Mrminimag

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

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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14/02/2014 18:11

Too hot? Too cold? Too wet? Too windy? If there’s one thing we’re obsessed about, it’s the weather. So why not celebrate that with a weather-themed playlist

H

ands up who has ever used the weather as an excuse not to run? As runners, we complain about the weather even more than we do about our injury niggles – and that’s really saying something.

Popular excuses include: “I would have bagged a PB, if only that tropical cyclone hadn’t slowed me down in the last mile”; “I was running really strongly until I was temporarily blinded by an enormous bead of sweat”; “I could have cracked the three-hour barrier if my shoes/ kit/hair/eyebrows hadn’t been waterlogged.”

Yes, the weather can hide a multitude of sins. But at some point we all have to say: “Enough is enough, man up and get out there to do battle with the elements.” If we have some auditory ammunition in our armoury, then all the better. So, this issue, we’re cherishing the climate in our weather-themed playlist selection.

We were overwhelmed by the response to our theme this month, with a record number of suggestions.

And no one, mercifully, suggested Crowded House (probably because we’d already warned you about doing so). I’d like to say we struggled to whittle down the choices to the select 25, but some of the suggestions should never be shared in public!

If you’ve got an idea for a playlist theme, tweet it to us (@mensrunninguk) or post it on our Facebook wall (facebook.com/mensrunningmagazineuk).

Thanks, as ever, for all your fantastic suggestions.

You’ll find the full collection on our Spotify profile at http://open.spotify.com/user/mensrunning.

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16 mensrunninguk.co.uk • April 2014

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14/02/2014 18:15

CLIMATE CONTROL

1. 92° FAHRENHEIT POP WILL EAT ITSELF Suggested by Luke Bosman

2. PURPLE RAIN PRINCE Suggested by Jordy Chestwaders Jordan

3. SUNSHINE ON A RAINY DAY, ZOE Suggested by Colin Dalglish

4. RAIN THE CULT Suggested by Colin Dalglish

5. CATCH THE SUN DOVES Suggested by Anthony Durkin

6. WEATHER EXPERIENCE PRODIGY Suggested by Craig Hampton

7. NOVEMBER RAIN GUNS N ROSES Suggested by Jez Turner and Gareth O’Hanlon

8. STEAL MY SUNSHINE LEN Suggested by Steven Spriggs

9. SUNSHINE AND LOVE HAPPY MONDAYS Suggested by Luke Bosman

10. HERE COMES THE RAIN AGAIN, EURYTHMICS Suggested by Luke Bosman

11. THUNDER PRINCE Suggested by Scott Goodwin

12. SUMMER RAIN BELINDA CARLISLE Suggested by Rob Prouten

13. COLD AS ICE M.O.P Suggested by Craig Davie

14. HAVE YOU EVER SEEN THE RAIN, THE RAMONES Suggested by John Cunningham

15. WALKING ON SUNSHINE KATRINA AND THE WAVES Suggested by George Furmage

16. NO RAIN BLIND MELON Suggested by Steve Claringbold

17. SUN IS SHINING BOB MARLEY Suggested by Paul O’Brien

18. WHEN THE SUN GOES DOWN, ARCTIC MONKEYS Suggested by Richard Edwards

19. THE SUN ALWAYS SHINES ON TV, A-HA Suggested by Eddie Bell

20. CAN’T STAND THE RAIN, MISSY ELLIOT Suggested by Steve Claringbold

21. 99 IN THE SHADE BON JOVI Suggested by Warwick Helps

22. IT’S RAINING MEN THE WEATHER GIRLS Suggested by Rob McMahon, Simon Gardner

23. SUNBURN MUSE Suggested by Keith McCallion

24. WHY DOES IT ALWAYS RAIN ON ME? TRAVIS Suggested by Andy Dickson

25. HAIL HAIL PEARL JAM Suggested by Tim Hogarth

April 2014 • mensrunninguk.co.uk 17

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14/02/2014 18:15

PRE-RACE RECIPE

DUCK WITH FETTUCCINE This is a great way to eat pasta – in a rich, sweet sauce with flavoursome protein-rich duck breast. Any pasta shape suits if you can’t find fettuccine

IN GRED IEN TS Serves 2 ■ 1 tbsp honey ■ 1 tsp soy sauce ■ 2 tsp Dijon mustard ■ 2 duck breasts ■ 130g fettuccine ■ 1 tbsp olive oil ■ 2 shallots, peeled and diced ■ 150g asparagus, woody ends removed and halved

M ET HO D 1. Preheat the oven to 200°C (400°F), gas mark 6.

2. Mix together the honey, soy sauce and mustard. Marinate the duck breasts in the mixture for at least 30 minutes.

3. Heat a frying pan until hot and add the duck breasts, skin side down, and cook for 4-5 minutes, until dark golden, then turn over and cook for 1-2 minutes before finishing off in the oven for 5-8 minutes (depending on how pink you like your duck).

ON YO U R PLATE

4. Meanwhile, cook the fettuccine in boiling water as per pack instructions.

P ER S E RV ING

5. Remove the duck from the oven and leave to rest for 4-5 minutes.

6. Heat the olive oil in a frying pan and cook the shallots for 2-3 minutes before adding the asparagus. Cook for a further 3-4 minutes then pour in the remaining marinade and heat through.

CALORIES 929 FAT 67.9g (Sat: 18g)

PROTEIN 31.7g

CARBS 51.2g (Sugars: 15.8g)

22 mensrunninguk.co.uk • April 2014

MR39.22-23_FUEL-Recipes.indd 22

7. Slice the duck and add to the pan, along with the drained fettuccine. Toss together well and serve.

words and photography Joy Skipper

12/02/2014 16:42

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Think positive 60 mensrunninguk.co.uk • April 2014

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11

ways to beat your injury with the power of the mind words Evie Serventi

14/02/2014 18:08

MASTER THE MIND

1 BELIEVE IT

VALUABLE LESSON I started shifting my focus to the word ‘joy’ and it became my mantra. I thought about why I was running, how much I enjoyed running as a hobby and how good I felt after a run. I relaxed, slowed down and stopped thinking negatively about chasing a PB. I just ran. My muscles relaxed, even smiling seemed to help. By the time I crossed the finish line in Central Park, I was enjoying the moment. And I’d done even better than I thought, finishing in 3hrs 17mins. The most valuable lesson I learnt was that mental fitness can make or break you, regardless of how fit you are, as new research has found.

Dr Clare Ardern from La Trobe University in Melbourne released a report in 2013, which found that athletes with a positive attitude towards being injured, and during recovery, had a greater chance of returning to their previous level than athletes who had a less positive psychological response to injury and during recovery.

2

TEMPO TRAIN YOUR BRAIN

The value of mental fitness is gaining traction in sport in terms of improving and sustaining performance, managing pain and, at the elite level, helping athletes manage the pressures of competitive sport with help from a team of experts including sports psychologists.

For the average runner, however, for whom running is a vital part of life, while physically recovering is a structured and measurable process - seek and follow expert advice, rest, follow a rehab plan and start back slowly - developing your own mental training tactics is also essential as part of your recovery.

BE IN THE NOW 4 AND MANAGE EXPECTATIONS “It’s vital not to compare yourself to the past,” says Sarah Russell, running and biomechanics coach. “Use the past as a guide in terms of returning to running, but don’t automatically assume you will be back right where you were. And realise that it’s OK not to be!

“Manage your expectations and re-set quickly, drawing a line in the sand, particularly with long-term injury.

It’s about being in the moment. Live in the now and be content with where you are and allow your body time to recover.”

5 SELF-CHECK-IN

“Schedule ‘mental fitness’ into your daily routine, just as you do with your run,” says sports performance coach and psychologist Pete Cohen. “Focus on exercising your mind, and seek out others who have had a similar injury, and ask them what they did to stay strong and positive. Lots of personal trainers today specialise in recovery and can provide mental support.

“Set up a clear plan and use a wall chart to map out your short and long-term goals, and stick to them,” says Hagger, who says planning and consistency are vital for staying positive.

GRANT PIRIE

marathon runner, East Sussex

3 VISUALISATION AND IMAGERY

Murray took me through a few simple exercises using positive and negative visualisation techniques to demonstrate the impact your attitude can have on your body. The results were astounding. When I visualised negative images and thought about a stressful situation, my resistance was futile, my muscles weak.

Then I visualised a happy experience and thought about things that bring joy to my life, my muscles were strong and my resistance good. The same results occurred when testing my flexibility. Fast forward to race day, and it’s easy to see how runners’ nerves, fears of injury and PB pressures affect physical performance.

“Imagining yourself and the steps you need to take to achieve your goal of getting back to full fitness builds mental strength,” says sport and health psychologist Prof Martin Hagger, who works with elite athletes at Curtin University in Perth, Australia.

CASE STUDY

N

ovember 2010.

I was running in the New York Marathon, my first 26-miler, and while training had gone to plan, I’d lost my mojo on race day.

My rhythm was off, I was preoccupied with working out toilet breaks, and by mile 10 it felt like I was running backwards as an old calf injury flared and leg cramps kicked in. I was fuming and resentful, bringing new meaning to the term ‘negative splits’.

Panic rose as each step took more and more effort. My brain was a battlefield: stubbornness to keep going pushed against doubt and pain, which kept nagging me to stop. I tried to block out my fears by focusing on the crowd. Suddenly I heard a shout above the cheers of the crowd: “Looking strong, Evie, keep it up! Run with joy, sister!”. It was a turning point.

Sports therapist Alan Murray (www. botanicahealthandsport.co.uk) says Ardern’s findings ring true in his experience, and he gives clients mental fitness tips as part of their treatment.

He says simply believing your injury will heal can make a huge impact on your physical recovery.

“Injured runners instinctively focus on the physical aspects of healing, without paying attention to their attitude,” he says. “Clients can be quite negative when they first walk in, especially if they have seen several different therapists and their injury persists. Some simply don’t believe they will recover; their negativity manifests physically by way of fatigue, muscle soreness and tension.”

“After three unsuccessful attempts at 26.2 miles due to overtraining and injury, it was time to take stock. I sought expert advice on physical and mental aspects of training. My weekly mileage (65 miles+) took a back seat to quality sessions, reducing volume and increasing the enjoyment.

I became flexible with my training plan and saw a missed session as a chance to recover. My goals changed from finishing the marathon in 3hrs, to finishing the marathon. I introduced positive visualisation and the mantra ‘I’m fit and I can run’ from my training partner (and girlfriend) who, despite suffering an injury for almost two years, inspired me with her active recovery and approach to training. I took her positivity – and ran with it – finishing VLM in 2013 in 3hrs 17mins.”

April 2014 • mensrunninguk.co.uk 61

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MEET THE

EXPERTS COACH | YELLING PERFORMANCE

THE STORY SO FAR

MARTIN YELLING (PHD)

A former international runner and elite multisport athlete, Martin now helps runners of all abilities hit their goals.

Martin is the founder of running podcast Marathon Talk. He lives in Dorset with his much faster wife and family and enjoys running the Jurassic Coast. www.yellingperformance.com

APPAREL | BROOKS

MICHAEL EAST

Brooks’ marketing manager, Michael won the 1,500m in the 2002 Commonwealth Games and came second and third in 2002 and 2003 in the European Cup. He reached the final at Athens 2004 and was the only British male to reach an individual athletics final on a track. www.brooksrunning.co.uk

NUTRITION | MAXINUTRITION

GARETH NICHOLAS

Gareth studied Exercise Physiology BSc (Hons) and Human Performance at Brunel University and has been working in sports nutrition for five years. He combines his sports science knowledge with nutritional expertise to help athletes of all levels fuel their success. www.maxishop.com

PHYSIOTHERAPY | PHYSIOTHERAPY LONDON

OUR SUPER SIX HAVE COMPLETED THE FIRST FOUR WEEKS OF THEIR TRAINING PROGRAMME, LARGELY IN ONE PIECE. BUT ARE THEY PLEASED WITH THEIR PROGRESS?

J

anuary can be a tough month in any marathon training schedule. Colds, niggles and the incessant rain can all play havoc with spring marathon preparations. Fortunately, our team seems to be riding the storm, both metaphorically and literally. With the help of coach Martin Yelling, the sessions are being bagged and mileage is heading up.

Not that it hasn’t been challenging. But being part of the team has added that little bit of extra impetus and motivation to keep clocking up the miles, no matter what the elements throw at them. With a little bit of flexibility and a sprinkling of good luck, they’ll be toeing the line in their big events.

ANNE ROEBUCK

Director and founder of Physiotherapy London, Anne leads an elite team of physios, all of whom specialise anatomically. She combines her passion for both sport and health by bringing physios with pro sport experience together under one roof. www.physiotherapy-specialists.co.uk

RETAIL PARTNER | RUNNERS NEED

KIRSTY JOPSON

Marketing manager of Runners Need, Kirsty has been running for over 13 years and participated in marathons across the world. You’ll find specialist running retailer Runners Need at 31 locations across the UK and Ireland (including 17 stores in London) and online. www.runnersneed.com

TIMING | GARMIN

ANDREW SILVER

European product manager for Garmin’s fitness division, Andrew has a background in competitive running and triathlon. He now takes part in whatever activities the Garmin team need him to do next. He advises our runners on how to make the most of their watches. www.garmin.co.uk

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If you want to follow Owen’s progress, check out his blog at www.marathon-training.co.uk/author/ OwenCooper or follow him on twitter @wolvesplumber

OWEN COOPER 66 SELF-EMPLOYED PLUMBER

WOLVERHAMPTON

G

etting out on the cold wet nights has been a real challenge but I have not been as focused and dedicated (my wife would say obsessed) to achieving my marathon goal since I broke the magical three-hour barrier for a marathon 30-odd years ago.

I have had a problem with my IT band but the exercises my physio advised me to do, together with a sports massage every week, have managed to sort me out. She did advise that it might be a good idea to have my gait checked out and to make sure I was wearing the right shoes. So I went to Runners Need in Birmingham, where I met Gareth who set me off on the treadmill. Afterwards, he showed me on video the way I was running classed me as a neutral runner and the Brooks Glycerin shoes I was running in were ideal.

He did suggest that for very long runs, when runners begin to get tired and lose their form, a guidance shoe like the Brooks Ravenna 5 would be beneficial.

I have found running the fast-paced sessions in my plan a real challenge. One session was particularly tough. It’s four miles easy, four miles at marathon pace and then four miles easy. The first four were really slow. I managed to pick it up to marathon pace for the next four but the last four were barely a jog. I just have those bad sessions now and again. You just have to accept them and get the miles in the bank.

I am really looking forward to next month’s running as I get to do a couple of races and I’m already getting itchy feet.

RUNNER ON THE SPOT What has been your toughest session this month?

One long run I went on was a killer. It wasn’t the pace; it was just because it was cold and raining and I just didn’t feel like running.

What’s your favourite post-workout meal?

I love food so anything goes!

What’s your total number of runs in January?

I managed to get 23 sessions under my belt this month.

“I HAVE FOUND RUNNING THE FAST-PACED SESSIONS IN MY PLAN A REAL CHALLENGE” regularly and complete some mixed paced running workouts, including 6x3-minute efforts at an impressive sub 7mins 30secs mile pace for each effort. He’s also racked up his highest weekly mileage for over 20 months covering over 52 miles.

Owen’s been experimenting with gels on long runs and these haven’t been entirely agreeable! It’s important to be fuelled and hydrated but not overly so. Find out what works for you. The best time to do this is in training runs. Don’t leave it until race day and multiple loo stops to find out!

What’s your favourite running tune this month?

I never run while listening to music; if I can get off-road and leave my hearing aids at home (the joys of getting old), then the peace and quiet is beautiful.

Tell us a post-run secret.

I think it is important to stretch and get yourself rehydrated with water, but that’s about it.

MARTIN SAYS…

Owen has had a little head cold in recent weeks that has dampened his training but he’s still managed to get out and run 54 mensrunninguk.co.uk • April 2014

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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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April 2014 • mensrunninguk.co.uk 85

14/02/2014 15:49

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

86 mensrunninguk.co.uk • April 2014

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