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G ET F I TT E R , FAST E R AN D D I RT I E R
ISSUE I £4.30 SUMMER 20I0
RACE LISTIN YOUR GS
MOUNTAIN MARATHON
G TO UK TUIDE RA RACES IL
2 days, 53km... 1 pair of pants!
TRAINING ZONE
�Boost stamina �Power up hills �Stuck in the city? How to train for trails
WIN!
£5516 of running kit to give away
Sports drinks What's really in your bottle?
Joss Naylor Double your endurance for your first trail race
Training secrets from the king of the mountains
TESTED
29 MUD-BUSTING SHOES �LATEST HEART RATE MONITORS REVIEWED �SUNGLASSES �T-SHIRTS WITH TECHNOLOGY
Be here, run this, feel fantastic
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TRAIL RUNNING
MOELWYN FELL RACE “This photo was taken on a recce for the annual Moelwyn Fell Race in April,” says fell running guide Sarah Kleeman. “It’s an arduous race of about 10.5 miles from Blaenau Ffestiniog over the three peaks of Moelwyn Mawr, Moelwyn Bach and Moel yr Hydd. You need good map skills for this and familiarising yourself with the route, terrain and slopes can provide a distinct advantage in a race. So, a few months before the event, we often get out and recce a race like this as a training run – or just as a good day out.” ���Book your ‘Get into Fell Running’ course with Sarah at www.runsnowdonia.co.uk
THE EXPERT TIM LLOYD
Head of Salomon Trail Running team, Tim is an ex-Olympic skier with a strong pedigree of off-road running.
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TRAIL RUNNING
TAKE YOUR RUNNING OFF-ROAD AND THERE ARE HUGE BENEFITS TO BE HAD, BUT JUST WHAT KIND OF TRAINING, SKILLS AND KIT ARE NEEDED TO GET YOU THERE? WE SENT A FIRST TIME TRAIL RUNNER TO FIND OUT… Photos: Bob Atkins and Jon Brooke Words: Max Savage
THE RUNNER
CLARE DERRY Clare has been road running with her local club for two years, is training for her first marathon and wants to step into the world of off-road running.
TRAIL RUNNING
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TOM BAILEY
Urban training for trail running
Don’t worry: if a mugger jumps out, you can easily out-run them PHOTO FROM FROM THE WINDSTOPPER TRAIL RUN WORLD MASTERS 2009 IN DORTMUND. WWW.TRAILRUNWORLDMASTERS.COM
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raining for the hills and off-road events is so much easier when you’ve got them on the doorstep. But even in the middle of a city there’s a huge amount you can do to get ready, according to personal trainer Matt Roberts. “The big difference that runners notice when they start trail running is the draining effect on the legs of the softer terrain and the differing gradients,” explains Matt. “Preparing the body for these challenges is one of the key difficulties if you live in the city.”
training zone
›››
MATT’S INSIDE GUIDE TO OFF-ROAD TRAINING IN THE CITY... “Your training should build cardiovascular strength and endurance, specific running strength and balance for rough off-road events,” says Matt.
MAKE YOUR RUNNING FASTER “This can be done on the flat in a park. To increase your running speed use interval training. Aim to run 400m then recover for 30seconds and repeat. Do this four times then recover for 3mins and repeat four times. Record each 400m sprint and as you get stronger your times will get quicker and the time of the first and last 400m will be closer.”
THERE AND BACK AGAIN “Find a route half the distance of your race. Run at race pace from start to finish, so if you are running a 10 mile race stop at the 5 mile point and record the time it has taken. Then rest for a minute and reverse the route to the start at race pace. The aim is to run faster over this distance and pace yourself so your time out and time back are as even as possible. In the real race this will make sure you don’t set off too quickly and burn out.”
HUNT OUT HILLS “Regular hill sessions are vital, even on a short gradient in your local park. Aim to run up it at about 85%-90% effort, recover on the walk down and repeat.”
BUILD MUSCLES WITH LUNGES “You can use running sessions to really strengthen leg muscles. Run two intervals, then perform a walking lunge set for about a quarter of the distance and then repeat two more intervals and then a walking lunge set. Aim to build up to a point where you can do this four times. “To perform a walking lunge, take one good stride out in front and then, keeping the back straight, lower the back knee towards the floor whilst keeping the front knee over your front ankle. Then using the muscles of the front thigh step right through with the back leg into a new stride and repeat.”
RUN ON THE RIGHT TERRAIN “To develop specific trail running strength find soft ground to use in a triangular or fartlek style of session. Look for a sand track, shale or long grass, ideally close
to short grass or a track. Mark out a triangular shape with each side being about 100-200m long. Use the softest ground to jog, then use the harder ground to fast sprint 100-200m and then walk to recover for 100-200m. Aim to repeat this 5-10 times.”
STRENGTH AND BALANCE “Strength and balance is the forgotten training element, but it’s vital to gain strength, to make running easier and to reduce risk of sustaining an injury. “There are two main goals of this part of the training. Firstly, to make sure that all the major working muscles are as strong as possible. Secondly, to make sure that the whole body works evenly and in balance. “Most runners have a stronger side, which their running technique tends to overuse and that can lead to injury. The programme below will strengthen the body so it gains strength evenly on each side and so you become aware of any uneven strength within your own body. Start each training session with a short run to warm up or add this onto a running session.”
DAY
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
1
Strength training programme
Strength training programme
Rest day
Strength training programme
Rest day
Rest day
2
Steady pace run 10k (record time for future use)
Rest day
Strength training programme
Hill intervals
Rest day
Strength training programme
3
Rest day
Steady pace endurance run 11k
Steady pace endurance run 12k (record time)
Rest day
Strength training programme
Hill intervals
4
Strength training programme
Hill intervals with walking lunges
Rest day
Fartlek intervals x 10 sets
Speed intervals 400m x 8 with 3min rest halfway
Rest day
5
Hill intervals
Rest day
Fartlek intervals x 10 sets
Strength training programme
Rest day
Out and back run (record times for future use)
6
Rest day
Strength training programme
Strength training programme
Rest day
Strength training programme
Strength training programme
7
Fartlek intervals x 8 sets
Speed intervals 400m x 8 with 3min rest halfway
Rest day
Steady pace endurance 14k (record time)
Rest day
Steady pace endurance run 15k
TRAIL TRAILRUNNING RUNNER
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››› GROUP TEST: FELL SHOES NEW BALANCE 840 £50
T
his is a great value multipurpose off-road shoe with a low profile and zippy feel. It’s comfortable and provides a decent level of cushioning, offering a firm but supportive ride. It’s light enough to race in, and the the cushioning means it’s great for long runs.
DESIGN New Balance make some great shoes, and this one is no exception. Low profile, close fitting and a narrow last (the ‘frame’ of the shoe), which makes it tricky to get a normal othorotic shoebed in, so take yours to the shop with you, if you have them, to try them on. These shoes also come up small – I found I needed to go up a full size. The shoe is not the most flexible, with quite a firm upper, which assists in terms of the support provided to
the foot during foot strike. This does not detract from the feeling of speed and zip when running. The midsole provides excellent cushioning, which will cope well with road sections and firm trail routes.
ON THE FELL This was a shoe I was keen to try based on positive feedback from fell-running colleagues. The NB is indeed a great option, which offers excellent value for money. The snug fit and low profile provide the right balance required to cope with undulating and uneven surfaces, while the outsole enables you to feel the ground under your feet without feeling at all flimsy. They are sufficiently waterproof and protective, particularly given the lightweight nature of the shoe The outsole is great for trail
running, but on aggressive off-path fell, the lack of depth gave limited grip on wet and deep grass compared to the PB and inov-8, and because the lugs are close together they can quickly get clogged. The ride is a delight, firmer than the Salomons tested, but not as firm as others. They are a great value all terrain shoe, which can easily cope with a bit of fell running.
RATINGS Comfort Fit Support Grip Water resistance Weight Value for money Ability on wet rock OVERALL RESULT
FOCUS ON
CLOSE FITTING/OFF ANGLE CONTROL Running on the fells is all about undulating surfaces, not just up and down hills, but side to side when contouring around the side of a hill.
JARGON BUSTER
RIDE This is influenced by the cushioning, the amount of give in the midsole and the flexibility of the upper and outsole. The NB’s ride was firm but still well cushioned.
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TRAIL RUNNING RUNNER
INOV-8 MUDCLAW 270 £75
T
he Mudclaw is a classic lightweight fell running shoe design, which will cope with any mountain terrain. It’s perfect for training or racing over a range of distances, it offers an aggressive outsole made from sticky rubber, a protective rand, low profile and it is close fitting and flexible.
DESIGN Inov-8 has the largest range of fell and mountain shoes on the market. The Mudclaw 270 is one of three that fit the pure fell runner, with deep aggressive lugs to handle the bog, steep grass and mud. And they use sticky rubber to ensure the best possible grip on wet and greasy rock. The fit is tight to enhance performance and prevent blisters when contouring and on undulating surfaces, and the shoe offers a level
of cushioning that can cope with long races as well as stretches of tarmac (but this plays havoc with the wear and tear of the lugs). The inner is removable so the shoe can be worn with orthotics.
ON THE FELL I am a long-term user and fan of the Mudclaw 270s, whether doing a two-day mountain marathon or a 30-minute blast straight up and down the steepest fell, these will cope with ease. Whatever the terrain – wet, dry, grass, scree, bog or snow – the grip and fit will perform well. Other shoes in the test have a more protective upper in terms of protection from rock stubs or the wet, but that comes at a cost of weight and less flexibility. The 270 is the middle of inov-8’s three dedicated fell shoes, all of
which have the same outsole design. The 330 is heavier, more durable and robust, but without sticky rubber on the outsole. The X-talon is a racer; lighter, sticky rubber, with less protection and more flexible. The major downside of the 270? The string-like laces which give and come undone – like many others I have replaced these with old style traditional laces – to great effect.
RATINGS Comfort Fit Support Grip Water resistance Weight Value for money Ability on wet rock OVERALL RESULT
FOCUS ON
STICKY RUBBER Off-road shoes with soles that stick to greasy rock are the holy grail for runners and inov-8’s shoes, with ‘sticky rubber’ outsoles are as good as you can get.
JARGON BUSTER
STICKY RUBBER Softer rubber grips well, but it’s less durable so these outsoles will wear out more quickly than those which use a harder but less sticky rubber.
TRAIL TRAILRUNNING RUNNER
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getoiunntotain m thons mara
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TRAIL RUNNING
2 DAYS 26 MILES 1 PA IR OF PANTS
Want to take your running to the next level? Here’s everything needed to tackle your first mountain marathon: the kit, training and skills
TRAIL RUNNING
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OF THE
KING HILL AT 74 YEARS OLD JOSS NAYLOR CAN STILL BEAT RUNNERS HALF HIS AGE ROUND THE MOST DEMANDING FELL RUNS. HIS SECRET? MENTAL TOUGHNESS AND A LIFE IN THE FELLS... Words: Claire Maxted
A man alone: Joss on the shores of Wastwater PHOTO: BRIAN DUFF
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THEY WERE REALLY LONG DAYS ON THE FELLS GATHERING SHEEP AND THAT’S WHAT MADE YOU
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ain is something most fell runners are familar with. The purgatory of uphill is a given and the risk of picking up an injury is only ever a poorly chosen footstep away. But when farming is your day job, the potential for getting injured increases exponentially. “I broke both my feet, one time when a bloody cow stepped on us,” explains Joss Naylor. “It was black and blue right round and terrible at the time.” Then there was the time Joss was gathering in the sheep in 1977, when a wall he was standing on collapsed and dropped him
back-first onto rubble, leaving him unable to walk. “I was badly injured,” explains Joss, who at the time was at the peak of his fitness with nine Ennerdale Horseshoe race wins behind him and a potential 10th just days away. “I didn’t walk for six weeks. It damaged the nerves in my right hand side and I used to lie in the river for an hour just to get rid of the inflamation.” His first agricultural accident came in the 1950s, when he sustained a serious back injury after hurdling a gate. “I didn’t used to open gates in those days, I just used
to jump the fence,” explains Joss. “My legs were really lively then, but that took a lot of life out of them.” He recovered enough by his late 20s to run his first senior fell race, in Wasdale in an old pair of boots and cut-off jeans. The fitness benefits of farming were soon abundantly clear. “They were really long days on the fells gathering sheep and that’s what made you, because you were climbing up and down the fells all the time,” explains Joss. A combination of natural talent and constant conditioning helped develop a high calibre of athlete.
TRAIL RUNNING 101
RAC E L ISTI NG S So you’ve read the magazine, got fitter, got faster... now it’s time to get dirty! 3, 2, 1, GO!
20 MAY
DELAMERE SUMMER TRAIL SERIES 1/4 CHESHIRE £10 / £12 unaffiliated The first of four 5 mile ‘Fitness in the Forest’ evening races on tracks and footpaths in Delamere Forest with varied routes each time. Each event is limited to 250 competitors. Also a £3 fun run of 2-3 miles for all ages, pushchair friendly. ���epicevents.org
21 MAY SCOTTISH ISLANDS PEAKS RACE OBAN TO TROON £175 per team of 5 A 60 mile running and 160 nautical mile sailing race on the West Coast of Scotland over 2-3 days, up Ben More, the Paps of Jura and Goat Fell, total 11,500ft climb. ���scottishislands peaksrace.com
22 MAY 70 WILD MILES FERMANAGH £25pp, solo or team of 2 or 3 plus £100 fundraising A wild charity triathlon involving a 47 mile cycle, 10 mile canoe and 13 mile run
TRAIL RUNNER
in a 24 hour endurance event for charity CLIC Sargent. ���70wildmiles.org
23 MAY GLARAMARA LAKE DISTRICT £3 A 5 mile fell race for experienced runners with 2,100ft climb from Glaramara Outdoor Centre, Borrowdale. ���borrowdale-fell-runners. org
23 MAY SALOMON FOREST TRAIL KESWICK £13 The perfect 10k race for anyone moving from tarmac to trail with a comfortable balance of hills, flat and muddiness. ���salomontrails.com
23 MAY EVERY WOMAN’S DUATHLON GLOUCESTERSHIRE £32-36 A 2.5k walk/run, 10k bike and 2.5k walk/run for Beginners, or twice that in the Challenge category in the relaxing Cotswolds Country Park. ���everywomansduathlon.co.uk
24 MAY
THE TRUNCE SHEFFIELD £1.20 This series of short, off road, evening races from Oxspring are about 4 miles long with 400 feet of climbing and descent, crossing the River Don at three points. Dates include 14 June, 5 July, 26 July, 16 Aug, 6 Sept. ���trunce.org
26 MAY THE CULBIN FOREST 5 FORRES £3 Great for beginners, a 5-mile route through tracks and trails in one of Moray’s best loved forests, plus free 1 mile fun run for kids and 2 mile junior race. ���forresharriers.org.uk
29 MAY TIREE 10K ISLE OF TIREE £7 Start on Sorobaidh Beach for a 10k single track road and trail race, plus Run and Walk, Power Push for parents and toddlers, under 16s and family fun categories. ���tireefitness.co.uk
TBA JUNE THAMES RING 250 THAMES
£125 / £127 unaffiliated A new race promoted by the TRA, along the Thames believed to be the longest non-stop race ever held in the UK. ���tra-uk.org
1 JUNE
KRUNCE SERIES RACE 3/6 ABERDEEN £1 Trail race of 3.5 miles with about 500ft of climbing starting at Rotten O’Gairn Car Park. ���cosmics.org.uk
5 JUNE WHARFEDALE OFF-ROAD MARATHON AND HALF MARATHON YORKSHIRE £15.25 25 mile and 13 mile fell races with 2,530ft of ascent for experienced runners with good map reading experience which starts and finishes at Wharfedale Rugby Club, following well established footpaths including the Dalesway. ���www.wharfedale marathonevents.com
5 JUNE 70 WILD MILES GLENCOE £30 per person, solo or team of 2 or 3 plus £300
in association with
RAVE RUNS!
Can’t decide? Try these exciting events eu feui
26 JUNE
OPEN24 ADVENTURE RACE Hone your navigation skills to run, bike and paddle to as many checkpoints as you can in 24 hrs in North Wales.
5 SEPT
24-25 JULY PUMA LAKELAND TRAIL KESWICK For well marked runs with a live music and a party atmosphere try a PUMA Lakeland Trail, also great for newbies.
EVERY WOMEN’S DUATHLON Just getting started? Run 5k and bike 10k, with like-minded women runners and joggers in Bushy Park, Hampton.
fundraising A wild charity triathlon involving a 47 mile cycle, 10 mile canoe and 13 mile run in a 24 hour endurance event in beautiful surroundings in aid of children’s cancer charity CLIC Sargent. ���70wildmiles.org
5 JUNE
PUMA KENTMERE LAKELAND TRAIL STAVELEY £25 A well-marked run with a party atmosphere through spectacular Lake District scenery on paths and bridleways for 17k. Challenge and children’s Fun Trails categories also available. ���lakelandtrails.org
5-6 JUNE THE RAT RACE, URBAN ADVENTURE BRISTOL £35-£99 per person, teams of 2, 3 and 5 The first of the unique urban multi-sport adventure race series through Bristol on a course only revealed hours before the event begins. Choose from Saturday’s ‘Mean Streets’ a hunting for checkpoint challenges or Sunday’s ‘Nine2Five’, a full day’s biking, abseiling,
kayaking, climbing, navigation and mystery challenges or do both! ���ratraceadventure.com
12 JUNE EVERY WOMAN’S DUATHLON NEW FOREST £32-36 A 2.5k walk/run, 10k bike and 2.5k walk/run for beginners, or tackle twice those distances in the Challenge in Bucklers Hard. ���everywomans duathlon.co.uk
12 JUNE SALOMON SOUTH DOWNS MARATHON HANTS £28/£30 unaffiliated An undulating marathon on grassy paths with 5728ft ascent, plus a £7 entry 5k family fun run. ���salomontrails.com
12 JUNE TRAPRAIN LAW HILL RACE EAST LINTON £4 A 6.5 mile course along paths up and down The Law with a 710ft total climb and a splash through the River Tyne. ���carnethy.com
12 JUNE
M4 CHALLENGE BERKS £45 per person, solo or pair This one is a classic adventure event held within Swinley Forest, situated between Bracknell and Bagshot, and it involves 10k of running, 20-30k of biking, 1k of kayaking and the worryingly named Green Machine assault course. ���ratracegreenbelter.com
12-13 JUNE
LOWE ALPINE MOUNTAIN MARATHON (LAMM) SCOTTISH HIGHLANDS £80 per pair A two-day mountain orienteering event carrying all clothing, equipment, tent, sleeping bag, food for 36 hours over challenging terrain in wild mountainside with wild camp overnight, location tbc nearer the day - 1.5 hours drive north of Glasgow/ Edinburgh. ���lamm.co.uk
13 JUNE MABIE TRAIL RACE DUMFRIES £11.50 A cracking 10k on forest trails. Only 150 entries so enter early. ���dumfriesharriers.co.uk
20 JUNE WILD RACE 3 DURHAM £10/£12 unattached A scenic, rural, 12k trail race around Killhope Lead Mine. ���distance.co.uk/wild-races
19-26 JUNE THREE PEAKS YACHT RACE BARMOUTH TO FORT WILLIAM £700 team of 5 Sailors, bikers and runners set off from Barmouth towards the UK’s highest mountains for a total of 389 miles of coastal sailing, 26 miles of cycling and 72 miles of running with 14,000ft of ascent to reach the highest points of Wales, England and Scotland - Snowdon, Scafell Pike and Ben Nevis, then Fort William. ���threepeaksyachtrace.co.uk
20 JUNE 7 HILLS OF EDINBURGH CARLTON HILL £9 Start at Calton Hill and choose your own route over the next six hills; The Castle, Corstorphine, Craiglockhart, Braid, Blackford, Arthur’s Seat, to cover about 14 miles with 2200ft of ascent in a combination of road-running, cross-country, hill-running,