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BIGGEST  EVER  ISSUE!   WINTER TRAINING SPECIAL p27 www.mensrunninguk.co.uk

DOUBLE YOUR

DISTANCE IN JUST WEEKS

CHOOSE YOUR PLAN p30

OVER

50 PRODUCTS TRIED R TESTED R RATED R

TRAIN  LIKE   E A  MARINes

6

Military mov for runners p38

BEAT

BURN OUT

5

ways to spot the signs of overtraining p48

WHY YOU CAN BE FAT AND FIT p13

BANISH

BACK PAIN IN 3 EASY MOVES

Tackle night trails like a pro p68

£4.50

DEC/JAN 2013 

        


CONTENTS ISSUE 24 - DEC/JAN 2013 WWW.MENSRUNNINGUK.CO.UK

COVER NAV

A quick guide to the cover BIGGEST  EVER  ISSUE!   WINTER TRAINING SPECIAL p27 www.mensrunninguk.co.uk

p27

DOUBLE YOUR

DISTANCE

p38 p48 p68

IN JUST WEEKS

CHOOSE YOUR PLAN p30

OVER

50 PRODUCTS TRIED R TESTED R RATED R

TRAIN  LIKE   A  MARINE moves for runners p38 6Military

BEAT

BURN OUT

to spot 5ways the signs of overtraining p48

p71

WHY YOU CAN BE FAT AND FIT p13

p13

BANISH

BACK PAIN IN 3 EASY MOVES 

Tackle night trails like a pro p68 05BB&RYHUILQDOLQGG

£4.50

DEC/JAN 2013 

        

         

p16

Model Richard Pierce @ W Athletic Photographer Eddie Macdonald Styling Nikki Ahmed Clothing Vest: Scott; Shorts and shoes: Helly Hansen

PACEMAKER

13

Fat and fit Why the two CAN go together, the best fish oils to soothe ageing muscles and yoga moves to cure your starch-stiff lower back.

MAN V FOOD

20

Smooth operator Eat chocolate, berries, yogurt, honey; get an extra ten minutes’ endurance.

MAN UP

27

Double up The ten-week training plan to get you in the shape of your life before attacking your marathon training.

46

The knowledge If your chin-up routine is ‘jump, struggle to hang, fail to lift, soil yourself’, you need to boost your power to weight ratio. We’ll show you how.

4 Men’s Running ’ Dec/Jan 2013

37

Forces fit A workout from an ex-marine that takes aim at that wobbly core, stories from soldiers who came back from disaster to run again and a barrage of military style races for you to earn your stripes. And a few blisters, probably.


CONTENTS - DEC/JAN 2013

48

Both ends Signs that you’re overdoing it will quickly start showing as you descend into injury and fatigue. MR spots the signs for you.

51

Operation ultra Find out how our four men got on in their quest to discover what lies beyond 26.2 miles.

TRAIL ZONE

62

Mountain mayhem Take two strangers, send them to the Alps, make them run for eight days as a team, hope they don’t kill each other.

68

Black ops Night time trail running can be a lot of fun, until someone goes over like an old lady in the snow. Avoid the potholes with our guide.

FEATURES

58

Sack race Hand this guide to your nearest and dearest and they’ll find your ideal Chrimbo pressie without even dragging you round the shops.

71

Winners’ enclosure From the smartest jacket to the fastest footwear, we give out the gongs in our inaugural awards.

BACKMARKERS

102

Racebook pick from a long list of races, find out where we’ve been running recently and brush up on your etiquette as our alphabetic guide hits letters U and V.

6 Men’s Running ’ Dec/Jan 2013

97

Icon This month we leave the legends of track and tarmac aside as we focus on the man whose feats made him off-road royalty.


PACEMAKER

KEEPING UP WITH THE FRONTRUNNERS OF RESEARCH

CAN YOU BE FAT AND FIT? Hope for larger-than-average men: Obese people can be just as fit as those of normal weight... CARRYING A little excess weight may not necessarily mean you are the waddling embodiment of bad health, according to new research from the US. Studying the data of 43,000 US citizens, the University of South California found that being overweight did not necessarily equate to lower fitness or greater health risks. In fact, half of the 18,500 participants deemed obese were assessed as metabolically healthy, with the same risk of developing or dying from cardiovascular disease or cancer as people of ideal weight. The healthy obese participants were fitter and exercised more, giving them half the risk of metabolically less fit obese people. Lead researcher Dr Francisco Ortega said: “This research highlights once again the important role of physical fitness as a health marker”. Excess fat around your middle is still cause for concern, though. “The fat cells here are really active, producing toxic substances that cause damage which can lead to heart disease,” said Amy Thompson of the British Heart Foundation.

!"#

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(Source: esure)

(Source: esure)

Percentage of Brits exercising at home that have damaged their property

Percentage of Brits exercising at home that have tripped over children or pets Dec/Jan 2013 ’ Men’s Running 13


MEN’S RUNNING HAS GONE DIGITAL! Training plans Gear & gadget tests Nutrition advice

Latest issue instantly available on your iPad, iPhone or iPod touch ON THE APPLE NEWSSTAND NOW!


STAND TO ATTENTION

EARN YOUR STRIPES The serving soldiers of the British armed forces are some of the fittest on the planet. Follow their fitness tips, read their stories, and find out if you’re tough enough to tackle the courses they must defeat just to do their jobs

Dec/Jan2013 ’ Men’s Running 37


“I don’t know, but I’ve been told; the tiny lump in your leggings suggests it’s very cold.”

HARD CORPS

This circuit built by an ex-Royal Marine will help you soldier on for those last few miles

I

f you think there’s nothing worse than forcing yourself to go for a long run on a freezing cold day, you’ve obviously never been forced to listen to Ricky Martin’s entire back catalogue while having your balls tickled by Wolverine. Winter training can be tough, though, and we all have days when we just can’t face the conditions Rather than writing it off as a wasted day, use this ultimate excuse-free military workout from the warmth of your home or gym. Avoiding frosty nipples is just one of the benefits you’ll reap: Q Increased workout efficiency: you can get a lot done in a short time with this type of training. Q Better muscular balance: running is a fantastic exercise but, done in isolation, leaves many muscles unchallenged and underdeveloped. Circuit training provides an opportunity to address these imbalances while still building fitness for running. Q Greater calorie expenditure: circuit intervals produce large amounts of lactic acid, which increases post-exercise oxygen consumption. This is called EPOC (Excess Postexercise Oxygen Consumption). Your heart and breathing rate (and therefore your metabolism and calorie expenditure) remain elevated for up to 24 hours, which can lead to greater fat loss.

YOU CAN GET A LOT DONE IN A SHORT SPACE OF TIME 38 Men’s Running ’ Dec/Jan 2013

THE WORKOUT PERFORM 30 SECONDS of each exercise, consecutively, with no rest. At the end of the circuit, rest for 60-120 seconds and then repeat. Perform as many circuits as time and fitness allows. Three to five is a good place to start; more advanced

athletes may perform as many as 10. Body parts are alternated so you can work “eyeballs out” on each exercise, safe in the knowledge that the next exercise will target different muscles.

1

HILL CLIMBERS TARGETS: Core, legs TECHNIQUE: Adopt a press up position with your legs straight and shoulders directly over your hands. Bend one leg and pull that foot forward, so they are staggered like a sprinter. Using a little jump, drive your bent leg back while thrusting your opposite foot forward. Pump your legs as if sprinting up a hill.

PIMP IT: Place your hands on a medicine ball or stability ball.

REA DM IN T ORE HE NE ON W ISS SAL UE E 1/ 11


THE BATTLE TO RUN AGAIN

Even the longest journey begins with a single step. For soldiers in IED-littered Afghanistan, that journey can be one of multiple surgeries and years of rehabilitation, heading towards the chance to run again

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ENER WALK GY USED ABO ING FOR A AMPU VE-THE-KN N T E TO AN EE COMPA E R ABLE -BOD ED IED MAN

F

or us, running is like a beloved family pet. Sure, there are times when a training run feels like an unappealing winter ‘walkies’ or that final hill sprint is as welcome as a mouse-tail dropped proudly on your pillow, but, on the whole, we wouldn’t change it for the world. The freedom that comes with slipping on your shoes, wherever you are in the world, and exploring your surroundings with nothing for company but your thoughts and the sound of your breathing, is an experience no other sport can offer. The idea of having that freedom taken away from us is one we understandably choose to ignore. The 5,082 British troops wounded in Afghanistan since 2008 don’t have that luxury. For many, an excruciatingly painful combat injury is just the start of a long, tumultuous journey, laden with setbacks, which will be the biggest emotional and physical challenge of their lives. In October 2008, Senior Aircraftman Mike Goody was returning to base in Afghanistan following a successful patrol, when the armoured vehicle he was driving ran over an Improvised Explosive Device (IED). “One minute I was driving and the

40 Men’s Running ’ Dec/Jan 2013

next minute I had a four-tonne vehicle on my head,” recalls Mike. “I mean literally on my head – the vehicle was resting on my helmet. That helmet saved my life.” The helmet had saved his life, but the peril was far from over. “I was obviously in a very dangerous place, and the way I was pinned was extremely dangerous: my legs and body were one way, my head the other.” Mike was trapped for three and a half hours, while plans were drawn to free him without causing more harm and the necessary equipment was sourced. Once freed, Mike and his two injured colleagues were evacuated by helicopter to Kandahar, where Mike underwent stabilisation and preliminary surgery, before being flown to Selly Oak hospital in Birmingham (replaced in 2010 by the £545 million Queen Elizabeth Hospital). “In Afghanistan, I’d been told that I might lose my left leg, but I was under so much medication that I was high as a kite. After a few days of stabilisation in Selly Oak, the surgeon told me he might be able

to save my leg. In my drugged-up state, I said, ‘Yeah, crack on fella. If you can save it then fair play, mate, I’ll love you to pieces’.” Despite Mike having shattered every bone in his left foot and done serious damage to his leg, the surgeon was able to save it. “I had 14 operations over the next two to two-and-a-half years, all to try to help me keep my foot and lower leg,” says Mike. “I had reconstructions, screws and wires in and out of my foot, not to mention several bone infections.” After the 14th operation, with progress minimal and Mike still in serious pain, he told his surgeon he wanted his lower leg amputated. “It was a very long decision for me; I spent two months looking into prosthetics and chatting to other amputees, trying to get the best idea of pros and cons. I realised I could R be doing EA so much more without it; I’d be pain-free DM OR and my quality of life would be far IN NEW THE E superior.” IS ON Following a successful amputation SALin SUE 2011, Mike was out of hospital within a E 1

/11

“ONE MINUTE I WAS DRIVING, THE NEXT MINUTE I HAD A FOUR-TONNE VEHICLE ON MY HEAD” words Rob McGarr


SOLDIER ON

ARE YOU TOUGH ENOUGH? Army-style races are the new test of manhood. MR picks five you can tackle to outrank your running rivals Above: When his mate said, “Shall we go to the fan dance,” this wasn’t what he had in mind at all. Right: Pretending you’re pushing a shopping trolley won’t help, mate

THE MAJOR SERIES Race organisers invite you to climb through Private Talbot’s Trench and skid down Corporal Sander’s Slide, among other similarly monikered challenges that make this sound like a night at an army barracks swingers’ party. Troops stationed around the course will bellow at you to push through the pain barrier while you whimper for mercy. The series is backed by British Military Fitness, so expect it to be as tough as month-old ham. There are courses in the North, Midlands and South, so there really is no excuse. Seriously, there’s not - we’ve spent weeks trying to come up with one. Previous entrants have called it the “dirtiest run of their lives”. Ooerr. www.majorseries.com 44 Men’s Running ’ Dec/Jan 2013

PARAS 10 Candidates for the parachute regiment go through some of the most gruelling endurance tests the armed forces have to offer. The longest is a ten-mile cross country run at their training base in Catterick, carrying a bergen (rucksack) weighing 35lb and wearing long trousers with ‘military style’ boots. If that’s too hardcore, you can opt to run it in normal running gear. We won’t think any less of you. www.paras10.com

THE FAN DANCE Part of the Special Forces selection test, now open to other idiots who fancy a go. MR’s Jody Raynsford did it this year - say no more. Attack the summit of Brecon Beacons’ Pen y Fan three times from different sides, and you can choose to do it with Bergen and a pretend gun, if you like... www.fan-dance.info

THE NUTS CHALLENGE Originally designed by personnel from the British Special Forces, this army assault course in Surrey offers a range of options, all of which end with you covered in mud and wishing you’d stayed in to watch Saturday Kitchen. Distances range from More Nuts (7km), Mixed Nuts (14km), Complete Nuts (21km) and Total nuts (28km). Insert your own squirrelrelated gag here. www.thenutschallenge.co.uk

SOLDIER CHALLENGE Teams of two, three or four hare across London, completing a number of different military-themed challenges and locating other special checkpoints en route. All money raised goes straight to ABF The Soldiers’ Charity. www.soldierchallenge.co.uk


ESSENTIAL GUIDE TO OFF-ROAD RUNNING

YOUR MONTHLY GUIDE TO RUNNING IN THE GREAT OUTDOORS

MOUNTAIN MAYHEM

MR tackles an eight-day race through the Alps

NIGHT MOVES

DON’T LET DAYLIGHT DICTATE YOUR TRAIL TRAINING

GEAR KIT FOR AN ALPINE ADVENTURE


40 KEM DAILY

G AVERA ANCE T S I D ED COVER

POLE MATES An intrepid pair of strangers set off for an eight-day adventure across the Alps that would test their endurance, their patience and their capacity for sponge cake

Main image Jody leads the way (there must be food ahead)

62 Men’s Running ’ Dec/Jan 2013

e sent MR’s Jody Raynsford to tackle the Gore-Tex Transalpine Run, one of the toughest multi-day endurance races on the ultra running calendar. In eight gruelling days, he’d cross three countries, traverse 45 Alpine mountains, cover 320 kilometres and climb 15,000 metres. He wasn’t in it alone, though. The race is run in pairs, so we lined him up with a partner (a partner he’s never met before who just happens to be an ex-international athlete and former member of the UK Endurance Squad, but STILL). So with backpacks fully loaded, hopes high and local lingo as polished as Basil Fawlty’s foreign relations, they headed for the hills.

words Jody Raynsford & Ceri Rees

DAY 1 RUHPOLDING (GERMANY) TO ST JOHANN (AUSTRIA), 49.9 KM (31 MILES) JODY: To prepare us for what we already knew was going to be a monumental challenge, the course director gave us a detailed briefing, complete with dramatic photos of runners hacking through snow and almost toppling off ridges, their faces contorted in pain. Lots of faces, lots of pain. We were then informed that this was the longest route the race had ever featured in its eightyear history. Right, thanks for that. What’s more, the first of the race’s eight stages was to be the longest of the lot – a 31-mile slog that would take us over the border into Austria. R Our first day didn’t get off to theEAD M perfect start: the organisers had laidIN on a OR E T NEW cracking runner’s expo at the start, whichHE

ON

IS SAL SUE E 1/ 11


AWAR 2012 ARDS TRIED, TESTED, RATED: THE BEST RUNNING GEAR OF THE YEAR

HOW WE TESTED We recruited over 60 testers from across two running clubs and some independent/recreational runners. All testers completed a questionnaire prior to testing so we could ensure they were sampling the correct shoe and apparel for their running style. Products were tested over a period of

five weeks and all testers were asked to score products out of ten under four category headings: 1. VALUE FOR MONEY 2. EASE OF USE/FIT FOR PURPOSE 3. PRACTICALITY 4. QUALITY

All scores returned were logged, totalled and an average score out of 40 assigned to each product. Testers were provided with a copy of the entry forms relating to the products they were testing so they could see the manufacturer’s claims and take these into account during scoring.

2SQ8O\ !’;S\¸a@c\\W\U 71


WATE TERPR ROOF WATERPROOF JACKETS SILVER Ronhill Trail Tempest Jacket, £140 The panel’s verdict: “Good waterproofing and bright colour.” “Pockets and toggles are all well-placed and easy to use.”

BRONZE Berghaus Rapide, £130.00 The panel’s verdict: “Lightweight jacket that will keep you dry but cool.” “Great quality. You do get what you pay for.”

86 Men’s Running ’ Dec/Jan 2013

GOLD Inov-8 Raceshell 220, £120 The panel’s verdict: “Will ensure you enjoy your run and stay dry.” “The hood is useful for heavy rain.” “A smart jacket that would be most welcome in cold weather.”


n June 2nd this year, while most of us celebrated the Queen’s Diamond Jubilee by consuming our bodyweight in suspect barbecued meat at a neighbourly picnic, one 76-year-old man marked the occasion by running 35 miles of Lakeland fells. The answer to the inevitable question ‘why?’ is the same for any regarding Joss Naylor: Because he can. In the 23 Running Icons thus far, we’ve commemorated sprinters and hurdlers, middle distance runners and marathon champions, coaches, organisers and general inspirations, but we’ve always been left with the niggling feeling that we’ve been missing something. Our Icons have been, for want of a better word, mainstream. Extraordinary as individuals, but limited as a group. Whoever we choose, most of the time, we follow the cheering crowds and

NOBODY KNOWS ABOUT PUSHING THEMSELVES BETTER THAN NAYLOR. HIS CHOSEN RUNNING DISCIPLINE MAY BE THE PUREST OF THEM ALL adoring masses to find them. But running isn’t about crowds and noise, even if, for some of our Icons, at their peak and in their moment of triumph, crowds and noise were all they could see 98 Men’s Running ’ Dec/Jan 2013

Top and right: Competing in the 1975 Pikes Peak Marathon. Naylor established himself as the King of the Fell runners with astounding feats of endurance

and hear. Running is about trying to find that rhythm - the one that allows you to ignore the pain in your legs and the burning in your chest. It’s about finding the place in your head where you can park the discomfort, or at least find the tools to overcome it. Whether you run alone or in a group, at some stage, running forces you to embrace the isolation of knowing that only you can push yourself to take the next step - only you can win the battle against yourself. Nobody knows about isolation and winning the battle within better than Joss Naylor. His chosen discipline of fell running tests mental strength as much as physical, and may represent the sport of running in its purest form. For, despite abundant claims that the Olympic 100m or 1,500m represent the

‘blue riband’ event of the sport, they, and the similar events around them, are riddled with modern, technological tinkering, from the synthetic surface with its laserguided lanes, to the infinitesimally accurate electronic timing and obsessively precise measurement of the wind. On the track, athletics tries to eliminate nature rather than embrace it. Even on the roads, marathon runners at the sport’s most elite levels favour handpicked, expertly designed ‘big city’ courses, as flat as can be, with no twists or turns to hinder their battle against the unforgiving clock. If you could close the M1 for a morning and guarantee a tail REA wind, as bland as it might be, the world’s DM best runners would instantly consider it INtheT ORE HE NE greatest, fastest course. ISS ON W Joss Naylor views life in a different, more

SAL UE E 1/ 11


Racebook

RTA ¬ Registration Through Active.com

01/12/2012 ALDERSHOT GRIM Challenge ENTRY: £25 (with T-shirt, £30)

info@grimchallenge.co.uk original.grimchallenge.co.uk BRADFORD The Pain Barrier ENTRY: £22 (late entry £25)

info@thepainbarrier.co.uk www.thepainbarrier.co.uk BRECON Welsh One Day Ultra Marathon Series — Ultra Brecon 40 Winter ENTRY: £38

events@mightcontainnuts.com www.mightcontainnuts.com CHESTERFIELD No Walk In The Park 5K ENTRY: £3 affiliated, £5 unaffiliated

colin.sinnott@yahoo.com www.northderbyshirerc.jimdo.com LONDON 5K Santa Run and 2K Santa’s Little Helpers Fun Run ENTRY: 5K Run £15, 2K Run £5

chantelle.ojo@stroke.org.uk www.stroke.org.uk YEOVIL Santa Run ENTRY: £10 affiliated, £12 unaffiliated, £2 extra on the day

www.yeoviltownrrc.com 02/12/2012 ALDERSHOT GRIM Challenge ENTRY: £25 (£30 with T-shirt)

info@grimchallenge.co.uk original.grimchallenge.co.uk CRANLEIGH Jigsaw 5K ENTRY: £8 affiliated, £10 unaffiliated

martin@icl-ifa.co.uk www.jigsaw5k.org.uk EXETER The Great West Santa Run ENTRY: £11, U12s £6

ibr.events@btinternet.com www.ironbridgerunnerevents.co.uk/ santarun GUILDFORD The Hogs Back Road Race ENTRY: £15 affiliated, £17 unaffiliated. Team entry £15 affiliated members only

info@allabouttriathlons.co.uk www.allabouttriathlons.co.uk RTA KINGSTON-UPON-THAMES Kingston 10K ENTRY: £13

admin@energizedsports.com www.energizedsports.com LONDON Disability Snowsport UK London Santa Run

TADLEY Tadley Runners Xmas XC 5.3 ENTRY: £7 affiliated, £9 unaffiliated, £1 extra on the day

timos2009@hotmail.co.uk www.tadleyrunners.hampshire.org.uk WESTGATE-ON-SEA Alan Green Memorial 10 Mile Race ENTRY: £13 affiliated, £15 unaffiliated, £17 on the day

thanet10@thanetroadrunners.org.uk www.thanetroadrunners.org.uk 08/12/2012 BORDON Brutal 10 Longvalley ENTRY: £15, on the day £20

www.brutalrun.co.uk RTA

ENTRY: £20 (including Santa suit)

fundraising@disabilitysnowsport.org.uk www.disabilitysnowsport.org.uk MARLOW Rotary Clubs of Marlow 7th Santas Fun Run ENTRY: £13 adults, £10 teenagers, £5 children

info@santasfunrun.org www.santasfunrun.org

MORETON MORRELL Christmas Cracker 10K ENTRY: £12 affiliated, £14 unaffiliated

martine@raceways.eu www.raceways.eu RTA

ENTRY: £14 affiliated, £16 unaffiliated, entry on the day £2 extra

STRATFORD-UPON-AVON Broad Meadow Runs December Double

secretary@avonvalleyrunners.org.uk www.avonvalleyrunners.org.uk ROTHBURY Simonside Cairns

ENTRY: £21

www.broad-meadow-runs.co.uk WEYMOUTH Endurancelife CTS Dorset 10K, Half Marathon, Marathon or Ultra ENTRY: 10K £29, Half Marathon £39, Marathon £49, Ultra £54

support@endurancelife.com www.endurancelife.com 09/12/2012 BORDON TURBO X TRAIL ENTRY: £25 (no entry on the day), £7 Mini Turbo

info@209events.com www.209events.com CARDIFF Cardiff Santa Jog 2012 ENTRY: £15 adults, 16 and under free

MORETON MORRELL Christmas Cracker 20K ENTRY: £14 affiliated, £16 unaffiliated

martine@raceways.eu

102 Men’s Running ’ Dec/Jan 2013

www.raceways.eu RTA

northwestwales@bhf.org www.bhf.org.uk EDINGTON AVR Wiltshire Half Marathon

ENTRY: £5

paul@davidapplebybuilders.co.uk www.northumberlandfellrunners.co.uk SALTAIRE Epilepsy Action Reindeer Stampede 5K ENTRY: £10 Adults (15 years and above), £5 Child (under 15 years)

events@epilepsy.org.uk www.epilepsy.org.uk SOUTHEND-ON-SEA Southend 5 Mile Rudolph Run ENTRY: £13 affiliated, £15 unaffiliated, £2 extra on the day. 1 Mile Scurry: £5 Adults, £3 Children Under 16

info@nice-work.org.uk www.nice-work.org.uk STRATFORD-UPON-AVON Broad Meadow Runs December Double ENTRY: £18

www.broad-meadow-runs.co.uk


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Men's Running Dec 2012-Jan 2013