Sportsister September/October

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sportsister the heartbeat of female sport in the uk

Issue 8: September/October 2010

Going For Gold Commonwealth Games preview: Who to watch Essential autumn running kit Sporty spa breaks Getting started: Squash

Become a better runner with Jenny Meadows

*win*

Discover Geocoaching and win Merrell and Garmin gear worth ÂŁ650

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inspirational

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motivational

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accessible

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start-line

Sportsister the heartbeat of female sport in the UK Welcome to Sportsister’s September/October issue. +LZWP[L HSS [OL ULNH[P]L WYLZZ [OL *VTTVU^LHS[O .HTLZ OHZ ILLU YLJLP]PUN PU [OL TLKPH OLYL PU [OL :WVY[ZPZ[LY VMÄJL ^LYL NL[[PUN YLHSS` L_JP[LK 62 ZV ZVTL VM V\Y MH]V\YP[L Z[HYZ TH` UV[ IL JVTWL[PUN I\[ [OH[ VUS` SLH]LZ the door wide open for many new faces to shine on the big stage. And for sports like netball which isn’t in the Olympics, this is their chance to take part in a multi sport L]LU[ HUK YLHSS` ZOV^ [OLPY [HSLU[Z VMM [V [OL ^VYSK ;OH[Z why we chose to shoot two members of the England netball [LHT MVY V\Y MYVU[ JV]LY >L]L HSZV NV[ WSLU[` VM [OPUNZ [V RLLW HSS `V\ Y\UULYZ TV[P]H[LK HZ H\[\TU ILJRVUZ ;OLYLZ V\Y [VW RP[ I\`Z MVY [OL UL^ ZLHZVU WHNL 1LUU` 4LHKV^Z ZOHYLZ OLY [VW [YHPUPUN KYPSSZ ^P[O \Z WHNL HUK ^L]L KLKPJH[LK ;OL 2UV^SLKNL ZLJ[PVU [V Y\UUPUN [OPZ PZZ\L [VV WHNL We hope you enjoy the issue,

p10 Photo: Sean Malyon

The Sportsister team on location at Surrey Sports Park.

Louise & Danielle P.S. Don’t miss our great subscription offer this month. For Q\Z[ ‰ `V\ NL[ PZZ\LZ VM :WVY[ZPZ[LY KLSP]LYLK [V `V\Y door plus a fab pair of Smartwool running socks worth ‰ 1\Z[ [\YU [V WHNL MVY HSS [OL KL[HPSZ

features

regulars

9 Run Like The Wind – running kit 6\Y MH]V\YP[L H\[\TU Y\UUPUN NLHY PU MHU[HZ[PJ fresh colours.

News and Views The latest news from the world of women’s sport.

online 7

Wellbeing 16 We talk health with Jessica Ennis, round up the best lip balms and tell you all you need to know about bootcamps.

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18 Half Time Our guide to what’s new‌what’s good‌what works...what’s worth spending your money on...what’s fun... The Knowledge - Running Trail shoes are put to the test – see which brands comes out on top.

10 Going For Gold We meet two members of the England netball team who are gunning for gold at this year’s Commonwealth Games. Getting Started – Squash 12 A beginner’s guide to this great sport. It’s cheap, accessible and a great workout; learn how to get started. Commonwealth Games Preview Our guide to the home nation’s medal contenders at the 2010 Commonwealth Games.

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22 Hit The Gym In Style 7YLWHYL [V ^VYR \W H Z^LH[ ^OH[L]LY `V\Y JOVPJL VM L_LYJPZL I\[ SVVR NYLH[ ^OPSZ[ KVPUN P[ 32 Train with Jenny Meadows World champion medallist Jenny Meadows KLTVUZ[YH[LZ [OL ILZ[ KYPSSZ [V KL]LSVW H Z[YVUN core and make you a better runner.

Sportsister blogs Follow the Sportsister bloggers, including top H[OSL[LZ HUK L]LY`KH` ^VTLU [VV HZ [OL` ^YP[L HIV\[ [OLPY ZWVY[PUN SP]LZ

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24 Nutrition ;OL ILZ[ X\PJR Ă„_ LULYN` WYVK\J[Z HYL [YPLK and tested. Travel Head to a spa this autumn and combine WHTWLYPUN ^P[O ZVTL ZLYPV\Z L_LYJPZL

Don’t forget to visit sportsister.com – it’s packed with training plans, nutrition advice, kit guides and competitions. Updated daily – there’s always something new to read.

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29 4 Stars 5 Questions >L HZR MV\Y Z[HYZ [OL ZHTL Ă„]L X\LZ[PVUZ ZLL what Victoria Pendleton has to say.

p29 Competitions Win Garmin, Merrell and Finisterre kit plus entries to Royal Parks Foundation half marathon.

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Put To The Test Sportsister tries The London Triathlon.

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Getting Started Guides If you are looking for a new sport to try make Z\YL `V\ JOLJR V\[ V\Y L_[LUZP]L JVSSLJ[PVU of getting started guides – there’s sure to be something to inspire you. Competitions 2LLW HU L`L V\[ MVY V\Y SH[LZ[ JVTWL[P[PVUZ œ ^L YLN\SHYS` NP]L H^H` RP[ YHJL LU[YPLZ HUK [PJRL[Z [V ZWVY[PUN L]LU[Z 7YL HUK WVZ[ UH[HS Ä[ULZZ HK]PJL .L[ `V\Y X\LZ[PVUZ HIV\[ L_LYJPZPUN ^OPSZ[ WYLNUHU[ VY HM[LY NP]PUN IPY[O HUZ^LYLK I` [OL L_WLY[Z H[ -P[ULZZ 4\T Sportsister Newsletter :PNU \W MVY V\Y MYLL L UL^ZSL[[[LY HUK OH]L [OL SH[LZ[ MLH[\YLZ HUK JVTWL[P[PVUZ KLSP]LYLK KPYLJ[ [V `V\Y PUIV_

34 What’s On? Get inspired with our pick of the best sporty L]LU[Z [V KV HUK ^H[JO Sportsister founders: Danielle Sellwood and Louise Hudson Editorial Director: Louise Hudson Creative Director: Danielle Sellwood Commercial Director: Gary Cole Sales Director: Anne Mead-Green 01225 326 428 Business Development Director: Sally Lockyer Contributors: Rachael Woolston, Jessica Whittington, Chloe Hibbert, Caitlin Ritchie, Poppy Bending Beckett, Lisa Warman and Anna Young. Address: :WVY[ZPZ[LY 9LNLUJ` 6MÄJLZ >VVK :[YLL[ 8\LLU :X\HYL )H[O )( 18 Tel: 01225 326 430 Email: info@sportsister.com Printed by: :[ 0]LZ 7S`TV\[O 3[K

www.sportsister.com

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news and views Sportsister the heartbeat of female sport in the UK

Lunchtime is for running as Garmin launches the 4 Miler

Sportsister Blog

-PUKPUN [OL [PTL [V Ä[ PU H YLN\SHY Y\U PZ ILJVTPUN more and more of a challenge for many of us. /V^L]LY NSVIHS SLHKLY PU ZH[LSSP[L UH]PNH[PVU .HYTPU OH]L JVTL \W ^P[O H IYPSSPHU[ PKLH [OH[ ^PSS OLSW `V\ NL[ Ä[ ^P[OV\[ OH]PUN [V ÄUK [OL [PTL outside of work – the lunchtime 4 Miler.

Name: Ellen White NikeWomen Select Ambassador Club: Arsenal Ladies Football Club Age: 21

.HYTPU OH]L WHY[ULYLK \W ^P[O ZWLJPHSPZ[ Y\UUPUN retailer Sweatshop and London free-press title City A.M. to create the 4 Miler as a fantastic PUP[PH[P]L MVY VMĂ„JLZ L]LY`^OLYL [V IVVZ[ WYVK\J[P]P[` HUK LUZ\YL [OL <2 ^VYRMVYJL PZ getting its work-life balance straight.

I’m Ellen White - footballer; Lady Gaga fan and last ^VTHU Z[HUKPUN VU [OL KHUJL ÅVVY¯0 WSH` ^P[O (YZLUHS 3HKPLZ -VV[IHSS *S\I HUK HT L_JP[LK [V OH]L begun what I hope is a long career with the England Women’s senior football team. I scored the winner in our last match‌so it’s been a sparkling start! The UL_[ `LHY PZ NVPUN [V IL HU HTHaPUN QV\YUL` VM training and anticipation for us as we head towards what we hope is a Victory Moment at World Cup 2011!

/L` ,]LY`VUL

Workers around the country are being encouraged to reclaim their lunch hours, break free from their desks, plan a four mile loop to run in their lunch break and measure how far and how fast they run with their Garmin GPS sportswatches. So switch off the computer, stick on your running ZOVLZ HUK QVPU `V\Y JVSSLHN\LZ PU NL[[PUN Ă„[ [OPZ lunchtime. ;V Ă„UK V\[ TVYL! :PNU `V\Y VMĂ„JL \W H[ www.garmin4milechallenge.co.uk and let the challenge begin.

Congratulations to...

Jade Jones ^OV ILJHTL ;LHT .)Z ÄYZ[ L]LY @V\[O Olympic Games medallist when she won [HLR^VUKV NVSK SHZ[ TVU[O ;OL `LHY VSK MYVT -SPU[ PU >HSLZ JSHPTLK H ]PJ[VY` PU the -55kg weight category against Vietnam’s Than Thao Nguyen in front of a big crowd at :PUNHWVYLZ 0U[LYUH[PVUHS *VU]LU[PVU *LU[YL

Jones, who spent the month prior to the .HTLZ [YHPUPUN PU 2VYLH [OL OVTL VM taekwondo, landed the winning kick to the OLHK VM OLY VWWVULU[ Q\Z[ ZP_ ZLJVUKZ PU[V [OL L_[YH Z\KKLU KLH[O WLYPVK

Photo: istock.com

This October, toss your old sports bras into pink bins outside Curves Health Clubs. Every kilo of bras equals ÂŁ1 for Breast Cancer Care. Donate from October 18-30 and join Curves for free!

Ever thought about biking across Australia? -HUJ` [HRPUN WHY[ PU HU PTTLUZL L]LU[ [OH[ÂťZ Z\YL [V IL H JOHSSLUNL VM H SPML[PTL& ;OL Ă„YZ[ HTH[L\Y IPRL YHJL HJYVZZ (\Z[YHSPH MYVT 4LSIV\YUL [V *HPYUZ ^PSS IL [HRPUN WSHJL in May 2011 and you can be a part of it.

This blog will keep you up to date on all the goings on backstage with both my England and Arsenal training and games. The highs, the lows, and the gritty training it takes to get there. I am also a NikeSelect – part of a team of girls chosen to LUJV\YHNL `V\UN ^VTLU [V NL[ HJ[P]L (Z 0 ^YP[L ,UNSHUK OH]L [VWWLK V\Y >VYSK *\W qualifying group with one game remaining against Austria on Saturday 21st August. A game which we OVWL ^PSS IL H Z[YVUN ]PJ[VYPV\Z ^PU MVY [OL [LHT Topping the group means that we are now through to the European play-off games - where if we win our home and away legs we are through to the World *\W -PUHSZ PU .LYTHU` ^V^ Support from the country means the world to us. Sometimes people forget about female football, and knowing eyes are on us really helps us step-up for our country. Make sure you keep checking when the games are and come out and support the team. I know the squad REALLY appreciates it when L]LY`VUL JVTLZ V\[ HUK ^H[JOLZ V\Y NHTLZ HUK you can be our twelfth player! 0U [LYTZ VM (YZLUHS ^L OH]L OHK V\Y ÄYZ[ [YHPUPUN ZLZZPVU ^OPJO 0 NH]L T` HSS [V 0 SV]L [OL WYVJLZZ VM OVUPUN V\Y Ä[ULZZ WYL ZLHZVU >L OH]L ZVTL friendlies coming up before some of the team go away on international duty and these will ensure we’re working like a well-oiled machine! Anyway I’d better be off – penalty practice to \UKLY[HRL 2LLW JOLJRPUN V\[ T` ISVN VU [OL Sportsister website to see what’s been happening HUK ^OH[Z UL_[ MVY (YZLUHS HUK ,UNSHUK ;HRL JHYL HUK T\JO SV]L ,SSLU ___

Starting from Melbourne, the competitors will ride north through Victoria, New South Wales and 8\LLUZSHUK [V [OL Ă„UPZO PU *HPYUZ 0[ÂťZ Z\YL [V W\[ JVTWL[P[VYZ [OYV\NO [V\NO YHJPUN JVUKP[PVUZ HUK ZVHYPUN [LTWLYH[\YLZ YPNO[ MYVT [OL ]LY` V\[ZL[ ;OL YHJL OHZ ILLU ZWSP[ PU[V YHJL KH`Z LUJVTWHZZPUN YVHK KPY[ YVHK HUK OPSS Z[HNLZ 9PKLYZ ^PSS ULLK [V JVTWSL[L HU H]LYHNL VM kilometres a day to be in with a chance of winning the ÂŁ5,000 cash prize. 4PRL 3HPYK ^OV KL]LSVWLK [OL YHJL YLJLU[S` JVTWSL[LK H ZPTPSHY YPKL LU[PYLS` \UHJJVTWHUPLK ILJVTPUN [OL Ă„YZ[ WLYZVU [V JVTWSL[L [OPZ PUJYLKPISL YPKL /L SVZ[ V]LY WV\UKZ HUK LUJV\U[LYLK THU` VIZ[HJSLZ PUJS\KPUN NPHU[ SPaHYKZ YLKIHJR ZWPKLYZ HUK ZL]LYHS IYV^U ZUHRLZ *VTTLU[PUN VU OPZ L_WLYPLUJL OL ZHPK! ¸;OPZ [Y\S` ^HZ HU L_WLYPLUJL VM H SPML[PTL HUK 0 HT delighted to be able to open this up to other people with an appetite for HK]LU[\YL >LÂťYL SVVRPUN MVY WLVWSL ^P[O H ZLYPV\Z WHZZPVU MVY J`JSPUN [V NL[ PU]VS]LK Anyone with determination, bags of energy HUK H KLJLU[ IPRL ZOV\SK YLHJO [OL Ă„UPZO line.â€? 0M `V\ [OPUR `V\Âť]L NV[ ^OH[ P[ [HRLZ [V JV]LY RPSVTL[YLZ PU Q\Z[ KH`Z HUK ^V\SK SPRL ZVTL TVYL PUMVYTH[PVU ]PZP[ www.transozbikeride.com.

You can follow my blog on sportsister.com. ;V Ă„UK V\[ TVYL HIV\[ [OL 5PRL>VTLU :LSLJ[ WYVNYHTTL ]PZP[! 5PRL>VTLU JVT

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Run like the wind 7

As autumn arrives and darker nights greet us opt for bright berry tones, cobalt blues and apple greens. Layering is the best option at this time of year and a lightweight running jacket becomes your new best friend.

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1. Brooks Equilibrium Long Sleeve Tee Price: £24.00 Colours: Brite Green/Brite White ZOV^U HUK 5PNO[SPML Stockists: www.brooksrunning.co.uk 2. Brooks LSD Lite Jacket Price: £50.00 Colours: Brite White/Brite Green ZOV^U 5PNO[SPML HUK >PU[LY 7VWW` Stockists: www.brooksrunning.co.uk 3. Shock Absorber RUN Sports Bra Price: £36.00 Colour: )SHJR :PS]LY ZOV^U HUK >OP[L :PS]LY Stockists: www.shockabsorber.co.uk/focus 4. Salomon XT Wings II Softshell Jacket Price: £100.00 Colour: .YLLU )LHU ZOV^U Black, Blue and White Stockists: www.salomon.com/uk 5. Sugoi MidZero ZapKnicker Price: £50.00 Colour: Black Stockists: http://sugoi.com 6. New Balance 760 Price: £80.00 Colour: >OP[L :PS]LY )S\L ZOV^U and Black/Pink Stockists: www.newbalance.co.uk 7. Go Lite Black Mountain Thermal Wind Vest Price: ‰ Colour: .YHUP[L 7S\T ZOV^U :R` Blue/Deep Water, Black and Bright Rose/Granite Stockists: www.golite.com 8. Sugoi Convector Zip Price: £36.00 Colours: 4HNLU[H ZOV^U (WWSL and Laguna Stockists: http://sugoi.com 9. NikeWomen Determination Bra Price: £25.00 Colours: 7PUR ZOV^U )SHJR White, Blue and Green Stockists: nikestore.com 10. The North Face Stormy Trail Jacket Price: ‰ Colours: 7\YWSL ZOV^U HUK )SHJR Stockists: www.thenorthface.com/eu 11. adidas adiStar Split Shorts Price: £30.00 Colour: Black Stockists: www.adidas.com 12. Ronhill Vizion Winter Tight Price: £45.00 Colour: Black/FluoPink Stockists: www.ronhill.com 13. Asics GEL Cumulus Price: £85.00 Colour: White/Orchid Stockists: www.asics.co.uk Main image: Gore Running System Lady Jacket HUK :`Z[LT 3HK` 7HU[Z H]HPSHISL MYVT H ZLSLJ[PVU at www.gorerunningwear.co.uk

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Cover story

Going for gold Two of England’s netball team, co-captain Sonia Mkoloma and ;HTZPU .YLLU^H` OH]L VUL [OPUN on their mind. And that’s winning gold at the Commonwealth Games. Sportsister’s Louise Hudson takes some time on court to hear ^O` JVUĂ„KLUJL PZ ZV OPNO PU [OL England camp right now. -VY HZ SVUN HZ 0 JHU YLTLTILY [^V [LHTZ OH]L KVTPUH[LK [OL ZWVY[ VM UL[IHSS ;OL HU[PWVKLHU UH[PVUZ VM (\Z[YHSPH HUK 5L^ ALHSHUK OH]L ILLU [Y\L SLHKLYZ IH[[SPUN P[ V\[ MVY [OL [VW ZWV[ MVY V]LY OHSM H JLU[\Y` :PUJL [OL >VYSK *OHTWPVUZOPWZ ILNHU IHJR PU [OL Z VUL VM [OLZL [^V [LHTZ OHZ ^VU LHJO HUK L]LY` [P[SL ;OL VUS` ZTHSS ISV[ PU [OL YLJVYK IVVRZ PZ PU ^OLU [OL` OHK [V ZOHYL P[ ^P[O ;YPUPKHK HUK ;VIHNV HZ [OL [OYLL [LHTZ Ă„UPZOLK LX\HS Ă„YZ[ )\[ Z[PSS UV V[OLY JV\U[Y` JVTLZ JSVZL [V OH]PUN this kind of record. >OLU `V\ SVVR IHJR H[ [OL *VTTVU^LHS[O [P[SLZ UL[IHSS PZ J\YYLU[S` UV[ HU 6S`TWPJ ZWVY[ P[ [LSSZ H ZPTPSHY Z[VY` (\Z[YHSPH OHZ [^V NVSKZ HUK H ZPS]LY" 5L^ ALHSHUK VUL NVSK HUK [^V ZPS]LYZ (UK H[ [OL PUH\N\YHS 5L[IHSS >VYSK Series last year it was New Zealand who lifted the trophy. There’s no doubt that if you want to win gold in netball these are the teams to beat. :V ^O` [OLU PZ [OL ,UNSHUK ZX\HK MLLSPUN ZV ]LY` JVUĂ„KLU[ [OH[ [OPZ 6J[VILY PZ [OLPY [PTL [V ZOPUL HIV]L [OL (\Z[YHSPHU +PHTVUKZ HUK [OL :PS]LY -LYUZ& ,UNSHUK JV JHW[HPU HUK VUL OHSM VM [OL [LHTÂťZ MLHYLK KLMLUZP]L K\V :VUPH 4RVSVTH ZH`Z" ¸0U [OL *VTTVU^LHS[O .HTLZ [OL [VW MV\Y UH[PVUZ HYL (\Z[YHSPH 5L^ ALHSHUK 1HTHPJH HUK \Z ZV [OH[ÂťZ ^OV 0 L_WLJ[ [V IL battling it out towards the end. ¸)\[ PU [OL SHZ[ [^V VY [OYLL `LHYZ ^LÂť]L ILH[LU HSS [OYLL VM [OLT ZV MVY \Z [OH[ÂťZ H THZZP]L HJOPL]LTLU[ LZWLJPHSS` ^P[O 5L^ ALHSHUK HUK (\Z[YHSPH >LÂť]L NV[ H UL^ JVUĂ„KLUJL" ^L RUV^ ^L JHU KV P[ UV^ ^L Q\Z[ OH]L [V go out consistently across all quarters and in a major tournament.â€?

And it’s this string of recent victories, in particular the one against Australia, that’s setting this team alight. ,HYSPLY [OPZ `LHY MVY [OL ÄYZ[ [PTL PU `LHYZ ,UNSHUK recorded a victory over the Australian Diamonds. 7SH`PUN PU HU PU[LYUH[PVUHS ZLYPLZ VU OVTL ZVPS ,UNSHUK ^VU [OL ÄYZ[ TH[JO of the three match series 41-40. It was a huge moment for the squad, and MVY [OLPY JVHJO :\L /H^RPUZ ^OV `LHYZ LHYSPLY OHK ILLU WSH`PUN MVY Australia in their last defeat against an England side. But it ended in OLHY[IYLHR MVY ,UNSHUK HZ [OL` UHYYV^S` SVZ[ [OL ZLYPLZ V]LYHSS HM[LY H second match defeat and then coming agonisingly close in the third. After ,UNSHUK SLK [OL ÄUHS TH[JO MVY [OYLL VM [OL MV\Y X\HY[LYZ (\Z[YHSPH WYV]LK

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^O` [OL` JHU UL]LY IL ^YP[[LU VMM I` [\YUPUN H UPUL NVHS KLĂ„JP[ HYV\UK [V ^PU I` [^V NVHSZ 0[ ^HZ KL]HZ[H[PUN MVY [OL ,UNSHUK [LHT [V SVZL [OL ZLYPLZ I\[ OHZ VUS` ZLY]LK [V THRL [OLT TVYL KL[LYTPULK [OHU L]LY [OH[ this Commonwealth title is theirs for the taking. ;HTZPU .YLLU^H` ^OV ^PSS IL WSH`PUN PU OLY Ă„YZ[ *VTTVU^LHS[O .HTLZ PZ YLZVS\[L HIV\[ [OL [LHTZ HPTZ ¸6I]PV\ZS` ^LÂťYL NVPUN PU [V ^PU [OL competition, we don’t train as hard as we do and compete like we do to JVTL V\[ ZLJVUK ILZ[ >L ^HU[ [V THRL [OH[ Ă„UHS HUK ^L ^HU[ [V ^PU [OH[ NVSK HUK [OH[ ^PSS IL H NYLH[ I\PSKPUN Z[LW MVY \Z TV]PUN PU[V [OL >VYSK *OHTWPVUZOPWZ [V IL OLSK PU :PUNHWVYL PU ¸>LÂťYL PU [OL WVZP[PVU UV^ MVY [OL Ă„YZ[ [PTL L]LY [OH[ ^LÂť]L ILH[LU HSS those top nations and I keep thinking what an amazing opportunity this is for us and we should go in there with absolutely no fear.â€? ;HTZPU HUK :VUPH OH]L WSH`LK UL[IHSS IV[O PU [OL <2ÂťZ :\WLYSLHN\L H nine-team league across England, Scotland and Wales, and the ANZ *OHTWPVUZOPW ^OLYL Ă„]L (\Z[YHSPHU HUK Ă„]L 5L^ ALHSHUK [LHTZ IH[[SL it out. 0U [OL <2 [OL ZWVY[ PZUÂť[ WYVMLZZPVUHS HUK WSH`LYZ Q\NNSL [OLPY ZWVY[ ^P[O JHYLLYZ -VY ;HTZPU [OPZ PZ H UL[IHSS JVHJOPUN HUK KL]LSVWTLU[ YVSL H[ the new multi-million pound sporting facility Surrey Sports Park, which is home to her Superleague team Surrey Storm. Talking to her I feel L_OH\Z[LK Q\Z[ OLHYPUN HIV\[ [OL YVSSLYJVHZ[LY OLY SPML PZ ^P[O LUKSLZZ [YHPUPUN ZLZZPVUZ JVTT\UP[` V\[YLHJO WYVNYHTTLZ [YH]LSSPUN HUK TLKPH work. She’s one of the faces of Surrey Sports Park and life size photos of her greet you at the entrance to the facility. But when playing in the ANZ Championship, things are different, Sonia L_WSHPUZ ¸>L NL[ TVYL Z\WWVY[ V]LY [OLYL ^L NL[ V\Y OV\ZL [HRLU JHYL VM V\Y [YHUZWVY[ PZ WYV]PKLK MVY \Z HUK HWHY[ MYVT [OH[ ^L NL[ WHPK VU a regular basis for playing the sport, just to help support us while we’re there. This means we can concentrate solely on netball.â€? :VUPH JVU[PU\LZ ¸;OLYLÂťZ H SV[ [V IL SLHYU[ MYVT OV^ [OL ZWVY[ PZ Y\U PU (\Z[YHSPH HUK 5L^ ALHSHUK ;OPUNZ HYL WYVNYLZZPUN OLYL I\[ PU [OL SHZ[ few years it hasn’t actually changed that much for us.â€? )\[ MVY ;HTZPU [OL ZVS\[PVU [V [OPZ PZ JSLHY ¸0U [LYTZ VM [OL WVW\SHYP[` P[ÂťZ L_HJ[S` [OL ZHTL PU [LYTZ VM [OL SL]LSZ VM JVTTP[TLU[ HUK [OL Z[HUKHYK VM ^OH[ [OL NPYSZ HYL KVPUN P[ÂťZ L_HJ[S` [OL ZHTL I\[ [OL IPN [OPUN TPZZPUN

OLYL PZ OH]PUN H THQVY ZWVUZVY ¸(5A [OL (\Z[YHSPHU IHUR ^OV ZWVUZVY [OLPY SLHN\L OH]L JVTL VU IVHYK HUK P[ OHZ been really successful for both sides. I think it’s an amazing opportunity for someone [V [HRL [OH[ VU OLYL HZ ^LSS @V\Âť]L NV[ H ZWVY[ [OH[ÂťZ NV[ H THZZP]L WYVĂ„SL" P[ÂťZ [OL most played women’s sport in this country. If the right sponsor got on board here it would take off just the same as it has there. ¸;OL`ÂťYL JYLH[PUN Z[HYZ V]LY [OLYL HUK [OH[ÂťZ ^OH[ ^L ULLK [VV :WVY[` MLTHSL YVSL models are few and far between and that needs to change. I know when I was NYV^PUN \W T` YVSL TVKLS ^HZ H THSL MVV[IHSS WSH`LY @V\Âť]L NV[ ZV THU` H[OSL[LZ that girls could aspire to but we need to make them stars, and show that you can make a career out of sport too.â€? So what is the dream for the England netball team – gold at the Commonwealths, NVSK H[ [OL >VYSK *OHTWPVUZOPWZ VY IV[O& >OH[ HIV\[ [OL ZWVY[ Ă„UHSS` ILPUN PUJS\KLK PU [OL 6S`TWPJ SPUL \W& -VY ;HTZPU P[ÂťZ X\P[L ZPTWSL ¸0 [OPUR [OL IPNNLZ[ MVJ\Z MVY UL[IHSS ZOV\SK IL [Y`PUN [V create a fully professional league. And then we can take that worldwide. How HTHaPUN ^V\SK [OH[ IL PM `V\ JV\SK IL H M\SS [PTL WYVMLZZPVUHS UL[IHSS WSH`LY& 0 [OPUR if they could do that it would be the best thing for the sport and for me personally I’d prefer that to a spot in the Olympics.â€? The netball tournament at the Commonwealth Games runs from October 4-12 and you can keep up with all the news and match reports on sportsister.com. England netballer Stacey Francis will be blogging exclusively for Sportsister from the Commonwealth Games, so make sure you follow her on sportsister.com to get all the latest news from inside the England camp.

Want to watch international netball closer to home? Don’t miss The 2010 World Netball Series. See England, New Zealand, Australia, Malawi, Jamaica and South Africa competing under the Fast Net rules. This new form of netball is faster, has rolling subs, power plays and you can shoot from outside the circle for double points. November 19-21, Liverpool Echo Arena www.worldnetballseries.com 0M `V\ MLLS PUZWPYLK HUK ^HU[ [V NP]L UL[IHSS H NV THRL Z\YL `V\ [HRL H SVVR H[ ,UNSHUK 5L[IHSSZ )HJR [V 5L[IHSS PUP[PH[P]L ;OLZL HK\S[ VUS` ZLZZPVUZ VMMLY H NLU[SL PU[YVK\J[PVU [V [OL ZWVY[ ^P[O [OL LTWOHZPZ ILPUN WSHJLK VU OH]PUN M\U HUK SLHYUPUN skills rather than serious competition. Visit www.englandnetball.co.uk/Back-to-Netball for more information. And don’t miss Sportsister’s Getting Started guide to Netball on sportsister.com.

Quick fire questions... Favourite movie? Tamsin: Moulin Rouge Sonia: Pulp Fiction Favourite TV show? Tamsin: Glee Sonia: CSI Favourite music? Tamsin: Justin Timberlake Sonia: R&B Last book you read? Tamsin: The Twilight Series by Stephenie Meyer Sonia: The Girl with the Dragon Tattoo by Stieg Larsson Favourite meal? Tamsin: Steak, chips and salad Sonia: Rice and peas and stewed chicken If you weren’t a netball player, what sport would you do? Tamsin: Football Sonia: Basketball Photography: Sean Malyon www.seanmalyon.co.uk Styling: Danielle Sellwood Hair & make up: Sarah Crick-Linton www.jacsarbeauty.co.uk Shot on location at Surrey Sports Park www.surreysportspark.co.uk

Getting Started

:8<(:/ 3VVRPUN MVY H MHZ[ WHJLK ZWVY[ [OH[ÂťZ LHZ` [V WPJR \W HUK ^PSS NP]L `V\ HU L_JLSSLU[ JHYKPV ^VYRV\[& Squash could be just what you are after.

7OV[V! :X\HZOWP_ JVT

The basics

Squash is a fast-paced, high-energy game. It’s cheap to play, is sociable and once you get the hang of a few basic rules, easy to understand. Britain is also a great squash nation, with four women currently in the top 10 world rankings, so there is plenty of inspiration out there for you too. This is a sport you need to play against someone of a similar standard, making it ideal for starting out with a friend or work colleague. It offers you a great cardio workout – in fact playing squash for one hour will burn between HUK JHSVYPLZ ^OPJO PZ ZPNUPÄJHU[S` OPNOLY [OHU THU` ZWVY[Z 0[ works both your upper and lower body and is great for toning your arms and torso.

The court

Squash courts are traditionally found indoors and are surrounded by four ^HSSZ ;OL ^HSSZ HUK Ă…VVY HYL KP]PKLK \W I` H ZLYPLZ VM SPULZ ;OLYL PZ HSZV H half meter-high metal area at the bottom of the front wall known as the tin. If the ball strikes here it is out. The out line runs along the top of the front wall and the side walls. Shots hit HIV]L [OL V\[ SPUL VY VU HU` ^HSS HYL V\[ ;OL ZLY]PJL SPUL HSVUN [OL MYVU[ ^HSS PUKPJH[LZ [OL OLPNO[ [OL ZLY]L T\Z[ IL HIV]L ;OL Ă„YZ[ ZLY]LY JOVVZLZ [V ZLY]L MYVT LP[OLY ZLY]PJL IV_ 6UL VM [OL ZLY]LYÂťZ MLL[ T\Z[ IL PU [OL IV_ HUK ^OLU ZLY]LK [OL IHSS T\Z[ OP[ [OL MYVU[ ^HSS HIV]L [OL ZLY]PJL SPUL HUK ILSV^ [OL V\[ SPUL HUK SHUK PU [OL VWWVZP[L X\HY[LY JV\Y[ 0[ JHU HSZV OP[ [OL ZPKL ^HSSZ I\[ KVLZ UV[ OH]L [V ;OL YLJLP]PUN WSH`LY JHU JOVZL [V ]VSSL` H ZLY]L HM[LY P[ OHZ OP[ [OL MYVU[ ^HSS 0M H ZLY]LY ^PUZ H WVPU[ [OL [^V WSH`LYZ Z^P[JO ZPKLZ MVY [OL MVSSV^PUN WVPU[

The scoring

-PYZ[ ZLY]PJL PZ KLJPKLK VU [OL ZWPU VM H YHJRL[ HUK [OL ZLY]LY ZLY]LZ \U[PS OL VY ZOL SVZLZ H WVPU[ :[HUKHYK ZJVYPUN PZ RUV^U HZ 7(9 WVPU[ H YHSS` ZV PM `V\ ^PU H WVPU[ VU `V\Y VY `V\Y VWWVULU[Z ZLY]L `V\ NL[ [OL WVPU[ 0M `V\ SVZL [OL WVPU[ [OL ZLY]PJL WHZZLZ [V `V\Y VWWVULU[ >OLU P[ PZ `V\Y ZLY]L you are awarded a point during the course of play if: O Your opponent lets the ball bounce twice O @V\Y VWWVULU[ OP[Z [OL IHSS V\[ LP[OLY VU VY HIV]L [OL V\[ SPUL O Your opponent fails to hit the front wall with the ball before the ball has bounced Games are usually played to 11 points unless the score is 10-10, in which case the game is decided with two clear points. Competition matches are \Z\HSS` WSH`LK [OL ILZ[ VM [OYLL VY Ä]L NHTLZ <UZ\YWYPZPUNS` MVY H YHJX\L[ ZWVY[ [OH[ PZ WSH`LK PU Z\JO JSVZL X\HY[LYZ obstruction must be considered. This is where lets and strokes come in. A SL[ PZ NP]LU PM H WSH`LY ^V\SK OH]L ILLU HISL [V NL[ [V [OL WSH` PU [OL HIZLUJL of interference from the opponent. The point is played again with the same ZLY]LY ZLY]PUN [OL IHSS )\[ PM [OL WSH`LY ^V\SK UV[ OH]L NV[ [V [OL IHSS VY attempted the shot but missed it, then no let is called. Referees will call when a let should be played. If you are just playing socially it is up to both players’ to decide.

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( Z[YVRL JHU IL H^HYKLK HNHPU I` YLMLYLL VY WSH`LYZ HNYLLTLU[ PM P[ PZ deemed the player did not make enough effort to get out of the way and thus WYL]LU[LK [OL Z[YPRLY MYVT [HRPUN H ^PUUPUN ZOV[ ( Z[YVRL TLHUZ [OL WSH`LY NL[Z H WVPU[ VY [OL ZLY]PJL 0M `V\ OP[ `V\Y VWWVULU[ ^P[O [OL IHSS P[ KVLZ ZVTL[PTLZ OHWWLU P[ PZ H SL[ PM [OL IHSS ^V\SK OH]L V[OLY^PZL OP[ [OL ZPKL ^HSS 0M P[ ^V\SK OH]L OP[ [OL MYVU[ wall it is a straight point.

>OH[ LX\PWTLU[ KV 0 ULLK&

You can wear your usual sports gear. If you are playing inside, which is usual PU [OL <2 P[ JHU NL[ X\P[L ^HYT ZV ZOVY[Z HUK H ]LZ[ VY ZOVY[ ZSLL]L [LL HYL recommended. You will also need a good sports bra suitable for high impact sports. Footwear with non-marking soles is essential. >OLU JOVVZPUN H YHJX\L[ OLHK [V H ZWVY[Z Z[VYL ^OLYL [YHPULK Z[HMM JHU NP]L `V\ RUV^SLKNLHISL HK]PJL ;OLYL HYL [OYLL THPU MHJ[VYZ [V JVUZPKLY ^OLU choosing a racquet, in addition to cost. Weight: >VTLU [LUK [V WYLMLY H SPNO[^LPNO[ YHJX\L[ HZ KV L_WLYPLUJLK WSH`LYZ HZ [OL` VMMLY NYLH[LY THUL\]LYHIPSP[` )\[ ILJH\ZL [OL` KLSP]LY SLZZ force they require a powerful swing, so you may want to choose a slightly head-weighted model to assist you. Size and grip: 0[Z ILZ[ [V JOVVZL H TPK WYVÄSL YHJX\L[ [OH[ IHSHUJLZ WV^LY and control. Stiffness: ;OL TVYL ÅL_PISL H YHJX\L[ PZ [OL LHZPLY P[ PZ [V JVU[YVS ZV [OPZ PZ IL[[LY MVY UV]PJLZ Prices can range enormously, from around £25 for the cheapest model to V]LY ‰ MVY H [VW VM [OL YHUNL YHJX\L[

Finding a club

0M `V\ ]PZP[ [OL VMĂ„JPHS ZX\HZO ^LIZP[LZ MVY ,UNSHUK :JV[SHUK HUK >HSLZ `V\ will be able to get information on local clubs. The English site has a JVTWYLOLUZP]L JS\I Ă„UKLY VU P[ THRPUN P[ LHZ` [V ZLHYJO MVY H JS\I JV\Y[ JVHJO VY JVTWL[P[PVU 4HU` ZWVY[Z JS\IZ HUK N`TZ OH]L ZX\HZO JV\Y[Z ZV P[ ZOV\SK UV[ IL KPMĂ„J\S[ [V Ă„UK VUL 0M `V\ KVUÂť[ OH]L HU`VUL [V WSH` ^P[O [OPZ PZ HSZV H NVVK ^H` [V Ă„UK H WHY[ULY VY QVPU H JVTWL[P[P]L ZX\HZO SHKKLY

,]LU[Z

September 5-12, WISPA Women’s World Open Championships, Netherlands. :LW[LTILY )YP[PZO .YHUK 7YP_ :X\HZO *OHTWPVUZOPWZ 4HUJOLZ[LY October 11-16, Coronation London Open, London.

*

Need more inspiration?

There are loads more getting started guides online at ^^^ ZWVY[ZPZ[LY JVT *OLJR P[ V\[ [V Ă„UK V\[ HSS `V\ ULLK [V NL[ started in a new sport including:

O Badminton O Canoeing O Football O 2PJRIV_PUN O Indoor climbing O :\YĂ„UN O Triathlon O + Many More

Commonwealth Games

Preview

Sportsister shares its thoughts on which of the home nation’s athletes will be on the podium at [OPZ `LHY»Z *VTTVU^LHS[O .HTLZ (SS [OL HJ[PVU Y\UZ MYVT 6J[VILY HUK ^L»SS IL JV]LYPUN P[ all on sportsister.com. Affectionately dubbed the ‘Friendly Games’, the 2010 Commonwealth .HTLZ HYL ILPUN OLSK PU +LSOP 0UKPH 0[»Z [OL ÄYZ[ [PTL 0UKPH OHZ OVZ[LK [OL .HTLZ HUK VUS` [OL ZLJVUK [PTL [OL L]LU[ OHZ ILLU OLSK PU (ZPH 2\HSH 3\TW\Y PU ^HZ [OL ÄYZ[

Danielle Brown

Nicole Cooke

<UZ\YWYPZPUNS` PU [OL Y\U \W [V [OL .HTLZ [OLYL OHZ ILLU HU HYYH` VM ULNH[P]L YLWVY[Z I` [OL ^VYSK»Z TLKPH Q\Z[ HZ ^L OH]L ILJVTL HJJ\Z[VTLK [V YLHKPUN WYPVY [V HU` ZWVY[PUN L]LU[ VM [OPZ ZJHSL ;OLZL .HTLZ HYL UV L_JLW[PVU ^P[O \UÄUPZOLK Z[HKP\TZ HSSLNH[PVUZ VM JVYY\W[PVU ILPUN SL]LSSLK H[ [OL VYNHUPZLYZ HUK H SHJR VM [VW Z[HYZ competing all currently making headlines, causing some to question the place of the Commonwealth Games in today’s sporting landscape. )\[ ^OLYL]LY `V\ Z[HUK VU [OPZ JVTL 6J[VILY YK HYV\UK H[OSL[LZ across 21 sports, including four para-sports, will battle it out to become Commonwealth champion. /LYL»Z V\Y N\PKL [V [OL UHTLZ [V ^H[JO MYVT [OL OVTL UH[PVUZ ([ HU L]LU[ [OH[»Z MHTLK MVY SH\UJOPUN ZWVY[PUN JHYLLYZ ^L»]L PUJS\KLK ZVTL OV\ZLOVSK UHTLZ HUK V[OLYZ [OH[ `V\ TH` UV[ OH]L OLHYK VM H[ SLHZ[ UV[ `L[ HU`^H`

England’s hockey team

Archery

4HRPUN OPZ[VY` PZ +HUPLSSL )YV^U ^OV PZ [OV\NO[ [V IL ÄYZ[ 7HYHS`TWPHU [V JVTWL[L MVY ,UNSHUK PU HU HISL IVKPLK L]LU[ H[ [OL *VTTVU^LHS[O .HTLZ In addition to her Paralympic gold medal Brown has won gold at the last two IPC World Championships for archers with a disability.

Athletics

Rising star Steph Twell will be competing for Scotland after switching her nationality earlier this year. The world junior 1500m champion will be hoping [V THRL OLY THYR VU [OL ZLUPVY Z[HNL H[ OLY ÄYZ[ *VTTVU^LHS[O .HTLZ (SZV SVVR V\[ MVY KLMLUKPUN JOHTWPVU 3PZH +VIYPZRL` PU [OL ZHTL L]LU[ 6S`TWPJ T JOHTWPVU *OYPZ[PUL 6O\Y\VN\ SVVRZ SPRLS` [V IL Ä[ HM[LY H season out through injury and will be defending her Commonwealth title. >OPSL WVSL ]H\S[LY 2H[L +LUUPZVU HUK ZWYPU[LY 4VU[LSS +V\NSHZ ^PSS HSZV IL hoping to impress.

Hannah Miley

Badminton

Photo: (K` 2LYY` ,/)

1LUU` >HSS^VYR ^PSS IL OVWPUN ZOL JHU ÄSS [OL UV^ YL[PYLK .HPS ,TTZ» ZOVLZ HZ ZOL WHY[ULYZ 5H[OHU 9VILY[ZVU PU [OL TP_LK KV\ISLZ HZ OL TV\U[Z H defense of his Commonwealth Games crown. The duo are already ,\YVWLHU IYVUaL TLKHSSPZ[Z HUK UH[PVUHS JOHTWPVUZ HUK OH]L IYVRLU PU[V the world’s top 15 pairs since forming a partnership in October 2008. 0U [OL ZPUNSLZ SVVR V\[ MVY ,SPaHIL[O *HUU ^OV ^PSS WSH` MVY [OL ÄYZ[ [PTL MVY ,UNSHUK H[ [OL .HTLZ OH]PUN ÄUPZOLK MV\Y[O PU [OL ^VTLU»Z ZPUNSLZ PU for Jersey and Scotland’s bronze medallist from Melbourne, Susan Egelstaff.

Cycling

Achieng Ajulu-Bushell

>VYSK JOHTWPVU J`JSPZ[ >LUK` /V\]HUNHS ^PSS IL 5VY[OLYU 0YLSHUK»Z ILZ[ OVWL VM H NVSK PU [OL ]LSVKYVTL (SZV RLLW HU L`L MVY \W HUK JVTPUN >LSZO sprint talent Becky James. While on the road Olympic champion Nicole *VVRL >HSLZ ^PSS IL OVWPUN [V HKK [V OLY NVSK HUK IYVUaL *VTTVU^LHS[O medal tally. England is yet to announce its cycling team at the time of going to print and with some top cyclists opting to compete at the European Championships rather than the Commonwealths it’s hard to say who will be racing in Delhi. But look out for Lizzie Armitstead and Jo Rowsell on the track and Emma Pooley, on the road, who look likely to be named.

Photo: :>7P_ JVT

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+P]PUN

0[»Z ILLU T\JO W\ISPJPZLK [OH[ H U\TILY VM OPNO WYVÄSL ZWVY[Z Z[HYZ ^PSS IL TPZZPUN [OPZ `LHY»Z *VTTVU^LSH[O .HTLZ PUJS\KPUN ^VUKLY IV` <ZHPU )VS[ An increasingly packed schedule has led to numerous withdrawals and a ^PKL ZJHSL X\LZ[PVUPUN VM [OL J\YYLU[ YLSL]HUJL VM [OL [V\YUHTLU[ )\[ [OLZL HIZLU[LLZ VUS` SLH]L [OL KVVY ^PKL VWLU MVY UL^ Z[HYZ [V IL IVYU

Hockey

Jessica Ennis - Britain’s leading lady of athletics won’t be adding the Commonwealths to her growing list of heptathlon titles. Victoria Pendleton – Has chosen to concentrate on the European *OHTWPVUZOPWZ ^OPJO JHYYPLZ 6S`TWPJ X\HSPÄJH[PVU WVPU[Z Beth Tweddle – As the 2010 Artistic Gymnastics World Championships start just a few days after the Commonwealth’s Britain’s top gymnasts will be competing in Rotterdam rather than in Delhi.

Don’t miss the Galashan twins Helen and Carol, two Scots who competed as gymnasts in the 2006 Games. At 14 years of age and the youngest ;LHT :JV[SHUK TLTILY KP]LY .YHJL 9LPK ÄUPZOLK PU H YLTHYRHISL MV\Y[O place at the European Championships last month in the 3m springboard. Tonia Couch is England’s best hope. ,UNSHUK >HSLZ HUK :JV[SHUK OH]L HSS X\HSPÄLK MVY [OL .HTLZ ^P[O ,UNSHUK [OL OPNOLZ[ YHURPUN VM [OL [OYLL H[ U\TILY ZP_ PU [OL ^VYSK )\[ ^P[O VUS` (\Z[YHSPH YHURLK OPNOLY V\[ VM [OL *VTTVU^LHS[O [LHTZ ,UNSHUK OH]L [OLPY ZPNO[Z ÄYTS` ZL[ VU [OL ÄUHS ( IYVUaL TLKHS H[ [OL .HTLZ HUK [OLPY ÄYZ[ L]LY TLKHS H[ [OPZ `LHY»Z *OHTWPVUZ ;YVWO` TLHUZ JVUÄKLUJL PZ OPNO that the timing is right for this strong squad.

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Rebecca Adlington

Spotlight: Rebecca Adlington What do the Commonwealth Games mean to you? I am really KLSPNO[LK [V OH]L ILLU ZLSLJ[LK MVY [OL .HTLZ ;OL` HYL HU important part of a journey that I want to really appreciate and enjoy as I progress through my career. Actually going is especially PTWVY[HU[ HZ 0 OH]LU[ ILLU [V H *VTTVU^LHS[O .HTLZ ILMVYL œ 0 TPZZLK V\[ PU [OYV\NO NSHUK\SHY ML]LY How do you prepare yourself mentally for an event of this magnitude? I try and make sure I’m in the best physical shape WVZZPISL HZ [OH[ OLSWZ I\PSK T` JVUÄKLUJL 0 HSZV JVUJLU[YH[L VU T` own performance and try not to get distracted by what other people are doing. I know I can’t really control how anyone else performs; I JHU VUS` JVU[YVS ^OH[ 0 WLYZVUHSS` KV PU HU L]LU[ 0SS [HSR [V T` JVHJO on the day, get warmed up and picture the race ahead of me. What are your personal goals for the Games? To enjoy the L_WLYPLUJL HUK OVWLM\SS` ^PU ZVTL TLKHSZ (M[LY 0 ^VU [^V NVSK TLKHSZ H[ [OL 6S`TWPJZ VUL VM [OL ÄYZ[ [OPUNZ 0 [OV\NO[ ^OLU 0 NV[ IHJR [V [YHPUPUN ^HZ KV 0 Z[PSS OH]L [OL ZHTL KLZPYL ^PSS 0 Z[PSS IL HISL to push myself that bit harder to win. The answer is that if anything, 0T L]LU TVYL KYP]LU UV^ ,]LU[ ^PZL T` THPU MVJ\Z PZ Z[PSS [OL meters, it’s such a great race. Who in your eyes are the rising stars in your sport? Jazmin *HYSPU PZ IYPSSPHU[ ZOL PZ ZV SV]LS` HUK ZV T\JO M\U [V IL HYV\UK HUK P[ is great that she in the British team now. There’s also Achieng Ajulu-Bushell who won the women’s 50m breaststroke at the British *OHTWPVUZOPWZ PU :OLMÄLSK PU 4HYJO What tips can you give our readers to help them with their swim training? ;OL ILZ[ [YHPUPUN HK]PJL 0 JHU NP]L PZ TP_ P[ \W Variation is the best way to stop getting bored of training. Also, I UL]LY KV T` ^VYRV\[Z HSVUL @V\ HS^H`Z KV H SP[[SL TVYL ^OLU `V\YL with someone, so bring a friend or get a coach. Personally I do 10 pool sessions per week, each lasting between two and two-and-a-half hours. Outside of the pool, I do three gym sessions a week, which are mostly circuit based, lasting about an OV\Y LHJO :V 0 KV ULLK ZVTL JVTWHU` HUK ]HYPL[` [V Z[H` MVJ\ZLK Double gold Olympic medallist Rebecca Adlington is sponsored by Speedo. For more information visit www.speedo.co.uk

5VU ,]HUZ Jenny Duncalf

England’s netball team

Netball

(Z H UVU 6S`TWPJ ZWVY[ [OL *VTTVU^LHS[O .HTLZ PZ VUL VM [OL SLHKPUN L]LU[Z in the netball calendar and a real chance for this sport to shine on the big stage. ,UNSHUK PZ J\YYLU[S` YHURLK [OPYK PU [OL ^VYSK ILOPUK [OLPY HU[PWVKLHU YP]HSZ Australia and New Zealand. They will be hoping to go one better than the bronze medal they picked up in Melbourne four year ago. Look out for JV JHW[HPUZ :VUPH 4RVSVTH HUK 2HYLU ([RPUZVU SLHKPUN [OL JOHYNL

Shooting

1VOHUUUL )YLRRL [OL >LSZO YPĂ…L ZOVV[LY OHZ HSYLHK` ILLU [V [OYLL Commonwealth Games and returned home with a medal from each, one of ^OPJO ^HZ NVSK 5VY[OLYU 0YLSHUKÂťZ 2PYZ[` )HYY THKL H UHTL MVY OLYZLSM ^OLU LHYSPLY [OPZ `LHY ZOL Ă„YLK OLY ^H` [V NVSK PU [OL *VTTVU^LHS[O :OVV[PUN Championships in India.

Squash

With four players from the home nations currently in the world top ten rankings keep a close eye on the squash in Delhi. Jenny Duncalf, Alison Waters and 3H\YH 4HZZHYV HSS ,UNSHUK HUK 4HKLSLPUL 7LYY` 5VY[OLYU 0YLSHUK ^PSS IL \W HNHPUZ[ ^VYSK U\TILY VUL 5PJVS +H]PK VM 4HSH`ZPH

Swimming

Double Olympic gold medalist Rebecca Adlington will be competing at her ÄYZ[ *VTTVU^LHS[O .HTLZ ZOL TPZZLK V\[ VU X\HSPÄJH[PVU PU HUK after setting the fastest 800m freestyle time of the year so far the 21 year old’s JVUÄKLUJL PZ OPNO :OL ^PSS IL QVPULK I` ^VYSK HUK ,\YVWLHU JOHTWPVU .LTTH :WVMMVY[O ^VYSK T MYLLZ[`SL ZPS]LY TLKHSSPZ[ -YHU /HSZHSS ,\YVWLHU T backstroke champion Lizzie Simmonds and world open water champion 2LYP (UUL 7H`UL ^OV PZ [\YUPUN OLY H[[LU[PVU [V [OL WVVS Achieng Ajulu-Bushell, the 16 year old national 50m and 100m breaststroke JOHTWPVU OHZ ILLU ZLSLJ[LK MVY ,UNSHUK MVY [OL ÄYZ[ [PTL HM[LY KLJPKPUN [V Z^P[JO ZWVY[PUN UH[PVUHSP[` MYVT 2LU`H HUK PZ [PWWLK HZ VUL [V ^H[JO MVY <W HUK JVTPUN Z^PTTLYZ (PTLL >PSTV[[ HUK 9LILJJH ;\YULY ^PSS HSZV [YH]LS [V Delhi. Caitlin McClatchey, who won double gold in Melbourne, and Hannah 4PSL` ^OV ^PSS JVTWL[L PU ZL]LU L]LU[Z PU 0UKPH ^PSS IL Å`PUN [OL ÅHN MVY Scotland, while Northern Ireland’s best hopes are Melanie Nocher and rising 15 year old star Sycerika McMahon. 0U [OL Z`UJOYVUPaLK Z^PTTPUN SVVR V\[ MVY 1LUUH 9HUKHSS ^VU ZPS]LY PU [OL ZVSV L]LU[ PU 4LSIV\YUL ^OPSZ[ OLY HUK 6SP]PH (SSPZVU Q\Z[ TPZZLK V\[ VU TLKHSZ PU [OL K\L[ I` ÄUPZOPUN MV\Y[O

Tennis

Zoe Smith

Tennis is making its Commonwealth Games debut in Delhi. Look out for Britain’s’ number one woman Elena Baltacha, representing Scotland at the .HTLZ ;OL `LHY VSK OHZ OHK H Z[YVUN `LHY HUK ZLLU OLY ZPUNSLZ ^VYSK ranking rise to a career high of 52 which equates to a Commonwealth ranking VM 2H[PL 6)YPLU ^PSS IL OVWPUN [V THRL OLY THYR MVY ,UNSHUK ^OPSZ[ YPZPUN star, and Britain’s number one junior, Heather Watson will represent the Channel Islands.

Weightlifting Elena Baltacha

Teenage sensation Zoe Smith is hoping to hit the headlines in Delhi. The 16 year VSK PZ [OL `V\UNLZ[ H[OSL[L ZLSLJ[LK MVY [OL ,UNSHUK [LHT H[ [PTL VM NVPUN [V WYLZZ :TP[O PZ UV Z[YHUNLY [V PU[LYUH[PVUHS Z\JJLZZ OH]PUN Z[Y\JR NVSK H[ under-53kg at the 2008 Commonwealth Youth Games in Pune, India when at just 14, she was the youngest member of the England team. In the four years since taking up weightlifting the former gymnast has broken more than 300 records and currently holds the senior English records at both 58kg and 63kg for the snatch, clean & jerk and combined total, as well as the 53kg snatch YLJVYK 4LHU^OPSL ]L[LYHU >LSZO SPM[LY 4PJOHLSH )YLLaL ^PSS IL SVVRPUN [V HKK [V OLY HUK *VTTVU^LHS[O NVSKÂťZ PU ^OH[ ^PSS IL OLY Ă„UHS JVTWL[P[PVU before retirement.

Wrestling

3VVR V\[ MVY 5VU ,]HUZ ZOLÂťZ ZVTL^OH[ VM H WOLUVTLUVU PU >LSZO ZWVY[ 5V[ VUS` OHZ ZOL ILLU JHWWLK V]LY [PTLZ MVY [OL >LSZO 5H[PVUHS >VTLUÂťZ Y\NI` [LHT HUK ZP_ [PTLZ MVY [OL )YP[PZO 3PVULZZLZ ,]HUZ ^PSS HSZV IL THRPUN OPZ[VY` PU +LSOP HZ [OL Ă„YZ[ ^VTHU [V JVTWL[L PU [OYLL KPMMLYLU[ ZWVY[Z H[ [OL *VTTVU^LHS[O .HTLZ :OL OHZ [^V *VTTVU^LHS[O .HTLZ ZPS]LY TLKHSZ MVY Q\KV ZOL JVTWL[LK PU [OL \UKLY RN ^LPNO[SPM[PUN JH[LNVY` H[ [OL Manchester Games and has now turned to wrestling. Also look out for Scots (ZOSLH 4J4HU\Z HUK 1H`UL *SHZVU ^OV OH]L HSZV [YHUZMLYYLK MYVT Q\KV [V wrestling.

www.sportsister.com

15

Sportsister promotion

Wellbeing

Get the right sports bra... and stop that bounce

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Ball sports bra features: • ‘Arc-Control’ support system offering enhanced support around top and side of cups, to target ]LY[PJHS TV]LTLU[ ,_[YH ^PKL X\PJR KY` JOLZ[ IHUK [V WYL]LU[ ride-up and friction on key hotspot

Fitting Information

• Breathable powermesh wing fabric to keep body cool (K]HUJLK MYVU[ HKQ\Z[HIPSP[` ¶ J\Z[VTPZL MVY WLYMLJ[ Ä[

• Gel hook and eye for comfort • Wide, padded straps with non-slip technology • Price: £36.00 • Sizes: 30-36A, 30-38B-F • More info www.shockabsorber.co.uk/focus (]HPSHISL VUSPUL HUK H[ OPNO Z[YLL[ ZWVY[Z HUK department stores

>V\SK `V\ Z[LW VU[V [OL JV\Y[ PU ÅPW ÅVWZ& @V\Y HUZ^LY PZ SPRLS` [V IL VM JV\YZL UV[ ¯ `L[ playing netball without a sports bra can be equally as uncomfortable, distracting and damaging to your body. Here are a few tips from Shock Absorber on choosing the right sports bra: 0M `V\ OH]L UL]LY ^VYU H ZWVY[Z IYH ILMVYL Z[HY[ VMM ^P[O [OL ZHTL IYH ZPaL `V\ ^V\SK UVYTHSS` wear. 4HRL Z\YL [OH[ [OL IHJR IHUK PZ H[ [OL ZHTL SL]LS HSS [OL ^H` YV\UK 0M P[ YPKLZ \W [OLU P[»Z [VV IPN 0[ ZOV\SK MLLS ÄYT *OLJR `V\ HYL M\SS` JVU[HPULK PU [OL J\WZ ^P[O UV V]LYZWPSS VY IHNNPULZZ (Z H NLULYHS Y\SL [OL JLU[YLWPLJL VM H ZWVY[Z IYH ZOV\SK SPL ÅH[ HNHPUZ[ `V\Y JOLZ[ • Do the bounce test. Jump up and down and check you are properly supported.

Source: Portsmouth University research 2009, Scurr et al – tested against ‘no bra conditions’

It’s great that Shock Absorber HYL [OL VMÄJPHS ZWVY[Z IYH Z\WWSPLY to England Netball as a good sports bra is an essential part of all netball players’ kit. Shock Absorber sports bras are really supportive and comfortable and we wouldn’t do a training session or play a match without wearing one!” Eboni Beckford-Chambers 16

www.sportsister.com

To see how much your breasts could bounce without a Shock Absorber sports bra, check out the ‘bounce-o-metre’ at www.shockabsorber.co.uk

Intosport.com’s Shock Absorber Netball Academy Through the Shock Absorber Netball Academy, players, coaches and parents can access high quality and credible resources completely free of JOHYNL [V OLSW PTWYV]L [OLPY NHTL ;OL X\HSP[` ]PKLVZ LK\JH[L ]PL^LYZ HIV\[ HSS HZWLJ[Z of the game of netball including skills and tactics N\PKLZ HUK ZWLJPÄJ HK]PJL VU WO`ZPJHS JVUKP[PVUPUN MVY UL[IHSS 0U HKKP[PVU [OL HJHKLT` WYV]PKLZ N\PKHUJL YLNHYKPUN JVTWL[P[P]L WLYMVYTHUJL psychology and nutrition and hydration. Intosport.com is also running a fantastic competition for your netball team to win a prize worth £3,500. 1\Z[ [\YU [V WHNL VM [OPZ THNHaPUL [V ÄUK V\[ TVYL information.

Wellbeing

3V]LS` SPW IHSTZ

62 ZV ^L HKTP[ [OLYL HYL KH`Z ^OLU ^L SP[LYHSS` YVSS V\[ VM ILK HUK V\[ VM [OL MYVU[ KVVY MVY V\Y TVYUPUN Y\U ^P[OV\[ ZV T\JO HZ H NSHUJL PU [OL TPYYVY Ă„YZ[ )\[ ZVTL[PTLZ ^L KV [HRL H IP[ TVYL JHYL V]LY ^OH[ ^L SVVR SPRL ^OLU ^L HYL L_LYJPZPUN HUK [OH[ÂťZ L_HJ[S` ^OLYL [OLZL SPW IHSTZ HUK NSVZZLZ JVTL PU ;OL`ÂťYL perfect for sporty girls both during and after your workout thanks to their fresh and natural look.

All about‌.bootcamps >OH[ L_HJ[S` PZ H IVV[JHTW&

)VV[JHTWZ ZWY\UN VU [V [OL Ă„[ULZZ ZJLUL ZVTL `LHYZ HNV HZ V\[KVVY NYV\W ZLZZPVUZ IHZLK VU [OL TPSP[HY` YLJY\P[TLU[ JHTWZ VM [OL ZHTL UHTL ;OLYL HYL UV^ IVV[JHTWZ MV\UK HSS V]LY [OL JV\U[Y` HUK HIYVHK HUK HYL HU PUJYLHZPUNS` WVW\SHY ^H` [V RPJR Z[HY[ H Ă„[ULZZ KYP]L ;HRPUN WSHJL V\[ZPKL NYV\WZ HYL W\[ [OYV\NO [OLPY WHJLZ ^P[O PU[LY]HS [YHPUPUN Y\UUPUN KYPSSZ HUK HU` U\TILY VM KPMMLYLU[ L_LYJPZLZ @V\ JHU JOVVZL [V KV H M\SS [PTL YLZPKLU[PHS JHTW ^OLYL `V\ SP]L LH[ and breathe the bootcamp for a week/weekend or go to regular sessions in your local area just as `V\ ^V\SK HU` V[OLY L_LYJPZL JSHZZ

>O` L_LYJPZL V\[ZPKL&

1\Z[ Ă„]L TPU\[LZ VM ÂşNYLLU L_LYJPZLÂť H KH` JHU ILULĂ„[ WLVWSLÂťZ TVVK ZLSM LZ[LLT HUK L]LU PUJYLHZL SPML L_WLJ[HUJ` HJJVYKPUN [V H Z[\K` YLSLHZLK I` +Y 1V )HY[VU MYVT [OL <UP]LYZP[` VM ,ZZL_ÂťZ +LWHY[TLU[ 6M )PVSVNPJHS :JPLUJLZ ;OL Z[\K` HUHS`ZLK WLVWSL HUK MV\UK [OH[ HJ[P]P[PLZ PU UH[\YHS LU]PYVUTLU[Z Z\JO HZ ^HSRPUN NHYKLUPUN J`JSPUN Ă„ZOPUN IVH[PUN HUK OVYZL YPKPUN OHK H WVZP[P]L PTWHJ[ 0[ÂťZ HSZV ILLU JSHPTLK [OH[ L_LYJPZPUN V\[ZPKL JHU I\YU \W [V WLY JLU[ TVYL JHSVYPLZ [OHU KVPUN [OL ZHTL ^VYRV\[ indoors.

>OLYL JHU 0 [Y` P[&

-P[ -HYT JHTWZ HYL ^VTLU VUS` HUK OLSK PU [^V Y\YHS SVJH[PVUZ ,_TVVY HUK [OL 7LHR +PZ[YPJ[ ( [LHT VM V]LY OLHS[O WYVMLZZPVUHSZ ^PSS N\PKL `V\ [OYV\NO [OL ^LLR LUZ\YPUN `V\ NL[ [OL TVZ[ V\[ VM `V\Y [PTL 0[Z HU PU[LUZL ZJOLK\SL ^P[O L]LY`IVK` YLJLP]PUN H Ä[ULZZ HZZLZZTLU[ \WVU HYYP]HS ZV `V\ JHU OH]L `V\Y WSHU [HPSVY THKL [V Z\P[ `V\Y NVHSZ ,_WLJ[ L]LY`[OPUN MYVT J`JSPUN [V `VNH )V_LYJPZL [V IVK` JVTIH[ HUK TVYL Best bit: ;OLYL PZ H YLHS MVJ\Z VU THPU[HPUPUN SVUN [LYT NVHSZ UV[ Q\Z[ ZOVY[ [LYT Ä_LZ @V\ YLJLP]L H [HPSVYLK TVU[O HM[LY JHYL WYVNYHTTL ^P[O Z\WWVY[ [V RLLW `V\ VU [YHJR VUJL [OL JHTW PZ V]LY More info: ^^^ Ä[MHYTZ JV \R 7YPJLZ Z[HY[ H[ ‰ Fit For a Princess run regular one day, and one and two week bootcamps across London and the ZV\[O VM ,UNSHUK [OYV\NOV\[ [OL `LHY 0U 6J[VILY [OL` HYL OVZ[PUN [OLPY ÄYZ[ V]LYZLHZ JHTW PU Cyprus, with mornings dedicated to workouts, afternoons at leisure before a pre dinner session. Best bit: ;OL *`WY\Z JHTW PZ ]LY` JVTWL[P[P]LS` WYPJLK TLHUPUN `V\ JHU LUQV` H Z[HY ^LLRZ L_LYJPZL PU [OL Z\U MVY [OL ZHTL WYPJL HZ THU` JHTWZ JSVZLY [V OVTL More info: ^^^ Ä[MVYHWYPUJLZZ JV \R 7YPJLZ Z[HY[ H[ ‰ L_JS\KPUN ÅPNO[Z Head to Sportsister.com to read more about bootcamps, including our top tips for getting the most out of your camp.

Jessica Ennis >OH[ KV `V\ KV PM `V\ MLLS H JVSK VY Å\ JVTPUN VU & Well, I can’t reach for the medicine cabinet because so many products are banned! So I just stick to simple things like honey and lemon drinks, plenty of water and loads of rest. I am pretty in touch with my body and how it is, so I can usually catch things early and that really helps them not get too bad. At what stage would you decide not to compete through illness? It depends on the competition really, but I can usually tell if I am well enough. For me it’s a bit different, this is my career - generally I would say don’t compete if you are not well as there will always be another race or competition. Is it important to you to feel well groomed at an event? @LZ KLÄUP[LS` P[Z HSS WHY[ VM MLLSPUN NVVK HIV\[ `V\YZLSM and being prepared for the day. Do you have any favourite products? Yes, my Simple moisturiser, I am rarely without it. And 0 SV]L 4(* JVZTL[PJZ LZWLJPHSS` [OLPY MV\UKH[PVUZ How do you deal with a niggle or slight injury? Well I am lucky in as much as I can get it assessed straight away and get treatment. But if it’s just a niggle, a massage and some rest usually sorts it out. Rest is key! World Heptathlon Champion Jess Ennis is supporting the adidas women’s 5k challenge on the 5th September www.womenschallenge.co.uk . Runners are encouraged sign up and run with a breast friend. Jess Ennis is pictured wearing the pink ribbon running range, of ^OPJO VM WYVJLLKZ NV [V )YLHR[OYV\NO )YLHZ[ *HUJLY

Simple Kind To Lips Intensive Lip Moisturiser ‰ N * Sportsister loves * A perfect choice for sporty girls, this is a well priced no frills option. With no perfume and no colour it Z\P[Z L]LU [OL TVZ[ ZLUZP[P]L ZRPUZ )\[ [OHURZ [V ]P[HS ]P[HTPUZ HUK SPW SV]PUN U\[YPLU[Z SPWZ ^PSS stay soft and moisturised and look great too. www.simple.co.uk Clinique Long Last Glosswear SPF 15 ‰ TS If you are looking for a gloss that stays put then this is it. While we can’t guarantee the 8 hours the brand claims it lasts for, ^L KPK ÄUK V\Y SPWZ Z[H`LK glossy and moistured for longer than usual and with the added bonus of built in SPF it’s ideal for wearing ^OPSZ[ L_LYJPZPUN V\[KVVYZ www.clinique.co.uk Yes To Carrots C Me Smile Lip Butter ‰ N Containing a combination of shea butter, Zambian OVUL` HUK ILLZ^H_ [OPZ KLSP]LYZ PU[LUZP]L O`KYH[PVU It also contains coconut HUK VSP]L VPS HZ ^LSS HZ ]P[HTPU , L_[YHJ[ H WV[LU[ HU[P V_PKHU[ [OH[ WYV[LJ[Z your mouth from all of the elements all of the time. www.victoriahealth.com Madara Regenerating Lip Balm ‰ TS A top choice for a natural and organic lip balm. This contains Baltic rose hip, barley sprouts, nettle and UH[\YHS ]P[HTPU , 0[Z ]LY` moisturising and has a SV]LS` MY\P[` SPTL [HZ[L HUK is well-packaged. www.madara.co.uk

Skin Shop Liquorice Balm ‰ N This balm has been designed with cold sore sufferers in mind as liquorice contains glycyrrhizic acid which ÄNO[Z [OL WYV[LPUZ [OH[ can lead to infection. It’s also really nourishing and keeps lips in tip top shape at all times. www.skinshop.co.uk

www.sportsister.com

17

half-time

....what’s new....what’s good....what works....what’s worth spending your money on....what’s fun....what’s hot....what’s special....what’s new...what’s good....

*win*

>PU H WHPY VM 2 :^PZZ Tubes

2 :^PZZ [OL *HSPMVYUPHU :WVY[Z *VTWHU` OHZ Q\Z[ SH\UJOLK H UL^ Ä[ULZZ ZOVL JHSSLK ;\ILZ ^OPJO is ideal for all round training. Whether you enjoy pounding the treadmill, jogging around the park VY NVPUN [V KHUJL JSHZZLZ 2 :^PZZ ;\ILZ ^PSS VMMLY Z[HIPSP[` K\YHIPSP[` HUK HIV]L HSS [VUZ VM JVTMVY[ ;OL ZOVL PZ J\YYLU[S` [OL MH]V\YLK [YHPUPUN ZOVL VM 2 :^PZZ WYVMLZZPVUHS 0YVUTHU H[OSL[LZ HUK Z[HUKZ \W [V [OLPY ]PNVYV\Z YV\[PULZ ZV PM P[ ^VYRZ MVY [OLT it’ll work for you.

Olympic watch: Countdown Coin To celebrate the upcoming London 2012 Games, The Royal Mint has released its second Countdown Coin. It’s been created to commemorate two years to go before the capital ^P[ULZZLZ [OL VWLUPUN JLYLTVU` HUK Z[HY[ [V [OL TVZ[ WYLZ[PNPV\Z ZWVY[PUN L]LU[Z PU [OL ^VYSK ;OL ‰ JVPU H]HPSHISL [V I\` MVY ‰ PZ [OL ZLJVUK PU H ZLYPLZ VM MV\Y JVPUZ ILPUN SH\UJOLK HUU\HSS` MYVT \U[PS HUK PZ H]HPSHISL PU NVSK ZPS]LY HUK J\WYV UPJRLS

This year’s coin displays the number two, shown in OHYTVU` ^P[O [YHJR H[OSL[LZ YHJPUN [V [OL ÄUPZO line. The design is surrounded by a framework border to symbolise the new Olympic :[HKP\T HZ ZLLU MYVT HIV]L www.royalmint.com/london2012

;\ILZ OH]L ILLU KLZPNULK [V THRL `V\ TV]L with the sole of the shoe made up of cylindrical [\ILZ [OH[ ^VYR ^P[O [OL UH[\YHS TV]LTLU[ VM [OL foot in-motion, absorbing more impact on heel strike. While the smaller cylinders on the inside VM [OL OLLS WYV]PKL Z[HIPSP[` HUK YLK\JL [OL YPZR VM V]LY WYVUH[PVU ;\ILZ HYL VU ZHSL MVY Q\Z[ ‰ MYVT ^^^ K^ZWVY[Z JVT OV^L]LY ^L OH]L THUHNLK [V NL[ OVSK VM Ä]L WHPYZ [V NP]L H^H` How to win Just head to sportsister.com and click on our competitions button in the top right hand corner of the homepage.

Alibi, [OL ^VYSKÂťZ Ă„YZ[ 79,;6? KYPUR (SPIP JHU IL KY\UR VU HU L]LY`KH` IHZPZ [V OLSW `V\Y IVK` WYVJLZZ [OL [V_PUZ `V\ [OYV^ H[ P[ ;OVZL ^P[O HU HJ[P]L SPMLZ[`SL HUK H [LUKLUJ` [V MHSS ZOVY[ VM [OLPY Ă„]L H KH` ^PSS ZLL [OL ILULĂ„[Z VM [OL KYPUR HUK ZPUJL P[ PZ JHMMLPUL MYLL [OLYL PZ UV imitation ‘high’. Price: ÂŁ1.45 for 330ml www.alibidrink.com

Sportsister Loves‌ adidas’ new 26 range adidas has launched ‘26’ a new range VM ZWVY[ ZWLJPĂ„J 6S`TWPJ [OLTLK apparel. First up is the ‘26’ cycling range. There are ZP_ WPLJLZ MVY IV[O TLU HUK ^VTLU comprising a jacket, top and t-shirts. ;OL KLZPNUZ HYL PUZWPYLK I` [OL VMĂ„JPHS London 2012 pictograms, whilst PUJVYWVYH[PUN ZWLJPĂ„J [LJOUPJHS J`JSPUN MLH[\YLZ Z\JO HZ S\TPULZJLU[ OPNO ]PZPIPSP[` colours, zipped collars and back pockets.

18

www.sportsister.com

Website: Scrumqueens.com The women’s rugby website www.scrumqueens.com ^HZ SH\UJOLK PU ^P[O [OL HPT VM VMMLYPUN PU KLW[O X\HSP[` JV]LYHNL VM ^VTLUZ Y\NI` H[ PU[LYUH[PVUHS SL]LS ;OL ZP[L WYV]PKLZ JV]LYHNL VM THQVY PU[LYUH[PVUHS ^VTLUZ JVTWL[P[PVUZ Z\JO HZ [OL :P_ 5H[PVUZ [OL European Championships, the Nations Cup and the Women’s Rugby World Cup and its qualifying competitions, and focuses predominantly on 0U[LYUH[PVUHS HUK HZPKL [LHTZ HUK JVTWL[P[PVUZ ;OL ZP[L OHZ WYV]LK O\NLS` WVW\SHY HYV\UK [OL ^VYSK ZPUJL SH\UJOPUN ^P[O [OV\ZHUKZ VM ]PZP[VYZ L]LY` TVU[O and hits from 140 countries. It is the only dedicated international women’s rugby website and its writers OH]L X\PJRS` ILJVTL L_WLY[Z VU [OL ^VTLUZ NHTL with editor Ali Donnelly now contributing a regular blog to skysports.com and writing for a range of other titles around the world.

Further lines are planned in the continuing run-up to the London 2012 Games, with basketball apparel launching in October and other sports adding to the range throughout 2011 and 2012.

;OL ZP[L WYV]PKLZ PUZPNO[M\S PU[LY]PL^Z TH[JO YLWVY[Z and analysis, a great image library and also hosts blogs from some of the world’s leading players.

www.adidas.com

www.scrumqueens.com

It’s All About the Bike - The Pursuit of Happiness on Two Wheels 9VILY[ 7LUU 7HY[PJ\SHY )VVRZ 7LUN\PU

( T\Z[ YLHK MVY J`JSL NLLRZ [OL ^VYSK V]LY" [OPZ IVVR MVSSV^Z [OL H\[OVYÂťZ QV\YUL` PU [OL W\YZ\P[ VM OPZ KYLHT IPRL 7LUU [YH]LSSLK [OL NSVIL ZLHYJOPUN MVY PUKP]PK\HS JVTWVULU[Z [OH[ ^OLU JVTIPULK PU OPZ L`LZ form the perfect bike.

The title playfully nods to Lance Armstrong’s memoirs ‘It’s Not About [OL )PRLÂť [OH[ JV]LYZ [OL ZL]LU [PTL ;V\Y +L -YHUJL ^PUULYÂťZ LWPJ IH[[SL HNHPUZ[ JHUJLY )\[ MVY 7LUU [OL IPRL PZ L_HJ[S` ^OH[ P[ÂťZ HSS HIV\[ HZ OL [YH]LSZ [V .LYTHU` MVY [PYLZ )LSNP\T MVY ZWVRLZ OHZ OPZ ^OLLSZ HZZLTISLK PU *HSPMVYUPH HUK Ă„UKZ OPZ MYHTL HUK ZHKKSL OLYL PU [OL <2

It’s an entertaining read that has plenty of historical references, ^P[[` [HSLZ HUK NLU\PUL WHZZPVU [V RLLW L]LU [OVZL [OH[ HYLU[ THK HIV\[ [^V ^OLLSZ LU[OYHSSLK 7LUU OHZ YPKKLU H IPRL L]LY` KH` VM OPZ HK\S[ SPML HUK [OPZ IVVR PZ H YLHS SV]L Z[VY` [V ^OH[ OL ILSPL]LZ PZ VUL VM THUZ NYLH[LZ[ L]LY JYLH[PVUZ

Sun smart: Transitions lenses Don’t neglect your eyes when it comes to kitting yourself out for your ZWVY[ >P[O \W [V VM PU]PZPISL <= rays passing through the clouds, eye damage should be a concern all year YV\UK ^OH[L]LY [OL ^LH[OLY ;YHUZP[PVUZ HKHW[P]L SLUZLZ HYL designed to be clear indoors and KHYRLU V\[KVVYZ WYV]PKPUN TVYL JVTMVY[HISL ]PZPVU ^OPSL WYV[LJ[PUN [OL L`LZ MYVT OHYTM\S <= YH`Z www.transitions.com

7YL HUK WVZ[UH[HS Ä[ULZZ HK]PJL VU ZWVY[ZPZ[LY JVT Fitness4Mum is one of the country’s leading brands in WYL HUK WVZ[UH[HS L_LYJPZL [OL ZLY]PJLZ HUK PUMVYTH[PVU [OL` WYV]PKL HYL OLSWPUN [V LK\JH[L T\TZ HJYVZZ [OL JV\U[Y` VU ^O` OV^ HUK ^OLYL [V L_LYJPZL >L OH]L [LHTLK \W ^P[O [OLT [V IYPUN `V\ H YLN\SHY JVS\TU VU ZWVY[ZPZ[LY JVT ^OLYL `V\ JHU OH]L HSS `V\Y X\LZ[PVUZ HIV\[ L_LYJPZPUN ILMVYL HUK HM[LY OH]PUN H IHI` HUZ^LYLK I` HU L_WLY[ Simply email us at Ä[ULZZ T\T'ZWVY[ZPZ[LY JVT ^P[O HU`[OPUN `V\ ^V\SK SPRL [V HZR

Don’t miss England’s netballers new dress

Tri-tastic!

,UNSHUKÂťZ UL[IHSSLYZ HUK 2\RYP :WVY[Z OH]L ILLU ^VYRPUN OHYK together behind the scenes to create a one off netball dress for the girls to wear at the Commonwealth Games. The brand new ‘Commonwealth celebratory dress’ which incorporates the St George’s cross and the ‘Lion of England’ is unlike any VM [OL KYLZZLZ [OL [LHT OH]L ^VYU ILMVYL England’s Vice Captain Pamela Cookey told \Z! ¸>L YLHSS` ^HU[LK H KYLZZ [OH[ Z[\JR V\[ from the others and had something really special. This one is amazing. We also wanted gold on the dress - I guess as a bit VM HU PUJLU[P]L I\[ HSZV [V ZOV^ [V [OL ^VYSK that we really are world class athletes who look the part.â€?

*

www.kukrisports.com

Shop watch .... Look out for Nike’s first ever dedicated running store, opening this October in London’s Covent Garden. The first of its kind anywhere in the world Nike’s aim is to create a store for every kind of runner – from the fashionista who prizes style; to the music fan who wants access to the latest Nike Plus Sport Music tracks. We’ll be reporting from the launch on sportsister.com so check online for more information.

Three women on a mission. Words to strike fear into their competitors, and elicit cheers from the female sporting community. When Emily Ducker, Sarah 3V]LKH` HUK (UUH >VYKZ^VY[O YLHSPZLK [OH[ [LJOUPJHS [YPH[OSVU HUK J`JSPUN gear just wasn’t up to scratch for the growing number of female participants, they came to the rescue with Go Spin. Emily, Sarah and Anna are all keen sportswomen – marathon runners, [YPH[OSL[LZ ZWPUUPUN PUZ[Y\J[VYZ `V\Y H]LYHNL LULYN` Ă„LUKZ >OH[ PZ MHY MYVT H]LYHNL HIV\[ [OLT PZ [OLPY TV[P]H[PVU HUK HTIP[PVU KYP]PUN [OLT [V YLZJ\L \Z ZWVY[Z^VTLU MYVT JYPTLZ HNHPUZ[ ZWVY[Z^LHY >VTLU [OL ^VYSK V]LY YLQVPJL ;OL KH`Z VM ¸OLPUV\Z J`JSPUN QLYZL`Z ^VLM\S S`JYH JYPTLZ HUK [YP Z\P[Z ZV \UĂ…H[[LYPUN P[ PZ IL`VUK HT\ZPUNš HZ [OL [YPV W\[Z P[ HYL ILOPUK \Z ;OLPY TPZZPVU ^OPJO [OL` JOVZL [V HJJLW[ HUK KLSP]LY ^P[O WHUHJOL PZ [V JYLH[L stylish, well-designed kit for outdoor enthusiasts and gym bunnies alike. ;OPZ PZUÂť[ HIV\[ ZV\YJPUN Z\P[HISL WPLJLZ MYVT L_PZ[PUN Z\WWSPLYZ 0UZ[LHK [OL girls wanted to create all-new designs for triathlon, cycling and spinning from ZJYH[JO (UK HM[LY [LHTPUN \W ^P[O HU L_WLYPLUJLK THU\MHJ[\YLY P[ TLHUZ gorgeous gymwear and technical gear is not just an impossible dream. The YLZ\S[Z HYL PUZWPYPUN ;OL NLHY PZ JSHZZ` JV]L[HISL HUK JVTMVY[HISL Best of all, it really is oh-so-pretty. Prices: ‰ MVY H YHJL ILS[ \W [V ‰ MVY H [YP Z\P[ www.go-spin.co.uk

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The Knowledge

Running

>OH[Z UL^ PU [OL ^VYSK VM Y\UUPUN& >L YV\UK \W [OL SH[LZ[ UL^Z ZOVLZ HUK TVYL [V RLLW `V\ VU [YHJR this autumn. Trail shoes – put to the test

Finding that perfect pair of trail shoes can mean the difference between bearing I\SNPUN ISPZ[LYZ HUK OH]PUN OHWW` OLHS[O` MLL[ :WVY[ZPZ[LY [LZ[LYZ [YPHSLK [OLZL ZOVLZ ^OPSZ[ [YHPUPUN MVY HU HK]LU[\YL YHJL [V LUZ\YL [OL` ^LYL YLHSS` W\[ [OYV\NO their paces.

Nike Air Pegasus 26+ Trail Shoe, ÂŁ75.00

What the makers say: These OH]L H ^H[LY YLWLSSLU[ \WWLY with a cushioned midsole and a ‘stoneshield’ to protect the foot from underlying stones as well HZ H Y\IILY ZVSL ^P[O ZWLJPĂ„J lugs to help the shoe grip in KPMĂ„J\S[ VY \UZ[HISL [LYYHPU What our tester said: A chunky looking shoe that I was initially worried would TLHU [OL ZOVL ^HZ OLH]` [V Y\U PU \U[PS 0 W\[ [OLT VU T` MLL[ ;OL` MLS[ Z\WLY light but had great cushioning and support though the arch of my foot which OLSWLK LUVYTV\ZS` VU H [^V KH` HK]LU[\YL YHJL >V\SK 0 ^LHY [OLZL HNHPU& 0ÂťT UV[ Z\YL 0 JV\SK NL[ [OYV\NO HU HK]LU[\YL YHJL ^P[OV\[ [OLT For more details visit www.nike.com

Asics Gel Trail Attack 6, ÂŁ70.00

What the makers say: With cushioning in the heel to help absorb impact and a plate to WYV]PKL WYV[LJ[PVU HNHPUZ[ Z[VULZ VU [OL [YHPS [OLZL OH]L also been engineered with YL]LYZLK S\NZ œ VY NYPWZ œ [V OLSW WYV]PKL [YHJ[PVU \WOPSS HUK downhill on all types of terrain. What our tester said: These had so much traction it was almost like wearing ZVTL[OPUN ^P[O Z\WLY NS\L VU [OLT -HU[HZ[PJ VMM YVHK HUK L_[YLTLS` JVTMVY[HISL [OL` ^LYL H THQVY OLSW PU T` NL[[PUN [OYV\NO H [^V KH` HK]LU[\YL YHJL PU]VS]PUN ZHUK YVJRZ HUK YVHK Y\UUPUN 5V[ T` ZOVL VM JOVPJL VU [HYTHJ but brilliant for off road and helped me grip the pedals on my bike too which I wasn’t clipped into. Fantastic. For more details visit www.asics.co.uk

Helly Hansen Trail Moc, ÂŁ70.00

What the makers say: This is an all purpose shoe designed for use in running, rafting, scrambling HUK OPRPUN 0[ WYV]PKLZ OLLS cushioning as well as energy return when pushing off the toe. Plus the all important breathability. What our tester said: Style wise, I wasn’t that keen on the fact they were pink, but in terms of performance I was really impressed. They were amazingly light HUK OHUKSLK MHU[HZ[PJHSS` VU [OL [YHPS HS[OV\NO VU [HYTHJ 0 JV\SK MLLS L]LY` [O\K [OYV\NO T` IVK` ^OPJO KPKU[ MLLS NYLH[ 0T UL^ [V HK]LU[\YL YHJPUN I\[ 0 ^HZ PTWYLZZLK ^P[O [OLZL ZOVLZ VMM YVHK HUK ^V\SK KLÄUP[LS` \ZL [OLT HNHPU For more details visit www.hellyhansen.com

Brooks Cascadia, ÂŁ80.00

What the makers say: All the L_[YH [V\NOULZZ HUK WYV[LJ[PVU of an off-road shoe meet the makings of a superior running shoe for industry-leading results. What our tester said: ([ Ă„YZ[ NSHUJL [OLZL SVVR H IP[ ZVSPK HUK JO\UR` ZPTWS` ILJH\ZL [OL ZVSL PZ JVU[PU\V\Z [OPZ HSZV NP]LZ [OLT H JVVS YL[YV SVVR ^OPJO PZ HU HKKLK ILULĂ„[ (THaPUNS` ^OLU 0 W\[ [OLT VU [OL` MLS[ ZV KPMMLYLU[ MYVT ^OH[ 0 OHK L_WLJ[LK YLHSS` SPNO[ YLHSS` JVTMVY[HISL HUK PUZ[HU[S` ^LHYHISL 6\[ HUK HIV\[ HJYVZZ Ă„LSKZ HUK [OL JHUHS [V^WH[O [OL` YLHSS` JHTL PU[V [OLPY V^U NYLH[ NYPW HUK Z\WWVY[ HUK HSS [OL H[[YPI\[LZ VM H SPNO[^LPNO[ YVHK ZOVL 3V]LK [OLT For more details visit www.brooksrunning.co.uk Head to sportsister.com to read more trail shoe reviews in the full version of this feature.

Go, Goulding, Go! Ellie Goulding: singer, songwriter and...runner. We don’t know about you, but we’re not aware of many pop stars who use their ‘down-time’ IL[^LLU WLYMVYTHUJLZ MVY WV\UKPUN [OL WH]LTLU[ Turns out, Ellie Goulding does, and has launched the ‘Ellie Runs’ WYVQLJ[ [V MLLK OLY VIZLZZPVU 0U JVSSHIVYH[PVU ^P[O 5PRL 9\UUPUN <2 ,SSPL SLK H NYV\W VM MHUZ VU H ZLYPLZ VM WYL NPN Y\UZ [V L_WSVYL [OL JP[PLZ VM OLY <2 [V\Y Following the success of the music/running collaboration, the 23-year-old has released ‘Run Into The Light’, a 30-minute inspirational running aid. Later this year Ellie will be using this EP [V WV^LY OLY ^H` [OYV\NO OLY Ă„YZ[ OHSM marathon - the Great North Run – to raise money for the British Heart Foundation. ;V Ă„UK V\[ OV^ ,SSPL NL[Z VU ]PZP[ www.nikerunning.com.

*HU `V\ SLHYU [V Y\U& The Running School aims to teach people of all ages to how to run and how to run fast, by looking at their biomechanics, balance and form. Running is a skill like any other sport, and by learning the correct [LJOUPX\L `V\ ^PSS NHPU PU LMĂ„JPLUJ` OH]L H SV^LY YPZR VM PUQ\Y` HUK [HRL TVYL WSLHZ\YL PU [OL HJ[P]P[` Mike Antoniades, the founder of The Running School, notes the PTWVY[HUJL VM NVVK [LJOUPX\L! ¸0 OH]L ZLLU WYVMLZZPVUHS MVV[IHSSLYZ and rugby players running as fast as they can, but with a distinct limp and not knowing they are doing it until we point it out in a biomechanical analysis!â€? >OLU `V\ ZPNU \W [V ;OL 9\UUPUN :JOVVS `V\ NL[ ZP_ [YHPUPUN ZLZZPVUZ MVY ‰ 0U [OL Ă„YZ[ ZLZZPVU `V\Y IPVTLJOHUPJZ HYL HUHS`ZLK HUK PM [OLYL HYL HU` ^LHRULZZLZ PU [OL ^H` `V\ TV]L ^HSR HUK QVN [OLU [OL` HYL JVYYLJ[LK ;OL UL_[ Ă„]L ZLZZPVUZ HYL KLKPJH[LK [V [LHJOPUN `V\ [OL JVYYLJ[ Y\UUPUN [LJOUPX\L ;OL ZJOVVS ^PSS WYV]PKL homework, in the shape of a personalised training programme to follow at home. But running is not just for adults, The Running School also has a ZWLJPĂ„J WYVNYHTTL [V [LHJO `V\UNZ[LYZ OV^ [V Y\U JVYYLJ[S` HUK LMĂ„JPLU[S` More info: www.runningschool.co.uk

Barefoot trend @V\ JHU[ OH]L MHPSLK [V UV[PJL [OL NYV^PUN [YLUK MVY IHYLMVV[ Y\UUPUN :WVY[ZPZ[LY PZ [OL SH[LZ[ JVU]LY[ MVSSV^PUN H ^VYRZOVW I` [OL IHYLMVV[ Y\UUPUN THZ[LY 3LL :H_I` )` [LHJOPUN \Z [V SHUK VU V\Y MVYLMVV[ rather than strike with our heel, Lee corrected a pronating run style within minutes. We’re not suggesting you head out with no shoes on, but the ,]V ZOVL ‰ I` ;LYYH 7SHUH features an ultra thin puncture resistant ZVSL [OH[ NP]LZ HSS [OL ILULÄ[Z VM running barefoot with the protection of normal shoes. www.terraplana.com

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Left: NikeWomen (PY 4H_ ;YHPULY ‰ Stockists: nikestore.com

Right: Sweaty Betty -SL_ =LZ[ ‰ (SS :WVY[ )YH ‰ HUK +`UHTPJ 3LNNPUN ‰ Stockists: www.sweatybetty.co.uk

Left: Reebok ,TIVZZLK SVUN IYH [VW ‰ ,ZZLU[PHS *HWYP ‰ HUK ;LTWV -SL_ ‰ Stockists: www.reebok.com

9Ze EYV 8j^ :_ Dej]V AcVaRcV e` h`c\ fa R dhVRe hYReVgVc j`fc TY`ZTV `W ViVcTZdV 5R_TV T]Rdd Xj^ eZ^V aZ]ReVd R_U j`XR R]] cVbfZcV eYV SVde aVcW`c^R_TV XVRc e` ^R\V eYV ^`de `W j`fc h`c\`fe eZ^V

Right: adidas *SPTHJVVS :[YHW ;HUR ‰ HUK *HWYP 7HU[ ‰ Stockists: www.adidas.com

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Left: NikeWomen 7YV ;YHPUPUN )YH ‰ HUK )L -HZ[ ;YHPUPUN *HWYPZ ‰ Stockists: nikestore.com

Below: Lucas Hugh 3LM[ 0ZPZ >OP[L )VK`Z\P[ ‰ HUK 7L[LY 7HU *`JSL :OVY[Z ‰ Lucas Hugh 9PNO[ )HILS 7YPU[LK )VK`Z\P[ ‰ HUK 7L[LY 7HU 3VUN 3LNNPUNZ ‰ Stockists: www.lucashugh.com

Below: Peak Performance > :H]YP :/ 1HJRL[ ‰ HUK > =LSVJP[` 4\S[P ;PNO[Z ‰ Stockists:

There’s nothing better than spending time in the water when the British summer time kicks in. Think surfing, open water swimming, diving and snorkelling Above: Sweaty Betty +PZJV ;LL ‰ (SYLHK` ;VULK :OVY[ ‰ >PKL /LHKIHUK ‰ HUK 7PSH[LZ :VJR ‰ Stockists: www.sweatybetty.co.uk

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Nutrition

8\PJR Ă„_ LULYN` Energy gels are a great way to ensure that you perform to your best ability, and Sportsister has been [Y`PUN V\[ [OL SH[LZ[ X\PJR Ă„_ WYVK\J[Z [V ZOHYL ^P[O `V\. These gels and chews are to be taken before or during a race or training. 0M `V\ Z[Y\NNSL [V LH[ ILMVYL L_LYJPZL PU [OL TVYUPUN VY PM LULYN` IHYZ HYL Q\Z[ H IP[ [VV Ă„SSPUN [OLU [OLZL WYVK\J[Z ^PSS Z\P[ `V\ WLYMLJ[S` 9LTLTILY HS^H`Z THRL Z\YL [OH[ `V\ WYHJ[PZL Ă„YZ[ ^P[O H UL^ U\[YP[PVU WYVK\J[ PU [YHPUPUN 5V[ HSS WYVK\J[Z ^PSS Z\P[ L]LY`VUL HUK `V\ KVUÂť[ ^HU[ [V jeopardise your race results!

Sports Nutrition For Women

Planning what you eat before, during HUK HM[LY L_LYJPZL PZ PTWVY[HU[ ( healthy diet will increase your energy and endurance, reduce fatigue and TH_PTPZL `V\Y Ă„[ULZZ NHPUZ

CLIF Shot Bloks

CLIF Shot Bloks are made with a natural source of sodium, potassium andmagnesium. The easy-to-access packaging helps to minimize \U^YHWWPUN HUK [OL` HYL LHZ` [V [HRL K\YPUN YPNVYV\Z HJ[P]P[PLZ ,SLJ[YVS`[L JOL^Z JHU IL LH[LU TPU\[LZ WYPVY [V HJ[P]P[` HUK [OLU L]LY` TPU\[LZ K\YPUN HJ[P]P[` ^P[O ^H[LY

This in-depth book by Anita Bean L_WSVYLZ HUK L_WSHPUZ HSS HZWLJ[Z VM sports nutrition and women’s eating habits. Staring from the basic ZJPLUJL HUK JV]LYPUN THU` Z\IQLJ[Z from eating disorders to pregnancy, this is a great guide for serious athletes and health conscious women alike. It would also be an essential reference for coaches and teachers too.

Flavours: Mountain Berry, Orange, Strawberry Price! ‰ WLY WHJRL[ More info: www.clifbar.com

Sport Beans

-YVT [OL THRLYZ VM 1LSS` )LSS` ILHUZ :WVY[ )LHUZ WYV]PKL H ZV\YJL VM LULYN` [OH[ TH_PTPZL HU H[OSL[LÂťZ WLYMVYTHUJL ;OL [HZ[` ILHUZ JVU[HPU H balanced supply of B Vitamins and Vitamin C, as well as electrolytes to RLLW `V\ O`KYH[LK :WVY[Z ILHUZ JHU IL LH[LU ILMVYL L_LYJPZL K\YPUN L_LYJPZL L]LY` TPU\[LZ VY HM[LY H ^VYRV\[ ^P[O ^H[LY >P[O NYLH[ WVY[PVU JVU[YVSSLK ZPaLZ HUK UL^ PTWYV]LK WHJRHNPUN [OLZL ZUHJRZ HYL perfect portable power.

Sports Nutrition for Women By Anita Bean (ÂŁ14.99) Published by A&C Black

Make your own cereal bars

0[ÂťZ Z\WYPZPUNS` ZPTWSL [V THRL `V\Y V^U IHYZ WS\Z `V\ JHU ]HY` [OL PUNYLKPLU[Z according to your own taste - plus these will cost a fraction of the cost of shop bought bars. Recipe by Anita Bean.

Ingredients THRLZ IHYZ

Flavours: Lemon Lime, Orange, Raspberry, Fruit Punch Price: ‰ MVY PUKP]PK\HS WHJRL[Z More info: www.sportbeans.co.uk

Power Bar RideShots

;OLZL IP[L ZPaL LULYN` JOL^Z ^P[O H SPX\PK JLU[YL JVU[HPU * 4(? H JHYIVO`KYH[L TP_ ^OPJO JVU[HPUZ H ZWLJPHS YH[PV VM NS\JVZL HUK MY\J[VZL ZV\YJLZ :[\KPLZ OH]L ZOV^U [OPZ HSSV^Z [OL ^VYRPUN T\ZJSLZ [V PUJYLHZL JHYIVO`KYH[L HIZVYW[PVU I` \W [V ^OLU JVUZ\TLK YLN\SHYS` ^OPJO HSSV^Z MVY SVUNLY SHZ[PUN LULYN` ;OLZL 9PKL:OV[Z HSZV JVU[HPU UV HY[PĂ„JPHS Ă…H]V\YZ JVSV\YZ VY WYLZLY]H[P]LZ ,HJO WHJR JVU[HPUZ JOL^Z

N VH[Z 85 g no added sugar muesli N KYPLK MY\P[ TP_[\YL [HISLZWVVUZ TS OVUL` JSLHY VY ZL[ 2 egg whites TS HWWSL Q\PJL 1. 7YLOLH[ [OL V]LU [V ‡* NHZ THYR 2. Combine the oats, muesli and dried fruit in a bowl. 3. Warm the honey in a small saucepan until it is runny. Add to the bowl. 4. Stir in the remaining ingredients. 5. 7YLZZ [OL TP_[\YL PU[V H SPNO[S` VPSLK í 28 cm baking tin. Bake for 20–25 minutes, until golden. When cool, cut into bars.

Nutritional analysis WLY ZLY]PUN

*HSVYPLZ RJHS Protein 3.3 g Carbohydrate 31 g ;V[HS Z\NHYZ N -H[ N Saturates 0.1 g Fibre 1.8 g Salt 0.1 g

Munchy Seeds Flavours: Lemon, Cola Price: ‰ WLY WHJRL[ More info: www.powerbar.com

4H_PM\LS =PWLY (J[P]L .LS

;OPZ \UPX\LS` MVYT\SH[LK NLS JVU[HPUZ 4H_JHYI HU L_JS\ZP]L MHZ[ HJ[PUN ISLUK VM MV\Y LULYN` IVVZ[PUN JHYIVO`KYH[LZ [V LUOHUJL =6 TH_ ;OL gels also contain the essential electrolyte sodium which helps put back ^OH[ L_LYJPZL [HRLZ V\[ ;HRL ILMVYL HUK K\YPUN PU[LUZL L_LYJPZL NLSZ per hour. Make sure you keep hydrated as normal when taking the gels.

Flavours: 3LTVU HUK 3PTL 4P_LK )LYY` Price: ‰ MVY IHYZ More info: ^^^ TH_PT\ZJSL JVT ]PWLYHJ[P]LNLS

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Lots of snack products land on the desk here at Sportsister. Some are KLSPJPV\Z I\[ UV[ ]LY` NVVK MVY `V\ V[OLYZ HYL OLHS[O` I\[ KVU[ [HZ[L ZV great. But only the ones that are both delicious and nutritious get the :WVY[ZPZ[LY ZLHS VM HWWYV]HS 4\UJO` :LLKZ KLÄUP[LS` WHZZLK the test! We all know that seeds are good for us, they are an L_JLSSLU[ UH[\YHS ZV\YJL VM LZZLU[PHS ]P[HTPUZ TPULYHSZ VPSZ HUK ÄIYL ;OLZL JVTL PU H ]HYPL[` VM ÅH]V\YZ œ ZVTL Z^LL[ ^L SV]LK [OL ]HUPSSH ZVTL ZH]V\Y` and some spicy. You can either enjoy them as a munchy snack or sprinkle them on top of a salad or your cereal or just about anything really. But be warned [OL` HYL X\P[L HKKPJ[P]L Price: ‰ N www.munchyseeds.co.uk

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Travel

Top tips for beginners

Autumn Spa Break ;HRL H IYLHR [OPZ H\[\TU H[ VUL VM [OLZL YLJVTTLUKLK ZWHZ HUK LUQV` [VW [YLH[TLU[Z L_JLSSLU[ MVVK HUK ZVTL V\[KVVY HJ[PVU [VV )` JVTIPUPUN ZWH ^P[O ZWVY[ `V\ NL[ H NYLH[ TP_ VM YLSH_PUN KV^U [PTL ^P[O ZVTL YLHS HK]LU[\YL [VV ;OPUR OV^ T\JO TVYL `V\ ^PSS LUQV` [OH[ THZZHNL MVSSV^PUN H SVUN J`JSL ride or a hike in the mountains.

Cycle and Spa Break Set in the New Forest, SenSpa at Carey’s Manor hotel is a NYLH[ JOVPJL MVY H TP_ VM WHTWLYPUN ^P[O ZVTL ZWVY[` HJ[P]P[PLZ [VV *`JSPUN HUK OVYZL YPKPUN HYL IV[O H]HPSHISL to make the most of the stunning local area and are highly recommended. SenSpa is a Thai style award winning spa with top class facilities including a hydrotherapy pool, sauna, JY`Z[HS Z[LHT YVVT HUK [OL MHU[Z[PJ L_WLYPLUJL ZOV^LYZ @VNH HUK WPSH[LZ JSHZZLZ HYL HSZV H]PSHISL 6\Y MH]V\YP[L [YLH[TLU[Z PUJS\KL [OL :LU -\ZPVU Signature Massage and the Saboo Deep Cleanse that uses ISHJR VSP]L ZVHW =PJO` ^H[LY ]L[Z HUK 9OHZZV\S T\K MYVT Morocco to intensely clean and refresh your entire body. 7YPJLZ Z[HY[ H[ MVY [OL *`JSL HUK :WH IYLHR Visit www.careysmanor.com for more information.

Photo: Purbeck District Council

Photo: Purbeck District Council

Budget Boutique Break If you are on a budget this spa break in Swanage, +VYZL[ PZ H [VW JOVPJL :[H` H[ :^HUHNL /H]LU a boutique B&B just two minutes from the beach. With two spa rooms and a small but considered YHUNL VM [YLH[TLU[Z VU VMMLY P[»Z H NVVK ]HS\L option for some pampering. *VTIPUL [OPZ ^P[O HU V\[KVVY HK]LU[\YL Z\JO HZ climbing, coasteering or abseiling or go on a cycle safari along the stunning Jurassic Coast. 7YPJLZ Z[HY[ H[ WLY UPNO[ H[ :^HUHNL /H]LU treatments start at £25, half a day climbing costs £30 and a cycle safari starts at £20 per hour. Visit: www.swanagehaven.com www.cumulusoutdoorevents.com www.cyclesafaris.co.uk for more information.

Radiant and Fit

7OV[V! (\Z[YPHU 5H[PVUHS ;V\YPZ[ 6MÄJL

4P_PUN PUK\SNLUJL ^P[O OLHS[O` SP]PUN [OL Biohotel Stanglwirt in the Tyrol region of Austria is a world class spa in a breathtaking location. Days can be spent riding one of the hotels’ 20 Lipizzaner horses, you can try Nordic walking or take a guided hike in the surrounding Wilder 2HPZLY TV\U[HPUZ [OLYL»Z L]LU NVSM JVHJOPUN H]HPSHISL Book a Radiant and Fit package and this three night break includes a Vinoble facial and body [YLH[TLU[ ]PIYH[PVU [YHPUPUN ZLZZPVUZ WPSH[LZ HUK yoga classes and use of the rock sauna and rock bath. The food is healthy and delicious with produce coming from the hotels’ local farm. There are also tennis, golf, running and riding packages H]HPSHISL Prices start at £515 for the Radiant and Fit break. Visit www.stanglwirt.com for more information.

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Where can I pick up Sportsister? :WVY[ZPZ[LY PZ MYLL [V WPJR \W H[ ZLSLJ[LK YL[HPSLYZ L]LU[Z HUK ZWVY[Z MHJPSP[PLZ *OLJR V\[ [OL SPZ[ H[ ^^^ ZWVY[ZPZ[LY JVT [V ZLL PM P[ PZ H]HPSHISL PU `V\Y [V^U HUK PM UV[ ^O` UV[ LUJV\YHNL `V\Y JS\I VY SVJHS YL[HPSLY [V HWWS` [V KPZ[YPI\[L P[& >L HSZV VMMLY H KPYLJ[ [V `V\Y KVVY Z\IZJYPW[PVU [OH[ ^H` you can guarantee your copy each issue – see page 30. 0M `V\ ^V\SK SPRL [V KPZ[YPI\[L :WVY[ZPZ[LY VY PUJS\KL H JVW` PU `V\Y L]LU[ NVVK` IHNZ WSLHZL LTHPS KPZ[YPI\[PVU'ZWVY[ZPZ[LY JVT MVY TVYL KL[HPSZ VUS` H]HPSHISL [V I\ZPULZZLZ PUZ[P[\[PVUZ HUK JS\IZ ¶ TPUPT\T VYKLY

Events

>L Z\WWS` [V THU` L]LU[Z [OYV\NOV\[ [OL `LHY ¶ [VV U\TLYV\Z [V TLU[PVU HSS I\[ ILSV^ PZ H SPZ[ of the highlights. Anthony Nolan: 9V`HS 24 9VTW ^^^ HU[OVU`UVSHU VYN Birmingham City Council: European Gymnastics Championships Boutique Run: www.boutiquesport.co.uk Dirt Divas: 4V\U[HPU IPRL L]LU[Z HUK JV\YZLZ ^^^ KPY[KP]HZ JV \R IRB Women’s Rugby World Cup 2010: www.rwcwomens.com Irish Universities Track and Field Championships: www.iuaa.org Run Liverpool: ^^^ Y\USP]LYWVVS VYN \R Salford Womens 5km The Tunbridge Wells Half Marathon: www.twharriers.org.uk VOTWO events: +PZ[YPI\[LK ]PH HSS L]LU[Z [OYV\NOV\[ [OL `LHY ^^^ ]V[^V JV \R Wimbledon Tennis Championships: www.wimbledon.org

Retailers

Beoutdoors: www.beoutdoors.com Evans Cycles: ^^^ L]HUZJ`JSLZ JVT Ã…HNZOPW Z[VYLZ Runners Need: www.runnersneed.co.uk Sheactive: ^^^ ZOLHJ[P]L JVT Workplay bags: www.workplay-bags.com

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4 stars ----

5 questions 1. If you weren’t a badminton player, what other sport would you choose? Hockey as I played at school, and we had a really good team. We had a few girls that played for England, and at thirteen I was at the same Z[HUKHYK HZ VUL VM [OL NPYSZ ^OV ^LU[ VU [V WSH` H[ PU[LYUH[PVUHS SL]LS I\[ 0 KLJPKLK [V Z[H` ^P[O IHKTPU[VU )\[ 0 Q\Z[ SV]LK ILPUN WHY[ VM [OH[ ^OVSL team.

1. If you weren’t a trail runner, what other sport would you choose? ,P[OLY J`JSPUN VY JSPTIPUN TV\U[HPULLYPUN HJ[P]P[PLZ [OH[ YLX\PYL spending more time outdoors. These two sports require focus and challenge muscles in a different way, too. 2. How do you like to spend your free time when you are not on the trails? Any free time is spent either mountain biking, climbing or taking [OL KVN V\[ ^HSRPUN HUK Y\UUPUN 0 ÄUK P[ YLHSS` OHYK [V ZP[ MVY SVUN ZV 0 HT WYL[[` T\JO VU [OL TV]L HSS [OL [PTL 3. What’s your favourite TV show? +PMÄJ\S[ VUL [OPZ HZ `V\ TH` IL surprised to learn I don’t own a TV! When I do get to watch it, I enjoy Top Gear. 4. What essential item is always in your kit bag? I’d say my Salomon SpeedCross shoes are essential. I run in all conditions, often when the ground is slippery underfoot. ;OLZL ZOVLZ HYL SPNO[ HUK OH]L WYVUV\UJLK S\NZ ^OPJO NP]L great grip enabling me to change KPYLJ[PVU ]LY` X\PJRS`

2. How do you like to spend your free time when you’re not on the court? >LSS 0]L Q\Z[ OHK H IHI` ZV H[ [OL TVTLU[ 0 LUQV` ZPUNPUN º[OL ^OLLSZ VU [OL I\Z NV YV\UK HUK YV\UK H SV[ 0 SV]L [HRPUN T` SP[[SL IV` swimming and dunking him in the pool which is always good fun, and just IHZPJHSS` LUQV`PUN [OL ÄYZ[ ML^ TVU[OZ VM T` IHI` 0]L THKL SVHKZ VM UL^ friends being a mum as well, so it’s been nice not being a badminton player, being able to switch off completely and be a mum! 3. What’s your favourite TV show? 0[Z Q\Z[ HIZVS\[LS` IYPSSPHU[ 0 SV]L HSS [OH[ RPUK VM Z[\MM 0 SV]L T` JOLLZ` Z[\MM HZ ^LSS SPRL )YP[HPUZ 5L_[ ;VW 4VKLS 0 HSZV SV]L IV_ ZL[Z SPRL ;OL Inbetweeners. 4. What essential item is always in your kit bag? Paracetamol and my phone. I try and put an iPod in there as well. If I want to just switch VMM HUK NL[ H^H` MYVT L]LY`[OPUN 0 stick my headphones in. 5. What was your experience of school sport like? My school sport L_WLYPLUJL ^HZ MHU[HZ[PJ 0 SV]LK L]LY`[OPUN 0 KPK L]LY`[OPUN [YPLK L]LY`[OPUN `V\ UHTL H ZWVY[Z [LHT and I was in it! Hockey is probably my strongest memory and was the TVZ[ PUÅ\LU[PHS ZWVY[ VU TL H[ school.

Natalie White Trail running

Salomon, the mountain sports company, sponsors Natalie White. It was founded in 1947 in the French alps, since then, they’ve been creating innovative products to enhance the performance of athletes.

1. If you weren’t a cyclist, what other sport would you choose? I wish I could OH]L ILLU H KV^UOPSS skier. That looks like the ultimate rush! I honestly don’t know how someone could go ZRPPUN HUK UV[ OH]L M\U It works all the muscle groups that you want to tone, you’re seeing beautiful scenery and NVPUN L_[YLTLS` MHZ[ all at the same time. Sounds like a perfect sport! I think when I retire I’ll probably just do a whole season somewhere.

Gail Emms Badminton

.HPS ,TTZ ^HZ ZWLHRPUN HOLHK VM [OL :HPUZI\Y`ÂťZ <2 :JOVVS .HTLZ ^OPJO [HRL WSHJL PU .H[LZOLHK :\UKLYSHUK HUK 5L^JHZ[SL :LW[LTILY -VY TVYL PUMVYTH[PVU ]PZP[ \RZJOVVSNHTLZ JVT

1. If you weren’t a footballer what other sport would you choose? 7YVIHIS` NVSM VY QH]LSPU >OLU 0 ^HZ 14 I used to compete at district school SL]LS HUK [OYV^ P[ ULHYS` TL[YLZ 2. How do you like to spend your free time when you are not on the MVV[IHSS ÄLSK& I like to go to the cinema and for a treat I sometimes go to the theatre. 3. What’s your favourite TV show? I’m a big fan of Jack Bauer and 24, I was gutted when the last series ÄUPZOLK HZ 0 RUV^ [OL` HYL UV[ THRPUN HU` TVYL 0 ^PSS OH]L [V UV^ ^HP[ MVY [OL TV]PL [V JVTL V\[ 0T HSZV YLHSS` getting into Cougar Town with *V\Y[UL` *V_ P[Z ]LY` M\UU`

5. What was your experience of school sport like? I was lucky as I always enjoyed sport and was quite good at it, especially running. I used to enjoy competing with the boys as they made me perform to my best potential. When it came to running, I often left the boys Z[HUKPUN ^OPJO ^HZ ]LY` satisfying!

2. How do you like to spend your free time when you are not on the bike? 0Âť]L NV[ [^V little dobie puppies Junkie and Stella. All I want to do is take them for a walk in the park or in the countryside and play with a tennis ball. I could just do that all day!

Victoria Pendleton Cycling

Faye White Football

4. What essential item is always in your kit bag? 4` P 7OVUL 0 OH]L [V SPZ[LU [V T\ZPJ ILMVYL H TH[JO" P[ OLSWZ TL [V YLSH_ HUK NL[Z TL MVJ\ZLK VU the game. 5. What was your experience of school sport like? 0 SV]LK P[ 0 \ZLK [V KV L]LY` ZWVY[ NVPUN HZ 0 LUQV`LK [OLT HSS 9V\UKLYZ ZWVY[Z KH` HUK VM JV\YZL MVV[IHSS ^LYL T` MH]V\YP[LZ HS[OV\NO TL HUK T` ILZ[ MYPLUK OHK [V force my P.E. teacher to start up a girls after-school football club at secondary school.

3. What’s your favourite TV show? At the moment it is The Vampire Diaries. I don’t know if that’s embarrassing, but I only like watching trashy TV! 4. What essential item is always in your kit bag? Lip balm. I actually can’t function without lip balm. I don’t know if it’s from cycling outside or something, but when my lips feel a bit dry, I hate that. 5. What was your experience of school sport like? I was in lots of sports teams. I was on the hockey team, the rugby team, the rounders [LHT HUK 0 L]LU YHU [OL JYVZZ JV\U[Y` PU [OL ^PU[LY 0[ KPKU[ THRL TL [OL TVZ[ WVW\SHY PUKP]PK\HS ILJH\ZL H SV[ VM [OL NPYSZ KPKU[ SV]L T` JVTWL[P[P]L H[[P[\KL 0 YLHSS` LUQV` ILPUN JVTWL[P[P]L HUK 0 NL[ H SV[ MYVT P[ I\[ P[ ^HZ ZVJPHSS` KPMÄJ\S[ HZ H [LLUHNLY ;V ILJVTL MHZ[LY MVY `V\Y ZWVY[ KV^USVHK [OL HKPKHZ TP*VHJO HWW HUK Y\U PU :\WLYUV]H [YHPULYZ =PZP[ MHJLIVVR JVT HKPKHZY\UUPUN [V ÄUK V\[ TVYL

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next issue Winter sports special issue Including the best snowsports holidays and our MH]V\YP[L ZRP HUK ZUV^IVHYK MHZOPVU Stay safe and be seen /PNO ]PZPIPSP[` RP[ [V RLLW `V\ ZHML ^OPSZ[ [YHPUPUN outside on dark nights and early mornings Christmas gift guide ;OL ILZ[ ZWVY[` NPM[Z [V NP]L HUK YLJLP]L Sportsister’s 2010 awards >OV ^PSS IL V\Y :WVY[Z^VTHU 6M ;OL @LHY& >L YL]LHS [OL ^PUULYZ VM :WVY[ZPZ[LYZ JV]L[LK H^HYKZ PUJS\KPUN [OL ILZ[ RP[ L]LU[Z HUK [OL ZWVY[PUN Z\JJLZZ Z[VYPLZ of the year Take to the pool Follow our training plan to make the most of your time in the pool Getting started – marathon running A beginner’s guide to the sport of marathon running

Don’t miss the November/December issue out 2 November

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Free! Smartwool socks worth £10.95 when you subscribe to Sportsister ;OHURZ [V [OL SV]LS` WLVWSL H[ :THY[^VVS ^L]L NV[ H great pair of Women’s PHD Running Light Micro socks to NP]LH^H` [V :WVY[ZPZ[LY Z\IZJYPILYZ 0[Z [OLPY TVZ[ WVW\SHY ^VTLUZ Y\UUPUN ZVJR [OHURZ [V [OL ^VVS VU ^VVS >6> technology that’s used in high density impact zones to reduce shock and abrasion. They’re super comfy, a great Ä[ HUK OH]L Z[YH[LNPJ TLZO aVULZ MVY TH_PT\T ]LU[PSH[PVU ‰ NL[Z `V\ PZZ\LZ VM :WVY[ZPZ[LY THNHaPUL KLSP]LYLK [V `V\Y KVVY MYLL :THY[^VVS ZVJRZ ^VY[O ‰ 6MMLY LUKZ 6J[VILY [O ]HSPK ^OPSL Z[VJRZ SHZ[

+

Competitions

*

+PZJV]LY .LVJVHJOPUN HUK ^PU H .HYTPU .7: KL]PJL HUK 4LYYLSS RP[

Despite the growing popularity of outdoor sports, the phenomenon of Geocaching remains relatively unknown. But thanks to its ever expanding following this looks set to change. )HZLK VU \ZPUN H OHUKOLSK .7: KL]PJL [V SVJH[L OPKKLU JVU[HPULYZ UHTLK JHJOLZ V\[KVVYZ .LVJHJOLYZ JHU WSHU[ VIQLJ[Z [OLTZLS]LZ HUK SVN [OL JVVYKPUH[LZ VUSPUL MVY V[OLYZ [V [YHJR KV^U ;OHURZ [V [OPZ ZPTWSL `L[ HKKPJ[P]L TLJOHUPJ [OLYL HYL UV^ ZVTL HJ[P]L JHJOLZ ^VYSK^PKL ;V NP]L `V\ [OL JOHUJL VM WHY[PJPWH[PUN PU [OL .LVJHJOPUN WOLUVTLUVU :WVY[ZPZ[LY OHZ [LHTLK \W ^P[O 4LYYLSS HUK .HYTPU [V VMMLY YLHKLYZ [OL JOHUJL [V ^PU H .HYTPU .7: KL]PJL HUK ZVTL 4LYYLSS RP[ >VY[O ‰ [OL .HYTPU 6YLNVU .7: KL]PJL SLHKZ [OL ^H` ^P[O H [V\NO PUJO KPHNVUHS [V\JO ZJYLLU display. Its easy-to-use interface means you’ll spend more time enjoying the outdoors and less time searching for information, making it perfect for both beginners and Geocaching pros. Also up for grabs is a pair of Merrell Siren Sport .VYL ;L_ ?*9 ^HSRPUN ZOVLZ HUK H 4LYYLSS (YJHKPH ;YP ;OLYT QHJRL[ >VY[O ‰ HUK ‰ YLZWLJ[P]LS` [OLZL [^V WPLJLZ VM RP[ HYL LZZLU[PHSZ for any budding Geocacher. 7S\Z 4LYYLSS HUK .HYTPU OH]L SH\UJOLK [OLPY V^U ‘It’s Out There’ campaign to encourage people to take to the outdoors using the concept of Geocaching. 1\Z[ OLHK [V ^^^ P[ZV\[[OLYL JV \R [V Ă„UK V\[ TVYL HUK MVY `V\Y JOHUJL [V ^PU H <2 HK]LU[\YL OVSPKH` .7: KL]PJLZ HUK T\JO TVYL So, that’s two opportunities to bag some sporting freebies, what are you waiting for! For more information visit: www.itsoutthere.co.uk

*

Win a pair of entries to

the sold out Royal Parks Foundation Half Marathon Now in its third year The Royal Parks Foundation Half 4HYH[OVU VUL VM [OL L]LU[Z PU [OL 5VRPH 6\[KVVY :\TTLY Series, has quickly established itself as one of the most popular half marathons on the British calendar. Demand for public WSHJLZ ^HZ OPNOLY [OHU L]LY [OPZ `LHY ^P[O RLLU Y\UULYZ OH]PUN to deal with the kind of ticket buying rush more commonly HZZVJPH[LK ^P[O T\ZPJ MLZ[P]HSZ [OHU TPSL Y\UZ 3\JRPS` ^L OH]L NV[ V\Y OHUKZ VU [^V WHPYZ VM MYLL LU[YPLZ meaning you and a friend can be lining up in London’s Hyde Park on Sunday 10 October 2010. One of the reasons it’s such H NYLH[ L]LU[ PZ [OHURZ [V [OL YV\[L ^OPJO ^PUKZ [OYV\NO ZL]LYHS VM 3VUKVUZ WHYRZ WHZZPUN THQVY ZPNO[Z SPRL )PN )LU and the London Eye along the way.

*

How to enter: Go online to www.sportsister.com, click on the Competitions button in the top-right hand corner of the homepage and follow the instructions. There are new competitions each month - good luck!

Win Finisterre Merino NVVKPLZ ^VY[O ‰

If you are looking for stylish, technical outdoor gear that’s kind to the earth then Cornish surf brand Finisterre is a great place to start. Their small, but spot on collections range MYVT ^H[LYWYVVM QHJRL[Z KV^U [V 4LYPUV IHZL SH`LYZ (UK [OH[Z ^OH[ ^L HYL NP]PUN away – a Zephyr Merino Vest and matching Zephyr Shorts plus an Eddy Merino Base 3H`LY ^VY[O ‰ >LYL Z\YL `V\ OH]L KPZJV]LYLK [OL QV`Z VM 4LYPUV I` UV^ Q\Z[ PU JHZL `V\ OH]LU[ here’s why it’s so good. It’s breathable and HU[P IHJ[LYPHS HUK Z\WLY ZVM[ UL_[ [V `V\Y ZRPU Not only that but it also helps you to regulate your body temperature, keeping you cool when you’re warm and warm when you are cool. Making it ideal for loads of different sports.

For more information visit: www.royalparkshalf.com or www.nokiaoutdoorseries.co.uk Photo: Sarah McDowell

For more information visit: ^^^ Ă„UPZ[LYYL\R JVT

How to enter:

Go online to www.sportsister.com, click on the Competitions button in the top-right hand corner of the homepage and follow the instructions. There are new competitions each month - good luck!

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31

Train with Jenny Meadows Becoming a better runner isn’t just about getting more and more miles in your legs. Developing a strong core is an essential part of becoming a MHZ[LY HUK Ä[[LY Y\UULY HUK P[ ^PSS HSZV THRL `V\ SLZZ SPRLS` [V NL[ PUQ\YLK

1.

High knees walking

2.

Lunge walks

8.

Sideways spiderman

World champion medallist and ASICS ambassador Jenny Meadows, along with OLY JVHJO HUK O\ZIHUK ;YL]VY 7HPU[LY OH]L ZOHYLK [OLPY [VW [YHPUPUN KYPSSZ ^P[O Sportsister so you too can gain core strength. ;OLYL HYL MV\Y THPU ILULÄ[Z MVY Y\UULYZ ^P[O H Z[YVUN JVYL! 1) Stability œ [OL TVYL Z[HISL `V\ HYL [OL SLZZ Z[YLZZ [OLYL PZ VU PUKP]PK\HS muscles and therefore less risk of injury 2) Balance – athletes are seldom in a static position so to help maintain good WVZ[\YL `V\ ULLK [V KL]LSVW Z[HIPSP[` HUK IHSHUJL K\YPUN TV]LTLU[ ,MÄJPLUJ` œ H Z[YVUN JVYL ^PSS THRL `V\ H TVYL LMÄJPLU[ Y\UULY TLHUPUN `V\ can pick up the pace and the miles 4) Posture œ PTWYV]LK WVZ[\YL [OHURZ [V H Z[YVUNLY JVYL TLHUZ HU V]LYHSS better technique What exactly is core strength? Your core section, known as your torso, is made up of more than 30 muscles across your back, stomach and hips. When they contract they stabilise the ZWPUL WLS]PZ HUK ZOV\SKLY NPYKSL HUK JYLH[L H ZVSPK IHZL VM Z\WWVY[ ^OPJO HSSV^Z \Z [V NLULYH[L WV^LYM\S TV]LTLU[Z

8 core stability drills These drills should be done barefoot in the sand pit or with your trainers on the [YHJR 0M `V\ KVUÂť[ OH]L HJJLZZ [V H [YHJR ^P[O H ZHUK WP[ [OLU `V\ JHU HSZV KV them on grass but the instability of the sand means you work harder. Try and include them as part of your weekly training routine.

In the sand pit 1. High knees walking 3PM[ `V\Y RULL ZV `V\Y [OPNO PZ OVYPaVU[HS RLLW MVV[ KVYZPĂ…L_LK Ă…L_ MVV[ \W^HYKZ MYVT [OL HURSL QVPU[ ^OPSZ[ PU HPY -VJ\Z VU Z[YVUN NS\[LZ HUK JVYL [V OLSW maintain balance. 2. Lunge walks :[LW PU[V H S\UNL ZV [OH[ IV[O RULLZ HYL H[ KLNYLLZ 9V[H[L `V\Y [VYZV V]LY your forward knee and back again to facing forward then step through to lead with the other foot. Again focus on strong glutes and core throughout the drill. 3. Hop hop swap and hold Stand on one foot, simply hop twice then swap to other foot. Remember to suck in the core muscles and maintain a tall posture. The swap should be powerful and dramatic to help create instability so that you must work on glutes, core and intrinsic muscles in your foot to maintain stability. 4. Sideways hop hop swap and hold This is the same as number 3 but hop to the side rather than straight ahead to create more instability. 5. Slalom jumps Standing on the right hand side of the sand pit on your right foot, jump diagonally onto the opposite foot. Create more instability by jumping wider! Try to stay on one foot at all times.

On the track 6. Hamstring step and bow :[LW MVY^HYK WSHU[ MVV[ HUK IV^ WP]V[ MYVT [OL OPWZ RLLWPUN `V\Y [YHPS SLN straight and your back neutral. Try to get your back and trail leg horizontal and JVU[YVS [OL TV]LTLU[ ^P[O `V\Y Z[HUKPUN SLN OHTZ[YPUN HUK NS\[L

8. Sideways Spiderman Start in a press up position and walk hands forward away from your shoulders. 2LLW `V\Y IHJR HUK SLNZ HZ Z[YHPNO[ HZ WVZZPISL `V\Y JVYL [PNO[ HUK KVUÂť[ HSSV^ `V\Y I\T [V YHPZL PU [OL HPY :WSP[ HYTZ HWHY[ RLLWPUN OHUKZ HIV]L `V\Y OLHK then as you bring them together split legs and repeat so that you crab along maintaining a strong tall horizontal posture.

32

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cut out and keep

7. Caterpillar Standing on two feet, walk your hands out in front of you until they are V\[Z[YL[JOLK HIV]L `V\Y OLHK ;OLU ^HSR `V\Y MLL[ [V^HYKZ `V\Y OHUKZ \U[PS they are as close as possible. As you walk forward bend your knee and plant `V\Y MVV[ [OLU W\ZO OLLS [V Ă…VVY [V NL[ H M\SS JHSM HUK HJOPSSLZ Z[YL[JO 9LWLH[

Put to the test:

Challenger World London Triathlon, August 7-8 2010

The London Triathlon is the world’s largest tri with over 13,000 entrants annually, and this year Sportsister’s Louise Hudson was among them. Here she gives her verdict on the event. ;OPZ [YPH[OSVU H[[YHJ[Z L]LY`VUL MYVT LSP[L H[OSL[LZ [V JVTWSL[L UV]PJLZ LP[OLY HZ PUKP]PK\HSZ VY HZ WHY[ VM H [LHT HUK YHPZLZ V]LY ‰ TPSSPVU MVY charity each year. 0 [VVR WHY[ PU [OL 6S`TWPJ KPZ[HUJL YLSH` L]LU[ ^OPJO PUJS\KLZ H RT Z^PT RT J`JSL HUK H RT Y\U )\[ ILJH\ZL P[Z H [LHT L]LU[ `V\ LHJO only do one of the three disciplines making it a great option for triathlon UV]PJLZ VY [OVZL ZOVY[ VU [PTL [V [YHPU Somehow I ended up doing the swim; the leg that the majority of people dread the most. But after training sessions in my local Lido, the Serpentine 3HRL HUK L]LU [OL ZLH 0 MLS[ 0 ^HZ YLHK` [V [HJRSL [OL 3VUKVU +VJRSHUKZ 4` ^H]L OHK Q\Z[ V]LY Z^PTTLYZ ^OPJO ^HZ HWWHYLU[S` UV[ [OH[ IPN compared to some. But I was pleased it wasn’t any bigger as it still felt quite crowded, particularly at the start. But one lap and thirty minutes later 0 LTLYNLK MYVT [OL ;OHTLZ L_OH\Z[LK H SP[[SL ^VIIS` I\[ [OYPSSLK 0K THKL it! Now all I had to do was get my wetsuit off and run to the transition area where my team mate Julian was waiting for me.

Would I do it again? @LZ KLÄUP[LS` 5V ZVVULY OHK ^L ÄUPZOLK [OHU [HSR [\YULK [V UL_[ `LHY HUK JVTWL[PUN HZ PUKP]PK\HSZ PU [OL ZWYPU[ KPZ[HUJL ;HRPUN WHY[ HZ H [LHT PZ H NYLH[ ^H` [V I\PSK `V\Y JVUÄKLUJL Good points • Fantastic to be a part of the largest triathlon in the world • With no queues to register and plenty of marshals on hand it was a well VYNHUPZLK L]LU[ • A great atmosphere with the world’s best triathletes rubbing shoulders with complete beginners Bad points ‹ ;OL MV\Y SHW Y\U YV\[L NV[ H SP[[SL YLWL[P[P]L ‹ 6YNHUPZLYZ LUJV\YHNLK [LHTZ [V JYVZZ [OL ÄUPZOPUN SPUL [VNL[OLY I\[ [OL amount of people trying to do this made it near impossible ‹ 3HYNL U\TILYZ VM Z^PTTLYZ PU LHJO ^H]L TLHU P[ JHU IL KH\U[PUN MVY UV]PJLZ Want to give it a try? 7SHJLZ MVY [OL L]LU[ 1\S` HYL HSYLHK` VU ZHSL ]PZP[ www.thelondontriathlon.co.uk for more information.

1\SPHU PZ H [YPH[OSVU ]L[LYHU HUK V\Y [LHTÂťZ ZLJYL[ ^LHWVU /L YHJLK VMM VU OPZ IPRL [V JVTWSL[L [OL [YHMĂ„J MYLL RT YV\[L (M[LY MV\Y SHWZ ^P[O ZVTL tight bends, roundabouts and hills to keep things interesting, he was back PU [OL ,_JLS MVY V\Y [LHTÂťZ ZLJVUK [YHUZP[PVU The run was 10 km and looking at the course outline prior to the race, our Y\UULY 0ZVILS MLS[ [OL JV\YZL SVVRLK ]LY` THUHNLHISL :OL L]LU HKTP[[LK ZOL ^HZ WH[[PUN OLYZLSM VU [OL IHJR [OPURPUN ZOL OHK KLĂ„UP[LS` picked the correct discipline. But as it turned out she had to do four laps which seemed endless to her once she was out running. Luckily the crowd support on the day was brilliant with loads of folk JOLLYPUN `V\ VU PUJS\KPUN WLVWSL MYVT ]HYPV\Z JOHYP[PLZ (M[LY 0ZVILS JYVZZLK [OL Ă„UPZO SPUL ^L ^LYL HSS YLHK` [V JLSLIYH[L V\Y Z\JJLZZ HUK NL[ [OH[ T\JO KLZLY]LK TLKHS

The Docklands Swim

Louise, Isobel and Julian

what’s on? ,]LU[Z [V ^H[JO HUK KV

events to watch: September 2–5 2010

Sainsbury’s UK School Games 2010 ;OL :HPUZI\Y`Z <2 :JOVVS .HTLZ PZ H T\S[P ZWVY[ L]LU[ MVY [OL <2Z LSP[L `V\UN H[OSL[LZ VM ZJOVVS age. Each of the ten sports are combined into a four-day programme of JVTWL[P[PVUZ KLZPNULK [V YLWSPJH[L [OL MLLS VM THQVY L]LU[Z Z\JO HZ [OL Olympic Games. More info: www.ukschoolgames.com

events to do: September 4-5 2010

Every Woman’s Duathlon ;OL :OLHJ[P]L ,]LY` >VTHUZ +\H[OSVU PU )\ZO` 7HYR /HTW[VU PZ H NYLH[ LU[Y` SL]LS K\H[OSVU MVY HSS HIPSP[PLZ )V[O [OL Y\UUPUN HUK J`JSPUN JV\YZLZ HYL ]PY[\HSS` ÅH[ HUK `V\ UL]LY OH]L [V SLH]L [OL WPJ[\YLZX\L WHYR More info: ^^^ L]LY`^VTHUZK\H[OSVU JV \R

September 16-19 2010

Ambleside Outdoor Festival. (U HSS HJ[PVU WYVNYHTTL VM L]LU[Z PZ WSHUULK MVY [OL PUH\N\YHS (TISLZPKL 6\[KVVY -LZ[P]HS *`JSPZ[Z ^PSS IL JOHSSLUNLK [V YPKL \W ;OL :[Y\NNSL Âś [OL UV[VYPV\Z VUL PU MV\Y MLL[ 2PYRZ[VUL 7HZZ ;OLYL ^PSS IL THQVY [YHPS HUK MLSS Y\UZ HZ ^LSS HZ HU VWLU water swim and bushcraft foraging walks, including one for ladies only. )LZPKLZ HSS [OL NYLH[ V\[KVVY L]LU[Z [OLYL ^PSS HSZV IL WSLU[` NVPUN VU \UKLY JV]LY PUJS\KPUN WOV[VNYHWOPJ L_OPIP[PVUZ HUK H Ă„ST MLZ[P]HS HSVUN with talks from guest speakers such as mountaineers Sir Chris Bonington and Doug Scott. More info: ^^^ HTISLZPKLV\[KVVYMLZ[P]HS JV \R

September 26 2010 September 5 2010

Women’s Rugby World Cup 2010 Final. Two teams will battle it out PU [OL ÄUHS TH[JO VM [OL 9\NI` >VYSK *\W H[ ;OL :[VVW >PSS [OL ,UNSHUK ZX\HK IL VUL VM [OLT& +VU[ TPZZ [OL VWWVY[\UP[` [V ÄUK V\[ More info: www.rwcwomens.com

September 15-20 2010

British Grand Prix Squash Championship. Manchester will hold the Ă„YZ[ ,\YVWLHU :\WLY :LYPLZ L]LU[ VU [OL 7YVMLZZPVUHS :X\HZO (ZZVJPH[PVU 7:( >VYSK ;V\Y 3VVR V\[ MVY ^VYSK U\TILY [^V 1LUU` +\UJHSM Ă…`PUN [OL Ă…HN MVY )YP[HPU More info: www.isportgroup.com/ticketing

September 18-19 2010

Archery World Cup Final. The Archery World Cup currently consists VM MV\Y Z[HNLZ OLSK PU ZWLJ[HJ\SHY ]LU\LZ HYV\UK [OL ^VYSK HSS culminating in a grand World Cup Final in Edinburgh where only the top HYJOLYZ JVTWL[L V]LY [^V KH`Z More info: www.gnas.org

October 3-14 2010

Commonwealth Games 2010. The nineteenth Commonwealth Games are to be held in Delhi, India where elite athletes from the Commonwealth nations will compete for medals. The athletes will be competing in a ]HYPL[` VM L]LU[Z Z\JO HZ HYJOLY` ZX\HZO [LUUPZ H[OSL[PJZ HUK TVYL More info: www.cwgdelhi2010.org

October 17–24 2010

2010 Artistic Gymnastics World Championships. The 2010 Artistic Gymnastics World Championships for both men and women will take place this October in the Netherlands. Preceding the competitions is four days of training which will be partly accessible for the general public. On 6J[VILY [OLYL ^PSS HSZV IL H MHU[HZ[PJ VWLUPUN JLYLTVU` [V NL[ `V\ PU the mood for some top gymnastic talent. More info: www.gymnastics2010.com/en/

For lots more ideas of events to enter and all the events to watch all year round log on to www.sportsister.com 34

www.sportsister.com

British Gas Great Salford Swim 2010. The one mile outdoor swim [HRLZ WSHJL HNHPUZ[ [OL \YIHU ZR`SPUL VM :HSMVYK 8\H`Z VU [OL V\[ZRPY[Z VM Manchester, and is a brilliant challenge for swimmers of all abilities. More info: www.greatswim.org

September 26–October 31 2010

Cancer Research UK’s Run10k Series. ;OLYL HYL 9\U R L]LU[Z taking place across Scotland, England and Wales throughout September and October from Hopetoun House near Edinburgh to Brighton sea front. 4LU HUK ^VTLU HNL VY V]LY HYL PU]P[LK [V 9HPZL P[ 9\U P[ )LH[ P[ I` accepting the challenge to Run 10k and raise money to help beat cancer. More info: www.run10k.org

October 3 2010

Pink Aerobics /\UKYLKZ VM ^VTLU HUK TLU ^PSS IL KHUJPUN [OLTZLS]LZ Ă„[ I` [HRPUN WHY[ PU [OL )YLHZ[ *HUJLY *HTWHPNU HUK 3LZZ)V\UJL JVT 7PUR (LYVIPJZ PU /`KL 7HYR 0UJS\KLK PU [OL WYPJL PZ [OYLL OV\YZ VM SP]L 7PUR Aerobics, a Pink Aerobics T-shirt and a goody bag on the day. More info: www.pinkaerobics.com

October 10 2010

Salomon Turbo-X. If you’re a thrill seeker who’s up for a challenge, why UV[ [HRL WHY[ PU [OL :HSVTVU ;\YIV ? PU .SHZNV^& ;OL JV\YZL encompasses 10 miles of tough multi-terrain including bogs, hilly climbs HUK [OL ? AVUL œ H ZLWHYH[LS` [PTLK ºYHJL ^P[OPU H YHJL [OYV\NO [OL toughest part of the course. More info: www.salomontrails.com

May 28–29 2011

Ottawa Marathon. The National Capital Marathon is one of Canada’s SHYNLZ[ THYH[OVUZ ;OL L]LU[ ILNHU PU HUK OHZ NYV^U V]LY [OL years, now attracting thousands of participants. The Ottawa Marathon JV\YZL PZ JLY[PÄLK KPZ[HUJL HUK H )VZ[VU 4HYH[OVU X\HSPÄLY ;OL YV\[L PZ ÅH[ MHZ[ HUK [HRLZ PU THU` VM JP[`Z [V\YPZ[ ZP[LZ ;OLYL HYL L_JLSSLU[ ]PL^PUN HYLHZ MVY ZWLJ[H[VYZ HUK JVHJOLZ ;OL ^LLRLUK L]LU[ MLH[\YLZ THU` YHJLZ PUJS\KPUN H 2 HUK H 2 ^HSR Y\U ZV [OLYL PZ ZVTL[OPUN MVY L]LY`VUL [V NL[ PU]VS]LK PU More info: www.ncm.ca

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