I've Been every day for the last few weeks by thammynguc

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IN THIS ISSUE REGULARS

WARM-UPS

HUMAN RACE

FEATURES

SEPTEMBER 2019

COACH

GEAR

RACE

TOP OF THE WORLD That tiny speck, dwarfed by his awesome surroundings, is ultrarunner Johan Wahl. When he read about the Khardung La Challenge, a 72km race in the Himalayas, he decided he had to do it.

ON THE COVER Photograph Sean Laurenz Model: Liza Kit: Asics (top), Onzie (tights)

P11

Age-Proof Your Brain Keep your mind active as you run

P13

Breathe Yourself Faster Train those breathing muscles

P15

P17

P29

How I Ran Off 13st! A midlife crisis led one man to fitness and ultramarathons

P50

Runners’ High RW tackles the world’s highest race, the 72km Khardung La Challenge

P34

The New Secret Of Motivation Welcome to the world of virtual racing: go anywhere, race any time, earn amazing bling

P68

12 Golden Rules Of Offroad Running All you need to know to get the most from the trails

P80

On Test: Best Trail Shoes For Any Terrain Six shoes that will help you cope with the worst an offroad run can throw at you

The Fruit That Boosts Recovery It’s the tropical taste of pineapple! Run Your Heart 4 Years Younger All you need to do is train for your first marathon

004 RUNNERSWORLD.COM/UK SEPTEMBER 2019

P40

Get Fit Fast Run strong all summer by learning how to cope with the heat and humidity

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CHECK OUT OUR WEBSITE! SUIT UP Hitting the trails? Dress for the occasion

FRUIT MACHINE Lie back and let the pineapple work its recovery magic

REGULARS P08

Rave Run Chamonix Valley, southeastern France

P98

I’m A Runner Olympic skier Chemmy Alcott

P62

P70

Ask Jo Our resident Olympian on helping kids be more active

P71

Twice Is Nice A double-run day is not just for the super-fit

P72

An Athlete’s Life RW interviews UK marathoner Charlotte Purdue

P75

Eat Your Water Great ways to hydrate from a plate

P76

Dip Service Four zingy dips

P78

Body Shop Your shoes can tell you a lot about gait problems

Injury Lacing up properly could save your feet HUMAN RACE

P21

Baring Her Soles Anna McNuff is running the UK – barefoot

P24

Murphy’s Lore Sam ponders the idea of running on holiday

P H OTO G R A P H S : J O H A N WA H L , LU C K Y I F S H A R P, G E T T Y

P25

Your World Your views

P28

Finding Time To Talk Run Talk Run, where you run and connect

P31

Pod help us, p87

By The Numbers Paul Tierney scaled 214 Lake District peaks in six days, six hours and five mins

P26

Breaking Borders Runners are tackling racial divisions in the US city of Baltimore COACH

WARM-UPS P19

Training, gear, news, health, nutrition, races, reviews and much more from the wonderful world of running. Visit runnersworld.com/uk

Trail Gear What to wear when you’re heading offroad

P87

First Look: The Nike Joyride Run Flyknit

Tonky Talk Paul is in the autumn of his running career

How many hours does Kipchoge sleep every day to be world number one? runnersworld.com/ uk/kipchogesleep

QUORN TO RUN? Is quorn actually good for you? We ask RW nutritionist Kim Pearson. runnersworld.com/ uk/quorn

GEAR P82

THE BIG SLEEP

RACE FEATURES P46

P58

‘Then I Had A Stroke’ Ronnie Staton’s life has changed but he’s still planning a 370-mile ultra To Anyone Who Has Ever Loved A Runner… This apology is for you. Frankly, it’s about time

Water way to hydrate, p75

YOU CAN’T SAY THAT!

P88

The Main Event Red Bull Quicksand Race

P90

Race Review Rye Ancient Trails

P92

RW On Tour Madeira Ecotrail

P94

Start List September races

20 things you should not say on the start line. runnersworld. com/uk/startline

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Andy Dixon

JUSTINE BOUCHER Head of Subscriptions Marketing VICKY CHANDLER Subscriptions Marketing Manager SEEMA KUMARI Digital Marketing Director

EDITOR-IN-CHIEF

JOE MACKIE Deputy Editor KERRY MCCARTHY Commissioning Editor RICK PEARSON Section Editor JOHN CARROLL Chief Sub Editor

WAYNE HANNON Creative Director JACK TENNANT Art Editor

BEN HOBSON Digital Editor JANE MCGUIRE Deputy Digital Ed

JO PAVEY Contributing Editor MARK BUCKINGHAM, STEPHEN GLENNON, JENNY HADFIELD, CATHERINE KENNEDY, SAMANTHA LAFEVE, LISA MARSHALL, FLORENCE MITCHELL, ADRIAN MONTI, SAM MURPHY, KIM PEARSON, SAMANTHA REA, ROBBE REDINGER, JORDAN SMITH, DAVID SMYTH, JORDAN WAHL, ISAAC WILLIAMS, JAMES WITTS

JAMES WILDMAN CEO CLAIRE BLUNT Chief Operating Officer ROBERT FFITCH Chief Strategy Officer ALUN WILLIAMS Managing Director, Health & Fitness SURINDER SIMMONS Chief People Officer SOPHIE WILKINSON Head of Editorial Operations CLARE GORMAN Chief Operations Director JUDITH SECOMBE Managing Director, Hearst Brand Services JANE SHACKLETON Brand Development Director, Health & Fitness PHILIPPA TURNER Senior Marketing Executive

ANDREA SULLIVAN Director of Health & Sport DENISE DEGROOT Director of Travel JIM CHAUDRY Director of Motors PETER CAMMIDGE Director of Finance NATASHA BAILEY Client Direct Director, Health and Lifestyle VICTORIA SLESSAR Client Manager, Fitness

JANE WOLFSON Chief Agency Officer MATT HAYES Director, Client Direct JONI MORRISS Group Agency Director CLARE CROOKES Regional Agency Director CHLOE BARRINGTON Agency Director, Print LEE RIMMER Head of Classified LUCY PORTER Head of Business Management ROSE SWEETMAN Business Manager

For what runners’ sin would you apologise to the non-runners in your life? ‘I have been known to overestimate my alcohol tolerance after a long, tiring run that has left me very thirsty. This has led to outbreaks of singing unusually early in the evening. Or afternoon.’ – John Carroll ‘The fact that the laundry basket is always full of my running stuff – it’s never-ending.’ – Rick Pearson ‘Owning so many pairs of running shoes. I try to keep it to just the 15 pairs on a one in, one out system, but it’s like standing in front of the pickand-mix at the movies: there’s always room for one more.’ – Kerry McCarthy ‘Turning up to most events in gym kit/with a backpack full of sweaty kit.’ – Jane McGuire

EFFIE KANYUA Head of PR & Communications FAY JENNINGS Head of PR BEN BOLTON Deputy Head of PR & Communications CLARE FENNY PR Manager PR ENQUIRIES media@hearst.co.uk

VICTORIA ARCHBOLD Director of Events & Sponsorship, Hearst Live JENNI WHALE Events Executive, Hearst Live MEGAN DUFF Event Marketing and Campaign Manager

ROGER BILSLAND Production Manager PAUL LOCKETT Senior Ad Production Controller

TROY YOUNG President SIMON HORNE SVP/Managing Director Asia Pacific & Russia RICHARD BEAN Director of International Licensing and Business Development KIM ST. CLAIR BODDEN SVP/ Editorial & Brand Director CHLOE O’BRIEN Deputy Brands Director SHELLEY MEEKS Executive Director, Content Services

Call our subscription enquiry line on 01858 438 852 for annual rates for the UK, back issues, enquiries, change of address and orders. Lines open Mon to Fri, 8am to 9:30pm; Saturday, 8am to 4pm. Subscription address: Runner’s World subscriptions, Hearst Magazines UK Ltd, Tower House, Sovereign Park, Lathkill Street, Market Harborough, Leicestershire LE16 9EF RUNNER’S WORLD is published in the UK by Hearst UK. Copyright © All rights reserved. RUNNER’S WORLD is printed and bound by Southernprint Ltd, 17-21 Factory Road, Upton Ind. Estate, Poole, Dorset BH16 5SN. RUNNER’S WORLD is distributed by Frontline Ltd, Peterborough. Tel: 01733 555161 RUNNER’S WORLD is a member of the Independent Press Standards Organisation (which regulates the UK’s magazine and newspaper industry). We abide by the Editors’ Code of Practice and are committed to upholding the highest standards of journalism. If you think that we have not met those standards and want to make a complaint please contact complaints@hearst.co.uk or visit www. hearst.co.uk/hearst-magazines-uk-complaintsprocedure. If we are unable to resolve your complaint, or if you would like more information about IPSO or the Editors’ Code, contact IPSO on 0300 123 2220 or visit www.ipso.co.uk

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runnersworld@ subscription.co.uk (Subscriptions)

REID HOLLAND Marketing & Circulation Director JAMES HILL Head of Consumer Sales & Marketing

House of Hearst, 30 Panton Street, London SW1Y 4AJ

EDITOR’S LETTER I’VE BEEN RUNNING every day for the last few weeks as part of the RW Run Streak, with the goal being to do at least a mile a day from July 4 to August 4. It’s been an interesting experience so far (who knew a trip to buy a saw at the local DIY shop could be turned into a quick one-miler?), but one of the unforeseen downsides has been the sheer quantity of kit I’m getting/sweating through. So much so that I was reduced to doing five miles in swim shorts last weekend because I had no clean running ones. Still, there’s freedom to be had from just throwing on a top and shorts and getting out there during the summer. The long days and warm weather present a great chance for some offroad running; to help you do that, we’ve got a roundup of the best trail shoes and apparel (page 80), along with advice on how to tackle the trails (page 68). It’s a great time of year for the occasional run without shoes, though perhaps not quite as many as the indefatigable Anna McNuff, who’s currently barefooting her way through Britain (page 21). Meanwhile, our feature on how to run safely in the heat (page 40) contains the wonderful tip that quaffing a pre-run ice slushie can help you stay cooler on the move. Sadly, there’s no news on the recovery benefits of a postrun ice cream, but that’s not going to stop me experimenting. Happy summer running!

CONTRIBUTORS

JOHAN WAHL

ISAAC WILLIAMS

The intrepid runner, photographer and adventurer tackled the world’s highest ultra race route in the remote Indian Himalayas. Read his story of freezing Camelbaks and fearing snow leopards in Taking the High Road on p50.

After run-streaking for us in the last issue (runnersworld.com/uk/ run-streak), this month the Runner’s World regular explores the intriguing and everexpanding world of virtual racing for us in Wish You Were Here, p34.

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RAVE RUN

CHAMONIX VALLEY, FRANCE

THE EXPERIENCE Heading high into the Chamonix valley with ultrarunner Ania Kacka during a shakeout before the Ultra Trail du Mont Blanc’s 33-mile/53km OCC (Orsières-ChampexChamonix) race in 2018. The Chamonix valley is a special place at the best of times but its running heritage comes alive during the week of UTMB racing each August, as runners descend into town ready to push further and faster than they have before. Kacka finished in 7:04:40. This year’s OCC takes place on August 29. For more information, visit utmbmontblanc.com. RUNNER Ania Kacka RUNNER Jack Atkinson

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FITNESS

NUTRITION

MIND+ HEALTH

INJURY

WARM-UPS

WO R D S : R I C K P E A R S O N . P H OTO G R A P H : LU C K Y I F S H A R P

The TIPS YOU NEED to GET UP to SPEED

THINK ON YOUR FEET

Why it pays to train brain and body as one

LIKE SOLVING A RUBIK ’S CUBE , running is good for your brain. In fact, it’s one of the greatest things you can do to ward off the cognitive decline that typically accompanies ageing. But to get even more of the mental benefits, exercise should engage your brain as well as your body. A recent study from the University of Montreal, Canada, found those who performed eight weeks of

motor tasks, such as tackling obstacle courses, enjoyed the same cognitive improvements as participants who engaged in aerobic activity. So, to really grow your grey matter, make your next run a workout for your brain, too: navigate an offroad run using only a map and compass, add a few obstacles or pace yourself without using a watch. Try to do it without furrowing your brow.

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WARM-UPS

FITNESS

Try this WIND POWER Want to be a shoe-in for a good time? Don’t waste your breath

WO R D S : R I C K P E A R S O N . P H OTO G R A P H S : LU C K Y I F S H A R P 1. I N T E R N AT I O N A L J O U R N A L O F S P O R T S P H YS I O LO GY A N D P E R F O R M A N C E 2. S C I E N T I F I C R E P O R T S

DEEP BREATH

The Powerbreathe K1, (£299, powerbreathe.com) is a handheld device designed to strengthen your breathing muscles by making it harder to inhale. It also provides feedback on how you’re doing and offers different levels of intensity to test you as you build your breathing power.

Spending at least two hours a week in nature may be the crucial threshold for promoting health and wellbeing, according to a new study.2

CHILL GETS AXED

Some brrr-illiant news for runners who don’t enjoy an ice bath (that’s all of us, isn’t it?). New research from Maastricht University in the Netherlands found these sub-zero plunges may limit your fitness gains. The results showed ice baths slowed the incorporation of recovery protein into new muscle.

IN THE LUNG RUN Put the wind in your sails by training your respiratory system

WE ALL KNOW that building a stronger core is important, but what about stronger breathing muscles? A new study1 suggests ‘respiratory muscle training’ (RMT) can significantly improve your aerobic capacity. The study followed two groups – one did six weeks of RMT, the other did none – who performed a 20km time trial at the start of the study and at the end. The RMT group showed a 1.4 per cent improvement

in their 20km time – that’s the equivalent of 75 seconds in a run lasting 90 minutes – while the other group showed no improvement. There are several types of respiratory-training equipment (see Try this, above left) that provide training advice and measurable results. If you’re looking to blow away the competition, it could be worth the investment.

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WO R D S : CAT H E R I N E K E N N E DY A N D R I C K P E A R S O N . P H OTO G R A P H S : G E T T Y/ P H OTOA LTO ( M A I N I M AG E ), G E T T Y/ I S TO C K P H OTO ( R E C I P E ). 1. C E L L M E TA B O L I S M 2 . E U R O P E A N J O U R N A L O F A P P L I E D P H YS I O LO GY

WARM-UPS

NUTRITION

CHEAT RESISTANT

TROPICAL APPLICATION Pineapple on pizza? Maybe. Pineapple for recovery? Definitely

A ‘cheat day’ is common in many diets. But if you’re following the keto diet – very low carb, high fat – it’s a bad idea. Research suggests that just one 75g hit of glucose – the equivalent to a plate of chips – while on a keto diet can damage blood vessels. Have another avo instead.

500

Extra calories consumed daily by those who eat processed food compared with those who eat unprocessed food.1

METAL FATIGUE

FRUIT FOR YOUR LABOUR

Pineapple can provide postrun first aid

WHAT’S ON YOUR POSTRUN recovery menu? Probably not pineapple, but you should certainly give it a try. Studies show its high-glycaemic carbohydrates kick-start recovery straight after a heavy session, replenishing your glycogen stores and spiking your insulin levels to deliver much-needed micronutrients to muscles. And its benefits don’t stop there. Pineapples also contain a potent anti-inflammatory enzyme called bromelain, which tackles muscle soreness – and research suggests it also helps immune cells to clear up tiny muscle fibres that can break off during exercise.

TROPICAL POWER SHAKE BLEND THIS

Serves one 350ml water 2 scoops vanilla-flavoured protein powder ½ banana 225g pineapple 250g spinach 1 tbsp ground flaxseed 2 tbsp unsweetened coconut flakes 125ml plain yoghurt or vegan alternative 525 kcals, 58g protein, 12g fat, 46g carbs, 8.5g fibre

Feeling unusually tired after a run? You may be low in iron, as many runners are. Menstruation is a major factor, which is why women are at a higher risk than men, but iron is also lost through sweat. And levels of the hormone hepcidin – which inhibits iron absorption – tend to spike after hard workouts. The key, says new research2, is to eat iron-rich foods (eg seafood and spinach) in the hour after an early workout, as hepcidin levels are low in the morning.

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WARM-UPS

WO R D S : R I C K P E A R S O N . P H OTO G R A P H S : G E T T Y I M AG E S . I M AG E M A N I P U L AT I O N CO L I N B E AG L E Y 1. CA N C E R 2 . M AYO C L I N I C P R O C E E D I N G S

CALLING ALL FIRST-TIME MAR ATHON RUNNERS: taking

HEART AND SOLE Reverse ageing – run a marathon

HAVE A QUICK WORD WITH YOURSELF Use the second person for a first-class run

HOW TO OUTRUN CANCER

on the big 26.2 could make your cardiovascular system younger. That’s according to a new study that found training for and completing a marathon for the first time can reverse ageing of the major blood vessels. You needn’t be super speedy to reap these rewards, either. On the contrary, older and slow runners benefit the most. The study, presented to the European Society of Cardiology, looked at 139 marathon newbies, aged 21-39, who followed a first-time finisher training

programme for six months before completing the London Marathon in 2016 or 2017. After completing the marathon, aortic stiffness had reduced and the aorta was four years younger than before training. Study author Dr Anish Bhuva says, ‘This is comparable to the effect of medication and, if maintained, this translates to approximately 10 per cent lower risk of stroke over a lifetime. The study shows that the health gains of lifelong exercise start to appear after a relatively brief training programme.’

MIND+HEALTH

TURN BACK TIME A marathon can make you younger!

Want to improve your running performance? Start speaking to yourself in the second person. New research from Bangor University, Wales, has found that participants who addressed themselves internally using ‘you’ statements fared better in a 10K time trail than those who used ‘I’ statements. So go for ‘You can do this’ rather than ‘I can do this.’ Why does it work? Lead researcher Dr James Hardy, says, ‘It promotes clearer thinking, better choices and enhanced performance.’

A major new study1 reaffirms the importance of aerobic fitness as a protection against cancer. Looking at the data from nearly 50,000 patients aged between 40 and 70, researchers found that those in the fittest group were 77 per cent less likely to be diagnosed with lung cancer and 61 per cent less likely to be diagnosed with colorectal cancer. And even if they were diagnosed with one of the cancers, their fitness meant they were significantly less likely to die of the illness than those in the least-fit group.

Extra years brisk walkers (4mph) are likely to live compared with slow walkers.2

HEART CHECK

Try this

The WiWe portable ECG monitor (£310, medical supplies.co.uk) is a smart, pocket-friendly device that offers clinical-grade electrocardiogram readouts. It can serve as an excellent way to monitor your heart health and determine whether a follow-up with a physician is required. SEPTEMBER 2019 RUNNERSWORLD.COM/UK 017

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WARM-UPS

FIT TO BE TIED

INJURY

Try this

There’s more to tying your laces than you think. If you’re experiencing blisters, it could be worth experimenting with a new way to lace up

LEUKOTAPE

WO R D S : R I C K P E A R S O N . I L L U S T R AT I O N S : B E N M O U N S E Y. P H OTO G R A P H : G E T T Y 1. J O U R N A L O F T H E A M E R I C A N O S T E O PAT H I C AS S O C I AT I O N

While the brand Compeed tends to get most of the blister-fighting headlines, in the ultramarathon world, Leukotape (£10.80, firstaidforsport.co.uk) is used by those in the know. Put this zinc oxide adhesive tape over any blisters and crack on – after all, it’s only 50 miles to the finish line.

NARROW FEET Foot sliding around inside your shoe? This lacing system tightens

the shoe more than the usual techniques, giving you a snug feel so you can get on with your run.

WIDE FEET This lacing method loosens the entire shoe, especially around the

midfoot and gives your feet more space. This can also be useful for runners with high arches.

BUILD THOSE BONES

TINGLY TOES Experience pins and needles in your toes while running? Miss

out the bottom eyelets to increase blood circulation to your feet and relieve pressure.

THIN ANKLES The loops at the top of this lacing system pull the foot tighter around

the ankle, giving you a more compact feel. Particularly useful on uneven terrain.

If you thought osteoporosis only affected older people, here’s a worrying stat: one in four young men and women are at risk of the condition, which weakens bones. A recent study1 found 28 per cent of men and 26 per cent of women tested had osteopenia, a condition that occurs before osteoporosis develops. What can you do to combat this? Stress your bones. Running helps, as does skipping, but for A-grade bone density, you should be lifting weights at least twice a week. Squats, lunges and deadlifts are good places to start.

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RUN TALK RUN p28

‘I RAN OFF 13ST’ p29

HUMAN( )RACE NEWS, VIEWS, TRENDS and ORDINARY RUNNERS doing EXTRAORDINARY THINGS

BARING HER SOLES

WO R D S : DAV I D S M Y T H . P H OTO G R A P H S : DA N R O S S

Anna McNuff is running through the UK – barefoot

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‘THERE’S A FINE LINE BETWEEN TERRIFIED AND EXCITED. YOU HAVE TO BE ON THAT KNIFE EDGE’

IT’S AMAZING, THE POWER

of a throwaway comment. One morning over breakfast, adventurer Anna McNuff revealed her latest running plan to her boyfriend: 50 marathons, across the UK, barefoot – ‘barefoot Britain’ was the phrase that had been stuck in her head since her last challenge, cycling 5,500 miles through the Andes in 2016 and 2017. Given that her boyfriend is Jamie McDonald, who had just finished a run across the United States dressed in a superhero costume, she might have known he’d say something like, ‘But 100 marathons sounds better, doesn’t it.’‘Dammit, it does!’ she agreed, and so the stakes were raised. Her 2,620-mile journey began on June 2 in Skaw on the Shetland Islands, and as well as mainland Britain, it will take in the Isle of Man, Isle of Wight, Northern Ireland, Jersey and Guernsey, and a slice of the Republic of Ireland. McNuff finishes on November 10 in London. McNuff, an ambassador for UK Girl Guiding, has plotted her epic route to reach as many Guide units as possible, arriving in the evenings to give motivational talks. ‘I want to bring it to life for them, show them that I’m a 022 RUNNERSWORLD.COM/UK SEPTEMBER 2019

ON THE MOVE (top) Anna McNuff, intrepid adventurer; (bottom) in her rowing days – second from front; (right) a clean pair of heels, for now…

real human being and I’m really doing it, and it’s hard and it’s awesome and all those things,’ she says. The 34-year-old daughter of Ian and Sue McNuff, who both rowed for Great Britain at the 1980 Olympics, she was a Team GB rower herself between the ages of 19 and 23 and won a bronze medal at the European Championships in 2007. An injury caused her to miss the Under-23 World Championships, she didn’t make the cut for the Beijing Olympics, and left the sport. ‘I learned so much from rowing but it wasn’t my path,’ she says. ‘What I do now is so much more me.’ She began working in marketing and, conditioned by training programmes and organised competition, did an Ironman, some ultras and the Swedish swimrun race Ötillö. ‘But what I really wanted to do was just GO,’ she says. In 2013 she cycled across every state in the US and one Canadian province – 11,000 miles in seven months.

Like many of us, McNuff read Christopher McDougall’s book Born to Run, took in its message about the benefits of minimal running, bought a pair of Fivefingers shoes, ‘ran 10K and absolutely destroyed myself’. Getting ready to run this epic distance barefoot has been a much longer process. ‘I’ve essentially spent four and a half years transitioning down from trainers.’ She says she isn’t an evangelist for barefoot running – ‘You should run in whatever you’re comfortable in’ – but that was the element that changed the challenge from being tough but achievable into something scary. She had already run a similar distance, 1,911 miles along New Zealand’s Te Araroa trail, in shoes, in 2015. ‘I know I could do this in shoes, so it’s bringing in the bare feet that makes me take a deep breath – that is next level,’ she says. ‘There’s a fine line between terrified and excited. You have to be on that knife edge. I’ve got that “What

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have I done?” feeling. I do think it’s possible, but there is so much that can go wrong. That’s how I know it’s the right adventure.’ In New Zealand McNuff had a 14kg backpack and slept wild most of the time. This time she’s put the call out for hosts who can put her up and drive her stuff to the next stopping point, so that she can travel as minimally as possible. She is running five days a week, sometimes marathon distance, sometimes shorter, plotting a route that enables her to inspire in person as many of the UK’s almost half a million Girl Guides as possible. McNuff was heavily involved in Girlguiding as a child, passing through Rainbows, Brownies and Guides. She came back as an ambassador after reconnecting to present an award in 2016, impressed at the modernisation of the badge programme. ‘They’re doing bushcraft, mindfulness, self-care, entrepreneurship – they’re creating the next wave of feminists, teaching girls how to campaign for things.’ As the middle child between two brothers, and a keen footballer, she

says she grew up less aware of inequality than many. ‘I didn’t see myself as any different. It’s only later in life I’ve realised it’s an issue for a lot of women,’ she says. Now she wants to be an example. ‘The best way to help the younger generation of girls is to do adventures, so they don’t even question the fact it’s a girl doing it.’ She ran barefoot for the six months leading up to her latest endeavour, including doing this year's London Marathon unshod, but it’s been a much longer process to get to this point. She feels she was destined to end up doing something like Barefoot Britain. ‘My mum was always telling me to put my shoes on or I’d get cold,’ she says. ‘If you look at photos of me when I was a kid, I’m always naked. I was a bit of a feral child. That’s what barefoot running is to me – freedom!’

START

KIRKWALL, ORKNEY June 14

ABERDEEN July 6

ANNA’S ROUTE Here’s a (rough) guide to where Anna will be and when. To join her on one of the legs, with or without shoes, visit annamcnuff.com

GLASGOW July 17

/barefootbritain

NEWCASTLE August 1

BELFAST September 6

LEEDS August 15

BIRMINGHAM October 1

LONDON November 10

GUERNSEY October 28

Anna McNuff’s three barefoot-running tips

‘I’d been running in Vivobarefoots for about three years, then mixing between the shoes and socks with a thick rubber bottom,’ says Anna. ‘Then I switched between the socks and running barefoot. I had some problems with my Achilles, but eventually it piped down. Your body is like the foundations of a building, just settling into place.’

IT’S OK TO RUN / 2 JUST ON THE

SURFACES YOU WANT TO RUN ON ‘There is no need to go out and start pounding the pavements – in fact, it’s better that you don’t.

/ HY AO VU ER FBAOIDTYH WT HI LA LT 3 ADAPT OVER TIME

MANCHESTER August 24

BRISTOL October 9

AND THIS LITTLE PIGGY RAN THE UK

‘If you just want to run on grass, do that,’ says McNuff. ‘If you like forests, fine. You don’t have to push yourself to do brutal stuff.’

KENDAL August 9

DUBLIN September 14

DON’T TRY TO DO / 1 IT OVERNIGHT

SKAW, SHETLAND ISLANDS June 2

INVERNESS June 22

FINISH

No doubt about it, barefoot running can be intimidating, but McNuff encourages you to have faith in your body’s ability to adapt. ‘When I stood barefoot on the start line of the London Marathon this year, I thought, “Am I mad? Have I gone too far this time?” It was absolutely fine. I was sore, but after all those runs I’d been doing, I had adjusted.’ SEPTEMBER 2019 RUNNERSWORLD.COM/UK 023

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Murphy’s Lore BY SAM MURPHY

Qualified as… …A trail running

hat are holidays made for? Every year I promise myself this will be the year my holiday will truly live up to its name. I will relax and do nothing for a whole week. I’ll pack a bikini, a vat of sun cream and a stack of novels, and start each day with an epic lie-in before bagging a sun lounger by the pool. Then summer arrives, and once again I find myself cramming an extensive range of running kit into my suitcase, along with my wetsuit, bike shoes and pedals (that’s if I’m not taking the bike itself) and a selection of portable exercise tools. Last year, in Greece, I was up by 7am every day to beat the full force of the sun. I ran 27 miles, cycled 113 miles, swam 3 miles, went kayaking, waterskiing and paddleboarding, and did core work every day. Not everyone’s idea of a holiday, but though I came home bodily tired, I was mentally rejuvenated. It’s easy to underestimate how energising newness can be when you’re feeling fatigued and jaded. You’re convinced bed rest is what you need, when maybe it’s simply a new routine – or a new route. When we are on terra incognita, our senses awaken. The air smells different. The light looks different. The ground feels different under our feet. In Thailand, on an early morning run to a temple at the top of a hill, I met a local runner and ended up having breakfast with him and his family. That was over 20 years ago and I can still recall the morning mist shrouding the temple’s gilded tower – and the fiery rice porridge we ate. But I can’t recall our average pace or how far the run was – which brings me to another good reason to step away from the familiar. Comparisons become meaningless. You can’t berate yourself for running your staple five-miler slower than usual when the terrain, altitude, temperature and elevation are all different. It’s precisely because they are different that holiday runs imprint themselves so vividly on our memories. New environments keep our minds and bodies 024 RUNNERSWORLD.COM/UK SEPTEMBER 2019

first-aider. An excellent full-day course with Challenge First Aid, which arms you with the skills to deal with first-aid situations when you're in the field. Literally.

Organised… …Free running sessions in the school summer holidays for primary-school children in Rye, East Sussex.

Ran… …A new 10K at the Gusborne vineyard in Kent. Drink stations stocked with English sparkling wine were not the only reason I entered, honest!

guessing. You can’t slip into autopilot like you do on well-trodden routes close to home; you’ve got to step out of your comfort zone and experience something new. Where does that road lead to? Will I come face to face with a wild dog/alarmed snake/grumpy goat if I go along that track? (Unlikely in Skegness, I admit.) I wonder if there’s a path to the top of that hill? All of this, of course, means you may end up getting lost. If I had a euro for every holiday run on which I’ve done just that, I could afford to upgrade to Strava Summit, and sit tight in the knowledge that my husband, Jeff, will always be able to locate and rescue me. But losing your way can have its benefits. Once, I got lost among redwood groves on the return leg of a run up Mount Tam, north of San Francisco, and ended up bearing witness to the most incredible blaze of sunset over the Golden Gate Bridge. Another time, I found myself on the wrong side of a tall metal fence bordering sea cliffs in Portugal and had to summon up every ounce of courage to overcome my fear of heights and make my way along the narrow and vertiginous path. Holidays force us to change our habits. And although habits can be useful (they allow us to get things done without too much conscious thought), they can also dig us into ruts that don’t allow us to challenge our boundaries, mental or physical. Your fortnight in Florida or weekend in Wales provides the perfect opportunity to push back against the walls of routine. It doesn’t necessarily mean packing your running shoes – as I found in Greece last year, there are many other ways to work up a sweat and recharge your motivation. But then again, those trusty shoes don’t take up much space. And who knows what holiday memories you’ll create together?

sam-murphy.co.uk

I L L U S T R AT I O N : P I E TA R I P O S T I

SUN CREAM? CHECK. BIKINI? CHECK. RUNNING SHOES…

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YOU’RE ! AMA ZING

BY THE NUMBERS

PAUL TIERNEY

LOU MILLER Inspiring octogenarian has clocked up his 700th race

36, LAKE DISTRICT, RAN A NEW WAINWRIGHTS RECORD

ON THURSDAY, JUNE 20, the town of Keswick greeted a new local hero. Fell runner Paul Tierney, ending a six-day round in the Lake District mountains, was met by cheering crowds. ‘I’m not from the area – I’ve lived here for about five years – but I felt almost like an honorary Cumbrian,’ says the Irishman. The acclaim was well deserved – the 36-year-old was about to break the Wainwrights record, having scaled 214 Lake District peaks and climbed 36,000m. Covering 318 miles, he completed the round in six days, six hours and five minutes, beating Steve Birkinshaw’s 2014 record by almost seven hours.

£30,000 TIERNEY’S FUNDRAISING TARGET FOR MIND, THE MENTAL HEALTH CHARITY. HE RAN IN MEMORY OF FRIEND CHRIS STIRLING. SO FAR, HE HAS RAISED £28,000.

ELEVATION IN METRES OF THE WAINWRIGHTS.

HOURS OF SLEEP PER NIGHT, ON AVERAGE.

Aiming to become oldest woman to run the length of Britain

20 318 Training hours per week of hiking/ running, since December. ‘Pretty much all my long runs were done on a part of the route,’ says Tierney.

The distance, in miles, that Tierney covered over the six days. ‘I knew it was going to be as hard as it was.’

ANGELA WHITE AKA ‘THE RUNNING GRANNY’

TIERNEY’S WAINWRIGHTS RECORD TIME. ‘I NEVER REALLY, TRULY BELIEVED IT UNTIL THE LAST DAY,’ HE SAYS.

Angela White is a grandmother on a mission. Having spent her career working for the health service, the ‘Running Granny’, 60, knows the importance of staying active into old age. ‘Seventy per cent of the healthcare budget goes on looking after people with long-term conditions,’ she says. ‘And many of these conditions, such as obesity, are preventable through diet and exercise.’ The runner, who lives in Kendal, Cumbria, wants to change people’s perspective on old age. So on 10 September, she will set off from John O’Groats, hoping to become the oldest woman to run all the way to Land’s End. ‘I’m a bit scared,’ she says, ‘but I’m hoping my example will inspire others to take control of their health.’

For more info, check out Angela’s Facebook and Instagram pages: therunninggranny

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WO R D S : CAT H E R I N E K E N N E DY, R I C K P E A R S O N . P H OTO G R A P H S : P E T E AY LWA R D/ I N OV-8.CO M

36,000

TEN

Pairs of shoes worn. ‘I was changing shoes at every checkpoint.’

Lou Miller took up running at the age of 55 – and nearly 35 years later he’s still going strong. The 89-year-old Norwich Road Runner recently completed his 700th race and he’s also run around his home county of Norfolk. Asked what keeps him running, he says, ‘Because I enjoy it. It makes me get out, keep moving and see the friends I’ve made in running.’ Miller has inspired his own family to run, and has this message for older people who might be thinking about taking up running but are worried they might be unable to: ‘I started because I couldn’t keep up with my daughters on the beach. It was hard to start with, but I built it up very slowly and then got great satisfaction knowing that I could do it. It’s easy to sit indoors and do nothing. Just because you’re older doesn’t mean you can’t do this. Once you’ve started, you know you can do it and love it!’

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LETTER OF THE MONTH

YO U R WORLD

SNAP CHAT

#MEDALRACKS

DO IT FOR CHARITY

We asked you to show us a photo of your medal rack. Proud runners that you are, you were happy to oblige

In response to Steve Crowley’s letter (Priced Out, RW July), London Marathon charity places can be had for a lot less than the £2,075 he quoted. The charity I ran for this year wanted £1,200 plus £50 registration fee. For many charities, it’s their biggest fundraising event of the year and costs them £330+VAT for each golden bond place. When I joined our club about six years ago, I was probably the only charity runner, but now it's common to see members in charity tops. I’ve met many wonderful people and had experiences I wouldn’t have had if I’d not started fundraising. Lining up at Greenwich, surrounded by a sea of humanity all there to help make the world a better place, is a life-affirming experience. John Freeman, via email

– Stephen Wroe RW says: How about a weekend off?

It can certainly be difficult to secure a ballot place for the London Marathon, with so many people entering; letters like this one are a reminder of why it’s so worthwhile to go via the charity route instead.

RUNNING LATE I am 68 years old and, until recently, had never run in my life. However, last year our daughter started passing on your magazine to me and I found the articles in RW both inspiring and encouraging. Then, last December, our daughter suggested my wife and I try parkruns – we have now done 14, though in my case it is 026 RUNNERSWORLD.COM/UK SEPTEMBER 2019

parkjog/walk! As a by-product of this, my heart consultant is pleased because I have lost weight and am now fitter than I have ever been. Iain Yule, via email

Phil was delighted by the environmental awareness at the Grimsthorpe Gallop

TREAD CAREFULLY We love running and Runner’s World, and we also walk, hike and scramble so we have been over Crib Goch [Snowdonia National Park, Wales] in our travels. However, some skills are needed to tackle this ridge, including navigation and mountain safety, and people do fall from this area of the Snowdon horseshoe. Without being all nanny state about it, can you make clear that this ridge is not without risk? We both think that including it as a Rave Run [RW August] may be misleading. More runner-/walkerfriendly routes are available or guides can be found for the area operating out of Llanberis. Tony and Hazel Thorp, via email Point taken. Our Rave Run images are designed chiefly to inspire and excite our readers, but Crib Goch, though spectacular, is one that should only be attempted by the most experienced of mountain runners.

– Rajesh Kerai RW says: Just Tokyo to go!

– Caroline Cunnellon RW says: Never again, eh?

‘Framed by hubby for my 50th birthday.’

– Jordene Schofield Next month #SockItToMe. Show us a pic of your finest running socks.

P H OTO G R A P H : G E T T Y.

GREEN LIGHT AHEAD I’m writing to highlight the increasing good work being carried out by runners and event organisers to combat that scourge of the environment: single-use plastic and litter. Many events have begun to seriously consider ways in which they can reduce their environmental impact. I recently attended the Grimsthorpe Gallop (23 June) and was pleased by the variety of measures they had adopted. These included ample recycling bins, the encouragement of reusable cups at the water stations, and paper bags in lieu of plastic bags. Ideally, I’d rather there be no litter at all in the countryside, with everyone adopting the mantra ‘reduce, reuse and recycle’. Lieutenant Phil Boak, Cranwell

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H RW’S BALANCING ACT My wife, Marion, and I have always found RW a great magazine for tips and hints, but recently it surpassed itself…it was just the right size to level up our cooker on a slope outside our tent when we were on holiday in France. We always knew it was important to pack it! Peter O’Grady, Preston Glad to help out. We pride ourselves on the magazine's versatility.

RUNNING FREE I wanted to thank Sam Murphy for her excellent column in the July 2019 issue (Normal Life Resumes…). I have been running for seven years and will turn 57 later this year. But I realised at the end of 2013 that something was missing. I realised that what I valued was running as an end in itself, not as a means to an end. Training, goals, objectives and races all get in the way of this. They make you run for other reasons. All of this detracts from the pleasure running gives every single day. My world is full of targets and tasks. Why not make running different? Kenny Fraser, via email

WE ASK, YOU ANSWER

WHAT’S THE BIGGEST RUNNING HUMBLEBRAG YOU’VE OVERHEARD? RW always keeps things on the level

‘Someone once said to me, “You must really enjoy marathons because at the speed you go, you can take in all the sights and sounds and enjoy the atmosphere.”’ – Billy Green

adding me. My last Ironman was 2012 so I’m practically a newbie.”’ – Mary Ann Mahadevan

As a general rule, shirtless running is…*

77%

SPELL CHECK Really enjoyed your article Chasing the Dragon (RW July). But I just HAD to point out that ‘Peats Eats’ is in fact ‘Pete’s Eats’. I am sure that lots of people will have pointed this out, as it has successfully been so since 1978! I am, however, inspired. Pam Tunstall, via email

‘It’s great coming in at the front, so you can watch and cheer the slower runners.’ – Paul KatsviaCorderoy ‘My boyfriend made an accidental one the other day. Having finished a small parkrun, he joined me on the fourth lap and said, “It’s nice for me to go slow for a bit after that run.”’ – Siobhan Farmer

THE POLL

A TERRIBLE IDEA

JUST WHAT THE DOCTOR ORDERED I was interested to read Can Running Save the NHS? (RW July), which referred to many comforting links between exercise and health. What I do know from my own experience is that no matter how stressed I feel before a run, I always feel better afterwards (often having a renewed perspective on some particular challenge or problem I have at the time). Running also helps me control my weight without particularly limiting my food intake. There are

‘Read this on Instagram: “I’ve always wanted to intentionally run an ultra from the back. I wanted to see and feel what it was like for the people coming last.”’ – Pauline Lane

‘I use marathons as training runs.’ – Rae Black ‘My husband: “My knees hurt when I run this slowly.”’ – Kate Ottford

‘I’m on a triathlon group and someone posted this week, “Thanks for

social benefits, too – join a club and you’ll make many new friends, which is surely good for mental wellbeing. Nick Maryon, Wiltshire

23%

ABSOLUTELY FINE Based on an RW Twitter poll with 555 votes

HAPPY READER It took me until I had completed the Couch to 5K programme before I first bought a copy of Runner’s World, because I felt I would not be a proper enough runner to read the magazine. How wrong I was, as it’s for everyone. I have found out so much, like how important it is to buy the right type of trainers for my feet, as well as giving me the motivation to keep on running the miles even when the days are hot or it’s raining outside. Thank you, RW. Charlotte Marion, Reading

OUR WORLD

RW’s Jane McGuire gave it full gas in the Strava Media Mile at the Night of the 10,000m PBs in north London.

WHAT’S INSPIRED, IMPRESSED OR, PERHAPS, ANNOYED YOU LATELY ABOUT RUNNING OR RUNNERS? THE WRITER OF THE WINNING EMAIL OR LETTER RECEIVES A PAIR OF SAUCONY TRIUMPH ISO 5S, WORTH £140 RUNNER’S WORLD, House of Hearst, 30 Panton Street, Leicester Square, London, SW1J 4AJ Email letters@runnersworld.co.uk Tweet @runnersworlduk Facebook runnersworlduk

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LEFT: Members or Run Talk Run before they set off BELOW LEFT: Founder Jessica Robson: ‘Focus on the conversations’

TALKING TO OTHER MEMBERS OF RUN TALK RUN

TAKING TIME TO TALK Meet the running group helping its members open up about mental health

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Southwark so there would be water and toilets available, and developed some guidelines: run as slow as the slowest runner and be there to listen, not advise; it’s peer-to-peer support, not professional help. Robson stresses she is neither a therapist nor a running coach. ‘At the start of every run I reiterate that it isn’t competitive. I never track the runs. I encourage runners to ditch the Garmins and focus on the conversations that are taking place. We know we’re not for everyone. There are so many clubs for people who want a tough run. That isn’t us.’ In June 2018, Jennie Oliver found Run Talk Run on Instagram and asked Robson if she could set up a second group in Peterborough. It has carried on growing that way, with the active online community spreading into new places in real life. As well as 19 groups across the UK there are now three in the US and one in Brisbane, Australia. ‘If I’m totally honest, it was selfish in the beginning. I started it because it was what I needed,’ says Robson. ‘But as more people started coming along, and seeing us online, I saw how much others needed it as well. What I love is that I can turn up as anxious or as low as I am and it’s still OK. I know that’s a space where I can be completely myself, and so can everyone else.’

runtalkrun.com

‘I had the fear that I would be too slow or too much of a hindrance, or it would be too awkward. I’m glad I was wrong on all accounts. There is no competitiveness, but rather a spirit of collaboration and achieving a goal together.’ – Sumaya Hassan, joined Nov 2018

WO R D S : DAV I D S M Y T H . P H OTO G R A P H S : H A R RY R OT H

SOCIAL NT MOVEME

In the middle of 2017, overwhelmed by the stresses of living and working in London, Jessica Robson began retreating every weekend to her parents’ home in East Sussex, where her mum would drag her out for Sunday runs. ‘That was quite a dark summer for me. I was struggling to cope,’ she says. ‘But I found I was opening up far more when running with my mum than I was in my therapy sessions in London. With my therapist I felt so intimidated having someone sat in front of me – all that eye contact in a small space. I was holding a lot back. But when I ran, it was like I had verbal diarrhoea.’ By autumn she had the courage to see if there were others who wanted to use running the way she did – as a safe space to talk about mental health. A callout to friends was met with silence, so she called the idea Run Talk Run and started asking strangers on the internet instead. Initially, Robson would wait near London Bridge every Thursday evening with a 5K in mind. ‘It was always 50/50 whether anyone would show up, but I would go to the starting point and run anyway,’ she says. ‘My self-esteem was so low at that point, but the fact that I pushed myself to stand there every week improved my resilience, and running always helped with any negative feelings. By the end of the runs I was feeling much better.’ As a small following developed, she moved the base to a gym in

‘I met others who were kind enough to share their stories with me, whether it was their ongoing battle with mental illness or simply what they were going to cook for dinner. I found myself opening up in a way I had never experienced before in a nonmedical setting.’ – Katie MacDonald, joined spring 2018

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probably eventually need to take daily insulin injections. I was told losing weight would help control it but I still ignored my GP’s advice. At my largest, my waist was 44", my collar size 21" and I was wearing 4XL clothes.

THE TURNAROUND

NAME James Illsley AGE 47 HOMETOWN Nether Heage, near Belper, Derbyshire HEIGHT 5ft 11in WEIGHT BEFORE 24st 8lb WEIGHT AFTER 11st 8lb

HOW I R A IT OFF!

‘I’VE PUT MY DIABETES INTO REMISSION’

WO R D S : A D R I A N M O N T I .

Once sedentary and overweight, James Illsley is now running ultras

DIET TIPS HERE'S HOW JAMES STAYS ON TARGET WITH HIS FOOD

WEIGHT LOST 13st

When I hit my 40s, I was over 24st. I was a heart attack waiting to happen. I had a midlife health crisis, shedding weight by reducing portion size and joining a gym. I’d got down to about 18st when I saw a challenge on a weight-loss forum to run every day for a month. It appealed to me, even though I was very self-conscious at first. I even jogged in wellies and a big coat so if anyone saw me, I could pretend to be dog-walking. In October 2017 I did my first parkrun; by my sixth, I could run the entire course. I was delighted. I soon joined Jog Derbyshire, a social running group. In April 2018 I ran the Derby 10K and was truly bitten by the running bug. I ran 21 races that year. My weight dropped to 13st as I cut my calorie intake to 1,500 a day, while running most days, too. By September, I’d put my diabetes into remission and was off my meds. I’ve run three marathons and two ultras. Running is a huge part of my life.

BEFORE Although I was a sporty teenager, I was overweight even then. In my 20s, I lived on takeaways and meals out and didn’t do any exercise. I ate too much, grazing all day and picking at the leftovers our children, who were then small, left on their plates. My biggest weakness was bread – I could eat a loaf a day. I used to be a driving instructor (I’m now a secondary school teacher) so I was sitting down for hours. Lunch was prepackaged sandwiches, crisps and sausage rolls from petrol stations. The pounds piled on and in my early 30s, I developed type 2 diabetes. I took medication to manage it but was warned I would

BE HONEST I have a

MAKE A PLAN If I’m

calorie-tracker app to log what I eat. It’s no good cheating by not including the snacks and treats.

having a calorific meal, like a Chinese takeaway, I plan a run earlier in the day so I will minimise the

THE FUTURE I’ve lost half of my body weight while reducing my waist to 34" and my collar size to 16". I now wear a large rather than oversize tops. I’ve lined up more races for later in the year, including the Great North Run. Next year, I’m thinking of doing 12 marathons in 12 months. When I began running, I chased PBs, but I’ve realised it’s the chats you have along the way that are more lasting than the clock. I’ve made loads of new friends in person and on running sites, so my life has taken a different direction both health-wise and socially. As my weight has fallen, my love of running has soared.

effect of it. It’s not good to constantly deprive yourself of what you enjoy. Just don’t have it so often.

STAY FOCUSED If I have a ‘scoff’ day and eat too much, I treat the next day as a fresh start rather than give up.

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MY SIZE DOESN’T MATTER Former professional sprinter Courtney Fearon is switching to longer distance running – and out to prove that his build is no obstacle

NAME Courtney Fearon AGE 35 HOMETOWN London OCCUPATION Fitness coach INSTA @thehiitman

Health and fitness coach Courtney Fearon is no stranger to hard work in the gym. But the next challenge for the Nike trainer and former sprinter is running the Simplyhealth Great North 5K on 7 September. ‘A 5K might not sound too hard to most people, but I’m used to running much shorter distances. So my goal is to push my limits and beat my PB of 21 minutes – I’m aiming to get sub-20,’ says Fearon. ‘I also weigh around 100kg, which is why this challenge is all about pushing my body in a different way and dispelling the myth that a heavier person can’t run long distances.’ Fearon’s varied schedule as a PT means he squeezes in his training sessions whenever possible. ‘I’m active five out of seven days and I grab time to train in between coaching. For example, on a Monday I’ll do a 45-minute weights session, then I’ll teach a Versaclimber class. In the evening I’ll do a track session – I’ve started doing three weekly 200m and 400m sessions with the ultimate goal of competing in the Canadian Masters Athletics Championships.’ In the immediate run-up to the 5K, Fearon plans to make some small but effective changes to his training routine. ‘My current sessions will have a beneficial impact on my race time, but around four weeks before the run I’ll start bringing in some more long-distance training on top.’ He’s also mindful of injuries. ‘When I was at university, I damaged my knee playing football and didn’t have rehab – ignoring it meant it didn’t heal properly. I’ve had niggles ever since – I pulled my right hamstring and currently have a swollen ankle, so I’ve been using the Versaclimber instead of running, and an aqua belt to “run” in the pool with less impact. ‘I’ll also be using my plan from Simplyhealth to support my fitness goals and help pay towards the cost of regular physio appointments. It’s a great way to help fix issues, avoid injury and maintain peak performance.’

For more about Simplyhealth plans, visit simplyhealth.co.uk/health-plans. Call 0330 102 5462* to join and quote Runner’sWorld19

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RW / / PROMOTION

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Tonky Talk

BY PAUL TONKINSON

‘I’M NOT ONE OF THE WALKING PEOPLE. I’M A RUNNER. I RUN!’

YOU KNOW… …you’ve lost too much sweat on your run when you take off your top and it breaks.

I L L U S T R AT I O N : P I E TA R I P O S T I

life in running involves different seasons – not just the annual ones, I’m talking about the whole journey. Spring is the beginning, the discovery of running. The sport is simple, life-enhancing and readily available. For most of us this segues into a glorious summer as we embrace improvement. We want to run faster, and realise that the more we run, the faster we get; and the faster we get, the more we want to run. This uncomplicated relationship between endeavour and reward propels us to hitherto unimagined feats: PBs, even longer distances. It’s intoxicating. We are recalibrating our reality. There are moments when we might think our summer will last forever –running will be a process of ever-increasing speed and constant improvement. Alas, no. Autumn comes – farewell to pace, the shedding of an old identity and the forming of a new one. It is the season I am cresting. It will, I hope, be a time for experimentation, longer distances, adventure races, quirky events involving the drinking of alcohol, foreign trips. But for now, as has often been the case recently, I am engaged in a fairly tiresome process of recovery. The last year has been a saga of back problems and hernia complications, culminating in the operation I described last month (possibly in a bit too much detail). The advice for returning to running varied. Most experts prescribed caution and some cross-training. The general idea was about a month before proper running could be attempted. But 10 days in and I was struggling. Every day I’d gingerly walk the dogs as runners sailed by. It’s amazing how many runners you notice when you’re not one of them. The feeling was one of disconnection, of missing out on half my life. ‘I’m not one of the walking people,’ I wanted to cry. ‘I’m a runner. I run!’ I prowled the house like a moody wolf. The woods were calling me, but I couldn’t enter. Compounding my torment was the fact that working on my forthcoming book had sent me on a mission to ﬁnd old running photos, in the

…it’s time to do something about the hard skin on your heels when you find it can be used to grate parmesan (how you came to be doing this is another – far more worrying – matter). …you should reconsider those compression tights when you pull them as far as your knees and feel the need for a recovery meal.

process of which I had unearthed dusty running diaries. The most bittersweet were from when I was about 19, back from university in the summer holidays. I wasn’t really running much at this stage but was still, it seems, shockingly fit. Here’s an entry: ‘7 miles easy with hills, middle mile in 5:35, felt good’. Two days later: ‘14.5 miles cross-country – smooth/finished strong’. I don’t keep a diary now, but if I did, there would be few parallels. The only way I’m doing a 5:35 mile in the middle of a seven-miler now is if I happen upon zombies, and 14.5 miles cross-country would not be smooth. Of course, this was the height of my summer. The irony is that now, when I want to give it full beans, I can’t. Two weeks after the operation, I crack. I have to run. It’s either that or go mad. So I venture out onto the Parkland Walk, a woodland path linking Finsbury Park with Highgate Woods. The area of the operation is tender and it feels weaker. That’s the thing with operations – you’ve been cut. You’re better, but you feel you’ll never be the same. It feels absurd that I’m going to run but, bracing myself, I do. Very short steps at first, stepping as softly as possible. No pace at all, I just need to move, wake myself up. Runners pass me constantly. I’m off to the side, it’s like I’ve hit the wall in the marathon and am just plodding. I’m jogging for two minutes, walking for a bit and then off again. But I feel back, so back. Off the pace, certainly; tentative, yes, but my axis has tilted. I am running now. I have crossed back over – my body floods with relief. From a distance I must look strange, an extremely slow middle-aged man jogging down the side of the path giggling to himself, close to tears. This, I think, is autumn.

Check out Paul and fellow comedian Rob Deering’s running podcast, Running Commentary – available on iTunes and Acast. @RunComPod

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T HUBERT

Virtual location: Verrazano Narrows Bridge, NYC Marathon Actual location: Parc de Procé, Nantes, France

With more and more runners setting foot in the world of virtual racing, RW investigates the appeal of this new reality S WILMOTT

Virtual location: Verrazano Narrows Bridge, NYC Marathon Actual location: The treadmill, PureGym, Milton Keynes

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J GARCIA

Virtual location: Verrazano Narrows Bridge, NYC Marathon Actual location: Calle de Roa, Madrid, Spain

C GRESTY

Virtual location: Verrazano Narrows Bridge, NYC Marathon A c t u a l l o c a t i o n : S o u t h Ta y Street, Dundee

L DOS SANTOS

Virtual location: Verrazano Narrows Bridge, NYC Marathon Actual location: Parque da Cidade, Porto, Portugal

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WE HUMANS, SO THE BESTSELLING STORY GOES, WERE BORN TO RUN. But while the basic mechanics haven’t changed much since we climbed down from the trees, our reasons for running definitely have. The hunt for prey has been replaced by the hunt for PBs and now, like cycling before it, running has joined the virtual world. Kudos is given for achievements on Strava, apps like RunSocial and Zwift have transformed the treadmill experience into a portal to far-flung parts of the planet and now medals are handed out for races that, should you wish, you can complete in your living room. Running’s transition into the virtual world is illustrated clearly by the daddy of data apps, Strava. Once the domain of stat-hungry cyclists, the platform now has almost as many runners. In 2018, 240.7 million runs were recorded across the world – up 46.2 per cent on the previous year. So what does going digital add to the running experience? ‘It’s the easiest way to track and analyse my training,’ says ultrarunner, OCR champion and Strava convert David Hellard. ‘It now has nine years of my running data, which I can use to analyse past performance or similar periods in my training cycle.’ Hellard is a competitive runner, but that ability to track performance over time provides even beginners with the type of data and analysis once reserved for professional athletes. But data analysis and training benefits are just part of the story. There is also the digital interaction with other members of the Strava community – particularly the giving and receiving of kudos (Strava’s equivalent of a ‘like’ button), which many, like Hellard, find motivating. Then there’s one of the app’s most popular features, Segments, via which members compete to record the quickest times over particular sections – created by users – of local running routes. Segments can be used to compare your own times, or to compete against other users who have had a crack at that same section, turning every portion of your runs into a never-ending race against everyone else who runs the route. Moving more firmly into the sphere of virtual events are Strava Challenges, originally confined to distance and elevation targets over a 036 RUNNERSWORLD.COM/UK SEPTEMBER 2019

set time period – such as the July Run Climbing Challenge, which tasked users with reaching 2,000m of ascent over the course of the month – but now fully embracing the world of virtual racing. Last year, the fitness app teamed up with New York City Marathon organisers New York City Road Runners to launch nine virtual races: 5Ks, 10Ks and a digital edition of the marathon itself. The virtual marathon sold out in a matter of hours, with the 500 registrants, from 28 countries and 39 US states, paying $100 each to complete the 26.2-mile distance. The reward for completing the distance in one go (within the first four days of November) was a specially designed medal and guaranteed entry to the 2019 New York City Marathon.

T CHEUNG

V i r tu a l l o c a t i o n: Bi x b y Br id g e, Bi g S ur Mar a t h on, C ali f or nia Actual location: Kam Shan Park, Hong Kong

‘Appy days THAT ABILITY TO RACE without setting foot on a start line is what has drawn many runners – and many beginners – to virtual events. ‘Two years ago I was over 20 stone,’ says 36-year-old Anthony Wright-Mullaney, ‘but then I managed to lose some weight and began to run regularly, and before long I entered a couple of races.’ For the beginner, though, big crowds and quick runners can make any event – no matter how inclusive the pre-race messaging – quite an intimidating prospect. ‘I found the races daunting,’ says Wright-Mullaney, at which point a friend introduced him to the virtual world. ‘I found virtual races much more appealing: you can do them in your own time and at your own pace.’ Wright-Mullaney is now a member of a club and feels comfortable entering real-world races, but he recommends virtual racing for newer runners as a way to transition to longer events. Virtual racing, then, can be a stepping stone to real-world racing, and the format’s rapid rise suggests Wright-Mullaney is far from alone. While postal races – in which competitors mail their times to be compared with others – began decades ago, recent advances in GPStracking technology have created the conditions for virtual races, in their current form, to flourish. There are now hundreds of organisations that offer virtual-

running experiences. While details vary, the concept is pretty constant: pay your money, run the distance and get the medal in the post. Some organisers demand that the run is completed within a certain week, month or, in the case of the virtual New York City Marathon, a single effort, requiring a photo or app screenshot as proof. Others allow you to break the run into as many outings as you want/need. Susan Wheatcroft is the founder of one such company, Virtual Runner UK. She was drawn into the world of virtual racing when she felt stuck for real-world alternatives. ‘I couldn’t find a race but wanted the motivation to continue my training,’ she says. Wheatcroft’s platform allows runners to complete everything from fun runs to ultramarathons, without any of the perceived pressures or logistical challenges of traditional events. While Wheatcroft admits she ‘loves the thrill of racing with others’,

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B TURNER

Virtual location: Bixby Bridge, Big Sur Marathon, California Actual location: St Kilda Rd, Melbourne, Australia

G POOLE

Virtual location: Bixby Bridge, Big Sur Marathon, California Actual location: Brynmill Park, Swansea

Five memorable medals up for grabs on Virtual Runner UK Bee ‘We asked runners to run for 22 minutes in memory of the 22 people who tragically died in the Manchester attacks,’ explains Virtual Runner founder Susan Wheatcroft.

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Spitfire ‘A popular choice raising funds for the RAF Benevolent Fund,’ says Wheatcroft. ‘A new medal has been launched for 2019.’

she believes that the accessibility of virtual running is a huge selling point. ‘Virtual runners can train and compete around work, family and any other commitments they might have – all while earning quality medals and achieving their goals,’ says Wheatcroft. The lack of logistical barriers with virtual racing certainly has appeal for time-poor runners. There’s no travel to/from events, no need to think about accommodation or any of the other small stresses associated with physical races. And virtual races don’t tend to come with a nervous wait for a ballot place. While the races may be virtual, the rewards are often very real. One big draw for many virtual runners is the medals. While conventional racers might view their finisher’s prize as a happy memento, virtual runners are often besotted by bling. ‘The quality of medal is crucial,’ says 36-year-old virtual racer Matt Alexander. ‘I had run on and off for a

few years, but often went months without lacing up my trainers. I needed an incentive, a reason to run, but wasn’t confident enough to sign up for a “real” race.’ The medals available from virtual races – often bigger and bolder than traditional race alternatives – gave Alexander that reason. ‘I’ve only ever used MedalMad (medalmad.com),’ he says, ‘because the quality and variety of medals are fantastic. My favourite is the “Run Forrest Run” medal, for a 10K race. The medal design is a suitcase like the one Tom Hanks has in the film, and it opens up.’ That motivational push is precisely what MedalMad founder Mike Squire had in mind when he set up the company with the aim of getting more people into running; and he’s happy to admit the medals are an important factor. ‘I come from a sports development background, so I’m interested in making it as easy as possible for people to get active,’ he E

Unicorn ‘A firm favourite with people of all ages and abilities,’ says Wheatcroft. Golden Ticket ‘A 5K or 10K event. It bagged entrants a super-cool medal which opens up to reveal a secret Virtual Runner ticket.’ Love Running ‘A quirky medal that comes complete with a removable pin badge.’

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A BROWN

Virtual location: Mile 24, London Marathon Actual location: Chestnut Avenue, Bury

J OLIVEIRA

Vir tual location: Mile 24, London Marathon Actual location: Avenida Atlantica, Rio de Janeiro, Brazil

says. ‘Sport, traditionally, is quite regimented, but everyone has different ways of doing things, and virtual running offers a chance for people who don’t enjoy – or don’t feel ready to try – more traditional events, to feel a part of something. ‘A lot of people are motivated by the medals when they start,’ says Squire. ‘They might love the theme, what the medal represents, or just how it looks. After they sign up, though, I think virtual running then becomes about more than just medals; it’s about leading a healthy lifestyle and realising how good keeping fit makes them feel.’ At the time of writing, MedalMad has 15,600 active members, with 26,000 virtual runs logged this year alone. Virtual runners also earn rewards for others besides themselves. The low cost of organising virtual races makes them effective fundraisers. ‘Virtual Runner donates at least 20 per cent from every entry fee to 038 RUNNERSWORLD.COM/UK SEPTEMBER 2019

charity,’ says Wheatcroft. ‘To date we have raised close to £450,000 for good causes.’ And charities are getting in on the act, with the likes of Action for Children, the Stroke Association, Royal British Legion and Fight for Sight just a few of the organisations hosting their own virtual-race series. The relative lack of resource needed – medal production aside – also makes virtual races a big plus for the planet. The uncomfortable truth for ecoconscious runners is that running events can leave a big footprint. The simple equation is that lots of runners means lots of waste, such as bottles and gel packets. Then there’s the fuel required to take runners to and from the race, and the environmental cost of manufacturing thousands of race T-shirts and goody bag items. The virtual world may hold some real pitfalls for runners, however. When every run is uploaded to a digital platform for all to see, that can create unwanted pressure to perform.

Last year, psychologist Dr Josephine Perry (performanceinmind.co.uk) led a study into the effects social media can have on runners. Her research found that platforms such as Strava may cause some endurance athletes to adhere to exercise so strongly they risk exercise addiction. ‘The risk of exercise addiction in those running marathon distance or above was found to be 44.2 per cent,’ says Perry, ‘and those using a large number of technologies in their sport were found to have the highest risk of exercise addiction. The extensive and pervasive comparisons that these technologies allow can create stress, increase injury risk, lower potential performance and strip out some of the joy that these athletes take from their sport.’ Part of the success of social media – data apps included – is down to a universal need for recognition. Runners, in other words, want to impress. That’s not a problem in

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VIRTUAL RUNNING

How to get in on the virtual action 1. Find a common cause Virtual races benefit from a big idea to get runners excited. Base your run on a special day, or align it with a charitable cause. 2. Go big on the bling In the virtual racing world, medals matter. Don’t be afraid to go big and bold. 3. Use a trusted site Opt for an established registration site such as Eventbrite, so people know it can be trusted. 4. Drum up interest Utilise social media to create a buzz around your event.

itself, and many respond well to it; for them, it adds purpose and excitement to their running. The issues arise when exercise becomes performancedriven: when easy runs become fastpaced races to earn medals and kudos, and running becomes less about enjoyment – or fitness – and more about achievements. There is also another, more obvious, downside to virtual races. The medals may be better, the logistics less challenging and the pressure less pronounced, but, for many runners, being present in real-world races can be great fun. Massparticipation events such as the Virgin Money London Marathon are more popular than ever – this year it received a record 414,168 applicants – because of the achievement they

represent, but also because of the memories they create. You might cover the distance and earn the medal with a virtual race, but you’re going to miss out on the race-day experience – the atmosphere, the crowds, the communal sense of relief on crossing the finish line – that keeps runners signing up for more.

Reality check IN BORN TO RUN , Christopher McDougall

writes: ‘The reason we race isn’t so much to beat each other…but to be with each other.’ If you’ve never raced shoulder-to-shoulder with your fellow runners, you’re missing out on meeting a community of like-minded people, along with the atmosphere generated by the crowds and the collective euphoria at the finish. For 33-year-old Alison Davidson these are reasons for keeping it real. ‘I’ve done virtual races before,’ she says. ‘They can be great for raising money, and for people who live in remote areas or anyone nervous about the prospect of big crowds, but for me races are social occasions, and the start-line excitement is contagious.’ Racing with and against others can also have tangible performance benefits. Numerous studies attest to the fact running with others reduces your rate of perceived exertion, which Davidson can also relate to: ‘You’re able to run faster and further than you can when you’re running alone. You hear people saying they’re only against themselves, but I like pushing my limits in races, and that includes trying to catch people.’ That said, advances in technology means virtual running no longer has to be a solitary pursuit. The RunSocial app allows you to run real-life routes and famous races from the comfort of your own home, or the gym. ‘Our technology is “Mixed Reality Video”,’ says co-founder Andrew Frank. ‘We blend realworld HD video with 3D elements that are interactive and “inside” the video location. We show avatars of people all over the world running together in the location in the video. You move through the video at the exact speed you are running.’ Among the many scenic routes on offer are a 4.9-mile trail run through Sequoia National Forest in California, a 5K through rural Japan and a wavedodging 10K along Noosa Beach in Australia. ‘The Swiss Alps 10K is

‘A LOT OF PEOPLE ARE MOTIVATED BY THE MEDALS WHEN THEY START’

stunning,’ says Frank, ‘and the Tibet 5K route is pretty special. It’s not easy to get a video crew in certain places, like in front of the Potala Palace. I run that one all the time.’ Despite the complicated logistics and technology, the concept, says Frank, is simple: ‘You choose a beautiful location, and then you run.’ Zwift – the at-home training app popularised by cyclists, but making inroads in the running community – recently launched several races across its virtual worlds, the latest being the 6km ZRS Night Owl Series (zwift.com/events). The series takes place at night in the virtual world of Watopia, with runners encouraged to run at night for a fully immersive racing experience. While the atmosphere of race day can never truly be replicated, platforms such as RunSocial and Zwift are at least providing virtual runners with some of the benefits of group participation. And Frank believes the community aspect is only going to improve: ‘Technology will make it increasingly easier and more fun to interact with others remotely while you are running, whether on a treadmill or a solo run outdoors. We worked with NASA and their research found that the social element in our app increased performance significantly. So new technology will mean more live events and running groups for both indoor and outdoor runners. Virtual racing is going to become more and more mainstream.’ Virtual racing, no matter how lifelike it becomes, is unlikely to replace real-world events any time soon. The atmosphere is what makes racing so special for so many, and the reality is that virtual events – immersive though they may be – can never truly replicate that race-day buzz. Yet there are plenty of runners for whom traditional events fail to hold the same allure. Even for those unmotivated by medals, virtual racing can provide a beginnerfriendly path into the world of competitive running. Some may lament the encroachment of technology, particularly when it leads to obsessive behaviours, but when virtual challenges are approached with the same good sense as realworld events, those issues are reduced. Virtual or otherwise, anything that provides more people with a route into running has to be a positive and if for you that means shiny medals through the post and month-long solo marathons, then welcome to the virtual runners’ world. SEPTEMBER 2019 RUNNERSWORLD.COM/UK 039

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SUMMER RUNNIN’

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Too hot to trot? A hot summer is good news for barbecues and beer gardens, but bad news for run performance. Here’s how to beat the heat

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here’s no more vivid image of the heat’s impact on running performance than Scotsman Callum Hawkins’ dramatic collapse at the 2018 Commonwealth Games. Hawkins was leading the marathon by two minutes, with less than two miles to go, when he collapsed with heat exhaustion. On Australia’s Gold Coast, where the race was held, temperatures had tipped over 30C. That is not the norm for UK runners, but with last summer being the joint hottest on record and the thermometer hitting 34C in June this year, it’s not unusual for us to face tough summer conditions. In winter, we imagine running in the summer sun as an idyllic affair; in reality, every step can be a sweaty effort; it leaves you fatigued, increases your recovery time and affects the intensity and volume of your next run. A far from enjoyable experience and a serious threat to your autumn PB. Thankfully, there are measures you can take to counteract the increased effects of our local star. But first, you need to understand what’s going on in your body when things heat up. ‘It’s really down to core temperature and its impact on a variety of systems,’ says Professor Stephen Cheung, head of the environmental ergonomics laboratory at Brock University, Ontario, Canada. When running in the heat, our core temperature will climb from its optimal 37-38C

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to 39-40C and possibly beyond, with heat exhaustion likely between 40C and 41C. ‘As a snapshot, this rise in temperature alters brain chemistry and impairs cognitive function,’ says Cheung. ‘It also changes gut blood flow, causing leakage into the system; it increases free radical damage…it’s not simply a case of core temperature rises and you feel uncomfortable.’ The best way to combat these effects is also the simplest: run more. As your fitness grows, you experience a host of adaptations that are conducive to running better in the heat. These include an improved sweat response to dissipate heat quickly and greater sensitivity of sweating response to a rise in core temperature. ‘Improved aerobic capacity also leads to elevated plasma volume and cardiac output,’ says Cheung. ‘This minimises the competition for blood distribution between skeletal muscle and skin.’ Racking up the miles helps your body to develop both a greater capacity for, and a slower rate of, heat storage. But the latest science tells us there are other ways to play it cool besides just putting the miles in.

FRIENDLY FIRE to the heat is your best strategy. This is where you train in high temperatures to stimulate heat-friendly physiological adaptations. ‘The most significant is that core body temperature drops by around 0.3C, resulting in less-impaired performance,’ says Cheung. ‘Acclimatisation also decreases your skin temperature, resulting in a larger evaporative cooling effect, and sweat rate rises sharply, sooner – again for cooling. Heart rate comes in lower, too, which is another sign of adaptation.’ Cheung has broken acclimatisation down into: short-term (fewer than seven days exposed to the hot environment); mediumterm (eight to 14 days); and long-term (over 14 days). If it’s not sun-lounger weather, you can simulate hot conditions to trigger acclimatisation by wearing extra layers, says Cheung. ‘It won’t be as effective at raising core temperature, but it will deliver partial heat stimulus.’ Or you could take a bath. ‘Research shows that having a hot bath straight after running in “normal” temperatures realises a small adaptation,’ says Cheung. The specifics come from a study by Neil Walsh of Bangor University, Wales, which found that moderate exercise followed by a 15-minute bath in 40C water over six days, where bathing time rose by five minutes each day, resulted in a four per cent improvement in a 5K a time trial in hot conditions. Walsh reckons that the improvement is likely to be the result of ‘the joint elevation of core body temperature and skin temperature’. ACCLIMATIS ING

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SUMMER RUNNIN’

THIRST THINGS FIRST hydration is key to combating hot race weather. First, get a more precise measure of how much to drink via a sweat test: run for 40 minutes, ideally in similarly hot conditions. Drink nothing from start to finish. Weigh yourself before and after to see how much weight you’ve lost. That weight loss in grams equates to your fluid loss in millilitres; that’s what you need to replace next time out. What you drink is also important. Sweat contains the electrolyte sodium, and the more sodium you lose, the slower you run. How much sodium you lose in your sweat, however, is highly individual. ‘We’ve tested

E FFICIE NT

athletes with as low as 200mg of sodium per litre of sweat, and as high as 2,000mg,’ explains Andy Blow of sweattesting specialists Precision Hydration. Blow says a normal range is between 500mg to 1,700mg. ‘Your sodium level is predominantly dictated by genetics, though it’s also affected by heat acclimation and, to a degree, fitness level.’ You can measure yours via a medical-grade test with Precision Hydration (precisionhydration.com) or, for a rough guide, look for white patches on your kit after sweaty runs. The white is sodium, so the patches are a sign that you have a high sodium content in your sweat. Precision Hydration (along with brands such as Nuun and High5) offer electrolyte tablets containing a range of sodium levels catering for ‘salty sweaters’.

FLUID THINKING WHILE STAYING HYDR ATED

is key to maximising your performance, a school of scientific thinking has recently emerged that suggests dehydration – if managed correctly – could actually accelerate heat adaptation. ‘Interesting research from New Zealand found that the combination of heat stress and mild dehydration helps runners adapt to heat quicker,’ says Cheung. In the study, nine fit athletes cycled for 90 minutes a day for five days in succession with elevated body temperatures, either in a state of euhydration (maintaining

normal body-water content) or a dehydrated state of 1.8 per cent water loss. The dehydrated group acclimatised in just five days due to ‘a greater expansion of plasma volume’ compared with 10 days for the hydrated group. Managed dehydration may be effective but it could be a risky strategy, so if you do try it, keep an eye on your urine colour to judge dehydration levels, with dark orange/brown being a warning flag that you have gone too far. And if at any point you feel uncomfortable, stop.

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COOL KIT SAUCONY HYDR ALITE SHORT-SLEEVE SHIRT CAMELBAK OCTANE 16X £125, camelbak.co.uk Super-lightweight rucksack that’ll accommodate 16 litres of cargo. Comes with Camelbak’s Crux reservoir system. Mesh straps boost breathability.

BUFF REFLECTIVE COOLNET UV+ TUBULAR R-GRACE MULTI £19.66, buff.com A versatile protective layer. The microfibre fabric has superb sweat-wicking and cooling properties, plus UPF 50+ protection

£25, saucony.com Saucony’s clever ‘Grid’ construction increases the shirt’s surface area to boost its sweat-wicking properties. It’s light, hangs nicely and, as an environmental bonus, is 50 per cent constructed from recycled polyester.

UNDER ARMOUR SPEED STRIDE SINGLET £26, underarmour.co.uk Minimal and ultralightweight fabric. The generous armholes offer plenty of ventilation and a greater range of motion, while a mildly dropped hem protects your rear modesty.

NEW BALANCE 5 PANEL PERFORMANCE HAT £15, newbalance.com NB’s ‘Dry’ fabric wicks moisture from your head to the outside, complemented by the interior sweatband and ventilating mesh panels. Reflective features will ensure you stay visible on any late-night runs. E

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IN FOR THE CHILL PRE- RUN COOLING is not solely about a chill from within – there are many methods of reducing temperature from the outside. Ice vests have been used since the 2004 Athens Olympics, but research on their benefits is equivocal. A 2004 University of Iceland study found an 1.1 per cent boost in 5K performance in hot conditions (32C) after wearing an ice vest during an active warm-up. The jacket cut core and skin temperature, as well as perceived exertion levels, but only during the early phase of the run. Other methods include taking a cold shower, spraying wristbands with anti-freeze and using menthol. Menthol triggers thermoreceptors, eliciting a sensation of coolness without actual reductions in body temperature. But with all pre-cooling strategies, it’s worth heeding a word of warning from Mike Tipton, professor

of human and applied physiology at Portsmouth University, who is helping British athletes prepare for the heat of Tokyo Olympics in 2020: ‘If you pre-cool, your muscle function will deteriorate. It can also evoke cold-

induced diuresis [excessive production of urine]. That’s because you’re shifting fluid from the periphery – because you’re cold – to your core. The body senses that as overload and you produce urine, so you risk dehydrating yourself.’

QUICK THINKING KEEPING YOUR BR AIN chemistry well oiled could mean you stay one step ahead of heat exhaustion. ‘Whichever model of fatigue you believe in, neurotransmitters play a key role,’ says sports scientist Lieselot Decroix. And when the mercury rises, dopamine is key among these neurotransmitters. ‘Dopamine impacts motor behaviour – the movement of your limbs – and this is especially true in the heat,’ says Decroix. Better known as a mood-enhancing feelgood chemical, dopamine also plays a key role in the thermoregulatory centre of your brain. Changes in dopamine concentrations affect core-temperature regulation during exercise; and during exercise in temperatures of 25C or above, performance has been shown to improve with a dopamine hit. As dopamine is synthesised in the body, you can’t simply down a dopamine shot, but you can eat foods that provide the nutrient building blocks you need to produce dopamine. These include the amino acids L-theanine and tyrosine, which can both be obtained from proteinrich foods like lean chicken and tuna. Fish oil is also beneficial, as is phosphatidylserine, a phospholipid that is abundant in organ meats such as chicken hearts and is also found in fish such as mackerel.

HIT THE LOWS that the highest temperatures occur at noon, but peak temperatures are typically later in the day – around 3pm – as heat continues to build. That’s important, says Professor Tipton. ‘A worthwhile strategy, that’s often used at training camps, is to play around with the time of day you train,’ he says. ‘If there’s THERE ’ S A MISCONCEP TION

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a significant rise in temperature, you just won’t be able to train like you normally would in mid-afternoon – not to start with, anyway.’ That’s why, when looking to maintain intensity and duration of sessions, you should train early in the morning or later in the day. You should then face

RACE COOL

GLOW IN THE PARK 31 August Kempton Park, Middlesex This family event involves running, walking and dancing (with glow sticks) around two laps of a 2.5km loop. The 8:30pm start means the day will have cooled off considerably.

RUN THE RUNWAY 31 August Dalcross, Inverness A run around Inverness Airport to raise money for Maggie’s Highlands, which offers support for people affected by cancer. North Scotland’s summer average is no more than 16C. The midnight start means it’ll be even cooler.

BRESSAY PARKRUN Every Saturday at 9.30am Bressay, Shetland Scotland again but this time the chill is augmented by the constant breeze. Shetland is officially the windiest place in the UK, with an average wind speed of 14.7 knots.

the hottest temperatures but begin by walking. ‘This is incremental heat exposure,’ says Tipton. You then build up to your normal running during midafternoon over two weeks. Tipton advises you turn off any air conditioning during the day because the cooler room will impair the adaptation you need.

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SODA, SO GOOD? LOADING UP ON SODIUM bicarbonate (aka baking soda) before a race in the heat could help your body to deal with the conditions, says nutritionist Nigel Mitchell. ‘I use it with my athletes because it hyper-hydrates the body. In effect, you enjoy a blood plasma increase, so as well as preventing dehydration, it helps with blood flow and circulation.’ Research shows that the optimal dose is around 0.3g per kg of body weight, so for a 70kg athlete, you’re looking at 21g. You can weigh out the sodium bicarb before mixing with

SLUSH IT OUT PRIOR TO THE 2008 Beijing Olympics, sports scientists from national federations around the globe had one major issue to contend with: how to manage the predicted intense heat and humidity. After much experimentation, The Australian Institute of Sport’s renowned nutritionist, Louise Burke, discovered that athletes drinking 700-1,000ml of an ice slushie before competition saw a 0.5C drop in body temperature, which remained after a 30-minute warm-up. Burke also added glycerol to the slushies to improve fluid retention, because previous studies had shown that consuming glycerol, which you can pick up from Boots for £1.49 a bottle, can boost fluid retention by up to 50 per cent.

The doping watchdog WADA was so convinced of this combination’s performanceboosting effects that it banned the use of glycerol in 2010 owing to what it called its ‘plasma-expanding’ qualities. (The ban was lifted in January 2018.) Measurements of the performance benefits from the reduction in baseline temperature have ranged from three to eight per cent, but the effects do wear off relatively quickly so it’s more applicable for distances under 10K. This is one to experiment with before a big race day because to get the cooling effect you must swallow the ice without swilling it around in your mouth (which speeds up its melt rate) and this can upset some stomachs.

water, or consume capsules such as Sodibic. As for timing, traditionally it was advised to take the bicarb two to three hours before your race to time for the maximum effect on blood pH. However, a study by Dr Andy Sparks of Edge Hill University in Ormskirk showed that peaking time for some comes after just 75 minutes. Mitchell warns that this is not the right strategy for multi-day racing: ‘The downside is that most athletes will be about 1kg heavier the next day because of the sodium retaining fluid.’

COOL RUNNINGS SO IF DOWNING ice keeps you cool, should you keep sipping slushie on the run? No, according to research carried out by New Zealand exercise physiologist Paul Laursen. In his study, cyclists undertook time trials in an environmental chamber programmed to a constant temperature of 35C while drinking either fluid at a temperature of 4C, or an ice slushie at -1C. The cyclists were slower and produced less average power drinking the slushie, though other physiological metrics such as heart rate and sweat rate showed no significant difference, while core temperature rose 0.02C during the slushie trial compared with 0.4C in the fluid trial. ‘That leads us to believe it’s a perceptual discomfort issue,’ says Laursen. ‘The athletes, especially at high intensity, found the slushie uncomfortable to consume.’ Whatever the cause and effect, the results show that drinking cooler fluids rather than ice during your run is the right strategy. A Floe bottle or similar product that maintains the fluid’s temperature for a long time is ideal.

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R O N N I E S TAT O N

At 38 I was training for the fastest marathon of my life.

THEN I HAD A STROKE A blood clot left Ronnie Staton with partial paralysis and brain damage. But he is already back running and planning a 370-mile challenge As told to Jordan Smith Photographs: Jillian Edelstein

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my life to running. I love training, putting on races and coaching. I love the freedom running creates – it’s just you with no equipment. I’ve completed 13 100-mile races. And I’ve done runs across England, Wales and Scotland. I want to run across Ireland next – the route I’d attempt is 370 miles, which would be the longest I’ve done. But there’s one race where I feel I’ve underachieved: the marathon. My PB is 3:05 and it’s a lifetime goal to run subthree hours. So I signed up for the Boston Marathon UK on April 14 to go sub-3:00. On December 24, 2018, training was going really well. I had just finished an eight-week base phase and my pace was really improving, so I was very optimistic. For the first training session of week nine, I had planned speedwork: 400m repeats on the treadmill at my local gym. Stepping onto the tread, I didn’t feel very motivated to start my workout. That wasn’t typical – I usually look forward to running – but it didn’t raise any alarms, either. I began to warm up, first at about a 10-minute/mile pace, then building to 8:30 min/mile. It felt hard, but I pushed through, coaxing my body, as I had for thousands of workouts before. But I really didn’t feel well. After about five minutes, I felt dizzy and a headache had developed in the top-right side of my head. So I decided to stop and began slowing to a walk. But then something weird happened: I felt myself grabbing onto the treadmill with my right hand and falling, unable to stop the treadmill. It was like an out-of-body experience. I could not keep up with the speed of the treadmill and I could not stay upright. My vision blurred and sounds knocked me off-balance. Gym-goers rushed over and grabbed me. They kept me upright and stopped the machine. I must have looked bad, but I seriously thought I was OK. I was more frustrated that the session had not gone to plan than worried about feeling unwell. But as they helped me off the machine, I couldn’t walk. My left side was numb and not functioning, and I was struggling to speak. I still wanted to get my workout in – my fellow gym-goers ignored my pleas that they take me to the mats so I could stretch and try to get something from my session. They took me out of the workout area to sit down in the cafe near the entrance of the gym. E ‘I’VE DEDICATED MOST OF

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By this point I felt very poorly and was frightened. Under local anesthetic, they went into my groin with a tube, fed it all the way up to my brain and literally poked out and removed the clots. Being conscious through this operation was horrendous. It felt like there was pressure building in my head, and the pain would increase as the clot was broken down. The worst of it was when they injected dye that is used to see if the blood is flowing to the starved areas of the brain. Every time the dye was injected, it felt as if it was burning the back of my right eye, an intense smouldering sensation that also caused me to see shooting stars. One of the doctors urged me not to move my head at all, not even to swallow, open my eyes or talk, which was the most terrifying part. I think the fear made the pain worse and it took all my focus to not panic. Throughout the experience, it seemed as if I was watching myself from a few metres above my right shoulder. I became aware of the bleeping of the monitors hooked up to my heart, so I focused on keeping that thing bleeping – I knew it meant I was alive. I’ve never wanted to live more. The procedure worked. I went in paralysed on my left side, and immediately afterwards I could move my left arm and leg again as blood returned to the right side of my brain.

THE ROAD BACK

M Y R E C OV E RY H A S B E E N H A R D : I ’ V E G O N E

through periods where it’s difficult to be Even then, I was struggling to sit. My left side was slumped in public spaces because my brain can’t shut out background and I felt incredibly tired and kept asking to lie down. Gym noise to focus on what I want. Rather, it’s drawn to everything staff laid me down on a mat and put a foil blanket on me to going on in the room. This results in overload and actually help warm me up. My speech was slurred and the left side knocks me off balance. And the fatigue I’ve experienced has of my face had drooped. But I wasn’t aware of been all-consuming – I spent the first two months any of this. I wanted to drive home but again – sleeping lots as part of recovery. However, by just thankfully – they wouldn’t let me go. They called over eight weeks post-stroke, I was nearly back to 100 per cent in day-to-day life. my partner, Jodie, and, against my will, phoned ABOVE Staton hopes an ambulance. I really didn’t feel I needed one. At first, doctors didn’t know what had caused to run across Ireland They explained that I was showing symptoms the stroke and I could not exercise, as I was still in the next few years of a stroke, but it didn’t make sense to me at considered a stroke risk. The latest tests show – a 370-mile route. RIGHT Staton and his the time. I remember feeling embarrassed and there is a hole in my heart. This may or may not partner, Jodie, have uncomfortable with all the attention, alongside an have been the cause of the stroke, so things still three children – Elliot, unnatural and heightened level of vulnerability. aren’t totally clear. But I am on blood thinners to Indy and Astrid I was taken to the hospital, where a scan help prevent future blood clots forming. The great showed a huge blood clot in my neck and brain. news is that when they diagnosed the hole in my I was immediately given an injection to break heart – even though that sounds bad – I could down the clot, but was told it was so large the immediately return to running. I went home that anticoagulant probably wasn’t effective or day and ran three miles after the appointment. fast-acting enough to prevent damage. I was taken in an I also began practising t’ai chi and yoga to help me get ambulance to another hospital about 40 miles away, which reacquainted with the subtle movements of my body. It has had more specialists. After another scan, I was rushed into become evident I do have some paralysis resulting from brain the operating theatre. damage caused by the stroke, especially through my left

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R O N N I E S TAT O N

RECOGNISE A STROKE side. I can sense a lack of movement coordination. However, I feel positive that I can get this back with patience and perseverance. Running has been difficult. It feels like I’m running in someone else’s body. I’m currently up to five miles at a steady pace. Despite being lighter than before the stroke, I feel much heavier and my movements are clunky. I’ve lost some fine-motor skill in my movement patterns. However, I’m very lucky, as the damage is only minor. I’m sure as my fitness improves, things will advance and I’m aware the running stride is a very complex movement. One thing I know for sure: I’m going to give my brain many hours of practice to relearn this movement pattern. Though I still have a goal of running a subthree-hour marathon, I need to know more about the hole in my heart before I make any claims

toward achieving it now. I have a family with young children and although I wish to show them the importance of never giving up, I also don’t wish to deliberately defy good sense and kill myself. So I won’t be booking any new events for a while. I’ve been told I can still run, but not push the pace. So I feel more confident about getting back to running ultras and do feel I will run across Ireland within the next few years. Regardless of the stroke, I still see my future in running – as a runner, a coach and a race director. My personal goals may have to change, but I can handle that. The stroke has only strengthened my spirit and passion for running, and I look forward to the rest of my recovery and life. I had a stroke, I have a hole in my heart and I have some brain damage – but as long as I’m breathing, I’ll still be running.’

Swift diagnosis and action are crucial. Stroke outcomes are partially determined by how quickly a patient is treated, but recognising a stroke can be difficult, says neurovascular -disease specialist Dr Koto Ishida. Learn the most common stroke symptoms with the acronym BE FAST, below. If you think someone may be experiencing a stroke, call 999. BALANCE / Is the person having trouble standing or walking? EYES / Are they experiencing double vision or having trouble seeing? FACE / Ask the

person to smile. Does one side of their face droop? ARMS / When

the person raises their arms, does one drift downward? SPEECH / Are their words slurred? Can they repeat a simple sentence? TIME / Time is vital: the faster you get them to the hospital, the better the chance of recovery.

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TAKING THE HIGH РЕЛИЗ ПОДГОТОВИЛА ГРУППА "What's News" VK.COM/WSNWS

The highest ultramarathon in the world is held deep in the Himalayas. For some people, it is an irresistible challenge

I W O R D S A N D IM AGE S I IBY JOHN WA HLI

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H I M A L AYA N U LT R A

In the early stages of training: first day of hill sprints at 4,000m, near the Town of Leh

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HE LADAKH MARATHON in northern India is billed

as the world’s highest race. On reading this, interest piqued, I investigated further and discovered that the event weekend also includes the Khardung La Challenge – a 72km ultra, with a peak elevation of 5,370m above sea level. More than 80 per cent of it is run above 4,000m and a decent portion of that is above 5,000m. Half of the route is one continuous climb; that’s almost a marathon’s worth of ascent, to heights that can do serious mischief to your body even if you’re not attempting to run marathons up them. I couldn’t resist. Ladakh is situated in Jammu and Kashmir, India’s northernmost state; perched right up in the corner between Pakistan and Tibet, smackbang in the middle of the Himalayas. It’s so remote that simply getting to Leh – the district capital, and the town that hosts the Ladakh Marathon – is half the challenge. The trip took us (my wife had entered the half marathon) a week and involved many hours in packed buses on roads that could be generously classed as horrific. Think rough gravel on hairpin bends – with a 2,000m drop to the valley floor – in a rickety bus, occasionally overtaking other vehicles on blind corners at stupid speeds while passengers vomit out of the windows. However, one good thing about taking the long, slow route was that it allowed for long and slow acclimatisation before we arrived in Leh, which sits at a lofty 3,500m above sea level. Another was that even with the near-constant fear of imminent death and all that vomiting, the scenery rolling by outside the windows was a privilege to behold. We arrived in Leh a few weeks before the race to continue acclimatising, and started training, slowly. It was nearly a week before we felt comfortable running in the thin mountain air, and a good 10 days before I could run on hills and cover longer distances. But once that first bit of acclimatisation was behind us, I was ready to take to the hiking trails for training. Most people come to Ladakh for trekking; and if there’s a place on earth more strikingly beautiful in its simplicity than the arid Ladakhi Himalayas, then I’d dearly like to see it. My routine was to hike out into the wild during the day, pitch my tent and then set out for the hills in my running shoes. It was bliss. Day after day, I would end up perching on a rocky outcrop or hilltop, completely alone; overlooking vast reddish-brown valleys, which gave way to the cooler blues and greens of meadows below, where rivers and streams snaked along valley floors. Jagged peaks crowned with snow towered at the edges. Ramping up my pre-race prep, I joined an expedition to climb a 6,200m peak, Kang Yatze II. The experience was beyond my wildest dreams of what I could achieve in Ladakh. I was feeling fit, strong and better acclimatised than I’d thought possible. I told myself that this was good enough; that the race didn’t even matter. E 052 RUNNERSWORLD.COM/UK SEPTEMBER 2019

The final stretch to the summit of Golep Kangri, at 5,995m

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H I M A L AYA N U LT R A

THE LOWDOWN

Getting there British Airways flies from Heathrow to New Delhi twice a day, from £484 return. There are daily direct flights from Delhi to Leh, but with Delhi only 200m above sea level and Leh at 3,500m, you’ll need to spend two or three days acclimatising. Alternatively, Leh can be reached by road. Two roads lead to Leh: the Leh-Manali highway and the Leh-Srinagar highway, but don’t be fooled by the term ‘highway’. Either of them will involve several overnight stops and bus changes.

When to go July and August are the most popular months to visit Ladakh, but this is also the busiest and most expensive time. Early season and late season, May/June and September/ October, respectively, are less crowded, with equally fine weather. The 2019 Ladakh Marathon weekend is on September 6 and 7, with the Khardung La Challenge scheduled for September 6.

Where to stay Leh has hundreds of guesthouses. In peak season, nearly every home in Leh transforms into one.

Some cater for luxuryseeking visitors, but for the most part, guesthouses are cheap and basic. There are also several high-end hotels and western-style backpackers’ hostels, but these lack the character of the local guesthouses.

Where to eat The best local food can be found in the small alleys that run perpendicular to the Leh main bazaar. Classic Ladakhi food includes Tukpa, Chu-tagi and Timo – variations of steamed wheat flour soaked in watery soup – but Chinese dishes such as chow mein and momos (dumplings) are also available. To quench your thirst, take a seat at any street-side tea stall, and choose between sweet tea or traditional butter tea. .

Where to run Try hill repeats on monastery stairs, explore the small roads connecting the nearby villages and get out into the mountains on the trekking routes for epic trail running. Download the mape.me app (offline maps) to discover the lesserknown paths and trails. Remember that in Ladakh, any run will involve gruelling climbs; there are no flat areas.

THE ROUTE How Johan Wahl ran to the top of the world KHARDUNG

CHINA

PAKISTAN INDIA

NEPAL LEH

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Then, three days before race day, I came down with the flu and I realised just how much it did. I was utterly deflated by the fact the dream had been snatched away, and bitter that all my training had seemingly been for nothing. On race day, consumed with envy, I hated seeing the other runners cross the finish line. Still, the following day, I dutifully dragged myself from my sick bed to the half-marathon event to support my wife. And that changed everything. I saw kids – some no more than 13 years of age and dressed in jeans and worn-out trainers – crossing the finish line in times as fast as sub-1:40. It was inspirational. There was singing and dancing, and just about every member of the community participated in the event in one way or another. Even the disabled kids from the centre where my wife had been working as a volunteer joined in the 7km fun run. I was overwhelmed by the passion for running that was in the air. So I decided that the Khardung La Challenge was far from over for me. I may have missed the race, but I was still here and so were the mountains. I would do it on my own.

Going solo Over the next few weeks, I recovered from the illness and began to train again. My wife took a break from work, we met up with friends and for three weeks we lived on the trails, doing one trek after another. I even managed to climb another high peak, Golep Kangri, at 5,995m. The last of our treks ended in the Nubra Valley, to the north of the mountain range over which the Khardung La Challenge runs. My plan was to run back to Leh, on the exact route of the race I had missed. But during the afternoon before my run, I was suddenly overcome by nerves. There were heavy clouds over the mountains, and I knew it would snow. Night-time temperatures could easily drop as low as -15C on the pass. Was this really safe to do alone? Determined, I hitchhiked to Khardung village, the starting point of the race. I left my wife, telling her (and myself) that I would wake up at 1am; and if I saw a clear sky, I would run. On waking, I saw stars lighting up a brilliant, clear sky. The deal was sealed. I pulled on thermals, fleece, jacket, two buffs, a beanie, gloves and a headtorch. It was bitterly cold, so cold that my water soon froze solid. And it was dark. In the blackness I felt alone. Traffic on the pass typically comes from the Leh side, and most vehicles don’t start up the pass until after sunrise. That means that on the northern side – my side – the road was abandoned at night. During those first four or so hours of running in isolation and darkness, I was on edge. At one point, I was startled by a sound. I looked to my right to see a stream of water glittering in my torchlight, but for a moment I was convinced it was a snow leopard looking back at me. That incident registered as 184bpm on my heart-rate monitor – the highest it recorded all day. A little later, I saw sets of eyes in the dark, glowing in the reflected light of my torch. The bpm peaked again, but to my relief the eyes belonged to yaks not leopards. E 054 RUNNERSWORLD.COM/UK SEPTEMBER 2019

On rest days, we spent some time day-tripping through the Indus Valley and visiting nearby monasteries Away from the training runs, there was time to take in some of the striking architecture in the area Spituk Monastery, with the Khardung La pass in the background amid the snow Mandatory summit shot: taken at 5,995m, on the summit of Golep Kangri Some of the ‘roads’ are a challenge even for sure-footed donkeys

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H I M A L AYA N U LT R A

“

IT WAS BITTERLY COLD, SO COLD THAT MY WATER SOON FROZE SOLID. AND IT WAS DARK

”

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Members of the group who accompanied me on my climb up Golep Kangri (5, 995m), the second of the two high peaks I climbed in preparation for the Khardung La run

“

AT 5,200M I WAS REDUCED TO A LABOURED TRUDGE. THEY WERE SERIOUSLY HARD YARDS

”

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H I M A L AYA N U LT R A After around 20km of continuous climbing, fatigue was taking its toll but the cold was still biting, my frozen water testament to the temperature dipping into the minuses. When I put my hydration pack inside my jacket so my body heat would melt my water supply, a layer of ice dropped out from between my fleece and the jacket. My sweat had frozen against my body. A little further up the pass I hit 5,000m and found I couldn’t run any more. Breathing was difficult, so I settled for a fast walk. At 5,200m I was reduced to a laboured trudge. They were seriously hard yards but my goal of finishing in 10 hours just about kept me moving. I reached the top just after sunrise, 5,370m above sea level. The views over the Himalayas shining in the first rays of the dawn should have been the cure for all ills, but an agonising pain in my knee seemed immune to their beauty, and I felt drained. Luckily, the ice in my hydration pack was starting to melt against the heat of my body so I could at least start to rehydrate.

The downside

HOW TO RUN THE KLA…

· · · ·

Acclimatisation is key – arrive in Ladakh well in advance, ideally allowing at least 10 days of acclimatisation. Go easy on the uphill of the first 30km until you’ve passed the highest parts unscathed. Keep your water under a layer of clothes, or it will freeze. Force your food down. Appetite loss is a symptom of AMS (acute mountain sickness).

The first 500 or so vertical metres of the descent (over roughly eight kilometres) were tough. I was cold to the bone, and my knee was breaking my rhythm with incessant jabs of pain. It turns out that running at above 5,000m – even downhill – is damn hard. So I continued to trudge. At that point my spirits were as low as my speed, my energy levels were in free fall and I felt like throwing in the towel. I was in dire need of spiritual nourishment to renew my sense of purpose. Instead I got the morning trucks making their way up from the bottom, forcing me off the road as they sped past. Somehow I kept moving and at 4,900m, things started to change for the better. It was as though I had woken up from a bad dream, and I found myself running. Running! Suddenly I was cruising around hairpin bends, untroubled by my hunger, exhaustion or the pain in my knee. Then a jeep passed with my wife and friends shouting at me through the windows. From there on, my race – for me it was always a race – fell into the pattern of all long-distance events: I struggled, then I pushed through. I struggled some more and pushed through again. Through it all I chased the 10-hour goal I’d set myself and that kept me going. By the time I came to the realisation that 10 hours had slipped out of my reach I was, thankfully, too close to the finish line to be too deflated or to consider giving up. After 10 hours and eight minutes, I collapsed on the pavement in the busy main bazaar of Leh. I was spent, physically and emotionally. None of the hundreds of people around me had a clue what I had just been through; there was no MC to announce my achievement; no medal draped around my neck; not even a celebratory cup of Coke proffered. My wife found me, still collapsed in a heap, and sat next to me for a while in silence. I shed some tears as I reflected on the joy and the pain of a once-in-a-lifetime experience among the towering peaks at the roof of the world, the ultimate runners high. SEPTEMBER 2019 RUNNERSWORLD.COM/UK 057

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W R I T T E N A P O LO GY

running widows, neglected friends,

sporadically orphaned children and anyone and everyone who has been denied our time and energy by our relentless – and, perhaps to you, unfathomable – obsession with putting one foot in front of the other. Capitalising on a brief window of self-awareness and remorse – and a rare gap in my training diary – I’d like to beg forgiveness for the transgressions of all runners. We’re sorry. We’re not bad people, but we know we have done bad things. We are just runners. So this is an open apology and thank-you note to all the long-suffering partners, friends and family who have put up with our absences and abstinences, the early mornings and early nights, the chat about lactate threshold and elastic energy return, the pervasive hum of our sweaty kit and the cupboard-space land grabs of our ever-expanding runningshoe collections. A series of apologies, in fact, but more of those later. First, a word on the runner’s condition. To be a runner is to lead a double life, our running and non-running lives locked in a battle for our resources. Being a runner means continual negotiation between indulging our time-consuming passion and not being a terrible human being to everyone in our non-running lives. It may not be loaded with the emotional betrayal of an affair, or the physical and mental ravages of an addiction, but, at its worst, it can drive us to selfishness and sneakiness, skewed priorities and regrettable decisions, all in pursuit of time on our feet.

et’s start with the obvious: all the times when we’re not there. Those Sunday brunches with friends, after-work drinks, kids’ football matches and tennis tournaments, anniversaries, birthdays, weddings, bar mitzvahs…every occasion missed when the entry in our training plan trumps the entry in our non-running diaries. To you, it may seem like just another run, but for us it is a vital piece of a jigsaw we’re painstakingly piecing together to complete a picture of us crossing a finish line or achieving some other milestone that E

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has become integral to how we define the success or failure of our lives. Of course, you’re right, it’s really just another run, but we just can’t see that at the time. And it doesn’t mean that we value our 10K PB over our friendships or relationships. And yes, we are sorry.

hen there are the times when we are there, but not really there. The weekend afternoons when we stumble back from our long run, only to enter a vegetative state in the armchair. We realise that you may have been hoping for some effervescent company, or a tornado of enthusiastic energy laying waste to the domestic to-do list, maybe even an amorous glint in the eye. Instead, you get to share the rest of the day with a heavily sedated turnip. Later, we’ll rouse from the stupor to decimate all edible matter in the house and then, as the evening arrives laden with new promise, fall asleep in the bath. Again. At least we had fun last night. Except for those times when we’ll admit that maybe we didn’t have quite as much fun as we could have had if there hadn’t been an early morning run in the diary. So, apologies, too, for the early party exits and missed postdinner nightcaps that fall victim to our dawn runs. We’ll acknowledge now that no matter how much exchanging Strava kudos may have spiced up our social lives, our running probably hasn’t done much for yours. Also, an apology to any of those in our wider social circle who have had their evenings lit up by our quaffing of beetroot juice and dizzying conversational spins through the transfixing subjects of VO2 max and vertical oscillation. And just when you thought you were getting away from it all, let’s not forget the runners’ sleight of hand that turns a weekend break into a destination race trip; or the sneaky squeezing of running kit into suitcases to add early morning beach runs to the holiday itinerary. Home or away, we just can’t help seeing any outing as an opportunity to log a few miles. I’ve got plenty of previous here. Like the time I ‘watched’ my son playing cricket while also using the markings of some adjoining football pitches to frame an angular interval

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W R I T T E N A P O LO GY

I L L U S T R AT I O N : S A M I S L A N D

session. Like many runners, I’m very proud of this kind of run/life multitasking, but I missed him taking a catch and a wicket while mid-repeat, which I’m not so proud of. So I’ll offer a class-action apology to all the kids who have had moments missed. Next up, the shoes. All the shoes. The disintegrating pair that sentiment won’t let us chuck out because we PB-ed in them 14 years ago, the long-run shoes, the recovery-run shoes, the race-day shoes, the several iterations of the trusted favourite shoes…all of them scattered in the hall and crammed into cupboards in gaudy, odorous affronts to domestic feng shui. OK, you’re right, it’s time for a cull.

pologies, also, for the shoeboxes full of medals gradually taking over the wardrobe from the base up, for the drawer full of race finishers’ T-shirts we will never actually wear but can’t bear to cart to the charity shop, and for the week’s worth of kit we actually do wear that is currently festering in the giant petri dish that was formerly the household laundry basket. To complete this (probably incomplete) list of our misdemeanours, let’s address the times when you may have imagined you would get some respite from all of the above. Injuries may stop us running, but the sulks must be unbearable. We growl around the house like bears with sore metatarsal heads, wallowing in self-pity and bemoaning the colossal injustice keeping us from parkrun while others are enjoying theirs. It turns out there is something worse than sharing your life with a runner after all: sharing it with an injured runner. For all of the above and everything else, from the bottom of our monitored hearts and the depths of our EVA-cushioned soles, we are truly sorry. Thank you for accepting us as we are and not forcing us to choose between those we love and this thing we love to do. We promise to try harder to find the right balance and to be there when it counts. The Pegasus 4s are in the bin and we will never again speak to you of our lactate threshold. Anyway, must dash, I can still squeeze in a couple of miles before the dinner party...

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PHOTOGRAPHS: JARED SOARES

Running exposes deep divisions in Baltimore, US. But one group is using WORDS: ROBBE REDDINGER

our sport to break down the barriers

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RUNNING TO UNITE

DEVAN CL APP STANDS OUTSIDE HIS HOUSE IN THE R AMBLEWOOD NEIGHBOURHOOD OF BALTIMORE.

RIOT Squad Running’s Devan Clapp (left) and Rob Jackson in Baltimore’s Ramblewood neighbourhood

It’s a transition area between the largest city in the eastern US state of Maryland and the suburbs of Baltimore County, which lie just a few miles north. The quiet streets have postage-stamp lawns. This neighbourhood, like ever y other Baltimore neighbourhood where Clapp’s family has lived in the last hundred years, was predominantly white, before it wasn’t. He talks of how, in the 1980s, the skin colour of his mother and father, godmother and brother drove their white neighbours up and over to the what he calls the ‘more-welcoming’ side of the county line. ‘When I was younger, the neighbourhood was pretty much 50 per cent white and 50 per cent black. As a youngster I didn’t know it was happening, but now I look back and they’re all gone,’ says the 39-year-old. There are a few other areas in Baltimore with the same low crime rate and enviable housing stability as Clapp’s neighborhood. However, most of those places have seen heavy development and investment – bike lanes, tidy parks, and running paths. Ramblewood looks as it did 30 – maybe even 50 – years ago. ‘I’m standing outside now and looking at the alley, the streets and the pavement. It just doesn’t scream “I want to go for a run,”’ says Clapp. It’s not that he’s against running those streets around his home – he often logs a few evening miles in the neighbourhood. But in his part of the city, designated running paths are nonexistent and the closest runnable park is three miles away. Even so, Clapp’s neighbourhood is better than many in the notoriously troubled city. There are neighbourhoods where sedentary lives are bred from childhood; places left in the margins of the city while resources pour into the alreadyaffluent blocks. Those historically overlooked areas are large swaths of the city that are predominantly black and have been torn apart by decades of failed political leadership, corruption and blatant segregation. To run in them is to find yourself immersed in HBO’s seminal drama series The Wire, to run past addicts and drug-pushing corner boys calling out the street names for their wares. Running past side alleys, you see enormous rats dart out from piles of broken household appliances, soiled clothing and all manner of how-on-earth-did-that-get-there detritus. These are areas where you don’t run up behind someone without announcing yourself – ‘Good morning! Runner coming up behind you’ – or moving into the street; if not for your own safety, then as a courtesy to pedestrians on edge about theirs. To run in those areas is also to run out of them within just a couple of blocks, through an invisible wall that turns into white Baltimore – a place that is surely separate and distinctly not equal in job opportunities, infrastructure and education. Running in Baltimore traces the blueprints of divisions that have stood for a century. Here, for now at least, running breaks no boundaries. E SEPTEMBER 2019 RUNNERSWORLD.COM/UK 063

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Several miles south of Clapp’s house lie the hottest Strava routes in Baltimore. Almost every one follows the wide brick promenade that curls around the waterfront of the Inner Harbor, the city’s crown jewel. The path winds past the tourist shops and high-end Harbor East, through the historic, cobblestoned Fells Point and down to the Canton Waterfront Park. The promenade is where Baltimore’s running groups meet, including Clapp’s: a handful of mostly black runners known as RIOT (Running Is Our Therapy) Squad Running. The group started as a response to the ‘trauma and suffering happening in Baltimore in people’s personal lives,’ says founder Rob Jackson, 37. For them, running ‘can be used as a stress reliever and as a way to get healthy, in a city where the life-expectancy difference between blacks and whites is significant [six years]’. They start at 8am on Sundays with a few miles around the water at an ‘all are welcome’ pace. Most of the runners live more than 20 minutes away and most travel by car to get there. Clapp himself takes a 30-minute bus ride from Ramblewood, but says it’s worth it, if only for the view. It’s Baltimore’s top spot for runners for good reason. In a city beset by an endless cycle of growth and decay, it exists as an idyllic escape. Uninterrupted, the path hugs seven miles of waterfront, past bobbing yachts, lively patio bars and even a stretch of sandy beach used as a trendy social pop-up.

A tale of two cities THE PROMENADE ROUTE LIES AS A LARGER PUZZLE PIECE in the city’s running scene, one that few acknowledge. When viewing the Strava heatmap of Baltimore, the most-run routes of the city blend to form the outline of a letter ‘L’ that glows like neon. It begins in the north and runs straight down the city’s spine, before diverting east along the Inner Harbor and promenade. This area of Baltimore is also a demographic phenomenon known as ‘the white L’. It’s the area where resources are directed and luxury apartment complexes erected. Its lines are as obvious in real life as they are on the Strava heatmap, and most people who live inside it stay inside it. Just as obvious are two areas outside of it, segregated to the left and the right. They’re Strava deserts where running seems nonexistent, or if there are runners, they don’t use GPS. These stretch around the Patapsco River and out to the county lines, forming a rough shape of wings. These areas are pocked with vacant homes and there is soaring poverty. It’s another demographic phenomenon – ‘the black butterfly’. As a youth, Clapp attended Baltimore City College, a public high school with an active sports programme. ‘A lot of my friends got their running in by way of football or basketball practice,’ says Clapp. But he wasn’t very athletic. Running wasn’t part of his life until much later into adulthood, when he was able to reflect on the benefits of the sport. For many children in Baltimore, it’s the same. Physical education, much less running, isn’t a priority. A 2018 report funded by the Baltimore-based sports shoe and apparel company Under Armour and the Aspen Institute found that most schools in rundown East Baltimore provided little more than the minimum requirement for physical education. ‘There are basic fitness issues,’ said one educator in the study.

Outside school, things get even more difficult. Baltimore is experiencing a violent crime wave of unforeseen proportions, even by the city’s standards. In 2017, it recorded 342 murders, giving it the dubious distinction of having the highest per capita murder rate of any city in the US. Less than two-thirds of students in the Under Armour study said there’s a safe place to play in their neighbourhood. Without areas to run in, exposure to the sport is minimal. This is compounded by the fact that running really is a luxury. Running is more than shoes and an open front door. It is money – to enter races, to buy running shoes, which can cost more than a day’s wages. Running is time. It is selfish to go alone and into your own head when others need that body at home. Even if time and money aren’t obstacles, the safer running routes are more than a mile away and no running groups in the city meet in your neighbourhood. Every running store in Baltimore sits within the white L. Every major running group not only meets in the white L, but runs almost exclusively within its borders. The only races that go through a predominantly black neighbourhood for more than a mile are the Baltimore Running Festival’s full and half marathon. ‘People don’t see running happening, so they may not think about starting to run,’ says Clapp. Another group leading the way for running in Baltimore’s black community is the Black Running Organization (BRO). Led in part by 37-year-old entrepreneur Isa Olufemi, BRO empowers black r un ners t h rough embracing their heritage and developing unity. In addition to BRO, for three years, Olufemi also led a running club at Dunbar High School, in the heart of East Baltimore, known as the Poet Pride Run Club (PPRC). With grant funding for coaching

RUNNING IS TIME. IT IS SELFISH TO GO ALONE AND INTO YOUR OWN HEAD WHEN OTHERS NEED THAT BODY AT HOME

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RUNNING TO UNITE and English professor at Morgan State University. ‘And so the best teacher for us has been to say ‘Kujichagulia’ – [the African principle of ] self-determination – you gotta create that shit yourself.’ Olufemi is starting another youth running club in the city, one that doesn’t have to rely on outside funding. And even though the PPRC no longer operates within the walls of Dunbar High School, it continues to run in conjunction with BRO. The students they’ve built relationships with over the last three years still come to group runs; support and community continues. This all falls in line with the Black Running Organization’s foundational goal to restore and empower the black community through running.

Positive steps ‘BLACK PEOPLE ARE IN A BAD PLACE RIGHT NOW, been in a bad place

M A P CO U R T E S Y O F S T R AVA

Strava’s heatmap of recorded runs highlights the L shape of Baltimore’s north-south spine of wealth and the Inner Harbor BELOW: RIOT Squad members run along Key Highway toward Baltimore’s Inner Harbor

and kit, the club met twice a week to run a few miles before the school day started. When the club took to the streets – almost entirely outside the white L – their joy was infectious, people thanked them for running, a man even flagged down the group and handed them the cash in his pocket because of how impressed he was. Others outside the community noticed, too. The group was supported by Under Armour, which provided members with running gear and entry into the Baltimore Running Festival. However, despite the exposure and success, the programme didn’t return for the 2018-2019 school year. The original grant expired and public funding was a no-go in a school district where classroom temperatures dipped to near freezing during a heating crisis last winter. ‘I don’t think that this system is designed to really invest in everyone,’ says Inte’a DeShields, 38, co-marshal of BRO

for a while. We come to resurrect the spirit of our people, and to do that we have to be separate from other folks first,’ says Olufemi. Lenny Johnson, 33, another BRO member and a teacher in Baltimore, says, ‘When I’m running past blocks with nothing but boarded houses and I literally see people decaying on the streets, it’s like I’m running for someone else. Because people need to see that. They need to see someone who’s physically strong, also mentally strong.’ Clapp sees change coming. ‘Right now, running in the city is fragmented, but with more running groups popping up, they’re gonna bring more people into it.’ RIOT plans to start doing more runs throughout the city; possibly a west-to-east run on North Avenue, through the heart of the unrest – 486 arrests over 15 days – that came following the 2015 death of a 25-year-old African American named Freddie Gray, who sustained severe spinal cord injuries while in police custody. On a larger scale, last year, Under Armour began providing kit for all student athletes in every Baltimore public school. And in terms of physical spaces, they have one UA House in East Baltimore that serves over 100 students daily with academic enrichment, health and physical fitness education, as we all as career development. It also serves adults with career services and entrepreneurial development. And they are working with the TV sports channel ESPN to fund the conversion of vacant lots into play spaces for children. Additionally, the company has organised several ‘all Baltimore’ runs in the past year, in an attempt to bring the running groups of the city together. Leading up to the 2018 Baltimore Running Festival, the company asked local running crews, including RIOT, to design and host runs throughout different parts of the city, with free gear giveaways to attendees. The runs served as a way to show off parts of the city outside the white L that most runners never see, and gave exposure to the growing diversity that exists within the running scene. While headway is being made, change comes slowly, as is so often the case in Baltimore. But runners such as Clapp and Olufemi hope that in time, the L will lose its edges, and the butterfly wings will fold into themselves. ‘There’s gonna be more people joining, more people picking up as they see more and more black runners,’ says Clapp. In late September last year, on the first break from what seemed like months of humidity, Clapp showed up with RIOT to lead one of Under Armour’s runs in northern Baltimore. It was a Sunday recovery run that started in Belvedere Square, outside the typical running zones in the L. It drew around 30 people, mostly black. Aside from the group, there were no other runners on the route. But there were 30 where there were none before, being seen and etching new lines on the heatmap. SEPTEMBER 2019 RUNNERSWORLD.COM/UK 065

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P H OTO G R A P H S : M I TC H PAY N E , TO M WAT K I N S

Get the most from trail running.....p68 Jo Pavey on getting kids moving...p70 The benefits of a double-run day...p71 RW interviews Charlotte Purdue...p72 How to hydrate with food............p75 Four decadent dip recipes...........p76 Your shoes can reveal a lot..........p78

HAVE A GOOD DIP Hummus is all well and good, but there’s so much more to dips than whizzed-up chickpeas. And so we present, for your delectation, Moroccan yoghurt, smoky romesco, spicy salsa and baba ganoush.

REACH your PERSONAL BEST

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NATURE’S WAY Running offroad is one of the great joys of our sport

New to running offroad? Here’s what you need to know before you take to the trails and hills, says running coach Jenny Hadfield

THINKING ABOUT TAKING YOUR RUNS off the beaten path? You should, at some point. You will work a greater range of muscles than you do in road running, you put less pressure on individual muscles and joints (as your gait and foot strike have to change frequently) and running in nature can help boost your mental wellbeing more than running on asphalt. It’s also fun. Although running on trails is similar to running on the roads, there are some differences to make note of before you go offroad. To help you get started, I pulled together a list of my best trail-running tips to guide you. There are 12, which may sound a lot, but they’re not hard to do. Most importantly, make sure you have fun. Fair warning: they say that once you hit the dirt, you never go back. 068 RUNNERSWORLD.COM/UK SEPTEMBER 2019

Every trail has its own unique terrain and challenge. There are groomed trails that are wide and often even in surface, which makes for a great introduction to running offroad. And then there are narrow ‘singletrack’ trails with a variety of obstacles, including tree roots, rocks, sand, hills, mud and more. Singletrack trails tend to be more challenging in nature and offer a dynamic running experience.

2. Stay safe When heading out to the trails, run with a partner if possible, or tell someone where you are going, and take a mobile phone with you for safety. Leave a note with your

WO R D S : S A M A N T H A L E FAV E . P H OTO G R A P H S : G E T T Y I M AG E S

BLAZE A TRAIL

1. Adapt to all kinds of terrain

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TRAINING

planned route, and bring fuel and fluids. If possible, take a trail map with you, and keep track of where you are along the trail as you go.

3. Keep your eyes on the trail It can be tempting to look straight down at your feet or gaze at the nature around you, but doing so can lead to trips and falls. If you want to enjoy the sights, walk it out or stop; otherwise, focus on looking three to four feet ahead to create a line of travel, or where you’re going to step for the next few strides. This will keep you focused and in the moment – one of the true gifts of trail running. You will begin to instinctively know where that line is as you become more comfortable running on the trails.

4. Don’t obsess about pace Running on trails can be a lot more demanding than the roads, especially if it’s a technical singletrack trail with roots, rocks and other fun obstacles. It is best to avoid comparing your pace, as you will be slower than your normal road-running pace. Instead, slow your pace and develop a trail tempo. Run by your effort level, by your heart rate or by the tune of your body. For new trail runners, that may mean walking the hills and running the downhills and flats. There’s no shame in that. Build up to running hills slowly to limit the chance of injury and burnout. Running over downed trees or through mud and sand takes some time getting used to and it’s best to progress slowly. Tackling obstacles will get easier as your body gets stronger and more seasoned on trails.

5. Get the right gear If you’re going to weave trail running into your life, invest in a pair of trailrunning shoes (check out our top picks on p80). They differ from roadrunning shoes in that they are often beefier, to handle rugged terrain, but also lower profile (lower to the ground), which reduces the chance of ankle sprains, which is greater with a high heel. The rugged tread offers better traction on muddy, wet trails. They should fit snugly in the heel but have room in the toebox. Sunglasses, dark or light, will protect your eyes from tree branches and bushes. Wear

FAIR WARNING: THEY SAY THAT ONCE YOU HIT THE DIRT, YOU NEVER GO BACK

your stride and let the hill pull you down. For technical downhills or steep hills, it’s better to use a stair-stepping motion instead; move in a similar motion as you would running down a flight of stairs, keeping your torso tall and letting your legs do all the work.

a cap and use insect repellent to help prevent insect bites. (See p82 for our trail-gear picks.)

6. Carry fluids Taking a drink with you on a trail run is a must, as you never know how long it is going to take to complete the run. Some days might take longer than others, owing to mud, ascents, water crossings and more. There are three ways to carry fluids on the run: handheld, a multi-bottle waist belt or a hydration pack. Find what works best for you; then grab it and go.

7. Trek with poles For steep, hilly or mountainous trails, consider using trekking poles to aid with balance, reduce wear and tear on your body (four legs are better than two) and boost your hillclimbing strength. Using poles reduces the impact on the knees and hips, and even helps you burn more calories.

8. Be one with the hill Take short, quick steps when going up hills and use your arms. Some hills are meant to be walked, especially on the technical trails. Tell your ego that most ultra runners walk the hills and run the downs and flats – it’s a trail thing and it’s OK to walk (promise)! For gradual downhills on groomed trails, lean into the downhill, open up

9. Use your arms Keep your arms (elbows) a little wider for added balance on more technical trails. Your stride is a little different than on the roads because you will need to lift your feet higher to clear rocks and roots. You also may need to hop left or right to pass obstacles in your way, such as tree branches, so pump with your arms as you move, to maintain momentum.

10. Build strength and balance Another way to improve your trailrunning performance is to add strength and balance exercises to your regime two to three times a week. Try lunges, single-leg squats, bridges, press-ups, dead lifts and calf raises, and use a wobble board or Bosu ball to develop strength and stability in your feet and ankles.

11. Ensure proper recovery It can be tempting to hit the trails frequently at first, but it’s wise to allow for adequate recovery, as trail running – especially hilly, technical runs – will tax your body more than you may feel. When you run hard or long on the roads, you feel it, but when you run hard on the trails, you may not because of the more forgiving terrain. Weave in trail runs once a week at first and progress slowly by adding one trail run per week every two to three weeks.

12. Build up to racing DOWN TOOLS On steep hills, stay tall and move carefully

If you plan to run a trail race, build up to running at least twice a week on trails (50 per cent of your runs) and the rest on roads. Balancing the two will allow you to adapt to the demands of the trail while maintaining the ability to run on harder surfaces without soreness. Start by training on groomed trails and progress to rugged trails once you have more offroad miles under your belt. SEPTEMBER 2019 RUNNERSWORLD.COM/UK 069

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YOUR QUESTIONS ANSWERED BY OUR RESIDENT OLYMPIAN

BY JO PAVEY

RUNNING IN THE FAMILY Jo with her children, Emily and Jacob, and husband Gavin

Plan of action

How can I encourage my children to be more active outdoors? It’s so important to find time to encourage our kids to be active. It improves their physical health and also has a positive impact on their mental health, boosting their confidence, making them feel happier, less stressed and more able to focus at school. Children who exercise regularly are also more likely to keep fit and make healthy lifestyle choices in adulthood. The government recommends that children have at least 60 minutes of physical activity a day; however, a YouGov poll found that 91 per cent of children fall short of this target. All of us who are parents and runners have the opportunity to be good role models for our children. It’s a huge motivator for me to be able to enjoy quality family time by being active 070 RUNNERSWORLD.COM/UK SEPTEMBER 2019

together. We like to encourage our children to try different activities, too. My son, Jacob, loves swimming and running, so he was keen to go to a surf lifesaving club, where he gets to do both. My daughter, Emily, enjoys the run-a-mile club at school. Active clubs give kids the chance to socialise as well as boost their fitness levels; they also learn life skills, such as working as part of a team. Ask your children what they are interested in trying. It’s nice for them to feel like they’re making good choices for themselves. It’s important to find activities that they enjoy – you don’t want your child to find exercise a chore. Encourage them by heaping on praise for a good attitude and remind them that the most important thing is that they are enjoying it.

Jo has joined forces with Simplyhealth to encourage families to exercise and be more active together. The Simplyhealth Active Plan helps pay towards the cost of a range of health treatments, such as gait analysis, health assessments, physiotherapy, chiropractic treatment, acupuncture and dental treatments. For more information, visit simplyhealth. co.uk/healthplans

Rather than heading out on my own for a run, we regularly go together to beautiful locations such as a forest, a canal or to the coast. My husband and I run while our son, Jacob, who’s nine, and our daughter, Emily, five, enjoy riding alongside on their bikes. Jacob will often do a bit of running with me, too. It’s great if you can get the kids active while making it a fun day out. In the forest, we mess around on the bike track after the run, as well as play in the woods. Wherever we go, we often end up in a playground afterwards. If we’re near the coast, we’ll head on to the beach and play games and go paddleboarding. There are also plenty of events that you can enter as a family. We recently took our children to the Simplyhealth Great Bristol Family Run and they had a fantastic day, really feeding off the positive atmosphere. It was so uplifting to see so many kids and parents running together and enjoying the experience. A parkrun or junior parkrun are also brilliant events for families to take part in. Of course, it’s nice to enjoy simple activities in the garden or local park with your kids, such as ball games, tag or frisbee. It’s fun to make up games, too, such as treasure hunts and obstacle courses. Involve your children in deciding on an activity that the family can do together so that they feel like they are contributing to family fitness ideas.

P H OTO G R A P H S : P H I L I P VO L K E R S , H E L LO LOV E ; T H E G R E AT R U N CO M PA N Y/ B E N H U G H E S . * P L E A S E N OT E : J O PAV E Y I S U N A B L E TO R E S P O N D D I R E C T LY TO Q U E R I E S

What are some ideas for family fitness activities?

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TRAINING

‘YOUR BODY HAS TO DEVELOP A DIFFERENT STRATEGY TO DIG A LITTLE DEEPER’ hormone (production peaks about 40 minutes into a run), which helps build and repair muscle. However, there’s still no substitute for the weekly long run when it comes to building your overall endurance, muscle strength and mental readiness, particularly if you have a half or full marathon in sight. Therefore, you should maintain your long run and key workouts and only split mid-length runs, advises Magness.

Double days for a PB

DOUBLE ACTION Adding a second run to your day can boost strength and speed

TWICE AS NICE WO R D S : L I S A M A R S H A L L ; P H OTO G R A P H : LO O P I M AG E S /C H R I S R E E V E

Adding the odd double-run day to your schedule just might be the training boost you need MOST OF US DON’T run twice a day – we

don’t have time or there’s too much injury risk. But if you want to push your running to the next level, it may be time to reconsider. ‘There’s a misconception that doubles are something only elite runners do,’ says Steve Magness, an exercise physiologist and cross-country coach at the University of Houston, US. ‘But a lot of runners can benefit from them.’ Doubling up and running in a depleted state can boost fat-burning, train the body to use glycogen more efficiently and stimulate mitochondria production (more mitochondria can delay fatigue). ‘By shortening the time between runs, you are challenging your body to recover faster,’ says exercise physiologist Greg McMillan.

When and how to double up ‘Cumulative mileage matters – no matter how you do it,’ says Brad Hudson, author of Run Faster from the 5K to the Marathon (Broadway Books). You can boost your total miles by doubling once a week – and still keep that crucial rest day. Four to 10 hours after a key workout such as an interval session or a tempo run, go for an easy run of between 20 and 45 minutes, and don’t fret about pace. This will boost your mileage and also aid recovery from the first workout by increasing blood flow to the muscles and flushing out lactic acid and other metabolic waste products. The – somewhat surprising – result? Fresher legs for your next run. On those days you can’t bear the thought of lacing up again, try pool-running, cycling or the elliptical cross-trainer machine. Such options offer similar recovery benefits without the pounding, says Hudson. Logging two 40-minute runs rather than one 80-minute session delivers a double boost of human growth

Seasoned runners with a solid aerobic base and an ambitious time goal can increase their strength and speed with a regime of two daily targeted workouts. ‘This approach is for people who have pushed their training as far as they can and are looking for an extra boost,’ says Magness. To your quality days, add a second, shorter intense workout (half to three-quarters of the length of your first run) tailored to your race goal. So if you’re trying to improve your speed over distance for a half or full marathon, follow a morning tempo run with an afternoon endurance-building session of, say, 3 × 1-mile repeats at slightly faster than tempo pace. If you’re targeting a PB in a 5K or 10K, do your usual speedwork in the morning and add shorter, faster hill repeats or intervals in the evening, says Hudson. For example, 4 × 2km repeats at 10K pace with 3 minutes’ recovery, followed by 4 × 400m at 3km pace with 1-minute recovery. ‘With most workouts you come in pretty fresh,’ says Magness. ‘With these blocks, you’re coming in tired. You have to use muscle fibres you don’t typically use, so your body has to develop a different strategy to dig a little deeper.’ Such efforts make recovery even more critical than it normally is. On rest days, really rest: take the day completely off. ‘It can actually make people smarter about their training to know these double days are coming up,’ says Hudson. SEPTEMBER 2019 RUNNERSWORLD.COM/UK 071

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‘IT WILL BE REALLY DIFFERENT RACING AT NIGHT’

Name Charlotte Purdue Age 28 Lives London Milestones UK junior record holder for 10,000m (32:36.75); Junior individual and team gold medallist at 2010 European Cross Country Championships; 2017 Reading Half Marathon winner; 2019 Big Half winner; Top 10 female finisher in 2019 London Marathon; third in all-time UK marathon rankings (after Paula Radcliffe and Mara Yamauchi)

British marathoner Charlotte Purdue on preparing for the heat of Doha at next month’s World Championships

Career highlight ‘This year’s London Marathon – running a 2:25 PB and going third in the all-time UK women’s marathon rankings. The race was also a qualifier for Doha [World Championships], the Tokyo Olympics and meant I was British Champion as well.’ Biggest disappointment ‘Last year I had to pull out of London three weeks beforehand with a stress reaction in my femur. I was really fit, so that was really annoying. And then coming off that I trained really hard for the European Championships, got selected, but got a virus and had to drop out of the marathon after 8km because I had really bad cramp in my legs.’

KEY NOTES The gear Charlotte can’t live without, her favourite foods and a typical training week

KITBAG ESSENTIALS Shoes ‘My everyday training shoes are Nike Structures or Pegasus Turbos. I’m pretty sure I’ll be wearing the NEXT% [in Doha]. I’ve worn the Vaporfly 4% for all my other races, I love them. I won the

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Big Half in them and at London, so they’re my lucky shoes, but they’re getting a bit old now and I need to move on!’

Watch ‘I have a Garmin that plays music, but I

can’t remember what particular model it is. But, really, the only time I listen to music is when I’m on the treadmill – I’m usually running with people so I don’t actually listen to music on those occasions.’

Tools ‘When I’m travelling I take a small resistance band for activation exercises that I can do in my room, and my foam roller is an absolute necessity – I don’t know what I’d do without it!’

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TRAINING On tapering ‘I still get taper anxiety. This year before London I got a sore throat on the Friday, so I was panicking a bit because I didn’t feel 100 per cent. But I just thought, I can’t do anything about it, I’m going to run anyway.’

TRAINING WEEK

On marathon focus ‘I prefer the latter stages of the marathon. In the first half you’re just sitting tight, waiting for the race to unfold – I think of it as a warm-up really. Then, after about 25, 30km, it gets really hard, but it’s actually easier to focus because you’re working really hard and you need to knuckle down for the last 12km.’ On race planning ‘If it’s a championship, I won’t worry about the time, I’ll do it as a race, whereas in the London Marathon I focus more on the splits, making sure I’m within a certain time, because I want to run a fast time.’

I N T E R V I E W: A N DY D I XO N . P H OTO G R A P H S : S P O R T S S H O E S .CO M ( M A I N I M AG E ) , G E T T Y

On running in Doha ‘They’re predicting temperatures between 28C and 34C. Obviously the sun won’t be out [the race starts at 11:59pm], but it will still be very humid. It will be really different to be racing at night. I’ll be training in the heat chamber at Teddington at least three days a week.’

Monday ‘Two easy runs: 60 mins then 40, sometimes 50 and 50.’ The long game: Charlotte Purdue has never seen the rigours of training as a sacrifice, as she just loves to run

Tuesday ‘Intervals. Usually shorter reps – 1km, or a mixture of 1km and 500m reps at around my 10K race pace.’

track, but again I haven’t actually spoken to her. But she follows me on Instagram and sometimes likes my posts, which is cool.’

Wednesday

On running for fun ‘I’ve always run for fun when I’m not in serious training. I don’t like to take a watch. All of the runs I do in training are timed or measured, so it’s nice to go for a run sometimes and not worry about how far or fast you’re going.’

On the elite athlete’s life ‘I spend more time away from home on training camps and at competitions, whereas before I was studying and at home more. Now I’m pretty much constantly away, a lot of travelling, but it’s really cool to do that and I actually quite like it.’

Biggest sacrifice ‘I don’t really see anything as a sacrifice because I really like running. When I was at uni I couldn’t go on holiday in the summer because I always had races or just couldn’t go out as much, but I didn’t really see it as a massive sacrifice because I wanted to do it.’

Inspiration ‘I really admire Shalane Flanagan [US winner of the 2017 NYC Marathon] as a runner. I raced against her once in the World Cross Country in 2011, and I saw her afterwards in drug testing but I didn’t get to speak to her. Then, last year in St Moritz, she was there with her training group so I saw her a couple of times at the

Best lesson ‘Probably to listen to my body a bit more. I’ve been in training groups before where the coach sets everyone the same programme, and you think you should be doing what everyone else is. But everyone is so individual. I’ve definitely got a lot better at it, especially since I started marathon training, as it’s so hard.’

‘Recovery day with two easy runs. Also a quick gym session – a 30-min circuit with a resistance band or kettlebell. But no heavy weights or squats – I don’t want to make my legs too tired for running sessions.’

Thursday ‘Marathon-specific session, something like 5 × 3km at marathon pace with a 3-minute rest or 1km jog recovery, and sometimes a straight tempo, 10km, 15km or 20km, depending on where I am in the build-up. And then a second easy run.’

Friday ‘One easy run of around an hour, or two shorter easy runs. Sometimes I’ll do gym, but it depends on how I feel after Thursday.’

The World Athletics Championships take place in Doha, Qatar, from Sept 27 to Oct 6. The women’s marathon is on Sept 27

Saturday

NUTRITION

‘A mix of long and short, such as a longish tempo (8km), and then something like 1-min hill reps, or two fast 1kms. And a second easy run.’

Breakfast

Lunch

Dinner

Snacks

‘Usually oats. I add protein powder, nuts and seeds to make them more interesting. I always have coffee in the morning before I run, after I run…and right throughout the day!’

‘Sometimes a salad, or poached or scrambled eggs on toast, or sushi if I’m at training and I need to pick up something. I eat fairly light as I’m always training again in the afternoon.’

‘Rice, sweet potato or pasta if I have a big session the next day. I eat chicken and a lot of fish and veg. Evening meals are quite boring: I don’t want to wake up feeling heavy before I run.’

‘Greek yoghurt, dark chocolate, nuts, seeds, rice crackers with peanut butter. I like making smoothies, as well. I also eat a lot of cereal without milk during the day.’

Sunday ‘Long run. In the marathon build-up I get up to two and a half hours. It’s usually quite an easy pace, but sometimes I’ll do the last half hour at marathon pace.’

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NUTRITION ADVICE FOR HEALTHY, HUNGRY RUNNERS

BY KIM PEARSON SUCK IT UP Watermelon is an excellent choice before or after a run

Radishes They’re 95 per cent water, and milder radishes also have a cooling flavour, making them a great addition to summer salads. Along with a high water content they also provide runner-friendly nutrients, including vitamin C, which is vital for the repair and growth of tissue.

Oranges As well as being a source of vitamin C, oranges are 88 per cent water and have anti-inflammatory properties, making them an effective postrun hydrator. A few slices of orange during your run will also provide sugars to boost your energy levels.

Courgette

The best hydrating foods to keep you running strong

STAYING HYDRATED is a priority for runners in summer.

But aside from drinking plenty of water, how can you keep dehydration at bay when the weather is warmer? Between 20 and 30 per cent of our water intake comes from our diet, and the runner-friendly foods here are particularly good at boosting hydration. Whether you’re searching for a pre-run snack or a post-workout meal, ensure these nutrient-dense hydrators are on your menu.

P H OTO G R A P H : G E T T Y I M AG E S

Bananas Not only are bananas 74 per cent water, but they are also a good source of the electrolytes potassium and magnesium, essential for keeping the body hydrated. Blend into your postrun protein smoothie for a hydrationboosting refuel.

Watermelon Low-fibre fruit and veg that have a high water content may actually be

better at hydrating our bodies than drinking water, according to research. Watermelon is particularly effective, as it is 92 per cent water. Combine this with naturally occurring sugars and you have an ideal pre-run snack for a hydrating energy hit. In fact, a study in the journal Nutrients showed that watermelon is just as effective as sports drinks for enhancing performance in endurance events.

Soup

TOP TIP

Soups are often overlooked as a summer food, but since the average soup is over 90 per cent water, they’re a great choice for rehydrating after a run. Pack your soup with protein and green vegetables and you’ve got the perfect postrun recovery option.

For a cooling prerun or postrun hydration hit, try combining and blending a few of these foods and freezing them as ice lollies. Use coconut water as the liquid element for maximum benefits – and a naturally sweet summer flavour.

Spinach Mineral salts are key when it comes to your hydration; spinach is one of the richest sources of magnesium, needed for more than 300 biochemical reactions. Oh, and it has a water content of 92 per cent, making it a great choice for your postrun meal. Serve it on the side with baked fish and roasted root vegetables, or throw a handful into your smoothie.

A 150g serving of courgette contains 35 per cent of your daily vitamin C needs, while also providing the body with essential fibre. Courgette is the perfect veg to throw into your smoothie for a nutrientrich fibre source, as it has a very mild taste, or you can replace spaghetti with courgetti (spiralized courgettes) for a lighter summer alternative.

Coconut water OK, so it’s not technically a food, but if you’re looking to rehydrate after your run, it might be worth replacing your water with coconut water. It’s rich in electrolytes, including potassium, sodium and chloride, as well as – obviously – having an extremely high water content (95 per cent).

Kim Pearson is a qualified nutritionist, with more than 10 years’ experience. She loves running and pasta in equal measure. kim-pearson.com; @kimmypearson

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DIP SERVICE

We love hummus, but it isn’t the only way to make those carrot sticks more interesting. Whip up these dips and treat yourself

GUT BOOSTER

1. Moroccan yoghurt If your yoghurt intake is limited to granola bowls, you’re missing out. This probiotic-rich dip is great with kebabs, falafels and homemade turkey meatballs.

Kcals 94 / Fat 3g / Protein 5g/ Carbs 12g* Serves 8

150g harissa paste or Moroccan tagine paste 500g Greek-style natural yoghurt 3 tbsp runny honey Juice of 2 lemons Bunch of fresh coriander, roughly chopped

1 Place the harissa or tagine paste in a bowl and add the yoghurt a spoonful at a time, mixing as you go. 2 Add the honey and lemon juice and give it another mix. 3 Stir in the coriander (reserving a little for the garnish) and keep mixing. 4 Season to taste and sprinkle the remaining coriander over the top. If your yoghurt is fresh, it’ll keep in an airtight container in the fridge for a week.

2. Smoky romesco This makes a delicious sidekick for courgette fritters and is packed full of vitamins C and E, providing antioxidant and anti-inflammatory benefits

Kcals 221 / Fat 17g / Protein 7g / Carbs 15g Serves 8

2 × 450g jars of roasted red peppers 3 tsp garlic purée 1 tbsp tomato paste 4 tbsp sherry vinegar 2 tbsp smoked paprika 2 tbsp cayenne pepper 50g breadcrumbs 75g blanched almonds 100ml olive oil Salt and black pepper

1 Drain the peppers (if they’re in olive oil, reserve this to use later) and place in a blender with all the other ingredients except the oil. 2 Pulse until it begins to form a paste – don’t overdo it; you want some nice chunks in this one, so stop before it resembles a purée. 3 Once you’re happy with the consistency, slowly drizzle in the olive oil (or oil reserved from the peppers), season to taste and mix well.

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HEART HELPER

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WO R D S : F LO R E N C E M I TC H E L L . P H OTO G R A P H S : M I TC H PAY N E . F O O D S T Y L I N G : S O P H I E H A M M O N D AT H E R S AG E N CY. A L L R E C I P E S C O U R T E S Y O F H I P C H I P S .C O M *A L L N U T R I T I O N A L I N F O R M AT I O N I S P E R S E R V I N G

FUEL

3. Spicy salsa Sweet and spicy, this inventive take on a Mexican favourite is packed full of the phytochemical lycopene, known to reduce the risk of heart disease.

Kcals 35 / Fat 3g / Protein 1g / Carbs 7g Serves 8

1 tbsp Thai red curry paste 1 tbsp tomato purée 120ml malt vinegar Juice of 3 limes 1 tbsp each ground cumin, coriander and cinnamon 3 shallots, finely chopped 2 tsp garlic paste ½ tin of chopped tomatoes 30g coriander leaves, finely chopped Salt and black pepper

SKIN SAVER

IMMUNITY ENHANCER

1 This one’s a breeze. Simply blitz all the ingredients (except the chopped tomatoes and coriander) in a blender until well mixed. Then add the tomatoes and pulse until smooth. 2 Season to taste, stir in the coriander and you’re done. Any leftovers will keep in the fridge for up to three days. This also makes a great marinade for chicken or tofu, should you be so inclined.

4. Baba ganoush Not only is this Turkish dip a great source of fibre, it’s also less calorie-dense than its chickpea-based cousin. Plus aubergine is rich in antioxidants.

Kcals 243 / Fat 22g / Protein 5g / Carbs 6g Serves 8

3 aubergines 3 tsp garlic purée 120ml tahini 120ml olive oil Flat leaf parsley, chopped Salt and black pepper

1 Char the aubergines over a flame on a barbecue or hob until they’re black all over and blisters form.

2 Place the aubergines in a plastic bag and seal. Once they’ve cooled, peel them – the skin should slip off easily – then pop the flesh into a blender. Add the garlic purée and tahini, and blitz. 3 With the blender still running, pour in the oil slowly until the mixture has a firm but smooth texture. 4 Stir in the parsley, saving a little to sprinkle on the top, and season to taste. It’ll keep in the fridge for up to three days.

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HEAVY HEEL STRIKE AND ROLL TO INSIDE OF BIG TOE THE KEY MECHANICS FOR STRONGER RUNNING

BY MARK BUCKINGHAM

THE CLUE’S IN THE SHOE

1. Wear on the outside of the heel (1a) and occasionally on the inside (1b) as well. 2. Wear over the inner edge of the big toe, with the rubber almost rolled smooth. 3. Little wear around the tip of the shoe.

1 b 1 a

RISKS

PERFORMANCE ISSUES

This wear pattern can contribute to the development of problems with your Achilles tendon and plantar fascia, as well as shin and knee pain, to name just a few issues. Overpronation at impact needs to be slowed and controlled by the foot stabilisers, particularly the tibialis posterior. Weakness there leads to overloading of the tendon and shin pain.

Poor shock absorption means poor recoil at the push-off phase, with reduced power, so you’re not getting enough return for all the effort you are putting into your run. Uncontrolled and excessive pronation that is not reversed on push-off means reduced drive from the calves and glutes, resulting in slower and less efficient running.

Want a simple way to check your risk of injury or underperformance? Look at the tread of your old running shoes THERE IS A LOT TO be seen and

diagnosed from the sole of a well-used running shoe, and I always ask to see a patient’s old shoes as I start to assess them. The wear patterns can provide insights into how someone runs and where they absorb force, and can therefore show where they are at risk of injury and underperformance because of poor biomechanics. I’ve been a physiotherapist for 25 years and have treated all types of runners, from recreational ones to Olympians, and in my experience there are two classic patterns, both of which have their own potential injury risks and performance issues. I explain them here, along with some suggested moves to help protect against injury and ensure your running gait is as smooth as possible.

Mark Buckingham is a consultant physiotherapist to UK Athletics and runs the Witty, Pask and Buckingham practice in Northampton. wpbphysio.co.uk

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HEAVY LATERAL FOREFOOT STRIKE 1. This wear pattern shows you are landing hard on the outside of the forefoot and twisting through to the toe. Typically, there is a lot of aggressive wear on the outside of the forefoot of the shoe, under the fourth and fifth toes. 2. There is little wear on the heel, in comparison. Sometimes it’s pristine. 3. The toe area shows one of two patterns of wear – over the inside of the big toe (3a), or wear over the tip of the shoe (3b).

3 b

3 a 1

RISKS Stress fractures in the fourth and fifth metatarsal bones. The heel and midfoot have force-absorbing joints that are not being utilised. The peroneal tendons run down the outside of the lower leg and under the ankle bone into the foot. They are overworking to control impact and risk getting strained. You are at risk of ankle sprains. Wear on the tip of the shoe (3b) shows that you are at least controlling the foot and not rapidly overpronating on impact. However, all the above risks still apply because of the lateral strike.

Wear on the inside of the big toe (3a) shows you are pronating through the mid- and forefoot. This risks stress fractures in the second metatarsal.

PERFORMANCE ISSUES You are probably overstriding, slowing you down. You are probably rotating poorly through the pelvis and trunk, again reducing your speed. Rapid pronation and driving off the inside of the big toe doesn’t allow you to use your calf or glute muscles properly, and you lose power.

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BODY + MIND SOLUTIONS A. STRENGTHEN THE TIBIALIS POSTERIOR

Sit on a chair with an exercise band fixed to a stable point and wrapped around your big-toe joint. Cross your feet at the ankle and lock the knees. Turn the banded foot – only the foot – in and out slowly, for three sets of 15 reps. Make sure the 15th is hard – if not, tighten the band. B. HIP-STABILISATION MOVE

Stand with a short loop of resistance band of around 30cm around your ankles. Stand on the leg you want to work and take the other leg off of the floor and behind and out to the side at 45 degrees. Ensure the standing knee is held turned out over the top of the foot and the knee is slightly bent. Keep an upright posture. Then kick the non-standing leg out into the band while

A. STRETCH TIGHT HIP FLEXORS

A cause of a habitual lateral strike is, oddly, tight hip flexors. Tightness means you are likely to flick your foot outwards behind you, followed by a subsequent flick of the foot

inwards as you stride forwards, thus landing on the outside of the foot. To stretch tight hip flexors, kneel on the leg to be stretched and get stable. The key is your pelvis position – keep it level and do not arch your back. Tighten in your tummy and tuck your bum under. Then push forward with the hip to feel the stretch in the front of the thigh. Do this for two minutes, four times a day, especially after sitting a lot.

P H OTO G R A P H S : TO M WAT K I N S

maintaining your knee and hip stability. Do 30 seconds each at a 45-degree angle, then straight back for 30 seconds, then out to the side for 30 seconds, before finishing with a further 30 seconds at 45 degrees.

C. RE-EDUCATE YOUR GAIT

This will help to break the movement pattern, once the strengths and lengths have been improved. You need to break down the running movement into small sections and practice. Walking is the best place to start – be aware of your foot placement and control the inward roll of the foot, moving to push-off at the tip of the toe. This should feel like you are walking on the outside of the foot to begin with. This can progress to hops in front of a mirror and then to short runs over 40m or so. Once you get the feel it is a case of repetition. It takes time, so be patient.

B. ROTATIONCONTROL DRILL

C. STRENGTHEN THE TIBIALIS POSTERIOR

Stand with a band attached at shoulder height in front of you. Grab the band with your right hand, then stand on the left leg and bring your right knee through in a running motion. The key is to keep your arm out to the side to provide the rotational pull across your core. Do 15-25 reps for three sets. Repeat on the other side.

See move (A), top right. D. PRONATION CONTROL DRILLS

Start by stepping with purpose, then walking and finally moving into jogging, all while concentrating on landing with what feels like a flat foot and controlling the impact while rolling through the foot.

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GEAR

THERE WILL BE MUD

GIVE YOURSELF the EDGE

VJ Xtrm

Salomon Sense Ride 2

La Sportiva Bushido 2

£125, frontrunnersheffield.co.uk

£115, salomon.com/uk

£116.99, sportsshoes.com

VJ? It’s a Finnish company that has been around since 1981 but doesn’t have a huge presence in the UK. However, one look at this shoe tells you what it’s made for: the yukkiest, muddiest trails you can find. VJ designed the XTRM to excel at mud runs and obstacle-course races, so it’s no surprise that the 6mm lugs are widely spaced, to shed mud as you move. The bad news is that this same design feature means it offers an exceptionally harsh ride on flat, hard ground. Our testers unanimously said the shoe felt too firm for any highmileage runs. Contributing to the stiff ride – and, it must be acknowledged, impressive protection on technical terrain – is a full-length rock plate. The XTRM comes in unisex sizing, so slim-footed women may need to order a shoe one size smaller than their usual one.

IF YOU’RE NEW TO offroad running and

THE ANCIENT SAMURAI were guided by

want something a little less fierce than an all-out trail beast, this shoe will tick all the boxes. The fit and comfort are excellent, thanks to a snug but adaptive midfoot wrap, a stitch-free upper and an internal sleeve that gently hugs your foot in key areas. The outsole lugs are widely spaced, which means they will not trap any mud or debris, and they’re not too aggressive, so you can easily clock a few miles on the road going ‘door to trail’ in comfort – or if you are simply switching between asphalt and grass in your local park. The ‘Quicklace’ system was a huge hit with our testers, who simply pulled the Kevlar drawstring tight, secured it with a toggle and tucked the loose end inside a tongue pocket, to keep it out of the way. Even though the shoe isn’t waterproof, any water that gets in drains out easily and quickly.

a code of honour called Bushido; this aptly named warrior of a shoe is made for a sole v singletrack match-up. A reinforced TPU web shields the upper from trail debris and adds lightweight stability, while a compression-moulded EVA midsole is reassuringly firm from heel to rubber toecap. Two distinct treads add to the shoe’s armour, with toothy, multidirectional lugs at the centre and bevelled lugs that climb up and over the outsole’s rim. The combination bites into steep ascents, brakes hard on downhills and anchors against sideways slides. Our testers praised the Bushido’s burly traction and ruggedness, all in a surprisingly light package. The forefoot rock plate didn’t feel cumbersome – even after our ultrarunners hit mileage well in the double digits – and was nimble enough for more technical climbs.

NEVER HEARD OF

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GEAR TRAIL

WO R D S : K E R RY M CCA R T H Y. P H OTO G R A P H S : L U C K Y I F S H A R P

If you want to take your running offroad and into the great British countryside (and we think you should), make sure you’re kitted out with shoes and apparel that will work just as hard as you do

Nike Air Zoom Wildhorse 5

Inov-8 Roclite G 290

Scarpa Spin RS

£104.95, nike.com

£120, inov-8.com

£140, scarpa.co.uk

FANS OF HORSERACING love a reliable

LAKE DISTRICT-BASED brand Inov-8 has

TRAIL RUNNING CAN OFTEN BE a bruising

‘mudder’: a horse with a knack for thriving on a wet and muddy course. True to its name, the Wildhorse 5 is what you want to reach for in sloppy, slippery conditions. Whether you consider yourself a proud stallion or a hardworking shire horse, no run is too rugged for this shoe. Water stays out, stones don’t penetrate the outsole and there’s just enough cushioning to save your calves on a day-long expedition. Testers raved about the lugs on dry ground, which protrude at different angles to give you maximum grip uphill, downhill and on the flat. The excellent tread pattern sheds mud without sacrificing traction and a Zoom Air pod under the heel softens your landing. For some testers, it was all they needed for hours on the trail; others wanted that responsive cushioning to extend to the forefoot.

come up trumps yet again here. Like much of its range, this is a very well designed shoe. The G in the model name refers to graphene, a semi-metal that is one of the hardest materials on earth. It can be mixed with rubber, which Inov-8 now uses in its shoes for durability and traction on the trails. It certainly does the job: after 200 miles, the outsole barely looked like it had been used. Traction was supreme, giving us the confidence to descend at pace down a tricky Austrian alpine mountain, and it even performed well on wet rock, trail runners’ bête noire. The 4mm heel drop gave a racy feel for fast running but wasn’t so low-slung we couldn’t go long in the shoe. Comfort levels are superb and we barely felt the full-length protection plate. The only gripe was an excessively thick tongue, which affects how tightly you can tie the laces.

experience: wet boulders challenge your grip; pointy rocks tenderise your feet; and debris trips you up, sometimes deliberately. To survive (and enjoy) all that, we find the Scarpa Spin RS is an ideal companion. Its rubber outsole grabs the trail with chunky directional lugs we loved while running on slippery trails, and even snow, up in fell country. The Vibram Litebase tread is less than 1mm thick (minus the lugs), which helps Scarpa keep the weight down. We liked the soft tongue, which wraps around the midfoot to help stabilise the foot inside the shoe, though some testers felt that the toebox was narrow. The Spin RS’s stiffness and modest cushioning make it less than ideal for casual trail runners looking for a shoe that also works well on roads, but it’s a great option for racers looking to run quickly over tricky terrain. E SEPTEMBER 2019 RUNNERSWORLD.COM/UK 081

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WOMEN 1. Inov-8 Stormshell Jacket £170, inov-8.com Waterproof and windproof, this outer later offers you all the reassurance you need even at the top of a fell as the mists roll in and the heavens spill open. The ergonomic hood can be adjusted to fit any size head and we love how breathable and ventilated it is; you don’t get the clamminess that is often an unwanted feature of shell jackets.

2. Berghaus Zip Neck Tech Tee £50, berghaus.com Not only does the weave in this light top help regulate temperature – which means it’ll keep you cool when it’s hot and work to warm you up when the weather changes – but also it’s Bluesign-approved, meaning it adheres to stringent environmental protocols in the manufacturing process.

3. Dynafit Alpine Pro 2 in 1 short 3

£56, dynafit.co.uk These shorts are all about comfort and freedom of movement, qualities you need at the best of times but especially so on the trail, when you’re dodging about like a mountain goat. The waistband is very accommodating, flatlock seams cut down on chafing, the inner lining doesn’t ride up and there are two handy pockets to store essentials.

4. Sundried Half Zip Top

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£60, sundried.com Sundried is a small British brand that places ethical manufacturing and premium fabrics at the forefront of its philosophy. This top is an excellent autumn option: it has slightly longer sleeves and thumbholes, so you can cover your hands if needs be; the high neckline offers added protection; and the fit is slim enough that the top can be worn on its own or accommodate a baselayer underneath if you need the extra warmth.

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GEAR TRAIL

5. Columbia FKT Wind Jacket

£70, columbiasportswear.co.uk The nylon weave of this wafer-thin jacket is extremely tough, so it will cope nicely with any off-piste excursions into abundant undergrowth (you meant to run through that thorny hedge, right?). It also offers surprisingly good protection from wind and water, and can be easily packed away into its own pocket if the temperature rises.

6. The North Face BTN SS Tee £55, thenorthface.com If the UK had a more temperate climate (and, who knows, it may be on the way), we’d wear this T-shirt all year round. It has a delightfully ‘barely there’ feel and a fit that’s slim but not athletic. It dries in a flash, is very breathable and generally does its job with admirable efficiency. Sometimes less is definitely more.

7. Zaazee Ashley II Skort £50, zaazee.co.uk Skorts are certainly having a moment in the trail-running world, with many runners opting for the combination of freedom of movement and femininity they offer. This one from Zaazee has a super-soft weave on the under-short layer, a wide waistband to disperse pressure and a stretchy outer skirt that comes to mid-thigh length.

8. On Weather Shirt £100, on-running.com This highly stretchable long-sleeve top has a high neckline and thick yarn to help protect against the elements, as well an asymmetrical zip and button system that allows you to change it to a flap-free V-neck. There are also laser-cut ventilation holes all the way up the back, which will keep you cool and composed when the going gets tough. E

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MEN 1. The North Face Flight BTN Jacket

£90, thenorthface.co.uk On those days when you’re not sure if you need a jacket, wear this one. Despite its exceedingly light weight (it can be packed away into a small pouch or shoved into a pocket), it offers decent protection, being windproof, waterresistant and anti-rip. It also has two hip pockets for quick-access essentials. The perfect in-betweener.

2. Dynafit Alpine SS Tee £38.50, dynafit.com Dynafit is an Austrian company that focuses primarily on winter sports apparel but its running T-shirts are supremely comfortable. This one is seamless, offers a four-way stretch (which means a close fit that moves perfectly with your body), and is extremely fast-drying and light to keep you cool and dry while you’re legging it through the woods.

3. Berghaus Super Tech Baselayer £50, berghaus.com A wardrobe staple, this one: the weave contains a silver treatment that not only cuts down on odour (Berghaus claims you can wear it more than once before washing) but also reacts to help regulate your body temperature, keeping you cool or warm as required. The shoulder seams are also reinforced for use with a backpack, and it gives UPF30 sun protection.

4. Gore R7 2in1 Shorts 3

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£89.99, gorewear.com Pricey but worth it. These are extremely tough and the 10" inside leg offers good coverage for crashing through the undergrowth. The inside-thigh section of the outer is stitched to the inner to keep it in place. There are two front nutrition pockets and a zip pocket on the rear. You may need to go one size bigger than you normally wear.

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GEAR TRAIL

5. Salomon S-Lab Motionfit 360 Jacket

£250, salomon.com/uk For a jacket as light as this (156g – equivalent to three Snickers bars, and don’t ask how we know that) to be fully waterproof and windproof is almost unheard of, but this outer layer gives you full coverage without weighing you down. The ergonomic hood moves with your head, and you can roll the jacket down and stow it around your waist without having to take it off.

6. Dhb Aeron Run Singlet £18, wiggle.co.uk This barely-there top has a shoulder width that makes it a clever cross between a vest and a tank. It’s one of the lightest and most breathable tops we’ve worn, which makes it perfect for sweaty runs, when you’re operating at maximum and don’t need an increasingly heavy top clinging to you. The armholes are of sensible dimensions, too, praise be.

7. Nike Tech Pack Half-Zip Running Top

WO R D S : K E R RY M CCA R T H Y. P H OTO G R A P H S : LU C K Y I F S H A R P

£41.47, nike.com/gb If you’re even a tad bodyconscious, give this one a miss because it’s a snug fit – but that does make it perfect for races that involve flitting through narrow spaces or along overgrown singletrack. There are perforations on the back for ventilation and the half zip comes in handy if you need to cool down.

8. Columbia Titan Ultra II Shorts £31.50, columbiasportswear. co.uk When shorts come with compression leggings inside, the outer layer is often flappy and gets in the way. Not so here: these are slim-fit shorts with a highly durable, fast-wicking weave and a decent-sized zip pocket on the rear. The compression leggings will keep your crown jewels firmly in place without feeling restrictive.

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GEAR

GENTLY DOES IT A new shoe designed to be kind to your feet Nike Joyride Run Flyknit £159.95, nike.com/gb (available from August 15)

WO R D S : K E R RY M CCA R T H Y. P H OTO G R A P H S : LU C K Y I F S H A R P

W H AT ’ S T H E I D E A?

This is Nike’s attempt to create a recovery-focused shoe whose cushioning properties help protect your feet and legs on runs where you’re not pushing hard and need comfort rather than performance. It’s designed to make the ride as personalised as possible for the way your foot lands. HOW DOES IT WORK?

It’s all about the midsole. Instead of a solid strip of foam underfoot, there are four discrete pods that are individually shaped and tuned to provide the smoothest possible transition from heel to toe. Each one contains thousands of loose, tiny foam beads. When your foot hits the floor the beads shift,

expanding and contracting to adapt to the way you land, with the aim of minimising load and discomfort on the legs, in the same way that you might run on the grass in the park instead of on the road to get a softer sensation. The heel pod contains more beads to provide greater impact absorption, while the front pod is tuned differently to maximise energy return as you toe off. There’s no sockliner here – your foot rests directly on top of the bead pods, the idea being that this allows them to conform better to the shape of your foot. At the time of going to press, we had not had the chance to thoroughly test the Joyride but a full review is available at runnersworld.com/uk/ nikejoyride. SEPTEMBER 2019 RUNNERSWORLD.COM/UK 087

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RACE

LET YOUR RUNNING LOOSE

SAND ON YOUR OWN TWO FEET The runners started full of confidence but they were soon singing a different dune

DUNE AND DUSTED

Isaac Williams experiences a beach break like no other in the Red Bull Quicksand race

IT’S A BAKING-HOT, cloudless morning as I make my way down to Margate beach for the inaugural Red Bull Quicksand event – terrible news for a man of my ghostly complexion, but an excellent excuse if I don’t make it past the first round. Although described by the organisers as ‘uniquely brutal’, I’m comforted by the fact that it’s only one mile. How hard can it be? With around 400 people taking part, runners are divided into waves, which are then divided by gender. Finish in the top half of your wave and you progress to the second round; finish in the top quarter of that and you make it to the final. I join the queue for registration and begin to get a sense of what lies ahead. A couple of huge ‘sand castles’ sit at opposite ends of the course, which also includes some smaller dunes and deep trenches 088 RUNNERSWORLD.COM/UK SEPTEMBER 2019

dug into the sand. The whole thing is laid out like a capital H, beginning on the long stretch by the registration area, and taking runners in an anticlockwise direction to the bottom of the course, before cutting back on itself several times. Once on the opposite side, there’s another long stretch to the other end, where it again loops in and out to bring us back to the top of the starting straight. In the centre is a warm-up area for competitors who are about to set off. This contains a few fridges full of Red Bull, a marquee and a van-based DJ courtesy of Run Dem Crew. Explaining the inspiration behind the event, Red Bull’s sport director, Nick Gracie, says, ‘We wanted a unique race that hadn’t been done before and were partly inspired by moto-cross, where they do huge jumps over sand dunes. We want people to sign up because it’s different.’

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RED BULL QUICKSAND

P H OTO G R A P H S : R E D B U L L . I L L U S T R AT I O N S : A N D R E A M A N Z AT I

Because many runners seem to be opting to run barefoot I follow suit. However, the expressions on the faces of every finisher from the first few waves suggests that, shoes or not, this is going to be quite hard. The starting horn sounds and I’m away, storming down the first straight. There’s just one problem – I don’t seem to be going anywhere. In all of five seconds the ‘uniquely brutal’ aspect of running on soft sand has become all too apparent. I round a couple of bends – lungs on fire – and reach the bottom of the first obstacle: a dune that seems 10 times bigger now that I’m at the foot of it. A clamber on all fours just about gets me to the summit, before I career down the other side. Having covered no more than 50 metres, I am, to use a technical running phrase, knackered. However, my decision to run on sand sans shoes was a good one, partly because it’s easier to get purchase on the dunes. After another castle, next up is an 80-metre stretch and a chance to get my heart rate down from the thousands. I latch on to the heels of the chap in front and we make slow progress to the other end of the course, which then cuts back on itself and coughs up another dune. This one is smaller and more densely packed, so I glide over it. ‘I’m getting the hang of this,’ I almost think, before the sight of the biggest castle of the race – eight metres high – turns my legs, once more, to jelly. Safely, if slowly, over, I round another bend and cross the line, oh so delighted at the prospect of having to do it all again. Oddly enough, though, the second lap feels a bit more manageable. The dunes still suck the strength out of my legs but there are no more nasty surprises. I struggle to the top of the

final castle – buoyed by sympathetic cheers from fellow runners and confused beach-goers – round the last bend and collapse across the line. Top half and through to the semi-final. Just. With two hours until the next round, I’m grateful for the chance to forget as much as I can about just how hard that was. Retreating to a shady spot by the sea wall, I guzzle a Red Bull in the hope that it either (a) gives me wings or (b) turns me into the best sand-based mile runner the world has ever seen. Two minutes into the next round, though, as I sprint at just above walking pace down the long, rolling straight once more, it’s clear neither eventuality has come to pass. This wave, naturally, features a higher calibre of runner and a last-place finish feels possible. Spurred on by pride and caffeine, I overtake a few stragglers. The dunes have crumbled slightly, but the relentless heat makes up for any loss of difficulty, and the final lap is run in slow motion. Finally, the last castle is looming over me and it takes every ounce of my sunsapped strength to make it the top. Then I’m wheezing down the home straight and I find myself battling it out with two chaps either side of me. Ha! I think, just where I want them – before they breeze ahead and I stumble across the line to claim a heroic 40th-place finish. The race certainly lived up to its selling point of being tough as hell, but a noncompetitive atmosphere and the seaside location add to its appeal. Sunburned and slightly delirious, I collect my satisfyingly chunky medal and seek out a blissfully hard patch of pavement. To run the next Red Bull Quicksand, sign up at redbull.com/gb-en/events

DOWN BUT NOT OUT Effective descents were key to making it to the next round

RACE

TRAIN FOR THE TERRAIN Personal trainer Jo Hancock’s four moves for sand success

Bear crawl ‘A full-body move with a focus on core and quads.’ Get into ‘bear position’, weight equal between hands and feet. With your legs bent, back flat and bum low, go forward with your opposing arm and leg. If your legs don’t burn your bum is too high. Do 5 × 30 secs.

Calf raise ‘Builds your lower-leg resilience for pushing off from the soft sand.’ Stand with feet under your hips. Raise yourself up onto your toes, then slowly lower (two secs each direction). Make this harder by holding weights in each hand. Do three sets of 15.

Box jumps ‘Get the explosive energy needed on the dunes.’ Start with a knee-height box. Stand facing the box (about two shoe spaces away) and squat. Jump onto the box using your arms for propulsion. Land with flat feet, then step down. Do five sets of 15.

Walking lunge ‘Simulate the terrain.’ Take a big stride,so you raise onto the toes of your back leg. Bend your knees and drop down. Drive up to stand tall. Step the opposite leg forward and repeat in a walking motion. Do two mins, building to five.

Jo is a trainer at Everyone Active (everyoneactive.com)

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A RACE THAT MAKES THE GLADE RW’s Kerry McCarthy runs through some gorgeous East Sussex countryside in the Rye Ancient Trails FULL DISCLOSURE: the creator of this race is RW columnist and former staff member Sam Murphy. I accepted the invitation to review Sam and her husband Jeff’s first attempt at race planning because, unable to part company with my inner adolescent, I was hoping to discover all manner of inadequacies and omissions to shove under the noses of my two friends. Sadly for me, but wonderfully for 090 RUNNERSWORLD.COM/UK SEPTEMBER 2019

them – and you – the Ancient Trails was one of the most enjoyable offroad races I’ve done in 16 years of running. There were two distance choices: 15km and 30km. I took the in-for-apound longer option, strapped my gaiters to my trail shoes and lined up outside The George pub in the middle of Rye, a medieval town with a colourful history of smuggling and highway robbery. In keeping with the ‘ancient’ theme, we were sent on our way not by a gun or a horn but a stirring call to arms from the town

crier, who finally released us with a William Wallace-style battle cry. We pounded our way out though the Landgate, a 680-year-old structure built to protect the town, and into the countryside, where we were to navigate a course along mostly singletrack terrain through woodland, orchards, farmland and quiet country lanes surrounding Rye, Iden, Beckley, Northiam and Peasmarsh. A nice touch to the planning is that each of those villages has a Norman church, making the race technically a steeplechase in the traditional sense of the term. I felt anything but a thoroughbred, however, as I reached the 5K aid station at the Domesday village of Iden. Sam had warned me, with a smirky tone to her emails, that since 75 per cent of the course was offroad

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RYE ANCIENT TRAILS

RACE

P H OTO G R A P H S : R U P E R T F OW L E R

The inaugural Rye Ancient Trails race in East Sussex was pretty hard on the soles in places, but it was a feast for the eyes and midrace nutrition hit the spot, too

and there was 500m of climb across the undulating route, my training technique, which I like to call The Last Chance Saloon Method, might not cut the mustard this time. She was right. As I munched on some delicious locally made biltong and got my breath back, it occurred to me that as much as we runners love to salivate over fantastic-looking trail races abroad (see the World’s Best Races supplement that’s free with this issue), there is plenty of gorgeously gnarly offroad stuff to be experienced here in Blighty. From there, the race became one of those sensory-assault experiences where the precise details escape your recall afterwards: you’re not quite sure which bits happened where: which aid station had the amazing bread-and-butter pudding

and which had the superb local apple juice; between which kilometres the zen-like stretch through cooling woodland was located; where exactly we’d run past the deer and the 12thcentury church; how many gates we’d passed through (35, it turns out); where Jeff, on marshal duty, had diplomatically clapped as I lurched past; and where, exactly, that large bloody climb had been in the final 5K or so. But I do know two things. One: my running style moved downwards through the gears from a bound to a lollop, then a waddle and a brief period of shuffling before finally settling into a stagger that saw me to the finish line on the playing fields at Rye Sports Centre. Two: as I lay on the grass with my bespoke Rye Skyline finisher’s medal around my

THE RUNDOWN Rye Ancient Trails (30km), East Sussex (2018 stats) First man: Andrew Donno, 2:20:24 First woman: Melanie Stemper, 2:32:36 Last finisher: 5:10:31 No of finishers: 136 (+ 105 in the 15km)

Finishing stats ● 2:00-2:59 24% ● 3:00-3:59 56% ● 4:00-4:59 18% ● 5hrs+ 2%

neck and a pint of free, cold beer from the Three Legs Brewing Company in my hand, I knew I’d been in a race, and that I’d loved every glute-jangling kilometre of it. My colleagues will tell you that, after over a decade at Runner’s World, I have an aversion to the phrase ‘by runners, for runners’ as a shorthand stamp of alleged quality, having read it more often than one man should reasonably be expected to in a lifetime. As I sat guzzling leftover bread-and-butter pudding and beer (it’s who you know), it occurred to me that this is an event to which that phrase can be applied without being either platitude or exaggeration. Go and do it; simple as that. This year’s race is on September 8. Visit ryeancienttrails.com

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FUNCHAL, MADEIRA

John Carroll visits the island of Madeira for a race like no other THE NIGHT BEFORE the Madeira Ecotrail race, the rain came down in such a torrent that I thought the entire island might sink under the weight of water. As we gathered on the seafront to await the bus that would take us to the late-morning start point, in the hills above the elegant capital city of Funchal, the rain was still pounding the island in a way that seemed personal. The bus turned out to be an open-topped vehicle, which meant it became very crowded downstairs, and steamy too. The bus seemed to hunker down and dig its wheels into the roads to take us up the steep hills to the start. There were four races to choose from in the Madeira Ecotrail – 80km, 40km, 25km and 15km. I chose the shortest, as I was in no way prepared for even 25km on mountainous trails around Madeira, an island seemingly purposebuilt for offroad running by rangy types who laugh at boulders. An autonomous region of Portugal, it lies about 600 miles southwest of 092 RUNNERSWORLD.COM/UK SEPTEMBER 2019

move. The weather can change fast around here and it can – and did – get awfully hot, awfully fast. The course, though mostly downhill for the first 8km, began with a cheeky little ascent, which took me by surprise. From there, though, we turned off the road and began to run along a series of levadas down to the city. Levadas are channels that carry irrigation water around the drier parts of the island. Narrow paths run alongside these marvels of engineering, and it was on these that we spent most of our running time. The paths were about a foot wide, perhaps a little more, and on one side was the flowing water, while on the other there was fencing, or a wall, or, here

and there, a drop onto the banana trees below. Between the paths we navigated a series of steps and for the first half of the course, it was down, down and more down, which was a real test for the knees. Because of the narrow walkways, passing someone was out of the question – unless the runner ahead was prepared to step over the water channel and lean against the side of a hill – and this restriction also meant slowing down was rarely an option. Occasionally the track would widen, at the end of a series of steps, and here it was safe to move aside or pass someone. These moments also gave us the time to enjoy the views of the rich green hills that rise behind the city. As it

P H OTO G R A P H S : J OÃO FA R I A , G E T T Y

HOT ON THE TRAIL

Lisbon and is lush, volcanic, rugged and beautiful in an I-woke-up-like-this kind of way. It’s also the birthplace of Cristiano Ronaldo, who some say thinks of himself in similar terms. The 15km begins at 355m above sea level, at the Pico dos Barcelos viewing point, which serves up wondrous panoramic views of the island. We reached it at about 10am, which meant we had almost an hour to kill before the race start. The organisers were still setting up, but given the atrocious weather over the previous hours, they could be forgiven. The clouds finally ran out of rain and just hung threateningly over us, possibly restocking. Rather than have to pull on my rain jacket on the move, I wore it from the start. Later, of course, I would have to take it off on the

The longer routes of the Madeira Ecotrail take you deep into the mountains and to the coast, while the short race presents its own challenges

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MADEIRA ECOTRAIL

happened, no one seemed bothered to blaze a trail; we were all in this together and the easygoing mood reflected that fact. At the halfway point, the route flattened out completely and then, for a blessed while, we were running on a wide walkway along the beach, with a welcome sea breeze cooling us down. This is where the race’s one fuel station was located; in fairness, there was nowhere else to set up. Respite over, we turned steeply up again. I looked up and all I could see were steps. I decided to begin counting – and hit well over 200. I passed one runner, who was leaning against the railings, both hands holding on tight as he tried to inhale all the air in the vicinity. He may still be there. From the steps we were back onto a levada. As my legs had begun to protest halfway up the steps, I tried to keep a decent distance from the runner ahead, so one slip didn’t

RACE

THE RUNDOWN Madeira Ecotrail (2018 results) First man: António Gonçalves, 1:10:36 First woman: Luisa Freitas, 1:18:20 Last finisher: 3:00:58 No of finishers: 176

Finishing stats ● 01:10-01:29: 13% ● 01:30-01:59: 44% ● 02:00-02:29: 34% ● 02:30-0:2:59:8% ● 03:00+ 1% Winner of the 80km finished in 9:49:32 (46 finishers) Winner of the 40km finished in 4:47 (74 finishers) Winner of the 25km finished in 2:34 (93 finishers)

bring down two people and because I didn’t fancy breathing down someone’s neck. It’s rude. And creepy. The final section took us along city pavements. I found myself running with a young woman, who pointed me in the right direction when I headed for the wrong side of the road. From there we tag-teamed: she took the lead and I followed slowly, then I moved up and she would take a breather. It worked well: I think I would have walked some of the way were it not for her, as the ups and downs had taken a toll. The last kilometre was along Funchal’s Avenida da

Arriaga, which is lined with jacaranda trees and outdoor restaurants. A few people looked up from their lunch and briefly clapped, in case someone important was passing. It felt like a standing ovation. I crossed the line with my temporary teammate, we shook hands and went our separate ways. Thank you, ponytailed stranger, whoever you were. Over a beer, I thought back on the event. I had a great feeling of satisfaction, thanks in part to the unique nature of the route. The 15km race is a one-off. It’s offroad, but it’s not really trail. It offered several

eye-opening views, but I knew the longer distances, which take in more of this gorgeous island, would offer a magnitude of beauty that makes people applaud. Even the short route is a considerable challenge, but it finishes in the middle of the coastal capital, where there is no shortage of places to celebrate. I finished my beer and, remembering my manners, I ordered a second. To toast my teammate, you understand. The Madeira Ecotrail takes place on October 26, madeira. ecotrail.com. For more info, visit madeiraallyear.com/en

THE LOWDOWN GE T THERE British Airways and Easyjet fly direct to the capital, Funchal, from UK airports from £140rtn STAY The comfortable, unassuming Hotel Madeira, in the heart of Funchal, is mere minutes from the start and finish lines. It’s an ideal base. Double room (with breakfast) from £70 per night. hotelmadeira.com E AT/DRINK The Golden Gate Cafe is an ideal place to watch the runners finish: goldengate.pt. Treat yourself to a postrace dinner at Armazem do Sal. Try the sumptuous shrimp risotto, €16 (£14.50). armazemdosal.com SEPTEMBER 2019 RUNNERSWORLD.COM/UK 093

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THE START LIST

Our selection of the best, fastest, toughest, quirkiest and most enjoyable UK races this month Causeway Coast Marathon Game of Thrones was a superb showcase for the beauty of Northern Ireland. It’s still relatively uncrowded, too – except, of course, at the Giant’s Causeway, which you’ll pass twice on this out-and-back route. As is often the case with runs featuring great scenery, there are plenty of big climbs. The marathon starts and ends within a kilometre of Bushmills, home of the world-renowned whiskey – that’s the postrace celebration sorted, then. Portballintrae, Co. Antrim, September 28, 26extreme.com

Conquer Crystal Palace There aren’t many races that give you close-up views of an ichthyosaurus, megalosaurus, iguanodon and other dinosaurs. The amazing (though not amazingly accurate) sculptures have been in Crystal Palace park since the mid-1850s. A 5K lap can be repeated up to four-and-a-bit times to complete a 5K, 10K, 15km or half marathon, and there are a few sneaky climbs to contend with along the way.

POLL Would you pay slightly more for adequate toilet numbers at races?

47% For the love of God, yes!

35% Maybe – depends how much.

18% No, I’m happy to, er, improvise.*

London, September 7, thefixevents.com

MAKING A SPLASH

Nuclear Blast If you’re considering this one, be prepared to get extraordinarily muddy and wet to the marrow. And leave your dignity at home. You can do as many laps of the 5K course as you want in two hours and there are over 30 obstacles to negotiate – teamwork is recommended to complete the run. There’s also a night-time option (Blackout) if you’d rather not see what you’re diving face-first into, and there’s a kids’ course for the junior mud-lovers. Brentwood, Essex, September 7, nuclear-races.co.uk

Dog Jog Maidstone 5K Generally speaking, dogs love to run, but they can’t just take to the roads anytime they want. That’s where Dog Jog comes in. The runs aren’t timed and there are no cut-off times, so it’s a great opportunity for [insert ridiculous name here] to hang out in Maidstone’s beautiful Mote Park. It’s life-affirming to see happy, well-exercised dogs and that’s what Dog Jog is all about. Maidstone, Kent, September 14, dogjog.co.uk

NATURE CALLS

Farnham Pilgrim Marathon

There are many obstacles in this race, but they are mostly provided by Mother Nature. The details are scant at present, but jumping, swimming, ropes, scrambling and running at least 22 miles (including to the peak of Snowdon) will be involved. The Vertical Kilometre is one of the obstacles; it involves 200m of ascent in just over a kilometre and is just as wonderful/awful as it sounds.

When pilgrims are involved, you can be assured that whatever is coming up is not going to be a walk in the park. This route partially follows the Pilgrim’s Way, which starts in Winchester and ends in Canterbury. It’s mostly offroad in the Surrey Hills between Farnham and Guildford,

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Farnham, Surrey, September 8, farnhampilgrim.org.uk

BATTLE CRY

The BBB10K

Rat Race Man v Mountain

Caernarfon, Gwynedd, September 7, ratracemanvsmountain.co.uk

so the pain of the ascents will be compensated to some degree by the beautiful countryside. For this tenth year of the race, the course is being run in the opposite direction and the race is being called a nohtaram.

Here’s an event that will also allow you to brush up on one of the most significant events in British history. This race ends at Battle Abbey, which is where the Battle of Hastings took place in 1066. The town of Battle grew up around the abbey, which was built by the victorious William the Conqueror on the order of Pope Alexander II to commemorate the

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START LIST loss of life – about 8,000 soldiers – at the battle and deaths later in the invasion. The race itself is an undulating but quick loop between Battle and Catsfield. Battle, East Sussex, September 1, bbb10k.co.uk

Richmond Runfest Kew Gardens 10K

Robin Hood 100

WATER FEATURES

Llyn Alwen Trail Run 11.5K The Alwen Reservoir is in north Wales and is therefore incredibly beautiful, but it’s east of Snowdonia and the big hills that attract all the tourists. This offroad event – on gravel, trails and fire roads – circumnavigates the reservoir and has fine views of Denbigh Moors to the north. There’s a canicross event, too.

There are loads of UK races held in stunning surroundings, but none quite like this. While the marathon and half marathon in this festival take place mostly along the Thames, the 10K never leaves the Royal Botanic Gardens. This, your only chance to run in Kew, allows you to plan your postrace visits to attractions such as the Treetop Walkway, the Palm House and the newly refurbished Temperate House. The fee for the race includes entry to the gardens for two adults and an unlimited number of kids, so you can bring a platoon of children to cheer you on and make a day of it.

This course is a 3.3-mile loop of Cannock Chase (heaven for birch tree lovers) and runners can decide how may laps they want to do. There’s a six-hour cut-off, so a marathon (eight laps) or half marathon (four) should be doable for most, despite the hilly terrain. There are no plastic cups, so bring your own container.

London, September 14-15, richmondrunfest.co.uk

Rugeley, Staffordshire, September 24, bigbearevents.net

Caernarfonshire, September 22, bespokefitnessandevents.co.uk

RACE

What’s the weirdest thing that’s ever happened to you during a race?

‘I saw a tortoise walking down the road during the Manchester Marathon and I’m pleased to say I

Channel your inner Kevin Costner (with a more convincing accent, no doubt) on this 100-mile ultra around Sherwood Forest. Navigational skills are not necessary – the route follows a canal until it reaches the forest and from there it’s well marked. Just keep an eye out for stray arrows and that dastardly Sheriff of Nottingham. Cut-off time is 30 hours. The route passes The Major Oak, a tree thought to be between 800 and 1,000 years old and where, legend has it, Robin Hood and his merry men slept. South Wheatley, Nottinghamshire, September 14, hobopace.co.uk

passed it!’

Birch Challenge

– Kathryn Purslow

‘Seeing a grim reaper standing at the side of the road during my first London Marathon. I panicked slightly and had to check that the guy running next to me

TAKE A PEAK

had seen it too.’ – Katie Bates

Peak District Challenge 2019 ‘Someone highWO R D S : S T E P H E N G L E N N O N . P H OTO G R A P H S : A N DY M C CA N D L I S H ( R AT R AC E ) * BA S E D O N A N O N L I N E R W P O L L W I T H 322 R E S P O N S E S

fiving the St John ambulance helper who was holding a handful of Vaseline at the time. Quite messy.’ – Peter Demick

This event offers five distances: 10, 25, 50 and 75km races and a 100km event that includes a rather terrifying 3,300m of ascent. Each distance has a cut-off time, but the one for the 10K is perhaps the most interesting. It starts at 6:07pm, which is precisely one hour before dusk. The climbing starts after the twokilometre point and total ascent in the 10K is 270m before you find your way back to Hathersage, after crossing a couple of rivers. Hathersage, Derbyshire, September 20-21, peak-district-challenge.com

RW ONLINE RACE LISTINGS

SIGHTS FOR SORE THIGHS

Glencoe Marathon It might sound like a pity to do a marathon that only goes to the base of Ben Nevis, but by the end of this, you’ll be glad that you don’t have to face any more inclines. You’ll tackle the Devil’s Staircase, and the devil doesn’t lend his name to things that are easy. The route then drops back to sea level before thrusting you into the splendid Mamores group of mountains. There aren’t many marathons in the UK with such a dramatic backdrop – here’s hoping the weather cooperates. Glencoe, Highland, September 8, glencoemarathon.co.uk

Thirsty for more? Simply go to runnersworld. com/uk/events, the UK’s most comprehensive race database, where you can search over 4,500 races by location, terrain, distance and more.

Stockport ‘Hatters’ Half Marathon This race starts at Edgeley Park, home of Stockport County FC, and follows the River Mersey westwards towards Northenden before looping around and finishing back in Edgeley. It begins and ends on road but mostly follows paths along the river. With a field of around 300, the Hatters is big enough to have some atmosphere but small enough to feel intimate. The race aims to raise funds to help secure the future of the club and to aid a local charity for homeless and disadvantaged people. Stockport, Greater Manchester, September 8, hattershalf.co.uk

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Runner’s Collection

RUNNING CARDS UK

Greetings cards and gifts for those mad about running. Good luck and congratulations cards for all race distances. Mugs, water bottles and unique prints ideal for birthdays, race celebrations and more. 10% discount code RWORLD. Expires 31/12/19. Follow us on Facebook, Twitter and Instagram @RunningCardsUK. www.runningcardsuk.com

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I’M A RUNNER

CHEMMY ALCOTT

THE OLYMPIC SKIER, 36, ON SLOGANS AND RUNNING WITH A 15-INCH NAIL IN HER LEG painful for the first 10 minutes of running. It’s fused into my ankle over time, which means I can’t run down hills – the ankle joint doesn’t flex to absorb the landing. It takes a while to loosen up, so I warm up with a yoga flow to increase my mobility. AS AN OLYMPIAN , all my training sessions were tracked – now I’m more organic. After 20 years of everything being monitored, now I just listen to my body. I have high levels of body awareness, so sometimes my aims change during a run. I might have planned a little jog, but if I feel better than I thought I would, I might end up running round the whole park. My only goal is getting what I want from the run, physically and mentally.

‘After 20 years of everything being monitored, now I just listen to my body’

SPOTIFY IS IDEAL FOR RUNNING MUSIC. I love the randomness

because I want to be surprised – I hate knowing what song is coming on next. So I’ll start off with Vampire Weekend because it gets me in the right mood, and then I let the app choose for me. It’s a great way to learn about new music. When Paul Oakenﬁeld’s Speed came up, I thought, ‘Gosh, that’s a great running track’ but then I had to stop running to see what it was! 098 RUNNERSWORLD.COM/UK SEPTEMBER 2019

I ALWAYS EAT OATS AFTER A RUN . I’ll have them with oat milk or almond milk, and a tablespoon of chocolate protein. That’s not my breakfast, though – breakfast is loads of eggs, salmon, vegetables and a green smoothie. Then I’ll eat oats when I get back from a run – unless it’s in the evening, because I don’t eat carbs after 3pm. MY TODDLER HAS A NEED FOR SPEED.

I run with him in a Mountain Buggy, which is fantastic because you can charge at any terrain. Babies love the rocking movement, but now my son’s two, he shouts, ‘Go faster!’ and he points at cyclists, screaming, ‘Overtake!’ My ego struggles because I know I can’t keep up the pace. MY RIGHT LEG WILL ALWAYS BE BROKEN . I have a 15-inch metal nail

down the bone marrow and it’s

Chemmy Alcott is a BBC presenter and Motherhood podcaster @chemmyski

I LOVE AN INSPIRATIONAL SLOGAN . I used to run in anything, but I’ve noticed that my conﬁdence improves when I’m wearing functional kit. I like to feel athletic and I’m going through a Lululemon phase at the moment. I love T-shirts that say things like, ‘Woman Up’ because I’ve got to raise my game if that’s written on my chest. Even though I can’t see it, it inspires me, because I know I have to ‘woman up’ and really go for it!

I N T E R V I E W: S A M A N T H A R E A . P H OTO G R A P H : DAV I D TOW N H I L L

I WAS HEAVILY PREGNANT when I did the Santa Run, so I actually looked like Santa. I waddled to the ﬁnish line and got a massive round of applause – it was lovely. When you’re dressed as Santa, you talk to each other; you’ve got that connection, so you’re not just doing a sport, you’re socialising as well. That’s why I loved events like The Color Run and the Superhero Run. I did that with my best buddy and we both went as Wonder Woman, although the outﬁt was a little risqué for running!

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WO R D S : R H A LO U A L L E R H A N D

Look much further afield for your next big race adventure – there’s a whole world out there and these days, praise be, you can run most of it Welcome to our annual selection of the greatest destination races in the world. From the short to the ultra-long, from sea-level to high-altitude, they ’re all stunningly beautiful, thrillingly exciting, wonderfully s p i r i t u a l , t r u l y bru t a l or, in som e ca ses, al l fou r. It ’s not an exhaustive list (there are 50 entries and we do n ’t i n c l u d e t he Ma rathon Maj ors, as their quality is already well established), but one of the gre at t h i n g s a bo u t o u r sport i s tha t it ’s g row in g a l l t h e t im e a n d t h e d e m a n d fo r ne we r, more c ha l l en gi n g, scenic, far-flung or exciting events is being met by i m ag i n a t i ve ra ce o rg a ni sers from a l l over the worl d who have designed events that have to be run to be believed. The only thing that ’s stopping you from ge t t i n g o ut the re a n d expe ri en cin g it a l l i s you r i m ag i n a t i o n – an d yo u r b an k b al an ce ( b u t l et ’s n ot t h i nk a bo u t t ha t r ig h t now) . Hap py pl a n n in g !

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Á TJ A N W I L D ISLANDS FESTIVAL Head to the Faroe Islands for this fiveday running (and music) festival, tackling some of the islands’ more technical terrain, including steep ascents, descents, and exposed mountain ridges. On the 60km, 42km or 13km routes you run along ancient trails, sheep paths and boggy, uneven terrain and through picturesque villages, before returning to base camp to enjoy adventure sports in an exquisite setting. September 4-8, atjanwildislands.com

P H OTO G R A P H : DAV I D A LTA B E V

EMPIRE STATE BUILDING RUN-UP As every runner on the planet will attest, it doesn’t matter how fit you are, you still lose your breath when you walk up the stairs – it’s a law, or something – which makes tower running tough even on the best of us. This one features a whopping 1,576 steps. The good news? Using the handrails is allowed, so get working on your upper body strength and your cornering technique. The views of New York City from the top are truly spectacular. May 2020 (date tbc), esbnyc.com

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← KAUAI HALF MARATHON

VOLCANO MARATHON

CHINA COAST MARATHON

A point-to-point marathon starting in Recreio, west of the centre, and finishing in Flamengo, this exhilarating race heads through the heart of Brazil’s stunning coastal city, offering views of the Atlantic Ocean on one side and the Serra do Mar mountains on the other. Add to that the carnival-inspired crowds – more than 100,000 people turn out to watch – and thrilling final stretch and you’re guaranteed to have a ball. And maybe a caipirinha.

If you’ve always harboured a desire to be an astronaut, this otherworldly race across the Atacama Desert in Chile will appeal. In the driest non-polar place on earth (the Dry Valleys of Antarctica take top spot), and beginning at an altitude of almost 5,000m, you’ll run over sand dunes and through surreal, lunar-like landscapes bathed in red, pink and gold, with volcanoes in the distance. Temperatures reach an energy-sapping 30C so don’t forget your hydration pack.

September 1,

June 2020 (date tbc),

November 5, 2020,

January 2020 (date tbc),

thekauaimarathon.com

maratonadorio.com

volcanomarathon.com

avohk.org

Kauai, part of the Hawaiian archipelago, is not named ‘the garden isle’ for nothing. Combine running with a little rest and relaxation in a place for which the word ‘paradise’ seems fitting. Starting on the south shore of Kauai, you’ll run along the pristine coastline, soaking up views of the island’s beaches, volcanic peaks and tropical rainforests, before returning to Poipu Beach. Afterwards, visit Waimea Canyon, nicknamed the Grand Canyon of the Pacific.

RIO DE JANEIRO CITY MARATHON

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This two-lap marathon takes in the sights and sounds of Hong Kong, starting and finishing in Pak Tam Chung. Described by marathon great Ron Hill as the toughest marathon he’s ever run (he won the inaugural event in 1981), it’s a hilly course but that at least means you get some stunning views. The record on the current course, 2:38:44, was set back in 1989 by Kevin Ball, which is a good indication of what you can expect.

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← MIDNIGHT SUN MARATHON

SARAJEVO HALF MARATHON

The city of Tromso, Norway, is located within the Arctic Circle, meaning this event provides an opportunity to race at night in the discombobulating constant daylight of the Arctic summer. The start gun goes off at 8.30pm, but due to the endless sunshine you can expect to lose all sense of time as you race throughout the night, enjoying fjords, mountain vistas and dramatic seascapes along the way. You may want to work on your sleep patterns.

The route through the capital city of Bosnia and Herzegovina is reassuringly fast and flat, but it also delivers the goods on the scenic front – you’ll be surrounded on all sides by the Dinaric Alps framing the historic landmarks of this grand city, including Ottoman, Habsburg and Yugoslav buildings, bridges over the Miljacka river, the old town and the Kosevo Olympic Stadium. Live music along the route adds to the lively atmosphere.

6-8 September,

June 2020 (date tbc),

September 15,

December 8,

ladakhmarathon.com

msm.no

sarajevomarathon.ba

cambodia-events.org

P H OTO G R A P H : M A R I U S H A N S E N TA B E V

LADAKH MARATHON Literally ‘the land of high passes’, Ladakh is located in the western Himalayas in the far north of India. At 3,000m above sea level, it’s worth arriving a week early so you can acclimatise before tackling India’s highest race, but once you’ve experienced the arid mountains, stupas (dome-like structures), fluttering prayer flags and the culture, you won’t want to leave. Feeling bold? Try the Khardung La Challenge (72km), the highest ultra in the world, which is held the same weekend.

ANGKOR WAT INTERNATIONAL HALF MARATHON One of southeast Asia’s most precious archaeological sites, Angkor Wat is so magnificent that it’s on the Cambodian national flag. With temple grounds and remains from the Khmer Empire dating back to the 9th century along the race route, you’ll soon see why it is so revered. This is a charity event, with the funds helping landmine victims with rehabilitation, as well as education and healthcare programmes.

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P H OTO G R A P H : M A R K K E L LY

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CONNEMARATHON You couldn’t pick a better way to get a snapshot of the beauty of Ireland’s glorious west coast. Whether you choose the half marathon, marathon or the 39.3-mile ultra event, you’ll get the chance to feast your eyes on some of the most wild, rugged, raw and wonderfully lifeaffirming landscapes you could hope to see. If you don’t fancy the postrace shindig, head to Galway, one of Ireland’s liveliest cities. Start at the top of Shop Street and work your way down. April 19, 2020, connemarathon.com

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MONTANE YUKON A R C T I C U LT R A We’re adding this for the cold-blooded among you and because it seems amazing to us that humans choose to do this kind of thing. With distances of 300, 100 and 26.2 miles, temperatures plummeting to -40C and 430 miles of relentless snow to contend with, this race across Canada’s forbidding Arctic tundra will push you to the edge, physically and mentally. Normal thermal running kit simply will not cut it for this one. Jan 30-Feb 7, 2020, arcticultra.de

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L A U LT R A (THE HIGH) Billed as the world’s cruellest ultramarathon, with up to 6,000m of climb over 333km and a 72-hour cut-off, this absolute beast in the Himalayas redefines the limits of human endurance. The risk of altitude sickness and oxygen shortage, as well as the hardto-believe weather fluctuations (40C to -12C in six hours, for example) add to the drama. Be warned – only 72 runners have completed this punishing race. Does that tempt you or warn you off? August 17, laultra.in

VICTORIA FALLS MARATHON This is one of the few races in the world that crosses an international border. Starting in Zimbabwe, you’ll run across the famous Victoria Falls bridge into Zambia, enjoying unparalleled views of the Zambezi river as you go. The spectacular route also takes in the Zambezi National Park, which is packed with big game, including elephants, buffaloes lions and leopards. Zebras and giraffes may also wander by, but will offer little in the way of support. July 2020 (date tbc), vicfallsmarathon.com

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L A V A R E D O U LT R A

SPARTATHLON

EC O TRAIL DE PARIS

With an 11pm start, almost 6,000m of gruelling ascent and a 30-hour cut-off to contend with (the average finish time is 23 hours), you will have to live and breathe ultrarunning just to get to the start line of this 120km race across the Dolomites, in northeastern Italy. And what do you get for your effort? Woodland that seems even more enchantingly magical in low light, emeraldcoloured lakes and towering, jagged peaks to nourish the soul.

One of the first – and still among the toughest – ultra races in the world – only 40 per cent of the field typically finish this 246km single-stage race along roads, trails and footpaths from Athens to Sparta. Speed (and incredible endurance) is of the essence, with minimal support and a spicy 36-hour cut-off. Yiannis Kouros, the winner of the first run, in 1983, still holds the course record, a remarkable 20:25:00. His motto? ‘When other people get tired, they stop. I don’t.’

A ‘trail’ festival with a difference – it’s held in an urban metropolis, albeit one of the most beautiful cities in the world. With over 6,000 runners entering the four events on offer (18/30/45/80km options as well as a race up the Eiffel Tower), this popular event has something for everyone. As the name suggests, the focus of the race is on environmental awareness, so bring your own water cup and get ready to run the secret trails of the City of Light.

June 2020 (date tbc),

September 27-28,

March 2020 (date tbc),

A singletrack 42km and 100km ultra starting at sunrise on the shores of Lake Hovsgol in northern Mongolia. You’ll run through moss-laden forests, windblown lowlands, rocky mountain passes, river valleys and fields of wildflowers, aiming to finish before sunset. Look out for camels, yak herds, ibex, ovoos (traditional monuments linked to the cult of mountains and sky) and yurts in this breathtaking, unspoilt land that needs to be seen to be believed.

ultratrail.it

spartathlon.gr

paris.ecotrail.com

August 7, ms2s.dk

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P H OTO G R A P H : P E T E R T R O E S T

MONGOLIA SUNRISE TO SUNSET

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ACHILL HALF MARATHON

SATARA HILL HALF MARATHON

Achill is an island just off County Mayo in the west of Ireland. It’s just about as far west as you can go in Europe without getting your feet wet in the Atlantic – which makes it every bit as wild and windswept as you might imagine. This gorgeous race follows a mixture of country roads and picturesque portions of coastline through rugged mountains and rolling hills, and along craggy cliffs, with charming views of Camport Bay along the southern side. July 2020 (date tbc),

Starting at 678m above sea level, the route for this out-and-back race held in the western Indian city of Satara is almost entirely uphill until the halfway mark (indeed, walking is suggested for some of the more vertically aligned sections). It’s a tough course but the views are captivating: highlights include a series of waterfalls and the Kaas Plateau – a UNESCO World Heritage Site packed with wild flowers in a riot of colours. Set your alarm: the race starts at 6am.

achillmarathon.com

August 25, shhm.co.in

THE LAUGAVEGUR TRAIL

SEVILLE MARATHON

Come prepared for all four seasons and constantly changing terrain on this trail ultra, staged in the southern highlands of Iceland. The 55km route is the perfect opportunity to race through an otherworldly landscape. From the lava fields at Landmannalaugar, the route goes up and down hills flanked by volcanic-rock mountains. Other treats on the route include geothermal hot springs, testing descents and icy rivers, which you have to cross the hard way.

Thanks to a new and improved route that doesn’t rise more than 10 metres above sea level, Seville is the flattest marathon in Europe. With temperatures in winter (such as it is) hovering around 15C and plenty of sights to enjoy – including the stunning bell tower of the Cathedral of St Mary of the See; La Maestranza, a 12,000-capacity bullring; and several renaissance plazas – it’s a destination race that’s only a couple of hours from the UK. No excuses.

July 2020 (date tbc),

February 23, 2020,

laugavegshlaup.is

zurichmaratonsevilla.es

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GRAN TRAIL COURMAYEUR Starting in Italy’s highest village, at the foot of Mont Blanc, this monster race (105km) is held in off-season ski territory and comes with its fair share of ascent – almost 7,000m of climb, so prepare to go up and then up some more, not forgetting that what goes up must come down (eventually). Panoramic alpine views will ease the pain. You could also opt for the 55km or 30km distances to whet your appetite for the big one. July 2020 (date tbc), gtcourmayeur.com

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P H OTO G R A P H : T I M BA R D S L E Y-S M I T H

QUEENSTOWN MARATHON The panoramic views of the Crown and Remarkable mountain ranges rising sharply from the shores of Lake Wakatipu are out of this world on the route of this marathon, on New Zealand’s south island, so it’s worth the journey just to experience them. The unexpectedly flat, 70 per cent trail route is also something of a selling point. Many scenes in the Lord of the Rings trilogy were filmed here, but do resist the urge to say something is ‘precious’. November 16, queenstown-marathon.co.nz

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P H OTO G R A P H : G I L A D K AVA L E R C H I K

← RUN CATALINA ISLAND

TEL AVIV MARATHON

Santa Catalina is a popular tourist island just off the coast of California. There’s a half marathon or 10K and both allow you the chance to lap up the region’s rugged coastline, sweeping valleys, rocky hillsides and plateaus covered in island scrub oak trees. The island is home to several animal species found nowhere else in the world and, strange as it might seem, this is also bison country: there are 150 of these magnificent beasts roaming free, so you never know…

The whole of this Israeli coastal city comes alive on race day and the streets are packed not just with runners (of which there were over 25,000 across the 10K, half marathon and marathon this year) but also with excited crowds, who love to come out on race day and whip up a carnival atmosphere. You’ll run alongside the beach, including through the historic town of Jaffa, in picture-perfect weather, before joining the nonstop after-party.

November 16,

February 28, 2020,

July 2020 (date tbc),

October 13,

runcatalina.com

tlvmarathon.co.il

motivrunning.com

cometogalapagos.com

NAPA VALLEY TO SONOMA HALF Staged in the heart of the Sonoma Valley region in California, this race features a fast and scenic route in the heart of wine country (the area is known as the birthplace of the California wine industry). Enjoy running along trails and tranquil country roads, and through vineyards – possibly in cooling morning fog – before a party finish in the sunshine at the historic Sonoma Plaza, the largest plaza in the Golden State and a National Historic Landmark.

G ALAPAGOS MARATHON If the majesty of the natural world on a volcanic archipelago in the Pacific Ocean isn’t enough to persuade you to enter this singular race, the altruistic element just might. Every international runner sponsors a local by paying their entrance fee and sending them running kit. Each runner has a caddy/ driver, who stays ahead to provide hydration. The race is so popular, it’s held twice a year. Entry includes a 10-day tour of the islands August 4 and

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SEOUL MARATHON The oldest marathon in Asia – it was first run in 1931 – features one of the flattest and fastest routes on the international running calendar. But if PBs are not the reason you run, it also provides a fantastic opportunity to explore the eye-popping capital of South Korea, a sprawling metropolis where skyscrapers and subways compete with temples, palaces, markets and grand Buddhist temples for your attention. The finish in the Olympic stadium is thrilling. March 2020 (date tbc), seoul-marathon.kr

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CAPPADOCIA U LT R A T R A I L Cappadocia, a semiarid region in central Turkey that looks curiously like a sci-fi film set, is best known for the honeycombed rock formations – cones, pillars and chimneys – scattered across its landscape. The race features a tough but rewarding 119km route (there are also 63km and 38km options) through the hills and valleys of this UNESCO World Heritage Site, which is also packed with ancient volcanoes and other wonders from another time. October 9-20, cappadociaultratrail.com

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PATAGONIA INTERNATIONAL MARATHON With pillars of granite and ice towering 2,500m above the route, sparkling lakes, epic skies and dense forest, the backdrop to this race staged in the majestic Torres del Paine National Park in Chile is a sight to behold with eyes wide and jaw dropped. However, the weather in the Patagonian spring ranges from 10C down to 1C and the wind will also be a constant companion, so make sure you dress for the occasion. But what an occasion! September 7, marathontours.com

P H OTO G R A P H : PAT R I C I A A I N O L M A N S I L L A

TORSHAVN MARATHON The Faroe Islands, part of the Kingdom of Denmark, are a self-governed archipelago made up of mountains, waterfalls, rocky coastlines and lush heathlands in the North Atlantic (about 200 miles northwest of the Shetlands), with 18 main islands. You’ll run two road laps of the capital, Torshavn, taking in colourful wooden houses, impossibly green mountains and a fjord, but don’t be fooled by the chocolate-box sights – get some hill training in. June 2020 (date tbc), torshavnmarathon.com

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ROVANIEMI ARCTIC WINTER RACES

BRASOV INTERNATIONAL MARATHON

TAHITI-MOOREA

INTERNATIONAL MARATHON DE MARRAKECH

The handsome, lively Transylvanian city of Brasov, two hours from Bucharest, is well worth a visit, which adds to the appeal of this marathon. The route takes in Saxon walls and bastions, the Gothic Black Church and plenty of brooding medieval architecture, all beneath the shadow of the Carpathian Mountains. After the race, treat yourself to a meal in one of the city’s fine restaurants and make the most of its bohemian nightlife.

Palm-lined beaches and cerulean-blue seas surrounded by impossibly green mountains, and aid stations loaded with tropical fruits, make this marathon something of a beautiful secret – just 40 of the 678 finishers last year came from abroad. Be prepared for the ferocious Polynesian sun (run on the spot in the gym sauna to acclimatise?), but you will soon recover – perhaps in a hammock slung between palm trees, rocking gently in the warm breeze.

February 14-19, 2020,

April 2020 (date tbc),

March 2020, (date tbc),

January 26, 2020,

rovaniemi150.com

brasovmarathon.ro

mooreamarathon.com

marathon-marrakech.com

Representing what must surely be close to the pinnacle of human endurance, this race takes those fit – and bonkers – enough into the Arctic Circle around Lapland’s main city, Rovaniemi. There you’ll complete either 66km, 150km or 300km in sub-zero temperatures across frozen lakes, icy roads and through forests, carrying all your kit on your back. Expect thigh-high snow drifts, occasional whiteouts and the experience of a lifetime.

With its bustling souks, long stretches of delightfully flat roads, overhanging olive trees, temperate climate, occasional camel sightings and the glorious Atlas Mountains in the distance, Marrakech in Morocco is an electrifying place to run a marathon. Watch out for the mopeds that occasionally find their way onto the course. Marrakech can be fantastically hot, but the average January temperature is a manageable 19C.

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WORLD’S BEST RACES

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OMAN BY UTMB Not content with hosting one of the most revered events in the world of mountain running, the crew behind UTMB (Ultra Trail du Mont Blanc) have raised the stakes by launching a 170km ultra traversing some of the most inhospitable mountain terrain on earth, in the Sultanate of Oman. Following ancient paths, cliffside trails and tackling 10,400m of ascent, runners will clamber into the Al Hajar Mountains, the highest range in the eastern Arabian Peninsula. 28-30 November, omanbyutmb.com

P H OTO G R A P H : F R A N C K O D D O U X

TRANSGRANCANARIA Make no mistake, this is a brute: 265km and around 17,000m of climb, but if that is too much to ask, there are other distances (from 128km down to 17km), and each offers cracking views of Gran Canaria, the third-largest of the Canary Islands. The routes had yet to be finalised at the time of going to press, but you can be sure the trails will be technical, the cliff faces will be jagged and the ascents will be, shall we say, challenging. Yes, let’s say that and leave it there. February 2020 (date tbc), transgrancanaria.net

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WORLD’S BEST RACES

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BAGAN TEMPLE HALF Home to over 2,000 Buddhist temples, Myanmar (formerly Burma) is a dazzling location for a race. The route takes you through the plains of Bagan, in the centre of the country, offering views of historic temples and sacred pagodas that peek up through the trees. As you pass remote villages you’ll share the track with farmers, goat herds and ox-driven carts. Keep your eyes peeled for hot air balloons floating on the breeze. November 23, bagan-templemarathon.com

P H OTO G R A P H : K L AU S S L E T T I N G /A L BAT R O S T R AV E L

ÖTILLÖ SWIMRUN WORLD CHAMPIONSHIP The sport of swimrun started as a late-night bet between four drunk Swedes over who would be fastest across the Stockholm archipelago. There are now swimrun races around the globe but this is the original. It features 46 transitions, 24 islands and 75km of open-water swimming and running across Stockholm’s islets. Participants must navigate rocky trails, choppy waters and extreme temperatures, all while tethered to a (presumably willing) swim/run mate. September 2, otilloswimrun.com

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NIESEN STAIRWAY RUN

COLOMBO MARATHON

The virtiginous staircase up the face of Mount Niesen in Switzerland is usually closed to the public, but on one very special day every June it opens for the world’s longest single-staircase race, giving you a great chance to put your glutes to the ultimate test up 11,674 steps, a distance of 3.4km with a fierce 1,669m of ascent. You’ll enjoy breathtaking views of the Bernese Oberland region – green pastures, lush woodland and pristine snowy alps.

If sandy-white beaches, palm trees floating in the breeze and tropical terrain are your thing, you’ll love this popular race in the capital of Sri Lanka, but be warned: the challenge of running through bustling city streets in brutal heat should not be underestimated. Recovering on a sun lounger by the warm Indian Ocean should sweeten the pill. Three quarters of the race is along a coastal route so you’ll have an almost constant confirmation of the beauty of the event.

June 2020 (date tbc),

October 6,

niesen.ch

srilankamarathon.org

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AUSTRALIAN OUTBACK MARATHON

KHAO YAI TRAIL MARATHON

Go walkabout in the outback in the shadow of Uluru, Australia’s best-known natural landmark. The massive sandstone monolith that dominates the race is sacred to the Aboriginal people in the area and they prefer if people do not climb it. While it is certainly a sight to behold, the red-hued landscape is equally formidable. The terrain is dusty trails, dry shrubs and dunes. If Crocodile Dundee did marathons... July 2020 (date tbc),

If you’ve seen Danny Boyle’s film The Beach, which starred a young Leonardo DiCaprio, you might be familiar with the sheer perfection of Khao Yai National Park, where the leapfrom-a-waterfall scene was filmed. The race is held here on a mixture of sand roads, singletrack and steep slopes. Expect panoramic views of the tropical landscape while chattering exotic birds and monkeys fill the trees along the race route.

australianoutback

November 3,

marathon.com

tigerbalmtrail.com

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WORLD’S BEST RACES

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TWO OCEANS

ESCAPE FROM THE JUNGLE MARATHON

ATHENS MARATHON

SQUAMISH 50

The organisers of the Jungle Marathon have a new challenge on offer. After six days of intensive survival training with Special Forces instructors, you will be dropped into the jungle in Belize, Central America, with a compass, map, your kit and a welldeveloped sense of survival. From there, you’ll have six days to cover 200km through swamps and dense forest teeming with predators. For safety, each team will be followed by a highly trained instructor.

Once you’ve ticked off the six Marathon Majors, try the original marathon. The story goes that in 490BC Pheidippides died after sprinting this hilly route from Marathon to Athens. But you need not worry (he had apparently run 150 miles in the previous two days); instead, you will feel like a champion when you reach the finish in the Panathenaic Stadium, which hosted the opening and closing ceremonies of the first modern Olympics in 1896.

This 50-mile race is a tough but deeply rewarding trail experience in a setting that will make you feel like you’re running through the set of Romancing the Stone (millennials, ask your parents). The town of Squamish is a mere 45 minutes north of Vancouver, Canada, and the race features 90 per cent singletrack running and more than 3,500m of elevation, and is topped off with some truly awe-inspiring snowy peaks that are guaranteed to set your soul on fire.

April 11, 2020,

March 2-7, 2020,

November 10,

August 17-18,

twooceansmarathon.org.za

junglemarathon.uk

athensauthenticmarathon.gr

squamish50.com

A challenging route with spectacular views of both the Indian and Atlantic Oceans plus some wildly enthusiastic crowd support, this race around the Cape Peninsula in South Africa has it all. Choose from the 56km or 21km options and ditch your negative-split dreams in favour of some serious hill work in the second half. With more than 16,000 participants, the half marathon is South Africa’s biggest. Shorter events take place the day before.

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WORLD’S BEST RACES

HALONG BAY HERITAGE MARATHON An out-and-back coastal race around the UNESCO World Heritage Site of Halong Bay in north Vietnam, this is a unique opportunity to run across the Bai Chay Bridge. At 1.1km, it’s the longest single-span bridge in Southeast Asia. You also get to soak up sublime views of the bay itself, including its towering limestone islands (of which there are a staggering 775 in just 129 square miles) and fishing villages along the way. There is also a half marathon. November 24, halongmarathon.com

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P H OTO G R A P H : C H R I S TO P H E A N G OT

MONTREUX TRAIL FESTIVAL The striking alpine backdrop is not the central feature of this event by Lake Geneva, Switzerland. Freddie Mercury lived in Montreux, on the eastern shore of the lake, and the residents made him one of their own, erecting a lakeside statue in his honour. So expect a rock-opera influence at this offroad running festival, with artists performing hit songs along the route – and there is a Queenthemed after-party. The main event is a 55km race. July 2020 (date tbc), montreux-trail.ch

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