SHORT & SWEET: 20 OF THE BEST 5K AND 10K RACES WWW.WOMENSRUNNINGUK.CO.UK
FEEL FIT LOOK FAB
TOP TRAINING SESSIONS THAT REALLY WORK!
NEW RUNNER
12 tips to get you started today
IT’S YOUR TIME!
REAL LIFE
‘I’ve run 46 marathons – and I’m still going strong!’ Meet the inspirational 65-year-old
MARATHON TRAINING
How to get it right
Hello, sunshine!
Why running outside is good for your health
IMPROVE YOUR RUNNING One easy way to boost fitness
Get set for your first obstacle race!
6 BEST
BREAKFASTS Fuel those morning runs
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Editor’s note
Faster fitter female
No excuses when you’re inspired
FIND OUT MORE ABOUT THE WOMEN’S RUNNING 10K RACE SERIES EVENTS FOR 2014 AT WR10K.CO.UK
In this job, there’s always a good reason to go out and run. The readers who write to me on a daily basis with their amazing stories are ordinary people who inspire me all the time. When I have a bad day, feel tired, think I’m coming down with something and use all of these excuses as a reason to skip a run, I open my inbox and find an email from someone who has overcome adversity by running. Quite often, I receive emails from women who have beaten life-threatening illnesses and gone on to complete marathon after marathon, or readers who have overcome depression or tragic life events and used running as their survival tool. I find it amazing and inspiring that so many women have such inner strength. If you’ve been running for a while now, think about who you can inspire to take up running and change their life for the better. In this issue, we meet an amazing lady, Penny, who took up running later in life and has since completed 43 marathons. What’s more, she’s getting fitter and faster. Who said that getting older means you gets slower? See page 22. If you want to challenge yourself to get fitter or try something new, find out how you can get in shape for an obstacle race on page 38. If you’ve been injured and are nervous about starting up again, find out how to return to running safely, on page 42. If you’re gearing up for your spring marathon, find out how to avoid common training mistakes that many runners often make on page 30. Or, if you prefer a shorter distance, read our rundown of the best 5K and 10K races on page 34, and you may just find your next challenge. Speaking of which, if you’d like to run a 10K this summer, sign up for the Women’s Running 10K Race Series. We’ve got ten events in ten different locations nationwide. Visit wr10k.co.uk or see page 20. Keep in touch on our Facebook page or Tweet me anytime.
2012 {AUGUST {APRIL 2014 }} Editor-in-Chief Christina Macdonald chris.macdonald@wildbunchmedia.co.uk Tel: 020 8996 5135
Chief Sub Editor Claire Chamberlain
claire.chamberlain@wildbunchmedia.co.uk
Freelance Sub Editor John Carroll Art Director Xavier Robleda artdirector@wildbunchmedia.co.uk
Online Editor Carys Matthews
carys.matthews@wildbunchmedia.co.uk Tel: 020 8996 5056
Social Media Intern Katy Roberts katy.roberts@wildbunchmedia.co.uk
Fitness Editor Anne-Marie Lategan editorial@womensrunninguk.co.uk
Contributing Editor Lisa Jackson
editorial@womensrunninguk.co.uk
Coaching Editor Phoebe Thomas
editorial@womensrunninguk.co.uk
Commercial Director Allan Pattison allan.pattison@wildbunchmedia.co.uk Tel: 020 8996 5058
Senior Advertising Sales Executive Rhiannon Matthews
rhiannon.matthews@wildbunchmedia.co.uk Tel: 020 8996 5090
Advertising Sales Executive Fionnuala Collins f.collins@wildbunchmedia.co.uk Tel: 020 8996 5104
Classified Sales Executive Archie Woodward
archie.woodward@wildbunchmedia.co.uk Tel: 020 8996 5113
Circulation Manager Helen Knight helen.knight@wildbunchmedia.co.uk
Marketing Assistant Paul Clayton paul.clayton@wildbunchmedia.co.uk
Christina Macdonald Editor-in-Chief
Director Nick Troop
nick.troop@wildbunchmedia.co.uk
Director Kevin McCormick
kevin.mccormick@wildbunchmedia.co.uk
Contributors
Follow me on Twitter @ChrisWRmag
Like us on facebook facebook.com/womensrunningmagazineuk
T H I S M O N T H , W E A S K E D O U R C O N T R I B U TO R S … Muddy obstacle races… great fun or just too muddy? ‘The appeal of mud runs depends on whether they’re accompanied by freezing weather - I won’t be entering a mud run where organisers have to break the ice on the water obstacles any time soon. But I enjoyed Hellrunner!’ Lisa Jackson
‘I’ve never done an obstacle race, but I do love muddy trail races. I did the Grand Union Canal Half last November and loved every muddy minute! There’s something extremely liberating and enjoyable about splashing through muddy puddles!’ Carys Matthews
‘Getting wet and muddy somehow makes you feel more satisfied, but I hate trying to get my trainers clean and discovering that bit of mud I missed behind my ear.’ Juliet McGrattan
Music & movement What the Women’s Running team is running to this month… Claire Chamberlain, Sub Editor – Riptide, Vance Joy Christina Macdonald, Editor-in-Chief – Time To Burn (Club Mix), Storm Carys Matthews, Online Editor – One Day, Sharon Van Etten Rhiannon Matthews, Senior Sales Executive – Where Love Lives, Alison Limerick
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April 2014 www.womensrunninguk.co.uk
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NEXT ISSUE ON SALE 27 MARCH 2014
Jeff Archer, Lara Dunn, Lily Dyu, Jill Eckersley, Liz Hollis, Nell McAndrew, Juliet McGrattan, Jo Scott-Dalgleish, Katherine Selby, Hazel Sillver, Ben Walsh
Published by
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Marketforce UK Ltd, Blue Fin Building, 110 Southwark Street, London SE1 0SU Tel 020 3148 3300 To advertise call 020 8996 5058 To subscribe call 0844 245 6918 Website: www.womensrunninguk.co.uk No part of this magazine may be copied, reproduced or stored in a retrieval system without prior written consent of the publisher. © Wild Bunch Media Ltd 2014. Women’s Running is a UK publication, published by Wild Bunch Media Ltd, and is not associated with any other women’s running magazines. The UK standard annual subscription rate is £27.97 for one year The Europe standard annual subscription rate is £50 for one year The Rest of World standard annual subscription rate is £80 for one year ISSN 2042-0242
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MEET THE
EXPERTS
THE WOMEN’S RUNNING EXPERT PANEL HAS A WEALTH OF KNOWLEDGE AND EXPERIENCE TO HELP YOU GET THE MOST FROM YOUR RUNNING
JEFF ARCHER is director of The Tonic, a fitness and wellbeing consultancy that teaches people to live healthily. He’s a regular participant in half marathons and the odd marathon, and is the author of two books, Teach Yourself Fitness and Teach Yourself Life Coach. For more details, visit www.the-tonic.com.
CHRISTINE BAILEY is a qualified nutritionist. She’s also a professional chef, food and health consultant, and journalist. Christine advises runners, cyclists and sports clubs on nutrition and performance, and is the author of The Intelligent Way To Lose Weight. Visit www.advance nutrition.co.uk to find out more.
GEORGINA BURNETT is a keen long-distance runner, accredited life coach, NLP practitioner and qualified personal trainer. Georgina coaches the mental and physical side of fitness, giving you the motivation to get out for that early run! Tweet her @healthymistress or visit www.footprintcoaching.org.uk.
LISA JACKSON 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 40 marathons, two ultra marathons and five triathlons. Visit www.quiet-medicine.co.uk and www.adoreyourselfslim.com.
ANNE-MARIE LATEGAN has a BSc Hons in Human Movement Science & Rehabilitation. She specialises in functional training, body sculpting, and sports and orthopaedic rehabilitation. She loves long-distance running and has completed several ultra marathons, including a 120K race.
JULIET MCGRATTAN is a GP and keen runner, so she is the perfect person to answer your health-related running questions. She has been running for six years and has taken part in many races, including the Helly Hansen Beauty and the Beast in the WR team, the Cross Bay Half Marathon and Virgin Money London Marathon.
STUART MAILER initially trained as a sports therapist and gained his BSc (Hons) in Physiotherapy in 2005. He has an HN.Dip in Sports Therapy and a PG.Dip in Sports & Exercise Medicine. He is based at Kensington Physiotherapy & Sports Medicine. For more details visit www.kenphysio.com.
ANNE ROEBUCK Anne leads an elite team of physios, all of whom specialise anatomically. She combines her passion for sport and health by bringing physios with pro sport experience together under one roof. Her team has worked for UK Athletics, the English Institute of Sport and the RFU. www.physiotherapy-specialists.co.uk.
JO SCOTT-DALGLEISH is a nutritionist who works with runners, cyclists and triathletes to develop a personal nutrition plan that improves performance and maintains good health. Jo is a full member of the British Association for Applied Nutrition and Nutritional Therapy (BANT). Visit sportsnutritionist.co.uk.
PHOEBE THOMAS has a busy life! As well as acting, she’s a qualified running coach and Advanced Personal Trainer. Through her business, runningwithus, she coaches runners ranging from beginners to elites. A dedicated runner, Phoebe races a range of distances, from 5Ks to marathons. Visit www.runningwithus.com.
LIZ YELLING Liz is a two-time Olympic marathon runner and Commonwealth Games marathon medallist, with a marathon best of 2:28. She has also won the National Cross Country Championships four times. Liz, a mum of three, coaches runners of all levels. Visit www.yellingperformance.com.
BEN WALSH is a personal trainer, an NSCA Certified Strength and Conditioning Specialist and a CST Coach. He has completed a BSc (Hons) in Food Science, as well as a diploma in Nutritional Therapy. He has also competed in triathlons. For more info, visit www.cstsouthlondon.co.uk.
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WHERE TO BUY ASICS MOTION MUSCLE SUPPORT ASICS recommended Running Expert Club members Alton Sports Hampshire GU34 1EN, Surrey GU9 7TX & Hampshire SO50 5PP www.altonsports.co.uk Berkhamsted Sports Berkhamsted HP4 1AQ www.berkosports.co.uk Birmingham Runner Birmingham B90 3LP www.birminghamrunner.com Bourne Sports Stoke-on-Trent ST4 1DJ www.bournesports.com Greaves Sports Glasgow G1 3PW www.greavessports.com Running Bear Cheshire SK9 7JT www.runningbear.co.uk Running Form Burton Upon Trent DE14 1BX www.running-form.co.uk Natterjack Running Southport PR8 1EE, Liverpool L15 5AF, Liverpool L2 4SA www.natterjack.co.uk Tri Sports Hertfordshire SG6 3BE www.trisports.co.uk The Jog Shop Brighton BN2 1RJ www.jogshop.co.uk
For other ASICS recommended retailers in your local area, please visit www.asics.co.uk
BETTER YOUR BEST with myasics.co.uk
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CONTENTS APRIL 2014
GET RUNNING
20 RUN 10K WITH US!
Enter the WR 10K Race Series today!
GYM RUNNER
38 OVERCOMING OBSTACLES
54
INJURY-PROOF YOUR BODY Eight moves to strengthen up
Get fit for your adventure race
24 12 GOLDEN RULES FOR NEW RUNNERS 42 BOUNCING BACK FROM INJURY Follow these and enjoy every run
How to stay positive and get back on track
28
46 HIGH AND MIGHTY
30 MAKE NO MISTAKE
50 HELLO, SUNSHINE!
COACH’S CORNER WR coach Phoebe Thomas has the answers
Marathon blunders – and how to avoid them
34
Fell running for beginners
Get a much-needed natural light boost
TAKE FIVE (AND TEN!) This year’s top 20 5Ks and 10Ks
22
PERSONAL BEST
60 THE TWO TRAINING SESSIONS
60
YOU NEED TO DO It’s time to step it up a notch
30
62
WHILE YOU WERE SLEEPING Snooze your way to better fitness!
TRAIL ZONE 24 50
66 SWOT UP ON OFF-ROAD SKILLS The best trail courses, workshops and classes
70 HIMALAYAN HIGH → One woman’s adventure, racing around the world’s eighth-highest mountain
62 66 38
NUTRITION 54
76
76 RUNNERS, START YOUR ENGINES Join the breakfast club
78 SAVED BY THE GEL Fuel your runs on the go
80 NUTRITION: NEED TO KNOW Your food questions answered
THIS MONTH ON THE COVER Cover photo Eddie Macdonald Cover styling Kellie Daggett
Cover hair and make-up Bea Burton using Paul Mitchell Cover model Lisa Cook @ MOT Clothing Women’s Response Cup Tank Top, £30, adidas (www.adidas.com); Engineered Compression Bra (just seen), £35, Striders Edge (www.stridersedge.com); Run Lux Mod Short, £30, Saucony (www.saucony.co.uk)
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TEMPTING TREATS Our pick of top sumptuous snacks
April 2014 www.womensrunninguk.co.uk
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78 FUEL YOUR RUNS ON THE GO
REAL LIFE
22 CATCH ME IF YOU CAN!
The 65-year-old who’s racking up marathons – and getting faster!
84 PROJECT 26.2 UPDATE
It’s time to catch up with our recruits
90
THE GREAT DEBATE Fashion or function – what do you want from your kit?
106
‘RUNNING HAS BALANCED MY LIFE’ London 2012 rower Anna Watkins MBE on her new-found passion
SUBSCRIBE TODAY! 5 ISSUES FOR
JUST £5 PLUS FREE
EASY NUTRITION FOR RUNNERS
EVENTS
94 JUST DESERTS
REGULARS
04
Eilat’s Desert Run
EDITOR’S NOTE Find a role model
97
05 MEET THE EXPERTS
98
08 HEALTH BOOST
THE BUPA GREAT EDINBURGH RUN A look ahead at this great race! TURKISH DELIGHT The Istanbul Marathon
100 RACE LISTINGS
Find your next event right here
Istanbul, a race on two continents
The team behind this issue
The latest health and fitness findings
12
ON YOUR MIND Your news and views
14 MEDICAL NEED-TO-KNOW
Our resident running GP answers your questions
16
FOOD IN THE NEWS Nutrition fact or fiction? WORTH
£7.99 S E E PAG E 74 FO R D E TA I L S
18
EAT FOR ENERGY! Nell McAndrew urges us to eat well
19 TOP GEAR
Stride out in style this spring
www.womensrunninguk.co.uk April 2014
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HEALTH BOOST Bite-sized fitness facts
New runners do just fine in neutral “Foot pronation is not associated with increased injury risk in novice runners wearing a neutral shoe” is the title of a new study from Aarhus University in the Netherlands. But what it lacks in urgency it more than makes up in its ability to raise eyebrows in the running community. For the study, researchers followed 927 healthy novice runners for a year. Whatever their level of pronation, they all wore the same kind of neutral shoe. In that time, 252 suffered an injury and the study showed the risk of injury was the same for runners after the first 250K, irrespective of their pronation type. ‘Our findings suggest overpronating runners do not have a higher risk of injury than anyone else,’ says physiotherapist and PhD student Rasmus Nielsen, who led the study. The research was published in the British Journal Of Sports Medicine.
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MUSIC TO MAKE YOU GO FASTER Once again, science has come along to tell us where we’ve been going so wrong. Sports scientists at Brunel University in London have joined forces with music-streaming service Spotify to come up with the ultimate workout playlist. They studied more than 6.7 million compilations and used them to create the ideal list of tracks to keep you going. It features songs such as Roar by Katy Perry, Get Lucky by Daft Punk (ft. Pharrell Williams & Nile Rodgers) and Applause by Lady Gaga. But if Emeli Sandé or Michael Bublé do it for you, you should stick with them – though you may be running quite slowly…
ULTRA RUNNERS ULTRA HEALTHY People who run ultra marathons are healthier than the general population, according to the findings of a major US study. That may seem obvious, but people who run ultras often hear they’re asking for trouble and that the body wasn’t meant to take the kind of strain ultra running puts on it. But the Ultrarunners Longitudinal Tracking Study, from Stanford University School of Medicine and UC-Davis (both in California), which involved more than 1,200 ultra runners, shows study participants missed on average two days of work a year, compared with the national US average of four. And almost two thirds of their visits to a healthcare professional were for exercise-related injuries rather than chronic illness. Interestingly, injuries were most common among younger ultra runners.
The number of kilometres run on a treadmill in 24 hours by Hungarian Edit Bérces on 8-9 March 2004, a record that still stands.
There are 26 bones in one of your feet. There are also 33 joints, 107 ligaments, and 19 muscles and tendons. Do treat them well.
© THINKSTOCKPHOTOS.CO.UK / WORDS: JOHN CARROLL
April 2014 www.womensrunninguk.co.uk
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Official Race Sponsor Of The
SkechersPerformanceUK @SKXPerformance www.skechers.co.uk
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RUN 10K WITH US! 2014
OUR KIT PARTNER KALENJI
Our official kit partner is on hand to provide you with the perfect kit for your training and WR 10K race! Kalenji Kiprun is a complete range of performance running shoes and textiles developed specifically for running on the road. Designed with expected distance to the fore, the Kiprun range is perfectly suited for all female runners, particularly those looking for performance. We love the Kiprun Race T-shirt, £24.99, Kiprun 3/4 Tights, £24.99, and Kiprun MD Shoes, £59.99. To see Kalenji’s extensive range of women’s clothing, head to www.decathlon.co.uk and visit the running page.
Enter our Women’s Running 10K Race Series today
fter the success of last year’s Women’s Running 10K Race Series, we’re thrilled that our 10K events are back for a second year. And with ten events being held nationwide in 2014, there’s sure to be a race near you, so you can join in the fun! We’re looking forward to meeting more of you and running alongside you in 2014, so come along and say hello to the Women’s Running team, have fun running with friends and experience the achievement of completing a fun and friendly 10K.
A
NELL’S BACK! We’re delighted to announce that Nell McAndrew is returning as our Race Ambassador for a second year running. Despite having recently given birth to her beautiful baby daughter, she took part in our Nottingham 10K last year, coming fourth in a time of 44 minutes! ‘Women should sign up for the Women’s Running 10K Race Series because it’s a friendly event, so whatever your goal – whether you’re a first-timer or looking to set a new PB – everyone is welcome,’ says Nell. ‘Finishing the run is a real boost for confidence and self-esteem. You will feel proud of yourself – and so you should! Collecting a fab goody bag and a medal at the end is the icing on the cake.’ And, adds Nell, the atmosphere is relaxed and welcoming. All abilities can come along and take part, so you don’t need to worry about whether or not you are a fast runner.
‘Understandably, some women can feel a bit intimidated at the thought of racing with men, so the Women’s Running 10K Race Series is great for those who prefer a less competitive atmosphere.’ And it’s fun for all the family! ‘Even though this is a womenonly event, men don’t have to feel left out!’ Nell continues. ‘They can still be there to support you. It’s a family friendly environment, so the kids can have a good run around too. Having lots of people to cheer all the runners on makes the race even more special.’ WHAT YOU CAN EXPECT Each 10K race will offer you the chance to meet (and run with!) Women’s Running experts, take part in a group warm-up led by a fitness expert, pacers for all abilities to help you achieve your race goal, friendly staff on hand to answer any queries you may have on the day, a baggage area for your belongings while you run, a technical T-shirt for all finishers and a goody bag worth more than £30 featuring some great items. Ideal for beginners and more experienced runners – everyone’s welcome at these fun, friendly events. What’s more, if you sign up with a group of three or more friends, you’ll receive a discount on the entry fee! You can sign up today by visiting our website, wr10k.co.uk. Have fun training and we’ll see you on race day! © EDDIE MACDONALD
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April 2014 www.womensrunninguk.co.uk
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OUR OFFICIAL CHARITY PARTNER The need for Breakthrough Breast Cancer’s work has never been greater. Breast cancer is still the most common cancer in the UK, with 50,000 women and 400 men diagnosed every year. The disease kills 1,000 women every month, which is why Breakthrough Breast Cancer is committed to stopping women getting – and dying from – this disease. Breakthrough’s work is only possible due to the generosity of the public. The charity needs £20 million each year to continue its vital work to improve early diagnosis, develop new treatments and prevent all types of breast cancer. The money you raise by joining the Women’s Running 10K Race Series will help save lives. Gavin Gowlett, National Participation Executive at Breakthrough Breast Cancer, says, ‘We’re really excited to be the official charity partner for the Women’s Running 10K Race Series. Signing up to one of these 10K races is a great way to keep fit, have fun with your friends and help raise much-needed funds for our breast cancer research. One thousand women die every month from breast cancer in the UK and we are dedicated to stopping this from happening.’ Breast cancer can affect everyone. Mother of two and keen runner, Sandra Dale (right), who was fundraising for Breakthrough Breast Cancer in memory of her mum, who died from the disease, found a lump in her breast in 2010. She was diagnosed with stage 3 breast cancer and, since her diagnosis, has had a mastectomy, a hysterectomy and also had both ovaries removed. But she hasn’t stopped running and fundraising. Sandra says, ‘All I can do is focus on the here and now and that’s why I decided to start running again.’ Read Sandra’s full story in the next issue of Women’s Running.
‘Ideal for beginners and more experienced runners – everyone’s welcome at these fun, friendly events’
Sandra is determined to keep running
FIND A RACE NEAR YOU!
Pick a race from the list below and enter online today at www.wr10k.co.uk
OUR NUTRITION PARTNER 9BAR
9bar HQ believes in the benefits of eating well, keeping active and living life to the full. So it’s thrilled to be supporting the Women’s Running 10K Race Series as official nutrition partner, to help you fulfil these objectives, as well as make new friends and have lots of fun along the way. 9bar naturally contains essential fatty and amino acids, providing energy and cellular repair, while helping to protect against stress and inflammation, which is often experienced during long periods of training and competition. So, having a 9bar after the 10K will also help you with that much-needed muscle repair post-event and get you ready for your next adventure. For more information or to buy online, visit www.9bar.com
3 May London, River Lee Country Park 10 May Birmingham, Sutton Park 24 May Cardiff 21 June Southampton 5 July Milton Keynes 19 July Nottingham 26 July Liverpool 2 Aug Bristol 6 Sept Glasgow 27 Sept London, Finsbury Park
REAL RUNNERS
Here’s what last year’s runners thought of our 10K races! ‘Water stations were plenty and the marshals and Heart Bristol Radio were great – I especially enjoyed crossing the finish line with my little girl holding my hand. Thank you!’
‘What a fab race! It was so organised – I loved every minute of it. My pacer, Anne-Marie, was amazing and a pleasure to run with. My time was 58 minutes – well chuffed with that! I’m very happy.’
‘Fabulous race, lovely atmosphere and great organisation! Loved the medal design and the goody bag. Bring on the next one! Thank you.’
Sharon Chard, via Facebook (Bristol 10K)
Nicola Harper, via Facebook (Nottingham 10K)
Sarah Mortimer, via Facebook (London 10K)
‘A truly fabulous event – incredibly friendly staff and people.’ Eleanor Devivier, via Facebook (Bristol 10K)
ENTRIES NOW OPEN! Faster fitter female
VISIT WR10K.CO.UK www.womensrunninguk.co.uk April 2014
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beginners
01 HAVE A GOAL
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Knowing what your goal is and keeping it in mind is the best kind of motivation. Importantly, your goal should be yours and yours alone (your friend might have her sights set on a half marathon, but if this isn’t something that excites you, it’s not going to inspire you to train and may well leave you feeling so daunted you start skipping runs altogether). It should also be achievable, so you don’t lose heart, and not so far in the future that you lose sight of it. A great example of a new-runner goal is to enter a 5K race that’s roughly 12 weeks away (achievable? Tick. Realistic time frame? Tick). MOTIVATION
02 VISUALISE IT Lacking a little self-belief ? Before you head out for your run, close your eyes and picture yourself achieving your goal. See yourself running just that little bit further to the next lamppost, or imagine the crowds of people clapping and cheering as you cross the finish line of your first race. Your mind is a powerful tool, so think positive and believe in yourself.
GOLDEN
RULES FOR NEW RUNNERS
01 FOLLOW A PLAN
Finding a training plan that will build your running up slowly and progressively is key. The correct training plan for your ability will help to give you something to aim for each run, keep you on track and help prevent you doing too much too soon. Check out www.womensrunninguk.co.uk for some great beginner training plans. TRAINING
02 KEEP IT STEADY A common mistake made by new runners is to head out of the door brimming with enthusiasm and start running at full pelt. This will only result in you feeling out of breath and thoroughly disheartened within about 30 seconds. When you first start out, a slow jog is all that’s needed. Aim to run at a pace at which you could still hold a conversation. 03 BUILD UP GRADUALLY
03 TRY A MANTRA Struggling on a tough run? Repeating a mantra (a simple word or phrase) in your head can help keep you going. Simple options include, ‘Easy’ or ‘Breathe’, but choose whatever works for you. A mantra will help to focus your mind, steady your running rhythm and can also help to regulate your breathing – powerful and effective.
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Running is a wonderful way to get fit and healthy! Follow our 12 tips to help you make the most of every session
Trying to push yourself too far too soon will leave you feeling at best, discouraged, and at worst, injured. You may have heard of the ten per cent rule – you should never increase your weekly mileage by more than ten per cent. So, if you currently run five miles a week, the most you should increase to the following week is five and a half miles. It may sound like slow progress, but it will help prevent you having to take time out from running completely due to injury.
Words: Claire Chamberlain
April 2014 www.womensrunninguk.co.uk
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beginners
POST-RUN RECOVERY
01 DON’T STOP SUDDENLY
After a run, keep moving! If you stop suddenly, blood can pool in your legs, which can lead to feelings of dizziness or fainting. Your best bet is to cool down by slowing to a gentle jog for a few minutes, followed by five to ten minutes of walking. And then…
02 STRETCH
NUTRITION
01 FUEL UP PROPERLY
Even if weight loss is one of your running goals, you still need to eat well in order to fuel your runs. Remember, carbohydrate is your friend! To keep your energy levels high, ensure you eat lots of good-quality carbohydrates, such as porridge oats, wholemeal bread, potatoes, sweet potatoes, pasta and rice. You’ll probably need to eat some quick-release carbohydrate half an hour before your run, too – try a banana, a cereal bar or a handful of dried fruit.
02 ON-THE-GO FUEL Remember, you only need to take an isotonic sports drink or gel with you if you’re going to be out running for more than an hour. If this is the case, try out a few different brands to see which works well for you (never try a new gel on race day, as it might upset your tummy). For short runs of less than an hour, you don’t need to worry about these – water will suffice.
Yes, the often-neglected section of the runner’s repertoire! There has been much debate about how important it is to stretch, but the general consensus is that following a run and your cool down, you should stretch the major muscles in your legs to help prevent injury. Hold each stretch for at least 30 seconds, but ideally a minute. (Note that before a run, static stretches such as these aren’t beneficial – instead do some dynamic [moving] stretches, including leg swings, lunges and skipping.)
03 REST UP While it can be easy to get caught up in the excitement of starting a new running regime, remember rest days are very important. Aim to have at least two days off from running each week, to help your body recover and repair. Crucially, it is during these rest days that your body will adapt to the training you have been doing, helping you to get stronger.
03 POST-RUN REQUIREMENTS Aim to eat a snack containing both carbohydrate and protein within half an hour of finishing your run – this will help top up your depleted glycogen stores, giving you energy, and will help your body recover and repair. Good options include a glass of milk and a banana, yogurt topped with granola or a fruit-and-yogurt smoothie. Been for a long run? Aim to eat a larger balanced meal within a few hours of finishing. © THINKSTOCKPHOTOS.CO.UK
www.womensrunninguk.co.uk April 2014
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RRP ÂŁ69.99
Exclusively at
www.decathlon.co.uk
production.indd 1
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