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THE COMPLETE GUIDE TO

TRAIL RUNNING TRAILRUNNING Make h c t i w s the d a o r from il! to tra Best trail gear Nutrition for long runs How to handle hills Over 100 trail races

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THE COMPLETE GUIDE TO TRAIL RUNNING

INSIDE GET STARTED 6 | A note from the editors 7 | Meet our experts 8 | Start trail running today Why you should go off-road 10 | Scenic trails Stunning images to tempt you

TRAIL RUNNING BASICS 18 | Not as tough as you think Ease yourself into trail running 20 | Going green Why trail running benefits emotional health

22 | Make the switch with the right kit What you need to stay fresh on the trails 24 | Off the beaten track Make sure you know the countryside code 26 | Golden rules of trail running Must-know tips to keep you safe and free from injury 28 | Learn to love the trails The true appeal of trail running 32 | Urban trails City dwellers are never far away from trails

TRAIL FITNESS 36 | The art of hill running Easy ways to tackle those hills 38 | Speed up downhill It’s all in the technique 40 | Reduce your injury risk Why trail running is less harmful 42 | Be safe on the trails Ten ways to stay safe off-road 44 | Stretch yourself Best stretches for trail runners 46 | Strengthen your core It’ll benefit your trail running 48 | Plyometric exercises Boost your speed and energy with these dynamic moves 52 | Be more agile Easy ways to limber up

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C O N T E N TS

54 | Balancing act Improve your balance

88 | Off-road at night Calling all night owls

56 | Your own trail workout Who needs to hit the gym?

90 | It’s a dog’s life Hit the trails with Fido

58 | Your first challenge Sign up for a trail race

94 | Felling in love Why fell running is so much fun

TRAINING PLANS

98 | Best urban trail events Love city life? You don’t have to leave it behind

60 | Half-marathon trail plan for beginners

INJURY PREVENTION 62 | Half-marathon trail plan for improvers 64 | Marathon trail plan for beginners 65 | Marathon trail plan for improvers 66 | Marathon trail plan for experienced runners

TRAIL EVENTS & RACES 70 | Trail races to tackle in 2013 Find your next event here!

102 | Look after your knees And they’ll look after you 104 | Protect your feet They take a battering, you know 106 | Beat back pain It’s easier than you think 108 | Shin moan What to do about it 110 | Hamstrings hurting?

How to beat injuries

KIT YOURSELF OUT

76 | Mountain marathons One amazing race to inspire you

114 | Trail shoe guide What you need to know

78 | South Downs Way Jody Raynsford needed all his energy for this race

118 | Put a sock on it Roundup of best socks

80 | Marathon du Vin Wine and running, combined!

We kid you not

120 | Best backpacks Lightweight and handy – they’re all here

82 | ‘I did an ultra race’ One busy mum’s amazing story

122 | Tops of the world Technical tops to keep you warm and dry

86 | Your first mountain marathon What you need to know

124 | Eyeing you up Best sunglasses for trail running

126 | Accessorise yourself Hats, gloves and other good stuff 128 | Jacket required We test some of the best 130 | Gadget guide Modern technology: it’s useful!

132 | Torches tested Light up the night trails

NUTRITION 136 | Go-faster food The carbs that will help you run further 138 | Healthy recipes Boost your energy and protect yourself with these dishes 144 | Hydration foundation When and how much to drink 146 | Guide to energy gels All the info you need

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EDITORS’ NOTE

OFF WE GO

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elcome to the world of off-road running! It’s often said that the easiest thing about running is the fact that all you need to do is to pull on your shoes and head out the back door. And it’s true. Running’s accessibility is unrivalled by any other method of getting fitter. But as runners, we all know that once we’ve been bitten by the bug, our sense of adventure will soon have us seeking out new places to run.

A runner can walk or drive past a field or wood and wonder what the potential route through that area might look like, while a non-runner may simply admire the view.

Getting off paved routes and heading for trails and tracks brings a new dimension to our running, and it is a side of the sport that is growing fast.

Trail running can take you from a park near your home to the peak of a mountain halfway round the world.

This bumper guide to all things off-road, brought to you by the people from Men’s Running and Women’s Running magazines, explores every aspect of trail running, from advice for beginners to tips for those who are ready to take their running adventures to the next level.

In the pages that follow, you’ll find training plans for trail races, workouts to get you trail tough, tales from runners who have tackled off-road events and a host of suggestions for the gear you need to run on the rough stuff.

So, if you want to spice up your running regime with a dose of the great outdoors, join us as we take you inside the Trail Zone. Enjoy!

Danny Coyle & Christina Macdonald

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MEET THE TEAM

EDITOR DANNY COYLE danny.coyle@wildbunchmedia.co.uk 020 8996 5089

EXPERT PANEL NICK ANDERSON Nick is coaching editor of Men’s Running and has been running for more than 25 years. He has been a GB coach for over 15 of those years. His life is running and helping others to achieve their goals.

He designs training plans and delivers coaching for every level of runner. See page 60 for his training plans specific to trail marathons and half marathons.

LISA JACKSON Lisa is a clinical hypnotherapist, and author of Running Made Easy and Adore Yourself Slim.

A fitness-phobe until the age of 30, she has since run over 30 marathons, two ultra marathons (including the Comrades Marathon in South Africa) and completed five triathlons. Lisa’s plan is to join the 100 Marathon Club.

See quiet-medicine.co.uk and adoreyourselfslim.com.

ANNE MARIE LATEGAN Anne-Marie has a BSc Hons in Human Movement Science & Rehabilitation. She specialises in functional training, body sculpting, sports and orthopaedic rehabilitation.

She has run marathons and half marathons, and has also completed a trail ultra marathon, the White Cliffs Ultra, which you can read about on page 82.

DAVE TAYLOR Dave Taylor is an experienced competitive fell runner, having won both individual and team medals in British and English Fell Running Championships.

He holds the Mountain Leader Award, British Orienteering L1 coach and the UK Athletics Leadership in Running Fitness Award. He offers guided offroad running and navigation training. Visit his website at fellrunningguide.co.uk.

CONTRIBUTORS Jeff Archer, Claire Chamberlain, Alison Hamlett, Anne-Marie Lategan, Stuart Mailer, Jody Raynsford, Hazel Sillver, Lucy Szymonski.

Cover photo: Eddie Macdonald. Cover styling: Nikki Ahmed. Cover models: Aitor Manuel Alonso, W Athletic, Tess Montgomery, MOT Models. Images: thinkstockphotos.co.uk, Eddie Macdonald. Workout illustrations: Peter Liddiard, Sudden Impact.

EDITORIAL DIRECTOR CHRISTINA MACDONALD chris.macdonald@wildbunchmedia.co.uk 020 8996 5135 ART DIRECTOR PIO BLANCO pio.blanco@wildbunchmedia.co.uk DESIGN GRAHAM TAYLOR mister.g.taylor@gmail.com GEAR EDITOR ROB MCGARR SUB-EDITOR JON EDWARDS COMMERCIAL DIRECTOR ALLAN PATTISON allan.pattison@wildbunchmedia.co.uk 020 8996 5058 SALES EXECUTIVE RHIANNON MATTHEWS rhiannon.matthews@wildbunchmedia.co.uk 020 8996 5090 CIRCULATION & MARKETING MANAGER HELEN KNIGHT helen.knight@wildbunchmedia.co.uk DIRECTOR KEVIN MCCORMICK kevin.mccormick@wildbunchmedia.co.uk DIRECTOR NICK TROOP nick.troop@wildbunchmedia.co.uk PUBLISHED BY WILD BUNCH MEDIA LTD 1st Floor, Gable House 18-24 Turnham Green Terrace London W4 1QP PRINTED BY WILLIAM GIBBONS 01902 730011 DISTRIBUTION BY MARKETFORCE UK LTD, Blue Fin Building, 110 Southwark Street London SE1 0SU Tel: 020 3148 3300 No part of this magazine may be copied, reproduced or stored in a retrieval system without the prior written permission of the publisher.

Trail Zone is published in the UK by Wild Bunch Media Ltd. @ Wild Bunch Media Ltd 2013.

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START TRAIL RUNNING TODAY! OFF-ROAD RUNNING IS GREAT FUN, BUT MAKE SURE YOU DRESS RIGHT, KNOW WHERE YOU’RE GOING AND ENJOY GETTING DIRTY

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BASICS

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f you’re accustomed to running on the road or a treadmill, hitting the trails may be a daunting prospect, but it doesn’t have to be. But first, be ready: here’s what you should think about before you start.

01 CHECK YOUR ROUTE If you’re used to following familiar park routes or pathways, you’ll need to get used to planning your trail routes and staying focused while you run – so you don’t go off-track. Navigating trail routes is easy, provided you have a plan and leave plenty of time for orientating yourself along the way.

02 KIT YOURSELF OUT If you mostly run on treadmills you will need to invest in trail-running shoes – it’s possible (though unlikely) that the running shoes you use on roads will provide you with sufficient support when you head off-road.

You’ll also need to dress for – often changeable – weather conditions, so wear layers of varying thickness that

bar, whatever you find is easiest to carry and consume.

04 DON’T FORGET THE SUNSCREEN Regardless of the time of year, it’s a good idea to use sunscreen. Some trails are very exposed and the sun’s rays can penetrate even those that provide tree cover.

05 GET STRONG Trail running can be one of the most challenging types of running, so include regular strength training in your workouts in the weeks leading up to your first few trail runs. Focus on building strength in the lower body with some bodyweight exercises, along with some plyometrics (dynamic strength training; see p48). Don’t overlook the upper body; strength here will help your balance.

06 WORK YOUR CORE A strong and stable midsection will come in very handy on the trails,

‘You may find that trail running feels more demanding than your usual sessions, so bring some fuel with you’ you can pull on or take off as and when you need to.

03 PACK SOME FUEL Even if you’re not planning long trail routes to begin with, you might find that running on the trails feels more demanding than your usual training sessions, so bring some fuel with you to provide you with a burst of energy. This can be a drink, gel or a

so get to know your core stability muscles well before you set off. You can work on this area during the day by sitting upright and tightening your abdominal muscles – or standing upright and doing the same – as often as you can remember to do so.

Sitting on a stability ball or, better still, doing some of your strengthtraining exercises using one, will really help to target this area.

07 BE SAFE Make sure you have some brightly coloured kit (and enough layers to stay warm and dry), know exactly where you’re going, and let someone know your route (or rope in a friend as a trail-running partner). Not only is it safer to run with someone, it’s also great to be able to share the sights and sounds of trail sessions with a running partner.

08 PLAN YOUR TRAINING As you become used to trail running, add some attractive but challenging routes to make yourself work harder.

But don’t overdo it in terms of difficulty or frequency: too much trail running, too soon, is asking for an injury. Steady progression, not giddy enthusiasm, is the way forward. Trust us, you’ll never look back.

NATURAL RESOURCE Trail running is a fantastic way to improve your fitness levels. It may feel tough to begin with, but you’ll be amazed at how quickly you adapt to the new terrain and how soon you’ll see the benefits of your trail running transferring to your other running environments. When you hit the trails, remember: Focus on your surroundings to stay safe, but also to make the most of what nature has to offer.

Which is a lot.

Concentrate on a comfortable and relaxed running style and aim to maintain it, no matter what the trail throws at you. Which may also be a lot.

Don’t be afraid of tough terrain. Accept it as a new training challenge and embrace it.

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World-renowned ultra trail runner Kilian Jornet enjoys the spectacular views at Talloires, France Photography Dom Daher/Red Bull Content Pool

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TRAILS OF GLORY

Trail Zone

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Two runners tackle the trails during the Red Bull Lion Heart on Lion’s Head in Cape Town, South Africa Photography Kolesky, Red Bull Content Pool

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TRAILS OF GLORY

Trail Zone

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A competitor takes the high road during the Red Bull Steeplechase in Castleton, United Kingdom Photography Red Bull Content

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TRAILS OF GLORY

Trail Zone

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18 | STARTING OFF 20 | THE HEALTH KICK 22 | GET IN GEAR 24 | THE COUNTRY RULES 26 | STAYING SAFE 28 | WHY TRAILS ARE BEST 32 | URBAN TRAILS

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BASICS

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TRAIL RUNNING: WHY IT’S NOT AS TOUGH AS YOU THINK PUT OFF BY THE IDEA OF STEEP MOUNTAIN PATHS, ROCKY TERRAIN AND HOWLING GALES? IT’S NOT ALL LIKE THAT. HERE’S HOW TO EASE YOURSELF INTO THE WORLD OF TRAILS

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hen you think about trail running, your first thought might be of skinny men in shorts, haring through the undergrowth or up mountains wearing backpacks bursting with supplies and clothing covered in mud.

If this is the case, you’d be forgiven for not wanting to give it a go.

In reality, trail running is much more approachable. A trail is really any route that isn’t paved, so if you want to test the waters of trail running, all you need do is find a pathway through your local park,

the experience, but some basic route planning before you leave the house will mean you can enjoy your trail running experience without worrying initially about navigation, and are able to control a gradual increase in the distances you cover.

BEGINNERS Newcomers to trail running should seek out trails that are less smooth than tarmac and work their way up to gnarly, churned-up, challenging terrain. This gradual transition allows your body to adapt slowly to rougher

‘ I n i t i a l l y, you should seek ou t t ra i l s t h at a re less smooth than t a r m a c a n d wo r k your way up to gn a r l y, c h u r n e d -up, challenging te r ra i n ’ along a river or canal, or through some nearby fields. These types of trails are ideal to begin with, because you can control exactly where you run and there’s no chance of getting lost. And they prove it’s possible to go trail running without ever being too far from civilisation.

There are, of course, those who love to get lost and say it’s all part of

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terrain. By starting on more accommodating trail surfaces, you’ll avoid injury, provided you keep your eyes peeled and monitor the ground you’re running over. If, however, you make too drastic a leap from roads to rough trails, you’ll feel it in your ankles, legs, hips and maybe even your back for a couple of days after your run.

Be aware of the weather when you begin trail running, too. Wet roads are pretty much the same as dry roads, but a wet trail can bring with it a host of new challenges, not the least of which will be a slippery surface and deep mud. Which raises another important issue – the gear that you need to be comfortable.

KIT FOR PURPOSE You’ll probably want to kit yourself out with some specific trail gear.

Running shoes that are a little more robust, with better grip, are a wise investment, but even if you’re planning to stick to gentle trails, allocate a specific pair of trainers for these runs to preserve your road shoes.

Trail running is like any other form of exercise. If you’d like to give it a go, do a little research into the best local access and begin gradually. If in doubt, seek advice from people who are already taking part by visiting trailrunning forums and asking questions that will put your mind at ease.

Keep some notes on routes you enjoy or log them with your GPS watch or smartphone app. Trail running can often bring with it more variety of routes than road running, so it’s a good idea to stay familiar with the pathways you’d like to visit again.

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TRAIL-RUNNING MYTHS… BUSTED! ‘I’m not good at running up hills’ Check the routes you plan to take and start with ones that include very small inclines. Over time, gradually increase the length or steepness of the hills you run up. Hills are a great way to improve your fitness and shouldn’t be avoided. If you note down the hills you tackle over the months, you’ll be amazed at the progress you make. If you’re really struggling to run up them, take a few walking strides to recover and then run again – there’s no law that says you can’t take a break on your way to the top.

‘Trails feel too difficult’ That’s because they’re different. And when it comes to improving fitness quickly, different is good. If it feels tough, slow down a bit and take some breaks, but do what you can to push on through. You’ll be surprised how quickly your body adapts to the new activity and soon it’ll feel as easy as road running.

‘I’ll get lost’ Make a plan of where you want to go, write down any specific directions you’ll need along the way or take a map with you. If you’re really worried, take someone with you who knows the route or at least has a better sense of direction than you do.

‘I’ll get left behind in trail races because everyone else will be experienced’ Unless you’re super fit and fast, there will be people in front of you in any race. Use those who are more experienced than you as a guide and follow their pace to help you improve. You can follow different people at different points of a race, but running with people who are better than you is the ideal way to get fitter.

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GOING GREEN RUNNING OFF ROAD WILL NOT ONLY IMPROVE YOUR FITNESS, BUT ALSO BENEFIT YOUR MENTAL AND EMOTIONAL HEALTH AS WELL

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hich sounds more appealing: jogging in the fresh air of the countryside, with stunning views and nothing but birdsong to disturb the peace, or running on pavements amid the din and traffic fumes?

There’s really no competition.

Human beings find the urban environment stressful and the natural world relaxing and reviving.

All that concrete, noise and pollution puts us on edge and, over time, it can gnaw at the old grey matter.

Exercise psychologists have now coined the term ‘green exercise’ to encompass any activity done in nature (including the seaside, countryside and urban parks).

Various studies over the last few years

stress-relieving properties in itself,’ says Dr Jo Barton, a researcher in green exercise at the University of Essex. ‘The synergistic effect of combining the two does wonders for your mental health, helping you recover from existing problems and protecting you from future stress.’

‘ S p e n d i n g time in the natura l e nv i ro n ment is good for yo u : i t i m p rove s your mood and yo u r fo c u s ’ show that green exercise can dramatically improve your wellbeing and reduce problems such as depression.

‘All exercise benefits mental health, but the advantage of exercise outdoors in a green space is the contact with nature, which has

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FIVE A DAY A study carried out by the green research team at the University of Essex in 2010, showed that just five minutes of exercise in a green space could significantly boost mental health. 1,250 people took part in the research and participants reported an

increased sense of self-esteem and an improvement in mood. Those suffering from mental illness benefited more than most, finding their level of self-worth much improved.

Another study involved 100 people running on treadmills while looking at pictures of either natural or urban scenes. Only those shown images of a pleasant, rural environment had a large decrease in blood pressure.

In 2006, a study of different types of green exercise found that any form of activity in nature reduced negative emotions (such as anger), decreased tension and improved self-esteem.

Experts such as Jo explain the nourishment of green exercise via the ‘Biophilia Hypothesis’, which proposes that we have ‘an innate sensitivity to and need for other living things – as we have coexisted for thousands of generations.’

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‘Running in nature helped me with depression’ LIZ MADDEN, 29, is a member of the Serpentine Running Club in London. She first took up running in an attempt to conquer depression and now regularly jogs in the city’s parks and the wilds of outer London ‘Running in nature is a great experience. Hyde Park is my way of escaping – when I’m jogging around it, it’s easy to forget that I’m in the middle of London. I can smell the freshly mown grass and hear the birds singing.

‘I took up running to battle depression. I’d suffered with it since my

‘Humans are outdoor animals,’ says Jo. ‘Therefore, we feel comfortable, relaxed and connected when we are in nature. There is empirical evidence that spending time in the natural environment is good for you: it improves your mood and your focus.

The quality and quantity of contact we have with greenery makes a huge difference to the way we think and feel.’

FEELING BLUE! All types of natural environment are beneficial, with urban parks, open countryside and wild woodland all having a similarly relaxing effect in research studies. However, exercising alongside (or in!) water was seen to improve wellbeing even more. So, if you can, make sure your running is blue as well as green! Run alongside a river, include a lake en route or jog a coastal path.

teens and decided it was time to do something about it. Depression makes day-to-day life very hard – it’s a struggle to face the day, things seem more stressful – it consumes your life. I had read that aerobic exercise could do wonders for mental and emotional problems, so I bought some running

We all know that getting some fresh air in our lungs makes us feel better, but can it really make a massive difference to serious stress and mental illness?

Yes, say experts. Mental health charity Mind asserts that green exercise should be recognised as a clinically valid treatment for mental health problems. In 2005, prescriptions for antidepressants cost the NHS £338 million. Green exercise, however, is natural and free. Not only that, but unlike some medication, it has no unpleasant side effects.

‘Studies show that outdoor exercise can be as effective as antidepressants in treating mild to moderate depression,’ says Camilla Swain at Mind. ‘But you don’t have to have mental health problems to feel the benefits – all of us can get a mood boost from exercising in a natural environment.’

shoes. The effect was almost immediate. Just the act of doing something good for my body had a major impact on my mind.

‘I began to run regularly and this allowed me to come off antidepressants. I really noticed that if I went for a period without running, I began to feel more depressed. I now run about four times a week. I cycle and swim as well.

‘I would attribute my success to exercising in nature. If I run through the streets of London,

rather than the park, I don’t unwind as much.

‘I do cross-country races on the outskirts of the city, but my main running spot is Hyde Park. I especially love it in spring, when the birds begin to sing.

‘Running in nature has been extremely nourishing for me. My sleep is much better and I’m eating more healthily. I still get depressed sometimes and that makes it hard to put on those running shoes, but I muster the motivation by knowing it will make me feel great.’

FACT FILE Green exercise What is green exercise?

Being active in the natural environment. For example, running through woodland.

Does an urban park count? Yes, any contact with nature constitutes green exercise.

Does the seaside count?

Yes. Studies show that ‘blue exercise’ (a workout near or in water) is particularly relaxing.

Why should I do it?

Contact with nature

while running has been found to improve your quality of life. Research at the University of Essex shows that three out of four people feel less depressed, tense and angry after green exercise; two out of three feel in a better mood; and two thirds have higher self-esteem.

How often do I need to exercise in nature to reap the benefits? Just five minutes can have a positive impact.

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ALL THE GEAR NO IDEA? AS YOU GET INTO TRAIL RUNNING YOU WILL NEED TO CONSIDER KIT THAT’S UP TO THE JOB

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f you’re keen to leap from tarmac to trail, some kit adjustments might be in order. Although there’s nothing to stop you running across the countryside in your usual kit, you might not feel quite as comfortable doing so. One nasty fall on a steep, dew-drenched hill might be enough to convince you of the need for trail shoes and some hard-wearing kit for more technical terrain.

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GETTING TECHNICAL Trail running encompasses barrelling along firm and even bridleways, as well as striding up rocky mountain paths or through rutty woodland tracks. Your kit may have to protect you from rogue roots, stinging nettles and brambles, and spirit-sapping bogs and puddles.

You also need to factor in a change in the weather, and then there’s the

question of staying the course.

Running off-road takes longer than sticking to the streets, so hunger and thirst might come calling before you’re back at civilisation.

This issue of timing could also see you running out of daylight before you’re finished, especially if you end up getting lost.

FROM THE BOTTOM UP Proper waterproof footwear with grippy tread should be a priority. Look to your socks, too. To keep your feet warm and dry, the layer inside your shoes should also work in your favour.

This is especially important during spells of wet or snowy weather, when paths and trails are boggy, or on trail

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bag or similar to carry fuel to keep you going, and if it gets dark when you’re out, a head torch will come in very handy.

EXPERT ADVICE

runs that include fording streams or picking your way through wet grass.

Reinforced, moisture-wicking socks aren’t expensive and can make all the difference.

A decent outer layer that protects you from the rain and wind is a must, but it also has to be insulated enough to keep you warm if you have to stop to consult maps or eat cereal bars. It has to be light and flexible enough to tie around your waist if you become a bit overheated or the sun decides to beat down.

Your legs can also take a battering if your trail takes you through brambles or if you take a tumble – decent trail tights can help here.

Staying the course may require a bum

James Kenyon, from Castleberg Outdoors (www.castlebergoutdoors. co.uk), agrees there are some initial investments that the rookie trail runner will have to make.

‘Moving from road to trail running has some specific implications in terms of kit,’ he says. ‘Good shoes, outer layers and socks will get you out there. That said, we’d always advise trail runners to take safety essentials into the hills – compass, map, whistle and phone – you can carry these essential safety bits in a decent bum bag or small pack.’

While no-one wants to be weighed down with sustenance and technology while trying to run free, it is worth listening to the experts, who advise some advance planning. Even experienced trail runners can hit a spot of bother on unpredictable terrain. Doctor Jo Zakrzewski, an elite marathoner and trail runner, is used to carrying all manner of kit for her mountainous ultra races. She keeps it simple for the home trails: ‘I have a waistbelt that holds two water bottles and a pouch for jelly beans,’ she says. ‘If I’m going for longer, I carry a waterproof top that crushes up into either a bum bag or a wrist bag. Sometimes light, waterproof trousers are also required, along with a compass and whistle, although these are often incorporated into bum bags, zips or backpacks.’

It’s easy to become obsessed with amazing techie kit, but when it comes down to basics, all runners (and your mum) would agree that footwear should be sensible. So if you buy nothing else, make sure your shoes are trail safe.

Check out our comprehensive kit guide starting on p112.

HIT THE TRAILS FOR SIX

Tarmac to trail in six steps PACE YOURSELF Accept that no matter how quick you are, running on less trustworthy surfaces will push your speedometer back a few notches. Running about 20 per cent slower is a sensible way to start until you find a good trail pace.

EYES FRONT Get into the habit of looking three feet ahead of you, not directly down at your feet. Your brain will take the info in about the surface ahead and tell your body how to tackle it, but if you’re staring at your running shoes, you’ll have no time to adjust.

BUDDY UP If you’ve had to go to a new location to hit your first trail, do it with someone who has used it before. If you do head out alone, make a mental note of landmarks you pass.

On long trail runs, kit yourself out with torch, map, and decent clothing.

HILL START Tackling hills will require the right technique. Try not to lean forward, take small steps and walk to begin with if you have to. Imagine you’re pulling on a rope with your arms to help you up that slope.

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TOUGHEN UP Making improvements to your balance and ability will help you adapt to the different demands of running off-road.

Better balance will help you stay upright when you hit uneven patches of terrain.

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DOWNHILL Freewheeling down a slope with your arms flailing is fun, whether you’re three or 33. Until you go over like a three-wheeled Biffa bin. Keep your eyes peeled on those three feet in front of you and stay in control – you’ll need reflexes more than ever.

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OFF THE BEATEN TRACK

HEADING OFF-ROAD IS GREAT BUT THE OPEN COUNTRY ISN’T ‘ACCESS ALL AREAS’. HERE’S OUR GUIDE TO THE COUNTRYSIDE CODE FOR RUNNERS

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hose endless acres of open countryside look appealing – on a long weekend run, it’s good to shed the week’s stress and head off into the wild, running free over miles of greenery. But, of course, not all of that greenery is ours to run across. A lot of land opens its gates with

READING THE SIGNS Know what you’re likely to meet up ahead with this handy guide YELLOW ARROW A footpath open to walkers and runners BLUE ARROW A bridleway open to walkers, runners, cyclists and horses PLUM ARROW Restricted byway open to walkers, runners, cyclists, horses and horse-drawn vehicles RED ARROW Open to all traffic BROWN STICK MAN Open Access land

rules and regulations to be abided by, while other fields and moors are strictly private. Here’s the Trail Zone guide to knowing where you can and can’t run.

OPEN ACCESS LAND Under the Countryside and Rights of Way Act 2000 (CRoW), we (the public) can walk or run freely on 865,000 hectares of land. These mapped areas of mountain, moor, heath and downland are known as Open Access areas. We are free to run across them, without sticking to paths.

Open Access land is often signed at entry and exit points, but this is not always the case. To best find out where your local Open Access land is, visit the CRoW website (www.openaccess. naturalengland.org.uk). If you want close-up maps to plan a detailed run, it’s best to use an OS Explorer Map. These can be bought as paper maps or in digital form to use with GPS on mobile phones.

PUBLIC RIGHTS OF WAY AND FARMLAND Rights of way paths cover 118,000

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miles. They often travel through Open Access land, upon which you don’t have to stick to the path.

Much Open Access land encompasses farmland and many rights of way pass through it. If the farmland is not Open Access, you must stick to the right of way paths. This especially applies if there are livestock in adjoining fields, which may be dangerous, or if passing through arable land. Farmers must keep public paths clear of crops, so you are fully entitled to run through a field of wheat if a right of way crosses it. Stick to the path of course – if you veer off it and damage crops, you could be fined. This applies at all times of year, but when a crop has just been harvested, farmers won’t be so strict.

If a crop field is part of Open Access land, you are not allowed to run across it (unless there is a right of way path).

Farmers have the right to close Open Access land for up to 28 days a year, for any reason. Such a closure should be signed, but may not be, so it’s best to check the CRoW website before you head out. There could be many reasons for the restrictions and you

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BASICS might not want to jog into land being used for a shooting party or enclosing a grumpy bull.

COUNTRYSIDE CODE The current version of the Countryside Code was put in place in 2004. There are separate codes for the public and landowners. The rules are designed to keep you safe, and protect the countryside and its wildlife. The public rules are as follows: Be safe – plan ahead and follow any signs Leave gates and property as you find them Protect plants and animals, and take your litter home Keep dogs under close control Consider other people Of course, much of this is just common sense and courtesy, but it’s not always so obvious. For example, if you see a gate left open, don’t shut it – the farmer may want it open to allow his sheep access into an adjoining field to reach food and water. If you see an animal in distress (for example, a sheep caught in brambles), alert the farmer rather than trying to free it yourself. If the animal is panicking, you could be badly hurt.

DOGS You don’t have to have your hound on a leash on public rights of way, but from 1 March to 31 July, they must be on a lead no more than 2m long over Open Access land. This is to protect ground-nesting birds, such as nightjars and stone-curlews.

Moorland landowners may ban dogs completely in order to protect grouse.

CATTLE Landowners have a duty of care to keep public routes free from dangerous animals. However, it’s common for cattle (especially dairy

breeds, such as Friesians) grazing on public land to run at passers-by.

Usually no-one is hurt, but play it safe.

Sudden movements can startle cattle, so when approaching a herd, slow right down to a walk. If you have a dog, put it on the lead and walk it on the far side of you. Give the herd a wide berth and don’t start jogging again until you’re some distance away.

If they are bullocks (young male cattle), they may be playful and bound up in a bouncy fashion – if need be, run back at them. Most people are scared of bulls, but cows with calves cause more deaths. They are especially protective of their young when passers-by have dogs. If cows stand close together and face you, this is a threat stance and it’s advisable to retrace your steps and find another route. Should your path run into an enclosed space with cattle (for example a herd huddled around a stile), again find another route.

In the rare instance that you are charged, sprint rather than stand still!

The standard advice is to let your dog off the lead to let it make its own escape, but make your own decision – if your pooch is the type to freeze with fear, perhaps keep him or her on the lead and sprint away together. If the cows are too close for you to run, find a bush or tree to stand behind, as they won’t run into that. If there’s no cover, charging back at them waving your arms should disperse them.

STAY SAFE Four tips for countryside safety 1

Don’t climb over walls or fences – you may injure yourself and if you damage them, livestock could escape.

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Take a compass and a map. If you don’t have a compass, follow the sun (east in the morning and west in the afternoon) to find your way.

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Tell someone where you’ve gone and take a mobile phone.

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Look down on bumpy ground – it’s easy to injure yourself on a trail run if you don’t look out for rabbit holes, tree roots etc.

official rights of way (so they’re not signed and access may be withdrawn at any time), but they’re often picturesque and thus a great addition to your running circuit.

When pencilling in a new route, look for paths that run through woodland, alongside water or over heathland (marked with grass-like green lines).

Give your legs a workout by including some uphill and downhill – the curving rust-brown lines on maps are contours and where these come close together, the gradient escalates. Each contour line is marked with a number – 200 is a nice height to run up to.

Liven up your circuit by including some interesting landmarks and pit stops: a tumulus is an ancient burial ground and viewpoint marked by a black star; a spring is indicated by ‘Spr’ written in blue; a blue duck signals a nature reserve; and a blue beer glass tells you where the pubs are!

HOW TO READ MAPS Buy yourself an OS Explorer map.

Once you’ve learned how to map read, it’s fun to find new paths and create your own scenic running circuits.

Rights of way are shown as green dots and lines, and Open Access land is highlighted in pale yellow and outlined in orange. Look out also for lines of orange dots – these are ‘permissive paths’ that landowners allow the public to use. They’re not

MORE INFO Open Access Contact Centre 0845 100 3298 Ordnance Survey 0845 456 0420/www.ordnancesurvey.co.uk Natural England 0845 600 3078/www.naturalengland.org.uk

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THE GOLDEN RULES OF TRAIL RUNNING NEW TO THE OFF-ROAD WORLD? BEFORE YOU HEAD OUT FOR YOUR FIRST ADVENTURE, HERE’S YOUR OWN ACTION PLAN OF HOW TO COME BACK IN ONE PIECE

FOOT 1 BEST FORWARD

If you’re going to be trail running regularly, it’s a good idea to invest in some trail shoes that will provide better grip on off-road terrain, which can be uneven, rocky and slippery.

Simply going to be incorporating some trail sections into road runs?

Then opt for a shoe that can cope with both terrains (running shoes designed solely for trails can wear down more quickly when subjected to the hard impact of concrete).

A pair such as Salomon’s XR Crossmax 2, £100 (www. salomonrunning.com) is ideal.

2 LAYER UP

In cold weather, wearing layers on the trails will allow you to strip down a layer when you get warmer.

This is particularly important if you’re trail running somewhere mountainous or exposed, such as along cliff tops, where the weather can change quite suddenly. A waterproof layer is always a good idea if the forecast looks iffy, so you don’t get caught out. There are plenty that pack into their own pockets and can clip around your waist.

3 GET MOVING

Because trail running involves more twists and turns, it’s

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BASICS

even more vital to be properly warmed up, so you don’t pull a muscle if you have to suddenly swerve sideways or stoop low. A quick routine that involves high-knee skipping, hopping and short but fast sprints (all of which can be classed as plyometric moves, because of their explosive nature) will help to work your fast-twitch muscles, making your running more economic and helping you react quicker if you need to make sudden movements. Check out our trail-running workouts, which start on page 44.

4 STAY STRONG

All running requires good core and leg strength, but it’s especially important when heading off-road, because all those terrain changes underfoot can put you off balance easily. Improve your strength with running-specific moves, such as single-leg balances, single-leg squats and walking lunges.

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SHARE YOUR PLANS Even if you don’t know your

exact route before you leave, letting someone know the area you’re heading to and roughly how long you’ll be out for is a good idea, just in case you need help.

6 BE CONTACTABLE

For similar reasons, bring a phone with you in case the worst happens and you need to get in touch

in case your route keeps you out longer than planned. It may sound obvious, but if you’re used to road running you may not realise how much you rely on the light from streetlamps, shop windows and passing cars to help you see your way as it gets dark. And there are not a lot of those around in the middle of the woods.

‘You may not realise how much you rely on the light from streetlamps, shop windows and passing cars to help you see your way as it gets dark. And there are not a lot of those around in the middle of the woods’ with someone fast. The sheep may be nice to look at as you run past them in a contented fashion, but they are not going to be able to offer you much help in a twisted-ankle emergency situation.

7 LIGHT THE WAY

If you’ll be out running as the sun sets, bring a head torch with you,

8 PLAN AHEAD

Nervous about heading offroad? Then check out a map of your local area. An Ordnance Survey map marks out footpaths, contours (so you know where the hills are) and rivers (so you know where it might get boggy), giving you a good idea of what you’re going to encounter before you’ve left your front room.

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‘THE MUDDIER THE BETTER!’

THESE RUNNERS CHOOSE THE TRAILS OVER ROAD RUNNING EVERY TIME. FROM STRESS RELIEF TO A LOVE OF MUD, THEY REVEAL WHY OFF-ROAD IS BEST FOR THEM FIONA SALT, 37, lives in Adlington, Lancashire, and has been trail running on the West Pennine Moors for two years. She does three trail runs a week of between four and eight miles.

Why do you prefer trails to roads?

The beautiful scenery and the sounds of nature enable me to switch off from life’s distractions. I get really immersed in a trail run, whereas on roads it’s all about chasing a time, waiting for traffic lights and dodging teenagers at the bus stop.

How has trail running changed your life for the better?

going, but the high I get when I’ve finished makes it worthwhile. If I don’t run, I find I get cabin fever at home and start nagging everyone!

Trail running makes me appreciate things more, gives me freedom and makes me happy.

How has trail running improved your fitness?

My ankles cope with hills better than before and my core muscles are stronger – I think all the uneven ground of trail running really strengthens those two areas.

Tell us your motivation secrets Running with a club (Lostock AC) motivates me – on a cold, rainy day,

the thought that I’m going to be running with other people gets me out the door. Also, I wouldn’t be so adventurous without them in terms of where I go. I’m pretty directionally challenged, so if I headed off into deep trail territory without them leading the way, I’d probably end up being shot at in a farmer’s field!

What is your dream trail?

Prince Edward Island, Canada, because Anne of Green Gables was set there and that was my favourite book as a child. A run that would give me the chance to explore the places I’ve imagined so often would be amazing – and it would combine my favourite hobbies, reading and running.

‘Trail running makes me appreciate things more, gives me freedom and makes me happy’ I have a pretty hectic life, teaching A-level English full time and bringing up two young children. Running is my “me time” and trail running has the bonus of literally getting me away from it all. I started running to ease postnatal depression and it really did help. Sometimes I don’t feel like

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BASICS ROSS LAWRIE trail runs in Scotland and has also run in the Lake District. He has completed the D33 Ultra, a 33-mile race beginning and ending in Aberdeen.

Why do you prefer trails to roads?

I grew up in the countryside, so this plays a big factor in what draws me to spending time outdoors, enjoying time on the hills, as I did as a child.

As a youngster, I enjoyed getting from A to B by running. I stumbled onto trail running as a matter of course, because of my surroundings.

Trail running has less impact on your body than road running. I have been running barefoot-style for about three years and I feel as though I can sense and connect more directly to my environment. I find that I can release any stresses in day-to-day life, when I plug myself in and connect with the earth.

Running barefoot also reminds me of the times when I ran as a kid, exploring new places. There’s nothing to feel through your feet when you run on asphalt, as smooth as it may be

and perhaps less hazardous – it’s just not as much fun or as stimulating as trail running.

How has trail running changed your life for the better?

I find trail running very relaxing and can often find myself switching off into a natural meditative state of mind. This is a fantastic way to end a stressful day or week of work, leaving me refreshed and buzzing for more!

I never feel too relaxed when I’m doing my urban run/commute to work, which involves running past a power station and alongside traffic.

Trail running also showed me that I could run distances that I initially thought were unachievable. This has enabled me to re-evaluate many more of the personal boundaries that either modern society has imposed on me or I have imposed on myself.

How has trail running improved your fitness?

Running more frequently, as well as taking up ultra trail running, has greatly improved my fitness levels.

With trail running, shorter distances can be just as much of a workout on the body because of the undulating and rough terrain that you may need to cover.

Hill sessions and serious inclines are easier to find on trails, and the rough ground will also offer a strong workout to your whole body.

I have also been able to appreciate and look at food in a different light. I love food but I now look at it as a necessary fuel that my body requires, to perform well. This has introduced me to newer food groups, and I now buy more of my usual healthier foods, rather than getting the same old,

‘Trail running also showed me that I could run distances that I initially thought were unachievable’ same old for lunch. Regular healthy snacks throughout the day are important and you should also drink plenty of water.

Tell us your motivation secrets Love of life and the great outdoors.

(Also, get yourself a dog! ) What is your dream trail?

The Everest Marathon and the Ultra Caballo Blanco (formely the Copper Canyon Ultra Marathon).

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HELEN TARANOWSKI, 39, lives in London and has been trail running for 12 years. She does nine- to 30-miles a week, around Richmond Park and the countryside outside London.

Why do you prefer trails?

It’s great to have the peace and quiet and sounds of nature – I find that relaxing. It puts me in a good mood and enables me to deal with daily stress. It’s also much easier to focus on running when you don’t have to dodge other people and cyclists, or

‘Trail running puts me in a good mood and enables me to deal with daily stress’

Peak District, but then moved to an area where I had to do a lot of road running and I found it so uninspiring that I almost gave up altogether!

When I moved to London and began trail running again, I rediscovered my motivation to the extent that I entered a multi-stage race abroad. I did the Al Andalus Ultimate Trail (which is 230K over five days) in the mountains of Spain and won it! In addition, last year I ran for England at the Commonwealth Ultra Trail Championships, where I finished in fifth place and won a team gold medal.

cross a road every few minutes. It also improves your strength and balance.

How has trail running improved your fitness?

I’m stronger physically and mentally because of trail running. Living in London means I have to run on roads sometimes, but they bore me – if I had to run on roads all the time, I wouldn’t be much fun to live with.

How has trail running changed your life for the better?

Years ago, I ran trails regularly in the

Tell us your motivation secrets Having an event to train for makes me put extra effort into my training. I also

like running early in the morning – it’s quiet at that time and in winter, when I run to work, I see some amazing sunrises in Richmond Park.

What is your dream trail?

I don’t have one particular run, but I have a list of events I’d like to do and places I’d like to run. Most of them are abroad. Running is a great way to see the world.

WHEN TRAIL RUNNING GOES EXTREME! Scottish runner Jonathan Mackintosh on his love of trails ‘I have no great aversion to road running, but I would always choose a trail run over a road run, regardless of the weather conditions. Trail running offers me greater freedom and lets me reconnect with nature.

‘It also offers me a greater variety of terrain

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that is more challenging and more rewarding, and yet kinder to my body.

‘You can go to places that are not often visited other than by those who are willing to put in a similar effort.

‘It’s also a chance to explore and to see the very best of the British

countryside. It tests me and pits me against the elements in a way that the road could not. It’s a good way to escape from the mundane, the nine-tofive. It means freedom!

‘Since discovering the trails I have gone on to take it to extremes in the form of ultra marathon

running. In 2012, I completed seven offroad ultra marathons, including the 96-mile West Highland Way race, which took place on the worst possible weekend.

‘I log many hours on the trails. Some of these hours leave me wondering why I put myself through it, but ultimately, they are all so rewarding.’

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BASICS KATE ASHLEY, 22, lives in Lodge Moor, Sheffield, and has been trail running in the Peak District for four months. She does regular trail runs of between five and 13 miles.

Why do you prefer trails to roads?

I love that I never really know where I’m going – I head off into the Peak District without a planned route. This makes me feel that I’m exploring and it gives me something to focus on, rather than thinking about getting tired. I’ve never become lost and I always take my phone with me, so that if I do lose my way I can use Google Maps to get me home.

Another thing I love about trail running is the mud. The muddier the better! It was quite a shock to discover this because I spend the rest

evenings, I don’t look forward to it and don’t get that same boost in energy and mood.

How has trail running improved your fitness?

Just before Christmas, I was unable to do trails because of other commitments and did all my running on roads after work in the dark. I ended up with loads of strains in my feet, aching knees and sore calves.

Since returning to the trails, I’ve increased my miles but I haven’t had so much as a niggle.

Tell us your motivation secrets I give myself a minimum mile count to do on each run and promise myself a treat (such as some new training gear) if I do extra miles on top of that.

What is your dream trail?

I’d love to do the Mayan Running Adventure – it’s a week of trails around the lakes and countryside of Guatemala, with stunning views. The standard distance is 55 miles but that can be increased or decreased to suit abilities. Combining travel and running would be amazing.

‘Being covered in mud makes me feel like a proper trail runner, running through the wild, not afraid of anything!’ of the time preened to within an inch of my life. Being covered in mud makes me feel like a proper trail runner, running through the wild, not afraid of anything!

How has trail running changed your life for the better?

Before I started trail running, I suffered from fatigue after work, but despite this I often couldn’t sleep because I’d be worrying about one thing or another.

But now, once work has finished, I’m full of beans and I sleep well at night. I’m a lot happier and feel like I’m a better version of me. When I have to do road runs on winter

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TRAILS OF THE CITY

YOU DON’T HAVE TO LIVE IN THE COUNTRY TO ENJOY TRAIL RUNNING. OFF-ROAD OPTIONS ARE CLOSER THAN YOU THINK – HERE’S OUR GUIDE TO THE BEST URBAN TRAILS

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f you live in a city, running your usual circuit around the neighbourhood streets can feel reassuringly familiar, and it’s convenient to jog straight from your front door. But research shows that running amid nature’s glory can boost your mood and confidence.

In a study published in the journal The Psychology of Sport and Exercise, runners questioned after a session in a park and then an urban route said they found the park ‘more psychologically restorative’. So it’s Want to run for deer life?

Try Richmond Park

well worth your while making that small effort to find a nearby trail.

City trail running can take many forms: you might choose to run through a park or along a river or canal path, or you could jump in the car and head for the edges of the city, where there may be hills, moors, forests or fields.

Whichever you choose, you can make your city trail run authentically bucolic by staying off man-made paths whenever you can. For example, run on the grassy trails of the park, rather than the asphalt cycle paths. This will also mean you enjoy one of the great physical benefits of trail running: less impact on landing, which protects your

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knees, ankles and hips. Here are some of the best urban trail spots around the UK:

LONDON Richmond Park TERRAIN: Heathland, gardens and woodland SIZE: 2,360 acres This regal, rugged expanse is the biggest enclosed space in London.

Once a royal hunting ground, it is now home to around 600 red and fallow deer, which graze on its vast stretches of grassland and rest in the shade of its ancient oak trees.

Abandon the cycle paths and trail run through the wilder inner parts of the park (such as Beverley Brook and Sidmouth Wood) – you might even forget you’re in London! www.royalparks.org.uk

BRIGHTON The South Downs TERRAIN: Rolling hills with open grassy land and chalk paths

SIZE: 1,600 km2 Just a 15-minute drive from central Brighton or Hove, the beautiful South Downs National Park stretches west to Winchester and east to Eastbourne, so you can trail run till you drop. The Downs are rich in flora and fauna: it’s not uncommon to run through clouds of butterflies, which love the wild flowers growing there. Head for Ditchling Beacon or Devil’s Dyke. www.southdowns.gov.uk

MANCHESTER Heaton Park TERRAIN: Grass parkland, gardens and woodland SIZE: 600 acres Heaton is the biggest park in Greater Manchester and one of the largest municipal parks in Europe. The vast green space encircles the 18thcentury mansion Heaton Hall and its temple on the hill. Trail run the open ground in front of the hall and head for the woodland beside the

The South Downs: trail run till you drop

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BASICS Heaton Park: vast, green and gorgeous

reservoir, or Hazlitt Wood and its lake in the northeastern corner. www.heatonpark.org.uk

EDINBURGH Holyrood Park TERRAIN: Hills, lochs and glens SIZE: 650 acres Also known as the Queen’s Park, Holyrood is a piece of the highlands in the middle of the city, one mile east of Edinburgh Castle. It was once a royal hunting estate and contains all sorts of beautiful and interesting features, including two springs, a 15th-century chapel and, of course, Arthur’s Seat. www.historic-scotland.gov.uk

GLASGOW Mugdock Country Park TERRAIN: Heathland, a loch and woodland SIZE: 642 acres This country park, just north of Glasgow, includes the remains of the 14th-century Mugdock Castle and the 19th-century Craigend Castle. It was once a hunting ground.

Its features include the Drowning Pond that was used in rather less enlightened times to determine the fate of those accused of witchcraft.

There are gorgeous paths through open heathland, and both deciduous and conifer woods, which boast an abundance of wild flowers. www.mugdock-country-park.org.uk

SHEFFIELD The Peak District TERRAIN: Hills, woods and heather moorland SIZE: 1,440 km2 The lucky residents of Sheffield have this gorgeously wild and dramatic National Park on their doorstep. In late summer and early autumn the heather blooms, giving the rugged moorland a gorgeous pink blush. If you want a really long run, try the National Trust-owned Longshaw Estate, near Fox House, which encompasses White Edge Moor.

The woodland and dams at Rivelin, further north, are also lovely for trail running. www.visitpeakdistrict.com

BIRMINGHAM Sutton Park TERRAIN: Heathland, wetland and woodland SIZE: 2,400 acres This National Nature Reserve, just seven miles from Birmingham city centre, is one of the largest urban parks in Europe. In the 12th century it was an enclosed deer park. Today the park, which is closed to through traffic, boasts seven lakes (with associated wetland areas), large areas of ancient woodland and a donkey sanctuary. In August the Longmoor Valley area of the park is covered in flowering heather. www.sp.scnhs.org.uk

CASE STUDY CITY DWELLER, TRAIL RUNNER So what’s the appeal of trail running in the city? We asked one trail runner who hits the capital’s best trails…

Lauren Bennett, 32, is a member of Epsom Oddballs Running Club and has been trail running in London for eight years. She does four off-road urban runs every week.

Where do you trail run?

I live in Surbiton, in southwest London, and love trail running in the parks close by (such as Richmond Park, Bushy Park and Wimbledon Common) and along the Thames river paths between Hampton Court and Richmond.

What is your favourite route?

I love running along the river from Waterloo to Kingston. A tiny bit of it is on roads, but most is on the towpaths. It’s a beautiful 20-miler.

Which surfaces do you run on?

The towpaths are all soft, rough, dirt tracks and the paths in the park are either the same as that or they’re grass.

Do you trail run all year?

In winter I do a lot more road running because the off-road routes are badly lit.

Do you compete in trail races?

I take part in lots of off-road races with my club (www.epsomoddballs.org), including the Surrey Cross-Country League and recently I did a race around a vineyard. I also chose to do my first marathon off-road – the Beachy Head, which passes through the South Downs countryside.

Why do you trail run in the city?

The Peak District: so beautiful you might forget to run

The scenery and wildlife are beautiful, the terrain is more challenging and you don’t have to dodge cars.

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36 | MASTER THE HILLS 40 | GET TOUGH ON THE TRAILS 42 | SAFETY FIRST 44 | KEY STRETCHES 46 | CORE ASSETS 48 | PLYOMETRICS FOR TRAIL RUNNERS 52 | BOOST AGILITY 56 | YOUR OUTDOOR GYM 58 | RACING ROOKIES

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FITNESS

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THE ART OF HILL RUNNING

WANT TO PROGRESS FROM A FLAT TRAIL PATH TO SOMETHING MORE CHALLENGING? HERE’S HOW TO TACKLE OFF-ROAD SLOPES

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t’s said there are three things that can make the life of a runner difficult: heat, headwind and hills.

Of the three, sometimes the easiest to avoid are the hills. If it’s hot or windy, you just have to get on with it, but you can go an entire running career avoiding hills if you choose to do so.

This, however, would be a mistake.

Although hills look daunting, there are many advantages to including them in your training. Firstly, heading up the hills can afford you some excellent new routes and some amazing views when you get to the top. Secondly, training on hills is a fantastic way to improve your fitness and, although it may feel tough at the time, it’ll make running on a flat surface feel like a

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breeze in comparison. Taking on the uphills will always mean you get a bit of downhill, and this provides another element of variety to your training that is a great way to strengthen your legs and improve your fitness.

So, whether you’re faced with a mildly undulating trail or a full-on mountain pass, embrace the challenge and soon you’ll be reaping the benefits

‘Techniq u e i s a l l - i m p o r t a n t .

When r u n n i n g u p h i l l , i t helps to ke e p yo u r b o d y upright rat h e r t h a n slouchi n g fo r wa rd s ’

in the form of vastly improved strength, stamina and speed.

THE PERFECT TECHNIQUE When it comes to hill running, technique is all-important. When running uphill, it helps to keep your body upright rather than slouching forwards. Focus your eyes on the trail ahead rather than looking at the ground in front of you, as this will help you develop a slight lean forwards from the ankles rather than a bend from the hips. This upright position will help you breathe more easily as you power your way up the hill.

Use your arms as much as your legs.

By driving your elbows backwards, you’ll maintain a high knee lift that will help keep momentum. You’ll probably be running up on your toes a little more than you would be on the flat, but don’t exaggerate this too much or you’ll really feel it in your calves.

There may be moments when it feels as though walking up very steep slopes feels better than running and it’s up to you which approach you take.

Some people prefer to walk for a bit, while others are reluctant to break the rhythm of their running, no matter how slow they get.

Often the choice comes down to the type of terrain you face. If you’re on firm ground, maintaining a slow run is usually manageable. If the ground is wet or you’re on loose stones, it may be safer to walk for a short while.

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UPGRADES

OFF-ROAD TERRAIN There are a few other considerations when tackling hills while trail running. Hills encountered on the road simply mean adjusting the angle and speed you’re running at. On trails, the terrain can change dramatically.

Scree If you find yourself on a scree slope, you need to keep a constant watch on the ground you’re about to run across, but make sure you do this without

compromising your running position. This means checking in front regularly by dropping your eyes, but not dropping your head and slouching your shoulders.

your shoulders relaxed.

Regulate your breathing as well, to prevent yourself tensing up. If you’re tense, your ability to react can be compromised.

Wet grass

Expect the unexpected

On damp, slippery grass, small strides are advisable.

Dirt tracks You need to be alert for lumps and bumps. You can deal with these most effectively if you focus on good core stability and keep

Keep in mind that you could encounter rocks, branches, streams and other obstacles while training on trails and hills. Check out your route in advance, by visiting some online running forums or speak to people with local

knowledge. Keep your wits about you as you run and, if in doubt, it’s usually better to slow down than speed up.

Pay attention to the distance and plan your route carefully. It may be better in some cases to run a little further and avoid any major obstacles rather than taking what may look like the most direct route. You’ll have to make these decisions quicker than when running on the flat, so stay focused at all times.

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GOING DOWNHILL FAST

DOWNHILL TRAILS CAN SEEM INTIMIDATING AND SCARY BUT IT DOESN’T HAVE TO BE THAT WAY

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any of us find running downhill just as physically and mentally demanding as tackling a tough uphill climb, but it doesn’t have to be that way. By mastering a few key descending techniques, you’ll be able to take any slope at an agile scamper, rather than a limb-busting lumber. Here are seven top tips for how to handle – and embrace – every descent like a trail-running champion.

1 FOCUS FORWARD

You should constantly plan ahead when you’re running downhill on uneven terrain.

‘Keep your eyes focused a little ahead of you, so you register stones and tree roots. This will mean there is enough time for the message to get from your eyes to your muscles,’ says Dr Lizzy Hawker, five-time winner of the epic Ultra Trail du Mont Blanc (www.lizzyhawker.com).

Aim to focus on the ground around four metres in front of you – it’s a skill you’ll develop with practice.

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2 WEIGHT MANAGEMENT

How you use your body weight will make the difference between flying downhill with ease and descending jerkily. ‘If you’re nervous when running downhill, the temptation is to lean backwards,’ says running coach Sarah Russell (www. sarahsrunners.co.uk). ‘But this will cause you to heel strike heavily, brake and increase the force through the body – not to mention slowing you down.’

Russell suggests that you try to lean slightly forwards, keeping your body weight over your hips and ankles. ‘It can feel scary to begin with,’ she says, ‘but with practice and confidence it becomes more natural.’

3 CORE VALUES

A weak core will be magnified when gravity pulls you downhill, so it’s essential you develop strong abdominal, hip and glute muscles if you’re to stabilise and control your body efficiently when descending at

speed. To strengthen your core, include functional exercises that replicate the running action.

‘One-legged squats are a perfect example of this,’ says Russell.

She also recommends curls on a Swiss Ball, one-leg alternating bridge, the plank and side plank.

Also, consider taking a yoga class. ‘Yoga has become an important supplement to running,’ says Hawker. ‘It is very important to me, not only for the strength and flexibility, but for the focus and philosophy.’

4 ARMS RACE

Holding your arms away from your body will give you better balance on descents.

‘While the legs need to be kept under control, the arms can be used more freely,’ explains Russell. ‘Watch good fell runners run downhill and you’ll see their arms come out to the sides to help them balance and stay upright. Don’t control your arms or try to emulate the pumping action needed on the uphills.

Downhill arm action is almost the opposite and it’s fine if they’re waving all over the place.’

TRAIN FOR THE 5 TERRAIN

We’ve said it before, but that’s

not going to stop us saying it again: if you’re planning to tackle a race that includes plenty of descents, make sure your training also features plenty of downhill running.

When you run downhill, your quads act as brakes to hold you back, and if they’re not used to it, they’ll start screaming for you to stop. As well as training on hills, lunges and hopping are a great way to strengthen quads.

6 STRIDE RIGHT

When you’re descending at speed, shorten and quicken your stride so you move lightly down the slope. ‘When you run, you hit the ground with a force of more than twice your body weight and that increases by 14 per cent on the downhills, so try to avoid heel striking, which creates a braking action and increases impact even more,’ says Russell.

By aiming for a quick cadence, you’ll avoid leaving your legs behind, which can cause your stride to lengthen too much. ‘Try to bring the knee through quickly so you’re ready for the next step,’ Russell adds.

EVERY 7 LOVE MINUTE

You’ll become better at descending if you learn to love the hills. Sure, they can feel like daunting obstacles if you’re new to running or lack experience at tackling climbs and descents, but they’re well worth your time and effort. ‘Have the courage and confidence just to try; to take opportunities and see where they lead,’ says Hawker. ‘The most important thing is to run for the love of it because then more is possible than you imagine.’

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IF YOU’RE PRONE TO INJURY, OFF-ROAD RUNNING COULD BE THE ANSWER TO GETTING RID OF THOSE COMMON NIGGLES

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re you sick of picking up injuries while running on the road or treadmill? Rather than resorting to cross training in the gym or going out on a bike until you’re fixed, trail running could help.

Martin Yelling, who coaches trailrunning retreats for Adventures in the Alps (www.yellingperformance.com), says: ‘Repeated training on tarmac, pavement pounding or even treadmill running can place considerable stress on your joints, ligaments and tendons, and can lead to a higher risk of repetitive or overuse injuries.

‘But with trail running, you’re less likely to become injured because the diverse terrain you encounter develops your technical running ability, as well as your balance, rhythm and coordination.’

Trail-running event organiser Paul Magner (www.trailplus.com) agrees.

‘With off-road running there’s significantly less jarring,’ he says.

‘And because trail running involves such varied underfoot conditions, every foot strike is different, which means every single tendon and muscle in your foot and, to a lesser degree, your lower leg will become stronger, making you less injury prone.’

especially if the road has a camber, can irritate the plantar fascia,’ says physiotherapist Dave Jelley, founder of the running-holiday company Jelleylegs (www.jelleylegs.co.uk).

‘Trails, on the other hand, are, by their very nature, less even, so the stresses placed on the foot are not continually in the same place. In addition, trails are also often softer than tarmac, so there’s less impact.’

THE PROBLEM

‘Plenty of up and down sections will strengthen your lower leg muscles’ THE PROBLEM

SHIN SPLINTS THE SYMPTOMS

Exercise-induced pain in the front lower legs.

‘Shin splints are known to be a reaction to repetitive impact and are more prevalent if you run long distances on the road,’ says Jelley.

‘Choose soft, grassy trails and woodland tracks to reduce the chance of this injury.’

THE PROBLEM

THE PROBLEM

PLANTAR FASCIITIS

RUNNER’S KNEE

THE SYMPTOMS

THE SYMPTOMS

Inflammation of the plantar fascia, the thick tissue on the bottom of the foot that connects the heel bone to the toes.

‘Long-distance road running,

This common running injury often results from the underside of the kneecap continually rubbing against the thigh bone if you always run on flat roads.

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‘Trail running,’ says Jelley, ‘will tend to reduce the risk of this injury because the knee is moving in a variety of positions as you negotiate the changing terrain.

‘By including downhill running on soft ground, you’ll strengthen your knee muscles because they have to act as a brake.’

ILIOTIBIAL BAND SYNDROME THE SYMPTOMS

Pain in your outer lower thigh.

This condition can be caused by the iliotibial band (a band of tissue connecting your hip to your shin bone) rubbing against your thigh bone.

‘This friction can result from runners developing strong quadriceps but neglecting to strengthen their hamstrings and glutes,’ says Jelley. ‘Choosing a trail with plenty of up and down sections will strengthen all of your lower leg muscles.’

It’s also important to remember that some injuries, such as Achilles tendonitis, are more common in trail running, which is why Jelley advises investing in good trail shoes and doing plenty of calf stretching, as well as building up your distances on the trails gradually by adding no more than ten per cent onto the time of your long run each week. You’re also at greater risk of tripping over roots, stones and other obstacles, so mind how you go!

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10 TIPS FOR SAFER TRAIL RUNNING SWITCHING FROM ROAD TO TRAIL HAS BRILLIANT BODY AND MIND BENEFITS. BUT ALWAYS MAKE SURE YOU STAY SAFE AND INJURY-FREE WITH THESE TOP TIPS

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rail running is great for your body, helping to improve your strength and stamina, not to mention the mental benefits of getting back to nature. There are, however, a few things you need to think about in order to stay as safe as possible. The clothing and equipment you need differ from that of a road run, plus your injury risk is different.

‘As a basic rule, road running produces overuse injuries to

FIVE WAYS TO STAY INJURY-FREE…

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GET BETTER BALANCE

Good balance is key for trail running. ‘If you can’t balance on one leg, start by squatting on one leg or go up onto your toes without toppling over,’ says Simon. ‘Once you have good static balance, progress to dynamic balance. Try hopping from leg to leg, changing the direction, distance and speed of the hops.’

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BUILD CORE STRENGTH

A strong core is important for all running, but especially trail, where a tired, slouched posture could lead to you tripping more easily. Plus, you need core strength to be able to duck effectively from low-hanging branches. Want a good exercise to build a strong core? Try the plank and side plank.

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PERFORM A WARM-UP A dynamic warm-up is a good

tendons, joints and muscles,’ says Bupa sports physiotherapist Simon Fairthorne (www.facebook.com/ buparunning). ‘In comparison, trail runners risk injuries to ligaments, with the increased risk of strains due to the uneven and undulating surfaces.’ With this in mind, here are ten quick tips that will help you stay as safe and injury-free as possible while traversing the trails…

idea before any run, but even more so for a trail run, where you may have to react quickly to changes in your environment, such as tree roots.

Simon suggests the following warmup: ‘Start with a light jog or fast walk on flat ground. After five minutes, do some dynamic stretches – try lunges in all directions, such as the “lunge around the clock” exercise, where you lunge forwards, sideways and backwards. Hold each position for 30 seconds – it only take three minutes to do both legs.’

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EASE YOURSELF IN

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IF INJURY STRIKES

swollen, ice it; if you’re not sure, ice it,’ says Simon. ‘Ice it for ten minutes every one to two hours until the pain settles. Be careful of ice directly from the freezer – it can burn if it’s left on too long – so always use a couple of layers of cloth between the ice pack and your skin.’ You can also carry a RecoverIce bandage, from £3.99 (www.recoverice.co.uk), with you when out running, to provide immediate relief.

Don’t decide to make your first trail run a ten-miler up and down a mountain pass! ‘Trail running can be significantly more challenging than road runing, so start with short runs,’ advises Simon.

If you do hurt yourself while out trail running, apply ice as soon as you can. ‘If it’s sore, ice it; if it’s

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FITNESS roughest of days. Another priceless accessory is a Buff. Great for hot or cold conditions, and so versatile!’

FIVE SAFETY TIPS…

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CHOOSE THE CORRECT SHOES

Proper trail shoes will help keep you upright and safe. ‘It’s important to choose a shoe that’s suitable for both you and the terrain,’ says James Kenyon, manager at outdoor specialists Castleberg Outdoors (www.castlebergoutdoors.co.uk). ‘If you’re heading out on a high rocky

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STAY ON TRACK

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CARRY SAFETY ESSENTIALS

If you decide to venture down a new route, keep an eye on which way you’ve gone. There’s nothing scarier than getting lost in the woods by yourself! If you’re the adventurous type, invest in a GPS watch designed for off-road use – try the Suunto Ambit, from £349 (www.suunto.com), designed for trail runners. You can even set your car as “home”, to stop you getting lost.

‘In our view, a whistle and an emergency blanket are two of the

‘Trail running can be significantly more challenging than road running, so start with short runs’ trail, pick shoes that will match the conditions – plenty of support and a grippy sole that gives you security on wet rock. Wet and muddy conditions on rugged trails and steep descents can present significant grip problems if the shoes don’t have the right tread – shoes with more pronounced lugs and that give you a better “feel” will help keep you on your feet.’

most important items to carry,’ says James. ‘Most running bags have whistles built into a clip and we’d always recommend a lightweight emergency foil bivvy bag, rather than just a foil blanket. If you’re not carrying much, a small run-specific bum bag is handy. If you need to carry a little extra for a longer run, a stable running pack, such as the Salomon Skin Pro, is invaluable.’

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LAYER UP

Wearing layers is key, so you can feel prepared for all weather conditions. ‘We’d always recommend a windproof jacket – they can be ultra-light to carry and can take the edge off the wind (and rain),’ says James. ‘It will also keep your core body warm on the

SHOUT ABOUT IT!

Don’t just head off for a trail run by yourself, leaving no indication of where you’ve gone.

Always tell someone the area you’re heading to, giving the exact route if you know what this is and, importantly, let them know how long you think you’ll be.

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STAY LOOSE

THESE KEY STRETCHES SHOULD BE A PART OF YOUR REGULAR ROUTINE TO STAY LOOSE IF YOU’RE HITTING THE TRAILS

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he validity of static stretching for runners has been under fire from leading athletics coaches for quite a few years now. The argument is that tight tendons help generate explosive power and therefore being too flexible is bad.

However, trail running isn’t purely about power and most of us are not at an elite level. For the vast majority of runners, flexibility is unfortunately often relegated to a quick quad stretch before a run. The

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ANKLES

Stability is more important than flexibility.

Having very mobile ankles can increase injuries if you’re running on uneven terrain.

Stability is always more important for trail runners.

Try some lunges on a BOSU ball or unilateral plyometrics (variation of hopping drills).

truth is, if you’re very tight you are more likely to get injured. But if you are already flexible, then maintenance is all that is needed. For those of you with tight/ problem areas these are seven of the best static-style stretches.

Before a race, ‘dynamic’ (i.e. movement) flexibility and mobility exercises are a great idea. The stretches below are purely to add to your conditioning programme.

Do them at any time.

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PIRIFORMIS

Often referred to as the ‘dancer’s’ stretch. It’s a great release if you suffer from sciatica or Piriformis syndrome. The trick is to keep your hips straight and your foot as parallel to your hips as you can. Hold for 60 seconds on each side and go for an 8/10 intensity. If you experience any pain in your knee, then best avoid this one.

3 GROIN

With this you can do some self-PNF moves. PNF (proprioceptive neuromuscular facilitation) is a flexibility system where you actively try to switch off your tendons’ self defence mechanism – so as to go to a further range of movement than is normally possible. Place your hands on your knees and push down while resisting with your knees. Then after ten seconds stop resisting with your knees – you will be literally forcing yourself into a more flexible state. Do this slowly to begin with! Four sets should do it.

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6 GLUTES

Lie with your back perpendicular to a wall. Place both feet on the wall so your knees are at a right angle, then lift one foot off the wall and place the ankle on your knee as shown. By pushing your non-wall knee towards the wall you will increase the intensity of the stretch. Slowly get to an 8/10 intensity level and hold for three sets of 20 to 30 seconds on each side.

4 BACK

This is a lovely stretch if you are quite static in your day job. Try to rotate as far as you can each side for 90 seconds, holding for ten seconds on each rotation. If you do a lot of uneven ground running, your lats and obliques will be tighter than normal.

5 ITB (ILIOTIBIAL BAND) Try to use a foam roller before all stretches; this is particularly relevant to the IT band. Get the knots out first, then stretch. When stretching, be patient with this one, it may take you a minute to find the best angle.

When you find it, push so it is a 9/10 level of intensity.

Hold for two sets of 30 seconds on each side.

7 HIP FLEXOR

Go into the lunge position, then grab your back foot and pull it up to your glute.

Keep the body as upright as you can and slightly push out and forwards with your hips (like someone is behind you, pushing your butt forward). This will lengthen the top of the quads and fully stretch out the hip flexors. Tight hip flexors can really affect running biomechanics. Perform this stretch if your trail is uphill and certainly before a hill training session. Do two sets of 30 seconds each side. Go for a 9/10 intensity.

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CORE CONDITION THESE SEVEN ESSENTIAL MOVES SHOULD FORM THE BEDROCK OF YOUR CORE STRENGTH AND WILL HELP WARD OFF INJURIES AS YOU TACKLE LONGER TRAILS

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trength and conditioning for the majority of recreational runners is always the element of training that goes out the window. You just want to run, right? The problem is, without paying attention to the strength of your key running muscles, you will increase the risk of injury as you run further and train more often.

Complete these seven simple exercises in your own living room, in a park or even in the office if you’ve got the space.

3 THE SIDE PLANK

Make a right angle with your supporting arm, your feet together and your stomach strong. Rise up, making sure you squeeze your glutes and pushing your pelvis through. Hold for 30 seconds.

Advanced version Lift your free arm into the air, keep your side really strong, don’t let your middle sag.

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THE FINGER CRUSHER

Get into a sit up position, find that natural arch in your back, place your hands under that arch, engage your lower abs and pelvic floor and push your spine down onto your hands, trying to crush your fingers.

Advanced version Do slight alternate leg lifts, keeping the pressure on your hands even.

2 THE PLANK

Keep a straight line from the neck down through the legs to your ankles, engage all your core muscles by sucking your belly button up to the ceiling. Keep your chest over your elbows.

Advanced version Hold this for 30 seconds to one minute and build it up gradually. If this is too hard to begin with, you can avoid lower back pain by doing the move with knees on the ground.

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4 THE BRIDGE

From the sit-up position, keep your stomach strong, engage your glutes and roll up into a bridge. Keep your hips high by squeezing your glute muscles.

Advanced version Make this tougher by putting your hands over your chest.

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5 PRESS-UP

Press-ups are a key exercise to improve your arm swing when running.

They work your pecs, triceps, abs and lower back. Place your hands shoulder and a half’s width apart, get into the plank position, lower your chest to the floor and push back up, not just pushing through your chest and arms but also through your core.

6 SPLIT-LEG LUNGE

This works your running muscles in a full chain movement. Point your toes forward, keep your back heel lifted and with hands on hips, lunge down, squeezing the glute of your rear leg. Make sure everything goes down in the centre and you’re not lunging forwards. Your knee should NOT be over the front of your toes. Lunge forward with a bent back knee.

Advanced version Once you’ve nailed this move, you can progress to driving the knee up from the lunge.

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ONE-LEGGED SQUAT

This also works everything in a full chain movement. Standing on one leg, engage your glute on your standing leg, keep your hips facing forward and aligned with your knee and toe. You don’t want your knee to roll inwards, so go down as far as you can without that happening.

Advanced version You can use a stability ball between yourself and a wall for balance in the early stages.

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POWER PLAY THIS MIX OF STRENGTHENING AND PLYOMETRIC MOVES IS PERFECT TRAIL PREPARATION

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lyometric exercises are designed to improve your explosive power – ideal when you’re looking to add some speed and strength to your running. Coupled with some top strengthening moves, plyometrics are also the perfect exercises to do before trail running, as they will get your fast-twitch muscles into gear, making your legs feel more responsive.

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GLUTE STEP-UP CIRCUIT

Stand on a step or bench on your left leg, with your right leg hanging off the side of the step.

Squeeze your glutes (bottom) on the standing leg, to control the movement, and hitch your free hip up, so your hips are at an angle.

Swing your free leg out to the side as high as you can, before lowering it back down with control.

Maintaining the angle in your hips (keeping your free hip hitched up), immediately perform a squat on the standing leg, ensuring your knee doesn’t go over your toes.

Repeat ten to 20 times standing on your left leg, before switching over to your right.

2 HAMSTRING STEP AND BOW

Step forward with your left leg, then, pivoting, from your hip, lean forward so your upper body is parallel with the ground and your right leg is raised straight out behind you.

Hold this position for a second.

Squeeze your glutes and hamstrings and bring your body back to an upright position, then immediately step forward with your right leg and repeat the move, this time raising your left leg out behind you.

Repeat the move for 20 to 30 steps.

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HIGH-KNEE WALK WITH GLUTE HOLD

This is a slow and exaggerated walk. As you walk forward, lift your knees up high.

Focus on squeezing your glutes as you lift each knee in turn, and hold the top position for a second or two while your knee is in the air.

Keep your shoulders relaxed.

Suck your tummy in to promote a strong core.

Walk forward for 20 to 30 steps.

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4 DEPTH JUMPS

Stand on a step or bench.

Step off the bench with one leg, with your feet active (flexed).

Your feet should meet in the air, then land on both feet.

As soon as you land, rebound back off the floor into a jump.

Make sure you have as short a contact time with the floor as possible, and bounce as high as you can!

Repeat five to ten times.

6 HIGH-KNEE RUNNING

This is an exaggerated high-knee running action.

Run forwards, making sure you maintain an upright posture and get a spring in your step.

Ensure you lift your knees up high, keeping your feet active (flexed, not pointed) and pump your arms forwards and backwards.

Run forwards for 30 steps.

5 CATERPILLAR WALK

This move works your whole body, with emphasis on your core.

Place your hands and feet on the floor.

Walk your hands out, so that you are in a plank position.

Next, walk your feet towards your hands (as your toes touch the floor, push your heel to the ground, so you feel the stretch in your hamstrings). Once your feet are right behind your hands and your legs are straight, walk your hands forward into a plank.

Repeat this move five to ten times.

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7 BLIND LINEAR HOPS

Doing any activity with your eyes shut adds an extra element of danger – so please have plenty of space when doing this!

Get a marker that’s low off the ground, such as a rolled-up towel and hop with one leg back and forth over it.

As soon as you get into the rhythm, close your eyes; see if you can get to 20 without falling over, opening your eyes or landing on the towel.

With your eyes closed your body will be forced to use its natural awareness to stay balanced and coordinated. The better balance you have, the less likely you are to trip on your runs. In addition, all hopping will increase ankle-tendon and calf-muscle strength.

8 LATERAL SINGLE-LEG HOPS

With one foot always off the floor, jump from side to side over a line.

Do the hops as quickly as you can, two sets of 40 for each leg.

This will improve foot speed, calf power and coordination. This exercise is ideal for those sharp turns and tree-root evasions.

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9 JUMPING SPLIT SQUATS

Starting in a lunge position, with left foot forward and right foot back, jump up very powerfully, high and quick and land with feet in the opposite positions, i.e. right foot forward and left foot back.

Do this continually for 60 seconds. Repeat for two sets.

This is a great power exercise for the glutes and hip flexors, and is particularly good for powering up those hills.

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11 SIDE STEPPING

Keep your feet facing the same way as your hips and side step for four sets of 100 metres.

Switch the lead leg after each set. You are working your core, abductors and obliques and also getting your knees used to lateral movement. This is a great injury-prevention exercise.

Start slowly and build up speed.

10 BENCH ‘PLYO’ PISTOL SQUATS

Begin in a one-legged squat, with a bench behind you.

As soon as your bum touches the bench, drive up straight, using your base leg. The idea is that you generate so much force you hop up, rather than just standing up quickly.

Land and repeat the move. This is a great power exercise.

You build leg strength individually (something that basic squats can never do), it’s safe and you learn to fully activate/fire the gluteus muscle, which can be the cause of many injuries.

Do six sets of 20. Change feet after each set.

12 TWO-FOOTED JUMP TO SINGLE-LEG LANDING

Stand with your feet hip-width apart.

Jump sideways as far as you can but land on just one foot.

This requires power and balance. Your ankle and knee stabiliser muscles will be working hard.

Do four sets of 20 reps. Change feet after each set.

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BOOST YOUR AGILITY!

GET READY FOR THE TWISTS AND TURNS OF THE TRAILS

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rail running places greater demands on your body than road running, so it helps if you’re agile, in order to be able to change direction quickly to avoid rocks and stones, duck down to avoid branches, and leap from side to side to prevent tripping over tree roots or incur wet feet stepping in puddles.

With all these hazards potentially occurring within a short distance, it helps if you are flexible enough to prevent injury caused by sudden movements you may need to make.

To run trails effectively and remain injury free, you need a workout

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routine that hones your reaction times, boosts your coordination and balance, and improves your flexibility.

The exercises in this programme will enhance your brain’s ability to control your muscles quickly, which will help keep you on your feet, while also encouraging improvements in coordination, flexibility and quick response times.

You can begin on flat ground and then progress to trying the hops on an uneven surface, for even greater benefits to your strength and proprioception – the link between your mind and body.

CRISS-CROSS HOPS

Stand on your right leg – the point where you’re standing is your start and finish point and is the centre of an imaginary cross.

First hop forwards, then hop back to the start point, then hop to the right, returning to the start point, to the back, returning to the start point, and to the left, returning to the start point.

Switch to your left leg and repeat the process.

Rest and then repeat on each leg five times.

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SINGLE-LEG CALF HOPS

Stand on your right leg and start to hop, using your calf muscle and your ankle to lift you off the ground, rather than bending your knee too much.

Complete five hops on the right before switching to the left leg.

Return to the right leg and repeat for ten hops, before switching to the left.

Alternate between five and ten hops on each leg for a minute, rest for 30 seconds and repeat.

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3 SINGLE-LEG SQUATS ON WOBBLE BOARD

Stand on your right leg on the wobble board, while holding your left leg out a little in front of you.

Sit into a single-leg squat.

Move slowly and hold your position at the bottom of the squat for two seconds.

Repeat for five squats on this leg before swapping to the left leg and performing the same action.

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FITNESS 4 BOUNCY BALL TENNIS

Find a wall with some open space in front of it.

Throw a tennis ball against the wall, then run to where it returns so you can hit it back to the wall.

Repeat for as long as you can continue the ‘rally’ and aim to move the ball around, so you have to run, twist, reach or jump to hit the next shot.

‘You need to hone your reaction times, boost your coordination and balance, and improve your flexibility’

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INNER THIGH STRETCH

Sit on the floor with your legs out wide in front of you.

Use your arms to slide your bottom forwards and let your feet drift a little further apart.

As your feet move apart, you’ll feel an increased stretch along the length of your inner thighs.

Hold this position for ten seconds, relax and repeat three times.

6 CALF STRETCH

Lean forward onto the back of a bench, with your right leg bent and your left leg extended out behind you.

Push the heel of your left leg into the ground, until you feel the stretch in the upper part of your calf muscle.

Relax from this position and bring your left foot forward a little.

With your weight on your right foot, bend both legs, pushing the heel of your left leg into the ground. You should feel the stretch in the lower part of your calf muscle in your left leg.

Relax from this position and repeat the stretches for your right leg.

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TAKING THE ROUGH WITH THE SMOOTH

GET YOUR BALANCE AND MOBILITY SKILLS ON TRACK BEFORE WANDERING INTO THE WOODS

T

rail running can be more demanding on your legs than running on other surfaces, so incorporating a selection of strength exercises for your lower body will help you deal with these demands and help you stay injury free. These exercises will lead to both strength and stamina gains, and are designed to keep you moving and also challenge your balance and mobility skills.

1

SKIPPING

Skip in short bursts, starting with 20 skips and working up to 50 at a time, with a short rest between each round of skipping.

Once you’ve mastered the art, see how many skips you can do in one minute.

2 STEP DOWN AND TOE TAP

Stand facing backwards on a step or bench, with your feet hip-width apart and your knees slightly bent.

Tighten your midsection and slowly bend one knee while lowering the other foot towards the ground.

Control the movement with the leg that’s still on the bench and keep your hips level.

Your back foot should only tap the ground before you lift back up to stand on the bench. Resist putting your back foot completely on the ground to rest.

Repeat this ten times before doing ten reps on the other side.

3 REAR LUNGE WITH LEG KICK

Stand with your feet hip-width apart, shoulders relaxed and arms by your sides.

Take a big step backwards and move into a lunge position. At the bottom of the movement, you should have right angles at both knees, with your body upright.

054

Spring your back leg out of this position as you stand upright, swing it forwards and straighten it in front of you.

Repeat the sequence on the other leg.

Continue until you have completed ten lunges and kicks on each leg.

Make sure your body is upright throughout the movement.

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FITNESS 4 SQUAT JUMPS WITH TUCK

Stand with your feet hip-width apart.

Sit back into a squat position.

Using your arms to get momentum, jump as high as you can and bring your knees up to your chest.

Land gently, bend your knees and get into the squat position again.

Repeat five times.

5 PULSE SQUATS

Stand upright with your feet hip-width apart.

Sit back into a deep squat position, with your knees over your toes.

Stand up only halfway, then pulse down again to the deep squat.

Repeat this pulse movement ten times and then stand fully upright.

Repeat the entire sequence ten times; it’s harder than it sounds.

6 SQUAT JUMPS

INTO WIDE SQUAT

Sit back into a regular squat position, making sure your knees don’t travel further forwards than your toes.

Now swing your arms to jump out of the squat position.

Move your feet apart in the air and land with your feet a little wider than shoulder-width apart, with your toes turned out. Keep that gut tight, it’ll help stop you going over.

Sit back into a wide squat position, making sure your knees stay in line with your hips and ankles.

Swing your arms to jump out of this position.

Move your feet together in the air and land with them hip-width apart.

Repeat for 20 jumps – that’s ten squats in each position.

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CREATE YOUR OWN TRAIL GYM DO YOU HATE THE IDEA OF EXERCISING IN A GYM? THEN IMPROVE YOUR FITNESS BY DOING YOUR STRENGTH AND CONDITIONING MOVES IN THE OUTSIDE WORLD

B

elieve it or not, there was once a world without gyms. It was a time when people were more creative about how they exercised, either working out at home or making use of the parks, roads, trails and hills close to where they lived.

For many people, that world hasn’t changed and for every individual who loves the gym, there will be another

somewhere for all the effort you’re putting in.

Remember, too, that training outdoors needn’t necessarily be confined to running from A to B. Some people say they don’t want to exercise outside, as all they can think of doing is running and they prefer their workouts to be a bit more varied.

Well, those people are missing a

run further and reduce the risk of injuries. Often, people think they require gym equipment to achieve a ‘proper’ workout like this, but if you spend a little time thinking about the options available to you outdoors and then focus on the intensity of your workout, including the relative rest to

‘Outdoor workouts are every bit as challenging, if not more so, as exercising in the gym. They are certainly much more stimulating for the mind’

who simply wouldn’t entertain the thought of exercising indoors in a contained environment.

There’s no better time than the summer months to train outside, when the days are longer and brighter. If you give it a go, you’ll soon discover the pleasant distraction of ever-changing scenery and the satisfaction of actually getting

056

whole host of opportunities that nature provides for the complete body workout.

MIX IT UP As a regular runner, your training schedule should include plenty of strength and conditioning exercises as well as pounding out the miles.

This variety will help you get faster,

activity time, you’ll quickly find that outdoor workouts are every bit as challenging, if not more so, as exercising in the gym. They are certainly much more stimulating for the mind and this has been demonstrated to lead to better results for the body.

So, plan your next training session as an outdoor one and seek out as

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FITNESS

many opportunities for exercises along the way as you can. Here are a few ideas to get you started:

YOUR TOP-TO-TOE TRAIL WORKOUT When you’re running along a trail or in a park, you can always sneak in some body-weight exercises. These can include squats, lunges, single-leg hops, bunny hops, lunge walks, highknee lunge walks, wide squats, squat jumps, clock lunges and calf raises.

Then you can add a new dimension to your routine by making full use of the natural or man-made features that you come across. Trees are great for stretches and standing press-ups, benches ideal for dips, plank or incline press-ups, and steps are brilliant for single-leg lunges or squats.

Logs are great for balancing on while you exercise, or jumping over.

Jumping or hopping from log to log or rock to rock, provided the logs or

rocks are fixed in place, will also work you hard. Hills are fantastic for uphill or downhill walking lunges, as well as for adding bursts of highintensity training to your run.

Take a resistance band with you and you can include triceps extensions, biceps curls, shoulder raises, rows and squats with the band in your workout. If you want to vary your cardiovascular training, take a rope with you and skip for extra bursts of activity to get your heart rate up to its higher limits.

To keep your workouts varied, you can find a spot along your route to run through a set of these exercises, or you can break up your run with one exercise every few minutes.

If you follow a regular pattern of different running routes with different exercises along the route, you’ll find that your fitness improves in leaps and bounds, and probably at a far greater rate than following the same old workout plans in the gym.

STAY SAFE Tips to avoid injury outside 1

The same guidelines apply as when you’re working out indoors. Focus on posture and technique at all times.

2

Remember that nature has not been designed with the same accurate precision as gym equipment, so you need to be aware of rough terrain, uneven trees, unusually angled hills and make sure you shift your body position when necessary, to guarantee you’re never working out in a lopsided or uneven fashion.

3

Take water with you, as there are not many water coolers in the great outdoors!

4

Check the weather and dress accordingly. If you are too hot or too cold, it could compromise your technique and lead to injury.

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FITNESS

YOUR FIRST TRAIL RACE KEEN ON THE IDEA OF AN OFF-ROAD EVENT BUT UNSURE WHAT TO EXPECT? HERE’S THE LOWDOWN

D

epending on where and when you take the plunge to run an off-road race, the terrain could vary from squelching and slippery farm tracks, to undulating fields full of rabbit holes, to a river crossing and big climbs.

If you are prepared for the challenges, your first trail race will throw at you, the whole experience will be far more enjoyable.

Annie Dawson, of www.AlpineOasis.com, which offers running courses in the Alps, explains that trail races can vary from 5K around a park or through woodland to more than 100K through hills, fells and mountains (such as the 166K UltraTrail du Mont-Blanc). ‘The biggest difference, of course, is racing offroad,’ she says. ‘Road racers are used to having great stability, whereas offroad you could be tackling slippery, grassy and muddy terrain.’

Like road races, trail races will be well marshalled, planned and routed, but because of the off-road nature of the course, there can be big sections where you’ll realise you are well and truly on your own. ‘At some points, you might have to make a decision on direction, so having a map is important,’ says Annie.

Kathryn Freeland, managing director of Absolute Fitness (www. absolutefitness.co.uk), says the

biggest challenge for beginners is the extra demands on certain parts of your body.

‘Trail running is much harder on your ankles and on your core,’ she explains. ‘It’s also harder on your brain, so coordination and balance are more important. You have to think ahead to the puddles, tree roots and loose stones – you really do have to pay attention.’

So, what’s the best way to train for a trail race? ‘If you’re a beginner, start slowly, as your legs and ankles will be working a lot harder,’ says USA Pro personal trainer and nutritionist Lucy Wyndham-Read (www.usapro.co.uk).

‘Start off on flatter surfaces and aim for about 15 minutes on your first session, then increase the time by ten per cent weekly while upping the intensity by finding routes with more inclines.’

SHOCK ABSORBER The good news is that trail running is much kinder to your joints than road running, as the surface takes a lot of the shock from the high impact of running, but having the right footwear also makes a difference. ‘Go to a running shop and describe the off-road terrain that you are likely to be running on so that they can recommend shoes with grip that can stabilise your foot,’ says Kathryn.

Annie Dawson says there is other essential kit worth investing in if you want to enjoy trail running. ‘In the UK, if you have a typical trail race, ten per cent of the line-up is using running poles, whereas in France and the rest of Europe, there are only ten per cent without poles,’ she says.

‘Even for beginners, I would recommend them. On the flat you don’t need them, but when the gradient steepens, poles help to take the weight and protect your knees.’

Some trail races cover two days and runners often have to negotiate the track in the dark, which makes offroad hazards even more treacherous.

Tara Sanders, a regular off-road runner around Box Hill, in Surrey, learned this lesson the hard way. ‘Last year, running in the dark with a head torch, I ended up going down a rabbit hole and my knee popped out,’ she says. ‘I’ve also been chased by cows and rammed by a sheep.’

You’ve got the kit, you’ve done some training runs, so how about entering a race? ‘All races give a gradient in terms of how hard or easy they are, and most race organisers will post the course map online so you can study the gradient and route,’ says Annie. ‘Many runners try out the route before the race. Race organisers will often advise you of compulsory kit that you have to carry to be eligible to take part.’

Items on the race kit list might include a backpack, water, waterproof clothing, mobile phone, food, map, first aid kit and a whistle – a bit like your first underground rave, really. It may all sound quite intimidating, but it doesn’t have to be.

‘Go to the race prepared – don’t just turn up and hope for the best,’ advises Annie. ‘You don’t want to start off feeling intimidated – you have to enjoy it because you are there to have fun.’

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TRAINING PLANS

THERE ARE PLENTY OF EVENTS OVER THE CLASSIC MARATHON AND HALF-MARATHON DISTANCES FOR YOU TO TRY. USE ONE OF THESE TRAIL-SPECIFIC PLANS TO GET READY FOR THE ROUGH STUFF

W

e’re slap-bang in the thick of road-racing season, with marathons and half marathons all over the place, but if the sound of your feet pounding away on the pavement has become as boring to you as having to read every political party’s election manifesto from cover to cover, you might prefer to go off-road for your next race.

Trail marathons and half marathons are growing in popularity and they offer a break from the norm. The change in terrain presents the obvious difference in what you can expect underfoot, but throw in some steep gradients, unexpected twists and

060

turns, and troublesome tree roots, and you have a thrilling challenge for your mind and your body. You see, applying your usual training programme to an off-road race won’t quite cut the mustard. Along with the usual dos and don’ts involved in a training programme, you also need to consider the following:

1 Get used to wearing and running with a hydration backpack. Make sure you choose one that fits and works well for you.

2 Choose good off-road trail shoes for most runs and training sessions completed away from the road or track.

3 Include some road and track work to keep in touch with firmer, flatter surfaces as per the plans.

4 Complete all core and conditioning work twice a week if possible, focusing on the finger crusher, planks, bridging, one-legged squats, lunges and press-ups. See page 46 for details. These exercises are crucial in making you strong enough to run well off-road.

5 Stay safe and let others know where you will be running and your planned route.

6 Take your phone, map, money, gels, drinks and GPS if you’re running off-road on new trails. Don’t get lost!

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FITNESS TRAIL HALF MARATHON | BEGINNER 12-WEEK PLAN WEEK

MON

TUE

WED

THUR

FRI

SAT

SUN

1

Rest + core/ S&C*

15-30 min easy run

REST

15-30 min easy run off-road on trails

REST

REST or 30 mins aerobic cross training easy + core/S&C

15-30 min easy run off-road on trails

2

Rest + core/ S&C

20-30 min easy run

REST

4 x (3 min at threshold pace/ 3 min jog/walk recovery).

All built into 30 mins running off-road

REST

REST or 30 mins aerobic cross training easy + core/S&C

20-30 min easy run off-road on trails

3

Rest + core/ S&C

30 mins to include 4 x 4 mins of continuous hills off a 2 min jog/ walk recovery off-road

REST

4 x (4 min at threshold /3 minute jog/walk recovery). All built into 30 mins of running

REST

REST or 30 mins aerobic cross train easy + core/S&C

30-40 min easy run off road on trails

4

Rest + core/ S&C

30 mins to include 3 x 5 mins of continuous hills off 2 min jog/walk recovery off-road

REST

3 x (5 mins at threshold/2 minute jog recovery). All built into 30 mins of running

REST

REST or 30 mins aerobic cross train easy + core/S&C

45-min easy run off-road on trails. Try to include a few hills on your route

5

Rest + core/ S&C

3 x (5 mins at threshold/2 minute jog recovery) All built into 30 mins of running

REST

20 mins easy run or 30 mins cross training + light core/ S&C workout

REST

5K parkrun with a 5-10 min warm-up and cool-down

30-min easy run off-road on trails OR rest

6

Rest + core/ S&C

30-45 min run, including 4 x 5 mins of continuous hills off 2 min jog/walk recovery off-road

REST

4 x (5 mins at threshold/ 2-minute jog recovery). All built into 45 mins of running

REST

REST or 30 mins aerobic cross train easy + core/S&C

60-min easy run off-road on trails. Try to include a few hills on your route

7

Rest + core/ S&C

30-45 min run, including 4 x 6 mins of continuous hills off 2 min jog/walk recovery off-road

REST

Continuous 30-min run made up of 10 mins easy/10 mins steady/ 10 mins faster pace

REST

REST or 30 mins aerobic cross train easy + core/S&C

75-min easy run off-road on trails. Try to include a few hills on your route

8

Rest + core/ S&C

50-min run, including 5 x 5 mins of continuous hills off 2 min jog/walk recovery off-road

REST

15 mins easy/15 mins steady/15 mins at HM** pace or fast

REST

REST or 30 mins aerobic cross train easy + core/S&C

90-min easy run off-road on trails. Try to include a few hills on your route

9

Rest + core/ S&C

5 x (5 mins at threshold/2 min jog recovery) built into 50 mins of running on an undulating route off-road

REST

20 mins easy run OR 30 mins cross training + light core/ S+C session

REST

5K parkrun with a 5-10 min warm-up and cool-down

30-min easy run off-road on trails OR rest

10

Rest + core/ S&C

45 min fartlek to include 3 sets of 3 min, 2 min, 1 min. Take a 90-sec jog/walk recovery between each effort

REST

20 mins easy/20 mins steady/20 mins at HM pace or threshold effort

REST

REST or 30 mins aerobic cross train easy + core/S&C

1:45 easy run off-road on trails.

Try to include a few hills on your route. Last 20 mins at target HM pace/intensity

11

Rest + core/ S&C

45 min fartlek to include 2 sets of 4 min, 3 min, 2 min, 1 min. Take a 90-sec jog/walk recovery between each effort

REST

4 x (6 mins at threshold/2 min jog recovery) built into 40 mins of running on an undulating route off-road

REST

REST or 30 mins aerobic cross train easy/ Pilates

45-60 min relaxed run on a flat route

12

Rest

30-min run with last 10 mins at HM** race pace on a flat route

REST

25-min easy run

REST

15-min easy run and stretch

Half-marathon race day – good luck!

Do a ten-minute warm-up before threshold, continuous hills or interval sessions. Walk or jog your recovery. Ten-min cool-down If you are feeling OK, try a 30-minute recovery run the morning before any of the quality sessions above as per most Tuesdays. An optional extra recover run or cross-training session is included most Saturdays. Do not do this if tired.

Always substitute cross training for running if you are injured, very sore or it is not safe to run.

Add Pilates or yoga classes once or twice a week if you have time.

Try to stretch every day for at least ten minutes.

Always eat within 20-30 minutes of finishing a run

Always train at your target pace, don’t compromise or run too hard. Tiredness always catches up with you.

Have fun and train where it is safe. * Strength and conditioning ** Half marathon

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TRAIL HALF MARATHON | IMPROVER’S 12-WEEK PLAN WEEK

MON

TUE

WED

THUR

FRI

SAT

SUN

1

Rest/easy cross train + core work

Threshold session. 30-45 mins, including 3 x 5 mins at threshold with 2-min jog recovery. Off-road

30-min recovery run or 45 mins cross training and core conditioning

30-40 min easy run on flat route

REST

3 x 5 mins of continuous hills (up and down at same pace) with a 2-3 min jog recovery

2

Rest/easy cross train + core work

Threshold session. 30-45 mins, including 4 x 5 mins at threshold pace, with 2min jog recovery. Off-road

30-min recovery run or 45 mins cross training and core conditioning

Progression run, 30 mins: 10 easy, 10 steady and 10 at threshold on flat route

REST

3 x 6 mins of continuous hills, with a 2-3 min jog recovery

45-60 min easy run offroad on undulating route

3

Rest/easy cross train + core work

Threshold session. 45 mins, including 4 x 6 mins at threshold, with 90-sec jog recovery off-road on undulating route

30-min recovery run or 45 mins cross training and core conditioning

45 min progression run, with 15 easy, 15 steady and 15 at threshold pace on flat route

REST

2 x 10 mins of continuous hills, with a 3-min jog recovery

60-70 min easy run offroad on undulating route

4

Rest

45 with fartlek of 5,4,3,2,1 mins, all off a 90-sec jog recovery. Pace increases on each rep as distance shortens

30-min recovery run or 45 mins cross training and core conditioning

30-min relaxed run or rest

REST

5K parkrun fast, with a 10-15 min warm-up and cool-down jog

45-min recovery run or cross train

5

Rest/easy cross train + core work

50 min run, with 5 x 5 mins at threshold off a 2-min jog recovery off-road and on an undulating route

30-min recovery run or 45 mins cross training and core conditioning

45-min run (15 easy, 15 steady, 15 threshold) on flat route

REST

4 x 6 mins of continuous hills, with a 2-min jog recovery

80-min easy run off-road on undulating route

6

Rest/easy cross train + core work

Mixed-pace session – 6 mins threshold + 4 x 2 mins at 5K pace + 6 mins at threshold, all off a 2-min jog recovery

30-min recovery run or 45 mins cross training and core conditioning

4 x 6 mins of continuous hills, with a 2-min jog recovery

REST

45-min relaxed run

90-min off-road run on a hilly route, with last 20-25 mins at HM race pace/ intensity

7

Rest

60-min off-road run on hilly route, to include 3 x 10 mins at threshold effort off a 3-min jog recovery

30-min recovery run or 45 mins cross training and core conditioning

30-45 min easy run or rest

REST

5 x 5 mins of continuous hills, with a 2-min jog recovery

1:45 easy run on flat offroad route

8

Rest/easy cross train + core work

Fartlek session of 2 x 4,3,2,1 mins built into a 45- min run with 90-sec recovery jog. Off-road and try to get faster as the rep gets shorter.

30-min recovery run or 45 mins cross training and core conditioning

20-30 min recovery run on flat ground

REST

5K parkrun fast, with a 10-15 min warm-up and cool-down jog

75-min easy run on flat route

9

Rest/easy cross train + core work

10 mins at threshold + 4 x 3 mins at 10K pace + 10 mins at threshold, all with a 2- min recovery jog

30-min recovery run or 45 mins cross training and core conditioning

Progression run: 60 mins, off-road on undulating route: 20 easy/20 steady/20 hard

REST

45-min relaxed run

Two-hour run, with last 20 mins at half-marathon intensity. Off-road on an undulating route

10

Rest/easy cross train + core work

40-min easy recovery run on flat ground

Fartlek session of 2 x 6,5,4,3,2,1 mins, built into a 60-min run with 90-sec recovery jog and each effort should get quicker as the distance shortens

30-min recovery run or 45 mins cross training and core conditioning

REST

30-45 min recovery run

Two-hour easy-pace run, with last 30 mins at target half marathon intensity if you feel good. Hilly route

11

Rest

30-min easy run + conditioning work

60-min run, including 8 x 3 min threshold/3 min easy.

Off-road but flat

30-min easy run

REST

5K parkrun, with 5 x 4 mins at 10K pace. 90 sec rec. Undulating route off-road

60-min relaxed run on firm trail or road

12

Rest

30-min run, including 3 x 5 mins at HM pace, with 3-5 min jog recovery

30-min easy run or light cross training

20-25 min easy run

REST

15-min easy run

Trail half-marathon race – good luck!

Easy week

Taper begins

Easy week

062

45-min easy run off-road on undulating route

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FITNESS TRAIL HALF MARATHON | ADVANCED 12-WEEK PLAN WEEK

MON

TUE

WED

1

Rest or 30-45 min recovery run + core conditioning

AM: 30-40 min easy run PM: 4 x 6 mins at threshold (twice). Hilly undulating, off-road route

45-60 min off-road run+ light core-conditioning session

2

Rest or 30-45 min recovery run + core conditioning

AM: 40-min easy run PM: 5 x 5 mins at threshold (twice) on hilly, undulating route

3

Rest or 30-45 min recovery run + core conditioning

FRI

SAT

SUN

AM: 30-min easy run PM: 30-min progression run of 10 easy, 10 steady and 10 at threshold on a flat, firm trail or road

REST

2 x 10 mins continuous hills, with 2-min jog recovery. Warm up and cool down well

80-min relaxed run, off-road on undulating route

45-60 min off-road run + light core-conditioning session

AM: 30-min easy run PM: 45-min progression run, of 15 easy, 15 steady and 15 at threshold on a flat, firm trail or road

REST

4 x 6 mins continuous hills, with 2-min jog recovery. Warm up and cool down well

90-min relaxed run, with last 15 at HM pace if you feel good. Undulating, off-road route

AM: 30-min easy run PM: 6 x 5 mins at threshold (twice) on hilly, undulating route

45-60 min off-road run + light core-conditioning session

60-min run, made of 20 easy, 20 steady and 20 at threshold on a flat, firm trail or road

REST

3 x 10 mins continuous hills.

Warm up and cool down well

90-min relaxed run with last 15 at HM pace if you feel good. Undulating, off-road route

Rest

AM: 30-min easy run PM: 6 min at threshold + 3 x (4 x 400) with 60-sec jog recovery at 5K pace on track or grass

60-min easy-pace, offroad run on a flat route

45-min easy run + light core conditioning session

REST

5K parkrun or 45- min run, with middle 20-25 at threshold pace

75-80 min easy-pace run on an undulating route, mostly off-road

5

Rest or 30-45 min recovery run + core conditioning

AM: 30-min easy run PM: 10-min run at threshold, 4 x 3 mins at 10K pace, 10 min at threshold on track or road

60-70 min easy run. Offroad, undulating route

AM: 30-min easy run PM: 3 x 12 mins continuous. Warm up and cool down well

REST

45-min recovery run + core conditioning session

1:45 run, with 3 x 12 mins at HM pace built into the last 60 mins, off 3-5 min easy run recovery. Make sure the last hour is on a reasonably hilly off-road route or trail

6

Rest or 30-45 min recovery run + core conditioning

AM: 40-min easy run PM: 40-min easy run or cross train

12 mins at threshold + 5 x 2 mins at 5K pace + 12 min at threshold (2 mins recovery between each effort) on track or road

AM: 30-min easy run PM: 60 mins (20 easy, 20 steady, 20 at HM pace) on a hilly route, off-road

REST

45-min recovery run + core conditioning session

1:45-2 hour run, with last hour including 3 x 12 mins of continuous hills off a 5-min jog recovery. Find a hilly offroad area for last 60 mins

7

45-min easy run or rest + core conditioning

AM: 40-min easy run PM: 40-min recovery run or cross train

45-60 min easy run + light core conditioning

AM: 30-45 min rec. run PM: 6-8 x 800m (even nos at HM pace/odd nos at 5K pace). 90-sec rec on road or firm, flat trail

REST

45–60 min run, offroad on undulating route, with last 25 mins at threshold.

Two-hour easy run off-road

8

45-60 min easy run

AM: 40-min easy run PM: 4 x 1600/400 (1600 at HM pace/400 at 5K pace). 90/45 sec rec.

Track or firm trail

60-min easy run

AM: 40-min easy run + stretch

REST

5K parkrun hard. 10min rec + 3 x 5 mins at target halfmarathon pace off 2-min jog recovery

90-min easy-pace run on a hilly off-road route

9

45-min easy run or rest + core conditioning

AM: 40-60 min easy run PM: 7 x 5 mins at threshold off a 60-90 sec jog recovery. Offroad, undulating route

AM: 30-min easy run PM: 60-min easy run

AM: 45-min easy run PM: 45-min fartlek, of 3 x 3 min, 2 min, 1 min each with a 90-sec jog recovery, on flat trails or grass

REST

45-min recovery run + core conditioning

1:45–2 hour run, with last hour including 3 x 12 mins continuous hills off a 5-min jog rec. Find a good off-road hilly area for last 60 mins

10

45-min easy run or rest + core conditioning

AM: 30-min easy run PM: 45-min recovery run or cross train

50-60 min easy run, offroad on flat ground

AM: 30-min easy run PM: 60-min fartlek to include 6,5,4,3,2,1 mins all off a 90- sec jog rec, on undulating off-road route.

REST

45-min recovery run + core conditioning

Two-hour relaxed run with the last 30 mins at threshold if you feel good, on an undulating, off road route

45-min easy run or rest + core conditioning

AM: 30-min easy run PM: 30-min easy run or cross train

PM: 80-90 min run, including 10 x 3 min at threshold/3 min steady in the middle 60 mins. Offroad, undulating route

45-min recovery run + core conditioning

REST

5 x 5 min run at threshold off 90-sec easy jog on flat grass trails

60-min relaxed run on road or firm, flat trails

Rest or 40-min easy run

AM: 30-min easy run PM: 4 x 3 mins at HM race pace (90-sec rec) on a flat trail route

45-min easy run, flat route

AM: 30-min easy, flat run or light cross train + light core session

REST

20–25 min easy, flat run

Trail half-marathon race day – good luck!

4

Easy week

11

Taper begins

12

Easy week

THUR

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TRAIL MARATHON | BEGINNER’S 16-WEEK PLAN WEEK

MON

TUE

THUR

FRI

Pilates, yoga or core conditioning

Continuous trail hill session. 3 x 4 minutes effort with 15-min warmup and cool-down jog. 3 min recovery between sets

REST

Rest or 30-min relaxed cross train/swim

Long trail run (45-60 mins ) Easy, conversational pace

Threshold run: 3 x 4 minutes with 3 minutes jog recovery + 15-min warm-up and 15-min cool-down jog

Pilates, yoga or core conditioning

Continuous trail hill session. 3 x 4 minutes effort with 15-min warmup and cool-down jog. 3 min recovery between sets

REST

Rest or 30-min relaxed cross train/swim

Long trail run (60 mins). Easy, conversational pace.

Rest, light swim or cross train for 30 mins. Stretch well afterwards

Threshold run: 3 x 4 minutes with 3 minutes jog recovery + 15-min warm-up and 15-min cool-down jog

Pilates, yoga or core conditioning

Continuous trail hill session. 3 x 5 minutes effort with 15-min warmup and cool-down jog. 3 min recovery between sets

REST

Rest or 30-min relaxed run or cross train/swim

Long trail run (60 -75 mins) Easy pace

4

Rest, light swim or cross train for 30 mins. Stretch well afterwards

Threshold run: 3 x 6 minutes effort with 3 minutes recovery jog in-between

Pilates, yoga or core conditioning

Continuous trail hill session. 2 x 10 minutes effort with 15-min warmup and cool-down jog. 3 min recovery between sets

REST

Rest or 30-min relaxed run or cross train/swim

Long trail run (75 mins). Easy, conversational pace. Choose a hilly area for the last 30 mins

5

Rest, light swim or cross train for 30 mins. Stretch well afterwards

Threshold run: 3 x 6 minutes effort with 3 minutes recovery jog in-between

Pilates, yoga or core conditioning

Continuous trail hill session. 4 x 5 minutes effort with 15-min warmup and cool-down jog. 3 min recovery between sets

REST

Rest or 30-min relaxed run or cross train/swim

90-min trail run, last 30 mins on hill route. All easy, conversational pace

Rest

Recovery run: 30 minutes

Pilates, yoga or core conditioning

30-40 min run to include 5 min easy/5 min threshold, all x 3 over an undulating trail route

REST

Rest

Long run (60 mins) on easy, flatter route

7

Rest, light swim or cross train for 30 mins. Stretch well afterwards

Threshold run: 4 x 6 minutes effort with 2 minutes recovery

Pilates, yoga or core conditioning

60-75 min run, including 4 x 6 mins continuous trail hill (2-3 min jog recovery)

REST

Rest or 30-min relaxed run or cross train/swim

Long run 90–100 mins ,with last 30 mins at target marathon effort over a trail route

8

Rest, light swim or cross train for 30 mins. Stretch well afterwards

Progression run: 10 easy, 10 steady and 10 at threshold as a continuous 30-min run

Pilates, yoga or core conditioning

60-75 min run, including 3 x 8 mins continuous trail hill (2-3 min jog recovery)

REST

Rest or 30-min relaxed run or cross train/swim

Long trail tun 100-110 mins, all conversational pace

9

Rest, light swim or cross train for 30 mins. Stretch well afterwards

Progression run: 15 easy, 15 steady and 15 at threshold as a continuous 45-min run over an undulating route

Pilates, yoga or core conditioning

Fartlek session: 45-60 min run to include 5 min, 4 min, 3 min, 2 min, 1 min (90 secs jog recovery between reps). Pace increases as rep length decreases

REST

Rest or 45-min relaxed run or cross train/swim

Long trail run two hours, all conversational pace

Rest

Pilates or core conditioning + recovery run of 30 minutes, and stretching

Threshold session: 45-60 min run to include 5 x 5 minutes at threshold pace with 2-3 minutes recovery jog between blocks

Rest or 45-min relaxed cross training/swim

REST

Recovery run (15 minutes) + stretch

Half marathon at target marathon pace/effort + 15-30 mins easy running afterwards on flatter ground

11

Rest, light swim or cross train for 30 mins. Stretch well afterwards

Pilates or core conditioning + recovery run of 30 minutes, and stretching

45 minutes cross training and stretching

Threshold session: 45-60 mins, including 4 x 6 minutes at threshold, with 3 minutes recovery jog between blocks

REST

Rest or 45-min relaxed run or cross train/swim

Long trail run (2½ hours), last 45 mins to include 3 x 12 mins at target marathon pace/ effort off a 5-min jog recovery

12

Rest, light swim or cross train for 30 mins. Stretch well afterwards

Pilates or core conditioning + recovery run of 30 minutes, and stretching

45 minutes cross training and stretching

Medium-long run 80 minutes with the middle 45 mins at 3 min threshold/3 min easy alternating

REST

Rest or 45-min relaxed run or cross train/swim

Long trail run (2:45), last 60 mins to include 3 x 15 mins at marathon effort (5-min jog recovery between blocks)

13

Rest, light swim or cross train for 30 mins. Stretch well afterwards

Pilates or core conditioning + recovery run of 30 minutes, and stretching

45 minutes cross training and stretching

60-min run, including 3 x 10 mins at threshold, off 3-min jog recovery

REST

Rest or 30-min relaxed run or cross train/swim

Long trail run (3 hrs-3:15), with the last 60 mins at target marathon effort on an undulating or hilly route

14

Rest, light swim or cross train for 30 mins. Stretch well afterwards

Pilates or core conditioning + recovery run of 30 minutes, and stretching

45 minutes cross training and stretching

Fartlek session: 60-75 min run to include: 6 min, 5 min, 4 min, 3 min, 2 min, 1 min (90 secs jog recovery between reps). Pace increases as rep length decreases

REST

Rest or 30-min relaxed run or cross train/swim

75-90 min run, all easy pace

15

Rest

Pilates or core conditioning + recovery run of 30 minutes, and stretching

45 minutes cross training and stretching

Threshold session: 45-60 min run to include 5 x 5 mins at threshold (off 90-second recovery)

REST

Rest or 30-min relaxed run or cross train/swim

60-min run, all easy pace

16

Rest

30-min recovery run

30-min run, including 3 x 5 easy/5 at marathon pace

15-20 min easy jog or rest

REST

15-minute very easy jog

Trail marathon – good luck!

1

Rest, light swim or cross train for 30 mins. Stretch well afterwards

Threshold run: 3 x 4 minutes with 3 minutes jog recovery + 15-min warm-up and 15-min cool-down jog

2

Rest, light swim or cross train for 30 mins. Stretch well afterwards

3

6

Recovery week

10

Recovery week

Do a 15 minute warm-up before and cool-down after threshold, continuous hills or interval sessions If you are feeling OK, consider a 20-30 minute recovery run the morning before any of the quality sessions above

064

WED

Always substitute cross training for running if you are injured, very sore or it is not safe to run.

Add Pilates or yoga classes once or twice a week if you have time.

SAT

SUN

Try to stretch every day for at least 10 mins.

Always eat within 20-30 mins of finishing a run.

Always train at your target pace, don’t compromise or run too hard. Tiredness always catches up with you.

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FITNESS TRAIL MARATHON | IMPROVER’S 14-WEEK PLAN WEEK

MON

TUE

1

Coreconditioning class, yoga or Pilates

Threshold session: 45 -60 mins, to include 4 x 6 mins at threshold off 2-min jog recovery

FRI

SAT

60-min run, including 4 x 5 mins continuous hill reps.

2-min jog recovery

REST

30-min continuous progression run of: 10 mins easy/10 mins steady/ 10 mins at threshold

30-min recovery run or cross train

Long trail run (90 mins). Easy, relaxed pace

2

Coreconditioning class, yoga or Pilates

Threshold session: 45 -60 mins, to include 4 x 6 mins at threshold off 2-min jog recovery

45-min recovery run or cross train

75-min run, including 2 x 10 mins continuous hill reps.

2-min jog recovery

REST

30-min continuous progression run of: 10 mins easy/10 mins steady/ 10 mins at threshold

Long trail run (1:45). Easy, relaxed pace

3

Coreconditioning class, yoga or Pilates

45-min run, made up of 15 easy/15 steady/15 at threshold

45-min recovery run

75 min run, including 4 x 6 mins continuous hill reps.

2-min jog recovery

REST

30-45 min recovery run or cross train + core conditioning

Long trail run (2 hours). Pick up the last 20 mins to marathon pace/ effort

Coreconditioning class, yoga or Pilates

8 x 3 mins off 2 mins recovery. Odd numbers at threshold and even at 10K pace. 15-min warm-up and cool-down

4

45-min recovery run

60-min run to include: 5 x 5 mins at threshold on a hilly route off 2-min jog recovery.

Include hills

REST

30-45 min recovery run or cross train + core conditioning

Long trail run (2:15). Pick up the last 30 mins to marathon pace/effort

Coreconditioning class, yoga or Pilates

Recovery run (30 mins)

REST

30 mins (5 min easy/5 min threshold x 3)

REST

4 x 6 mins continuous hills off 90 seconds recovery

Easy long run (60-75 mins) + core conditioning

6

Coreconditioning class, yoga or Pilates

60 mins, including 3 x 10 mins at threshold off 2-3 min jog recovery

30-min recovery run or cross train plus core work

Fartlek session: 60-75 minute run to include: 6 min, 5 min, 4 min, 3 min, 2 min, 1 min (90-sec jog recovery between reps). Pace increases as rep length decreases

REST

30-45 min recovery run or cross train + core

Long trail run (2½ hours), with last 45 mins at marathon pace/effort

7

Coreconditioning class, yoga or Pilates

4 x 6 mins continuous hills off 90-second jog recovery

30-45 min recovery run or cross train

10 mins threshold + 4 x 3 mins at 10K pace + 10 mins threshold (all off 2 mins rec)

REST

30-45 min recovery run or cross train + core

Long trail run (2½ hours), including 3 x 15 mins at target marathon pace/effort in the last 60 mins

8

Coreconditioning class, yoga or Pilates

Threshold run: 5 x 6 mins effort with 90-second jog recovery

30-45 min recovery run or cross train

Recovery run (30 mins) + core conditioning

REST

45-min recovery run or cross train + core

Half-marathon off-road time trial run at marathon pace/effort, plus 30 mins easy running on the flat afterwards

9

Coreconditioning class, yoga or Pilates

30-45 min recovery run + easy core-conditioning session

30-45 min recovery run + easy core-conditioning session

6 x 3 mins. Odd numbers at threshold and even at 10K pace. All off 90-second recovery

REST

45-min recovery run or cross train + core

90-min run, all easy

10

Coreconditioning class, yoga or Pilates

60-min run, including 5 x 6 mins at threshold off 2 mins jog recovery

45-min recovery run or cross train

90-min off-road relaxed run

REST

45-min recovery run + core conditioning

Long trail run (2:45), including 3 x 20 mins at marathon pace/effort in the last 90 mins

11

Coreconditioning class, yoga or Pilates

45-min recovery run

45-min recovery run or cross train

15 mins Marathon Pace + 5 x 3 mins at 10K pace + 15 mins MP*** (off 2-min recovery)

REST

45-min recovery run + core conditioning

Long trail run (3 hrs-3:15), with the last 60–75 mins at target marathon pace/effort

12

Coreconditioning class or Pilates

30-min recovery run

45-min recovery run

75-min run, including 3 x 10 mins at threshold

REST

45-min recovery run + core conditioning

Long trail run (90 mins), easy pace, with the last 30 mins at marathon pace if you’re feeling good

13

Coreconditioning class, yoga or Pilates

30-min recovery run

45-min recovery run or cross train

90-min run, with middle 60 at 3 mins threshold/3 mins steady continuous on an undulating trail route

REST

5 x 5 mins at threshold off 90-second recovery

Long trail run (60 mins), all easy, relaxed pace

14

REST

30-min recovery run + core conditioning

40 mins ( 5 min easy/5 min at marathon pace x 4)

25-min rec run or cross train

REST

15-min jog

Trail marathon – good luck!

5

Easy week

WED

Do a 15-minute warm-up before and cool-down after threshold, continuous hills or interval sessions.

If you are feeling OK, consider a 20-30 minute recovery run the morning before any of the quality sessions above.

THUR

Always substitute cross training for running if you are injured, very sore or it is not safe to run.

Add a core, yoga or Pilates class once or twice a week.

Try to stretch every day for at least 10 mins.

SUN

Always eat within 20-30 mins of finishing a run.

Always train at your target pace, don’t compromise or run too hard. Take extra rest if required. *** = Marathon Pace

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065

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FITNESS TRAIL MARATHON | EXPERIENCED 14-WEEK PLAN WEEK

MON

TUE

WED

1

30-45 min recovery run and core-conditioning session

AM: 30-min recovery run PM: Threshold session: 5 x 5 mins with 60 seconds jog recovery

45 mins relaxed running or cross training

60-minute run: 20 mins easy pace, 20 mins steady pace and 20 mins at threshold on an undulating trail route

REST

AM: Continuous hills, 4 x 6 mins with 90-sec jog rec.

PM: 30 mins recovery run or cross train

Long trail run ( 90 mins), relaxed pace

2

30-45 min recovery run and core-conditioning session

AM: 30-min recovery run PM: Threshold session: 6 x 5 mins with 60 seconds jog recovery

45 mins relaxed running or cross training

60-minute run: 20 mins easy pace, 20 mins steady pace and 20 mins at threshold on an undulating trail route

REST

AM: Continuous hills: 4 x 8 mins with 90-sec jog rec.

PM: 30-min recovery run or cross train

Long trail run (1:45), relaxed pace

3

30-45 min recovery run and core-conditioning session

AM: 30-min recovery run PM: Threshold session: 3 x 10 mins with two mins jog recovery

45 mins relaxed running or cross training

75-minute run with last 30 mins at marathon pace

REST

AM: Continuous hills: 3 x 10 mins with 90-sec jog rec.

PM: 30-min recovery run or cross train

Long trail run (2 hours), easy pace

4

30-45 min recovery run and core-conditioning session

AM: 30-min recovery run PM: 45-min run, with last 25 mins at threshold on an undulating trail route

45 mins relaxed running or cross training

10 mins at threshold + 4 x 3 mins at 10K pace + 10 mins at threshold, all off 90 seconds jog recovery

REST

AM: Continuous hills: 3 x 10 mins with 90-sec jog rec.

PM: 30-min recovery run or cross train

Long trail run (2:15), relaxed pace

REST

30-min easy-pace recovery run + core conditioning session

Fartlek: 60-minute run to include: 6 min, 5 min, 4 min, 3 min, 2 min, 1 min (90 secs jog recovery between reps). Pace increases as rep length decreases

30-minute recovery run

REST

30-45 min easy-pace recovery run

Half-marathon race: run at marathon pace plus add 30-min easypace run afterwards

6

30-45 min recovery run and core-conditioning session

45-min easy-pace recovery run

AM: 30-min easy-pace recovery run PM: 30 min steady pace run

10 mins at threshold + 4,3,2,1 mins off 90 seconds jog rec. + 10 mins at threshold (warm up and down with 15 mins easy running)

REST

AM: Continuous hills: 6 x 5 mins with 90-sec jog rec.

PM: 30-min recovery run or cross train

Long trail run (120-135 mins), easy pace

7

30-45 min recovery run and core-conditioning session

AM: 30-min recovery run PM: 45-min easy-pace recovery run

10 x 3 mins: run odd numbers at threshold, even numbers at 10K pace, with 90 seconds jog recovery

60-75 min easy-pace recovery run or cross train

REST

AM: Continuous hills: 4 x 10 mins with 90-sec jog rec.

PM: 30-min recovery run or cross train

Long trail run (2½ hours), easy pace.

8

30-45 min recovery run and core-conditioning session

AM: 45-min recovery run PM: 45-min recovery run

15 mins at MP + 5 x 3 mins at 10K pace + 15 mins at MP. All off 90-sec recovery

60-75 min easy run or cross train

REST

45-min easy-pace recovery run

Long run (90 mins), with last 30 mins at threshold on an undulating trail route

REST

AM: 30-min recovery run PM: 8 x 3 mins or 1K. 1,3,5,7 at threshold. 2,4,6,8 at 10K pace. All with 75 secs rec.

45-min recovery run

30 mins, with 10 easy/10 steady/10 at threshold if racing hard on Sunday or (if only running at MP on Sunday in the half marathon, run 75 today with last 30 at MP)

REST

15-25 min very easy pace jog

Half-marathon distance off-road at MP or as a time trial, plus 30-min easy-pace run afterwards

REST

Fartlek session: 60-minute run to include: 6 min, 5 min, 4 min,3 min,2 min,1 min (90 secs jog recovery between reps). Pace increases as rep length decreases

Long trail run (2:45), easy pace.

5

Easy week

9

Easy week

THUR

FRI

SAT

SUN

10

30-45 min recovery run and core-conditioning session

30-45 min recovery run

60-80 min easy-pace run on a flat trail route

AM: 30-min recovery run or cross train PM: 45-min run with 15 easy/ 15 steady/15 at threshold

11

30-45 min recovery run and core-conditioning session

AM: 45-min recovery run PM: 30-min recovery run or cross train

20 mins at MP + 5 x 3 mins at 10K pace, off 90 secs jog + 20 mins MP

60-min easy-pace recovery run

REST

30-min recovery run

Long trail run (3 hours), including last 60 mins at marathon pace

12

30-45 min recovery run and core-conditioning session

AM: 30-min recovery run PM: 10-min run at threshold + 6 x 3 mins at 5K pace with 2-min jog recovery

45- min recovery run or cross train

30 mins , with 10 easy/10 steady/ 10 threshold

REST

5K parkrun + 30-min easy run as a warm-down

90-min run, easy pace and mostly on trail

13

30-45 min recovery run and core-conditioning session

AM: 30-min recovery run PM: 30-min recovery run

45-min easy-pace recovery run or cross train

90-min run with middle 60 mins including 3 mins at MP/3 mins at threshold, alternating

REST

45-60 min run to include: 5 x 5 mins at threshold (1 min jog recovery)

Long run (60-75 mins), easy pace.

14

REST

40-min easy-pace recovery run

40-min run, including 4 x 5 mins steady/5 mins at threshold pace

30-min easy-pace recovery run

REST

15-20 min easy-pace jog

Marathon race day: good luck!

066

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TRAINING FOR A HALF OR FULL MARATHON? ACHIEVE YOUR GOAL NEXT SPRING WITH OUR DIGITAL GUIDES!

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70 | TRAIL RACES TO TACKLE 76 | MY MOUNTAIN ADVENTURE 78 | TACKLING THE SOUTH DOWNS TRAILS 80 | FRENCH FIELDS 82 | ULTRA ADVENTURE 86 | MASTER THE MOUNTAINS 88 | NIGHT TRAILS 90 | FOUR-LEGGED FRIENDS 94 | FELL RUNNING 98 | URBAN TRAILS

068

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GET OUT THERE

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TRAIL RACES TRY YOUR HAND AT AN OFF-ROAD EVENT, WITH THE CHOICE RANGING FROM FAST 5KS TO FULL-ON TRAIL ULTRAS

5K ABNEY TRAIL SATURDAY 5K 06/07/2013 CHEADLE P Flat | T Trail A Free | U Free abneycheadlerun.co.uk

ADVENTURE BOOT CAMP CHARITY TRAIL 5K 07/07/2013 ALDERSHOT P Undulating | T Trail A £12 | U £12 209events.com/event.php?event=268

GIRTON 5K 11/07/2013 GIRTON P Flat | T Trail A £4 | U £6 girton5k.org.uk

STOCKTON SUMMER TEES TRAIL 5K SERIES 11/07/2013 EAGLESCLIFFE P Flat | T Trail A £3 | U £5 teestrailraces.org

MAN ON THE RUN 5K 14/07/2013 HERNE BAY P Flat | T Road/Trail A £12 U £12 manontherun.org

070

EVENT KEY P = Profile T = Terrain A = Affiliated entry fee U = Unaffiliated entry fee

RACE FOR LIFE OXFORD 5K

CHEDDAR GORGE 5K

14/07/2013 OXFORD P Flat | T Trail A £14.99 | U £14.99 raceforlife.cancerresearchuk.org/chooseyour-event/oxford.html

18/08/2013 CHEDDAR P Hilly | T Multiterrain A £7 | U £8 relishrunningraces.com/cheddar-gorgechallenge.php

STOCKTON SUMMER TEES TRAIL 5K SERIES

STOCKTON SUMMER TEES TRAIL 5K SERIES

25/07/2013 COWPEN BEWLEY P Flat | T Trail A £3 | U £5 teestrailraces.org

22/08/2013 STOCKTON-ON-TEES P Flat | T Trail A £3 | U £5 teestrailraces.org

TRENT PARK RC HANDICAP 5K SERIES

FINMERE FESTIVAL 5K

27/07/2013 OAKWOOD P Undulating | T Road/Trail A £3 | U £3 trentparkrc.co.uk/handicap.asp

DOUG ANDERSON MEMORIAL 5K 31/07/2013 BEDFORD P Flat | T Road/Trail A £8 | U £10 bedfordharriers.co.uk/bedford_park _5k.htm

BHF GREENWICH ROYAL PARK RUN 17/08/2013 LONDON P Undulating | T Road/Trail A £12 | U £12 bhf.org.uk/get-involved/events/runs/ event-information/greenwich-park-jog. aspx

31/08/2013 FINMERE P Undulating | T Multiterrain A £4 | U £4 finmerefestival.org/fun_run.php

TOMMY’S BABY RACE 5K 14/09/2013 GLASGOW P Flat | T Road/Trail A £14.50 | U £14.50 www.tommys.org/page.aspx?pid=1097

GRAYSHOTT 5K 28/09/2013 GRAYSHOTT P Undulating | T Multiterrain A £11 | U £13 nice-work.org.uk/events.php?id=80

NORTH WEST 5K GRAND PRIX RACE 8 05/10/2013 HALEWOOD P Flat | T Road/Trail A Free | U Free knowsleyharriers.com

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GET OUT THERE BRAMHAM PARK FUN RUN 5K

EPILEPSY ACTION REINDEER STAMPEDE 5K

DIRTRUN SUMMER SIZZLER 6.5M

06/10/2013 LEEDS P Undulating | T Road/Trail A £8 | U £8 bramhamparkfunrun.org.uk

08/12/2013 SALTAIRE P Flat | T Road/Trail A £12 | U £12 epilepsy.org.uk/involved/fundraiseevents/running/10km-5km-

12/07/2013 WORCESTER P Undulating | T Multiterrain A £15 | U £15 entrycentral.com/index. php?festivalID=341

FRIETH HILLY 5K 20/10/2013 HENLEY-ON-THAMES P Hilly | T Multiterrain A £8 | U £10 friethhilly10k.co.uk

BELIEVE & ACHIEVE RNLI 5K

MIDWEEK MAYHEM 5K

SANTA RUN 5K

23/10/2013 MILTON KEYNES P Undulating | T Trail A £5 | U £5 racetimingsystems.net/ViewEvent. aspx?Id=1444

15/12/2013 STANWICK P Flat | T Trail A £10 | U £10 ultramarathon.org.uk/santa.html

MILTON AND KEYHAVEN 5K 27/10/2013 KEYHAVEN P Flat | T Trail A £6 | U £8 (On the day: A £7 | U £9) runningtree.co.uk/milford5.html

POPPY RUN BARNET 27/10/2013 TRENT PARK P Undulating | T Trail A £12 | U £12 poppy-run.com

MO RUNNING MANCHESTER 5K 10/11/2013 MANCHESTER P Undulating | T Road/Trail A £16 | U £16 manchester.mo-running.com

TRENT PARK RC HANDICAP 5K SERIES 30/11/2013 OAKWOOD P Undulating | T Road/Trail A £3 | U £3 trentparkrc.co.uk/handicap.asp

15/12/2013 PORTSMOUTH P Flat | T Road/Trail A £15 | U £15 fitprorob.biz/santa-fun-runs

10K BADGER TRAIL 10K RACE 2 04/07/2013 PRESTON P Undulating | T Trail A TBC | U TBC cuerdenvalleypark.org.uk/events.htm

POWTERS NEWMARKET 10K 07/07/2013 NEWMARKET P Flat | T Road/Trail A £10 | U £12 newmarketjoggers.co.uk/powtersnewmarket-10k-2013

WIMBLEDON WINDMILERS OPEN 10K 07/07/2013 WIMBLEDON P Undulating | T Trail A £12 | U £14 windmilers.org.uk/Open10K

OFFERTON 10K 10/07/2013 OFFERTON P Hilly | T Road/Trail A £7 | U £9 stockportharriers.com/race.htm

THORNDON PARK 10K 13/07/2013 BRENTWOOD P Hilly | T Trail A £12 | U £14 theraceorganiser.com/thorndon/Web%20 Pages/race_details.html

KELSO 10K 14/07/2013 KELSO P Undulating | T Road/Trail A £9 | U £11 kelsocrawlers.org.uk/races.html

WHIRLOW 10K TRAIL CHALLENGE 14/07/2013 SHEFFIELD P Hilly | T Trail A £12 | U £12 digdeepraces.co.uk/Home/TenK

WORCESTER PITCHCROFT 10K 14/07/2013 WORCESTER P Flat | T Trail A £9 | U £11 worcester-ac.co.uk/FixturesRoadandXC. htm

LOVE LIFE LOVE RUNNING 10K 20/07/2013 CANNOCK CHASE P Undulating T Trail A £17 U £17 lovelifeloverunning.co.uk

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25/04/2013 16:15

ROTHER VALLEY 10K

ARUNDEL CASTLE 10K

JOYDEN’S WOODS 10K

21/07/2013 SHEFFIELD P Flat | T Road/Trail A £14 | U £16 trackandfieldsports.com/run-yorkshire10k-events-2013-1049-p.asp

25/08/2013 ARUNDEL P Undulating | T Road/Trail A £13 | U £13 (On the day: A £15 | U £15) arundelscouts.org.uk/10k/index.htm

29/09/2013 DARTFORD P Undulating | T Trail A £15 | U £15 kellystore.org

RICHMOND RIVER RUN 10K

RUN RICHMOND PARK 10K RACE 7

BADGER TRAIL 10K RACE 3 01/08/2013 PRESTON P Undulating | T Trail A TBC | U TBC cuerdenvalleypark.org.uk/events.htm

01/09/2013 RICHMOND P Flat | T Trail A £18 | U £18 richmondriverrun.co.uk

RIVERSIDE RUN 10K

05/10/2013 RICHMOND P Undulating | T Trail A £14 | U £14 thefixevents.com

ABBOTS LANGLEY TOUGH 10K

04/08/2013 TOTNES P Hilly | T Trail A £8 | U £10 teignbridgetrotters.co.uk/totnes_10k

01/09/2013 BURTON-UPON-TRENT P Undulating | T Trail A £10 | U £10 stgileshospice.com/support_our_work/ riversiderun.html

HADLEIGH CASTLE 10K

NIGHT OWL 10K

10/08/2013 BENFLEET P Hilly | T Trail A £12 | U £14 theraceorganiser.com/hadleigh/Web%20 Pages/index.html

07/09/2013 COLEFORD P Undulating | T Trail A £15 | U £15 209events.com/event.php?event=241

GREENWICH ROYAL PARK RUN 2013

HOPE FOR TOMORROW BADMINTON 10K

MORNINGTON CHASERS REGENT’S PARK 10K WINTER SERIES

17/08/2013 LONDON P Undulating | T Road/Trail A £12 | U £12 http://www.bhf.org.uk/get-involved/ events/runs/fun-runs-5k-10k-and-10miles/greenwich-park-run.aspx

15/09/2013 BADMINTON P Undulating | T Road/Trail A £13 | U £15 hopefortomorrow.org.uk/news-andevents

06/10/2013 LONDON P Flat | T Road/Trail A £11 | U £13 chaser.me.uk/doku. php?id=compete:races:rp10k

PRIDE RUN 10K

CROSSDALE 10K

AVIEMORE 10K

22/09/2013 KEYWORTH P Undulating | T Trail A £7 | U £9 crossdale10k.co.uk

13/10/2013 GLENMORE P Undulating | T Road/Trail A £22 | U £24 aviemorehalfmarathon.org/index2.html

EAST GRINSTEAD 10K

JILL OLIVER 10K

22/09/2013 EAST GRINSTEAD P Flat | T Trail A £13 | U £15 eg10k.co.uk

13/10/2013 LONDON P Flat | T Trail A £12 | U £12 edmontonrc.co.uk

TOTNES 10K

17/08/2013 LONDON P Flat | T Road/Trail A £15 | U £17 pride10k.org

ESCRICK 10K 18/08/2013 ESCRICK P Flat | T Road/Trail A £10 | U £12 escrick10k.co.uk

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06/10/2013 ABBOTS LANGLEY P Undulating | T Road/Trail A £12.50 | U £12.50 tough10.co.uk/index.html

HEROES RUN CLAPHAM COMMON 10K 06/10/2013 LONDON P Flat | T Road/Trail A £17 | U £17 heroesrun.org.uk/content/runclapham

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GET OUT THERE PENRITH ROTARY CLUB 10K 13/10/2013 PENRITH P Undulating | T Trail A £9 | U £9 ukroadraces.info

RUN RICHMOND RIVERSIDE 10K 19/10/2013 RICHMOND P Flat | T Trail A £18 | U £18 thefixevents.com/content/run-richmondriverside-10k-2013

PUMPKIN RUN 10K 27/10/2013 STANWICK P Flat | T Trail A £16 | U £16 ultramarathon.org.uk/pumpkin.html

MORNINGTON CHASERS REGENT’S PARK 10K WINTER SERIES 03/11/2013 LONDON P Flat | T Road/Trail A £11 | U £13 chaser.me.uk/doku. php?id=compete:races:rp10k

TIDWORTH 10K 03/11/2013 TIDWORTH P Undulating | T Trail A £10 | U £10 www.tidworth10k.co.uk/

MO RUNNING CARDIFF 10K 17/11/2013 CARDIFF P Flat | T Road/Trail A £22 | U £22 cardiff.mo-running.com

RNLI SANTA RUN 10K 15/12/2013 PORTSMOUTH P Flat | T Road/Trail A £18 | U £18 fitprorob.biz/santa-fun-runs

10 MILES+ THE HURT 15M RACE 2 06/07/2013 PEASLAKE P Hilly | T Multiterrain A £25 | U £25 allabouttriathlons.co.uk

BEWL 15M 07/07/2013 WADHURST P Undulating | T Multiterrain A £18 | U £20 bewl15.co.uk

HOLME MOSS FELL 17 14/07/2013 HOLMFIRTH P Hilly | T Multiterrain A £5 | U £5 holmfirthharriers.com

WHIRLOW 12.12M 14/07/2013 SHEFFIELD P Hilly | T Trail A £15 | U £15 digdeepraces.co.uk/Home/TwelveTwelve

FAIRLANDS VALLEY CHALLENGE 12/18M 21/07/2013 STEVENAGE P Undulating T Multiterrain A £14 U £16 fvspartans.org.uk

EVERY WHICH WAY BUT LOOSE 14M 22/07/2013 AXMINSTER P Hilly T Multiterrain A £5 U £7 axevalleyrunners.org.uk/races/ everywhichway.htm

THE HURT 15M RACE 3 27/07/2013 PEASLAKE P Hilly | T Multiterrain A £21.25 | U £21.25 allabouttriathlons.co.uk

SEAVIEW 17 28/07/2013 MINEHEAD P Undulating | T Multiterrain A £7 | U £9 mineheadrunningclub.co.uk/seaview_17. html

BUCKHOLT BEAST 14M 03/08/2013 CRANHAM P Hilly | T Trail A £15 | U £17 iamoutdoors.co.uk/cotswold-allrunners/ events/cranhambeast

SALISBURY 30K TRAIL RUN 11/08/2013 SALISBURY P Hilly | T Trail A £17 | U £19 salisburyfirestation.info

CULLODEN RUN 17.46K 27/10/2013 INVERNESS P Undulating | T Multiterrain A £15 | U £15 chssi.org.uk/culloden

SEAGRAVE WOLDS 15.7M 09/11/2013 SEAGRAVE P Undulating | T Road/Trail A TBC | U TBC seagravewoldschallenge.co.uk

THREE MOLEHILLS 15M 24/11/2013 DORKING P Hilly | T Multiterrain A TBC | U TBC eventstolive.co.uk/events/information/ three-molehills

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HALF MARATHONS LAKELAND TRAILS HALF MARATHON 07/07/2013 CONISTON P Undulating | T Multiterrain A £34 | U £34 lakelandTrails.org/marathon/index.php

SHIFNAL HALF MARATHON 07/07/2013 SHIFNAL P Undulating | T Road/Trail A £10 | U £12 idsallschool.org

WYRE FOREST TRAIL HALF MARATHON 07/07/2013 BEWDLEY P Hilly | T Trail A £10 | U £12 amazingfeet.co.uk

HOLMBURY HILL HALF 21/07/2013 PEASLAKE P Hilly | T Trail A £11 | U £13 mabac.org.uk

STANSTED PARK HALF 21/07/2013 ROWLANDS CASTLE P Undulating | T Trail A £9 | U £11 www.pjc.org.uk

INDIAN QUEENS HALF MARATHON 04/08/2013 INDIAN QUEENS P Undulating | T Road/Trail A £11 U £13 newquayroadrunners.co.uk

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CHEDDAR GORGE HALF MARATHON

LAKELAND TRAILS MARATHON

18/08/2013 CHEDDAR P Hilly | T Multiterrain A £20 | U £22 relishrunningraces.com/cheddar-gorgechallenge.php

07/07/2013 CONISTON P Hilly | T Trail A £44 | U £44 lakelandtrails.org/marathon/index.php

HENFIELD HALF MARATHON

07/07/2013 MUCH WENLOCK P Undulating/Hilly | T Multiterrain A £28 | U £28 wenlockedgenationaltrust.blogspot.co. uk/2013/01/over-edge-marathon-andhalf-marathon.html

18/08/2013 HENFIELD P Flat | T Road/Trail A £10 | U £11 henfieldleisurecentre.co.uk

THAMES MEANDER HALF MARATHON 24/08/2013 KINGSTON-UPON-THAMES P Undulating | T Trail A £18 | U £20 hermesrunning.com

FOREST OF DEAN AUTUMN HALF MARATHON

OVER THE EDGE MARATHON

FAIRLANDS VALLEY CHALLENGE 26.2 21/07/2013 STEVENAGE P Undulating | T Road/Trail A £14 | U £16 fvspartans.org.uk

ILMINGTON MARATHON

29/09/2013 COLEFORD P Hilly | T Multiterrain A £18 | U £20 forestofdean-halfmarathon.co.uk

13/07/2013 STRATFORD-UPON-AVON P Undulating/Hilly | T Trail A £19 | U £20 broad-meadow-runs.co.uk

RIVINGTON TRAIL HALF MARATHON

MADEYARUN AROUND THE RESERVOIR

05/10/2013 RIVINGTON P Hilly | T Trail A £20 | U £20 209events.com

27/07/2013 NORTHAMPTON P Undulating | T Multiterrain A £20 | U £21 100marathonclub.org.uk/new/events/uk_ marathon_list.shtml

MARATHONS

MADEYARUN AROUND THE RESERVOIR

HAMSTERLEY FOREST MARATHON 06/07/2013 BISHOP AUCKLAND P Undulating/Hilly | T Road/Trail A £15 | U £17 northeastmarathonclub.co.uk

28/07/2013 NORTHAMPTON P Undulating | T Multiterrain A £20 | U £21 100marathonclub.org.uk/new/events/uk_ marathon_list.shtml

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GET OUT THERE HARDMOORS 26.2 SALTBURN 11/08/2013 SALTBURN P Hilly | T Trail A £30 | U £30 262.hardmoors110.org.uk/cms/?q=node/9

ENIGMA GOLD MARATHON 17/08/2013 CALDECOTTE P Undulating | T Trail A £25 | U £26 enigmarunning.co.uk/events/2013_gold. shtml

ENIGMA REVERSE MARATHON 18/08/2013 CALDECOTTE P Undulating | T Trail A £25 | U £26 enigmarunning.co.uk/events/2013_gold. shtml

CHEDDAR GORGE CHALLENGE MARATHON 18/08/2013 CHEDDAR P Hilly | T Multiterrain A £30 | U £32 relishrunningraces.com/cheddar-gorgechallenge.php

DINGLE MARATHON 07/09/2013 DINGLE P Hilly | T Road/Trail A £70 | U £70 dinglemarathon.ie

BACCHUS MARATHON 08/09/2013 Dorking P Hilly | T Multiterrain A £43 | U £45 eventstolive.co.uk/events/type/marathon

DUNSTABLE DOWNS MARATHON CHALLENGE 08/09/2013

DUNSTABLE P Undulating | T Multiterrain A £9 | U £11 dunstableroadrunners.org

WYE VALLEY MARATHON 08/09/2013 COLEFORD P Hilly | T Multiterrain A £30 | U £30 209events.com

YORKSHIREMAN OFF-ROAD MARATHON 08/09/2013 HAWORTH P Hilly | T Multiterrain A £18 | U £18 kcac.co.uk/kcac-events/yorkshireman/

CHILTERN MARATHON 08/09/2013 HIGH WYCOMBE P Undulating | T Multiterrain A £5 | U £5 chilternmarathon.org.uk/index.html

GREEN CHAIN MARATHON 15/09/2013 NEW ELTHAM P Undulating | T Multiterrain A £17 | U £19 newelthamjoggers.co.uk/

FARNHAM PILGRIM MARATHON 15/09/2013 FARNHAM P Undulating/Hilly | T Trail A £25 | U £27 farnhampilgrim.org.uk/

NEW FOREST MARATHON 22/09/2013 NEW MILTON P Undulating | T Road/Trail A £26 | U £28 newforestmarathon.org.uk/index.htm

RIVINGTON TRAIL MARATHON 05/10/2013 CHORLEY P Hilly | T Trail A £30 | U £30 209events.com/event.php?event=189#

WYE VALLEY TRAIL MARATHON 05/10/2013 GLASBURY P Hilly | T Trail A £24 | U £24 mightcontainnuts.com/events/welsh_ T:Trail_marathon_series/index.html

KIELDER MARATHON 06/10/2013 OTTERBURN P Undulating | T Trail A £30 | U £30 kieldermarathon.com

HARDMOORS 26.2 GOATHLAND 09/11/2013 GOATHLAND P Hilly | T Trail A £30 | U £30 262.hardmoors110.org.uk/cms/?q=node/10

BRECON BEACONS TRAIL MARATHON 07/12/2013 TALYBONT-ON-USK P Hilly | T Multiterrain A £24 | U £24 mightcontainnuts.com/events/welsh_ adventure_racing_series/index

PORTSMOUTH COASTAL WATERFRONT MARATHON 22/12/2013 PORTSMOUTH P Flat T Road/Trail A £26 | U £26 fitprorob.biz/marathons/

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25/04/2013 16:16

ON TOP OF THE WORLD

FANCY TAKING PART IN A TRAIL RACE ABROAD? LUCY SZYMONSKI TESTED HER NERVE – AND HER LEGS – AND TOOK PART IN A MOUNTAIN MARATHON IN ROMANIA emind me, why are we doing this? Why aren’t we like normal people who read the papers or go for a pub lunch?

These were questions that went through my mind on the morning of the third edition of the Eco Marathon, in Romania, the race we had travelled from the UK the day before to take part in. In the early morning light, and with a view out onto the steep slopes that we would later climb, our decision to take part didn’t seem like such a fantastic idea.

Although my husband, Swavek, and I are quite new to trail running, we had completed three mountain marathons in the previous year in some mad quest to prove to ourselves that we could survive such challenges in our mid-forties! Last year had involved some pretty ad hoc training; running when we had time, perhaps for an hour, maybe two or three times a week.

This year, we’d made more of an effort and endured a number of our running club’s marathon training runs from January through to March, the aim being to get some more miles in our legs. I’d also started to cycle ten miles to and from work. But we still had nerves and anxieties, as suddenly none of the training seemed enough.

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MORNING NERVES Moieciu de Sus, from which the 42K mountain marathon loops out in three glorious and challenging sections of 14K each, is a tiny village of traditional wooden houses tucked away in a narrow valley, encircled by the mighty Bucegi and Piatra Craiului mountain ranges. We were staying in the race organiser’s mountain house, also the race headquarters; that morning, at breakfast, it seemed all the world’s elite athletes were talking tactics and some could be seen outside vigorously running up and down the lane warming up, while I

‘Coming back into the village after loop one, and after a very long, sharp descent, I felt my legs start to weaken’ watched, terrified, trying desperately to force some food and drink into a body that was screaming, ‘No!’.

The last minutes before the marathon, which started just metres from our door, were a frantic comedy race of their own while we filled our water bottles with fresh spring water, stuffed gels and bars into our zips, decided what to wear, took it off again, applied sun cream and packed

waterproofs. No-one seemed to want to commit to how the weather would perform in what would be a long day.

PICTURE PERFECT Arriving at the start, we jogged ‘confidently’ into a throng of more than 800 runners of all ages and, as it turned out, many nationalities and abilities. My nerves started to turn to relief that it was all about to happen

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GET OUT THERE and as the starting horn blew, the elite runners shot off up the road through the village, leading to the first of our steep ascents.

Each loop contained two very steep ascents and descents of quadcrippling intensity; I felt surprisingly good for the first loop, which took us out of the village, over a stream and up through the forests onto a stunning plateau of meadows, farms and more wooden houses – the landscape for much of the race.

Coming back into the village after loop one, and after a very long, sharp

We struggled on for the last few miles, up the steepest ascent of all and, after trotting gingerly along the final ridge we could at last see the village and the finish line in the valley below.

The welcoming crowds when we descended were incredible; we could hear our names being chanted and we crossed the line with people we had never met before congratulating and hugging us. And it was then that we remembered why we do these things – so that we can feel on top of the world.

‘The route took us out of the village, over a stream and up through the forests onto a stunning plateau of meadows, farms and wooden houses, the landscape for much of the race’ descent, I felt my legs start to weaken. After a brief re-fuel stop, it was time to climb obscenely steeply once again out of Moieciu, at which point my energy levels were at an all-time low. I knew from experience that within a few minutes this horrible feeling would pass and I’d start to feel better.

But at this point, Swavek, who had mentally been supporting me, started to crash and burn, and the tables were turned!

At mile 18, at the start of loop three, Swavek sat down. He’d hit the wall. He told me he was giving up and that I must go on. Being the supportive, caring wife that I am… I did! But I knew that, however bad he felt, if I kept going he wouldn’t be able to bear the ‘humiliation’ of me finishing and him not and, as I suspected, after a short while I heard an attention-seeking cough, turned around, and there he was.

MORE INFO For details of the Eco

Marathon, visit www.ecomarathon.ro.

Lucy Szymonski is director of Running With The Bears (www. runningwiththebears.co.uk), which specialises in trail-running holidays to Romania. A long weekend incorporating a marathon, such as the Eco Marathon, costs around £250, excluding flights.

MARATHONS – THE DIFFERENCE BETWEEN ROAD AND MOUNTAIN 1

You will need to add at least 40 per cent to your normal road marathon time – it’s a long old day for all those other than the elite runners!

2

Buy good-quality trail shoes. They make all the difference on the rough terrain.

3

Invest in a pair of poles. They help you both up and down the mountain.

4

Invest in a water bladder – you’ll need constant rehydration due to the altitude.

5

Interval and hill training are key in getting your quads prepared.

6

Cycling is a great way to get those quads developed, too.

7

Do some good long country walks of, say, 15 to 20 miles as part of your preparation, to build your stamina.

8

Every mountain marathon is different, so don’t worry about PBs and revel in the beautiful, untouched scenery – it’s such a privilege!

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WAY DOWN THE SOUTH DOWNS MARATHON IS A GREAT OPTION FOR A TRAIL MARATHON THAT PRESENTS A STIFF CHALLENGE. WORDS: JODY RAYNSFORD

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o matter how experienced you are, no matter how many races you have run, sometimes it just doesn’t go your way.

As I battle up what seems like the hundredth hill I feel like I’m back running my first ever marathon.

The burnt-out legs, the aching feet, all crying pain in unison for no apparent reason, yet at least I have one advantage over my first marathon

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self: I know I can finish, and despite the pain I soldier onwards and upwards.

If you’ve never experienced the joys of outdoor exercise, there’s no better time than now, when the days are longer and brighter. If you give it a go, you’ll soon discover the delights of running in the fresh air.

Compare my internal state with my external environment and the

contrast could not be greater. On my increasingly slow trudge westwards, on both sides of me, stunning vistas spread out across from the top of the South Downs, the sunny morning an absolute pleasure to run in.

But looks can be deceptive. While the South Downs doesn’t boast the loftiness of Lake or Peak Districts, nor the ruggedness of Snowdonia, don’t be fooled by these rolling, idyllic charms. This isn’t the sort of run you want to be having issues on.

Upon this long slip of chalk that separates the coastal towns of Sussex and Hampshire from the flat plain of the Weald to the north is the South Downs Way, a 99-mile trail, its

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GET OUT THERE undulating spine snaking from the white cliffs around Beachy Head near Eastbourne to the city of Winchester.

The South Downs Marathon takes in only a short stretch of the South Downs way, although it is a section that’s more rural and offers several serious ascents.

The race kicks off at Slindon College, with a staged start for a quick circuit round the grounds before heading north on the trail that leads up onto the South Downs Way. The mud track that leads us there is holding surprisingly well under the thumping torrent of runners before narrowing down to single file along overgrown paths that have exploded thanks to rain a few days earlier.

While most are still jockeying for position, the first undulations give an

where we are. I get back into my stride along the chalky paths of the way as it gently rolls towards the next checkpoint.

Tolkien could have based Middle Earth on the folklore of these deepest, darkest Saxon hills and it can be felt as you traverse along the ridge of the Downs as ancient hill forts and burial mounds pop up on your journey to intrigue. The route also passes a series of three mounds called the Devil’s Humps that make runners crane their necks round trees and bushes to make sense of them.

After another checkpoint we dive into woodland for the final stretch.

I’m really struggling at this point, my thirst is unquenched and I have a yawning desire to gulp down the water but the thought of bloating and

and the level of challenge it offers, show why it deserves its reputation as one of the most scenic. If you want a taste of this green and pleasantest of lands but don’t fancy a full 26.2 miles, 2:09 Events runs a half marathon and family 5K, and boasts a running village with plenty to keep the family entertained while you’re out pounding the paths.

‘The final two miles are all downhill on road, although the shock of the harder surface plays havoc with my legs’ indication of the terrain ahead. When the final ascent on to the South Downs Way arrives, it’s steep. I run about as far as I can, but eventually succumb to the need to walk. With tightness engulfing my chest and sweat descending my forehead, my body screams blessed relief when we finally level out at the top onto the ridge of the South Downs.

With more level ground and a gentle breeze, the running seems easier and I knock off a few more miles before descending to cross a road at the first checkpoint. Unusually for a trail marathon, there’s a terrific amount of support around the checkpoint areas. It’s about this point that the faster runners start overtaking, but not quite yet, as we’re down to walking pace through a field with crops so high we can barely see

cramp is far worse.

As I ponder the remaining distance, the 20-mile marker suddenly appears and I feel my step quicken.

With the race end in sight, there is still time for a quick sting in the tail, with a final sharp ascent before heading off the South Downs Way to Queen Elizabeth Country Park and the finish line.

Quite wonderfully, the final two miles are all downhill on tarmac road, and while the shock of the harder surface plays havoc with my legs, the speed with which I’m heading towards the finish more than makes up for it. Eventually, emerging into the finishing area, I sprint the final few hundred metres and immediately collapse on the floor.

Even considering how tough this race can be, the beauty of the route

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A TASTE OF FRANCE TRAIL RACES CAN SCORE HIGH ON THE NOVELTY FACTOR, SUCH AS THE MARATHON DU VIN IN SOUTHERN FRANCE, SAMPLED BY DANNY COYLE

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s I approached a clearing on the gruelling upward trail, I heard a gasp from the runner ahead of me. I struggled the last few steps up the rock-strewn path and saw to my left the cause of their shock.

Lying at the foot of a gnarled tree was a dying wild boar – motionless, silent, drawing its last few shallow breaths.

They told us there’d be wine, they told us there’d be some tough running.

They never said we’d be coming face to snout with expiring feral hogs. The Marathon du Vin had taken a dark twist, and not for the last time.

This was the inaugural running of the event organised by 1983 London Marathon winner Mike Gratton and his 2:09 Events company. The threeday run takes runners through, over and around the stunning vineyards and slopes of the Pic St Loup

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appellation, 45 minutes outside Montpellier.

The race was split into a 5K prologue on day one, followed by 16K on the Saturday and a halfmarathon on the Sunday, finishing a stone’s throw from the annual wine festival in the town of St Jean du Cuculles.

Day One’s 5K took all but the most experienced off-roaders a little by surprise, a gentle first kilometre quickly deposited us at the foot of a single-track climb up an unstable trail for a couple of kilometres before levelling out at the top with stunning views of the sun-dappled vines. The descent was a taste of the demands to come over the following days.

I began tentatively as the trees enclosed me on the trail and a seasoned fell veteran called Brendan

came hot-stepping past me, hands loose and limp by his sides, stride deliberate and wide. Trying to mimic his style worked to a point but it took more than a fleeting demo from him for it to feel natural, and my speed dropped dramatically.

The return to the tarmac for the sprint home was welcome, as was my 10th-place finish and the gossamerfine vin rouge that accompanied our post-race pasta party. We were then treated to four wines to taste from the neighbouring producers. General thoughts were that the 5K was tough but manageable, but the next day’s 16K would be infinitely harder.

HILLS, HOGS AND HARD CHEESE On day two, the climbs began in earnest after a couple of kilometres and a tense limbo under some barbed wire. As the trail snaked upward, the terrain turned to burnt-orange sand, littered with loose rock that required the concentration of a bomb disposal expert and thighs of iron. A brief

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GET OUT THERE

respite halfway up offered a view down into the valley with vines as far as the eye could see.

The rest of the uphill became impossibly hard, reducing all but those few hardy frontrunners to little more than a slow clamber. The run had become a mountainous trudge.

Any relief at finally reaching the top was quickly doused by the treacherous downward challenge.

There were some sections barely recognisable as a path at all, with only the course markings to point the way.

To the left, the scenery was breathtaking but only fleeting glimpses were possible, given the focus required.

Down and down we plunged, reining in the urge to speed up by the slightest threat of an ankle roll every time your foot made contact with unstable limestone.

After what felt like an eternity, the final section of descent left the rock behind and picked up a compact, solid woodland trail before spewing us out onto the road a kilometre from the finish, where there was a cheese selection waiting to be washed down by buckets of red wine.

STING WHEN YOU’RE GRINNING On the final day, the half marathon began kindly to us road runners with a flat 6K of tarmac, the end of which was marked by a water station where yet more wine was on offer.

As we approached 10K, the

into a sharp, rugged downhill before bucking up into the steepest hill I will ever run. In the distance, I could just about see runners picking their way up at a funereal pace. Having run almost all sub nine-minute miles for the whole distance, this last sting in the tail, as promised by the

‘I was back on the shattered rock that sapped the strength from my legs’ undulations were less demanding than the previous two days but they cranked up the difficulty in terms of both gradient and terrain, until I was back on the shattered rock that sapped the strength from my legs.

A tight, single-track climb of less than a kilometre led to a soothing, flat fire road where I could pick up the pace and get back on track for a sub two-hour finish. The descent that followed was the most enjoyable of the whole event. The terrain was smooth and fast and I found myself almost freewheeling down the switchbacks.

With less than a mile to go, the route almost fell away in front of me

organisers, doubled that average and blew my sub two-hour ambitions clean out of the water.

After struggling to the top, I hurtled back down into the town and across the line in 2:12, which left me in 12th place overall for the weekend and in need of a visit to the wine-tasting tent.

There were 30 to try, plus a gourmet four-course lunch to enjoy. If ever a race embodied the pain-pleasure principle, the Marathon du Vin was it.

For more information, visit www.209events.com and to see Danny’s video race reports, go to www. mensrunninguk.co.uk/ marathonduvin1.obyx

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THE ULTRA-TRAIL RUNNING MUM!

PERSONAL TRAINER ANNE-MARIE LATEGAN IS A BUSY 36-YEAR-OLD MUM WITH A HECTIC WORKING SCHEDULE. SO WE WONDERED HOW SHE’D FIT IN HER TRAINING TO COMPLETE THE WHITE CLIFFS 50-MILE ULTRA. SHE DIDN’T DISAPPOINT, BUT SHE DID LOSE HER WAY

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fter two weeks of panic and nervousness I felt surprisingly calm. I had missed almost a month of training because of illness and went into this race with only one five-hour practice run and a couple of half marathons, but I knew that I was fitter than I’d ever been and, most importantly, I was

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carrying no injuries. I was concerned that my joints would not enjoy the experience but I was most terrified of getting lost.

THE 50-MILE ROUTE The White Cliff 50 and 100 is new to the ultra scene. The 50-mile route takes you from Lympne to the White

Cliffs of Dover, up to Kingsdown, where the route takes you back inland to Shepherdswell, Kingston, Elham and finally back to Lympne.

I love the feeling before an ultra; people are more relaxed than they are at road events. Talking to the participants I was surprised by the number of newbies. At the race

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GET OUT THERE KIT YOURSELF OUT Having the correct kit for the race is the most important part of an ultra run. Each race will list kit that you are required to run with at all times.

My Salomon Advance skin-5 hydration pack, Salomon XR Crossmax 2 door-to-trail running shoes and my Garmin Fenix are the three things I never go without. The aid stations on this race were fantastic, supplying all the

briefing we received updated route books and got ready to start at 9am.

We had a near-perfect day, 6ºC and hardly any wind. But within the first few miles I learned never to trust that the person in front of you knows where he or she is running – a lot of us missed an early turn, which meant

spirits up. But once we turned inland, this deceptively difficult ultra showed its true colours.

Navigation became important because it was so easy to miss way markers. I love to run with technology and on this occasion my Garmin Fenix GPS watch was my saviour.

‘Each ultra is a rollercoaster ride: I will feel great one moment and about to burst into tears a few miles further ’

nutrition, which made life a lot easier.

Other requirements for this race were a light with backup light source, mobile phone, compass, foil blanket, first aid kit, a waterproof jacket and a hydration system with a minimum of 1.5L of water. I only ate peanut butter sandwiches, Nakd bars, a Mars bar, and I drank water and some cola. Everything had been tried and tested in practice runs.

decided to group together, hoping that two or more tired brains together could find the right way.

Running at night was slow and painful to such an extent that our hopes of setting a good time were lowered to just finishing in time to get our two points for the Ultra Trail Mont Blanc.

With about 20 minutes left before the 15-hour cut-off time, we knew we had to run hard, though we didn’t really know how many miles were left or, in fact, where the route was.

END IN SIGHT we all had to turn around and run back in single file until we found the right route.

After 16 miles I was still three minutes faster than my predicted time. I was hoping to do the 53 miles in 12 to 13 hours. The scenery was lovely and knowing that just after Kingsdown aid station we’d be halfway was enough to keep the

I downloaded the track onto my watch and by mile 30 the run had became a bit like the game Simon Says. If the watch pointed left, I ran left, if it pointed right, I ran right because at that stage reading directions didn’t make a lot of sense to my tired mind.

During the night it was easy to miss the way markers, so most runners

The voice in the dark shouting ‘found it!’ brought tears of relief to my eyes.

It was over. It took me 14:55, just under the cut off. The official distance was 53 miles and I did 56.5 miles in the end (thanks to my detours), but I now have my first two points (out of a required seven) for the Ultra Trail Mont Blanc, a mere 166 kilometres!

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GET OUT THERE

Super-mum – AnneMarie finished the White Cliffs Ultra in 14:55

WHY THE CRAZY DISTANCE? Life is frantic. We have ups and downs trying to juggle our work and busy lifestyles. Ultra running gives me peace. It makes me live in the moment and test my preparations.

Each ultra is a rollercoaster ride: I will feel great one moment and about to burst into tears a few miles further.

Finishing an ultra marathon is an achievement because so many things have to be in place to make you put one foot in front of the other for 12 to 15 hours. Support along the route is great but completing a race is up to you.

MENTAL AND PHYSICAL TACTICS I knew that as long as I didn’t get injured before the race I wouldn’t struggle too much, physically. On my course booklet I wrote the time I was hoping to reach each aid station. I was running from one aid station to another, breaking my race down into seven segments.

I went out to enjoy the run and gain

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experience, rather than to race. I talked to as many people as possible, which seemed to make the time pass more quickly, and I met some amazing people.

MY VERDICT I won’t classify it as an easy race because I don’t think that any ultra distance is easy, but it’s a brilliant race for beginners to gain experience.

The route has a total ascent of 1,750m and is a combination of muddy footpaths, roads through villages, the White Cliffs, ploughed farmland and even a few golf courses.

I think that the race was harder mentally than it was physically but I love it and will definitely do it again next year! I can highly recommend it.

For info on the race visit http://ultratrails.com/white-cliffs-50/

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STAY IN TOUCH!

DON’T WAIT ANOTHER MONTH TO GET YOUR MEN’S RUNNING FIX! VISIT OUR WEBSITE FOR LOADS MORE HINTS AND TIPS TO KEEP YOU FIT, HEALTHY AND MOTIVATED TO RUN!

Go online and find…

• Free training plans for all abilities and distances • Workouts to keep you strong for running • Delicious healthy recipes • Gear reviews • Regular blogs

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PEAK PERFORMANCE MOUNTAIN MARATHONS ARE NOT JUST THE PRESERVE OF HARDCORE COMPETITORS. THE SUMMIT IS WITHIN YOUR REACH

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or many people the term ‘Mountain marathon’ conjures up images of super-skinny fell runners disappearing over the hill carrying even super-skinnier rucksacks containing the latest hyperlightweight mountain tent. But it doesn’t have to be the case. The sport is more accessible than you realise once you’ve mastered the basics.

MOUNTAIN MARATHONS A number of events take place across the UK each year, the most popular being the Lowe Alpine (LAMM), the Original (OMM) and the Saunders Lakeland (SLMM). They all follow the same format in that the exact location is not announced until a couple of days before the event to prevent competitors from checking out the

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area beforehand. The events are for pairs and take place over two days with different categories for different abilities. Categories include Elite, A, B, C, and D and while the elite can expect to cover up to 80 kilometres and be on the go for over 12 hours during the weekend, runners in the D category cover half that distance but should still expect it to take more than eight hours over the two days.

checkpoints and check in at each one by ‘dibbing’ an electronic timing device. The final checkpoint on day one leads all competitors to the overnight camp.

The same applies for day two with competitors visiting checkpoints that eventually lead to the finish area.

The winner in each category is the team visiting all checkpoints in the quickest time. Teams can enter as male, female or mixed.

WHAT DO THEY INVOLVE?

HOW HARD ARE THEY?

At the start competitors are given a map and a number of grid references that need to be visited in order.

Carrying equipment in order to be self-sufficient (tent, sleeping bag, stove, food, first aid), team pairs choose their own route to each of the

One runner who had completed a traditional marathon described his first MM as being ‘a different kind of hard!’

There is no pounding a hard surface at a steady pace but you need to be able to keep going over rough ground for a long time. And remember, we’re

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GET OUT THERE Taking time to study the map and choosing the best route is vital. Talk to anyone who has completed a mountain marathon and they will gleefully tell tales of good runners speeding off into a valley only to sheepishly reappear much later, admitting that it was the wrong valley.

NOT ANOTHER HILL!

talking about Britain so there’s every chance that it will rain.

The ability to put up with discomfort is the key. Both partners need to run carrying a rucksack, and sharing a tiny, damp tent with your sweaty partner isn’t exactly a barrel of laughs, no matter how good a friend they are.

Hot showers and gourmet food it ain’t but the camaraderie at the overnight camp and on the hill makes up for the hardship.

WHAT SKILLS ARE NEEDED? As the name suggests, these events take place in a mountain environment and the ability to navigate is essential.

The routes cover rough, open ground rather than paths, and a sound knowledge of using a map and compass is required. Your fancy phone that tells you how far away you are from your favourite pizza place isn’t allowed. Neither are GPS devices.

Competitors will need to have some experience of time in the hills although this doesn’t need to be running.

Navigating is a more important skill than being able to run fast.

The clue’s in the title, there’s a mountain up there! While the elite runners will do exactly that – run – most of the competitors in the easier categories will be happy to walk up the hills taking in the beauty of their surroundings.

The slower pace also gives a chance to double-check the map and avoid making hasty route choices. The checkpoints are located so they can be reached without entering dangerous terrain and rock-climbing skills are not needed, although confidence on steep ground is expected.

See www.darkandwhite.co.uk for more information.

WHERE CAN I LEARN THE SKILLS? If you think you could do the distance but want some more experience with navigating and mountain running, a number of organisations offer training specifically for mountain runners. See www.fellrunningguide.co.uk and www. nav4.co.uk, while www.theomm.com offers a weekend mountain marathon training camp.

WHAT EQUIPMENT DO I NEED? Some people will tell tales of competitors cutting off their excess shoe laces to save weight but first timers need not go to such extremes. Yes, there will be that elite pair with their micro-load but there will also be folk with their standard rucksacks so you needn’t be intimidated.

In addition to any emergency kit required by the organiser you will need:

WHAT SORT OF TRAINING CAN I DO? You’re familiar with basic endurance training that you would do for a long road race, but remember that in a mountain marathon you will be on the go for many hours. Forget what you know about mile paces and be prepared to go slower for longer.

There’s the hills, too, so find hilly routes for your long runs. Also, you’ll be carrying a rucksack so get used to running with one. The best training for long days out in the hills is, er… long days out in the hills, so get out to the countryside if you can.

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A pair of trail or fell shoes is essential for grip on wet grass and loose rock. Inov8, Walsh and Salomon are the most favoured brands.

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Waterproof jacket and bottoms.

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Tent. Some competitors may squeeze into a tiny tent but others value comfort over saving weight and opt for a two-man.

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Lightweight sleeping bag (it is this that probably takes up most space in your pack).

NOT READY FOR THE BIG ONE?

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Sleeping mat. Stove and fuel. Mug and pot.

If you want a taste of what to expect but in a slightly more forgiving environment, you could enter a Dark & White mini event. These last around four hours and don’t involve camping.

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A rucksack to put it all in. Remember you are in a pair so can share the load. OMM produces a range of suitable kit, www.theomm.com.

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DARKNESS FALLS

TAKE A FEW SENSIBLE PRECAUTIONS AND YOU CAN ADD NIGHT-TIME TRAIL RUNNING TO YOUR TRAINING SCHEDULE

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emember summer? Trail running on light evenings?

There were even a few times when the sun was out. But once the nights closed in you were resigned to running under street lights, dodging cars and trying not to trip over the pavement. However, you can still tackle trails at night – just follow this advice.

EQUIPMENT The only piece of equipment you need in addition to your normal running kit is a decent head torch.

This needs to have enough power to illuminate the ground ahead. Don’t rely on a cheap torch, as it won’t be bright enough. Suitable torches include the Petzl Myo XP, LED Lenser H7, Fenix HP11 and Silva X Trail.

Starting at around £50 these aren’t cheap but still cost less than a decent pair of running shoes and won’t need replacing after a few hundred miles.

If money isn’t an issue you could treat yourself to the Petzl Nao ( £135), a programmable head torch that automatically adjusts its brightness depending on light conditions and is rechargeable via a USB.

SAFETY Night trail running is no more dangerous than road running, in fact if your alternative street run takes you past a gang of angry youths outside a chip shop you’d be better off alone in the woods.

However, if you do come a cropper

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you won’t be able to flag down a passing car or get a taxi home, so you need to take some precautions: Take a phone. If the worst happens you need to be able to get help.

Add a spare top, hat and gloves to your bag. If you have to slow down or stop running for any reason you will soon get cold.

Take spare batteries or put new ones in before the run. If your batteries die on a pitch-black night deep in the woods you are going to be in trouble.

Even if you have spares, remember that you won’t be able to see to change them, so a tiny light is a useful addition to your bag.

Stick to known trails. Unless you are confident with a map and compass save the exploring until you are more experienced. Navigating in darkness is much more difficult than in daylight.

Buddy up. Share the experience with friends and enjoy company as well as safety in numbers.

Avoid dangerous routes. The coastal cliff path might be beautiful but isn’t the place for a night-time stumble.

Slow down. You will probably naturally run at a slower pace than in daylight. Take time for your eyes to adjust and be aware that your depth perception is less than in daylight, meaning that it is harder to judge how deep holes and depressions are.

THE EXPERIENCE Running off-road at night, your senses become much more alert, sounds that

in daylight you would hardly notice spring to your attention – you notice the breeze and you are aware of your own footsteps and breathing. Your world shrinks to the pool of light immediately in front of you as you focus on the ground ahead, and you notice objects in your peripheral vision. Night running is more than running while not being able to see very far, it offers experiences that you simply don’t get during the day. If you are lucky, bats will flit around above your head, owls hoot in the trees and you might glimpse foxes and badgers as they go about their nocturnal activities.

We are so reliant on our sight that night running feels alien at first and our mind plays tricks. The small rise in the ground a few hundred metres away appears to loom like a large hill in the distance. The first time you see eyes staring at you reflected in your torch light is startling but after a few times you overcome the racing heart and recognise the sheep and cattle that you pass in the day. However, the sleeping grouse that you don’t see until you wake it and it flaps away, cackling in alarm, takes a little more getting used to.

As well as the training benefit, you get much more from a night run.

Away from light pollution you see rare sights: a cloudless night with no moon will have you stopping to gaze at the stars, or a full moon emerging from the clouds. You return, body tired but mind alert.

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GET OUT THERE

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PAWS FOR THOUGHT TURN YOUR DOG INTO THE ULTIMATE TRAINING PARTNER WITH OUR GUIDE TO RUNNING WITH MAN’S (AND WOMAN’S) BEST FRIEND

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t’s amazing how many people will walk their dog and then head out for a run on their own. It seems like madness not to combine the two activities. Even if your dog is a bit on the tubby side, it won’t take long to get them up to speed.

Running with a dog feels incredibly natural and, if you’re ever low on motivation to get out of the door, then a pair of beseeching eyes and a wagging tail are guaranteed to do the trick. Also, according to vets, a worrying percentage of dogs in this country are overweight and underexercised. Not only is this having an adverse effect on your dog’s health, life expectancy and your bank account via vets’ bills but it can also be the root cause of behavioural problems. A well-exercised dog is a happy and healthy dog.

Start your dog off gently with five to ten minutes of running included in their normal walk. Only run for as long as they appear to be enjoying it.

They’ll run themselves into the ground to please you but even one day of overdoing it can put them off forever. Do three to five runs per

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GET OUT THERE

CANINE CAPERS Tips for running with dogs Helen Fines BVSc MRCVs is a vet who specialises in canine behaviour and is actively involved in dog re-homing (www.long-dogs.co.uk). She has also represented Great Britain in fell and mountain running. Here are her five top tips for running with your dog.

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Don’t run with young dogs until they’ve reached skeletal maturity – this could be from nine months to two years depending on the breed.

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Try to keep off-road for most of your dog running, especially with breeds prone to orthopaedic disease, like labradors.

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Always plan a route where your dog can have plenty of water, and a shortcut home if he or she gets tired or lame.

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Don’t forget your dog’s mental health, too, he/she needs to sniff, play and socialise as well as run.

Train your dog with a good recall, and not to chase livestock, cyclists or other runners – not everyone likes dogs!

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week and build up the duration by five minutes per week.

By the time you’re up to an hour you’ve got yourself a running dog and can start increasing duration more rapidly. Off-road running is much better for dogs, as tarmac and concrete are very hard on their paws and joints. Avoid running on hot days,

opt for shadier trails and try to go out late at night or early in the morning.

Dogs don’t have sweat glands and can only regulate their temperature by panting. For this reason, never run with a dog that’s muzzled or wearing a head collar that restricts its ability to pant. As you progress, buy a proper running harness that’ll allow freer

breathing than a collar and don’t forget, if you’re out for a long one, to carry water for your dog.

Your dog will probably appreciate some trail snacks, too. Never feed a dog a large meal immediately before exercise, as it can lead to bloating or, in severe cases, a life-threatening gastric torsion.

DOG RUNNING KIT HARNESS You wouldn’t fancy running with a collar round your neck, so why should your dog? Designed for Skijor (dogs towing people on cross-country skis), these harnesses are comfortable for your dog and available in all sizes, and cost £36.00.

WAIST BELT Designed to absorb tugs and pulls and, in some designs, provide handy pouches for treats and poo bags. A full-on Skijor belt will set you back £115.95 but there are plenty of cheaper options, including a full hands-free kit for £17.45.

BUNGEE LINES/LEADS An elasticated lead will absorb any lunges and pulls but won’t dangle too long and get caught up in your feet. Arctic-grade bungee Cani-X lines are extremely good but pricey at £36.95. A cheaper option that also includes its own integrated waistband is the Ruffwear Roamer Lead at £19.95.

WATER BOWLS/BOTTLES Collapsible water bowls are great for dogs on the go.

EzyDog Fold a Bowl from £7.95.

All of the above are available from www.innerwolf.co.uk FOOT OINTMENT Even if you avoid tarmac, running can still be tough on your dog’s paws. Rocky surfaces, salted roads, snow and frost are all wearing. Protect them with Musher’s Secret, £20.00 www.culpeppers.co.uk .

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GET OUT THERE If you find that you and your faithful friend take to running, then there is a sport devoted to running with your dog, known as Cani-X. With race distances varying from 2K right up to half marathons, there is a full calendar of events throughout the UK. For more information, go to www.cani-cross.co.uk

TOP RUNNING BREEDS All dogs love to run but, like people, some are more suited to it than others. If you’re serious about your running, avoid short-legged breeds and breeds with squashed faces such as boxers, bulldogs and pugs. Don’t rule out rescue dogs. Many crossbreeds, especially Lurcher types, can make excellent running partners.

Here are five great runners:

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BORDER COLLIE Working Collies in the Lake District have been tracked covering 100 miles over rough fells per day in the lambing season, so it’s no wonder they’re the fell runner’s choice. They’ll take as much exercise as you can throw at them but will bounce off the walls if you get injured.

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WEIMARANER A hunting breed that’ll go all day long.

The short coat requires little attention, sheds mud and makes for a cool dog.

They’re highly intelligent and, if not stimulated and well exercised, can become highly strung.

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GREYHOUND Although known for their high top-end speed (up to 45mph) with training, they can make great distance athletes, too.

There are plenty of ex-racing dogs needing homes and they make an ideal family pet.

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TIBETAN TERRIER They’re tough little dogs and, if you’re after a smaller running breed, can be ideal. Their coat can be clipped in the summer but they don’t tend to cope well with being left alone.

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FINNISH LAPPHUND If long runs over tough terrain in foul weather are your thing, then this reindeer herder could be just the dog for you. They struggle a bit in the summer but relish runs when the mercury drops.

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FALLING FOR THE FELLS

IF YOU’VE NEVER TRIED FELL RUNNING, YOU’RE MISSING OUT ON ONE OF THE BEST TYPES OF OFF-ROAD RUNNING. YES, IT’S TOUGH, BUT THE SCENERY WILL TAKE YOUR BREATH AWAY

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GET OUT THERE

SAFETY

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ake a trail run and add steeper slopes, rock, scree, extreme weather conditions and heartstopping views, and you have a fell run. Usually associated with hardcore athleticism, fell running isn’t as inaccessible as it may seem.

Yes, there are insane races (such as the Bob Graham Round in the Lake District, which involves scaling 42 summits within 24 hours) and, yes, they do push runners to their limits, but there are also shorter, gentler fell runs that are becoming more and more popular among regular runners.

Of course, the main difference between fell running and everyday trail running is the mountainous terrain. There is nothing as wild and, in turn, as addictive, as leaving your email and your mobile phone in the car and heading up into the misty peaks.

‘The point is not the exertion involved,’ writes Richard Askwith in his iconic book Feet in the Clouds: a Tale of Fell-Running and Obsession. ‘It’s the degree of involvement, or immersion, in the landscape. You need to feel it, to interact with it; to be in it, not just looking from the outside.

You need to lose yourself – for it is then that you are most human.’

The wildness and freedom of powering over the high fells, with the responsibilities of modern life no more than a memory somewhere below, make it addictive. But if you fancy giving it a go, there are some adjustments in training, kit and safety precautions, to make first.

As well as taking the right kit with you, it’s vital to know how to use it! If you’re not a proficient map reader, ask somebody who is to teach you. Eric Langmuir’s book Mountaincraft and Leadership (SportScotland, £16.99) has lots of tips for mastering navigation on the fells.

It’s important to be responsible for your own navigation. Most fell races don’t have marked courses, so you must find your own path and the runner in front won’t necessarily be going the right way! Take note of the landmarks you are passing (trees, boulders, etc) in case you have to retrace your steps.

When starting out, it’s a good idea to hook up with some experienced fell runners for safety, camaraderie and tips. Start out on some of the lower fells (such as Catbells in the Lake District) before tackling the big peaks, and run when weather conditions are kind. If you want to really get into the sport, it’s worth joining one of the fell-running clubs around the country.

Last but not least, start out slowly. Your times on roads and regular trails will not translate onto the fells and if you start off like the clappers, you’ll exhaust yourself. Pace the route gradually, so you leave enough oomph to get back down the hill!

TRAINING TO FELL RUN Fell running is tough on the body, in particular the control muscles (such as the core), which give you the balance and strength to run at pace downhill, and the thigh muscles, which power you up those steep gradients.

‘When we run uphill, the quadriceps are particularly used, in order to create upward drive,’

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BEST PLACES TO FELL RUN IN THE UK AND IRELAND CAIRNGORMS, SCOTLAND

scottishhillracing.co.uk

COUNTY WICKLOW, IRELAND

imra.ie

THE LAKE DISTRICT fellrunner.org.uk

YORKSHIRE DALES fellrunner.org.uk

NORTH WALES

wfra.me.uk

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GET OUT THERE explains Holly King, a chartered physiotherapist who specialises in running and works at the Ocean Physio And Rehab clinics in Devon (www.oceanphysio.com). ‘The contraction of the four muscles within the thigh needs to be balanced and strong, to produce the power required for propulsion up slopes and to prevent injury.’

Novice fell runners can strengthen their quadriceps by doing cross training, such as breaststroke, cycling or hill walking, and their core muscles by doing Pilates, yoga or dance. There are also specific exercises you can do at home.

PREPARE FOR THE PEAKS Holly King details three exercises to do to build strength for fell running:

SQUATS ‘Do deep squats to create stability in the knee area by strengthening the buttocks,’ advises Holly. ‘Tie a

resistance band above your knees, stand with your feet slightly wider than hip-width apart and turn your feet out. Then squat. Over time, increase the depth of the bend and the amount of squats you do.’

LEG STEPS ‘Develop the leg control required to run down steep hills with this exercise, which lengthens quadriceps,’ says Holly. ‘Stand on a step, lower your opposite leg and bend your knee with control. Your knee should stay over your toes.

Gradually increase the amount of leg steps you do over time.’

BALANCING ‘Strengthening your core with this exercise will give you the stability to run uphill,’ explains Holly. ‘Stand on one leg and take the other leg up in front of your chest. Then stretch it back behind you, ensuring your pelvis remains level. Bring it back to the starting point and change sides.’

WHICH RACE TO CHOOSE? Organisations such as the Fell Runners Association (fellrunner.org.uk) list each fell race according to difficulty, as follows:

A CATEGORY Minimum 250ft for every mile of

B CATEGORY

C CATEGORY

S (SHORT) M (MEDIUM) L (LONG)

climb and maximum 20 per cent on roads.

Minimum 125ft for every mile of climb and maximum 30 per cent on roads.

Minimum 100ft for every mile of climb and maximum 40 per cent on roads.

Under 6 miles (9.6K) 6–12 miles (19.3K) More than 12 miles

A race listed AM will be of medium length but very steep. Beginners should start with races listed BS.

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STEPS AND THE CITY AN URBAN RUN DOESN’T HAVE TO BE ALL GRIT AND NO GREEN

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s a runner, you know the best release for pent-up frustrations after a tough working day is to don your shoes and get out there. If your run takes you through a city, however, you may not feel much better afterwards. Wailing sirens, screeching brakes and exhaust fumes mount a sensory assault, while shoppers clog up the pavements. On reaching home your chest is tight, but you’ve barely broken a sweat. And you’re still stressed.

Why? Your chaotic urban environment, of course. But running in town doesn’t have to mean pounding pavements. Neither do you have to move to the country to enjoy a cleaner, greener run. You just have to know where to head.

PARK LIFE Nowhere in the world has a better collection of urban parks than the UK. London’s green lungs are legendary. Away from the capital, however, all the big cities have their trails to tell: Newcastle’s runners boast of 20-mile runs that are almost exclusively parkland; Liverpool’s beachy bits around Formby are raved about by sand-joggers; Bristol’s seven hills offer fabulous green vistas.

Then there’s that other capital, Edinburgh, with its miles of trafficfree cinder greenway and Arthur’s Seat, an awesome city park.

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Mapping your urban runs to take in parks, commons, towpaths and converted railway trails is easy, using online resources (see ‘Route march’ for details). Even in built-up areas like south London, a long Sunday run can take in the grassland of Blackheath, the hills of Greenwich Park and the towpath of the capital’s canal network. You can cross numerous

‘City green spaces give you a bit of distance and room for reflection, and the sight of trees and grassland, even in an urban setting, can help to alleviate anxiety’ inner-city boroughs without bumping into any traffic, crowds or urban grit.

ROUTE MARCH The urban walking route planner www.walkit.com provides you with a lowpollution route map between any two points, including your journey time, calorie burn, step count and carbon saving. Also check out www. realbuzz.com and www. mapmyrun.com.

HEAD SPACE Dr Anna Fiennes, a dedicated urban runner and psychiatrist working in a London outpatient clinic, agrees. She runs a green route through her local park and common and believes park running is the best de-stresser.

‘City green spaces give you a bit of distance and room for reflection, and the sight of trees and grassland, even in an urban setting, can help, if you’re depressed, to alleviate anxiety and lead to positive thinking,’ she says.

For many city runners, it’s not just the parks that provide relief from the

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GET OUT THERE

BREATHING EASY IN THE BIG SMOKE Does trailblazing in the city do your lungs a favour?

chaotic streets. Polly Smythe, who lives in Birmingham, one of our most polluted cities in terms of PM10 diesel particles from traffic, has found relief in the shape of the canal network to Solihull, which lets her test her pace in peace.

HAPPY LANDINGS Parks and trails are also likely to have lower pollution levels and to be less jarring in the physiological sense as

well as the psychiatric one. Running on grass or cinder paths, you’ll ache far less than if you stick to pavements.

A more yielding surface means less impact on your joints, which helps ankles, knees and hips. What’s more, the uneven grassy or woodland terrain aids proprioception and means you have to put in more effort to go at the same speed.

So greener can mean leaner, but it most certainly means cleaner!

Dr Ian Mudway, lecturer in respiratory toxicology at King’s College London’s Environmental Research Group agrees it makes sense to take to the path less polluted.

‘It must be said that the benefits of running, in terms of staying lean and exercising outdoors, even in a polluted city, far outweigh the negatives of potential damage that air pollution might cause,’ he advises.

That’s music to the ears of any urban runner, but should we seek out parks if possible? The answer is yes. ‘Using the city sensibly, avoiding busy roads and planning your route to take in parks away from traffic would be beneficial,’ he says.

Dr Mudway adds that during the summer, when sunlight reacts with emissions from road transport and industry to create high ozone levels in the atmosphere, it really is sensible for runners, especially those with asthma or other breathing difficulties, to avoid the streets in the heat of the day, and take their exercise off-road, either early in the morning or late in the evening.

Dr Mudway’s advice is echoed by another expert in the field, Linsey Marr, a civil and environmental engineer at Virginia Tech in the States. ‘Pollutant concentrates are likely to be lower in a park than on streets, because there are fewer sources of emissions; the vegetation in the park helps to take up some of the pollutants,’ says Marr. ‘My advice would be to design your running route so that you spend as little time on busy streets as possible.’

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102 | PROTECTING YOUR KNEES 104 | FOOT FACTS 106 | BEAT BACK PAIN 108 | MORTAL SHINS 110 | STRONGER HAMSTRINGS

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B EAT I N J U RY

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KNEED TO KNOW POP YOUR KNEE AND YOU COULD BE OFF THE TRAILS FOR WEEKS, SO FIND OUT WHAT CAN CAUSE IT AND HOW TO GET IT FIXED QUICKLY RUNNER’S KNEE: WHAT ARE THE SYMPTOMS?

BACKGROUND ANATOMY

Iliotibial Band Friction Syndrome (ITBFS) is a common running injury otherwise known as ‘runner’s knee’.

ITBFS gives you a gradually worsening pain down the outside of your thigh towards your knee, often after about 20 minutes into a run. It will go away with rest, and come back the next time you run. It often does not hurt during everyday activities, and so leaves runners confused and exasperated as to why it is there and what can be done about it.

The Iliotibial Band (ITB) is a thick connective tissue that runs all the way down the outside of your thigh, linking your hip flexors and gluteal muscles at the pelvis to the tibial bone below your knee. The ITB is prone to irritation just above the knee, where it passes closely over the bone and other structures like bursa (fluid-filled anti-friction pockets), nerves and tendons, especially at approximately a 30-degree knee bend – exactly the range you use when running. It can often feel tight but it is difficult to stretch, as it is not a muscle and has few stretch receptors.

COMMON CAUSES: As with most injuries, there are internal risk factors related to you, how you are built and how you move, and external risk factors related to how you train.

Running on a camber, e.g always on one side of the road Inappropriate running shoes

Internal Weak or tight hip muscles Weak or tight hamstrings Poor balance, resulting in decreased control of movement Over-pronating feet Bony abnormalities

External New to running/sudden increase in mileage Excessive hill running

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WHAT TO DO The sooner you recognise the symptoms and do something about them, the quicker the problem will go away. If you have time to spare, try these easy steps to get it sorted:

1 | Try two weeks’ rest from running – maintain your fitness by doing upper body conditioning or swimming using arms only.

2 | Ice the painful area for ten minutes at least four times every day.

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3 | Stretch your hip flexors, glutes and hamstrings (hold for 30 seconds) at least four times every day.

4 | Use a foam roller to massage the ITB. 5 | Work on your balance; try standing on one leg, keeping your hips level (if this is too easy, then try it with your eyes shut).

WHEN TO SEEK PROFESSIONAL HELP If you want further guidance, or the injury does not settle down with the basic steps, you need to seek professional help. If it is a stubborn ITBFS, your sports physiotherapist

can help by analysing your movement to see which muscles are overand under-working or causing imbalances. They can then design an individualised rehabilitation programme for you to correct the underlying problems.

A biomechanical and running analysis is definitely a good idea, ideally carried out by a qualified sports podiatrist or a biomechanical specialist. This can help determine whether your foot type is leading you towards imbalances and injury.

Doctors who specialise in sports medicine can help with establishing the correct diagnosis and, in severe

cases, can use injections to help settle the problem down.

SHOULD SURGERY BE CONSIDERED? Surgery for this type of problem is really only a last resort after all other options have been attempted, as the research shows mixed results.

IN SUMMARY Runner’s knee is a common problem that is best dealt with by nipping it in the bud as early as possible. It need not ruin your chances of that personal best, so get going and get it sorted.

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BEST FOOT FORWARD TREAT YOUR FEET RIGHT AND THEY’LL CARRY YOU ALONG THE TRAILS FOR MILES. HERE’S HOW TO SHOW THEM A LITTLE TLC

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alk to any runner about injuries they most want to avoid, and you’re likely to be met with a variety of painfulsounding ailments. Most leg and lower back problems feature high up on the worry list.

But what about your feet? ‘Your feet are the most abused part of your body,’ says consultant podiatrist Dr Tariq Khan.

‘They have to carry your weight every time you walk – in an average lifetime, this distance is equivalent to four times around the Earth.’ Despite this, your feet often get neglected, until something goes wrong.

So, what are the most common foot problems for runners?

BLISTERS Cause Heat and friction, when either your trainers or socks rub your feet.

Treatment If the blister is small and unbroken, protect it from further damage – try Carnation Hydro Blister, £1.99 (www. carnationfootcare.co.uk). For large blisters,

drain them by piercing with a sterilised needle and apply antibiotic cream.

Prevention Correctly fitting shoes are a must. ‘There’s no such thing as “breaking in a new pair of shoes”,’ says Dr Khan.

‘Trainers should be comfortable from day one.’ Socks that regulate temperature are also key. Carnation Silversock, £5.99 (www. carnationfootcare.co.uk) contain interwoven silver that reduces friction.

problem, prominent in people with very flexible or flat feet. It’s a process whereby the foot rolls inwards while you’re running, causing the arch to collapse.

Treatment Get your gait assessed at a specialist shop.

They will be able to provide you with shoes that have appropriate arch support.

BLACK TOENAILS

PLANTAR FASCIOPATHY

Cause Toenail problems occur because your toes repeatedly come into contact with your shoes.

Treatment Soak your feet in warm, salty water.

Prevention Always buy running shoes that are half a size bigger than your normal size, so your feet can expand with heat.

Cause This occurs when collagen in the plantar fascia (the band of fibrous tissue that runs along the bottom of the foot) becomes weak.

Treatment Try rolling the arch of your foot over an ice-cold water bottle to reduce pain. Give yourself time to heal. It can take the collagen fibres up to 90 days to recover.

Prevention Visit a physiotherapist.

They’ll give you other exercises to do while your injury heals, and will ensure the cause of the problem is ironed out.

OVER-PRONATION Cause This is a common biomechanical

TAKE CARE Dr Tariq Khan has four foot care tips for runners

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1

After a run, soak your feet in warm salt water. This will cleanse your feet, reducing the likelihood of inflammation or infection.

2

Strengthen the muscles and tendons in your feet by standing on a piece of tissue paper and gripping it with your toes. Repeat several times.

3

Ease any tension with a Carnation PediRoller, £4.49 (www.carnationfootcare.co.uk).

4

Soothe inflammation by massaging in marigold oil, which also has antiseptic qualities. Try HealthAid Marigold Oil, £4.99 for 5ml (www.healthaid.co.uk).

ACHILLES TENDINOPATHY Cause Pain in the Achilles tendon is most often caused by tight calf muscles, overpronation or a sudden increase in training.

Prevention This shouldn’t be left untreated, in case the tendon ruptures.

Stretching tight calf muscles is vital. This injury responds best to slow lowering exercises, called eccentric exercises, where you concentrate on lowering your heel over the edge of a step.

Prevention Choose the right shoes and get orthotics if need be. Dr Khan says wearing trainers with the correct support, or using orthotics, can help prevent the condition altogether.

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BACK FOR GOOD

RUNNING CAN HAVE A REAL IMPACT ON YOUR BACK AND IT’S NOT ALWAYS DOWN TO THE WAY YOUR FOOT HITS THE FLOOR. YOU NEED SOME CORE VALUES TO LIVE BY

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verybody knows somebody who has had a bad back. In the UK, it’s thought that 80 per cent of all adults will have an episode of back pain lasting more than two days at some point in their lives. Lower back pain that affects your running can be very frustrating, and there are many possible causes.

Injury to any of the structures in the lower back can cause pain, but when it comes to running, there is not always a specific injury and it may be related to your biomechanics and the way that you move while running.

LOW 1 PRE-EXISTING BACK INJURY

The good news for runners is that most of the time low back injuries are not caused by running. However, if you have recently hurt your back and are returning to running after a period of rest, you may experience pain in your back due to the impact. It is essentially your back telling you that it is not quite ready for running yet, and you need to spend a bit more time working on your core stability muscles and doing non-impact cardiovascular work such as cross training or swimming.

2 BIOMECHANICAL LOW BACK PAIN

As you run, your footwear and body absorb the impact force of each step.

Multiply that by the number of steps you take on a run, and you can begin to understand why things can get sore. Most running injuries, therefore, involve the foot, shins and knee, but the forces can sometimes be transmitted further up to the hip, pelvis and low back.

Your running biomechanics can also play a part if you have a malalignment, particularly around the hips and pelvis. This can be a

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problem for people who have one leg longer than the other, or an imbalance in the muscles causing asymmetry.

Pain from malalignment can be transmitted to the lower back but also to other areas such as the hamstring, the leg and even down to the foot.

This type of back pain tends to start a short while into the run and gradually worsens, but disappears soon after you stop. This can be difficult to treat yourself, but a pair of running shoes specific to your needs from a reputable running shop is a good place to start. However, most alignment problems need to be assessed in more detail by a biomechanical specialist.

3 CORE

The term ‘core stability’ has been very fashionable in the health industry during the last decade.

However, it means different things to different people and you will be shown a wide variety of ways to strengthen your core. For middleand long-distance runners, it is more important to work on the control and the endurance of the core muscles because control and endurance are what you need to run a long way.

WHAT TO D0 If your back pain affects your running, a full assessment by a specialist sports physiotherapist is important to establish the source of the pain, analyse your biomechanics and alignment, and determine which

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‘IF BACK PAIN AFFECTS YOUR RUNNING, A FULL ASSESSMENT BY A SPECIALIST IS IMPORTANT TO ESTABLISH THE SOURCE’

aspect of your core is not performing.

The physiotherapist can then use treatment techniques to speed up your recovery and design an individualised rehabilitation programme to get you back on track.

Sports massage can also help relieve tight muscles in the back; or you can save a few pennies and do it yourself using spiky balls or foam rollers.

IN SUMMARY Listen to your back. If it is hurting while you run, something needs to be done about it. Get assessed to find out the cause of your symptoms, so that you can get it resolved and resume your running swiftly.

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MORTAL SHIN HOW DO YOU SHAKE OFF ONE OF THE MOST COMMON INJURIES THAT RETURNS THE MOMENT YOU START TO RUN?

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erhaps the most frustrating thing any runner can be told when seeing their GP with sore, aching shins is, ‘It’s OK… just rest until it gets better.’ After weeks of frustration, thumb-twiddling and missing out on that race you trained so hard for, you feel a bit better, go for a short jog and the pain comes back straight away. So how should you deal with it?

WHAT IS SHIN PAIN? The days when any type of pain in the shin area was labelled ‘shin splints’ are long gone; any decent sports physiotherapist, doctor or podiatrist will tell you that the pain might be coming from repetitive strain to the shin bone (tibia), which may lead to a stress fracture if severe. But it may also be coming from tight calf muscles, irritation to the connective tissue around the calf muscles, trapped nerves, aggravated tendons… the list goes on. So if you are struggling with a stubborn bout of ‘shin splints’ that isn’t going away, then it is worth getting a sports medicine professional to assess you properly and find out what it is that’s causing your pain and keeping you off the trails.

Most shin problems are caused by the repeated impact involved in running, which stresses the tibia and everything around it. Without adequate rest and recovery time to adapt to this stress, the bone, muscle and tendon can become irritated and start to lose strength.

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PREVENTING SHIN PAIN There are certain factors that may lead to an increased risk of shin problems, so here’s what to do to try and avoid them:

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Footwear

only ever increase your mileage gradually, and factor in rest days between longer runs to allow your body to recover.

Try to run on different surfaces so that you’re not running on concrete and tarmac all the time. It is also good to incorporate other types of training into your programme that work on your core stability, balance, alignment and muscle strength – if you’re not sure what type of exercises to do, Pilates classes can be a very good place to start.

If you have over-pronating/flat feet or high-arched feet, you have less shock absorption and will therefore take more impact through your shins.

You must have good-quality running shoes that fit well and are supportive for your feet, and don’t let them get worn out before you replace them. A reputable running shop can help you with choosing the right pair of shoes.

Better still, get seen by a biomechanical specialist or sports podiatrist; they can assess in more detail how all your joints may be affected by running and whether you would be better off with some custom-made insoles to really support your feet and minimise your risk of injury.

TREATING SHIN PAIN

2

If time is on your side, take two weeks off running and impact activity to allow the problem time to settle

Training Plan your training so that you

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Running technique

An efficient, streamlined running technique can not only save your shins, but also puts less strain on all your joints and uses less energy. It is sometimes worth having a good running coach or trainer take a look at your style and advise you on how to improve.

down. Keep yourself fit by swimming, and make sure you stretch out your calf muscles at least four times every day for 30 seconds or longer. Look at your running shoes to see if they may be part of the problem, and think back to the last few weeks of your training schedule to see if you may have overdone it.

If the pain has subsided after two weeks, build your running back up gently and gradually rather than going straight back to what you were doing before.

If this fails, or if race day is looming, go and get assessed by an experienced sports physiotherapist, who can give you a diagnosis for your problem, and specific exercises to work on the problems that might be contributing to your pain. They can then refer you on to other biomechanical specialists if required, and can sometimes use skills like acupuncture and strapping to help the pain resolve quicker.

Shin pain need not be the end of your running – the sooner you seek help the better.

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STRUNG UP

A TORN HAMSTRING HAS BEEN THE UNDOING OF MANY A RUNNER. SO WHAT CAN BE DONE TO PREVENT THIS COMMON INJURY?

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he hamstrings are made up of three muscles that originate from the ischial tuberosity, the bony area that you sit on. They run down the back of the thigh and attach just below the knee joint, and their main roles are to bend the knee and move the hip backwards. In running, the hamstrings have another important job: to prevent the knee from over-straightening.

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ARE RUNNERS PRONE TO HAMSTRING INJURIES? Hamstring strains are a common problem among sprinters, accounting for up to 50 per cent of all their injuries. This is because the hamstrings have to work at a high speed and in a stretched position.

Some research suggests that people who have strong quadriceps (at the front of their thighs) but weak hamstrings are more prone to strains. This could be because the hamstrings have to work so much harder to counterbalance the quadriceps when running fast.

Endurance runners are less likely to suffer from hamstring strains.

However, if there is poor movement control around the pelvis and core, you can sometimes get irritation to the areas where the hamstrings attach, either up in the buttock or down by the knee. Weak hamstrings can also affect the control of movement of the knee, which can contribute to injuries such as patella -tracking problems, or iliotibial band friction syndrome (ITBFS).

Runners who have less hamstring strength in one leg compared with the other are more likely to suffer from a hamstring-related injury. This can be a problem for people who have had knee surgery. Sometimes the post-surgery physiotherapy rehabilitation may not have been completed to a high enough level for

the hamstrings to cope with the demands of running.

Unfortunately, age can play a factor, with older runners more likely to suffer from hamstring strains and muscular injuries. However, problems are also more likely to occur after an inadequate warm-up or towards the end of a running session, when muscles are more fatigued.

TIPS FOR PREVENTING HAMSTRING-RELATED INJURY

1

Always warm up before any running session by starting slowly, getting the heart rate up and the blood pumping, and then doing a few minutes of dynamic stretching such as leg swings, kicks and lunges to get the muscles prepared for action.

2

Endurance running works your quadriceps more than your hamstrings, which can create a strength imbalance. So to avoid pulling a hamstring at an interval training session, work through some strengthening exercises such as Romanian deadlifts (RDL), bridging or Nordic hamstring exercises.

A word of warning: these exercises can injure your lower back if done incorrectly, so always get a sports physiotherapist or a qualified strength and conditioning specialist

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to check your technique before you do them by yourself.

3

Strong gluteal (butt) muscles can take the load off the hamstrings so exercises to strengthen these can help. Again, a qualified fitness professional can show you the type of exercises to do.

4

Work on core stability and balance because this can improve the control of movement around the pelvis, making your running more efficient.

5

If your day job involves sitting for long periods at a desk or in a car, your hamstrings can gradually become short and tight.

Therefore, gently stretching out the hamstrings for 30 seconds or longer each day can help.

There are mixed views as to whether very good hamstring flexibility reduces the risk of injury, but it is generally accepted that people with tight muscles are more likely to strain them. If you have good hamstring length, you should be able to sit on the floor with your bottom all the way back against a wall with your knees straight.

Despite all this, the biggest risk factor for hamstring injury is having had a previous hamstring injury. So if this is you, then you will need to address all the factors here to reduce the risk of it happening again.

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25/04/2013 17:03

114 | TRAIL SHOES 118 | SOCKS 120 | BACKPACKS 122 | TECHNICAL TOPS 124 | EYEWEAR 126 | ACCESSORIES 128 | JACKETS 130 | TRAIL TECH 132 | HEAD TORCHES

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TRAIL GEAR

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TRAIL SHOES THERE IS A HUGE RANGE OF TRAIL SHOES ON THE MARKET NOW, SO MAKE SURE YOURS SUIT THE TRAILS YOU ARE TACKLING

ASICS Gel Fuji Elite (men’s)

Brooks Cascadia 8 Featuring the adaptive cushioning system ‘Brooks DNA’, the Cascadia adapts to your foot and the surface you’re running on, while providing full-foot cushioning. £100.00 | brooksrunning.co.uk

A lightweight shoe with a direct ride, perfect for speed on trails and unpaved roads. A lightweight and nonwater absorbing upper ensures wet conditions won’t slow you down. £110.00 | asics.co.uk

Vibram Five Fingers KSO Treksport Barefoot Shoe A lightly cleated 4mm rubber outsole offers additional traction on all surfaces, combined with the breathability and natural feedback that comes as standard with Vibrams. £110.00 | cotswoldoutdoor.com

Hoka One One Rapa Nui Comp The trademark oversized platform is 1.5 times the size of a conventional trail shoe, with a focus on comfort and support without any extra weight (275g in a UK size 8). £120.00 | Wiggle.co.uk

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Inov-8 trailroc 235 Aqua Lime A performance-focused trail shoe with zero heel-drop and a natural barefoot feel. Those seeking more cushioning and protection may prefer 245s (3mm drop) or 255s (6mm drop). £110.00 | inov-8.com

ASICS Gel Fuji Trabuco (women’s) A stable ride, good protection on rugged terrain and excellent traction make this shoe a great all-rounder for off-road running. £100.00 | asics.co.uk

Salomon XA Pro 3D Ultra 2 GTX Shoe A quick-drying breathable mesh upper, combined with GORE-TEX Performance Comfort lining, ensures your feet will be comfortable and dry, no matter what you put them through. £115.00 | cotswoldoutdoor.com

La Sportiva Raptor An ideal choice for harder off-road terrain, thanks to its combination of cushioning and an ultragrippy sole compound. £90.00 | lyon.co.uk

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Karrimor D30 Trail running shoes Featuring a rubber outsole with deep lugs for superb traction on uneven terrain, a breathable, waterproof fabric outer and a TPU arch shank for added foot support. £159.99 | store.karrimor.com

Helly Hansen Pace Trail HTXP Plenty of protection and cushioning means a comfortable, gentle ride for your feet, even on surfaces laced with stones and debris. £100.00 | hellyhansen.com

North Face Ultra Guide Sturdily constructed and packed with technology, expect plenty of comfort and support, even on slick or uneven terrain. £110.00 | thenorthface.com/eu

Berghaus Vapour Claw Tested in some of the world’s most demanding multi-day races, the shoe offers great underfoot security in a lightweight and breathable package. £85.00 | berghaus.com

Teva TevaSphere Speed Alongside all the usual support and quick-drying materials you’d expect from an all-terrain shoe, this comes with an innovative spherical heel to allow your foot to move freely. Support pods are designed to minimise the risk of injury on uneven terrain. £90.00 | cotswoldoutdoor.com

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TRAIL GEAR adidas Kanadia 5 Trail Shoes An open mesh upper offers maximum breathability, while the EVA-moulded insole and midsole ensure long-term support and conditioning. £55.00 | adidas.com

Mammut MTR 141 Optimum support of the foot and ankle minimises your risk of foot fatigue and injury, while a GORE-TEX version provides optimal foot climate and guaranteed waterproofing. £100.00 | mammut.ch

Columbia Powerdrain Cool A performance-focused, hybrid land-and-water shoe with drainable midsole and quick-dry upper. Ideal if your route takes in some of the wet stuff. £70.00 | columbia.com

Merrell Mix Master Tuff Glove This minimalist shoe is lightweight but still manages to offer durability and grip, thanks to maximum ground connection, a small drop (4mm) and sticky lugs. £90.00 | merrell.com/uk

Scott T2 Kinabalu Maximum protection and traction with minimal weight offers great responsiveness on a variety of surfaces. £100.00 | scott-sports.uk.com

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TRAIL SOCKS

ASICS trail running sock Water-repellent fabric wicks moisture away from your feet, while strategically placed reinforced fabric absorbs shock on tricky terrain. £13.00 | asics.co.uk

GIVE YOUR FEET THAT EXTRA LAYER OF PROTECTION WITH TRAIL-SPECIFIC RUNNING SOCKS Bridgedale Woolfusion Trail Ultra Light Sock This ultra-light cushioned sock provides maximum ventilation for warmer weather activities. £14.00 | cotswoldoutdoor.com

Moisture wicking, thermodynamic and anti-bacterial, these socks protect your foot to the maximum with cushioning around the Achilles, ankle fenders and toes. £10.50 | ronhill.com

Fox Trail Sock Anatomic arch support, mesh zones throughout and moisture wicking, all at a very reasonable price. £6.99 | evanscycles.com

Lowe Alpine Thorlo Lite Running mini crew Falke RU Stabilizing Socks Designed with sports medicine specialists to offer muscular support and reduce the risk of injury associated with running on uneven terrain. £18.00 | peteblandsports.co.uk

SealSkinz Thin Ankle Length Socks Thin, lightweight, totally waterproof socks offering protection up to the ankle. Ideal for use with lightweight shoes in spring and autumn conditions. £24.95 | sealskinz.com

Patagonia Ultra Lightweight Merino Run Anklet Socks Uncushioned for a minimal, natural feel, these socks will serve you as well on the road as on the trails. £14.00 | www.patagonia.com/eu

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Ron Hill Hilly Trail Anklets

These well-cushioned, durable socks are designed for frequent runners who want blister protection with comfort. £14.00 | lowealpine.co.uk

Ashmei Trail Running Sock – Mid (Unisex) Excellent cushioning and thermo regulating, meaning your feet stay cool when it’s warm and warm when it’s cold. The best bit? Bacteria cannot build up on natural yarn, meaning these socks won’t smell after even the longest run. £15.00 | ashmei.com

2XU Men’s X-Form Active Race Compression Sock A higher price tag justified by everything that’s packed into these socks: compression technology to conserve energy and aid recovery, graduated compression of the blood vessels for more efficient blood delivery, anti-odour antibacterial properties and a UPF of 50+. £30.00 | cotswoldoutdoor.com

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MUSIC TO YOUR EARS

FREE

BLUETOOTH

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BACKPACKS MAKE SURE ALL YOUR RUNNING ESSENTIALS ARE SAFE AND SECURE WITH ONE OF THESE TRAIL-TOUGH PACKS

Berghaus Vapour 32 Also available in 20 and 15-litre options, the 32-litre model is ideal for multi-day trips, and features a compression system, externally accessible reservoir pocket and speed-access bottle pocket at the base. £70.00 | berghaus.com

Vaude Trail Light 12L Backpack An ultra-lightweight pack for the absolute essentials, which means you get one main compartment plus a smaller front pocket, without any secure zippered section. £34.99 | evanscycles.com

Patagonia Yerba Pack 22L Backpack A single-compartment daypack with a padded laptop sleeve, self-fabric back panel, air-flow mesh shoulder straps and an exterior stuff pocket; holds most 15-inch laptops. £50.00 | patagonia.com/eu

TrangoWorld – TX10 Lightweight and water-resistant, with comfort assured thanks to ergonomic adjustment in the back and shoulders. £44.94 | outdoorgb.com

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Scott TP20 As light as they come at just 160g, the ninelitre capacity means you won’t be able to pack the kitchen sink, but it’s perfect for a day when you don’t want to be weighed down unnecessarily. £70.00 | scott-sports.uk.com

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TRAIL GEAR Lowe Alpine Lightflite 14 running pack Removable padding gives you the option to go for an ultralightweight 270g or a still-light 350g with extra comfort.

Whichever way you run it, you’ll get a great-fitting pack with quick-access zip entry. £50.00 | lowealpine.co.uk

Inov-8 Race Elite 8 A minimalist and lightweight 8L pack, ideal for long trail races and training runs. It weighs just 255g, so it won’t slow you down. £50.00 | inov-8.com

Salomon XA 20 Rucksack Incorporating the highly breathable Lite Airvent system and shoulder straps, this light 20-litre backpack gives you great balance and comfort on short trail runs, where agility is your main aim. £50.00 | cotswoldoutdoor.com

Osprey Axis V18 Rucksack An 18L backpack that conforms to carry-on luggage size restrictions, its internal organisation system will ensure you can find what you need, when you need it. £45.00 | cotswoldoutdoor.com

Deuter Speedlite 10 Rucksack As compact and lightweight a daypack as you will find, with a tapered shape for better arm movement. £35.00 | cotswoldoutdoor.com

ASICS Lightweight Running Backpack A surprising amount of storage and a water bladder make this lightweight pack an ideal partner for long runs. £30.00 | asics.co.uk

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TECHNICAL TOPS

CHOOSE AN OUTER LAYER THAT WILL KEEP YOU COOL AND COMFORTABLE ON TRAIL RUNS OF ANY DISTANCE Mammut MTR 71 T-Shirt

Ron Hill Trail Zip Tee

Lightweight and breathable, preventing the build-up of heat and promoting temperature regulation. The fabric has an antibacterial treatment that helps reduce odour. This benefits from an athletic fit, thanks to the high elastane content in the fabric. £45.00 | mammut.ch

In addition to lightweight, breathable material with wicking properties, this top includes a reversed back zip security pocket, ideal for gels or an mp3 player, plus an elasticated loop for headphones. £32.00 | ronhill.com

North Face Better Than Naked S/S

Patagonia Men’s Long-Sleeved Fore Runner Shirt

North Face claims that the wicking, drying and ventilation on this top are so good that you won’t even need a shower after running in it, which is handy if you’re halfway up a mountain. £45.00 | ukthenorthface.com

For everyday training and running, the lightweight Fore Runner is made of fastdrying, highly breathable polyester fabric with UPF 30 sun protection. £45.00 | patagonia.com/eu

Brooks LS Equilibrium Breathable, antimicrobial and UPF 40+ – it’s everything you need. £30.00 (m)/£26.00 (w) | brooksrunning.co.uk

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Scott Crewstone Crew (men’s)/Scott Amadahy (men’s) Sleeveless (women’s) Seamless fabric and a tight fit make this odour-resistant top a good bet for a long day on the trails. £41.00 | scott-sports.uk.com

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TRAIL GEAR Salomon Exo S-Lab Zip Tee (men’s)/ Salomon Exo S-Lab Tank (women’s)

Gore Runwear Men’s Flash 2.0 Shirt/ Women’s Essential 2.0 Long Shirt

This tight-fitting zip tee provides postural support to your chest and upper body, for comfort on all terrain. £80.00 (m)/£70.00 (w) | salomon.com/uk

Slight insulation with a high collar, ventilation inserts and a short front zip make this ideal for cool and dry days. £50.00 | cotswoldoutdoor.com

Columbia Freeze Degree Short Sleeve Crew

2XU PWX Long-sleeved Top

Featuring cooling technology and advanced evaporation to eliminate sweat, ergonomic seaming to reduce chafing, anti-microbial properties to prevent odour and UPF 50 sun protection to protect your skin. £43.00 | columbiasportswear.co.uk

The material provides optimal flexibility and movement, combined with high-power compression to increase circulation to the upper body and core muscles, reducing soreness. It is also moisture wicking, antibacterial and provides UPF50+ sun protection. £65.00 | 2xushop.co.uk

Helly Hansen Pace 1/2 Zip LS With all-over wicking, this shirt draws heat and sweat away from your skin, allowing you to maintain optimum body temperature at all times. £50.00 | hellyhansen.com

Ashmei Men’s Short Sleeve Merino + Carbon Jersey Superfine merino wool regulates your body temperature to stay warm when it’s cold out and cool when it’s hot.

Thanks to the quality of the fabric, it won’t smell even if you don’t wash it after every run. £75.00 | ashmei.com

adidas adizero Short Sleeve Tee Featuring ventilation that channels air around your body, sweat-wicking fabric and it’s specially designed for an active fit and natural movement. £38.00 | adidas.co.uk

ASICS Fuji Short Sleeved Zip Top Ultra lightweight, breathable and quick drying, it also features a mesh panel in the back for better breathability when carrying a backpack. You also get storage pockets and UPF 50+. £40.00 | asics.co.uk

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EYEWEAR

OUR PICK OF THE STYLISH SHADES TO HELP YOU RUN IN THE SUMMER SUN Sunwise Waterloo GS Silver

Maui Jim Makaha sunglasses

Oakley Fives Squared Sunglasses

Available with three lens options for a variety of conditions and also available for prescription, they reduce glare while producing true, vivid colours. £132.00 | mauijim.com

Sculpturally integrated hinges and smooth contouring combined with stylish curvature ensure these glasses maximise protection against sun, wind and side impact. £75.00 | cotswoldoutdoor.com

Able to deal with strong sunlight and even fog, these protect the eyes while guaranteeing clear vision. The lenses adjust to varying light conditions and are extra wide to protect against light, wind, sand and flying objects. £73.99 |sunwise.co.uk

Nike MAX Transitions Outdoor Specifically engineered to brighten shadows, increase contrast and enhance the visual spectrum in natural environments, optimising vision for outdoor activities, even in varying light. £195.00 | nikevision.com

Julbo Dust (Zebra lens) A half-frame design ensures a snug fit on the face with grip nose and grip tech temples. A wide field of vision is combined with excellent venting, and the lenses get darker or lighter depending on light intensity. Non-shatter lens material reduces the risk of injury during falls. £95.00 | lyon.co.uk

Bloc Scorpion Sunglasses The soft temples hug the contours of the head enhancing comfort and performance, while tough frames ensure durability. £40.00 | cotswoldoutdoor.com

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Silhouette Cosmopolitan (men)/ Silhouette New Horizon (women) Lightweight and stable, you’ll quickly forget you are wearing these on a sun-soaked run. 100 per cent UV protection and SPF equivalent of 60-70 means it’s safe to do exactly that. £220.00 | silhouette.com

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TRAIL GEAR

EXTRAS

MAKE SURE YOU’VE GOT THE ADD-ONS YOU NEED FOR YOUR NEXT RUN Ashmei Merino Beanie Made from a mix of luxury performance merino wool and fast wicking stretch fibres, this running beanie offers added warmth in cold running conditions. £25.00 | ashmei.com

Sealskinz Waterproof cap Totally waterproof, windproof and breathable, with a stiff peak to keep rain and/or sun out of your eyes. £24.95 | sealskinz.com

Ultimate Performance Skin Shield Creates a roll-on barrier between your skin and your kit to prevent rubbing, chafing and blisters. £7.99 | ultimate-performance.co.uk

High UV Protection BUFF Moisture-wicking, quick drying and thermoregulating, this buff is low maintenance and durable. It is machine washable, non-iron and won’t lose elasticity or colour. £14.00 | kitshack.com

Ron Hill Lite Glove Lightweight, fast wicking and fast drying, this glove will keep your hands warm in cool conditions, without becoming overly moist. £10.00 | ronhill.com

Polar Buff Reversible Made of 100 per cent microfibre polyester, this versatile buff is soft, breathable and seamless. It offers thermal protection from cold and wind, as well as moisture wicking and quickdrying technology for when things get wet. £25.00 | cotswoldoutdoor.com

ASICS Fuji Armwarmer Specially designed to keep you comfortable and dry with the moisture wicking fabric. Keep in place with a secure biceps band and avoid pressure and irritation with flatlock stitching. £18.00 | asics.co.uk

Lowe Alpine Lightflite Hydro beltpack

Extremities Sticky Powerstretch Glove Roll tip fingers provide greater dexterity and the double layer cuff is comfortable and warm.

A Silicon print across the palm and fingers adds long-lived grip. £28.00 | cotswoldoutdoor.com

The four-litre design features a bottle housed centrally in the most stable position, flanked by two generous main compartment pockets and two external mesh stash pockets. There’s a padded, wicking back and load compression is achieved by cinching the bottle-retaining cord. £22.00 | amazon.co.uk

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STAY IN TOUCH!

DON’T WAIT ANOTHER MONTH TO GET YOUR WOMEN’S RUNNING FIX! VISIT OUR WEBSITE FOR LOADS MORE HINTS AND TIPS TO KEEP YOU FIT, HEALTHY AND MOTIVATED TO RUN!

Go online and find…

• Free training plans for all abilities and distances • Workouts to keep you strong for running • Delicious healthy recipes • Gear reviews • Regular blogs

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JACKETS

STAY WARM AND DRY IN THE TOUGHEST OF CONDITIONS WITH THESE LIGHTWEIGHT TRAIL-RUNNING JACKETS

Berghaus Vapour Storm Jacket Waterproof and breathable, with vents that promote circulation of air in even the wettest conditions. £230.00 | berghaus.com

Patagonia Men’s Houdini Jacket Proven protection from the elements without bulk, the lightweight and weatherresistant Houdini Jacket is a great trail running windbreaker jacket that disappears into its own pocket when not in use. £85.00 | patagonia.com

Gore Runwear Mythos GORE-TEX Jacket (men’s)/Gore Runwear Essential GORE-TEX Jacket (women’s) Fully equipped, waterproof and extremely breathable, GORE-TEX Active running jacket with a slim fit, high-vis colours and reflectors for better visibility in poor light. £219.99 (m) / £169.99 (w) | cotswoldoutdoor.com

Scott Helium jacket green (men’s)/ Women’s Shadow Jacket raspberry pink (women’s) Fully adjustable and offering a great combination of warmth and breathability. £75.00 (m) /£70.00 (w) | scott-sports.com

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Salomon S-Lab Light Jacket This simple, super light wind jacket packs into the palm of your hand and is ideal when weight is at an absolute premium. £90.00 | salomon.com

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TRAIL GEAR Columbia Trail Drier Windbreaker Jacket (men’s)/ Women’s Tech Attack II Shell

Helly Hansen Speed Jacket Wind protective, with a breathable shell fabric and venting ports in the back, this jacket will keep you warm, but not too warm. 360 degree reflective details will ensure you’re safe and seen. £120.00 | hellyhansen.com

Advanced wicking and evaporation will keep you dry on the inside, while top-notch water repellency does the job on the outside. The men’s jacket packs into the chest pocket for compact storage when you’re not wearing it. £80.00 (m)/£160.00 (w) | columbia-sportswear.co.uk

ASICS Fuji Packable Jacket

North Face AK Stormy Trail Jacket

Water repellent and lightweight, the jacket packs conveniently into its own front pocket when not in use.

Reflective inserts can be seen from 160 metres. £65.00 | asics.co.uk

A waterproof, breathable, hooded running jacket for maximum protection in even the foulest weather. £160.00 | thenorthface.com/eu

Inov-8 Race Elite Thermoshell

Ron Hill Trail Tempest Jacket Fully waterproof and super lightweight, this jacket features adjustable cuffs and hems, as well as reflective graphics for low light conditions. £140.00 | ronhill.com

Combining warmth and breathability, this jacket can handle a variety of weather conditions. It comes with its own stuff sack for easy storage. £120.00 | inov-8.com

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GADGETS

Breo Zone The multifunctional digital display includes chronograph, a light, a date display, an alarm and a 15 lap memory.

The watch is also water resistant to 10ATM. £55.00 | breo.com

TRACK TRAINING AND RACE PERFORMANCE WITH THE TOP TRAIL TECH Soleus Fit 1.0 Simple and easy to use, allowing you to accurately track pace, speed and distance.

Night light mode and big, easy to see digits help you keep your eyes on the trail ahead. £99.00 | fitbrands.co.uk

Suunto Ambit HR GPS Watch A unique 3D compass that will guide you to your destination, while feedback from the heart rate monitor will ensure you are running at optimum effort and efficiency. £400.00 | suunto.co.uk

Garmin Forerunner 210 Heart Rate Monitor Polar RC3 GPS HR With an integrated GPS, this watch provides all the feedback you need to check and improve your fitness, speed and efficiency. £249.50 | polar.co.uk

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Simple to use and with a full range of detailed feedback, the Garmin can even be linked to various pieces of gym equipment for measurements when training indoors. £180.00 | cotswoldoutdoor.com

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HEAD TORCHES

HIT THE DARK TRAILS AND TRACKS WITHOUT EVER HITTING THE FLOOR WITH THESE GREAT BEAMS TO LIGHT UP YOUR RUNNING Silverpoint Hunter Head Torch A great value torch, the Hunter has the option of three white super bright LEDs or two red LEDs for night vision. And it’s weatherproof, too. £10.00 | cotswoldoutdoor.com

1W Red Eye Headtorch A super bright head torch with an optional red light feature that can preserve night vision once the eye has adapted to the darkness, with an adjustable headband and head pivots for different angles. £15.00 | vango.co.uk

Petzl e+LITE Perfect as an ultra-compact emergency or back-up headtorch, the tiny e+LITE can be left in your rucksack all year round. Features two brightness levels as well as red and white strobe modes, is waterproof to -1m, and weighs just 26g. Lasts up to 70 hours on a single lithium battery, with a shelf life of up to ten years. £25.00 | lyon.co.uk

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TRAIL GEAR

Petzl NAO head torch Automatically adjusts to the conditions to give you the right level of light, which maximises battery efficiency while providing a maximum power output of 355 lumens. £135.00 | amazon.co.uk

Silva Ninox Head Torch A great combination of floodlight and a longer range spot/searchlight, in a lightweight torch that’s easy to use, even wearing gloves. Three AAA batteries will provide 30 hours of light, even on the strongest mode; switching down can yield up to 90 hours. £45.00 | cotswoldoutdoor.com

Hope Vision R4 LED VISION – All Sports Four LEDs provide an impressive 1,000 lumens of crisp, white light, with six power levels to choose from. A battery life of up to 50 hours means your legs will probably give up before your torch does. £264.00 | cotswoldoutdoor.com

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136 | KNOW YOUR CARBS 138 | HEALTHY RECIPES 144 | HYDRATION KNOW-HOW 146 | GO FASTER FOOD

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ENERGY SOURCE

CONFUSED ABOUT CARBS? NOT SURE WHAT TO EAT, OR HOW MUCH? HERE’S OUR GUIDE TO HELP YOU MAKE THE RIGHT CHOICE FOR YOUR TRAINING NEEDS

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unners are notoriously focused on eating carbs – often at the expense of other macronutrients such as protein and fat. While it’s true that you do need carbs to power your running, the type you choose, timing and quality are just as important as quantity if you want to fuel your runs more effectively.

WHY YOU NEED IT You need carbohydrate to maintain your blood glucose levels and replace muscle glycogen lost during training.

Keeping your blood sugar level balanced is also essential for reducing the effects of the stress hormone cortisol. In fact, balancing the stress response to high-intensity exercise is a central strategy if you’re to ensure adequate recovery and see your performance improve.

Glucose from carbohydrate is stored in limited amounts in your muscles and liver as glycogen and it is this glycogen reserve that could potentially limit the length of your run and the intensity of your performance. This means you should aim to get a regular supply of carbohydrate throughout the day and after any form of exercise.

should typically choose higher GI, and lower-fibre options before a run (such as a banana, yogurt or fruit smoothie) and consume slow-release low-GI carbohydrates (such as vegetables, wholegrains, beans and pulses) as your main meal of the day or as a post-run snack. Slow-release low-GI carbs will keep you fuelled for longer and will also prevent the production of excess insulin, which can disrupt energy levels and lead to weight gain.

ESSENTIAL ENERGY Many runners overlook vegetables as a useful carbohydrate source.

They are also packed with antioxidants to protect against freeradical damage, as well as B vitamins and magnesium, which are essential for energy production. They are also easy to digest and, reassuringly, won’t cause an unhealthy spike in insulin.

Conversely, many people are finding grains more difficult to digest and tolerate – often resulting in stomach pains and digestive problems. So experiment to find out what suits you but focus on nutritional value and avoid options made with refined sugar, which disrupts blood glucose levels.

STRIKE A BALANCE

TIME SENSITIVE

Carbohydrates are found in a wide range of foods, including fruits, vegetables, wholegrains, beans, pulses and some dairy products.

Some of these foods release carbs faster than others. They tend to have a high glycaemic index (GI). You

When you eat your carbs is just as important as what you eat. Since more complex carbohydrates – such as wholegrains, oats, beans and pulses – will sit in your gut and take longer to digest, these low-GI options are best eaten several hours after

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you’ve been for a run to top up your glycogen stores and promote recovery before your next training session. Without sufficient refuelling, your cortisol levels can also rise, which can lead to the breakdown of lean muscle mass and inhibit repair of muscle tissue.

PRE-RUN BOOST An hour before your run, stick to medium- and high-GI foods that are easy to digest and quick to absorb.

You could try a small banana, a small serving of pineapple, a peeled apple, a small sweet potato, a melon or some dried fruit.

POST-RUN RECOVERY Aim to eat 20-30g of easy-to-digest high-GI carbohydrate with some protein within 30 to 45 minutes of your run. This could be fruit (for example, a cup of berries) in a protein shake. This will help to quickly restore glycogen levels and support recovery.

If you’ve been running for more than an hour, aim to follow this postrun snack with a meal an hour or two later that combines protein (chicken, fish or eggs) and liberal quantities of starchy vegetables such as carrots, parsnips, squash, potatoes and sweet potatoes.

You may also need several snacks throughout the day to keep your carbohydrate levels topped up. A couple of oatcakes, a fruit smoothie or a cereal bar are all good options.

Aim to combine carbohydrates with protein, as this will support muscle

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NUTRITION

KNOW YOUR CARBS Confused about what to eat for energy? Find out what you need right here‌

repair and help to stabilise your blood sugar levels.

DAILY NEEDS The amount of carbohydrate you need to consume will depend on how often you’re training. You should aim to get around 50 per cent of your daily calories from carbs. Check out the suggestions in the table below, but remember that everyone is different.

Aim to fill half of your plate with vegetables, and include a serving of grains or potato, as well as some protein to help reduce insulin spikes.

If you are running for three to five hours each week, your daily intake should be roughly 4-5g per kg of body weight. So if you weigh nine stone (57kg), you would need to consume around 228g-285g of carbs every day.

You could easily achieve this by

eating a bowl of porridge with raisins for breakfast, a banana with yogurt before training, followed by a chocolate milkshake or a fruit protein shake after training. Then eat a baked potato with plenty of vegetables as part of a meal later in the day, together with a couple of snacks such as fruit or a cereal bar.

Follow these guidelines and your energy levels should improve.

HOURS OF TRAINING 3-5 per week 5-7 per week 1-2 hours per day 2-4 hours per day 4+ hours per day

1 apple

15g

1 banana, medium

25g

140g blueberries

21g

200g baked potato

40g

Slice wholemeal bread

23g

160g cooked brown rice

42g

2 oatcakes

9g

100g muesli

60g

40g (dry) oat porridge

30g

230g plain yogurt

17g

1 regular bagel

50g

1 cereal bar

15g

250ml orange juice

25g

500ml sports drink

30g

1 rice cake

7g

100g cooked broccoli

7g

100g cooked carrot

8g

100ml chocolate milkshake

21g

Small box of raisins (35g)

34g

CARBOHYDRATE NEEDS

Grams per kilogram of body weight, per day

4-5g 5-6g 6-7g 7-8g 8-10g

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NUTRITION

FOOD GUIDELINES (PER SERVING) CALORIES: 933 CARBS: 51G FAT: 55G PROTEIN: 46G

SPICE ROUTE TASTY AND HEARTY, THIS COCONUT BEEF MADRAS WILL BOOST YOUR IMMUNE SYSTEM

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taying healthy and being able to train hard is a top priority for runners but it can be difficult balancing foods that taste good with those that are good for you. This recipe contains some of the most researched immunity-enhancing ingredients.

The beef here provides amino acids to fuel muscular recovery, and a good serving of the ever-popular creatine, which facilitates increased strength as well as extra fuel for intense sessions. The onions improve the activity of enzymes that work to reduce oxidative stress. Garlic is the world’s most well known immunity-

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enhancing ingredient and that’s coupled with ginger, a powerful antiinflammatory that helps to reduce recovery times. Cinnamon is known to help modulate bloodglucose levels, while the chillies contain capsaicin, which boosts heat production in the body, burning extra calories.

The last ingredient is coconut milk, which is full of MCTs (medium-chain triglycerides), providing readily available energy, as well as a large dose of fibre (for gastrointestinal health), iron (for blood health) and phosphorous (for strong bones).

INGREDIENTS (serves 4) 3 tbsps extra virgin olive oil or coconut oil 750g lean beef, cubed 1 large onion, sliced 3 garlic cloves, sliced 5cm piece of ginger 4 tbsps madras curry paste 400ml coconut milk 2 small cinnamon sticks 2 chillies, sliced lengthways Sea salt 300g wholegrain basmati rice INSTRUCTIONS 1 | Heat 1-2 tbsps of oil in a pan and brown the beef.

Set aside.

2 | Heat the rest of the oil.

Add onions, garlic and

ginger and fry until soft and brown (low heat,15-20 mins).

3 | Transfer to a food processor/blender and blend until smooth.

4 | Return to pan and add curry paste, coconut milk, cinnamon, salt, chillies and beef.

5 | Heat through and simmer for 2.5 hours.

6 | Remove cinnamon sticks.

7 | Serve with basmati rice and some crusty wholegrain bread.

ALTERNATIVE METHOD 1 | Follow steps 1-4 as above.

2 | Place all ingredients in a slow cooker on low for 6-8 hours or high for 3-4 hours.

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NUTRITION

JUST DESSERT

FOOD GUIDELINES (PER CAKE) CALORIES: 541 CARBS: 16G FAT: 29G PROTEIN: 54G

ROUND OFF A HARD DAY ON THE TRAILS WITH A TREAT THAT WILL TASTE GREAT AND HELP THOSE ACHING LIMBS

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ollowing a strict food regime can yield excellent results, but can also become tedious, even for the most serious of runners. This treat is perfect for when you’re craving something naughty, but don’t want to blow all your hard work. It’s a pudding that packs a massive protein punch, which is important for muscular as well as immunological recovery. The cocoa has a positive effect on cardiovascular health and tastes great, too. The eggs provide essential minerals, fat-soluble vitamins and the omega fatty acids Docosahexaenoic acid and Arachidonic acid, which are important for hormonal and brain health, and muscle function.

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INGREDIENTS (serves 1-2) 4 tbsps chocolateflavoured whey protein 2 tbsps cocoa 4 large egg whites (use whole eggs if you want an extra-thick, creamy dessert) 2 tbsps unsweetened apple sauce 1 packet Stevia sweetener Crème fraiche or full-fat Greek yogurt.

INSTRUCTIONS 1 | Preheat oven to 180ºF. 2 | Combine all ingredients and mix well.

3 | Place in oven-safe ramekins.

4 | Place ramekins in oven for approx. 10 minutes.

5 | Remove, let cool slightly and serve with 1 tbsp crème fraiche or Greek yogurt (the pudding should be just cooked on the outside and nicely gooey in the middle).

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NUTRITION

SUPER BOWL

WELCOME TO IMMUNITY IN A BOWL – CHICKEN, MUSHROOM AND GARLIC SOUP

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f you want a natural way to boost your immunity or reduce inflammation, the ingredients in this recipe will do the trick.

Garlic is one of the most researched foodstuffs in history. Its active components have long been known to act as a natural antibiotic, helping to ward off bacterial, fungal and viral infections. Garlic also stimulates the cells of the immune system, helping you to stay healthy and endure long training sessions.

The chicken contains amino acids, which also are needed for optimum immunesystem function, as well as muscular performance and recovery. The vegetables provide important vitamins and minerals, with the parsley providing, gram for gram, more calcium than milk. As well as promoting good bone health, calcium is required for efficient muscle contractions during exercise.

INGREDIENTS 250g chicken 3 tsp olive oil 1/2 tsp sea salt 2 cloves fresh garlic, chopped Fresh parsley and thyme or favourite mixed herb mix Mushrooms 1 chicken stock cube Fresh mixed vegetables INSTRUCTIONS 1 | Dissolve stock cube in one litre of boiled water.

2 | Pour stock into saucepan with vegetables, mushrooms and chopped garlic.

3 | Drizzle chicken with olive oil and roast in oven until nearly cooked.

4 | Add sliced chicken to pan with stock, vegetables, mushrooms and garlic.

5 | Add mixed herbs of choice.

6 | Bring to boil then simmer on a low heat for approx. 20 mins.

FOOD GUIDELINES CALORIES: 541 CARBS: 16G FAT: 29G PROTEIN: 54G

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NUTRITION

FOOD GUIDELINES CALORIES: 814 CARBS: 116G FAT: 24G PROTEIN: 44G

PASTA PICK-ME UP

A POST-RACE MEAL THAT AIDS RECOVERY AND IS PACKED WITH ANTIOXIDANTS TO BOOST YOUR IMMUNE SYSTEM

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his high-carbohydrate, moderate-protein recovery meal should, ideally, be consumed within a couple of hours of finishing training. This way the high-glucose/glycaemic load of the meal is better dealt with. Because you drain off some of the fat, it can be digested relatively quickly, which is another plus.

The body is much more efficient at taking carbohydrates and other

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nutrients into the muscle soon after exercise. This meal provides a good range of antioxidants, vitamins and minerals from a wide variety of sources. The iron and zinc in the meat are vital for red blood cell and hormone production; while the vitamin C, lycopene and other antioxidants from the apple, tomatoes, garlic and red peppers aid the recovery process and can boost the immune system.

INGREDIENTS 150g beef mince 40g onions (chopped) 1/2 apple (very finely chopped) 200g chopped tinned tomatoes 100g basmati rice 50g red pepper (chopped) 50g mushrooms (chopped) 1 small clove of garlic (crushed) Herbs: Italian seasoning and fresh basil Spices: paprika and a dash of ground nutmeg Pinch of salt

INSTRUCTIONS 1 | Place beef in a frying pan and cook on a high heat.

2 | After about five minutes, depending on your beef, you may notice a great deal of liquid fat. Remove this if you wish.

3 | Add onion, garlic, apple and tinned tomatoes to your mince and turn down the heat.

4 | Wash your rice in a sieve, add to the saucepan with salt and boil according to cooking instructions.

5 | Add peppers, mushrooms, herbs and spices to mince and stir.

Cook until the rice is ready.

Then serve.

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T ICK TOCK I T ’S T I M E .

It’s time to put races on the calendar.

Time to tear down your ego and build up your base.

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Time to run doubt into the ground.

Time to go because one second standing still is a second you’re behind.

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NUTRITION

WATER SHORTAGE

YOU KNOW YOU NEED TO STAY HYDRATED TO BOOST PERFORMANCE, BUT IF YOU’RE RUNNING IN THE HEAT, HOW MUCH DO YOU REALLY NEED?

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f you want to run your best this summer, make sure you pay attention to your fluid intake. Being more than two per cent dehydrated in warm environments causes a decline in performance.

During running, water and electrolytes (calcium, potassium, magnesium and sodium) are lost when you sweat. While this is influenced by a range of factors, such as weather, individual sweat rates, running intensity and efficiency, on average runners can expect average sweat rates of one to two-and-a-half litres per hour. Dehydration causes your blood volume to drop, which lowers your body’s ability to transfer heat and forces your heart to beat faster, making it difficult for your body to meet aerobic demands.

To perform at your best, it’s recommended that you start a run in a hydrated state and stay less than two per cent dehydrated. One of the easiest ways to monitor your hydration status is by checking your bodyweight on a daily basis and weighing yourself before and after long runs. You should never gain weight after a run.

Another way is to pay attention to the colour and frequency of your urine. It should be a pale straw or pale yellow colour.

ARE YOU DRINKING TOO MUCH? Over hydrating can actually be more dangerous than not drinking enough.

Hyponatremia occurs when your fluid intake exceeds your rate of fluid loss from sweating, which results in low blood-sodium levels. Symptoms include nausea, disorientation and muscle weakness. It can develop in fast runners who are sweating out sodium at such a rapid rate that water or a sports drink are not adequately replacing it.

It can also occur in runners who are drinking more fluid than they are sweating, thereby diluting their blood sodium. This tends to be more of a problem for slow runners during long runs or races where they may stop at every water station yet are not necessarily needing or using the amount of fluid they are ingesting.

You can avoid the risk of hyponatremia by monitoring your fluid intake before, during and after runs and making use of electrolyte drinks which contain sodium and potassium, or adding hydration sports sachets to your water bottle. As a general guideline, in hot weather if you are running longer than 30 minutes, choose a sports drink that includes electrolytes.

One of the best guides to

maintaining an optimal hydration state is actually thirst! The concept of drinking according to thirst may seem too simple to be an accurate barometer of fluid needs. However, there is now increasing scientific evidence to support the notion that thirst is actually the ideal way to gauge hydration needs. To determine your own hydration needs, it is important to listen to your own body as quantities will vary, but here are some general guidelines:

PRE-RUN HYDRATION Aim to drink 400-500ml one to two hours before a run. If you’re short of time or run first thing in the morning, then try to consume 100-200ml 15 to 30 minutes before going out.

‘Over-hydrating can actually be more dangerous than not drinking enough’ DURING RUNS Depending on how long your run is and what the weather is like, you may need to take a water bottle with you.

Aim to drink 100-200ml every 20 minutes. As the stomach can only empty 800-1,000ml of fluid/hour, your own needs may be less than this.

One of the easiest ways is to set your watch to beep every 15 to 20 minutes to remind you to take a drink.

Drinking smaller amounts at regular intervals can help you absorb fluid more effectively without gastric upset.

POST RUN Weigh yourself and consume around one litre of hypotonic or isotonic drink for every 1kg total weight loss.

Look for a drink that contains around 50mmol sodium per litre, as well as potassium and magnesium.

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NUTRITION

FAST FUEL TORQ BAR FLAVOURS: Tangy Apricot,

Per serving (3 bloks)

Sundried Banana, Raspberry & Apple, Pineapple & Ginger, Organic Mango £32.88 for 24 (Organic Mango £34.50) Suitable for Vegans torqfitness.co.uk Volume 30g Carbohydrate 24g (of which sugars) 12g Calories 100kcal Caffeine 25mg

HIGH5 ENERGY BAR FLAVOURS: Wild Berry, Peanut, Coconut, Banana £29.75 for 25 highfive.co.uk

Volume 60g Carbohydrate 42g (of which sugars) 23g Calories 198 kcal

MULE BAR ENERGY BAR FLAVOURS: Mango Tango,

Summer Pudding, Strudel, Hunza Nut, Jimmy’s Choc Orange. £38.00 for 24 mulebar.com Volume 56g Carbohydrate 38g (of which sugars) 29g Calories 205 kcal

GO ENERGY BAR 65G FLAVOURS: Apple & Blackcurrant,

Cherry Vanilla, Chewy Banana, Chocolate & Orange £26.00 for 24 (or £1.20 each) scienceinsport.com

Volume 65g Carbohydrate 44g (of which sugars) 18g Calories 217 kcal Caffeine 141mg

CHIMPANZEE ALL-NATURAL ENERGY BAR

CLIF BAR SHOT BLOKS

FLAVOURS: Raisin & Walnut,

hour of activity, followed by water) FLAVOURS: Orange, Strawberry, Mountain Berry, Tropical Punch £36.00 for a box of 18 (endurance-fuel.com) clifbar.co.uk

Apricot, Dates & Chocolate £29.88 for 12 (or £2.49 each) www.amazon.co.uk

Volume 55g Carbohydrate 24g (of which sugars) 11.2g Calories 213 kcal

MAXIFUEL VIPERACTIVE

9BAR ORIGINAL

FLAVOURS: Apple and Cinnamon £15.99 for 12 bars maxifuel.com

FLAVOURS: Original, Peanut, Nutty, Pumpkin, Flax, Organic £10.80 for 16 (£12.80 for Organic) 9bar.com

Volume 55g Carbohydrate 36.6g (of which sugars) 18.4g Calories 201 kcal

146

STOCK YOUR BACKPACK WITH SOME BARS TO KEEP YOUR ENERGY STORES HIGH ON LONG OFF-ROAD RUNS

Volume 50g Carbohydrate 14.6g (of which sugars) 13.1g Calories 277 kcal

(Eat three to six during every

Volume 45g Carbohydrate 32.1g (of which sugars) 12.7g Calories 146 kcal Caffeine 141mg

KINETICA CRISP-PRO FLAVOUR: Apple and cinnamon

£29.99 for a box of 15 kineticasports.com

Volume 40g Carbohydrate 13.9g (of which sugars) 4.9g Calories 179 kcal

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