Running Life Issue 3 by Richard Forsyth

LIFE

RUNNING You set the pace

SOUTH WEST

HIGHER TARGETS

ISSUE3

COME &S JO I N U k faceboo

Vertical running on the up

140

MILES WITH A BROKEN FOOT

Meet the iron lady

A REAL

trooper Running the UK in costume BAREFOOT RUNNING Beginners Guide p16

SECRET WOODS A Wiltshire Trail p28

RAINBOW RUNNING

Putting the fun in run

CORE STRENGTH More than Abs p18

Welcome & Contents

Welcome

to Running Life South West Word of advice to all long distance runners – if you feel something tear in your leg or knee when you run – stop running until it’s better, even if it happens in the middle of a race. I have discovered this gem of wisdom (or common sense) a little late it seems, as I finished off the copy for the mag laid up on a sofa after an operation to remove ‘all sorts of mess’ – as my doctor put it – from my knee. The problem of being a distance runner is that you get used to saying ‘no’ to stopping, ‘no’ to pain and ‘yes’ to keep going at all costs – that is why the achievements of the sport are so sweet and life changing. Unfortunately, ignoring all the pain is not always a good policy. As I came round from the general anaesthetic, the consultant said to me quite sternly “it was worse than we thought – you must try swimming instead!” Running is so much the opposite of bad things that weigh us down. Running is giving your body and spirit the freedom it thirsts for. Running takes you away from desks, staring down at devices, staring at a screen, sitting on a chair or simply vegetating as fat grows and the pulse fades. Running is bloody brilliant and it can be everything that is good about living. However, when your ligaments ping or your cartilage crunches, maybe take it easy for a couple of weeks – and remember me as a cautionary tale. Common sense – I hate you sometimes!

Richard Forsyth

Cover image: ©Courtesy of Justin Arnold.

Editor Richard_forsyth1@hotmail.com

Special thanks to... MEET THE TEAM Editor: Richard Forsyth Art Editor: Guy Radcliffe Thanks to Pete Rees from Mudstacle.com, CHSW team, Becci Marsh, Justin Arnold, Beth Davies, Nikki Bartlett and all the contributors and PR people who have helped us.

02 RUNNING LIFE ISSUE3

Guy and Richard after the Bristol 10k… Bonza!

Beth Davies Personal Trainer and Nutrition Expert

Becci Marsh Marathoner and Mum in the Runner Profile

Peter Rees Founder and race veteran of Mudstacle.com

CONTENTS

Did yo?u knows a

gi Runnin ess tr great s buster.

THE RUN DOWN A round up of the latest news, research and products out there and stories from everyday runners on how they mix running with the pressures of modern life.

RUNNER PROFILE The story of a dedicated fundraiser who ran the London Marathon.

ACHIEVING THE IMPOSSIBLE Nikki Bartlett has become a professional triathlete after an injury prevented her from carrying on in her Olympic bid as part of the Team GB rowing team.

A REAL TROOPER Justin Arnold is raising money for Kidscape by running races dressed in full Stormtrooper kit.

BARE NECESSITIES Barefoot running needs careful consideration and a plan if you are beginning. Robert Bird gives out advice and tips on how to make the conversion from your regular running shoes.

CORE STRENGTH Personal Trainer, Beth Davies, takes you through exercises and training tips to get your core in shape for racing.

GET MORE FROM MUDDY OBSTACLE RACES Pete Rees returns for issue three after his debut in the previous magazine. This time he talks about how Tough Mudder started a trend which has become massive.

VERTICAL RUNNING Fancy running up the staircase of a London Skyscraper? This could be the alternative run you've been seeking!

LET THE COLOURS RUN Rainbow Races are all the rage and Bristol has its very own. Get covered in paint and peg it!

RUNSCAPE A Wiltshire secret is the enchanting woods and village around Monkton Farleigh - a place great for running.

To receive this free digi-mag 'Like' us on Facebook and we'll post each issue on our page: www.facebook.com/runnerslifesoutwest

ISSUE3 RUNNING LIFE 03

The Run-down

THE RUN-DOWN

News, research, runners and products

Running On Clouds

he new Cloud trainer shoe from the Swiss sports brand, On, has been launched. The company has produced a light, cushioned running shoe aiming for a combination of maximum comfort and minimum weight. The press release says this

makes running a whole new experience as you ‘ land soft like on sand, take off firm like on the race track.’ Swiss Olympic Gold medalist Nicola Spirig pronounced the Cloud her shoe of choice: “I have been testing the Cloud over the last few months and love the shoe. It is a hid-

den performer. Stylish and relaxed in appearance, it turns out to be an astonishing fast and flexible running shoe that I now use regularly in my running training.” The Cloud should retail at £110. For a list of retailers and the On eshop, visit www.on-running.com.

Did yo?u know di

n In Buru is a jogging crime!

These trainers are so good they beat the runner that was wearing them!

The Truth Laid Bare Vibram, makers of the famous FiveFingers barefoot running shoe have ‘hit hard ground’ after a judgement from a $3.75m (£2.2m) class action settlement in the USA. Their advertising claims came under scrutiny by a judge, specifically the claims that there were health benefits to wearing the shoes. It transpired there was no research evident to support these claims. In response to the findings, the firm said that it will no longer make claims that the FiveFingers shoes are effective at strengthening

04 Running Life Issue3

muscles or preventing injury. Customers in the USA who bought the products can submit claims and will potentially receive from between $20 to $50 in compensation. Barefoot running shoes have divided opinion in the running community for many years and this is the latest of several twists in the debate and for the training shoe industry. Class action settlement or not for Vibram – barefoot running is now mainstream. If you are interested in Barefoot running, check out our feature in this issue with Robert Bird.

Picture courtesy of our contributor, Robert Bird.

SPOTIFY AND ADIDAS GET IN TUNE The new ‘Boost your Run’ website

#BOOSTYOURRUN http://spotify-adidas.com/boostyourrun/#/gb

BACKWARDS TO GO FORWARDS A 46 year old woman from California called Laura Cattivera has taken up running backwards to overcome some debilitating side effects of a neurological condition that affects her when she is running forward. Cattivera was told she shouldn’t run again as her focal dystonia affected a group of muscles when she ran that made her spasm and contort into postures. She was

an accomplished runner and even qualified for the Olympic trials in 1992. She realised that if she ran backward, the spasms did not interfere with her training. In a report by the Daily Mail newspaper she stated: “I always had a passion for running and nothing could stop me. Not even a rare neurological disease. I have always been a runner.”

THE FESTIVAL OF RUNNING In Poole on the south coast, the Festival of Running was a great success on 1 June with a turnout of thousands at Poole Park. It’s held once a year and attracts youngsters to pro athletes. Encouraging the athletes of tomorrow, there were the minithons for the eight to 14

year old age bracket. These races were 1.5 mile challenges and proved competitive and fun for the young participants. There was also a fun run for age eights and younger as well as bouncy castles, stalls and games. For the older participants there was the Dorset Cancer

Centre 5k and the Poole 10k. Reported in the Bournemouth Echo, festival organiser, Lynda Adby said: “I think it has been a fantastic day and everybody has really enjoyed it. We have had about 450 children take part and more than £12,000 has been raised for a great cause.”

is a concept put together by Spotify and Adidas to tailor your music to your run. On the website you simply add you city, favourite running track, the distance you intend to run, the difficulty level and then press ‘Boost Your Run’. A playlist tailored to your run will be offered to you plus a selection of local running routes in your area. After a user signs into Spotfiy, the customised playlist appears under the #boostyourrun name where it can be saved. The initiative is part of an Adidas campaign for its Boost line of running trainers.

CREATE YOUR OWN EVENT IN 2014 Race organisers, Threshold sports, now provide a service for bespoke events for companies that want to get their teams fitter, healthier and more engaged together. The company that brought you Race to the stones 100K challenge are in a position to offer tailored challenges. Whether it's an overnight trek through a city, a summer bike challenge or triathlon between your offices, or even snowshoeing under the Northern Lights, Threshold will put it together for your team. info@thresholdsports.co.uk

Issue3 Running Life 05

The Run-down

I COMPLETED THE

R PRO NE

RUN

LE FI

and raised thousands for a children’s hospice

RUN

LONDON MARATHON R PRO

Determined single mum and Administration Manager, Becci Marsh (38), completed the London Marathon recently and raised thousands of pounds for Children’s Hospice South West in the process. She trained and trained and trained some more and when the big day of the race came, she was ready.

had been running 10ks and Half Marathons for a while. Then a friend entered the London Marathon in 2013. I trained with him to see if I felt I was up to running a marathon. Then when I went up to London to watch, the atmosphere and the achievement of the runners really struck me and I just KNeW I had to run it the following year!

Preparing for the big day The training was hard at times. I won’t lie! I am lucky though, in that I work from home for a very supportive and understanding company - that also sponsored me! I was able to run during the daytimes when my kids were in school. However, as a single mum it did mean I was a bit more tired than usual but my boys were very understanding. I kept my long training runs to the weekend when the boys were with their dad or my long suffering mum. Training for a marathon really does tend to take over your life though. You have to plan around it, eat accordingly and the social life takes a knock. But it is so worth it! I was very nervous leading

06 Running Life Issue3

up to the day of the London Marathon. I’d picked up a calf injury that was also worrying me. It turned out to be an unjustified worry as it was fine on the day, I have a great physio! The day itself was the best day of my life. To be one of the thousands of runners at the start line and feeling the electric atmosphere all around you is just amazing. I felt privileged to be amongst my fellow runners and running the same route as the likes of Mo Farrah was pretty special. Mo and I both ran the same marathon as our first marathon. Admittedly, he was a tad faster than me!

The capital up close I loved running past all the iconic London landmarks and when I turned the corner at the halfway point and saw Tower Bridge I had goosebumps! Then my family were waiting at mile 18 and it was such a buzz to run past and have them cheering me on. I can’t express enough how elated you feel being part of such a prestigious event. I’d been focussing on that finish line since getting my place back in August 2013, so when

I crossed the line and was handed my medal I burst into tears! I’ve never been so proud of myself. After I completed the challenge of the marathon I was a mixture of bereft and knackered for a few weeks after. But it is nice to have the prospect of the summer ahead without any massive commitment. I have since run a few races and have a few lined up this year already. I also got up at 2am when the ballot for next year’s London Marathon opened, to ensure I got my entry in – I’m clearly still hooked!

Tenacity wins out How have I managed raising so much, you ask me? Tenacity mostly! I pestered relentlessly for sponsorship via social media. I’m sure a few people deleted me after a while! I also approached some local organisations, including my own, for corporate sponsorship and was able to raise £2k that way alone. Besides that I held two fundraising events, the main one being a comedy gala. I spent hours on the phone requesting raffle prizes from various local companies and was able to get

some great quality prize donations. This meant we could sell raffle tickets at quite a high value. All in all these fundraising activities meant I raised just over £5,200 for Children’s Hospice south West. I’ve not had any direct experience of the care Children’s Hospice south West gives to the families that need them but I did lose my Dad to cancer 8 years ago. After that kind of experience you tend to try to create a positive outcome. so given my eldest son had just been born at that time, I decided to start taking part in the fundraising events organised by the hospice. It just felt appropriate somehow. since then I have simply come to love the charity, have met some fantastic people as a result and I am simply in awe of what they do. I hope to continue to fundraise with them for a long time to come. I had set myself a fundraising target of £3,800 so I was very happy to quickly exceed that. I completed the marathon in 4.07.29 when I had aimed to finish around the 4 hour mark, so I was really pleased.

â&#x20AC;&#x153;

When I crossed the line and was handed my medal I burst into tears! I've never been so proud of myself.

â&#x20AC;?

Becci currently lives in Bath and is a single mum to two sons aged 6 and 9. She works as a part time Administration Manager for a Bristol based project management consultancy. Her fundraising page is http://uk.virginmoneygiving.com/ MarshyRuns (although this only shows funds raised via the page rather than total fundraising amounts).

Issue1 Issue3 Running Running Life Life00 07

The Run-down

GET RUNNING STAY RUNNING Joy Alma

Helen Forsyth rounds up some great stories about everyday runners based in the UK.

Dedicated Runners

I love running and have been an avid runner since my teens (now I'm 37) but my running addiction had to be curbed in order to have kids. I was running so much that it aﬀected my health as my body weight got too low and I was in a catabolic state with a very low BMI and low body fat percentage. The doctors basically told me running is the enemy of fertility. I had to cut out running for a while to get pregnant and now that I am expecting our 2nd child I am running again, but have dramatically cut down my running

to just 5-6 miles every other day - which for me is just about as much of a minimum as I can handle to keep myself sane. I would love to read

about how to maintain a healthy running routine throughout pregnancy. Most literature says give it up in favour of walking or more low impact sports. Ed – Whilst we can’t give medical advice we can refer you to the NHS link about exercise and pregnancy. It suggests you should be able to hold a conversation whilst exercis-

Did yo?u knownow

ing – basically, not overdoing it! It says slow down and don’t take up anything new. Looking at the diﬀerent advice sites on the internet the advice is confusing so maybe we'll look at this for a future feature in the mag. In the meantime the NHS link is here: http://www. nhs.uk/Conditions/ pregnancy-and-baby/ pages/pregnancyexercise.aspx#close

n Mums ca ial c e buy sp o run prams t with!

00 Running Life Issue3 08 Issue1

You're never too young to start !

Edward Taberner RACES TO BOOK Check out this list of half marathon (13.1 miles) runs lined up for the coming months. This is a popular distance for both new comers and hardened runners, so get involved, decide and commit – you know you’ll enjoy it! CORNWALL TRURO HALF MARATHON Where? Truro - Lemon Quay When? 14 september How Much? £15 Affiliated Runners / £17 unaffiliated Runners http://trurorunningclub.org.uk/index.php/truro-half-marathon/ DEVON THE GREAT WEST RUN Where? exeter - sidwell street When? 19 October How Much? £31 Affiliated Runners / £33 unaffiliated Runners http://www.thegreatwestrun.co.uk/

Here’s a picture of Bristol based, publishing company Director, Edward Taberner crawling under the barbed wire in last year’s energy sapping Tough Mudder obstacle race at Brecon Beacons National Park. Guts for glory! Well done Edward! Rumour has it he may be doing this again this year…

You next! Want to feature in this magazine section? Answer the questions below and we might put you in a future issue – images are a big help too so if you send them (JPEG or TIFF by email if possible) please make sure you are happy for us to publish them.

1. Name, Age, Location (age and location optional)

2. What kind of runner are you? 3. What got you started with running? 4. Why do you keep running? 5. How does running make you feel? 6. How do you cope with motivation meltdown moments?

SOMERSET BRISTOL HALF MARATHON Where? Bristol - @Bristol, harbour side close to city centre (near Aquarium). When? 21 september 2014 How Much? £33 Affiliated Runners / £35 unaffiliated Runners http://www.runbristol.com/ WILTSHIRE CHIPPENHAM HALF MARATHON Where? Chippenham - town centre When? 7 september 2014 How Much? £20 unaffiliated Runners / £18 Affiliated Runners http://www.chippenhamhalfmarathon.co.uk.

The AVR Wiltshire Half Marathon Starting from the Race HQ at Station Yard, Edington on 30 November 2014, this half marathon organised by Avon Valley Runners takes you through country villages. This race raises funds for the Wiltshire Air Ambulance. DORSET BOURNEMOUTH HALF MARATHON PART OF THe MARATHON FesTIVAL (also 10k and Full Marathon) Where? Bournemouth - Kings Park Drive When? 5 October 2014 How Much? £29.95 unaffiliated Runners / £27.95 Affiliated Runners http://www.run-bmf.com/ BEYOND ROBIN HOOD HALF MARATHON Where? Nottingham – start at Victoria embankment When? 28 september 2014 How Much? £29.95 unaffiliated Runners / £27.95 Affiliated Runners http://www.robinhoodhalfmarathon.co.uk/

7. Stories: Any you’d care to share? Send your answers to Helen at getrunning-stayrunning@live.com. We want to know what makes you get up and get going! You never know, you might inspire someone to start running, enter a race or someone might relate to your story.

RECOMMENDED WEBSITES TO FIND A RACE Western Runner www.westernrunner.co.uk The Running Bug www.therunningbug.co.uk

Issue3 Running Life 09

Triathlon Pro

Achieving the

'IMPOSSIBLE'

The Journey of a Triathlon Pro

Running one of the world’s hardest races on a broken foot and winning her category, qualifying as the right stuff for an Olympic team and motivating people to go for it! Say ‘hello’ to the inspirational professional athlete, Nikki Bartlett.

t 26, Nikki Bartlett is following her dream. She always wanted to be a professional athlete and today she has taken charge of her destiny to achieve this aim. It was a journey that took her from one sporting discipline to a very different one, but when you get to know Nikki, it’s obvious this lady has the dedication, will and strength to excel at whatever she sets her mind to, and that’s her point – success is ultimately about strength of mind. In 2008 Nikki Bartlett attended the Girls for Gold testing in Bath, an initiative to find Olympic Gold medal hopefuls. Her potential was obvious. She completed one of the highest ranked testing results in the country for age/category and was fast tracked onto the GB rowing World Class Start programme. It was at this juncture that she truly realised she had to pursue her dream to be an elite athlete. However, in 2010 she hit her first serious bump in the road to athletic stardom and suffered rib stress fractures that halted her progress in the programme. She needed to do some-

10 RUNNING LIFE ISSUE3

thing so that the momentum was not lost – something to keep her training at the readiness level.

A taste for triathlon “I entered some triathlons to keep fit” said Nikki. “I was extremely fit from being on the GB Rowing World Class Start system. This obviously transferred well to cycling. But I didn’t specifically train for the Ironman, maybe the odd few sessions. But effectively I did the Ironman on my rowing base fitness and my mind set got me through!” Although the triathlons were a way to of recovering from the rib problems, what’s astonishing is that she ended up swimming, cycling and running the gruelling race on a broken foot! For those not acquainted with the Ironman challenge – the non-stop race consists of a 2.4 mile (3.86 km) swim, a 112 mile (180.25 km) bike ride and to finish off with, a full marathon of 26.2-mile (42.2 km). “I developed the foot injury during a rowing training session just three weeks before the Ironman but I had raised a lot

A typical week of training SWIM: 4-5 sessions around 70mins each. RUN: 5 times a week CYCLE: 6-7 times a week S&C (Endurance weights/core/pre-hab work) 2 times a week.

COMPETITOR

ELITE Nikki swapped Olympic rowing dreams to become a professional triathlon competitor.

ISSUE3 RUNNING LIFE 11

Triathlon Pro

Nikki’s 2014 race schedule Completed so far: March 2014: Alloa Half Marathon: 2nd Female overall, new PB: 1.22 March 2014: Scottish Duathlon Championships: 2nd Female overall May 2014: Scottish Olympic Distance Champs: 1st Female overall

To come: June 2014: Ironman UK 70.3 July: 2014: Castle Howard Half Ironman August 2014: British and Scottish Middle Distance Championships September 2014: Helvellyn (yes, the name suggests it all; you do run up and then down Helvellyn too!) October 2014: European Championships Mallorca

Triathlon has taken Nikki to some amazing locations to compete.

“

You need the inner belief to even begin to embark on your dreams in life. No one can give this to you, you must be driven towards your dreams and goals and persist through the hard emotional times. 00 RUNNING LIFE ISSUE3

”

COMPETITOR

ELITE of money for a charity very close to my heart. I was therefore in a very challenging situation before the starter’s gun was even fired! It was a tough day out there,” Nikki recalls. “In life, I truly believe that if you have a positive mind set and ‘train the mind’ then you can achieve the impossible. I thought when starting out on the marathon section of Ironman UK in 2011, on a broken foot, that it was going to be impossible to finish. On reflection, I finished, and won my age group of eighteen to twenty four at the time, gaining a spot for the Kona World Ironman Championships. The world opens up to you when you have inner belief. Ironman is a challenge in itself. Ironman UK is known to be a very challenging course. I went into this with quite a serious foot injury. I knew it was going to be a long mental battle.” By now it was fair to say that Nikki had developed the running bug. She also won a place in the London Marathon and the Reading Half Marathon in 2011 with finishing times of 3:03 and 1:24 respectively. In 2012 she decided that she would switch from rowing to concentrating on triathlons and to become a full time athlete at this discipline.

At the pro level - training is a major part of the everyday routine, but it's not always a chore!

difficult, as you essentially have ‘potential’. I only contact possible sponsors of which I connect with already and when I believe that we can create a unique two way partnership,” said Nikki. “Whilst my family, partner and friends are my inspiration and I couldn’t be on this journey without them, alongside this, my sponsors are fantastic. I connect with each and every one of them.” Nikki is currently self-coached and does most of her sessions alone. “Inner motivation and self belief is key” she states with conviction. “You need the inner belief to even begin to embark on your dreams in life. No one can give this to you, you must be driven towards your dreams and goals and perHard working Nikki described her workload as “…train- sist through the hard emotional times. In 2012 when I decided to fully commit to ing ‘full time’ with a part time job.” She is currently working in a sports PR company triathlon and essentially give up rowing and my dreams of becoming an Olymcalled Compete PR, working specifically pian in the GB Rowing Team, I literally on the PR for Kate McNeill. Her training could hardly swim and stay afloat, I had regime is something that has become no cycling or running background. Yet, weaved through her life as a constant. I still had the dream of becoming a Pro “I’m not an athlete who counts hours and competing with the best athletes per week, but rather the quality of those hours and the session. If we look at num- in the world. No one can give you that motivation, you have to create it, and bers, then I guess I train anything from most of all - have the inner belief.” twenty five to thirty two hours a week,” explained Nikki. As well as the PR job and the hardcore Taking it in her stride training, as a professional athlete Nikki Nikki’s goal is to become a Pro triathlete needs sponsors. This is something athcompeting with the very best athletes letes need to work at to find the right ones in the world and she has the inner drive for a good relationship. and belief to make this possible, but “Within long distance triathlon, there goals are one thing, it is passion that is no Government funding, as such, like drives a person towards them. UK Sport. You do have to seek your own “Most of all I absolutely love the sport, sponsors, especially when starting out the people you meet and the journey in the sport, which can be extremely I am on. I’m not rushing the process,

I take small steady steps towards my dream. Life is about taking risks and living in the moment. If I had one piece of advice for any runners who want to take up triathlons– I would say, have fun! That’s what sport is all about, no matter what your ability or aims are within the sport. There are so many running/triathlon clubs around. Everyone is friendly and has a unique reason behind getting involved. You will soon find that most have a story to tell whether that is a challenge like an Ironman, first triathlon, or first 5k running race. No matter what your goals are, they must be shared along the way, with family, friends, partners and no doubt you will meet new friends on the journey with you.” Within triathlon, there are many distances to take part in. There is the short sharp racing environment of the sprint up to the long day, which is the Ironman race. You can opt for the run-bike aspect in duathlons. For those who dislike the bike, there are the aquathlons (swimrun). There is simply something for everyone within triathlon. “Give it a try,” said Nikki. “I did, and now I’m embarking on my dream within the sport.”

To follow Nikki’s progress she has a blog/website: http://nikki-bartlett.blogspot. co.uk and is on Twitter: @NikkiBartlett1s

Nikki’s sponsors 9bar Financial Fitness Lacey Thayers Meridian Foods Aquasphere Matrix Cycles Yakult Lucy Bee Bike Box Online A1 Multisport nuun

ISSUE1 RUNNING LIFE 13

Star Man

He's a real

trooper Justin Arnold is running across space and time for a children’s charity called Kidscape, dressed as a storm trooper from Star Wars. The force is strong in this one. RL: What is the challenge you have set yourself exactly - regarding running as a storm trooper? What gave you the idea - and where did you get the costume? JA: The Stormrunning Challenge 2014 involves me competing in a series of long distance races across the UK, including a mixture of 10km, 10m, half marathon and full marathon events, dressed entirely as a Stormtrooper from the Star Wars films. I've been running long distances for 20 years, but this will be the first time I've ever taken part in a costume. The inspiration for wearing a Stormtrooper costume came about entirely due to my eight year old son, Jack, who is a mad Star Wars fan. It was either run as a Stormtrooper or Princess Leia, and I felt that there was marginally less chance of me being arrested for indecency wearing the former of the two! The costume I am wearing was actually made by Andrew Ainsworth at Shepperton Studios in Surrey. He's the person who originally designed and made the Stormtrooper armour for the films back in the 1970's, and my armour has been made using the exact same moulds, making it as authentic as possible. RL: Why are you doing it - tell us about the charity and goals? JA: Throughout 2014 I have partnered with the children's charity Kidscape. This is a UK charity established thirty years ago with the aim of helping chil14 Running Life Issue3

The budget for the new Star Wars films was less than expected! On a serious note - Welcome media attention starts the fundraising going.

dren, parents, teachers and anyone who works with children in any professional capacity tackle bullying and child abuse in its many forms. The two aims of the challenge are to raise as much money as possible (the target for this year is £5,000) and to help raise the profile of the charity, including letting people know about the services they offer. RL: What is the experience like - running in this costume and how do you train for it? JA: There are five main challenges associated with running long distance races in the costume. These include (i) restricted movement, (ii) limited vision, (iii) heat, (iv) drinking while running and (v) logistical practicalities associated with arriving at a race, getting changed, hanging around, using the toilet and so on. During the early months of training I am testing out a variety of setups to

assist with cooling and drinking. At the moment I have four squirrel cage fans strapped to the inside of the chest armour with pipes feeding cool air up into the helmet. I also have a Camelbak pack with a drinking tube that comes over the shoulder and up into the helmet so that I can carry a couple of litres of drink with me on longer runs. I've cut away sections of the armour around the back of the knees to allow greater movement, but I've tried hard to retain as much of the armour in its original form to ensure it looks fully realistic. RL: What reactions do you get when running around dressed as a Stormtrooper? JA: I've made several appearances for photo shoots, TV news broadcasts, newspaper journalists and so on, which has often involved me walking around a city centre. I've also appeared at a local primary school to help them with their Sport Relief efforts, and of course I regularly appear in public when doing training runs in costume. The reactions are very positive, with a lot of people asking to have their photo taken with me. Of course, when I'm running this isn’t always so helpful, and as people can't see my face when I'm wearing the helmet it can be hard to explain that I'm actually training, not just playing! I imagine by now there are a lot of photos of me on Facebook and Twitter, but I would say that it’s a pretty fair mix of both

INTERVIEW

THE BIG "Which way to the deathstar?"

Justin Arnold in full costume.

Images: courtesy of Justin Arnold

adults and children who seem delighted to meet a real Stormtrooper. I often get hooted at! RL: How much do you love Star Wars? Do you have a favourite ﬁlm from the current six - and why? JA: Having grown up in the 70's I am always going to be loyal to the original three films, and I guess my favourite would be the third one, Return of the Jedi. I was fortunate enough to have all of the space ships and figures, which have now been passed down to my son to play with. He and I regularly have lightsabre battles, and later this year he'll be taking part in The Great South Mini Run, where we'll both be dressed in our Star Wars costumes together. RL: Please give details of your races. JA: At the moment there are ten races planned for 2014, although others will be

added to this list over time. The most up to date list of the runs I'll be competing in is available on the website at www. stormrunning.com/calendar-of-events. If people would like to support me then they can visit my JustGiving page at http://www.justgiving.com/Stormrunning, or text STOR £5 to 70070. 100% of the money raised goes directly to Kidscape no matter which way you donate. You can also keep up to date with my training and events by following me on Twitter @stormruns. RL: Storm troopers have become a bit iconic - what is it about the storm trooper gear that makes it such a loved baddie do you think? JA: I think that there was always a combination of both mystery and vulnerability about the Stormtrooper. Throughout the films you never saw a Stormtrooper's face or head, they were always cov-

ered which lent them a sort of mystery but at the same time they seemed very 'human', making mistakes, commenting on things in a casual, slightly misgiving way. They could be fooled easily by Jedi mind tricks, and rarely hit anything. At the same time the clean look of the armour made them instantly recognisable and distinct from anything else in other films. Most baddies in films tend to be in darker colours but for the Stormtrooper they dared to wear white armour to maximise their visibility, even when in a dark jungle! I'm hoping that will help me stand out at all of the events I'll be running in, although I don’t plan on running through many jungles in the UK.

You can ﬁnd more details of Justin's challenge here: http://www.stormrunning.com ISSUe3 Running Life 15

Bare foot running

BARE NECESSITIES Want to try barefoot running? Itâ&#x20AC;&#x2122;s rising in popularity as a natural way to run but hanging up those cushioned trainers means you need to prepare for the new strains on your body. Robert Bird explains how you can save yourself from injury.

Robert Bird regularly runs competitive races with barefoot running shoes. Although barefoot saves energy it can cause injury for impatient beginners.

16 RUNNING LIFE ISSUE3

RUNNING

BARE FOOT

few years ago I read Born to Run by Christopher McDougal. This book opened my eyes to a whole new concept, barefoot running. Since then I have tried barefoot running a few times, my lack of patience always leading to injury from doing too much, too soon. There is no reason why your experience should be like mine and with a little patience you could be running barefoot with confidence. The first thing to consider is your choice of running shoe and choosing a minimal shoe isn't as hard as you might think. These days there are a vast number of choices of minimal foot wear to choose from. Brands that have catered for this running style include New Balance, Saucony, Nike and most notably, Vibram with the FiveFingers shoe. If you are choosing to run barefoot, you will not need to worry too much about cushioning and as for pronation (an inward roll of the foot), this has been shown to be significantly reduced when running barefoot. An important point to note is that if you run heel to toe in minimalist shoes, like you’re probably used to in normal trainers, you will hurt yourself! You should be looking to land more on the forefoot, this will come naturally and use the stored energy in the Achilles tendon and calf. Once you get past walking

Robert Bird

speed, the human body is not designed to land on the heel of the foot. If your natural foot fall is inclined to heel strike then do not ditch your normal running shoes, as some people are natural heel strikers. You will still get the benefit from careful barefoot running on soft ground but 100% barefoot running may not be for you. From personal experience I cannot stress enough how important it is to go slowly when you are starting out and the suggested training schedule in this feature will help you with this. Too much too soon can lead to injury and the most common barefoot injuries to watch out for are: Calf strain, an overuse injury. Sudden pain in the muscle and pain on resuming activity. Inability to bear weight on the injury. Swelling, Inflammation, aching and stiffness. Achilles tendinitis, another overuse

injury. Pain in the heel and back of the ankle especially during activity. Aching and stiffness in the heel. Limping and an inability to bear weight on the heel. Metatarsal stress fractures. less common but worth being aware of. Building pain and tenderness in the mid/front of the foot. Swelling or bruising. Initially, all of these injuries are best treated with the RICE method (Rest, Ice, Compression, cost Energy Elevation of ing is legs) and antiof runn y 4% b inflammatory reduced foot. re on-shelf tablets. when ba My recommendation is, if you have been running for a while and are looking for a new challenge, then try barefoot running. You may find that the change in your running form may help lessen any recurring physiological issues, it will certainly make your feet stronger and may add to your speed and running economy. Just remember to take it slow and not expect to run a barefoot marathon on your second outing.

Did yo?u know

Training schedule to help you avoid injury For the first two weeks Gently stretch your calves and arches and run no more than 10-20% of your normal running distance (in traditional shoes) no more than once every other day. Use foot stretching and self-massage as part of this recovery process for both the feet and the calves. For week three to twelve You should continue with gently stretching the calves and feet. Increase your running distance each week by 10% if you feel like your body is ready. Continue to run no more than once every other day and also continue with the post workout foot and calve massage.

After week twelve Experiment with your distance and frequency, when you feel comfortable with your technique. Continue to gradually increase your distance. After each run, continue to carry out your foot stretching and selfmassage. Most importantly, listen to your body, it will let you know when you are ready to progress. Happy Running. Robert Bird is a Bristol based running enthusiast and calls himself an ‘ultra runner’ wannabe. Find him on Twitter as Running Bob (@Maybe_Ultra) or read his Blog at maybeultra.blogspot.com.

ISSUE3 RUNNING LIFE 17

Personal Trainer

Improve your core strength for

BETTER RUNNING Beth Davies gives her expert advice on running, fitness and nutrition. www.embody-training.co.uk

SQUATS

ndurance runners are quickly realising the importance of core strength to improve posture, stability and balance and reduce the likelihood of injuries. However, strengthening the core doesn't just mean doing a few sit up. The core is a complex set of muscles, in addition to just thinking it's your six-pack, it includes the multiple layers of your abdominals, pelvic floor, lower back muscles, glutes and even your diaphragm.

STRETCH

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The core stabilises and helps transfer force and for the following reasons, its role is super important in running: Quickening your pace or extending your stride calls upon the lower abs. The stronger these are, the more speed and force you can generate. Your glutes and lower abs support your pelvis which connect to the leg muscles. These are needed for you to push uphill. If you have a strong core you will be able to create a powerful ascent. On the descent you need strong glutes to help absorb the impact of running downhill. A strong core controls this movement and prevents too much impact going into the quads and knees. A strong core will help main-

tain your form throughout your run, even if you are feeling fatigued. With strong lower abs and lower back muscles it's easier to stay upright. A weak core will lead to slouching and put more stress on the hips and knees. If you have to run around an object or turn a corner, your obliques provide stability and help keep you upright by supporting the vertebral column.

Exercises that work Hundreds of exercises work your core muscles as they rarely work in isolation but are recruited into almost every exercise. Here are some of my favourites for runners: Planks and side planks (hold for 30 secs and build up to 1 minute).

REMEMBER Hydration is important - always make sure you have a full water bottle with you.

TRAINER

PERSONAL PLANKS

TE HYDRA Planks - Medicine ball optional!

Leg raises (15-20 reps). Glute bridges (15-20 reps). Single leg exercises such as single leg squats and deadlifts (15 -20 reps). Core exercises are great as many are bodyweight exercises and require no equipment so can easily be performed in the comfort of your own home, but if you find it hard to find time for core work then try the following: Run for 1km or 1mile then stop and perform a 1 minute plank + 15-20 single leg squats or deadlifts. Alternate the exercises e.g. after 2km perform glute bridges and single leg squats. Don’t think of your run as finished until you’ve done a plank and some squats – ensure these are done before cool down and stretches.

Don’t forget to drink Now that we are into the summer, I’ve noticed a huge increase in the number of runners getting themselves out. With warmer weather it is even more important to keep

Did yo?u knowre

hydrated. Here proximately are some useful 4 ounces There a f tips: every 20 o s r e y a minutes If you don’t want 3l al (c125ml) but to carry water then abdomin l this will differ build a waterstop wal by runner so asinto your run – this sess your individual could either be a water needs and drink accordingly. fountain (often found in larger Avoid taking on too much fluid parks) or run laps past your home so you can make a quick as this can lead to hyponatremia, a dangerous electrolyte imbalstop and grab some water. ance that causes blood sodium Carry a small amount of levels to plummet so be aware of money or a cash card so you quantity especially on those very can buy a drink en route. If you are doing a longer run you may long runs. want to stop for water/energy drinks a couple of times. Be aware of when you get thirsty during your run and ensure you have access to fluids at this point. Pre-hydrate by ensuring you drink water before you run. This is especially important in the morning as you’ll have gone without water for probably 8 -10 hours or so. If you sweat a lot (and men tend to sweat more than I've trained a number of clients for women) then you will need endurance events, so please do get in more fluids. touch if you have any questions or advice Beth@embody-training.co.uk As a general guide, you need ap-

“

A strong core will help maintain your form throughout your run, even if you are feeling fatigued

”

ISSUE3 RUNNING LIFE 19

Obstacle races

Left: The heroic John

Albon

year . ts Challenge earlier this in the beanie at the Nu

20 Running Life Issue3

of 'crazy' for racers h - a whole new level th Slide at Nuclear Rus Right: The iconic Dea

RACES

OBSTACLE

Y D D U M M O R F GET MORE

S E C A R E L OBSTAC s why there is in la p x e m o .c le c ta s d f Mu ’ve all e w Pete Rees, Founder o e n o e th t s ju n a cle racing th ta s b o y d d u m to re o m dder. u M h g u o T – f o rd a e h

Issue3 Running Life 21

Obstacle races

A race that take s you through urban warfare training!

“

Although the course was challenging, it was an enormous amount of fun. We’re just big kids at the end of the day, rolling in mud and clambering around adventure playgrounds.

bstacle racing? Oh, you mean like Tough Mudder?” I can’t tell you how many times I’ve heard that statement over the last couple of years. It’s the standard response when I try to explain to people what I do. Tough Mudder seems to have become the equivalent to the ‘Hoover’ or ‘Post It’ of obstacle racing, but they are by no means the be all and end all. Obstacle racing has existed in the UK for over 25 years, with a fairly popular following but the whole market has exploded in the last couple of years, due in no small part to the marketing juggernaut of the almighty Tough Mudder. So I should start by giving a special thank you to them, for triggering the craze that is helping to keep me occupied every weekend of the year.

Tough As Hell With such a huge surge in races, summing up what’s going on in the world of obstacle racing in these few pages is going to be like squeezing an elephant into a bathing suit. I love a good challenge though, so I’ll try my best. 22 Running Life Issue3

”

Nuclear Raes presents to you - The Death Slide!

exhaustingly hilly 1km long sandbag Amongst the hundreds of events carry. And our strength was tested with that have taken place over the last few a series of six flips of a huge tractor tyre. months, there is a couple that have The highlight came in the final section really stood out. Firstly a new event of the race though, where we brand called Judgement completed a circuit around a Day. Like so many others, FIBUA (Fighting In A Built they warned competiUp Area) village, which tors about how ‘tough’ is used by the military their challenge in the s e e s for urban training. We Salisbury Plains would uy Tough G ge of climbed to second story be, which is something a an aver lost windows, shimmied that washes over me a es down drainpipes, crawled little now, as the bite is 740 sho nt. e v e r e through sewers and clamrarely as bad as the bark. p bered through roof rafters. However, on this occasion, It was a genuinely exciting and the organisers were right to unique experience. warn us. Being a very regular obstacle racer, I’ve become quite adept at scaling walls, Not A Lazy Weekend squeezing through tunnels and comAnother two highlights came in one pleting some of the more common tasks weekend in May. On the Saturday, we that you face at events. However, Judgefaced Rat Race Dirty Weekend’s 20 mile ment Day’s 10 mile course was packed event, which is the world’s longest single with challenges that pushed us slightly lap assault course and hosts no less beyond the ‘norm’. Our technique was than 200 obstacles. I jumped in a buggy tested over huge 10 foot walls, with no to follow and film the front running athsteps or ledges to help you summit letes in the first wave. Jonathan Albon them. Our stamina was tested over an came out on top on the day (check out

Did yo?u know

RACES

It's just a bit of fun really - and of course a bunch of hellishly hard obstacles around a FIBUA village. Right: Winners of the Rat Race Dirty Weekend.

Mudstacle.com for the footage). It was amazing to see the speed and ease with which he tackled such a huge selection of obstacles. To be honest, it was no surprise to see Jonathan come out on top, as he hasn’t come anywhere other than first at an obstacle race in the last year and in the last few weekends he’s also proved himself at some more pure running events, by winning the Welsh 1000m Peaks Race (The Snowdonia Summits Marathon), the Northants Ultra 35 (Shire and Spires) and Man Vs Horse (although he didn’t beat the horse). Later that day I ran the exhausting 20 miles myself, before then heading

straight down to Essex for the next day’s Nuclear Rush event. I have no doubt that Nuclear Races will become one of the top obstacle racing brands in the UK. They are currently investing heavily into building some magnificent permanent obstacles and they are very much focused on the top. As well as facing many of the classic bread and butter obstacles, we were treated to a zipline and an amazing water ‘death slide’. Although the course was challenging, it was an enormous amount of fun. We’re just big kids at the end of the day, rolling in mud and clambering around adventure playgrounds. There are loads of amazing races

coming up in the next few months, way too many to mention (of course you can check out the calendar on Mudstacle. com). One that you should definitely try though is Nuts Challenge in Surrey at the end of August, it’s a real favourite of mine. It has a variety of distance options ranging from 7km to 28km, which suits everyone from a beginners, right through to hardened athletes and is a really fun but gimmick-free course that blends natural and man-made challenges. For more info check out Pete’s excellent website: www.mudstacle.com. Issue3 Running Life 23

UP AND RUNNING

Vertical running

24 RUNNING LIFE ISSUE3

RUNNING

VERTICAL If you have ever felt tired running up some stairs then imagine running up a skyscraper’s stairwell from the bottom to the top. This is the extreme racing discipline of vertical running and if you are looking for a new running ‘high’ then this September you should take a place in The NSPCC Gherkin Challenge in London.

rganised for Sunday 7 September, this exciting challenge should get your adrenaline pumping. Alongside hundreds of fellow participants or ‘Gherkineers’ as they are referred to, you’ll tackle all 38 floors of this iconic building which stands three times higher than Niagara Falls. This Gherkin is not usually open to the public and so The NSPCC Gherkin Challenge provides a unique opportunity to experience the stunning panoramic views from the top of the building and you’ll also be offered a nice glass of bubbly when you finish. Looking out at the city-scape of London below when you get to the top is worth every calfaching step.

Every step counts If you decide to sign up, the charity you’ll be racing for is raising money in support of vital work with some of the UK’s most vulnerable children. It takes an average of 11 minutes to reach the top, during which time an average of 33 children will contact the charity’s ChildLine, the UK’s free and confidential 24-hour helpline and online service for children and young people. By tackling this vertical race, you can help ensure that ChildLine can continue to be there for children in times of need. Whilst this is a short time running it’s a good workout and a test for your legs and resolve. It’s always fun to try something a little different too.

is an affordable £20 per person or £70 for a team of four with a sponsorship target of £200 per person. This converts to helping answer 50 calls to ChildLine if you want to know exactly what your fundraising can achieve. For those who just want to come along for the views and if you don’t fancy taking the stairs there is the option to purchase a ‘Champagne Lift Pass’ for £60 or £100 for two. For further information or to register for The NSPCC Gherkin Challenge, visit www.nspcc.org.uk/gherkin. Registration will be open until 23:59 on 29 August 2014.

The only way is up! Test youself by running up a London skyscraper.

“Tower running is becoming increasingly popular as an alternative form of exercise and The NSPCC Gherkin Challenge is the perfect opportunity to give it a go whilst supporting a good cause. Challenge yourself as you race to the top on your own or as part of a team, or take it at your own pace and enjoy a more leisurely climb to the top. However you choose to do it, every step will make a difference for vulnerable children across the UK,” said NSPCC Head of Participation Events, Gavin Spencer.

Fundraiser Details

Participants who raise over £200 will receive a signed copy of 360° at the Gherkin by Tee Dobinson, which features stunning photographs of the panoramic views from the top of this spectacular building.

ChildLine If you have concerns about a child or young person, you can call the NSPCC on 0808 800 5000, text 88858 or visit www.nspcc.org.uk Children and young people can contact ChildLine on 0800 1111 or visit www.childline.org.uk

The entry fee for running up the Gherkin ISSUE3 RUNNING LIFE 25

Rainbow run

Let the Colours Run Like running? Like a good cause? Like getting covered in paint? We have the perfect race for you! The Rainbow Run returns to Bristol and it’s a got a great finish (that’s a painting joke by the way…ahem)

t’s a dazzlingly simple and wonderful concept – run and get covered in paint on the way, all for a great charity. How come no one thought of this before!? This one is definitely the definition of a fun run. Arguably the most colourful race around, the Children’s Hospice South West (CHSW) Rainbow Run has returned to Bristol for a second year. The event which was on 21 June 2014 on the city’s Clifton Downs looked set to be bigger and better this year and a great day out!

Paint by numbers Last year’s event, which took place on 19 May, was a sell-out success which attracted 1,000 participants and raised £55k for the charity. This year’s event has an increased capacity. The Rainbow Run is a 5k sponsored fun run where participants run with friends, family and colleagues through different coloured paint stations along the course and get covered in bright powder paint. The race is a bit like a work-out in a Jackson Pollock painting. Participants can walk or run – it doesn’t matter as long as they are smiling and laughing their way around, according to the organisers – and this isn't a difficult ask when you are splattered in paint at intervals on your run. It’s only powder paint but obviously no need to wear your best kit. 26 Running Life Issue3

The painted mime act was a treat for spectators!

FUN RUN

RAINBOW

“

We are dedicated to making the most of short and precious lives.

Jen Waldron, CHsW event Fundraiser, explains why The Rainbow Run fits so well with the charity’s work: “The people of Bristol really embraced the opportunity to be part of the first Rainbow Run last year. Because the 2013 event was such a success we have been able to increase our capacity for this year’s event. We’re really excited that even more people were able to experience the event’s amazing atmosphere.”

”

Life is beautiful The Rainbow Run is a celebration, not a competition. You can walk, skip or run the 5k route! The event is about having fun and creating fantastic memories, a sentiment that sits perfectly with CHsW’s aim to make the most of short and precious lives. CHsW’s Charlton Farm hospice is a magical place, full of fun and laughter where precious memories are made. This may surprise people as this is not how some would imagine the environment of a children’s hospice to be like – but that’s the whole point. “We deliver a range of services including short breaks, specialist play, music therapy, activities for siblings, palliative and emergency care, end of life care, and bereavement support,” explained

It's impossible not to smile at the Rainbow Race!

for every member of every family who stays with us, including enriching oneto-one care for the sick child, a special sibling service for well brothers and sisters, and support for mums and dads.” This year, children aged between 11 and 15 could take part in The Rainbow Run accompanied by an adult. This group set off just before the main group to ensure the safety of younger Rainbow Runners. Entry is just £12 for adults and £7 for children (aged 11-15). To ﬁnd out more about the UK’s most colourful fun run visit www.chsw.org.uk/rainbowrun or call 01275 866600

Top: Paint splattered team near the Clifton suspension bridge in Bristol. Bottom: We think he is saying: "Agggghhhhh!!!"

Waldron. “We are dedicated to making the most of short and precious lives, providing the best possible hospice care for life-limited children and their families from the south West. It isn’t simply the quality of the environment that makes our hospices what they are, it is the love, the friendship and smiles found inside, thanks to the specially selected care staff. We provide a loving, caring place

Info There are three homely hospices – Little Bridge House in North Devon, Charlton Farm in North somerset, and Little Harbour in Cornwall and they are special places with tailormade family-friendly facilities. To find out more about our wonderful work visit www.chsw.org.uk

Issue3 Running Life 27

Runscape

RUNNING Five miles from Bath and about three from Bradford on Avon, Monkton Farleigh is a quaint country village nestled near the top of a valley. If you want to run somewhere with history, countryside, surprises and sights that will inspire you, this is the place. Richard Forsyth runs through Wiltshire's finest nature reserve and village.

INFO Start & Finish Woods Car Park Route Circle around woods & village Distance Approx 5 miles

For the nearest main roads you can gain access to the village via A363 (known as Sally in the Woods) or the A4 Box Rd.

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IN WILTSHIRE T

here are many routes in this location that are worth a go. First and foremost there is the nature reservation where you’ll find Brown’s Folly, a tower that overlooks Bath that would look at home in a Harry Potter movie. The woods can be busy-ish in summer as it’s a prime location for a stroll in the fresh air for people from the surrounding towns and cities, so getting there early will give you a better chance of appreciating the run without too many

others on the paths. There are two primary routes from the car park through the woodland and trails that veer off at points. This area used to be the source of the Bath stone used to build much of the local architecture, there are miles of mines underfoot here and some of that mine infrastructure has open cave like areas where bats roost. Even more interesting is the fact the government used and built upon the labyrinth of mines an underground

ammunitions store during World War II. Under your feet as you run are sections of up to 80 acres of hidden tunnels and storage districts.

A Trail with Scenery The trail is muddy and earthy and can also be rocky and rooty in sections, so care is needed. The best way to get your blood pumping is running the ridge trail, which borders a grassy clearing overlooking Bath city – you’ll know it

Early morning runs can give you impressive views.

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RUNNING

TRAIL

THE WOODS

Runscape

The atmospheric woods in a fog in the nature reserve at Monkton Farleigh.

when you see it. Run right to left to the end of the ridge, take a deep breath and head up the hill to the aforementioned Brown’s Folly (also known as the Pepper Pot for its shape). It’s steep and will test your resolve for an uphill sprint. You can go left or right at the top but left brings you back to the car park. In parts of the woods, that are mostly fenced off now, yet still visible from the central path, there are remnants of some of the buildings and structures from the WWII era if you look hard enough and shell cases from large calibre munitions have been seen here. The bomb disposal unit has been called here previously to dispose of some of these, believe it or not. There is still underground activity here as some of the tunnels remain to be used for various purposes linked to the government and private sector. It’s great country for conspiracy theorists! You can see the chimneys coming out of the ground from the underground tunnels and there is even a steel door in an embankment in the woods. Running the woods is pretty magical, especially if you are alone. There are sheep, deer – including some unusual Monkjack deer which are as small as Labrador dogs – orchids, woodpeckers and horseshoe bats residing in this woodland. It’s a nature fest and running feels great when you wind around the trail paths near drops, tree clusters and on ridges overlooking the valley.

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“

Running the woods is pretty magical, especially if you are alone. There are sheep and deer here.

a Inside Brown's Folly the top. dangerous staircase to

Running the woods doesn’t take long though (you can squeeze about two to three miles out of it - at a push) so you can lengthen the run by heading out toward the village afterwards.

The Manor house and the Monks’ Well Run from the car park uphill and toward the village, past Farleigh Rise on your left. On your left after about half a mile you’ll see a small stone building in a field which is the Monks’ Conduit – a well

”

with a stone building around it – from a bygone era. There are layers of history in this fascinating place – which was originally a settlement for the Romans, 2,000 years ago. On your right you’ll eventually notice the wonderful gastro pub, The Muddy Duck, that’s great for lunch after a run. It has its own resident ghost stories but is also a great venue for the living. Just past this is the Manor house – the grounds of which open up in the summer for the village fete – but you can see this building from surrounding roads and the ground in front of it opens up into a long avenue of trees trailing for over a mile. You can run through this as the public have right of way and it’s a great run with stunning open views.

Did yo?u know estry

Mon It’s definitely worth over the farmland. A Monks re the incorporating it into a Check on Google maps e h w was w o longer run. before going but there is sn Manor i Just past the ena great circular route going trance to the manor a few from Monkton Farleigh to metres on the right is the South Wraxall and back again Church of St Peter and the next left which can be the perfect long run if after this reference point gives access you are in training for a Half Marathon, to the road where you can find the style which will take around an hour if you are over a stone wall to run the long gauntlet a fairly average distance runner. of trees. Head straight on at the junction, going downhill, toward South Wraxall village Have you had an inspirational about three miles away. This is a narrow run somewhere – is there a country road so be careful of cars that special place you run? Tell us all may spring around the corners. There about it and send us a picture are buzzards on the thermals here in (300DPI or hi-res) and we might the summer – you’ll be unfortunate not publish your account. to see some as they are commonplace

If you go down to the woods today you are sure of a big surprise - namely a mysterious door into an earthy bank, 'Hobbit' style!

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Sunday 7 September 2014 nspcc.org.uk/gherkinchallenge 020 7825 1389