hayward of Hong Kong. When Hayward didn’t finish loop 61 it meant Guterl took the win, and changed the race’s history books forever.
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8 10 The number of millennials who don’t think they are good enough (according to research by OnePoll undertaken by Alpro)
This month we love...
Two more world titles for Cockcroft
Brit Hannah Cockcroft is collecting an impressive set of medals at the World Para-Athletics Championships in Dubai. She set a world-record time of 16.79 seconds in the T34 100m, which amounts to her fifth consecutive T3 100m title. It was a British one-two as 18-year-old Kare Adenegan won silver in a season’s best time of 17.49. Even though Adenegan had gone into the final as the favourite, after setting the world record at the European Champs in Berlin, Cockcroft managed to pull away in the second half for a decisive victory. Hannah was also victorious in the 800m, retaining her title and setting a new championship record of one minute 57.27 seconds.
CLAIMS OF ABUSE AT OREGON PROJECT he world famous Oregon T Project, led by coach Alberto Salazar and backed by Nike, has been accused of emotional and physical abuse by female American athletes, such as Mary Cain. The athlete, who joined the project as a 16-year-old, confided recently that she didn’t have a period for three years, broke five bones due to osteoporosis and ended up self-harming due to constant pressure to lose weight. Another US athlete, Amy Yoder Begley, who ran in the 2008 Olympics, claims she was kicked off the project after being told she was too fat following a sixth place in the 10,000m at the 2011 US Championships. Both women have spoken out in an effort to prompt a culture change in the sport, especially at elite level, where stereotypes still demand that women should be incredibly thin to achieve success.
Hydrosil DryEyeGel
£7.95, hydrosil.co.uk A light natural eye gel specifically for calming and relieving very dry, itchy and flaky skin around the eye, without irritating this delicate skin.
Design.ME Puff.MELight £9.95, amazon.co.uk
This hair volumising powder mist gives lightweight volume without any residue. Perfect if you want maximum body, for even the most fine hair.
Incredible debut and win by Kenya’s Jepkosgei It’s one of the most famous, and oldest, marathons in the world, and a win at New York Marathon is every elite athlete’s dream. For Joyciline Jepkosgei, 26, who was running her first ever official marathon on 3rd November, achieving the win in 2 hours 22 minutes and 38 seconds meant a record time for a debut on the course. The conditions were just about perfect for running, which clearly helped to give Jepkosgei the edge on the day. Jepkosgei is no stranger to records, as she is the world record holder for the half marathon, set in Valencia back in 2017 in 1 hour 4 minutes and 51 seconds. And her prize this time round? She’ll be able to buy a lot of trainers with the $100,000 she takes home for finishing in first place.
womensrunninguk.co.uk
BeaBrightening Cleanser&Cream
£39 & £51, bea-skincare.com Luxuriate after your workout with this cleanser, infused with skin brighteners, then apply the cream for a more radiant complexion
DECEMBER 2019
|| Women’s Running || 9
lifestyle || New gear || How do I...?
NEW GEAR From yoga kit for your gym trips, to the warmest jacket we can find, we bring you the latest best new kit Be hydrated What a beautiful idea! We love the ethos behind these reusable gem bottles, using ethically sourced gems, which are believed to be able to transfer their energy blueprint to the water you drink. Made from Tritan, which has a smaller eco footprint to glass, you can choose from belove, bepower, bejoy and bemagic. Simply fill your bottle with water, leave for 10 minutes (you’ll love how it tastes) and enjoy the power!
Inspired by the craft and simplicity of Japanese school bags, the Hotpod HPY Backpack oozes uber-cool functionality. It has a yoga mat harness with adjustable straps and a waterproof drawstring bag for sweaty workout gear. It’s also spacious, with a 28.8L capacity, including a built-in laptop pocket, and comfy too.
£28.95, bewater.com
£54, hotpodyoga.com
What a carry on
Winter warmer After a winter jacket that will keep you warm, dry, is light, stylish and will pack into its own pocket? Oh, and it’s made from 100 per cent recycled polyester. The North Face Thermoball Eco Packable Jacket gives you everything, and is fitted with internal and external zipped pockets, a high collar and adjustable hem. Unbeatable for high performance and ticking every box a runner needs for winter insulation.
Put a sock in it
£180, thenorthface.co.uk
Performance socks never felt so cushioned. The Stance Barista Tab’s Feel360 technology really sets these apart, allowing the socks to adapt to your body temperature to improve natural wicking. Don’t stop with the Barista, as there are so many dazzling designs, as well as different lengths of socks. Your feet never looked, or felt, so good! £11.99, stance.eu.com
Support network Get extra support with a high neckline, wider straps and an extra wide, elasticated underband. This Vyayama Dusk Print Impact Crop Top offers a snug second-skin fit, due to a double layer of Tencel jersey, which feels luxuriously soft as well as keeping you cool. Natural anti-bacterial properties eliminate odour and a flatseam construction eliminates uncomfortable snags. $140, vyayama.com
10 || Women’s Running || DECEMBER 2019
Sonic boom! Weighing just 180g, the lightweight Mizuno Sonic 2 are ultra-light, with an ESS Wave plate in the midfoot to generate the energy you need to hit your targets. These are a low profile shoe with an asymmetric upper construction, while mesh material provides superior breathability and comfort. Zigzag grooves in the forefront of the shoe provide an incredibly responsive toe off. £105, emea.mizuno.com
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how do i...?
Stretch after running Stretching helps improve the range of motion of your joints and muscle/soft tissue flexibility, which makes it important for injury prevention
here are many benefits to stretching, says Lara Evans, a physio of 22 years and a keen runner. “I currently do a lot of rehabilitation with runners who are injured. As an assistant coach, I teach the athletes I work with to do drills and dynamic stretches prior to a session or race and then static stretches after,” she says. “This can help improve blood flow to muscles, which in turn can help to get rid of byproducts of exercise, which may otherwise give you post-exercise muscle soreness.” Being more flexible can help your running performance and your function on a daily basis. “Tight muscles, if suddenly called on for strenuous activity putting them in a stretched position, are at greater risk of injury,” warns Lara. “If tight muscles result in joint restriction or an imbalance of flexibility/strength, there is an increased risk of injury.” If you think that just because you’re inflexible, there’s no point stretching, you’re wrong. Everyone has different ranges of motion in their joints and people vary in their overall flexibility. “If you’re someone who has always perceived themselves to be inflexible, it’s even more important to work on your flexibility because even small gains can make a big difference,” Lara stresses. “The aim is to make small improvements in the soft tissue flexibility; it’s not necessary to become super flexible.” Tightness
T
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usually develops over a period of time due to postural habits and therefore improving flexibility isn’t instant. “Stretching needs to be done regularly to gain improvement and then maintain the gains,” she says. It’s good practice to stretch immediately after running while your tissues are warmer. If you forget, or are unable to do stretches in that moment in time, stretching later on in the day will still be of benefit. “If you have the chance later, do 10 minutes of fast walking or some form of activity to warm up your tissues prior to some stretching. If this isn’t possible, still stretch, but just be more careful to ease in to them gently,” advises Lara.
as this helps you to relax your mind and body and gain more range into a stretch. • Do be aware of your form and maintain this through the stretch; it helps engage the right stability muscles and is good for increasing postural awareness. It also helps with injury prevention. • Do a 10-minute warm-up jog or fast walk prior to a run, and then do some stretches. Current studies support the inclusion of a dynamic component to warm up, such as dynamic stretches. “When doing static stretches after exercise aim to stretch for 15-30 secs per stretch, repeating a stretch several times,” says Lara.
• Don’t force any stretch into pain or
Five basic stretches for runners
a feeling of overstretch (strain) • Don’t lock out your joints when stretching; keep joints soft • Don’t bounce when in a stretched position • Do breathe through the stretch
There are several ways to carry out stretches – standing or lying/sitting on the floor. After running, it’s often easier to do your stretches standing, especially if the ground is wet or muddy.
Dos and don’ts
|| It’s good practice to stretch immediately after running while your tissues are warmer. If you forget or are unable to do stretches in that moment in time, stretching later will still be of benefit||
Calf stretches Gastroc muscles Take a long step forward. Keep your back leg straight without locking your knee. Bend the front knee and ease into the stretch. Soleus muscle Stand in the same position as above but with the back leg closer to the front leg. Bend the back knee, sinking down into the stretch. You should feel this in lower part of the calf.
Hamstring stretch Put one leg forward, knee straight but not locked. Bend the other knee and sink down, lift your chest and lean forwards, keeping your tailbone towards the sky. Your foot can be relaxed or pulled back towards you.
Quads stretch Balance on one leg and bend the free leg up behind you, holding your foot or ankle towards your bottom. Aim for your knee to face down to the ground and stand up tall. Keep the knee on the stance leg soft.
Gluteal stretch Place your foot in front of the opposite knee (and off to the side slightly). Bend your other leg at the knee, sinking down and leaning forward slightly. This is tricky so you may need something to hold on to.
DECEMBER 2019
|| Women’s Running || 11
Lifestyle || Health || Why I run
HEALTH The latest nutrition, beauty and health headlines. Because running doesn’t end at your feet
Super soups! Press soups are an upgrade on the classic meal with a healthy twist. The collection includes Creamy Roast Tomato, Sweet Potato and Turmeric, chickpeas and Barley and Barley Miso Vegetable – all are packed full of fibre and protein and are low in saturated fat. Nourishing fuel, or the perfect, warming post workout meal. Treat yourself. Press, £4.50, press-london.com
EARLY DETECTION OF BREAST CANCER THE BAD NEWS ABOUT BODY SHAMING lmost half of adults have A been ‘body shamed’ – because of their weight, hair or even the size of their feet. The research, undertaken by nutrition and wellness company WW, showed that weight was the most common target of the body shaming. Worryingly, more than a quarter of the 2,000 adults questioned for the survey admitted that using social media makes them compare their body to others.
Zoe Griffiths, from WW, said: “We recognise the pressures that people are under to have a certain body type, and social media heightens these pressures. Body satisfaction is about having a healthy pattern of eating, being active, and thinking in ways that help you feel confident. “We know that people who have more positive relationships with their bodies tend to be happier – and that happier people make healthier choices in the long term,” she added.
he National Cancer Research T Institute has announced a simple blood test may detect breast cancer up to five years before there are any clinical signs. The test identifies the body’s immune response to substances produced by tumour cells. The body makes antibodies, known as autoantibodies, when it detects proteins called antigens, created by cancer cells. Researchers at the University of Nottingham have found that these tumour-associated antigens (TAA) are good indicators of cancer. They have developed TAAs associated with breast cancer to detect whether there are autoantibodies against them in blood samples taken from patients.
3 SUPPLEMENTS FOR RUNNERS Bestfor IMMUNE SYSTEM
Bestfor ENERGY
Bestfor FLEXIBILITY
HerbScience Bio-SorbTurmeric
IgennusTriple MagnesiumComplex
StirlingCollagenUltra
£18.95 for 30 capsules, stirling-health.net
£16.99, igennus.com
Combining three types of collagen and 10 active ingredients, Collagen Ultra is a powerful collagen supplement. A key protein in cartilage, tendons, ligaments and bones, it is also a firm favourite for joint health, mobility and flexibility.
Turmeric owes its health promoting properties to curcumin, a powerful antioxidant that fights ageing and heart disease. Look after your overall health with this.
This will power your energy production, electrolyte balance, cell division, nervous system, encourage healthy bones, as well as boost normal psychological function – a brilliant all-rounder!
12 || Women’s Running || DECEMBER 2020
£19.95 for 60, stirling-health.net
Myth buster strengthtraining willmakeyoubulky If your only exercise focus is running, and you avoid strength training as you fear it will make you pile on the muscle, there’s a high likelihood you will end up injured, and not be able to run at all. Running is a series of repeated single leg hops, using the same muscles in the same direction. Strength training is crucial to make you strong enough to keep doing this without breaking down, especially your core and glutes. You don’t have to lift heavy weights, you just have to lift enough to improve your core strength.
Winning at life
Why i run How did you get in to running?
Kelly Ruck
Where’s your favourite place to run?
I went along to my local Home. I’m nestled in the Ultrarunner Kelly Ruck is a mum of four (and Couch to 5K group six Forest of Dean on the Wye soon five) who enjoys running beautiful Wye Valley Valley border and have so months after having my trails, and doughnuts youngest daughter. I needed to many beautiful trails to run; do something for me. I wasn’t looking woods, along the river, or the Offa’s Dyke Path. ABOUT KELLY after myself, or my diabetes, very well. It’s amazing to see the scenery changes with the Kelly Ruck lives in the Forest of seasons, how peaceful and remote it can be.
What do you remember about your first race?
I hated it initially. It was a local 10K. It was hot and I was sick when I finished. But that soon vanished and I was on cloud nine for the rest of the day, wondering what I could do next.
What race are you most proud of? The first ultramarathon I ran last year, Race to The Tower. I had never even considered that I would be able to complete 53 miles non-stop before. I had been injured in training and didn’t know how my diabetes would respond. I went through every emotion that day, but I never doubted I would finish. I just wanted to get to the finish line and my babies! It had a huge impact on me. So much so, I ran another ultra two weeks later.
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Dean and has been running since 2016. She has a love for all things long distance (marathons and ultramarathons) and getting off the beaten track. Kelly has been a type 1 diabetic for 19 years and injects four times a day. She has recently qualified as a sports massage therapist and is an Asics Frontrunner. @kellogsontherun
How do you fit in training with being a mum of four (soon five!)? Juggling and compromise! Sometimes it seems impossible to fit it in, but I run most days, even if that means early mornings or late evenings. Although it is a bit harder now I’m pregnant. Naps can seem more appealing, but I always feel more energetic after getting out there.
What has running taught you? So much about myself and what I can achieve if I put my mind to it. We are all capable of incredible things. It’s also taught me about patience. Getting through a bad patch, or persevering through a tough time in a race. It makes the good runs even more worthwhile.
Best post-run snack?
A happy runne
r
I absolutely love doughnuts. Alongside an ice cold fizzy drink in the summer or a hot cup of tea in the winter.
DECEMBER 2019
|| Women’s Running || 13
lifestyle || Fuel || Mum on the run
FUEL
EAT WELL
Try these three quick recipes for an easy yet ever-nutritious meal or snack, perfect for the health conscious runner
An energising runner-friendly snack HowcanIeat healthilyduring christmas?
Chocolate @ Home Milk Chocolate Truffle Making Kit
Peanut butter
Top chocs
Coconut flakes
A naturally sweet seasonal veggie dish
Roasted parsnips
Roasted carrots
Honey
Mixed herbs
Roast roots
Dose up on greens with this festive recipe
Roasted Brussel sprouts
Mixed spice
Super side
Orange zest
3 Energising supplements Pharmaton Advance Multivitamins& Minerals
If low energy is sidetracking training, reach for this. Contains B vitamins & ginseng to help fight fatigue. From £9.64, Boots stores
14 || Women’s Running || DECEMBER 2019
Together Women’s MultivitAMIN &Mineral Supplement
This high quality whole food supplement will help to revive flagging energy levels. £9.99, natures healthbox.co.uk
First off: give yourself a break. Food is one of life’s great pleasures and especially so at Christmas. Enjoy the foods you love the most, and appreciate all the mouth-watering flavours. If you’re keen to maintain a balanced diet, just be a little mindful. There are plenty of healthy, delicious festive choices – you can fill your boots with seasonal veg, such as Savoy cabbage and sprouts: these are chock-full of iron which can help sidestep training fatigue. Then there’s parsnips and carrots, which can be made into soups and stews, immunity-boosting clementines and of course turkey, which is high in protein to help feed post-run muscles. The key thing here is about balance – and a balanced attitude. So if you have a Terry’s Chocolate Orange day (and who doesn’t have one of those every once in a while?), don’t feel guilty. Enjoy that day for what it is (energy for a run!), and try to pick more balanced foods the following day. Eat slowly. Savour each mouthful. Enjoy your Christmas.
Turntopage114 FORTHREEPROTEINPACKEDNUTTYRECIPES
WickedGummy Co.Multivitamin Gummy If you hate taking vitamin pills, these lemon flavoured vegan gummies are the perfect solution. £14.99, wickedgummyco.com
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This month’s wise women
Mum on the run Laura Fountain is a mother, a running coach, a personal trainer, a marathon runner and the author of The Lazy Runner and Tricurious. Follow Laura @lazygirlrunning
December is a time for reflection
T
wo years ago, I went into hospital and came out a week later with a baby. December is often a time for reflecting on the year that’s just been and planning for the one to come. My son’s birthday, sitting in the same month, makes the feeling of a year passing all the more poignant for me. Last year we had a big first birthday party for him and invited all our family and friends. We’d made it through the first 12 months of sleepless nights, non-stop
It was strange to reflect on what my body had been through a year before, and what it had done during the 12 months since. This year he turns two and I feel like I’ve graduated from new parent to just first-time parent. Sometimes I feel like I’ve got a handle on things, and I even offer the occasional bit of advice to pregnant friends. Just like when I offered advice to those doing their first marathon not long after I’d done my own, it’s often a case of helping them avoid the mistakes I made. This year my son and I will head to the parkrun together, me to run and him to cheer. He points at runners now and says “Mama” or “Dada”, thinking all women runners are me and the men are his dad. He claps when other people clap, making him a very cute race spectator, and he has mastered both the high five and a high 10. We’ve both achieved a lot during 2019. And we’ve both got big plans for 2020.
TheLifeGoals Planner Pamela Morrison £12.99 A guide to setting out your goals and making them happen.
|| I slipped out for my own celebration: a parkrun|| feeding and the constant feeling we didn’t know what we were doing. I’d also returned to running and coaching, I’d run a half marathon and was about to start training for a marathon again. So, before the guests arrived and the balloons were blown up, I slipped out for my own celebration: a parkrun.
Laura was so preoccupied with her selfie she hadn’t spotted the stroller had been vacated…
TopFiveRegrets oftheDying Bronnie Ware £12.99 A former palliative care nurse shares insights into living a life without regrets.
TheVaginaBible Dr Jen Gunter £14.99 From the function of pubic hair to explaining the HPV vaccine, this is your no-nonsense guide.
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DECEMBER 2019
|| Women’s Running || 15
lifestyle || Clinic your expert Gabriella Pimentel is a lower limb musculoskeletal specialist at Pure Sports Medicine. She has worked with England national football teams and Olympic gymnasts. She plays football and runs half marathons in her spare time to keep fit. puresportsmed.com
CLINIC Meaning ‘four heads’ in Latin, the quadriceps femoris is a quartet of muscles on the front of the thigh, which are crucial for both a good running gait and protecting your knees from injury propulsion, but also protects important joints such as the knee, from injury.
Strengthening exercises
Rectus femoris
Vastus intermedius (sits under rectus femoris)
There are different ways to strengthen the quads, functionally or non-functionally. In other words, exercises that replicate quadriceps activation in a way that is similar to running, or ones that are simply to use the quads and get them stronger. For running, it’s important to strengthen the quads alongside other muscles such as the hamstrings, gluteals and calves.
Examples of functional strengthening exercises
squat 1andDouble-leg Stand tall with your hands on your hips feet hip-width apart. Push your hips back, Vastus lateralis Patella Vastus medialis
as if you were about to sit on a chair. Continue the movement by bending the knees and then sinking your weight into your heels. AIM: try to keep knees in line with the toes and keep your weight through the heels rather than toes.
2Stand with your feet apart, one forward and Split squat/stabilisation lunge
one behind. Lower your body, focus on bending the back knee so you drop vertically down, rather than coming forward and overloading the front knee. Return to the initial position by pushing up strongly through the front heel. AIM: Keep your kneecap in line with your middle toe, and avoid letting the hips rotate.
Examples of non-functional strengthening exercises
press machine 3width.Leg Place your feet on the platform at shoulder Push your legs to extend the knees, without locking them back. Slowly control your legs to bend back to the starting position – this can be done single or double leg. AIM: keep your heels on the platform and drive through them as the legs straighten, never lock the knees back.
extension machine 4bentKnee Hook feet under the bar, starting in a knee position. Straighten the legs against resistance – can be done single or double leg AIM: try to slowly control your knee back to the bent starting position.
Anatomy Anatomically, the quads originate from the front of the hip and parts of the thigh bone and insert via a common tendon into the knee cap (patella). The patella tendon then attaches the knee cap to the top of your shin. Commonly known as the ‘extensor group’, the main function of the quads is to extend/straighten the knee, with one of the muscles (rectus femoris) having a dual function in assisting with hip flexion. Both movements are key to running! The sequence of events that occur when we walk or run is known as the gait cycle, categorised into the stance and swing phase of the legs. Due to location and function, the quads straighten the knee as you swing your leg forward to take another step. They also have a strong role in preventing the knee from collapsing, as they control how you absorb the impact when your foot hits the ground. Working closely with the hamstrings, gluteals and calf muscles the quadriceps help the leg strongly push off as you prepare to take another step. Having strong quadriceps allows for strong
16 || Women’s Running || DECEMBER 2019
Avoid knee problems by strengthening your quads
womensrunninguk.co.uk
A femoral stress fracture requires a comprehensive rehabilitation plan
How to recognise the symptoms of a quadricep injury – and what to do if you get one Femoral stress fracture
What is it? This falls under the quadriceps category because pain is often felt over the front of the thigh and it’s important not to miss it. People will often complain of discomfort in the quads that doesn’t improve with stretching or foam rolling. A stress fracture occurs when bone is placed under repetitive load and bone resorption exceeds bone formation.
Risk factors include • A high load of training (intensity and/or time) or a sudden increase in training load • Poor nutrition and lifestyle, particularly a history of eating disorders • Being female • Poor bone health (such as having a previous stress fracture) • History of smoking
most can be managed with decreasing activity and a comprehensive rehabilitation plan.
Rectus femoris strain
Quadricep overload
A muscle strain is an acute tearing injury and can occur when a muscle is overstretched, is exposed to too much force, or is repetitively overloaded. In running, the latter is most likely to occur, for example if a runner attempts to change their running mechanics or suddenly increases speed. Symptoms are graded:
What is it? During running, no muscle group works in isolation. The muscles down the back of the body work together to form the posterior chain, which includes the gluteals, hamstrings and calves. However, if the posterior chain is under-active or part of it is too weak, then more load will be placed through the quadriceps. Depending on the extent of overload, you may experience the following symptoms: • Discomfort in the quadriceps that disappears during a warm up • Discomfort that may disappear during the warm up, but reappears at the end of the run • Discomfort that gets worse during activity • Pain all the time
|| If the posterior chain is underactive, more load will go through the quads ||
Symptoms (these can vary) • Local pain to thigh, tender when pressed • Limping, unable to hop • Pain increases during activity • A correlation between loading and pain • Night pain What to do Stop training and seek medical advice. It’s important to establish correct diagnosis and extent of bone stress. An MRI scan is required to confirm or rule out a stress fracture, and it can be visualised on a spectrum from mild bone stress response to a full fracture. If caught early,
womensrunninguk.co.uk
What to do This is an overload injury, so rest from running will allow the muscle tissues to repair and restore. Time of rest will depend upon severity of symptoms, ranging from a couple of days to a week. During this rest period you can then commence a simple exercise routine to increase posterior chain strength and increase flexibility of the quadriceps; then you can slowly re-integrate your running training. For mobility, integrate static quads stretching, as well as quad and ITB foam rolling. For strength, and in single-leg bridges, crab walks and single-leg RDLs.
What is it?
Grade 1 A twinge and a general feeling of tightness, there may be an area of spasm in the thigh. Runners can normally continue training.
Grade 2 A sharp pain that makes training difficult and is also painful when pressed.
Grade 3 A severe, sudden pain where the runner is unable to carry on. There will normally be swelling and bruising, contracting the quad is very painful.
What to do You need to gently begin to strengthen the quad once the initial pain has settled. Applying ice to a muscle strain will be beneficial (15mins, 1-3x daily). Some of the exercises on the opposite page will be effective – start with a low weight/number of repetitions and gently increase. For example, two sets of 8-10 repetitions of squats, on alternate days.
Be aware Quadricep injuries quite often affect the knee due to their attachment around the front of the knee. Therefore with any knee or thigh issues that don’t improve within a few weeks, it’s advised to seek professional advice.
DECEMBER 2019
|| Women’s Running || 17
Lifestyle || My route
|| Debate
MY ROUTE
Share your routes with us!
Events
Email womensrunning@ anthem-publishing.com
London physiotherapist Lisa Posnett enjoys exploring new routes on longer runs and one of her faves starts at Victoria Park
3 2 Marshes so that the river is on your left side. You will then cross over a little bridge and turn right following the tree-lined route of the river. This is such a quiet and lovely green area surrounded by trees and it feels like you are miles away from London’s hustle and bustle. Keep following the path around to the left through Hackney Marshes until you come back out onto the canal. Head left down the River Lee Navigation.
1 start/finish
Part 3 Head along the canal, taking on some great views of London Stadium on your left and passing some trendy bars on the canal. As you go under the A11 follow the bridge crossing over to the other side of the canal. At Three Mills Lane the path stops. Cross over to the other side and you’ll find yourself running between two canals. Follow signs to Limehouse Cut, taking the bridge to the right. Then take the wooden boardwalk off of the main path which continues towards Limehouse.
© STRAVA
4
London is always such a busy hive of activity – I often want to try and avoid the busy crowds and dodging traffic. This route starts at Victoria Park, then carries on through the Olympic park, Hackney Marshes, Lime House and Regent’s Canal. It’s flat, has some lovely views over the canal, some green open spaces and starts/ends at a cafe.
start Pavilion cafe, Victoria Park (with toilets and water filling points).
Part 1 Head east through Victoria Park towards Saint Marks Gate and out onto Cadogan Terrace. Take the path onto Hertford Union Canal. Get off the canal onto Carpenters
Road, up the hill onto Clarnico Lane to head into the Olympic Park. Take any of the footpaths through the Olympic Park, over the river, heading past Timber Lodge Café. Take in the Olympic sites and be inspired! Pass VeloPark and over the bridge to the Lee Valley Hockey and Tennis Centre.
Part 2 From the Lee Valley Hockey and Tennis Centre, head over the bridge, down the steps towards the large green fields of Hackney Marshes. Follow the path through Hackney
18 || Women’s Running || DECEMBER 2019
SlindonSlog This glorious 10-mile trail run takes you down, down, down into the Slindon pits before you head off for a lap in the woods (including the steps of doom), all set in beautiful West Sussex, and it guarantees both mud and puddles. With a canicross entry available, runners can take their dogs for a spin, too, and there’s a shorter loop option if you want it. The event offers photos as part of finishing, which we think is fab; why buy a mug when you can get a mugshot for #medalmonday! 16 February 2020, tribalsportsevents.co.uk
GreatIreland Run10K One for your diary (could Father Christmas deliver this entry to you?) for next spring, the Great Ireland Run, staged in Dublin’s Phoenix Park, is the perfect excuse for a weekend away. Set in Europe’s largest urban park, you’ll have plenty of time to take in the natural surroundings before heading for a pint of Guinness in a cosy pub. Sunday 5 April 2020, greatrun.org
finish There are lovely views over the basin from here. From here it’s a straight line to the finish, back at the Pavilion for cake.
womensrunninguk.co.uk
I’m in my 60s and want to run a first marathon – is that okay? Women in their 60s were once considered too old to run, but today many are taking up running. However, is training for a marathon at this age likely to impede your overall health? David Wiener is a training specialist and personal trainer at leading fitness app Freeletics (freeletics.com)
Kate Leiper is a trainer at London’s new boutique fitness concept, Sweat It (sweat-it.com)
Age should never be a barrier to exercise and taking on a fitness challenge you’ll remember for the rest of your life is always a good idea. However, there are some risks to older runners, and lots of issues to consider. If you train incorrectly, running a marathon may be detrimental to your health. If you’re not a seasoned runner or someone who’s exercised regularly for years, and you suddenly go full throttle into a marathon training plan, without increasing your mileage and intensity in a very gradual fashion, you could find yourself both injured and ill. There’s much more chance of this happening if you don’t follow the 10 per cent rule, where you only increase your weekly distance by about 10 per cent. If your body doesn’t
Undoubtedly marathon training will affect your health. In my opinion, it will affect it for the better! Running is high impact, however, so if you’ve never run before, here are some super important things to think about. Firstly, invest in a good pair of trainers. Go to a specialised running shop and have Is it sensible for 60 year olds to be running marathons? them tell you what you need, because, despite the millions of reviews you get on the internet, everybody is different. Secondly, make sure you ease running into your life very slowly. Don’t try and run as far as you can on the first go and be put off by the fact you can’t walk the next day. There are great programs you can follow online such as Couch to 5K. Thirdly – and something a lot of people underestimate or
|| If you’re completely new to running and you don’t approach your training sensibly you could find yourself injured or ill||
|| Undoubtedly marathon training will affect your health – in my opinion, it will affect it for the better!||
have time to recover adequately it will be susceptible to picking up infections and you can end up ill. When you overload muscles that aren’t used to a high volume, you’ve got a much higher chance of picking up injuries, too. If you’re over 40 and a beginner or are coming back to the sport after a long break, you should consult your doctor and get cleared before you do anything, in case you have an underlying issue that training could make worse.
ignore – pair your running training with strength training. Your glutes, calves, hamstrings, quads and your core need to be strong when you run. So incorporate glute bridges, ab work, calf raises and squats as a separate workout or as a warm up/activation before you go for a run. If, when you do start, your body (specifically your joints) does start to suffer, see a physio or a technique coach to see if you have any quirks, weaknesses or imbalances to work on.
womensrunninguk.co.uk
DECEMBER 2019
|| Women’s Running || 19
our community
Running mates
Because we run better together
This month, you share the joy of watching the next generation of runners, the challenge of a Sunday morning run and how a digital running club keeps you on track. Great work #WRTribe! Want to join our #WRTribe? Simple
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Are you tempted to snuggle in bed instead of heading out for your Sunday morning run?
1
@Gwenda Evans
“Had the Solent Half Marathon to do. I wanted to stay in bed but went and ran a Strava PB!”
2
@Emma Chandler
“Saw the forecast for heavy rain so did my long run the day before. Rest day on Sunday so I didn’t have to get up!”
COLOUR ME HAPPY Eileen Gartside says having fun is the best way to inspire a new generation “I had to share these pictures of my daughter Eloise and her best friend Assisi (and us!) having a wonderful time at the amazing Colour Run, in Heaton Park, Manchester. “It was such an inclusive event and so much fun. They are a good example of our women runners of the future. They just seem to capture what running and the colour run is all about: fun, being free and having a great time.”
20 || Women’s Running || DECEMBER 2019
3
@Sarah Burns-Morwood
“I wanted to stay in bed but instead I went for a run in the rain – and then fell face first in a puddle!”
#WRTribe club of the month Running Like a Wrinkly ‘Chief wrinkly’ Karen Guttridge says her digital community of more than 5,000 women runners helps keep motivation high. “We are a Facebook group of all-ability female runners above the age of 40. We share older runner issues and support each other in keeping active through the menopause years. We help each other deal with things like carb cravings, weight gain, fatigue, hot-flashes, mega-dryness, muscle decline, poor sleep – and, wow, the anxiety. “The group has developed into a lively, fun place to connect, support each other, ask for advice and share friendship. Find us on Facebook, Instagram and runninglikeawrinkly.com.”
Telluswhyyour clubshouldbeClub OfTheMonth! Emailwomensrunning@ anthem-publishing.com
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Nextissue DOYOURUNRACESJUST FORTHEBLING?
WIN! This month, our favourite comment wins a pair of these beauties: the Saucony Ride ISO 2. Congratulations Emily Coltman
RACING ON WHEELS
Amanda Gates
Holistic therapist Amanda, 48, from West Sussex, says running helps her deal with endometriosis, a painful condition where the womb lining grows outside the uterus Why do you run? I was diagnosed with advanced endometriosis in 2014. Running helps me overcome many aspects of this disease in the most rewarding way I could have imagined. I run for fitness, mental wellbeing, time for myself, setting running goals and achieving them. I can also raise awareness of endometriosis among my friends and family – and through social media with my Endometriosis UK running vest.
Reader Emily Coltman wants to raise the profile of wheelchair athletes “I was disappointed by your report on the Great North Run [WR issue 118] which devoted only a short paragraph to the wheelchair athletes. One of my mates is a wheelchair user, so I’m aware of how many obstacles they face. Many races aren’t open to wheelchair athletes and if they are, the course may still be inappropriate. Would Women’s Running consider including an article on wheelchair racing?”
We hang out with
Yes we would. The original story centred on Brigid Kosgei’s record breaking half, but we should have made more space to celebrate Jade Hall’s victory. We fully appreciate there is a clear disparity in media reporting on wheelchair athletes – thank you for pulling us up on it.
FOOD SWAP Mashed potato for carrot or swede
How do you train? Three to four days a week, at a mixture of different paces – around my home town, which is hilly.
Are you training for anything in particular? The Crowborough 10K. I have 5K, 10 miles, half marathon and marathon PBs, but I still haven’t cracked under an hour yet for a 10K. I’m also applying for the 2020 Chicago Marathon ballot.
Boost vitamin intake and cut calories by substituting half of your potato mash for swede or carrot. Carrots contain beta-carotene, vitamin K, potassium and antioxidants and just 41 calories per 100g compared to 77 for potatoes. Swedes have 38 kcals and contain vitamins C, E, K and B6 as well as calcium, iron, zinc and fibre. And they taste great, too.
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DECEMBER 2019
|| Women’s Running || 21
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warrior
Hadeel Hassan warrior
“If I can, then anyone can”
Hadeel Hassan has negotiated a lot in the past few years: a PhD, profound depression, cerebral palsy, a dyspraxia diagnosis, the transformative power of running, and selection as a major sports brand’s ambassador. Life is full of surprises… Words Rachel Ifans
L
et’s start at the end. Partly because sometimes it’s nice to shake things up. But mostly because Hadeel Hassan’s last words during her chat with Women’s Running are the sort of comments that linger long in the mind. Although we’d challenge anyone who dared call Hadeel average (she’s pretty awesome actually, despite her modesty), her words sum up beautifully what running can bring to someone’s life. “I’m an average runner,” she says. “Sure, I’ve been through some things. But it’s really no different to what other people go through in life, it’s just that I’m being more vocal about it. But never in a million years did I think I could be an Asics Frontrunner. The moral of this story is: if I can, then anyone can.” See what you think. Being reminded that running can bring so much to one person’s life, can make the heart soar. Hadeel is a doctor from Leeds who is just coming to the end of a PhD, investigating how to improve the side effects in children of certain treatments for cancer. “I started running about four years ago,” she says. “I was married for seven years and then we split up. During the time of separation I wanted to have something to focus on and wanted to be active too, so I started doing 5K distances, then 10Ks and half marathons and now I’ve also done three marathons. “I have mild cerebral palsy which affects one side of my body. Cerebral palsy is a lack of oxygen to the brain at
24 || Women’s Running || DECEMBER 2019
birth. It’s ultimately like having a stroke at birth and you can end up with mild or severe consequences. For me, it affects the right side of my body and, although I had a lot of physio, wore boots and used splints when I was young, my right side will always be weaker.” “I dabbled with running at university, but whenever I was under a lot of pressure I’d just stop. So this past four years is probably the longest time in my life I’ve managed to maintain it. The longest I’ve had off in that time – because of an injury – has been a week.” So it’s fair to say she’s been bitten by the bug? “I think the way I’d describe it is that it has completely transformed my life. I started running with the intention of getting a bit more active. But from there I’ve ended up learning so much about myself, I’ve become more confident, made new friends, dealt with – and continue to deal with – depression, and taught myself about nutrition. It’s made me look after myself a bit more too.” I ask Hadeel what she’s learnt about herself and the answer centres around compassion and learning to give herself a bit of a break – a challenge familiar to loads of us living in a high-pressured, always-on, hyper-judgy world. “It’s probably not the best thing to say but I think I’m hard on myself. I’m a bit of a perfectionist. And the thing with running is that you have to learn to be more compassionate with yourself. I’m
sure lots of women can identify with feelings of guilt about how they look, what they eat, but to be able to enjoy running properly you need to look after yourself. You need to rest, you need to eat well, you need to stretch and you need to go easy on yourself when your mental health is suffering. It has transformed my life so it’s something to cherish.” We chat about how much we dread getting injured or being told we can’t run anymore. For Hadeel, it’s seeping into her dreams. “I don’t want to get injured – I had a nightmare recently where a doctor told me I could never run and I woke up in a complete sweat!” Giggling aside, she’s damn serious. “Everyone goes through phases but I know I want to be able to run for the rest of my life. As much as I like to achieve good results, part of me would be willing to forgo all ambitious race goals just to be able to run for longer periods. That’s what’s important to me.”
A daily dose (almost!) We talk about how Hadeel trains and what she commits to. She signs up for races in gluts, she says. She’ll do a few and then not do any for a while, so when we speak she’s just done the Great North Run, the Ealing Park Half Marathon (it was a GOOD day – more of on that later!) and the Manchester Half Marathon. After that, she’ll have a break until March, when the PhD should be done and dusted. womensrunninguk.co.uk
warrior
es with Hadeel celebrat nners tru on Fr w llo fe her rth Run No t ea Gr e af ter th
“In terms of my actual running, I had been loosely following my own little plan – maybe going three to four times a week including one hard session – for a few years. During that time, I was struggling with quite bad depression and that was affecting how much I could run. “Anyway, in July this year, one of the Asics Frontrunners offered to coach me. He gave me a structured plan which involved running six days a week. Two of those runs are very easy gentle runs around the block, and the other runs push me more over a mix of distances and speeds. “I realise now I hadn’t really pushed myself before and the coaching has
challenged me in ways I didn’t think I could be challenged. Also, it’s made a huge difference to my performance: in the space of 2.5 months, I have shaved six minutes off my half marathon PB.” The coaching plan has had more benefits than just timings and performance, though.
Social benefits As part of her depression, and during particularly low times, Hadeel isolated herself socially. Excluding yourself socially is a common part of depression because you can’t find the mental strength to bear the thought of people, but ironically the loneliness that comes with it can make everything seem even worse. “Last New Year, I made a resolution to stick to going to a club run every week,” she says. “Even if I didn’t feel like it and wanted to hide away, I promised myself I wouldn’t make excuses but would just go. That, and having a coach, has helped me a lot. I like the human interaction of having a coach and it has also helped motivate me.” Hadeel knows she was lucky to get free coaching as a case study subject for a friend’s qualification, but she’s evangelical about the power of social running, and peer mentoring too. “I’m amazed that the most I’ve gained from my running has been from being around other people. Peer mentoring or coaching isn’t just about making you a better runner – it helps you with other challenges life throws at you. I can’t believe how much it’s helped me overcome some of the mental health problems I’ve had.” As someone terrified of getting injured, she was apprehensive about running six days a week to start with. “One of my great inspirations, though, is Eliud Kipchoge: he trains really hard but on the days he is supposed to go easy, he goes really, really easy. So I do that too: on the days I go slowly, I go really slowly.”
|| I did my first marathon in a good time, but then depression hit hard, so the second marathon was a battle|| 26 || Women’s Running || OCTOBER SEPTEMBER2019 2019
womensrunninguk.co.uk
Essential running kit Hadeel’s fave bits of kit that help get her through
#1 #2 #3 #4 #5
Asics Running Backpack
I love this pack for longer distances. It’s super light and doesn’t jiggle.
Strava
I just have to track my runs! I love checking my progress while interacting with the running community. It’s a win-win.
Spotify
And it’s been very beneficial. “There’s something called active recovery. Basically, in the days after a hard run, doing something gentle might sound counter-intuitive, but it actually improves blood flow into muscles, helps clear lactic acid build-up and aids recovery. I never knew that until I was coached!”
Digging deep Hadeel’s ability to chop six minutes off her PB at Ealing Park comes from her new training regime, without doubt. During her winter and spring race lay-off, she plans to focus on speed and see what times she can achieve over the 10K distance. Although she’s amazed and delighted with her recent Ealing Park PB (don’t forget, she was six minutes quicker!), she takes bigger pride in the times when she’s had to dig so deep to even get to the start line, never mind the finish line. “Doing races while struggling with hideous depression is the hardest thing I’ve done. I did my first marathon in a good time, but then depression hit me quite hard, so the second marathon I did was such a battle as my training for it had been so haphazard.
Disappointment “I was so disappointed when I crossed the finish line that second time, because in that moment I felt like I hadn’t given my all. People were grouping round me asking why I was crying, because I totally broke down! Looking back, of course, I know that was all I could give during that time, and I’m so proud I did it.”
womensrunninguk.co.uk
Love a bit of Rihanna/ Taylor Swift/ Kendrick Lamar.
A GPS watch
I use Garmin 645 and I used to have a Fitbit, but basically anything that motivates you to run is fab.
Asics compression tights
These really help with recovery – hey I’m a doctor, so I’ve even checked scientific studies for evidence!
#6 #7
Eyeliner I never run without this. I call it my war paint.
Inspiration
Eliud Kipchoge. I frequently watch the documentary #breaking2 on Youtube for life and running inspiration. I’ve watched it at least 20 times! I sometimes remember his inspirational quotes during hard times, be it at mile 12 in a half marathon or in life generally.
#8 #9 #10
Asics DS shoes
For distances below 10K. They are light trainers great for speedier distances and overpronators.
Asics Gliderides For races. They are super fast: they’re called Glideride for a reason!
Asics Kayanos
I use these for distances above 10K, because I overpronate and they are super comfy and supportive for my gait.
DECEMBER 2019
|| Women’s Running || 27
warrior
|| The community is amazing. Honestly, the support I’ve received has been fantastic and it’s been a huge boon to my mental health|| Hadeel’s year has been a rollercoaster, from being selected as an Asics Frontrunner, to getting a coach, to nearly finishing her PhD, there have been plenty of positives. But it’s also had its tough times, as she had to stand up and face a new diagnosis. “I had issues growing up, being clumsy and uncoordinated, but I’ve always put every issue I had down to the cerebral palsy. For instance, I hate dancing so much because I can’t dance and I always put that down to cerebral palsy! It was the same with other challenges in my life. Anyway, last year my tutors noticed I had some processing issues in my PhD and suggested I get checked for dyslexia.”
Double whammy As it turned out, Hadeel found out she had both dyslexia and dyspraxia (a condition which affects coordination). “I was so shocked at the time,” she tells me. “How did I not know this before? It was kind of obvious, I guess, in retrospect. It made me understand more about why I’d felt the way I did all those years. All those feelings about not being good enough or not being able to do this, that and the other.” The diagnosis gave Hadeel a lot of thinking to do and unsurprisingly it
28 || Women’s Running || DECEMBER 2019
churned her up. “It kind of made me sad that I didn’t know about it earlier on in my life. Finding out about the dyspraxia was a big contributing factor to me dealing with my mental health problems. I’d always sort of ignored my cerebral palsy and pretended it wasn’t there. “But the diagnosis made me start thinking there were things I’d never be able to achieve and that I needed to accept my limitations. I always used to say as long as I work hard I can do anything I want, and although I do still believe that, it really knocked my self esteem.” So, the last year has definitely had its dips and its highs too. Asics Frontrunners is a movement from the sportswear manufacturer to encourage running and Hadeel became one of its ambassadors at the start of 2019. “Every year, they ask for people to apply and I was surprised and privileged to be accepted this year. As Asics Frontrunners, we are called on to share our passion for running, blog on the site, do races, go to events and have regular meet ups.” “The community is amazing. Honestly, the support I’ve received has been fantastic and it’s been a huge boon to my mental health.” Hadeel has not only connected with a community of runners, she has also
made some very good friends. Friends, sure, for running with, but friends who’ve supported her too. “When I was going through tough times, I got support from people I would never have expected it from. For instance, when I signed up to do the Great North Run, I was just planning to get the train up there on my own, do it and come home again. But some of the Asics Frontrunners decided to come and support me.”
True friendship Hadeel’s discovery of this new, and important, group of friends has been nothing short of life-changing. “I know that’s what friends do,” she says of their arrival en masse at the GNR finish line. “But I found it overwhelming actually and I really appreciated it. They all picked me up at the end and held me aloft, and the memory of that day is something I’ll always cherish.” And it wasn’t simply because they’d turned up, she explains: “What it comes down to is that they offered to do it – I didn’t ask. And when you’re struggling with your mental health, sometimes the hardest thing to do is to ask.” Wise words from a runner who is anything but average.
womensrunninguk.co.uk
RUN YOUR WAY
FOLLOW THE TEAM! Find out more about the Run Your Way squad, and catch up with their training and their races. brooksrunning.com/en_ie/ run-your-way womensrunning.co.uk/ run-your-way
|| This was Anne’s tenth marathon and Sarah’s third, but the training this time round had transformed the experience for them|| With some strategic walking from mile 15 onwards, they battled to the finish. “We crossed the finish line and got our medals, and a lovely energy tea, which went down well,” says Anne. “We held hands as we crossed the finish line!” laughs Sarah.
Anne & Sa rah with th ei r bling!
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hey did it! Anne and Sarah made it to the finish line on Saturday 2nd November, and did so with smiles on their faces. We spoke to them the week before the marathon to find out if everything was on track. “I’m feeling good for Saturday - I’m really excited about it all,” enthused Sarah. Anne was equally chipper. “I’m feeling great this week after the runs I’ve done. I’ve got the usual sticky cake planned for Friday – carb loading!”
On reflection
This was Anne’s tenth marathon and Sarah’s third, but while that gives them a level of confidence women embarking on their first marathon might not have, they were both quick to point out that the training this time round had transformed the experience for them. “I’ve done a marathon before,” said Sarah. “But I didn’t train properly. The one thing I noticed about this was that on Sunday I expected to feel sore, but I didn’t. So I felt that the training plan has really helped.” And what’s next for our intrepid pair? “I’m doing a timed seven-hour race on Newbury Common in three weeks,” said Anne, with a laugh. “It’s 4.7 mile laps, it’ll be fun!” If you say so… And it turns out that Sarah has been inspired to go just that little bit further too: “I signed up for an ultra in June!” Well done to both Sarah and Anne – we are so proud of you!
Marathon success!
And they’re o ff!
Saturday came round all too quickly, and Anne and Sarah were up at the crack of dawn to make it to the race in good time. It was a cold, wet and windy start, but they both gamely shivered on the start line ahead of the gun. They all took off, with both women enjoying getting moving at last. “The first half felt really good,” says Sarah, afterwards. “My ITB started playing up at about mile 3. It wasn’t awful, I was just aware of it. Anne had a wristband that
30 || Women’s Running || DECEMBER 2019
Anne and Sarah have been training for the Thames Meander marathon for the past six months with our Run Your Way team. And this is how they got on… gave us splits for every mile, and up to half way we were about a minute ahead.” But with a marathon, nothing is guaranteed, and as both women said, you need to roll with the punches. Anne takes up the story: “We kept our pace till half way then something clicked and I lost all my energy. I tried to get going, but by about mile 15 we knew we weren’t going to get sub 4.”
womensrunninguk.co.uk
womensrunninguk.co.uk
DECEMBER 2019
|| Women’s Running || 31
Christmas || Gift guide
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Asics Glideride
Apex Gray Stellar 2 Sustainable Sports Leggings
£145| asics.com
If you need a new pair of kicks to help power you round, then this new launch from Asics is ideal. The rocking sole propels you forward, making every run a little bit easier – and that’s just what we need, right?
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Ledlenser NEO6R Head Torch
£36| apexgray.co.uk
The one thing that will make you head out the door – we promise – is some new, spangly kit that makes you want to show it off. And these gorgeous leggings tick that box and then some. Plus, these have been made using eco lite fabric, spun from recycled plastic bottles. Boom.
Chug Stainless Steel Insulated Water Bottle
£44.95| ledlenser-store.co.uk
If you’ve started your running journey this winter, then you’ll soon discover safety is paramount. See and be seen, wearing a headlamp like this, to ensure you can navigate the roads, while traffic can navigate you. It’s an essential.
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£19.99| chugbottles.com
“I’ve just started!”
Well high fives all round – we’re proud of you! If this is you, get your red pen out, circle a few of these and leave this somewhere obvious for your significant other to happen upon. You do not want to leave this to chance.
Hilly Marathon fresh socklet £12| hillysocks.com
Yes, in normal circumstances a pair of socks in your stocking is supremely dull. But once you’ve run a few minutes in a pair of your usual cotton numbers, you’ll soon realise how important this often overlooked pair of kit is. Get yourself a pair of Hilly socks and you won’t look back. Promise.
32 || Women’s Running || DECEMBER 2019
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No one does plastic anymore. So do your bit for the environment, keep hydrated, and look awesome while doing so with a Chug bottle, accessory of choice for all the best runners. These keep your drink cold for 24 hours, or hot for 12. And what’s more, we’ve got 15 per cent off for you: just add discount code FITNESS15 at checkout.
Subscription to Women’s Running
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£17.99| womensrunning.co.uk
The very best present you could receive if you’ve just started out running is a subscription to this very magazine! Each issue is packed to the rafters with inspiring stories, essential advice and the very best gear for every run. You need this in your life, every month.
womensrunninguk.co.uk
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Hoka Speedgoat 4
McLEAR Payment Ring
£125| hokaoneone.eu
£129| mclear.com
Want a new pair of trail shoes? These are the connoisseur’s choice. With Hoka One One’s signature mega cushioning, combined with some intense treads to get you through the stickiest paths. Grippy, sticky, and with more room for your toes, these will be your go-to trail busters from 1 Jan onwards.
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This is truly genius. You load cash on to this deeply groovy, very comfy bit of jewellery, and then you can use it in all your first-world emergencies. Forgotten water? Severe lack of flapjacks? Need to pick up milk on the way home? Leave your cards and phone behind and just wear this bad boy. Your local Co-op won’t know what’s hit it.
Uresta Bladder Support Pessary
Runderwear Running Base Layer
£179 | uresta.uk
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£45| runderwear.co.uk
It happens. To more of us than we care to say, shamefully. And if you’re heading out for one of those longer off-road runs, you need the confidence that this affords. It’s not a trad stocking filler, let’s be honest, but it’s a very welcome one. This pessary reduces stress incontinence in eight out of 10 women, it can worn for up to eight hours, and there are five sizes available. Sorted.
When you’re out and about enjoying all that nature has to throw at you, you’ll soon discover it’s all about the layers. Layer up for the downhill cold bits, layer down for the uphill hot bits – and combination of those things. All seasoned trail runners need additional kit to see them through Do you avoid roads like the plague unexpected weather, and and take to the open countryside at a Runderwear’s baselayer ticks moment’s notice – the bigger the skies, about as the better? Then these are for you. Get many boxes as you can your fix of muddy trails and random throw at it. weather, and be prepared for
“I’m a trail runner!”
every turnstile with this lovely lot.
CEP Nighttech Compression Socks
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£40| cepsports.co.uk
Available in four bright colours, these compression socks have been especially designed for cooler, darker conditions – like now! – with 360-degree reflectors. Be seen, and enjoy an awesome run with proven medi compression that supports the supply of valuable nutrients throughout your run and beyond. Plus: no blisters.
womensrunninguk.co.uk
Run Angel Personal Safety Wearable
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£78| runangel.com
Available in five colours, this discreet band emits a loud alarm to attract attention in case of emergency, while the free app that comes with it will alert family and friends by text message and email showing the date, time and your location. This might feel worthwhile if you love the more remote trails or you’re running earlier or later in winter. Enter WMR15 at checkout for 15 per cent off and free shipping.
DECEMBER 2019
|| Women’s Running || 33
Christmas || Gift guide
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New Balance 1500T2 £110| newbalance.co.uk
This super-lightweight shoe will take you round your next race in no time. Whether you’re taking on a 5K or a marathon, that supportive midsole and streamlined design will push you further and faster. Plus, the midfoot wrap combined with that clever BOA lacing system will ensure a perfect fit, with no rubbing, for a perfect race.
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Super Nova Protein WOMAN 01 Vegan Powder £35| supernovaliving.com
Not all protein powders are created equally, and if you’re looking for that perfect balance between good taste, a protein punch and nutritious, natural ingredients, then there’s no need to look further. Supernova’s WOMAN 01 blend includes raw organic cacao, ashwagandha, maca and wild chaga. Blend it up, baby.
Pulse Roll Vibrating Foam Roller
OOlala Luxe Rosegold £52| oofos.co.uk
Winner of the 2019 Women’s Running award for best recovery shoes, the Oolala sandals are what your feet have been begging you for post-race. Slip your tootsies into these after your next PB and you will feel the benefit immediately. Plus, your feet and legs will recover more quickly, enabling you to get back out there sooner. Win!
“I’m a racer!”
Pace Pockets wristband £6| pacepockets.run
Utterly genius – and look at the price! A simple fabric wristband is about to become your secret training weapon. Comfortable to wear with a handy storage pocket, this band is printed with the mile or kilometre split times for your half or full marathon target so you’ll always be one step ahead. It’s a no-brainer.
34 || Women’s Running || DECEMBER 2019
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£99.99| pulseroll.com
Of course you are. You’re constantly searching for where you’re going to pick up your next bit of bling. You love the thrill of it and you love the targets – the training is tough; the rewards are massive. Treat yourself.
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This isn’t just any foam roller. This is a pulsing foam roller. Guaranteed to hit the parts other rollers don’t reach, this roller is your new best friend after your long training runs. Sort out those niggles and ease away that lactic build-up with the professional choice.
Mission Tea £5.39| missionuk.com
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This is tea – but not as you know it. Designed to create a slow, natural and sustainable release of energy, choose between lemongrass and mint for performance, orange and maca for endurance, and berry and ashwagandha for recovery (among other flavours and benefits). Each tea includes a blend of natural ingredients to boost your running.
womensrunninguk.co.uk
1
Asics Gel-Hyper Tri 3 £57, reduced from £95| asics.com
Cor, you’ve got to love that colourway. And look at the price! If you’re on the hunt for a new pair of tri kicks, then this is a great place to start. Super light, and optimised for short distance tris, the real bonus here are the quick-locking elastic laces, which will cut that transition team by crucial seconds. The seamless lining means you can wear these comfortably without socks, and they have good drainage too. Get ’em in and eye up that PB.
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RecovaPro Black
Triathlon Etched 2 Glass Tumbler £19| meandmysport.co.uk
Now this is the perfect gift for the triathlete; a beautiful (and reassuringly heavy) glass tumbler featuring a runner, cyclist and swimmer etched around the sides. It’s the ideal glass for a celebratory snifter once you cross the finish line. The glass is presented in a satinlined box and will look magnificent next to your medal collection!
Zone3 Race Belt
£229| recovapro.co.uk
This is massage, but not as you know it. The RecovaPro is a brilliant – and super quiet – massage gun that comes with four interchangeable heads for different massage experiences. With five speed settings and smart-touch technology, this is a truly special piece of kit, ideal for kneading tired muscles and helping prevent injury.
£7| wiggle.co.uk
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This is a race day essential – when you’re embarking on your first tri, you really don’t want to be bothering with safety pins! With toggles instead of poppers, this belt can be worn under your wetsuit without losing your number. Plus it’s got three loops for energy gels, which is more than enough for sprint distances. Of course, if you find this in your stocking, Running just isn’t enough for you. you’re duty bound to sign You guys want to add swimming up to a race…
“I’m a triathlete!”
and cycling into the mix because that’s the way you roll. Why simply run, when you can dive in at the deep end. If you’re all about the transitions, then pay attention.
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Fitbit Charge 3 £129.99| fitbit.com
Water resistant to 50M, accurate lap counts for your swim training, a heart rate monitor, lots of feedback, and a huge backlit screen – this little beauty has more than enough functionality for the budding tri star. And while it doesn’t have GPS, it does link to your phone for this to give you the same information. And – and this is the deal-breaker – just look at it! It’s spellbindingly beautiful. Resist this at your peril.
womensrunninguk.co.uk
Tri suit 2XU Women’s 6 Active Trisuit £85| wiggle.co.uk
The clever bit here is the SBR Skin Lite material, which is both light enough for running in the height of summer, as well as super stretchy to enable full freedom of movement. You also get support round your nethers in the saddle and rear pockets for your gels.
DECEMBER 2019
|| Women’s Running || 35
Christmas || Gift guide
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iMedicare Washable incontinence underwear
Under Armour Hovr Infinite £120| underarmour.co.uk
From £10.24| mypelvichealth.co.uk
These beautifully made shoes give superb cushioning and versatility, and are equally brilliant at getting the miles in as they are down the gym. In five stunning colourways, the combination of its ‘zero-gravity’ feel alongside Under Armour’s Record Sensor to track and analyse your workouts, makes for a superlative shoe for whatever you throw at it.
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Let’s not be embarrassed about this stuff, okay? If there’s a chance you might leak a bit during a run, it’s better to be prepared. iMedicare’s lovely pants come in a range of styles, are comfortable and will help you remain confident on the longest (and coldest) of runs. But do make sure you chat to your GP, too, to see if they can help.
Flanci Nerja Leggings
Kettleboobs
£36.99 | flanciactivewear.co.uk
Squat-proof and glorious, these leggings are brilliant for your running, for the gym, for yoga – and they’re incredibly good value too. With a high, deep waistband, they include a large zipped pocket for your important stuff, an internal tie string, 360-degree stretch fabric, UPF50+ sun protection and flat-lock seams. Comfy-domfy. Enter Running10 at the checkout for a 10 per cent discount until 31 December 2019.
£32 | kettleboobs.co.uk
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What do you mean, you’ve not seen kettlebells with boobs on them before? If you’re a bell junkie, you need these in your life. And not only can you get these glorious booby ones, there are also versions with lady gardens, and also some more general spotty, eyelash and moustache ones. Available in sizes from 2kg to 16kg. A Well, good for you. We should all add in kettlebell swing will never be cross training into our schedules – if all the same again.
“I want to cross train!”
you do is run, you’re setting yourself up for an injury in no time, honestly. Get some strength and flexibility training in there to push your times and bulletproof your running.
Powerbeats Pro £219.95| beatsbydre.com
For fantastic sound quality, alongside nine hours of listening time, sweat resistant ear buds that don’t budge, and adjustable securefit ear hooks that sit comfortably even in our weirdly shaped ears, these are a special present for the special runner in your life. Or you. Don’t forget you.
36 || Women’s Running || DECEMBER 2019
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Brooks Pick-Up Tank £30| brooksrunning.com
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Brooks’ gear is ideal for runners and gym-goers alike, and this stylish number will see you right in both activities. It’s available in four colours, it’s sweat-wicking, washes like a dream, and dries in a flash. The racer back works perfectly with sports bras, too. The fit is feminine without being skintight, and the comfort highlights Brooks’ experience with designing apparel for women. You’ll get no rubbing with this tank, that’s for sure.
womensrunninguk.co.uk
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Nike Air Zoom Pegasus 36 Shield
Happy Christmas Smartbox by Buyagift
£114.95| nike.com
£49.99| buyagift.co.uk
Whatever sport you love, these beauties will help you conquer it this winter. The water-repellent upper and the nicely grippy sole gives you bags of confidence if you’re heading to parkrun or doing something a little more adventurous. Plus we love the fact that the Nike swoosh is super reflective – another plus point for this time of year. And if you run fast enough, your mates might think you’re in the Next%…
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With over 2,760 experiences, from scuba diving to spa days, a Buyagift voucher lets the recipient make an exciting choice. Whether you want to get together for a spot of fine dining or a posh afternoon tea post-race, or you want to flex your cross-training muscles on something more adventurous, you’ll find something to suit everyone here.
Fitups Fitness Braces
Chocolate at Home Milk Chocolate Truffles
£22.50| fitups.co.uk
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£2.50| chocolateathome.co.uk
Why hasn’t anyone thought of this before? You know those leggings you absolutely love but never wear Giving chocolate is boring. Everyone gets chocolate. when you run anymore because they slip down? This, however, is a bit special: these are super Wear them again with pride and confidence with simple kits to make your very own delicious the addition of these fab fitness braces, made chocolate truffles at home. All you need with chafe-free seams and secure sliders. is a pot of double cream, and whatever Plus, enter code WOMENSRUNNING at additional flavouring you fancy. We checkout to buy two pairs for just have it on good authority that a £38, including free P&P. Life isn’t all about running, is it? Okay, spoonful of the most ardent and it is really. But even peanut passionate of runners needs a bit of time butter will off. If the runner in your life really take these to the next level does have everything, think outside of awesome. the box with one of Double yum. these ideas.
“I just like stuff !”
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Smoovii Portable Blender £49.99| smoovii.com
Now how’s this for a genius idea? Leave the bullet at home and take the Smoovii with you on the move – a portable blender you can take anywhere. You never have to miss your breakfast smoothie again, with this teeny little device that will pulverise veg, fruit and nuts in no time. Enter running10 at checkout for a 10 per cent discount.
womensrunninguk.co.uk
Lova Skin Instant Foot Peeling
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€64.90 (£55.54)| lovaskin.eu
Winter wreaks havoc on our skin: the cooler temperatures combined with central heating can make us feel lizard-like by January. And we haven’t even mentioned cracked heels yet. Yeuch. This stuff is magic on tootsies: you simply squirt it on and then scuff it off a couple of minutes later to reveal super soft, super healthy, super moisturised feet. A kit bag essential for runners, especially those of you who tend to ignore your feet. Yes, you know who you are…
DECEMBER 2019
|| Women’s Running || 37
THE NEW LEVITATE 3 The Brooks Women’s Levitate 3 road-running shoe is designed with a responsive midsole that does more than cushion. It controls, captures and returns your energy to help fuel your run. Built with an intuitive it and incognito comfort.
www.brooksrunning.co.uk
1499
999
£
£
99
7
£
KALENJI WOMEN’S RUNNING
KALENJI WOMEN’S JOGGING
LONG-SLEEVED TS KIPRUN SKINCARE
LONG-SLEEVED JERSEY RUN DRY + ZIP
Ref.: 8503952
Ref.: 8550622 4.5/5 (562)
499
4.7/5 (888)
4999
£
£
KALENJI KIPRUN
KALENJI MIXED ULTRA
KALENJI WOMEN’S RUNNING
THICK UNDER CALF RUNNING SOCKS
TRAIL RUNNING BAG 15L
RUN DRY CROPPED BOTTOMS
Ref.: 8528975
Ref.: 8488290
Ref.: 8382166
4.5/5 (77)
DECATHLON – SPORT INNOVATORS SINCE 1976
4.5/5 (385)
4.6/5 (1514)
www.decathlon.co.uk
elcome to the Women’s Running Product Awards 2019! We’re so excited to announce the winners, which you’ll find just over the page. Our awards started way back, before the summer, when we asked all your favourite brands to send in their latest products for testing. We requested three of each item to be sent to three of our 50 runners to test over the summer. We did some serious mileage in the shoes, we sweated into the apparel, we fuelled up with the nutrition, and we basically put everything through its paces – three times over. Then each of us scored the products on a range of categories, from practicality to taste. We then totted
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up these scores, interviewed our testers, and ta-da! The winners were chosen. We’ve chosen an overall winner in each category, for the product that scored the highest marks, and we’ve also given an award for the products we thought offered the best value in that category. Finally, the Women’s Running team put our heads together to decide on an Editor’s Choice award in each category, looking specifically for greatness in design, sustainability or innovation. So well done to all our worthy winners! If you’re stuck on what to get the favourite runner in your life for Christmas, then look no further…
Just a few of our wonderful product testers!
womensrunninguk.co.uk
DECEMBER 2019
|| Women’s Running || 41
Awards 2019 || Shoes
BEST NEWCOMER HOKA ONE ONE Clifton 6
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he latest update to the Clifton family has gone straight to the top. There’s that signature plush sole to begin with, and then there’s the super-light weight, and now a more comfortable fit to boot. And our testers loved it. “They give excellent all round support as well as good support for
my instep. It’s a solid trainer that has been good to my feet on longer runs,” said Vicky. And Tessa agreed: “This is an amazing shoe – the cushioning is just wonderful to run on, especially with tired legs; they just feel like you’re being propelled upwards on every
stride. The fit is perfect, the lacing is comfortable, and there’s plenty of room in the toe box. Despite the size of the sole, these are lighter than the Clifton 5s, which is amazing. An absolutely spectacular road shoe. Love it!” £120| hokaoneone.eu
Salomon Predict RA EDITOR’S CHOICE We were impressed with the silky smooth ride and comfort, and our testers agreed: “Loved this shoe, so lightweight, lots of room and felt like I had no shoes on!” said Kerry. “So easy to wear and worth the cost for the secure but comfortable fit,” said Kathryn. £145| salomon.com
Brooks Ricochet BEST VALUE “Nice design and colour, very lightweight and breathable with lots of cushioning – great for summer running,” said Kathryn. “Lovely looking shoe!” agreed Deb. “I love everything about them: the fit, the comfort, the colour. I have quite a high
arch and wide feet and these shoes were great for me. I love the sock design and the cushioning for the upper heel. It’s a very fair price for a great pair of running shoes.” £120| brooksrunning.com
42 || Women’s Running || DECEMBER 2019
womensrunninguk.co.uk
BEST NEUTRAL SHOE Hoka ONE ONE Clifton 6
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nd it’s another win for the Clifton 6! “I would definitely recommend these trainers,” said Samantha. “They’re extremely good quality, and durable. I would definitely buy these again: I am being converted to a Hoka girl.” This Hoka convert continued: “I found the sole
springy but supportive from the first outing. I also tried the shoes on slight trail settings to see how they held up there and found the grip and support was excellent. It’s an all round brilliant trainer.” And Editor Esther agrees. “My mind has been blown! I’ve run in
Hokas before and found them too narrow for my wide feet, but these are roomier in the toe box, and are incredibly comfortable. And the cushioning is mind-blowing! I love running in them.” £120| hokaoneone.eu
UA Hovr Infinite EDITOR’S CHOICE
Adidas Pulseboost HD Winter Shoes BEST VALUE
Under Armour’s recent launches have impressed us with both design and innovation. “These made for a great run and gave me great confidence,” said Amba. She found each run very comfortable. “I felt secure in my stride, the grip was great, as was the cushioning around
the ankle.” She was especially impressed with the tracking technology that came with the shoe. “It is worth the money. I love the feature of connecting the shoes to the Under Armour app via bluetooth to track your run or walk.” £120| underarmour.co.uk
You’re getting a lot of bang for your buck from a pair of Pulseboost. That responsive Boost HD midsole was very popular with our testers. “I love the design and colours,” said Deb. “I like the Continental rubber outer sole, which has great traction. They were really comfortable and performed really well, especially on the hills. You can scan the QR code on the tongue to find a playlist for the location you are running in.” £120| adidas.co.uk
womensrunninguk.co.uk
DECEMBER 2019
|| Women’s Running || 43
Awards 2019 || Shoes
BEST SUPPORT SHOE Brooks Adrenaline GTS 19 WINNER & BEST VALUE his legendary shoe, winner of best support shoe and best value support shoe, received impressive reviews. The latest version of the Adrenaline features a holistic GuideRail support system and its BioMoGo DNA midsole cushioning dynamically adapts to your stride. “This shoe felt light, comfortable, and
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had lots of room for my wide feet,” said Alison. “I would highly recommend them to anyone,” she continued. “They’re very comfortable to run in, especially after the first few outings. I liked the colour and the grip in wet conditions was impressive.” And Sian, an overpronator, added: “I find the Brooks Adrenaline do
exactly what they need to do; provide excellent cushioning and support. The new guide rails seem to help and the shoe is much lighter than previous models. It’s perfect for long runs. The outer is very breathable and overall I love these running shoes.” £120| brooksrunning.com
361° Nemesis EDITOR’S CHOICE The 361° Nemesis provides a classic support shoe, with an extended medial post to ensure your feet remain stable. “I loved these trainers,” said Alex. “They’re very supportive and were immediately a perfect fit. They also felt light and responsive to run in – great for shorter distances.” And Esther agrees. “These are a really supportive and extremely comfortable shoe to run in. They had great grip, especially in wet
44 || Women’s Running || DECEMBER 2019
conditions. They’re an impressive price point, too – not too crazy expensive! They’re very breathable and you feel you could wear them all day.” £120| 361europe.com
womensrunninguk.co.uk
BEST TRAIL SHOE Saucony Peregrine ISO WINNER & BEST VALUE hese have all the underfoot protection you need to tackle the trail ahead and reduce impact from larger stones. The tread feels aggressive, while letting you still feel the trail beneath you. Add to this the high traction outsoles and rugged construction, these shoes are fierce through mud or technical trails. “The
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Peregrine are very lightweight and so comfortable you forget you are wearing them,” said Frances. Joanne added: “They’re easily up to the level of trail I would be using them for, which has included mud, rocks, hills, forest and woodland, water, grass and sand.” These shoes are also great value and in ideal first shoe if you’re breaking
into trail running. “I can highly recommended these, especially if you are just starting out on your trail journey,” said Chloe. “I’ve run both winter cross-country races and a trail half in mine and I have been impressed with their level of performance.” £110| saucony.com
On Cloudventure EDITOR’S CHOICE One of the lightest pairs of trail shoes you’ll ever test, the Cloudventure feel like they are custom made. “The inner sock locks your foot in place, reducing the chance of chafing,” said Esther. “And it’s very
breathable, made from a soft and stretchy ripstop fabric, that gives plenty of room for your toes.” “They feel strange at first as they make you feel quite elevated and really enhance the heel toe motion,” said Deb. “But I really enjoyed them – they are lovely to use. I run a lot in woodland trails and they have been ideal and the grip amazing. Very comfortable.” £135| on-running.com
womensrunninguk.co.uk
DECEMBER 2019
|| Women’s Running || 45
Awards 2019 || Shoes
BEST LIGHT/MINIMAL SHOE On Cloud
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t’s a bestseller due to zero gravity foam and the CloudTec outsole for the most cushioned landing and energised push off. “I love the look of these shoes,” Debbie said. “I almost didn’t want to run in them as they are such a stylish and casual shoe. They feel
really lightweight and I would totally recommend these to friends, not only for running but for a quality pair of shoes that will last you. They’re absolutely brilliant!” she said. “They felt like slippers and were so comfortable,” said reviewer Katy. “I’ve never run in Ons before, but I am
now a convert – not only as my go-to trainers to run in but for everyday walking also. They’re very easy to put on and extremely well made, a really high quality performance shoe you can rely on.” £120| on-running.com
New Balance Fresh Foam Zante Pursuit EDITOR’S CHOICE
VivoBarefoot Primus Lite II Bio
With lightweight cushioning, zonal support and a sock-like fit, the Zante Pursuit is a shoe to die for! It gives a soft and responsive ride and exactly the right level of support. “They are good value, flexible, aesthetically pleasing and offer excellent cushioning,” said tester Cat. And Esther agreed: “Brilliantly designed and they feel fast – the perfect 5K PB shoe.” £110| newbalance.co.uk
BEST VALUE A genuine minimalist shoe, following the natural shape of the foot with the least possible interference of natural movement. “These were wide fitting and very flexible,” said tester Tammy. “I really liked that they are vegan and made
from recycled materials,” said another tester, Vicky. Esther said: “Great for those concerned with environmental impact and they’re far more comfortable than they look.” £120| vivobarefoot.com
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B EST U PDATE New Balance Fresh Foam 1080v9
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ot only a highly technical trainer, these shoes are stunning to look at and transition easily to casual wear – something few brands achieve. “These are a great trainer for longer runs, with the sole absorbing foot strike on the road,” said tester Vicky.
“I loved the appearance of them before even putting on my feet, extremely light and lovely colour and a good grip on the sole for a road shoe,” said Carmel. “I wouldn’t hesitate to recommend these. There was a lot of bounce when my foot struck the ground, and were so very comfortable
when running on the road. I gave these a nine for value for money for the simple reason that although there may be other New Balance shoes available that are less expensive, I would definitely buy this model again.” £135| newbalance.co.uk
Brooks Transcend 6 EDITOR’S CHOICE
HOKA ONE ONE Clifton 6 BEST VALUE
With more support, a new midsole, improved cushioning and a more plush feel, these exceeded our expectations. “These were my favourite item tested,” said tester Jade. “I expected them to be good, but they were amazing. My feet felt so supported yet cushioned as well as a good, strong ankle
hold. I wore these both in the gym and outside and they worked well in both areas. I would buy these again. They were extremely comfortable.” “The design of the Transcend 6 is gorgeous, and we love the colours,” added Esther. £140| brooksrunning.com
Once you’ve run in the Clifton, it’s hard to go back to a more traditional trainer. “They are super lightweight and they feel ultra supportive,” said Cristina. “You get amazing cushioning for the feet,” said Amba. “I love the support for the foot when running. I think the price is reasonable. During testing these were very comfortable. I even went off-road in them and still the grip was good.” £120| hokaoneone.eu
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Awards 2019 || Shoes / Apparel
BEST ENTRY LEVEL SHOE
HOKA ONE ONE Cavu 2 WINNER & BEST VALUE The Cavu 2 is a striking update, and unbelievably light. They may be entry level, but there is no compromise on cushioning or quality. “These are a great-looking shoe, very lightweight, really comfy and a speedy shoe, too. They’re very breathable, supportive and they’re a
On Cloudswift EDITOR’S CHOICE Helion superfoam gives the Cloudswift durable cushioning – perfect for urban running. Temperature resistance helps provide the same performance in both hot and cold conditions. “These not only look good, they are high tech and made me feel like a real runner!” said tester Sarah. “They were great, with no annoying tongue slide. I’d recommend these for a new runner,” said Gemma. Esther is a fan, too. “These are revolutionary shoes. I can’t recommend them enough.” £135| on-running.com
fabulous entry level shoe,” said Sharon. “I thought these were excellent value,” added Rose. “I felt they were versatile enough to use for all my training sessions, from speed work to longer runs.” £105| hokaoneone.eu
BEST RECOVERY SHOE Oofos Oolala
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fter a long run or race, your feet need you to love them, and Oofos will do just this. “Oh wow, I loved this product!” said Carolyn. “It looked good, although perhaps a little clumpy, but this was offset with a pretty feminine twotone colourway. I have quite narrow
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feet and they fitted me perfectly. I felt like my feet were being caressed and hugged! They felt comfortable and supportive after my run, so much so that they’ve now become my substitute slippers – I wear them all the time in the house and have even gone shopping in them!”
“I love wearing them, they really do seem to ease my legs after a run,” said Joanne. “I often walk around barefoot but, if I feel tiredness or pain in my legs, I’ll go and put these on and I do feel they make a difference.” £50| oofos.co.uk
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BEST TECH TOP New Balance Transform Perfect Tank
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his beautifully cut tank was a hit across the board with our testers. Tammy said: “Bright colour, great fit and lovely fabric. I love this top. It dries quickly, and is longer at the back. It’s especially good in the summer and great to layer under tops in winter. Great for running or gym!” Samantha was equally impressed. “With having a bigger bust, it is hard to find a nice fitting fitness vest, but this top fitted like a glove, without your lumpy bits standing out too much.”
She continued: “I absolutely love this top, my new favourite exercise vest. I would highly recommend it to anyone who is looking for a lightweight, durable and breathable vest for running. The colour is really bright and appealing, and the length of the top is always an added bonus.” That is what you might call a ringing endorsement. Well done, New Balance! £30| newbalance.co.uk
Scimitar Eco1 Recycled Technical T-Shirt EDITOR’S CHOICE
Sundried Tour Noir Vest BEST VALUE Sundried has been a total hit with our testers, not least because of its faultless ethics. Verity loved the vest: “It’s a lovely soft material and a nice length on me. Comfy to wear and nice fit.” Esther wore it throughout summer. “It’s a lovely soft, drapey fabric with technical mesh inserts, and felt really lovely. The company’s creds are amazing and I’d recommend it purely on that – it’s made from coffee grounds!”
Our testers were hugely impressed with this tee, not least because of its origins, which means it scored highly with our team. “I would definitely recommend this,” said Chrissy. “Especially as it’s made from recycled bottles. It washed perfectly each time and I loved the feel/texture of the top, and the two colours.” Alex agreed: “I loved the coral and black colouring and the fit was really nice too. It’s a lightweight and very breathable fabric, and a really great running top for warmer weather and a great colour too.” Congrats, Scimitar! £30| scimitarshop.co.uk
£20| sundried.com
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Awards 2019 || Apparel
BEST CAPRIS/SHORTS/ L EGGI NGS Tikiboo Purple Flame Running Shorts
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ou can spot a runner in Tikiboo kit from quite a distance! “They are made from very comfortable material, which stayed in place,” said Laura. “There was no riding up, the pocket at the back has a zip and is big enough to store even the largest of phones and the drawstring in the waistband is one loop. I’ve had products from Tikiboo that have lost their drawstring in the wash, which
is really frustrating! So I was very happy to see that rectified here.” When it came down to the toughest of tests, the marathon, they were high performers. “I broke all the rules for this one and the first trial I did in these was a marathon; no chafing, great fit, nice pocket for my keys, top marks! Great fit and value for money,” said Cat. £29| tikiboo.co.uk
Kalenji Run Dry Cropped Bottoms BEST VALUE
Brooks Greenlight Capri EDITOR’S CHOICE
You just can’t beat Kalenji if you are looking for reasonably priced but reliable kit. “I fell in love with the design – these are very attractive leggings,” shared Amy. “I would buy these again, they are a snug fit which reassures you they will not fall down. The leggings also offer a small pocket, which is useful.” The three-quarter length gives you the opportunity to wear them through multiple seasons – so they keep giving when it comes to top notch value. “I also loved the fact that the label is attached to a tag of material so you can easily remove it so it doesn’t scratch you,” said Vicky.
Brooks means quality, and these capris give a supportive fit, feature no-bounce pockets and are sustainably made. “I loved them!” enthused Gemma. “I felt supported and the side pocket fits my slightly bigger phone, which normally doesn’t fit into kit pockets.” “They’re a gorgeous design, made from good quality fabric,” said Amanda. “They were super comfy to wear, whether it was running, at the gym or around the house. You can lounge around in they all day!”
£12.99| decathlon.co.uk
£45| brooksrunning.com
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BEST BASELAYER Runderwear Long Sleeve Base Layer
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hen the temperatures drop, you can rely on the Runderwear baselayer to protect you, while also ensuring your core temperature is always optimised. “The seamless design means it won’t rub with other tops, it’s made from a soft material and is breathable,” said Gemma. “I really liked this product. The design was simple but stylish and it’s ergonomically engineered to fit to
your body shape’,” said Cathy. “It really does this, making it more comfortable and easy to wear than your average baselayer. It also lived up to its ‘chafe-free guarantee’. I would be happy to use this to relax in on a winter’s night as well as using it at the gym and on a run. It’s slim fitting and has ribbed areas which create a simple but stylish effect.” £45 | runderwear.co.uk
Kalenji Long-Sleeved Shirt Run Dry+ Zip BEST VALUE Once again, Kalenji can’t be beaten for value. This top will protect you all year round – and you’ll love running in such a soft-touch blend of polyester and elastane. “Very, very soft material and very lightweight, this was a perfect baselayer,” said Amba. “The colour scheme and design, plus the quality of
the product at the price point means you can’t go wrong with this baselayer. I think it’s an unbelievable price for such a great product. Its breathability was great, thanks to the sides of the top being mesh-like, as well as at the top of the back.” £10| decathlon.co.uk
Kalenji Skincare Kiprun T-shirt EDITOR’S CHOICE This well-fitted t-shirt feels like a second skin, provides underarm ventilation and will stretch to allow you to run free. “For the price, this is a great top, that has come in really handy,” said Verity. “The material feels lovely against your skin and has a slight stretch. It’s a staple piece of kit that you will use again and again.” £13| decathlon.co.uk
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Awards 2019 || Apparel
BEST SPORTS BRA Tribe Sports Bra
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uch a stunning sports bra, with anatomically engineered cups for a fitted, supportive experience, the Tribe Sports Bra also provides lightweight removable pads. This is such a comfortable bra, with so much to offer, and is a worthy winner. “The soft, stretchy material is ideal for getting the product on, it’s also quite a large longline bra, which is different to any I’ve tried before. The colours are lovely, it’s extremely comfortable and this
product has kept up Tribe’s great reputation. Although the price seems steep, it’s definitely worth the money – you’re paying for the comfort and quality of the product,” said our tester Amba. “I felt the bra absorbs the shock of every step when running and when working out in the gym too. It’s elasticity is ideal as it helps the product fit to your shape perfectly. There are no uncomfortable seams, either.” £45| tribesports.com
Maaree Solidarity High-Impact Sports Bra EDITOR’S CHOICE This bra supports you whether you’re running, doing HIIT or an obstacle course race. “It’s highly technical,” said Esther, “with an adjustable overband and twoway shoulder straps – and the fabric is wonderfully soft but feels powerfully in control.” “This is possibly the best sport bra I’ve come across,” said Gemma.
Shock Absorber Ultimate Run Bra Padded
£59| maaree.com
BEST VALUE The queen of running bras, this one claims to support up to 74 per cent of chest movement and it’s such incredible value, too. “I was dubious as I have a large chest so wouldn’t normally go for a padded bra,” said Carolyn. “However it fitted well, I liked the wide straps and it gave me a good shape,
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rather than just battening down my chest. I was unable to do it up by myself so it needs two people to get on. It was comfortable, supportive and didn’t chafe or rub. It’s my go to run bra – if there’s someone around to help fasten it!” £49| shockabsorber.co.uk
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BEST UNDERWEAR Runderwear Hipster WINNER & EDITOR’S CHOICE You’ll never even know you’re wearing these hipsters and who knew pants could be so stylish! They wick away sweat so well, leaving you drier and stress free. “Such comfortable, snug pants that didn’t rub or chafe, and felt good during a long run,” said Esther. “There’s certainly something to be said for pants that have been made with sport in mind rather
than wearing the usual M&S undies. The fit was probably a bit on the small side, but that’s not such a bad thing when it’s good to have most clothing on the small side in running! They didn’t budge a millimetre and were very effective at sweat-wicking.” £18| runderwear.co.uk
Runderwear Briefs BEST VALUE Made from such soft fabric, especially the merino version, these won’t let you down. “They’re very snug and supportive knickers and extremely comfortable on,” said Paula. “Nice colour, soft fabric, no seams, which is great,” said Verity. £18| runderwear.co.uk
BEST SOCKS 1000 Mile Trail Sock Every runner should have a pair of these in their sock drawer. Sian said: “These were such a great, comfortable, padded sock for trail running and reasonably priced for socks that do such a good job.” £12.99 for 2 | 1000mile.co.uk
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Kalenji Kiprun Thick Under Calf BEST VALUE
Runderwear Compression Socks EDITOR’S CHOICE
A technical sock with compression to aid recovery and performance, at an impressive pricepoint. “These are very good value for such a technical sock; comfortable, supportive under your arches and a good fit. However, that colour is not to everyone’s tastes!” said Tessa.
“These are a brilliant length and have a fantastic look and feel – great fabric and I love the compression – really effective on tired legs,” said Esther. “The foot support is excellent, too, and the length on my slightly longer legs is great. It’s a thumbs up from me!”
£5| decathlon.co.uk £5
£30| runderwear.co.uk
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Awards 2019 || Apparel
BEST HIGH VIS PRODUCT Ronhill Momentum Afterlight Jacket
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ightweight, wind resistant and reflective: this clever jacket achieves all these attributes while looking stylish. Activelite fabric repels moisture to keep you dry and the roll away hood is a great feature. One of the best investments you could make to keep you running through the winter. “Nice looking jacket with good pockets and reflective design,” said Gemma. “The elasticated cuffs ensure you are kept warm on chillier runs, as well as the lock down zip and chin guard to keep the wind out.” “I loved this product,” said Tammy. “It’s lightweight, has great colours and was a lovely fit. Breathable, lightweight, comfortable and reflective, an easy to use jacket for any type of run!”
£70| ronhill.com
Aussie Grit Focus Jacket
Tikiboo Neon Splash Leggings BEST VALUE
EDITOR’S CHOICE Looking for a jacket you can really rely on? This is it! “Such a beautiful jacket that fits like it was made for me – it’s flattering and super comfortable,” said Esther. “Brilliant stretchy fabric, nice long sleeves, pockets where you need them. It folds up small and is such a lovely colour. The tech far outweighs the price point – it’s a proper investment.”
These leggings will be an instant talking point; not only are they lush, they are great value. “Bright, cheerful, comfortable, good quality plus a great length in the body and leg,” said Joanne. “These are full-length – I’m 5ft 10in and they reached my ankle. I would highly recommend them as they’re such a good fit, feel very comfortable, they’re really colourful and bright and eyecatching and they wash and dry well.”
£160| aussiegritapparel.com
£37| tikiboo.co.uk
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BEST HOODIE/ SWEATSHIRT Brooks Dash ½ Zip The Dash ½ Zip will keep you warm and dry when temperatures hit zero, with plenty of technical features we were seriously impressed with. “It’s such a brilliant top to wear pre/ post race, especially for warming up and cooling down. I liked the stand-up collar, longer arms with thumb holes and the half zip was a good length,” said Vicky. Paula said: “This top fitted me perfectly, it’s on trend with the colour scheme and was ideal for before, during and after exercise. It performed well and met my high expectations.”
Runr Midnight Hoodie EDITOR’S CHOICE & BEST VALUE Expect warmth and snuggly cosiness. You won’t want to take this off. “This hoodie is good for an autumn/winter evening jog. It’s warm and bright, so easy to spot on a dark street,” said Sarah. “It feels soft and very thick, a quality item, worth the price,” said Amba. “It’s made from recycled materials and you’ll like the little hole for your headphones.” £45| runr.co.uk
£48| brooksrunning.com
BEST NON-TECH TEE Asics Gel-Cool Tank WINNER & BEST VALUE With a slim-fit design and a four-way stretch knit fabric, nothing is going to hold you back when you’re wearing this. “It kept me cool running and I was also able to wear it for the gym and yoga,” said Amanda. “I loved it! It’s a practical top, but comfortable too.” “It looks really flattering on, it’s a great length, and the racer back works with most sports bras,” added Esther. “And brilliantly, it didn’t ride up and stayed put very nicely.”
On Comfort-T EDITOR’S CHOICE There is something stylish about On kit: “This is a timeless piece,” said Tessa. “I love the colour and the material, the way it feels and hangs,” said Alison. “It’s the sort of tee I’d wear for leisure time, too. I have worn mine a lot, on holiday and to a festival, and it’s washed beautifully. It’s a good wardrobe staple that easily crosses over to coffee shop chic.”
£45| asics.com £50| on-running.com
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CHECK OUT NEMESIS
STABILITY 361EUROPE.COM 361º AVAILABLE AT YOUR LOCAL RUNNING SPECIALIST: Belfast: Pure Running, Brighton: The Jog Shop, Chelmsford: Runnersworld, Chichester: Run Company, Colchester: Runnersworld, Derby: The Derby Runner, Driffield: Run Driffield, Dumfries: Knox Sports, Eastcote: Runnersworld, Epworth: Metres 2 Miles, Glasgow: achilles heel - Footsolutions - Greaves Sports Migo Sports, Guildford: Fit Stuff, Horsham: Up and Running, Hove: RUN, Lancaster: The Runners Centre, Liverpool: Natterjack Running Centre, Magherafelt: DAC Running, Marlow: Runners Retreat, Newcastle: Northern Runner Ltd., Norwich: Sportlink, Portsmouth: Alexandra Sports, Richmond: Footsolutions, Sevenoaks: Up and Running, Southborough: The Running Hub, Southport: Natterjack Running Centre, St. Albans: Runnersworld, Stokesley: Lets Run, Watford: Runnersworld, Winchester: Alexandra Sports, Worcester: The Active Foot Company, Worthing: RUN Ireland – Dublin: Amphibian King - Footsolutions - Run Logic, Limerick: Footsolutions, Waterford: Alfie Hale - Footsolutions, Wicklow: Amphibian King (Bray)
BEST ACCESSORY the buddy pouch XL This is the second year in a row the Buddy Pouch has come out on top. The practicality and its ability to stay put gives it near-miraculous status with our testers. “It kept my phone dry on some very wet runs and had no bounce,” commented Paula. “I forgot at times I was wearing it.” Carmel agreed: “I can see this will get so much use, especially on longer runs when you feel you need to run with a phone for security reasons. I loved the feel of it; really good quality and waterproof and a decent size to fit quite a lot in, including a large phone, key, money and gels. It was very secure and at no point
did I feel it may slip or detach. I loved the different compartments and the small zip was another way of getting into it without opening the entire purse or removing it from your body. All in all, a very well made product ideally suited for running with.” £26| thebuddypouch.co.uk
Mclear Ring EDITOR’S CHOICE This gorgeous accessory was a real talking point: runners simply top the ring up with cash and then can use that money when needed. Michelle was convinced: “I loved the practicality of it. It’s easy to set up and has great security features. To pay you simply make a fist and you’re done. The top-up option means if you do lose it you aren’t risking access to your bank details. The style is so understated you wouldn’t know its function. I doubt I will ever take this off.” And Esther agreed: “It’s a great looking ring – I’d wear it even if it wasn’t tech!” £129| mclear.com
Ledlenser NEO6R BEST VALUE Safety is paramount when running in the dark and this is where the Ledlenser has come into its own – enabling us to run further without compromise.
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“It was so light I couldn’t really feel it was on,” said Kerry. “I used this on a 50-mile run and it lasted throughout with a great beam. An excellent product.” Sharon agreed: “It has a good headstrap and crossbody strap, it’s a nice size, and
didn’t move when running.” Joanne was impressed too: “The headtorch option is really comfortable, and the chest light option is also simple and comfortable too.” £45| ledlenser.com
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Awards 2019 || Accessories
BEST BACKPACK Asics Running Backpack
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his simple yet effective backpack from Asics ticked all the boxes for our testers and has quickly become an essential trail accessory, whether our runners were heading out for a swift 5K or a day-long run. “It looks great, there are lots of pockets and it’s really good for commuting to work,” said Cat. “There’s plenty of room and the fit is really secure for minimal movement. I think it’s great value for money.”
Verity agreed: “I liked this. It’s very lightweight and practical, with lots of pockets to hold things. It didn’t move about while I ran and it’s rain-proof. It’s not something I would normally use as I don’t run long distances, but it did the trick. It’s easy to adjust and comfortable, and nice and compact – I might even use it for my longer runs and try some more trail running to get use out of it!” £40| asics.com
Osprey Duro 6 EDITOR’S CHOICE The Duro 6 got a great big thumbs up from all of us here at WR and deserves an award for the soft flasks alone – brilliant for a multi-stage race. “It was really comfortable to wear and could fit food and spare clothing easily,” said Sandra. “In rain everything inside stayed dry. It’s so easy to use and really comfortable – it fits really well, so no rubbing.” £90| ospreyeurope.com
Kalenji Mixed Ultra Trail Running Bag 15L BEST VALUE Decathlon offer superb value for money and that’s the case with this excellent pack from Kalenji. Kerry was sold: “It has an impressive amount of storage and 15 pockets. It can be adjusted for a secure, comfortable fit and clearly a lot of research has been put into its design.” Tessa agreed:
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“This bag offers incredible value for money. It’s a much better and more technical product than backpacks that cost twice this much. A brilliant backpack, with all the functionality you’d need for a long trail run. Really impressive.” £50| decathlon.co.uk
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BEST HEADPHONES Jabra Elite Active 65t WINNER & BEST VALUE or many of our testers, the Jabra Active were their first experience of bluetooth headphones and the results were universally positive. “ A very neat product,” said Sharon. “Fab storage/charging case and great sound with a comfy fit and good battery life. Fabulous product!” Kathryn loved these neat looking headphones just as
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much. “It was my first time running with wireless headphones, and they felt secure even on a long run,” she said. “I had no problem with the battery life. They were compact and the sound quality is brilliant although it’s quite easy to forget about your surroundings – which is a good and bad thing!” Chrissy found them almost life-
changing. “I’m not normally a fan of earphones as I struggle to get them to stay in place. These were exceptional though and made even better with the interchangeable ear pieces. The sound quality was fabulous – I highly recommend them!” £170| jabra.co.uk
AfterShokz Aeropex EDITOR’S CHOICE We’ve seen enough of these at parkrun to know that they’re incredibly popular with runners and now we know why. Alison found them really easy to wear: “They were very comfortable to wear and run in, with very clear sound and I love the fact I can hear everything around me.” Paula loved them too. “I was very impressed with the storage case and the two chargers. It took a
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bit of getting used to the jawbone placement, but they were fantastic for running in as you can hear conversations and be aware of traffic around you. They functioned really well in the rain too. “I wouldn’t use in-ear headphones again as these are more comfortable and the awareness of surroundings is safer. They’re a fantastic product.” £150| aftershokz.co.uk
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Awards 2019 || Accessories
BEST FITNESS TRACKER/ SMARTWATCH Fitbit Charge 3 Special Edition
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ith swim tracking and a sevenday battery plus all the features you’d expect from a tracker, there’s every chance your health and fitness will get a boost from using the Charge 3. “This watch just does so much, from tracking heart rate 24/7 to Fitbit Pay,” said Debs. “It’s lightweight, water resistant (up
to 50m) and can track your sleep in stages. And it’s so stylish. I also love the fact it can receive my text messages and I am able to see an incoming phone call on the screen too.” “The Apple Pay feature on this device is really useful too,” adds Amba. £150| fitbit.com
Fitbit Inspire HR BEST VALUE With a thin strap, auto exercise recognition, an impressive five-day battery and sleep and swim tracking, you’re getting a lightweight, stylish insight into your all-day health with the Fitbit Inspire. “I loved the movement reminders,” said Amber. “It helped me keep on top of my daily step count. The goal setting feature is great and the battery life has been incredible.” £90| fitbit.com
Garmin Forerunner 945 EDITOR’S CHOICE This premium running and triathlon smartwatch puts music on your wrist (you can store 1,000 songs). You also get performance stats, Garmin Pay, plus full colour maps. “It has so many useful features – if you like your stats, you certainly get your money’s worth!” said Michelle. “From tracking my stress levels, sleep, body battery
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and menstrual cycle it’s easy to build a picture of how your training is going. By wearing headphones you get feedback every mile – which helped me to a four-year PB. There is nothing on this watch that isn’t useful and nothing that doesn’t work well!” £520| garmin.com
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BEST GPS WATCH Garmin Forerunner 945
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or those venturing into multi-discipline sport the 945 is a must; with an impressive battery life and all the stats you need. For such a lightweight watch you’ll be impressed with what it can track, including blood oxygen saturation levels. It’s excellent value for money and it’s only limits are what you do with it. “It was an absolute winner of a product for me!” said Amanda. “It was very easy to set up,” stated tester Deb. “You just need time
to work out what each of the five buttons around the watch do, and boy, it can do a lot! “I’m very surprised at how much I enjoyed testing this product. The size of the watch hasn’t actually been a problem either. It also has great battery life, GPS, maps… the list goes on. “It works brilliantly for outdoor running, mapping my routes using the Garmin Connect app.” £520| garmin.com
Polar Vantage M EDITOR’S CHOICE This is a multi-sports watch packed with features at an affordable price. “This watch looked great on,” said Cat, “and didn’t feel too heavy on my wrist. The display is big, which makes it easy to see what you’re doing when exercising.” “It’s a winner with our testers, as it’s so slim and lightweight,” said Esther. “With the smart coaching features, it’s a great watch for those stepping up to triathlons, too.” £249| polar.com
Suunto 5 BEST VALUE The Suunto 5 is a compact GPS watch with a long battery life, multiple sports features and comprehensive activity tracking. Laura loved it: “It was easy to use and read while running,” she said. “You can programme a fitness plan and it tells you when to exercise, how long for and what intensity. Not only was battery life great, you get prompts to remind you to charge.” Sandra added: “It tracks sleep, which I found very useful. It’s smaller than other GPS watches, but has many more functions.” £299| suunto.com
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Awards 2019 || Accessories
BEST RUNNING BUGGY Out ‘n’ About Nipper Sport
Out ‘n’ About Nipper Sport Double
WINNER & BEST VALUE
EDITOR’S CHOICE
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ith great build quality, wheels that turn on a sixpence and off-road capability, this needs to be top of your New Baby list. We thought it was the best running buggy out there. “It’s very light, so simple to build, with a high standard of finish and design,” said Rachael. “The quality is excellent for the price. Both my husband and I can use it comfortably and it means we can go running together – we’ve used it at parkrun several times. Compared to a normal pram it’s
very light, which makes it easy to navigate and push. It’s very versatile too, perfect for off-road walking and running.”
You’ve read how amazing the Nipper Sport is. This one is twice as good – it fits two bairns in at once! Carolyn loved it: “It feels light but also solid. The two seats are independent, which is ideal for different-aged children. The frontfixed wheel ensured the buggy was stable and it performed really well on tarmac paths, fields and canal paths. The handle height was adjustable and the girls loved their handlebar too.”
£375| outnabout.com £565| outnabout.com
BEST WEIGHT TRAINING EQUIPMENT Get stronger legs Home Calf Exerciser WINNER & BEST VALUE
T
his unassuming piece of kit is something of a miracle-worker. To find exercise equipment that does what it claims, and is also easy to store, is a pretty tough ask, but this does precisely that. “This is a really good piece of equipment. It isn’t only a calf raiser but also a good way of toning thighs and helping with balance and core,” said Samantha. “I would recommend this for someone who would like a more robust and heavy-duty piece of equipment for training. It’s easy
62 || Women’s Running || DECEMBER 2019
to store as the pieces are separate, which is handy when you have limited storage and space at home.” Samantha found that the Exerciser did exactly what was claimed: “I have found my calf muscles have strengthened and toned amazingly well. Not only have I strengthened my calves, I found that in turn my core has strengthened and it has improved my balance. “I got injured a number of years ago and have been trying to strength my legs ever since, and this has allowed me to do that in the comfort of my own home, without it
taking up loads of room as I don’t have much space. I love how you can adjust the tension to increase the resistance making the exercise harder.” No more calf raises on the bottom stairs, people! £59| getstrongerlegs.com
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Awards 2019 || Nutrition
BEST HEALTHY SNACK QuestWhite Chocolate and Raspberry Protein Bar Quest have been very popular with our testers – due to generous sizes and the delicious tastes. “A great raspberry flavour and chunks of white chocolate. Delicious!” said Laura. “Being low in sugar and high in fibre makes it even more appealing. It’s chewy but easy to eat,” said Samantha. £2.50| questnutrition.com
Nine Breakfast Bar BEST VALUE
Nine Seed Bar EDITOR’S CHOICE
These are properly delicious and you don’t half get a lot for your cash. “These are good value for money and very filling,” said Kathryn. “This bar is really nice tasting and very satisfying – it’s a good boost to keep me going until lunchtime.” Verity agreed: “Too tasty! Might buy myself some as a treat and for longer runs.”
Nine’s Seed Bars are perfect for prerace, post-race or in front of the telly. “I loved these,” said Alison. “I tried a few different flavours, they looked good and were appetising. I would recommend them for long walks and long runs and would buy them again as they helped on my long walks. I loved them.” And so did we!
99p| 9ninebrand.com
99p| 9ninebrand.com
BEST PROTEIN SNACK Jake’s Boost Nut & Seed Butters Have we mentioned how much we love nut butter? Jake’s Boost really caught our attention: “These had a great taste and are healthier than a lot of nut butters,” said Laura. “I had this before a 10K race on a bagel. There’s good chunks of coconut and it satisfied my hunger throughout the run.” £6| jakesboost.com
Boost balls Protein Balls BEST VALUE
64 || Women’s Running || DECEMBER 2019
Whole Earth Peanut Butter + Mixed Seeds EDITOR’S CHOICE
We’ve been hugely impressed with these delicious Boost Balls. “These were easy to digest and filling,” said Laura. “The smell is distinctive but the flavour not too overpowering.”
This is a winner – crunchy peanut butter (yum) with seeds for an extra nutritional boost. “This is tasty, easy to spread and good on toast, crumpets and smoothies,” enthused Rachael.
£2| boostball.com
£3.59| wholeearthfoods.com
womensrunninguk.co.uk
BEST PRE-RACE SNACK Bio-Synergy Pure Energy Pure Energy delivers carbs and electrolytes and claims to hydrate runners faster than water , also replenishing the minerals you lose through sweat. “This was a great product, I loved it,” said Paula.
Nine Seed Bar BEST VALUE
Nine Breakfast Bar EDITOR’S CHOICE
In a world of £3 protein bars, this 99p option is a revelation. “Fab flavour,” said Kerry. “I have bought some more since testing. These are the best onthe-go nutrition I have tried so far!”
These are huge and hugely enjoyable. “I enjoyed them,” said Alison. “They tasted good. I would recommend them and would buy it again as it kept me going till lunch.”
99p| 9ninebrand.com
99p| 9ninebrand.com
£20| bio-synergy.uk
BEST MID-RACE SNACK High5 Zero Caffeine Hit A boost that’s kind to the stomach and tastes nice too. “Handy tablets,” said Amanda. “It was easy to make up a drink. All in all, it was good value and a very handy product.” Plus bonus caffeine too!
Tailwind Nutrition Endurance Fuel EDITOR’S CHOICE
NINE Seed Bar “Really tasty product,” said Sharon. ”Easy to digest, great flavours and it was filling. I would definitely recommend these. Delicious.”
Tailwind is the ultrarunner’s choice du jour. “This was great tasting and kept me fuelled on an ultra run,” said Kerry. “It was easy to drink, is a great price and I had no tummy problems.”
99p| 9ninebrand.com
£21| tailwindnutrition.com
BEST VALUE
£7| highfive.co.uk
BEST POST-RACE SNACK UPBEAT Juicy Protein Water “This tasted just like squash!” enthused Gemma. “This was a great post-workout alternative to a protein shake, especially for those who don’t like milky products. No after-taste and muscle recovery was fine.”
Nine Breakfast Bar BEST VALUE
High 5 Recovery Bar EDITOR’S CHOICE
“This is good for mid-race and postrace as the seeds give you energy,” said Sian. “It tasted great and was full of healthy ingredients.”
“This is super tasty, filled me up and brought up my blood sugar post-run,” said Sian. “It fits in my pocket and has a nice chewy texture,” said Amanda.
99p| 9ninebrand.com
£1.69| highfive.co.uk
£1.80| upbeatdrinks.com
womensrunninguk.co.uk
DECEMBER 2019
|| Women’s Running || 65
Awards 2019 || Nutrition
BEST VEGETARIAN SNACK Nine Breakfast Bar WINNER & BEST VALUE
W
hile these are ideal as a breakfast replacement, packed with tons of seeds, we found they worked well throughout the day, or as a pre- or post-race snack. “It was easy to digest and there were a range of great flavours,” said Sharon. Deb agreed: “The bars are very tasty, chewy and have a perfect blend of seeds. They are soft and moist. These bars are priced well, too.” For the ultimate quick fix to keep you going till lunchtime, Nine has the edge. 99p| 9ninebrand.com
Carole Armitage 80 Noir Ultra EDITOR’S CHOICE This intensely dark chocolate is vegetarian and 80 per cent cocoa, good for you while being incredibly good. “Yummy mini-chocolate bars,” said Kathryn. “I loved it as a bite-sized indulgence – very rich tasting with a very slight bitterness, which I loved.” £1.50| 80noirultra.com
BEST VEGAN SNACK Pulsin Protein Booster The very scrumptious Pulsin Booster is our go-to snack – for vegans and nonvegans alike. A blend of pea and rice protein (ie, the nice ones), peanuts and chocolate fuel your running. It also tasted like a treat. “Sometimes vegan protein has a horrible taste but this was so yummy,” said Cristina. “The Booster gave a burst of energy to keep me going after my run.” £1.79| pulsin.co.uk
66 || Women’s Running || DECEMBER 2019
Tailwind Nutrition Rebuild Recovery BEST VALUE
Whole Earth Peanut Butter + Mixed Seeds EDITOR’S CHOICE
“I felt I recovered quicker after my runs using Tailwind and my muscles felt stronger,” said Kathryn. “It was easy to mix too, even in the back of the car. It was a great taste, as well – it almost felt like a treat!”
Chuck this on a rice cake for the tastiest, most nutritious snack ever. Also brilliant for a morning smoothie. We absolutely loved it. “This is great,” said Cat. “Really tasty and filling.”
£35.95| tailwindnutrition.co.uk
£3.59| wholeearthfoods.com
womensrunninguk.co.uk
BEST SUPERFOOD SNACK Nine Seed Bar WINNER & BEST VALUE
I
t’s safe to say everyone in the testing group loved the Nine bars: it’s that combination of energy-boosting seeds and incredible value for money. “They’re perfect for long-distance events when the one thing you need is a hit of sugar and the boost of those seeds
for a bit of long-term energy,” said Tessa. And Kathryn agreed: “You get a big-size bar for the price. Good tasting seed bars and great value for money. All flavours are very tasty and they are satisfying bars full of good seeds – couldn’t finish a whole bar in one sitting!”
99p| 9ninebrand.com
Pulsin Cacao MacaEnergy Supershake EDITOR’S CHOICE Pulsin’s Supershakes are packed with a massive 20g of complete plant-based protein and loaded with B vitamins too – ideal for us runners. “It’s a yummy way to get the protein in after a run – and it feels like a treat,” said Cristina. £17.49| pulsin.co.uk
BEST HEALTHY DRINK UPBEAT Juicy Protein Water A protein drink that wasn’t milky was a revelation for most of us. “It was refreshing to taste and there were no ill side effects which can happen with a protein shake post-run,” said Rachael. “I liked all the flavours and they seemed to be made to a high quality. It’s a good alternative to the traditional protein shake. There are 12g of protein per drink, too.” The fact it lasts three days once opened was also a winner in our books – a drink we can parcel out over a run streak is a brilliant addition.
Mission Sleep BEST VALUE
Carole Armitage 80 Noir Ultra EDITOR’S CHOICE
“After weeks of poor sleep I was hoping this product would help towards a restful night,” said Michelle. “Of the three occasions I had the tea before bed, I slept better on two of them, so it’s a really good result.”
This clever little bar can also be melted into a cup of hot milk. “I loved the little squares of chocolate, which you could hear snap cleanly,” said Samantha. “The chocolate is really smooth and tasty.”
£7| missionuk.com
£1.50| 80noirultra.com
£1.80| upbeatdrinks.com
womensrunninguk.co.uk
DECEMBER 2019
|| Women’s Running || 67
Awards 2019 || Other
BEST SKINCARE Westlab Reviving Epsom Salts There’s nothing quite like sinking into a warm bath after a long, muddy run, and Westlab’s Epsom salts make for the perfect addition. “I do really love these!” said Alison. “They make a really nice bath. My skin feels lovely and soft afterwards and my muscles feel relaxed. The only bother is that if you use the recommended dose you go through the bag really quickly. I’ll definitely buy more!”
SportFX Face Spray BEST VALUE This little beauty has become an essential. You can spritz it on before a workout to keep your morning makeup in place, or have a quick spray afterwards to cool yourself down and take the sheen off. Rachel was impressed: “I would buy this again. It was really long lasting and I now use it every day so I don’t have to take my makeup off before a run. It’s cheaper than my usual spray and works much better.”
UPCIRCLE Face Serum EDITOR’S CHOICE This organic face serum is rich in vitamin C and includes coffee oil created from repurposed grounds to brighten the skin. Sustainable, vegan and cruelty-free, we were impressed with the company as much as the product. “I loved the silky smooth feeling of this on my skin, and it smells amazing!” said Carmel.
£6| westlabsalts.co.uk £8| sportfx.com
£14.99| upcirclebeauty.com
BEST MAKE-UP SportFX Sport Stamina Mascara
S
portFX has taken us by surprise and is now a mainstay in our make-up bags. “This is an excellent product and doesn’t run, even with sweat and a downpour, yet comes off easily,” said Michelle. We also liked the applicator, which gave us lovely fluttery lashes and definition in just a couple of sweeps.
£8| sportfx.com
SportFX Balance Boosting BB Cream BEST VALUE We love a good BB cream. And this is a good BB cream. Offering fantastic value for money and a lovely light coverage, this has become a go-to product for our testers. Esther said: “It’s super easy to apply, and a little goes a long way, so it’s great value for money. It certainly sticks fast, and feels weightless on, and was a lovely product.” It’s a big tick from us! £13| sportfx.com
Thank you! Thank you to all the brands that entered the Women’s Running Awards this year, and many congratulations to all our Award Winners!
68 || Women’s Running || DECEMBER 2019
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coach Rogue running || Every day training plan || How I train
womensrunninguk.co.uk
DECEMBER 2019
|| Women’s Running || 73
coach || Go rogue!
GO ROGUE! America’s unsanctioned footraces pit runners against each other on unmarked urban courses in the middle of the night – and the concept has just arrived in the UK. Are you ready to run rogue? Words: Mollie McGuigan
74 || Women’s Running || DECEMBER 2019
womensrunninguk.co.uk
30
women are lined up on a bitterly cold east London street at 11pm on Halloween, waiting for the start klaxon of a race. One that has no official route, no marshals and just a handful of spectators. Unsanctioned racing, also known as rogue racing, has arrived in the UK. If you want a shot at it you’ll need to be fast, shrewd and possess the street knowledge of a London cabbie. The scene is inspired by alleycat racing, a type of urban cycle-racing created by US bike messengers to mimic the routes and obstacles they might face on delivery. Riders must pass certain checkpoints in order, but otherwise how they reach the finish line is up to them. It makes for a hair-raising footrace, with runners speeding through dark streets,
womensrunninguk.co.uk
dodging cars and leaping over garden fences, all in a bid to get ahead of their rivals who could be taking the lead on an alternative route.
The history If you Google unsanctioned racing two names will come up: David Trimble and Joe DiNoto. These 30 and 40-something New Yorkers are rogue racing royalty. DiNoto has been organising informal running events through his NYC club, Orchard Street Runners, for years but when he met Trimble, a runner with a history of organising big bike races, the two decided to upscale DiNoto’s increasingly popular events to the half marathon race. On a sticky night in June 2012, the Midnight Half was born. The first event topped 54 runners.
DECEMBER 2019
|| Women’s Running || 75
Competitors were given a route map consisting of only a start line, a series of checkpoints and a finish line. The rest was up to them. The race began at 11pm and apart from a few cycling chaperones for the front runners, competitors sped off alone into the night, dodging cars, jumping fences and weaving through bike lanes to tick off each checkpoint and reach the finish in one piece – and the $500 prize money. “It’s the antidote to mass participation events,” says David Trimble. “Instead of running with 20,000 runners, you might only be with three or four other runners; sometimes you are alone. In a big mass participation event, even if you’re an elite runner, there’s going to be a thousand other runners at your level, so it’s hard to stand out, you become anonymous. If you get 10th place in the Midnight Half you’re a hero.” Since that first event there have been six Midnight Half races, with men and women competing in separate races,
76 || Women’s Running || DECEMBER 2019
...and not very busy! plus annual men’s and women’s 10K races, known as the OSR10K. London, with its miles of tarmac and well connected, enthusiastic running crews, was an obvious home for the format. “London has one of the largest contingencies of urban runners and it has the right energy,” says Joe DiNoto. “The runners here are closely connected on social media to those who take part in my events in NYC. Track Mafia, Run Dem Crew and Midnight Runners – these are groups that are part of a global network on Instagram and we cross inspire each other.”
London debut At London’s inaugural Midnight Half, half an hour before start time, competitors are huddled around tables in a Hackney bar, pouring over maps and tinkering with their
PHOTO: ZACK HE
fast s i f l a H t h g i n The Mid
TRICK NY
PHOTO: MATT
BEN STONE
PHOTO: MATT BE
N STONE
coach || Go rogue!
ity n u m om c of e s n se g n ro A st smartwatches trying to calculate the best way to incorporate the last minute checkpoint that’s been added “to keep it interesting”. The women’s field are called up first, headtorches blinking as they jig about a blustery carpark, a flurry of photographers trying to capture the moment. There’s a 10-second count down and then they’re off into the night. Followed by the men – a field of 89 – 10 minutes later. Competitors stream along similar routes but it’s the small alterations – nipping down a side street, cutting across a path – that matter. Tasmania-born, London-based runner Alice McGushin is in the women’s lead but she takes a wrong turn and finds herself on a gloomy
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HETRICK NY PHOTO: ZACK
It ’s all about the rush || Instead of running with 20,000 others, you might be with three or four runners; sometimes you are alone. If you get 10th place in the Midnight Half you’re a hero|| womensrunninguk.co.uk
DECEMBER 2019
|| Women’s Running || 77
coach || Go rogue!
SO YOU WANT TO GO ROGUE? TRY THESE RACES Midnight Half This night-time race requires you to pass a series of checkpoints in order, but the route between them is entirely up to you. The next race is in New York in May, followed by London (TBC). All races are announced on their Instagram page, @midnight.half.
Take The Bridge A similar format to the OSR races, but Take The Bridge’s night-time checkpoint races are shorter – usually 5K– and always go over, you guessed it, a bridge. The races are mostly held in US cities, with occasional events in London. Races are advertised on their website and social media feeds. takethebridge.us
Nicky Spinks’ race series
PHOTO: ZACK
HETRICK NY
A small, informal and highly competitive series of (roughly) 10K races in Bolsterstone, Yorkshire, organised by British ultra runner Nicky Spinks. There’s a winter and summer
ft! i sw re a rs e n n ru t n ro f The 78 || Women’s Running || DECEMBER 2019
series, comprising of 12 self-timed races. The current winter series takes place every Monday at 6.25pm. runbg.co.uk
The Speed Project The Speed Project is an unsupported non-stop 340-mile relay race from LA to Las Vegas. Teams must always have a runner on the road and can run the suggested route or devise their own path to victory. The 2019 winners made it in 31 hours and 15 minutes. Next race March 2020. thespeedproject.de
The Big End of Year Run If you want to experience an open-road mass run without the competition and with daylight, try this. Organised by London-based runner Kieran Alger (aka Man V Miles), the 13.1-mile run takes place on 31 December from London’s Marble Arch. There are also 5K and 10K ‘pick up’ points. Follow @manvmiles for more details.
street with only a bike photographer for company. “She’s completely lost,” radios the photographer to the timing team, who are following each runner on computer software in the back of a van by the finish line. One runner falls over. A few are held up by drunk Halloween revellers. Another misses the final checkpoint and is disqualified. Unsanctioned racing isn’t much of a spectator sport – how can you watch them when you don’t know which route they will take? But it creates a friendly microcosm at the finish line, with supporters huddling together to follow the runners on Instagram
Stories, peeling off to get supplies from the bar and exchanging social media handles. And since it attracts a certain type of runner – competitive, fast, shrewd – you’re not waiting that long. At the 1hr 18mins mark, Will Draper, a triathlete from Isle of Man, comes hurtling down the road to take first place. At 1hr 37mins Alice McGushin, who got back on course thanks to Google Maps, flies over the finish line. “It was very different to a regular race,” she says, looking nothing like a woman who just orienteered her way through 13.1 miles of dark and unfamiliar city streets. “I mapped out
womensrunninguk.co.uk
An elite field Despite the carnival atmosphere, there is no party pace in unsanctioned racing. This is a high calibre field: two-time winner of the New York Midnight Half, Caitlin Phillips, has qualified for the US Olympic Trials. Sasha Whittle, a 24-yearold producer and one of New York’s top runners, is hoping to qualify in 2020. She still remembers her first unsanctioned race vividly: “I ran over the Brooklyn Bridge – it was a frigid February night, the wooden boards on the walkway bounced and rattled with each step,” she says. “I looked out to see all of lower Manhattan lit up and I felt completely alone with my footsteps and my training partner. Even as a born and raised New Yorker, I looked at the sky and thought, ‘This is why I live here’. You just don’t get that moment of solitude in a sanctioned race.”
womensrunninguk.co.uk
HETRICK NY
The conditions were obviously good for her – she won that first race and two more since, including September’s OSRW10K, in 35mins 28secs. Unsanctioned racing has given Whittle space to be herself without apology. “These races hype competition against women – they let us have the personality that men tend to have in sports and they make it okay,” she says. “Joe [DiNoto] has been one of my top cheerleaders in letting me be an unhinged competitor that really loves winning. The organisers make the female winner feel just as powerful and successful as the male winners. I’ve won sanctioned races and I haven’t felt that.” The true definition of an unsanctioned race is hard to establish. They aren’t certified by a formal governing body – which is the case for plenty of high profile races, in fact – but it’s the open road conditions and checkpoints that really set them apart. They’re a grassroots movement, fuelled by running crews and social media. You
Each runner relies on GPS
PHOTO: ZACK
my route on Google Maps and studied it before I left and had it on my phone to check occasionally. It’s much more interesting than a normal race.” One of the men she raced with at the end congratulates her on her win. “You fucking crushed it. You were a blur,” he says. The final runner finishes in 2hrs 46mins, then everyone retreats to the bar to dance and drink beer until dawn.
won’t have the comfort of portaloos and bag drop lorries. But you will come away with knowledge of a new, niche runningcrew and a queue of friend requests in your notifications.
Going further The unsanctioned scene is mostly powered by Joe and David, but the concept is gaining traction. In 2015, New York club runner Darcy Budworth launched Take The Bridge, night-time city checkpoint races that now take place all over the country. Earlier this year, Take The Bridge partnered with London running collective Rum Dem Crew to hold the first one in the UK. In February, Los Angeles was the
|| The female winner feels just as powerful and successful as the male winners|| DECEMBER 2019
|| Women’s Running || 79
PHOTO: ZACK
HETRICK NY
coach || Go rogue!
setting for Burnout 10K, a women-only race that had 18 athletes racing through a darkened Downtown for little more than the glory of first place and to raise money for charity. The organiser, LA club runner Noel Velasco, contacted the Midnight Half organisers for advice and after a successful event, he’s planning another one. If you want to find out when, you’ll need to follow him on Instagram, naturally.
Ultra unsanctioned Ultra running has been embracing unsanctioned elements for years. The Barkley Marathons in Tennessee’s Frozen Head State Park, involves
80 || Women’s Running || DECEMBER 2019
running five 20-mile loops, which change direction each time. The race has no fixed start time, no marshals or course markings, and checkpoints are books hidden in the scrub. Since 2013, The Speed Project has pitted teams against each other in a 340-mile relay race from LA to Las Vegas. There are no rules, trackers or roadside support, instead teams must pack everything they need in an RV and support themselves. In the UK, a version of unsanctioned racing happens more than you might think – it’s just not labelled up as such. If you’ve ever competed in your running club’s mob match – where rival clubs
turns g n ro w e k a t s l a oc l n ve E race against each other on open roads – then you’ve already enjoyed a little of the thrill of rogue racing. According to British ultrarunner Nicky Spinks, similar events have been going on in fell running circles for decades. Nicky, who raced Barkley in 2019, runs an informal race series twice a year in Sheffield. Each series consists of 12 self-timed races. She takes emergency
womensrunninguk.co.uk
contacts for competitors and waits for every finisher; prizes are cakes baked by Nicky. “It’s low key,” she says. “You can rock up 10 minutes before, write your name down, do your run and go home. It’s time efficient but also really competitive – everybody wants to beat the person who is just in front of them.” Nicky is full of praise for the unsanctioned principles – particularly the self navigation aspect. “If you can look after yourself well and navigate your way round, then you can beat a really fast person who can’t navigate,” she says. “You just have to be wily.” You also need to be careful: with no marshals, there’s no one to help if you turn your ankle or get lost. With open roads, multiple routes to victory and unknown obstacles, it presents dilemmas you’ll never face in the comfort of a large-scale event. “They are as dangerous as the runners want to make it,” says David. “You have to keep your wits about you.”
Essential kit Best foot forward
Nicky Spinks at Barkley Still, the biggest problem for anyone wanting to take part is less about safety and more about the entry process. You need to move in the right online circles to find out about races, and when you do, you need to be quick to enter and ready to perform – don’t expect a three-month training window. We’ll tell you this though: the next London Midnight Half will happen “sometime in 2020”. That should be just enough time to follow #unsanctionedrunning on Instagram and start swotting up on your London street knowledge.
On Running has overhauled its original racing shoe, the Cloudflow. The new version of the popular shoe features extra cushioning from its Helion ‘superfoam’ and reshaped ’clouds’ for softer landings and more stability in the heel, making it perfect for darting round city street corners and weaving through busy roads. £125, on-running.com
Watch your pace Garmin’s latest release, the Fenix 6, is perfect for adventurous running. Its solar charging feature means the device will stay in smartwatch mode for up to 24 days, while advanced GPS and a larger screen mean you can input your route – and then follow it in minute detail – and its PacePro function assesses your form and the terrain’s elevation to create a highly accurate pacer. £799, garmin.com
Shine a light When you’re crashing through back gardens and park bushes in a bid to reach a checkpoint, it’s vital to have a quality, trustworthy headtorch. The Kalenji Onnight 250 Trail Running Head Torch, by Decathlon’s running line, is perfect. It has a lightweight, stretchy headband for great comfort and a rechargeable light with three settings. £19.99, decathlon.co.uk
On the go energy There won’t be refuelling stations at an unsanctioned race. Instead pack a few easy-to-digest and to carry, SIS Go Energy + Caffeine Gels. Each sachet contains 22g of carbohydrate and 75mg of caffeine for a reliable pickme-up. £54 for 30 sachets. scienceinsport.com
|| If you can navigate your way round, then you can beat a really fast person who can’t navigate. You just have to be a bit wily|| womensrunninguk.co.uk
Belt up And where do you keep your snacks? In a bum bag, of course, along with your phone, some change and a bank card (just in case you end up way off course). A Swift Running Belt is £25, sweatybetty.com
DECEMBER 2019
|| Women’s Running || 81
coach || Active advent
JOIN ACTIVE ADVENT December can be one of the hardest months for staying motivated to run. But with a little planning and new goals, we can all stay active and healthy Let’s get out every day in December till Christmas!
Shake things up Finding a way to be active each day is a great opportunity to try new things and work on your weaknesses. So if you’ve neglected your strength work this year, now is a chance to address that. And if you could do with a little more flexibility, we’ve given you the option of doing some yoga. You can find plenty of great yoga for runners videos to follow on YouTube, or head to a local yoga class for a bit of headspace. As for cross training, choose your favourite activity or something you’ve been wanting to try for a while. Swimming, cycling, a gym class or a brisk walk – anything that gets you moving and your heart rate up.
Buddy up
ecember can whizz past in a blur of parties, shopping and wrapping presents. Before you know it, it’s Christmas Eve and you can’t remember the last time you laced up your running shoes. But during what can be a stressful few weeks for many, it’s more important than ever to do something to help you keep calm. And we all know the benefits of exercise when it comes to getting some headspace. Dedicating yourself to a December challenge is a great way to get some fresh air, do some exercise and switch off for half an hour. While some runners challenge themselves to run every day in December, we’re suggesting you aim to keep active for half an hour or more between 1 December and Christmas Day. Imagine how smug you’ll feel pulling on your new slippers after 25 days of getting out and moving your body. Use this challenge as a fun end to the year. Unlike your regular training plans, there’s no race at the end of it, and no pressure to hit a certain distance each week.
D
Plan ahead Like all training, taking on the active advent challenge will take some planning. So if you’ve got a work Christmas party in the evening, perhaps get your session out of the way early and do the next day’s activity
the following evening to give yourself a lie-in. The bonus of this challenge is that forcing yourself to find time to do your exercise each day will show you more ways to fit your runs in once you return to normal training in the new year.
Let your friends and family know that you’re taking on the challenge so they can support you in it. If you need to make sure someone is watching the kids each day or if you’ll be late for a regular meetup with friends, explain this to everyone involved. You might also find friends and family wanting to join you in the challenge, whether it’s working out for 25 days themselves or just joining you here or there.
Winter running isn’t always awful...
82 || Women’s Running || DECEMBER 2019
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Howtousetheplan Your active advent plan starts on 1 December and sees you doing something to get you moving each day all the way to Christmas Day. NB: It works equally well in January if that suits you better. Or February, for that matter. It’s just like an advent calendar but with less chocolate. Some days this will be a run, on other days you’ll do another activity of your choosing.
Crosstraining It’s much better to choose an activity you enjoy and that’s convenient for you. Swimming, cycling, a spin class, hiking or a gym class are all good options that will complement your running in the long term.
Runningmoreorless If you’re used to running five days per week, you can swap a cross training day for a run. You can run/walk if that’s where your running is at right now, or run longer than the time allocated if you wish.
Strengthworkout If you don’t already do it, or you’re not doing it as often as you should, adding strengthening work to your week is going to support your running. And now is a good time to start making it a regular habit. Head to the gym and take a class, or follow the session we’ve included on the plan overleaf.
There’s just something special about winter runs with good chums
Joinanactivecommunity You won’t be doing it alone! Feel free to join in with any of these great, motivational challenges
AdventRunning
Marcothon
RunUptoChristmas
REDJanuary
What started in 2014 as a running challenge, has evolved to encompass a range of activities. There’s just one simple rule to Advent Running: be active for 30 minutes a day, every day, between 1 and 25 December. Find out more and join in: Instagram, Twitter and Facebook, @AdventRunning
Started in 2009 by GB ultra-runner Marco Consani (husband of Debbie Martin-Consani), The Marcothon is a challenge to simply run every day in December. All you need to do is run a minimum of 3 miles or 25 minutes, whichever comes first, each day. You can find @themarcothon on Twitter or via Facebook
The RU2C challenge asks you to run as many miles as you want to from 1 December to Christmas Day. There are five milestones to reach, from 50K (avg. 2K a day) to 250K (avg. 10K a day). This is not a run streak challenge, so you don’t need to run every day (but you obviously can if you want to!). More details at runthings.co.uk
Want to carry on the challenge? RED January has partnered with the mental health charity, Mind, to get people active and raise money for a good cause. They’re asking runners to kick-start 2020 in a positive way and raise funds for Mind. You choose your own fitness activity and set your own target. Visit redtogether.co.uk
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DECEMBER 2019
|| Women’s Running || 83
coach || Active advent
YOUR ACTIVE ADVENT PLAN A training plan to help you stay active throughout December until Christmas, with a mixture of parkruns, cross training, yoga/strength work and easy runs, to keep you motivated this winter MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
1 December 30 min run
2 December
3 December
4 December
5 December
6 December
7 December
8 December
Yoga or strength workout
30 min run
Cross train 30-45 min
30-40 min run
Yoga or strength workout
parkrun
45 min run or cross train
9 December
10 December
11 December
12 December
13 December
14 December
15 December
Yoga or strength workout
30 min run
Cross train 30-45 min
30-40 min run
Yoga or strength workout
parkrun
50 min run or cross train
16 December
17 December
18 December
19 December
20 December
21 December
22 December
Yoga or strength workout
30 min run
Cross train 30-45 mins
30-40 min run
Yoga or strength workout
parkrun
60 min run or cross train
23 December
24 December
25 December
Yoga or strength workout
30 min run
Christmas Day parkrun
STRENGTHWORKOUT You can do this workout at home, in the park or at the gym. Warm up with 10 mins easy cycling, jogging or on the elliptical trainer
84 || Women’s Running || DECEMBER 2019
Mainsession
Coreexercises
Complete 3 sets of the following, with 2 min rest between each set. • 10 squats (option: hold dumbbells to add weight) • 10 walking lunges each leg (option: add dumbbells) • 10 burpees • 20 mountain climbers • 10 lateral lunges each side (option: add a dumbbell bicep curl to the movement)
After completing the 3 sets above, take 3 minutes rest then complete 2 sets of the core exercises with 2 min rest between sets. 45 seconds rest between exercises. • 20 Russian twists • 10 leg raises (both feet together) • 20 second bicycle abs • 12 glute bridges • 10 Supermans Cool down with 5-10 mins walking or cycling.
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EXERCISESEXPLAINED MAINSESSION
EXERCISESEXPLAINED
Walking lunges Stand with your feet shoulder-width apart and hold a weight in each hand. Take a big step forward and lower your body and back knee towards the floor, but not touching it. Keep your front knee over your ankle and your body upright. Push off your rear leg and step it forwards to meet your front leg. Repeat, alternating lead leg.
Mountain climbers Begin in a press-up position. Step one foot forwards under your hips. In one movement, switch legs, bringing one forwards while the other moves back. One repetition is complete when both legs have performed the move.
Burpees Start in a press-up position. Jump your feet forward so they’re under your hips then immediately jump up with your hands above your head. When you land, put your hands down to the floor and jump you feet back behind you.
Squats Stand with your feet a little wider than hip-width apart, toes pointing slightly outwards. Lower yourself down, bending at the knee and hip, as though you’re sitting down on a chair. Keep your knees over your ankles and your chest up. Focus on your bum going back. Lower down, close to a sitting position, then push up through your heels and return to standing.
COREEXERCISES
Lateral lunges From standing, take a big step sideways with your right foot. Bend the right knee and focus on your bum going backwards. Make sure both heels stay on the floor and resist resting your hands on your knee. Push through your right foot to return to standing.
Superman Lie face down on the floor with your hand by your ears. Lift your feet and chest off the floor briefly and return to your starting position.
Bicycle abs Lie on your back with hands behind your head. Lift your head of the floor slightly. Bring your left knee up towards your chest then swap knees constantly as though riding a bike. One repetition is complete when both legs have performed the move.
Russian twist Sit on the floor with your legs in front of you. Take your feet off the floor and balance on your bum. Move your hands from the left of your body to the right and back again.
Leg raises Lay on your back with your arms by your sides. Bring your feet together and raise them up as close to vertical as feels comfortable. Lower them slowly back to an inch above the floor and repeat. As an easier option, work one leg at a time.
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Glute bridge Lay on your back with your arms by your sides and your feet flat on the floor. Raise your hips towards the sky to create a straight line between your knees, hips and shoulders. Keep your shoulders on the floor to protect your neck. Hold your position for two seconds before lowering slowly back down and repeating.
DECEMBER 2019
|| Women’s Running || 85
© TONI SPASENOSK
coach || How I train
how i train
Mimmi Kotka
When did you start running? What’s your favourite Growing up I was always running session? Swedish ultrarunner Mimmi reveals how she has interested in outdoor An early morning run with simplified her life to follow her passions adventures like free-diving, my dog Enzo before the rest hiking, canoeing and skiing. of the world wakes up. ABOUT MIMMI In 2010, I was living in the city, working in Mimmi is a Swedish athlete who nutritional science and just felt drawn to doing What does a week of training look like specialises in ultrarunning. She has many race wins to her name, something different and physically challenging. for you at the moment? including 2016’s 101K CCC and First on my list was a 30K dirt-road race which At the moment I’m taking it easy because of a 2018’s Madeira Island Ultraled me to fall in love with trail running. bit of overtraining. So it’s mainly hiking, dogTrail. Mimmi is also part of the Swedish trail running team. She jogs and some road biking. is a nutritionist and in 2018 set What has running done for you? up Moonvalley with compatriots In 2013 my husband and I asked ourselves: are What made you decide to and fellow ultrarunners Emelie Forsberg and Ida Nilsson, an we living with passion and purpose? Are we set up a nutrition company? online shop for organic energy really making our own life decisions? We both I grew up with a garden filled with fruits and bars and sports drinks. felt stuck in everyday life, so we made a plan: vegetables. At university I studied molecular we would start simplifying our life and pick a nutrition and I worked as a nutrition specialist. passion each to devote more time to. I chose My dream was to do something in eco food. trail running. I find that [Fellow Swedish ultrarunners] Ida the more I run the less Nilsson and Emelie Forsberg are I seem to care about kindred spirits and we decided to objects, unimportant do something together! Moonvalley, problems and other named after the farm where Emelie people’s opinions. Today lives, is an awesome project. We want we spend most of our to create honest and healthy food, time in the Alps, running, merging health, running and ecology. hiking, skiing and biking. As our journey continues, Mimmi is a Salomon ambassador.The Salomon series of workshops offer fun, we have taken the next unexpected outdoor activities, making step in simplifying our life, living out of a motor home, the most of nature’s gym. Sign up for the so we can explore the Alps unexpected with like-minded thrill-seekers and other mountains. at salomon.com/en-int/experiences
Mimmi and En zo
86 || Women’s Running || DECEMBER 2019
Moonvalley
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kit Shoes || Apparel || Tech
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DECEMBER 2019
|| Women’s Running || 89
kit || Winter jackets
WINTER ESSENTIALS WATERPROOF JACKETS There’s no need for downpours to scupper your training. A waterproof jacket is essential for winter and will become your best friend!
BEST IN TEST Waterproof Jackets
Gore R7 Gore-Tex Shakedry Trail Hooded Jacket £259.99| gorewear.com Tester Tina
This jacket keeps out the rain and cold in the Scottish Highlands and Welsh mountains. And yes, it is expensive, but it’s versatile, providing not just rain cover but excellent wind proofing, too. It soon gets packed in the backpack for every run. The Shakedry technology is amazing; if you do find yourself running in it for miles you won’t steam up inside. The hood is impressive, with a visor, high collar and rear drawstring so it doesn’t flap. Stretchy cuffs also allow you to check your watch. There’s a handily sized zipped rear pocket, but it’s a bit tricky to get a phone in and out on the move (a front pocket would add even more appeal). Otherwise it’s a brilliant waterproof, winter jacket.
POOR Disappointing, low level performance
How we test Our kit is tested by real runners: passionate women with diverse running experiences, from dedicated marathoners to happy plodders. We wear the clothes, run in the shoes and use the tech on our usual runs to see if they go the distance. We then give each piece of kit our star rating. Prices are RRP and correct at time of printing.
STANDARD Provided basic levels of performance in function, fit and style GOOD Solid all-round performance: a good value, reliable piece of kit GREAT Performed above expectations and impressed with function and fit BEST Brilliant performance from highly technical, stylish kit
90 || Women’s Running || DECEMBER 2019
Our testers include: Sarah Gardiner Works for England Athletics, coach, completed 25 marathons, now runs for fun and pizza.
Beccy Lord Dog walker and Team GB underwater hockey player, runs for mindfulness, adventure and competition.
Susan Bonnar Promotions and marketing manager, mum of three, discovered running in her mid 40s.
Claire Kelson Photographer and mum of two, who enjoys mixing gym with miles on and off road.
Caroline Trowbridge Actress, children’s author, reiki master and mum of two, loves running for wellbeing.
Louise Breckon-Richards Actress, writer and mum of two boys, runs three times a week in north London.
womensrunninguk.co.uk
RabKinetic Plus Jacket £180| rab.equipment Tester Claire
Being weather proof and breathable, this is an ideal jacket for winter trails. The hood is a godsend for rainy runs; the internal stretchy forehead cover plus peak keeping driving rain out of the eyes. You’ll love the all-over stretch in the Proflex fabric, the wrist cuffs are adjustable to keep out the cold, and the two front pockets are the biggest ever tested expanding into the whole of the front panel (and have a waterproof seam/zip, so no leaks). It’s unbelievably soft and light for a waterproof jacket, quite unlike other winter running jackets. It’s also a very flattering, slimline fit and the colour is a gorgeous wintry hue. Although more reflectivity would enhance this jacket.
ON Waterproof Anorak £320| on-running.com Tester Caroline
This is a perfect jacket for runners who prioritise freedom of movement and who love On’s technical style. It’s super-light, waterproof, highly breathable and it’s easy to pack away into itself and take in your backpack for when the weather turns on the trails. Its fit is easy (rather than fitted) and the arm length beautifully scallops across the hands into tapered seems to keep you dry and warm in inclement weather. The peaked hood is easily adjusted at the back with a drawcord to create bespoke fit when combined with the high necked, half zip front. This anorak performs excellently on those rainy short, fast sessions. However, while the design succeeds in keeping you dry, warm and free while running, you don’t have any extra features, such as reflective panels or pockets for essentials. Which, considering the cost, may be too much of a compromise for some runners.
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Inov-8 Trailshell Waterproof Jacket £150| inov-8.com Tester Esther
I know we bang on about the fabric in stuff like this a lot, but honestly, you really appreciate the tech that’s gone into this. This is incredibly lightweight, and yet soft and stretchy, so it moves comfortably throughout your run. On less cold autumnal days, the underarm vents are a bit of a godsend – it never feels sticky in there – while in proper British weather, that hood stays put. The arms could have done with thumbholes, but aside from that the design is great: long in the body with taped seams, and there are high vis bits and pieces. Plus you get an internal pocket and it packs up into a teeny bundle.
RonHill Infinity Nightfall Jacket £155| ronhill.com Tester Sue
This jacket may quickly become your favourite for training in cold and wet conditions. It’s fully waterproof and windproof, yet the fabric is soft and breathable. The hood is snug and secure and stays up, while providing you with additional coverage from the elements. The seams are fully tapered and the premium Japanese Waterproof fabric has excellent breathability. Jackets A zipped chest pocket provides storage for your gels and phone, plus a key loop inside keeps keys safe. A relaxed fit makes it comfortable on short or long runs, and a venting tab sitting neatly behind the front zip ensures maximum ventilation. Also boasting many super reflective details, this is a superior jacket for winter running.
BEST VALUE AL
DECEMBER 2019
|| Women’s Running || 91
kit || New release shoes
|| Water bottles
ESSENTIAL NEW RELEASE SHOES Three of the latest shoes released this year: an everyday workhorse, a trail beast, and a race day classic – we’ve got it covered
BEST VALUE AL new release shoes
BEST IN TEST new release shoes
Nike Joyride Run Flyknit
Inov-8 Trail Roc 280
NB FuelCell Echo
£160| nike.com Tester Esther
£140| inov-8.com Tester Geri
£100| newbalance.co.uk Tester Claire
The premise with these apricot beauties is that they’re an everyday entry-level shoe supposed to make every run easier. That’s a very bold claim – so did they live up to the promise? Let’s see. First off, what about those crazy beads then? Separated into three pods, they’re designed to compress and absorb impact individually, so you get bespoke cushioning. There’s no denying they do feel weird when you first put your feet in, as there’s very little between them and your feet, but you soon forget about it. They are extremely comfortable to run in – that cushioning is fantastic for recovery runs, especially. The upper is equally comfy, hugging the foot brilliantly – although higher insteps might have an issue here. Speaking of issues and insteps, I had a couple of hot spots on my insteps after 5K, and that combined with a high price point for an entry level shoe means this is just off perfect. If you’re blessed with a lower instep and a higher income, go for it!
This is a great looking shoe, with a funky mix of purple and green. It offers excellent cushioning, which is reinforced at the back of the shoe. The heel box is well padded and ensures there is a firm hold of the foot. The tongue of the shoe is padded and is attached to the inside of the shoe which is elasticated on both sides – you will love this little detail. The upper is breathable with a pretty standard lacing system. The outsole is the Graphene – perfect for trail and rocky terrain where you will have adequate grip when conditions are either dry or wet. The Trail Roc 280 is not an aggressive shoe, so on a muddy trail you won’t have as much traction as something specially designed for this. If you’re a trail runner going for the longer distances, this is the perfect shoe for you. This shoe transitions from road to trail really easily.
This shoe has an unbelievable underfoot experience – the rebound you get from them is incredible. The shoe’s midsole foam provides a propulsive feel which really drives you forward and helps you put those miles in. For your longer runs comfort is also key and the secure fit of the TPU heel counter certainly provides that. It holds your heel in place comfortably for a snug performance fit. The engineered knit provides structure that is breathable and flexible. If you’re looking for a shoe that offers superior energy return and feels fast, this is the shoe for you. It’s also as fashionable as it is fast, with a streamlined design and is available in really lovely, almost retro, colours that look great. A brilliant value shoe for the everyday runner.
92 || Women’s Running || DECEMBER 2019
womensrunninguk.co.uk
ESSENTIAL WATER BOTTLES You need to stay hydrated so you can run further and stronger – these bottles will help you do just that
BEST INwater TEST bottles
BEST VALUE water bottles
ECO
CHAMPION water bottles
UltimatePerformance Runner’s Handheld Bottle
SundriedWater Bottle
Kambukka Elton 500 ML
£10| sundried.com Tester Sue
From £16.95| kambukka.com Tester Tina
£3.60| 1000mile.co.uk Tester Laura
At first glance you might think this is made from glass, but it’s manufactured using BPA-free Tritan polymer, which is extremely lightweight and also chemical free. It has a silicone drinking area with no drips, which makes a pleasant change from other water bottles. It’s 100 per cent toxin free – safe for your body while also being environmentally friendly. The bottle is also stain, smell and shatter resistant. It can even be taken fully apart to be washed and it arrives packaged in a box, to make a great gift for an active person. This is a fabulous water bottle, one you can finally rely on to be leak-proof.
With a Tritan body, this water bottle won’t stain or retain odours, so be reassured those flavoured drinks won’t hang around when you just want water to sip. There’s a nifty three-in-one lid that’s quick and easy to use, where you can select from the ‘push’ ‘always open’ or ‘locked’ options. And it’s leak-proof. So no annoying wet patch on the car seat when you throw it in. It’s also very easy to clean – just a simple pinch and pull separates the inner mechanism and all the pieces are dishwasher safe. You can also mix and match the lid to other products in their range, such as a thermal mug. A brilliant, easy to use and reliable water bottle.
This lightweight bottle carries just enough liquid – just over half a litre – and fits perfectly into your hand, thanks to the finger-shaped grooves designed specifically for comfort and grip. The non-leak spout is hygienically protected by the lid, which snaps on and off easily but can also be removed. The liquid is released into the mouth with a good, steady flow for when you sip and run, avoiding any annoying spillages. You will also find this bottle is easy to clean and it’s great value for money to boot.
womensrunninguk.co.uk
DECEMBER 2019
|| Women’s Running || 93
kit || Gloves || First aid kits
ESSENTIAL GLOVES Adding gloves early on in autumn can often keep you going on more chilly runs, before you feel you really have to layer up when the frost sets in
BEST INGloves TEST
ECO
CHAMPION GLOVES
Ronhil Afterlight Gloves £22|ronhill.com Tester Esther
These gloves are available in three colours: black, fluro yellow and hot pink, which I tested. As an ardent monochrome runner, I’ve appreciated the flash of colour on dark, early morning runs. The fabric is super soft on the inside, where it counts, with a good amount of stretch – although not quite enough to stretch the full length of my fingers, but then my long spindly hands have always found glove sizing an issue. More to the point, as a Raynaud’s sufferer, I found they hit the mark, taking the edge off some of the more biting weather as we edge towards winter. Crucially, however, I didn’t find them too warm: I’ve found other merino-based gloves irritating after ten minutes or so, but I happily keep these on for the duration of a run. However, a longer length in the wrist would have been welcome. As with all the gloves here, you can use your phone with them on, which is useful.
94 || Women’s Running || DECEMBER 2019
Sundried Touch Screen Gloves £20|sundried.com Tester Claire
These thermal gloves have a silicon print on the palms, which gives a superior grip, perfect for cycling or running with a canine friend. Even if rain or mist has made your handlebars/dog lead wet, these will stay grippy and give you piece of mind while you train. With modern touchscreen technical capabilities, you will be able to use your smartphone or smartwatch while wearing these gloves. The super soft materials feel great against your skin while the advanced sweat-wicking technology prevents sweaty palms. The gloves’ long cuffs keep your wrists draught-free and don’t slip down. Made from 90 per cent sustainable bamboo and 10 per cent technical Dryarn they not only perform well but are also ethical. These gloves are great value for money.
TNF Etip Glove £35|thenorthface.co.uk Tester Tina
These gloves are designed for women’s hands, so they fit just like they should do. They will also let you use your phone or other touchscreens without having to expose your hands. The fabric is very good quality, with plenty of stretch, and you’re getting a silicone gripper palm, so there’s lot of grip for skiing or cycling. The warmth of the inner fleecy lining is cosy and they have more than adequate warmth for the British winter (if you are flying off to colder climates you may want something thicker and waterproof). They clip together, reducing the chances of losing them, with a good level of reflectivity, too. An excellent choice for runners.
womensrunninguk.co.uk
Long-distance
ESSENTIAL FIRST AID KITS
TEST
Accidents are more likely to happen in colder months due to rain and ice – be prepared with a miniature first aid kit
Mammut First Aid Kit Light £22| mammut.com Tester Tina
It’s a good habit to pack a mini first aid kit if you’re out on the trails in the colder months, especially if you’re running alone, and this one is super small and light, with no bulk to hinder your running. The waterproof roll-top opening is handy; just fold the top over itself, pull the edges in and clip it closed quickly and off you go. It’s got all the basics you need, such as a compression bandage, plasters, alcohol pads and rescue blanket. It’s also ideal for ultra races, hiking or other mountain activities where you want some security and peace of mind in case of a fall. There’s some spare space in the waterproof pack for you to add some of your own kit, such as k-tape, insect bite cream or paracetamol. Plus, it’s small enough to fit in a zipped pocket in a lightweight vest or pack.
Claire Kelson has been testing out this TNF hydration pack
Lifesystems Light and Dry Nano First Aid Kit £13.99| lifesystems.co.uk Tester Beccy
Light, small and well stocked, you will be glad you have this first aid kit in your pack while running or racing light in any conditions. The product is specifically designed for races where you need to keep your pack weight down, and to fit it in a light pack it’s space-saving too. Everything a lone racer might need for treating common minor injuries is condensed into minimum size; the kit would even fit in a bum-bag or generous flip-belt. The bag is super lightweight and the contents – everything from safety pins to suncream, wipes, dressings tapes and bandages – are protected inside two waterproof, sealed plastic packets within. This kit can be bashed about, submerged, covered in mud, and still come out ready for action.
BEST IN TEST FIRST AID KIT
TheNorthFace Flight Race MT 7 Litres £100, thenorthface.co.uk
This pack is very lightweight, but its quality isn’t compromised as a result. It’s really comfortable to wear, with a stretch-mesh back panel allowing good breathability, preventing sweat accumulation and keeping your back dry. Front-sitting, double bottle holders each carry 500ml and the straws are easy to use while in your stride. The pack has plenty of storage pockets. As well as stretch mesh zip side pockets, which are ideal for gels/bars, inhalers and so on, there’s a large, zipped main compartment with plenty of room for a jacket and more. It’s also stylishly designed in a beautiful blue colour with a large reflective logo on the back, making you nicely visible in low light runs. It’s an awesome addition to my kit – I never want to leave home without it!
BEST VALUE FIRST AID KIT
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DECEMBER 2019
|| Women’s Running || 95
kit || Group test
GROUP TEST BASE LAYERS Few things are as important as a really comfortable, warm and cosy base layer to protect your core throughout colder months
BEST IN TEST base layers ECO
CHAMPION base layers
GoreM Women Gore Windstopper Baselayer Thermo
RonHill Women’s Stride Matrix ½ Zip Tee
£74.99|gorewear.com Tester Tina
£55|ronhill.com Tester Sue
Such a warm baselayer, with Windstopper fabric giving extra protection at the front and a tapering mesh panel at the back ensuring you don’t overheat. You get Windstopper fabric over your kidneys, perfect for when you first head out of the door, and extra coverage for your lower back. It’s a tight fit, without feeling restrictive and stretch in the fabric means freedom of movement. A quality baselayer you can fall in love with.
The perfect top for layering in colder weather. The Matrix fabric cleverly traps air to insulate your body, low bulk ensures ease to fit under a jacket and the outside dernier gradient means sweat on the inside is drawn to the outside. Great additional touches include the option of a full-hand mitt or a thumb loop and reflective trim on both the front and the back. A useful addition to your kit wardrobe.
Designed specifically for women, inov-8’s Base Elite looks and feels ultra-feminine with the perfect overall length. Technically it’s on point too, with great wickability, reflective logos and thumbholes to keep you comfortable. Happily, this is an ethical product too, as its made from recycled technical polyester yarns, which are super lightweight, plus the anti-microbial fabric diminishes odours. This is a brilliant choice for your winter running kit.
Sundried Escape Half Zip Top
AsicsSeamless LS Texture
Zaazee Ayla
£50|asics.co.uk Tester Claire
£60|zaazee.co.uk Tester Esther
This Asics baselayer provides warmth yet prevents overheating. With the help of moisture-wicking quick-dry fabric, sweat is drawn away from your skin to keep you comfortable while mesh detail on the back allows for optimal ventilation. The tight fit ensures the shirt sits comfortably under your outwear but is not restricting, while super soft material feels great against skin. This top makes a brilliant staple item.
This is on the thick side for a base layer, but I’m not complaining now we’re approaching winter. The arms and body are wonderfully long, and provide decent warmth, and thumb holes are always a welcome addition. The fabric is soft and technical, so great for sweat wicking, but can feel a bit cold direct on skin on chilly mornings. The zippered back pocket is unexpectedly fab. My only niggle would be that slightly small neck hole. And I’ve got a small head!
£40|sundried.com Tester Sue Versatile and comfortable, this is a fabulous top you can wear all year. Lightweight with a stylish look, it’s practical too with a longer body length and long arms complete with thumb holes. Finally, a top that stays in place while you run, due to four-way stretch material and raglan sleeve construction. The addition of a holder on the zip to prevent chaffing on your neck is great.
96 || Women’s Running || DECEMBER 2019
Inov-8 Base Elite Long Sleeve Base Layer £47|inov-8.com Tester Caroline
womensrunninguk.co.uk
AussieGrit Rhythm Top
CEPWinter Wing Tech Shirt
OdloActive Spine Light
£55|aussiegritapparel.com Tester Geri
£75|cepsports.co.uk Tester Louise
£60|odlo.com Tester Laura
This is a versatile baselayer made of merino blend. It has a great cut and is very feminine in style and super comfortable. It comes with two rear-side, easy-access zip pockets to store your small valuables. The reflective details on the back, front and sides help with extra visibility for night runs. The moisture-wicking fabric helps to dry very quickly which adds to the comfort. The half zip in the front has a chin guard centre front to help when it gets too hot. The longer back makes it excellent for cycling, too.
This shirt is warm, breathable, and effective. With a unique design and smart wing tech stripes, it provides sensorimotor stimulation – which accounts for that price point – reminding you to stand up straight while running. You will notice your shoulder blades opening, making breathing easier, and your run smoother. A snug fit, due to its compression qualities, you may go for a slightly bigger size than normal, but it soon adapts to your body shape when in motion, and you will love the flattering length.
This baselayer’s Active Spine Technology has been specifically engineered to ensure posture control during sport. It also claims to increase performance by improving spine, torso and shoulder stability, opening up the chest to enhance oxygen intake – and you really feel the support as soon as you put this baselayer on. You will also find the fit is true to size with a long length and the baselayer doesn’t ride up during a run. This top washes easily and it air dries quickly, just in time for your next run.
CraftFuseknit Comfort Wrap
2XUHeat ¼ Zip Top
RunderwearLong Sleeve Base Layer
£40|craftsportswear.co.uk Tester Beccy This baselayer is light and attractive with a good fit, simple lines and a contemporary collar for a distinctive style. The material is excellently soft, breathable and snug; warm but never stuffy with good moisture transport. The four-way stretch fabric and partially seamless design provide maximum comfort and mobility, meaning it’s a pleasure to run in. The design is topped off with good grip at the wrists and hem and an ergonomic shape so the top stays comfortably in place with no breezes coming in.
£75|2xu.com Tester Tina Such a smart technical top, which performs highly under tough conditions on the trails and looks great with jeans. The Bio-Heat X heat activating yarn feels luxuriously smooth and soft against skin, even when you’ve worked up a sweat. It will keep you dry by wicking away sweat, as well as toasty, even when temperatures really drop, without the feel of a thick or heavy fabric. It’s also quick drying and the antibacterial technology is another great feature, as are the longer arms with thumbhole cuffs for hand protection.
£45|runderwear.co.uk Tester Sarah This baselayer is super-soft with excellent moisture-wicking properties. It drives sweat away from the skin allowing maximum breathability and ensuring your core temperature is optimised. It’s seamless, which means no irritation or chafing and finger mittens can be unfolded from the sleeve. It’s warm, but doesn’t allow you to overheat. It’s true to size, has a feminine neckline and is perfect as a baselayer on its own or under a coat. A great option for many outdoor activities.
BEST VALUE base layers
womensrunninguk.co.uk
DECEMBER 2019
|| Women’s Running || 97
KIT || Best in tech
BEST IN TECH TRACKERS & WATCHES To understand your performance and your body, and to detail every run, it’s worth investing in a tracker
Fitbit Charge 3 £129.99|fitbit.com Tester Louise
Myzone MZ-3 Physical Activity Belt £129.99|myzone.org Tester Sarah
The Fitbit Charge 3 has many functions, but it also impresses with its lightness, comfort on your wrist, and seven-day battery life. It includes real-time pace and distance, smartphone notifications, 24/7 heart rate, calorie burn, sleep tracking, 15 goalbased exercise modes, water resistance up to 50m, female health tracking and Fitbit pay. Based on your heart rate, it can even give you guided breathing sessions for those stressful moments. Simply download the Fitbit app to have an in-depth record of all your stats.
This chest-strap heart-rate (HR) monitor is excellent for gym workouts, classes and focusing on heart rate zones. It’s comfortable to wear, uses five coloured zones to quantify your efforts, and awards you points for workouts. Some gym classes will broadcast your HR and effort zone on TV screens (if you wish), encouraging maximum effort. You can compete with friends, complete Myzone tests and see your results on the easy-to-use app, as well as your phone during a workout, to check intensity.
Polar Ignite
Suunto 5
This watch suits everyone from techy types to mindful runners, as the brilliant Polar Flow app provides in-depth analysis of your stats. The Serene feature makes sure you take time out for a mini meditation to balance your efforts too. Happily, this watch is super simple to use with an easy-tonavigate touchscreen plus only one button for start/ stop. The GPS and heart rate monitor provide great accuracy for the excellent built-in coaching feature which advises when to push cardio, stretch, build strength and rest.
Unlike so many, this watch is really user friendly, simple to set up and connect with favourite apps to analyse or share your activities. It’s easy to navigate the tracking activities and perfect to use for timed runs with its central button start/stop function. The Suunto 5 offers long battery life in a compact GPS watch (which explains its price), packed with multiple sport features, making it easy for you to track all your workouts and follow your progress. The watch also tracks your 24/7 activity, including stress and sleep, so you can make sure you are recovered and ready for your next run.
£174.50|polar.com Tester Caroline
£299|suunto.com Tester Claire
BADGE: BEST IN TEST BADGE: BEST VALUE
BEST IN TEST Trackers & Watches
98 || Women’s Running Runn || DECEMBER 2019
womensrunninguk.c womensrunninguk.co.uk
The award winning Nipper range The multiple award-winning Nippers are an excellent solution for active parents. The Nipper Sport Single or Double is perfect for jogging and their off-road capabilities are ready for your next adventure. The Nipper Sport range boasts an extensive list of features such as 16� wheels for a smoother ride for your child and a much easier push; a fixed front wheel to ensure maximum stability over uneven terrain; a handlebar-operated brake to give extra control. Altogether perfect for active parents with children up to 4 years old.
Check online for your nearest stockist
www.outnabout.com
/outnaboutuk
/OutnAbout360
@OutnAbout_UK
‘A pouch with belt-free technology’
T H E A WA R D - W I N N I N G B U D DY P O U C H “Not just for running, but also a secure and bulk-free essential for cycling, holidays, dog-walking, festivals and general out-and-about activities.”
“I couldn’t be without my Buddy Pouch, it’s an absolute must-have for any runner!” “I can't recommend this enough!”
‘A pouch with belt-free technology’
M a g n e t i c a l ly at ta c h e s t o a n y w a i s t b a n d H o l d s e s s e n t i a l i t e m s w h i l s t o n -t h e - g o N o b e lt, b a n d o r b o u n c e ! bluegizmo.co.uk
Available in various colour and size combinations thebuddy_pouchuk
W W W.T H E B U D D Y P O U C H . C O . U K
thebuddypouch
bootcamp Postnatal running || Perfect form || Workout
womensrunninguk.co.uk
DECEMBER 2019
|| Women’s Running || 101
bootcamp || Postnatal running
Postnatal running
Baby steps There’s a lot of conflicting and confusing advice for new mothers who are desperate to start running again. Jo Perkins sorts through the noise and brings you the lowdown on postnatal running
R
eturning to running can be such a significant milestone after having a baby, especially if it was a major part of your life before and running feels like it’s simply in your blood. Once upon a time, you’d be out the door before you could say “5K”, but now, post-baby, life is different in so many ways. You could be feeling nervous or demotivated (or equally you might even be wondering what all the fuss is about). Unsurprisingly the number of women running after having a baby is on the up, with the low cost and convenience of throwing on your trainers and heading out for a run being appealing to new mums. Whether you want to gain some headspace or have some ‘me time’, getting back into your running, or getting into running, is an investment you’re unlikely to ever regret. You’ll feel invigorated, energised, healthier and happier. When you think about what your body copes with, from pregnancy to birth, it’s pretty incredible, and proof positive you are physically capable of way more than most of us think.
102 || Women’s Running || DECEMBER 2019
But it’s important to fully appreciate the demands those nine months, plus delivery, can have on the body. While running is absolutely achievable postbaby, there are still misconceptions, such as the idea that symptoms such as incontinence are something women should just accept. For some, these pelvic health issues are so mortifying they can become a permanent barrier to exercise, which can have huge knock on effects, both physically and mentally.
The good news Fortunately the gap between sports medicine and pelvic health is decreasing, as evident in the Returning to Running Postnatal Guidelines, published this year. Author of the guide and pelvic health physiotherapist Grainne Donnelly explains that, “while not a protocol, they are a guide to explain what type of exercise and load intensity they are best to carry out at specific
time frames”. She is passionate that the focus changes from being reactive to women’s symptoms to “empowering and safeguarding women to look after their pelvic health and prevent issues occurring in the first place”. There is still some suggestion women should just rest until they see their GP at around six weeks postpartum. After this, historically the advice has been to “just see how it goes”. Looked at objectively, this advice seems peculiarly hazy. Consider the advice you’d be given if you’d torn your hamstring, for instance. You might be referred for physiotherapy, you could be given an appropriate rest time, and then you would complete a progressive strength programme in functional positions before gradually increasing running volume and speed. Women need to apply these same rehabilitation concepts to their pelvic floor. Because the muscles in the pelvic
|| When you think about what your body copes with in pregnancy, it’s proof we are physically capable of way more than we think|| womensrunninguk.co.uk
floor are unseen, these progressive rehab steps are often missed postnatally, instead of jumping from complete rest to a 10K. If you’re keen to get back on track, you need to ‘prepare’ your body (while simultaneously dealing with the sleep deprivation, feeding and hormonal changes that accompany being a new parent). This preparation will be different for everyone, depending on your pre-baby fitness and your delivery.
there are still plenty of motivating preparatory and fitness exercises that can be done. You literally need to walk before you can run. Slowly progressing distance helps manage the amount of pressure put on the pelvic floor, muscles and joints. Start with power walking, then a jog/walk progression such as two to three minutes’ walking followed by a
minute of running and then gradually increase the time spent jogging. Everyone will progress at different rates but it’s much better to feel a run was achievable, and feel motivated afterwards, rather than rush, experience symptoms and feel deflated. Even if you continued running through pregnancy, initial rest days between runs allow the body to adapt to the load.
Mindset shift Women’s health personal trainer, Betsan de Renesse, promotes a mindset shift from “running to get fit, to getting fit to run; preparing the pelvic floor for impact with progressive strength and plyometric training”. It’s not about putting fear into women: quite the opposite. It’s about empowering them so when they return to running it’s fun, productive and healthy. While the current guidelines advocate goshopping returning to running three to six months post-birth,
STAGE 1 Recovery phase (0-6 weeks)
It’s worth investing in supportive bras and underwear for comfort and confidence
Of course women need a period to recover from birth. This important six week period is where your tissues heal themselves as well as providing important bonding time with baby too. This is also the time to start low-level core rehabilitation, yet pelvic floor exercises are still quite often overlooked. Granted they don’t give that same endorphin release as an interval session, but the pelvic floor muscles form an important part of every woman’s core stability, assisting with injury prevention and making for a more efficient runner. It’s important to work on the strength and endurance of the pelvic floor and deep core muscles, progressing to more weight bearing positions. Don’t discount the benefit of walking, building distance and speed, which is easily achieved with baby in tow. After 4-6 weeks try non-impact exercises like the cross trainer or static bike as comfort allows.
STAGE 2 Building strength and endurance (from 6 weeks) This is the phase that starts to feel more like exercise, and a step closer to getting out on the road. Betsan de Renesse explains:
womensrunninguk.co.uk
“The same muscle groups need strength and endurance training to support women for running, just as they did pre pregnancy.” Pregnancy hormones can affect joint laxity, which can be prolonged if you’re breastfeeding, so adequate muscular support is vital in minimising running injuries as well as helping you run better. Power walking and swimming are both good low-impact options when your wounds have healed.
STAGE 3 Retuning to impact (from 12 weeks) It’s hard not to get overexcited and rush too soon when you feel strong and symptom-free, but this final plyometric, functional phase of rehab is vital to get you back on the run. The same applies to all muscle groups that have been de-conditioned throughout pregnancy. A graded programme progressing from squats to jumping to hopping makes for a sweaty aerobic workout and reintroduction to the ground reaction forces of running (which can be up to two times a runner’s body weight). The guidelines give a checklist of markers, which can be really helpful to guide women on their readiness to run. Other tips include:
Cross train Mixing up training with non-impact exercise minimises injury risk while continuing to work on your fitness. Also consider different terrains to help manage the stress on the recovering pelvic floor, such as grass running.
Technique Holding the core rigid, with minimal trunk rotation and stiff arms can increase the load on the pelvic floor, resulting in leaking. Think about leaning forward from your ankles as you run, keeping ribs over pelvis. Allow the trunk to rotate and arms to relax, breathing into the bottom of the ribs rather than short shallow breaths that stops your core system working properly. Don’t contract your pelvic floor, trust in the preparation and strength work you’ve done and simply enjoy the run.
Hydration Adequate hydration and nutrition is vital to support our healing, even more so if you are breast feeding, to not only limit the risk of injury but also ensure your milk supply is maintained. Sleep is also key for recovery (a little more out of our control with a newborn), so be kind to yourself and acknowledge there may be some days where the running plan needs to change for your wellbeing.
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|| Women’s Running || 103
bootcamp || Postnatal running
Pelvic floor exercises for runners A few quick exercises to help get your strength back
1
Pelvic floor and transversus abdominis (deep abdominal) activation • Lie on your back, with a neutral spine. Contract your pelvic floor by imagining tightening a zip from your tail bone to your pubic bone. Hold 10 seconds x10 repetitions, followed by 10 quick contractions on/off. Do this three times daily, and progress
from lying to sitting to standing. • Lie on your back, with your knees bent. Recruit your pelvic floor and imagine a zip coming all the way up to your belly button, trying to draw both sides of your pelvis together. Hold for 10-20 seconds. Progress by taking arms over head as you contract, sliding a leg away, rotating or lifting the leg with the pelvis staying still. X10 each leg and three sets.
2
Integrate pelvic floor activation into strength training Squat Stand with your feet shoulder-width apart. Inhale and lower into squat, keeping knees in line with toes. Exhale as you return to standing and contract pelvic floor. X10, three sets
Lunge Stand in a split stance, with feet facing forward. Inhale as you lower down, exhale as you return to
3
Preparing the pelvic floor for impact
Side steps With a mini band around your ankles, inhale, step out, exhale, contract and bring feet together. Progress it with speed and depth.
Squats to heel raises With increasing speed and bounce, squat down and exhale as you lift quickly up to toes and contract pelvic floor. Do x10 reps, three sets.
Reverse lunge to heel raise Step back into a reverse lunge then bring the back leg through and come up onto a single-leg heel raise. As you get stronger, progress
standing and contact pelvic floor. Do x10 reps and three sets
Deadlift Stand with feet shoulder-width apart and soft knees. Hinge from your hips as you slide the weight down your shin keeping a flat back. Exhale as you return to standing and contract pelvic floor. X10 reps, three sets.
Calf raise Stand with your feet shoulder-width apart, and make small pelvic floor lifts as you come up onto your toes. X10 and three sets.
this to a hop. Do x10 reps and three sets on each leg.
Incline jack Holding onto a chair in a plank position, take your legs out and inhale, bring legs together and contract pelvic floor. X10, three sets. Progress it with jumping jacks.
Skaters Bound side to side, with progressing speed and distance. Do x30 seconds and three sets.
Double leg bound Jump forward with both feet. Exhale and contract pelvic floor as you take off, and keep it on until you land. Five reps, three sets. Progress it with single-leg hops.
104 || Women’s Running || DECEMBER 2019
womensrunninguk.co.uk
bootcamp || Perfect form
Tightness up here... ... will reduce your arm swing efficiency
Perfect form Rising shoulders Taking shoulder/neck stress along for a run is detrimental to your movement
backup
Many of us will have stored stre in the upper back and/ or neck – it’s not helping our running!
ow much stress do you have? Do you find yourself digging your fingers into the knots in your shoulders or constantly rubbing your neck? Living with high stress levels can cause your shoulders to creep up towards our ears. You may go out for a run to combat the stress, but are you aware of the impact these knots are have on your running posture?
H
Why are you doing it? When you stress the muscle in your upper back and neck, the trapezius, it starts to tighten up and you can feel the tension in your neck and shoulders. As the knots form, the muscle becomes slightly shorter and over a long period it starts to pull your shoulder joints out of alignment.
So why should you care? If your shoulders lift up, your arm swing become less efficient. Try pulling your shoulders up to your ears and swing your arms. It doesn’t feel natural, but that is exactly what is happening. Running with high trapezius muscles can cause neck stiffness, soreness around your shoulder joint or pain in your mid to upper back. If you are experiencing any of these symptoms, stand in front of a mirror in your underwear. Look at the angle between your head and shoulders and see if there
is a difference between your left and right side. Focus on pulling your shoulders down and squeezing your shoulder blades together, too.
Which exercise can I do to improve it? Shoulder rotations • Stand upright and hold a weight in each hand with your palms facing in towards your thighs • Keep your shoulders down • Rotate your shoulder and allow your hands to turn out
|| Running with a high trapezius muscle can cause neck stiffness, soreness or pain in your back||
105 || Women’s Running || DECEMBER 2019
GET IT RIGHT TIPS By using heavier weights you will be less likely to pull your shoulders up.
womensrunninguk.co.uk
bootcamp || Workout
workout
Winter circuit Use any extra time indoors over winter to get your body strong for next year’s PBs, says Anne-Marie Lategan
W
ith colder darker evenings you might find yourself skipping a few training sessions and staying indoors. This winter circuit will help you to improve your cardiovascular performance and muscle strength. Spicing up your routine during the winter will improve your performance during spring when you increase your running.
Warm up Jog on the spot for one minute. Squat down and touch the ground 10 times. Extend your arms sideways and rotate your body left to right.
Sets and reps Perform kettlebell swings (exercise 1) for 1 minute in between each exercise. Perform all the other exercises for 40 seconds, followed by a 20 seconds of rest. Alternate between kettlebell swings and one of the other exercises. And repeat the circuit twice. Exercise 1: 1 minute Exercise 2: 40 seconds Rest: 20 seconds Exercise 1: 1 minute Exercise 3: 40 seconds Rest: 20 seconds Exercise 1: 1 minute Exercise 4: 40 seconds Rest: 20 seconds
Cool down Complete your workout by lying on the floor with your arms above your head. Inhale for four counts and exhale for eight counts. Repeat this four times before starting your stretching.
go pro! Repeat the circuit four times to give you a full hour workout. Increase the weight of the kettlebell to increase your cardio workout.
||Kettlebell
swing
Strength Areas trained Arms, shoulders, core, back, bottom, legs (biceps, triceps, deltoids, transversus abdominus, rectus abdominis, glutes, quadriceps, hamstrings)
Why do it? A great way to improve your cardiovascular fitness while toning all the muscles in your body.
Technique • Stand with your feet slightly wider than hip-width apart and bend your knees • Grab hold of the kettlebell handle with both hands • Your forearms should be in-between your inner thighs • Keep your stomach muscles tight and your back flat
• Drive your hips forward, lift your torso and straighten your legs • Swing the kettlebell forwards until it’s above your head • Swing the kettlebell back down in-between your legs while pushing your hips back and bending your knees • This movement is a fast snapping movement
be safe Focus on one point in front of you to maintain a good spinal position.
||Single-arm
row
Strength Areas trained Upper back and back part of shoulders (rhomboids and rear deltoids)
Why do it? This exercise will improve your running posture and prevent you from slouching during a run when you get tired.
Technique • Stand with your right leg in front of your left leg and hold a weight in your left hand • Bend forward and place your right hand on your right knee for stability • Pull your left hand with the weight up to your armpit • Hold the top position for a second before slowly lowering it with control • Complete one set on the left before changing over to the right
be safe Ensure you keep your back straight throughout the movement.
106 || Women’s Running || DECEMBER 2019
womensrunninguk.co.uk
||Weighted
squat
Strength Areas trained Bottom, front and back thighs (glutes, quadriceps and hamstrings)
Why do it? Improving your legs’ muscle strength will make running easier and your body will start to use oxygen more efficiently as you move.
Technique • Stand with your feet shoulderwidth apart and hold a weight in each hand • Keep your back straight and look forward • Slowly bend your knees to 90 degrees (or as close as possible) • Return to the starting position
be safe Ensure your knees don’t cross over your toes, and don’t look down.
||Weighted
lunge
Strength Areas trained Bottom, front and back thighs and balance (glutes, quadriceps and hamstrings)
Why do it? Training muscles in a similar way to the way you use them while running will increase your endurance.
Technique • Stand with your feet comfortable together and hold a weight in each hand • Step forward with your left leg • Bend both knees and lower your back knee to the floor • Keep your upper body upright and look forward • Straighten your legs and push back to the starting position • Repeat with your right leg
be safe Ensure your knees don’t cross over your toes and keep your upper body upright.
womensrunninguk.co.uk
DECEMBER 2019
|| Women’s Running || 107
bootcamp || Workout
||Seated
tricep extension Strength Areas trained Back of arm (triceps)
Why do it? Strong arms are required to give a powerful running-arm swing which helps to regulate your stride.
Technique • Sit on a stability ball and hold a weight in your left hand above your head • Slowly lower the weight with control behind your head towards your back • Keep your elbow close to your head by supporting it with the opposite hand • Straighten your arms up to the ceiling
be safe Keep your back straight and do slow, controlled movements.
||Shoulder
press
Strength Areas trained Shoulders (deltoids)
Why do it? A good posture will improve the efficiency of your running stride.
Technique • Sit on a stability ball • Hold a weight in each hand level with your shoulder and your palms facing forwards • Push the weights up to the ceiling, but don’t lock your arms at the top • Slowly lower the weight back to your shoulders
be safe Ensure you don’t arch your back when you’re pushing the weight up.
108 || Women’s Running || DECEMBER 2019
womensrunninguk.co.uk
||Stability-ball
crossover Strength Areas trained
Core muscles, side muscles (transversus abdominis, obliques)
Why do it? Your side muscles play an important role in keeping your balance and connecting your upper and lower body movements to create a smooth running stride.
Technique • Lie with the arch of your back on a stability ball • Hold a weight with both hands behind your head • Crunch up, twisting your right shoulder over to your left hip • Repeat to the other side • Alternate between left and right
be safe Push your lower back into the ball.
||Single-leg
weighted wood-chop
Strength Areas trained Front thigh (quadriceps), bottom (glutes), lower back (erector spinae), side muscles (obliques), core muscles (transversus abdominis)
Why do it? This is a great static exercise that will improve your balance and coordination.
Technique • Stand on your right leg with your left arm extended up to the ceiling, holding onto a weight • Focus on one point in front of you to aid your balance • Bend right knee and lower weight to the floor • Place the weight on the outside of your right foot • Lift back up to the starting position • Complete one set on the right before changing to the left
be safe Keep your tummy muscles tight throughout the movement.
Natasha wears On shoes and capris, and Runderwear crop top. Visit on-running.com & runderwear.co.uk Photography: Joe Branston Hair & make up: Jyn-San Tsang
womensrunninguk.co.uk
DECEMBER 2019
|| Women’s Running || 109
nutrition Health || Recipes || Inspiration
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DECEMBER 2019
|| Women’s Running || 111
nutrition || Super food
Super food
Let’s go bananas! Nutritionist Laura Hilton looks at what makes nature’s bestpackaged fruit such a fabulous food choice for runners
A
sk any group of runners what they regularly eat before a run or pack in their race-day bag and you can guarantee one of the most popular foods will be bananas. But why? What is it about nature’s bestpackaged snack that makes it such a great choice for runners? It turns out there is a lot going for this humble, bendy yellow fruit.
eating as quickly as possible, in order for their body to be able to use that energy. Not only does fibre slow down the rate of energy absorption but it can also be particularly problematic, as any runner who’s experienced gastric distress (otherwise known as runner’s trots) during events can attest. This condition is exacerbated by any food matter lingering in the digestive tract. Therefore because bananas Low calorie, low fibre leave less fibre hanging around carbohydrate source in the gut, compared to One of the banana’s most other carbohydrate thanksabunch redeeming features sources, it means a good as far as runners are amount of energy can concerned is that it be absorbed without a offers a decent serving runner having to carry of carbohydrate with non-digestible parts less fibre than many of that food around the other fruits. Fibre is the course with them. non-digestible part of a given To get an idea of how the food and although it’s vital for good banana compares to other foods often digestive health, it does slow down the chosen before or during an event, with rate of absorption of a food’s nutrients. its 27g of carbohydrate the banana offers This is not ideal when a runner is soon more carbohydrate than a High 5 Energy to tackle a run as they need to absorb Gel (23g per serving), and less than 50g the energy available in the food they’re of jelly sweets (around 39g per serving).
Bananas are a great source of pota ium, plus vit B6, vit C and fibre
112 || Women’s Running || DECEMBER 2019
With those 27g carbohydrates however, it also delivers generous helpings of vital micronutrients (vitamins and minerals), which can most definitely not be said for energy gels and Jelly Babies.
Contributes to lost electrolytes During exercise the body becomes depleted in the electrolytes potassium, sodium and chloride. If enough depletion occurs without them being replaced the body is unable to function at its full potential. Bananas offer a decent helping of the electrolyte potassium, and therefore consuming them helps maintain a good electrolyte balance. Potassium is involved in nerve function (ie. passing messages around the body) including in the heart, fluid
|| Bananas offer a decent helping of potassium and consuming them helps maintain a good electrolyte balance|| womensrunninguk.co.uk
Banana& coconutporridge
Quick banana recipes
• 40g oats • 300ml milk of your choice • 1 tbsp coconut oil • 1 banana • Optional: nuts, seeds or dried fruit for topping
Strawberry, banana &spinachsmoothie • Handful of strawberries (fresh or frozen) • 1 banana • 300ml milk of your choice • 1 tbsp natural yoghurt • Handful of spinach Rinse strawberries and remove the tops. Place in a blender with a roughly chopped banana. Add the milk, yogurt and spinach and whiz until smooth. If too thick, add a little more milk or water until the smoothie is of the desired consistency. Drink immediately.
Iron intake boost balance and muscle contractions, which are obviously very important for runners. A deficiency of potassium can lead to constipation, weakness, fatigue and an irregular heartbeat, all of which runners are keen to avoid. In the UK it’s recommended that an adult gets 3500mg of potassium a day. With the average banana containing 358mg they really help contribute to that daily intake.
Boosts B6 Another micronutrient bananas are a good source of is vitamin B6. Vitamin B6 (also known as pyridoxine) is involved in brain development and function, the production of hormones (such as adrenaline, oestrogen and serotonin), as well as the formation of haemoglobin, the substance which is found in red blood cells that helps carry oxygen around the body. Importantly for runners, it’s also involved in enabling the body to store and use the energy found in the
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Slice the banana evenly. Place the oats, milk, coconut oil and half of the banana in a saucepan and heat gently for 10–15 minutes, or until the oats have softened. Transfer to a bowl and top with the remaining banana slices and any chosen nuts, seeds or dried fruit. Make ahead tip: Mix the oats and milk together and place in fridge overnight to soften. This makes the recipe quicker to prepare the next day.
Vit D boost
Banana& nutbutter ontoast • 1 banana • 1 piece of toast (to avoid gastric distress opt for white bread, for more nutrient density opt for a seeded variety) • 1 tbsp of nut butter Toast the bread. Slice the banana. Spread the toast with nut butter. Place banana slices on top and enjoy.
to consume around 270mg of magnesium each day. A medium Fibre boost banana offers 31.9mg, which means it equates protein and to just under 12 per cent of the carbohydrates present in recommended amount. food. It’s recommended that Convenient women get around 1.2mg of vitamin B6 per day and with a medium Besides all of the nutritional benefits banana offering around 0.4mg, it’s a third of the humble banana, there is one of the suggested daily intake. overriding factor that significantly contributes to its position as one of Mighty magnesium the most popular food choices for Bananas also offer good nutritional runners: convenience. It packs all of value when it comes to the mineral these nutritional punches within nature’s magnesium. The most beneficial best packaging. With your average fruit functions of magnesium as far as runners weighing in at around 120g and around are concerned are the fact it’s involved 105 calories, per calorie that is a huge in cell growth and reproduction, bone wealth of nutritional benefit. Add the fact health and in turning the food we eat it’s a whole-food source of these nutrients, into energy. Symptoms of magnesium requires no preparation, is cheap and deficiency include fatigue, higher blood easy to store and transport (as long as pressure and muscle cramps, which you don’t sit on it!) and it’s little wonder no runner wants to experience. it remains such an essential part of most It’s recommended that women look runners’ diets. Thanks Mother Nature!
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NUTRITION || Recipes
Protein power A day’s worth of delicious recipes, all including one powerful ingredient: Whole Earth peanut butter
SpanishRedPepperDipwithWholeEarthAlmondButter Serves 4-6|| Prep 5 mins
• 4 roasted red peppers from the jar • 2 tbsps Whole Earth almond butter • 1 garlic clove • 1 tsp hot smoked paprika • 1 slice of stale white bread, torn into chunks • 4 tbsps extra virgin olive oil • 2 tsps sherry vinegar (or 1 tsp balsamic vinegar) • Salt and pepper to taste • Honey or agave to taste
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Blend the red peppers, almond butter, garlic, paprika and bread in a food processor until no large chunks are visible. While the motor is running, pour in the olive oil, followed by the vinegar.
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Remove the lid and taste the dip; it will probably need salt, but would a little honey help too? Add a little salt, pepper and sweetness at a time until it’s seasoned to perfection. Serve with toasted flatbreads and veg crudités.
WholeEarthDark RoastFiloPie Serves 6|| Prep 20mins|| Cooking 60mins
• 350g diced sweet potato (or sweet potato and butternut squash if that’s what you can find) • Mild olive oil, for drizzling and frying • ¼ tsp ground cinnamon • 1 small red onion, finely sliced • 4 tbsps Whole Earth dark roast peanut butter • 200g baby spinach, rinsed • 6 sheets filo pastry • 100g feta cheese • Salt and pepper
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Serving suggestions This dip will keep for a couple of weeks covered in the fridge and is also delicious as a pasta sauce or spooned over white fish or grilled chicken. This recipe works best with the Whole Earth Almond Butter, a super nutritional yet delicious velvet-smooth spread bursting with flavour. It contains no added sugar and is a great source of vitamin C.
The combo of almonds and red peppers makes this a nutritional powerhouse
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Preheat the oven to 200°C. Toss the sweet potato with enough olive oil to coat, add the spices and season well with salt and pepper. Place in the middle of the oven for 35 minutes until completely soft to the point of a sharp knife. Remove from the oven and allow to cool. Turn the oven temperature to 180C. While the sweet potatoes are roasting, heat a teaspoon of oil in a small frying pan over a low heat and fry the red onion for the 15 minutes until completely soft and translucent. Set aside. Place the washed spinach in a saucepan with a lid. Cook over a medium heat for 5 minutes turning occasionally with tongs until wilted. Remove to a colander and place a weight (such as a jar or a clean, heavy bowl) over the spinach to push out as much liquid as possible. Once the sweet potato has cooled slightly, blitz in a food processor with the peanut butter until smooth. Set aside.
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Grease a loose bottomed 23cm round tin with olive oil. Drape a sheet of filo, allowing the pastry to come up the sides in the tin. Brush with olive oil and repeat with the remaining sheets of filo, overlapping the sheets at angles as you go to create a ruffled effect. Spread the peanut butter and sweet potato mixture over the middle of the top filo layer to reach the sides. Dot the wilted spinach over the top, along with the red onion. Crumble the feta over the top of the pie in large chunks. Bake in the oven for 25 minutes until the feta is golden in places and the filo is crisp all over. Allow to cool for 5 minutes before lifting out of the tin and slicing into big wedges.
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Peanut&Blueberry OvernightOats Serves 1|| Prep 5mins
• 60g jumbo oats • 150ml milk (use oat, nut or soy milk if you’re vegan) • 1 tbsp Whole Earth Smooth Original Peanut Butter • 1 tbsp maple syrup or honey, to sweeten • 1 tsp chia seeds, or flax seeds • 40g blueberries • Pinch of salt
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Measure all of the ingredients and add into a sterilised jam jar (around 330ml). Give everything a really good stir and cover with a lid. Leave in the fridge overnight to swell and soften the oats and eat from the jar with a spoon.
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fabfeta
Feta is packed with nutrients: calcium, iron, magnesium, zinc and pota ium to name just a few!
For more peanut butter recipe inspiration and serving ideas please visit www.wholeearthfoods.com
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DECEMBER 2019
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PHOTOG
PHOTOGRAPH GERMAIN GRANGIER
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Life on a plate || nutrition
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Second at 62-mile CCC
life on a plate
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reakfast is typically a the weather. After a few hours big bowl of chopped I can forget to drink though, fruit with nuts, seeds, so it’s easier said than done! coconut and chia with some nut butter and plant UTMB fuelling milk. I’m a plant-based athlete During UTMB I had great because I feel it’s better for the intentions of eating date/nut Winner of this year’s 90K Marathon du MontEarth and my body. If I have bars, mashed potatoes, and Blanc, American ultra ace Katie talks a bigger run planned during porridge. This worked at plant-based fuelling and café gourmand the day, I’ll add some oats or the beginning but I ended granola too. Then of course up consuming peanut one or two cups of coffee! butter and jam sandwiches, stroopwaffles, KATIE’S CV Based in Switzerland, Katie For lunch I’ll usually have a big salad with madeleines, cookies, brownies and instant specialises in mountainous ultra lots of different veggies plus some seeds, noodles. I’ve learned I’m not motivated to races. This year she won the olives, avocado, tofu, beans… anything I find chew bars after about four hours and my 90K Marathon du Mont-Blanc, came second at the Madeira in the kitchen. At dinner I change it up and appetite is slightly different every race. Island Ultra Trail, and sixth at the cook things like veggie stir-fries and soba renowned 100-mile UTMB. noodles, hearty soups, veggie burgers, baked Post-race “I like to joke that one of my greatest strengths in ultrarunning sweet potatoes, or chickpea pancakes with My stomach is usually a little off after a is that I’m a great eater.” tahini sauce. long race but my most memorable ‘meal’ Dessert is also was after my very first ultra, important to me and, a 28-miler in Utah. I won when I have the time, enough prize money to cover I like to bake muffins the cost of my registration, and cookies. Otherwise, petrol money, and a huge I’ll fill some dates with ice cream cone. almond butter, dark Treats chocolate and coconut. I love baked goods! Bakeries are Hydration strategy very stressful for me because I In ultra races it’s want to try everything. Easily important to stay my favourite dish in France is hydrated so I always plan café gourmand – coffee and a to drink at least 500ml an an sampling of several desserts. hour, depending on the instagram.com/katieschide
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R A PH A A
Get ing her cof fee
PHOTOG
Katie at CCC
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A PHOTOGRAPH MARTIN
LUSS
VALMASSOI
Katie Schide
fix
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Mind are proud to have been voted Charity of The Year, in the Women’s Running Reader Awards 2019.
Join us in 2020! To sign up to an event or find out how to become part of #TeamMind, get in touch: events@mind.org.uk 0300 999 3887 mind.org.uk/events
BALANCE || Positive thinking
Positive thinking
Eternally grateful Small acts of daily gratitude could unlock a more fulfilled version of you – and a happier runner. Here’s how Words Katie Campbell Spyrka
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The performance power of a grateful mindset Running American marathon record-holder Deena Kastor credits keeping a gratitude journal for reigniting her running career, thanks to her new-found focus on the positive. “It had a really powerful effect on me,” she explains. “My life as a runner was pretty mundane so I ended up searching for gratitude and found it in subtle things; the dew on a leaf, the breeze on my face during a run. When you’re looking for things to be grateful for all day, you no longer see the traffic or the grumpy customer that drags down your day.”
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hen your train is delayed again or you’re dragged into yet another unnecessary meeting, celebrating the positive parts of your day might be the last thing on your mind. However, a myriad of studies prove that cultivating an attitude of gratitude can boost your immune system, improve your wellbeing, make you happier and help you become more tolerant of the little blips in your day. In a world where we’re increasingly stressed and disgruntled by the little things, gratitude can help us build a ‘glass half full’ outlook, enabling us to live in the present and appreciate what we have. “Gratitude is a mood alchemist,” says Suzy Reading, psychologist and author of The Little Book of Self-Care. “It changes the lens through which we see life, opening us up to experience the joyful moments more fully.” As a result, it helps us weather the tough times by finding the silver linings in situations, Reading says. Science agrees: studies have found people who consistently practice gratitude experience more optimism and happiness, are more generous, helpful and compassionate, and feel less lonely. Gratitude, being a positive emotion, also serves to counter negative emotions like resentment and anger, leaving us feeling calmer, content and more fulfilled. As the pioneer of gratitude research, Dr Robert Emmons puts it: “You cannot feel envious and grateful at the same time.”
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Weathering the storm Being grateful doesn’t just encourage us to view life optimistically – it can also help us to develop psychological growth, giving us more resources to cope with difficult situations, according to sports psychologist and author of Performing Under Pressure, Dr Josie Perry. In the realm of sports performance, this translates to having the mental tools to cope better when things get tough in training and competing. But it can also help after a big race too. “Spending time thinking about what we feel grateful for and have enjoyed and valued doesn’t just make us happier in the moment, it helps us improve our performance and, if it’s after a big race, it can ward off the post-competition blues,” says Perry. What’s more, people who practise gratitude have higher levels of self-
|| People who consistently practise gratitude experience more optimism and happiness, are more generous, helpful and compassionate, and even feel less lonely||
Swimming Teri McKeever, Head Coach of the USA’s 2012 Olympic women’s swimming team, developed a routine ahead of each swim workout where her athletes sat in a circle and each listed 10 things they were grateful for. The result: a noticeable difference in their training and bonding. “When you’ve had a bad day and take a moment to think about what you’re grateful for and what your teammates are grateful for, I guarantee the [training] practices are always more productive and enjoyable,” she said.
esteem and are more likely to practice self-care, including exercising more frequently. In a 2003 study by Emmons and McCullough, participants who wrote down five things they were grateful for each week did almost 1.5 hours more exercise each week than other study participants.
A gratitude attitude So how can we go from frustrated to thankful? Feeling grateful isn’t a born trait but the good news is, it can be cultivated through small, daily acts of thanks. According to Dr Emmons, going through ‘grateful motions’ such as saying thank you and writing letters of gratitude is enough to trigger the emotion of gratitude. Dr Perry agrees, saying: “Simply the process of trying to be grateful is good for our wellbeing.”
Turnoverforgratitudetips NOVEMBER DECEMBER 2019
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BALANCE || Gratitude
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Take a savouring walk
Let’s do this Try these four ways to become more grateful every day
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Keep a gratitude journal
Writing down things you’re thankful for is a simple way to acknowledge elements of your life you might otherwise overlook. It needn’t take much time and you don’t need to do it every day – in fact, studies suggest journaling 1-3 times a week is more beneficial than writing a daily gratitude list.
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Write a letter of thanks
Writing a letter of thanks is a way to recount the generosity of others. “The power of gratitude letters lie in reliving the kindness of the gift that was received, reflecting on the impact of that blessing and the mood boost in expressing thanks for that kindness,” explains Reading. We all know someone worthy of thanks, whether it’s a friend for their sympathetic ear or a colleague who has helped us nail a presentation. The gift here is that the act of gratitude benefits both you as a giver and the recipient, as someone who has received thanks. TRY IT Put pen to paper and take your time to express your gratitude, explaining how it impacted you and made you feel. Deliver it by hand or by post.
TRY IT To embed a positive routine, choose to journal on the same day (or days) each week. Perhaps it’s Sunday evening, when you have some downtime to reflect. Find a peaceful, cosy spot and list five things you’re grateful for that day – it could be as simple as a good night’s sleep, or that you snagged a seat on the train. Or it could be how a colleague or loved one has made you feel. Reflecting on your blessings can also be done mentally, with positive effect, if you are not able to write them down.
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How many of us are guilty of having our heads stuck in our phones during our commute? To feel grounded and find inspiration in your day, it’s time to unplug. Research by Bryant and Veroff found that taking a savouring walk, where you tune in to nature and savour the positive sounds and sights you experience, can lead to an increase in happiness a week later. “Savouring walks help us tap in to the coping skill of mindfulness,” says Reading. “They give us a dose of nature therapy, which is a great mood booster, while helping us connect with what matters most in life.”
TRY IT Put your phone away and take 20 minutes to drink in the positive sights and sounds you experience – perhaps it’s the depth of nature’s winter colours, the crunch of leaves between your feet or the sound of the birds. Aim to do this at least twice a week.
|| Savouring walks are a great mood booster and help us connect with what matters most||
4
.Consider
‘what might have been’
Ever thought how differently your life could have turned out had you not got the job you enjoy, met your partner or attended a serendipitous event? Reflection on key positive life events and what might have been had they not occurred, is catchily known in psychology as ‘mental subtraction of positive events’ and has been found to increase happiness in a series of studies (Koo, et al, 2008). TRY IT Spend 15 minutes a week reflecting on a different positive life event. Write down the circumstances and decisions that led up to it and consider how different your life might be now, should it have never happened – perhaps if your train had been delayed for a job interview, or if you had made an important life choice differently. Visualising a different version of your life in depth and then revisiting the present has been shown to make us more appreciative of what we have.
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YOUR QUESTIONS ANSWERED the experts
support network
Your questions answered How to get stronger glutes, what to do if you find massages agonising and how a plant-based diet shouldn’t negatively impact your running Dawn Morse, the founder of Core Elements Training, has an MSc in sport and exercise sciences and teaches sports therapy courses. coreelements.uk.com
Anita Bean is a nutritionist for the London Marathon and the author of 28 books including The Runner’s Cookbook. anitabean.co.uk
Dr Rhonda Cohen is a sport and exercise psychologist at Middlesex University and author of Sport Psychology: The Basics – Optimising Human Performance.
Ashleigh Wienand is a physiotherapist and the founder of Ultra Sports Clinic. ultrasportsclinic.com
ask us your questions! Email womensrunning @anthem-publishing.com
Q A
I find sports massage agonising. Is there any way to make it feel less painful? A good sports massage is meant to be firm, which can cause discomfort and tenderness at times. If you’re finding it particularly painful, you may be dehydrated or having your massage at the wrong time. A sports massage straight after training or following an event is bound to feel very uncomfortable, so be sure to allow your body to recover first. I would also recommend that you warm up your muscles beforehand by having a hot shower or going for a brisk walk. Ultimately, the best advice would be to change your therapist if it’s routinely too painful as it’s important to visit the right sports massage therapist for your body. AW
Q A
I get very cold ears when I run – can you suggest any kit to combat this? There are a variety of earmuffs, headbands, buffs and hats that will prevent aching ears during cold weather. Some earmuffs just cover your ears and the back of your head whereas more structured headbands tend to cover your forehead, ears and base of your neck which provides more protection from the elements. Lightweight running hats cover the entire back of your head, your ears and the base of your neck. Look for fabrics that are machine washable so you can wash them frequently during the winter. I like the following: Mark Todd Ear Warmer/ Headband; the Kalenji Running Hat and the 180s Women’s Lush Soft Fleece Behind the Head Ear Warmers. DM
Q A
I’ve been told exercising my glutes may help me run faster. What’s the best way to do that? Glute muscles stabilise your pelvis and keep your hips centred while you run. This leads to good alignment of your knees and ankles. If your lower limbs are held in a stabilised position, you’ll be able to fully activate your muscles for increased power and speed. When your glutes are weak, your stronger muscles will take over, inhibiting performance and increasing the chance of overcompensation injuries. For glute-strengthening exercises we need to correctly isolate those muscles or you won’t actually be working your glutes. So it’s important to have guidance on the proper positions for strengthening exercises. My top five glute-strengthening exercises are the single-leg hip lift, side scissors, sidewards crab walk, single-leg sit to stand (with resistance band) and kneeling donkey kick. For each of these exercises, ensure your core is pulled in tight, and your hips are in alignment. AW
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Q
I’m overweight and have recently started running. What’s the best way to deal with other people’s negative comments? Start by saying to yourself, “I can’t change the situation but I can change the way I think about it”. If you have received negative comments, remember it’s their problem not yours. Rather than get angry, challenge the comments. Ask them whether they’re running or doing anything to keep fit. Or if they they’re aware of all the studies showing exercise helps ward off cardiovascular disease and stroke and reduces the risk of developing dementia. If your responses don’t work, tell them you’d rather not be subjected to their negativity as it’s hurtful. Finally, join a running club or an online running community where you can surround yourself with encouraging, positive people who’ll support your running journey. RC
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Q A
How can I strengthen my core in the fastest possible time? Core strength is essential for runners as it can help to improve your running posture and therefore performance, while helping to reduce the risk of running-related injuries, too. Some key exercises when time is limited include the plank, side plank and bridge (focus on pressing your feet into the floor and raising your chest and hips away from the floor), which you should hold for between 15 and 45 seconds, repeating up to three times. Lying leg raises, back extensions and prone leg lifts are also great: aim to complete 10 to 25 repetitions and repeat up to three times. DM
Q A
Can you recommend running books with good training programmes? There are many excellent running books on the market that provide detailed explanations of how to run faster, stronger and for longer distances. Two that I can recommend are Explosive Running by Michael Yessis and Brain Training For Runners by Matt Fitzgerald. The former provides an introduction to dynamic warm-ups, bodyweight exercises and barefoot running and gives detailed explanations of how to improve your running form and the science behind running faster. The latter has a different approach as it focuses on a specific training system to improve endurance, speed and overall health. DM
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|| There’s no reason why a well-planned vegan diet should negatively impact your running||
Q
I want to try going vegan but am worried it will affect my running – what do I need to bear in mind? There’s no reason why a well-planned vegan diet should negatively impact your running. When you cut out animal products, the key is to ensure you include at least one plant protein source in each meal – soya milk and yogurt, tofu, beans, lentils, chickpeas, falafel, hummus, nuts, seeds, nut and seed butters – and
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that you eat a variety of plant proteins throughout the day. Try to have similar amounts of protein for breakfast, lunch and dinner. As vitamin B12 isn’t found in plant foods, you’ll need to get it from B12 fortified foods, such as non-dairy milk alternatives (check the label), yeast extract or a multivitamin and mineral supplement containing 10 micrograms of B12. You’ll also need to obtain iodine from a supplement as it’s not found in plant foods. AB
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WE WANT YOUR VIEWS! We are launching the biggest survey of female runners EVER, and we want to know about you. Complete the survey to be in with a chance of winning a fabulous prize bundle of running goodies, worth over £1,000. Here at Women’s Running magazine we want to ind out more about the UK’s female runners. What are your running habits? What do you consider when purchasing running gear? Where do you buy your gear from? Do you race? Who do you run with? What are your concerns as a runner? This is your chance to have your say so that you can help shape the running industry and help put FEMALE runners at the heart of brand decisions.
All responses are analysed independently by MSS Research. Your answers will be treated in strict conidence, and data is only used for statistical purposes, in accordance with The Market Research Society Code of Conduct and the GDPR (General Data Protection Regulation). As well as helping to shape the future of running for women, at the end of the survey you’ll get the chance to enter the prize draw to win the £1,000 bundle.
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WI N YO U R B LI N G Yourfreeultimateraceguidefor2020 THISIS YOURYEAR Train for the perfect marathon
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THRILL SEEKER New adventures for your running
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NEW RUNNERS! Essential advice and busted myths
For women who love to run
On sale 28 November womensrunninguk.co.uk
DECEMBER 2019
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race Be inspired by reports on recent events by our intrepid runners: we go the distance!
surrey
RUN BACCHUS Have you ever wanted to run around a vineyard in the sunshine, wearing fancy dress, and drink wine along the way? Tina Chantrey suffered this glorious marathon just for you…
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housands of participants turned out, and dressed up, for what felt like the most fun race of 2019, the Bacchus Marathon, Half and 10K back in September when the sun was still shining. These races offer a completely unique experience as you run through England’s largest vineyard, the Denbies Wine Estate, near Dorking in Surrey.
126 || Women’s Running || DECEMBER 2019
Runners wind their way up and down the terraces, looking out over the spectacular Surrey hills bathed in sunshine as they make their way from checkpoint to checkpoint, and this race is all about the checkpoints. These aren’t the normal water/squash/bananas aid stations, rather you are absolutely spoilt with some wonderful fuelling with a
slightly different taste… red wine on one checkpoint (with cheese and crackers, of course), white wine on another plus homemade food, and rosé or sparkling on another. And while the glasses were small, none of the marshals minded if you grabbed quite a few! All of the wine is produced on the estate, giving you a unique opportunity to try before you buy, and run a half or full marathon at the same time. There were several bands en route, and plenty of opportunities to stop and breathe in the amazing setting. The route is undulating, with some hills, and multi-terrain, both demanding and beautiful. If you’re running the marathon you’ll do two laps (but that means double the sampling at the checkpoints). If all this isn’t enough – and it really is – you get a gorgeous technical tee and medal, then a hog roast at the end with a complimentary wine or beer! And all in such a relaxing and calming environment. 2:09 events really gave each runner a golden ticket.
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STUART MARCH
|| Sharing a beautiful afternoon with thousands of runners, all there to enjoy every step, was relaxing and low key, just how races in late summer should be|| 2:09 Events Race Director Mike Gratton, said: “The whole day creates a real festival atmosphere and caters for everyone – young, old, athlete or amateur – and is a great way to enjoy the great outdoors in the most fulfilling way possible. We can’t wait for next year already!” Neither can we.
herts
STORT 30 If you fancy taking on your first ultra, you’d be hard pressed to find a lovelier one than this as Tina Chantrey discovered
Marathon memories Sharing a beautiful afternoon with thousands of other runners, all there to really enjoy every step, was relaxing and low key, just how races in late summer sun should be. You also have the option of a kids race and dogs are welcome to run alongside you – all in all, a real celebration of our sport, and a wonderful race experience for all. If you want to cross this essential race off your bucket list, our advice is to really make an event of it. Plan your fancy dress with your friends, as this side of the event is taken very seriously indeed. Entrants for the 10K pay £30, while the full and half marathons cost £50. Next year’s Bacchus is 6th September, run-bacchus.com
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agical. Hypnotic. Peaceful… Describing the Stort 30 is not difficult, for this beautiful 50K mostly follows the River Stort as it meanders towards the River Lea then onwards to the Thames. Within a few minutes of the 9am start in Bishop’s Stortford, you’re padding along a single track pathway next to the river, with all signs of civilisation out of sight, sound and mind. The recent rain cleared for the day of the race, replaced by blue skies and a warm spectrum of autumnal colours, creating a dreamlike atmosphere along the river banks. There’s a smallish field of a few hundred runners, but expect speed at the top end as it’s the UK Trail Running Middle Distance Champs. Understated encapsulates the whole experience, and that’s where the magic comes from. With a small field,
for most of the race (and especially on the way back) it’s just you, the river and local wildlife. The course is so simple you don’t really need marshals, you just run forwards for 15 miles, occasionally crossing weirs and small country roads, hit the halfway checkpoint, then reverse. There was an early nip to the air, a lot of mud, and cheery support from the checkpoints along the way. And when you hit the tough parts, there were other lovely trail runners to walk with you, talk with you and encourage you. Exactly what autumn distance running is all about. A small, but five star event. Next year’s Stort 30 takes place on 25th October, challenge-running.co.uk
|| The course is so simple you don’t need marshals, you just run forwards for 15 miles, crossing weirs and small country roads, hit the halfway checkpoint, then reverse|| womensrunninguk.co.uk
DECEMBER 2019
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RACE || Reports || Diary
DIARY Races in January, February and March 2020
JANUARY 2020 Anglesey trail yorkshire
ENDURANCE LIFE
ASDA FOUNDATION YORKSHIRE MARATHON
A gruelling but wonderful trail run on the Isle of Anglesey (Ynys Mon) off the North West coast of Wales. Takes you around the coastal path of the island and over strenuous terrain and along cliffs shaped by the Irish Sea. Expect tough climbs, amazing views and possibly strong winds and lashings of rain. Choose from 10K, half, marathon or an ultra. Wrap up well!
The crowds, the support and the stunning scenery makes the effort all worth it as Cal Jones discovered
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128 || Women’s Running || DECEMBER 2019
I told myself early on not to overtake the pacers, so of course I overtook the pacers. However, I was still running strongly as I approached the 20 mile mark, and although everything was aching, I realised the sub-4 was well within reach. Those last miles seemed to last an eternity but finally I found myself on the notorious mile 25 hill. It didn’t matter if I slowed here – the sub-4 was in the bag. As I crested the hill and saw the finish I felt more emotional than I have ever felt in a race. I crossed the line in 3:57:08 and, seeing my friend in the crowd, ran straight over to give him a huge hug before I even thought about stopping my Garmin. It was a dream come true. As always, the walk to the baggage tent was more painful than the marathon itself, but it no longer mattered. I had the medal (wonderful), the shirt (very pink!) and goody bag (well stocked) but best of all, my sub-4. I couldn’t have asked for a better day. The Asda Foundation Yorkshire Marathon will be held on 18th October 2020. All profits from entry go to the Jane Tomlinson Appeal. runforall.com
• Holyhead, Anglesey, 11 January, from £33 for 10K endurancelife.com/anglesey
FOREST TRAILS CANICROSS and 10k The perfect race for a crisp winter morning. Racing alongside your dog is increasingly popular, and this well-established race is one of the best. Get close to nature as you thread your way through the tall pines on the great quality tracks of Thetford Forest. Traffic-free and peaceful. There’s also a conventional 10K if you want to run without a dog that starts before the canicross event. INSPIRE RACES
orkshire Marathon is scenic with good PB potential, so it’s a great choice for a first marathon. The start is at the university, which can be a bit of a maze so it’s worth getting there in good time. Once you’re there the organisation is fab: portaloos bag drop and the start zone are all well signposted. I was excited but nervous as I lined up with the 4-hour pacer. I put all doubts aside once the start sounded and we soon found ourselves in the heart of York. The historic quarter is wonderful to run through, but there was some congestion on the narrow streets. Cleverly, this stops you going off too quickly so you can enjoy the sights and the encouragement of the people who line the route. Running past the Minster as the bells peeled was nothing short of magical. From here the route moves out into the countryside, and the scenery is stunning. While there are quiet stretches, there is always something to marvel at, and the volunteers are brilliant. Support in the villages is amazing – children handing out sweets, lots of encouraging comments and smiles. There are plenty of welcome water stations, too.
• High Lodge, Thetford Forest Trails, 5 January (also 16 February), from £19. inspireraces.co.uk
womensrunninguk.co.uk
TRAFFORD 10k and WHEELCHAIR 10k
A looped, undulating course around this lovely reservoir, this is the perfect setting for a winter run. Choose from six distances: 5, 10, 15 and 20 miles, as well as a marathon and ultra. Expect undulating trails and spectacular views of the Peak District. Tough trail-path terrain makes this event challenging, but the scenery makes it worth the effort.
NEW PIXELS SPORT PHOTOGRAPHY.
ANDREW SWALES PHOTOGRAPHY
• Goudhurst, Kent, 2 February 2020, from £16 for 5-mile. nice-work.org.uk/races/Bedgebury-10M
• Langsett Reservoir, South Yorkshire, 12 January, from £21 for 5 miles. itsgrimupnorthrunning.co.uk
This is one of the UK’s quickest 10Ks – and one of its most popular as a result. Expect a flat, one-lap course which delivers super-fast times for beginner and elite runners alike. The race is limited to 950 entries, so book your place quickly as it usually sells out. The route is mostly on closed roads and starts and finishes in Partington, near Manchester, heading out towards Dunham Massey. MICK HALL
LANGSETT 10m LOOP
GRAND BRIGHTON HALF It’s the 30th anniversary race in 2020, so expect plenty of fun and celebrations. Known for its crowd-support and great atmosphere, this is a well-organised race on a flat course – so there’s good PB potential. The event starts and finishes on Brighton seafront near the statue of middle-distance Olympic gold medallist runner Steve Ovett, in case you need some inspiration. A popular race, so it gets pretty crowded.
FEBRUARY LONDON MARATHON RUNNING TOUR Sign up for this, if the London Marathon is on your bucket list or you’ve won a place and you’re looking for a way to spice up your 24week training programme. This guided run takes in some of the iconic sites of the official race, including the Cutty Sark, Canary Wharf and the Tower of London. You’ll learn facts about the race along the way and run the final six miles.
• Manchester, 1 March 2020, from £18, runnorthwest.co.uk
MILTON KEYNES HALF Brighton, 23 February, from £42, brightonhalfmarathon.com
MARCH CONQUER CRYSTAL PALACE
DAIN LEWIS PHOTOGRAPHY
• London, from £19, tours for sub 4:30, 5:30 and 6:30 marathons plus a run/ walk/run option. Dates through February. secretlondonruns.com/london-marathon
Choose your distance – 5K, 10K, 15K or half marathon – and then take on the ups and downs of the beautiful and historic Crystal Palace Park. Take plenty of supporters – they will love this race as this former Victorian pleasure garden is a stunning venue. Watch out for the full-scale model dinosaurs, maze and huge lake. Great for anybody who enjoys hilly, winding courses that staves off any boredom and keeps you motivated.
Billed as a ‘festival of running’, this event is popular with runners preparing for the Virgin London and Brighton Marathons. The festival offers several distances from 5K up to 20 miles for those who want to go longer. The races start on the central dual carriageways of Milton Keynes then wind through some beautiful scenery. The courses are mainly flat, fast and well-marshalled. Experienced pacers will also run the half and 20-mile events to help you achieve your goal time.
BEDGEBURY 10 This sell-out race is popular as part of a spring marathon-training schedule. It winds through the paths in and around Bedgebury National Pinetum and Forest. Bedgebury is an award-winning visitor attraction and home to a world-leading collection of conifers. There are distance markers every mile to keep you motivated and the course has rolling hills and is traffic-free. Open to runners of all abilities, from novice to elite, with a 5-mile option too.
womensrunninguk.co.uk
• Milton Keynes, 15 March 2020, from £8 for 5K. mkrun.co.uk
WHAT DID YOU RUN? • South East London, 21 March 2020, from £17 for 5K. thefixevents.com
Email womensrunning@ anthem-publishing.com
DECEMBER 2019
|| Women’s Running || 129
footnotes
No.12
B
footnotes
Nicky Spinks
ritish fell-runner Nicky Spinks, Incredibly, Nicky, who lost her mother known as the Queen of the Fells, aged just 10, has twice been diagnosed with has achieved feats of endurance that cancer, but that hasn’t stopped her breaking are unthinkable to most ordinary records. Until Jasmin Paris ran them quicker, runners, regardless of gender. Nicky held the women’s records for Britain She specialises in fell running and holds big three 24-hour fell running rounds: the the record for the Double Bob Graham Bob Graham, Charlie Ramsay and Nicky has challenged how we Round (bagging 42 Lakeland fells, Paddy Buckley Rounds. When Jasmin think about ultrarunning, twice – a total elevation of 54,000ft and achieving what was once believed finally broke her records in 2016, Nicky 132 miles – in a time of 45hrs 30mins), was already scheming about setting to be impossible as well as the Double Charlie Ramsay records for doubling up on them – Round (summiting 24 Scottish peaks, twice, literally going round twice. Epic feats of doubling up In May 2016 Nicky not only in 55hrs 56mins – some 116 miles), and not endurance and determination. completed the Double Bob Graham, forgetting the Double Paddy Buckley Round Nicky has also won numerous but also beat the overall record by (47 Welsh mountain summits, twice, so 122 ultramarathons at home and abroad, more than an hour. Her time of 45 hours 30 minutes made her one of miles in total, in 57hrs 27mins). She’s the including 2018’s 105-mile Ultra Tour Monte only four people to do this challenge, only person known to have even attempted Rosa in the Swiss Alps. beating the previous record set by the latter two mountain challenges. At 52 she shows no signs of slowing Roger Baumeister in 1979. In 2018, she became the first person ever Growing up on a farm in Glossop, down. This year she was one of the two last to attempt and complete a Double Nicky was active but running usually women standing in the notoriously difficult Charlie Ramsay Round, finishing meant collecting runaway horses from the (no one has finished it for two years – and in 55hrs 56mins. In 2019 she completed a double Paddy Buckley moor. She didn’t do an organised race till her no woman has ever completed it) Barkley Round in 57 hours 27 minutes – also mid-30s and quickly discovered she much Marathons in the US – documented in a new the only person ever to complete a preferred running on trails and fells film, Last Women Standing. double of the classic Welsh round. The inov-8 ambassador also coaches to tarmac. young runners and was awarded the British She first completed the Bob Graham Empire Medal in 2018, for her services to Round in 2005 and subsequently set a sport and charity. woman’s record of 18 hours 12 minutes.
130 || Women’s Running || DECEMBER 2019
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