START RUNNING TODAY WITH OUR STEP-BY-STEP PLAN! WWW.WOMENSRUNNINGUK.CO.UK
LOSE
WEIGHT
FAST! 4 BEST FAT-BURNING TRAINING SESSIONS
BEGINNER’S RUNNING GUIDE
START THE EASY WAY BEST SHOES FOR YOU FEEL FITTER FAST STAY MOTIVATED
YOUR NEXT
10 K
Enter the Women's Running Race Series! P22
EAT UP RUN WELL The cake that boosts recovery
P45
IT’S YOUR TIME!
‘How I balance running with family time’ NELL EXCLUSIVE
N EW Y E AR NEW GOALS
Make 2014 your best running year yet!
PROJECT
26.2
MEET THE WINNERS
Six new runners, six inspirational stories
TRAIL RACES How to train & what to expect
MARATHON NUTRITION
What to eat and when
FEBRUARY 2014 – £4.00
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CONTENTS FEBRUARY 2014
GET RUNNING
14 KEEP TIME
30 WOMEN DO IT THE LONG WAY
21 DITCH THE DIET MENTALITY
45 LET’S GO
Marathon training? Make sure you eat up
34 ’TIS THE SEASON TO SLIM DOWN
Why winter is weight-loss season
22 WR 10K RACE SERIES
38 HIIT IT
46 FEET FIRST
24 SPARTANS SUPREME
40 NEW BEGINNINGS
We review the adidas miCoach SmartRun and Garmin Forerunner 220
It’s back and it’s bigger
We catch up with our Spartan mums
28
PICK UP THE PACE Mix up your sessions to be a faster runner
44
WHERE TO START Top tips for newcomers
Are we better designed for endurance running than men?
High Intensity Interval Training: just try it
The perfect training plan for new runners
All you need to know about running shoes
56
COACH’S CORNER Phoebe Thomas answers your queries
What to expect when you start running
42
WHAT A PAIN! We look at beginner’s aches
20 28
GYM RUNNER 06
52 IT’S IN THE BALANCE Build body stability
40 86
22
PERSONAL BEST
68
58
REST AND RECOVERY Both are vital for runners
84 78
62
GOOD RUNNING The importance of technique
TRAIL ZONE
68
TRAIL TIME How to prepare to go off-road
THIS MONTH ON THE COVER
Cover photo Eddie Macdonald Cover styling Kellie Daggett Cover hair and make-up Eva Bogdalska Cover model Nell McAndrew Clothing Reebok top, model’s own; DoUnlimited Ladies Performance L/W Training Shorts in Black, £22.99 (www.dounlimited.com)
72
GO TO THE MOUNTAIN The best places to hit your peak
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CONTENTS FEBRUARY 2014
NUTRITION
REAL LIFE
SUBSCRIBE TODAY!
76 GO ON A BANANA BENDER Nature’s gift to runners
5 ISSUES FOR
78
BANANA AND NUT BREAD RECIPE Have a slice of pure energy
JUST £5
79 NUTRITION Q&A Ask our expert
PLUS FREE EASY NUTRITION FOR RUNNERS
82 PROJECT 26.2
Marathon training plans
84 MEAL TIME
What and when to eat while training
86
PROJECT 26.2 WINNERS Meet the six lucky women
92 THE GREAT DEBATE
WORTH
The ups and downs of running for weight loss
£7.99
EVENTS
S E E PAG E 6 4 FO R D E TA I L S
96
THE ROCK ’N’ ROLL VEGAS HALF WR editor Chris takes a gamble
REGULARS
6
100 THE AMSTERDAM
EDITOR’S NOTE Healthy New Year goals
MARATHON Lisa Jackson goes Dutch
7
MEET THE EXPERTS The team behind the magazine
8
HEALTH NEWS The latest in health and fitness
12
ON YOUR MIND Your news and views
16
MEDICAL NEED TO KNOW Our resident GP answers your health woes
18
© EDDIE MACDONALD
FOOD IN THE NEWS Fat’s the way to do it
20 ‘LISTEN VERY CAREFULLY’
Nell McAndrew on good advice… and bad
106
‘I’LL BE RUNNING 250 MILES IN SEVEN DAYS’ TV presenter Charlie Webster takes it easy
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Editor’s note
2014 {FEBRUARY {AUGUST 2012 }} Faster fitter female
Healthy New Year goals
FIND OUT MORE ABOUT THE WOMEN’S RUNNING 10K RACE SERIES EVENTS FOR 2014 AT WWW.WR10K.CO.UK
Editor-in-Chief Christina Macdonald chris.macdonald@wildbunchmedia.co.uk Tel: 020 8996 5135
Chief Sub Editor Claire Chamberlain
claire.chamberlain@wildbunchmedia.co.uk
Starting the New Year with a running goal in mind is the best way to get motivated and – hopefully – stay that way. Whether your New Year running goal means being able to run for five minutes without getting tired or getting a personal best in a spring marathon, we can help you achieve it. If you’re a new runner, you’ve come to the right place: our extensive beginner’s section, from page 40, features all the advice you need to get started, including what to expect as a new runner, a sensible training plan and how to choose the right shoes for you. If I could offer one piece of advice to new runners, it would be this: it can be a challenge at first, but it soon gets easier. Be patient and you will be surprised by how quickly your stamina will improve. We’ve had an exciting month in the office selecting and meeting our six determined marathon runners for Project 26.2. We will be guiding these women through their chosen spring marathons by providing them with state-of-the-art kit and training plans to suit their schedules. Find out who they are on page 86 and keep up to date with their progress and blogs by visiting our new website, marathon-training.co.uk. If you’re doing a marathon, you may be confused by what to eat and when. Find out how to get your training nutrition right on page 84 and, of course, you can find training plans for beginners and improvers on pages 82 and 83. Having a goal for 2014 is key to staying motivated, and what better way than to sign up for a race? This issue not only features the launch of our 2014 10K Race Series (see page 22), but you can also choose from over 1,500 races of any distance, courtesy of our free supplement, The Ultimate Race Guide. Keep it handy and you’ll find yourself planning your race calendar the easy way. Finally, if you needed further encouragement, research indicates that women are better designed for endurance running than men, so take heart with our feature on page 30 that explains why. Our next issue is on sale 30 January. See you then!
Christina Macdonald Editor-in-Chief Follow me on Twitter @ChrisWRmag
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
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
Director Nick Troop
nick.troop@wildbunchmedia.co.uk
Director Kevin McCormick
kevin.mccormick@wildbunchmedia.co.uk
Contributors
Jeff Archer, Christine Bailey, Peta Bee, Georgina Burnett, Tom Craggs, Jill Eckersley, Lisa Jackson, Nell McAndrew, Juliet McGrattan, Adrian Monti, Jo Scott-Dalgleish, Katherine Selby, Hazel Sillver, Ben Walsh
Published by
Wild Bunch Media Ltd 1st Floor, Gable House, 18-24 Turnham Green Terrace, London W4 1QP
Printed by
William Gibbons
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Our new Project 26.2 recruits were all smiles on photoshoot day! Introducing (from left) Claire Deritis, Shantha Dickinson, Adrienne Hall, Sam Buckley, Charlie Smith and Jill Gregory with editor Chris (centre)
What the Women’s Running team is running to this month… Claire Chamberlain, Chief Sub Editor – Formaldehyde, Editors Christina Macdonald, Editor-in-Chief – So What, Pink Carys Matthews, Online Editor – Wanderlust, Björk Rhiannon Matthews, Senior Sales Executive – Burn, Ellie Goulding
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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 2013. 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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Combined ABC Print and Digital Editions Circulation is 25,322
★★ AWARD-WINNING MAGAZINE ★★ Circulation Excellence By A Smaller Magazine (ACE Press Awards)
NEXT ISSUE ON SALE 30 JANUARY 2014
Consumer Magazine of the Year (PPA Independent Publisher Awards) Consumer Magazine of the Year (PPA Customer Direct Awards)
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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 A RCHER 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. Visit www.the-tonic.com.
JO SCOTTDA LG L EISH is a qualified nutritionist, based in London, who works with runners, cyclists and triathletes to develop a personal nutrition plan that helps improve performance while maintaining good health. Visit www. endurancesports nutritionist.co.uk.
CH R ISTIN E BAILEY is a qualified nutritionist. She is 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.advancenutrition. co.uk to find out more.
PE TA B E E is a journalist and qualified running coach, with degrees in sports science and nutrition. She writes a fitness column in The Times and is a regular contributor to the national press. She has also won the Medical Journalists’ Association’s Freelance Journalist of the Year 2012 award.
G E 0 RG I N A B U RN E T T is a keen long-distance runner, an 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.footprint coaching.org.uk.
JA M E S D U N N E is the founder of Kinetic Revolution, which offers running performance and rehabilitation services to athletes of all levels. Holding a BSc (Hons) in Sport Rehabilitation, James specialises in running biomechanical analysis and correctional running technique coaching.
LI SA JAC KSON 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 ultramarathons and five triathlons. Visit www.quiet-medicine. co.uk and www.adore yourselfslim.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 ultramarathons.
STUA RT M A I L E R 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. Visit www.kenphysio.com.
J U L I E T M CG RAT TA N PH O E B E T H O M AS is a GP and keen runner, has a busy life! As well so she is the perfect as acting, she’s a qualified person to answer your running coach and health-related running Advanced Personal Trainer. questions. She has been Through her business, running for five years runningwithus, she coaches and has taken part in runners ranging from numerous races, including beginners to elites. A the Helly Hansen Beauty dedicated runner, Phoebe and the Beast as part of races every distance, from the WR team and the 5Ks to marathons. Visit Cross Bay Half Marathon. www.runningwithus.com.
BE N WA L S H 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. Visit www. cstsouthlondon.co.uk
Running is thinking time for Christine
Spotlight on…
Christine Bailey CHRISTINE IS A QUALIFIED NUTRITIONAL CONSULTANT, AS WELL AS BEING A CHEF AND A JOURNALIST. ON PAGE 76, SHE EXTOLS THE MANY VIRTUES OF THE HUMBLE BANANA How often do you run? Around three times a week. I exercise every day, but I combine running with gym work. In the warmer months I am more likely to increase my runs, especially at the weekends. Why do you run? I love running – it’s time for myself, to think through any issues of the day and I enjoy being outdoors. I tend to run first thing in the morning, as I find it’s the best way to kick-start the day – it’s so invigorating. Where do you like to run? I generally run on paved and well-lit areas, as it is so dark on winter mornings. However, when I am on holiday I love running by the coast or on little country lanes.
Do you prefer to run alone or with friends? I like both, but generally I run on my own – it’s a great time to reflect and think things through. I have just started to run with one of my boys, which is such fun. I want to encourage him to enjoy running and it’s a great incentive for me, as I want to be healthy and fit enough to keep up with him when he gets faster. What’s your favourite race distance? I like half marathons and shorter distances, such as 10K. If you could run with anyone, dead or alive, who would it be and why? My dad. He got me into running in the first place and when I was a teenager we used to run together at weekends. What running goals do you have for 2014? I want to increase my speed, so I will be working on shorter, faster runs and strength work in the gym. I hope to enter some races with one of my boys to get him started, too.
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nutrition
BANANAS! Bananas are great fuel for runners – before and after exercise. Nutritionist Christine Bailey shows you how to make the most of this healthy and portable snack
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nutrition
ananas have long been a favourite source of energy for runners. They’re portable and packed with nutrients to help fuel your run and improve recovery. For a start, bananas are a great source of easy-to-digest carbohydrates – this makes them particularly useful for a fast energy boost. A medium-sized banana contains around 105 calories and 27g carbohydrates. Eating a banana before a run is a great way to provide additional fuel without digestive discomfort, and combining it with protein post-training will replenish your body’s carbohydrate stores to speed up recovery. Research conducted at Appalachian State University’s Human Performance Lab in the US found that performance during intense exercise was just as good when cyclists consumed bananas as it was when they consumed sports drinks. The study authors noted that bananas, unlike sports drinks, contain a wealth of other nutrients and antioxidants, making them potentially a better choice for athletes.
B
POTS OF POTASSIUM Bananas are particularly useful for runners because of their high potassium content. A medium-sized banana contains 422mg potassium, around 12 per cent of the Recommended Daily Amount. Potassium plays an essential role in muscle function, and deficiencies in this mineral can lead to cramping and discomfort. During exercise, potassium, along with other electrolytes such as sodium and magnesium, are lost through sweat, and prolonged periods of physical activity can significantly reduce your potassium levels. If you suffer with reflux or excess acid during exercise, bananas may provide additional benefits. Their calming effects on acid are well documented and they appear even to offer some protection against stomach ulcers. Substances in bananas have been shown to help activate the cells of the
stomach lining, so they produce a thicker protective mucus barrier against stomach acid. They also contain protease inhibitors, which help eliminate bacteria in the stomach that are a primary cause of stomach ulcers. MUCH TO ABSORB Bananas may also help your body absorb nutrients better. This is because they are a rich source of fructooligosaccharide, a prebiotic that provides food for the friendly bacteria in the gut. These probiotic bacteria are involved in the production of certain vitamins and digestive enzymes that boost the absorption of nutrients. When these prebiotic compounds are fermented by friendly bacteria, not only do numbers of probiotic bacteria increase, but so does the body’s ability to absorb calcium – an important mineral for bone health. Green bananas are rich in short-chain fatty acids (SCFAs) that help nourish
the cells in our gut lining, protecting it from the damage that can often arise after intensive exercise. If you struggle with premenstrual syndrome (PMS), bananas are a great choice. They’re rich in vitamin B6, which, several studies have shown, can help relieve PMS. This may be because it plays a role in the production of certain brain chemicals (neurotransmitters) that control mood and behaviour. There is another reason why bananas can lift mood – they contain tryptophan, an amino acid that is converted in the body into serotonin, our feel-good neurotransmitter that can help tackle low mood and depression. Another nutrient rich in bananas is manganese. This mineral plays a role in bone development and is also important for protein metabolism and energy production. This makes it particularly useful for flagging energy levels and boosting performance. Bananas can easily be added to your diet and they make a perfect snack on the go. Add slices to your morning porridge, blend into a smoothie, protein shake or place frozen banana chunks in a food processor to make instant ice cream. To boost energy levels through the day, try eating a banana with some peanut butter or a handful of nuts. Over-ripe bananas are perfect in breads and muffins. Turn the page for our deliciously healthy banana bread recipe.
‘BANANAS ARE A GREAT SOURCE OF CARBOHYDRATES’
© THINKSTOCKPHOTOS.CO.UK
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HEALTH BOOST Bite-sized fitness facts
Ditch the diet
Ever started a diet with great intentions, only to pack it in before the end of the week? If so, you’re not alone – a new survey reveals two out of every five dieters gives up within the first seven days. Only one in 20 is likely to still be following their new eating regime after a year. The research, involving 2,000 adults, was carried out on behalf of Alpro, which makes plant-based food and drink. ‘There has never been any secret to sustaining a healthy diet,’ says Alpro dietitian Kate Arthur. ‘It always has been, and always will be, about eating the right foods as part of a balanced diet and exercising, while allowing yourself a treat now and again.’
SNOT A PROBLEM Too many of us still think an illness causing nasty green phlegm means we need antibiotics, according to Public Health England. Its research states 40 per cent of people thought antibiotics would help a cough if the phlegm was green, while very few thought it would make a difference to clear-coloured phlegm. Dr Cliodna McNulty, from the organisation, says: ‘Most of the infections that generate lots of phlegm and snot are viral illnesses and will get better on their own.’ The green colour in phlegm and snot is the result of a protein made by the immune system to fight infection, in case you were wondering.
The number of seconds (at least) you should spend stretching each of your hamstrings and IT bands after every run. This will allow the muscle fibres to stay flexible as you increase your mileage. Do it for 60 seconds if you can.
ON THE RIGHT TRACK Do you use a mobile gadget to track or motivate yourself in training, or do you prefer to simply use your head? Well, it seems that using a device might do more than just tell you how you’re doing. A survey carried out for Fitbit has found almost half of adults in the UK who track with mobile devices say they’ve experienced “strong behaviour change”. The survey of 1,005 people, aged between 18 and 54, found that 31 per cent of people used a mobile device, website or computer program to track their health and fitness. Of that 31 per cent, almost half said their motivation was to feel good.
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One in three women marathon runners will experience breast pain at some point. So make sure you wear a good sports bra and, for heaven’s sake, get one that fits properly!
© THINKSTOCKPHOTOS.CO.UK / WORDS: JOHN CARROLL
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OUR 10K
RACE SERIES
Faster fitter female
IS BACK!
Run 10K with the Women’s Running team in 2014
OUR OFFICIAL CHARITY PARTNER
Women’s Running magazine is delighted to announce Breakthrough Breast Cancer as its official charity partner. Over the coming months, you’ll find out more about the fantastic work Breakthrough does and how you can help raise funds for an extremely worthy cause. You’ll also be able to read case studies of women who are also training for a 10K to raise funds for a world freed from breast cancer.
WHY RUN FOR BREAKTHROUGH BREAST CANCER? Breakthrough Breast Cancer is the UK’s leading charity dedicated to stopping women dying from breast cancer. It will achieve this by finding new treatments, discovering the causes, promoting early detection and ensuring the best possible care for women diagnosed with the disease. Its called Breakthrough for a reason – it is more than a name – it’s a force. A force of thousands of people across the UK working together to raise the £20 million a year it takes to fund its work to stop women dying from breast cancer. For more information, visit www.breakthrough.org.uk
e’re delighted to announce that after the success of last year’s Women’s Running 10K Race Series, our 10K events will be back for a second year running – only this time the series is going to be bigger and better than before! We had a great time at our 10K events in Bristol, Nottingham and London in 2013, and if you joined us at one of our races, we hope you did, too. In 2014, we want to encourage even more of you to enter one of our races, come along to meet the Women’s Running team, have fun running with friends, and experience the achievement of completing a fun and friendly 10K. That’s why this year we’re holding ten events in our Race Series across the UK, so you’re bound to find an event near you! Last year, model, mum, marathon runner and
W
© EDDIE MACDONALD
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FIND A RACE NEAR YOU!
Pick a race from the list below and enter online today at www.wr10k.co.uk
Women’s Running columnist Nell McAndrew was on hand to cheer all our runners across the finish line, and despite having recently given birth to her beautiful new baby daughter, she took part in the Nottingham 10K, coming fourth in a time of 44 minutes – go Nell! This year, Nell will be offering her very own tips on how to train for a 10K race, to help you stay motivated on your journey up to race day, and as a busy working mum, she will be offering firsthand advice on how to fit your training around a busy schedule (because let’s face it, sometimes we all struggle to find time to run!). 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, a goody bag worth more than £30, plus free tea and cake at the finish line! Our 10K Race Series is ideal for both beginners and more experienced runners alike, and everyone is welcome at these fun, friendly events. What’s more, if you sign up with a group of three or more friends, you will receive a discount on the entry fee! You can sign up today by visiting our website, www.wr10k.co.uk. Have fun training and we’ll see you on race day!
3 May 10 May 24 May 21 June 5 July 19 July 26 July 2 Aug 6 Sept 27 Sept
London, Lee Valley Birmingham, Sutton Park Cardiff Southampton Milton Keynes Nottingham Liverpool Bristol Glasgow 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!’ Sharon Chard, via Facebook (Bristol 10K)
‘What a fab race at Nottingham! 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.’ Faster fitter female
ENTRIES NOW OPEN!
VISIT WWW. WR10K.CO.UK
Nicola Harper, via Facebook (Nottingham 10K)
‘Fabulous race, lovely atmosphere and great organisation! Loved the medal design and the goody bag. Bring on the next one! Thank you.’ Sarah Mortimer, via Facebook (London 10K) ‘A truly fabulous event – incredibly friendly staff and people.’ Eleanor Devivier, via Facebook (Bristol 10K)
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e m a G c i s s a l C The f Fit andRide! o
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www.brooksrunning.co.uk @brooksrunninguk
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