Trail Running Autumn 2010 by Leah Faulkner

18 SHOES THAT LOVE MUD!

unning

G ET F I TT E R , FAST E R AN D D I RT I E R

ISSUE 2 £4.30 AUTUMN 20I0

TRAINING ZONE

❯Double your distance ❯Downhills made easy ❯Ditch half a stone!

66 Off-road

ES 100+ UC K TRAIL RACES! ADVENTPLUS UR RACE E SPECIAL

HEROES OF DARTMOOR

secrets

Meet the runners who save lives

Experts reveal how to speed up

WILD

RUNNING MORE MUD, MORE FUN: SIX WAYS TO SPICE UP TRAINING

WIN!

£2200 worth of hot running kit

100 miles a day without shoes...

Learn from Mexico's toughest lost tribe

TESTED

20 WINDPROOF JACKETS ❯HEADTORCHES ❯WATCHES ❯HYDRATION PACKS ❯YOUR LIGHTEST EVER MOUNTAIN MARATHON

Be here, run this, feel fantastic

TRAIL RUNNING

LANGDALE HORSESHOE “I took this on the steep descent off Bowfell in the 1994 Langdale Horseshoe fell race,” says photographer Pete Hartley. “The mountain directly behind him is Scafell. This 14-mile race with a 4000ft ascent starts at the Old Dungeon Gyll, Langdale, climbs up Stickle Gill, round Pavey Ark, through Black Crags to Esk Hause, climbs round Esk Pike and over Bow Fell, Crinkle Crags and Pike O’Blisco. This year’s race [Oct 9, see p134] offers the winners £100 if they beat course records 1.55.03 from 1977 by Andy Styan, and 2.23.25 from 1992 by Helen Diamantides. The runner pictured did get down safely and here’s a tip if you want to get into fell running – although it looks scary, good descenders skip over the rocks and use their arms for balance like he is. If you brake a lot and hit a very loose rock you go down!” ❯❯❯images@petehartley.fsnet.co.uk, ambleside.org.uk

TRAIL RUNNING

T HE SC ENCE BEHIND...

Downhill running Your leg muscles work differently down steep trails. Sports professor John Brewer explains how you can train them to descend faster with more ease

ow often do you get to the top of a hill and think to yourself “Phew!”, safe in the knowledge that all the hard work has been done? Even though it might literally be downhill all the way home, it’s easy to fall into the trap of assuming that the pull of gravity will be a help, not a hindrance. A study by Gottschall and Kram (2005) actually

found that forces going through the lower leg and knees were over 70% greater when running downhill than running uphill. When combined with twists and turns from uneven surfaces, running downhill can easily lead to fatigue and – most notably – extreme muscle soreness. Here’s the right way to train for the downhills you’ll encounter.

WHAT HAPPENS WHEN YOU RUN DOWNHILL? Downhill running utilises ‘eccentric’ muscle contractions, compared to the more ‘normal’ concentric contractions during flat and uphill running. Each muscle is made up of muscle fibres, consisting of millions of minute ‘myofibrils’ which in turn contain even smaller ‘myofilaments’, each made of protein, and lying like strands along the length of the muscle. During a concentric contraction, the myofilaments slide towards each other, shortening the length of the muscle, and producing a ‘muscle contraction’. But in downhill running, some muscles

are forced to stretch each time a foot hits the ground to absorb the impact force that are caused by gravity and momentum. To prevent the muscles being stretched beyond repair, and the body from collapsing in a heap, the quads contract to stabilise the leg against the impact, resulting in a ‘controlled stretch’ as the muscles are lengthened. The attempted contraction of a muscle while lengthening is known as an ‘eccentric contraction’, and it is this which results in fatigue and muscle soreness. Each muscle group is affected differently (see right).

TOP TIP

Carry out your training for do wnhill running on unev en surfaces like sa nd, grass, rocks an d gravel to get your mus cles used to typica l trail terrain.

Training tips

Plyometric exercises, where the muscles are trained using eccentric contractions, are a valuable technique to prepare for downhill running.

PROGRESSION Perform these exercises twice a week. Obey the 10% rule and only increase the reps by a maximum of 10% when you feel comfortable to do so. After 4-5 weeks, the addition of a rucksack containing a weight can add to the training intensity – between 5kg and 10kg will provide extra resistance without too much overload.

TRAIL RUNNING

➡

SQUAT JUMPS

HOPPING

Double leg jumps, aiming for a controlled landing before springing back into the air. Start in a standing position, with 3 x 10 reps, then gradually progress to more dynamic jumps aiming for distance as well as height.

For your next exercise try hopping. Hop 20-30m on one leg, and back on the other leg. Each landing creates an eccentric contraction of the quads and glutes. Try to complete 10 lengths on each leg.

training zone GLUTEUS MAXIMUS

The largest muscle in the body supports movement of the hip. As with the quads, the main contraction tends to be eccentric to control braking and impact forces, and hence can easily become fatigued and sore.

ABDOMINAL MUSCLES The abdominal muscles are critical to ‘core stability’, contracting continuously during downhill running to absorb the impact forces, twists and turns. Fatigue quickly leads to loss of posture and possible injury. Reacting to uneven terrain will put rotational stresses on the abs as the body reacts to twisting, and rapid changes in direction.

QUADRICEPS

Four powerful muscles at the front of the thigh – during uphill running they contract and shorten to propel a runner forwards. During downhill running they are stretched to absorb impact with the ground and act as the runner’s ‘brakes’. This ‘eccentric’ contraction, where the muscle lengthens, is known to cause fatigue and muscle soreness.

›››

HAMSTRINGS

Muscles at the back of the thigh which have to contract to support the knee and the braking action of downhill running. Easily overlooked compared to the much stronger quads, weak hamstrings can be strained during repetitive, intense downhill running, resulting in injury.

CALF MUSCLES

Two main muscles – the gastrocnemius and the soleus – form the ‘calf’. Responsible for drive and propulsion during uphill running, the calf has to stabilise the foot during downhill running. The calf has to ‘lock’ the foot and ankle in an ‘isometric’ (no movement) contraction to give stability and prevent slipping and an ankle injury.

➡ HAMSTRING RAISES

LUNGES

CALF DROPS

Lie on your back, with both legs on a chair. Using one leg only, push down with the heel while raising the hips into the air. Start with 10 raises per leg, repeated twice. (See more useful plyometric exercises on p42)

For this exercise take large exaggerated strides, keeping the trunk upright and forcing the hips as close to the ground as possible, stretching and strengthening the hamstrings. Start with 3 x 30 secs.

Now stand on a low edge (such as a bottom stair or a rock), raise up onto your toes, then slowly drop down to a point that places a good stretch on the calf. You should start with 3 x 10 reps per leg.

TRAIL RUNNING

Double your distance… in ten Sarah Rowell, Rowell, author of ‘Off-Road Running’, explains

or many runners the long run is their favourite. Traditionally on a Sunday in a group, this often starts at a steady pace with plenty of chatting and often ends as burn up over the last few miles. But, apart from its sociable side, many coaches think the weekly long run is the most important if you want to race over 10 miles. All runners are different though – something that should always be remembered when reading training advice. Whatever your style of running there are five key areas you need to develop to double your distance over the next ten weeks.

KEEPING GOING

The cardiovascular system takes oxygen and energy to your muscles, removes the by-products and helps regulate temperature. Your long training runs train this system to keep working longer and make it more efficient so you can run faster for the same amount of effort and energy.

STRENGTHEN YOUR BODY

Part of building up your long runs is about increasingly stressing your bones, joints and muscles to be able to cope with the continuous repetitive contractions, movements and impacts. Here the training principle of ‘adaptation’ is critical – as you stress the body, so it adapts to cope with that stress – the key is not to stress the body too much too quickly, leading to injury. Increase your long run by no more than 10% each week. Also, do a good proportion of your long runs on the same type of surface you want to race on, whether that is tracks, hills, bog or tussocks, to ensure that your body adapts to the specific stresses of these terrain types.

! s k e e w

training zone

›››

KEEP FUELLED

Once you start running over 10 miles or 1hr 30, the ability to refuel becomes important. Learn what you can easily eat and drink on the move – fluid, energy drinks, gels, energy bars, jelly babies or chocolate – and ‘training’ your stomach to cope with it while you run. Fluid: In normal British conditions, starting well hydrated, runners should not need to carry fluid for runs up to 1hr 30 as long as they re-hydrate well when they finish. For runs longer than 1hr 30 carrying, or getting access to, fluid becomes important, particularly in the heat or if you are a heavy sweater. Fuel: Assuming you start well fuelled, there is little need to eat for runs up to two hours (not doing so can help train your body to use a greater proportion of body fat as fuel and spare the limited body carb stores). Once you start going over two hours, taking on fuel can help, and over three hours it is essential.

BUILD MENTAL STRENGTH

There is a real mental side to long runs. Running on your own helps develop the mental strength, while running with others, in interesting, varied places and with music (for some) all help pass the time and tough bits. Ultra running champion Mark Hartell once said to me: “Every step gets you closer to the end.” Focus on the short term – at the next hill or next check point, make sure you are eating and drinking as bad patches often are linked to not having done this.

BUILDING UP YOUR LONG RUN

For your first time running your doubled distance, say 20 miles, and you have only trained up to 16 miles, the adrenaline rush of the race, combined with that fact you will be fully rested will pull you through the last 4 miles. Then, to improve further, some long runs need to be near race pace rather than steady.

DOUBLE YOUR LONG RUN WITH EASE I use the ‘frog getting out of the well’ approach. For every two to three steps forward, take one back. Here are three examples of building up your long run over ten weeks.

This program assumes you do four to five runs a week, one of which is your fast run, with one to two rest/easier days and one long run. Use the distances below to build it up.

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

WEEK 7

WEEK 8

WEEK 9

WEEK 10

5-10 miles

10-20 miles

15-30 miles

››› GROUP TEST: TRAIL SHOES NEW BALANCE 813 £75

multi-terrain trail shoe designed for the trail runner looking for a comfortable and responsive ride. Full cushioning throughout means there is indeed great comfort and a GORE-TEX XCR liner, which obviously means these shoes cope with wet weather very well indeed. A dual-use outsole tread combining both trail and running lug design for on and off-road. They weigh in at a very friendly 302g.

HOW THEY FEEL

A traditional road shoe brand that knows how to create a shoe capable of coping with trail – that pretty much sums up the ride this model provides. Fans of New Balance will already know how comfortable the fit can be and these are no exception. As you’d expect from New Balance, the shoe comes in differing widths and is available in men’s and women’s versions. True they are harder-feeling than road models, but not at the expense of comfort. In fact the response and cushioning supplied means you wouldn’t be unhappy running on the road in these shoes – always important for a general purpose

trail shoe. The aggressive outsole and waterproof uppers also mean these are the type of shoe you’ll feel right at home in for an adventure race or some other event that takes in some serious mileage in some seriously boggy terrain. We were very impressed with the shoe’s feel in wet conditions. Full waterproofing isn’t always great but these produce a comfortable feel. Perhaps as a result of the harder ride, the shoes do feel a little lower to the ground than some, but that’s no hindrance as this allows you to get a good feel for the terrain. A lower ride does help you feel faster, which is always good. And that feel isn’t at the expense of protection from tree stumps and rogue rocks, which is also very good. Verdict: A trail shoe that you’ll feel at home in both on and off the road – important for runners with limited access to grass and mud. Versatile says it all.

RATING

SAUCONY XODUS £80

his very grip-friendly shoe offers great durability as well as well flexibility. That’s very much down to the outsole, made of Vibram, the market standard sole compound when it comes to traction.

HOW THEY FEEL

You can throw some pretty extreme terrain and conditions at these shoes – as well as amble around the park in them. You can’t help but take the catalogue blurb with a pinch of salt sometimes, but truly we were impressed with the durable, breathable, rip-stop textile upper; it does what that glossy brochure says and protects and comforts your foot in challenging terrain. Great trail running is about feeling confident and certainly thanks to the support and grip these shoes can assist in that area. Our test team, at home both walking tough trails and running demanding fell races felt these shoes provide a great crossover in the outdoor market: at home on the fell, but they respond and perform well on the road as well. Runners comfortable with ‘running’ brands will feel at home with these. These shoes weigh in at an acceptable

TRAIL RUNNING

350g and importantly they come in both men’s and women’s versions. And broad lugs around the Xodus’ sole periphery provide stability, comfort, and durability. Wedge-shaped lugs in the forefoot feature alternated orientation for uphill thrust and downhill braking. Dedicated lugs in the forefoot and heel provide lateral security for off-camber trails. Multi-directional lugs offer the trail runner great grip, while their openspaced placement keeps mud on the trail, not stuck to the outsole – a small point, but rather useful when you think about it! Interestingly the shoe was designed with the new trail runner in mind – one venturing from the road to the mud for the first time, which in itself is significant if you yourself are coming from that background. Verdict: A tough shoe that makes the transition from road to trail rather neatly, providing excellent grip and good comfort.

RATING

in association with

GREAT SHOES DESERVE GREAT SOCKS!

WALSH SPIRIT PEAK £70

ere’s a lightweight trail running shoe that offers high levels of comfort over the longer distances; traditional fell runners will be completely at home with this brand and will understand exactly what this shoe provides.

HOW THEY FEEL

A great off-road shoe for training on the fells and trails; lightweight, with excellent grip on rock – and that’s a conclusion from Sarah Rowell, one of the country’s finest fell runners for about the last 100 years! Plenty of cushioning means they are great for long distance runs. For instance if you’re tackling something extreme such as the Bob Graham (42 peaks, 28,500ft of ascent and 74 miles), these will do the job. We’re confident with that statement as that test has already been completed by Sarah. How’s that for thoroughness on a test? Basically, the ride is neither too soft, nor too firm, which suggests these are shoes you’ll put on and forget, which is exactly what should be happening. And at 330g they’re pretty light as well. The upper is flexible, but not to the

extent that you feel the rocks underneath, while the outsole will protect you from the worst of stone stubs and other damage. The rubber is the ‘famous’ Walsh sticky-type which means there is decent traction on wet rock, while the profile will cope with all but the most extreme terrain. The fit is good, although for some it might be a little generous. And finally the shoe has a degree of medial support for those that need it. As an aside, should you share such concerns, Walsh shoes are handmade near Bolton and certainly they boast an incredible heritage when it comes to featuring on the feet of some of the finest fell runners in some of the world’s most prestigious races. Verdict: All in all, a new shoe from the grandaddy of fell shoe makers, one which will make inroads into the trail shoe market – and one which could have been the best here if this was a fell running shoe test.

RATING

MONTRAIL MOUNTAIN MASOCHIST £65

esigned for the off-road runner, this is a lightweight shoe with responsive and excellent traction on rough, gravely paths. It is posted to reduce moderate pronation, with a mesh upper that features webbing straps for a snug fit around the foot.

HOW THEY FEEL

These are great for Swiss Alpine-type paths in that they cope perfectly with hard-packed trails. Yes there is grip capable of coping with moderately wet conditions, but it is the lower cut feel that says these are for harder trails – great for the autumn, great for ascending but be wary of wet, super-muddy descents. Interestingly, opinion was divided among the test team on the forefoot feel. A couple on the test team felt it was on the wide side and as a result that meant a slower ride and a slightly baggy fit, but the majority swayed towards the very nice, snug, flat and harder fit. It does, of course, emphasise the point that you should always try your shoes on at a specialist store where you can get expert advice. All were agreed that the fit, baggy

or snug, was on the harder side. Now that’s in no way a negative. Some shoes supply that fit and feel for a definite reason – coping with tough mountain paths. You need protection, yet a ‘feel’ for the hill – these shoes provide just that. Dare we say it they also look quite stylish and could, if by chance this ever occurred, cope with a wear to the pub as well; better, it goes without saying, if said pub is in the Rocky Mountains at 6000ft, reached only via tough, rocky paths. And better still, given the 300g weight, if want to get there quickly. If, however, you are stuck at home, consider an autumn trail race where you’re looking for the combination of fast pace, comfort and response. Verdict: A great shoe for the slightly friendlier weather autumn tends to produce. Hard-packed, rocky paths and vaguely warmer temperatures are all dealt with easily. Another shoe would be required for hideously wet terrain.

RATING

TRAIL RUNNING

& With L iz Yelling in t r a M

TRAIL RUNNING

SECRETS FOR With the build-up to the 2012 Oly mpics well underway, we asked double Oly mpian Liz Yelling and her husband and coach Mar tin Yelling explain how we can altol get more from an Oly mpic approach to off-road running

Words: Martin Yelling Photos: Bob Atkins

hen you think of an Olympic marathon runner you probably think of someone who spends hours and hours pounding out the miles on tarmac. After all, a ma jor cit y marathon or a champ ionship marathon is a ver y lon g run on the road. One of the most import ant things an elite marathon runne r needs in their armoury is a strong aerobic foundation. A robust and solid base onto which they can layer the rest of their training is an ab solute fundamental. As a two time Olymp ian and Commonwealth meda llist in the marathon, Liz Yelling knows a little about what it takes to run fast on the roads. But it’s off-road and on the trails and countr y tra cks that she first began her marathon career and it’s

WHY TRAIL RUNNIN G IS GOOD FOR YO U

There’s no better tra ining for off-road running than actually getting out there and doing it but it offe rs much more: ■ Reduced risk of inju ry from repetitive stress. ■ It’s like a great day out. You get the sights, sounds and sm ells that being on-road simply doesn’ t offer. Running becomes a real pleasu re. ■ Allows clear air and a clear head.

that same sur face tha t stills hold some of the secrets to her marathon success now.

GETTING START ED

With a top 15 finish in the 2008 World Cross Country championships, off-road running is key to Liz’s training. She says: “I started running cross country as a kid and got my first real tas te of success not running on the track or roads but run ning off-road in cross country. I’ve sin ce been to 10 World Cross Country Championships and come away with team Bronze medals in two of the m. Cross country really is my first love in running but I also use it to great effect in my build up to a road marathon”. For an elite maratho n runner the focus is on covering 26.2 miles as fas t as possible. In tra ining this means that becoming efficient and economical for a relati vely long time

■ Gives you a break from pavement pounding. ■ Breaking away fro m your usual environment and goi ng somewhere different can be refres hing both mentally and physic ally. ■ It’s safer than runnin g on roads. ■ You get a different training benefit from going off road. ■ It helps you becom e a strong, robust and all-round healthy runner, boosting your aerobi c fitness but also your general con ditioning.

TRAIL RUNNING

gear zone

Windproof jackets Claire Maxted explains what to look for and gives her verdict on 20 designs

reathable, super-light materials like Pertex are a great for running jackets, but some runners prefer a less shiny, more matt feel from other breathable fabrics, so try your jacket on while wearing a T-shirt before you buy. The weights of all these jackets are for a women’s size 12 and men’s versions are available unless otherwise stated.

HOOD This is a personal choice, but if it has one, make sure it has elastic drawcords so you can keep it secure on your head in the wind.

WIND RESISTANCE Jackets with a tighter fabric weave and less, or covered, mesh panels will be more wind resistant. Also look for a durable water repellent (DWR) finish for drizzle resistance.

VENTING Choose the level and location of venting panels, depending on how hot you usually run, but be aware that uncovered mesh areas will not offer the same level of wind and water resistance if needed.

LIGHTWEIGHT Windproofs are often carried as a super-light ‘just in case’ layer, so look for one at around 100g that packs into its own pocket with loops to attach it to yourself.

ZIPS On pockets look for water resistant zips or a storm flap, and on the main jacket decide whether you want a weight-saving half zip or a full zip.

POCKETS At least one chest or side pocket is useful for keys, cash and maybe a phone – some super-light jackets do not have pockets to save weight.

TRAIL RUNNING

HEM A single-hand-operated, elastic drawcord hem allows you to retain or lose body heat so this is best. Otherwise go for an elasticated hem for warmth.

gear zone THE NORTH FACE TORPEDO £75 A great jacket with reflective piping, movement panels at the arms and sides, storm-flap covered ventilation panels at the upper back and a comfy brushed collar. It is relatively light at 196g and polyester fabric feels durable and is wind and water resistant. Glow in the BEST FOR dark zipper DURABIL pulls help ITY you locate the two side and one rear pocket on night runs, plus there’s another elastic back pocket. You can roll the jacket lengthways and pull around the stretchy hanger loop and tie it around your waist. Elasticated cuffs and a hem drawcord complete the package. Verdict A well-designed, stylish, reflective windproof with many pockets that will survive a good amount of trail bashing.

GORE RUNNING AIR ZIP OFF £130 A highly versatile jacket, you can zip off the sleeves of this windstopper shell to create a gilet and stow them in the two zippered, storm flapped side pockets. There is plenty of ventilation at the upper back with a flap that doesn’t compromise wind protection. The jacket feels very durable, forms a total block to any wind, resists rain very well and fits well. But at 329g it is the heaviest windproof here and at £130 it’s also the most expensive. You might be better to buy a waterproof jacket if you are looking to spend this much and carry this much weight. Verdict A highly durable, highly wind and water resistant, versatile jacket-gilet, but heavy and at a high price.

RATING

RAB CIRRUS PULL-ON £50

RAIDLIGHT MOUNTAIN RUN TOP £50

The battle for lightest windproof has been won with this superlight Pertex Quantum 15 Dernier shell, at a barely there 73g (Men’s S). The half length zip and lack of pockets shaves off some weight, but you can still, very usefully, conserve warmth with the neck and hem drawcords. A jacket this light isn’t as durable as a heavier one and has a very slight plasticky feel inside but it does breathe fine. It is described as ‘Unisex’ but the straight up and down cut and large elasticated cuffs do not fit female-shaped behinds and smaller wrists, so it’s really mainly for men. Verdict The absolute lightest on test with minimal features and still breathable but only fits a man’s shape.

RATING

Best for intense mountain activities, this light (141g), snug-fitting, front zip jacket (go for a size larger than usual) is extremely well ventilated. The front is windproof while the whole of the middle back is made from tightly woven mesh to vent the area a backpack covers. Mesh panels at the sides and underarms vent as you run, and the jacket has a comfy matt finish. But, this level of venting obviously reduces its wind and water resistance at the back and sides. Good reflective details, hem and cuffs elasticated, but could be stretchier. Verdict Great for lightweight mountain running, especially with a backpack, but could be overkill for tamer trails.

RATING

TRAIL RUNNING

››› DARTMOOR RESCUE

Running your

LIFE for

Words: Max Savage Photos: Jon Brooke

For anyone lost or injured in the wilds of Dartmoor, a band of highly trained offroad runners can mean the difference between life and death...

108 TRAIL RUNNING

igh up on the boulderlittered summit of Longaford Tor, a body lies unconscious, his breathing shallow and his pulse slowly rising. Just minutes ago he was clambering over the granite trying to take the perfect late afternoon photograph, before he lost his footing and cartwheeled down the rocks, his head glancing off the stone as he fell. With his condition deteriorating and a cold night ahead, exposure could now prove fatal. Getting to the casualty quickly could be the difference between life and death, and here on Dartmoor his chances of survival could lie with a group of highly trained fell runners. “Our Hasty units are two-person teams of runners whose job is to locate the casualty as quickly as possible and speed the rescue process,” says Tavistock Mountain

Rescue’s Andy Hodges. “A lot of us come from a running or mountain marathon background and there’s an amazing cross over in the skills needed. People who are good at mountain marathons or adventure racing already have a head start when it comes to training with us. And when Hasty team members head out on mountain marathons they tend to excel, especially with their technical navigation skills.” Stood in a quarry car park just off the B3357 that cuts through the centre of the moor, we are suddenly joined by the Tavistock Mountain Rescue van that operates as a mobile operation base and a flurry of vehicles carrying the trained mountain rescue volunteers. An aerial is erected on the roof of the van and equipment is handed out to the running and walking teams who will head onto the moor to search for

Jane Palmer, Mark Mitchell and Andy Hodges, of Tavistock Mountain Rescue, spring into action

TRAIL RUNNING 109

RAC E L ISTI NG S So you’ve read the magazine, got fitter, got faster... now it’s time to get dirty! 3, 2, 1, GO!

3-5 SEPT

ULTRARACE DESERT CAMP BRIDGEND £95 A 3-day event designed by Marathon des Sables vets for runners wanting to take on the challenge, or any desert Ultra Marathon. ❯❯❯ultrarace.co.uk

4 SEPT REDWOOD CREEK CHALLENGE KENT £45 1k mass start run, 10k cycle, challenges, kayaking and 5k run, then the Green Machine. ❯❯❯ratracegreenbelter.com

4 SEPT BRECON BEACONS CHALLENGE 14 BRECON £20 per person in teams of 2-8, min £100 sponsorship per person Run, jog or walk 14 miles over three peaks including southern Britain’s highest, Pen y Fan, in aid of the British Heart Foundation. ❯❯❯bhf.org.uk/brecon

4 SEPT BEN NEVIS RACE FORT WILLIAM RACE FULL The classic Ben Nevis mountain race, 10 miles with 4406ft of climb from Claggan

Park. Race now full, go and watch! ❯❯❯bennevisrace.co.uk

4 SEPT CHALFONT ST GILES 10K CHALFONT ST GILES £15 A new 10k multi-terrain route through stunning, hilly countryside. ❯❯❯csgshow.org

4 SEPT CHARING 10K KENT

£10, £12 unaffiliated The first 10k multi-terrain race through the picturesque village of Charing in Kent. Also includes a kids race and all profits go to Charing School. ❯❯❯nice-work.org.uk

4 SEPT ROMAN RUN 16 MERTHYR TYDFIL £13, £15 unaffiliated This 16-miler follows the route between the Forts of

votwo Coastal ■ Andy Blow from Team votwo says: “You can run, jog, walk or crawl three full marathons each day for three consecutive days along beautiful and challenging coastal terrain.These events (Atlantic Challenge1-3 Oct and Pembokeshire Challenge 5-7 Nov) are a true test. ■ ”Be prepared for some simple navigation (maps supplied) to follow the route and get to checkpoints. Practice your map reading beforehand as you will be concentrating on just keeping moving during the event.”

the Roman Legions stationed in Wales 1600 years ago, from 500-1500ft above sea level. It starts in Brecon and ends in Merthyr Tydfil, park here for a bus to the start. ❯❯❯merthyr.gov.uk/Home/ Council/Roman+Run

4 SEPT SHEACTIVE EVERY WOMAN’S DUATHLON 30K SURREY £36

in association with

RAVE RUNS! Can’t decide? Try these exciting events TRAILPLUS ADVENTURE RACE Rope your two bezzie outdoor mates into this trail running, mountain biking and kayak challenge for teams of

12 SEPT

eu feui

14 NO V

17 OCT RAB MINI-MOUNTAIN MARATHON Get mountain marathon fit with this mini 3-hour navigation event deep in the beautiful Peak District.

PARAS’ 10 Can you make it through the Paras’ tough 10 -mile trail running selection process at Catterick Garrison?

It’s all flat! Run 5k on trails, bike 20k on the road and run a final 5k on trails with other like-minded women in Royal Bushy Park, Hampton. ❯❯❯everywomansduathlon. co.uk

DERBYSHIRE £5 Great for newcomers, this new Jog Derbyshire 5k multiterrain race in Heanor has a family, carnival atmosphere. ❯❯❯activederbyshire.co.uk/ jog/5k

5 SEPT

TRAIL CHALLENGE HALF MARATHON S.LONDON £4 A mass start 13-mile orienteering event on tracks, paths and trails. ❯❯❯sloweb.org.uk

NORTH WEST TRIATHLON CHESHIRE £37-50 A fun, sprint or relay triathlon event involving a 500m pool swim, 23k road cycle and 5k trail run in Nantwich. ❯❯❯uktriathlon.co.uk

5 SEPT ALICE’S RUN 10K YORKSHIRE £10, £12 unaffiliated A 10k multi-terrain run through town and on trails in the Calder Valley, plus children’s fun run £2.50. ❯❯❯epilepsy.org.uk/involved/ alicesrun 5 SEPT FITTLEWORTH FLYERS 5 WEST SUSSEX £3 This is an extremely popular and challenging 5-mile race on pretty country lanes and wooded bridleways. ❯❯❯fittleworthflyers.org.uk

5 SEPT JOG DERBYSHIRE 5K

5 SEPT PEPPARD 10K OXFORDSHIRE £12 Run this mostly off-road 10k course in aid of Feed The Children. For the less energetic there is a 7k walk option in Henley-on-Thames. ❯❯❯feedthechildren.org.uk

5 SEPT PUMA DERWENTWATER TRAIL RACE & CHALLENGE 14K CUMBRIA £25 A well-marked run with a party atmosphere through Lake District scenery on paths and bridleways for 14k. Challenge, Sport Trail 5k and children’s Fun Trails categories also available.

❯❯❯lakelandtrails.org

5 SEPT

RICHMOND RIVER 10K LONDON £20 Run 10k on trails from Kew Green, along the Thames Tow Path and through the Old Deer Park in Kew, Richmond. ❯❯❯runnersworld.co.uk/ events

5 SEPT RIVER RELAY 28 SURREY £36 A 28-mile multi-terrain event in towns and countryside from Virginia Water to Ham in 6 stages, mainly along the Thames Towpath. ❯❯❯stragglers.org

5 SEPT SHEACTIVE EVERY WOMAN’S DUATHLON 15K SURREY £32 Novice run. Run 2.5k on trails, bike 10k on the road and run a final 2.5k on trails with other like-minded women in Royal Bushy Park, Hampton. ❯❯❯everywomansduathlon. co.uk

5 SEPT STARFISH BREAKFAST 10K LONDON

£23, £26 unaffiliated Race 10k in Clapham Common followed by an included picnic breakfast to support South African children orphaned by HIV/ Aids. ❯❯❯starfishcharity.org

5 SEPT SURREY BADGER HALFMARATHON SURREY £16, £18 unaffiliated Start in Leatherhead and follow a flat multi-terrain route at the foot of the Surrey Hills and off-road into Norbury Park. ❯❯❯eventstolive.co.uk

5 SEPT THE BEAST 2010: THE KRAKEN ON THE COAST DORSET £10, £12 unaffiliated Enter early to be sure of a place on this beastly 13-mile run along the coast. ❯❯❯pooleac.co.uk

5 SEPT VOTWO PADSTOW SPRINT TRIATHLON CORNWALL £30/40, £32/44 unaffiliated An exciting triathlon with 750m/1.5k open water