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Hello! issue 139 || JuLY 2021

Running. The routes, the shoes, the races, the friends, the PBs, the views, the snacks, the baths, the lungfuls of joy. Running is about so much more than putting one foot in front of the other: once it’s something you do, it’s part of you. My running was described recently by someone who shall remain nameless as my “hobby”. It’s not my hobby. ‘Hobby’ makes it seem like something at the very end of a CV. Something that ﬁlls a very minor part of my life, enriching a half hour here or there. Something not quite as important as my job, my family or my friends. But running runs through me like a stick of rock. It’s in my DNA. My times, my pace, and the races I do may not be the same as yours, but I love running every bit as much as you. If you’re not sure if you’re going to love running yet, let me assure you: you will. Maybe not every step, and maybe not every run, but stick with it, and it will become part of you too. The truth that running is so much more than non-runners think it is weaves throughout two important stories this issue. The ﬁrst is Milly, our cover star,

whose mental and physical strength have been tested in the most life-changing circumstances, but who used the power and love of running and ﬁtness to discover new horizons and reach new potential. Our second story is the powerful chorus of voices you’ll ﬁnd on page 30. These women tell us about their experiences of racism and sexism while running. In wanting all women to feel the power of running, to enjoy it as part of their being, it’s crucial that we understand all the barriers that women face. For some, misogyny is literally just the half of it. We want to amplify black women’s experiences while running, and I’d love it if you could take the time to read, to understand and to share. It is only through understanding that we can work together to eradicate hateful behaviour, helping to ensure all women feel safe. Let’s empower all women to run, and for all of us to enjoy every step. Happy running.

th we... s monexcited Thi…got about the return to parkrun on P50

…took to the trails with a new pair of kicks on P58

…took a breath and prepared for our first IRL race on P82

Esther Newman Editor

read anyWHERE AT any time! Download the Women’s Running app and buy a single issue for just £3.99. Or subscribe from just £2.99. Search Women’s Running in the app store.

join our tribe! womensrunning.co.uk @womensrunninguk womensrunningmagazineuk @Womensrunninguk bit.ly/WRpod

WITH YOU EVERY STEP Women’s Running is your community: a supportive place for all people who identify as women who love to run. Each issue is packed with advice on training, nutrition and kit, alongside inspirational real-life runners’ stories. Whether you’re considering your first ever run or you regularly take part in races, Women’s Running will help you run better. Running is about more than just putting one foot in front of the other: it’s about who we are.

Contents issue 139|| July 2021

On the cover

lifestyle

Battling misogyny and racism is part of daily life for black women runners. Read these real-life experiences and resolve to be part of positive change

Photography Joseph Branston Kit Gymshark / Brooks

16 Massage guns

8 Headlines The people and stats making the news

10 New gear Blaze your trails in this summer kit

11 How do I… …ward off the most common running injuries?

Should you, or shouldn’t you: here’s the lowdown

12 Health Life is a bowl of cherries (and blackcurrants)

22 Warrior TikTok uber-star Milly Pickles lets us into her life

30 Racism and running

13 Why I run Laura Jones on how running changed her life

14 Fuel We’ve gone bananas over fruit boosts

15 Mum on the run

We want to make running safe for ALL women

She’ll slow down when she’s good and ready (read: not any time soon, thanks very much)

42 Pregnancy

How effective are massage guns for runners?

16 Clinic

How to keep training through every stage

50 5K plans Training plans to help you smash your PB

57 New shoes

18 My best run We head to Yorkshire with Emma Lavelle Wood

19 Debate

78 20-minute workouts

42 Running & pregnancy The ultimate runner’s guide to pregnancy from Sophie Power, ultrarunner and mum of three It looks serene but paddleboarding can be a ferocious cardio workout too

8 moves for body and mind

50 Training plan 5K plans for every single runner

55 How I train Andrea Mason, endurance athlete

82 Race nerves

kit

Hypnotherapy to banish race-day nerves

Our favourite Decathlon running shoes

coach

Pregnancy needn’t mean you have to stop running

We review the best road and trail shoes

90 WIN!

Should you combine or separate your runs and your strength training to get maximum benefit?

57 Essential gear We try before you buy

4 || Women’s Running || JULY 2021

66 Tech Earbuds, massagers and more

“Running is so powerful and it’s great to be able to run at speed. At the track I just feel happy”

78 One circuit to get the blood pumping and the other to mobilise your muscles, all while lifting your mood

bootcamp 70 Paddleboarding

This summer’s best cross training works the core and glutes, and is a great de-stresser

74 Wellbeing workout Start by getting your heartrate high and then cool off with these relaxing stretches

Milly’s story is both interesting and inspirational; perfect ingredients for a WR Warrior

78 Perfect form Want to work your whole body in one move? Meet the two-handed kettlebell overhead swing

86 My life-changing story

BALANCE 82 Hypnotherapy Simple DIY hypnotherapy exercises to calm your race worries and super-charge your running

91 Life on a plate Cherie Hoeger on her food philosophy

ASICS Frontrunner Siân Longthorpe tells us how running has been her joy, her escape and her saviour over the past few years

regulars

57 Where to spend your hard-earned

22 Running mates We hear from you, our running tribe

features

92 Support network

22 Warrior: Milly Pickles Milly lost her leg after being electrocuted, but she’s now learning to run again on a blade

30 #WEWILL ﬁght racism We hear from black women runners about the prejudice they face every day

Our experts answer your pressing questions

95 Race We welcome back our race report section; Tina Chantrey attempts a duathlon in the New Forest

96 Diary Get your autumn races booked in now!

48 Anna McNuﬀ

98 Footnotes

Anna’s back after giving birth to a baby girl and she’s got a lot to say about pelvic floors

How Irish runner Sonia O’Sullivan took the world by storm

More than a magazine subscription. See p20 for details

Go to your happy place: three simple ways to do self-hynosis at home

Summer SALE JUST £3 FOR 3 MONTHS

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JULY 2021|| Women’s Running

|| 5

theteam Editor Esther Newman senior art editor Alex Duce design Andrew Cottle

issue 139 || JUly 2021

ﬁtness editor Tina Chantrey

We couldn’t have done it without…

Digital Editor Holly Taylor

sub editor Rachel Ifans

Rachel Dench Rachel is a personal trainer, writer, cofounder of Black Trail Runners and mother of dogs. She loves to run – especially on trails – and competes in any length of race, all the way from 10K right up to ultramarathons. This issue, she collaborated with Sabrina (see right) on our important feature on running, racism and safety, speaking to women about their experiences in order to amplify this neglected and misunderstood issue. Page 30.

Sabrina PaceHumphreys Sabrina is the cofounder of Black Trail Runners, and has been a guest on the Women’s Running Podcast, when she spoke to us about her passion for running and for getting more black women running on trails. This issue, she worked with us on our lead feature, explaining that we all need to do more than pay lip service to Black Lives Matter. Let’s create safe spaces for all women to run. Read more on page 30.

Digital ASSISTANT Kate Sellers Contributors Sabrina Pace-Humphreys, Rachel Dench, Sophie Power, Laura Fountain, Liz Hollis, Rachel Ifans, Lisa Jackson, Anna McNuff, Louise Pyne, Anne-Marie Lategan

senior Advertising Executive Megan Gibbings 01225 489984 megan.gibbings@anthem.co.uk

Advertising APPRENTICE Ella Bywater ella.bywater@anthem.co.uk

Licensing Regina Erak regina.erak@globalworks.co.uk

Head Of Marketing Verity Travers Creative Director Jenny Cook Managing Director Simon Lewis CEO Jon Bickley Cover & Warrior photography Joe Branston Thanks to Gymshark / Brooks Verulamium Park, St Albans Images © Getty Images Print William Gibbons & Sons Ltd +44 (0) 1902 730011 Distributed by Marketforce (UK) Ltd 161 Marsh Wall, London, E14 9AP +44 (0) 330 390 6555

Sophie Power Sophie is an ultrarunner (and Women’s Running cover star from June 2020) who has taken on some of the toughest races in the world – and was famously pictured breastfeeding at the Ultra Trail du Mont Blanc. Having just had her third baby (running until her waters broke), we couldn’t think of anyone better to write our guide to running with baby on board. Page 42.

Lisa Jackson Lisa has been a Women’s Running contributor since its second issue, having completed two 56-mile ultras and 108 marathons – and come last in 25. She is the author of Running Made Easy and the award-winning Your Pace or Mine? and this issue, she introduces the concept of hypnotherapy as a way to calm your nerves ahead of your ﬁrst races this summer. She’s quite the expert as she’s a hypnotherapist herself! Page 82.

Anthem Publishing Piccadilly House, London Road, Bath BA1 6PL +44 (0) 1225 489 984 All paper used in this publication comes from responsibly managed forests All content copyright Anthem Publishing Ltd 2021. All rights reserved. While we make every effort to ensure the factual content of Women's Running magazine is correct, we cannot take any responsibility nor be held accountable for any factual errors printed. Please make every effort to check quoted prices and product speciﬁcations with manufacturers prior to purchase. No part of this publication may be reproduced, stored in a retrieval system or resold without prior consent of Anthem Publishing Ltd. Women's Running magazine recognises all copyrights contained within the issue. Where possible, we acknowledge the copyright holder.

6 || Women’s Running || JULY 2021

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lifestyle Headlines || People || Food || Kit || Health || Opinion

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JULY 2021

|| Women’s Running || 7

lifestyle || Headlines

HEADLINES The people, campaigns, research and updates making an impact in our running community this month

STIGMA STILL STOPS SPORT New research shows that women pause physical activity during their periods any women still adapt their workouts or completely avoid M physical activity during their period, according to new research by Manchester Metropolitan University. Almost all those questioned said that stigma and embarrassment around periods caused them to feel uncomfortable or adapt their normal physical activity routine. The 2016 Health Survey for England showed that 15 per cent fewer women than men, aged 16 to 34, meet aerobic exercise guidelines. Researchers say that, while the lower levels of physical activity in women could be attributed to a number of factors, it’s impossible to discount the impact of periods. Lead researcher Dr Petra Kolić, lecturer in sports coaching at Manchester Metropolitan Institute of Sport at Manchester Metropolitan University, said: “This research shows that experiences during the menstrual cycle are unique to each individual, but also that we still have a long way to go to support women and normalise open discussions about the menstrual cycle, particularly in relation to physical activity.” The results, published in the Women in Sport and Physical Activity Journal, found that the biggest inﬂuence on women’s

8 || Women’s Running || JULY 2021

physical activity levels was symptoms such as bleeding, abdominal cramps and headaches. In addition to feeling physically unwell, many participants spoke of a heightened sense of selfconsciousness and how they felt in their own skin. This feeling occurred both in those who avoided exercise and those who maintained physical activity. Some women described feeling conscious about

wearing certain items like shorts, and most participants reported feeling worried about being ‘found out’ by others that they were on their period. Dr Kolić said: “This study suggests that menstrual events are complex, individual and personal. Most women didn’t simply avoid all physical activity, rather they adapted physical activity depending on their distinct experiences of the period. “This insight into the multi-faceted effects that the menstrual cycle could have on women’s physical activity is pertinent to practitioners in the field. Creating safe spaces for women who wish to speak about how their physical comfort, personal thoughts and social norms might affect physical activity is important.”

Two-thirds (64%) of people surveyed say that exercising is a priority for improving their physical and mental health in the wake of coronavirus – up 6 per cent compared to before the pandemic (according to a British Heart Foundation survey, bhf.org.uk)

RECORD-BREAKING WOMEN Here’s a roundup of women who’ve broken world records over the past few weeks. Firstly, Scottish athlete Kayleigh Haggo smashed the world record for the women’s RR3 100m at the WPA Euro Para Champs in Poland, winning in 18.11 and taking European gold. In Jamaica, two-time Olympic champion Shelly-Ann Fraser-Pryce became the fastest woman alive as she clocked the second fastest 100m in

history. With 10.63, only Florence Griffith-Joyner has run faster (back in 1988), and Fraser-Pryce becomes a formidable opponent to beat at Tokyo. In the Netherlands, Sifan Hassan took nearly 11 seconds off the world record for the 10,000m at the World Athletics Continental Tour Gold meeting. Hassan will go into the Olympics as strong favourite after her stunning 29:06:82, especially after running the last kilometre in 2 minutes 45 seconds.

This month we love...

WOMEN AROUND THE WORLD TAKE PART IN FIRST VIRTUAL GLOBAL MARATHON unners from more than 75 R countries took to the streets of their cities, towns and suburbs to take part in the inaugural AbbottWMM Global Marathon. Groups of friends, partners and grandmothers supported by grandchildren on bikes, all set their own courses, aid stations and finish lines. With the added incentive of 100 invites to the AbbottWMM Wanda Age Group World Championships 2022 on offer, the level of competition among those aged 40 and above produced some impressive performances. The first Wheelchair Global Marathon also took place with Margriet Van den Broek of the Netherlands topping the women’s podium in 2:02:11. Executive Director of the Abbott World Marathon Majors, Tim Hadzima, said of the race: “It was really amazing to see runners

from all over the world make their own ﬁnish lines and be able to celebrate their achievement with their families and friends in lots of creative ways.” The Global Run Club was created in August last year to provide a global community for marathon runners on a virtual platform to stay motivated and connect with other runners. The engagement in the club’s monthly challenges and races shows the spirit and enthusiasm of runners around to the world to connect, compete and train alongside runners of all ages and abilities across the continents. Lynn Chislett from the UK said: “I thoroughly enjoyed training for, and taking part in, the global run club virtual marathon. I thought the social media presence was great, and I really felt part of the event. All the hard work paid oﬀ and I got a PB of 3:44:02.”

|| It was created to provide a global community for marathon runners on a virtual platform||

Eilish McColgan and Jess Judd will run in Tokyo

womensrunning.co.uk

WavyDeo

£8.99,wavydeo.com Aluminium, paraben and plastic free, this eco-friendly highperformance vegan deodorant will protect you on long runs. It lets your body sweat naturally and the pot is compostable.

Dragonfly CBDFaceCream £40,dragonflycbd.com

Packed full of cocoa butter, avocado oil and hand-crafted Cannabis Sativa L extract for energised and glowing skin.

Third Olympics for McColgan Following victory at the European Cup 10K in June, Eilish McColgan secured her place on Team GB at her third Olympic Games, taking the win in 31.19.21. McColgan will be competing in Tokyo 30 years after her mum, Liz, won world gold in the Japanese capital. Our congratulations go to Jess Judd too; she also finished within the qualifying time for Tokyo, with a PB of 31:20:84.

MonatSunVeil

£38,monatglobal.com/uk An SPF 30 sunscreen with a mix of potent antioxidants and skinrestoring, hydrating ingredients including arnica extract and red algae extract. Skin Cancer Foundation approved.

JULY 2021

|| Women’s Running || 9

lifestyle || New gear || How do I...?

NEW GEAR It’s time to get lost on the summer trails Best of the vests It’s so packed full of storage and features that the Harrier Curbar 5L will look after you whatever summer adventures you’ve got planned. The useful easyaccess zipped phone pocket on the front, plus other easy-to-reach storage makes life on the trails stress-free. You also get pole holders on the rear as well as three sections for kit and an external pull-through pocket for soggy waterproofs. Great fit, soft, lightweight, breathable fabric – it’s the thoughtthrough design that makes this vest such an adaptable option for all of your running. £54, harrierrunfree.co.uk

Higher and lower The Lululemon Wunder Train Long Line Bra is constructed from their fastest drying Everlux fabric, so no more uncomfortable chafing. With added Lycra to ensure it hugs your shape, it also has four-way stretch and a high level of support. The higher neck, and low deep band gives much more coverage than your average sports bra, enhancing comfort and holding you in.

Tala style and comfort Pull on your super-soft Tala Doze Half Zip Sweatshirt at the end of your run to cool down in comfort. The elasticated waistband makes it snug we just love the cute cropped style. We think it’s a really versatile top to keep in your pack for changeable weather. £45, wearetala.com

Freedom of movement

£58, lululemon.co.uk

Kiss blisters goodbye A thick cushioned heel and toe in the Versus Run Socks means no more rubbing in those high-impact zones. Moisture is wicked away from your skin quickly and the arch support, with compression, promotes blood flow to boost quick recovery. Treat your feet! £13, versussocks.co.uk

Tech for the trails Thinking of an ultra this year? The premium On Cloudultra provides all the tech to reach your finish line, with both luxurious support and rugged grip on the trails. These will glide along the roads, too. The fine mesh upper keeps out debris, feels snug, supportive and breathable and features the FlipRelease system providing extra space when your feet get hot. With a double layer of Helion superfoam plus two layers of the signature CloudTec cushioning your leg muscles will stay fresh, and the Missiongrip outsole is outstanding even in the wet. £160, on-running.com

Run in comfort in the two-inone Cimalp Vesubie Shorts. The built-in belt allows you to stash your phone, food and water, and there’s a rear zipped pocket for your keys. Featuring CIMAFLEX stretch fabric that’s dry wicking and anti-microbial, and built-in mesh underwear, these shorts offer everything you could wish for in technical trail kit. £45, cimalp.co.uk

Good vibrations With wireless bone conduction headphones like the Aftershokz Aeropex, you get high-quality, open-ear listening as well as comfort – and awareness of your surroundings. At less than one ounce in weight, the wraparound titanium frame is nonintrusive. You get up to eight hours of music or talk time battery life, and as they aren’t in-ear they’re suitable for most races. Finally, this latest upgrade from Aftershokz has improved the quality of vibrations sent through your cheekbones into your ears. £149.95, aftershokz.co.uk

10 || Women’s Running || JULY 2021

womensrunning.co.uk

how do i...

Protect myself from common running injuries specific to women? Differences in anatomy and biomechanics, as well as hormonal cycles, mean that women can be more prone to specific injuries. Knowing potential weaknesses is the first step in preventing them omen and men differ not only in their anatomy, physiology and body composition but also in their biomechanics. The female body seems to react to running in a specific way that can be both beneficial and detrimental to overall health and wellbeing. “Most importantly for women, running promotes the production of potent oestrogen, a hormone that’s essential for preventing the development of uterine, breast and colon cancer,” says Anna Kosciuk, sport scientist at NURVV (nurvv.com/en-gb). “It’s been found to increase bone density, which is crucial for delaying osteoporosis and related fractures.” One of the negative impacts of running on the female body is that it increases the risk of

The key to prevention is knowing the risk factors

womensrunning.co.uk

injury. “Injuries occur due to biomechanical traits that females exhibit more commonly than males, and due to hormone levels associated with the menstrual cycle,” Anna adds. “Biomechanically, females show a greater hip adduction and internal rotation of the hip during steps. Increased knee valgus and an internal rotation of the knee is also

Running is one of the main sports where the prevalence of injuries is incredibly high. The bad news is that a lot of those injuries occur due to wear and tear of the body over time. There are, however, things every female runner can consider to mitigate those risks. “Most importantly,” says Anna, “female runners should always pay close attention to their training

|| Certain phases of the menstrual cycle increase the likelihood of trauma due to greater joint laxity|| a problem that’s caused by reduced glute and single leg strength.” Evidence suggests that running during certain phases of the menstrual cycle increases the likelihood of traumas due to greater joint laxity. “In some phases of the cycle, females are four to six times more likely to sustain ACL (anterior cruciate ligament) injury than males,” says Anna.

load. Everybody is different, so it’s hard to say exactly what mileage runners should stick to on a weekly basis. Top running coaches recommend avoiding sudden increases in running distance (<10% per week) and building up weekly distance gradually, ideally following a structured training plan that allows the progression but also builds in lighter weeks to allow the body to recover.” Increased soreness, tightness, or pain often suggests that you are doing more than you should. “Women are generally weaker and more flexible than males and a lot

of their injuries develop through compensation due to lack of strength. Therefore, I always advise women to engage in some form of strengthening exercise programme,” she says. Yoga, Pilates or simple weight training can help you build lean muscle and minimise injury risks. To avoid injury, you also must understand your running form. Even though running is a relatively free movement, knowing how it works – which part of your foot strikes the ground first, how quickly you turn over your feet and whether there are any major imbalances between the two body sides – is key to identifying weaknesses in your technique and addressing them through tailored exercise programmes. “Good footwear is also essential for preventing running injuries,” stresses Anna. “Due to unique foot function, lower leg mobility and the preferred motion pathway that each runner adopts, shoes will perform differently on each runner. Finding what is right for you will protect your body from exhibiting abnormalities in your movement pattern and ensure appropriate alignment of the foot and lower leg.”

JULY 2021

|| Women’s Running || 11

Lifestyle || Health || Why I run

Sustainable periods

HEALTH The latest nutrition, beauty and health headlines. Because running doesn’t end at your feet A new project, designed around the World Health Organisation’s recommendation of 30 minutes’ brisk walking a day, showed that taking the supplement daily for two weeks led to even greater fat-burning outcomes. Mark Willems, Professor of Exercise Physiology at the University of Chichester, who led the studies, describes the findings as “exciting and a potential gamechanger”. “This brisk walking study adds to the building picture that New Zealand blackcurrant is beneficial for health and fitness when combined with exercise,” he says. “After one week, the fat oxidation effects are just getting started, but if you take it for longer, the effect of blackcurrant becomes even more beneficial. We’ve seen in the studies that it is essential to use it daily to receive the benefit. Intermittent use has no effect.” New Zealand blackcurrants contain the highest concentrations esearch has revealed that CurraNZ for a week, participants of polyphenols, anthocyanins and R blackcurrants not only burned up to 13.2 grams more fat antioxidants in any commerciallygrown food. The anthocyanin is strengthen your immune (116 calories) over two hours of moderate-intensity exercise. Under the active ingredient that delivers system, increase energy, reduce the fitness and health benefits and normal circumstances, regular arterial stiffness and blood exercise conditions the body to use has been shown to increase blood pressure, but also that they can flow by 20-35 per cent and may more fat as fuel. To achieve fat enhance your ability to burn fat. burning gains of over 20 per cent increase the activity of fat UK-based research revealed metabolism processes under usually requires three to four that after taking New Zealand exercise conditions. weeks of endurance training. blackcurrant extract supplement

SUPER BERRY

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£13.50, drvegan.com A daily multi-nutrient formula containing calcium, magnesium, vitamin D3 and vitamin K2 to maintain healthy bones and muscles, making it ideal if you’re on a plantbased diet, are pregnant or going through the menopause.

SolgarOmnium £21.25, solgar.co.uk If you juggle training with a busy life, boost your daily vitality with Omnium’s 47 active ingredients, in highly absorbable forms such as n-acetyl-l-cysteine, coenzyme Q-10, antioxidants and nourishing plant compounds including carotenoids, isoflavones, and flavonoids.

12 || Women’s Running || JULY 2021

From £8.99, wearedame.co

Life (and recovery) is a bowl of cherries Montmorency tart cherries are the most common variety of tart cherries and they’re packed with multiple health-promoting nutrients. When ingested 1.5 hours before exercise, over a period of seven days, they’ve been found to significantly improve endurance during exercise. This is thought to be because of the berries’ low glycaemic index, anti-inflammatory and antioxidative capacity, and bloodflowenhancing effects. The Montmorency cherries could also accelerate muscle recovery and reduce DOMS, help with high blood pressure, improve sleep, and lessen symptoms of arthritis and gout. £16.99, nahlife.com

Mythbuster

bestfor vegans

DrVeganBone &MuscleSupport

DAME’s reusable pads are really comfortable and using them saves up to 2,000 plastic disposables, more than 40x carbon emissions and up to 60 per cent cost. They are breathable and designed to draw moisture away quickly and keep you comfortable. You can rely on them to be highly absorbent too; the 4D fabric technology holds 10 times its weight in two seconds and keeps liquid locked in even when scrunched. With built-in antimicrobials and stain proofing to keep the pads clean, you can use them again and again.

BioSynergyActive WomanVitamins £19.99, bio-synergy.uk Each capsule contains a mix of 31 nutrients vital for active women, including B-vits for energy and vit C for the immune system. Vitamins B6, B12 and E reduce oxidative stress, while vitamin D, iron and copper help you stay fighting fit and healthy.

Can you drink too much water on a hot run?

As it gets warmer, we need to make sure we’re hydrated, especially on longer runs. However, health guidelines recommend we drink to thirst rather than glug excessive amounts of water. A condition known as hyponatremia can result when you drink too much; it happens because, due to sodium levels dropping in the fluid outside a cell, water gets in to try and balance the concentration of salts outside the cells. The cells then swell – including those in the brain. To stay hydrated, drink enough water before a long run, only drink when you feel thirsty and try a sports drink which contains electrolytes.

FORD N RUTHER © MARTI

ura © ROB GOWER

a L r o f b m i l c g n A dizzyi

Why i run What do you remember about your first race?

Laura Jones

up high; some of my very favourite runs have been in the Malvern Hills and the Peak District. They had beautiful views and I had brilliant company; the perfect recipe for a wonderful run.

Where’s your favourite place to run?

It sounds such a cliché, but anywhere I can be with my friends. Snowdonia has my heart and I’m lucky that it’s only an hour from home. I love being

womensrunning.co.uk

It was my local 10K in Nutritionist, fitness coach and founder of Shrewsbury in March 2017, WeAreFearless, Laura Jones has made the almost a year after I started transition from from C25K to ultra-runner running. On race day, I was more nervous than on my How do you fit in training with life? wedding day. Standing on the start line, my tummy About Laura was in knots and my legs felt like jelly. The course I have three young children and run my own Mum to three girls, Laura spent most was hilly, and I remember feeling at 7K that I business. For the most part, if I don’t get up early in of her adult life couldn’t run another step. My friend urged me on the morning and get my run done while the family battling weight and I ran the whole 10K and finished in 1hr 02mins. sleep, it won’t happen. With my strength training, I gain, binge eating and yo-yo dieting. The medal was beautiful and meant a great deal to find it easier to fit in around the children. In 2015, aged me, but more than that, the elation of crossing the 33, weighing 20 What’s your favourite piece of run kit? finish line and the post-run buzz was like nothing I’d stone and unable to walk upstairs ever felt before. I was hooked! I love colourful kit; it makes me feel happy. I’ve without becoming made sure all my WeAreFearless club kit is super breathless, she What race are you most proud of? bright. Zaazee is one of my favourite fitness brands, wanted to make a change. Laura’s I think my first marathon; Manchester 2019. All my their bras are the best I’ve tried; for practicality, my first run was in training runs indicated that my coveted sub-fourProviz gilet is amazing and an absolute essential for April 2016 and hour finish time was achievable. On race day, I stuck my morning runs; and I love my Harriers hydration she could barely manage 200 to my friend Paul, the pacer, like glue for nearly 16 vest – it’s got so many pockets and fits like a glove. metres. She’s miles. But an upset tummy caused me to lose him planning to run What has running taught you? and I didn’t have it in me to make up the time. The her first 100K race this year What hard work really is. It’s taught me humility last 10 miles were a battle, but one I was never going @wearefearlessclub when I’ve missed my goals and how much more to lose – my girls were waiting for my Facetime you appreciate achieving something that you’ve had call with the medal! Becoming a marathoner is an to work for. And it’s shown me I’m capable of more incredible experience for anybody. But for someone than I realised. My own experiences have helped who only a few years earlier couldn’t walk her me to shape WeAreFearless; the whole ethos of my daughter to school without stopping to catch her coaching and community is to help as many people breath, it was a monumental achievement. as possible realise how capable they really are.

Favourite post-run treat? I love an ice cold salted caramel whey protein shake and then hot buttered toast and a cuppa.

JULY 2021

|| Women’s Running || 13

EAT WELL

lifestyle || Fuel || Mum on the run

Arethereany foodsthatcan boostmytraining motivation?

FUEL Vitamin F for fruity goodness! Whether it’s berries or bananas, blenders or bowls, it’s all about tasty treats and feelgood ﬁxes

Blitz all the ingredients for a cooling bowl of fruity frozen yoghurt

Frozen mixed berries

Greek yoghurt

Berry nice indeed

1tsp honey

Feed your joints with this Omega-3 rich meal

Smoked mackerel fillet

Wholegrain rice

Gone fishin’

Mixed salad

Enjoy a light dessert that tastes delicious

Strawberries

Creme fraiche

Shredded coconut

Strawberry feels

It goes without saying that your state of mind is inextricably linked to how well you perform. Many of us are getting back our mojo now that races, which were previously postponed indefinitely, are finding their way back into our diaries and we’re allowed to train without the lockdown confinements that were in place a few months back. Having said that, given we’ve had such extended periods out of our regular routine, some of us are finding it challenging to automatically snap back with bags of motivation. If you’re lacking focus, there are some diet steps you can take to spur you on. Your diet has a big effect on how you feel, so piling your plate with ‘happy’ foods will help to keep your training on track. Along with being a great source of potassium, bananas are a good source of the neurotransmitter tryptophan which is needed to manufacture serotonin. Oats are high in vitamin B6 and fatigue-fighting magnesium, while oily fish helps to sustain brain health thanks to its high Omega-3 content. If you really need a mood lift, reach for a pot of probiotic yoghurt as gut health has been shown to impact brain health and the more good bacteria that lines your gut, the happier you’ll feel. Finally, it’s summer so don’t forget to get outside and soak up some sunshine in small amounts. Just 20 minutes of exposure to direct sunlight per day will help to increase levels of mood-boosting vitamin D.

Turntopage82 canhypnotherapygive goodrunningvibes?

3 of the best kitchen blenders KitchenAid ArtisanK400 Blender

NinjaFoodi PowerNutri Blender

The adaptive fivespeed motor and clever control sensors produce the perfect texture every single time. £299, kitchenaid.co.uk

This sleek blender makes everything from protein shakes and dips to nut butters and pâtés. Genius! £79.99, ninjakitchen.co.uk

14 || Women’s Running || JULY 2021

WilkoBlend andGo This is a great value, no-frills blender. Comes with two 600ml cups that you can throw in your gym bag. £18, wilko.com

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Mum on the run Laura Fountain is a mother, a running coach, a personal trainer, a marathon runner and the author of The Lazy Runner and Tricurious. Follow Laura @lazygirlrunning

This month’s wise women

Life’s a learning curve

hen my son was born, he was weighed and measured and a dot was placed on a chart. He was ‘on the 75th percentile’, a phrase I’d never heard until I became a parent. He was weighed and measured many times that first year, the findings recorded in a little red book we were told we must guard as fiercely as we guarded our son; forgetting to take it to an appointment with the health visitor was like turning up without the baby. Each time, his dots stuck rigidly to the curve marked 75.

I applied for the London Marathon ballot several times before I learnt about a different way to get a place. If I could run another marathon fast enough, I’d be classed as Good For Age and rewarded with a place to run London. I’d need to run more than 30 minutes faster than I had, so suddenly I became a dot on a curve, just like my son. My race time at the Manchester Marathon 2013 decided the percentile I needed to be on to be classed as ‘good for my age’. Not content with that, I wanted to prove myself against my peers, so I trained and qualified for entry to the Boston Marathon. It’s eight years on from my first Good For Age title. Unlike that curve against which my son is measured, mine is now on a downwards trajectory. I turn 40 next year and my performance is expected to decline. Qualification times now ease with each passing half-decade. “Hurrah”, I thought at first, “I can run more slowly and still qualify as good!” However, I’m fitter now at 39 than I was when I turned 30, and I don’t have any intention of letting my dots follow any predicted curve. People do things at different times; I’ll slow down when I’m ready.

BodyHappyKids:Howto helpchildrenandteens lovetheskinthey’rein Molly Forbes £14.99, Vermilion Learn how your kids can grow up confident, even in a judgy world.

|| Suddenly, I became a dot on a curve, just like my son || He started walking at 10 months, earlier than other babies we knew. We patted ourselves on the back before realising that this made our job more challenging due to the increasing speed with which he could move out of our sight. When he was twoand-a-half, he was expected to able to say 50 words. We counted just 10 and were sent to a language specialist who said: “He seems ﬁne. Babies do things at diﬀerent times; he’ll talk when he’s ready.”

Mixed/Other: Multiracialityin ModernBritain Natalie Morris £16.99, Trapeze The struggles and joys of being mixed race.

RunWell:Essential healthquestionsand answersforrunners Dr Juliet McGrattan Laura refuses to follow a curve predicated by her age; she’s not keen to slow down for a while yet

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£12.99, Bloomsbury Sport Answering many of the common health questions that runners ask.

JULY 2021

|| Women’s Running || 15

lifestyle || Clinic your expert Sports Injury Fix director Mike James, otherwise known as The Endurance Physio, has spent over 25 years working with runners from novice to Olympic level. He’s also an accomplished runner with over 300 marathons and ultra races to his name (sportsinjuryfix.com)

CLINIC It’s a hot topic for runners at the moment and it seems wherever you look there is an advert for massage guns. Should every runner have one? The current popularity of massage guns is undoubtedly helped by the very public use of them by professional athletes and high-profile individuals going viral on social media. The slow-motion videos of the skin rippling wonderfully underneath the gun, coupled with claims of what wonders they are doing to the tissues, have led many runners to jump on the bandwagon.

What do massage guns actually do? When it comes to self-massage, it’s hard to not be sceptical and suspicious of the latest fad and trends. Many of these are simply reinventions of previous treatments wrapped

up, rebranded, and repackaged to a new audience. The massage gun is something that could be said to tick these boxes. When we’re considering their effectiveness, firstly we need to consider what we believe they do versus what we know they do. Massage guns are a type of percussion or vibration therapy, and this certainly isn’t new; we’ve seen many flavours of ultrasound, infrared radiation, electrical and magnetic stimulation for a while now. We’ve even seen lasers that offer vibration as the stimulus for healing and recovery. Massage guns offer the promise of dramatic and exotic biological benefits caused by stimulation of the tissue back to

|| A massage gun is not a cure-all for poor sleep, nutrition, training or lifestyle habits. It can only be supplementary to bigger factors||

Soft tissue therapy that you can do yourself

16 || Women’s Running || JULY 2021

full vitality and health. However, it’s important to realise that some of the claims you see on product blurbs cannot be backed up by science and research at present. So, do massage guns actually work? They certainly vibrate the tissue but science hasn’t yet revealed the benefits of doing this. Self-massage from a massage gun would probably give similar benefits as you get from foam rolling, which makes it worth investigating if you use a roller regularly. It’s certainly easier to use than a roller and might mean you do it more regularly. Whatever value massage therapy has, massage guns can probably deliver similar. I don’t use massage guns on patients in clinic as I feel there are better ways to help them in the available time, but I do feel they can be used as an extra, self-applied technique in conjunction with therapy sessions.

Lockdown limitations During the pandemic, many therapists weren’t able to help runners with hands-on treatments. In this situation, massage guns have been a lifesaver to some who like the soft tissue therapy approach. Although once very costly, the price range of many massage guns is now affordable to most. Investing in a massage gun may repay itself many times over in the long run if it saves you time and money trying to get to a therapist. In these circumstances, seeing a therapist face to face may become a post-race reward or pre-race ritual, more than a necessity or a regular thing. The therapist profession can be guilty of prescribing a heavy dose of myth and pseudoscience at times, and unjustified claims that vibrating massage tools can “enhance performance”, “remove lactic acid” or “restore biological balance” cannot be supported with research. What they may do is help the feeling of recovery by affecting the neurological system via a novel stimulus that can help the feeling and perception of recovery, reduce the perception of pain and reduce the sensation of soreness. This in turn can enable you to train harder and recover quickly at a perceptive and neurological level more than at an actual tissue level.

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Everyone loves a massage but a gun won’t replace a human and it won’t make up for holes in your rest or recovery plan

There’s no massage magic Using a massage gun can make you feel great after a run and, on a case-by-case basis, it can be worth trying. What’s important to realise, though, is when you shouldn’t be using them. Guns are predominantly beneficial for soft tissue, so using them on something such as a stress fracture or bone stress injury will not have any effect. And you could also end up with some side effects you wouldn’t have chosen to have! As runners, we’re always looking for the best and most effective ways to recover. A faster recovery means we can train harder and more often, which in theory means progression. However, it’s also important to acknowledge that whatever benefit you may get from a massage gun, it will not supersede or undo fundamental mistakes in and around your rest, training and recovery programme. And this is where my biggest concerns with massage guns lie: a massage gun is not a magic cure-all for poor sleep, nutrition, training or lifestyle habits. You won’t negate holes in your behaviour by using a massage gun, so at best it can only be supplementary to the bigger factors that you should be considering to train smart.

If you’re unsure about whether a massage gun can help your performance or should form part of your rehab arsenal, then seek opinion from a healthcare professional in order to gain more understanding. Pay attention to the safety instructions, the dos and don’ts, and use them judiciously to support your training and racing. If you feel that these guns are the secret to your success, spend some time analysing what else you may have changed in your approach at the time you started using them. It could well coincide with a more far-reaching alteration, like more or better quality sleep or nutrition. Don’t put all your performance eggs in the massage gun basket as there are so many factors at play. A massage gun could be a handy part of your fit kit, if used diligently

Part of your ﬁt kit Massage guns may help you feel better but they need to live alongside the foam roller, the ice pack and the compression socks. They are an adjunct to support your training and racing but remember that they sit much lower in the hierarchy than rest, recovery, appropriate training, nutrition and sleep.

womensrunning.co.uk

JULY 2021

|| Women’s Running || 17

Events

Lifestyle || My best run || Debate

MYBESTRUN Salomon Festival Escape urban life, connect with nature and enjoy a full day of running and outdoor activities at the Salomon Festival in the Chilterns. On offer are timed 5K, 10K and 20K runs, guided one- and two-hour hikes, new Salomon products to test, trail running and outdoor skills workshops, talks on technique, guides to where to run and hike, communities to join, yoga classes and food and drink stands. All Access tickets cost £30 and the price includes all activities. Or you can pay £15 for Festival Village Access tickets, which include all activities within the village grounds. Under 16s go free and parking is free. 7 August, salomonfestival.co.uk

Asics Coast Ultra Xtreme

|| Breathtaking heather, moorlands and dramatic coastline||

Guisborough to Filey on the Cleveland Way Ultrarunner Emma Lavelle Wood loved the breathtaking views of the Hardmoors 62-mile race she did in autumn 2019 I’m a mum of two who loves trail running and my absolute favourite place to run is along the varied landscape of the Cleveland Way. It’s an epic journey of breathtaking heather, moorlands and dramatic coastlines. The Cleveland Way National Trail is a 109-mile (175K) route through beautiful and ever-changing landscapes and scenery. Oﬃcially opened on 24 May 1969, it was the second recognised National Trail in England and Wales. Starting from the attractive market town of Helmsley, it heads across the stunning heather moorland of the North York Moors National Park, before reaching

18 || Women’s Running || JULY 2021

the coast at Saltburn-by-the-Sea. Then it passes along the North Yorkshire coastline to Filey, passing old ﬁshing villages like the smugglers rest of Robin Hood’s Bay and lively coastal towns of Whitby and Scarborough. The photo above was taken near Staithes during the Hardmoors 60 Ultra in September 2019 (hardmoors110.org.uk) when I ﬁnished third woman. It’s a 62-mile race taking place mostly along the beautiful Cleveland coast from Guisborough to Filey and passes through Saltburn, Runswick Bay, Staithes, Whitby (including the 199 steps), Robin Hood’s Bay, Ravenscar, Scarborough and into the seaside resort of Filey.

How do you fancy a five-day ultrarunning event on the stunning Cornish coast with £2,500 in prize money? The route covers a total distance of 215K with 7,400m of vertical ascent and individual stages between 27-60K. The event also offers ITRA and UTMB points. The route has been refined this year, taking runners from Porth Mellin to Padstow along some of Britain’s best coastline trails. Earlybird race entry costs from £325 for solo entry or £400 for a team (two or three members) before 31 May. Athletes already registered for its sister event, the Votwo Atlantic Coast Challenge, can upgrade to the Asics Coast Ultra Xtreme by contacting organisers. Oxfordshirebased Slovakian Robert Gunar says of the event: “Looking out into the ocean is too good to be true. The colours are so vibrant – blue, grey, turquoise – and everything is just so vivid. What more do you want from life!” It’s a tough but achievable event with a single overnight site. Accommodation and camping are both on offer, as well as daily transfers to and from starts and finishes. A comfortable base to recover and refuel for the next day. 6-10 October 2021, votwo.co.uk/asicscux

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Should you combine your run and strength workouts or keep them separate? Strength and conditioning sometimes get ignored in our weekly exercise schedules. Our experts discuss whether it’s better to combine or divide and conquer Shane Benzie is a running coach and movement specialist; he’s studied human movement and how we can maximise performance. He wrote The Lost Art Of Running

I believe that the best way to build a mind and body that is strong for running should be based on perfecting the dynamic movement itself, allowing our body as it recovers to rejuvenate and adapt to the task and build specific strength. My research around the world into human movement with athletes, tribes and indigenous peoples has formed my belief that we should create a strong body for running by moving with good running form; this will enable the impact, deceleration and range of movement that we need. I believe passionately that we have the potential to move in a synergistic, fluid, connected and elastic way but the traditional view of our movement leads us to believe that we are more mechanical. When I see beautiful movement, I

Sammy Harper is a PT and founder of Blitz By Harper (blitzbyharper.com) offering daily live Zoom workouts, including audio runs, to take your mind and body to the next level @harper.uk

I believe we get the most out of our training when we separate our strength training and running sessions. Choosing strength and run sessions on different days allows you to focus solely on giving 100 per cent effort without any limitations or muscle fatigue. If you were to do a strength workout six hours before doing a run, your effort during the run would be dramatically impaired and you’d be unable to reach the high intensities needed. However, if you wanted to just do a recovery run, you could probably get away with doing strength training and a run on the same day. Rest and recovery are key components of a training schedule because they give our bodies the best chance

|| Imagine 206 bones in your body ﬂoating in a sea of elasticity created by your fascial system ||

|| A strong core will improve stability and control and enable you to deal with impact better||

see the concept of tensegrity taking place; imagine the 206 bones in your body floating in a sea of elasticity created by your fascial system, no bone touches another bone in your body. If we maintain a tall and elegant posture and move with balance and symmetry, every movement we make will create elastic recoil for the next movement. When it comes to movement, I see our brain as our software and our physical body as our hardware. Changing and perfecting our movement and running form is a case of rewriting our software so that the hardware adapts. Attempting to create a strong body for running that does not take into account the correct range of movement and treat running as a full body motion will contaminate our software and inhibit our natural movement.

of results. As a runner, it’s important to have a strong core as this will improve your stability and control and enable you to deal with impact better. I’d recommend focusing on exercises such as plank variations, bear crawls, press ups, dead bugs and glute bridges. It’s also essential to focus on compound exercises such as squats and deadlifts; these will strengthen your glutes and help you generate a more powerful stride. Strength and conditioning training is an essential supplement to a runner’s roadwork; it will strengthen muscles and joints, helps reduce risk of injury (a big one!) and it helps you run faster by improving neuromuscular coordination and power, which can improve race times.

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JULY 2021

|| Women’s Running || 19

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Milly Pickles warrior “Running is so powerful and it’s great to be able to run at speed. At the track I just feel happy” Meet Milly Pickles. After being electrocuted, she needed life-saving surgery that involved amputating a leg. She talks about her recovery, her running blade and her 100m ambitions Words: Rachel Ifans

knew what needed to happen; I needed to have my leg amputated because I knew it couldn’t be ﬁxed.” Milly Pickles is looking back to the time the surgeons came into her hospital room to discuss the life-saving surgery she needed to have. She remembers interrupting them with her decision before they’d even got to the end of their list of pros and cons. That was three and a half years ago, in the autumn of 2017. Milly, a 20-year-old student at Bournemouth University at the time, had been electrocuted which left her with severe injuries and needing urgent surgery. When the accident happened, the current had travelled up her right leg, through her pelvis and down her left leg out of her foot and, although this meant extreme injuries

to her legs and feet, it did mean that her spine was unaﬀected. She explains: “Before my amputation happened, I’d already psychologically accepted it so it wasn’t as taxing on my emotions as you’d think it would be.” She’s coped amazingly well the whole time – before, during and after her life-saving surgery – and,

although she half expected the trauma and sadness to catch up with her, it never has. Since recovering from her amputation, Milly has made amazing progress. As she explains, in those early recovery stages, she decided to focus on what she could do to keep positive, knowing how crucial it would be to maintain her mental health while her body was recovering physically. Her voracious appetite for learning and growth is clearly apparent – both now and during this time. “I began learning Spanish and how to DJ,” she says. “I also did online marketing courses to make good use of my time.” And she didn’t stop there. After learning to stand and walk again well ahead of doctors’ predictions, she then went back to ﬁnish her degree, captain her

Milly was photographed on location at Verulamium Park, St Albans, the home of the St Albans half marathon: stalbanshalfmarathon.com

22 || Women’s Running || JULY 2021

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warrior Milly’s popularity on TikTok and Instagram has given her a platform to raise awareness about disability in sport and to help people on similar journeys

womensrunning.co.uk

JULY 2021 || Women’s Running

|| 23

warrior Milly is read y to try some races in 2021

Milly is good at focussing on what she can do rather than what she can’t

able-bodied netball team and now she’s hoping to take the 100m world by storm.

Running free Before her accident, Milly had been an 800m runner – and a hurdles runner, high jumper, and lacrosse, netball and rounders player. Suﬃce to say, she was pretty sporty! Since her recovery, having dabbled in netball, which she also loves, she’s decided to focus on 100m sprints. She says, “I feel like running is so powerful and it’s great to be able to run at speed. When I’m at the track, I just feel happy.” Also, it’s a liberating and empowering thing for a woman to be able to run and Milly admits that being unable to left her feeling exposed after the accident. “I feel much more vulnerable as a woman now I’m disabled and I really hate admitting that because I feel that if I admit it then people will know and then I’m making myself even more vulnerable!” She explains how the thought that she couldn’t run away if she had to has had an impact on her: “If I have a walking leg on, I can’t run, because the equipment I have attached to me isn’t designed for running. My walking leg is like a dead weight, so running on it would feel like I was limping and it would hurt.”

|| I feel much more vulnerable as a woman now I’m disabled and I really hate admitting that|| 24 || Women’s Running || JULY 2021

womensrunning.co.uk

Milly’s essential kit Must-haves when she’s out and about

#1 #2 #3 #4

#7 #8

Ossur Running Blade This is the blade I attach to my right/ amputated leg, enabling me to run.

Iceross Liners I put these liners on my stump and then it slots into the running blade.

Wet wipes To clean my leg and blade with as it gets very hot and sweaty.

Polar Watch

This watch times my laps and reminds me when to refuel with water and carbs; I find it very helpful in training.

Proworks 1L water bottle

Staying hydrated is so important and this bottle has a thermoshield which keeps the water crystal cold. I love cold water.

Gymshark clothing

It’s essential I bring extra layers so I don’t get cold because I need my muscles to stay warm. I’m an ambassador and long-time fan of Gymshark kit so I was so delighted to become part of their team.

Her running blade is a lot more springy than the walking one: “When you get the running leg, it’s the most incredible feeling, but you can’t wear it all the time because it’s higher on your amputated side so your hips aren’t level and overuse would damage your hips.”

Blade of glory

Milly got her ﬁrst running blade in November 2020, three and a half years

womensrunning.co.uk

FreeTrain Running Vest

I wear this to hold my phone, keys and earpods and it’s super lightweight.

Resistance bands

These are good to attach to a fence. Using them improves muscle activation; this means that when I run without them, I will be moving more efficiently.

Personal medical kit

Includes repair and prevent creams, plasters, tape and gauze so I can cream and bandage up my leg before a session to avoid any damage to my amputated leg.

#10

Newton Running trainers

These have a 2mm drop and I find them so supportive for my foot.

after her accident: it took that long partly because she had other priorities after her surgery, partly because she had to ﬁnd the money for the blade and partly because you have to wait a certain amount of time for your stump to heal and settle fully after surgery. She explains, “After the operation, you’re really swollen and you have to wait for the swelling to go down. Even then, if you gain or lose loads of weight, it will alter the shape and size of your stump.” So, in November 2020, Milly received

Some days running is too painful so Milly cross trains instead

her first Ossur running blade, which she was able to get through Pace Prosthetics here in the UK. Of course it wasn’t as simple as getting a running blade, putting it on and hitting the track. “By then, I hadn’t run properly in so long and I really wanted to run. I thought it would be a really cool experience to learn to run from a completely new perspective and I also thought the learning process would be really interesting. “When I first put the blade on,” she remembers, “I took to it quite well. The more strength you have, the easier you find it and you need good hip and knee control too.” Since November, she’s been learning to run again. “As you run, you have to put different weight through each leg because the blade is so bouncy. You need to be very controlled,” she explains. “Even though it sounds really hard, it’s like learning to drive – it becomes natural after a while.” Milly’s current run blade is a standard one designed for

JULY 2021 || Women’s Running

|| 25

warrior

Milly’s blade is very springy so she’s had to learn to put a different amount of weight into each leg when running

runners but not for sprinters. This is because the ones for sprinters are so springy they’re very hard to control when you’re starting out.

Back on track The last few months have been a learning curve for Milly in terms of technique, strength – and frustration. On top of working hard, Covid has kept her away from the track at a time when she was dying to get down there and really open up this new chapter of her life. “My coach wants me to run as human-like as I can – as if the blade doesn’t exist – so having my knee is deﬁnitely very helpful for that. It makes the transition a lot smoother than for somebody who’s an above-theknee amputee.” Despite the challenges and her tendency to be harsh on herself, Milly is loving running again. “I enjoy it because I’m learning even more about my body. I do a lot of diﬀerent types of cross-training in my schedule including strength work, pilates, swimming, bike, yoga, technique drills and a lot of resistance band work.” She smiles: “My running coach says that resistance bands are just the best thing ever. It’s all about building my core and hip mobility – things that I didn’t really focus on before – and getting as strong and lean as possible.”

Putting in the hard yards Milly is a very positive person but she does face challenges every day. For instance, she lost a lot of muscle after her accident and is much weaker

|| Every day, I do everything I need to do to get where I want to be and hopefully the end result will look after itself|| than she used to be. It’s easy to use this as a stick to beat herself with when she is feeling frustrated. “I always think that if I was stronger I’d be much further ahead than I am now. As an athlete, of course you do get problems and it’s about learning to manage them, but sometimes it’s frustrating if you can’t do what you want to do.” She explains that she gets a lot of sores and cuts on her legs because the prosthetic rubs and some days she can’t run at all because it’s too painful. “I tape my leg a lot and use various creams to prevent and repair as many sores as possible. And I get checked regularly

to see whether my hips are equal while I’m running.” At the moment, this is something she needs to work on because video footage shows that she doesn’t raise one knee as high as the other when running, and that’s down to hip mobility. When she can’t get out on the track or attend Herts Phoenix run club meets, she keeps frustration at bay by doing something else. “When I can’t run, due to pain from the prosthetic, I can still do my strength training in my wheelchair. I also bought an iWalk, which is basically a crutch, and I go to the gym on that. There is still a lot I can do to help me progress.” When everything is going well with the blade, Milly’s coach has put quite a punishing training programme in place, and she’s encouraged by the progress she can see in her running, even in the last couple of months. “I train four times a week at the track and then I’m training three hours or more each day on my strength. It’s really tiring,” she says, “and as an amputee you burn up to 30% more calories because you’re using more energy.”

Brain training nning ght her ru MIlly bou sthetics ro P m Pace blade fro

26 || Women’s Running || JULY 2021

Of course, it’s not all about physical exertion; Milly is inspiring to talk to about mental strength. “Whether you

womensrunning.co.uk

Representation and disability As well as everything else over the past year, Milly has become an accidental social media star and a hugely important face for disabled sports. After her amputation, she didn’t want to have to tell everyone she knew individually that she’d lost her leg so she announced it on Instagram. Seeing how interested everyone was in her physio made her share more videos and she was pleased that she was helping people going through similar. However, it was only after she accidentally posted a video to TikTok that everything went really crazy; her ﬁrst video got 1.7m views and she now has 304,000 followers. “I share my life as an amputee, showing how things work, and learning to run etc, and I focus on raising awareness. When I lost my leg, I looked for people like me to follow and there was nobody; just one lovely girl in Brazil but I couldn’t understand a word she was saying! “I really wanted to have someone to relate to, and when I started posting everything online, a lot of amputees started asking me ‘What’s the best leg to get? What happens at this point?’ and so on. TikTok is a great environment for diversity and inclusivity. I love it when people contact me for help and advice; I’m happy knowing I can help someone else.”

can compete comes down to whether you can do it physically and mentally,” she says. “Mental strength is, if anything, more important than physical.” Milly is great at focusing on what she can do and not what she can’t but that’s not to say that she hasn’t found the past year hard. She found it very challenging when she couldn’t get to the track last year because of Covid. “I had just got my blade, and all I was able to do was lots of repetitive exercise when I just wanted to run. I didn’t understand why I was having to do all those exercises because I hadn’t run as an amputee before. Now, of course, it makes sense but when I was stuck in it, it was frustrating,” she confesses. Mental strength is something Milly deﬁnitely has in the locker after what she’s been through. “Staying strong mentally is more likely to get you there and I think I’m good mentally.” That will surely come in handy when she takes her training to the next level and starts to compete on the track? “Who knows?,” she smiles. “I don’t like to put pressure on myself. Every day, I do everything I need to do to get where I want to be and hopefully the end result will look after itself. My coach believes I will be able to compete but time will tell.” First things ﬁrst. With races back on the calendar she’s keen to have a go; not with the aim of winning right now but

womensrunning.co.uk

Milly gets inspiration from seeing other track and field athletes perform

for the experience of racing against other disabled athletes and with her blade. She’s got work to do practising the starting point and making tweaks to her form before she takes to the track.

Looking to others Milly is a fan of following her heroes online. “I follow amputees on social media and ﬁnd it inspiring to see them at track. It’s lovely to see their progression and to think I might be there eventually.” She follows Hunter Woodall, a double

amputee sprinter, who posts videos about his track sessions: “I ﬁnd it insightful to look at somebody who is where you want to be,” she says. She also follows Steph Reid, a single leg paralympian and has become good friends with Julie Rogers, a 100m runner who’s competed at the Parlaympics twice “I love watching anything to do with track and ﬁeld basically,” says Milly. “Following someone who’s basically like me, at a similar point, gives me direction if I’m struggling to see it myself.”

JULY 2021 || Women’s Running

|| 27

our community

Running mates

Because we run better together This month, you share your views about strength training, tell us how you’ve rekindled your love for running and explain how you manage asthma and exercise join our #WRTribe:

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@womensrunninguk

Does strength training your glutes and hamstrings help your running?

@Deborah Harouma

Yes, because I have been doing a 30-minute strength video workout three times a week since last August. I recently got a sub28-minute PB in a 5K aged 58 and with rheumatoid arthritis in my legs.

@Angela Groom

I did a session last night with a curtsy lunge; a new move for me. I’ll definitely be firing up those glutes before all my runs!

NUTRIENT BOOST

Bake with lentils Lentils are packed with plant protein and also contain a healthy supply of carboydrates as well as phytonutrients. We all know about using them in curries, stews and casseroles – but you can also add a protein boost to sweet treats by baking with them. Sneak some quick-cook red lentils, which don’t have a skin so add a great texture, into banana bread, brownies, scones, pizza dough and homemade biscuits. Cook the lentils ﬁrst then puree them with some peanut butter to add moisure and nutrition to your baking.

28 || Women’s Running || JULY 2021

@Kate Wilson

Yes, lots of running injuries can be traced back to weak glutes and hamstrings. This is exactly what my physio said to me last night!

@Belinda Devlin

Yes this sounds like me too! I need to strengthen my glutes and hamstrings.

RUNNING WITH ASTHMA Sophie Rocks, 44, from Surrey, uses a technique known as ‘rhythmic breathing’ to help her prevent anxiety and run more comfortably “I enjoyed your recent article about running with asthma. I am a chronic asthma sufferer and always struggled with exercise at school. “About 30 years on, I decided to take on the challenge of completing a charity marathon. However, I still struggled with breathing and found myself panicking when out of breath, thinking it was another asthma attack. A friend recommended that I try

a technique called ‘rhythmic breathing’ where you breathe in for X footfalls and out for Y footfalls – deciding the timing of your breath yourself to suit your own body. “Focusing on my breathing in this way prevents me from the anxiety that sometimes precedes an asthma attack, and it means I can run at a pace I’m comfortable with. I recommend other runners with asthma give it a go.”

womensrunning.co.uk

Nextissue hOWDOYOUGETTHROUGH THATLASTMILE?

FINDING MY RUNNING MOJO It took Sarah Knightsbridge, 40, from Nottingham, years to discover her love of running. Now she’s unstoppable “I’ve been a half-hearted runner for as long as I can remember. Working as a police officer, I felt being fit was something I needed to try and achieve but I’ve tried all sorts and never loved any of it. “I decided to quit running last January; I thought I hated it and that was that. Until around July – it was six months on and I had put on a bit of lockdown fat. So I pulled on my leggings and ran, and I’ve not looked back.

“A couple of slow kilometres every couple of days became 3K, 4K, 5K, and then suddenly my times were improving and I could run for longer. I’m now doing weekly 10Ks and I’ve taken the plunge and signed up for the Robin Hood half marathon in September 2021. “The weirdest thing has happened; a mental block has lifted and I now want to run. I plan my day around it, I feel sad on days I’m not out

there. I started chatting to my friend who felt the same and we wondered who we had become. Runners – that’s who! “I’ve added some strength training, rekindled my love for yoga too, lost a few pounds and I finally have a sport I love. I turned 40 earlier this year and I feel happy and confident and I even ran on my big day.” WR: Congratulations on finding your mojo, Sarah. We love hearing stories about how you fell in love with running!

We hang out with

Bernie Pelster

She’s coming back from injury and enjoying the miles

#WRTribe club of the month I CAN RUN CLUB This inclusive, women-only club embraces the idea of planned walk breaks on a run – so it’s perfect for beginners and those who haven’t exercised for years “This is a club for all women, regardless of their size, shape, age, agility or background,” says Emma Talbot, founder of I Can Run, a women-only club with groups across Suffolk. “Overweight all my life, I just felt that local running groups and clubs weren’t for people like me when I was learning to run in 2014,” says Emma. “I felt there must be other women in my position so decided to set up a club where they would be welcome. “I Can Run has three main values – inspire, motivate and celebrate. The club also embraces the idea of taking planned walk breaks during your run. It means you’re using different muscles which can help

prevent injury,” says Emma, an occupational therapist. “It’s run by women for women and is going from strength to strength helping women to run at their own pace but with the safety of a group.” A partner of Sport England’s This Girl Can campaign, the I Can Run club promotes the message that we all wiggle and jiggle while we run – and it makes no difference; you’re still a runner. Group runs and membership are free and beginners’ sessions are low cost. “We rely on our beginners’ sessions and the kind donations of our runners to help us keep going and train more leaders.” I Can Run is a Community Interest Company, a limited company set up to pursue a social purpose rather than benefit shareholders. It has clubs across Suffolk, including Bury St Edmunds and Ipswich. icanrunclub.co.uk

Tell us why your club should be Club Of The Month! Email womensrunning@anthem.co.uk

womensrunning.co.uk

Why do you run? I run because of the mental and physical beneﬁts. I train most of the year and like to always be half-marathon-ready.

How do you train? I run every day and have a marathon PB of 3:11:52, which I got in Berlin in 2019. My alarm goes oﬀ at 5:20am each morning and I do at least 5K.

What are you training for? I was supposed to run the Boston and London marathons but they were postponed because of lockdown. I’ve been using the hope of them taking place to keep me motivated. I recently had to have some time oﬀ because I had bursitis on my knee which was incredibly painful. I am now back running and am swimming as well as doing speed work and tempo runs but not pushing it. I like going out with my husband and kids; them on their bikes and me running.

Tell us how running has changed your life and you could end up here! Email womensrunning @anthem.co.uk

JULY 2021

|| Women’s Running || 29

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30 || Women’s Running || JULY 2021

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Running & racism || safety

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zero tolerance towards harassment of women. If you aren’t part of the solution, then you are part of the problem.”

“Black women have to be twice as vigilant to keep safe in the streets. Black people do not receive the same level of protection, care, support and justice for our lives, which are of equal value.” 32 || Women’s Running || JULY 2021

Running & racism || safety

“We’ve lived with this for so long that it’s just tiring. The value placed on the lives of black women as opposed to that placed on white women is as different as chalk and cheese. White women are to be protected, honored, believed, are the epitome of beauty and the ultimate standard, when compared to how black women are perceived, which is aggressive, sexual, strong, able to tolerate pain, unattractive, unwanted, not to be believed.”

“I think the general stereotype of black women is that they are capable of looking after themselves and are not as vulnerable as white women… or even that they have exposed themselves to harmful situations that they should have avoided. As such attacks on black women are not taken as seriously as attacks on white women.”

“I’ve had the usual experience of being beeped at or having ‘cat calls’ and ‘wolf whistles’. Usually I find encouragement from older black men, which is not usually steeped in anything of a sexual nature. I have had one expressly racist incident which left me really upset and shaken up. I had just restarted running again and had taken a late afternoon run one spring. As I turned a corner a teenage boy on a bike sped past me, skidded to a stop ahead of me, turned around and did a Nazi sign in my direction. He looked really menacing then sped off on his bike. I turned around and ran back home crying, it was the first time I had suffered express racism.”

“The reaction to Sarah Everard’s killing, versus the tragedies of Bibaa Henry, Nicole Smallman and Blessing Olusegun, seems like a natural result of my lived experiences. We’re not seen and our pain doesn’t matter.”

womensrunning.co.uk

JULY 2021

|| Women’s Running || 33

“I recently shared an incident where a man shouted out ‘big batty girl’ to me and a friend running and the response from others who have experienced the same or similar was overwhelming. It is important to share our experiences as it gives others the confidence to share theirs too. It was the first time I had shared my experience, but it has happened to me so many times. As long as there are unsavoury characters with bad intentions for women our safety will always be an issue. Carrying Mace, alarms etc does not seem to work but if women start to call out this behaviour and take a zero-tolerance approach maybe, just maybe, we may start to see a change in attitudes. We cannot control who we sometimes meet knowingly or unknowingly so we have to try and alter attitudes and that can only start by speaking out and starting conversations.”

. e f sa f who ’ t o s n us o r e e r h n a nscio hat ot re e m o g w re a o c w y r t in . The n e t a v h p t y -em be l e kes a e e d e f t b e I o ry d pr y no ave v e o v r e t an r ma ho h hat p ery u o e o v o m w re w t y g n d c I a un ns m ome ot su t rea o r is a tentio any w am n or no vent. in o m nd I eact ch e s a a to r e t d u e dia k o c b atta he me blicly a t pu

enced xperi t running. e e v “I ha whilst ou horns at their g lling c t ca a s blowing g. Irritatin n e i l n c Vehi hilst run en making me me w s and m outing to stare s and sh I almost stion ntly ning. g su ge lst out run permane g i n h e i w es nn ed ru ant th .. stopp t didn’t w deter me. ns u r o b e t c s n e y co ienc y exper to share m ed but the st id try I did eople I tru e] and sa ht with p believe [m 19. I thoug didn’t e to Covid nly person ut ti ’s du was the o problem b o] that I cing this omen [wh t w ils ien x e per alone. All sment wh the s t n a o i r n a d I’m rience h e treate of expe should b ame level is g s n n i o e i n t h t a run e way, of nvers sam ge.The co rtain group o a h e r cove ited to a c women w st e o m not li en.The tw in north w l wom urdered mmer stil s m i were on last su justice.Th d d n e o ” v L i oo. ’t rece a tab haven pic is still to

34 || Women’s Running || JULY 2021

Recently, I was having a really good run, until running on my way home two men in a van started following me, shouting and twice turned into roads I was running across to stop me. I was really frightened but managed to cross to the other side and just try and run as fast as I could till I was out of their sight. I felt scared and vulnerable especially because I live alone, but this was also in broad daylight with people around. Sadly this isn’t an isolated experience, many times men have blocked my path, ran alongside me uninvited and shouted things from their cars at me whilst running. womensrunning.co.uk

“I love to run as it is my moving meditation. I would like to say that I run at any time in the day but I don’t. I have never felt comfortable and this stems from being racially abused whilst out running at an early age and guess what? It hasn’t stopped aged 48. Each taunt has stayed with me. I now run in the morning early to avoid this negative environment. I have had experiences of people in cars or I’ve run past shouting terrifying racist comments to me that are too offensive to repeat. Let me be clear these comments do have lasting impacts as I’ve said, and the old adage of sticks and stones will break your bones and names will never hurt you is far from the truth. Writing about it, never mind talking about it, is difficult. It’s opening up wounds but it needs to be done to make people aware. I’m still running; running is meant to be a simple thing.”

“My colour dictates how I am treated. I know how it feels, as I have direct experience, to be screaming for help while in a trail race while a group of white men ran past and ignored me. They were more interested in getting to the end of the race than they were about holding out a hand to help me. I just know, had I presented as a white woman, I wouldn’t have had to endure almost ﬁve minutes of utter hell in which I thought I might lose my life. This is our reality.”

EXPERIENCES

Why is it important to share? We mustn’t overlook the emotional toll that sharing these stories takes, both on those who tell them and those who read them. Not everybody feels comfortable sharing their experiences and some of our readers have expressed concern that speaking out may discourage other women from running, spreading fear instead of solidarity. So, to thank those who continue to share their experiences despite the stigma that it brings, we thought we’d explain why we think it’s vital that we speak up about harassment and assault. In 2019, a Stanford University sexual assault survivor previously referred to by the media as ‘Emily Doe’ identified herself as Chanel Miller and for the first time put a real name to her victim statement. Her assaulter was Brock Turner, and everybody knew his name. Everybody knew him as a successful college swimmer, which allowed the media to share biased reports on the incident that listed his swimming achievements on the same page as the graphic details of Miller’s sexual assault. In identifying herself, Miller challenged the way the case was perceived. Knowing Brock Turner’s name, achievements and ambitions had allowed the public and, in the end, the judge to sympathise with him, and he served just six months in prison despite being convicted of sexual assault and attempted rape. The judge was eventually removed from office due to widespread criticism of his leniency, and Chanel Miller had joined a revolution. The #MeToo movement was in full swing, and women everywhere were speaking out about their experiences of sexual harassment and assault. In sharing their stories, these women became names rather than numbers and started dismantling a system that blames victims and sympathises with perpetrators. People started demanding justice for previously overlooked victims such as Blessing Olusegun, Nicole Smallman and Bibaa Henry. Men started acknowledging the impact of seemingly harmless actions that, in fact, had been intimidating women throughout history. And they started pledging, with campaigns like ours, to make change. This is the impact that speaking out has. Only by adding more voices to this trauma, will we be heard. If you’d like to support our #WEWILL campaign and make your own pledge for women’s safety, find out more at wewillcampaign.com

JULY 2021

|| Women’s Running || 35

“To have your commun community reflected in the media, you have to be par part of the media. My concern is about inclusivene inclusiveness in the media profession and the decision-m decision-making power of black people in the media. Wh What the media reports/focussed on is merely a ssymptom of systemic problems within it.”

ped p o t en s g to be e b in ve en “I ha st runnhave be st l l whi ed to, I ars whi ely m t c chatd at by s extre this e en ti beep ning. I ing wh kes you run f putt it ma scious of ns as -con are f u e l o p e hap ery s hing y g for v in et feel ng som o be us on. As a doi osed t laxati doing t p e sup and r lour ou dy very ent of co alrea t that m y o enj woman ise I am the fac ts and c f .” gh exer cious o e thou out me b v s con may ha lings a fee ers oth

“My experience as a Black woman (in sports and in life), has been that I’m less likely to be treated with the kid gloves white women are treated with. It’s this weird kind of micro-aggressive/racial gaslighting sexism that means I don’t have the same needs and feelings as white women because I’m ‘hard and tough’. I’ve had coaches make huge excuses for the behaviour of white team members, while I always have to be performing at an elite standard (without the recognition). I have suffered huge emotional and physical stresses in silence, just to be able to participate. I’ve also been subject to this curious phenomenon of men wanting to race me when I’m running alone. It is threatening, but I feel like we’re (Black people) seen as specimens rather than people. It feels impossible to report or complain about any treatment or feelings you’re having, because your feelings/issues are disregarded. I recently looked at attending some training sessions with a new group locally, and when I saw there were only white people on the website I decided against it. I’m fed up with being a token.”

when I occasions from d a h ve a h “I oks ed funny lo have receiv even calling out , n white me st laughing ‘fatty’ and ju on the other then hysterically, om black men, to fr s e is ra ore side, p ne sister. M say well do begun to feel ave recently, I h ty when running xie fear and an e everyone as as I now se angerous. I d potentially run the same ot n o d ly e it n the defi -back or at . o -t ck a ys a d routes b t on differen same time ably, after the Understand nlawful killing the u protests of ery and others in rb A d u ve to of Ahma el that I ha be fe I , K U e th ot n d n a y read always be se anything can u relaxed beca ny time and that a happen at xtremely sad.” e makes me

The media is a strange one, they take on stories that pertain to the masses in their eyes. Bibaa and Nicole were both local residents to where I live so it was in our local news and local papers quite a lot, but when I had mentioned it to a friend who lives in South London she had no idea what I was talking about. [In] the case of Blessing, I heard about her tragic death via the internet not the national news and this is not the ﬁrst time this has occurred.

36 || Women’s Running || JULY 2021

womensrunning.co.uk

HOWEXPERIENCES TO

access help if you’ve been harassed or attacked I enter races and I do feel out of place as a runner because of the colour of my skin and 99% of the time it is only me. I’ve never received overtly racist comments when racing as a runner, I have heard people say “I didn’t think you’d be as fast as you are,” which made me think if it was meant to imply that I don’t have a typical long distance runners’ physique, my physique is more of a sprinter. Running is meant to be my safe space but it can be tarnished by racism, leaving me to grapple with the physical and emotional impact of having such hate interrupt something I love to do. It does break my rhythm and ruins my moving meditation and it becomes a traumatised experience that may take me an hour or two to reflect and recover. I have never reported the abuse.

nthe o n o i t a inform ups,goto e r o m r Fo ggro n i t u b i r runuk cont o d s l r i @blackg lrunners.run ai m blacktr tedruncrew.co a emancip

As harassment is so common, it can be tricky to understand what is a criminal offence. Here’s useful information from Citizen’s Advice on what’s considered unlawful sexual harassment.

sexual or any other discriminatory nature you can report this to the police as a hate crime. Penalties for hate crimes such as sexual harassment include fines, imprisonment or both.

What is sexual harassment?

What is sexual assault?

Sexual harassment is unwanted behaviour of a sexual nature that: • Violates your dignity • Makes you feel intimidated, degraded or humiliated • Creates a hostile or offensive environment It’s important to note that you don’t have to have previously objected to somebody’s behaviour for it to be considered unwanted. The law considers this behaviour sexual harassment if it is intended to or has the effect of violating your dignity, or creating an intimidating, hostile, degrading, humiliating or offensive environment. Harassment can take many forms, including facial expressions and gestures, and is considered as such if you feel offended, intimidated or humiliated.

What can I do if I’ve been harassed?

Sexual assault is any sexual act that you don’t actively consent to or are forced into, including the most serious acts of sexual violence such as rape. This could include being groped or grabbed while out running, and could leave you with no visible injuries, but would still be considered sexual assault. Sexual assault isn’t as common as sexual harassment, but an estimated 20% of women above the age of 16 have experienced it. Only around 15% of sexual assault survivors report the incident. Assault is defined as the act of inflicting physical harm or unwanted physical contact upon another person. If you’ve been physically harmed in any way, for example being purposefully tripped up by somebody on a run, then this counts as assault, too.

What can I do?

Harassment is usually considered to be a crime under the Protection from Harassment Act of 1997. A person who has harassed you twice or more can be prosecuted in the criminal courts, or you can take action against them in a civil court. So it’s always worth reporting any incident of harassment to your local police service to keep a record. Under the 2010 Equality Act, harassment can be considered unlawful discrimination if it’s connected to your age, a disability, your gender identity, your race, your religion, your sex or your sexual orientation. Sexual harassment is also considered unlawful discrimination, so if you experience harassment of a

If you are in immediate danger, then you should call 999. If you’re not in immediate danger, there are multiple services than can help you if you’ve been assaulted or sexually assaulted, depending on whether you need medical attention, practical or emotional support. You can find your nearest sexual assault referral centre at nhs.uk If you choose to report an assault to the police then they should assist you with any other care you may need. Rape Crisis can also provide support for women who have experienced any form of sexual violence. rapecrisis.org.uk Under the Sexual Offences Act of 2003, a person can serve up to 10 years in custody for committing sexual assault.

JULY 2021

|| Women’s Running || 37

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° 361

361° ambassador Vicky Hogg tackled John O’Groats to Lands’ End to raise money and awareness for Dementia UK

icky Hogg, a 35-year-old support worker from Doncaster, took on the challenge of running from John O’Groats to Lands’ End in May in order to raise money and awareness for Dementia UK. The 361° Europe ambassador travelled the 900-mile journey over 30 days, to cover the length of the country by foot. During this adventure, she battled brutal weather conditions, incredibly tough terrain and niggling injuries – but says that she would do it all again. “I found the run incredibly tough, mentally and physically, but I was doing it for a great cause and when things got tough, I thought about why I was doing it and pushed on.” During an incredibly challenging year as a STEP support worker for the local council, helping people who have just left hospital with their rehabilitation, Vicky

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has seen the devastating effects that Dementia can have on families. By undertaking JOGLE for Dementia UK, Vicky hoped to raise money and awareness, so that families and carers no longer have to sacrifice their own wellbeing to ensure their loved ones have the best care possible. The recent pandemic has made a lot of vulnerable people even more isolated, especially those living with dementia. Vicky truly embodied the 361° Europe motto of ‘Doing More’ by undertaking this challenge to raise support and money for such an amazing cause. She ran 30 miles every day for 30 days along the route, sleeping in her campervan overnight during the challenge. While not the fastest route, Vicky took in a more scenic option over cycle paths, trails and minor roads along the way to see the country in a different

light and to make the most of her favourite terrain to run over. And on every step of the way she was supported by 361°.

justgiving.com/fundraising/vicky-hogg6

LOCAL SUPPORT Vicky couldn’t have completed her challenge without the support of her local running shop. She says, “Metres to Miles in my home town of Doncaster has helped massively with my preparation for this challenge. The team has amazing knowledge of the best trainers to support me throughout my challenge to run the length of Britain. They’re incredibly supportive and always at the end of the phone with advice for me.” metrestomiles.co.uk

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“When things thought about wgot tough, I doing it and pushy I was hed on”

VICKY’S FAVOURITE KIT

361° Do More 2-in-1 Short £49.99 Vicky loves these shorts for her trail runs, with a comfortable inner short, and tons of pockets to stash all her essentials.

361° Taroko 2 £104.99 These gorgeous shoes are designed to serve runners who want the best of a road shoe on the trails. Incredibly comfortable, the Taroko includes a full-length Quikfoam sole with a guided heel-to-toe transition. An unforget tabl e achievement an d all for such a good ca use On Day 1 of her challenge, Vicky is in great spirits

361° Spire 4 £134.99 The Spire is all about comfort on every single mile. With both Quikfoam and Quispring for superior cushioning and energy return, together with a flexible engineered knit upper, these are perfect for endurance road running.

361europe.com/en/

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advertorial || Brooks

The Brooks Run Fund has awarded five prizes for brilliant ideas involving running

Earth Runs is the winner!

Earth Runs wins the top Brooks Run Fund award of $100k for its genius tree-planting initiative

rumroll please! UK initiative Earth Runs has won the Brooks Run Fund! It has been awarded $100,000 for its ground-breaking idea to harness the power of runners to change the world by planting trees with the miles they run. Brooks launched Run Fund earlier this year to celebrate the power of running. The

& environment. From entrants to these categories, Brooks drew up a shortlist of 15 candidates globally. The running community then voted for their favourite concepts, and a professional jury picked ﬁve winners, with Earth Runs nabbing that top prize. Tasha Acres, the founder of Earth Runs, is understandably over the moon. She

her idea further, involve kids and teens, helping them to see the positive impact they can create when they run: one planted tree will grow to create enough oxygen for two people for a year. “Lots of people doing small things can make a diﬀerence,” she says, emphatically. “And if we can teach our kids that if you just run 5K, you can change the world, well that’s

|| If we can teach our kids that if you just run 5K, you can change the world, that’s inspiring|| fund rewards big ideas unlocked by running and helps them become a reality. People could enter in four categories including health & wellness, community & social responsibility, technology & innovation and sustainability

started Earth Runs just over a year ago with a small budget and since its launch her community has planted over 5,000 trees with their miles. With the money, she will develop

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inspiring, it’s lovely, and it makes you feel good.” With the funds Natasha can develop her website earthruns.com, which enables people to track their miles, how many trees they have planted and what the impact is, into a more comprehensive platform to elevate the initiative. She also hand-makes 100% biodegradable Earth Runs medals that are actually seed bombs in disguise. When you’ve finished admiring them, you can use them to start your own wildflower meadow. A genius idea to top off a fantastic, and very well deserved, achievement. Congratulations, Tasha! Find out more at brooksrunning.co.uk.

Tasha is chuffed to bits!

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coach Running & pregnancy || Parkrun plans || How I train

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coach ||Pregnancy File this in the Good To Know category: exercising during pregnancy can shorten the first stage of labour

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We all know that pregnancy does not mean the end of your running career: but it needn’t mean a long pause either. Here’s how to train sensibly during each trimester

runner’s guide to

Words: Sophie Power

pregnancy P

regnancy is an exciting time in our lives. But it also brings with it huge change and uncertainty – especially regarding running. Is it safe to run? How should I change my training? When should I stop? What should I wear? Every runner is diﬀerent and so is every pregnancy; my three certainly have been. Whenever you decide to stop running – or if you run until the baby comes – there are many factors to bear in mind. In this article, I’ll introduce you to the kit and tips I found most helpful, and get advice from experts on how to manage running and pregnancy.

Let’s bust some myths ﬁrst As runners, as soon as we announce our pregnancy, there’s likely to be someone

piping up that we’ll have to give up running. But are they right? I asked Dr Marlize de Vivo, CEO and co-founder of the Active Pregnancy Foundation for her view. “There are still misconceptions out there. But evidence has found no adverse maternal or infant outcomes for healthy women with uncomplicated pregnancies resulting from their engagement in moderate intensity physical activities during pregnancy.” The evidence is so strong for the beneﬁts of exercise in pregnancy that the UK’s chief medical oﬃcers recommend accumulating 150 minutes of moderate

intensity physical activity every week plus strength training two days a week. Dr De Vivo added: “Healthy women with uncomplicated pregnancies who are already enjoying and beneﬁtting from an active lifestyle, should aim to maintain their physical activity levels, although adaptation may be required as pregnancy progresses.” It’s important to note that these recommendations are for women with low-risk pregnancies, so have this discussion with your healthcare professional if you’re unsure.

||The UK’s chief medical oﬃcers recommend 150 minutes of moderate intensity physical activity a week ||

Thenittygrittyofneo-natalexercise Benefits of Exercise during Pregnancy

Key tips for Exercising Safely

Warning signs to look out for

• Reduces the risk of high blood pressure

• Stay cool, comfortable and hydrated. Try

• Vaginal bleeding or amniotic ﬂuid leakage • Abdominal pain or regular and painful

problems, gestational diabetes, and pre-term birth • Gives you more energy, improves sleep and helps you keep a healthy weight throughout pregnancy • Reduces the chances of instrumental or unplanned caesarean delivery and may shorten the ﬁrst stage of labour • Makes you feel good and reduces the likelihood of postpartum depression

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to avoid sessions longer than one hour in duration, especially on warmer days and in hot, humid conditions • Fuel well before and after • Don’t bump the bump – avoid contact sports or those with a risk of falling or trauma • Avoid exercises which involve lying on your tummy or back after the ﬁrst trimester • Listen to your body and adapt as required. If it feels comfortable, keep going! If it’s uncomfortable, stop and seek advice

contractions

• Persistent excessive shortness of breath, dizziness or faintness that does not resolve with rest • Headaches • Chest pain • Muscle weakness affecting balance • Calf pain or swelling

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coach ||Pregnancy Take a load off; a bit of bouyancy can provide great relief in pregnancy

|| ‘Moderate intensity’ can be defined as being active at a level where you can still hold a conversation but can’t quite sing|| How hard can I go? ‘Moderate intensity’ means different things to different people but can be defined as being active at a level where you can still hold a conversation but can’t quite sing. The World Health Organisation (2020) recommends that women

who, before pregnancy, habitually engaged in vigorous-intensity aerobic activity, can continue these activities during pregnancy. I quickly found that my body just put the brakes on at a certain heartrate, which I then used to plan my interval training. As Dr Stacey Sims, an expert in female sports physiology, explains, “Your body does not let you go anaerobic when pregnant.”

Fuelling and nutrition We don’t need to ‘eat for two’ but fuelling our bodies well during pregnancy is very important, explains specialist sports dietician, Renée McGregor. “During pregnancy, our bodies have higher metabolic requirements from the start, which means we need to increase our food intake and hydration. I don’t recommend fasted runs in general, but especially not during pregnancy where keeping blood sugar stable can improve energy and reduce nausea.” 44 || Women’s Running || JULY 2021

Before a run she recommends taking on 30-50g of carbohydrate, such as a hot cross bun or banana with a glass of orange juice. “After runs, ensure you have a recovery snack or meal within 30 minutes, such as a milkshake or eggs on toast. This should include around 0.4g/ kg bodyweight of protein and 1-1.2g/kg carbohydrate.” As your weight increases, your food intake will also then increase. McGregor explains that national nutrition guidelines are not relevant to every woman, especially active ones. “Pregnancy is a great opportunity to reconnect with your body and its needs. Every woman is diﬀerent and the best guide is always to listen to your body and follow your appetite.”

Top tips for Pregnancy Nutrition

• Try to consume food every 3-4 hours to keep blood sugars stable

• Make nutrient-dense choices wherever

possible, but don’t blacklist any food you crave • Have meals and snacks planned in advance so you have food waiting after exercise • Respond to your body’s cues – if it tells you it’s hungry, feed it!

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The First Trimester

uring the ﬁrst trimester, you are likely to feel symptoms of tiredness and nausea, as well as breathlessness, according to Emma Brockwell, specialist pelvic health physio and author of Why Did No-One Tell Me? “You might want to shorten the distance and intensity of runs, but don’t stop if they are still comfortable. Your body is going through very dramatic change so you need to include strength and conditioning work, which will help you remain active throughout pregnancy,” she advises. Strength work throughout pregnancy should focus on stabilising the pelvis, as well as the abdominal wall, arms and back. Emma notes, “As a mum, you need to be strong to accommodate the demands

||Pregnancy is a great opportunity to reconnect with your body and its needs. Every woman is different|| of motherhood – which includes a lot of lifting!” She recommends seeing a pre-natal qualified personal trainer to ensure exercises adapt as you go through pregnancy. You may also find you need to pee more often – I used to run laps of a park so I was never more than a mile from a toilet! If you haven’t been doing pelvic floor exercises, now is the time to start. Your pelvic floor is a layer of muscle across the base of your pelvis that protects your pelvic organs. When you’re pregnant, the weight of your baby sits on this muscle and stretches it, and high-impact activities such as running add additional strain. Keeping your pelvic floor strong is important to prevent dysfunction, e.g. leaking, during pregnancy and to improve recovery afterwards. If you are unsure of how to do your pelvic floor exercises, see a pelvic health physio. womensrunning.co.uk

pregnancytrainingkit Having a baby can be an expensive affair, so anything we purchase for ourselves needs to work for our entire pregnancies, and hopefully beyond, to make it worthwhile. During my first pregnancy in 2014, there was very little on the market. Thankfully, this has changed due to entrepreneurs like Nathalie Ward, who founded her company Latched in 2018, when she could not find clothing to train and breastfeed in. The kit I’m recommending here is what really worked for me during my three pregnancies and the early years of motherhood.

Firsttrimesterkeykit

Garmin HRM-Run

This chest strap provides a real-time accurate heartrate measurement, which is helpful during pregnancy to ensure you’re training at the right intensity. When linked with a Garmin watch, you get real-time running dynamics data, which can help you pick up the pace after baby comes. £79, garmin.com

Latched Nursing Sports Bra

With hidden breastfeeding clips, this just looks like a stylish sports bra. The padded inserts give extra protection and the bra extenders mean it can grow (and shrink again) with your ribcage. I love the marble print (it also comes in black leopard print too) and the ability to make it a crossback, which gave enough support for me to run in (I’m a 32-34D). I’ll be wearing mine long after I stop breastfeeding. £38, latched.uk

Sweaty Betty seamless athlete gym vest

This versatile vest is made in a fitted style in a longer length. It happily stretched to cover my bump as it grew and did not ride up at all. The vest is great for layering and it’s sweat wicking, so handy for harder workouts or summer running. There are so many colours to choose from, it’s likely to be a mainstay of your wardrobe through pregnancy and beyond. £38, sweatybetty.com

Arc’Teryx Tolu Longsleeve

This is a super-lightweight running top which is perfect for early morning runs as the sleeves push up easily for when it warms up. Arc’Teryx tops tend to be cut with a longer length which is perfect for pregnancy and beyond. I also wore their merino base layer throughout my pregnancy. £30, arcteryx.com

Learn to listen to your body, and exercise at a rate where you can still chat

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I’veStopped Running-WhatNow?

The Second Trimester Pregnancy is unpredictable which can be so frustrating. My running coach, Edwina Sutton, adapted my plan week to week, depending on how I felt. In her words: “Pregnancy running will look different for every mum and mum-to-be. I try to encourage women to tune into to how their body is feeling rather than sticking to a rigid plan as this is so important for staying healthy pre-natally, and also for gaining empathy and understanding of your body post-natally. I encourage women to find different ways to stay active and look at sport, and find challenges in things they hadn’t thought of before.” Setting yourself challenges while pregnant can help mentally as well as physically. For instance, I ‘climbed Everest’ over several days by hiking on the treadmill which gave me a sense of achievement I missed by not racing. By the end of my second trimester, I found it difficult to run outside at a pace beyond a gentle jog. While I still loved my outdoor running, Edwina then swapped some of my runs for endorphinboosting low-impact sessions to both maintain my fitness and also look after my mental health. Whether you stop running in your first trimester, or just reduce your mileage, there are plenty of other ways you can stay active during your remaining pregnancy: Indoor cycling (or cross-trainer sessions) Swap tempo running sessions for a session on the (stationary) bike or cross trainer. You’ll get the same aerobic benefits and can also watch Netflix at the same time. Monitor your effort by heartrate. Here’s a sample session to try out: 5 minutes warm-up followed by 3 x 10 minutes at moderate intensity, and then 10 minutes cooldown. Vary it by getting out of the saddle and focusing on those hamstrings. Treadmill hiking Hiking on an incline is my go-to pregnancy interval workout. Not only does it raise my heartrate, it also helps strengthen my legs for post-pregnancy ultras. My favourite session is done at a constant speed: 10 mins warm-up at 8-10% incline, then 8 x 3 mins at 15% with 1 min at 10% in between, and finally 10 mins at 5% incline to cooldown. Set the speed so the 15% intervals feel hard by the end, and always wear the safety strap. Swimming Towards the end of pregnancy, taking the weight off was a real relief. I’m not a regular swimmer so found I got quicker each week, which was an unexpected boost. Here’s a sample swim session – 10 mins warm-up, then 5 x 200m, 5 x 100m freestyle (30 seconds rest inbetween) then 10 mins easy swimming.

ost women find they have additional energy going into the second trimester. With rapid changes in your body, it’s important to listen to it carefully – some exercises may not feel right one week but will be comfortable the next. Changing hormones and a changing centre of gravity (that bump) can make us more likely to fall and injure, so it’s worth switching to less technical or flatter terrain. During my second trimester, I reduced the impact of my running to protect my pelvic floor, as I was concerned about leaking. I found running first thing in the morning, when it was less tired, and taking a day to let it recover between runs helped me avoid mid-run pee stops.

The second trimester can be the sweet spot of pregnancy when tiredness and nausea have lifted and the bump is still a manageable size

With your growing bump, some of your kit may no longer be comfortable but you don’t need to buy a whole new wardrobe. Why not ask around if any running friends have larger kit you can borrow? ReRun clothing (rerunclothing.org) has pre-loved running gear – I bought a few pairs of leggings for my pregnancy (typically £5) and I’m about to send them back to be re-loved.

Ways to reduce the impact of running

• Switch from concrete to softer surfaces like trail and grass

• Avoid running downhill – change to ﬂatter routes or walk the downhills

• Run on a treadmill on a 3-10% incline • Increase the amount of cushioning in your shoes

secondtrimesterkeykit

Gabrialla Active Mom Maternity Support Belt

This is the ultimate support belt for your bump. In the second trimester, it can be worn lower to stabilise your hips and, during your third trimester, it supports your back and lifts your bump, giving some pelvic ﬂoor relief. I used it for weight training from 5 months pregnant, and from 7 months I wouldn’t leave the house without it, even for a short walk. Make sure you adjust the smaller straps at the same time so support is equal both sides. £41, figure8moms.com

HOKA Clifton Edge

The extended heel gave me much more stability during pregnancy, especially on downhills, and the maximal cushioning made running low impact on my body. £140, hokaoneone.eu

EVB Shorts

I’ve waxed lyrical about EVB shorts ever since they got me back to running after my first pregnancy. They’re a support short for your pelvis and pelvic floor (also they come in capris and leggings). I’ve used them throughout my pregnancies (going up two sizes by the end) to prevent leaking while running – and continued to race in them between pregnancies. My standardsize pairs have each lasted over 2,000 miles, which justifies the price tag. £79, evbsport.com

Latched Pre & Postnatal leggings

These comfy leggings are so versatile – I wore them my entire pregnancy and they are now part of my day-to-day wardrobe. The waistband sits high, supporting your bump during pregnancy, and is flattering postpartum. Having pockets on both sides has also proved invaluable to carry things around hands-free. I find them a bit too thick to wear running but they are perfect for quick strength or stretch workouts during the day. £38, latched.uk

The Third Trimester

ongratulations, you’re now entering the home straight. If running still feels great, there’s no reason to stop completely. But, as Emma Brockwell cautions, if you are experiencing heaviness or dragging in the vaginal area, leaking urine or inability to control bowel movements, pelvic or back pain which gets worse after a run, or just general discomfort, now is the time to switch to lower impact workouts. Make sure you still try to carve out that training time you had for yourself before you got pregnant – whether you now use it to strength train, do pilates or yoga, or even just nap. As the baby takes up more room in your body, you can sometimes start to feel more breathless than usual. The key rule is to listen to your body and adapt as needed. For many of us, it’s not just the running we miss during pregnancy but the sense of community

from our club or running group. It’s a great chance to give back by marshalling at a race or supporting club members. Many race organisers, for example Centurion Running, will give future places to those who volunteer – meaning you can start ﬁlling in your postpartum target race calendar! Every pregnancy is diﬀerent, so resist the urge to compare yourself to others. Stopping running earlier in pregnancy does not necessarily mean it will take you longer to get back afterwards; what’s important is to enjoy what you’re doing and remain active where possible for your physical and mental health. It’s a good time to get yourself strong and healthy for the ultramarathon that is motherhood.

TurnoverTODISCOVERHOWANNAMCNUFFIS RETURNINGTOTRAININGAFTERPREGNANCY

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Natal Active maternity cycling shorts

The wide band on these shorts gives great support to your bump, back and hips – so much that I sometimes wore them without my belt. They come in black, grey, blue and pink and can also be worn rolled down after you’re given birth or for more hip support. £40, natalactive.com

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Fitta Mamma Ultimate Maternity Sportswear top This vest gives great support for boobs, bump and hips during pregnancy, as well as in the early days postpartum. I found the fabric thick for harder indoor workouts but it came into its own for running outside. £60, fittamamma.com

Speedbump maternity leggings

Unlike most maternity leggings, these are made with performance fabric and have mesh inserts. Lighter compression over the bump meant that, towards the end of pregnancy, I paired mine with my support belt. Although pricey when not in the sale, after three pregnancies mine are as good as new and I’ll be passing them on to friends. £58 (on sale), speedbump activewear.com

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Sources of information • Why Did No-One Tell Me Emma Brockwell penguin.co.uk • Active Pregnancy Foundation activepregnancy foundation.org • NationalPregnancy Activity Guidelines: Search gov.uk

SOPHIE POWER Sophie is an ultrarunner and mother of three. In 2018, a picture of her breastfeeding her three-month-old son during the 106-mile UTMB mountain race went viral around the world. Since then she has become a passionate advocate for women in sport. Sophie recently released a short documentary following her third pregnancy and return to running afterwards, Pregnancy to Performance can be found on the Hoka One One YouTube channel. She also wrote a full account of her pregnancy training which can be found on sophiepower.com/blog and on instagram @ultra_sophie

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anna mcnuff who is ANNA? Anna is an adventurer, motivational speaker, influencer and author, who gets her kicks by travelling the world on long, human-powered journeys, and in sharing those journeys with others. Follow her @annamcnuff

STARTING AGAIN: ME, WEE AND OUR PELVIC FLOORS The journey after pregnancy is slow, but what you learn about your body is priceless, says Anna McNuff Pick your right foot up. Place it down… softly. Core in tight. Chest up. Breathe. Don’t fall over. Pick your left foot up. Place it down… Core in tight… was that a back twinge? No. OK. Carry on… Welcome to the mental commentary of last week’s run. Once upon a time, running was all about carefree skipping along rugged trails to the soundtrack of euphoric dance anthems. But not anymore. It had been eight months since I’d slipped my feet into my trainers. Eight bloomin’ months. And I was nervous as hell about getting back out there.

Running with a roasty I always thought that I’d run throughout pregnancy. Just like my mum had done. “I was running right up until the day before I gave birth to your brother,” she told me, before adding: “It felt like his head was about to drop out between my legs… but I still went for a waddle.” My Instagram feed was ﬁlled with images of mummas-to-be running with bumps and one woman I came across had completed a marathon at 38 weeks. How was that even freakin’ possible? It all seemed a far cry from how I felt. Which was like a Pregasaurus-Rex, stomping through 5K and struggling. At 24 weeks I decided to

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go for a ‘Pregnancy M.O.T’ at the White Hart Clinic in SW London. “So, Anna. Tell me how does it feel when you go for a run?” Said Tracey, the women’s health physio. “Well. It feels like I’ve just eaten a giant roast dinner. And… it also feels like I need to take a giant poo.” “Right. That can’t be much fun?” Tracey was right. It wasn’t fun. Running hadn’t been fun since my ﬁrst trimester. I was just at a loss as to what to do instead to stay active, and stay sane. Tracey went on to do an assessment of my pelvic ﬂoor (the set of muscles that span the bottom of our pelvis and support our bladder, bowel and womb). This involved a lot of squeezing and

holding on my part, her staring down the barrel of my lady-parts and me turning ‘it’ (the aforementioned pelvic floor) on and off like a lightbulb. I’ll confess that I wasn’t looking forwards to the appointment before I went in, but I can now say with certainty that visiting a women’s health physio is one of the healthiest things I’ve ever done. In those 30 minutes I got to know a part of my body that I’d never really understood. I left the room feeling empowered. I chose not to run again after my M.O.T. Partly based on Tracey’s advice and partly because, deep down, I knew that continuing to run wasn’t right for my body. In hindsight, I wished I’d stopped sooner. But it was as if I needed someone else to give me permission to hang up my trainers for a while. Despite my best efforts to stay active in other ways (swimming, cycling, yoga) my lower back began to niggle at week 36. I’d had a bad back countless times before, so I thought I knew how to manage it. I thought I understood ‘the rules’ of my body. But I soon learned that normal rules do not apply to preggo peeps. That back niggle turned into a major sciatic nerve pinch, which resulted in the loss of feeling down one leg and a week spent lying on my side at my parent’s house.

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Anna took the sensible decision to ask for help both before and after birth to ensure she remained strong for her baby and for her

||There I was, clutching my newborn, unable to move, wee in my pants. I burst into tears. Something had to change || Post birth… bliss? Fast forwards to week 41 and I had the most straightforward birth experience you could imagine. No drugs. A 3.5 hr labour. No stitches and a natural vaginal delivery in my living room. Our little girl, called Storm, came into the world just before Christmas, and it was magical. And yet, at three months post-partum I was still in agonising back pain. My pelvis kept wanting to tip forwards as if I was still carrying Storm in my belly and I was wetting myself if I picked her up or did anything mildly strenuous. There’s one day from those ﬁrst few months which sticks in my mind. I had Storm in my arms in the kitchen, and I sneezed. The dreaded sneeze. Enemy of new mums everywhere. My back went into spasm, my legs gave way, I dropped onto my hands and knees and wet myself. I had run across countries and over mountains and there I was, clutching my newborn, alone, unable to move, wee in my pants, kneeling on the cold kitchen ﬂoor. I burst into tears out of sheer frustration. Something had to change.

Slowly slowly catchy monkey The journey back to a ﬁt and healthy body felt daunting. I started with simple core workouts. I found a woman who

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runs a YouTube channel called ‘Body Fit by Amy.’ Amy is a smiley American who offers free, online post-partum workouts. I enjoyed her commentary, especially when she said “Good job mumma” and “you be where you are” while I was doing a squat or trying to haul my arse 5cms off the floor into a bridge. Yes Amy, I thought. I WILL be where I am. It was as if Amy knew. That the biggest barrier to me not restarting exercise sooner had been thinking that doing simple workouts wouldn’t make a difference. But they were exactly what that doctor had ordered.

Starting again After a few months of core rehab and then getting the all clear from a women’s health physio, I returned to running and began working through a couch to 5K

RESOURCES If you want to know more about this pelvic ﬂoor fandango. Here are some fantastic resources: • thewell-hq.com/ • Why Did No One Tell Me by Emma Brockwell • Sophie Power’s documentary: The Journey from Pregnancy to Performance • themummymot.com

programme. It’s slow. And I do battle with the thoughts swirling around my mind daily. Mostly when I catch glimpses of myself in car mirrors, shuﬄing along. Giant breastfeeding boobs double bagged, sweating profusely, with no spring in my step. It’s then that my mind wants to unleash hell. But I stop it. Because comparing ourselves with where we once were is the most damaging thing we can do during recovery. It’s irrelevant. I know that I am doing as much as I can right now. And doing anything around being a working, sleep-deprived, mum, is a miracle.

Let’s dance It’s a long road from here. In time, I hope to get back to running 10Ks, half marathons and beyond. And then I aim to keep running for the rest of my life. Of course, I have no doubt that there will be many backwards steps (as well as sideways and diagonally) as I inch my way forwards. But that’s okay. Because that sounds a lot like dancing if you ask me. And I’ve always been happy to dance my way through life. Why should a return to running be any diﬀerent?

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coach || Parkrun plans

PARKRUN PLAN Sound the tentative parkrun klaxon! With our ﬁngers crossed that it’s back on the calendar, this backbone of the UK’s running community is the perfect 5K to aim for whether you’re starting out or hoping for a PB es! It’s what we’ve all been waiting for. With any luck, parkrun has returned by now and our Saturday mornings will feel almost like normal. Maybe you’re looking forward to the social side of the weekly 5K, or need the motivation to get out of bed and start the weekend with a run. Or maybe you’re keen to see your times get quicker over the coming months. The plans we’ve written here will see you including a Saturday parkrun – or just a local 5K – in your weekly schedule, with the aim of improving your time over the eight weeks. But getting your parkrun time down is not just about the training; there are several other factors to consider so you can run smart as well as fast.

Get your pacing right Pacing the perfect 5K is tricky. Go out too fast in the first kilometre and by the time you hit halfway, you’re already running out of road. Going off too fast in a 5K is worse than going too slowly. A 5K will already see you working at a high level of effort, and once your effort level goes too high, your body will start to pull back to where it’s more comfortable, which means slowing way down. The best way to hit your goal is to run even splits throughout (unless you have a particularly hilly course). If you’re terrible at running even splits, or need the extra push to keep the pace up towards the finish, try recruiting a faster friend who can pace you.

Warm up A good warm-up can not only help prevent injury, but it can improve your performance too. Your body needs to prepare for exercise so that it can run safely and efficiently. After all, a pulled hamstring in the first few metres isn’t going to get you a PB, and cold, stiff muscles aren’t going to be firing on all cylinders. A warm-up could be as simple as just jogging for a few minutes beforehand. A lap of the car park or an out-and-back along the

50 || Women’s Running || JULY 2021

first few hundred metres will work too. Wherever you do it, aim for 10 mins of slow jogging and then throw in some strides; short, faster efforts concentrating on your running form; 4-6x 30m strides will do the trick.

Learn from your mistakes The great thing about parkrun (or your virtual parkrun if you put it in the diary) is that it’s there every week. If it doesn’t go to plan one week, you’ve got plenty of opportunity to try again. If you have a bad run, think about what you could have done differently. Look at your mile or kilometre splits to analyse your pace. If you can learn something from each run – and enjoy it, then it will still have been worth getting out of bed for. Write yourself a note with a tip for next week – like ‘Take it easy in the first kilometre’ or ‘Remember to keep left for the corner’. It’s easy to forget everything as soon as you cross the finish line.

STRIDES Strides are a great tool for runners of all levels. They’re a chance to pick up the pace for a short period and work on your form, and over time, they can help make you a more efficient runner.

How to do strides At the end of your easy run, find a stretch of ground free from road crossings or obstacles, around 60m long. You’re not going to be running flat out; strides are about running strong with good form and faster than your usual pace but not sprinting. For the first 15m, accelerate smoothly, then run strong for 30m. Think about running tall as though you have a balloon coming out the top of your head pulling you up. Pump your arms concentrating on driving your elbows back and pick your feet up. Then gradually decelerate to the end. Have a 30 second rest, then turn round and repeat for 4-6 reps. Remember, this is not sprinting, this is running strong and you should max out at no more than 90% of your top speed.

Don’t race every time These plans will tell you when to push for a fast parkrun time and when to ease off and enjoy the social side. Racing too much won’t give you the improvements you’re looking for as you’ll be overdoing it and risking injury. On the weeks when we’ve suggested you push for a fast time, you’ve been given an easier week to make sure your legs are fresh for the effort.

exercises explained • Easy = an enjoyable pace, about 50-60% effort • Fast = this is not sprinting but around 80% effort • 5k/10k pace = your 5k/10k pace from a recent race • HMP = Half-marathon pace • Recovery = the rest period between each period of effort. Keep moving but at an easy jog or walk. • Cross training = anything aerobic that gets your heartrate up, such as cycling. Choose your favourite.

Take it all in your strides; perfect form and 90% effort on speed

womensrunning.co.uk

RETURNERPLAN MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

week 1

Rest

20-min run

Cross-train

20-min run

Rest

parkrun run/walk as needed

20-min run

week 2

Rest

20-min run

Cross-train

25-min run

Rest

parkrun run/walk as needed

20-min run

week 3

Rest

20-min run

Cross-train

30-min run

Rest

parkrun run/walk as needed

20-min run

week 4

Rest

20 min run

Cross-train

30-min run

Rest

parkrun run/walk as needed

25-min run

week 5

Rest

20-min run

Cross-train

30-min run with 5x 1 min fast, 1 min walk, 1 min jog

Rest

parkrun run/walk as needed

30-min run

week 6

Rest

25-min run

Cross-train

30-min run with 6x 1 min uphill midway (walk back down)

Rest

parkrun run/walk as needed

30-min run

week 7

Rest

25-min run

Cross-train

30-min with 4x 90 sec fast, 90 sec jog

Rest

parkrun

30-min run

week 8

This plan is for those runners who haven’t been running as far or as regularly recently. It will get you back into the habit of running more consistently, build up your endurance and add some speedwork into your week

Rest

30-min run

Cross-train

25-min easy run

Rest

parkrun race effort

30-min run

womensrunning.co.uk

JULY 2021

|| Women’s Running || 51

coach || Parkrun plans

INTERMEDIATEPLAN MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

week 1

Rest

30-min easy run

Rest or cross-train

30-min easy run + 4x 60m strides

Rest or cross-train

parkrun race effort

30-min run

week 2

Rest

30-min easy run

Rest or cross-train

30-min run with 5x 1 min fast, 1 min walk

Rest or cross-train

parkrun easy

35-min run

week 3

Rest

30-min easy run

Rest or cross-train

30-min run with 4x 1 min uphill midway

Rest or cross-train

parkrun easy

45-min run

week 4

Rest

30-min easy run

Rest or cross-train

30-min easy run + 4x 60m strides

Rest or cross-train

parkrun race effort

40-min run

week 5

Rest

30-min easy run

Rest or cross-train

30-min run with 6x 90 sec fast, 1 min jog

Rest or cross-train

parkrun easy

50-min run

week 6

Rest

30-min easy run

Rest or cross-train

30-min run with 5x 1 min uphill midway

Rest or cross-train

parkrun easy

55-min run

week 7

Rest

30-min easy run

Rest or cross-train

30-min run with 2x 5 min @ 5K pace, 2 min jog

Rest or cross-train

parkrun easy

60-min run

week 8

This is for runners who have been running regularly and who want to build back to their previous 5K speed. It will add some speedier sessions into your week and build up your endurance

Rest

30-min easy run

Rest or cross-train

30-min easy run + 4x 60m strides

Rest or cross-train

parkrun race effort

40-min run

52 || Women’s Running || JULY 2021

womensrunning.co.uk

ADVANCEDPLAN MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

week 1

Rest

40-min run with 8x 1 min fast, 1 min walk, 1 min jog

40-min easy run + strength

40-min easy run + 4x 60m strides

Rest or cross-train

parkrun time trial

30-min run

week 2

Rest

40-min run with 6x 2 min @ 5K pace, 2 min easy

40-min easy run + strength

40-min run with 2x 10 min @ 10K-HMP, 3 min recovery

Rest or cross-train

parkrun easy

50-min run

week 3

Rest

40-min run with 8x 1 min uphill, walk back down

40-min easy run + strength

45 min run with 3x 8 min @ 10k-HMP, 2 min recovery

Rest or cross-train

parkrun easy

55 min run

week 4

Rest

40-min run with 4x 5 min @ 5K-10K pace, 2 min jog

40-min easy run + strength

40 min easy run + 4x 60m strides

Rest or cross-train

parkrun race effort

30-min run

week 5

Rest

40-min run with 8x 1 min fast, 1 min walk, 1 min jog

45-min easy run + strength

50-min run with 3x 10 min @ 10K-HMP, 2 min recovery

Rest or cross-train

parkrun easy

60-min run

week 6

Rest

45 min run with 8x 2 min @ 5k pace, 90 sec easy

50-min easy run + strength

50-min run with 25 min @ HMP

Rest or cross-train

parkrun easy

60-min run

week 7

Rest

45-min run with 6x 90 sec uphill, walk back down

55-min easy run + strength

50-min run with 3x 10 min @ 10K-HMP, 2 min recovery

Rest or cross-train

parkrun easy

60-min run

week 8

This plan is for runners who have been training consistently, but who want to sharpen their 5K speed and aim for a quick time

Rest

45-min run with 5x 5 min @ 5K-10K pace, 90 sec jog

60-min easy run + strength

40-min easy run + 4x 60m strides

Rest or cross-train

parkrun race effort

30-min run

womensrunning.co.uk

JULY 2021

|| Women’s Running || 53

KIPRUN

DISCOVER MORE ONLINE

HIT THE ROAD WITH THE NEW KIPRUN KS500 RUNNING SHOES

Andrea’s successes are numerous and impressive but the one she’s most proud of might surprise you…

how I train What’s the hardest race anything worth pursuing is you’ve ever done? starting. Once I’m outside, the It’s really hard to decide initial resistance disappears. between three races. Andrea Mason is a Wiggle ambassador, endurance athlete and My most recent Sea to Tell us about your advocate for female reproductive health taking on the Summit Extreme race-day nutrition Sea to Summit Extreme challenge this year challenge included This depends when swimming 38K around Lac Annecy, riding you ask me! Before events, I think I’m prepared, ANDREA’S the gruelling Trail Du Mt Blanc and then but given the duration of my events, something ACHIEVEMENTS running the insane Ultra Trail Du Mont Blanc! inevitably always goes wrong. In my last Sea to Andrea has broken multiple records throughout her career Running 170K is hard at the best of times, let Summit challenge I had an amazing nutrition and is currently training for alone after this distance of swimming and plan, planned down to the ounce. But come the her Sea to Summit Extreme cycling. Another hard race was running the final day, all I wanted was chicken nuggets. challenge which will see her swimming three UK Everest Marathon, starting at Everest Base lakes, climbing three peaks, Camp. Unlike the other participants, I got What’s your greatest achievement? cycling 800K and breaking altitude sickness descending rather than In all honesty, it was actually doing a run around four records – all in just five days. In addition to the ascending and ended up on a drip after the race the local block a few years ago with my dad. It challenges, Andrea founded for two days. Finally, the 10K Santa Fun Run; was such an achievement as I had motivated her charity, Lady Talk Matters, there was nothing fun about running in a Santa and encouraged him to build up his fitness and in 2020, which promotes awareness and attempts to outfit in knee-deep snow! eventually we were able to run together.

Andrea Mason

Where’s your favourite place to train? I’m lucky enough to run all over the world, in some incredible places, but I love when I can go back to my parents’ house in Yorkshire and run through the farmers’ fields – it reminds me of doing cross-country at school.

educate people around the world on female reproductive conditions, including endometriosis.

Favourite pre-race meal? Spaghetti Bolognese – you can’t beat it! What’s running really about for you? Exploring with simplicity. It’s amazing that to see the world all I need is my trainers.

What session do you love most? I love doing hill repeats. I find them short but tough and you build strength really quickly.

Best advice to share? I always say you should never compare yourself to others as all of our achievements are relative. Whether you’ve just signed up for a Couch to 5K or you win an Olympic gold medal, your achievements are just as significant.

What has running taught you? It has taught me that the hardest part of Andrea has a sof t spot for running in Yorkshir e

womensrunning.co.uk

JULY 2021

|| Women’s Running || 55

EXPERIENCE ULTRA-LIGHT JUST LANDED. New Runderwear Ultra-Light Running Shorts! At just 60g, they’ll be your lightest piece of running clothing.

SECURE POCKET WITH YKKTM ZIP

ANTI-LOSS LOOPED WAISTBAND

ULTRA LIGHT

BREATHABLE FABRIC

SECURE POCKET O

360 REFLECTIVE TRIM

ww w. r u n d e r w e ar.c o. u k

RUN ENGINEERED

kit Shoes || Apparel || Tech

womensrunning.co.uk

JULY 2021

|| Women’s Running || 57

kit || Oﬀroad shoes

ESSENTIAL KIT OFF-ROAD SHOES Blaze a trail in these new trainers

BEST INoffroad TEST Shoes

Inov-8 TrailFly Ultra G 300 Max £170|inov-8.com|Tester Geri

Wow! I couldn’t believe my luck having to test the brand new TrailFly Ultras, which are hot off the press. These will change how you feel about trail running; I’ve never worn anything like them. For a start, they are a very different design for inov -8, with a Graphene grip outsole that gives me superb traction, and which I know will stand up all year round. They’re also a great ﬁt with plenty of room and they provide a really quiet ride, even on the road. The TrailFly Ultra is predominantly

a long-distance, ultra trail shoe and stands out due to its midsole tech; it’s more comfortable, cushioned and durable that any of my previous trail shoes. Running in the TrailFly has been a great experience, and I have enjoyed trying different conditions and varied terrains. If I could, I’d sleep in them.

POOR Disappointing, low-level performance

How we test Our kit is tested by real runners: passionate women with diverse running experiences, from dedicated marathoners to happy plodders. We wear the clothes, run in the shoes and use the tech on our usual runs to see if they go the distance. We then give each piece of kit our star rating. Prices are RRP and correct at time of printing.

STANDARD Provided basic levels of performance in function, fit and style GOOD Solid all-round performance: a good value, reliable piece of kit GREAT Performed above expectations and impressed with function and fit BEST Brilliant performance from highly technical, stylish kit

58 || Women’s Running || JULY 2021

Our testers include: Susan Bonnar Promotions and marketing manager, mum of three, discovered running in her mid 40s.

Geraldine Perrier Wife and mum, travels the world for work, loves off-road running and discovering new trails.

Laura McGoldrick From half marathon runner to keen trail runner, Laura’s taking on her ﬁrst ultra this summer.

Claire Kelson Photographer and mum of two, enjoys mixing gym with miles on and off road.

Caroline Trowbridge Actress, children’s author, reiki master and mum of two. Loves running for wellbeing.

Louise Breckon-Richards Actress, writer and mum of two boys, runs three times a week in north London.

womensrunning.co.uk

Columbia Escape Ascent 3 £115|columbiasportswear.co.uk Tester Louise

For a trail shoe, these are incredibly lightweight at only 8.25oz but also sturdy enough to give the right sort of support. The seamless mesh gives the ﬁt a roomy and comfy feel around the toe, but it still feels breathable, and the gusseted tongue keeps any debris out. Its Techlite midsole gives a good level of cushioning when you need it and I feel very stable while running on rough terrain in these. Its Adapt Trax outsole makes the grip on these shoes very ﬁrm and secure without feeling like they’re weighing me down. I really love the look of these shoes; mine are a beautiful combination of bright pink, black and mint green which I think gives them a more fashionable, less bulky looking style than other trail shoes.

NewBalance Fresh Foam Hierro v6 £125|newbalance.co.uk Tester Laura F

This is a comfortable shoe that weighs in at 282g and is a great option for a longer trail run. While it provides plenty of cushioning via the New Balance Fresh Foam midsole, it still offers good feedback on the terrain – an important factor when running on trails. The Vibram outsole provides a good level of grip and copes equally well with pavements for those having to navigate the streets to get to their favourite trails. The sole isn’t overly aggressive and I’d say it’s well suited to light to moderate terrain. The upper is supportive and comfortable, and the toe area has some subtle reinforcement to protect from stones and roots.

Inov-8 X-Talon 255 £120|wiggle.co.uk Tester Susan

These running shoes are a gamechanger. They are lightweight, weighing in at just 255g, and are suitable for a neutral gait. I found they were brilliant for heading out on the trails, but I’ve also used them for hiking and found them comfy enough to wear all day. They provide incredible traction across muddy terrain with substantial spikes to secure into the ground and a nice wide toe box. Packed with technology, the shoe designers have prioritised performance; the X-Talon 255s boast a 10 per cent better impact shock absorption and 25 per cent increase in energy return so I’m hopeful for some trail PBs soon! The colour combination of blue/green is fresh and the smart inov-8 ﬂashes down the sides appeal to me.

Dynafit Alpine Pro £140|dynafit.com Tester Emma

The Dynaﬁt Alpine are ideal trail running shoes for fast training over any terrain because they’re wonderfully lightweight and very comfortable. I gave them a trial run along the Cornish coast and they did not disappoint. Technology wise, the new high-performance rubber compound offers fantastic grip on wet and dry surfaces and the Rocker midsole causes the heel and toe to bend upwards at the forefront, allowing for ﬂuid and dynamic movement from heel to toe when running. I love the stylish design with a pop of neon pink and can’t wait to get back out on the trail in them.

womensrunning.co.uk

JULY 2021

|| Women’s Running || 59

kit || New release shoes || Cross-training

ESSENTIAL NEW RELEASE SHOES It’s New Trainer day for us: which ones will tempt you?

BEST INshoes TEST

Craft CTM Ultra carbon

NEwBalance Fresh Foam 1080

Hokaoneone Clifton 8

£225|craftsportswear.co.uk|Tester Louise

£135|wiggle.co.uk|Tester Caroline

£125|hokaoneone.eu|Tester Tina

I couldn’t help but get noticed in these running shoes but their attention-grabbing zebra print wasn’t the only plus point. Designed for the elite or marathon runner with a carbon plate inserted (this gives a stiffness and support to the shoe for the best efficiency and return), it felt like I could run for miles in them. I felt like I was running on air and the rebound was very cushioned and bouncy. Overall, these shoes are for training in and saving for longer runs; they tick both the durability and fashion boxes, and the upper fabric is very breathable too.

I love these shoes. Lightweight, stylish and snug, they feel so good to run in. The Fresh Foam ensures maximum comfort on impact and brings great return too. The mesh upper adds to the snug wrapped feel on foot strike and gives excellent breathability too. The Ultra Heel design provides an ergonomic fit for more comfort and less friction in motion. Add the roomy toe box, the Orthalite sockliner and lace enclosure, and your feet will be seriously thanking you. The 1080s are my favourite trainers and I would have them in all seven colours if I could.

The Clifton 8 feel like the Tardis; you don’t know what to expect when you put your feet in for the first time, then there’s a whole new dimension once you get inside. These shoes are lighter than previous models and this, coupled with an even better upper (is this possible?), means you get the equivalent of five Michelin stars for your feet. The tongue is thick, there’s an elf heel collar and the mesh has a just-right stretch. There’s enough rubber on wear points on the outsole to reassure you they aren’t going to wear out. This is my favourite daily trainer and I love the eggshell blue.

Decathlon V2

Veja Marlin

£49.99|decathlon.co.uk|Tester Susan

£145|veja-store.com/eu|Tester Esther

Specifically made for comfort and for short runs of up to an hour, these low-budget shoes are soft and supportive. They’re suitable for all stride types and would be the ideal shoe for someone starting out on their running journey, perhaps embarking on the Couch to 5K. There is a mesh upper that keeps you feet cool throughout your run and cushioning with Kalensole foam helps with shock absorption. The design is understated and looks good with jeans. I did try them out on a run that was longer than an hour and agree that they’re better suited to shorter distances; definitely recommended for short speed sessions.

Made of 62% bio-based and recycled materials, the Marlins are designed for faster-paced sessions and race days. They’re incredibly flexible and mould themselves beautifully to your feet. The knitted mesh upper is comfortable, flexible and soft, although does tend to snag. I enjoyed wearing these as much for a slow plod as for a tempo session – the cushioning is lovely. Tell you what, though, if it’s style you’re after you’ve come to the right place: these are properly lovely. I’ve been wearing them on the school run, and you would not believe the admiring glances. Is that worth £145? Um, yup, actually, I think it might be.

Decathlon Evadict Trail Shoes £99.99|decathlon.co.uk |Tester Laura F If you’re intending to race on the trails, this could be the shoe for you. It’s light (just 200g) and responsive. The sole has a 4mm drop and you get a good idea of the terrain under your feet. The 5mm lugs on the sole offer a firm grip on rough ground, but might not suit any longer road sections. The fit is on the narrow side, so if you have wide feet and are looking for a roomy toe box, you’d be better suited elsewhere. While the manufacturers suggest them for racing under 40K, I think they’d be more at home with runs of 10K and under. A good cross country option for when it’s too firm for spikes.

ECO

CHAMPION 60|| Women’s Running || JULY 2021

shoes

womensrunning.co.uk

CROSS-TRAINING ESSENTIALS Chafe-free, sweat-wicking wonders for summer

Montane Gecko Ultra V+

dhb IRO Sleeveless Jersey

£100| XS-L| montane.com Tester Susan

£40| XS-XL| wiggle.co.uk| Tester Tina

This is a gamechanger vest top that fits close like a piece of clothing yet has the storage options you’d expect from a conventional running pack. The material is breathable and anti-odour, and the 4-way stretch makes for a perfect fit. I liked the quarter-length closure zip at the front which made it easy to put on and take off. The vest comes with two soft flasks and these fit perfectly into the front pockets with no movement while running. Additional pockets are super easy to access on the go and provide plenty of space for gels and food. If you find traditional running packs cumbersome, then this is definitely worth a try.

CEP Light Compression Merino hiking socks £42.95| cepsports.co.uk Tester Caroline

It’s so great to use long socks rather than calf sleeves and even though the intended use is for hiking I would merrily team these CEP light compression merino socks with shorts and run in them in late summer; anything to stave off using long leggings. The compression is light but effective and I like the mix of materials that are designed to prevent blisters, while also giving the foot some great support (particularly reassuring with my high arches). Plenty of support on the ball and heel give maximum comfort and the addition of merino wool helps with temperature regulation. These socks protect your legs from stingers and brambles too.

womensrunning.co.uk

It was so exciting to break out a sleeveless jersey for the ﬁrst time in 2021. And this is such a cute one, with all the storage you need for nutrition and phone/keys at the back (including one extra zipped pocket). It wicks sweat well, feels light on and is bright and summery in design. At the price, I think it’s exceptional value; so many training tops are scarily over-priced, whereas the dhb range is affordable and still stands out. Impressive Italian fabric and technical performance, an eyecatching design – and it’s super soft too; it gave me the feeling I’ve had when I’ve bought really expensive underwear because it’s just so super soft. I’ve already treated myself to another in the range.

BEST IN TEST Cross-training

Montane Tucana Shorts £50| 8-16| montane.com| Tester Laura

Completely different to any shorts I’ve worn before, they’re super smart, almost tailored and look so good on. I would happily wear these shorts for any occasion, they are very plain to look at but once you get them on they come to life. They definitely excel in fitting in all the right places and are extremely comfortable. As an extra bonus for cross-training, they aren’t too short so you won’t suffer from any inner thigh chafing you may have suffered in the past. The material is so stretchy and soft, they move effortlessly with you and the deep elasticated Mala Lissom waistband is moisture wicking so you won’t feel damp around your middle. The deep front and back pockets are a stylish and handy addition to these shorts. With Montane’s famous lifetime guarantee against product fault, these are a sound investment.

JULY 2021

|| Women’s Running || 61

kit || Tops || Shorts and capris

ESSENTIAL TOPS It’s all about the vests and tees at this time ofyear

ECO

CHAMPION tops

BEST VALUE tops Kalenji Vest £8.99|6-14|decathlon.co.uk|Tester Susan What a great summer running top for an amazing price. With a slightly longer and looser ﬁt than I’m used to, I really like how comfortable and cool this vest top is to run in. The fabric is light and was great at wicking away perspiration. It comes in a choice of ﬁve colours so easy to co-ordinate with the rest of your running kit. I found that it was quite large for sizing – so size down if you’re in-between sizes. An inexpensive addition to your summer running wardrobe.

Craft Pro Hypervent SS £40|XS-XL|craftsportswear.co.uk Tester Geri I’m a big fan of Craft running wear and this tee is comfortable to run in. It’s the perfect addition to your summer running gear as it’s so lightweight. It comes in a beautiful coral colour and I noticed a lot of attention to detail in the design. The cut is feminine and ﬂattering without being too snug and you get a good level of ventilation and mesh breathability for when you’re maxing out the workouts. It will stand up to a lot of wear and washing too – a good thing because I think I’m going to be wearing this one over and over.

NYSTART Breathe in/out women’s T-shirt £40|XS-XL|nystartfitness.com|Tester Laura This is the debut product of a new brand that’s keen to make a positive impact. Its products are made from recycled plastics and 50 per cent of proﬁts go directly to supporting mental health charities. The t-shirt itself has a loose but feminine shape with raglan sleeves. The fabric is lightweight and soft, and the branding is modern and subtle. It’s a basic t-shirt so I think the £40 price tag seems a bit steep, even allowing for the recycled materials and charitable donation.

Kalenji All-in-One £19.99|4-16| decathlon.co.uk Tester Claire I am so impressed with this all-in-one; it’s sporty, stylish and very practical. It’s also super lightweight, with a cut that allows freedom of movement and makes it surprisingly comfortable to run in. Made with a perforated fabric which ensures airﬂow to keep you cool, it also wicks away any perspiration and keeps you dry. It’s cut generously at the top, and it has a closer ﬁtting bottom and supportive belt at the waist. Its practical features are a big winner too: a cord on the zip allows you to open and close it easily, and the zip pocket is big enough to carry your phone and bits and bobs.

Zaazee Eden Tee £27|XS-M|zaazee.co.uk|Tester Susan Perfect choice of summer colours in this ﬂattering vest top that felt so soft against my skin. Made from lightweight Italian sports fabric, it has a higher neckline than many vest tops, but I liked this as a feature and it also makes it look great when you’re layering over the top. Designed to be a straight ﬁt, it’s quite short so maybe size up if you’re unsure which size to choose. Washes and dries quickly too.

Montane Woman’s Dart Vest £27|8-16|montane.com|Tester Laura An all-round lovely vest. The colour is so smart and a lovely change for those of us who lean towards wearing black all year round. The neck and under arm seams are slightly padded and soft so you won’t get chafing, even on your longer runs. The material is made from 100 per cent recycled polyester which is not only super lightweight and breathable but has excellent moisture wicking properties and innovative odour control. The added bust support is a lovely bonus for women with small boobs. The flattering fit, stylish shoulder straps and soft feel of this vest meant I washed and wore this over and over again.

BEST IN tops TEST 62|| Women’s Running || JULY 2021

womensrunning.co.uk

ESSENTIAL SUMMER TIGHTS & SHORTS Yes, it’s ﬁnally time to unleash those lockdown legs

Modibodi ⅞

BAM Enduro Long Shorts

£55| XS-XL| modibodi.co.uk Tester Geri

Running in the Modibodi tights during your period is a real help. They have been designed for heavy periods, heavy discharge or sneaky pee leaks. They are uber comfortable and I love the fact that you can do your bit for the planet by wearing a pair of reusable Modibodi tights. So, what about the fit and feel? I’m pretty short and they sat just above the ankle; they’re fitted, comfortable and don’t move while you are running. The side pocket is useful for stowing items that you want to be able to access during a run. In terms of sizing, I think the waistband fits quite tightly but I like that as it means the trousers stay firmly in place during the entire run. However, I’d consider sizing up as the tights did come up a bit small.

£29| 8-16 bambooclothing.co.uk Tester Tina

ECO

CHAMPION

These shorts are a vibrant blue colour, and I found it really refreshing to train in something other than boring black. The bamboo material is brilliant at absorbing sweat and is soft and comfy to wear. These had a good overall ﬁt and the long leg length is fab, especially for those of us who get too hot in leggings but have ‘outgrown’ short shorts. The fabric is a good thickness so no worries about it being see-through. The came up a little tight on the waistband so I had to wiggle them over my hips; go up a size if you don’t want a tight ﬁt to distract you.

TIGHTS

Craft Pro Hypervent Short Tights £40| XS-XXL| craftsportswear.co.uk Tester Geri

It’s ﬁnally time to free your legs! These are technical short running tights which are made from recycled polyamide jersey. I love the mix of pink, white and black colours, and I was really struck by the attention to technical details in these shorts. I particularly liked the high waistband with adjustable drawcord which meant the ﬁt was perfect and there was no movement during exercise. The shorts are lightweight and hyper-breathable and the fabric is super soft on the skin and ensures great ventilation with the extra mesh on the sides too. It is funny how wearing a pair of running shorts can transport you back in time, but these took me back to when I was running track representing my country, Mauritius. A perfect choice for speed and long-distance running; you’ll look and feel like a pro in these.

womensrunning.co.uk

Kalenji Run Support Women’s Short Leggings £17.99| XS-XXL decathlon.co.uk Tester Susan

I was really impressed with these leggings that have been designed to provide support and comfort for runners. I didn’t get a compression feel from these tights but I did feel like everything was sitting in the right place. They have a slightly higher waistband TIGHTS and look sleek. Although there are no secure pockets, there are two discreet ones in the waistband; one at the front and one at the back and big enough for your phone or your keys. The other colours available are refreshingly different for running clothes, coming in a khaki brown and also dark sepia. Product ﬁt is true to size.

BEST VALUE

JULY 2021

BEST INTIGHTS TEST

|| Women’s Running || 63

kit || Beach workouts || Summer comfort || Long-term test

BEACH WORKOUT ESSENTIALS Ditch the saggy old tankini and spruce up your seaside style this summer

Tracksmith Twilight Tank

Hummel 2-in-1 HMLVENKA Shorts

£48| XS-L| tracksmith.com Tester Tina

I’m giving this tank full marks for its beautiful seaside design that feels really fresh and full of beachy vibes, perfect for summer running. There are plenty of colourways in the range and the quality of the fabric, the cut and the design is exactly what you’d expect at this price point. If you feel like spoiling yourself, the whole Tracksmith range offers exceptional quality. It’s a US brand that’s now offering duty-free shopping to UK consumers, and it’s well placed to appeal to those who would normally buy from high end high street stores. The sizing is spot on, and mine ﬁtted perfectly.

£48| XS-XL| hummel.co.uk Tester Sarah

BEST IN TEST beachworkout Flanci Hoodie

£47.99| S-XL| ﬂanciactivewear.co.uk Tester Esther

This arrived mid-winter. I am a cold person, I was not enjoying the thrills of lockdown, I needed a hoody so much, and I was chuffed to bits when this turned up. Imagine, however, how I played my tiny violin when I opened the parcel to discover it was pink. Pink is not my thing. But, like the ungrateful martyr I am, I grudgingly chucked it on post-run on a Saturday morning. And then, bam. Begone, tiny violin. Mind. Actually. Blown. I kept it on for a full weekend. I even wanted to sleep in it. It is one of the cosiest, snuggliest, most wonderfullest things in my wardrobe. It’s a post-run thing of loveliness, with a super big hood and thick ties, and the longer length ﬁt means it goes right down over your bum. It means you can chuck it on over a pair of leggings or PJ bottoms or jeans, and just feel like you’re walking around in a duvet for the rest of the day. Honest. It’s ace. I am NEVER giving it back, and I think pink actually suits me, so there.

64 || Women’s Running || JULY 2021

These are the most comfortable running shorts I’ve ever worn. The 2-in-1 design is not only ﬂattering but also practical; you get good coverage and avoid painful chafes too. The inner short is made from recycled polyester and the outer from woven fabric that still offers some stretch. The waistband is elastic with no cords and the shorts have a large rear zipped pocket. They move with you – they don’t wriggle down or ride up – and I like wearing them for running and gym classes although they were great at the beach too. The three colours work well; even with the coral pink undershort, I found them easy to match with lots of my vests and tees. I tried the large which was true to size and was also ﬂattering, unlike some shorts on the market. These are an investment item but worthwhile if you’re going to get a lot of wear out of them.

Asquith Heavenly Harem Pants £65| XS-XXL| asquithlondon.com Tester Tina

Perfect for summer, whether you’re into beach workouts or walks, yoga, flexibility or strength work, a sandy run or even dropping in to a local café/pub for post-workout drinks. These Heavenly Harem trousers are so comfortable you’re likely to live in them! The soft bamboo fabric CHAMPION feels cool and beachworkout wicks sweat well. The foldover waist sits snugly, allows freedom of movement and is flattering whatever your tummy shape. Asquith is a great brand which uses fabric from responsibly managed, FSC certified forests and no toxic chemicals in the dyeing process.

ECO

ESSENTIAL SUMMER KIT The happier you feel, the longer you can train

TEST

Tina has enjoyed running through the bluebells in her Saysky Shaka Combat Singlet

BAM Leggings

Stretch&Burn All in One

Long-distance

£49| bambooclothing.co.uk| Tester Esther

£90| XS-XL stretchburn.com Tester Tina

Well, it took a lot of courage to run out in this all-in-one but, having just turned 50 I thought, who cares: I’m going to hit the prom and see what response I get! The suit reintroduces you to your body and feels like you’ve slipped into another skin. The compression Italian fabric is faultless and it makes you feel like superwoman, as well as look a bit like her. It’s constructed from recycled ﬁshing nets, with two pockets, great stretch to ensure optimum comfort and also gives sun protection and wild swimming potential. It makes you feel different about yourself; my advice, be brave and go for it!

Did I mention I’m all about the comfort? Well, these are just as buttery soft as you’d hope and they’re a brilliant sustainable choice too; bamboo is one of the most environmentally friendly fabrics out there. The design of these is fantastic, with that all-important thigh pocket for your phone, exterior visible stitching to die for, and a high, comfortable waistband. I did wear these running, and they perform well, but the softer fabric means some hoiking is necessary on longer distances. But with yoga and HIIT training, they were fabulous. Soft, comfortable, cool, squat-proof fabric that moves around with you; the perfect WFH workout-to-work leggings.

Foamlife Wahoo ﬂip ﬂops £34.99| thefoamlife.com| Tester Esther

After long runs (or short runs in the summer), my feet are basically cuboid trotters – they swell up like no-one’s business. The last thing I want to do is squeeze them into another pair of shoes after I’ve showered. And, it turns out, all ﬂip ﬂops are not created equal. These chaps are – and I want you to pay attention here – comfortable between your toes. Yes. I know. Witchcraft. Made with a soft fabric (which is actually recycled plastic bottles), the toe post is actually brilliant. The thicker brushed recyclable foam sole is a bit of a revelation, and the hemp canvas straps are also extremely comfortable. First time I put them on, I wore them all afternoon. And there was no rubbing, and no hot spots. Love. Them.

Proviz Cap £19.99| provizsports.com Tester Susan

BEST INsummer TEST KIT

Saysky Shaka Combat Singlet £44, XS-L, saysky.dk

What a joy, finding myself unintentionally coordinating with Mother Nature as I was out on the trail. This vest has been brilliant for the slightly warmer weather and it’s such an energised, beautiful colour without being garish, it’s definitely been worn the most so far this year. It’s got a relaxed fit, especially around the back and it’s this comfort that makes it my favourite. It floats with you as you’re running, there are no annoying seams and the fit is just right for hotter weather.

This running cap is so light you’ll forget you’re wearing it. It fitted my head really well with panels for enhanced fit and, when I was running, it stayed in place perfectly. The mesh fabric keeps you cool on the hottest of runs and there is reflective material on the peak, sides and back which helps you to remain visible if you’re running at night or in lower light conditions. I tested the red and it also comes in three other colours; yellow, blue and graphite. Made from 100 per cent polyester, it can be machine washed at 30 degrees and line dries really quickly. A great addition to your summer run kit.

ECO

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CHAMPION SUMMERKIT

JULY 2021

|| Women’s Running || 65

KIT || Best in tech

ESSENTIAL TECH Stay one step ahead of your competition with the latest gadgets

Creative Outlier Air V2 Wireless Earbuds

Powerplate Dualsphere

£59.99|uk.creative.com|Tester Sarah

£99.95|powerplate.co.uk Tester Geri

Fantastic earbuds for running! It was quick to pair them with my phone; both earbuds sync at the same time and you’re off and running before you know it. The sound quality is better than I expected and, with a huge 12 hours battery life, your music will outlast the length of your long run. A very easy and sleek charging dock with a 34-hour charge and a clear LED display to show charge levels. The Outliers have touch/tap options for controls which I ﬁnd much easier to use when running, and they are really comfortable. I’m happy to report they stayed in my ears with no niggles and no wriggles. A great value-for-money product.

BEST IN TECH TEST

The DualSphere is a vibrating massager that is perfect for effective, concentrated massages. I was so excited to test it as this is a cutting edge vibrating massager. I found it was great to use when you are chilling at home watching a movie. It’s also very easy to use and comes with USB and a long battery life, as well as four vibration intensity levels. For me it was the recovery massaging which really helped and I could deﬁnitely feel the difference after regular use. My muscles were noticeably less tired, heavy and sore.

Wahoo HR TICKRx £64.99|uk.wahoofitness.com Tester Sarah

This is a great product for those who are after more data about their runs; it’s a heartrate monitor designed for runners but it gives you more than just your heartrate and training zones. Use it with an easy-to-use app on your phone or watch, and get it to track distance, time, cadence, calories, vertical oscillation and ground contact time. Also, with an internal memory of 50 hours, it can be used even when you don’t have your phone to hand. The chest strap is comfortable to wear and the device is fairly ﬂat and smooth.

66 || Women’s Running || JULY 2021

Riixo Recovery Cuﬀs From £76.98|riixo.com|Tester Tina

Pop these in the freezer, as they come, and two hours later they’re ready to pull on: immediate cryotherapy for the muscles of your lower leg. You can rest up and chill with Netﬂix while you wear them for 20 minutes and that’s all there is to it. The cuffs give compression on your calves and front shin, and you can choose to use them frozen as ice therapy or heated up for cramp relief. For me, it was icing the front muscles of my lower leg every evening, coupled with physio visits, that made a noticeable difference to an ongoing niggle. They are so easy and quick to put on (not so easy to take off!), and offer recovery beneﬁts, reduce DOMS and help with swelling.

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Newcollection!

advertorial

Step up! p! Feetures socks will bring you joy and boost your run performance

ave you run in Feetures yet? Believe us, it’s worth finding out why this is America’s no.1 running sock. We’ve been running in them, and we’re not looking back. Founded back in 2002, Feetures employed a new technology that created seamless construction, a snug fit, and promised blister-free running. Ten years later, Feetures went several steps further with a breakthrough technology called Targeted Compression. This new feature, combined with an anatomical design, results in a fit that feels as if each pair were made especially for you. That sock, the Feetures Elite, took the world – and us at Women’s Running – by storm. Now in 2021, Feetures are moving forwards again and helping us to see our running in a whole new light. The new Prism collection, is influenced by

the refraction of light and how moodenhancing colour is on our lives. The new collection is for every runner; there’s a huge amount of choice, from its classic Elite through to the Merino 10 and the High Performance. Whether you like a no-show sock, or a crew, you prefer a lighter or thicker fabric, you like ﬁrm compression around your feet and calves, there’s a perfect sock for you. What’s more, there’s the ever-brilliant plantar fasciitis Relief range, and they do exactly what they say on the tin. The new Prism range is available in a mouth-watering rainbow of colours. What makes Feetures best in class for runners is that it has a sock for every runner. Tailor-made training right down to your toes! Better. Faster. Smarter. Longer.

|| A technology that promised seamless construction, a snug ﬁt and blister-free running||

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You can buy Feetures in store and online at runcompany.co.uk & sportsshoes.com

JULY 2021

|| Women’s Running || 67

bootcamp Paddleboarding || Wellbeing workout || Perfect form

womensrunning.co.uk

JULY 2021

|| Women’s Running || 69

bootcamp || Paddleboarding

While on the surface it may look like a serene pursuit, paddleboarding is a ferocious workout for core, glutes and quads, making it perfect cross training for runners. Plus: it’s fun!

how tostart

Words: Rachel Ifans

paddle boarding 70 || Women’s Running || JULY 2021

womensrunning.co.uk

ou can’t have failed to notice the explosion in popularity of paddleboarding during lockdown. And puppies. In fact, it can sometimes feel like you’re not anyone these days without a paddleboard and a puppy. Although both of them are attractive purchases, according to reports in the press, puppies are properly pricey at the moment, and besides, paddleboards are far less hassle to look after. We thought we’d find out what the big deal is. Paddleboarding’s roots go back centuries; not the blow-up type you can buy online but, for instance, the 18th century boards on which native Hawaiians used to paddle from one pacific island to another. Its popularity as a sport increased in the mid 1900s along with the Californian surf culture vibe and its more recent boom in the 2000s has seen it trickle from the sea inland to our network of rivers, lakes and canals. It’s also, and this isn’t just me saying it to make it fit nicely in these pages, very popular with women. It’s not clear why but I’d be willing to bet it’s got something to do with the fact it’s sociable and active, gives you an escape from your everyday life, puts you in control of your own

board and gives you a sense of wellbeing. We spoke to Anni Ridsdill Smith, director and trainer at the British Stand-up Paddleboard Association (BSUPA). She also runs Frangipani (frangipanisup.com), a BSUPA-approved paddleboarding school based in Essex. She puts the sport’s popularity down to its accessibility: “After an initial lesson of a couple of hours or so, 95% of people can paddle and control their boards, albeit at a basic level. That makes it very easy to get into and I ﬁnd that people surprise themselves with how good they can get in a short time. It’s really good for self esteem and people say it’s a time when they’re able to forget about everything else in their world and de-stress. It’s you, your board, the water and the environment,” she concludes. What could be simpler? But of course it’s not all slow paddling; it’s much more varied than you may think. For every one person you’ve seen drifting gently down a canal, there are others SUP-ing in the surf, down-winding on rolling waves, tumbling down white water rapids, and that’s not to mention those who do yoga or pilates on their paddleboards out at sea. Let’s dive in…

|| It’s a time to forget everything else in the world; it’s you, your board, the water and the environment ||

my paddleboarding

“I always feel like I’m learning something” Lauren Newman-Warren is a runner and sea paddleboarder. She knows how much both sports demand a strong core and arms Lauren learnt to Stand-Up Paddleboard four years ago when she started working for Bray Lake Watersports. Coached by her husband, the couple moved to the Kent coast seven months ago and this has massively improved Lauren’s sea SUP skills. “Before taking up SUP, I’d been doing athletics for many years and competing for Sutton and District AC and then Belgrave Harriers mainly at 400m and 800m. My favourite event is the 4x4 relay; I get very passionate about it! Since moving to the sea, I’ve done more distance running as I have the stunning coastline to look at; in fact, I just completed a swim/SUP/run triathlon to raise money for the RNL; the paddle 6K and the run 10K. “I love the progression with SUP; I always feel like I’m learning

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something or improving whether it be my actual technique, my speed, confidence or how I’m understanding the water and the elements around me. “I really loved learning to surf waves on a SUP; you can’t beat the smile on your face the first time you catch a wave. “I had my son in 2019 and that, along with COVID, has meant I haven’t competed at track for a while. However, I have been able to virtually compete at SUP racing still. “Running and SUP definitely complement each other. SUP is another form of cardio with built-in resistance training and all without tiring your legs out so it’s perfect for cross training.

You need a strong core for both sports; to help you hold good form and to transfer power to the board or your legs for running. Even our training programmes are quite similar sometimes because we do interval training and the dreaded pyramids! “My first coach, John Harris, told me to work on my arms and to pump them hard because in a race that is what is getting you to the finish line when your legs are filled with lactic. “My tip for newcomers is to take lessons. I did the BSUPA Ready to Ride course. It teaches you the basic skills and knowledge to keep you safe on the water and is a great foundation for your progression.”

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|| Women’s Running || 71

my paddleboarding

“It gives me the freedom running does” Emily King runs and paddles to build strength and endurance Emily has nearly a decade of experience racing at elite level in the UK and internationally. Coming from a surfing background originally, Emily has been one of our top SUP athletes, winning elite races and the national race series. She is currently the GBSUP Technical Series Race Champion in 12’6”, and is a multidisciplinary paddler competing in Ocean, Shore breaks, Lakes, Rivers and white water rapids. “I started SUP 11 years ago when there were not many people doing it. It was a very strange and unknown sport; people used to say it was like I was walking on water. I live and paddle in beautiful South Wales, which is very varied; one day I can be distance training, the next day surfing and then the following day out on the rivers paddling the white water. “I find that SUP gives me the same freedom running does; being out there in the elements, in harmony with myself and being mindful. It’s really helped me get through my PTSD. I always feel positive when I come in off the water. “Running gives me the chance to work in my cardio and peak exercise zones more. I use running to build the base fitness levels at the beginning of my training season. I train just the same as you would for a 10K race, using the same principles to build endurance and strength, building on my aerobic and anaerobic energy systems. “At the same time that I’m running and doing weights, I’ll also be training as hard on the water. I love using the fartlek system to gain extra performance, and sprint sessions definitely improve my VO2max, which gives me that vital explosive power I need for competing.”

72 || Women’s Running || JULY MARCH 2021 2021

There are two types of paddleboarding; one is Stand-Up Paddleboarding (SUP) and the other is Prone Paddlebarding. SUP speaks for itself and Prone is where you lie on your front on the board and use your hands to paddle. Picture the exhausting bit of surﬁng when you have to paddle back out to sea to get back on your board and you won’t go far wrong. SUP is the one that’s exploded in popularity recently and the one we’re going to focus on here. At its most beginner level, SUP is good for your overall ﬁtness as it challenges your balance and engages most muscles in the body to keep you centred. As Anni

says, “The extent of your cardiovascular and core workout depends on the level at which you’re doing it. As you get better, you start to paddle with the big muscles in your glutes and the thighs and that’s when it really becomes a strengthbuilding activity. The powerhouse of thighs and backside really power up the board.” So, if you’re doing slow, recreational, upright paddling on ﬂat water, you’ll mostly be using your arms. When you start to get more dynamic in your paddling stroke, you engage more parts of your body. And that won’t take very long, Anni reckons: “If you just use your arms, you’ll tire very quickly as they’re small muscles.”

|| Paddle with the big muscles in your glutes and thighs; that's when it becomes a strengthbuilding activity||

Looks gorgeous but it’s a long way to land, so don’t paddle alone

Safety and training While there’s nothing in theory to stop you from paddling alone, Anni advises against it. It’s better to paddle with someone; even experienced waterwomen can get caught out by winds and tides and not understanding how water works both coastal and inland. The RNLI has an excellent section on its website detailing safety rules for paddleboarding (rnli.org). Tips

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Paddleboarding || bootcamp

Paddleboarding can be everything from calm to frenetic. It’s up to you what you want to get from the sport; a rest from runnning or a complementary cross-training activity

range from taking a mobile phone in a waterproof pouch and always letting someone know when you’re going out, to wearing a flotation device and always using a board with a leash. It also notes the importance of checking the weather forecast and avoiding offshore winds. Anni also advises a lesson or two at the outset, to learn the basic technique and safety rules: “Training is not compulsory – anyone can buy a board easily on the internet these days and just blow it up and get going – but it is advisable to take one lesson at least. “If you don’t have training,” she advises, “you’re probably doing it wrong, in the way you use the paddle and the way you stand on the board. You also need to learn to fall properly and protect yourself, so I think it’s worth a short session when you start out.” And, once you’ve got going, there are plenty of ways to progress. Anni’s company teaches Ready to Ride beginner sessions on lakes, they take people on Explore guided expeditions on tidal and non-tidal water, and they run Level 2 courses on tidal water too. There’s a national race series for elite paddleboarders in the UK – check out the BSUPA site at bsupa.org.uk/ for details and read our case studies to find out more from a couple of paddleboarders-cum-runners who’ve taken their sport to a very high level.

womensrunning.co.uk

Essential kit What you’ll need to get on the board

#1 #2 #3 #4

The board itself Hard board or inflatable, bought or hired, it’s up to you!

A paddle

Budget for a decent one, Anni recommends, as many people overlook the importance of the paddle.

Personal buoyancy aid

Check out the RNLI’s advice on what flotation device you need.

Proper clothing

Dress for the conditions. Your decision will always be underpinned by the water temperature; don’t underestimate how cold you get when wet, so take windproof or waterproof top layers with you.

Wetsuit

Wetsuits are good if you fall in, unless you’re boarding in the heat of summer. Remember that the seas in this country are cold especially with a bit of wind chill thrown in.

#6 #7

Old trainers Wear a pair you don’t mind getting wet. Not your best Brooks!

A waterproof pouch or bumbag

You don’t want your valuables or phone to get ruined so this is worth the cash.

JULY 2021

|| Women’s Running || 73

bootcamp || Workout

circuits

Wellbeing workouts One circuit to get the blood ﬂowing and one to relax: because it’s crucial to take care of our minds as well as our bodies

||Single leg wood chop

he last 18-months have taken a toll on most people. The monotony of doing the same thing in the same place and the lack of socialising at parkruns, races and with other friends have had an impact on us all and the way we live. Exercising is one of the best ways to improve your mental wellbeing, and we understand that it might be hard to get going some days so we have created two circuits. The ﬁrst one will get your blood pumping and require a bit of concentration, as focusing on something else can help you improve the way you feel. The second circuit (over the page) is all about stretching and relaxation. Breathe deeply when you do these cooldown exercises and keep your eyes closed to help you calm your mind.

Areas trained

Technique

Core and calf muscles (transversus abdominus, gastrocnemius)

• Stand on your left leg and extend your right arm to the ceiling • Focus on spreading your bodyweight evenly through your foot • Bend your left knee and lower your right arm to touch the outside of your left calf muscle • Return to the standing position • Perform your repetitions for 30 seconds on one side before changing over to the other side

Why do it? Balancing is a great way to focus your mind on something different; it helps you clear your mind and forget about the things that are troubling you.

Be safe Don’t curl your toes in your shoes, try to relax your foot and toes.

|| Balancing is a great way to focus your mind on something diﬀferent ||

Warm-up Walk on the spot for two minutes or walk up and down the stairs four times.

Sets & reps Perform each exercise for one minute and rest for 30 seconds in between. Download an app to help you keep time so you can just focus on breathing.

Cooldown Lie on your back with your eyes closed. Breathe in for four counts, hold your breath for four counts and breathe out for eight counts. The ﬁrst few times you might ﬁnd it hard to breathe out for eight counts, but this gets easier with practice.

||Plank

|| If this exercise is too hard, keep your knees on the ﬂoor to start with, until you build strength ||

rotation

Areas trained Side and core muscles (obliques, transversus abdominus)

Why do it?

go pro! Repeat the ﬁrst four exercises four times or add additional weight to exercise 1 and 3.

74 || Women’s Running || JULY 2021

Your side muscles are an essential part • Lift your right arm off the of core strength: focusing on core will floor and rotate develop your posture and your form. your hips until Technique it faces up to • Lie on your stomach on the floor the ceiling • Place your elbows directly • Slowly rotate your right arm back underneath your shoulders to the floor and repeat the move • Lift your hips off the floor to form a towards the left side straight line between your shoulders, • Carry on, alternating between hips and feet (the starting position) right and left

Be safe Keep your core muscles tight to prevent your lower back from arching. If this exercise is too hard keep your knees on the floor.

||Lunge

Rotation Areas trained Front and back thigh, bottom, side muscles (quadriceps, hamstrings, glutes, obliques)

Why do it? When you don’t feel like training, start with this exercise. It will give you a full body workout, increase your heartrate and put you in the right frame of mind.

Technique • Stand with your feet together and your arms stretched out in front of you parallel to the ﬂoor • Step forward with one leg and bend both knees to perform a lunge • Simultaneously rotate your arms towards the front leg • Step back to the starting position and repeat to the other side

Be safe If the exercise gets too easy, hold a weight out in front of you.

|| This will give you a full body workout and increase your heartrate ||

||Mountain

climber Areas trained Core muscles, shoulders, arms (transverse abdominus, deltoids, triceps, biceps)

Why do it? Mountain climbers will give you a full body workout and help increase your blood circulation.

Technique • Lift your knees off the ﬂoor • Pull one knee in towards your elbow • Push that leg back and place your foot on the ﬂoor • Repeat on the other side • Repeat the move as fast as you can without losing technique

be safe Be careful if you have high blood pressure.

|| A full body workout and increased blood circulation || womensrunning.co.uk

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|| Women’s Running || 75

bootcamp || Workout

||Neck

stretch

Areas trained

Technique

Neck muscles (levator scapulae, sternocleidomastoid, trapezius)

• Sit on a stability ball or chair • Place your left hand behind your back • Drop your right ear toward your right shoulder • Use your right hand to slightly pull on your head to increase the stretch • Focus on pushing your shoulders down • Focus on breathing

Why do it? When you’re stressed you tend to pull your shoulders up. This can lead to tension headaches and neck stiffness, both of which can influence your sleep and the way you feel.

Be safe Don’t bounce your stretch and keep it within normal range of motion.

|| Tense shoulders can lead to headaches and a stiﬀ neck ||

||Hip

roll

Areas trained

Technique

Side muscles (obliques)

• Lie on your back on the floor with your legs at a right angle • Extend your arms sideways for balance • Roll your legs over to one side until your knees touch the floor but don’t rest your legs on the floor • Ensure that you keep your shoulders flat on the floor in this position

Why do it? Sitting tightens your hips and can cause back pain; hip rolls loosen up your hips and lower back and also help you to open your lungs.

• Use your side muscles and lift your legs back up to the starting position • If the exercise feels too easy to straighten your legs to increase the intensity

Be safe Maintain good form through the whole movement and engage your core.

|| Ensure you keep both shoulders on the ﬂoor at all times during this stretch ||

76 || Women’s Running || JULY 2021

womensrunning.co.uk

||Child

pose with a stability ball

Areas trained

Technique

Shoulders and upper back (deltoids, trapezius, latissimus dorsi)

• Sit backward on your heels • Stretch your arms out in front and place your hands on a stability ball • Drop your head between your arms until you feel a stretch through your shoulders and upper back

Why do it? This position relaxes your shoulders and back. Keep your eyes closed and focus on your breathing to help clear your mind.

||Reclining

bound angle pose

Areas trained

Technique

Inner, outer and front thighs (adductors, abductors, quadriceps)

• Lie down on your back • Bend your knees and push the soles of your feet together • Pull your heels up towards your pelvis until you feel a stretch • Hold the position for a minute while focusing on your breathing

Why do it? This exercise will stretch your groin and increase blood circulation around your pelvis area; it can also help to release menstrual pain.

Be safe Stretch within your comfort levels. Be careful if you have knee problems.

Jyn wears Brooks apparel and shoes brooksrunning.co.uk Photography: Joe Branston

|| This can help to release menstrual pain ||

Be safe You can add pillows underneath your knees and head if you feel uncomfortable.

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|| Women’s Running || 77

bootcamp || Perfect form

Perfect form There’s a reason why kettlebell swings are hard; it’s because they’re using most of muscles in the body as well as providing a CV workout

Two-hand overhead kettlebell swings Why do it?

Kettlebell swings

The kettlebell swing is a great overall strength exercise that trains your core, shoulders, quadriceps, hamstrings, glutes and back. It helps to improve your posture and can increase your cardiovascular ﬁtness, which is great for cross-training workouts or if you’re injured.

• Stand with your feet hip-width apart with

Getting it wrong There are three mistakes people commonly make when doing swings like this. One is moving your head forwards, causing you to round your upper back and push your bum backwards. It’s bad because it makes your centre of gravity move forwards and puts additional pressure on your lower back. The second mistake is not using your hips to drive the movement and only relying on your arms to do the swing. The third is not swinging the weight all the way to the top, which again puts extra pressure on your lower back. You’ll know if you’re doing the kettlebell swings wrong as you’ll start to get a sore lower back due to increased pressure on that area. Back soreness should not be confused with muscular stiffness when you exercise.

78 || Women’s Running || JULY 2021

your weight on your heels • Push your bottom back, hinge from your

hips, keep your back ﬂat and grasp the kettlebell with both hands, palms facing down • Keep your arms straight • Slightly bend the knees, clench your glutes and keep your shoulder blades back and engaged • Thrust your hips forward, squeeze your glutes and swing the kettlebell forward • Lift the weight until it’s above your head • Keep your back straight • Allow gravity to pull the kettlebell down • Don’t pause at the bottom, swing the kettlebell immediately back up

GET IT RIGHT TIP Remember to use momentum.

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Balance Hypnotherapy || Life-changing stories ||Life on a plate

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JULY 2021

|| Women’s Running || 81

BALANCE || Hypnotherapy

Race again with

HYPNOSIS Finding it tough getting back into running after the pandemic? Experiencing social anxiety at the thought of rejoining parkrun? These simple DIY hypnotherapy techniques will have you hot to trot in no time Words Lisa Jackson

oming out of lockdown can feel like you’re starring in a zombie movie: our old way of doing things has been replaced by a new, unfamiliar and sometimes scary reality. Things we took for granted – parkrun, hugging running buddies (or air kissing them to avoid the transfer of sweat!), travelling abroad to participate in foreign races – were all ripped away from us in one fell swoop during the pandemic and it can be hard to adjust to a new normal that’s so incredibly diﬀerent to the world we knew before. Yes, some runners took lockdown in their stride, setting themselves ﬁtness

challenges and running marathons on their balconies, but for many of us, lockdown was a time when we reduced our daily step count due to no longer having to commute, and self-medicated with food and alcohol as stress and anxiety were at an all-time high. What this means, as we contemplate returning to parkrun or entering races again, is that many of us are suﬀering from a crisis of conﬁdence. We may fear running will be harder due to the ‘quarantine 15’ (the extra pounds we’ve gained over the past 15 months) or that not having raced for a long time may make chasing a time goal unrealistic. Or we may feel nervous about running with others again due to social anxiety, which may prevent us from joining or going back to running clubs. The good thing to know is that hypnotherapy can help with all these things: it can help you lose weight, achieve time or distance goals, overcome anxiety and more. What follows is an explanation of how hypnotherapy works, a step-by-step guide to practising selfhypnosis plus three simple hypnotic techniques runners can use at home. While they’re not a

|| Hypnosis is a deep state of relaxation, which is why it’s so good for working with anxiety-based issues||

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|| Women’s Running || 83

Rather like with meditation, it’s easier and quicker to be Mental Health guided into a trance-like|| state by a therapist, but you can master self-hypnosis with practice once you know how

BALANCE

substitute for consulting a hypnotherapist, they’re eﬀective self-help tools you can use to rev up your running mojo. We also answer some hypnotherapy questions along the way.

What does being hypnotised feel like? When many people think of hypnosis, the ﬁrst image that springs to mind is stage hypnosis – where members of the audience are often asked to embarrass themselves in public. The kind of hypnosis you’d experience when you have a hypnotherapy session or practise self-hypnosis is completely diﬀerent.

|| Hypnosis means you’re better able to accept beneﬁcial suggestions that, if you were in a waking state, you might talk yourself out of||

Howtopractiseself-hypnosis It’s easier and quicker if a hypnotherapist guides you into a hypnotic or trance state, but most people are perfectly capable of hypnotising themselves once they know how.

Find a quiet place where you’re unlikely to be disturbed. Sit or lie down, close your eyes and make yourself comfortable.

Start counting down from 10 to one, silently saying each number as you breathe out. With each out breath, notice any unnecessary nervous tension flowing out of your body, like the sand in an egg-timer.

When you reach number 1, you should be in a light trance state. Now imagine yourself in your Favourite Place of Relaxation (somewhere where you feel

entirely safe and relaxed). Visualise it in the greatest possible detail: pay attention to what you can see, hear the sounds, smell the fragrances and touch something in your surroundings. If other thoughts start to distract you, simply acknowledge them and bring your focus back to your Favourite Place of Relaxation.

Once you’re fully relaxed, do one of the three techniques described opposite. When you feel you’ve spent enough time doing this, you can wake yourself up. If doing self-hypnosis last thing at night, you can simply allow yourself to drift into a wonderfully relaxed sleep.

To wake up, start counting from one to 10, silently saying each number as you breathe in. Open your eyes when you

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reach 10 and have a lovely long stretch.

Ideally, you should practise self-hypnosis twice daily (in the morning and just before going to sleep) for five to 20 minutes because this will help you to relax, reprogramme your habits and also help focus you and remind you of what you’re trying to achieve. It’s helpful to think of these sessions as putting on a pair of Goal Glasses. Imagine etching the words ‘I can achieve any running goal I set myself’ on the lenses of a pair of spectacles before wearing them. Each time you’re faced with a choice that will have an impact on whether you achieve your goal (whether to forgo your lie-in to go to parkrun, or whether to attend that speed session you find hard), seeing those words in front of you will remind you of what you’ve set out to do and reinforce your desire to achieve your goal.

Hypnosis is simply a deep state of relaxation, which is why it’s so good for working with anxiety-based issues: when you’re hypnotised, your fight or flight mechanism is switched off as you can’t be stressed and relaxed at the same time. We frequently experience hypnotic states in everyday life: when you become so engrossed in a book that you don’t notice your mobile ringing you’ve been in a hypnotic state. Daydreaming is another example.

Can anyone be hypnotised? If you really want to be hypnotised, you can be, but you can’t be hypnotised against your will. However, hypnotherapy is not recommended for people who have a history of psychosis or who have a condition where psychosis can be a feature – such as schizophrenia – because the dissociation you may experience during hypnosis (feelings of being unaware of time, your body or your surroundings) can sometimes trigger symptoms. If you’re in any doubt as to whether you’re a suitable candidate for hypnotherapy, ﬁrst consult your GP.

How does it work? Hypnotherapy involves the use of hypnosis to achieve a goal. Hypnosis is a state of physical relaxation that makes it possible to bypass your conscious mind,

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Hypnotherapy || BALANCE

Try this at home Three hypnotherapy techniques guaranteed to super-charge your running

Resetyourcontrols Complete steps 1-3 on the previous page, and then imagine you’re in the Control Room of your mind, the place that governs all your bodily functions and emotions – where there is a panel with many dials, each of which is labelled. Take your time deciding which dials need to be adjusted. If you’d like to feel more confident speaking to people during races or parkrun, turn down the volume on the dial labelled ‘anxiety’ and turn up the volume on the dial labelled ‘confidence’, and then spend some time imagining practical ways you can do that (by, for example, coming up with friendly things you can say such as ‘Isn’t it great to be back?’ or having a mantra you can repeat to yourself such as ‘Friends are only strangers you don’t know yet’). This technique can be used to make adjustments to self-belief (‘Yes, you can achieve that PB’) or anything else you’d like to change.

thereby allowing you to communicate directly with your unconscious mind where all the information that influences your actions is stored, meaning you’re better able to accept beneficial suggestions that, if you were in a waking state, you might talk yourself out of. Your conscious mind is continually evaluating information to see whether it’s true or not, whereas your unconscious mind accepts everything at face value. An example of this is how you react when you watch a scary movie. By focusing your attention on the screen, you enter a hypnotic state and become so engrossed in the film that you start to react to what you’re seeing as if you’re a participant and feel fearful even though you know it’s only a movie. Your unconscious mind is accepting what you’re showing it unquestioningly: that you’re about to be attacked by an axe murderer. That said, your unconscious mind has an effective defence mechanism that prevents any harmful suggestions being accepted: it will take notice of what’s being suggested only if you really want what’s being suggested to you to be true, so you can’t be forced to do things you don’t want to do. So, how does this relate to running? Well, if, for example, you want to run a half marathon but think it’s impossible and your unconscious mind is told, while you’re hypnotised, that you are capable of doing so (even if at the moment you can barely run a bath!), you’re more likely to believe it and act upon this new belief when you’re no longer hypnotised.

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Makea minimovie Creating a movie in your mind of what you want to achieve can create new neural pathways in your brain so that the behaviours needed to get there become habits and you don’t have to think about them. If, for example, you want to lose your ‘quarantine 15’ and start going back to parkrun but you’ve been feeling nervous, set about creating a short movie of how you would like things to go. Complete steps 1-3 on the previous page and then splice together some scenes from before the pandemic: see yourself running strongly, loving parkrun and socialising with friends. Use all your senses: notice how good you look, hear the sound of chatter and your breathing as you run. Then start work on the middle part: splice in scenes depicting the steps you can take to get fitter. These scenes may show you eating more nutritious food, factoringin time for yoga, doing strength work, and so on. Now splice in some scenes of you completing the 5K (to Eye of the Tiger if you like). Showing yourself this movie twice a day will not only help to make your goals seem achievable, but will keep reminding you of what you need to do to reach them.

Gotime travelling Complete steps 1-3 from the previous page and then draw yourself an imaginary Timeline stretching into the past and future and float above it. Now float into the future to a time when you’ve achieved your goal. Descend from your Timeline and spend some time, using all your senses, experiencing exactly what that involves and how good it feels. Once that’s clear in your mind, float back above your Timeline and start moving towards the present, paying attention to the steps that got you to that goal. As you go along, descend to the Timeline and relive some of those things in greater details (you may, for example, see yourself asking a friend to accompany you to a race, or view yourself printing out your parkrun barcode). Once you’ve reached the present, start floating back in time and revisit everything you’ve done in the past that will contribute to you achieving your goal, descending whenever you like to fully experience those moments. You may want to imagine all the scenarios as energy gels that you pick up and pop in your pocket – things that will help to sustain your self-belief as you start taking the steps you need to take to succeed in real life.

discovermore Lisa Jackson is a Skype-based clinical hypnotherapist (qmhypnotherapy.co.uk) and has authored two books on hypnotherapy: Quit For Ever! Stop Smoking and Vaping the Super-quick, Easy and Fun Way (Little Bandit Books) and Adore Yourself Slim: Eat, Exercise and Hypnotise Yourself to a Healthier, Happier You (Simon & Schuster). She’s also run 108 marathons and two 56-mile ultras.

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BALANCE || My running story

When all else around me was failing, my running was there as something to cling to Siân Longthorpe is an ASICS FrontRunner with an important story to tell. She speaks to us here about her journey as a runner and as a transgender woman Words Esther Newman

can’t even begin to imagine the challenges that Siân has overcome in the last few years. And yet her joyful photos on Instagram, and her calm, happy face on Zoom when I speak to her, don’t let on a fraction of that struggle. She passionately endorses running as a crucial mental health tool, and she is an incredible advert for that. Siân is one of the new wave of ASICS FrontRunners. The goal of the ASICS FrontRunner community is to support everyone around the world who loves to move, while practising the ASICS philosophy: a sound mind in a sound body. Siân’s life has changed immeasurably in the last ﬁve years; but the one thing that has remained a constant is running, which has been her joy, her escape and, quite possibly, her saviour. Siân came out as transgender two years ago, and here she spoke to me about her experiences and how running has helped her through an enormously diﬃcult stage in her life.

How did you get into running, and how important is it? I’ve been running for more than three decades. I started when I was 10 or 11, and regularly represented my county both on the track and cross country. Later, I

86 || Women’s Running || JULY 2021

carried on running and I was a member of the local running club. It was really in my late 30s that I was running at my best; with a marathon PB of 2.35. I qualiﬁed for an England Masters vest, but I got injured so could never actually run with

the vest. But actually that was when my personal life was at its worst. Running by that stage had become a distraction from the day-to-day struggles I was facing.

Could you tell me a little bit about that? I always felt as though my life was destined to follow a traditional path. I was aware of some feelings that I had that I knew weren’t normal, but I tried to bury them. I got married and had children, but unfortunately that disintegrated about ﬁve years ago and I separated from my wife. I was really struggling to accept my true feelings; I was very ashamed that I was transgender and didn’t want to admit it to anyone. It was a really diﬃcult situation and I felt completely trapped. But a number of things happened that allowed me to see a way forward.

womensrunning.co.uk

Running has been there for Siân as a therapy tool, a competitive sport and also an enjoyable pastime. She can’t imagine life without it

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BALANCE || My running story The death of an old schoolfriend by suicide was the ultimate catalyst for me to face up and accept who I was and realise I had to be true to myself. I started conﬁding in a few people about my feelings, and I was buoyed by the response. I feared that I would be disowned but they encouraged me in my own time to be true to myself. And that culminated in me coming out oﬃcially and publicly two years ago.

What were the reactions like? Friends have been amazing, and my family are now on board. But we will all admit that that was a long time in the making. I first confided in them about five years ago, and my mum tried to accept it, but my dad really struggled. I always found that the best way of explaining who I was, was to show people pictures of how I looked as Siân, and try to give them comfort that I was the same person. But my dad, bless him, refused to look at them. And it’s actually in hindsight quite funny as he’d created this image in his own mind of who I was, and it was actually Lily Savage, because that was his only point of reference. We’ve moved a long way from there. And I’m so pleased now that they refer to me as their daughter; they call me Siân, they get the pronouns right, and it’s a million miles away from where it was. I’ve received a lot of positive feedback from people both in and out of the trans community. I’ve even had people reach out to me whose son or daughter is transgender and they’ve taken comfort from me being visible and for me that means so much. A lot of people had probably a very different view of what transgender was and what it meant before I came on to the scene, and I hope that I’ve tried to normalise it. To me, I’m just a regular person who wants to get on with their life. I want to walk down the street and not draw attention to myself. It’s been about rebadging myself, about how I appear externally, but I actually haven’t changed too much. My hobbies,

|| Even though so much has changed, my running has always been there, and people can still identify me as a runner|| such as running, are still very central to my life. I’ve still got the same personality and generally the same likes and dislikes. As my friend described it, it’s like when Marathon changed to Snickers: just slightly diﬀerent on the outside, but still the same inside.

Why is it importat to be a part of the ASICS FrontRunners? ASICS FrontRunners is a diverse collective of people who have a shared love of running and the intention is that they inspire movement and running by sharing their stories. And I think I have a really important story to share. The fact that running is so important to my life, and because running has been so helpful for me in getting through these last few years in particular, I felt I was a good ﬁt.

How have you found the running community? I’ve been a part of the running community for a long while, and I was

always very fearful as to how the running world would accept the new me. I would hate to be ostracised, but it was a risk that that would be the case. I’m acutely aware that transgender competition in female sport is a really hot topic and there is no easy answer to it. What I hope is just by me getting my story out there, people will understand that my reasons for transitioning are not to advance my competitive abilities. Actually, the way my life has been turned on its head these last three or four years, that would be huge price to pay for improving my performances in some running races. But I fully appreciate that transgender females competing against cis females is a very diﬃcult situation, and there is no easy answer. The people on the local running scene have been very welcoming. I’ve done a number of parkruns in recent years, and the races that I’m choosing to enter going forward are predominantly those where they either have a very clear trans policy with which I align, or where I’m able to enter in a non-binary category or similar, so I don’t rock the boat. I didn’t want to ﬁnd myself in a position where I could no longer run, and I’ve found a compromise that works for me. But I recognise that it won’t work for everyone.

How has running helped you? Following the breakdown of my marriage and when I was at my lowest, I used running as a way of processing my thoughts. Running has this ability to provide me with crystal clear thought and I was able to make some life-changing decisions by thinking it over as I ran the miles. In recent years, I’m not training as hard, I’m actually able to just enjoy my runs a bit more, and take in what’s around me and reﬂect on where I’ve got to. Running has been a constant for me; It’s been a part of my life for so long. Even though so much has changed, my running has always been there and people can still identify me as a runner. That’s why it’s so integral to my life.

Read the full interview with Siân at womensrunning.co.uk For more advice on how running and movement can bring balance to both body and mind, check out the ASICS Sunrise programme for women which oﬀers expert advice from ASICS’ athletes and its network of experts on the interplay of movement, mental health and stress reduction.

88 || Women’s Running || JULY 2021

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oing to Decathlon is sheer joy for a runner – or for anyone interested in doing absolutely anything outdoors. With over 2000 stores across 56 countries, so many runners enjoy regular trips to this sporting treasure trove. From nutrition to socks, from shoes to bras, you will find simply everything you need in store. It was the one shop we missed during lockdown, and the place we feel most at home. We also know that Decathlon is more than just your average retailer: firstly, there’s its commitment to the environment. Through the fabrics and materials it uses, to the packaging and transportation choices, Decathlon wears its green creds firmly on its sleeves. And secondly, there’s its commitment to quality and price: we know we’re going to get good value the minute we step through the door.

And while Decathlon is ﬁrmly focussed on value, that hasn’t stopped it striving for excellence in design and technology. The running shoes and apparel from Decathlon are packed with technical know-how, and each product is rigorously tested in the lab and on the road.

optimal cushioning and stability for each step of your run. And despite their light weight, at just 239g, they’re beautifully grippy, oﬀering much-needed conﬁdence in changeable weather. Want a pair? Of course you do. Simply go to the address below and answer the following question, and good luck!

The competition We all want a part of that, right? Of course! We’ve paired up with Decathlon to offer three lucky runners a pair of its flagship Kiprun KS500 trainers, worth £69.99. These stable, comfortable shoes are designed for training runs and races up to marathon distance. Equipped with Kalensole foam, they offer

How many stores does Decathlon have worldwide? A 2000 B2 C 365 Find out more about the Kiprun KS500 and discover the other ways Decathlon can help your run better at decathlon.co.uk

Go to womensrunning.co.uk/decathlon to enter your answer and we’ll be in touch if you’ve won! Terms & Conditions To be in with a chance of winning, simply submit your answer at the URL above. By ticking the newsletter box you will be automatically added to the Women’s Running email newsletter list, keeping you informed of news, special offers and promotions via email. Anthem Publishing will not pass on customer email addresses to any other companies. You may unsubscribe from these messages at any time. The editor’s decision is final. The competition is open to UK residents over the age of 18 only. Winners will be notified by email and will have seven days to claim their prize before it is passed on to the runner-up. Winning products will be priced at RRP and dependent on stock availability. The full competition Ts&Cs can be found at www.anthem.co.uk/competition-rules. Closing date 26 August 2021.

90|| Women’s Running || JULY 2021

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e dawn

Enjoying th life on a plate What do you normally eat?

hemp protein, probiotics, and superfoods. It’s so easy to whip My approach to my diet is the up and I take it with me as more the merrier when it I head into the office. I find comes to veggies. I like to pile Cherie loves early morning runs, clocking the miles if I eat a large breakfast in the a colourful variety in salads morning I tend to feel too full before the school bell rings or the office beckons or load them in Thai stir fries and sluggish, whereas a quick and curries. I love adding texture to meals with protein shake satisfies my appetite while giving Cherie’s CV nuts and grains like quinoa, and for protein, me a boost of nutrition to start my day. Cherie is the CEO and I eat legumes, eggs, fish and lean meats. co-founder of Saalt, a women-

Cherie Hoeger

What are your favourite snacks when you run? I don’t eat on a run because I tend to run in the morning before breakfast. But on longer runs, a handful of nuts and water is all I need.

Do you have any nutrition secrets? I never count calories or follow trend diets. I simply focus on eating whole plant-based foods and lean proteins as often as possible and only eating until 80 per cent full. Michael Pollon’s famous maxim really sums it up best: “Eat food, not too much, mostly plants.”

What do you like to eat when you’ve finished a run? My go-to after my morning workout is a protein shake made with a mixture of plant-based protein,

womensrunning.co.uk

owned period care company aiming to modernise reusable period care. She’s always been an active woman. At university, she used to teach gymnastics, dance, and Capoeira, all of which required intense physical stamina. Today, as a mother to five daughters and founder of a growing company, Cherie’s exercise time is limited, so she chooses morning runs, strength exercises and regular backflips to keep on top of her game. Cherie wears a Saalt Menstrual Cup when running while on her period, as the cup allows her to move comfortably and stay leak free.

What is your treat after a race? A berry almond smoothie. Just blend frozen berries, almond butter and almond milk for a smooth and icy treat.

Your top foodie and drink pleasures? Definitely dark couverture chocolate. The trick is finding varieties that are low-sugar. I’ve enjoyed several stevia-based brands, but my hands-down favourite zero-sugar choc is Montezuma’s Absolute Black with Orange and Cocoa Nibs. It’s not for the faint of heart!

Has your diet changed during the pandemic? I challenged myself to cut out processed sugar. The negative effects of sugar, particularly in regard to inflammation and nerve damage, had me reducing my sugar intake gradually for years. Now I limit it to whole fruit throughout the week and a dessert on the weekend.

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YOUR QUESTIONS ANSWERED the experts

support network

Your questions answered Advice on training for an ultra, how to ﬁgure out your marathon pace and what to do when your ankles go wobbly. Plus how to turbo-charge your long-term motivation Lisa Jackson is a clinical hypnotherapist and the author of Running Made Easy and Your Pace or Mine? She’s run 110 marathons. qmhypnotherapy.co.uk

I’ve been running for over 20 years, have completed loads of half marathons and three marathons and have now entered my first ultra at the age of 63. What advice can you give me about a nutrition and training plan for a hilly, coastal ultra? Aim to add at least two additional long runs to your Women’s Running marathon plan. These runs aren’t about completing a set distance, they’re about getting time on your feet, so don’t worry if you need to take lots of walking breaks. As a guide, these two runs should be at least half your predicted race time (so if you think you’ll finish in eight hours, aim for a couple of four-hour jaunts). Use them to test out your race-day food plan; look for portable, minimally processed foods that won’t upset your stomach. Incorporate a hill-training session once a week. If you don’t have coastal trails nearby, find the steepest hill you can locally and do some steady hill repeats, starting with a fiveminute warm-up, 10 minutes’ running and a five-minute cool-down. You should also add a weekly strength-training session that focuses on your glutes. Standard and

A Kelly Lucas is an experienced mountain runner, qualified personal trainer and journalist. Follow her running adventures at hungryrunners.com

Dawn Morse, the founder of Core Elements Training, has an MSc in sport and exercise sciences and teaches sports therapy courses. coreelements.uk.com

Ashleigh Wienand is a physiotherapist and the founder of Ultra Sports Clinic. ultrasportsclinic.com

ask us your questions! Email womensrunning @anthem.co.uk

92 || Women’s Running || JULY 2021

single-leg squats are best for this – aim for three sets of 12 repetitions of standard squats, building up to 15 reps, and 10 slow single-leg squats, carefully keeping your knee aligned under your hip. Nutrition wise, focus on consuming a well-balanced diet with plenty of good-quality protein and Omega 3s. As we age, we can become less sensitive to thirst so make sure you stay hydrated, particularly during long runs. KL

My ankles often go wobbly of their own accord when I’m running or walking – what’s the best way to strengthen them? Firstly, try calf raises: drop your heels oﬀ a step and then rise up onto your toes, before lowing back down until your heels are lower than your toes again. Build up to doing three sets of 15 to 20 repetitions. Secondly, do toe skipping: aim to skip upwards from a heel-raised position. Build up to doing three rounds of 30 seconds each. Finally, balance barefoot on one leg at a time. Practise daily until you can stand on one leg for 30 seconds. DM

Q A

What is the benefit of running with running poles? Running poles are primarily used for mountainous trail runs or long races. They help runners with balance and stability during particularly challenging stretches, especially on very steep or rocky terrain. On an uphill climb, they can also provide support with propulsion, helping to spread out the load by taking some of the pressure off your legs and onto your arms. However, if you’re not doing an ultrarun or trail run in a very mountainous area, I don’t think there’s a real benefit to using running poles – they can often get in the way and become more of a hindrance than a support. AW

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|| If the UV index is at three or higher, you’re advised to wear sunscreen, especially between 11am and 3pm in summer|| personal bests, but also the races where you saw the most spectacular scenery or made the most friends. Don’t forget to include a ‘wanna-do list’ on your CV where you list races you’d like to do because they’re iconic, scenic or in a city or location you’ve always wanted to visit. LJ

Q A

How do you know what your marathon pace is? One way to predict your marathon pace comes from former Olympian and coach Jeff Galloway. His Magic Mile formula (jeffgalloway.com/training/magic-mile) suggests running a mile as quickly as you can and recording the time it took. Then take this time (in seconds) and multiply that by 1.3. Then divide that figure by 60 to get your marathon pace per mile in minutes. Another is to consult the tables in the coach Dr Jack Daniels’ book Daniels’ Running Formula (available on Amazon). The tables allow you to work out your race pace for a range of common distances based on your current running speed. DM

I love running outdoors – how much sun exposure is too much and should I apply sunscreen before every run? Overexposure to sunlight can occur when we spend long periods in the sun on a regular basis or through intermittent but intense bursts. The best way to plan your sun protection is to check out the UV index at metoﬃce.gov.uk/uv before each run. If it’s at three or higher, you’re advised to wear sunscreen – particularly between the hours of 11am and 3pm in the summer, when the sun’s rays are strongest. Cancer Research UK recommends a sunscreen with at least SPF15 and four or ﬁve stars. Don’t forget your eyes either; wear UV sunglasses or a visor. KL

Q A

How do I maintain long-term motivation? Treat yourself like the heroine of your own running story by putting photos, race numbers and printouts of your race times into a photo album. Invest in a gorgeous medal hanger to display your medals and place it where you’ll see it often to remind yourself of what you’ve achieved. It’s also helpful to write yourself a running CV where you document your progress. Your CV can list not only your

womensrunning.co.uk

I tend to slump over towards the end of long runs making it harder to breathe – any way to prevent this? If you’re slumping over towards the end of a run, you’re either not ﬁt enough or you’re tiring. It’s normal to be breathing heavily at the end of a run, but when you lean forwards, it hinders your ability to take deep

breaths. This means you’re breathing from the top of your lungs and not the bottom, which doesn’t allow for much oxygen intake. Try standing up straight by pulling your shoulders back and pushing the bottom of your chest out so that you can breathe more fully and deeply. The Airoﬁt (airoﬁt.com) is a great gadget that helps to develop your lung capacity and air intake. AW

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race Yes there are real races to be run! Read this and be inspired to sign up…

New Forest

CHALLENGING EVENTS FAST TWITCH DUATHLON Tina Chantrey took part in her ﬁrst race of 2021 and was accompanied by some friendly New Forest ponies en route

hen you haven’t raced for six months, your nerves are bubbling, and the sheer joy of being with other athletes in a race environment feels really exciting. The April weather can sometimes feel chilly, but a season opener like the Fast Twitch Duathlon, held in the stunning New Forest National Park near Dibden, gives you the chance to see where your fitness levels are after the winter. Mine, I found out, were quite low, but a day out in the country with other people more than made up for my slow times. The Fast Twitch starts with a 5K run followed by a 20K bike ride and then another 5K run. The two 5K runs are the same loop, starting with a climb up a medium-sized hill and followed by a few undulations as you head out towards the village of Dibden Purlieu. Coming to the transition, the aim, of course, is to get to your bike as quickly as possible and be safely on your way. The bike section goes deep into the New Forest and gave me a chance to enjoy the unrivalled beauty and peace. I didn’t see many houses or buildings; it was just me, the odd car and plenty of New Forest

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ponies, donkeys and their spring foals meandering around. At over 1,000 years old, the New Forest is one of the largest areas of unenclosed pasture land, heathland and forest in southern England and is an uplifting environment in which to race. It’s a Site of Special Scientific Interest and a Special Area of Conservation too; its animals roam wild so are there alongside you, mile after mile.

All transitions are guided by plenty of marshals who show you where you need to go and what you need to do, before you head back out to your second 5K loop and straight back up the ‘mediumszied’ hill I mentioned before; it felt so much harder the second time round!

Mixed abilities

Being out of the forest, I found the ride section to be quite exposed and windy. Yes, it was beautiful, especially speeding through historic Beaulieu, but it was tough; if you haven’t done adequate training, the course – when you add in a fair bit of headwind – will definitely feel challenging.

Whether you’re racing fit, and want to push in every section, or just fancy being in the glorious outdoors, this event is for everyone. Some people chose to ride on mountain bikes and there was a mixed range of ability on the day I took part. If you’re a novice and have never tried a multisport event before, I can highly recommend any of the Challenging Events races. You can also book a space now for exactly this event being held again later this year, on 26 September.

|| It’s an uplifting environment in which to race. Its animals roam wild so are there alongside you||

Challenging Events coming up: Swanage Triathlon Festival (4th July); Swashbuckler Middle Distance Triathlon (18th July); New Forest Middle Distance (29th August); Bournemouth International Triathlon (12th Sept) entry.challenging.events

Tough it out

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DIARY TEAM AND ALL LEVELS WEST HIGHLAND WAY [virtuaL]

Real-world races are now taking place with Covid-19 safety precautions in place and organisers oﬀering no-questions refunds if they have to be cancelled. Meanwhile, there are still plenty of virtual events on oﬀer. Always check your booking conditions and race instructions for live events carefully… woodland in the Winterfold and Blackheath forest. £15 for 9K, 30 October 2021, Tillingbourne School, Surrey, bit.ly/TribeRunFree

The perfect race to enter as a virtual group, whatever your age or experience. Assemble your team then head to FUN RUNS and BEGINNER Scotland virtually to attempt this 96-mile challenge from Milngavie to Fort William. In the real world, this beautiful route BIG FUN RUN 2021 [virtuaL] takes in some of Scotland’s best scenery The ultimate flexible virtual run. from countryside parks and steep Choose your distance (from 5K) and your mountains to loch shores and open pace; this run is all about having fun. You moorlands. Run it virtually this year, can split the distance over days or weeks, then maybe plan to retrace your steps but organisers recommend you choose in real life once you’re able. something that will challenge you while £13 per place, by 4 January 2022, still making it fun. Add more motivation bit.ly/WestHighlandWay96 by running for a charity of your choice.

BEE HAPPY CHALLENGE [virtuaL] This race works well as an event for the whole family, or a multi-generational team, because you can complete it in stages, over the course of the year, with medals for each section completed – or all in one go – depending on your running experience. The entry fee also includes a downloadable tracker that you can colour in, and a certificate. Have a browse on the site too, as there are plenty of other races to choose from.

£10, bigfunrun.com

I LOVE THE 90s [virtuaL] This just might be the race for you if you consider Blur v Oasis the biggest

music battle in history and you see yourself as the honorary sixth member of the Spice Girls. Load your 90s playlist and sign up for a 5K, 10K, half or marathon to help raise money for the Roy Castle Lung Cancer foundation. £25 includes running top and medal, roycastle.org/events/90s-virtual-run/

BRIXTON 5k [real] A great race for when you want a fun morning out – and the opportunity for a quick time. Race along the concrete paths of Brockwell Park, a large, historic park between Brixton, Dulwich and Herne Hill. Each kilometre is accurately marked out with distance flags and there will be plenty of helpers to keep you on track and to encourage you on your way to the finish. A 10K race is also available £24, 17 October 2021, Brockwell Park, London runthrough.co.uk

From £12.50, complete by 31 December 2021, bit.ly/BeeHappyVirtual

TRIBE X MAVERICK RUN FREE [real] This race – which raises money for a really good cause – has three different distances to suit all levels of runner; a 9K, 12K and 22K. The race raises money for Tribe Freedom Foundation to fight modern slavery. Each of the three distances has its own start wave to help maintain social distancing and each route takes you through an area of outstanding beauty, through both heath and

WINCHESTER half [real] A beautiful run that starts and finishes in the centre of Winchester next to the Guildhall then takes you out into the countryside. The race is perfect for all levels and organisers welcome first-time runners, charities and corporate teams. Join 2,000 other runners and help raise money for the race’s lead charity, Macmillan Cancer. You can even download a free 12-week free beginner training plan for the race. Pic: Rees Leisure £36.99, 19 Sept 2021, Winchester bit.ly/35293IN

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SUFFOLK 10k [real] A stunning run through the peaceful and serene protected coastal landscape managed by Natural England, the RSPB and the National Trust. The Suffolk 10K’s route goes around Dunwich and Westleton Heath nature reserve. Now a village, Dunwich is known as the lost city of England because it was once the Anglo-Saxon capital before it was washed away by the sea. Extremely flat, so the possibility of a PB. Half, marathon and ultramarathon races also available £33 for 10K, 16 October 2021, Dunwich, endurancelife.com/suffolk

BATTERSEA PARK 5k [real]

WINTER HALF [virtuaL]

A 5K race through Battersea Park with a completely flat, lapped course means that this is the perfect event for beginners – as well as anybody chasing a fast time. Organisers even say it is “beloved by running enthusiasts as a perfect PB course”. The course starts and finishes at the famous bandstand with 5K runners completing two laps and 10K competitors doing four.

Instead of waiting months for a half near your home, join this virtual race and run it whenever and wherever you like. The attractive medal might motivate you to complete the distance, or you could use this race as part of your winter marathon training programme as you up the distance to run longer; that’s the smart use for these virtual races! One extra incentive is that 20% of every entry fee is donated to Meningitis Now.

£25, 16 October 2021, Battersea Park runthrough.co.uk

SWANSEA PRETTY MUDDY 5k [real] A scenic and potentially muddy 5K obstacle course through Singleton Park. Expect mixed terrain scattered with obstacles designed to create an adrenaline-fuelled fun event. Suitable for everybody whatever their running ability. Pretty Muddy events set off in waves that are set 15 minutes apart to ensure the event is as Covid-safe as possible. Part of the Race for Life Cancer Research UK series of events for 2021. £19.99, 2 October 2021, Singleton Park, Sketty, Swansea raceforlife.cancerresearchuk.org

INTERMEDIATE OKTOBERFEST 10k [virtuaL] Run 10K between 18 September and 3 October to receive your Oktoberfest bling. Far be it from us to tell you how to celebrate afterwards, but you could reward yourself with a pint to celebrate being a virtual part of the world’s largest folk and beer festival that takes place annually in Munich at this time of year. The original Munich Oktoberfest began as the marriage ceremony between Prince Ludwig and Princess Therese in 1810 and is now one of the most famous beer fests in the world. £10, bit.ly/Oktoberfest10K

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£13, virtualrunneruk.com

THORESBY LEAF KICK 10k [real] This one’s a bit different; you’ll be running over old military roads, cleared tracks through ancient woodland and grassed paths around the Thoresby Park country estate. The route includes a few hills to offer a bit more of a challenge around this scenic course, and it takes in forest and lake too. Canicross, 10-mile and 5K races are available. £34 for 10K, October 2021, Thoresby, Nottinghamshire sbrevents.co.uk

NORTH COAST ULTRA [real] This super tough race is scheduled for spring next year – leaving you plenty of time to train hard and up your mileage safely. It’s great for first-time ultrarunners because long cut-off times mean you can walk parts if the going gets tough. Pit your physical prowess against some of the most scenic coastline in Britain on a course along the North Cornwall coast path. Expect wild and rugged scenery with climbs and descents that test you to the limit. £90, 30 April 2022, Bude, Cornwall, votwo.co.uk/ncu

EXPERIENCED THAMES MEANDeR MARATHON [real] How about a scenic run along the Thames Path from Kingston? The out-and-back flat course makes the Meander a favourite with seasoned marathon runners, and offers great PB potential. There’s a half marathon race on the same day if you want to run shorter. Marathon runners do two loops, with the second in reverse. £42 for marathon, 6 November 2021, Kingston-upon-Thames hermesrunning.com/thames-meander/

FEET OF ENDURANCE [real] An unusual format for an off-road race that might suit experienced runners who fancy pushing themselves even further but don’t feel ready for a solo ultra. A six or 12-hour trail running event around Pippingford Park in East Sussex that you can complete with a partner. Designed for teams, pairs or solo runners, the purpose-designed 7K trail is available to runners for 12 hours so you pick your own challenge and complete alone or with friends. Basically, as the name suggests, it’s a run-as-many-lapsas-you-can-manage situation. Entry on the day £45, 4 September 2021, Pippingford Park, East Sussex eventrexuk.com/trailx/trailrunning

RUN BEFORE THE SUN GOES DOWN [virtuaL] A virtual event that can help you up your mileage in a fun way if you’re aiming to build up your endurance. Complete a total of 187 miles in chunks – so you could start smaller and gradually increase the distance of each section. It’s up to you; just complete the entire distance by the end of this calendar year to win your medal. £14, complete by 31 December 2021, medalmad.com

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Sonia, in bib number 113, has earned her place in the running history books

No.31

footnotes

Sonia O’Sullivan

Irish athlete Sonia O’Sullivan is one of only two women in the world who has won the short and long course World Cross Country title at the same championship

ith a silver medal in the 5,000m from the 2000 Sydney Olympic Games, Sonia is one of Ireland’s most successful female athletes. Her 1994 2,000m world record, of 5:25:36, stood until 2017, when Genzebe Dibaba of Ethiopia broke it. Her depth of talent is shown in winning 5,000m gold in the 1995 World Championships. She also won three gold medals at the European Championships, in the 3,000m (1994), 5,000m (1998) and 10,000m (1998), and she holds every Irish record from 1,500 to 10,000m and shows incredible range with her 3:58.85 for 1,500m and 30:47.59 for 10,000m. O’Sullivan’s first international was the 1990 European Champs where she finished 11th in 3,000m but she improved quickly and the following year, in Boston, she set a new world indoor record in the 5,000m of 15:17.28, taking more than five seconds off the old record. In July 1991, she won the 1,500m in 4:12.14, and got silver in the 3,000m in 8:56.55, and over the following years established herself as one of the world’s

most talented middle distance runners. In 1998, O’Sullivan made a comeback, In 1993, she ran the 5,000m in 14:45.92, winning both courses in the World Cross which moved her to third on the all-time Country Championships, finishing 14 world list. She continued to dominate seconds ahead of her nearest rival in the during 1994, setting the fastest time 4K event. She also made her debut in of the year in four events, (the 1,500m, the 10,000m in the European Athletics 1 mile, 2,000m and 3,000m) and the Championships in Budapest, winning second fastest time in 5,000m. She gold with 31.29.33. In 1999, Sonia gave also broke the European record for the birth to her daughter Ciara and just a 3,000m; a record that lasted until 2002. year later took home a silver medal at the Her form didn’t wane in 1995, when Olympics, only the second Irish woman she set the fastest time to win an Olympic medal of the year in four events, at that time. She made the 1,500m, 1 mile, her marathon debut Sonia’s PBs 2,000m and 3,000 m, and in Dublin in October, 800m 2:00.69 (July 1987) the second fastest time winning in a time of 1,000m 2:34:66 (July 1993) in the 5,000m. In the 2:35:42. Even though 1,500m 3:58.85 NR (July 1995) World Championships, she struggled to achieve Mile run 4:17.25 NR (July 1994) she contested the 5,000m the same level of form, 2,000m 5:25.36 NR and won world gold in in April 2005 she ran (WR 1994-2017) (July 1994) 14:46.47, and three weeks the London Marathon 3,000 metres 8:21.64 NR afterwards, at an ISTAF for the first time and (ER 1994–2002)[12] (July 1994) meeting in Berlin, she finished with a PB of 2 miles 9:19.56 NR (WR 1998–2007)[13] (June 1998) again battled over 5,000m 2:29:01, before retiring with the new world in 2007. O’Sullivan has 5,000m 14:41.02 NR (September 2000) record holder Ribeiro, certainly left her mark in 10,000m 30:47.59 NR and was victorious. the history books. (August 2002)

Half marathon 67:19 (October 2002)

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Marathon 2:29:01 (April 2005)

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