16 7
S R UP A E CE R S SP LI R ST IN ED G
10 OFF-ROAD MARATHONS YOU HAVE TO TACKLE!
www.mensrunninguk.co.uk
SPRING CLEAN YOUR LIFE!
TECH ON TEST Latest running cameras rated p82
7 easy steps to better running
MARATHON MISTAKES Schoolboy errors you can avoid p38
8
easy moves to a killer core
2O
RACE DAY KIT COMBOS REVIEWED
MR39.01_COVER(v5).indd 1
Better sleep faster recovery –here’s how p42
BEAT INJURY
11 ways to think yourself better p60
GRAIN POWER
Fuel up on nature’s superfood p20 £4.50
APRIL 2014
14/02/2014
11:27
RRP ÂŁ69.99
Exclusively at
www.decathlon.co.uk
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RRP ÂŁ69.99
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LETTER
20 14 IL PR A
ED’S
EDITOR’S LETTER
Editor David Castle david.castle@wildbunchmedia.co.uk Tel: 020 8996 5089 Art Editor Rachel Long rachel.long@wildbunchmedia.co.uk Assistant Editor Rick Pearson rick.pearson@wildbunchmedia.co.uk Freelance Sub Editor Jon Edwards Contributing Editor Jody Raynsford Online Editor Carys Matthews carys.matthews@wildbunchmedia.co.uk
BLOOPER REEL
I’m not ashamed to admit it, but, when it comes to marathon mistakes, I’ve definitely made my fair share. Quite apart from my experience in the urinals at the Rome Marathon (a story I will take to my deathbed), there have been so many calamitous marathon cock-ups that I don’t really know where to start. What about the time I ate vegetarian sausages for breakfast, only to find that I saw them again at mile 15? Or my wise experimentation with a new top and no Vaseline that saw the rivers run red that day? Or turning up to an off-road run in Ripley, North Yorkshire, only to find that it was supposed to be Ripley, Derbyshire. There’s a good chance that, when it comes to schoolboy errors, I’ve probably blotted my copybook on more than one occasion. Fortunately, for you, Men’s Running is on hand to make sure you don’t follow in my wee-stained, bloody footsteps. On p38, Jeff Archer lists some of the most common clangers and provides advice on what to do – and when to do it! We’re certainly hoping that’s an article our six Project 26.2 members read carefully. Fortunately, every member of the team is going great guns and, with the help of coach Martin Yelling, looks well on course for meeting – or exceeding – their marathon target times. Catch up on their progress on p53. But it’s not all about marathon running. If you fancy swapping tarmac for trail, then check out our feature on p75 and go back to school with our trail courses article. And if you’re looking for some go-faster kit for race day, read our review of some of the best running clobber the market has to offer. As for me, I’m going to go back to the drawing board and start planning afresh for my own May marathon challenge in Edinburgh. I promise to practise what we preach – and avoid a Scottish SNAFU.
Editorial Director Christina Macdonald chris.macdonald@wildbunchmedia.co.uk Tel: 020 8996 5135 Contributors Joy Skipper, Emma Patel, Adrian Monti, Dean Hardman, Rob Kemp, Phoebe Thomas, Nick Anderson, Jeff Archer, Hazel Sillver, Stuart Mailer, Rob Shenton
ADVERTISING To advertise call 020 8996 5058 Commercial Director Allan Pattison allan.pattison@wildbunchmedia.co.uk Tel: 020 8996 5058 Senior Advertising Sales Executive Rhiannon Matthews rhiannon.matthews@wildbunchmedia.co.uk Tel: 0208 996 5090 Advertising Sales Executive Fionnuala Collins f.collins@wildbunchmedia.co.uk Tel: 0208 996 5104 Classified Sales Executive Archie Woodward archie.woodward@wildbunchmedia.co.uk Tel: 020 8996 5113 Circulation & Marketing Manager Helen Knight helen.knight@wildbunchmedia.co.uk Tel: 020 8996 5069 Director Nick Troop nick.troop@wildbunchmedia.co.uk Tel: 07802 761960 Director Kevin McCormick kevin.mccormick@wildbunchmedia.co.uk Tel: 07968 424617 Published by Wild Bunch Media Ltd Gable House, 18-24 Turnham Green Terrace, London W4 1QP Tel: 020 8996 5100 Printed by William Gibbons Tel: 01902 730011
CONTRIBUTORS
TO SUBSCRIBE CALL 0844 245 6920
JEFF ARCHER
Coach and author Jeff talks you through the common marathon mistakes – and how to avoid making them – on p38.
Distribution by Marketforce UK Ltd Blue Fin Building, 110 Southwark Street, London SE1 0SU Tel: 020 3148 3300 No part of this magazine may be copied, reproduced or stored in a retrieval system without prior written consent of the publisher. © Wild Bunch Media Ltd 2014. Men’s Running is a UK publication, published by Wild Bunch Media Ltd, and is not associated with any other men’s running magazines.
To subscribe call 0844 245 6920 UK standard annual subscription rate is £29.97 Europe standard annual subscription rate is £50 Rest of World standard annual subscription rate is £80
DEAN HARDMAN
Running dad Dean discusses how to balance the pressures of parenthood with a busy runnning schedule on p64.
ROB SHENTON
The only way was up for Rob as he tackled the Everest Marathon on p85. Find out how he battled the extreme conditions to make it to the finish.
www.mensrunninguk.co.uk
ISSN 2042-972X
FIVE ISSUES FOR A FIVER
Turn to page 26 and find out how you can subscribe and get five issues for £5.00
April 2014 • mensrunninguk.co.uk 3
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42
CONTENTS
Snooze the man Speed up your recovery with the power of sleep
ISSUE 39 – APRIL 2014 WWW.MENSRUNNINGUK.CO.UK
COVER NAV
16 7
S R UP A E CE R S SP LIS R TEING D
A quick guide to the mag
p34
10 OFF-ROAD MARATHONS YOU HAVE TO TACKLE!
www.mensrunninguk.co.uk
p82
SPRING CLEAN YOUR LIFE!
p38
TECH ON TEST Latest running cameras rated p82
7 easy steps to better running
MARATHON MISTAKES
p50
Schoolboy errors you can avoid p38
moves 8 easy to a killer core
2O
p79
RACE DAY KIT COMBOS REVIEWED
MR39.01_COVER(v5).indd 1
Better sleep faster recovery –here’s how p42
BEAT INJURY
11 ways to think yourself better p60
GRAIN POWER
Fuel up on nature’s superfood p20 £4.50
p60 p75 p42
APRIL 2014
14/02/2014
11:27
Model James Gilbertson Photography Eddie Macdonald Styling Nikki Ahmed Clothing Top: Saucony Shorts: Gore Running Wear Shoes: Saucony
PACEMAKER
11 16
Magic moments Readers discuss their biggest running achievements
Weather warning Songs inspired by the elements in this month’s running playlist
MAN V FOOD
19 20
Nuts for Brazils Boost your immune system with mother nature’s very own vitamin pills Grain power Couscous and bulgar wheat slug it out for the title of grain champion
TRAINING PARTNER
29
Kings of the hill Stay stronger for longer with hill training
34 38 50
Chemical bothers Why purging your body of life’s toxins can make you a cleaner, better runner Comedy of errors 10 marathon mistakes you’ll never make again On the ball Eight Swiss ball exercises to strengthen your core
FEATURES
53 64
Rain or shine The Project 26.2 guys battle through the winter weather
Meet the parents How to juggle kids, fatherhood and running
68
Medallion men Four readers share their gold medal stories
TRAIL ZONE
75 TOP GEAR 79 RACEBOOK 85 92
Take a trail course Master the off-road with help from a trail teacher
Speed demons We round up the best race-day kit on offer
Mountain challenge Our man takes on the Everest Marathon
Head to the wilds 10 off-road marathons you have to try
4 mensrunninguk.co.uk • April 2014
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There’s a coach in every watch. Meet the GPS running watch with coaching features so dialled-in, it might know your abilities better than you do. Forerunner 620 gives you essential running data like distance, pace and heart rate plus a touchscreen, VO2 max estimating and a recovery advisor. And when you pair 620 with HRM-Run you have access to advanced running form coaching data like cadence, vertical oscillation and ground contact time. The 620 is compatible with free training plans from Garmin Connect, which you can send to your watch, for real-time coaching. To learn more, visit Garmin.com/ForerunnerCoach
©2013 Garmin Ltd. or its subsidiaries
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SHOW THE KITCHEN WHO’S BOSS
NUTS ABOUT BRAZIL Boost your immune system and improve your heart health with a handful of mother nature’s very own vitamin pills – Brazil nuts
WHAT ARE THEY? Grown in the Amazon rainforests, Brazil nuts are like nature’s own multivitamin. Rich rainforest soils contribute to a wide range of vitamins, minerals, antioxidants and phytochemicals. They are high in calories and a great source of instant energy, making them especially good for athletes in training and for very active men.
WHY SHOULD I EAT THEM? Recent studies suggest that eating a small bag or handful of nuts four times a week can help reduce heart disease by as much as 30 per cent, as well as satisfying food cravings. Creamy Brazil nuts are one of the few good sources of selenium, a mineral which may help protect against a host of diseases, including cancer, depression and alzheimer’s disease. Selenium also supports immunity and helps wounds to heal. You only need three or four Brazil nuts a day to get all the selenium you require. If that doesn’t convince you, the selenium found in Brazil nuts also plays a key role in prostate health, helping to boost male fertility. One ounce of Brazil nuts (5-6 nuts) contains roughly 190 calories, 19g of fat and 4g of proteins. They also contain other essential minerals, including magnesium, zinc, iron and copper.
WHAT SHOULD I DO WITH THEM? Eat a handful of them on their own as a perfect mid-morning snack to ward off hunger pangs, or kick-start your day by adding them to muesli or Greek yoghurt for a nutritious breakfast. WHERE CAN I GET THEM? Brazil nuts are available in most supermarkets and health food shops, usually sold in 500g bags for around £4.50.
INSIDE MAN V FOOD
P20
FOOD FIGHT: COUSCOUS V BULGAR WHEAT
P22
PRE-RACE DUCK WITH FETTUCCINE
P23
POST-RACE CRUSTED RACK OF LAMB April 2014 • mensrunninguk.co.uk 19
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FOOD FIGHT SLUG HERE
RACK YOUR GRAINS COUSCOUS
VS
BULGAR WHEAT
Per 180g
COUSCOUS
224 kcal 7.74g 0.9g 0.18g 46.2g 1.26g 3.6g 0.036g
BULGAR WHEAT
CALORIES PROTEIN FAT SATURATED FAT CARBOHYDRATE SUGARS FIBRE SODIUM
198 kcal 10.96g 1.31g 0.29g 38.16g 0.54g 4.14g 0.090g
Stats courtesy of www.eatwell.gov.uk
THE JUDGE’S VERDICT:
A
s runners, we tend to focus exclusively on ensuring we eat a good daily amount of carbohydrates (CHO). But have you ever thought about the variety and quality of those carbs and whether they offer any additional nutrients? Try swapping pasta and bread for some alternative grains in your diet. Choosing wholegrain foods typically provides you with more vitamins, minerals and fibre per serving than refined grains. Typically, couscous comes in two varieties – refined and wholegrain. Couscous can be a wholegrain food and a reasonable source of B vitamins needed to keep you healthy. It is pasta made of semolina, a form of wheat
EMMA PATEL, SPORTS NUTRITIONIST
that is very low in saturated fat, cholesterol, sodium and reasonably high in CHO. It is also a very good source of the mineral selenium. Eating wholegrain couscous provides you with a reasonable source of lean, vegetarian protein. Bulgar wheat is one of the lesser-known grains. It is not a variety of wheat but a manufactured wheat product. It differs as it has been pre-cooked and is less processed than couscous. Made from cracked wheat, it can therefore offer more nutrients per serving as it has been cleaned, steamed, dried and then ground into an assortment of different formats including fine, medium and coarse. Bulgar wheat is also very low in saturated
fat, cholesterol and sodium and has less CHO per serving. However, it also has a substantially lower glycemic index than couscous resulting in less of an impact on your blood glucose after eating, helping you to control insulin spikes and your appetite. The clear winner here is bulgar wheat. It doesn’t lose much from its minimal processing, contains lots of micronutrients and has higher protein content than couscous. That means it’s an ideal foundation for meals providing energy to power you through your run, as well as aid with recovery. However, the overall nutrition of your meal will depend on what you put on top of your grains, so choose wisely.
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REVIEWS
•
PREVIEWS
•
R AC E S TO R U N
Racebook • 88 STUBBINGTON 10K • 92 OFF-ROAD MARATHONS • 94 RACE DIARY
ON TOP OF THE WORLD Altitude sickness, stomach bugs and extreme cold – our man tackles the Everest Marathon, one of the world’s toughest races words Rob Shenton photography iStock
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Above: Runners tackle the challenging slopes of the Everest Marathon Right: Rob Shenton battles on through altitude sickness and extreme exhaustion Far right: A delighted Rob poses with his medal at the finish
R
ob, it’s OK, sit here and we’ll look after you. You need to drink more fluids; how much have you drunk so far? Let’s look at what you’re carrying in your rucksack and see if we can shed weight.” I start to understand what’s happening now. “No, I’m fine; honestly, I’ll be all right.” “We’ll be the judge of that, Rob. We are looking after you now.” If the truth be known, I am shattered and just under halfway through the highest marathon in the world. I really don’t know how I’m going to do the next 13 or so miles. The Everest Marathon has been running since 1987. It has a place in the Guinness Book of Records as the marathon with the highest start line in the world. Many hours previously, I had lined up on the start line with just over 70 other hardy individuals. It was 6.30am, the temperature was around minus-15 and I really did not expect my race to unfold the way it did by the time I’d got to the 13-mile point. Any traveller to the Everest region has to contend with the effects of high altitude, which commonly occurs at altitudes above 2,500 metres. The average altitude of the Everest Marathon is approximately 4,000
Adrian R Davis
Paribarten Rai
Racebook review
metres from the start line at 5,184 metres. The effects of altitude are compounded by the extreme physical exertion of just getting to the start line itself. The journey for many starts some two weeks beforehand, when the competitors fly into the small and dangerous airstrip at Lukla, the gateway to Everest. It is famed for its ‘controlled crash landings’, where everything is down to the pilot’s skill and judgement. Having survived this, you then start the acclimatisation climb to the start line. Add to this, the risks of getting sick due
I WOKE UP EARLY IN THE MORNING WITH THE AWFUL FEELING I WAS ABOUT TO BE ILL, VERY ILL to stomach bugs, as well as coping with the extreme cold, and this makes for a very difficult and demanding race. The competitors most attracted to this race seem to be fell runners. I have only done two fell runs in my life. I recalled the pain of
them and the promise I made to myself: that I would never do a fell run again. So why, oh why, had it not occurred to my addled brain that running in the Everest Marathon might be similar? These were just some of the thoughts that occurred to me during the 14-day trek to the summit.
ILLNESS
Each day starts with the Sherpas and guides attached to your group delivering what is known as ‘bed tea’ (or black tea, to you or I). After this, you go through what will become the daily ritual of packing up your sleeping bag, performing your ablutions and then turning up a few minutes later for breakfast, which will inevitably be porridge, toast and more black tea. All was going well for me until two days before the start of the race, when I woke up early in the morning with the awful feeling I was about to be ill. Very ill. This is bad enough when you have western plumbing and good sanitisation. But when you only have a hole in the ground, a torch and a toilet roll, you know it’s really going to be an ordeal. The trek that day took us to 4,900 metres and in normal conditions would have taken three to four hours. It took me closer to nine. I welcomed
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A t h l e t e : t i m o t h y o l s o n P h o t o : D A m i A n o l e v A t i D o l o m i t e s , i t A ly
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