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EMBRACEADVENTURE ANDFINDYOUR HAPPYPLACE ALISON WALKER

I do things my way!

The record-breaking ultrarunner goes rogue

RUN YOUR FIRST [OR NEXT] HALF IN JUST 1O WEEKS YOU CAN DO IT!

#WEWILL Our mission to tackle women’s safety together

ADIDAS, BROOKS & ASICS

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There’snoWAY I’mdoingZumba! [we’ll change your mind]

Themenopause guidefor EVERYwoman June 2021 £4.50

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Introducing the new Glycerin 19, our softest shoe yet. Packed with DNA LOFT cushioning, the Glycerin 19 delivers an ultraa-plush ride that transports you to a world where you can forget your feet and free your mind—reaching a state we call Runfulness. Now available in neutral and support. www.brooksrunning.co.uk

Hello! issue 138 || June 2021

69% of women runners don’t feel safe when they run.

That’s what we discovered when we asked you in our survey a few months ago. Just think about that: two out of three of us feel afraid when we go running. But do you know what surprised me? The other 31%.

Because I simply don’t believe it. For all those that ticked the ‘I feel safe’ button, think about this: do you run in the dark?

Do you run on quiet streets with no lighting? Do you run alone? Do you run without a phone? If the answer to any of these things is “no”, then think carefully about why you feel safe. I would suggest that you feel safe because you have changed your behaviour, just like the rest of us.

You may not have been heckled or chased, or groped, or threatened, or hit, like so many women have who we’ve heard from. But consciously or not, you have made your running experience a safer one because these things happen. We feel safe, yes, but only if the paths we run on are well-lit, are in well-populated areas, and we’re running with friends, our phones, and on a route that we and are partners are familiar with. But that’s not safe. That’s

running in a film set. Ask yourself this: do the male runners you know do all the same things as you? Do they run only in daylight? With friends? In ‘safe’ areas?

Chances are the answer will be no. And that’s the inequality we want to address.

We want to help all women feel safe when they run. If we’re fortunate enough not to have experienced the behaviour above then we must stand by those who have.

I simply can’t stand by and listen to these awful stories any more. I am furious.

When I hear that these experiences have, in some cases, stopped women from running at all, I simply don’t have enough words to explain how incandescent with rage I am. Running, at its heart, is inclusive and joyful, it’s why we love talking to you about running every single day. Why shouldn’t every woman have that joy?

Our We Will campaign, which you can find out about on page 30, is simple. It’s about raising awareness that most women feel afraid when they go for a run. It’s about understanding why that is. And it’s about solving it. Together.

Happy running.

This month we... …packed a tent Because, by Jove, we deserve a break on p42

…ran better Thanks to DIY technology on P66

…embraced change Because the menopause is nothing to fear on P86

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

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 138|| June 2021

On the cover Photography Joseph Branston Kit inov-8

lifestyle

30

8 Headlines The people and stats making the news

22 Warrior

We want ALL women to feel safe while running. Learn how we can make the change we want to see in the world

Record-holder Alison Walker runs her own way

10 New gear Cycle-therapy from top to toe

11 How do I… …get past that magic 5K marker?

30 #WEWILL

12 Health Why HIIT’s a hit, and more on menstrual cups

Get involved with our mission to make running safer for ALL women

13 Why I run Ruby Rai runs to raise money and spirits

42 A mini break with benefits

14 Fuel Caffeine boosts and breakfast toppers

Trail running and camping are the perfect holiday companions

42

48 Half marathon training plans

The call of the wild is getting louder and more persistent.

Ignore it no longer!

15 Mum on the run Laura joins the #WEWILL tribe by speaking out

16 Clinic Runner’s knee: analysis, prevention and cure

18 My best run Bethan Varney, Brooks Run Happy team member, gives us a Peak at her favourite route

Suitable for all levels

54 Adidas, Brooks & Asics

19 Debate Will shedding pounds improve your running?

coach

And more! All the latest shoe releases right here

42 Call of the wild

74 Try Zumba Move those hips and meet Zumba, the unsung cross-training hero

86 Don’t pause for menopause How to embrace the change when it comes

FREE! Run Green magazine How to run and shop more sustainably

4 || Women’s Running || JUNE 2021

Hello trails! Hello tents! Hello world!

It’s time to leave lockdown behind

48 Training plan

86 Running through menopause is an excellent plan: we show you how

Smash a half marathon in no time

52 How I train Natasha Cockram, Welsh marathon record holder

kit 53 Essential gear A rainbow of colourful kit

62 Tech Clever dumbbells and much more

“Other people will go from race to race but I’m not other people. I choose to do things my way”

78 Grab your run buddy and get to the park: summer circuits await

bootcamp 74 Move your body

22

Hip-swivelling, toe-tapping, hand-clapping, cardio-busting goodness in the form of Zumba

78 Total body workout Eight simple moves you can do to tone and strengthen every single muscle

We love Alison’s approach: run far, eat anything, listen to your body, enjoy it!

82 Perfect form Wise words from the pros: how to avoid and rehabilitate tiny stress fractures

64 In Focus: ZAAZEE

BALANCE 86 Embracing the change Meet Ms Menopause, your new run buddy.

Once you get to know her and understand her quirks, you’ll realise there is nothing to fear

features

All hail the small businesses! In our new series, we meet the minds and the makers behind some of our favourite indie brands

66 DIY gait analysis

53 Embrace your inner Goddess of Garms

The new mymo gadget lets you assess your footstrike and choose shoes based on the data

regulars

22 Warrior: Alison Walker Malaysian runner with a flare for long distances and a determination to do things her own way

22 Running mates We hear from you, our running tribe

30 #WEWILL run free

92 Support network

We want to make running safer for women, by educating loved ones, talking about the issues and calling out unacceptable behaviour

Our experts answer your pressing questions

96 Race

38 Emma Campbell

A summer of race fun awaits… preceded by a few weeks of gruelling training, of course

Running is a unifier in so many ways. This issue, Emma experiences the holy grail of motherhood: a teen who wants to run with her

Ethel Scott, a pioneer for black female athletes

98 Footnotes

More than a magazine subscription.

See p20 for details

Summer SALE

66 The mymo widget examines your gait to make trainer buying a breeze

74 Sweat with a smile: Zumba is a great crosstraining option for runners

JUST £3 FOR 3 MONTHS

womensrunning.co.uk

JUNE 2021|| Women’s Running

|| 5

theteam Editor Esther Newman

senior art editor Alex Duce

issue 138 || JUNE 2021

design Andrew Cottle, Andrew McGregor

We couldn’t have done it without…

fitness editor Tina Chantrey

sub editor Rachel Ifans Digital Editor Holly Taylor Digital ASSISTANT Kate Sellers

Sarah Owen Sarah has been a freelance health and wellbeing writer for 28 years. After writing about our new #WEWILL campaign to help spread awareness about women’s safety when they’re running, she’s planning to speak to her three sons about how men and boys are as involved in the campaign as women. In this issue, she explores the small changes we can all make to improve women’s safety when they’re running. Find out more on page 30.

Rachel Ifans Rachel is currently in the middle of a fundraising challenge to run 50K a week for five weeks, raising money for the Costa Foundation, which builds schools for children in various coffee-growing regions of the world. She’s aced Week 1 but is unsure where the energy for the following weeks is going to come from. She’s still finding time for a few sessions of zumba though – her favourite cross-training fix – which she tells us about on page 74.

Contributors Claire Chamberlain, Sarah Owen, Laura Fountain, Emma Campbell, Liz Hollis, Lisa Jackson, Louise Pyne, Anne-Marie Lategan

senior Advertising Executive Megan Gibbings 01225 489984 megan.gibbings@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 Joseph Branston 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

Louise Pyne Louise is a qualified nutritionist and freelance health writer. She is interested in all aspects of women’s health and fitness and takes a holistic approach to wellness, creating bespoke diet plans for people looking to improve their lifestyle. This issue, she looked at the menopause and how we’re affected by it; whether we’re not there yet, peri or post, she looks at how we can best manage the symptoms on page 86.

Emma Campbell Emma is a writer, speaker, mum of four and long-term cancer thriver. After her third diagnosis last year, she committed to running and it quickly became a positive addition to her life during a challenging time.

She did the Great South Run in 2019 and ran the virtual London Marathon in October 2020 with Deb James. Her memoir, All That Followed – a story of cancer, kids and the fear of leaving too soon was published in 2018. Read what she’s been up to on page p38.

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 || JUNE 2021

womensrunning.co.uk

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

womensrunning.co.uk

JUNE 2021

|| Women’s Running || 7

lifestyle || Headlines

HEADLINES

Get your fix of iron, calcium and vitamin D. New research says they’re crucial for female athletes

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

NUTRITIONAL DEFICIENCIES JEOPARDISE FEMALE ATHLETES Scientists emphasise the importance of certain nutrients for sportswomen for both health and performance ating food rich in iron, Health problems that affect consuming more calcium and sportswomen include osteoporosis, E monitoring levels of vitamin D amenorrhea and low energy availability; are some of the recommendations for three ailments that, when they occur female athletes from a recent study. concurrently, are known as Female The study was done by scientists of the Athlete Triad syndrome. According to Universitat Oberta de Catalunya (UOC), the Spanish-run study, this is one of the the Universidad Internacional Isabel I most frequent ailments derived from de Castilla, the Universidad de Murcia inadequate nutrition in female athletes. and the Universidad de Granada. It was Despite its prevalence, many athletic published in the open-access scientific trainers, physicians and sports coaches journal, Archivos Latinoamericanos de are still not aware of it.

Nutrición (ALAN), and was a meta“Until now, there has been little analysis of 42 scientific articles published research into the specific needs of between 2012 and 2020. women who practise sport,” explained It reveals that some problems, such Miguel Mariscal-Arcas, lead author of as energy deficit or deficiency of the article, a UOC course instructor and micronutrients, are common among researcher at the Universidad de Granada. female athletes, which not only impacts “But women’s physiology and body performance but also jeopardises their composition is different and therefore health. “Sport is increasingly popular, and it’s necessary to identify these needs and therefore it’s necessary to provide advice raise awareness about them.” for both professional sportswomen The greater need for iron is associated and [amateurs], not only to improve with menstruation, and calcium and performance but also to preserve health,” vitamin D are essential to prevent said Anna Bach-Faig, a researcher with osteoporosis, a disease to which women the Foodlab group and director of the are more prone. Other nutrients that have Master’s Degree in Food for Physical been identified as problematic for female Exercise and Sport of the UOC. athletes, due to the higher quantities they

8 || Women’s Running || JUNE 2021

need compared to the general population, are magnesium, folic acid, vitamin B12 and proteins. Magnesium appears to be the nutrient that most often presents deficits whereas proteins present least risk of deficiency; studies reveal that protein intake by female athletes exceeds recommended amounts but this can, in turn, lead to problems.

40%

The number of people with heart failure symptoms that should have triggered an earlier assessment before hospitalisation (according to the NICE Impact report).

Check out the British Society of Heart Failure’s new F-word campaign to help you recognise the symptoms of Fighting for breath, Fatigue and Fluid build-up, often in the ankles bsh.org.uk/the-f-word/

12-year-old girl sets 5K world record Our heartiest congratulations go to 12-year-old Emer Mckee, a member of the East Belfast Willowfield Harriers who has broken the world record for her age group, running an astonishing 16mins 40 secs in April at the Championship Ireland event. Speaking to the BBC’s Evening Extra radio programme, Emer’s mother Catherine said she was “bursting with pride” and shared how Emer started running at parkrun, and just enjoys seeing how fast she can go. We will watch Emer’s progress with great interest.

50K world record cut by minutes Women get top billing in Tokyo In an historic move to improve gender equality in athletics, the first day of athletics at the Tokyo Olympics is scheduled to end with a 4x400m mixed relay final. Also, the championships will end with a women’s event for the first time, with the women’s finalists of the 4x400m relay closing the champs. The World Championships in Oregon 2022 also has the women’s 4x400m as the final event.

At the other end of the distance spectrum from parkrun, another world record was shattered back in April by the remarkable Des Linden, who became the first woman to run 50K in under three hours, scraping under this milestone in 2hrs 59mins 54secs. Taking over seven minutes off the previous record, held by Great Britain’s Aly Dixon, Linden ran with fire in her belly after failing to make the US Tokyo Olympic Marathon team, finishing fourth in the US Olympic Trials.

What would make you happy?

This month we love...

Biosportart CBDGel

£47,biosportart.co.uk Ideal for sore muscles, tendons and joints, Biosportart Gel contains 2,000mg of PureForm Bio-Identical CBD (from citrus extract) in a topical gel.

36% chose a hug from a friend or family member in a recent survey According to the Little Things Matter Deep Relief Report Spring 2021 from muscle and joint pain relief specialists, Deep Relief.

SAUCONY PARTNERS WITH GOODGYM aucony has become the footwear and apparel partner for GoodGym S in a relationship they both hope will boost the organisation’s charitable work.

Saucony will also provide product and performance training advice to GoodGym Area Activators across the country.

Formed in 2008, GoodGym is a community of runners who combine getting fit with doing good.

During GoodGym activities, runners stop off on their runs to do physical tasks for community organisations and to support the isolated older generation with social visits and one-off tasks they can’t do on their own. The GoodGym charitable initiatives are activated

via a range of different formats including group runs, missions and coach runs. The partnership strengthens Saucony’s Run for Good initiative, encouraging runners to go beyond exercising for personal gains.

Ivo Gormley, CEO of GoodGym said: “We’re extremely excited to announce our new partnership with Saucony. Saucony wants to make the world a better place through the transformative power of running and this is what we’re about too.

Together, we can enable more people to experience the powerful positive impact of running and of doing good for those around you.” Join the running conversation @SauconyUK and #RunForGood

KalmsDay andNight

£6.35&£5.30,amazon.co.uk Kalms Day helps relieve symptoms associated with stress, and One-A-Night capsules promote peaceful sleep.

|| GoodGym is a community of runners who combine getting fit with doing good||

womensrunning.co.uk

LBBSkinTakeOff/ TouchDown Wipes £25for12,lbbskin.com

Tuck one of these large wipes into your run belt for a post-run cleanup from head to toe; no need for a post-run shower now!

JUNE 2021

|| Women’s Running || 9

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

NEW GEAR With warmer temperatures, it’s time to build endurance with a spot of cross training. Dust off the pedals… let’s go!

Smartest watch on the block You can expect a significant upgrade from the Polar Vantage M with the M2; there’s a lot more functionality, aimed at helping you improve as an athlete. It will support on your recovery with its Nightly Recharge feature, while Fitspark will intuitively suggest a workout (cardio, strength and supportive) depending on where you are with your training. With Training Load Pro, you’ll get insights into how your training is stressing your body – whether you’re overtraining – and help with increasing your load. And, of course, the Polar Running Programme will design a training schedule based on a race date – all based on your personal metrics. It’s super light, looks stylish and, with its music controls, weather forecasts and prompts for when to eat and drink, we think this looks like the perfect wrist-based coach. £269, polar.com/uk-en

Shoes made for you If you want to make marginal gains, investing in a high performance shoe should be at the top of your list. The BONT Riot MTB+ (BOA) Cycling Shoe has a carbon sole which aids power transfer between foot and pedal.

There is plenty of space for your toes to splay and a medial arch support to stop your foot pronating and helping to protect your knees. In addition, the BOA dial-fit lacing system is easy to adjust to give a precise fit. These Riots look slick, are very lightweight, and they’re also – get this – heat mouldable, so you can put them in your oven to get the perfect fit for you. £152.99, wiggle.co.uk

Sass up your activewear with the Versus Flamingo Socks, not only bringing a burst of fun and colour to your outfit, but ensuring that, whatever pursuit you’ve chosen, your feet will stay comfortable thanks to the thick cushioned heel and toe areas and a compression arch support to boost recovery. Give your feet a treat. £13, versussocks.co.uk

Go renegade on your bike

ECO

sunglasses

The SunGod Renegade frames have the double advantage of offering high performance when it comes to protecting your eyes and looking stylish too. They don’t suffer from that overly masculine feel that comes with some high-end glasses. At just 29g, they are ultralight and, even when looking into the sun on an uphill ride, the 4KO lenses give unrivalled clarity. They also have a triple layer to prevent scratches and give 100 per cent UV protection. They have a flexible frame that shouldn’t break, but if it does, Sun God will fix it, and that longevity awards them this month’s eco champion of the month. We’re big fans of the bright colours, and they are well priced too. £70, sungod.co/shop

10 || Women’s Running || JUNE 2021

Loaded with aerodynamic features, the Stolen Goat Polar Epic Jersey offers unparalleled comfort, from the grippy power waistband and seamless raglan sleeves that hold this top in place, to the AirMesh panelling and easy-to-pull YKK camlock zip. The stunning compression fabric is composed of SpeedSilk, a heat-treated Lycra, so you get a four-way stretch that hugs your curves, as well as wicking away sweat. Three large rear pockets store enough nutrition to keep you going all day; with this fit and luxurious feel, you’re be able to focus on the road, however long you’re riding. £95, stolengoat.com

One-cut wonder

Blazingly beauteous

CHAMPION

Race day comfort

Match your Epic Jersey (above) with the Stolen Goat Bodyline Bib Shorts to get your race day outfit sorted. The first thing you’ll notice is the thickerthan-average chamois pad that will keep you ventilated as well as comfy with its Dimple Technology. Add to this a two-way breathable Lycra fabric and you’re not likely to overheat.

One-seam construction means comfort plus compression, and the elasticated legs ensure no riding up.

With impressive ColdBlack treatment, to reflect the sun’s rays, you can’t fault the tech in these shorts. £98, stolengoat.com

womensrunning.co.uk

how do i...

Run longer than 30 minutes?

When you start running it can feel challenging, especially in the first few weeks, but with a gradual approach to increasing your moving intervals, you will quickly find your body adapts and enjoys working settling into a longer running rhythm any new to running have the worthy goal of running continuously for 30 minutes. Getting to this milestone is an achievement for every runner to celebrate.

Once you’ve mastered running for this long, you’re often close to the 5K mark, which is another significant breakthrough.

The next challenge is likely to involve extending the time and getting comfortable at running for longer than 30 minutes.

Joseph Rainsford is one of Decathlon’s Kalenji brand ambassadors and product trainers in the UK. “With any running, when trying to increase the time or distance it’s important to do so in small increments,” he says. “It’s vital that you don’t over work the body by running much longer distances than you’re used to.”

If you’re ready to run over 30 minutes, one common method

M

womensrunning.co.uk

that runners find works is to introduce some regular intervaltype training sessions each week.

“Just as with C25K, you could start with two minutes of continuous running, followed by two minutes of brisk walking. You could repeat this five times and aim to do it three times for the first

By the end of week four, the aim should be to run for 10 minutes continuously three times, still with two minutes of brisk walking in between your continuous running. Your focus should be to run three times per week so you’re getting sufficient rest and recovery in between the

|| When trying to increase the time or distance, it’s important to do so in small increments. It’s vital that you don’t over work the body|| week,” suggests Joseph.

Then after this, slowly increase the continual running part, from two minutes up to three minutes for the next two days. “At the end of Week 2, the aim will be to run for five minutes three times,” he says, “still with a brisk walking recovery of two minutes in between.”

sessions, and it’s really important to ensure you stretch on your rest days. This will help for when you go back to running the next day.

“On Week 5, aim for 2 x 12 minute runs, then a six-minute run to finish off the session. And try to lower the recovery to a brisk 90 seconds walk in between,” says Joseph.

In Week 6 you should be able to increase the continuous running part to 2 x 15 minutes, with a 90-second brisk walk in between. In Week 7, start with a 10-minute run, followed by the 60-second brisk walk, and then a 20-minute continuous run.

“By the end of Week 8, you should hopefully find 30 minutes of continuous running to be achievable without rest,” says Rainsford. “After this, carry on increasing the time on feet to 35 minutes to begin with, slowly adding a few minutes during each run/each week.”

If you need to repeat any of the weeks don’t be afraid to do so, as different people will progress at different rates. It’s important to make sure you listen to your body. Not putting yourself under pressure will help to keep your motivation levels high, and will encourage you to keep lacing up the shoes and getting out the door.

JUNE 2021

|| Women’s Running || 11

Lifestyle || Health || Why I run

HEALTH

Ultimate post workout recovery Recovery and relaxation are essential to improving fitness and the Wholy Me Relief Salts contain naturally occurring Epsom salts to help muscles get a boost after a run. A blend of essential oils and botanicals relax joints and muscles, including arnica, cannabis sativa, eucalyptus and frankincense, and all ingredients are certified natural and organic and free from parabens, silicones and synthetics. Sprinkle a handful or two in and lie back. £14, wholyme.com

The latest nutrition, beauty and health headlines.

Because running doesn’t end at your feet

BOOST FITNESS WITH HIIT any people who are time poor due to family and work commitments will struggle to fit in the current World Health Organisation (WHO) physical activity guidelines of between 150-300 minutes of moderate activity per week (or 75-100min of vigorous activity per week).

Research shows that variations of HIIT can also improve health. A review paper in The Journal of Physiology collates a decade’s worth of research and shows that low-volume HIIT (less than 20 mins total exercise time, including warm-up and cooldown) yields comparable improvements to exercise sessions that meet the current guidelines, despite requiring less time.

Researchers defined low-volume HIIT as sessions which included less than 15 minutes of high-intensity exercise (not including recovery

M

periods). As little as four minutes of HIIT three times per week for 12 weeks significantly improved blood sugar levels, fat in the liver, and cardiorespiratory fitness in adults with type 2 diabetes. The improvements were comparable to a session involving 45 minutes of moderateintensity aerobic exercise.

Dr Angelo Sabag, author of the study, said: “While the WHO guidelines may serve their purpose at a populational level, tailored low-volume HIIT interventions delivered by appropriately trained exercise professionals may be more effective at an individual level, especially for those who are time-poor. This research is especially important now as people are looking for new and exciting ways to engage in regular exercise, after a year of lower physical activity due to the pandemic.”

Optimise energy and immunity If you’ve got a busy summer planned, why not boost your liver health with Nature’s Plus Bioadvanced Liver Support. Traditional botanicals such as turmeric, artichoke, milk thistle and dandelion, used for centuries to support your liver health, will boost energy

levels as well as reduce the chance of infection. A healthy liver also helps with your cognitive and mental performance.

This supplement is vegan, soya free, gluten free, yeast free and dairy free. £23.95, amazon.co.uk

3 DELICIOUS HEALTHY DRINKS Bestfor quenching thirst

Bestfor packing power

Bestfor anenergy boost

MUSHROOMCUPS

GEN!US

EXHALEHEALTHYCOFFEE

£12.25, musroomcups.com Wow – a mushroom-infused coffee brand that combines organic Peruvian coffee with mushrooms to boost health, productivity and workouts, without the jitters or crash-effect. Wild chanterelles, Lion’s mane, chaga and cordyceps mushrooms boost antioxidant levels.

£23.99 for 12, amazon.co.uk Next time the sun is out, why not try Gen!us drink; it’s the UK’s first light craft lager, promoting smart drinking without the normal calories you associate with alcohol (it has fewer calories than an apple). And 5p from every can is donated to aid research into Motor Neuron Disease.

£7.95, exhalecoffee.com With its coffee beans sourced and roasted for maximum health benefits, you’ll be getting a tasty hit of vitamins and polyphenols.

One cup gives you the same antioxidant power as 12 punnets of blueberries! Expect your energy levels to soar.

12 || Women’s Running || JUNE 2021

Myth buster Youcan’tweara menstrualcupwith anintrauterine device(IUD) If you’ve been thinking of investing in a menstrual cup for training or race day, but also have an IUD, you may be wondering if you can use both at the same time. The great news is that you can, although there are a few extra considerations to make. Saalt Cups (saaltco.uk) advises you to talk to your medical provider before first use of a cup, because some cup users find it more comfortable if the strings on their IUD are trimmed prior to using the cup too. Be sure to break the seal before removing your cup to avoid dislodging your contraceptive; pinch first before removal. When positioning your cup with a ring contraceptive, make sure the ring is not resting in your cup since it works by contacting your skin. Many cup users report that, compared to a tampon, the cup is easier to insert and remove without disturbing the ring.

For Ruby, running is fantastic therapy and also a way to remember her mother

Why i run How did you get into running?

helpful in terms of strength training, and as Running has always been something that insurance against the rigours of running.

I’ve done from an early age; I find it a What are your ambitions release. It helps me work through with your running? anything that I need to think Employment lawyer Ruby took up running for about. I moved out to Dubai in I want to go faster and further! I mental clarity, but has since found racing and about 2008 and that’s when I fundraising to be a great way to raise awareness want to get back to my previous started taking it more seriously PB in terms of speed and it will about causes that are close to her heart and entered my first 5K. be good to get the 10K in the bag. So I’m kind of working on both.

What races have you done?

I’ve done five 5Ks out in Dubai, and the most recent one was in October, which was a sponsored run for Action for Pulmonary Fibrosis (APF). It’s a cause that’s close to my heart, because I lost my mum to pulmonary fibrosis. I’ve been working with APF for about three years now, and that run in October was in her memory. It’s really important to raise awareness for pulmonary fibrosis, because it’s one of those conditions that affects a lot of people, yet it’s so unheard of. I’m going to be running my first 10K in September, the Great Manchester Run, raising funds for APF too.

What sort of training do you do?

I try and do a 5K run every week on a Wednesday and at the moment, I’m trying to get to a new PB in that distance. It also helps me work on my discipline. Alongside that, I do HIIT training, which I find really

womensrunning.co.uk

Ruby Rai WHAT IS PULMONARY FIBROSIS?

Pulmonary fibrosis (PF) is lung scarring as a result of disease.

The scarring means that the lungs become progressively stiffer and smaller, eventually leading to low oxygen levels in the blood. PF affects around 70,000 people in the UK. Find out more about it, and ways in which you can raise awareness and funding for research at Action for Pulmonary Fibrosis: actionpf.org

What’s your favourite kit?

I have some bright orange Saucony trainers, and I absolutely love them, but they’re probably about 20 years old! I’m not kidding! I’ve used them all the way; you know, all my runs, they’ve seen it all. I’ll probably be wearing them in September too.

How would you persuade a non-runner to run?

You just have to bite the bullet! You might give yourself 100 reasons why you shouldn’t do it, but you never regret it. If I’m stressed out from work, or just life in general, when I run I feel as though I’ve worked through my emotions, even if I’m not really thinking about anything in particular. I’d say just try it. Don’t think about it too much, just get your trainers on and go.

Find out more about the Manchester Great Run greatrun.org/events/greatmanchester-run. manchester-run

JUNE 2021

|| Women’s Running || 13

EAT WELL

lifestyle || Fuel || Mum on the run

FUEL Three colourful recipes for nutritious meals that will fuel your running, help you recover quicker, and taste delicious

Shouldyou havecaffeine beforearun?

Swap out rice for deliciously spiced cauliflower

Cauliflower rice

Paprika

Flower power

Coriander

Combine, top with mozzarella and grill for the perfect pasta bake

Cooked pasta

Tomato passata

Broccoli

Grated mozzarella

Pasta tricolore

Mix together for a summery Lebanese lunch

Cooked bulgur wheat

Chopped parsley

Diced tomato

Lemon juice

Olive oil

Eastern feast

3 of the best breakfast toppers Munchy SeedsCacao &Apricot Breakfast Booster

Bring breakfast to life with a scattering of this crunchy sweet seed mix. £2.99, ocado.com

14 || Women’s Running || JUNE 2021

Naturya Superberries Superfood Breakfast Boost This antioxidant-rich topper will help fuel energy levels. £5, naturya.com

When you haven’t slept well, reaching for a coffee might be your go-to solution to battle through any sluggishness and increase vitality and alertness. Drinking coffee before exercise is thought to have energy-boosting properties, because caffeine stimulates the central nervous system, increasing heart rate, blood pressure and adrenaline, and helping to boost motivation and focus, which can be useful when it comes to exercise.

Caffeine stimulates blood flow around the body, while helping you to push through fitness pain barriers. Some studies also show that caffeine helps athletes train for longer and with greater power. It’s also been shown to improve endurance levels and fight fatigue.

Interestingly, one study from the British Journal of Sports Medicine found that caffeinated coffee drinkers were 4.2 seconds faster than those who drank decaf over a 1,500m run. And there’s even research pointing to faster recovery after consuming caffeine, thanks to its ability to help reduce postworkout muscle soreness.

Like all good things, moderation is key, and if you drink too much caffeine over a short period you’re likely to get dizzy or restless. To avoid that, stick to no more than two cups of coffee per day (one of which can be consumed around an hour before your workout), and avoid caffeine after 2pm so that it doesn’t interfere with sleep.

Turntopage86 howtoeat,sleepand trainduringmenopause

Linwoods CrunchySeeds Clusters Flaxseed& Cranberries Sprinkle on yoghurts, cereals and overnight oats to add more goodness to breakfast time. £3.99, linwoodshealth foods.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

Let’s educate our sons

I

had just started my run when I was assaulted. I was no more than 200m from my front door. My partner was putting our son to bed and I’d taken my opportunity to get out for a quick 5K before I made dinner.

I had barely started my Garmin and was approaching a group of four teenagers. I moved to one side of the path and noticed that one of them didn’t move aside as his friends did. ‘How rude’, was my only thought and I prepared to squeeze through the gap he’d left me.

shout at the perpetrator, throwing a drink over them on occasion, only to be told something like, ‘Calm down love, take it as a compliment’ by onlookers. But now, on a quiet street, outnumbered by four to one, it would have been unwise.

They were teenage boys. I’m 39. Did they realise, in the semi darkness of a few streetlights, that I’m probably a similar age to their mothers? How would they feel if this had happened to their mum? As I finished my run, I was less angry at the boys and more furious at the world they live in. I’m angry that they believe this sort of behaviour is ok, and that this is what it is to be a man.

Some things have changed since I was in my 20s, though. I’m no longer a lone voice shouting down this behaviour; when I recounted the story to a group of friends afterwards, two men were first to label it exactly what it is: it’s sexual assault.

It’s not my responsibility to change my behaviour to prevent assaults from happening. My only responsibility is to raise my son to know, like those two men did, that behaviour like that isn’t acceptable and to call it out when he witnesses it.

Coasting:Running AroundtheCoastof Britain–Life,Loveand (Very)LoosePlans Elise Downing

£9.99, Summersdale s A 5,000-mile coast run, and the people you meet on the way.

|| I ran another 20 metres before it sunk in what had just happened|| As I ran past in the dark, he groped my arse. I ran another 20 metres before it fully sunk in what had just happened and I could hear the laughter coming from the group. My heart started to race and my chest tightened with anger. Part of me wanted to turn around, chase after them and vent my fury.

It had been a long time since I’d been subjected to this type of behaviour. Back in my teens and 20s, it was a regular feature of a night out. Back then, I would fire up and

Stronger:Changing EverythingIKnewAbout Women’sStrength Poorna Bell

£16.99, Bluebird Explores the relationship between mental and physical strength.

RunningStories:By runnersofallages, speedsandbackgrounds Various authors

It’s our responsibillity to educate our sons now so that positive change happens in the future

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£8.99, Nielsen UK 88 people describe why, where, and how they run.

JUNE 2021

|| Women’s Running || 15

lifestyle || Clinic your expert Sports Injury Fix member Luke Morgan is a sports therapist and owner of ZEN Anatomy Sports Therapy (zenanatomy.co.uk). Luke is an ultra-runner and has spent the last 10 years solving his clients’ running injury frustrations

CLINIC Runner’s knee accounts for around 10 per cent of all running injuries.

But here’s a thing: the knee might not be the culprit, it could be that the problem is rooted in the ITB band on your thigh

Runner’s knee: have you heard of it? Of course you have! Every runner has either suffered from it or knows someone else who has.

It’s the generic name for iliotibial band (ITB) friction syndrome and it’s the pain you get right on the outside of your knee that burns with every stride you take. For most people who experience runner’s knee, running downhill or even walking down the stairs can be excruciatingly painful.

Luckily, runner’s knee is an area that’s been researched a lot over the years and for any therapist it’s a very common issue that presents among clients. It’s also something I’ve suffered from personally. Here’s what we know about it.

A quick lesson in anatomy The ITB is a very important connective tissue that runs down the outside of your thigh, originating from the outer edge of the hip towards the front, and connecting down the leg

to the outer side of the tibia (shin bone) by the knee. The area of pain is usually felt around the outside of the upper knee joint known as the lateral femoral condyle.

Something that makes the ITB so unique is that it connects to many important muscles; mainly the gluteus maximus and tensor fascia lata (TFL) at the hip but it also has a connection to the outside of the hamstring (biceps femoris) tendon and a few fibres down by the outside of the kneecap too.

We know that the ITB is an incredibly strong and long, non-contractile band of tissue similar to a tendon that cannot be physically lengthened or shortened. As a result, trying to stretch or foam roll over the ITB is, unfortunately, more likely to aggravate your pain than ease your symptoms.

Get your acronyms right Although the ITB is non-contractile, it does have a number of muscular connections; one, in particular, should be highlighted as it’s often seen as the culprit of the cause of pain. The TFL muscle sits in the front pocket area of your hip and connects to the front of the ITB. When this muscle becomes overworked or tight (usually as compensation for weak gluteal muscles), it pulls on the ITB, rotating the thigh inwards which leads to a friction syndrome on the outside of the knee when combined with continuous repetitive movement.

The good news, however, is that there are other, much bigger muscular tissues that connect to the ITB. These are the gluteus maximus and biceps femoris and they can be stretched and strengthened through appropriate loading, so there is a way of correcting the weakness you may have.

What are the common signs of runner’s knee?

Don’t point an accusing finger at your knee without considering other muscles and tissues

16 || Women’s Running || JUNE 2021

Research has found that pain is most commonly found at a 30-degree bend of the knee, typically the heel strike phase of the running gait. The pain is usually more intense when running downhill, and we also know that runners with a narrower running stride width (running on a tightrope) increase the stretch on their key hip and knee stabilising muscles.

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Strengthening exercises don’t have to be fancy.

Stick to the basics and avoid injury

Build strength in your glutes by doing side lunges, side planks and step ups

Does technique play a role?

Variety is the spice of… running

There are likely a number of factors that cause runner’s knee, starting with your foot striking technique during running. An overreaching heel strike increases the forces at the knee, which can exacerbate any knee injury. Midfoot and forefoot striking utilises the ankles and hips more which dissipates the forces across the three key joints and helps to control the knee position from dropping inward or outward when you run. This is not a quick fix though and any running technique changes should be made gradually to minimise your risk of injury.

You can identify how heavily you’re landing while running in a number of ways. First, invest in a gait test. Secondly, you could record yourself running with your phone and watch it back. Finally, you could listen out for how hard you are landing on your feet. For this one, simply ditch the headphones for one of your runs and tune into the noise your trainers make during each footstep. Is one foot louder than the other?

Trail running is a great way to vary your technique and it challenges your body in new ways. The variety within the terrain forces you to jump, turn, sidestep and overstride at times which can help to condition your balance and overall strength.

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|| Hip abductor strength is vital for balance and propulsion in running because we are always bouncing from one leg to the other|| Identifying your running style will make it easier for you to understand where you need to adjust your technique. In addition, investing quality time in performing some basic strengthening exercises will pay dividends with injury prevention. I do believe that if you focus on strengthening your hips and ankles, your knees will thank you for it.

Build those glutes There is a growing number of runners who are implementing strength exercises into their weekly routines and it’s because there’s a lot of evidence stacking up to support its benefits in overcoming runner’s knee. It’s been found that people with runner’s knee are typically weaker in abduction (the act of bringing your leg out to the side) compared to runners without this injury. Hip abductor strength is vital for balance and propulsion in running because we are always bouncing from one leg to the other.

The key to avoiding injuries is being able to tolerate the training load that we put our bodies through.

Exercises to build your gluteal strength include: 1. Side lunges 2. Side planks with leg raise 3. Step-ups

What about the short term?

Stretching your TFL will help to ease the tension on your knee (it’s a bit like a ratchet strap). You can also address the area of pain in the short term by using natural anti-inflammatories such as ice packs. The good thing about this method is that it relieves the pain without completely masking the pain.

JUNE 2021

|| Women’s Running || 17

MYBESTRUN Love Trails Festival Looking for the perfect active break? If so, Love Trails could be the destination for you. Head along to the Gower Peninsula for the world’s first running and music festival, founded in Wales back in 2016. And yes, it really is a hybrid between a classic music festival and a weekend run meet – with much more besides. There are trail runs of various distances to take part in, as well as talks to attend, and amazing food to eat. As night falls, the music cranks up and the atmosphere goes decidedly party. Honestly, if you’re that way inclined – aka if you love a run and enjoy some music and dance vibes – this festival will put you back in touch with everything that’s important to you.

1-4 July, lovetrails.com

Run Heaton Park 5K, 10K and Half Marathon

|| A gorgeous, scenic, rather undulating route full of history ||

Ladybower Reservoir, the Peak District Brooks Run Happy team member Bethan Varney loves exploring off-road routes near her new home in the Peak District Since moving to Sheffield at the start of 2020, I have done a lot of exploring around the local area but the Ladybower route, which also takes you around Derwent and Howden reservoirs, has become one I love exploring the most.

The Peak District is full of amazing run routes and you really are spoilt for choice but this one is definitely top of my list. It’s a gorgeous, scenic, rather undulating route full of history that takes you around the water, past the Derwent Dam and through Derwent

18 || Women’s Running || JUNE 2021

village. I ran this route for the first time with a friend just before the lockdown in March and was blown away by how beautiful it is. It’s a run-a-bit, stop-to-take-photos, then-run-abit-more sort of route!

I then ran the same loop as part of the Virtual London Marathon in October which was a brilliant day spent with friends and lots of fellow runners taking on the same route for the challenge. I think it should absolutely be on every runner’s route list! @bethanvarn

This large park, just north of Manchester and home to a Grade 1-listed neoclassical 18th century house, is the perfect setting for a fun day out. Running on the paths within Heaton Park, this race is a great opportunity for a chip-timed personal best. There will music, refreshments and a fantastic themed Heaton Park medal.

Each mile is accurately marked out with distance flags and this race boasts plenty of helpers to keep you on track and to encourage you on your way to the finish.

Entry includes a chip-timed result, stunning themed medal, free official event photos and the all-important fruit and flapjacks!

1 August, £22 – £26, runthrough.co.uk

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© ANNA RACHEL PHOTOGRAPHY

Events

Lifestyle || My best run || Debate

If I lose weight will it improve my running?

Most of us assume that losing weight is the golden ticket to faster running, but this may not always be the case David Wiener, training specialist at AI-based fitness coaching app Freeletics go.onelink.me/ lqpq/freeletics

Emily Outterside, personal trainer at F45 Peckham Rye, f45training. co.uk/peckhamrye

Losing weight will definitely make your run easier, and that’s the case with many speed and agility-based sports. If you’re lighter, there will consequently be less impact on your joints, less weight to bear through your strides, and less work on your cardiovascular system, so overall, it’ll be easier to keep your pace up.

The usual rule when losing weight and running is that for every pound of bodyweight lost, you gain around 2 to 3 seconds on the speed of your mile. So, when thinking of it that way, losing a stone could make you 30-40 seconds faster each mile, which is a great incentive!

Not only will it increase speed but also your ability to run longer distances. The less weight impact on the ground, the

First off, it would be beneficial to discuss what we mean by ‘weight’. If you’re referring to muscle mass, then no, losing ‘weight’ will have zero benefits for your running. Having strong muscles is an integral aspect of running, which can greatly impact running times and distance. Running requires a solid core and leg foundation; this is because when you run, your abdominal and back muscles are engaged in order to stabilise your spine.

If we’re talking about fat loss, then there is certainly evidence that losing fat can improve your running speed, but there is no conclusive evidence that it can improve your overall running technique or endurance. Endurance is a factor of muscle mass and aerobic ability, so if you’re thinking to

|| The usual rule when losing weight and running is that for every pound of bodyweight lost, you gain around 2 to 3 seconds on the speed of your mile ||

|| Having a healthy and balanced diet and making sure you get all the nutrients your body needs… is the best way to improve your overall running ability ||

longer your joints and your muscles will manage to keep you running comfortably, and the further and faster you run, the more you will burn in calories and the more weight you will subsequently lose.

Weight loss always needs to be done in a sensible and healthy manner. If you have body fat to lose, running is one reason to shed it, but it will also have benefits on your overall health. This is not the case if you’re a healthy weight already; losing weight could have a negative impact on your health and your running. It’s important to make sure you fuel yourself with healthy whole foods and drink plenty of water to make your running an enjoyable form of exercise.

yourself that losing weight will allow you to run for longer distances or for longer periods of time, you may want to do some more research.

It also depends on how much you weigh. If you’re currently at a healthy BMI, if you lose more weight you could reach an unhealthy weight which could contribute to fragile bones and an overwhelming feeling of fatigue – both of which will not be beneficial for running. Having a healthy and balanced diet, making sure that you get all the nutrients your body needs as well as the right training programme, is the best way to improve your overall running ability. By doing this, you will engage all the right muscles and have enough energy to reach your goals.

womensrunning.co.uk

JUNE 2021

|| Women’s Running || 19

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warrior Alison is having the time of her life discovering trails and paths around her new home in Yorkshire

22 || Women’s Running || JUNE 2021

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Alison Walker warrior

“Other people will go from race to race but I’m not other people.

I choose to do things my way” Alison Walker is on her own path: she eats anything she likes; she has an old-school coach with an aversion to tech; and she’s in no hurry to bag endless races. Her naturalistic approach is working well for both mind and body, and she’s tucking Malaysian records under her belt with convincing regularity Words Rachel Ifans

W

hen you move to the other side of the world and you want to immerse yourself in the local culture and life and meet new friends, what do you do? You join a running club, of course!

Alison Walker did not run at all when she was growing up in Singapore – she had no interest in being outside, she says – but when she came to the UK to go to university in 2006, she signed up to a run club at the fresher’s fair.

There are probably more than a few Women’s Running readers out there who never knew where the sports building was on campus, never mind joined a running club, taking decades to find their love for running – sound familiar?

For Alison, though, it was key to much more than fitness: “For international

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students, it’s quite easy to just hang around your own bunch but I wanted to assimilate into the culture and learn about British stuff. I didn’t fly 13 hours away to continue in my normal habits; I wanted to try new things and learn new things and just break out a bit into something different.”

She’d run and socialise, and then when she moved to London it was a similar story. “I’m an accountant so my work mates are really boring,” she laughs, with a wink, “so it’s been really nice to meet people more widely through running.

You know – artistic and creative types.”

Old-school approach For a long time, running was a social thing for Alison but then she did a few marathons and got a taste for

longer distances through that, or at least a combination of endurance and socialising. She explains: “I did the Marathon du Médoc a few times with a big group of 10 or so friends.

“It’s a bit of fun; some chateaux that aren’t usually open to the public open up for the day and you get to run through the grounds, which is beautiful.”

The Marathon Du Médoc has its participants – all in fancy dress – drinking wine at regular intervals along the 26-mile course. “I don’t remember what I drunk but it was quite a lot. If you win, you win your body weight in wine, so some of the chateaux get really fast runners to run for them!”

Maybe it was running through vineyards that sparked her fancy for endurance races or maybe it was a JUNE 2021

|| Women’s Running || 23

warrior

My running game changers inov-8 ambassador Alison knows exactly what works best for her.

Find her favourite kit at inov-8.com

#1 #2

inov-8 TRAILFLY ULTRA G 300 MAX

I love these shoes which let you react to the ground but still give you enough cushioning.

inov-8 X-TALON G 235 These are excellent fell running shoes; since I moved out of London, I find they have really good grip on soft surfaces and rock.

#3

Coros Apex Pro watch

It has an amazing battery life; with 100-mile weeks, I never charge my watch more than once every fortnight and I wear it all the time. It also has a function that gets you back to the start if you get lost!

#4

inov-8 Ultrashell jacket

It keeps the wind out and keeps me dry. Of course, there’s a fine balance between breathability and waterproofness but I think inov-8 has got it just right. I don’t wear it in summer rain as I like to get wet but I wear it every day in winter. If you take care of it, it will last for a long time.

I rinse it out after a run so all the sweat doesn’t soak in and then once a month I treat it for waterproofing.

book called Running Up That Hill by Vassos Alexander that described his qualification for the Spartathlon (the 153-mile race from Athens to Sparta in Greece) that sealed the deal. Alison really wanted to do the race as soon as she read the book but, needing a qualifying time first, she set about training properly.

“There was a guy who owned a running shop in London and ran free run sessions called Run Fast on the side,” says Alison, of her first coach Peter McHugh de Clare. “He’s such a nice man: he’s in his 70s and really generous with his time. He offered to coach me for free in late 2018. I started doing ultras in 2019 and that’s when it all started going crazy.”

She did her first 100-miler with no expectations at all and came second.

And then took on the Tooting 24, her first 24-hour race, in which she ran 185.9K and broke six Malaysian

24 || Women’s Running || JUNE 2021

#5

inov-8 4in shorts

They have an underwear bit and a pocket that’s big enough for a phone. When I run on trails I always take a phone with me.

#6

inov-8 baselayers

They’re really light and they don’t smell. They’re made from recycled plastic bottles, too, so they’re very sustainable.

#7

Unived gels

Easy on the gut and high calorie content (190 calories per portion).

When I struggle to eat, I force myself to have one of these. I really like the vanilla sea salt flavour and in winter it gets really cold in your pack and it’s just like ice cream!

#8

Precison Hydration

I always have Precision Hydration sachets dissolved in my drink in summer.

I get fewer headaches when I use these, so I think they must be working.

national records. It all snowballed from there, but Alison is modest: “I wasn’t ever really confident about my running – I was always saying, oh yeah I just jog – but maybe 2019 was a turning point for me and I started to think I might actually be decent at long runs.”

Alison’s coach has had a huge impact on her and her running. “He’s really inspirational. I always think to myself that if he’s going out in his 70s, then what’s my excuse?! He’s such a role model to me: if I was 74, I wouldn’t be standing in a cold field shouting at people at 8pm at night in full arctic gear. I think I’d be sitting inside with a fire and chilling out rather than giving up my time for others.”

Peter had an old-school approach that worked for Alison: “He believed in looking at me to guage my energy levels.” Because he knew her so well, just looking at her told him all he needed to know about cutting down the miles or making her do another session. “Newer-school cultures will look at the data on your watch to check performance and coach you forward, but for him it was more about what he sees.” Of course, for this method to work, he needs to be able to see

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Being trained by an oldschool coach has enabled Alison to listen to her body rather than relying on stats to dictate training plans

Alison; a simple thing that has become difficult in the past year due to Covid and Alison moving out of London, and so recently she’s employed the talents of Dave Troman, an experienced ultrarunner and coach based in Cumbria (lovetoruncoaching.co.uk).

When the going’s good So, the Samphire 100, a 100-mile endurance run of 27 x 3.71 mile loops near Dover, was to be Alison’s first ultra.

She recalls: “I was still really unsure of whether I could do it so I chose a looped course so that I would have a quick exit if I had to drop out.” As it turned out, the qualifying time for the Spartathlon was under 22 hours and Alison got round the Samphire 100 in 21 hrs 36 mins.

Although she assumed she wouldn’t get the qualifying time on her first attempt, the experience was not plain sailing.

Alison recalls: “The weather taught me a lot in that race – mostly, to get better kit.

“I just don’t know what I was thinking.

It was in March and there were a lot windy storms. I found the first half okay and time went by quite quickly and I could cope with the wind. However, once the sun set, the rain made it hard. And, of course, like any amateur, I had just thought a cheap jacket would be okay.

Once you get wet in those conditions, you get cold, and there’s no shelter and no opportunity to warm up.”

She’ll not forget the wind and freezing rain in a hurry: “I finished in about five layers of jackets (borrowed from other runners) because I was so cold.”

With the longer races, she struggles especially if the weather is too hot or too cold and, she says, her fuelling is always the first thing to go. “When the weather was okay [on the Samphire 100], I could manage my fuelling quite well but when it got cold and wet I just didn’t really want to eat anything. I think I might have stopped eating for the last 20 miles because I was so cold. I just couldn’t face putting something else in my mouth because I wanted to keep it warm but actually I should have eaten.”

London calling You live and learn, and Alison continued to perfect her technique over the next few races. In September 2020, she decided to take on what seems like a massive

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|| I think I might have stopped eating for the last 20 miles because I was so cold and wet and just didn’t really want to eat anything|| JUNE 2021

|| Women’s Running || 25

warrior

folly. The Smog Graham Round is a bonkers 300K circumnavigation of all the peaks in each London borough (there are 32 of them!), and it takes its name from the Bob Graham Round, a well-known endurance challenge in the Lake District where runners attempt to run over 42 mountain peaks in a 24-hour time limit.

The Smog isn’t an organised race; it’s a route that has been mapped out by an enthusiast, and you plan for it and take it on alone. Let’s just say now, she did it – and to date she’s the only person to have completed the route. Ever. But it’s not something she’ll be doing again. Ever. She explains: “The problem was that it’s not a set path; it’s a mish-mash of different routes. It was impossible to recce 300K around such a large parameter; it goes as far west as Epsom, up near Watford, down to Biggin Hill and then out as far as Epping so it’s quite a big radius.”

It was really hard to navigate. “It’s not a trail so you’re constantly coming to junctions and deciding whether to turn right or left which I found draining. We came across things like golf courses that were shut overnight with no easy route around, so we’d have to spend 30 minutes in the dark trying to work out where to go.”

It took Alison 54 hours and 33 minutes to complete the route – that’s two nights and three days of running – while trying to grab the odd hour’s rest here and there. “The crew tried to force me to sleep at some points but I couldn’t drop off so it seemed like wasted hours sitting in a car.”

26 || Women’s Running || JUNE 2021

Malaysia has an active trail-running community and when the world opens up again, Alison plans to try her hand at racing in her native country

The crew she mentions was a loyal band of Alison’s old friends and run buddies; it may not have been slick organisation but it was how it was supposed to be, she says: “I wouldn’t do it any other way to be honest. These are my friends that I’ve known forever.”

Although she’d not rush to do the Smog again, it taught her a lot about the generosity of people. “You know who your people who you can rely on are.

Sometimes, my friends were having to come to Essex at 2am to run with me and they still did it. An experience like that really makes you appreciate your people more and you know who to rely on in the future.”

Listen to your body Amazingly, Alison seems to escape injuries even with the rigours of hundreds of miles pounding. “My body seems to be weirdly robust,” she says.

In fact, her only weakness so far has been overtraining. It showed up when she tried to do a race too soon after the Smog. She explains: “I was happily running again by the next week but I shouldn’t have done a long race. I tried to do a 24-hour one but I could feel

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Alison thinks that her relaxed attitude to her bodyweight and her diet has helped prevent injuries over the years

|| Everybody is different and every body is different so you should find your own way. Anything my body wants, I give it ||

something wasn’t right so I dropped out.

It wasn’t a warm day but I was sweating like crazy; like pouring with sweat. It was very unusual and I knew it wasn’t right.

Even my palms were sweating.”

She’s philosophical: “You don’t know what damage you’ll do to your body over these long distances if something’s wrong, so it’s best to pull out. The conclusion I came to from that experience was that you need to leave your body three months after doing something like a 300K until you attempt your next race.”

When Alison talks about future goals, she’s talking about the long haul and the short. She has a race booked in for June, which sounds pretty bonkers; it’s a lastman-standing event where you run four miles an hour on the hour every hour

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until everyone has dropped out. Aside from that she’s in no rush; she wants to make old bones running and she’s not interested in bouncing from race to race. “I’ve moved up north and I’m in an in-between stage where I don’t know if I want to do hardcore trail races or keep some road running in. I don’t know.

I’m getting used to the terrain here first, and I’d like to do the Spine at some point because it runs through the town I now live in but it’s early days. I don’t like to rush things too much. There’s no point turning up for a race you’re not ready for. If you’re ready physically you’re more likely to be ready mentally too. Ultra is often a mental game and you need to make sure your mental game is there.

“Other people will go from race to race but I’m not other people. I choose to do things my way.”

Filter out the noise For Alison, it’s all about creating your own path. She advises fellow runners to ignore what social media tells you to do – “half of it is nonsense anyway!” – and to be selective about what you see. If it’s not helpful, don’t look at it!

She’s also unequivocal when it comes to nutrition and looking after your body.

Alison is not, she says, one of those typical, skinny runners. “Everybody is different, and every body is different, so you should just find your own way,” she says. “I eat anything. Anything my body wants, I just give it. I don’t follow diets or restrict my food and I think that helps me avoid injuries. After all, you need fat for ultrarunning; if you don’t have fat you’re in danger of going into hyperthermia!”

She’s on a roll now about something she’s passionate about: “Sometimes I speak to girls who haven’t had a period for ages, and they act like that’s normal for runners! There may not be consequences now but in 20 years time when you’re ageing it’s not good. I want to say to coaches who let this happen, how come you’re still making these girls run such high mileages when they’re clearly not having periods? It makes me angry and I feel like people should be doing more to stop this culture.”

Don’t know about you but we’ll remember Alison as the epic warrior who ran 300K around London in just under 55 hours. That image portrays her as something of an extremist but for her, running is not about that. She says: “Yes, ultras are torturous and painful sometimes, but at the end of the day, running is meant to be fun.”

JUNE 2021

|| Women’s Running || 27

our community

Running mates Because we run better together

This month, you share your views on women’s safety, tell us how running has changed your life and explain why this magazine keeps you motivated. Brilliant running from brilliant women!

Want to join our #WRTribe? Simple Like on

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Will you still enjoy virtual races in 2021?

1

@Claire Elizabeth

I love virtual races and will definitely continue to choose them. They have kept us motivated and given us something to aim for, with both real and virtual bling.

2

@Deborah Harouma

I’m pleased I can do a real-life race this month, but the virtual races have been fun and a good way of accumulating distance targets for my ultra training.

@womensrunninguk

Running changed mylife HollySchofield'sdiscovery ofrunninghashelped superchargeherself-esteem It sounds extreme, but running has filled a gap in my life that I thought getting married and having children would. I’ve struggled with mental health for ages and the time to work through things in my head that running gives is something I wish I’d discovered years ago. It’s rounded me off as a person in a bigger way than just finding a hobby.

Maybe it’s the exercise endorphins or the sense of achievement but when everything else in life is busy and stressful, and even on days when I want to just stay in my slippers, I have never regretted a single run. @homeandhouse_mka

SAFETY CONCERNS We asked for your experiences: Lisa was harassed while on a run with her daughter A male cyclist rode straight at my 11-year-old daughter and I when we were out running. He hissed a vile swear word at us. We were running single file on a quiet track and had to jump into the verge to avoid a collision.

I downplayed it so as not to scare my daughter but I was shocked and worried that he might do something more or that we might meet him another day. It spoiled the run and I didn’t return to that route for weeks. Although this happened a while

28 || Women’s Running || JUNE 2021

ago, the experience was unsettling; it undermined the positives of going out for a run for a long time.

My daughter is 13 and insists on running on her own now. Although I won't stop her doing this, as I understand the joy and empowerment of it, I have a constant buzz of ‘what if’ and low-level anxiety about it and feel relieved when she returns home safely.

Our village is small and very quiet so it's impossible to tell her to stick to busy routes; there are none.

Helping women stay safe Reader Rachel Rea says pooling information via fitness apps might improve safety for women runners I am a parent of two girls and would really like the world to be a bit safer for them. Would it be a good idea to share stories about things that have happened to women in the past – especially if they are persistent, shared problems? Fitness apps are well placed to help us understand frequency, locations, and types of harassment.

This data could help inform the discussion and contribute towards making areas safer through targeted initiatives. As we know, most harassment goes unreported. Being able to record it as you upload an activity would contribute to informing the bigger picture.

WR: We know that a shocking amount of harassment is unreported, and this is a smart idea: we’ll raise it with the brands we know.

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Nextissue wouldyouinvestina runningcoach?

#WRTribe club of the month

MAGAZINEMOTIVATION

BELLAHOUSTON ROAD RUNNERS

Nickie Gordon Nickie was bitten by the marathon bug thanks to Women's Running mag

Based in South Side of Glasgow, this popular running club is known affectionately by club members as Bella. It was established in 2000 and was named Impact and Innovation club of the year by Scottish Athletics last year.

“We are a forward-looking and ambitious running club and we now have 200 members.

We consider ourselves a unifying running club that is hugely supportive and inclusive.

We enable members to train and reach their personal goals,” says said Susan Wilson, membership secretary of Bella.

As well as the formal training runs twice a week and its own club championships, members also get together for informal groups, including online yoga and circuits.

Unsurprisingly, these have been very popular during the past year. “Lockdown initially presented real challenges for the club with all of our training sessions suddenly cancelled,” says Susan. "However, our amazing members were inspirational and came up with lots of fabulous ideas including virtual club championship events.”

The club prides itself on helping members achieve their targets and keeping their running motivation high. “We’re here right through the year with an active competitive and social calendar to keep members motivated – and of course, we have lots of fun along the way,” says Susan. www.bellahoustonroadrunners.co.uk

TelluswhyyourclubshouldbeClubOfTheMonth!

Emailwomensrunning@anthem.co.uk

Tell us about your running buddy!

1

“I decided to sign up for my first marathon with three weeks to go. Don’t get me wrong, I enjoy a weekly long run along with other activities, but I suddenly became determined to complete a 26.2! Why? Because I have been devouring every article in your magazine since I received a subscription as a present a few months ago.

“I simply cannot stress enough how motivating, inspiring, honest, informative and fun the mag is. If I could, I'd say thanks personally to everyone whose contributions have graced your pages.

“I have folded back the corners of relevant articles so I could make notes from/act upon them.

And having all thar information definitely helped me have a wonderful marathon, without too many signs of wear and tear afterwards. For anyone trying to find ‘the right time’ for a marathon, well, carpe diem.”

WR: Aw shucks, Nickie, thank you!

It’s rather fab to be appreciated.

@blackgirlsdorunuk

“My name is Tasha Thompson (left in pic) founder of the running club Black Girls Do Run. My main running buddy is Linda @callmelling_1 and we met three years ago when our children were at gymnastics club together. We bumped into each other running in the park and that was the start of a rollercoaster of races, goals and fun. Heading out for a run with Linda is just pure joy.”

Happy runnerversary to Tasha and Linda!

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Tell us how running has changed your life. Email us at: womensrunning@anthem.co.uk

JUNE 2021

|| Women’s Running || 29

Our #WEWILL campaign is paving the way for women to reclaim their right to run free from fear Words Sarah Owen

30 || Women’s Running || JUNE 2021

ave you ever run the long way home to avoid running through a wooded area? Cut short a run because it’s getting dark? Or skipped a run because your friend couldn’t make it?

Here at Women’s Running we passionately believe that women have the right to fun free from fear, so we were shocked and horrified

when our nationwide survey revealed how many women told us they feel unsafe when they’re running. Following the deaths of Sarah Everard, Blessing Olusegun, Nicole Smallman and Bibaa Henry, it’s clear that big change needs to happen, and it needs to happen now.

That’s why we’ve launched #WEWILL with a collective of brilliant women, including Mel

Bound the founder of This Mum Runs, Ruth Hooper, ex-brand director of Nike Running, and Lisa Parfitt, founder of The Space Between and board member of Women In Football. We have come together to raise awareness of the sexual harassment of women runners and to highlight the positive actions all men and women can take to enable women to run free from fear, to be safe, and to feel safe in every part of their lives.

What our survey found 69% of women do not feel safe or adjust their behaviours to feel safe when they run • 46% of women adjust the location of their run • 30% of women have changed run timings or only run with others • 31% of women have thought about stopping running because of safety concerns • 11% of women runners carry their keys in their hand ‘just in case’ • 2% of women run with an alarm or security device

•

Why women feel this way It’s important to acknowledge that 31% of women told us they don’t feel unsafe, and there are many female runners who haven’t had any negative experiences or felt unsafe in years of running. But what the survey reveals is truly alarming: • 79% of women have been heckled or shouted at • 18% have been followed or intimidated

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|| Women’s Running || 31

Women’s Running Editor Esther Newman explains the thinking behind the #WEWILL campaign hen I was 12, I was groped on the way home. It was four o’clock in the afternoon and I was only five minutes from my front door. A schoolboy older than me cycled up from behind and squeezed my bum twice. I was so shocked, embarrassed and ashamed, I didn’t tell my mum when I got home. I somehow felt that it was my fault. For years afterwards, I felt so unsafe I

looked out for him. And, 35 years later that experience is still with me.

What I’ve discovered from speaking to hundreds of runners – and what our survey reflects – is that my experience isn’t unusual.

So many women have had horrible experiences – they’ve been shouted at, harassed, honked at, catcalled, heckled, groped, assaulted. And these experiences leave them with overwhelming feelings of shame, and with the fear that they did something wrong; that they encouraged it. And what so many of us have found is that these feelings don’t disappear.

In some cases, they haunt us, and have a big impact on how safe we feel when we’re alone.

|| I still don’t feel safe enough to run wherever I want to at any time of the day or night. Surely women are entitled to that freedom? ||

Gender inequality I had a lightbulb moment about a year ago when I was running early in the morning. It was pitch black but I was running on a well-lit road around the outskirts of a park. I could see a man running about 20 feet in front of me.

Suddenly he ran into the park, and at that moment I realised the

32 || Women’s Running || JUNE 2021

huge gulf between the choices most men and women make. I wouldn’t dream of running into a dark park at 6.30 in the morning, but clearly this man did just that. As a woman, I didn’t – and still don’t – feel safe enough to run wherever I want to at any time of the day or night. Surely women are entitled to that same right, to that same freedom?

The wider conversation Somehow recognising the inequality of that bloke running into the park ignited something in me and I had the kernel of an idea nagging around my head for a couple of months to do with safety.

I think we have a lot to thank the #metoo movement for because women are now less likely to feel like they shouldn’t talk about experiences that make them feel unsafe. I noticed the increasing number of stories in the press about female athletes who were running on roads (because of Covid-19 they couldn’t train in their usual places), and who were speaking out about being harassed, of feeling unsafe.

I wondered what was going on. Was it that more people were talking about what was happening?

Or was being harassed, verbally assaulted or groped happening more than ever before? And then the news of Sarah Everard’s murder triggered a nationwide debate in

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Three women share their experiences “A TEENAGE BOY SLAPPED ME FROM BEHIND” Gabrielle, 36, Cheam I’ve been running since I was a teenager and I’ve had a few negative experiences. I’ve had loads of verbal assaults, but the worst experience was when I was out on my own. A group of teenage boys were there and one of them cycled past me and slapped me from behind. At the time, I thought ‘stupid boys’, but then I realised he had physically assaulted me, and that it wasn’t okay for those boys to think it was funny to assault a woman. The experience made me change my view on running. I now mostly go running with a friend and although we live in a safe area, it can be quiet, so we never go out when it’s getting dark. And I would never run on my own in the dark.

“I HAVE BEEN HARASSED IN THREE DIFFERENT CITIES” Hana, 23, Cambridge

the press and on social media about women’s safety, about a woman’s right to feel safe and be safe on the streets. Abuse of women by men is everyone’s problem – man, woman and child. It was clear to me that something had to change.

The birth of a campaign After a long conversation with Mel, founder of This Mum Runs, we began to formulate a plan. Mel reached out to marketing gurus Lisa Parfitt and Ruth Hooper, and pulled in favours from friends, and the #WEWILL campaign began to take shape. Our aim isn’t to ask women to change their behaviour. Our goal is to spread awareness to help society understand that women feel unsafe the minute they leave their front door. We can all pledge to make small changes to help women feel safer on our streets.

Small changes add up to widespread societal and cultural change.

Find out more about the campaign

wewillcampaign.com

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I started running about three years ago at university and run two to four times a week. I run alone but only in the morning or at lunch; never in the evening, as I don’t feel safe when it gets dark.

When I was still at university in Manchester, I was running on a path alongside a park when a transit van pulled up, the driver leaned on the horn and the passenger shouted something at me. I had headphones on so I couldn’t hear what he said, but I could see in his face that it was aggressive, and they were both laughing at me. The van was less than two feet away and I felt frightened. It was the middle of the day in a busy part of town, but people walked past as if nothing had happened.

I was catcalled on the street where I live in Cambridge. I had just left my house and a man in his 40s or 50s shouted across the street ‘Keep it up lass’. I couldn’t go home because I didn’t want him to see where I lived so I kept running. I felt a huge sense of injustice that this random man felt he had the right to comment on what I was doing. I also lived in London for a short time and lost count of the number of times men in cars honked their horns at me or shouted something out of the window. It doesn’t make me feel scared any more, just angry.

“I’VE STOPPED RUNNING BECAUSE I FEEL UNSAFE” Sarah, 31, Belfast I was running three or four times a week to train for my first half-marathon. Sometimes I ran with a friend, but mostly I went out on my own. I liked going as early as possible – at 5 or 6am – because it gets the day off to a good start. I suppose I’ve always had a background anxiety and I was always looking round to see who was behind me. If I saw a man out running I’d immediately plan how I could avoid running past him, and I’d be thinking ‘I’ve got good shoes on so I can outrun you’. I haven’t been attacked by a stranger, but knowing that I am physically weaker than a man makes me feel vulnerable. In the end, the anxiety became so bad I stopped running. It’s a shame, but I think when you get out of the habit it’s difficult to get back into it.

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|| Women’s Running || 33

Make a pledge to keep the conversation going. The more we talk about the issues we face, the more change will happen omen have the right to run free. But instead most women tell us they run routes that they think are safer, they only run in well-lit locations, they don’t run at night, they don’t run alone, they cross the road or double back, they run with their keys in their hand, they fake a phone call to a friend and many have 999 dialled in ‘just in case’.

Women change their behaviour because that’s what they’ve always done. It’s easier to accept a loss of freedom than change the world.

But our #WEWILL campaign is NOT asking women to change their behaviours out of fear and

is NOT asking women to give up running. Instead, the campaign is focusing on changing behaviour and attitudes towards women and promoting and supporting the positive actions we can all take. These small, individual commitments add up to positive and collective action that creates real, long-term change.

•

What we must all do It’s time for us all to call out inappropriate behaviour or harassment whenever we witness it. Every single time. Even tiny comments can have a huge affect.

This includes: • Sexist jokes

•

|| It’s time for us all to call out inappropriate behaviour or harassment whenever we witness it. Every single time||

how to get HELP WHERE TO GET SUPPORT IF YOU NEED IT

• • • •

Comments about a woman’s appearance, weight or dress Male locker-room or teenage ‘banter’ Gender-biased memes on social media Shouting, beeping or wolf-whistling at a woman in the street Sexist comments or behaviour in a pub or club Gender inequality of any kind in the workplace

What women can do Tell the men in your life – partner, brother, son, dad, friend, neighbour, colleague – about the times you’ve been heckled, harassed, shouted at, hooted at, commented on, touched, groped, followed or assaulted. Make sure it’s quiet enough for you to have their full attention and tell them how these experiences have made you feel. Author of Rock Bottom, Bryony Gordon, says, “Shames dies when you bring it into the light”. The only way the men in our lives are going to realise what’s happening is if we

#1

• Women’s Aid Helpline is free 24/7. Call 0808 2000 247 or visit womensaid.org.uk • Young Women’s Trust supports young women (aged 18-30) with free telephone coaching, helping them build strong mental health. Visit youngwomenstrust.org • For longer-term therapy, the UK’s network of registered psychotherapists is at psychfinder.co.uk, and the British Association for Counselling and Therapy has a search facility at bacp.co.uk/search/Therapists

34 || Women’s Running || JUNE 2021

womensrunning.co.uk

“NOW I SPREAD AWARENESS ABOUT WHAT’S HAPPENED” Hana, 23, Cambridge I’m so used to be being catcalled when I’m running that I’m not really scared anymore, I’m just angry. There’s nothing you can do about it in the moment. If you respond positively you’re inviting a conversation. If you respond negatively there’s that fear that something could happen. Both my sister and I are avid runners, so now we always call each other whenever anything happens, and then we post about it on Instagram to spread awareness about how often it’s happening. At least that way the issue is out in the open.

Having conversations and educating people is definitely the way forward towards positive change.

tell them what’s happening. Many men say they didn’t have a clue that so many women are being affected, and how even the smallest ‘joke’ or comment can have a huge impact and how it can make them feel – sometimes for years after the actual event.

If you have children, open up age-appropriate conversations with them about consent – right from making sure they understand that kiss chase in the playground isn’t okay to talking to teenagers about consent during sex. There are excellent resources online to help these conversations.

Report harassment whenever it happens – and if a friend tells you that she’s been harassed, advise her to do the same.

Most harassments go unreported.

Women often don’t know they can report it.

#2

#3

Why it’s so important to report harassment Harassment is when someone behaves in a way which makes you feel distressed, humiliated or threatened.

Harassment is a

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criminal offence. “My neighbour was flashed in a city centre last year,” says editor Esther. “It was so unexpected, and she was massively shaken up. But she had the courage to report what had happened to the police and she told all of us via our neighbourhood Whatsapp group. The police were brilliant; they listened and took her seriously. It turned out that from the description she gave, the man was known to police. You should always report harassment because, not only will the person who’s done it get away with it if you don’t, but there’s evidence to show that they’re likely to do it again. Also the behaviour itself can escalate; that’s why police take it really seriously.”

Right, time to hand the mag over to the men in your life.

We need support from them in this battle. We need them to call out unacceptable behaviour on our behalf. #WEWILL do this together

his campaign isn’t about bashing men. To be clear, we’re not saying all men harass women. But being defensive won’t bring change. Feeling offended if a woman looks frightened won’t make things better. Many women feel unsafe and even if you’re the loveliest bloke on the planet, a woman on her own may see you as a threat because unfortunately, from a distance, it’s difficult to tell the difference between a nice guy and a not-nice guy.

Ask yourself if you need to rethink your ideas about gender inequality. If so, check out beyondequality.org and read Grayson Perry’s book The Descent of Man. Why not join the white ribbon campaign (whiteribbon.org. uk), which seeks to work with men to change the attitudes and culture in which violence is normalised and allowed to develop.

Chair of White Ribbon UK Peter Lassey says, “Most men are not violent but all men can play a part in ending violence by thinking of their own behaviour and that of their friends and by speaking out. Silence is not an option. The White Ribbon campaign calls on men to challenge narratives and structures that objectify or belittle women.”

What men can say Ask the women in your life if they’ve ever had any experiences that made them feel unsafe. Not only is this conversation likely to help you understand how many women feel when they’re out alone, it may also be a relief for her, especially if she

womensrunning.co.uk

“I DIDN’T HAVE A CLUE WOMEN FELT THIS WAY” Christopher, 42, Durham I’ve been running for 25 years and like to think of myself as a feminist. How could I not support gender equality when I have a mother, sister, wife and three daughters? Until I saw the conversations about women and safety online, I didn’t have a clue that so many women feel unsafe when they’re out alone. I suppose I knew a woman out on her own at night would probably feel unsafe, but it didn’t occur to me there were so many situations where women felt unsafe even in daylight. And I certainly didn’t know that it’s so common for women to be harassed.

My wife runs, and my two oldest daughters have recently joined our running club. It makes my blood boil to think of anyone catcalling or assaulting them. We all sat down as a family and had a conversation. I was shocked that my 13 year old has been heckled when she was out running. When I’m out, I’m definitely going to be more mindful of my decisions if I see a woman on her own. And my number one #WEWILL pledge is that I will always call out locker room ‘banter’, whether I’m at the office, at the running club or down the pub.

It’s my responsibility as a father and a man.

|| All men can play a part in ending violence by thinking of their behaviour and that of their friends and speaking out|| hasn’t told anyone before. Just listen without judgement or comment.

Give her a hug if she needs one.

Remind her that harassment is a criminal offence and that whatever happened wasn’t her fault.

What men can do • If you’re walking or running and you realise you’re behind a woman who’s on her own, space is key: fall back, cross the road or take a different route. Walk at a steady pace without suddenly speeding up or slowing down. Don’t go round a corner first but stay in view.

• If there’s really no choice about where you’re both walking, stay where the woman can see you, not behind her.

• If a woman is walking towards you, let her stay in her path and get out of her way rather than making her move.

• Put your hood down so that your

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face isn’t partially covered.

• Take your hands out of your pockets so the woman isn’t afraid that you’re holding a weapon.

• Don’t stare at a woman, but deliberately look away to make it obvious you’re not interested.

going further WHAT WE CAN ALL DO ONLINE

#1

Join us by pledging the change you’re going to make. Make your pledges by posting to Instagram, Facebook and Twitter using the hashtag #WEWILL

#2 #3

If you need help or inspiration, there’s a list of suggested pledges on our website wewillcampaign.com Follow the campaign by signing up on the website and on Instagram @wewill.campaign

JUNE 2021

|| Women’s Running || 37

Emma Campbell who is emma?

Emma is a runner, a writer, a mother and a cancer thriver. Her book, All That Followed, describes her ongoing cancer tug of war and how she manages that while bringing up four children. Follow her @limitless_em

RUNNING IN THE FAMILY When she’d got over the shock, Emma Campbell enjoyed every moment of running with her biggest boy Friends, I have news. Big news. Something happened recently that turned what would have been a bog-standard run into a genuinely glorious life moment; a moment destined to be forever etched on my heart. My 17-year-old son came for a run with me.

That’s it.

Except it isn’t. It’s so much more. It’s huge. You see, he’s been a bit lost, my boy, for quite a while now. If I think about it rationally then it’s probably no different to what most teenagers go through, but

The last decade of motherhood has flown by

38 || Women’s Running || JUNE 2021

I’ve been keeping a close eye and trying not to overly fret.

He’s what most would call a late bloomer or a slow starter. Lockdown life certainly didn’t seem to cause any angst or even the slightest sign of restlessness; instead, it legitimately allowed him to stay home, upstairs, with the bedroom door closed and mostly monosyllabic for months and months on end.

Throw in a pasty pallor, pizza-based diet, a deeply entrenched resistance to fresh air or any kind of physical activity and almost anything that didn’t involve sitting in front of a screen, and he might well have seemed as happy as happy

can be to most onlookers. But from my vantage point, I wasn’t so sure.

“Don’t worry, Em,” everyone said.

“He’ll come out of it. It’s completely normal at his age. Just give him time.”

I do over worry you see. I’m working on making it less of a default setting but when it comes to my kids, hovering over them all like a defective helicopter is pretty much what I do best.

It’s partly due to my nature, and partly to 11 years of living a life touched by cancer. Whatever the reason, I’m a mum with four sturdy-but-invisible umbilical cords still firmly attached. In remission, out of remission, full-on chemo versus the current manageable ‘maintenance’ type, my experience of illness inevitably shaped my early parenting years and now, I feel beyond fortunate to be here and doing well. However, I still Just Want Everything To Be Okay – particularly when it comes to my kids.

I’ve got one vivid, brightly coloured sunny memory of running with my boy back in about 2012. He was nine and I was a couple of years on from my first showdown with breast cancer and feeling strong and fit, physically at least. He loved being my personal trainer. Riding

She may be the mo re accomplished runner in the family but she’s happy to let her kids lead the way

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Emma’s revelling in the odd run with her kids

|| Play it cool, Em. I played it so cool that within about three minutes I’d ordered him some running shoes and paid for next-day delivery|| alongside me on his bright red bike as I pounded the pavements with the promise of an ice cream at the end; I can see his crinkly eyed smile now, just the two of us, in the moment. Me being mum after the terror of thinking I wasn’t going to be, and him being, well, my world.

“Which way, darling? Left or right?”

He loved being in charge of our route.

We’d twist and turn, go down back streets and across patches of green and I’d feel my heart soar with gratitude at simply being alive, and for the luxury and privilege of doing something simple but beautiful with a boy who’d had to grow up too quickly. Nearly a decade on and a lot more has happened.

Two more yes-it’s-cancer episodes and the acceptance that my golden boy is now on the brink of manhood and therefore hugs, eye contact and motherson connections are few and far between.

Until now.

“I thought I might come for a run with you one day, mum,” he mumbled

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barely audibly, a couple of weeks ago as he polished off a bacon sandwich before turning to go back upstairs. I held my breath. Had I heard him correctly?

“A run, darling? I’d love that!” Play it cool, Em, play it cool. I played it so cool that within about three minutes I’d ordered him some running shoes and paid for next-day delivery.

We ran together two days later. I did my best to get the level right; low-key,

no preaching or acting like some kind of running guru, and just smiling proudly as he sped off ahead of me at the start without a backwards glance. A kilometre or so in he hit his first wall.

“What’s the furthest you’ve ever run, mum?” he asked.

I reminded him of my marathon the year before.

“How far is that again?” he wondered.

I reminded him that the marathon distance is 26.2 miles or 42K. “Jeez,” he gasped as we slowed down to walk, and I swear I could feel his admiration for me grow.

A week or so later and my identical twin boys wanted in on the act. It was a Sunday morning and off we went, the three of them ran on ahead side by side, heads bobbing up and down as I deliberately trailed behind. And then…

“Which way now, Mum? Left or right?” one of the twins asked.

“You decide boys,” I answered.

Lead the way, my darlings, lead the way. I’m more than happy to follow. And if you ever get lost and I’m not around?

Don’t forget, you’ll always have your big brother to guide you back home.

JUNE 2021

|| Women’s Running || 39

REWILDING [RIːˈWʌɪLD] VERB Reawakening the wild in you.

RUNNING REDEFINED EXPLORE OUR TRAIL RUN RANGE AT WIGGLE.CO.UK

coach Running adventures || Half marathon plans || How I train

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JUNE 2021

|| Women’s Running || 41

Trail running and camping are a match made in heaven. Combine them and you’ll have this summer’s UK breaks sorted while spending maximum time in the great outdoors Words: Tina Chantrey

CALL OFTHE

WI 42 || Women’s Running || JUNE 2021

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Wild running ||coach

W

hether you fancy wild camping in Scotland, or a more civilised multi-day race experience with all your camping needs provided, when you put trail running and camping together you get the perfect escape. Hopefully, the current roadmap out of lockdown will continue to allow free travel throughout the home nations so you can bring together these two outdoor pursuits throughout the UK this summer.

2020 saw a camping boom due to Brits staying on home soil rather than holidaying abroad, and this trend is set to continue this year. Why not let nature soothe you, and spend your evenings under the stars by a campfire, while you meander through trails during the day at a pace that suits you? By combining camping with trail running, you realise you don’t have to travel abroad to explore stunning scenery and watch mountain-top sunsets while you boost your fitness. We have many adventurous trails and zen locations in the

UK to fulfil your wanderlust. It’s time to unplug from the world, leave your tech behind (except your GPS of course) and be outdoors 24/7.

Nature calling If you’ve never camped before, it’s worth starting small. Taking on an epic challenge with many miles or hills, while you’re carrying all your gear on your back is something to work towards. You may choose wild camping next to a loch, bikepacking to different locations, or having your boot full of provisions and turning up at a campsite. A selfsupported camping holiday with endless day trips along the trails is achievable and affordable for anyone, regardless of running ability. Whether you get away on your own, head to a race and camp for the weekend, or take the family, the beauty of this type of holiday is that it is flexible.

“When first contemplating a trail running and camping adventure, it’s worth thinking

|| Spend your evenings under the stars by a campfire, and meander through trails during the day at a pace that suits you ||

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If you go solo when wild running, you need to make sure you have the right kit and prep.

Warning: backpacks quickly get heavy!

|| What I do would be more appropriately described as a mixture between fast hiking with a little bit of running thrown in||

Leave notracethe outdoors

e are in Whenever wal we don’t drop litter. it’s e enti se, make sure there’s “Above all elyou were even there,” no evidence ura. “Leave nothing says La tprints, take but foo photos.” nothing but 44 || Women’s Running || JUNE 2021

about how comfortable you are with camping,” says Emily Scott (@adventure_scottie). Emily climbed Scotland’s 282 munros – that’s mountains over 3,000ft – in one continuous, self-propelled solo journey in 2018. “If it’s going to be your first time, it’s probably worth sticking to a campsite. If you are comfortable with wild camping, but haven’t run with your camping gear before, consider planning a two-day trip to start with so you can ease yourself in gently with just one night’s camping to see how it goes.”

Emily has completed a number of long-distance running challenges, from the West Highland Way in Scotland, to Hadrian’s Wall and the Walkers’ Haute in the Alps from Chamonix to Zermatt.

“There’s something very satisfying about pushing myself physically, although sometimes trail ‘running’ does feel like a bit of a misnomer and in fact what I do would be more appropriately described as a mixture between fast hiking with a little bit of running thrown in.”

Treatyourself Whether you’re a first-timer or a committed ultrarunner, Threshold Sports organises some of the best-loved endurance events with camping options for overnight stays.

HEINEKEN Race to the Castle is the most recent addition to the Threshold Trail Series events, giving participants the opportunity to explore woodland, open moorlands and the beautiful coastline of Northumberland.

“We’re blessed with stunning landscapes on our doorstep. Our events are designed to open these up to people, allowing them to create their own moment of history walking in the footsteps of Romans, Vikings and even the occasional druid,” says Threshold Sports’ Nick Tuppen.

Threshold Trail Series events are for all levels and abilities. You can choose to tackle the whole route (up to 100K) non-stop, split it over two days, or take on half the route on one of the days, with or without camping. If you opt for an overnight package you’ll be treated at the halfway basecamp to bars, yoga, stretching areas and acoustic music. You don’t need to worry about packing and pitching a tent when you’re tired as a two-person tent is included in the camping packages, along with hot food and showers. Bag transport from the start line to basecamp/ finish is also included, leaving you to focus on enjoying the route and relaxing after a hard day’s running. thresholdtrailseries.com

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Wild running ||coach

Popular-long distance trails, such as the West Highland Way, have options where you can do a self-guided trip with baggage transportation. This means you run between camp spots, but have your bags dropped off at the end of each day.

This keeps weight in your backpack to a minimum and you can camp in style, without having to haul your tent around with you.

What makes you tick?

Knowing what you want to achieve in terms of running will help you plan your trip.

“I enjoy covering a set route in a shorter time to what the guide book says,” says Emily. “That doesn’t mean rushing through a landscape and failing to appreciate it, but instead to feel a sense of physical challenge and to set myself a goal that I’m not sure if I will manage. In a way, I seem to feel more connected to the landscape by challenging myself.

“When deciding to do these types of challenges, I think it’s important to consider why you want to do it, especially if you are setting out to push yourself. There are times when it will be hard, and knowing your motivation will help you get through those times.

“When I climbed Scotland’s 282 munros in 2018, I had to carry everything I needed for a summer out in the hills. Being Scotland, that meant sufficient kit to keep me warm and dry. I got snowed on in June and experienced wind-chill down to -10 degrees C in August! During the planning stages for that expedition, I thought I would run a lot more than I did. Injury prevention was a key factor in that decision and I found when I was carrying all my camping equipment and food for multi-day trips out in the hills, my 65L backpack made it difficult to run much. However, there were times that I was able to strip things back to a smaller day pack and as my hill fitness increased, I ran more.”

Tailor-made trail breaks If you plan to run a lot every day, it’s important to remember that the more weight you carry, the less enjoyable the running will be

Carpe diem: wild running gives you unparalled freedom and a way to escape the constraints of modern life

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Challenge yourself

For 54 years, 2,000 people who have a passion for the mountains get together at the end of autumn. The Original Mountain Marathon, or OMM as it’s known, is a two-day challenge created to test the skills required to move around the mountains. For most, it’s an adventure and a chance to escape from life. Everyone competes in pairs; friends, mothers and daughters, and couples all compete together. Everyone receives a map of the area with checkpoints that they need to find in the hills including an overnight wild camp. They also need to decide what kit they will take, how far they will go and what route they choose.

It’s a unique challenge and each team approaches it with their own goals; the ‘racing snakes’ will carry very little, sleeping on bubble wrap and using twigs for tent pegs. The vast majority take a more comfortable approach though, enjoying the epic scenery they move through and carrying drinks and luxuries to enable them to enjoy the overnight camp. It’s a real community event that requires more than just endurance; teamwork, decision-making, mental resilience and coping with the UK weather are all required to do well.

This year, the 54th OMM will be held in Arrochar Alps in Scotland on the 30-31 October. theomm.com

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coach ||Wild running

EssentialKit

Emily Scott conquered all of Scotland’s munros in one continuous, self-propelled journey

(and also the greater risk of injury).

“A trail run with B&B stops might be preferable to running and camping, or consider a very lightweight, minimal setup instead,” says Emily. “A bivvy bag rather than a tent will be much more space efficient and lighter, but make sure you check the weather forecast.”

Laura Jones (@explaura_) is the co-founder of Campfire Wild Adventures (@campfirewildadventures) and an Ellis Brigham ambassador.

“Camping can seem like a faff, and be quite daunting,” she says, “but really, there’s not much to it. You need somewhere to pitch, something to sleep under, and something to sleep on or in.

This stays the same whether you’re planning on being fast and light (think ultralight tarp and fast-packing kit), or whether you glamp in the valleys. I take the middle ground; I don’t like to be burdened by a heavy pack during the day when I’m on the move, but equally I want to be able to stay warm and dry in an evening. However you choose to camp, just get out there, and enjoy it.”

The right kit is so important when combining camping and trail running.

The four main basic items you need are a tent, backpack, sleeping bag and sleep mat.

It’s worth spending extra cash on your running and sleeping comfort. All of your essentials need to be lightweight, be able to be packed small leaving room for limited spare clothing including waterproofs and possible cooking equipment if you’re self-supporting.

Backpacks shouldn’t be too big; they need to be

comfortable while running with a waist belt so test them first. Bladder storage is ideal, as are lots of internal storage options. Make sure the pack is waterproof and if not, invest in dry bags, especially for spare kit.

Sleeping bags should be lightweight, pack down small and provide warmth down to 5 degrees minimum; even in the summer the temperature can drop at night. Sleeping mats should be self-inflating. A bivvy bag option is ultra-lightweight for races, but consider

whether your other kit will stay safe from the elements.

If you’re thinking of investing in a tent, try to find one that allows the inner and outer layer to be pitched at the same time, with limited poles and a good hydrostatic (water protection) rating of at least 5,000ml to protect you from the UK weather.

If you feel bewildered by all the kit, OMM does an essential kit list for races which is worth checking our for the basics: theomm.com/mountainmarathon-kit-list

you want to do,” she adds. “As trail When it comes to pitching your tent, runners, so much of our focus is on choose your spot well. “An extra 10 keeping on moving, making progress minutes searching for that perfect spot ever upwards and forwards, to pitch is time well spent,” and that has its time and she says. “Don’t place. Wild camping compromise and pitch is the perfect on the first rocks/ antidote.” tufts/bog you Laura advises come to. A decent to start local.

Going it alone sleeping mat and “There’s a chance If you don’t like the idea of staying in a bag is key, as well site with other people around, you might you might forget as ear plugs and something. like wild camping. “There’s nothing an eye mask.

Also, don’t better than a day in the mountains Wake up for Set your own challenge: Emily underestimate finished off by a wild camp,” says Laura. sunrise, because gets a kick out of covering a distance more quickly than how much slower “Throw in a dramatic sunset and an epic when else are you on the guide book suggests you might be moving sunrise, and you’ll fall in love with it.” a summit before with all your kit. Then The back-to-basics nature of wild dawn? You can go back to get more adventurous as you camping will help you slow down, stop bed afterwards.” And get used to it. Don’t rush. With and pause. “You realise there’s no need remember that wild camping is not everything you need on your back, you to rush, no timetable, just following a permitted everywhere – you may need can take your time.” schedule set by daylight and how much the landowners’ permission.

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From coast to crags, the UK has some incredible scenery just waiting to be discovered

Vest is best What weight you plan to carry may determine how long you are on your trip.

“The fit and size of your backpack are key when fully embracing camping,” says Emily. “Having to carry full camping equipment will change your running style and slow you down significantly. Using a 8-12L running vest could be the perfect way to do a multi-day running adventure if you can plan a route where you can stay in B&Bs or hotels along the way. You’ll just need to pack your toothbrush and spare underwear – maybe even a change of t-shirt if you want some luxury.”

Clear your head If you’ve decided to try camping with your family this year, taking the time out to explore local trails will give you precious headspace during the day, so you can come back into camp and referee whose turn it is to stir the baked beans. Have a look at pitchup.com or campsites.co.uk to find a site that matches all your requirements, from glamping to wild camping, to having a pool, being near fishing ponds or being able to go horse riding. If hiking or local walks are listed, you’ll probably have access to a trail nearby.

You’ll find plenty of race organisers who will do all the planning for you.

And don’t forget, if you’d love to do something like run along Hadrian’s Wall over a few days, you can easily book yourself into accommodation at planned points to get a bit of luxury like a shower, hot meal and comfortable bed.

NeverAlone+ app is programmed to contact a phone number of your choice if you remain in one place for a set time, sending a pre-programmed SMS message along with your GPS location. In remote Safe and sound places, you may If you’re going on trails that are new to struggle to find you, make sure you stay safe. Even phone service so though using your phone on the trails out-and-back runs, may be the last thing you want to do, or a loop can also downloading some apps can help you provide peace stay on track. Avoid wrong turns that of mind. add unexpected miles using an app such “If you’re going as RunGo, which will give you turn-byout into the mountains or into more turn voice navigation. The OS Maps app remote places, you’ll need to make sure means you don’t have to worry about you’re equipped to deal with things not paper getting soggy in the rain, and if going quite to plan,” suggests Emily. you also want an extra level of safety, the “Having waterproof outer shells, a warm

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layer and some spare socks in a dry bag will make a difference in bad weather, and having a map and compass are crucial in the mountains, if you know how to use them.”

Going with a friend will probably make the experience more fun and keep you safer too. “There may be times that you will drive each other mad, but there will also be times when the solidarity you have will help you both pull through the tough sections,” she says. “These will be the bits that you will look back on and remember fondly.”

|| In remote places, you may struggle to find phone service so out-and-back runs, or a loop, can also provide peace of mind||

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coach || Half marathon training plans

HALF MARATHON PLAN Doubling a 10K seems daunting at first but it’s very doable with the right plan in place. Mix up run distances and speeds, insert a cross-training session here or there, and look after your leg muscles Words: Laura Fountain

Half marathon is the first distance for which training really needs to have weekly shape and commitment

S

tepping up from running a 10K to doing a half marathon might seem like a leap at first but, with the right preparation, it’s a goal that’s well within reach. While a half marathon will see you running more than twice the distance of a 10K (it will take 13.1 miles or 21.1K to earn that half marathon medal – gulp!), 10 weeks will give you ample time to prepare.

For those who have run 10K in the past, but who have fallen out of the habit of running regularly recently for one reason or another, we’ve included a kickstart plan to get you back on track. Just four weeks of regular running will put you in a good position to start your half marathon plan.

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Trainingexplained • Easy = an enjoyable pace (about 50-60% effort) • Fast = this is not sprinting but around 80% effort • 5K and 10K pace = this is your 5K and 10K pace from a recent race • 5K pace -5 sec = 5 sec per mile faster than your 5K pace

• Cross training = anything aerobic that gets your heartrate up, such as swimming, a spin class or gym class, rowing or cycling.

Choose your favourite.

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Temporun Your training plan over the page includes two types of tempo run that will see you running at either half marathon goal pace (HMP) or your 10K pace. Even if you find your goal pace relatively easy for a couple of miles, getting used to it will still train you to run more efficiently at your goal pace and it will help you judge your pace in the race. The 10K-paced tempo sessions are run as longer intervals. These will work you slightly harder to help you become faster and stronger.

Tempo runs aren’t sprints; instead, you’ll increase speed over longer distances

Longruns The biggest run of your week, long runs train your body to withstand the demands of running a half marathon, improve your endurance and build confidence. Although you might look at your training plan each week and think there’s no way you’ll be able to run that far, each time you tick off a long run, your self belief will grow.

Easyrun Easy runs are often underestimated for their contribution to your training. Many runners think the only way to get faster is to run faster. But easy runs provide additional miles in your week which will add to your aerobic fitness. When run at a truly easy pace (as much as one minute or more slower than your goal pace), they can help revive your legs between your harder sessions of the week.

Interval training

The long run is a chance to road test everything from clothing and fuel,|comfort breaks to stamina

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Running shorter, faster intervals does much more than just make you fitter and faster. It offers an opportunity to work on your running form, and digging deep to finish each rep will help build the mental strength that you’ll need in the closing miles – or metres! – of a race.

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Warm up and cool down: essential parts of any half marathon training plan

coach || Half marathon training plans

Crosstraining Aerobic cross training, such as swimming, cycling, rowing or some gym classes, can help build your fitness while giving your legs a break from running. This means you’ll be able to build aerobic fitness and add variety to your week.

If you already include cross training in your weekly schedule, these plans allow you to continue with your favourite activity. If you’re new to cross training, start with 30 minutes and build up to 60 minutes over the eight weeks.

Warmingup Taking time to do a good warm-up is the part of training that many runners skip. Warming up prepares your body for exercise and can reduce the risk of injury. So before you start running, find yourself a flat stretch of ground, around 50m long. Go up and down performing some slow jogging, skipping, high knees and bum kicks for starters.

It’s particularly important to warm up before your faster sessions.

The interval sessions and tempo runs in your training plan will also include 10 mins or 1 mile of easy running before the faster running begins. Take this nice and easy and gradually increase your speed.

KICKSTARTPLAN

SATURDAY

SUNDAY

week 1

Rest

20-min run

Rest or cross train

30 -min run

week 2

Rest

20-min run

25-min run

Rest or cross train

50-min run

week 3

MONDAY

TUESDAY

20-min run

Rest

25-min run

30-min run

Rest or cross train

50-min run

Rest

30-min run

35-min run

Rest or cross train

60-min run

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WEDNESDAY

Spending a few minutes cooling down is an important part of your training. See it as part of the session rather than an add-on. Gradually decrease your speed for the last 5-10 mins of your run, then do some light stretching targeting all the key running muscles: calf, hamstrings, glutes and quads. If you’ve been given any specific exercises or stretches to do by a physio, now is a good time to do them.

week 4

A lapsed 10K runner? No worries, it’ll take just four weeks to get back on form and then you can move on to the half marathon plan opposite. Take it easy and get 10K in the bag first

Coolingdown

THURSDAY

FRIDAY

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I0KTOHALFMARATHONTRAININGPLAN MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

week 1

Rest

3 miles, easy pace

3 miles with 4x 1 min fast, 1 min walk, 1 min easy

Rest or cross train

4 miles, easy pace

Rest or cross train

4 miles

week 2

Rest

3 miles, easy pace

4 miles with 4x 2 min @ 5K pace -5 sec, 2 min easy

Rest or cross train

4 miles, easy pace

Rest or cross train

5 miles

week 3

Rest

3 miles, easy pace

4 miles with 3x 4 min @ 5K pace, 90-sec jog

Rest or cross train

4 miles with 3x 5 mins @ 10K pace, 2-min jog

Rest or cross train

6 miles

week 4

Rest

3 miles, easy pace

4 miles, steady pace with 6x 1 min uphill, recovery jog back down

Rest or cross train

4 miles with 2x 8 mins @ 10K pace, 2-min jog

Rest or cross train

7 miles

week 5

Rest

3 miles, easy pace

4 miles with 5x 2 min @ 5K pace -5 sec, 1 min easy

Rest or cross train

4 miles with 2 miles @ half marathon pace (HMP)

Rest or cross train

8 miles

week 6

Rest

3 miles, easy pace

4 miles with 3x 5 min @ 5K pace, 90-sec jog

Rest or cross train

5 miles with 2x 1 mile @ 10K pace, 3-min jog

Rest or cross train

6 miles

week 7

Rest

3 miles, easy pace

4 miles, steady pace with 4x 2 min uphill, recovery jog back down

Rest or cross train

5 miles with 3 miles @ HMP

Rest or cross train

9 miles

week 8

Rest

3 miles, easy pace

4 miles with 5x 2 min @ 5K pace -5 sec, 1 min easy

Rest or cross train

6 miles with 3x 1 mile @ 10K pace, 2 min jog

Rest or cross train

10 miles

week 9

Rest

3 miles, easy pace

4 miles with 4x 5 min @ HMP, 90-sec jog

Rest or cross train

6 miles with 4 miles @ HMP

Rest or cross train

6 miles

week 10

This plan is for runners who can run 10K or for 60 minutes. If you can currently manage closer to 20 minutes of running, start with the kickstart plan. If you’re only able to commit to three runs a week, skip the easy 3-mile run and pace the remaining runs evenly throughout your week

Rest

3 miles, easy pace

Rest

Rest or cross train

Rest

Rest or cross train

Half marathon

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coach || How I train

What’s the hardest race you’ve ever done?

Probably my first marathon in Dublin 2017. I hadn’t prepared well and was still sore from a mountain race the week before.

I was clueless about taking on gels and nutrition so really hit the wall with eight miles to go.

Despite this being one of my hardest races, it was what made me realise I wanted to focus on the marathon.

the start and will have a snack (a banana) 90 minutes before the gun goes off. On the start line, I have a Revvies 40mg caffeine strip. During the race I’ll take another 40mg strip around mile 13 and a 100mg strip around mile 18. I also take on gels, a carb drink and electrolytes.

What’s your greatest achievement?

I have two! The first is the Dublin 2019 marathon where Where’s your favourite I broke the Welsh national place to train? record and the second is Prior to moving to Norfolk, my London 2020, where I became favourite route was a half-mile the British Champion. Both of lap around a reservoir in the these races mean a lot. Dublin countryside. So many people still because of my national record don’t understand how or why this and it being my breakthrough was my favourite spot to work race that made my Olympic how i train out. Some Sundays I’d do 40 laps dream realistic. London 2020 for my long run but I just and becoming British never got bored of it. .

Champion is so special, but the fact I was an What session do you outsider and had so many love the most? problems with injuries Welsh runner Natasha Cockram is the British marathon It depends where I am leading into the race champion as well as Welsh marathon record holder in my marathon training made it even more so. block. At the start, I really dislike tempos Natasha’s stats (10 miles) but as my fitness progresses they What’s your favourite pre-race meal?

In 2015, while on a scholarship to the University of Tulsa, USA, become my favourite and most rewarding.

I always eat pasta several nights in a row Cockram tore a tendon and was I know that when I’ve done a few weeks of leading up to a marathon. Even if you are told by surgeons she may never consistently good tempos I’m ready to race. racing in a different country, pasta is normally run again. Since surgery, she has proved them very wrong indeed: easily available and is a safe option.

What has running taught you?

BEST PERFORMANCE 2:30:49 Running has taught me so much about myself And your biggest running mistake?

(Dublin Marathon, March 2019) and life beyond running. Growing up, I was Not listening to my body! My biggest downfall Welsh Marathon Record shy and introverted but running pushed me is not knowing when to stop; over my career, I 11th place at 2019 Houston Marathon out of various comfort zones. It enabled me to have suffered with bouts of fatigue and injury 2018 Newport Wales travel, meet and talk to so many people, gain which probably could’ve been prevented if I Marathon Champion an education through a sports scholarship and had listened to my body.

2018 Welsh 5K Bronze Medallist become a well-rounded adult. I went from Natasha is a Revvies Ambassador (revviesenergy.co.uk) being the junior athlete who would barely talk What’s your advice for new runners? @natasha.cockram to my coach because of being so shy to now Set goals, work hard and make sure you listen doing public speaking without a to your body and enjoy it. It’s okay to have bad second thought. days, it’s okay to have rest days. Running is about getting the balance right.

How do you manage Remember it’s supposed to be your nutrition? hard sometimes, it’s supposed I’ve focused on my to feel good sometimes. nutrition over the past If you feel good all the year so finally feel like time you’re probably I have it sorted. On not pushing enough, marathon day, I will if you feel bad all the have breakfast (normally time you’re probably porridge) four hours before pushing too hard.

Natasha Cockram

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kit Shoes || Apparel || Tech

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|| Women’s Running || 53

kit || New release shoes

ESSENTIAL KIT NEW RELEASE SHOES Treat your feet to a new pair of kicks this summer

BEST VALUE New Release Shoes

BrookS Launch 8 £100|brooksrunning.com/en_gb|Tester Geri

I’ve loved running every mile in the Brooks Launch 8. They didn’t need breaking in; they were comfortable from the first step. They are a lightweight, neutral shoe with minimal cushioning, making them a no.1 choice for your speed sessions, although they’ll also work just as well for your everyday runs.

Let’s look at first impressions; these shoes are lightweight with a sleek look and great cushioning. With a snug fit, the upper is

breathable and there’s plenty of room in the toe box. Something about this shoe forced me to focus on my style and technique while running. To sum up, this is a lightweight shoe which offers energy return and a bouncy ride. I love Brooks and cannot fault them; as the slogan says, it’s all about running happy.

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

54 || Women’s Running || JUNE 2021

BEST IN TEST New Release Shoes

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.

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Asics GT-1000 10

Brooks Glycerin 19

The GT-1000 is such a versatile and lightweight shoe, offering a comfortable and stable ride for both neutral and overpronating runners.

This shoe is designed so that overpronators will get all the support they need, but if you’re a neutral runner looking for a more stable ride you too will love this model. The flight foam midsole makes the shoe responsive and reduces the impact on runs. What’s that you say? No more knee issues?

Fingers crossed! I found the test pair to be a superb fit; comfortable straight out of the box and with just enough room in the toe box. I also thought these Asics had good traction on wet surfaces, whether it was grass or gravel. A good, supportive all-rounder.

Such a road running classic. If your main driver is a smooth comfortable ride, look no further. The impact you take pounding the pavements gets reduced with every stride. The super soft DNA loft cushioning fitted my high arches so beautifully that I instantly felt relaxed. Plus the inner sock liner makes these easy to slip on and off, which I love as there’s no faffing with laces for me! I think these are best suited to longer miles though I would recommend going up half a size as I found my normal size 5 slightly tight in the toe box. Nevertheless, these shoes have great stretch in the upper thanks to the breathable mesh 3D Fit. While they are responsive, I like more of a forward traction than these shoes provide but then I remember that it feels so good for the soul to run steady, take in the view and enjoy the ride.

£110|asics.com Tester Geri

£140|brooksrunning.com Tester Caroline

Adidas Ultra Boost 21

£160|adidas.co.uk Tester Laura F

Adidas Terrex Speed Ultra Trail £140|adidas.co.uk Tester Caroline

What an incredible pair of trail shoes! Sadly, the pretty Cloud White/Acid Mint/Screaming Pink colourway option was never going to stay that cool and clean on the trail paths near me. That didn’t stop me thinking I was running with much more agility and speed than normal, largely due to how highly responsive these trail shoes are. The features are impressive too. You instantly notice how light they feel at only 245g. They are not bulky, and the lugs look substantial but not too extreme for the streamline style of shoe.

The mesh upper has abrasion-resistant weldings and my feet stayed dry.

I liked the perforated tongue that aids the breathability and the reflective print is eye catching as well as functional. It’s the performance that keeps these gazelle-like shoes scoring high; thanks to the Boost midsole and Lightstrike cushioning, you get an amazing return on every stride. I would recommend going up a half a size on your normal shoe size as the toe box felt tight on my size 5. Pretty and powerful.

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The latest incarnation of the popular Boost running shoe weighs in at 340g and comes in seven eye-catching colour options. Far from just looking pretty, the upper of the shoe proves to be a total comfort when running. What’s more, it’s made with 50 per cent Parley Ocean Plastic which is created from upcycled marine plastic waste.

The sole of the shoe – where much of the action happens – provides the smooth ride you’d expect from something that looks so pillowy. On a smooth, straight road it will see you cruising along with a little extra spring in your step. The area for improvement, though, is on lumpy pavements when I found it didn’t offer absolute confidence in each stride. All in all, a great shoe for road racing.

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CHAMPION New Release Shoes

JUNE 2021

|| Women’s Running || 55

kit || Accessories|| Underwear

ESSENTIAL ACCESSORIES Sometimes the best kit sits in the miscellaneous category

Bearhug Calf Sleeves

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CHAMPION CALF SLEEVES

£35.99| S-XXL| getabearhug.com Tester Sarah

Cimalp Run Light Socks £9.15| cimalp.co.uk Tester Caroline

These socks are super lightweight, featuring seamless technology to avoid hot spots from chafing. The heels and toes are both reinforced for extra protection too. You can find socks with more compression and support but for the price these socks offer great breathability and function well. The colour options could be better; the running sock is becoming such a statement design piece. However, these are a great sustainable product, are quick drying and work well at eliminating foot odours.

The Bearhugs are cosy and suitable for more than just running, designed to be worn for long periods either working out or resting. They can also help with pain relief and recovery from aches and muscle soreness. From the moment you put them on, they’re really comfy, they don’t rub, irritate or crease. Another bonus is that they’re made from a renewable source; bamboo charcoal yarn. Their design features micro gaps to allow breathing and eliminate sweat build-up. And they are scientifically proven to increase blood flow by more than 40 per cent over other supports. They’re quite thick so they may be a little warm for scorching summer runs, but could be a great recovery tool post event or in the evenings. They look fab, fit well and I did recognise and welcome the support.

Highly recommended!

HarrieR Helvellyn Carbon Z-Poles

SAyskY Cap

£69| harrierrunfree.co.uk|Tester Tina

£31| saysky.dk Tester Tina

The extremely lightweight and strong Helvellyn poles are an excellent choice for ultras or walkers who like ascent. When stowed down and carried on a pack they aren’t going to weigh you down (they easily fitted in to the rear pocket of my backpack as well as in the front side loops) and you can use one hand to flick the locking mechanism open, and easily secure their strong metal lock with just one hand, too.

There’s a chunky, well-padded handle with fleece-lined straps so they won’t irritate your wrists. Brilliant for good posture and extra propulsion on the ups, they’re great quality and will perform exactly how you to expect them to. The price is extremely competitive, too.

56 || Women’s Running || JUNE 2021

BEST INPOLES TEST

A reversible cap: brilliant! One side is bright and patterned, and the other a lighter shade to reflect heat away from your head. It’s incredibly comfortable, and is easily adaptable with a sliding strap at the back, so you can make it very small, and get a tight fit for when you’re running downhill on windy days. It packs flat, and I’ve thrown it in the washing machine and it’s come out fine too. An essential summertime accessory that you can wear all day long, and it will protect you from the rain too.

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ESSENTIAL UNDERWEAR Getting your next-to-skin layer right is crucial for runners

BP3 Susie Sporty Hip Hugger £18| S-XXL| bp3underwear.com Tester Esther

Brooks Dare Crossback Run Bra £55| 30AB-40DD/E| brooksrunning.co.uk| Tester Claire

This Brooks bra is so light and flexible that, on first inspection, I expected it to be a bit flimsy and unsupportive, but don’t be fooled, This bra is expertly designed with a sleek, streamlined style and with the support of built-in moulded cups that lift you up and hold you in. The bottom band is integrated fully into the bra, offering support where you need it. Its free-cut construction for visible shape and a streamlined silhouette that contours to your body gives you a smooth, chafe-free comfortable wear. The straps are super soft with no harsh edges or bulky plastic adjustment which prevents any uncomfortable digging in, and back or underarm bulge. I really like the bra’s cross-back design with pullover style which makes it simple to get on and off, and the sizing is pretty inclusive too.

I’m a period pant convert. There, I’ve said it. And not just any period pants either: BP3 do a brilliant line in sporty pants, including a bikini brief and these beautifully bum-covering numbers, both with a scalloped edging that a) looks cute, and b) banishes VPL under your tights. The fit is snug, the fabric is smooth and forgiving, and they feel lovely next to the skin: even without the period pant protection, these are a great long-run essential. No more cotton knicker chafing – which is a very real thing. But with the protection, you can run happily on your period without worrying about leaks, or having to faff about with shifting sanitary towels or overflowing mooncups. And yes, that makes them perfect for wee leaks too. If a pair of pants can remove one obstacle in the way of women running, then that’s cause for enormous celebration from us.

BEST INpants TEST

Ellesse Raberona Iceni Hipster £22| XS – L| icenisilver.com Tester Geri

The Iceni Hipster is a great choice for period knickers, and perfect to wear under low-rise sports clothing such as yoga or Pilates leggings or running shorts. The cut is flattering and the design so comfortable. Period knickers have an integrated absorbent pad; a great idea that lets us carry on with our everyday activities when we’re on, with no stress, no odour and no leaks.

Check out the website as there are lots of different styles for you to choose from.

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£24.99| 6-16| zalando.co.uk Tester Caroline

This bra top looks pretty on first opening, but for me it really didn’t function well as a running bra.

Primarily because, even though I was testing the XS, the top failed to support where it needed to. Even runners with small boobs appreciate a sports bra that fits well.

I love the acid bright colour and the wider band is comfortable, but the straps felt too long over the shoulders which resulted in a low scoop that meant I had to pull the band lower down, leaving zero support and an unflattering flat bust. It was a shame as the back line looks great. Not good for body confidence!

JUNE 2021

|| Women’s Runnin Running || 57

kit || Shorts || Cross-training || Long-term test

ESSENTIAL SHORTS A shortcut to find the holy grail of run shorts

TalA Hosta Shorts £30| XS-XL| wearetala.com Tester Tina

BEST INSHORTS TEST

You’re guaranteed a great fit with the Hosta shorts, and when they’re on they look appealing for two reasons.

They’re more fitted at the top, so they literally suck you in over the area you need it most (thank you), but without feeling they are pushing on your belly. They also give a super silky smooth fit on your bum so the shape is spot on. Tala is bang on trend with its eight beautiful colours to choose from, and you can get a matching sports bra too, which is a bonus. I liked the fabric for its non-sweatiness, and I also liked the zipped rear pocket that’s large enough for most phones. This has been a new brand for me to try and I’m impressed with them so far.

Craft Adv Essence 5” Stretch Shorts £40| XS-XXL| craftsportswear.co.uk Tester Claire

These shorts from Craft are perfect for your intense workouts on hot summer days. They are super lightweight, well ventilated and are extra quick drying, brilliant at wicking sweat away and preventing chafe from becoming an issue. They are nice and stretchy with a lovely smooth feel against the skin as you move. The elastic waistband with integrated drawstring keeps everything in place nicely. I really like the slightly longer length of material on the inner thighs as it prevents your thighs from rubbing and becoming uncomfortable on sweaty longer runs.

Classic, and reliable.

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Proviz PixElite Lycra Shorts £39.99| 8-16| provizsports.com Tester Emma

These are rather snazzy! Stretchy, super comfortable Lycra with an adjustable waistband and the oh-so-coveted rear zip pocket.

A lovely pop of pink trim helps them to stand out along with the reflective trim for extra visibility. Size-wise, they seem to come up a bit on the small side which might be something to bear in mind but, that aside, they’re a good pair of running shorts.

AsicS 3.5in Short £35| XS-XL| asics.com Tester Claire

A gorgeous-looking pair of running shorts from Asics, and the quality and comfort is top class too! Designed with a higher waistband (which is super soft) and integrated drawcord for easy adjustability, there is no rub, rise or fall during movement while wearing these. The material is very lightweight, soft and silky and feels wonderful against the skin. The shorts have some handy features such as the credit-card-sized back-waist pocket (perfect for your keys, inhaler or a gel or two), and the reflective bars on the back and on the Asics logo provide improved visibility when running in low-light settings. They’re available in four colours, but for me the peach colour is perfect for summer runs or gym sessions.

CROSS-TRAINING ESSENTIALS Upgrade your kit cupboard whether on the bike, at home or by the sea

PolaR Sense Optical Heart Rate Sensor

Long-distance TEST

Geri has remained impressed as she’s upped her mileage in the Glideride 2

£79.95| polar.com| Tester Sue

BEST IN TEST CROSS-TRAINING DryrobE Advance £150| dryrobe.com| Tester Claire

For a long time, I’ve been envious of my friends at events looking all cosy in their robes. The Dryrobe Advance is designed so that you can get changed anywhere (cue no more awkward costume changes on the beach) and, because it’s large enough to pull your arms inside and get changed, at first glance it looks ridiculously big. You can leave it on over your clothing or wetsuit and re-use multiple times without it feeling wet or cold.

Its fleece inner wicks water away from the skin keeping you warm, dry and snug.

DHB Cycling Moda Top £50| wiggle.co.uk Tester Claire

Made from luxurious fabric, this jersey is super soft to wear. It hugs the skin and is just so comfortable.

Although it isn’t a compression top, it has a slim fit that moves and stretches with your body as you ride. Lightweight and fast-wicking, it’s good for summer temperatures, keeping you cool, dry and comfortable. The three vertical pockets and a handy fourth zipper pocket ensure there is plenty of storage room so you can be well prepared even for those all-day summer rides.

With its huge range of colourful designs and patterns that certainly catch the eye, the dhb Moda range is definitely one to consider.

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This seriously impressive heart rate monitor will take your training across all disciplines up to the next level. Providing you with multiple ways to both view and record your workouts, it’s a great tool to ensure you remain in your specific heart rate zone, and will help you train more strategically. You can wear it anywhere to suit the sport you’re doing; on your temple, lower arm or upper arm, and you can even detach the sensor from its holder and wear it under tight-fitting clothing.

Link to the brilliant Polar Flow to get all the data you need to enhance your training, or choose to automatically sync data to other devices such as Strava or Training Peaks. This is so much more accurate than a wrist-based heart rate monitor, so well worth considering if you’re looking to upgrade.

ASICS Glideride 2 £145, asics.com

Another month of running in these shoes and I’m still feeling lots of love for them. There’s no getting away from it, the Glideride 2 is a pretty sleek-looking shoe. A bit stiff to put on, maybe, but apart from that this shoe has performed well and ticks all the vital boxes for a performance shoe.

The shoes continue to push me to work hard on the road and my technique has certainly improved since wearing them. A super lightweight and bouncy pair of shoes that I really enjoy running in.

TRX Home 2 System £179.95| store.trxtraining.co.uk Tester Tina

The Home2 System comes in quite a compact box that unpacks to give you one suspension trainer, a suspension anchor plus a door anchor, so it can be used at home or when travelling. I’m lucky enough to have two hooks mounted on brick in different places in my garden, so set up was instant; I just had to clip in the large carabiner from the suspension trainer and I could get going. You don’t have to set yourself up with a tutorial either, as you can easily follow the seven simple movements given on the wall poster. Flip this over and you’ve got a warm-up, a workout with two rounds and a cooldown. Great all-body training.

JUNE 2021

|| Women’s Running || 59

kit || Group test

GROUP TEST TOPS The cream of the crop when it comes to vests and tees

CrafT Adv Essence SS Slim Tee

SayskY Shaka Combat Singlet

€29.95|XS-XXL|craftsportwear.com Tester Geri

£44|XS-L|saysky.dk Tester Tina

When you buy Craft running gear you are guaranteed such a high quality. I love the blue of this top but there are other bright colours to choose from too. It has such a flattering cut, it’s really soft on the skin and no matter how hot I was or for how long I ran, I stayed comfortable. It’s going to be ideal for summer days, which will soon be with us. The material is breathable and fast drying and gives a great fit; I loved the style and length. This is a lovely top at an affordable price.

Proviz Classic Singlet This is a simple running singlet that does exactly what it says on the tin. It’s made from lightweight, breathable fabric with a high-viz trim for night-time or early-evening runs. I’ve got one in Sky Blue; with spring officially here, it’s given my kit just the boost it needed.

There’s so much to love about Saysky kit; the simple fit, the understated style, and the beautiful fabric that feels so good against your skin. The new Shaka Combat Singlet in purple is a gorgeous top.

It’s kit that’s so easy to wear; the fit around the underarms is loose as is the racer back style, and I love this year’s brighter prints and bold captions.

It’s a bit pricey, so it’s worth taking time to find the right design for you. You want to get the right racing kit so you can shine this summer.

AsicS Sakura Crop Tee

Cimalp Vest Opale F

Craft ADV essence singlet

£17.96|XS-XL| cimalp.co.uk Tester Caroline

€25|XS-XL|craftsportwear.com Tester Claire

£32|XS-XL|asics.com Tester Laura I’ve loved testing this top. Not only on my runs but for strength workouts and even with a pair of jeans. The coral pink colour is great for spring but it’s also available in a cool slate grey should you wish. The material is not only moisture wicking but so super light that it dries almost instantly, leaving your skin feeling fresh. The shorter length of this tee also allows for generous airflow and the mesh panel down the back, with the reflective detail, is the icing on the cake. The wide crew neck sits nicely on the shoulders; a flattering neckline ideal for those of us who dislike anything too restrictive around the neck. The added bonus is knowing that this ASICS fabric is made from more than 50 per cent recycled material.

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£19.99|8-16|provizsports.com Tester Emma

This is the summer holiday run vest we need when we finally get to go away. It’s super breathable, lightweight, features sun protection and dries quickly, so really good for packing away in the suitcase.

Made from CIMAFRESH fibre which prevents the build-up of bacteria that leads to bad smells, this will see you from the gym to the beach for a run; it’ll keep you cool in both senses of the word. I loved the hidden side seam pocket too, which is perfect for a locker or front door key. The sizes come up small so you may want to review your usual size.

These Craft Advance vests are great for everyday training. The material feels lovely, light and soft against your skin and the loose fit is non-restrictive and allows the garment to move freely with your body as you run. The mesh detail ensures fantastic ventilation and moisture management, keeping you dry in warmer temperatures. I really like the scooped racerback design which is very flattering. Great quality at an affordable price and available in lots of colours.

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AsicS Sakura Vest £21.99|XS-XL|asics.com Tester Laura

ZEROFIT Coolweave base layer £50|S-XL|tesco.com|zerofit.co.uk Tester Esther This super-stretchy baselayer is a versatile top that’s perfect for this in-between-seasons weather.

Made in smart EVACOOL fabric and designed to keep you cool, it pulls down over your hips, and the sleeves are lovely and long. With a skintight fit, you can layer it under a looser tee (which is what I did) or jacket on colder days, and it really does have the effect of keeping you cool as you heat up.

Other boons are the UPF50+ rating and the fact it packs up small. At the moment, all items from Zerofit are unisex, which is fine for this top, but it would be great to see more inclusivity in terms of sizing and some female-specific items in the range.

This lovely vest from the ASICS Sakura range boasts serious moisture-wicking properties, drawing the sweat efficiently away from the body and drying super-fast so your skin feels cool and dry even after the most vigorous workout. The entire back of this vest is a mesh fabric, allowing the air to circulate freely, getting you even more ventilation. The reflective detail on the back is also a welcome safety addition if running in the dark or low light. The cut is flattering and the neckline is not too low and certainly not so high that you feel restricted. The generous cut around the arms is definitely welcome for air flow and I got zero chafe from running in it. The fact that this vest is made from 50 per cent recycled material confirms what you already know; you’ve made an excellent choice in choosing the Sakura.

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CHAMPION

Craft Adv Essence LS Tee £30|XS-XL|craftsportswear.co.uk Tester Caroline This long-sleeved tee comes in many different fresh colours to suit your mood and vibe but for me the sleeve length seemed to be short for a long sleeve. The fit is relaxed and the body length is relatively long which I like. There are breathability panels under the arms and shoulders which aid movement and do the wicking work. This would suit someone who likes to cover up on a summer run but doesn’t want to feel too hot. It also washes well and dries quickly.

tops

F&FATTesco Black 2-in-1 vest £12.50|6-22|next.co.uk Tester Claire This top has a great pattern and design. It’s really flattering, and you can either wear the inner vest and top together or separately. With its subtle colours, it’s easy to mix and match with your other run gear, and there are matching leggings available in the collection should you fancy doubling up. The fabric is smooth against your skin, it’s quick drying and the four-way stretch ensures no restriction. I’d prefer more support around the boobs for running, but that doesn’t take away from the fact that this bra and top set is perfect for home and gym workouts. Above all, it’s functional, feminine and modern and such a bargain price.

BEST VALUE AL tops

CEP Training Tank

stolengoaT Baselayer

£34.95|XS-XL|cepsports.co.uk Tester Sue

£35|XS-XXXL|stolengoat.com Tester Tina

This is my new favourite training top. Made from 100 per cent polyester, it feels very light and is really efficient at wicking away moisture and body heat, leaving you feeling fresh and dry, even on the hottest run. The design is flattering; the slightly longer length worked for me, there’s some nice detailing at the V shape on the front, and I particularly liked the racer-back style. In all, it’s a great addition to your summer running wardrobe.

Ideal for all those hot summer runs that are beckoning, and very useful under other layers for more chilly days, This in-your-face addition to your fit kit is bright and vibrant and there’s a four-way stretch to the lightweight AirMesh material. It fits true to size under the arms and around the neck and is so thin that sweat wicks away from your skin instantly. The feminine fit is lovely, but it’s a winner due to the comfortable fabric that does a brilliant job at keeping you cool.

JUNE 2021

BEST IN tops TEST

|| Women’s Running || 61

KIT || Best in tech

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

ADDSFIT Mini Portable Massage Gun

Garmin Lily

£79.99|amazon.co.uk|Tester Holly

£179.99|buygarmin.com Tester Sue

The Addsfit mini gun deserves a mention for value alone – this is the most affordable recovery tech I’ve come across. What sets it apart from its competitors is its material: the pure aluminium makes it hygienic, easy to clean and adds some power and weight. Despite this, it’s still incredibly light, weighing in at just 370g while delivering 27lbs of percussive power to your massage, which is very welcome after long runs. It comes in a practical carry case, too – small enough to pack into a gym bag with ease – and includes two interchangeable heads and three speed settings.

Abbott Supersapiens €160 for a 28-day trial supersapiens.com|Tester Sue

Supersapiens is a clever technology that works by using a biosensor worn just under the skin on your upper arm.

Application is simple and painless and a video on its app talks you through the process. By using the app, you can view your body’s molecular glucose data in real time. This helps you to fuel your body correctly for peak performance and progress your training. The data builds up over time enabling you to see how the resulting changes in fuelling have an effect on training and performance. Clever!

Lily is a stylish smart watch, which has different functionality to others on the market. Features include menstrual and pregnancy tracking, and a body battery which is a great feature for monitoring your energy levels.

Plus points aside, there were some features missing from this watch, most notably the fact that it has no built-in GPS. There is also no music storage functionality and you can’t do contactless payments either; unexpected on a watch of this price point.

YBell Neo 4-in-1 From £53.99 for XS|strongerwellness.com|Tester Tina

If you don’t have much space for your home workout kit then this 4-in-1 weight is going to be a brilliant addition to your home gym. It’s so much easier to use than standard dumbbells due to the design, the way you can change how you grip it, and the way the weight sits in your hand as you use it. For example, if you hold the Neo in the centre it will work as a dumbbell, if you grip it at the bottom it will work like a med ball, and you can also use it as a push up bar. The beauty of it is that you’ve got everything you need for a runner’s strength workout right there in your hands. When you have time, check out Ybell’s app for details on workouts and don’t forget, the Neo comes as a single so make sure you add two to the basket if you want a pair.

BEST IN TECH TEST

62 || Women’s Running || JUNE 2021

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IN FOCUS || ZAAZEE

IN FOCUS

ZAAZEE

Bigger doesn’t necessarily mean better. In the first of a series of articles focusing on the smaller businesses supporting runners, we take a look at ZAAZEE. We already love this independent activewear brand for its quality and its style, but we wanted to find out how this small business thrives alongside well-known brands. We spoke to founder Deborah Todd to find out Words Esther Newman

D

eborah Todd launched ZAAZEE in 2014. As a keen fitness enthusiast herself, she wanted to help women feel empowered to do more sport, and to look and feel great in quality sportswear in which performance, fashion and functionality would all come together.

We’ve always been keen admirers of ZAAZEE, and we wanted to talk to Deborah about what sets her brand apart, and how she’s weathered the Covid storm.

Deborah takes care when expanding the ZAAZEE range; the quality, style and performance have to be 100% right

“As a mum, quality and affordability was important,” she explains. “We want to make quality, awesome and nocompromise activewear that lasts and doesn’t go out of style. We have stayed small purposefully, and always offer a personal touch with a range of ideas to support women, including a Facebook group and regular content.”

In terms of design, how does a product make it from sketch to reality?

“Our ZAAZEE designs are born from years of planning,” explains Deborah. “I love bright colours and some of our best-selling styles and pieces are ones which have been out there for years. We regularly take popular designs and give them a new twist rather than reinvent the wheel. Our racerback top, for example, has seen new fabrics and slightly improved cuts, so customers get something new while knowing they still get the same quality. Having worn sportswear my whole life, I want to continue to look and feel good in brilliant kit and so I always make sure I pass that ethos to my customers; basically, I make gear that I want to wear!”

So what makes ZAAZEE different from other sportswear manufacturers?

“We offer slow fashion, not throwaway gear,” says Deborah. “The quality is second to none. The fabrics are not cheap and the testing process is rigorous. We have manufactured products in Italy, Spain, Portugal and the UK. We have looked at China,

NEW! Evelyn top £47 Deborah Todd likes to test all her products herself – and here she is with her latest launch. This stylish top is due in June. Created from power mesh and sustainable black technical fabrics, it’s stunning enough to wear out and about, as well as for your run.

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ZAAZEE || IN FOCUS

Alice Bra from £35 After listening to customers, this bra has been designed with or without pads for maximum flexibilty. As Deborah says, the small things make a difference.

Aria City Blue Limited Edition 2021 £40 Recently awarded a Spring Essentials award, this round-neck, rolled-sleeve technical t-shirt has a relaxed fit and scooped hem. Created from sustainable Italian technical sportswear fabric, it was designed in Manchester and is manufactured in the UK.

and some of them are cheaper but don’t offer the same value, and that will always come first.” The other point of difference is ZAAZEE’s focus on running. “We’ve always been popular with runners,” says Deborah. “They love our fabrics and the quality. I’ve heard all sorts of wonderful stories from our customers, including one couple who got married wearing our kit on a half marathon!”

And running a small business must come with its fair share of challenges, right? “Brexit and the pandemic have

womensrunning.co.uk

both have had a really crazy effect,” Deborah explains. “The pandemic drove sales online as people turned to working out at home, but it also meant we couldn’t re-stock easily and the small fabric houses we work with were finding it challenging to meet demand.

Brexit has meant it is even more expensive to manufacture in Europe, so we’ve been working in the UK with some new factories, which has been successful.”

So, how does a beautiful minnow like ZAAZEE keep ahead of the curve, and compete with the big fish? It’s all about quality, sustainability and a long-term view. “Although we make all our garments with timeless style in mind, we also aim to be modern and functional,”

says Deborah. “Some of this year’s colours are new from the fabric houses and we’re using more sustainable materials too, which fit in with our slow fashion ethos.

Our fabrics are good quality and the pieces last and last.”

“Success to me is measured in the satisfaction levels of our customers; even though we are small, they know that when we do launch something, it will deliver. Not all brands can guarantee that, and we are always so proud of our quality pieces and the impact that great kit has on our customers and their confidence. We have worked hard to make quality products and we’ve achieved some fantastic awards.”

Head to zaazee.co.uk and find out why so many runners love ZAAZEE.

|| We want to make quality, awesome activewear that lasts and doesn’t go out of style||

JUNE 2021

|| Women’s Running || 65

We put mymo, a new wearable tech, under the spotlight to find out how it helps you select the right running shoe for you, preventing injury as a result Words Tina Chantrey

mymo F

ounded by Craig Downs, mymo is short for ‘my motion’ and its goal is to help you understand your gait and how your foot transitions during exercise. “I visited my local running store and spoke to a salesperson but the shoes they recommended weren’t right for me, and I ended up getting injured,” Craig told us. “While I was out injured, I thought there must be something on the market that you could buy which would help runners, like me, to find the right shoes, and there wasn’t.”

The running shoe market is extremely complex and confusing, with thousands of new shoe models and different technologies on sale. “To buy the right type of shoes, you need to understand your running gait, but why do you have to go into a running store or clinic to do this?” asks Craig. “Not only is

66 || Women’s Running || JUNE 2021

it inconvenient, particularly times as you like in the comfort of your during the pandemic, but people own environment; at home, in the gym, sometimes like to shop online. I created at the park or down at the track. mymo to provide a solution to all of this.”

The mymo team collaborated with Northumbria University to develop Let AI do and test the AI the thinking algorithm which, mymo measures Craig believes, your gait and gives customers uses an artificial confidence intelligence (AI) in buying the algorithm to match product. As part your running style of their research to the latest shoes and development, on the market. mymo was tested What you’re getting from mymo is on over 400 runners. “At the moment, quick and instant access to real-time the AI algorithm is performing at a gait data and a quick link to all the staggering 94.6 per cent accuracy for latest shoes suitable for your running running shoe recommendation, and we style. It replaces traditional in-store gait expect this to rise as our database of assessments and you can use it as many users expands.”

|| The AI algorithm is performing at a staggering 94.6 per cent accuracy for running shoe recommendation||

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mymo || RUNNING

TECH

How mymo uses your data Capturing data

mymo sensor

Smartphone receives data

If you’re frustrated with finding the right type of shoes for you, and are tired of what can be an expensive process if you buy the wrong pair, mymo is a very cheap alternative.

“In my case, it was all the ongoing costs of physio and then eventually, the cost of purchasing the correct type of shoes that led me to develop this tech,” says Craig. “I wanted to develop an innovative solution that not only helps runners, but is consistently accurate, independent and impartial; we don’t push any particular brand or shoe and customers are free to choose which shoes they want to buy and where to buy them from.”

Shoe type: neutral

Gait feature extraction

Neural network classifies shoe type

Smartphone output

down, side to side, and forward and backwards. There’s also a gyroscope to measure the tilt and roll of your foot.

All you have to do is ask the app to pair with the sensor and then you’re ready to get going testing the footstrike.

When you start the test, you stand still for about 10 seconds while the sensor calibrates, then you run for 50 seconds.

It’s important you run on a long smooth surface, and in a relaxed, natural manner – there’s no need for speed in this test.

Important to note here too that you’re not running in trainers; it’s just you and your socks, with the mymo sleeve on one foot. Running barefoot is essential, to gauge the most natural measurement

How mymo works When you buy mymo, you’ll receive a small package with a sensor and a specially designed mymo sock to place it in and wear. The mymo sensor connects to your phone (iOS and Android) via Bluetooth and the accompanying app will guide you through the process of testing your gait.

The test is easy and quick. Download the app, put the sensor in the sock and place it on one foot over your existing sock. The sensor will be sitting on top of the talus joint in your foot, the best place to get readings of your footstrike pattern; whether you pronate (roll your ankles inwards as you strike the ground), supinate (roll outwards) or run neutral.

The sensor includes an accelerometer, measuring how your foot moves up,

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Slip the mymo sleeve over your sock and pop the sensor in the pocket

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|| Women’s Running || 67

RUNNING TECH || mymo

The ability to re-test your gait whenever you want is useful if you’ve been working on changing your footstrike in training

“I’ve had my fair share of injuries” Gillian Manford, 39, a solicitor, lives in Newcastle upon Tyne “I started running in 2014 and run for Gateshead Harriers Athletics Club.

Some of my running achievements are doing an 18:05 5K within a year of having my second son, Arthur, and I also won the Run Northumberland Big 10 in 2019 in a time of 63:46. I also ran a 1:22:57 at the Brass Monkey half marathon in 2020.

“I bought mymo for two reasons. I am susceptible to injury, so the fact mymo helps me find the right type of shoes is ideal.

I’ve bought shoes in the past that have not been right for me. The other reason is that it’s convenient. Being a mum and working full time, I don’t have much spare time so I like the fact you can use it at home or at the park. I don’t have time to go into a running store; my weekends are spent with my boys, taking them to football or parties.

“I was really keen to try it out because, believe it or not, I don’t actually know what my gait is. I’ve been into running stores in the past and had different experiences. One time, I ran on a treadmill while someone watched me but running on a treadmill doesn’t feel as natural as running outdoors.

“I did the mymo test in my street as it’s a flat road and quiet. It was easy to use and quick too. I was impressed with the range of shoes it suggested and it included some of the trainers I already use so that gave me reassurance that I’m running in the right ones. I also bought a pair of racing shoes that was recommended, and I can’t wait to wear them once races start up again.

“I’ve recently had a niggle with plantar fasciitis and found a really useful video on the mymo app which talked me through some exercises to do at home. And I’ve also done some of the app’s strength and core videos including stretching, balance and ankle stability.

“I’ve recommended mymo to friends. It does what it says on the tin and more. It’s easy to use, convenient and it has given me reassurance that I am wearing the right shoes. I’ll use it whenever I’m thinking of buying new ones.”

68 || Women’s Running || JUNE 2021

of your gait. Repeat the process on your other foot and you’re all done. (Expect passers-by to comment! I was asked if I was okay when I was running in my socks up and down a local path.)

The sensor measures your gait and pushes your data, via your phone’s connection, into the mymo cloud. Inside the cloud is an algorithm that extracts your data. This algorithm understands the key characteristics of what footstrikes look like – it recognises pronation, supination and neutral running – and it uses AI to crunch your information and compare it to other users.

The result is a recommendation of shoes that are designed for your running gait. My results were what I expected; I heel strike and pronate, more so on my right foot. When I looked through the comprehensive list of shoes recommended for my gait, I was relieved to see several shoes I run in regularly.

Phew. I also have some new options to explore too.

The AI in mymo is trained to match up your data. It looks at right and left foot strike, contact time and pronation to give an overall shoe recommendation.

Once your test is done, you will only get recommendations based on your data, so if you heel strike, and need support shoes, you’ll only be shown support shoes. Then you can adjust the filters, such as price and colour, depending on what you’re looking for. To reiterate, mymo is not The tech crunches the data collected by the sensor and the results are in!

womensrunning.co.uk

mymo offers advice and training through its app

No shoes required for the mymo test.

Just strap it on to your sock and run on flat ground

linked to brands, so there’s no hard or soft sell. It’s all up to you! Filters include price, brand, model, fit, weight, colour and heel drop.

The other big wins The test itself was a big win for me. It’s easy and convenient because you can do it where and when suits you. Every time I’ve bought shoes in a shop, I’ve felt awkward and exposed when I’ve had to run up and down the street while the assistant watches me. As long as the stretch of ground you run on for your test is flat, you can test with a mymo anywhere. For those new to running, who may be even more self-conscious than me, this is going to be a big plus.

You can also repeat your gait analysis however many times you want by redoing the test. If you’re injured, have lost weight, are working on changing aspects of your running style, or have a block of time away from running, you can re-test your gait whenever you want.

The app continually updates the shoe models that are available to suit your gait, which is useful as seasons change. No more walking into a shop and waiting for someone else to decide what will suit you; your gait analysis and your choice of running shoes are totally in your hands for the first time – well, in your feet to be precise!

Subscribe for more For a monthly subscription of £3.95, mymo customers gain access to the wider

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|| If you’re injured, have lost weight, are changing aspects of your running style, you can re-test whenever you want || Filter your results by brand, price and range of features

mymo run ecosystem – called mymo plus – a platform providing runningrelated advice and content including a virtual physio and sports therapist. They give advice and guidance on runningrelated injuries, strengthening exercises, core and strength workouts and you also get access to a qualified coach who can give you a personalised training plan to help achieve your goals and PBs. For example, you can do a Pilates class, or join in with physio-led exercises or ankle stability videos. You can talk to a sports therapist about typical injuries and get exercises to do at home. With the mymo subscription, it’s a bit like having a specialist running coach on tap; one who’ll help you develop a personalised training plan and provide content to improve your performance. The only downside I can see to mymo is that it’s more tech in my life and less human contact; but for many of us – particularly during lockdown – mymo offers a good solution to the gait analysis conundrum.

“Our mission is simple,” says Craig.

“It’s to help runners find the right type of running shoes.” We’re excited to see how this brand grows in the next few years. mymo is available to buy now for £59.99 only at mymo.co.uk

mymo plus For a subscription of £3.95 per month, you can access loads of content in the mymo app, once you’ve completed your gait analysis.

What’s included • Value-added running and training content based on customers’ feedback.

• Physio-led strength and core videos.

• Weekly Pilates classes for runners from beginner, intermediate to advanced level.

• Injury prevention videos and exercises you can do at home.

• Access to a sports therapist to ask questions about particular injuries if you can’t see your own physiotherapist.

• A personal coach who will devise a training plan to help you achieve your PBs. • Forums – coming soon: where runners with a similar gait will be able to connect and share experiences with their shoes.

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advertorial || Thule Glide 2

A buggy designed for

RUNNERS The Thule Glide 2 makes regular runs a reality for busy parents

R

emember how it felt before children? If you wanted to go for a run, you just went for a run. Life is very different with a toddler – but what if you could just bring your kid along for the run? What if you could put on your shoes, put the little one in a comfy buggy – and get going?

Fast, lightweight, with large 18-inch wheels (the front of which is fixed) and room for your kick stride, the Thule Glide 2 is designed for parents who run on all different types of terrain, safe in the knowledge that their precious cargo is comfortable and secure.

Built for children and parents

Record-breaking baby buggy

Packed with intelligent design features, the Thule Glide 2 is fully adjustable and has a comfy padded harness which fits perfectly. The ventilated canopy protects your passengers from the elements, and the rear suspension also means your child can relax and enjoy the ride bump-free, while the padded seat reclines to allow on-the-go naps.

At just 10kg, the Thule Glide 2 is easy to manoeuvre on any surface. What’s more, the one-handed compact fold mechanism makes storing it and carrying it a breeze. With its light, aerodynamic and runner-friendly design, you also get speed. Running with a buggy does add some resistance and, while you can expect your running speed to be slower while pushing, this Thule running buggy has proven its high-speed potential; it even made it into the Guinness World Record books for fastest marathon or half marathon while pushing a buggy.

The baby purchase you won’t regret. It’s ticket to rediscoverinyoguyor love of running ur

Get going from an early age Parents can run with their children as early as six months of age, although you should always consult your doctor before running with children under one.

Choosing the right buggy for your child comes down to lifestyle and personal preference. Some parents want an all-in-one buggy

70 || Women’s Running || JUNE 2021

|| No more tag-team parenting needed; the right buggy allows you to stay active and take baby along for the ride|| that can be used as an everyday pram as well as a jogger, while other parents prefer to use a jogger as a secondary pram. Make sure you know exactly what you need it for before deciding on the right one for you.

We know that running is important for physical and mental health, and if you have little ones, investing in a proper running buggy such as Thule Glide 2 will pay back time and again. No more tag-team parenting needed; the right buggy allows you to stay active all year round and take baby along for the ride!

The Thule Glide 2 is available now. Find out more at thule.com

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The Thule Glide 2 has been designed to make the running experience as natural as possible, with an easy-to-use brake and wheels that don’t get in the way

THE ANATOMY OF THE BUGGY

Stay in control

Ride in comfort Reclining seat with convenient one-handed recline

Integrated twist-hand brake provides speed control on hilly terrain

It’s about comfort and performance

A great view Multi-position canopy with side ventilation and peekaboo feature so you can keep an eye on your child while you run

The right height Ergonomic, adjustable handlebar ensures comfort when running

Visible at all times

Light and fast

Improved visibility thanks to reflective rims on all wheels and reflective edge on canopy

Ultra lightweight design at only 10.8kg/23lbs

womensrunning.co.uk

JUNE 2021

|| Women’s Running || 71

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bootcamp Try Zumba || Summer fitness workout || Prevent & protect

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|| Women’s Running || 73

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Y D O B womensrunning.co.uk

Zumba || bootcamp

he Zumba craze first swept these fair shores a decade or so ago and its core target market – if you missed it – is energetic women who like to work up a sweat and get a feel-good afterglow from their exercise. Now, despite fitting the demographic perfectly, some people like me held this new exercise class at bay for as long we could, thinking it was not quite for the likes of us serious runners.

A little bit naff, maybe? A bit middle aged? A bit too fun? We all know it’s not real exercise unless you want to barf into your runners’ belt when you finish, right?

Well, more fool me for wasting years with my snobby runner’s nose pointing into the air, arms crossed and trail shoes on. Once I gave it a try, I was hooked; to be honest, for the first six months I was just intent on getting the moves right and remembering them from week to week. And by then, I was smitten.

So I’m here to persuade you that it’s okay – in fact, it’s good – to have a frivolous activity like Zumba to complement your oh-so-serious running. I mean we all need a fun friend, don’t we? You know, the one who asks the DJ to play Superman by Black Lace, the one with the ill-advised karaoke habit, the one you always invite if you’re in need of belly laughs.

We all know we should mix up our running sessions with cross training. If bootcamp or cycling isn' t your thing, give Zumba a go

T

MAIN IMAGE © TIM

So, what is Zumba?

There are all sorts of classes in the UK, from Zumba to Zumba Gold, Zumba Sentao, Zumba Toning and Zumba Step , but you don’t need to know much abou t them. Here’s Zumba.com’s description of what Zumba is: “Sessions include plen ty of energetic, simply-choreographed routines set to varied and engaging dance music including disco numbers , speedy jives or cheeky charlestons… it’s NOT a strict dance class so no need to worry about perfect moves. It is a total workout though; combining all

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womensrunning.co.uk

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elements of fitness — cardio, muscleconditioning, balance and flexibility.”

Whoop, there it is – the all-important ‘cardio’ word. If, like me, you like to move, whether it’s walking, running, mountain biking, or yes, dancing, you’ll love it – especially if you’re lucky enough to find an instructor or two who you love. Let’s drill down a bit more into the nuts and bolts now. Zumba is good for: Multi-directional movement. When we run, we mostly run forwards, barely ever sideways and never really backwards.

We don’t spin on the spot, either. With Zumba, though, you’re moving in all directions (in your Covid-safe square), and really working those feet and ankles.

Zumba played havoc with my soleus muscle to start with and my physio explained that is was due to the multidirectional movement my body wasn’t used to. It encouraged me to really focus on stretching and building my ankle and Achilles strength, something I would not have done if I just ran.

|| It encouraged me to really focus on stretching and building my ankle and Achilles strength, something I would not have done if I just ran || JUNE 2021

|| Women’s Running || 75

|| You ca n everyone's feel dissolve b worries it's impossib ecause a bad mo le to be in od shake you while you r Enrique In bum to glesias ||

Proprioception. Left to right, right to left, spin on the spot, jump to the side, slide. Dance routines teach your brain about your body’s movement in a really different way to what’s needed for trail running over craggy peaks.

Brain power. Some routines are easy and some are very complicated. For someone who never danced as a youngster, it’s been so good for my brain to follow the instructor in the moment, and master dance moves I never thought I’d be doing.

I’m thinking Top Rock here (google it), a cool hip-hop 80s step-forward move.

Coordination. Again, it’s a brain thing and it’s not rocket science, but it’s using your brain and body in a very different way to running. As Alexa Kerr-Dineen, Zumbaphile and runner, says: “I find it brilliant for balance and coordination because you often find all four of your limbs doing something different at the same time.”

Upper body. I have a runner’s physique (I never had much of a waist and what I did have stayed in the maternity ward) but I find Zumba really works my waist, with all the hip swiveling, salsa moves and bum wiggles (stay with me here, it took me quite a while to find those hip swivels and I’m pretty proud of them now). It also works my arms and shoulders.

Caridiovascular. Back to Alexa for this one: “It’s lovely to have other people around you and an instructor encouraging (read: shouting at) you, so you don’t have to rely on your own reserves of willpower. It’s a fun way to keep your cardio fitness up.

76 || Women’s Running || JUNE MARCH 2021 2021

“No matter what sort of runner you are,” she continues, “it’s no lie that it can sometimes be a bit of a mental challenge to get up and out the door. I never have that problem with Zumba, so it’s a great alternative for when I’m not in the mood to run, especially in winter.”

Same muscles, different moves. Alexa had some injury trouble when she was training for a half marathon and found Zumba helped build strength: “I suffered terribly from runner’s knee (wrong trainers, rookie mistake), but the conditioning element of Zumba (many tracks include a savage amount of squats) meant that I was able to strengthen the muscles in my knee and mitigate my injury, while bringing down the intensity to a level that suited me so I didn’t injure myself further.”

Check-up from the neck up So that’s the physical boxes ticked; let’s move to mental health now. I talked to Siobhain Archer, Zumba and DanceFit teacher from Bath about what she likes about Zumba. She says: “The

combination of music and moves is addictive, the vibe is positive and the variety of choreography, tracks and music styles keeps it fresh. You can enter a class feeling rubbish but always leave with a huge smile on your face at the end.” It’s true; the music is banging (my teens are impressed with the tunes I now know), the room is full of smiles, the moves are great (sometimes nostalgic, sometimes cool and sometimes even sexy). It’s a really good feeling to dance.

If you’re looking for a cross-training session that is intensive but fun, I really advise you find yourself a good Zumba instructor. I’ll hand over to Alexa for the last word on the power of Zumba.

She says: “The sense of community in the studio is like nothing I’ve ever experienced; it feels so empowering dancing as part of a group of individuals who are all doing something for themselves. When the music starts it’s like you can feel everyone’s worries dissolve because it’s literally impossible to be in a bad mood while you shake your bum to Enrique Iglesias.”

more info Zumba.com

go.movegb.com

The official worldwide Zumba body: a great place to find out about classes in your area.

Check out Zumba classes IRL on Move GB to see what’s available near you. Move GB has lots of flexible payment plans, and if you become a member of Women’s Running, you get a whole month free!

See page 20 for more details.

zumbafitnesslondon.co.uk Various membership options available, and loads of sessions to choose from.

womensrunning.co.uk

Zumba || bootcamp

workout

Zumba at home Zumba instructors have had to pivot (sorry) in the past year due to gym closures and now lots of sessions are held online. Here are the basics to get you started Jess Davies is a Zumba teacher in Bath who has a massive following of loyal fans. While her and Siobhain Archer’s Zumba and DanceFit classes continued on Zoom during 20/21, she can’t wait to dance together in the same room again because there’s something tribal about Zumba that suits a real-life scenario.

It’s hard to explain dance moves in words but Jess and Siobhain guide us through some of the basic Zumba moves here so you won’t start a complete novice when classes in your area get going again. You’ll find loads of moves on YouTube which go hand in hand with these descriptions.

Cumbia Legs: Step the right leg forward and back in a rocking motion while the left leg stays on the spot.

Arms: There is a choice of armography with this step, but the main ones are swaying side to side across the body or fist-punching the air alternating left and right arms.

Squat Legs: Just like a normal squat; step out on the right leg and sit back centrally as if you’re sitting on a chair. The aim is to get your bum as low as possible with feet hip-width apart with relaxed shoulders looking forward.

Squeeze your bottom when straightening your knees to come back up.

Arms: Your arms should be in prayer position, in-line with the chest.

Box step Step the right leg forward, extending the right arm up.

Repeat on left the side. Step back on the right leg, right arm to left hip, repeat with left leg and arm to right hip.

Zumba shuffle Legs: Step tap to the right, then to the left, then a double step tap back to the right. Repeat.

Arms: Imagine you’re holding a tiny kitten in your right hand when stepping to the right, then stroke the kitten with the left hand. Change hands when you step to the left and then do a double stroke on the right.

Repeat.

Salsa Legs: Start with your feet together.

Step your right leg out on count one, tap left foot on the spot on step two then bring your right foot back to meet the left on step three.

Add in a rotating hip as you step out. Repeat on the left leg.

Arms: Imagine you’re picking an apple from a tree. Take right arm up, rotate the wrist (to pull the apple from its branch) then bring the arm down. Repeat on the left.

Mambo With your body angled to the left corner, take your right leg and step forward on to it, then step back on your left (like a rocking motion).

Body now central, step on the right leg, tap your left leg in then back out again on the right (cha cha cha). Repeat on the left leg, angling your body to the right corner.

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Half jack Legs: Start with your feet together, step your right leg out and bring it back to the centre.

Repeat on left leg.

Arms: When stepping out, both arms come up to shoulder height with slightly bent elbows.

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bootcamp || Workout

workout

Total body workout After a long winter in hibernation, get a dose of vitamin D with our sunny park (or back garden!) workout. Hey, you could even make it more fun by inviting a friend along to join you

I

t’s time to head to the park – and if that means gathering a group of friends to do this with at an approved distance then all the better. All you need is an empty bench, a balance ball and a couple of weights to complete this set of summer circuits, working the core, the thighs, the arms and the bum.

Warm up Jog on the spot for one minute.

Perform 20 squats, extending your arms up on every repetition.

Sets and reps Perform each exercise for one minute with 20 seconds rest in between each exercise. Rest for one minute before repeating all the exercises a second time.

Cool down Ensure that you do a full-body stretch after the workout. Hold each stretch for at least 30 seconds.

||Walking

lunge

Strength Areas trained Thighs (quadriceps, hamstrings), bottom (gluteus)

Why do it?

This is a great exercise to burn calories, improve your fitness and tone all the muscles in your thighs.

Technique • Hold a weight in each hand • Step forward with your right leg • Bend both knees until your left knee nearly touches the floor • Lift up and step forward with your left leg • Repeat the move five to 10 steps forward depending on your available space then turn around and walk back

Be safe Don’t lean forward with your upper body and don’t look down.

||Side

lunge with lateral raise

Strength Areas trained Outer thighs (abductors), inner thighs (adductors), shoulders (deltoids)

Why do it?

Combining different exercises is more time-efficient and helps to burn more calories while sculpting your muscles.

Technique

go pro!

Repeat the walking lunges (exercise 1) for one minute after each of the exercises.

78 || Women’s Running || JUNE 2021

• Stand with your legs together, holding a small weight in each hand • Step sideways with your left leg • Bend your left knee while keeping your right leg straight • Simultaneously lift both arms sideways to shoulder height • Step back to the centre position and repeat to the other side • Alternate between left and right

be safe Keep your back straight, tummy muscles tight and look forward, not down.

|| Combining different exercises is more time efficient and burns more calories while sculpting your muscles||

||Single

squat

leg

Strength Areas trained Thighs (quadriceps, hamstrings), bottom (gluteus), balance

Why do it?

Balancing exercises will increase your muscle tone and strength.

Technique • Stand on your left leg • Hold a weight in each hand • Bend your left knee as much as possible • Straighten your leg back to the standing position • Complete one set on your left leg before changing over to the right

be safe Ensure that you only go as low as your knee will allow you. The stronger you get, the lower you’ll be able to go.

||Straight

arm and leg crunches

Strength Areas trained Stomach muscles (rectus abdominus)

Why do it?

Strengthening your stomach muscles will improve your posture.

and leg up until you can touch your leg • Slowly lower with control

be safe Make sure that your back doesn’t arch off the floor when you extend your arm and leg.

|| Strengthening your stomach muscles will improve your posture||

Technique • Lie on your back on the floor • Extend your right arm and right leg • Keep your left leg at a right angle and your left arm behind your head for support • Crunch up and lift your right arm

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|| Women’s Running || 79

bootcamp || Workout

||Ball

side leg lifts

Strength Areas trained Area trained: Outer thighs and bottom (Abductors and glutes)

Why do it?

Toning your bottom and outer thighs can significantly increase the power of your stride

Technique • Kneel on your right knee next to a stability ball and extend your left leg sideways • Lift your left leg until it is hip level • Lower your leg until your foot touches the floor • Don’t rest on the floor

be safe

|| Ensure that you keep your back straight and your tummy muscles tight ||

Keep your back straight and tummy muscles tight.

||Dips Strength Areas trained Back of your upper arm (triceps)

Why do it?

Weak muscles in your arms can seriously hamper your running.

The more you tone the muscles, the easier you’ll find running uphill. Fact!

80 || Women’s Running || JUNE 2021

Technique

• Push back up to the starting position

• Sit on a chair and place your hands next to your hips on the chair, fingers facing forward • Lift your bottom off the chair • Bend your arms until they form a 90-degree angle at the elbow

be safe Keeping your knees bent is the easy version. The more you straighten your legs, the harder this exercise becomes as it makes you hold more bodyweight.

womensrunning.co.uk

||Side

plank

Strength Areas trained Side muscles (obliques)

Why do it?

Increasing the time you can hold this postion will help to strengthen your core and improve your form.

Technique • Lie on your right side on the floor • Place your elbow directly underneath your shoulder • Lift your hips off the floor to form a straight line between your feet hips and shoulders • Hold the position

be safe If this is too hard, bend your legs and keep your knees on the floor.

|| Increasing the time you can hold this position will help to strengthen your core||

||Top knee

to top elbow Strength Areas trained Side muscles (obliques)

Why do it?

Strengthening your side muscles will shape your waistline.

Technique • Lie on your right side and roll slightly backwards so that you balance on the soft part of your bottom • Place your hands behind your head • Extend your legs out to 45 degrees • Tuck your knees in until your top knee touches your top elbow

be safe Keep your bottom elbow on the floor for balance.

|| Keep your bottom elbow on the floor for balance||

Jyn wears Lululemon top and tights lululemon.co.uk; On shoes on-running.com Photography: Joe Branston

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|| Women’s Running || 81

bootcamp || Prevent & protect takeit easy,cowboy

Prevent stre fractures by gradually upping your training intensity

Prevent & protect

Stress fractures Bumping up your miles too quickly can lead to tiny splinters in your bones and pain when running

What is it?

How can I prevent it?

Stress fractures are tiny cracks in a bone. They normally occur in the weight-bearing bones in your feet, shin bone, hips or lower back

The best way to prevent a stress fracture is not to increase your speed and distance too quickly. Aim to increase your distance by 10 per cent at a time and try to vary the terrain you run on, as hard surfaces such as concrete will increase your risk. Ensure you train all the muscles in your lower leg to prevent your calf muscles from becoming too strong in comparison to the shin muscles.

What causes it?

Stress fractures are a repetitive impact injury caused mainly when you increase the intensity of your running or distance too quickly. Other factors can lead to stress fractures; for instance, if you’re diagnosed with osteoporosis, or with RED-s, if you’re underweight, obese or if you have irregular periods, your stress fracture risk is increased. In general, women are more likely than men to suffer from stress fractures: sadly, another one of life’s unfairnesses..

What are the symptoms?

|| Aim to incease your distance by 10 percent at a time and vary the terrain you run on||

82 || Women’s Running || JUNE 2021

The symptoms normally start as general tenderness and the site of the fracture is painful when you push on the area. The pain normally increases with activity and gets less painful when you rest. In some cases, you might have pain at rest, or while simply walking, too. In all cases, it’s best to see a medical practitioner.

Rehab: resistance band dorsiflexion • Tie a resistance band around a secure object • Sit on the floor and tie the other end of the

resistance band around your foot • Rest your calf on a foam roller or pillow • Pull your toes up and hold the position • Slowly return

GET IT RIGHT TIP Don’t bend your knee.

womensrunning.co.uk

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Balance Menopause & running || Life on a plate

womensrunning.co.uk

JUNE 2021

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BALANCE || Running and the menopause

EmbracethE

change Understanding your body is key to managing menopausal symptoms and training at your very best Words Louise Pyne

I

f you’re a seasoned runner, your training journey may have seen you encounter all sorts of physical and emotional highs and lows. From the elation of scoring your first marathon medal to the pain of running on after an injury, putting your best foot forward is a powerful force that can take you through all sorts of life challenges.

As a woman, one of the biggest physiological changes that can impact training occurs when you reach menopause. A natural evolutionary process that signals the end of a woman’s reproductive life, the menopause is nothing to fear, however it can exert an impact on all areas of your life, including your training.

The menopause explained

of which will reach puberty, and only 400 will experience ovulation.”

According to stats from the NHS, the menopause normally occurs between the ages of 45 and 55, but in around one per cent of women in the UK, it happens before the age of 40. There are three distinct phases. Peri-menopause describes the years leading up to menopause when oestrogen levels are reducing but may fluctuate. This period can last for several months to years. The second phase is actual menopause; it’s when a woman has not had a period for one year if over 50 years old, or two years if under 50 years old. And then there’s post-menopause, the period after menopause when you may still suffer side effects. There is no one-size-fits-all approach to menopause; we are all unique individuals, so the type and severity of menopausal symptoms that a woman suffers varies.

|| Menopause is nothing to fear, however it can exert an impact on all areas of your life, including your training||

All woman are born with a finite number of eggs, or oocytes, within their ovaries. “During the menstrual cycle, ovarian follicles develop and usually one oocyte matures within a follicle, to become an ovum. The ovum is then released during ovulation to either be fertilised by a sperm, or if not, eventually shed during a period,” explains GP and fitness expert Dr Folusha Oluwajana. “As we age, the number of oocytes in our ovaries naturally declines.

It is estimated the average woman is born with one to two million oocytes, 400,000

86 || Women’s Running || JUNE 2021

Power up through peri-menopause Although it might not always be the easiest transition, the menopause is a normal life phase, and as already explained, most women start to experience the first symptoms during their 40s. There is some evidence pointing to certain factors which make

MARCH 2021

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BALANCE || Running and the menopause

it more likely to start peri-menopause at an earlier age; these include a family history of early menopause, smoking, and having a hysterectomy.

Some of the most common side effects include hot flushes and night sweats, and these are experienced by approximately three quarters of women during perimenopause. “Low and fluctuating oestrogen levels affect temperature regulation processes and blood vessel dilation (blood vessels dilate to help cool us down). Your body’s core temperature rises but your blood vessels do not dilate as usual to help cool you down, so your body uses excess perspiration to reduce your body temperature, causing a hot flush,” explains Dr Oluwajana. And as oestrogen levels begin to decline, you might also find it difficult to sleep, suffering night sweats which can affect the quality of slumber time and the amount of hours rest you’re able to get.

Master your training during and post menopause Menopause is a natural phenomenon and no matter when it happens it doesn’t have to take over your life. “Menopause

will make your bones stronger. However, adding other weight-bearing activities to your exercise routine, such as resistance training with weights – particularly heavy weights – or regular yoga are all good activities to help minimise loss of bone density throughout the body.

Menopause-proof your body

Running takes on a new vibe when you’re menopausal; go with the flow and don’t overtrain

shouldn’t be a sign to stop your running or other forms of exercise. Many menopausal women are able to continue active lifestyles and if you do suffer from disruptive symptoms, there are things you can do to help,” explains Dr Oluwajana.

Strength training, endurance and balance should be the key areas of focus.

Weight-bearing exercise such as running

It’s never too late to start getting active, but the earlier you begin the better it will be for your physical health, helping to safeguard your body for years to come. During your 20s and 30s, high oestrogen levels make it easier to exercise.

The body is more flexible and supple, meaning that the risk of aches, pains and injury is lower. Physiological changes during menopause mean that you might need to alter your training to suit your specific needs, but there is absolutely no need to stop training as long as you’re in good health.

And if you’re completely new to exercise, don’t let the menopause put you off lacing up your trainers for the first time. Even moderate activity can help to bring about health benefits; the key is to start slowly and not to over-exert. Your

Don’t just run. Resistance training, yoga and strength are keys to a good regime to see you through menopause

88 || Women’s Running || JUNE 2021

womensrunning.co.uk

activity rate should be fast enough to feel your heart pumping without being out of breath or feeling fatigued.

Hormonal changes at menopause increase the risk of certain chronic diseases such as type 2 diabetes and cardiovascular disease, but interestingly, women who have put in place an exercise regime prior to menopause may have a lower risk of these conditions later on in life. An eight-week study, published in the Journal of Physiology compared two groups of women; 12 were between 59 and 70 years old and five were between 21 and 28 years old. Both groups had a muscle biopsy from the thigh before starting and then trained at moderate to high intensity. At the end of the research period, the younger group who started exercising in their 20s displayed an increase in the number of blood vessels in skeletal muscle (a factor for lowering the risk of heart disease and type 2

||Exercise that focuses on maintaining bone density and mass are more significant when we reach our 40s and beyond|| diabetes), while the older group did not.

On the plus side however, the older group improved their exercise capacity by 15 per cent.

Exercise that focuses on maintaining bone density and mass are important throughout our lives, but there is a more significance when we reach our 40s and beyond. Weight-bearing exercise such as running or even just walking on the treadmill will help to boost bone mineral density which is an important factor in staving off osteoporosis (a condition that over three million people in the UK suffer from and the risk of which increases at menopause). “Weight-bearing exercise such as running actually improves bone density and makes your bones stronger,” says Dr Oluwajana.

In order to protect bones, you should also supplement with vitamin D. “Vitamin D is a hormone that is essential for calcium absorption and

womensrunning.co.uk

prematureMENOPAUSE At just 28 years old, runner Katie Ayres suffered ovarian failure, which made her prematurely menopausal. Here’s her inspirational story My periods were always irregular but I just put it down to having a contraceptive implant and didn’t really worry about it.

After I had a bad riding accident in 2017, when I broke several vertebrae, my periods just stopped and I began experiencing menopausal symptoms. It was as if my body had stopped working and had been put into trauma.

Tests revealed that I had Premature Ovarian Insufficiency (POI), a condition that means the ovaries stop producing eggs many years (and in some cases decades) before they should. POI also means the ovaries are unable to produce the hormones oestrogen and progesterone, which are important for a woman’s health and wellbeing. I was having hot flushes about three or four times a day – suddenly I’d just be absolutely dripping. My energy levels were also very low; I do a lot of marathons but everything became a huge effort.

I went to my GP and then saw a private doctor who said that, because I had POI, I had to go on HRT. I heard about the Online Menopause Centre (onlinemenopausecentre.com), which

specialises in treating menopausal symptoms, and had an initial consultation about a year ago. I was given a personalised treatment plan of HRT containing estradiol, progesterone and testosterone.

Within six weeks, I was feeling better and more like my old self. I hardly ever have any hot flushes any more and it gave me my energy back and has enabled me to keep running. I also decided to try acupuncture and Chinese medicine, which made me feel better in myself, and I changed my diet. I eat very healthily (but I’m a chocolate lover!), I love organic products and I make sure I drink two litres of water a day.

After my accident, I wanted to be fitter and stronger. I love running so I started running every week. I remember I used to aim for 10 miles a week, then it started going up. I now do 30-50 miles a week. I found running made me switch off and forget all the bad that was going on in my life after being diagnosed with POI. Now my training is the best it’s ever been. I do long runs, speed work, hill work and I love to go running with my friends from the Croft Ambrey running club. I enter races, which really motivates me to keep fit and faster and I love running for my club.

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Do what you can to mitigate low moods that can occur with hormone changes; we’re thinking fresh air and activity

|| Resistance training preserves and increases muscle mass, which is lost at a faster rate as women go through menopause || bone mineralisation, when calcium is laid down in our bones to increase bone density and strength,” she continues.

Another benefit of resistance training is that it preserves and increases muscle mass, which is lost at a faster rate as women go through menopause.

Adequate muscle mass is important for

both running performance and injury prevention. And, just as staying active is important, taking rest is equally as crucial as your body needs time to recover from each exercise session. Listen to your body cues (fatigue, aches and pains), and you will soon learn how to identify when you need to relax and recuperate.

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A spritz of this maximum-strength vitamin D oral spray offers fast and effective absorption to support bone health. £9.95, betteryou.com

90 || Women’s Running || JUNE 2021

Following a balanced diet is important during menopause. Eating three nutrientrich meals a day along with two healthy snacks will make sure your energy levels are fuelled up and help to restore balance to your body. “A poor diet has a negative impact on both your physical and mental wellbeing and that can compound any menopausal symptoms you experience.

Therefore it’s important to ensure you’re eating a healthy, balanced, nutrient-rich diet,” adds Dr Oluwajana.

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With as many as 63 per cent of menopausal women suffering from symptoms, this supplement could be a godsend. Key ingredients include Siberian rhubarb and saffron, which are thought to help improve physical and emotional wellbeing. £15.99, solgar.co.uk

womensrunning.co.uk

Running and the menopause || BALANCE

Fitnesssymptomchecker Below we’ve listed some of the most common symptoms of menopause that could interfere with training, along with our expert solutions to keep your runs on track

For many, menopause is the start of a new chapter of our lives when we feel most free and powerful

Getting enough protein is important to help maintain muscle mass which may take a dip during menopause, so load up on meat and fish along with plant-based sources such as nuts and seeds.

Healthy fats such as those found in oils like olive and coconut should form part of your daily diet. They help to support brain and joint health as well as balancing hormones which can help to alleviate menopausal symptoms.

Plant foods that are a source of phytoestrogens (compounds that mimic the effects of oestrogen) can be really helpful during menopause. These include chickpeas, ground flaxseeds and unprocessed soy.

Filling up your shopping basket with lots of vegetables should be top of your priority list, too. And it could be more effective than investing in supplements.

A study of more than 17,000 menopausal women found that those who ate more fruits and vegetables experienced a 19 per cent reduction in hot flushes and night sweats.

And just as there are certain foods that you should eat during the menopausal transition, there are certain foods that you should avoid. Sugar increases blood sugar levels and this has a negative effect on hormones, so make sure to avoid all processed foods and stay away from trans fats as these are known to contribute to heart disease.

Finally, excess caffeine should be avoided as it interferes with calcium absorption, and that can weaken bones. Swap your lattes and builders’ tea for herbal teas such as peppermint, chamomile and fennel instead.

womensrunning.co.uk

Hot flushes Sweating, palpitations and face flushing: the sudden feeling of heat that runs through your body can feel utterly overwhelming. These often start a few years before your period stops and can continue throughout and a few years post-menopause.

Dr Oluwajana’s solution: Wear light clothing or layers you can take off when running, and have a cold drink to hand to help your body cool down more easily. You could also try to run during cooler periods of the day. At night, keep your room cool by opening windows or using a fan. Have a regular night time routine and go to sleep at the same time each night to help resolve a disrupted sleep pattern.

Pelvic floor incontinence Along with general muscle weakness many menopausal women report a loss of pelvic floor control. This happens due to low oestrogen and can lead to leaking – a problem that can lower self-confidence. By identifying and training your pelvic floor – your deep core muscles – you can learn to exercise control so that they don’t interfere with your training. Try to stop or slow down the flow of urine next time you go to the toilet – these are the muscles needed for bladder control.

Dr Oluwajana’s solution: Pelvic floor muscle training can improve symptoms of pelvic floor weakness and stress incontinence. Exercise them regularly, at least three times a day, consistently for at least three months for the best results. If you are struggling, there are nurse specialists and physiotherapists you can access via the NHS or privately. Some women may also benefit from the use of equipment such as vaginal cones or electrical stimulation.

Vaginal dryness This is a problem that can affect women at any point in their lives, however the drop in hormones means that the issue can be exacerbated during menopause – and the discomfort experienced can hamper

training. Common symptoms of vaginal dryness include pain during sex, soreness and itchiness, and needing to go to the loo more often.

Dr Oluwajana’s solution: Vaginal lubricants can be bought over the counter or prescribed by a healthcare professional to ease the discomfort of vaginal dryness.

Making the right clothing choices can also help. Avoid synthetic or tight underwear and clothing as they can cause friction which can make your symptoms worse.

Aches and pains Changes to levels of collagen could affect the elasticity of tendons and ligaments and achy joints, bones and muscles are a common downside of menopause.

Dr Oluwajana’s solution: Although aches and pain may put you off running, regular exercise is a recommended method of easing them. Ensure you warm up before, and cool down sufficiently after running.

Incorporating regular mobility and flexibility exercises into your routine can also help to relieve stiffness. Try massage, heat, or over-the-counter gels, patches or oral medication for musculoskeletal pain relief.

Mood changes Oestrogen helps regulate several hormones which control mood and cognition, so the decline in this hormone during menopause can lead to a dip in mood which can affect your motivation to train. These mood changes can be more pronounced if you have a history of depression or high levels of stress, but exercise could help to alleviate erratic mood swings.

Dr Oluwajana’s solution: Changes in your mood can be difficult but techniques such as meditation and mindfulness may be useful forms of management. Talking to others, adapting your schedule and managing external stress where possible can also help you get through more challenging times. Exercise has a positive impact on your brain as well as your body, and can be an effective way of relieving stress and improving your mood.

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YOUR QUESTIONS ANSWERED the experts

support network

Your questions answered Inspiring running reads, why your eyes water when you run and how to avoid runner’s trots. Plus top tips on doing a speedy 5K Lisa Jackson is a clinical hypnotherapist and the author of Running Made Easy and Your Pace or Mine? She’s run over 100 marathons. qmhypnotherapy.co.uk

Dr Juliet McGrattan is our resident health expert. She is the author of Run Well: Essential Health Questions and Answers for Runners. drjulietmcgrattan.com

Q A

I am new to running – what books would you recommend to inspire me?

My own book, Running Made Easy, is ideal for beginners as it has a 10-week walk-run plan (plus lots of tips, inspiring stories, funky illustrations and fill-in sections) that will help you go from 60 seconds of running all the way up to doing a marathon, if you so wish. It’s also important to know the history of our fantastic sport, so try Phil Hewitt’s In the Running: Stories of Extraordinary Runners From Around the World which features inspiring runners ranging from Pheidippides (the Greek messenger-soldier who became the first marathon runner) to Paula Radcliffe.

If you’re tempted to dip your toes into trail running, Short Runs in Beautiful Places

by Women’s Running Expert panellist Jen Benson and her husband Sim, features 100 spectacularly scenic 5K to 10K runs in the British countryside all the way from the

Cornish coast to the summits of Scotland.

The breathtaking photos are sure to have you rushing for the door, and the maps and stepby-step instructions will make sure you don’t get lost. Finally, Run Well: Essential Health Questions and Answers for Runners by WR expert and former GP Dr Juliet McGrattan will tell you everything you need to know about subjects ranging from the essential (how to prevent blisters) to things you may not necessarily want to talk to your GP about – piles, periods, burps and runner’s trots. It’s impeccably researched, but very accessible, and is sure to be your go-to running manual for many years. LJ

Q A

Why do my eyes water when I run?

Tears protect our eyes by keeping them moist and washing away any bits of dust or dirt, but watery eyes when you run can be a real pain. Tear production can increase when

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

I very often have accidents while running when I experience a sudden urge to go and more often than not have no control over my bowels.

Any advice?

Faecal incontinence can happen for a number of reasons, including having irritable bowel syndrome or a weakness in your pelvic floor muscles.

Because it’s happening repeatedly, it’s important that you speak to your doctor about this. To reduce the urge to go, keep a food diary to spot foods that may be triggering it; spicy or fibrous foods are often to blame. Eat slowly, allow plenty of time between eating and running and avoid caffeinated or very sugary drinks. Make sure you warm up well and always increase your run distances gradually to let your gut adjust. Nerves can make bowels overactive so try to manage stress and keep calm before races. JM

A

Lucy Waterlow is a runner and ghostwriter of books including Run Mummy Run, Nell McAndrew’s Guide to Running and Mimi Anderson’s Beyond Impossible.

Instagram @runningfeat

ask us your questions!

Email womensrunning @anthem.co.uk

92 || Women’s Running || JUNE 2021

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bursitis, which occurs when an area over the hip bone becomes inflamed due to hip muscle weakness or weak glutes and gets worse with prolonged running. Generally, swelling and agonising pain arise from overtraining and not getting enough rest. AW

Q A it’s hot, windy or cold. You may also find your eyes watering if they’re irritated by pollen, dust or fumes. Sometimes, excess tears are actually a sign of having dry eyes as your eyes are constantly trying to correct the dryness!

Minimising your exposure to triggers can help so choose your routes carefully and try wearing sunglasses to keep the elements, pollen and foreign bodies out of your eyes. Chat to your pharmacist about lubricating eye drops to use before you run and antihistamine drops if pollen is the cause. JM

Q A

What are your top tips for running a sub-30-minute 5K? Give yourself six weeks to train for the race. In a typical week, do two easy runs of 20 to 30 minutes each, one long run of 45 to 60 minutes and a speed session, such as 10 x 1 minute with a 1-minute walk/jog recovery, or 5 x 3 minutes with a 90-second recovery.

Aim to run as hard as you can in the reps; you shouldn’t be able to talk while doing them.

Also, I’d advise getting used to how your target race pace feels (for a sub-30 5K that’s 9 minutes 30 seconds a mile) by doing 15 minutes at that pace every fortnight in between a 10-minute warm-up and cool-down (make this your speed session for the week). And on race day, don’t go off too fast: aim to run at 9.30mpm pace from the outset. LW

Q A

I get agonising hip pain that lasts several weeks after doing a marathon – is this normal?

If you’ve trained well and haven’t experienced hip pain during your training, it’s unusual to only develop this kind of pain after a marathon – unless you’re running on terrain that you haven’t adequately prepared for, such as trails or extended downhill running. It’s more likely that you’ve experienced a small amount of hip pain before the marathon but may have ignored it.

A common cause of hip pain is trochanteric

womensrunning.co.uk

|| An area over the hip bone becomes inflamed due to hip muscle weakness or weak glutes and gets worse with prolonged running||

Q A

I run a lot of marathons and ultras.

Will this damage my heart in the long term?

Running is good for your heart, but it’s possible to have too much of a good thing.

However, the exact point at which running might cause harm isn’t known and will be different for every runner. There is a known link between long-term endurance running and an increased risk of atrial fibrillation (AF), particularly in older athletes. In AF, there is uncoordinated muscle contraction of the blood-collecting chambers of the heart; this leads to an increased risk of stroke and needs medical treatment. The cause in runners is unclear but may be due to patchy scarring of the muscle. Most studies have been done on male endurance athletes and there may be differences in how female hearts respond. JM

Any tips on how to get out the door if you don’t feel like running?

Firstly, remove some of the excuses you use for avoiding your run by wearing your sports bra and even your trainers as part of your workday attire. Also, make sure you’re kitted out for any weather conditions as fearing you’ll be too hot or cold can stop you from venturing out in the first place. Investing in gorgeous kit

can also be motivating. Having a clear goal, such as going for a run three times a week, can also help overcome those ‘why bother?’ impulses, especially if you put a chart on your fridge and mark off every run.

Finally, make sure you have a reward to look forward to afterwards such as a steaming mug of tea, a non-alcoholic beer or a shower with a refreshing shower gel. LJ

JUNE 2021

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Prize bundle worth

£300

Win! A HUGE BUNDLE

OF KIT FROM INOV-8!

Your chance to win loads of lovely kit from inov-8: £300 to choose whatever you like!

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his is probably one of the best competitions we’ve ever run, as far as we’re concerned. It’s your chance to win £300 to spend on whatever you like at inov-8. Whatever you like.

Yes! We know! If you’re hesitating about entering, and you’re thinking to yourself, ah well, no one wins these things – well, yes they do. We brighten up someone’s inbox considerably every single month; this month, perhaps it’s your turn!

What could you choose?

There is a brilliant selection of kit to choose from at inov-8; you’ll be like a kid in a sweetshop. Or a runner in a sweetshop, for that matter (pass us the Jelly Babies pronto). With brilliant gear

designed for every type of running, you’ll find it hard to keep your choices under that frankly extravagant £300. So here are a few pointers to our favourite pieces.

The incredible TRAILFLY ULTRA G 300 MAX is now available. With revolutionary Graphene foam, what you get is brilliant durability (essential when you’re hitting the trails), and remarkable cushioning. Get this: these are actually comfortable and springy ultrarunning shoes! And they’re just about the happiest and brightest pair of shoes, too, so they’re worth considering popping in your shopping basket.

What else? Choose from functional full-length tights, with the pockets and zips you need as well as high waistbands

and super comfortable fabric, to baselayers and tees which will keep you dry during every run. There are headbands, socks, gloves and shorts too: everything you could possibly need and more.

The competition So, are you going to enter? Of course you are. All you have to do is visit womensrunning.co.uk/inov8, and answer the very simple question below. Good luck!

What is inov-8’s newest shoe called?

A TRAILFLY ULTRA G 300 MAX B TRAILFLY ULTRA G 300 MIN C TRAILFLY ULTRA G 300 MEGA

Go to womensrunning.co.uk/inov8 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 June 2021.

94|| Women’s Running || JUNE 2021

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race TEAM AND ALL LEVELS

Anyone else having to re-train themselves in diary management? After a year of nothing much, there is now a plethora of race events, both real and virtual, waiting to fill up our calendars. What a sight to behold!

RAGNAR WHITE CLIFFS[reAL]

An exciting relay challenge for teams of up to 10 people along the south coast RACE TO SPACE 100k [VIRTUAL] of England – can you even imagine how The shortest distance between wonderful that will be? Each member earth and space is approximately runs three of the total of 30 legs in 100K (62 miles) straight up the 170-mile race – with from the ground – hence the sections ranging from three distance of this challenge. to 11 miles. The race Apparently, this is where continues through the the planets’ boundary night, so with this the ends and suborbital group of you hire a space begins. Teams campervan so you can encouraged to enter rest, follow and with a 10% discount encourage your for a group of 10. teammates and generally £15 per person, bond as a group. Want to bit.ly/spacevirtual escape the Covid reality? © RUNRAGNAR.COM This is the best way we can BRIDGES OF LONDON think of!

[virtuaL]

London is a city dotted with historic bridges; there are 35 that cross the River Thames. This virtual race encourages you to imagine you’re crossing as many of them as you can, from Tower Bridge to Hampton Court Bridge. Choose your distance – 5K, 10K, half or full marathon – and run solo or put together a team. £29.50 for 5K, 10 October 2021, findarace.com/events/ bridges-of-london-virtual-run

Approx £100 per person, depending on size of your team, 18 Sept 2021, Kent, runragnar.com

this virtual race is designed to celebrate the event. You can run, jog or even walk as long as you complete 10K over the weekend. Hot dogs available at the finish. £8, 10-12 September 2021, bit.ly/hotdogrun

FARM MUD RUN [real] A race designed for families to run as many laps of the 1.5K course as they can. Kids have to be older than four and an adult must take part with any child under 10. The course crosses field trails on the farm and you’ll have to negotiate obstacles, bogs, straw bales and mud.

There’s also a BBQ and a session where you are allowed to run with your dog.

From £16, 12 Sept 2021, Aldham, Colchester. foxesfarmproduce.co.uk/farm-mud-run/

NUCLEAR BLAST 5k [real]

HOT DOG 10k [virtuaL]

A 5K lap obstacle course over mixed, terrain. Tackle more than 30 obstacles around the Secret Nuclear Bunker site at Kelvedon Hatch in Essex. You have two hours to complete as many 5K laps as you want – so it’s a good event for friends of different running abilities to enter.

The weekend of 11 September is National Hot Dog Day (who knew?) and

£66, 11 Sept 2021, Kelvedon Hatch, Brentwood. nuclear-races.co.uk/event/blast-2021/

FUN RUNS and BEGINNER

LOVE TRAILS FESTIVAL [real] During the day, enjoy trail running adventures, excursions to the beach, wellness and adventure activities, talks, heavenly food and laid-back tunes. At night, stages host a selection of DJs and live acts that will keep you dancing under the stars. Entry includes camping, music, running and yoga workshops and two guided trail runs – 5K, 10K, 21K or 42K. From £159, 1-4 July 2021, Wales, lovetrailsfestival.co.uk

CLAPHAMCOMMON5kand10k [real] Run around beautiful Clapham Common – and you might even achieve a PB thanks to the flat, fast paths. Each distance sets off in two waves to keep you safe and socially distanced. Each kilometre is marked with distance flags so you can track your progress, and you get your well-deserved bling, water and flapjack at the finishing line. £24, 5 Aug 2021, Clapham Common, London. bit.ly/Clapham5K © RUNTHROUGH EVENTS

96 || Women’s Running || JUNE 2021

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I LOVE THE 80s [virtuaL] The 80s says big hair, cassette tapes and some legendary TV shows. Organisers of this run event are inviting you to grab the hairspray, pull on your lumo leg warmers and complete a virtual run to help raise money for the Roy Castle Lung Cancer foundation. Entry fee includes access to an 80s playlist and an invitation to join the Roy Runner’s Facebook Community. Other eras are available so check out the website for details. £9, roycastle.org/events/ 80s-virtual-run/

INTERMEDIATE ST ANDREW’S DAY HALF [Virtual] St Andrew’s day is a celebration of Scottish culture and usually includes dancing, music, food and drink – so you might want to plan some appropriate celebrations after you’ve completed your virtual run. A 5K and 10K race also available if you want to run shorter . £16.60 for half, 30 Nov to 6 Dec 2021, bit.ly/standrewshalf

NEW YORK LIBERTY 10k [Virtual] One of the joys of virtual running is that you can join any race in the world.

Running in New York is legendary thanks to its iconic landmarks. Join runners from around the world for this 10K and receive a medal depicting the Statue of Liberty. 5k, half and marathon distances also available. . £29.50, 24 Oct 2021, bit.ly/libertyvirtual

RUN NORWICH 10k [REAL] Brilliantly organised and with a route right through the centre of this historic city, it’s one to remember.

However, the surprisingly hilly route, with several long-haul elevations, make it unlikely you’ll achieve a 10K PB here. £26, 10 October 2021, The Forum, Norwich. runnorwich.co.uk

ALRTRINcHAM 10k [REAL] A fast route with full road closures that offers a good chance of a PB. £30, 5 Sept 2021, Altrincham. altrincham10k.com/

EXPERIENCED DORNEY LAKE MULTIDISTANCE [reAL] Set at the spectacular, flat and smooth-surfaced Dorney Lake near

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Windsor, this event takes you around the perimeter of the iconic water. The legendary Eton Dorney, as Dorney Lake was called by London 2012, held 30 events throughout the Olympics, with Team GB taking a total of 12 medals. £20 for 5K, 4 Sept 2021, Dorney Lake, Windsor, bit.ly/3bc51kj

RACE TO REMEMBER [reAL & VIRTUAL] An exciting new challenge to honour service men and women on Remembrance weekend. Run 36K or take on the 76K ultra. There’s also a virtual event if you can’t make it in person. The route starts at Aldershot, home of the British Army, then continues along the edge of the army’s military exercise zones before heading to the South Downs.. £20 for virtual, £76 for ultra, 13 Nov 2021, Aldershot, Hampshire, combatstress.org.uk/ RacetoRemember

Special Forces selection tests. Choose your entry level (from novice to advanced) and pit yourself against four weeks of challenges to discover what you’re truly made of. The challenge includes fast runs, such as a 3K run against the clock, long-distance runs and strength exercises that test physical and mental strength. £14.99, Sept 2021, bit.ly/spetsnazseries

COASTAL TRAILS SERIES GOWER [REAL] Plenty of options for you to test yourself, including 10K, half, marathon and a 34.2 mile ultra. Set against an awe-inspiring natural backdrop of cliff tops, downland, woodland, sand dunes and world-famous beaches, this trail running paradise is very accessible from most parts of the UK. £55 for the marathon, 13 Nov 2021, Gower Peninsula, Swansea, endurancelife.com/gower

SPETSNAZ CHALLENGE [Virtual]

SUFFOLK ULTRA [REAL]

A daunting challenge from Rokman sportswear which is inspired by Russian

The Suffolk 10K, half, marathon and ultra courses are quick so there’s a good opportunity for a trail race PB. Beautiful scenery very much included.

NORTHYORKMOORS HALF[real] A race through the national park and along sections of the Cleveland Way, an area brilliantly suited to trail running.

Expect everything from dry-stone walls and disused railway lines, moorland and grassland and plenty of hardy sheep flocks up on the moors.

Part of the Endurance Life coastal trail series, so expect great views of the sea too. Other race options are 10K, marathon and ultra. £44, 25 Sept 2021, Ravenscar, North York Moors National Park, endurancelife.com/north-york-moors

£44 for marathon, 16 October 2021, Dunwich, Suffolk, endurancelife.com/suffolk

RING OF KERRY [Virtual] The Ring of Kerry Virtual Challenge will take you 124 miles (200K) through the mystical Iveragh Peninsula in Ireland. This circular route has it all: scenic coastal landscapes, wildlife rivers, beautiful forests, small villages, old forts and peaceful monasteries. Each time you complete a run, you advance along the map of the Ring of Kerry. Go solo or use the organiser’s online private community to start a group and help each other stay motivated. Includes a donation to a community tree-planting scheme. £24.95, theconqueror.events/ringofkerry/

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© DAI99 / CC BY-SA 3.0

No.30 footnotes

Ethel Scott A pioneer for black female athletes in British sport at the beginning of the 20th century, Ethel Scott was the first black woman to represent Great Britain in an international athletics competition

E

thel Scott worked in the civil service and probably came to prominence as a result of civil service sport championships, which were high profile enough to be reported in The Times. For example, on 10 June 1929, The Times reports Ethel as winner of a 100-metre race, representing the Ministry of Labour, with a time of 11.4 seconds.

Like many of the women who paved the way for female runners today, Ethel Scott is largely forgotten when it comes to British women’s running history. And yet she was a true pioneer for black British female athletes.

Ethel (1907–1984) was undoubtedly a remarkable woman. She was a sprinter active in international competitions in the 1930s, with a career in sport that spanned three decades, from 1928 to 1950.

She was a part of the movement that created new boundaries in female sport as, up until 1948, women’s participation in the Olympics was marginal. The pinnacle of her career was winning Silver in the Women’s World Games in 1930 in Prague in the 4x100m relay. The Women’s World Games had been created by Alice Milliat as an alternative to the Olympics due to the limited opportunities for women to take part in sport.

We know some facts about her running career, although details are sadly scant – and we wish this was different as all women who come before us should be celebrated, not just those in the modern era. Ethel specialised in short-distance track events such as the 60-metre sprint and the 4x100 metre relay. On 30 August 1930, she set a personal best for the 60

metres at a track meet in Mitcham, London. Her time of 7.8 seconds was just two tenths of a second off the world record of 7.6 seconds and it equalled the British record that had been set in 1922 by Mary Lines. Ethel’s best time for the 100 metres was 11.1 seconds which she secured at a meet in Arras in northern France in 1930. If confirmed, this would also have been close to the women’s world record at that time.

Scott is believed to have competed with the Middlesex Ladies’ Athletics Club as a club badge featuring the characteristic three swords motif and the initials MLAC survives among her running memorabilia. Also, in a photograph taken in 1929, Scott appears in her MLAC uniform surrounded by the achievements from her athletics career including medals, trophies and other prizes.

Her last medal was for the WAAA (Women’s Amateur Athletics Association) relay in 1950. Many of her awards were lost when the family home was destroyed in a German air raid during 1940, including her silver medal from the Women’s World Games.

It’s important to recognise that Scott’s family wasn’t wealthy.

She would have had no funding or means to self-finance international trips in order to compete, yet she still managed to make it to several international meetings, being a vital part of the growing number of working-class female athletes involved in promoting women’s involvement in sport, irrespective of background. Even though it’s nearly 100 years since Scott’s Silver in Prague, today we celebrate her achievements and role in contributing to greater diversity in sport for women.

|| She was part of the movement that created new boundaries in female sport. Until 1948, women’s participation in the Olympics was marginal||

98 || Women’s Running || JUNE 2021

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hat is running greener all about?

Aren’t us runners all pretty green already?

We don’t need gyms, we don’t need energy other than our own two feet to heat or cool our surroundings, and we don’t need any kind of machinery. So we’re pretty cool, right?

Well, yes we are. But there are plenty of things we can be doing better.

Taking care of our planet is a universal responsibility. And we know that big change starts right here, at home. As runners, we know that all we want to leave behind us are our footprints, and we

want to continue to enjoy our environment wherever we run. So it’s up to us to make differences where we can, and to persuade others to do the same.

In this gorgeously green issue, we’ve got together with Decathlon to explore things we can all do to live and run more sustainably. Decathlon has been taking some seriously impressive steps to not only reduce its environmental impact, but also in persuading the companies it works with to live up to its own standards. This, then, is passed to us, the runners, ensuring that we can choose running gear that is not only sustainable, but that also supports positive climate action. Find out more about what Decathlon has up its recycled

sleeve on page 4, and discover the results of its hard work in decreasing its carbon footprint on page 12.

For runners like you and me, this is just the start: let’s find out what we can all do together to protect our planet and ensure future generations can continue to run their way as happily as we do.

Happy running!

CONTENTS 4 Sustainable action Decathlon’s commitment

6 Zero-waste running Reduce your impact

12 Shop well

18 Win! Kit worth over £180 Decathlon run bundle

20 Fuel your morning run Breakfast recipes

24 Running for good

Planet-friendly kit

How runners share the love

16 In Focus

30 Why I run

Evadict Trail Tights

Sarah-Louise Clarke

THE TEAM Editor Esther Newman

senior advertising Executive

Head Of Marketing

Megan Gibbings

Verity Travers

senior art editor

01225 489984 megan.gibbings @anthem.co.uk

Alex Duce

design

CONTRIBUTORS

Andrew Cottle

Claire Chamberlain Tina Chantrey

sub editor Rachel Ifans

Licensing

digital editor Holly Taylor

Creative Director Jenny Cook

Managing Director Simon Lewis

Regina Erak

CEO

regina.erak@globalworks.co.uk

Jon Bickley

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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.

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|| Women’s Running || 3

A new direction || Sustainable business

A greener

future Decathlon is committed to enhancing our lives through movement while protecting the planet

S

ustainability needs to be top of our list when it comes to choosing running gear. After all, there’s nothing more important than protecting our planet for future generations, is there? However, making greener choices can be difficult, particularly when it comes to sports gear, as historically the shoes and technical fabrics that go into creating apparel have contained material that isn’t, and can’t be, recycled. And more to the point, the choice simply hasn’t been there: to shop sustainably meant purchasing items that didn’t look the way we wanted, and – crucially – didn’t meet our budget constraints.

Decathlon is now looking to meet all of those concerns – and more. The company has a plan: its over-arching mission is to sustainably make the pleasure and benefits of sport accessible to as many people as possible, and they’ve taken that mission and are now leading the field in responsible retailing. Their goal is to reduce their direct and indirect carbon emissions by 2030, to capture carbon to offset residual emissions, and also to help minimise the emissions of others in the industry.

We spoke to Emma Woolley, Decathlon’s Sustainability Leader in the

4 || Women’s Running || JUNE 2021

UK, to find out more. “Globally, we’re aiming to contribute to carbon neutrality by 2050,” she told us, explaining that in order to do so they are working to reduce emissions and transition towards a more sustainable business model.

But what does that mean in practice: what changes can we expect to see in store? Decathlon’s overriding objective is to design all products with a focus on sustainability by 2026 and in the meantime, Emma says, “We have committed to using more sustainable polyester and cotton by the end of 2022.”

That means you can start to make sustainable choices right now at your local store and online. Emma goes on to explain: “We want to develop a circular model to reduce product impact by prolonging their lifespan, thanks to workshop services, secondhand and rental innovations.”

Real-life change So how are they bringing these changes about? In lots of ways, basically.

Decathlon is using new processes to dye its fabrics more naturally, and

sourcing 100% of its cotton from more sustainable sources as of the end of 2020.

100% of its polyester, too, will be more sustainably sourced by the end of 2022 – and that means it will either be recycled or dyed more sustainably. And there are other huge in-roads where Decathlon is making a difference too: for instance, less than 1% of its products are transported by air, and 100% of its packaging comes from more sustainable and certified sources. Furthermore, they’re working with all their suppliers to help reduce their environmental impact too.

Decathlon’s ambitions are important ones, but it realises it cannot achieve everything on its own. “Our goal is to be useful to people and the planet, making sport accessible for all,” says Emma. “As we know that all our activities have an impact on the environment, our first responsibility is not to be the leader, but to be sure that we work hard on the right stakes to reduce our own impact.

“That’s what we’re doing, but we have to accelerate. Sustainability stakes are bigger than us, nobody will succeed alone and that’s why we believe in collective work to achieve this goal: we work with science organisations, NGO, local communities, other

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companies and stakeholders to find solutions and accelerate on sustainability stakes.”

And what about the future; what is Decathlon looking to do in the near and far future in terms of sustainability?

“We’ll focus on making sport accessible to as many people as possible in the most sustainable way possible,” explains Emma. “We have to transition to more sustainable business models such as Second Life [Decathlon’s reconditioning innovation] and rental. We have to move away from just providing more new sport equipment to more people, and instead providing access to sport in a circular business model.

“We’ll also work a lot on ecodesigning our products to ensure the ones we do produce have as little impact on the planet as possible,” she says.

Decathlon’s aim is to help the world become carbon neutral by 2050, and if even a handful of other companies were to follow its lead in creating more sustainably sourced products within a more responsible framework, then it would certainly put us on the right track.

|| Less than 1% of its products are transported by air and 100% of its packaging comes from more sustainable and certified sources|| JUNE 2021

|| Women’s Running || 5

Zero-waste

Running With climate change firmly on the agenda, it’s time for us runners to start making positive changes.

Here’s how to reduce your impact on the planet Words Claire Chamberlain

U

nless you’ve been resolutely looking the other way, you will know that the climate crisis has been making almost daily headlines in recent months – and rightly so. From Sir David Attenborough’s stark warnings and Greta Thunberg’s inspiring global school strikes, to Extinction Rebellion activists shutting down London

6 || Women’s Running || JUNE 2021

landmarks and the UK Parliament declaring a climate emergency, it’s hard to ignore the very real message that we have just 11 years left to limit climate catastrophe.

As an individual, it’s easy to feel like we can’t do much about it – but we can. Of course we need governments and big businesses to start implementing drastic change

but we – as consumers – can help to drive this change, and as runners we can collectively have a big impact.

While many of us probably think of ourselves as pretty savvy when it comes to being ‘green’ (after all, we don’t need loads of fancy equipment in order to run, and we can do so straight from our own front doors, creating zero carbon emissions),

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300,000 tonnes

|| As runners, we can all make a few more positive changes to reduce our impact on the planet||

The amount of clothing sent to landfill each year in the UK womensrunning.co.uk

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|| Women’s Running || 7

5+

Go green || Reduce your impact

it’s worth looking a little more closely.

We can probably all make a few more positive changes to reduce our impact on the planet.

The true cost of running kit One of the biggest burdens that runners place on the environment is undoubtedly the impact of our clothing. Once discarded, synthetic activewear can hang around in landfill for up to 200 years – and let’s face it, many of us love treating ourselves to a nice new racerback top, or ensuring we own our favourite running tights in an array of colours, don’t we?

The harsh fact is that clothing like this is the second largest polluter in the world after the oil industry – and the effect it’s having on the environment is pretty catastrophic.

From water consumption (one tonne of dyed fabric requires 200 tonnes of fresh water to produce), to water pollution, to the greenhouse gases produced during the production, manufacturing and transportation processes, the fashion industry has historically been very bad for our planet – and that’s before we get on to the subject of waste.

With 300,000 tonnes of clothing ending up in landfill annually in the UK – and with synthetic fabrics taking up to two centuries to decompose, the scale of the problem starts to become apparent.

Charlotte Jalley, they set up ReRun (rerunclothing.org), a community interest company aimed at prolonging the life of running clothing and equipment.

“ReRun came about quite organically for us,” says Dan. “I wanted to run in environmentally friendly clothes, and we decided that perhaps the best thing to promote would be the fact you can run in secondhand clothes – that you don’t need to be buying new stuff all the time. That’s how ReRun came about. Since we set it up, we’ve become more and more aware of the colossal scale of the problem.”

The percentage of the UK’s total annual carbon and water footprint that comes from clothing manufacturing.

The fast fashion problem Of course, as a runner there are certain items of clothing that you need. But with more of us investing in our health and fitness – and wanting to look the part to match – the global activewear market is set to reach $567 billion by 2024 (according to marketwatch.com). And it’s easy to fall into the trap of buying far more running kit than you actually need.

Dan and Charlotte have certainly noticed a trend. “I would say half of the stuff we get in has never been worn – it still has the labels on,” says Dan.

Enough is enough

“From that, you can see it was a real impulse purchase.”

“Often people will say, ‘Yeah, but it’s just one bit of clothing, it can’t be that bad”,’ adds Charlotte. “But we forget, don’t we, actually, it’s not just one bit of clothing and it is a big deal – in the end it’s a T-shirt that you don’t really need.”

Stopping the flow

One runner who is making a positive stand is Team GB 24-hour ultrarunner, Dan Lawson. Together with his wife,

While the stats can seem depressing, there are some simple ways you can help:

11,994 The number of months it takes for the average running shoe to start to decompose, once it’s been thrown away 8 || Women’s Running || JUNE 2021

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|| The most sustainable, environmentally sound clothing out there is clothing that already exists||

you can cut down on your shopping, and when you do need to make a purchase, you can choose to shop more carefully.

Dan and Charlotte suggest setting yourself a Buy Nothing New challenge for a set period of time, perhaps three months to start. It will help you reframe the way you view your clothes.

“I really love that the clothes I’ve worn have this incredible story,” says Charlotte. “I mean, polyester clothing, like sports clothing, doesn’t biodegrade for 200 years – it’s made of incredible stuff that’s built to last and it can hold so many stories. I get excited about wearing it for that reason.”

someone else for a year. It still gives you that same feeling.”

With this concept in mind, Dan and Charlotte have introduced ReVolution to ReRun, whereby once you have purchased one of their missionstatement, mash-up tees (half-andhalf race tees) you can wear it for as

Second chance If you do begin to miss a spot of retail therapy, you still have options. Buying secondhand is both planet and purse friendly, and swap shops are a brilliant way of mixing up your running wardrobe, too.

“People talk about retail therapy, but you can get that feeling without buying new things,” says Dan. “Sometimes, it’s just swapping the pair of shorts you’ve worn for a year for another pair of shorts that might have been worn by

60 The percentage of runners who have 10 or more race t-shirts

womensrunning.co.uk

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|| Women’s Running || 9

200 The number of years it takes synthetic running clothing to start to decompose

long as you wish, and then exchange it for a different one.

“They really stand out when you see them at races,” says Charlotte.

“But they’re not meant as a fashion statement. We just want them to draw attention to the waste.”

What is sustainable?

Both Charlotte and Dan agree there are certain companies with higher environmental and ethical standards than others. Decathlon, for example, is looking beyond sustainability, and has introduced Second Life, in which it is reinvigorating and reselling products that would have otherwise been thrown away. And furthermore, it will be launching a buy back scheme later this

10 || Women’s Running || JUNE 2021

|| Decathlon is looking beyond sustainability, and has introduced Second Life, in which it is reinvigorating and reselling products that would have otherwise been thrown away||

year as well. But not every company is so concerned about the climate, and it’s always worth looking into a company’s credentials before clicking the Buy button. Dans agrees, “It’s always worth investigating and doing a little bit of research yourself.

“Just be a little bit more aware, especially with clothing, before you make that purchase. And also ask yourself that question; ‘Do I really need this?’ Because I think that could help to eradicate those impulse buys.

It’s fine to buy clothes if you really need them. But if you’re buying a pair of running shorts and it’s your eighth pair, you really don’t need them.”

it’s time to strip away your clothes’ significance and focus instead on this remarkable experience you are having.

“Running kit is just the tool that enables you to go and have that adventure,” says Dan. “In that way, shorts are just like a knife and fork.

When you go to a restaurant, you enjoy the food, you don’t worry about the cutlery. So just enjoy your run.”

Change your mindset Ultimately, it’s important to remember that the experience you have while running comes down to your mind and body – not the clothes you are wearing.

Your growth as a runner is influenced by your own determination, and your successes will always come down to the effort you put in, not to whether or not you’re wearing the latest kit. Perhaps

33 The percentage of clothes in the average UK household that haven’t been worn in the last year

“Buy Nothing New is no longer a challenge for me – it’s become my lifestyle” Emma Coleman, 29, from Chesterfield in Derbyshire, reveals the moment she realised her running-wear habit was having a negative impact on the planet – and what she is doing to make positive changes “Even though I’ve always found buying clothes from charity shops and purchasing upcycled products rewarding, I never realised how much of an impact clothing actually had on climate. Until, that is, I was scrolling through Instagram and saw a post highlighting the fact that 300,000 tonnes of used clothing goes to landfill each year in the UK. “I felt sad I was a part of this. It made me think about how I was contributing – including my increasing obsession with running wear and the enjoyment of receiving freebies at sporting events. Did running really support the countryside in which I live?

“After further online research, I started adapting my own lifestyle choices – small things like taking a reusable water bottle everywhere with me and doing more local races. When I have occasionally travelled further afield for running, I’ve opted for a car share, or have taken a full day out to appreciate the area I’m visiting.

“I’m also taking part in a Buy Nothing New Challenge.

The Facebook page has certainly encouraged me to stick to my guns – it’s really nice to have somewhere I can discuss my feelings towards buying nothing new.

“Some days I’ve found it harder than others. One day I tried on a beautiful new purple waterproof jacket, perfect for running outdoors. But then I thought about the Facebook group and how much everyone is getting involved. I did, however, treat myself to some new trainers.

I have fibromyalgia and was worried that if I wore second-hand trainers, I would suffer with my joints. The last thing I want is more hip, knee or back problems.

But out of guilt, I put my old trainers on a selling site – and to my surprise, they sold! I couldn’t believe people wanted my old trainers and, furthermore, how many other people were doing the same.

“Since then I’ve purchased some used trail-running trainers from the site and they have become my new favourite pair. I saved money and, even better, I haven’t had any joint problems.

“Buy Nothing New is no longer a challenge for me – it’s become my lifestyle. People know that developing a new behaviour isn’t easy, but I have found it pretty straightforward and highly rewarding. When people ask me where I buy my running clothes and I tell them they are reused

or have come from landfill, they look rather confused. But after explaining how much this can positively impact the environment, they are intrigued and want to know more.

“I would encourage everyone to just have a think about the small things they do daily and how they can make an impact globally. I’m not obsessed about this, but it is something that deserves attention. If we all do this together, we can make a huge difference.”

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Shop well || Planet-friendly kit

Essential

green kit Decathlon’s running gear has sustainability at its heart and the range is hard to beat on value for money

Kalenji Run Dry T-shirt £4.99|4-20|5 colours This comfortable, sweat-wicking tee offers great freedom of movement, and will quickly become an essential part of your running kit. The best bit? It’s made of 100% recycled polyester. Couldn’t be better!

Kalenji Run Dry Tank Top £4.99|4-20|3 colours This feminine tank is made of 100% recycled polyester, offers brilliant sweat-wicking and dryness on the hottest of runs, and offers fantastic freedom of movement.

Kalenji Run Dry Running Tight Shorts £7.99|XS-XXL

Kalenji Run Dry Running Shorts £7.99|XS-XXL|2 colours These shorts have been specifically designed for running in hot weather.

With stretch fabric and a wide waistband, they’re super comfortable, and the zipped pocket is a great bonus too. Made from 86% recycled polyester.

12 || Women’s Running || JUNE 2021

These tight shorts are soft and lightweight, with a wide waistband and a back zip pocket for run essentials.

There are no seams between the legs so they’re like a second skin to wear. Made from 87% recycled polyester.

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Kalenji Run Dry Running Cropped Trousers £9.99|XS-3XL Breathable running cropped trousers, with a broad waistband with drawstring. Soft and fluid fabric, two hand pockets and rear zip pocket. Designed with a comfortable cut for those who want leggings but prefer a looser fit. Made from 83% recycled polyester.

Kalenji Run Dry Running Tights £12.99|XS-2XL We loved these tights so much they won our Women’s Running Best Value award in 2020. They are breathable, have a back zip pocket and are made from 87% recycled polyester, which equates to about six 1.5L bottles per product.

Kalenji Run Dry Running Short Leggings £8.99|2XS-3XL Possibly the only cropped bottoms you need for running! Soft, lightweight, with a wide adjustable waistband, and a back zip pocket, they’re like a second skin. Created in 87% recycled polyester, they’re kind to the planet.

Kalenji Run Dry Running Trousers £14.99|2XS-3XL|3 colours Lightweight, breathable, fluid trousers that are perfect for running. The quick-drying fabric wicks sweat away perfectly, and they’re made from 86% recycled polyester.

Kalenji Run Warm Running Tights £14.99|XS-2XL For colder running, these are your go-to tights. Warm, soft and comfortable, they have been tested for optimal comfort between -5 and 0°C. They have a flat, wide waistband with a built-in drawcord, and are made from 91% recycled polyester.

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Shop well || Planet-friendly kit

Kalenji Run Support Cropped Leggings £17.99|XS-2XL|3 colours These extremely comfortable leggings offer support while giving freedom of movement.

There are two discreet pockets in the waistband for keys and cards, and a large rear pocket for your phone. They’re made from 82% recycled polyester.

Kalenji Run Feel Running T-shirt

Kiprun Eco-Design Run 900 Thick Mid Socks

£14.99|6-16|4 colours This stylish tee has been created from two fabrics: 43% recycled polyester and 29% lyocell. The lyocell, made from wood pulp, keeps it lightweight and soft to the touch; it’s also 100% biodegradable.

£5.99|4 colours|4 sizes With anti-friction yarn and areas where the fabric is thicker, this running sock protects your feet from blisters and friction during longer runs. The yarn used in Kiprun socks is dyed at source, reducing its environmental impact.

Kalenji Run Support Leggings £17.99|XS-2XL The Run Support leggings have two flat pockets in the waistband, and a large rear pocket for your phone. Decathlon has cleverly designed these so that you only need one hand to get your phone out while running. The 82% recycled polyester fabric contains 19% elastane, there are minimal seams over the leg, and there’s also a super slim pocket; all of these features combine to make these leggings really comfy.

Kiprun Eco-Design Run 900 Invisible Fine Running Socks £5.99|3 colours|6 sizes You’ll love these snug-fitting mid-height running socks knitted with a special anti-friction yarn (PTFE) to reduce blisters.

The comprehensive size range allows for precise sizing and the elasticated strip supports your arches too. Get out there and sock it to ’em!

14 || Women’s Running || JUNE 2021

womensrunning.co.uk

Kiprun Run 900 Mid Fine Running Socks £5.99|3 colours|5 sizes These socks are available in a beautiful range of colours, and are created from anti-friction yarn to reduce the chance of blisters on your runs. The fine fabric is perfect for summer running, too.

Kiprun Eco-Design Run 500 X2 Invisible Fine Running Socks £4.99|7 colours|3 sizes Thanks to the microfibre thread, these ‘invisible’ (aka oh-so-thin) running socks provide excellent comfort for short run sessions.

And you get two pairs for that price, too! Bargain.

Aptonia Vibrating Electronic Massage Tool £8.99 This one-handed massage tool can be used anywhere on the body to soothe aching muscles and reduce DOMs. The pressure is adjustable, and its compact size means it’s the perfect race-day companion. It contains 35% less CO2 than the previous version, uses fewer materials and doesn’t need batteries.

Evadict Trail Running Hydration Gilet 5L Flash Holder

Kiprun Motion Light Flashing Run Light

£29.99|2 colours|3 sizes Looking for speed and low weight when trail running? This 5L pack adapts to your body shape and weighs only 175g, so you’ll forget you have it on. It features a mind-boggling 12 pockets so you’ll have plenty of space for kit and it’s made from 60% recycled textile components.

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£8.99 A smart running light that works with your stride. Thanks to its dynamo system, the flashing LEDs light up as you run, and no batteries are required. The magnet moves into the coil and generates the electricity which lights the four red LEDs. Ingenious, isn’t it?

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|| Women’s Running || 15

In focus || Evadict trail tights

IN FOCUS

Decathlon

Evadict Trail tights Trail tights that go the distance, are planet-friendly and look beautiful. Sold!

D

ecathlon’s latest trail launch is a brilliant example of both its focus on sustainability and its passion for designing kit that performs above expectations. The attention to detail on these tights, for example, is astounding. But we’ll get to that in a little bit.

We’ve discovered – if you haven’t, turn to page 6 to find out more – that Decathlon has big ambitions when it comes to sustainability. It wants to develop a circular model to reduce a product’s impact and prolong its lifespan, and it’s aiming for carbon neutrality by 2050. These are big ambitions, but Decathlon has always aimed high. So where do these beautiful tights come in?

The longer-length trail tights have been made with 78% recycled polyester, which has been created from plastic bottles and recycled fabrics. The cropped version is made with a whopping 91% recycled polyester. So they pack a big punch, environmentally speaking.

16 || Women’s Running || JUNE 2021

Decathlon’s focus is also on longevity – the fewer times you need to buy a product, the better for the planet it is.

These durable tights have been built to last, made from materials specifically chosen for their abrasion resistance. This means you can wash and wear them for longer than normal tights, and they also put up a better fight against brambles, roots and general annoyances on trails.

Design in detail To ensure they remain your go-to trail running tights choice, Decathlon’s design team has included a secret weapon. Both the longer-length version and the crop include a built-in trail pack. Yes, you read that right!

Essentially, this means that in these tights you’ll find no fewer than five pockets. Five! You get two good-sized mesh pockets on the side for food, like gels or cereal bars, and there’s a zipped one at the front for stuff you need to keep safe and you don’t want to move about, such as cards and keys. At the back there’s a huge double pocket, big enough for both your phone and a 250ml soft flask!

Pretty impressive.

And then, because this is Decathlon, there’s the price – both the full-length and the cropped versions come in under £30, which is amazing value. If anything was the very definition of not costing the earth, it would surely be these tights.

womensrunning.co.uk

Waist not The high waistband stays up where you need it, is incredibly comfortable, and holds you in just where you need it

|| Decathlon’s focus is also on longevity – the fewer times you need to buy a product, the better for the planet it is||

Belt up Both versions have an inbuilt trail pack consisting of five good-sized pockets to carry everything from keys to a 250ml flask

Zipped up The long version of the tights includes a half zip, making them really easy to get on and off, no matter how muddy the trails

Now breathe Durable The special fabric has been tested in a mountain environment with low shrubs and bushes

THE DETAILS Evadict Women’s Trail Running Tights Size 2XS-L Price £29.99

womensrunning.co.uk

Both tights have been designed with mesh areas behind the knees to ensure you stay cool no matter where your run takes you

THE DETAILS Evadict Women’s Trail Running Cropped Bottoms Size 2XS-L Price £24.99

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|| Women’s Running || 17

Competition || Run bundle up for grabs!

Win!

A brilliant bundle of Decathlon goodies!

This epic haul of brilliant, sustainable kit could be yours!

S

o, you want to know what you get for entering this really very easy competition? Well, deep breath, here we go…

Aptonia Vibrating Electronic Massage Tool £8.99 A one-handed massage tool that can be used anywhere on the body to soothe aching muscles and reduce DOMs.

Evadict Trail Tunning Hydration Gilet 5L Flash Holder £29.99 This 5L pack adapts to your body shape, weighs only 175g, and carries all your essentials thanks to the 12 pockets.

during sports activities, the design offers an unrivalled level of support.

This bra is a feat of technical prowess which gives 100% reassurance: you’ll feel like your boobs are cocooned.

Kalenji Run Feel Running T-shirt £14.99 This stylish tee has been created from two sustainable fabrics, and is lightweight and soft to the touch.

Enter to win!

Fancy getting your mitts on all of that? Of course you do! Simply go to the website below, and answer this super simple question:

Running Briefs £4.99 Seamless running briefs to reduce chafing. Thanks to the elastane content, they move with you and stay firmly in place.

Jog Kokoon Running Bra £29.99 For those who seek optimal comfort

How many colours are the Kiprun KS Light Running Shoes available in?

A Five B One C 200

Kiprun Eco-Design Run900 Invisible Fine Running Socks £5.99 Snug-fitting, mid-height running socks which are knitted with a special yarn (PTFE) to reduce blisters. The comprehensive size range allows for precise sizing and the elasticated strip supports your arches.

Kalenji Run Dry Running Tights £12.99 Yes, this is your chance to get your hands on a pair of these award-winning tights (Women’s Running Awards 2020). They are made from 87% recycled polyester, which means that about six 1.5L plastice bottles were used in each pair.

Kiprun KS Light Womens’ Running Shoes £79.99 Lightweight, cushioned and stable women’s running shoe suitable for runners who cover many miles in training and races. And they’re available in five different colourways.

Go to womensrunning.co.uk/decathlon 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 can 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. The full competition Ts&Cs can be found at: anthem.co.uk/competition-rules. Closing date 26 June 2021.

18 || Women’s Running || JUNE 2021

womensrunning.co.uk

Bundle worth m than £1 ore 80!

womensrunning.co.uk

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|| Women’s Running || 19

nutrition || Fuel your morning run

Eat

Well Simple breakfast ideas that are delicious, planet-friendly and packed with all the Enerjoy you need Words: Kate Percy

B

reakfasts for runners can be a struggle. The theory all makes sense: carbohydrates, once consumed, are converted into blood glucose and used for energy or stored as glycogen in the liver and muscle. Eating a breakfast rich in slow-releasing carbohydrate two or three hours before a run will sustain your energy so you don’t run out of steam mid-run.

However, many of us run first thing in the morning and are not inclined to get up even earlier to load up on porridge. Some of us find eating before a run can play funny games with our insides too, so you have to go with what works for you.

Packaged cereals are convenient, but they are processed, are often loaded with added sugars, and then there’s all the packaging. So I’ve created these alternatives to bring you great taste, good energy, vitality and a little happiness. They’re designed to provide you with a good balance of carbohydrate, protein and healthy fats, as well as the all-important micro-nutrients you need to support your immune system during training.

20 || Women’s Running || JUNE 2021

The Beetroot Bircher and Pomegranate Bircher include the many antioxidant benefits of both beetroot and pomegranate, and they also contain nitrates, which convert to nitric oxide in your body and open blood vessels, allowing more blood and oxygen to be delivered to the muscles. The Banana Oat Buttermilk Blinis make a great pre-race breakfast for those who want something light, easy to digest yet sustaining and packed with the good stuff. Spiced Orange Porridge, rich in lowreleasing carbs, will keep you going that extra mile, and Chai Chia Pudding is delicious and nutritious, rich in Omega 3 and fibre, as well as protein, vitamins and minerals.

Lastly, we have some tasty Breakfast Tacos: satisfying, protein-packed and finger-licking delicious!

For more #Enerjoy! recipes join Kate on katepercys.com or @katepercys.

Kate is offering Women’s Running readers 20% off her Go Bites energy snacks and her recipe book, Go Faster Food for your Active Family.

Use WRJune21 at katepercys.com.

ChaiChiaPudding Serves 16|| Prep 5 mins + overnight to infuse

• 200g unsweetened natural yoghurt or non-dairy alternative (I like coconut or almond milk yoghurt) • 2 tbsp chia seeds • 1cm piece fresh ginger, peeled and grated • Pinch each of ground cinnamon, ground cardamom, ground cloves • ½ apple (cored and cubed) • ½ pear (cored and cubed) • A few pomegranate seeds (optional) • Honey to serve

1 2 3

Combine the yoghurt with the chia seeds, fresh ginger and spices.

Cover and leave overnight in the fridge to infuse.

In the morning, simply add the fruit, a little sweetness and serve!

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BananaButtermilkBlinis Prep time 5 minutes|| Cook time 5 minutes|| Serves 2/3 - 6-8 blinis

• 50g plain white flour • 50g self-raising wholemeal flour • 30g porridge oats • 1 tsp baking powder • ½ tsp bicarbonate of soda • Pinch of salt • 2 tsp caster sugar (optional) • Handful of raisins (optional) • 250ml buttermilk (or natural yoghurt, thinned with milk) • 1 large or 2 small ripe bananas, mashed with a fork

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• 1 large free-range egg • 1 tbsp sunflower oil • 1 tbsp melted butter or sunflower oil

1 2

Combine the dry ingredients and raisins in a mixing bowl.

In another bowl, briefly beat together the buttermilk, egg and oil until combined.

Add to the dry mixture and gently beat until just combined.

Leave the batter to stand for 5 minutes.

Heat a frying pan or pancake pan and with the tablespoon of oil and/or melted

3 4

butter. The pancakes brown quickly, so keep the pan on a low heat, and a close eye on the pancakes. Spoon tablespoons of batter into the pan to form 8-10cm diameter cakes and cook for a couple of minutes. When little bubbles appear on the surface, flip the blinis and cook on the other side for another couple of minutes until well risen and cooked through.

Serve immediately: hot with your favourite toppings – I like Greek yoghurt, almond butter and fruit (both bananas or berries work well) – or sprinkle with sugar, wrap in foil and take with you if you’re racing away from home.

They taste just as good on the go!

5

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|| Women’s Running || 21

nutrition || Fuel your morning run

BreakfastTacos Prep time 2 minutes chopping|| Cook time 5 minutes || Equipment required Non-stick frying pan, chopping board, sharp knife|| Serves 2

• 1 tsp olive oil • 4 medium eggs • 1 avocado, peeled and sliced • Squeeze of lime juice • Pinch of dried chilli flakes or a little chilli sauce • 1 head of gem lettuce chopped • 2 x spring onions sliced finely on the slant • 1 x fresh red or green chilli deseeded and finely sliced • Handful of baby tomatoes halved • 1 tbsp fresh coriander leaves roughly chopped • Juice of half a lime • Salt and freshly ground black pepper • 4 soft taco shells

1

Heat a non-stick frying pan and warm the tacos (lie them on the hot pan for 20 seconds each side). Set aside on a plate and cover them with foil to keep warm.

Place the avocado in a small bowl and squeeze over a little lime juice. Sprinkle on some salt and pepper.

Add the oil to the pan and fry the eggs for a couple of minutes until cooked to your liking.

To serve, lay out the taco shells on two large plates. Remove the egg with an egg slice and place on the taco, then arrange the avocado, the crispy lettuce, spring onion, tomatoes, fresh chilli and fresh coriander around the egg. Season with salt and pepper, another squeeze of lime and some chilli flakes or sauce. Eat immediately – fold each taco in half and pick it up with your hands!

2 3 4

BircherwithBenefits Prep time 5 minutes Cook time 3+ hours soaking Serves 1

Beetroot Bircher • 50g natural muesli • 130ml beetroot juice • 1 tbsp natural yoghurt • ½ apple, sliced • Handful fresh blueberries • Handful flaked almonds Pomegranate Bircher • 50g natural muesli

22 || Women’s Running || JUNE 2021

womensrunning.co.uk

SpicedOrangePorridge Prep time 2 minutes Cook time 5 minutes Serves 2/3

• 80g whole rolled unrefined porridge oats • 225ml water • 225ml your favourite milk • Pinch of salt • Zest of one orange • 1 orange, peeled and sliced • 2cm piece fresh ginger, peeled and grated • ½ tsp ground cinnamon • 1 dessertspoon of crunchy almond butter • Honey

1 2

Put the oats, water and milk into a pan with a pinch of salt.

Bring to the boil over a high heat and then turn the heat down and simmer gently for about 5 minutes, stirring frequently.

The porridge will become thick and creamy.

Pour the porridge into two warmed bowls, add the orange slices, the almond butter and sprinkle over the orange zest, ginger and cinnamon.

Drizzle a little honey over the top and enjoy!

3 3

• 130ml pomegranate juice • 1 tbsp natural yoghurt • 1 tbsp chia seeds • 1 tbsp pomegranate seeds • 1 tsp honey

1 2 3

Put the muesli into a bowl and pour over the juice.

Leave to soak overnight, or for a good few hours.

Add the extra ingredients, depending which version you’re preparing and enjoy immediately!

womensrunning.co.uk

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|| Women’s Running || 23

RESPONSIBLE RUNNING ||

Run for Good

Run

for

Good Our running community has shown how we are so much stronger together during the recent lockdowns. We celebrate how you made such a huge difference, pulling together to look after each other, as well as the wider community. Because being responsible starts at home Words: Tina Chantrey

R

unners have been forced to adapt over the past year: initially, we were limited to just one exercise activity a day; competitions at every level were cancelled; and access to facilities or equipment – even the clubhouse bar – ended. But by our nature we are resilient. Crossing the finish line

of any race, from 5K to ultras, takes strength and adaptability, so we were ready to rise to the challenge that Covid presented. Runners have turned around the challenges of the last year, adapted to restrictions, and shown not only that humour can get you through anything, but also how to keep calm and carry on running.

|| Runners have adapted to restrictions and shown not only that humour can get you through, but also how to keep calm and carry on running||

24 || Women’s Running || JUNE 2021

womensrunning.co.uk

Raising money for charity Poole Runners is a large club which had to take its track sessions, event and club meets online in 2020 Paula Barker, Poole Runners, poolerunners.co.uk “Every week since Covid struck, we’ve had a Zoom meeting on Wednesday nights, which is normally our club night.

“We’ve covered different subjects, sharing how we’re running in lockdown, what routes we have run, and giving virtual run results. One week, Joanne Westhead, our welfare officer, spoke to us about mental health, which is so very important at this time.

We’ve also had special guests come along, such as Verity Ockenden who used to be a Poole Runner and now is in Team GB, who shared her experience during lockdown.

“We’ve also held a weekly virtual 5K, for all

JUNE 2021

of those who are missing parkrun, which has been age graded with the results shared. This has been a great motivation for many club members.

“The biggest achievement for the club during lockdown is the Garden Marathon Challenge, a great idea from Colin Summers which really won the hearts of us all. Colin came up with this idea as we had to cancel the Poole Festival of Running, which is normally held during the first weekend of June and raises a massive amount of money for Poole Hospital charity.

Last year, we raised £12k, so cancelling the event was going to have a big impact on the charity as it’s their biggest fundraiser. Many of us

|| Women’s Running || 25

Runners on a mission to help GoodGym was originally established to allow members to run, but to also help older people and others in need in the community. It has grown in recent years, with each group making a massive impact in local communities through helping out at schools, charities, residential homes and cleaning up beaches Katie Carew-Robinson, GoodGym Portsmouth, @ggportsmouth “There have been some amazing things happening all over the country in areas where there are GoodGyms. Through our operations to support vulnerable older people, those who are self-isolating and community organisations during the pandemic, we completed a huge 1,680 good deeds across England and Wales in April 2020 alone.

“Missions were primarily focused on safe food and medical prescription delivery to isolated people who were most in need

no runn Lockdown h asn ’t me ant || With over 130 runners involved, there was lots of coverage and over £11,000 raised for charity|| had been training for spring marathons, which had been cancelled, so Colin had the idea to run a marathon round your garden on Sunday 5 April. This was the date for Manchester Marathon, which Colin was supposed to be doing alongside many other club members.

“We opened the event up by offering a choice of distances and the response was amazing, with over 130 runners involved.

There was lots of live coverage and social media activity and it culminated in over £11,000 being raised for the charity. It created a massive sense of team spirit and sense of achievement for the club too.”

26 || Women’s Running || JUNE 2021

ing

during the coronavirus outbreak as well as supporting hospital discharge teams.

“These missions could not have happened without our referral partners across the UK, such as the British Red Cross and Age UK, who have continuously put us in touch with those who need our support.

“We were also excited to set up partnerships with 20 community organisations, including food banks, care homes and schools.

These partnerships allow us to be a part of a broader network of support including mutual aid groups and the NHS volunteering system, and enable us to play a

critical role in supporting people.

“It's been great to see the positive impact we can have while using our outdoor exercise time.

“We weren’t able to run as a group during lockdown, but that hasn’t stopped the GoodGym Portsmouth crew from looking after our local community on solo runs.

We’ve had runners doing food shops for households in isolation.”

One member, Samantha, who is a chicken keeper, boxed up her surplus eggs and delivered them to elderly or isolated neighbours.

Samantha and other members have also done leaflet drops for HIVE Portsmouth, to let residents know what help was and is available to them.

“We put out bins for neighbours who needed to self-isolate, delivered school lunch parcels to families who werere self-isolating, and painted rainbows for the windows of local care homes.

“On hearing of a local resident whose husband was returning home from hospital, who needed furniture moved in order for a new bed and hoist to be delivered, two volunteers were able to move all the furniture needed to make enough space.

“We delivered cakes to elderly neighbours on VE Day, picked up supplies for neighbours and did gardening when it was needed.

Litter picks in the area have also been constantly going on, thanks to GoodGym Portsmouth members. And I’ve picked up library books to deliver to people who can’t get out.

“It’s been lovely to see our members painting and writing birthday cards for care home residents. Other members have used their time to write letters to the residents too.”

|| It’s been great to see the positive impact we can have while using our outdoor exercise time||

Building new UK communities Gosport Road Runners has the enviable training location of the Solent coastline. It’s a friendly and supportive club, and boasts one of the fastest, flattest half marathon races in the UK, held every November Sophie Hurlo, Gosport Road Runners, gosportroad runners.org.uk “Gosport is a small running club in Hampshire, but to me it’s a very caring club. When the club was closed at the beginning of lockdown, one lady created a chat group for just the women, thinking we could help each other’s motivation.

After being at home alone for a week, I noticed my mood and weight were changing, and not for the better. I’m dreadful at motivating myself if I’m not running for a medal, which is why I’m a club member. I need company to keep me going.

“I suggested a virtual run, so we could chat through our headphones and keep each other going. I got my trainers on, started to run and called someone; before I knew it, my run was almost halfway through!

When I got in that evening, I was intrigued as to how many others were out running too. I collected all the photos they sent me and shared it to the group, and I remember that people felt excited because it was almost like we were all running together.

“After that first run, I did a challenge and a collage every day and we’ve created our own version of a rainbow by wearing specific colours each day. I then started setting regular run challenges for all the members of the Facebook group; we’re bounded by a common interest in running.

We’re mostly in Hampshire but some members are in different corners of the UK.

“It’s lovely that we’ve built local allegiances with ladies we’d usually be running against in races. Some of the ladies have been confined to their own homes due to vulnerability, but even they’ve been joining in the collage after their Joe Wicks session or their 5K walk up and down their corridors.

We’ve all got our limitations but we’ve worked through them and we’re doing it together like a club would.

We renamed ourselves the Lush Ladies That Run A Bit. The men in our club were starting to feel left out so the Loveable Lads That Run A Bit have now also got a wide following and are doing challenges like us.

“I’m now in the process of organising a virtual marathon for both the ladies and the lads where they will get a medal on finishing, with all proceeds going to NHS charities. For now, we’re all keeping each other positive and motivated and while we’re unable to get to club, we’re still #runningtogetherwhilstapart.”

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|| Women’s Running || 27

Supporting inclusivity Brighton and Hove Women’s Running Club aims to provide a sociable, fun and safe environment for all women, regardless of their age, ethnicity, race, nationality, sexual orientation, ability or disability, to participate in healthy exercise. They offer a variety of weekly club runs including social runs and off-road weekend runs, as well as training runs and fitness sessions Helena Warburton, Brighton and Hove Women’s Running Club, bhwrc.org “In Brighton and Hove, there are already several mutual aid groups which some of our members (as individuals) belong to. Some members have supported food banks by volunteering to help, and others have delivered leaflets for the council during lockdown, despite the fact many of our members have had to continue to work full-time as they are key/frontline workers, as well as juggling home learning and other family commitments. Our club ethos is one of inclusivity and support for all our members and

during lockdown we’ve remained very busy with this as our main focus.

“What we did initially was set up an online support group, where we had twice-weekly strength and conditioning classes plus some virtual social activities (including group chats, quizzes and a treasure hunt), to try and keep connected with all members. We signed up to a monthly mileage challenge in April to help with motivation for solo running. And one of our coaches has launched a virtual return-torunning course to help members who have not been able to be as active during this time to

|| This period has reinforced how crucial running is to mental and physical wellbeing and we will continue to be an inclusive club||

28 || Women’s Running || JUNE 2021

get safely back to running. The club’s mental health champions have also been actively supporting people in a variety of ways, such as by encouraging daily dancing by posting dance tracks, celebrating anniversaries of past running achievements or by checking in individually with vulnerable members.

“The website has also been a place to share lockdown running experiences, whether it was discovering new quiet routes on the downs or early morning jaunts to the beach or through the city. It’s also been a place for members to get encouragement from others on days when staying active is proving challenging.

“Overall, this period has reinforced to members how crucial running is to mental and physical wellbeing and we will continue to strive to be an inclusive club which encourages all women to start running.”

womensrunning.co.uk

Championing mental health You may know Runr because of their gorgeous hoodies, but this brand has been working hard to promote better mental health during lockdown. The timing of their virtual run, Miles For Mind, couldn’t have been better. This is a virtual race for runners who are looking for a challenge where they can raise money for charity and be rewarded with a medal.

By the end of May, Runr had raised nearly £100,000 for Mind Amy Teague, Runr, runr.co.uk “Recent months have been very different for all of us in the world of running. With races cancelled or postponed, club training sessions put on hold, and parkrun on pause, running has now become a bit more of an individual sport. However, the one thing that never changes is the sense of support and encouragement from the running community, which has become stronger than ever.

“Mental health is a huge talking point at the moment and using running as a way to manage your own mental health is becoming increasingly common, and more importantly, people are talking about it, which is fantastic.

“Runners have been sharing new routes, posting their amazing pictures from sunrise to sunset, and are inspiring each other to keep running and clocking up the miles. Social media is being used for its positive purposes of bringing runners together at a time of uncertainty and we can see how many positives

womensrunning.co.uk

will come from the past few months. I have taken up running again six months after the birth of my daughter, Lottie. She was well worth the wait, but being a mum is exhausting; you never get a day off, you work overtime, you think you understand your role and then the goal posts move. Then throw lockdown, weaning and sleep training into the mix and you’ve got one tired mumma. The solution: Miles for Mind.

“Every mother has a birth story and mine was okay, even if it involved an emergency C-section. I was so disappointed with the time it took my body to recover and I was really nervous about destroying my pelvic floor, so I reluctantly waited five and a half months before I began with a Couch to 10K plan. But I struggled to find the motivation. Years ago, I ran the London

Marathon and found training gruelling, so I signed up to a lot of running events to get me through. Sadly, due to social distancing all events were cancelled, so I decided to go virtual, to run Miles for Mind, arranged by Runr.

“It has helped me go from struggling to get dressed in the morning to jumping out of bed. Not because of the running necessarily, not even because it gives me time out every day from being a mum, but because of the strangers I’ve talked to, I’ve helped and who have helped me. People have been so open about their daily struggles.

“I am a mother but I’m also a runner.

Miles for Mind has helped me to find my own identity again, to be honest about my personal struggles and be part of a community, a positive movement. I feel that in some way I’ve helped others to achieve their mental and physical goals, to get up and see the world a little lighter each day.”

|| Miles for Mind has helped me find identity, deal with my struggles and be part of a community||

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|| Women’s Running || 29

Interview || My running

Why i run

Sarah-Louise Clarke Sarah-Louise is the hiking department manager at Decathlon, and a Kiprun ambassador with a passion for running

When did you first start running?

Sarah-Louise is 24 years old and is a department manager in Decathlon in the north of France. She has been passionate about running since she was 15 years old

I started running at 15. I trained in the Lille athletics club for 400m hurdles. I started running longer distances when I was 20.

What do you love about running?

I love sharing my runs with other people; I think running is the best way to spend time with my friends and family. I also love discovering new places: whenever I travel somewhere, I have the habit of going for a small jog to discover it as if I was a local.

What do you like to eat before and after a race?

Before a race, I always eat the chocolate energy cake from Decathlon; it’s easy to make because you just need a microwave or you can make it beforehand. It’s really tasty and it gives me energy for a long time. Before a long run at home, I eat my normal breakfast: oats or a smoothie or bread with eggs and I bring lots of water and bars with me. I especially like almond bars and date energy bars.

What tips do you have for new runners?

What kind of running/training do you do in a typical week?

I always do fartlek, a shorter one and a longer one, and then a long run that I share with friends, my boyfriend or with my family. During the summer and if I’m not training for a specific race, I replace my long run with a long bike ride.

What has been your most memorable race?

My most memorable race was a 21K ultra trail in Cape Town. I was there for a photoshoot with Kiprun, the running brand from Decathlon, and we got lucky because it was at the same time as the race. It was nice to participate in this global event and to see the city in a new way. The scenery was incredible.

What’s your favourite piece of kit?

I like the Kiprun shorts and tank top, because they’re really light for running in. My shoes, the Kiprun KD500, are also great because they’re dynamic and comfortable at the same time.

30 || Women’s Running || JUNE 2021

Take your time! The most important thing is to enjoy going for a run because it’s the best way to build consistency and that will help you get better and better.

What do you think that running has taught you?

To listen to my body and adapt the way I fuel and sleep without being too harsh on myself. As I said, the best way to improve is to be consistent and that requires starting habits you can keep in the long term.

What do you do to run more ethically?

I don’t ever throw anything on the ground. If I have an energy gel or bar while running, I put it in my camelbag and throw it away at home. If I see a bottle or litter on the ground while running, I pick it up and put it in the next bin. I also try, as much as I can, to run near my home so I don’t have to take my car out. I also really appreciate the clothes I have – like the Kiprun tank top – which are ecologically designed.

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