SHORT & SWEET: 20 OF THE BEST 5K AND 10K RACES WWW.WOMENSRUNNINGUK.CO.UK
FEEL FIT LOOK FAB
TOP TRAINING SESSIONS THAT REALLY WORK!
NEW RUNNER
12 tips to get you started today
IT’S YOUR TIME!
REAL LIFE
‘I’ve run 46 marathons – and I’m still going strong!’ Meet the inspirational 65-year-old
MARATHON TRAINING
How to get it right
Hello, sunshine!
Why running outside is good for your health
IMPROVE YOUR RUNNING One easy way to boost fitness
Get set for your first obstacle race!
6 BEST
BREAKFASTS Fuel those morning runs
RUN 10K WITH US! SEE P20 FOR DETAILS WR51_001.indd 1
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TRAIL ZONE
Learn key off-road lessons INJURYPROOF YOUR BODY 8 moves to keep you running well APRIL 2014 – £4.00
13/02/2014 12:07
Editor’s note
Faster fitter female
No excuses when you’re inspired
FIND OUT MORE ABOUT THE WOMEN’S RUNNING 10K RACE SERIES EVENTS FOR 2014 AT WR10K.CO.UK
In this job, there’s always a good reason to go out and run. The readers who write to me on a daily basis with their amazing stories are ordinary people who inspire me all the time. When I have a bad day, feel tired, think I’m coming down with something and use all of these excuses as a reason to skip a run, I open my inbox and find an email from someone who has overcome adversity by running. Quite often, I receive emails from women who have beaten life-threatening illnesses and gone on to complete marathon after marathon, or readers who have overcome depression or tragic life events and used running as their survival tool. I find it amazing and inspiring that so many women have such inner strength. If you’ve been running for a while now, think about who you can inspire to take up running and change their life for the better. In this issue, we meet an amazing lady, Penny, who took up running later in life and has since completed 43 marathons. What’s more, she’s getting fitter and faster. Who said that getting older means you gets slower? See page 22. If you want to challenge yourself to get fitter or try something new, find out how you can get in shape for an obstacle race on page 38. If you’ve been injured and are nervous about starting up again, find out how to return to running safely, on page 42. If you’re gearing up for your spring marathon, find out how to avoid common training mistakes that many runners often make on page 30. Or, if you prefer a shorter distance, read our rundown of the best 5K and 10K races on page 34, and you may just find your next challenge. Speaking of which, if you’d like to run a 10K this summer, sign up for the Women’s Running 10K Race Series. We’ve got ten events in ten different locations nationwide. Visit wr10k.co.uk or see page 20. Keep in touch on our Facebook page or Tweet me anytime.
2012 {AUGUST {APRIL 2014 }} Editor-in-Chief Christina Macdonald chris.macdonald@wildbunchmedia.co.uk Tel: 020 8996 5135
Chief Sub Editor Claire Chamberlain
claire.chamberlain@wildbunchmedia.co.uk
Freelance Sub Editor John Carroll Art Director Xavier Robleda artdirector@wildbunchmedia.co.uk
Online Editor Carys Matthews
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Social Media Intern Katy Roberts katy.roberts@wildbunchmedia.co.uk
Fitness Editor Anne-Marie Lategan editorial@womensrunninguk.co.uk
Contributing Editor Lisa Jackson
editorial@womensrunninguk.co.uk
Coaching Editor Phoebe Thomas
editorial@womensrunninguk.co.uk
Commercial Director Allan Pattison allan.pattison@wildbunchmedia.co.uk Tel: 020 8996 5058
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Classified Sales Executive Archie Woodward
archie.woodward@wildbunchmedia.co.uk Tel: 020 8996 5113
Circulation Manager Helen Knight helen.knight@wildbunchmedia.co.uk
Marketing Assistant Paul Clayton paul.clayton@wildbunchmedia.co.uk
Christina Macdonald Editor-in-Chief
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T H I S M O N T H , W E A S K E D O U R C O N T R I B U TO R S … Muddy obstacle races… great fun or just too muddy? ‘The appeal of mud runs depends on whether they’re accompanied by freezing weather - I won’t be entering a mud run where organisers have to break the ice on the water obstacles any time soon. But I enjoyed Hellrunner!’ Lisa Jackson
‘I’ve never done an obstacle race, but I do love muddy trail races. I did the Grand Union Canal Half last November and loved every muddy minute! There’s something extremely liberating and enjoyable about splashing through muddy puddles!’ Carys Matthews
‘Getting wet and muddy somehow makes you feel more satisfied, but I hate trying to get my trainers clean and discovering that bit of mud I missed behind my ear.’ Juliet McGrattan
Music & movement What the Women’s Running team is running to this month… Claire Chamberlain, Sub Editor – Riptide, Vance Joy Christina Macdonald, Editor-in-Chief – Time To Burn (Club Mix), Storm Carys Matthews, Online Editor – One Day, Sharon Van Etten Rhiannon Matthews, Senior Sales Executive – Where Love Lives, Alison Limerick
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NEXT ISSUE ON SALE 27 MARCH 2014
Jeff Archer, Lara Dunn, Lily Dyu, Jill Eckersley, Liz Hollis, Nell McAndrew, Juliet McGrattan, Jo Scott-Dalgleish, Katherine Selby, Hazel Sillver, Ben Walsh
Published by
Wild Bunch Media Ltd 1st Floor, Gable House, 18-24 Turnham Green Terrace, London W4 1QP
Printed by
William Gibbons
Distribution by
Marketforce UK Ltd, Blue Fin Building, 110 Southwark Street, London SE1 0SU Tel 020 3148 3300 To advertise call 020 8996 5058 To subscribe call 0844 245 6918 Website: www.womensrunninguk.co.uk 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. Women’s Running is a UK publication, published by Wild Bunch Media Ltd, and is not associated with any other women’s running magazines. The UK standard annual subscription rate is £27.97 for one year The Europe standard annual subscription rate is £50 for one year The Rest of World standard annual subscription rate is £80 for one year ISSN 2042-0242
Combined ABC Print and Digital Editions Circulation is 25,842
★★ AWARD-WINNING MAGAZINE ★★ Circulation Excellence By A Smaller Magazine (ACE Press Awards) Consumer Magazine of the Year (PPA Independent Publisher Awards) Consumer Magazine of the Year (PPA Customer Direct Awards)
13/02/2014 15:43
CONTENTS APRIL 2014
GET RUNNING
20 RUN 10K WITH US!
Enter the WR 10K Race Series today!
GYM RUNNER
38 OVERCOMING OBSTACLES
54
INJURY-PROOF YOUR BODY Eight moves to strengthen up
Get fit for your adventure race
24 12 GOLDEN RULES FOR NEW RUNNERS 42 BOUNCING BACK FROM INJURY Follow these and enjoy every run
How to stay positive and get back on track
28
46 HIGH AND MIGHTY
30 MAKE NO MISTAKE
50 HELLO, SUNSHINE!
COACH’S CORNER WR coach Phoebe Thomas has the answers
Marathon blunders – and how to avoid them
34
Fell running for beginners
Get a much-needed natural light boost
TAKE FIVE (AND TEN!) This year’s top 20 5Ks and 10Ks
22
PERSONAL BEST
60 THE TWO TRAINING SESSIONS
60
YOU NEED TO DO It’s time to step it up a notch
30
62
WHILE YOU WERE SLEEPING Snooze your way to better fitness!
TRAIL ZONE 24 50
66 SWOT UP ON OFF-ROAD SKILLS The best trail courses, workshops and classes
70 HIMALAYAN HIGH → One woman’s adventure, racing around the world’s eighth-highest mountain
62 66 38
NUTRITION 54
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76 RUNNERS, START YOUR ENGINES Join the breakfast club
78 SAVED BY THE GEL Fuel your runs on the go
80 NUTRITION: NEED TO KNOW Your food questions answered
THIS MONTH ON THE COVER Cover photo Eddie Macdonald Cover styling Kellie Daggett
Cover hair and make-up Bea Burton using Paul Mitchell Cover model Lisa Cook @ MOT Clothing Women’s Response Cup Tank Top, £30, adidas (www.adidas.com); Engineered Compression Bra (just seen), £35, Striders Edge (www.stridersedge.com); Run Lux Mod Short, £30, Saucony (www.saucony.co.uk)
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TEMPTING TREATS Our pick of top sumptuous snacks
April 2014 www.womensrunninguk.co.uk
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RUN 10K WITH US! 2014
OUR KIT PARTNER KALENJI
Our official kit partner is on hand to provide you with the perfect kit for your training and WR 10K race! Kalenji Kiprun is a complete range of performance running shoes and textiles developed specifically for running on the road. Designed with expected distance to the fore, the Kiprun range is perfectly suited for all female runners, particularly those looking for performance. We love the Kiprun Race T-shirt, £24.99, Kiprun 3/4 Tights, £24.99, and Kiprun MD Shoes, £59.99. To see Kalenji’s extensive range of women’s clothing, head to www.decathlon.co.uk and visit the running page.
Enter our Women’s Running 10K Race Series today
fter the success of last year’s Women’s Running 10K Race Series, we’re thrilled that our 10K events are back for a second year. And with ten events being held nationwide in 2014, there’s sure to be a race near you, so you can join in the fun! We’re looking forward to meeting more of you and running alongside you in 2014, so come along and say hello to the Women’s Running team, have fun running with friends and experience the achievement of completing a fun and friendly 10K.
A
NELL’S BACK! We’re delighted to announce that Nell McAndrew is returning as our Race Ambassador for a second year running. Despite having recently given birth to her beautiful baby daughter, she took part in our Nottingham 10K last year, coming fourth in a time of 44 minutes! ‘Women should sign up for the Women’s Running 10K Race Series because it’s a friendly event, so whatever your goal – whether you’re a first-timer or looking to set a new PB – everyone is welcome,’ says Nell. ‘Finishing the run is a real boost for confidence and self-esteem. You will feel proud of yourself – and so you should! Collecting a fab goody bag and a medal at the end is the icing on the cake.’ And, adds Nell, the atmosphere is relaxed and welcoming. All abilities can come along and take part, so you don’t need to worry about whether or not you are a fast runner.
‘Understandably, some women can feel a bit intimidated at the thought of racing with men, so the Women’s Running 10K Race Series is great for those who prefer a less competitive atmosphere.’ And it’s fun for all the family! ‘Even though this is a womenonly event, men don’t have to feel left out!’ Nell continues. ‘They can still be there to support you. It’s a family friendly environment, so the kids can have a good run around too. Having lots of people to cheer all the runners on makes the race even more special.’ WHAT YOU CAN EXPECT Each 10K race will offer you the chance to meet (and run with!) Women’s Running experts, take part in a group warm-up led by a fitness expert, pacers for all abilities to help you achieve your race goal, friendly staff on hand to answer any queries you may have on the day, a baggage area for your belongings while you run, a technical T-shirt for all finishers and a goody bag worth more than £30 featuring some great items. Ideal for beginners and more experienced runners – everyone’s welcome at these fun, friendly events. What’s more, if you sign up with a group of three or more friends, you’ll receive a discount on the entry fee! You can sign up today by visiting our website, wr10k.co.uk. Have fun training and we’ll see you on race day! © EDDIE MACDONALD
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OUR OFFICIAL CHARITY PARTNER The need for Breakthrough Breast Cancer’s work has never been greater. Breast cancer is still the most common cancer in the UK, with 50,000 women and 400 men diagnosed every year. The disease kills 1,000 women every month, which is why Breakthrough Breast Cancer is committed to stopping women getting – and dying from – this disease. Breakthrough’s work is only possible due to the generosity of the public. The charity needs £20 million each year to continue its vital work to improve early diagnosis, develop new treatments and prevent all types of breast cancer. The money you raise by joining the Women’s Running 10K Race Series will help save lives. Gavin Gowlett, National Participation Executive at Breakthrough Breast Cancer, says, ‘We’re really excited to be the official charity partner for the Women’s Running 10K Race Series. Signing up to one of these 10K races is a great way to keep fit, have fun with your friends and help raise much-needed funds for our breast cancer research. One thousand women die every month from breast cancer in the UK and we are dedicated to stopping this from happening.’ Breast cancer can affect everyone. Mother of two and keen runner, Sandra Dale (right), who was fundraising for Breakthrough Breast Cancer in memory of her mum, who died from the disease, found a lump in her breast in 2010. She was diagnosed with stage 3 breast cancer and, since her diagnosis, has had a mastectomy, a hysterectomy and also had both ovaries removed. But she hasn’t stopped running and fundraising. Sandra says, ‘All I can do is focus on the here and now and that’s why I decided to start running again.’ Read Sandra’s full story in the next issue of Women’s Running.
‘Ideal for beginners and more experienced runners – everyone’s welcome at these fun, friendly events’
Sandra is determined to keep running
FIND A RACE NEAR YOU!
Pick a race from the list below and enter online today at www.wr10k.co.uk
OUR NUTRITION PARTNER 9BAR
9bar HQ believes in the benefits of eating well, keeping active and living life to the full. So it’s thrilled to be supporting the Women’s Running 10K Race Series as official nutrition partner, to help you fulfil these objectives, as well as make new friends and have lots of fun along the way. 9bar naturally contains essential fatty and amino acids, providing energy and cellular repair, while helping to protect against stress and inflammation, which is often experienced during long periods of training and competition. So, having a 9bar after the 10K will also help you with that much-needed muscle repair post-event and get you ready for your next adventure. For more information or to buy online, visit www.9bar.com
3 May London, River Lee Country Park 10 May Birmingham, Sutton Park 24 May Cardiff 21 June Southampton 5 July Milton Keynes 19 July Nottingham 26 July Liverpool 2 Aug Bristol 6 Sept Glasgow 27 Sept London, Finsbury Park
REAL RUNNERS
Here’s what last year’s runners thought of our 10K races! ‘Water stations were plenty and the marshals and Heart Bristol Radio were great – I especially enjoyed crossing the finish line with my little girl holding my hand. Thank you!’
‘What a fab race! It was so organised – I loved every minute of it. My pacer, Anne-Marie, was amazing and a pleasure to run with. My time was 58 minutes – well chuffed with that! I’m very happy.’
‘Fabulous race, lovely atmosphere and great organisation! Loved the medal design and the goody bag. Bring on the next one! Thank you.’
Sharon Chard, via Facebook (Bristol 10K)
Nicola Harper, via Facebook (Nottingham 10K)
Sarah Mortimer, via Facebook (London 10K)
‘A truly fabulous event – incredibly friendly staff and people.’ Eleanor Devivier, via Facebook (Bristol 10K)
ENTRIES NOW OPEN! Faster fitter female
VISIT WR10K.CO.UK www.womensrunninguk.co.uk April 2014
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beginners
01 HAVE A GOAL
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Knowing what your goal is and keeping it in mind is the best kind of motivation. Importantly, your goal should be yours and yours alone (your friend might have her sights set on a half marathon, but if this isn’t something that excites you, it’s not going to inspire you to train and may well leave you feeling so daunted you start skipping runs altogether). It should also be achievable, so you don’t lose heart, and not so far in the future that you lose sight of it. A great example of a new-runner goal is to enter a 5K race that’s roughly 12 weeks away (achievable? Tick. Realistic time frame? Tick). MOTIVATION
02 VISUALISE IT Lacking a little self-belief ? Before you head out for your run, close your eyes and picture yourself achieving your goal. See yourself running just that little bit further to the next lamppost, or imagine the crowds of people clapping and cheering as you cross the finish line of your first race. Your mind is a powerful tool, so think positive and believe in yourself.
GOLDEN
RULES FOR NEW RUNNERS
01 FOLLOW A PLAN
Finding a training plan that will build your running up slowly and progressively is key. The correct training plan for your ability will help to give you something to aim for each run, keep you on track and help prevent you doing too much too soon. Check out www.womensrunninguk.co.uk for some great beginner training plans. TRAINING
02 KEEP IT STEADY A common mistake made by new runners is to head out of the door brimming with enthusiasm and start running at full pelt. This will only result in you feeling out of breath and thoroughly disheartened within about 30 seconds. When you first start out, a slow jog is all that’s needed. Aim to run at a pace at which you could still hold a conversation. 03 BUILD UP GRADUALLY
03 TRY A MANTRA Struggling on a tough run? Repeating a mantra (a simple word or phrase) in your head can help keep you going. Simple options include, ‘Easy’ or ‘Breathe’, but choose whatever works for you. A mantra will help to focus your mind, steady your running rhythm and can also help to regulate your breathing – powerful and effective.
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Running is a wonderful way to get fit and healthy! Follow our 12 tips to help you make the most of every session
Trying to push yourself too far too soon will leave you feeling at best, discouraged, and at worst, injured. You may have heard of the ten per cent rule – you should never increase your weekly mileage by more than ten per cent. So, if you currently run five miles a week, the most you should increase to the following week is five and a half miles. It may sound like slow progress, but it will help prevent you having to take time out from running completely due to injury.
Words: Claire Chamberlain
April 2014 www.womensrunninguk.co.uk
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beginners
POST-RUN RECOVERY
01 DON’T STOP SUDDENLY
After a run, keep moving! If you stop suddenly, blood can pool in your legs, which can lead to feelings of dizziness or fainting. Your best bet is to cool down by slowing to a gentle jog for a few minutes, followed by five to ten minutes of walking. And then…
02 STRETCH
NUTRITION
01 FUEL UP PROPERLY
Even if weight loss is one of your running goals, you still need to eat well in order to fuel your runs. Remember, carbohydrate is your friend! To keep your energy levels high, ensure you eat lots of good-quality carbohydrates, such as porridge oats, wholemeal bread, potatoes, sweet potatoes, pasta and rice. You’ll probably need to eat some quick-release carbohydrate half an hour before your run, too – try a banana, a cereal bar or a handful of dried fruit.
02 ON-THE-GO FUEL Remember, you only need to take an isotonic sports drink or gel with you if you’re going to be out running for more than an hour. If this is the case, try out a few different brands to see which works well for you (never try a new gel on race day, as it might upset your tummy). For short runs of less than an hour, you don’t need to worry about these – water will suffice.
Yes, the often-neglected section of the runner’s repertoire! There has been much debate about how important it is to stretch, but the general consensus is that following a run and your cool down, you should stretch the major muscles in your legs to help prevent injury. Hold each stretch for at least 30 seconds, but ideally a minute. (Note that before a run, static stretches such as these aren’t beneficial – instead do some dynamic [moving] stretches, including leg swings, lunges and skipping.)
03 REST UP While it can be easy to get caught up in the excitement of starting a new running regime, remember rest days are very important. Aim to have at least two days off from running each week, to help your body recover and repair. Crucially, it is during these rest days that your body will adapt to the training you have been doing, helping you to get stronger.
03 POST-RUN REQUIREMENTS Aim to eat a snack containing both carbohydrate and protein within half an hour of finishing your run – this will help top up your depleted glycogen stores, giving you energy, and will help your body recover and repair. Good options include a glass of milk and a banana, yogurt topped with granola or a fruit-and-yogurt smoothie. Been for a long run? Aim to eat a larger balanced meal within a few hours of finishing. © THINKSTOCKPHOTOS.CO.UK
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recovery
Fact: most runners become injured at some point. Happier fact: there’s plenty you can do to ensure you’re soon back on track Words: Lisa Jackson
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recovery
t’s every runner’s nightmare: one minute you’re full of the joy of running, the next you’re stuck at home on the sofa with an injury that’s stopped you dead in your tracks. And unfortunately, such scenarios are surprisingly common. According to the American Academy of Physical Medicine and Rehabilitation, nearly 70 per cent of runners will become injured in any given year. So, just as you map out strategies to help you get faster, you also need to plan the best route to recovery. Here are our experts’ top dos and don’ts for running rehab…
DON’T pop pills ‘Seventy-five per cent of runners run through injury and pain by masking it with painkillers,’ says Smith. ‘This is likely to make the injury worse and increase your risk of further injury.’ Physiotherapist Tim Allardyce (www.croydonphysio.co.uk) agrees: ‘I’d never recommend taking painkillers, especially when running long distances, as your body produces lactic acid and your liver has to work hard to break it down. Painkillers exacerbate the load on your liver and can be dangerous.’
DON’T be disobedient! ‘The greatest advice I can give to a runner is, if you’re told by a therapist not to run, do not run,’ says soft-tissue rehab specialist Adam Smith. ‘Of course, many of my patients tell me they’d rather slit their wrists than stop running for a specified time, but this attitude borders on insanity. You simply must rest, do the rehab work and get specialist treatment to allow your body to heal.’
DO wave gravity goodbye
DO use your rest time wisely Non-weight-bearing cardio activities, such as swimming, cycling or aqua-jogging, won’t aggravate your injury and will help to maintain your fitness levels.
DON’T overdo it
REAL-LIFE
‘CROSS TRAINING KEPT ME FIT WHILE INJURED’ ‘I caught the running bug while on an Alpine running holiday,’ says Andrea Rinaldi, 35. ‘My goal was to do a 10K race, but I increased my distance and pace too quickly and so suffered shin splints and an ankle injury after a month. I should have sought professional advice, but instead I continued training and eventually had to stop running for a few weeks, which was frustrating. While recovering, I did Pilates and spin classes, and after two months I could resume training. Running again is giving me a buzz and I feel a huge sense of achievement for overcoming my injury.’
DO play mind games ‘Instead of thinking about what you can’t do right now, focus on what you’ll be able to do when you’ve recovered,’ says performance coach Rory Coleman (www.coleman coaching.co.uk). Sports hypnotist Adrian Peck (www.adrianpeck.com) agrees: ‘Every day, visualise what you will see, feel and hear once you’re back to full fitness. This will accelerate and maintain your body’s natural healing processes.’
Every injury is different, so there are no set rules about how soon you can start running again, or how far or often you can run, so it’s essential to get advice from a fitness professional. However, according to Tim, as a general rule, never try to run at the same frequency or intensity that you did prior to getting injured. ‘Start with a gentle, flat ten-minute run and then stop,’ he says. ‘Wait 24 hours, make sure you’re not suffering any recurrence of the pain, and then increase the length of each run by about ten to 20 per cent until you’re back to full fitness.’ You should also allow at least 24 to 48 hours between runs. ‘Your body’s fitness levels are not what they were, so give yourself extra time to recover,’ says Tim. Running on grass or softer ground can be more comfortable following injury, as it reduces the impact on your legs and back.
An anti-gravity treadmill can be a useful aid to recovery, as it features an inflatable air pocket that allows you to run without impact. ‘Only use one under expert supervision. It’s important to set the level of weightlessness correctly, as this can affect the way your foot strikes the ground,’ says Tim. ‘You can run for longer on the anti-gravity treadmill because you’re not placing the same stress on your body and it can be used daily to replace your usual runs.’
DON’T ignore your core ‘Do lots of plank exercises and build up to doing three minutes,’ says Rory. ‘Not only do they improve core stability, but they strengthen your mind, too, as running’s all about how long you can block out the fatigue of the exercise.’
DO stretch yourself stronger ‘Injured muscles become inflexible when they’re not used, so stretching can help them function properly www.womensrunninguk.co.uk April 2014
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recovery
REAL-LIFE
‘INJURY HELPED ME DISCOVER A NEW SPORT’ ‘In 2011, my dream of doing the Boston Marathon got a step closer when I ran a qualifying marathon in 3:47,’ says Sue Cesarini, 53. ‘I trained five times a week but my right foot became painful and I was diagnosed with metatarsalgia [pain in the ball of the foot] and told I couldn’t do Boston. Initially, I was angry, but then I began swimming for 90 minutes daily instead. Competing in my first open-water 5K race was incredibly energising – and made me realise that I’m still an athlete! I know my injury will eventually heal and in the meantime I’m staying active, so when that day comes I’ll be fitter than ever before.’
again by elongating the tissue,’ says Adam. ‘Do not stretch within a week of injury, however, as this could cause further damage. Start with three 30-second stretches daily. After a week, you can progress to doing this routine three times a day.’ Because the stretches need to be tailored to your specific injury, always consult a professional about which stretches to do.
DO make time for massage Once the acute phase of the injury is over, sports massage is useful for stimulating blood flow to the injured area, which aids healing. ‘It can also help to get rid of scar tissue,’ says Tim. ‘Have one up to twice a week but, if the massage is intense, allow a three-day recovery period.’ Self-massage, using a foam roller, can also help to ease muscle tightness.
DO think prehabilitation, not rehabilitation ‘Once you’re running again, attend a weekly running injury-prevention class, or if none is available, seek out a Pilates or yoga class,’ says Adam. ‘Focus on balancing the imbalances that probably led to the injury by strengthening weak areas. You’ll come back stronger, injury-free and injury-proofed – and ready to smash your PB!’
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TEMPTING TREATS
T H I S M O N T H ’ S P I C K O F H E A L T H Y , T A S T Y A N D S U M P T U O U S T R E A T S B Y C A R Y S M A T T H E W S
9bar Fruity
(70p, per 50g bar, www.9bar.com) 9bar’s new Fruity variety is crammed with dried apricots and dates, as well as nutritious pumpkin, sunflower and sesame seeds. Each bar is topped with carob, making it a perfect snack before, during or after a run. Why you should: Each bar provides slow-release energy to help keep you going on a long run. Seeds are high in fat but it’s good fat (essential fatty acids), which helps maintain healthy cholesterol levels.
Tideford Organic Spicy Butternut Squash and Sweet Potato Soup
(£1.89, www.tidefordsorganic.com)
The verdict: There always seems to be someone snacking on a 9bar at Women’s Running HQ!
CARYS’S
NUTRITION TIP A morning bowl of porridge is an easy (and cheap!) way to boost your daily fibre intake and keep hunger at bay until lunch. Try topping it with fruit, seeds and honey, or a sprinkling of grated dark chocolate for a healthy and delicious winter warmer
USN Protein, Seeds & Nuts Energy bar (£29.88, box of 12, www.usn-sport.com)
Nuts about nuts? The new Protein, Seeds & Nuts Energy bar from USN offers an indulgent but convenient and nutritious snack. With its peanuts, almonds, soya crisps, hazelnuts and pumpkin seeds, this is a healthy bar with a serious energy kick. Why you should: It contains 25g of carbohydrates, making it ideal before a run, and 14g of protein, to help you recover afterwards. Also on offer is a Honey, Seeds & Nuts bar, which contains 7.2g of protein and 3.2g of fibre.
Why you should: Butternut squash is heaving with beta carotene, a powerful antioxidant that’s vital for a strong immune system, while cumin seeds are surprisingly high in iron, which we need for energy, among other functions. The verdict: This tasted as good as homemade soup and was really warming!
The verdict: Suitably nutty and with a pleasant sweetness too, one of these was just the thing after a tough run.
CLARKS Clear Honey
Organic Seed & Bean Chocolate
(£2.68, www.clarkshoney. co.uk)
(99p per 32g bar, www. seedandbean.co.uk)
nom bars
(£1.59, nomfoods.co.uk) Tuck into a nom bar mid-morning for slowrelease energy before a lunchtime run, or in the afternoon to avoid an energy dip. They come in three flavours – original, banana, and cacao and raspberry. Why you should: They’re perfect for a guilt-free snack, as each bar contains organic ingredients, including oats, coconut oil, seeds and fruit. The verdict: These looked small, but were filling and had a lovely flavour: nom, nom, nom!
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There’s nothing like a hearty bowl of soup on a cold winter’s day. This flavoursome and filling soup contains warming cumin and ginger.
As a runner, you can afford to have a little of what you fancy now and then. These chocolate bars are vegetarian and vegan-friendly, so why not treat yourself? Why you should: Dark chocolate is high in antioxidants and contains a number of vitamins and minerals, including iron. The verdict: I love dark chocolate and found Seed & Bean bars satisfyingly rich and creamy in texture.
Eating plenty of foods high in dietary fibre – found in fruit, vegetables and wholegrains – can help regulate blood sugar levels, lowering the risk of heart disease and diabetes.
Beat winter colds and bugs by drizzling Clarks clear blossom and acacia honey on your morning porridge or yogurt, or spread it on toast. Why you should: Honey has antibacterial and antiseptic properties, making it a good way to soothe sore throats when it’s added to hot lemon or tea. It’s also a healthy way to get an energy boost before a run! The verdict: Made using British honey, this tasted absolutely delicious!
April 2014 www.womensrunninguk.co.uk
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RACE LISTINGS 5K 02/04/2014
LITTLEBOROUGH 5K ROAD RACE SERIES – RACE 1 LITTLEBOROUGH P: Undulating T: Road A: £6.50 U: £7.50 www.cannonballevents.co.uk BRENDA & COLIN ROBINSON’S 5K COWM RACE ROCHDALE P: Undulating/Hilly T: Multiterrain A: £4 U: £6 ukresults.net/forms/140402robinson. pdf 05/04/2014
RUN RICHMOND PARK 5K – RACE 3 RICHMOND P: Undulating T: Multiterrain A: £17 U: £17 www.thefixevents.com ABNEY HALL 5K TRAIL RUN STOCKPORT P: Flat T: Trail Free www.abneycheadlerun.co.uk NO WALK IN THE PARK 5K CHESTERFIELD P: Flat T: Road A: £3 U: £5 www.northderbyshirerc.jimdo.com RUN ETON DORNEY 5K – RACE 3 ETON DORNEY P: Flat T: Road A: £15 U: £15 www.votwoevents.co.uk FIRST SATURDAY IN THE MONTH 5K – LETCHWORTH LETCHWORTH P: Undulating T: Multiterrain A: Free U: £2 www.nhrr.org.uk LOGGERHEAD TRAIL 5K RUTHIN P: Undulating T: Trail A: £9.50 U: £9.50 www.out-fit.org.uk 05-06/04/2014
BRACELANDS 5K CHRISTCHURCH, GLOUCESTERSHIRE P: Undulating T: Trail A: TBC U: TBC cani-cross.co.uk 06/04/2014
DOUGIE MAC 5K FAMILY WALK AND RUN STOKE-ON-TRENT P: Flat/Undulating T: Road A: £10 U: £10 www.dougiemacevents.co.uk 09/04/2014
JOE SALT MEMORIAL COWM RESERVOIR 5K ROCHDALE P: Undulating/Hilly T: Multiterrain A: £4.40 U: £6.40 ukforms.net/onlineforms/php/ Applicant.php?EventID=2301 10/04/2014
THE GRAVESEND 5K FLOODLIT SERIES GRAVESEND P: Undulating T: Road A: £9.50 U: £11.50 www.nice-work.org.uk
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FLEETWOOD 10K FLEETWOOD P: Flat T: Road A: £14 U: £16 www.fyldecoastrunning.org
LAKESIDE 5K ROAD RACE SERIES PORTSMOUTH P: Flat T: Road A: £5.50 U: £7.50 www.athleticevents.co.uk/page9.html
SOMERLEYTON HALL 5K RUN LOTHINGLAND P: Flat T: Road A: £5 U: £7 activeoutdoorsport.co.uk/?p=5051 19/04/2014
LLANDUDNO EASTER 5K PROMENADE DASH LLANDUDNO P: Flat T: Road A: £13 U: £15 www.nice-work.org.uk MAXIFUEL 5K FUN RUN – RACE 4 ETON P: Flat T: Road A: £22 U: £22 www.f3events.co.uk 21/04/2014
HOLLINGWORTH LAKE 5K LITTLEBOROUGH P: Flat/Undulating T: Multiterrain A: £6.90 U: £7.90 www.cannonballevents.co.uk 23/04/2014
STRIDE THROUGH THE WOODS 5K HYDE P: Undulating/Hilly T: Multiterrain A: £5 U: £7 hydevillagestriders.org.uk 26/04/2014
TRENT PARK 5K HANDICAP OAKWOOD P: Undulating/Hilly T: Trail A: £3 U: £3 www.trentparkrc.org RUN RICHMOND PARK 5K – RACE 4 RICHMOND P: Undulating T: Multiterrain A: £17 U: £17 www.thefixevents.com RABBIT RUN 5K – LONDON LONDON P: Flat/Undulating T: Road A: £20 U: £20 livability.org.uk/event/rabbit-run 27/04/2014
GOUDHURST 5K GOUDHURST P: Undulating T: Multiterrain A: £8 U: £10 www.nice-work.org.uk 29/04/2014
POMPHREY SPORTS 5K BRISTOL P: Flat/Undulating T: Road A: £5 U: £7 www.bristolandwestac.org.uk WELCOME TAVERN 5K PRESTON P: Undulating T: Multiterrain A: £6 U: £6 www.ukroadraces.info
10K 05/04/2014
RUN ETON DORNEY 10K - RACE 3 ETON DORNEY P: Flat T: Road A: £18 U: £18 www.votwoevents.co.uk RUN RICHMOND PARK 10K – RACE 3 RICHMOND P: Undulating T: Trail A: £17 U: £17 www.thefixevents.com 06/04/2014
REGENCY 10K LEAMINGTON SPA P: Flat/Undulating T: Multiterrain A: £13 U: £18 www.regency10k.co.uk THE TROWBRIDGE 10K TROWBRIDGE P: Flat/Undulating T: Multiterrain A: £10 U: £12 www.trowbridgelions.org BEACON EASTER BUNNY RUN LOUGHBOROUGH P: Undulating/Hilly T: Multiterrain A: £13 U: £15 www.beaconbunnyrun.org LINCOLN 10K ROAD RACE LINCOLN P: Flat T: Road A: £21 U: £23 lincoln10k.co.uk WRAP UP AND RUN HAREWOOD HOUSE 10K HAREWOOD P: Undulating T: Trail A: £16 U: £18 ageuk.org/10k FLITWICK 10K FLITWICK P: Undulating T: Road A: £12 U: £14 flitwick10k.org.uk CAMBRIDGE CAMBOURNE 10K CAMBOURNE P: Undulating T: Multiterrain A: £14 U: £16 cambridgefestivalofrunning.com DARENT VALLEY 10K EYNSFORD P: Flat/Hilly T: Multiterrain A: £15 U: £17 swanleyanddistrictac.org LANCASTER THREE BRIDGES 10K LANCASTER P: Flat T: Road A: £10 U: £12 lancasterathletics.co.uk
SEARCH KEY
P = Profile T = Terrain A = Affiliated runner’s entry fee U = Unaffiliated runner’s entry fee
DERBY 10K COOPER PARRY BUSINESS TEAM CHALLENGE DERBY P: Flat/Undulating T: Road A: £25 U: £25 cooperparry.com DERBY 10K & ELITE WHEELCHAIR 10K DERBY P: Flat T: Road A: £20 U: £22 www.sporting-futures.org.uk REGENT’S PARK RACES SUMMER 10K GRAND PRIX SERIES LONDON P: Flat/Undulating T: Road A: £12 U: £14 www.nice-work.org.uk WAKEFIELD HOSPICE 10K WAKEFIELD P: Undulating T: Road A: £13 U: £15 www.wakefieldhospice.org HARDMOORS 26.2 TRAIL 10K SERIES – WAINSTONES WAINSTONES P: Hilly T: Trail A: £15 U: £15 262.hardmoors110.org.uk PEN SELWOOD 10K WINCANTON P: Hilly T: Road A: £8 U: £8 www.gillinghamtrotters.talktalk.net 10/04/2014
LONDON SPRING 10K CITY OF LONDON P: Flat T: Road A: £20 U: £22 www.nice-work.org.uk 12/04/2014
RUN NORTHUMBERLAND CRAGSIDE 10K ROTHBURY P: Undulating T: Road A: £11 U: £13 runnorthumberland.org ENDURANCELIFE CTS EXMOOR 10K LYNTON P: Hilly T: Trail A: £30 U: £30 www.endurancelife.com 13/04/2014
RONNIE BOWKER FOUNDATION 10K TELFORD P: Flat T: Road A: £8 U: £10 www.facebook.com/pages/ Ronnie-Bowker-Foundation/228642057204507 BOLTON 10K BOLTON P: Undulating T: Road A: £10 U: £12 bolton10k.co.uk FRENCHAY 10K BRISTOL P: Undulating T: Road A: £13 U: £15 frenchay10k.co.uk THE GLENLIVET 10K GLENLIVET P: Undulating T: Road A: £19 U: £19 chssi.org.uk/glenlivet
April 2014 www.womensrunninguk.co.uk
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GARSTANG GALLOP 10K GARSTANG P: Undulating/Hilly T: Road A: £8 U: £10 garstangrc.co.uk BOURNE ROTARY RUN IN THE WOOD BOURNE P: Flat/Hilly T: Trail A: £8 U: £10 bournefunrun.btck.co.uk 18/04/2014
MERMAID 10K CLEVELAND P: Flat T: Road/Path A: £10 U: £13 new-marske-harriers.co.uk 19/04/2014
MAXIFUEL 10K – DORNEY LAKE WINDSOR – RACE 4 WINDSOR P: Flat T: Road A: £24 U: £24 www.f3events.co.uk 20/04/2014
HELMSLEY 10K MT CHALLENGE HELMSLEY P: Undulating T: Multiterrain A: £10 U: £12 helmsleysports.org
NORTHAMPTON RUN FEST 10K NORTHAMPTON P: Flat T: Multiterrain A: £16 U: £18 gobeyondultra.co.uk/events
NOTTS EASTER 10K NOTTINGHAM P: Undulating T: Multiterrain A: £10U: £12 www.nottsac.co.uk
TROWSE 10K TROWSE P: Undulating T: Road A: £12 U: £14 www.conac.org.uk/races/trowse.asp GUISELEY GALLOP 10K LEEDS P: Undulating T: Multiterrain A: £8.50 U: £10.50 www.skyrac.co.uk/
SHEFFIELD LORDS MAYOR’S 10K SHEFFIELD P: Undulating T: Road A: TBC U: TBC www.sadg.co.uk
CAPITAL RUNNERS RICHMOND PARK EASTER SUNDAY 10K RICHMOND P: Undulating T: Multiterrain A: £14 U: £16 www.nice-work.org.uk RICHMOND PARK 10K RICHMOND P: Undulating T: Path A: £15 U: £17 www.capitalrunners.com 21/04/2014
LONDON EASTER 10K REGENT’S PARK P: Flat T: Road A: £18 U: £20 www.nice-work.org.uk
26/04/2014
CLANDON PARK RUN GUILDFORD P: Undulating T: Cross country A: £15 U: £15 www.allabouttriathlons.co.uk STENA DRILLING TARTAN 10K BALLATER P: Flat/Hilly T: Multiterrain A: £24 U: £24 runbalmoral.com RUN RICHMOND 10K RACE 4 RICHMOND P: Undulating T: Trail A: £17 U: £17 www.thefixevents.com RABBIT RUN 10K – LONDON LONDON P: Flat/Undulating T: Road A: £25 U: £25 www.livability.org.uk
TO ENTER ONLINE TODAY, VISIT
WR10K.CO.UK
27/04/2014
TULIP 10K SPALDING P: Flat T: Road A: £8 U: £10 www.spaldingtri.co.uk RADCLIFFE A.C 10K MULTITERRAIN RACE RADCLIFFE P: Flat/Undulating T: Multiterrain A: £7.40 U: £9.40 www.radcliffeac.org.uk ANGMERING BLUEBELL 10K TRAIL RUN ANGMERING P: Undulating T: Trail A: £13 U: £15 www.rawenergypursuits.co.uk BELLE VUE HOUSE 10K ORMSKIRK P: Flat/Undulating T: Multiterrain A: £9 U: £11 bellevuehouse10k.org.uk CORSHAM ST GEORGE’S 10K CORSHAM P: Undulating T: Road A: £11 U: £13 www.corshamrunningclub.co.uk DROVERS 10K SALISBURY P: Flat/Hilly T: Multiterrain A: £9 U: £11 www.dtar.co.uk GOUDHURST 10K GOUDHURST P: Undulating T: Multiterrain A: £13 U: £15 nice-work.org.uk FOUNTAINS 10K RIPON P: Undulating T: Multiterrain A: £9 U: £11 www.fountains10k.co.uk THE ICKWORTH 10K HOOHAAH BURY ST EDMUNDS P: Undulating T: Multiterrain A: £18 U: £18 www.hoohaah.co.uk DANESFIELD DASH 10K MARLOW P: Undulating T: Multiterrain A: £13 U: £15 purplepatchrunning.com TREEHOUSE TRUST SCHOOL 10K WALLINGFORD P: Undulating T: Multiterrain A: £15 U: £18 http://thetreehouseschool.org. uk/wordpress/10k/
Enter the WR 10K Race Series for a fun, friendly race-day atmosphere!
ENYS 10K PENRYN P: Hilly T: Road A: TBC U: TBC trurorunningclub.org.uk
www.womensrunninguk.co.uk April 2014
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RRP ÂŁ69.99
Exclusively at
www.decathlon.co.uk
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